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Speaker 1: Have your Christmas celebrations started already? Are there some special

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Speaker 1: foods that you love to enjoy it this time of year?

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Speaker 1: And there's some that you love but you know and

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Speaker 1: not such a good choice. On this week's episode of

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Speaker 1: The Nutrition Couch, we chat the Christmas foods that we

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Speaker 1: love and the ones we want to remind you to

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Speaker 1: be a little careful of when it comes to keeping

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Speaker 1: your diet on.

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Speaker 2: Track over the silly season.

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Speaker 3: Hi, I'm Susie Burrow and I'm Leon Wood and each.

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Speaker 1: Week we bring you The Nutrition Couch, the bi weekly

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Speaker 1: podcast that keeps you up to date on everything you

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Speaker 1: need to know in the world of nutrition, as all

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Speaker 1: things Christmas foods. Today we're going to discuss the issue

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Speaker 1: of the Christmas bloat and if you're noticing your digestive

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Speaker 1: system if not so happy with all the party food,

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Speaker 1: some of our practical strategies to keep your gut on

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Speaker 1: track over the next few weeks. And our listener question

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Speaker 1: is one close to my heart. It's all about food

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Speaker 1: additives and specifically MSG so leanne have you been to

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Speaker 1: any Christmas parties yet?

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Speaker 2: I haven't.

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Speaker 3: Actually, oh, actually a lot.

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Speaker 4: I hosted one the other day, So for some of us,

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Speaker 4: my girlfriends from UNI actually, so the a couple of

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Speaker 4: dieticians that was really fun. So I wouldn't say it

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Speaker 4: was a Christmas per se, but you know, it's kind

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Speaker 4: of winding down towards that end of year.

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Speaker 1: So I saw the photos of that Christmas food and

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Speaker 1: let me tell you, there was no pies or aaron

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Speaker 1: chenies or mince pies in sight.

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Speaker 2: There was loads of vegetables.

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Speaker 1: If you go to any party with a digesi, there's

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Speaker 1: plenty of veggies, and that's how they keep their selves

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Speaker 1: in track with their health. But it reminded me this

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Speaker 1: topic actually because I was with a friend and having

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Speaker 1: milkshakes with the kids after school, and she ordered a

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Speaker 1: mince pie and I was like, it's like November, and

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Speaker 1: we were there with one of we were there with

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Speaker 1: one of the grandma's, and she was like old school.

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Speaker 1: She was like then giving everyone a lecture about how

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Speaker 1: she thought that we shouldn't have mince pies until Christmas

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Speaker 1: and how Easter buns were in the shops too early,

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Speaker 1: and it just made me laugh because one of the

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Speaker 1: issues for many of us is that, you know, you've

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Speaker 1: seen just so much Christmas food in supermarkets. You know,

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Speaker 1: I noticed there's these amazing sort of dessert products that

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Speaker 1: of things you would traditionally bake, like things like rumbles

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Speaker 1: and tarts, they're like pre made. Now you don't even

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Speaker 1: have to go to all the effort of Christmas baking.

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Speaker 1: It's so readily available. And of course the issue is

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Speaker 1: that we're eating it now and it's not even December yet,

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Speaker 1: so you know, it was just an opportunity to discuss

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Speaker 1: a few of those foods, and particularly the ones that

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Speaker 1: can start to slip in so the things that come

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Speaker 1: because we're certainly not Christmas grinches. Leanna and I, you know,

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Speaker 1: we enjoy good quality food and you know, we really

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Speaker 1: encourage people to enjoy, you know, celebratory foods in the

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Speaker 1: right times and get pleasure and enjoyment from those. I

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Speaker 1: guess this is more about the foods to be mindful

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Speaker 1: of not wasting calories on, and the ones that are

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Speaker 1: particularly high in fat and calories at this time versus

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Speaker 1: ones that we would say, you know, really load up

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Speaker 1: in so you just know what to focus on, and

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Speaker 1: particularly if you're catering for people.

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Speaker 2: So I guess the rules that I'm.

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Speaker 1: Often talking about with clients is you've got to be

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Speaker 1: really careful of pastry because pastry based snacks and cannapas

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Speaker 1: are just so high in bad fat. And in the

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Speaker 1: case of commercial cakes and biscuits land, you would actually

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Speaker 1: argue that probably some of them contain trans fats because

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Speaker 1: it's not compulsory the label for trans fats here in Australia,

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Speaker 1: and whenever there's the appearance of shortening on an iced

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Speaker 1: kind of cake or doughnut or pastry baked product and

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Speaker 1: things like sausage, rolls, tarts in Australia, they're probably a

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Speaker 1: source of trans fat and that is just such a

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Speaker 1: toxic fat for our blood. So when we're talking about it,

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Speaker 1: we're not being sort of mean and saying don't enjoy

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Speaker 1: your favorite foods. They're actually got components of them that

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Speaker 1: really are not very healthy for us. So things like

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Speaker 1: mince pies come to mind. You know, if you're making

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Speaker 1: beautiful mince pies yourself from homemade ingredients, sure, but commercially

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Speaker 1: baked products will likely have trans fats if you see

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Speaker 1: shortening or margarine on the ingredient list. The same for

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Speaker 1: any cannapays. When you go to events that are pastry

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Speaker 1: so the sausage rolls, there's sort of minikiches, the tarts,

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Speaker 1: even aaron chini balls may not have trans fat, but

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Speaker 1: certainly deep fried. These are ones that I keep well

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Speaker 1: clear of because to me, they're highly ultra processed foods

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Speaker 1: that have very little, good quality ingredients in them, and

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Speaker 1: I would rather wait for you know, amazing sea food

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Speaker 1: or a Christmas pudding, you know, homemade treats. You know,

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Speaker 1: I always make rumballs and biscotti. They're certainly not the

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Speaker 1: healthiest food, but they're certainly much more tastier and have

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Speaker 1: got sort of one hundred percent natural ingredients in them

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Speaker 1: versus that kind of commercial product. So it's just a

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Speaker 1: reminder to be mindful when you're at work events where

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Speaker 1: there's cheap cannope is being served, or if someone's always

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Speaker 1: bringing mince pies in and you're sort of starting to

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Speaker 1: eat them regularly, just be mindful they're basically calorie and

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Speaker 1: fat bombs and probably adding food and ingredients that aren't

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Speaker 1: really that healthy for us.

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Speaker 3: Absolutely, And I think also the other one.

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Speaker 4: At this time of years, there's a lot of cheese

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Speaker 4: plutters as well, so I always think, you know, there's

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Speaker 4: very strong research that shows that that processed type of

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Speaker 4: red METS is terrible for our health and can actually

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Speaker 4: lead to long term increasing our risk of things like

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Speaker 4: bow cancers. So I'm talking about things like salami, kabana,

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Speaker 4: even things like ham and large amounts all regularly as well.

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Speaker 4: So watching things like salami and cabana on cheese plutters,

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Speaker 4: if it's me, I don't typically tend to put it

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Speaker 4: on unless I have a guest over that I know

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Speaker 4: really enjoys that. Then I'll just put a small amount

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Speaker 4: on a cheese platter. And I really think, you know,

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Speaker 4: I so often see cheese clutters with three or four

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Speaker 4: types of cheeses, crackers, and salami and kabana, and that's it.

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Speaker 4: We really should be having, you know, one or two

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Speaker 4: cheese is max one or two dips macks, some one

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Speaker 4: or two types of crackers, and then the rest of

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Speaker 4: that cheese platter should be fresh fruit and you know,

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Speaker 4: just vegetable sticks basically, because what you put out and

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Speaker 4: what you provide we will get eaten. I think if

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Speaker 4: you ask people if they want vegetable sticks, they'll probably

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Speaker 4: say no. But if you just put it out and

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Speaker 4: provide it, they will probably all eat it. So be

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Speaker 4: very careful of those overly processed meats at this time

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Speaker 4: of year. And the other one which to be careful of,

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Speaker 4: which is a total soalt food of mine, Sussi, is

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Speaker 4: potato chips. You could easily down a couple of bags

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Speaker 4: of potato chips when you're putting out that kind of

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Speaker 4: thing as part of party grazing stuff. And I will

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Speaker 4: not lie to our listener, Sussi, I love some good

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Speaker 4: potato chips. It would just be mindful of the portions

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Speaker 4: that you have in the amount that you're buying, because

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Speaker 4: let's be honest, Susie, one of my favorite brands is

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Speaker 4: Red Rock Deli and they are not cheap, like even

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Speaker 4: on sale, a bag of Red Rock Delli chips is

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Speaker 4: four fifty five dollars recently, so it's not you know,

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Speaker 4: it's not a cheap thing. But just be mindful of

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Speaker 4: those portions because they're so moorish and they're so easy

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Speaker 4: to ovaryad that type of food at this type of year.

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Speaker 4: Plus the baking that Susi mentioned as well, are.

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Speaker 2: We going to do a shout out to the truffle

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Speaker 2: chips at Audi?

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Speaker 4: Oh my goodness, so delicious, And also what's another brand

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Speaker 4: that I love.

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Speaker 2: Oh, it's a smaller brand, the old school one.

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Speaker 4: Yeah, this is the yellow packet. It's like Cheese and

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Speaker 4: Tribe or something.

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Speaker 2: Yeah, that is Chiris or Terrells.

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Speaker 3: So I love them. They're delicious.

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Speaker 1: Tyres, crinkled cart salt and vinegar are the best. You

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Speaker 1: can never get them, but they're like six or seven

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Speaker 1: dollars a pack up. But Audi Audi have got these

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Speaker 1: truffle chips. They are so good, and I reckon they're

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Speaker 1: made where Red Rock Delia made. It's the same style

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Speaker 1: of chip for sure, but that truffle flavor. Oh, ife,

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Speaker 1: you're just saving your chips.

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Speaker 2: Have those? They're amazing.

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Speaker 1: But I'll just give an example of going back to

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Speaker 1: the vegetables. So often, on a Friday with the school

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Speaker 1: mums will go to a local club and the food

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Speaker 1: is pretty ordinary, like it's really bar food food, and

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Speaker 1: we end up eating there. It's just never healthy and

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Speaker 1: you're quite hungry. Anyway, I thought, you know what I'm

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Speaker 1: going to do. I'm going to take some snacks. So

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Speaker 1: I cut up in just a couple of lunch boxes,

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Speaker 1: cut up carrots, cut up cucumber.

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Speaker 2: Cut up capsicum.

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Speaker 1: I took the veggie dip we love, which is seventy

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Speaker 1: percent vegetables from Audi and coals, the Mediterranean vegetable yumis.

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Speaker 2: There's also the chris Is, the.

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Speaker 1: Egyptian beetroot or taziki, which are both good choices if

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Speaker 1: you're wanting to have a dip.

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Speaker 2: So I took a pack container of that.

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Speaker 1: I took some cheese and cut it up, and then

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Speaker 1: I took some decent crackers because the other issue is

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Speaker 1: the crackers that are often shown for cheeseboards or jats

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Speaker 1: are terrible.

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Speaker 2: They're you know, white flour, vegetable oil, palm oil. They're shocking.

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Speaker 1: So I swopped over to say seeded crackers, better quality crackers.

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Speaker 1: And the whole table of adults demolished all of those

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Speaker 1: vegetables and good quality dip. And we didn't order half

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Speaker 1: the crap that we normally do, which is fried food,

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Speaker 1: hot chips, just stuff, because people are hungry and there's

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Speaker 1: nothing else there. So don't underestimate how powerful it is

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Speaker 1: just to put the fresh food out as well, even

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Speaker 1: if you are adding a little bit more of the

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Speaker 1: indulgence stuff. And just I want to flag actually there,

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Speaker 1: and I want to discuss the growing number of processed

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Speaker 1: meat snack packs for kids available in supermarkets, because you're right,

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Speaker 1: the evidence is that process meat is not good for us,

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Speaker 1: so encouraging it in terms of daily intake, you know,

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Speaker 1: minimizing it on platters and swapping it for seafood things

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Speaker 1: like smoked salmon, prawns if you can afford it. Even

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Speaker 1: smoke seafood like smoked oysters and muscles is a million

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Speaker 1: times better than any of those process meats because there's

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Speaker 1: packed full of sodium as well, which really leads to

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Speaker 1: fluorid intention. So it's just about having that balance of

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Speaker 1: the good food as well as the more processed stuff

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Speaker 1: so you get the flavor. And one of the snacks

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Speaker 1: that you and I love and their half price as

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Speaker 1: well recently in the supermarkets is the dark chocolate covered nuts.

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Speaker 1: So on any platter you can throw a few of

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Speaker 1: those around. It gives great flavor and you're still getting

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Speaker 1: some decent sort of quality as opposed to more process

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Speaker 1: lollies and things to fill platters up that way, So

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Speaker 1: it's always about getting the balance. And then when it's

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Speaker 1: the more indulgent foods like the fried stuff or the

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Speaker 1: mince pies things, that are really high in fat, really

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Speaker 1: trying to isolate them to the care Christmas holiday days

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Speaker 1: rather than just letting them slip in multiple times, because

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Speaker 1: that's where the weight going over Christmas comes from. It's

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Speaker 1: not Christmas Day, it's the fact that we've been eating

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Speaker 1: NonStop since Melbourne Cup that is the issue. And probably

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Speaker 1: just to finish, I would say that the most important

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Speaker 1: thing at this time of year is to maintain your training.

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Speaker 1: There's no excuse not to be walking and compensating. The

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Speaker 1: days are long, you know, make dates with your friends

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Speaker 1: to catch over over a walk first before you have food,

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Speaker 1: because yeah, that goes a long way. And buffering the

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Speaker 1: extra calories that are coming in at this time of

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Speaker 1: the year. Catching up with friends and family.

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Speaker 4: Absolutely, And I'll just make a point about little kids

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Speaker 4: as well, particularly just because I've got a little toddler.

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Speaker 3: Smaller kids.

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Speaker 4: Be very mindful just the amount of stuff, because what

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Speaker 4: they'll tend to do when the cheese cutters are around

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Speaker 4: me is very much the same. They snack and snack

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Speaker 4: and snack, and she'll just see, you know, ten twelve crackers, cheese, crackers, cheese,

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Speaker 4: and then gets the dinner time and she won't eat anything.

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Speaker 4: So just be really mindful of the little kids to

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Speaker 4: make sure there's enough you know, fruit out there so

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Speaker 4: they don't get you know, constipated after two three days,

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Speaker 4: if you're out at the beach with your family, you're

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Speaker 4: staying in a holiday home, all the kids are eating

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Speaker 4: his snacks and crack, you know, they will very likely

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Speaker 4: get constipated if there's not enough you know, high fiber

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Speaker 4: you know, breads and cereals and fruits around, So just

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Speaker 4: be mindful of that. I saw a little hack on

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Speaker 4: TikTok the other day, Susie. Instead of giving your kids

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Speaker 4: tons of ice cream, I'm talking about small children like toddlers,

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Speaker 4: you can freeze those little yogurt pouches, cut the top off,

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Speaker 4: put a little icy pole stick in there, put them

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Speaker 4: in the freezer and make some yogurt ice blocks. That's

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Speaker 4: a really fun little hack for small kids. And then

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Speaker 4: homemade baking as well, if you're baking it this time

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Speaker 4: of year and you have small children. But honestly, I

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Speaker 4: would say for all children, as a rule of thumb,

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Speaker 4: I have the amount of sugar in any recipe. It

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Speaker 4: really doesn't affect the texture at all.

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Speaker 3: Like if a.

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Speaker 4: Recipe calls for two cups of sugar, I'll use, you know,

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Speaker 4: three quarters to one cup of a course, for one

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Speaker 4: cup of sugar, I'll use half a cup. Yes, you

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Speaker 4: can use the sugar replacement, but if I'm being honest,

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Speaker 4: I don't rarely use them because I don't bake a

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Speaker 4: lot and they're quite expensive. I would just significantly reduce

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Speaker 4: down the amount of sugar. If I'm making muffins or

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Speaker 4: if I'm making a banana bread or something like that

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Speaker 4: for the kids, I would just really have the amount

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Speaker 4: of sugar. So this time of year, just be smart

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Speaker 4: with the type of baking that you do, and if

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Speaker 4: you are doing home stuff, reduce down the sugar.

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Speaker 3: Nobody will even know.

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Speaker 4: It'll still taste delicious and it really doesn't affect the

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Speaker 4: texture much at all in my opinion.

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Speaker 2: Yeah, that's very true and very good advice around the

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Speaker 2: little kids. All right.

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Speaker 1: Well, the other thing we wanted to speak about, which

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Speaker 1: is not unrelated, was a relatively common presentation of constipation. Now,

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Speaker 1: certainly when clients will clean their diet up and change

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Speaker 1: things around a little bit and perhaps cut out some

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Speaker 1: of the bulk, I'll often get a message to say

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Speaker 1: that they're not going to the bathroom as frequently as

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Speaker 1: they did before. Because the body is very much a

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Speaker 1: program machine, so if it certainly used to amounts of

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Speaker 1: food and you cut way back, all of sudden things

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Speaker 1: will slow down. So my little formula for fiber, and

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Speaker 1: this is much more Land's area than mine as a

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Speaker 1: digestive health expert, but I am always reminding clients to

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Speaker 1: make sure they're having both salad and cooked vegetables each day,

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Speaker 1: because I find the fiber and cook vegetables is really

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Speaker 1: helpful when it comes to going to the bathroom regularly,

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Speaker 1: but certainly making sure you're getting some whole grains each day.

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Speaker 1: So if you cut down on the bread, for example,

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Speaker 1: and not having some grains or breakfast cereal again, you

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Speaker 1: might find that adding a little bit of all branding

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Speaker 1: in or having a dense grain bread will help.

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Speaker 2: And the third area which I gain.

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Speaker 1: If clients are cutting down on intake of sweet food

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Speaker 1: and carbohydrates, they may have cut their fruit. There's nothing

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Speaker 1: better that makes you go to the bathroom than good

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Speaker 1: old stone fruit which is in seasons, so things like

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Speaker 1: your apricots, peaches, plums. Adding a serve or two of

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Speaker 1: that with your meals can work wonders when it comes

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Speaker 1: to digestive health. But also if you're drinking more alcohol,

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Speaker 1: don't forget that you're likely dehydrated, and if you're dehydrated,

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Speaker 1: that will impact digestive movement and how frequently it's moving

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Speaker 1: and health and you go to the bathroom. So remaining hydrated,

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Speaker 1: particularly if you go into a lot of parties, is

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Speaker 1: really important to keep regular.

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Speaker 4: And also alcohol can go one of two ways. If

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Speaker 4: it doesn't make you blocked up, it'll make you go

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Speaker 4: far too frequently the other way, So just be very

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Speaker 4: mindful of that. If you've had a big night on

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Speaker 4: the booze, A lot of people do wake up and

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Speaker 4: find that they have quite loose spells the next morning.

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Speaker 1: So that's only after some zam bookish shots.

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Speaker 2: I reckon I've had a very big nightly.

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Speaker 4: So my general formula for constipation and what tends to

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Speaker 4: happen at this time of year, like we just discussed,

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Speaker 4: there's a lot more eating out right. You're having a

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Speaker 4: lot of lunches, you're having a lot of dinners, or

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Speaker 4: what tends to happen is you're grazing all afternoon on

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Speaker 4: the cheese platter, and what happened. We had my brother's

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Speaker 4: wedding a couple of days ago, Susie and we had

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Speaker 4: the cheese ladders out a couple of days later, and

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Speaker 4: we're all grazing all afternoon and nobody needed dinner. But

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Speaker 4: what tends to happen is when you're skipping meals, you're

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Speaker 4: losing the bulk of the fiber. So my general formula

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Speaker 4: is fiber, fluid, physical activity.

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Speaker 3: They're the three.

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Speaker 4: Things that have been shown in the research to help

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Speaker 4: with constipation. Need an adequate amount of fiber. The female's

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Speaker 4: a recommendation is twenty five grams a day for males

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Speaker 4: in Australia's thirty grams a day. Personally, I take the

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Speaker 4: majority of my female clients to thirty grams or more

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Speaker 4: a day. I find that twenty to twenty five grams

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Speaker 4: of females is too low. And then fluid, we need

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Speaker 4: to have enough fluid to bolg the fiber. If you

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Speaker 4: increase the fiber in your diet without also increasing the fluid,

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Speaker 4: you're going to do more harm than good. You're going

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Speaker 4: to probably end up even a worse state than you

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Speaker 4: work beforehand. And physical activity the more the body moves

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Speaker 4: the better the digestive system can move things through it.

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Speaker 4: So if you're feeling a bit constipated, blocked up, or sluggish,

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Speaker 4: one of the best things you can do is it

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Speaker 4: a high fiber breakfast, have a morning coffee. If you

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Speaker 4: like your coffee, focus on, you know, the type of

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Speaker 4: fiber that's more that soluble, gentle bulking fiber. So think

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Speaker 4: about some porridge, some rolled outs, some cheer seeds and

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Speaker 4: flaxeas and then we're going to get that more in

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Speaker 4: soluble fiber, that roughage type of fiber that goes through

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Speaker 4: like a brew and helps to sweep everything out when

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Speaker 4: you get that through, and things like our lunches and

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Speaker 4: our dinner. So in the breakfast the morning time, I

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Speaker 4: really like that gentle bulking fiber which helps to draw

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Speaker 4: that water into your stool and move things along. Two

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Speaker 4: Kiwi fruits a day Susie has actually been shown in

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Speaker 4: the research as well to be very helpful for constipation,

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Speaker 4: and like you said, stone fruits.

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Speaker 3: But I tend to avoid the juices.

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Speaker 4: Like I know a lot of people focus on plum

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Speaker 4: juice and pear juice for small children. Hey, that's okay

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Speaker 4: if you're really struggling but I think for adults it's

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Speaker 4: just a huge whack of sugar. I don't really love

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Speaker 4: it for small children either, I much. We try to

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Speaker 4: get a bit of beans or something like that into them,

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Speaker 4: or some fresh fruit versus the juice, because it's just

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Speaker 4: such a concentrated amount. A couple of prunes can go

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Speaker 4: a long way for people. You know, you used to

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Speaker 4: use them a lot in the hospitals. Even utilizing something

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Speaker 4: like a fiber supplement, whether that's benefiber, whether that's normal fiber,

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Speaker 4: whether that's a little bit of silium husk or metamucil

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Speaker 4: as well, that can go a long way as well.

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Speaker 4: And they're very gentle, natural based fibers as well. They're

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Speaker 4: far better preferred than something like a laxative. So that's

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Speaker 4: the morning two Kiwi fruits a day. We want a

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Speaker 4: little bit of fiber. A morning coffee can go a

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Speaker 4: long way for a lot of people. And then with

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Speaker 4: our lunches and dinners, we want a good source of

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Speaker 4: whole grams, whether that's a dark dense bread, whether it's

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Speaker 4: a bit of brown rice, a leggume based past or

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Speaker 4: whether it's some beans and leggings into your meal as well.

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Speaker 3: And we really want to focus on.

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Speaker 4: About two to three cups at least of vegetables or

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Speaker 4: salad at each meal. And like Susie said, we need

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Speaker 4: different types of nutrients, different types of fibers from versus

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Speaker 4: our salads and also our vegetables as well, so try

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Speaker 4: to have a good mix of them throughout the day.

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Speaker 4: If you've had some salad with your lunch, we want

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Speaker 4: to prioritize some cook vegetables with our dinner, or vice

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Speaker 4: versa as well. We can have a bit of a

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Speaker 4: mix or a blend of both. So they're probably are

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Speaker 4: tips from a constipation perspective, Susie. The thing with fiber

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Speaker 4: is the golden rule is to go low and go slow.

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Speaker 4: Start at a small amount and gradually start increasing it

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Speaker 4: slowly over time. If you take your low fiber diet

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Speaker 4: up to you know, thirty five grams of fiber a

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Speaker 4: day and you're previously eating about ten to fifteen grams,

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Speaker 4: you'll be tooting along, Susie, and you're not going to

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Speaker 4: You're not gonna like be doween this podcast on fiber.

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Speaker 4: So really go low and go slow as the general

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Speaker 4: rule when trying to increase fiber, and make sure you've

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Speaker 4: got enough fluid paired with it, and make sure you're

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Speaker 4: moving your body.

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Speaker 3: It doesn't have to.

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Speaker 4: Be that you're going out for a ten k run.

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Speaker 4: It could just be some gentle yoga or some gentle stretching.

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Speaker 4: Anything that you can do to try to move the

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Speaker 4: things through your digestive system is going to be really

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Speaker 4: helpful for constipation as well. As much as possible, try

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Speaker 4: to avoid straining on the bathroom. And if you find

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Speaker 4: that you are straining when you're using the bathroom, you

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Speaker 4: probably want to get into Starting just with a little

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Speaker 4: bit of a fiber supplement like benefiber or better musle

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Speaker 4: to start with, and gradually increasing the dose over a

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Speaker 4: couple of days or a couple of weeks time.

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Speaker 3: Don't start on a huge dose.

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Speaker 4: You might find that you're a little bit more windy

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Speaker 4: and gassy in you're you're not as happy with you

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Speaker 4: with your bower movements as you should be, So start

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Speaker 4: small and gradually increase over time. They're my top tips

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Speaker 4: for constellation Susie.

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Speaker 1: Very nicely delivered ly in as well. Lots of nice

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Speaker 1: pr words there all right. Will to wrap us up today.

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Speaker 1: A listener question which I thought was probably worth a

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Speaker 1: discussion because we do mention it reasonably frequently here, and

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Speaker 1: it was in relation to MSG monesodium glutamate and is

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Speaker 1: it dangerous for us?

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Speaker 2: Should we be avoiding it now?

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Speaker 1: We should first say that glutamates are naturally found in

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Speaker 1: rich tasting foods like tomatoes, cheese. So when you have

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Speaker 1: an Indian not Indian, Mexican meal or an Asian meal

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Speaker 1: that has soy sauce at a Marmae dumplings, you will

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Speaker 1: have naturally occurring monoesodium glutamate MSG going through. And some

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Speaker 1: people are sensitive to it. You know, you might have

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Speaker 1: itchy skin, you might wake up in the night and

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Speaker 1: have quite vivid dreams. It's not dangerous for us in

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Speaker 1: the sense that it's not going to cause any long

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Speaker 1: term damage, but some people will notice some effects from it,

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Speaker 1: and certainly from a food programming perspective, what we know

435
00:17:50,680 --> 00:17:54,480
Speaker 1: is that adding MSG as a additive or additive six

436
00:17:54,560 --> 00:17:56,800
Speaker 1: to one or any flavor in hearts which may also

437
00:17:56,840 --> 00:18:01,400
Speaker 1: be listed as six three five on labels, basically it's

438
00:18:01,440 --> 00:18:05,600
Speaker 1: a very strong flavor in an artificial form. It's not natural,

439
00:18:06,280 --> 00:18:10,120
Speaker 1: and there's evidence to show that it will drive craving

440
00:18:10,200 --> 00:18:13,560
Speaker 1: and desire for more of that food. So looking back

441
00:18:13,600 --> 00:18:17,400
Speaker 1: on eating behavior, if you're looking at things like flavored

442
00:18:17,400 --> 00:18:21,800
Speaker 1: corn chips or foods that have MSG added, people can

443
00:18:21,840 --> 00:18:24,000
Speaker 1: eat a lot more of it because it basically lights

444
00:18:24,040 --> 00:18:27,080
Speaker 1: the brain up and overstimulates it, and as such, you

445
00:18:27,119 --> 00:18:28,240
Speaker 1: can keep eating those foods.

446
00:18:28,240 --> 00:18:29,160
Speaker 2: They're quite moorish.

447
00:18:29,200 --> 00:18:31,160
Speaker 1: So I have an issue with it because I think

448
00:18:31,200 --> 00:18:35,520
Speaker 1: adding MSG to foods is artificially stimulating, particularly when it

449
00:18:35,520 --> 00:18:37,919
Speaker 1: comes to kids snack foods, and I think that it

450
00:18:37,960 --> 00:18:40,960
Speaker 1: should be avoided. Now that is standing out on a

451
00:18:41,000 --> 00:18:42,919
Speaker 1: limb because people will say there's no evidence for that,

452
00:18:43,000 --> 00:18:45,600
Speaker 1: but I'm saying it's programming people to eat more of

453
00:18:45,640 --> 00:18:48,880
Speaker 1: that artificially flavored food than they should, and the less

454
00:18:48,880 --> 00:18:51,520
Speaker 1: of it we have, the better. So I do try

455
00:18:51,520 --> 00:18:54,800
Speaker 1: and avoid products without an MSG, and you will start

456
00:18:54,840 --> 00:18:58,920
Speaker 1: to notice. Now cheese flavored things, chicken flavored things will

457
00:18:58,960 --> 00:19:01,280
Speaker 1: say contains no added MSG. And that's one of the

458
00:19:01,280 --> 00:19:04,160
Speaker 1: reasons that I like the Mister Chen's dumplings because they're

459
00:19:04,200 --> 00:19:07,600
Speaker 1: one of the few dumpling varieties in frozen section of

460
00:19:07,600 --> 00:19:10,199
Speaker 1: supermarkets that don't contain added MSG.

461
00:19:10,320 --> 00:19:12,119
Speaker 2: So I think that's a real bonus.

462
00:19:12,440 --> 00:19:14,399
Speaker 1: Now, some of the foods that spring to mind that

463
00:19:14,480 --> 00:19:17,119
Speaker 1: do have it that might surprise you are things like

464
00:19:17,400 --> 00:19:21,440
Speaker 1: CC's still contain it. That's why Dorito's, as you'd argue

465
00:19:21,560 --> 00:19:24,560
Speaker 1: slightly better, chicken crimpies, and quite a few of the

466
00:19:24,600 --> 00:19:28,480
Speaker 1: Aren't Shapes varieties still contain added MSG. I've noticed the

467
00:19:28,560 --> 00:19:30,679
Speaker 1: rice crackers, a lot of them have taken it out now,

468
00:19:30,800 --> 00:19:33,560
Speaker 1: but two minute noodles in the flavor sachet pringles, our

469
00:19:33,600 --> 00:19:37,520
Speaker 1: cream pringles. A lot of the Mexican horn chips that

470
00:19:37,560 --> 00:19:40,080
Speaker 1: are flavored cheese have still got them in, so it's

471
00:19:40,160 --> 00:19:42,760
Speaker 1: certainly present. And I had to not laugh but be

472
00:19:42,840 --> 00:19:47,120
Speaker 1: horrified that. You know, those leand those green pea chips,

473
00:19:47,320 --> 00:19:50,760
Speaker 1: the Harvest brand, you know, they've got a five star

474
00:19:50,840 --> 00:19:52,879
Speaker 1: health rating, and a couple of the varieties have got

475
00:19:52,920 --> 00:19:55,120
Speaker 1: added MSG, which is why I think that the health

476
00:19:55,160 --> 00:19:57,640
Speaker 1: star rating is fundamentally flawed. You can't be giving something

477
00:19:57,640 --> 00:20:00,359
Speaker 1: a five star health rating that's got added flavor inhant

478
00:20:00,440 --> 00:20:02,959
Speaker 1: so like, come on, it goes against the basis of nutrition.

479
00:20:03,560 --> 00:20:06,240
Speaker 1: So personally, my belief is the less of those additives

480
00:20:06,320 --> 00:20:09,200
Speaker 1: we consume, the better. I certainly avoid flavor enhances in

481
00:20:09,240 --> 00:20:12,000
Speaker 1: snack food I buy from my family my kids. I'm

482
00:20:12,040 --> 00:20:13,920
Speaker 1: quite fussy with chips. I won't buy it if it's

483
00:20:13,920 --> 00:20:16,320
Speaker 1: got them in there. I'm sometimes out on my own.

484
00:20:16,400 --> 00:20:18,200
Speaker 1: Some people don't worry about it, but I don't think

485
00:20:18,200 --> 00:20:20,920
Speaker 1: it's good for us in terms of programming, eating behavior,

486
00:20:21,400 --> 00:20:23,959
Speaker 1: and in terms of I myself find out my skins

487
00:20:23,960 --> 00:20:26,439
Speaker 1: this year after having a lot of MSG, So I

488
00:20:26,520 --> 00:20:28,680
Speaker 1: do try and avoid it, even though it's not dangerous

489
00:20:28,720 --> 00:20:30,440
Speaker 1: per se, I just don't think it's good for us.

490
00:20:31,359 --> 00:20:34,240
Speaker 4: I'm probably a little bit more lax with I'd say, like,

491
00:20:34,480 --> 00:20:36,240
Speaker 4: I'll eat it if it's in there, but I won't,

492
00:20:36,640 --> 00:20:38,320
Speaker 4: you know, I won't sort of totally about it from

493
00:20:38,359 --> 00:20:40,040
Speaker 4: the house. But I do find that sometimes I get

494
00:20:40,040 --> 00:20:41,800
Speaker 4: mouth possos, and I do have quite a few clients

495
00:20:41,840 --> 00:20:43,600
Speaker 4: we are quite sensitive to it. They'll get headaches or

496
00:20:43,600 --> 00:20:45,760
Speaker 4: they'll get a little bit of just swelling and puffiness

497
00:20:45,760 --> 00:20:48,159
Speaker 4: of their skin as well. So it's certainly that you

498
00:20:48,200 --> 00:20:51,920
Speaker 4: can have a glutamate what intolerance we would call it.

499
00:20:51,880 --> 00:20:54,400
Speaker 1: Basically sensitivity, like a sensitivity.

500
00:20:54,480 --> 00:20:55,359
Speaker 2: Yeah, yeah, yeah, So.

501
00:20:55,320 --> 00:20:56,800
Speaker 4: If you find that to you, it's probably better to

502
00:20:56,920 --> 00:20:59,440
Speaker 4: you know, largely avoid it. But I mean what you'll

503
00:20:59,440 --> 00:21:02,120
Speaker 4: find it in those overly type of processed foods. We're

504
00:21:02,160 --> 00:21:04,960
Speaker 4: not saying processed foods because you know, yoga's a processed food.

505
00:21:04,960 --> 00:21:07,399
Speaker 4: It's more of those ultra processed foods. It's more of

506
00:21:07,400 --> 00:21:09,960
Speaker 4: the snacky types of foods where if we're being hones Susie,

507
00:21:09,960 --> 00:21:11,840
Speaker 4: we shouldn't be eating a whole lot of them anyway.

508
00:21:12,000 --> 00:21:14,280
Speaker 4: So I would say, because you know, in my household

509
00:21:14,320 --> 00:21:16,280
Speaker 4: we eat only a small amount of them. I'm not

510
00:21:16,359 --> 00:21:18,560
Speaker 4: too you know, fussy about it, but I don't think

511
00:21:18,600 --> 00:21:20,840
Speaker 4: it's certainly a good thing, particularly in the darts of

512
00:21:20,840 --> 00:21:23,600
Speaker 4: young children. Like you said, you're priming the brain to

513
00:21:23,640 --> 00:21:26,160
Speaker 4: want to eat more. It's very more so, why what's

514
00:21:26,200 --> 00:21:28,760
Speaker 4: the slogan for pringles? Like once you pop, you can't stop.

515
00:21:28,800 --> 00:21:30,679
Speaker 4: It's why a lot of the times people can easily

516
00:21:30,680 --> 00:21:33,159
Speaker 4: demolish a whole family sized bag of chips or a

517
00:21:33,200 --> 00:21:35,399
Speaker 4: whole you know, box of shapes, even though if you

518
00:21:35,400 --> 00:21:37,200
Speaker 4: look at the serving size on the packet, it's supposed

519
00:21:37,200 --> 00:21:39,320
Speaker 4: to be for you know, eight servings. But let's be honest,

520
00:21:39,359 --> 00:21:42,399
Speaker 4: whoever takes eight servings to eat a bag of family chips.

521
00:21:42,200 --> 00:21:42,800
Speaker 3: Let's be honest.

522
00:21:42,840 --> 00:21:45,000
Speaker 4: So I think it's one of those things where it's

523
00:21:45,040 --> 00:21:47,040
Speaker 4: definitely if you can read your food labels a little

524
00:21:47,040 --> 00:21:49,880
Speaker 4: bit more, it's better without it. But at the same time,

525
00:21:49,920 --> 00:21:52,000
Speaker 4: it's not gonna make a product a healthier. Just because

526
00:21:52,000 --> 00:21:53,840
Speaker 4: you find a bag of chips that don't have MSG

527
00:21:53,960 --> 00:21:55,399
Speaker 4: in it, it still doesn't mean you can eat the

528
00:21:55,600 --> 00:21:57,359
Speaker 4: entire bag, right A bag of chips is still a

529
00:21:57,359 --> 00:21:58,919
Speaker 4: bag of chips, So I think we have to be

530
00:21:58,920 --> 00:22:01,399
Speaker 4: a little bit careful. But I do think it's found

531
00:22:01,400 --> 00:22:03,920
Speaker 4: in more of those ultra processed foods which we want

532
00:22:03,920 --> 00:22:06,399
Speaker 4: to be eating just small amounts of anyway, So I

533
00:22:06,400 --> 00:22:08,600
Speaker 4: don't think it's bad to say that it's going to

534
00:22:08,640 --> 00:22:11,920
Speaker 4: lead to super negative long term health effects. But it's

535
00:22:11,920 --> 00:22:14,000
Speaker 4: hard to, you know, put that into perspective, because if

536
00:22:14,040 --> 00:22:16,080
Speaker 4: you are eating a lot of those ultra processed foods,

537
00:22:16,119 --> 00:22:19,040
Speaker 4: then longer term, perhaps that might lead to increasing your

538
00:22:19,119 --> 00:22:22,040
Speaker 4: risk of things like chronic diseases and metabolic diseases. But

539
00:22:22,760 --> 00:22:25,040
Speaker 4: is that link back to MSG. It's hard to tell.

540
00:22:25,080 --> 00:22:27,080
Speaker 4: We don't really have that research. But I really do

541
00:22:27,080 --> 00:22:29,240
Speaker 4: think if you can avoid it, it's probably a good thing.

542
00:22:29,359 --> 00:22:30,879
Speaker 4: But if you have a small amount, if you're at

543
00:22:30,920 --> 00:22:32,960
Speaker 4: a party or your kids have a bit, because it's

544
00:22:33,000 --> 00:22:35,120
Speaker 4: in one of their favorite snack foods occasionally. I really

545
00:22:35,160 --> 00:22:36,919
Speaker 4: don't think it's going to be kind of the be

546
00:22:37,040 --> 00:22:38,440
Speaker 4: all to end all of the end of the day.

547
00:22:38,520 --> 00:22:40,560
Speaker 4: So we're not here to make anyone, you know, feel

548
00:22:40,560 --> 00:22:43,879
Speaker 4: bad about it or be really scared about it. But

549
00:22:43,920 --> 00:22:46,320
Speaker 4: I do think it is worth reading your nutrition labels

550
00:22:46,320 --> 00:22:48,679
Speaker 4: and really trying to find out what are in your products,

551
00:22:48,720 --> 00:22:51,000
Speaker 4: particularly when you're buying them regularly. If you're putting things

552
00:22:51,040 --> 00:22:53,600
Speaker 4: regularly into your kids lunchboxes every week, or there are

553
00:22:53,600 --> 00:22:55,200
Speaker 4: a pantry stave where you're picking them up in the

554
00:22:55,240 --> 00:22:58,119
Speaker 4: supermarket every single week, it's probably well worth reading your

555
00:22:58,119 --> 00:23:00,720
Speaker 4: food labels to try and find a brand variety that

556
00:23:00,800 --> 00:23:02,119
Speaker 4: doesn't have the added MSG.

557
00:23:02,720 --> 00:23:04,840
Speaker 1: Yeah, I'm definitely more fussy with it with my kids.

558
00:23:04,920 --> 00:23:08,240
Speaker 1: I don't because the kids, particularly primary school age kids,

559
00:23:08,280 --> 00:23:12,159
Speaker 1: they need snacks every single day. Now, in an ideal world,

560
00:23:12,280 --> 00:23:14,200
Speaker 1: we bake, we do all those things, but let's be honest,

561
00:23:14,240 --> 00:23:16,320
Speaker 1: at some point they have packaged snacks, most of them.

562
00:23:16,560 --> 00:23:19,200
Speaker 1: So I am quite fussy with the boys to really

563
00:23:19,240 --> 00:23:21,160
Speaker 1: seek out because I think in kids, I don't want

564
00:23:21,160 --> 00:23:23,399
Speaker 1: them to be seeking out more of that flavor and

565
00:23:23,440 --> 00:23:25,719
Speaker 1: those kind of processed foods. So I think that it

566
00:23:25,760 --> 00:23:28,200
Speaker 1: is quite relevant for kids snack food, and hopefully calling

567
00:23:28,240 --> 00:23:31,239
Speaker 1: it out will remind manufacturers that it's really not an

568
00:23:31,280 --> 00:23:33,760
Speaker 1: ideal ingredient because it's kind of slipped back in in

569
00:23:33,800 --> 00:23:36,200
Speaker 1: the last few years now that people don't talk about

570
00:23:36,200 --> 00:23:38,600
Speaker 1: it as much al rightly, And that brings us to

571
00:23:38,640 --> 00:23:41,480
Speaker 1: the end of another Nutrition Couch episode. Please keep telling

572
00:23:41,520 --> 00:23:43,040
Speaker 1: your friends about us and have a look at our

573
00:23:43,040 --> 00:23:45,280
Speaker 1: website for all of our products which will help guide

574
00:23:45,320 --> 00:23:47,879
Speaker 1: you towards healthier choices. And we will see you on

575
00:23:47,920 --> 00:23:50,760
Speaker 1: Wednesday for our regular midweek motivational drop.

576
00:23:50,960 --> 00:24:05,600
Speaker 4: Have a good week, can't you guys next week