1 00:00:00,760 --> 00:00:03,119 Speaker 1: Do you know that you have issues with blood glucose control? 2 00:00:03,240 --> 00:00:05,480 Speaker 1: You may even know that you have insulu resistance or 3 00:00:05,519 --> 00:00:08,680 Speaker 1: a strong family history of diabetes. Do you notice that 4 00:00:08,720 --> 00:00:11,760 Speaker 1: your blood sugars or even energy levels could fluctuate wildly 5 00:00:11,840 --> 00:00:15,040 Speaker 1: throughout the day. In today's episode, we discuss why blood 6 00:00:15,040 --> 00:00:17,720 Speaker 1: glucose control is so important when it comes to our 7 00:00:17,760 --> 00:00:20,160 Speaker 1: health long term and the simple steps that you can 8 00:00:20,200 --> 00:00:23,400 Speaker 1: take every day to improve your health. Hi, I'm Leanne 9 00:00:23,400 --> 00:00:26,200 Speaker 1: Ward and I'm Sissy Burrow, and together we bring you 10 00:00:26,280 --> 00:00:28,840 Speaker 1: The Nutrition Couch, the weekly podcast that gives you up 11 00:00:28,880 --> 00:00:30,760 Speaker 1: to date on everything that you need to know in 12 00:00:30,760 --> 00:00:33,800 Speaker 1: the world of nutrition now as well as blood glucose control. 13 00:00:33,880 --> 00:00:36,440 Speaker 1: Today we talk about our wine drink is out there 14 00:00:36,479 --> 00:00:39,320 Speaker 1: and when a glass or two may become a glass 15 00:00:39,400 --> 00:00:42,599 Speaker 1: or two too many. We also review a new veggie 16 00:00:42,680 --> 00:00:46,480 Speaker 1: dense soup option, and our listener question is all about chocolate, nuts, 17 00:00:46,560 --> 00:00:49,280 Speaker 1: bread and a listener is asking us if they're really 18 00:00:49,400 --> 00:00:50,240 Speaker 1: that healthy? 19 00:00:50,840 --> 00:00:51,640 Speaker 2: So to gigs up. 20 00:00:51,680 --> 00:00:54,920 Speaker 1: Today we are chatting about alcohol Susie and are we 21 00:00:55,080 --> 00:00:57,440 Speaker 1: drinking too much? Because I remember it must have been 22 00:00:57,520 --> 00:01:00,080 Speaker 1: late last year sometime we discussed the new guidelines. I 23 00:01:00,080 --> 00:01:02,560 Speaker 1: think they came out in Canada around the new guidelines 24 00:01:02,560 --> 00:01:05,240 Speaker 1: around alcohol intake, and you and I were both saying, like, sure, 25 00:01:05,240 --> 00:01:07,480 Speaker 1: these might be the guidelines, we both personally believe that 26 00:01:07,520 --> 00:01:10,399 Speaker 1: it was still too much. And I, you know, the 27 00:01:10,480 --> 00:01:12,440 Speaker 1: large part don't say to my client, sure it's okay 28 00:01:12,520 --> 00:01:14,119 Speaker 1: for you to drink a couple of times a week. 29 00:01:14,280 --> 00:01:16,000 Speaker 2: I very much will say, you know, once or twice 30 00:01:16,040 --> 00:01:16,600 Speaker 2: a week max. 31 00:01:16,640 --> 00:01:18,200 Speaker 1: And we really have to keep it that to one 32 00:01:18,240 --> 00:01:20,920 Speaker 1: or two glasses unless it's a really special occasion or 33 00:01:20,959 --> 00:01:23,280 Speaker 1: anything like that. But I personally believe that even the 34 00:01:23,319 --> 00:01:25,440 Speaker 1: guidelines within Australia are far too much. 35 00:01:25,680 --> 00:01:28,160 Speaker 2: But I know that there's a big wine. 36 00:01:27,760 --> 00:01:30,800 Speaker 1: Culture, particularly with you know, high school mums groups who 37 00:01:30,800 --> 00:01:33,520 Speaker 1: were talking about this before as well, what you're feeling around, 38 00:01:33,640 --> 00:01:36,200 Speaker 1: you know, our core consumption in Australia because I personally 39 00:01:36,240 --> 00:01:38,480 Speaker 1: believe that ossies drink far too much, and it's almost 40 00:01:38,520 --> 00:01:40,440 Speaker 1: written into our culture that it's very normal if you 41 00:01:40,440 --> 00:01:43,319 Speaker 1: go to a backyard barbecue you're not drinking. Really you're 42 00:01:43,319 --> 00:01:45,080 Speaker 1: the odd one app people look at you like what's 43 00:01:45,120 --> 00:01:47,480 Speaker 1: wrong with you? Versus really it should be the other 44 00:01:47,520 --> 00:01:48,840 Speaker 1: way around one. 45 00:01:48,840 --> 00:01:50,760 Speaker 3: Hundred percent, and I think it's something we really do 46 00:01:50,840 --> 00:01:52,320 Speaker 3: need to keep speaking about. 47 00:01:52,120 --> 00:01:54,640 Speaker 4: Particularly when it comes to women's health. 48 00:01:54,400 --> 00:01:57,040 Speaker 3: Because we know that once women get into their forties 49 00:01:57,080 --> 00:02:01,440 Speaker 3: and fifties, their rate of lifestyle is it increases exponentially, 50 00:02:01,480 --> 00:02:06,200 Speaker 3: things like breast cancer, bow cancer, heart disease, and because 51 00:02:06,880 --> 00:02:10,320 Speaker 3: peri and postmenopausal are pro inflammatory states, that is when 52 00:02:10,360 --> 00:02:12,480 Speaker 3: those diseases tend to rear their ugly head. And there's 53 00:02:12,480 --> 00:02:16,680 Speaker 3: a very close association between alcohol intake and incidents of 54 00:02:16,720 --> 00:02:20,600 Speaker 3: lifestyle diseases in women. And what I noticed and what 55 00:02:20,639 --> 00:02:22,960 Speaker 3: prompted me to bring this up as a topic for discussion, 56 00:02:23,400 --> 00:02:26,040 Speaker 3: was that my clients tend to either be drinkers or not. 57 00:02:26,639 --> 00:02:28,600 Speaker 3: So I'll have clients who generally don't drink a whole 58 00:02:28,639 --> 00:02:31,799 Speaker 3: lot or ones who drink regularly. But my regular wine 59 00:02:31,840 --> 00:02:34,800 Speaker 3: drinkers lean are big drinkers, so it's not uncommon for 60 00:02:34,840 --> 00:02:36,519 Speaker 3: them to send food diaries, and then they're having three 61 00:02:36,560 --> 00:02:40,320 Speaker 3: or four glasses of wine per serve, per night, per occasion. 62 00:02:40,680 --> 00:02:42,240 Speaker 3: That might be multiple times on. 63 00:02:42,200 --> 00:02:44,160 Speaker 4: A weekend if they're having lunch out and dinner out. 64 00:02:44,200 --> 00:02:46,520 Speaker 3: And often it's women who perhaps the children have grown 65 00:02:46,560 --> 00:02:49,440 Speaker 3: up so they're more social, they're traveling more they're at home, 66 00:02:49,880 --> 00:02:51,799 Speaker 3: they enjoy good food and wine with their partner or 67 00:02:51,800 --> 00:02:54,280 Speaker 3: their friends, and so the opportunities to drinkers out there. 68 00:02:54,840 --> 00:02:57,160 Speaker 3: But I think to myself, like you and I both 69 00:02:57,240 --> 00:03:00,360 Speaker 3: enjoy a drink, but I would never have four glasses 70 00:03:00,360 --> 00:03:02,920 Speaker 3: of wine unless it was like a big sort of 71 00:03:02,960 --> 00:03:06,000 Speaker 3: celebration we were drinking French champagne throughout an afternoon. There 72 00:03:06,040 --> 00:03:07,840 Speaker 3: would never be an ocasion I would drink four glasses 73 00:03:07,840 --> 00:03:10,400 Speaker 3: of wine. One I just couldn't tolerate it. But I 74 00:03:10,440 --> 00:03:13,040 Speaker 3: find one or two that's fine. And so what I 75 00:03:13,080 --> 00:03:16,200 Speaker 3: observe is that drinkers tend to be heavy drinkers. They're 76 00:03:16,240 --> 00:03:19,960 Speaker 3: drinking a lot because I think that probably their description 77 00:03:20,040 --> 00:03:22,480 Speaker 3: of a glass is two standard paus. Because we both know, 78 00:03:22,600 --> 00:03:24,080 Speaker 3: we all know, and we've said this before in the 79 00:03:24,080 --> 00:03:26,519 Speaker 3: body that when you're at a restaurant paying seventeen dollars 80 00:03:26,560 --> 00:03:28,519 Speaker 3: a glass of wine and you get that hundred mil paw, 81 00:03:28,680 --> 00:03:31,200 Speaker 3: you really feel very upset because it seems like a 82 00:03:31,280 --> 00:03:33,560 Speaker 3: very small amount for the amount that we're paying, because 83 00:03:33,600 --> 00:03:35,960 Speaker 3: the standard paw is quite small. So I think my 84 00:03:36,000 --> 00:03:38,040 Speaker 3: clients are actually drinking a lot more than that, because 85 00:03:38,040 --> 00:03:40,720 Speaker 3: I doubt that the glass they're describing. 86 00:03:40,320 --> 00:03:41,520 Speaker 4: Is a small one hundred mil paw. 87 00:03:42,120 --> 00:03:44,880 Speaker 3: So we just wanted to reiterate the importance that the 88 00:03:44,960 --> 00:03:45,920 Speaker 3: less alcohol the better. 89 00:03:45,920 --> 00:03:48,200 Speaker 4: Alcohol is considered a toxin in the body. 90 00:03:48,440 --> 00:03:50,480 Speaker 3: The liver will work really hard to get rid of 91 00:03:50,520 --> 00:03:53,480 Speaker 3: it as soon as you consume it. Certainly, drinkers tend 92 00:03:53,480 --> 00:03:55,840 Speaker 3: to have a high tolerance, and they can easily tolerate 93 00:03:55,880 --> 00:03:59,000 Speaker 3: a bottle even two at a time, whereas non drinkers can. 94 00:03:59,080 --> 00:04:01,080 Speaker 4: You have one or two really notice the effects. 95 00:04:01,120 --> 00:04:03,760 Speaker 3: So you do build that tolerance over time, and I 96 00:04:03,760 --> 00:04:05,480 Speaker 3: think it was just a good time to talk about 97 00:04:05,480 --> 00:04:07,960 Speaker 3: the importance of watching the portion. So one of the 98 00:04:08,040 --> 00:04:10,240 Speaker 3: key tips I give my clients who are drinkers is, 99 00:04:10,280 --> 00:04:11,600 Speaker 3: first of all, have a rule about. 100 00:04:11,360 --> 00:04:13,720 Speaker 4: How many nights you will have off, and I do like. 101 00:04:13,680 --> 00:04:16,320 Speaker 3: To encourage at least two alcohol free occasions each week. 102 00:04:16,520 --> 00:04:18,600 Speaker 3: But even if you then are drinking, you don't want 103 00:04:18,640 --> 00:04:21,719 Speaker 3: to ideally have more than a couple on most occasions. 104 00:04:21,720 --> 00:04:24,200 Speaker 3: So sure, there may be a big celebration where you're 105 00:04:24,200 --> 00:04:26,280 Speaker 3: going out and drinking for a longer period of time, 106 00:04:26,400 --> 00:04:28,200 Speaker 3: or it might be a special party and you might drink, 107 00:04:28,320 --> 00:04:30,400 Speaker 3: you know, a few more than that. But if it's 108 00:04:30,440 --> 00:04:33,440 Speaker 3: a regular Saturday night out with friends or a glass 109 00:04:33,440 --> 00:04:35,680 Speaker 3: of wine with dinner with your partner, you really need 110 00:04:35,720 --> 00:04:37,039 Speaker 3: to keep an eye on how many and three is 111 00:04:37,080 --> 00:04:38,880 Speaker 3: too many, you know, And as I said, I don't. 112 00:04:38,680 --> 00:04:39,120 Speaker 4: Think it's three. 113 00:04:39,120 --> 00:04:40,800 Speaker 3: I think it's probably closer to five or six with 114 00:04:40,880 --> 00:04:44,360 Speaker 3: the poor. So really remember it's two standard pause. And 115 00:04:44,400 --> 00:04:46,440 Speaker 3: this is important not for weight control, even though it 116 00:04:46,480 --> 00:04:50,719 Speaker 3: is relevant. It's important for health because unfortunately, as particularly 117 00:04:50,720 --> 00:04:52,520 Speaker 3: women get older, we are at much higher risk of 118 00:04:52,520 --> 00:04:54,640 Speaker 3: a number of those issues, and it's one of the 119 00:04:54,640 --> 00:04:56,560 Speaker 3: most powerful things you can do to reduce your risk 120 00:04:56,600 --> 00:04:59,680 Speaker 3: of developing cancer. So if you're a drinker, really it's 121 00:04:59,720 --> 00:05:02,320 Speaker 3: time start measuring and really watching how much you're having. 122 00:05:02,680 --> 00:05:04,840 Speaker 3: And I've had a number of clients also Leanne, who 123 00:05:04,839 --> 00:05:07,279 Speaker 3: are making the most of the low alcohol or alcohol 124 00:05:07,279 --> 00:05:10,400 Speaker 3: free alternatives. Now we're certainly not saying they're the same, 125 00:05:10,960 --> 00:05:13,919 Speaker 3: acknowledging that it's still a working progress with developers to 126 00:05:14,240 --> 00:05:17,360 Speaker 3: mimic a taste and flavor that is the same as 127 00:05:17,400 --> 00:05:20,919 Speaker 3: real alcohol. But certainly the reduced alcohol varieties are a 128 00:05:20,920 --> 00:05:24,360 Speaker 3: great way to reduce calories. You can certainly dilute wine 129 00:05:24,480 --> 00:05:26,400 Speaker 3: with some soda water and make it more of a spritz. 130 00:05:26,440 --> 00:05:27,760 Speaker 4: If you know that you do tend to be a 131 00:05:27,760 --> 00:05:30,760 Speaker 4: big drinker, or you know. I've had quite a few clients. 132 00:05:30,440 --> 00:05:32,919 Speaker 3: Alternate with alcohol free varieties, and I had a question 133 00:05:32,960 --> 00:05:35,200 Speaker 3: from a client just last week who said to me, look, 134 00:05:35,720 --> 00:05:37,920 Speaker 3: I've found this zero alcohol alternative. 135 00:05:38,000 --> 00:05:39,679 Speaker 4: She said, but it does contain sugar. 136 00:05:40,360 --> 00:05:41,200 Speaker 2: Is that worse? 137 00:05:41,240 --> 00:05:43,200 Speaker 4: You know? Am I just swapping alcohol with sugar? 138 00:05:43,240 --> 00:05:46,240 Speaker 3: And I said, well, actually, it's still less than would 139 00:05:46,240 --> 00:05:47,680 Speaker 3: be in the full strength alcohol. 140 00:05:47,720 --> 00:05:50,480 Speaker 4: And really the body process is alcohol like sugar. 141 00:05:50,600 --> 00:05:53,279 Speaker 3: It's burning it first as a fuel. So for me, 142 00:05:53,480 --> 00:05:56,719 Speaker 3: having the sugar that's still lower than the alcohol amount 143 00:05:56,800 --> 00:05:58,960 Speaker 3: is still better because you're not getting the toxic effects 144 00:05:59,000 --> 00:06:00,760 Speaker 3: of the alcohol. So I still vote even if it's 145 00:06:00,800 --> 00:06:04,880 Speaker 3: got sugar on the label, it's still better. And it 146 00:06:04,920 --> 00:06:06,360 Speaker 3: was a lower sugar it wasn't high. I think it 147 00:06:06,400 --> 00:06:09,160 Speaker 3: was eight grams per serve. It's still my preference for 148 00:06:09,240 --> 00:06:11,440 Speaker 3: you to have a few more alcohol free days using that. 149 00:06:11,960 --> 00:06:14,159 Speaker 4: Then think that the alcohol just because it doesn't list sugar. 150 00:06:14,360 --> 00:06:18,200 Speaker 3: Remember it's the alcohol molecule, the macronutriment that causes the 151 00:06:18,279 --> 00:06:19,359 Speaker 3: drama for the body. 152 00:06:19,880 --> 00:06:22,560 Speaker 4: So yeah, I think they can be really viable. 153 00:06:22,200 --> 00:06:25,400 Speaker 3: Alternatives and it's worth trying them out and just practice 154 00:06:25,480 --> 00:06:28,160 Speaker 3: drinking slowly and to have a starting time that's later. 155 00:06:28,480 --> 00:06:29,760 Speaker 4: You know, often we'll pour at. 156 00:06:29,600 --> 00:06:31,920 Speaker 2: Five and a glass will. 157 00:06:31,800 --> 00:06:33,840 Speaker 3: Be gone in twenty thirty minutes. You know, drinkers tend 158 00:06:33,880 --> 00:06:36,360 Speaker 3: to be quick drinkers. Try and push it back five 159 00:06:36,440 --> 00:06:39,039 Speaker 3: thirty six and then try and make a glass last 160 00:06:39,080 --> 00:06:41,880 Speaker 3: forty to sixty minutes. And again when I make that 161 00:06:41,920 --> 00:06:44,279 Speaker 3: suggestion to clients, I have them laugh and then I 162 00:06:44,320 --> 00:06:46,640 Speaker 3: know that they're probably drinking way more. So this is 163 00:06:46,680 --> 00:06:49,720 Speaker 3: certainly not a judgment call, you know, it's something that's real. 164 00:06:49,839 --> 00:06:52,000 Speaker 3: It's an issue for Australians and a lot of people 165 00:06:52,000 --> 00:06:54,560 Speaker 3: in general. We drink for a number of reasons, not 166 00:06:54,680 --> 00:06:57,080 Speaker 3: just enjoyment. It can be loneliness, it can be to 167 00:06:57,400 --> 00:07:00,919 Speaker 3: avoid mood or different things. And it's good to have 168 00:07:00,960 --> 00:07:02,800 Speaker 3: it out in the open and talk about the importance 169 00:07:02,839 --> 00:07:06,000 Speaker 3: of reducing volume over time and strategies for managing it 170 00:07:06,080 --> 00:07:09,239 Speaker 3: in a healthy way for both your health and weight control. 171 00:07:10,160 --> 00:07:11,800 Speaker 1: And I think it's really important to just run back 172 00:07:11,840 --> 00:07:13,880 Speaker 1: through Susie what a standard drink is and what the 173 00:07:13,880 --> 00:07:17,040 Speaker 1: guidelines are in Australia because in Australia. Now, it's really 174 00:07:17,080 --> 00:07:20,880 Speaker 1: important to understand that these guidelines are written to reduce 175 00:07:20,960 --> 00:07:24,000 Speaker 1: the harm from alcohol. I do not personally believe that 176 00:07:24,000 --> 00:07:26,680 Speaker 1: these guidelines are to be honest focused on health. I 177 00:07:26,680 --> 00:07:29,080 Speaker 1: think they're far too much from a health perspective, particularly 178 00:07:29,080 --> 00:07:31,200 Speaker 1: if your goal is fat loss. But these guidelines are 179 00:07:31,200 --> 00:07:33,800 Speaker 1: written in Australia to reduce the harm from alcohol, which 180 00:07:33,800 --> 00:07:36,320 Speaker 1: we do know is really important. So what the guidelines 181 00:07:36,360 --> 00:07:38,880 Speaker 1: say is that healthy adults should have no more than 182 00:07:39,000 --> 00:07:42,400 Speaker 1: ten standard drinks a week and no more than four 183 00:07:42,440 --> 00:07:45,080 Speaker 1: standard drinks on any one day. And you and I, Susie, 184 00:07:45,120 --> 00:07:47,360 Speaker 1: both believe this is far too much as the starting point, 185 00:07:47,720 --> 00:07:50,440 Speaker 1: and obviously for children and people under eighteen years of 186 00:07:50,480 --> 00:07:52,800 Speaker 1: age there should be zero alcohol as well to reduce 187 00:07:52,840 --> 00:07:55,680 Speaker 1: the harm from alcohol. So they're the guidelines in Australia. 188 00:07:55,800 --> 00:07:57,720 Speaker 1: Now what is a standard drink? And this is a 189 00:07:57,760 --> 00:08:00,720 Speaker 1: real kick, as Susie, because I've certainly been out and 190 00:08:00,760 --> 00:08:02,840 Speaker 1: now that Till is a bit older, she's within the 191 00:08:02,920 --> 00:08:05,400 Speaker 1: nine months. Now, I've had the occasional drink if I've 192 00:08:05,400 --> 00:08:06,960 Speaker 1: been out and I'm able to time. You know, her 193 00:08:06,960 --> 00:08:09,120 Speaker 1: breastfeeds with quite a while in between she's eating a 194 00:08:09,160 --> 00:08:11,080 Speaker 1: couple of meals a day now, and she takes a 195 00:08:11,080 --> 00:08:12,640 Speaker 1: little bottle if I need to as well, if I 196 00:08:12,640 --> 00:08:15,600 Speaker 1: can pump aforehand. But I'm very particular with that obviously, 197 00:08:15,600 --> 00:08:17,760 Speaker 1: because I'm breastfeeding. I'm very careful, and I'll make sure 198 00:08:17,800 --> 00:08:20,000 Speaker 1: I allow, you know, three or four hours between that, 199 00:08:20,400 --> 00:08:22,480 Speaker 1: and I'll always measure out, like I actually pour my 200 00:08:22,600 --> 00:08:24,400 Speaker 1: wine into a measuring cup at home, and I measure 201 00:08:24,400 --> 00:08:26,640 Speaker 1: out exactly one hundred meals, and David thinks I'm nuts, 202 00:08:26,840 --> 00:08:28,360 Speaker 1: but and my friends laugh at me when I do it, 203 00:08:28,400 --> 00:08:30,120 Speaker 1: but I'm like, I have to be really sure because 204 00:08:30,120 --> 00:08:32,600 Speaker 1: if you just free pour into a cup, it's so 205 00:08:32,840 --> 00:08:35,280 Speaker 1: easy to pour one fifty two hundred meals and be like, 206 00:08:35,320 --> 00:08:37,800 Speaker 1: that's a glass of wine. But a standard glass of 207 00:08:37,840 --> 00:08:41,720 Speaker 1: alcohol is actually a standard drink contains ten grams of alcohol. 208 00:08:41,840 --> 00:08:44,160 Speaker 1: So for a glass of wine, for example, that's generally 209 00:08:44,160 --> 00:08:47,160 Speaker 1: only about one hundred meals. Most standard drinks that you 210 00:08:47,160 --> 00:08:49,480 Speaker 1: will get in a restaurant or a cafe, if you're 211 00:08:49,520 --> 00:08:51,679 Speaker 1: out at a function and someone just hands your drink 212 00:08:51,880 --> 00:08:54,360 Speaker 1: will be for a white wine about one point four drinks, 213 00:08:54,360 --> 00:08:56,800 Speaker 1: and a red wine about one point five. If you 214 00:08:56,800 --> 00:08:58,840 Speaker 1: are to drink a bottle of wine at night that 215 00:08:58,960 --> 00:09:02,679 Speaker 1: is generally between seven to eight standard drinks. Yeah, half 216 00:09:02,720 --> 00:09:04,839 Speaker 1: a bottle of wine, it's generally about three and a 217 00:09:04,920 --> 00:09:08,000 Speaker 1: half to four standard drinks. So don't think that if 218 00:09:08,040 --> 00:09:10,079 Speaker 1: you're drinking half a bottle of wine it's not that bad. 219 00:09:10,200 --> 00:09:12,360 Speaker 1: Most people would consider half a bottle of wine only 220 00:09:12,400 --> 00:09:15,160 Speaker 1: two drinks. But here to tell you that what we 221 00:09:15,200 --> 00:09:18,280 Speaker 1: actually think is a standard drink is actually far more 222 00:09:18,440 --> 00:09:20,839 Speaker 1: than what we think because most standard drinks most people 223 00:09:20,840 --> 00:09:23,280 Speaker 1: are pouring are actually about one and a half. So 224 00:09:23,320 --> 00:09:25,839 Speaker 1: if you're having a couple of glasses of wine at night, 225 00:09:26,120 --> 00:09:29,760 Speaker 1: you're very likely having three four five standard drinks. And 226 00:09:29,800 --> 00:09:31,840 Speaker 1: then with the beers, obviously it's on the back of 227 00:09:31,880 --> 00:09:34,280 Speaker 1: each you know, bottle of alcohol bottle of beer, but 228 00:09:34,360 --> 00:09:37,240 Speaker 1: most standard beers are you know, one to easily sort 229 00:09:37,280 --> 00:09:39,960 Speaker 1: of one point five plus depending on the kind of 230 00:09:39,960 --> 00:09:42,840 Speaker 1: heaviness or the alcohol content of that beer as well. 231 00:09:43,120 --> 00:09:45,240 Speaker 1: And then same deal with cocktails. Generally, if you're lading 232 00:09:45,240 --> 00:09:47,760 Speaker 1: a cocktail, it's got more than one standard sort of 233 00:09:47,800 --> 00:09:50,000 Speaker 1: drink in there, because a lot of cocktails are a 234 00:09:50,000 --> 00:09:52,360 Speaker 1: blend of you know, one or two types of different 235 00:09:52,440 --> 00:09:55,319 Speaker 1: spirits as well, So just really important things to note. 236 00:09:55,320 --> 00:09:57,720 Speaker 1: And you know, for argument's sake, if you enjoy something 237 00:09:57,760 --> 00:09:59,480 Speaker 1: like a wine again, Susie and I aren't here to 238 00:09:59,600 --> 00:10:01,720 Speaker 1: judge you, would you just here to educate you on 239 00:10:01,760 --> 00:10:05,400 Speaker 1: the potential you know, harm later on, particularly if you're 240 00:10:05,400 --> 00:10:07,280 Speaker 1: having more than one or two. But just for kicks, 241 00:10:07,440 --> 00:10:10,000 Speaker 1: next time, play your measuring cup, pour out what you 242 00:10:10,040 --> 00:10:12,040 Speaker 1: would you know, don't don't look at the measurement. Pour 243 00:10:12,080 --> 00:10:14,079 Speaker 1: out what you would normally do into a wine glass. 244 00:10:14,120 --> 00:10:16,439 Speaker 1: Then decant that into your measuring cup and actually look 245 00:10:16,480 --> 00:10:18,760 Speaker 1: at how many meals is there, and I guarantee you 246 00:10:18,800 --> 00:10:20,920 Speaker 1: it's probably far more than just a hundred or one 247 00:10:21,000 --> 00:10:23,000 Speaker 1: hundred and ten meals. I guarantee most of us are 248 00:10:23,000 --> 00:10:25,559 Speaker 1: probably pouring one fifty to two hundred meals, thinking that 249 00:10:25,559 --> 00:10:27,679 Speaker 1: that's one drink, but in reality it's actually one and 250 00:10:27,720 --> 00:10:28,400 Speaker 1: a half to two. 251 00:10:28,960 --> 00:10:31,240 Speaker 3: And that standard with food consumption patterns. We've known for 252 00:10:31,280 --> 00:10:33,360 Speaker 3: some time that human beings will eat what's served, and 253 00:10:33,400 --> 00:10:35,959 Speaker 3: the larger the serving size, the bowl, the dish, the. 254 00:10:35,920 --> 00:10:37,319 Speaker 4: Glass, the more we'll consume. 255 00:10:37,400 --> 00:10:39,319 Speaker 3: So it's not an issue with you personally, that's just 256 00:10:39,440 --> 00:10:42,960 Speaker 3: human tendency and hence it's always good to recalibrate and 257 00:10:43,000 --> 00:10:43,960 Speaker 3: just see where you're sitting. 258 00:10:43,960 --> 00:10:45,840 Speaker 4: And the best advice I can give. 259 00:10:45,720 --> 00:10:49,840 Speaker 3: For alcohol or reducing alcohol consumption over time. Sure you 260 00:10:49,840 --> 00:10:53,000 Speaker 3: can make rules to abstain, but in my clinical experience, 261 00:10:53,000 --> 00:10:54,480 Speaker 3: I always find weaning off is better. 262 00:10:54,679 --> 00:10:56,000 Speaker 4: Same with sugar. You know, if you have. 263 00:10:56,000 --> 00:10:58,000 Speaker 3: Sugar with your tail coffee, you're much better to have 264 00:10:58,240 --> 00:10:59,800 Speaker 3: a little bit less each time. 265 00:10:59,600 --> 00:11:01,640 Speaker 4: And you won't notice. And the same with the alcohol. 266 00:11:01,920 --> 00:11:04,360 Speaker 3: If you gradually pour a little less or dilute it 267 00:11:04,440 --> 00:11:06,880 Speaker 3: a bit more, you'd still enjoy your drink, but it's 268 00:11:06,920 --> 00:11:09,720 Speaker 3: just making a little bit less concentrated, which will benefit 269 00:11:09,760 --> 00:11:13,240 Speaker 3: calorie intake and also overall alcohol intake long term. 270 00:11:14,240 --> 00:11:16,559 Speaker 4: All right, land, A topic I've wanted to cover for. 271 00:11:16,640 --> 00:11:20,040 Speaker 3: The while, which has probably been given a lot more 272 00:11:20,200 --> 00:11:23,240 Speaker 3: mainstream media attention thanks to the glue coose Goddess is 273 00:11:23,320 --> 00:11:24,520 Speaker 3: blood gluecose control. 274 00:11:25,080 --> 00:11:27,920 Speaker 4: Because I think one of the areas. 275 00:11:27,400 --> 00:11:30,000 Speaker 3: Of human health and well being and longevity and anti 276 00:11:30,080 --> 00:11:34,000 Speaker 3: aging that we's not clearly explained is the very powerful 277 00:11:34,080 --> 00:11:38,240 Speaker 3: relationship our blood gluecose levels have on our individual cell health, 278 00:11:38,720 --> 00:11:44,640 Speaker 3: our energy, our mood, our disease risk, and our aging process. 279 00:11:44,840 --> 00:11:48,960 Speaker 3: Because it is glycemic control or blood glucose control that 280 00:11:49,040 --> 00:11:52,640 Speaker 3: most powerfully affects that and we talk about it in 281 00:11:52,720 --> 00:11:55,959 Speaker 3: terms of diabetes and diabetes risk, and. 282 00:11:55,960 --> 00:11:57,640 Speaker 4: Of course we ideally want. 283 00:11:57,520 --> 00:11:59,920 Speaker 3: To prevent people getting diabetes, which is the case when 284 00:12:00,040 --> 00:12:03,679 Speaker 3: pancreas no longer produces insulin and your force to inject 285 00:12:03,720 --> 00:12:05,720 Speaker 3: insulin or manage high. 286 00:12:05,600 --> 00:12:07,200 Speaker 4: Blood glucose levels with medication. 287 00:12:07,880 --> 00:12:12,040 Speaker 3: But maintaining what we call glycemic control is a huge 288 00:12:12,080 --> 00:12:14,800 Speaker 3: benefit to all of us, whether or not you have 289 00:12:14,840 --> 00:12:17,200 Speaker 3: a family history of diabetes or have a history of 290 00:12:17,240 --> 00:12:20,880 Speaker 3: poor blood glucose control. And there's a number of things 291 00:12:20,920 --> 00:12:23,200 Speaker 3: that we can do in the way we eat on 292 00:12:23,240 --> 00:12:27,600 Speaker 3: a daily basis which will dramatically improve our blood gluecose levels, 293 00:12:28,040 --> 00:12:31,680 Speaker 3: and that only has extreme benefits for our daily cell health, 294 00:12:32,160 --> 00:12:35,520 Speaker 3: which in term impacts our daily experience of energy and 295 00:12:35,679 --> 00:12:37,800 Speaker 3: long term aging. You know, I always laugh when I 296 00:12:37,840 --> 00:12:41,400 Speaker 3: see so many anti aging supplements and compounds. 297 00:12:41,600 --> 00:12:42,960 Speaker 4: And one of the most powerful. 298 00:12:42,600 --> 00:12:47,000 Speaker 3: Ways we can support positive aging or basically look younger, 299 00:12:47,160 --> 00:12:50,240 Speaker 3: is to keep our blood glue cose as controlled as possible, 300 00:12:50,280 --> 00:12:53,480 Speaker 3: because basically, high blood glucose levels cause damage to the 301 00:12:53,480 --> 00:12:55,920 Speaker 3: body cell, which is aging. Plus an issue when it 302 00:12:55,920 --> 00:13:00,000 Speaker 3: comes to metabolism, weight gain, efficiency, and a number of other. 303 00:13:00,080 --> 00:13:01,160 Speaker 4: Processes within the cell. 304 00:13:01,800 --> 00:13:04,280 Speaker 3: So first and foremost and LAM We'll have some other 305 00:13:04,400 --> 00:13:06,800 Speaker 3: helpful tips as well. But my couple that come to 306 00:13:06,840 --> 00:13:12,480 Speaker 3: mind straight away. The greatest disruption to blood glucose control 307 00:13:12,480 --> 00:13:16,000 Speaker 3: I see with my clients is eating too frequently. So 308 00:13:16,240 --> 00:13:18,959 Speaker 3: ideally the human body will be in a balance, a 309 00:13:19,040 --> 00:13:24,599 Speaker 3: homeostasis homeostatic state when we have our blood glucose levels 310 00:13:24,720 --> 00:13:27,079 Speaker 3: in line with insulin release and we have a period 311 00:13:27,120 --> 00:13:30,800 Speaker 3: without food stimulation, which is generally at least. 312 00:13:30,720 --> 00:13:33,920 Speaker 2: Three two, three four hours leanne. 313 00:13:34,000 --> 00:13:37,320 Speaker 3: I very rarely see a client who doesn't let something 314 00:13:37,440 --> 00:13:38,720 Speaker 3: enter their mouth for as. 315 00:13:38,559 --> 00:13:39,800 Speaker 4: Long as four hours time. 316 00:13:40,040 --> 00:13:42,719 Speaker 3: Because there's a cup of tea here, there's a bit 317 00:13:42,720 --> 00:13:44,120 Speaker 3: of fruit there, there's. 318 00:13:43,880 --> 00:13:45,959 Speaker 4: Half a biscuit here, there's morning tea. 319 00:13:46,080 --> 00:13:47,960 Speaker 3: So what happens is we get up in the morning 320 00:13:48,520 --> 00:13:50,719 Speaker 3: and we start with some tea with milk, and then 321 00:13:50,760 --> 00:13:53,000 Speaker 3: not an hour later, we might have a coffee, and 322 00:13:53,040 --> 00:13:54,839 Speaker 3: then again not an hour later, we might have a 323 00:13:54,920 --> 00:13:57,319 Speaker 3: quick breakfast at work. Once we get there, then it's 324 00:13:57,360 --> 00:13:59,640 Speaker 3: morning tea time. We have another cup of tea, and 325 00:13:59,720 --> 00:14:02,560 Speaker 3: lich you've had four or five eating occasions within a 326 00:14:02,559 --> 00:14:06,520 Speaker 3: four hour period, when ideally for glucose control you would 327 00:14:06,520 --> 00:14:09,680 Speaker 3: eat once and then not eat again for three to 328 00:14:09,720 --> 00:14:12,079 Speaker 3: four hours, and that lets your blood glucose levels return 329 00:14:12,160 --> 00:14:15,679 Speaker 3: to baseline level. It is good for metabolism and weight control, 330 00:14:15,720 --> 00:14:18,719 Speaker 3: but most importantly for glucose control, because. 331 00:14:18,520 --> 00:14:21,000 Speaker 4: Keep in mind, whenever you consume any. 332 00:14:20,920 --> 00:14:23,240 Speaker 3: Type of food that's got a carbohydrate load, even if 333 00:14:23,280 --> 00:14:26,640 Speaker 3: it's small, which includes dairy milk and tea and coffee, 334 00:14:26,640 --> 00:14:29,560 Speaker 3: which includes fruit, which includes most vegetables, I've got a 335 00:14:29,600 --> 00:14:33,320 Speaker 3: small amount of carbohydrate. Bread, cereal, rice, pasta, biscuits have 336 00:14:33,360 --> 00:14:36,000 Speaker 3: all got carbohydrate load, and every time you consume that, 337 00:14:36,120 --> 00:14:39,880 Speaker 3: it disrupts that gluecose balance. So the longer you can 338 00:14:39,920 --> 00:14:42,720 Speaker 3: create that space in between eating occasions, so it is 339 00:14:42,960 --> 00:14:47,520 Speaker 3: just breakfast, lunch, afternoon tea, dinner, or early breakfast morning 340 00:14:47,560 --> 00:14:50,520 Speaker 3: tea with at least three hours in between, that is 341 00:14:50,560 --> 00:14:52,840 Speaker 3: one of the most powerful things you can do for 342 00:14:52,960 --> 00:14:56,600 Speaker 3: gluecose control, but also weight control and appatite control. The 343 00:14:56,640 --> 00:14:59,640 Speaker 3: next thing is the order in which you eat your 344 00:14:59,680 --> 00:15:03,040 Speaker 3: neutral So there's growing evidence to show that if you 345 00:15:03,160 --> 00:15:06,360 Speaker 3: eat in a sequential order, so particularly for people with 346 00:15:06,400 --> 00:15:09,280 Speaker 3: blood glucose control issues, So people who might have PCOS 347 00:15:09,360 --> 00:15:12,600 Speaker 3: insulin resistance a family history of type do if you 348 00:15:12,640 --> 00:15:15,000 Speaker 3: eat the salad and vegetable bulk of a meal first, 349 00:15:15,480 --> 00:15:18,880 Speaker 3: followed by the protein, followed by a small portion controlled 350 00:15:18,880 --> 00:15:24,600 Speaker 3: of good quality carbohydrate, so vegetable fruit, whole grains, loaf, fat, dairy, 351 00:15:25,200 --> 00:15:29,440 Speaker 3: your blood glucose control will be significantly improved as opposed 352 00:15:29,440 --> 00:15:32,080 Speaker 3: to going into the meal and eating a mix of 353 00:15:32,160 --> 00:15:36,120 Speaker 3: save potato, meat and salad to start with, or starting 354 00:15:36,200 --> 00:15:39,000 Speaker 3: or just having a meal that had mostly carbohydrate, for example, 355 00:15:39,360 --> 00:15:41,520 Speaker 3: having some dinner just pizza where you had three or 356 00:15:41,520 --> 00:15:43,560 Speaker 3: four slices of pizza and a small amount of salad 357 00:15:43,600 --> 00:15:46,360 Speaker 3: and a glass of wine, as opposed to having a 358 00:15:46,440 --> 00:15:49,880 Speaker 3: salad first, some of the protein from the pizza or 359 00:15:49,880 --> 00:15:52,560 Speaker 3: a protein based pizza and a slice or two of 360 00:15:52,600 --> 00:15:55,960 Speaker 3: the pizza in that order is going to produce much 361 00:15:56,120 --> 00:16:00,600 Speaker 3: tighter gluecose control. And the third is that I strongly 362 00:16:00,720 --> 00:16:03,960 Speaker 3: encourage my clients, particularly those with glucose issues, to move 363 00:16:04,080 --> 00:16:08,480 Speaker 3: after meals, because having some muscle activity, even five minutes, 364 00:16:08,480 --> 00:16:11,120 Speaker 3: ten minutes of being on your feet moving around, clearing 365 00:16:11,200 --> 00:16:13,720 Speaker 3: up the kitchen, doing a bit of housework, walking around 366 00:16:13,760 --> 00:16:16,840 Speaker 3: the block with the dog has a dramatically improved effect 367 00:16:16,840 --> 00:16:19,840 Speaker 3: on blood glucose regulation. So that is a must for 368 00:16:19,880 --> 00:16:23,960 Speaker 3: anyone with Insham resistance pre diabetes using ozen peak PCs, 369 00:16:24,160 --> 00:16:26,920 Speaker 3: but all of us will benefit in general as opposed 370 00:16:26,920 --> 00:16:29,280 Speaker 3: to eating a large meal and going and lying on 371 00:16:29,320 --> 00:16:29,960 Speaker 3: the couch. 372 00:16:29,720 --> 00:16:30,840 Speaker 4: For two hours. 373 00:16:31,360 --> 00:16:32,520 Speaker 2: Absolutely couldn't agree more. 374 00:16:32,520 --> 00:16:33,960 Speaker 1: I don't really even think I have much more to 375 00:16:34,000 --> 00:16:36,240 Speaker 1: add there, but I will just reinforce that tip around 376 00:16:36,280 --> 00:16:38,480 Speaker 1: movement because I've had this discussion with a couple of 377 00:16:38,480 --> 00:16:40,640 Speaker 1: clients in the last few weeks, Susie, and as it's 378 00:16:40,640 --> 00:16:42,240 Speaker 1: starting to sort of get a little bit cooler, we've 379 00:16:42,280 --> 00:16:44,400 Speaker 1: had a lot of rain recently, particularly on the East 380 00:16:44,440 --> 00:16:46,880 Speaker 1: coast of Australia. People aren't moving anywhere near as much. 381 00:16:46,960 --> 00:16:49,280 Speaker 1: I'm seeing lots of excuses creeping. Oh you know, I 382 00:16:49,280 --> 00:16:51,040 Speaker 1: was a bit tired. I didn't get up today, and 383 00:16:51,080 --> 00:16:53,280 Speaker 1: then it was raining, and then I ran out of time, 384 00:16:53,320 --> 00:16:55,960 Speaker 1: and then I was too tired again. So I really 385 00:16:56,040 --> 00:16:58,920 Speaker 1: do think that that's so powerful for that habit linking 386 00:16:59,200 --> 00:17:02,360 Speaker 1: to try and link movement to your meals as well. 387 00:17:02,400 --> 00:17:03,960 Speaker 1: If you get a little bit of time after lunch 388 00:17:04,040 --> 00:17:05,480 Speaker 1: and you're at work and you're in an office place, 389 00:17:05,640 --> 00:17:07,159 Speaker 1: just do a couple of laps of the building, or 390 00:17:07,160 --> 00:17:10,200 Speaker 1: do a few laps of the office place after dinner, 391 00:17:10,200 --> 00:17:12,120 Speaker 1: if you can take the dog out for a walk, 392 00:17:12,200 --> 00:17:13,760 Speaker 1: or even if the kids want to go, you know, 393 00:17:13,920 --> 00:17:15,880 Speaker 1: just around the block with you after dinner. It's really 394 00:17:15,920 --> 00:17:18,479 Speaker 1: important to just keep that body moving, particularly if you 395 00:17:18,520 --> 00:17:20,960 Speaker 1: have a desk job or you're spending a long time commuting, 396 00:17:21,200 --> 00:17:24,240 Speaker 1: because it's so key for health in general, but also 397 00:17:24,280 --> 00:17:27,200 Speaker 1: fat losses if that's your goal. Or also, as Susie mentioned, 398 00:17:27,240 --> 00:17:31,440 Speaker 1: blood glucose control as well, talk about vinegar. Oh, yes, absolutely, 399 00:17:31,440 --> 00:17:32,959 Speaker 1: that's a good one. Yeah, So there is some very 400 00:17:32,960 --> 00:17:36,000 Speaker 1: strong research to support that vinegar i e. Something like 401 00:17:36,040 --> 00:17:38,640 Speaker 1: apple sided vinegar can be really helpful for blood glucose 402 00:17:38,680 --> 00:17:40,480 Speaker 1: control as well. Now I think we have mentioned it 403 00:17:40,480 --> 00:17:42,800 Speaker 1: on the potty before, Susie. You don't typically want to 404 00:17:42,840 --> 00:17:46,280 Speaker 1: have it by itself because it can actually be detrimental 405 00:17:46,320 --> 00:17:48,000 Speaker 1: to the enamel on your teeth, So you do try 406 00:17:48,000 --> 00:17:50,240 Speaker 1: and want to dilute it where possible, so mix it 407 00:17:50,280 --> 00:17:51,840 Speaker 1: with a little bit of water or one of my 408 00:17:51,880 --> 00:17:53,960 Speaker 1: favorite combos is making a bit of a salad dressing 409 00:17:53,960 --> 00:17:56,240 Speaker 1: out of it. So using something like vinegar, maybe a 410 00:17:56,240 --> 00:17:57,840 Speaker 1: little bit of extra version olive oil, a bit of 411 00:17:57,840 --> 00:18:00,000 Speaker 1: dijon mustards and black pepper that can make a really 412 00:18:00,080 --> 00:18:02,320 Speaker 1: lovely salad dressing as well. But a little bit of 413 00:18:02,400 --> 00:18:05,560 Speaker 1: vinegar before or with your meal can again be shown 414 00:18:05,600 --> 00:18:08,560 Speaker 1: to be quite effective from a blood glucose control perspective 415 00:18:08,560 --> 00:18:10,439 Speaker 1: as well. I mean, it's difficult to add it to 416 00:18:10,480 --> 00:18:12,840 Speaker 1: something like a bowl of porridge in the morning, but 417 00:18:12,960 --> 00:18:15,480 Speaker 1: you know, vinegar is is something that is quite handy, 418 00:18:15,560 --> 00:18:17,960 Speaker 1: particularly at nighttime, if you're someone you know you eat 419 00:18:17,960 --> 00:18:20,840 Speaker 1: a larger meal and you have issues with blood glucose regulation. 420 00:18:20,960 --> 00:18:23,560 Speaker 1: It's a really nice addition. Some people just kind of 421 00:18:23,600 --> 00:18:25,080 Speaker 1: mix it with a bit of water and shot it. 422 00:18:25,280 --> 00:18:27,640 Speaker 1: Other people will sort of try to combine it into 423 00:18:27,680 --> 00:18:30,200 Speaker 1: the meal, and addressing is a really nice option for 424 00:18:29,920 --> 00:18:32,120 Speaker 1: most for most people. And then of course we've got 425 00:18:32,119 --> 00:18:33,880 Speaker 1: the balance of the meal as well. If you can't 426 00:18:33,920 --> 00:18:36,240 Speaker 1: really control your blood sugar levels, if you're having heavy, 427 00:18:36,560 --> 00:18:39,800 Speaker 1: high carbohydrate meals really really large portions, because we do 428 00:18:39,880 --> 00:18:43,399 Speaker 1: know that that balance between carbohydrates, fats, proteins, and the 429 00:18:43,480 --> 00:18:46,800 Speaker 1: fiber from your veggies and salads in whole grains really 430 00:18:46,880 --> 00:18:50,399 Speaker 1: come together to combine really nice blood glucose control. So 431 00:18:50,480 --> 00:18:52,679 Speaker 1: really make sure you're getting the portions right up all 432 00:18:52,680 --> 00:18:55,639 Speaker 1: of your different macronutrients and having enough of your salad 433 00:18:55,640 --> 00:18:57,680 Speaker 1: and veggies. You know, ideally aiming for two to three 434 00:18:57,720 --> 00:18:59,960 Speaker 1: cups of salad or veggies with each meal as well, 435 00:19:00,200 --> 00:19:02,160 Speaker 1: and that again is going to be really great from 436 00:19:02,160 --> 00:19:03,960 Speaker 1: a blood glucose control perspective. 437 00:19:04,359 --> 00:19:07,160 Speaker 3: Actually, a couple of little tricks, particularly with cereal and oats, 438 00:19:07,320 --> 00:19:10,000 Speaker 3: that you prompted me to think old was you can 439 00:19:10,000 --> 00:19:13,560 Speaker 3: grate zucchini into oats to bulk it, but also using 440 00:19:13,600 --> 00:19:17,200 Speaker 3: cinnamon or vanilla essence as opposed to added sugars, because 441 00:19:17,200 --> 00:19:20,080 Speaker 3: that can significantly increase the carbohydrate content of an oat 442 00:19:20,119 --> 00:19:23,320 Speaker 3: based breakfast coming into the cooler months. But it's shown 443 00:19:23,520 --> 00:19:25,840 Speaker 3: I think cinnamon does have a positive effect on blood 444 00:19:25,840 --> 00:19:28,720 Speaker 3: glucose control. And also vanilla essence. It's a great way 445 00:19:28,720 --> 00:19:30,960 Speaker 3: to get some sweetness in there rather than adding extra 446 00:19:31,040 --> 00:19:32,480 Speaker 3: sugars in and bumping up. 447 00:19:32,359 --> 00:19:35,280 Speaker 4: The carbohydrate loads. So that's a little couple of tricks. 448 00:19:35,520 --> 00:19:38,240 Speaker 3: And certainly I have certainly had feedback from my Queensland 449 00:19:38,280 --> 00:19:40,879 Speaker 3: clients this week that it's getting cold and I just 450 00:19:40,920 --> 00:19:42,680 Speaker 3: am laughing like it's what twenty degrees? 451 00:19:42,760 --> 00:19:43,639 Speaker 2: It is not cold. 452 00:19:43,800 --> 00:19:45,880 Speaker 4: I feel like we can't say it's cold to below ten? 453 00:19:46,000 --> 00:19:47,560 Speaker 4: Is that a fair call? Which in Queens that I 454 00:19:47,560 --> 00:19:48,480 Speaker 4: don't think it ever goes. 455 00:19:48,680 --> 00:19:50,480 Speaker 2: It never gets gone now, so you don't have. 456 00:19:50,520 --> 00:19:53,199 Speaker 3: Any reason to be complaining you need winter warmers, especially 457 00:19:53,240 --> 00:19:53,520 Speaker 3: not yet. 458 00:19:53,560 --> 00:19:56,000 Speaker 2: It's like April I was, I was mentioning. It was 459 00:19:56,000 --> 00:19:58,080 Speaker 2: more of my clients who live down south than that were, you. 460 00:19:58,000 --> 00:20:00,560 Speaker 1: Know, mentioning that it was cool more Victoria camera that 461 00:20:00,600 --> 00:20:03,439 Speaker 1: sort of thing. I will just quickly say, yeah, it 462 00:20:03,440 --> 00:20:05,080 Speaker 1: doesn't get cold and Queens that's why I live here. 463 00:20:05,080 --> 00:20:06,200 Speaker 2: I choose that on purpose. 464 00:20:06,320 --> 00:20:08,120 Speaker 1: But I will quickly say in terms, if you're looking 465 00:20:08,119 --> 00:20:10,240 Speaker 1: for a bit of sweetness to add to something like 466 00:20:10,400 --> 00:20:12,520 Speaker 1: your porodge or your cereals or something in the morning 467 00:20:12,520 --> 00:20:15,320 Speaker 1: that is heavy carbohydrate base, consider mixing through a little 468 00:20:15,320 --> 00:20:17,800 Speaker 1: bit of way protein powder. And if you haven't listened 469 00:20:17,840 --> 00:20:19,560 Speaker 1: to the body before, Susie and I have a wonderful 470 00:20:19,640 --> 00:20:22,400 Speaker 1: range designed by dietitians. We've got a women's health hormone 471 00:20:22,400 --> 00:20:24,920 Speaker 1: blend and we've also got a pre and probotic digestive 472 00:20:24,920 --> 00:20:27,400 Speaker 1: blend which is fabulous as well. So that very very 473 00:20:27,400 --> 00:20:30,000 Speaker 1: minimal sugar and carbohydrate, but will bulk it out with protein. 474 00:20:30,040 --> 00:20:32,639 Speaker 1: And we know that more protein better glucose control. So 475 00:20:32,720 --> 00:20:35,439 Speaker 1: it adds a lovely sweetness into your meal. It boosts 476 00:20:35,480 --> 00:20:37,840 Speaker 1: the protein. It's better for metabolic health, and it's far 477 00:20:37,880 --> 00:20:40,800 Speaker 1: better for glucose control as well. Rather than adding added 478 00:20:40,840 --> 00:20:43,320 Speaker 1: sugars such as some sort of cereubl some sort of 479 00:20:43,359 --> 00:20:45,760 Speaker 1: honey or brown sugar into your porodge or into your 480 00:20:45,800 --> 00:20:48,280 Speaker 1: cereal in the morning, a good sprinkle of protein powder 481 00:20:48,400 --> 00:20:50,920 Speaker 1: will give you more benefits, far more benefits than using 482 00:20:50,960 --> 00:20:54,280 Speaker 1: something like an actual sugar. Wonderful, all right, to see 483 00:20:54,320 --> 00:20:57,200 Speaker 1: onto our next section is our supermarket product of the wick. 484 00:20:57,320 --> 00:20:58,280 Speaker 2: And I was. 485 00:20:58,640 --> 00:21:00,639 Speaker 1: Browsing through some soups just to see what was on 486 00:21:00,640 --> 00:21:03,320 Speaker 1: the market, and I came across this range of diaries 487 00:21:03,440 --> 00:21:06,240 Speaker 1: cold soups, which I found quite interesting. So I'm not 488 00:21:06,280 --> 00:21:08,720 Speaker 1: gonna try and pronounce it because I'll embarrass myself. But 489 00:21:08,920 --> 00:21:10,800 Speaker 1: we know what the you know the terms of cold 490 00:21:10,800 --> 00:21:14,280 Speaker 1: soupers guess budge cold soup. So this one I found 491 00:21:14,400 --> 00:21:16,400 Speaker 1: is the diaries. I'm just gonna keep saying cold soup 492 00:21:16,440 --> 00:21:19,640 Speaker 1: because that's her role. It's a creamy beetroot one, and 493 00:21:19,720 --> 00:21:21,919 Speaker 1: I was quite shocked at the amount of vegetables in it, 494 00:21:22,000 --> 00:21:23,840 Speaker 1: Like I was quite surprised. So on the label it 495 00:21:23,880 --> 00:21:26,520 Speaker 1: says three and a half serves of veggies per per 496 00:21:26,520 --> 00:21:29,639 Speaker 1: little soup, so retails it colds for four dollars eighty five. 497 00:21:30,000 --> 00:21:33,159 Speaker 1: So I wouldn't say that it was necessarily budget friendly, 498 00:21:33,200 --> 00:21:35,040 Speaker 1: but it does, you know, it does serve a purpose, 499 00:21:35,040 --> 00:21:37,080 Speaker 1: and we all know that we love bee troop, particularly 500 00:21:37,320 --> 00:21:39,240 Speaker 1: to Zi always you know, goes on about beetroot for 501 00:21:39,359 --> 00:21:41,960 Speaker 1: a you know, heart perspective. It's really important and also 502 00:21:41,960 --> 00:21:44,760 Speaker 1: to help reduce some fluid as well. So what have 503 00:21:44,760 --> 00:21:47,080 Speaker 1: we got ingredient wise, It's got fifty five percent beetroot, 504 00:21:47,119 --> 00:21:49,719 Speaker 1: which is really strong, followed by a tomato followed by 505 00:21:49,760 --> 00:21:51,320 Speaker 1: sour cream, so it's not dairy free. 506 00:21:51,359 --> 00:21:52,320 Speaker 2: It does have milk in there. 507 00:21:52,640 --> 00:21:54,520 Speaker 1: It's got a little bit of extra bee troot juice 508 00:21:54,520 --> 00:21:58,000 Speaker 1: at three percent, some spices onion, garlic, lemon juice, sugar 509 00:21:58,040 --> 00:22:00,800 Speaker 1: and salt, so we're very very clean in gredient list. 510 00:22:01,200 --> 00:22:04,160 Speaker 1: And then nutritionally, let's just pull up this very very 511 00:22:04,200 --> 00:22:07,639 Speaker 1: tiny nutrition panel per serving, so one comes in a bottle, 512 00:22:07,720 --> 00:22:10,040 Speaker 1: not a little pot. It's a bottle because you obviously 513 00:22:10,119 --> 00:22:11,560 Speaker 1: it's like a drink, you kind of just under the 514 00:22:11,560 --> 00:22:14,240 Speaker 1: lid and drink it cold. It's a cold soup per serving, 515 00:22:14,280 --> 00:22:16,280 Speaker 1: which is three fifty mil so it's the whole bottle 516 00:22:16,920 --> 00:22:19,520 Speaker 1: is roughly eight hundred and sixty kilodells, which is about 517 00:22:19,520 --> 00:22:22,680 Speaker 1: two hundred calories, three point five grams of protein, eight 518 00:22:22,680 --> 00:22:24,639 Speaker 1: point seven grams of fat. I think the majority of 519 00:22:24,680 --> 00:22:27,960 Speaker 1: that's coming from the sour cream. Twenty six grams of carbohydrates, 520 00:22:27,960 --> 00:22:30,040 Speaker 1: so it's still a good mix of carbohydrate. Twenty six 521 00:22:30,080 --> 00:22:32,359 Speaker 1: grams of sugars. A lot of that is because of 522 00:22:32,480 --> 00:22:35,040 Speaker 1: you know, the beech Troop blend. Vegetables and fruits do 523 00:22:35,240 --> 00:22:38,000 Speaker 1: have some added sugars, not added sugar, sorry, naturally occurring 524 00:22:38,000 --> 00:22:40,760 Speaker 1: sugars in there. So that's okay, whopping four point nine 525 00:22:40,840 --> 00:22:43,040 Speaker 1: grams of dietary fiber, which is pretty epic for a 526 00:22:43,040 --> 00:22:45,760 Speaker 1: bottle of soup, and sodium is very high, nine hundred 527 00:22:45,760 --> 00:22:47,879 Speaker 1: and seventeen milligrams of sodium, so quite high. So you 528 00:22:47,880 --> 00:22:50,080 Speaker 1: wouldn't want to do these two regularly, but a really 529 00:22:50,160 --> 00:22:52,399 Speaker 1: awesome addition just to get a really nice blend of 530 00:22:52,440 --> 00:22:55,040 Speaker 1: extra you know, vegies and soups in I would see 531 00:22:55,040 --> 00:22:57,760 Speaker 1: this more as a good wholesome snack, susy, You would 532 00:22:57,800 --> 00:22:59,920 Speaker 1: absolutely need to build it out if you're using it 533 00:23:00,080 --> 00:23:02,040 Speaker 1: as a meal. Two hundred calories is far too low. 534 00:23:02,080 --> 00:23:04,520 Speaker 1: The protein's too low as well. You could absolutely add 535 00:23:04,560 --> 00:23:06,520 Speaker 1: other things into this to make it a meal. You 536 00:23:06,520 --> 00:23:08,120 Speaker 1: could do it with a side salad and a couple 537 00:23:08,119 --> 00:23:10,439 Speaker 1: of slices of protein bread. But I think this is 538 00:23:10,480 --> 00:23:13,760 Speaker 1: a really nice little kind of snack to go in 539 00:23:13,880 --> 00:23:16,399 Speaker 1: between your meals, particularly as it is a cold suit 540 00:23:16,440 --> 00:23:19,480 Speaker 1: more so on like a hot summer's day or something 541 00:23:19,520 --> 00:23:21,760 Speaker 1: like that, or if you're rushing between appointments, or if 542 00:23:21,800 --> 00:23:24,240 Speaker 1: you just need something before you get to a lunch 543 00:23:24,320 --> 00:23:26,400 Speaker 1: Breaklet say you're coming out of a meeting going into 544 00:23:26,400 --> 00:23:26,880 Speaker 1: another meeting. 545 00:23:26,880 --> 00:23:28,200 Speaker 2: You've only got five or ten minutes. 546 00:23:28,240 --> 00:23:29,760 Speaker 1: You don't have enough time to sit down for a 547 00:23:29,760 --> 00:23:31,920 Speaker 1: proper lunch, but you just need something to tie you over. 548 00:23:32,240 --> 00:23:34,000 Speaker 1: This is an awesome way just to get in that 549 00:23:34,040 --> 00:23:36,760 Speaker 1: little extra hit of vegguice or salad throughout the day. 550 00:23:37,040 --> 00:23:37,800 Speaker 2: Yeah, what do you think? 551 00:23:38,400 --> 00:23:39,159 Speaker 4: I think? Oh? 552 00:23:39,240 --> 00:23:41,239 Speaker 3: I love this one because it's beech true and as 553 00:23:41,280 --> 00:23:43,280 Speaker 3: we know, it's really hard to get Beetroe based products 554 00:23:43,280 --> 00:23:45,600 Speaker 3: in supermarket and for my clients with high blood pressure 555 00:23:45,600 --> 00:23:47,280 Speaker 3: and always keen for that, and I think it's more 556 00:23:47,320 --> 00:23:49,920 Speaker 3: than fifty percent beet root. I think for me it's 557 00:23:49,960 --> 00:23:52,800 Speaker 3: two serves like that bottles two hundred calories. 558 00:23:52,800 --> 00:23:53,919 Speaker 4: It's not insignificant. 559 00:23:53,960 --> 00:23:56,600 Speaker 3: Now I'm not looking at the sugars worried about it 560 00:23:56,680 --> 00:23:59,280 Speaker 3: because it's more naturally occurring, but it is not light 561 00:23:59,480 --> 00:24:01,640 Speaker 3: it think if you get a number of the soups 562 00:24:01,680 --> 00:24:03,879 Speaker 3: out there in the Tetra packs, which will review some 563 00:24:04,000 --> 00:24:07,679 Speaker 3: in the coming weeks, there's certainly much lower calorie load options. 564 00:24:07,760 --> 00:24:11,679 Speaker 3: So I would use it as two serves, particularly for 565 00:24:11,760 --> 00:24:14,600 Speaker 3: clients who were looking to get more beat troop into 566 00:24:14,680 --> 00:24:17,960 Speaker 3: their diet. In general, I think it's kind of you know, 567 00:24:18,000 --> 00:24:20,399 Speaker 3: I like this brand, but I'm a bit like who's 568 00:24:20,440 --> 00:24:23,080 Speaker 3: it targeted at, really, because I'm not sure. In Australia 569 00:24:23,080 --> 00:24:26,920 Speaker 3: we're fully committed to cold soup, so I'm a bit 570 00:24:26,960 --> 00:24:29,520 Speaker 3: torn with it in terms of where it fits. But 571 00:24:29,760 --> 00:24:32,239 Speaker 3: if you like it and need more beat troops, you've 572 00:24:32,240 --> 00:24:35,600 Speaker 3: got high blood pressure, etc. Or traveling and want a 573 00:24:35,600 --> 00:24:37,680 Speaker 3: bit of a veggie hit, you know, it's similar I 574 00:24:37,720 --> 00:24:40,359 Speaker 3: guess to a veggie juice and you like it, go 575 00:24:40,480 --> 00:24:42,879 Speaker 3: for it. I think the thing about products like this 576 00:24:42,960 --> 00:24:45,720 Speaker 3: in supermarket is that they don't often unfortunately survive because 577 00:24:45,720 --> 00:24:48,399 Speaker 3: it's so boutique and also not inexpensive, like it's. 578 00:24:48,280 --> 00:24:49,320 Speaker 4: Five dollars to serve. 579 00:24:50,000 --> 00:24:52,000 Speaker 3: But I just thought it was a really interesting one 580 00:24:52,000 --> 00:24:54,639 Speaker 3: and I had seen them, and the nutritionals are pretty clean. 581 00:24:54,720 --> 00:24:56,320 Speaker 3: So certainly, if you like it and it's a way 582 00:24:56,320 --> 00:24:58,119 Speaker 3: for you to get more vegetables over a couple of. 583 00:24:58,200 --> 00:25:01,000 Speaker 4: Days at work, go for it. There's nothing overly wrong 584 00:25:01,040 --> 00:25:01,239 Speaker 4: with it. 585 00:25:01,240 --> 00:25:04,520 Speaker 3: It's high in fiber, the ingredient list is incredibly clean, 586 00:25:04,560 --> 00:25:06,320 Speaker 3: and you may get some benefit from the beach troops. 587 00:25:06,320 --> 00:25:08,400 Speaker 4: So yeah, I sort of just thought it was more 588 00:25:08,480 --> 00:25:09,800 Speaker 4: interesting than anything else. 589 00:25:10,840 --> 00:25:13,240 Speaker 1: Absolutely, and then moving on to the listener question of 590 00:25:13,280 --> 00:25:16,320 Speaker 1: the week, Susie, we've got something to do with chocolate 591 00:25:16,440 --> 00:25:17,960 Speaker 1: nut spread. So, coming off the back of Easter, I 592 00:25:17,960 --> 00:25:21,120 Speaker 1: think chocolate's on the mind of everybody. How healthy are those, 593 00:25:21,240 --> 00:25:24,199 Speaker 1: you know, alternative chocolate nutspread, So certainly you know the 594 00:25:24,359 --> 00:25:26,639 Speaker 1: likes of Natala. It's not great, like we all know that, 595 00:25:26,680 --> 00:25:28,560 Speaker 1: Like you're putting chocolate on toast, We're not going to 596 00:25:28,600 --> 00:25:29,320 Speaker 1: sugarcoat it. 597 00:25:29,600 --> 00:25:30,840 Speaker 2: No pun intended, Susie. 598 00:25:31,040 --> 00:25:33,439 Speaker 1: But some of the other alternative options on the market, 599 00:25:33,480 --> 00:25:34,400 Speaker 1: some of them are promoted. 600 00:25:34,440 --> 00:25:35,640 Speaker 2: You know, there's a big organic one. 601 00:25:35,720 --> 00:25:37,760 Speaker 1: One of my friends and bless her, she really prides 602 00:25:37,760 --> 00:25:40,720 Speaker 1: herself on making really nice, utritually balanced choices for her kids, 603 00:25:40,760 --> 00:25:42,359 Speaker 1: and she does a wonderful job at that. But she 604 00:25:42,440 --> 00:25:44,480 Speaker 1: was telling me about this am I allowed to name 605 00:25:44,520 --> 00:25:45,080 Speaker 1: the brand name? 606 00:25:45,240 --> 00:25:47,000 Speaker 2: Was that bad? No, I think you can. 607 00:25:47,080 --> 00:25:48,880 Speaker 4: I think that I think you can. Yeah, I think 608 00:25:49,280 --> 00:25:51,639 Speaker 4: you can. People they're right through the supermarket. 609 00:25:51,920 --> 00:25:52,320 Speaker 2: Yeah. 610 00:25:52,359 --> 00:25:55,200 Speaker 1: So she was telling me about the Pana Chocolate organic 611 00:25:55,280 --> 00:25:57,360 Speaker 1: chocolate hazel up spread and she's like, that's the only 612 00:25:57,400 --> 00:25:58,679 Speaker 1: one I buy for the boys. They have it on 613 00:25:58,720 --> 00:26:01,440 Speaker 1: toast each morning. I'm so proud, Like it's really expensive, 614 00:26:01,480 --> 00:26:03,680 Speaker 1: but you know, it's so much better. And I looked 615 00:26:03,720 --> 00:26:05,720 Speaker 1: it up the ingredients and I was like, like hebe like, 616 00:26:06,560 --> 00:26:10,199 Speaker 1: it's not that much better. Like to review these ingredients together, 617 00:26:10,640 --> 00:26:12,399 Speaker 1: and it really hoped open her eyes to kind of 618 00:26:12,400 --> 00:26:14,960 Speaker 1: see like it just is chocolate on toast, Like that's 619 00:26:14,960 --> 00:26:16,280 Speaker 1: what it is. Like we can dress it up in 620 00:26:16,320 --> 00:26:18,919 Speaker 1: all sorts of organic and use better quality ingredients. But 621 00:26:18,920 --> 00:26:20,520 Speaker 1: at the end of the day, you're still putting chocolate 622 00:26:20,600 --> 00:26:23,080 Speaker 1: on toast. So I mean, obviously we're not saying that 623 00:26:23,119 --> 00:26:25,800 Speaker 1: anything like no tailor is healthy. It contains vegetable oil, 624 00:26:25,920 --> 00:26:29,119 Speaker 1: palm oil. Sugar is the first ingredient. It's not fabulous. 625 00:26:29,200 --> 00:26:31,040 Speaker 1: But even when we look at some of the organic 626 00:26:31,119 --> 00:26:33,600 Speaker 1: hazel nuts spreads on the market, we just need to 627 00:26:33,600 --> 00:26:35,920 Speaker 1: be really clear, like A they're nine dollars for a 628 00:26:36,119 --> 00:26:39,720 Speaker 1: small type. They're not inexpensive by any means. And B 629 00:26:39,920 --> 00:26:42,159 Speaker 1: the toppy ingredient when you look at the panor organic 630 00:26:42,160 --> 00:26:44,800 Speaker 1: one is sugar. Like the top ingredient is sugar. So 631 00:26:44,840 --> 00:26:47,920 Speaker 1: we are still putting chocolate on toast. There's no way 632 00:26:47,960 --> 00:26:49,919 Speaker 1: around that. There's no way to sugarcoat it. We are 633 00:26:49,920 --> 00:26:52,119 Speaker 1: putting chocolate on toasts. I don't care how expensive it is, 634 00:26:52,160 --> 00:26:54,520 Speaker 1: how organic it is, how clean the ingredient list is. 635 00:26:54,760 --> 00:26:57,199 Speaker 1: From an ingredient perspective, one hundred percent, it's better than 636 00:26:57,200 --> 00:26:59,480 Speaker 1: the Tella one hundred percent. It's also gluten frick so 637 00:26:59,520 --> 00:27:01,240 Speaker 1: if that's something that you need, it might be an 638 00:27:01,280 --> 00:27:05,040 Speaker 1: option for you. But we can't. We can't sugarcoat this 639 00:27:05,080 --> 00:27:08,160 Speaker 1: in any other way. It's chocolate on toast's sugar. It's 640 00:27:08,240 --> 00:27:10,520 Speaker 1: roasted hazel arts. It's got some sunflat oil and some 641 00:27:10,600 --> 00:27:13,399 Speaker 1: CaCO powder in there. It's still chocolate on toast. It's 642 00:27:13,400 --> 00:27:16,400 Speaker 1: a healthier, cleaner version of it, but per serving, which 643 00:27:16,440 --> 00:27:19,720 Speaker 1: is only fifteen grands, and I can promise you every 644 00:27:19,760 --> 00:27:21,920 Speaker 1: adult and child will put more than fifteen grams of 645 00:27:21,960 --> 00:27:23,880 Speaker 1: this chocolate hazel not spread on their toast. I can 646 00:27:23,960 --> 00:27:26,480 Speaker 1: promise you that there's eight grams of sugar in just 647 00:27:26,560 --> 00:27:29,320 Speaker 1: fifteen grams, so most people would be using two to 648 00:27:29,400 --> 00:27:31,720 Speaker 1: three times that amount. So you're talking upwards of twenty 649 00:27:31,720 --> 00:27:34,000 Speaker 1: grams of sugar just in the one slice of toast. 650 00:27:34,040 --> 00:27:36,800 Speaker 1: So it is a healthier version of Natella, but it 651 00:27:36,840 --> 00:27:39,160 Speaker 1: is still a chocolate spread on toast. So that, plain 652 00:27:39,200 --> 00:27:42,040 Speaker 1: and simple is my response to that listener question. Not 653 00:27:42,080 --> 00:27:43,760 Speaker 1: that you can't have it, but you just need to 654 00:27:43,760 --> 00:27:45,320 Speaker 1: be very clear. It is certainly not something that I 655 00:27:45,320 --> 00:27:47,440 Speaker 1: would be giving my children every day. It is very 656 00:27:47,520 --> 00:27:51,040 Speaker 1: much a occasional type food because when you're putting something 657 00:27:51,080 --> 00:27:53,760 Speaker 1: like that on toast, you've just got a heavy carbohydrate load, 658 00:27:53,800 --> 00:27:56,360 Speaker 1: which for children is perfectly okay, but guess what, they're 659 00:27:56,359 --> 00:27:57,920 Speaker 1: going to be hungry in an hour or two because 660 00:27:57,960 --> 00:28:00,640 Speaker 1: there's no sustenance there, there's no real but there, there's 661 00:28:00,680 --> 00:28:02,840 Speaker 1: no real protein there, there's no real healthy va'ts there 662 00:28:02,880 --> 00:28:05,800 Speaker 1: to tie them over properly until the next meal. So 663 00:28:05,880 --> 00:28:08,159 Speaker 1: I would really be aiming for a little bit more 664 00:28:08,160 --> 00:28:10,320 Speaker 1: of a balanced breakfast, particularly if the kids you're a 665 00:28:10,320 --> 00:28:12,560 Speaker 1: bit older, to tie them through to the next meal 666 00:28:12,640 --> 00:28:14,679 Speaker 1: or morning tea time a couple of hours away. 667 00:28:15,320 --> 00:28:15,960 Speaker 4: I agree. 668 00:28:16,000 --> 00:28:18,760 Speaker 3: I find they're just so easily over consumed, the same 669 00:28:18,800 --> 00:28:23,000 Speaker 3: as all nuts spreads, because I have the common belief 670 00:28:23,040 --> 00:28:26,880 Speaker 3: from clients that it's protein and it's not it's fat. 671 00:28:27,000 --> 00:28:29,960 Speaker 4: So nuts do contain some protein, but there's a far 672 00:28:30,040 --> 00:28:31,280 Speaker 4: higher proportion of fat. 673 00:28:31,320 --> 00:28:33,560 Speaker 3: And the fat tie particularly in some of those more 674 00:28:33,600 --> 00:28:37,520 Speaker 3: boutique spreads that are more expensive, can be positive. But 675 00:28:37,600 --> 00:28:39,440 Speaker 3: I just find people eat way too much, like at 676 00:28:39,480 --> 00:28:41,840 Speaker 3: most to serve as a tea spoon or two, and 677 00:28:41,920 --> 00:28:44,560 Speaker 3: keep in mind that a tablespoon or a small tablespoon's 678 00:28:44,600 --> 00:28:46,000 Speaker 3: got over one hundred calories. 679 00:28:46,040 --> 00:28:49,040 Speaker 4: Like they're huge. They can completely derail the diet. You know. 680 00:28:49,040 --> 00:28:51,719 Speaker 3: I've certainly had the situation where my clients will reward 681 00:28:51,760 --> 00:28:53,760 Speaker 3: themselves with spoons of nuts spread at the end of 682 00:28:53,800 --> 00:28:55,400 Speaker 3: the day, and I'm like get rid of it, because 683 00:28:55,440 --> 00:28:57,240 Speaker 3: if that is how you're eating it, it's just way 684 00:28:57,320 --> 00:29:00,640 Speaker 3: over consumed. If you you can have a very thin 685 00:29:00,840 --> 00:29:03,920 Speaker 3: spread on a slice of protein toast with half a banana, 686 00:29:04,080 --> 00:29:07,720 Speaker 3: sure acting as the fat, similar to avocado or a spread, 687 00:29:07,960 --> 00:29:10,520 Speaker 3: but it's certainly not protein and those volumes are just 688 00:29:10,600 --> 00:29:12,200 Speaker 3: way too high for the average person. 689 00:29:12,600 --> 00:29:13,400 Speaker 4: I'd say in. 690 00:29:13,280 --> 00:29:15,200 Speaker 3: Some cases there are a great energy rich food for 691 00:29:15,200 --> 00:29:17,600 Speaker 3: those who need to gain weight or teenage boys, but 692 00:29:17,760 --> 00:29:20,200 Speaker 3: certainly not something that I would refer to regularly. I 693 00:29:20,280 --> 00:29:23,200 Speaker 3: just find this so easily over consumed under the belief 694 00:29:23,280 --> 00:29:26,680 Speaker 3: or pretense of their protein, and unfortunately they are fat 695 00:29:26,880 --> 00:29:28,840 Speaker 3: and easy to get way too much of it. 696 00:29:29,520 --> 00:29:33,320 Speaker 1: Absolutely all right, that's our opinion here on the nutrition gap. So, Susie, 697 00:29:33,320 --> 00:29:35,160 Speaker 1: that brings us to the end of another episode. We 698 00:29:35,200 --> 00:29:38,040 Speaker 1: would love that if you checked out our design by 699 00:29:38,120 --> 00:29:40,760 Speaker 1: Dietitian range, which is just designed by dietitians dot com. 700 00:29:40,760 --> 00:29:44,720 Speaker 1: You will see our wonderful, scientifically designed formulated protein powder 701 00:29:44,800 --> 00:29:46,880 Speaker 1: range there and soon to come to the market we 702 00:29:46,920 --> 00:29:49,200 Speaker 1: really hope will be our brand new hot chocolate ranges. 703 00:29:49,240 --> 00:29:51,120 Speaker 1: Susan and I are working very hard on a sleep 704 00:29:51,200 --> 00:29:53,880 Speaker 1: range of hot chocolate and a beauty range of hot chocolate, 705 00:29:53,960 --> 00:29:56,760 Speaker 1: of course with evidence based ingredients in there as well, 706 00:29:56,800 --> 00:29:58,640 Speaker 1: so we're very very excited to bring that to market. 707 00:29:58,800 --> 00:30:01,400 Speaker 1: We are desperately hoping that ready by winter, but we're 708 00:30:01,440 --> 00:30:03,520 Speaker 1: still working hard on the formulation of that. 709 00:30:03,600 --> 00:30:04,520 Speaker 4: It has to be delicious. 710 00:30:04,560 --> 00:30:07,000 Speaker 1: Susie and I take great pleasure in our food being 711 00:30:07,040 --> 00:30:09,920 Speaker 1: absolutely delicious, so we're still working hard on that formulation, but. 712 00:30:09,880 --> 00:30:11,640 Speaker 2: We hope it will come to you guys very soon. 713 00:30:11,680 --> 00:30:13,800 Speaker 1: But we thank you for listening and we're very grateful 714 00:30:13,800 --> 00:30:15,800 Speaker 1: for your support, and please don't forget to tell all 715 00:30:15,800 --> 00:30:17,640 Speaker 1: of your friends and family about us so we can 716 00:30:17,960 --> 00:30:21,040 Speaker 1: help spread the word on good quality, evidence based nutrition. 717 00:30:21,280 --> 00:30:23,080 Speaker 2: Thanks for listening, Have a great week.