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