1 00:00:00,360 --> 00:00:02,600 Speaker 1: It's the first thing you do each morning, switch on 2 00:00:02,640 --> 00:00:04,480 Speaker 1: the kettle or do you hotfoot it down to your 3 00:00:04,480 --> 00:00:08,160 Speaker 1: local coffee shop for your daily caffe hit. Well, you're 4 00:00:08,160 --> 00:00:11,120 Speaker 1: not alone and many of us Susie and myself included 5 00:00:11,360 --> 00:00:13,840 Speaker 1: count own morning coffee as one of the highlights of 6 00:00:13,840 --> 00:00:17,040 Speaker 1: our day. But today on the Nutrition Couch, we take 7 00:00:17,079 --> 00:00:20,280 Speaker 1: a closer look at some new research which questions whether 8 00:00:20,440 --> 00:00:23,080 Speaker 1: the first coffee of the morning should actually be delayed, 9 00:00:23,239 --> 00:00:25,960 Speaker 1: even just a little. Hi. I'm Leanne Laud and I'm 10 00:00:25,960 --> 00:00:28,440 Speaker 1: Citney Burrow, and every week we bring you the Nutrition 11 00:00:28,560 --> 00:00:31,680 Speaker 1: Couch Podcast, a bio weekly podcast that keeps you up 12 00:00:31,680 --> 00:00:33,640 Speaker 1: to date with everything that you need to know in 13 00:00:33,680 --> 00:00:37,160 Speaker 1: the world of nutrition, as well as all things caffeine. Today, 14 00:00:37,280 --> 00:00:40,760 Speaker 1: Susie and I discuss Easter holidays and Easter treats, and 15 00:00:40,800 --> 00:00:43,240 Speaker 1: the easiest way to keep your chocolate and hot Cross 16 00:00:43,280 --> 00:00:46,360 Speaker 1: pump intake under wraps. And our listener question is all 17 00:00:46,440 --> 00:00:50,360 Speaker 1: about nuts, but more specifically are some nuts better than others? 18 00:00:51,120 --> 00:00:53,400 Speaker 1: So to kick us off today, Susie, we are talking 19 00:00:53,520 --> 00:00:56,200 Speaker 1: about our morning coffee. And it's no secret that you 20 00:00:56,240 --> 00:00:58,680 Speaker 1: and I both are coffee lovers. When we meet up, 21 00:00:58,680 --> 00:01:00,600 Speaker 1: we often will go for a nice more walk, You 22 00:01:00,640 --> 00:01:02,720 Speaker 1: get a last day, I get a cappuccino, and then 23 00:01:02,760 --> 00:01:04,840 Speaker 1: we keep going in our morning walk. So I definitely 24 00:01:04,840 --> 00:01:07,720 Speaker 1: not here advocating for cutting out coffee. But there was 25 00:01:07,720 --> 00:01:09,960 Speaker 1: a little bit of an interesting article that just talked 26 00:01:09,959 --> 00:01:13,440 Speaker 1: about the effects of cortisol and potentially even just delaying 27 00:01:13,480 --> 00:01:16,039 Speaker 1: your morning coffee of the morning might pass over to 28 00:01:16,080 --> 00:01:18,000 Speaker 1: you and you can take our listeners through this article 29 00:01:18,040 --> 00:01:18,440 Speaker 1: this morning. 30 00:01:18,600 --> 00:01:20,840 Speaker 2: Well, it was a headline that just grabbed my attention 31 00:01:21,000 --> 00:01:23,960 Speaker 2: because it referred to how delaying the first coffee of 32 00:01:24,000 --> 00:01:27,880 Speaker 2: the day may actually benefits sleep in general. It just 33 00:01:27,920 --> 00:01:30,120 Speaker 2: tricked my interest because i'd heard this previously, and I 34 00:01:30,160 --> 00:01:32,640 Speaker 2: actually hadn't heard it discussed in terms of science before. 35 00:01:32,680 --> 00:01:35,560 Speaker 2: And I think it was Michael Moseley in one of 36 00:01:35,600 --> 00:01:39,120 Speaker 2: his podcasts, had mentioned that he tries to delay his 37 00:01:39,280 --> 00:01:43,680 Speaker 2: morning caffeine hit until mid morning, so so at about ten am. 38 00:01:44,040 --> 00:01:47,920 Speaker 2: Because his argument is metabolically, our cortisole levels are highest 39 00:01:48,040 --> 00:01:51,160 Speaker 2: between say six at about nine am each day, so 40 00:01:51,280 --> 00:01:53,840 Speaker 2: cortisole is the stress of hormone. It's sort of about 41 00:01:53,960 --> 00:01:56,440 Speaker 2: energy giving hormone, and it makes sense and that it 42 00:01:56,480 --> 00:01:58,440 Speaker 2: sort of peaks in that morning time when we're getting 43 00:01:58,480 --> 00:02:00,840 Speaker 2: up and at them, and then it's sort of reduces 44 00:02:00,880 --> 00:02:02,240 Speaker 2: in the day, which is soon as why we can 45 00:02:02,280 --> 00:02:06,000 Speaker 2: feel a bit tired and sleepy in the afternoon. The 46 00:02:06,200 --> 00:02:09,240 Speaker 2: issue with quartersole is that particularly high levels over time 47 00:02:09,280 --> 00:02:14,120 Speaker 2: are associated with retaining weight, but also just knowing that 48 00:02:14,240 --> 00:02:16,920 Speaker 2: it depletes during the day, it's again sort of a 49 00:02:16,919 --> 00:02:18,840 Speaker 2: reason we might not have out the most energy in 50 00:02:18,840 --> 00:02:21,480 Speaker 2: that morning. So his argument was that if you get 51 00:02:21,560 --> 00:02:24,359 Speaker 2: up straight away you say, you know, really early seven am, 52 00:02:24,680 --> 00:02:27,040 Speaker 2: grab a double shot last a, not only are you 53 00:02:27,080 --> 00:02:30,200 Speaker 2: getting the natural peak of your quartersole, which should be 54 00:02:30,200 --> 00:02:33,880 Speaker 2: making you actually feel quite alert anyway, but you're also 55 00:02:34,120 --> 00:02:37,000 Speaker 2: programming the brain to be looking for that external hit 56 00:02:37,560 --> 00:02:40,560 Speaker 2: rather than perhaps writing off your natural energy cycles and 57 00:02:40,600 --> 00:02:43,160 Speaker 2: really going with those. So his argument is you better 58 00:02:43,160 --> 00:02:45,160 Speaker 2: to have the coffee at about ten am, which would 59 00:02:45,160 --> 00:02:47,440 Speaker 2: be where your natural corterzole reduces, and that's going to 60 00:02:47,480 --> 00:02:49,480 Speaker 2: keep you propped up till lunchtime. Because of course, the 61 00:02:49,480 --> 00:02:51,600 Speaker 2: other thing that we're always trying to regulate is blood 62 00:02:51,600 --> 00:02:54,520 Speaker 2: glucose control, and blood glucose will also be elevated after 63 00:02:54,880 --> 00:02:57,160 Speaker 2: a coffee. So I just thought it was a really 64 00:02:57,240 --> 00:02:59,960 Speaker 2: interesting chat you know, the link between caffeine or coffee 65 00:03:00,040 --> 00:03:02,800 Speaker 2: intake later in the day and sleep is well documented. 66 00:03:02,840 --> 00:03:05,639 Speaker 2: We know that for those particularly who are caffeine sensitive, 67 00:03:06,080 --> 00:03:07,880 Speaker 2: you know, they if they have a coffee after certain 68 00:03:07,919 --> 00:03:10,120 Speaker 2: periods of time, it may impact sleep. And I have 69 00:03:10,160 --> 00:03:12,840 Speaker 2: to be honestly, and everyone's quite different. You know, myself, 70 00:03:12,840 --> 00:03:14,720 Speaker 2: I can have a latte before but it doesn't tend 71 00:03:14,760 --> 00:03:16,960 Speaker 2: to affect my sleep so much. On the other hand, 72 00:03:16,960 --> 00:03:19,160 Speaker 2: if I have a diet coke, which we have sometimes 73 00:03:19,160 --> 00:03:20,799 Speaker 2: on those days we just need that kind of hit, 74 00:03:21,040 --> 00:03:23,960 Speaker 2: that always disturbs my sleep when that's actually got less caffeine, 75 00:03:23,960 --> 00:03:26,200 Speaker 2: So that's obviously something to do with the preservatives in it. 76 00:03:26,240 --> 00:03:28,960 Speaker 2: So everyone's very different in this space. But yeah, I 77 00:03:29,000 --> 00:03:32,200 Speaker 2: just thought it was a reasonable discussion because certainly for 78 00:03:32,320 --> 00:03:36,000 Speaker 2: those who don't have issues with cortisol, don't have issues 79 00:03:36,240 --> 00:03:38,720 Speaker 2: in terms of difficulty losing weight, and who have what 80 00:03:38,720 --> 00:03:41,040 Speaker 2: I would describe in my classic one coffee a day 81 00:03:41,080 --> 00:03:43,680 Speaker 2: pe person people, you know, they get up and they 82 00:03:43,680 --> 00:03:45,119 Speaker 2: have a latte and off they go for the rest 83 00:03:45,120 --> 00:03:47,440 Speaker 2: of the day. I don't think it's particularly relevant. But 84 00:03:47,720 --> 00:03:50,720 Speaker 2: who I do think it's relevant for is a number 85 00:03:50,720 --> 00:03:53,160 Speaker 2: of us who ride off cafe in the entire morning 86 00:03:53,200 --> 00:03:56,240 Speaker 2: because we're tired. So, for example, if this sounds familiar, 87 00:03:56,560 --> 00:03:57,840 Speaker 2: you get up in the morning and the first thing 88 00:03:57,920 --> 00:04:00,440 Speaker 2: you do is put the coffee machine on or even 89 00:04:00,440 --> 00:04:03,160 Speaker 2: make an instant and before eight o'clock in the morning, 90 00:04:03,160 --> 00:04:05,440 Speaker 2: you've had a couple or even a couple of double shots, 91 00:04:05,800 --> 00:04:08,080 Speaker 2: and then you're having another one mid morning. And for 92 00:04:08,200 --> 00:04:10,520 Speaker 2: those people, I would argue it possibly is better to 93 00:04:10,600 --> 00:04:13,360 Speaker 2: try at a bit of an experiment with riding out 94 00:04:13,360 --> 00:04:15,920 Speaker 2: your caffeine intake and actually trying to reduce it through 95 00:04:15,960 --> 00:04:19,240 Speaker 2: that morning, because the argument is land that you're constantly 96 00:04:19,320 --> 00:04:22,679 Speaker 2: sort of overstimulating yourself rather than trying to naturally regulate 97 00:04:22,720 --> 00:04:26,359 Speaker 2: your energy with you know, hydration for example, because of 98 00:04:26,360 --> 00:04:28,760 Speaker 2: course dehydration is going to make you feel tired, and 99 00:04:28,800 --> 00:04:30,960 Speaker 2: many of us will grab a quick coffee rather than 100 00:04:30,960 --> 00:04:33,640 Speaker 2: perhaps just drink some water, and then often we're not 101 00:04:33,720 --> 00:04:36,320 Speaker 2: eating a well balanced breakfast. So I certainly have a 102 00:04:36,400 --> 00:04:39,200 Speaker 2: number of clients who have two coffees all the time 103 00:04:39,320 --> 00:04:42,120 Speaker 2: over a decent balance breakfast. And if you're really trying 104 00:04:42,120 --> 00:04:44,880 Speaker 2: to get back in control of your energy cycles and 105 00:04:44,920 --> 00:04:47,560 Speaker 2: not have those peaks and highs through and drops through 106 00:04:47,560 --> 00:04:50,080 Speaker 2: the day where you're constantly looking for a hit of energy, 107 00:04:50,760 --> 00:04:52,640 Speaker 2: you know, it makes sense perhaps to space it out. 108 00:04:52,680 --> 00:04:54,640 Speaker 2: And if I think of myself, I probably have a 109 00:04:54,680 --> 00:04:57,400 Speaker 2: coffee within two hours of waking. I sort of get up, 110 00:04:57,520 --> 00:04:59,239 Speaker 2: do a few bits and pieces, and then take myself 111 00:04:59,240 --> 00:05:01,200 Speaker 2: down to the coffee shop. But I am a one 112 00:05:01,200 --> 00:05:03,200 Speaker 2: coffee a day person and then go through to lunch. 113 00:05:03,200 --> 00:05:05,760 Speaker 2: I certainly don't chop up. So I think it's also 114 00:05:05,800 --> 00:05:08,560 Speaker 2: relevant for office workers who perhaps ride off caffeine right 115 00:05:08,560 --> 00:05:10,800 Speaker 2: through the morning and then also have another one mid morning, 116 00:05:11,120 --> 00:05:13,159 Speaker 2: keeping in mind that that's quite a lot of caffeine 117 00:05:13,160 --> 00:05:14,920 Speaker 2: on top of your natural cortisol, and if you are 118 00:05:14,920 --> 00:05:18,599 Speaker 2: feeling a bit sort of reliant on those external energy hits, 119 00:05:18,839 --> 00:05:21,039 Speaker 2: sometimes it is a little bit of a benefit to 120 00:05:21,040 --> 00:05:23,040 Speaker 2: have a metabolic reset and really look at what your 121 00:05:23,080 --> 00:05:24,880 Speaker 2: natural energy is doing, and is there something that you 122 00:05:24,880 --> 00:05:27,000 Speaker 2: can feel more in control. You know, you may even 123 00:05:27,000 --> 00:05:28,839 Speaker 2: be betterly and to have a green tea earlier, or 124 00:05:28,839 --> 00:05:32,360 Speaker 2: a match a tea where that energy regulation is better 125 00:05:32,640 --> 00:05:35,880 Speaker 2: than just the pure sort of more concentrated sources of 126 00:05:35,920 --> 00:05:38,480 Speaker 2: caffeine in in a double shot or a shot of coffee, 127 00:05:38,480 --> 00:05:40,800 Speaker 2: which is about as we know, about one hundred milligrams 128 00:05:41,200 --> 00:05:43,080 Speaker 2: of caffeine in one hit compared to a T or 129 00:05:43,080 --> 00:05:44,960 Speaker 2: a match which might have sort of twenty to forty. 130 00:05:45,160 --> 00:05:46,840 Speaker 1: All really good points. And I was looking for more 131 00:05:47,000 --> 00:05:49,359 Speaker 1: like the science in this article. And it's an article 132 00:05:49,400 --> 00:05:51,760 Speaker 1: on the ABC, if anyone's looking to read, it says 133 00:05:51,800 --> 00:05:53,680 Speaker 1: delaying your first copy of the day could be the 134 00:05:53,760 --> 00:05:56,320 Speaker 1: key to a good night's sleep. It was posted on 135 00:05:56,360 --> 00:05:58,960 Speaker 1: the twenty of the Feb twenty twenty three, so it's 136 00:05:59,040 --> 00:06:01,600 Speaker 1: very recent. I couldn't really see much of the science 137 00:06:01,680 --> 00:06:03,400 Speaker 1: linked to it, but I was sort of, like you, 138 00:06:03,560 --> 00:06:05,599 Speaker 1: was trying to figure out how it kind of could 139 00:06:05,720 --> 00:06:07,720 Speaker 1: lead to a better night's sleep. And it was sort 140 00:06:07,720 --> 00:06:11,080 Speaker 1: of saying in there that caffeine essentially blocks a receptor 141 00:06:11,120 --> 00:06:14,400 Speaker 1: in the brain. Essentially, if you're having your coffee first up, 142 00:06:14,720 --> 00:06:18,120 Speaker 1: it takes some of these they're called adenacene receptors, it 143 00:06:18,160 --> 00:06:20,400 Speaker 1: takes them out of action for a little bit longer, 144 00:06:20,680 --> 00:06:23,400 Speaker 1: and it delays this adena sign being able to kind 145 00:06:23,400 --> 00:06:24,919 Speaker 1: of like build up in their body, and that's what 146 00:06:25,000 --> 00:06:27,000 Speaker 1: helps us fall asleep. But what I think I'm just 147 00:06:27,040 --> 00:06:30,120 Speaker 1: struggling with Susie is trying to piece that together where 148 00:06:30,200 --> 00:06:32,440 Speaker 1: I understand that if you're having a lot of coffee, 149 00:06:32,440 --> 00:06:35,760 Speaker 1: then that would delay this receptive building up and helping 150 00:06:35,839 --> 00:06:38,160 Speaker 1: us sleep. But I don't see how just delaying it 151 00:06:38,160 --> 00:06:39,839 Speaker 1: for an hour or two in the morning would actually 152 00:06:39,880 --> 00:06:41,800 Speaker 1: help us fall asleep more at night. I would think 153 00:06:41,800 --> 00:06:44,320 Speaker 1: it's more to do with the overall caffeine load throughout 154 00:06:44,360 --> 00:06:46,440 Speaker 1: the day. So, like you said, I think if you're 155 00:06:46,480 --> 00:06:48,440 Speaker 1: just one or two day coffees is not going to 156 00:06:48,480 --> 00:06:50,520 Speaker 1: do too much for us. But if it's someone that 157 00:06:50,760 --> 00:06:53,360 Speaker 1: really relies and not heavily throughout the day, I think 158 00:06:53,400 --> 00:06:56,200 Speaker 1: just cutting down in your caffeine intake all together is 159 00:06:56,200 --> 00:06:57,360 Speaker 1: probably the BETTERT strategy. 160 00:06:57,640 --> 00:07:00,599 Speaker 2: I think one of the things is to rem The 161 00:07:00,640 --> 00:07:03,800 Speaker 2: body loves to be stable, and so if you are 162 00:07:04,000 --> 00:07:08,320 Speaker 2: following the same coffee slash tea intake habits through the day, 163 00:07:08,839 --> 00:07:11,600 Speaker 2: the body will absolutely get used to that over time, 164 00:07:11,640 --> 00:07:13,440 Speaker 2: and you'll need more and more to get the same hit. 165 00:07:13,520 --> 00:07:15,920 Speaker 2: That's just homeostasis. You know, our bodies are very smart. 166 00:07:16,120 --> 00:07:18,480 Speaker 2: So the other thing I think is always great to 167 00:07:18,520 --> 00:07:20,760 Speaker 2: do for all of us is just mix up the routine. 168 00:07:20,840 --> 00:07:22,520 Speaker 2: You know, when I've got clients who perhaps are in 169 00:07:22,560 --> 00:07:25,239 Speaker 2: a weight lost plateau, or even myself if I notice, 170 00:07:25,280 --> 00:07:27,640 Speaker 2: you know, I'm not feeling as good anymore. Mixing up 171 00:07:27,680 --> 00:07:30,400 Speaker 2: the morning routine in particular, so for example, if you 172 00:07:30,400 --> 00:07:33,239 Speaker 2: don't eat until nine o'clock, having something at seven o'clock, 173 00:07:33,440 --> 00:07:35,600 Speaker 2: or in this example, if you have a coffee straight 174 00:07:35,600 --> 00:07:38,160 Speaker 2: away at six am or seven, maybe have a tea 175 00:07:38,200 --> 00:07:40,600 Speaker 2: instead and push your actual coffee back to mid morning 176 00:07:40,880 --> 00:07:42,440 Speaker 2: and have a little bit of an experiment of the 177 00:07:42,480 --> 00:07:45,880 Speaker 2: way you feel. Because the human body responds very well 178 00:07:45,880 --> 00:07:48,360 Speaker 2: when we push it, and it gets very lazy when 179 00:07:48,400 --> 00:07:50,880 Speaker 2: it has the same stimulus day in day out. So again, 180 00:07:50,920 --> 00:07:53,040 Speaker 2: if you're having that same coffee, same time, same day, 181 00:07:53,040 --> 00:07:54,840 Speaker 2: you probably not going to get the hit over time. 182 00:07:55,160 --> 00:07:57,640 Speaker 2: So I think it's just interesting to mix up those routines. 183 00:07:57,800 --> 00:08:00,880 Speaker 2: And particularly if you're someone who is quite anxious you 184 00:08:00,920 --> 00:08:03,160 Speaker 2: write off caffeine all day, you know that perhaps your 185 00:08:03,200 --> 00:08:05,680 Speaker 2: quartodol have been told that it is on the high side. 186 00:08:05,880 --> 00:08:07,320 Speaker 2: You know it is worth having a look at the 187 00:08:07,360 --> 00:08:10,000 Speaker 2: timing and thinking, right, well, actually, physiologically, am I better 188 00:08:10,000 --> 00:08:11,960 Speaker 2: to start with a hot water with lemon or am 189 00:08:11,960 --> 00:08:13,680 Speaker 2: I better to start with a green veggie juice which 190 00:08:13,720 --> 00:08:15,840 Speaker 2: is packful and nutrition and we'll give you a natural 191 00:08:15,960 --> 00:08:18,200 Speaker 2: energy hit and then wait till you get to work 192 00:08:18,200 --> 00:08:20,160 Speaker 2: at maybe nine or ten and have us half a 193 00:08:20,160 --> 00:08:24,000 Speaker 2: second breakfast or a decent mid morning top up. May 194 00:08:24,000 --> 00:08:26,400 Speaker 2: be a very smart way to regulate both your gluecose 195 00:08:27,040 --> 00:08:31,080 Speaker 2: and your energy is courtesy of caffeine, but also be 196 00:08:31,080 --> 00:08:34,480 Speaker 2: benefiting you hormonially. From a quarter doll perspective, excellent points. 197 00:08:34,760 --> 00:08:37,280 Speaker 2: All right, Well, going from one stimulant to the other hand, 198 00:08:37,320 --> 00:08:41,760 Speaker 2: we go from coffee is to chocolate. Because I've noticed 199 00:08:42,080 --> 00:08:45,840 Speaker 2: on my client's food diaries, I'm starting to see, oh, 200 00:08:46,000 --> 00:08:48,160 Speaker 2: just a little few couple of eggs here and there, 201 00:08:48,200 --> 00:08:50,720 Speaker 2: because and it's Easter. You know, the eggs have been 202 00:08:50,720 --> 00:08:53,480 Speaker 2: in literally since Christmas. And I know, I agree, hot 203 00:08:53,480 --> 00:08:55,720 Speaker 2: Cross bunds have been in my house since Christmas because 204 00:08:55,720 --> 00:08:58,600 Speaker 2: my little boys do like them for breakfast. But I 205 00:08:58,640 --> 00:09:01,040 Speaker 2: think it's the time, a week or two out from 206 00:09:01,080 --> 00:09:04,719 Speaker 2: East to holidays to really discuss how you manage this 207 00:09:04,800 --> 00:09:07,120 Speaker 2: period of time, because if you don't go in with 208 00:09:07,160 --> 00:09:09,920 Speaker 2: a plan, and I always say planning is key to 209 00:09:10,000 --> 00:09:12,800 Speaker 2: dietary success. You know, it's not chance, it's not hope. 210 00:09:12,840 --> 00:09:15,040 Speaker 2: You've got to actually have a plan in place. I 211 00:09:15,040 --> 00:09:17,520 Speaker 2: think it's really important to have a plan with Easter chocolate, 212 00:09:17,520 --> 00:09:19,679 Speaker 2: particularly if you have it around the house for kids, 213 00:09:19,760 --> 00:09:21,880 Speaker 2: or you might be giving it as gifts or know 214 00:09:22,000 --> 00:09:23,520 Speaker 2: that you do tend to have quite a lot of 215 00:09:23,559 --> 00:09:26,520 Speaker 2: those treat type foods around. So what I will say 216 00:09:26,600 --> 00:09:30,080 Speaker 2: is that Easter chocolate is designed for Easter Sunday. So 217 00:09:30,120 --> 00:09:32,240 Speaker 2: the fact we've had access to Easter eggs for months 218 00:09:32,280 --> 00:09:34,040 Speaker 2: and months and months is a problem because, as you 219 00:09:34,120 --> 00:09:36,599 Speaker 2: all know, we walk past every end aisle of the 220 00:09:36,640 --> 00:09:39,560 Speaker 2: supermarkets and all those little delicious bags are there. Now 221 00:09:40,080 --> 00:09:42,360 Speaker 2: I have a fundamental problem at the moment because there's 222 00:09:42,360 --> 00:09:45,199 Speaker 2: so expensive per gram to actually buy. If you compare 223 00:09:45,280 --> 00:09:48,360 Speaker 2: the cost of say those mini Easter eggs with block 224 00:09:48,440 --> 00:09:52,719 Speaker 2: chocolate per one hundred grams, it's hideously expensive, like you're 225 00:09:52,760 --> 00:09:55,319 Speaker 2: paying you know, twice often the amount that the chocolate 226 00:09:55,320 --> 00:09:57,360 Speaker 2: is per weight. At a time when budgets are at 227 00:09:57,360 --> 00:09:59,240 Speaker 2: the forefront of many of our minds, I think if 228 00:09:59,240 --> 00:10:02,360 Speaker 2: you keep that front of mind as well, I myself 229 00:10:02,440 --> 00:10:04,800 Speaker 2: lack a food rule now. I know that there's sort 230 00:10:04,840 --> 00:10:07,560 Speaker 2: of pushback from diet communities around you shouldn't have food rules, 231 00:10:07,559 --> 00:10:10,160 Speaker 2: and it promotes restrictive eating. And I don't agree. I 232 00:10:10,160 --> 00:10:12,920 Speaker 2: think that food rules give us a guide, and if 233 00:10:12,920 --> 00:10:14,880 Speaker 2: we don't have a guide or a rule, it's very 234 00:10:14,920 --> 00:10:16,880 Speaker 2: easy to fall by the wayside and get caught up 235 00:10:16,920 --> 00:10:19,600 Speaker 2: in in bad habits. So I like the rule to 236 00:10:19,679 --> 00:10:21,800 Speaker 2: be no real East to chocolate or Easter to Hot 237 00:10:21,840 --> 00:10:24,280 Speaker 2: Cross buns for myself, for example, or for my adult 238 00:10:24,320 --> 00:10:28,040 Speaker 2: clients until Good Friday, because to me, that's the holiday period. 239 00:10:28,040 --> 00:10:30,040 Speaker 2: If you start now, you know, that's literally hundreds and 240 00:10:30,120 --> 00:10:33,240 Speaker 2: hundreds of extra calories. So, for example, in any of 241 00:10:33,240 --> 00:10:35,199 Speaker 2: the Easter bunnies that you see, or the good old 242 00:10:35,280 --> 00:10:36,840 Speaker 2: lead let's talk about the limp bunnies. You know, there 243 00:10:36,840 --> 00:10:39,920 Speaker 2: are hundred grams a little limp bunny. And I myself 244 00:10:39,920 --> 00:10:41,520 Speaker 2: do like the hazel n ones. I won't deny it, 245 00:10:42,040 --> 00:10:45,840 Speaker 2: but one of those leanne is more than five hundred calories, 246 00:10:46,240 --> 00:10:48,079 Speaker 2: you know, And we've all sat there and demolished one. 247 00:10:48,120 --> 00:10:50,000 Speaker 2: So they're like a meal in itself. And as we know, 248 00:10:50,040 --> 00:10:53,080 Speaker 2: once you open one, unless you're someone who is really 249 00:10:53,160 --> 00:10:55,360 Speaker 2: high in self regulation, chances are you going to keep 250 00:10:55,400 --> 00:10:57,959 Speaker 2: munching away at it. It's small pieces you don't notice. 251 00:10:57,960 --> 00:10:59,680 Speaker 2: And that's even worse when we're talking about those little 252 00:10:59,679 --> 00:11:01,800 Speaker 2: bags eggs because they just slip in before you know it. 253 00:11:01,920 --> 00:11:03,920 Speaker 2: So that's going to give you about thirty grams of fat. 254 00:11:04,240 --> 00:11:07,160 Speaker 2: Even land three mini eggs, I'm talking three tiny eggs 255 00:11:07,160 --> 00:11:10,560 Speaker 2: that you would inhale literally after a meal has got 256 00:11:10,760 --> 00:11:13,040 Speaker 2: just shive one hundred and fifty calories. So if you're 257 00:11:13,040 --> 00:11:15,439 Speaker 2: treating yourself to some eggs after dinner, it wouldn't be 258 00:11:15,480 --> 00:11:17,200 Speaker 2: more than two or three. Now sure, if you can 259 00:11:17,200 --> 00:11:20,079 Speaker 2: control yourself and don't have a problem with that, absolutely 260 00:11:20,120 --> 00:11:22,320 Speaker 2: put it into your discretionary calories. But it would be 261 00:11:22,320 --> 00:11:25,400 Speaker 2: about three mini eggs would be sort of the volume. 262 00:11:25,840 --> 00:11:28,200 Speaker 2: A Cabri cream egg has got over two hundred calories 263 00:11:28,200 --> 00:11:29,520 Speaker 2: in it, and I know I've got some big fans 264 00:11:29,559 --> 00:11:31,360 Speaker 2: of those out there, so again that's probably a bit 265 00:11:31,440 --> 00:11:34,240 Speaker 2: more than you would want to have as a dessert. Now, 266 00:11:34,400 --> 00:11:37,400 Speaker 2: hot cross buns, good old days of small hot cross 267 00:11:37,440 --> 00:11:39,400 Speaker 2: buns are long gone, where there are about one hundred 268 00:11:39,440 --> 00:11:41,680 Speaker 2: and fifty calories and you know, actually not too bad 269 00:11:41,760 --> 00:11:44,199 Speaker 2: nutritionally because they've got some fiber from the fruit. The 270 00:11:44,840 --> 00:11:47,800 Speaker 2: jumbo now chop chip ones have got upwards of you know, 271 00:11:47,800 --> 00:11:50,760 Speaker 2: two hundred and eighty three hundred calories and about ten 272 00:11:50,800 --> 00:11:52,720 Speaker 2: grams of fat, and that's without the butter. So as 273 00:11:52,720 --> 00:11:54,760 Speaker 2: soon as you're buying in the hot chocolate hot cross buns, 274 00:11:55,000 --> 00:11:57,840 Speaker 2: that's literally like a cake you've got there. So I'm 275 00:11:57,840 --> 00:11:59,800 Speaker 2: not saying this to say don't eat any I'm saying 276 00:11:59,840 --> 00:12:01,800 Speaker 2: that there's a time and a place, and I think, 277 00:12:01,880 --> 00:12:04,439 Speaker 2: you know, unless you've got really high self control, you're 278 00:12:04,440 --> 00:12:07,199 Speaker 2: probably better to leave it until the Easter weekend, enjoy 279 00:12:07,240 --> 00:12:10,000 Speaker 2: them on Good Fridays to Saturdays to Sundays to Monday, 280 00:12:10,000 --> 00:12:11,480 Speaker 2: and then get rid of them because it just is 281 00:12:11,559 --> 00:12:14,559 Speaker 2: calories that slip in. And I always suggest my client's pick, 282 00:12:14,600 --> 00:12:16,560 Speaker 2: you know, an egg that they love, whether it's a Ferrero, 283 00:12:16,640 --> 00:12:19,720 Speaker 2: whether it's a lint. Myself, I love the Ferrero type chocolate, 284 00:12:19,800 --> 00:12:22,240 Speaker 2: and focus on what you enjoy, savor it, and then 285 00:12:22,320 --> 00:12:24,280 Speaker 2: get over it, rather than just routinely buying a couple 286 00:12:24,320 --> 00:12:26,440 Speaker 2: of extra bags and costing yourself an extra ten bucks 287 00:12:26,480 --> 00:12:30,240 Speaker 2: eat shop. So what is basically very expensive chocolate. 288 00:12:30,360 --> 00:12:32,480 Speaker 1: I couldn't agree more. David and I bought a bag 289 00:12:32,520 --> 00:12:34,640 Speaker 1: of little I think they were Oreo eggs the other 290 00:12:34,720 --> 00:12:36,960 Speaker 1: day and between us we demolished in an entire day 291 00:12:37,000 --> 00:12:38,560 Speaker 1: and it was like seven or eight dollars for the 292 00:12:38,600 --> 00:12:40,480 Speaker 1: little bag, and I said, we're not doing that again 293 00:12:40,559 --> 00:12:43,319 Speaker 1: until Easter. So I like that, and I agree, I 294 00:12:43,320 --> 00:12:45,280 Speaker 1: don't think we have to call them rules. I say 295 00:12:45,280 --> 00:12:47,240 Speaker 1: to my client's structure, like, we want a little bit 296 00:12:47,280 --> 00:12:50,040 Speaker 1: of structure with our nutrition, because if not, let's all 297 00:12:50,040 --> 00:12:51,800 Speaker 1: be honest, it's a free for all. And you come 298 00:12:51,840 --> 00:12:54,040 Speaker 1: out of Easter and you're like, oh man, my jeans 299 00:12:54,040 --> 00:12:56,160 Speaker 1: are tight, like I don't feel great. You know, I 300 00:12:56,240 --> 00:12:58,079 Speaker 1: was supposed to be trying to actively lose weight, yet 301 00:12:58,080 --> 00:13:00,200 Speaker 1: my weight's going up and everything's kind of gone the 302 00:13:00,200 --> 00:13:02,440 Speaker 1: opposite way that you want it to. So I think 303 00:13:02,480 --> 00:13:04,439 Speaker 1: having a little bit of structure is a good thing. 304 00:13:04,760 --> 00:13:06,760 Speaker 1: And like you said, I think really pick the one 305 00:13:06,840 --> 00:13:08,880 Speaker 1: or two things that you want the most, and particularly 306 00:13:08,880 --> 00:13:11,560 Speaker 1: if you've got kids in the house, just don't go overboard. 307 00:13:11,600 --> 00:13:13,480 Speaker 1: Like I went to a friend's house the other day, Susie, 308 00:13:13,480 --> 00:13:15,960 Speaker 1: and then were bags and bags of Easter eggs sitting 309 00:13:16,000 --> 00:13:17,599 Speaker 1: on the counter and she's like, oh, I'm preparing for 310 00:13:17,640 --> 00:13:19,840 Speaker 1: the kids eas to hunt. And I was like, children 311 00:13:20,000 --> 00:13:21,839 Speaker 1: just don't need that much chocolate, Like you're going to 312 00:13:21,920 --> 00:13:24,080 Speaker 1: run them on a sugar high all day long. I 313 00:13:24,120 --> 00:13:26,040 Speaker 1: was talking to my system and we've both got little kids. 314 00:13:26,080 --> 00:13:27,960 Speaker 1: Like me, it's only fifteen months and her bub's only 315 00:13:27,960 --> 00:13:29,960 Speaker 1: two and a half, and so we were saying, look, 316 00:13:30,000 --> 00:13:31,880 Speaker 1: we'll buy a couple of little mini Easter eggs. I mean, 317 00:13:31,880 --> 00:13:33,640 Speaker 1: he hasn't even had chocolate, so she won't even you know, 318 00:13:33,640 --> 00:13:35,360 Speaker 1: she won't even have an egg. But I said, why 319 00:13:35,360 --> 00:13:37,280 Speaker 1: don't we get like a little Easter bunny. We'll get 320 00:13:37,320 --> 00:13:39,240 Speaker 1: a little you know, a few other toys to put 321 00:13:39,280 --> 00:13:42,040 Speaker 1: within the Easter hunt. So it's still a really fun experience. 322 00:13:42,240 --> 00:13:44,120 Speaker 1: But at the same time, they're not just hunting pure 323 00:13:44,160 --> 00:13:46,920 Speaker 1: Easter eggs, because I think we do overdo it in 324 00:13:46,960 --> 00:13:49,800 Speaker 1: these holidays, and then you know, we overbuy, the kids 325 00:13:49,880 --> 00:13:51,960 Speaker 1: over consume, and then we're left with kind of the 326 00:13:52,000 --> 00:13:55,119 Speaker 1: reality of that, which is a massive sugar high, big tantrums, 327 00:13:55,120 --> 00:13:57,200 Speaker 1: and no one wanted to sleep when it comes to nighttime. 328 00:13:57,280 --> 00:13:59,920 Speaker 1: So I think just regulating the amount that we buy 329 00:14:00,040 --> 00:14:02,560 Speaker 1: this year is a great strategy, not having too much 330 00:14:02,600 --> 00:14:05,200 Speaker 1: in the house and also being conscious that once he 331 00:14:05,280 --> 00:14:07,959 Speaker 1: says over, we don't want bags and packets of them 332 00:14:08,040 --> 00:14:11,000 Speaker 1: lying around everywhere and the family or friends are gifting us. 333 00:14:11,240 --> 00:14:13,320 Speaker 1: Take them to the workplace with you, take them to school, 334 00:14:13,360 --> 00:14:15,640 Speaker 1: send them, you know, with the kids, and the teachers 335 00:14:15,640 --> 00:14:17,760 Speaker 1: can hand them out as treats during the week or something. 336 00:14:17,840 --> 00:14:19,720 Speaker 1: Just try not to have bags and bags in the 337 00:14:19,800 --> 00:14:22,880 Speaker 1: pantry and in the house because nobody's that great at 338 00:14:22,880 --> 00:14:25,800 Speaker 1: self regulations, Susie lots be honest myself when you included, 339 00:14:26,040 --> 00:14:28,360 Speaker 1: and we're very aware that if it's in your environment, 340 00:14:28,440 --> 00:14:31,000 Speaker 1: you will very likely consume it sooner or later. So 341 00:14:31,480 --> 00:14:33,320 Speaker 1: just being really conscious of the amount that we buy 342 00:14:33,320 --> 00:14:36,200 Speaker 1: it from a budgeting perspective but also a health perspective 343 00:14:36,280 --> 00:14:38,960 Speaker 1: is really important this year as well. But unlike you, 344 00:14:39,040 --> 00:14:40,880 Speaker 1: I sort of we've had a few hot Cross bunds 345 00:14:40,880 --> 00:14:43,320 Speaker 1: in the house lately. Me is really taken to them. 346 00:14:43,560 --> 00:14:45,360 Speaker 1: She sits in the crate of the gym and will 347 00:14:45,400 --> 00:14:47,240 Speaker 1: munch on half a hot Cross bund for her, you know, 348 00:14:47,320 --> 00:14:48,840 Speaker 1: for a little bit of breakfast or something while we 349 00:14:48,880 --> 00:14:51,400 Speaker 1: happily do our gym class. So we've definitely had them 350 00:14:51,440 --> 00:14:54,000 Speaker 1: a lot sooner in the household this year than usually. 351 00:14:54,440 --> 00:14:56,240 Speaker 1: But it's really you know, I'm sticking to the ones 352 00:14:56,240 --> 00:14:57,680 Speaker 1: that are kind of the fruit free ones or the 353 00:14:57,680 --> 00:15:00,320 Speaker 1: fruit only I'm really trying to avoid buying any choc 354 00:15:00,400 --> 00:15:02,640 Speaker 1: chip ones or any of the more decadent ones as well. 355 00:15:02,680 --> 00:15:04,440 Speaker 1: So I think just being a little bit smarter with 356 00:15:04,520 --> 00:15:07,520 Speaker 1: some of our choices is Easter can really lead to us, 357 00:15:07,640 --> 00:15:10,240 Speaker 1: you know, prioritizing our house versus as going down that 358 00:15:10,680 --> 00:15:12,760 Speaker 1: all or nothing pathway then coming out of the back 359 00:15:12,840 --> 00:15:16,160 Speaker 1: end of East and feeling quite you know, deflated because 360 00:15:16,160 --> 00:15:17,880 Speaker 1: we didn't really keep up with any of our sort 361 00:15:17,880 --> 00:15:19,440 Speaker 1: of health or nutrition goals. Yeah. 362 00:15:19,440 --> 00:15:21,400 Speaker 2: I've got a few little strategies like that too. I 363 00:15:21,400 --> 00:15:23,400 Speaker 2: find the kids love to do the Easter hunt, but 364 00:15:23,400 --> 00:15:25,160 Speaker 2: once it's over, they forget about them. So what I 365 00:15:25,160 --> 00:15:26,720 Speaker 2: do is let them hunt them all and then I 366 00:15:26,840 --> 00:15:28,640 Speaker 2: take them away and pack them away into the covered 367 00:15:28,680 --> 00:15:30,720 Speaker 2: and often they don't eat them. And then what I'll 368 00:15:30,720 --> 00:15:32,360 Speaker 2: do with them is melt them down and use it 369 00:15:32,440 --> 00:15:34,800 Speaker 2: like as a drizzle for something or in baking, or 370 00:15:34,840 --> 00:15:36,440 Speaker 2: you can do it fruit in it. So it's sort 371 00:15:36,440 --> 00:15:38,920 Speaker 2: of either giving it away or using it for something else. 372 00:15:39,000 --> 00:15:41,600 Speaker 2: Or I know some parents will pack the chocolate away 373 00:15:41,640 --> 00:15:43,000 Speaker 2: and then give the kids, you know, a little egg 374 00:15:43,080 --> 00:15:44,600 Speaker 2: or something in their lunch box, so they sort of 375 00:15:44,640 --> 00:15:47,560 Speaker 2: spread it out as well. I think that's quite quite smart. 376 00:15:47,800 --> 00:15:50,080 Speaker 2: I think the other thing around the Easter holiday period 377 00:15:50,120 --> 00:15:51,920 Speaker 2: and for people to be thinking about if you've got 378 00:15:51,960 --> 00:15:54,040 Speaker 2: school age kids, you'll know it's close to three weeks 379 00:15:54,200 --> 00:15:57,320 Speaker 2: of school holidays. That's not insignificant. It's also a really 380 00:15:57,320 --> 00:15:59,640 Speaker 2: opportune time to move. You know, there's all these public 381 00:15:59,640 --> 00:16:02,520 Speaker 2: holidays days in a row, the weather is still reasonably 382 00:16:02,560 --> 00:16:05,400 Speaker 2: good touch wood. You know, it's not a time to 383 00:16:05,440 --> 00:16:07,680 Speaker 2: take a break from exercise. It's a time to really 384 00:16:07,760 --> 00:16:09,280 Speaker 2: ramp it up. So that's the other thing. If you 385 00:16:09,320 --> 00:16:11,119 Speaker 2: are going to be eating a bit more with celebratory 386 00:16:11,160 --> 00:16:13,200 Speaker 2: meals and hot Cross buns and of course there's a 387 00:16:13,240 --> 00:16:15,800 Speaker 2: lot more chocolate around, you certainly want to use it 388 00:16:15,800 --> 00:16:17,880 Speaker 2: as an opportunity to move more and get the kids 389 00:16:17,920 --> 00:16:20,520 Speaker 2: out and active and running, as opposed to, you know, 390 00:16:20,680 --> 00:16:23,200 Speaker 2: let's just have a holiday and sit and relax. So 391 00:16:23,240 --> 00:16:25,040 Speaker 2: so many people love to do over those kind of 392 00:16:25,120 --> 00:16:29,120 Speaker 2: extended breaks. So yeah, I think that you're absolutely right. 393 00:16:29,200 --> 00:16:30,680 Speaker 2: I think it's you know, if you don't want to 394 00:16:30,680 --> 00:16:33,160 Speaker 2: eat it, just try not to buy too much, because 395 00:16:33,160 --> 00:16:37,320 Speaker 2: we all over purchase. And yeah, it's not saying you 396 00:16:37,360 --> 00:16:40,040 Speaker 2: can't have it, but I think really spend time savoring 397 00:16:40,280 --> 00:16:43,000 Speaker 2: the egg or the indulgence that you like rather than 398 00:16:43,040 --> 00:16:45,440 Speaker 2: letting it slip in at this time. And whatever your 399 00:16:45,560 --> 00:16:47,720 Speaker 2: rule is. And if you are someone who can regulate 400 00:16:48,120 --> 00:16:50,440 Speaker 2: and do like to have some Easter chocolate, you know 401 00:16:50,480 --> 00:16:52,720 Speaker 2: it's about two or three mini eggs is the serve 402 00:16:52,920 --> 00:16:55,800 Speaker 2: or say one hundred grand bunny once a week as 403 00:16:55,800 --> 00:16:58,760 Speaker 2: opposed to know a packet every couple of days, because 404 00:16:58,760 --> 00:17:01,880 Speaker 2: the greatest predictor didn't take as availability. And if you 405 00:17:01,960 --> 00:17:03,840 Speaker 2: leave those little legs lying around, you will continue to 406 00:17:03,880 --> 00:17:06,000 Speaker 2: punch yourway through them as you and David Lernt. And 407 00:17:06,040 --> 00:17:08,080 Speaker 2: not only is that a significant amount of coin, it's 408 00:17:08,119 --> 00:17:10,400 Speaker 2: also a significant amount of calories. 409 00:17:10,840 --> 00:17:13,840 Speaker 1: Absolutely and then moving from one food to another Suzi 410 00:17:14,240 --> 00:17:16,399 Speaker 1: with sweek we were talking about nuts. So a listener 411 00:17:16,520 --> 00:17:19,880 Speaker 1: question this week was really around nuts haalsy and which 412 00:17:19,880 --> 00:17:21,840 Speaker 1: ones are the healthiest. So I think by now a 413 00:17:21,840 --> 00:17:24,520 Speaker 1: lot of us understand that there's very strong research to 414 00:17:24,520 --> 00:17:29,000 Speaker 1: support nuts are very very healthy nutritionally dense food. They 415 00:17:29,000 --> 00:17:31,400 Speaker 1: are more of a fat serve than anything, so we'd 416 00:17:31,400 --> 00:17:33,600 Speaker 1: probably class them or as a fat serve smite them 417 00:17:33,600 --> 00:17:35,639 Speaker 1: also having a bit of protein a bit of fiber 418 00:17:35,680 --> 00:17:38,040 Speaker 1: in them as well, or we do predominantly class them 419 00:17:38,080 --> 00:17:40,400 Speaker 1: as more of a higher fat product, but they are 420 00:17:40,720 --> 00:17:43,800 Speaker 1: excellent in terms of health benefits as well. And different nuts, 421 00:17:43,840 --> 00:17:46,040 Speaker 1: just like different types of fruits, different types of veggies, 422 00:17:46,080 --> 00:17:49,240 Speaker 1: different types of protein, have different nutritional benefits as well. 423 00:17:49,480 --> 00:17:51,359 Speaker 1: So when we look at a serve of nuts or 424 00:17:51,400 --> 00:17:54,119 Speaker 1: a serve of nuts, we would roughly consider about thirty 425 00:17:54,200 --> 00:17:56,880 Speaker 1: grams or about an ounce of nuts. And because nuts 426 00:17:56,920 --> 00:17:59,560 Speaker 1: are all different sizes and weights, it's very different. So 427 00:17:59,800 --> 00:18:01,959 Speaker 1: the smallest nuts, such as pine nuts, it's about one 428 00:18:02,040 --> 00:18:04,280 Speaker 1: hundred and fifty hundred and sixty pine nuts is in 429 00:18:04,400 --> 00:18:07,560 Speaker 1: a serving compared to about twenty five almors compared to 430 00:18:07,600 --> 00:18:10,080 Speaker 1: about six brazil nuts. Because brazil nuts are one of 431 00:18:10,080 --> 00:18:12,360 Speaker 1: the largest nuts, you get a lot less and pine 432 00:18:12,400 --> 00:18:14,399 Speaker 1: nuts are one of the smallest ones, you get a 433 00:18:14,440 --> 00:18:16,439 Speaker 1: lot more. So it's not to say that you can 434 00:18:16,480 --> 00:18:18,800 Speaker 1: only have five or ten of each nut. It's really 435 00:18:18,840 --> 00:18:21,159 Speaker 1: based on the weight of those nuts because the size 436 00:18:21,200 --> 00:18:23,760 Speaker 1: is so different. So when we look at, I think 437 00:18:23,840 --> 00:18:26,159 Speaker 1: the nutritional benefits of them, we want to sort of 438 00:18:26,160 --> 00:18:29,280 Speaker 1: start talking about maybe the energy density, maybe the protein 439 00:18:29,320 --> 00:18:31,440 Speaker 1: and the total fat. So we look at the energy 440 00:18:31,520 --> 00:18:34,040 Speaker 1: density of the nuts some of the lowest calories of 441 00:18:34,160 --> 00:18:37,840 Speaker 1: killer jewels of nuts are probably our almonds and our cashews, 442 00:18:37,840 --> 00:18:40,119 Speaker 1: and also our pistar shoes. They're some of the lower 443 00:18:40,200 --> 00:18:43,080 Speaker 1: energy nuts versus some of our higher energy nuts are 444 00:18:43,119 --> 00:18:47,240 Speaker 1: ones like Macedamia's pecans pine nuts and also our brazil 445 00:18:47,320 --> 00:18:50,600 Speaker 1: nuts as well. And then looking at the protein breakdown, yes, 446 00:18:50,680 --> 00:18:52,639 Speaker 1: nuts have protein in there, but I wouldn't say that 447 00:18:52,640 --> 00:18:55,639 Speaker 1: they're traditionally a great source of protein because of that 448 00:18:55,720 --> 00:18:57,639 Speaker 1: high fat content as well. If you really want to 449 00:18:57,720 --> 00:18:59,840 Speaker 1: use them as a protein source, you would actually have 450 00:18:59,880 --> 00:19:02,000 Speaker 1: to eat quite a lot of them, which would really 451 00:19:02,040 --> 00:19:04,720 Speaker 1: drive the calories up. So protein wise, almonds have our 452 00:19:04,800 --> 00:19:07,639 Speaker 1: highest amount per serve, so they've got about six grams 453 00:19:07,640 --> 00:19:11,200 Speaker 1: of protein per roughly thirty gram serve, followed by cashews 454 00:19:11,240 --> 00:19:14,000 Speaker 1: have about five grams of protein, and our lowest nuts 455 00:19:14,080 --> 00:19:16,680 Speaker 1: are Macadamian nuts. In terms of protein, there's only about 456 00:19:16,680 --> 00:19:19,600 Speaker 1: two grams per serving there. But in comparison, when you 457 00:19:19,600 --> 00:19:22,880 Speaker 1: look at the fat content, SUSI Macedamia nuts, despite having 458 00:19:22,880 --> 00:19:25,600 Speaker 1: the lowest protein, actually have the highest fat. And I 459 00:19:25,680 --> 00:19:28,959 Speaker 1: know that people following you know low carb diets, kido diets, 460 00:19:29,280 --> 00:19:31,239 Speaker 1: high fat diets are really you know, they really do 461 00:19:31,280 --> 00:19:34,400 Speaker 1: prioritize things like Macedamian nuts because they are high fat 462 00:19:34,400 --> 00:19:36,760 Speaker 1: and lower protein compared to some of the other nuts. 463 00:19:36,880 --> 00:19:39,440 Speaker 1: Pecans are quite high and fat as well, as are 464 00:19:39,560 --> 00:19:41,560 Speaker 1: brazil nuts as well, so a little bit of a 465 00:19:41,560 --> 00:19:44,680 Speaker 1: difference nutritionally wise. I would probably say some of the 466 00:19:44,720 --> 00:19:48,120 Speaker 1: healthiest nuts quote unquote healthiest because they're all healthy, right, 467 00:19:48,400 --> 00:19:51,240 Speaker 1: They've all got slightly different nutrients in them. Our walnuts 468 00:19:51,280 --> 00:19:54,080 Speaker 1: are greape for our plant based amega trees. I love 469 00:19:54,160 --> 00:19:56,800 Speaker 1: brazil nuts for ascalonim. I actually get my mum to 470 00:19:56,840 --> 00:19:58,640 Speaker 1: eat a couple of brazil nuts a day. She's got 471 00:19:58,720 --> 00:20:01,240 Speaker 1: a bit of a thyroid issue and she's singing optomologist 472 00:20:01,240 --> 00:20:02,879 Speaker 1: for her eyes as well. That's link sort of to 473 00:20:02,920 --> 00:20:04,440 Speaker 1: her thyroid as well, So we get her to eat 474 00:20:04,440 --> 00:20:06,679 Speaker 1: a couple of rizal nuts every single day. And I 475 00:20:06,760 --> 00:20:09,359 Speaker 1: also love I just love almond suzzy like I just 476 00:20:09,400 --> 00:20:11,159 Speaker 1: think they're one of the best things to snack on. 477 00:20:11,440 --> 00:20:13,840 Speaker 1: They're just so convenient. I give my clients lots of almonds, 478 00:20:14,280 --> 00:20:16,280 Speaker 1: and I also really like the vitamin E and the 479 00:20:16,359 --> 00:20:20,040 Speaker 1: antioxidant component of almonds as well. So I wouldn't necessarily 480 00:20:20,119 --> 00:20:23,159 Speaker 1: say that there's better nuts than other nuts. But I 481 00:20:23,200 --> 00:20:25,880 Speaker 1: think that diversity of all of them is really important. 482 00:20:25,920 --> 00:20:27,840 Speaker 1: So we've got a big glass jar at home, and 483 00:20:27,880 --> 00:20:29,720 Speaker 1: I kind of buy a big range of nuts. Me 484 00:20:29,800 --> 00:20:31,640 Speaker 1: has got quite a few nut allergies, so we've got 485 00:20:31,720 --> 00:20:33,960 Speaker 1: five saved ononds we can have in five gees juice. 486 00:20:33,960 --> 00:20:35,840 Speaker 1: We actually only buy the fire that she can actually 487 00:20:35,840 --> 00:20:38,720 Speaker 1: safely tolerate, just to minimize that risk or exposure in 488 00:20:38,720 --> 00:20:41,080 Speaker 1: the household. And I buy all five, I toss them up. 489 00:20:41,119 --> 00:20:43,000 Speaker 1: I throw in some seeds, some for pedas, some some 490 00:20:43,160 --> 00:20:44,800 Speaker 1: flower seeds as well. We have a bit of a 491 00:20:44,880 --> 00:20:46,600 Speaker 1: nut and seed mix, so David and I just go 492 00:20:46,640 --> 00:20:48,760 Speaker 1: and grab a couple of handfuls of them each week 493 00:20:48,800 --> 00:20:51,119 Speaker 1: and kind of add them to porridge, overnight oats or 494 00:20:51,119 --> 00:20:53,560 Speaker 1: snack on them as well. So I think that diversity 495 00:20:53,640 --> 00:20:57,440 Speaker 1: is the most important thing versus one nut being more 496 00:20:57,520 --> 00:21:00,600 Speaker 1: superior than another. How do you feel I agree with you. 497 00:21:00,480 --> 00:21:03,320 Speaker 2: You know, dieticians traditionally love walnuts because of the extremely 498 00:21:03,720 --> 00:21:06,640 Speaker 2: rich plant based a mega three content in those. It's 499 00:21:06,640 --> 00:21:09,560 Speaker 2: got a really unique profile. I think the issue is 500 00:21:09,640 --> 00:21:12,000 Speaker 2: it's really hard to get fresh walnuts. You probably notice 501 00:21:12,040 --> 00:21:14,280 Speaker 2: that it, particularly if you buy like the baking bags 502 00:21:14,280 --> 00:21:16,520 Speaker 2: are often quite rancid because that kind of long chain 503 00:21:16,520 --> 00:21:18,800 Speaker 2: of mega three fat is quite unstable. So if you 504 00:21:18,840 --> 00:21:21,439 Speaker 2: ever do find fresh walnuts, you really taste the difference. 505 00:21:21,440 --> 00:21:23,840 Speaker 2: They're absolutely delicious, and I remember cracking them open the 506 00:21:23,840 --> 00:21:26,320 Speaker 2: big nuts when I was young. I think my next 507 00:21:26,320 --> 00:21:29,360 Speaker 2: favorite would be Brazil just for those unique health benefits 508 00:21:29,359 --> 00:21:31,920 Speaker 2: of that dose daily dose of selenium. So we always 509 00:21:31,960 --> 00:21:35,080 Speaker 2: recommend a couple for men in prostate health, but also 510 00:21:35,160 --> 00:21:38,200 Speaker 2: for women going through their peri and menopausal years. You're 511 00:21:38,200 --> 00:21:39,720 Speaker 2: not going to have a bad nut. I think they're 512 00:21:39,760 --> 00:21:42,040 Speaker 2: just kind of standout. Then you're right. You know, almonds 513 00:21:42,080 --> 00:21:46,159 Speaker 2: are nutritionally bit higher in protein and a great snap choice. 514 00:21:46,200 --> 00:21:49,000 Speaker 2: And I think probably the message I have is when 515 00:21:49,200 --> 00:21:52,560 Speaker 2: we're looking at the nutritional profile of mixes, so for example, 516 00:21:53,440 --> 00:21:56,920 Speaker 2: fruit nut type porridges or trail mixes, I'm always looking 517 00:21:56,920 --> 00:21:59,960 Speaker 2: at the quality of nuts, particularly when it comes to nutbars, 518 00:22:00,080 --> 00:22:01,760 Speaker 2: because the cheaper nut bars or a lot of nut 519 00:22:01,800 --> 00:22:05,840 Speaker 2: bars will have peanuts is the main nut. Now, peanuts 520 00:22:05,840 --> 00:22:08,960 Speaker 2: are actually legume, They're very nutritious, they don't perhaps have 521 00:22:09,040 --> 00:22:11,480 Speaker 2: some of those extra benefits of some of these other nuts. 522 00:22:11,560 --> 00:22:13,400 Speaker 2: So whenever I see nutbars that have got a mix 523 00:22:13,480 --> 00:22:15,240 Speaker 2: or might have more almond in it, as well as 524 00:22:15,240 --> 00:22:19,080 Speaker 2: some other nuts cashew, you know, walnut, whatever it is. Nutritionally, 525 00:22:19,119 --> 00:22:21,000 Speaker 2: you tend to get a better profile through that. So 526 00:22:21,000 --> 00:22:23,200 Speaker 2: I'm always a big fan of it, and I also 527 00:22:23,280 --> 00:22:25,199 Speaker 2: love actually, you know, when you travel and they do 528 00:22:25,320 --> 00:22:29,400 Speaker 2: great salads with like the honey, pecans or crisp crunchy nuts. 529 00:22:29,400 --> 00:22:31,959 Speaker 2: I think if you've ever got time to flavor up 530 00:22:32,040 --> 00:22:35,359 Speaker 2: your favorite macadamias or cashews or pecans or walnuts and 531 00:22:35,440 --> 00:22:37,800 Speaker 2: keep them in a jar air tight, they're a great 532 00:22:37,800 --> 00:22:40,240 Speaker 2: way of getting you know, a crunch to those salads 533 00:22:40,280 --> 00:22:43,119 Speaker 2: and really making them flavor some. But yeah, you probably 534 00:22:43,119 --> 00:22:44,840 Speaker 2: better spend that a little bit more and get the 535 00:22:44,880 --> 00:22:47,960 Speaker 2: freshest nuts possible so you get all the flavor as well, 536 00:22:47,960 --> 00:22:50,000 Speaker 2: because a fresh nut just tastes so much better than 537 00:22:50,000 --> 00:22:52,440 Speaker 2: a slightly rancid one which tends to be quite sort 538 00:22:52,440 --> 00:22:54,399 Speaker 2: of soggy and doesn't have, you know, kind have a 539 00:22:54,440 --> 00:22:56,920 Speaker 2: sort of a little tang to it, rather than a rich, creamy, 540 00:22:57,440 --> 00:23:00,440 Speaker 2: crunchy kind of flavor of a very nut. 541 00:23:00,640 --> 00:23:02,280 Speaker 1: I will just round this off by saying that I 542 00:23:02,320 --> 00:23:04,440 Speaker 1: think there's a lot of I'm not going to say fear, 543 00:23:04,680 --> 00:23:06,199 Speaker 1: but a lot of people are sort of like, I know, 544 00:23:06,320 --> 00:23:08,320 Speaker 1: nuts are really high and fat and calories, like can 545 00:23:08,359 --> 00:23:10,480 Speaker 1: we eat them safely whilst trying to lose weight? And 546 00:23:10,520 --> 00:23:13,320 Speaker 1: there's actually very good research to support that nuts are 547 00:23:13,440 --> 00:23:17,000 Speaker 1: a incredibly healthy and be also supportive of weight loss. 548 00:23:17,359 --> 00:23:19,840 Speaker 1: When you think about their mounts or mount is roughly 549 00:23:19,880 --> 00:23:21,800 Speaker 1: about thirty grams, So as long as you're not just 550 00:23:21,920 --> 00:23:25,199 Speaker 1: chowing down on handfuls of honey coated maceadaemias, I mean, 551 00:23:25,200 --> 00:23:27,520 Speaker 1: it wouldn't blame because they're delicious, but you know that's 552 00:23:27,560 --> 00:23:29,280 Speaker 1: where the calories can really be the add up if 553 00:23:29,280 --> 00:23:32,000 Speaker 1: you're just taking handful after handful after handful. So if 554 00:23:32,040 --> 00:23:34,400 Speaker 1: you're really kind of measuring or being conscious of your 555 00:23:34,440 --> 00:23:36,719 Speaker 1: serving and keeping that to about kind of you know, 556 00:23:36,760 --> 00:23:39,200 Speaker 1: thirty to fifty grams kind of max per day. If 557 00:23:39,200 --> 00:23:42,320 Speaker 1: the goal is fat loss, that combined with a healthy 558 00:23:42,320 --> 00:23:46,560 Speaker 1: lifestyle and a healthy diet is absolutely positively geared to 559 00:23:46,640 --> 00:23:49,120 Speaker 1: support fat loss or weight loss as well. So absolutely 560 00:23:49,200 --> 00:23:51,840 Speaker 1: you can include them. It's really just around the portion 561 00:23:52,040 --> 00:23:53,760 Speaker 1: control that you kind of want to keep a little 562 00:23:53,760 --> 00:23:56,320 Speaker 1: bit of a handle on. True. True, well, that brings 563 00:23:56,400 --> 00:23:58,960 Speaker 1: us to the end of another episode of The Nutrition Couch. 564 00:23:59,200 --> 00:24:01,360 Speaker 1: We have a big surprise for you on our Wednesday 565 00:24:01,359 --> 00:24:03,639 Speaker 1: episode drop. We're actually changing up the format of that, 566 00:24:03,720 --> 00:24:06,320 Speaker 1: so stay tuned. If you're not someone that regularly listens 567 00:24:06,320 --> 00:24:08,359 Speaker 1: to the product review, we would encourage you to tune 568 00:24:08,359 --> 00:24:10,720 Speaker 1: into the brand new episode in a couple of days time. 569 00:24:11,040 --> 00:24:13,480 Speaker 1: And also, the other big news is that our Takeaway 570 00:24:13,520 --> 00:24:16,320 Speaker 1: Guard is finally available. I know we've been saying for 571 00:24:16,400 --> 00:24:18,840 Speaker 1: weeks now, but it's up online. It's on the nutritioncouch 572 00:24:18,920 --> 00:24:22,040 Speaker 1: dot com, our website. It's also up there with our 573 00:24:22,040 --> 00:24:24,080 Speaker 1: Supermarket Product Guide, which is still up there as well. 574 00:24:24,119 --> 00:24:26,160 Speaker 1: If you want to grab both of the PDFs available. 575 00:24:26,240 --> 00:24:28,359 Speaker 1: It's not a physical book. I want to stress that 576 00:24:28,400 --> 00:24:30,199 Speaker 1: it's not going to get mailed to you. It's a 577 00:24:30,200 --> 00:24:32,959 Speaker 1: PDF copy. We've made it available for download. You can 578 00:24:33,200 --> 00:24:35,040 Speaker 1: save it into your phone so that way, if you're 579 00:24:35,040 --> 00:24:37,600 Speaker 1: at the supermarket, you're out at a local takeaway shop, 580 00:24:37,600 --> 00:24:39,040 Speaker 1: you can quickly pull it up on your phone, have 581 00:24:39,200 --> 00:24:41,160 Speaker 1: us grow through and find out what are the best 582 00:24:41,200 --> 00:24:43,919 Speaker 1: takeaway options. If you're somewhere like Grilled or you know, 583 00:24:43,960 --> 00:24:45,720 Speaker 1: the family decide they want to have pizza hart and 584 00:24:45,760 --> 00:24:47,320 Speaker 1: you're like oh man, how do I work this in 585 00:24:47,359 --> 00:24:49,879 Speaker 1: whilst trying to stay healthy? Susie and I have recommended 586 00:24:49,920 --> 00:24:53,240 Speaker 1: our top two favorite products of all the major takeaway 587 00:24:53,280 --> 00:24:56,679 Speaker 1: options for Australia. So this is an Australia guide. It's 588 00:24:56,720 --> 00:24:59,480 Speaker 1: not something that we've done internationally unfortunately. So all of 589 00:24:59,480 --> 00:25:02,080 Speaker 1: the brands we have in there are the big Aussie brands. 590 00:25:02,080 --> 00:25:04,640 Speaker 1: You know, we go through Real Bruto Bar, We've got 591 00:25:04,680 --> 00:25:07,880 Speaker 1: you know, different types of Mexicans, different types of Chinese cuisines. 592 00:25:07,920 --> 00:25:10,440 Speaker 1: We've got you know, sushi's, We've got different types of 593 00:25:10,520 --> 00:25:13,240 Speaker 1: soups and spud bars and burgers, and we've got some 594 00:25:13,320 --> 00:25:14,040 Speaker 1: Snitzeles in. 595 00:25:14,000 --> 00:25:18,000 Speaker 2: There, sushi burgers, you know, pub food, so any kind 596 00:25:18,000 --> 00:25:20,040 Speaker 2: of cuisine. And I actually learned quite a lot because 597 00:25:20,560 --> 00:25:22,960 Speaker 2: if you don't routinely go to all the different chains, 598 00:25:23,080 --> 00:25:25,680 Speaker 2: there's actually a huge number of chains and growing numbers. 599 00:25:26,119 --> 00:25:27,840 Speaker 2: And you know, for example, just one of the little 600 00:25:27,880 --> 00:25:30,960 Speaker 2: tips I found, I really like roll the Vietnamese place. 601 00:25:31,000 --> 00:25:33,360 Speaker 2: I love their rice paper rolls and would usually recommend 602 00:25:33,400 --> 00:25:35,639 Speaker 2: the low card ones, but I actually learned that the 603 00:25:35,680 --> 00:25:38,360 Speaker 2: low cub rice paper rolls are actually not as low 604 00:25:38,440 --> 00:25:41,520 Speaker 2: incomes as I thought, So, you know, I think it's 605 00:25:41,560 --> 00:25:43,280 Speaker 2: really quite enlightening when you have a look at the 606 00:25:43,320 --> 00:25:45,000 Speaker 2: numbers and really what's in them. So I think for 607 00:25:45,040 --> 00:25:47,840 Speaker 2: anyone who does buy their lunch regularly at a food court, 608 00:25:48,080 --> 00:25:50,680 Speaker 2: or you know, do order in you know at times, 609 00:25:50,760 --> 00:25:53,119 Speaker 2: you know, for various reasons, I think you'll find it 610 00:25:53,200 --> 00:25:54,280 Speaker 2: really really interesting. 611 00:25:54,440 --> 00:25:56,280 Speaker 1: We've got all of those food call options as well. 612 00:25:56,280 --> 00:25:58,639 Speaker 1: You know, we've got the Hanichi if you're partial to 613 00:25:58,680 --> 00:26:02,040 Speaker 1: a so origin exactly, We've got Subway, We've got KFC, 614 00:26:02,160 --> 00:26:05,560 Speaker 1: we've got even Macas and Hungry Jacks. We haven't held back. 615 00:26:05,600 --> 00:26:08,720 Speaker 1: We've basically reviewed all of the top ones in Australia 616 00:26:08,760 --> 00:26:11,000 Speaker 1: and we've got a couple of really good quality options 617 00:26:11,040 --> 00:26:13,080 Speaker 1: in there. We've also got some drinks options. We've got 618 00:26:13,080 --> 00:26:15,359 Speaker 1: your Bubble Tea, your Big Juice Bars, your Top Juice, 619 00:26:15,400 --> 00:26:18,680 Speaker 1: your Boost Juice. We've done Glory Jeans, we've done zafroas Coffee, 620 00:26:18,720 --> 00:26:21,000 Speaker 1: we've done all of the big coffee houses as well, 621 00:26:21,480 --> 00:26:25,200 Speaker 1: basically showcasing our favorite options drinks and food wise as 622 00:26:25,240 --> 00:26:27,120 Speaker 1: well in the guide. We haven't done desserts. You guys 623 00:26:27,119 --> 00:26:29,199 Speaker 1: are free to choose a type of desserts that you like, 624 00:26:29,240 --> 00:26:31,320 Speaker 1: but we've done your main meals and your drinks as well, 625 00:26:31,359 --> 00:26:34,680 Speaker 1: so that's available on the nutritioncouch dot com and yet 626 00:26:34,840 --> 00:26:36,800 Speaker 1: enjoy and let us know how you go with that one. 627 00:26:37,040 --> 00:26:38,680 Speaker 1: Have a great week everyone, I'll see you soon.