1 00:00:00,320 --> 00:00:02,560 Speaker 1: It's the first thing you do each morning, switch on 2 00:00:02,600 --> 00:00:04,440 Speaker 1: the kettle or do you hopfloot it down to your 3 00:00:04,480 --> 00:00:07,760 Speaker 1: local coffee shop for your daily caffe and hit Well, 4 00:00:07,920 --> 00:00:10,600 Speaker 1: you're not alone and many of us Susie and myself 5 00:00:10,640 --> 00:00:13,800 Speaker 1: included countdown morning coffee as one of the highlights of 6 00:00:13,840 --> 00:00:17,000 Speaker 1: our day. But today on the Nuchution Couch, we take 7 00:00:17,040 --> 00:00:20,240 Speaker 1: a closer look at some new research which questions whether 8 00:00:20,400 --> 00:00:23,040 Speaker 1: the first coffee of the morning should actually be delayed, 9 00:00:23,200 --> 00:00:25,920 Speaker 1: even just a little. Hi. I'm LeAnn Laud and I'm 10 00:00:25,920 --> 00:00:28,400 Speaker 1: Pizzy Burrow and every week we bring you the Nutrition 11 00:00:28,560 --> 00:00:31,720 Speaker 1: Couch Podcast, a bioweekly podcast that keeps you up to 12 00:00:31,800 --> 00:00:33,760 Speaker 1: date with everything that you need to know in the 13 00:00:33,760 --> 00:00:37,159 Speaker 1: 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 00:00:43,240 --> 00:00:46,400 Speaker 1: pump intake under wraps. And our listener question is all 17 00:00:46,440 --> 00:00:50,320 Speaker 1: about nuts, but more specifically are some nuts better than others? 18 00:00:51,080 --> 00:00:53,400 Speaker 1: So to kick us off today, Susie, we are talking 19 00:00:53,479 --> 00:00:56,160 Speaker 1: about our morning coffee. And it's no secret that you 20 00:00:56,240 --> 00:00:58,640 Speaker 1: and I both are coffee lovers. When we meet up. 21 00:00:58,680 --> 00:01:00,720 Speaker 1: We often will go for a nice morning. You get 22 00:01:00,760 --> 00:01:02,800 Speaker 1: a last day, I get a cappucino, and then we 23 00:01:02,880 --> 00:01:04,920 Speaker 1: keep going in our morning walk. So I definitely not 24 00:01:04,959 --> 00:01:07,800 Speaker 1: here advocating for cutting out coffee. But there was a 25 00:01:07,800 --> 00:01:10,160 Speaker 1: little bit of an interesting article that just talked about 26 00:01:10,200 --> 00:01:13,640 Speaker 1: the effects of cortisol and potentially even just delaying your 27 00:01:13,680 --> 00:01:16,120 Speaker 1: morning coffee of the morning might pass over to you 28 00:01:16,160 --> 00:01:18,440 Speaker 1: and you can take our listeners through this article this morning. 29 00:01:18,560 --> 00:01:20,800 Speaker 2: Well, it was a headline that just grabbed my attention 30 00:01:20,959 --> 00:01:23,959 Speaker 2: because it referred to how delaying the first coffee of 31 00:01:24,000 --> 00:01:27,840 Speaker 2: the day may actually benefits sleep in general. It just 32 00:01:27,880 --> 00:01:30,080 Speaker 2: tricks my interest because i'd heard this previously, and I 33 00:01:30,120 --> 00:01:32,600 Speaker 2: actually hadn't heard it discussed in terms of science before. 34 00:01:32,640 --> 00:01:35,520 Speaker 2: And I think it was Michael Moseley in one of 35 00:01:35,560 --> 00:01:39,080 Speaker 2: his podcasts, had mentioned that he tries to delay his 36 00:01:39,240 --> 00:01:42,800 Speaker 2: morning caffeine hit until mid morning, so so at about 37 00:01:42,840 --> 00:01:47,200 Speaker 2: ten am. Because his argument is metabolically, our cortisol levels 38 00:01:47,240 --> 00:01:51,000 Speaker 2: are highest between say six at about nine am each day, 39 00:01:51,080 --> 00:01:53,840 Speaker 2: so cortosole is the stress hormone. It's sort of about 40 00:01:53,920 --> 00:01:56,400 Speaker 2: energy giving hormone, and it makes sense and that it 41 00:01:56,440 --> 00:01:58,400 Speaker 2: sort of peaks in that morning time when we're getting 42 00:01:58,480 --> 00:02:00,920 Speaker 2: up and at them, and then it's of reduces in 43 00:02:00,960 --> 00:02:02,440 Speaker 2: the day, which as long as why we can feel 44 00:02:02,480 --> 00:02:06,560 Speaker 2: a bit tired and sleepy in the afternoon. The issue 45 00:02:06,600 --> 00:02:09,400 Speaker 2: with quartersole is that particularly high levels over time are 46 00:02:09,400 --> 00:02:14,280 Speaker 2: associated with retaining weight, but also just knowing that it 47 00:02:14,400 --> 00:02:17,160 Speaker 2: depletes during the day, it's again sort of a reason 48 00:02:17,200 --> 00:02:19,320 Speaker 2: we might not have out the most energy in that morning. 49 00:02:19,400 --> 00:02:22,359 Speaker 2: So his argument was that if you get up straight away, 50 00:02:22,480 --> 00:02:25,280 Speaker 2: say you know, really early seven am, grab a double 51 00:02:25,280 --> 00:02:28,040 Speaker 2: shot last a, not only are you getting the natural 52 00:02:28,120 --> 00:02:31,000 Speaker 2: peak of your quartersole, which should be making you actually 53 00:02:31,040 --> 00:02:35,160 Speaker 2: feel quite alert anyway, but you're also programming the brain 54 00:02:35,280 --> 00:02:38,360 Speaker 2: to be looking for that external hit rather than perhaps 55 00:02:38,360 --> 00:02:41,600 Speaker 2: writing off your natural energy cycles and really going with those. 56 00:02:41,919 --> 00:02:43,720 Speaker 2: So his argument is you're better to have the coffee 57 00:02:43,720 --> 00:02:45,840 Speaker 2: at about ten am, which would be where your natural 58 00:02:45,919 --> 00:02:48,120 Speaker 2: quartersole reduces, and that's going to keep you propped up 59 00:02:48,120 --> 00:02:50,160 Speaker 2: to lunch time. Because of course the other thing that 60 00:02:50,240 --> 00:02:52,400 Speaker 2: we're always trying to regulate is bloo glucose control, and 61 00:02:52,440 --> 00:02:56,120 Speaker 2: blood glucose will also be elevated after a coffee. So 62 00:02:56,240 --> 00:02:58,320 Speaker 2: I just thought it was a really interesting chat you know, 63 00:02:58,400 --> 00:03:00,799 Speaker 2: the link between caffeine or coffee take later in the 64 00:03:00,880 --> 00:03:03,560 Speaker 2: day and sleep is well documented. We know that for 65 00:03:03,600 --> 00:03:06,720 Speaker 2: those particularly who are caffeine sensitive, you know, they if 66 00:03:06,720 --> 00:03:08,520 Speaker 2: they have a coffee after certain periods of time, it 67 00:03:08,560 --> 00:03:10,880 Speaker 2: may impact sleep. And I have to be honestly, and 68 00:03:10,919 --> 00:03:13,240 Speaker 2: everyone's quite different. You know, myself, I can have a 69 00:03:13,280 --> 00:03:15,600 Speaker 2: latte before but it doesn't tend to affect my sleep 70 00:03:15,639 --> 00:03:17,360 Speaker 2: so much. On the other hand, if I have a 71 00:03:17,360 --> 00:03:19,720 Speaker 2: diet coke, which we have sometimes on those days we 72 00:03:19,800 --> 00:03:22,280 Speaker 2: just need that kind of hit, that always disturbs my 73 00:03:22,320 --> 00:03:24,680 Speaker 2: sleep when that's actually got less caffeine, So that's obviously 74 00:03:24,680 --> 00:03:26,799 Speaker 2: something to do with the preservatives in it. So everyone's 75 00:03:26,919 --> 00:03:29,239 Speaker 2: very different in this space. But yeah, I just thought 76 00:03:29,240 --> 00:03:32,880 Speaker 2: it was a reasonable discussion because certainly for those who 77 00:03:32,960 --> 00:03:36,680 Speaker 2: don't have issues with cortisol, don't have issues in terms 78 00:03:36,680 --> 00:03:39,040 Speaker 2: of difficulty losing weight, and who have what I would 79 00:03:39,040 --> 00:03:42,440 Speaker 2: describe in my classic one coffee a day pe person people, 80 00:03:42,800 --> 00:03:44,120 Speaker 2: you know, they get up and they have a latte 81 00:03:44,200 --> 00:03:45,400 Speaker 2: and off they go for the rest of the day. 82 00:03:45,400 --> 00:03:48,360 Speaker 2: I don't think it's particularly relevant. But who I do 83 00:03:48,440 --> 00:03:51,120 Speaker 2: think it's relevant for is a number of us who 84 00:03:51,200 --> 00:03:54,240 Speaker 2: ride off cafe in the entire morning because we're tired. So, 85 00:03:54,400 --> 00:03:57,080 Speaker 2: for example, if this sounds familiar, you get up in 86 00:03:57,080 --> 00:03:58,400 Speaker 2: the morning and the first thing you do is put 87 00:03:58,440 --> 00:04:01,640 Speaker 2: the coffee machine on or even make an instant and 88 00:04:01,720 --> 00:04:03,840 Speaker 2: before eight o'clock in the morning, you've had a couple 89 00:04:04,000 --> 00:04:06,440 Speaker 2: or even a couple of double shots, and then you're 90 00:04:06,440 --> 00:04:08,840 Speaker 2: having another one mid morning. And for those people, I 91 00:04:08,880 --> 00:04:11,000 Speaker 2: would argue it possibly is better to try at a 92 00:04:11,040 --> 00:04:14,320 Speaker 2: bit of an experiment with riding out your caffeine intake 93 00:04:14,360 --> 00:04:16,960 Speaker 2: and actually trying to reduce it through that morning, because 94 00:04:17,000 --> 00:04:20,520 Speaker 2: the argument is land that you're constantly sort of overstimulating 95 00:04:20,520 --> 00:04:23,760 Speaker 2: yourself rather than trying to naturally regulate your energy with 96 00:04:24,200 --> 00:04:27,280 Speaker 2: you know, hydration for example, because of course dehydration is 97 00:04:27,279 --> 00:04:29,200 Speaker 2: going to make you feel tired, and many of us 98 00:04:29,240 --> 00:04:31,640 Speaker 2: will grab a quick coffee rather than perhaps just drink 99 00:04:31,720 --> 00:04:34,520 Speaker 2: some water, and then often we're not eating a well 100 00:04:34,560 --> 00:04:36,920 Speaker 2: balanced breakfast. So I certainly have a number of clients, 101 00:04:36,920 --> 00:04:39,839 Speaker 2: so I have two coffees all the time over a 102 00:04:39,880 --> 00:04:42,400 Speaker 2: decent balanced breakfast. And if you're really trying to get 103 00:04:42,440 --> 00:04:45,159 Speaker 2: back in control of your energy cycles and not have 104 00:04:45,240 --> 00:04:47,880 Speaker 2: those peaks and highs through and drops through the day 105 00:04:47,920 --> 00:04:50,919 Speaker 2: where you're constantly looking for a hit of energy, you know, 106 00:04:50,920 --> 00:04:53,200 Speaker 2: it makes sense perhaps to space it out. And if 107 00:04:53,240 --> 00:04:55,400 Speaker 2: I think of myself, I probably have a coffee within 108 00:04:55,480 --> 00:04:57,599 Speaker 2: two hours of waking. I sort of get up, do 109 00:04:57,640 --> 00:04:59,360 Speaker 2: a few bits and pieces, and then take myself down 110 00:04:59,360 --> 00:05:01,480 Speaker 2: to the coffee shop. But I am a one coffee 111 00:05:01,520 --> 00:05:03,279 Speaker 2: a day person, and then go through to lunch. I 112 00:05:03,279 --> 00:05:06,159 Speaker 2: certainly don't toop up. So I think it's also relevant 113 00:05:06,160 --> 00:05:08,680 Speaker 2: for office workers who perhaps ride off caffeine right through 114 00:05:08,720 --> 00:05:10,760 Speaker 2: the morning and then also have another one mid morning, 115 00:05:11,120 --> 00:05:13,120 Speaker 2: keeping in mind that that's quite a lot of caffeine 116 00:05:13,120 --> 00:05:14,880 Speaker 2: on top of your natural cortisol than if you are 117 00:05:14,920 --> 00:05:18,640 Speaker 2: feeling a bit sort of reliant on those external energy hits. 118 00:05:18,839 --> 00:05:21,000 Speaker 2: Sometimes it is a little bit of a benefit to 119 00:05:21,040 --> 00:05:23,000 Speaker 2: have a metabolic reset and really look at what your 120 00:05:23,080 --> 00:05:24,839 Speaker 2: natural energy is doing, and is there something that you 121 00:05:24,839 --> 00:05:26,920 Speaker 2: can feel more in control. You know, you may even 122 00:05:26,960 --> 00:05:28,800 Speaker 2: be betterly and to have a green tea earlier, or 123 00:05:28,839 --> 00:05:32,360 Speaker 2: a match a tea where that energy regulation is better 124 00:05:32,600 --> 00:05:35,880 Speaker 2: than just the pure sort of more concentrated sources of 125 00:05:35,880 --> 00:05:38,480 Speaker 2: caffeine in a double shot or a shot of coffee, 126 00:05:38,480 --> 00:05:40,760 Speaker 2: which is about as you know, about one hundred milligrams 127 00:05:41,160 --> 00:05:43,040 Speaker 2: of caffeine in one hit compared to a T or 128 00:05:43,040 --> 00:05:44,920 Speaker 2: a match which might have sort of twenty to forty. 129 00:05:45,120 --> 00:05:46,840 Speaker 1: All really good points. And I was looking for more 130 00:05:46,960 --> 00:05:49,359 Speaker 1: like the science in this article. And it's an article 131 00:05:49,360 --> 00:05:51,560 Speaker 1: on the ABC, if anyone's looking to read. It says 132 00:05:51,760 --> 00:05:53,680 Speaker 1: delaying your first copy of the day could be the 133 00:05:53,760 --> 00:05:56,279 Speaker 1: key to a good night's sleep. It was posted on 134 00:05:56,320 --> 00:05:58,960 Speaker 1: the twenty of the Feb twenty twenty three, so it's 135 00:05:59,000 --> 00:06:01,599 Speaker 1: very recent. I couldn't really see much of the science 136 00:06:01,640 --> 00:06:03,360 Speaker 1: linked to it, but I was sort of, like you, 137 00:06:03,520 --> 00:06:05,599 Speaker 1: was trying to figure out how it kind of could 138 00:06:05,680 --> 00:06:07,719 Speaker 1: lead to a better night's sleep. And it was sort 139 00:06:07,720 --> 00:06:11,039 Speaker 1: of saying in there that caffeine essentially blocks a receptor 140 00:06:11,080 --> 00:06:14,400 Speaker 1: in the brain. Essentially, if you're having your coffee first up, 141 00:06:14,680 --> 00:06:18,120 Speaker 1: it takes some of these they called adenacene receptors, it 142 00:06:18,160 --> 00:06:20,400 Speaker 1: takes them out of action for a little bit longer, 143 00:06:20,640 --> 00:06:23,400 Speaker 1: and it delays this adena sign being able to kind 144 00:06:23,400 --> 00:06:24,919 Speaker 1: of like build up in the body, and that's what 145 00:06:24,960 --> 00:06:27,000 Speaker 1: helps us fall asleep. But what I think I'm just 146 00:06:27,000 --> 00:06:30,080 Speaker 1: struggling with Susie is trying to piece that together where 147 00:06:30,200 --> 00:06:32,400 Speaker 1: I understand that if you're having a lot of coffee, 148 00:06:32,400 --> 00:06:35,720 Speaker 1: then that would delay this receptive building up and helping 149 00:06:35,800 --> 00:06:38,120 Speaker 1: us sleep. But I don't see how just delaying it 150 00:06:38,160 --> 00:06:39,839 Speaker 1: for an hour or two in the morning would actually 151 00:06:39,839 --> 00:06:41,760 Speaker 1: help us fall asleep more at not. I would think 152 00:06:41,800 --> 00:06:44,320 Speaker 1: it's more to do with the overall caffeine load throughout 153 00:06:44,320 --> 00:06:46,440 Speaker 1: the day. So, like you said, I think if you're 154 00:06:46,440 --> 00:06:48,400 Speaker 1: just one or two day coffees is not going to 155 00:06:48,440 --> 00:06:50,520 Speaker 1: do too much for us. But if it's someone that 156 00:06:50,720 --> 00:06:53,360 Speaker 1: really relies and not heavily throughout the day, I think 157 00:06:53,400 --> 00:06:56,200 Speaker 1: just cutting down in your caffeine intake all together is 158 00:06:56,200 --> 00:06:57,320 Speaker 1: probably the better strategy. 159 00:06:57,640 --> 00:07:00,599 Speaker 2: I think one of the things is to rem The 160 00:07:00,600 --> 00:07:03,800 Speaker 2: body loves to be stable, and so if you are 161 00:07:04,000 --> 00:07:08,320 Speaker 2: following the same coffee slash tea intake habits through the day, 162 00:07:08,800 --> 00:07:11,559 Speaker 2: the body will absolutely get used to that over time, 163 00:07:11,640 --> 00:07:13,400 Speaker 2: and you'll need more and more to get the same hit. 164 00:07:13,480 --> 00:07:15,880 Speaker 2: That's just homeostasis. You know, our bodies are very smart. 165 00:07:16,120 --> 00:07:18,440 Speaker 2: So the other thing I think is always great to 166 00:07:18,520 --> 00:07:20,760 Speaker 2: do for all of us is just mix up the routine. 167 00:07:20,800 --> 00:07:22,520 Speaker 2: You know, when I've got clients who perhaps are in 168 00:07:22,560 --> 00:07:25,239 Speaker 2: a weight lost plateau or even myself if I notice, 169 00:07:25,280 --> 00:07:27,640 Speaker 2: you know, I'm not feeling as good anymore. Mixing up 170 00:07:27,680 --> 00:07:30,360 Speaker 2: the morning routine in particular, so for example, if you 171 00:07:30,360 --> 00:07:33,240 Speaker 2: don't eat until nine o'clock, having something at seven o'clock, 172 00:07:33,440 --> 00:07:35,600 Speaker 2: or in this example, if you have a coffee straight 173 00:07:35,600 --> 00:07:38,080 Speaker 2: away at six am or seven, maybe have a tea 174 00:07:38,160 --> 00:07:40,560 Speaker 2: instead and push your actual coffee back to mid morning 175 00:07:40,840 --> 00:07:42,440 Speaker 2: and have a little bit of an experiment of the 176 00:07:42,440 --> 00:07:45,840 Speaker 2: way you feel. Because the human body responds very well 177 00:07:45,880 --> 00:07:48,360 Speaker 2: when we push it, and it gets very lazy when 178 00:07:48,360 --> 00:07:50,840 Speaker 2: it has the same stimulus day in day out. So again, 179 00:07:50,880 --> 00:07:53,000 Speaker 2: if you're having that same coffee, same time, same day, 180 00:07:53,120 --> 00:07:55,240 Speaker 2: probably not going to get the hit over time. So 181 00:07:55,280 --> 00:07:57,600 Speaker 2: I think it's just interesting to mix up those routines. 182 00:07:57,640 --> 00:08:00,840 Speaker 2: And particularly if you're someone who is quite anxious you 183 00:08:00,880 --> 00:08:03,160 Speaker 2: write off caffeine all day, you know that perhaps your 184 00:08:03,200 --> 00:08:05,680 Speaker 2: quartodoll have been told that it is on the high side. 185 00:08:05,840 --> 00:08:07,280 Speaker 2: You know it is worth having a look at the 186 00:08:07,320 --> 00:08:09,960 Speaker 2: timing and thinking, right, well, actually, physiologically, am I better 187 00:08:10,000 --> 00:08:11,960 Speaker 2: to start with a hot water with lemon or am 188 00:08:11,960 --> 00:08:13,640 Speaker 2: I better to start with a green veggie juice which 189 00:08:13,680 --> 00:08:15,800 Speaker 2: is packful of nutrition, and we'll give you a natural 190 00:08:15,920 --> 00:08:18,160 Speaker 2: energy hit and then wait till you get to work 191 00:08:18,200 --> 00:08:20,120 Speaker 2: at maybe nine or ten and have us half a 192 00:08:20,160 --> 00:08:24,080 Speaker 2: second breakfast or a decent mid morning top up. Maybe 193 00:08:24,120 --> 00:08:27,160 Speaker 2: a very smart way to regulate both your glucose and 194 00:08:27,200 --> 00:08:31,600 Speaker 2: your energy's caught courtesy of caffeine, but also be benefiting 195 00:08:31,600 --> 00:08:35,320 Speaker 2: you hormonally. From a quarter doll perspective, excellent. All right, Well, 196 00:08:35,520 --> 00:08:37,520 Speaker 2: going from one stimulant to the other hand, we go 197 00:08:37,559 --> 00:08:42,440 Speaker 2: from coffee is to chocolate. Because I've noticed on my 198 00:08:42,520 --> 00:08:46,200 Speaker 2: client's food diaries, I'm starting to see, oh, just a 199 00:08:46,240 --> 00:08:48,960 Speaker 2: little few couple of eggs here and there, because and 200 00:08:49,240 --> 00:08:51,200 Speaker 2: it's Easter. You know, the eggs have been in literally 201 00:08:51,240 --> 00:08:53,720 Speaker 2: since Christmas. And I know, I agree the hot Cross 202 00:08:53,720 --> 00:08:55,760 Speaker 2: bunds have been in my house since Christmas because my 203 00:08:55,760 --> 00:08:58,760 Speaker 2: little boys do like them for breakfast. But I think 204 00:08:58,800 --> 00:09:01,280 Speaker 2: it's the time, a week or two out from East 205 00:09:01,320 --> 00:09:05,160 Speaker 2: to holidays to really discuss how you manage this period 206 00:09:05,160 --> 00:09:07,480 Speaker 2: of time, because if you don't go in with a plan, 207 00:09:07,559 --> 00:09:10,880 Speaker 2: and I always say planning is key to dietary success. 208 00:09:10,960 --> 00:09:13,160 Speaker 2: You know, it's not chance, it's not hope, You've got 209 00:09:13,160 --> 00:09:15,400 Speaker 2: to actually have a plan in place. I think it's 210 00:09:15,480 --> 00:09:18,079 Speaker 2: really important to have a plan with Easter chocolate, particularly 211 00:09:18,080 --> 00:09:19,840 Speaker 2: if you have it around the house for kids, or 212 00:09:20,040 --> 00:09:22,040 Speaker 2: you might be giving it as gifts or know that 213 00:09:22,080 --> 00:09:23,719 Speaker 2: you do tend to have quite a lot of those 214 00:09:23,800 --> 00:09:26,680 Speaker 2: treat type foods around. So what I will say is 215 00:09:27,160 --> 00:09:30,160 Speaker 2: that Easter chocolate is designed for Easter Sunday. So the 216 00:09:30,200 --> 00:09:32,320 Speaker 2: fact we've had access to Easter eggs for months and 217 00:09:32,360 --> 00:09:34,400 Speaker 2: months and months is a problem because, as you all know, 218 00:09:34,760 --> 00:09:37,360 Speaker 2: we walk past every end aisle of the supermarkets and 219 00:09:37,400 --> 00:09:40,320 Speaker 2: all those little delicious bags are there. Now I have 220 00:09:40,360 --> 00:09:43,000 Speaker 2: a fundamental problem at the moment because there's so expensive 221 00:09:43,080 --> 00:09:45,679 Speaker 2: per gram to actually buy. If you compare the cost 222 00:09:45,679 --> 00:09:49,760 Speaker 2: of say those mini Easter eggs with block chocolate per 223 00:09:49,800 --> 00:09:53,240 Speaker 2: one hundred grams, it's hideously expensive, like you're paying you know, 224 00:09:53,320 --> 00:09:55,840 Speaker 2: twice often the amount that the chocolate is per weight. 225 00:09:55,960 --> 00:09:57,920 Speaker 2: At a time when budgets are at the forefront of 226 00:09:57,960 --> 00:09:59,600 Speaker 2: many of our minds, I think if you keep that 227 00:09:59,640 --> 00:10:03,520 Speaker 2: front of mind as well, I myself lack a food rule. Now. 228 00:10:03,559 --> 00:10:06,400 Speaker 2: I know that there's sort of pushback from diet communities 229 00:10:06,400 --> 00:10:08,680 Speaker 2: around you shouldn't have food rules and it promotes restrictive eating, 230 00:10:08,679 --> 00:10:11,319 Speaker 2: and I don't agree. I think that food rules give 231 00:10:11,360 --> 00:10:13,760 Speaker 2: us a guide, and if we don't have a guide 232 00:10:13,880 --> 00:10:15,679 Speaker 2: or a rule, it's very easy to fall by the 233 00:10:15,679 --> 00:10:18,120 Speaker 2: wayside and get caught up in in bad habits. So 234 00:10:18,640 --> 00:10:20,760 Speaker 2: I like the rule to be no real East to 235 00:10:20,800 --> 00:10:23,640 Speaker 2: chocolate or Easter to hot Cross buns for myself, for example, 236 00:10:23,679 --> 00:10:26,680 Speaker 2: or for my adult clients until Good Friday, because to me, 237 00:10:26,800 --> 00:10:29,040 Speaker 2: that's the holiday period. If you start now, you know, 238 00:10:29,080 --> 00:10:32,000 Speaker 2: that's literally hundreds and hundreds of extra calories. So for example, 239 00:10:32,040 --> 00:10:34,480 Speaker 2: in it any of the Easter bunnies that you see, 240 00:10:34,600 --> 00:10:36,560 Speaker 2: or the good old lead let's talk about the limp bunnies. 241 00:10:36,559 --> 00:10:39,319 Speaker 2: You know, there are hundred grams a little limp bunny, 242 00:10:39,360 --> 00:10:40,960 Speaker 2: and I myself do like the hazel n ones. I 243 00:10:40,960 --> 00:10:43,839 Speaker 2: won't deny it, but one of those leanne is more 244 00:10:43,920 --> 00:10:47,160 Speaker 2: than five hundred calories, you know, And we've all sat 245 00:10:47,160 --> 00:10:49,480 Speaker 2: there and demolished one. So they're like a meal in itself. 246 00:10:49,520 --> 00:10:51,760 Speaker 2: And as we know, once you open one, unless you're 247 00:10:51,800 --> 00:10:54,800 Speaker 2: someone who is really high in self regulation, chances are 248 00:10:54,840 --> 00:10:56,840 Speaker 2: you going to keep munching away at it. It's small 249 00:10:56,840 --> 00:10:58,959 Speaker 2: pieces you don't notice. And that's even worse when we're 250 00:10:58,960 --> 00:11:01,000 Speaker 2: talking about those little bags eggs because they just slip 251 00:11:01,080 --> 00:11:02,760 Speaker 2: in before you know it. So that's going to give 252 00:11:02,760 --> 00:11:05,679 Speaker 2: you about thirty grams of fat. Even land three mini eggs, 253 00:11:05,720 --> 00:11:09,079 Speaker 2: I'm talking three tiny eggs that you would inhale literally 254 00:11:09,080 --> 00:11:11,600 Speaker 2: after a meal, has got just shive of one hundred 255 00:11:11,600 --> 00:11:13,840 Speaker 2: and fifty calories. So if you're treating yourself to some 256 00:11:13,880 --> 00:11:16,320 Speaker 2: eggs after dinner, it wouldn't be more than two or three. 257 00:11:16,440 --> 00:11:18,200 Speaker 2: Now sure, if you can control yourself and don't have 258 00:11:18,200 --> 00:11:21,720 Speaker 2: a problem with that, absolutely put it into your discretionary calories. 259 00:11:21,760 --> 00:11:24,160 Speaker 2: But it would be about three mini eggs would be 260 00:11:24,280 --> 00:11:27,040 Speaker 2: sort of the volume. A Cabri cream egg has got 261 00:11:27,040 --> 00:11:28,840 Speaker 2: over two hundred calories in it, and I know I've 262 00:11:28,880 --> 00:11:30,640 Speaker 2: got some big fans with those out there, so again 263 00:11:30,679 --> 00:11:32,320 Speaker 2: that's probably a bit more than you would want to 264 00:11:32,320 --> 00:11:35,800 Speaker 2: have as a dessert. Now, hot cross buns, good old 265 00:11:36,280 --> 00:11:38,600 Speaker 2: days of small hot cross buns are long gone, where 266 00:11:38,600 --> 00:11:40,640 Speaker 2: there about one hundred and fifty calories and you know, 267 00:11:40,679 --> 00:11:43,200 Speaker 2: actually not too bad nutritionally because they've got some fiber 268 00:11:43,200 --> 00:11:46,439 Speaker 2: from the fruit. The jumbo now chop chip ones have 269 00:11:46,520 --> 00:11:48,800 Speaker 2: got upwards of you know, two hundred and eighty three 270 00:11:48,920 --> 00:11:51,679 Speaker 2: hundred calories and about ten grams of fat, and that's 271 00:11:51,720 --> 00:11:53,440 Speaker 2: without the butter. So as soon as you're buying in 272 00:11:53,440 --> 00:11:56,000 Speaker 2: the hot chocolate hot cross buns, that's literally like a 273 00:11:56,080 --> 00:11:58,440 Speaker 2: cake you've got there. So I'm not saying this to 274 00:11:58,440 --> 00:12:00,520 Speaker 2: say don't eat any I'm saying that a time and 275 00:12:00,559 --> 00:12:03,120 Speaker 2: a place, and I think, you know, unless you've got 276 00:12:03,200 --> 00:12:05,319 Speaker 2: really high self control, you're probably better to leave it 277 00:12:05,400 --> 00:12:08,520 Speaker 2: until the Easter weekend, enjoy them on Good Fridays to 278 00:12:08,520 --> 00:12:10,600 Speaker 2: Saturdays to Sundays to Monday, and then get rid of 279 00:12:10,600 --> 00:12:13,200 Speaker 2: them because it just is calories that slip in. And 280 00:12:13,200 --> 00:12:15,040 Speaker 2: I always suggest my client's pick, you know, an egg 281 00:12:15,080 --> 00:12:17,680 Speaker 2: that they love, whether it's a Ferrero, whether it's a lint. Myself, 282 00:12:17,679 --> 00:12:20,760 Speaker 2: I love the Ferrero type chocolate, and focus on what 283 00:12:20,800 --> 00:12:23,000 Speaker 2: you enjoy, savor it, and then get over it. Rather 284 00:12:23,040 --> 00:12:25,040 Speaker 2: than just routinely buying a couple of extra bags and 285 00:12:25,080 --> 00:12:27,640 Speaker 2: costing yourself an extra ten bucks seat shop for what 286 00:12:27,760 --> 00:12:30,199 Speaker 2: is basically very expensive chocolate. 287 00:12:30,320 --> 00:12:32,439 Speaker 1: I couldn't agree more. David and I bought a bag 288 00:12:32,480 --> 00:12:34,600 Speaker 1: of little I think they were Oreo eggs the other 289 00:12:34,679 --> 00:12:36,959 Speaker 1: day and be tweet us. We demolished in an entire day, 290 00:12:36,960 --> 00:12:38,520 Speaker 1: and it was like seven or eight dollars for the 291 00:12:38,559 --> 00:12:40,440 Speaker 1: little bag, and I said, we're not doing that again 292 00:12:40,520 --> 00:12:43,320 Speaker 1: until Easter. So I like that, and I agree, I 293 00:12:43,320 --> 00:12:45,240 Speaker 1: don't think we have to call them rules. I say 294 00:12:45,240 --> 00:12:47,240 Speaker 1: to my client's structure, like, we want a little bit 295 00:12:47,240 --> 00:12:50,000 Speaker 1: of structure with our nutrition, because if not, let's all 296 00:12:50,000 --> 00:12:51,800 Speaker 1: be honest, it's a free for all. And you come 297 00:12:51,800 --> 00:12:54,000 Speaker 1: out of Easter and you're like, oh man, my jeans 298 00:12:54,040 --> 00:12:56,160 Speaker 1: are tight, Like I don't feel great. You know, I 299 00:12:56,200 --> 00:12:58,040 Speaker 1: was supposed to be trying to actively lose weight, yet 300 00:12:58,040 --> 00:13:00,160 Speaker 1: my weight's going up and everything's kind of going the 301 00:13:00,200 --> 00:13:02,680 Speaker 1: opposite way that you wanted to. So I think having 302 00:13:02,679 --> 00:13:04,920 Speaker 1: a little bit of structure is a good thing. And 303 00:13:05,120 --> 00:13:06,880 Speaker 1: like you said, I think really pick the one or 304 00:13:06,880 --> 00:13:08,960 Speaker 1: two things that you want the most, and particularly if 305 00:13:09,000 --> 00:13:11,520 Speaker 1: you've got kids in the house, just don't go overboard. 306 00:13:11,559 --> 00:13:13,440 Speaker 1: Like I went to a friend's house the other day, Susie, 307 00:13:13,480 --> 00:13:15,920 Speaker 1: and then we'll bags and bags of Easter eggs sitting 308 00:13:15,960 --> 00:13:17,600 Speaker 1: on the counter and she's like, oh, I'm preparing for 309 00:13:17,640 --> 00:13:19,880 Speaker 1: the kids eas to hunt. And I was like, children 310 00:13:19,960 --> 00:13:22,040 Speaker 1: just don't need that much chocolate, Like you're gonna run 311 00:13:22,080 --> 00:13:24,160 Speaker 1: them on a sugar high all day long. I was 312 00:13:24,200 --> 00:13:26,000 Speaker 1: talking to my sister and we've both got little kids. 313 00:13:26,040 --> 00:13:27,920 Speaker 1: Like me, it's only fifteen months and her bub's only 314 00:13:27,920 --> 00:13:29,959 Speaker 1: two and a half, and so we were saying, look, 315 00:13:29,960 --> 00:13:31,760 Speaker 1: we'll buy a couple of little mini Easter eggs, and 316 00:13:31,760 --> 00:13:33,360 Speaker 1: me he hasn't even had chocolate, so she won't even 317 00:13:33,440 --> 00:13:35,160 Speaker 1: you know, she won't even have an egg. But I said, 318 00:13:35,160 --> 00:13:37,120 Speaker 1: why don't we get like a little Easter bunny. We'll 319 00:13:37,120 --> 00:13:39,000 Speaker 1: get a little you know, a few other toys to 320 00:13:39,040 --> 00:13:40,960 Speaker 1: put within the Easter hunt. So it's still a really 321 00:13:41,000 --> 00:13:43,319 Speaker 1: fun experience. But at the same time, they're not just 322 00:13:43,440 --> 00:13:46,560 Speaker 1: hunting pure Easter eggs, because I think we do overdo 323 00:13:46,600 --> 00:13:49,000 Speaker 1: it in these holidays, and then you know, we over buy, 324 00:13:49,360 --> 00:13:51,760 Speaker 1: the kids over consume, and then we're left with kind 325 00:13:51,760 --> 00:13:54,080 Speaker 1: of the reality of that, which is a massive sugar high, 326 00:13:54,240 --> 00:13:56,319 Speaker 1: big tantrums, and no one wanted to sleep when it 327 00:13:56,360 --> 00:13:59,480 Speaker 1: comes to nighttime. So I think just regulating the amount 328 00:13:59,480 --> 00:14:01,760 Speaker 1: that we buy this year is a great strategy, not 329 00:14:01,840 --> 00:14:04,640 Speaker 1: having too much in the house and also being conscious 330 00:14:04,679 --> 00:14:07,200 Speaker 1: that once he says over, we don't want bags and 331 00:14:07,240 --> 00:14:09,800 Speaker 1: packets of them lying around everywhere and the family or 332 00:14:09,840 --> 00:14:12,440 Speaker 1: friends are gifting us, take them to the workplace with you, 333 00:14:12,520 --> 00:14:14,880 Speaker 1: take them to school, send them, you know, with the kids, 334 00:14:14,920 --> 00:14:16,920 Speaker 1: and the teachers can hand them out as treats during 335 00:14:16,960 --> 00:14:19,080 Speaker 1: the week or something. Just try not to have bags 336 00:14:19,080 --> 00:14:21,200 Speaker 1: and bags in the pantry and in the house because 337 00:14:21,800 --> 00:14:24,600 Speaker 1: nobody's that great at self regulations, Susie lot to be honest, 338 00:14:24,600 --> 00:14:27,280 Speaker 1: myself and you included, and we're very aware that if 339 00:14:27,280 --> 00:14:29,920 Speaker 1: it's in your environment, you will very likely consume it 340 00:14:30,000 --> 00:14:32,640 Speaker 1: sooner or later. So just being really conscious of the 341 00:14:32,640 --> 00:14:35,000 Speaker 1: amount that we buy it from a budgeting perspective, but 342 00:14:35,080 --> 00:14:38,160 Speaker 1: also a health perspective is really important this year as well. 343 00:14:38,320 --> 00:14:40,240 Speaker 1: But unlike you, I sort of we've had a few 344 00:14:40,240 --> 00:14:42,560 Speaker 1: hot Cross bunds in the house lately. Me is really 345 00:14:42,600 --> 00:14:44,840 Speaker 1: taken to them. She sits in the crate of the 346 00:14:44,840 --> 00:14:46,680 Speaker 1: gym and walll munch on half a hot Cross bund 347 00:14:46,720 --> 00:14:48,200 Speaker 1: for her, you know, for a little bit of breakfast 348 00:14:48,280 --> 00:14:50,160 Speaker 1: or something. Well, we happily do our gym class. So 349 00:14:50,400 --> 00:14:52,840 Speaker 1: we've definitely had them a lot sooner in the household 350 00:14:52,840 --> 00:14:55,440 Speaker 1: this year than usually. But it's really you know, I'm 351 00:14:55,440 --> 00:14:57,040 Speaker 1: sticking to the ones that are kind of the fruit 352 00:14:57,040 --> 00:14:58,880 Speaker 1: free ones or the fruit only I'm really trying to 353 00:14:58,920 --> 00:15:01,400 Speaker 1: avoid buying a choc chip ones or any of them 354 00:15:01,440 --> 00:15:03,440 Speaker 1: more decadent ones as well. So I think just being 355 00:15:03,480 --> 00:15:05,520 Speaker 1: a little bit smarter with some of our choices is 356 00:15:05,600 --> 00:15:08,720 Speaker 1: Easter can really lead to us, you know, prioritizing our 357 00:15:08,760 --> 00:15:11,760 Speaker 1: house versus as going down that all or nothing pathway 358 00:15:11,800 --> 00:15:13,760 Speaker 1: then coming out of the back end of Easter and 359 00:15:13,840 --> 00:15:16,880 Speaker 1: feeling quite you know, deflated because we didn't really keep 360 00:15:16,960 --> 00:15:19,080 Speaker 1: up with any of our sort of health or nutrition goals. 361 00:15:19,240 --> 00:15:21,120 Speaker 2: Yeah, I've got a few little strategies like that too. 362 00:15:21,280 --> 00:15:23,240 Speaker 2: I find the kids love to do the Easter hunt, 363 00:15:23,280 --> 00:15:25,000 Speaker 2: but once it's over, they forget about them. So what 364 00:15:25,040 --> 00:15:26,640 Speaker 2: I do is let them hunt them all and then 365 00:15:26,640 --> 00:15:28,520 Speaker 2: I take them away and pack them away into the cover, 366 00:15:28,640 --> 00:15:30,680 Speaker 2: and often they don't eat them. And then what I'll 367 00:15:30,680 --> 00:15:32,320 Speaker 2: do with them is melt them down and use it 368 00:15:32,440 --> 00:15:34,760 Speaker 2: like as a drizzle for something or in baking, or 369 00:15:34,800 --> 00:15:36,440 Speaker 2: you can do it fruit in it. So it's sort 370 00:15:36,440 --> 00:15:38,880 Speaker 2: of either giving it away or using it for something else. 371 00:15:39,000 --> 00:15:41,600 Speaker 2: Or I know some parents will pack the chocolate away 372 00:15:41,600 --> 00:15:42,960 Speaker 2: and then give the kids, you know, a little egg 373 00:15:43,080 --> 00:15:44,600 Speaker 2: or something in their lunch box, so they sort of 374 00:15:44,600 --> 00:15:47,520 Speaker 2: spread it out as well. I think that's quite quite smart. 375 00:15:47,760 --> 00:15:50,040 Speaker 2: I think the other thing around the Easter holiday period 376 00:15:50,080 --> 00:15:51,960 Speaker 2: and for people to be thinking about if you've got 377 00:15:51,960 --> 00:15:54,000 Speaker 2: school age kids, you'll know it's close to three weeks 378 00:15:54,160 --> 00:15:57,240 Speaker 2: of school holidays. That's not insignificant. It's also a really 379 00:15:57,280 --> 00:15:59,640 Speaker 2: opportune time to move. You know, there's all these public 380 00:15:59,640 --> 00:16:02,520 Speaker 2: holidays days in a row, the weather is still reasonably 381 00:16:02,520 --> 00:16:04,920 Speaker 2: good touch wood. You know, it's not a time to 382 00:16:05,400 --> 00:16:07,640 Speaker 2: take a break from exercise. It's a time to really 383 00:16:07,720 --> 00:16:09,240 Speaker 2: ramp it up. So that's the other thing. If you 384 00:16:09,280 --> 00:16:11,119 Speaker 2: are going to be eating a bit more with celebratory 385 00:16:11,120 --> 00:16:13,240 Speaker 2: meals and hot Cross bunds and of course there's a 386 00:16:13,240 --> 00:16:15,760 Speaker 2: lot more chocolate around, you certainly want to use it 387 00:16:15,760 --> 00:16:17,880 Speaker 2: as an opportunity to move more and get the kids 388 00:16:17,880 --> 00:16:20,480 Speaker 2: out and active and running, as opposed to you know, 389 00:16:20,640 --> 00:16:23,240 Speaker 2: let's just have a holiday and sit and relax. So 390 00:16:23,240 --> 00:16:25,080 Speaker 2: so many people love to do over those kind of 391 00:16:25,120 --> 00:16:29,120 Speaker 2: extended breaks. So yeah, I think that you're absolutely right. 392 00:16:29,160 --> 00:16:30,640 Speaker 2: I think it's you know, if you don't want to 393 00:16:30,680 --> 00:16:33,120 Speaker 2: eat it, just try not to buy too much because 394 00:16:33,160 --> 00:16:37,280 Speaker 2: we all over purchase. And yeah, it's not saying you 395 00:16:37,320 --> 00:16:40,000 Speaker 2: can't have it, but I think really spend time savoring 396 00:16:40,280 --> 00:16:42,960 Speaker 2: the egg or the indulgence that you like rather than 397 00:16:43,040 --> 00:16:45,440 Speaker 2: letting it slip in at this time. And whatever your 398 00:16:45,520 --> 00:16:47,680 Speaker 2: rule is. And if you are someone who can regulate 399 00:16:48,120 --> 00:16:50,400 Speaker 2: and do like to have some Easter chocolate, you know 400 00:16:50,480 --> 00:16:52,680 Speaker 2: it's about two or three mini eggs is the serve 401 00:16:52,920 --> 00:16:55,760 Speaker 2: or say one hundred grand bunny once a week, as 402 00:16:55,800 --> 00:16:58,720 Speaker 2: opposed to you a packet every couple of days. Because 403 00:16:58,720 --> 00:17:02,240 Speaker 2: the greatest predictor intakers availability. And if you leave those 404 00:17:02,240 --> 00:17:04,280 Speaker 2: little eggs lying around, you will continue to punch yourway 405 00:17:04,280 --> 00:17:06,440 Speaker 2: through them, as you and David learnt. And not only 406 00:17:06,520 --> 00:17:08,399 Speaker 2: is that a significant amount of coin, it's also a 407 00:17:08,440 --> 00:17:10,360 Speaker 2: significant amount of calories. 408 00:17:10,800 --> 00:17:13,760 Speaker 1: Absolutely, And then moving from one food to another, SUSI 409 00:17:14,240 --> 00:17:16,399 Speaker 1: with sweet we were talking about nuts. So a listener 410 00:17:16,480 --> 00:17:19,840 Speaker 1: question this week was really around nuts healsy in which 411 00:17:19,840 --> 00:17:21,800 Speaker 1: ones are the healthiest? So I think by now a 412 00:17:21,800 --> 00:17:24,480 Speaker 1: lot of us understand that there's very strong research to 413 00:17:24,520 --> 00:17:28,960 Speaker 1: support nuts are very very healthy, nutritionally dense food. They 414 00:17:29,000 --> 00:17:31,400 Speaker 1: are more of a fat serve than anything, so we'd 415 00:17:31,400 --> 00:17:33,399 Speaker 1: probably class them or as a fat serve in spite 416 00:17:33,400 --> 00:17:35,280 Speaker 1: them also having a bit of protein a bit of 417 00:17:35,280 --> 00:17:37,840 Speaker 1: fiber in them as well. But we do predominantly class 418 00:17:37,840 --> 00:17:40,159 Speaker 1: them as more of a higher fat product, but they 419 00:17:40,240 --> 00:17:42,879 Speaker 1: are excellent in terms of health benefits as well. And 420 00:17:42,920 --> 00:17:45,560 Speaker 1: different nuts, just like different types of fruits, different types 421 00:17:45,560 --> 00:17:48,720 Speaker 1: of veggies, different types of protein, have different nutritional benefits 422 00:17:48,760 --> 00:17:50,879 Speaker 1: as well. So when we look at a serve of 423 00:17:50,960 --> 00:17:53,359 Speaker 1: nuts or a serve of nuts, we would roughly consider 424 00:17:53,400 --> 00:17:56,240 Speaker 1: about thirty grams or about an ounce of nuts. And 425 00:17:56,280 --> 00:17:59,280 Speaker 1: because nuts are all different sizes and weights, it's very different. 426 00:17:59,359 --> 00:18:01,840 Speaker 1: So the smallest nuts, such as pine nuts, it's about 427 00:18:01,840 --> 00:18:03,879 Speaker 1: one hundred and fifty one hundred and sixty pine nuts 428 00:18:04,000 --> 00:18:07,119 Speaker 1: is in a serving compared to about twenty five almors 429 00:18:07,160 --> 00:18:09,600 Speaker 1: compared to about six brazil nuts. Because brazil nuts are 430 00:18:09,840 --> 00:18:11,800 Speaker 1: one of the largest nuts, you get a lot less 431 00:18:11,960 --> 00:18:14,159 Speaker 1: and pine nuts are one of the smallest ones, you 432 00:18:14,160 --> 00:18:16,159 Speaker 1: get a lot more. So it's not to say that 433 00:18:16,200 --> 00:18:18,200 Speaker 1: you can only have five or ten of each nut. 434 00:18:18,280 --> 00:18:20,560 Speaker 1: It's really based on the weight of those nuts because 435 00:18:20,600 --> 00:18:23,280 Speaker 1: the size is so different. So when we look at, 436 00:18:23,400 --> 00:18:25,800 Speaker 1: I think the nutritional benefits of them, we want to 437 00:18:25,840 --> 00:18:28,720 Speaker 1: sort of start talking about maybe the energy density, maybe 438 00:18:28,720 --> 00:18:30,919 Speaker 1: the protein and the total fat. So we look at 439 00:18:30,920 --> 00:18:33,440 Speaker 1: the energy density of the nuts. Some of the lowest 440 00:18:33,560 --> 00:18:37,000 Speaker 1: calories or killer jewels of nuts are probably our almonds 441 00:18:37,000 --> 00:18:39,439 Speaker 1: and our cashews, and also our pistar shoes. They're some 442 00:18:39,480 --> 00:18:42,159 Speaker 1: of the lower energy nuts versus some of our higher 443 00:18:42,240 --> 00:18:46,399 Speaker 1: energy nuts are ones like Macedamia's pecans pine nuts, and 444 00:18:46,400 --> 00:18:48,919 Speaker 1: also our brazil nuts as well. And then looking at 445 00:18:48,920 --> 00:18:51,879 Speaker 1: the protein breakdown, yes, nuts have protein in there, but 446 00:18:51,880 --> 00:18:54,479 Speaker 1: I wouldn't say that they're traditionally a great source of 447 00:18:54,480 --> 00:18:57,000 Speaker 1: protein because of that high fat content as well. If 448 00:18:57,000 --> 00:18:59,240 Speaker 1: you really want to use them as a protein source, 449 00:18:59,240 --> 00:19:01,200 Speaker 1: you would actually have to eat quite a lot of them, 450 00:19:01,359 --> 00:19:04,040 Speaker 1: which it really drive the calories up. So protein wise, 451 00:19:04,080 --> 00:19:06,719 Speaker 1: almonds have our highest amount per serve, so they've got 452 00:19:06,720 --> 00:19:09,880 Speaker 1: about six grams of protein per roughly thirty gram serve, 453 00:19:10,200 --> 00:19:13,080 Speaker 1: followed by cashews have about five grams of protein, and 454 00:19:13,080 --> 00:19:16,000 Speaker 1: our lowest nuts are Macedamian nuts. In terms of protein 455 00:19:16,000 --> 00:19:19,320 Speaker 1: there's only about two grams per serving there. But in comparison, 456 00:19:19,320 --> 00:19:22,240 Speaker 1: when you look at the fat content, SUSI Maceadamia nuts, 457 00:19:22,280 --> 00:19:25,159 Speaker 1: despite having the lowest protein, actually have the highest fat. 458 00:19:25,320 --> 00:19:28,119 Speaker 1: And I know that people following you know low carb diets, 459 00:19:28,200 --> 00:19:30,880 Speaker 1: kido diets, high fat diets are really you know, they 460 00:19:30,880 --> 00:19:33,840 Speaker 1: really do prioritize things like macedamia nuts because they are 461 00:19:33,920 --> 00:19:36,080 Speaker 1: high fat and lower protein compared to some of the 462 00:19:36,119 --> 00:19:38,600 Speaker 1: other nuts. Pecans are quite high and fat as well, 463 00:19:39,000 --> 00:19:41,359 Speaker 1: as are brazil nuts as well, so a little bit 464 00:19:41,400 --> 00:19:44,280 Speaker 1: of a difference nutritionally wise. I would probably say some 465 00:19:44,320 --> 00:19:48,080 Speaker 1: of the healthiest nuts quote unquote healthiest because they're all healthy, right, 466 00:19:48,400 --> 00:19:51,240 Speaker 1: They've all got slightly different nutrients in them. Our walnuts 467 00:19:51,240 --> 00:19:54,080 Speaker 1: are greape for our plant based amega trees. I love 468 00:19:54,119 --> 00:19:56,760 Speaker 1: brazil nuts for ascalonim. I actually get my mum to 469 00:19:56,800 --> 00:19:58,600 Speaker 1: eat a couple of brazil nuts a day. She's got 470 00:19:58,680 --> 00:20:00,600 Speaker 1: a bit of a thyroid issue, and she's sing an 471 00:20:00,600 --> 00:20:02,760 Speaker 1: optomologist for her eyes as well that's links sort of 472 00:20:02,760 --> 00:20:04,240 Speaker 1: to her thyroid as well, so we get her to 473 00:20:04,240 --> 00:20:06,479 Speaker 1: eat a couple of rizal nuts every single day. And 474 00:20:06,560 --> 00:20:09,200 Speaker 1: I also love I just love almond suzzy like I 475 00:20:09,280 --> 00:20:11,159 Speaker 1: just think they're one of the best things to snack on. 476 00:20:11,400 --> 00:20:13,840 Speaker 1: They're just so convenient. I give my clients lots of almonds, 477 00:20:14,240 --> 00:20:16,280 Speaker 1: and I also really like the vitamin E and the 478 00:20:16,320 --> 00:20:20,040 Speaker 1: antioxidant component of almonds as well, So I wouldn't necessarily 479 00:20:20,080 --> 00:20:23,119 Speaker 1: say that there's better nuts than other nuts. But I 480 00:20:23,160 --> 00:20:25,880 Speaker 1: think that diversity of all of them is really important. 481 00:20:25,880 --> 00:20:27,800 Speaker 1: So we've got a big glass jar at home, and 482 00:20:27,840 --> 00:20:29,679 Speaker 1: I kind of buy a big range of nuts. Me 483 00:20:29,800 --> 00:20:31,640 Speaker 1: has got quite a few nut allergies, so we've got 484 00:20:31,720 --> 00:20:33,920 Speaker 1: five safe ones we can have in five gees allogic juice. 485 00:20:33,920 --> 00:20:35,800 Speaker 1: We actually only buy the fire that she can actually 486 00:20:35,840 --> 00:20:38,680 Speaker 1: safely tolerate, just to minimize that risk or exposure in 487 00:20:38,720 --> 00:20:41,080 Speaker 1: the household. And I buy all five, I toss them up. 488 00:20:41,080 --> 00:20:43,000 Speaker 1: I throw in some seeds, some for pedas, some some 489 00:20:43,119 --> 00:20:44,800 Speaker 1: flower seeds as well. We have a bit of a 490 00:20:44,880 --> 00:20:46,560 Speaker 1: nut and seed mixed, so David and I just go 491 00:20:46,600 --> 00:20:48,720 Speaker 1: and grab a couple of handfuls of them each week 492 00:20:48,800 --> 00:20:51,080 Speaker 1: and kind of add them to porridge, overnight oats or 493 00:20:51,119 --> 00:20:53,520 Speaker 1: snack on them as well. So I think that diversity 494 00:20:53,600 --> 00:20:57,439 Speaker 1: is the most important thing versus one nut being more 495 00:20:57,480 --> 00:20:59,960 Speaker 1: superior than another. How do you feel I. 496 00:21:00,119 --> 00:21:02,679 Speaker 2: Agree with you. You know, dieticians traditionally love walnuts because of 497 00:21:02,680 --> 00:21:06,159 Speaker 2: the extremely rich plant based a Mega three content in 498 00:21:06,200 --> 00:21:09,080 Speaker 2: those that's got a really unique profile. I think the 499 00:21:09,119 --> 00:21:11,359 Speaker 2: issue is it's really hard to get fresh walnuts. You 500 00:21:11,359 --> 00:21:13,560 Speaker 2: probably notice that it, particularly if you buy like the 501 00:21:13,600 --> 00:21:15,880 Speaker 2: baking bags are often quite r ansoid because that kind 502 00:21:15,880 --> 00:21:18,160 Speaker 2: of long chain of mega three fat is quite unstable. 503 00:21:18,480 --> 00:21:20,720 Speaker 2: So if you ever do find fresh walnuts, you really 504 00:21:20,760 --> 00:21:23,359 Speaker 2: taste the difference. They're absolutely delicious and I remember cracking 505 00:21:23,359 --> 00:21:25,639 Speaker 2: them open the big nuts when I was young. I 506 00:21:25,680 --> 00:21:28,120 Speaker 2: think my next favorite would be Brazil just for those 507 00:21:28,320 --> 00:21:31,040 Speaker 2: unique health benefits of that dose daily dose of selenium. 508 00:21:31,119 --> 00:21:34,560 Speaker 2: So we always recommend a couple for men in prostate health, 509 00:21:34,600 --> 00:21:37,639 Speaker 2: but also for women going through their peri and menopausal years. 510 00:21:38,000 --> 00:21:39,480 Speaker 2: You're not going to have a bad nut. I think 511 00:21:39,480 --> 00:21:41,560 Speaker 2: they're just kind of standout. And you're right, you know, 512 00:21:41,600 --> 00:21:45,360 Speaker 2: almonds are nutritionally bit higher in protein and a great 513 00:21:45,400 --> 00:21:47,800 Speaker 2: snap choice. And I think probably the message I have 514 00:21:48,600 --> 00:21:51,600 Speaker 2: is when we're looking at the nutritional profile of mixes, 515 00:21:51,720 --> 00:21:56,280 Speaker 2: so for example fruit nut type or porridges or trail mixes, 516 00:21:56,320 --> 00:21:58,960 Speaker 2: I'm always looking at the quality of nuts, particularly when 517 00:21:58,960 --> 00:22:01,280 Speaker 2: it comes to nutbars, because the cheaper nut bars or 518 00:22:01,280 --> 00:22:05,400 Speaker 2: a lot of nutbars will have peanuts is the main nut. Now, 519 00:22:05,440 --> 00:22:08,080 Speaker 2: peanuts are actually a legume. They're very nutritious, they don't 520 00:22:08,080 --> 00:22:10,639 Speaker 2: perhaps have some of those extra benefits of some of 521 00:22:10,680 --> 00:22:12,680 Speaker 2: these other nuts. So whenever I see nut bars that 522 00:22:12,720 --> 00:22:14,560 Speaker 2: have got a mix or might have more almond in 523 00:22:14,640 --> 00:22:17,400 Speaker 2: it as well as some other nuts, cashew, you know, walnut, 524 00:22:17,440 --> 00:22:19,920 Speaker 2: whatever it is nutritionally, you tend to get a better 525 00:22:19,960 --> 00:22:22,240 Speaker 2: profile through that. So I'm always a big fan of it. 526 00:22:22,600 --> 00:22:24,719 Speaker 2: And I also love actually, you know, when you travel 527 00:22:24,720 --> 00:22:27,399 Speaker 2: and they do great salads with like the honey, pecans 528 00:22:28,000 --> 00:22:29,880 Speaker 2: or sort of crisp, crunchy nuts. I think if you've 529 00:22:29,880 --> 00:22:33,560 Speaker 2: ever got time to flavor up your favorite macadamias or 530 00:22:33,600 --> 00:22:35,879 Speaker 2: cashews or pecans or walnuts and keep them in a 531 00:22:35,960 --> 00:22:38,760 Speaker 2: jar air tight, they're a great way of getting you know, 532 00:22:38,880 --> 00:22:41,600 Speaker 2: a crunch to those salads and really making them flavor some. 533 00:22:42,080 --> 00:22:44,200 Speaker 2: But yeah, you probably better just spend that a little 534 00:22:44,200 --> 00:22:46,639 Speaker 2: bit more and get the freshest nuts possible so you 535 00:22:46,680 --> 00:22:48,880 Speaker 2: get all the flavor as well, because a fresh nut 536 00:22:48,920 --> 00:22:51,000 Speaker 2: just tastes so much better than a slightly rancid one, 537 00:22:51,000 --> 00:22:53,440 Speaker 2: which tends to be quite sort of soggy and doesn't 538 00:22:53,520 --> 00:22:55,000 Speaker 2: have you know, kind of a sort of a little 539 00:22:55,040 --> 00:22:58,280 Speaker 2: tang to it, rather than a rich, creamy, crunchy kind 540 00:22:58,320 --> 00:23:00,440 Speaker 2: of flavor of a very freshnut. 541 00:23:00,640 --> 00:23:02,399 Speaker 1: I'll just round this off by saying that I think 542 00:23:02,440 --> 00:23:04,720 Speaker 1: there's a lot of I'm not gonna say fear, but 543 00:23:04,800 --> 00:23:06,159 Speaker 1: a lot of people are sort of like, I know, 544 00:23:06,280 --> 00:23:08,280 Speaker 1: nuts are really high and fat and calories, like can 545 00:23:08,320 --> 00:23:10,480 Speaker 1: we eat them safely whilst trying to lose weight? And 546 00:23:10,480 --> 00:23:13,280 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 00:23:17,320 --> 00:23:19,840 Speaker 1: When you think about the mouts or maut is roughly 549 00:23:19,840 --> 00:23:21,800 Speaker 1: about thirty grams, So as long as you're not just 550 00:23:21,880 --> 00:23:25,159 Speaker 1: chowing down on handfuls of honey coated maceademias, 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 00:23:27,520 --> 00:23:29,239 Speaker 1: where the calories can really be the add up if 553 00:23:29,280 --> 00:23:31,960 Speaker 1: you're just taking handful after handful after handful. So if 554 00:23:32,000 --> 00:23:34,360 Speaker 1: you're really kind of measuring or being conscious of your 555 00:23:34,400 --> 00:23:36,679 Speaker 1: serving and keeping that to a back kind of you know, 556 00:23:36,720 --> 00:23:39,160 Speaker 1: thirty to fifty grams kind of max per day. If 557 00:23:39,200 --> 00:23:42,280 Speaker 1: the goal is fat loss, that combined with a healthy 558 00:23:42,320 --> 00:23:46,520 Speaker 1: lifestyle and a healthy diet is absolutely positively geared to 559 00:23:46,640 --> 00:23:49,159 Speaker 1: support fat loss or weight loss as well, So absolutely 560 00:23:49,160 --> 00:23:51,840 Speaker 1: you can include them. It's really just around the portion 561 00:23:52,000 --> 00:23:53,720 Speaker 1: control that you kind of want to keep a little 562 00:23:53,720 --> 00:23:56,280 Speaker 1: bit of a handle on True True, Well, that brings 563 00:23:56,359 --> 00:23:58,960 Speaker 1: us to the end of another episode of The Nutrition Couch. 564 00:23:59,200 --> 00:24:01,320 Speaker 1: We have a big surprise for you on our Wednesday 565 00:24:01,359 --> 00:24:03,600 Speaker 1: episode drop. We're actually changing up the format of that, 566 00:24:03,680 --> 00:24:06,280 Speaker 1: so stay tuned. If you're not someone that regularly listens 567 00:24:06,280 --> 00:24:08,280 Speaker 1: to the product review, we would encourage you to tune 568 00:24:08,320 --> 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 00:24:13,480 --> 00:24:16,280 Speaker 1: Guard is finally available. I know we've been saying for 571 00:24:16,359 --> 00:24:18,800 Speaker 1: weeks now, but it's up online. It's on the nutritioncouch 572 00:24:18,880 --> 00:24:22,000 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 00:24:24,080 --> 00:24:26,119 Speaker 1: If you want to grab both of the PDFs available. 575 00:24:26,240 --> 00:24:28,320 Speaker 1: It's not a physical book. I want to stress that 576 00:24:28,359 --> 00:24:30,159 Speaker 1: it's not going to get mailed to you. It's a 577 00:24:30,160 --> 00:24:32,960 Speaker 1: PDF copy. We've made it available for download. You can 578 00:24:33,200 --> 00:24:35,000 Speaker 1: save it into your phone, so that way, if you're 579 00:24:35,040 --> 00:24:37,560 Speaker 1: at the supermarket, you're out at a local takeaway shop, 580 00:24:37,600 --> 00:24:39,080 Speaker 1: you can quickly pull it up on your phone, have 581 00:24:39,160 --> 00:24:41,160 Speaker 1: us grow through and find out what are the best 582 00:24:41,160 --> 00:24:43,879 Speaker 1: takeaway options. If you're somewhere like Grilled or you know, 583 00:24:43,920 --> 00:24:45,720 Speaker 1: the family decide they want to have pizza Hart and 584 00:24:45,720 --> 00:24:47,320 Speaker 1: you're like, oh man, how do I work this in 585 00:24:47,320 --> 00:24:49,840 Speaker 1: whilst trying to stay healthy. Susie and I have recommended 586 00:24:49,880 --> 00:24:53,119 Speaker 1: our top two favorite products of all the major takeaway 587 00:24:53,240 --> 00:24:56,680 Speaker 1: options for Australia. So this is an Australia guide. It's 588 00:24:56,680 --> 00:24:59,439 Speaker 1: not something that we've done internationally unfortunately. So all of 589 00:24:59,440 --> 00:25:02,040 Speaker 1: the brands we have in there are the big Aussie brands. 590 00:25:02,040 --> 00:25:04,640 Speaker 1: You know, we go through Real Bruto Bar, We've got 591 00:25:04,680 --> 00:25:07,840 Speaker 1: you know, different types of Mexicans, different types of Chinese cuisines. 592 00:25:07,880 --> 00:25:10,480 Speaker 1: We've got you know, sushi's, We've got different types of 593 00:25:10,480 --> 00:25:13,240 Speaker 1: soups and spud bars and burgers and we've got some 594 00:25:13,280 --> 00:25:14,000 Speaker 1: Snitzeles in. 595 00:25:13,960 --> 00:25:17,959 Speaker 2: There, sushi burgers, you know, pub food, so any kind 596 00:25:18,000 --> 00:25:20,000 Speaker 2: of cuisine. And I actually learned quite a lot because 597 00:25:20,520 --> 00:25:22,960 Speaker 2: if you don't routinely go to all the different chains, 598 00:25:22,960 --> 00:25:25,640 Speaker 2: so there's actually a huge number of chains and growing numbers. 599 00:25:26,080 --> 00:25:27,800 Speaker 2: And you know, for example, just one of the little 600 00:25:27,840 --> 00:25:30,920 Speaker 2: tips I found, I really like roll the Vietnamese place. 601 00:25:30,960 --> 00:25:33,360 Speaker 2: I love their rice paper rolls and would usually recommend 602 00:25:33,359 --> 00:25:35,600 Speaker 2: the low card ones. But I actually learned that the 603 00:25:35,640 --> 00:25:38,360 Speaker 2: low crub rice paper rolls are actually not as low 604 00:25:38,400 --> 00:25:41,520 Speaker 2: incomes as I thought. So, you know, I think it's 605 00:25:41,520 --> 00:25:43,240 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 00:25:45,000 --> 00:25:47,840 Speaker 2: anyone who does buy their lunch regularly at a food court, 608 00:25:48,040 --> 00:25:50,640 Speaker 2: or you know, do order in you know at times, 609 00:25:50,760 --> 00:25:53,080 Speaker 2: you know, for various reasons, I think you'll find it 610 00:25:53,160 --> 00:25:54,280 Speaker 2: really really interesting. 611 00:25:54,400 --> 00:25:56,240 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 Henichi if you're partial to 613 00:25:58,680 --> 00:26:02,000 Speaker 1: a sole origin exactly, We've got Subway, We've got KFC, 614 00:26:02,160 --> 00:26:05,520 Speaker 1: we've got even Macas and Hungry Jacks. We haven't held back. 615 00:26:05,560 --> 00:26:08,680 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 --> 00:26:13,040 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 00:26:15,359 --> 00:26:18,119 Speaker 1: your Boost Juice. We've done Glory Jeans, we've done Zafro 620 00:26:18,119 --> 00:26:20,639 Speaker 1: as Coffee, we've done all of the big coffee houses 621 00:26:20,680 --> 00:26:24,560 Speaker 1: as well, basically showcasing our favorite options drinks and food 622 00:26:24,600 --> 00:26:26,800 Speaker 1: wise as well. In the guide. We haven't done desserts. 623 00:26:26,800 --> 00:26:28,719 Speaker 1: You guys are free to choose a type of desserts 624 00:26:28,760 --> 00:26:30,440 Speaker 1: that you like, but we've done your main meals and 625 00:26:30,520 --> 00:26:33,400 Speaker 1: your drinks as well, so that's available on the nutritioncouch 626 00:26:33,480 --> 00:26:35,960 Speaker 1: dot com and yet enjoy and let us know how 627 00:26:36,040 --> 00:26:37,920 Speaker 1: you go with that one. Have a great week everyone 628 00:26:38,000 --> 00:26:38,640 Speaker 2: I'll see you soon.