1
00:00:01,000 --> 00:00:03,920
Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome.

2
00:00:03,600 --> 00:00:06,280
Speaker 2: To the Nutrition Couch, a weekly podcast from two of

3
00:00:06,280 --> 00:00:09,600
Speaker 2: Australia's leading dieticians, talking to you everything that is new

4
00:00:09,680 --> 00:00:13,240
Speaker 2: in the world of nutrition, diets and good food from

5
00:00:13,320 --> 00:00:16,560
Speaker 2: the Nutrition Couch. Today we're chatting about nutrition and skin

6
00:00:16,640 --> 00:00:20,240
Speaker 2: health and specifically supplements like collagen. What does the science

7
00:00:20,280 --> 00:00:22,079
Speaker 2: say and what do we know works when it comes

8
00:00:22,079 --> 00:00:25,280
Speaker 2: to our nutrition and our skin health. In our client

9
00:00:25,320 --> 00:00:28,640
Speaker 2: case study, we chat all things sweetness. A product review

10
00:00:28,680 --> 00:00:31,160
Speaker 2: this week is on a sugar free chocolate and questioning

11
00:00:31,200 --> 00:00:34,000
Speaker 2: is it really a better option? And finally, our listed

12
00:00:34,120 --> 00:00:36,640
Speaker 2: question of the week is about cheese. How much is

13
00:00:36,680 --> 00:00:39,360
Speaker 2: too much? What is really a serving size and what

14
00:00:39,400 --> 00:00:42,680
Speaker 2: are the best types. But before we kick off today, we're.

15
00:00:42,520 --> 00:00:45,280
Speaker 1: Super proud to announce it. Today's episode is brought to

16
00:00:45,320 --> 00:00:51,000
Speaker 1: you by Amma Louisa Jury that's a Na Luisa which

17
00:00:51,040 --> 00:00:53,040
Speaker 1: is now on Zale for twenty percent off.

18
00:00:53,680 --> 00:00:56,360
Speaker 2: We're excited to partner with this brand as their beautiful

19
00:00:56,440 --> 00:01:00,480
Speaker 2: jewry is cheap, timeless, versatile, but most importantly of audible,

20
00:01:00,680 --> 00:01:03,320
Speaker 2: with pieces starting at just thirty nine dollars US.

21
00:01:03,440 --> 00:01:06,920
Speaker 1: We absolutely recommend checking out Anna Luisa at that shop

22
00:01:07,280 --> 00:01:12,160
Speaker 1: dot Anna Luisa dot com forward slash TNC because we

23
00:01:12,200 --> 00:01:15,119
Speaker 1: are just obsessed with their beautiful pieces and our.

24
00:01:15,040 --> 00:01:17,600
Speaker 2: Listeners can get twenty percent off with their summer sales,

25
00:01:17,680 --> 00:01:19,399
Speaker 2: So make sure you head to the show notes for

26
00:01:19,440 --> 00:01:21,640
Speaker 2: the discout link that Anna Luisa Jewelry.

27
00:01:21,800 --> 00:01:24,039
Speaker 1: Now let's head on back to our podcast episode.

28
00:01:24,080 --> 00:01:27,040
Speaker 2: But before we kick off today, our clients are struggling

29
00:01:27,080 --> 00:01:28,840
Speaker 2: a little bit leanne It's that time of year where

30
00:01:28,840 --> 00:01:30,640
Speaker 2: we're feeling a bit bla. A lot of us are

31
00:01:30,640 --> 00:01:33,280
Speaker 2: in lockdown, so we thought it would be really useful

32
00:01:33,280 --> 00:01:35,120
Speaker 2: to our listeners to talk a little bit about perhaps

33
00:01:35,160 --> 00:01:38,720
Speaker 2: what we're cooking and specifically dinner inspiration. So what have

34
00:01:38,800 --> 00:01:41,279
Speaker 2: you been cooking anything new that might give our listeners

35
00:01:41,280 --> 00:01:43,640
Speaker 2: a little bit of inspiration and motivation In.

36
00:01:43,600 --> 00:01:47,400
Speaker 1: The kitchen, I've been using my slow cooker a lot lately, Susie.

37
00:01:47,400 --> 00:01:48,480
Speaker 2: I love a good slow.

38
00:01:48,280 --> 00:01:50,320
Speaker 1: Cook meal in winter. And what if we got for

39
00:01:50,320 --> 00:01:53,760
Speaker 1: dinner tonight We're making Mexican chicken tacos, so we're going

40
00:01:53,800 --> 00:01:56,200
Speaker 1: to use soft tacos. I've got tin of beans in

41
00:01:56,240 --> 00:01:57,720
Speaker 1: the pantry I need to use up. I'm going to

42
00:01:57,840 --> 00:01:59,960
Speaker 1: use some fresh pineapple to give you that nice zingied

43
00:02:00,560 --> 00:02:02,000
Speaker 1: and I'm just going to use a little bit of

44
00:02:02,040 --> 00:02:04,120
Speaker 1: chicken because I've still got some protein in my beans,

45
00:02:04,240 --> 00:02:06,240
Speaker 1: and then as much solad as I can load onto

46
00:02:06,280 --> 00:02:08,720
Speaker 1: that one, with probably a little bit of avocado and

47
00:02:08,760 --> 00:02:11,120
Speaker 1: some soft sauce. So we really do love that. And

48
00:02:11,360 --> 00:02:13,959
Speaker 1: in terms of the soft tacos, I normally just find

49
00:02:13,960 --> 00:02:16,679
Speaker 1: the tooltiers and then I might have say two tooltiers,

50
00:02:16,720 --> 00:02:18,520
Speaker 1: and then maybe I'll wrap two of my tacos just

51
00:02:18,520 --> 00:02:20,320
Speaker 1: in lettus leeves just to get a little bit more

52
00:02:20,560 --> 00:02:23,800
Speaker 1: vegim fiber into my dinner meal as well. What's in

53
00:02:23,840 --> 00:02:24,880
Speaker 1: the menu for you guys tonight?

54
00:02:25,240 --> 00:02:27,320
Speaker 2: We are going to do chicken strips that are crumbed.

55
00:02:27,320 --> 00:02:29,040
Speaker 2: But I just want to come back to the tacos

56
00:02:29,120 --> 00:02:31,280
Speaker 2: because first of all, it sounds beautiful. It's going to

57
00:02:31,320 --> 00:02:33,239
Speaker 2: give a great photo. That's what I think straight away

58
00:02:33,240 --> 00:02:36,040
Speaker 2: from woman colors. But this is controversial, and because I

59
00:02:36,240 --> 00:02:39,720
Speaker 2: don't think that they're the soft tacos are tacos tacos

60
00:02:40,760 --> 00:02:42,960
Speaker 2: And I was having a conversation on Instagram with someone

61
00:02:42,960 --> 00:02:45,400
Speaker 2: this week about this. I'm one hundred percent if it's

62
00:02:45,440 --> 00:02:47,920
Speaker 2: not a crunchy taco to me, it is not a taco.

63
00:02:48,720 --> 00:02:50,480
Speaker 2: I will say though, there's actually a whole lot of

64
00:02:50,520 --> 00:02:55,360
Speaker 2: new smaller wraps and soft tacos available in the Mexican section,

65
00:02:55,560 --> 00:02:57,520
Speaker 2: so it's giving a lot more variety, so you can

66
00:02:57,560 --> 00:02:59,600
Speaker 2: literally make your Mexican as healthy as you like. So

67
00:02:59,639 --> 00:03:01,440
Speaker 2: I think we might come back to one of those

68
00:03:01,520 --> 00:03:04,840
Speaker 2: newer smaller wraps soft tacos coming up, because they can

69
00:03:04,880 --> 00:03:06,920
Speaker 2: be quite a healthy option. But I'm with you. I

70
00:03:07,000 --> 00:03:09,280
Speaker 2: prefer myself and I'm making Mexican to have a bowl

71
00:03:09,680 --> 00:03:11,200
Speaker 2: and then you can add sort of a couple of

72
00:03:11,200 --> 00:03:13,720
Speaker 2: tacos or a couple of chips that go with it

73
00:03:13,760 --> 00:03:15,920
Speaker 2: to give you still the crunch. But I find it

74
00:03:15,919 --> 00:03:18,320
Speaker 2: can be a really really healthy meal packed full of veggies.

75
00:03:18,360 --> 00:03:19,959
Speaker 2: If you're doing it with a mince, you can add

76
00:03:19,960 --> 00:03:22,600
Speaker 2: a lot of grated stuff in and it's very colorful.

77
00:03:22,760 --> 00:03:25,800
Speaker 2: Kids like it, and you can adjust it for the family.

78
00:03:25,880 --> 00:03:27,520
Speaker 2: So I think that's a great recipe. We look forward

79
00:03:27,520 --> 00:03:29,200
Speaker 2: to seeing a picture of that on Insta. Now you

80
00:03:29,200 --> 00:03:31,280
Speaker 2: have to get a nice photo. I don't tend to

81
00:03:31,280 --> 00:03:33,799
Speaker 2: do many photos of my dinner. I get lazy, but

82
00:03:33,840 --> 00:03:36,160
Speaker 2: I'll see if I can snap something tonight. Yes, we'll

83
00:03:36,160 --> 00:03:37,880
Speaker 2: put the pressure on We'll put the pressure on her.

84
00:03:38,120 --> 00:03:40,160
Speaker 2: So we're going to include that segment each week. Actually,

85
00:03:40,160 --> 00:03:42,560
Speaker 2: I think that it might give our listeners some different

86
00:03:42,600 --> 00:03:44,680
Speaker 2: ideas and variety and just give a little bit more

87
00:03:44,680 --> 00:03:47,400
Speaker 2: insight into how we eat and cook each week at

88
00:03:47,400 --> 00:03:50,000
Speaker 2: this time when we're all needing a little bit more inspiration.

89
00:03:50,240 --> 00:03:52,840
Speaker 2: So watch this space, but to kick on because we

90
00:03:52,920 --> 00:03:55,200
Speaker 2: are going to be strict on our time and not

91
00:03:55,240 --> 00:03:57,720
Speaker 2: blow out as we have been with our chats. We're

92
00:03:57,880 --> 00:04:01,200
Speaker 2: talking about collageen today and skin health because we hear

93
00:04:01,240 --> 00:04:03,080
Speaker 2: about it all the time. There's a lot of new

94
00:04:03,080 --> 00:04:06,119
Speaker 2: products coming out in both the supermarketed in the health

95
00:04:06,120 --> 00:04:09,880
Speaker 2: food section, both supplementary forms of collagen, but also collagen

96
00:04:09,920 --> 00:04:13,080
Speaker 2: popping up in our favorite snack bars and drinks. So

97
00:04:13,200 --> 00:04:16,000
Speaker 2: we thought it would be really worthwhile and interesting to

98
00:04:16,040 --> 00:04:18,919
Speaker 2: our listeners. Is it really useful when it comes to

99
00:04:18,960 --> 00:04:20,800
Speaker 2: skin health? What does it do and what does the

100
00:04:20,839 --> 00:04:23,479
Speaker 2: science show? Now, the first thing that I want to

101
00:04:23,520 --> 00:04:26,640
Speaker 2: start with when we're discussing collagen and skin health is

102
00:04:26,680 --> 00:04:29,599
Speaker 2: that we all it's the most abundant protein in the body.

103
00:04:29,640 --> 00:04:33,520
Speaker 2: We're all making collagen. We consume protein, and that's part

104
00:04:33,520 --> 00:04:36,560
Speaker 2: of that metabolic process, But what does happen as we

105
00:04:36,600 --> 00:04:38,600
Speaker 2: get older, and even just over the age of twenty,

106
00:04:38,680 --> 00:04:41,440
Speaker 2: which is a bit depressing. We do lose collagen each

107
00:04:41,520 --> 00:04:44,039
Speaker 2: year as part of the aging process, and so for

108
00:04:44,120 --> 00:04:46,200
Speaker 2: some time there has been interest in how do we

109
00:04:46,320 --> 00:04:48,880
Speaker 2: help the body make as much as we can to

110
00:04:48,920 --> 00:04:52,400
Speaker 2: help reduce the aging process, reduce the look of wrinkles

111
00:04:52,440 --> 00:04:55,320
Speaker 2: and elasticity in the skin. And that's I guess, in

112
00:04:55,360 --> 00:04:58,400
Speaker 2: particularly recent years where people are really interested in it. Now,

113
00:04:58,960 --> 00:05:02,960
Speaker 2: my recommendation and my understanding is that if you're looking

114
00:05:03,000 --> 00:05:07,080
Speaker 2: at a supplementary form of collagen to help encourage and

115
00:05:07,120 --> 00:05:10,640
Speaker 2: increase production in the body and see these reduced signs

116
00:05:10,680 --> 00:05:15,160
Speaker 2: of wrinkles and improved elasticity, it has to be collagen

117
00:05:15,279 --> 00:05:19,040
Speaker 2: peptides and ranging an amount from anywhere between two point

118
00:05:19,120 --> 00:05:22,279
Speaker 2: five grams up to about ten grams in the supplementary form.

119
00:05:22,760 --> 00:05:25,920
Speaker 2: In the studies that have examined some of these variables,

120
00:05:25,960 --> 00:05:28,440
Speaker 2: and we will preface this by saying there's not a

121
00:05:28,560 --> 00:05:31,279
Speaker 2: huge number of studies. It's a very new area, but

122
00:05:31,320 --> 00:05:34,400
Speaker 2: there is some promising results in that space where supplementing

123
00:05:34,400 --> 00:05:38,200
Speaker 2: the diet with this very specific type of collagen appears

124
00:05:38,240 --> 00:05:40,719
Speaker 2: to have some improvements in the look of the skin

125
00:05:40,839 --> 00:05:42,880
Speaker 2: and the feel of the skin and the reports of

126
00:05:42,960 --> 00:05:46,159
Speaker 2: how the skin is looking. But I always touch on

127
00:05:46,200 --> 00:05:48,400
Speaker 2: it very gently because I think whenever I see it

128
00:05:48,480 --> 00:05:51,400
Speaker 2: plastered on a food, I'm a little bit worried because

129
00:05:51,400 --> 00:05:54,200
Speaker 2: we don't necessarily know if it's peptide. We don't know

130
00:05:54,240 --> 00:05:57,080
Speaker 2: the amount. It's often just included in the overall protein

131
00:05:57,160 --> 00:06:00,000
Speaker 2: of that food. And I definitely don't encourage my clients

132
00:06:00,080 --> 00:06:03,280
Speaker 2: to go and buy a collageen bar or a collageen

133
00:06:03,360 --> 00:06:07,839
Speaker 2: drink unless I absolutely know that it contains those amounts

134
00:06:07,880 --> 00:06:11,080
Speaker 2: that do have the evidence to support it. And if

135
00:06:11,120 --> 00:06:13,279
Speaker 2: I was giving advice to someone and they wanted to

136
00:06:13,360 --> 00:06:15,039
Speaker 2: try it, I would first of all, of course, be

137
00:06:15,080 --> 00:06:17,680
Speaker 2: making sure that their baseline nutrient intake was as good

138
00:06:17,720 --> 00:06:21,440
Speaker 2: as could be, with plenty of carotenoid rich foods, brightly

139
00:06:21,440 --> 00:06:23,920
Speaker 2: colored fresh fruits and vegetables which were proven to help

140
00:06:23,920 --> 00:06:26,400
Speaker 2: the look of the skin. Of course, adequate amounts of

141
00:06:26,400 --> 00:06:28,719
Speaker 2: amiga three fat, again proven to help the look and

142
00:06:28,760 --> 00:06:31,680
Speaker 2: feel of the skin. And then on top of that,

143
00:06:31,680 --> 00:06:33,400
Speaker 2: if someone wanted to spend a little bit extra on

144
00:06:33,440 --> 00:06:36,400
Speaker 2: a supplementary form, I would say, just make sure that

145
00:06:36,440 --> 00:06:40,320
Speaker 2: you're looking at those amounts of collagen peptide before I

146
00:06:40,320 --> 00:06:42,600
Speaker 2: would recommend it. And I think something we had mentioned

147
00:06:42,600 --> 00:06:44,960
Speaker 2: before on the potty when we'd spoken about it a

148
00:06:45,000 --> 00:06:47,880
Speaker 2: hot drink with the peptides in there. I have checks

149
00:06:47,920 --> 00:06:51,040
Speaker 2: since then and they are okay in heat. So if

150
00:06:51,040 --> 00:06:53,040
Speaker 2: you see it in a hot drink and it's still peptide,

151
00:06:53,040 --> 00:06:56,200
Speaker 2: it's okay. It's a stable molecule, the collagen peptide, so

152
00:06:56,200 --> 00:06:58,279
Speaker 2: they're not destroyed in heat, which we weren't sure about.

153
00:06:58,640 --> 00:07:00,800
Speaker 2: But in general, that would be my record mendation to

154
00:07:00,960 --> 00:07:03,040
Speaker 2: if you wanted to spend that bit extra, do your

155
00:07:03,040 --> 00:07:06,040
Speaker 2: research on the supplements and make sure you're paying for

156
00:07:06,120 --> 00:07:09,240
Speaker 2: the actual molecules that do have this evidence behind them.

157
00:07:09,279 --> 00:07:11,720
Speaker 1: Because a lot of the research Susie is really on

158
00:07:11,920 --> 00:07:13,880
Speaker 1: a minimum dose of two and a half grams a

159
00:07:13,960 --> 00:07:16,480
Speaker 1: day up to some of the research is ten grams

160
00:07:16,520 --> 00:07:18,800
Speaker 1: a day, so I agree with you it's very dose dependent.

161
00:07:18,840 --> 00:07:20,520
Speaker 1: If you're just going to add a little sprinkle to

162
00:07:20,560 --> 00:07:22,120
Speaker 1: your porridge in the morning, you probably are not going

163
00:07:22,200 --> 00:07:24,600
Speaker 1: to get any effect. So I know we're specifically talking

164
00:07:24,600 --> 00:07:26,720
Speaker 1: about skin health, So some of the research is really

165
00:07:26,760 --> 00:07:31,120
Speaker 1: around skin hydration, elasticity, roughness, and density. There's not a

166
00:07:31,120 --> 00:07:34,400
Speaker 1: whole lot of research for collagen preventing wrinkles or collagen,

167
00:07:34,680 --> 00:07:36,880
Speaker 1: you know, giving you a facelift or anything like that.

168
00:07:37,320 --> 00:07:40,320
Speaker 1: There is some good research for ACR recovery and rehab

169
00:07:40,360 --> 00:07:42,760
Speaker 1: in terms of collagen, but nothing I've come across and

170
00:07:42,840 --> 00:07:45,000
Speaker 1: in terms of collagen and gut health so far. So

171
00:07:45,040 --> 00:07:47,440
Speaker 1: I'll stick to the skin house thing. And we found

172
00:07:47,440 --> 00:07:51,840
Speaker 1: two articles in PubMed Suzi. The first one is on

173
00:07:51,880 --> 00:07:56,560
Speaker 1: a collagen supplement improving skin hydration, elasticity, roughness, and density.

174
00:07:57,000 --> 00:07:59,840
Speaker 1: So this one used two point five grams of collagen

175
00:08:00,040 --> 00:08:02,880
Speaker 1: keptides a day. It was performed on ladies who are

176
00:08:02,880 --> 00:08:06,160
Speaker 1: thirty five years or older, and it was a cohort

177
00:08:06,160 --> 00:08:08,840
Speaker 1: of seventy two ladies, so not a large study. Again,

178
00:08:08,880 --> 00:08:10,840
Speaker 1: if you're twenty years old, is it going to be

179
00:08:10,840 --> 00:08:14,000
Speaker 1: worthwhile you're taking collagen? Probably not. If you're thirty five

180
00:08:14,200 --> 00:08:17,040
Speaker 1: forty perhaps, But bear in mind that this study gave

181
00:08:17,120 --> 00:08:19,160
Speaker 1: them two and a half grams of collagen per day,

182
00:08:19,640 --> 00:08:24,600
Speaker 1: plus an aerola fruit extract, vitamin C, zinc, bioten, and

183
00:08:24,640 --> 00:08:27,400
Speaker 1: a native vitamin E complex. So I think that's very

184
00:08:27,480 --> 00:08:32,680
Speaker 1: very important yes, the study showed positive benefits from a hydration, elasticity, roughness,

185
00:08:32,679 --> 00:08:36,320
Speaker 1: and density perspective, but was it just the collagen or

186
00:08:36,360 --> 00:08:38,920
Speaker 1: was it everything else they were taking as well? And

187
00:08:39,040 --> 00:08:41,480
Speaker 1: again small sample size as well, so we absolutely do

188
00:08:41,600 --> 00:08:44,240
Speaker 1: need more studies, which brings me to the next one.

189
00:08:44,280 --> 00:08:47,120
Speaker 1: We found SUZIE, which was a systematic review of the

190
00:08:47,160 --> 00:08:52,080
Speaker 1: derma dermatological applications of collagen. So this one looked at

191
00:08:52,120 --> 00:08:54,800
Speaker 1: eleven studies in total, and of the eleven studies there

192
00:08:54,800 --> 00:08:57,520
Speaker 1: were eight hundred and five patients included for a review,

193
00:08:57,679 --> 00:09:00,360
Speaker 1: so this is a much better I guess review of

194
00:09:00,400 --> 00:09:03,400
Speaker 1: where the evidence sits at the moment. So eight studies

195
00:09:03,400 --> 00:09:05,360
Speaker 1: were used of the eleven that they found because eight

196
00:09:05,400 --> 00:09:07,880
Speaker 1: were a lot higher quality. Of eight of these studies,

197
00:09:07,920 --> 00:09:11,480
Speaker 1: they use collagen hydrogulase two point five grams up to

198
00:09:11,559 --> 00:09:14,480
Speaker 1: ten grams a day for between eight and twenty four weeks,

199
00:09:14,520 --> 00:09:17,079
Speaker 1: so twenty four weeks is quite a long time, and

200
00:09:17,160 --> 00:09:20,960
Speaker 1: that showed that it helped with pressure, ulcers, skin aging,

201
00:09:21,000 --> 00:09:23,080
Speaker 1: and even some cellulite. There were some small studies in

202
00:09:23,120 --> 00:09:26,839
Speaker 1: cellu light. Two of the studies used collagen tripeptide three

203
00:09:26,920 --> 00:09:30,640
Speaker 1: grams for twelve weeks and they noticed notable improvements in

204
00:09:30,679 --> 00:09:34,199
Speaker 1: skin elasticity and hydration, and the final study used collagen

205
00:09:34,280 --> 00:09:38,160
Speaker 1: die peptide, which they suggested had an anti aging sort

206
00:09:38,200 --> 00:09:41,280
Speaker 1: of effect to it. So I think this is interesting.

207
00:09:41,360 --> 00:09:44,280
Speaker 1: We definitely are seeing some new and emerging evidence.

208
00:09:44,320 --> 00:09:45,080
Speaker 2: So I agree with you.

209
00:09:45,080 --> 00:09:46,840
Speaker 1: I don't think it's going to be harmful if you

210
00:09:46,920 --> 00:09:49,400
Speaker 1: have the money and you're happy to spend it, particularly

211
00:09:49,440 --> 00:09:51,480
Speaker 1: if you're thirty years or over. I do think, you know,

212
00:09:51,559 --> 00:09:55,920
Speaker 1: regularly supplementing with something like collagen could be helpful alongside,

213
00:09:55,920 --> 00:09:59,200
Speaker 1: of course a good healthy diet, a good healthy skincare routine.

214
00:09:59,360 --> 00:10:01,520
Speaker 1: If you're smoking, you don't even bother wasting your money

215
00:10:01,559 --> 00:10:05,040
Speaker 1: on something like collagen. If you're constantly exposed to environmental

216
00:10:05,080 --> 00:10:07,400
Speaker 1: triggers like lots of pollution and you go out in

217
00:10:07,440 --> 00:10:10,360
Speaker 1: the sunshine, you don't wear sunscreen, again, probably don't even

218
00:10:10,400 --> 00:10:13,000
Speaker 1: waste your money with collagen. But I do really think

219
00:10:13,040 --> 00:10:15,240
Speaker 1: that in terms of dose, I would be looking at

220
00:10:15,280 --> 00:10:18,360
Speaker 1: a very minimum two point five grams a day, potentially

221
00:10:18,400 --> 00:10:20,200
Speaker 1: even four to five grams a day, because a lot

222
00:10:20,200 --> 00:10:22,840
Speaker 1: of the studies we're on sort of three grams plus

223
00:10:22,880 --> 00:10:25,320
Speaker 1: per day for at least eight weeks if not up

224
00:10:25,360 --> 00:10:27,440
Speaker 1: to twenty four weeks. So just a little bit of

225
00:10:27,440 --> 00:10:31,120
Speaker 1: food for thought if you're thinking about taking collagen. I

226
00:10:31,240 --> 00:10:33,680
Speaker 1: recommend it from my clients. Again, it's really can you

227
00:10:33,720 --> 00:10:35,240
Speaker 1: afford it? And it's sort of going to be that

228
00:10:35,360 --> 00:10:37,440
Speaker 1: last two to five percent that we're going to add

229
00:10:37,480 --> 00:10:40,320
Speaker 1: on top of a general healthy lifestyle. It's not something

230
00:10:40,320 --> 00:10:42,520
Speaker 1: that we're just going to start taking while we're drinking

231
00:10:42,600 --> 00:10:44,960
Speaker 1: a ton of alcohol, smoking and going out without our

232
00:10:44,960 --> 00:10:47,000
Speaker 1: sunscreen on, because we're really not going to get any

233
00:10:47,000 --> 00:10:47,640
Speaker 1: benefit from it.

234
00:10:47,679 --> 00:10:50,080
Speaker 2: Oh, Susie and I've just had a quick look. You know,

235
00:10:50,120 --> 00:10:52,600
Speaker 2: they do. It's not inexpensive, you know, it's ranging from

236
00:10:52,679 --> 00:10:54,880
Speaker 2: sort of fifty dollars up to one hundred dollars per

237
00:10:55,040 --> 00:10:57,840
Speaker 2: supplementary product, so you know, as part of a budget,

238
00:10:58,120 --> 00:11:00,880
Speaker 2: it's relatively expensive. But I think the group that also

239
00:11:00,920 --> 00:11:03,200
Speaker 2: springs to mind, and we recently had this chat on

240
00:11:03,200 --> 00:11:07,280
Speaker 2: a previous podcast was about what happens physiologically in postmenopause

241
00:11:07,320 --> 00:11:10,600
Speaker 2: or women, and that's I was listening to another podcast

242
00:11:10,679 --> 00:11:16,040
Speaker 2: and a plastic surgeon, a plastic surgery specialist, was talking

243
00:11:16,080 --> 00:11:19,760
Speaker 2: about anti aging and some of the latest skin interventions,

244
00:11:20,160 --> 00:11:23,320
Speaker 2: and he was saying that when he sees postmenopause or women,

245
00:11:23,400 --> 00:11:25,679
Speaker 2: or even perimenopause or women, he knows straight away when

246
00:11:25,679 --> 00:11:29,280
Speaker 2: the estrogen's dropping because their skin loses the sort of

247
00:11:29,320 --> 00:11:31,880
Speaker 2: bulk factor that people when you've got estrogen in higher

248
00:11:31,880 --> 00:11:36,000
Speaker 2: amounts has, And so I find that really interesting talking

249
00:11:36,000 --> 00:11:37,920
Speaker 2: to women in their forties and fifties and they might

250
00:11:38,040 --> 00:11:40,439
Speaker 2: notice a very pronounced change in their skin, which you

251
00:11:40,440 --> 00:11:43,080
Speaker 2: would argue is the effect of perimenopause. So I think

252
00:11:43,120 --> 00:11:45,920
Speaker 2: if you're in that age group as well, and you're

253
00:11:46,000 --> 00:11:49,800
Speaker 2: looking for some of these latest research bases for interventions,

254
00:11:49,840 --> 00:11:53,400
Speaker 2: it's definitely worth looking at because you do will absolutely

255
00:11:53,520 --> 00:11:56,480
Speaker 2: notice a change in your skin thickness and volume of

256
00:11:56,520 --> 00:11:59,400
Speaker 2: skin as you get into that change in your hormone level.

257
00:11:59,520 --> 00:12:01,679
Speaker 2: So I think this will continue to grow as people

258
00:12:01,679 --> 00:12:05,440
Speaker 2: become more proactive in positive aging, and definitely in the

259
00:12:05,480 --> 00:12:07,760
Speaker 2: case of our skin and our faces, and I think

260
00:12:07,760 --> 00:12:09,960
Speaker 2: people describe it as your face starts to drop off,

261
00:12:10,000 --> 00:12:12,120
Speaker 2: so you really get that loosess around your lower jaw,

262
00:12:12,160 --> 00:12:14,680
Speaker 2: which you're only young's you're not noticing, but definitely me

263
00:12:14,760 --> 00:12:17,040
Speaker 2: as I approach my mid forties, I'm noticing my cell

264
00:12:17,320 --> 00:12:18,920
Speaker 2: So I think that we will learn more and more

265
00:12:18,960 --> 00:12:21,720
Speaker 2: about this. But as we've always said, lead, it's about

266
00:12:21,760 --> 00:12:23,440
Speaker 2: not wasting your money and making sure that if you

267
00:12:23,480 --> 00:12:25,360
Speaker 2: do invest, you're investing in the right way. So I'd

268
00:12:25,360 --> 00:12:27,679
Speaker 2: be going for a reputable brand. I tend to always

269
00:12:27,679 --> 00:12:29,640
Speaker 2: look for Australian based supplements or I can. We have

270
00:12:29,720 --> 00:12:32,400
Speaker 2: very stringent rules around that, and definitely making sure that

271
00:12:32,440 --> 00:12:34,640
Speaker 2: if you're paying, you're paying for those peptides in the

272
00:12:34,720 --> 00:12:35,800
Speaker 2: right amounts.

273
00:12:35,760 --> 00:12:38,360
Speaker 1: Absolutely, and you're doing it for a reasonable amount of time.

274
00:12:38,400 --> 00:12:41,080
Speaker 1: You're not taking it sproadically every time you remember little

275
00:12:41,080 --> 00:12:44,040
Speaker 1: sprinkle here, little sprinkle there, like take the right dose,

276
00:12:44,120 --> 00:12:46,040
Speaker 1: thatt yourself a dose, take it for I would say

277
00:12:46,080 --> 00:12:48,280
Speaker 1: at a minimum of eight weeks, if not twelve to

278
00:12:48,280 --> 00:12:51,120
Speaker 1: twenty weeks, and take some photos as well, and you

279
00:12:51,160 --> 00:12:53,240
Speaker 1: know photos of course with no makeup on, under the

280
00:12:53,240 --> 00:12:55,760
Speaker 1: same lighting, same conditions, so you can actually see if

281
00:12:55,800 --> 00:12:57,240
Speaker 1: it's going to make a difference for you or not.

282
00:12:57,280 --> 00:12:59,080
Speaker 1: Because you know, I've met people who have been like

283
00:12:59,120 --> 00:13:00,880
Speaker 1: I've been taking college of three years. I'm not sure

284
00:13:00,920 --> 00:13:03,079
Speaker 1: if it does anything like what a waste of money.

285
00:13:03,120 --> 00:13:06,240
Speaker 1: So actually give a little study to yourself and give

286
00:13:06,240 --> 00:13:08,800
Speaker 1: yourself a required dose and a required time frame and

287
00:13:08,840 --> 00:13:10,960
Speaker 1: take some photos and actually see if it does some benefit.

288
00:13:11,000 --> 00:13:13,640
Speaker 1: If it does, great, continue on it. If it doesn't,

289
00:13:13,679 --> 00:13:16,200
Speaker 1: save your money and you know, spend it elsewhere, because

290
00:13:16,200 --> 00:13:17,600
Speaker 1: I really do think a lot of us are just

291
00:13:17,640 --> 00:13:21,160
Speaker 1: taking these things really nearly sporadically, hoping for the best.

292
00:13:21,200 --> 00:13:22,680
Speaker 1: And then it's like, oh, I've kind of been doing

293
00:13:22,679 --> 00:13:24,360
Speaker 1: this for a while. Am I just wasting my money

294
00:13:24,440 --> 00:13:25,400
Speaker 1: or is it doing anything?

295
00:13:25,520 --> 00:13:26,640
Speaker 2: So really use.

296
00:13:26,480 --> 00:13:29,080
Speaker 1: Yourself as a little guinea pig here and let us know,

297
00:13:29,160 --> 00:13:31,040
Speaker 1: leave us some comments on the nutrition couch. If you

298
00:13:31,160 --> 00:13:34,439
Speaker 1: finund have found that collagen supplementation has helped with your

299
00:13:34,480 --> 00:13:37,160
Speaker 1: skin elasticity and hydration.

300
00:13:37,320 --> 00:13:39,560
Speaker 2: It's a really good point because it's like with any medication,

301
00:13:39,679 --> 00:13:41,680
Speaker 2: people do do it sporadically, even if they do it

302
00:13:41,679 --> 00:13:43,800
Speaker 2: three or four times a week. And the way skin

303
00:13:43,880 --> 00:13:47,760
Speaker 2: health and new cell generational works, it's that consistency over time.

304
00:13:48,120 --> 00:13:49,880
Speaker 2: So I would say put it next to your morning

305
00:13:49,880 --> 00:13:51,920
Speaker 2: cup of tea or your morning smoothie or at night

306
00:13:51,960 --> 00:13:54,160
Speaker 2: before you go to bed with your skincare regime, because

307
00:13:54,280 --> 00:13:56,360
Speaker 2: I couldn't say it better. It has to be that

308
00:13:56,440 --> 00:14:01,040
Speaker 2: consistency over time to show in these new cell generation benefits.

309
00:14:01,080 --> 00:14:02,680
Speaker 1: So that's a really good point. And as far as

310
00:14:02,720 --> 00:14:04,320
Speaker 1: I'm always, Susie, you can take it any time of

311
00:14:04,320 --> 00:14:05,679
Speaker 1: the day. You can take it with food, you can

312
00:14:05,720 --> 00:14:07,320
Speaker 1: take it on an empty stomach. I don't think there's

313
00:14:07,320 --> 00:14:09,800
Speaker 1: any interactions or there's a better time of the day

314
00:14:09,840 --> 00:14:11,480
Speaker 1: to take it either. I think just whenever you get

315
00:14:11,480 --> 00:14:13,720
Speaker 1: it in, but probably try to take it around you

316
00:14:13,920 --> 00:14:16,000
Speaker 1: a similar time, you know, in the morning every day

317
00:14:16,040 --> 00:14:17,840
Speaker 1: or at night time before you get a bet every day,

318
00:14:17,880 --> 00:14:20,720
Speaker 1: because that'll just help to remind you to again that

319
00:14:20,760 --> 00:14:22,920
Speaker 1: habit forming to take that regularly each day.

320
00:14:23,240 --> 00:14:24,960
Speaker 2: Great point, I agree, one hundred percent.

321
00:14:25,320 --> 00:14:28,800
Speaker 1: All right, now onto our client discussion of the week, Susie. So,

322
00:14:28,920 --> 00:14:31,520
Speaker 1: I had a client this weekend clinic who was consuming

323
00:14:31,600 --> 00:14:34,440
Speaker 1: a lot of artificial sweetness and they were having a

324
00:14:34,520 --> 00:14:37,520
Speaker 1: lot of gut health symptoms. So we get asked all

325
00:14:37,560 --> 00:14:40,160
Speaker 1: the time about artificial sweetness. Is it okay to have

326
00:14:40,240 --> 00:14:42,400
Speaker 1: a diet coke? Can I have? You? Know this sugar

327
00:14:42,400 --> 00:14:44,720
Speaker 1: free chocolate is a better option. So what are the

328
00:14:44,760 --> 00:14:47,360
Speaker 1: pros and cons? So let's start with I guess breaking

329
00:14:47,480 --> 00:14:51,680
Speaker 1: down what are sweetness or artificial sweetness? So there's sort

330
00:14:51,680 --> 00:14:55,040
Speaker 1: of a four sort of categories or subcategories. So first off,

331
00:14:55,040 --> 00:14:58,200
Speaker 1: we've got our nutritive sweetness. These are based on different

332
00:14:58,200 --> 00:15:01,800
Speaker 1: types of carbohydrates. They they contain sweetness, and most of

333
00:15:01,840 --> 00:15:04,600
Speaker 1: them are labeled as sort of carbohydrate modified. They have

334
00:15:04,680 --> 00:15:07,080
Speaker 1: a lot less energy, but most of them are not

335
00:15:07,240 --> 00:15:10,840
Speaker 1: calorie or kilog or free. So nutritive sweetness are generally

336
00:15:10,840 --> 00:15:13,960
Speaker 1: divided into two groups. We've got to naturally occurring sugars,

337
00:15:14,120 --> 00:15:16,880
Speaker 1: those things found in fruits, vegetables, dairy foods. And then

338
00:15:16,920 --> 00:15:20,600
Speaker 1: we've got our added sugars, things such as white table sugar,

339
00:15:20,720 --> 00:15:25,880
Speaker 1: brown sugar, archive syrup, corn surrup, hie fructose, corn syrup, honey, molasses,

340
00:15:25,920 --> 00:15:29,240
Speaker 1: maple syrup. There are sweetness, they're still sugars. And then

341
00:15:29,280 --> 00:15:30,960
Speaker 1: on the flip side of that, we've got what's called

342
00:15:31,000 --> 00:15:33,440
Speaker 1: our non nutritive sweetness, or what a lot of people

343
00:15:33,440 --> 00:15:37,000
Speaker 1: will term artificial sweetness. So the first non nutritive sweetener

344
00:15:37,120 --> 00:15:39,880
Speaker 1: was actually saccarin, and that was discovered way back in

345
00:15:39,920 --> 00:15:42,760
Speaker 1: eighteen seventy nine, so it's been around. Artificial sweetness have

346
00:15:42,800 --> 00:15:45,360
Speaker 1: been around a really long time, and at the time

347
00:15:45,360 --> 00:15:46,600
Speaker 1: when I was doing a bit of research a couple

348
00:15:46,640 --> 00:15:49,080
Speaker 1: of weeks ago, Susie, there was about seven different non

349
00:15:49,160 --> 00:15:54,120
Speaker 1: nutritive or artificial sweetness that were currently approved safe to use.

350
00:15:54,480 --> 00:15:57,840
Speaker 1: So as a salt for mine k god I name

351
00:15:58,200 --> 00:16:01,400
Speaker 1: pronounce it right, a spardamine low hung goo, which is

352
00:16:01,480 --> 00:16:05,320
Speaker 1: most people know is monk fruit extract, neotame, saccarin, stevier,

353
00:16:05,400 --> 00:16:08,440
Speaker 1: and succrolos. So I think a lot of the concerns

354
00:16:08,440 --> 00:16:12,200
Speaker 1: with artificial sweetness are that they may cause a variety

355
00:16:12,240 --> 00:16:16,360
Speaker 1: of health problems, including cancer. This claim or concern largely

356
00:16:16,400 --> 00:16:18,200
Speaker 1: came about because there are a few studies back in

357
00:16:18,240 --> 00:16:21,520
Speaker 1: the nineteen seventies that linked the use of artificial sweetness,

358
00:16:21,560 --> 00:16:25,480
Speaker 1: particularly saccharin, to bloody cancer in laboratory rats.

359
00:16:25,640 --> 00:16:27,640
Speaker 2: So that led.

360
00:16:27,440 --> 00:16:29,800
Speaker 1: To some label warnings on a lot of foods, and

361
00:16:29,920 --> 00:16:31,880
Speaker 1: a lot of foods, particularly in the US, and things

362
00:16:31,920 --> 00:16:34,400
Speaker 1: that we were importing came with the label warning that said,

363
00:16:34,440 --> 00:16:36,960
Speaker 1: you know, maybe hazardous to your health. But since then

364
00:16:36,960 --> 00:16:39,840
Speaker 1: there's actually been quite a lot of studies and evidence

365
00:16:39,920 --> 00:16:43,440
Speaker 1: undertaken that it's sort of proven that these artificial sweetness,

366
00:16:43,520 --> 00:16:46,280
Speaker 1: particularly the saccharin, has been proven as safe, and so

367
00:16:46,400 --> 00:16:49,600
Speaker 1: these sort of safety concerns have gone off labels. But

368
00:16:49,920 --> 00:16:52,880
Speaker 1: if you ask me, Susie. Honestly, I would be careful

369
00:16:52,920 --> 00:16:55,280
Speaker 1: with the amount that you consume, particularly because they are

370
00:16:55,320 --> 00:16:59,120
Speaker 1: sort of more chemically formulated. So that's our non nutritive

371
00:16:59,160 --> 00:17:02,680
Speaker 1: sweetness or ourificial sweetness. And another class we've got is

372
00:17:02,680 --> 00:17:04,960
Speaker 1: our sugar alcohols. So this is where a lot of

373
00:17:04,960 --> 00:17:07,439
Speaker 1: people are going to have some concerns with their gut health.

374
00:17:07,560 --> 00:17:10,240
Speaker 1: So another category of sweetness is our sugar alcohols or

375
00:17:10,280 --> 00:17:13,200
Speaker 1: our pollioles. And for people with ibs, they may or

376
00:17:13,240 --> 00:17:16,160
Speaker 1: even if you don't have IBS, these sugar alcohols consumed

377
00:17:16,160 --> 00:17:19,520
Speaker 1: in excess are going to cause almost like a laxative effect,

378
00:17:19,800 --> 00:17:21,920
Speaker 1: you know, a lot more bloating, a lot of intestinal gas,

379
00:17:21,960 --> 00:17:24,480
Speaker 1: a little bit of diarrhea. And most of these products

380
00:17:24,480 --> 00:17:27,600
Speaker 1: that use sugar alcohols, things like protein bars and sugar

381
00:17:27,640 --> 00:17:30,520
Speaker 1: free chocolates, candy bars that sort of thing, carry a

382
00:17:30,560 --> 00:17:33,520
Speaker 1: warning label about the potential laxative effects. So that's our

383
00:17:33,560 --> 00:17:37,080
Speaker 1: sugar alcohol category. Even though they're calorie free, they're not

384
00:17:37,240 --> 00:17:40,000
Speaker 1: so great for our gut health for most people. And

385
00:17:40,040 --> 00:17:42,880
Speaker 1: the last sort of category, which sometimes I fall under

386
00:17:42,920 --> 00:17:45,600
Speaker 1: the non nutritive or the artificial sweetness, but they're more

387
00:17:45,760 --> 00:17:48,240
Speaker 1: of the plant based sweetness and if you ask many dieticians,

388
00:17:48,280 --> 00:17:50,600
Speaker 1: these are the ones we would tend to recommend if

389
00:17:50,600 --> 00:17:52,720
Speaker 1: a client wants to have them, so they're more than

390
00:17:52,800 --> 00:17:55,640
Speaker 1: natural type sweetness. So Stevier and monk fruit are probably

391
00:17:55,680 --> 00:17:58,440
Speaker 1: the two big ones that jump to mind. So Stevier

392
00:17:58,480 --> 00:18:01,359
Speaker 1: as an example, is two hundred to three hundred times

393
00:18:01,400 --> 00:18:04,560
Speaker 1: sweeter than normal sugar but has no calories in it,

394
00:18:04,720 --> 00:18:07,639
Speaker 1: and monk fruit is between two fifty and four hundred

395
00:18:07,640 --> 00:18:10,840
Speaker 1: times sweeter than normal sugar. So approof you use in Australia,

396
00:18:10,920 --> 00:18:13,520
Speaker 1: safe use in Australia and other parts of the world

397
00:18:13,560 --> 00:18:17,080
Speaker 1: as well. In terms of weight management, I think dieticians

398
00:18:17,119 --> 00:18:19,639
Speaker 1: are generally fifty to fifty. I would say, like some

399
00:18:19,680 --> 00:18:22,000
Speaker 1: of us recommend them, others don't. I tend to, in

400
00:18:22,119 --> 00:18:25,240
Speaker 1: small amounts recommend their natural based sweetness like monk fruit

401
00:18:25,280 --> 00:18:27,840
Speaker 1: and Steadier if a client is really someone that does

402
00:18:27,840 --> 00:18:29,720
Speaker 1: a lot of baking and a lot of you know,

403
00:18:29,800 --> 00:18:32,480
Speaker 1: consumes a lot of sweets on a regular basis. But

404
00:18:32,560 --> 00:18:35,239
Speaker 1: I think that it really does come down to the

405
00:18:35,280 --> 00:18:37,679
Speaker 1: person overall and what you're using it for and how

406
00:18:37,760 --> 00:18:39,880
Speaker 1: much you're having as well. They're not a magic bullard.

407
00:18:39,880 --> 00:18:41,600
Speaker 1: They're not going to help you just, you know, drop

408
00:18:41,640 --> 00:18:44,800
Speaker 1: the weight all together. And you your backgrounds is in

409
00:18:44,840 --> 00:18:47,600
Speaker 1: this sort of programming and habit changed as well. So

410
00:18:47,600 --> 00:18:50,360
Speaker 1: i'd love to know your opinion about sweetness and if

411
00:18:50,400 --> 00:18:52,720
Speaker 1: you recommend them or not. But I generally tend to

412
00:18:52,760 --> 00:18:55,120
Speaker 1: stay clear of the artificial type ones, which I'm sure

413
00:18:55,160 --> 00:18:57,359
Speaker 1: you do as well. And in cooking, you know, I'll

414
00:18:57,359 --> 00:18:59,119
Speaker 1: say to people, just use some normal sugar. If you

415
00:18:59,160 --> 00:19:01,880
Speaker 1: want some table sugar, some honey, a bit of maple syrup,

416
00:19:01,920 --> 00:19:04,240
Speaker 1: it doesn't really matter. If you really worried about calories,

417
00:19:04,520 --> 00:19:07,320
Speaker 1: use something like monk fruits sweetener. But some people just

418
00:19:07,359 --> 00:19:10,480
Speaker 1: can't tolerate the aftertaste of some of these sweetness as well,

419
00:19:10,520 --> 00:19:10,880
Speaker 1: can they.

420
00:19:11,720 --> 00:19:13,880
Speaker 2: You've summarized it really well, because I think that makes

421
00:19:13,920 --> 00:19:16,760
Speaker 2: it very clear the differences. So my general recommendation is

422
00:19:16,800 --> 00:19:19,359
Speaker 2: if it's a nine point fifty number, that's the general

423
00:19:19,400 --> 00:19:21,600
Speaker 2: sign they're the artificial sweetness. And this is of course

424
00:19:21,640 --> 00:19:23,600
Speaker 2: the ones we saw in the soft drinks going through

425
00:19:23,600 --> 00:19:27,080
Speaker 2: from the early eighties, less popular now because people are

426
00:19:27,080 --> 00:19:30,760
Speaker 2: starting to move away from more chemical based products in

427
00:19:30,800 --> 00:19:35,320
Speaker 2: our food. While there's no strong evidence to say they're dangerous,

428
00:19:35,359 --> 00:19:38,160
Speaker 2: I think as a dietitian. I'm not overly comfortable recommending

429
00:19:38,240 --> 00:19:41,920
Speaker 2: artificial sweetness. I try and keep recommendations as natural as possible,

430
00:19:42,280 --> 00:19:45,479
Speaker 2: But I guess the overwriting issue in general is that

431
00:19:45,520 --> 00:19:48,160
Speaker 2: the more sweet food that you have, the more you want.

432
00:19:48,200 --> 00:19:50,879
Speaker 2: That is well proven from research that the brain is

433
00:19:50,920 --> 00:19:54,320
Speaker 2: heavily programmed to seek sweet food. And you're right. You know,

434
00:19:54,440 --> 00:19:57,600
Speaker 2: any sweetener artificial natural comes up to two three hundred

435
00:19:57,640 --> 00:20:00,760
Speaker 2: times sweeter than sugar itself, and it mightperience. The more

436
00:20:00,760 --> 00:20:03,840
Speaker 2: sweet food or the more sweetener people have throughout their day,

437
00:20:03,880 --> 00:20:06,199
Speaker 2: the more they want. So that's why they start with

438
00:20:06,240 --> 00:20:07,880
Speaker 2: one diet coke in the morning and then they can

439
00:20:07,920 --> 00:20:09,520
Speaker 2: be up to a liter or two by the end

440
00:20:09,520 --> 00:20:11,480
Speaker 2: of the day because their body just needs more and

441
00:20:11,600 --> 00:20:14,080
Speaker 2: more to get the same hit. Now, there are genetic

442
00:20:14,080 --> 00:20:16,560
Speaker 2: differences with that, it's not everyone, but on the whole,

443
00:20:16,760 --> 00:20:18,960
Speaker 2: notice yourself, the more sweet stuff you have, the more

444
00:20:19,000 --> 00:20:22,760
Speaker 2: you crave it. So I use them in controlled amount.

445
00:20:22,880 --> 00:20:25,520
Speaker 2: So if someone says to me, look, I love diet coke,

446
00:20:25,560 --> 00:20:27,000
Speaker 2: Can I have it, I'm not going to say you

447
00:20:27,000 --> 00:20:29,399
Speaker 2: can never have it. I'll say, look, the key thing

448
00:20:29,440 --> 00:20:32,280
Speaker 2: to be aware of it does contain artificial sweetness. I

449
00:20:32,320 --> 00:20:34,560
Speaker 2: would be having it when you really want it, I'd

450
00:20:34,560 --> 00:20:37,160
Speaker 2: be having it with food to buffer the sweetness effect,

451
00:20:37,480 --> 00:20:40,000
Speaker 2: and occasionally I would never be introducing it as a

452
00:20:40,040 --> 00:20:43,440
Speaker 2: regular thing to consume in the diet. But what we're seeing,

453
00:20:43,680 --> 00:20:45,520
Speaker 2: and what we're seeing a lot of our own worklean

454
00:20:45,720 --> 00:20:47,600
Speaker 2: is both the sugar alcohols, which we see in a

455
00:20:47,640 --> 00:20:50,600
Speaker 2: lot of the snack tight bars and really closely linked

456
00:20:50,600 --> 00:20:54,320
Speaker 2: to gut issues, and also these natural ones, the monk

457
00:20:54,359 --> 00:20:58,880
Speaker 2: fruit sweeten of the stevia. Now, I again generally don't

458
00:20:58,920 --> 00:21:01,200
Speaker 2: suggest people use a lot of those, because I'm trying

459
00:21:01,240 --> 00:21:03,640
Speaker 2: to reduce the amount of sweetfood they consume in general.

460
00:21:04,080 --> 00:21:06,080
Speaker 2: So I would rather they use a small amount of

461
00:21:06,119 --> 00:21:08,080
Speaker 2: sugar in a cake and eat less of it than

462
00:21:08,200 --> 00:21:10,560
Speaker 2: use a lot of these relatively expensive sweetness Like I

463
00:21:10,600 --> 00:21:12,560
Speaker 2: think a packet of monk fruit sweetness close to eight

464
00:21:12,680 --> 00:21:15,359
Speaker 2: or nine dollars for baking. They're not very big. Now,

465
00:21:15,560 --> 00:21:18,199
Speaker 2: I can't justify spending that on a cake, like you know,

466
00:21:18,240 --> 00:21:21,120
Speaker 2: the cake ends up costing thirty dollars to make. So

467
00:21:21,359 --> 00:21:24,520
Speaker 2: I think that there's a place for them in small amounts,

468
00:21:24,720 --> 00:21:27,199
Speaker 2: but I'm definitely not encouraging a general shift over my

469
00:21:27,320 --> 00:21:29,800
Speaker 2: goal with all my clients, with my own intake, with

470
00:21:29,840 --> 00:21:32,919
Speaker 2: my family's intake, is reducing the overall amount of sweet

471
00:21:32,920 --> 00:21:35,240
Speaker 2: food in the diet in general. So I don't do

472
00:21:35,320 --> 00:21:37,840
Speaker 2: a direct swap. I may use it occasionally or if

473
00:21:37,840 --> 00:21:40,000
Speaker 2: it was a very sweet recipe, but you know, I

474
00:21:40,000 --> 00:21:42,160
Speaker 2: find with a lot of recipes you can use half

475
00:21:42,200 --> 00:21:45,640
Speaker 2: the sugar they suggest for the same level of sweetness.

476
00:21:45,640 --> 00:21:49,760
Speaker 2: I'd rather use fruit or fruit pures, and I definitely

477
00:21:50,160 --> 00:21:52,440
Speaker 2: try and avoid them in process foods like snack bars

478
00:21:52,440 --> 00:21:54,879
Speaker 2: as well. So it's definitely not the message that they're better.

479
00:21:55,240 --> 00:21:58,760
Speaker 2: I say that they reduce calorie intakes slightly. I believe

480
00:21:58,760 --> 00:22:01,160
Speaker 2: it's definitely better to have a a diet soft drink

481
00:22:01,160 --> 00:22:03,320
Speaker 2: than a normal one, but I would be having it

482
00:22:03,440 --> 00:22:05,720
Speaker 2: very very occasionally, and I would be looking for generally

483
00:22:05,840 --> 00:22:08,680
Speaker 2: natural sweetness where possible. But do I, as I said,

484
00:22:08,680 --> 00:22:10,639
Speaker 2: spend eight or nine dollars on month fruits sweetener in

485
00:22:10,680 --> 00:22:12,679
Speaker 2: my baking. No, I do not. I just try and

486
00:22:12,760 --> 00:22:14,840
Speaker 2: use as little sugar as I can in that product,

487
00:22:15,080 --> 00:22:16,520
Speaker 2: one because I don't want to spend that much, and

488
00:22:16,560 --> 00:22:19,200
Speaker 2: two it's still just sweet sort of nothing, and I'm

489
00:22:19,240 --> 00:22:21,199
Speaker 2: sort of thinking you're spending all this money or nothing.

490
00:22:21,240 --> 00:22:25,080
Speaker 2: It doesn't make any sense to me. So yeah, it's

491
00:22:25,560 --> 00:22:27,840
Speaker 2: an interesting area because we continue to see more and

492
00:22:27,880 --> 00:22:29,760
Speaker 2: more of them. We're seeing more and more blends of

493
00:22:29,800 --> 00:22:32,679
Speaker 2: sort of half sugar half sweetener that definitely if you

494
00:22:32,720 --> 00:22:34,880
Speaker 2: see nine hundred on a label, I'd steer well clear.

495
00:22:35,000 --> 00:22:38,400
Speaker 2: Someone asked me to endorse a drink recently, a juice,

496
00:22:38,840 --> 00:22:40,360
Speaker 2: and I had a look, and straight away as soon

497
00:22:40,359 --> 00:22:42,240
Speaker 2: as I saw it was an artificial sweetener, I'm out.

498
00:22:42,280 --> 00:22:44,480
Speaker 2: I just can't be recommending that as a baseline food

499
00:22:44,480 --> 00:22:47,280
Speaker 2: for families and children, and so I avoid them at

500
00:22:47,320 --> 00:22:49,240
Speaker 2: all costs. And then, as I said, I'll use a

501
00:22:49,240 --> 00:22:51,320
Speaker 2: small amount of natural, but I'm not never saying it's

502
00:22:51,359 --> 00:22:53,879
Speaker 2: a better choice. I think the less overall we consume,

503
00:22:53,920 --> 00:22:54,280
Speaker 2: the better.

504
00:22:54,720 --> 00:22:56,479
Speaker 1: And I like the point you made where a lot

505
00:22:56,480 --> 00:22:59,720
Speaker 1: of products are actually mixing a blend of artificial sweeteners

506
00:22:59,760 --> 00:23:03,600
Speaker 1: and natural based sweetness. So you often see like I

507
00:23:03,640 --> 00:23:05,560
Speaker 1: don't know, like a spider Man and a Stevia in

508
00:23:05,600 --> 00:23:07,760
Speaker 1: the same product. So they're doing it as a cost

509
00:23:07,760 --> 00:23:09,879
Speaker 1: saving so they're like sweetened naturally on the front of

510
00:23:09,920 --> 00:23:11,679
Speaker 1: the label. And yes, it might have a little bit

511
00:23:11,680 --> 00:23:13,560
Speaker 1: of steavy or some monk fruit in there, but they've

512
00:23:13,600 --> 00:23:16,760
Speaker 1: also got other artificial sweetness in there as well. And

513
00:23:16,880 --> 00:23:20,200
Speaker 1: also keep in mind, guys, that it's food marketing hous

514
00:23:20,200 --> 00:23:22,400
Speaker 1: Halo's which we talked about on a couple of podcasts ago.

515
00:23:22,600 --> 00:23:25,800
Speaker 1: So sugar free isn't calorie free, so it will still

516
00:23:25,840 --> 00:23:28,960
Speaker 1: cause weight gain. No food product is calorie free. I mean,

517
00:23:29,000 --> 00:23:30,760
Speaker 1: there are a couple of drinks on the market right,

518
00:23:30,800 --> 00:23:32,560
Speaker 1: but if you're looking at a sugar free chocolate or

519
00:23:32,560 --> 00:23:35,320
Speaker 1: a sugar free biscuit, it's not calorie free. So keep

520
00:23:35,359 --> 00:23:38,719
Speaker 1: in mind that an overly processed food which might contain

521
00:23:38,800 --> 00:23:42,280
Speaker 1: a sugar substitute, generally does not offer anywhere near the

522
00:23:42,320 --> 00:23:45,000
Speaker 1: health benefits of a whole food something like a fresh

523
00:23:45,000 --> 00:23:47,640
Speaker 1: piece of fruit or fresh vegetables or something like that.

524
00:23:47,680 --> 00:23:49,840
Speaker 1: So I think a lot of the times, if you're

525
00:23:49,840 --> 00:23:53,560
Speaker 1: consuming artificial sweetness or sugar substitutes on a regular basis,

526
00:23:53,720 --> 00:23:57,080
Speaker 1: you are probably eating far too much overly processed foods,

527
00:23:57,080 --> 00:23:59,080
Speaker 1: and you probably need to take a look at your

528
00:23:59,160 --> 00:24:01,720
Speaker 1: diet as a whole, because, as USI said, you're just

529
00:24:01,800 --> 00:24:04,840
Speaker 1: programming yourself to want more and more and more sweet foods,

530
00:24:05,160 --> 00:24:07,240
Speaker 1: which you can just run into problems with long term,

531
00:24:07,359 --> 00:24:10,640
Speaker 1: so I rarely recommend them as well. Except if I've

532
00:24:10,680 --> 00:24:13,160
Speaker 1: got clients who might put a quarter of a tea

533
00:24:13,359 --> 00:24:15,879
Speaker 1: a sweet you know, monk foot sweeten into their coffee

534
00:24:15,960 --> 00:24:18,760
Speaker 1: or something like that, I think that's okay. I really

535
00:24:18,760 --> 00:24:21,080
Speaker 1: do recommend most of my clients sort of have tear

536
00:24:21,119 --> 00:24:23,879
Speaker 1: coffee plain without anything in it, because I agree with

537
00:24:23,920 --> 00:24:27,160
Speaker 1: you that tolerance just tends to build and build long term,

538
00:24:27,200 --> 00:24:29,240
Speaker 1: and they just want more and more sugar throughout the day.

539
00:24:29,280 --> 00:24:30,840
Speaker 1: So it's really something that I try to nip in

540
00:24:30,840 --> 00:24:33,080
Speaker 1: the bud. First off, when I start with clients is

541
00:24:33,160 --> 00:24:35,320
Speaker 1: having as low as sugar intake as we can in

542
00:24:35,359 --> 00:24:37,560
Speaker 1: our diet, and then if we want some using it

543
00:24:37,560 --> 00:24:39,920
Speaker 1: as a complete soul food and having the real deal,

544
00:24:40,000 --> 00:24:42,520
Speaker 1: you know, having the decadent chocolate brownie or the decadent

545
00:24:42,560 --> 00:24:44,760
Speaker 1: piece of cake made just how it should be with

546
00:24:44,880 --> 00:24:47,280
Speaker 1: real sugar and real butter, and then having a small

547
00:24:47,280 --> 00:24:49,440
Speaker 1: amount of it and just moving on rather than trying

548
00:24:49,480 --> 00:24:52,440
Speaker 1: to replace it with all of these substitutes, healthify it,

549
00:24:52,680 --> 00:24:55,120
Speaker 1: and then eat three times as much on a regular basis,

550
00:24:55,119 --> 00:24:56,880
Speaker 1: which we know isn't great for a health either.

551
00:24:57,200 --> 00:25:00,119
Speaker 2: And I think it's particularly important with our kids, because

552
00:25:00,160 --> 00:25:02,800
Speaker 2: our children are growing up with these products in their

553
00:25:02,800 --> 00:25:04,679
Speaker 2: diet all the time. So when I grew up, there

554
00:25:04,760 --> 00:25:07,560
Speaker 2: was very little snack food. You know, a treat might

555
00:25:07,600 --> 00:25:09,479
Speaker 2: be a Scotch finger biscuit. We didn't have a lot

556
00:25:09,480 --> 00:25:13,240
Speaker 2: of musli bars. We definitely didn't have sweetened versions of

557
00:25:13,320 --> 00:25:16,320
Speaker 2: treats around in the food supply. You know, banana bread

558
00:25:16,320 --> 00:25:18,359
Speaker 2: at the cafe each week was just not a thing.

559
00:25:18,800 --> 00:25:21,760
Speaker 2: Whereas now, my observation, and you'll see this really soon

560
00:25:21,800 --> 00:25:23,760
Speaker 2: as you start to spend more time with mums and

561
00:25:23,800 --> 00:25:26,719
Speaker 2: bubs and cafes, is that our kids have so much

562
00:25:26,760 --> 00:25:29,080
Speaker 2: sweet food land they're having treats at the cafe all

563
00:25:29,080 --> 00:25:31,080
Speaker 2: the time. Then the mums are making healthy treats, and

564
00:25:31,080 --> 00:25:33,600
Speaker 2: then we reward them with food, and the issue is

565
00:25:33,600 --> 00:25:35,480
Speaker 2: that our kids are getting more and more used to

566
00:25:35,520 --> 00:25:38,920
Speaker 2: having very sweet food all day. So I think, as parents,

567
00:25:38,920 --> 00:25:41,440
Speaker 2: a lot of parents with young children listening to this podcast,

568
00:25:41,800 --> 00:25:44,159
Speaker 2: the less sweet food you can include in the diets

569
00:25:44,160 --> 00:25:47,520
Speaker 2: of small children, So things like custards, things like fruit juices,

570
00:25:47,560 --> 00:25:50,000
Speaker 2: things like fruit snacks, I would avoid them at all

571
00:25:50,000 --> 00:25:52,280
Speaker 2: costs because you want to keep your kids intake of

572
00:25:52,320 --> 00:25:55,399
Speaker 2: sweet food to a minimum. And absolutely the less they have,

573
00:25:55,800 --> 00:25:57,600
Speaker 2: the less they'll want, and the more they'll seek out

574
00:25:57,600 --> 00:25:59,800
Speaker 2: a cucumber as a snack or as a carrot as

575
00:25:59,800 --> 00:26:02,880
Speaker 2: a as opposed to constantly needing fruit and sweet food.

576
00:26:02,960 --> 00:26:05,760
Speaker 2: And indeed, with my own family, I'm quite strict on that.

577
00:26:05,840 --> 00:26:07,680
Speaker 2: I really try and keep the very sweet foods to

578
00:26:07,760 --> 00:26:10,600
Speaker 2: a minimum, and I think you'll find long term it

579
00:26:10,600 --> 00:26:13,600
Speaker 2: will be very beneficial at programming them to look and

580
00:26:13,640 --> 00:26:15,480
Speaker 2: seek out a lot less sweet food. So be really

581
00:26:15,480 --> 00:26:18,680
Speaker 2: mindful about sweetness and children. I'd be steering well clear.

582
00:26:19,560 --> 00:26:22,200
Speaker 1: We're interrupting this episode to bring you a quick break

583
00:26:22,240 --> 00:26:25,840
Speaker 1: and introduce you to this episode sponsor Anna Louisa Jury.

584
00:26:26,200 --> 00:26:30,720
Speaker 1: That's a Na Luisa which is now on sale for

585
00:26:30,840 --> 00:26:33,040
Speaker 1: twenty percent off with their summer sale.

586
00:26:33,280 --> 00:26:35,960
Speaker 2: We're excited to partner with this brand. It's their beautiful

587
00:26:36,040 --> 00:26:40,000
Speaker 2: jeury is cheap, timeless, versatile, but most importantly affordable, with

588
00:26:40,119 --> 00:26:42,560
Speaker 2: pieces starting at just thirty nine dollars US.

589
00:26:43,000 --> 00:26:47,080
Speaker 1: We absolutely recommend checking out Anna Luisa because I must say, Susie,

590
00:26:47,119 --> 00:26:50,440
Speaker 1: my output looks so cute today with my new sustainably

591
00:26:50,520 --> 00:26:53,760
Speaker 1: crafted pieces, and I am just loving your earrings as well.

592
00:26:54,119 --> 00:26:56,320
Speaker 2: I can't get enough of my pieces, Ivally Anne. And

593
00:26:56,359 --> 00:26:58,840
Speaker 2: what's even better is that our listeners can get twenty

594
00:26:58,880 --> 00:27:01,840
Speaker 2: percent off with the Annalisa Summer Sale using the link

595
00:27:02,080 --> 00:27:06,359
Speaker 2: shop dot Anna Luisa dot com forward slash TNC. So

596
00:27:06,440 --> 00:27:07,960
Speaker 2: make sure you head to the show notes for the

597
00:27:08,000 --> 00:27:10,120
Speaker 2: discount link for Anna Luisa Jewelry.

598
00:27:10,320 --> 00:27:12,680
Speaker 1: Now let's head on back to our podcast episode.

599
00:27:13,000 --> 00:27:15,200
Speaker 2: This segment really links in well to our product of

600
00:27:15,240 --> 00:27:17,240
Speaker 2: the Week discussion, which was just by chants, but we

601
00:27:17,280 --> 00:27:20,440
Speaker 2: thought it seeked well because we had a message sent

602
00:27:20,600 --> 00:27:22,639
Speaker 2: to us on Instagram and thank you for all your

603
00:27:22,640 --> 00:27:25,440
Speaker 2: messages and suggestions of product review. It's really really helpful

604
00:27:25,440 --> 00:27:28,880
Speaker 2: in shaping our content. But this one resonated with both

605
00:27:28,880 --> 00:27:31,840
Speaker 2: of us because it's the well naturally sugar free chocolate. Now,

606
00:27:31,880 --> 00:27:34,919
Speaker 2: this product has been around for quite some time. I

607
00:27:34,960 --> 00:27:37,280
Speaker 2: remember probably at least ten years ago. It was one

608
00:27:37,320 --> 00:27:39,879
Speaker 2: of the first low sugar chocolates on the market. And

609
00:27:40,160 --> 00:27:42,120
Speaker 2: I think one of the things about it is one

610
00:27:42,160 --> 00:27:43,879
Speaker 2: it has a lot of different flavors, and you'll know

611
00:27:43,920 --> 00:27:46,080
Speaker 2: in the supermarkets it's in the health food section. It's

612
00:27:46,080 --> 00:27:50,080
Speaker 2: got about eight or ten different flavors, mint, crisp, and coconut,

613
00:27:50,280 --> 00:27:52,720
Speaker 2: and some really quite palatable ones. But the thing that

614
00:27:52,800 --> 00:27:54,800
Speaker 2: it's always stood out to me Leam with this product

615
00:27:54,840 --> 00:27:56,960
Speaker 2: is it actually tastes quite good. Because of course you

616
00:27:57,000 --> 00:27:59,000
Speaker 2: can have some of these products and they taste terrible,

617
00:27:59,320 --> 00:28:02,240
Speaker 2: but I have to be in having this chocolate before

618
00:28:02,440 --> 00:28:04,920
Speaker 2: I don't mind it. So if we look at what's

619
00:28:04,920 --> 00:28:06,840
Speaker 2: going on in the ingredient list and why they can

620
00:28:06,840 --> 00:28:09,600
Speaker 2: claim no added sugar, it's still got a fair whack

621
00:28:09,640 --> 00:28:11,159
Speaker 2: of We're looking at the mid one, which is a

622
00:28:11,240 --> 00:28:14,760
Speaker 2: dark chocolate variety, so it's got seventy percent cocoa mass

623
00:28:14,760 --> 00:28:17,000
Speaker 2: and cocoa butter, similar to any dark chocolate that you

624
00:28:17,000 --> 00:28:20,480
Speaker 2: would see. Then the second ingredient is a soluble dietary

625
00:28:20,480 --> 00:28:24,760
Speaker 2: fiber polydextrose, which is again keeping the calories low. Aerythrotol

626
00:28:24,880 --> 00:28:27,920
Speaker 2: is there, sweetener of choice, ten percent mint chips, which

627
00:28:27,960 --> 00:28:30,359
Speaker 2: again are maybe just a bit of isomalt and some color,

628
00:28:30,440 --> 00:28:33,800
Speaker 2: so low calorie, and then a mulsifier natural flavor, and

629
00:28:33,840 --> 00:28:37,160
Speaker 2: they're using Stevia as the sweetener. So in that we've

630
00:28:37,160 --> 00:28:39,880
Speaker 2: got the block. But I think in per serve it's

631
00:28:39,880 --> 00:28:43,000
Speaker 2: a forty five grand block. There's three servings as recommended

632
00:28:43,040 --> 00:28:45,400
Speaker 2: per packet. I would argue that very few people have

633
00:28:45,520 --> 00:28:47,800
Speaker 2: it in three serves. Most people would eat at least

634
00:28:47,840 --> 00:28:50,400
Speaker 2: two serves, if not one that per serve. It's coming

635
00:28:50,480 --> 00:28:54,200
Speaker 2: in at about seventy calories for fifteen grams, close to

636
00:28:54,240 --> 00:28:56,920
Speaker 2: one gram of protein, five point eight grams of fat,

637
00:28:56,920 --> 00:29:00,400
Speaker 2: three point five saturated coming from that cocoa mass. Sugars

638
00:29:00,400 --> 00:29:02,400
Speaker 2: are very very low, less than a gram of sugars

639
00:29:02,400 --> 00:29:05,680
Speaker 2: and carbohydrate perserve and dietary fiber which has come from

640
00:29:05,680 --> 00:29:09,320
Speaker 2: that polydextro. So definitely, if you look at the labels,

641
00:29:09,680 --> 00:29:12,480
Speaker 2: it's relatively low calorie, particularly if you stick to that

642
00:29:12,600 --> 00:29:15,880
Speaker 2: very small portion, Unlike a lot of the products. I

643
00:29:15,920 --> 00:29:18,960
Speaker 2: do find it quite creamy and quite tasty now I've

644
00:29:19,000 --> 00:29:20,160
Speaker 2: had it. Do I buy it?

645
00:29:20,240 --> 00:29:20,320
Speaker 1: No?

646
00:29:20,560 --> 00:29:23,120
Speaker 2: Do I recommend it? No? But if someone comes to

647
00:29:23,160 --> 00:29:25,680
Speaker 2: me and says that they like it and they prefer

648
00:29:25,720 --> 00:29:29,040
Speaker 2: it over regular chocolate as a lower calorie option, I'm

649
00:29:29,080 --> 00:29:31,240
Speaker 2: quite happy for them to include it if they can

650
00:29:31,280 --> 00:29:34,760
Speaker 2: control themselves portion wise. But it's a very interesting one

651
00:29:34,800 --> 00:29:38,400
Speaker 2: because in discussion about sugar free products, I think the

652
00:29:38,480 --> 00:29:41,080
Speaker 2: key take home message for me is it still chocolate?

653
00:29:41,800 --> 00:29:45,080
Speaker 2: Is it healthier a little bit, but it's still reasonably

654
00:29:45,160 --> 00:29:47,640
Speaker 2: high calorie it's still got a high proportion of fat.

655
00:29:47,720 --> 00:29:50,720
Speaker 2: And I think the risk with these healthier varieties of

656
00:29:50,760 --> 00:29:53,240
Speaker 2: things like chocolate and cake, as we've spoken about before,

657
00:29:53,720 --> 00:29:55,680
Speaker 2: is that we tend to eat more of them because

658
00:29:55,680 --> 00:29:58,880
Speaker 2: we psychologically give ourselves permission because we think it's healthier.

659
00:29:59,240 --> 00:30:01,600
Speaker 2: So it's still for me, comes back down to portion control,

660
00:30:01,640 --> 00:30:03,280
Speaker 2: and yeah, it's probably a little bit better if you're

661
00:30:03,320 --> 00:30:05,760
Speaker 2: happy with the taste and get as much satisfaction from it.

662
00:30:06,680 --> 00:30:08,200
Speaker 1: I've tried it before and I can't get past the

663
00:30:08,280 --> 00:30:09,800
Speaker 1: after taste of it. I think it's sea wreath of

664
00:30:09,920 --> 00:30:10,400
Speaker 1: total Oh.

665
00:30:10,400 --> 00:30:10,880
Speaker 2: I can't do it.

666
00:30:11,280 --> 00:30:13,760
Speaker 1: But like having said that, we're looking at the mint

667
00:30:13,800 --> 00:30:17,960
Speaker 1: crispar and the ninety gram amount which we've pulled up,

668
00:30:18,000 --> 00:30:20,320
Speaker 1: and a lot of people just due to that health halo,

669
00:30:20,360 --> 00:30:22,880
Speaker 1: would think dark chocolate sugar free, this is healthy. I'm

670
00:30:22,880 --> 00:30:25,040
Speaker 1: going to eat the whole ninety gram Susie. Those over

671
00:30:25,160 --> 00:30:28,000
Speaker 1: four hundred calories, So don't forget that just because something

672
00:30:28,120 --> 00:30:30,760
Speaker 1: sugar free doesn't mean it's calorie free. And this is

673
00:30:30,840 --> 00:30:33,240
Speaker 1: interesting as well because it does come with a warning label,

674
00:30:33,320 --> 00:30:34,960
Speaker 1: so you look at the front of the packet, no

675
00:30:35,120 --> 00:30:38,960
Speaker 1: out of sugar, dark chocolate ninety percent sugar free, sweetened naturally,

676
00:30:39,040 --> 00:30:41,200
Speaker 1: Vestavia gluten free. It's got a lot of health claims

677
00:30:41,200 --> 00:30:43,440
Speaker 1: on the front. You flip that bad boy over and

678
00:30:43,480 --> 00:30:46,160
Speaker 1: guess what the first thing says on the back excess consumption.

679
00:30:46,320 --> 00:30:49,200
Speaker 1: It may have a laxative effect. Is that something that

680
00:30:49,320 --> 00:30:52,040
Speaker 1: you guys want to be putting into your body, particularly

681
00:30:52,080 --> 00:30:54,000
Speaker 1: if you have a sensitive tummy. I would remind you.

682
00:30:54,640 --> 00:30:57,040
Speaker 1: So I think that again, what we were mentioning is

683
00:30:57,080 --> 00:30:59,520
Speaker 1: a lot of them have blends between natural sweetness and not.

684
00:30:59,640 --> 00:31:02,320
Speaker 1: So this uses a ryth retol and steavier. So the

685
00:31:02,400 --> 00:31:06,240
Speaker 1: front of packet marketing is sweetened naturally but steavier, but

686
00:31:06,320 --> 00:31:08,440
Speaker 1: steavier is the very last ingredient, so it's only a

687
00:31:08,600 --> 00:31:11,840
Speaker 1: very small percentage coming from Stevier. A ryth retol is

688
00:31:11,880 --> 00:31:14,200
Speaker 1: the third ingredient in there, so the majority of the

689
00:31:14,240 --> 00:31:16,360
Speaker 1: sweetener in there is a wreath retol, which is a

690
00:31:16,400 --> 00:31:18,800
Speaker 1: sugar alcohol, which we know can have a lot of

691
00:31:18,880 --> 00:31:21,720
Speaker 1: digestive discomfort for a lot of people. So if you're

692
00:31:21,760 --> 00:31:23,520
Speaker 1: eating a lot of these sugar free products, you're getting

693
00:31:23,520 --> 00:31:27,040
Speaker 1: a lot of bloating gas, wind difficulties in the bathroom.

694
00:31:27,600 --> 00:31:30,440
Speaker 1: Probably look at the amount of sugar alcohols you're consuming.

695
00:31:30,600 --> 00:31:33,560
Speaker 1: So again they've marketed it very well like it's a natural,

696
00:31:33,640 --> 00:31:35,920
Speaker 1: steavier based product, but the bulk of the sweetener in

697
00:31:36,000 --> 00:31:38,680
Speaker 1: there is technically artificial, and it is a wreath retol.

698
00:31:39,000 --> 00:31:42,000
Speaker 1: It is that sugar alcohol. So for me, I'd just

699
00:31:42,200 --> 00:31:44,800
Speaker 1: rather you know, what's your favorite chocolate, eat that, Eat

700
00:31:44,800 --> 00:31:46,800
Speaker 1: a couple of squares of it and move on. Versus

701
00:31:46,920 --> 00:31:49,000
Speaker 1: most of us would consume half, if not the whole,

702
00:31:49,240 --> 00:31:51,320
Speaker 1: ninety grams of this, and you're looking at four hundred

703
00:31:51,320 --> 00:31:53,160
Speaker 1: plus calories and you may or may not be running

704
00:31:53,160 --> 00:31:55,680
Speaker 1: to the bathroom afterwards. So not something I buy, not

705
00:31:55,760 --> 00:31:58,040
Speaker 1: something I recommend. Again, if I was like you, Susie,

706
00:31:58,040 --> 00:31:59,480
Speaker 1: and I had a client who was like, I absolutely

707
00:31:59,560 --> 00:32:01,760
Speaker 1: love it, I would still be portioning at you know,

708
00:32:02,080 --> 00:32:05,000
Speaker 1: two through four squares maximum as a treat portion for

709
00:32:05,200 --> 00:32:08,560
Speaker 1: them and not giving them much more than that. Yeah.

710
00:32:08,600 --> 00:32:10,160
Speaker 2: I think one of the things I don't mind is

711
00:32:10,200 --> 00:32:12,320
Speaker 2: that it's a smaller portion as well, because if you

712
00:32:12,400 --> 00:32:15,080
Speaker 2: go into the mainstream chocolate section, most of the blocks

713
00:32:15,080 --> 00:32:17,440
Speaker 2: are quite big. You know, lint is about one hundred grams,

714
00:32:17,880 --> 00:32:20,160
Speaker 2: but this is ninety. I think it does make portion

715
00:32:20,280 --> 00:32:22,360
Speaker 2: control a little bit easier I think if you buy

716
00:32:22,440 --> 00:32:25,440
Speaker 2: the cabri, it's hard to control yourself and you're definitely

717
00:32:25,440 --> 00:32:27,680
Speaker 2: going to eat a lot more if you Basically we

718
00:32:27,840 --> 00:32:29,920
Speaker 2: know from behavioral research, the more you buy, the more

719
00:32:29,960 --> 00:32:31,560
Speaker 2: you eat. So if this is a way for you

720
00:32:31,680 --> 00:32:33,840
Speaker 2: to control your portion, because they do offer it in

721
00:32:33,880 --> 00:32:36,400
Speaker 2: a relatively small size as well, I think that might

722
00:32:36,480 --> 00:32:38,320
Speaker 2: be a way to use it. I'm with you if

723
00:32:38,360 --> 00:32:40,560
Speaker 2: you've got issues with sugar alcohol, it's not a product

724
00:32:40,600 --> 00:32:43,440
Speaker 2: for you. I think it's just different, you know, varieties

725
00:32:43,520 --> 00:32:47,120
Speaker 2: and different things. I know that in the main chocolate section,

726
00:32:47,360 --> 00:32:50,720
Speaker 2: the lowest sugar varieties of the lint is actually higher

727
00:32:50,760 --> 00:32:52,880
Speaker 2: in fat. So again it doesn't mean that it's healthier

728
00:32:52,960 --> 00:32:55,120
Speaker 2: just because it's got less sugar. And again they can

729
00:32:55,160 --> 00:32:58,320
Speaker 2: be more chemically processed. And I think whatever helps you

730
00:32:58,560 --> 00:33:01,360
Speaker 2: limit your portion and gives you maximum satisfaction, like if

731
00:33:01,360 --> 00:33:03,600
Speaker 2: you really like some of these flavors and enjoy it

732
00:33:03,680 --> 00:33:05,920
Speaker 2: and control yourself and find it's a good portion size.

733
00:33:06,520 --> 00:33:09,320
Speaker 2: It's different options for different people. And when we give

734
00:33:09,360 --> 00:33:12,080
Speaker 2: these recommendations, it's not an all or nothing response. It's

735
00:33:12,120 --> 00:33:14,600
Speaker 2: just giving a position on a product. And the reason

736
00:33:14,640 --> 00:33:16,400
Speaker 2: I say that is that a couple of weeks ago,

737
00:33:16,840 --> 00:33:19,040
Speaker 2: a client had used one of the fiber one bars

738
00:33:19,080 --> 00:33:21,640
Speaker 2: that we'd spoken about previously, and you and I aren't

739
00:33:21,640 --> 00:33:23,920
Speaker 2: a fan, but a client of mine showed me how

740
00:33:24,000 --> 00:33:26,080
Speaker 2: they use it, and they make it into like a

741
00:33:26,160 --> 00:33:28,480
Speaker 2: melted dessert that they get a lot of enjoyment out of.

742
00:33:28,960 --> 00:33:31,320
Speaker 2: I think it's up to our listeners to decide how

743
00:33:31,360 --> 00:33:33,400
Speaker 2: they might use that product and go in with an

744
00:33:33,480 --> 00:33:36,840
Speaker 2: informed opinion on it. So we're definitely not saying definitely,

745
00:33:36,920 --> 00:33:38,760
Speaker 2: don't buy any of these. I think it's just having

746
00:33:38,840 --> 00:33:41,280
Speaker 2: it where it sits for us in the overall balance,

747
00:33:41,360 --> 00:33:43,040
Speaker 2: so you can make that informed decision.

748
00:33:43,560 --> 00:33:45,160
Speaker 1: And for me, it's definitely still a treat. It's not

749
00:33:45,240 --> 00:33:47,840
Speaker 1: something that I'd be saying, yeah, absolutely include every day

750
00:33:47,880 --> 00:33:50,080
Speaker 1: and in a bar of this every day, it's going

751
00:33:50,120 --> 00:33:53,160
Speaker 1: to be really healthy. It would still fall under a

752
00:33:53,200 --> 00:33:55,280
Speaker 1: soul food category for me or a treat portion for me.

753
00:33:56,080 --> 00:33:58,160
Speaker 2: Yeah, And it often comes down to identifying just one

754
00:33:58,280 --> 00:34:01,360
Speaker 2: or two of those rather than as we've spoken about

755
00:34:01,360 --> 00:34:03,480
Speaker 2: one all the time, So let us know your thoughts.

756
00:34:03,560 --> 00:34:05,320
Speaker 2: But as I said, I thought it was an interesting

757
00:34:05,360 --> 00:34:07,680
Speaker 2: one because it's been around a really long time, that product,

758
00:34:08,120 --> 00:34:11,080
Speaker 2: and lots of different flavors so so very interesting, and.

759
00:34:11,160 --> 00:34:13,400
Speaker 1: Honestly, the ingredients aren't too bad, are they. It's not

760
00:34:13,920 --> 00:34:15,880
Speaker 1: highly highly processed or anything like that.

761
00:34:16,160 --> 00:34:18,200
Speaker 2: So definitely can fit into.

762
00:34:18,520 --> 00:34:21,400
Speaker 1: Some people's diets if they choose to enjoy something like this.

763
00:34:21,560 --> 00:34:24,759
Speaker 1: But still definitely moderation is the key here, one hundred percent.

764
00:34:24,840 --> 00:34:25,720
Speaker 1: That's to take my message.

765
00:34:25,719 --> 00:34:27,759
Speaker 2: If it's chocolate, it's still chocolate, and it's still about

766
00:34:27,840 --> 00:34:30,560
Speaker 2: controlling the portion, as hard as that is to say.

767
00:34:30,680 --> 00:34:33,360
Speaker 1: Yan And then at our final segment, moving from chocolate

768
00:34:33,440 --> 00:34:35,000
Speaker 1: to cheese, Oh, Susy, we've got the best of both

769
00:34:35,000 --> 00:34:36,520
Speaker 1: of us. They we just need to cover wine and

770
00:34:36,560 --> 00:34:39,279
Speaker 1: then my three favorite foods and something I am very

771
00:34:39,400 --> 00:34:42,640
Speaker 1: much missing these days, but cheese. So a listener has

772
00:34:42,680 --> 00:34:44,920
Speaker 1: asked us about cheese, So how much is too much?

773
00:34:45,120 --> 00:34:47,560
Speaker 1: What is the serving size? And what are the best types?

774
00:34:48,040 --> 00:34:50,640
Speaker 1: And so for a long time I have always said that,

775
00:34:50,680 --> 00:34:52,520
Speaker 1: you know, cheese is a fat sauce. It should be

776
00:34:52,560 --> 00:34:54,040
Speaker 1: counted as a vat sauce. And you know, I've had

777
00:34:54,080 --> 00:34:56,200
Speaker 1: people go, but cheese has got protein, and yes, but

778
00:34:56,280 --> 00:34:58,960
Speaker 1: it's predominantly fat. But I must admit, Susie, I had

779
00:34:59,000 --> 00:35:01,279
Speaker 1: a you know, with most pregnant women verse, you know,

780
00:35:01,440 --> 00:35:03,839
Speaker 1: twelve fifteen. For me, it was fifteen sixteen weeks feeling

781
00:35:03,920 --> 00:35:07,040
Speaker 1: quite nauseous. So cheese actually provided me with the bulk

782
00:35:07,080 --> 00:35:09,799
Speaker 1: of my calcium and protein in the first sixteen weeks.

783
00:35:09,840 --> 00:35:12,560
Speaker 1: So I've changed my tune a little bit, but I definitely.

784
00:35:12,239 --> 00:35:13,920
Speaker 2: Do for lower fat cheeses.

785
00:35:13,880 --> 00:35:15,879
Speaker 1: Just to keep that calorie load down because I'm someone

786
00:35:15,960 --> 00:35:18,799
Speaker 1: that loves cheese, and so I think I'd rather eat

787
00:35:18,840 --> 00:35:21,280
Speaker 1: a little bit more. So I'd rather focus on volume

788
00:35:21,800 --> 00:35:24,120
Speaker 1: than have that lower fat variety. But I think we've

789
00:35:24,160 --> 00:35:26,400
Speaker 1: got lots of different types of cheeses as well. You know,

790
00:35:26,440 --> 00:35:29,279
Speaker 1: a low fat cheddar compared to a triple bree is

791
00:35:29,320 --> 00:35:30,440
Speaker 1: going to be very different, isn't it?

792
00:35:31,239 --> 00:35:33,280
Speaker 2: One hundred percent? And I am like you. I always

793
00:35:33,320 --> 00:35:35,800
Speaker 2: have clients to say to me, but it's protein. I say, no,

794
00:35:36,000 --> 00:35:38,560
Speaker 2: it's that you can use it as a little bit

795
00:35:38,600 --> 00:35:40,680
Speaker 2: of protein as a snack, but it's generally, I'm like you,

796
00:35:40,800 --> 00:35:43,239
Speaker 2: it's a fat. My general rule on cheese is once

797
00:35:43,320 --> 00:35:45,960
Speaker 2: a day, because let's be honest, the cheese is that

798
00:35:46,080 --> 00:35:49,240
Speaker 2: most of us are eating is not cottage. It's cheddar cheese,

799
00:35:49,360 --> 00:35:52,120
Speaker 2: or it's a creamy indulgent cheese or it's goats cheese

800
00:35:52,320 --> 00:35:55,840
Speaker 2: marinated fetta, you know, And that's definitely my love. I

801
00:35:55,920 --> 00:35:58,200
Speaker 2: love the marinated fetas. And the good thing about white

802
00:35:58,239 --> 00:36:00,920
Speaker 2: cheeses is there about ten percent lower in fat than

803
00:36:00,960 --> 00:36:03,799
Speaker 2: the cheddar cheeses, so I do think that they're slightly better.

804
00:36:04,160 --> 00:36:06,319
Speaker 2: But my general rule of thumb with cheese is once

805
00:36:06,360 --> 00:36:08,600
Speaker 2: a day, and you've got to control your portions. And

806
00:36:08,680 --> 00:36:11,760
Speaker 2: a few little tricks to controlling your portions are investing

807
00:36:11,880 --> 00:36:14,319
Speaker 2: like a shaver, because when you shave it off the block,

808
00:36:14,360 --> 00:36:16,800
Speaker 2: you'll use a whole lot less. I love grated cheese

809
00:36:16,840 --> 00:36:18,919
Speaker 2: because again, you get all the flavor with a lot less.

810
00:36:19,280 --> 00:36:21,520
Speaker 2: I love a shaved or grated parmesan because you get

811
00:36:21,520 --> 00:36:24,080
Speaker 2: all the flavor with a lot less volume. And I'm

812
00:36:24,080 --> 00:36:26,120
Speaker 2: a big fan of those white cheeses because I find

813
00:36:26,200 --> 00:36:28,680
Speaker 2: if you use a little trick. Actually, my favorite two

814
00:36:28,760 --> 00:36:31,279
Speaker 2: products are in both Bullies and Coals, their home brand

815
00:36:31,360 --> 00:36:34,719
Speaker 2: Danish marinated fetters. They're a fraction of the price of

816
00:36:34,920 --> 00:36:37,520
Speaker 2: sort of the more gourmet goat cheese that we all love,

817
00:36:38,080 --> 00:36:39,800
Speaker 2: and I find that because they've got a bit of

818
00:36:39,840 --> 00:36:41,640
Speaker 2: oil in the marinade, you can use them as a

819
00:36:41,680 --> 00:36:44,480
Speaker 2: substitute for both the dressing and the flavor through the salad,

820
00:36:44,840 --> 00:36:47,560
Speaker 2: and just a couple of cubes because it crumbles so beautifully,

821
00:36:47,680 --> 00:36:49,840
Speaker 2: you get all the flavor for a very controlled portion.

822
00:36:50,080 --> 00:36:53,200
Speaker 2: So they're a couple of my absolute favorites. But my

823
00:36:53,320 --> 00:36:56,399
Speaker 2: other favorite is the light yasberg because it comes really thin,

824
00:36:57,000 --> 00:37:00,680
Speaker 2: it's got a really positive nutritional profile, it's rate flavor,

825
00:37:00,800 --> 00:37:03,239
Speaker 2: so I find that the thinness of that because if

826
00:37:03,280 --> 00:37:05,239
Speaker 2: you're buying blocks, you'll be eating a lot more than

827
00:37:05,280 --> 00:37:07,279
Speaker 2: you realize. But the other thing is if you love

828
00:37:07,360 --> 00:37:10,040
Speaker 2: cottage cheese, it's one of the most nutrient dense foods

829
00:37:10,080 --> 00:37:12,200
Speaker 2: out there, and you can literally enjoy it unlimited for

830
00:37:12,360 --> 00:37:15,040
Speaker 2: massive amounts of calcium and protein. So if you love that,

831
00:37:15,160 --> 00:37:16,800
Speaker 2: I use it all the time in my meal plants,

832
00:37:16,800 --> 00:37:19,080
Speaker 2: and I find a lot of my European clients are

833
00:37:19,239 --> 00:37:20,920
Speaker 2: very open to that because they grow up on it.

834
00:37:21,040 --> 00:37:23,759
Speaker 2: So that's a really nutrient dense cheese and probably one

835
00:37:23,800 --> 00:37:27,040
Speaker 2: that is exempt from the rule on volume because it's

836
00:37:27,120 --> 00:37:29,719
Speaker 2: much lower in calories. But as I said, general rule

837
00:37:29,719 --> 00:37:32,759
Speaker 2: of thumb about thirty grams max per day cheese once

838
00:37:32,800 --> 00:37:33,080
Speaker 2: a day.

839
00:37:33,680 --> 00:37:35,880
Speaker 1: If the goal is you know, fat loss. Basically, if

840
00:37:35,920 --> 00:37:38,560
Speaker 1: your goal is increasing your weight, go for gold on cheese.

841
00:37:38,560 --> 00:37:40,759
Speaker 1: It's an awesome option to adding calories and help you

842
00:37:40,880 --> 00:37:42,680
Speaker 1: gain weight. Or if the goal is sort of weight

843
00:37:42,760 --> 00:37:45,320
Speaker 1: maintenance you're just trying to maintain, you could probably do

844
00:37:45,360 --> 00:37:47,759
Speaker 1: two portions of cheese a day. Absolutely okay. But I

845
00:37:47,800 --> 00:37:49,520
Speaker 1: think Susie and I very much get caught up in

846
00:37:49,560 --> 00:37:52,200
Speaker 1: the whole fat loss because they're typically the predominant clients

847
00:37:52,239 --> 00:37:54,000
Speaker 1: we work with. So I think once a day if

848
00:37:54,000 --> 00:37:55,840
Speaker 1: your goal is fat loss, twice a day if your

849
00:37:55,880 --> 00:37:58,640
Speaker 1: goal is weight maintenance, and unlimited amounts if you're actively

850
00:37:58,719 --> 00:38:01,000
Speaker 1: trying to gain weight or put on calories where you

851
00:38:01,120 --> 00:38:03,880
Speaker 1: have you know kids at home that elderly parents who

852
00:38:03,960 --> 00:38:06,400
Speaker 1: need to gain weight at risk of malnutrition. But I

853
00:38:06,520 --> 00:38:08,840
Speaker 1: agree with you, cottage cheese is the exception because it

854
00:38:08,920 --> 00:38:11,680
Speaker 1: is incredibly high in protein, and especially if you're getting

855
00:38:11,680 --> 00:38:13,920
Speaker 1: a low fat variety, it's really low calorie and it's

856
00:38:13,960 --> 00:38:16,680
Speaker 1: incredibly high in protein. I love using cottage cheese on

857
00:38:16,800 --> 00:38:20,280
Speaker 1: like a whole grain toastal, salado, tomato, cucumber, crack pepper,

858
00:38:20,640 --> 00:38:23,840
Speaker 1: best breakfast option out there, and really my favorite. One

859
00:38:23,880 --> 00:38:26,400
Speaker 1: of my favorite snacks is as you said the light Yelsburg.

860
00:38:26,400 --> 00:38:28,920
Speaker 1: I actually get the wool West does a packet of

861
00:38:29,480 --> 00:38:32,720
Speaker 1: light Swiss cheese and it's shaved into I think ten slices,

862
00:38:32,760 --> 00:38:35,279
Speaker 1: so really really thin, a lot more cost effective than

863
00:38:35,280 --> 00:38:37,920
Speaker 1: the Yelsberg brand as well, so I tend to get

864
00:38:37,920 --> 00:38:40,040
Speaker 1: the Woolies light Swiss cheese as well, which I think

865
00:38:40,120 --> 00:38:41,520
Speaker 1: is a great option. I put that on a couple

866
00:38:41,520 --> 00:38:44,400
Speaker 1: of whole grain crackers, bit of tomato, maybe some sprouts

867
00:38:44,440 --> 00:38:46,680
Speaker 1: on top, and I think that's a really narrowshing snack

868
00:38:46,719 --> 00:38:47,919
Speaker 1: option as.

869
00:38:47,840 --> 00:38:50,000
Speaker 2: Well, because it is expensive. You're right, Like I find

870
00:38:50,080 --> 00:38:52,480
Speaker 2: cheese to be a really expensive product, and that's why

871
00:38:52,640 --> 00:38:54,920
Speaker 2: my husband demolishes like a whole block. I have a

872
00:38:54,960 --> 00:38:57,520
Speaker 2: massive heart attack because he slices it so thick. So

873
00:38:57,880 --> 00:39:00,799
Speaker 2: definitely controlling portion comes down to that very very thin

874
00:39:00,920 --> 00:39:03,120
Speaker 2: slice or pre slice to keep an eye on volumes.

875
00:39:03,400 --> 00:39:05,279
Speaker 2: But a couple of other little points, just to bring

876
00:39:05,360 --> 00:39:07,640
Speaker 2: us to the end, Philly cheese is not really cheese.

877
00:39:07,719 --> 00:39:09,680
Speaker 2: It's much more like a spread. It doesn't contain the

878
00:39:09,760 --> 00:39:13,359
Speaker 2: protein load. And you're right. The other benefit that comes

879
00:39:13,440 --> 00:39:15,239
Speaker 2: is you get quite a lot of calcium from cheese

880
00:39:15,239 --> 00:39:17,640
Speaker 2: and a good amount of protein, but you don't get

881
00:39:17,680 --> 00:39:20,239
Speaker 2: that from spreadable Philly cheese, so that's important to be

882
00:39:20,280 --> 00:39:22,800
Speaker 2: aware of. It's not a direct swap. But also Halloomy.

883
00:39:22,960 --> 00:39:25,720
Speaker 2: Now Halloomi, we all love it, but it's two hundred

884
00:39:25,760 --> 00:39:28,320
Speaker 2: gram packets. Let's be honest, you're going to demolish the

885
00:39:28,360 --> 00:39:30,800
Speaker 2: whole lot. So my other trick is, if you enjoy Halloomi,

886
00:39:30,880 --> 00:39:34,120
Speaker 2: occasionally don't cook the two hundred grams. Cook half at

887
00:39:34,120 --> 00:39:36,360
Speaker 2: a time and then put it in the fridge because

888
00:39:36,640 --> 00:39:39,520
Speaker 2: it's so easy to overeat that because you inevitably consume

889
00:39:39,600 --> 00:39:41,759
Speaker 2: it really thick. So that's when I would keep well

890
00:39:41,840 --> 00:39:44,000
Speaker 2: away from if one of your goals is fat loss

891
00:39:44,400 --> 00:39:46,080
Speaker 2: in the short term, because there's a lot of other

892
00:39:46,200 --> 00:39:49,160
Speaker 2: better varieties that will allow you to control your portions

893
00:39:49,200 --> 00:39:51,840
Speaker 2: and calories. Because Halloumi's cheese has got to be one

894
00:39:51,880 --> 00:39:55,240
Speaker 2: of the easiest to overeat and delicious, specially with the sauce.

895
00:39:56,120 --> 00:39:57,600
Speaker 1: But I agree with you, A lot of people think, oh,

896
00:39:57,600 --> 00:39:59,359
Speaker 1: I don't like cottag cheese, Can I have cream cheese.

897
00:39:59,400 --> 00:40:02,440
Speaker 1: I'm like, it is absolutely not the same thing. Nutritionally,

898
00:40:02,560 --> 00:40:05,799
Speaker 1: cream cheese is not that great. Cotta cheese is absolutely

899
00:40:05,960 --> 00:40:08,960
Speaker 1: wonderful in terms of really, really nutrient tents. So I

900
00:40:09,080 --> 00:40:11,320
Speaker 1: agree with you, and then things like cheese platters just

901
00:40:11,400 --> 00:40:12,840
Speaker 1: be very wary with them. You know, a lot of

902
00:40:12,920 --> 00:40:14,880
Speaker 1: us will build an epic cheese potter. We've got a

903
00:40:14,920 --> 00:40:17,560
Speaker 1: lot of processed meats on there, like salami and cabana.

904
00:40:17,640 --> 00:40:19,640
Speaker 1: We've got three or four different types of cheese. We're

905
00:40:19,680 --> 00:40:21,480
Speaker 1: probably consuming that with some wine.

906
00:40:21,840 --> 00:40:22,560
Speaker 2: These are things like.

907
00:40:22,600 --> 00:40:25,480
Speaker 1: Cheese potter should absolutely be occasional things. If your goal

908
00:40:25,560 --> 00:40:27,480
Speaker 1: is fat loss and you're having a cheese potter a

909
00:40:27,520 --> 00:40:29,359
Speaker 1: couple of times a month or every Friday night, you're

910
00:40:29,360 --> 00:40:31,200
Speaker 1: going to run into a whole lot of difficulties in

911
00:40:31,320 --> 00:40:33,920
Speaker 1: terms of your fat loss goals. So make the majority

912
00:40:33,960 --> 00:40:36,400
Speaker 1: of your cheese potter, you know, choose one type of cheese,

913
00:40:36,600 --> 00:40:38,640
Speaker 1: make it a couple of holegawn crackers, and then half

914
00:40:38,680 --> 00:40:40,840
Speaker 1: of that platt needs to be just veggie sticks and

915
00:40:40,960 --> 00:40:43,320
Speaker 1: some lighted dips like salsa, and a bit of cottag

916
00:40:43,360 --> 00:40:45,520
Speaker 1: cheese and a bit of homemade guacamole. And I think

917
00:40:45,560 --> 00:40:47,279
Speaker 1: then you're onto a good thing. And make it a

918
00:40:47,360 --> 00:40:50,280
Speaker 1: lower calorie drink with that as well, maybe some mocktails

919
00:40:50,320 --> 00:40:52,400
Speaker 1: with a bit of soda water, but it's split some

920
00:40:52,640 --> 00:40:55,960
Speaker 1: fresh rosemary and lime in there or something. You can

921
00:40:56,000 --> 00:40:58,319
Speaker 1: definitely do the cheese platter the right way for fat loss,

922
00:40:58,560 --> 00:41:00,279
Speaker 1: all those the way that's really not I could have

923
00:41:00,320 --> 00:41:02,200
Speaker 1: set you up very well from fat loss, which is

924
00:41:02,320 --> 00:41:05,120
Speaker 1: the most delicious way, of course. So it really comes

925
00:41:05,160 --> 00:41:07,359
Speaker 1: down to your goal and how often we're doing these

926
00:41:07,440 --> 00:41:08,000
Speaker 1: sorts of things.

927
00:41:08,080 --> 00:41:09,080
Speaker 2: So I love cheese.

928
00:41:09,120 --> 00:41:10,839
Speaker 1: I think it's wonderful, but I agree with you keep

929
00:41:10,880 --> 00:41:13,200
Speaker 1: the halloomies to the minimum if the goal is fat loss,

930
00:41:13,600 --> 00:41:15,640
Speaker 1: and really try to focus on cottag cheese because it's

931
00:41:15,640 --> 00:41:17,880
Speaker 1: probably one of the most nutrient dense ones for us,

932
00:41:18,000 --> 00:41:20,440
Speaker 1: or just a low fat cheddar is a really awesome

933
00:41:20,480 --> 00:41:21,359
Speaker 1: snack option as well.

934
00:41:21,920 --> 00:41:24,160
Speaker 2: Yeah, once a day, that's my real cheese, once a day.

935
00:41:24,400 --> 00:41:26,239
Speaker 2: And it's ants said. I think as we come into

936
00:41:26,360 --> 00:41:28,480
Speaker 2: entertaining season, we'll do a whole section on platters and

937
00:41:28,520 --> 00:41:30,279
Speaker 2: how to build a healthy one because there is an

938
00:41:30,360 --> 00:41:31,960
Speaker 2: art to that. So I think that warrants a whole

939
00:41:32,120 --> 00:41:32,840
Speaker 2: new discussion.

940
00:41:33,480 --> 00:41:35,000
Speaker 1: We should eat a cheese platter while we do that.

941
00:41:36,080 --> 00:41:39,000
Speaker 2: Listen to you you talk about non alcoholic drinks cheese platters,

942
00:41:39,040 --> 00:41:40,759
Speaker 2: because that's all she's thinking about because she's praid that

943
00:41:40,800 --> 00:41:42,560
Speaker 2: she can't have any of it so the next time

944
00:41:45,000 --> 00:41:48,719
Speaker 2: and a big sashimi plate. Anyway. That does bring us

945
00:41:48,760 --> 00:41:51,120
Speaker 2: to the end of the Nutrition Couch for another week.

946
00:41:51,200 --> 00:41:53,880
Speaker 2: If you haven't already, please subscribe so you get us

947
00:41:54,160 --> 00:41:57,399
Speaker 2: delivered to your inbox every Sunday morning. And we love

948
00:41:57,440 --> 00:41:59,360
Speaker 2: it when you leave us a positive review in the

949
00:41:59,440 --> 00:42:03,120
Speaker 2: Purple Podcast app. It really helps our ratings. The podcast

950
00:42:03,239 --> 00:42:05,200
Speaker 2: is doing really well, so we're really grateful for those

951
00:42:05,239 --> 00:42:07,279
Speaker 2: reviews and keep them coming. If you see someone with

952
00:42:07,400 --> 00:42:09,280
Speaker 2: their iPhone, grab it and give us a good review,

953
00:42:09,560 --> 00:42:12,280
Speaker 2: we'll be really grateful. We have our Instagram and Facebook

954
00:42:12,360 --> 00:42:15,600
Speaker 2: sites running under the Nutrition Couch podcast and we will

955
00:42:15,640 --> 00:42:19,280
Speaker 2: see you same time, same place next Sunday. Thanks for listening.

956
00:42:19,480 --> 00:42:20,280
Speaker 1: Thank you for listening.