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Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome

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Speaker 1: to the.

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Speaker 2: Nutrition Couch, a weekly podcast from two of Australia's leading dieticians,

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Speaker 2: talking to you everything that is new in the world

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Speaker 2: of nutrition, diets and good food from the Nutrition Couch.

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Speaker 2: Today we're chatting about nutrition and skin health and specifically

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Speaker 2: supplements like collagen. What does the science say and what

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Speaker 2: do we know works when it comes to our nutrition

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Speaker 2: and our skin health. In our client case study, we

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Speaker 2: chat all things sweetness. A product review this week is

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Speaker 2: on a sugar free chocolate and questioning is it really

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Speaker 2: a better option? And finally, our listed question of the

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Speaker 2: week is about cheese. How much is too much? What

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Speaker 2: is really a serving size and what are the best types.

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Speaker 2: But before we kick off today.

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Speaker 1: We're super proud to announce it. Today's episode is brought

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Speaker 1: Now let's head on back to our podcast episode.

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Speaker 2: But before we kick off today, our clients are struggling

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Speaker 2: a little bit Lyanne. It's that time of year where

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Speaker 2: we're feeling a bit bla. A lot of us are

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Speaker 2: in lockdown, So we thought it would be really useful

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Speaker 2: to our listeners to talk a little bit about perhaps

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Speaker 2: what we're cooking and specifically dinner inspiration. So what have

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Speaker 2: you been cooking anything new that might give our listeners

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Speaker 2: a little bit of inspiration and motivation In the.

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Speaker 1: Kitchen, I've been using my slow cooker a lot lately, Susie.

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Speaker 1: I love a good slow cook meal in winter. And

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Speaker 1: what if we got for dinner tonight, We're making Mexican

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Speaker 1: chicken tacos, so we're going to use soft tacos. I've

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Speaker 1: got tin of beans in the pantry I need to

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Speaker 1: use up. I'm going to use some fresh pineapple to

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Speaker 1: give that nice zingied and I'm just going to use

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Speaker 1: a little bit of chicken because I've still got some

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Speaker 1: protein in my beans, and then as much slad as

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Speaker 1: I can load onto that one, with probably a little

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Speaker 1: bit of avocado and some salt sauce. So we really

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Speaker 1: do love that. And in terms of the soft tacos,

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Speaker 1: I normally just find the tootiers and then I might

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Speaker 1: have say two tooltiers, and then maybe I'll wrap two

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Speaker 1: of my tacos just in lettus leaves, just to get

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Speaker 1: a little bit more vegiin fiber into my dinner meal

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Speaker 1: as well. What's in the menu for you guys tonight?

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Speaker 2: We are going to do chicken strips that are crumbed.

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Speaker 2: But I just want to come back to the tacos

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Speaker 2: because first of all, it sounds beautiful. It's going to

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Speaker 2: give a great photo. That's what I think is straight

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Speaker 2: away from all the colors. But this is controversial, and

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Speaker 2: because I don't think that they're the soft tacos are

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Speaker 2: tacos tacos And I was having a conversation on Instagram

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Speaker 2: with someone this week about this. I'm one hundred percent

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Speaker 2: if it's not a crunchy taco to me, it is

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Speaker 2: not a taco. I will say though. There's actually a

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Speaker 2: whole lot of new smaller wraps and soft tacos available

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Speaker 2: in the Mexican section, so it's giving a lot more variety,

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Speaker 2: so you can literally make your Mexican as healthy as

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Speaker 2: you like. So we might come back to one of

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Speaker 2: those newer smaller wraps soft tacos coming up, because they

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Speaker 2: can be quite a healthy option. But I'm with you.

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Speaker 2: I prefer myself and I'm making Mexican to have a

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Speaker 2: bowl and then you can add sort of a couple

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Speaker 2: of tacos or a couple of chips that go with

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Speaker 2: it to give you still the crunch. But I find

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Speaker 2: it can be a really really healthy meal packed full

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Speaker 2: of veggies. If you're doing it with a mince, you

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Speaker 2: can add a lot of grated stuff in and it's

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Speaker 2: very colorful. Kids like it, and you can adjust it

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Speaker 2: for the family. So I think that's a great recipe.

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Speaker 2: We look forward to seeing a picture of that on Insta.

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Speaker 2: Now you have to get a nice photo. I don't

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Speaker 2: tend to do many photos of my dinner. I get lazy,

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Speaker 2: but I'll see if I can snap something tonight. Yes,

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Speaker 2: we'll put the pressure on. We'll put the pressure on her.

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Speaker 2: So we're going to include that segment each week. Actually,

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Speaker 2: I think that it might give our listeners some different

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Speaker 2: ideas and variety and just give a little bit more

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Speaker 2: insight into how we eat and cook each week at

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Speaker 2: this time when we're all needing a little bit more inspiration.

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Speaker 2: So watch this space, but to kick on because we

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Speaker 2: are going to be strict on our time and not

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Speaker 2: blow out as we have been with our chats. We're

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Speaker 2: talking about collageen today and skin health because we hear

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Speaker 2: about it all the time. There's a lot of new

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Speaker 2: products coming out in both the supermarketed in the health

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Speaker 2: food section, both supplementary forms of collagen, but also collagen

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Speaker 2: popping up in our favorite snack bars and drinks. So

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Speaker 2: we thought it would be really worthwhile and interesting to

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Speaker 2: our listeners. Is it really useful when it comes to

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Speaker 2: skin health? What does it do and what does the

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Speaker 2: science show? Now, the first thing that I want to

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Speaker 2: start with when we're discussing collagen and skin health is

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Speaker 2: that we all it's the most abundant protein in the body.

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Speaker 2: We're all making collagen. We consume protein and that's part

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Speaker 2: of that metabolic process. But what does happen as we

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Speaker 2: get older and even just over the age of twenty,

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Speaker 2: which is a bit depressing. We do lose collagen each

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Speaker 2: year as part of the aging process, and so for

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Speaker 2: some time there has been interest in how do we

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Speaker 2: help the body make as much as we can to

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Speaker 2: help reduce the aging process, reduce the look of wrinkles

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Speaker 2: and elasticity in the skin. And that's I guess, in

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Speaker 2: particularly recent years where people are really interested in it. Now,

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Speaker 2: my recommendation and my understanding is that if you're looking

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Speaker 2: at a supplementary form of collagen to help encourage and

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Speaker 2: increase production in the body and see these reduced signs

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Speaker 2: of wrinkles and improved elasticity, it has to be collagen

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Speaker 2: peptides and ranging an amount from anywhere between two point

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Speaker 2: five grams up to about ten grams in a supplementary form.

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Speaker 2: In the studies that have examined some of these variables,

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Speaker 2: and we will preface this by saying there's not a

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Speaker 2: huge number of studies. It's a very new area, but

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Speaker 2: there is some promising results in that space where supplementing

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Speaker 2: the diet with this very specific type of collagen appears

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Speaker 2: to have some improvements in the look of the skin

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Speaker 2: and the feel of the skin, and the reports of

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Speaker 2: how the skin is looking. But I always touch on

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Speaker 2: it very gently because I think whenever I see it

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Speaker 2: plastered on a food, I'm a little bit worried because

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Speaker 2: we don't necessarily know if it's peptid. We don't know

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Speaker 2: the amount. It's often just included in the overall protein

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Speaker 2: of that food. And I definitely don't encourage my clients

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Speaker 2: to go and buy a collagen bar or a collageen

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Speaker 2: drink unless I absolutely know that it contains those amounts

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Speaker 2: that do have the evidence to support it. And if

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Speaker 2: I was giving advice to someone and they wanted to

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Speaker 2: try it, I would first of all, of course, be

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Speaker 2: making sure that their baseline nutrient intake was as good

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Speaker 2: as could be, with plenty of carotenoid rich foods, brightly

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Speaker 2: colored fresh fruits and vegetables which were proven to help

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Speaker 2: the look of the skin. Of course, adequate amounts of

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Speaker 2: amiga three fat, again proven to help the look and

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Speaker 2: feel of the skin. And then on top of that,

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Speaker 2: if someone wanted to spend a little bit extra on

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Speaker 2: a supplementary form I would say, just make sure that

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Speaker 2: you're looking at those amounts of collagen peptide before I

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Speaker 2: would recommend it. And I think something we had mentioned

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Speaker 2: before on the potty when we'd spoken about it a

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Speaker 2: hot drink with the peptides in there. I have checks

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Speaker 2: since then and they are okay in heat. So if

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Speaker 2: you see it in a hot drink and it's still peptide,

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Speaker 2: it's okay. It's a stable molecule, the collagen peptide, so

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Speaker 2: they're not destroyed in heat, which we weren't sure about.

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Speaker 2: But in general, that would be my recon mendation if

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Speaker 2: you wanted to spend that bit extra, do your research

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Speaker 2: on the supplements and make sure you're paying for the

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Speaker 2: actual molecules that do have this evidence behind them.

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Speaker 1: Because a lot of the research SUSIE is really on

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Speaker 1: a minimum dose of two and a half grams a

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Speaker 1: day up to some of the research is ten grams

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Speaker 1: a day, so I agree with you it's very dose dependent.

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Speaker 1: If you're just going to add a little sprinkle to

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Speaker 1: your porridge in the morning, you probably are not going

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Speaker 1: to get any effect. So I know we're specifically talking

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Speaker 1: about skin health. So some of the research is really

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Speaker 1: around skin hydration, elasticity, roughness, and density. There's not a

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Speaker 1: whole lot of research for collagen preventing wrinkles or collaging,

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Speaker 1: you know, giving you a facelift or anything like that.

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Speaker 1: There is some good research for acl recovery and rehab

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Speaker 1: in terms of collagen, but nothing I've come across and

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Speaker 1: in terms of collagen and gut health so far. So

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Speaker 1: I'll stick to the skin house thing. And we found

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Speaker 1: two articles in PubMed Suzi. The first one is on

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Speaker 1: a collagen supplement improving skin hydration, elasticity, roughness and density.

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Speaker 1: So this one used two point five grams of collagen

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Speaker 1: peptides a day. It was performed on ladies who are

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Speaker 1: thirty five years or older, and it was a cohort

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Speaker 1: of seventy two ladies, so not a large study. Again,

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Speaker 1: if you're twenty years old, is it going to be

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Speaker 1: worthwhile you're taking collagen? Probably not. If you're thirty five

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Speaker 1: forty perhaps, but bear in mind that this study gave

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Speaker 1: them two and a half grams of collagen per day,

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Speaker 1: plus an aerol of fruit extract, vitamin C, zinc, bioten,

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Speaker 1: and a native vitamin E complex. So I think that's

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Speaker 1: very very important. Yes, the study showed positive benefits from

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Speaker 1: a hydration, elasticity, roughness, and density perspective, but was it

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Speaker 1: just the collagen or was it everything else they were

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Speaker 1: taking as well? And again small sample size as well,

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Speaker 1: so we absolutely do need more studies, which brings me

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Speaker 1: to the next one. We found SUZI, which was a

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Speaker 1: systematic review of the derma dermatological applications of collagen. So

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Speaker 1: this one looked at eleven studies in total. One of

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Speaker 1: the eleven studies there were eight hundred and five patients

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Speaker 1: included for a review, so this is a much better

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Speaker 1: I guess review of where the evidence sits at the moment.

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Speaker 1: So eight studies were used of the eleven that they

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Speaker 1: found because eight were a lot higher quality. Of eight

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Speaker 1: of these studies, they use collagen hydrogulase two point five

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Speaker 1: grams up to ten grams a day for between eight

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Speaker 1: and twenty four weeks, so twenty four weeks is quite

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Speaker 1: a long time, and that showed that it helped with pressure, ulcers,

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Speaker 1: skin aging, and even some cell you light. There were

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Speaker 1: some small studies in cellu light. Two of the studies

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Speaker 1: used collagen tripeptide three grams for twelve weeks and they

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Speaker 1: noticed notable improvements in skin elasticity and hydration, and the

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Speaker 1: final study used collagen die peptide, which they suggested had

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Speaker 1: an anti aging sort of effect to it. So I

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Speaker 1: think this is interesting. We definitely are seeing some new

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Speaker 1: and emerging evidence. So I agree with you. I don't

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Speaker 1: think it's going to be harmful if you have the

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Speaker 1: money and you're happy to spend it, particularly if you're

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Speaker 1: thirty years or over. I do think, you know, regularly

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Speaker 1: supplementing with something like collagen could be helpful alongside, of

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Speaker 1: course a good healthy diet, a good healthy skincare routine.

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Speaker 1: If you smokey, don't even bother wasting your money on

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Speaker 1: something like collagen. If you're constantly exposed to environmental triggers

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Speaker 1: like lots of pollution and you go out in the sunshine,

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Speaker 1: you don't wear sunscreen again, probably don't even waste your

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Speaker 1: money with collagen. But I do really think that in

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Speaker 1: terms of dose, I would be looking at a very

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Speaker 1: minimum two point five grams a day, potentially even four

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Speaker 1: to five grams a day, because a lot of the

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Speaker 1: studies were on sort of three grams plus per day

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Speaker 1: for at least eight weeks, if not up to twenty

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Speaker 1: four weeks. So just a little bit of food for

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Speaker 1: thought if you're thinking about taking collagen. I recommend it

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Speaker 1: for my clients. Again, it's really can you afford it?

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Speaker 1: And it's sort of going to be that last two

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Speaker 1: to five percent that we're going to add on top

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Speaker 1: of a general healthy lifestyle. It's not something that we're

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Speaker 1: just going to start taking while we're drinking a ton

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Speaker 1: of alcohol, smoking and going out without our sunscreen on,

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Speaker 1: because we're really not going to get any benefit from it.

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Speaker 1: Are susy and.

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Speaker 2: I've just had a quick look, you know, they do.

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Speaker 2: It's not inexpensive, you know, it's ranging from sort of

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Speaker 2: fifty dollars up to one hundred dollars per supplementary product,

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Speaker 2: so you know, as part of a budget, it's relatively expensive.

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Speaker 2: But I think the group that also springs to mind,

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Speaker 2: and we recently had this chat on a previous podcast

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Speaker 2: was about what happens physiologically in postmenopause or women, and

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Speaker 2: that's I was listening to another podcast and a plastic surgeon,

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Speaker 2: a plastic surgery specialist, was talking about anti aging and

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Speaker 2: some of the latest skin interventions and he was saying

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Speaker 2: that when he sees postmenopause or women, or even perimenopause

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Speaker 2: or women, he knows straight away when the estrogen's dropping

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Speaker 2: because their skin loses the sort of bulk factor that

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Speaker 2: people when you've got estrogen in higher amounts has, And

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Speaker 2: so I find that really interesting talking to women in

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Speaker 2: their forties and fifties and they might notice a very

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Speaker 2: pronounced change in their skin, which you would argue is

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Speaker 2: the effect of perimenopause. So I think if you're in

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Speaker 2: that age group as well, and you're looking for some

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Speaker 2: of these latest research bases for interventions, it's definitely worth

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Speaker 2: looking at because you do will absolutely notice a change

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Speaker 2: in your skin thickness and volume of skin as you

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Speaker 2: get into that change in your hormone level. So I

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Speaker 2: think this will continue to grow as people become more

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Speaker 2: proactive in positive aging, and definitely in the case of

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Speaker 2: our skin and our faces, and I think people describe

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Speaker 2: it as your face starts to drop off, so you

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Speaker 2: really get that loosess around your lower jaw, which you're

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Speaker 2: only young so you're not noticing, but definitely me as

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Speaker 2: I approach my mid forties, I'm noticing myself. So I

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Speaker 2: think that we will learn more and more about this,

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Speaker 2: but as we've always said, lead, it's about not wasting

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Speaker 2: your money and making sure that if you do invest,

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Speaker 2: you're investing the right way. So I'd be going for

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Speaker 2: a reputable brand. I tend to always look for Australian

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Speaker 2: based supplements where I can. We have very stringent rules

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Speaker 2: around that, and definitely making sure that if you're paying,

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Speaker 2: you're paying for those peptides in the right amounts.

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Speaker 1: Absolutely, and you're doing it for a reasonable amount of time.

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Speaker 1: You're not taking it sproadically every time you remember little

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Speaker 1: sprinkle here, little sprinkle there, like take the right dose,

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Speaker 1: set yourself a dose, take it for I would say

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Speaker 1: at a minimum of eight weeks, if not twelve to

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Speaker 1: twenty weeks, and take some photos as well, and you know,

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Speaker 1: photos of course with no makeup on, under the same lighting,

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Speaker 1: same conditions, so you can actually see if it's going

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Speaker 1: to make a difference for you or not. Because you know,

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Speaker 1: I've met people who have been like I've been taking

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Speaker 1: college three years. I'm not sure if it does anything

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Speaker 1: like what a waste of money. So actually give a

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Speaker 1: little study to yourself and give yourself a required dose

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Speaker 1: and a required time frame and take some photos and

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Speaker 1: actually see if it does some benefit. If it does, great,

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Speaker 1: continue on it. If it doesn't, save your money and

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Speaker 1: you know, spend it elsewhere, because I really do think

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Speaker 1: a lot of us are just taking these things really

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Speaker 1: nearly sporadically, hoping for the best. And then it's like, oh,

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Speaker 1: I've kind of been doing this for a while. Am

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Speaker 1: I just wasting my money or is it doing anything?

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Speaker 2: So really use.

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Speaker 1: Yourself as a little guinea pig here and let us know,

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Speaker 1: leave us some comments on the nutrition couch. If you

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Speaker 1: finnd have found that collagen supplementation has helped with your

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Speaker 1: skin elasticity and hydration.

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Speaker 2: It's a really good point because it's like with any medication,

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Speaker 2: people do do it sporadically, even if they do it

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Speaker 2: three or four times a week. And the way skin

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Speaker 2: health and new cell generational works, it's that consistency over time.

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Speaker 2: So I would say put it next to your morning

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Speaker 2: cup of tea or your morning smoothie or at night

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Speaker 2: before you go to bed with your skincare regime, because

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Speaker 2: I couldn't say it better. It has to be that

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Speaker 2: consistency over time to show in these new cell generation benefits.

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Speaker 2: So that's a really good point.

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Speaker 1: And as far as I'm always Susie, you can take

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Speaker 1: it any time of the day. You can take it

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Speaker 1: with food, you can take it on an empty stomach.

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Speaker 1: I don't think there's any interactions or there's a better

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Speaker 1: time of the day to take it either. I think

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Speaker 1: just whenever you get it in, but probably try to

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Speaker 1: take it around, you know, a similar time, you know,

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Speaker 1: in the morning every day or at night time before

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Speaker 1: you get a bet every day, because that'll just help

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Speaker 1: to remind you to again that habit forming to take

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Speaker 1: that regularly each day.

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Speaker 2: Great point, I agree, one hundred percent.

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Speaker 1: All right, now onto our client discussion of the week, Susie. So,

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Speaker 1: I had a client this week in clinic who was

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Speaker 1: consuming a lot of artificial sweetness and they were having

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Speaker 1: a lot of gut health symptoms. So we get asked

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Speaker 1: all the time about artificial sweetness. Is it okay to

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Speaker 1: have a diet coke? Can I have? You know this

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Speaker 1: sugar free chocolate is a better option. So what are

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Speaker 1: the pros and cons? So let's start with I guess

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Speaker 1: breaking down what are sweetness or artificial sweetness? So there's

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Speaker 1: sort of a four sort of categories or subcategories. So

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Speaker 1: first off, we've got our nutritive sweetness. These are based

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Speaker 1: on different types of carbohydrates. They they contain sweetness, and

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Speaker 1: most of them are labeled as sort of carbohydrate modified.

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Speaker 1: They have a lot less energy, but most of them

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Speaker 1: are not calorie or killoge or fruit. So nutritive sweetness

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Speaker 1: are generally divided into two groups. We've got to naturally

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Speaker 1: occurring sugars, those things found in fruits, vegetables, dairy foods.

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Speaker 1: And then we've got our added sugars, things such as

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Speaker 1: white table sugar, brown sugar, archive syrup, corn surrup, hie fructose,

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Speaker 1: corn syrup, honey, molasses, maple syrup. There are sweetness, they're

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Speaker 1: still sugars. And then on the flip side of that,

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Speaker 1: we've got what's called our non nutritive sweetness, or what

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Speaker 1: a lot of people will term artificial sweetness. So the

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Speaker 1: first non nutritive sweetener was actually saccarin, and that was

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Speaker 1: discovered way back in eighteen seventy nine, so it's been around.

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Speaker 1: Artificial sweetness have been around a really long time, and

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Speaker 1: at the time when I was doing able to research

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Speaker 1: a couple of weeks ago, Susie. There was about seven

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Speaker 1: different non nutritive or artificial sweetness that were currently approved

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Speaker 1: safe to use. So is a salt for mine k

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Speaker 1: god I nat pronounce it right, A spardamin low hungo,

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Speaker 1: which is most people know it is monk fruit extract, neotame, saccarin, stevier,

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Speaker 1: and succrolos. So I think a lot of the concerns

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Speaker 1: with artificial sweetness are that they may cause a variety

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Speaker 1: of health problems, including cancer. This claim or concern largely

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Speaker 1: came about because there are a few studies back in

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Speaker 1: the nineteen seventies that linked the use of artificial sweetness,

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Speaker 1: particularly saccharin, to bladder cancer in laboratory rats. So that

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Speaker 1: led to some label warnings on a lot of foods,

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Speaker 1: and a lot of foods, particularly in the US, and

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Speaker 1: things that we were importing came with the label warning

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Speaker 1: that said, you know, maybe hazardous to your health. But

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Speaker 1: since then there's actually been quite a lot of studies

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Speaker 1: and evidence undertaken that it's sort of proven that these

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Speaker 1: artificial sweetness, particularly the saccharin, has been proven as safe,

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Speaker 1: and so these sort of safety concerns have gone off labels.

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Speaker 1: But if you ask me, Susie. Honestly, I would be

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Speaker 1: careful with the amount that you consume, particularly because they

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Speaker 1: are sort of more chemically formulated. So that's our non

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Speaker 1: nutritive sweetness or our artificial sweetness. And another class we've

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Speaker 1: got is our sugar alcohols. So this is where a

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Speaker 1: lot of people are going to have some concerns with

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Speaker 1: their gut health. So another category of sweetness is our

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Speaker 1: sugar alcohols or our pollioles. And for people with ibs,

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Speaker 1: they may or even if you don't have IBS, these

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Speaker 1: sugar alcohols consumed in excess are going to cause almost

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Speaker 1: like a laxative effect, you know, a lot more bloating,

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Speaker 1: a lot of intestinal gas, a little bit of diarrhea.

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Speaker 1: And most of these products that use sugar alcohols, things

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Speaker 1: like protein bars and sugar free chocolates, candy bars, that

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Speaker 1: sort of thing, carry a warning label about the potential

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Speaker 1: laxative effects. So that's our sugar alcohol category. Even though

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Speaker 1: they're calorie free, they're not so great for our gut

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Speaker 1: health for most people. And the last sort of category,

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Speaker 1: which sometimes I fall under the non nutritive or the

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Speaker 1: artificial sweetness, but they're more of the plant basedweetness. And

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Speaker 1: if you ask many dieticians, these are the ones we

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Speaker 1: would tend to recommend if a client wants to have them,

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Speaker 1: so they're more than natural type sweetness. So Stevier and

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Speaker 1: monk fruit are probably the two big ones that jump

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Speaker 1: to mind. So Stevier as an example, is two hundred

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Speaker 1: to three hundred times sweeter than normal sugar but has

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Speaker 1: no calories in it, and monk fruit is between two

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Speaker 1: fifty and four hundred times sweeter than normal sugar. So

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Speaker 1: approof you use in Australia, safe use in Australia and

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Speaker 1: other parts of the world as well. In terms of

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Speaker 1: weight management, I think dieticians are generally fifty to fifty.

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Speaker 1: I would say, like some of us recommend them, others don't.

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Speaker 1: I tend to, in small amounts recommend their natural based

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Speaker 1: sweetness like monk fruit and Steadier if a client is

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Speaker 1: really someone that does a lot of baking and a

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Speaker 1: lot of you know, consumes a lot of sweets on

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Speaker 1: a regular basis. But I think that it really does

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Speaker 1: come down to the person overall and what you're using

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Speaker 1: it for and how much you're having as well. They're

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00:18:39,119 --> 00:18:40,919
Speaker 1: not a magic bull. They're not going to help you just,

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Speaker 1: you know, drop the weight all together, and you your

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Speaker 1: backgrounds is is in this sort of programming and habit

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Speaker 1: change as well. So I'd love to know your opinion

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Speaker 1: about sweetness and if you recommend them or not. But

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Speaker 1: I generally tend to stay clear of the artificial type ones,

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Speaker 1: which I'm sure you do as well. And in cooking,

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Speaker 1: you know, I'll say to people, just use some normal sugar.

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Speaker 1: If you want some table sugar, some honey, a bit

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Speaker 1: of maple syrup, it doesn't really matter. If you really

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Speaker 1: worried about calories, use something like a monk fruit sweetener.

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Speaker 1: But some people just can't tolerate the aftertaste of some

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Speaker 1: of these sweetness as well, can they.

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Speaker 2: You've summarized it really well, because I think that makes

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Speaker 2: it very clear the differences. So my general recommendation is

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Speaker 2: if it's a nine point fifty number, that's the general

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Speaker 2: sign they're the artificial sweetness. And this is of course

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Speaker 2: the ones we saw in the soft drinks going through

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Speaker 2: from the early eighties, less popular now because people are

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Speaker 2: starting to move away from more chemical based products in

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Speaker 2: our food. While there's no strong evidence to say they're dangerous,

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Speaker 2: I think as a dietician. I'm not overly comfortable recommending

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Speaker 2: artificial sweetness. I try and keep recommendations as natural as possible,

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Speaker 2: But I guess the overwriting issue in general is that

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Speaker 2: the more sweet food that you have, the more you want.

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Speaker 2: That is well proven from research that the brain is

431
00:19:50,920 --> 00:19:54,320
Speaker 2: heavily programmed to seek sweet food. And you're right. You know,

432
00:19:54,480 --> 00:19:57,639
Speaker 2: any sweetener artificial natural comes up to two three hundred

433
00:19:57,680 --> 00:20:00,520
Speaker 2: times sweeter than sugar itself, and it might eperience. The

434
00:20:00,560 --> 00:20:03,440
Speaker 2: more sweet food or the more sweetener people have throughout

435
00:20:03,480 --> 00:20:05,800
Speaker 2: their day, the more they want. So that's why they

436
00:20:05,880 --> 00:20:07,560
Speaker 2: start with one diet coke in the morning and then

437
00:20:07,600 --> 00:20:09,240
Speaker 2: they can be up to a liter or two by

438
00:20:09,280 --> 00:20:11,040
Speaker 2: the end of the day because their body just needs

439
00:20:11,119 --> 00:20:13,600
Speaker 2: more and more to get the same hit. Now, there

440
00:20:13,600 --> 00:20:16,080
Speaker 2: are genetic differences with that, it's not everyone, but on

441
00:20:16,160 --> 00:20:18,639
Speaker 2: the whole, notice yourself, the more sweet stuff you have,

442
00:20:18,720 --> 00:20:21,800
Speaker 2: the more you crave it. So I use them in

443
00:20:21,920 --> 00:20:24,720
Speaker 2: controlled amount. So if someone says to me, look, I

444
00:20:24,800 --> 00:20:26,600
Speaker 2: love diet coke, Can I have it, I'm not going

445
00:20:26,680 --> 00:20:28,560
Speaker 2: to say you can never have it. I'll say, look,

446
00:20:28,920 --> 00:20:30,560
Speaker 2: the key thing to be aware of it does contain

447
00:20:30,680 --> 00:20:34,040
Speaker 2: artificial sweetness. I would be having it when you really

448
00:20:34,080 --> 00:20:36,119
Speaker 2: want it. I'd be having it with food to buffer

449
00:20:36,160 --> 00:20:39,679
Speaker 2: the sweetness effect, and occasionally I would never be introducing

450
00:20:39,680 --> 00:20:41,960
Speaker 2: it as a regular thing to consume in the diet.

451
00:20:42,440 --> 00:20:44,600
Speaker 2: But what we're seeing, and what we're seeing a lot

452
00:20:44,600 --> 00:20:47,160
Speaker 2: of our own worklean is both the sugar alcohols, which

453
00:20:47,200 --> 00:20:48,919
Speaker 2: we see in a lot of the snack type bars

454
00:20:49,400 --> 00:20:53,439
Speaker 2: and really closely linked to GUP issues, and also these

455
00:20:53,520 --> 00:20:56,119
Speaker 2: natural ones, the monk fruit sweeten of the stevia. Now,

456
00:20:56,760 --> 00:21:00,520
Speaker 2: I again generally don't suggest people use a lot of those,

457
00:21:00,600 --> 00:21:02,520
Speaker 2: because I'm trying to reduce the amount of sweet food

458
00:21:02,560 --> 00:21:05,440
Speaker 2: they consume in general. So I would rather they use

459
00:21:05,440 --> 00:21:07,160
Speaker 2: a small amount of sugar in a cake and eat

460
00:21:07,200 --> 00:21:09,440
Speaker 2: less of it than use a lot of these relatively

461
00:21:09,480 --> 00:21:11,720
Speaker 2: expensive sweetness Like I think a packet of monk fruits

462
00:21:11,720 --> 00:21:14,080
Speaker 2: sweetness close to eight or nine dollars for baking. They're

463
00:21:14,080 --> 00:21:17,040
Speaker 2: not very big. Now, I can't justify spending that on

464
00:21:17,080 --> 00:21:19,200
Speaker 2: a cake, Like you know, the cake ens not costing

465
00:21:19,240 --> 00:21:22,960
Speaker 2: thirty dollars to make. So I think that there's a

466
00:21:22,960 --> 00:21:25,480
Speaker 2: place for them in small amounts, but I'm definitely not

467
00:21:25,600 --> 00:21:28,560
Speaker 2: encouraging a general shift over my goal with all my clients,

468
00:21:28,800 --> 00:21:31,480
Speaker 2: with my own intake, with my family's intake, is reducing

469
00:21:31,560 --> 00:21:34,359
Speaker 2: the overall amount of sweet food in the diet in general.

470
00:21:34,640 --> 00:21:36,760
Speaker 2: So I don't do a direct swap. I may use

471
00:21:36,760 --> 00:21:39,160
Speaker 2: it occasionally or if it was a very sweet recipe,

472
00:21:39,160 --> 00:21:41,440
Speaker 2: but you know, I find with a lot of recipes

473
00:21:41,560 --> 00:21:44,639
Speaker 2: you can use half the sugar they suggest for the

474
00:21:44,680 --> 00:21:47,960
Speaker 2: same level of sweetness. I'd rather use fruit or fruit pures,

475
00:21:48,480 --> 00:21:51,800
Speaker 2: and I definitely try and avoid them in processed foods

476
00:21:51,800 --> 00:21:53,879
Speaker 2: like snack bars as well. So it's definitely not the

477
00:21:53,920 --> 00:21:56,840
Speaker 2: message that they're better. I say that they reduce calorie

478
00:21:56,840 --> 00:22:00,200
Speaker 2: intakes slightly. I believe it's definitely better to have a

479
00:22:00,200 --> 00:22:02,639
Speaker 2: a diet soft drink than a normal one, but I

480
00:22:02,640 --> 00:22:04,880
Speaker 2: would be having it very very occasionally, and I would

481
00:22:04,920 --> 00:22:08,080
Speaker 2: be looking for generally natural sweetness where possible. But do I,

482
00:22:08,240 --> 00:22:09,960
Speaker 2: as I said, spend eight or nine dollars on month

483
00:22:10,000 --> 00:22:12,280
Speaker 2: fruits sweetener in my baking. No, I do not. I

484
00:22:12,359 --> 00:22:14,080
Speaker 2: just try and use as little sugar as I can

485
00:22:14,119 --> 00:22:16,120
Speaker 2: in that product, one because I don't want to spend

486
00:22:16,119 --> 00:22:18,800
Speaker 2: that much, and two it's still just sweet sort of nothing,

487
00:22:18,840 --> 00:22:20,680
Speaker 2: and I'm sort of thinking you're spending all this money

488
00:22:20,720 --> 00:22:24,520
Speaker 2: on nothing. It doesn't make any sense to me. So yeah,

489
00:22:24,880 --> 00:22:27,760
Speaker 2: it's an interesting area because we continue to see more

490
00:22:27,800 --> 00:22:29,639
Speaker 2: and more of them. We're seeing more and more blends

491
00:22:29,680 --> 00:22:32,639
Speaker 2: of sort of half sugar half sweetener that definitely if

492
00:22:32,640 --> 00:22:34,920
Speaker 2: you see nine hundred on a label, I'd steer well clear.

493
00:22:35,040 --> 00:22:38,440
Speaker 2: Someone asked me to endorse a drink recently, a juice,

494
00:22:38,840 --> 00:22:40,400
Speaker 2: and I had a look, and straight away as soon

495
00:22:40,400 --> 00:22:42,280
Speaker 2: as I saw it was an artificial sweetener, I'm out.

496
00:22:42,320 --> 00:22:44,480
Speaker 2: I just can't be recommending that as a baseline food

497
00:22:44,520 --> 00:22:47,320
Speaker 2: for families and children, and so I avoid them at

498
00:22:47,320 --> 00:22:49,280
Speaker 2: all costs. And then, as I said, I'll use a

499
00:22:49,280 --> 00:22:51,360
Speaker 2: small amount of natural, but I'm not never saying it's

500
00:22:51,359 --> 00:22:53,919
Speaker 2: a better choice. I think the less overall we consume,

501
00:22:53,960 --> 00:22:54,320
Speaker 2: the better.

502
00:22:54,760 --> 00:22:56,480
Speaker 1: And I like the point you made where a lot

503
00:22:56,520 --> 00:22:59,760
Speaker 1: of products are actually mixing a blend of artificial sweeteners

504
00:22:59,800 --> 00:23:03,600
Speaker 1: and natural based sweetness. So you often see like I

505
00:23:03,640 --> 00:23:05,600
Speaker 1: don't know, like a spider Man and a Stevia in

506
00:23:05,640 --> 00:23:07,760
Speaker 1: the same product. So they're doing it as a cost

507
00:23:07,800 --> 00:23:09,919
Speaker 1: saving so they're like sweetened naturally on the front of

508
00:23:09,920 --> 00:23:11,679
Speaker 1: the label. And yes, it might have a little bit

509
00:23:11,720 --> 00:23:13,600
Speaker 1: of steavy or some monk fruit in there, but they've

510
00:23:13,640 --> 00:23:16,760
Speaker 1: also got other artificial sweetness in there as well. And

511
00:23:16,880 --> 00:23:20,600
Speaker 1: also keep in mind, guys, that it's food marketing hells Halo's,

512
00:23:20,600 --> 00:23:22,440
Speaker 1: which we talked about on a couple of podcasts ago.

513
00:23:22,640 --> 00:23:25,800
Speaker 1: So sugar free isn't calorie free, so it will still

514
00:23:25,840 --> 00:23:29,000
Speaker 1: cause weight gain. No food product is calorie free. I mean,

515
00:23:29,040 --> 00:23:30,800
Speaker 1: there are a couple of drinks on the market right,

516
00:23:30,840 --> 00:23:32,560
Speaker 1: but if you're looking at a sugar free chocolate or

517
00:23:32,600 --> 00:23:35,360
Speaker 1: a sugar free biscuit, it's not calorie free. So keep

518
00:23:35,400 --> 00:23:38,760
Speaker 1: in mind that an overly processed food which might contain

519
00:23:38,840 --> 00:23:42,320
Speaker 1: a sugar substitute, generally does not offer anywhere near the

520
00:23:42,320 --> 00:23:45,000
Speaker 1: health benefits of a whole food something like a fresh

521
00:23:45,000 --> 00:23:47,639
Speaker 1: piece of fruit or fresh vegetables or something like that.

522
00:23:47,720 --> 00:23:49,840
Speaker 1: So I think a lot of the times, if you're

523
00:23:49,880 --> 00:23:53,600
Speaker 1: consuming artificial sweetness or sugar substitutes on a regular basis,

524
00:23:53,760 --> 00:23:57,080
Speaker 1: you are probably eating far too much overly processed foods,

525
00:23:57,080 --> 00:23:59,120
Speaker 1: and you probably need to take a look at your

526
00:23:59,160 --> 00:24:01,760
Speaker 1: diet as a whole, because, as USI said, you're just

527
00:24:01,840 --> 00:24:04,880
Speaker 1: programming yourself to want more and more and more sweet foods,

528
00:24:05,200 --> 00:24:07,280
Speaker 1: which you can just run into problems with long term,

529
00:24:07,400 --> 00:24:10,680
Speaker 1: so I rarely recommend them as well, except if I've

530
00:24:10,680 --> 00:24:13,280
Speaker 1: got clients who might put a quarter of a team

531
00:24:13,400 --> 00:24:15,919
Speaker 1: a sweet you know, monk fruits sweeten into their coffee

532
00:24:15,960 --> 00:24:18,800
Speaker 1: or something like that, I think that's okay. I really

533
00:24:18,800 --> 00:24:21,120
Speaker 1: do recommend most of my clients sort of have tear

534
00:24:21,160 --> 00:24:23,879
Speaker 1: coffee plain without anything in it, because I agree with

535
00:24:23,920 --> 00:24:27,160
Speaker 1: you that tolerance just tends to build and build long term,

536
00:24:27,200 --> 00:24:29,280
Speaker 1: and they just want more and more sugar throughout the day.

537
00:24:29,320 --> 00:24:30,879
Speaker 1: So it's really something that I try to nip in

538
00:24:30,880 --> 00:24:33,119
Speaker 1: the bud. First off, when I start with clients is

539
00:24:33,160 --> 00:24:35,359
Speaker 1: having as low as sugar intake as we can in

540
00:24:35,400 --> 00:24:37,560
Speaker 1: our diet, and then if we want some using it

541
00:24:37,600 --> 00:24:39,960
Speaker 1: as a complete soul food and having the real deal,

542
00:24:40,000 --> 00:24:42,560
Speaker 1: you know, having the decadent chocolate brownie or the decadent

543
00:24:42,560 --> 00:24:44,800
Speaker 1: piece of cake made just how it should be with

544
00:24:44,880 --> 00:24:47,320
Speaker 1: real sugar and real butter, and then having a small

545
00:24:47,320 --> 00:24:49,520
Speaker 1: amount of it and just moving on rather than trying

546
00:24:49,520 --> 00:24:52,480
Speaker 1: to replace it with all of these substitutes, healthify it,

547
00:24:52,720 --> 00:24:55,080
Speaker 1: and then eat three times as much on a regular basis,

548
00:24:55,160 --> 00:24:56,920
Speaker 1: which we know isn't great for a health either.

549
00:24:57,240 --> 00:24:59,960
Speaker 2: And I think it's particularly important with our kids, because

550
00:25:00,160 --> 00:25:02,840
Speaker 2: our children are growing up with these products in their

551
00:25:02,840 --> 00:25:04,719
Speaker 2: diet all the time. So when I grew up, there

552
00:25:04,760 --> 00:25:07,560
Speaker 2: was very little snack food. You know, a treat might

553
00:25:07,600 --> 00:25:09,520
Speaker 2: be a Scotch finger biscuit. We didn't have a lot

554
00:25:09,520 --> 00:25:13,280
Speaker 2: of musli bars. We definitely didn't have sweetened versions of

555
00:25:13,359 --> 00:25:16,360
Speaker 2: treats around in the food supply. You know, banana bread

556
00:25:16,359 --> 00:25:18,400
Speaker 2: at the cafe each week was just not a thing.

557
00:25:18,840 --> 00:25:21,760
Speaker 2: Whereas now, my observation, and you'll see this really soon

558
00:25:21,840 --> 00:25:23,760
Speaker 2: as you start to spend more time with mums and

559
00:25:23,800 --> 00:25:26,800
Speaker 2: bubs and cafes, is that our kids have so much

560
00:25:26,800 --> 00:25:29,119
Speaker 2: sweet food land they're having treats at the cafe all

561
00:25:29,119 --> 00:25:31,080
Speaker 2: the time. Then the mums are making healthy treats, and

562
00:25:31,119 --> 00:25:33,600
Speaker 2: then we reward them with food, and the issue is

563
00:25:33,640 --> 00:25:35,520
Speaker 2: that our kids are getting more and more used to

564
00:25:35,560 --> 00:25:38,879
Speaker 2: having very sweet food all day. So I think, as parents,

565
00:25:38,960 --> 00:25:41,440
Speaker 2: a lot of parents with young children listening to this podcast,

566
00:25:41,800 --> 00:25:44,200
Speaker 2: the less sweet food you can include in the diets

567
00:25:44,200 --> 00:25:47,560
Speaker 2: of small children, So things like custards, things like fruit juices,

568
00:25:47,600 --> 00:25:50,000
Speaker 2: things like fruit snacks, I would avoid them at all

569
00:25:50,040 --> 00:25:52,320
Speaker 2: costs because you want to keep your kids intake of

570
00:25:52,320 --> 00:25:55,439
Speaker 2: sweet food to a minimum. And absolutely the less they have,

571
00:25:55,840 --> 00:25:57,640
Speaker 2: the less they'll want, and the more they'll seek out

572
00:25:57,640 --> 00:25:59,800
Speaker 2: a cucumber as a snack or as a carrot as

573
00:25:59,840 --> 00:26:02,960
Speaker 2: a as opposed to constantly needing fruit and sweet food.

574
00:26:03,000 --> 00:26:05,760
Speaker 2: And indeed, with my own family, I'm quite strict on that.

575
00:26:05,840 --> 00:26:07,760
Speaker 2: I really try and keep the very sweet foods to

576
00:26:07,800 --> 00:26:10,600
Speaker 2: a minimum, and I think you'll find long term it

577
00:26:10,640 --> 00:26:13,639
Speaker 2: will be very beneficial at programming them to look and

578
00:26:13,640 --> 00:26:15,480
Speaker 2: seek out a lot less sweet food. So be really

579
00:26:15,520 --> 00:26:18,720
Speaker 2: mindful about sweetness and children. I'd be steering well clear.

580
00:26:19,600 --> 00:26:22,240
Speaker 1: We're interrupting this episode to bring you a quick break

581
00:26:22,240 --> 00:26:25,879
Speaker 1: and introduce you to this episode sponsor Anna Louisa Jury

582
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583
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584
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585
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586
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587
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588
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589
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590
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591
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592
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594
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596
00:27:10,359 --> 00:27:12,680
Speaker 1: Now let's head on back to our podcast episode.

597
00:27:13,040 --> 00:27:15,240
Speaker 2: This segment really links in well to our product of

598
00:27:15,280 --> 00:27:17,280
Speaker 2: the Week discussion, which was just by chance, but we

599
00:27:17,320 --> 00:27:20,480
Speaker 2: thought it seeked well because we had a message sent

600
00:27:20,640 --> 00:27:22,679
Speaker 2: to us on Instagram and thank you for all your

601
00:27:22,680 --> 00:27:25,439
Speaker 2: messages and suggestions of product review. It's really really helpful

602
00:27:25,480 --> 00:27:28,880
Speaker 2: in shaping our content. But this one resonated with both

603
00:27:28,880 --> 00:27:31,880
Speaker 2: of us because it's the well naturally sugar free chocolate. Now,

604
00:27:31,920 --> 00:27:34,959
Speaker 2: this product has been around for quite some time. I

605
00:27:35,000 --> 00:27:37,320
Speaker 2: remember probably at least ten years ago. It was one

606
00:27:37,320 --> 00:27:39,919
Speaker 2: of the first low sugar chocolates on the market. And

607
00:27:40,200 --> 00:27:42,160
Speaker 2: I think one of the things about it is one

608
00:27:42,160 --> 00:27:43,879
Speaker 2: it has a lot of different flavors, and you'll know

609
00:27:43,960 --> 00:27:46,080
Speaker 2: in the supermarkets it's in the health food section. It's

610
00:27:46,119 --> 00:27:50,080
Speaker 2: got about eight or ten different flavors, mint, crisp, and coconut,

611
00:27:50,320 --> 00:27:52,760
Speaker 2: and some really quite palatable ones. But the thing that

612
00:27:52,800 --> 00:27:54,919
Speaker 2: it's always stood out to Meleam with this product is

613
00:27:54,920 --> 00:27:57,159
Speaker 2: it actually tastes quite good. Because of course you can

614
00:27:57,200 --> 00:27:59,399
Speaker 2: have some of these products and they taste terrible. But

615
00:27:59,480 --> 00:28:02,280
Speaker 2: I have to be honest in having this chocolate before,

616
00:28:02,480 --> 00:28:04,920
Speaker 2: I don't mind it. So if we look at what's

617
00:28:04,960 --> 00:28:06,840
Speaker 2: going on in the ingredient list and why they can

618
00:28:06,880 --> 00:28:09,600
Speaker 2: claim no added sugar, it's still got a fair whack

619
00:28:09,640 --> 00:28:11,199
Speaker 2: of We're looking at the mind one, which is a

620
00:28:11,280 --> 00:28:14,800
Speaker 2: dark chocolate variety, so it's got seventy percent cocoa mass

621
00:28:14,800 --> 00:28:17,040
Speaker 2: and cocoa butter, similar to any dark chocolate that you

622
00:28:17,040 --> 00:28:20,520
Speaker 2: would see. Then the second ingredient is a soluble dietary

623
00:28:20,520 --> 00:28:24,800
Speaker 2: fiber polydextrose, which is again keeping the calories low. Aerythritol

624
00:28:24,920 --> 00:28:27,960
Speaker 2: is the sweetener of choice, ten percent mint chips, which

625
00:28:28,000 --> 00:28:29,840
Speaker 2: again are maybe with just a bit of isomalt and

626
00:28:29,880 --> 00:28:33,680
Speaker 2: some color, so low calorie, and then a mulsifier natural flavor,

627
00:28:33,680 --> 00:28:36,920
Speaker 2: and they're using Stevia as the sweetener. So in that

628
00:28:36,960 --> 00:28:39,720
Speaker 2: we've got the block, but I think in per serve

629
00:28:39,720 --> 00:28:42,520
Speaker 2: it's a forty five grand block. There's three servings as

630
00:28:42,520 --> 00:28:45,120
Speaker 2: recommended per packet. I would argue that very few people

631
00:28:45,360 --> 00:28:47,520
Speaker 2: have it in three serves. Most people would eat at

632
00:28:47,640 --> 00:28:50,240
Speaker 2: least two serves, if not one, but per serve, it's

633
00:28:50,240 --> 00:28:54,080
Speaker 2: coming in at about seventy calories for fifteen grams, close

634
00:28:54,120 --> 00:28:56,960
Speaker 2: to one gram of protein, five point eight grams of fat,

635
00:28:56,960 --> 00:29:00,440
Speaker 2: three point five saturated coming from that cocoa mass. Sugars

636
00:29:00,440 --> 00:29:02,400
Speaker 2: are very very low, less than a gram of sugars

637
00:29:02,440 --> 00:29:05,680
Speaker 2: and carbohydrate perserve and dietary fiber which has come from

638
00:29:05,720 --> 00:29:09,240
Speaker 2: that polydextro. So definitely, if you look at the labels,

639
00:29:09,720 --> 00:29:12,520
Speaker 2: it's relatively low calorie, particularly if you stick to that

640
00:29:12,640 --> 00:29:15,920
Speaker 2: very small portion. Unlike a lot of the products. I

641
00:29:15,960 --> 00:29:19,000
Speaker 2: do find it quite creamy and quite tasty now I've

642
00:29:19,040 --> 00:29:20,160
Speaker 2: had it. Do I buy it?

643
00:29:20,280 --> 00:29:20,360
Speaker 1: No?

644
00:29:20,600 --> 00:29:21,400
Speaker 2: Do I recommend it?

645
00:29:21,480 --> 00:29:21,560
Speaker 1: No?

646
00:29:22,040 --> 00:29:24,000
Speaker 2: But if someone comes to me and says that they

647
00:29:24,280 --> 00:29:27,120
Speaker 2: like it and they prefer it over regular chocolate as

648
00:29:27,160 --> 00:29:30,120
Speaker 2: a lower calorie option, I'm quite happy for them to

649
00:29:30,200 --> 00:29:33,360
Speaker 2: include it if they can control themselves portion wise. But

650
00:29:33,440 --> 00:29:37,240
Speaker 2: it's a very interesting one because in discussion about sugar

651
00:29:37,240 --> 00:29:39,840
Speaker 2: free products, I think the key take home message for

652
00:29:39,920 --> 00:29:43,400
Speaker 2: me is it still chocolate. Is it healthier a little bit,

653
00:29:44,120 --> 00:29:46,360
Speaker 2: but it's still reasonably high calorie, it's still got a

654
00:29:46,440 --> 00:29:48,840
Speaker 2: high proportion of fat. And I think the risk with

655
00:29:49,440 --> 00:29:52,120
Speaker 2: these healthier varieties of things like chocolate and cake, as

656
00:29:52,120 --> 00:29:55,000
Speaker 2: we've spoken about before, is that we tend to eat

657
00:29:55,000 --> 00:29:57,720
Speaker 2: more of them because we psychologically give ourselves permission because

658
00:29:57,760 --> 00:30:00,400
Speaker 2: we think it's healthier. So it's still for me, comes

659
00:30:00,400 --> 00:30:02,400
Speaker 2: back down to portion control, and yeah, it's probably a

660
00:30:02,440 --> 00:30:04,200
Speaker 2: little bit better if you're happy with the taste and

661
00:30:04,240 --> 00:30:05,760
Speaker 2: get as much satisfaction from it.

662
00:30:06,720 --> 00:30:08,240
Speaker 1: I've tried it before and I can't get past the

663
00:30:08,280 --> 00:30:09,840
Speaker 1: after taste of it. I think it's sea breathe for

664
00:30:09,960 --> 00:30:12,320
Speaker 1: total Oh, I can't do it. But like having said that,

665
00:30:12,360 --> 00:30:16,600
Speaker 1: we're looking at the mint crispar and the ninety gram

666
00:30:16,760 --> 00:30:18,880
Speaker 1: amount which we've pulled up, and a lot of people

667
00:30:19,320 --> 00:30:21,120
Speaker 1: just due to that a health halo would think dark

668
00:30:21,200 --> 00:30:23,320
Speaker 1: chocolate sugar free, this is healthy. I'm gonna eat the

669
00:30:23,320 --> 00:30:26,520
Speaker 1: whole ninety gram Susie. Those over four hundred calories, So

670
00:30:26,600 --> 00:30:29,120
Speaker 1: don't forget that just because something sugar free doesn't mean

671
00:30:29,120 --> 00:30:31,840
Speaker 1: it's calorie free. And this is interesting as well because

672
00:30:31,880 --> 00:30:33,760
Speaker 1: it does come with a warning label, so you look

673
00:30:33,760 --> 00:30:35,760
Speaker 1: at the front of the packet. No out of sugar

674
00:30:35,960 --> 00:30:40,160
Speaker 1: dark chocolate, ninety percent sugar free, sweetened naturally, Vestavia gluten free.

675
00:30:40,160 --> 00:30:41,680
Speaker 1: It's got a lot of health claims on the front.

676
00:30:41,840 --> 00:30:43,920
Speaker 1: You flip that bad boy over and guess what the

677
00:30:43,920 --> 00:30:46,680
Speaker 1: first thing says on the back excess consumption. It may

678
00:30:46,800 --> 00:30:49,720
Speaker 1: have a laxative effect. Is that something that you guys

679
00:30:49,720 --> 00:30:52,320
Speaker 1: want to be putting into your body, particularly if you

680
00:30:52,320 --> 00:30:54,960
Speaker 1: have a sensitive tummy, I would remind you. So I

681
00:30:55,000 --> 00:30:57,320
Speaker 1: think that again, what we were mentioning is a lot

682
00:30:57,360 --> 00:30:59,760
Speaker 1: of them have blends between natural sweetness and not. So

683
00:30:59,760 --> 00:31:02,400
Speaker 1: this one uses a ruth retol and steavier. So the

684
00:31:02,400 --> 00:31:06,320
Speaker 1: front of packet marketing is sweetened naturally but steavier, but

685
00:31:06,360 --> 00:31:08,520
Speaker 1: steavy is the very last ingredient, so it's only a

686
00:31:08,640 --> 00:31:11,920
Speaker 1: very small percentage coming from Stevier. A ryth retol is

687
00:31:11,920 --> 00:31:14,240
Speaker 1: the third ingredient in there, so the majority of the

688
00:31:14,280 --> 00:31:16,400
Speaker 1: sweetener in there is a wreath retol, which is a

689
00:31:16,440 --> 00:31:18,880
Speaker 1: sugar alcohol, which we know can have a lot of

690
00:31:18,920 --> 00:31:21,760
Speaker 1: digestive discomfort for a lot of people. So if you're

691
00:31:21,760 --> 00:31:23,560
Speaker 1: eating a lot of these sugar free products, you're getting

692
00:31:23,560 --> 00:31:27,120
Speaker 1: a lot of bloating gas wind difficulties in the bathroom.

693
00:31:27,640 --> 00:31:30,520
Speaker 1: Probably look at the amount of sugar alcohols you're consuming.

694
00:31:30,600 --> 00:31:33,640
Speaker 1: So again, they've marketed it very well like it's a natural,

695
00:31:33,640 --> 00:31:35,960
Speaker 1: steavier based product, but the bulk of the sweetener in

696
00:31:36,000 --> 00:31:38,760
Speaker 1: there is technically artificial and it is a reath retol.

697
00:31:39,040 --> 00:31:42,080
Speaker 1: It is that sugar alcohol. So for me, I'd just

698
00:31:42,200 --> 00:31:44,840
Speaker 1: rather you know, what's your favorite chocolate, eat that, Eat

699
00:31:44,840 --> 00:31:46,920
Speaker 1: a couple of squares of it and move on. Versus

700
00:31:46,920 --> 00:31:49,080
Speaker 1: most of us would consume half, if not the whole,

701
00:31:49,280 --> 00:31:51,360
Speaker 1: ninety grams of this, and you're looking at four hundred

702
00:31:51,360 --> 00:31:53,200
Speaker 1: plus calories and you may or may not be running

703
00:31:53,200 --> 00:31:55,760
Speaker 1: to the bathroom afterwards. So not something I buy, not

704
00:31:55,800 --> 00:31:58,080
Speaker 1: something I recommend. Again, if I was like you, Susie,

705
00:31:58,080 --> 00:31:59,520
Speaker 1: and I had a client who was like, I absolutely

706
00:31:59,600 --> 00:32:01,840
Speaker 1: love it, I would still be portioning at you know,

707
00:32:02,120 --> 00:32:05,160
Speaker 1: two through four squares maximum as a treat portion for

708
00:32:05,200 --> 00:32:07,560
Speaker 1: them and not giving them much more than that.

709
00:32:08,400 --> 00:32:10,120
Speaker 2: Yeah. I think one of the things I don't mind

710
00:32:10,160 --> 00:32:12,280
Speaker 2: is that it's a smaller portion as well, because if

711
00:32:12,320 --> 00:32:14,800
Speaker 2: you go into the mainstream chocolate section, most of the

712
00:32:14,800 --> 00:32:16,720
Speaker 2: blocks are quite big. You know, lint is about one

713
00:32:16,800 --> 00:32:19,600
Speaker 2: hundred grams, but this is ninety. I think it does

714
00:32:19,760 --> 00:32:22,080
Speaker 2: make portion control a little bit easier. I think if

715
00:32:22,120 --> 00:32:25,040
Speaker 2: you buy the Cabri, it's hard to control yourself and

716
00:32:25,080 --> 00:32:26,800
Speaker 2: you're definitely going to eat a lot more if you

717
00:32:27,200 --> 00:32:29,720
Speaker 2: Basically we know from behavioral research, the more you buy,

718
00:32:29,720 --> 00:32:31,440
Speaker 2: the more you eat. So if this is a way

719
00:32:31,440 --> 00:32:33,680
Speaker 2: for you to control your portion, because they do offer

720
00:32:33,720 --> 00:32:36,120
Speaker 2: it in a relatively small size as well, I think

721
00:32:36,120 --> 00:32:38,000
Speaker 2: that might be a way to use it. I'm with

722
00:32:38,120 --> 00:32:40,120
Speaker 2: you if you've got issues with sugar alcohol, it's not

723
00:32:40,160 --> 00:32:42,719
Speaker 2: a product for you. I think it's just different, you know,

724
00:32:42,920 --> 00:32:46,320
Speaker 2: varieties and different things. I know that in the main

725
00:32:46,480 --> 00:32:49,800
Speaker 2: chocolate section, the lowest sugar varieties of the lint is

726
00:32:49,840 --> 00:32:52,360
Speaker 2: actually higher in fat. So again it doesn't mean that

727
00:32:52,360 --> 00:32:54,600
Speaker 2: it's healthier just because it's got less sugar. And again

728
00:32:54,880 --> 00:32:57,880
Speaker 2: they can be more chemically processed. And I think whatever

729
00:32:57,960 --> 00:33:01,040
Speaker 2: helps you limit your portion and gives you maximum satisfaction,

730
00:33:01,160 --> 00:33:03,120
Speaker 2: like if you really like some of these flavors and

731
00:33:03,240 --> 00:33:05,160
Speaker 2: enjoy it and control yourself and find it's a good

732
00:33:05,240 --> 00:33:09,040
Speaker 2: portion size. It's different options for different people. And when

733
00:33:09,080 --> 00:33:11,920
Speaker 2: we give these recommendations, it's not an all or nothing response.

734
00:33:11,960 --> 00:33:14,360
Speaker 2: It's just giving a position on a product. And the

735
00:33:14,360 --> 00:33:16,480
Speaker 2: reason I say that is that a couple of weeks ago,

736
00:33:16,840 --> 00:33:19,120
Speaker 2: a client had used one of the fiber one bars

737
00:33:19,120 --> 00:33:21,640
Speaker 2: that we'd spoken about previously, and you and I aren't

738
00:33:21,640 --> 00:33:24,000
Speaker 2: a fan, but a client of mine showed me how

739
00:33:24,000 --> 00:33:26,120
Speaker 2: they use it, and they make it into like a

740
00:33:26,200 --> 00:33:28,600
Speaker 2: melted dessert that they get a lot of enjoyment out of.

741
00:33:29,000 --> 00:33:31,400
Speaker 2: I think it's up to our listeners to decide how

742
00:33:31,400 --> 00:33:33,480
Speaker 2: they might use that product and go in with an

743
00:33:33,480 --> 00:33:36,920
Speaker 2: informed opinion on it. So we're definitely not saying definitely,

744
00:33:36,960 --> 00:33:38,840
Speaker 2: don't buy any of these. I think it's just having

745
00:33:38,840 --> 00:33:41,360
Speaker 2: it where it sits for us in the overall balance,

746
00:33:41,400 --> 00:33:43,120
Speaker 2: so you can make that informed decision.

747
00:33:43,600 --> 00:33:45,240
Speaker 1: And for me, it's definitely still a treat. It's not

748
00:33:45,280 --> 00:33:47,880
Speaker 1: something that I'd be saying, yeah, absolutely include every day

749
00:33:47,920 --> 00:33:50,120
Speaker 1: and in a bar of this every day, it's going

750
00:33:50,160 --> 00:33:53,200
Speaker 1: to be really healthy. It would still fall under a

751
00:33:53,240 --> 00:33:55,320
Speaker 1: soul food category for me or a treat portion for me.

752
00:33:56,080 --> 00:33:58,200
Speaker 2: Yeah, And it often comes down to identifying just one

753
00:33:58,280 --> 00:34:01,400
Speaker 2: or two of those rather than as we've spoken about

754
00:34:01,400 --> 00:34:03,520
Speaker 2: one all the time, So let us know your thoughts.

755
00:34:03,560 --> 00:34:05,400
Speaker 2: But as I said, I thought it was an interesting

756
00:34:05,400 --> 00:34:07,280
Speaker 2: one because it's been around a really long time, that

757
00:34:07,360 --> 00:34:11,200
Speaker 2: product and lots of different flavors, so so very interesting.

758
00:34:11,040 --> 00:34:13,359
Speaker 1: And honestly, the ingredients aren't too bad, are they. It's

759
00:34:13,360 --> 00:34:17,000
Speaker 1: not highly highly processed or anything like that. So definitely

760
00:34:17,280 --> 00:34:20,400
Speaker 1: can fit into some people's diets if they choose to

761
00:34:20,600 --> 00:34:23,080
Speaker 1: enjoy something like this. But still definitely moderation is the

762
00:34:23,160 --> 00:34:25,760
Speaker 1: key here, one hundred percent. And that's to take my message.

763
00:34:25,760 --> 00:34:27,840
Speaker 2: If it's chocolate, it's still chocolate, and it's still about

764
00:34:27,840 --> 00:34:30,600
Speaker 2: controlling the portion, as hard as that is to say.

765
00:34:30,680 --> 00:34:34,320
Speaker 1: Yan And then at our final segment, moving from chocolate to cheese, Oh, Susy,

766
00:34:34,320 --> 00:34:35,640
Speaker 1: we've got the best of both of us. They we

767
00:34:35,680 --> 00:34:37,440
Speaker 1: just need to cover wine and then my three favorite

768
00:34:37,440 --> 00:34:40,600
Speaker 1: foods and something I am very much missing these days,

769
00:34:40,840 --> 00:34:43,680
Speaker 1: but cheese. So a listener has asked us about cheese,

770
00:34:43,760 --> 00:34:46,320
Speaker 1: So how much is too much? What is the serving size?

771
00:34:46,360 --> 00:34:48,920
Speaker 1: And what are the best types? And so for a

772
00:34:48,960 --> 00:34:51,600
Speaker 1: long time I have always said that, you know, cheese

773
00:34:51,640 --> 00:34:52,960
Speaker 1: is a fat sauce. It should be counted as a

774
00:34:53,000 --> 00:34:54,560
Speaker 1: vat sauce. And you know, I've had people go but

775
00:34:54,640 --> 00:34:57,479
Speaker 1: cheese has got protein, and yes, but it's predominantly fat.

776
00:34:57,640 --> 00:34:59,520
Speaker 1: But I must admit, Susie, I had a you know,

777
00:35:00,040 --> 00:35:02,360
Speaker 1: most pregnant women verse, you know, twelve fifteen. For me,

778
00:35:02,400 --> 00:35:05,480
Speaker 1: it was fifteen sixteen weeks feeling quite nauseous. So cheese

779
00:35:05,560 --> 00:35:08,040
Speaker 1: actually provided me with the bulk of my calcium and

780
00:35:08,120 --> 00:35:10,840
Speaker 1: protein in the first sixteen weeks. So I've changed my

781
00:35:10,920 --> 00:35:13,000
Speaker 1: tune a little bit, but I definitely do for lower

782
00:35:13,040 --> 00:35:15,520
Speaker 1: fat cheeses just to keep that calorie load down because

783
00:35:15,520 --> 00:35:18,280
Speaker 1: I'm someone that loves cheese, and so I think I'd

784
00:35:18,400 --> 00:35:20,720
Speaker 1: rather eat a little bit more. So I'd rather focus

785
00:35:20,760 --> 00:35:23,799
Speaker 1: on volume and have that lower fat variety. But I

786
00:35:23,800 --> 00:35:26,279
Speaker 1: think we've got lots of different types of cheeses as well.

787
00:35:26,320 --> 00:35:28,400
Speaker 1: You know, a low fat cheddar compared to a triple

788
00:35:28,440 --> 00:35:30,520
Speaker 1: bree is going to be very different, isn't it?

789
00:35:31,239 --> 00:35:33,360
Speaker 2: One hundred percent? And I am like you. I always

790
00:35:33,360 --> 00:35:35,840
Speaker 2: have clients to say to me, but it's protein. I say, no,

791
00:35:36,000 --> 00:35:38,640
Speaker 2: it's that you can use it as a little bit

792
00:35:38,640 --> 00:35:40,759
Speaker 2: of protein as a snack, but it's generally, I'm like you,

793
00:35:40,800 --> 00:35:43,319
Speaker 2: it's a fat. My general rule on cheese is once

794
00:35:43,360 --> 00:35:46,040
Speaker 2: a day, because let's be honest, the cheese is that

795
00:35:46,120 --> 00:35:49,320
Speaker 2: most of us are eating is not cottage. It's cheddar cheese,

796
00:35:49,360 --> 00:35:52,320
Speaker 2: or it's a creamy, indulgent cheese, or it's goats cheese

797
00:35:52,320 --> 00:35:55,920
Speaker 2: marinated fetta, you know, and that's definitely my love. I

798
00:35:55,960 --> 00:35:58,239
Speaker 2: love the marinated fetas. And the good thing about white

799
00:35:58,280 --> 00:36:00,920
Speaker 2: cheeses is there about ten percent lower in fat than

800
00:36:01,000 --> 00:36:03,880
Speaker 2: the cheddar cheeses, so I do think that they're slightly better.

801
00:36:04,200 --> 00:36:06,359
Speaker 2: But my general rule of thumb with cheese is once

802
00:36:06,400 --> 00:36:08,680
Speaker 2: a day, and you've got to control your portions. And

803
00:36:08,719 --> 00:36:11,800
Speaker 2: a few little tricks to controlling your portions are investing

804
00:36:11,880 --> 00:36:14,359
Speaker 2: like a shaver, because when you shave it off the block,

805
00:36:14,400 --> 00:36:16,799
Speaker 2: you'll use a whole lot less. I love grated cheese

806
00:36:16,880 --> 00:36:19,000
Speaker 2: because again, you get all the flavor with a lot less.

807
00:36:19,320 --> 00:36:21,560
Speaker 2: I love a shaved or grated parmesan because you get

808
00:36:21,560 --> 00:36:24,120
Speaker 2: all the flavor with a lot less volume. And I'm

809
00:36:24,120 --> 00:36:26,200
Speaker 2: a big fan of those white cheeses because I find

810
00:36:26,200 --> 00:36:28,719
Speaker 2: if you use a little trick. Actually, my favorite two

811
00:36:28,800 --> 00:36:31,279
Speaker 2: products are in both Bullies and Coals, their home brand

812
00:36:31,360 --> 00:36:34,839
Speaker 2: Danish marinated fetters. They're a fraction of the price of

813
00:36:34,920 --> 00:36:37,600
Speaker 2: sort of the more gourmet goats cheese that we all love,

814
00:36:38,080 --> 00:36:39,880
Speaker 2: and I find that because they've got a bit of

815
00:36:39,880 --> 00:36:41,680
Speaker 2: oil in the marinade, you can use them as a

816
00:36:41,719 --> 00:36:44,520
Speaker 2: substitute for both the dressing and the flavor through the salad,

817
00:36:44,880 --> 00:36:47,680
Speaker 2: and just a couple of cubes because it crumbles so beautifully,

818
00:36:47,719 --> 00:36:49,920
Speaker 2: you get all the flavor for a very controlled portion.

819
00:36:50,120 --> 00:36:53,279
Speaker 2: So they're a couple of my absolute favorites. But my

820
00:36:53,360 --> 00:36:56,439
Speaker 2: other favorite is the light yasberg because it comes really thin,

821
00:36:57,040 --> 00:37:00,760
Speaker 2: it's got a really positive nutritional profile, it's right flavor,

822
00:37:00,800 --> 00:37:03,279
Speaker 2: So I find that the thinness of that because if

823
00:37:03,320 --> 00:37:05,279
Speaker 2: you're buying blocks, you'll be eating a lot more than

824
00:37:05,320 --> 00:37:07,359
Speaker 2: you realize. But the other thing is if you love

825
00:37:07,400 --> 00:37:10,080
Speaker 2: cottage cheese, it's one of the most nutrient dense foods

826
00:37:10,120 --> 00:37:12,279
Speaker 2: out there, and you can literally enjoy it unlimited for

827
00:37:12,360 --> 00:37:15,120
Speaker 2: massive amounts of calcium and protein. So if you love that,

828
00:37:15,200 --> 00:37:16,799
Speaker 2: I use it all the time in my meal plants,

829
00:37:16,840 --> 00:37:19,160
Speaker 2: and I find a lot of my European clients are

830
00:37:19,239 --> 00:37:21,000
Speaker 2: very open to that because they grow up on it.

831
00:37:21,080 --> 00:37:23,799
Speaker 2: So that's a really nutrient dense cheese and probably one

832
00:37:23,840 --> 00:37:27,040
Speaker 2: that is exempt from the rule on volume because it's

833
00:37:27,160 --> 00:37:29,759
Speaker 2: much lower in calories. But as I said, general rule

834
00:37:29,760 --> 00:37:32,799
Speaker 2: of thumb about thirty grams max per day cheese once

835
00:37:32,840 --> 00:37:33,160
Speaker 2: a day.

836
00:37:33,719 --> 00:37:35,960
Speaker 1: If the goal is you know fat loss. Basically, if

837
00:37:35,960 --> 00:37:38,560
Speaker 1: your goal is increasing your weight, go for gold on cheese.

838
00:37:38,600 --> 00:37:40,840
Speaker 1: It's an awesome option to adding calories and help you

839
00:37:40,920 --> 00:37:42,719
Speaker 1: gain weight. Or if the goal is sort of weight

840
00:37:42,800 --> 00:37:45,360
Speaker 1: maintenance you're just trying to maintain, you could probably do

841
00:37:45,400 --> 00:37:47,759
Speaker 1: two portions of cheese a day. Absolutely okay. But I

842
00:37:47,840 --> 00:37:49,560
Speaker 1: think Susie and I very much get caught up in

843
00:37:49,600 --> 00:37:52,280
Speaker 1: the whole fat loss because they're typically the predominant clients

844
00:37:52,280 --> 00:37:54,040
Speaker 1: we work with. So I think once a day if

845
00:37:54,040 --> 00:37:55,880
Speaker 1: your goal is fat loss, twice a day if your

846
00:37:55,920 --> 00:37:58,720
Speaker 1: goal is weight maintenance, and unlimited amounts if you're actively

847
00:37:58,719 --> 00:38:00,960
Speaker 1: trying to gain weight or put on some calories where

848
00:38:01,000 --> 00:38:03,480
Speaker 1: you have you know, kids at a home that elderly

849
00:38:03,520 --> 00:38:05,759
Speaker 1: parents who need to gain weight at risk of malnutrition.

850
00:38:06,320 --> 00:38:08,400
Speaker 1: But I agree with you, cottage cheese is the exception

851
00:38:08,520 --> 00:38:11,359
Speaker 1: because it is incredibly high in protein, and especially if

852
00:38:11,360 --> 00:38:13,720
Speaker 1: you're getting a low fat variety, it's really low calorie

853
00:38:13,760 --> 00:38:16,360
Speaker 1: and it's incredibly high in protein. I love using cottage

854
00:38:16,400 --> 00:38:19,680
Speaker 1: cheese on like a whole grain toastal, salado, tomato, cucumber,

855
00:38:19,719 --> 00:38:23,720
Speaker 1: crack pepper. Best breakfast option out there and really my favorite,

856
00:38:23,760 --> 00:38:25,680
Speaker 1: one of my favorite snacks is, as you said, the

857
00:38:25,760 --> 00:38:28,520
Speaker 1: light Yelsburg. I actually get the wool West does a

858
00:38:28,520 --> 00:38:31,880
Speaker 1: packet of light Swiss cheese and it's shaved into I

859
00:38:31,920 --> 00:38:34,560
Speaker 1: think ten slices, so really really thin, a lot more

860
00:38:34,560 --> 00:38:37,440
Speaker 1: cost effective than the Yelsberg brand as well, so I

861
00:38:37,520 --> 00:38:39,680
Speaker 1: tend to get the Woolies light Swiss cheese as well,

862
00:38:39,680 --> 00:38:41,120
Speaker 1: which I think is a great option. I put that

863
00:38:41,160 --> 00:38:43,400
Speaker 1: on a couple of whole grain crackers, bit of tomato,

864
00:38:43,560 --> 00:38:45,759
Speaker 1: maybe some sprouts on top, and I think that's a

865
00:38:45,800 --> 00:38:47,959
Speaker 1: really narroishing snack option as.

866
00:38:47,880 --> 00:38:50,040
Speaker 2: Well, because it is expensive. You're right, Like I find

867
00:38:50,120 --> 00:38:52,400
Speaker 2: cheese to be a really expensive product, and that's so

868
00:38:52,640 --> 00:38:55,000
Speaker 2: my husband demolishes like a whole block. I have a

869
00:38:55,000 --> 00:38:57,640
Speaker 2: massive heart attack because he slices it so thick. So

870
00:38:57,920 --> 00:39:00,879
Speaker 2: definitely controlling portion comes down to that very very thin

871
00:39:00,960 --> 00:39:03,200
Speaker 2: slice or pre slice to keep an eye on volumes.

872
00:39:03,400 --> 00:39:05,319
Speaker 2: But a couple of other little points, just to bring

873
00:39:05,400 --> 00:39:07,680
Speaker 2: us to the end, Philly cheese is not really cheese.

874
00:39:07,719 --> 00:39:09,759
Speaker 2: It's much more like a spread. It doesn't contain the

875
00:39:09,800 --> 00:39:13,440
Speaker 2: protein load. And you're right. The other benefit that comes

876
00:39:13,480 --> 00:39:15,239
Speaker 2: is you get quite a lot of calcium from cheese

877
00:39:15,280 --> 00:39:17,680
Speaker 2: and a good amount of protein, but you don't get

878
00:39:17,680 --> 00:39:20,239
Speaker 2: that from spreadable Philly cheese, so that's important to be

879
00:39:20,320 --> 00:39:22,800
Speaker 2: aware of. It's not a direct swap. But also Halloomi,

880
00:39:22,960 --> 00:39:25,760
Speaker 2: now Halloumi, we all love it, but it's two hundred

881
00:39:25,800 --> 00:39:28,360
Speaker 2: gram packets. Let's be honest, you're going to demolish the

882
00:39:28,400 --> 00:39:30,880
Speaker 2: whole lot. So my other trick is, if you enjoy Halloomi,

883
00:39:30,880 --> 00:39:34,160
Speaker 2: occasionally don't cook the two hundred grams. Cook half at

884
00:39:34,160 --> 00:39:36,480
Speaker 2: a time and then put it in the fridge because

885
00:39:36,680 --> 00:39:39,600
Speaker 2: it's so easy to overeat that because you inevitably consume

886
00:39:39,600 --> 00:39:41,839
Speaker 2: it really thick. So that's when I would keep well

887
00:39:41,840 --> 00:39:44,080
Speaker 2: away from if one of your goals is fat loss

888
00:39:44,440 --> 00:39:46,160
Speaker 2: in the short term, because there's a lot of other

889
00:39:46,239 --> 00:39:49,200
Speaker 2: better varieties that will allow you to control your portions

890
00:39:49,239 --> 00:39:51,880
Speaker 2: and calories. Because Hallumi's cheese has got to be one

891
00:39:51,880 --> 00:39:53,000
Speaker 2: of the easiest.

892
00:39:52,560 --> 00:39:55,320
Speaker 1: To overeat and delicious, specially with the sauce.

893
00:39:56,160 --> 00:39:56,799
Speaker 2: But I agree with you.

894
00:39:56,800 --> 00:39:58,560
Speaker 1: A lot of people think, oh, I don't like cottage cheese,

895
00:39:58,600 --> 00:40:00,840
Speaker 1: Can I have cream cheese. I'm like, it is absolutely

896
00:40:01,200 --> 00:40:04,360
Speaker 1: not the same thing. Nutritionally, cream cheese is not that great.

897
00:40:04,560 --> 00:40:07,680
Speaker 1: Cotta cheese like absolutely wonderful in terms of you know,

898
00:40:07,760 --> 00:40:09,880
Speaker 1: really really nutrient tents. So I agree with you. And

899
00:40:09,920 --> 00:40:12,480
Speaker 1: then things like cheese platters just be very wary with them.

900
00:40:12,520 --> 00:40:13,840
Speaker 1: You know, a lot of us will build an epic

901
00:40:13,880 --> 00:40:16,439
Speaker 1: cheese potter. We've got a lot of processed meats on there,

902
00:40:16,480 --> 00:40:17,600
Speaker 1: like salami and cabana.

903
00:40:17,640 --> 00:40:18,359
Speaker 2: We've got three or.

904
00:40:18,280 --> 00:40:20,920
Speaker 1: Four different types of cheese. We're probably consuming that with

905
00:40:20,960 --> 00:40:24,000
Speaker 1: some wine. These are things like cheese potter should absolutely

906
00:40:24,040 --> 00:40:26,160
Speaker 1: be occasional things. If your goal is fat loss and

907
00:40:26,200 --> 00:40:28,200
Speaker 1: you're having a cheese potter a couple of times a

908
00:40:28,200 --> 00:40:30,000
Speaker 1: month or every Friday night, you're going to run into

909
00:40:30,000 --> 00:40:32,080
Speaker 1: a whole lot of difficulties in terms of your fat

910
00:40:32,080 --> 00:40:34,760
Speaker 1: loss goals. So make the majority of your cheese platter,

911
00:40:34,880 --> 00:40:37,000
Speaker 1: you know, choose one type of cheese, make it a

912
00:40:37,000 --> 00:40:38,920
Speaker 1: couple of holegare and crackers, and then half of that

913
00:40:38,960 --> 00:40:41,600
Speaker 1: platt needs to be just veggie sticks and some lighted

914
00:40:41,600 --> 00:40:43,680
Speaker 1: dips like salsa, and a bit of cottage cheese and

915
00:40:43,680 --> 00:40:45,920
Speaker 1: a bit of homemade guacamole. And I think then you're

916
00:40:46,000 --> 00:40:48,040
Speaker 1: onto a good thing. And make it a lower calorie

917
00:40:48,120 --> 00:40:50,520
Speaker 1: drink with that as well, maybe some mocktails with a

918
00:40:50,520 --> 00:40:54,040
Speaker 1: bit of soda water. But it split some fresh rosemary

919
00:40:54,040 --> 00:40:56,440
Speaker 1: and lime in there or something. You can definitely do

920
00:40:56,480 --> 00:40:58,480
Speaker 1: the cheese platter the right way for fat loss.

921
00:40:58,600 --> 00:40:59,760
Speaker 2: All there's the way that's.

922
00:40:59,600 --> 00:41:01,440
Speaker 1: Really I could have set you up very well from

923
00:41:01,440 --> 00:41:03,800
Speaker 1: fat loss, which is the most delicious way, of course.

924
00:41:04,400 --> 00:41:06,480
Speaker 1: So it really comes down to your goal and how

925
00:41:06,520 --> 00:41:09,120
Speaker 1: often we're doing these sorts of things. So I love cheese.

926
00:41:09,120 --> 00:41:10,919
Speaker 1: I think it's wonderful, but I agree with you keep

927
00:41:10,920 --> 00:41:13,280
Speaker 1: the halloomies to the minimum if the goal is fat loss,

928
00:41:13,640 --> 00:41:15,680
Speaker 1: and really try to focus on cottage cheese because it's

929
00:41:15,680 --> 00:41:17,960
Speaker 1: probably one of the most nutrient dense ones for us,

930
00:41:18,040 --> 00:41:20,480
Speaker 1: or just a low fat cheddar is a really awesome

931
00:41:20,520 --> 00:41:21,439
Speaker 1: snack option as well.

932
00:41:21,960 --> 00:41:24,239
Speaker 2: Yeah, once a day, that's my real cheese once a day.

933
00:41:24,440 --> 00:41:26,239
Speaker 2: And it's ant said. I think as we come into

934
00:41:26,360 --> 00:41:28,520
Speaker 2: entertaining season, we'll do a whole section on platters and

935
00:41:28,560 --> 00:41:30,319
Speaker 2: how to build a healthy one because there is an

936
00:41:30,400 --> 00:41:32,040
Speaker 2: art to that. So I think that warrants a whole

937
00:41:32,120 --> 00:41:32,880
Speaker 2: new discussion.

938
00:41:33,480 --> 00:41:35,040
Speaker 1: We should eat a cheese platter while we do that.

939
00:41:36,120 --> 00:41:39,040
Speaker 2: Listen to you you talk about non alcoholic drinks cheese platters,

940
00:41:39,080 --> 00:41:40,840
Speaker 2: because that's all she's thinking about, because she's pragied that

941
00:41:40,840 --> 00:41:42,640
Speaker 2: she can't have any of it, so the next time

942
00:41:45,000 --> 00:41:48,799
Speaker 2: and a big sashimi plate. Anyway, that does bring us

943
00:41:48,800 --> 00:41:51,160
Speaker 2: to the end of the Nutrition Couch for another week.

944
00:41:51,239 --> 00:41:53,960
Speaker 2: If you haven't already, please subscribe so you get us

945
00:41:54,200 --> 00:41:57,440
Speaker 2: delivered to your inbox every Sunday morning. And we love

946
00:41:57,480 --> 00:41:59,440
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947
00:41:59,440 --> 00:42:03,200
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948
00:42:03,280 --> 00:42:05,239
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949
00:42:05,280 --> 00:42:07,360
Speaker 2: reviews and keep them coming. If you see someone with

950
00:42:07,400 --> 00:42:09,360
Speaker 2: their iPhone, grab it and give us a good review,

951
00:42:09,600 --> 00:42:12,360
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952
00:42:12,360 --> 00:42:15,640
Speaker 2: sites running under the Nutrition Couch podcast and we will

953
00:42:15,640 --> 00:42:19,360
Speaker 2: see you same time, same place next Sunday. Thanks for listening.

954
00:42:19,480 --> 00:42:20,280
Speaker 1: Thank you for listening.