WEBVTT - Juggling a balanced diet... and making it delicious with Sarah Pound 🤹 0:00:03.880 --> 0:00:06.160 So I got to ask the other day, why do 0:00:06.200 --> 0:00:10.239 you think you get so many questions about food on 0:00:10.400 --> 0:00:11.320 your podcast? 0:00:12.360 --> 0:00:16.439 And I think the answer is pretty simple. We all 0:00:16.480 --> 0:00:19.560 like to eat. We don't all like to exercise necessarily. 0:00:19.560 --> 0:00:21.520 Some of us do, some of us don't. That's okay, 0:00:21.560 --> 0:00:25.840 there's no judgment here, but we all like to eat. 0:00:26.800 --> 0:00:27.360 So then I. 0:00:27.400 --> 0:00:31.760 Thought, who in my life outside of my incredible wife 0:00:32.640 --> 0:00:38.880 helps me eat yummier food? And one person popped into 0:00:38.960 --> 0:00:40.880 my mind. It's not the owner of the local pizza 0:00:40.920 --> 0:00:44.239 shop down the road. It is the new head of 0:00:44.360 --> 0:00:48.879 Nutrition Wholesome by Sarah As. She is known around the 0:00:48.920 --> 0:00:51.919 country and different parts of the world, and I'm thrilled 0:00:52.000 --> 0:00:53.920 that she'll be joining us. That's coming up next on 0:00:53.960 --> 0:00:56.000 the Woodlife, and then she's going to stick around to 0:00:56.040 --> 0:00:57.840 answer some of your nutrition questions. 0:00:58.200 --> 0:01:01.720 You've spoken a few times about the benefits of intermittent fasting. 0:01:02.000 --> 0:01:04.520 With my job, I'm finding it really challenging to fit 0:01:04.560 --> 0:01:06.959 all the meals in and I regularly end up missing 0:01:07.040 --> 0:01:09.600 the second meal or the lunch meal. Is it better 0:01:09.640 --> 0:01:12.080 to stick to intermittent fasting even though I know I 0:01:12.120 --> 0:01:14.319 won't get that second meal in at least a couple 0:01:14.360 --> 0:01:16.480 of times a week or is it better to stick 0:01:16.520 --> 0:01:18.360 to a more traditional twelve hour window. 0:01:19.000 --> 0:01:24.240 So I believe that beans, legumes, lentils, pulses, etc. Play 0:01:24.360 --> 0:01:28.160 a really important part in a healthy, well rounded diet. However, 0:01:28.240 --> 0:01:30.800 as we know, this food group can cause us a 0:01:30.800 --> 0:01:34.120 little wind or discomfort in the tummy. So my question 0:01:34.400 --> 0:01:36.760 is how much should we be consuming at a time 0:01:37.360 --> 0:01:40.840 and how often should we be incorporating this food group 0:01:40.959 --> 0:01:41.800 into our diet. 0:01:42.360 --> 0:01:45.279 Hey, Sam, just want to know are hydro light's okay 0:01:45.280 --> 0:01:46.760 to have on a regular basis. 0:01:47.400 --> 0:01:49.639 She'll answer those questions a little bit later on the show. 0:01:49.760 --> 0:01:52.040 But it's an episode for the food is It's going 0:01:52.080 --> 0:01:54.000 to be a tasty one, and strap yourselves in and 0:01:54.080 --> 0:01:54.800 let's get into it. 0:01:54.920 --> 0:01:55.760 This is the Woodline. 0:02:18.560 --> 0:02:22.680 So our guest today, as I alluded to earlier, is 0:02:22.720 --> 0:02:25.080 someone that I am spending more and more time with 0:02:25.240 --> 0:02:27.120 and becoming very good friends with. 0:02:27.720 --> 0:02:30.799 It is none other than Sarah Pound. 0:02:30.840 --> 0:02:33.359 But most of you that do know her will know 0:02:33.400 --> 0:02:37.680 her as wholesome by Sarah, Welcome to the WOODLFE. But 0:02:37.720 --> 0:02:41.880 I want you to tell everybody your story because it's 0:02:41.919 --> 0:02:45.080 a really interesting story to not how you became the 0:02:45.120 --> 0:02:47.480 head of nutrition at twenty eight, which you are now, 0:02:47.960 --> 0:02:52.080 but how you came to be wholesome by Sarah and 0:02:52.120 --> 0:02:55.280 what your background is in food and nutrition. 0:02:55.720 --> 0:02:56.160 Sure. 0:02:56.280 --> 0:03:00.040 So I have a catering business that I've had for 0:03:00.080 --> 0:03:03.240 eight years now and loved so so much of that, 0:03:03.440 --> 0:03:09.880 but basically COVID hit and stopped everything. So I actually 0:03:09.960 --> 0:03:12.760 was pregnant with my second daughter during that time, so 0:03:12.880 --> 0:03:14.760 that was kind of even though it was really stressful, 0:03:14.760 --> 0:03:17.200 So I was worried about the stress on my body 0:03:17.200 --> 0:03:19.680 and the pregnancy, but that was kind of a nice 0:03:19.720 --> 0:03:21.919 thing to focus on because I wasn't out at events 0:03:22.080 --> 0:03:24.160 and doing all that sort of stuff. I knew I 0:03:24.160 --> 0:03:26.880 had to do something for my mind and to focus 0:03:26.919 --> 0:03:28.639 on and to sort of get me out of the 0:03:28.680 --> 0:03:30.400 stop start and will we ever get. 0:03:30.280 --> 0:03:31.640 Back to what I love doing. 0:03:32.120 --> 0:03:36.000 So I thought, I'm going to start filming recipes and 0:03:36.000 --> 0:03:37.920 I'm going to put them up on my catering page 0:03:38.480 --> 0:03:42.200 and just see what happens. And loved it, like loved filming, 0:03:42.280 --> 0:03:45.240 love putting it all together. And then I came to 0:03:45.280 --> 0:03:48.600 this kind of crossroads where I was like, we're about 0:03:48.640 --> 0:03:50.560 to open back up catering wise, and I've got a 0:03:50.640 --> 0:03:53.400 year and a half of backlogged events to kind of 0:03:53.400 --> 0:03:53.960 get through. 0:03:54.600 --> 0:03:56.680 But I really like this recipe thing that I've kind 0:03:56.720 --> 0:03:57.320 of been doing. 0:03:57.360 --> 0:04:00.760 So chatted with my husband and my sister who was 0:04:00.880 --> 0:04:02.800 with us at the time, and said, oh my god, 0:04:02.800 --> 0:04:05.400 I really want to start this Wholesome by Sarah. And 0:04:05.440 --> 0:04:07.240 they're like, oh yeah, but you've got lots going on 0:04:07.280 --> 0:04:09.000 with the caterine. They're like, just do it, and I 0:04:09.040 --> 0:04:10.480 was like, yep, I'm just going to do it. I'll 0:04:10.480 --> 0:04:10.960 work it out. 0:04:11.280 --> 0:04:12.880 I'm going I can hear the passion that you have 0:04:12.920 --> 0:04:14.640 about food. I mean, the fact that you did this 0:04:14.720 --> 0:04:16.880 for your own mind and for your own purpose. 0:04:17.600 --> 0:04:17.760 You know. 0:04:17.760 --> 0:04:19.400 I really wanted to sort of get back to basics 0:04:19.440 --> 0:04:23.080 day with healthy diet and what makes healthy food tasty. 0:04:23.240 --> 0:04:27.679 So what's your definition of a healthy diet? 0:04:28.040 --> 0:04:28.240 You know? 0:04:28.279 --> 0:04:30.920 And when you hear things like protein and calcium and 0:04:31.000 --> 0:04:34.279 itand's inconsole and the list goes on, what do you 0:04:34.520 --> 0:04:39.120 think blends together best to an inverted commerce give us 0:04:39.160 --> 0:04:40.880 a good balanced diet? 0:04:41.240 --> 0:04:43.880 So balance for me, the first thing that kind of 0:04:43.880 --> 0:04:47.159 comes to my mind is no restriction. And that's just 0:04:47.320 --> 0:04:51.560 really we live in a diet culture society that you know, 0:04:51.880 --> 0:04:54.600 was around when we were young and kids and what 0:04:54.640 --> 0:04:57.560 we saw in magazines and TV, and you know, carbs 0:04:57.560 --> 0:04:59.400 are bad and you need to be a size six, 0:04:59.440 --> 0:05:01.960 and this is plasted everywhere on every kind of thing, 0:05:02.640 --> 0:05:06.479 and it's just created such an issue with food and 0:05:06.520 --> 0:05:08.440 what's healthy and what should I eat and all of that. 0:05:09.040 --> 0:05:12.240 So when I think about balance, I think about no restriction. 0:05:12.520 --> 0:05:16.040 There should be no foods that are off limit. And 0:05:16.360 --> 0:05:18.120 I think for a lot of people that would be 0:05:18.160 --> 0:05:20.960 really hard to hear, because for me that's the way 0:05:21.000 --> 0:05:23.560 I live. I have chocolate in the house, I have 0:05:23.880 --> 0:05:26.000 a bottle of wine in the corner, I have whatever, 0:05:26.120 --> 0:05:29.200 and I do not restrict. It's all for me about 0:05:30.120 --> 0:05:33.240 looking across your whole day, across your whole week, and 0:05:33.279 --> 0:05:36.760 you can have whatever you like in certain amounts. I 0:05:36.839 --> 0:05:39.520 kind of go to lots of different nutritionis that I 0:05:39.560 --> 0:05:43.599 love talk about the ninety ten rule where ninety percent 0:05:43.600 --> 0:05:44.520 of the time and this is. 0:05:44.440 --> 0:05:45.719 How I feel about balance. 0:05:46.120 --> 0:05:49.080 You're eating those really good foods and vegetables. For me 0:05:49.240 --> 0:05:51.120 is a massive one which I can go into. But 0:05:51.839 --> 0:05:54.640 you're sort of looking at your three meals a day 0:05:55.080 --> 0:05:57.880 and you know, snacks in between, but you're looking at 0:05:58.640 --> 0:06:01.080 having veggies at every meal if you can perhaps not 0:06:01.120 --> 0:06:04.719 breakfast but enjoy meat, enjoy whatever you like. But you've 0:06:04.760 --> 0:06:08.280 just got to look at it from a moderation perspective 0:06:08.480 --> 0:06:10.200 and not you know, you don't need to have a 0:06:10.240 --> 0:06:13.360 two undergramd steak or equivalent on your plate every single 0:06:13.480 --> 0:06:14.240 night kind of thing. 0:06:14.360 --> 0:06:16.560 So balance for me is no restriction. 0:06:17.120 --> 0:06:20.960 It's including lots of colorful, different fruits and veggies in 0:06:21.000 --> 0:06:24.480 your diet. It's including meat if you want, and then 0:06:24.720 --> 0:06:27.760 for me, it's sort of enjoying what you want to enjoy. 0:06:27.560 --> 0:06:30.200 But just not going to over the top with any 0:06:30.200 --> 0:06:30.520 of it. 0:06:30.720 --> 0:06:32.480 I think the ninety ten years a really good one. 0:06:32.520 --> 0:06:35.160 I mean, you said, just before, you know, it used 0:06:35.200 --> 0:06:38.360 to be no carbs, and then I think back to 0:06:38.680 --> 0:06:41.040 my home economic days, which is probably where I first 0:06:41.040 --> 0:06:45.320 ever saw the nutritional pyramid. But that was carbs sixty percent, 0:06:46.120 --> 0:06:50.040 proteen thirty percent, fats and sugars or oils at ten percent. 0:06:50.880 --> 0:06:54.760 You know, it was ingrained in my mind. And then 0:06:55.480 --> 0:06:57.640 twenty years later or even ten years later, I was 0:06:57.640 --> 0:07:00.359 at university and it was still sort of around. And 0:07:00.360 --> 0:07:02.920 then five years after I was at Uni, there was 0:07:03.000 --> 0:07:04.960 this big I know of what we've gone too hard 0:07:05.000 --> 0:07:07.760 on cubs for too long, and we're just such an 0:07:07.800 --> 0:07:12.640 extreme society. Yeah, it's like and that this is the 0:07:12.680 --> 0:07:16.920 problem because society is so extreme and things have to 0:07:16.960 --> 0:07:19.080 be marketed as extreme to get. 0:07:18.960 --> 0:07:20.480 Results and all this kind of stuff. 0:07:20.640 --> 0:07:23.600 It's very easy to fall into the trap of that 0:07:23.800 --> 0:07:27.000 is a total no. No, I can't have that, or 0:07:27.040 --> 0:07:30.000 that is all I should be eating. And that's just 0:07:30.040 --> 0:07:31.800 not the way it is. I mean, there are some 0:07:31.880 --> 0:07:34.280 things that haven't changed, and that's good. You don't eat 0:07:34.360 --> 0:07:38.120 real food, eat lots of vegetables. Now, it's often not 0:07:38.160 --> 0:07:41.200 what we want to hear because it's not sexy, it's 0:07:41.200 --> 0:07:43.720 not going to make me ripped in two minutes, it's 0:07:43.760 --> 0:07:46.800 you know whatever, But it's true and it stood the 0:07:46.840 --> 0:07:48.520 test of time and it will always stand the test 0:07:48.560 --> 0:07:52.120 of time. And you know, whether you're vegetarian, vegan, or 0:07:52.280 --> 0:07:55.360 you do eat meat, it doesn't matter. If the foundation 0:07:55.600 --> 0:07:58.960 of particularly like you said, lunch and dinner is from 0:07:58.960 --> 0:08:02.200 a vegetable source, you sort of can't go wrong. 0:08:02.400 --> 0:08:03.920 No, but it's greens and grains. 0:08:03.920 --> 0:08:05.640 So here you say that a lot, and I think 0:08:05.720 --> 0:08:08.960 if people are sort of going greens grains. 0:08:08.680 --> 0:08:11.120 And protein, greens grains, and protein. 0:08:11.160 --> 0:08:13.840 If that's your lunch and your dinner, you cannot go 0:08:13.840 --> 0:08:14.680 away exactly. 0:08:14.760 --> 0:08:17.320 You can fill your plate with whatever you want, but 0:08:17.360 --> 0:08:21.120 there is a sort of very general guideline I won't 0:08:21.160 --> 0:08:24.200 say rule because that comes back to restriction, but that 0:08:24.280 --> 0:08:27.120 you know within your plate, you have half of that 0:08:27.160 --> 0:08:30.720 plate filled with lots of veggies in whatever form. That 0:08:30.920 --> 0:08:34.320 is a quarter of your plate filled with your lean protein, 0:08:34.400 --> 0:08:36.760 and that doesn't have to be meat. It can be legumes, chickpeat, 0:08:36.800 --> 0:08:38.640 anything like that that's going to give you the protein. 0:08:39.000 --> 0:08:41.680 And then a quarter of your plate with your sort 0:08:41.679 --> 0:08:46.400 of grains, your sort of slow releasing carbohydrates if you can. 0:08:46.520 --> 0:08:49.640 So it's more things like your brown rice or your 0:08:49.640 --> 0:08:52.439 sweet potatoes or something like that. And if you go 0:08:52.520 --> 0:08:55.199 by that roughly as a guideline for mainly lunch and 0:08:55.200 --> 0:08:57.800 dinner because breakfast is a little bit different, you really 0:08:57.840 --> 0:09:01.240 can't go wrong. And within those vegies years, you know 0:09:01.679 --> 0:09:03.720 you'll often hear and this is the same with kids 0:09:03.760 --> 0:09:05.640 a little bit as well, because kids and veggies can 0:09:05.679 --> 0:09:08.160 be hard work. But you know, go for the rainbow. 0:09:08.280 --> 0:09:11.400 So the more color you can include, and that comes 0:09:11.440 --> 0:09:13.960 down to what it's going to do in your body. 0:09:14.040 --> 0:09:17.120 So your different veggies offer the color that they are. 0:09:17.080 --> 0:09:22.040 Offer different nutrients in forms of vitamins, minerals, antioxidants, that's 0:09:22.120 --> 0:09:24.800 kind of thing. And the more variety you're getting in 0:09:24.840 --> 0:09:26.800 your color, the more that you're putting into your body, 0:09:26.840 --> 0:09:30.160 which yeah, then in turn helps with all different things. 0:09:30.200 --> 0:09:32.800 But your main ones are your heart disease, your Type 0:09:32.800 --> 0:09:36.000 two diabetes, your cardiovascular health, that kind of thing. 0:09:36.080 --> 0:09:36.840 Yeah, love it. 0:09:36.880 --> 0:09:40.880 So if you're listening along and you're thinking, that just 0:09:40.920 --> 0:09:44.920 scares me, you know, And I always get things back 0:09:44.960 --> 0:09:47.720 to a fitness analogy because that's sort of where I 0:09:47.760 --> 0:09:52.760 come from. But if I if I was chatting to someone, 0:09:52.800 --> 0:09:54.679 I was like, all you're going to do is exercise 0:09:54.800 --> 0:09:57.040 for you know, every day, you're just going to move 0:09:57.040 --> 0:09:58.960 your body for thirty minutes a day, and the last 0:09:58.960 --> 0:10:01.120 time they did a work that was five years ago. 0:10:02.280 --> 0:10:05.360 They're going to have a bad reaction to that advice 0:10:05.400 --> 0:10:06.000 because it's. 0:10:05.840 --> 0:10:08.600 Going to feel so far away from where they currently are, 0:10:08.640 --> 0:10:10.679 and it's going to give them anxiety and it's all 0:10:10.679 --> 0:10:12.800 going to feel too hard and they're probably not even 0:10:12.840 --> 0:10:15.520 going to try it. Yeah, And then I hear you 0:10:15.559 --> 0:10:19.200 talk about the veggies, and I know from my experience 0:10:19.240 --> 0:10:22.200 working with people, A lot of people the last veggie 0:10:22.240 --> 0:10:25.680 they ate outside of a potato was in nineteen eighty nine. Yeah, 0:10:25.679 --> 0:10:27.880 and it's you know, and I'm being extreme to make 0:10:27.920 --> 0:10:31.840 my point, but it's often the case. But the good 0:10:31.880 --> 0:10:36.240 news is you don't have to go to every lunch 0:10:36.280 --> 0:10:37.840 and dinner is a rainbow veggie. 0:10:37.960 --> 0:10:40.360 No no, no, no, no. 0:10:39.880 --> 0:10:42.040 No superstar meal tomorrow. 0:10:42.240 --> 0:10:44.800 Yeah, the rainbow thing's great if you love veggies, because 0:10:44.800 --> 0:10:47.040 I love veggies, but if exactly right, if you're just 0:10:47.080 --> 0:10:51.480 starting out, absolutely one is better than none. So and 0:10:51.520 --> 0:10:53.920 with my girls and their dinner and whatever, I'll serve 0:10:54.000 --> 0:10:55.959 up broccoli three times a week because I know they 0:10:56.000 --> 0:10:57.600 love it. I know they'll eat it well. They love 0:10:57.640 --> 0:10:59.559 it this month. It might be very different next month. 0:10:59.800 --> 0:11:02.960 But as long as you're getting something in there, that's 0:11:03.000 --> 0:11:04.480 a big one for me. Because veggies. 0:11:04.559 --> 0:11:06.800 I feel like a lot of people don't like veggies 0:11:06.840 --> 0:11:08.520 because of how they were cooked when we were kids. 0:11:08.880 --> 0:11:10.960 Do you often remember sitting there just chewing on a 0:11:10.960 --> 0:11:13.559 piece of broccoli and it took you four thousand choes 0:11:13.600 --> 0:11:14.520 to get it down your. 0:11:14.360 --> 0:11:17.679 Throat and the way they were positioned, Yeah, they are 0:11:17.679 --> 0:11:21.080 a punishment you sit up and you finish everything on 0:11:21.200 --> 0:11:23.080 your plate to eat vegetables. 0:11:23.120 --> 0:11:26.319 And you just created this negative connotation in from a. 0:11:26.520 --> 0:11:29.080 Very young age that oh, I don't like vegetables at all. 0:11:29.080 --> 0:11:30.880 And that's why as soon as you could choose not 0:11:30.920 --> 0:11:33.040 to have them, you know, becoming an adult and whatever, 0:11:33.080 --> 0:11:35.040 it's like, why would I choose to eat them? They 0:11:35.200 --> 0:11:37.320 just taste gross because of how they were cooked when 0:11:37.320 --> 0:11:39.040 I was a kid and I was forced to eat 0:11:39.040 --> 0:11:42.440 them every single night. So veggies, I will always be 0:11:42.480 --> 0:11:45.160 a big one for this, but they can be incredible 0:11:45.520 --> 0:11:48.280 and it is about just trying different ways in a pan, 0:11:48.720 --> 0:11:51.719 roasting them, baking them in the microwave is a quick one, 0:11:51.720 --> 0:11:54.800 in water, all different ways, use different sauces with them, 0:11:54.800 --> 0:11:57.320 that kind of thing, until you kind of find what 0:11:57.360 --> 0:12:01.160 you like. And it's I feel like I could convince 0:12:01.200 --> 0:12:04.640 anyone that they love veggies. You just got to experiment 0:12:04.679 --> 0:12:07.400 with them a little bit and be open minded. Don't 0:12:07.400 --> 0:12:09.480 go in going oh my god, I hate these kind 0:12:09.520 --> 0:12:12.079 of thing. Just have a play and you'll find something 0:12:12.160 --> 0:12:12.600 that you like. 0:12:12.800 --> 0:12:14.960 So so you just said there's a number of ways 0:12:15.040 --> 0:12:18.040 you can do them, and that all comes very naturally 0:12:18.120 --> 0:12:18.520 to you. 0:12:18.640 --> 0:12:22.440 Yes, what I don't want is for period. Oh yeah, 0:12:22.960 --> 0:12:24.400 you know, I don't really know how to bake things. 0:12:24.800 --> 0:12:29.000 You know, what are some practical tips that someone could 0:12:29.000 --> 0:12:33.559 actually do tomorrow by following your advice to make veggies 0:12:33.720 --> 0:12:36.720 make anything, but predominantly ye make veggies taste better. 0:12:36.960 --> 0:12:39.360 I also think, just because you know we're coming into 0:12:39.400 --> 0:12:43.200 colder weather and you know winters on the horizon, one 0:12:43.200 --> 0:12:45.360 thing I will do not every Sunday, because you know, 0:12:45.440 --> 0:12:47.199 you don't want to dedicate your Sundays all the time 0:12:47.200 --> 0:12:49.880 to meal planning. But I'll literally throw whatever I've got 0:12:49.920 --> 0:12:53.160 left in the fridge, so pumpkin, sweet potato, whatever veggies 0:12:53.200 --> 0:12:55.760 you like, chop them up, throw them on a roasting tray, 0:12:55.880 --> 0:12:58.240 drizzle with some extra virgin olive oil, season them, or 0:12:58.280 --> 0:13:00.679 put some spices or whatever spice you might like. 0:13:00.960 --> 0:13:04.440 But you can just do some examples. What are your favorites? 0:13:04.600 --> 0:13:07.160 My favorite I love sort of like ground cool and 0:13:07.200 --> 0:13:09.960 coriander kind of thing, sort of moroccany flavors, and I'll 0:13:09.960 --> 0:13:12.840 just sprinkle that on there. There's also little ones that 0:13:12.880 --> 0:13:14.960 you can get from the supermarket that are like mixed ones, 0:13:15.000 --> 0:13:19.960 so like a Mexican or a roast vegetable cars exactly yep, 0:13:20.360 --> 0:13:22.880 and then just you know, smush them all together, put 0:13:22.920 --> 0:13:25.800 them in for half an hour or whatever, and then 0:13:25.920 --> 0:13:28.160 I just have them in the fridge. For I work 0:13:28.200 --> 0:13:30.200 from home a lot of days, I will literally throw 0:13:30.240 --> 0:13:33.000 in some salad lees, put them in at a cheese, 0:13:33.280 --> 0:13:35.839 at a nut and that kind of thing, and that's lunch. 0:13:36.160 --> 0:13:39.959 So there is that I think roasting vegetables is, and 0:13:40.000 --> 0:13:42.920 not even though traditional roast you know, with pumpkin and 0:13:42.960 --> 0:13:46.520 potatoes are beautiful, but I mean even roasting things like cauliflower. 0:13:46.600 --> 0:13:49.360 If you haven't tried. This sounds really simple, but if 0:13:49.360 --> 0:13:52.680 you haven't tried roasted cauliflower, just break it all apart, 0:13:52.720 --> 0:13:55.280 put it on a roasting trade, drizzle with extra virgin olive, 0:13:55.400 --> 0:13:57.120 or put it in for like forty minutes until it 0:13:57.160 --> 0:14:00.760 gets all like golden ee and crispy, and season with 0:14:00.800 --> 0:14:03.360 a little bit of salt and just eat that. And 0:14:03.880 --> 0:14:05.560 I know not everyone's going to like it, but I 0:14:05.559 --> 0:14:08.840 could eat a full cauliflower head like that. So just 0:14:08.920 --> 0:14:12.480 even experimenting in different ways. My girls and I love 0:14:12.600 --> 0:14:15.680 Asian flavors. So another thing we'll do is in a 0:14:15.720 --> 0:14:18.680 pant rather than just having always your normal standard flavors 0:14:18.679 --> 0:14:21.720 that you go back to any kind of Asian veggies. 0:14:21.800 --> 0:14:24.720 So your snow peas, your broccoli, your broccolini, your bock 0:14:24.840 --> 0:14:26.720 choi choice, any of them. 0:14:27.080 --> 0:14:29.240 Can cut them all up roughly and throw them in 0:14:29.240 --> 0:14:29.520 a pan. 0:14:29.560 --> 0:14:31.280 If you wanted to put in some garlic and ginger, 0:14:31.360 --> 0:14:33.640 you could, but you can skip that and pop it 0:14:33.680 --> 0:14:35.880 in with some either extra virgin olive oil or sess 0:14:35.960 --> 0:14:39.080 Me oil and get it going for a few minutes, 0:14:39.200 --> 0:14:42.240 and then some soy sauce literally drizzled in the last 0:14:42.240 --> 0:14:42.920 thirty seconds. 0:14:43.320 --> 0:14:45.800 So you can't see this because you're out going for 0:14:45.840 --> 0:14:46.960 a walk or driving along. 0:14:47.000 --> 0:14:48.280 But Sarah's cooking. 0:14:49.360 --> 0:14:50.280 She've got my hand on. 0:14:50.680 --> 0:14:54.800 She's saw having the vegetables and she's shaking her head. 0:14:54.960 --> 0:14:59.320 She's sprinkling the cajuns vioses on the roasting Trategi's putting 0:14:59.360 --> 0:14:59.720 it in the ove. 0:15:00.360 --> 0:15:02.560 I'm trying not to laugh. I'm fussing myself. It's actually 0:15:02.600 --> 0:15:04.720 quite fun, and she's she's just taken me through a 0:15:04.720 --> 0:15:08.080 few people taking demonstration. 0:15:08.160 --> 0:15:10.760 But this is why I wanted to get you on 0:15:10.800 --> 0:15:12.920 the on the show, and why I hope you'll come 0:15:12.920 --> 0:15:18.960 on regularly. As much as we all need nutrition education, 0:15:19.080 --> 0:15:20.680 and I think you'll be able to fulfill that for 0:15:20.760 --> 0:15:26.120 people wonderfully, and helping people cook better is just so 0:15:26.240 --> 0:15:30.360 powerful because we can all do it. We've all got 0:15:30.360 --> 0:15:33.320 this obsession with cooking shows, we've all got this obsession 0:15:33.960 --> 0:15:37.200 with food, but a lot of us still find it 0:15:37.240 --> 0:15:39.360 too overwhelming and don't know where to start. So I 0:15:39.440 --> 0:15:44.280 think these practical little cooking tips with the demonstrations, demonstrations, 0:15:44.400 --> 0:15:46.640 don't don't get you, don't charge any extra for the 0:15:46.680 --> 0:15:50.680 demo is a wonderful thing to be able to provide 0:15:50.720 --> 0:15:53.840 to our wood Life listeners. And so one thing we 0:15:54.040 --> 0:15:59.760 get a lot of questions on is I guess in 0:15:59.840 --> 0:16:02.440 a taking things out of their diet that perhaps once 0:16:02.480 --> 0:16:04.200 in there, you know. And the I think two that 0:16:04.240 --> 0:16:08.400 probably jumped to mind the most frequently are milk, cow's 0:16:08.400 --> 0:16:09.840 milk and gluten. 0:16:10.280 --> 0:16:11.760 You know, got to go gluten free, you got to 0:16:11.800 --> 0:16:12.800 go dairy free or. 0:16:12.800 --> 0:16:16.920 At least drink some kind of milk, substitute different type 0:16:16.920 --> 0:16:18.880 of milk, you know, and milk, oat milk, whatever it 0:16:18.960 --> 0:16:22.040 might be. Let's start with those two because I'm sure 0:16:22.080 --> 0:16:24.680 we'll get more of those questions down the track. But 0:16:25.320 --> 0:16:28.920 what are your thoughts on taking these things out of 0:16:28.960 --> 0:16:31.240 our diet. Are you for it against it? What do 0:16:31.280 --> 0:16:31.640 you think? 0:16:32.720 --> 0:16:35.720 So, especially with both of those, As much as it 0:16:35.800 --> 0:16:38.400 might be a little bit of an annoying answer, but 0:16:38.480 --> 0:16:41.240 I think this comes down to personal choice and how 0:16:41.320 --> 0:16:44.600 you feel. So I still I mean, I love soy milk, 0:16:44.600 --> 0:16:48.120 but I also drink full cream cow's milk. Again, it 0:16:48.160 --> 0:16:50.400 comes down to what you need in a day of 0:16:50.440 --> 0:16:53.400 your calcium needs. As long as you're not having, you know, 0:16:53.440 --> 0:16:56.080 four glasses of milk a day and overdoing it kind 0:16:56.120 --> 0:16:59.360 of thing, Having normal cow's milk is absolutely fine. It's 0:16:59.400 --> 0:17:01.440 got a lot of putine calcium in there that you 0:17:01.520 --> 0:17:05.720 do need throughout the day. So that's probably a personal choice. People, 0:17:05.800 --> 0:17:07.440 you know, if they're going with oat or soil or 0:17:07.520 --> 0:17:09.800 whatever it might be, how they feel after it. 0:17:11.720 --> 0:17:13.080 I guess yes, right, And. 0:17:13.040 --> 0:17:15.880 So it's hard to give a response that oh no, no, no, no, 0:17:15.920 --> 0:17:18.159 you should you shouldn't touch full cream milk because not 0:17:18.240 --> 0:17:20.480 at all. It still has you know, a good amount 0:17:20.520 --> 0:17:23.920 of protein, calcium, whatever else. And that's that's the same 0:17:24.000 --> 0:17:27.240 with gluten. So obviously with gluten intolerance, you have full 0:17:27.280 --> 0:17:30.280 celiacs who you know would have been diagnosed with Celiac 0:17:30.359 --> 0:17:34.600 disease and they can become very sick from eating gluten. 0:17:34.680 --> 0:17:36.200 So that's where that all started. 0:17:36.720 --> 0:17:38.399 And then there's sort of the in between of a 0:17:38.440 --> 0:17:41.520 gluten intolerance or a feeling a bit of discomfort after 0:17:41.600 --> 0:17:45.960 eating gluten, and that's probably why those people steer clear 0:17:46.040 --> 0:17:49.400 of gluten, you know, in pasta, in different things like that. 0:17:49.640 --> 0:17:51.880 In terms of is it good or bad, it's it's 0:17:51.960 --> 0:17:54.800 not at all bad, especially if you're having any moderation. 0:17:54.880 --> 0:17:56.639 It acts as a bit of a binder as you 0:17:56.680 --> 0:17:59.439 eat it, so there's nothing bad about gluten. Again, this 0:17:59.480 --> 0:18:02.919 has been one of those phasings where you know, it's, oh, 0:18:02.920 --> 0:18:05.120 I feel better after eating gluten free and it's gone 0:18:05.119 --> 0:18:07.800 a bit nuts. So people have then, you know, gone 0:18:07.880 --> 0:18:11.280 towards that way. It's amazing for people who actually have 0:18:11.400 --> 0:18:15.320 Celiac disease that it's you know, offering them a past 0:18:15.320 --> 0:18:17.679 a choice or whatever choice of bread choice with it. 0:18:17.720 --> 0:18:20.400 You know that they still get to eat. But no, 0:18:20.520 --> 0:18:23.119 gluten is not bad for cream, milk is not bad. 0:18:23.280 --> 0:18:26.760 Yeah, we've got a couple of questions from our Woodlife listeners. 0:18:26.760 --> 0:18:28.480 Can you just hang around and we're going to we're 0:18:28.480 --> 0:18:38.000 going to shoot those at you, okay, sir, So we 0:18:38.040 --> 0:18:41.640 do this little segment Woodlife listeners ring in with their questions. 0:18:41.800 --> 0:18:44.119 We've put together some of the nutrition questions that have 0:18:44.160 --> 0:18:45.720 come in over the last couple of weeks, knowing that 0:18:45.760 --> 0:18:50.320 you're coming in today, and our first question is from Lisa. Hi. 0:18:50.400 --> 0:18:53.119 Sam, You've spoken a few times about the benefits of 0:18:53.160 --> 0:18:56.840 intermittent fasting, and although I find it really easy to 0:18:56.920 --> 0:19:00.119 only eat within an eight hour window, with my job, 0:19:00.240 --> 0:19:02.439 I'm finding it really challenging to fit all the meals 0:19:02.440 --> 0:19:05.080 in and I regularly end up missing the second meal 0:19:05.240 --> 0:19:08.320 or the lunch meal. My question is is it better 0:19:08.320 --> 0:19:10.760 to stick to intermittent fasting even though I know I 0:19:10.840 --> 0:19:13.000 won't get that second meal in at least a couple 0:19:13.080 --> 0:19:15.400 of times a week, or is it better to stick 0:19:15.480 --> 0:19:18.680 to a more traditional twelve hour window. Looking forward to 0:19:18.760 --> 0:19:19.920