Speaker 1: So I got to ask the other day, why do
Speaker 1: you think you get so many questions about food on
Speaker 1: your podcast?
Speaker 2: And I think the answer is pretty simple. We all
Speaker 2: like to eat. We don't all like to exercise necessarily.
Speaker 2: Some of us do, some of us don't. That's okay,
Speaker 2: there's no judgment here, but we all like to eat.
Speaker 2: So then I.
Speaker 1: Thought, who in my life outside of my incredible wife
Speaker 1: helps me eat yummier food? And one person popped into
Speaker 1: my mind. It's not the owner of the local pizza
Speaker 1: shop down the road. It is the new head of
Speaker 1: Nutrition Wholesome by Sarah As. She is known around the
Speaker 1: country and different parts of the world, and I'm thrilled
Speaker 1: that she'll be joining us. That's coming up next on
Speaker 1: the Woodlife, and then she's going to stick around to
Speaker 1: answer some of your nutrition questions.
Speaker 3: You've spoken a few times about the benefits of intermittent fasting.
Speaker 3: With my job, I'm finding it really challenging to fit
Speaker 3: all the meals in and I regularly end up missing
Speaker 3: the second meal or the lunch meal. Is it better
Speaker 3: to stick to intermittent fasting even though I know I
Speaker 3: won't get that second meal in at least a couple
Speaker 3: of times a week or is it better to stick
Speaker 3: to a more traditional twelve hour window.
Speaker 4: So I believe that beans, legumes, lentils, pulses, etc. Play
Speaker 4: a really important part in a healthy, well rounded diet. However,
Speaker 4: as we know, this food group can cause us a
Speaker 4: little wind or discomfort in the tummy. So my question
Speaker 4: is how much should we be consuming at a time
Speaker 4: and how often should we be incorporating this food group
Speaker 4: into our diet.
Speaker 5: Hey, Sam, just want to know are hydro light's okay
Speaker 5: to have on a regular basis.
Speaker 2: She'll answer those questions a little bit later on the show.
Speaker 1: But it's an episode for the food is It's going
Speaker 1: to be a tasty one, and strap yourselves in and
Speaker 1: let's get into it.
Speaker 2: This is the Woodline.
Speaker 1: So our guest today, as I alluded to earlier, is
Speaker 1: someone that I am spending more and more time with
Speaker 1: and becoming very good friends with.
Speaker 2: It is none other than Sarah Pound.
Speaker 1: But most of you that do know her will know
Speaker 1: her as wholesome by Sarah, Welcome to the WOODLFE. But
Speaker 1: I want you to tell everybody your story because it's
Speaker 1: a really interesting story to not how you became the
Speaker 1: head of nutrition at twenty eight, which you are now,
Speaker 1: but how you came to be wholesome by Sarah and
Speaker 1: what your background is in food and nutrition.
Speaker 6: Sure.
Speaker 7: So I have a catering business that I've had for
Speaker 7: eight years now and loved so so much of that,
Speaker 7: but basically COVID hit and stopped everything. So I actually
Speaker 7: was pregnant with my second daughter during that time, so
Speaker 7: that was kind of even though it was really stressful,
Speaker 7: So I was worried about the stress on my body
Speaker 7: and the pregnancy, but that was kind of a nice
Speaker 7: thing to focus on because I wasn't out at events
Speaker 7: and doing all that sort of stuff. I knew I
Speaker 7: had to do something for my mind and to focus
Speaker 7: on and to sort of get me out of the
Speaker 7: stop start and will we ever get.
Speaker 6: Back to what I love doing.
Speaker 7: So I thought, I'm going to start filming recipes and
Speaker 7: I'm going to put them up on my catering page
Speaker 7: and just see what happens. And loved it, like loved filming,
Speaker 7: love putting it all together. And then I came to
Speaker 7: this kind of crossroads where I was like, we're about
Speaker 7: to open back up catering wise, and I've got a
Speaker 7: year and a half of backlogged events to kind of
Speaker 7: get through.
Speaker 6: But I really like this recipe thing that I've kind
Speaker 6: of been doing.
Speaker 7: So chatted with my husband and my sister who was
Speaker 7: with us at the time, and said, oh my god,
Speaker 7: I really want to start this Wholesome by Sarah. And
Speaker 7: they're like, oh yeah, but you've got lots going on
Speaker 7: with the caterine. They're like, just do it, and I
Speaker 7: was like, yep, I'm just going to do it. I'll
Speaker 7: work it out.
Speaker 1: I'm going I can hear the passion that you have
Speaker 1: about food. I mean, the fact that you did this
Speaker 1: for your own mind and for your own purpose.
Speaker 3: You know.
Speaker 1: I really wanted to sort of get back to basics
Speaker 1: day with healthy diet and what makes healthy food tasty.
Speaker 1: So what's your definition of a healthy diet?
Speaker 2: You know?
Speaker 1: And when you hear things like protein and calcium and
Speaker 1: itand's inconsole and the list goes on, what do you
Speaker 1: think blends together best to an inverted commerce give us
Speaker 1: a good balanced diet?
Speaker 7: So balance for me, the first thing that kind of
Speaker 7: comes to my mind is no restriction. And that's just
Speaker 7: really we live in a diet culture society that you know,
Speaker 7: was around when we were young and kids and what
Speaker 7: we saw in magazines and TV, and you know, carbs
Speaker 7: are bad and you need to be a size six,
Speaker 7: and this is plasted everywhere on every kind of thing,
Speaker 7: and it's just created such an issue with food and
Speaker 7: what's healthy and what should I eat and all of that.
Speaker 7: So when I think about balance, I think about no restriction.
Speaker 7: There should be no foods that are off limit. And
Speaker 7: I think for a lot of people that would be
Speaker 7: really hard to hear, because for me that's the way
Speaker 7: I live. I have chocolate in the house, I have
Speaker 7: a bottle of wine in the corner, I have whatever,
Speaker 7: and I do not restrict. It's all for me about
Speaker 7: looking across your whole day, across your whole week, and
Speaker 7: you can have whatever you like in certain amounts. I
Speaker 7: kind of go to lots of different nutritionis that I
Speaker 7: love talk about the ninety ten rule where ninety percent
Speaker 7: of the time and this is.
Speaker 6: How I feel about balance.
Speaker 7: You're eating those really good foods and vegetables. For me
Speaker 7: is a massive one which I can go into. But
Speaker 7: you're sort of looking at your three meals a day
Speaker 7: and you know, snacks in between, but you're looking at
Speaker 7: having veggies at every meal if you can perhaps not
Speaker 7: breakfast but enjoy meat, enjoy whatever you like. But you've
Speaker 7: just got to look at it from a moderation perspective
Speaker 7: and not you know, you don't need to have a
Speaker 7: two undergramd steak or equivalent on your plate every single
Speaker 7: night kind of thing.
Speaker 6: So balance for me is no restriction.
Speaker 7: It's including lots of colorful, different fruits and veggies in
Speaker 7: your diet. It's including meat if you want, and then
Speaker 7: for me, it's sort of enjoying what you want to enjoy.
Speaker 6: But just not going to over the top with any
Speaker 6: of it.
Speaker 2: I think the ninety ten years a really good one.
Speaker 1: I mean, you said, just before, you know, it used
Speaker 1: to be no carbs, and then I think back to
Speaker 1: my home economic days, which is probably where I first
Speaker 1: ever saw the nutritional pyramid. But that was carbs sixty percent,
Speaker 1: proteen thirty percent, fats and sugars or oils at ten percent.
Speaker 1: You know, it was ingrained in my mind. And then
Speaker 1: twenty years later or even ten years later, I was
Speaker 1: at university and it was still sort of around. And
Speaker 1: then five years after I was at Uni, there was
Speaker 1: this big I know of what we've gone too hard
Speaker 1: on cubs for too long, and we're just such an
Speaker 1: extreme society. Yeah, it's like and that this is the
Speaker 1: problem because society is so extreme and things have to
Speaker 1: be marketed as extreme to get.
Speaker 2: Results and all this kind of stuff.
Speaker 1: It's very easy to fall into the trap of that
Speaker 1: is a total no. No, I can't have that, or
Speaker 1: that is all I should be eating. And that's just
Speaker 1: not the way it is. I mean, there are some
Speaker 1: things that haven't changed, and that's good. You don't eat
Speaker 1: real food, eat lots of vegetables. Now, it's often not
Speaker 1: what we want to hear because it's not sexy, it's
Speaker 1: not going to make me ripped in two minutes, it's
Speaker 1: you know whatever, But it's true and it stood the
Speaker 1: test of time and it will always stand the test
Speaker 1: of time. And you know, whether you're vegetarian, vegan, or
Speaker 1: you do eat meat, it doesn't matter. If the foundation
Speaker 1: of particularly like you said, lunch and dinner is from
Speaker 1: a vegetable source, you sort of can't go wrong.
Speaker 2: No, but it's greens and grains.
Speaker 1: So here you say that a lot, and I think
Speaker 1: if people are sort of going greens grains.
Speaker 2: And protein, greens grains, and protein.
Speaker 1: If that's your lunch and your dinner, you cannot go
Speaker 1: away exactly.
Speaker 7: You can fill your plate with whatever you want, but
Speaker 7: there is a sort of very general guideline I won't
Speaker 7: say rule because that comes back to restriction, but that
Speaker 7: you know within your plate, you have half of that
Speaker 7: plate filled with lots of veggies in whatever form. That
Speaker 7: is a quarter of your plate filled with your lean protein,
Speaker 7: and that doesn't have to be meat. It can be legumes, chickpeat,
Speaker 7: anything like that that's going to give you the protein.
Speaker 7: And then a quarter of your plate with your sort
Speaker 7: of grains, your sort of slow releasing carbohydrates if you can.
Speaker 7: So it's more things like your brown rice or your
Speaker 7: sweet potatoes or something like that. And if you go
Speaker 7: by that roughly as a guideline for mainly lunch and
Speaker 7: dinner because breakfast is a little bit different, you really
Speaker 7: can't go wrong. And within those vegies years, you know
Speaker 7: you'll often hear and this is the same with kids
Speaker 7: a little bit as well, because kids and veggies can
Speaker 7: be hard work. But you know, go for the rainbow.
Speaker 7: So the more color you can include, and that comes
Speaker 7: down to what it's going to do in your body.
Speaker 6: So your different veggies offer the color that they are.
Speaker 7: Offer different nutrients in forms of vitamins, minerals, antioxidants, that's
Speaker 7: kind of thing. And the more variety you're getting in
Speaker 7: your color, the more that you're putting into your body,
Speaker 7: which yeah, then in turn helps with all different things.
Speaker 7: But your main ones are your heart disease, your Type
Speaker 7: two diabetes, your cardiovascular health, that kind of thing.
Speaker 2: Yeah, love it.
Speaker 1: So if you're listening along and you're thinking, that just
Speaker 1: scares me, you know, And I always get things back
Speaker 1: to a fitness analogy because that's sort of where I
Speaker 1: come from. But if I if I was chatting to someone,
Speaker 1: I was like, all you're going to do is exercise
Speaker 1: for you know, every day, you're just going to move
Speaker 1: your body for thirty minutes a day, and the last
Speaker 1: time they did a work that was five years ago.
Speaker 2: They're going to have a bad reaction to that advice
Speaker 2: because it's.
Speaker 1: Going to feel so far away from where they currently are,
Speaker 1: and it's going to give them anxiety and it's all
Speaker 1: going to feel too hard and they're probably not even
Speaker 1: going to try it. Yeah, And then I hear you
Speaker 1: talk about the veggies, and I know from my experience
Speaker 1: working with people, A lot of people the last veggie
Speaker 1: they ate outside of a potato was in nineteen eighty nine. Yeah,
Speaker 1: and it's you know, and I'm being extreme to make
Speaker 1: my point, but it's often the case. But the good
Speaker 1: news is you don't have to go to every lunch
Speaker 1: and dinner is a rainbow veggie.
Speaker 6: No no, no, no, no.
Speaker 2: No superstar meal tomorrow.
Speaker 7: Yeah, the rainbow thing's great if you love veggies, because
Speaker 7: I love veggies, but if exactly right, if you're just
Speaker 7: starting out, absolutely one is better than none. So and
Speaker 7: with my girls and their dinner and whatever, I'll serve
Speaker 7: up broccoli three times a week because I know they
Speaker 7: love it. I know they'll eat it well. They love
Speaker 7: it this month. It might be very different next month.
Speaker 7: But as long as you're getting something in there, that's
Speaker 7: a big one for me. Because veggies.
Speaker 6: I feel like a lot of people don't like veggies
Speaker 6: because of how they were cooked when we were kids.
Speaker 7: Do you often remember sitting there just chewing on a
Speaker 7: piece of broccoli and it took you four thousand choes
Speaker 7: to get it down your.
Speaker 1: Throat and the way they were positioned, Yeah, they are
Speaker 1: a punishment you sit up and you finish everything on
Speaker 1: your plate to eat vegetables.
Speaker 2: And you just created this negative connotation in from a.
Speaker 6: Very young age that oh, I don't like vegetables at all.
Speaker 7: And that's why as soon as you could choose not
Speaker 7: to have them, you know, becoming an adult and whatever,
Speaker 7: it's like, why would I choose to eat them? They
Speaker 7: just taste gross because of how they were cooked when
Speaker 7: I was a kid and I was forced to eat
Speaker 7: them every single night. So veggies, I will always be
Speaker 7: a big one for this, but they can be incredible
Speaker 7: and it is about just trying different ways in a pan,
Speaker 7: roasting them, baking them in the microwave is a quick one,
Speaker 7: in water, all different ways, use different sauces with them,
Speaker 7: that kind of thing, until you kind of find what
Speaker 7: you like. And it's I feel like I could convince
Speaker 7: anyone that they love veggies. You just got to experiment
Speaker 7: with them a little bit and be open minded. Don't
Speaker 7: go in going oh my god, I hate these kind
Speaker 7: of thing. Just have a play and you'll find something
Speaker 7: that you like.
Speaker 1: So so you just said there's a number of ways
Speaker 1: you can do them, and that all comes very naturally
Speaker 1: to you.
Speaker 2: Yes, what I don't want is for period. Oh yeah,
Speaker 2: you know, I don't really know how to bake things.
Speaker 1: You know, what are some practical tips that someone could
Speaker 1: actually do tomorrow by following your advice to make veggies
Speaker 1: make anything, but predominantly ye make veggies taste better.
Speaker 7: I also think, just because you know we're coming into
Speaker 7: colder weather and you know winters on the horizon, one
Speaker 7: thing I will do not every Sunday, because you know,
Speaker 7: you don't want to dedicate your Sundays all the time
Speaker 7: to meal planning. But I'll literally throw whatever I've got
Speaker 7: left in the fridge, so pumpkin, sweet potato, whatever veggies
Speaker 7: you like, chop them up, throw them on a roasting tray,
Speaker 7: drizzle with some extra virgin olive oil, season them, or
Speaker 7: put some spices or whatever spice you might like.
Speaker 2: But you can just do some examples. What are your favorites?
Speaker 7: My favorite I love sort of like ground cool and
Speaker 7: coriander kind of thing, sort of moroccany flavors, and I'll
Speaker 7: just sprinkle that on there. There's also little ones that
Speaker 7: you can get from the supermarket that are like mixed ones,
Speaker 7: so like a Mexican or a roast vegetable cars exactly yep,
Speaker 7: and then just you know, smush them all together, put
Speaker 7: them in for half an hour or whatever, and then
Speaker 7: I just have them in the fridge. For I work
Speaker 7: from home a lot of days, I will literally throw
Speaker 7: in some salad lees, put them in at a cheese,
Speaker 7: at a nut and that kind of thing, and that's lunch.
Speaker 7: So there is that I think roasting vegetables is, and
Speaker 7: not even though traditional roast you know, with pumpkin and
Speaker 7: potatoes are beautiful, but I mean even roasting things like cauliflower.
Speaker 7: If you haven't tried. This sounds really simple, but if
Speaker 7: you haven't tried roasted cauliflower, just break it all apart,
Speaker 7: put it on a roasting trade, drizzle with extra virgin olive,
Speaker 7: or put it in for like forty minutes until it
Speaker 7: gets all like golden ee and crispy, and season with
Speaker 7: a little bit of salt and just eat that. And
Speaker 7: I know not everyone's going to like it, but I
Speaker 7: could eat a full cauliflower head like that. So just
Speaker 7: even experimenting in different ways. My girls and I love
Speaker 7: Asian flavors. So another thing we'll do is in a
Speaker 7: pant rather than just having always your normal standard flavors
Speaker 7: that you go back to any kind of Asian veggies.
Speaker 7: So your snow peas, your broccoli, your broccolini, your bock
Speaker 7: choi choice, any of them.
Speaker 6: Can cut them all up roughly and throw them in
Speaker 6: a pan.
Speaker 7: If you wanted to put in some garlic and ginger,
Speaker 7: you could, but you can skip that and pop it
Speaker 7: in with some either extra virgin olive oil or sess
Speaker 7: Me oil and get it going for a few minutes,
Speaker 7: and then some soy sauce literally drizzled in the last
Speaker 7: thirty seconds.
Speaker 1: So you can't see this because you're out going for
Speaker 1: a walk or driving along.
Speaker 2: But Sarah's cooking.
Speaker 6: She've got my hand on.
Speaker 1: She's saw having the vegetables and she's shaking her head.
Speaker 1: She's sprinkling the cajuns vioses on the roasting Trategi's putting
Speaker 1: it in the ove.
Speaker 2: I'm trying not to laugh. I'm fussing myself. It's actually
Speaker 2: quite fun, and she's she's just taken me through a
Speaker 2: few people taking demonstration.
Speaker 1: But this is why I wanted to get you on
Speaker 1: the on the show, and why I hope you'll come
Speaker 1: on regularly. As much as we all need nutrition education,
Speaker 1: and I think you'll be able to fulfill that for
Speaker 1: people wonderfully, and helping people cook better is just so
Speaker 1: powerful because we can all do it. We've all got
Speaker 1: this obsession with cooking shows, we've all got this obsession
Speaker 1: with food, but a lot of us still find it
Speaker 1: too overwhelming and don't know where to start. So I
Speaker 1: think these practical little cooking tips with the demonstrations, demonstrations,
Speaker 1: don't don't get you, don't charge any extra for the
Speaker 1: demo is a wonderful thing to be able to provide
Speaker 1: to our wood Life listeners. And so one thing we
Speaker 1: get a lot of questions on is I guess in
Speaker 1: a taking things out of their diet that perhaps once
Speaker 1: in there, you know. And the I think two that
Speaker 1: probably jumped to mind the most frequently are milk, cow's
Speaker 1: milk and gluten.
Speaker 2: You know, got to go gluten free, you got to
Speaker 2: go dairy free or.
Speaker 1: At least drink some kind of milk, substitute different type
Speaker 1: of milk, you know, and milk, oat milk, whatever it
Speaker 1: might be. Let's start with those two because I'm sure
Speaker 1: we'll get more of those questions down the track. But
Speaker 1: what are your thoughts on taking these things out of
Speaker 1: our diet. Are you for it against it? What do
Speaker 1: you think?
Speaker 7: So, especially with both of those, As much as it
Speaker 7: might be a little bit of an annoying answer, but
Speaker 7: I think this comes down to personal choice and how
Speaker 7: you feel. So I still I mean, I love soy milk,
Speaker 7: but I also drink full cream cow's milk. Again, it
Speaker 7: comes down to what you need in a day of
Speaker 7: your calcium needs. As long as you're not having, you know,
Speaker 7: four glasses of milk a day and overdoing it kind
Speaker 7: of thing, Having normal cow's milk is absolutely fine. It's
Speaker 7: got a lot of putine calcium in there that you
Speaker 7: do need throughout the day. So that's probably a personal choice. People,
Speaker 7: you know, if they're going with oat or soil or
Speaker 7: whatever it might be, how they feel after it.
Speaker 2: I guess yes, right, And.
Speaker 7: So it's hard to give a response that oh no, no, no, no,
Speaker 7: you should you shouldn't touch full cream milk because not
Speaker 7: at all. It still has you know, a good amount
Speaker 7: of protein, calcium, whatever else. And that's that's the same
Speaker 7: with gluten. So obviously with gluten intolerance, you have full
Speaker 7: celiacs who you know would have been diagnosed with Celiac
Speaker 7: disease and they can become very sick from eating gluten.
Speaker 6: So that's where that all started.
Speaker 7: And then there's sort of the in between of a
Speaker 7: gluten intolerance or a feeling a bit of discomfort after
Speaker 7: eating gluten, and that's probably why those people steer clear
Speaker 7: of gluten, you know, in pasta, in different things like that.
Speaker 7: In terms of is it good or bad, it's it's
Speaker 7: not at all bad, especially if you're having any moderation.
Speaker 7: It acts as a bit of a binder as you
Speaker 7: eat it, so there's nothing bad about gluten. Again, this
Speaker 7: has been one of those phasings where you know, it's, oh,
Speaker 7: I feel better after eating gluten free and it's gone
Speaker 7: a bit nuts. So people have then, you know, gone
Speaker 7: towards that way. It's amazing for people who actually have
Speaker 7: Celiac disease that it's you know, offering them a past
Speaker 7: a choice or whatever choice of bread choice with it.
Speaker 7: You know that they still get to eat. But no,
Speaker 7: gluten is not bad for cream, milk is not bad.
Speaker 1: Yeah, we've got a couple of questions from our Woodlife listeners.
Speaker 1: Can you just hang around and we're going to we're
Speaker 1: going to shoot those at you, okay, sir, So we
Speaker 1: do this little segment Woodlife listeners ring in with their questions.
Speaker 1: We've put together some of the nutrition questions that have
Speaker 1: come in over the last couple of weeks, knowing that
Speaker 1: you're coming in today, and our first question is from Lisa. Hi.
Speaker 3: Sam, You've spoken a few times about the benefits of
Speaker 3: intermittent fasting, and although I find it really easy to
Speaker 3: only eat within an eight hour window, with my job,
Speaker 3: I'm finding it really challenging to fit all the meals
Speaker 3: in and I regularly end up missing the second meal
Speaker 3: or the lunch meal. My question is is it better
Speaker 3: to stick to intermittent fasting even though I know I
Speaker 3: won't get that second meal in at least a couple
Speaker 3: of times a week, or is it better to stick
Speaker 3: to a more traditional twelve hour window. Looking forward to
Speaker 3: your advice, Thank you.
Speaker 2: That's a really good question, isn't it.
Speaker 1: So what's more important keeping the window or getting the
Speaker 1: three meals in? I'm not going to answer because I've
Speaker 1: got an opinion, but.
Speaker 6: Yeah, so you have to know what you think.
Speaker 7: I am of the opinion that if you've got your
Speaker 7: window of eight hours and you're getting your two meals
Speaker 7: in in that window, and you're not feeling hungry in between,
Speaker 7: then that's fine. I would have actually suggested that whatever.
Speaker 7: I don't know what the two meals are, whether it's
Speaker 7: breakfast and lunch or lunch and dinner, but if you
Speaker 7: could split one of the meals so you're only really
Speaker 7: preparing the one and it's not taking you more time
Speaker 7: to do the second, then you could have sort of
Speaker 7: it up into two smaller meals and still have the
Speaker 7: same amount of food within that eight hour window. But
Speaker 7: if it's working for you and you're not feeling hungry
Speaker 7: in between, then I would go with that, and I
Speaker 7: wouldn't worry about introducing the third meal.
Speaker 1: Yeah, I think we can worry about the numbers so much.
Speaker 1: It's like eight our window. What if that was nine hours?
Speaker 1: We know what, It's not going to make any difference. Yes,
Speaker 1: what would make a difference is if you're depriving yourself
Speaker 1: of enough nutrients and enough calories, and in the two
Speaker 1: meal option that you're choosing, you're only eating six hundred
Speaker 1: calories because they're tidy little meals. That's a concern, yes,
Speaker 1: But like you say, if you're full, then you're probably fine.
Speaker 1: If you're absolutely starving, we'll definitely eat the third meal
Speaker 1: and don't worry about breaking the window exactly.
Speaker 2: And I think that's really good advice.
Speaker 7: And I feel like that comes back to another thing
Speaker 7: I love, is more intuitive eating, where it sort of
Speaker 7: flips diet culture and everything on its head. So it's
Speaker 7: very hard to get into the headspace, but it is
Speaker 7: about listening to your body more and your hunger Q
Speaker 7: and you know, don't just eat at breakfast, lunch, and
Speaker 7: dinner because we're meant to, or don't have a snack
Speaker 7: at eleven am and three pm because that's what's normal.
Speaker 6: It is about kind of trying to strip all that back.
Speaker 7: And get familiar with your own body and eat when
Speaker 7: you actually feel hungry and try and eat, you know,
Speaker 7: the better choices, rather than I should just be doing
Speaker 7: that because I'm told to be doing that.
Speaker 2: Love it.
Speaker 4: Hi Sam Shelley here. So I believe that beans, legumes, lentils, pulses,
Speaker 4: et cetera play a really important part in a healthy,
Speaker 4: well rounded diet. However, as we know, this food group
Speaker 4: can cause us a little wind or discomfort in the tummy.
Speaker 4: So my question is how much should we be consuming
Speaker 4: at a time and how often should we be incorporating
Speaker 4: this food group into our diet?
Speaker 2: Thanks, what a great question. That's so true. We all
Speaker 2: know the bean jokes totally keep thrown around. How much
Speaker 2: is too much?
Speaker 1: And what's the best way to get more of that
Speaker 1: type of food into your into your diet without getting
Speaker 1: too gassy?
Speaker 7: Yes, absolutely so, no one likes to, you know, have
Speaker 7: lentils for lunch and then go out for dinner and.
Speaker 6: Passing wind at the table.
Speaker 7: I was gonna say, but yeah, so it's with this.
Speaker 7: Legumes are part of obviously a healthy diet, but it
Speaker 7: comes within those those veggies and legumes serve so you know,
Speaker 7: they say five a day sort of thing, but legumes
Speaker 7: might only make up one of those parts. So something
Speaker 7: like a half a cup at your meal time is enough.
Speaker 7: So if you're cooking them from scratch, so from a packet,
Speaker 7: and also when you're using canned lentils or chippeas or whatever,
Speaker 7: it's really a good good idea is to rinse them
Speaker 7: really well before you use them. Often in the brine
Speaker 7: in it's very thick, clean, yes, and there'll be a
Speaker 7: bit of sort of indigestible carbohydrate within that liquid that
Speaker 7: can sometimes sort of be hard to digest, and that's
Speaker 7: what causes the gas. So giving them a really really
Speaker 7: good rinse before you use them, both canned and packet,
Speaker 7: and also if you're cooking them, So if you're cooking
Speaker 7: them from a packet, you can cook them a little
Speaker 7: bit longer until they're quite soft and mushy, and that
Speaker 7: will mean it's easier for your body to break them
Speaker 7: down and you'll have less sort of fluculence while doing that.
Speaker 7: The other good thing about rinsing you canned ones is
Speaker 7: there's sometimes some extra sort of sodium and whatever in
Speaker 7: the liquid that also washes that. But you do that,
Speaker 7: and you could always strip it back and just start
Speaker 7: with introducing it again, you know, to a quarter of
Speaker 7: a carp half a carpet at one of your meals,
Speaker 7: and see how you go throughout that.
Speaker 1: And it's often the case that we've gone from that
Speaker 1: almost being non existent in our diet to then hearing
Speaker 1: correctly leg yims they're.
Speaker 2: So underrated, they're so great, and it's all true. Yeah,
Speaker 2: but then you go from zero to one hundred.
Speaker 1: You're like, I've goneating them to having them every meal,
Speaker 1: and of course your body is getting all you know,
Speaker 1: you just you introduce these things in small quantities.
Speaker 2: And build gradually.
Speaker 5: Yeah, hey, Sam, just want to know, are hydrolyte's okay
Speaker 5: to have on a regular basis.
Speaker 7: In terms of hydroltes, So look, they are safe to
Speaker 7: sort of take daily, but I wouldn't recommend doing that
Speaker 7: if you're kind of the whole point of a hydrolde
Speaker 7: is to basically refill your body with some minerals that
Speaker 7: you may have lost through different things like dehydration, vomiting,
Speaker 7: if you're excessively sweating because of the heat or exercise
Speaker 7: or whatever. So if you're losing that much because of
Speaker 7: one of those reasons, absolutely there's a reason to have
Speaker 7: one get you back to ground zero. Absolutely, But if
Speaker 7: you're every day, if you're trying to drinking, you know,
Speaker 7: they say, however, many liters and glasses of water today,
Speaker 7: eight glasses of water a day, It's quite tricky to
Speaker 7: reach that all the time. But if you're aiming to
Speaker 7: try and get there and eating a kind of well
Speaker 7: rounded diet, then no, you don't need to be having
Speaker 7: a hydrolyte every day.
Speaker 1: It's one of those things you know, we get I
Speaker 1: don't know not on them necessarily, but it tastes good
Speaker 1: or icy poles or hid like drinks when we're sick.
Speaker 6: I was about to say, they definitely have a place.
Speaker 7: Especially fixing kids, and they're not you know, you can
Speaker 7: give them to newborns, so they're not you know, if
Speaker 7: you can obviously in different doses.
Speaker 6: But they're not a strong thing.
Speaker 7: But I just think they're not needed if you're drinking
Speaker 7: enough water throughout the day. Another thing you might do is,
Speaker 7: you know, fill your water bottle with I love Miss Chew,
Speaker 7: which is just a Vietnamese place in Melbourne, but their
Speaker 7: water is always has mint leaves and cucumber and it's
Speaker 7: just got a nice little flavor to it. So it's
Speaker 7: like if you just want water, you know, sometimes water
Speaker 7: can seem quite boring. If you add some berries or
Speaker 7: some blueberries, strawberries, whatever you like, some mint leaves, some cucumber,
Speaker 7: it can just jazz up your water a little bit
Speaker 7: to make it a bit more enticing to drink.
Speaker 2: See, that's been amazing. Thank you so so much. Thank
Speaker 2: to everybody that's sending their questions. I'll wait to get.
Speaker 1: Your feedback before I officially invite Sarah back. I think
Speaker 1: it's going to be good, check that first. If you
Speaker 1: never hear from me again. Sarah, it's been wonderful knowing
Speaker 1: you and thanks for.
Speaker 2: Coming on the Goodlife, Thanks for having me and of
Speaker 2: course anyone listening.
Speaker 1: If you do have any questions, there's a link in
Speaker 1: the show notes you can send Sarah and I.
Speaker 2: A little voice message. Would love to hear from you,
Speaker 2: so give it a go.