1 00:00:00,480 --> 00:00:02,800 Speaker 1: Do you have a family history of type two diabetes 2 00:00:03,080 --> 00:00:06,120 Speaker 1: or did you have gestational diabetes in your pregnancy. On 3 00:00:06,200 --> 00:00:10,560 Speaker 1: today's motivational midweek episode of The Nutrition Couch, Susie shares 4 00:00:10,600 --> 00:00:13,560 Speaker 1: a powerful client case study who had a family history 5 00:00:13,600 --> 00:00:16,639 Speaker 1: of diabetes, who really struggled to lose weight and after 6 00:00:16,680 --> 00:00:20,160 Speaker 1: twelve months there was some pretty interesting developments which serve 7 00:00:20,200 --> 00:00:22,280 Speaker 1: as a reminder to all of us to trust our 8 00:00:22,320 --> 00:00:25,720 Speaker 1: gut instinct when it comes to our body and our house. Hi, 9 00:00:25,840 --> 00:00:28,400 Speaker 1: I'm Leanne Ward and I'm Cusi Burrow, And every week 10 00:00:28,440 --> 00:00:31,280 Speaker 1: we bring you The Nutrition Couch, the biweekly podcast that 11 00:00:31,360 --> 00:00:33,480 Speaker 1: keeps you up to date on everything that you need 12 00:00:33,479 --> 00:00:36,400 Speaker 1: to know in the world of health and nutrition. As 13 00:00:36,400 --> 00:00:38,639 Speaker 1: well as this week case study, we also chat through 14 00:00:38,640 --> 00:00:41,000 Speaker 1: a new protein rich snack and a quick and easy 15 00:00:41,040 --> 00:00:43,400 Speaker 1: meal on the run that you can find in the supermarket. 16 00:00:43,440 --> 00:00:47,199 Speaker 1: And our weekly recipe is some delicious olive oil cookies. 17 00:00:47,680 --> 00:00:49,600 Speaker 1: So to get us started today, Susie, I thought we'd 18 00:00:49,600 --> 00:00:49,960 Speaker 1: share a. 19 00:00:50,000 --> 00:00:52,760 Speaker 2: Quick, little what are we going to call it? 20 00:00:52,800 --> 00:00:57,800 Speaker 1: A little friendly, funny update, an anecdote from our periga heard. Now, 21 00:00:58,040 --> 00:01:00,120 Speaker 1: obviously we never name names or anything like this, and 22 00:01:00,120 --> 00:01:02,360 Speaker 1: we just thought it was a reminder to listen to 23 00:01:02,400 --> 00:01:04,840 Speaker 1: your body and tune in and just ask some questions 24 00:01:04,840 --> 00:01:08,119 Speaker 1: where someone had Zentis adm on Instagram saying Hey, I'm 25 00:01:08,120 --> 00:01:11,920 Speaker 1: feeling fatigued, I'm feeling tired. You know, I'm early forties. 26 00:01:12,400 --> 00:01:14,760 Speaker 1: I think they had a family history of like early metopause. 27 00:01:14,840 --> 00:01:16,959 Speaker 1: And they're like, I just I feel run down. I 28 00:01:16,959 --> 00:01:20,319 Speaker 1: don't feel like myself. I'm gaining weight, I'm not sleeping 29 00:01:20,400 --> 00:01:22,440 Speaker 1: while my hormone seemed to be all over the place. 30 00:01:22,480 --> 00:01:24,240 Speaker 1: Do you think the Pery Guide would help? And of 31 00:01:24,240 --> 00:01:26,200 Speaker 1: course we were like, yeah, absolutely. Luck to me in 32 00:01:26,240 --> 00:01:27,840 Speaker 1: my head, I'm like that sounds like, you know, some 33 00:01:27,880 --> 00:01:30,520 Speaker 1: early Perry symptoms. And so she purchased the Guard and 34 00:01:30,520 --> 00:01:32,120 Speaker 1: a couple of days later she said, I read The 35 00:01:32,160 --> 00:01:34,240 Speaker 1: Guy that night, front to back. It was amazing. 36 00:01:34,319 --> 00:01:35,240 Speaker 2: Thank you so much. 37 00:01:35,480 --> 00:01:36,839 Speaker 1: And for those of you who don't know the Perry 38 00:01:36,880 --> 00:01:39,000 Speaker 1: Guy that Susie has written, it's amazing. It's up on 39 00:01:39,040 --> 00:01:42,080 Speaker 1: the nutrition Couch at the moment. It's available for purchase worldwide. 40 00:01:42,360 --> 00:01:43,880 Speaker 1: And then she wrote back and she said the Guide 41 00:01:44,000 --> 00:01:47,640 Speaker 1: was amazing, but FYI I had a funny feeling and 42 00:01:47,720 --> 00:01:50,320 Speaker 1: I took a pregnancy test yesterday morning, and turns out 43 00:01:50,320 --> 00:01:53,080 Speaker 1: I'm actually pregnant. So I wasn't entering Perry. I was 44 00:01:53,080 --> 00:01:57,120 Speaker 1: actually pregnant, and I was like, oh right, dude. So 45 00:01:57,200 --> 00:01:59,640 Speaker 1: it serves as a reminder don't ask for clinical advice, 46 00:01:59,680 --> 00:02:01,920 Speaker 1: and you did. We never ever give out clinical advice 47 00:02:01,960 --> 00:02:04,520 Speaker 1: in our dms. We can't do that. But if something 48 00:02:04,600 --> 00:02:07,040 Speaker 1: doesn't feel right, you know, ask some questions, you know, 49 00:02:07,080 --> 00:02:09,360 Speaker 1: go see your GP for an appointment. I thought it 50 00:02:09,360 --> 00:02:11,400 Speaker 1: was quite funny. I was like, congratulations, you know, the 51 00:02:11,440 --> 00:02:14,080 Speaker 1: GUD will help you later on, but perhaps not right now. 52 00:02:14,280 --> 00:02:16,680 Speaker 3: That is so I laughed and laughed and laughed when 53 00:02:16,720 --> 00:02:20,919 Speaker 3: that came through. Congratulations to our listener who's pregnant. Congratulations 54 00:02:20,960 --> 00:02:23,720 Speaker 3: those cheeky hormones. You can be a little bit older 55 00:02:23,760 --> 00:02:27,320 Speaker 3: and they're still working. So certainly go with your gut feeling. 56 00:02:27,360 --> 00:02:29,440 Speaker 3: And if you've got any other funny tales. We took 57 00:02:29,440 --> 00:02:31,519 Speaker 3: great delight in hearing that story, So thank you to 58 00:02:31,520 --> 00:02:34,000 Speaker 3: everyone who's bought the Perry Plan. It's proving really popular 59 00:02:34,000 --> 00:02:34,600 Speaker 3: as we thought. 60 00:02:34,400 --> 00:02:34,840 Speaker 2: It would be. 61 00:02:35,400 --> 00:02:39,400 Speaker 3: And today's case study or motivational sort of story of 62 00:02:39,440 --> 00:02:41,919 Speaker 3: one of our clients was actually a kind of mine 63 00:02:42,080 --> 00:02:44,639 Speaker 3: who I saw a year ago, and it's not unrelatedly 64 00:02:44,680 --> 00:02:47,280 Speaker 3: and in terms of this time in our lives now, 65 00:02:47,360 --> 00:02:49,840 Speaker 3: she was forty four, and she's very happy for me 66 00:02:49,840 --> 00:02:52,840 Speaker 3: to share this. Obviously, I'll keep it not so easily 67 00:02:52,880 --> 00:02:55,359 Speaker 3: identifiable in terms of who it is. But I did 68 00:02:55,400 --> 00:02:58,120 Speaker 3: ask her permission, and she came to me last year 69 00:02:58,120 --> 00:03:00,320 Speaker 3: and she was sort of about ten kilos over. She 70 00:03:00,400 --> 00:03:03,040 Speaker 3: was sort of sitting in the high eighties, quite tall, 71 00:03:03,040 --> 00:03:05,079 Speaker 3: one hundred and seventy five centimeters, her waist was sitting 72 00:03:05,080 --> 00:03:07,600 Speaker 3: at about ninety five, and she was very fit, you know, 73 00:03:07,720 --> 00:03:10,200 Speaker 3: trained every day, and she said that she just was 74 00:03:10,200 --> 00:03:13,320 Speaker 3: really struggling to lose that sort of ten kilos that she'd. 75 00:03:13,120 --> 00:03:14,240 Speaker 2: Had since pregnancy. 76 00:03:14,720 --> 00:03:17,160 Speaker 3: And she trained every day, you know, f forty five 77 00:03:17,240 --> 00:03:20,960 Speaker 3: type training, walking, getting her steps up. And she had 78 00:03:21,000 --> 00:03:24,119 Speaker 3: had a long history of dieting in terms of very 79 00:03:24,200 --> 00:03:27,960 Speaker 3: very low calories twelve hundred calorie diets optifast, and so 80 00:03:28,000 --> 00:03:31,400 Speaker 3: when she came through, I said to her, well, you know, 81 00:03:32,000 --> 00:03:35,280 Speaker 3: it should be reasonably easy. It's ten kilos, you're already active, 82 00:03:35,320 --> 00:03:37,920 Speaker 3: given that one of the greatest barriers and women have 83 00:03:38,120 --> 00:03:39,640 Speaker 3: is if they're not active with their work. 84 00:03:40,320 --> 00:03:41,560 Speaker 2: But she had also let me. 85 00:03:41,520 --> 00:03:44,200 Speaker 3: Know, she had a family history or she had gestational 86 00:03:44,200 --> 00:03:46,960 Speaker 3: diabetes in pregnancy, So straight away I flagged that because 87 00:03:47,320 --> 00:03:49,440 Speaker 3: we know from the evidence that for people who have 88 00:03:49,480 --> 00:03:51,800 Speaker 3: had a history of gestational diabetes, the chance they will 89 00:03:51,840 --> 00:03:55,120 Speaker 3: get diabetes within ten years post pregnancy is extremely high. 90 00:03:55,560 --> 00:03:56,440 Speaker 2: So I just flagged it. 91 00:03:56,440 --> 00:04:00,120 Speaker 3: So even though she wasn't significantly overweight or obese, her 92 00:04:00,120 --> 00:04:02,040 Speaker 3: waist was a little bit high, I just had written 93 00:04:02,040 --> 00:04:04,640 Speaker 3: it down in my notes. Anyway, over the next three 94 00:04:04,640 --> 00:04:07,040 Speaker 3: months we struggled. I got about four or five kilos 95 00:04:07,080 --> 00:04:10,440 Speaker 3: off her via some reverse dieting, you know, slowly grading 96 00:04:10,520 --> 00:04:13,760 Speaker 3: up her calories, cutting back on the high intensity training 97 00:04:13,760 --> 00:04:17,240 Speaker 3: that was stimulating, you know, making the disparity between intake 98 00:04:17,360 --> 00:04:20,039 Speaker 3: and output too great. And she did lose some weight, 99 00:04:20,080 --> 00:04:21,719 Speaker 3: and she was pretty happy. She was a lovely client. 100 00:04:22,200 --> 00:04:24,200 Speaker 3: But it was a rocky road. We had to work 101 00:04:24,320 --> 00:04:27,080 Speaker 3: really hard to get those handful of kilos and it 102 00:04:27,120 --> 00:04:28,800 Speaker 3: was certainly not where she wanted to get to you, 103 00:04:28,880 --> 00:04:31,120 Speaker 3: It wasn't ten, it was closer to five. And she 104 00:04:31,240 --> 00:04:33,520 Speaker 3: was happy and what have you? And I had said 105 00:04:33,560 --> 00:04:35,680 Speaker 3: to her, she said, do you think I should get 106 00:04:35,680 --> 00:04:38,520 Speaker 3: my insulin checked? And I'd said, well, maybe you know 107 00:04:38,560 --> 00:04:41,960 Speaker 3: you are losing. Sometimes people with high insulin they often 108 00:04:41,960 --> 00:04:44,560 Speaker 3: don't lose at all, so we sort of had discussed it. Anyway, 109 00:04:44,880 --> 00:04:47,080 Speaker 3: I got this amazing message from her, which is one 110 00:04:47,160 --> 00:04:48,640 Speaker 3: of the reasons we love working with clients. 111 00:04:48,680 --> 00:04:50,680 Speaker 2: It's such so fulfilling, you know. And I was having 112 00:04:50,680 --> 00:04:51,280 Speaker 2: a terrible day. 113 00:04:51,360 --> 00:04:52,960 Speaker 3: So I got this gorgeous message just a couple of 114 00:04:52,960 --> 00:04:55,400 Speaker 3: weeks ago, and it said, Hi, Susie, I haven't spoken 115 00:04:55,400 --> 00:04:57,120 Speaker 3: to you for ages, but I just wanted to say 116 00:04:57,160 --> 00:05:00,720 Speaker 3: a big thank you because I finally convinced my doctor 117 00:05:00,880 --> 00:05:04,960 Speaker 3: to do a glucose tolerance test, which was the diagnosed 118 00:05:05,120 --> 00:05:08,640 Speaker 3: test to identify insulin resistance, because she had had a 119 00:05:08,720 --> 00:05:11,240 Speaker 3: normal HbA one c and a fast and glucose of 120 00:05:11,279 --> 00:05:13,679 Speaker 3: six which was a little bit high but not clinically high, 121 00:05:14,160 --> 00:05:16,160 Speaker 3: and so hence at the time I had seen her, 122 00:05:16,200 --> 00:05:18,039 Speaker 3: the doctor had been very reluctant to do it and 123 00:05:18,080 --> 00:05:20,520 Speaker 3: hadn't done it. Anyway, it turns out she is insulin 124 00:05:20,560 --> 00:05:22,880 Speaker 3: resistance and well on her way to diabetes. So finally 125 00:05:22,920 --> 00:05:25,200 Speaker 3: they're medicating it, and she's on met forman now and 126 00:05:25,200 --> 00:05:28,200 Speaker 3: hopefully she'll reverse that and will stop herself getting diabetes. 127 00:05:28,760 --> 00:05:30,479 Speaker 3: So I wanted to use it as a case study 128 00:05:30,480 --> 00:05:32,520 Speaker 3: in the sense for anyone listening who has a strong 129 00:05:32,560 --> 00:05:35,919 Speaker 3: family history of type two diabetes or gestational and you 130 00:05:35,960 --> 00:05:38,080 Speaker 3: do have a waste over ninety, even if you're fit 131 00:05:38,320 --> 00:05:41,360 Speaker 3: and quite lean, you've got to push those doctors to 132 00:05:41,360 --> 00:05:44,599 Speaker 3: get the glucose tolerance test, because I had said it 133 00:05:44,640 --> 00:05:47,560 Speaker 3: a year ago. She was suspicious when weight loss was slow, 134 00:05:47,600 --> 00:05:49,800 Speaker 3: and she had to argue for a year to get 135 00:05:49,839 --> 00:05:52,480 Speaker 3: it done, and finally she's identified that yes she's got 136 00:05:52,560 --> 00:05:55,840 Speaker 3: early diabetes, and eventually it will become full blown type two, 137 00:05:56,000 --> 00:05:58,520 Speaker 3: but now she won't get it. She will actively manage 138 00:05:58,560 --> 00:06:01,080 Speaker 3: that and prevent diabetes. So I wanted to share it 139 00:06:01,080 --> 00:06:03,320 Speaker 3: because any of our listeners who have got that history 140 00:06:03,640 --> 00:06:06,880 Speaker 3: had gestational you've got to be onto those levels. Even 141 00:06:06,920 --> 00:06:11,039 Speaker 3: if you're not overweight, you can have insulin resistance and 142 00:06:11,080 --> 00:06:13,279 Speaker 3: a pop round that stomach, and you don't want to 143 00:06:13,279 --> 00:06:16,640 Speaker 3: get diabetes. So if I had had gestational diabetes or 144 00:06:16,640 --> 00:06:19,920 Speaker 3: I would be encouraging any client who had gestational diabetes 145 00:06:20,200 --> 00:06:23,599 Speaker 3: to be getting a glucose tolerance test reasonably regularly and 146 00:06:23,720 --> 00:06:26,359 Speaker 3: really pay close attention to your HbA one C and 147 00:06:26,400 --> 00:06:30,800 Speaker 3: fasting glucose for any increases, even if they're not clinically high, 148 00:06:31,080 --> 00:06:33,680 Speaker 3: because the more you're onto it, the greater the chance 149 00:06:33,720 --> 00:06:36,279 Speaker 3: you prevent diabetes. And that is one of the smartest things. 150 00:06:36,320 --> 00:06:36,440 Speaker 1: You know. 151 00:06:36,480 --> 00:06:37,800 Speaker 2: She's only forty five, my client. 152 00:06:38,160 --> 00:06:39,960 Speaker 3: Imagine if she left it ten more years and she 153 00:06:40,040 --> 00:06:41,839 Speaker 3: was going to have diabetes for twenty or thirty. 154 00:06:42,240 --> 00:06:43,560 Speaker 2: So be onto it. 155 00:06:43,640 --> 00:06:47,279 Speaker 3: Listen, tell your friends if they had gestational family history, 156 00:06:47,680 --> 00:06:50,040 Speaker 3: be onto it because just because a GP says it's 157 00:06:50,080 --> 00:06:52,640 Speaker 3: not high enough doesn't mean that it's not high and 158 00:06:52,680 --> 00:06:54,240 Speaker 3: you shouldn't take active steps. 159 00:06:55,080 --> 00:06:57,320 Speaker 1: Really good point. And I think the sort of the 160 00:06:57,320 --> 00:07:00,359 Speaker 1: recommendation if you've had gestational diabetes is the screening tests 161 00:07:00,360 --> 00:07:02,599 Speaker 1: once a year. Isn't it even post pregnancy, even if 162 00:07:02,600 --> 00:07:04,440 Speaker 1: you know ten years later you should still be getting 163 00:07:04,440 --> 00:07:06,080 Speaker 1: your BLOODCHIC level screened once a year? 164 00:07:06,120 --> 00:07:06,640 Speaker 2: Is that right? 165 00:07:06,720 --> 00:07:06,920 Speaker 1: Well? 166 00:07:06,960 --> 00:07:09,159 Speaker 3: I think it depends. I think once a year. I 167 00:07:09,160 --> 00:07:11,960 Speaker 3: think certainly a fasting blood once a year is advisable. 168 00:07:12,280 --> 00:07:14,640 Speaker 3: I don't know the exact recommendations. I think that if 169 00:07:14,680 --> 00:07:17,360 Speaker 3: any of those levels are elevated, because my client's fasting 170 00:07:17,400 --> 00:07:20,480 Speaker 3: glucos was elevated at six, so that would be justification 171 00:07:20,640 --> 00:07:23,640 Speaker 3: in my mind to further check it, so look for 172 00:07:23,720 --> 00:07:25,000 Speaker 3: any basic changes. 173 00:07:25,080 --> 00:07:27,640 Speaker 1: That's the key, because I I have had two clients 174 00:07:27,680 --> 00:07:30,120 Speaker 1: and they actually go to their GP once a year. 175 00:07:30,360 --> 00:07:33,160 Speaker 1: They had bubbs, one about three years ago, one about 176 00:07:33,160 --> 00:07:35,920 Speaker 1: five years ago, and they have to go and get 177 00:07:36,000 --> 00:07:37,640 Speaker 1: checked with their GP once a year. And that's sort 178 00:07:37,640 --> 00:07:40,280 Speaker 1: of what they said. Because they've had that gestational diabetes, 179 00:07:40,360 --> 00:07:42,240 Speaker 1: they're at higher risk and the GP wants to screen 180 00:07:42,280 --> 00:07:43,920 Speaker 1: them once a year. So I thought that was great, 181 00:07:44,000 --> 00:07:46,160 Speaker 1: but perhaps they just have a really great TP. Perhaps 182 00:07:46,160 --> 00:07:48,480 Speaker 1: that's not the guidelines. So if it's not, and if 183 00:07:48,480 --> 00:07:50,520 Speaker 1: your GPS not onto it, I would definitely encourage our 184 00:07:50,560 --> 00:07:53,360 Speaker 1: listeners who have had gestational diabetes. It doesn't mean you 185 00:07:53,400 --> 00:07:56,120 Speaker 1: will develop diabetes later on, but I think if Susie said, 186 00:07:56,120 --> 00:07:58,400 Speaker 1: you really need to be across it and advocate for 187 00:07:58,480 --> 00:08:01,160 Speaker 1: your own health and don't just leave it to somebody else, 188 00:08:01,200 --> 00:08:03,040 Speaker 1: you might not have a great GP. You might slip 189 00:08:03,040 --> 00:08:05,560 Speaker 1: through the cracks in the screening systems if there are some. 190 00:08:05,840 --> 00:08:07,720 Speaker 1: I really think we need to be aware of our 191 00:08:07,800 --> 00:08:10,640 Speaker 1: risk factor's long term and if something doesn't feel right, 192 00:08:10,960 --> 00:08:14,000 Speaker 1: absolutely keep pushing and if your GP doesn't want to 193 00:08:14,000 --> 00:08:16,080 Speaker 1: borrow it, get a new one like, I think we're 194 00:08:16,160 --> 00:08:18,560 Speaker 1: only our own best advocates some week. Really at the 195 00:08:18,640 --> 00:08:19,360 Speaker 1: end of the day. 196 00:08:19,280 --> 00:08:21,720 Speaker 3: One hundred percent, and that is why you seek advice 197 00:08:21,760 --> 00:08:24,040 Speaker 3: from a dietician and certainly work with a GP. But 198 00:08:24,120 --> 00:08:26,880 Speaker 3: basically with blug glucose issues, you don't want to leave 199 00:08:26,880 --> 00:08:27,600 Speaker 3: it go too long. 200 00:08:27,640 --> 00:08:28,880 Speaker 2: You want to be constantly onto it. 201 00:08:28,920 --> 00:08:30,880 Speaker 3: So we at a minimum fasting bloods once a year 202 00:08:31,040 --> 00:08:34,320 Speaker 3: and be very pushy if you notice changes. 203 00:08:34,559 --> 00:08:35,480 Speaker 2: All right, lely and well. 204 00:08:35,679 --> 00:08:37,880 Speaker 3: Moving on to a product segment which is proving very 205 00:08:37,880 --> 00:08:40,080 Speaker 3: popular as well. And this was a product you brought 206 00:08:40,160 --> 00:08:42,600 Speaker 3: up at the Sunny Farm protein bytes, which are a 207 00:08:42,640 --> 00:08:45,000 Speaker 3: frozen egg product, and I was like, oh no, I 208 00:08:45,040 --> 00:08:46,600 Speaker 3: don't want to do that. And then I just did 209 00:08:46,600 --> 00:08:48,160 Speaker 3: a trolley last week and I had a look at 210 00:08:48,160 --> 00:08:50,240 Speaker 3: them and I was like, actually, these are quite interesting products. 211 00:08:50,240 --> 00:08:52,480 Speaker 3: So I thought, yeah, let's do these. Particularly at the 212 00:08:52,520 --> 00:08:55,600 Speaker 3: moment we're looking for cost effective options in supermarkets to 213 00:08:55,840 --> 00:08:57,960 Speaker 3: grab and go, and it's not easy to get protein 214 00:08:58,000 --> 00:09:00,120 Speaker 3: options on the go. So Sunny Queen is an an 215 00:09:00,160 --> 00:09:03,240 Speaker 3: egg company. They produce eggs and also a range now 216 00:09:03,440 --> 00:09:06,200 Speaker 3: of egg based products, including I think egg whites, and 217 00:09:06,200 --> 00:09:08,160 Speaker 3: this is one of their frozen products. This is the 218 00:09:08,160 --> 00:09:10,600 Speaker 3: one I've chosen is the Sunny Queen Protein bites, parmesan 219 00:09:10,600 --> 00:09:13,680 Speaker 3: and caramelized onion frozen a two hundred grams seven dollars 220 00:09:13,760 --> 00:09:15,760 Speaker 3: fifty eight woollies. I'm not sure if they're in coles 221 00:09:15,800 --> 00:09:18,280 Speaker 3: to actually, but certainly I saw them in Willies. If 222 00:09:18,280 --> 00:09:20,640 Speaker 3: we look at the ingredients, it's seventy one percent eggs, 223 00:09:20,760 --> 00:09:23,560 Speaker 3: seven percent palmesan cheese, so almost eighty percent of sort 224 00:09:23,600 --> 00:09:27,440 Speaker 3: of a whole foods. Then there is some additives to 225 00:09:27,520 --> 00:09:31,360 Speaker 3: formulate it as a fratata, so there is some salt, cultures, enzymes, 226 00:09:31,360 --> 00:09:35,400 Speaker 3: anti caking preservative, caramelized onion relies just four point five 227 00:09:35,400 --> 00:09:39,040 Speaker 3: percent onion caramel, and then some food asses, thickeners, skim 228 00:09:39,080 --> 00:09:39,559 Speaker 3: milk powder. 229 00:09:39,640 --> 00:09:41,679 Speaker 2: So the ingredient list is not as clean as we 230 00:09:41,720 --> 00:09:42,200 Speaker 2: would like. 231 00:09:42,720 --> 00:09:45,360 Speaker 3: But given the bulk of the product over eighty percent 232 00:09:45,360 --> 00:09:47,640 Speaker 3: of it is basically egg, onion and cheese, I'm not 233 00:09:47,720 --> 00:09:51,120 Speaker 3: overly concerned those amounts would be quite small per serve. 234 00:09:51,160 --> 00:09:53,800 Speaker 3: Now they're saying per packet it's only two serves, which 235 00:09:53,840 --> 00:09:56,719 Speaker 3: I would estimates quite a number of those little fratatas 236 00:09:57,040 --> 00:09:59,079 Speaker 3: that comes in at just over two hundred calories or 237 00:09:59,120 --> 00:10:02,880 Speaker 3: eight hundred and eighty kis, thirteen grams of protein, thirteen 238 00:10:02,920 --> 00:10:06,000 Speaker 3: grams of fat, and four point six saturated. So because 239 00:10:06,000 --> 00:10:08,040 Speaker 3: of the egg and cheese base, it is recently high 240 00:10:08,080 --> 00:10:11,360 Speaker 3: saturated fat. Again, I wouldn't be overly concerned. That is 241 00:10:11,400 --> 00:10:13,800 Speaker 3: why the recommendations for eggs is not more than once 242 00:10:13,840 --> 00:10:16,040 Speaker 3: a day or once a day if you've got high cholesterol, 243 00:10:16,480 --> 00:10:18,800 Speaker 3: not low, but not sort of high because of process. 244 00:10:18,840 --> 00:10:21,760 Speaker 3: That eight point eight grams of carb, five grams of sugars, 245 00:10:21,760 --> 00:10:23,880 Speaker 3: so that's coming a little bit from the caramelized onion. 246 00:10:24,559 --> 00:10:26,240 Speaker 3: That's the main source. There's a little bit of skim 247 00:10:26,280 --> 00:10:28,680 Speaker 3: milk powder in there. It's not added sugar per se, 248 00:10:29,120 --> 00:10:31,800 Speaker 3: no dietary fiber, very little, and three hundred and forty 249 00:10:31,800 --> 00:10:34,000 Speaker 3: five milligrams of sodium, which is actually quite low for 250 00:10:34,160 --> 00:10:37,960 Speaker 3: a packaged food. So for me and these sit middle ground. 251 00:10:38,440 --> 00:10:41,400 Speaker 3: These are not a perfect food. You're also much better 252 00:10:41,440 --> 00:10:43,520 Speaker 3: to make a fro tarte at home, but for something 253 00:10:43,600 --> 00:10:45,400 Speaker 3: quick and easy on the run, to have it home 254 00:10:45,440 --> 00:10:48,440 Speaker 3: for quick breakfast or something hot lunch with salad. 255 00:10:48,480 --> 00:10:49,720 Speaker 2: I'm not against them. 256 00:10:49,800 --> 00:10:51,720 Speaker 3: I think that these foods can be very smart at 257 00:10:51,720 --> 00:10:54,800 Speaker 3: this time when budgets are tight, people are busy, and 258 00:10:54,840 --> 00:10:57,160 Speaker 3: I would certainly much prefer this tour are bacon and 259 00:10:57,240 --> 00:10:59,880 Speaker 3: egg roll purchased on the run, So I haven't tried them. 260 00:11:00,360 --> 00:11:02,640 Speaker 3: I think on the whole it's a good brand, and yeah, 261 00:11:02,720 --> 00:11:04,319 Speaker 3: I think they're sort of will see more of these 262 00:11:04,360 --> 00:11:06,520 Speaker 3: novel kind of products out there, and you know, i'd 263 00:11:06,520 --> 00:11:07,840 Speaker 3: give it a seven out of ten. 264 00:11:08,080 --> 00:11:08,959 Speaker 2: Yeah, I quite like them. 265 00:11:09,120 --> 00:11:11,719 Speaker 1: And just going back to the egg recommendations, there are 266 00:11:12,040 --> 00:11:13,839 Speaker 1: I think was it like last year or something that 267 00:11:13,920 --> 00:11:16,800 Speaker 1: actually really revives the guidelines. So there's actually no limit 268 00:11:16,880 --> 00:11:19,360 Speaker 1: on eggs if you're a healthy individual. It's only if 269 00:11:19,440 --> 00:11:21,720 Speaker 1: you've got high cholesterol. I think it's one a day. 270 00:11:21,760 --> 00:11:23,160 Speaker 1: Is it's about seven eggs a week? 271 00:11:23,320 --> 00:11:25,120 Speaker 3: It's seven, Yeah, one a day, seven a week, or 272 00:11:25,120 --> 00:11:27,360 Speaker 3: two if you don't have high blood colesterol levels. 273 00:11:27,480 --> 00:11:27,960 Speaker 1: Okay, cool. 274 00:11:28,000 --> 00:11:28,200 Speaker 2: Yeah. 275 00:11:28,200 --> 00:11:30,319 Speaker 1: So I think eggs are really really easy, nutritious, and 276 00:11:30,400 --> 00:11:33,240 Speaker 1: I personally think budget friendly option, particularly when the costs 277 00:11:33,240 --> 00:11:35,240 Speaker 1: of things like meat and other types of protein are 278 00:11:35,240 --> 00:11:37,920 Speaker 1: really high. So I really like these. I've tried them before. 279 00:11:38,040 --> 00:11:40,200 Speaker 1: They're really easy, Susie. You whack them in the air fray, 280 00:11:40,280 --> 00:11:42,520 Speaker 1: you can put them into the oven. I think they're great, 281 00:11:42,559 --> 00:11:44,760 Speaker 1: and for kids, I think they're a real winner as well. 282 00:11:44,760 --> 00:11:46,760 Speaker 1: Like me has being quite fussy with her proteins and 283 00:11:46,760 --> 00:11:48,319 Speaker 1: her meats and that sort of thing she won't touch 284 00:11:48,320 --> 00:11:51,000 Speaker 1: as scrambled egg, but she had a little nibble of 285 00:11:51,040 --> 00:11:53,080 Speaker 1: these and she quite liked them. You can even microwhithm 286 00:11:53,080 --> 00:11:54,920 Speaker 1: if you really want to. But I think into the 287 00:11:54,920 --> 00:11:56,600 Speaker 1: air forra I are into the oven makes them really 288 00:11:56,679 --> 00:11:58,960 Speaker 1: nice and crispy, and even as an adult, like I 289 00:11:58,960 --> 00:12:00,800 Speaker 1: think a couple of these are the toast or something 290 00:12:00,840 --> 00:12:02,480 Speaker 1: in the morning can go a long way, and as 291 00:12:02,480 --> 00:12:05,120 Speaker 1: you said, it's far better than a muffin and a coffee, 292 00:12:05,200 --> 00:12:07,440 Speaker 1: or it's far better than a ham and cheese croissant 293 00:12:07,480 --> 00:12:09,560 Speaker 1: and a coffee on the go. At least you're getting 294 00:12:09,559 --> 00:12:12,000 Speaker 1: in some good quality protein. And if you can add 295 00:12:12,000 --> 00:12:13,600 Speaker 1: a little bit of edgies in there as well, like 296 00:12:13,640 --> 00:12:15,560 Speaker 1: a little bit of I don't know, add some spinach 297 00:12:15,679 --> 00:12:17,640 Speaker 1: or just some toast or some sliced tomato. With these 298 00:12:17,679 --> 00:12:19,880 Speaker 1: and a slice of toast, give me a really nutritious 299 00:12:19,880 --> 00:12:22,640 Speaker 1: breakfast option. And half a serving, like half a packet, 300 00:12:22,640 --> 00:12:24,440 Speaker 1: there's quite a lot in there, Like I'd say they'd 301 00:12:24,480 --> 00:12:28,040 Speaker 1: be maybe seven or eight per serving. The packet is 302 00:12:28,040 --> 00:12:29,920 Speaker 1: actually quite big, so if you're using them as a 303 00:12:29,920 --> 00:12:31,960 Speaker 1: bit of a toddler snack or a kid snack in 304 00:12:32,000 --> 00:12:34,559 Speaker 1: between meals, even I think just one or two these 305 00:12:34,600 --> 00:12:36,520 Speaker 1: bites go a long way. So they're not what I 306 00:12:36,559 --> 00:12:39,000 Speaker 1: would probably say budget friendly, like seven dollars fifty for 307 00:12:39,000 --> 00:12:40,959 Speaker 1: a bag, but there's quite a few in that bag. 308 00:12:41,000 --> 00:12:42,880 Speaker 1: If you're using them for a main meal, sure they're 309 00:12:42,880 --> 00:12:44,760 Speaker 1: not going to go very far. But I really see 310 00:12:44,760 --> 00:12:46,880 Speaker 1: them more as like a great snack based option, Like 311 00:12:46,920 --> 00:12:49,520 Speaker 1: I think, protein wise, they're really good snacks, and they're 312 00:12:49,600 --> 00:12:51,480 Speaker 1: much better for toddlers than a lot of times we 313 00:12:51,600 --> 00:12:54,120 Speaker 1: just use those crackers, which you know, toddlers love and 314 00:12:54,160 --> 00:12:57,120 Speaker 1: meal loves them, but there's no real nutritional density to them, 315 00:12:57,120 --> 00:12:59,240 Speaker 1: and they can just me could smash two bags of 316 00:12:59,280 --> 00:13:01,880 Speaker 1: those little like puff crackers and it barely makes a 317 00:13:01,960 --> 00:13:03,920 Speaker 1: dent in terms of our hunger. So getting in a 318 00:13:03,960 --> 00:13:06,600 Speaker 1: little bit extra protein and fat, particularly if for growing kids, 319 00:13:06,720 --> 00:13:08,920 Speaker 1: is a really great option. So I really like them 320 00:13:08,960 --> 00:13:11,800 Speaker 1: for younger kids and toddlers, but absolutely for adults. They 321 00:13:11,800 --> 00:13:14,040 Speaker 1: can definitely work as a good breakfast option on the 322 00:13:14,040 --> 00:13:16,200 Speaker 1: go as well, so I'm a big fan. I'm lucky 323 00:13:16,200 --> 00:13:18,679 Speaker 1: you Like, they're not the world's most nutritious option, but 324 00:13:18,679 --> 00:13:20,719 Speaker 1: they're far better than a lot of other ones out there, 325 00:13:20,800 --> 00:13:23,760 Speaker 1: So thumbs up from me probably sitting around there like you. 326 00:13:23,880 --> 00:13:25,680 Speaker 1: Seven maybe seven and a half out of ten, little 327 00:13:25,679 --> 00:13:26,680 Speaker 1: bit more generous. 328 00:13:26,559 --> 00:13:27,679 Speaker 2: And I agree hundred percent. 329 00:13:27,679 --> 00:13:31,280 Speaker 3: The number of rice basednack for kids shocking and very 330 00:13:31,320 --> 00:13:32,480 Speaker 3: little nutrition leay to offer. 331 00:13:32,559 --> 00:13:33,959 Speaker 2: So that's a good point. 332 00:13:34,200 --> 00:13:36,199 Speaker 3: All right, Well, you're supposed to take us through, but 333 00:13:36,200 --> 00:13:38,200 Speaker 3: I'll take us through our last recipe because it's one 334 00:13:38,200 --> 00:13:41,880 Speaker 3: of mine. So we've done sort of some healthy winter 335 00:13:41,920 --> 00:13:44,199 Speaker 3: type recipes, but I'll do a little cookie because I 336 00:13:44,200 --> 00:13:46,560 Speaker 3: know everyone loves it. Now before all my clients message 337 00:13:46,600 --> 00:13:50,239 Speaker 3: me and say can I have them? No, they're a cookie. 338 00:13:50,520 --> 00:13:52,920 Speaker 3: It's a cookie which is sort of for a special 339 00:13:52,920 --> 00:13:56,480 Speaker 3: occasion or for lunchboxes, so don't DM me. But I 340 00:13:56,559 --> 00:13:58,800 Speaker 3: like them because they're a cookie that's based on a 341 00:13:58,800 --> 00:14:01,280 Speaker 3: better type of fat, because that's be honestly, and baking 342 00:14:01,360 --> 00:14:03,640 Speaker 3: is generally better with butter. But this is one of 343 00:14:03,640 --> 00:14:05,840 Speaker 3: the few recipes I've been able to make that's got 344 00:14:05,880 --> 00:14:09,559 Speaker 3: a extra version olive oil based using cobbon mistates and 345 00:14:09,600 --> 00:14:11,559 Speaker 3: basically it's a mix of the light flavor in the 346 00:14:11,640 --> 00:14:13,840 Speaker 3: light green with some sugar free maple syrup which you 347 00:14:13,880 --> 00:14:17,240 Speaker 3: can find vanilla, almond flour, rolled oats, cinnamon, and I've 348 00:14:17,280 --> 00:14:19,840 Speaker 3: used almond, but you could use regular self raising wholemeal, 349 00:14:19,880 --> 00:14:21,840 Speaker 3: which is what I usually use. But these are I 350 00:14:21,880 --> 00:14:25,120 Speaker 3: think they're a gluten free variety. Oh no, they're oxagooats. 351 00:14:25,160 --> 00:14:26,840 Speaker 3: But you could make them gluten free if you swap 352 00:14:26,880 --> 00:14:30,440 Speaker 3: to a gluten free cereal cinnamon, baking powder, three dates, 353 00:14:30,600 --> 00:14:33,960 Speaker 3: and two tablespoons of flaked almonds. And they've got very 354 00:14:33,960 --> 00:14:36,080 Speaker 3: little added fat in general. You know, we're really dealing 355 00:14:36,080 --> 00:14:39,080 Speaker 3: with just a tiny bit of extra vergin olive oil, 356 00:14:39,600 --> 00:14:42,960 Speaker 3: and you know, nutritionally and tasty, very delicious. So there, 357 00:14:43,000 --> 00:14:44,800 Speaker 3: we'll put those up or they're on my Instagram and 358 00:14:44,800 --> 00:14:47,240 Speaker 3: we'll pop them up on the nutrition couches Instagram. But 359 00:14:47,320 --> 00:14:49,360 Speaker 3: if you are making something for an afternoon tea, or 360 00:14:49,360 --> 00:14:51,560 Speaker 3: you want to make a healthier snap for kids, that 361 00:14:51,720 --> 00:14:54,880 Speaker 3: is certainly a healthier version of a cookie, a baked 362 00:14:54,880 --> 00:14:57,480 Speaker 3: good which is generally very high and saturated fat and 363 00:14:57,680 --> 00:14:58,920 Speaker 3: often has loads of sugar. 364 00:14:59,080 --> 00:15:00,520 Speaker 2: So give it a go and let know what you. 365 00:15:00,520 --> 00:15:02,600 Speaker 1: Think love it, and I will just say if it 366 00:15:02,640 --> 00:15:06,520 Speaker 1: looks like a cookie, and its probably still as a cookie. 367 00:15:06,520 --> 00:15:08,920 Speaker 1: So yes, there are some better ingredients in there. But 368 00:15:09,040 --> 00:15:12,000 Speaker 1: just like Susie, if my clients message me, yes, I 369 00:15:12,080 --> 00:15:14,520 Speaker 1: may give you some, but in moderation, So that's still 370 00:15:14,520 --> 00:15:16,320 Speaker 1: the key. Just because it's a better cookie doesn't mean 371 00:15:16,320 --> 00:15:18,480 Speaker 1: we can inhale five or six. Sure there are a 372 00:15:18,480 --> 00:15:21,640 Speaker 1: great option for growing kids, growing toddlers, growing teens, but 373 00:15:21,720 --> 00:15:23,760 Speaker 1: if you're an adult, you sit down most of the 374 00:15:23,840 --> 00:15:26,400 Speaker 1: day and the goal is fat loss, it's still a cookie. 375 00:15:26,440 --> 00:15:28,800 Speaker 1: Put it that way, so really just be mindful of that. 376 00:15:28,920 --> 00:15:31,960 Speaker 1: Yes they're nutritious, Yes they're use better ingredients, but at 377 00:15:31,960 --> 00:15:34,360 Speaker 1: the same time, there's still quite a lot of calories 378 00:15:34,360 --> 00:15:36,440 Speaker 1: going in through there, and they're not very volume debts. 379 00:15:36,480 --> 00:15:38,760 Speaker 1: So bang fear buck, you don't get very many, you know, 380 00:15:38,800 --> 00:15:41,520 Speaker 1: one cookie. We don't work out the nutritionals in our recipes. 381 00:15:41,560 --> 00:15:43,360 Speaker 1: We get a lot of DMS from people saying, what's 382 00:15:43,400 --> 00:15:45,920 Speaker 1: the calories, what's the macros? If you're concerned about calories 383 00:15:45,960 --> 00:15:48,200 Speaker 1: or macros, put it into something like my fitness paler. 384 00:15:48,200 --> 00:15:50,120 Speaker 1: Susie and I just simply don't have the time to 385 00:15:50,120 --> 00:15:51,680 Speaker 1: do that. We give out so much of our free 386 00:15:51,680 --> 00:15:53,880 Speaker 1: time every week doing the podcast, we don't have the 387 00:15:53,920 --> 00:15:56,840 Speaker 1: additional time it takes to put every recipe. We recommend 388 00:15:56,880 --> 00:15:59,000 Speaker 1: through something like my Fitness Power to get the calories 389 00:15:59,000 --> 00:16:01,000 Speaker 1: and the macro. So if you can, please work it 390 00:16:01,040 --> 00:16:03,400 Speaker 1: at yourself. If not, I would say for most adults, 391 00:16:03,520 --> 00:16:05,720 Speaker 1: one cookie is a serve with a nice cup of 392 00:16:05,720 --> 00:16:08,240 Speaker 1: tea or coffee or herbal tea. And if you're super active, 393 00:16:08,720 --> 00:16:11,120 Speaker 1: two cookies probably should still be limit. 394 00:16:11,480 --> 00:16:14,240 Speaker 3: Yes, one portion is key, and if you eat too many, 395 00:16:14,240 --> 00:16:16,240 Speaker 3: freeze them so they're not readily available, or. 396 00:16:16,280 --> 00:16:19,080 Speaker 1: Take them to the workplace and regives them all right. 397 00:16:19,160 --> 00:16:21,040 Speaker 1: So that brings us to the end of the nutrition 398 00:16:21,160 --> 00:16:24,720 Speaker 1: catch for another midweek a motivational Wednesday episode. We'd love 399 00:16:24,760 --> 00:16:27,040 Speaker 1: if you could subscribe to the podcast and don't forget. 400 00:16:27,040 --> 00:16:30,800 Speaker 1: Our brand new Perry Guide, courtesy of our amazing superstar Susi, 401 00:16:31,040 --> 00:16:33,880 Speaker 1: is available on our website, which is the nutritioncouch dot com. 402 00:16:33,880 --> 00:16:36,880 Speaker 1: It's available worldwide. Anybody can use it even if you're 403 00:16:36,880 --> 00:16:39,680 Speaker 1: not actively in your peri years yet. It'll only serve 404 00:16:39,720 --> 00:16:41,360 Speaker 1: as a guide to really put you on the front 405 00:16:41,360 --> 00:16:43,160 Speaker 1: foot when you do hit those years, So if you're 406 00:16:43,160 --> 00:16:45,640 Speaker 1: in your thirties, your late thirties, your early forties, even 407 00:16:45,640 --> 00:16:48,880 Speaker 1: if you're not experiencing symptoms. It's something that every woman 408 00:16:48,920 --> 00:16:51,280 Speaker 1: should really be across. It's not talked about enough, and 409 00:16:51,320 --> 00:16:54,840 Speaker 1: Susi's written a wonderful guide with tons of delicious macro 410 00:16:54,920 --> 00:16:57,800 Speaker 1: controlled recipes, so really looking at how much carb and 411 00:16:57,840 --> 00:17:00,680 Speaker 1: how much protein and how much fiber goes into something 412 00:17:00,760 --> 00:17:03,400 Speaker 1: like pery symptoms, which is the most important part when 413 00:17:03,400 --> 00:17:06,880 Speaker 1: you're developing healthy type recipes for perimenopause and for menopause 414 00:17:06,920 --> 00:17:09,000 Speaker 1: as well. All right, guys, have a wonderful week. We 415 00:17:09,080 --> 00:17:10,120 Speaker 1: will chat to you next week. 416 00:17:10,200 --> 00:17:10,840 Speaker 2: Have a great week.