1 00:00:00,520 --> 00:00:02,840 Speaker 1: Do you have a family history of type two diabetes 2 00:00:03,120 --> 00:00:06,160 Speaker 1: or did you have gestational diabetes in your pregnancy. On 3 00:00:06,240 --> 00:00:10,600 Speaker 1: today's motivational midweek episode of The Nutrition Couch, Susie shares 4 00:00:10,640 --> 00:00:13,600 Speaker 1: a powerful client case study who had a family history 5 00:00:13,640 --> 00:00:16,680 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 were some pretty interesting developments which serve 7 00:00:20,239 --> 00:00:22,320 Speaker 1: as a reminder to all of us to trust our 8 00:00:22,360 --> 00:00:25,759 Speaker 1: gut instinct when it comes to our body and our house. Hi, 9 00:00:25,880 --> 00:00:28,400 Speaker 1: I'm Leanne Ward and I'm Cusi Burrow, And every week 10 00:00:28,480 --> 00:00:31,280 Speaker 1: we bring you The Nutrition Couch, the biweekly podcast that 11 00:00:31,400 --> 00:00:33,480 Speaker 1: keeps you up to date on everything that you need 12 00:00:33,520 --> 00:00:36,400 Speaker 1: to know in the world of health and nutrition. As 13 00:00:36,440 --> 00:00:38,680 Speaker 1: well as this week case study, we also chat through 14 00:00:38,680 --> 00:00:41,040 Speaker 1: a new protein rich snack and a quick and easy 15 00:00:41,080 --> 00:00:43,440 Speaker 1: meal on the run that you can find in the supermarket. 16 00:00:43,479 --> 00:00:47,239 Speaker 1: And our weekly recipe is some delicious olive oil cookies. 17 00:00:47,720 --> 00:00:49,599 Speaker 1: So to get us started today, Susie, I thought we'd 18 00:00:49,600 --> 00:00:52,800 Speaker 1: share a quick, little what are we going to call it? 19 00:00:52,800 --> 00:00:54,959 Speaker 1: A little friendly, funny update. 20 00:00:54,720 --> 00:00:57,400 Speaker 2: An anecdote from our periga heard. 21 00:00:57,640 --> 00:01:00,000 Speaker 1: Now, obviously we never name names or anything like this, 22 00:01:00,040 --> 00:01:02,280 Speaker 1: and we just thought it was a reminder to listen 23 00:01:02,320 --> 00:01:04,240 Speaker 1: to your body and tune in and just ask some 24 00:01:04,400 --> 00:01:07,960 Speaker 1: questions where someone had Zentis adm on Instagram saying Hey, 25 00:01:08,000 --> 00:01:11,920 Speaker 1: I'm feeling fatigued, I'm feeling tired. You know, I'm early forties. 26 00:01:12,400 --> 00:01:14,800 Speaker 1: I think they had a family history of like early metopause, 27 00:01:14,880 --> 00:01:16,960 Speaker 1: and they're like, I just I feel run down. I 28 00:01:16,959 --> 00:01:20,360 Speaker 1: don't feel like myself. I'm gaining weight, I'm not sleeping 29 00:01:20,440 --> 00:01:22,480 Speaker 1: while my hormones seemed to be all over the place. 30 00:01:22,480 --> 00:01:24,280 Speaker 1: Do you think the Perry Guide would help? And of 31 00:01:24,280 --> 00:01:26,240 Speaker 1: course we were like, yeah, absolutely. Luck to me in 32 00:01:26,240 --> 00:01:27,800 Speaker 1: my head, I'm like that sounds like, you know, some 33 00:01:27,920 --> 00:01:30,520 Speaker 1: early pery symptoms, And so she purchased a guard and 34 00:01:30,560 --> 00:01:32,160 Speaker 1: a couple of days later, she said, I read The 35 00:01:32,160 --> 00:01:34,520 Speaker 1: Guy that night, front to back. It was amazing. Thank 36 00:01:34,560 --> 00:01:36,399 Speaker 1: you so much. And for those of you who don't 37 00:01:36,440 --> 00:01:38,640 Speaker 1: know the Perry Guy that Susie has written, it's amazing. 38 00:01:38,640 --> 00:01:40,480 Speaker 1: It's up on the nutrition Couch at the moment. It's 39 00:01:40,520 --> 00:01:43,240 Speaker 1: available for purchase worldwide. And then she wrote back and 40 00:01:43,240 --> 00:01:46,680 Speaker 1: she said the Guide was amazing, but FYI I had 41 00:01:46,680 --> 00:01:49,720 Speaker 1: a funny feeling and I took a pregnancy test yesterday morning, 42 00:01:49,840 --> 00:01:50,440 Speaker 1: and turns. 43 00:01:50,200 --> 00:01:51,240 Speaker 2: Out I'm actually pregnant. 44 00:01:51,240 --> 00:01:54,000 Speaker 1: So I wasn't entering Perry. I was actually pregnant, and 45 00:01:54,040 --> 00:01:57,800 Speaker 1: I was like, oh right, dude. So it serves as 46 00:01:57,800 --> 00:02:00,400 Speaker 1: a reminder don't ask for clinical advice, and you we 47 00:02:00,440 --> 00:02:02,760 Speaker 1: never ever give out clinical advice in our dms. We 48 00:02:02,840 --> 00:02:05,840 Speaker 1: can't do that. But if something doesn't feel right, you know, 49 00:02:05,960 --> 00:02:08,080 Speaker 1: ask some questions, you know, go see your GP for 50 00:02:08,120 --> 00:02:11,160 Speaker 1: an appointment. I thought it was quite funny. I was like, congratulations, 51 00:02:11,160 --> 00:02:13,000 Speaker 1: you know, the guid will help you later on, but 52 00:02:13,040 --> 00:02:14,080 Speaker 1: perhaps not right now. 53 00:02:14,320 --> 00:02:16,720 Speaker 3: That is so I laughed and laughed and laughed when 54 00:02:16,720 --> 00:02:20,920 Speaker 3: that came through. Congratulations to our listener who's pregnant. Congratulations 55 00:02:20,960 --> 00:02:23,760 Speaker 3: those sheeky hormones. You can be a little bit older 56 00:02:23,800 --> 00:02:27,320 Speaker 3: and they're still working. So certainly go with your gut feeling. 57 00:02:27,360 --> 00:02:29,440 Speaker 3: And if you've got any other funny tales. We took 58 00:02:29,480 --> 00:02:31,560 Speaker 3: great delight in hearing that story, so thank you to 59 00:02:31,560 --> 00:02:34,000 Speaker 3: everyone who's bought the Pery plan. It's proving really popular 60 00:02:34,040 --> 00:02:34,640 Speaker 3: as we thought. 61 00:02:34,440 --> 00:02:34,840 Speaker 2: It would be. 62 00:02:35,440 --> 00:02:39,440 Speaker 3: And today's case study or motivational sort of story of 63 00:02:39,440 --> 00:02:41,919 Speaker 3: one of our clients was actually a kind of mine 64 00:02:42,120 --> 00:02:44,679 Speaker 3: who I saw a year ago, and it's not unrelatedly 65 00:02:44,720 --> 00:02:47,320 Speaker 3: and in terms of this time in our lives now, 66 00:02:47,400 --> 00:02:49,840 Speaker 3: she was forty four, and she's very happy for me 67 00:02:49,880 --> 00:02:52,880 Speaker 3: to share this. Obviously, I'll keep it not so easily 68 00:02:52,919 --> 00:02:54,680 Speaker 3: identifiable in terms of who it is. 69 00:02:54,720 --> 00:02:55,880 Speaker 2: But I did ask per. 70 00:02:55,760 --> 00:02:58,320 Speaker 3: Permission, and she came to me last year and she 71 00:02:58,400 --> 00:03:00,480 Speaker 3: was sort of about ten kilos over weight. She was 72 00:03:00,480 --> 00:03:03,160 Speaker 3: sort of sitting in the high eighties, quite tall, one 73 00:03:03,200 --> 00:03:05,200 Speaker 3: hundred and seventy five centimeters, her waist was sitting at 74 00:03:05,200 --> 00:03:07,640 Speaker 3: about ninety five, and she was very fit, you know, 75 00:03:07,760 --> 00:03:10,200 Speaker 3: trained every day, and she said that she just was 76 00:03:10,240 --> 00:03:12,920 Speaker 3: really struggling to lose that sort of ten kilos that 77 00:03:12,960 --> 00:03:16,280 Speaker 3: she'd had since pregnancy. And she trained every day, you know, 78 00:03:16,480 --> 00:03:20,120 Speaker 3: f forty five type training, walking, getting her steps up. 79 00:03:20,360 --> 00:03:22,920 Speaker 3: And she had had a long history of dieting in 80 00:03:23,000 --> 00:03:27,240 Speaker 3: terms of very very low calories twelve hundred calorie diets optifast, 81 00:03:27,680 --> 00:03:30,360 Speaker 3: and so when she came through, I said to her, well, 82 00:03:31,200 --> 00:03:32,800 Speaker 3: you know, it should. 83 00:03:32,600 --> 00:03:33,600 Speaker 2: Be reasonably easy. 84 00:03:33,639 --> 00:03:36,200 Speaker 3: It's ten kilos, you're already active, given that one of 85 00:03:36,200 --> 00:03:38,600 Speaker 3: the greatest barriers and women have is if they're not 86 00:03:38,680 --> 00:03:41,640 Speaker 3: active with their work. But she had also let me know, 87 00:03:41,680 --> 00:03:44,680 Speaker 3: she had a family history or she had gestational diabetes 88 00:03:44,680 --> 00:03:47,560 Speaker 3: in pregnancy, So straight away I flagged that because we 89 00:03:47,600 --> 00:03:49,600 Speaker 3: know from the evidence that for people who have had 90 00:03:49,640 --> 00:03:52,040 Speaker 3: a history of gestational diabetes, the chance they will get 91 00:03:52,080 --> 00:03:55,160 Speaker 3: diabetes within ten years post pregnancy is extremely high. 92 00:03:55,560 --> 00:03:56,440 Speaker 2: So I just flagged it. 93 00:03:56,480 --> 00:04:00,120 Speaker 3: So even though she wasn't significantly overweight or obese, her 94 00:04:00,120 --> 00:04:02,080 Speaker 3: waist was a little bit high, I just had written 95 00:04:02,080 --> 00:04:04,640 Speaker 3: it down in my notes. Anyway, over the next three 96 00:04:04,680 --> 00:04:07,080 Speaker 3: months we struggled. I got about four or five kilos 97 00:04:07,120 --> 00:04:10,480 Speaker 3: off her via some reverse dieting, you know, slowly grading 98 00:04:10,520 --> 00:04:13,760 Speaker 3: up her calories, cutting back on the high intensity training 99 00:04:13,800 --> 00:04:17,280 Speaker 3: that was stimulating, you know, making the disparity between intake 100 00:04:17,360 --> 00:04:20,080 Speaker 3: and output too great. And she did lose some weight, 101 00:04:20,080 --> 00:04:21,760 Speaker 3: and she was pretty happy. She was a lovely client. 102 00:04:22,200 --> 00:04:24,240 Speaker 3: But it was a rocky road. We had to work 103 00:04:24,360 --> 00:04:27,120 Speaker 3: really hard to get those handful of kilos and it 104 00:04:27,160 --> 00:04:28,840 Speaker 3: was certainly not where she wanted to get to you, 105 00:04:28,880 --> 00:04:30,480 Speaker 3: It wasn't ten, it was closer to five. 106 00:04:30,920 --> 00:04:32,839 Speaker 2: And she was happy and what have you? 107 00:04:32,880 --> 00:04:35,000 Speaker 3: And I had said to her, she said, do you 108 00:04:35,040 --> 00:04:37,440 Speaker 3: think I should get my insulin checked? And I'd said, well, 109 00:04:37,680 --> 00:04:41,160 Speaker 3: maybe you know you are losing. Sometimes people with high 110 00:04:41,200 --> 00:04:43,279 Speaker 3: insulin they often don't lose at all, so we sort 111 00:04:43,279 --> 00:04:46,160 Speaker 3: of had discussed it. Anyway, I got this amazing message 112 00:04:46,160 --> 00:04:47,960 Speaker 3: from her, which is one of the reasons we love 113 00:04:48,000 --> 00:04:48,640 Speaker 3: working with clients. 114 00:04:48,680 --> 00:04:50,680 Speaker 2: It's such so fulfilling, you know. And I was having 115 00:04:50,720 --> 00:04:51,320 Speaker 2: a terrible day. 116 00:04:51,360 --> 00:04:52,960 Speaker 3: So I got this gorgeous message just a couple of 117 00:04:53,000 --> 00:04:55,400 Speaker 3: weeks ago, and it said, Hi, Susie, I haven't spoke 118 00:04:55,400 --> 00:04:57,159 Speaker 3: to you for ages, but I just wanted to say 119 00:04:57,160 --> 00:05:00,799 Speaker 3: a big thank you because I finally convinced my doctor 120 00:05:00,880 --> 00:05:04,960 Speaker 3: to do a glucose tolerance test, which was the diagnosed 121 00:05:05,160 --> 00:05:08,640 Speaker 3: test to identify insulin resistance, because she had had a 122 00:05:08,720 --> 00:05:11,240 Speaker 3: normal HbA one c and a fast and glucose of 123 00:05:11,279 --> 00:05:13,719 Speaker 3: six which was a little bit high but not clinically high, 124 00:05:14,200 --> 00:05:16,200 Speaker 3: and so hence at the time I had seen her, 125 00:05:16,200 --> 00:05:18,039 Speaker 3: the doctor had been very reluctant to do it and 126 00:05:18,080 --> 00:05:20,520 Speaker 3: hadn't done it. Anyway, it turns out she is insulin 127 00:05:20,600 --> 00:05:22,920 Speaker 3: resistance and well on her way to diabetes. So finally 128 00:05:22,920 --> 00:05:25,200 Speaker 3: they're medicating it, and she's on met forman now and 129 00:05:25,240 --> 00:05:28,200 Speaker 3: hopefully she'll reverse that and will stop herself getting diabetes. 130 00:05:28,760 --> 00:05:30,520 Speaker 3: So I wanted to use it as a case study 131 00:05:30,520 --> 00:05:32,559 Speaker 3: in the sense for anyone listening who has a strong 132 00:05:32,560 --> 00:05:35,919 Speaker 3: family history of type two diabetes or gestational and you 133 00:05:36,000 --> 00:05:38,120 Speaker 3: do have a waste over ninety, even if you're fit 134 00:05:38,320 --> 00:05:41,400 Speaker 3: and quite lean, you've got to push those doctors to 135 00:05:41,400 --> 00:05:44,640 Speaker 3: get the glucose tolerance test, because I had said it 136 00:05:44,640 --> 00:05:47,600 Speaker 3: a year ago. She was suspicious when weight loss was slow, 137 00:05:47,640 --> 00:05:49,880 Speaker 3: and she had to argue for a year to get 138 00:05:49,880 --> 00:05:52,560 Speaker 3: it done, and finally she's identified that yes she's got 139 00:05:52,560 --> 00:05:55,400 Speaker 3: early diabetes, and eventually it will become full blown type two, 140 00:05:56,040 --> 00:05:58,560 Speaker 3: but now she won't get it. She will actively manage 141 00:05:58,600 --> 00:06:01,080 Speaker 3: that and prevent diabetes. So I wanted to share it 142 00:06:01,120 --> 00:06:03,320 Speaker 3: because any of our listeners who have got that history 143 00:06:03,680 --> 00:06:05,280 Speaker 3: had gestational you've got to. 144 00:06:05,240 --> 00:06:06,359 Speaker 2: Be onto those levels. 145 00:06:06,680 --> 00:06:10,640 Speaker 3: Even if you're not overweight, you can have insulin resistance 146 00:06:10,960 --> 00:06:13,200 Speaker 3: and a pop round that stomach, and you don't want 147 00:06:13,240 --> 00:06:16,160 Speaker 3: to get diabetes. So if I had had gestational diabetes 148 00:06:16,560 --> 00:06:19,360 Speaker 3: or I would be encouraging any client who had gestational 149 00:06:19,400 --> 00:06:23,320 Speaker 3: diabetes to be getting a glucose tolerance test reasonably regularly 150 00:06:23,520 --> 00:06:26,160 Speaker 3: and really pay close attention to your HbA one C 151 00:06:26,320 --> 00:06:29,680 Speaker 3: and fasting glucose for any increases, even if they're not 152 00:06:29,760 --> 00:06:33,039 Speaker 3: clinically high, because the more you're onto it, the greater 153 00:06:33,320 --> 00:06:35,520 Speaker 3: the chance you prevent diabetes. And that is one of 154 00:06:35,600 --> 00:06:36,320 Speaker 3: the smartest things. 155 00:06:36,320 --> 00:06:36,479 Speaker 1: You know. 156 00:06:36,480 --> 00:06:38,960 Speaker 3: She's only forty five, my client. Imagine if she left 157 00:06:38,960 --> 00:06:40,479 Speaker 3: it ten more years and she was going to have 158 00:06:40,520 --> 00:06:41,839 Speaker 3: diabetes for twenty or thirty. 159 00:06:42,279 --> 00:06:43,599 Speaker 2: So be onto it. 160 00:06:43,680 --> 00:06:47,240 Speaker 3: Listen, tell your friends if they had gestational family history, 161 00:06:47,720 --> 00:06:50,080 Speaker 3: be onto it because just because a GP says it's 162 00:06:50,080 --> 00:06:52,640 Speaker 3: not high enough doesn't mean that it's not high and 163 00:06:52,720 --> 00:06:54,279 Speaker 3: you shouldn't take active steps. 164 00:06:55,120 --> 00:06:57,320 Speaker 1: Really good point. And I think the sort of the 165 00:06:57,360 --> 00:07:00,400 Speaker 1: recommendation if you've had gestational diabetes is a screen tests 166 00:07:00,400 --> 00:07:02,640 Speaker 1: once a year. Isn't it even post pregnancy, even if 167 00:07:02,640 --> 00:07:04,480 Speaker 1: you know ten years later you should still be getting 168 00:07:04,480 --> 00:07:06,080 Speaker 1: your blood SHAP level screened once a year? 169 00:07:06,120 --> 00:07:06,920 Speaker 2: Is that right? Well? 170 00:07:06,960 --> 00:07:09,160 Speaker 3: I think it depends. I think once a year. I 171 00:07:09,160 --> 00:07:12,000 Speaker 3: think certainly a fasting blood once a year is advisable. 172 00:07:12,320 --> 00:07:14,680 Speaker 3: I don't know the exact recommendations. I think that if 173 00:07:14,720 --> 00:07:17,400 Speaker 3: any of those levels are elevated, because my client's fasting 174 00:07:17,440 --> 00:07:20,560 Speaker 3: glucose was elevated at six, so that would be justification 175 00:07:20,640 --> 00:07:23,680 Speaker 3: in my mind to further check it, so look for 176 00:07:23,760 --> 00:07:25,040 Speaker 3: any basic changes. 177 00:07:25,120 --> 00:07:27,760 Speaker 1: That's the key, because I I've had two clients and 178 00:07:27,800 --> 00:07:30,560 Speaker 1: they actually go to their GP once a year. They 179 00:07:30,560 --> 00:07:33,360 Speaker 1: had bubbs, one about three years ago, one about five 180 00:07:33,440 --> 00:07:36,200 Speaker 1: years ago, and they have to go and get checked 181 00:07:36,240 --> 00:07:37,760 Speaker 1: with their GP once a year. And that's sort of 182 00:07:37,760 --> 00:07:40,600 Speaker 1: what they said. Because they've had that gestational diabetes, they're 183 00:07:40,600 --> 00:07:42,400 Speaker 1: at higher risk and the GP wants to screen them 184 00:07:42,400 --> 00:07:44,120 Speaker 1: once a year. So I thought that was great, but 185 00:07:44,160 --> 00:07:46,320 Speaker 1: perhaps they just have a really great TP. Perhaps that's 186 00:07:46,400 --> 00:07:48,600 Speaker 1: not the guidelines. So if it's not, and if your 187 00:07:48,640 --> 00:07:50,960 Speaker 1: GPS not onto it, I would definitely encourage our listeners 188 00:07:50,960 --> 00:07:53,640 Speaker 1: who have had gestational diabetes. It doesn't mean you will 189 00:07:53,680 --> 00:07:56,120 Speaker 1: develop diabetes later on, but I think if Susie said, 190 00:07:56,160 --> 00:07:58,400 Speaker 1: you really need to be across it and advocate for 191 00:07:58,480 --> 00:08:01,160 Speaker 1: your own health and don't just leave it to somebody else, 192 00:08:01,200 --> 00:08:03,040 Speaker 1: you might not have a great GP. You might slip 193 00:08:03,080 --> 00:08:05,600 Speaker 1: through the cracks in the screening systems if there are some. 194 00:08:05,880 --> 00:08:07,720 Speaker 1: I really think we need to be aware of our 195 00:08:07,840 --> 00:08:10,600 Speaker 1: risk factor's long term and if something doesn't feel right, 196 00:08:11,000 --> 00:08:14,000 Speaker 1: absolutely keep pushing and if your GP doesn't want to 197 00:08:14,000 --> 00:08:16,080 Speaker 1: borrow it, get a new one like, I think we're 198 00:08:16,200 --> 00:08:18,160 Speaker 1: only our own best advocates some week. 199 00:08:18,200 --> 00:08:20,080 Speaker 3: Really at the end of the day, one hundred percent, 200 00:08:20,120 --> 00:08:22,520 Speaker 3: and that is why you seek advice from a dietician 201 00:08:22,680 --> 00:08:24,960 Speaker 3: and certainly work with a GP. But basically with blug 202 00:08:24,960 --> 00:08:27,600 Speaker 3: glucos isshoes, you don't want to leave it go too long. 203 00:08:27,640 --> 00:08:28,920 Speaker 2: You want to be constantly onto it. 204 00:08:28,960 --> 00:08:30,960 Speaker 3: So whet a minimum fasting bloods once a year and 205 00:08:31,440 --> 00:08:34,280 Speaker 3: be very pushy if you notice changes. 206 00:08:34,600 --> 00:08:35,520 Speaker 2: All right, lely and well. 207 00:08:35,720 --> 00:08:37,880 Speaker 3: Moving on to a product segment which is proving very 208 00:08:37,880 --> 00:08:40,120 Speaker 3: popular as well. And this was a product you brought 209 00:08:40,200 --> 00:08:42,640 Speaker 3: up at the Sunny Farm protein bytes, which are a 210 00:08:42,640 --> 00:08:44,320 Speaker 3: frozen egg product, and. 211 00:08:44,280 --> 00:08:45,600 Speaker 2: I was like, oh no, I don't want to do that. 212 00:08:45,640 --> 00:08:47,640 Speaker 3: And then I just did a trolley last week and 213 00:08:47,679 --> 00:08:48,959 Speaker 3: I had a look at them and I was like, actually, 214 00:08:48,960 --> 00:08:50,800 Speaker 3: these are quite an interesting product, so I thought, yeah, 215 00:08:50,840 --> 00:08:53,440 Speaker 3: let's do these. Particularly at the moment we're looking for 216 00:08:53,480 --> 00:08:56,640 Speaker 3: cost effective options in supermarkets to grab and go, and 217 00:08:56,760 --> 00:08:58,680 Speaker 3: it's not easy to get protein options on the go. 218 00:08:59,080 --> 00:09:01,760 Speaker 3: So Sunny Queen is an an egg company. They produce 219 00:09:01,840 --> 00:09:04,600 Speaker 3: eggs and also a range now of egg based products, 220 00:09:04,600 --> 00:09:06,679 Speaker 3: including I think egg whites, and this is one of 221 00:09:06,720 --> 00:09:08,920 Speaker 3: their frozen products, this is the one I've chosen is 222 00:09:08,920 --> 00:09:11,839 Speaker 3: the Sunny Queen protein bites, parmesan and caramelized onion, frozen 223 00:09:11,880 --> 00:09:14,920 Speaker 3: at two hundred grams seven dollars fifty at Woolies. I'm 224 00:09:14,920 --> 00:09:16,839 Speaker 3: not sure if they're in coals to actually, but certainly 225 00:09:16,880 --> 00:09:19,320 Speaker 3: I saw them in Willies. If we look at the ingredients, 226 00:09:19,360 --> 00:09:22,280 Speaker 3: it's seventy one percent eggs, seven percent palmesan cheese, so 227 00:09:22,280 --> 00:09:25,720 Speaker 3: almost eighty percent of sort of a whole foods. Then 228 00:09:25,760 --> 00:09:28,720 Speaker 3: there is some additives to formulate it as a fratata, 229 00:09:28,840 --> 00:09:32,680 Speaker 3: so there is some salt, cultures, enzymes, anti caking, preservative, 230 00:09:32,720 --> 00:09:37,319 Speaker 3: caramelized onion rellies just four point five percent onion caramel, 231 00:09:37,440 --> 00:09:39,600 Speaker 3: and then some food asses, thickeners, sim milk powder. 232 00:09:39,640 --> 00:09:41,720 Speaker 2: So the ingredient list is not as clean as we 233 00:09:41,760 --> 00:09:42,200 Speaker 2: would like. 234 00:09:42,760 --> 00:09:45,360 Speaker 3: But given the bulk of the product over eighty percent 235 00:09:45,400 --> 00:09:47,679 Speaker 3: of it is basically egg, onion and cheese, I'm not 236 00:09:47,720 --> 00:09:51,120 Speaker 3: overly concerned those amounts would be quite small per serve. 237 00:09:51,200 --> 00:09:53,840 Speaker 3: Now they're saying per packet it's only two serves, which 238 00:09:53,880 --> 00:09:56,719 Speaker 3: I would estimates quite a number of those little fratatas 239 00:09:57,080 --> 00:09:59,120 Speaker 3: that comes in at just over two hundred calories or 240 00:09:59,120 --> 00:10:02,920 Speaker 3: eight hundred and eighty kisls, thirteen grams of protein, thirteen 241 00:10:02,960 --> 00:10:06,000 Speaker 3: grams of fat, and four point six saturated. So because 242 00:10:06,040 --> 00:10:08,120 Speaker 3: of the egg and cheese base, it is recently high 243 00:10:08,120 --> 00:10:09,000 Speaker 3: saturated fat. 244 00:10:09,280 --> 00:10:11,120 Speaker 2: Again, I wouldn't be overly concerned. 245 00:10:11,120 --> 00:10:13,480 Speaker 3: That is why the recommendations for eggs is not more 246 00:10:13,480 --> 00:10:15,120 Speaker 3: than once a day or one a day if you've 247 00:10:15,120 --> 00:10:17,440 Speaker 3: got high cholesterol, not low, but not. 248 00:10:17,400 --> 00:10:18,800 Speaker 2: Sort of high because of process. 249 00:10:18,880 --> 00:10:21,760 Speaker 3: That eight point eight grams of carb, five grams of sugars, 250 00:10:21,800 --> 00:10:23,880 Speaker 3: so that's coming a little bit from the caramelized onion, 251 00:10:24,559 --> 00:10:25,520 Speaker 3: that's the main source. 252 00:10:25,520 --> 00:10:27,040 Speaker 2: There's a little bit of skim milk powder in there. 253 00:10:27,040 --> 00:10:30,720 Speaker 3: It's not added sugar per se, no dietary fiber, very little, 254 00:10:30,760 --> 00:10:33,040 Speaker 3: and three hundred and forty five milligrams of sodium, which 255 00:10:33,080 --> 00:10:36,040 Speaker 3: is actually quite low for a packaged food. So for 256 00:10:36,160 --> 00:10:39,320 Speaker 3: me and these sit middle ground. These are not a 257 00:10:39,840 --> 00:10:41,920 Speaker 3: perfect food. You're also much better to make a fro 258 00:10:42,000 --> 00:10:44,280 Speaker 3: tarte at home, but for something quick and easy on 259 00:10:44,320 --> 00:10:47,040 Speaker 3: the run, to have it home for quick breakfast or. 260 00:10:47,120 --> 00:10:49,760 Speaker 2: Something hot lunch with salad. I'm not against them. 261 00:10:49,800 --> 00:10:51,760 Speaker 3: I think that these foods can be very smart at 262 00:10:51,760 --> 00:10:54,840 Speaker 3: this time when budgets are tight, people are busy, and 263 00:10:54,880 --> 00:10:57,199 Speaker 3: I would certainly much prefer this tour are bacon and 264 00:10:57,240 --> 00:10:59,880 Speaker 3: eg roll purchased on the run, so I haven't tried them. 265 00:11:00,400 --> 00:11:02,680 Speaker 3: I think on the whole it's a good brand, and yeah, 266 00:11:02,720 --> 00:11:04,360 Speaker 3: I think they're sort of will see more of these 267 00:11:04,360 --> 00:11:06,520 Speaker 3: novel kind of products out there, and you know, i'd 268 00:11:06,559 --> 00:11:07,880 Speaker 3: give it a seven out of ten. 269 00:11:08,120 --> 00:11:09,000 Speaker 2: Yeah, I quite like them. 270 00:11:09,120 --> 00:11:11,760 Speaker 1: And just going back to the egg recommendations, there are 271 00:11:12,080 --> 00:11:13,880 Speaker 1: I think was it like last year or something that 272 00:11:13,920 --> 00:11:16,800 Speaker 1: actually really revives the guidelines. So there's actually no limit 273 00:11:16,880 --> 00:11:19,439 Speaker 1: on eggs if you're a healthy individual. It's only if 274 00:11:19,440 --> 00:11:21,720 Speaker 1: you've got high cholesterol. I think it's one a day. 275 00:11:21,760 --> 00:11:23,200 Speaker 1: Is it's about seven eggs a week? 276 00:11:23,320 --> 00:11:25,120 Speaker 3: It's seven, yeah, one a day, seven a week, or 277 00:11:25,160 --> 00:11:27,360 Speaker 3: two if you don't have high blood cholesterol levels. 278 00:11:27,520 --> 00:11:29,160 Speaker 1: Okay, cool, Yeah. So I think eggs are a really 279 00:11:29,200 --> 00:11:32,000 Speaker 1: really easy, nutritious and I personally think budget friendly option, 280 00:11:32,280 --> 00:11:34,360 Speaker 1: particularly when the costs of things like meat and other 281 00:11:34,400 --> 00:11:37,040 Speaker 1: types of protein are really high. So I really like these. 282 00:11:37,080 --> 00:11:39,440 Speaker 1: I've tried them before. They're really easy, Susie. You whack 283 00:11:39,440 --> 00:11:41,080 Speaker 1: them in the air fry, you can put them into 284 00:11:41,120 --> 00:11:43,320 Speaker 1: the oven, I think they're great and for kids, I 285 00:11:43,320 --> 00:11:45,200 Speaker 1: think they're a real winner as well. Like me as 286 00:11:45,240 --> 00:11:47,240 Speaker 1: being quite fussy with her proteins and her meats and 287 00:11:47,280 --> 00:11:49,040 Speaker 1: that sort of thing, she won't touch as scrambled egg, 288 00:11:49,240 --> 00:11:51,439 Speaker 1: but she had a little nibble of these and she 289 00:11:51,520 --> 00:11:53,560 Speaker 1: quite liked them. You can even microhithm if you really 290 00:11:53,600 --> 00:11:55,480 Speaker 1: want to, But I think into the air, for I are, 291 00:11:55,520 --> 00:11:57,840 Speaker 1: into the oven makes them really nice and crispy, and 292 00:11:57,920 --> 00:11:59,560 Speaker 1: even as an adult, like I think a couple of 293 00:11:59,559 --> 00:12:01,360 Speaker 1: these are the to toast or something in the morning 294 00:12:01,440 --> 00:12:03,280 Speaker 1: can go a long way, and as you said, it's 295 00:12:03,320 --> 00:12:05,400 Speaker 1: far better than a muffin and a coffee, or it's 296 00:12:05,440 --> 00:12:07,640 Speaker 1: far better than a ham and cheese croissant and a 297 00:12:07,640 --> 00:12:09,880 Speaker 1: coffee on the go. At least you're getting in some 298 00:12:09,920 --> 00:12:12,320 Speaker 1: good quality protein. And if you can add a little 299 00:12:12,320 --> 00:12:14,000 Speaker 1: bit of edgies in there as well, like a little 300 00:12:14,000 --> 00:12:16,000 Speaker 1: bit of I don't know, add some spinach orto, some 301 00:12:16,040 --> 00:12:18,160 Speaker 1: toast or some sliced tomato with these and a slice 302 00:12:18,200 --> 00:12:20,840 Speaker 1: of toast, give me a really nutritious breakfast option. And 303 00:12:21,200 --> 00:12:23,200 Speaker 1: half a serving, like half a packet, there's quite a 304 00:12:23,200 --> 00:12:26,160 Speaker 1: lot in there, Like I'd say they'd be maybe seven 305 00:12:26,280 --> 00:12:28,880 Speaker 1: or eight per serving. The packet is actually quite big, 306 00:12:28,920 --> 00:12:30,240 Speaker 1: so if you're using them as a bit of a 307 00:12:30,240 --> 00:12:33,080 Speaker 1: toddler snack or a kid snack in between meals, even 308 00:12:33,400 --> 00:12:35,120 Speaker 1: I think just one or two these bites go a 309 00:12:35,160 --> 00:12:37,280 Speaker 1: long way. So they're not what I would probably say 310 00:12:37,280 --> 00:12:39,480 Speaker 1: budget friendly, like seven dollars fifty for a bag, but 311 00:12:39,480 --> 00:12:41,520 Speaker 1: there's quite a few in that bag. If you're using 312 00:12:41,600 --> 00:12:43,200 Speaker 1: them for a main meal, sure they're not going to 313 00:12:43,200 --> 00:12:45,240 Speaker 1: go very far. But I really see them more as 314 00:12:45,280 --> 00:12:47,920 Speaker 1: like a great snack based option, Like I think, protein wise, 315 00:12:47,920 --> 00:12:50,600 Speaker 1: they're really good snacks, and they're much better for toddlers, 316 00:12:50,600 --> 00:12:52,600 Speaker 1: and a lot of times we just use those crackers, 317 00:12:52,600 --> 00:12:55,000 Speaker 1: which you know, toddlers love and meal loves them, but 318 00:12:55,040 --> 00:12:57,559 Speaker 1: there's no real nutritional density to them, and they can 319 00:12:57,640 --> 00:12:59,920 Speaker 1: just me could smash two bags of those little like 320 00:13:00,200 --> 00:13:02,559 Speaker 1: puff crackers and it barely makes a dent in terms 321 00:13:02,600 --> 00:13:04,600 Speaker 1: of our hunger. So getting in a little bit extra 322 00:13:04,640 --> 00:13:07,120 Speaker 1: protein and fat, particularly for growing kids, is a really 323 00:13:07,160 --> 00:13:09,640 Speaker 1: great option. So I really like them for younger kids 324 00:13:09,679 --> 00:13:12,640 Speaker 1: and toddlers, but absolutely for adults. They can definitely work 325 00:13:12,679 --> 00:13:14,720 Speaker 1: as a good breakfast option on the go as well. 326 00:13:14,960 --> 00:13:16,840 Speaker 1: So I'm a big fan. I'm lucky. Like they're not 327 00:13:16,960 --> 00:13:19,600 Speaker 1: the world's most nutritious option, but they're far better than 328 00:13:19,640 --> 00:13:21,679 Speaker 1: a lot of other ones out there, So thumbs up 329 00:13:21,679 --> 00:13:24,480 Speaker 1: from me probably sitting around there like you seven maybe 330 00:13:24,480 --> 00:13:26,360 Speaker 1: seven and a half out of ten, little bit more generous, 331 00:13:26,559 --> 00:13:26,880 Speaker 1: and I. 332 00:13:26,840 --> 00:13:27,680 Speaker 2: Agree hundred percent. 333 00:13:27,720 --> 00:13:31,320 Speaker 3: The number of rice basednack for kids shocking and very 334 00:13:31,320 --> 00:13:32,480 Speaker 3: little nutrition lyay to offer. 335 00:13:32,600 --> 00:13:33,959 Speaker 2: So that's a good point. 336 00:13:34,240 --> 00:13:36,199 Speaker 3: All right, Well, you're supposed to take us through, but 337 00:13:36,240 --> 00:13:38,200 Speaker 3: I'll take us through our last recipe because it's one 338 00:13:38,240 --> 00:13:41,880 Speaker 3: of mine. So we've done sort of some healthy winter 339 00:13:41,960 --> 00:13:44,240 Speaker 3: type recipes, but I'll do a little cookie because I 340 00:13:44,240 --> 00:13:46,600 Speaker 3: know everyone loves it. Now before all my clients message 341 00:13:46,640 --> 00:13:50,280 Speaker 3: me and say can I have them? No, they're a cookie. 342 00:13:50,559 --> 00:13:52,960 Speaker 3: It's a cookie which is sort of for a special 343 00:13:52,960 --> 00:13:56,280 Speaker 3: occasion or for lunch boxes, so don't DM me. But 344 00:13:56,360 --> 00:13:58,679 Speaker 3: I like them because they're a cookie that's based on 345 00:13:58,720 --> 00:14:00,760 Speaker 3: a better type of fat, because to be honestly, and 346 00:14:00,880 --> 00:14:03,600 Speaker 3: baking is generally better with butter. But this is one 347 00:14:03,600 --> 00:14:05,600 Speaker 3: of the few recipes I've been able to make that's 348 00:14:05,640 --> 00:14:08,880 Speaker 3: got a extra version olive oil based using copper mistates 349 00:14:09,400 --> 00:14:11,520 Speaker 3: and Basically, it's a mix of the light flavor in 350 00:14:11,559 --> 00:14:13,760 Speaker 3: the light green with some sugar free maple syrup which 351 00:14:13,800 --> 00:14:17,040 Speaker 3: you can find vanilla, almond flour, rolled oats, cinnamon, and 352 00:14:17,080 --> 00:14:19,880 Speaker 3: I've used almond, but you could use regular self raising wholemeal, 353 00:14:19,880 --> 00:14:21,920 Speaker 3: which is what I usually use. But these are I 354 00:14:21,920 --> 00:14:24,520 Speaker 3: think they're a gluten free variety. Oh no, they're not 355 00:14:24,520 --> 00:14:26,480 Speaker 3: oxago oats, but you could make them gluten free if 356 00:14:26,520 --> 00:14:29,560 Speaker 3: you swap to a gluten free cereal cinnamon, baking powder, 357 00:14:29,800 --> 00:14:33,680 Speaker 3: three dates, and two tablespoons of flaked almonds. And they've 358 00:14:33,720 --> 00:14:35,600 Speaker 3: got very little added fat in general. You know, we're 359 00:14:35,600 --> 00:14:38,080 Speaker 3: really dealing with just a tiny bit of extra version 360 00:14:38,560 --> 00:14:42,520 Speaker 3: olive oil and you know, nutritionally and tasty, very delicious. 361 00:14:42,680 --> 00:14:44,240 Speaker 3: So there will put those up or they're on my 362 00:14:44,280 --> 00:14:47,160 Speaker 3: Instagram and we'll pop them up on the nutrition couches Instagram. 363 00:14:47,200 --> 00:14:49,200 Speaker 3: But if you are making something for an afternoon tea, 364 00:14:49,320 --> 00:14:51,120 Speaker 3: or you want to make a healthier snack for kids, 365 00:14:51,520 --> 00:14:54,480 Speaker 3: that is certainly a healthier version of a cookie, a 366 00:14:54,560 --> 00:14:57,080 Speaker 3: baked good which is generally very high and saturated fat 367 00:14:57,400 --> 00:14:58,960 Speaker 3: and often has loads of sugar. 368 00:14:59,120 --> 00:15:00,720 Speaker 2: So give it a gold and us know what you think. 369 00:15:00,880 --> 00:15:02,880 Speaker 1: Love it, and I will just say if it looks 370 00:15:02,920 --> 00:15:06,000 Speaker 1: like a cookie and it smells like air, probably stealers 371 00:15:06,000 --> 00:15:08,800 Speaker 1: a cookie. So yes, there are some better ingredients in there. 372 00:15:08,840 --> 00:15:11,880 Speaker 1: But just like Susie, if my clients message me, yes, 373 00:15:11,960 --> 00:15:14,320 Speaker 1: I may give you some, but in moderation. So that's 374 00:15:14,360 --> 00:15:16,200 Speaker 1: still the key. Just because it's a better cookie doesn't 375 00:15:16,240 --> 00:15:18,400 Speaker 1: mean we can inhale five or six. Sure there are 376 00:15:18,400 --> 00:15:21,360 Speaker 1: a great option for growing kids, growing toddlers, growing teens, 377 00:15:21,600 --> 00:15:23,720 Speaker 1: but if you're an adult, you sit down most of 378 00:15:23,760 --> 00:15:25,960 Speaker 1: the day and the goal is fat loss, it's still 379 00:15:25,960 --> 00:15:27,920 Speaker 1: a cookie. Put it that way, so really just be 380 00:15:28,040 --> 00:15:31,720 Speaker 1: mindful of that. Yes they're nutritious, Yes they're use better ingredients, 381 00:15:31,760 --> 00:15:33,760 Speaker 1: but at the same time, there's still quite a lot 382 00:15:33,760 --> 00:15:35,760 Speaker 1: of calories going in through there, and they're not very 383 00:15:35,800 --> 00:15:38,560 Speaker 1: volume debts. So bang fear buck, you don't get very many, 384 00:15:38,600 --> 00:15:40,960 Speaker 1: you know, one cookie. We don't work out the nutritionals 385 00:15:40,960 --> 00:15:42,680 Speaker 1: in our recipes. We get a lot of DMS from 386 00:15:42,680 --> 00:15:45,000 Speaker 1: people saying, what's the calories, what's the macros? If you're 387 00:15:45,000 --> 00:15:47,560 Speaker 1: concerned about calories or macros, put it into something like 388 00:15:47,600 --> 00:15:49,680 Speaker 1: my fitness paler Susie and I just simply don't have 389 00:15:49,720 --> 00:15:51,200 Speaker 1: the time to do that. We give out so much 390 00:15:51,200 --> 00:15:53,400 Speaker 1: of our free time every week doing the podcast, we 391 00:15:53,440 --> 00:15:56,200 Speaker 1: don't have the additional time it takes to put every recipe. 392 00:15:56,280 --> 00:15:58,480 Speaker 1: We recommend through something like my Fitness Power to get 393 00:15:58,520 --> 00:16:00,760 Speaker 1: the calories and the macro. So if you can, please 394 00:16:00,760 --> 00:16:02,800 Speaker 1: work it at yourself. If not, I would say for 395 00:16:02,840 --> 00:16:05,440 Speaker 1: most adults, one cookie is a serve with a nice 396 00:16:05,480 --> 00:16:07,440 Speaker 1: cup of tea or coffee or herbal tea. And if 397 00:16:07,440 --> 00:16:11,160 Speaker 1: you're super active, two cookies probably should still be a limit. 398 00:16:11,480 --> 00:16:14,200 Speaker 3: Yes, one portion is key, and if you eat too many, 399 00:16:14,280 --> 00:16:16,480 Speaker 3: freeze them so they're not readily available. 400 00:16:16,120 --> 00:16:19,120 Speaker 1: Or take them to the workplace and rigives them all right. 401 00:16:19,160 --> 00:16:21,080 Speaker 1: So that brings us to the end of the nutrition 402 00:16:21,160 --> 00:16:24,760 Speaker 1: catch for another midweek a motivational Wednesday episode. We'd love 403 00:16:24,760 --> 00:16:27,040 Speaker 1: if you could subscribe to the podcast and don't forget. 404 00:16:27,040 --> 00:16:30,800 Speaker 1: Our brand new pery Guide, courtesy of our amazing superstar Suzi, 405 00:16:31,080 --> 00:16:33,880 Speaker 1: is available on our website, which is the nutritioncouch dot com. 406 00:16:33,920 --> 00:16:36,920 Speaker 1: It's available worldwide. Anybody can use it even if you're 407 00:16:36,920 --> 00:16:39,720 Speaker 1: not actively in your perry years yet. It'll only serve 408 00:16:39,760 --> 00:16:41,400 Speaker 1: as a guide to really put you on the front 409 00:16:41,400 --> 00:16:43,320 Speaker 1: foot when you do hit those years, if you're in 410 00:16:43,360 --> 00:16:45,760 Speaker 1: your thirties, your late thirties, your early forties, even if 411 00:16:45,800 --> 00:16:49,240 Speaker 1: you're not experiencing symptoms. It's something that every woman should 412 00:16:49,280 --> 00:16:51,760 Speaker 1: really be across. It's not talked about enough, and Susie's 413 00:16:51,760 --> 00:16:55,960 Speaker 1: written a wonderful guide with tons of delicious macro controlled recipes, 414 00:16:56,000 --> 00:16:58,200 Speaker 1: so really looking at how much carb and how much 415 00:16:58,240 --> 00:17:01,760 Speaker 1: protein and how much fiber goes into something like pery symptoms, 416 00:17:01,800 --> 00:17:04,359 Speaker 1: which is the most important part when you're developing healthy 417 00:17:04,440 --> 00:17:08,080 Speaker 1: type recipes for perimenopause and for menopause as well. All right, guys, 418 00:17:08,119 --> 00:17:10,160 Speaker 1: have a wonderful week. We will chat to you next week. 419 00:17:10,240 --> 00:17:19,000 Speaker 2: Have a great week.