1 00:00:00,600 --> 00:00:03,519 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and. 2 00:00:03,440 --> 00:00:06,360 Speaker 2: Welcome to the Nutrition Couch, a weekly podcast from two 3 00:00:06,440 --> 00:00:09,400 Speaker 2: of Austraya is leading dieticians bringing you everything that is 4 00:00:09,480 --> 00:00:12,560 Speaker 2: new in the world of nutrition, diets and good food 5 00:00:13,240 --> 00:00:17,160 Speaker 2: from the Nutrition Couch. Today, we see health halos trending 6 00:00:17,200 --> 00:00:20,520 Speaker 2: in the media. What are they and are you making 7 00:00:20,560 --> 00:00:23,840 Speaker 2: this mistake when you're buying your food products. We look 8 00:00:23,840 --> 00:00:28,080 Speaker 2: at MTHFR gene mutations, also known as the mother of 9 00:00:28,120 --> 00:00:31,200 Speaker 2: all jeans. What are they and how can they impact 10 00:00:31,200 --> 00:00:33,760 Speaker 2: your health, your fertility, the way you eat? 11 00:00:33,960 --> 00:00:34,839 Speaker 1: And we break down the. 12 00:00:34,800 --> 00:00:37,839 Speaker 2: Research to show you the interesting genetic area that impacts 13 00:00:37,840 --> 00:00:41,200 Speaker 2: our diet. A product review is about a low sugar 14 00:00:41,200 --> 00:00:43,760 Speaker 2: granola that you are going to love and our listener 15 00:00:43,840 --> 00:00:46,559 Speaker 2: question is one close to many of our hearts, chocolate. 16 00:00:46,920 --> 00:00:49,479 Speaker 2: Can we still enjoy our favorite chocolate every day but 17 00:00:49,600 --> 00:00:52,199 Speaker 2: still be healthy? But to kick us off, LeeAnne, what 18 00:00:52,280 --> 00:00:53,920 Speaker 2: has been happening up north this week? 19 00:00:54,800 --> 00:00:58,040 Speaker 3: Oh no, I'm looking out the window, Susy. It's beautiful day. 20 00:00:58,160 --> 00:01:00,760 Speaker 3: The sun is shining. It's pretty good. We've had a 21 00:01:00,760 --> 00:01:02,400 Speaker 3: few Wesley winds up here, so it's been a bit 22 00:01:02,440 --> 00:01:05,440 Speaker 3: windy and blowy over the weekend. But otherwise, what else 23 00:01:05,480 --> 00:01:08,160 Speaker 3: besides the weather. We've still got our mask rule mandate here, 24 00:01:08,200 --> 00:01:09,880 Speaker 3: so if we're going out, if we're going to the gym, 25 00:01:10,400 --> 00:01:12,760 Speaker 3: we've still got masks on. So there's still a few 26 00:01:13,000 --> 00:01:15,080 Speaker 3: cases popping up here and there, but we're faring a 27 00:01:15,120 --> 00:01:17,720 Speaker 3: little bit better than unfortunately Sydney is at the moment. 28 00:01:17,760 --> 00:01:19,000 Speaker 3: How are you guys going down there? 29 00:01:19,280 --> 00:01:21,720 Speaker 2: We're okay. I think we're plodding on. But I think 30 00:01:21,720 --> 00:01:23,679 Speaker 2: we've missed another big fact. We all want to have 31 00:01:23,680 --> 00:01:26,039 Speaker 2: a pregnancy update this week. What week are we up to? 32 00:01:26,520 --> 00:01:31,080 Speaker 3: And we're week eighteen. This week, not feeling too bad, 33 00:01:31,319 --> 00:01:34,000 Speaker 3: just feeling constantly bloated. I think I was saying to you, 34 00:01:34,080 --> 00:01:36,000 Speaker 3: I have trouble just sitting down. If I sluch over, 35 00:01:36,040 --> 00:01:38,240 Speaker 3: I have to really sit up straight on purpose, because 36 00:01:38,240 --> 00:01:41,240 Speaker 3: I just feel like I'm constantly bloated, eating more small, 37 00:01:41,280 --> 00:01:44,160 Speaker 3: frequent meals than larger meals which I'm used to, So 38 00:01:44,480 --> 00:01:48,200 Speaker 3: lots of snacking going on. But yeah, otherwise, not feeling 39 00:01:48,200 --> 00:01:50,760 Speaker 3: too bad. Energy is not too bad this week so 40 00:01:51,160 --> 00:01:53,000 Speaker 3: been good. Being able to exercise as well, which has 41 00:01:53,000 --> 00:01:53,520 Speaker 3: been nice. 42 00:01:53,720 --> 00:01:56,280 Speaker 2: And of course we'll pop up some bump photos, because 43 00:01:56,320 --> 00:01:58,360 Speaker 2: everyone loves a bump photo. But I think, when I 44 00:01:58,400 --> 00:02:01,360 Speaker 2: think of you and having a baby, you're so very tall. 45 00:02:01,400 --> 00:02:03,880 Speaker 2: And I just remember midwife Kat, who's very well known 46 00:02:03,920 --> 00:02:06,000 Speaker 2: in this space, and when I had my twins five 47 00:02:06,080 --> 00:02:08,720 Speaker 2: years ago, she was like the girl of pregnancy, and 48 00:02:08,760 --> 00:02:10,679 Speaker 2: it just always stuck in my mind that she said 49 00:02:10,680 --> 00:02:14,040 Speaker 2: at a talk I went to that people who were tall, 50 00:02:14,120 --> 00:02:17,400 Speaker 2: pretty tall girls, tended to have easier pregnancies and easier 51 00:02:17,440 --> 00:02:20,400 Speaker 2: births because the way their bodies were made, it just 52 00:02:20,560 --> 00:02:23,720 Speaker 2: was a lot easier to hold and carry and push 53 00:02:23,760 --> 00:02:25,720 Speaker 2: out for one of a better word, a baby. And 54 00:02:25,760 --> 00:02:27,960 Speaker 2: I always think to myself, I was exactly the opposite. 55 00:02:28,040 --> 00:02:31,440 Speaker 2: So lucky I had a scheduled cesarean section with the twins. 56 00:02:31,520 --> 00:02:33,960 Speaker 2: But yeah, it'll be interesting to see how you go, 57 00:02:34,000 --> 00:02:36,840 Speaker 2: because if you're already feeling a bit full, it's always 58 00:02:36,880 --> 00:02:38,680 Speaker 2: good when we're dealing with clients when you've lived it, 59 00:02:38,680 --> 00:02:41,760 Speaker 2: we always come back with different recommendations. So we'll have 60 00:02:41,880 --> 00:02:45,240 Speaker 2: Leanne before baby and then Leanne's advice after baby to 61 00:02:45,280 --> 00:02:47,760 Speaker 2: be running off. So I'm pretty excited about this next 62 00:02:47,800 --> 00:02:50,200 Speaker 2: few months, so as many of our listeners are. So 63 00:02:50,280 --> 00:02:52,600 Speaker 2: thank you for your lovely well wishes. We love seeing them, 64 00:02:52,639 --> 00:02:56,399 Speaker 2: and we will pop a bump update picture each week 65 00:02:56,440 --> 00:02:58,640 Speaker 2: as well, so you can see the progression. If Leanne's happy, 66 00:02:58,639 --> 00:03:00,280 Speaker 2: I haven't checked that with her yet. She's just get 67 00:03:00,360 --> 00:03:01,359 Speaker 2: music to say thanks to that. 68 00:03:02,200 --> 00:03:04,200 Speaker 3: If that's what our listeners want, that is what our 69 00:03:04,240 --> 00:03:06,640 Speaker 3: listeners can have, SUSI, I'm not shy about that. There'll 70 00:03:06,680 --> 00:03:09,480 Speaker 3: be plenty of bits on my Instagram as the months 71 00:03:09,480 --> 00:03:11,840 Speaker 3: go on, I'm sure very But at the moment, it's 72 00:03:11,840 --> 00:03:14,120 Speaker 3: easy just to wear track pants during winter. It's been 73 00:03:14,160 --> 00:03:16,640 Speaker 3: pretty hard to hard pregnancy in the early days, just 74 00:03:16,639 --> 00:03:19,240 Speaker 3: big baggy jumpers and track pants. But I mean it's 75 00:03:19,280 --> 00:03:21,200 Speaker 3: not starting to warm up just yet. But I'm going 76 00:03:21,280 --> 00:03:23,799 Speaker 3: to have to get some stretchy jeans and some more 77 00:03:23,800 --> 00:03:27,440 Speaker 3: elastic clothes. I think some of month's big flowy dresses. Well. 78 00:03:27,639 --> 00:03:31,840 Speaker 2: If anyone hasn't seen Lean's own Instagram site, The Fitness Dietician, 79 00:03:32,320 --> 00:03:35,000 Speaker 2: you'll know she has abs, so Leanda at shely has abs, 80 00:03:35,040 --> 00:03:37,240 Speaker 2: so we'll be interesting to see what's happening to those abs. 81 00:03:37,680 --> 00:03:39,720 Speaker 2: But I am going to move on because it is 82 00:03:39,760 --> 00:03:43,119 Speaker 2: not a pregnancy podcast. But sorry, I'm getting distracted, and 83 00:03:43,480 --> 00:03:46,600 Speaker 2: we'll keep focused on the Nutrition Couch podcast for now. 84 00:03:46,800 --> 00:03:48,200 Speaker 1: So to get us started. 85 00:03:48,200 --> 00:03:50,920 Speaker 2: This week, one topic that came up in the media 86 00:03:51,120 --> 00:03:54,840 Speaker 2: was a concept of health halos, which resonated with both 87 00:03:54,880 --> 00:03:57,720 Speaker 2: of us because we see it a lot in our works. 88 00:03:57,760 --> 00:03:59,920 Speaker 2: We thought it was a worthy discussion of what is 89 00:04:00,160 --> 00:04:02,480 Speaker 2: a health halo and how does it impact our day 90 00:04:02,480 --> 00:04:05,200 Speaker 2: to day food and I guess an easy summary years 91 00:04:05,480 --> 00:04:07,880 Speaker 2: a lot of us are aware things like carrot sticks 92 00:04:07,920 --> 00:04:10,520 Speaker 2: and celery sticks are healthier than chocolates and lollies when 93 00:04:10,520 --> 00:04:13,400 Speaker 2: it comes to snack food. But sometimes there can be 94 00:04:13,440 --> 00:04:16,840 Speaker 2: some really subtle differences between a couple of different products 95 00:04:16,880 --> 00:04:19,599 Speaker 2: in the supermarket, and one may get labeled gord or 96 00:04:19,600 --> 00:04:22,760 Speaker 2: a healthier choice, and then the other just gets thrown 97 00:04:22,760 --> 00:04:26,599 Speaker 2: aside is a bad or unhealthy option. And the interesting 98 00:04:26,640 --> 00:04:29,520 Speaker 2: thing is that when different foods find their way into 99 00:04:29,560 --> 00:04:32,320 Speaker 2: that health food section of the supermarket or with that 100 00:04:32,400 --> 00:04:36,880 Speaker 2: health halo attached, sometimes it can be just really clever 101 00:04:37,320 --> 00:04:39,880 Speaker 2: marketing and these foods may be praised for being better 102 00:04:39,920 --> 00:04:42,560 Speaker 2: for us, but we actually maybe don't know why, and 103 00:04:42,600 --> 00:04:45,040 Speaker 2: when we look at the ingredient list or the foods 104 00:04:45,040 --> 00:04:48,000 Speaker 2: that might include things like coconut oil, organic raw sugar, 105 00:04:48,120 --> 00:04:50,680 Speaker 2: a gave rice malt syrup of course was the big 106 00:04:50,720 --> 00:04:53,640 Speaker 2: one a few years back, pink or Himalayan sea salt. 107 00:04:54,080 --> 00:04:56,080 Speaker 2: And we thought it worthy of a discussion because a 108 00:04:56,080 --> 00:04:58,480 Speaker 2: lot of our products that we're interested in do come 109 00:04:58,480 --> 00:05:01,200 Speaker 2: from the health food section of the supermarket. Indeed, there's 110 00:05:01,200 --> 00:05:04,520 Speaker 2: a perception that sometimes very processed foods can be healthier 111 00:05:04,520 --> 00:05:06,960 Speaker 2: because they exist here, and we thought it would be 112 00:05:07,279 --> 00:05:11,280 Speaker 2: a nice point of discussion for everyone this week and Leam, 113 00:05:11,360 --> 00:05:14,160 Speaker 2: what do you think health halos? Where do they come 114 00:05:14,200 --> 00:05:16,160 Speaker 2: into your work and what are your thoughts on them? 115 00:05:16,680 --> 00:05:18,800 Speaker 3: Yeah, I think I've seen a big trend in health 116 00:05:18,800 --> 00:05:22,160 Speaker 3: halos over the last few years because I think consumers 117 00:05:22,160 --> 00:05:24,839 Speaker 3: are very busy. There's a whole ale in terms of 118 00:05:24,839 --> 00:05:27,080 Speaker 3: the health food section the supermarket. It's no longer just 119 00:05:27,120 --> 00:05:29,920 Speaker 3: a little shell for a little corner in the supermarket anymore. 120 00:05:29,960 --> 00:05:33,039 Speaker 3: Like there's an entire aisle dedicated to the health food section. 121 00:05:33,440 --> 00:05:35,640 Speaker 3: And when I think of health halo, Susie, I think 122 00:05:36,160 --> 00:05:38,520 Speaker 3: lo fat, I think organic, I think paleo, no how 123 00:05:38,560 --> 00:05:41,640 Speaker 3: to sugar, high protein, baked, not fried, made with real fruit. 124 00:05:42,000 --> 00:05:45,040 Speaker 3: All of these are just, lack of a better word, clever, 125 00:05:45,120 --> 00:05:48,920 Speaker 3: marketing claims for most companies, like I've seen children's products 126 00:05:49,160 --> 00:05:52,119 Speaker 3: packed full of sugar, but it's got made with real fruit, 127 00:05:52,320 --> 00:05:54,120 Speaker 3: or it's got no added sugar on the front of 128 00:05:54,160 --> 00:05:56,120 Speaker 3: the packet, which doesn't mean that it's sugar free. It 129 00:05:56,240 --> 00:05:58,680 Speaker 3: may have a ton of sugar still there, but the 130 00:05:58,720 --> 00:06:01,520 Speaker 3: real fruit might be like fruit juice concentrate, or it 131 00:06:01,600 --> 00:06:04,480 Speaker 3: might be two percent blueberries, and then it's like another 132 00:06:04,600 --> 00:06:07,080 Speaker 3: you know, fifty grams of sugar in that as well. 133 00:06:07,279 --> 00:06:10,200 Speaker 3: And same deal with you know, organic caffie clients saving me. Oh, 134 00:06:10,279 --> 00:06:12,760 Speaker 3: I love this brand of corn chips because they're organic 135 00:06:12,800 --> 00:06:15,640 Speaker 3: corn chips. And it's like, Okay, that's cool, it's organic corn, 136 00:06:15,680 --> 00:06:18,560 Speaker 3: but it doesn't necessarily make it any healthier. And same 137 00:06:18,640 --> 00:06:21,159 Speaker 3: with you know the range of high protein is high 138 00:06:21,160 --> 00:06:25,520 Speaker 3: protein chocolates, high protein cookies, high protein musli bars. It's like, 139 00:06:25,880 --> 00:06:28,960 Speaker 3: are they actually any healthier despite having a little bit 140 00:06:28,960 --> 00:06:31,560 Speaker 3: more protein in there? And yes, we understand protein's important 141 00:06:31,560 --> 00:06:33,760 Speaker 3: for a healthy lifestyle, but I think we've just gone 142 00:06:33,760 --> 00:06:37,520 Speaker 3: a little bit protein crazy in the marketing of foods 143 00:06:37,560 --> 00:06:39,760 Speaker 3: these days. And bake not fried. It's another really good one. 144 00:06:39,800 --> 00:06:41,520 Speaker 3: You look at a bag of potato chips or a 145 00:06:41,560 --> 00:06:44,240 Speaker 3: bag of you know, crackers baked not fried still has 146 00:06:44,360 --> 00:06:47,000 Speaker 3: relatively the same amount of fat in it that another 147 00:06:47,120 --> 00:06:49,479 Speaker 3: normal bag of potato chips has, but people will grab 148 00:06:49,520 --> 00:06:51,960 Speaker 3: it thinking that that's a healthy option. My dad this 149 00:06:52,040 --> 00:06:54,400 Speaker 3: the other day. We went over and watched The State 150 00:06:54,400 --> 00:06:57,320 Speaker 3: of Origin with him, Susie. It was very depressing for Queenslanders, 151 00:06:57,360 --> 00:06:59,719 Speaker 3: but he, you know, he was very proud of himself 152 00:06:59,720 --> 00:07:01,200 Speaker 3: that He's like, oh, I picked up some snacks and 153 00:07:01,200 --> 00:07:03,159 Speaker 3: he threw me a bag of the Smith's bake not 154 00:07:03,279 --> 00:07:05,320 Speaker 3: fried chips and I was like, oh, I didn't have 155 00:07:05,320 --> 00:07:07,159 Speaker 3: the heart to tell him, like he was really trying, 156 00:07:08,440 --> 00:07:10,160 Speaker 3: and he was like, what do you think? And I 157 00:07:10,200 --> 00:07:12,480 Speaker 3: was like, oh, yeah, like that, you know, they're super tasty, 158 00:07:12,480 --> 00:07:14,520 Speaker 3: and just kind of left that. But when I actually 159 00:07:14,600 --> 00:07:16,640 Speaker 3: compared them to the normal bag of Smith's chips, they 160 00:07:16,640 --> 00:07:20,040 Speaker 3: weren't actually any healthier. So I think that these marketing 161 00:07:20,120 --> 00:07:23,000 Speaker 3: labels are something we really really need to pay attention to. 162 00:07:23,320 --> 00:07:25,320 Speaker 3: And I've always said to my clients, don't even worry 163 00:07:25,320 --> 00:07:27,240 Speaker 3: about the front of the package marketing or the health 164 00:07:27,240 --> 00:07:29,960 Speaker 3: claims or the health halo. Say flip it over, read 165 00:07:30,000 --> 00:07:32,720 Speaker 3: the ingredient list and actually do a proper comparison compared 166 00:07:32,760 --> 00:07:35,440 Speaker 3: to you know, the quote unquote normal product on the market. 167 00:07:36,160 --> 00:07:38,840 Speaker 2: I really love those bake dot fried chips, can I 168 00:07:38,880 --> 00:07:42,640 Speaker 2: see particularly the salt and finninger. But they do have 169 00:07:42,760 --> 00:07:45,560 Speaker 2: a really high calorie load. So yes, one hundred percent. 170 00:07:46,000 --> 00:07:48,400 Speaker 2: I think the products that it comes up for me 171 00:07:48,640 --> 00:07:51,920 Speaker 2: a protein bars and protein balls in particular, and often 172 00:07:51,920 --> 00:07:54,760 Speaker 2: gluten free products because they for a long time have 173 00:07:54,840 --> 00:07:56,840 Speaker 2: been painted with a health brush, and often, as we know, 174 00:07:56,880 --> 00:07:59,160 Speaker 2: they're more heavily processed than non gluten products. 175 00:07:59,560 --> 00:08:00,440 Speaker 1: I think, by. 176 00:08:00,320 --> 00:08:04,640 Speaker 2: Way of historical value, the reason that foods end up 177 00:08:04,640 --> 00:08:08,000 Speaker 2: in the health food section doesn't necessarily have anything to 178 00:08:08,000 --> 00:08:11,320 Speaker 2: do with their nutrient composition. It will depend on a 179 00:08:11,440 --> 00:08:15,400 Speaker 2: negotiation between the manufacturer and the buyer of the supermarket. 180 00:08:15,960 --> 00:08:19,760 Speaker 2: And keep in mind that supermarket buyers are incredibly powerful 181 00:08:19,840 --> 00:08:24,120 Speaker 2: human beings. They are driven by sales targets, by positioning, 182 00:08:24,520 --> 00:08:27,040 Speaker 2: by how much companies are prepared to pay, the power 183 00:08:27,040 --> 00:08:29,480 Speaker 2: of the company, and the overall scheme of the supermarket. 184 00:08:29,800 --> 00:08:32,040 Speaker 2: What the supermarket brands are doing with their own health 185 00:08:32,080 --> 00:08:35,319 Speaker 2: food aisle, what's selling well, They will adjust that based 186 00:08:35,360 --> 00:08:39,240 Speaker 2: on consumer demand, not nutritional characteristics. That's really really important. 187 00:08:39,840 --> 00:08:42,520 Speaker 2: The only take home message I would give to people 188 00:08:42,559 --> 00:08:45,080 Speaker 2: is if you look at an ingredient list and there's 189 00:08:45,160 --> 00:08:48,680 Speaker 2: twenty plus ingredients on that label, chances are it's not 190 00:08:48,760 --> 00:08:51,600 Speaker 2: very healthy, and it's indicative of how process the food 191 00:08:51,640 --> 00:08:55,319 Speaker 2: are is and as we know, highly processed foods are 192 00:08:55,320 --> 00:08:57,400 Speaker 2: the worse for us when it comes to long term 193 00:08:57,440 --> 00:09:01,240 Speaker 2: health and information in the body. So sure, you may 194 00:09:01,440 --> 00:09:04,319 Speaker 2: have a specific allergy or food and tolerance that you're 195 00:09:04,360 --> 00:09:07,800 Speaker 2: looking for in those sections, but in general, if it 196 00:09:07,920 --> 00:09:11,200 Speaker 2: sounds too good to be true, and it's healthier chocolate 197 00:09:11,280 --> 00:09:14,280 Speaker 2: or healthier biscuits or foods that are generally not healthy, 198 00:09:14,679 --> 00:09:17,439 Speaker 2: they're probably not significantly better for you and need to 199 00:09:17,480 --> 00:09:20,240 Speaker 2: be consumed in that control amount, as we would suggest 200 00:09:20,360 --> 00:09:24,000 Speaker 2: any process food be. And that is just the way 201 00:09:24,040 --> 00:09:26,439 Speaker 2: it works out. Dietitians and nutritionists don't run the health 202 00:09:26,440 --> 00:09:30,200 Speaker 2: food aisle. It's dictated by consumer demand and food trends, 203 00:09:30,640 --> 00:09:34,560 Speaker 2: which are driven by often companies that have an interest 204 00:09:34,559 --> 00:09:38,560 Speaker 2: in marketing that for specific reasons. And for some time 205 00:09:38,600 --> 00:09:42,040 Speaker 2: it's definitely been protein has had that health halo. Vegan 206 00:09:42,200 --> 00:09:44,720 Speaker 2: plant based foods at the moment, I think it's the 207 00:09:44,760 --> 00:09:48,160 Speaker 2: greatest area of growth in supermarket, and then of course 208 00:09:48,200 --> 00:09:50,079 Speaker 2: you go to the music bar section or even the 209 00:09:50,080 --> 00:09:52,560 Speaker 2: potato chip section as you described, and we'll see those 210 00:09:52,640 --> 00:09:56,199 Speaker 2: kind of products described for lunch box friendly options. So 211 00:09:56,679 --> 00:09:58,480 Speaker 2: I just paint them with all a brush of process 212 00:09:58,520 --> 00:10:00,679 Speaker 2: food and try and include as as little of it 213 00:10:00,720 --> 00:10:03,680 Speaker 2: as you can, and most of the packaging on product, 214 00:10:03,720 --> 00:10:06,120 Speaker 2: or even the way product looks will be dictated by 215 00:10:06,160 --> 00:10:09,640 Speaker 2: marketing and consumer perception rather than the science, and the 216 00:10:09,640 --> 00:10:11,839 Speaker 2: science will come down purely to the ingredient list and 217 00:10:12,240 --> 00:10:14,480 Speaker 2: the nutritional panel. That's the only thing you can take 218 00:10:14,600 --> 00:10:17,520 Speaker 2: is a true representation of a healthy food. 219 00:10:18,280 --> 00:10:20,000 Speaker 3: And I think a really interesting one as well, which 220 00:10:20,000 --> 00:10:22,160 Speaker 3: I see is really making its way in the supermarkets 221 00:10:22,200 --> 00:10:24,520 Speaker 3: in the last few months. USI is the no added sugar, 222 00:10:25,080 --> 00:10:27,120 Speaker 3: all the sugar free options, and I think it's quite 223 00:10:27,160 --> 00:10:29,920 Speaker 3: amusing because the sugar free is generally no added like 224 00:10:30,080 --> 00:10:32,640 Speaker 3: refined sugar, so basically no white sugar added. 225 00:10:32,760 --> 00:10:33,640 Speaker 1: But if you look at a lot. 226 00:10:33,520 --> 00:10:35,640 Speaker 3: Of these sugar free biscuits and cakes in that sort 227 00:10:35,679 --> 00:10:38,040 Speaker 3: of thing, some of them aren't necessarily sugar free. A 228 00:10:38,040 --> 00:10:40,360 Speaker 3: lot of them have honey as the sugar type, or 229 00:10:40,360 --> 00:10:42,440 Speaker 3: a lot of them have a give syrup so sugar type, 230 00:10:42,480 --> 00:10:44,000 Speaker 3: so there's a lot a ton of sugar in them. 231 00:10:44,000 --> 00:10:46,640 Speaker 3: They're no different, but it's just they're not using you know, 232 00:10:46,720 --> 00:10:49,520 Speaker 3: white sugar or another health halo is something like raw 233 00:10:49,520 --> 00:10:51,560 Speaker 3: brown sugar. The amount of clients they say to me, oh, 234 00:10:51,559 --> 00:10:53,160 Speaker 3: I don't add white sugar to my tea, but I 235 00:10:53,200 --> 00:10:55,800 Speaker 3: have two or three teaspoons of raw brown organic sugar, 236 00:10:56,000 --> 00:10:58,319 Speaker 3: thinking that that is healthier because it's I don't know, 237 00:10:58,400 --> 00:11:01,160 Speaker 3: it's raw, it's brown, it's organic gras. So just really 238 00:11:01,160 --> 00:11:04,199 Speaker 3: watching those health halos without it even being a processed food, 239 00:11:04,280 --> 00:11:06,920 Speaker 3: like raw brown organic sugar probably is one ingredient in it. 240 00:11:07,080 --> 00:11:08,920 Speaker 3: Same deal with some of our oils. You know, people 241 00:11:08,920 --> 00:11:11,760 Speaker 3: think that coconut oil is superior to something like extraversion 242 00:11:11,800 --> 00:11:14,720 Speaker 3: olive oil, or people are spending four times the amount 243 00:11:14,720 --> 00:11:17,920 Speaker 3: on pink Himalayan sea salt versus just you know, normal 244 00:11:18,000 --> 00:11:20,679 Speaker 3: binos table salt or something like that. So I think 245 00:11:20,880 --> 00:11:23,319 Speaker 3: there are a lot of products scattered through the supermarket 246 00:11:23,360 --> 00:11:26,520 Speaker 3: that probably costs two, three, four times as much. But 247 00:11:26,559 --> 00:11:28,280 Speaker 3: if we look at the actual health benefit at the 248 00:11:28,360 --> 00:11:31,120 Speaker 3: end of the day, maybe a small percentage of benefit, 249 00:11:31,280 --> 00:11:33,520 Speaker 3: but perhaps when it comes down to weighing the cost 250 00:11:33,520 --> 00:11:35,200 Speaker 3: of it, I'm probably not really going to make a 251 00:11:35,240 --> 00:11:37,400 Speaker 3: huge impact based on the additional costs. 252 00:11:37,679 --> 00:11:39,760 Speaker 2: No, and I think about the products that I myself 253 00:11:39,840 --> 00:11:43,360 Speaker 2: would buy or recommend clients access there, just off the 254 00:11:43,360 --> 00:11:45,840 Speaker 2: top of my head. The only ones I point towards. 255 00:11:45,880 --> 00:11:48,680 Speaker 2: There's a couple of nut and seed products which tend 256 00:11:48,760 --> 00:11:50,680 Speaker 2: to be sold there, because if you think about nuts 257 00:11:50,720 --> 00:11:53,160 Speaker 2: in the supermarket, they're kind of sometimes sold in the 258 00:11:53,200 --> 00:11:55,880 Speaker 2: baking section, So I can understand why some snack food 259 00:11:55,920 --> 00:11:58,960 Speaker 2: companies position I'm thinking of the munch bites, you know, 260 00:11:59,000 --> 00:12:02,040 Speaker 2: the pumpkin seed munch bites that's one product, or the 261 00:12:02,120 --> 00:12:04,520 Speaker 2: roasted broad beans from the Happy Snack Food company that 262 00:12:04,559 --> 00:12:07,920 Speaker 2: are particularly healthy. I don't mind the messy monkeys for kids, 263 00:12:08,360 --> 00:12:10,880 Speaker 2: the kind of little flavored. There's a couple of brown 264 00:12:11,000 --> 00:12:15,240 Speaker 2: rice cake options, and definitely the Woolworth's brand of beetroot 265 00:12:15,280 --> 00:12:18,880 Speaker 2: bytes or pumpkin bites and nutritionally quite good. But in general, 266 00:12:18,920 --> 00:12:21,200 Speaker 2: there would be very very few products that I would 267 00:12:21,200 --> 00:12:24,280 Speaker 2: point towards and think that they're healthier. And when it 268 00:12:24,280 --> 00:12:27,320 Speaker 2: comes to things like the protein cookies and protein balls 269 00:12:27,320 --> 00:12:30,520 Speaker 2: and protein bars, they can taste great and as we've 270 00:12:30,520 --> 00:12:33,000 Speaker 2: discussed before. Calorie wise, they can be more like a 271 00:12:33,040 --> 00:12:35,680 Speaker 2: cake at two three hundred calories per serve, and the 272 00:12:35,720 --> 00:12:38,080 Speaker 2: serf may be as little as thirty to forty grams. 273 00:12:38,280 --> 00:12:40,360 Speaker 2: But you know, the reason that I don't buy them 274 00:12:40,440 --> 00:12:43,960 Speaker 2: or recommend them because they're so expensive, Like that's you know, 275 00:12:44,040 --> 00:12:47,199 Speaker 2: three or four dollars minimum per snack. Like most people 276 00:12:47,200 --> 00:12:49,679 Speaker 2: that I'm speaking to are on a food budget. They 277 00:12:49,679 --> 00:12:51,400 Speaker 2: don't want to be spending that much on a one 278 00:12:51,400 --> 00:12:53,760 Speaker 2: off snack that you know, it doesn't fit into a 279 00:12:53,760 --> 00:12:55,880 Speaker 2: household budget. Nor would I expect my clients to be 280 00:12:55,920 --> 00:12:58,240 Speaker 2: spending that much when they could have cheese and crackers 281 00:12:58,320 --> 00:13:00,160 Speaker 2: or a yogurt for half as much with a lot 282 00:13:00,200 --> 00:13:03,040 Speaker 2: more nutrition overall. And as I said, the easiest way 283 00:13:03,080 --> 00:13:05,480 Speaker 2: to determine if you're looking at that ingredient list and 284 00:13:05,520 --> 00:13:08,360 Speaker 2: it's really long, it's heavily processed, and most likely we 285 00:13:08,400 --> 00:13:11,440 Speaker 2: wouldn't really be suggesting it as a regular food product, 286 00:13:11,840 --> 00:13:13,800 Speaker 2: more of a one off or if you really liked it, 287 00:13:13,840 --> 00:13:17,120 Speaker 2: but not something I generally recommend families by as part 288 00:13:17,160 --> 00:13:18,800 Speaker 2: of the routine supermarket shop. 289 00:13:19,400 --> 00:13:22,720 Speaker 3: Definitely agree that so very interesting in terms of our health. 290 00:13:22,760 --> 00:13:24,480 Speaker 3: Halos and can see why the media has picked that 291 00:13:24,520 --> 00:13:27,280 Speaker 3: one up this week, Susy. And now another topic of 292 00:13:27,360 --> 00:13:30,040 Speaker 3: interest in our clinics this week, and we've had quite 293 00:13:30,040 --> 00:13:32,640 Speaker 3: a few clients bringing this, I guess this topic around 294 00:13:32,640 --> 00:13:35,600 Speaker 3: genetic mutation for the last couple of i'd say months either, 295 00:13:36,000 --> 00:13:40,120 Speaker 3: So the MTHFR mutation, it's been coming up a lot 296 00:13:40,160 --> 00:13:42,040 Speaker 3: in our clinic, Susi. I'm sure a lot of people 297 00:13:42,040 --> 00:13:43,960 Speaker 3: have heard it, heard about it, or as we like 298 00:13:44,000 --> 00:13:48,120 Speaker 3: to call the mother gene mutation. Sissy, I'm going to 299 00:13:48,160 --> 00:13:50,319 Speaker 3: throw this one to you. This is really definitely your 300 00:13:50,360 --> 00:13:53,000 Speaker 3: area of expertise and not mine. So what can you 301 00:13:53,000 --> 00:13:55,400 Speaker 3: tell our listeners about this specific gene. 302 00:13:55,840 --> 00:14:00,520 Speaker 2: So I became aware of MTHFR mutations probably about five 303 00:14:00,600 --> 00:14:04,680 Speaker 2: years ago, and I can't remember exactly why. It was, 304 00:14:04,800 --> 00:14:07,400 Speaker 2: probably because a client had come and said that they'd 305 00:14:07,400 --> 00:14:11,439 Speaker 2: had this genetic mutation and I had myself had been 306 00:14:11,480 --> 00:14:15,920 Speaker 2: tested for it with my GP because I had been 307 00:14:15,920 --> 00:14:18,120 Speaker 2: doing some fertility stuff and it had come up that 308 00:14:18,200 --> 00:14:22,920 Speaker 2: I myself had this mutation. Now, at the most general 309 00:14:23,360 --> 00:14:27,280 Speaker 2: form of it, it's a gene mutation that's relatively common, 310 00:14:27,600 --> 00:14:30,160 Speaker 2: and as such, we've only been sort of testing for 311 00:14:30,240 --> 00:14:33,320 Speaker 2: it in more recent years, and it's a gene that 312 00:14:33,440 --> 00:14:38,560 Speaker 2: is involved in producing an enzyme that metabolizes folate. Now, 313 00:14:38,560 --> 00:14:42,000 Speaker 2: folate is a B group vitamin, Vitamin B nine. People 314 00:14:42,040 --> 00:14:46,200 Speaker 2: who are trying to conceive or having nutrition for fertility 315 00:14:46,240 --> 00:14:49,480 Speaker 2: will be interested sometimes in folate because, of course, there 316 00:14:49,520 --> 00:14:53,720 Speaker 2: have been recommendations to prevent neutube defects, to take folate 317 00:14:53,760 --> 00:14:57,680 Speaker 2: supplement to make sure you've got enough of that key nutrient. Now, 318 00:14:58,120 --> 00:15:01,320 Speaker 2: this particular gene mutation, and I'll talk in a minute 319 00:15:01,360 --> 00:15:03,360 Speaker 2: about the couple that exist. 320 00:15:04,200 --> 00:15:05,800 Speaker 1: Specifically, it is. 321 00:15:05,800 --> 00:15:10,000 Speaker 2: This enzyme which converts folate in our bodies into a 322 00:15:10,040 --> 00:15:13,120 Speaker 2: form of folate that can be actually active and used 323 00:15:13,120 --> 00:15:16,880 Speaker 2: in a number of metabolic processes. It's heavily involved in 324 00:15:16,880 --> 00:15:22,720 Speaker 2: inflammatory pathways, our stress response, energy metabolism, and specifically the 325 00:15:22,760 --> 00:15:25,880 Speaker 2: synthesis of DNA and hence the link to new cell 326 00:15:25,920 --> 00:15:30,160 Speaker 2: development and potential miscarriage if there are issues with this gene. 327 00:15:30,640 --> 00:15:33,880 Speaker 2: And one of the genes specifically is closely linked to 328 00:15:33,920 --> 00:15:37,000 Speaker 2: inflammation and elevated home assystem which can have a number 329 00:15:37,000 --> 00:15:40,680 Speaker 2: of implications for heart disease respectors and type two diabetes. 330 00:15:40,800 --> 00:15:43,880 Speaker 2: So a few years ago, working with an endocrinologist, and 331 00:15:43,920 --> 00:15:46,280 Speaker 2: I gave a presentation on this gene mutation, and he 332 00:15:46,960 --> 00:15:48,800 Speaker 2: was older and he was about to retire, and he 333 00:15:48,920 --> 00:15:51,200 Speaker 2: said to in front of the doctors, well, I've never 334 00:15:51,240 --> 00:15:52,840 Speaker 2: heard of it. I don't believe in it, But I 335 00:15:52,840 --> 00:15:56,400 Speaker 2: think the more we come to learn about these pathways 336 00:15:56,920 --> 00:15:59,560 Speaker 2: and understand we don't know everything, the more we are 337 00:16:00,200 --> 00:16:02,600 Speaker 2: to find things like this mutation that can have quite 338 00:16:02,640 --> 00:16:07,520 Speaker 2: profound effects on folate pathways. So there are two of 339 00:16:07,560 --> 00:16:11,840 Speaker 2: these genes one C six double seventy and one is 340 00:16:11,920 --> 00:16:15,040 Speaker 2: a one two nine eight C. People can have one 341 00:16:15,080 --> 00:16:17,200 Speaker 2: of those, they can have two, or they can have 342 00:16:17,240 --> 00:16:19,920 Speaker 2: one of each. And the number of genes whether you 343 00:16:20,000 --> 00:16:23,040 Speaker 2: have two and so a homozygous for that gene can 344 00:16:23,320 --> 00:16:26,680 Speaker 2: lead to more pronounced symptoms as opposed to having just one, 345 00:16:27,040 --> 00:16:30,680 Speaker 2: and it is associated with an increase I wouldn't say risk, 346 00:16:30,720 --> 00:16:33,760 Speaker 2: an increased chance of having multiples, which perhaps might explain 347 00:16:33,840 --> 00:16:36,560 Speaker 2: that I have this gene mutation myself, and of course 348 00:16:36,560 --> 00:16:38,520 Speaker 2: have had twins and a history of twins in my family. 349 00:16:39,120 --> 00:16:42,760 Speaker 2: But from a daily perspective when we're dealing with clients, 350 00:16:42,840 --> 00:16:45,600 Speaker 2: the reason that it comes up for me is that 351 00:16:45,960 --> 00:16:49,160 Speaker 2: there are general recommendations for people who are wanting to 352 00:16:49,160 --> 00:16:52,360 Speaker 2: have children had a history of miscarriage or fertility issues 353 00:16:52,360 --> 00:16:56,080 Speaker 2: to supplement of course with folate and quite high amounts 354 00:16:56,080 --> 00:16:58,680 Speaker 2: of folate. But what we know is that that form 355 00:16:58,720 --> 00:17:02,280 Speaker 2: of fol eate for the people who have this gene mutation, 356 00:17:02,920 --> 00:17:05,679 Speaker 2: they may not be able to metabolize it very well. 357 00:17:06,040 --> 00:17:08,359 Speaker 2: And so the recommendation is, if you have one or 358 00:17:08,400 --> 00:17:10,480 Speaker 2: two of these gen mutations, you really need to be 359 00:17:10,560 --> 00:17:13,440 Speaker 2: what we call on a methylated folate, so the folate 360 00:17:13,560 --> 00:17:15,960 Speaker 2: is in its active form and can be metabolized in 361 00:17:16,000 --> 00:17:19,480 Speaker 2: the body. So it's quite a simple follow on effect 362 00:17:19,560 --> 00:17:21,720 Speaker 2: if you have it. It basically means the type of 363 00:17:21,800 --> 00:17:25,640 Speaker 2: folate that you should supplement with should be different. And indeed, 364 00:17:25,680 --> 00:17:28,360 Speaker 2: one of the dieticians we both know very well, Mel mcgrice, 365 00:17:28,440 --> 00:17:31,760 Speaker 2: who is an expert in fertility nutrition, will often talk 366 00:17:31,800 --> 00:17:34,600 Speaker 2: about it in her experience and working with people who 367 00:17:34,640 --> 00:17:38,240 Speaker 2: are dealing with pregnancy related issues or fertility related issues. 368 00:17:38,600 --> 00:17:40,960 Speaker 2: But the thing that comes up for me, and this 369 00:17:41,040 --> 00:17:43,280 Speaker 2: is the link specifically to diet, is that if I 370 00:17:43,400 --> 00:17:46,640 Speaker 2: have someone who presents in my office and they may 371 00:17:46,680 --> 00:17:49,760 Speaker 2: have had a history of fertility issues or miscarriage, or 372 00:17:49,800 --> 00:17:53,159 Speaker 2: in their family have heart disease, increased levels of inflammation, 373 00:17:53,880 --> 00:17:59,159 Speaker 2: very very fatigued and tired, and also have inshorn resistance. 374 00:17:59,720 --> 00:18:02,280 Speaker 2: Some times I will ask to see if they have 375 00:18:02,359 --> 00:18:05,720 Speaker 2: these gene mutations, because what I want to know is 376 00:18:05,760 --> 00:18:09,080 Speaker 2: that if they're consuming breads and cereals that are all 377 00:18:09,119 --> 00:18:13,480 Speaker 2: fortified with folate in our food supply, and this is 378 00:18:13,520 --> 00:18:16,920 Speaker 2: potentially a type of folate that they can't metabolize, well, 379 00:18:17,320 --> 00:18:20,240 Speaker 2: is it actually doing them more damage by having that 380 00:18:20,720 --> 00:18:23,320 Speaker 2: supplementary food in their diet, And as such, would they 381 00:18:23,320 --> 00:18:26,000 Speaker 2: be better on a gluten free diet, because of course 382 00:18:26,040 --> 00:18:28,639 Speaker 2: gluten free products are not fortified with this form of 383 00:18:28,640 --> 00:18:32,119 Speaker 2: folate they potentially cannot metabolize. And so indeed, if I 384 00:18:32,160 --> 00:18:35,200 Speaker 2: have a client who comes in and one they're trying 385 00:18:35,200 --> 00:18:37,639 Speaker 2: to have a baby or planning to straight away, I 386 00:18:37,720 --> 00:18:39,800 Speaker 2: want to know if they potentially have this gene mutation 387 00:18:39,960 --> 00:18:43,040 Speaker 2: one or both, and as such would be giving a 388 00:18:43,040 --> 00:18:45,840 Speaker 2: different recommendation on the type of folate they should be 389 00:18:45,880 --> 00:18:48,840 Speaker 2: supplementing their diet with, or if they have some gut 390 00:18:48,880 --> 00:18:53,520 Speaker 2: disturbance and some of the other symptoms, specifically high homo systeine, instantly, 391 00:18:53,560 --> 00:18:55,760 Speaker 2: I would suggest they start on a gluten free diet, 392 00:18:56,080 --> 00:18:58,560 Speaker 2: not because they've got an issue with gluten, but because 393 00:18:58,640 --> 00:19:01,600 Speaker 2: the gluten free flower that be incorporating their diet won't 394 00:19:01,640 --> 00:19:06,080 Speaker 2: have that form of folate fortified, which potentially they can't metabolize. Now, 395 00:19:06,359 --> 00:19:09,879 Speaker 2: the other little interesting thing about this genetic mutation is 396 00:19:09,920 --> 00:19:13,320 Speaker 2: that one is more pronounced linked to inflammation in the body, 397 00:19:13,400 --> 00:19:16,760 Speaker 2: and that's the C six double seventy gene. So they 398 00:19:16,840 --> 00:19:19,280 Speaker 2: all operate quite differently. It's not a one size fits all, 399 00:19:19,320 --> 00:19:21,440 Speaker 2: which is why you need to speak to a doctor 400 00:19:21,480 --> 00:19:23,800 Speaker 2: or a dietitian who has experience in this before you 401 00:19:23,880 --> 00:19:27,320 Speaker 2: eliminate gluten from your diet without knowing if you've got 402 00:19:27,320 --> 00:19:32,040 Speaker 2: that specific mutation. But of interest to me was that 403 00:19:32,200 --> 00:19:35,359 Speaker 2: natural folate, which of course we find in greatest concentrations 404 00:19:35,359 --> 00:19:38,360 Speaker 2: in leafy green vegetables, and you would argue that as 405 00:19:38,400 --> 00:19:42,280 Speaker 2: dietitians we probably naturally consume loads and loads of these 406 00:19:42,640 --> 00:19:46,760 Speaker 2: in our diet. Is that it overrides the pathway naturally. 407 00:19:46,880 --> 00:19:51,080 Speaker 2: So even if you have that gene mutation, simply making 408 00:19:51,119 --> 00:19:54,000 Speaker 2: sure that you're having really high natural amounts of folates 409 00:19:54,040 --> 00:19:57,199 Speaker 2: from several serves of leafy green veggies a day and 410 00:19:57,320 --> 00:20:00,920 Speaker 2: natural forms of folate from fruits and vegetables, we'll skip 411 00:20:00,960 --> 00:20:02,960 Speaker 2: the pathway and you don't have this effect of perhaps 412 00:20:03,040 --> 00:20:06,119 Speaker 2: not being able to metabolize the folate efficiently. And so 413 00:20:06,240 --> 00:20:08,240 Speaker 2: I believe that's probably one of the reasons that I 414 00:20:08,280 --> 00:20:10,680 Speaker 2: have never had myself any of these symptoms and had 415 00:20:10,680 --> 00:20:13,160 Speaker 2: no issues, because naturally my diet would have been packed 416 00:20:13,200 --> 00:20:16,280 Speaker 2: full of folate my whole time. Now, this is something 417 00:20:16,320 --> 00:20:18,760 Speaker 2: not to be proud of, but I didn't actively supplement 418 00:20:18,800 --> 00:20:22,040 Speaker 2: my diet when I was pregnant, not because I had 419 00:20:22,680 --> 00:20:24,679 Speaker 2: It was a decision. It was more that I'm not 420 00:20:24,760 --> 00:20:27,720 Speaker 2: very good with taking things and often forgot. But in hindsight, 421 00:20:27,920 --> 00:20:29,520 Speaker 2: you know, my diet would have been so packed with 422 00:20:29,560 --> 00:20:32,120 Speaker 2: folate because I am a dietitian and eat such large 423 00:20:32,160 --> 00:20:34,760 Speaker 2: volumes of fresh fruit and vegetables anyway, So one of 424 00:20:34,760 --> 00:20:37,119 Speaker 2: the take home messages for anyone listening who knows they 425 00:20:37,119 --> 00:20:38,240 Speaker 2: have this mutation is. 426 00:20:38,240 --> 00:20:39,000 Speaker 1: Interested in it. 427 00:20:39,240 --> 00:20:41,560 Speaker 2: Who thinks, oh, hang on, I had a history of miscarriage, 428 00:20:41,640 --> 00:20:43,520 Speaker 2: and I have a little bit of gut disturbance and 429 00:20:43,560 --> 00:20:46,760 Speaker 2: I feel really tired, and there's no explanation. Definitely, I 430 00:20:46,760 --> 00:20:48,520 Speaker 2: would ask to have the gene test done. I think 431 00:20:48,520 --> 00:20:50,640 Speaker 2: it costs about forty dollars to see if you've got 432 00:20:50,760 --> 00:20:53,600 Speaker 2: one gene, two genes both genes and as such may 433 00:20:53,640 --> 00:20:57,720 Speaker 2: have a reduction inefficiency of folate metabolism estimated between forty 434 00:20:57,720 --> 00:21:00,520 Speaker 2: and seventy percent, and hence the link to energy production 435 00:21:00,600 --> 00:21:05,040 Speaker 2: and fatigue. If you naturally, the best recommendation we can 436 00:21:05,080 --> 00:21:07,320 Speaker 2: give you is before you go and Russian door gluten 437 00:21:07,359 --> 00:21:09,800 Speaker 2: free diet or bimethylated fol eight, you've just got to 438 00:21:09,800 --> 00:21:11,920 Speaker 2: eat a whole lot more green veggies because naturally that 439 00:21:11,960 --> 00:21:15,480 Speaker 2: will help to correct that pathway and help to make 440 00:21:15,520 --> 00:21:17,719 Speaker 2: sure that you're at less risk of things like the 441 00:21:17,720 --> 00:21:20,800 Speaker 2: symptoms which can be fatigue or sell if you're thinking 442 00:21:20,840 --> 00:21:24,119 Speaker 2: of getting pregnant. That's a natural recommendation. So that's my 443 00:21:24,280 --> 00:21:27,480 Speaker 2: experience with MTHFI mutations. I'm by no means an expert. 444 00:21:27,600 --> 00:21:31,040 Speaker 2: It's just by my clinical experience with it. And I 445 00:21:31,040 --> 00:21:33,199 Speaker 2: think you have done a podcast looking at this on 446 00:21:33,359 --> 00:21:34,240 Speaker 2: leandmal nutrition. 447 00:21:35,200 --> 00:21:37,440 Speaker 3: No, I haven't. I haven't know. It's a very new 448 00:21:38,080 --> 00:21:38,679 Speaker 3: area for me. 449 00:21:39,040 --> 00:21:41,200 Speaker 2: It comes up though, it comes up in your discussion 450 00:21:41,200 --> 00:21:42,000 Speaker 2: with people, doesn't it. 451 00:21:42,080 --> 00:21:43,840 Speaker 3: I think it has. Yeah, yeah, but I think we've 452 00:21:43,840 --> 00:21:46,320 Speaker 3: only really brushed the surface on it. We've never really 453 00:21:46,320 --> 00:21:48,880 Speaker 3: taken a deep dive into it, but is an interesting one. 454 00:21:48,880 --> 00:21:51,240 Speaker 3: Perhaps maybe I could get an expert on to chat 455 00:21:51,320 --> 00:21:54,679 Speaker 3: further through. But with the testing, it's just a standard 456 00:21:54,680 --> 00:21:56,359 Speaker 3: blood test through your doctrial GP is it. 457 00:21:56,680 --> 00:21:59,320 Speaker 2: Yeah, very easy, forty dollars and it just tells you 458 00:21:59,359 --> 00:22:01,760 Speaker 2: if you've got one or two of those. And absolutely 459 00:22:01,800 --> 00:22:03,960 Speaker 2: I think if you're symptomatic in the sense of because 460 00:22:04,000 --> 00:22:06,879 Speaker 2: of course it tends to get more pronounces we get older, 461 00:22:07,480 --> 00:22:10,639 Speaker 2: because inflammation increases over time and your body's not as 462 00:22:10,640 --> 00:22:11,919 Speaker 2: efficient as it once was. 463 00:22:12,000 --> 00:22:13,879 Speaker 1: Perhaps your diet is not as good as it once was. 464 00:22:13,920 --> 00:22:16,760 Speaker 2: You might gain weight, which of course increases inflammation, and 465 00:22:16,760 --> 00:22:19,480 Speaker 2: it kicks off all of these pathways. But of interesting, 466 00:22:19,560 --> 00:22:21,359 Speaker 2: and I think it's fun because people will say, oh, 467 00:22:21,359 --> 00:22:23,639 Speaker 2: I've gone on a gluten free diet and I feel better, 468 00:22:23,680 --> 00:22:25,960 Speaker 2: So obviously it's a gluten issue. And it's not a 469 00:22:25,960 --> 00:22:28,359 Speaker 2: gluten issue. It's a flower issue. And the type of 470 00:22:28,400 --> 00:22:31,560 Speaker 2: follow we're getting through the food supply. If you're consuming 471 00:22:31,720 --> 00:22:34,960 Speaker 2: breads and cereals that are got that fortified flower, which 472 00:22:35,000 --> 00:22:37,240 Speaker 2: all do to help prevent your or two defects. But 473 00:22:37,320 --> 00:22:39,919 Speaker 2: you would argue these are actually contraindicated depending on your 474 00:22:39,960 --> 00:22:42,919 Speaker 2: genetic profile. So it's like all these areas we are 475 00:22:43,000 --> 00:22:46,760 Speaker 2: learning so much every single day. But it's relevant because 476 00:22:46,760 --> 00:22:50,240 Speaker 2: for me as a dietitian, and the response to the 477 00:22:50,320 --> 00:22:52,240 Speaker 2: doctor at that time and he said, I've never heard 478 00:22:52,280 --> 00:22:54,040 Speaker 2: of it is you only have to go back to 479 00:22:54,080 --> 00:22:58,320 Speaker 2: your basic biochemical pathways to see the pronounced effect and 480 00:22:58,359 --> 00:23:02,520 Speaker 2: the role folate play in so many of our body systems. 481 00:23:02,880 --> 00:23:04,720 Speaker 2: And if you have a gene mutation that would suggest 482 00:23:04,760 --> 00:23:08,480 Speaker 2: you're not metabolizing that nutrient effectively, that's. 483 00:23:08,240 --> 00:23:09,160 Speaker 1: A huge problem. 484 00:23:09,400 --> 00:23:12,280 Speaker 2: And it's also very easily fixed, whether it's bi supplementation 485 00:23:12,400 --> 00:23:14,879 Speaker 2: with the right type of supplement by sympimble changes to 486 00:23:14,920 --> 00:23:17,919 Speaker 2: the diet. So, as a take home message, and I 487 00:23:18,000 --> 00:23:21,320 Speaker 2: always say this with my clients, nobody knows your body 488 00:23:21,440 --> 00:23:24,280 Speaker 2: better than you do. If you don't feel good, if 489 00:23:24,359 --> 00:23:27,679 Speaker 2: you know something's not quite right, highly likely you're on 490 00:23:27,720 --> 00:23:30,040 Speaker 2: the right path, and it's just a matter of weeding 491 00:23:30,080 --> 00:23:32,760 Speaker 2: down and getting the right person and the right experts 492 00:23:32,800 --> 00:23:35,840 Speaker 2: to follow that up. So those symptoms like unexplained gut 493 00:23:36,920 --> 00:23:41,560 Speaker 2: low mood, digestion issues, ongoing fatigue that is unexplained, I 494 00:23:41,600 --> 00:23:44,160 Speaker 2: would absolutely be looking at some of these areas because 495 00:23:44,160 --> 00:23:47,320 Speaker 2: there is a growing pool of research and anecdotally a 496 00:23:47,480 --> 00:23:51,280 Speaker 2: very reasonable explanation for why these symptoms may be presenting 497 00:23:51,400 --> 00:23:52,960 Speaker 2: if you have these gene mutations. 498 00:23:53,840 --> 00:23:55,959 Speaker 3: Absolutely wonderful discussion, Thank you, Susie. 499 00:23:56,359 --> 00:23:58,840 Speaker 2: Right, So a bit lighter now, it's all been very 500 00:23:58,880 --> 00:24:02,800 Speaker 2: heavy onto our product review of the week now. 501 00:24:03,119 --> 00:24:04,320 Speaker 1: When we came together. 502 00:24:04,080 --> 00:24:06,320 Speaker 2: To talk about this, we sort of thought, should we 503 00:24:06,359 --> 00:24:09,320 Speaker 2: talk about oats because it's winter, But I thought I 504 00:24:09,320 --> 00:24:12,320 Speaker 2: would literally like to talk about granola because I love granola. 505 00:24:12,359 --> 00:24:13,879 Speaker 2: I love to bake with it. I love when I 506 00:24:13,960 --> 00:24:16,719 Speaker 2: go to America to try all the different ones. And 507 00:24:16,760 --> 00:24:19,920 Speaker 2: there is a growing range of reduced sugar varieties of 508 00:24:19,960 --> 00:24:22,960 Speaker 2: granola in the supermarket and one that has just crossed 509 00:24:22,960 --> 00:24:26,720 Speaker 2: our path recently is the Carmen's Low sugar granola. And 510 00:24:26,960 --> 00:24:29,520 Speaker 2: it's a really strong product and tastes pretty good so 511 00:24:29,600 --> 00:24:32,480 Speaker 2: the nutritionals. You can find it in all mainstream supermarkets. 512 00:24:32,800 --> 00:24:35,159 Speaker 2: It comes in per serve at four point five grams 513 00:24:35,160 --> 00:24:38,640 Speaker 2: of protein, which is pretty good for a cereal based product. 514 00:24:38,920 --> 00:24:41,560 Speaker 2: Two point one grams are saturated fat because sometimes great 515 00:24:41,600 --> 00:24:44,000 Speaker 2: tasting granolas can be cooked in quite a lot of 516 00:24:44,000 --> 00:24:45,800 Speaker 2: butter or oil, so the fat can be a little 517 00:24:45,840 --> 00:24:46,359 Speaker 2: bit higher. 518 00:24:46,720 --> 00:24:48,760 Speaker 1: It's only got two point two. 519 00:24:48,440 --> 00:24:51,640 Speaker 2: Grams of sugar per forty five grams serve, or that's 520 00:24:51,680 --> 00:24:54,240 Speaker 2: four point eight grams per hundred, so less than five 521 00:24:54,280 --> 00:24:58,080 Speaker 2: percent seven point seven grams of dietary fiber per serve, 522 00:24:58,119 --> 00:25:02,119 Speaker 2: which is outstanding. And the main ingredients whole grain oats 523 00:25:02,119 --> 00:25:04,199 Speaker 2: and wheat, some chickory fiber, which is why we've got 524 00:25:04,240 --> 00:25:08,320 Speaker 2: that high fiber load. Nine percent seeds, which is really 525 00:25:08,359 --> 00:25:11,560 Speaker 2: strong in bumping up the good fat component. A little 526 00:25:11,600 --> 00:25:13,800 Speaker 2: bit of brown rice syrup to give a slight sweetness, 527 00:25:13,880 --> 00:25:16,560 Speaker 2: some coconut, a little bit of sunflowl oil in processing, 528 00:25:16,640 --> 00:25:20,760 Speaker 2: quite small freeze dried raspberry tapioca start, some natural flavor, 529 00:25:20,880 --> 00:25:24,399 Speaker 2: so on the whole nutritionally are very strong product. Twenty 530 00:25:24,400 --> 00:25:26,960 Speaker 2: grams of carb perserve, which ticks the box for people 531 00:25:26,960 --> 00:25:29,600 Speaker 2: who are trying to keep their carbs controlled. You team 532 00:25:29,680 --> 00:25:34,000 Speaker 2: that with some protein based yogurts, some milk, some extra berries, 533 00:25:34,080 --> 00:25:37,760 Speaker 2: and you've got a very nutritious, high fiber whole grain 534 00:25:37,840 --> 00:25:41,399 Speaker 2: product that's still giving you that sweetness and crunch and 535 00:25:41,520 --> 00:25:44,280 Speaker 2: change around granola, which I think sometimes we're looking for, 536 00:25:44,359 --> 00:25:47,879 Speaker 2: particularly if we're making up breakfast bowls and baking for me. 537 00:25:48,000 --> 00:25:50,240 Speaker 2: I use them a lot with baking, whether it's cookies 538 00:25:50,280 --> 00:25:53,200 Speaker 2: for the kids or using crumbles on the top of muffins. 539 00:25:53,840 --> 00:25:54,480 Speaker 1: I'm a big fan. 540 00:25:54,560 --> 00:25:57,119 Speaker 2: I really like them, and the feedback has been across 541 00:25:57,119 --> 00:25:59,680 Speaker 2: the range of lower sugar granolas in supermarkets that they're 542 00:25:59,680 --> 00:26:01,080 Speaker 2: pretty pretty good nutritionally. 543 00:26:01,840 --> 00:26:03,840 Speaker 3: I must admit I haven't tried it. I'm not a 544 00:26:03,840 --> 00:26:05,800 Speaker 3: big cereal person for breakfast just I don't know. I 545 00:26:05,800 --> 00:26:07,840 Speaker 3: don't find it as filling, but it sounds very good 546 00:26:07,840 --> 00:26:10,159 Speaker 3: and nutritionally it is quite strong. The serving size is 547 00:26:10,200 --> 00:26:12,919 Speaker 3: quite standard, forty five grams for cereal or granola as 548 00:26:12,960 --> 00:26:15,080 Speaker 3: the standard serving size. And I think the reason that 549 00:26:15,160 --> 00:26:18,160 Speaker 3: as dieticians we don't typically recommend granola is because it's 550 00:26:18,160 --> 00:26:20,439 Speaker 3: typically quite high in sugar and quite high in fat, 551 00:26:20,760 --> 00:26:23,119 Speaker 3: and they generally add as you mentioned, like bottles or oils, 552 00:26:23,160 --> 00:26:25,240 Speaker 3: and they bake that so it's nice and like toasted 553 00:26:25,600 --> 00:26:28,760 Speaker 3: and crunchy, but it's not necessarily a great product nutritionally. 554 00:26:28,920 --> 00:26:31,359 Speaker 3: But this one is definitely a superior one in the 555 00:26:31,359 --> 00:26:33,920 Speaker 3: market when it comes to granola's and the addition of 556 00:26:33,960 --> 00:26:36,640 Speaker 3: the chicory root fiber I think is really important as well. 557 00:26:36,640 --> 00:26:38,439 Speaker 3: It's a natural type of prebotic, so it's great for 558 00:26:38,480 --> 00:26:41,000 Speaker 3: gut heals. Just be wary if you do have ibs. 559 00:26:41,040 --> 00:26:42,280 Speaker 3: It could be a little bit of a trigger for 560 00:26:42,400 --> 00:26:44,600 Speaker 3: you if you are a bit sensitive. Seven point seven 561 00:26:44,640 --> 00:26:48,439 Speaker 3: grams of fiber in forty five grams is a high amount. 562 00:26:48,640 --> 00:26:50,160 Speaker 3: So if you do find that you do feel quite 563 00:26:50,160 --> 00:26:53,040 Speaker 3: bloated after that, or you're quite gassy, maybe just dial 564 00:26:53,040 --> 00:26:54,720 Speaker 3: it back a little bit, Try a half portion of 565 00:26:54,760 --> 00:26:55,440 Speaker 3: that and see how. 566 00:26:55,359 --> 00:26:57,720 Speaker 2: You go, because forty five grams is sort of just 567 00:26:57,760 --> 00:27:00,480 Speaker 2: over a third of a cup if you're measure it out. 568 00:27:00,960 --> 00:27:02,800 Speaker 2: And I think the other point to make is that 569 00:27:02,840 --> 00:27:04,639 Speaker 2: if you looked at the fat content of this, it 570 00:27:04,640 --> 00:27:06,879 Speaker 2: would seem quite high, like at sixteen point four per 571 00:27:06,880 --> 00:27:09,960 Speaker 2: one hundred and gram sixteen percent. We generally recommend foods 572 00:27:09,960 --> 00:27:12,439 Speaker 2: with less than about ten percent fat, but it's a 573 00:27:12,440 --> 00:27:14,760 Speaker 2: good example of where foods have got a whole grain 574 00:27:14,840 --> 00:27:17,719 Speaker 2: and quite a few seeds and nuts. In some cases 575 00:27:17,760 --> 00:27:20,159 Speaker 2: it will bump up that fat component, which is why 576 00:27:20,240 --> 00:27:23,240 Speaker 2: we're looking at a relatively low saturated fat content rather 577 00:27:23,280 --> 00:27:26,040 Speaker 2: than total fat. So it's an example of how sometimes 578 00:27:26,040 --> 00:27:28,480 Speaker 2: you're having foods like a whole grain bread where it 579 00:27:28,560 --> 00:27:30,800 Speaker 2: might have less carbohydrate, but as such you're getting a 580 00:27:30,840 --> 00:27:32,720 Speaker 2: little bit more fat. And as long as the fat 581 00:27:32,760 --> 00:27:34,919 Speaker 2: is primarily coming from good fats in the case of 582 00:27:34,960 --> 00:27:38,359 Speaker 2: this product nine percent seeds from pepedas and seeds sunflour, 583 00:27:38,680 --> 00:27:40,359 Speaker 2: you're on the right track with it. And if anything, 584 00:27:40,400 --> 00:27:43,600 Speaker 2: it's probably more filling because you're getting that profile of 585 00:27:43,840 --> 00:27:46,520 Speaker 2: some protein, little bit of carbohydrate, but also some good 586 00:27:46,600 --> 00:27:49,320 Speaker 2: fat to slow down digestion. So when it comes to 587 00:27:49,920 --> 00:27:51,960 Speaker 2: when it comes to fat, it's about the type, not 588 00:27:52,040 --> 00:27:53,920 Speaker 2: just how much fat in total that it's got. Because 589 00:27:53,920 --> 00:27:56,239 Speaker 2: you could look at something like corn flakes. Corncakes are 590 00:27:56,280 --> 00:27:58,919 Speaker 2: really really low in fat, but they're heavily processed refined 591 00:27:58,920 --> 00:28:01,960 Speaker 2: carbohydrate and that will be digested very very quickly, not 592 00:28:02,000 --> 00:28:03,200 Speaker 2: great for blood glucose level. 593 00:28:03,240 --> 00:28:04,159 Speaker 1: It's not a lot of fiber. 594 00:28:04,240 --> 00:28:06,440 Speaker 2: So when we're sort of rating a food, we're looking 595 00:28:06,480 --> 00:28:09,840 Speaker 2: at the overall macronutrient profile, not just one off things 596 00:28:09,880 --> 00:28:10,879 Speaker 2: like fat or sugar. 597 00:28:10,920 --> 00:28:13,479 Speaker 1: It's how the food comes together as a whole exactly. 598 00:28:13,520 --> 00:28:15,120 Speaker 3: It's where is that fat coming from, which is why 599 00:28:15,119 --> 00:28:17,679 Speaker 3: it's so important to not worry about the claims on 600 00:28:17,720 --> 00:28:20,320 Speaker 3: the front of the nutrition packet, but actually flip it 601 00:28:20,359 --> 00:28:22,359 Speaker 3: over and have a read of the ingredient list and 602 00:28:22,359 --> 00:28:24,320 Speaker 3: look at you know, what are the top five ingredients 603 00:28:24,320 --> 00:28:27,520 Speaker 3: that are featured heavily in this product? And whole grains, oats, 604 00:28:27,560 --> 00:28:30,800 Speaker 3: sweet chicku fiber and the seeds are you know the 605 00:28:30,840 --> 00:28:34,080 Speaker 3: top four five ingredients which are really really strong nutritionally. 606 00:28:34,320 --> 00:28:37,400 Speaker 3: Unfortunately for our celiaxis isn't a product that is gluten free, 607 00:28:37,720 --> 00:28:39,360 Speaker 3: but for a lot of other people they shouldn't have 608 00:28:39,400 --> 00:28:41,920 Speaker 3: too many issues with it. There's no nuts to sit 609 00:28:42,040 --> 00:28:43,680 Speaker 3: in and there is it. We don't have the acceist 610 00:28:43,720 --> 00:28:44,960 Speaker 3: of the allergen panel. 611 00:28:45,200 --> 00:28:46,520 Speaker 1: No, no nuts, but it is. 612 00:28:46,760 --> 00:28:49,160 Speaker 2: I would say that the process in a factory with 613 00:28:49,360 --> 00:28:52,600 Speaker 2: us knowing the brand highly likely. But the other tip 614 00:28:52,640 --> 00:28:54,160 Speaker 2: I would give is that if you do love a 615 00:28:54,240 --> 00:28:57,040 Speaker 2: granola cereal or any cereal and you're teeming it with 616 00:28:57,080 --> 00:29:00,400 Speaker 2: a protein rich product, whether it's some protein powder into 617 00:29:00,480 --> 00:29:02,840 Speaker 2: a shake or making a smoothie bowl, is that you've 618 00:29:02,840 --> 00:29:05,600 Speaker 2: got to measure your portions. Because it is relatively sweet 619 00:29:05,600 --> 00:29:08,440 Speaker 2: tasting and yummy, it's so easy to eat more and 620 00:29:08,440 --> 00:29:10,600 Speaker 2: an extra spoons, So I would suggest sticking a measuring 621 00:29:10,600 --> 00:29:12,640 Speaker 2: cup into the box and making sure you don't just 622 00:29:12,720 --> 00:29:14,479 Speaker 2: have a little bit extra each day, just to keep 623 00:29:14,520 --> 00:29:15,840 Speaker 2: your portions under control. 624 00:29:15,960 --> 00:29:18,320 Speaker 3: What if five grams can easily become eighty five gram 625 00:29:18,680 --> 00:29:22,080 Speaker 3: very easily. Yeah. Another tip that I use for a 626 00:29:22,120 --> 00:29:24,440 Speaker 3: lot of my clients, Susie is giving like a tablespoon 627 00:29:24,520 --> 00:29:27,280 Speaker 3: or two of a granola. If clients love granola before 628 00:29:27,320 --> 00:29:29,680 Speaker 3: this good range of low sugar, high fiber granola came 629 00:29:29,720 --> 00:29:31,960 Speaker 3: on the market, I'd use just a standard granola, which 630 00:29:32,000 --> 00:29:33,440 Speaker 3: is a lot higher on sugar and fat, but I'd 631 00:29:33,440 --> 00:29:35,200 Speaker 3: just give them a tablespoon on top of a high 632 00:29:35,200 --> 00:29:38,040 Speaker 3: protein yogat as a snack choice, maybe pre workout or 633 00:29:38,080 --> 00:29:39,840 Speaker 3: something like that. So that's another great way that if 634 00:29:39,840 --> 00:29:42,040 Speaker 3: you really do enjoy granola, perhaps you're not a fan 635 00:29:42,120 --> 00:29:44,000 Speaker 3: of this product, you love another one on the market, 636 00:29:44,000 --> 00:29:46,520 Speaker 3: but nutritionally it's not as great. Perhaps have a smaller 637 00:29:46,560 --> 00:29:48,680 Speaker 3: amount as a snack choice with a really good whack 638 00:29:48,720 --> 00:29:51,360 Speaker 3: of protein based yogurt, and that's probably a really good 639 00:29:51,360 --> 00:29:54,560 Speaker 3: way that you can continue to enjoy that without getting 640 00:29:54,560 --> 00:29:56,000 Speaker 3: too much of that load of sugar and fat in 641 00:29:56,040 --> 00:29:56,800 Speaker 3: at breakfast time. 642 00:29:56,920 --> 00:29:58,400 Speaker 2: No, I love that as a snack as well, and 643 00:29:58,440 --> 00:30:00,480 Speaker 2: it's about getting that balance, but a little bit crunch 644 00:30:00,520 --> 00:30:03,680 Speaker 2: with a planar yogurt. It's a very some vanilla ess 645 00:30:03,680 --> 00:30:05,880 Speaker 2: and some cinnamon. It's a fantastic snack choice. I couldn't 646 00:30:05,880 --> 00:30:06,440 Speaker 2: agree more. 647 00:30:06,920 --> 00:30:09,240 Speaker 3: Love it. And then our final segment, while we're talking 648 00:30:09,240 --> 00:30:12,840 Speaker 3: about food, Susie will resonate with a lot of our listeners. 649 00:30:12,880 --> 00:30:15,560 Speaker 3: Our listener question of the week is all about chocolates. 650 00:30:15,920 --> 00:30:18,200 Speaker 3: How much chocolate can I eat? Can I eat it 651 00:30:18,280 --> 00:30:21,280 Speaker 3: every day? And can I still be healthy? Susie, we're 652 00:30:21,280 --> 00:30:23,240 Speaker 3: bose chocolate lovers. You mentioned you found some chocolate in 653 00:30:23,240 --> 00:30:25,320 Speaker 3: your office before we jumped on this podcast. I was 654 00:30:25,440 --> 00:30:28,800 Speaker 3: very jealous, maybe and me over here very jealous. What 655 00:30:28,840 --> 00:30:31,240 Speaker 3: are your thoughts on chocolate? Can we eat it every day? 656 00:30:31,320 --> 00:30:33,160 Speaker 3: And can we still be healthy? Oh? 657 00:30:33,200 --> 00:30:33,560 Speaker 1: I did. 658 00:30:33,560 --> 00:30:36,480 Speaker 2: I found some rum and raisin behind stuck behind my computer. 659 00:30:36,560 --> 00:30:39,640 Speaker 2: I thought that's great for a little energy hit chocolate. Oh, 660 00:30:39,640 --> 00:30:41,280 Speaker 2: we could talk all day about it. I think if 661 00:30:41,280 --> 00:30:43,960 Speaker 2: you asked many listeners their favorite food, it'd be close 662 00:30:44,000 --> 00:30:46,680 Speaker 2: to the top of the list. And you know, we're 663 00:30:46,720 --> 00:30:49,600 Speaker 2: going to probably give a very general response here that 664 00:30:49,720 --> 00:30:52,040 Speaker 2: maybe not resonate with everyone in this sense that really 665 00:30:52,280 --> 00:30:54,760 Speaker 2: it comes down to moderation. It's one of those foods 666 00:30:54,800 --> 00:30:57,240 Speaker 2: that you know, is it high fat yes, is it 667 00:30:57,280 --> 00:31:01,040 Speaker 2: high calorie yes? Is it high sugar yes? Did nutritional 668 00:31:01,120 --> 00:31:03,760 Speaker 2: benefits outweigh the negatives? I don't think so, although I 669 00:31:03,760 --> 00:31:06,080 Speaker 2: will share a recent study that was published with Postman 670 00:31:06,120 --> 00:31:08,400 Speaker 2: or pores of women, and in the study they were 671 00:31:08,440 --> 00:31:11,440 Speaker 2: required the women to have one hundred grams of chocolate 672 00:31:11,480 --> 00:31:14,360 Speaker 2: within an hour of waking, or one hundred grams of 673 00:31:14,400 --> 00:31:16,680 Speaker 2: chocolate with it an hour going to bed, So literally 674 00:31:16,680 --> 00:31:18,680 Speaker 2: they were given permission to have quite a fair whack, 675 00:31:18,760 --> 00:31:21,280 Speaker 2: like that's more than half a block of that the 676 00:31:21,360 --> 00:31:23,240 Speaker 2: chocolate that sells now I think at one eighty five 677 00:31:23,280 --> 00:31:24,320 Speaker 2: grams in supermarkets. 678 00:31:24,360 --> 00:31:26,160 Speaker 1: It's a fair like it's three or four rows. It's 679 00:31:26,160 --> 00:31:26,760 Speaker 1: a fair whap. 680 00:31:27,440 --> 00:31:29,680 Speaker 2: And the study found that they didn't gain weight. It 681 00:31:29,800 --> 00:31:32,400 Speaker 2: found that they ate less in the day, they exercised more, 682 00:31:32,400 --> 00:31:34,400 Speaker 2: and they actually metabolized more fat. And it was done 683 00:31:34,400 --> 00:31:36,800 Speaker 2: on milk chocolate, not dark chocolate, which we often hear 684 00:31:36,800 --> 00:31:39,760 Speaker 2: about research being done on. And my message take home 685 00:31:39,760 --> 00:31:41,360 Speaker 2: message from that was that I think a lot of 686 00:31:41,440 --> 00:31:45,600 Speaker 2: us cognitively control our food intake, and so even though 687 00:31:45,920 --> 00:31:48,880 Speaker 2: we think we're not having very much, we end up 688 00:31:49,080 --> 00:31:51,440 Speaker 2: overeating it because we've controlled it and thought we shouldn't 689 00:31:51,480 --> 00:31:53,880 Speaker 2: have it, whereas in this study they were given permission 690 00:31:53,880 --> 00:31:57,440 Speaker 2: to have quite large volumes and as such they regulated accordingly. 691 00:31:57,920 --> 00:32:00,800 Speaker 2: So my message for clients with chocolate is if you 692 00:32:00,840 --> 00:32:03,520 Speaker 2: are someone who cannot control yourself and you buy a 693 00:32:03,520 --> 00:32:06,520 Speaker 2: block and means you will eat a block, I would 694 00:32:06,560 --> 00:32:10,200 Speaker 2: severely limit the portions you have in the home because 695 00:32:10,240 --> 00:32:12,360 Speaker 2: you will overeat it. And it's very easy to overeat, 696 00:32:12,360 --> 00:32:14,120 Speaker 2: and we tend to eat it at night, and of 697 00:32:14,120 --> 00:32:15,800 Speaker 2: course that's the worst time to have it. It's when we're 698 00:32:15,800 --> 00:32:18,320 Speaker 2: about to go to sleep. It's bad for blood glucose regulation. 699 00:32:18,800 --> 00:32:21,720 Speaker 2: And we also know from programming research, the more you have, 700 00:32:21,800 --> 00:32:23,440 Speaker 2: the more you want. If you have a mass bar 701 00:32:23,520 --> 00:32:25,840 Speaker 2: every day, for by the third day, your brain is 702 00:32:25,840 --> 00:32:30,000 Speaker 2: looking for that mass bar, so it's easily programmable, and so. 703 00:32:29,880 --> 00:32:31,520 Speaker 1: The more you have, the more you will want. 704 00:32:31,880 --> 00:32:33,880 Speaker 2: On the other hand, if you're a good regulator, as 705 00:32:33,880 --> 00:32:35,920 Speaker 2: I would say, as I've got older, I'm a lot better. 706 00:32:35,960 --> 00:32:37,640 Speaker 2: I can have a block there and not eat it. 707 00:32:38,080 --> 00:32:40,560 Speaker 2: Admittedly I probably eat two or three rows instead of one, 708 00:32:40,560 --> 00:32:43,440 Speaker 2: which is generally a serve of about one hundred calories. 709 00:32:43,720 --> 00:32:45,720 Speaker 2: But if you can limit yourself to a biscuit or 710 00:32:45,720 --> 00:32:48,680 Speaker 2: two or a row or two, sure you know include it. 711 00:32:48,720 --> 00:32:50,880 Speaker 2: But that is as you would describe your soul food. 712 00:32:50,920 --> 00:32:53,360 Speaker 2: You don't get to have that plus deser plus wine. 713 00:32:53,400 --> 00:32:55,360 Speaker 2: You've got to have it as that extra high calorie 714 00:32:55,400 --> 00:32:58,920 Speaker 2: food that, let's be honest, probably two hundred extra calories 715 00:32:58,960 --> 00:33:01,400 Speaker 2: if we're reasonable about the portion. Size is like a 716 00:33:01,440 --> 00:33:03,680 Speaker 2: reasonable size fredder or chocolate bar, most of them about 717 00:33:03,680 --> 00:33:04,960 Speaker 2: two hundred calories. 718 00:33:04,920 --> 00:33:06,160 Speaker 1: So it really will depend. 719 00:33:06,200 --> 00:33:08,120 Speaker 2: But I would say go for the chocolate you really 720 00:33:08,120 --> 00:33:10,120 Speaker 2: feel like and spend that time thinking what do I 721 00:33:10,160 --> 00:33:13,560 Speaker 2: actually really want? Do I want something that's got lollies 722 00:33:13,600 --> 00:33:15,719 Speaker 2: in it? Am I looking for something that's you know, 723 00:33:15,840 --> 00:33:18,120 Speaker 2: dark chocolate? And that's going to be satisfying because it's 724 00:33:18,160 --> 00:33:21,520 Speaker 2: about spending the time enjoying it. Whereas people eat on 725 00:33:21,560 --> 00:33:23,280 Speaker 2: autoque and they get the block and they eat it 726 00:33:23,320 --> 00:33:25,800 Speaker 2: without even tasting it. And I would say the key 727 00:33:25,880 --> 00:33:28,480 Speaker 2: is to be very mindful when you're enjoying the chocolate 728 00:33:28,560 --> 00:33:32,840 Speaker 2: that you love, eating it slowly, savoring it, and training 729 00:33:32,920 --> 00:33:36,480 Speaker 2: yourself to get more pleasure from less, rather than playing 730 00:33:36,520 --> 00:33:38,720 Speaker 2: mind games where you avoid it, you restrict it, You 731 00:33:38,760 --> 00:33:41,440 Speaker 2: restrict it, and then you binge. And that's the behavior 732 00:33:41,480 --> 00:33:43,560 Speaker 2: we want to get control over. And I'm much more 733 00:33:43,560 --> 00:33:46,000 Speaker 2: comfortable for my clients to include it and be able 734 00:33:46,040 --> 00:33:48,840 Speaker 2: to regulate than to avoid, avoid, avoid, and binge. 735 00:33:49,040 --> 00:33:50,120 Speaker 1: But it can be a process. 736 00:33:50,160 --> 00:33:53,320 Speaker 2: If you have avoided and cognitively restricted your food and 737 00:33:53,400 --> 00:33:55,680 Speaker 2: take for thirty years of your life, it's not going 738 00:33:55,720 --> 00:33:56,680 Speaker 2: to change within a week. 739 00:33:56,760 --> 00:33:58,320 Speaker 1: It'll be something you have to work on. 740 00:33:58,680 --> 00:34:01,360 Speaker 2: But getting control over it and not feeling an emotional 741 00:34:01,360 --> 00:34:03,280 Speaker 2: pool when you walk down the chocolate aisle is a 742 00:34:03,400 --> 00:34:05,960 Speaker 2: very strong position to be in, and it's one with 743 00:34:06,120 --> 00:34:09,080 Speaker 2: food that would be nice to be in control of 744 00:34:09,120 --> 00:34:12,560 Speaker 2: it rather than constantly playing mind games around good food 745 00:34:12,640 --> 00:34:13,440 Speaker 2: and bad food. 746 00:34:13,200 --> 00:34:15,080 Speaker 1: And food that you think you shouldn't be having. 747 00:34:15,600 --> 00:34:17,520 Speaker 3: Absolutely and if you're gonna have it every day like 748 00:34:17,560 --> 00:34:19,880 Speaker 3: it's you know, it can be part of a healthy lifestyle. 749 00:34:19,880 --> 00:34:21,759 Speaker 3: As we mentioned, if that's sort of your only sole 750 00:34:21,840 --> 00:34:23,880 Speaker 3: food for the day, if you're somebody that has the 751 00:34:23,960 --> 00:34:26,440 Speaker 3: donut or the cake or something most morning teas or 752 00:34:26,600 --> 00:34:28,359 Speaker 3: a for afternoon tea, you know you're having a little 753 00:34:28,360 --> 00:34:31,080 Speaker 3: bit of extra chocolate, or perhaps you're doing the cafe 754 00:34:31,200 --> 00:34:33,000 Speaker 3: run with the kids, and you're getting some banana bread 755 00:34:33,040 --> 00:34:36,480 Speaker 3: or a muffin, or you're having dessert for dinner most nights, 756 00:34:36,560 --> 00:34:38,239 Speaker 3: or you're having a glass of wine tool three times 757 00:34:38,280 --> 00:34:41,480 Speaker 3: a week. Those things they can't all go together, particularly 758 00:34:41,480 --> 00:34:43,520 Speaker 3: if you're trying to live a healthy lifestyle, regardless of 759 00:34:43,520 --> 00:34:45,600 Speaker 3: whether or not you're trying to lose weight, because a 760 00:34:45,600 --> 00:34:47,680 Speaker 3: lot of these things aren't actually healthy for us, but 761 00:34:47,800 --> 00:34:49,279 Speaker 3: they're good for us all and that's why I sort 762 00:34:49,320 --> 00:34:51,560 Speaker 3: of turn them soul foods. But I agree with you, Susie. 763 00:34:51,560 --> 00:34:54,120 Speaker 3: I'm much more a fan of having my clients regularly included, 764 00:34:54,400 --> 00:34:56,600 Speaker 3: but really tuning into your hunger and thinking, look, I 765 00:34:56,719 --> 00:34:59,120 Speaker 3: just take dinner. I'm not actually hungry like I would 766 00:34:59,120 --> 00:35:02,040 Speaker 3: feel pretty sick. I'm much better regulator of my hunger 767 00:35:02,080 --> 00:35:04,040 Speaker 3: and fullness signals these days than I used to be 768 00:35:04,080 --> 00:35:06,440 Speaker 3: a few years ago, and I can easily say to myself, well, 769 00:35:06,480 --> 00:35:08,360 Speaker 3: I'm not hungry, but I just want the taste and 770 00:35:08,400 --> 00:35:10,359 Speaker 3: the pleasure of one or two squares, And I'm happy 771 00:35:10,360 --> 00:35:11,959 Speaker 3: to just have one or two squares from the packet 772 00:35:12,000 --> 00:35:13,680 Speaker 3: and put it back and that's it. And I might 773 00:35:13,719 --> 00:35:15,560 Speaker 3: do that a few times a week verse. If I 774 00:35:15,600 --> 00:35:17,920 Speaker 3: sat there and ate half the block, I would honestly 775 00:35:18,000 --> 00:35:20,399 Speaker 3: just feel sick afterwards. I feel bloated, I feel full, 776 00:35:20,440 --> 00:35:23,160 Speaker 3: I feel just gross in myself and sluggish, and I 777 00:35:23,239 --> 00:35:25,000 Speaker 3: just wouldn't enjoy it at the end of the day. 778 00:35:25,080 --> 00:35:27,160 Speaker 3: So I think we really learned from experience. And I 779 00:35:27,160 --> 00:35:30,360 Speaker 3: did a lot of that restricting binging, overeating when I 780 00:35:30,400 --> 00:35:33,279 Speaker 3: was a lot younger, and I just learned that afterwards, 781 00:35:33,280 --> 00:35:36,120 Speaker 3: I don't feel great, So what's the point? And also 782 00:35:36,160 --> 00:35:39,640 Speaker 3: with the skills of mindful eating, where one piece tastes 783 00:35:39,719 --> 00:35:42,720 Speaker 3: exactly the same as ten pieces, the taste never changes, 784 00:35:43,239 --> 00:35:46,040 Speaker 3: but the satisfaction that we get if we're eating mindful 785 00:35:46,239 --> 00:35:49,400 Speaker 3: is generally the highest in the first one, two, three squares. 786 00:35:49,640 --> 00:35:51,120 Speaker 3: So I think it really does come down to those 787 00:35:51,120 --> 00:35:53,960 Speaker 3: skills of allowing yourself to eat it, don't restrict it, 788 00:35:54,000 --> 00:35:57,000 Speaker 3: being super mindful with it, and actually tasting it. So 789 00:35:57,080 --> 00:35:59,640 Speaker 3: many of us just inhale it while we're distracted, blah 790 00:35:59,680 --> 00:36:02,440 Speaker 3: blah blah, while we're yelling at the kids. You know, 791 00:36:02,640 --> 00:36:04,959 Speaker 3: while we're inhaling it, we're thinking, Oh, I'm so naughty. 792 00:36:04,960 --> 00:36:06,439 Speaker 3: I shouldn't beat in this. I have to be good 793 00:36:06,440 --> 00:36:10,080 Speaker 3: tomorrow and we don't actually taste it. So actually taste 794 00:36:10,120 --> 00:36:13,919 Speaker 3: the chocolate and one or two squares, it'll taste as good, 795 00:36:13,960 --> 00:36:17,000 Speaker 3: if not better than what the block actually tastes like 796 00:36:17,080 --> 00:36:19,480 Speaker 3: if you just remove the restriction from it and allow 797 00:36:19,520 --> 00:36:21,719 Speaker 3: yourself to eat it and allow yourself to enjoy that. 798 00:36:21,960 --> 00:36:23,880 Speaker 3: But you're right, it really does come down to moderation 799 00:36:24,000 --> 00:36:26,760 Speaker 3: and what elsewhe're doing within the day as well. 800 00:36:27,400 --> 00:36:29,640 Speaker 2: If that is something you enjoy, really spend time at 801 00:36:29,680 --> 00:36:32,000 Speaker 2: the supermarket looking at the flavors, the types. 802 00:36:32,040 --> 00:36:33,640 Speaker 1: What do I get maximum pleasure from? 803 00:36:33,880 --> 00:36:36,120 Speaker 2: Do I really like lint or do I actually really 804 00:36:36,200 --> 00:36:38,480 Speaker 2: only like dairy milk, or do I get you know, 805 00:36:38,600 --> 00:36:40,719 Speaker 2: think about what your body is craving and why. 806 00:36:40,800 --> 00:36:42,800 Speaker 1: But the other trick I would share. 807 00:36:42,840 --> 00:36:44,880 Speaker 2: And I think this is why some of the programs 808 00:36:44,880 --> 00:36:48,399 Speaker 2: like the Quitting Sugar movement seems to help people get 809 00:36:48,440 --> 00:36:51,920 Speaker 2: control and reduce intake of those very sweet foods because 810 00:36:51,920 --> 00:36:54,480 Speaker 2: they often require you to go cold turkey. 811 00:36:55,080 --> 00:36:56,960 Speaker 1: They help to break the pattern of. 812 00:36:56,920 --> 00:36:59,719 Speaker 2: Having those foods every day, and so when you incorporate 813 00:36:59,719 --> 00:37:01,960 Speaker 2: them again, it takes more time to build up that 814 00:37:02,080 --> 00:37:04,960 Speaker 2: tolerance to have more and more, And that's why sometimes 815 00:37:05,000 --> 00:37:07,279 Speaker 2: you'll have one or two squares and be satisfied, and 816 00:37:07,320 --> 00:37:09,200 Speaker 2: others people will be eating the whole block because that's 817 00:37:09,239 --> 00:37:11,840 Speaker 2: what their body is used to. So if you're someone 818 00:37:11,880 --> 00:37:14,719 Speaker 2: who is an over eater of sweet food like this, 819 00:37:14,920 --> 00:37:17,840 Speaker 2: like chocolate, I would suggest a break from it, similar 820 00:37:17,840 --> 00:37:21,200 Speaker 2: to what happens when you're over consuming alcohol, to reset 821 00:37:21,440 --> 00:37:24,279 Speaker 2: your brain so you're not constantly looking for more and 822 00:37:24,320 --> 00:37:24,919 Speaker 2: more and more. 823 00:37:25,040 --> 00:37:25,839 Speaker 1: So that's another thing. 824 00:37:25,880 --> 00:37:28,239 Speaker 2: You might need a week two weeks to go cold 825 00:37:28,320 --> 00:37:31,799 Speaker 2: turkey to remind yourself how much you're actually having and 826 00:37:31,880 --> 00:37:34,520 Speaker 2: how little you actually need to get that pleasure and 827 00:37:34,560 --> 00:37:37,160 Speaker 2: reset that marker. So if you're one of those people 828 00:37:37,200 --> 00:37:39,440 Speaker 2: who has trouble or break from it can be actually 829 00:37:39,480 --> 00:37:40,280 Speaker 2: good to reset. 830 00:37:41,239 --> 00:37:43,239 Speaker 3: And we're all about buying involved and saving the extra 831 00:37:43,280 --> 00:37:45,560 Speaker 3: dollars where we can, but sol foods and chocolate probably 832 00:37:45,560 --> 00:37:47,120 Speaker 3: aren't those things that you should buy, you know, three 833 00:37:47,200 --> 00:37:50,239 Speaker 3: four five packets of if they're on salet at the supermarket. 834 00:37:50,320 --> 00:37:52,919 Speaker 3: Definitely stick to you know, portion control, and I will 835 00:37:52,920 --> 00:37:54,880 Speaker 3: always spend a little bit more money buying the brand 836 00:37:54,880 --> 00:37:56,719 Speaker 3: of chocolate that I love the most and get the 837 00:37:56,800 --> 00:37:59,799 Speaker 3: most satisfaction from and then save big money on you know, 838 00:38:00,000 --> 00:38:02,680 Speaker 3: whatever other bread is on sale, or rice is on sale, 839 00:38:02,760 --> 00:38:04,320 Speaker 3: or sauces all that sort of thing, or you know, 840 00:38:04,480 --> 00:38:06,920 Speaker 3: choose the fruit that's on sale in season. But of 841 00:38:06,960 --> 00:38:08,880 Speaker 3: my soul foods, I'll always choose the one that I 842 00:38:08,920 --> 00:38:11,319 Speaker 3: want the most to give me the most maximal satisfaction, 843 00:38:11,400 --> 00:38:14,239 Speaker 3: so you get the most satisfaction from essentially, so I 844 00:38:14,239 --> 00:38:16,040 Speaker 3: think that it's definitely not something we want to buy 845 00:38:16,040 --> 00:38:18,600 Speaker 3: in bulk. And just be very mindful of the point 846 00:38:18,640 --> 00:38:20,920 Speaker 3: of sale marketing at the checkouts as well, you know, 847 00:38:20,960 --> 00:38:24,719 Speaker 3: and always, always, always eating soul foods and chocolates when 848 00:38:24,719 --> 00:38:26,680 Speaker 3: you can be one hundred percent attentive to them, not 849 00:38:26,960 --> 00:38:28,759 Speaker 3: on the drive to pick up the kids in the car, 850 00:38:28,800 --> 00:38:30,279 Speaker 3: when you're at the lights and you're shoveling in a 851 00:38:30,280 --> 00:38:33,160 Speaker 3: couple of miles falls, or you know, in secret in 852 00:38:33,239 --> 00:38:35,080 Speaker 3: your bedroom when everyone else is out in the lound 853 00:38:35,160 --> 00:38:37,640 Speaker 3: room or anything like that. Always be very open and 854 00:38:37,680 --> 00:38:40,359 Speaker 3: be very aware of when you're eating these foods as well. 855 00:38:40,480 --> 00:38:42,239 Speaker 3: Eating in the car should be a big no no 856 00:38:42,360 --> 00:38:45,040 Speaker 3: because it's the opposite of mindful eating. Again, your brain 857 00:38:45,080 --> 00:38:46,960 Speaker 3: hasn't had time to pay attention to the fact that 858 00:38:46,960 --> 00:38:49,720 Speaker 3: you've eaten something. Therefore it doesn't really register it, therefore 859 00:38:49,760 --> 00:38:51,520 Speaker 3: you want more and more and more, So just be 860 00:38:51,600 --> 00:38:54,440 Speaker 3: really aware of when you're actually eating this chocolate as well. 861 00:38:54,680 --> 00:38:56,640 Speaker 3: And I would even suggest if you want to have 862 00:38:56,640 --> 00:38:58,759 Speaker 3: it at nighttime, that's absolutely okay, but do it in 863 00:38:58,800 --> 00:39:00,920 Speaker 3: an ad break or turn off the TV or pause 864 00:39:00,960 --> 00:39:03,440 Speaker 3: the movie so that you can pay one hundred percent 865 00:39:03,920 --> 00:39:06,600 Speaker 3: to the food that you're consuming, so that you actually 866 00:39:06,600 --> 00:39:08,839 Speaker 3: feel like you've consumed it and you don't want more 867 00:39:08,840 --> 00:39:10,759 Speaker 3: and more and more of it. I think distraction is 868 00:39:10,800 --> 00:39:13,200 Speaker 3: a real thing and it's a big driver of overeating 869 00:39:13,239 --> 00:39:15,360 Speaker 3: for a lot of people. So just be really mindful 870 00:39:15,360 --> 00:39:18,000 Speaker 3: of when and where you're consuming these types of foods 871 00:39:18,000 --> 00:39:20,880 Speaker 3: as well. But absolutely chocolate can be in daily you 872 00:39:20,920 --> 00:39:23,279 Speaker 3: can still be healthy, but it really does come down 873 00:39:23,320 --> 00:39:25,359 Speaker 3: to the other things that you're eating and how much 874 00:39:25,360 --> 00:39:26,360 Speaker 3: of it you're eating each. 875 00:39:26,280 --> 00:39:27,440 Speaker 1: Day one hundred percent. 876 00:39:27,440 --> 00:39:29,919 Speaker 2: If you know you can't stop after a roll or two, 877 00:39:29,960 --> 00:39:30,800 Speaker 2: don't buy the block. 878 00:39:32,760 --> 00:39:35,120 Speaker 1: All right. Well, on that note. 879 00:39:35,440 --> 00:39:37,280 Speaker 2: That brings us to the end of the Nutrition Couch 880 00:39:37,280 --> 00:39:40,239 Speaker 2: for another week. If you have not, please subscribe to 881 00:39:40,280 --> 00:39:43,000 Speaker 2: have us delivered to your inbox each Sunday morning, and 882 00:39:43,080 --> 00:39:45,800 Speaker 2: thank you for all the amazing reviews. We're really grateful. 883 00:39:45,840 --> 00:39:48,680 Speaker 2: It helps us to make our way in the charts 884 00:39:48,680 --> 00:39:52,040 Speaker 2: in the Apple podcast app. We also have our Instagram 885 00:39:52,080 --> 00:39:55,040 Speaker 2: and Facebook pages running at the Nutrition Couch podcast for 886 00:39:55,080 --> 00:39:58,200 Speaker 2: any of your questions or feedback, and we can't wait 887 00:39:58,239 --> 00:40:01,160 Speaker 2: to see you, same time, same place, next Sunday. Thanks 888 00:40:01,160 --> 00:40:03,120 Speaker 2: for listening, Catch you next Sunday.