1 00:00:00,640 --> 00:00:03,480 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and. 2 00:00:03,440 --> 00:00:06,440 Speaker 2: Welcome to the Nutrition Couch, a weekly podcast from two 3 00:00:06,440 --> 00:00:09,719 Speaker 2: of Australia's leading dieticians, bringing you everything that is new 4 00:00:09,840 --> 00:00:13,400 Speaker 2: in the world of nutrition, diets and good food from 5 00:00:13,480 --> 00:00:17,319 Speaker 2: the Nutrition Couch. Today, we see health halos trending in 6 00:00:17,360 --> 00:00:20,680 Speaker 2: the media. What are they and are you making this 7 00:00:20,800 --> 00:00:21,439 Speaker 2: mistake when. 8 00:00:21,360 --> 00:00:23,120 Speaker 1: You're buying your food products. 9 00:00:23,560 --> 00:00:26,880 Speaker 2: We look at MTHFR gene mutations, also known as the 10 00:00:26,920 --> 00:00:30,680 Speaker 2: mother of all jeans. What are they and how can 11 00:00:30,720 --> 00:00:33,800 Speaker 2: they impact your health, your fertility, the way you eat? 12 00:00:33,960 --> 00:00:35,879 Speaker 2: And we break down the research to show you the 13 00:00:35,920 --> 00:00:39,920 Speaker 2: interesting genetic area that impacts our diet. A product review 14 00:00:40,040 --> 00:00:42,360 Speaker 2: is about a low sugar granola that you are going 15 00:00:42,400 --> 00:00:45,000 Speaker 2: to love and our listener question is one close to 16 00:00:45,040 --> 00:00:47,919 Speaker 2: many of our hearts, chocolate. Can we still enjoy our 17 00:00:47,920 --> 00:00:51,040 Speaker 2: favorite chocolate every day but still be healthy? But to 18 00:00:51,120 --> 00:00:53,440 Speaker 2: kick us off, LeeAnne, what has been happening up north 19 00:00:53,479 --> 00:00:53,960 Speaker 2: this week? 20 00:00:54,840 --> 00:00:58,080 Speaker 3: Oh, Nor, I'm looking out the window, Susy. It's beautiful day. 21 00:00:58,160 --> 00:01:00,800 Speaker 3: The sun is shining. It's pretty good. We've had a 22 00:01:00,800 --> 00:01:02,440 Speaker 3: few Wesley winds up here, so it's been a bit 23 00:01:02,480 --> 00:01:05,480 Speaker 3: windy and blowy over the weekend. But otherwise, what else 24 00:01:05,520 --> 00:01:08,200 Speaker 3: besides the weather. We've still got our mask rule mandate here, 25 00:01:08,240 --> 00:01:09,880 Speaker 3: so if we're going out, if we're going to the gym, 26 00:01:10,440 --> 00:01:12,800 Speaker 3: we've still got masks on. So there's still a few 27 00:01:13,040 --> 00:01:15,120 Speaker 3: cases popping up here and there, but we're faring a 28 00:01:15,120 --> 00:01:17,760 Speaker 3: little bit better than unfortunately Sydney is at the moment. 29 00:01:17,760 --> 00:01:19,039 Speaker 3: How are you guys going down there? 30 00:01:19,280 --> 00:01:19,920 Speaker 1: We're okay. 31 00:01:20,160 --> 00:01:22,240 Speaker 2: I think we're plodding on, but I think we've missed 32 00:01:22,240 --> 00:01:24,280 Speaker 2: another big fact. We all want to have a pregnancy 33 00:01:24,319 --> 00:01:26,640 Speaker 2: update this week. What week are we up to and 34 00:01:26,680 --> 00:01:27,440 Speaker 2: how you feeling? 35 00:01:28,000 --> 00:01:31,399 Speaker 3: We're week eighteen. This week, not feeling too bad, just 36 00:01:31,440 --> 00:01:34,040 Speaker 3: feeling constantly bloated. I think I was saying to you, 37 00:01:34,080 --> 00:01:36,039 Speaker 3: I have trouble just sitting down. If I sluch over, 38 00:01:36,040 --> 00:01:38,280 Speaker 3: I have to really sit up straight on purpose because 39 00:01:38,280 --> 00:01:41,279 Speaker 3: I just feel like I'm constantly bloated, eating more small 40 00:01:41,319 --> 00:01:44,200 Speaker 3: frequent meals than larger meals which I'm used to, so 41 00:01:44,480 --> 00:01:48,240 Speaker 3: lots of snacking going on. But yeah, otherwise, not feeling 42 00:01:48,240 --> 00:01:50,840 Speaker 3: too bad. Energy is not too bad this week so 43 00:01:51,160 --> 00:01:53,040 Speaker 3: been good. Being able to exercise as well, which has 44 00:01:53,040 --> 00:01:53,560 Speaker 3: been nice. 45 00:01:53,720 --> 00:01:56,320 Speaker 2: And of course we'll pop up some bump photos because 46 00:01:56,320 --> 00:01:58,400 Speaker 2: everyone loves a bump photo. But I think, when I 47 00:01:58,400 --> 00:02:01,360 Speaker 2: think of you and having a baby, you're so very tall, 48 00:02:01,400 --> 00:02:03,920 Speaker 2: And I just remember midwife Kat, who's very well known 49 00:02:03,920 --> 00:02:06,040 Speaker 2: in this space, and when I had my twins five 50 00:02:06,120 --> 00:02:08,720 Speaker 2: years ago, she was like the guru of pregnancy, and 51 00:02:08,760 --> 00:02:10,720 Speaker 2: it just always stuck in my mind that she said 52 00:02:10,720 --> 00:02:14,040 Speaker 2: at a talk I went to that people who were tall, 53 00:02:14,120 --> 00:02:17,440 Speaker 2: pretty tall girls, tended to have easier pregnancies and easier 54 00:02:17,480 --> 00:02:20,440 Speaker 2: births because the way their bodies were made, it just 55 00:02:20,600 --> 00:02:23,760 Speaker 2: was a lot easier to hold and carry and push 56 00:02:23,800 --> 00:02:25,760 Speaker 2: out for one of a better word, a baby. And 57 00:02:25,760 --> 00:02:28,040 Speaker 2: I always think to myself, I was exactly the opposite. 58 00:02:28,040 --> 00:02:31,040 Speaker 2: So lucky I had a scheduled caesarean section. 59 00:02:30,840 --> 00:02:31,480 Speaker 1: With the twins. 60 00:02:31,560 --> 00:02:33,960 Speaker 2: But yeah, it'll be interesting to see how you go, 61 00:02:34,000 --> 00:02:36,919 Speaker 2: because if you're already feeling a bit full, it's always 62 00:02:36,919 --> 00:02:38,720 Speaker 2: good when we're dealing with clients, when you've lived it, 63 00:02:38,720 --> 00:02:41,800 Speaker 2: we always come back with different recommendations. So we'll have 64 00:02:41,880 --> 00:02:45,240 Speaker 2: Leanne before baby and then Leanne's advice after baby to 65 00:02:45,320 --> 00:02:47,839 Speaker 2: be running off. So I'm pretty excited about this next 66 00:02:47,840 --> 00:02:50,240 Speaker 2: few months, so as many of our listeners are so 67 00:02:50,320 --> 00:02:52,640 Speaker 2: thank you for your lovely well wishes. We love seeing them, 68 00:02:52,639 --> 00:02:56,440 Speaker 2: and we will pop a bump update picture each week 69 00:02:56,480 --> 00:02:58,640 Speaker 2: as well so you can see the progression. If Leanne's happy, 70 00:02:58,680 --> 00:03:00,160 Speaker 2: I haven't checked that with her yet. She's just can 71 00:03:00,200 --> 00:03:01,560 Speaker 2: get music to say thanks for that. 72 00:03:02,200 --> 00:03:04,240 Speaker 3: If that's what our listeners want, that is what our 73 00:03:04,280 --> 00:03:06,639 Speaker 3: listeners can have, SUSI, I'm not suy about that. There'll 74 00:03:06,680 --> 00:03:09,519 Speaker 3: be plenty of bits on my Instagram as the months 75 00:03:09,520 --> 00:03:11,840 Speaker 3: go on, I'm sure very But at the moment it's 76 00:03:11,880 --> 00:03:14,160 Speaker 3: easy just to wear track pants during winter. It's been 77 00:03:14,160 --> 00:03:16,640 Speaker 3: pretty hard to hard pregnancy in the early days, just 78 00:03:16,680 --> 00:03:19,280 Speaker 3: big baggy jumpers and track pants. But I mean it's 79 00:03:19,280 --> 00:03:21,240 Speaker 3: not starting to warm up just yet. But I'm going 80 00:03:21,280 --> 00:03:23,800 Speaker 3: to have to get some stretchy jeans and some more 81 00:03:23,840 --> 00:03:27,120 Speaker 3: elastic clothes. I think summer month's big flowy dresses. 82 00:03:27,280 --> 00:03:30,920 Speaker 2: Well, if anyone hasn't seen Leans on Instagram site the 83 00:03:30,960 --> 00:03:34,400 Speaker 2: fitness Dietitian, you'll know she has abs, so Leanna, she 84 00:03:34,560 --> 00:03:36,640 Speaker 2: has abs, so we'll be interesting to see what's happening 85 00:03:36,640 --> 00:03:37,440 Speaker 2: to those abs. 86 00:03:37,720 --> 00:03:39,760 Speaker 1: But I am going to move on because it is 87 00:03:39,800 --> 00:03:40,960 Speaker 1: not a pregnancy podcast. 88 00:03:41,000 --> 00:03:44,520 Speaker 2: But sorry, I'm getting distracted and we'll keep focused on 89 00:03:44,520 --> 00:03:47,880 Speaker 2: the Nutrition Couch podcast for now. So to get us 90 00:03:47,880 --> 00:03:50,640 Speaker 2: started this week, one topic that came up in the 91 00:03:50,680 --> 00:03:54,520 Speaker 2: media was a concept of health halos, which resonated with 92 00:03:54,640 --> 00:03:57,120 Speaker 2: both of us because we see it a lot in 93 00:03:57,160 --> 00:03:59,760 Speaker 2: our works. We thought it was a worthy discussion of 94 00:03:59,760 --> 00:04:02,080 Speaker 2: what is a health halo and how does it impact 95 00:04:02,160 --> 00:04:04,520 Speaker 2: our day to day food And I guess an easy 96 00:04:04,520 --> 00:04:07,080 Speaker 2: summary years a lot of us are aware things like 97 00:04:07,120 --> 00:04:09,960 Speaker 2: carrot sticks and celery sticks are healthier than chocolates and 98 00:04:10,000 --> 00:04:13,120 Speaker 2: lollies when it comes to snack food. But sometimes there 99 00:04:13,160 --> 00:04:16,200 Speaker 2: can be some really subtle differences between a couple of 100 00:04:16,240 --> 00:04:19,159 Speaker 2: different products in the supermarket, and one may get labeled 101 00:04:19,160 --> 00:04:21,920 Speaker 2: gord or a healthier choice, and then the other it 102 00:04:22,040 --> 00:04:25,360 Speaker 2: just gets thrown aside is a bad or unhealthy option. 103 00:04:25,480 --> 00:04:28,719 Speaker 2: And the interesting thing is that when different foods find 104 00:04:28,760 --> 00:04:31,960 Speaker 2: their way into that health food section of the supermarket 105 00:04:32,040 --> 00:04:35,720 Speaker 2: or with that health halo attached, sometimes it can be 106 00:04:35,839 --> 00:04:39,240 Speaker 2: just really clever marketing and these foods may be praised 107 00:04:39,240 --> 00:04:41,960 Speaker 2: for being better for us, but we actually maybe don't 108 00:04:41,960 --> 00:04:44,479 Speaker 2: know why, and when we look at the ingredient list 109 00:04:44,560 --> 00:04:46,919 Speaker 2: or the foods that might include things like coconut oil, 110 00:04:47,040 --> 00:04:50,280 Speaker 2: organic raw sugar, a gave rice malt syrup, of course 111 00:04:50,360 --> 00:04:52,400 Speaker 2: was the big one a few years back, pink or 112 00:04:52,440 --> 00:04:55,159 Speaker 2: Himalayan sea salt. And we thought it worthy of a 113 00:04:55,200 --> 00:04:57,960 Speaker 2: discussion because a lot of our products that we're interested 114 00:04:58,000 --> 00:05:01,000 Speaker 2: in do come from the health food section of the supermarket. Indeed, 115 00:05:01,000 --> 00:05:04,000 Speaker 2: there's a perception that sometimes very processed foods can be 116 00:05:04,080 --> 00:05:06,760 Speaker 2: healthier because they exist here, and we thought it would 117 00:05:06,800 --> 00:05:10,159 Speaker 2: be a nice point of discussion for everyone this week 118 00:05:10,240 --> 00:05:13,720 Speaker 2: and Leam, what do you think health halos? Where do 119 00:05:13,800 --> 00:05:15,880 Speaker 2: they come into your work and what are your thoughts 120 00:05:15,880 --> 00:05:16,200 Speaker 2: on them? 121 00:05:16,680 --> 00:05:18,800 Speaker 3: Yeah, I think I've seen a big trend in health 122 00:05:18,839 --> 00:05:22,159 Speaker 3: halos over the last few years because I think consumers 123 00:05:22,160 --> 00:05:24,880 Speaker 3: are very busy. There's a whole isle in terms of 124 00:05:24,880 --> 00:05:27,120 Speaker 3: the health food section the supermarket. It's no longer just 125 00:05:27,120 --> 00:05:29,960 Speaker 3: a little shell for a little corner in the supermarket anymore. 126 00:05:29,960 --> 00:05:33,080 Speaker 3: Like there's an entire ale dedicated to the health food section. 127 00:05:33,480 --> 00:05:35,679 Speaker 3: And when I think of health halo, Susie, I think 128 00:05:36,200 --> 00:05:38,560 Speaker 3: lo fat, I think organic, I think paleo, know how 129 00:05:38,560 --> 00:05:41,679 Speaker 3: to sugar, high protein, baked not fried, made with real fruit. 130 00:05:42,040 --> 00:05:44,640 Speaker 3: All of these are just lack of a better word 131 00:05:44,760 --> 00:05:48,440 Speaker 3: clever marketing claims for most companies, Like I've seen children's 132 00:05:48,440 --> 00:05:51,479 Speaker 3: products packed full of sugar, but it's got made with 133 00:05:51,560 --> 00:05:53,880 Speaker 3: real fruit, or it's got no added sugar on the 134 00:05:53,880 --> 00:05:56,040 Speaker 3: front of the packet, which doesn't mean that it's sugar free. 135 00:05:56,080 --> 00:05:58,560 Speaker 3: It may have a ton of sugar still there, but 136 00:05:58,600 --> 00:06:01,479 Speaker 3: the real fruit might be like fruit juice concentrate, or 137 00:06:01,520 --> 00:06:04,120 Speaker 3: it might be two percent blueberries, and then it's like 138 00:06:04,160 --> 00:06:07,120 Speaker 3: another you know, fifty grams of sugar in that as well. 139 00:06:07,320 --> 00:06:09,400 Speaker 3: And same deal with you know, organic Iff had clients 140 00:06:09,400 --> 00:06:11,920 Speaker 3: saving me, Oh, I love this brand of corn chips 141 00:06:11,960 --> 00:06:14,760 Speaker 3: because they're organic corn chips. And it's like, Okay, that's cool, 142 00:06:14,760 --> 00:06:17,919 Speaker 3: it's organic corn, but it doesn't necessarily make it any healthier. 143 00:06:18,160 --> 00:06:20,560 Speaker 3: And same with you know, the range of high protein 144 00:06:20,839 --> 00:06:25,000 Speaker 3: is high protein chocolates, high protein cookies, high protein musli bars. 145 00:06:25,160 --> 00:06:28,600 Speaker 3: It's like, are they actually any healthier despite having a 146 00:06:28,640 --> 00:06:30,679 Speaker 3: little bit more protein in there? And yes, we understand 147 00:06:30,680 --> 00:06:33,400 Speaker 3: proteins important for a healthy lifestyle, but I think we've 148 00:06:33,400 --> 00:06:36,760 Speaker 3: just gone a little bit protein crazy in the marketing 149 00:06:37,040 --> 00:06:39,200 Speaker 3: of foods these days. And bake not fried, it's another 150 00:06:39,240 --> 00:06:40,880 Speaker 3: really good one. You look at a bag of potato 151 00:06:40,960 --> 00:06:43,520 Speaker 3: chips or a bag of you know, crackers baked not fried, 152 00:06:43,760 --> 00:06:46,360 Speaker 3: still has relatively the same amount of fat in it 153 00:06:46,400 --> 00:06:49,000 Speaker 3: that another normal bag of potato chips has, but people 154 00:06:49,040 --> 00:06:51,440 Speaker 3: will grab it thinking that that's a healthy option. My 155 00:06:51,560 --> 00:06:53,800 Speaker 3: dad this the other day were we went over and 156 00:06:53,839 --> 00:06:55,800 Speaker 3: watched The State of Ocean with him, SUSI it was 157 00:06:55,880 --> 00:06:58,880 Speaker 3: very depressing for Queenslanders, but he, you know, he was 158 00:06:58,960 --> 00:07:00,560 Speaker 3: very proud of himself that He's like, oh, I picked 159 00:07:00,600 --> 00:07:02,039 Speaker 3: up some snacks and he threw me a bag of 160 00:07:02,080 --> 00:07:04,839 Speaker 3: the Smith's bake not fried chips and I was like, oh, 161 00:07:04,920 --> 00:07:06,240 Speaker 3: I didn't have the heart to tell him, like he 162 00:07:06,320 --> 00:07:09,920 Speaker 3: was really trying, and he was like, what do you think? 163 00:07:09,960 --> 00:07:11,480 Speaker 3: And I was like, oh, yeah, like that, you know, 164 00:07:11,600 --> 00:07:13,640 Speaker 3: they're super tasty, and just kind of left it that. 165 00:07:13,720 --> 00:07:15,800 Speaker 3: But when I actually compared them to the normal bag 166 00:07:15,840 --> 00:07:19,080 Speaker 3: of Smith's chips, they weren't actually any healthier. So I 167 00:07:19,080 --> 00:07:21,840 Speaker 3: think that these marketing labels are something we really really 168 00:07:21,880 --> 00:07:24,120 Speaker 3: need to pay attention to. And I've always said to 169 00:07:24,120 --> 00:07:26,040 Speaker 3: my clients, don't even worry about the front of the 170 00:07:26,040 --> 00:07:28,360 Speaker 3: package marketing or the health claims or the health halo. 171 00:07:28,520 --> 00:07:31,200 Speaker 3: Say flip it over read the ingredient list and actually 172 00:07:31,280 --> 00:07:33,720 Speaker 3: do a proper comparison compared to you know, the quote 173 00:07:33,760 --> 00:07:35,440 Speaker 3: unquote normal product on the market. 174 00:07:36,160 --> 00:07:38,880 Speaker 2: I really love those bake dot fried chips, can I 175 00:07:38,920 --> 00:07:42,640 Speaker 2: see particularly the salt and finninger, But they do have 176 00:07:42,760 --> 00:07:45,600 Speaker 2: a really high calorie load. So yes, one hundred percent. 177 00:07:46,040 --> 00:07:48,400 Speaker 2: I think the products that it comes up for me 178 00:07:48,680 --> 00:07:51,920 Speaker 2: a protein bars and protein balls in particular, and often 179 00:07:51,960 --> 00:07:54,760 Speaker 2: gluten free products because they for a long time have 180 00:07:54,840 --> 00:07:56,880 Speaker 2: been painted with a health brush and often, as we know, 181 00:07:56,880 --> 00:07:59,880 Speaker 2: they're more heavily processed than non gluten products. I think, 182 00:08:00,080 --> 00:08:04,480 Speaker 2: by way of historical value, the reason that foods end 183 00:08:04,560 --> 00:08:07,920 Speaker 2: up in the health food section doesn't necessarily have anything 184 00:08:07,920 --> 00:08:11,160 Speaker 2: to do with their nutrient composition. It will depend on 185 00:08:11,280 --> 00:08:15,400 Speaker 2: a negotiation between the manufacturer and the buyer of the supermarket. 186 00:08:15,960 --> 00:08:19,800 Speaker 2: And keep in mind that supermarket buyers are incredibly powerful 187 00:08:19,840 --> 00:08:24,160 Speaker 2: human beings. They are driven by sales targets, by positioning, 188 00:08:24,560 --> 00:08:27,000 Speaker 2: by how much companies are prepared to pay, the power 189 00:08:27,080 --> 00:08:29,480 Speaker 2: of the company, and the overall scheme of the supermarket. 190 00:08:29,840 --> 00:08:32,040 Speaker 2: What the supermarket brands are doing with their own health 191 00:08:32,080 --> 00:08:35,360 Speaker 2: food aisle, what's selling well, They will adjust that based 192 00:08:35,400 --> 00:08:39,240 Speaker 2: on consumer demand. Not nutritional characteristics that's really really important. 193 00:08:39,880 --> 00:08:42,520 Speaker 2: The only take home message I would give to people 194 00:08:42,559 --> 00:08:45,120 Speaker 2: is if you look at an ingredient list and there's 195 00:08:45,160 --> 00:08:48,679 Speaker 2: twenty plus ingredients on that label, chances are it's not 196 00:08:48,800 --> 00:08:51,640 Speaker 2: very healthy, and it's indicative of how process the food 197 00:08:51,640 --> 00:08:55,319 Speaker 2: are is and as we know, highly processed foods are 198 00:08:55,360 --> 00:08:57,440 Speaker 2: the worse for us when it comes to long term 199 00:08:57,440 --> 00:09:01,240 Speaker 2: health and information in the body. So sure, you may 200 00:09:01,440 --> 00:09:04,360 Speaker 2: have a specific allergy or food and tolerance that you're 201 00:09:04,400 --> 00:09:07,840 Speaker 2: looking for in those sections, but in general, if it 202 00:09:07,960 --> 00:09:11,240 Speaker 2: sounds too good to be true, and it's healthier chocolate 203 00:09:11,320 --> 00:09:14,280 Speaker 2: or healthier biscuits or foods that are generally not healthy, 204 00:09:14,720 --> 00:09:17,480 Speaker 2: they're probably not significantly better for you and need to 205 00:09:17,480 --> 00:09:20,280 Speaker 2: be consumed in that control amount, as we would suggest 206 00:09:20,360 --> 00:09:24,000 Speaker 2: any process food be. And that is just the way 207 00:09:24,040 --> 00:09:26,439 Speaker 2: it works out. Dietitians and nutritionists don't run the health 208 00:09:26,480 --> 00:09:30,240 Speaker 2: food aisle. It's dictated by consumer demand and food trends, 209 00:09:30,679 --> 00:09:34,560 Speaker 2: which are driven by often companies that have an interest 210 00:09:34,600 --> 00:09:38,600 Speaker 2: in marketing that for specific reasons. And for some time 211 00:09:38,640 --> 00:09:42,080 Speaker 2: it's definitely been protein has had that health halo. Vegan 212 00:09:42,200 --> 00:09:44,440 Speaker 2: plant based foods at the moment, I think it's the 213 00:09:44,760 --> 00:09:48,160 Speaker 2: greatest area of growth in supermarket. And then of course 214 00:09:48,200 --> 00:09:50,040 Speaker 2: you go to the music bar section or even the 215 00:09:50,120 --> 00:09:52,560 Speaker 2: potato chip section as you described, and we'll see those 216 00:09:52,640 --> 00:09:56,240 Speaker 2: kind of products described for lunch box friendly options. So 217 00:09:56,679 --> 00:09:58,520 Speaker 2: I just paint them with all a brush of process 218 00:09:58,559 --> 00:10:00,680 Speaker 2: food and try and include as as little of it 219 00:10:00,720 --> 00:10:03,640 Speaker 2: as you can. And most of the packaging on product, 220 00:10:03,760 --> 00:10:06,120 Speaker 2: or even the way product looks will be dictated by 221 00:10:06,160 --> 00:10:09,640 Speaker 2: marketing and consumer perception rather than the science, and the 222 00:10:09,679 --> 00:10:11,839 Speaker 2: science will come down purely to the ingredient list and 223 00:10:12,240 --> 00:10:14,480 Speaker 2: the nutritional panel. That's the only thing you can take 224 00:10:14,640 --> 00:10:17,880 Speaker 2: is a true representation of a healthy food. 225 00:10:18,280 --> 00:10:20,000 Speaker 3: And I think a really interesting one as well, which 226 00:10:20,040 --> 00:10:22,240 Speaker 3: I see is really making its way in the supermarkets 227 00:10:22,240 --> 00:10:24,200 Speaker 3: in the last few months. UZI is then no added 228 00:10:24,200 --> 00:10:26,880 Speaker 3: sugar all the sugar free options, and I think it's 229 00:10:26,960 --> 00:10:29,760 Speaker 3: quite amusing because the sugar free is generally no added 230 00:10:29,880 --> 00:10:32,880 Speaker 3: like refined sugar, so basically no white sugar added. But 231 00:10:32,920 --> 00:10:34,240 Speaker 3: if you look at a lot of these sugar free 232 00:10:34,280 --> 00:10:36,480 Speaker 3: biscuits and cakes in that sort of thing, some of 233 00:10:36,520 --> 00:10:38,640 Speaker 3: them aren't necessarily sugar free. A lot of them have 234 00:10:38,920 --> 00:10:40,839 Speaker 3: honey as the sugar type, or a lot of them 235 00:10:40,840 --> 00:10:43,000 Speaker 3: have our give syrups the sugar type, so there's a 236 00:10:43,000 --> 00:10:44,720 Speaker 3: lot a ton of sugar in them. They're no different, 237 00:10:44,960 --> 00:10:47,360 Speaker 3: but it's just they're not using you know, white sugar, 238 00:10:47,679 --> 00:10:50,160 Speaker 3: or another health halo is something like raw brown sugar. 239 00:10:50,280 --> 00:10:51,640 Speaker 3: The amount of clients they say to me, oh, I 240 00:10:51,640 --> 00:10:53,320 Speaker 3: don't add white sugar to my tea, but I have 241 00:10:53,440 --> 00:10:56,360 Speaker 3: two or three teaspoons of raw brown organic sugar, thinking 242 00:10:56,400 --> 00:10:58,840 Speaker 3: that that is healthier because it's I don't know, it's raw, 243 00:10:58,880 --> 00:11:01,679 Speaker 3: it's brown, it's organic, right, So just really watching those 244 00:11:01,720 --> 00:11:04,400 Speaker 3: health halos without it even being a processed food, like 245 00:11:04,480 --> 00:11:06,920 Speaker 3: raw brown organic sugar probably is one ingredient in it. 246 00:11:07,080 --> 00:11:08,920 Speaker 3: Same deal with some of our oils. You know, people 247 00:11:08,960 --> 00:11:11,800 Speaker 3: think that coconut oil is superior to something like extravergin 248 00:11:11,840 --> 00:11:14,679 Speaker 3: olive oil, or people are spending four times the amount 249 00:11:14,760 --> 00:11:17,960 Speaker 3: on pink Himalayan sea salt versus just you know, normal 250 00:11:18,040 --> 00:11:20,679 Speaker 3: binosed table salt or something like that. So I think 251 00:11:20,880 --> 00:11:23,320 Speaker 3: there are a lot of products scattered through the supermarket 252 00:11:23,400 --> 00:11:26,560 Speaker 3: that probably costs two, three, four times as much. But 253 00:11:26,559 --> 00:11:28,280 Speaker 3: if we look at the actual health benefit at the 254 00:11:28,360 --> 00:11:31,200 Speaker 3: end of the day, maybe a small percentage of benefit, 255 00:11:31,320 --> 00:11:33,520 Speaker 3: but perhaps when it comes down to weighing the cost 256 00:11:33,559 --> 00:11:35,199 Speaker 3: of it, I'm probably not really going to make a 257 00:11:35,280 --> 00:11:37,440 Speaker 3: huge impact based on the additional costs. 258 00:11:37,720 --> 00:11:39,800 Speaker 2: No, and I think about the products that I myself 259 00:11:39,880 --> 00:11:43,400 Speaker 2: would buy or recommend clients access there, just off the 260 00:11:43,400 --> 00:11:45,840 Speaker 2: top of my head, the only ones I point towards. 261 00:11:45,880 --> 00:11:48,760 Speaker 2: There's a couple of nut and seed products which tend 262 00:11:48,800 --> 00:11:50,760 Speaker 2: to be sold there, because if you think about nuts 263 00:11:50,760 --> 00:11:53,200 Speaker 2: in the supermarket, they're kind of sometimes sold in the 264 00:11:53,200 --> 00:11:55,920 Speaker 2: baking section, So I can understand why some snack food 265 00:11:55,920 --> 00:11:59,000 Speaker 2: companies position I'm thinking of the munch bites, you know, 266 00:11:59,040 --> 00:12:01,959 Speaker 2: the pump can see munch bites that's one product, or 267 00:12:02,040 --> 00:12:04,439 Speaker 2: the roasted broad beans from the Happy Snack Food company 268 00:12:04,440 --> 00:12:07,440 Speaker 2: that are particularly healthy. I don't mind the messy monkeys 269 00:12:07,480 --> 00:12:10,560 Speaker 2: for kids, the kind of little flavored. There's a couple 270 00:12:10,600 --> 00:12:14,440 Speaker 2: of brown rice cake options, and definitely the Woolworth's brand 271 00:12:14,600 --> 00:12:17,800 Speaker 2: of beetroot bytes or pumpkin bites and nutritionally quite good. 272 00:12:18,240 --> 00:12:20,800 Speaker 2: But in general, there would be very very few products 273 00:12:20,840 --> 00:12:23,480 Speaker 2: that I would point towards and think that they're healthier. 274 00:12:23,520 --> 00:12:26,400 Speaker 2: And when it comes to things like the protein cookies 275 00:12:26,440 --> 00:12:30,000 Speaker 2: and protein balls and protein bars, they can taste great, 276 00:12:30,040 --> 00:12:32,560 Speaker 2: and as we've discussed before, calorie wise, they can be 277 00:12:32,600 --> 00:12:35,439 Speaker 2: more like a cake at two three hundred calories per serve, 278 00:12:35,520 --> 00:12:37,480 Speaker 2: and the serf may be as little as thirty to 279 00:12:37,480 --> 00:12:39,800 Speaker 2: forty grams. But you know, the reason that I don't 280 00:12:39,960 --> 00:12:43,400 Speaker 2: buy them or recommend them because they're so expensive, Like 281 00:12:43,440 --> 00:12:46,400 Speaker 2: that's you know, three or four dollars minimum per snack. 282 00:12:46,559 --> 00:12:48,520 Speaker 2: Like most people that I'm speaking to are on a 283 00:12:48,520 --> 00:12:51,000 Speaker 2: food budget. They don't want to be spending that much 284 00:12:51,040 --> 00:12:53,320 Speaker 2: on a one off snack that you know, it doesn't 285 00:12:53,360 --> 00:12:55,360 Speaker 2: fit into a household budget. Nor would I expect my 286 00:12:55,360 --> 00:12:57,360 Speaker 2: clients to be spending that much when they could have 287 00:12:57,440 --> 00:12:59,719 Speaker 2: cheese and crackers or a yogurt for half as much 288 00:12:59,720 --> 00:13:02,280 Speaker 2: with a lot more nutrition overall. And as I said, 289 00:13:02,280 --> 00:13:04,760 Speaker 2: the easiest way to determine if you're looking at that 290 00:13:04,920 --> 00:13:07,440 Speaker 2: ingredient list and it's really long, it's heavily processed, and 291 00:13:07,720 --> 00:13:10,319 Speaker 2: most likely we wouldn't really be suggesting it as a 292 00:13:10,360 --> 00:13:13,079 Speaker 2: regular food product, more of a one off or if 293 00:13:13,080 --> 00:13:15,840 Speaker 2: you really liked it, but not something I generally recommend 294 00:13:15,840 --> 00:13:18,800 Speaker 2: families by as part of the routine supermarket shop. 295 00:13:19,440 --> 00:13:22,439 Speaker 3: Definitely agree that so very interesting in terms of our 296 00:13:22,480 --> 00:13:24,400 Speaker 3: health halos and can see why the media has picked 297 00:13:24,440 --> 00:13:27,200 Speaker 3: that one up this week, Susie. And now another topic 298 00:13:27,240 --> 00:13:29,800 Speaker 3: of interest in our clinics this week, and we've had 299 00:13:29,920 --> 00:13:32,360 Speaker 3: quite a few clients bringing this. I guess this topic 300 00:13:32,400 --> 00:13:35,000 Speaker 3: around genetic mutation for the last couple of i'd say 301 00:13:35,040 --> 00:13:39,920 Speaker 3: months either. So the MTHFR mutation, it's been coming up 302 00:13:39,920 --> 00:13:41,720 Speaker 3: a lot in our clinic, Susi. I'm sure a lot 303 00:13:41,760 --> 00:13:43,679 Speaker 3: of people have heard it, heard about it, or as 304 00:13:43,679 --> 00:13:47,920 Speaker 3: we like to call the mother gene mutation. Susi, I'm 305 00:13:47,960 --> 00:13:49,600 Speaker 3: going to throw this one to you. This is really 306 00:13:49,679 --> 00:13:52,640 Speaker 3: definitely your area of expertise and not mine. So what 307 00:13:52,679 --> 00:13:55,439 Speaker 3: can you tell our listeners about this specific gene. 308 00:13:55,840 --> 00:14:00,520 Speaker 2: So I became aware of MTHFR mutations probably about five 309 00:14:00,600 --> 00:14:04,720 Speaker 2: years ago, and I can't remember exactly why. It was, 310 00:14:04,840 --> 00:14:07,439 Speaker 2: probably because a client had come and said that they'd 311 00:14:07,440 --> 00:14:11,480 Speaker 2: had this genetic mutation and I had myself had been 312 00:14:11,520 --> 00:14:15,959 Speaker 2: tested for it with my GP because I had been 313 00:14:15,960 --> 00:14:18,120 Speaker 2: doing some fertility stuff and it had come up that 314 00:14:18,240 --> 00:14:22,960 Speaker 2: I myself had this mutation. Now, at the most general 315 00:14:23,400 --> 00:14:27,280 Speaker 2: form of it, it's a gene mutation that's relatively common, 316 00:14:27,600 --> 00:14:30,200 Speaker 2: and as such, we've only been sort of testing for 317 00:14:30,240 --> 00:14:33,320 Speaker 2: it in more recent years. And it's a gene that 318 00:14:33,480 --> 00:14:38,560 Speaker 2: is involved in producing an enzyme that metabolizes folate. Now, 319 00:14:38,600 --> 00:14:42,080 Speaker 2: folate is a B group vitamin, Vitamin B nine. People 320 00:14:42,080 --> 00:14:46,200 Speaker 2: who are trying to conceive or having nutrition for fertility 321 00:14:46,240 --> 00:14:49,520 Speaker 2: will be interested sometimes in folate because, of course there 322 00:14:49,520 --> 00:14:53,160 Speaker 2: have been recommendations to prevent neural tube defects to take 323 00:14:53,280 --> 00:14:56,440 Speaker 2: folate supplement to make sure you've got enough of that 324 00:14:56,560 --> 00:15:00,760 Speaker 2: key nutrient. Now, this particular gene mutation, and I'll talk 325 00:15:00,840 --> 00:15:05,480 Speaker 2: in a minute about the couple that exist. Specifically, it 326 00:15:05,560 --> 00:15:09,840 Speaker 2: is this enzyme which converts folate in our bodies into 327 00:15:09,880 --> 00:15:12,600 Speaker 2: a form of folate that can be actually active and 328 00:15:12,800 --> 00:15:16,720 Speaker 2: used in a number of metabolic processes. It's heavily involved 329 00:15:16,760 --> 00:15:22,640 Speaker 2: in inflammatory pathways, our stress response, energy metabolism, and specifically 330 00:15:22,640 --> 00:15:25,640 Speaker 2: the synthesis of DNA and hence the link to new 331 00:15:25,680 --> 00:15:29,320 Speaker 2: cell development and potential miscarriage if there are issues with 332 00:15:29,400 --> 00:15:33,480 Speaker 2: this gene. And one of the genes specifically is closely 333 00:15:33,560 --> 00:15:36,480 Speaker 2: linked to inflammation and elevated home as system, which can 334 00:15:36,520 --> 00:15:39,520 Speaker 2: have a number of implications for heart disease respectors and 335 00:15:39,560 --> 00:15:42,800 Speaker 2: type two diabetes. So a few years ago working with 336 00:15:42,840 --> 00:15:46,040 Speaker 2: an endocrinologist, and I gave a presentation on this gene mutation, 337 00:15:46,120 --> 00:15:48,560 Speaker 2: and he was older and he was about to retire, 338 00:15:48,600 --> 00:15:50,840 Speaker 2: and he said to in front of the doctor's well, 339 00:15:50,880 --> 00:15:51,680 Speaker 2: I've never heard of it. 340 00:15:51,720 --> 00:15:52,600 Speaker 1: I don't believe in it. 341 00:15:52,640 --> 00:15:55,440 Speaker 2: But I think the more we come to learn about 342 00:15:55,440 --> 00:15:59,120 Speaker 2: these pathways and understand we don't know everything, the more 343 00:15:59,280 --> 00:16:02,160 Speaker 2: we are I identifying things like this mutation that can 344 00:16:02,200 --> 00:16:07,200 Speaker 2: have quite profound effects on folate pathways. So there are 345 00:16:07,200 --> 00:16:10,920 Speaker 2: two of these genes one C six double sevent T 346 00:16:11,240 --> 00:16:14,320 Speaker 2: and one is A one two nine eight C. People 347 00:16:14,360 --> 00:16:16,680 Speaker 2: can have one of those, they can have two, or 348 00:16:16,680 --> 00:16:19,280 Speaker 2: they can have one of each. And the number of 349 00:16:19,320 --> 00:16:21,840 Speaker 2: genes whether you have two and so a homozygous for 350 00:16:21,880 --> 00:16:25,560 Speaker 2: that gene can lead to more pronounced symptoms as opposed 351 00:16:25,600 --> 00:16:29,240 Speaker 2: to having just one, and it is associated with an 352 00:16:29,240 --> 00:16:32,520 Speaker 2: increase I wouldn't say risk, an increased chance of having multiples, 353 00:16:32,560 --> 00:16:36,200 Speaker 2: which perhaps might explain that I have this gene mutation myself, 354 00:16:36,200 --> 00:16:38,160 Speaker 2: and of course have had twins and a history of twins. 355 00:16:37,960 --> 00:16:42,400 Speaker 1: In my family. But from a daily perspective when we're dealing. 356 00:16:42,120 --> 00:16:44,360 Speaker 2: With clients, the reason that it comes up for me 357 00:16:45,240 --> 00:16:48,640 Speaker 2: is that there are general recommendations for people who are 358 00:16:48,800 --> 00:16:51,520 Speaker 2: wanting to have children had a history of miscarriage or 359 00:16:51,560 --> 00:16:55,240 Speaker 2: fertility issues to supplement of course with folate and quite 360 00:16:55,320 --> 00:16:58,040 Speaker 2: high amounts of folate. But what we know is that 361 00:16:58,040 --> 00:17:01,480 Speaker 2: that form of folate for the people who have this 362 00:17:01,560 --> 00:17:04,959 Speaker 2: gene mutation, they may not be able to metabolize it 363 00:17:05,080 --> 00:17:07,880 Speaker 2: very well. And so the recommendation is, if you have 364 00:17:08,040 --> 00:17:10,320 Speaker 2: one or two of these gen mutations, you really need 365 00:17:10,359 --> 00:17:12,760 Speaker 2: to be what we call on a methylated folate, so 366 00:17:12,880 --> 00:17:15,159 Speaker 2: the folate is in its active form and can be 367 00:17:15,240 --> 00:17:19,080 Speaker 2: metabolized in the body. So it's quite a simple follow 368 00:17:19,080 --> 00:17:21,320 Speaker 2: on effect if you have it. It basically means the 369 00:17:21,400 --> 00:17:24,520 Speaker 2: type of folate that you should supplement with should be different. 370 00:17:24,960 --> 00:17:27,680 Speaker 2: And indeed, one of the dieticians we both know very well, 371 00:17:27,680 --> 00:17:30,920 Speaker 2: mel mcgrice, who is an expert in fertility nutrition, will 372 00:17:31,240 --> 00:17:34,080 Speaker 2: often talk about it in her experience and working with 373 00:17:34,119 --> 00:17:37,560 Speaker 2: people who are dealing with pregnancy related issues or fertility 374 00:17:37,560 --> 00:17:40,199 Speaker 2: related issues. But the thing that comes up for me, 375 00:17:40,600 --> 00:17:43,080 Speaker 2: and this is the link specifically to diet, is that 376 00:17:43,119 --> 00:17:46,200 Speaker 2: if I have someone who presents in my office and 377 00:17:46,359 --> 00:17:49,080 Speaker 2: they may have had a history of fertility issues, or miscarriage, 378 00:17:49,600 --> 00:17:53,200 Speaker 2: or in their family have heart disease, increased levels of inflammation, 379 00:17:53,920 --> 00:17:59,199 Speaker 2: very very fatigued and tired, and also have inshun resistance. 380 00:17:59,760 --> 00:18:02,280 Speaker 2: Some times I will ask to see if they have 381 00:18:02,400 --> 00:18:05,760 Speaker 2: these gene mutations, because what I want to know is 382 00:18:05,800 --> 00:18:09,120 Speaker 2: that if they're consuming breads and cereals that are all 383 00:18:09,160 --> 00:18:13,480 Speaker 2: fortified with folate in our food supply, and this is 384 00:18:13,560 --> 00:18:16,960 Speaker 2: potentially a type of folate that they can't metabolize, well, 385 00:18:17,359 --> 00:18:20,280 Speaker 2: is it actually doing them more damage by having that 386 00:18:20,760 --> 00:18:23,320 Speaker 2: supplementary food in their diet, And as such, would they 387 00:18:23,359 --> 00:18:26,040 Speaker 2: be better on a gluten free diet, because of course 388 00:18:26,040 --> 00:18:28,639 Speaker 2: gluten free products are not fortified with this form of 389 00:18:28,680 --> 00:18:32,159 Speaker 2: folate they potentially cannot metabolize. And so indeed, if I 390 00:18:32,200 --> 00:18:35,240 Speaker 2: have a client who comes in and one they're trying 391 00:18:35,240 --> 00:18:37,680 Speaker 2: to have a baby or planning to straight away, I 392 00:18:37,720 --> 00:18:39,840 Speaker 2: want to know if they potentially have this gene mutation 393 00:18:40,000 --> 00:18:43,040 Speaker 2: one or both, and as such would be giving a 394 00:18:43,080 --> 00:18:45,840 Speaker 2: different recommendation on the type of folate they should be 395 00:18:45,920 --> 00:18:48,880 Speaker 2: supplementing their diet with, or if they have some gut 396 00:18:48,880 --> 00:18:52,120 Speaker 2: disturbance and some of the other symptoms, specifically high homo 397 00:18:52,200 --> 00:18:55,200 Speaker 2: systeine instantly I would suggest they start on a gluten 398 00:18:55,200 --> 00:18:57,960 Speaker 2: free diet, not because they've got an issue with gluten, 399 00:18:58,040 --> 00:19:00,800 Speaker 2: but because the gluten free flower that they'll be incorporating 400 00:19:00,800 --> 00:19:03,600 Speaker 2: in their diet won't have that form of folate fortified, 401 00:19:03,800 --> 00:19:07,520 Speaker 2: which potentially they can't metabolize. Now, the other little interesting 402 00:19:07,560 --> 00:19:11,480 Speaker 2: thing about this genetic mutation is that one is more 403 00:19:11,480 --> 00:19:14,399 Speaker 2: pronounced link to inflammation in the body, and that's the 404 00:19:14,480 --> 00:19:16,399 Speaker 2: C six double seventy gene. 405 00:19:16,440 --> 00:19:18,040 Speaker 1: So they all operate quite differently. 406 00:19:18,119 --> 00:19:19,920 Speaker 2: It's not a one size fits all, which is why 407 00:19:20,280 --> 00:19:22,080 Speaker 2: you need to speak to a doctor or a dietitian 408 00:19:22,119 --> 00:19:25,480 Speaker 2: who has experience in this before you eliminate gluten from 409 00:19:25,520 --> 00:19:28,560 Speaker 2: your diet without knowing if you've got that specific mutation. 410 00:19:29,359 --> 00:19:33,360 Speaker 2: But of interest to me was that natural folate, which 411 00:19:33,400 --> 00:19:36,760 Speaker 2: of course we find in greatest concentrations in leafy green vegetables, 412 00:19:37,080 --> 00:19:40,280 Speaker 2: and you would argue that as dietitians we probably naturally 413 00:19:40,320 --> 00:19:44,399 Speaker 2: consume loads and loads of these in our diet. Is 414 00:19:44,440 --> 00:19:47,639 Speaker 2: that it overrides the pathway naturally. So even if you 415 00:19:47,720 --> 00:19:51,920 Speaker 2: have that gene mutation, simply making sure that you're having 416 00:19:52,040 --> 00:19:55,440 Speaker 2: really high natural amounts of folates from several serves of 417 00:19:55,480 --> 00:19:58,600 Speaker 2: leafy green veggies a day, and natural forms of folate 418 00:19:58,760 --> 00:20:01,720 Speaker 2: from fruits and vegetables. We'll skip the pathway and you 419 00:20:01,760 --> 00:20:03,719 Speaker 2: don't have this effect of perhaps not being able to 420 00:20:03,720 --> 00:20:07,280 Speaker 2: metabolize the folate efficiently. And so I believe that's probably 421 00:20:07,359 --> 00:20:09,400 Speaker 2: one of the reasons that I have never had myself 422 00:20:09,440 --> 00:20:12,159 Speaker 2: any of these symptoms and had no issues, because naturally 423 00:20:12,200 --> 00:20:13,960 Speaker 2: my diet would have been packed full of folate my 424 00:20:14,040 --> 00:20:17,040 Speaker 2: whole time. Now, this is something not to be proud of, 425 00:20:17,080 --> 00:20:20,760 Speaker 2: but I didn't actively supplement my diet when I was pregnant, 426 00:20:20,760 --> 00:20:23,960 Speaker 2: not because I had It was a decision. It was 427 00:20:24,000 --> 00:20:25,720 Speaker 2: more that I'm not very good with taking things and 428 00:20:25,720 --> 00:20:28,720 Speaker 2: often forgot. But in hindsight, you know, my diet would 429 00:20:28,760 --> 00:20:30,520 Speaker 2: have been so packed with folate because I am a 430 00:20:30,560 --> 00:20:33,119 Speaker 2: dietician and eat such large volumes of fresh fruit and 431 00:20:33,160 --> 00:20:35,760 Speaker 2: vegetables anyway, So one of the take home messages for 432 00:20:35,800 --> 00:20:37,440 Speaker 2: anyone listening who knows they have this. 433 00:20:37,480 --> 00:20:39,040 Speaker 1: Mutation is interested in it. 434 00:20:39,240 --> 00:20:41,640 Speaker 2: Who thinks, oh, hang on, I had a history of miscarriage, 435 00:20:41,640 --> 00:20:43,560 Speaker 2: and I have a little bit of gut disturbance and 436 00:20:43,600 --> 00:20:46,760 Speaker 2: I feel really tired, and there's no explanation. Definitely, I 437 00:20:46,800 --> 00:20:48,520 Speaker 2: would ask to have the gene test done. I think 438 00:20:48,560 --> 00:20:50,680 Speaker 2: it costs about forty dollars to see if you've got 439 00:20:50,800 --> 00:20:53,600 Speaker 2: one gene two genes both genes and as such may 440 00:20:53,640 --> 00:20:57,720 Speaker 2: have a reduction inefficiency of folate metabolism estimated between forty 441 00:20:57,760 --> 00:21:00,159 Speaker 2: and seventy percent, and hence the link to energy, your 442 00:21:00,160 --> 00:21:04,840 Speaker 2: production and fatigue if you naturally, the best recommendation we 443 00:21:04,920 --> 00:21:06,840 Speaker 2: can give you is before you go in and Russian, 444 00:21:06,920 --> 00:21:09,520 Speaker 2: do a gluten free diet or bimethylated fol eight. You've 445 00:21:09,560 --> 00:21:11,159 Speaker 2: just got to eat a whole lot more green veggies 446 00:21:11,200 --> 00:21:14,320 Speaker 2: because naturally that will help to correct that pathway and 447 00:21:14,880 --> 00:21:16,800 Speaker 2: help to make sure that you're at less risk of 448 00:21:16,840 --> 00:21:20,160 Speaker 2: things like the symptoms which can be fatigue or sell 449 00:21:20,200 --> 00:21:22,919 Speaker 2: if you're thinking of getting pregnant. That's a natural recommendation. 450 00:21:23,119 --> 00:21:26,679 Speaker 2: So that's my experience with MTHFI mutations. I'm by no 451 00:21:26,760 --> 00:21:29,840 Speaker 2: means an expert. It's just by my clinical experience with it. 452 00:21:30,320 --> 00:21:32,919 Speaker 2: And I think you have done a podcast looking at 453 00:21:32,960 --> 00:21:34,240 Speaker 2: this on leandmal nutrition. 454 00:21:35,200 --> 00:21:35,879 Speaker 3: No, I haven't. 455 00:21:35,920 --> 00:21:36,280 Speaker 2: I haven't. 456 00:21:36,320 --> 00:21:38,720 Speaker 3: No, it's a very new area for me. 457 00:21:39,080 --> 00:21:41,200 Speaker 2: It comes up though, it comes up in your discussion 458 00:21:41,240 --> 00:21:42,040 Speaker 2: with people, doesn't it. 459 00:21:42,119 --> 00:21:43,840 Speaker 3: I think it has yeah, yeah, but I think we've 460 00:21:43,880 --> 00:21:46,320 Speaker 3: only really brushed the surface on it. We've never really 461 00:21:46,359 --> 00:21:48,880 Speaker 3: taken a deep dive into it. But is an interesting one. 462 00:21:48,920 --> 00:21:51,280 Speaker 3: Perhaps maybe I could get an expert on to chat 463 00:21:51,359 --> 00:21:54,720 Speaker 3: further through. But with the testing, it's just a standard 464 00:21:54,720 --> 00:21:56,320 Speaker 3: blood test through your doctrial GP is it. 465 00:21:56,680 --> 00:21:59,359 Speaker 2: Yeah, very easy, forty dollars and it just tells you 466 00:21:59,359 --> 00:22:01,879 Speaker 2: if you've got one two of those. And absolutely I 467 00:22:01,920 --> 00:22:04,480 Speaker 2: think if you're symptomatic in the sense of because of course, 468 00:22:05,040 --> 00:22:07,800 Speaker 2: it tends to get more pronounces we get older, because 469 00:22:07,880 --> 00:22:11,040 Speaker 2: inflammation increases over time and your body's not as efficient 470 00:22:11,080 --> 00:22:13,040 Speaker 2: as it once was. Perhaps your diet is not as 471 00:22:13,040 --> 00:22:15,400 Speaker 2: good as it once was. You might gain weight, which 472 00:22:15,400 --> 00:22:17,600 Speaker 2: of course increases inflammation, and it kicks off all of 473 00:22:17,640 --> 00:22:20,400 Speaker 2: these pathways. But of interesting, and I think it's fun 474 00:22:20,440 --> 00:22:22,280 Speaker 2: because people will say, oh, I've gone on a gluten 475 00:22:22,280 --> 00:22:24,480 Speaker 2: free diet and I feel better, So obviously it's a 476 00:22:24,520 --> 00:22:25,400 Speaker 2: gluten issue. 477 00:22:25,480 --> 00:22:27,719 Speaker 1: And it's not a gluten issue. It's a flower issue. 478 00:22:27,840 --> 00:22:30,199 Speaker 2: And the type of follow we're getting through the food supply, 479 00:22:30,680 --> 00:22:34,040 Speaker 2: if you're consuming breads and cereals that are got that 480 00:22:34,119 --> 00:22:36,200 Speaker 2: fortified flower, which all do to help prevent your or 481 00:22:36,240 --> 00:22:39,280 Speaker 2: two defects, but you would argue these are actually contraindicated 482 00:22:39,320 --> 00:22:42,640 Speaker 2: depending on your genetic profile. So it's like all these areas. 483 00:22:42,680 --> 00:22:46,000 Speaker 2: We are learning so much every single day, but it's 484 00:22:46,040 --> 00:22:49,120 Speaker 2: relevant because for me as a dietitian, and the response 485 00:22:49,200 --> 00:22:51,840 Speaker 2: to the doctor at that time and he said, I've 486 00:22:51,840 --> 00:22:53,760 Speaker 2: never heard of it is you only have to go 487 00:22:53,840 --> 00:22:57,280 Speaker 2: back to your basic biochemical pathways to see the pronounced 488 00:22:57,280 --> 00:23:01,480 Speaker 2: effect and the role folate play in so many of 489 00:23:01,520 --> 00:23:04,080 Speaker 2: our body systems. And if you have a gene mutation 490 00:23:04,160 --> 00:23:08,240 Speaker 2: that would suggest you're not metabolizing that nutrient effectively, that's 491 00:23:08,280 --> 00:23:11,240 Speaker 2: a huge problem. And it's also very easily fixed, whether 492 00:23:11,280 --> 00:23:13,840 Speaker 2: it's bi supplementation with the right type of supplement by 493 00:23:13,920 --> 00:23:17,760 Speaker 2: symptimble changes to the diet. So as a take home message, 494 00:23:17,760 --> 00:23:20,720 Speaker 2: and I always say this with my clients, nobody knows 495 00:23:20,760 --> 00:23:23,920 Speaker 2: your body better than you do. If you don't feel good, 496 00:23:24,119 --> 00:23:27,640 Speaker 2: if you know something's not quite right, highly likely you're 497 00:23:27,640 --> 00:23:29,479 Speaker 2: on the right path, and it's just a matter of 498 00:23:29,600 --> 00:23:32,240 Speaker 2: weeding down and getting the right person and the right 499 00:23:32,280 --> 00:23:35,920 Speaker 2: experts to follow that up. So those symptoms like unexplained GUP, 500 00:23:36,920 --> 00:23:41,160 Speaker 2: low mood, digestion issues, ongoing fatigue that is unexplained. 501 00:23:41,520 --> 00:23:43,120 Speaker 1: I would absolutely be looking at. 502 00:23:43,040 --> 00:23:45,240 Speaker 2: Some of these areas because there is a growing pool 503 00:23:45,240 --> 00:23:49,760 Speaker 2: of research and anecdosially a very reasonable explanation for why 504 00:23:49,800 --> 00:23:53,000 Speaker 2: these symptoms may be presenting if you have these gene mutations. 505 00:23:53,880 --> 00:23:56,000 Speaker 3: Absolutely wonderful discussion, Thank you, Susie. 506 00:23:56,400 --> 00:23:58,880 Speaker 2: Right, So a bit lighter now, it's all been very 507 00:23:58,880 --> 00:24:02,399 Speaker 2: heavy onto our product review of the week. 508 00:24:02,600 --> 00:24:02,840 Speaker 1: Now. 509 00:24:03,119 --> 00:24:05,720 Speaker 2: When we came together to talk about this, we sort 510 00:24:05,720 --> 00:24:07,960 Speaker 2: of thought, should we talk about oats because it's winter, 511 00:24:08,680 --> 00:24:10,480 Speaker 2: But I thought I would really like to talk about 512 00:24:10,520 --> 00:24:13,400 Speaker 2: granola because I love granola. I love to bake with it. 513 00:24:13,440 --> 00:24:15,359 Speaker 2: I love when I go to America to try all 514 00:24:15,400 --> 00:24:18,480 Speaker 2: the different ones. And there is a growing range of 515 00:24:18,640 --> 00:24:22,040 Speaker 2: reduced sugar varieties of granola in the supermarket and one 516 00:24:22,080 --> 00:24:24,760 Speaker 2: that has just crossed our path recently is the Carmen's 517 00:24:24,880 --> 00:24:28,560 Speaker 2: Low sugar granola. And it's a really strong product and 518 00:24:28,560 --> 00:24:30,960 Speaker 2: tastes pretty good so the nutritionoals. You can find it 519 00:24:31,000 --> 00:24:34,159 Speaker 2: in all mainstream supermarkets. It comes in per serve at 520 00:24:34,200 --> 00:24:36,640 Speaker 2: four point five grams of protein, which is pretty good 521 00:24:36,760 --> 00:24:39,879 Speaker 2: for a cereal based product. Two point one grams are 522 00:24:39,880 --> 00:24:43,080 Speaker 2: saturated fat because sometimes great tasting. Granolas can be cooked 523 00:24:43,119 --> 00:24:45,040 Speaker 2: in quite a lot of butter or oil, so the 524 00:24:45,080 --> 00:24:47,400 Speaker 2: fat can be a little bit higher. It's only got 525 00:24:47,440 --> 00:24:50,920 Speaker 2: two point two grams of sugar per forty five grams serve, 526 00:24:51,080 --> 00:24:53,880 Speaker 2: or that's four point eight grams per hundred, so less 527 00:24:53,920 --> 00:24:57,639 Speaker 2: than five percent. Seven point seven grams of dietary fiber 528 00:24:57,680 --> 00:25:01,560 Speaker 2: per serve, which is outstanding. And the main ingredients whole 529 00:25:01,560 --> 00:25:03,920 Speaker 2: grain oats and wheat, some chickory fiber, which is why 530 00:25:03,960 --> 00:25:07,720 Speaker 2: we've got that high fiber load. Nine percent seeds which 531 00:25:07,760 --> 00:25:10,879 Speaker 2: is really strong in bumping up the good fat component. 532 00:25:11,280 --> 00:25:12,920 Speaker 2: A little bit of brown rice syrup to give a 533 00:25:13,040 --> 00:25:16,000 Speaker 2: slight sweetness, some coconut, a little bit of sunfowl oil 534 00:25:16,000 --> 00:25:19,960 Speaker 2: in processing, quite small freeze dried raspberry tapioca start some 535 00:25:20,040 --> 00:25:24,119 Speaker 2: natural flavor, so on the whole nutritionally are very strong product. 536 00:25:24,119 --> 00:25:26,720 Speaker 2: Twenty grams of carb perserve, which ticks the box for 537 00:25:26,720 --> 00:25:29,240 Speaker 2: people who are trying to keep their carbs controlled. You 538 00:25:29,359 --> 00:25:33,160 Speaker 2: team that with some protein based yogurts, some milk, some 539 00:25:33,200 --> 00:25:37,240 Speaker 2: extra berries, and you've got a very nutritious, high fiber 540 00:25:37,320 --> 00:25:40,399 Speaker 2: whole grain product that's still giving you that sweetness and 541 00:25:40,480 --> 00:25:43,840 Speaker 2: crunch and change around granola, which I think sometimes we're 542 00:25:43,880 --> 00:25:47,080 Speaker 2: looking for, particularly if we're making up breakfast bowls and 543 00:25:47,280 --> 00:25:49,080 Speaker 2: baking for me. I use them a lot with baking, 544 00:25:49,119 --> 00:25:52,199 Speaker 2: whether it's cookies for the kids or using crumbles on 545 00:25:52,240 --> 00:25:54,920 Speaker 2: the top of muffins. I'm a big fan. I really 546 00:25:55,000 --> 00:25:57,520 Speaker 2: like them, and the feedback has been across the range 547 00:25:57,560 --> 00:26:00,359 Speaker 2: of lower sugar granolas in supermarkets that they're pretty pretty 548 00:26:00,359 --> 00:26:01,080 Speaker 2: good nutritionally. 549 00:26:01,880 --> 00:26:03,879 Speaker 3: I must admit I haven't tried it. I'm not a 550 00:26:03,880 --> 00:26:05,760 Speaker 3: big cereal person for breakfast. I just I don't know. 551 00:26:05,800 --> 00:26:07,679 Speaker 3: I don't find it as filling, but it sounds very 552 00:26:07,720 --> 00:26:10,119 Speaker 3: good and nutritionally it is quite strong. The serving size 553 00:26:10,119 --> 00:26:12,800 Speaker 3: is quite standard, forty five grams for cereal or granola 554 00:26:12,840 --> 00:26:15,000 Speaker 3: as the standard serving size. And I think the reason 555 00:26:15,000 --> 00:26:18,000 Speaker 3: that as dieticians we don't typically recommend granola is because 556 00:26:18,000 --> 00:26:20,480 Speaker 3: it's typically quite high in sugar and quite high in fat, 557 00:26:20,800 --> 00:26:23,159 Speaker 3: and they generally add as you mentioned, like bottles or oils, 558 00:26:23,160 --> 00:26:25,240 Speaker 3: and they bake that so it's nice and like toasted 559 00:26:25,320 --> 00:26:28,800 Speaker 3: and crunchy, but it's not necessarily a great product nutritionally. 560 00:26:28,960 --> 00:26:31,359 Speaker 3: But this one is definitely a superior one in the 561 00:26:31,400 --> 00:26:33,960 Speaker 3: market when it comes to granola's and the addition of 562 00:26:34,000 --> 00:26:36,600 Speaker 3: the chicory root fiber I think is really important as well. 563 00:26:36,640 --> 00:26:38,480 Speaker 3: It's a natural type of prebotic, so it's great for 564 00:26:38,520 --> 00:26:41,040 Speaker 3: gut heals. Just be wary if you do have ibs. 565 00:26:41,040 --> 00:26:42,359 Speaker 3: It could be a little bit of a trigger for 566 00:26:42,440 --> 00:26:44,600 Speaker 3: you if you are a bit sensitive. Seven point seven 567 00:26:44,640 --> 00:26:48,479 Speaker 3: grams of fiber in forty five grams is a high amount. 568 00:26:48,680 --> 00:26:50,200 Speaker 3: So if you do find that you do feel quite 569 00:26:50,200 --> 00:26:53,040 Speaker 3: bloated after that, or you're quite gassy, maybe just dial 570 00:26:53,080 --> 00:26:54,760 Speaker 3: it back a little bit, try a half portion of 571 00:26:54,760 --> 00:26:55,680 Speaker 3: that and see how you go. 572 00:26:56,080 --> 00:26:58,119 Speaker 2: Because forty five grams is sort of just over a 573 00:26:58,119 --> 00:27:01,119 Speaker 2: third of a cup if you're measure it out. And 574 00:27:01,240 --> 00:27:03,000 Speaker 2: I think the other point to make is that if 575 00:27:03,040 --> 00:27:04,840 Speaker 2: you looked at the fat content of this, it would 576 00:27:04,880 --> 00:27:07,000 Speaker 2: seem quite high, like at sixteen point four per one 577 00:27:07,040 --> 00:27:10,360 Speaker 2: hundred gram, sixteen percent. We generally recommend foods with less 578 00:27:10,359 --> 00:27:13,200 Speaker 2: than about ten percent fat, but it's a good example 579 00:27:13,240 --> 00:27:13,840 Speaker 2: of where. 580 00:27:13,640 --> 00:27:15,480 Speaker 1: Foods have got a whole grain and quite a few 581 00:27:15,520 --> 00:27:16,959 Speaker 1: seeds and nuts. 582 00:27:17,000 --> 00:27:19,440 Speaker 2: In some cases it will bump up that fat component, 583 00:27:19,720 --> 00:27:22,359 Speaker 2: which is why we're looking at a relatively low saturated 584 00:27:22,359 --> 00:27:25,320 Speaker 2: fat content rather than total fat. So it's an example 585 00:27:25,359 --> 00:27:27,720 Speaker 2: of how sometimes you're having foods like a whole grain 586 00:27:27,800 --> 00:27:30,360 Speaker 2: bread where it might have less carbohydrate, but as such 587 00:27:30,400 --> 00:27:32,240 Speaker 2: you're getting a little bit more fat. And as long 588 00:27:32,240 --> 00:27:34,439 Speaker 2: as the fat is primarily coming from good fats in 589 00:27:34,480 --> 00:27:37,400 Speaker 2: the case of this product nine percent seeds from pepedas 590 00:27:37,480 --> 00:27:39,800 Speaker 2: and seeds sunflower, you're on the right track with it. 591 00:27:39,840 --> 00:27:42,639 Speaker 2: And if anything, it's probably more filling because you're getting 592 00:27:42,640 --> 00:27:45,879 Speaker 2: that profile of some protein, little bit of carbohydrate, but 593 00:27:45,880 --> 00:27:48,800 Speaker 2: also some good fat to slow down digestion. So when 594 00:27:48,840 --> 00:27:51,200 Speaker 2: it comes to when it comes to fat, it's about 595 00:27:51,240 --> 00:27:53,359 Speaker 2: the type, not just how much fat in total that 596 00:27:53,400 --> 00:27:55,480 Speaker 2: it's got. Because you could look at something like corn flakes. 597 00:27:55,720 --> 00:27:58,080 Speaker 2: Corfakes are really really low in fat, but they're heavily 598 00:27:58,119 --> 00:28:01,879 Speaker 2: processed refined carbohydrate and that will be digested very very quickly, 599 00:28:01,920 --> 00:28:03,240 Speaker 2: not great for blood glucose level. 600 00:28:03,240 --> 00:28:04,159 Speaker 1: It's not a lot of fiber. 601 00:28:04,280 --> 00:28:06,480 Speaker 2: So when we're sort of rating a food, we're looking 602 00:28:06,480 --> 00:28:09,880 Speaker 2: at the overall macronutrient profile, not just one off things 603 00:28:09,920 --> 00:28:10,879 Speaker 2: like fat or sugar. 604 00:28:10,920 --> 00:28:13,520 Speaker 1: It's how the food comes together as a whole exactly. 605 00:28:13,520 --> 00:28:15,120 Speaker 3: It's where is that fat coming from, which is why 606 00:28:15,160 --> 00:28:17,679 Speaker 3: it's so important to not worry about the claims on 607 00:28:17,760 --> 00:28:20,359 Speaker 3: the front of the nutrition packet, but actually flip it 608 00:28:20,359 --> 00:28:22,399 Speaker 3: over and have a read of the ingredient list and 609 00:28:22,400 --> 00:28:24,360 Speaker 3: look at you know, what are the top five ingredients 610 00:28:24,359 --> 00:28:27,560 Speaker 3: that are featured heavily in this product? And whole grains, oats, 611 00:28:27,600 --> 00:28:30,840 Speaker 3: sweet chicken, fiber and the seeds are you know, the 612 00:28:30,840 --> 00:28:34,119 Speaker 3: top four five ingredients which are really really strong nutritionally. 613 00:28:34,359 --> 00:28:36,840 Speaker 3: Unfortunately for our celiaxis isn't a product that is good 614 00:28:36,880 --> 00:28:38,880 Speaker 3: and free, but for a lot of other people they 615 00:28:38,880 --> 00:28:41,720 Speaker 3: shouldn't have too many issues with it. There's no nuts 616 00:28:41,720 --> 00:28:43,040 Speaker 3: of suit in and there is it. We don't have 617 00:28:43,080 --> 00:28:44,960 Speaker 3: the axist of the allergen panel. 618 00:28:45,240 --> 00:28:46,560 Speaker 1: No no nuts, but it is. 619 00:28:46,800 --> 00:28:49,040 Speaker 2: I would say that the happy process in a factory 620 00:28:49,080 --> 00:28:52,400 Speaker 2: with that knowing the brand highly likely. But the other 621 00:28:52,440 --> 00:28:54,120 Speaker 2: tip I would give is that if you do love 622 00:28:54,160 --> 00:28:56,960 Speaker 2: a granola cereal or any cereal and you're teaming it 623 00:28:57,000 --> 00:28:59,880 Speaker 2: with a protein rich product, whether it's some protein powder 624 00:29:00,280 --> 00:29:02,680 Speaker 2: into a shake or making a smoothie bowl, is that 625 00:29:02,720 --> 00:29:04,080 Speaker 2: you've got to measure your portions. 626 00:29:04,120 --> 00:29:05,920 Speaker 1: Because it is relatively sweet. 627 00:29:05,640 --> 00:29:08,480 Speaker 2: Tasting and yummy, it's so easy to eat more and 628 00:29:08,480 --> 00:29:10,600 Speaker 2: an extra spoons, So I would suggest sticking a measuring 629 00:29:10,640 --> 00:29:12,680 Speaker 2: cup into the box and making sure you don't just 630 00:29:12,720 --> 00:29:14,520 Speaker 2: have a little bit extra each day, just to keep 631 00:29:14,520 --> 00:29:15,880 Speaker 2: your portions under control. 632 00:29:16,000 --> 00:29:18,320 Speaker 3: What if five grams can easily become eighty five gram 633 00:29:18,680 --> 00:29:22,120 Speaker 3: very easily. Yeah. Another tip that I use for a 634 00:29:22,120 --> 00:29:24,480 Speaker 3: lot of my clients susy is giving like a tablespoon 635 00:29:24,560 --> 00:29:27,280 Speaker 3: or two of a granola. If clients love granola, before 636 00:29:27,320 --> 00:29:29,720 Speaker 3: this good range of low sugar, high fiber granola came 637 00:29:29,720 --> 00:29:32,000 Speaker 3: on the market, I'd use just a standard granola, which 638 00:29:32,040 --> 00:29:33,360 Speaker 3: is a lot higher on sugar and fat. But I 639 00:29:33,480 --> 00:29:35,200 Speaker 3: just give them a tablespoon on top of a high 640 00:29:35,200 --> 00:29:38,080 Speaker 3: protein yoga as a snack choice, maybe pre workout or 641 00:29:38,080 --> 00:29:39,880 Speaker 3: something like that. So that's another great way that if 642 00:29:39,880 --> 00:29:42,080 Speaker 3: you really do enjoy granola, perhaps you're not a fan 643 00:29:42,120 --> 00:29:43,960 Speaker 3: of this product, you love another one on the market, 644 00:29:44,040 --> 00:29:46,600 Speaker 3: but nutritionally it's not as great. Perhaps have a smaller 645 00:29:46,600 --> 00:29:48,720 Speaker 3: amount as a snack choice with a really good whack 646 00:29:48,760 --> 00:29:51,400 Speaker 3: of protein based yogurt, and that's probably a really good 647 00:29:51,400 --> 00:29:54,560 Speaker 3: way that you can continue to enjoy that without getting 648 00:29:54,560 --> 00:29:56,040 Speaker 3: too much of that load of sugar and fat and 649 00:29:56,080 --> 00:29:56,840 Speaker 3: at breakfast time. 650 00:29:56,960 --> 00:29:58,440 Speaker 2: No, I love that as a snack as well, and 651 00:29:58,480 --> 00:30:00,480 Speaker 2: it's about getting that balance. But a little bit crunch 652 00:30:00,560 --> 00:30:03,680 Speaker 2: with a planar yogurt. It's a very some vanilla ess 653 00:30:03,680 --> 00:30:05,920 Speaker 2: and some cinnamon. It's a fantastic snack choice. I couldn't 654 00:30:05,920 --> 00:30:06,440 Speaker 2: agree more. 655 00:30:06,920 --> 00:30:09,240 Speaker 3: Love it. And then our final segment, while we're talking 656 00:30:09,280 --> 00:30:12,920 Speaker 3: about food, Susie will resonate with a lot of our listeners. 657 00:30:12,920 --> 00:30:15,600 Speaker 3: Our listener question of the week is all about chocolates. 658 00:30:15,960 --> 00:30:18,240 Speaker 3: How much chocolate can I eat? Can I eat it 659 00:30:18,280 --> 00:30:21,280 Speaker 3: every day? And can I still be healthy? Susie, we're 660 00:30:21,280 --> 00:30:23,280 Speaker 3: bost chocolate lovers. You mentioned you found some chocolate in 661 00:30:23,280 --> 00:30:25,360 Speaker 3: your office before we jumped on this podcast. I was 662 00:30:25,440 --> 00:30:28,959 Speaker 3: very jealous, maybe me over here very jealous. What are 663 00:30:29,000 --> 00:30:31,240 Speaker 3: your thoughts on chocolate? Can we eat it every day? 664 00:30:31,320 --> 00:30:33,200 Speaker 3: And can we still be healthy? Oh? 665 00:30:33,240 --> 00:30:33,560 Speaker 1: I did. 666 00:30:33,600 --> 00:30:36,480 Speaker 2: I found some rum and raisin behind stuck behind my computer. 667 00:30:36,600 --> 00:30:39,640 Speaker 2: I thought that's great for a little energy hit chocolate. Oh, 668 00:30:39,680 --> 00:30:41,280 Speaker 2: we could talk all day about it. I think if 669 00:30:41,320 --> 00:30:43,960 Speaker 2: you asked many listeners their favorite food, it'd be close 670 00:30:44,000 --> 00:30:46,720 Speaker 2: to the top of the list. And you know, we're 671 00:30:46,720 --> 00:30:49,600 Speaker 2: going to probably give a very general response here that 672 00:30:49,760 --> 00:30:52,120 Speaker 2: maybe not resonate with everyone. In the sense that really 673 00:30:52,320 --> 00:30:54,800 Speaker 2: it comes down to moderation. It's one of those foods 674 00:30:54,840 --> 00:30:57,200 Speaker 2: that you know, is it high fat yes, is it 675 00:30:57,320 --> 00:30:59,800 Speaker 2: high calorie yes, is it high sugar yes? 676 00:31:00,320 --> 00:31:02,600 Speaker 1: Did nutritional benefits outweigh the negatives? 677 00:31:02,640 --> 00:31:04,600 Speaker 2: I don't think so, although I will share a recent 678 00:31:04,640 --> 00:31:06,840 Speaker 2: study that was published with Postman or pores of women, 679 00:31:07,240 --> 00:31:09,640 Speaker 2: and in the study they were required the women to 680 00:31:09,720 --> 00:31:12,720 Speaker 2: have one hundred grams of chocolate within an hour of waking, 681 00:31:13,400 --> 00:31:15,600 Speaker 2: or one hundred grams of chocolate with it an hour 682 00:31:15,640 --> 00:31:17,720 Speaker 2: going to bed, So literally they were given permission to 683 00:31:17,760 --> 00:31:19,760 Speaker 2: have quite a fair whack, like that's more than half 684 00:31:19,760 --> 00:31:22,360 Speaker 2: a block of that the chocolate that sells now I 685 00:31:22,360 --> 00:31:24,640 Speaker 2: think at one eighty five grams in supermarkets. It's a 686 00:31:24,640 --> 00:31:26,800 Speaker 2: fair like it's three or four rows. It's a fair whap. 687 00:31:27,440 --> 00:31:29,680 Speaker 2: And the study found that they didn't gain weight. It 688 00:31:29,800 --> 00:31:32,400 Speaker 2: found that they ate less in the day, they exercised more, 689 00:31:32,440 --> 00:31:34,400 Speaker 2: and they actually metabolized more fat. And it was done 690 00:31:34,440 --> 00:31:36,800 Speaker 2: on milk chocolate, not dark chocolate, which we often hear 691 00:31:36,840 --> 00:31:39,640 Speaker 2: about research being done on. And my message to take 692 00:31:39,640 --> 00:31:41,320 Speaker 2: home message from that was that I think a lot 693 00:31:41,320 --> 00:31:45,160 Speaker 2: of us cognitively control our food intake and so even 694 00:31:45,240 --> 00:31:48,640 Speaker 2: though we think we're not having very much, we end 695 00:31:48,720 --> 00:31:51,040 Speaker 2: up overeating it because we've controlled it and thought we 696 00:31:51,080 --> 00:31:53,440 Speaker 2: shouldn't have it, whereas in this study they were given 697 00:31:53,440 --> 00:31:55,959 Speaker 2: permission to have quite large volumes and as such they 698 00:31:56,280 --> 00:31:59,960 Speaker 2: regulated accordingly. So my message for clients with chocolate is 699 00:32:00,560 --> 00:32:03,200 Speaker 2: if you are someone who cannot control yourself and you 700 00:32:03,240 --> 00:32:05,680 Speaker 2: buy a block and means you will eat a block, 701 00:32:06,160 --> 00:32:08,720 Speaker 2: I would severely limit the portions you have in the 702 00:32:08,800 --> 00:32:11,880 Speaker 2: home because you will overeat it. And it's very easy 703 00:32:11,880 --> 00:32:13,600 Speaker 2: to over eat, and we tend to eat it at night, 704 00:32:13,920 --> 00:32:15,520 Speaker 2: and of course that's the worst time to have it's 705 00:32:15,520 --> 00:32:17,160 Speaker 2: when we're about to go to sleep. It's bad for 706 00:32:17,200 --> 00:32:21,240 Speaker 2: blood glucose regulation. And we also know from programming research, 707 00:32:21,240 --> 00:32:22,480 Speaker 2: the more you have, the more you want. 708 00:32:22,520 --> 00:32:23,600 Speaker 1: If you have a mass. 709 00:32:23,320 --> 00:32:25,680 Speaker 2: Bar every day, for by the third day, your brain 710 00:32:25,760 --> 00:32:29,240 Speaker 2: is looking for that mass bar, so it's easily programmable, 711 00:32:29,440 --> 00:32:31,440 Speaker 2: and so the more you have, the more you will want. 712 00:32:31,880 --> 00:32:33,880 Speaker 2: On the other hand, if you're a good regulator, as 713 00:32:33,920 --> 00:32:35,960 Speaker 2: I would say, as I've got older, I'm a lot better. 714 00:32:36,000 --> 00:32:37,640 Speaker 2: I can have a block there and not eat it. 715 00:32:38,080 --> 00:32:40,360 Speaker 2: Admittedly I probably eat two or three rows instead of 716 00:32:40,400 --> 00:32:43,440 Speaker 2: one which is generally a serve of about one hundred calories. 717 00:32:43,720 --> 00:32:45,760 Speaker 2: But if you can limit yourself to a biscuit or 718 00:32:45,760 --> 00:32:48,680 Speaker 2: two or a row or two, sure you know include it. 719 00:32:48,760 --> 00:32:50,840 Speaker 2: But that is as you would describe your soul food. 720 00:32:50,920 --> 00:32:53,400 Speaker 2: You don't get to have that plus deser plus wine. 721 00:32:53,440 --> 00:32:55,360 Speaker 2: You've got to have it as that extra high calorie 722 00:32:55,400 --> 00:32:58,440 Speaker 2: food that by let's be honest, probably two hundred extra 723 00:32:58,480 --> 00:33:01,320 Speaker 2: calories if we're reasonable about the portion. Size is like 724 00:33:01,360 --> 00:33:03,440 Speaker 2: a reasonable size fredder or chocolate bar, most of them 725 00:33:03,440 --> 00:33:05,040 Speaker 2: about two hundred calories. 726 00:33:04,920 --> 00:33:06,120 Speaker 1: So it really will depend. 727 00:33:06,240 --> 00:33:08,080 Speaker 2: But I would say go for the chocolate you really 728 00:33:08,160 --> 00:33:10,160 Speaker 2: feel like and spend that time thinking what do I 729 00:33:10,160 --> 00:33:13,600 Speaker 2: actually really want? Do I want something that's got lollies 730 00:33:13,640 --> 00:33:15,720 Speaker 2: in it? Am I looking for something that's you know, 731 00:33:15,840 --> 00:33:18,160 Speaker 2: dark chocolate? And that's going to be satisfying because it's 732 00:33:18,200 --> 00:33:21,560 Speaker 2: about spending the time enjoying it. Whereas people eat on 733 00:33:21,600 --> 00:33:23,320 Speaker 2: autoque and they get the block and they eat it 734 00:33:23,320 --> 00:33:25,840 Speaker 2: without even tasting it. And I would say the key 735 00:33:25,880 --> 00:33:28,520 Speaker 2: is to be very mindful when you're enjoying the chocolate 736 00:33:28,600 --> 00:33:32,880 Speaker 2: that you love, eating it slowly, savoring it, and training 737 00:33:32,920 --> 00:33:36,520 Speaker 2: yourself to get more pleasure from less, rather than playing 738 00:33:36,560 --> 00:33:38,720 Speaker 2: mind games where you avoid it, you restrict it, you 739 00:33:38,800 --> 00:33:41,440 Speaker 2: restrict it, and then you binge. And that's the behavior 740 00:33:41,480 --> 00:33:43,560 Speaker 2: we want to get control over. And I'm much more 741 00:33:43,600 --> 00:33:46,040 Speaker 2: comfortable for my clients to include it and be able 742 00:33:46,080 --> 00:33:48,800 Speaker 2: to regulate than to avoid, avoid, avoid, and binge. 743 00:33:49,040 --> 00:33:50,120 Speaker 1: But it can be a process. 744 00:33:50,160 --> 00:33:53,360 Speaker 2: If you have avoided and cognitively restricted your food and 745 00:33:53,440 --> 00:33:55,680 Speaker 2: take the thirty years of your life, it's not going 746 00:33:55,720 --> 00:33:57,680 Speaker 2: to change within a week. It'll be something you have 747 00:33:57,720 --> 00:34:00,360 Speaker 2: to work on. But getting control over it and not 748 00:34:00,440 --> 00:34:02,760 Speaker 2: feeling an emotional pool when you walk down the chocolate 749 00:34:02,840 --> 00:34:05,440 Speaker 2: aisle is a very strong position to be in, and 750 00:34:05,480 --> 00:34:08,279 Speaker 2: it's one with food that would be nice to be 751 00:34:08,400 --> 00:34:11,480 Speaker 2: in control of it rather than constantly playing mind games 752 00:34:11,800 --> 00:34:13,719 Speaker 2: around good food and bad food and food that you 753 00:34:13,719 --> 00:34:14,800 Speaker 2: think you shouldn't be having. 754 00:34:15,600 --> 00:34:17,560 Speaker 3: Absolutely and if you're gonna have it every day like 755 00:34:17,600 --> 00:34:19,880 Speaker 3: it's you know, it can be part of a healthy lifestyle. 756 00:34:19,920 --> 00:34:21,799 Speaker 3: As we mentioned, if that's sort of your only sole 757 00:34:21,840 --> 00:34:23,920 Speaker 3: food for the day, if you're somebody that has the 758 00:34:23,960 --> 00:34:26,520 Speaker 3: doughnut or the cake or something most morning teas or 759 00:34:26,640 --> 00:34:28,480 Speaker 3: a afternoon tea, you know you're having a little bit 760 00:34:28,480 --> 00:34:31,399 Speaker 3: of extra chocolate, or perhaps you're doing the cafe run 761 00:34:31,440 --> 00:34:33,120 Speaker 3: with the kids and you're getting some banana bread or 762 00:34:33,120 --> 00:34:36,520 Speaker 3: a muffin, or you're having dessert for dinner most nights, 763 00:34:36,560 --> 00:34:38,319 Speaker 3: or you're having a glass of wine tool three times 764 00:34:38,320 --> 00:34:41,520 Speaker 3: a week. Those things, they can't all go together, particularly 765 00:34:41,520 --> 00:34:43,560 Speaker 3: if you're trying to live a healthy lifestyle, regardless of 766 00:34:43,560 --> 00:34:45,640 Speaker 3: whether or not you're trying to lose weight, because a 767 00:34:45,640 --> 00:34:47,719 Speaker 3: lot of these things aren't actually healthy for us, but 768 00:34:47,800 --> 00:34:49,319 Speaker 3: they're good for us all and that's why I sort 769 00:34:49,320 --> 00:34:51,600 Speaker 3: of turn them soul foods. But I agree with you, Susie. 770 00:34:51,600 --> 00:34:54,120 Speaker 3: I'm much more a fan of having my clients regularly included, 771 00:34:54,440 --> 00:34:56,640 Speaker 3: but really tuning into your hunger and thinking, look, I 772 00:34:56,719 --> 00:34:59,160 Speaker 3: just take dinner. I'm not actually hungry like I would 773 00:34:59,160 --> 00:35:02,080 Speaker 3: feel pretty sick. I'm much better regulator of my hunger 774 00:35:02,120 --> 00:35:04,080 Speaker 3: and fullness signals these days than I used to be 775 00:35:04,120 --> 00:35:06,480 Speaker 3: a few years ago, and I can easily say to myself, well, 776 00:35:06,480 --> 00:35:08,400 Speaker 3: I'm not hungry, but I just want the taste and 777 00:35:08,440 --> 00:35:10,359 Speaker 3: the pleasure of one or two squares. And I'm happy 778 00:35:10,400 --> 00:35:12,040 Speaker 3: to just have one or two squares from the packet 779 00:35:12,040 --> 00:35:13,719 Speaker 3: and put it back and that's it. And I might 780 00:35:13,719 --> 00:35:15,560 Speaker 3: do that a few times a week those ADVI, I 781 00:35:15,600 --> 00:35:17,960 Speaker 3: sat there and ate half the block, I would honestly 782 00:35:18,040 --> 00:35:20,439 Speaker 3: just feel sick afterwards. I feel bloated, I feel full, 783 00:35:20,480 --> 00:35:23,200 Speaker 3: I feel just gross in myself and sluggish, and I 784 00:35:23,280 --> 00:35:25,000 Speaker 3: just wouldn't enjoy it at the end of the day. 785 00:35:25,080 --> 00:35:27,200 Speaker 3: So I think we really learned from experience. And I 786 00:35:27,200 --> 00:35:30,400 Speaker 3: did a lot of that restricting binging, overeating when I 787 00:35:30,440 --> 00:35:33,239 Speaker 3: was a lot younger, and I just learned that afterwards, 788 00:35:33,320 --> 00:35:36,120 Speaker 3: I don't feel great, So what's the point? And also 789 00:35:36,160 --> 00:35:39,680 Speaker 3: with the skills of mindful eating, where one piece tastes 790 00:35:39,760 --> 00:35:42,760 Speaker 3: exactly the same as ten pieces, the taste never changes, 791 00:35:43,239 --> 00:35:46,080 Speaker 3: but the satisfaction that we get if we're eating mindful 792 00:35:46,239 --> 00:35:49,440 Speaker 3: is generally the highest in the first one, two, three squares. 793 00:35:49,640 --> 00:35:51,120 Speaker 3: So I think it really does come down to those 794 00:35:51,160 --> 00:35:53,960 Speaker 3: skills of allowing yourself to eat it, don't restrict it, 795 00:35:54,040 --> 00:35:57,040 Speaker 3: being super mindful with it, and actually tasting it. So 796 00:35:57,080 --> 00:35:59,680 Speaker 3: many of us just inhale it while we're distracted blah 797 00:35:59,680 --> 00:36:02,480 Speaker 3: blah bla TV, while we're yelling at the kids. You know, 798 00:36:02,680 --> 00:36:05,000 Speaker 3: while we're inhaling it, we're thinking, oh, I'm so naughty, 799 00:36:05,000 --> 00:36:06,440 Speaker 3: I shouldn't be eating this, I have to be good 800 00:36:06,480 --> 00:36:10,120 Speaker 3: tomorrow and we don't actually taste it. So actually taste 801 00:36:10,160 --> 00:36:13,959 Speaker 3: the chocolate and one or two squares. It'll taste as good, 802 00:36:14,000 --> 00:36:17,040 Speaker 3: if not better than what the block actually tastes like 803 00:36:17,080 --> 00:36:19,480 Speaker 3: if you just remove the restriction from it and allow 804 00:36:19,560 --> 00:36:21,759 Speaker 3: yourself to eat it and allow yourself to enjoy that. 805 00:36:21,960 --> 00:36:23,920 Speaker 3: But you're right, it really does come down to moderation 806 00:36:24,040 --> 00:36:26,759 Speaker 3: and what elsewhe're doing within the day as well. 807 00:36:27,440 --> 00:36:29,680 Speaker 2: If that is something you enjoy, really spend time at 808 00:36:29,719 --> 00:36:32,000 Speaker 2: the supermarket looking at the flavors, the types. 809 00:36:32,040 --> 00:36:33,640 Speaker 1: What do I get maximum pleasure from? 810 00:36:33,880 --> 00:36:36,200 Speaker 2: Do I really like lint or do I actually really 811 00:36:36,239 --> 00:36:38,480 Speaker 2: only like dairy milk, or do I get you know, 812 00:36:38,640 --> 00:36:40,880 Speaker 2: think about what your body is craving and why. But 813 00:36:40,960 --> 00:36:43,440 Speaker 2: the other trick I would share, And I think this 814 00:36:43,480 --> 00:36:45,880 Speaker 2: is why some of the programs like the Quitting Sugar 815 00:36:45,960 --> 00:36:50,040 Speaker 2: movement seems to help people get control and reduce intake 816 00:36:50,080 --> 00:36:53,319 Speaker 2: of those very sweet foods because they often require you 817 00:36:53,400 --> 00:36:54,480 Speaker 2: to go cold turkey. 818 00:36:55,080 --> 00:36:57,160 Speaker 1: They help to break the pattern. 819 00:36:56,840 --> 00:36:59,239 Speaker 2: Of having those foods every day, and so when you 820 00:36:59,280 --> 00:37:01,839 Speaker 2: incorporate them again, it takes more time to build up 821 00:37:01,880 --> 00:37:04,439 Speaker 2: that tolerance to have more and more and that's why 822 00:37:04,520 --> 00:37:07,200 Speaker 2: sometimes you'll have one or two squares and be satisfied, 823 00:37:07,200 --> 00:37:09,400 Speaker 2: and others people will be eating the whole block because that's. 824 00:37:09,239 --> 00:37:10,400 Speaker 1: What their body is used to. 825 00:37:11,040 --> 00:37:13,400 Speaker 2: So if you're someone who is an overeater of sweet 826 00:37:13,480 --> 00:37:17,160 Speaker 2: food like this, like chocolate, I would suggest a break 827 00:37:17,160 --> 00:37:20,080 Speaker 2: from it, similar to what happens when you're over consuming alcohol, 828 00:37:20,360 --> 00:37:23,920 Speaker 2: to reset your brain so you're not constantly looking for 829 00:37:23,960 --> 00:37:25,960 Speaker 2: more and more and more. So that's another thing. You 830 00:37:26,040 --> 00:37:28,760 Speaker 2: might need a week two weeks to go cold turkey 831 00:37:29,160 --> 00:37:32,280 Speaker 2: to remind yourself how much you're actually having and how 832 00:37:32,520 --> 00:37:35,080 Speaker 2: little you actually need to get that pleasure and reset 833 00:37:35,120 --> 00:37:37,399 Speaker 2: that marker. So if you're one of those people who 834 00:37:37,440 --> 00:37:39,719 Speaker 2: has trouble or break from it can be actually good 835 00:37:39,719 --> 00:37:40,320 Speaker 2: to reset. 836 00:37:41,239 --> 00:37:43,279 Speaker 3: And we're all about buying involved and saving the extra 837 00:37:43,320 --> 00:37:45,600 Speaker 3: dollars where we can, but sol foods and chocolate probably 838 00:37:45,600 --> 00:37:47,200 Speaker 3: aren't those things that you should buy, you know, three 839 00:37:47,200 --> 00:37:50,239 Speaker 3: four five packets of if they're on salet at the supermarket. 840 00:37:50,360 --> 00:37:52,920 Speaker 3: Definitely stick to, you know, portion control, and I will 841 00:37:52,960 --> 00:37:54,879 Speaker 3: always spend a little bit more money buying the brand 842 00:37:54,920 --> 00:37:56,759 Speaker 3: of chocolate that I love the most and get the 843 00:37:56,800 --> 00:37:59,840 Speaker 3: most satisfaction from, and then save big money on you know, 844 00:38:00,000 --> 00:38:02,720 Speaker 3: whatever other bread is on sale or rice is on sale, 845 00:38:02,800 --> 00:38:04,480 Speaker 3: or sauces or that sort of thing, or you don't 846 00:38:04,520 --> 00:38:06,880 Speaker 3: choose the fruit that's on sale in season. But of 847 00:38:07,000 --> 00:38:08,920 Speaker 3: my soul foods, I'll always choose the one that I 848 00:38:08,960 --> 00:38:11,360 Speaker 3: want the most to give me the most maximal satisfaction, 849 00:38:11,440 --> 00:38:14,239 Speaker 3: so you get the most satisfaction from essentially, so I 850 00:38:14,239 --> 00:38:16,040 Speaker 3: think that it's definitely not something we want to buy 851 00:38:16,080 --> 00:38:18,640 Speaker 3: in bulk. And just be very mindful of the point 852 00:38:18,640 --> 00:38:20,960 Speaker 3: of sale marketing at the checkouts as well, you know, 853 00:38:21,000 --> 00:38:24,719 Speaker 3: and always, always, always eating soul foods and chocolates when 854 00:38:24,760 --> 00:38:26,719 Speaker 3: you can be one hundred percent attentive to them, not 855 00:38:26,960 --> 00:38:28,799 Speaker 3: on the drive to pick up the kids in the car, 856 00:38:28,800 --> 00:38:30,279 Speaker 3: when you're at the lights and you're shoveling in a 857 00:38:30,320 --> 00:38:33,239 Speaker 3: couple of miles falls, or you know, in secret in 858 00:38:33,280 --> 00:38:35,120 Speaker 3: your bedroom when everyone else is out in the lound 859 00:38:35,200 --> 00:38:37,640 Speaker 3: room or anything like that. Always be very open and 860 00:38:37,680 --> 00:38:40,399 Speaker 3: be very aware of when you're eating these foods as well. 861 00:38:40,520 --> 00:38:42,279 Speaker 3: Eating in the car should be a big no no 862 00:38:42,400 --> 00:38:45,080 Speaker 3: because it's the opposite of mindful eating. Again, your brain 863 00:38:45,120 --> 00:38:46,920 Speaker 3: hasn't had time to pay attention to the fact that 864 00:38:46,960 --> 00:38:49,720 Speaker 3: you've eaten something, therefore it doesn't really register it. Therefore 865 00:38:49,760 --> 00:38:51,560 Speaker 3: you want more and more and more. So just be 866 00:38:51,640 --> 00:38:54,439 Speaker 3: really aware of when you're actually eating this chocolate as well. 867 00:38:54,719 --> 00:38:56,640 Speaker 3: And I would even suggest if you want to have 868 00:38:56,680 --> 00:38:58,799 Speaker 3: it at nighttime, that's absolutely okay, but do it in 869 00:38:58,800 --> 00:39:00,960 Speaker 3: an ad break or turn off the TV or pause 870 00:39:01,000 --> 00:39:03,480 Speaker 3: the movie so that you can pay one hundred percent 871 00:39:03,960 --> 00:39:06,640 Speaker 3: to the food that you're consuming, so that you actually 872 00:39:06,640 --> 00:39:08,839 Speaker 3: feel like you've consumed it and you don't want more 873 00:39:08,880 --> 00:39:10,800 Speaker 3: and more and more of it. I think distraction is 874 00:39:10,800 --> 00:39:13,239 Speaker 3: a real thing and it's a big driver of overeating 875 00:39:13,239 --> 00:39:15,360 Speaker 3: for a lot of people. So just be really mindful 876 00:39:15,400 --> 00:39:18,000 Speaker 3: of when and where you're consuming these types of foods 877 00:39:18,040 --> 00:39:20,920 Speaker 3: as well. But absolutely chocolate can be in daily you 878 00:39:20,960 --> 00:39:23,279 Speaker 3: can still be healthy, but it really does come down 879 00:39:23,320 --> 00:39:25,399 Speaker 3: to the other things that you're eating and how much 880 00:39:25,400 --> 00:39:26,400 Speaker 3: of it you're eating each. 881 00:39:26,320 --> 00:39:27,439 Speaker 1: Day one hundred percent. 882 00:39:27,480 --> 00:39:29,880 Speaker 2: If you know you can't stop after a roll or two, 883 00:39:30,000 --> 00:39:30,840 Speaker 2: don't buy the block. 884 00:39:32,800 --> 00:39:35,160 Speaker 1: All right. Well, on that note. 885 00:39:35,480 --> 00:39:37,279 Speaker 2: That brings us to the end of the Nutrition Couch 886 00:39:37,320 --> 00:39:40,279 Speaker 2: for another week. If you have not, please subscribe to 887 00:39:40,280 --> 00:39:42,600 Speaker 2: have us delivered to your in books each Sunday morning. 888 00:39:42,880 --> 00:39:45,399 Speaker 2: And thank you for all the amazing reviews. We're really 889 00:39:45,400 --> 00:39:48,279 Speaker 2: grateful it helps us to make our way in the 890 00:39:48,360 --> 00:39:51,440 Speaker 2: charts in the Apple podcast app. We also have our 891 00:39:51,520 --> 00:39:54,880 Speaker 2: Instagram and Facebook pages running at the Nutrition Couch Podcast 892 00:39:55,000 --> 00:39:58,040 Speaker 2: for any of your questions or feedback, and we can't 893 00:39:58,080 --> 00:40:00,680 Speaker 2: wait to see you, same time, same place, next Sunday. 894 00:40:00,920 --> 00:40:07,880 Speaker 3: Thanks for listening, Catch you next Sunday. H