1 00:00:00,640 --> 00:00:03,480 Speaker 1: Today on The Nutrition Couch podcast, I want you to 2 00:00:03,560 --> 00:00:08,000 Speaker 1: take a moment to consider what is your earliest childhood 3 00:00:08,039 --> 00:00:11,240 Speaker 1: food memory. That might take a little bit of time, 4 00:00:11,440 --> 00:00:14,080 Speaker 1: but there'll be something that pops up, probably when you're 5 00:00:14,080 --> 00:00:17,200 Speaker 1: in somewhere between the ages of four and eight that 6 00:00:17,280 --> 00:00:21,520 Speaker 1: will stand out in the area of food and nutrition. 7 00:00:22,400 --> 00:00:24,239 Speaker 2: On today's midweek motivational. 8 00:00:23,880 --> 00:00:27,639 Speaker 1: Episode of The Nutrition Couch, I have a fascinating client 9 00:00:27,680 --> 00:00:32,080 Speaker 1: case study which demonstrates how powerful our early experiences of 10 00:00:32,120 --> 00:00:32,960 Speaker 1: food can be. 11 00:00:33,400 --> 00:00:36,519 Speaker 2: Hi I'm Susie Burrow and Emily and Wood, and each. 12 00:00:36,320 --> 00:00:38,440 Speaker 1: Week we bring you The Nutrition Couch, the bi weekly 13 00:00:38,479 --> 00:00:40,479 Speaker 1: podcast that keeps you up to date on everything you 14 00:00:40,520 --> 00:00:43,120 Speaker 1: need to know in the world of nutrition as well 15 00:00:43,159 --> 00:00:46,560 Speaker 1: as early childhood eating. Today we have a fantastic low 16 00:00:46,600 --> 00:00:49,760 Speaker 1: carb pasta that actually tastes pretty good, and our weekly 17 00:00:49,800 --> 00:00:52,800 Speaker 1: recipe Share is the perfect warm lunch or light dinner 18 00:00:52,880 --> 00:00:55,920 Speaker 1: that you can meal prep in advance, so leanne. This 19 00:00:56,000 --> 00:00:59,480 Speaker 1: came to me as a topic because it's a little 20 00:00:59,480 --> 00:01:03,080 Speaker 1: strategy that I use with clients. So whenever I have 21 00:01:03,440 --> 00:01:07,400 Speaker 1: what I would describe as an abnormal relationship with food, 22 00:01:08,200 --> 00:01:11,679 Speaker 1: I encourage my clients to take some time to think 23 00:01:11,680 --> 00:01:15,279 Speaker 1: about a memory of food when they were young. Because 24 00:01:15,319 --> 00:01:18,480 Speaker 1: when we have what we would describe as maladaptive reactions 25 00:01:18,520 --> 00:01:23,240 Speaker 1: to things, sometimes it's a result of unconscious programming our 26 00:01:23,360 --> 00:01:26,479 Speaker 1: experiences we have when we're quite young. And this comes 27 00:01:26,560 --> 00:01:28,800 Speaker 1: up a lot with women and nutrition, particularly in the 28 00:01:28,840 --> 00:01:31,720 Speaker 1: diet space, because if they've been exposed to restrictive eating 29 00:01:31,760 --> 00:01:33,600 Speaker 1: and diets from quite a young age, that can have 30 00:01:34,040 --> 00:01:36,919 Speaker 1: naturally a very powerful effect on their perception of diets 31 00:01:36,920 --> 00:01:38,400 Speaker 1: and food as they get older. It can be a 32 00:01:38,440 --> 00:01:41,640 Speaker 1: real barrier to success. So for example, going on AUTOQ 33 00:01:41,920 --> 00:01:44,600 Speaker 1: with overeating at times or feeling very entitled that they 34 00:01:44,600 --> 00:01:47,520 Speaker 1: should be able to eat certain foods. But in this context, 35 00:01:47,600 --> 00:01:50,480 Speaker 1: it was my client who had started her diet and 36 00:01:50,520 --> 00:01:53,240 Speaker 1: I say diet but meal plan, you know, lifestyle change, 37 00:01:53,400 --> 00:01:56,120 Speaker 1: and she'd started her program. And my meal plans, as 38 00:01:56,120 --> 00:01:58,480 Speaker 1: are yours, are very generous. You know, we include foods 39 00:01:58,520 --> 00:02:01,440 Speaker 1: that our clients love. You know, they're not overly restrictive. Yes, 40 00:02:01,440 --> 00:02:03,520 Speaker 1: there's a calorie deficit, but there's an art to doing 41 00:02:03,520 --> 00:02:06,440 Speaker 1: that so people don't feel restricted, and it can include 42 00:02:06,440 --> 00:02:08,440 Speaker 1: all their favorite foods really, with the exception of probably 43 00:02:08,480 --> 00:02:10,680 Speaker 1: soft drink and a couple of others, you know, So 44 00:02:10,720 --> 00:02:12,280 Speaker 1: there's nothing restrictive about the plan. 45 00:02:12,400 --> 00:02:13,799 Speaker 2: So when I had a message back. 46 00:02:13,680 --> 00:02:16,760 Speaker 1: From my client, she was alluding to how restricted she 47 00:02:16,800 --> 00:02:19,440 Speaker 1: felt because she'd never cut her calories or carbs so much. 48 00:02:19,480 --> 00:02:22,440 Speaker 1: And I wrote back to her and I said, it's 49 00:02:22,480 --> 00:02:26,680 Speaker 1: not lowering carbs or calories at all. And so a 50 00:02:26,680 --> 00:02:28,320 Speaker 1: couple of things through the week was that she sort 51 00:02:28,320 --> 00:02:31,920 Speaker 1: of was eating unusual food decisions that didn't make sense 52 00:02:31,960 --> 00:02:33,800 Speaker 1: when it came to appetite control. So when I got 53 00:02:33,840 --> 00:02:35,880 Speaker 1: her on the phone again, I said to her, look, 54 00:02:35,919 --> 00:02:37,560 Speaker 1: I want you, over the next week or so to 55 00:02:37,600 --> 00:02:40,399 Speaker 1: really think about any early food experiences that you've had, 56 00:02:40,400 --> 00:02:42,800 Speaker 1: because obviously there's something there that makes you feel restricted 57 00:02:42,840 --> 00:02:45,480 Speaker 1: no matter what. And since it's not actually the case, 58 00:02:45,560 --> 00:02:48,280 Speaker 1: I'm wondering what else is going on, and Leanne it 59 00:02:48,480 --> 00:02:49,360 Speaker 1: just worked a charm. 60 00:02:49,400 --> 00:02:50,520 Speaker 2: It couldn't be more powerful. 61 00:02:50,560 --> 00:02:52,680 Speaker 1: So she came back and I don't want to get 62 00:02:52,680 --> 00:02:55,480 Speaker 1: too spesific because it's quite personal stuff, but basically there 63 00:02:55,520 --> 00:02:58,280 Speaker 1: was a relationship. She identified that when she was young, 64 00:02:58,360 --> 00:03:01,600 Speaker 1: one of her parents had been quite absent and spent 65 00:03:01,639 --> 00:03:03,520 Speaker 1: a lot of time with other siblings over her and 66 00:03:03,600 --> 00:03:06,239 Speaker 1: kind of had I guess a preference in that way, 67 00:03:06,320 --> 00:03:09,120 Speaker 1: or when when the parent had not been very nice, 68 00:03:09,680 --> 00:03:12,880 Speaker 1: the parent left a food reward for my client in 69 00:03:12,919 --> 00:03:16,600 Speaker 1: her room, and that was what she came back with 70 00:03:17,320 --> 00:03:19,919 Speaker 1: straight away, And I thought, oh, my goodness, this is 71 00:03:19,960 --> 00:03:22,239 Speaker 1: such a good strategy because that tell mes me everything 72 00:03:22,320 --> 00:03:24,360 Speaker 1: that I need to know about the client, because basically 73 00:03:25,240 --> 00:03:28,519 Speaker 1: she has now understood that food or sweet food to 74 00:03:28,560 --> 00:03:31,400 Speaker 1: her is a massive reward because she was programmed as 75 00:03:31,440 --> 00:03:34,359 Speaker 1: a little girl, like three four five years of age 76 00:03:34,639 --> 00:03:39,560 Speaker 1: to associate parental attention with food reward. And so now 77 00:03:39,600 --> 00:03:41,960 Speaker 1: how that will help her is that she will be 78 00:03:42,000 --> 00:03:45,320 Speaker 1: able to identify that when she feels like rewarding herself 79 00:03:45,360 --> 00:03:49,080 Speaker 1: with treats, whether it's with her parent or without, she'll 80 00:03:49,160 --> 00:03:52,200 Speaker 1: understand that that is an abnormal programming that came from 81 00:03:52,200 --> 00:03:55,200 Speaker 1: that relationship that she had no control over because she 82 00:03:55,240 --> 00:03:58,480 Speaker 1: was so little, that she learned so young that when 83 00:03:58,600 --> 00:04:00,840 Speaker 1: you know someone hadn't treated very well, that she would 84 00:04:00,840 --> 00:04:03,800 Speaker 1: get a food reward, and things like that that really 85 00:04:03,800 --> 00:04:04,160 Speaker 1: come up. 86 00:04:04,320 --> 00:04:05,120 Speaker 2: I'll share one of mine. 87 00:04:05,160 --> 00:04:08,120 Speaker 1: Actually, one of my very early food experiences is remembering 88 00:04:08,160 --> 00:04:11,840 Speaker 1: in the eighties when parents had dinner parties, having Mars 89 00:04:11,880 --> 00:04:14,880 Speaker 1: bars in the fridge. You know, I don't know if 90 00:04:14,880 --> 00:04:16,560 Speaker 1: anyone grew up in the eighties, they have those mini 91 00:04:16,600 --> 00:04:20,040 Speaker 1: Mars bars after dinner, and I remember stealing them when 92 00:04:20,040 --> 00:04:21,760 Speaker 1: I would have been seven or eight and having them 93 00:04:21,760 --> 00:04:23,719 Speaker 1: in my room because my dad wouldn't give them. Now, 94 00:04:23,839 --> 00:04:26,039 Speaker 1: probably that's why I'm a dietician and obsessed with food 95 00:04:26,240 --> 00:04:29,240 Speaker 1: and interested in it, and now encourage my kids to 96 00:04:29,240 --> 00:04:32,200 Speaker 1: have access to food all the time because I don't 97 00:04:32,200 --> 00:04:34,480 Speaker 1: want them to have that restrictive feeling so that they 98 00:04:34,480 --> 00:04:37,159 Speaker 1: don't sneak and steal food. So yeah, it's a really 99 00:04:37,200 --> 00:04:39,880 Speaker 1: interesting thing because if you tend to binge eat, or 100 00:04:40,480 --> 00:04:43,880 Speaker 1: you know, feel like you can't control yourself around food, 101 00:04:44,040 --> 00:04:46,600 Speaker 1: or feel restricted as students, there's any kind of diet change. 102 00:04:46,720 --> 00:04:49,719 Speaker 1: If you think back, there was probably some early childhood programming. 103 00:04:49,720 --> 00:04:52,760 Speaker 1: And it's really interesting with clients how randomly they pop 104 00:04:52,839 --> 00:04:54,960 Speaker 1: up and how powerful they are. And I could give 105 00:04:54,960 --> 00:04:57,760 Speaker 1: you ten examples of clients who'd been exposed to restrictive 106 00:04:57,760 --> 00:05:00,160 Speaker 1: diets when they were very young, which you know, you 107 00:05:00,200 --> 00:05:02,080 Speaker 1: don't even need to sit in a psychologist chair. 108 00:05:01,960 --> 00:05:03,159 Speaker 2: To work that relationship out. 109 00:05:03,480 --> 00:05:06,200 Speaker 1: But the thing with this behavior, it's not taking away 110 00:05:06,200 --> 00:05:09,680 Speaker 1: our childhood trauma or certainly expecting you to go to therapy. 111 00:05:09,960 --> 00:05:12,520 Speaker 1: But when we're aware of these things, it's much easier 112 00:05:12,560 --> 00:05:14,719 Speaker 1: to be objective with them and manage them. 113 00:05:14,960 --> 00:05:15,880 Speaker 2: And that's the purpose. 114 00:05:16,120 --> 00:05:18,760 Speaker 1: Just bring it into awareness so you perhaps understand why 115 00:05:18,800 --> 00:05:22,160 Speaker 1: your response to that is perhaps not quite normal and 116 00:05:22,240 --> 00:05:25,040 Speaker 1: a bit maladaptive, because then you can take the steps 117 00:05:25,080 --> 00:05:27,080 Speaker 1: to manage it and say, oh, you know, that's because 118 00:05:27,120 --> 00:05:29,799 Speaker 1: I was programmed, and now I can make a conscious 119 00:05:29,800 --> 00:05:32,240 Speaker 1: decision to choose differently one hundred percent. 120 00:05:32,279 --> 00:05:34,279 Speaker 3: And I had a very similar experience where it was 121 00:05:34,279 --> 00:05:36,920 Speaker 3: completely different, but it was about that early childhood experience 122 00:05:36,960 --> 00:05:39,000 Speaker 3: where I had a client and her mum had taken 123 00:05:39,000 --> 00:05:41,039 Speaker 3: her to weight watches, like she'd been dieting with her 124 00:05:41,120 --> 00:05:43,360 Speaker 3: mum all through her teenage years. I think the first 125 00:05:43,360 --> 00:05:45,280 Speaker 3: time she went to weight watches was when she was 126 00:05:45,360 --> 00:05:47,600 Speaker 3: nine years old. Every diet her mum did, she did 127 00:05:47,680 --> 00:05:50,160 Speaker 3: the same diet, and essentially when we were chatting through 128 00:05:50,240 --> 00:05:51,760 Speaker 3: menus and that sort of thing, I said, you know, 129 00:05:51,839 --> 00:05:53,880 Speaker 3: look one of the leaner oportunits, like maybe a bit 130 00:05:53,920 --> 00:05:55,960 Speaker 3: of steak or some prawns with some veggies that would 131 00:05:56,000 --> 00:05:58,240 Speaker 3: be good. Potentially, even one of their sellers would be good, 132 00:05:58,279 --> 00:05:59,680 Speaker 3: and she's like, oh no, I can't go out to 133 00:05:59,720 --> 00:06:01,919 Speaker 3: dinner eat a salad. I sort of thought, why not, 134 00:06:02,080 --> 00:06:03,680 Speaker 3: Like she's happy to eat a salad, but lunch your 135 00:06:03,720 --> 00:06:06,760 Speaker 3: dinner at home. But she just has this belief that 136 00:06:06,839 --> 00:06:08,840 Speaker 3: she can't go out to a nice restaurant and order 137 00:06:08,880 --> 00:06:10,279 Speaker 3: a salad. And it wasn't like it was just a 138 00:06:10,279 --> 00:06:12,520 Speaker 3: plate of leaves, like it was a lovely salad. You know, 139 00:06:12,560 --> 00:06:15,520 Speaker 3: I had girled chicken breast, it had avocado, beetroot, feta 140 00:06:15,600 --> 00:06:17,239 Speaker 3: like it was you know, even a bit of kinoar 141 00:06:17,360 --> 00:06:19,160 Speaker 3: or something like. It was a nice filling salad. It 142 00:06:19,200 --> 00:06:21,240 Speaker 3: would have been quite lovely. And I just sort of 143 00:06:21,279 --> 00:06:23,200 Speaker 3: pushed her around that a little bit and was like, 144 00:06:23,240 --> 00:06:25,960 Speaker 3: oh why is that? And it was because of that 145 00:06:26,000 --> 00:06:28,560 Speaker 3: early childhood experience where whenever they went out, and they 146 00:06:28,600 --> 00:06:30,440 Speaker 3: didn't go out a lot, it was like a total 147 00:06:30,480 --> 00:06:32,600 Speaker 3: free for all because her mum was constantly on a 148 00:06:32,600 --> 00:06:34,719 Speaker 3: diet or apha diet, on a diet or aphid diet, 149 00:06:34,960 --> 00:06:36,920 Speaker 3: so every time they went out it had to be 150 00:06:37,200 --> 00:06:40,040 Speaker 3: a burger or a you know, a pizza or a palmi, 151 00:06:40,160 --> 00:06:43,480 Speaker 3: something like high calorie and decad it. She'd never actually 152 00:06:43,480 --> 00:06:46,359 Speaker 3: gone out and made like a balanced, nutritious choice. It 153 00:06:46,400 --> 00:06:49,000 Speaker 3: was always like the most unhealthy thing on the menu 154 00:06:49,040 --> 00:06:50,840 Speaker 3: because it was always seen as like a cheat day 155 00:06:50,960 --> 00:06:52,760 Speaker 3: or something like that. So I think it's a really 156 00:06:52,800 --> 00:06:55,760 Speaker 3: interesting thing to do. Was really thinking about those early 157 00:06:55,839 --> 00:06:58,920 Speaker 3: food experiences and if you do, as Susie said, struggle 158 00:06:58,960 --> 00:07:02,480 Speaker 3: with just your responses to some things, or just seem 159 00:07:02,520 --> 00:07:05,440 Speaker 3: to have an abnormal response to some eating situations, it's 160 00:07:05,480 --> 00:07:07,880 Speaker 3: just a really nice thing to think about, and potentially 161 00:07:07,920 --> 00:07:09,640 Speaker 3: it is a great idea to go and get, you know, 162 00:07:09,680 --> 00:07:11,880 Speaker 3: go and chat with a therapist or or just talk 163 00:07:11,960 --> 00:07:14,040 Speaker 3: through that with someone, because it can really have a 164 00:07:14,040 --> 00:07:17,360 Speaker 3: profound impact on change long term and the results that 165 00:07:17,440 --> 00:07:19,800 Speaker 3: a lot of our clients are trying to get long term. 166 00:07:19,920 --> 00:07:22,400 Speaker 1: Particularly if you've got daughters as well and you're exposed 167 00:07:22,400 --> 00:07:24,880 Speaker 1: to restrictive eating as a mum, and that's a really 168 00:07:24,960 --> 00:07:27,160 Speaker 1: sensitive issue for you. I think that when you want 169 00:07:27,160 --> 00:07:30,120 Speaker 1: to go and teach your daughters as sound eating habits 170 00:07:30,160 --> 00:07:32,840 Speaker 1: as you can, you knows sometimes that can pay great 171 00:07:32,840 --> 00:07:34,440 Speaker 1: dividends to sort of have a look at your own 172 00:07:34,520 --> 00:07:35,239 Speaker 1: food issues. 173 00:07:35,240 --> 00:07:38,400 Speaker 2: Because the other thing actually is a really good resource 174 00:07:38,440 --> 00:07:38,640 Speaker 2: for this. 175 00:07:38,840 --> 00:07:42,120 Speaker 1: There's a novel about at the moment, and I think 176 00:07:42,160 --> 00:07:44,400 Speaker 1: it's called I'm Glad My Mom Died, which is a 177 00:07:44,440 --> 00:07:47,640 Speaker 1: horrific title, oh my god. But it is a very 178 00:07:47,680 --> 00:07:53,520 Speaker 1: profound autobiography by an American actress and she details her 179 00:07:53,840 --> 00:07:57,600 Speaker 1: and her mother's relationship with food enmeshment. Yep, it's called 180 00:07:57,680 --> 00:08:00,760 Speaker 1: I'm Glad My Mom Died by Jeanette mc herdie, who 181 00:08:00,840 --> 00:08:04,680 Speaker 1: is a childhood actress from the States. My certain came 182 00:08:04,720 --> 00:08:07,960 Speaker 1: up this morning for nineteen dollars. It is quite intense, 183 00:08:08,080 --> 00:08:11,520 Speaker 1: but a great psychological insight into the effect of mothers 184 00:08:11,520 --> 00:08:13,360 Speaker 1: on food and diet, so that you do have that 185 00:08:13,480 --> 00:08:15,400 Speaker 1: history and that resonates and isn't too traumatic. 186 00:08:15,440 --> 00:08:17,640 Speaker 2: It's a very powerful read. 187 00:08:17,480 --> 00:08:19,480 Speaker 1: And it's sort of biographical, so I found that really 188 00:08:19,560 --> 00:08:22,080 Speaker 1: interesting as well. All Right, we're moving on to some 189 00:08:22,160 --> 00:08:22,920 Speaker 1: lighter topics. 190 00:08:22,920 --> 00:08:25,680 Speaker 3: Now, let's just say moving on to some spaghetti. 191 00:08:25,840 --> 00:08:28,200 Speaker 2: It's a really good book. Now, it's a really good book. 192 00:08:28,240 --> 00:08:31,400 Speaker 1: Like it's a great read and great fascinating insight into 193 00:08:31,440 --> 00:08:34,319 Speaker 1: a meshment in terms of food and eating with mums 194 00:08:34,360 --> 00:08:34,840 Speaker 1: and daughters. 195 00:08:35,440 --> 00:08:35,840 Speaker 2: Moving on. 196 00:08:36,120 --> 00:08:38,800 Speaker 1: We got Leanne sent me this product because we're always 197 00:08:38,840 --> 00:08:40,880 Speaker 1: looking for new products that are interesting to chat about. 198 00:08:40,920 --> 00:08:43,400 Speaker 1: So the other thing we should say is on our Instagram, 199 00:08:43,440 --> 00:08:46,000 Speaker 1: if you too see any interesting new food products, just 200 00:08:46,040 --> 00:08:48,480 Speaker 1: send them through because we often will search for ideas 201 00:08:48,840 --> 00:08:50,640 Speaker 1: based on that and leanne. You have found for us 202 00:08:50,640 --> 00:08:53,400 Speaker 1: today a black soybean spaghetti. 203 00:08:53,559 --> 00:08:55,360 Speaker 3: Yeah. It actually came from one of our followers. So 204 00:08:55,440 --> 00:08:56,960 Speaker 3: someone sent me this and said, have you seen this? 205 00:08:57,040 --> 00:08:58,679 Speaker 3: I think it's really interesting. And I looked at it 206 00:08:58,679 --> 00:09:00,880 Speaker 3: and I said, you're right, that is it's very interesting. 207 00:09:01,040 --> 00:09:02,360 Speaker 3: So I had a quick Google and where you can 208 00:09:02,400 --> 00:09:04,679 Speaker 3: find it because I've never seen it in my local supermarkets, 209 00:09:04,720 --> 00:09:07,360 Speaker 3: and so it's available at Harris Farm. It's the Eco 210 00:09:07,480 --> 00:09:10,760 Speaker 3: Organics Black Bean Spaghetti brand. It's five ninety nine for 211 00:09:10,800 --> 00:09:13,160 Speaker 3: a packet, which is two hundred grams, and the serving 212 00:09:13,200 --> 00:09:15,120 Speaker 3: size is about one hundred grams. I sort of think 213 00:09:15,120 --> 00:09:17,120 Speaker 3: that's quite a large serving size when you think about 214 00:09:17,120 --> 00:09:19,040 Speaker 3: how much protein and fiber goes in there. I'll go 215 00:09:19,080 --> 00:09:21,080 Speaker 3: through that in a second. I think you could easily 216 00:09:21,120 --> 00:09:23,160 Speaker 3: get three or four serving sizes out of that, just 217 00:09:23,200 --> 00:09:25,280 Speaker 3: because I think for someone like myself who's a bit 218 00:09:25,320 --> 00:09:28,760 Speaker 3: sensitive to beans and legumes, like having one hundred grams 219 00:09:28,800 --> 00:09:32,240 Speaker 3: of that wouldn't do my gut that greater service, but 220 00:09:32,600 --> 00:09:35,760 Speaker 3: each to their own. Basically, the only ingredients are certified 221 00:09:35,840 --> 00:09:39,280 Speaker 3: organic black beans and water, so it's basically a bean spaghetti. 222 00:09:39,640 --> 00:09:42,160 Speaker 3: And per hundred grams, which is a serving size, it's 223 00:09:42,280 --> 00:09:46,200 Speaker 3: just overt just shy of fifteen hundred kilodels, forty four 224 00:09:46,240 --> 00:09:50,000 Speaker 3: point four grams of protein. SUSI like massive whack of protein. 225 00:09:50,280 --> 00:09:52,439 Speaker 3: It's good and free, which is great, dairy free, egg free, 226 00:09:52,480 --> 00:09:55,360 Speaker 3: so it's very allergen and friendly. Fat wise, they've got 227 00:09:55,400 --> 00:09:57,920 Speaker 3: ten grams of fat in there. Carbs is nine point 228 00:09:57,920 --> 00:10:00,960 Speaker 3: eight gram so very low fat for decent amount of 229 00:10:01,000 --> 00:10:03,840 Speaker 3: you know, being spaghetti. I guess twenty two grams of 230 00:10:03,880 --> 00:10:07,319 Speaker 3: dietary fiber, a whopping amount of dietary fiber, very very 231 00:10:07,320 --> 00:10:11,640 Speaker 3: almost insignificant amount of sodium six milligrams calcium, very surprising, 232 00:10:11,679 --> 00:10:15,400 Speaker 3: Susie two hundred and twenty three milligrams per serve. And magnesium, 233 00:10:15,440 --> 00:10:17,240 Speaker 3: which we know a lot of people are trying to 234 00:10:17,280 --> 00:10:19,320 Speaker 3: up in their diet to help with sleep, to help 235 00:10:19,320 --> 00:10:21,920 Speaker 3: with menstrual cycles and that sort of thing. Even potentially 236 00:10:21,920 --> 00:10:24,960 Speaker 3: those chocolate cravings, there's a very small amount of research 237 00:10:25,000 --> 00:10:26,599 Speaker 3: to say that potentially it could be linked back to 238 00:10:26,679 --> 00:10:30,000 Speaker 3: a magnesium deficiency, so two hundred and twenty nine milligrams 239 00:10:30,000 --> 00:10:32,840 Speaker 3: of magnesium per serving as well. So this is a 240 00:10:32,840 --> 00:10:35,280 Speaker 3: great product, soity, I can't fault it, particularly because you're 241 00:10:35,280 --> 00:10:38,760 Speaker 3: getting some added nutrients. The dietary fiber is super high, 242 00:10:38,800 --> 00:10:41,200 Speaker 3: the protein is super high. I mustn't bet. I haven't 243 00:10:41,240 --> 00:10:43,319 Speaker 3: tried it, so I don't know what it's like tastes wise, 244 00:10:43,360 --> 00:10:45,680 Speaker 3: but the texture looks just like normal spaghetti to me. 245 00:10:46,120 --> 00:10:47,920 Speaker 3: But I just think if you're a bit sensitive in 246 00:10:47,920 --> 00:10:50,360 Speaker 3: the guts, like a good whack of twenty two grams 247 00:10:50,360 --> 00:10:53,160 Speaker 3: of dietary fiber coming from your legumes, maybe a little 248 00:10:53,160 --> 00:10:55,160 Speaker 3: bit too much, So maybe start with a half serve 249 00:10:55,200 --> 00:10:56,080 Speaker 3: and see how you feel. 250 00:10:56,559 --> 00:10:58,400 Speaker 1: I find with these passes and it is different to 251 00:10:58,400 --> 00:11:01,120 Speaker 1: the Slender arrange because slender a similar product. But I 252 00:11:01,160 --> 00:11:03,720 Speaker 1: looked and they're different, so they aren't the same product. 253 00:11:04,120 --> 00:11:05,840 Speaker 2: I find clients love them or hate them. 254 00:11:05,679 --> 00:11:07,760 Speaker 1: In terms of thet of marmaie or in this instance 255 00:11:07,800 --> 00:11:08,720 Speaker 1: of black soybean. 256 00:11:09,000 --> 00:11:10,959 Speaker 2: So I think if you like it, they're fantastic. I'm 257 00:11:11,000 --> 00:11:11,200 Speaker 2: with you. 258 00:11:11,240 --> 00:11:13,280 Speaker 1: I would probably add prawns and a tomato pisada as 259 00:11:13,320 --> 00:11:15,560 Speaker 1: zuchini right through it and use it as a mixed through, 260 00:11:15,600 --> 00:11:17,800 Speaker 1: which is how I use pastas anyway. But I think 261 00:11:17,800 --> 00:11:20,120 Speaker 1: that they're well worth a try because they're really significantly 262 00:11:20,160 --> 00:11:23,199 Speaker 1: lower in carbohydrate. There'll be much more filling. And if 263 00:11:23,240 --> 00:11:25,040 Speaker 1: you love a pasta or I happy to have a 264 00:11:25,120 --> 00:11:27,920 Speaker 1: lighter version just to mix up dishes, it's a great choice. 265 00:11:28,000 --> 00:11:30,200 Speaker 3: Now i'd use this, I'd use half normal pasta and 266 00:11:30,240 --> 00:11:33,040 Speaker 3: half this pasta just to increase the protein and the fiber, 267 00:11:33,080 --> 00:11:35,120 Speaker 3: particularly if I've got a client who's vegetarian who were 268 00:11:35,120 --> 00:11:37,160 Speaker 3: trying to boost the protein up that little bit as well. 269 00:11:37,280 --> 00:11:39,000 Speaker 3: So i'd use it with a mix of normal pasta. 270 00:11:39,200 --> 00:11:41,160 Speaker 3: But if you are someone who's a bit insul and resistant, 271 00:11:41,240 --> 00:11:43,040 Speaker 3: or you need lower carb or you want lower carb, 272 00:11:43,240 --> 00:11:45,199 Speaker 3: definitely just using this with a base of sort of 273 00:11:45,280 --> 00:11:47,360 Speaker 3: zucchini noodles or something like that could be a really 274 00:11:47,360 --> 00:11:47,839 Speaker 3: great option. 275 00:11:48,360 --> 00:11:49,760 Speaker 2: Yeah, great, all right. 276 00:11:49,800 --> 00:11:52,480 Speaker 1: Well, just to finish up today, we've got a beautiful 277 00:11:52,920 --> 00:11:55,000 Speaker 1: hot smoked salmon and goats cheese for Tata. So I 278 00:11:55,040 --> 00:11:56,640 Speaker 1: will preface this by saying it is one of the 279 00:11:56,640 --> 00:12:00,400 Speaker 1: recipes I prepare for Tassau, which is my client. But 280 00:12:00,480 --> 00:12:04,000 Speaker 1: this has been a really popular recipe online because I 281 00:12:04,000 --> 00:12:06,320 Speaker 1: think people are often looking for something new and different, 282 00:12:06,880 --> 00:12:09,200 Speaker 1: and admittedly you'd have to be a fan of goats cheese, 283 00:12:09,200 --> 00:12:10,720 Speaker 1: and I know not everyone is, but it will actually 284 00:12:10,720 --> 00:12:13,679 Speaker 1: work well with ricotta as well. So it's simply a 285 00:12:13,720 --> 00:12:16,680 Speaker 1: piece of the hot smoked salmon that is actually already cooked. 286 00:12:16,880 --> 00:12:18,360 Speaker 2: It's got eight eggs, so it's. 287 00:12:18,240 --> 00:12:20,240 Speaker 1: Really going to be high in protein and some milk, 288 00:12:20,600 --> 00:12:22,200 Speaker 1: just a quarter of a couple of goats cheese, which 289 00:12:22,200 --> 00:12:24,040 Speaker 1: is not a lot, but again you could replace that 290 00:12:24,080 --> 00:12:26,640 Speaker 1: with ricotta, a tablespoon of dial which is one of 291 00:12:26,640 --> 00:12:29,679 Speaker 1: my favorite herbs for spring onions, some baby spinach and 292 00:12:29,760 --> 00:12:32,439 Speaker 1: mix it around and bake it as a fratata. Now 293 00:12:32,480 --> 00:12:33,960 Speaker 1: you can also make it as mini one, so you 294 00:12:33,960 --> 00:12:35,800 Speaker 1: could get the muffin trays out and have it there 295 00:12:35,840 --> 00:12:38,720 Speaker 1: even as a breakfast. But I have had such amazing feedback. 296 00:12:38,760 --> 00:12:40,760 Speaker 1: So many people on Instagram have cooked it and just 297 00:12:40,840 --> 00:12:43,760 Speaker 1: love it because it's easy to make, really high protein. 298 00:12:43,840 --> 00:12:46,640 Speaker 1: You serve it with a big salad, really filling and delicious, 299 00:12:46,640 --> 00:12:48,760 Speaker 1: and I think at the moment lean a lot of 300 00:12:48,800 --> 00:12:51,880 Speaker 1: us are looking for warming options through the day in particular, 301 00:12:52,160 --> 00:12:54,000 Speaker 1: so that would be a great warm lunch. It could 302 00:12:54,040 --> 00:12:56,360 Speaker 1: be a breakfast as well, and then you could also 303 00:12:56,360 --> 00:12:58,440 Speaker 1: have it as a light dinner. So big thumbs up 304 00:12:58,440 --> 00:13:01,440 Speaker 1: and we will post that recipe on our Instagram, the 305 00:13:01,520 --> 00:13:02,360 Speaker 1: Nutrition Couch. 306 00:13:03,080 --> 00:13:03,280 Speaker 3: Well. 307 00:13:03,360 --> 00:13:05,720 Speaker 1: That brings us to the end of our midweek motivational 308 00:13:05,760 --> 00:13:08,240 Speaker 1: episode for a Wednesday. Please keep telling your friends about 309 00:13:08,280 --> 00:13:10,480 Speaker 1: us so we can continue to grow and we will 310 00:13:10,480 --> 00:13:14,160 Speaker 1: see you on Sunday for our regular weekly episode. Drop 311 00:13:14,360 --> 00:13:21,959 Speaker 1: have a great week.