1 00:00:00,680 --> 00:00:03,520 Speaker 1: Today on The Nutrition Couch podcast, I want you to 2 00:00:03,560 --> 00:00:08,040 Speaker 1: take a moment to consider what is your earliest childhood 3 00:00:08,080 --> 00:00:11,560 Speaker 1: food memory. That might take a little bit of time. 4 00:00:11,440 --> 00:00:14,040 Speaker 2: But there'll be something that pops up, probably. 5 00:00:13,760 --> 00:00:16,200 Speaker 1: When you're in somewhere between the ages of four and 6 00:00:16,320 --> 00:00:20,320 Speaker 1: eight that will stand out in the area of food 7 00:00:20,880 --> 00:00:25,280 Speaker 1: and nutrition. On today's midweek motivational episode of The Nutrition Couch, 8 00:00:25,480 --> 00:00:29,440 Speaker 1: I have a fascinating client case study which demonstrates how 9 00:00:29,520 --> 00:00:31,360 Speaker 1: powerful our early. 10 00:00:31,120 --> 00:00:34,839 Speaker 2: Experiences of food can be. Hi I'm Susie Burrow and 11 00:00:34,960 --> 00:00:36,199 Speaker 2: Emily and Wood, and. 12 00:00:36,159 --> 00:00:38,159 Speaker 1: Each week we bring you The Nutrition Couch, the bi 13 00:00:38,159 --> 00:00:40,400 Speaker 1: weekly podcast that keeps you up to date on everything 14 00:00:40,400 --> 00:00:42,959 Speaker 1: you need to know in the world of nutrition as 15 00:00:42,960 --> 00:00:46,200 Speaker 1: well as early childhood eating. Today we have a fantastic 16 00:00:46,360 --> 00:00:49,400 Speaker 1: low cub pasta that actually tastes pretty good, and our 17 00:00:49,440 --> 00:00:52,480 Speaker 1: weekly recipe Share is the perfect warm lunch or light 18 00:00:52,520 --> 00:00:55,760 Speaker 1: dinner that you can meal prep in advance, so leanne. 19 00:00:55,760 --> 00:00:59,240 Speaker 1: This came to me as a topic because it's a 20 00:00:59,240 --> 00:01:02,800 Speaker 1: little strategy that I use with clients. So whenever I 21 00:01:03,000 --> 00:01:07,360 Speaker 1: have what I would describe as an abnormal relationship with food, 22 00:01:08,240 --> 00:01:11,800 Speaker 1: I encourage my clients to take some time to think. 23 00:01:11,720 --> 00:01:14,160 Speaker 2: About a memory of food when they were young. 24 00:01:15,000 --> 00:01:17,800 Speaker 1: Because when we have what we would describe as maladaptive 25 00:01:17,840 --> 00:01:22,640 Speaker 1: reactions to things, sometimes it's a result of unconscious programming 26 00:01:23,120 --> 00:01:26,120 Speaker 1: our experiences we have when we're quite young. And this 27 00:01:26,280 --> 00:01:28,720 Speaker 1: comes up a lot with women and nutrition, particularly in 28 00:01:28,760 --> 00:01:31,479 Speaker 1: the diet space, because if they've been exposed to restrictive 29 00:01:31,480 --> 00:01:33,480 Speaker 1: eating and diets from quite a young age, that can 30 00:01:33,520 --> 00:01:36,600 Speaker 1: have naturally a very powerful effect on their perception of 31 00:01:36,640 --> 00:01:38,039 Speaker 1: diets and food as they get older. 32 00:01:38,080 --> 00:01:39,640 Speaker 2: It can be a real barrier to success. 33 00:01:39,680 --> 00:01:43,120 Speaker 1: So for example, going on autoq with overeating at times 34 00:01:43,200 --> 00:01:45,240 Speaker 1: or feeling very entitled that they should be able to 35 00:01:45,280 --> 00:01:47,960 Speaker 1: eat certain foods. But in this context, it was my 36 00:01:48,080 --> 00:01:51,200 Speaker 1: client who had started her diet and I say diet 37 00:01:51,200 --> 00:01:54,080 Speaker 1: but meal plan, you know, lifestyle change, and she'd started 38 00:01:54,120 --> 00:01:56,640 Speaker 1: her program. And my meal plans, as are yours, are 39 00:01:56,680 --> 00:01:59,480 Speaker 1: very generous. You know, we include foods that our clients love. 40 00:02:00,000 --> 00:02:02,520 Speaker 1: You know, they're not overly restrictive. Yes there's a calorie deficit, 41 00:02:02,560 --> 00:02:04,280 Speaker 1: but there's an art to doing that so people don't 42 00:02:04,280 --> 00:02:07,559 Speaker 1: feel restricted, and it can include all their favorite foods really, 43 00:02:07,560 --> 00:02:09,400 Speaker 1: with the exception of probably soft drink and a couple 44 00:02:09,400 --> 00:02:12,280 Speaker 1: of others, you know, So there's nothing restrictive about the plan. 45 00:02:12,440 --> 00:02:14,320 Speaker 1: So when I had a message back from my client, 46 00:02:14,680 --> 00:02:17,440 Speaker 1: she was alluding to how restricted she felt because she'd 47 00:02:17,440 --> 00:02:20,360 Speaker 1: never cut her calories or carbs so much. And I 48 00:02:20,400 --> 00:02:23,160 Speaker 1: wrote back to her and I said, it's not lowering 49 00:02:23,200 --> 00:02:27,040 Speaker 1: carbs or calories at all. And so a couple of 50 00:02:27,040 --> 00:02:28,560 Speaker 1: things through the week was that she sort of was 51 00:02:28,600 --> 00:02:32,240 Speaker 1: eating unusual food decisions that didn't make sense when it 52 00:02:32,240 --> 00:02:34,040 Speaker 1: came to appetite control. So when I got her on 53 00:02:34,080 --> 00:02:36,400 Speaker 1: the phone again, I said to her, look, I want you, 54 00:02:36,440 --> 00:02:38,360 Speaker 1: over the next week or so to really think about 55 00:02:38,480 --> 00:02:41,320 Speaker 1: any early food experiences that you've had, because obviously there's 56 00:02:41,320 --> 00:02:43,280 Speaker 1: something there that makes you feel restricted no matter what. 57 00:02:43,960 --> 00:02:46,200 Speaker 1: And since it's not actually the case, I'm wondering what 58 00:02:46,200 --> 00:02:49,400 Speaker 1: else is going on, and Leanne it just worked a charm. 59 00:02:49,440 --> 00:02:50,520 Speaker 2: It couldn't be more powerful. 60 00:02:50,600 --> 00:02:52,720 Speaker 1: So she came back and I don't want to get 61 00:02:52,720 --> 00:02:55,480 Speaker 1: too specific because it's quite personal stuff, but basically there 62 00:02:55,520 --> 00:02:58,320 Speaker 1: was a relationship. She identified that when she was young, 63 00:02:58,360 --> 00:03:01,360 Speaker 1: one of her parents had I'd been quite absent and 64 00:03:01,400 --> 00:03:03,399 Speaker 1: spent a lot of time with other siblings over her 65 00:03:03,480 --> 00:03:06,200 Speaker 1: and kind of had I guess a preference in that way, 66 00:03:06,360 --> 00:03:09,160 Speaker 1: or when when the parent had not been very nice, 67 00:03:09,680 --> 00:03:12,920 Speaker 1: the parent left a food reward for my client in 68 00:03:12,960 --> 00:03:16,760 Speaker 1: her room, and that was what she came back with 69 00:03:17,320 --> 00:03:19,960 Speaker 1: straight away, And I thought, oh, my goodness, this is 70 00:03:19,960 --> 00:03:22,440 Speaker 1: such a good strategy because that tells me everything that 71 00:03:22,480 --> 00:03:25,440 Speaker 1: I need to know about the client, because basically, she 72 00:03:25,520 --> 00:03:28,720 Speaker 1: has now understood that food or sweet food to her 73 00:03:28,840 --> 00:03:31,560 Speaker 1: is a massive reward because she was programmed as a 74 00:03:31,560 --> 00:03:34,760 Speaker 1: little girl, like three four five years of age to 75 00:03:34,880 --> 00:03:39,800 Speaker 1: associate parental attention with food reward. And so now how 76 00:03:39,800 --> 00:03:42,280 Speaker 1: that will help her is that she will be able 77 00:03:42,320 --> 00:03:46,000 Speaker 1: to identify that when she feels like rewarding herself with treats, 78 00:03:46,400 --> 00:03:50,000 Speaker 1: whether it's with her parent or without, she'll understand that 79 00:03:50,000 --> 00:03:53,560 Speaker 1: that is an abnormal programming that came from that relationship 80 00:03:53,600 --> 00:03:55,880 Speaker 1: that she had no control over because she was so little, 81 00:03:56,360 --> 00:03:59,280 Speaker 1: that she learned so young that when you know someone 82 00:03:59,320 --> 00:04:01,080 Speaker 1: hadn't treated it very well, that she would get a 83 00:04:01,120 --> 00:04:04,160 Speaker 1: food reward, and things like that that really come up. 84 00:04:04,360 --> 00:04:06,400 Speaker 2: I'll share one of mine. Actually, one of my very. 85 00:04:06,240 --> 00:04:09,720 Speaker 1: Early food experiences is remembering in the eighties when parents 86 00:04:09,800 --> 00:04:14,480 Speaker 1: had dinner parties, having Mars bars in the fridge. You know, 87 00:04:14,480 --> 00:04:15,840 Speaker 1: I don't know if anyone grew up in the eighties, 88 00:04:15,880 --> 00:04:18,800 Speaker 1: they have those mini Mars bars after dinner, and I 89 00:04:18,839 --> 00:04:20,960 Speaker 1: remember stealing them when I would have been seven or 90 00:04:20,960 --> 00:04:22,800 Speaker 1: eight and having them in my room because my dad 91 00:04:22,800 --> 00:04:23,520 Speaker 1: wouldn't give them. 92 00:04:23,560 --> 00:04:24,800 Speaker 2: Now, probably that's why I'm. 93 00:04:24,640 --> 00:04:27,200 Speaker 1: A dietician and obsessed with food and interested in it, 94 00:04:27,760 --> 00:04:30,200 Speaker 1: and now encourage my kids to have access to food 95 00:04:30,240 --> 00:04:32,840 Speaker 1: all the time because I don't want them to have 96 00:04:32,880 --> 00:04:35,880 Speaker 1: that restrictive feeling so that they don't sneak and steal food. 97 00:04:36,279 --> 00:04:38,440 Speaker 1: So yeah, it's a really interesting thing because if you 98 00:04:38,520 --> 00:04:41,560 Speaker 1: tend to binge eat, or you know, feel like you 99 00:04:42,279 --> 00:04:45,039 Speaker 1: can't control yourself around food or feel restricted, as soon 100 00:04:45,080 --> 00:04:47,520 Speaker 1: as there's any kind of diet change, if you think back, 101 00:04:47,600 --> 00:04:50,360 Speaker 1: there was probably some early childhood programming. And it's really 102 00:04:50,400 --> 00:04:53,240 Speaker 1: interesting with clients how randomly they pop up and how 103 00:04:53,240 --> 00:04:55,839 Speaker 1: powerful they are. And I could give you ten examples 104 00:04:56,000 --> 00:04:58,320 Speaker 1: of clients who'd been exposed to restrictive diets when they 105 00:04:58,320 --> 00:05:00,840 Speaker 1: were very young, which you know, you don't even need 106 00:05:00,880 --> 00:05:03,240 Speaker 1: to sit in a psychologists chair to work that relationship out. 107 00:05:03,839 --> 00:05:06,320 Speaker 1: The thing with this behavior, it's not taking away our 108 00:05:06,400 --> 00:05:09,680 Speaker 1: childhood trauma or certainly expecting you to go to therapy. 109 00:05:10,000 --> 00:05:12,520 Speaker 1: But when we're aware of these things, it's much easier 110 00:05:12,600 --> 00:05:15,320 Speaker 1: to be objective with them and manage them. And that's 111 00:05:15,320 --> 00:05:18,000 Speaker 1: the purpose. Just bring it into awareness so you perhaps 112 00:05:18,040 --> 00:05:21,840 Speaker 1: understand why your response to that is perhaps not quite 113 00:05:21,839 --> 00:05:24,599 Speaker 1: normal and a bit maladaptive, because then you can take 114 00:05:24,640 --> 00:05:26,520 Speaker 1: the steps to manage it and say, oh, you know, 115 00:05:26,600 --> 00:05:29,280 Speaker 1: that's because I was programmed, and now I can make 116 00:05:29,320 --> 00:05:31,799 Speaker 1: a conscious decision to choose differently. 117 00:05:31,640 --> 00:05:32,279 Speaker 3: One hundred percent. 118 00:05:32,279 --> 00:05:34,280 Speaker 4: And I had a very similar experience where it was 119 00:05:34,320 --> 00:05:36,960 Speaker 4: completely different, but it was about that early childhood experience 120 00:05:36,960 --> 00:05:39,039 Speaker 4: where I had a client and her mum had taken 121 00:05:39,040 --> 00:05:41,039 Speaker 4: her to weight watches, like she'd been dieting with her 122 00:05:41,120 --> 00:05:43,360 Speaker 4: mum all through her teenage years. I think the first 123 00:05:43,400 --> 00:05:45,320 Speaker 4: time she went into weight watches was when she was 124 00:05:45,400 --> 00:05:47,680 Speaker 4: nine years old. Every diet her mum did, she did 125 00:05:47,680 --> 00:05:50,160 Speaker 4: the same diet, and essentially when we were chatting through 126 00:05:50,240 --> 00:05:52,120 Speaker 4: menus and that sort of thing, I said, you know, look, 127 00:05:52,440 --> 00:05:54,000 Speaker 4: one of the lening opportunites, like maybe a bit of 128 00:05:54,040 --> 00:05:56,400 Speaker 4: steak or some prawns with some veggies that would be good. 129 00:05:56,520 --> 00:05:58,359 Speaker 4: Potentially even one of their sellers would be good, and 130 00:05:58,400 --> 00:06:00,000 Speaker 4: she's like, oh, no, I can't go out to dinner 131 00:06:00,120 --> 00:06:02,159 Speaker 4: eat a salad. I sort of thought, why not, Like 132 00:06:02,240 --> 00:06:04,040 Speaker 4: she's happy to eat a salad but lunch or dinner 133 00:06:04,240 --> 00:06:06,919 Speaker 4: at home, but she just has this belief that she 134 00:06:07,000 --> 00:06:09,279 Speaker 4: can't go out to a nice restaurant and order a salad. 135 00:06:09,320 --> 00:06:11,120 Speaker 4: And it wasn't like it was just a plate of leaves, 136 00:06:11,360 --> 00:06:12,400 Speaker 4: like it was a lovely salad. 137 00:06:12,440 --> 00:06:13,239 Speaker 3: You know, I had a girled. 138 00:06:13,080 --> 00:06:16,039 Speaker 4: Chicken breast, it had avocado, beetroot, feta like it was 139 00:06:16,240 --> 00:06:17,839 Speaker 4: you know, even a bit of kinoir or something like. 140 00:06:17,839 --> 00:06:19,640 Speaker 4: It was a nice filling salad. It would have been 141 00:06:19,680 --> 00:06:22,120 Speaker 4: quite lovely. And I just sort of pushed her around 142 00:06:22,120 --> 00:06:24,080 Speaker 4: that a little bit and was like, oh, why is that? 143 00:06:24,480 --> 00:06:27,400 Speaker 4: And it was because of that early childhood experience where 144 00:06:27,440 --> 00:06:29,559 Speaker 4: whenever they went out, and they didn't go out a lot, 145 00:06:29,640 --> 00:06:31,400 Speaker 4: it was like a total free for all because her 146 00:06:31,440 --> 00:06:33,839 Speaker 4: mum was constantly on a diet or aphadet on a 147 00:06:33,880 --> 00:06:36,240 Speaker 4: diet or aphid diet. So every time they went out 148 00:06:36,279 --> 00:06:38,800 Speaker 4: it had to be a burger or a you know, 149 00:06:38,839 --> 00:06:41,680 Speaker 4: a pizza or a palmi, something like high calorie and 150 00:06:41,839 --> 00:06:44,719 Speaker 4: decad it she'd never actually gone out and made like 151 00:06:44,760 --> 00:06:47,800 Speaker 4: a balanced, nutritious choice. It was always like the most 152 00:06:47,920 --> 00:06:50,039 Speaker 4: unhealthy thing on the menu because it was always seen 153 00:06:50,040 --> 00:06:51,720 Speaker 4: as like a cheat day or something like that. 154 00:06:51,760 --> 00:06:54,159 Speaker 3: So I think it's a really interesting thing to do. 155 00:06:54,320 --> 00:06:57,040 Speaker 4: Was really thinking about those early food experiences and if 156 00:06:57,040 --> 00:07:00,880 Speaker 4: you do, as Susie said, struggle with just your responses 157 00:07:00,920 --> 00:07:03,359 Speaker 4: to some things or just seem to have an abnormal 158 00:07:03,400 --> 00:07:06,240 Speaker 4: response to some eating situations, it's just a really nice 159 00:07:06,279 --> 00:07:08,520 Speaker 4: thing to think about, and potentially it is a great 160 00:07:08,560 --> 00:07:10,160 Speaker 4: idea to go and get, you know, go and chat 161 00:07:10,160 --> 00:07:12,920 Speaker 4: with a therapist or or just talk through that with someone, 162 00:07:12,960 --> 00:07:16,080 Speaker 4: because it can really have a profound impact on change 163 00:07:16,160 --> 00:07:17,880 Speaker 4: long term and the results that a lot of our 164 00:07:17,880 --> 00:07:19,840 Speaker 4: clients are trying to get long term. 165 00:07:19,920 --> 00:07:22,400 Speaker 1: Particularly if you've got daughters as well and you're exposed 166 00:07:22,440 --> 00:07:24,960 Speaker 1: to restrictive eating as a mum, and that's a really 167 00:07:25,000 --> 00:07:27,160 Speaker 1: sensitive issue for you. I think that when you want 168 00:07:27,200 --> 00:07:30,160 Speaker 1: to go and teach your daughters as sound eating habits 169 00:07:30,160 --> 00:07:32,560 Speaker 1: as you can, you know, as sometimes that can pay 170 00:07:32,640 --> 00:07:34,240 Speaker 1: great dividends to sort of have a look at your 171 00:07:34,280 --> 00:07:37,440 Speaker 1: own food issues. Because the other thing actually is a 172 00:07:37,480 --> 00:07:40,040 Speaker 1: really good resource for this. There's a novel out at 173 00:07:40,080 --> 00:07:43,280 Speaker 1: the moment, and I think it's called I'm Glad My 174 00:07:43,400 --> 00:07:46,840 Speaker 1: Mom Died, which is a horrific title, my god, but 175 00:07:46,960 --> 00:07:51,800 Speaker 1: it is a very profound autobiography by an American actress 176 00:07:52,040 --> 00:07:56,800 Speaker 1: and she details her and her mother's relationship with food enmeshment. Yep, 177 00:07:57,080 --> 00:08:00,440 Speaker 1: it's called I'm Glad My Mom Died by Jeannette Curdie, 178 00:08:00,560 --> 00:08:04,520 Speaker 1: who is a childhood actress from the States. My certain 179 00:08:04,560 --> 00:08:07,960 Speaker 1: came up this morning for nineteen dollars. It is quite intense, 180 00:08:08,080 --> 00:08:11,560 Speaker 1: but a great psychological insight into the effect of mothers 181 00:08:11,560 --> 00:08:13,280 Speaker 1: on food and diet. So if that you do have 182 00:08:13,320 --> 00:08:15,760 Speaker 1: that history and that resonates and isn't too traumatic, it's. 183 00:08:15,640 --> 00:08:17,480 Speaker 2: A very powerful read. 184 00:08:17,520 --> 00:08:19,560 Speaker 1: And it's sort of biographical, so I found that really 185 00:08:19,560 --> 00:08:22,080 Speaker 1: interesting as well. All Right, we're moving on to some 186 00:08:22,200 --> 00:08:22,920 Speaker 1: lighter topics. 187 00:08:22,960 --> 00:08:25,640 Speaker 3: Now, let's just say moving on to some spaghetti. 188 00:08:25,880 --> 00:08:28,160 Speaker 2: It's a really good book. Now, it's a really good book. 189 00:08:28,280 --> 00:08:31,400 Speaker 1: Like it's a great read and great fascinating insight into 190 00:08:31,480 --> 00:08:34,360 Speaker 1: a meshment in terms of food and eating with mums 191 00:08:34,360 --> 00:08:34,880 Speaker 1: and daughters. 192 00:08:35,440 --> 00:08:35,880 Speaker 3: Moving on. 193 00:08:36,160 --> 00:08:38,840 Speaker 1: We got Leanne sent me this product because we're always 194 00:08:38,840 --> 00:08:40,880 Speaker 1: looking for new products that are interesting to chat about. 195 00:08:40,920 --> 00:08:43,439 Speaker 1: So the other thing we should say is on our Instagram, 196 00:08:43,480 --> 00:08:46,040 Speaker 1: if you too see any interesting new food products, just 197 00:08:46,040 --> 00:08:48,479 Speaker 1: send them through because we often will search for ideas 198 00:08:48,880 --> 00:08:50,679 Speaker 1: based on that and Leanne. You have found for us 199 00:08:50,679 --> 00:08:53,479 Speaker 1: today a black soybean spaghetti. 200 00:08:53,600 --> 00:08:53,800 Speaker 3: Yeah. 201 00:08:53,800 --> 00:08:55,680 Speaker 4: It actually came from one of our followers. So someone 202 00:08:55,720 --> 00:08:57,120 Speaker 4: sent me this and said, have you seen this? I 203 00:08:57,120 --> 00:08:58,760 Speaker 4: think it's really interesting. And I looked at it and 204 00:08:58,800 --> 00:09:01,120 Speaker 4: I said, you're right, that is it's very interesting. So 205 00:09:01,160 --> 00:09:02,680 Speaker 4: I had a quick Google and where you could find it, 206 00:09:02,679 --> 00:09:04,800 Speaker 4: because I've never seen it in my local supermarkets, and 207 00:09:04,840 --> 00:09:08,000 Speaker 4: so it's available at Harris Farm. It's the Eco Organics 208 00:09:08,080 --> 00:09:11,200 Speaker 4: Black Bean Spaghetti brand. It's five ninety nine for a packet, 209 00:09:11,200 --> 00:09:13,559 Speaker 4: which is two hundred grams, and the serving size is 210 00:09:13,559 --> 00:09:15,520 Speaker 4: about one hundred grams. I sort of think that's quite 211 00:09:15,520 --> 00:09:17,439 Speaker 4: a large serving size when you think about how much 212 00:09:17,480 --> 00:09:19,400 Speaker 4: protein and fiber goes in there. I'll go through that 213 00:09:19,440 --> 00:09:21,480 Speaker 4: in a second. I think you could easily get three 214 00:09:21,559 --> 00:09:23,600 Speaker 4: or four serving sizes out of that, just because I 215 00:09:23,600 --> 00:09:25,960 Speaker 4: think for someone like myself who's a bit sensitive too 216 00:09:26,000 --> 00:09:29,000 Speaker 4: beans and legumes, like having one hundred grams of that 217 00:09:29,040 --> 00:09:33,000 Speaker 4: wouldn't do my gut that greater service, but each to 218 00:09:33,040 --> 00:09:36,480 Speaker 4: their own. Basically, the only ingredients are certified organic black 219 00:09:36,480 --> 00:09:39,760 Speaker 4: beans and water, so it's basically a bean spaghetti. And 220 00:09:39,920 --> 00:09:42,400 Speaker 4: per hundred grams, which is a serving size, it's just 221 00:09:42,720 --> 00:09:46,559 Speaker 4: overt just shy of fifteen hundred kilodeels, forty four point 222 00:09:46,679 --> 00:09:50,040 Speaker 4: four grams of protein. SUSI like massive whack of protein. 223 00:09:50,280 --> 00:09:52,560 Speaker 4: It's gooden free, which is great, dairy free, egg freeze, 224 00:09:52,520 --> 00:09:55,400 Speaker 4: so it's very allergy and friendly. Fat wise, they've got 225 00:09:55,440 --> 00:09:57,880 Speaker 4: ten grams of fat in there. Carbs is nine point 226 00:09:57,960 --> 00:10:01,000 Speaker 4: eight gram so very low fat for decent amount of 227 00:10:01,040 --> 00:10:03,880 Speaker 4: you know, being spaghetti. I guess twenty two grams of 228 00:10:03,880 --> 00:10:07,319 Speaker 4: dietary fiber, a whopping amount of dietary fiber, very very 229 00:10:07,360 --> 00:10:11,680 Speaker 4: almost insignificant amount of sodium six milligrams calcium, very surprising, 230 00:10:11,679 --> 00:10:15,439 Speaker 4: Susie two hundred and twenty three milligrams per serve. And magnesium, 231 00:10:15,440 --> 00:10:17,280 Speaker 4: which we know a lot of people are trying to 232 00:10:17,320 --> 00:10:19,319 Speaker 4: up in their diet to help with sleep, to help 233 00:10:19,360 --> 00:10:21,160 Speaker 4: with menstrual cycles and that sort of thing. 234 00:10:21,200 --> 00:10:22,920 Speaker 3: Even potentially those chocolate. 235 00:10:22,600 --> 00:10:25,280 Speaker 4: Cravings, there's a very small amount of research to say 236 00:10:25,280 --> 00:10:28,000 Speaker 4: that potentially it could be linked back to a magnesium deficiency, 237 00:10:28,280 --> 00:10:30,920 Speaker 4: so two hundred and twenty nine milligrams of magnesium per 238 00:10:31,040 --> 00:10:33,720 Speaker 4: serving as well. So this is a great product, soity, 239 00:10:33,720 --> 00:10:36,520 Speaker 4: I can't fault it, particularly because you're getting some added nutrients. 240 00:10:37,120 --> 00:10:40,120 Speaker 4: The dietary fiber is super high, the protein is super high. 241 00:10:40,240 --> 00:10:40,880 Speaker 3: I mustn't better. 242 00:10:40,880 --> 00:10:42,520 Speaker 4: I haven't tried it, so I don't know what it's 243 00:10:42,559 --> 00:10:44,880 Speaker 4: like tastes wise, but the texture looks just like normal 244 00:10:44,960 --> 00:10:47,199 Speaker 4: spaghetti to me. But I just think if you're a 245 00:10:47,240 --> 00:10:49,640 Speaker 4: bit sensitive in the guts, like a good whack of 246 00:10:49,640 --> 00:10:52,280 Speaker 4: twenty two grams of dietary fiber coming from your leg umes, 247 00:10:52,600 --> 00:10:54,480 Speaker 4: maybe a little bit too much, So maybe start with 248 00:10:54,559 --> 00:10:56,120 Speaker 4: a half serve and see how you feel. 249 00:10:56,559 --> 00:10:58,400 Speaker 1: I find with these passes and it is different to 250 00:10:58,440 --> 00:11:01,040 Speaker 1: the slender arrange because Slendier as a similar product. But 251 00:11:01,080 --> 00:11:03,760 Speaker 1: I looked and they're different, so they aren't the same product. 252 00:11:04,160 --> 00:11:06,040 Speaker 1: I find clients love them or hate them in terms 253 00:11:06,080 --> 00:11:07,880 Speaker 1: of the edd of marmae or in this instance of 254 00:11:08,000 --> 00:11:08,760 Speaker 1: black soybean. 255 00:11:09,040 --> 00:11:11,000 Speaker 2: So I think if you like it, they're fantastic, I'm 256 00:11:11,000 --> 00:11:11,240 Speaker 2: with you. 257 00:11:11,240 --> 00:11:13,760 Speaker 1: I would probably add prawns and a tomato pisada zuchini 258 00:11:13,840 --> 00:11:15,600 Speaker 1: right through it and use it as a mixed through, 259 00:11:15,600 --> 00:11:17,800 Speaker 1: which is how I use pastas anyway. But I think 260 00:11:17,800 --> 00:11:20,160 Speaker 1: that they're well worth a try because they're really significantly 261 00:11:20,200 --> 00:11:23,240 Speaker 1: law in carbohydrate. There'll be much more filling, and if 262 00:11:23,280 --> 00:11:25,040 Speaker 1: you love a pasta or I happy to have a 263 00:11:25,120 --> 00:11:28,400 Speaker 1: lighter version just to mix up dishes, it's a great choice. 264 00:11:28,400 --> 00:11:28,920 Speaker 3: I'd use this. 265 00:11:28,960 --> 00:11:31,520 Speaker 4: I'd use half normal pasta and half this pasta just 266 00:11:31,559 --> 00:11:33,760 Speaker 4: to increase the protein in the fiber, particularly if I've 267 00:11:33,760 --> 00:11:35,720 Speaker 4: got a client who's vegetarian who were trying to boost 268 00:11:35,720 --> 00:11:37,200 Speaker 4: the protein up that little bit as well. 269 00:11:37,280 --> 00:11:39,040 Speaker 3: So i'd use it with a mix of normal pasta. 270 00:11:39,200 --> 00:11:41,160 Speaker 4: But if you are someone who's a bit inter and resistant, 271 00:11:41,240 --> 00:11:43,040 Speaker 4: or you need lower carb or you want lower carb, 272 00:11:43,280 --> 00:11:45,199 Speaker 4: definitely just using this with a base of sort of 273 00:11:45,320 --> 00:11:47,360 Speaker 4: zucchini noodles or something like that could be a really 274 00:11:47,360 --> 00:11:47,880 Speaker 4: great option. 275 00:11:48,400 --> 00:11:49,800 Speaker 2: Yeah great, all right. 276 00:11:49,840 --> 00:11:52,480 Speaker 1: Well, just to finish up today, we've got a beautiful 277 00:11:52,960 --> 00:11:55,040 Speaker 1: hot smoked salmon and goats cheese for Tata. So I 278 00:11:55,040 --> 00:11:56,679 Speaker 1: will preface this by saying it is one of the 279 00:11:56,679 --> 00:12:00,400 Speaker 1: recipes I prepare for Tassau, which is my client. But 280 00:12:00,520 --> 00:12:04,000 Speaker 1: this has been a really popular recipe online because I 281 00:12:04,040 --> 00:12:06,360 Speaker 1: think people are often looking for something new and different, 282 00:12:06,920 --> 00:12:09,200 Speaker 1: and admittedly you'd have to be a fan of goats cheese, 283 00:12:09,240 --> 00:12:10,720 Speaker 1: and I know not everyone is, but it would actually 284 00:12:10,760 --> 00:12:13,720 Speaker 1: work well with ricotta as well. So it's simply a 285 00:12:13,760 --> 00:12:16,680 Speaker 1: piece of the hot smoked salmon that is actually already cooked. 286 00:12:16,920 --> 00:12:18,760 Speaker 1: It's got eight eggs, so it's really going to be 287 00:12:18,840 --> 00:12:21,120 Speaker 1: high in protein and some milk. Just a quarter of 288 00:12:21,160 --> 00:12:22,840 Speaker 1: a cup of goats cheese, which is not a lot, 289 00:12:22,880 --> 00:12:25,559 Speaker 1: but again you could replace that with ricotta, a table 290 00:12:25,559 --> 00:12:27,640 Speaker 1: spit of dial which is one of my favorite herbs, 291 00:12:27,920 --> 00:12:30,480 Speaker 1: four spring onions, some baby spinach and mix it around 292 00:12:30,559 --> 00:12:32,960 Speaker 1: and bake it as a fratada. Now you can also 293 00:12:33,000 --> 00:12:34,520 Speaker 1: make it as mini one, so you could get the 294 00:12:34,559 --> 00:12:36,800 Speaker 1: muffin trays out and have it there even as a breakfast. 295 00:12:37,080 --> 00:12:39,400 Speaker 1: But I have had such amazing feedback. So many people 296 00:12:39,400 --> 00:12:41,520 Speaker 1: on Instagram have cooked it and just love it because 297 00:12:41,520 --> 00:12:44,320 Speaker 1: it's easy to make, really high protein. You serve it 298 00:12:44,360 --> 00:12:46,839 Speaker 1: with a big salad, really filling and delicious, and I 299 00:12:46,880 --> 00:12:49,080 Speaker 1: think at the moment, Leanne a lot of us are 300 00:12:49,080 --> 00:12:52,280 Speaker 1: looking for warming options through the day in particular, so 301 00:12:52,320 --> 00:12:53,760 Speaker 1: that would be a great warm lunch. 302 00:12:53,760 --> 00:12:54,280 Speaker 2: It could be a. 303 00:12:54,200 --> 00:12:56,560 Speaker 1: Breakfast as well, and then you could also have it 304 00:12:56,600 --> 00:12:58,640 Speaker 1: as a light dinner. So big thumbs up and we 305 00:12:58,640 --> 00:13:02,400 Speaker 1: will post that recipe on our Instagram, the Nutrition Couch. 306 00:13:03,120 --> 00:13:03,320 Speaker 4: Well. 307 00:13:03,360 --> 00:13:05,760 Speaker 1: That brings us to the end of our midweek motivational 308 00:13:05,800 --> 00:13:08,240 Speaker 1: episode for a Wednesday. Please keep telling your friends about 309 00:13:08,280 --> 00:13:10,520 Speaker 1: us so we can continue to grow and we will 310 00:13:10,520 --> 00:13:13,880 Speaker 1: see you on Sunday for our regular weekly episode. 311 00:13:13,960 --> 00:13:14,240 Speaker 4: Drops. 312 00:13:14,400 --> 00:13:15,040 Speaker 2: Have a great week.