1 00:00:00,800 --> 00:00:02,559 Speaker 1: What milk do you have at home? Are you full 2 00:00:02,560 --> 00:00:03,440 Speaker 1: cream all the way? 3 00:00:03,640 --> 00:00:05,840 Speaker 2: Maybe you have skim milk, or maybe you have something 4 00:00:05,880 --> 00:00:07,920 Speaker 2: different for the kids. Maybe you're an almond or an 5 00:00:07,960 --> 00:00:10,399 Speaker 2: oat milk family. There's been a massive growth in the 6 00:00:10,480 --> 00:00:13,600 Speaker 2: number of people who are choosing plant based milk alternatives 7 00:00:13,640 --> 00:00:15,920 Speaker 2: these days, and today we have some new research to 8 00:00:16,000 --> 00:00:18,200 Speaker 2: remind you of why you may want to make sure 9 00:00:18,239 --> 00:00:21,240 Speaker 2: your family are getting in enough nutrients if your preference 10 00:00:21,280 --> 00:00:22,720 Speaker 2: is for plant based milks. 11 00:00:22,920 --> 00:00:24,520 Speaker 1: Hi, I'm Leanne Wood and. 12 00:00:24,480 --> 00:00:27,760 Speaker 2: I'm Sissy Burrow, and together we bring you the Nutrition Couch, 13 00:00:27,880 --> 00:00:29,800 Speaker 2: the weekly podcast that keeps you up to date on 14 00:00:29,880 --> 00:00:31,680 Speaker 2: everything that you need to know in the world of 15 00:00:31,760 --> 00:00:35,000 Speaker 2: nutrition as well as milks. Today we share our favorite 16 00:00:35,159 --> 00:00:37,480 Speaker 2: cheap and healthy foods that you can find at any 17 00:00:37,520 --> 00:00:40,480 Speaker 2: soup markets but just a few dollars. We also share 18 00:00:40,479 --> 00:00:43,480 Speaker 2: a new tasty frozen veggie mix we found in this soupermarket. 19 00:00:43,520 --> 00:00:44,639 Speaker 1: And our listener question. 20 00:00:44,560 --> 00:00:47,400 Speaker 2: Is all about fruit. What is the best types to eat? 21 00:00:47,560 --> 00:00:49,400 Speaker 2: Is it okay to eat fruit at night? And what 22 00:00:49,440 --> 00:00:51,960 Speaker 2: about the sugar content? Do we need to be concerned? 23 00:00:52,320 --> 00:00:54,600 Speaker 1: But to kick us off today, Susie, we are. 24 00:00:54,480 --> 00:00:59,360 Speaker 2: Bringing our exciting, very first nutrition couch retreat to our 25 00:00:59,360 --> 00:01:02,560 Speaker 2: listeners today because we have had a couple of ladies 26 00:01:02,560 --> 00:01:04,200 Speaker 2: who have you know, just had some change in their 27 00:01:04,200 --> 00:01:07,760 Speaker 2: circumstances and we now have two available spots within our retreats. 28 00:01:07,760 --> 00:01:10,840 Speaker 2: So Susie and I are hosting a wellness retreat at 29 00:01:10,840 --> 00:01:13,800 Speaker 2: Pepper's Salt Resort and Spa in Kingscliffe. 30 00:01:14,000 --> 00:01:15,560 Speaker 1: So it's last weekend of October. 31 00:01:15,680 --> 00:01:19,200 Speaker 2: It's Friday October the twenty fifth to Sunday October the 32 00:01:19,240 --> 00:01:20,920 Speaker 2: twenty seventh this year. 33 00:01:21,360 --> 00:01:23,720 Speaker 1: So we've got two available spots if. 34 00:01:23,560 --> 00:01:25,679 Speaker 2: You're listening and you'd love to come out and have 35 00:01:25,959 --> 00:01:29,560 Speaker 2: a wellness weekend with Susie and I down in Kingscliffe. 36 00:01:29,680 --> 00:01:31,319 Speaker 2: So a lot of our ladies are flying in. We've 37 00:01:31,360 --> 00:01:33,560 Speaker 2: got one coming in from Perth. I believe there's even 38 00:01:33,560 --> 00:01:36,480 Speaker 2: a lady considering coming in from New Zealand as well Susie. 39 00:01:36,520 --> 00:01:37,240 Speaker 1: So it's so cool. 40 00:01:37,280 --> 00:01:39,200 Speaker 2: The people are flying all around Australia to come and 41 00:01:39,240 --> 00:01:42,119 Speaker 2: meet us, and it's jam packed. It's a full wellness weekend. 42 00:01:42,160 --> 00:01:44,880 Speaker 2: We're going to allow you to relax, get pampered. There's 43 00:01:44,920 --> 00:01:47,640 Speaker 2: a world class spa at Peppers as well, which is amazing, 44 00:01:47,680 --> 00:01:50,160 Speaker 2: so you'll get to choose either a beautiful hour long 45 00:01:50,200 --> 00:01:53,360 Speaker 2: massage or a facial as well as that every single 46 00:01:53,400 --> 00:01:55,720 Speaker 2: person who attends will have a personal one on one 47 00:01:55,760 --> 00:01:58,520 Speaker 2: consult with either Susie or myself. There'll be a couple 48 00:01:58,560 --> 00:02:01,080 Speaker 2: of different workshops across the world weekend. There'll also be 49 00:02:01,120 --> 00:02:03,400 Speaker 2: a few Q and A sessions across the weekend. It's 50 00:02:03,440 --> 00:02:07,120 Speaker 2: all inclusive. All of the meals are provided, you know, breakfasts, lunches, dinners, 51 00:02:07,120 --> 00:02:10,200 Speaker 2: We've got morning tea, afternoon tea. We've got obviously the 52 00:02:10,240 --> 00:02:13,840 Speaker 2: hotel room. We've got the massage included, the consultation with 53 00:02:13,880 --> 00:02:16,760 Speaker 2: Susie and I. There's an amazing goodie bag. We're bringing 54 00:02:16,800 --> 00:02:19,840 Speaker 2: along a wonderful lady to do some platters or yoga 55 00:02:19,880 --> 00:02:20,600 Speaker 2: with us as well. 56 00:02:20,639 --> 00:02:21,760 Speaker 1: We'll do some beach walks. 57 00:02:21,760 --> 00:02:25,800 Speaker 2: There'll be plenty of time to read, swim, relax, journal, 58 00:02:25,880 --> 00:02:29,080 Speaker 2: walk in nature. We really want this to be all inclusive, 59 00:02:29,120 --> 00:02:31,760 Speaker 2: but also just a really wholesome weekend where our ladies 60 00:02:31,800 --> 00:02:34,880 Speaker 2: walk away with so much more knowledge, they have a 61 00:02:34,880 --> 00:02:38,240 Speaker 2: personalized plan for their health goals, and they also walk 62 00:02:38,240 --> 00:02:40,760 Speaker 2: away feeling like this is something that I did for me. 63 00:02:41,200 --> 00:02:43,040 Speaker 1: I'm refreshed, I'm relaxed. 64 00:02:43,080 --> 00:02:45,360 Speaker 2: I'm ready to jump back into the crazy you know, 65 00:02:45,400 --> 00:02:48,320 Speaker 2: twenty twenty four that it's been this year, armed with 66 00:02:48,440 --> 00:02:51,320 Speaker 2: so much more knowledge and just feeling so good about 67 00:02:51,320 --> 00:02:53,639 Speaker 2: my body and my health and my knowledge that I've 68 00:02:53,680 --> 00:02:56,200 Speaker 2: gained as well. So we're looking for two more ladies 69 00:02:56,240 --> 00:02:58,840 Speaker 2: to come to our retreat. If you'd like some further information, 70 00:02:59,200 --> 00:03:02,880 Speaker 2: send us an email Admin at the Nutritioncounch dot com 71 00:03:02,960 --> 00:03:05,080 Speaker 2: and anything else you'd like to add to see. 72 00:03:05,400 --> 00:03:07,200 Speaker 3: I think, first of all, you have wanted to run 73 00:03:07,200 --> 00:03:08,560 Speaker 3: a retreat ever since I met. 74 00:03:08,440 --> 00:03:09,360 Speaker 4: You so long. 75 00:03:09,520 --> 00:03:10,400 Speaker 1: I'm so excited. 76 00:03:10,919 --> 00:03:13,520 Speaker 3: I'm very excited at the beach because I certainly if 77 00:03:13,560 --> 00:03:15,079 Speaker 3: it's not near a beach, I don't feel like it's 78 00:03:15,080 --> 00:03:15,560 Speaker 3: a holiday. 79 00:03:15,600 --> 00:03:16,560 Speaker 4: So that's going to be great. 80 00:03:17,000 --> 00:03:19,720 Speaker 3: And I think it's for me just a great time 81 00:03:19,760 --> 00:03:21,480 Speaker 3: of year because I know a lot of people are 82 00:03:21,480 --> 00:03:24,960 Speaker 3: struggling with the weather and feeling a bit blah. Interest 83 00:03:25,040 --> 00:03:27,320 Speaker 3: rates are high, cost of livings time, we're all just 84 00:03:27,320 --> 00:03:29,760 Speaker 3: feeling a bit blah. So for me, it's right coming 85 00:03:29,760 --> 00:03:32,760 Speaker 3: into spring. It's really a lovely time of year up 86 00:03:32,760 --> 00:03:35,520 Speaker 3: on the far north coast of New South Wales. And 87 00:03:35,600 --> 00:03:38,080 Speaker 3: I think that collective energy, you know, since COVID, we 88 00:03:38,120 --> 00:03:40,920 Speaker 3: haven't had a lot of events, and I think something 89 00:03:41,000 --> 00:03:43,240 Speaker 3: special happens when you're in that group of people. And 90 00:03:43,280 --> 00:03:44,880 Speaker 3: I've had a look at the list and several of 91 00:03:44,920 --> 00:03:47,280 Speaker 3: my clients or ex clients are coming, and I just 92 00:03:47,360 --> 00:03:51,360 Speaker 3: know it's going to be a really positive, supportive weekend. 93 00:03:51,840 --> 00:03:53,800 Speaker 3: And it's also going to be quite flexible in the 94 00:03:53,840 --> 00:03:56,000 Speaker 3: sense that you know there's going to be lectures from 95 00:03:56,080 --> 00:03:58,920 Speaker 3: us and seminars to go through goals, and you'll have 96 00:03:58,960 --> 00:04:01,920 Speaker 3: an individual console also a great opportunity to really lead 97 00:04:02,000 --> 00:04:05,160 Speaker 3: into your health there, and there'll be plenty of exercise options, 98 00:04:05,200 --> 00:04:07,240 Speaker 3: but also there's time just to chill. You don't have 99 00:04:07,360 --> 00:04:09,280 Speaker 3: to do those things. You can certainly come and take 100 00:04:09,320 --> 00:04:11,600 Speaker 3: away with it what you enjoy. It might be nice 101 00:04:11,680 --> 00:04:14,400 Speaker 3: for a friend or a sister sister in law to 102 00:04:14,480 --> 00:04:17,120 Speaker 3: have that time together, and I think sometimes it's just 103 00:04:17,200 --> 00:04:19,840 Speaker 3: really good to have the space to do that. And 104 00:04:19,880 --> 00:04:21,160 Speaker 3: I think it's a really nice time of year, So 105 00:04:21,240 --> 00:04:23,320 Speaker 3: I'm certainly looking forward to it. It's been a full 106 00:04:23,360 --> 00:04:25,600 Speaker 3: on year and we can't wait to meet a few 107 00:04:25,600 --> 00:04:28,440 Speaker 3: of your face to face and experience that really special energy. 108 00:04:28,480 --> 00:04:30,320 Speaker 4: The people come together so. 109 00:04:30,360 --> 00:04:32,599 Speaker 2: Excited, all right, Susie. Well, the first story of today 110 00:04:32,720 --> 00:04:34,880 Speaker 2: we're kicking off with is milk. So there was a 111 00:04:34,880 --> 00:04:37,120 Speaker 2: headline on nine News. I think I screenshotted it to 112 00:04:37,120 --> 00:04:39,680 Speaker 2: you last week, and it essentially said that it's a 113 00:04:39,680 --> 00:04:42,240 Speaker 2: really nice reminder. There's some new research that's come out 114 00:04:42,320 --> 00:04:45,720 Speaker 2: where basically families need to just be aware that if 115 00:04:45,760 --> 00:04:48,760 Speaker 2: you're a family that generally consumes plant based milks, there 116 00:04:48,760 --> 00:04:50,560 Speaker 2: are a couple of key nutrients that you may be 117 00:04:50,720 --> 00:04:53,800 Speaker 2: lacking in. And this isn't just important for adult it's 118 00:04:53,839 --> 00:04:57,520 Speaker 2: more particularly important for pregnant or breastfeeding women and also 119 00:04:57,680 --> 00:05:00,839 Speaker 2: children and infants. Because if you're f family chooses to 120 00:05:00,839 --> 00:05:03,560 Speaker 2: consume a plant based milk, there's absolutely nothing wrong with that, 121 00:05:03,800 --> 00:05:06,359 Speaker 2: but it is not milk, so it may be used 122 00:05:06,360 --> 00:05:09,400 Speaker 2: in a similar way when you're cooking, when you're making smoothie. 123 00:05:09,000 --> 00:05:09,720 Speaker 1: Is that sort of thing. 124 00:05:10,000 --> 00:05:12,800 Speaker 2: But say almond milk, for example, is not dairy milk, 125 00:05:12,800 --> 00:05:14,720 Speaker 2: And if you don't choose to consume dairy milk, that's 126 00:05:14,720 --> 00:05:18,640 Speaker 2: completely fine, but the two probably key nutrients you're basically 127 00:05:18,720 --> 00:05:21,440 Speaker 2: lacking other protein and the calcium in that, so you 128 00:05:21,520 --> 00:05:23,799 Speaker 2: really need to make sure that your plant based milk 129 00:05:23,880 --> 00:05:28,840 Speaker 2: is fortified with enough calcium and also enough protein as well, 130 00:05:28,880 --> 00:05:31,400 Speaker 2: because particularly for children, I think adults can make a 131 00:05:31,400 --> 00:05:34,640 Speaker 2: really conscious effort to get enough protein in the diet. Now, 132 00:05:34,800 --> 00:05:37,320 Speaker 2: infants and children don't need a lot of proteins, Susie 133 00:05:37,320 --> 00:05:38,840 Speaker 2: and I have been very clear about that on the 134 00:05:38,880 --> 00:05:42,680 Speaker 2: podcast over the years. But the bulk of particularly that 135 00:05:42,760 --> 00:05:45,400 Speaker 2: fussy toddlers stage. I know my Mea, for example, the 136 00:05:45,440 --> 00:05:48,440 Speaker 2: bulk of her protein comes from dairy products, So I 137 00:05:48,480 --> 00:05:50,800 Speaker 2: do know that it's not something that toddlers and young 138 00:05:50,880 --> 00:05:53,520 Speaker 2: children need a lot of, but it does actually contribute 139 00:05:53,520 --> 00:05:56,920 Speaker 2: a significant amount of protein to their diet, and particularly 140 00:05:56,960 --> 00:05:59,080 Speaker 2: when families are I guess. 141 00:05:58,800 --> 00:06:00,360 Speaker 1: All consuming the same type of milk. 142 00:06:00,360 --> 00:06:03,000 Speaker 2: There's nothing wrong with that, but just ensure that the 143 00:06:03,040 --> 00:06:05,960 Speaker 2: brand that you're choosing, because all brands are very different. 144 00:06:05,960 --> 00:06:07,520 Speaker 2: There are some very good arm and milks on the 145 00:06:07,520 --> 00:06:11,440 Speaker 2: market and some very poor ones from a nutrient density perspective. 146 00:06:11,560 --> 00:06:13,480 Speaker 2: There are great oat milks on the market and very 147 00:06:13,480 --> 00:06:15,599 Speaker 2: poor ones on the market as well, so it's really 148 00:06:15,640 --> 00:06:17,960 Speaker 2: important to ensure that the one that you're buying for 149 00:06:18,000 --> 00:06:21,520 Speaker 2: your family, particularly your children, or if you are currently 150 00:06:21,520 --> 00:06:24,400 Speaker 2: pregnant and listening. It's also really important that you're getting in. 151 00:06:24,600 --> 00:06:26,599 Speaker 2: Pregnancy is a really important time to make sure that 152 00:06:26,640 --> 00:06:29,039 Speaker 2: you're getting enough calcium and sure if you're taking a 153 00:06:29,040 --> 00:06:31,839 Speaker 2: pregnancy multi item and you probably are getting a small amount, 154 00:06:32,000 --> 00:06:34,280 Speaker 2: but probably it doesn't have enough in there to actually 155 00:06:34,279 --> 00:06:37,160 Speaker 2: give you the full recommended amount each day as well. 156 00:06:37,200 --> 00:06:39,479 Speaker 2: So if you've got any concerns about that, probably a 157 00:06:39,480 --> 00:06:41,560 Speaker 2: good time to potentially go in touch base with a 158 00:06:41,640 --> 00:06:43,880 Speaker 2: diet tisian, particularly if you are pregnant, because it's a 159 00:06:43,920 --> 00:06:46,279 Speaker 2: really I guess vulnerable stage of your life where you 160 00:06:46,320 --> 00:06:48,440 Speaker 2: really want to be making sure you are getting in 161 00:06:48,560 --> 00:06:51,160 Speaker 2: all of the essential nutrients to support your own health 162 00:06:51,160 --> 00:06:53,719 Speaker 2: and also Bobs health, and then again for our little 163 00:06:53,760 --> 00:06:56,000 Speaker 2: our kids and our children as well, making sure we're 164 00:06:56,000 --> 00:06:58,520 Speaker 2: getting in some of those essential nutrients and calciums are a 165 00:06:58,520 --> 00:07:00,960 Speaker 2: really important one if you're not getting it from dairy. 166 00:07:01,760 --> 00:07:02,600 Speaker 1: I don't really know. 167 00:07:02,600 --> 00:07:05,360 Speaker 2: Many kids and children SUSI who are eating tofu and 168 00:07:05,400 --> 00:07:07,760 Speaker 2: lots of different types of legumes and nuts to get 169 00:07:07,800 --> 00:07:10,480 Speaker 2: in that additional calcium or you know, bony fish or 170 00:07:10,480 --> 00:07:12,800 Speaker 2: that sort of thing, so it's not typical food you 171 00:07:12,800 --> 00:07:14,800 Speaker 2: would see and a lot of fossy toddlers die. So 172 00:07:14,880 --> 00:07:16,960 Speaker 2: if you take out the bulk of dairy products, that's 173 00:07:17,000 --> 00:07:20,400 Speaker 2: absolutely okay, but you need to ensure that the calcium 174 00:07:20,400 --> 00:07:24,280 Speaker 2: that's missing from the dairy products is being replaced somehow 175 00:07:24,560 --> 00:07:26,559 Speaker 2: within the bulk of that diet. What are your thoughts 176 00:07:26,600 --> 00:07:30,040 Speaker 2: about those sort of more vulnerable you know groups of people, 177 00:07:30,120 --> 00:07:31,880 Speaker 2: I would say, and plant based. 178 00:07:31,640 --> 00:07:35,000 Speaker 3: Milks well, groups you have specific nutrition or requirements. I 179 00:07:35,000 --> 00:07:38,400 Speaker 3: agree everything you're talking about kids. I think the group 180 00:07:38,480 --> 00:07:40,720 Speaker 3: that comes to mind for me is the perimenopausal and 181 00:07:40,720 --> 00:07:45,280 Speaker 3: menopausal women who have extremely high calcium demands or requirements, 182 00:07:45,280 --> 00:07:47,640 Speaker 3: I should say, And it's really tricky to get that 183 00:07:47,680 --> 00:07:50,280 Speaker 3: if you're not a big dairy consumer. So if you 184 00:07:50,480 --> 00:07:53,120 Speaker 3: are opting for plant based milk alternatives, you really need 185 00:07:53,160 --> 00:07:54,800 Speaker 3: to check those labels and make sure it has that 186 00:07:54,840 --> 00:07:58,080 Speaker 3: added calcium and be adding things like HULD tahini a 187 00:07:58,160 --> 00:08:00,960 Speaker 3: set of MMRM beans just to make sure that your bones. 188 00:08:00,760 --> 00:08:01,480 Speaker 4: Are not at risk. 189 00:08:02,120 --> 00:08:03,960 Speaker 3: But I think you made a really interesting point off 190 00:08:04,040 --> 00:08:08,080 Speaker 3: air just talking about the differences between regular plant based 191 00:08:08,080 --> 00:08:12,640 Speaker 3: milks and Barista style Because of course Australia a massive 192 00:08:12,640 --> 00:08:16,320 Speaker 3: coffee culture. You and I are guilty as charged. You know, 193 00:08:16,360 --> 00:08:18,880 Speaker 3: the coffee is life, but when you go to cafes, 194 00:08:18,920 --> 00:08:20,960 Speaker 3: the milk is often different. Like even I was looking 195 00:08:21,000 --> 00:08:23,720 Speaker 3: the other day because I generally drink skim for no 196 00:08:23,800 --> 00:08:26,520 Speaker 3: other reason than I've always drunk that my entire adult life. 197 00:08:26,560 --> 00:08:29,040 Speaker 3: I'm very happy with it. But when I actually looked, 198 00:08:29,080 --> 00:08:31,840 Speaker 3: I asked to have a tea, and when I looked 199 00:08:31,880 --> 00:08:34,840 Speaker 3: at wasn't skim. It's like a sort of cream light 200 00:08:35,080 --> 00:08:37,720 Speaker 3: variety of milk, and it does add up in calories. 201 00:08:37,800 --> 00:08:40,000 Speaker 3: Now in small amounts, not the end of the world, 202 00:08:40,000 --> 00:08:43,040 Speaker 3: but certainly Barista stylem and milk oat milks are a 203 00:08:43,080 --> 00:08:45,680 Speaker 3: lot higher in calories and sugars. So if you're someone 204 00:08:45,720 --> 00:08:48,439 Speaker 3: who's having a large coffee each day, maybe a second, 205 00:08:49,000 --> 00:08:51,520 Speaker 3: just keep in mind that adds up over time. So 206 00:08:51,559 --> 00:08:54,640 Speaker 3: there's a big difference between barista style, cafe style and 207 00:08:54,640 --> 00:08:57,320 Speaker 3: what you might buy at the supermarket, so just be 208 00:08:57,400 --> 00:08:59,160 Speaker 3: mindful of that. That's why it often tastes so good, 209 00:08:59,160 --> 00:09:01,720 Speaker 3: because it's got extra and sugar added, and it is 210 00:09:01,760 --> 00:09:03,840 Speaker 3: a processed food. You know, it's not you know, people 211 00:09:03,880 --> 00:09:06,280 Speaker 3: will argue that it's not natural to drink cow's milk. 212 00:09:06,320 --> 00:09:08,760 Speaker 3: We're not going to go into that today, but generally 213 00:09:08,760 --> 00:09:12,440 Speaker 3: it's an unprocessed food it's minimally processed compared to a 214 00:09:12,520 --> 00:09:15,680 Speaker 3: formulated plant milk that requires a significant amount of processing 215 00:09:15,960 --> 00:09:18,440 Speaker 3: to create a milk like substance from something that's basically 216 00:09:18,480 --> 00:09:21,240 Speaker 3: not milk. So just be mindful that the extra fats 217 00:09:21,240 --> 00:09:23,360 Speaker 3: and sugars can slip in. Yeah. 218 00:09:23,360 --> 00:09:24,840 Speaker 2: I think it's a really important point because I have 219 00:09:24,840 --> 00:09:27,079 Speaker 2: a lot of ladies who their preference. They might say 220 00:09:27,120 --> 00:09:28,600 Speaker 2: to me, you know, I'll be creating their meal plan 221 00:09:28,640 --> 00:09:30,240 Speaker 2: and they say to me, you know, my preferences for 222 00:09:30,280 --> 00:09:33,040 Speaker 2: an almond skim almond like an almond lartet or something, 223 00:09:33,040 --> 00:09:33,920 Speaker 2: and I'll say, okay, cool. 224 00:09:34,080 --> 00:09:34,880 Speaker 1: Can I ask why? 225 00:09:34,920 --> 00:09:36,800 Speaker 2: And they say, well, I've heard that almond milk is 226 00:09:36,840 --> 00:09:39,360 Speaker 2: better because it's lower calorie. And certainly what they're using 227 00:09:39,440 --> 00:09:42,880 Speaker 2: in their home based like smoothie or you know, porridge bowl. 228 00:09:42,920 --> 00:09:44,839 Speaker 2: At home, they're buying almond milk off the shelf with 229 00:09:44,920 --> 00:09:47,400 Speaker 2: the supermarket, they're checking the nutrition label, and a lot 230 00:09:47,400 --> 00:09:49,920 Speaker 2: of almond milks correctly, so a very low calorie they 231 00:09:49,960 --> 00:09:52,400 Speaker 2: might be, you know, thirty to forty calories per cup. 232 00:09:52,520 --> 00:09:55,160 Speaker 2: But when you're talking about Baristas style almond milk, and 233 00:09:55,200 --> 00:09:57,680 Speaker 2: it's different. There are extra things that the companies add 234 00:09:57,679 --> 00:09:59,520 Speaker 2: in there to make it frost, because if you ever 235 00:09:59,559 --> 00:10:02,280 Speaker 2: tried to FROs that really low calorie almond milk that 236 00:10:02,320 --> 00:10:04,600 Speaker 2: you might put into your smoothie, it doesn't froth well, 237 00:10:04,679 --> 00:10:07,400 Speaker 2: it separates, it doesn't make a very nice coffee at all. 238 00:10:07,559 --> 00:10:10,240 Speaker 2: So cafes don't use the really low type of calorie 239 00:10:10,240 --> 00:10:13,280 Speaker 2: almond milk. They use the Barisko style type of almond milk, 240 00:10:13,280 --> 00:10:15,959 Speaker 2: and typically that's anywhere between ninety to one hundred and 241 00:10:16,000 --> 00:10:18,280 Speaker 2: twenty calories. And I'm not saying that that's a bad thing, 242 00:10:18,679 --> 00:10:20,560 Speaker 2: but a cup of skim milk in terms of a 243 00:10:20,559 --> 00:10:22,840 Speaker 2: coffee like a skim latte and an almond latte, is 244 00:10:22,880 --> 00:10:25,720 Speaker 2: generally the same calories. But typically what you're not getting 245 00:10:25,920 --> 00:10:28,400 Speaker 2: is the protein. A cup of skim milk is typically 246 00:10:28,400 --> 00:10:30,640 Speaker 2: around eight to nine grams of protein. A cup of 247 00:10:30,679 --> 00:10:33,240 Speaker 2: almond milk in a coffee like an almond latte or 248 00:10:33,240 --> 00:10:36,880 Speaker 2: something is typically zero barely one grams of protein, typically 249 00:10:37,000 --> 00:10:40,000 Speaker 2: zero protein, so very big difference in terms of the 250 00:10:40,040 --> 00:10:43,920 Speaker 2: protein amount. Some brands are fortified with calcium, most are not. 251 00:10:44,200 --> 00:10:46,640 Speaker 2: So it's really important to if you are someone who 252 00:10:46,679 --> 00:10:49,280 Speaker 2: regularly visits a cafe and you've got your favorite one 253 00:10:49,280 --> 00:10:51,400 Speaker 2: down the road that you always go to. Just ask 254 00:10:51,520 --> 00:10:53,880 Speaker 2: them like, what is the brand of almond milk you're using, 255 00:10:53,920 --> 00:10:56,240 Speaker 2: and if it is something that's say one hundred calories 256 00:10:56,320 --> 00:10:58,920 Speaker 2: zero grams of protein and it's not fortified with calcium, 257 00:10:59,040 --> 00:11:02,080 Speaker 2: if you have nothing against skim milk, my recommendation for 258 00:11:02,120 --> 00:11:04,160 Speaker 2: my clients is to go across the skim milk if 259 00:11:04,200 --> 00:11:06,240 Speaker 2: they enjoy it, if they're happy to have it, because 260 00:11:06,280 --> 00:11:09,040 Speaker 2: at least then for this similar calorie intake. And to 261 00:11:09,080 --> 00:11:11,000 Speaker 2: me personally, I think skim milk tastes a lot better 262 00:11:11,000 --> 00:11:13,280 Speaker 2: than Alma and nook my own personal preference. But you're 263 00:11:13,280 --> 00:11:15,520 Speaker 2: getting the calcium and you're getting the extra protein. And 264 00:11:15,559 --> 00:11:17,440 Speaker 2: particularly if your goal is to lose a little bit 265 00:11:17,440 --> 00:11:19,840 Speaker 2: of weight, we know how important adding in a little 266 00:11:19,840 --> 00:11:22,120 Speaker 2: bit of extra protein, particularly between your meals. 267 00:11:22,120 --> 00:11:23,719 Speaker 1: If you're having a coffee. 268 00:11:23,400 --> 00:11:26,120 Speaker 2: Even with your breakfastal with morning tea, that extra eight 269 00:11:26,200 --> 00:11:28,040 Speaker 2: or nine grams of protein you're going to get from 270 00:11:28,080 --> 00:11:31,000 Speaker 2: a skim latte versus zero grams of protein from an 271 00:11:31,040 --> 00:11:33,640 Speaker 2: almond milk latte may just be the difference of you 272 00:11:33,720 --> 00:11:35,600 Speaker 2: feeling a little bit full of for say an extra 273 00:11:35,679 --> 00:11:38,240 Speaker 2: thirty to sixty minutes, which will tie you over to 274 00:11:38,720 --> 00:11:42,120 Speaker 2: lunch or will potentially mean that you might eat slightly 275 00:11:42,200 --> 00:11:44,720 Speaker 2: less lunch. So a lot of nuance is there, but 276 00:11:44,920 --> 00:11:46,920 Speaker 2: just something to consider and something to be aware of. 277 00:11:46,920 --> 00:11:48,680 Speaker 2: We're not saying that almond milk is bad. We're not 278 00:11:48,720 --> 00:11:50,560 Speaker 2: saying that oat milk is bad. You can't have plant 279 00:11:50,600 --> 00:11:53,480 Speaker 2: based on alternatives, but just be aware that it's not 280 00:11:53,600 --> 00:11:55,480 Speaker 2: dairy milk. I think I see a lot online that 281 00:11:55,520 --> 00:11:57,559 Speaker 2: it's like it's the same thing, it's the same thing. 282 00:11:57,880 --> 00:12:00,360 Speaker 2: It certainly isn't. And a lot of talk on line 283 00:12:00,480 --> 00:12:03,679 Speaker 2: about you know, process and ultra processed foods, and I agree, like, 284 00:12:03,840 --> 00:12:06,840 Speaker 2: you know, the bulk of what most people consume in 285 00:12:06,840 --> 00:12:09,040 Speaker 2: their diet has some level of processing, and that is 286 00:12:09,160 --> 00:12:11,520 Speaker 2: absolutely okay. But I do see a lot of people say, 287 00:12:11,559 --> 00:12:13,720 Speaker 2: don't drink you know, oat milk, or don't drink almond 288 00:12:13,760 --> 00:12:15,680 Speaker 2: milk from a carton because it's so processed. 289 00:12:15,679 --> 00:12:16,520 Speaker 1: Make your own at home. 290 00:12:16,559 --> 00:12:18,200 Speaker 2: All you need to do is soak a cup of 291 00:12:18,200 --> 00:12:19,960 Speaker 2: almonds and blitz it with water and you've got your 292 00:12:20,000 --> 00:12:23,040 Speaker 2: own homemade almond milk. Yes, I agree, but there's zero 293 00:12:23,120 --> 00:12:26,480 Speaker 2: nutrition in there, minimal minimal facts in there. Because really 294 00:12:26,520 --> 00:12:28,640 Speaker 2: what's happening is you're straining off the bulk with the almond, 295 00:12:28,640 --> 00:12:30,560 Speaker 2: and if you read the back of the bottle of 296 00:12:30,600 --> 00:12:33,280 Speaker 2: like an almond milk, it's like two to three percent almonds, 297 00:12:33,320 --> 00:12:35,000 Speaker 2: maybe four or five percent if you're getting a bit 298 00:12:35,000 --> 00:12:37,040 Speaker 2: of a better brand, So you're not really getting any 299 00:12:37,040 --> 00:12:39,800 Speaker 2: benefits of nuts in there, and you're certainly not getting 300 00:12:39,840 --> 00:12:42,840 Speaker 2: any calcium or protein in there either, unless the brand 301 00:12:42,880 --> 00:12:45,880 Speaker 2: has added an additional layer of processing to it, which 302 00:12:45,920 --> 00:12:48,240 Speaker 2: I would argue isn't a bad thing, because I do 303 00:12:48,320 --> 00:12:51,199 Speaker 2: think that particularly when you're in a regular milk consumer, 304 00:12:51,240 --> 00:12:53,360 Speaker 2: like you have one or two coffees a day, I 305 00:12:53,360 --> 00:12:56,360 Speaker 2: think it's a really important nutrient calcium and protein to 306 00:12:56,400 --> 00:12:59,080 Speaker 2: be getting in regularly through those, you know, multiple cups 307 00:12:59,120 --> 00:13:01,080 Speaker 2: of coffees each day. So just a little bit of 308 00:13:01,120 --> 00:13:03,600 Speaker 2: food for thought for our listeners today, Susie, and a 309 00:13:03,600 --> 00:13:06,480 Speaker 2: good little reminder you just don't get caught up in 310 00:13:06,800 --> 00:13:08,800 Speaker 2: just ordering almond milk because you think it's the lowest 311 00:13:08,800 --> 00:13:11,439 Speaker 2: calorie option and you think it'll help lose weight. Actually 312 00:13:11,480 --> 00:13:14,079 Speaker 2: consider is it something I enjoy? Is it fortified? Is 313 00:13:14,120 --> 00:13:17,080 Speaker 2: it adding positive benefits to my nutrition? Do I actually 314 00:13:17,120 --> 00:13:18,720 Speaker 2: like drinking it, because I have so many women that 315 00:13:18,720 --> 00:13:20,559 Speaker 2: I swap back to skim milk and they go, oh, 316 00:13:20,559 --> 00:13:23,160 Speaker 2: my goodness, I've forgot how much better skim milk. 317 00:13:22,920 --> 00:13:26,199 Speaker 3: Tastes exactly, And it's just being informed so you can 318 00:13:26,240 --> 00:13:27,199 Speaker 3: make that informed choice. 319 00:13:27,200 --> 00:13:27,720 Speaker 4: And I agree. 320 00:13:27,800 --> 00:13:30,000 Speaker 3: I think a lot of people assume that a plant 321 00:13:30,040 --> 00:13:34,080 Speaker 3: based milk swap is milk, and really nutritionally it's fundamentally different. 322 00:13:34,120 --> 00:13:36,720 Speaker 4: So it's just good to be aware of that, all rightly. 323 00:13:36,800 --> 00:13:41,240 Speaker 3: And well, I had done a little supermarket shop recently 324 00:13:41,280 --> 00:13:44,720 Speaker 3: looking for what I would call the best value products, 325 00:13:44,880 --> 00:13:47,520 Speaker 3: because you and I have spoken about this before. We're 326 00:13:47,600 --> 00:13:49,839 Speaker 3: very savvy when it comes to food spend. We obviously 327 00:13:49,880 --> 00:13:51,720 Speaker 3: see have to buy a lot of food for our work. 328 00:13:52,160 --> 00:13:54,079 Speaker 3: There'd be very few days I didn't go to a supermarket, 329 00:13:54,120 --> 00:13:57,600 Speaker 3: if not multiple, and so I tend to be reasonably savvy. 330 00:13:57,679 --> 00:13:59,400 Speaker 3: So we thought it might be useful for listeners to 331 00:13:59,440 --> 00:14:03,559 Speaker 3: hear that we sort of find particularly good value across 332 00:14:03,600 --> 00:14:05,800 Speaker 3: the board, because I think it can save a lot 333 00:14:05,840 --> 00:14:08,280 Speaker 3: of time and energy. Like, there's so many different products 334 00:14:08,280 --> 00:14:10,360 Speaker 3: in terms of what is sort of the cheapest but 335 00:14:10,400 --> 00:14:13,840 Speaker 3: also nutritionally strong products. So one of the first ones 336 00:14:13,880 --> 00:14:18,240 Speaker 3: that come to mind is in supermarkets all three they 337 00:14:18,320 --> 00:14:21,720 Speaker 3: have these mini whole grain wraps which are branded depending 338 00:14:21,760 --> 00:14:23,880 Speaker 3: on the supermarket, whether it's Coals, Willies, or Aldi. 339 00:14:24,560 --> 00:14:25,760 Speaker 4: They're all the same products. 340 00:14:25,760 --> 00:14:28,600 Speaker 3: They're made i'd say by the same company, but they're 341 00:14:28,680 --> 00:14:32,160 Speaker 3: about two dollars up to two dollars twenty. Now, if 342 00:14:32,200 --> 00:14:34,160 Speaker 3: you have looked at some wraps now we've spoken about 343 00:14:34,160 --> 00:14:36,120 Speaker 3: wraps before, they're not always the best choice. They are 344 00:14:36,200 --> 00:14:39,280 Speaker 3: quite heavily processed, particularly the high protein, low carbones, but 345 00:14:39,520 --> 00:14:43,600 Speaker 3: a general whole grain mini rap has a really nice 346 00:14:43,680 --> 00:14:46,720 Speaker 3: nutritional profile of carbohydrates and whole grains. And yeah, for 347 00:14:46,760 --> 00:14:48,760 Speaker 3: two dollars, just over two dollars, you get I think 348 00:14:48,800 --> 00:14:51,560 Speaker 3: six raps, which is actually really good value compared to 349 00:14:51,600 --> 00:14:53,320 Speaker 3: some of them which are five and six dollars for 350 00:14:53,320 --> 00:14:54,040 Speaker 3: a small packet. 351 00:14:54,120 --> 00:14:55,000 Speaker 4: So look out for those. 352 00:14:55,040 --> 00:14:57,640 Speaker 3: I noticed in Coals recently they haven't had any whenever 353 00:14:57,680 --> 00:14:59,600 Speaker 3: I say a product in Coals like sells out or 354 00:14:59,600 --> 00:15:01,800 Speaker 3: gets to so I don't know what's going on there. 355 00:15:01,800 --> 00:15:04,200 Speaker 3: It's distressing, But that's one of my go tos at 356 00:15:04,200 --> 00:15:06,080 Speaker 3: all of the three, and they're all the same product. 357 00:15:06,600 --> 00:15:09,320 Speaker 3: The other one that I find can be really cheap 358 00:15:09,360 --> 00:15:11,440 Speaker 3: is the canned beans. Now you can get them at 359 00:15:11,480 --> 00:15:14,000 Speaker 3: all the supermarkets, including Audi. I think the Audi ones 360 00:15:14,000 --> 00:15:16,640 Speaker 3: are about eighty cents, but even a dollar, things like 361 00:15:16,720 --> 00:15:20,760 Speaker 3: cannellini beans lentols to bowl up spaghetti bolonnaise. I've used 362 00:15:20,760 --> 00:15:23,160 Speaker 3: canelini beans in my soup all the time. I had 363 00:15:23,160 --> 00:15:25,240 Speaker 3: a friend of mine describe a cauliflower soup that they 364 00:15:25,240 --> 00:15:28,200 Speaker 3: made with just cauliflower and then blitzed up cannellini beans 365 00:15:28,240 --> 00:15:30,680 Speaker 3: delicious with a bit of parmesan. So they're a no 366 00:15:30,760 --> 00:15:33,400 Speaker 3: brainer at this time when food is so expensive, and 367 00:15:33,480 --> 00:15:35,360 Speaker 3: for a dollar a can, and that's across the board 368 00:15:35,360 --> 00:15:38,960 Speaker 3: with tomatoes, tin corn as well. I love the frozen 369 00:15:39,120 --> 00:15:41,640 Speaker 3: spinach or kale packets that you can get now there's 370 00:15:41,640 --> 00:15:44,080 Speaker 3: a couple of different ones, and some are imported, but 371 00:15:44,200 --> 00:15:46,400 Speaker 3: they're are one or two dollars, and that is both 372 00:15:46,480 --> 00:15:49,440 Speaker 3: at all three again including Audi. And I always keep 373 00:15:49,480 --> 00:15:52,840 Speaker 3: those in the freezer for smoothies, for baking, to bolk 374 00:15:52,880 --> 00:15:55,280 Speaker 3: up a stir fry because as we know, that fresh 375 00:15:55,360 --> 00:15:57,800 Speaker 3: kind of leafy greens are so expensive and often don't 376 00:15:57,880 --> 00:16:00,520 Speaker 3: keep very well, so I always grab those. 377 00:16:01,000 --> 00:16:01,680 Speaker 4: And the other one I. 378 00:16:01,680 --> 00:16:03,120 Speaker 3: Said that you said to me that you had a 379 00:16:03,120 --> 00:16:06,920 Speaker 3: preference for brand. I use tomato pisada all the time. 380 00:16:07,120 --> 00:16:09,160 Speaker 3: I use it in soups, I use it as a 381 00:16:09,160 --> 00:16:11,280 Speaker 3: spaghetti bass. I use it if I'm making like a 382 00:16:11,320 --> 00:16:15,320 Speaker 3: cottage pie, or spaghetti bolonaise or a zagnia. So I 383 00:16:15,360 --> 00:16:17,000 Speaker 3: find if I buy one of the bottles, which are 384 00:16:17,040 --> 00:16:20,120 Speaker 3: about two dollars, I get three four five meals out 385 00:16:20,160 --> 00:16:22,560 Speaker 3: of it, which is really budget friendly. But you said 386 00:16:22,560 --> 00:16:24,520 Speaker 3: that you have a preference for the Coals One, you 387 00:16:24,520 --> 00:16:26,120 Speaker 3: think it's particularly good taste wise. 388 00:16:26,360 --> 00:16:27,920 Speaker 1: I really like the Calls one because I do. 389 00:16:28,240 --> 00:16:29,920 Speaker 2: I don't know if it's called like an Italian blend, 390 00:16:29,920 --> 00:16:32,640 Speaker 2: but I remember they have basil in it. Because you know, 391 00:16:32,720 --> 00:16:34,480 Speaker 2: we've got a great pizzau when you're coming up in 392 00:16:34,480 --> 00:16:35,800 Speaker 2: a couple of weeks and I can't wait to put 393 00:16:35,840 --> 00:16:37,520 Speaker 2: on a little bit of a pizza party for you. 394 00:16:37,760 --> 00:16:39,680 Speaker 2: But we use it as like a pizza bas versus 395 00:16:39,720 --> 00:16:42,000 Speaker 2: buying pizza sauce. Because pizza sauce you get a small, 396 00:16:42,000 --> 00:16:45,440 Speaker 2: little squeeze bottle that's quite expensive. You get twice, if 397 00:16:45,480 --> 00:16:48,120 Speaker 2: not more than that, in a big bottle of tomato pisada. 398 00:16:48,200 --> 00:16:50,200 Speaker 2: So I really like the Coals One and the reason 399 00:16:50,240 --> 00:16:52,480 Speaker 2: I was just reading the labels in particular was when 400 00:16:52,560 --> 00:16:55,600 Speaker 2: till it was quite small, six months we started introducing solads. 401 00:16:55,800 --> 00:16:57,760 Speaker 1: You can't give babies too much salt. It's just not 402 00:16:57,800 --> 00:16:58,280 Speaker 1: good for them. 403 00:16:58,440 --> 00:17:01,840 Speaker 2: And I remember from memory coals Tomato Beisada had some 404 00:17:01,880 --> 00:17:04,520 Speaker 2: of the lowest sodium across the board in terms of coals, 405 00:17:04,520 --> 00:17:06,760 Speaker 2: will Worth and Audi, So that one is definitely one 406 00:17:06,800 --> 00:17:07,520 Speaker 2: of my favorites. 407 00:17:07,800 --> 00:17:10,320 Speaker 1: Tuna. Did you mention tuna? That's always a good one. 408 00:17:10,400 --> 00:17:11,640 Speaker 4: I haven't mentioned tuna. 409 00:17:11,760 --> 00:17:14,520 Speaker 3: I've swopped to feeding my cat tuna because it's cheaper 410 00:17:14,560 --> 00:17:16,919 Speaker 3: for me to feed my eighteen and a half year 411 00:17:16,960 --> 00:17:21,000 Speaker 3: old Burmese cat tuna from whichever supermarket again, the sort 412 00:17:21,000 --> 00:17:23,960 Speaker 3: of mainstream, sort of name brand like not I should 413 00:17:23,960 --> 00:17:26,720 Speaker 3: say the home brand, supermarket brand, home brand. 414 00:17:27,000 --> 00:17:27,800 Speaker 4: It's about two dollars. 415 00:17:27,840 --> 00:17:29,679 Speaker 3: It's cheaper for me to feed him that than it 416 00:17:29,720 --> 00:17:31,600 Speaker 3: is to buy full on cat food, and he loves it. 417 00:17:31,760 --> 00:17:34,240 Speaker 2: How funny you know the home brand tuna like, particularly 418 00:17:34,240 --> 00:17:35,960 Speaker 2: if it's on sale. I've seen them by eighty cents 419 00:17:35,960 --> 00:17:38,080 Speaker 2: a tin like, such a good whack of protein. But 420 00:17:38,119 --> 00:17:40,200 Speaker 2: I know, SUSI, so many of my clients I can't 421 00:17:40,200 --> 00:17:41,680 Speaker 2: do it. They literally say to me, it tastes like 422 00:17:41,720 --> 00:17:43,600 Speaker 2: cat food or it smells like cat booda. 423 00:17:43,440 --> 00:17:44,240 Speaker 4: Like I can't do it. 424 00:17:44,480 --> 00:17:46,320 Speaker 2: I posted a great little recipe on my reels the 425 00:17:46,400 --> 00:17:49,320 Speaker 2: other day. If you mix like cheap kind of homebrand tuna, 426 00:17:49,359 --> 00:17:50,399 Speaker 2: I know it smells fishy. 427 00:17:50,480 --> 00:17:51,920 Speaker 1: I know, I know. I can't do it either, Susie. 428 00:17:51,920 --> 00:17:52,800 Speaker 1: I'm a bit of a tuna snob. 429 00:17:52,880 --> 00:17:55,000 Speaker 2: I have to have mine and either like olive oiler, 430 00:17:55,160 --> 00:17:57,040 Speaker 2: I like the smoke tuna flavor. 431 00:17:57,240 --> 00:18:00,160 Speaker 1: But if you mix like normal, like cheapish. 432 00:18:00,520 --> 00:18:03,520 Speaker 2: Right with stick with me guys, with Greek yogurt, a 433 00:18:03,520 --> 00:18:06,480 Speaker 2: little dash of lemon juice and a little bit of dill, 434 00:18:06,880 --> 00:18:08,880 Speaker 2: it's like it just changes the taste or you can't 435 00:18:08,920 --> 00:18:10,120 Speaker 2: even taste it like it's so good. 436 00:18:10,160 --> 00:18:11,560 Speaker 1: It makes it really nice and creamy. 437 00:18:11,600 --> 00:18:14,159 Speaker 2: And then spread that on like a sandwich or I 438 00:18:14,200 --> 00:18:16,360 Speaker 2: put it onto a little as a snack, little cucumber 439 00:18:16,480 --> 00:18:18,320 Speaker 2: rounds with a little bit of a nory sheet on 440 00:18:18,359 --> 00:18:19,640 Speaker 2: there the recipees on my Instagram. 441 00:18:19,640 --> 00:18:20,520 Speaker 1: It's so so good. 442 00:18:20,760 --> 00:18:22,840 Speaker 2: So tuna is a great one, A good old bag 443 00:18:22,840 --> 00:18:25,720 Speaker 2: of rolled oats, talking more breakfast style now so so 444 00:18:25,880 --> 00:18:28,520 Speaker 2: cheap and honestly, any brand of rolldots like my clients 445 00:18:28,560 --> 00:18:30,520 Speaker 2: they should, I get they're really expensive brands. I'm like 446 00:18:30,600 --> 00:18:33,719 Speaker 2: home brand, like the Coalsal Wollas brand is absolutely okay. 447 00:18:34,040 --> 00:18:37,159 Speaker 2: You know we're talking what a dollar twenty dollars thirty 448 00:18:37,200 --> 00:18:38,840 Speaker 2: for a big bag of rolled e's and I like 449 00:18:38,920 --> 00:18:42,240 Speaker 2: to mix that with cereal, particularly if you've got younger 450 00:18:42,320 --> 00:18:45,160 Speaker 2: kids who really like more I don't know, like more 451 00:18:45,160 --> 00:18:47,120 Speaker 2: of the sugar based cereals or that sort of thing. 452 00:18:47,119 --> 00:18:49,800 Speaker 2: And they're quite expensive, Not that we're recommending them, but 453 00:18:49,840 --> 00:18:51,520 Speaker 2: if that's something that your kids like and they've got 454 00:18:51,520 --> 00:18:54,680 Speaker 2: really accustomed to, I use either or I would recommend 455 00:18:54,680 --> 00:18:56,880 Speaker 2: for my clients either mixing it down with some rolled 456 00:18:56,880 --> 00:19:00,280 Speaker 2: oats or I love the Uncle Toby's vider Bricks. Big 457 00:19:00,280 --> 00:19:02,680 Speaker 2: box of that six dollars it works out to there's 458 00:19:02,680 --> 00:19:05,600 Speaker 2: sixty what do you call them? Like cereal biscuits. I 459 00:19:05,600 --> 00:19:07,840 Speaker 2: guess in there ten cents of biscuits. So if you 460 00:19:07,880 --> 00:19:10,320 Speaker 2: get a little bit of say I'm not recommending this, 461 00:19:10,320 --> 00:19:12,160 Speaker 2: what I'm going to say is an example Coco pops, 462 00:19:12,200 --> 00:19:14,000 Speaker 2: because I know a lot of Australian kids eat that. 463 00:19:14,040 --> 00:19:15,720 Speaker 2: I know a lot of families have that on board. 464 00:19:15,920 --> 00:19:17,920 Speaker 2: Certainly my clients, like I buy it for the kids. 465 00:19:17,920 --> 00:19:19,719 Speaker 2: They love it. I don't know how to stop buying it. 466 00:19:20,000 --> 00:19:21,919 Speaker 2: So they're like, how can I make it better? So 467 00:19:22,000 --> 00:19:23,879 Speaker 2: what I suggest to them is mixing it down with 468 00:19:23,880 --> 00:19:25,960 Speaker 2: a little bit of an Uncle Toby's Vita bridge plus 469 00:19:25,960 --> 00:19:28,080 Speaker 2: a little bit of rolled oats and mixing that in together. 470 00:19:28,119 --> 00:19:30,400 Speaker 2: So it's almost like a bowl of cereal. You're using 471 00:19:30,440 --> 00:19:32,720 Speaker 2: half the amount of cocoa pops. You're still getting that 472 00:19:32,800 --> 00:19:35,639 Speaker 2: nice chocolate you taste, but you're adding an additional fiber 473 00:19:35,720 --> 00:19:38,080 Speaker 2: and other benefits from using a bit of rolled oats 474 00:19:38,119 --> 00:19:40,760 Speaker 2: and vite brids, and it is certainly far far cheaper 475 00:19:40,880 --> 00:19:43,520 Speaker 2: in the long run. Frozen pieas, that's another really good 476 00:19:43,520 --> 00:19:45,639 Speaker 2: one I bock out, particularly the girls meals with frozen 477 00:19:45,640 --> 00:19:47,800 Speaker 2: peas all the time. Or if I'm just serving something 478 00:19:47,800 --> 00:19:49,400 Speaker 2: i'm being a bit lazy, you know, as a lunch, 479 00:19:49,480 --> 00:19:51,280 Speaker 2: quick lunch option. I've got some almond butter on some 480 00:19:51,359 --> 00:19:53,720 Speaker 2: nine grain toast, i might have a corner cob. Sometimes 481 00:19:53,760 --> 00:19:55,359 Speaker 2: I'll just heat up a bit of frozen peas, Like 482 00:19:55,400 --> 00:19:57,920 Speaker 2: I think, always having some frozen peas in the freezer. 483 00:19:58,160 --> 00:19:59,760 Speaker 2: If you've got a bit of an injury, you're Wackyr 484 00:19:59,760 --> 00:20:01,960 Speaker 2: frozen and peas if you pit yet or something on there. 485 00:20:02,200 --> 00:20:04,160 Speaker 2: And then they also work really good as a food 486 00:20:04,160 --> 00:20:06,080 Speaker 2: based option as well, So you know bag of frozen 487 00:20:06,080 --> 00:20:08,120 Speaker 2: peas a couple of dollars as well, that's a really 488 00:20:08,160 --> 00:20:10,480 Speaker 2: good one. And any can legims like I know SUSI 489 00:20:10,560 --> 00:20:13,000 Speaker 2: loves cannelini beans. I love black beans. My kids have 490 00:20:13,080 --> 00:20:15,360 Speaker 2: been like black bean addicts since they were six months old. 491 00:20:15,359 --> 00:20:17,560 Speaker 2: It's one of the first foods I introduced for babies. 492 00:20:17,600 --> 00:20:19,719 Speaker 2: It's got great fiber. I know a lot of babies, 493 00:20:19,720 --> 00:20:22,320 Speaker 2: particularly when they're transitioning or you're dropping their feeds they 494 00:20:22,359 --> 00:20:25,400 Speaker 2: hit six months, you introduce solids, you drop the milk down. 495 00:20:25,840 --> 00:20:28,240 Speaker 2: A lot of times, babies get quite constipated and parents 496 00:20:28,240 --> 00:20:31,159 Speaker 2: go fruit, fruit, fruit. They get very accustomed to the 497 00:20:31,200 --> 00:20:34,480 Speaker 2: sweet taste. I'm not a big advocate of too much 498 00:20:34,480 --> 00:20:36,520 Speaker 2: fruit when they're too young. I really want to get 499 00:20:36,560 --> 00:20:39,080 Speaker 2: in the leg ums because the fiber and the iron 500 00:20:39,240 --> 00:20:41,560 Speaker 2: is so important for small babies. So I give the 501 00:20:41,640 --> 00:20:43,919 Speaker 2: can black beans a really good rinse, wash off the salt, 502 00:20:44,160 --> 00:20:45,160 Speaker 2: squash them down. 503 00:20:45,000 --> 00:20:47,159 Speaker 1: So they're a lot safer to serve for small babies. 504 00:20:47,359 --> 00:20:49,480 Speaker 2: And then my kids have just been addicted to black beans, 505 00:20:49,480 --> 00:20:51,320 Speaker 2: like they just they eat them like you know, it's 506 00:20:51,320 --> 00:20:52,879 Speaker 2: candy or something in front of them. They have no 507 00:20:52,880 --> 00:20:54,920 Speaker 2: problems eating them. They're so good for their gut health. 508 00:20:55,000 --> 00:20:57,000 Speaker 2: They're packed with iron, packed with fiber. They're one of 509 00:20:57,040 --> 00:20:59,679 Speaker 2: the best, honestly first foods that you can feed your baby. 510 00:20:59,840 --> 00:21:02,439 Speaker 2: Introduce them early, and then they just like it just 511 00:21:02,440 --> 00:21:04,640 Speaker 2: becomes like a normal food. Whereas most kids, you put 512 00:21:04,960 --> 00:21:06,800 Speaker 2: some beans or some legames in front of them, they 513 00:21:06,840 --> 00:21:08,679 Speaker 2: won't touch it because it's just not something they were 514 00:21:08,680 --> 00:21:11,960 Speaker 2: accustomed to or introduced to early. So any can legim 515 00:21:12,080 --> 00:21:15,000 Speaker 2: or black bean, you know, black bean, chickpea, brown lentils 516 00:21:15,040 --> 00:21:17,639 Speaker 2: are really good, any type of white bean, like Susie mentioned, 517 00:21:17,680 --> 00:21:20,000 Speaker 2: they're all really great. Just give them a really good 518 00:21:20,119 --> 00:21:22,159 Speaker 2: wash because they are they do sit in like a 519 00:21:22,200 --> 00:21:23,240 Speaker 2: bit of a saltier brine. 520 00:21:23,280 --> 00:21:25,240 Speaker 1: It just keeps it more shelf stable. 521 00:21:25,320 --> 00:21:27,400 Speaker 2: So I just get out my strainer, the same one 522 00:21:27,520 --> 00:21:29,480 Speaker 2: I strain my pastor in, and just give it a 523 00:21:29,520 --> 00:21:32,320 Speaker 2: really really good wash until the it almost looks foamy. 524 00:21:32,520 --> 00:21:35,159 Speaker 2: Keep washing it until that foamy look goes away, and 525 00:21:35,200 --> 00:21:36,600 Speaker 2: then you know you've got rid of the bulk of 526 00:21:36,680 --> 00:21:38,840 Speaker 2: sort of like the sodium from the water in there, 527 00:21:38,920 --> 00:21:39,920 Speaker 2: so really really good option. 528 00:21:39,960 --> 00:21:41,240 Speaker 1: I've always got multiple. 529 00:21:40,880 --> 00:21:43,320 Speaker 2: Cans in my cupboard, and I think a really great 530 00:21:43,359 --> 00:21:46,480 Speaker 2: protein and iron sauce for young kids in particular. 531 00:21:46,880 --> 00:21:48,320 Speaker 3: And probably the last one I want to add is 532 00:21:48,320 --> 00:21:51,800 Speaker 3: Long Life milk. Now, I always buy Long Life milk 533 00:21:52,160 --> 00:21:55,160 Speaker 3: just because you've always got it, you know, and it's 534 00:21:55,200 --> 00:21:57,920 Speaker 3: a lot cheaper, and people are worried about the nutritional 535 00:21:58,040 --> 00:22:01,080 Speaker 3: The only nutritional difference between Long Life and fresh milk 536 00:22:01,280 --> 00:22:04,160 Speaker 3: is the big great vitamins slightly lower in Long Life milk, 537 00:22:04,440 --> 00:22:07,120 Speaker 3: but you don't really get a significant amount of Beigfoot 538 00:22:07,200 --> 00:22:09,159 Speaker 3: vitiments for milk. It's not going to make that much difference. 539 00:22:09,240 --> 00:22:11,679 Speaker 3: All the calcium's the same, the proteins the same. So 540 00:22:11,720 --> 00:22:13,399 Speaker 3: I think even as a backup, because you know what 541 00:22:13,440 --> 00:22:14,679 Speaker 3: it's like if you run out of milk and your 542 00:22:14,680 --> 00:22:17,080 Speaker 3: head down to the local little quick mart, how much 543 00:22:17,119 --> 00:22:19,879 Speaker 3: is it? It's hugely expensive. So just even having a 544 00:22:19,920 --> 00:22:21,600 Speaker 3: backup of the Long Life milk, you don't need to 545 00:22:21,600 --> 00:22:24,720 Speaker 3: be worried about processing and the nutritional profile. And it's 546 00:22:24,760 --> 00:22:27,040 Speaker 3: all that I keep at home, if I'm honest. So yeah, 547 00:22:27,040 --> 00:22:30,359 Speaker 3: that's my final budget friendly choice, which will save you 548 00:22:30,440 --> 00:22:32,280 Speaker 3: quite a lot. You know, these are one on two 549 00:22:32,359 --> 00:22:34,800 Speaker 3: dollars per type of food that adds up over the 550 00:22:34,840 --> 00:22:35,960 Speaker 3: course of a grocery shop. 551 00:22:36,400 --> 00:22:38,359 Speaker 2: Absolutely, and you can make a really nourishing meal out 552 00:22:38,400 --> 00:22:40,080 Speaker 2: of the things we mentioned, Like we've got, you know, 553 00:22:40,080 --> 00:22:42,679 Speaker 2: a bit a whole grain pasta, a couple of dollars tiner, tuna, 554 00:22:42,880 --> 00:22:46,320 Speaker 2: tomato pisada, throwing some frozen peas and some frozen zucchini. 555 00:22:46,560 --> 00:22:48,720 Speaker 2: You've got yourself with frozen spinach. You've got yourself a 556 00:22:48,720 --> 00:22:51,720 Speaker 2: really nourishing meal for i'd say like less than five 557 00:22:51,760 --> 00:22:53,320 Speaker 2: dollars or serp which is really good and it a 558 00:22:53,320 --> 00:22:55,439 Speaker 2: freeze really well, you can meal proper. So yeah, some 559 00:22:55,480 --> 00:22:58,240 Speaker 2: great tips, some great tips today, Susy. And then leading 560 00:22:58,240 --> 00:23:01,120 Speaker 2: into our next section, we've got product of the week. 561 00:23:01,280 --> 00:23:03,399 Speaker 2: Something that I found I was in coals, I think, 562 00:23:03,440 --> 00:23:06,240 Speaker 2: and it was on sale last week was the Bird's 563 00:23:06,240 --> 00:23:09,560 Speaker 2: Eye frozen seasoned side. So there's a couple of them, Susie. 564 00:23:09,560 --> 00:23:11,800 Speaker 2: I picked up the Mediterranean mix. I did buy it. 565 00:23:11,800 --> 00:23:13,639 Speaker 2: It's in my freezer. I haven't tried it yet, so 566 00:23:13,680 --> 00:23:17,040 Speaker 2: I can't give a honest food review of it just yet. 567 00:23:17,240 --> 00:23:20,119 Speaker 2: But there's also a country garden one and a farmhouse 568 00:23:20,160 --> 00:23:22,960 Speaker 2: blend as well, so the season sides these are used. 569 00:23:23,000 --> 00:23:24,440 Speaker 2: And I thought this is a great option because I 570 00:23:24,480 --> 00:23:25,960 Speaker 2: have a lot of clients who go I say, oh, 571 00:23:26,000 --> 00:23:27,639 Speaker 2: what's the plan for dinner? And I say, I'm going 572 00:23:27,680 --> 00:23:29,280 Speaker 2: to have summon tonight. I'm going to have some you know, 573 00:23:29,359 --> 00:23:30,879 Speaker 2: steak tonight. And I say, great, what are you going 574 00:23:30,920 --> 00:23:32,359 Speaker 2: to put with it? And it kind of stumps and 575 00:23:32,400 --> 00:23:34,919 Speaker 2: they're like, oh, I don't know, some veggies. I'll find something. 576 00:23:35,160 --> 00:23:37,880 Speaker 2: So obviously you're paying for the convenience for these. They're 577 00:23:37,880 --> 00:23:40,360 Speaker 2: not cheap. They're seven dollars. Maybe not the best thing 578 00:23:40,400 --> 00:23:43,679 Speaker 2: to follow our budget section, Susie, but the seven dollars 579 00:23:43,680 --> 00:23:46,880 Speaker 2: for a six hundred grand bag, and within that there 580 00:23:47,040 --> 00:23:51,080 Speaker 2: is four servings per pack. So I think they're really 581 00:23:51,119 --> 00:23:53,480 Speaker 2: nice because you're getting an additional vegetables which we know 582 00:23:53,640 --> 00:23:56,159 Speaker 2: ninety five percent of Australians do not eat enough of, 583 00:23:56,600 --> 00:23:59,080 Speaker 2: and the seasons as well, Like they're not playing, they're 584 00:23:59,119 --> 00:24:02,240 Speaker 2: not bland, they're not like steamed limp broccoli, like they've 585 00:24:02,240 --> 00:24:04,480 Speaker 2: actually got garlic, they've got basil, they've got a little 586 00:24:04,480 --> 00:24:06,320 Speaker 2: bit of olive oil coating them. And if you throw 587 00:24:06,400 --> 00:24:08,600 Speaker 2: them into say the air fried. To crispen them up, 588 00:24:08,600 --> 00:24:09,880 Speaker 2: you put them in a hot pan with a little 589 00:24:09,880 --> 00:24:11,439 Speaker 2: bit of extra olive oil and a little bit of 590 00:24:11,440 --> 00:24:13,919 Speaker 2: extra you know, garlic or ginger or something like that. 591 00:24:13,960 --> 00:24:16,120 Speaker 2: I think you can really get a nice nourishing meal 592 00:24:16,160 --> 00:24:18,280 Speaker 2: out of it. Add a bit approachein to the side. 593 00:24:18,440 --> 00:24:20,320 Speaker 2: And then I was gonna say, add some carbs, but 594 00:24:20,320 --> 00:24:23,600 Speaker 2: they actually have potato in there. So we are reviewing 595 00:24:23,760 --> 00:24:29,000 Speaker 2: the Bird's Eye Mediterranean mixed today and this one, as 596 00:24:29,000 --> 00:24:32,040 Speaker 2: I said, six hundred grams retails for seven dollars and 597 00:24:32,080 --> 00:24:35,240 Speaker 2: you get four servings in that and ingredient wise, it's 598 00:24:35,280 --> 00:24:38,280 Speaker 2: got forty percent potato. It says fried potato in there. 599 00:24:38,280 --> 00:24:40,520 Speaker 2: So the potatoes already crispy, which is nice. It just 600 00:24:40,520 --> 00:24:43,920 Speaker 2: adds an element of nicety to the meal, right, It's 601 00:24:43,960 --> 00:24:46,639 Speaker 2: not like bland people think of veggies are so bland like, 602 00:24:46,720 --> 00:24:49,359 Speaker 2: so blah. This I think, I think I haven't tried it, 603 00:24:49,400 --> 00:24:52,480 Speaker 2: but I think it'll be quite tasty. So forty percent potato, 604 00:24:52,880 --> 00:24:57,520 Speaker 2: twenty five percent grilled zucchini, ten percent cherry tomatoes, ten 605 00:24:57,520 --> 00:25:01,639 Speaker 2: percent fried onion, ten percent grilled red capsicum, two percent 606 00:25:01,680 --> 00:25:05,200 Speaker 2: olive oil and celery and lick and basil as seasonings 607 00:25:05,240 --> 00:25:08,080 Speaker 2: and garlic. That's pretty much the cleanest nutrition list you 608 00:25:08,080 --> 00:25:11,320 Speaker 2: can get, SUSI like, there's no additional additives or preservatives 609 00:25:11,359 --> 00:25:15,800 Speaker 2: or emulsifiers. That's literally just vegetables with some oil and 610 00:25:15,880 --> 00:25:18,199 Speaker 2: some seasoning. That's all it is. So I love this. 611 00:25:18,320 --> 00:25:21,240 Speaker 2: I think it's amazing. Sadly it's not austrain. It's packed 612 00:25:21,240 --> 00:25:23,399 Speaker 2: and made in Belgium, which is a bit random, but 613 00:25:23,640 --> 00:25:26,400 Speaker 2: apparently Belgium have very nice metaterranean vegetables. 614 00:25:26,400 --> 00:25:28,359 Speaker 1: But I just think this is a great base to 615 00:25:28,400 --> 00:25:28,960 Speaker 1: any meal. 616 00:25:29,359 --> 00:25:32,160 Speaker 2: Add some protein and you've got a wonderfully nourishing meal. 617 00:25:32,200 --> 00:25:34,720 Speaker 2: It's not high in carbohydrates. It's about twenty two grams, 618 00:25:34,720 --> 00:25:37,479 Speaker 2: so if you have issues with blood sugar regulation, if 619 00:25:37,520 --> 00:25:39,840 Speaker 2: you have diabetes, if you have insulin resistance, if you're 620 00:25:39,880 --> 00:25:43,240 Speaker 2: going through perry and you're just conscious of your carbohydrate intake, 621 00:25:43,480 --> 00:25:45,680 Speaker 2: twenty two grams is on the lower side the meal, 622 00:25:45,760 --> 00:25:47,399 Speaker 2: So you could serve that with a little bit extra 623 00:25:47,480 --> 00:25:49,560 Speaker 2: if you want it, But if you are actively trying 624 00:25:49,560 --> 00:25:52,560 Speaker 2: to keep your carbohydrate servings quite low, serving this with 625 00:25:52,640 --> 00:25:55,679 Speaker 2: some good protein, particularly something that's anti inflammatory, like some 626 00:25:55,720 --> 00:25:58,240 Speaker 2: a grilled salmon fill. It is wonderful and I would 627 00:25:58,280 --> 00:26:01,080 Speaker 2: probably add this onto a bed of say baby spinach, 628 00:26:01,200 --> 00:26:03,240 Speaker 2: or with a big serve of broccolini or something, just 629 00:26:03,280 --> 00:26:06,000 Speaker 2: to again further boost the nutrients and the volume of 630 00:26:06,040 --> 00:26:07,840 Speaker 2: that meal a little bit more. But I really like 631 00:26:08,040 --> 00:26:10,639 Speaker 2: these SUSI. I honestly think they'll be really good, and 632 00:26:10,760 --> 00:26:13,920 Speaker 2: considering ninety five percent of strains don't eat anywhere near 633 00:26:14,040 --> 00:26:16,520 Speaker 2: enough vegetables, I think this is really really great and 634 00:26:16,520 --> 00:26:17,720 Speaker 2: it's certainly going to add a couple of. 635 00:26:17,760 --> 00:26:20,520 Speaker 1: Extra serves and vegetables to your day. So I'm a 636 00:26:20,560 --> 00:26:21,840 Speaker 1: big fan of these. I think they're great. 637 00:26:22,359 --> 00:26:24,399 Speaker 3: I'm a big fan of the season veggies as well, 638 00:26:24,400 --> 00:26:27,200 Speaker 3: because I think it just mixes it up, because it can, 639 00:26:27,280 --> 00:26:29,399 Speaker 3: let's be honest, it can get boring having the same 640 00:26:29,440 --> 00:26:32,560 Speaker 3: old roast veggie stir fries. So I do buy them, 641 00:26:33,040 --> 00:26:35,840 Speaker 3: and I think they look really good as well, because 642 00:26:35,920 --> 00:26:38,440 Speaker 3: I think anything that encourages people to eat more veggies. Now, 643 00:26:38,680 --> 00:26:43,080 Speaker 3: they are cheap, you know, really sort of. They're not inexpensive, 644 00:26:43,119 --> 00:26:44,399 Speaker 3: so I tend to only buy them when they are 645 00:26:44,400 --> 00:26:48,199 Speaker 3: discounted or they don't discount significantly. Unfortunately, did you say 646 00:26:48,200 --> 00:26:48,960 Speaker 3: they were half fries? 647 00:26:49,400 --> 00:26:51,040 Speaker 2: No? They're seven dollars at the moment, but I think 648 00:26:51,040 --> 00:26:53,160 Speaker 2: I picked them up on salth for six dollars last week. 649 00:26:53,200 --> 00:26:55,560 Speaker 2: And I mean there's four servings in a pack, so 650 00:26:55,800 --> 00:26:58,040 Speaker 2: it's you know, it's two fifty. It's okay, but I 651 00:26:58,080 --> 00:27:00,440 Speaker 2: would want more vegetables, as I said, I would either 652 00:27:00,440 --> 00:27:02,320 Speaker 2: have serve this on a big better baby spinach or 653 00:27:02,320 --> 00:27:04,240 Speaker 2: with some extra brocolini in the side, because it's not 654 00:27:04,320 --> 00:27:04,960 Speaker 2: quite enough. 655 00:27:05,280 --> 00:27:08,600 Speaker 3: Yeah, So what I like the cheesy veggie ones, and 656 00:27:09,160 --> 00:27:11,560 Speaker 3: there are only two serves. They went up from four 657 00:27:11,600 --> 00:27:14,639 Speaker 3: dollars to almost seven, Like the increase was unbelievable. But 658 00:27:14,760 --> 00:27:16,520 Speaker 3: what I do with it is I stretch it right 659 00:27:16,520 --> 00:27:18,800 Speaker 3: out and make it four serves, so I load in 660 00:27:18,800 --> 00:27:21,160 Speaker 3: all the others in the hand as well, so whilst 661 00:27:21,160 --> 00:27:23,680 Speaker 3: there's some fat added with the cheese, it's really quite diluted. 662 00:27:24,080 --> 00:27:25,960 Speaker 3: So I just think they're good to have on hand 663 00:27:26,040 --> 00:27:28,080 Speaker 3: that if you're doing a piece of fish, you can 664 00:27:28,119 --> 00:27:30,720 Speaker 3: just add something that tastes good, because as soon as 665 00:27:30,720 --> 00:27:32,440 Speaker 3: it tastes good, you eat more. Is it better to 666 00:27:32,480 --> 00:27:34,600 Speaker 3: make your own hundred percent? But think how much it 667 00:27:34,600 --> 00:27:37,239 Speaker 3: would also cost to buy all those individual ingredients and 668 00:27:37,240 --> 00:27:39,800 Speaker 3: fry them up at time and money and to get 669 00:27:39,800 --> 00:27:42,640 Speaker 3: the same flavor. So yeah, I think when they're on sale, 670 00:27:42,680 --> 00:27:45,040 Speaker 3: they're great backups to have. They make any kind of 671 00:27:45,040 --> 00:27:47,920 Speaker 3: dish tastes good and basically the more vegies we eat, 672 00:27:47,920 --> 00:27:48,200 Speaker 3: the better. 673 00:27:48,240 --> 00:27:48,679 Speaker 4: So I'm with you. 674 00:27:48,720 --> 00:27:50,240 Speaker 3: I think it's a great find and I may even 675 00:27:50,280 --> 00:27:53,000 Speaker 3: give them a go myself. All rightly and well, our 676 00:27:53,080 --> 00:27:56,640 Speaker 3: final listener question comes from a listener, and we get 677 00:27:56,680 --> 00:27:59,880 Speaker 3: our questions from Instagram, so feel free to send those 678 00:28:00,040 --> 00:28:01,920 Speaker 3: through because we often scrolling through. 679 00:28:01,920 --> 00:28:02,720 Speaker 4: And I thought this is a. 680 00:28:02,640 --> 00:28:05,439 Speaker 3: Really good topic and we have covered it before, but 681 00:28:05,480 --> 00:28:09,040 Speaker 3: perhaps not as specifically, so someone has sent us I 682 00:28:09,040 --> 00:28:10,960 Speaker 3: wondered if you could do an episode on fruit consumption. 683 00:28:11,160 --> 00:28:13,840 Speaker 3: I love fruit, but find myself constantly puzzled with the 684 00:28:13,880 --> 00:28:16,879 Speaker 3: contradicting info regarding how much is too much and should 685 00:28:16,880 --> 00:28:18,960 Speaker 3: I avoid certain types of fruit or avoid it in 686 00:28:19,000 --> 00:28:23,639 Speaker 3: the evening. So fruit is a natural, whole food and 687 00:28:23,760 --> 00:28:26,679 Speaker 3: very good for us. The public health recommendations are for 688 00:28:26,760 --> 00:28:28,840 Speaker 3: two serves of fruit per day, and the end's going 689 00:28:28,880 --> 00:28:31,320 Speaker 3: to go into detail about what is a serve. I 690 00:28:31,359 --> 00:28:33,000 Speaker 3: will suggest to my clients that have one or two 691 00:28:33,000 --> 00:28:35,719 Speaker 3: pieces of fruit per day with a meal and if 692 00:28:35,760 --> 00:28:38,800 Speaker 3: I'm being specific, I will say, yes, there are lighter options. So, 693 00:28:38,880 --> 00:28:42,880 Speaker 3: for example, grapes, cherries, large bananas have a lot more 694 00:28:42,880 --> 00:28:46,360 Speaker 3: concentrated energy than say amandarin, just because of the proportion 695 00:28:46,440 --> 00:28:49,520 Speaker 3: of fiber and water and carbohydrate in that fruit. It's 696 00:28:49,560 --> 00:28:51,560 Speaker 3: not to say that the more concentrated fruits are bad. 697 00:28:51,960 --> 00:28:54,720 Speaker 3: It's just saying that they're more concentrated in sugars. And 698 00:28:54,800 --> 00:28:58,400 Speaker 3: if you are proactively trying to control your carbohydrate intake 699 00:28:58,960 --> 00:29:01,200 Speaker 3: or cut your fuel back a little bit, or have 700 00:29:01,280 --> 00:29:03,680 Speaker 3: instat resistance, you might be better with some of the 701 00:29:03,760 --> 00:29:09,040 Speaker 3: lighter options. So I, you know, would steer my clients berries, kiweed, fruits, 702 00:29:09,080 --> 00:29:12,000 Speaker 3: small apples. You know, the size of the fruits also important. 703 00:29:12,120 --> 00:29:15,080 Speaker 3: You know, a large, huge Grannysmith apple has a lot 704 00:29:15,080 --> 00:29:17,400 Speaker 3: more carbohydrate than a small baby apple. So if you're 705 00:29:17,400 --> 00:29:19,720 Speaker 3: trying to still get your fruit and the benefits, just 706 00:29:19,800 --> 00:29:22,320 Speaker 3: choose the smaller ones. So, in general, a couple of 707 00:29:22,360 --> 00:29:24,640 Speaker 3: bits of fruit today, I encourage them to be consumed 708 00:29:24,640 --> 00:29:26,640 Speaker 3: with a meal to make sure that you're keeping bug 709 00:29:26,640 --> 00:29:30,360 Speaker 3: glucose levels controlled. And I will say these ones are lighter. 710 00:29:30,600 --> 00:29:32,840 Speaker 3: But if I have a client who loves grapes, I'll say, sure, 711 00:29:32,880 --> 00:29:34,880 Speaker 3: but it's just a serve of four five six. You know, 712 00:29:34,920 --> 00:29:37,719 Speaker 3: they're very concentrated in sugars, and same with cherries or 713 00:29:38,000 --> 00:29:40,600 Speaker 3: bananas can be equivalent of two fruits just because of 714 00:29:40,600 --> 00:29:43,320 Speaker 3: the size of them, So two smaller ones. But that's 715 00:29:43,320 --> 00:29:45,280 Speaker 3: sort of a rough guide. But if you got some 716 00:29:45,400 --> 00:29:48,360 Speaker 3: a guide on portion sizes of what is considered a serve. 717 00:29:48,880 --> 00:29:51,320 Speaker 2: But better not tell me what a serving cyber grapes, 718 00:29:51,560 --> 00:29:52,840 Speaker 2: according to you, six grapes. 719 00:29:52,840 --> 00:29:55,120 Speaker 1: She it's about sixty in and she's got. 720 00:29:54,960 --> 00:29:57,640 Speaker 4: On her dinner plate. I'm like, that's not a dinner food. 721 00:29:57,720 --> 00:30:01,040 Speaker 3: That's dodge Dodge that is for a two year old. 722 00:30:01,080 --> 00:30:04,920 Speaker 2: She does well, she's all right. So yeah, statured serving 723 00:30:05,120 --> 00:30:07,800 Speaker 2: size of fruits. So the recommendations are for two servings 724 00:30:07,840 --> 00:30:09,440 Speaker 2: a day, and I think a lot of people are 725 00:30:09,520 --> 00:30:12,160 Speaker 2: unaware that it's not two pieces of fruit, it's two. 726 00:30:12,160 --> 00:30:13,200 Speaker 1: Servings of fruits. 727 00:30:13,240 --> 00:30:15,760 Speaker 2: So bring suit to the next question, what is a serve? Well, 728 00:30:15,800 --> 00:30:18,120 Speaker 2: I'm so glad that you ask listeners. So a serve 729 00:30:18,200 --> 00:30:21,480 Speaker 2: of fruit about one hundred and fifty grams of fruit, 730 00:30:21,720 --> 00:30:25,320 Speaker 2: and obviously that's very dependent, like you know, something like watermelons, 731 00:30:25,320 --> 00:30:28,280 Speaker 2: a heavy liquid base versus something like a banana is 732 00:30:28,280 --> 00:30:30,400 Speaker 2: a little bit more dense, so the weight is kind 733 00:30:30,440 --> 00:30:31,720 Speaker 2: of important in a standard serp. 734 00:30:31,800 --> 00:30:33,840 Speaker 1: But they also say it's around three hundred and fifty. 735 00:30:33,920 --> 00:30:36,440 Speaker 2: Killer Jules is considered about a serve as well, and 736 00:30:36,440 --> 00:30:38,840 Speaker 2: this is taken straight from the Eat for Health government 737 00:30:38,880 --> 00:30:41,440 Speaker 2: website as well, which gives good portion sizes. 738 00:30:41,560 --> 00:30:43,400 Speaker 3: So that's less than one hundred calories. 739 00:30:43,640 --> 00:30:45,400 Speaker 1: It is less than a hundred calories, so it's. 740 00:30:45,240 --> 00:30:47,840 Speaker 4: About eighty yeah, so that's quite interesting. 741 00:30:48,160 --> 00:30:50,680 Speaker 2: It's considered a smaller and medium piece of fruits. It's 742 00:30:50,680 --> 00:30:53,960 Speaker 2: about a medium apple, banana, orange, or pear. It's two 743 00:30:54,000 --> 00:30:57,680 Speaker 2: smaller pieces of fruit, think queue fruit, think plum, think 744 00:30:58,000 --> 00:31:01,000 Speaker 2: you know, small mandarin. Or it's about cup of fruit 745 00:31:01,120 --> 00:31:04,600 Speaker 2: or fruit salad. And then it says only very occasionally 746 00:31:04,840 --> 00:31:07,120 Speaker 2: a half a cup of fruit juice or about. 747 00:31:06,800 --> 00:31:08,240 Speaker 1: Thirty grams of dried fruit. 748 00:31:08,280 --> 00:31:10,720 Speaker 2: And typically as a dietician, I work with clients who 749 00:31:10,960 --> 00:31:14,080 Speaker 2: like to lose weight. I don't really recommend ever fruit 750 00:31:14,120 --> 00:31:17,080 Speaker 2: juice or dried fruit unless they're exercising at a high 751 00:31:17,120 --> 00:31:19,720 Speaker 2: intensity and we're using it as a pre workout option. 752 00:31:19,960 --> 00:31:22,000 Speaker 2: But I would never be writing juice or dried fruit 753 00:31:22,040 --> 00:31:24,280 Speaker 2: into my client meal plants as like a snack. I 754 00:31:24,360 --> 00:31:27,120 Speaker 2: like the whole based fruit because you're getting the additional fiber, 755 00:31:27,360 --> 00:31:29,720 Speaker 2: you have to chew it, you're breaking it down. It's 756 00:31:29,720 --> 00:31:32,760 Speaker 2: better in terms of digestion and blood sugar regulation as well. 757 00:31:32,880 --> 00:31:35,680 Speaker 2: So about a medium piece of fruit, or two smaller 758 00:31:35,680 --> 00:31:38,080 Speaker 2: pieces of fruit, or about a cup of chopped up 759 00:31:38,080 --> 00:31:41,440 Speaker 2: fruit is considered one serving of fruit, and the recommendations 760 00:31:41,600 --> 00:31:43,880 Speaker 2: for two a day, So two servings of fruit, five 761 00:31:43,880 --> 00:31:46,040 Speaker 2: serves of vegetables. And I know the next question we're 762 00:31:46,040 --> 00:31:48,960 Speaker 2: probably going to get SUSI is are these interchangeable? Because again, 763 00:31:49,000 --> 00:31:51,040 Speaker 2: I've had so many clients who say, I love fruit. 764 00:31:51,240 --> 00:31:53,200 Speaker 2: Can I have five serves of fruit and two serves 765 00:31:53,200 --> 00:31:55,640 Speaker 2: of veggies a day? And sadly not. Wouldn't be a 766 00:31:55,640 --> 00:31:58,760 Speaker 2: wonderful world if we could. But sadly they're not interchangeable 767 00:31:58,760 --> 00:32:02,000 Speaker 2: because fruit has the sugar in there. And certainly I'm 768 00:32:02,000 --> 00:32:03,800 Speaker 2: not concerned if my clients are having a couple of 769 00:32:03,800 --> 00:32:06,840 Speaker 2: extra pieces of fruit, but I will adjust the carbohydrate 770 00:32:06,920 --> 00:32:08,760 Speaker 2: serves at their dinner. I certainly have had a couple 771 00:32:08,800 --> 00:32:11,440 Speaker 2: of clients who just love fruit soushi. So instead of 772 00:32:11,440 --> 00:32:13,680 Speaker 2: having you know, a bit of pasta or rice with 773 00:32:13,720 --> 00:32:15,840 Speaker 2: their dinner. Instead, they'll have a bowl of fruit salad 774 00:32:15,920 --> 00:32:17,920 Speaker 2: after dinner and that's sort of their preference for the 775 00:32:17,920 --> 00:32:20,200 Speaker 2: carbohydrate portion of their meal. So I don't have a 776 00:32:20,200 --> 00:32:23,240 Speaker 2: problem with clients eating fruit at nighttime or later at night, 777 00:32:23,400 --> 00:32:25,520 Speaker 2: but I think it's just important to be conscious of 778 00:32:25,560 --> 00:32:29,200 Speaker 2: your overall carbohydrate consumption for the day, particularly if your 779 00:32:29,200 --> 00:32:31,600 Speaker 2: goal is phallos. We're not saying carbs are bad, but 780 00:32:31,640 --> 00:32:34,080 Speaker 2: it's very easy to over eat them, particularly if you're 781 00:32:34,120 --> 00:32:36,600 Speaker 2: having a couple of servings of fruit today and you're 782 00:32:36,600 --> 00:32:39,000 Speaker 2: having carbohydrates in all of your meals, and you're also 783 00:32:39,040 --> 00:32:42,680 Speaker 2: having carbohydrate based snacks, which the majority of Australians are. 784 00:32:42,800 --> 00:32:43,680 Speaker 1: So I hope that. 785 00:32:43,640 --> 00:32:46,040 Speaker 2: Gives a little bit more guidance around what a serving 786 00:32:46,080 --> 00:32:49,160 Speaker 2: of fruit is absolutely a very nourishing option. We encourage 787 00:32:49,160 --> 00:32:51,560 Speaker 2: all of our clients to be eating fruit because you know, 788 00:32:51,560 --> 00:32:54,440 Speaker 2: you're getting vitamins, you're getting fiber, you're getting nutrients, you're 789 00:32:54,440 --> 00:32:57,600 Speaker 2: getting things like poly females, antioxigens from our really dark 790 00:32:57,640 --> 00:32:59,840 Speaker 2: types of fruit, like some of our dark plums Queen 791 00:33:00,480 --> 00:33:02,960 Speaker 2: some of the best antioxidant type plums on the market, 792 00:33:03,000 --> 00:33:06,040 Speaker 2: and also really duck. Things like blueberries and blackberries as 793 00:33:06,040 --> 00:33:08,920 Speaker 2: well have a high antioxidant content as well, So I 794 00:33:08,960 --> 00:33:10,160 Speaker 2: don't really tell my clients. 795 00:33:09,880 --> 00:33:11,680 Speaker 1: So I'll focus on a particular type of fruit. 796 00:33:11,760 --> 00:33:14,720 Speaker 2: I'm really more so about a serving size of fruit, 797 00:33:15,000 --> 00:33:17,120 Speaker 2: and I think that's a good guard for I think 798 00:33:17,160 --> 00:33:19,360 Speaker 2: the average kind of listener if you don't have issues 799 00:33:19,400 --> 00:33:20,640 Speaker 2: with logical regulation. 800 00:33:21,600 --> 00:33:23,680 Speaker 4: Excellent summary, awesome. 801 00:33:23,320 --> 00:33:24,360 Speaker 1: All right, well don't forget. 802 00:33:24,360 --> 00:33:26,200 Speaker 2: If you're interested in our retreat, you want to come 803 00:33:26,200 --> 00:33:28,000 Speaker 2: and hang out with Susie and I for the weekend 804 00:33:28,040 --> 00:33:30,280 Speaker 2: at Kingscliff, please email us asap. 805 00:33:30,480 --> 00:33:32,320 Speaker 1: It will be first in best stressed. 806 00:33:32,360 --> 00:33:34,400 Speaker 2: Is that the saying first in best stressed, So we 807 00:33:34,480 --> 00:33:37,200 Speaker 2: won't be holding any spots that we need to pay 808 00:33:37,240 --> 00:33:38,160 Speaker 2: you on deposit. 809 00:33:38,400 --> 00:33:39,360 Speaker 1: That very ousy saying. 810 00:33:39,360 --> 00:33:41,880 Speaker 2: If you're listening from overseas, you're probably like, what the heck, 811 00:33:42,800 --> 00:33:43,080 Speaker 2: it's a. 812 00:33:43,040 --> 00:33:43,840 Speaker 1: Very ousy saying. 813 00:33:43,920 --> 00:33:46,720 Speaker 2: Is basically the first people to get their deposits in 814 00:33:46,840 --> 00:33:49,520 Speaker 2: that that's how we secure your spot in the retreat. 815 00:33:49,560 --> 00:33:51,200 Speaker 2: So only two left. We'd love you to come and 816 00:33:51,240 --> 00:33:53,280 Speaker 2: hang out with us. You're welcome from any parts of 817 00:33:53,280 --> 00:33:55,400 Speaker 2: a story or any parts of the world. In fact, 818 00:33:55,480 --> 00:33:58,400 Speaker 2: it's a beautiful spot in the world. Kingsliff absolutely gorgeous, 819 00:33:58,440 --> 00:34:00,200 Speaker 2: so we can't wait for you to come and hang 820 00:34:00,240 --> 00:34:01,440 Speaker 2: out with us there and students. 821 00:34:01,440 --> 00:34:02,400 Speaker 1: An email ad at the. 822 00:34:02,440 --> 00:34:06,240 Speaker 2: Nutritioncouch dot com and we will send you some further details. 823 00:34:06,280 --> 00:34:07,920 Speaker 2: Thank you so much for listening and we will catch 824 00:34:07,960 --> 00:34:09,160 Speaker 2: you in next week's episode. 825 00:34:09,520 --> 00:34:22,560 Speaker 4: Have a great week.