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