WEBVTT - TNC Review: Jams 0:00:00.360 --> 0:00:02.600 When you have your toast in the morning, what sort 0:00:02.600 --> 0:00:05.440 of spreads do you like? Because we know that jam 0:00:05.519 --> 0:00:09.600 is very popular because recently when we reviewed some nutspreads, 0:00:09.880 --> 0:00:12.280 we had a lot of questions come through on jam. 0:00:12.800 --> 0:00:15.360 But the truth is that it can be pretty high 0:00:15.400 --> 0:00:18.120 in sugar, and even though we love it, particularly the kids, 0:00:18.160 --> 0:00:22.720 including my little boy Gussie, it is hard to find 0:00:22.760 --> 0:00:25.800 a healthier version. So today LeeAnne and I go in 0:00:25.960 --> 0:00:28.800 quest of one of the best jams in the supermarket 0:00:28.920 --> 0:00:32.720 for your breakfast spreads. Hi, I'm Susy Barrel Norman Wood, 0:00:32.800 --> 0:00:35.360 who was two of Ustray's leaving dieticians. We bring you 0:00:35.479 --> 0:00:38.159 the Nutrition Couch Product Review, a weekly chat on new 0:00:38.159 --> 0:00:42.640 products and old favorites you can find in supermarkets. Leanne, 0:00:42.800 --> 0:00:43.800 are you a jam girl? 0:00:44.040 --> 0:00:44.360 I'm not. 0:00:44.479 --> 0:00:47.040 I've just never I'm just not a jam girl. I 0:00:47.080 --> 0:00:48.600 don't know. I don't really have an explanation for it. 0:00:48.600 --> 0:00:49.880 I'm just not really a jam person. 0:00:50.320 --> 0:00:53.120 I remember my dad used to have, like in the eighties, 0:00:53.240 --> 0:00:55.920 like Fruits of the Forest, like I excel. I used 0:00:55.960 --> 0:00:57.840 to quite like it. I go through phases. One of 0:00:57.840 --> 0:01:00.320 my little boys loves jam and if any he says, 0:01:00.320 --> 0:01:02.920 it's so funny He's like, we've got a new jum jam, 0:01:02.960 --> 0:01:05.160 and if we've got it, he'll like go crazy for it. 0:01:05.200 --> 0:01:07.920 So I actually bought him some the other day, and 0:01:08.040 --> 0:01:09.920 I none of the ones we're reviewing actually, so I 0:01:09.959 --> 0:01:12.720 might change my purchase, and I don't mind it actually 0:01:12.720 --> 0:01:14.600 on a little bit of grainy toast, particularly before I 0:01:14.640 --> 0:01:16.679 go for a run. But it's not my sort of default. 0:01:16.720 --> 0:01:18.240 This is a bit of a special appearance in my 0:01:18.280 --> 0:01:20.160 cupboard at the moment. But I do know a lot 0:01:20.160 --> 0:01:22.080 of people love jams, so I really like the ones 0:01:22.080 --> 0:01:24.600 you've chosen, actually, because I haven't seen some of these soap, 0:01:24.680 --> 0:01:26.759 let's get straight into it. We've got three different ones today. 0:01:27.200 --> 0:01:31.680 So the first one is the Bonna Mamma strawberry spread 0:01:32.319 --> 0:01:34.400 three hundred and thirty five grams that retails for six 0:01:34.440 --> 0:01:37.440 dollars thirty five And wowlyan hasn't a bit of fruit 0:01:37.480 --> 0:01:39.720 and sugar gone up in price for its spread? 0:01:39.800 --> 0:01:41.440 Yeah, it is a bigger jar, to be fair, Like 0:01:41.480 --> 0:01:44.480 three thirty five's a larger jar than standard. But yeah, 0:01:44.480 --> 0:01:47.720 it's definitely like all spreads, I think, even nut butters 0:01:47.720 --> 0:01:50.279 and stuff. You know, you're talking six eight dollars sometimes crazy, 0:01:50.320 --> 0:01:52.320 I think spreads in general have really gone up. I 0:01:52.400 --> 0:01:54.040 bought a big thing and vegimite did the day. I 0:01:54.080 --> 0:01:54.880 nearly fell over it. 0:01:54.920 --> 0:01:58.040 How it's veggimite is through the roof of some salt 0:01:58.040 --> 0:02:00.200 and beigrit vitamins. But I think this is a good 0:02:00.240 --> 0:02:01.880 to remind you if you can make your own jam. 0:02:02.200 --> 0:02:04.080 If there's never been a better time than when food 0:02:04.080 --> 0:02:06.560 disgusting so much in Australia. And the berries are quite cheap, 0:02:06.600 --> 0:02:10.160 so maybe that's the goal for the new year. All right, 0:02:10.200 --> 0:02:12.040 let's have a look at what is in here. I'll 0:02:12.040 --> 0:02:14.600 start with the ingredients. So this one starts with strawberries, 0:02:14.600 --> 0:02:17.400 which is always very positive in a jam lam because 0:02:17.440 --> 0:02:19.960 you find many jams. Actually sugar is the first ingredient 0:02:20.320 --> 0:02:24.000 and this is surprisingly high at sixty seven percent strawberries, 0:02:24.040 --> 0:02:26.880 which is actually great, followed by sugar because that is 0:02:26.919 --> 0:02:31.200 how you make jam. Black currant juice, concentrated lemon juice 0:02:31.240 --> 0:02:33.960 and a gelling agent. And it is a product that 0:02:34.040 --> 0:02:38.120 comes from France. It's pretty clean. I have to say 0:02:38.120 --> 0:02:39.959 it's one of the best labels I've seen. Let's have 0:02:40.000 --> 0:02:43.120 a look at the nutritionals. I'll go per serving, should 0:02:43.120 --> 0:02:45.520 I twenty grams a tablespoon, because you'd use a tablespoon 0:02:45.600 --> 0:02:46.200 a jam when you. 0:02:46.240 --> 0:02:47.880 Pers saving would be good because they're all twenty grams. 0:02:47.960 --> 0:02:50.160 Yeah, I'll go twenty grams, okay, So per serve, it's 0:02:50.160 --> 0:02:54.359 about forty calories uncher Shitz one hundred and thirty eight 0:02:54.440 --> 0:02:56.480 killer jewels. Actually that's I've given it too many. It's 0:02:56.480 --> 0:02:59.960 they're about thirty five calories per serve, less than a 0:03:00.000 --> 0:03:02.120 gram of protein as you would expect, less than one 0:03:02.120 --> 0:03:03.920 gram of fat as you would expect. Jam doesn't have 0:03:03.919 --> 0:03:07.040 any fat in it, seven point eight grams of carbohydrate, 0:03:07.120 --> 0:03:09.720 all of which are sugars. So that's almost two tea 0:03:09.800 --> 0:03:14.000 spoons per tablespoon, So about fifty percent as you'd expect 0:03:14.000 --> 0:03:18.280 from that label, coming from concentrated sugars. A mix of 0:03:18.280 --> 0:03:21.400 the fruit and then the added sugar. Now this says 0:03:21.560 --> 0:03:23.919 actually it's got a claim of more fruit reduced sugar, 0:03:23.960 --> 0:03:26.280 which is very interesting. So it would suggest it's kind 0:03:26.320 --> 0:03:29.880 of the healthier version of this French brand. And I 0:03:29.919 --> 0:03:32.160 have to be honestly, and I quite like it because 0:03:32.280 --> 0:03:34.560 it's got a lot of fruit in it. I reckon 0:03:34.600 --> 0:03:37.360 it tastes pretty great. It's got less added sugar they're 0:03:37.400 --> 0:03:41.880 reporting than the normal version or the average jam, so 0:03:42.160 --> 0:03:45.120 it's not a low sugar product. I probably myself would 0:03:45.160 --> 0:03:47.800 be giving advice to people to not spread a tablespoon 0:03:47.800 --> 0:03:49.320 in one's here. I'd be trying to get it down 0:03:49.400 --> 0:03:51.320 to about a tea spoon, because if you're down to 0:03:51.360 --> 0:03:53.000 a tea spoon, you're only on a couple of grams 0:03:53.000 --> 0:03:55.560 of sugar. And if you love jam, that would be 0:03:55.600 --> 0:03:57.360 the best way in my mind to enjoy it, particularly 0:03:57.360 --> 0:03:58.960 if you can then add a bit of protein to it, 0:03:58.960 --> 0:04:03.400 whether it's cottage, g or ricotta, or even some nutspread 0:04:03.440 --> 0:04:05.240 with it and do a good old peanut butter and jelly. 0:04:05.480 --> 0:04:07.880 But I like this product. I think if a jams, 0:04:07.920 --> 0:04:09.040 it's one of the best I've seen. 0:04:09.720 --> 0:04:10.200 And that's it. 0:04:10.240 --> 0:04:11.920 Like we're not over here being like, yep, this is 0:04:11.960 --> 0:04:14.119 a great product. Everyone go buy it. Like it's a jam, 0:04:14.160 --> 0:04:16.560 it's a high sugar spread. We'll I've got a sugarcoated 0:04:17.000 --> 0:04:21.200 pun intended. But I think that if you're out to 0:04:21.200 --> 0:04:23.000 buy a jam, and your family loves it all you 0:04:23.040 --> 0:04:25.400 really enjoy it, this is probably a better option than 0:04:25.440 --> 0:04:27.159 a lot of the other jams on the market, and 0:04:27.200 --> 0:04:29.720 you're right, it's a higher fruit content, like sixty seven 0:04:29.760 --> 0:04:32.719 percent fruit in a jam is actually quite high. And 0:04:32.800 --> 0:04:35.000 yes it's higher sugar, but nowhere near some of the 0:04:35.040 --> 0:04:37.160 other sugar contents of some of the other jams. So yeah, 0:04:37.200 --> 0:04:39.680 I agree. I like this in terms of jams. I 0:04:39.720 --> 0:04:42.400 think it's a better option than other jams on the market. 0:04:43.080 --> 0:04:44.960 And you know, I rarely eat jam on toast, but 0:04:45.000 --> 0:04:47.719 if I did, I definitely would be putting it with butter, 0:04:47.839 --> 0:04:49.839 which I think is quite amusing. A lot of Dietisian 0:04:49.839 --> 0:04:52.280 would eat jam and butter together, but for me, it's 0:04:52.279 --> 0:04:54.120 just too sweet, so I need something to cut through it. 0:04:54.160 --> 0:04:57.159 And I actually think from a blood sugar control perspective, 0:04:57.200 --> 0:04:59.400 the fat would work quite well with this, or the 0:04:59.440 --> 0:05:01.480 protein would quite well with this to slow down the 0:05:01.520 --> 0:05:03.880 absorption of the sugars as well. So pairing it with 0:05:03.960 --> 0:05:05.760 a bit of fat all protein is actually probably a 0:05:05.800 --> 0:05:08.880 good option, but definitely from a health perspective. Like Susie mentioned, 0:05:08.880 --> 0:05:11.840 some cotta cheese rocotta from that protein would be a 0:05:11.920 --> 0:05:14.360 much better option from a health perspective, but I don't 0:05:14.360 --> 0:05:16.080 mind it. I think in terms of all jams, it's 0:05:16.120 --> 0:05:18.320 probably one of the better ones on the market, so 0:05:18.720 --> 0:05:21.760 thumbs up from ajam perspective. From the nutrition couch. 0:05:21.520 --> 0:05:23.120 Today, it's right up out jam. 0:05:24.400 --> 0:05:25.960 So we're recording this very late and we get a 0:05:26.000 --> 0:05:29.880 bit ridiculously silly. We haven't had any alcohol, so forgive 0:05:29.920 --> 0:05:33.560 us all rush, let's get serious now. Next one, Coal's 0:05:33.720 --> 0:05:36.880 strawberry jam four hundred and eighty grams two bucks, so 0:05:37.040 --> 0:05:39.719 very budget friendly, which can also be someone a concern, 0:05:39.800 --> 0:05:42.480 I guess in terms of quality, and a quick scanner 0:05:42.640 --> 0:05:45.320 ingredient list would suggest as much, with the first ingredient 0:05:45.440 --> 0:05:48.719 being glucose fructose syrup, so basically it's not fruit based. 0:05:48.720 --> 0:05:51.920 It's got added sugar, a syrup at that, which is 0:05:52.040 --> 0:05:56.119 very concentrated sweetness forty percent strawberries, so about a third 0:05:56.240 --> 0:05:59.040 less than you're getting from the French product. Followed by 0:05:59.040 --> 0:06:02.279 more sugar and cicitric acid which is simply used just 0:06:02.320 --> 0:06:05.400 to keep it fresh and the acidity right in the container, 0:06:05.680 --> 0:06:09.040 and a nice fresh product. It's actually made in Poland, 0:06:09.040 --> 0:06:09.960 which is a bit random. 0:06:10.040 --> 0:06:12.200 That's really random. They can't make that in Australia. That 0:06:12.320 --> 0:06:15.840 is so sugar and jam don't why we're getting it 0:06:15.920 --> 0:06:16.400 from Poland? 0:06:16.880 --> 0:06:19.720 Random? Okay, so per serve at twenty grams again is 0:06:19.760 --> 0:06:24.200 two hundred and forty killer jules, which is about sixty calories, 0:06:24.240 --> 0:06:26.799 so almost double what we're getting from the French product. 0:06:27.600 --> 0:06:31.000 It is zero point two grams of protein, so minimal, say, 0:06:31.200 --> 0:06:34.920 very little fat carbohydrate, thirteen point two grams and ten 0:06:35.000 --> 0:06:37.919 point two grams of sugar per serve, so that is 0:06:37.960 --> 0:06:41.920 a hefty, you know, whack of concentrated sugars you're getting 0:06:41.920 --> 0:06:44.520 from that product, more than two tea spoons in a 0:06:44.640 --> 0:06:48.200 hit of twenty grams. So you know, if I'm buying jam, 0:06:48.240 --> 0:06:50.720 I want it to be fruit basically, and this has 0:06:50.960 --> 0:06:53.960 not only reasonably low amounts of strawberries, but the first 0:06:54.080 --> 0:06:58.479 ingredient is just a terrible concentrated, poor quality glucose fructose syrup, 0:06:58.520 --> 0:07:01.520 which is just rubbish really. So it's a big thumbs 0:07:01.560 --> 0:07:04.159 down from me on this product, even though it's only 0:07:04.160 --> 0:07:04.640 two dollars. 0:07:04.800 --> 0:07:06.919 Yeah, we're not recommending it. It's less than half of 0:07:06.960 --> 0:07:09.400 it as fruit, like forty percent sugar. That's more than 0:07:09.400 --> 0:07:11.920 half of it is basically sugar. So although we know 0:07:12.000 --> 0:07:14.840 jam is sugar, we would ideally prefer to have more 0:07:15.160 --> 0:07:16.920 fruit in there, so at least you're getting some sort 0:07:16.960 --> 0:07:18.800 of nutrients and a little bit of fibread in there. 0:07:18.800 --> 0:07:21.720 So yeah, thumbs down from the nutrition couch today. 0:07:22.080 --> 0:07:24.600 And we should say we don't like syrups because they're concentrated. 0:07:24.640 --> 0:07:26.760 And this is the reason that dieticians will get frustrated 0:07:26.760 --> 0:07:30.120 with concentrated fruit products, whether it's fruit straps or that 0:07:30.280 --> 0:07:32.200 roll up kind of product, because even though it says 0:07:32.200 --> 0:07:34.560 one hundred percent fruit, it's concentrated, and there's nothing more 0:07:34.600 --> 0:07:38.200 concentrated than a syrup. So it's particularly that's even for me, 0:07:38.320 --> 0:07:41.800 worse than sugar itself, to be honest, because a heavily 0:07:41.840 --> 0:07:45.280 engineered product. So that's really disappointing, all right. The third 0:07:45.360 --> 0:07:48.480 product is a very interesting brand. It's the Natvia Strawberry 0:07:48.480 --> 0:07:51.440 fruits spread. Now, these products pop up in supermarket as 0:07:51.480 --> 0:07:54.000 low as sugar alternatives, and there's some really good options 0:07:54.000 --> 0:07:56.640 out there. I actually haven't seen this one, and I'll 0:07:56.680 --> 0:07:58.320 be interested to know if it's in the health food 0:07:58.320 --> 0:08:01.720 section or the regular section of the soup market. It's 0:08:01.720 --> 0:08:04.520 two forty gram so quite a small skinny jar at 0:08:04.600 --> 0:08:07.680 six dollars, so you are paying for a healthier product. 0:08:08.720 --> 0:08:11.600 But certainly Natvia is one of the best for the 0:08:11.640 --> 0:08:14.240 sweetener brands around and when you're looking at the nutritionals, 0:08:14.280 --> 0:08:17.360 they tend to be much better in terms of nutritional 0:08:17.400 --> 0:08:19.200 panel and sugar through it. So let's have a look. 0:08:19.640 --> 0:08:22.400 First ingredient strawberries, leyand so that is top march from 0:08:22.480 --> 0:08:24.640 us straight away, because we want a jam that's got 0:08:24.760 --> 0:08:26.480 fruit in it, so it's almost as much as the 0:08:26.480 --> 0:08:29.920 French product of fifty five percent. Instead of then using 0:08:30.160 --> 0:08:33.079 sugar itself, they're adding some fruit juice in there, apple 0:08:33.120 --> 0:08:35.640 and backcurrent, and then they're adding the natural sweetener blend, 0:08:35.679 --> 0:08:39.200 which is a erythritol and stevr together, which is the 0:08:39.280 --> 0:08:42.440 formula for natvia. So that's where they're getting the sweetness 0:08:42.440 --> 0:08:44.800 with a lot less sugar. Overall, there's a thickener in 0:08:44.840 --> 0:08:46.959 there to thicken it up a little bit given they're 0:08:47.000 --> 0:08:50.000 not using sugar so much in processing, a stabilizer some 0:08:50.080 --> 0:08:52.000 cheer seeds actually, which would give it a lovely flavor 0:08:52.000 --> 0:08:55.360 i'd imagine hasn't said how much, though, but chia through 0:08:55.360 --> 0:08:57.480 a jam gives it a lovely flavor if you get enough, 0:08:58.280 --> 0:09:02.040 so natural flavor city regulator preservative. So again being a 0:09:02.080 --> 0:09:03.960 more processed product, they do add a few things in 0:09:03.960 --> 0:09:06.600 to keep it more stable. Let's have a look at 0:09:06.640 --> 0:09:10.200 the nutritionals, so per twenty grams serve, again we're looking 0:09:10.440 --> 0:09:13.120 very low, just eight calories thirty three killo jeels, so 0:09:13.640 --> 0:09:15.880 a smidgen of what you're getting from the other product. 0:09:15.920 --> 0:09:18.880 So this is a truly low calorie form of jam, 0:09:19.360 --> 0:09:22.679 very little protein or fat as it would expect in 0:09:22.720 --> 0:09:25.360 the carbohydrate one point four grams total one point four 0:09:25.360 --> 0:09:28.400 grams of sugars. So you can see the profound difference. 0:09:28.480 --> 0:09:31.080 This has got a tenth of the sugars in it, 0:09:31.080 --> 0:09:34.560 given that it's a more engineered product, so a low 0:09:34.760 --> 0:09:39.439 calorie version of jam. Now, I have not tried this product. 0:09:39.559 --> 0:09:41.120 Have you tried it? Land, No, I haven't. 0:09:41.160 --> 0:09:43.760 I've had clients who have had, funnily enough, on hot 0:09:43.760 --> 0:09:45.120 Cross bunds, hot. 0:09:44.920 --> 0:09:47.600 Cross buns and jam bit sheeky. It's a double sugar, 0:09:47.679 --> 0:09:51.559 it's a double carbon. They're soul food of choice. But yeah, 0:09:51.720 --> 0:09:53.439 they quite like it, they say it's quite good. As 0:09:53.440 --> 0:09:54.840 I said, I'm not a jam person, so I haven't 0:09:54.840 --> 0:09:57.440 tried any of the ones today. But funnily enough, it's 0:09:57.520 --> 0:09:59.760 fifty five percent of straight ingredients, so we're not getting 0:09:59.760 --> 0:10:01.320 it from poland, which is a positive. 0:10:01.679 --> 0:10:04.160 But it is quite expensive, Like you're paying six dollars, 0:10:04.200 --> 0:10:06.840 you're paying three times the amount of the home brand jam. 0:10:07.280 --> 0:10:10.200 It is, I would say better nutritional leaders a specific 0:10:10.240 --> 0:10:13.480 a specifically formulated product. I wouldn't say that it's a 0:10:13.520 --> 0:10:17.080 clean ingredient lisp, but from a sugar and an energy 0:10:17.400 --> 0:10:20.120 density perspective, it's far better off. Particularly if you're somebody 0:10:20.120 --> 0:10:22.200 who eats a lot of jam, if he's somebody that 0:10:22.320 --> 0:10:24.000 just occasionally has it as a bit of a craving, 0:10:24.120 --> 0:10:26.640 or you're using it on toast before a big gym workout, 0:10:26.960 --> 0:10:29.400 we want the carbohydrate, we want the sugar. If the 0:10:29.480 --> 0:10:32.000 goal is to fuel your workout session, we actually want 0:10:32.000 --> 0:10:33.720 the sugar. So I'd be more than happy with my 0:10:33.720 --> 0:10:36.679 clients having a piece of regular white toast with some 0:10:36.800 --> 0:10:39.360 regular high sugar strawberry jam. If they're going into a 0:10:39.400 --> 0:10:42.000 big leg dawn, they're going to a big CrossFit session, 0:10:42.040 --> 0:10:44.120 or they're about to run a half marathon or something, 0:10:44.160 --> 0:10:46.199 I'm more than happy for them to have the normal staff. 0:10:46.480 --> 0:10:49.439 But this if your goal is fat loss, if you're 0:10:49.640 --> 0:10:52.400 in resistant, if you've got diabetes, if you're trying to 0:10:52.400 --> 0:10:55.760 lose some weight, if you regularly have jam, it probably 0:10:55.880 --> 0:10:58.640 is a better option for your pantry, particularly if you 0:10:58.679 --> 0:11:01.280 struggle to stick to about a t spoon, like Susie said, 0:11:01.360 --> 0:11:03.839 because a tablespoon is kind of pushing you over the edge, 0:11:03.840 --> 0:11:06.400 particularly if you're using a tablespoon per slice of bread, 0:11:06.559 --> 0:11:08.880 because most people would have two slices of bread, so 0:11:08.920 --> 0:11:11.600 you're getting in upwards of twenty grams of added sugar, 0:11:11.920 --> 0:11:13.600 which is kind of like your max for the day. 0:11:13.640 --> 0:11:16.200 So if you're someone that really likes jam, this is 0:11:16.320 --> 0:11:18.720 probably a better option for you. And it's actually got 0:11:18.720 --> 0:11:20.520 a very small amount of cheer seeds. I would say 0:11:20.520 --> 0:11:23.040 it's right down the ingredient list, and the fat content 0:11:23.200 --> 0:11:25.400 is less than zero point one, so you're not really 0:11:25.400 --> 0:11:28.000 getting much cheer at all in there. I'm just gonna say, 0:11:28.000 --> 0:11:30.000 maybe that adds to the price point, but not. 0:11:29.920 --> 0:11:32.720 Really for me. This product's perfect for anyone with glucose 0:11:32.760 --> 0:11:35.520 regulation issues, for someone with type two diabetes and shown 0:11:35.559 --> 0:11:39.280 resistance pcoas someone who has cravings, anyone who knows they're 0:11:39.280 --> 0:11:41.439 sort of sensitive and are driven to seek out more 0:11:41.480 --> 0:11:43.920 sweet food, This would absolutely be the product that I 0:11:43.920 --> 0:11:47.280 would suggest, particularly if you're a jam lover. You know, 0:11:47.400 --> 0:11:50.080 as I said, you know for kids or going to sport, 0:11:50.240 --> 0:11:52.960 or if you love, you know, a fruity jam and 0:11:53.000 --> 0:11:55.280 you really enjoy it, I wouldn't be pushing that product, 0:11:55.600 --> 0:11:57.240 but fair as I said, anyone who really needs to 0:11:57.280 --> 0:12:00.640 keep their sugar intake low or wanting to and still 0:12:00.679 --> 0:12:04.440 loves their jam, I would absolutely recommend this product, and 0:12:04.480 --> 0:12:06.520 if not, I'd probably go for the French one, which 0:12:06.559 --> 0:12:08.240 has got a really high proportion, but use it in 0:12:08.320 --> 0:12:10.680 much smaller amounts. You know, often I'm saying this to 0:12:10.720 --> 0:12:12.520 clients Y and I get their food diaries and they're 0:12:12.520 --> 0:12:15.000 having like a tablespoon of peanut butter on a slice 0:12:15.000 --> 0:12:17.320 of toast. It's too much. You got to spread thin. 0:12:17.679 --> 0:12:20.000 You know, A teaspoon is more than enough. You don't 0:12:20.000 --> 0:12:22.679 need a tablespoon. Like, the more you have, the more 0:12:22.720 --> 0:12:24.520 you want, particularly with sweet food. So you got to 0:12:24.520 --> 0:12:27.640 practice enjoying small amounts and saving it rather than going 0:12:27.640 --> 0:12:29.560 for big, heavy amounts. Now, save that for when you 0:12:29.600 --> 0:12:31.600 go into a high tea and having some fresh scones 0:12:31.640 --> 0:12:33.920 and cream and jam, and then when you're at home, 0:12:34.080 --> 0:12:36.800 practice spreading thinly and that'll go a long way in 0:12:37.280 --> 0:12:40.040 stopping the cravings for more and more sweet food over time. 0:12:40.520 --> 0:12:42.000 All right man. Well, that brings us to the end 0:12:42.040 --> 0:12:45.200 about Jam review for another week. If you haven't done so, 0:12:45.280 --> 0:12:47.160 please subscribe so you can get us delivered into your 0:12:47.200 --> 0:12:50.480 inbox every Sunday and Wednesday morning. If you're interested in 0:12:50.520 --> 0:12:52.800 more information on hormones, got health and fat loss, Our 0:12:53.080 --> 0:12:56.160 recordings from our tour last year available at our website, 0:12:56.240 --> 0:12:58.800 the nutritioncouch dot com, and if you're interested in hearing 0:12:58.880 --> 0:13:01.400 more about our favorite you can also buy our product 0:13:01.440 --> 0:13:04.240 review guide at that website. And we will look forward 0:13:04.280 --> 0:13:06.839 to seeing you on Sunday for our regular weekly drop 0:13:07.240 --> 0:13:08.120 and have a great week. 0:13:08.320 --> 0:13:22.160 Jam with you on Sunday.