1 00:00:00,720 --> 00:00:03,040 Speaker 1: Do you know if you get enough iodine in your diet? 2 00:00:03,680 --> 00:00:05,880 Speaker 1: Do you know what iodine is or what it does? 3 00:00:06,400 --> 00:00:09,080 Speaker 1: On today's episode of The Nutrition Couch, which have all 4 00:00:09,160 --> 00:00:12,680 Speaker 1: things iodine, what it is, what it does and why 5 00:00:12,760 --> 00:00:14,800 Speaker 1: it is so important for women's health. 6 00:00:15,360 --> 00:00:16,760 Speaker 2: Hi, I'm Susie Burrow. 7 00:00:16,800 --> 00:00:17,720 Speaker 3: And E'milene Wood. 8 00:00:18,079 --> 00:00:20,200 Speaker 1: And each week we bring you The Nutrition Couch, the 9 00:00:20,200 --> 00:00:22,560 Speaker 1: weekly podcast that keeps you up to date on everything 10 00:00:22,560 --> 00:00:24,919 Speaker 1: you need to know in the world of nutrition as 11 00:00:24,920 --> 00:00:27,800 Speaker 1: well as iod We have some new research that takes 12 00:00:27,880 --> 00:00:32,519 Speaker 1: a closer look at meal timing versus calorie intake and 13 00:00:32,600 --> 00:00:35,680 Speaker 1: whether intimate and fasting is a benefit when it comes 14 00:00:35,680 --> 00:00:36,280 Speaker 1: to weight loss. 15 00:00:36,840 --> 00:00:37,320 Speaker 2: Leah has a. 16 00:00:37,360 --> 00:00:40,240 Speaker 4: Nutritional smart baking product that she wants to talk about 17 00:00:40,640 --> 00:00:43,920 Speaker 4: and our listener question is all about snap bars and 18 00:00:44,000 --> 00:00:47,840 Speaker 4: specifically nut bars, so leanne. 19 00:00:47,479 --> 00:00:48,320 Speaker 2: Out of interest. 20 00:00:48,760 --> 00:00:53,080 Speaker 1: It is actually National Thyroid Aware this month and on 21 00:00:53,120 --> 00:00:56,240 Speaker 1: The Nutrition Couch we have talked about thyroid health before 22 00:00:56,840 --> 00:00:59,400 Speaker 1: almost a couple of years ago, but I don't think 23 00:00:59,440 --> 00:01:03,200 Speaker 1: that we've actually specifically taken a closer look at the 24 00:01:03,280 --> 00:01:08,280 Speaker 1: role of iodine and thyroid health, and specifically iodine in 25 00:01:08,319 --> 00:01:13,160 Speaker 1: our diets. Because Australians are actually at extremely high risk 26 00:01:13,240 --> 00:01:14,360 Speaker 1: of thyroid disease. 27 00:01:14,440 --> 00:01:15,880 Speaker 2: It's thought that there's up. 28 00:01:15,840 --> 00:01:19,880 Speaker 1: To a million people who have or have undiagnosed thyroid 29 00:01:19,880 --> 00:01:23,280 Speaker 1: disease in Australia, which is actually huge, and one of 30 00:01:23,319 --> 00:01:26,040 Speaker 1: the key reasons for that is that our intake of 31 00:01:26,280 --> 00:01:30,800 Speaker 1: the micronutrient iodine is actually pretty low because our soil 32 00:01:31,080 --> 00:01:33,880 Speaker 1: is very low in iodine as a whole country, and 33 00:01:33,920 --> 00:01:37,160 Speaker 1: specifically even people who live in rural areas are at 34 00:01:37,240 --> 00:01:39,800 Speaker 1: much higher risks than people in city areas. So again 35 00:01:39,880 --> 00:01:42,760 Speaker 1: that's to do with the environmental exposure that we have 36 00:01:42,880 --> 00:01:45,880 Speaker 1: to the nutrient. And we've spoken about this before as well. 37 00:01:45,920 --> 00:01:48,520 Speaker 1: In the old days, they used to clean dairy equipment 38 00:01:48,600 --> 00:01:51,480 Speaker 1: with a solution that contained iodine, and so we would 39 00:01:51,560 --> 00:01:53,720 Speaker 1: naturally get it in our dairy food. But they've actually 40 00:01:53,800 --> 00:01:55,920 Speaker 1: changed some of those processing techniques and we don't get 41 00:01:56,040 --> 00:01:58,680 Speaker 1: as much as we did from dairy and hence we're 42 00:01:58,680 --> 00:02:02,720 Speaker 1: seeing this dramatic rise with thyroid dysfunction. Now, the thyroid 43 00:02:02,800 --> 00:02:07,560 Speaker 1: gland is basically our central regulator of metabolism and it 44 00:02:07,600 --> 00:02:11,480 Speaker 1: produces hormones that have very powerful roles in metabolic function, 45 00:02:11,600 --> 00:02:14,960 Speaker 1: and that's why people have thyroid issues. They can lose weight, 46 00:02:15,000 --> 00:02:17,799 Speaker 1: they can feel very cold, they can even be gain 47 00:02:17,800 --> 00:02:20,400 Speaker 1: any weight, feel sluggish because it has this crucial role 48 00:02:20,440 --> 00:02:23,760 Speaker 1: of metabolism and the balance of these thyroid hormones dictates 49 00:02:23,800 --> 00:02:28,680 Speaker 1: that and those hormones require this nutrient iodine in very 50 00:02:28,720 --> 00:02:31,240 Speaker 1: small amounts that it's crucialist that doesn't get it. Basically, 51 00:02:31,240 --> 00:02:35,080 Speaker 1: it doesn't function optimally and hence the issue with consuming 52 00:02:35,080 --> 00:02:38,519 Speaker 1: adequate amounts of iodine in the diet is really really important. 53 00:02:38,960 --> 00:02:41,880 Speaker 1: And unlike nutrients like iron, where you think I need 54 00:02:41,880 --> 00:02:44,360 Speaker 1: to eat more meat or calcium, I need to have 55 00:02:44,400 --> 00:02:46,400 Speaker 1: more dairy. I did feel little bit of a tricky 56 00:02:46,440 --> 00:02:48,520 Speaker 1: one because whilst we don't need a lot of it, 57 00:02:48,520 --> 00:02:52,040 Speaker 1: it's not in very many foods. So recently when I 58 00:02:52,120 --> 00:02:55,919 Speaker 1: pendinntical on bread, I had a response from an expert 59 00:02:55,960 --> 00:02:58,400 Speaker 1: in thyroid health and he said to me that I 60 00:02:58,440 --> 00:03:02,080 Speaker 1: should have mentioned that our read in Australia is fortified 61 00:03:02,440 --> 00:03:05,040 Speaker 1: with id which has played a big role in the 62 00:03:05,040 --> 00:03:08,800 Speaker 1: health of thyroid for Australian women. And yes, bread and 63 00:03:08,840 --> 00:03:12,920 Speaker 1: actually milk is still relatively rich sources of that key nutrient, 64 00:03:13,560 --> 00:03:17,080 Speaker 1: but nutritionally probably the foods that it's important to know 65 00:03:17,160 --> 00:03:20,880 Speaker 1: it's in richest amounts in is actually our seafood. So 66 00:03:20,919 --> 00:03:24,320 Speaker 1: that's why we're often recommending a diet that's higher in seafood. 67 00:03:24,360 --> 00:03:28,520 Speaker 1: So any kind of shellfish fish itself, even seaweed, are 68 00:03:28,639 --> 00:03:30,240 Speaker 1: very rich sources of ID. 69 00:03:30,680 --> 00:03:32,120 Speaker 2: So if I'm sort of talking. 70 00:03:31,840 --> 00:03:35,040 Speaker 1: To someone about thyroid health, I'll often be talking about 71 00:03:35,080 --> 00:03:37,320 Speaker 1: increasing the amount of seafood and aiming for that seafood 72 00:03:37,320 --> 00:03:40,160 Speaker 1: in the diet two to three times each week. Certainly, 73 00:03:40,160 --> 00:03:42,920 Speaker 1: if I've got clients who are choosing a plant based 74 00:03:42,960 --> 00:03:46,360 Speaker 1: diet and choosing plant based milks and oat milk, they're 75 00:03:46,160 --> 00:03:49,280 Speaker 1: they're milks that don't contain any so unlike dairy milk, 76 00:03:49,320 --> 00:03:53,280 Speaker 1: which may still have some in it through the processing. 77 00:03:52,760 --> 00:03:55,080 Speaker 2: Techniques, plant milks have none. 78 00:03:55,400 --> 00:03:57,240 Speaker 1: And hence, if you're sort of having a diet that 79 00:03:57,240 --> 00:04:00,200 Speaker 1: you're adjusting for various reasons all for example, have a 80 00:04:00,200 --> 00:04:03,480 Speaker 1: gluten free diet or choosing sour dough tope lives, they 81 00:04:03,520 --> 00:04:06,760 Speaker 1: may not always have that fortified flour, so you may 82 00:04:06,760 --> 00:04:08,840 Speaker 1: also not be getting it that way. So I do 83 00:04:08,960 --> 00:04:11,080 Speaker 1: tend to say to my clients in general, I like 84 00:04:11,120 --> 00:04:13,720 Speaker 1: you to use an iodize salt that's like the little 85 00:04:13,720 --> 00:04:16,520 Speaker 1: one with the green Now again, if people are using 86 00:04:16,560 --> 00:04:19,039 Speaker 1: more natural salts, they might be doing Himalayan salt, or 87 00:04:19,040 --> 00:04:22,440 Speaker 1: they might be doing different types. Again, it won't necessarily 88 00:04:22,440 --> 00:04:23,960 Speaker 1: have the iodine in it, which is why it can 89 00:04:24,000 --> 00:04:26,080 Speaker 1: be sometimes good to actually seek out the one that 90 00:04:26,160 --> 00:04:28,880 Speaker 1: has the iodine in it. Now, of course people will 91 00:04:28,880 --> 00:04:31,159 Speaker 1: say it's not good to add salt to food. Well, 92 00:04:31,640 --> 00:04:34,320 Speaker 1: my opinion on that is, in general, it's much better 93 00:04:34,320 --> 00:04:37,159 Speaker 1: to have a diet that is nutritionally balanced. And if you, 94 00:04:37,320 --> 00:04:41,080 Speaker 1: for example, eat large amounts of salad and vegetables in 95 00:04:41,120 --> 00:04:42,480 Speaker 1: season you're dressing with a bit of. 96 00:04:42,360 --> 00:04:44,440 Speaker 2: Salt, the benefits out weigh the negative. 97 00:04:44,480 --> 00:04:46,479 Speaker 1: So a high salt diet's a problem when your diet's 98 00:04:46,520 --> 00:04:49,599 Speaker 1: packed full of ultra processed foods. But when the bulk 99 00:04:49,640 --> 00:04:52,520 Speaker 1: of your diet is fresh, natural, unprocess foods that you're 100 00:04:52,560 --> 00:04:54,720 Speaker 1: cooking at home, using a little bit of salt for 101 00:04:54,839 --> 00:04:57,719 Speaker 1: seasoning once a day is no cause for concern. 102 00:04:57,760 --> 00:04:58,360 Speaker 2: And certainly for. 103 00:04:58,320 --> 00:05:02,200 Speaker 1: My women of child bearing age feeding trying to get pregnant, 104 00:05:02,560 --> 00:05:06,919 Speaker 1: because suboptimal id intake has profound effects in pregnancy. You 105 00:05:06,960 --> 00:05:08,840 Speaker 1: certainly want to go into a pregnancy knowing that you're 106 00:05:08,839 --> 00:05:11,160 Speaker 1: getting an iodine intake which is also why, of course 107 00:05:11,200 --> 00:05:13,600 Speaker 1: a lot of pregnancy supplements have id in them at 108 00:05:13,600 --> 00:05:15,760 Speaker 1: the moment. But it's something I think just to talk 109 00:05:15,760 --> 00:05:18,440 Speaker 1: about because, as I said, if you're someone who naturally 110 00:05:18,520 --> 00:05:21,320 Speaker 1: ers towards plant based milks, if you're not eating a 111 00:05:21,360 --> 00:05:23,919 Speaker 1: lot of bread or choosing a sort of artesian loath 112 00:05:24,520 --> 00:05:26,960 Speaker 1: not adding much salt, you know, it's quite possible you're 113 00:05:27,000 --> 00:05:29,200 Speaker 1: one of those many people getting inadequates amounts of this 114 00:05:29,320 --> 00:05:30,720 Speaker 1: important nutrient in your diet. 115 00:05:31,520 --> 00:05:32,239 Speaker 5: One hundred percent. 116 00:05:32,560 --> 00:05:35,520 Speaker 3: Like you said, it's pretty prevalent in seafood, but I 117 00:05:35,560 --> 00:05:37,719 Speaker 3: have so many clients who just had a preference don't 118 00:05:37,839 --> 00:05:40,640 Speaker 3: enjoy seafood, particularly the ones that are really high in 119 00:05:40,760 --> 00:05:43,120 Speaker 3: id in, such as prawns and muscles and oisteres. Like 120 00:05:43,160 --> 00:05:46,160 Speaker 3: I myself like prawns, but I don't really ever cook 121 00:05:46,160 --> 00:05:47,680 Speaker 3: with them. Like I'll have some if I go out 122 00:05:47,720 --> 00:05:50,039 Speaker 3: to like a beautiful seafood restaurant or something like that, 123 00:05:50,160 --> 00:05:51,720 Speaker 3: or if it's Christmas Day. You know, el was these 124 00:05:51,760 --> 00:05:54,000 Speaker 3: loved prawns on Christmas, but it's not something that I 125 00:05:54,080 --> 00:05:57,159 Speaker 3: regularly uses a protein sauce during my meal prep, and 126 00:05:57,279 --> 00:05:59,000 Speaker 3: like you said, I tend to go for more of 127 00:05:59,040 --> 00:06:03,480 Speaker 3: those beautiful artias, you know, loaded seed sourdo type loaves. 128 00:06:03,520 --> 00:06:07,400 Speaker 3: So it's an interesting, I guess, topic to consider because 129 00:06:07,400 --> 00:06:09,679 Speaker 3: it is one of those micronutrients that we don't really 130 00:06:09,720 --> 00:06:12,479 Speaker 3: think about, but you and I come across ladies all 131 00:06:12,520 --> 00:06:14,839 Speaker 3: the time that I have issues with their thoroid functions. 132 00:06:14,880 --> 00:06:17,200 Speaker 3: So it is something that is talked about pretty heavily 133 00:06:17,240 --> 00:06:19,160 Speaker 3: in pregnancy, but the minute, you know, you pop the 134 00:06:19,200 --> 00:06:21,800 Speaker 3: baby out, nobody sort of mentions it again. But we 135 00:06:21,839 --> 00:06:25,560 Speaker 3: do know that thio dysfunction, particularly in that postpart and period, 136 00:06:25,839 --> 00:06:28,919 Speaker 3: is actually, you know, on the rise in women. I 137 00:06:28,960 --> 00:06:31,800 Speaker 3: actually myself had a bit of a i would say 138 00:06:31,800 --> 00:06:34,320 Speaker 3: issue with my thorough like it was very overactive, that 139 00:06:34,400 --> 00:06:36,880 Speaker 3: it was very underactive after my first pregnancy with me, 140 00:06:37,080 --> 00:06:39,880 Speaker 3: so I've had that fairly closely monitored after my pregnancy 141 00:06:39,920 --> 00:06:42,320 Speaker 3: with Tilly as well, So it is something that is 142 00:06:42,400 --> 00:06:45,160 Speaker 3: more on the rise. So good to have these conversations. 143 00:06:45,200 --> 00:06:47,039 Speaker 3: And I didn't even know there was in entire month 144 00:06:47,240 --> 00:06:50,719 Speaker 3: dedicated to you know, thorough hotels, So that's that's awesome 145 00:06:50,760 --> 00:06:52,640 Speaker 3: as well. You taught me something new today. 146 00:06:52,720 --> 00:06:55,359 Speaker 1: It is good because I think so many women going 147 00:06:55,400 --> 00:06:58,760 Speaker 1: through these years of small children working full time. Our 148 00:06:58,800 --> 00:07:01,520 Speaker 1: health is often way down the list of priorities because 149 00:07:01,520 --> 00:07:04,599 Speaker 1: you're in survival mode, you know, so frequently. So I 150 00:07:04,600 --> 00:07:05,960 Speaker 1: think it's just always good as a bit of a 151 00:07:05,960 --> 00:07:08,800 Speaker 1: reminder to say, oh, hang on, you're right, I don't 152 00:07:09,080 --> 00:07:11,400 Speaker 1: have I have almond milk, I don't need a lot 153 00:07:11,400 --> 00:07:13,760 Speaker 1: of bread, and I certainly don't add a lot of salt, 154 00:07:13,760 --> 00:07:15,560 Speaker 1: and hang on, I'm not feeling great and this is 155 00:07:15,600 --> 00:07:17,400 Speaker 1: something that affects our well being on a day to 156 00:07:17,480 --> 00:07:18,160 Speaker 1: day basis. 157 00:07:18,240 --> 00:07:19,680 Speaker 2: So, as I said, we. 158 00:07:19,680 --> 00:07:22,440 Speaker 1: Often talk about thyroid health and people will email us 159 00:07:22,480 --> 00:07:24,920 Speaker 1: and say, look, I've got an indirective thyroid, what diet 160 00:07:24,960 --> 00:07:27,040 Speaker 1: should I be having? But for all of us our 161 00:07:27,160 --> 00:07:30,000 Speaker 1: general health, making sure you're getting a server, I would say, 162 00:07:30,000 --> 00:07:32,440 Speaker 1: an id rich food at least once a day. So 163 00:07:32,480 --> 00:07:34,720 Speaker 1: if you're a seafood eater, amazing, you know, reach for 164 00:07:34,760 --> 00:07:37,200 Speaker 1: the shelf which have your smoke choices or smoke muscles, 165 00:07:37,280 --> 00:07:40,000 Speaker 1: or get the garlet prawns in the supermarket. If you 166 00:07:40,160 --> 00:07:42,920 Speaker 1: do like sushi and sashimi, you know, get the seaweed snacks. 167 00:07:42,920 --> 00:07:46,160 Speaker 1: They're fantastic sources. But if you are not someone who 168 00:07:46,240 --> 00:07:49,040 Speaker 1: likes any of those foods, or just doesn't eat overly 169 00:07:49,080 --> 00:07:51,880 Speaker 1: well because you're so busy with all your other commitments 170 00:07:51,880 --> 00:07:53,920 Speaker 1: in life. One of the best things that you can 171 00:07:53,960 --> 00:07:56,320 Speaker 1: do is, you know, season you're dressing once a day 172 00:07:56,360 --> 00:07:59,360 Speaker 1: with an idy soult or take a general women's health 173 00:07:59,440 --> 00:08:02,800 Speaker 1: multi vitem that contains iod just to tick that box. 174 00:08:03,240 --> 00:08:05,120 Speaker 1: And you know, you and I are often sort of 175 00:08:05,160 --> 00:08:07,880 Speaker 1: thinking or sharing with clients, Oh, you don't need supplements. 176 00:08:07,920 --> 00:08:10,440 Speaker 1: But in the case of you know that your nutritions 177 00:08:10,440 --> 00:08:13,520 Speaker 1: compromise just because there's a huge pressure on your time, 178 00:08:14,080 --> 00:08:16,560 Speaker 1: there's nothing wrong with taking a general multi vitamin even 179 00:08:16,560 --> 00:08:19,160 Speaker 1: every second act to tick the box on those nutrients. 180 00:08:19,160 --> 00:08:22,680 Speaker 1: Particularly if you are maybe siliac, maybe you are vegan, 181 00:08:22,800 --> 00:08:25,800 Speaker 1: your plant based, you can't tolerate dairy. They're all signs 182 00:08:26,040 --> 00:08:28,760 Speaker 1: that you perhaps would benefit from a general women's multi 183 00:08:28,840 --> 00:08:32,440 Speaker 1: vitamin that contains nutrients like iodine, just to tick the 184 00:08:32,480 --> 00:08:33,120 Speaker 1: box on that. 185 00:08:33,480 --> 00:08:35,679 Speaker 2: You know, that's a lot of people. Add a million. 186 00:08:35,400 --> 00:08:39,960 Speaker 1: Australians with undiagnosed viral issues like that's a big problem. Now, 187 00:08:40,000 --> 00:08:42,640 Speaker 1: wonder people aren't feeling overly great, particularly coming into winter. 188 00:08:42,800 --> 00:08:46,000 Speaker 1: Envitamin D will also suffer, so even though there's loads 189 00:08:46,000 --> 00:08:47,960 Speaker 1: of food around it doesn't always mean that we're getting 190 00:08:48,000 --> 00:08:51,720 Speaker 1: those key nutrients. And yeah, in Australia, it's interesting that 191 00:08:51,720 --> 00:08:53,600 Speaker 1: that is one that really pops up. So yeah, it 192 00:08:53,640 --> 00:08:56,160 Speaker 1: is Thyroid Health Awareness Month. If you know that your 193 00:08:56,160 --> 00:08:57,760 Speaker 1: thyroid's been at risk in the past, gets to your 194 00:08:57,800 --> 00:08:59,760 Speaker 1: GP to have a check. We always suggest gaving an 195 00:08:59,760 --> 00:09:02,400 Speaker 1: add your check up if you're a woman anyway, for 196 00:09:02,559 --> 00:09:05,680 Speaker 1: your hormones and any signs of fatigue. But it's a 197 00:09:05,679 --> 00:09:07,320 Speaker 1: good reminder of all of us. If you're not feeling 198 00:09:07,320 --> 00:09:09,320 Speaker 1: your best, it could be a thyro and it's certainly 199 00:09:09,320 --> 00:09:10,200 Speaker 1: worth checking out. 200 00:09:10,720 --> 00:09:13,160 Speaker 3: Particularly if you are in that postpartum period. I myself 201 00:09:13,160 --> 00:09:15,400 Speaker 3: have booked in my blood tests for a couple of 202 00:09:15,400 --> 00:09:18,320 Speaker 3: weeks time. I think it's a really depleting time in 203 00:09:18,360 --> 00:09:21,000 Speaker 3: your life. Why it's not just id in and theroid 204 00:09:21,040 --> 00:09:23,360 Speaker 3: that you need to be aware of. There's so many 205 00:09:23,480 --> 00:09:26,160 Speaker 3: macro and micro nutrients that women are failing to meet 206 00:09:26,559 --> 00:09:29,320 Speaker 3: a during pregnancy, but also just due to the demands 207 00:09:29,360 --> 00:09:32,120 Speaker 3: of that postpartum period which can actually go on years. 208 00:09:32,120 --> 00:09:34,760 Speaker 3: I did a little update on my postpartum fat Lost 209 00:09:34,800 --> 00:09:37,040 Speaker 3: Journey online yesterday Susie and I had so many women 210 00:09:37,120 --> 00:09:40,120 Speaker 3: being like is nine month still considered postpartum's two years 211 00:09:40,120 --> 00:09:41,360 Speaker 3: postpartum my kids five? 212 00:09:41,480 --> 00:09:42,160 Speaker 5: Is that okay? 213 00:09:42,440 --> 00:09:46,440 Speaker 3: That postpartum period doesn't really have a you know, define 214 00:09:46,559 --> 00:09:49,600 Speaker 3: number on it in you know, what I would consider 215 00:09:49,640 --> 00:09:51,600 Speaker 3: as the postpartum period. I don't think it's you know, 216 00:09:51,880 --> 00:09:54,000 Speaker 3: only the first eight weeks, so only the first six 217 00:09:54,040 --> 00:09:56,480 Speaker 3: months or anything like that. I think if you're tired 218 00:09:56,480 --> 00:09:59,120 Speaker 3: and you're rundown, you're not sleeping, well, you're busy, you're 219 00:09:59,120 --> 00:10:02,520 Speaker 3: caring for everybody else, you're still in the throes of that, 220 00:10:02,880 --> 00:10:05,800 Speaker 3: you know, you know, postpartum slash early childhood period. So 221 00:10:05,840 --> 00:10:08,800 Speaker 3: you still need to be really considerate of those choices, 222 00:10:09,040 --> 00:10:12,240 Speaker 3: and particularly also if you have either a family history 223 00:10:12,280 --> 00:10:16,200 Speaker 3: of or you yourself have an autoimmune condition. Autoimmune diseases 224 00:10:16,240 --> 00:10:20,400 Speaker 3: are actually very closely linked with thiroid disorders, so really 225 00:10:20,440 --> 00:10:24,120 Speaker 3: be extra conscious of your idine intake if you, of 226 00:10:24,160 --> 00:10:26,679 Speaker 3: course have a thiroid issue, or if you have another 227 00:10:26,720 --> 00:10:30,080 Speaker 3: type of autoimmune disease, because once you've got one autoimmune disease, 228 00:10:30,240 --> 00:10:33,520 Speaker 3: you're actually more likely to potentially develop a further one 229 00:10:33,600 --> 00:10:36,000 Speaker 3: later on down the track. So between your gut health 230 00:10:36,360 --> 00:10:38,680 Speaker 3: and just trying to do things like reducing levels of 231 00:10:38,720 --> 00:10:40,840 Speaker 3: inflammation and that sort of thing in your body. There 232 00:10:40,840 --> 00:10:42,680 Speaker 3: are two of the best things you can do to 233 00:10:42,880 --> 00:10:46,920 Speaker 3: just support your body, to maximize nutrition awareness to reduce 234 00:10:46,960 --> 00:10:50,880 Speaker 3: those risks of autoimmune conditions and potentially thiroid disorders later on. 235 00:10:51,640 --> 00:10:53,920 Speaker 1: All right, well, there's some new research lean all about 236 00:10:53,920 --> 00:10:56,600 Speaker 1: intermit and fasting that got a little bit of attention. 237 00:10:56,720 --> 00:10:58,719 Speaker 1: It was actually published in quite a significant journal. I 238 00:10:58,720 --> 00:11:01,679 Speaker 1: think it was in and Ailes of Turtle Medicine. A 239 00:11:01,720 --> 00:11:05,600 Speaker 1: close trial looking at time restricted eating windows and calorie 240 00:11:05,640 --> 00:11:08,280 Speaker 1: intake with a group of overweight and obese people. 241 00:11:09,160 --> 00:11:11,760 Speaker 3: Yeah, very new research, hot off the press. As far 242 00:11:11,800 --> 00:11:14,080 Speaker 3: as research goes, it's pretty much as new as you 243 00:11:14,120 --> 00:11:16,960 Speaker 3: can get. So the research study was the effects of 244 00:11:17,480 --> 00:11:21,720 Speaker 3: isochloric time restricted eating on body weight in obese adults. 245 00:11:21,720 --> 00:11:24,120 Speaker 3: So it's a randomized control trial, which is a very 246 00:11:24,160 --> 00:11:27,679 Speaker 3: good quality of research. And yeah, it was published on 247 00:11:27,760 --> 00:11:30,000 Speaker 3: the nineteenth of April twenty fourth. As we said, very 248 00:11:30,080 --> 00:11:32,719 Speaker 3: very recent. Now, what they did is they looked at 249 00:11:32,840 --> 00:11:37,320 Speaker 3: time restricted eating and whether that lowered body weight. So 250 00:11:37,400 --> 00:11:41,200 Speaker 3: what they did is they put participants into two groups. 251 00:11:41,240 --> 00:11:44,040 Speaker 3: So these were obese adults, These weren't children, they weren't teenagers. 252 00:11:44,080 --> 00:11:47,040 Speaker 3: They weren't healthy adults. These were adults with obesity and 253 00:11:47,280 --> 00:11:50,720 Speaker 3: or pre diabetes or diabetes. So these participants or adults 254 00:11:50,760 --> 00:11:54,200 Speaker 3: were randomly assigned into two separate groups. One group was 255 00:11:54,240 --> 00:11:57,280 Speaker 3: a time restricted eating group where they had a ten 256 00:11:57,400 --> 00:12:00,520 Speaker 3: hour eating window where eighty percent of their can calories 257 00:12:00,520 --> 00:12:04,040 Speaker 3: were eaten before one pm. And the other group was 258 00:12:04,120 --> 00:12:06,719 Speaker 3: like a usual eating pattern, but they had to eat 259 00:12:06,760 --> 00:12:09,200 Speaker 3: within a sixteen hour window, which is very standard for 260 00:12:09,280 --> 00:12:12,719 Speaker 3: the average adult, but fifty percent of the calories had 261 00:12:12,760 --> 00:12:15,719 Speaker 3: to actually be eaten after five PM. And they did 262 00:12:15,760 --> 00:12:18,960 Speaker 3: these two groups in these eating patterns for twelve weeks, 263 00:12:19,080 --> 00:12:21,880 Speaker 3: and at the end of that it actually showed what 264 00:12:22,040 --> 00:12:24,640 Speaker 3: I would consider we already knew in regards to time 265 00:12:24,640 --> 00:12:26,600 Speaker 3: restricted eating, but I think it's just a really good 266 00:12:26,679 --> 00:12:30,959 Speaker 3: update and another study to confirm that really both groups 267 00:12:31,000 --> 00:12:35,000 Speaker 3: lost weight, but the timing of the food didn't so 268 00:12:35,200 --> 00:12:39,480 Speaker 3: much matter. So there were forty one randomly assigned participants 269 00:12:39,480 --> 00:12:42,679 Speaker 3: across the intervention, but they did lose weight, but the 270 00:12:42,840 --> 00:12:46,360 Speaker 3: timing of the difference came down to the calorie loads. 271 00:12:46,400 --> 00:12:50,240 Speaker 3: So both groups were in a calorie controlled state, I guess, 272 00:12:50,280 --> 00:12:53,000 Speaker 3: so they had reduced the calories to achieve a calorie deficit, 273 00:12:53,280 --> 00:12:56,360 Speaker 3: but the timing of those groups didn't actually seem to 274 00:12:56,400 --> 00:12:59,440 Speaker 3: matter when it came to body fat loss. So really, 275 00:12:59,480 --> 00:13:01,920 Speaker 3: what were saying is you can do into in fasting, 276 00:13:01,960 --> 00:13:05,760 Speaker 3: but into in fasting isn't anything magical. What's magical is 277 00:13:05,760 --> 00:13:07,360 Speaker 3: the fact that a lot of people are able to 278 00:13:07,400 --> 00:13:10,880 Speaker 3: achieve a calorie deficit better from dropping off. You know, 279 00:13:10,960 --> 00:13:13,040 Speaker 3: most people drop off kind of one or two meals 280 00:13:13,040 --> 00:13:15,680 Speaker 3: of the day and eat within a very tight eating window, 281 00:13:15,920 --> 00:13:18,400 Speaker 3: and that creates the calorie deficit. But we know it 282 00:13:18,440 --> 00:13:21,200 Speaker 3: doesn't work for you know, everybody. It is actually still 283 00:13:21,320 --> 00:13:25,080 Speaker 3: very easy to overeat within that restricted calorie window, and 284 00:13:25,120 --> 00:13:27,840 Speaker 3: you're not obviously going to achieve the deficit or the 285 00:13:27,840 --> 00:13:30,400 Speaker 3: weight loss that you want to if you're overeating within 286 00:13:30,440 --> 00:13:30,960 Speaker 3: that window. 287 00:13:31,080 --> 00:13:32,400 Speaker 2: So it's a good study to. 288 00:13:32,400 --> 00:13:35,560 Speaker 3: Reinforce what we already knew that there was nothing magical 289 00:13:35,559 --> 00:13:38,000 Speaker 3: about into in fasting. But the amount of calories you 290 00:13:38,000 --> 00:13:40,760 Speaker 3: consume across the day is very important, but if you 291 00:13:40,800 --> 00:13:42,480 Speaker 3: have the bulk of them at nighttime, or if you 292 00:13:42,520 --> 00:13:45,160 Speaker 3: have the bulk in the morning, that actually doesn't impact 293 00:13:45,440 --> 00:13:46,000 Speaker 3: weight loss. 294 00:13:46,480 --> 00:13:48,520 Speaker 1: Yeah, I think it was really interesting because it just 295 00:13:48,760 --> 00:13:52,000 Speaker 1: again reiterates how important calorie control is, and it's so 296 00:13:52,120 --> 00:13:54,640 Speaker 1: easy for extras to slip in all the time. And 297 00:13:54,679 --> 00:13:56,840 Speaker 1: you know, a client actually just sent me a soup 298 00:13:56,960 --> 00:14:00,199 Speaker 1: recipe and you know it's packful, a healthy ingredient. But 299 00:14:00,240 --> 00:14:03,160 Speaker 1: when I looked at have like sixty grams of carbohydrate perserve, 300 00:14:03,320 --> 00:14:06,480 Speaker 1: you know, that's a significant load, you know, and again 301 00:14:06,559 --> 00:14:09,280 Speaker 1: bumping up the calories even in healthy food. But I 302 00:14:09,280 --> 00:14:13,280 Speaker 1: guess my observation with clients and my client base is 303 00:14:13,320 --> 00:14:18,240 Speaker 1: generally very busy working people juggling families or big jobs, 304 00:14:18,240 --> 00:14:20,800 Speaker 1: and they're routinely home late at night. You know, they're 305 00:14:20,840 --> 00:14:23,560 Speaker 1: leaving the office at seven seven point thirty coming in 306 00:14:23,640 --> 00:14:26,800 Speaker 1: eight eight thirty nine. And what I noticed as a 307 00:14:26,840 --> 00:14:31,280 Speaker 1: trend is the tendency to just grab quick meals at night, 308 00:14:31,920 --> 00:14:35,840 Speaker 1: whether it is a takeaway, or whether it is leftovers 309 00:14:35,840 --> 00:14:38,040 Speaker 1: from what the kids have had, or whether it is. 310 00:14:38,000 --> 00:14:41,960 Speaker 2: Just toast toast or just cereal. I'm having yoga and granola. 311 00:14:42,160 --> 00:14:45,200 Speaker 1: Now those foods, there's something wrong with any of those foods, 312 00:14:45,200 --> 00:14:47,040 Speaker 1: But if you look at the calorie loads, they tend 313 00:14:47,040 --> 00:14:49,480 Speaker 1: to be on the higher side compared to a grill 314 00:14:49,520 --> 00:14:53,240 Speaker 1: piece of fish and vegetables or a salad, or a 315 00:14:53,280 --> 00:14:56,440 Speaker 1: tray bake of roast vegetables and a grill piece of lamb, 316 00:14:56,520 --> 00:14:58,880 Speaker 1: or even a soup. So I don't know whether it's 317 00:14:59,080 --> 00:15:01,960 Speaker 1: as we get later into the evening we need more 318 00:15:01,960 --> 00:15:04,160 Speaker 1: comfort food, or we're looking for that carbohydrate because you 319 00:15:04,200 --> 00:15:07,000 Speaker 1: sugar's gone low because it's getting later. I don't know 320 00:15:07,040 --> 00:15:09,760 Speaker 1: whether it's because you're fatigued and you're looking for that 321 00:15:09,840 --> 00:15:12,200 Speaker 1: hit of energy, or I don't know lean if it's 322 00:15:12,200 --> 00:15:16,360 Speaker 1: just programming that we associate quick, later night dinners with 323 00:15:16,440 --> 00:15:19,160 Speaker 1: things like toast. But I think the key for my 324 00:15:19,240 --> 00:15:22,720 Speaker 1: busy people who routinely find themselves eating later is to 325 00:15:22,880 --> 00:15:25,640 Speaker 1: know what your lighter meal options that you can grab are. 326 00:15:26,120 --> 00:15:27,920 Speaker 1: And you know, quite often I might use a pre 327 00:15:28,040 --> 00:15:31,320 Speaker 1: made meal from the frozen or fresh section, which if 328 00:15:31,320 --> 00:15:32,520 Speaker 1: you look at them, you say, oh, it's not as 329 00:15:32,520 --> 00:15:34,480 Speaker 1: good as fish and vegetables, but it's still pretty good, 330 00:15:34,480 --> 00:15:36,600 Speaker 1: and they're often really tight calorie control. And I think 331 00:15:36,600 --> 00:15:39,320 Speaker 1: that can really help busy people because even if you 332 00:15:39,320 --> 00:15:41,360 Speaker 1: pick up something healthy on the way home, even if 333 00:15:41,360 --> 00:15:45,040 Speaker 1: you pick up a barbecue chicken and a salad from 334 00:15:45,160 --> 00:15:47,440 Speaker 1: one of the local chicken shops, it's still got quite 335 00:15:47,480 --> 00:15:49,360 Speaker 1: a lot of calories late at night. You know, barbecue 336 00:15:49,440 --> 00:15:51,760 Speaker 1: chickens still got the skin. You know, you have to 337 00:15:51,760 --> 00:15:53,440 Speaker 1: be really strict and only eat the breast meat. The 338 00:15:53,440 --> 00:15:57,120 Speaker 1: salads are ladened in dressing. So even the healthier options 339 00:15:57,160 --> 00:15:59,080 Speaker 1: that you grab tend to be hind calories. 340 00:15:59,080 --> 00:16:00,880 Speaker 2: So calorie control options. 341 00:16:00,840 --> 00:16:03,520 Speaker 1: Whether it's a pre made soup or whether it's a 342 00:16:03,560 --> 00:16:05,680 Speaker 1: pre made meal, can really keep you on track at 343 00:16:05,680 --> 00:16:08,720 Speaker 1: that time because even if the dinner's light, then we 344 00:16:08,760 --> 00:16:10,480 Speaker 1: have a glass of wine and we have a dessert, 345 00:16:10,520 --> 00:16:12,120 Speaker 1: and all of a sudden, you're eating six eight hundred 346 00:16:12,160 --> 00:16:14,720 Speaker 1: calories when for weight control you'd be closer to four 347 00:16:14,800 --> 00:16:17,480 Speaker 1: or five. So, you know, don't be scared to use 348 00:16:17,480 --> 00:16:20,640 Speaker 1: some of those convenient options that calorie controlled because they 349 00:16:20,640 --> 00:16:22,800 Speaker 1: can really keep your dyet on track. And my go 350 00:16:22,920 --> 00:16:24,680 Speaker 1: to late at night meals and omelet you know, it's 351 00:16:24,680 --> 00:16:27,400 Speaker 1: so delicious to have a couple of eggs, grated veggies, 352 00:16:27,440 --> 00:16:28,920 Speaker 1: a bit of goats cheese and it comes in like 353 00:16:29,000 --> 00:16:31,080 Speaker 1: three hundred calories and it's delicious. So if you can 354 00:16:31,120 --> 00:16:33,880 Speaker 1: find some lighter options that keep the calories under control, 355 00:16:34,560 --> 00:16:37,200 Speaker 1: it will in align with that research, not matter that 356 00:16:37,240 --> 00:16:40,240 Speaker 1: you're eating late at night, but it will ensure that 357 00:16:40,280 --> 00:16:43,640 Speaker 1: you're keeping that area tight rather than letting the peanut 358 00:16:43,640 --> 00:16:45,760 Speaker 1: but a toast slip in, which is you know, significant 359 00:16:46,040 --> 00:16:49,240 Speaker 1: number of galleries and got up hydrites and fat relatively 360 00:16:49,320 --> 00:16:50,160 Speaker 1: late in the evening. 361 00:16:50,640 --> 00:16:52,320 Speaker 3: Yeah, I think it's a good point because you know, 362 00:16:52,360 --> 00:16:54,120 Speaker 3: often on the podcast we say, look, try not to 363 00:16:54,120 --> 00:16:55,960 Speaker 3: have the bulk of your calories at nighttime. And we 364 00:16:56,080 --> 00:16:58,160 Speaker 3: know the science shows us that as long as your 365 00:16:58,440 --> 00:17:00,720 Speaker 3: calories are in check throughout the day, it doesn't matter 366 00:17:00,800 --> 00:17:03,160 Speaker 3: if you're eating late at night. But what tends to 367 00:17:03,240 --> 00:17:06,640 Speaker 3: happen is that our food choices aren't as good quality 368 00:17:06,680 --> 00:17:08,560 Speaker 3: at nut time. I mean, I don't know anyone sitting 369 00:17:08,560 --> 00:17:10,960 Speaker 3: on the couch eating some carrot sticks in a little 370 00:17:10,960 --> 00:17:13,359 Speaker 3: bit of say salsa or anything like that. Luck you 371 00:17:13,440 --> 00:17:15,159 Speaker 3: might do during the day to try and get some 372 00:17:15,200 --> 00:17:17,920 Speaker 3: more veggies in or really try to prioritize, you know, 373 00:17:17,960 --> 00:17:20,080 Speaker 3: a couple of boiled eggs and some veggie sticks and 374 00:17:20,320 --> 00:17:22,760 Speaker 3: maybe a small handful of nuts. These aren't the types 375 00:17:22,760 --> 00:17:25,240 Speaker 3: of foods that we tend to gravitate towards if we're 376 00:17:25,240 --> 00:17:27,119 Speaker 3: feeling a little bit of the munchies at nine or 377 00:17:27,160 --> 00:17:29,600 Speaker 3: ten pm. You know, we tend to grab a handful 378 00:17:29,640 --> 00:17:31,560 Speaker 3: of potato chips or a bit of ice cream, or 379 00:17:31,600 --> 00:17:34,080 Speaker 3: a bit of leftover cake or cookie or whatever's hanging 380 00:17:34,080 --> 00:17:36,880 Speaker 3: around the house. It tends to be those ultra process 381 00:17:37,040 --> 00:17:40,280 Speaker 3: high calorie foods. Where again, if it's in line with 382 00:17:40,359 --> 00:17:43,280 Speaker 3: your total calorie deficit for the day, you'll lose weight. 383 00:17:43,359 --> 00:17:45,840 Speaker 3: It's not a problem. But most of us, that's what's 384 00:17:45,880 --> 00:17:48,439 Speaker 3: actually throwing us out of the deficit is the after 385 00:17:48,520 --> 00:17:52,439 Speaker 3: dinner or late night snacking that's derailing the rest of 386 00:17:52,480 --> 00:17:54,679 Speaker 3: the hard work that we're doing throughout the day. So 387 00:17:54,880 --> 00:17:58,600 Speaker 3: interesting research, nothing that we already didn't know about. Intimate fasting. 388 00:17:58,800 --> 00:18:01,480 Speaker 3: I don't use it, say a lot for my clients, Susie, 389 00:18:01,480 --> 00:18:03,680 Speaker 3: but I certainly have a handful that do very well 390 00:18:03,720 --> 00:18:06,399 Speaker 3: with intimate fasting. But what I tend to do is 391 00:18:07,080 --> 00:18:09,400 Speaker 3: push back their meals if they're going to skip something 392 00:18:09,440 --> 00:18:12,679 Speaker 3: like breakfast, and then give them lunch, breakfast dinner, or 393 00:18:12,720 --> 00:18:15,760 Speaker 3: breakfast lunch dinner just a lot later. Versus what most 394 00:18:15,800 --> 00:18:19,880 Speaker 3: people do with intimate fasting is lunch snack, snack, dinner snacksnack. 395 00:18:20,160 --> 00:18:22,800 Speaker 3: So the calories might be slightly reduced all the same, 396 00:18:23,040 --> 00:18:26,120 Speaker 3: but they're dropping out breakfast, which, if you're being focused, 397 00:18:26,160 --> 00:18:29,080 Speaker 3: breakfasts can actually be a wonderfully nutritious meal of the day. 398 00:18:29,119 --> 00:18:31,800 Speaker 3: For some people, it can be pretty poor choices, but 399 00:18:31,840 --> 00:18:33,840 Speaker 3: for some people that can really get in a lot 400 00:18:33,920 --> 00:18:37,399 Speaker 3: of different types of fiber and whole grains and healthy 401 00:18:37,440 --> 00:18:40,480 Speaker 3: fats and proteins. So depending on what your breakfast is, 402 00:18:40,560 --> 00:18:42,440 Speaker 3: for a lot of my ladies, I like to keep 403 00:18:42,440 --> 00:18:44,240 Speaker 3: it in their diet because it can really give us 404 00:18:44,240 --> 00:18:47,199 Speaker 3: some great additions of nutrients. Versus when people tend to 405 00:18:47,280 --> 00:18:50,119 Speaker 3: skip it, they will oversnack on more of those ultra 406 00:18:50,200 --> 00:18:53,399 Speaker 3: processed foods later on. So we're not against intimate and fasting, 407 00:18:53,440 --> 00:18:55,480 Speaker 3: but I think a lot of people think it's a 408 00:18:55,480 --> 00:18:58,359 Speaker 3: lot more magical than it actually is when it comes 409 00:18:58,359 --> 00:18:58,960 Speaker 3: to balloss. 410 00:18:59,560 --> 00:19:02,080 Speaker 1: True, I always say it's convenient diet theories for you, 411 00:19:02,119 --> 00:19:04,159 Speaker 1: like people take out of it what they like but 412 00:19:04,280 --> 00:19:06,719 Speaker 1: ditch the rest. So they are very happy to have 413 00:19:06,760 --> 00:19:09,680 Speaker 1: the late breakfast and skip that, but then they forget. 414 00:19:09,359 --> 00:19:12,080 Speaker 2: That also needs calorie keep the calories controlled late at night. 415 00:19:12,240 --> 00:19:14,360 Speaker 1: So yeah, I think you've got to do any kind 416 00:19:14,400 --> 00:19:17,480 Speaker 1: of regime in entirety, and if you're actually going to 417 00:19:17,520 --> 00:19:18,800 Speaker 1: really intimate and. 418 00:19:18,840 --> 00:19:22,080 Speaker 2: Fast for the benefits. It's actually the lower cow approach which. 419 00:19:21,920 --> 00:19:25,040 Speaker 1: Has the cellular benefits really, and that's that's a pretty 420 00:19:25,080 --> 00:19:27,280 Speaker 1: tricky one for busy women who need their calories. 421 00:19:27,359 --> 00:19:31,320 Speaker 2: So yeah, I think makes you're much better overall to keep. 422 00:19:31,200 --> 00:19:34,560 Speaker 1: Calories control than think that fasting is necessarily the answer 423 00:19:34,800 --> 00:19:38,679 Speaker 1: to all of your nutritional issues. All right, nell Yanne 424 00:19:38,680 --> 00:19:40,520 Speaker 1: has been begging me to do this product in our 425 00:19:40,560 --> 00:19:43,080 Speaker 1: product review segment for weeks and I have been a 426 00:19:43,119 --> 00:19:47,520 Speaker 1: bit oh yeah, But she's going to dazzle us today 427 00:19:48,160 --> 00:19:51,800 Speaker 1: with why she loves this low fodmat flower so very much, 428 00:19:52,119 --> 00:19:52,680 Speaker 1: aren't you, lien. 429 00:19:53,080 --> 00:19:54,879 Speaker 3: It's better than your breakfast cookie that you had a 430 00:19:54,920 --> 00:19:57,720 Speaker 3: few weeks ago, Susie, I will say, look, we can 431 00:19:57,760 --> 00:20:01,920 Speaker 3: actually use this to make a good this cookie. Right, Okay, 432 00:20:02,119 --> 00:20:04,520 Speaker 3: let me get so it is it's in coals. I'm 433 00:20:04,520 --> 00:20:05,879 Speaker 3: not actually sure if it's in Wi West. I did 434 00:20:05,920 --> 00:20:09,200 Speaker 3: eat in coals in the baking section. It's the low 435 00:20:09,000 --> 00:20:13,360 Speaker 3: loadlow of right. Yeah, it's a low faux pantry. That's 436 00:20:13,359 --> 00:20:16,239 Speaker 3: a mouthful pantry low fodmap plain flowers. So it's in 437 00:20:16,240 --> 00:20:18,160 Speaker 3: a like a plastic container. It's got a little blue 438 00:20:18,240 --> 00:20:21,359 Speaker 3: lid and it's the world's first, Australia first. Anyway, now 439 00:20:21,359 --> 00:20:25,440 Speaker 3: it's this world's first low fodmap wheat flour. So this 440 00:20:25,480 --> 00:20:28,400 Speaker 3: is for my sensitive gut girlies who don't do well 441 00:20:28,440 --> 00:20:31,040 Speaker 3: with wheat. Now, if you have sea lea disease, unfortunately 442 00:20:31,119 --> 00:20:34,520 Speaker 3: you still cannot have this product. But if you have IPS, 443 00:20:34,560 --> 00:20:37,080 Speaker 3: if you have an irritable about a sensitive stomach, you 444 00:20:37,160 --> 00:20:40,879 Speaker 3: know that after you eat normal wheat containing, say baked goods, 445 00:20:41,160 --> 00:20:46,040 Speaker 3: you struggle with perhaps really you know, potentially gut distress, bloating, gas, diarrhea, 446 00:20:46,119 --> 00:20:48,160 Speaker 3: or all of the above. This could be a really 447 00:20:48,200 --> 00:20:50,919 Speaker 3: good option for you because, honestly, on the market, like 448 00:20:50,960 --> 00:20:52,720 Speaker 3: if you were wanting to bake, if you had a 449 00:20:52,760 --> 00:20:55,399 Speaker 3: sensitive tummy, most of the time your only option is 450 00:20:55,440 --> 00:20:59,120 Speaker 3: either using something like you know, buckwheat flour or almond meal, 451 00:20:59,160 --> 00:21:03,480 Speaker 3: which they make very dense products. If I'm being blunt, 452 00:21:03,600 --> 00:21:05,879 Speaker 3: like very dense, like they're not nice, They're not you know, 453 00:21:05,880 --> 00:21:09,800 Speaker 3: they're not like a typical wheat banana bread using wheat flour. 454 00:21:10,040 --> 00:21:13,119 Speaker 3: So I was really excited to see this foremost sensitive 455 00:21:13,160 --> 00:21:16,160 Speaker 3: gut listeners because I think I will definitely haven't used 456 00:21:16,160 --> 00:21:17,919 Speaker 3: it yet, Susie, but I will definitely be giving it 457 00:21:17,920 --> 00:21:19,560 Speaker 3: a go because I do have a lot of clients 458 00:21:19,560 --> 00:21:23,320 Speaker 3: who aren't great with high foudmat based foods, and particularly 459 00:21:23,359 --> 00:21:25,760 Speaker 3: are very sensitive to the fructon's that are found in 460 00:21:26,000 --> 00:21:29,440 Speaker 3: typical wheat flour used in baking, so I'm very excited 461 00:21:29,480 --> 00:21:32,119 Speaker 3: about it. You will have to pay the cost for it, obviously, 462 00:21:32,160 --> 00:21:35,240 Speaker 3: it's a normal product within a specific category. It's five 463 00:21:35,280 --> 00:21:37,919 Speaker 3: dollars for a kilo, so compared to normal you know, 464 00:21:37,960 --> 00:21:40,600 Speaker 3: wheat flour, it is a lot more expensive. But if 465 00:21:40,600 --> 00:21:43,200 Speaker 3: it helps a lot of people with their gut issues, 466 00:21:43,280 --> 00:21:45,479 Speaker 3: I'm all for that. It's made from nine to nine 467 00:21:45,480 --> 00:21:48,440 Speaker 3: percent Australian ingredients, so we're supporting local, which I love, 468 00:21:48,720 --> 00:21:52,040 Speaker 3: and the three ingredients are wheat starch, wheat gluten and 469 00:21:52,119 --> 00:21:56,679 Speaker 3: vegetable gums, so definitely still contains gluten, so unfortunately not 470 00:21:56,720 --> 00:21:59,880 Speaker 3: for our Celiac listeners, but for our other sensitive tummies. 471 00:22:00,040 --> 00:22:02,359 Speaker 3: Absolutely give it a whirl. Maybe start with a small 472 00:22:02,359 --> 00:22:05,159 Speaker 3: amount in your baking and then substitute from there. And 473 00:22:05,200 --> 00:22:06,960 Speaker 3: I believe that you would use it just like you 474 00:22:07,000 --> 00:22:09,760 Speaker 3: would use normal wheat flour versus when you're cooking with 475 00:22:09,840 --> 00:22:12,720 Speaker 3: things like almond meal or buckwheat flour or chickpea flour. 476 00:22:12,720 --> 00:22:15,359 Speaker 3: There's nothing wrong with those things, but it's very hard 477 00:22:15,359 --> 00:22:17,679 Speaker 3: to get the consistency that you would get from a 478 00:22:17,720 --> 00:22:21,000 Speaker 3: normal you know, cookie or a normal cake, because it 479 00:22:21,080 --> 00:22:23,159 Speaker 3: does tend to need a lot more liquid and it 480 00:22:23,240 --> 00:22:25,359 Speaker 3: is a lot more dense cooking. So I think that 481 00:22:25,400 --> 00:22:27,840 Speaker 3: this is a good little find in the market. I'm 482 00:22:27,880 --> 00:22:29,680 Speaker 3: not really going to go through the nutritionals because it's 483 00:22:29,720 --> 00:22:32,600 Speaker 3: very similar. It's not necessarily a healthier product. It's just 484 00:22:32,640 --> 00:22:34,760 Speaker 3: a product that a lot of people may be able 485 00:22:34,800 --> 00:22:37,000 Speaker 3: to tolerate a lot easier if you did have a 486 00:22:37,080 --> 00:22:39,440 Speaker 3: sensitivity to wheat, or if you did have a little 487 00:22:39,480 --> 00:22:42,200 Speaker 3: bit of a funny tummy when you consume typical quote 488 00:22:42,280 --> 00:22:43,879 Speaker 3: unquote normal baked goods. 489 00:22:44,600 --> 00:22:47,840 Speaker 1: True, And it's even something that you can use well, 490 00:22:47,920 --> 00:22:49,800 Speaker 1: you're right, like there's a lot of listeners who are 491 00:22:49,840 --> 00:22:53,119 Speaker 1: interested in digestive health or have a sensitive to FODMAPs. 492 00:22:53,480 --> 00:22:55,040 Speaker 1: So yeah, I think it's great that there's more on 493 00:22:55,119 --> 00:22:57,240 Speaker 1: these products. Obviously there's demand for them, you know, if 494 00:22:57,280 --> 00:22:59,520 Speaker 1: you're making your own pizza base or even like when 495 00:22:59,520 --> 00:23:03,159 Speaker 1: I make pies or lasagnas. Coming into the cooler months 496 00:23:03,400 --> 00:23:05,600 Speaker 1: you know, using a flour to thicken to make a 497 00:23:05,640 --> 00:23:07,399 Speaker 1: cream sauce. You know, these are things that might really 498 00:23:07,480 --> 00:23:09,720 Speaker 1: upset your stomach. So yeah, no, I think it's a 499 00:23:09,720 --> 00:23:12,760 Speaker 1: good product. No one knows digestive health better than you do, 500 00:23:12,880 --> 00:23:15,080 Speaker 1: and if Leang gives it a thumbs up, I think 501 00:23:15,080 --> 00:23:17,240 Speaker 1: it's one to pay attention to. So yeah, sim Willis 502 00:23:17,280 --> 00:23:19,520 Speaker 1: and Collars, which is great for all of our people 503 00:23:19,520 --> 00:23:22,240 Speaker 1: with Tommy troubles all rightly. And this is a question 504 00:23:22,600 --> 00:23:25,240 Speaker 1: to end the potty today that came through on our Instagram, 505 00:23:25,280 --> 00:23:29,360 Speaker 1: and the question was the cheaper nutbars, say, for example, 506 00:23:29,680 --> 00:23:32,000 Speaker 1: the no name ones or the ones available at Audi 507 00:23:32,760 --> 00:23:36,399 Speaker 1: as good nutritionally as some of the more boutique brands 508 00:23:36,400 --> 00:23:38,800 Speaker 1: that might retail for six eight dollars per box, which 509 00:23:38,840 --> 00:23:42,000 Speaker 1: I don't disagree is not inexpensive for a snack. So 510 00:23:42,200 --> 00:23:44,320 Speaker 1: I thought it lent itself to a good discussion on 511 00:23:44,400 --> 00:23:47,119 Speaker 1: nat bars as a snack in general compared to nuts, 512 00:23:47,160 --> 00:23:50,199 Speaker 1: because of course snap bars are more process Now, the 513 00:23:50,240 --> 00:23:53,840 Speaker 1: biggest difference in nutbars in supermarket is. 514 00:23:53,760 --> 00:23:55,320 Speaker 2: The proportion of peanuts. 515 00:23:56,800 --> 00:23:58,840 Speaker 1: So you will notice if you take a look at 516 00:23:58,960 --> 00:24:02,879 Speaker 1: ingredient lists that the cheaper bars, whether it's Audi or 517 00:24:03,000 --> 00:24:06,560 Speaker 1: supermarket brands, or just different brands. In general, they will 518 00:24:06,640 --> 00:24:10,200 Speaker 1: have a higher proportion of peanut generally, and often very 519 00:24:10,240 --> 00:24:14,640 Speaker 1: few other nuts, so things like almonds, walnuts, copeds, seeds. 520 00:24:14,960 --> 00:24:18,400 Speaker 1: They are a lot more expensive than peanuts, and as 521 00:24:18,440 --> 00:24:21,120 Speaker 1: such the more boutique brands tend to have less peanut, 522 00:24:21,600 --> 00:24:24,680 Speaker 1: a greater variety of nuts in general, and often less 523 00:24:24,680 --> 00:24:27,760 Speaker 1: sugar to bind them up. So you know, for example, 524 00:24:28,160 --> 00:24:30,800 Speaker 1: some of the better quality nut bars will have five 525 00:24:30,880 --> 00:24:33,639 Speaker 1: grams of sugar or less, whereas some of the heavier 526 00:24:33,680 --> 00:24:35,720 Speaker 1: ones will be closer to ten, whether they've got a 527 00:24:35,800 --> 00:24:39,720 Speaker 1: chocolate coating or just more honey in general. Now, the 528 00:24:39,800 --> 00:24:42,199 Speaker 1: reason I like a nut bar as a snack is 529 00:24:42,240 --> 00:24:45,960 Speaker 1: that I find that they're portion controlled and as such 530 00:24:46,040 --> 00:24:47,880 Speaker 1: you're more likely to be able to have one as 531 00:24:47,880 --> 00:24:50,280 Speaker 1: opposed to start opening a packet of nuts and just 532 00:24:50,400 --> 00:24:54,879 Speaker 1: keep eating. But certainly I think that my preference is 533 00:24:54,920 --> 00:24:58,359 Speaker 1: for whole food as opposed to a bar, because what 534 00:24:58,480 --> 00:25:01,120 Speaker 1: I find is that whether it's the more expensive bars 535 00:25:01,200 --> 00:25:04,000 Speaker 1: or whether it's the cheaper just more peanut based product, 536 00:25:04,080 --> 00:25:06,000 Speaker 1: particularly if they've got like a chocolate. 537 00:25:05,640 --> 00:25:07,880 Speaker 2: Coating, is that everyone loves them. 538 00:25:08,080 --> 00:25:10,600 Speaker 1: The first thing written down on the diet diary is 539 00:25:10,680 --> 00:25:14,040 Speaker 1: everyone loves a nut bar, whereas I would much rather 540 00:25:14,119 --> 00:25:16,679 Speaker 1: my client had a yogurt with some fresh fruit and 541 00:25:16,720 --> 00:25:19,000 Speaker 1: a sprinkling of nuts with it, or made themselves some 542 00:25:19,080 --> 00:25:22,600 Speaker 1: crackers with cheese and tomato, Because to me, what the 543 00:25:22,640 --> 00:25:25,840 Speaker 1: brain registers as a snack is something that it's like 544 00:25:25,880 --> 00:25:27,840 Speaker 1: a mini meal that you have to sit down and eat. 545 00:25:27,920 --> 00:25:30,520 Speaker 2: You prepare it. It's going to keep you full for 546 00:25:30,560 --> 00:25:31,760 Speaker 2: a significant amount. 547 00:25:31,520 --> 00:25:34,080 Speaker 1: Of time, as opposed to a bar, which at a 548 00:25:34,160 --> 00:25:36,600 Speaker 1: minimum will contain one hundred and forty calories, if not 549 00:25:36,640 --> 00:25:40,359 Speaker 1: closer to two hundred, which is not insignificant. And sometimes 550 00:25:40,400 --> 00:25:44,040 Speaker 1: I need five grams of protein, whereas ideally a bar 551 00:25:44,160 --> 00:25:46,920 Speaker 1: at least will have closer to ten grams of protein. 552 00:25:46,920 --> 00:25:50,199 Speaker 1: And that's the other sign. The higher protein nut bars 553 00:25:50,240 --> 00:25:53,800 Speaker 1: are more expensive than the lower protein ones, so I 554 00:25:53,840 --> 00:25:56,720 Speaker 1: think that they fit somewhere in between, like a snack 555 00:25:56,760 --> 00:25:59,320 Speaker 1: on the go when you're traveling, if you're doing a hike. 556 00:26:00,080 --> 00:26:02,800 Speaker 1: They're certainly not my go to daty snack. I'd much 557 00:26:02,840 --> 00:26:05,480 Speaker 1: prefer my clients, as I said, to actually have a 558 00:26:05,560 --> 00:26:10,000 Speaker 1: prepared snack that registers as something substantial than just grabbing 559 00:26:10,000 --> 00:26:11,880 Speaker 1: a bar that you can eat one forty one eighty 560 00:26:11,920 --> 00:26:14,679 Speaker 1: calories in literally two or three minutes, and then you 561 00:26:14,720 --> 00:26:17,080 Speaker 1: go that tastes bread, I'm going to have another one. 562 00:26:17,320 --> 00:26:20,400 Speaker 1: So I do use them, but I prefer to use 563 00:26:20,440 --> 00:26:22,600 Speaker 1: them as a snack on the run when there's nothing else, 564 00:26:22,880 --> 00:26:26,040 Speaker 1: when traveling, or when doing a lot of exercise, whereas 565 00:26:26,040 --> 00:26:29,160 Speaker 1: I would prefer snacks to be something they actually make. 566 00:26:29,960 --> 00:26:32,119 Speaker 1: On that note, though, I do think there are a 567 00:26:32,240 --> 00:26:36,040 Speaker 1: very good snack for children after school, particularly older children, 568 00:26:36,080 --> 00:26:39,120 Speaker 1: if there's no issues with nat allergy. Obviously after schools, 569 00:26:39,160 --> 00:26:41,440 Speaker 1: of course, we can't have nuts at most schools, but 570 00:26:41,520 --> 00:26:45,280 Speaker 1: for teenagers who have very high energy demands, it's a 571 00:26:45,320 --> 00:26:47,480 Speaker 1: million times better they have a nutbar, even if it 572 00:26:47,560 --> 00:26:50,239 Speaker 1: is a cheaper one with peanuts that it is. They 573 00:26:50,280 --> 00:26:53,000 Speaker 1: eat biscuits, cakes, and all the other junk food that 574 00:26:53,000 --> 00:26:55,040 Speaker 1: they like to eat. So I think the other market 575 00:26:55,080 --> 00:26:57,520 Speaker 1: that I think they're very smart for is people with 576 00:26:57,600 --> 00:27:01,639 Speaker 1: high energy demands and teenagers because they're much more nutritious 577 00:27:01,640 --> 00:27:04,640 Speaker 1: than most kids packaged snacks that are out there. 578 00:27:05,320 --> 00:27:08,000 Speaker 3: Hunt a percent. I completely agree with everything you've said. 579 00:27:08,000 --> 00:27:10,240 Speaker 3: I use them regularly for my clients, but like you, said, 580 00:27:10,359 --> 00:27:11,879 Speaker 3: I've always got my clients to shove one at the 581 00:27:11,880 --> 00:27:14,080 Speaker 3: bottom of their handbags if they're out there running around 582 00:27:14,119 --> 00:27:16,000 Speaker 3: they're going to the kids socker game. I would one 583 00:27:16,040 --> 00:27:18,240 Speaker 3: hundred percent rather they eat at the nutbar and an 584 00:27:18,240 --> 00:27:20,359 Speaker 3: apple in their handbag, then go and get a thing 585 00:27:20,400 --> 00:27:22,639 Speaker 3: of hot chips, because you know, training ran late and 586 00:27:22,640 --> 00:27:24,359 Speaker 3: they're hungry and they're not going to get home for 587 00:27:24,400 --> 00:27:26,840 Speaker 3: dinner for another kind of you know, hour or something 588 00:27:26,920 --> 00:27:28,920 Speaker 3: like that. So I've always I've always personally got one 589 00:27:28,920 --> 00:27:30,440 Speaker 3: on myself as well, just as a bit of a 590 00:27:30,520 --> 00:27:33,119 Speaker 3: quick snack, and so I'm not against them either, but 591 00:27:33,320 --> 00:27:35,639 Speaker 3: I do feel like the quality does differ. I do 592 00:27:35,720 --> 00:27:37,840 Speaker 3: think you pay for the qualities, So I mean, the 593 00:27:37,880 --> 00:27:40,280 Speaker 3: listener question was are the cheaper nut bars as good 594 00:27:40,280 --> 00:27:43,760 Speaker 3: as the more expensive ones? In simple answer, no, they're not. 595 00:27:43,960 --> 00:27:45,879 Speaker 3: The cheaper ones are not as good because the quality 596 00:27:45,920 --> 00:27:48,000 Speaker 3: of the ingredients is nowhere near the quality of the 597 00:27:48,160 --> 00:27:50,199 Speaker 3: ingredients in some of the more expensive ones. We're not 598 00:27:50,200 --> 00:27:52,399 Speaker 3: going to name and Shane brands, you absolutely need to 599 00:27:52,440 --> 00:27:55,080 Speaker 3: read your labels and read the ingredient list. But even 600 00:27:55,119 --> 00:27:57,520 Speaker 3: some of the more expensive ones, Susie will contain just 601 00:27:57,560 --> 00:27:59,720 Speaker 3: better types of say like five or more gentle on 602 00:27:59,760 --> 00:28:01,960 Speaker 3: this me things like cillium husk and a little you know, 603 00:28:02,000 --> 00:28:04,400 Speaker 3: a little less rice brown oil to bind it. As 604 00:28:04,400 --> 00:28:06,480 Speaker 3: you said, better quality of nuts. So from a gut 605 00:28:06,520 --> 00:28:09,760 Speaker 3: health perspective and a diversity perspective, that is certainly better 606 00:28:09,800 --> 00:28:12,040 Speaker 3: for your health long term. And you know, I think 607 00:28:12,080 --> 00:28:14,840 Speaker 3: too many of us are getting into probably too many 608 00:28:14,880 --> 00:28:17,199 Speaker 3: peanuts compared to the other types of nuts. We know, 609 00:28:17,280 --> 00:28:20,280 Speaker 3: the health benefits from things like almonds and walnuts and 610 00:28:20,280 --> 00:28:23,280 Speaker 3: pistachios are a hundred times better, not one hundred times better, 611 00:28:23,440 --> 00:28:26,560 Speaker 3: but far better nutritionally than some of the other you know, 612 00:28:26,760 --> 00:28:28,760 Speaker 3: just eating peanuts regularly, and I think a lot of 613 00:28:28,800 --> 00:28:31,080 Speaker 3: people use peanut butter in a lot of their breakfast 614 00:28:31,160 --> 00:28:33,679 Speaker 3: options that we don't potentially want to throw more and 615 00:28:33,720 --> 00:28:36,639 Speaker 3: more peanuts into the mix because other types of nuts, 616 00:28:36,640 --> 00:28:39,440 Speaker 3: particularly things like walnuts with the plant based a megasreas 617 00:28:39,480 --> 00:28:42,960 Speaker 3: and they're offer really good anti inflammatory effects to the body. 618 00:28:43,000 --> 00:28:45,320 Speaker 3: So if you have the budget, I would one hundred 619 00:28:45,320 --> 00:28:48,120 Speaker 3: percent always advocate buying the more expensive nut bars because 620 00:28:48,160 --> 00:28:50,720 Speaker 3: I think quality wise they're better. But you know, I 621 00:28:50,800 --> 00:28:53,080 Speaker 3: SUSI both love a budget and I've never paid full 622 00:28:53,080 --> 00:28:55,160 Speaker 3: price for a box of nut bars. Whenever they're twenty 623 00:28:55,200 --> 00:28:57,840 Speaker 3: thirty forty percent off, I'll grab like five six boxes, 624 00:28:58,080 --> 00:28:59,520 Speaker 3: leave them in the pantry, and then I'll set me 625 00:28:59,560 --> 00:29:01,920 Speaker 3: through a couple months. So really look out for those deals. 626 00:29:01,960 --> 00:29:04,360 Speaker 3: Try not to buy one a week in your weekly shopping. 627 00:29:04,360 --> 00:29:06,440 Speaker 3: Wait till they are on sale, and snap up a 628 00:29:06,440 --> 00:29:09,040 Speaker 3: couple of boxes because I think there's certainly worth it 629 00:29:09,080 --> 00:29:12,040 Speaker 3: from a nutritional better quality perspective. 630 00:29:12,560 --> 00:29:15,240 Speaker 1: And I can't agree more because I do trolleys every 631 00:29:15,240 --> 00:29:18,520 Speaker 1: week on my Instagram, I get all this feedback. 632 00:29:18,080 --> 00:29:21,400 Speaker 2: Too much packaged food, like how much does that cost? Now? 633 00:29:21,640 --> 00:29:23,400 Speaker 2: I just want to be very clear that I don't 634 00:29:23,400 --> 00:29:24,240 Speaker 2: shop like that at all. 635 00:29:24,240 --> 00:29:26,719 Speaker 1: I'm like you when it comes to any kind of 636 00:29:26,760 --> 00:29:29,720 Speaker 1: process food, Like at the moment, I buy hot chocolates, 637 00:29:29,720 --> 00:29:31,640 Speaker 1: but we of course are formulating our own so that 638 00:29:31,680 --> 00:29:34,560 Speaker 1: will stop. But whether it's hot chocolate, whether it's snacks 639 00:29:34,560 --> 00:29:37,200 Speaker 1: for the kids for school, whether it's not bars or 640 00:29:37,280 --> 00:29:39,920 Speaker 1: fish even I only ever buy it when it's the 641 00:29:39,960 --> 00:29:43,120 Speaker 1: forty to fifty percent off, and dumplings is the other one, 642 00:29:43,480 --> 00:29:46,800 Speaker 1: and I super load it in the cupboard because why 643 00:29:46,960 --> 00:29:48,680 Speaker 1: pay double when you can get it for half? So 644 00:29:48,760 --> 00:29:52,400 Speaker 1: I scour those catalogs each week, and that's a really 645 00:29:52,480 --> 00:29:54,080 Speaker 1: smart way to budget. If you find that you can 646 00:29:54,120 --> 00:29:55,680 Speaker 1: pack them away in the house, you can save a 647 00:29:55,760 --> 00:29:58,200 Speaker 1: lot of money feeding the family. So Leanne and I 648 00:29:58,280 --> 00:30:00,840 Speaker 1: certainly not big packaged food eaters. We sort of pick 649 00:30:00,880 --> 00:30:03,760 Speaker 1: our key products and then stop them out because I 650 00:30:03,800 --> 00:30:05,800 Speaker 1: don't like to waste some money like you, you know, 651 00:30:05,800 --> 00:30:06,800 Speaker 1: I'd much rather use that. 652 00:30:06,760 --> 00:30:07,520 Speaker 2: For fresh food. 653 00:30:07,880 --> 00:30:10,200 Speaker 1: And so when they are on sale, things like nutbars, 654 00:30:10,200 --> 00:30:11,920 Speaker 1: which can be usually I think they get to about 655 00:30:11,960 --> 00:30:14,480 Speaker 1: forty percent off when they're on a great sale, that's 656 00:30:14,480 --> 00:30:14,840 Speaker 1: the time. 657 00:30:14,880 --> 00:30:16,480 Speaker 2: Absolutely I stop up as well. 658 00:30:17,120 --> 00:30:18,680 Speaker 3: And they've got a good use by date too. 659 00:30:18,920 --> 00:30:19,800 Speaker 2: Yeah, exactly. 660 00:30:19,840 --> 00:30:21,960 Speaker 1: And just I packed them away though, because of course 661 00:30:21,960 --> 00:30:24,160 Speaker 1: at home, if they're insight everyone eats them, whereas I 662 00:30:24,160 --> 00:30:26,160 Speaker 1: pack them away, and like I'm tub in the pantry, 663 00:30:26,200 --> 00:30:28,840 Speaker 1: so you don't just eat them on autoque because they're 664 00:30:28,880 --> 00:30:29,440 Speaker 1: right in front of you. 665 00:30:29,480 --> 00:30:31,040 Speaker 2: That's another trick, all right. 666 00:30:31,120 --> 00:30:32,480 Speaker 1: Lean Well, that brings us to the end of the 667 00:30:32,560 --> 00:30:35,320 Speaker 1: Nutrition Couch podcast for another week. Please keep telling your 668 00:30:35,320 --> 00:30:37,360 Speaker 1: friends we're going to hit five million downloads in the 669 00:30:37,400 --> 00:30:40,280 Speaker 1: next few months, which we're very excited about. And if 670 00:30:40,320 --> 00:30:42,360 Speaker 1: you haven't tried our protein, please have a look at it. 671 00:30:42,400 --> 00:30:44,320 Speaker 1: Designed by dietitians and as we said, if you can 672 00:30:44,400 --> 00:30:47,400 Speaker 1: leave us a review will be really really grateful. So 673 00:30:47,440 --> 00:30:49,600 Speaker 1: we will see you same time, same place next week 674 00:30:49,760 --> 00:30:50,760 Speaker 1: and keep healthy. 675 00:30:51,280 --> 00:30:53,440 Speaker 5: Catch guys next week. Course