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Speaker 1: Do you know if you get enough iodine in your diet?

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Speaker 1: Do you know what iodine is or what it does?

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Speaker 1: On today's episode of The Nutrition Couch, which have all

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Speaker 1: things iodine, what it is, what it does and why

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Speaker 1: it is so important for women's health. Hi, I'm Susy

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Speaker 1: Burrow and I'm Leanne Wood and each week we bring

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Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition as well as iod We have

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Speaker 1: some new research that takes a closer look at meal

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Speaker 1: timing versus calorie intake and whether intimately fasting is a

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Speaker 1: benefit when it comes to weight loss.

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Speaker 2: Leah has a.

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Speaker 1: Nutrition Lisamart baking product that she wants to talk about,

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Speaker 1: and our listener question is all about snap bars and

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Speaker 1: specifically nut bars, So Leanne.

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Speaker 2: Out of interest.

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Speaker 1: It is actually National Thyroid Aware this month and on

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Speaker 1: The Nutrition Couch. We have talked about thyroid health before

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Speaker 1: almost a couple of years ago, but I don't think

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Speaker 1: that we've actually she's specifically taken a closer look at

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Speaker 1: the role of iodine and thyroid health, and specifically iodine

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Speaker 1: in our diets because Australians are actually at extremely high

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Speaker 1: risk of thyroid disease.

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Speaker 2: It's thought that there's up.

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Speaker 1: To a million people who have or have undiagnosed thyroid

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Speaker 1: disease in Australia, which is actually huge, and one of

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Speaker 1: the key reasons for that is that our intake of

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Speaker 1: the micronutrient iodine is actually pretty low because our soil

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Speaker 1: is very low in iodine as a whole country, and

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Speaker 1: specifically even people who live in rural areas are at

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Speaker 1: much higher risks than people in city areas. So again

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Speaker 1: that's to do with the environmental exposure that we have

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Speaker 1: to the nutrient.

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Speaker 2: And we've spoken about this before as well.

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Speaker 1: In the old days, they used to clean dairy equipment

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Speaker 1: with a solution that contained iodine, and so we would

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Speaker 1: naturally get it in our dairy food. But they've actually

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Speaker 1: changed some of those processing techniques and we don't get

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Speaker 1: as much as we did from dairy and hence we're

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Speaker 1: seeing this dramatic rise with thyroid dysfunction. Now, the thyroid

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Speaker 1: gland is basically our central regulator of metabolism and it

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Speaker 1: produces hormones that have very powerful roles in metabolic function,

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Speaker 1: and that's why people have thyroid issues. They can lose weight,

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Speaker 1: they can feel very cold, they can even be gainy

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Speaker 1: weight feel sluggish because it has this crucial role of

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Speaker 1: metabolism and the balance of these thyroid hormones dictates that

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Speaker 1: and those hormones require this nutrient iodine in very small

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Speaker 1: amounts that it's crucial. If that doesn't get it, basically

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Speaker 1: it doesn't function optimally. And hence the issue with consuming

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Speaker 1: adequate amounts of iodine in the diet is really really important.

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Speaker 1: And unlike nutrients like iron, where you think I need

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Speaker 1: to eat more meat or calcium, I need to have

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Speaker 1: more dairy. I did feel a little bit of a

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Speaker 1: tricky one because whilst we don't need a lot of it,

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Speaker 1: it's not in very many foods. So recently when I

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Speaker 1: pend aintical on bread, I had a response from an

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Speaker 1: expert in thyroid health and he said to me that

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Speaker 1: I should have mentioned that our bread in Australia is

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Speaker 1: fortified with id which has played a big role in

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Speaker 1: the health of thyroid for Australian women. And yes, bread

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Speaker 1: and actually milk is still relatively rich sources of that

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Speaker 1: key nutrient, but nutritionally, probably the foods that it's important

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Speaker 1: to know it's in richest amounts in is actually our seafood.

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Speaker 1: So that's why we're often recommending a diet that's hiring seafood.

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Speaker 1: So any kind of shellfish, fish itself, even seaweed are

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Speaker 1: very rich sources of ID. So if I'm sort of

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Speaker 1: talking to someone about thyroid health, I'll often be talking

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Speaker 1: about increasing the amount of seafood and aiming for that

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Speaker 1: seafood in the diet two to three times each week. Certainly,

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Speaker 1: if I've got clients who are choosing a plant based

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Speaker 1: diet and choosing plant based milks and oat milk, they're

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Speaker 1: they're milks that don't contain any so unlike dairy milk,

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Speaker 1: which may still have some in it through the processing techniques,

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Speaker 1: plant milks have none. And hence, if you're sort of

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Speaker 1: having a diet that you're adjusting for various reasons all

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Speaker 1: for example, have a gluten free diet or choosing sour

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Speaker 1: dough tope lives, they may not always have that fortified flour,

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Speaker 1: so you may also not be getting it that way.

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Speaker 1: So I do tend to save to my clients in general,

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Speaker 1: I like you to use an iodie salt that's like the.

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Speaker 2: Little one with the green.

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Speaker 1: Now again, if people are using more natural salts, they

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Speaker 1: might be doing Himalayan salt, or they might be doing

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Speaker 1: different types. Again won't necessarily have the iodine in it,

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Speaker 1: which is why it can be sometimes good to actually

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Speaker 1: seek out the one that has the iodine in it. Now,

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Speaker 1: of course people will say it's not good to add

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Speaker 1: salt to food. Well, my opinion on that is, in general,

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Speaker 1: it's much better to have a diet that is nutritionally balanced.

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Speaker 1: And if you, for example, eat large amounts of salad

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Speaker 1: and vegetables in season you're dressing with a bit of.

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Speaker 2: Salt, the benefits out weigh the negative.

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Speaker 1: So a high salt diet's a problem when your diet's

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Speaker 1: packed full of ultra processed foods. But when the bulk

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Speaker 1: of your diet is fresh, natural, unprocessed foods that you're

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Speaker 1: cooking at home, using a little bit of salt for

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Speaker 1: seasoning once a day is no cause for concern. And

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Speaker 1: certainly for my women of child bearing age feeding trying

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Speaker 1: to get pregnant, because suboptimal id intake has profound effects

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Speaker 1: in pregnancy, you certainly want to go into a pregnancy

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Speaker 1: knowing that you're getting an iodine intake, which is also why,

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Speaker 1: of course a lot of pregnancy supplements have id in

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Speaker 1: them at the moment. But it's something I think just

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Speaker 1: to talk about because, as I said, if you're someone

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Speaker 1: who naturally ers towards plant based milks, if you're not

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Speaker 1: eating a lot of bread.

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Speaker 2: Or choosing a sort of Atesian loaf.

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Speaker 1: Not adding much salt, you know, it's quite possible you're

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Speaker 1: one of those many people getting inadequates amounts of this

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Speaker 1: important nutrient in your diet.

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Speaker 3: One hundred percent.

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Speaker 4: Like you said, it's pretty prevalent in seafood, but I

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Speaker 4: have so many clients who just had a preference don't.

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Speaker 3: Enjoy seafood, particularly.

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Speaker 4: The ones that are really high in id in, such

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Speaker 4: as prawns and muscles and noises. Like I myself like prawns,

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Speaker 4: but I don't really ever cook with them. Like I'll

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Speaker 4: have some if I go out to like a beautiful

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Speaker 4: seafood restaurant or something like that, or if it's Christmas Day.

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Speaker 4: You know, I was these loved prawns on Christmas, but

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Speaker 4: it's not something that I regularly use as a protein

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Speaker 4: sauce during my meal prep. And like you said, I

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Speaker 4: tend to go for more of those beautiful artias you know,

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Speaker 4: loaded seed sourdo type loads. So it's an interesting, I

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Speaker 4: guess topic to consider because it is one of those

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Speaker 4: micronutrients that we don't really think about. But you and

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Speaker 4: I come across ladies all the time that have issues

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Speaker 4: with their thiroid functions. So it is something that is

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Speaker 4: talked about pretty heavily in pregnancy, but the minute, you know,

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Speaker 4: you pop the baby out, nobody sort of mentions it again.

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Speaker 4: But we do know that thiro dysfunction, particularly in that

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Speaker 4: postpart and period, is actually, you know, on the rise

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Speaker 4: in women. I actually myself had a bit of a

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Speaker 4: i would say issue with my thorough like it was

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Speaker 4: very overactive, that it was very underactive after my first

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Speaker 4: pregnancy with me, so I've had that fairly closely monitored

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Speaker 4: after my pregnancy with Tilly as well, So it is

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Speaker 4: something that is more on the rise. So good to

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Speaker 4: have these conversations. And I didn't even know there was

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Speaker 4: in time month dedicated to you know, thorough hotels, So

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Speaker 4: that's that's awesome as well.

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Speaker 3: You taught me something new today.

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Speaker 1: It is good because I think so many women going

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Speaker 1: through these years of small children working full time, our

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Speaker 1: health is often way down the list of priorities because

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Speaker 1: you're in survival mode, you know, so frequently. So I

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Speaker 1: think it's just always good as a bit of a

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Speaker 1: reminder to say, oh, hang on, you're right, I don't

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Speaker 1: have I.

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Speaker 2: Have almond milk, I don't need a lot of.

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Speaker 1: Bread, and I certainly don't add a lot of salt,

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Speaker 1: and hang on, I'm not feeling great and this is

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Speaker 1: something that affects our well being on a day to

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Speaker 1: day basis. So, as I said, we often talk about

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Speaker 1: thyroid health and people will email us and say, look,

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Speaker 1: I've got an undirective thyroid what diet should I be having?

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Speaker 1: But for all of us our general health, making sure

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Speaker 1: you're getting a server I would say, an id rich

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Speaker 1: food at least once a day. So if you're a

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Speaker 1: seafood in amazing, you know, reach for the shelf which

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Speaker 1: have your smoke choices or smoke muscles, or get the

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Speaker 1: garlet prawns in the supermarket. If you do like sushi

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Speaker 1: and sashimi, you know, get the seaweed snacks. They're fantastic sources.

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Speaker 1: But if you are not someone who likes any of

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Speaker 1: those foods or just doesn't eat overly well because you're

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Speaker 1: so busy with all your other commitments in life. One

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Speaker 1: of the best things that you can do is, you know,

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Speaker 1: season you're dressing once a day with an iidy soult

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Speaker 1: or take a general Women's Health multivider and that contains

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Speaker 1: id just to tick that box. And you know, you

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Speaker 1: and I are often sort of thinking or sharing with clients, Oh,

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Speaker 1: you don't need supplements. But in the case of you

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Speaker 1: know that your nutritions compromise just because there's a huge

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Speaker 1: pressure on your time, there's nothing wrong with taking a

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Speaker 1: general multivitamin even every second act to tick the box

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Speaker 1: on those nutrients. Particularly if you are maybe siliac, maybe

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Speaker 1: you are vegan, your plant based, you can't tolerate dairy.

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Speaker 1: They're all signs that you perhaps would benefit from a

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Speaker 1: general women's multi vitamin that contains nutrients like iodine, just

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Speaker 1: to tick the box on that.

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Speaker 2: You know, that's a lot of people. Add a million.

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Speaker 1: Australians with undiagnosed viral issues like that's a big problem. Now,

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Speaker 1: I wonder people aren't feeling overly great, particularly coming into winter.

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Speaker 1: Vitamin D will also suffer, so even though there's loads

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Speaker 1: of food around it doesn't always mean that we're getting

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Speaker 1: those key nutrients, and yeah, in Australia, it's interesting that

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Speaker 1: that is one that really pops up. So yeah, it

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Speaker 1: is Thyroid Health Awareness Month. If you know that your

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Speaker 1: yroil's been at risk in the past, get to your

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Speaker 1: GP to have a check. We always suggest gabbing an

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Speaker 1: add your check up if you're a woman anyway, for

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Speaker 1: your hormones and any signs of fatigue.

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Speaker 2: But it's a good reminder of all of us.

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Speaker 1: If you're not feeling your best, it could be a

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Speaker 1: thyrom and it's certainly worth checking out.

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Speaker 3: Particularly if you are in that postpartum period.

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Speaker 4: I myself have booked in my blood tests for a

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Speaker 4: couple of weeks time. I think it's a really depleting

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Speaker 4: time in your life. Why it's not just id in

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Speaker 4: and thyroid that you need to be aware of. There's

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Speaker 4: so many macro and micro nutrients that women are failing

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Speaker 4: to meet a during pregnancy, but also just due to

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Speaker 4: the demands of that postpartum period which can actually go

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Speaker 4: on years.

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Speaker 3: I did a little update on.

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Speaker 4: My postpartum fat Lost Journey online yesterday Susie and I

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Speaker 4: had so many women being like is nine month still

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Speaker 4: considered postpartum's two years postpartum my kids five?

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Speaker 3: Is that okay?

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Speaker 4: That postpartum period doesn't really have a you know, define

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Speaker 4: number on it in you know, what I would consider

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Speaker 4: as the postpartum period. I don't think it's you know,

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Speaker 4: only the first eight weeks or only the first six

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Speaker 4: months or anything like that. I think if you're tired

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Speaker 4: and you're rundown, you're not sleeping well, you're busy, you're

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Speaker 4: caring for everybody else, you're still in the throes of that,

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Speaker 4: you know, you know, postpartum slash early childhood period. So

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Speaker 4: you still need to be really considerate of those choices,

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Speaker 4: and particularly also if you have either a family history

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Speaker 4: of or you yourself have an autoimmune condition. Autoimmune diseases

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Speaker 4: are actually very closely linked with thyroid disorders, so really

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Speaker 4: be extra conscious of your idine intake if you, of

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Speaker 4: course have a thiroid issue, or if you have another

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Speaker 4: type of autoimmune disease, because once you've got one autoimmune disease,

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Speaker 4: you're actually more likely to potentially develop a further one

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Speaker 4: later on down the track. So between your gut health

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Speaker 4: and just trying to do things like reducing levels of

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Speaker 4: inflammation and that sort of thing in your body. They

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Speaker 4: are two of the best things you can do to

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Speaker 4: just support your body, to maximize nutrition awareness, to reduce

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Speaker 4: those risks of autoimmune conditions and potentially thiroid disorders later on.

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Speaker 1: All right, well, there's some new research lean all about

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Speaker 1: intermit and fasting that got a little bit of attention.

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Speaker 1: It was actually published in quite a significant journal. I

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Speaker 1: think it was in and Ailes of Turtle Medicine. A

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Speaker 1: close trial looking at time restricted eating windows and calorie

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Speaker 1: intake with a group of overweight and obese people.

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Speaker 4: Yeah, very new research, hot off the press. As far

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Speaker 4: as research goes, it's pretty much as new as you

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Speaker 4: can get. So the research study was the effects of

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Speaker 4: isochloric time restricted eating on body weight in obese adults.

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Speaker 4: So it's a randomized control trial, which is a very

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Speaker 4: good quality of research. And yeah, it was published on

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Speaker 4: the nineteenth of April twenty fourth.

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Speaker 3: As we said, very very recent.

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Speaker 4: Now, what they did is they looked at time restricted

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Speaker 4: eating and whether that lowered body weight. So what they

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Speaker 4: did is they put participants into two groups. So these

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Speaker 4: were obese adults. These weren't children, they weren't teenagers. They

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Speaker 4: weren't healthy adults. These were adults with obesity and or

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Speaker 4: pre diabetes or diabetes. So these participants or adults were

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Speaker 4: randomly assigned into two separate groups. One group was a

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Speaker 4: time restricted eating group where they had a ten hour

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Speaker 4: eating window where eighty percent of their calories were eaten

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Speaker 4: before one pm. And the other group was like a

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Speaker 4: usual eating pattern, but they had to eat within a

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Speaker 4: sixteen hour window, which is very standard for the average adult,

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Speaker 4: but fifty percent of the calories had to actually be

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Speaker 4: eaten after five PM. And they did these two groups

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Speaker 4: in these eating patterns for twelve weeks, and at the

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Speaker 4: end of that it actually showed what I would consider

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Speaker 4: we already knew in regards to time restricted eating, but

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Speaker 4: I think it's just a really good update and another

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Speaker 4: study to confirm that really both groups lost weight, but

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Speaker 4: the timing of the food didn't so much matter. So

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Speaker 4: there were forty one randomly assigned participants across the intervention.

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Speaker 4: They did lose weight, but the timing of the difference

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Speaker 4: came down to the calorie loads. So both groups were

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Speaker 4: in a calorie controlled state, I guess, so they had

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Speaker 4: reduced the calories to achieve a calorie deficit, but the

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Speaker 4: timing of those groups didn't actually seem to matter when

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Speaker 4: it came to body fat loss. So really what was

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Speaker 4: saying is you can do into in fasting, but into

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Speaker 4: in fasting isn't anything magical. What's magical is the fact

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Speaker 4: that a lot of people are able to achieve a

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Speaker 4: calorie deficit better from dropping off. You know, most people

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Speaker 4: drop off kind of one or two meals of the

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Speaker 4: day and eat within a very tight eating window, and

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Speaker 4: that creates the calorie deficit. But we know it doesn't

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Speaker 4: work for you know, everybody. It is actually still very

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Speaker 4: easy to overeat within that restrictive calorie window, and you're

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Speaker 4: not obviously going to achieve the deficit or the weight

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Speaker 4: loss that you want to if you're overeating within that window.

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Speaker 4: So it's a good study to reinforce what we already

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Speaker 4: knew that there was nothing magical about into in fasting.

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Speaker 4: But the amount of calories you consume across the day

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Speaker 4: is very important, but if you have the bulk of

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Speaker 4: them at nighttime, or if you have the bulk in

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Speaker 4: the morning, that actually doesn't impact weight loss.

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Speaker 1: Yeah, I think it was really interesting because it just

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Speaker 1: again reiterates how important calorie control is, and it's so

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Speaker 1: easy for extras to slip in all the time. You know,

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Speaker 1: a client actually just sent me a sup recipe and

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Speaker 1: you know it's pactful, a healthy ingredient. But when I

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Speaker 1: looked at have like sixty grams of carbohydrate perserve, you

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Speaker 1: know that's a significant load, you know, and again bumping

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Speaker 1: up the calories even in healthy food. But I guess

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Speaker 1: my observation with clients and my client base is generally

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Speaker 1: very busy working people juggling families or big jobs. So

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Speaker 1: they're routinely home late at night. You know, they're leaving

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Speaker 1: the office at seven, seven thirty, coming in eight thirty nine.

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Speaker 1: And what I noticed as a trend is the tendency

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Speaker 1: to just grab quick meals at night, whether it is

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Speaker 1: a takeaway, or whether it is leftovers from what the

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Speaker 1: kids have had, or whether it is just toast toast

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Speaker 1: or just cereal.

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Speaker 2: I'm having yoga and granola.

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Speaker 1: Now those foods, there's something wrong with any of those foods,

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Speaker 1: but if you look at the calorie loads, they tend

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Speaker 1: to be on the higher side compared to a.

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Speaker 2: Grill piece of fish and vegetables.

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Speaker 1: Or a salad or a tray bake of roast vegetables

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Speaker 1: and a grill piece of lamb, or even a soup.

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Speaker 1: So I don't know whether it's as we get later

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Speaker 1: into the evening we need more comfort food, or we're

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Speaker 1: looking for that carbohydrate because your sugar's gone low because

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Speaker 1: it's getting later. I don't know whether it's because you're

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Speaker 1: fatigued and you're looking for that hit of energy, or

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Speaker 1: I don't know lean if it's just programming that we

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Speaker 1: associate quick, later night dinners with things like toast. But

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Speaker 1: I think the key for my busy people who routinely

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Speaker 1: find themselves eating later is to know what your lighter

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Speaker 1: meal options that you can grab are. And you know,

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Speaker 1: quite often I might use a pre made meal from

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Speaker 1: the frozen or fresh section, which if you look at them,

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Speaker 1: you say, oh, it's not as good as fish and vegetables,

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Speaker 1: but it's still pretty good, and they're often really tight

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Speaker 1: calorie control. And I think that can really help busy

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Speaker 1: people because even if you pick up something healthy on

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Speaker 1: the way home, even if you pick up a barbecue

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Speaker 1: chicken and a salad from one of the local chicken shops,

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Speaker 1: it's still got quite a lot of calories late at night.

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Speaker 1: You know, barbecue chickens still got the skin. You know,

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Speaker 1: you have to be really strict and only eat the

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Speaker 1: breast meat. The salads are ladened in dressing. So even

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Speaker 1: the healthier options that you grab tend to be hind calories.

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Speaker 1: So calorie control options, whether it's a pre made soup

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Speaker 1: or whether it's a pre made meal, can really keep

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Speaker 1: you on track at that time because even if the

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Speaker 1: dinner's light, then we have a glass of wine and

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Speaker 1: we have a dessert, and all of a sudden, you're

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Speaker 1: eating six eight hundred calories when for weight control.

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Speaker 2: You'd be closer to four or five.

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Speaker 1: So, you know, don't be scared to use some of

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Speaker 1: those convenient options that calorie controlled because they can really

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Speaker 1: keep your dyet on track.

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Speaker 2: And my go to late at night meals an omelet.

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Speaker 1: You know, it's so delicious to have a couple of eggs,

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Speaker 1: grated veggies, a bit of goats cheese and it comes

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Speaker 1: in like three hundred calories and it's delicious. So if

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Speaker 1: you can find some lighter options that keep the calories

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Speaker 1: under control, it will in align with that research, not

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Speaker 1: matter that you're eating late at night. But it will

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Speaker 1: ensure that you're keeping that area tight rather than letting

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Speaker 1: the peanut. But a toast slip in, which is you know,

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Speaker 1: significant number of galleries and got up hydrates and fat

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Speaker 1: relatively late in the evening.

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Speaker 4: Yeah, I think it's a good point because you know,

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Speaker 4: often on the podcast we say, look, try not to

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Speaker 4: have the bulk of your calories at nighttime. And we

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Speaker 4: know the science shows us that as long as your

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Speaker 4: calories are in checks throughout the day, it doesn't matter

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Speaker 4: if you're eating late at night. But what tends to

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Speaker 4: happen is that our food choices aren't as good quality

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Speaker 4: at nut time. I mean, I don't know anyone sitting

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Speaker 4: on the couch eating some carrot sticks and a little

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Speaker 4: bit of say salsa.

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Speaker 3: Or anything like that.

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Speaker 4: Luck you might do during the day to try and

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Speaker 4: get some more veggies in or really try to prioritize,

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Speaker 4: you know, a couple of boiled eggs and some veggie

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Speaker 4: sticks and maybe a small handful of nuts. These aren't

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Speaker 4: the types of foods that we tend to gravitate towards.

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Speaker 4: If we're feeling a little bit of the munchies at

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Speaker 4: nine or ten pm. You know, we tend to grab

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Speaker 4: a handful of potato chips, or a bit of ice cream,

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Speaker 4: or a bit of leftover cake or cookie or whatever's

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Speaker 4: hanging around the house. It tends to be those ultra

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Speaker 4: process high calorie foods. Where Again, if it's in line

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Speaker 4: with your total calorie deficit for the day, you'll lose weight.

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Speaker 4: It's not a problem. But most of us, that's what's

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Speaker 4: actually throwing us out of the deficit is the after

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Speaker 4: dinner or late night snacking that's derailing the rest of

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Speaker 4: the hard work that we're doing throughout the day. So

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Speaker 4: interesting research, nothing that we already didn't know about. Intimate fasting.

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Speaker 4: I don't use it'd say a lot for my clients, Susie,

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Speaker 4: but I certainly have a handful that do very well

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Speaker 4: with intimate and fasting.

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Speaker 3: But what I tend to do is push back.

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Speaker 4: Their meals if they're going to skip something like breakfast,

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Speaker 4: and then give them lunch, breakfast dinner, or breakfast lunch

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Speaker 4: dinner just a lot later. Versus what most people do

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Speaker 4: with intimate fasting is lunch snack, snack, dinner snacksnack. So

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Speaker 4: the calories might be slightly reduced all the same, but

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Speaker 4: they're dropping out breakfast, which if you're being focused, breakfast

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Speaker 4: can actually be a wonderfully nutritious meal of the day.

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Speaker 4: For some people, it can be pretty poor choices, but

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Speaker 4: for some people that can really get in a lot

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Speaker 4: of different types of fiber and whole grains and healthy

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Speaker 4: fats and proteins. So depending on what your breakfast is,

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Speaker 4: for a lot of my ladies, I like to keep

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Speaker 4: it in their diet because it can really give us

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Speaker 4: some great additions of nutrients. Versus when people tend to

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Speaker 4: skip it, they will oversnack on more of those ultra

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Speaker 4: processed foods later on. So we're not against intimate fasting,

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Speaker 4: but I think a lot of people think it's a

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Speaker 4: lot more magical than it actually is. When it comes

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Speaker 4: to palloss.

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Speaker 1: True, I always say it's convenient diet theories for you,

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Speaker 1: like people take out of it what they like but

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Speaker 1: ditch the rest. So they are very happy to have

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Speaker 1: the late breakfast and skip that, but then they forget

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Speaker 1: that also needs calorie keep the calories controlled late at night.

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Speaker 1: So yeah, I think you've got to do any kind

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Speaker 1: of regime in entirety, and if you're actually going to

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Speaker 1: really intimate.

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Speaker 2: And fast for the benefits. It's actually the lower cow

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Speaker 2: approach which.

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Speaker 1: Has the cellular benefits really, and that's that's a pretty

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Speaker 1: tricky one for busy women who need their calories. So yeah,

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Speaker 1: I think makes you much better overall to keep calories

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Speaker 1: controlled than think that fasting is necessarily the answer to

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Speaker 1: all of your nutritional issues.

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Speaker 3: All right.

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Speaker 1: Nellyanne has been begging me to do this product in

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Speaker 1: our product review segment for weeks and I have been

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Speaker 1: a bit oh yeah, But she's going to dazzle us

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Speaker 1: today with why she loves this low fodmat flower so

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Speaker 1: very much, aren't.

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Speaker 3: You, lien.

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Speaker 4: It's better than your breakfast cookie that you had a

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Speaker 4: few weeks ago, Susie, I will say, look, we can

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Speaker 4: actually use this to make a good this cookie, right, Okay,

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Speaker 4: let me get so it is it's in coals. I'm

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Speaker 4: not actually sure if it's in Wi West. I did

437
00:20:05,960 --> 00:20:09,200
Speaker 4: eat in coals in the baking section. It's the low

438
00:20:09,600 --> 00:20:10,960
Speaker 4: low float.

439
00:20:11,359 --> 00:20:13,120
Speaker 3: Yeah, it's a low faux pantry.

440
00:20:13,240 --> 00:20:15,920
Speaker 4: That's a mouthful pantry low fodmap plain flowers.

441
00:20:15,920 --> 00:20:17,480
Speaker 3: So it's in a like a plastic container.

442
00:20:17,480 --> 00:20:19,919
Speaker 4: It's got a little blue lid and it's the world's first,

443
00:20:20,160 --> 00:20:23,680
Speaker 4: Australia first anyway, Now it's this world's first low fodmap

444
00:20:23,800 --> 00:20:27,440
Speaker 4: wheat flour. So this is for my sensitive gut girlies

445
00:20:27,520 --> 00:20:29,800
Speaker 4: who don't do well with wheat. Now, if you have

446
00:20:29,840 --> 00:20:33,040
Speaker 4: sea like disease, unfortunately you still cannot have this product.

447
00:20:33,200 --> 00:20:35,520
Speaker 4: But if you have IBS, if you have an irritable

448
00:20:35,560 --> 00:20:38,440
Speaker 4: about a sensitive stomach, you know that after you eat

449
00:20:38,760 --> 00:20:42,399
Speaker 4: normal wheat containing, say baked goods, you struggle with perhaps

450
00:20:42,440 --> 00:20:46,200
Speaker 4: really you know, potentially gut distress, bloating, gas, diarrhea, or

451
00:20:46,200 --> 00:20:48,400
Speaker 4: all of the above. This could be a really good

452
00:20:48,400 --> 00:20:51,119
Speaker 4: option for you because honestly, on the market, like if

453
00:20:51,160 --> 00:20:53,600
Speaker 4: you were wanting to bake, if you had a sensitive tummy,

454
00:20:53,720 --> 00:20:56,000
Speaker 4: most of the time your only option is either using

455
00:20:56,040 --> 00:20:59,440
Speaker 4: something like you know, buckwheat flour or almond meal, which

456
00:21:00,080 --> 00:21:03,679
Speaker 4: they make very dense products. If I'm being blunt, like

457
00:21:03,840 --> 00:21:05,879
Speaker 4: very dense, like they're not nice. They're not you know,

458
00:21:05,920 --> 00:21:09,840
Speaker 4: they're not like a typical wheat banana bread using wheat flour.

459
00:21:10,080 --> 00:21:13,119
Speaker 4: So I was really excited to see this foremost sensitive

460
00:21:13,160 --> 00:21:16,160
Speaker 4: gut listeners because I think I will definitely haven't used

461
00:21:16,160 --> 00:21:17,919
Speaker 4: it yet, Susie, but I will definitely be giving it

462
00:21:17,960 --> 00:21:19,560
Speaker 4: a go because I do have a lot of clients

463
00:21:19,560 --> 00:21:23,359
Speaker 4: who aren't great with high foudmat based foods, and particularly

464
00:21:23,400 --> 00:21:25,760
Speaker 4: are very sensitive to the fructons that are found in

465
00:21:26,040 --> 00:21:29,160
Speaker 4: typical wheat flour used in baking, so I'm very.

466
00:21:29,080 --> 00:21:29,919
Speaker 3: Excited about it.

467
00:21:30,400 --> 00:21:32,119
Speaker 4: You will have to pay the cost for it, obviously,

468
00:21:32,160 --> 00:21:35,240
Speaker 4: it's a novel product within a specific category. It's five

469
00:21:35,320 --> 00:21:37,919
Speaker 4: dollars for a kilo, so compared to normal you know,

470
00:21:38,000 --> 00:21:40,600
Speaker 4: wheat flour, it is a lot more expensive. But if

471
00:21:40,640 --> 00:21:43,240
Speaker 4: it helps a lot of people with their gut issues,

472
00:21:43,280 --> 00:21:45,479
Speaker 4: I'm all for that. It's made from nine to nine

473
00:21:45,520 --> 00:21:48,480
Speaker 4: percent Australian ingredients, so we're supporting local, which I love,

474
00:21:48,760 --> 00:21:52,040
Speaker 4: and the three ingredients are wheat starch, wheat gluten and

475
00:21:52,160 --> 00:21:56,719
Speaker 4: vegetable gums, so definitely still contains gluten, so unfortunately not

476
00:21:56,720 --> 00:21:59,920
Speaker 4: for our Celiac listeners, but for our other sensitive tummies.

477
00:22:00,040 --> 00:22:01,280
Speaker 3: Absolutely give it a whirl.

478
00:22:01,320 --> 00:22:03,760
Speaker 4: Maybe start with a small amount in your baking and

479
00:22:03,800 --> 00:22:06,120
Speaker 4: then substitute from there. And I believe that you would

480
00:22:06,200 --> 00:22:08,439
Speaker 4: use it just like you would use normal wheat flour

481
00:22:08,720 --> 00:22:11,080
Speaker 4: versus when you're cooking with things like almond meal or

482
00:22:11,160 --> 00:22:14,160
Speaker 4: buckwheat flour or chickpea flour. There's nothing wrong with those things,

483
00:22:14,359 --> 00:22:16,959
Speaker 4: but it's very hard to get the consistency that you

484
00:22:17,000 --> 00:22:19,159
Speaker 4: would get from a normal you know, cookie or a

485
00:22:19,240 --> 00:22:22,439
Speaker 4: normal cake, because it does tend to need a lot

486
00:22:22,480 --> 00:22:24,720
Speaker 4: more liquid and it is a lot more dense cooking.

487
00:22:24,800 --> 00:22:26,720
Speaker 4: So I think that this is a good little find

488
00:22:26,760 --> 00:22:28,639
Speaker 4: in the market. I'm not really going to go through

489
00:22:28,680 --> 00:22:31,520
Speaker 4: the nutritionals because it's very similar. It's not necessarily a

490
00:22:31,560 --> 00:22:33,920
Speaker 4: healthier product. It's just a product that a lot of

491
00:22:33,960 --> 00:22:36,440
Speaker 4: people may be able to tolerate a lot easier if

492
00:22:36,480 --> 00:22:38,840
Speaker 4: you did have a sensitivity to wheat, or if you

493
00:22:38,880 --> 00:22:40,640
Speaker 4: did have a little bit of a funny tummy when

494
00:22:40,640 --> 00:22:43,919
Speaker 4: you consume typical quote unquote normal baked goods.

495
00:22:44,600 --> 00:22:47,879
Speaker 1: True, and it's even something that you can use well,

496
00:22:47,920 --> 00:22:49,840
Speaker 1: you're right, like there's a lot of listeners who are

497
00:22:49,880 --> 00:22:53,200
Speaker 1: interested in digestive health or have a sensitive to FODMAPs.

498
00:22:53,480 --> 00:22:55,080
Speaker 2: So yeah, I think it's great that there's more in

499
00:22:55,119 --> 00:22:55,600
Speaker 2: these products.

500
00:22:55,640 --> 00:22:57,640
Speaker 1: Obviously there's demand for them, you know, if you're making

501
00:22:57,640 --> 00:22:59,880
Speaker 1: your own pizza base or even like when I make

502
00:23:00,040 --> 00:23:03,639
Speaker 1: King pies or lasagnas coming into the cooler months, you know,

503
00:23:03,760 --> 00:23:06,240
Speaker 1: using a flour to thicken to make a cream sauce.

504
00:23:06,280 --> 00:23:08,240
Speaker 1: You know, these are things that might really upset your stomach.

505
00:23:08,320 --> 00:23:11,000
Speaker 1: So yeah, no, I think it's a good product. No

506
00:23:11,040 --> 00:23:13,080
Speaker 1: one knows digestive health better than you do. And if

507
00:23:13,160 --> 00:23:15,520
Speaker 1: Leang gives it a thumbs up, I think it's one

508
00:23:15,560 --> 00:23:17,800
Speaker 1: to pay attention to. So yeah, simples and collars, which

509
00:23:17,840 --> 00:23:20,720
Speaker 1: is great for all of our people with tummy troubles,

510
00:23:21,000 --> 00:23:23,199
Speaker 1: all rightly, And this is a question to end the

511
00:23:23,200 --> 00:23:25,480
Speaker 1: potty today that came through on our Instagram, and the

512
00:23:25,600 --> 00:23:29,760
Speaker 1: question was the cheaper nut bars, say, for example, the

513
00:23:29,880 --> 00:23:33,040
Speaker 1: no name ones or the ones available at Audi as

514
00:23:33,119 --> 00:23:36,480
Speaker 1: good nutritionally as some of the more boutique brands that

515
00:23:36,600 --> 00:23:38,919
Speaker 1: might retail for six eight dollars per box, which I

516
00:23:38,920 --> 00:23:42,280
Speaker 1: don't disagree is not inexpensive for a snack. So I

517
00:23:42,280 --> 00:23:44,600
Speaker 1: thought it lent itself to a good discussion on nat

518
00:23:44,640 --> 00:23:47,440
Speaker 1: bars as a snack in general compared to nuts, because

519
00:23:47,480 --> 00:23:51,320
Speaker 1: of course nutbars are more process now, the biggest difference

520
00:23:51,480 --> 00:23:56,959
Speaker 1: in nutbars in supermarket is the proportion of peanuts. So

521
00:23:57,320 --> 00:23:59,560
Speaker 1: you will notice if you take a look at ingredient list,

522
00:24:00,280 --> 00:24:04,080
Speaker 1: the cheaper bars, whether it's Audi or supermarket brands or

523
00:24:04,160 --> 00:24:07,640
Speaker 1: just different brands. In general, they will have a higher

524
00:24:07,640 --> 00:24:11,400
Speaker 1: proportion of peanut generally, and often very few other nuts,

525
00:24:11,440 --> 00:24:15,320
Speaker 1: so things like almonds, walnuts, p pedas seeds. They are

526
00:24:15,359 --> 00:24:18,879
Speaker 1: a lot more expensive than peanuts, and as such the

527
00:24:18,960 --> 00:24:22,080
Speaker 1: more boutique brands tend to have less peanut, a greater

528
00:24:22,200 --> 00:24:25,359
Speaker 1: variety of nuts in general, and often less sugar to

529
00:24:25,440 --> 00:24:28,520
Speaker 1: bind them up. So you know, for example, some of

530
00:24:28,760 --> 00:24:31,320
Speaker 1: the better quality nut bars will have five grams of

531
00:24:31,359 --> 00:24:34,120
Speaker 1: sugar or less, whereas some of the heavier ones will

532
00:24:34,160 --> 00:24:36,600
Speaker 1: be closer to ten, whether they've got a chocolate coating

533
00:24:36,720 --> 00:24:40,320
Speaker 1: or just more honey in general. Now, the reason I

534
00:24:40,480 --> 00:24:42,480
Speaker 1: like a nut bar as a snack is that I

535
00:24:42,560 --> 00:24:46,440
Speaker 1: find that they're portion controlled and as such you're more

536
00:24:46,520 --> 00:24:48,520
Speaker 1: likely to be able to have one as opposed to

537
00:24:48,600 --> 00:24:51,080
Speaker 1: start opening a packet of nuts and just keep eating.

538
00:24:51,760 --> 00:24:55,480
Speaker 1: But certainly I think that my preference is for whole

539
00:24:55,600 --> 00:24:58,960
Speaker 1: food as opposed to a bar, because what I find

540
00:24:59,080 --> 00:25:01,560
Speaker 1: is that whether it's the more expensive bars or whether

541
00:25:01,600 --> 00:25:04,639
Speaker 1: it's the cheaper just more peanut based product, particularly if

542
00:25:04,640 --> 00:25:07,920
Speaker 1: they've got like a chocolate coating, is that everyone loves them.

543
00:25:08,080 --> 00:25:10,639
Speaker 1: The first thing written down on the diet diary is

544
00:25:10,720 --> 00:25:14,080
Speaker 1: everyone loves a nut bar, whereas I would much rather

545
00:25:14,160 --> 00:25:16,720
Speaker 1: my client had a yogurt with some fresh fruit and

546
00:25:16,760 --> 00:25:19,040
Speaker 1: a sprinkling of nuts with it, or made themselves some

547
00:25:19,080 --> 00:25:22,600
Speaker 1: crackers with cheese and tomato. Because to me, what the

548
00:25:22,680 --> 00:25:25,840
Speaker 1: brain registers as a snack is something that it's like

549
00:25:25,880 --> 00:25:27,880
Speaker 1: a mini meal that you have to sit down and eat.

550
00:25:27,920 --> 00:25:30,520
Speaker 1: You prepare it. It's going to keep you full for

551
00:25:30,560 --> 00:25:33,120
Speaker 1: a significant amount of time, as opposed to a bar,

552
00:25:33,240 --> 00:25:36,320
Speaker 1: which at a minimum will contain one hundred and forty calories,

553
00:25:36,359 --> 00:25:39,199
Speaker 1: if not closer to two hundred, which is not insignificant.

554
00:25:39,800 --> 00:25:41,880
Speaker 2: And sometimes I need five grams.

555
00:25:41,560 --> 00:25:44,800
Speaker 1: Of protein, whereas ideally a bar at least will have

556
00:25:44,840 --> 00:25:47,880
Speaker 1: closer to ten grams of protein. And that's the other sign.

557
00:25:48,480 --> 00:25:51,560
Speaker 1: The higher protein nut bars are more expensive than the

558
00:25:51,640 --> 00:25:55,360
Speaker 1: lower protein ones, so I think that they fit somewhere

559
00:25:55,359 --> 00:25:58,280
Speaker 1: in between, like a snack on the go when you're traveling,

560
00:25:58,359 --> 00:26:00,960
Speaker 1: if you're doing a hike, But they're certainly not my

561
00:26:01,119 --> 00:26:03,800
Speaker 1: go to dating snack. I'd much prefer my clients, as

562
00:26:03,800 --> 00:26:08,159
Speaker 1: I said, to actually have a prepared snack that registers

563
00:26:08,240 --> 00:26:10,639
Speaker 1: as something substantial than just grabbing a bar that you

564
00:26:10,640 --> 00:26:13,240
Speaker 1: can eat one forty one eighty calories in literally two

565
00:26:13,280 --> 00:26:15,440
Speaker 1: or three minutes, and then you go that tastes bread,

566
00:26:15,440 --> 00:26:18,840
Speaker 1: I'm going to have another one. So I do use them,

567
00:26:18,960 --> 00:26:21,280
Speaker 1: but I prefer to use them as a snack on

568
00:26:21,320 --> 00:26:24,040
Speaker 1: the run when there's nothing else, when traveling, or when

569
00:26:24,080 --> 00:26:27,400
Speaker 1: doing a lot of exercise, whereas I would prefer snacks

570
00:26:27,440 --> 00:26:31,240
Speaker 1: to be something they actually make. On that note, though,

571
00:26:31,320 --> 00:26:33,840
Speaker 1: I do think they're a very good snack for children

572
00:26:33,960 --> 00:26:36,960
Speaker 1: after school, particularly older children, if there's no issues with

573
00:26:37,080 --> 00:26:39,840
Speaker 1: NA allergy. Obviously after schools, of course, we can't have

574
00:26:39,920 --> 00:26:43,280
Speaker 1: nuts at most schools, but for teenagers who have very

575
00:26:43,359 --> 00:26:46,480
Speaker 1: high energy demands, it's a million times better they have

576
00:26:46,520 --> 00:26:48,439
Speaker 1: a nutbar, even if it is a cheaper one with

577
00:26:48,560 --> 00:26:52,040
Speaker 1: peanuts that it is. They eat biscuits, cakes, and all

578
00:26:52,040 --> 00:26:53,919
Speaker 1: the other jump food that they like to eat. So

579
00:26:54,000 --> 00:26:55,960
Speaker 1: I think the other market that I think they're very

580
00:26:56,000 --> 00:26:59,360
Speaker 1: smart for is people with high energy demands and teenagers

581
00:27:00,040 --> 00:27:03,720
Speaker 1: because they're much more nutritious than most kids packaged snacks

582
00:27:03,720 --> 00:27:04,680
Speaker 1: that are out there.

583
00:27:05,240 --> 00:27:05,840
Speaker 3: A hut a percent.

584
00:27:06,240 --> 00:27:08,439
Speaker 4: I completely agree with everything you've said. I use them

585
00:27:08,440 --> 00:27:10,800
Speaker 4: regularly for my clients, but like you said, I've always

586
00:27:10,800 --> 00:27:12,280
Speaker 4: got my clients to shove one at the bottom of

587
00:27:12,320 --> 00:27:14,480
Speaker 4: their handbags if they're out there running around, they're going

588
00:27:14,480 --> 00:27:16,600
Speaker 4: to the kids soccer game. I would one hundred percent

589
00:27:16,720 --> 00:27:18,679
Speaker 4: rather they eat at the nutbar and an apple in

590
00:27:18,720 --> 00:27:21,000
Speaker 4: their handbag, then go and get a thing of hot chips,

591
00:27:21,000 --> 00:27:23,520
Speaker 4: because you know, training ran late and they're hungry and

592
00:27:23,520 --> 00:27:25,040
Speaker 4: they're not going to get home for dinner for another

593
00:27:25,160 --> 00:27:27,359
Speaker 4: kind of you know, hour or something like that. So

594
00:27:27,400 --> 00:27:29,800
Speaker 4: I've I've always personally got one on myself as well,

595
00:27:29,840 --> 00:27:31,720
Speaker 4: just as a bit of a quick snack, And so

596
00:27:31,760 --> 00:27:34,040
Speaker 4: I'm not against them either, but I do feel like

597
00:27:34,119 --> 00:27:36,480
Speaker 4: the quality does differ. I do think you pay for

598
00:27:36,520 --> 00:27:39,040
Speaker 4: the qualities. So I mean, the listener question was are

599
00:27:39,040 --> 00:27:41,560
Speaker 4: the cheaper nut bars as good as the more expensive ones?

600
00:27:42,200 --> 00:27:44,520
Speaker 4: In simple answer, I know they're not. The cheaper ones

601
00:27:44,560 --> 00:27:46,760
Speaker 4: are not as good because the quality of the ingredients

602
00:27:46,800 --> 00:27:48,919
Speaker 4: is nowhere near the quality of the ingredients in some

603
00:27:48,960 --> 00:27:50,680
Speaker 4: of the more expensive ones we're not going to name.

604
00:27:50,680 --> 00:27:53,199
Speaker 4: In Shane brands, you absolutely need to read your labels

605
00:27:53,240 --> 00:27:55,439
Speaker 4: and read the ingredient list. But even some of the

606
00:27:55,480 --> 00:27:58,240
Speaker 4: more expensive ones Susie will contain just better types of

607
00:27:58,280 --> 00:28:00,440
Speaker 4: say like five or more gentle on this me things

608
00:28:00,480 --> 00:28:02,320
Speaker 4: like cillium husk and a little you know, a little

609
00:28:02,400 --> 00:28:04,119
Speaker 4: less rice brown oil to bind it.

610
00:28:04,240 --> 00:28:05,760
Speaker 3: As you said, better quality of nuts.

611
00:28:05,800 --> 00:28:08,720
Speaker 4: So from a gut health perspective and a diversity perspective,

612
00:28:08,760 --> 00:28:11,439
Speaker 4: that is certainly better for your health long term. And

613
00:28:11,560 --> 00:28:13,119
Speaker 4: you know, I think too many of us are getting

614
00:28:13,160 --> 00:28:16,520
Speaker 4: into probably too many peanuts compared to the other types

615
00:28:16,560 --> 00:28:18,879
Speaker 4: of nuts. We know, the health benefits from things like

616
00:28:19,160 --> 00:28:22,120
Speaker 4: almonds and walnuts and pistachios are one hundred times better,

617
00:28:22,320 --> 00:28:25,360
Speaker 4: not one hundred times better, but far better nutritionally than

618
00:28:25,400 --> 00:28:28,280
Speaker 4: some of the other you know, just eating peanuts regularly,

619
00:28:28,280 --> 00:28:29,880
Speaker 4: and I think a lot of people use peanut butter

620
00:28:30,119 --> 00:28:32,119
Speaker 4: in a lot of their breakfast options that we don't

621
00:28:32,200 --> 00:28:34,760
Speaker 4: potentially want to throw more and more peanuts into the

622
00:28:34,800 --> 00:28:38,040
Speaker 4: mix because other types of nuts, particularly things like walnuts

623
00:28:38,040 --> 00:28:40,360
Speaker 4: with the plant based in MiG its reason they're offer

624
00:28:40,520 --> 00:28:43,600
Speaker 4: really good anti inflammatory effects to the body. So if

625
00:28:43,640 --> 00:28:45,880
Speaker 4: you have the budget, I would one hundred percent always

626
00:28:45,880 --> 00:28:48,480
Speaker 4: advocate buying the more expensive nut bars because I think

627
00:28:48,760 --> 00:28:51,760
Speaker 4: quality wise they're better. But you KNOWISUZI both love a

628
00:28:51,760 --> 00:28:53,880
Speaker 4: budget and I've never paid full price for a box

629
00:28:53,880 --> 00:28:56,160
Speaker 4: of nut bars whenever they're twenty thirty forty percent off,

630
00:28:56,200 --> 00:28:58,960
Speaker 4: I'll grab like five six boxes, leave them in the pantry,

631
00:28:58,960 --> 00:29:00,560
Speaker 4: and then I'll set me through a couple months. So

632
00:29:00,680 --> 00:29:02,600
Speaker 4: really look out for those deals. Try not to buy

633
00:29:02,880 --> 00:29:04,880
Speaker 4: one a week in your weekly shopping. Wait till they

634
00:29:04,920 --> 00:29:07,280
Speaker 4: are on sale, and snap up a couple of boxes

635
00:29:07,320 --> 00:29:10,480
Speaker 4: because I think they're certainly worth it from a nutritional,

636
00:29:10,760 --> 00:29:12,080
Speaker 4: better quality perspective.

637
00:29:12,560 --> 00:29:13,760
Speaker 2: And I can't agree more.

638
00:29:14,040 --> 00:29:17,040
Speaker 1: Because I do trolleys every week on my Instagram, I

639
00:29:17,120 --> 00:29:18,440
Speaker 1: get all this feedback too.

640
00:29:18,320 --> 00:29:21,440
Speaker 2: Much packaged food, like how much does that cost? Now?

641
00:29:21,680 --> 00:29:23,360
Speaker 2: I just want to be very clear that I don't

642
00:29:23,440 --> 00:29:24,239
Speaker 2: shop like that at all.

643
00:29:24,280 --> 00:29:26,720
Speaker 1: I'm like you when it comes to any kind of

644
00:29:26,800 --> 00:29:29,720
Speaker 1: process food, Like at the moment, I buy hot chocolates,

645
00:29:29,760 --> 00:29:31,640
Speaker 1: but we of course are formulating our own so that

646
00:29:31,680 --> 00:29:34,600
Speaker 1: will stop. But whether it's hot chocolate, whether it's snacks

647
00:29:34,600 --> 00:29:37,240
Speaker 1: for the kids for school, whether it's not bars or

648
00:29:37,280 --> 00:29:39,920
Speaker 1: fish even I only ever buy it when it's the

649
00:29:39,960 --> 00:29:43,160
Speaker 1: forty to fifty percent off, and dumplings is the other one,

650
00:29:43,480 --> 00:29:47,000
Speaker 1: and I super load it in the cupboard because.

651
00:29:46,640 --> 00:29:48,600
Speaker 2: Why pay double when you can get it for half?

652
00:29:48,640 --> 00:29:52,240
Speaker 1: So I scour those catalogs each week, and that's a

653
00:29:52,280 --> 00:29:54,000
Speaker 1: really smart way to budget. If you find that you

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00:29:54,000 --> 00:29:55,600
Speaker 1: can pack them away in the house, you can save

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00:29:55,640 --> 00:29:57,280
Speaker 1: a lot of money feeding the family.

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Speaker 2: So Leanne and I certainly not big packaged food eaters.

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Speaker 1: We sort of pick our key products and then stop

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00:30:02,680 --> 00:30:05,640
Speaker 1: them aut because I don't like to waste money like you,

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00:30:05,640 --> 00:30:07,520
Speaker 1: you know, I'd much rather use that for fresh food.

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00:30:07,920 --> 00:30:10,240
Speaker 1: And so when they are on sale, things like nutbars,

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Speaker 1: which can be usually I think they get to about

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Speaker 1: forty percent off when they're on a great sale, that's

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Speaker 1: the time. Absolutely I stop up as well.

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Speaker 3: And they got a good use by date too.

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Speaker 1: Yeah, exactly, and just I pack them away though because

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00:30:21,600 --> 00:30:23,840
Speaker 1: of course at home, if they're insight, everyone eats them,

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00:30:23,840 --> 00:30:25,640
Speaker 1: whereas I pack them away and like a tub in

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00:30:25,640 --> 00:30:28,000
Speaker 1: the pantry, so you don't just eat them on an

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Speaker 1: autoque because they're right in front of you.

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Speaker 2: That's another trip, all right.

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Speaker 1: Lean Well, that brings us to the end of the

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00:30:32,600 --> 00:30:35,360
Speaker 1: Nutrition Couch podcast for another week. Please keep telling your

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00:30:35,360 --> 00:30:37,360
Speaker 1: friends we're going to hit five million downloads in the

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00:30:37,400 --> 00:30:40,320
Speaker 1: next few months, which we're very excited about. And if

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00:30:40,320 --> 00:30:42,400
Speaker 1: you haven't tried our protein, please have a look at it.

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00:30:42,440 --> 00:30:44,320
Speaker 1: Designed by dietitians and as we said, if you can

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00:30:44,400 --> 00:30:47,400
Speaker 1: leave us a review will be really really grateful. So

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00:30:47,480 --> 00:30:49,640
Speaker 1: we will see you, same time, same place next week

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00:30:49,800 --> 00:30:50,760
Speaker 1: and keep healthy.

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Speaker 3: Catch guys next week