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Speaker 1: Who is in your support network? Is it your best friend,

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Speaker 1: your husband, your kids. The science clearly shows us that

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Speaker 1: we basically become like the people we spend our time with,

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Speaker 1: which means if your friends and family are not supportive

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Speaker 1: of your health and diet goals, things are going to

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Speaker 1: be pretty challenging. On today's episode of The Nutrition Couch,

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Speaker 1: we talk about support networks and why they are so

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Speaker 1: predictive of weight loss success. Hi, I'm Susie Burrow and

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Speaker 1: Emily and Wood, and as two of Australia's leading dieticians

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Speaker 1: who specialize in evidence based nutrition, we bring you The

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Speaker 1: Nutrition Couch, a bi weekly chat on everything that is

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Speaker 1: new in the world of food, diet and nutrition, as

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Speaker 1: well as support networks. Today we tackle the topical issue

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Speaker 1: of extreme fasts and Leanne has got a great example

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Speaker 1: of some of these doing the rounds and we share

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Speaker 1: our thoughts on them and for all the rice lovers

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Speaker 1: out there, we take a closer look at all the

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Speaker 1: different varieties of rice you can find in supermarkets and

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Speaker 1: we rate our favorite types. But tickly, Anne, what is

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Speaker 1: going on up there in Brisy.

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Speaker 2: It's not too bad, So I feel like Brisbane in

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Speaker 2: general is we coming from the pretty devastating floods we

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Speaker 2: had a couple of weeks back, I know, as parts

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Speaker 2: of New South Wales got hit pretty hard as well,

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Speaker 2: so they clean up sort of happening. Community spirit's pretty high.

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Speaker 2: I feel like Ossie's are pretty resilient. You know, whenever

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Speaker 2: we're a bit down, everyone pitches in, they help out.

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Speaker 2: So I feel like the community spirit in general it's

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Speaker 2: coming back up up here. I think, you know, the

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Speaker 2: flood sort of hit us out of nowhere and we

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Speaker 2: didn't sort of know what was coming, so you know

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Speaker 2: a lot of my friends and family got affected as well.

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Speaker 2: It was pretty devastating. But yeah, I feel like Brisbane

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Speaker 2: we're back on the rise. You know, we've supported each

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Speaker 2: other and we're coming good again. So if any of

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Speaker 2: our listeners were affected by these horrible floods a few

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Speaker 2: weeks ago now or probably a few months ago, when

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Speaker 2: you're listening, yeah, stay strong and we're definitely thinking of you,

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Speaker 2: and we're a pretty resilient bunch of us, Ossie. So

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Speaker 2: we'll be back on our feet in no time, I feel.

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Speaker 1: And finally we should be able to get up to Brisbane.

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Speaker 1: It was a year ago that we first recorded our

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Speaker 1: demos of the nutrition Couch, and then it's taken a

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Speaker 1: year to come back up. So I'm hoping that the

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Speaker 1: water stays away and we can get back up there

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Speaker 1: and reconvene in person for the first time in a year. Absolutely,

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Speaker 1: So fingers crossed the universe works in our favor, higers Cross.

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Speaker 1: So in this week's media article, Leanne, you sent me

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Speaker 1: a really interesting story on what we would call a

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Speaker 1: more extreme fast. Now, indeed, we have spoken at length

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Speaker 1: about intimate and fasting regimes on the podcast, and there's

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Speaker 1: huge amount of interest in them from both a weight

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Speaker 1: control perspective but also a longevity perspective, which, if we're honest,

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Speaker 1: that is where the research around fasting first came from.

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Speaker 1: It was about the health cellular health and anti aging

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Speaker 1: approaches as opposed to weight loss. Now, what I haven't

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Speaker 1: seen is a couple of these more extreme fast but

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Speaker 1: you came across one recently which I think is really

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Speaker 1: interesting and well worth a discussion because it's about extended

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Speaker 1: fasting and whether there is a health benefit or specifically

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Speaker 1: a weight loss benefit. So which is the one we're

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Speaker 1: going to talk about today?

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Speaker 2: Yeah, So I just I sent this to you, Susie,

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Speaker 2: because I had three clients in one week asked me

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Speaker 2: about this. And my clients are pretty savvy, like they

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Speaker 2: know how to, you know, drawl through the evidence. They

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Speaker 2: know that if they're going to ask me a question,

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Speaker 2: they have to sort of see if it has a

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Speaker 2: bit of merit to it. That they're really good at that.

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Speaker 2: And I thought, you know what, if I have three

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Speaker 2: of my ladies asking me about the same thing in

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Speaker 2: one week, I think it's well worth a chat and

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Speaker 2: well worth investigating. So what really intrigued me about what's

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Speaker 2: called prolong I think it's called the prolong fasting. I'm

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Speaker 2: going to call it a diet for example, so it's

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Speaker 2: pro l o N And it really is designed, you know,

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Speaker 2: from a longevity perspective, and as you mentioned, that's where

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Speaker 2: the research on fasting comes from. And this prolonged I

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Speaker 2: guess fasting program was created by Walter Longo, who has

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Speaker 2: a PhD in longevity research. So he's one of the

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Speaker 2: I would say probably most well respective research is in

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Speaker 2: longevity in the world probably, So I was I was

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Speaker 2: pretty intrigued. And it's based on years of his research

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Speaker 2: around longevity, and you know, he's got some pretty impressive

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Speaker 2: outcomes and that sort of thing. So the prolonged diet

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Speaker 2: is it's a five day fasting protocol where essentially you

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Speaker 2: sign up, they send you a box which contains all

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Speaker 2: of your food. I think you get a couple of bars,

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Speaker 2: a couple of drinks, a couple of herbal teas. It's

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Speaker 2: pretty extreme from it like a calorie perspective, it's very

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Speaker 2: very low calorie. It's one hundred percent plant based, it's

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Speaker 2: gluten free, there's no GMOs, no artificial additives, so it's

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Speaker 2: you know, promoted, is very quote unquote healthy. But I

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Speaker 2: think the biggest benefits out of it are supposed to

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Speaker 2: be the fact that it helps with longevity long term.

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Speaker 2: But I really did feel like when I was researching

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Speaker 2: it on the website and what I was reading reviews

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Speaker 2: from people, a lot of people were talking about from

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Speaker 2: a weight based perspective, so I think that that probably

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Speaker 2: is a discussion in itself, but from the longevity side

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Speaker 2: of things, there was a little bit of research. Well

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Speaker 2: there's you know, it's built on his research over years

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Speaker 2: and years and years. So he's the director of the

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Speaker 2: Longevity Institute in the University of Southern California in LA

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Speaker 2: and he works with companies such as like the Mayo Clinic,

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Speaker 2: so really big, well respected company, Susie in terms of,

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Speaker 2: you know, recommending for these companies things to do with

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Speaker 2: longevity and health long term. So I found that it

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Speaker 2: was interesting that he created a protocol or program, but

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Speaker 2: it really does to me sort of it sells me

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Speaker 2: on more of a weight loss perspective. And indeed, the

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Speaker 2: studies that they have done on this prolonged diet was

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Speaker 2: I think it was funded by the company itself. There

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Speaker 2: was one that said, basically a clinical study of the

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Speaker 2: participants who completed the five days of the prolonged cycle,

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Speaker 2: so they actually did three cycles SUSI. They did it

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Speaker 2: once a month, so for five days every month for

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Speaker 2: three months, and at the end of that study, the

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Speaker 2: participants are an average weight loss of about two point

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Speaker 2: three kilos, so most of this was primarily abdominal fat.

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Speaker 2: They actually managed to maintain the majority of their lean

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Speaker 2: body mass. And I think this was because you know,

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Speaker 2: it was only a five day fasting period. It wasn't

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Speaker 2: something like it was like a twenty eight day diet

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Speaker 2: or a three month diet. They just set it for

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Speaker 2: five days once a month for three months. But when

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Speaker 2: you think about that SUSI, it's quite expensive. I think

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Speaker 2: it's two hundred and sixty nine US dollars for the

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Speaker 2: five day fast, And in that fast you get you

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Speaker 2: can only basically consume what comes in your box that's

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Speaker 2: delivered to you. So there's what's called L Crackers and

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Speaker 2: L Choco Crispar and L bar for energy. There's a

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Speaker 2: very flavor drink and orange flavor drink, a couple of

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Speaker 2: Herbal tea bags, and a couple of I think there's

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Speaker 2: three four five suit mixes. You get one suit mix

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Speaker 2: a day, a bar, a couple of Herbal teas. So

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Speaker 2: it's very very low calorie. It almost reminded me of

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Speaker 2: like a VLCD because you get you know, the bars

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Speaker 2: and the soups. You're sort of replacing your food with

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Speaker 2: a couple of these products. It's very low calorie, but

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Speaker 2: it's supposed to have you know ingredients in there and

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Speaker 2: the macronutrient distribution to promote cellular renewal. The website says

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Speaker 2: that it supports metabolic health, it helps with mental clarity.

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Speaker 2: That five Day Fast SuDS is two hundred and sixty

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Speaker 2: nine US dollars. So to do that across a three

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Speaker 2: month period, so once a month for three months is

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Speaker 2: comes to eight hundred and seven usd And to lose

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Speaker 2: an average of you know, two point three kilos across

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Speaker 2: three months for eight hundred US dollars, which is well

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Speaker 2: over one thousand dollars in Australian dollars for you know,

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Speaker 2: two kilos. I really do think from a weight loss perspective,

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Speaker 2: you're better off working one on one with a dietician

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Speaker 2: and sort of not spending that sort of absorbant amount

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Speaker 2: of money. But from a long de perspective, you know,

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Speaker 2: perhaps if our listeners were interested in it, it could

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Speaker 2: be helpful. But there is a big disclaim, or not

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Speaker 2: a big disclaimer, a small disclaimer on the bottom of

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Speaker 2: the website that says prolong is not intended to diagnose, treat,

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Speaker 2: cure or prevent any diseases, and individual results may vary.

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Speaker 2: So some people on average lost two point three kilos,

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Speaker 2: some would have lost absolutely nothing, and a couple more

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Speaker 2: would have lost maybe a bit more three four five kilos.

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Speaker 2: So I think from a weight loss perspective, there are

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Speaker 2: definitely probably better things on the market, and indeed perhaps

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Speaker 2: just something like intimate fasting may actually be more beneficial

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Speaker 2: and a lot more affordable for a lot of people.

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Speaker 2: But the research around long Debuty I did think was

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Speaker 2: quite interesting, and the website does recommend doing it a

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Speaker 2: few times a year to promote you know that cellular

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Speaker 2: renewal and metabolic health and turnover that we do know

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Speaker 2: is important, you know, metabolically. So what do you think

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Speaker 2: about this, Suzie. It's I think it's interesting, but it's

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Speaker 2: probably got more of a health halo attachment to it

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Speaker 2: than you know. The research actually shows there's not a

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Speaker 2: whole lot of research on his protocol at the moment.

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Speaker 1: I think this as a classic example where a researcher

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Speaker 1: has tried to successfully make a commercial enterprise out of

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Speaker 1: their research and basically make some money. Because we have

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Speaker 1: known for a really long time that there are a

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Speaker 1: number of benefits to fasting when it comes to cellull

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Speaker 1: health and longevity. As we've mentioned, you know, this was

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Speaker 1: where the intermittent fasting regimes began about many minis ago.

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Speaker 1: We knew that primates, if they cut twenty five percent

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Speaker 1: of their calories, that they would live longer lives, it

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Speaker 1: would be much healthier. So it's not for me anything new,

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Speaker 1: and these are just ways of spinning it into a

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Speaker 1: new regime that people can sell for really really high,

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Speaker 1: really high cost points, because I find it really interesting.

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Speaker 1: You know, they talk about oh, it's got no process stuff,

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Speaker 1: that's got no gluten free, but you know you're feeding

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Speaker 1: yourself with processed bars and meal replacements, like again, that's

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Speaker 1: not new. So I think that the take home message

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Speaker 1: is that any fasting program will have some benefits if

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Speaker 1: you can do it and it doesn't ignite feelings of

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Speaker 1: deprivation and binge eating, which is always my concern with

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Speaker 1: extreme fasting, whether it's the five two, whether it's a

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Speaker 1: program like this which is severely let's be honest, calorie restricted.

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Speaker 1: So for many of my clients, many of my female clients,

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Speaker 1: as soon as they feel restricted on any kind of

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Speaker 1: dietary regime, it can trigger binge eating. It can trigger

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Speaker 1: feelings of restriction and the diet cycle, which we surely

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Speaker 1: do not want to be promoting. So I think for

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Speaker 1: people who are not as vulnerable to that, if they

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Speaker 1: wanted to incorporate fasting into their life, for some of

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Speaker 1: these huge benefits which absolutely come when it's to hormonal health,

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Speaker 1: cellular health, anti aging, particularly that you can do it

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Speaker 1: yourself just following the five two without having to spend

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Speaker 1: huge amounts of money on these programs. So the way

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Speaker 1: they lure you in is they say, if you pay

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Speaker 1: all this money, you're going to get these benefits. But

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Speaker 1: as I said, you and I could design something very

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Speaker 1: similar for a fraction of the price. You know, it's

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Speaker 1: basically herbal tea, probably a broth type soup, and maybe

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Speaker 1: a meal replacement bar. So I can do that for

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Speaker 1: about five dollars a day. You don't need to pay

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Speaker 1: for these programs. So I'm always very suspicious when suddenly

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Speaker 1: researchers have become and promote some programs if it's breaking

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Speaker 1: the world news cycle. There's nothing new in this other

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Speaker 1: than it's an extremely restrictive fasting protocol that if you

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Speaker 1: follow you may or may not get results. But as

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Speaker 1: I said, you can get those exact results, if not more,

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Speaker 1: for a whole lot cheaper. And it's not a unique

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Speaker 1: benefit from anything in this program that I can see.

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Speaker 2: Yeah, and I thought that the uniqueness of it would

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Speaker 2: be interesting from the longevity perspective, But when you actually

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Speaker 2: look at the clinical study that they did. It just

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Speaker 2: talks about weight loss, and I think, oh, like, I

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Speaker 2: actually wanted to see the benefits. I know, you're not

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Speaker 2: going to see it from following people for three months.

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Speaker 2: You're not going to see benefits in terms of longevity.

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Speaker 2: But I did want to see some sort of you know,

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Speaker 2: so there were newer processes or something happening from you know,

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Speaker 2: a metabolic longevity perspective. But really the results just talked

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Speaker 2: about weight loss. So I thought, like, You've got some

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Speaker 2: great qualifications, You've done some fabulous research in the past,

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Speaker 2: but this probably is just another weight loss program. Let's

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Speaker 2: be honest, isn't it.

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Speaker 1: It is there, and that's what they are, you know,

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Speaker 1: their weight loss programs, and the reason they're marketed on

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Speaker 1: weight loss and not longevity is that weight loss cells

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Speaker 1: aple won't quick weight loss. They want to feel like

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Speaker 1: something's working. They want to throw some money at a

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Speaker 1: problem and have it fixed. But unfortunately, physiology is a

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Speaker 1: lot more complicated than that, and you have to burn

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Speaker 1: fat and that takes time, you know. So again, as

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Speaker 1: I said, it's just that any weight loss program is

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Speaker 1: generally there with the intent of making money. Unfortunately, and

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Speaker 1: this is another example where they've put some you know,

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Speaker 1: acting like it's a unique new program that no one

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Speaker 1: else has got, and it's got this well. So there's

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Speaker 1: so many programs that mimic this. I'm sure you're writing

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Speaker 1: off the back of some strong research, but we've known

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Speaker 1: about this research for quite some time, so absolutely, I

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Speaker 1: think that for me, the TAKEO message to anyone listening

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Speaker 1: is sure, if you want to keep yourselves as healthy

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Speaker 1: as possible, there is strong evidence to show that's cycling

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Speaker 1: low calorie periods, even an extended fast overnight or a

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Speaker 1: low calorie day every so often. There are benefits to

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Speaker 1: doing that if it doesn't induce any of those restrictive

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Speaker 1: type biddeness type cycles and indeedly end when so many

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Speaker 1: of us over eat on a day to day basis,

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Speaker 1: having a light day every now and again, or you know,

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Speaker 1: a period where for a couple of days you may

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Speaker 1: only have lower calorie foods like soups and salads. It's

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Speaker 1: not a bad thing, but you don't have to pay

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Speaker 1: huge amounts of money to do it this way, because

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Speaker 1: ultimately you're just lighting someone else's pockets. And you know,

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Speaker 1: there's so many factors that influence longevity. There's genetics. It

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Speaker 1: doesn't mean just because you do something like this you're

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Speaker 1: going to live a longer life. It's about a holistic

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Speaker 1: approach long term and having strong dietary foundations where if

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Speaker 1: you can can include incorporate a lower calorie day every

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Speaker 1: so often consistently over the course of your life and

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Speaker 1: keep your weight controlled. That's one of the best things

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Speaker 1: we can do for all of our health to support

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Speaker 1: a longer life. But it's not ultimately in our control either,

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Speaker 1: so we do have to be a little bit careful

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Speaker 1: about what we promise when it comes to any kind

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Speaker 1: of dietary regime.

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Speaker 2: And you mentioned genetics, and now the big one that

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Speaker 2: really promotes longevity is your environment as well. You know,

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Speaker 2: if you live in a place that's highly polluted, if

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Speaker 2: you smoke, if you drink a lot of alcohol, if

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Speaker 2: you don't wear sunscreen when you go out. There are

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Speaker 2: a lot of factors that also, you know, from an

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Speaker 2: environmental perspective, actually can reduce long deevity as well. So

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Speaker 2: it's not just what we put in our mouths. There's

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Speaker 2: a whole lot of other factors that go into it

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Speaker 2: as well. But I will wrap us up Susie with

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Speaker 2: saying with fasting we have talked about, you know, there

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Speaker 2: are definitely benefits, there is research to support it. It

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Speaker 2: is absolutely not recommended for pregnancy, breastfeeding, or anybody that

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Speaker 2: has higher energy requirements you might be undergoing, I don't know,

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Speaker 2: chemotherapy for an aggressive type of cancer or something like that,

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Speaker 2: or if you have a background of disordered eating or

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Speaker 2: in eating disorder, fasting is absolutely not something that we

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Speaker 2: would recommend. So I just wanted to be very clear

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Speaker 2: about that on the podcast.

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Speaker 1: Susie and I agree, and I think if you straight

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Speaker 1: away the thought of feeling restricted or any diet induces

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Speaker 1: a strong emotional response, it's probably not the right program

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Speaker 1: for you. You've ultimately, as you said, got to feel

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Speaker 1: good about your program and you enjoy doing it and

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Speaker 1: it can be sustainable, and then you're on the right track.

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Speaker 1: But what you talked about, Leanne isn't off topic about

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Speaker 1: what we're going to move to next, which is our environment,

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Speaker 1: because we thought, you know, I've had a lot of

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Speaker 1: clients really struggling at this time of year to maintain

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Speaker 1: the momentum they've had with the new year, with their

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Speaker 1: lifestyle choices, because of course life has picked up. We're

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Speaker 1: in full swing with the kids, and work is back.

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Speaker 1: A lot of us are going back into the office.

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Speaker 1: We've got longer days, a lot of stress around, and

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Speaker 1: all of a sudden, it can be hard to find

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Speaker 1: the energy and the time to dedicate to making strong

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Speaker 1: lifestyle choices when it comes to our diet and exercise,

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Speaker 1: and we don't necessarily have the mental space to commit

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Speaker 1: to planning and all the things we need to do

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Speaker 1: to keep on tracks. So a number of my clients

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Speaker 1: have really been struggling with that. So we thought it

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Speaker 1: was a really opportune time to talk a little bit

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Speaker 1: about support networks because we've known for a long time

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Speaker 1: that basically, in life in general, not just about diet

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Speaker 1: and lifestyle choices, but with all of our choices, we

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Speaker 1: ultimately become like the people we spend our time with.

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Speaker 1: So if you are with a partner who is not

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Speaker 1: overly healthy, who loves a drink, who loves to eat out,

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Speaker 1: who sits in front of the couch and eats, you know,

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Speaker 1: junk food each night, or if you're in an office

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Speaker 1: environment and spend many hours a day there where no

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Speaker 1: one takes a lunch break, no one moves from their

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Speaker 1: desk all day and Uber eats is on the frequent

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Speaker 1: call you will Ultimately, the research shows develop some of

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Speaker 1: those lifestyle habits. It's like cosmosis. We just pick them

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Speaker 1: up over time. And as such, often in relationships we're

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Speaker 1: gaining weight, or in family environments, kids are mimicking adults

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Speaker 1: in terms of their lifestyle choices and how healthy they are.

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Speaker 1: And so when you're struggling lyand with making positive progress,

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Speaker 1: sometimes some pretty big questions need to be asked of

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Speaker 1: what's going on in home or what's going on in work,

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Speaker 1: and are you able to identify where you may not

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Speaker 1: be getting the support that you require, and is it

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Speaker 1: time to make some pretty big changes in your relationship,

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Speaker 1: in your social circles, in your workplace, because ultimately it's

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Speaker 1: not conducive to your best self and your best health position.

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Speaker 1: So I'll give you an example that's not too confronting,

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Speaker 1: because of course we're not expecting everyone to go on

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Speaker 1: quit their jobs because no one takes a lunch break

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Speaker 1: where we're much more realistic than that, or leave your

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Speaker 1: husband just because he likes to eat chips in front

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Speaker 1: of the TV at night. But what we are saying

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Speaker 1: is that it's good to just observe and be aware

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Speaker 1: of these habits. So a classic one I've had this

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Speaker 1: week multiple times with a few of my clients is

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Speaker 1: that I've been looking at food diaries and busy mums

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Speaker 1: and they're overwhelmed and there'll be, you know, some sort

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Speaker 1: of kid snacks there, and I've had a conversation, well,

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Speaker 1: you know, why are you buying those kind of doritos

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Speaker 1: or lollies? Why are they at home? Because we know

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Speaker 1: again that if the food's in the house, you will

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Speaker 1: eat it, so why are you buying it? And then

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Speaker 1: the feedback is alt's for the kids, you know I

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Speaker 1: want And one of my clients actually replied to me, no,

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Speaker 1: it's not changeable. I'm not prepared to not buy it,

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Speaker 1: which is a choice, and we all have the choice absolutely.

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Speaker 1: But the question I went back to my client with

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Speaker 1: without being inflammatory, was more the question of why do

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Speaker 1: you think it's good for the kids to have that either,

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Speaker 1: because you're ultimately teaching them to reward with sweet food

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Speaker 1: and have it in the home, and then you're eating

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Speaker 1: it and everyone's eating it, and then you're unhappy with

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Speaker 1: your weight. You know, there's a lot more negatives I

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Speaker 1: would say than come from the positives of having a

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Speaker 1: handful of lollies, or if you do want some lollies

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Speaker 1: occasionally gone by, some eat them and get rid of them.

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Speaker 1: But it was very confronting for that client. She really

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Speaker 1: struggled with that question, and I often see it with

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Speaker 1: my clients and their partners. I've got another client in

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Speaker 1: a relationship and on the weekend she really finds it

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Speaker 1: difficult because her partner's not healthy. There's a lot of

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Speaker 1: eating out, there's a lot of takeaway, and there's not

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Speaker 1: much movement, and she sort of morphs into that pattern

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Speaker 1: each week, and ultimately it's stopping her from reaching her goals.

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Speaker 1: So it's more I guess the discussion today lean was

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Speaker 1: as a reminder that if you're in an environment that's

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Speaker 1: not healthy, whether it's your personal relationship, your workplace, it's

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Speaker 1: going to be pretty challenging to change it unless you

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Speaker 1: make some very big changes in terms of your structure

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Speaker 1: and routine. And now perhaps is a time to observe

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Speaker 1: in these environments, where are you overeating and what is

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Speaker 1: the effect other people are having on that, and where

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Speaker 1: Matt you need to make some changes if you are

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Speaker 1: to ultimately reach those goals you have for yourself.

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Speaker 2: Yeah, I couldn't agree more. And I have this discussion

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Speaker 2: with clients all the time, and I honestly think that,

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Speaker 2: as you said, we're not expecting people to drop their

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Speaker 2: families or you know, get a new job or anything

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Speaker 2: like that. But I do think it does come down

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Speaker 2: to just open an honest communication, like if you and

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Speaker 2: I feel like a lot of people use it as

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Speaker 2: an excuse, Suzy, like my husband eats this on the

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Speaker 2: couch and then he offers me it, so I eat it.

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Speaker 2: Or you know, my friends want to go out to

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Speaker 2: dinner so I had to eat there, Or my habby

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Speaker 2: got takeaway and he brought this home for me. So

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Speaker 2: a lot of times I think just having those honest

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Speaker 2: conversations around Okay, if you want to eat that food,

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Speaker 2: could you go to the kitchen and eat it, or

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Speaker 2: could you not offer me it? Because a lot of

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Speaker 2: times they our partners think that they're you know, helping it,

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Speaker 2: not helping us out, but just being kind by saying,

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Speaker 2: you know, I'm eating this, do you want some? Or

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Speaker 2: they will just continually offer it and we might have

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Speaker 2: enough willpower to be like no, thank you. The first

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Speaker 2: or the second time. But if an hour later they're

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Speaker 2: still you know, munching on junk through the movie. Eventually,

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Speaker 2: I think our willpower lessons over time and we'll be like, OK,

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Speaker 2: give me a little bit, and then once we sort

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Speaker 2: of start eating it, we're doing it very mindlessly and

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Speaker 2: we eat far more than we ever intend it. So

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Speaker 2: I think mindful eating is definitely key when it comes

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Speaker 2: to that, you know, overeating on the weekends and that

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Speaker 2: sort of thing. But I also feel like having those

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Speaker 2: conversations with our partners and our loved ones and our

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Speaker 2: friends and saying what our goals are and why it's

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Speaker 2: important that we go to a place that has some

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Speaker 2: healthy options on the menu, or if our partner does

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Speaker 2: want to eat something like that, can they not offer

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Speaker 2: it to us or would they mind eating it I

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Speaker 2: don't know, earlier in the day, or you know, telling

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Speaker 2: me so I can go and make a cup of

432
00:19:32,600 --> 00:19:35,120
Speaker 2: tea while they eat their Maltesers on the couch during

433
00:19:35,119 --> 00:19:37,040
Speaker 2: the movie. Whatever it may be. But I think just

434
00:19:37,119 --> 00:19:40,320
Speaker 2: having that conversation with someone versus kind of like silently

435
00:19:40,400 --> 00:19:42,840
Speaker 2: resenting them for doing that, and a lot of times

436
00:19:42,880 --> 00:19:47,120
Speaker 2: because if our partner is male, they might be taller, fitter, stronger,

437
00:19:47,240 --> 00:19:49,440
Speaker 2: have you know, more muscle, which gives them more metabolism,

438
00:19:49,520 --> 00:19:51,639
Speaker 2: which allows them to eat more. I think for a

439
00:19:51,680 --> 00:19:53,920
Speaker 2: lot of females we struggle with you know, we sort

440
00:19:53,920 --> 00:19:55,480
Speaker 2: of want to do the same thing as our partner

441
00:19:55,520 --> 00:19:57,320
Speaker 2: because we feel left out or we think, oh, it's

442
00:19:57,359 --> 00:19:58,840
Speaker 2: not really fair he gets to eat that and he

443
00:19:58,920 --> 00:20:01,600
Speaker 2: loses weight? Was that night gain weight? We have to

444
00:20:01,640 --> 00:20:03,880
Speaker 2: remember that we're very different people. So if we're sort

445
00:20:03,880 --> 00:20:06,280
Speaker 2: of going to adopt the lifestyle of our partner, but

446
00:20:06,320 --> 00:20:08,760
Speaker 2: we have different body types and genetics and that sort

447
00:20:08,760 --> 00:20:10,359
Speaker 2: of thing, we're not going to get the same outcome

448
00:20:10,359 --> 00:20:11,960
Speaker 2: as they do. You know, they may be able to

449
00:20:12,000 --> 00:20:14,640
Speaker 2: get away with eating a lot more you know, processed

450
00:20:14,640 --> 00:20:16,679
Speaker 2: food and drinking more alcohol and eating out more on

451
00:20:16,720 --> 00:20:18,920
Speaker 2: the weekend and not gain weight. But if that's happening

452
00:20:18,960 --> 00:20:21,119
Speaker 2: to you, it's a conversation that I think that you

453
00:20:21,200 --> 00:20:23,520
Speaker 2: just need to have and find, you know, find the

454
00:20:23,560 --> 00:20:26,040
Speaker 2: compromises and find the areas that you guys can work

455
00:20:26,040 --> 00:20:28,240
Speaker 2: together on to help you achieve your goal. I think

456
00:20:28,280 --> 00:20:30,119
Speaker 2: a lot of it, Susie, with my clients comes down

457
00:20:30,160 --> 00:20:33,240
Speaker 2: to lack of communication. They don't say anything they understand

458
00:20:33,280 --> 00:20:35,120
Speaker 2: that this is happening, but they don't say anything because

459
00:20:35,119 --> 00:20:36,879
Speaker 2: they don't want to upset their partner. But then it

460
00:20:36,960 --> 00:20:39,639
Speaker 2: leads to them never really being able to achieve their goals.

461
00:20:39,760 --> 00:20:42,239
Speaker 2: So I think just that open communication is something that

462
00:20:42,280 --> 00:20:43,760
Speaker 2: a lot of us can sort of take a step

463
00:20:43,800 --> 00:20:46,000
Speaker 2: back in. You know, just say, all right, I'm going

464
00:20:46,040 --> 00:20:48,399
Speaker 2: to start with saying what are my goals, discussing them

465
00:20:48,440 --> 00:20:50,560
Speaker 2: with my partner, and discussing the barriers that are coming

466
00:20:50,640 --> 00:20:53,240
Speaker 2: up in terms of stopping me from achieving those goals.

467
00:20:53,640 --> 00:20:54,960
Speaker 2: How do you feel I was.

468
00:20:55,080 --> 00:20:57,400
Speaker 1: Going to say the exact same thing if I've said

469
00:20:57,400 --> 00:20:59,359
Speaker 1: to a few clients this week, you know, I'm sure

470
00:20:59,480 --> 00:21:03,600
Speaker 1: have you asked your husband to not order that food?

471
00:21:04,240 --> 00:21:07,360
Speaker 1: Because in my my somewhat limited experience with men, I'll

472
00:21:07,359 --> 00:21:11,080
Speaker 1: be honest, whenever I've asked something of them, they absolutely

473
00:21:11,119 --> 00:21:13,760
Speaker 1: will do it. Very few will not do what you've asked.

474
00:21:13,760 --> 00:21:15,680
Speaker 1: If I said to my husband, could you please not

475
00:21:15,760 --> 00:21:17,960
Speaker 1: buy that because I can't not eat it, he wouldn't.

476
00:21:18,040 --> 00:21:19,720
Speaker 1: He wouldn't do it if I said it was important

477
00:21:19,720 --> 00:21:21,639
Speaker 1: to me, And the same with my friends. You know,

478
00:21:21,640 --> 00:21:23,479
Speaker 1: if I said to them, look, i'm really trying to

479
00:21:23,720 --> 00:21:26,119
Speaker 1: eat well, do you mind if we go here or

480
00:21:26,160 --> 00:21:27,760
Speaker 1: we don't have that? Or would you mind if we

481
00:21:27,800 --> 00:21:29,879
Speaker 1: went for a walk rather than had a coffee and cake?

482
00:21:30,400 --> 00:21:32,760
Speaker 1: And very rarely do you have this scenario where people

483
00:21:32,840 --> 00:21:35,359
Speaker 1: will you go against what you've asked of them. But

484
00:21:35,359 --> 00:21:38,320
Speaker 1: we're very reluctant to ask the question, and we're very honest.

485
00:21:38,480 --> 00:21:40,760
Speaker 1: We're very reluctant sometimes to be honest about what we're

486
00:21:40,800 --> 00:21:43,200
Speaker 1: working on. And I guess sometimes with women ittes because

487
00:21:43,200 --> 00:21:46,360
Speaker 1: we're sensitive about weight. So to sort of avoid that.

488
00:21:46,560 --> 00:21:49,520
Speaker 1: A question that I'll ask my clients is who are

489
00:21:49,560 --> 00:21:54,240
Speaker 1: your actual support team? Who are the people who absolutely

490
00:21:54,280 --> 00:21:56,199
Speaker 1: want the best for you and will go out of

491
00:21:56,200 --> 00:21:58,960
Speaker 1: their way to help you achieve your goals. Who is

492
00:21:59,000 --> 00:22:01,879
Speaker 1: the friend who loves to exercise and will exercise with

493
00:22:01,960 --> 00:22:04,080
Speaker 1: you as much as you want. Who is the person

494
00:22:04,080 --> 00:22:06,520
Speaker 1: in your family, your child or your husband, or your

495
00:22:06,560 --> 00:22:10,359
Speaker 1: partner or a family member who will absolutely help you

496
00:22:10,400 --> 00:22:12,680
Speaker 1: in cooking healthy meals or making sure you've got healthy

497
00:22:12,680 --> 00:22:15,520
Speaker 1: food available. Or if you said to your mother in law, look,

498
00:22:15,880 --> 00:22:18,359
Speaker 1: I'm really on this program at the moment, do you

499
00:22:18,440 --> 00:22:21,520
Speaker 1: mind if I don't have that dessert? Or do you

500
00:22:21,520 --> 00:22:24,480
Speaker 1: mind if I bring a salad, and in most cases

501
00:22:25,040 --> 00:22:26,960
Speaker 1: people are very happy to help. But you have to

502
00:22:26,960 --> 00:22:29,760
Speaker 1: be clear and ask and confident that your goals are

503
00:22:29,800 --> 00:22:33,240
Speaker 1: important and be prepared to have that discussion and it

504
00:22:33,240 --> 00:22:36,840
Speaker 1: will make a big difference. And yes, there are silence saboteurs.

505
00:22:36,880 --> 00:22:39,720
Speaker 1: That's a whole nother episode, but I'm talking about I

506
00:22:39,720 --> 00:22:42,080
Speaker 1: want you to really think in your networks right now,

507
00:22:42,280 --> 00:22:44,800
Speaker 1: who are the people that will help you in achieving

508
00:22:44,840 --> 00:22:47,480
Speaker 1: your goals and not derail you and be happy to

509
00:22:47,520 --> 00:22:50,280
Speaker 1: support you, keep them close and move the same in

510
00:22:50,320 --> 00:22:52,640
Speaker 1: a work environment, who is that one person who does

511
00:22:52,720 --> 00:22:54,000
Speaker 1: like to take a lunch break or have a walk

512
00:22:54,040 --> 00:22:56,320
Speaker 1: at lunch time, or do all of those things that

513
00:22:56,320 --> 00:22:58,159
Speaker 1: will be conducive to the goals you also have and

514
00:22:58,200 --> 00:23:01,959
Speaker 1: stick with those people. That's ultimately what will predict our

515
00:23:02,000 --> 00:23:05,960
Speaker 1: success is creating environments and systems that are conducive to

516
00:23:06,000 --> 00:23:08,359
Speaker 1: health and weight control. So if you're finding that to

517
00:23:08,440 --> 00:23:11,159
Speaker 1: be a barrier, whether it's at home, whether it's in

518
00:23:11,200 --> 00:23:14,159
Speaker 1: your workplace, you know it's looking for ways to recruit

519
00:23:14,160 --> 00:23:16,119
Speaker 1: more of that support and seek out the energy that

520
00:23:16,160 --> 00:23:18,560
Speaker 1: will move you in the right direction rather than being

521
00:23:18,560 --> 00:23:20,800
Speaker 1: a victim to what's happening in your own home and

522
00:23:20,840 --> 00:23:23,399
Speaker 1: your own work environment that's stopping you from getting to

523
00:23:23,440 --> 00:23:24,119
Speaker 1: where you want to go.

524
00:23:24,320 --> 00:23:26,679
Speaker 2: What I'm saying we all need some accountability bodies in

525
00:23:26,720 --> 00:23:28,920
Speaker 2: our lives, SUSI, you and I included.

526
00:23:29,240 --> 00:23:30,840
Speaker 1: We do, and you know, you know we do. You

527
00:23:30,920 --> 00:23:32,760
Speaker 1: know we often support each other in ways of our

528
00:23:32,800 --> 00:23:35,119
Speaker 1: businesses and our work because we're very similar in what

529
00:23:35,119 --> 00:23:37,920
Speaker 1: we're doing in our jobs. And we've identified that when

530
00:23:37,960 --> 00:23:41,160
Speaker 1: your outliers in example, our career, we don't always get

531
00:23:41,160 --> 00:23:44,240
Speaker 1: that support. So you and I in this example absolutely

532
00:23:44,240 --> 00:23:46,359
Speaker 1: have reached out and been quite a support for each

533
00:23:46,400 --> 00:23:48,639
Speaker 1: other working live is And that's a classic example of

534
00:23:48,680 --> 00:23:51,600
Speaker 1: whatever the goals are in this case what we're talking about,

535
00:23:51,600 --> 00:23:56,680
Speaker 1: lifestyle choice, exercise outcomes, making strong dietary choices, you've got

536
00:23:56,680 --> 00:23:59,800
Speaker 1: to recruit those support people and use them to get

537
00:23:59,800 --> 00:24:00,639
Speaker 1: to where you want to go.

538
00:24:01,040 --> 00:24:02,680
Speaker 2: And if you're you know, one of the if you're

539
00:24:02,680 --> 00:24:04,680
Speaker 2: listening and you think, you know what I actually don't

540
00:24:04,720 --> 00:24:07,800
Speaker 2: have anyone who is supportive of that. Well, you need

541
00:24:07,800 --> 00:24:10,879
Speaker 2: to invest in yourself and perhaps hire a coach, or

542
00:24:11,000 --> 00:24:13,440
Speaker 2: hire an accountability buddy or someone who will just keep

543
00:24:13,440 --> 00:24:16,199
Speaker 2: you accountable on a regular basis. Be your cheerleader, be

544
00:24:16,280 --> 00:24:19,440
Speaker 2: your support person, because I think, you know, a reality

545
00:24:19,520 --> 00:24:22,120
Speaker 2: is we have to recognize, Suzie, some people won't have

546
00:24:22,480 --> 00:24:24,919
Speaker 2: any support people. I mean, it's very sad, but it

547
00:24:25,000 --> 00:24:26,840
Speaker 2: might be a reality. So that's where you really need

548
00:24:26,880 --> 00:24:28,800
Speaker 2: to take, you know, a long hard logo, step back

549
00:24:28,840 --> 00:24:31,359
Speaker 2: and say, if this goal is really important to me,

550
00:24:31,640 --> 00:24:33,960
Speaker 2: perhaps it's time that I did hire someone to keep

551
00:24:33,960 --> 00:24:36,159
Speaker 2: me accountable and keep me on track, and someone to

552
00:24:36,240 --> 00:24:38,199
Speaker 2: be in my corner and be on my team. So

553
00:24:38,520 --> 00:24:40,080
Speaker 2: I think a little bit of food for thought for

554
00:24:40,119 --> 00:24:43,040
Speaker 2: our listeners. Susie And speaking of food, moving on to

555
00:24:43,119 --> 00:24:45,640
Speaker 2: the final segment of the show, which adding Matt Rice

556
00:24:45,720 --> 00:24:48,360
Speaker 2: And again it's taken us fifty plus podcast to talk

557
00:24:48,400 --> 00:24:50,359
Speaker 2: about rice, which is there's so many things to talk about.

558
00:24:50,400 --> 00:24:53,240
Speaker 2: Susie is incredible, But today we're going to talk about

559
00:24:53,240 --> 00:24:55,080
Speaker 2: the healthiest type of rice because I think a lot

560
00:24:55,119 --> 00:24:57,399
Speaker 2: of it's just go brown rice. That's healthy, Right, I'm

561
00:24:57,400 --> 00:24:59,920
Speaker 2: going to order brown rice, or they think that automatically

562
00:25:00,080 --> 00:25:02,840
Speaker 2: just eating brown rice makes it automatically healthy. Sure, it's

563
00:25:02,840 --> 00:25:05,119
Speaker 2: got a bit more fiber there, that's great, but it

564
00:25:05,160 --> 00:25:07,640
Speaker 2: doesn't automatically make you healthier. And there are so many

565
00:25:07,680 --> 00:25:10,560
Speaker 2: different types of rice on the market these days. So, Susie,

566
00:25:10,600 --> 00:25:12,719
Speaker 2: what type of rice do you love? Because I myself

567
00:25:12,760 --> 00:25:14,480
Speaker 2: I love the mixed grain ones. I always go for

568
00:25:14,480 --> 00:25:17,000
Speaker 2: the one with like bit a quinoa, black rice, red rice.

569
00:25:17,040 --> 00:25:19,359
Speaker 2: I go for like the variety if I had a preference.

570
00:25:19,720 --> 00:25:21,359
Speaker 2: If I don't, and I'm sort of just picking and

571
00:25:21,400 --> 00:25:23,199
Speaker 2: choosing between one or two, of course I'll go for

572
00:25:23,240 --> 00:25:26,520
Speaker 2: the brown rice, potentially the bas Marti if it's available.

573
00:25:26,760 --> 00:25:28,960
Speaker 2: I really do like a brown buzz Marti rice. But

574
00:25:29,200 --> 00:25:31,720
Speaker 2: what is your I guess go to in terms of

575
00:25:31,800 --> 00:25:33,400
Speaker 2: rice and what does the family like to eat.

576
00:25:33,480 --> 00:25:35,600
Speaker 1: I think we could have had a whole episode on rice.

577
00:25:35,840 --> 00:25:37,560
Speaker 1: I'm actually regretting putting it at the end to day

578
00:25:37,800 --> 00:25:40,919
Speaker 1: because there is so much to talk about. So I

579
00:25:41,119 --> 00:25:43,400
Speaker 1: have shifted a little bit in terms of my rice

580
00:25:43,520 --> 00:25:48,200
Speaker 1: recommendations because there's so many new varieties of rice, which

581
00:25:48,240 --> 00:25:49,760
Speaker 1: is what it's come to us to talk about it.

582
00:25:49,800 --> 00:25:52,280
Speaker 1: And earlier we've spoken about the issue with some of

583
00:25:52,280 --> 00:25:55,960
Speaker 1: the microwaveable rice is in earlier episodes of The Nutrition Couch.

584
00:25:56,080 --> 00:25:58,000
Speaker 1: We'll mention that in the second So in answer to

585
00:25:58,040 --> 00:26:00,840
Speaker 1: your question, my favorite rice and the one recommending most

586
00:26:00,840 --> 00:26:04,120
Speaker 1: of the moment is black rice one, because I think

587
00:26:04,119 --> 00:26:06,439
Speaker 1: it's beautiful and it cooks beautifully in terms of it

588
00:26:06,480 --> 00:26:09,240
Speaker 1: really makes recipes of gorgeous because it's this deep purple color,

589
00:26:09,240 --> 00:26:11,800
Speaker 1: because it's really quite high in antioxidants, and it's quite

590
00:26:11,840 --> 00:26:14,959
Speaker 1: high in dietary fiber, and it's got some evidence around

591
00:26:15,040 --> 00:26:17,959
Speaker 1: the health and the health benefits associated with it. It's

592
00:26:18,040 --> 00:26:21,080
Speaker 1: higher in a number of nutrients, including protein and fiber.

593
00:26:21,400 --> 00:26:24,600
Speaker 1: And I love There's a couple of quick cook versions

594
00:26:24,640 --> 00:26:26,840
Speaker 1: of a black rice in supermarket, so that's been my

595
00:26:26,880 --> 00:26:29,120
Speaker 1: go to at the moment, But there's a number behave.

596
00:26:29,200 --> 00:26:31,920
Speaker 1: There's the red rice, there's wild rice, there's of course

597
00:26:31,960 --> 00:26:34,000
Speaker 1: our brown rice, and then it breaks down into the

598
00:26:34,000 --> 00:26:38,199
Speaker 1: low GI varieties, the basmati. So my general recommendation for

599
00:26:38,320 --> 00:26:41,159
Speaker 1: rice with clients is that I'm not a fan of

600
00:26:41,160 --> 00:26:44,199
Speaker 1: white rice in any form. It lacks, as we know,

601
00:26:44,280 --> 00:26:47,280
Speaker 1: the protein, the dietary fiber. It's a highly refined grain.

602
00:26:47,560 --> 00:26:50,840
Speaker 1: It's got to extremely high GI. Now wild basmati or

603
00:26:50,920 --> 00:26:53,359
Speaker 1: lower GI varieties of rice similar to white bread, maybe

604
00:26:53,400 --> 00:26:57,200
Speaker 1: slightly better. They lack the nutrient properties that a brown

605
00:26:57,280 --> 00:26:59,320
Speaker 1: rice at a minimum, or things like a red wild

606
00:26:59,440 --> 00:27:02,520
Speaker 1: rice or black rice do have, so I very rarely

607
00:27:02,560 --> 00:27:05,639
Speaker 1: will recommend, if ever, a white rice, and I am

608
00:27:05,680 --> 00:27:07,639
Speaker 1: just mindful of portions. You know, it is an energy

609
00:27:07,640 --> 00:27:10,439
Speaker 1: dense grain. You can easily overeat it because it mixes

610
00:27:10,440 --> 00:27:13,400
Speaker 1: so easily through stir fries or sushi, So I sort

611
00:27:13,440 --> 00:27:15,800
Speaker 1: of stick to fairly controlled portions half a cup and

612
00:27:15,880 --> 00:27:17,800
Speaker 1: use it as a mixed through as opposed to a

613
00:27:17,800 --> 00:27:21,240
Speaker 1: real base of food. But it definitely my preference is

614
00:27:21,280 --> 00:27:23,680
Speaker 1: for these new colored rice is just nutritionally. They're higher

615
00:27:23,680 --> 00:27:26,080
Speaker 1: on antioxidants, higher in protein, high and fib are much

616
00:27:26,119 --> 00:27:28,480
Speaker 1: better for us. And I think sometimes I said, when

617
00:27:28,480 --> 00:27:30,359
Speaker 1: we're doing food pictures, which we spend a lot of

618
00:27:30,440 --> 00:27:33,560
Speaker 1: time doing in particular, I love that black rice. I

619
00:27:33,560 --> 00:27:34,560
Speaker 1: think it's really beautiful.

620
00:27:34,760 --> 00:27:36,919
Speaker 2: Yeah, that's my new favorite as well. It's funny that

621
00:27:36,920 --> 00:27:39,040
Speaker 2: you brought that up, because I do love the black rice.

622
00:27:39,080 --> 00:27:40,720
Speaker 2: And I must admit I'm a fan of some of

623
00:27:40,760 --> 00:27:43,200
Speaker 2: the microwavable pouches because they are just you know, it's

624
00:27:43,240 --> 00:27:45,680
Speaker 2: so time efficient. It's so easy to grab a dinner tuna,

625
00:27:45,720 --> 00:27:48,040
Speaker 2: a salad pack, and just a rice pack that's already done,

626
00:27:48,080 --> 00:27:50,000
Speaker 2: dumped all together, and you've got a quick and easy

627
00:27:50,080 --> 00:27:52,399
Speaker 2: lunch in two minutes. But as we did discuss on

628
00:27:52,400 --> 00:27:54,800
Speaker 2: one of the it was very very early on. I

629
00:27:54,800 --> 00:27:57,119
Speaker 2: feel like it was one of our first few episodes. Susie,

630
00:27:57,280 --> 00:27:59,280
Speaker 2: it is important to take those rices out of the

631
00:27:59,280 --> 00:28:01,520
Speaker 2: pouches and out of the microwave of book cups because

632
00:28:01,600 --> 00:28:03,440
Speaker 2: there was a little bit of research that showed that

633
00:28:03,480 --> 00:28:06,280
Speaker 2: the you know, plastic participles could actually leap into the

634
00:28:06,280 --> 00:28:08,720
Speaker 2: food as well. So just put that sort of rice

635
00:28:08,880 --> 00:28:11,680
Speaker 2: or you know, the microwave woo cups into a microwave

636
00:28:11,680 --> 00:28:13,880
Speaker 2: proof bowl or something and heat it up that way.

637
00:28:13,960 --> 00:28:15,560
Speaker 2: Don't leave it in the pouches or leave it in

638
00:28:15,600 --> 00:28:17,240
Speaker 2: the cups. I think that was a really good tip.

639
00:28:18,320 --> 00:28:20,040
Speaker 2: And the other one I really like lately, Susie is

640
00:28:20,040 --> 00:28:21,760
Speaker 2: the one sort of like the super grain rice. So

641
00:28:21,800 --> 00:28:23,439
Speaker 2: it's like a little bit of brown rice, but then

642
00:28:23,480 --> 00:28:25,359
Speaker 2: you're getting a couple of other grains mixed in. Not

643
00:28:25,400 --> 00:28:27,440
Speaker 2: so much rice, but you're getting a bit of quinoi

644
00:28:27,600 --> 00:28:29,600
Speaker 2: or miller to or buckwheat or something like that. So

645
00:28:29,640 --> 00:28:32,120
Speaker 2: you're getting a wide variety of different types of fibers

646
00:28:32,119 --> 00:28:35,480
Speaker 2: and nutrients. So I guess from I guess a calorie perspective,

647
00:28:35,520 --> 00:28:38,160
Speaker 2: these rice is you know, you're not really saving many

648
00:28:38,200 --> 00:28:40,720
Speaker 2: calories from choosing one of the grainier rices, but you're

649
00:28:40,760 --> 00:28:45,000
Speaker 2: absolutely making better choices from a health perspective, a fiber perspective,

650
00:28:45,000 --> 00:28:48,080
Speaker 2: and nutrient based perspective as well. So as much variety

651
00:28:48,240 --> 00:28:50,960
Speaker 2: for me, especially with my background in terms of gut health,

652
00:28:51,200 --> 00:28:52,920
Speaker 2: is the best thing that you can be doing for

653
00:28:52,960 --> 00:28:55,760
Speaker 2: your health long term versus just having white rice or

654
00:28:55,880 --> 00:28:58,000
Speaker 2: just having brown rice. I think the mixture of the

655
00:28:58,040 --> 00:29:01,000
Speaker 2: grains within the rices is a really really lovely combination

656
00:29:01,160 --> 00:29:02,920
Speaker 2: for health and for gut health long term.

657
00:29:03,280 --> 00:29:05,080
Speaker 1: And our little tip I use as well with my

658
00:29:05,120 --> 00:29:07,640
Speaker 1: clients is when you have the serves of the cups,

659
00:29:08,160 --> 00:29:10,200
Speaker 1: just make it go a little bit further to dilute

660
00:29:10,240 --> 00:29:12,800
Speaker 1: that energy density of it. So if you're someone who's

661
00:29:12,840 --> 00:29:15,360
Speaker 1: watching a carbohydrate in taken a bit mindful that rice

662
00:29:15,400 --> 00:29:18,720
Speaker 1: does have a high carbohydrate load and generally relatively high

663
00:29:18,720 --> 00:29:21,840
Speaker 1: glycemic load. Two. If it's a cup, so for two,

664
00:29:21,960 --> 00:29:23,640
Speaker 1: just make it go for three. So just use it

665
00:29:23,680 --> 00:29:25,480
Speaker 1: as that mix through and that's a great way to

666
00:29:25,520 --> 00:29:28,360
Speaker 1: still enjoy it, get those nutritional benefits, but keep your

667
00:29:28,360 --> 00:29:31,720
Speaker 1: carbohydrated load under control. So that works really well too.

668
00:29:32,360 --> 00:29:34,520
Speaker 2: And I'll just say I know that my beautiful mum

669
00:29:34,600 --> 00:29:37,480
Speaker 2: listens to our podcast sometimes, Susie, and she makes I'm

670
00:29:37,480 --> 00:29:39,040
Speaker 2: actually going to take you, Susie when you come over,

671
00:29:39,080 --> 00:29:40,560
Speaker 2: take you to months and she'll make you some er,

672
00:29:40,840 --> 00:29:42,800
Speaker 2: some beautiful Malaysian food. You're gonna love it. And the

673
00:29:42,880 --> 00:29:44,480
Speaker 2: other night I went to her house and she did

674
00:29:44,920 --> 00:29:48,080
Speaker 2: pork mebor Sato saw she did a ton of greens,

675
00:29:48,080 --> 00:29:49,280
Speaker 2: so we had a half a plate of greens.

676
00:29:49,320 --> 00:29:49,920
Speaker 1: It was wonderful.

677
00:29:50,040 --> 00:29:52,400
Speaker 2: And she made her famous fried rice, which you're going

678
00:29:52,440 --> 00:29:54,280
Speaker 2: to absolutely love. And she actually used a couple of

679
00:29:54,320 --> 00:29:56,160
Speaker 2: the cups of the super grain and rice, so she

680
00:29:56,240 --> 00:29:57,720
Speaker 2: made it with the rice. It was like a brown

681
00:29:57,800 --> 00:30:00,440
Speaker 2: rice quinoa buckwet mix. And she was sort of saying,

682
00:30:00,440 --> 00:30:03,040
Speaker 2: how does this taste? And she's mum, super healthy and

683
00:30:03,080 --> 00:30:04,920
Speaker 2: she always loves, you know, using the best sort of

684
00:30:04,960 --> 00:30:07,760
Speaker 2: quality produce. So she made her famous fried rice on

685
00:30:07,840 --> 00:30:10,640
Speaker 2: it like a blend of super grain blend, and it

686
00:30:10,640 --> 00:30:12,880
Speaker 2: actually tasted really, really delicious. So there's a lot of

687
00:30:12,880 --> 00:30:14,880
Speaker 2: different easy swaps that you can do in some of

688
00:30:14,880 --> 00:30:17,400
Speaker 2: your family favorite recipes. And I feel like using one

689
00:30:17,400 --> 00:30:20,040
Speaker 2: of those or a couple of those super grain pouches

690
00:30:20,120 --> 00:30:22,720
Speaker 2: or cups is a really, really nice substitute for a

691
00:30:22,760 --> 00:30:24,840
Speaker 2: lot of a lot of recipes, particularly if you're making

692
00:30:24,840 --> 00:30:27,400
Speaker 2: something that's heavy rice based, like a fried rice. It

693
00:30:27,440 --> 00:30:29,640
Speaker 2: can really add a lot of variety and extra fiber

694
00:30:29,720 --> 00:30:32,080
Speaker 2: into you know, your kids died and your family's died,

695
00:30:32,120 --> 00:30:33,400
Speaker 2: which I think is really nice.

696
00:30:33,520 --> 00:30:35,160
Speaker 1: I was. I didn't want to be rude and say, so,

697
00:30:35,200 --> 00:30:36,760
Speaker 1: are we going to your mum's for dinner? And I

698
00:30:36,760 --> 00:30:38,480
Speaker 1: come up in a couple of weeks, but I'm really

699
00:30:38,480 --> 00:30:40,400
Speaker 1: hoping that we are one. We'll get some great video

700
00:30:40,440 --> 00:30:43,760
Speaker 1: content for you. But this food looks amazing. I think

701
00:30:43,800 --> 00:30:45,680
Speaker 1: your mum should have been a dietician by the sounds

702
00:30:45,680 --> 00:30:47,360
Speaker 1: of it, and I cannot wait to meet her. So

703
00:30:47,360 --> 00:30:50,440
Speaker 1: I'm glad we flagged that because I'm very much looking

704
00:30:50,480 --> 00:30:52,640
Speaker 1: forward to meeting her and eating her suit.

705
00:30:52,720 --> 00:30:54,520
Speaker 2: She's so excited to me you, she's like I watched

706
00:30:54,560 --> 00:30:57,440
Speaker 2: Susie on TV, Like she's so excited. So we'll make

707
00:30:57,440 --> 00:30:59,400
Speaker 2: sure we do some Instagram content s our listeners can

708
00:30:59,400 --> 00:31:00,680
Speaker 2: see Susie my meeting.

709
00:31:01,080 --> 00:31:03,760
Speaker 1: We will. We will, all right, Well, that's great, Okay,

710
00:31:04,000 --> 00:31:07,080
Speaker 1: that brings us to the end of another episode. If

711
00:31:07,120 --> 00:31:09,600
Speaker 1: you haven't done. Please subscribe to have us delivered to

712
00:31:09,640 --> 00:31:11,920
Speaker 1: your inbox every Sunday and Wednesday morning, and we'll be

713
00:31:12,040 --> 00:31:15,200
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714
00:31:15,240 --> 00:31:18,200
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715
00:31:18,240 --> 00:31:20,000
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717
00:31:22,240 --> 00:31:25,680
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718
00:31:26,240 --> 00:31:28,840
Speaker 1: and we're going to see you, same time, same place

719
00:31:28,920 --> 00:31:31,960
Speaker 1: this Wednesday morning. Thanks for listening. Thanks guys, see you

720
00:31:32,000 --> 00:31:43,920
Speaker 1: next week