1 00:00:00,760 --> 00:00:03,320 Speaker 1: Can you eat bread and still lose weight? It's a 2 00:00:03,400 --> 00:00:05,680 Speaker 1: question we get asked all the time as to of 3 00:00:05,760 --> 00:00:09,360 Speaker 1: ustays leading dieticians who specialize in fat loss, and today 4 00:00:09,400 --> 00:00:11,960 Speaker 1: we are bringing you a client case study that shows you, 5 00:00:12,039 --> 00:00:15,000 Speaker 1: once and for all, how we feel about your daily brands. 6 00:00:15,400 --> 00:00:17,640 Speaker 2: Hi, I'm Susie Burrow and I'm Leanne Wood. 7 00:00:17,760 --> 00:00:20,079 Speaker 1: And each week we bring you The Nutrition Couch, the 8 00:00:20,079 --> 00:00:22,119 Speaker 1: bi weekly podcast that keeps you up to date on 9 00:00:22,160 --> 00:00:24,160 Speaker 1: everything you need to know in the world of nutrition 10 00:00:25,040 --> 00:00:28,040 Speaker 1: as well as whether you can happily include brand in 11 00:00:28,120 --> 00:00:31,320 Speaker 1: a fat loss plan. Today we chat through the new 12 00:00:31,400 --> 00:00:34,440 Speaker 1: loaf Fordmat Brombie's Loaf that a lot of you will 13 00:00:34,479 --> 00:00:37,800 Speaker 1: be interested in, and bring you a delicious, high protein 14 00:00:37,880 --> 00:00:40,440 Speaker 1: French toast recipe that we are positive. 15 00:00:40,000 --> 00:00:41,360 Speaker 2: Our listeners are going to love. 16 00:00:41,800 --> 00:00:43,800 Speaker 1: But we need to start today's podcast by saying that 17 00:00:43,880 --> 00:00:47,000 Speaker 1: occasionally we partner with brands we use and have loved 18 00:00:47,000 --> 00:00:50,120 Speaker 1: for many years to help support the podcast and continue 19 00:00:50,159 --> 00:00:51,920 Speaker 1: to be off to offer it for you guys twice 20 00:00:51,920 --> 00:00:55,840 Speaker 1: each week, and today's podcast is sponsored by Brombi's Bakery 21 00:00:56,160 --> 00:00:58,000 Speaker 1: and we are very happy to partner with a brand 22 00:00:58,040 --> 00:01:00,360 Speaker 1: that we have used and recommended with our client's for 23 00:01:00,440 --> 00:01:03,720 Speaker 1: many years. So Leanne, what's your favorite type of bread? 24 00:01:04,400 --> 00:01:07,840 Speaker 3: I love a good like dense mixed green type of bread. 25 00:01:07,880 --> 00:01:10,200 Speaker 3: I'm not a big sandwich girl, so I don't mind 26 00:01:10,200 --> 00:01:11,800 Speaker 3: that my bread is quite dense because I love a 27 00:01:11,840 --> 00:01:12,640 Speaker 3: good toast option. 28 00:01:12,800 --> 00:01:12,959 Speaker 1: Right. 29 00:01:13,000 --> 00:01:14,520 Speaker 3: So, I know a lot of people don't like the 30 00:01:14,560 --> 00:01:16,720 Speaker 3: densert type of breads because they're not as nice in 31 00:01:16,760 --> 00:01:19,360 Speaker 3: a sandwich like I rarely would eat a sandwich for lunch. 32 00:01:19,440 --> 00:01:21,319 Speaker 3: Is just I don't know, I just not really a 33 00:01:21,319 --> 00:01:22,479 Speaker 3: sandwich person, put it that way. 34 00:01:22,520 --> 00:01:23,480 Speaker 2: But I do love. 35 00:01:23,360 --> 00:01:25,880 Speaker 3: Some good toasts, particularly my eggs on toast on the 36 00:01:25,880 --> 00:01:27,640 Speaker 3: morning and the weekend. So I love like a nice 37 00:01:27,720 --> 00:01:30,840 Speaker 3: dense bread, but a soy and linseed particularly some of 38 00:01:30,840 --> 00:01:33,920 Speaker 3: the higher protein options as well. I've used on occasion 39 00:01:34,000 --> 00:01:36,360 Speaker 3: being a tired mum to a newborn, it just a 40 00:01:36,360 --> 00:01:38,520 Speaker 3: bit of like peebe on one of those like higher 41 00:01:38,600 --> 00:01:41,199 Speaker 3: protein type breads as a quick dinner option or something 42 00:01:41,280 --> 00:01:43,280 Speaker 3: like that. Recently, I must admit. 43 00:01:43,440 --> 00:01:45,400 Speaker 1: Well, is there anything better than going to an amazing 44 00:01:45,440 --> 00:01:48,280 Speaker 1: bakery and smelling just fresh bread where they slice it 45 00:01:48,320 --> 00:01:49,920 Speaker 1: and you just want to have that crunchy bit on 46 00:01:49,920 --> 00:01:50,320 Speaker 1: the end. 47 00:01:50,400 --> 00:01:52,240 Speaker 2: And I think for many reasons. 48 00:01:52,320 --> 00:01:55,000 Speaker 1: You know, people can infer that bread is not a 49 00:01:55,040 --> 00:01:57,600 Speaker 1: good choice, you know, maybe because they times might eat 50 00:01:57,600 --> 00:01:59,200 Speaker 1: too much of it, or they think if they get 51 00:01:59,280 --> 00:02:01,920 Speaker 1: rid of bread that it might actually help them lose weight. 52 00:02:02,000 --> 00:02:04,640 Speaker 1: So I wanted to share today a case study that 53 00:02:04,800 --> 00:02:07,040 Speaker 1: is very pertinent because it's a client that has done 54 00:02:07,120 --> 00:02:10,760 Speaker 1: really well. She's lost twenty plus kilos and she is 55 00:02:10,760 --> 00:02:12,800 Speaker 1: sead of getting pretty close to her goal. She's maybe 56 00:02:12,919 --> 00:02:15,520 Speaker 1: two three kilos a couple of centimeters around her waist 57 00:02:15,600 --> 00:02:17,400 Speaker 1: away from where she wants to be goal wise. But 58 00:02:17,440 --> 00:02:19,799 Speaker 1: my client is very tall, yann do you want to 59 00:02:19,800 --> 00:02:22,200 Speaker 1: say she's close to six foot tall. You know, she 60 00:02:22,280 --> 00:02:24,720 Speaker 1: has quite high energy demands. So she'll start each day 61 00:02:24,760 --> 00:02:27,000 Speaker 1: with a hot breakfast because she tends to go right 62 00:02:27,040 --> 00:02:29,640 Speaker 1: to lunch. And I had just noticed on her food 63 00:02:29,680 --> 00:02:31,880 Speaker 1: diaries that she had started sending me back that she'll 64 00:02:31,880 --> 00:02:34,160 Speaker 1: have a couple of eggs, she'll have some veggies, and 65 00:02:34,200 --> 00:02:36,639 Speaker 1: then she started to have raps with them each to day, 66 00:02:36,720 --> 00:02:38,840 Speaker 1: so she would She wrote on the food diary that 67 00:02:38,880 --> 00:02:41,960 Speaker 1: she had a large whole grain wrap and then it 68 00:02:42,080 --> 00:02:45,560 Speaker 1: turned into one of those higher protein, low car wraps. 69 00:02:45,560 --> 00:02:47,639 Speaker 1: And I just had observe this happening a few times, 70 00:02:48,000 --> 00:02:51,000 Speaker 1: and then I noticed her having wraps sort of with 71 00:02:51,080 --> 00:02:53,120 Speaker 1: dinner as well, so she might be having a Mexican 72 00:02:53,240 --> 00:02:55,440 Speaker 1: kind of pulled pork, and she was having. 73 00:02:55,360 --> 00:02:56,760 Speaker 2: This low car rap. 74 00:02:57,360 --> 00:02:59,920 Speaker 1: And what I was finding happening was that she gets 75 00:02:59,919 --> 00:03:03,600 Speaker 1: to about eleven o'clock and she'd be starving, and inevitably 76 00:03:03,639 --> 00:03:05,480 Speaker 1: she'd reach with some chocolate. Because she works some quite 77 00:03:05,480 --> 00:03:07,840 Speaker 1: a high pressure environment. She's having a lot of energy 78 00:03:07,880 --> 00:03:11,080 Speaker 1: type drinks. And I said to her, like, why have 79 00:03:11,200 --> 00:03:14,320 Speaker 1: you started having the wraps, you know, because you used 80 00:03:14,360 --> 00:03:18,119 Speaker 1: to have a multi grain sliced bread or a sour dough. 81 00:03:18,280 --> 00:03:20,320 Speaker 1: She was at a cafe and I said to her, 82 00:03:20,360 --> 00:03:21,880 Speaker 1: why are you having wrap? She said, oh, I thought 83 00:03:21,919 --> 00:03:24,480 Speaker 1: that they were healthier. I thought they were lighter options. 84 00:03:25,040 --> 00:03:27,960 Speaker 1: And I said to her, well, actually, nutritionally, contrary to 85 00:03:28,000 --> 00:03:32,200 Speaker 1: popular belief, a dense whole grain bread or a good quality, 86 00:03:32,280 --> 00:03:35,840 Speaker 1: high fiber whole meal loaf or rye loaf is a 87 00:03:35,880 --> 00:03:39,560 Speaker 1: million times better because you get the full factor that 88 00:03:39,640 --> 00:03:40,840 Speaker 1: comes from that volume. 89 00:03:41,440 --> 00:03:43,160 Speaker 2: It's far less process than a rap. 90 00:03:43,200 --> 00:03:45,200 Speaker 1: You know, if you think about the processing required to 91 00:03:45,200 --> 00:03:47,320 Speaker 1: actually make a wrap or even take a quick scatter 92 00:03:47,360 --> 00:03:48,160 Speaker 1: the ingredient list. 93 00:03:48,400 --> 00:03:50,280 Speaker 2: It can be a mile longlyand. 94 00:03:49,760 --> 00:03:52,280 Speaker 1: Like you can see that there's additives, preservatives, quite a 95 00:03:52,280 --> 00:03:54,720 Speaker 1: lot of sodium added. And I said, you're not getting 96 00:03:54,760 --> 00:03:56,960 Speaker 1: any of the whole grain benefits that come from a 97 00:03:57,000 --> 00:03:59,480 Speaker 1: dense grain based bread. You know, you get vitamin E, 98 00:03:59,640 --> 00:04:01,760 Speaker 1: you get zink, you get a higher amount of fiber. 99 00:04:02,280 --> 00:04:04,240 Speaker 2: And I said, try. I think that you'll find that 100 00:04:04,360 --> 00:04:05,600 Speaker 2: if you swap. 101 00:04:05,440 --> 00:04:08,080 Speaker 1: Back from this wrap, which is also eaten quite quickly, 102 00:04:08,560 --> 00:04:10,680 Speaker 1: and go back to your couple of slices of whole 103 00:04:10,680 --> 00:04:13,440 Speaker 1: grain bread, that you're actually going to be a lot 104 00:04:13,520 --> 00:04:16,000 Speaker 1: fuller and it's going to hold your appetite for the 105 00:04:16,000 --> 00:04:18,479 Speaker 1: rest of the day. And sure enough, within a week 106 00:04:18,560 --> 00:04:20,159 Speaker 1: or two she'd gone back to having a couple of 107 00:04:20,160 --> 00:04:23,000 Speaker 1: slices of whole grain toast or a multi grain sour 108 00:04:23,040 --> 00:04:24,520 Speaker 1: dough or ryce sour dough. If she was at the 109 00:04:24,520 --> 00:04:27,000 Speaker 1: coffee shop and we had no trouble, she was full 110 00:04:27,040 --> 00:04:29,039 Speaker 1: all the way until lunchtime. And that happened. And I 111 00:04:29,040 --> 00:04:32,359 Speaker 1: think it's a common misconception that something that's sort of 112 00:04:32,600 --> 00:04:35,200 Speaker 1: perceived is lighter or you know, those wraps are often 113 00:04:35,279 --> 00:04:39,240 Speaker 1: like minis or lower carb in some of them. They're 114 00:04:39,279 --> 00:04:42,359 Speaker 1: certainly not better nutritionally than a dense whole grain bread 115 00:04:42,400 --> 00:04:44,080 Speaker 1: because it offers you the full factor. 116 00:04:44,160 --> 00:04:45,640 Speaker 2: You're nice and satisfied from it. 117 00:04:45,920 --> 00:04:48,240 Speaker 1: And a trick that I use with clients actually if 118 00:04:48,240 --> 00:04:50,520 Speaker 1: they're scared or worried that they'll have a fresh loaf 119 00:04:50,560 --> 00:04:52,200 Speaker 1: and eat too much of it, because let's be honest, 120 00:04:52,240 --> 00:04:54,920 Speaker 1: if you buy a beautiful loaf of beautiful fresh bread, 121 00:04:54,920 --> 00:04:55,560 Speaker 1: it can be tricky. 122 00:04:55,880 --> 00:04:57,560 Speaker 2: I said, just keep some of it in the freezer. 123 00:04:57,640 --> 00:05:00,040 Speaker 1: So if you're using it for toast, you use to 124 00:05:00,120 --> 00:05:02,000 Speaker 1: get in the right amount and you're not necessarily tempted 125 00:05:02,000 --> 00:05:04,880 Speaker 1: to be having extra. But certainly most of my meal plans, 126 00:05:04,920 --> 00:05:06,880 Speaker 1: the and that I would design, would have at least 127 00:05:06,880 --> 00:05:09,920 Speaker 1: a couple of slices of dense whole grain bread, particularly 128 00:05:09,920 --> 00:05:12,080 Speaker 1: when you can get loaves that are really high in 129 00:05:12,160 --> 00:05:14,320 Speaker 1: things like lindseeed, because they are a really rich source 130 00:05:14,320 --> 00:05:16,880 Speaker 1: of amiga three fat, the plant sources, which is important 131 00:05:16,880 --> 00:05:19,440 Speaker 1: for people following a plant based diet or those who 132 00:05:19,480 --> 00:05:22,279 Speaker 1: don't like tunor and salmon. So it's all about the 133 00:05:22,400 --> 00:05:25,599 Speaker 1: right type of bread, the size, and getting one that's 134 00:05:25,680 --> 00:05:29,400 Speaker 1: dense and nutritional. But certainly, you know process wraps are 135 00:05:29,440 --> 00:05:32,440 Speaker 1: never a better choice than a good quality bread. 136 00:05:33,080 --> 00:05:35,640 Speaker 3: And particularly those low carbd ones are really low carb Look, 137 00:05:35,680 --> 00:05:37,599 Speaker 3: some of them are three to five grams and that's it, 138 00:05:37,839 --> 00:05:40,240 Speaker 3: and I think particularly four. I mean, I would say 139 00:05:40,240 --> 00:05:43,360 Speaker 3: this for all healthy adults, especially though those that are 140 00:05:43,360 --> 00:05:46,000 Speaker 3: taller and more active. We actually need and want a 141 00:05:46,000 --> 00:05:48,680 Speaker 3: little bit more carbohydrates in our diet because I think 142 00:05:48,760 --> 00:05:52,520 Speaker 3: people want to really villainize this that yeah, vodized carbs. 143 00:05:52,560 --> 00:05:53,240 Speaker 2: Yeah yeah, they. 144 00:05:53,120 --> 00:05:55,680 Speaker 1: Want to target individual foods. They think of the cause. 145 00:05:55,720 --> 00:05:58,480 Speaker 1: And there's no one food that causes weight gain. It's 146 00:05:58,480 --> 00:06:01,800 Speaker 1: how you have it, in what content. But certainly, you know, 147 00:06:01,960 --> 00:06:04,159 Speaker 1: for example, one of those big wraps can have up 148 00:06:04,200 --> 00:06:07,479 Speaker 1: to sixty grams of carbohydrate, whereas two small sizes of 149 00:06:07,520 --> 00:06:10,480 Speaker 1: dense whole grain bread might have less than thirty. So 150 00:06:10,480 --> 00:06:13,200 Speaker 1: it's certainly not high unless you're choosing massive slices of 151 00:06:13,240 --> 00:06:16,680 Speaker 1: turkish and buying it at cafes where you're getting those 152 00:06:16,760 --> 00:06:17,680 Speaker 1: jumbo sizes. 153 00:06:17,680 --> 00:06:20,320 Speaker 2: But if you're buying a good quality loaf that's grain. 154 00:06:20,200 --> 00:06:22,760 Speaker 1: Or whole meal, you know, can be a really well 155 00:06:22,800 --> 00:06:25,080 Speaker 1: balanced and you're full, so you're not keeping picking and 156 00:06:25,120 --> 00:06:26,240 Speaker 1: snacking the rest of the day. 157 00:06:26,920 --> 00:06:28,800 Speaker 3: And like you said, some of those massive wraps can 158 00:06:28,839 --> 00:06:30,960 Speaker 3: be sixty grams of carbohydrate and some of those mini 159 00:06:30,960 --> 00:06:33,600 Speaker 3: ones can be just three grams, So there's a huge 160 00:06:33,720 --> 00:06:36,080 Speaker 3: variation between that. But like you and I said, we 161 00:06:36,200 --> 00:06:39,600 Speaker 3: really favor the ones that have the nutritional density and 162 00:06:39,760 --> 00:06:42,360 Speaker 3: availability of different types of nutrients in them as well, 163 00:06:42,400 --> 00:06:44,640 Speaker 3: because yes, we want carves, we want them for energy, 164 00:06:44,680 --> 00:06:46,480 Speaker 3: we want them for mood, we want them for gut 165 00:06:46,480 --> 00:06:48,920 Speaker 3: health diversity as well. And you're not going to get 166 00:06:48,960 --> 00:06:51,839 Speaker 3: those plants or those fiber points out of something like 167 00:06:51,839 --> 00:06:54,159 Speaker 3: a process wrap or even a slice of white bread. 168 00:06:54,320 --> 00:06:56,040 Speaker 3: As you know, you're really going to go for that 169 00:06:56,760 --> 00:06:59,800 Speaker 3: visible grain in the wrap. So the type of bread matters. 170 00:07:00,080 --> 00:07:02,000 Speaker 3: It comes to your overall health, and even if your 171 00:07:02,000 --> 00:07:04,440 Speaker 3: goals are fat loss, what you put on your bread 172 00:07:04,520 --> 00:07:06,240 Speaker 3: also matters as well. If you're going to have two 173 00:07:06,240 --> 00:07:08,839 Speaker 3: slices of white bread with a veggimine and butter, it's 174 00:07:08,920 --> 00:07:10,680 Speaker 3: really not going to cut it. You're gonna be hungry 175 00:07:10,680 --> 00:07:12,880 Speaker 3: in our lady, your blood sugar levels looking a spie, 176 00:07:12,880 --> 00:07:14,600 Speaker 3: it's not going to end very well. But if you 177 00:07:14,640 --> 00:07:17,280 Speaker 3: have two slices of a grainy, dense type of bread, 178 00:07:17,400 --> 00:07:19,440 Speaker 3: put a bit of protein on there, adds some salad 179 00:07:19,480 --> 00:07:21,640 Speaker 3: or vegetables, put a little bit of healthy fat likes 180 00:07:21,640 --> 00:07:23,640 Speaker 3: in the avocado, or a little bit of hummus or 181 00:07:23,680 --> 00:07:26,920 Speaker 3: something like that on there. It's a much better option 182 00:07:27,080 --> 00:07:29,280 Speaker 3: for lunch or even dinner if you want to, and 183 00:07:29,400 --> 00:07:31,240 Speaker 3: you know, much more balance when it comes to the 184 00:07:31,240 --> 00:07:33,840 Speaker 3: different types of macro and micronutrients as well. So it's 185 00:07:33,840 --> 00:07:35,960 Speaker 3: not to say that we have to say bread's bad 186 00:07:36,040 --> 00:07:38,960 Speaker 3: or bread's good. It's within the context and it really 187 00:07:38,960 --> 00:07:41,000 Speaker 3: depends on everything else you eat in a day. If 188 00:07:41,040 --> 00:07:42,920 Speaker 3: you just want to occasionally have a bit of peeb 189 00:07:43,040 --> 00:07:45,640 Speaker 3: on toast, like I do very occasionally, that's fine, but 190 00:07:45,680 --> 00:07:47,880 Speaker 3: it can't be a regular inclusion. You can't be having 191 00:07:47,920 --> 00:07:50,320 Speaker 3: spread on white bread for breakfast every day. You can't 192 00:07:50,320 --> 00:07:53,520 Speaker 3: be having just a sandwich with cheese and ham, you know, 193 00:07:53,560 --> 00:07:55,200 Speaker 3: for lunch every single day, because it's not going to 194 00:07:55,280 --> 00:07:57,000 Speaker 3: end well from a health perspective. So you have to 195 00:07:57,040 --> 00:07:59,840 Speaker 3: consider what you're actually putting on the bread, the type 196 00:07:59,840 --> 00:08:01,800 Speaker 3: of bread, and the amount you're having as well. If 197 00:08:01,840 --> 00:08:04,400 Speaker 3: you're having four slices of bread for breakfast two to 198 00:08:04,400 --> 00:08:06,760 Speaker 3: four slices of bread for lunch, then more bread for dinner, 199 00:08:06,880 --> 00:08:09,520 Speaker 3: you're probably overdoing it from a bread perspective. But if 200 00:08:09,520 --> 00:08:11,640 Speaker 3: you're just having a couple of slices of good quality 201 00:08:11,640 --> 00:08:13,720 Speaker 3: bread and you're loading it up with protein and salad 202 00:08:13,760 --> 00:08:16,320 Speaker 3: once a day, there's absolutely nothing wrong with that from 203 00:08:16,320 --> 00:08:18,000 Speaker 3: a health or a fat loss perspective. 204 00:08:18,320 --> 00:08:20,320 Speaker 1: Here, I would say a common question is also how 205 00:08:20,400 --> 00:08:22,680 Speaker 1: many pieces of bread a day can I have? And 206 00:08:22,760 --> 00:08:24,960 Speaker 1: I would estimate, depending on the size of my client 207 00:08:24,960 --> 00:08:27,080 Speaker 1: and how active it would be, between two and four, 208 00:08:27,400 --> 00:08:29,120 Speaker 1: and it would differ though, Leanne, you know this is 209 00:08:29,160 --> 00:08:31,760 Speaker 1: something I'm always trying to encourage my female clients to consider. 210 00:08:32,080 --> 00:08:33,640 Speaker 1: Some days, when you wake up and having an egg 211 00:08:33,679 --> 00:08:35,719 Speaker 1: for breakfast, you may be extra hungry and need two 212 00:08:35,720 --> 00:08:38,319 Speaker 1: slices of toast, but every single day should be different. 213 00:08:38,360 --> 00:08:40,080 Speaker 1: Some days you may just need one and the same 214 00:08:40,080 --> 00:08:43,040 Speaker 1: for lunch if you're starving, have a toasted sandwich and 215 00:08:43,040 --> 00:08:44,800 Speaker 1: a bowl of soup, But if you're not so hungry, 216 00:08:45,120 --> 00:08:47,280 Speaker 1: have a large shallod with just one slice. So it's 217 00:08:47,280 --> 00:08:51,040 Speaker 1: not a one size fits all everyday model. But on average, 218 00:08:51,040 --> 00:08:53,520 Speaker 1: my small female is probably two slices of dense whole 219 00:08:53,520 --> 00:08:56,760 Speaker 1: grain bread, up to perhaps four. But I think it's 220 00:08:56,800 --> 00:08:59,960 Speaker 1: that full factor as well that comes or even psychologically 221 00:09:00,120 --> 00:09:02,560 Speaker 1: knowing that you've had something satisfying and feeling. Whereas what 222 00:09:02,640 --> 00:09:05,120 Speaker 1: I notice is when we start to play some of 223 00:09:05,160 --> 00:09:08,360 Speaker 1: those core ingredients, like for example, substituting in a wrap 224 00:09:08,360 --> 00:09:12,040 Speaker 1: and thinking and it's healthier, or a substituting a low carbrap, 225 00:09:12,080 --> 00:09:14,000 Speaker 1: is that people just end up eating more of them. 226 00:09:14,320 --> 00:09:16,280 Speaker 1: So I have clients will then have them with dinner 227 00:09:16,480 --> 00:09:19,480 Speaker 1: and the calories remain and there's still a highly processed food. 228 00:09:19,920 --> 00:09:22,440 Speaker 1: So just because it might claim to be lower carbor 229 00:09:22,520 --> 00:09:25,360 Speaker 1: lighter doesn't mean that it's better overall when it comes 230 00:09:25,440 --> 00:09:27,720 Speaker 1: to calorie balance. So I say leave the food as 231 00:09:27,760 --> 00:09:30,640 Speaker 1: it should be and focus on a good quality bread 232 00:09:30,640 --> 00:09:34,120 Speaker 1: in the portions that you enjoy, feel satisfied and not deprived, 233 00:09:34,200 --> 00:09:36,200 Speaker 1: so you don't compensate later and give yourself a treat 234 00:09:36,240 --> 00:09:38,080 Speaker 1: because you think you haven't eaten much bread today so 235 00:09:38,120 --> 00:09:40,679 Speaker 1: you can overeat later. But as we said, the most 236 00:09:40,679 --> 00:09:43,400 Speaker 1: important thing for me is the type and just watching 237 00:09:43,440 --> 00:09:46,080 Speaker 1: the size of the slice, because particularly at cafes and 238 00:09:46,360 --> 00:09:49,040 Speaker 1: pre made sandwiches, you tend to just get bigger and bigger, 239 00:09:49,040 --> 00:09:51,880 Speaker 1: and that's more of the issue rather than the bread itself. 240 00:09:51,960 --> 00:09:53,640 Speaker 1: You know that can be a really good source of 241 00:09:53,679 --> 00:09:55,200 Speaker 1: important nutrients for women. 242 00:09:55,920 --> 00:09:58,080 Speaker 3: Absolutely, So we are big bread fans at the nutrition 243 00:09:58,200 --> 00:10:00,320 Speaker 3: catchust the thumbs up from us if you got a 244 00:10:00,360 --> 00:10:03,200 Speaker 3: good quality, dense one with visible whole grains in there. 245 00:10:03,720 --> 00:10:05,560 Speaker 3: All right, So is it moving on to our favorite 246 00:10:05,559 --> 00:10:07,400 Speaker 3: product review section of the week. And I might say 247 00:10:07,400 --> 00:10:09,320 Speaker 3: this is one of my most popular sections because we 248 00:10:09,360 --> 00:10:11,840 Speaker 3: really do like to find some new and exciting products 249 00:10:11,840 --> 00:10:13,640 Speaker 3: for our listeners, and we know a lot of our 250 00:10:13,679 --> 00:10:16,880 Speaker 3: listeners have sensitive tummies or a bit of digestive concerns, 251 00:10:16,920 --> 00:10:20,000 Speaker 3: so we're really excited today to review the new quinoa 252 00:10:20,200 --> 00:10:25,120 Speaker 3: and linseed lo fou loaf. So LOFO stands for fancy 253 00:10:25,200 --> 00:10:27,240 Speaker 3: term for low fodmap. Now, I think a lot of 254 00:10:27,280 --> 00:10:30,040 Speaker 3: people out there have heard of the term fodmap, but 255 00:10:30,080 --> 00:10:32,520 Speaker 3: they're probably not really familiar with what it is unless 256 00:10:32,520 --> 00:10:35,400 Speaker 3: I've actually gone through a low fodmap diet themselves. So 257 00:10:35,800 --> 00:10:40,720 Speaker 3: fodmap stands for for mental oligosacharides, die sacarized monopsacharides and pollios. 258 00:10:41,040 --> 00:10:44,720 Speaker 3: It's a fancy way of describing for menable carbohydrates that 259 00:10:45,280 --> 00:10:48,360 Speaker 3: may give some people with sensitive tummies a little bit 260 00:10:48,440 --> 00:10:52,760 Speaker 3: more discomfort than other people without sensitive tummy So a 261 00:10:52,800 --> 00:10:54,840 Speaker 3: low FORODMAP diet is something that you might do with 262 00:10:54,880 --> 00:10:58,559 Speaker 3: a dietician for a selected period of time, generally about 263 00:10:58,559 --> 00:11:00,800 Speaker 3: six to twelve weeks. It is diet that you want 264 00:11:00,840 --> 00:11:03,040 Speaker 3: to do forever. It's not a diet in the sense 265 00:11:03,080 --> 00:11:05,400 Speaker 3: that you're trying to lose weight. What you're trying to 266 00:11:05,400 --> 00:11:08,800 Speaker 3: do is identify if there's any of these rapidly fermentable 267 00:11:08,840 --> 00:11:12,000 Speaker 3: carbohydrates that might cause you some issues or gut to stress, 268 00:11:12,040 --> 00:11:13,760 Speaker 3: put it that way. Then you sort of take them 269 00:11:13,800 --> 00:11:16,200 Speaker 3: out for a period of time. Then you reintroduce them 270 00:11:16,200 --> 00:11:18,200 Speaker 3: and you can kind of figure out what your tolerance 271 00:11:18,280 --> 00:11:20,480 Speaker 3: level is. So if you're a little bit sensitive to bread, 272 00:11:20,600 --> 00:11:23,120 Speaker 3: perhaps you can't eat two slices, but one slice might 273 00:11:23,200 --> 00:11:26,120 Speaker 3: be okay. When it comes to foods being low Fordmap, 274 00:11:26,320 --> 00:11:29,440 Speaker 3: they're generally very well tolerated by the majority of the 275 00:11:29,480 --> 00:11:31,800 Speaker 3: population what they are in my experience working with a 276 00:11:31,800 --> 00:11:34,480 Speaker 3: lot of these clients. So it's a loaf that Brumbies 277 00:11:34,520 --> 00:11:38,240 Speaker 3: have specifically developed four people with sensitive tummies, and really 278 00:11:38,240 --> 00:11:40,400 Speaker 3: it's got some great gut health benefits in there as well. 279 00:11:40,559 --> 00:11:43,520 Speaker 3: So it's got kinwar and Lindsey's, which where big fans 280 00:11:43,559 --> 00:11:46,000 Speaker 3: of in terms of kinah is a wonderful grain. It's 281 00:11:46,000 --> 00:11:47,520 Speaker 3: a little bit higher in protein than some of the 282 00:11:47,559 --> 00:11:49,880 Speaker 3: other grains, and lindsays, as you know, Susie and I 283 00:11:50,160 --> 00:11:52,760 Speaker 3: love because they're really great types of healthy fats with 284 00:11:52,840 --> 00:11:56,200 Speaker 3: a wonderful fat profile as well. So this loaf is crungy, 285 00:11:56,280 --> 00:11:59,000 Speaker 3: it tastes really great, and it's super versatile. The entire 286 00:11:59,080 --> 00:12:01,040 Speaker 3: family can eat it. You don't just have to have 287 00:12:01,160 --> 00:12:02,920 Speaker 3: it if you're on a loaf on map diet. Anyone 288 00:12:02,960 --> 00:12:04,880 Speaker 3: can have it. It's completely safe for everybody to have, 289 00:12:05,240 --> 00:12:08,160 Speaker 3: but it will really serve those people with sensitive tummies. 290 00:12:08,400 --> 00:12:11,040 Speaker 3: So looking at the ingredient list, SUSI, we start by 291 00:12:11,120 --> 00:12:14,480 Speaker 3: having the first ingredient is wheat flour only thirty nine percent. 292 00:12:14,559 --> 00:12:17,280 Speaker 3: So a lot of loaves out there are based predominantly 293 00:12:17,320 --> 00:12:19,560 Speaker 3: on wheat flour, and we do something that gives a 294 00:12:19,559 --> 00:12:22,120 Speaker 3: lot of people, you know, bloating issues and issues with 295 00:12:22,160 --> 00:12:24,480 Speaker 3: their digestion. So I like that they've lowered the amount 296 00:12:24,520 --> 00:12:26,160 Speaker 3: of wheat in the loaf, and then they've added some 297 00:12:26,280 --> 00:12:29,200 Speaker 3: vitamins in their thymone and folic acid, which we know 298 00:12:29,480 --> 00:12:31,840 Speaker 3: there is a little bit of food fortification, particularly with 299 00:12:31,920 --> 00:12:34,360 Speaker 3: things like breads and grains, because a lot of Astorians 300 00:12:34,360 --> 00:12:37,040 Speaker 3: aren't getting enough of things like thymone and folic acid, 301 00:12:37,120 --> 00:12:39,800 Speaker 3: so the wheat flowers being fortified. It's also got water 302 00:12:39,880 --> 00:12:43,920 Speaker 3: as a second ingredient, followed by kinwar sixteen percent, lindsayed 303 00:12:43,960 --> 00:12:47,960 Speaker 3: at fourteen percent, rye meal at six percent, a little 304 00:12:47,960 --> 00:12:50,200 Speaker 3: bit of wheat gluten in there at three point five percent, 305 00:12:50,520 --> 00:12:53,480 Speaker 3: sunflowers seeds at two point five percent, some ys, some 306 00:12:53,640 --> 00:12:56,800 Speaker 3: idized salt, canola oil, and just a little bit of 307 00:12:56,920 --> 00:12:59,679 Speaker 3: enzymes in their amlase as well. So a really wonderful 308 00:12:59,720 --> 00:13:03,280 Speaker 3: low based on whole food ingredients which we absolutely love, 309 00:13:03,440 --> 00:13:07,000 Speaker 3: and a really nice blend of different type of carbohydrates 310 00:13:07,000 --> 00:13:09,160 Speaker 3: and fats to make up this loaf as well. So 311 00:13:09,240 --> 00:13:12,400 Speaker 3: I'm loving the ingredient list, SUSI. Obviously it's not appropriate 312 00:13:12,480 --> 00:13:15,319 Speaker 3: sadly for our friends with Celiacta seas because it does 313 00:13:15,360 --> 00:13:18,440 Speaker 3: contain wheat and rye, but it also contains soybeans, so 314 00:13:18,480 --> 00:13:20,679 Speaker 3: people with the soy allergy need to be careful, and 315 00:13:20,760 --> 00:13:24,199 Speaker 3: it may also contain sesame seeds. It's processed in a 316 00:13:24,200 --> 00:13:27,080 Speaker 3: factory that also contains sesame seeds, so that's sort of 317 00:13:27,080 --> 00:13:29,040 Speaker 3: the allergens of the loaf, and then looking at it 318 00:13:29,120 --> 00:13:33,040 Speaker 3: nutritionally per serving, which a serving size would be two slices, 319 00:13:33,080 --> 00:13:36,160 Speaker 3: so roughly about sixty five grams. We've got eight hundred 320 00:13:36,200 --> 00:13:39,640 Speaker 3: and ninety killer jewels, roughly about two hundred and ten calories, 321 00:13:39,920 --> 00:13:42,560 Speaker 3: eight point four grams of protein for the two slices, 322 00:13:42,840 --> 00:13:46,960 Speaker 3: six grams of good quality healthy fats, thirty grams of carbohydrate, 323 00:13:47,400 --> 00:13:50,439 Speaker 3: which is a really wonderful amount for the average healthy 324 00:13:50,480 --> 00:13:53,559 Speaker 3: person moving because that's about the equivalent of two slices 325 00:13:53,559 --> 00:13:56,120 Speaker 3: of bread, about thirty grams of carbohydrate. We've got one 326 00:13:56,120 --> 00:13:58,640 Speaker 3: point four grams of naturally occurring sugars, which is very 327 00:13:58,640 --> 00:14:01,800 Speaker 3: normal in a bread, seven grams of dietary fiber, which 328 00:14:01,840 --> 00:14:04,120 Speaker 3: is amazing. A lot of times people are looking at 329 00:14:04,160 --> 00:14:06,800 Speaker 3: these breads with ten fifteen grams, but the type of 330 00:14:06,880 --> 00:14:09,480 Speaker 3: fiber that they're adding in there can actually cause people, 331 00:14:09,520 --> 00:14:11,640 Speaker 3: like it's so much that it can actually cause people 332 00:14:11,800 --> 00:14:14,240 Speaker 3: more distressed from a gut health perspective, then you know, 333 00:14:14,320 --> 00:14:17,240 Speaker 3: actually add improvements in. So sometimes I'm not a huge 334 00:14:17,240 --> 00:14:20,080 Speaker 3: fan of whacking in huge amounts of dietary fiber, but 335 00:14:20,120 --> 00:14:22,440 Speaker 3: I do like four point seven grams for two slices 336 00:14:22,560 --> 00:14:25,160 Speaker 3: is a really nice amount of good quality dietary fiber 337 00:14:25,200 --> 00:14:27,720 Speaker 3: for our gut bugs. And then sodium is two ninety 338 00:14:27,720 --> 00:14:32,560 Speaker 3: three milligrams for the server as well. So I think nutritionally, Susie, 339 00:14:32,600 --> 00:14:35,000 Speaker 3: it's really strong. It packs of punch, it's really good 340 00:14:35,000 --> 00:14:36,440 Speaker 3: as well. As I said, I've used it as a 341 00:14:36,440 --> 00:14:39,360 Speaker 3: toast space loaf, and I'll definitely be recommending it for 342 00:14:39,440 --> 00:14:42,400 Speaker 3: my clients as well, particularly those with more sensitive tummies. 343 00:14:42,600 --> 00:14:44,920 Speaker 1: What do you think, I think it's a standout because 344 00:14:44,960 --> 00:14:47,040 Speaker 1: when you have a look at the overall seed quality 345 00:14:47,200 --> 00:14:50,280 Speaker 1: or quantity, so linseed fourteen percent, along with sunflower seeds 346 00:14:50,280 --> 00:14:54,280 Speaker 1: two point five, that means that almost a twenty percent 347 00:14:54,400 --> 00:14:57,120 Speaker 1: of that loaf is coming from seeds. And the beautiful 348 00:14:57,120 --> 00:14:59,880 Speaker 1: thing about seeds is that they've got really high propor 349 00:15:00,360 --> 00:15:03,160 Speaker 1: of the plant's form of a Mega three fat, which 350 00:15:03,200 --> 00:15:05,160 Speaker 1: is so important in all of our diets as a 351 00:15:05,240 --> 00:15:08,600 Speaker 1: natural anti inflammatory, and very few of us get anywhere 352 00:15:08,600 --> 00:15:11,480 Speaker 1: near that recommended daily intake unless we're eating fish each day. 353 00:15:11,560 --> 00:15:14,520 Speaker 1: So for anyone who doesn't enjoy fish, or certainly on 354 00:15:14,680 --> 00:15:17,120 Speaker 1: other days where you know you're not having it, having 355 00:15:17,160 --> 00:15:20,000 Speaker 1: a good quality bread with some seeds in it is 356 00:15:20,000 --> 00:15:22,400 Speaker 1: a very strong way to increase your intake of those 357 00:15:22,400 --> 00:15:24,400 Speaker 1: good fats, and you can see that from the amount 358 00:15:24,400 --> 00:15:27,320 Speaker 1: of fat in the bread. You know, almost five of it, 359 00:15:27,520 --> 00:15:30,040 Speaker 1: I would say, is coming from those really good long 360 00:15:30,120 --> 00:15:32,840 Speaker 1: chain fats which we get from so few other foods. 361 00:15:32,880 --> 00:15:35,960 Speaker 1: So nutritionally it ticks all of the boxes I look for, 362 00:15:36,040 --> 00:15:40,440 Speaker 1: which is about you know, thirty grams of carbohydrate purchase slices, 363 00:15:40,440 --> 00:15:43,440 Speaker 1: almost ten grams of protein, a massive almost five grams 364 00:15:43,480 --> 00:15:46,000 Speaker 1: of dietary fiber or for just two hundred calories, and 365 00:15:46,000 --> 00:15:48,440 Speaker 1: the sodium's actually quite low on it for a loaf 366 00:15:48,520 --> 00:15:51,680 Speaker 1: of sliced bread. So big thumbs up from me for 367 00:15:51,720 --> 00:15:54,480 Speaker 1: people who are looking for lower fordmat products. Sure, but 368 00:15:54,520 --> 00:15:57,120 Speaker 1: I would absolutely use this with all my clients as 369 00:15:57,120 --> 00:15:59,440 Speaker 1: a very strong bread choice to tick the box on 370 00:15:59,480 --> 00:16:01,720 Speaker 1: those ascents fats as well and create a very feeling, 371 00:16:01,840 --> 00:16:02,760 Speaker 1: satisfying loaf. 372 00:16:02,840 --> 00:16:05,360 Speaker 2: So great product. I really like it. 373 00:16:06,120 --> 00:16:08,120 Speaker 3: And I will say, just being a dietician who works 374 00:16:08,120 --> 00:16:10,720 Speaker 3: within this gut health and digestive space, I do see 375 00:16:10,720 --> 00:16:13,080 Speaker 3: a lot of clients with I guess digestive issues such 376 00:16:13,080 --> 00:16:14,960 Speaker 3: as bloating and a lot of my clients will say, 377 00:16:15,040 --> 00:16:17,880 Speaker 3: I can't eat bread, I can't eat pasta. Now, traditional 378 00:16:18,080 --> 00:16:20,280 Speaker 3: you know, white bread and pasta, or even whole meal 379 00:16:20,360 --> 00:16:22,720 Speaker 3: or whole grain bread and pasta has a really high 380 00:16:22,760 --> 00:16:25,120 Speaker 3: amount of wheat. So it's not so much the bread 381 00:16:25,240 --> 00:16:27,160 Speaker 3: or the gluten, which a lot of people think it's 382 00:16:27,160 --> 00:16:29,400 Speaker 3: a gluten I can't eat, But most people it's just 383 00:16:29,440 --> 00:16:31,840 Speaker 3: a little bit of a wheat intolerance. And most breads are, 384 00:16:32,040 --> 00:16:34,200 Speaker 3: you know, really really high amounts of wheat. So I 385 00:16:34,240 --> 00:16:36,520 Speaker 3: really like that this loaf is only thirty nine percent 386 00:16:36,560 --> 00:16:39,320 Speaker 3: wheat flour, followed by you know, a really strong amount 387 00:16:39,320 --> 00:16:42,040 Speaker 3: of kinoa and then lind seeds and that beautiful healthy 388 00:16:42,040 --> 00:16:45,200 Speaker 3: fat mix from seeds that you mentioned. So just lowering 389 00:16:45,240 --> 00:16:47,880 Speaker 3: the amount of wheat can work wonders for people with 390 00:16:48,000 --> 00:16:50,600 Speaker 3: sensitive tummies. You might think, oh, I can never eat bread, 391 00:16:50,760 --> 00:16:52,920 Speaker 3: but this loath I would probably recommend that a lot 392 00:16:52,960 --> 00:16:55,680 Speaker 3: of people with sensitive tommies go and try because it 393 00:16:55,720 --> 00:16:58,040 Speaker 3: has a lot lower amount of wheat. And that's the 394 00:16:58,080 --> 00:17:01,000 Speaker 3: thing with intolerances. I'm like an alley with an allergy. 395 00:17:01,040 --> 00:17:03,080 Speaker 3: You can't have any of that food. And I think 396 00:17:03,080 --> 00:17:05,400 Speaker 3: a lot of people think that, oh, I'm intolerant to bread, 397 00:17:05,440 --> 00:17:07,960 Speaker 3: I can't have it at all. It's about your own 398 00:17:08,040 --> 00:17:11,119 Speaker 3: personal tolerance level. So you most people can tolerate some, 399 00:17:11,600 --> 00:17:13,880 Speaker 3: but it's like what level and how much and what 400 00:17:13,960 --> 00:17:16,720 Speaker 3: type of quality are you having. So I would say 401 00:17:16,720 --> 00:17:19,560 Speaker 3: that even people with really sensitive tummies. Obviously I'm not 402 00:17:19,600 --> 00:17:21,960 Speaker 3: talking about Celiac disease here, I'm talking about just those 403 00:17:22,000 --> 00:17:25,560 Speaker 3: with wheat intolerances, would happily probably in my experience, be 404 00:17:25,560 --> 00:17:28,199 Speaker 3: able tolerate at least one size, if not two of this. 405 00:17:28,400 --> 00:17:30,600 Speaker 3: So i'd really give it a little bit of experimenting. 406 00:17:30,680 --> 00:17:33,639 Speaker 3: If you've struggled with normal types of bread in the past, 407 00:17:33,760 --> 00:17:36,280 Speaker 3: this one, I think due to the significantly lower amount 408 00:17:36,320 --> 00:17:38,800 Speaker 3: of wheat flour in it, I think you'll absolutely fined 409 00:17:38,920 --> 00:17:42,280 Speaker 3: that it's a better loaf for you from a digestive perspective. 410 00:17:42,600 --> 00:17:46,080 Speaker 1: Great information, all right, So to finish off our motivational 411 00:17:46,080 --> 00:17:49,600 Speaker 1: Wednesday episode, we're going to feature a brand new recipe. 412 00:17:49,680 --> 00:17:51,840 Speaker 1: And I think one of the things working with clients 413 00:17:51,880 --> 00:17:54,960 Speaker 1: on their plans and is that I find clients and 414 00:17:55,160 --> 00:17:57,840 Speaker 1: members of the public following for content on social media 415 00:17:57,880 --> 00:18:00,239 Speaker 1: are just always looking for something new, and I think 416 00:18:00,240 --> 00:18:02,880 Speaker 1: the beautiful thing about this recipe that we've designed today 417 00:18:03,240 --> 00:18:07,199 Speaker 1: using the Brumbies new high mega protein loaf, is that 418 00:18:07,280 --> 00:18:09,399 Speaker 1: it's a recipe we've never done before. I certainly have 419 00:18:09,440 --> 00:18:12,040 Speaker 1: never done a French toast recipe ever, So I know 420 00:18:12,119 --> 00:18:13,720 Speaker 1: a lot of people will be listening thinking, oh, I 421 00:18:13,760 --> 00:18:16,600 Speaker 1: really would enjoy a change with my routine breakfast of 422 00:18:16,600 --> 00:18:20,480 Speaker 1: eggs or my routine breakfast of granola and high protein yogurt. 423 00:18:20,720 --> 00:18:25,280 Speaker 1: So we're calling it our high protein French toast. And 424 00:18:25,359 --> 00:18:27,640 Speaker 1: it makes two slices, so it could be one serve 425 00:18:27,800 --> 00:18:29,840 Speaker 1: or it could be two, depending on your level of hunger. 426 00:18:30,280 --> 00:18:33,960 Speaker 1: So it's featuring two slices of the Brumbies Mega protein toast. 427 00:18:34,040 --> 00:18:36,640 Speaker 1: So this is a very special product which has been 428 00:18:36,640 --> 00:18:39,800 Speaker 1: formulated for people who perhaps have higher protein requirements or 429 00:18:39,840 --> 00:18:42,560 Speaker 1: are looking for a more filling bread and just nutritionally 430 00:18:42,720 --> 00:18:45,560 Speaker 1: quite dense. It's got three hundred calories per two slices, 431 00:18:45,600 --> 00:18:48,800 Speaker 1: it's got over twelve grams of protein, it's very rich 432 00:18:48,840 --> 00:18:51,040 Speaker 1: in good fats. It's got twenty eight point six grams 433 00:18:51,040 --> 00:18:55,119 Speaker 1: of carbohydrates which is relatively controlled, and a massively and 434 00:18:55,440 --> 00:18:58,680 Speaker 1: seven point four grams of dietary fiber. Because again when 435 00:18:58,680 --> 00:19:00,800 Speaker 1: we look at that ingredient list got a heavy whole 436 00:19:00,800 --> 00:19:03,960 Speaker 1: meal flour based along with loads of sunflower seeds, grain 437 00:19:04,160 --> 00:19:08,239 Speaker 1: sixty five percent within that grain mix, kibbled wheat, kibbled rye, 438 00:19:08,240 --> 00:19:10,840 Speaker 1: wheat flakes, limbed seeds. So its just again a really 439 00:19:10,960 --> 00:19:13,880 Speaker 1: nutrient dense loaf which is bumping up the protein by 440 00:19:13,960 --> 00:19:16,760 Speaker 1: using those seeds and whole grains, which helps to increase 441 00:19:16,760 --> 00:19:18,720 Speaker 1: the protein, increase the good fat, and then bring down 442 00:19:18,720 --> 00:19:21,760 Speaker 1: the carbohydrate a little bit. So another fantastic product that 443 00:19:21,800 --> 00:19:23,560 Speaker 1: you can seek out to bump up your protein in 444 00:19:23,600 --> 00:19:25,919 Speaker 1: take of your breakfast. You can then combine that with 445 00:19:25,960 --> 00:19:29,080 Speaker 1: one egg along with two egg whites to whist together 446 00:19:29,160 --> 00:19:32,760 Speaker 1: and give that nice dipping sauce four tablespoons of milk 447 00:19:32,800 --> 00:19:34,560 Speaker 1: you can use whichever milk you have a preference for. 448 00:19:35,359 --> 00:19:38,800 Speaker 1: Another little addition if you enjoy peanut butter, is add 449 00:19:38,920 --> 00:19:41,320 Speaker 1: some a tablespoon of the peanut butter powder that you 450 00:19:41,400 --> 00:19:43,760 Speaker 1: can find in supermarkets, which will again help to increase 451 00:19:43,800 --> 00:19:46,680 Speaker 1: the protein. Or you could also use a protein powder 452 00:19:46,720 --> 00:19:49,040 Speaker 1: if you like, just to change the flavor around, and 453 00:19:49,080 --> 00:19:51,920 Speaker 1: then have on the side some toppings some Recotda berry cinnamum. 454 00:19:51,960 --> 00:19:54,359 Speaker 1: So all you need to do incredibly simple in a 455 00:19:54,400 --> 00:19:56,920 Speaker 1: mixing bowl, whish to gather those ingredients, so the egg, 456 00:19:56,920 --> 00:19:58,520 Speaker 1: the egg whites, the milk, and perhaps the. 457 00:19:58,440 --> 00:19:59,359 Speaker 2: Peanut butter powder. 458 00:19:59,440 --> 00:20:02,920 Speaker 1: Leave out your a high protein loaf, and then dip 459 00:20:02,960 --> 00:20:06,359 Speaker 1: each of the bread slices into the mixture well covering, 460 00:20:06,400 --> 00:20:07,440 Speaker 1: and then in a non. 461 00:20:07,320 --> 00:20:09,520 Speaker 2: Stick saucepan, heat it up. 462 00:20:09,800 --> 00:20:12,159 Speaker 1: Once it's hot, I'd probably add a little bit of 463 00:20:12,480 --> 00:20:14,320 Speaker 1: oil onto the pan, just to tiny bit so it 464 00:20:14,320 --> 00:20:16,680 Speaker 1: doesn't stick. Once it's hot, add the two slices of 465 00:20:16,680 --> 00:20:18,359 Speaker 1: bread and cooked for it just a couple of minutes, 466 00:20:18,440 --> 00:20:21,919 Speaker 1: flipping halfway into they're brown. And then once they're cooked 467 00:20:21,960 --> 00:20:23,760 Speaker 1: through a nice and beautiful and warm and brown, you 468 00:20:23,800 --> 00:20:26,320 Speaker 1: can top it with some ricotta berries, maybe some cinnamon, 469 00:20:26,800 --> 00:20:30,720 Speaker 1: and it would be a delicious high protein breakfast using 470 00:20:30,800 --> 00:20:34,240 Speaker 1: the Brumbies mega protein toast. So it would suit many 471 00:20:34,280 --> 00:20:36,600 Speaker 1: of my clients and active people, particularly if you're wanting 472 00:20:36,800 --> 00:20:39,000 Speaker 1: slightly different recipe on the weekend, just to mix things 473 00:20:39,080 --> 00:20:41,080 Speaker 1: up a little bit and would be very delicious. 474 00:20:41,080 --> 00:20:42,080 Speaker 2: I would imagine leend. 475 00:20:42,480 --> 00:20:44,679 Speaker 3: Well, I'm a big fan of French toasts and it 476 00:20:44,720 --> 00:20:46,960 Speaker 3: just brings me back to when we were doing introducing 477 00:20:46,960 --> 00:20:49,159 Speaker 3: different types of foods and alligins and solids with me 478 00:20:49,680 --> 00:20:51,680 Speaker 3: when she was a little bubb maybe around six or 479 00:20:51,680 --> 00:20:53,760 Speaker 3: seven months. You sort of did scrambled eggs so well. 480 00:20:53,800 --> 00:20:56,080 Speaker 3: Then she went right off eggs and I was like, 481 00:20:56,240 --> 00:20:58,119 Speaker 3: just due to her she's got nut allergies and the 482 00:20:58,160 --> 00:21:00,280 Speaker 3: algies said to me, it's really important that we keep 483 00:21:00,320 --> 00:21:02,199 Speaker 3: all of the other allergies in her diet that she 484 00:21:02,320 --> 00:21:04,920 Speaker 3: can have, So keep going eggs, keep doing fish, keep 485 00:21:04,920 --> 00:21:07,640 Speaker 3: doing milk. And the little bugger she just wouldn't have eggs, 486 00:21:07,680 --> 00:21:09,560 Speaker 3: like we'ld just throw them off her tray every time. 487 00:21:09,600 --> 00:21:10,879 Speaker 3: And I was like, oh, what am I going to 488 00:21:10,920 --> 00:21:12,600 Speaker 3: do that? Alergist said, she has to have eggs at 489 00:21:12,680 --> 00:21:14,520 Speaker 3: least a couple of times a week. So I started 490 00:21:14,520 --> 00:21:17,320 Speaker 3: making her French toast and she loved it, and we 491 00:21:17,320 --> 00:21:19,720 Speaker 3: still have it, you know, regularly on Sundays ever since. 492 00:21:19,720 --> 00:21:21,920 Speaker 3: Like it's such a nutritious way to get some good 493 00:21:22,000 --> 00:21:25,320 Speaker 3: quality protein into a kidding's diets. And this new megaprotein 494 00:21:25,400 --> 00:21:28,440 Speaker 3: loaf again, I love the mix of nutritionals in here, 495 00:21:28,600 --> 00:21:32,679 Speaker 3: Like look at the ingredient list homeoflowers, sunflower seeds, grains, kilt, 496 00:21:32,760 --> 00:21:36,760 Speaker 3: kibbled rye, wheat flakes, we've got linseeds, We've got oats, 497 00:21:36,760 --> 00:21:39,200 Speaker 3: we've got poppy seeds, we've got sesame seeds and pumpkin 498 00:21:39,320 --> 00:21:43,080 Speaker 3: kernels like such a just a great strong nutritional panel. 499 00:21:43,119 --> 00:21:45,199 Speaker 3: When it comes to different types of ingredients, they're going 500 00:21:45,240 --> 00:21:47,280 Speaker 3: to be positively beneficial for our health. 501 00:21:47,480 --> 00:21:48,680 Speaker 2: Love it excellent. 502 00:21:48,720 --> 00:21:50,800 Speaker 1: So if you do cook that recipe, we'd love to 503 00:21:50,840 --> 00:21:52,680 Speaker 1: see some photos at it instat and we will also 504 00:21:52,720 --> 00:21:54,720 Speaker 1: put a nice image of that. So for a bit 505 00:21:54,720 --> 00:21:57,919 Speaker 1: of motivation when you listen to this episode, Oh okay, 506 00:21:57,960 --> 00:21:59,920 Speaker 1: that brings us to the end of the Nutrition Cow 507 00:22:00,200 --> 00:22:02,479 Speaker 1: for another midweek Motivational. 508 00:22:01,960 --> 00:22:04,000 Speaker 2: Wednesday, proudly brought to you by Brumbeaks. 509 00:22:04,320 --> 00:22:06,119 Speaker 1: If you have not done so already, don't forget to 510 00:22:06,119 --> 00:22:08,919 Speaker 1: subscribe to our podcast. And in case you have missed it, 511 00:22:08,960 --> 00:22:10,920 Speaker 1: we have a brand new second guide which is available 512 00:22:10,920 --> 00:22:13,439 Speaker 1: on our website, the nutritioncouch dot com. 513 00:22:13,640 --> 00:22:21,359 Speaker 3: Have a great week, Catch you guys next week.