1 00:00:00,800 --> 00:00:02,560 Speaker 1: If I told you that it may be possible to 2 00:00:02,600 --> 00:00:05,160 Speaker 1: live until you're one hundred and twenty, what about even 3 00:00:05,200 --> 00:00:06,120 Speaker 1: one hundred and thirty? 4 00:00:06,200 --> 00:00:07,640 Speaker 2: Would you be keen to know more? 5 00:00:08,160 --> 00:00:10,520 Speaker 1: What if I then told you that all you needed 6 00:00:10,560 --> 00:00:12,520 Speaker 1: to do was give up the food with the peas 7 00:00:12,560 --> 00:00:17,240 Speaker 1: in your life, potato, pizza, pasta protein, would that extra 8 00:00:17,320 --> 00:00:20,560 Speaker 1: forty to fifty years actually be worth it? On today's 9 00:00:20,560 --> 00:00:23,840 Speaker 1: episode of The Nutrition Couch, we discuss a longevity experts 10 00:00:23,920 --> 00:00:26,560 Speaker 1: thoughts on the diet changes we may need to make 11 00:00:26,680 --> 00:00:27,880 Speaker 1: in order to live. 12 00:00:27,720 --> 00:00:28,800 Speaker 2: A whole lot longer. 13 00:00:29,440 --> 00:00:32,640 Speaker 1: Hi, I'm Leanne Ward and I'm Sizzyburrow, and together we 14 00:00:32,680 --> 00:00:35,480 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 15 00:00:35,479 --> 00:00:37,320 Speaker 1: you up to date with everything that you need to 16 00:00:37,360 --> 00:00:39,880 Speaker 1: know in the world of nutrition as well as eating 17 00:00:39,920 --> 00:00:42,839 Speaker 1: to live longer. We dive deep into protein and what 18 00:00:42,880 --> 00:00:45,760 Speaker 1: are the best sources of protein powders. We share the 19 00:00:45,800 --> 00:00:48,040 Speaker 1: differences between all the different types of products that you 20 00:00:48,080 --> 00:00:50,680 Speaker 1: can find and the supermarkets and the house breed stores. 21 00:00:50,800 --> 00:00:53,400 Speaker 1: And I found a new product guaranteed to help your 22 00:00:53,440 --> 00:00:56,840 Speaker 1: gut and your bows. And our listener question is all 23 00:00:56,880 --> 00:01:00,240 Speaker 1: about vegetable oil. So it kick up today Susie. We 24 00:01:00,280 --> 00:01:04,440 Speaker 1: are talking a little bit about a longevity experts opinion 25 00:01:04,959 --> 00:01:07,479 Speaker 1: on what did he call them, the Five Peers? 26 00:01:07,560 --> 00:01:09,440 Speaker 2: Very controversial it is. 27 00:01:09,520 --> 00:01:11,800 Speaker 3: I thought this was just a fun article because it 28 00:01:11,840 --> 00:01:15,200 Speaker 3: really targeted some specific food and of course there's a 29 00:01:15,280 --> 00:01:18,520 Speaker 3: lot of interest out there, particularly I think for people 30 00:01:18,600 --> 00:01:21,440 Speaker 3: who have got time, energy, money to think a lot 31 00:01:21,480 --> 00:01:25,399 Speaker 3: about this about ways they can promote longevity. And of course, 32 00:01:25,480 --> 00:01:29,640 Speaker 3: looking back five or ten years, certainly the fasting regimes 33 00:01:29,680 --> 00:01:34,280 Speaker 3: evolved from studies looking at longer lifespans and healthier cells, 34 00:01:34,880 --> 00:01:36,679 Speaker 3: and so it does tend to be a bit of 35 00:01:36,680 --> 00:01:38,800 Speaker 3: a buzz word people talk about it. I don't know 36 00:01:38,800 --> 00:01:40,560 Speaker 3: about one hundred and twenty one hundred and thirty. I 37 00:01:40,560 --> 00:01:43,720 Speaker 3: feel like that tonight as we record, But I just 38 00:01:43,720 --> 00:01:46,160 Speaker 3: think it's interesting to see what some of the experts 39 00:01:46,160 --> 00:01:48,720 Speaker 3: are saying. So this has taken from a Yahoo article 40 00:01:48,760 --> 00:01:52,680 Speaker 3: that popped up in Nutrition News, and it was published 41 00:01:53,200 --> 00:01:55,720 Speaker 3: and talked about in the New York Times when he 42 00:01:55,800 --> 00:01:58,640 Speaker 3: was giving some commentary on some factors that he researches 43 00:01:58,680 --> 00:02:02,080 Speaker 3: and looks at in terms of life longevity. And he's 44 00:02:02,120 --> 00:02:05,680 Speaker 3: actually a professor of gerontology and a director of the 45 00:02:05,760 --> 00:02:09,880 Speaker 3: USC Southern California Longevity Institute, and they actually have a 46 00:02:09,919 --> 00:02:12,000 Speaker 3: really proactive training center. 47 00:02:12,000 --> 00:02:13,679 Speaker 4: I think they've got Colory nutrition there. 48 00:02:13,680 --> 00:02:16,200 Speaker 3: They do a lot about food and longer life and 49 00:02:16,240 --> 00:02:18,880 Speaker 3: healthier and so they've sort of taken some of the 50 00:02:18,880 --> 00:02:21,760 Speaker 3: information from the Blue Zones, which is of course looking 51 00:02:21,760 --> 00:02:23,959 Speaker 3: at the countries that are most likely to live into 52 00:02:23,960 --> 00:02:26,760 Speaker 3: one hundred and there's some certain patterns of eating. But 53 00:02:26,919 --> 00:02:30,720 Speaker 3: this expert Longo is his name, that he talks about 54 00:02:30,760 --> 00:02:35,000 Speaker 3: the five poisonous peas that are shortening the lifespan of 55 00:02:35,120 --> 00:02:39,400 Speaker 3: European adolescents, that he observes such profound differences in their 56 00:02:39,400 --> 00:02:43,640 Speaker 3: eating habits. So the five peace a, pizza, pasta, protein, potatoes, 57 00:02:43,680 --> 00:02:46,799 Speaker 3: and panai which is the Italian word for bread. When 58 00:02:46,840 --> 00:02:49,200 Speaker 3: I sent this through to you earlier today, you were like, hell, no, 59 00:02:51,280 --> 00:02:53,440 Speaker 3: I'm happy to diet eighty if I can eat all 60 00:02:53,480 --> 00:02:56,280 Speaker 3: those food which I think many of our listeners would 61 00:02:56,320 --> 00:02:59,639 Speaker 3: agree with. Certainly, it's not necessarily about a definite no. 62 00:03:00,200 --> 00:03:02,640 Speaker 3: Traditionally European culture have included a lot of those foods. 63 00:03:02,639 --> 00:03:05,560 Speaker 3: But the point he was making, and he has a 64 00:03:05,600 --> 00:03:07,680 Speaker 3: lot of it authored in The Longevity Diet, which is 65 00:03:07,720 --> 00:03:12,240 Speaker 3: his work, is that the way younger generations are eating 66 00:03:12,240 --> 00:03:16,000 Speaker 3: those foods now is really negative when it comes to health, 67 00:03:16,000 --> 00:03:17,880 Speaker 3: and certainly there's a lot of evidence around that. So 68 00:03:17,919 --> 00:03:21,440 Speaker 3: for example, and certainly in Australia, you know, pizza is 69 00:03:21,480 --> 00:03:23,920 Speaker 3: not a single slice that you would get. In Italy, 70 00:03:24,080 --> 00:03:25,880 Speaker 3: you know, people eat a whole pizza. I had an 71 00:03:25,960 --> 00:03:27,560 Speaker 3: argument with the client today about how they did not 72 00:03:27,639 --> 00:03:30,680 Speaker 3: need a whole pizza and the same You know, pasta 73 00:03:30,760 --> 00:03:33,200 Speaker 3: serfs are enormous here. You know, they're not a little 74 00:03:33,200 --> 00:03:35,920 Speaker 3: identate dish which is a lower GI for a start. 75 00:03:36,280 --> 00:03:38,840 Speaker 3: There are a massive plate of often creamy, heavy sources, 76 00:03:38,880 --> 00:03:42,440 Speaker 3: things like heavy meats through them. Protein's an interesting one 77 00:03:42,640 --> 00:03:44,880 Speaker 3: because we bang on a lot about protein and how 78 00:03:44,880 --> 00:03:47,360 Speaker 3: positive it is for health, and particularly working with women, 79 00:03:47,400 --> 00:03:49,880 Speaker 3: how important it is that they get adequate protein to 80 00:03:49,960 --> 00:03:53,640 Speaker 3: prevent muscle losses we move throughout our older years. But 81 00:03:53,800 --> 00:03:57,240 Speaker 3: in that context, when you look specifically at cellular health 82 00:03:57,280 --> 00:04:02,480 Speaker 3: and aging, high protein diets, specifically high protein Western diets, 83 00:04:02,520 --> 00:04:05,600 Speaker 3: which is often high fat as well. So if you 84 00:04:05,680 --> 00:04:09,440 Speaker 3: have lean protein so chicken, breast, whitefish, that's not the problem. 85 00:04:10,440 --> 00:04:13,240 Speaker 3: Usually people in a Western diet are having big slabs 86 00:04:13,520 --> 00:04:15,640 Speaker 3: of red meat that also comes with a lot of fat, 87 00:04:15,760 --> 00:04:18,760 Speaker 3: so that higher protein intakes also associated with a higher 88 00:04:18,800 --> 00:04:22,880 Speaker 3: fat intake. So that's where the negativity comes from. Potatoes. Now, 89 00:04:22,920 --> 00:04:25,080 Speaker 3: there's nothing wrong with a jacket spud, but let's be honest, 90 00:04:25,120 --> 00:04:27,920 Speaker 3: most potatoes not consumed like that around the world. Potatoes 91 00:04:28,000 --> 00:04:31,480 Speaker 3: usually fries chips. You know, just think how many meals 92 00:04:31,520 --> 00:04:33,360 Speaker 3: you have where there's fries and chips on off or 93 00:04:33,480 --> 00:04:38,000 Speaker 3: they're aside, like just regularly mashed and process forms, or 94 00:04:38,000 --> 00:04:41,320 Speaker 3: in of course potato snacks, so potato chips you know, 95 00:04:41,640 --> 00:04:44,960 Speaker 3: as heavy in supermarkets as a popular snack food as well. 96 00:04:45,400 --> 00:04:48,080 Speaker 3: And pane, which is bread of course, now traditional if 97 00:04:48,080 --> 00:04:50,440 Speaker 3: you had a sour doough loaf of sliced data problem, 98 00:04:50,440 --> 00:04:51,960 Speaker 3: But again that's not how we eat bread. Is that 99 00:04:52,040 --> 00:04:55,520 Speaker 3: we eat bread thick slices or processed as wraps or 100 00:04:55,839 --> 00:04:57,720 Speaker 3: heavy sour doughs that are enormous. 101 00:04:57,800 --> 00:04:59,200 Speaker 4: So the point he was. 102 00:04:59,160 --> 00:05:02,520 Speaker 3: Making is not specifically those foods are bad, but the 103 00:05:02,560 --> 00:05:05,479 Speaker 3: way we generally eat them is not healthy for us. 104 00:05:05,520 --> 00:05:06,480 Speaker 4: And I think that's a fair call. 105 00:05:06,520 --> 00:05:08,600 Speaker 3: I think it's safe to say that when we're assessing 106 00:05:08,640 --> 00:05:11,800 Speaker 3: diets or observing people's food consumption patterns in a food court. 107 00:05:12,240 --> 00:05:15,120 Speaker 3: If you look at the way they're eating pizza, pasta, potato, 108 00:05:16,160 --> 00:05:20,080 Speaker 3: bread and protein, none of it's ideal. So I think 109 00:05:20,080 --> 00:05:22,359 Speaker 3: he actually makes a really good point in terms of 110 00:05:22,400 --> 00:05:24,440 Speaker 3: the way we do those foods needs a lot of 111 00:05:24,480 --> 00:05:28,240 Speaker 3: work for the average person if we are to follow 112 00:05:28,279 --> 00:05:31,479 Speaker 3: the steps to a longer, healthier life, which is a 113 00:05:31,520 --> 00:05:34,880 Speaker 3: lower calorie diet. You know, fasting regimes that promote twenty 114 00:05:34,880 --> 00:05:38,680 Speaker 3: five percent less calories is what's related to longevity. Much 115 00:05:38,720 --> 00:05:42,760 Speaker 3: high intake of fresh fruits and vegetables, very little processed foods. 116 00:05:42,800 --> 00:05:45,119 Speaker 3: So yeah, I think it was just quite a novel 117 00:05:45,160 --> 00:05:47,280 Speaker 3: way of reminding everyone that a lot of those core 118 00:05:47,320 --> 00:05:50,400 Speaker 3: food groups that slip in are not consumed in the 119 00:05:50,440 --> 00:05:52,920 Speaker 3: best way when it comes to health and longevity. 120 00:05:53,800 --> 00:05:55,719 Speaker 1: And I think for a lot of us, we think 121 00:05:55,760 --> 00:05:58,080 Speaker 1: we're doing pretty much the right things. But I have 122 00:05:58,279 --> 00:06:00,880 Speaker 1: quite a few clients that are quite shocked when I initially, 123 00:06:00,880 --> 00:06:02,800 Speaker 1: when I start working with them, I get them to record, 124 00:06:02,880 --> 00:06:05,479 Speaker 1: like what they're currently eating, what they currently like, what 125 00:06:05,560 --> 00:06:08,160 Speaker 1: you know, what a typical day or a weekend looks like. 126 00:06:08,240 --> 00:06:10,960 Speaker 1: And sometimes the response back as well, it's quite you know, 127 00:06:11,000 --> 00:06:13,479 Speaker 1: it's quite shocking. Or enlightening to see it written down, 128 00:06:13,520 --> 00:06:15,480 Speaker 1: because I didn't think that I was doing all that bad, 129 00:06:15,480 --> 00:06:17,080 Speaker 1: but when I see it written down, you know, the 130 00:06:17,120 --> 00:06:18,800 Speaker 1: wines that being in a few times a week are 131 00:06:18,839 --> 00:06:20,839 Speaker 1: actually eat out more than I thought that I did, 132 00:06:21,120 --> 00:06:23,320 Speaker 1: or you know, too often we you know, revert back 133 00:06:23,360 --> 00:06:25,480 Speaker 1: to uber It's or ordering it on Friday because the 134 00:06:25,520 --> 00:06:28,520 Speaker 1: whole family is quite tired. So it can be something 135 00:06:28,520 --> 00:06:30,520 Speaker 1: that I feel like a lot of Aussies think we're 136 00:06:30,520 --> 00:06:33,080 Speaker 1: doing better than we actually are when it comes to 137 00:06:33,120 --> 00:06:36,039 Speaker 1: a good, well balanced diet. But I certainly will never 138 00:06:36,080 --> 00:06:38,440 Speaker 1: be one to recommend giving out bread and potato and 139 00:06:38,480 --> 00:06:41,359 Speaker 1: pasta and pizza. It is all in moderation, but I 140 00:06:41,400 --> 00:06:44,440 Speaker 1: feel like the moderation message for most Aussies has probably 141 00:06:45,000 --> 00:06:47,520 Speaker 1: been skewed in the opposite way. Whereas I think a 142 00:06:47,520 --> 00:06:49,600 Speaker 1: lot of us kind of think or hope we're doing 143 00:06:49,600 --> 00:06:51,800 Speaker 1: that eighty twenty, which is what a lot of dietitians 144 00:06:51,800 --> 00:06:54,680 Speaker 1: would consider moderation, but I think in reality, most of 145 00:06:54,760 --> 00:06:57,679 Speaker 1: us are probably doing you know, sixty forty at best. 146 00:06:57,760 --> 00:07:00,000 Speaker 1: So you know, the research shows it's ninety five percent 147 00:07:00,040 --> 00:07:02,080 Speaker 1: of Austraiants aren't eating enough vegetables. So if we're not 148 00:07:02,120 --> 00:07:05,440 Speaker 1: eating enough vegetables. What are we replacing that with? Probably 149 00:07:05,560 --> 00:07:09,279 Speaker 1: far more pizza, pasta, potato bread than we ideally should 150 00:07:09,279 --> 00:07:11,360 Speaker 1: be having. So it's not about cutting it out altogether. 151 00:07:11,400 --> 00:07:13,440 Speaker 1: We don't like that black or white, yes or no 152 00:07:13,640 --> 00:07:16,520 Speaker 1: kind of message. We like that balance and moderation, but 153 00:07:16,560 --> 00:07:19,240 Speaker 1: there certainly needs to be far less processed foods going 154 00:07:19,280 --> 00:07:22,120 Speaker 1: in and far more fruits and vegetables going in because 155 00:07:22,120 --> 00:07:23,960 Speaker 1: we know the research shows as we're just not eating 156 00:07:24,040 --> 00:07:25,920 Speaker 1: enough of those whole food based ingredients. 157 00:07:26,440 --> 00:07:29,080 Speaker 3: And going back to that sixty forty, a lot of 158 00:07:29,080 --> 00:07:31,160 Speaker 3: it comes because you're buying food away from the home. 159 00:07:31,800 --> 00:07:34,880 Speaker 3: So I just did an article on takeaway food. Sixty 160 00:07:34,880 --> 00:07:37,720 Speaker 3: eight percent of Australians will eat takeaway on any given 161 00:07:37,800 --> 00:07:40,960 Speaker 3: week as a result of food availability and ease, even 162 00:07:41,000 --> 00:07:44,640 Speaker 3: though we've discussed previously how expensive takeaway food is or 163 00:07:44,800 --> 00:07:47,240 Speaker 3: buying any food. So whenever you're at a cafe at 164 00:07:47,280 --> 00:07:49,760 Speaker 3: a food court picking out something on the run, think 165 00:07:49,800 --> 00:07:54,440 Speaker 3: about what is the dominant foods there. Sushi, it's white rice, sandwiches, 166 00:07:54,480 --> 00:07:59,119 Speaker 3: it's Turkish bread or wraps, fast food, fries, processed bread 167 00:07:59,160 --> 00:08:02,560 Speaker 3: as the buns like as soon as you take away control, 168 00:08:02,680 --> 00:08:05,160 Speaker 3: which many of us have to do or do because 169 00:08:05,160 --> 00:08:07,880 Speaker 3: we're under the pump so much. Time wise, the choices 170 00:08:07,920 --> 00:08:11,040 Speaker 3: available to us are not generally good quality. So one 171 00:08:11,080 --> 00:08:14,400 Speaker 3: of the easiest ways to improve your overall nutrition is 172 00:08:14,440 --> 00:08:16,840 Speaker 3: trying and reduce the amount of foods you do. Pick 173 00:08:16,920 --> 00:08:19,120 Speaker 3: up away from the home and start to pack things 174 00:08:19,160 --> 00:08:21,640 Speaker 3: and take them with you. It's coming into holidays or 175 00:08:21,680 --> 00:08:24,720 Speaker 3: in holidays for school road trips, take things with you. 176 00:08:24,760 --> 00:08:27,160 Speaker 3: If you're going to theme parks, take supplies, because as 177 00:08:27,160 --> 00:08:30,200 Speaker 3: soon as you're buying things at airports away from the home, 178 00:08:30,360 --> 00:08:32,760 Speaker 3: take away fast food, even if it's a healthier version, 179 00:08:33,280 --> 00:08:35,199 Speaker 3: it's still got those peas in it, you know, not 180 00:08:35,280 --> 00:08:37,400 Speaker 3: the healthy form of any of those foods. So that's 181 00:08:37,440 --> 00:08:39,960 Speaker 3: a big step and really trying to limit, you know, 182 00:08:39,960 --> 00:08:42,080 Speaker 3: how many times a week you do eat out and say, well, 183 00:08:42,280 --> 00:08:43,520 Speaker 3: once a week we are going to go to the 184 00:08:43,520 --> 00:08:45,560 Speaker 3: great tie around the corner and have a lovely meal. 185 00:08:45,920 --> 00:08:47,719 Speaker 3: But in the week we are going to actually have 186 00:08:47,800 --> 00:08:49,440 Speaker 3: things we prepare at home where we can keep in 187 00:08:49,520 --> 00:08:52,520 Speaker 3: control of those baseline carbohydrates and say, make a healthier 188 00:08:52,559 --> 00:08:55,600 Speaker 3: pizza at home, or have our potato whole rather than 189 00:08:55,640 --> 00:08:57,920 Speaker 3: fries or mashed potato when I'm out at a club. 190 00:08:58,040 --> 00:09:00,559 Speaker 3: All those things really add up because they're the baseline 191 00:09:00,600 --> 00:09:03,280 Speaker 3: diet and you want that foundation to be very, very strong. 192 00:09:03,320 --> 00:09:06,000 Speaker 3: And if you can get your bread, your choice of cereal, 193 00:09:06,600 --> 00:09:08,960 Speaker 3: your lean protein at home is the other one. So 194 00:09:09,040 --> 00:09:11,920 Speaker 3: things like chicken breast versus chicken thighs and drumsticks, which 195 00:09:11,960 --> 00:09:15,160 Speaker 3: again are rife on takeaway menus, that's going to make 196 00:09:15,200 --> 00:09:18,360 Speaker 3: a profound difference on your baseline nutrition. So that's the 197 00:09:18,440 --> 00:09:21,360 Speaker 3: easiest way to do it without canning calories or making choices. 198 00:09:21,720 --> 00:09:24,079 Speaker 3: Just eat out less and take your food supplies when 199 00:09:24,080 --> 00:09:27,679 Speaker 3: you can, and your nutrition will be improved exponentially. 200 00:09:28,840 --> 00:09:32,280 Speaker 1: Absolutely, So our next segment Susie talking about more of 201 00:09:32,320 --> 00:09:35,600 Speaker 1: these convenience options. We wanted to chat about the difference 202 00:09:35,760 --> 00:09:38,080 Speaker 1: in the different types of protein powders because I get 203 00:09:38,120 --> 00:09:40,000 Speaker 1: a lot of questions online when people say to me, 204 00:09:40,240 --> 00:09:42,960 Speaker 1: what's the difference between a WPI or WSPC. 205 00:09:43,120 --> 00:09:44,640 Speaker 2: Should I be taking vegan protein? 206 00:09:44,679 --> 00:09:46,840 Speaker 1: Like it's more natural, it's more clean, isn't it better, 207 00:09:46,920 --> 00:09:49,160 Speaker 1: isn't it superior? So we thought it was about time 208 00:09:49,200 --> 00:09:51,960 Speaker 1: that we had to chat about the differences in protein powders. 209 00:09:52,000 --> 00:09:54,920 Speaker 1: Because we have basically covered on a couple of segments 210 00:09:54,920 --> 00:09:57,320 Speaker 1: now why we would use a protein powder and why 211 00:09:57,320 --> 00:09:59,559 Speaker 1: we would recommend a protein powder. So I do think 212 00:09:59,559 --> 00:10:01,800 Speaker 1: it's a really nice little chat SUSI today to talk 213 00:10:01,800 --> 00:10:04,640 Speaker 1: about the differences. So I think probably the biggest or 214 00:10:04,800 --> 00:10:07,760 Speaker 1: most well known protein powder is the way protein powders. 215 00:10:07,800 --> 00:10:10,240 Speaker 1: You've got to you've got way protein concentrate and way 216 00:10:10,280 --> 00:10:13,559 Speaker 1: protein isolate. So there are a few differences between these 217 00:10:13,600 --> 00:10:16,199 Speaker 1: two types. We call them a WPC for the concentrate 218 00:10:16,240 --> 00:10:19,480 Speaker 1: and a WPI for the isolate. And basically the difference 219 00:10:19,559 --> 00:10:21,600 Speaker 1: is in sort of like the processing method or how 220 00:10:21,640 --> 00:10:24,400 Speaker 1: it's made. So when the liquid which is the way 221 00:10:24,559 --> 00:10:27,079 Speaker 1: is collected, as so when you make cheese or yogurt, 222 00:10:27,120 --> 00:10:31,280 Speaker 1: it basically leaves this byproduct of liquid way afterwards, so 223 00:10:31,320 --> 00:10:33,960 Speaker 1: they collect that liquid way, it undergoes a little bit 224 00:10:33,960 --> 00:10:37,800 Speaker 1: of a processing step and it produces a leftover powder. Now, 225 00:10:37,840 --> 00:10:42,120 Speaker 1: when they're sufficient protein concentrate in this leftover waypowder, the 226 00:10:42,160 --> 00:10:46,000 Speaker 1: liquids then dried to form a way concentrate powder. Now 227 00:10:46,040 --> 00:10:49,520 Speaker 1: that WPC, that way concentrate powder is made up of 228 00:10:49,640 --> 00:10:53,559 Speaker 1: about eighty percent protein by weight. The remaining twenty percent 229 00:10:53,559 --> 00:10:56,680 Speaker 1: of the way. Concentrate powder contains the carbohydrates in the facts, 230 00:10:56,679 --> 00:10:58,120 Speaker 1: and they tend to get rid of that and they 231 00:10:58,200 --> 00:11:01,040 Speaker 1: use the bulk of the protein powder to make something 232 00:11:01,120 --> 00:11:03,760 Speaker 1: like a protein powder. Now, the difference in that last 233 00:11:03,840 --> 00:11:07,959 Speaker 1: processing step between a protein concentrate and a protein isolate 234 00:11:08,280 --> 00:11:11,800 Speaker 1: is they further refine that isolate powder, so it's more 235 00:11:11,920 --> 00:11:15,560 Speaker 1: likely to be ninety or ninety two three percent protein 236 00:11:15,600 --> 00:11:17,480 Speaker 1: weight for weight, so they get rid of a little 237 00:11:17,480 --> 00:11:21,080 Speaker 1: bit extra carbohydrate and fat. So a WAG protein isolate 238 00:11:21,120 --> 00:11:23,839 Speaker 1: and concentrate are fairly similar, but I would say that 239 00:11:23,880 --> 00:11:27,320 Speaker 1: a wave protein isolate is more superior, particularly if the 240 00:11:27,400 --> 00:11:30,280 Speaker 1: goal is fat loss, because it's lower in calories in 241 00:11:30,320 --> 00:11:33,040 Speaker 1: carbs and lower in fat as well, and a higher 242 00:11:33,080 --> 00:11:35,320 Speaker 1: protein content. So, like I said, in my clients, uzy 243 00:11:35,520 --> 00:11:38,160 Speaker 1: getting more bang fear bucks. So why a lot of 244 00:11:38,160 --> 00:11:40,720 Speaker 1: people take a protein powder is to boost the protein 245 00:11:40,760 --> 00:11:42,400 Speaker 1: in my diet. I mean, that's the only reason I 246 00:11:42,440 --> 00:11:44,360 Speaker 1: recommend it to my client. So if I'm trying to 247 00:11:44,360 --> 00:11:46,719 Speaker 1: boost the protein in my client's diet, I don't need 248 00:11:46,720 --> 00:11:49,760 Speaker 1: them having a protein powder with you know, extra fats 249 00:11:49,760 --> 00:11:52,120 Speaker 1: and an extra carbohydrates and extra sugars in it. I 250 00:11:52,200 --> 00:11:54,600 Speaker 1: purely just want as much protein as I can get 251 00:11:54,679 --> 00:11:57,240 Speaker 1: out of the powder, and I'll build that powder into 252 00:11:57,280 --> 00:12:00,680 Speaker 1: a recipe to make that a really nice nutritionally balance recipe. 253 00:12:00,880 --> 00:12:03,439 Speaker 1: So I prefer a WPI because it is leaner in 254 00:12:03,520 --> 00:12:06,080 Speaker 1: calories and higher in protein than WPC. 255 00:12:06,520 --> 00:12:08,559 Speaker 2: Where I might use a WPC is for. 256 00:12:08,480 --> 00:12:11,280 Speaker 1: A client that needs to gain weight that you know 257 00:12:11,320 --> 00:12:13,240 Speaker 1: has a little bit of an extra you know, energy, 258 00:12:13,480 --> 00:12:17,079 Speaker 1: higher energy demands or availability within their data, within their training, 259 00:12:17,480 --> 00:12:20,439 Speaker 1: or somebody I would use a WPI. Again, I think 260 00:12:20,440 --> 00:12:22,840 Speaker 1: it's superior because it is just that little bit cleaner 261 00:12:23,120 --> 00:12:25,320 Speaker 1: and it is actually lower in lactose as well. So 262 00:12:25,679 --> 00:12:29,680 Speaker 1: both types of weight WPC and WPI are both dairy based. 263 00:12:29,720 --> 00:12:32,240 Speaker 1: So if you're somebody that doesn't want to drink dairy 264 00:12:32,320 --> 00:12:34,679 Speaker 1: or can't, like you've got an allergy or something, neither. 265 00:12:34,520 --> 00:12:35,679 Speaker 2: Of these would be appropriate. 266 00:12:35,880 --> 00:12:39,040 Speaker 1: But a way, protein isolate is lower in lactose, and 267 00:12:39,040 --> 00:12:41,360 Speaker 1: if you get a really good, high quality one, most 268 00:12:41,440 --> 00:12:42,959 Speaker 1: of them are nearly kind of. 269 00:12:43,120 --> 00:12:44,400 Speaker 2: You know, they're very low lactose. 270 00:12:44,440 --> 00:12:47,079 Speaker 1: So our brand designed by dieticians, we've got add two 271 00:12:47,520 --> 00:12:49,960 Speaker 1: nourish blends of protein powder. We've got our Women's Protein 272 00:12:50,000 --> 00:12:53,000 Speaker 1: and our protein with prem probotics. Both of them use 273 00:12:53,040 --> 00:12:55,600 Speaker 1: a very high quality WPI, so we have a very 274 00:12:55,760 --> 00:12:59,320 Speaker 1: large percenta of protein and very very low carb sugars 275 00:12:59,360 --> 00:13:01,760 Speaker 1: and bats in our nutritional profile. And both of our 276 00:13:01,800 --> 00:13:04,079 Speaker 1: proteins are very low in lactose as well, so they're 277 00:13:04,120 --> 00:13:07,600 Speaker 1: tolerated really well for people with sensitive tummies. People that 278 00:13:07,679 --> 00:13:10,000 Speaker 1: can't use them are basically those that want a vegan 279 00:13:10,080 --> 00:13:12,800 Speaker 1: based product or want something that doesn't have dairy in 280 00:13:12,840 --> 00:13:16,120 Speaker 1: them basically, so the alternatives there would be something like 281 00:13:16,160 --> 00:13:20,000 Speaker 1: a pea protein powder. Now, PA protein powder is good 282 00:13:20,120 --> 00:13:22,480 Speaker 1: because it can stand alone as what we call kind 283 00:13:22,480 --> 00:13:25,080 Speaker 1: of like an complete protein because you're mixing different types 284 00:13:25,120 --> 00:13:28,760 Speaker 1: of those essentially amino acids. So pe based protein powder 285 00:13:29,120 --> 00:13:31,240 Speaker 1: has a good amino acid profile. Because it's more of 286 00:13:31,280 --> 00:13:34,720 Speaker 1: a legg in based protein powder, it is typically lower 287 00:13:34,760 --> 00:13:37,520 Speaker 1: in protein compared to the wave based proteins and higher 288 00:13:37,520 --> 00:13:39,640 Speaker 1: in things like carbohydrate because it does have a bit 289 00:13:39,679 --> 00:13:41,839 Speaker 1: of that legg in base, but it is you know, vegan, 290 00:13:41,880 --> 00:13:44,240 Speaker 1: and it's also good for lactose and tolerant people. I 291 00:13:44,280 --> 00:13:47,000 Speaker 1: personally cannot stand the taste of a pea protein powder. 292 00:13:47,160 --> 00:13:49,640 Speaker 1: I find it quite you know, a little bit gritty 293 00:13:49,640 --> 00:13:52,640 Speaker 1: and grainy because it is kind of blending down those piece. 294 00:13:52,760 --> 00:13:54,400 Speaker 1: But you know, each of their owner have some clients 295 00:13:54,400 --> 00:13:56,240 Speaker 1: who enjoy it. I have other clients like myself, you 296 00:13:56,280 --> 00:13:58,599 Speaker 1: can't stand it. The other option you would have is 297 00:13:58,640 --> 00:14:01,000 Speaker 1: a rice based protein powder. Now you wouldn't want to 298 00:14:01,040 --> 00:14:03,280 Speaker 1: ryce based protein powder by itself, and I really don't 299 00:14:03,280 --> 00:14:05,199 Speaker 1: think you'll find one on the market just by itself. 300 00:14:05,240 --> 00:14:08,080 Speaker 1: It's generally mixed with either a bit of soy protein 301 00:14:08,280 --> 00:14:11,240 Speaker 1: or p protein to again make that kind of complete 302 00:14:11,240 --> 00:14:14,440 Speaker 1: protein together. Again, it is again higher in calories and 303 00:14:14,520 --> 00:14:17,200 Speaker 1: carbohydrate and probably lower in protein, so you'd need to 304 00:14:17,200 --> 00:14:19,800 Speaker 1: take more of a vegan based protein So you might 305 00:14:19,840 --> 00:14:22,880 Speaker 1: need thirty or thirty five grams to get the amount 306 00:14:22,920 --> 00:14:25,200 Speaker 1: of protein you want compared to perhaps twenty or twenty 307 00:14:25,200 --> 00:14:28,200 Speaker 1: five grams of a dairy based protein powder. So typically 308 00:14:28,200 --> 00:14:30,240 Speaker 1: when you're going a vegan based protein you need a 309 00:14:30,240 --> 00:14:33,000 Speaker 1: bit more, particularly if your goal is muscle gain, you 310 00:14:33,080 --> 00:14:35,360 Speaker 1: need to make sure you have an essential amino acid 311 00:14:35,440 --> 00:14:38,240 Speaker 1: called lucine in there, which the research shows us that 312 00:14:38,280 --> 00:14:41,400 Speaker 1: you want two to three grams of loucine per basically 313 00:14:41,480 --> 00:14:44,000 Speaker 1: serving of your protein powder. So that's why Essentially you 314 00:14:44,040 --> 00:14:45,800 Speaker 1: need a bit more of the vegan base, the p 315 00:14:46,040 --> 00:14:48,280 Speaker 1: and the rice based protein powders and the hemp protein 316 00:14:48,320 --> 00:14:51,360 Speaker 1: powders to get up that loosing content in order to 317 00:14:51,480 --> 00:14:53,520 Speaker 1: help that muscle growth, which a lot of people are 318 00:14:53,760 --> 00:14:56,720 Speaker 1: obviously taking protein powders for. And then the last one 319 00:14:56,720 --> 00:14:59,000 Speaker 1: we've got is hemp protein powder, so that's probably a 320 00:14:59,040 --> 00:15:01,880 Speaker 1: newer type of protein powder on the market. It is 321 00:15:02,040 --> 00:15:04,760 Speaker 1: probably the only downside of hemp protein powder. It does 322 00:15:04,800 --> 00:15:07,080 Speaker 1: have a good amino acid profile, but it's a little 323 00:15:07,120 --> 00:15:10,800 Speaker 1: shorter on the amino acidlysine, so it's not I guess 324 00:15:10,840 --> 00:15:13,080 Speaker 1: as complete as some of the other types of protein. 325 00:15:13,120 --> 00:15:15,320 Speaker 1: And probably the final one I mentioned just my thought 326 00:15:15,360 --> 00:15:18,360 Speaker 1: about Dusouzi is like using collagen as a protein powder. 327 00:15:18,360 --> 00:15:20,160 Speaker 1: So a lot of people are trying to use collagen 328 00:15:20,320 --> 00:15:23,320 Speaker 1: as protein, but it's not a complete amino acid source, 329 00:15:23,440 --> 00:15:26,240 Speaker 1: so I never ever recommend even though collagen has protein 330 00:15:26,320 --> 00:15:28,920 Speaker 1: in it, it doesn't have all of the complete amino 331 00:15:28,960 --> 00:15:31,360 Speaker 1: acids we want. So if you're using something like collagen 332 00:15:31,440 --> 00:15:34,720 Speaker 1: as your protein powder to gain muscle mass, you're doing 333 00:15:34,800 --> 00:15:37,440 Speaker 1: yourself a disservice because you're actually not getting that full 334 00:15:37,440 --> 00:15:40,480 Speaker 1: amino acid mix, so collagen use that for you know, 335 00:15:40,720 --> 00:15:43,480 Speaker 1: we know this in research to support skin elasticity, adding 336 00:15:43,520 --> 00:15:46,160 Speaker 1: hydration into your skin. So from like a beauty perspective, 337 00:15:46,160 --> 00:15:49,640 Speaker 1: it's great. From a muscle building perspective, not so great. 338 00:15:49,640 --> 00:15:52,560 Speaker 1: I would absolutely recommend a WPI is my favorite type 339 00:15:52,600 --> 00:15:54,960 Speaker 1: of protein, and then from there probably another one. 340 00:15:54,840 --> 00:15:55,360 Speaker 2: I haven't mentioned. 341 00:15:55,400 --> 00:15:57,800 Speaker 1: A SOI is a good complete protein as well, but 342 00:15:57,880 --> 00:16:01,520 Speaker 1: again it's slightly high calorie proteins. Quite good, but taste wise, 343 00:16:01,800 --> 00:16:04,240 Speaker 1: in my opinion, I don't think it's comparable my favorite 344 00:16:04,240 --> 00:16:06,720 Speaker 1: of the dairy based proteins, and they're pretty clean and lean. 345 00:16:06,760 --> 00:16:08,080 Speaker 1: I think a lot of people think a lot of 346 00:16:08,120 --> 00:16:10,600 Speaker 1: the vegan based proteins are better because they're quote unquote 347 00:16:10,600 --> 00:16:13,560 Speaker 1: more natural. Dairy based protein is natural. It's just you know, 348 00:16:13,600 --> 00:16:16,400 Speaker 1: it's just basically milk powder. What you're stripping down to 349 00:16:16,400 --> 00:16:19,000 Speaker 1: make it. You're just making it more concentrated to boost 350 00:16:19,000 --> 00:16:21,240 Speaker 1: the protein out of it. So I think it's important 351 00:16:21,280 --> 00:16:23,800 Speaker 1: to read the nutritional labels of the protein powders that 352 00:16:23,800 --> 00:16:26,160 Speaker 1: you're choosing or the brands that you're choosing, and making 353 00:16:26,240 --> 00:16:29,040 Speaker 1: sure that you are getting the complete amino acid protein 354 00:16:29,120 --> 00:16:31,320 Speaker 1: as part of your choice as well. 355 00:16:31,920 --> 00:16:34,720 Speaker 3: And that's a very comprehensive summary because there is a 356 00:16:34,760 --> 00:16:37,360 Speaker 3: lot out there and it is really confusing, I think 357 00:16:37,480 --> 00:16:39,880 Speaker 3: in terms of a question that comes up all the time. 358 00:16:40,240 --> 00:16:42,360 Speaker 3: You don't want to be saying one's better than the 359 00:16:42,400 --> 00:16:45,600 Speaker 3: other because there's obviously different requirements for different people. But 360 00:16:45,760 --> 00:16:48,880 Speaker 3: when we formulated our protein mix, it was really important 361 00:16:48,880 --> 00:16:50,640 Speaker 3: to us that it was the cleanness, what we would 362 00:16:50,640 --> 00:16:54,280 Speaker 3: describe as the purest, most concentrated form, the best quality basically, 363 00:16:54,720 --> 00:16:57,480 Speaker 3: and hence when you look with a WPI base, So 364 00:16:57,520 --> 00:16:59,560 Speaker 3: it's not to say the others aren't good and have 365 00:16:59,600 --> 00:17:02,800 Speaker 3: their role, but certainly when you look at formulating a 366 00:17:02,800 --> 00:17:05,960 Speaker 3: protein powder for quality and working as a sports start 367 00:17:06,040 --> 00:17:08,560 Speaker 3: issue with athletes, you know it's sort of the highest 368 00:17:08,600 --> 00:17:11,760 Speaker 3: quality pure stuff and that's why's more expensive. And that's 369 00:17:11,760 --> 00:17:14,560 Speaker 3: why when you look at our bag of nourish, it's 370 00:17:14,640 --> 00:17:17,160 Speaker 3: like really highmout so in a serve, it's like twenty 371 00:17:17,200 --> 00:17:19,560 Speaker 3: three grams of protein because it's three hundred percent of 372 00:17:19,600 --> 00:17:22,399 Speaker 3: the pure stuff. And that's where the price differences will 373 00:17:22,440 --> 00:17:24,800 Speaker 3: come as well because of the grading and the expense 374 00:17:24,840 --> 00:17:27,800 Speaker 3: of that baseline raw ingredients. So basically always saved clients. 375 00:17:28,160 --> 00:17:30,840 Speaker 3: If you want protein, pay for good quality protein. You 376 00:17:30,840 --> 00:17:33,280 Speaker 3: don't need all the other mixes, so certainly on an 377 00:17:33,359 --> 00:17:34,960 Speaker 3: ingredient list you want to just have a quick scan 378 00:17:35,000 --> 00:17:37,280 Speaker 3: and have little other than WPI, as well as a 379 00:17:37,280 --> 00:17:40,440 Speaker 3: few perhaps micro nutrients, which is what our Nourish range does. 380 00:17:40,800 --> 00:17:43,399 Speaker 3: But that's sort of you know, if there's one that's better, 381 00:17:43,520 --> 00:17:45,560 Speaker 3: generally speaking, if you are happy to pay a little 382 00:17:45,560 --> 00:17:47,800 Speaker 3: bit more for better quality and a cleanup, pure product, 383 00:17:47,880 --> 00:17:50,399 Speaker 3: WPI is always the standout. And then, of course if 384 00:17:50,440 --> 00:17:52,000 Speaker 3: your preference is a plant based you just want to 385 00:17:52,000 --> 00:17:54,119 Speaker 3: make sure you're getting a complete mix of the amino acid, 386 00:17:54,200 --> 00:17:56,840 Speaker 3: so a mix of the two for example, and then 387 00:17:56,880 --> 00:17:58,600 Speaker 3: you've obviously got to try and find one that tastes 388 00:17:58,680 --> 00:18:02,000 Speaker 3: quite palatable and mixed as well too. All right, Lenne, 389 00:18:02,000 --> 00:18:04,400 Speaker 3: Well she's very tired, but I need her to talk 390 00:18:04,400 --> 00:18:06,400 Speaker 3: again because she's found some special prunes. 391 00:18:07,400 --> 00:18:09,080 Speaker 2: I thought you were going to do the prunes, Susie, 392 00:18:10,000 --> 00:18:10,560 Speaker 2: I'm not. 393 00:18:11,920 --> 00:18:12,040 Speaker 1: So. 394 00:18:12,800 --> 00:18:15,520 Speaker 3: I know that a lot of our listeners who have 395 00:18:15,600 --> 00:18:19,760 Speaker 3: tummy troubles will be very interested because Leanne has found 396 00:18:19,800 --> 00:18:24,080 Speaker 3: you a special new prune snack for when you clogged up. 397 00:18:24,119 --> 00:18:26,040 Speaker 3: So she's got to do this bit, so she's the 398 00:18:26,080 --> 00:18:28,120 Speaker 3: expert on gut health. I have to hand back to her. 399 00:18:28,800 --> 00:18:31,080 Speaker 1: Look, I went shopping in the sipermarket for or something 400 00:18:31,080 --> 00:18:31,680 Speaker 1: for my client. 401 00:18:31,800 --> 00:18:33,000 Speaker 2: She was desperately in need. 402 00:18:33,040 --> 00:18:35,120 Speaker 1: She didn't want to take any kind of the tablet 403 00:18:35,160 --> 00:18:37,520 Speaker 1: or you know, fiber sort of supplement forms, and she 404 00:18:37,560 --> 00:18:39,240 Speaker 1: was adamant she wanted some prunes. So I thought, look, 405 00:18:39,320 --> 00:18:41,199 Speaker 1: let's just go have a little wander down the prune 406 00:18:41,200 --> 00:18:43,760 Speaker 1: island see what's available, and I found a great one 407 00:18:43,800 --> 00:18:45,440 Speaker 1: for her. And from my many many years at the 408 00:18:45,480 --> 00:18:48,640 Speaker 1: hospital that I used to work on, we routinely offered prunes. 409 00:18:48,760 --> 00:18:49,320 Speaker 2: I must say. 410 00:18:49,359 --> 00:18:51,359 Speaker 1: After I had both of my babies, prunes were one 411 00:18:51,400 --> 00:18:53,160 Speaker 1: of the you know, the top things I also ordered 412 00:18:53,200 --> 00:18:55,399 Speaker 1: on my breakfast dray each morning a little bit of 413 00:18:55,400 --> 00:18:57,399 Speaker 1: prune juice or some fresh prunes, just to you know, 414 00:18:57,680 --> 00:19:00,399 Speaker 1: keep the boughs ticking along really nicely. Because we do 415 00:19:00,560 --> 00:19:02,879 Speaker 1: know that prunes are a wonderful source of both in 416 00:19:02,960 --> 00:19:06,560 Speaker 1: soluble and souble fiber. So that insoluble fiber is really 417 00:19:06,600 --> 00:19:09,159 Speaker 1: helpful if you are sluggish and you struggle with a 418 00:19:09,160 --> 00:19:11,880 Speaker 1: bit of constipation, because in sober fiber helps to keep 419 00:19:11,880 --> 00:19:15,000 Speaker 1: those bows regular, whereas that soble type fiber is more 420 00:19:15,000 --> 00:19:17,440 Speaker 1: that gentle or bulking fiber. It really helps to kind 421 00:19:17,440 --> 00:19:19,879 Speaker 1: of moderate your digestion. It can also be helpful in 422 00:19:19,960 --> 00:19:22,879 Speaker 1: terms of absorbing different types of nutrients. So prunes are 423 00:19:22,880 --> 00:19:25,560 Speaker 1: a really, I guess, wonderful thing if you are someone 424 00:19:25,600 --> 00:19:28,480 Speaker 1: that struggles with sluggish digestion. And I found a really 425 00:19:28,520 --> 00:19:31,320 Speaker 1: interesting little product in the prune Aile Susi and it 426 00:19:31,400 --> 00:19:35,000 Speaker 1: was called sun Sweet Probotic plus Prune, so it was 427 00:19:35,119 --> 00:19:37,639 Speaker 1: prunes with some added probotics in them as well, So 428 00:19:37,760 --> 00:19:40,280 Speaker 1: really that double whammy to support your gut health. Now, 429 00:19:40,320 --> 00:19:43,800 Speaker 1: the probotic they used in the Sunsweet brand, they are 430 00:19:44,640 --> 00:19:46,960 Speaker 1: I think about six dollars a bag of coals and 431 00:19:47,000 --> 00:19:49,880 Speaker 1: you get quite a few in there, and they contain 432 00:19:50,040 --> 00:19:53,240 Speaker 1: the probotic BC thirty, which is a good strain of probotic. 433 00:19:53,280 --> 00:19:55,720 Speaker 1: Have actually looked into this company before. I think I 434 00:19:55,840 --> 00:19:58,240 Speaker 1: was using Amusea for a client once as well, and 435 00:19:58,280 --> 00:20:00,360 Speaker 1: we really had a good look at the research. There's 436 00:20:00,400 --> 00:20:02,920 Speaker 1: some good published research between the strain of probotics with 437 00:20:03,040 --> 00:20:05,680 Speaker 1: BC thirty and they've added this into the prunes as well, 438 00:20:05,800 --> 00:20:07,879 Speaker 1: so you're getting the double benefit of the soble in 439 00:20:07,960 --> 00:20:11,400 Speaker 1: the insoluble fiber plus some good probotics going into which 440 00:20:11,440 --> 00:20:13,880 Speaker 1: is always good. So they're saying that there's about four 441 00:20:14,000 --> 00:20:17,240 Speaker 1: servings a container or a bag that they sell them 442 00:20:17,240 --> 00:20:20,520 Speaker 1: in this little bag and of serving size is forty grams, 443 00:20:20,560 --> 00:20:22,879 Speaker 1: So I'm not quite sure exactly how many prunes that is. 444 00:20:22,960 --> 00:20:26,440 Speaker 1: I would imagine perhaps you know, three or four maybe, 445 00:20:26,480 --> 00:20:28,880 Speaker 1: and there's about one hundred calories and a serving size. 446 00:20:29,000 --> 00:20:31,359 Speaker 1: As you would expect being a type of you know fruit, 447 00:20:31,640 --> 00:20:33,800 Speaker 1: there's not much fat in there. The zero grams of fat, 448 00:20:34,200 --> 00:20:37,160 Speaker 1: zero grams of sodium, twenty four grams of carbohydrate. Being 449 00:20:37,200 --> 00:20:39,160 Speaker 1: a fruit, that's very normal to be you know, higher 450 00:20:39,160 --> 00:20:42,240 Speaker 1: in carbohydrate, with three grams of dietary fiber, which is 451 00:20:42,280 --> 00:20:44,240 Speaker 1: quite good, and one gram of proteins. 452 00:20:44,240 --> 00:20:45,639 Speaker 2: We're not eating prunes for the protein. 453 00:20:45,680 --> 00:20:48,560 Speaker 1: We're essentially eating them for the carbohydrate and the fiber content. 454 00:20:48,920 --> 00:20:51,159 Speaker 1: So yeah, if you find there's someone with you know, 455 00:20:51,200 --> 00:20:53,359 Speaker 1: sluggish digestion, give a couple of prunes a go in 456 00:20:53,359 --> 00:20:55,879 Speaker 1: the morning, but just be mindful that they are, you know, 457 00:20:55,920 --> 00:20:59,600 Speaker 1: as part of the fruit family, they are considered more carbohydrates, 458 00:20:59,600 --> 00:21:02,040 Speaker 1: so wouldn't be piling them high with you know, extra 459 00:21:02,119 --> 00:21:04,639 Speaker 1: toast and extra porridge and you know, too many extra 460 00:21:04,680 --> 00:21:07,200 Speaker 1: carbohydrates with your breakfast. Just be mindle that they'll fit 461 00:21:07,240 --> 00:21:10,359 Speaker 1: within the overall carbohydrate profile of your breakfast. But I 462 00:21:10,400 --> 00:21:12,040 Speaker 1: did quite like them in a couple of days in 463 00:21:12,040 --> 00:21:14,640 Speaker 1: a row. Should get things moving along a little bit 464 00:21:14,720 --> 00:21:17,360 Speaker 1: better for you. If you are someone that struggles with 465 00:21:17,400 --> 00:21:20,400 Speaker 1: that sluggish digestion, you can thank me later. 466 00:21:21,119 --> 00:21:22,840 Speaker 3: I'm sure many people will be thanking you, because there's 467 00:21:22,840 --> 00:21:25,200 Speaker 3: nothing worse than being clogged up. And if you can 468 00:21:25,560 --> 00:21:28,000 Speaker 3: have a product like that that is natural, I think 469 00:21:28,000 --> 00:21:32,200 Speaker 3: it's fantastic. So thanks Leanne good fine in the dried 470 00:21:32,240 --> 00:21:35,359 Speaker 3: fruit section. All right, Well, to wrap us up today, 471 00:21:35,600 --> 00:21:37,680 Speaker 3: this is a question that came through on our Nutrition 472 00:21:37,920 --> 00:21:39,679 Speaker 3: Couch Instagram, which is usually where we get all of 473 00:21:39,680 --> 00:21:41,399 Speaker 3: our questions from. So I keep sending them through and 474 00:21:41,440 --> 00:21:43,600 Speaker 3: don't please don't take it personal. If we don't reply, 475 00:21:43,680 --> 00:21:45,600 Speaker 3: we're sort of banking them often and coming back to 476 00:21:45,640 --> 00:21:47,480 Speaker 3: them when we can. But I like this one very 477 00:21:47,560 --> 00:21:49,119 Speaker 3: much because I think it links into a lot of 478 00:21:49,119 --> 00:21:51,399 Speaker 3: what's going on from a budget perspective at the moment. 479 00:21:51,440 --> 00:21:55,240 Speaker 3: So the question was, is vegetable oil a bad choice 480 00:21:55,320 --> 00:21:57,280 Speaker 3: to cook with? And I think I don't think we've 481 00:21:57,280 --> 00:22:00,280 Speaker 3: actually covered this on the Nutrition Couch Because Lena I 482 00:22:00,320 --> 00:22:03,680 Speaker 3: a big fans of Extraversion olive oil. We've always supported 483 00:22:03,680 --> 00:22:06,040 Speaker 3: the Australian brand Cobborum for a range of reasons. It's 484 00:22:06,080 --> 00:22:08,400 Speaker 3: one of the highest antioxidants oils you can find, which 485 00:22:08,400 --> 00:22:10,400 Speaker 3: means when you cook with it, the oil is protected 486 00:22:11,080 --> 00:22:13,320 Speaker 3: and there's a number of health benefits. It's one of 487 00:22:13,359 --> 00:22:16,120 Speaker 3: the only oils that are associated with any health benefits 488 00:22:16,119 --> 00:22:18,080 Speaker 3: as opposed to the others, which have a neutral effect 489 00:22:18,080 --> 00:22:19,600 Speaker 3: on health, if not some negatives. 490 00:22:20,080 --> 00:22:21,640 Speaker 4: Now, I think that at this. 491 00:22:21,720 --> 00:22:24,680 Speaker 3: Time when budgets are tight, let's be honest, extra Vigion 492 00:22:24,680 --> 00:22:27,680 Speaker 3: olive oil is very expensive and it may be out 493 00:22:27,720 --> 00:22:30,880 Speaker 3: of the budgets for some people. Admittedly, Carbon for example, 494 00:22:30,920 --> 00:22:33,720 Speaker 3: have a half priced sale and the supermarket I want 495 00:22:33,720 --> 00:22:35,640 Speaker 3: to say twice a year where it's a great opportunity 496 00:22:35,720 --> 00:22:38,880 Speaker 3: to stock up. But there's no doubt it's an expensive product. 497 00:22:39,359 --> 00:22:41,840 Speaker 3: So I would say perhaps for some people they might 498 00:22:41,960 --> 00:22:43,639 Speaker 3: use it for dressings or when you're really looking for 499 00:22:43,640 --> 00:22:45,679 Speaker 3: the flavor of a beautiful oil, but maybe it's not 500 00:22:45,720 --> 00:22:48,359 Speaker 3: the thing that you're reaching for when you're frying. So 501 00:22:48,480 --> 00:22:50,920 Speaker 3: what I would say is you've got to be careful 502 00:22:51,160 --> 00:22:53,440 Speaker 3: because not oils are equal, and just because it says 503 00:22:53,560 --> 00:22:55,800 Speaker 3: vegetable doesn't mean it's a good choice. Because the issue 504 00:22:55,840 --> 00:22:58,640 Speaker 3: with vegetable oil is it's usually a blended oil, which 505 00:22:58,680 --> 00:23:01,000 Speaker 3: is why it can look quite cloudy. And the issue 506 00:23:01,000 --> 00:23:02,920 Speaker 3: with that is that it's usually at least fifty percent 507 00:23:03,000 --> 00:23:05,840 Speaker 3: palm oil, which is a heavily saturated fat. There's no 508 00:23:05,880 --> 00:23:08,159 Speaker 3: positive health benefits. It's really I prefer to it like 509 00:23:08,200 --> 00:23:10,560 Speaker 3: sludge for our arteries. And it's also of course not 510 00:23:10,560 --> 00:23:13,680 Speaker 3: great for the environment. So it's cheap to produce. If 511 00:23:13,680 --> 00:23:16,320 Speaker 3: you look on the label, often it will say palm 512 00:23:16,320 --> 00:23:18,119 Speaker 3: oil is part of it, so you can assume that 513 00:23:18,119 --> 00:23:19,840 Speaker 3: if it says vegetable oil, it will be a palm 514 00:23:19,880 --> 00:23:23,720 Speaker 3: oil base. And long term, in terms of inflammation in 515 00:23:23,760 --> 00:23:26,160 Speaker 3: the body, what we know is that a high proportion 516 00:23:26,280 --> 00:23:29,480 Speaker 3: of those refined plant oils is associated with a higher 517 00:23:29,520 --> 00:23:32,119 Speaker 3: intake of what we call the Amiga six fats. The 518 00:23:32,160 --> 00:23:34,840 Speaker 3: Amiga six fats drown out the Amiga three's in the 519 00:23:34,840 --> 00:23:37,240 Speaker 3: body and as such of what we call pro inflammatory 520 00:23:37,359 --> 00:23:39,879 Speaker 3: So where you have a high intake of Amiga three fat, 521 00:23:39,960 --> 00:23:42,240 Speaker 3: So if you have say tin salmon or fresh salmon. 522 00:23:42,400 --> 00:23:45,119 Speaker 3: Most days you will have a very high intake of 523 00:23:45,119 --> 00:23:47,560 Speaker 3: a mega three, But if you then subsequently have a 524 00:23:47,640 --> 00:23:51,359 Speaker 3: very high intake of processed food a high vegetable fat diet. 525 00:23:51,400 --> 00:23:53,640 Speaker 3: So keep in mind that fast food and fried food 526 00:23:53,640 --> 00:23:56,960 Speaker 3: will often be fried in vegetable oil. It will drown 527 00:23:57,000 --> 00:23:59,280 Speaker 3: out those benefits over time, and that's what's linked to 528 00:23:59,320 --> 00:24:02,320 Speaker 3: an increase risk of a number of disease states long term. 529 00:24:02,400 --> 00:24:04,600 Speaker 3: It's the balance of our good fat to bad fat 530 00:24:04,600 --> 00:24:07,280 Speaker 3: in our body is not good long term because of 531 00:24:07,320 --> 00:24:10,080 Speaker 3: the influence of vegetable oil in our diet from processed food. 532 00:24:10,680 --> 00:24:12,720 Speaker 3: So coming back to what you cook with, if you 533 00:24:12,800 --> 00:24:16,320 Speaker 3: can't or don't want to cook with extravergiinon olive oil, 534 00:24:16,960 --> 00:24:19,280 Speaker 3: the next best option will be a pure type of 535 00:24:19,560 --> 00:24:23,080 Speaker 3: vegetable oil. So think something like a canola oil where 536 00:24:23,280 --> 00:24:26,520 Speaker 3: it doesn't have that blended oil of poor quality fat. 537 00:24:26,560 --> 00:24:28,320 Speaker 3: Now it's not to say canola is as good as 538 00:24:28,359 --> 00:24:32,879 Speaker 3: extravigion olive, but it's not as bad as say, palm oil, 539 00:24:33,080 --> 00:24:37,000 Speaker 3: blended vegetable oil and more heavily saturated fat. So I 540 00:24:37,040 --> 00:24:40,000 Speaker 3: think personally, if I had someone come to me and say, look, 541 00:24:40,680 --> 00:24:43,119 Speaker 3: I don't like or don't use or can't afford. I 542 00:24:43,160 --> 00:24:46,440 Speaker 3: would then probably say canola would be my next best choice, 543 00:24:47,200 --> 00:24:49,720 Speaker 3: maybe something else sunflower. I think they're pretty much of 544 00:24:49,760 --> 00:24:53,600 Speaker 3: a muchness. There's not a huge difference nutritionally with them. 545 00:24:53,640 --> 00:24:56,680 Speaker 3: My other recommendation would be to use them as sparingly 546 00:24:56,680 --> 00:24:59,320 Speaker 3: as possible. You're certainly not getting any health benefits from them. 547 00:24:59,359 --> 00:25:01,359 Speaker 3: And if instead it's better for you to use a 548 00:25:01,400 --> 00:25:04,359 Speaker 3: spray oil or cook on baking paper, or use your 549 00:25:04,400 --> 00:25:07,320 Speaker 3: air fryer, absolutely go for it. And in those instances 550 00:25:07,760 --> 00:25:10,399 Speaker 3: they may be a good investment because you're actually going 551 00:25:10,440 --> 00:25:12,480 Speaker 3: to use less oil overall and add less of that 552 00:25:12,560 --> 00:25:15,399 Speaker 3: process that to your diet. So for example, when I 553 00:25:15,560 --> 00:25:18,920 Speaker 3: cook a salmon at home, I cook it on baking 554 00:25:18,960 --> 00:25:24,320 Speaker 3: paper and it's for no other reason than it's clean because. 555 00:25:24,080 --> 00:25:25,600 Speaker 4: You can just pick it up and check it out. 556 00:25:26,440 --> 00:25:28,360 Speaker 3: But that means you don't use much oil, so that's 557 00:25:28,400 --> 00:25:31,240 Speaker 3: another trick. And again, things like air frys eliminate the 558 00:25:31,320 --> 00:25:32,800 Speaker 3: need for a lot of added oil, and that might 559 00:25:32,840 --> 00:25:36,320 Speaker 3: be a smarter option than loading up on vegetable oil. 560 00:25:36,320 --> 00:25:37,960 Speaker 3: But if you do have to or want to or 561 00:25:38,000 --> 00:25:40,600 Speaker 3: need to fry something, the next best option from my 562 00:25:40,640 --> 00:25:43,639 Speaker 3: perspective would be something like canola or maybe a sunflower, 563 00:25:44,000 --> 00:25:47,120 Speaker 3: and you have to replace your oils regularly. Oils go rancid, 564 00:25:47,440 --> 00:25:49,440 Speaker 3: which means that they start to degrade, and that's why 565 00:25:49,480 --> 00:25:52,320 Speaker 3: you get the cloudy look in the bottle. So always 566 00:25:52,359 --> 00:25:54,480 Speaker 3: within three months keep them out of light. It's really 567 00:25:54,520 --> 00:25:57,879 Speaker 3: important that you protect the oil quality. Otherwise you're not 568 00:25:57,920 --> 00:26:00,760 Speaker 3: going to get any potential health benefit from some oils 569 00:26:00,760 --> 00:26:03,720 Speaker 3: like extravagin olive or in the case of vegetab oil, 570 00:26:03,760 --> 00:26:06,120 Speaker 3: you're getting a lot of sort of not nice chemical 571 00:26:06,160 --> 00:26:08,640 Speaker 3: molecules that aren't good for us. So certainly consider how 572 00:26:08,640 --> 00:26:10,840 Speaker 3: often you're replacing your oils, particularly if you've got a 573 00:26:10,880 --> 00:26:12,760 Speaker 3: few different ones and you don't use them all the time. 574 00:26:13,440 --> 00:26:16,320 Speaker 1: Absolutely, because my mum is you know, Sophie's very well 575 00:26:16,400 --> 00:26:17,840 Speaker 1: versed and what the best type of oil, so she 576 00:26:17,840 --> 00:26:19,800 Speaker 1: only buys extra version of oil, and of course she 577 00:26:19,800 --> 00:26:20,520 Speaker 1: looks verst special. 578 00:26:20,640 --> 00:26:22,360 Speaker 2: She's very good at that. She's a budget queen. She's 579 00:26:22,359 --> 00:26:23,000 Speaker 2: taught me well. 580 00:26:23,240 --> 00:26:25,000 Speaker 1: But she used to buy the big vats of olive 581 00:26:25,040 --> 00:26:26,800 Speaker 1: oil when they came like half price of coals, and 582 00:26:26,840 --> 00:26:28,600 Speaker 1: I said, mummy, have to stop doing that, because you 583 00:26:28,640 --> 00:26:31,760 Speaker 1: don't get through it anywhere near enough, particularly now, you know, 584 00:26:31,880 --> 00:26:33,879 Speaker 1: years ago, like me and my siblings all moved out 585 00:26:33,880 --> 00:26:35,120 Speaker 1: at home, it was just her own dad. 586 00:26:35,359 --> 00:26:37,040 Speaker 2: She doesn't really fry all that often. 587 00:26:37,080 --> 00:26:39,800 Speaker 1: If she makes her beautiful spring rolls, occasionally she might 588 00:26:39,840 --> 00:26:41,600 Speaker 1: fry them, but it's like once in a blue moon 589 00:26:41,640 --> 00:26:43,359 Speaker 1: she'd use it. She only uses a little bit in 590 00:26:43,400 --> 00:26:45,280 Speaker 1: a pan to cook. And there was just no way 591 00:26:45,320 --> 00:26:47,440 Speaker 1: she was getting through that huge what do you call it, 592 00:26:47,480 --> 00:26:49,080 Speaker 1: like those big big tins? 593 00:26:49,280 --> 00:26:50,520 Speaker 2: Is it as big as a vat? 594 00:26:50,600 --> 00:26:53,400 Speaker 4: Yeah, all laces? I think, oh yeah, it's huge. 595 00:26:53,440 --> 00:26:55,400 Speaker 1: And so I said to her, even though it seems 596 00:26:55,440 --> 00:26:57,600 Speaker 1: good because you're buying it, you know, it seems good 597 00:26:57,640 --> 00:26:59,520 Speaker 1: from a budget perspective, you're just not going to get 598 00:26:59,520 --> 00:27:01,879 Speaker 1: through it were you know, in the time that you 599 00:27:02,000 --> 00:27:03,639 Speaker 1: need to. So it's going to go ransid, and you're 600 00:27:03,680 --> 00:27:05,399 Speaker 1: going to have the opposite of what you want. Instead 601 00:27:05,400 --> 00:27:07,919 Speaker 1: of the beneficial anti inflammatory effects, you're going to get 602 00:27:07,960 --> 00:27:10,520 Speaker 1: the negative effects from rancid oil. So I stopped and 603 00:27:10,560 --> 00:27:12,639 Speaker 1: I got her to buy just the single bottles, because 604 00:27:12,720 --> 00:27:15,160 Speaker 1: you're right, like as much as possible from a budget perspective, 605 00:27:15,160 --> 00:27:17,040 Speaker 1: I do wait till you know the copper comes half 606 00:27:17,040 --> 00:27:18,880 Speaker 1: price it calls the Woolies, and that's when I'll stock 607 00:27:18,960 --> 00:27:20,560 Speaker 1: up on it. But I never buy more than about 608 00:27:20,600 --> 00:27:22,320 Speaker 1: two bottles at a time because I just don't go 609 00:27:22,400 --> 00:27:24,440 Speaker 1: through it. I'm like you, I cook with baking paper 610 00:27:24,480 --> 00:27:26,280 Speaker 1: in the other and I use my air for a lot, 611 00:27:26,400 --> 00:27:29,440 Speaker 1: or I decant my copper oil into this little spray 612 00:27:29,480 --> 00:27:31,199 Speaker 1: boiler I've got off Amazon, and I just use it 613 00:27:31,240 --> 00:27:33,080 Speaker 1: as a spray or so only use a really small 614 00:27:33,119 --> 00:27:35,600 Speaker 1: amount of it. So I would barely go through one 615 00:27:35,600 --> 00:27:38,200 Speaker 1: small bottle in three months, let alone get to use, 616 00:27:38,240 --> 00:27:40,600 Speaker 1: you know, four or five liters in those big vats. 617 00:27:40,600 --> 00:27:42,399 Speaker 1: So just be really careful if you are buying it, 618 00:27:42,480 --> 00:27:44,600 Speaker 1: you need to be using it regularly or it may 619 00:27:44,640 --> 00:27:46,800 Speaker 1: actually potentially go off when it's really not giving you 620 00:27:46,800 --> 00:27:47,960 Speaker 1: any health benefits at all. 621 00:27:48,520 --> 00:27:50,560 Speaker 3: Very true, and I think a lot of us forget that, 622 00:27:50,600 --> 00:27:53,800 Speaker 3: and sometimes buying the larger serves, like I agree, when 623 00:27:53,840 --> 00:27:56,000 Speaker 3: you see them, it's tempting, but really better to buy 624 00:27:56,000 --> 00:27:59,040 Speaker 3: the smaller ones and replace it more often, just for freshness. 625 00:27:59,080 --> 00:28:00,760 Speaker 3: And certainly if you open it and it's got kind 626 00:28:00,800 --> 00:28:03,760 Speaker 3: of a funny smell, certainly that's a sign that's rancid, 627 00:28:04,080 --> 00:28:05,960 Speaker 3: and it's time to replace it, so keep that in 628 00:28:05,960 --> 00:28:06,480 Speaker 3: mind as well. 629 00:28:06,480 --> 00:28:07,800 Speaker 4: But certainly shop the specials. 630 00:28:07,800 --> 00:28:10,920 Speaker 3: Whenever there's those half prices on expensive items like extra 631 00:28:10,960 --> 00:28:13,320 Speaker 3: Version olive oil, I certainly take advantage of those because 632 00:28:13,320 --> 00:28:15,080 Speaker 3: you do end up saving a lot of extra money. 633 00:28:15,800 --> 00:28:18,080 Speaker 3: Absolutely all rightly and well, that brings us to the 634 00:28:18,200 --> 00:28:20,760 Speaker 3: end of the Nutrition Couch for another Wednesday. Please keep 635 00:28:20,800 --> 00:28:22,600 Speaker 3: telling your friends about us, and if by any chance 636 00:28:22,640 --> 00:28:25,920 Speaker 3: you have purchased our Design by Dietitians Protein, we are 637 00:28:26,000 --> 00:28:28,359 Speaker 3: really keen for some reviews on our website, so we 638 00:28:28,400 --> 00:28:30,880 Speaker 3: would love to see that. So if you have any 639 00:28:30,960 --> 00:28:34,240 Speaker 3: opportunity to give us a review, we would be so 640 00:28:34,320 --> 00:28:36,000 Speaker 3: grateful to give us a review. 641 00:28:36,040 --> 00:28:37,920 Speaker 1: You just need to log into the Nutrition Couch, sorry, 642 00:28:37,920 --> 00:28:40,520 Speaker 1: log into our Design by Dietitians webshot, I should say, 643 00:28:40,920 --> 00:28:42,800 Speaker 1: and then what you're logged in, you'll be able to 644 00:28:42,840 --> 00:28:45,160 Speaker 1: leave us the review on the shop page. And yeah, 645 00:28:45,400 --> 00:28:46,040 Speaker 1: very grateful. 646 00:28:46,360 --> 00:28:48,680 Speaker 3: And we've just ordered our second Runner Protein. We're selling 647 00:28:48,720 --> 00:28:50,960 Speaker 3: really well, but we're really keen to grow and get 648 00:28:51,000 --> 00:28:52,480 Speaker 3: it out there to as many of you as possible, 649 00:28:52,560 --> 00:28:53,400 Speaker 3: so we need people to. 650 00:28:53,320 --> 00:28:53,840 Speaker 4: Know about it. 651 00:28:54,480 --> 00:29:07,080 Speaker 1: All right, have a good week, Catch you guys next week.