1
00:00:00,440 --> 00:00:02,920
Speaker 1: You may have heard that the Mediterranean diet is one

2
00:00:02,960 --> 00:00:06,200
Speaker 1: of the healthiest diets that there is, But what if

3
00:00:06,240 --> 00:00:09,200
Speaker 1: I told you today that there was an even healthier

4
00:00:09,280 --> 00:00:13,520
Speaker 1: version than the Mediterranean diet. Today, on the midweek motivational

5
00:00:13,560 --> 00:00:16,160
Speaker 1: episode of The Nutrition Couch, we are going to talk

6
00:00:16,200 --> 00:00:20,079
Speaker 1: which is actually the world's healthiest diets and the ways

7
00:00:20,079 --> 00:00:22,160
Speaker 1: that you may be undoing all of your hard work

8
00:00:22,200 --> 00:00:25,040
Speaker 1: when it comes to eating for health and longevity. Hi,

9
00:00:25,040 --> 00:00:28,080
Speaker 1: I'm Susie Burrows, and each week we bring you The

10
00:00:28,160 --> 00:00:30,800
Speaker 1: Nutrition Couch, the biwi me podcast that keeps you up

11
00:00:30,800 --> 00:00:32,440
Speaker 1: to date on everything you need to know in the

12
00:00:32,479 --> 00:00:36,360
Speaker 1: world of nutrition as well as the world's healthiest diets. Today,

13
00:00:36,479 --> 00:00:38,600
Speaker 1: Leanne is going to share a healthier type of juice

14
00:00:38,640 --> 00:00:41,320
Speaker 1: that she's found in the supermarket, and she's also been

15
00:00:41,440 --> 00:00:44,199
Speaker 1: cooking up some pretty healthy fare which she's going to

16
00:00:44,280 --> 00:00:46,519
Speaker 1: share with us now that the temperatures are dropping a

17
00:00:46,560 --> 00:00:48,760
Speaker 1: little bit. But to kick us off today, Leanne, I

18
00:00:48,840 --> 00:00:52,080
Speaker 1: had a really interesting article across my path. Because we

19
00:00:52,240 --> 00:00:55,120
Speaker 1: have spoken about the Mediterranean diet for many, many years.

20
00:00:55,480 --> 00:00:58,240
Speaker 1: You know that people who come from the Mediterranean area

21
00:00:58,320 --> 00:01:01,120
Speaker 1: and have good fats and loads of servers of fresh

22
00:01:01,120 --> 00:01:03,760
Speaker 1: fruits and vegetables live longer and have less disease risk.

23
00:01:04,280 --> 00:01:05,520
Speaker 2: But actually, when you.

24
00:01:05,480 --> 00:01:08,320
Speaker 1: Look at the science around healthy eating, there's actually a

25
00:01:08,360 --> 00:01:12,039
Speaker 1: diet that dates back more than twenty years that is technically,

26
00:01:12,280 --> 00:01:14,520
Speaker 1: we say technically because the Mediterranean diet is still a

27
00:01:14,520 --> 00:01:18,160
Speaker 1: good choice, but technically from a scientific perspective, actually healthier

28
00:01:18,200 --> 00:01:20,600
Speaker 1: than that, meaning that when people follow it, they actually

29
00:01:20,640 --> 00:01:23,200
Speaker 1: live longer and have even a lower risk of developing

30
00:01:23,240 --> 00:01:26,440
Speaker 1: lifestyle diseases. So I thought, we haven't spoken about this before,

31
00:01:26,480 --> 00:01:29,280
Speaker 1: and it might be a pretty interesting topic. So it's

32
00:01:29,440 --> 00:01:36,320
Speaker 1: called the Alternate Healthy Eating Index AHEI, and also known.

33
00:01:36,400 --> 00:01:37,959
Speaker 1: You may have seen it, or if you google it, it

34
00:01:38,000 --> 00:01:41,319
Speaker 1: comes up as the Harvard Diet Plan. And the reason

35
00:01:41,400 --> 00:01:43,880
Speaker 1: is that was developed by a Harvard research or a

36
00:01:44,040 --> 00:01:48,280
Speaker 1: very well known researcher in the nutrition space, doctor Walter Willett,

37
00:01:48,800 --> 00:01:51,880
Speaker 1: and he had used it, as I said, over twenty

38
00:01:52,000 --> 00:01:57,040
Speaker 1: years ago when he was categorizing data sets of people

39
00:01:57,120 --> 00:02:00,320
Speaker 1: and their lifespan and their disease risk and what they eight.

40
00:02:00,520 --> 00:02:04,080
Speaker 1: And the really interesting thing about the Harvard diet plane

41
00:02:04,080 --> 00:02:07,720
Speaker 1: compared to the Mediterranean is that when he was assessing

42
00:02:07,760 --> 00:02:11,680
Speaker 1: people's diets for health, not only did he assess the

43
00:02:11,800 --> 00:02:14,440
Speaker 1: number of good foods they were eating, So for example,

44
00:02:14,480 --> 00:02:16,440
Speaker 1: if they were eating a certain number of serves of

45
00:02:16,440 --> 00:02:19,720
Speaker 1: fruit and vegetables, or a certain type of oil or

46
00:02:20,080 --> 00:02:23,560
Speaker 1: exercise into a certain amount. He also lean took into

47
00:02:23,639 --> 00:02:29,200
Speaker 1: account poor dietary habits, so for example, if people consume

48
00:02:29,320 --> 00:02:34,000
Speaker 1: sugar sweetened drinks, or consume takeaway foods more frequently, or

49
00:02:34,480 --> 00:02:37,440
Speaker 1: had particularly high intakes of red meat. So rather than

50
00:02:37,560 --> 00:02:40,519
Speaker 1: just focus on what people were consuming in the diet,

51
00:02:41,080 --> 00:02:43,560
Speaker 1: it also took into account the bad foods they were

52
00:02:43,560 --> 00:02:46,400
Speaker 1: adding and the effect of that. So it's actually a

53
00:02:46,440 --> 00:02:50,000
Speaker 1: research tool that gives you a dietary score. So unlike

54
00:02:50,000 --> 00:02:52,720
Speaker 1: the Mediterranean diet, which is a general description of an

55
00:02:52,720 --> 00:02:56,079
Speaker 1: eating pattern and that so he recommends seven to tend

56
00:02:56,200 --> 00:02:59,000
Speaker 1: serves of fresh fruit and veg or so much extraversion

57
00:02:59,040 --> 00:03:02,320
Speaker 1: olive oil each day and minimal process foods. This diet

58
00:03:02,360 --> 00:03:07,320
Speaker 1: actually assigns scores for key components and then you don't

59
00:03:07,320 --> 00:03:10,040
Speaker 1: get any points if there's or actually lose points if

60
00:03:10,040 --> 00:03:12,839
Speaker 1: there's some other areas in it. So for example, when

61
00:03:12,880 --> 00:03:16,080
Speaker 1: you graze yourself, if you don't consume any vegetables, you

62
00:03:16,120 --> 00:03:18,959
Speaker 1: get a score of zero, whereas if you consume five

63
00:03:19,040 --> 00:03:20,920
Speaker 1: or more servis per day, you get a score of ten.

64
00:03:21,680 --> 00:03:24,000
Speaker 1: If you had sugar, sweet and drinks or juice added

65
00:03:24,040 --> 00:03:26,000
Speaker 1: to your diet, you would reverse the scoring, so it

66
00:03:26,040 --> 00:03:29,720
Speaker 1: get say a minus value taken, and so overall, when

67
00:03:29,760 --> 00:03:32,840
Speaker 1: you do all the calculations, it's quite labor intensive. You

68
00:03:32,880 --> 00:03:34,560
Speaker 1: get a sort of a score. I think it's out

69
00:03:34,560 --> 00:03:37,400
Speaker 1: of one hundred and twenty and that is basically a

70
00:03:37,800 --> 00:03:40,920
Speaker 1: hundred and ten, a perfect dietary score. And the reason

71
00:03:40,920 --> 00:03:42,720
Speaker 1: I wanted to discuss it today was not because I

72
00:03:42,720 --> 00:03:45,160
Speaker 1: expect everyone to go and score their own diets, which

73
00:03:45,160 --> 00:03:48,360
Speaker 1: you certainly can and do that if you search the

74
00:03:48,400 --> 00:03:51,240
Speaker 1: Harvard Diet. But I thought it was really interestingly and

75
00:03:51,280 --> 00:03:54,320
Speaker 1: because it was the first time in an evidence based

76
00:03:54,360 --> 00:03:57,720
Speaker 1: way I had heard it discuss that it's not only

77
00:03:57,760 --> 00:04:00,160
Speaker 1: about the foods that you have, but also the bad

78
00:04:00,200 --> 00:04:02,119
Speaker 1: foods that are there. Because I see this a lot

79
00:04:02,120 --> 00:04:05,640
Speaker 1: with my clients. Land on the surface, their diets are good,

80
00:04:05,680 --> 00:04:08,000
Speaker 1: you know, they're having more vegetables after we've done our

81
00:04:08,040 --> 00:04:13,440
Speaker 1: work together. They're you know, having protein balance, they're choosing

82
00:04:13,440 --> 00:04:17,520
Speaker 1: better quality carbohydrates. But and we know this from studies

83
00:04:17,560 --> 00:04:20,000
Speaker 1: about what astrains eat in general. There's still plenty of

84
00:04:20,000 --> 00:04:22,320
Speaker 1: crap going in. There's still plenty of red meat or

85
00:04:22,360 --> 00:04:26,640
Speaker 1: processed meat, there's still sweet treats, there's still alcohol. And

86
00:04:26,720 --> 00:04:28,680
Speaker 1: so I think it is an important message in what

87
00:04:28,720 --> 00:04:32,320
Speaker 1: I wanted to discuss today. It's not enough to just

88
00:04:32,400 --> 00:04:34,800
Speaker 1: tick the box on the good stuff going in. You've

89
00:04:34,920 --> 00:04:38,480
Speaker 1: also got to make sure that the extras, the discretionary food,

90
00:04:38,720 --> 00:04:42,279
Speaker 1: the bad fats, the fast food, the takeaway aren't slipping

91
00:04:42,320 --> 00:04:45,359
Speaker 1: in too much, because that does have a negative effect

92
00:04:45,400 --> 00:04:47,920
Speaker 1: on our health and wellbeing long term. And it's really

93
00:04:47,960 --> 00:04:50,080
Speaker 1: easy to do. You know, if you treat yourself each day,

94
00:04:50,200 --> 00:04:52,120
Speaker 1: if you drink alcohol more than a couple of days

95
00:04:52,120 --> 00:04:54,360
Speaker 1: a week, if you order uber eats more than once

96
00:04:54,480 --> 00:04:57,240
Speaker 1: or twice, you know, those negatives are really adding up

97
00:04:57,240 --> 00:04:59,880
Speaker 1: and that has a big role to play in our

98
00:05:00,080 --> 00:05:03,320
Speaker 1: overall health risk. So had you heard of this before

99
00:05:03,440 --> 00:05:05,280
Speaker 1: or seen it with clients? We've spoken about it.

100
00:05:05,440 --> 00:05:07,320
Speaker 2: I've briefly heard of it, but if I'm being honest,

101
00:05:07,320 --> 00:05:10,040
Speaker 2: I hadn't done too much reading about it. But they

102
00:05:10,120 --> 00:05:12,440
Speaker 2: really looked at some you know, like some of the

103
00:05:12,480 --> 00:05:15,000
Speaker 2: research behind it is quite strong because they actually analyzed

104
00:05:15,080 --> 00:05:17,800
Speaker 2: so many huge kind of studies and just for our

105
00:05:17,800 --> 00:05:20,600
Speaker 2: little science nerd listers out there like Susie and I

106
00:05:20,839 --> 00:05:22,200
Speaker 2: who want to know a little bit more about the

107
00:05:22,240 --> 00:05:24,880
Speaker 2: science behind it. In the article, it really talks about

108
00:05:24,880 --> 00:05:28,039
Speaker 2: some of the research links. So, people who scored higher

109
00:05:28,360 --> 00:05:31,880
Speaker 2: on the AHHI, which is the Alternative Healthy Eating Index,

110
00:05:32,200 --> 00:05:34,400
Speaker 2: had a lower risk of chrodict disease. So one of

111
00:05:34,440 --> 00:05:36,520
Speaker 2: the big key studies that they looked at, which came

112
00:05:36,560 --> 00:05:38,360
Speaker 2: from the Journal of Nutrition, which we know is a

113
00:05:38,440 --> 00:05:42,480
Speaker 2: very reputable journal, included seventy one thousand, four hundred and

114
00:05:42,560 --> 00:05:46,000
Speaker 2: ninety five women and forty one and twenty nine men,

115
00:05:46,160 --> 00:05:49,640
Speaker 2: So they analyzed over one hundred thousand people, and they

116
00:05:49,680 --> 00:05:52,400
Speaker 2: found that those people in that study who scored higher

117
00:05:52,680 --> 00:05:56,479
Speaker 2: on the AHEI index had a nineteen percent lower risk

118
00:05:56,520 --> 00:05:59,840
Speaker 2: of chrodict disease, including a thirty one percent lower risk

119
00:05:59,880 --> 00:06:02,719
Speaker 2: of heart disease and a thirty three percent lower risk

120
00:06:02,760 --> 00:06:06,240
Speaker 2: of diabetes compared to people who had a low score. Now,

121
00:06:06,240 --> 00:06:08,760
Speaker 2: they also looked at another study in the American Journal

122
00:06:08,760 --> 00:06:11,440
Speaker 2: of Clinical Nutrition, and in that study there were seven

123
00:06:11,880 --> 00:06:15,479
Speaker 2: three hundred and nineteen participants, and of those participants, once

124
00:06:15,520 --> 00:06:18,480
Speaker 2: they schooled through their diet, those who had higher schools

125
00:06:18,680 --> 00:06:21,440
Speaker 2: had a twenty five percent lower risk of dying from

126
00:06:21,520 --> 00:06:24,320
Speaker 2: any course and a forty percent lower risk of dying

127
00:06:24,360 --> 00:06:28,000
Speaker 2: from cardiovascular disease. So some of these health marcos Suzi

128
00:06:28,120 --> 00:06:30,440
Speaker 2: like they're too good to go pass. And like you said,

129
00:06:30,560 --> 00:06:32,680
Speaker 2: I really like that it scores you well for the

130
00:06:32,680 --> 00:06:36,160
Speaker 2: healthy foods you consume. But like we know from seeing clients,

131
00:06:36,320 --> 00:06:38,680
Speaker 2: we can and week out in our clinics for you know,

132
00:06:39,040 --> 00:06:40,960
Speaker 2: close to eurover ten years. I'm close to ten years

133
00:06:41,000 --> 00:06:44,440
Speaker 2: myself in clinical practice. We're still eating too much crap, right,

134
00:06:44,480 --> 00:06:46,400
Speaker 2: We're reading some good foods, we're making the effort to

135
00:06:46,440 --> 00:06:48,880
Speaker 2: have more vegetables, but there's too much alcohol, there's too

136
00:06:48,920 --> 00:06:51,560
Speaker 2: much ultra processed foods, there's too many treats. There's two

137
00:06:51,560 --> 00:06:54,120
Speaker 2: bigger portions of that kind of stuff going in. It's

138
00:06:54,200 --> 00:06:57,560
Speaker 2: kind of like a relatively well Monday to Thursday, then Friday, Saturday,

139
00:06:57,560 --> 00:06:59,159
Speaker 2: Sunday is a bit of a free for all. So

140
00:06:59,240 --> 00:07:01,560
Speaker 2: I like that it's of it gives and takes points

141
00:07:01,600 --> 00:07:04,279
Speaker 2: away to kind of come up with an overall I

142
00:07:04,279 --> 00:07:06,080
Speaker 2: guess rating out of one hundred and ten.

143
00:07:06,279 --> 00:07:08,840
Speaker 1: And I think the take home message for listeners is

144
00:07:08,880 --> 00:07:13,680
Speaker 1: not too scaremonger anyone, but I do regularly see extra

145
00:07:13,760 --> 00:07:16,680
Speaker 1: slipping in now. In particular, what this highlighted was that

146
00:07:16,720 --> 00:07:18,920
Speaker 1: there's no safe amount of sugar, sweet and beverage in

147
00:07:18,920 --> 00:07:20,840
Speaker 1: our diet. Whether it's we're going to talk about vegi

148
00:07:20,880 --> 00:07:24,400
Speaker 1: juice in a second, but concentrated fruit juices, coconut water,

149
00:07:24,760 --> 00:07:29,160
Speaker 1: cordial energy drinks, soft drinks. It really is bad for us.

150
00:07:29,280 --> 00:07:31,600
Speaker 1: You know, there's no safe amount. You shouldn't have it

151
00:07:31,640 --> 00:07:33,480
Speaker 1: as a treat for kids on the weekend. I see

152
00:07:33,480 --> 00:07:35,080
Speaker 1: it all the time. They should never have it. It's

153
00:07:35,160 --> 00:07:36,920
Speaker 1: one of the most toxic foods that can go into

154
00:07:36,960 --> 00:07:39,720
Speaker 1: their diet. And that's well a lot of evidence around that,

155
00:07:39,760 --> 00:07:41,480
Speaker 1: and I think Walter Willett was years ahead of his

156
00:07:41,560 --> 00:07:44,040
Speaker 1: time to name that twenty years ago. Of effect on

157
00:07:44,080 --> 00:07:46,680
Speaker 1: blood glucose regulation and craving for sweet food, it's got

158
00:07:46,720 --> 00:07:48,960
Speaker 1: to go that you can't have a safe amount of it.

159
00:07:49,320 --> 00:07:51,080
Speaker 1: And the other is I think the fast food and

160
00:07:51,120 --> 00:07:53,880
Speaker 1: the takeaway we're busy, we're time poor, you know, we're

161
00:07:53,880 --> 00:07:55,560
Speaker 1: often ordering in a couple of times a week, or

162
00:07:55,560 --> 00:07:57,520
Speaker 1: buying our lunch out two or three times a week.

163
00:07:57,800 --> 00:08:01,320
Speaker 1: That is generally processed fast food it's really high calorie,

164
00:08:01,440 --> 00:08:04,880
Speaker 1: it uses a lot of extra fats, it uses refined carbohydrates.

165
00:08:04,960 --> 00:08:07,240
Speaker 1: So you know, the take home message for me is

166
00:08:07,360 --> 00:08:09,760
Speaker 1: really have a look in how often are you treating yourself.

167
00:08:09,760 --> 00:08:11,800
Speaker 1: It's time to get honest, and if it is more

168
00:08:11,840 --> 00:08:13,360
Speaker 1: than a couple of times a week with fried or

169
00:08:13,360 --> 00:08:15,800
Speaker 1: fast food, it's time to cut back and really limit

170
00:08:15,840 --> 00:08:18,120
Speaker 1: it to that once a week. Really minimize any kind

171
00:08:18,160 --> 00:08:20,920
Speaker 1: of sugary drink intake, and of course focus on what

172
00:08:20,960 --> 00:08:22,680
Speaker 1: we always talk about, which is the seven to ten

173
00:08:22,720 --> 00:08:25,640
Speaker 1: serves of fresh fruit and veggies and those simple sort

174
00:08:25,640 --> 00:08:28,000
Speaker 1: of hard steps and cleaning up the diet will go

175
00:08:28,080 --> 00:08:32,040
Speaker 1: a long way in reducing disease risk and hopefully helping

176
00:08:32,080 --> 00:08:33,800
Speaker 1: you to live a long, a healthy life. But if

177
00:08:33,800 --> 00:08:35,760
Speaker 1: you do want to do your own calculation score, you

178
00:08:35,800 --> 00:08:38,480
Speaker 1: can go to the Harvard website and look under the

179
00:08:38,480 --> 00:08:41,679
Speaker 1: Harvard Diet Plan and calculate it yourself. It's quite interesting, Lynne.

180
00:08:42,320 --> 00:08:44,400
Speaker 2: And as well as focusing on the veggies and the fruit,

181
00:08:44,440 --> 00:08:46,840
Speaker 2: I'll just round us out by saying the whole grains matter,

182
00:08:47,040 --> 00:08:51,600
Speaker 2: nut legumes, vegetable type protein sources like tofu, of course, fishing, salmon,

183
00:08:51,640 --> 00:08:53,720
Speaker 2: and some of our healthy fats like extravert and olive

184
00:08:53,760 --> 00:08:56,160
Speaker 2: oil and avocado. They all help to give you more

185
00:08:56,200 --> 00:08:59,599
Speaker 2: points towards the scoring system as well. Now doing a

186
00:08:59,679 --> 00:09:02,120
Speaker 2: little product review, we've obviously changed the format of our

187
00:09:02,160 --> 00:09:04,280
Speaker 2: podcast today, Susi, so we just sort of talk about

188
00:09:04,320 --> 00:09:06,959
Speaker 2: one new interesting product that we found at the supermarket.

189
00:09:07,200 --> 00:09:09,960
Speaker 2: And this week I wanted to chat about a vegetable juice.

190
00:09:10,000 --> 00:09:12,600
Speaker 2: And we know, or hopefully our listeners know that often

191
00:09:12,600 --> 00:09:14,679
Speaker 2: a lot of the vegetable juice is in the supermarket

192
00:09:14,800 --> 00:09:17,400
Speaker 2: or in the juice bars are often really just fruit

193
00:09:17,480 --> 00:09:19,120
Speaker 2: juices with a little bit of spinach or a little

194
00:09:19,120 --> 00:09:21,000
Speaker 2: bit of kales thrown in for good measure. So to

195
00:09:21,040 --> 00:09:23,160
Speaker 2: come across one at the supermarket where a couple of

196
00:09:23,240 --> 00:09:25,800
Speaker 2: vegetables added, and in fact this one has two point

197
00:09:25,800 --> 00:09:27,920
Speaker 2: eight serves of vegetables, Susie, this is one of the

198
00:09:27,960 --> 00:09:31,000
Speaker 2: best commercially made veggie juices I've actually seen, which is

199
00:09:31,040 --> 00:09:35,080
Speaker 2: really great. So it's the original juice veggie goodness, spinach,

200
00:09:35,400 --> 00:09:37,520
Speaker 2: zucchini in kale. So it comes in a liter bottle.

201
00:09:37,760 --> 00:09:39,760
Speaker 2: It retails for six dollars at will work, so it's

202
00:09:39,800 --> 00:09:42,280
Speaker 2: not I wouldn't say it's a budget friendly option. But

203
00:09:42,400 --> 00:09:45,040
Speaker 2: I really do think that if you're someone who doesn't

204
00:09:45,080 --> 00:09:47,240
Speaker 2: love vegetables, it is a good way to get it in.

205
00:09:47,280 --> 00:09:49,640
Speaker 2: And in my opinion, this is better than having something

206
00:09:49,720 --> 00:09:51,439
Speaker 2: like a greens powder. We could ask a lot of

207
00:09:51,520 --> 00:09:54,480
Speaker 2: questions about greens powder, but at least you're getting more

208
00:09:54,559 --> 00:09:58,200
Speaker 2: nutrients from the actual vegetables themselves. We're always food first.

209
00:09:58,240 --> 00:09:59,840
Speaker 2: If you can't eat the food in its whole form,

210
00:10:00,120 --> 00:10:02,200
Speaker 2: fine juice it, get it down how you can, and

211
00:10:02,240 --> 00:10:04,960
Speaker 2: then lastly would come something like a green's powder. So

212
00:10:05,000 --> 00:10:09,800
Speaker 2: the original veggie juice contains sixty eight percent yellow carrot juice,

213
00:10:10,040 --> 00:10:13,199
Speaker 2: followed by sixteen percent cloudy pair, followed by three and

214
00:10:13,240 --> 00:10:15,719
Speaker 2: a half percent of zucchini puraid two and a half

215
00:10:15,760 --> 00:10:18,559
Speaker 2: percent of kale puree. We've also got some lemon juice

216
00:10:18,559 --> 00:10:21,520
Speaker 2: in there, some food acid and some vitamin C. So

217
00:10:21,600 --> 00:10:24,480
Speaker 2: out of those ingredients susy a super clean ingredient panel.

218
00:10:24,640 --> 00:10:28,480
Speaker 2: We've got carrot juice, pay out, zucchini, kale, and lemon juice.

219
00:10:28,640 --> 00:10:31,120
Speaker 2: So three different types of vegetables in there, with a

220
00:10:31,120 --> 00:10:32,760
Speaker 2: bit of pair just to make it that little bit

221
00:10:32,800 --> 00:10:36,079
Speaker 2: more palatable, and two point eight serves of vegetables overall,

222
00:10:36,080 --> 00:10:38,920
Speaker 2: which I think is fabulous. So a serving size the

223
00:10:38,920 --> 00:10:41,160
Speaker 2: company is considered as two fifty mils so a cup.

224
00:10:41,400 --> 00:10:43,839
Speaker 2: So per cup, we've got three hundred and thirty eight

225
00:10:43,880 --> 00:10:47,000
Speaker 2: kilo dules, zero grams of protein, zerograms of fat, which

226
00:10:47,000 --> 00:10:51,479
Speaker 2: we would expect, fourteen grams of carbohydrates. That's naturally occurring carbohydrates,

227
00:10:51,480 --> 00:10:54,000
Speaker 2: with all fourteen of that being fourteen grams of sugar.

228
00:10:54,160 --> 00:10:56,199
Speaker 2: So the bulk of that is coming from the pear juice,

229
00:10:56,200 --> 00:10:58,080
Speaker 2: but also a little bit out of the carrot and

230
00:10:58,120 --> 00:11:00,520
Speaker 2: some of the lemon juice as well. I haven't listened

231
00:11:00,520 --> 00:11:03,880
Speaker 2: any nitary fiber on the label. I haven't actually tried

232
00:11:03,920 --> 00:11:06,440
Speaker 2: this one, I must admit from a palatability perspective, but

233
00:11:06,520 --> 00:11:09,640
Speaker 2: it might be one of those really strained juices, or

234
00:11:09,679 --> 00:11:11,440
Speaker 2: I assume it would have a little bit of fiber

235
00:11:11,480 --> 00:11:14,000
Speaker 2: content in there anyway. But you're absolutely going to always

236
00:11:14,000 --> 00:11:16,720
Speaker 2: do best having the real deal. But I did think

237
00:11:16,720 --> 00:11:18,520
Speaker 2: that this was a great one that you can kind

238
00:11:18,520 --> 00:11:20,440
Speaker 2: of pop into the supermarket and see if even if

239
00:11:20,440 --> 00:11:22,240
Speaker 2: your kids can have a little bit, you know, water

240
00:11:22,400 --> 00:11:23,960
Speaker 2: down if they find it a little bit sort of

241
00:11:23,960 --> 00:11:25,560
Speaker 2: too much. But I think it's a great way to

242
00:11:25,559 --> 00:11:27,319
Speaker 2: get in a couple of extra serves and veggies for

243
00:11:27,320 --> 00:11:27,960
Speaker 2: the whole family.

244
00:11:28,160 --> 00:11:31,200
Speaker 1: I love veggie juices. Now if you go to the

245
00:11:31,559 --> 00:11:33,679
Speaker 1: juice bars, there's sort of seven eight dollars, but I'll

246
00:11:33,720 --> 00:11:36,559
Speaker 1: often get a green juice or a beechhroot celery carrot,

247
00:11:36,559 --> 00:11:38,319
Speaker 1: and I actually encourage any of my clients who have

248
00:11:38,400 --> 00:11:40,920
Speaker 1: high blood pressure to include a beettroot juice each day.

249
00:11:41,360 --> 00:11:43,040
Speaker 1: I think it's a really great way to get a

250
00:11:43,040 --> 00:11:45,679
Speaker 1: concentrated source of antioxidants. And you're right. For kids who

251
00:11:45,679 --> 00:11:48,040
Speaker 1: aren't great veggie eaters and if they're happy to have

252
00:11:48,080 --> 00:11:50,199
Speaker 1: a green juice, I think it's a great choice. But

253
00:11:50,280 --> 00:11:52,560
Speaker 1: I'm a big fan, and I think that it can

254
00:11:52,640 --> 00:11:55,400
Speaker 1: be a great nutritious addition to the diet and quite

255
00:11:55,440 --> 00:11:58,640
Speaker 1: different to a fruit based juice. They're not inexpensive, but

256
00:11:58,679 --> 00:12:00,840
Speaker 1: this is you're right, one of the best I've seen.

257
00:12:00,920 --> 00:12:03,840
Speaker 1: I also like quite like the V eight green and

258
00:12:04,040 --> 00:12:05,840
Speaker 1: beech reot juice in the long life section, but I

259
00:12:05,840 --> 00:12:07,160
Speaker 1: think this is actually in the fridge section.

260
00:12:07,400 --> 00:12:09,439
Speaker 2: This one. It's not long mind, yeah.

261
00:12:09,280 --> 00:12:10,920
Speaker 1: But I haven't seen it. I think it's a great find,

262
00:12:10,960 --> 00:12:13,160
Speaker 1: and yeah, you know, I sort of recommend it almost

263
00:12:13,160 --> 00:12:15,800
Speaker 1: as a medicinal shot like that's based on two fifty meal.

264
00:12:15,800 --> 00:12:17,400
Speaker 1: I usually get my clients to have say one hundred

265
00:12:17,400 --> 00:12:19,040
Speaker 1: and one to fifty, just to keep the carbs under

266
00:12:19,080 --> 00:12:21,000
Speaker 1: control a bit. But I have no issue with it,

267
00:12:21,120 --> 00:12:23,600
Speaker 1: and my personally Leanne, find that they're much better if

268
00:12:23,600 --> 00:12:25,880
Speaker 1: you have them with ice really iced up. They're much

269
00:12:25,920 --> 00:12:27,960
Speaker 1: more refreshing. Oh, I was going to say, coming into winter,

270
00:12:28,240 --> 00:12:30,679
Speaker 1: a great way to boost your intake of key nutrients,

271
00:12:30,720 --> 00:12:33,720
Speaker 1: including vitamin C. And also for anyone recovering from long

272
00:12:33,760 --> 00:12:36,800
Speaker 1: COVID a ED juice is a great addition. All right, Well,

273
00:12:36,800 --> 00:12:39,240
Speaker 1: for our final segment of the show, Leanne, Now I

274
00:12:39,520 --> 00:12:41,280
Speaker 1: Leanne and I both cook regularly, and we're going to

275
00:12:41,320 --> 00:12:42,760
Speaker 1: start to share a lot more of what we're cooking

276
00:12:42,800 --> 00:12:46,800
Speaker 1: at home. Now, Leanne has cooked up something very warm

277
00:12:46,840 --> 00:12:50,760
Speaker 1: and nourishing for the Pooler days. Now, I can't say

278
00:12:50,760 --> 00:12:52,320
Speaker 1: it would probably be on the top of my list,

279
00:12:52,400 --> 00:12:54,600
Speaker 1: but Leanne is a big fan. So what are we

280
00:12:54,679 --> 00:12:55,880
Speaker 1: encouraging everyone to make this week?

281
00:12:55,920 --> 00:12:57,680
Speaker 2: Land Look, I know you're not a fan of the

282
00:12:57,720 --> 00:13:00,080
Speaker 2: beans and the legames, but for health over all, one

283
00:13:00,120 --> 00:13:01,959
Speaker 2: of the best things we can do. So these are

284
00:13:01,960 --> 00:13:05,320
Speaker 2: some healthy sausage rolls, healthy sausage rolls, so they're vegetarian based.

285
00:13:05,320 --> 00:13:07,640
Speaker 2: There's no meat in them. I'm not obviously a big

286
00:13:07,640 --> 00:13:09,960
Speaker 2: fan of sausage rolls. It's got the type of meat

287
00:13:09,960 --> 00:13:11,720
Speaker 2: that we don't really want in there for good health,

288
00:13:11,800 --> 00:13:13,560
Speaker 2: and of course a lot of fat coming from the

289
00:13:13,559 --> 00:13:15,720
Speaker 2: pup pastry. So there's a couple of things we can

290
00:13:15,760 --> 00:13:18,640
Speaker 2: do to make this healthier overall. But I made these,

291
00:13:18,960 --> 00:13:20,880
Speaker 2: and even David and his mum had some and they

292
00:13:20,880 --> 00:13:23,160
Speaker 2: were like, these are delicious ones in these. So the

293
00:13:23,160 --> 00:13:26,840
Speaker 2: recipes from taste dot com they called cheesy vegetarian sausage rolls.

294
00:13:26,920 --> 00:13:28,840
Speaker 2: They actually added a little bit of vegemite in here,

295
00:13:28,880 --> 00:13:31,520
Speaker 2: which I didn't add to mine. But the basic ingredients

296
00:13:31,600 --> 00:13:34,679
Speaker 2: are olive oil, brown onion, and garlic. They added vegimite.

297
00:13:34,679 --> 00:13:36,200
Speaker 2: I thought that was weird, so I left it out,

298
00:13:36,400 --> 00:13:39,280
Speaker 2: chili flags and a couple of spices. Then they've added mushrooms,

299
00:13:39,320 --> 00:13:42,160
Speaker 2: grated sweet potato, and tin of brown lentils. I also

300
00:13:42,200 --> 00:13:45,079
Speaker 2: grated up some carracters zucchini to get in some extra vegetables.

301
00:13:45,280 --> 00:13:47,000
Speaker 2: You cook all the veggie up, then you stir through

302
00:13:47,080 --> 00:13:48,959
Speaker 2: some cheese, make it nice and cheesy. Then you put

303
00:13:48,960 --> 00:13:51,120
Speaker 2: it between some pup pastry. You roll it up, you

304
00:13:51,160 --> 00:13:52,760
Speaker 2: brush it with egg on top, and you bake your

305
00:13:52,760 --> 00:13:56,240
Speaker 2: sausage rolls basically, so they're healthier kind of vegetarian sausage roles.

306
00:13:56,280 --> 00:13:59,480
Speaker 2: You're getting in more fiber, far less red meat based protein,

307
00:13:59,559 --> 00:14:01,240
Speaker 2: so it's good for your health. But it's still high

308
00:14:01,320 --> 00:14:03,880
Speaker 2: protein with the lentils and the cheese as well. Super

309
00:14:03,920 --> 00:14:06,800
Speaker 2: super delicious susie, really really tasty. And to make them

310
00:14:06,800 --> 00:14:09,600
Speaker 2: a little bit better, I added obviously more grated veggie

311
00:14:09,600 --> 00:14:11,640
Speaker 2: to boost the veggie intake, which I thought was great.

312
00:14:11,880 --> 00:14:14,280
Speaker 2: And if you're really concerned about you know, puff pastry

313
00:14:14,400 --> 00:14:16,880
Speaker 2: is quite heavy. It is quite high calorie, quite high fat.

314
00:14:17,120 --> 00:14:19,680
Speaker 2: If you use something like a Philo pastry instead, you

315
00:14:19,680 --> 00:14:22,400
Speaker 2: can actually save yourself a huge whack of calories as well,

316
00:14:22,440 --> 00:14:24,720
Speaker 2: so much better from a health perspective. But if you've

317
00:14:24,720 --> 00:14:27,280
Speaker 2: got little kids who are struggling to eat well, struggling

318
00:14:27,280 --> 00:14:29,640
Speaker 2: to gain weight by all means, use a puff pastry.

319
00:14:29,640 --> 00:14:32,200
Speaker 2: But if you're someone who's trying to monitor or lose

320
00:14:32,640 --> 00:14:35,240
Speaker 2: body fat, you're probably far better off swapping to a

321
00:14:35,280 --> 00:14:36,120
Speaker 2: Philo pastry.

322
00:14:36,440 --> 00:14:39,240
Speaker 1: I think they did look delicious, absolutely they did. Can

323
00:14:39,280 --> 00:14:41,520
Speaker 1: I ask you though. What was MIA's thoughts on them? Leanne,

324
00:14:41,520 --> 00:14:41,840
Speaker 1: you can't.

325
00:14:41,880 --> 00:14:44,400
Speaker 2: That's not fair. She's going through her fussy eating toddler stage.

326
00:14:44,600 --> 00:14:46,920
Speaker 1: She flung it off the high chair, had not it

327
00:14:46,960 --> 00:14:49,240
Speaker 1: was a hard note from Maya. But what I will

328
00:14:49,240 --> 00:14:50,720
Speaker 1: do is I'll try them with the twins and we'll

329
00:14:50,720 --> 00:14:52,720
Speaker 1: see if they notice, because they're not the sharpest tools

330
00:14:52,760 --> 00:14:54,880
Speaker 1: in the shed. So let's have a look anyway. Leam

331
00:14:54,960 --> 00:14:58,160
Speaker 1: will pop that up a picture on our Instagram that

332
00:14:58,200 --> 00:14:59,600
Speaker 1: brings us to the end of the Nutrition Couch for

333
00:14:59,640 --> 00:15:02,400
Speaker 1: another week Wednesday. If you haven't done so, please subscribe

334
00:15:02,400 --> 00:15:04,160
Speaker 1: and tell your friends about us. And we've changed our

335
00:15:04,160 --> 00:15:06,800
Speaker 1: episodes so each week you get a weekly motivational drop

336
00:15:06,840 --> 00:15:09,520
Speaker 1: as well as our bigger, longer episode on a Sunday.

337
00:15:09,840 --> 00:15:12,000
Speaker 1: If you haven't seen any of our products, we've got

338
00:15:12,080 --> 00:15:14,480
Speaker 1: a supermarket guide and a brand new takeaway guide on

339
00:15:14,520 --> 00:15:17,320
Speaker 1: our website, which is the Nutrition Accounch dot com. And

340
00:15:17,400 --> 00:15:20,400
Speaker 1: we will see you on Sunday for our regular weekly drop.

341
00:15:20,600 --> 00:15:22,360
Speaker 1: Have a great week, week