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Speaker 1: You may have heard that the Mediterranean diet is one

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Speaker 1: of the healthiest diets that there is, But what if

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Speaker 1: I told you today that there was an even healthier

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Speaker 1: version than the Mediterranean diet. Today, on the midweek motivational

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Speaker 1: episode of The Nutrition Couch, we are going to talk

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Speaker 1: which is actually the world's healthiest diets and the ways

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Speaker 1: that you may be undoing all of your hard work

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Speaker 1: when it comes to eating for health and longevity. Hi,

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Speaker 1: I'm Susie Burrow, and each week we bring you The

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Speaker 1: Nutrition Couch, the bioisy podcast that keeps you up to

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Speaker 1: date on everything you need to know in the world

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Speaker 1: of nutrition as well as the world's healthiest diets. Today,

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Speaker 1: Leanne is going to share a healthier type of juice

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Speaker 1: that she's found in the supermarket, and she's also been

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Speaker 1: cooking up some pretty healthy fayre which she's going to

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Speaker 1: share with us now that the temperatures are dropping a

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Speaker 1: little bit. But to kick us off today, Leanne, I

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Speaker 1: had a really interesting article across my path. Because we

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Speaker 1: have spoken about the Mediterranean diet for many, many years.

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Speaker 1: You know that people who come from the Mediterranean area

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Speaker 1: and have good fats and loads of servers of fresh

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Speaker 1: fruits and vegetables, live longer and have less disease risk.

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Speaker 2: But actually, when you.

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Speaker 1: Look at the science around healthy eating, there's actually a

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Speaker 1: diet that dates back more than twenty years that is technically,

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Speaker 1: we say technically because the Mediterranean diet is still a

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Speaker 1: good choice, but technically from a scientific perspective, actually healthier

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Speaker 1: than that, meaning that when people follow it, they actually

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Speaker 1: live longer and have even a lower risk of developing

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Speaker 1: lifestyle diseases. So I thought, we haven't spoken about this before,

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Speaker 1: and it might be a pretty interesting topic. So it's

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Speaker 1: called the Alternate Healthy Eating Index AHEI, and also known.

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Speaker 1: You may have seen it, or if you google it,

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Speaker 1: it comes up as the Harvard Diet Plan. And the

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Speaker 1: reason is it was developed by a Harvard research or

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Speaker 1: a very well known researcher in the nutrition space, doctor

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Speaker 1: Walter Willett, and he had used it, as I said,

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Speaker 1: over twenty years ago when he was categorizing data sets

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Speaker 1: of people and their lifespan and their disease risk and

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Speaker 1: what they eight. And the really interesting thing about the

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Speaker 1: Harvard diet plane compared to the Mediterranean is that when

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Speaker 1: he was assessing people's diets for health not only did

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Speaker 1: he assess the number of good foods they were eating,

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Speaker 1: so for example, if they were eating a certain number

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Speaker 1: of serves of fruit and vegetables, or a certain type

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Speaker 1: of oil or exercise into a certain amount. He also

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Speaker 1: lean took into account poor dietary habits, so for example,

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Speaker 1: if people consume sugar sweetened drinks, or consume takeaway foods

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Speaker 1: more frequently, or had particularly high intakes of red meat.

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Speaker 1: So rather than just focus on what people were consuming

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Speaker 1: in the diet, it also took into account the bad

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Speaker 1: foods they were adding and the effect of that. So

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Speaker 1: it's actually a research tool that gives you a dietary score.

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Speaker 1: So unlike the Mediterranean diet, which is a general description

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Speaker 1: of it an eating pattern and that so he recommend

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Speaker 1: seven to send serves of fresh fruit and veg or

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Speaker 1: so much extraversion olive oil each day, minimal process foods.

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Speaker 1: This diet actually assigns scores for key components and then

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Speaker 1: you don't get any points if there's or actually lose

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Speaker 1: points if there's some other areas in it. So for example,

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Speaker 1: when you graze yourself, if you don't consume any vegetables,

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Speaker 1: you get a score of zero. Whereas if you consume

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Speaker 1: five or more servis per day, you get a score

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Speaker 1: of ten. If you had sugar, sweet and drinks or

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Speaker 1: juice added to your diet, you would reverse the scoring,

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Speaker 1: so it get say a minus value taken, and so overall,

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Speaker 1: when you do all the calculations, it's quite labor intensive.

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Speaker 1: You get a sort of a score. I think it's

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Speaker 1: out of one hundred and twenty, and that is basically

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Speaker 1: a hundred and ten, a perfect dietary score. And the

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Speaker 1: reason I wanted to discuss it today was not because

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Speaker 1: I expect everyone to go and score their own diets,

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Speaker 1: which you certainly can and do that if you search

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Speaker 1: the Harvard Diet. But I thought it was really interestingly

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Speaker 1: and because it was the first time in an evidence

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Speaker 1: based way I had heard it discussed that it's not

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Speaker 1: only about the foods that you have, but also the

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Speaker 1: foods that are there. Because I see this a lot

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Speaker 1: with my clients. Land on the surface, their diets are good,

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Speaker 1: you know, they're having more vegetables after we've done our

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Speaker 1: work together. They're you know, having protein balance, they're choosing

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Speaker 1: better quality carbohydrates. But and we know this from studies

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Speaker 1: about what austrains eat in general. There's still plenty of

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Speaker 1: crap going in. There's still plenty of red meat or

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Speaker 1: processed meat, there's still sweet treats, there's still alcohol. And

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Speaker 1: so I think it is an important message in what

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Speaker 1: I wanted to discuss today. It's not enough to just

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Speaker 1: tick the box on the good stuff going in. You've

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Speaker 1: also got to make sure that the extras, the discretionary food,

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Speaker 1: the bad fats, the fast food, the takeaway aren't slipping

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Speaker 1: in too much, because that does have a negative effect

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Speaker 1: on our health and wellbeing long term. And it's really

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Speaker 1: easy to do. You know, if you treat yourself each day,

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Speaker 1: if you drink alcohol more than a couple of days

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Speaker 1: a week, if you order uber eats more than once

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Speaker 1: or twice, you know, those negatives are really adding up

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Speaker 1: and that has a big role to play in our

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Speaker 1: overall health risk. So had you heard of this before

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Speaker 1: or seen it with clients? We've spoken about it.

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Speaker 2: I've briefly heard of it, but if I'm being honest,

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Speaker 2: I hadn't done too much reading about it. But they

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Speaker 2: really looked at some you know, like some of the

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Speaker 2: research behind it is quite strong because they actually analyzed

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Speaker 2: so many, you know, huge kind of studies and just

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Speaker 2: for our little science nerd lists out there like Susie

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Speaker 2: and I who want to know a little bit more

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Speaker 2: about the science behind it. In the article, it really

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Speaker 2: talks about some of the research links. So, people who

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Speaker 2: scored higher on the AHI, which is the Alternative Healthy

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Speaker 2: Eating Index, had a lower risk of product disease. So

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Speaker 2: one of the big key studies that they looked at,

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Speaker 2: which came from the Journal of Nutrition, which we know

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Speaker 2: is a very reputable journal, included seventy one thousand, four

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Speaker 2: hundred and ninety five women and forty one than twenty

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Speaker 2: nine men. So they analyzed over one hundred thousand people,

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Speaker 2: and they found that those people in that study who

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Speaker 2: scored higher on the AHEI index had a nineteen percent

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Speaker 2: lower risk of chroduct disease, including a thirty one percent

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Speaker 2: lower risk of heart disease and a thirty three percent

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Speaker 2: lower risk of diabetes compared to people who had a

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Speaker 2: low score. Now, they also looked at another study in

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Speaker 2: the American Journal of Clinical Nutrition, and in that study

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Speaker 2: there were seven three hundred and nineteen participants and of

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Speaker 2: those participants, once they scooled through their diet those who

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Speaker 2: had higher schools had a twenty five percent lower risk

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Speaker 2: of dying from any cause and a forty percent lower

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Speaker 2: risk of dying from cardiovascular disease. So some of these

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Speaker 2: health marcos Suzi like they're too good to go pass.

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Speaker 2: And like you said, I really like that. It scores

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Speaker 2: you well for the healthy foods you consume. But like

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Speaker 2: we know from seeing clients, we can and weak out

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Speaker 2: in our clinics for you know, close to eurover ten years.

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Speaker 2: I'm close to ten years myself in clinical practice. We're

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Speaker 2: still eating too much crap. Right, We're reading some good foods,

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Speaker 2: we're making the effort to have more vegetables, but there's

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Speaker 2: too much alcohol, there's too much ultra processed foods, there's

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Speaker 2: too many treats. There's two bigger portions of that kind

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Speaker 2: of stuff going in. It's kind of like a relatively

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Speaker 2: well Monday to Thursday, then Friday, Saturday, Sunday is a

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Speaker 2: bit of a free for all. So I like this

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Speaker 2: is it gives and takes points away to kind of

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Speaker 2: come up with an overall I guess rating out of

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Speaker 2: one hundred and ten.

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Speaker 1: And I think the take home message for listeners is

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Speaker 1: not too scaremonger anyone, but I do regularly see extra

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Speaker 1: slipping in now. In particular, what this highlighted was that

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Speaker 1: there's no safe amount of sugar sweetened beverage in our diet.

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Speaker 1: Whether it's we're going to talk about vegie juice in

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Speaker 1: a second, but concentrated fruit juices, coconut water, cordial energy drink,

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Speaker 1: soft drinks. It really is bad for us. You know,

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Speaker 1: there's no safe amount. You shouldn't have it as a

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Speaker 1: treat for kids on the weekend. I see it all

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Speaker 1: the time. They should never have it. It's one of

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Speaker 1: the most toxic foods that can go into their diet.

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Speaker 1: And that's well a lot of evidence around that, and

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Speaker 1: I think Walter Willet was years ahead of his time

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Speaker 1: to name that twenty years ago. Of effect on bloo

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Speaker 1: glucose regulation and craving for sweet food, it's got to

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Speaker 1: go that you can't have a safe amount of it.

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Speaker 1: And the other is I think the fast food and

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Speaker 1: the takeaway. We're busy, we're time poor, you know, we're

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Speaker 1: often ordering in a couple of times a week, or

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Speaker 1: buying our lunch out two or three times a week.

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Speaker 1: That is generally processed fast food. You know, it's really

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Speaker 1: high calorie, it uses a lot of extra fats, it

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Speaker 1: uses refined carbohydrates. So you know, the take home message

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Speaker 1: for me is really have a look in how often

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Speaker 1: are you treating yourself. It's time to get honest, and

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Speaker 1: if it is more than a couple of times a

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Speaker 1: week with fried or fast food, it's time to cut

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Speaker 1: back and really limit it to that once a week.

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Speaker 1: Really minimize any kind of sugary drink intake, and of

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Speaker 1: course focus on what we always talk about, which is

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Speaker 1: the seven to ten serves of fresh fruit and veggies

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Speaker 1: and those simple sort of hard steps and cleaning up

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Speaker 1: the diet will go a long way in reducing disease

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Speaker 1: risk and hopefully helping you to live a long and

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Speaker 1: healthy life. But if you do want to do your

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Speaker 1: own calculation score, you can go to the Harvard website

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Speaker 1: and look under the Harvard Diet Plan and calculate it yourself.

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Speaker 1: It's quite interesting lyne.

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Speaker 2: And as well as focusing on the veggies and the fruit,

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Speaker 2: I'll just round us out by saying the whole grains matter, nuts, legumes,

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Speaker 2: vegetable type protein sources like tofu, of course, fishing, salmon,

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Speaker 2: and some of our healthy fats like extrovert and olive

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Speaker 2: oil and avocado. They all help to give you more

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Speaker 2: points towards the scoring system as well. Now doing a

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Speaker 2: little review, we've obviously changed the format of our podcast today, Susie,

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Speaker 2: so we just sort of talk about one new interesting

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Speaker 2: product that we found at the supermarket. And this week

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Speaker 2: I wanted to chat about a vegetable juice. And we know,

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Speaker 2: or hopefully our listeners know that often a lot of

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Speaker 2: the vegetable juices in the supermarket or in the juice

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Speaker 2: bars are often really just fruit juices with a little

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Speaker 2: bit of spinach or a little bit of kales thrown

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Speaker 2: in for good measure. So to come across one at

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Speaker 2: the supermarket where a couple of vegetables added, and in

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Speaker 2: fact this one has two point eight serves of vegetables, Susie,

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Speaker 2: this is one of the best commercially made veggie juices

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Speaker 2: I've actually seen, which is really great. So it's the

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Speaker 2: original juice veggie goodness, spinach, zucchini and kale. So it

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Speaker 2: comes in a liter bottle. It retails for six dollars

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Speaker 2: that will work, so it's not I wouldn't say it's

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Speaker 2: a budget friendly option. But I really do think that

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Speaker 2: if you're someone who doesn't love vegetables, it is a

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Speaker 2: good way to get it in. And in my opinion,

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Speaker 2: this is better than having something like a greens powder.

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Speaker 2: We could ask a lot of questions about greens powder,

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Speaker 2: but at least you're getting more nutrients from the actual

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Speaker 2: vegetables themselves. We're always food first. If you can't eat

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Speaker 2: the food in its whole form, fine juice it, get

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Speaker 2: it down how you can, and then lastly would come

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Speaker 2: something like a green's powder. So the original veggie juice

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Speaker 2: contains sixty eight percent yellow carrot juice, followed by sixteen

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Speaker 2: percent cloudy pair, followed by three and a half percent

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Speaker 2: of zucchini puraid two and a half percent of kale pure.

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Speaker 2: We've also got some lemon juice in there, some food acid,

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Speaker 2: and some vitamin C. So out of those ingredients usy

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Speaker 2: a super clean ingredient panel. We've got carrot juice, pay out, zucchini, kale,

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Speaker 2: and lemon juice. So three different types of vegetables in there,

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Speaker 2: with a bit of pair just to make it that

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Speaker 2: little bit more palatable, and two point eight serves of

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Speaker 2: vegetables overall, which I think is fabulous. So a serving

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Speaker 2: size the company is considered as two fifty mils, so

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Speaker 2: a cup. So per cup, we've got three hundred and

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Speaker 2: thirty eight kilo dules, zero grams of protein, zerograms of fat,

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Speaker 2: which we would expect, fourteen grams of carbohydrates. That's naturally

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Speaker 2: occurring carbohydrates, with all fourteen of that being fourteen grams

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Speaker 2: of sugar. So the bulk of that is coming from

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Speaker 2: the pear juice, but also a little bit out of

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Speaker 2: the carrot and some of the lemon juice as well.

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Speaker 2: I haven't listened any nitary fiber on the label. I haven't

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Speaker 2: actually tried this one, I must admit from a palatability perspective,

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Speaker 2: but it might be one of those really strained juices,

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Speaker 2: or I assume it would have a little bit of

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Speaker 2: fiber content in there anyway. But you're absolutely going to

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Speaker 2: always do best having the real deal. But I did

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Speaker 2: think that this was a great one that you can

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Speaker 2: kind of pop into the soupermarket and see if even

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Speaker 2: if your kids can have a little bit, you know,

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Speaker 2: water down if they find it a little bit sort

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Speaker 2: of too much. But I think it's a great way

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Speaker 2: to get in a couple of extra serves and veggies

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Speaker 2: for the whole family.

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Speaker 1: I love veggie juices. Now if you go to the

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Speaker 1: juice bars, they're sort of seven eight dollars, but I'll

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Speaker 1: often get a green juice or a beetsroot celery carrot,

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Speaker 1: and I actually encourage any of my clients who have

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Speaker 1: high blood pressure to include a beetroot juice each day.

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Speaker 1: I think it's a really great way to get a

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Speaker 1: concentrated source of antioxidants. And you're right. For kids who

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Speaker 1: aren't great veggie eaters and if they're happy to have

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Speaker 1: a green juice, I think it's a great choice. But

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Speaker 1: I'm a big fan, and I think that it can

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Speaker 1: be a great nutritious addition to the diet and quite

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Speaker 1: different to a fruit based juice. They're not inexpensive, but

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Speaker 1: this is you're right, one of the best relations I've seen.

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Speaker 1: I also like quite like the V eight green and

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Speaker 1: beech reot juice in the long life section, but I

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Speaker 1: think this is actually in the fridge section. This one.

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Speaker 1: It's not long mind, yeah, but I haven't seen it.

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Speaker 1: I think it's a great find, and yeah, you know,

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Speaker 1: I sort of recommend it almost as a medicinal shot

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Speaker 1: like that's based on two fifty meal. I usually get

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Speaker 1: my clients to have say one hundred and one fifty,

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Speaker 1: just to keep the carbs under control a bit. But

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Speaker 1: I have no issue with it, and my personally Leanne,

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Speaker 1: find that they're much better if you have them with

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Speaker 1: ice really iced up. They're much more refreshing. I was

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Speaker 1: going to say, coming into winter, a great way to

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Speaker 1: boost your intake of key nutrients, including vitamin C, and

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Speaker 1: also for anyone recovering from long COVID a ED juice

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Speaker 1: is a great addition. All right. Well, for our final

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Speaker 1: segment of the show, Leanne, Now I Leanne and I

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Speaker 1: both cook regularly, and we're going to start to share

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Speaker 1: a lot more of what we're cooking at home. Now,

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Speaker 1: Leanne has cooked up something very warm and nourishing for

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Speaker 1: the Pooler days. Now, I can't say it would probably

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Speaker 1: be on the top of my list, but Leanne is

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Speaker 1: a big fan. So what are we encouraging everyone to

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Speaker 1: make this week?

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Speaker 2: Land Look, I know you're not a fan of the

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Speaker 2: beans and the leaguiames, but for health over all of

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Speaker 2: the best things we can do. So these are some

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Speaker 2: healthy sausage rolls, healthy sausage rolls, so they're vegetarian based.

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Speaker 2: There's no meat in them. I'm not obviously a big

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Speaker 2: fan of sausage rolls. It's got the type of meat

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Speaker 2: that we don't really want in there for good health,

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Speaker 2: and of course a lot of fat coming from the

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Speaker 2: pup pastry. So there's a couple of things we can

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Speaker 2: do to make this healthier overall. But I made these,

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Speaker 2: and even David and his mum had some and they

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Speaker 2: were like, these are delicious ones in these. So the

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Speaker 2: recipes from taste dot com they called cheesy vegetarian sausage rolls.

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Speaker 2: They actually added a little bit of vegemie in here,

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Speaker 2: which I didn't add to mine. But the basic ingredients

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Speaker 2: are olive oil, brown onion, and garlic. They added vegemite.

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Speaker 2: I thought that was weird, so I left it out,

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Speaker 2: chili flags and a couple of spices. Then they've added mushrooms,

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Speaker 2: grated sweet potato, and tin of brown lentils. I also

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Speaker 2: grated up some carracters zucchini to get in some extra vegetables.

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Speaker 2: You cook all the veggie up, then you stir through

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Speaker 2: some cheese, make it nice and cheesy. Then you put

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Speaker 2: it between some pup pastry. You roll it up, you

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Speaker 2: brush it with egg on top, and you bake your

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Speaker 2: sausage rolls basically, so they're healthier kind of vegetarian sausage roles.

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Speaker 2: You're getting in more fiber, far less red meat based protein,

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Speaker 2: so it's good for your health. But it's still high

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Speaker 2: protein with the lentils and the cheese as well. Super

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Speaker 2: super delicious susie, really really tasty. And to make them

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Speaker 2: a little bit better, I added obviously more grated veggie

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Speaker 2: to boost the veggie intake, which I thought was great.

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Speaker 2: And if you're really concerned about you know, puff pastry

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Speaker 2: is quite heavy. It is quite high calorie, quite high fat.

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Speaker 2: If you use something like a Philo pastry instead, you

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Speaker 2: can actually save yourself a huge whack of calories as well,

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Speaker 2: so much better from a health perspective. But if you've

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Speaker 2: got little kids who are struggling to eat well, struggling

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Speaker 2: to gain weight by all means, use a puff pastry.

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Speaker 2: But if you're someone who's trying to monitor or lose

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Speaker 2: body fat, you're probably far better off swapping to a

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Speaker 2: Philo pastry.

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Speaker 1: I think they did look delicious, absolutely they did. Can

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Speaker 1: I ask you though, what was MIA's thoughts on them, Leanne,

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Speaker 1: You can't.

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Speaker 2: That's not fair. She's going through her fussy eating toddlers steage.

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Speaker 2: She flung it off the high chair a hard note.

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Speaker 1: It was a hard note from Maya. But what I

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Speaker 1: will do is I'll try them with the twins and

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Speaker 1: we'll see if they notice, because they're not the sharpest

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Speaker 1: tools in the shed. So let's have a look anyway.

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Speaker 1: Leanne will pop that up a picture on our Instagram

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Speaker 1: that brings us to the end of the Nutrition Couch

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Speaker 1: for another week Wednesday. If you haven't done so, please

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Speaker 1: subscribe and tell your friends about us. And we've changed

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Speaker 1: our episodes so each week you get a weekly motivational

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Speaker 1: drop as well as our bigger, longer episode on a Sunday.

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Speaker 1: If you haven't seen any of our products, we've got

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Speaker 1: a supermarket guide and a brand new takeaway guide on

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Speaker 1: our website, which is the Nutritioncounch dot com. And we

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Speaker 1: will see you on Sunday for our regular weekly drop.

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Speaker 1: Have a great week.

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Speaker 2: We