1 00:00:02,600 --> 00:00:05,960 Speaker 1: How many serves of veggies did you it yesterday? Chances 2 00:00:06,000 --> 00:00:09,160 Speaker 1: are it was less than you ideally needed. And if 3 00:00:09,200 --> 00:00:11,360 Speaker 1: mental health is on your mind, it may come as 4 00:00:11,400 --> 00:00:13,640 Speaker 1: a surprise to hear that loading up on your veggies 5 00:00:13,720 --> 00:00:16,000 Speaker 1: is the easiest way you can help to optimize not 6 00:00:16,040 --> 00:00:20,239 Speaker 1: only your health for your body, but also for your brain. Hi. 7 00:00:20,320 --> 00:00:22,400 Speaker 2: I'm Cizyborrow and Omily and Wood. 8 00:00:22,400 --> 00:00:24,520 Speaker 1: And together we bring you the Nutrition Catch, the weekly 9 00:00:24,560 --> 00:00:26,360 Speaker 1: podcast that keeps you up to date and everything you 10 00:00:26,400 --> 00:00:28,760 Speaker 1: need to know in the world of nutrition. As well 11 00:00:28,800 --> 00:00:31,600 Speaker 1: as eating plenty of veggies. There is a new breakfast 12 00:00:31,680 --> 00:00:35,160 Speaker 1: conbo that claims it is the best breakfast for weight loss. 13 00:00:35,760 --> 00:00:38,959 Speaker 1: We have a new high protein dinner option we want 14 00:00:39,000 --> 00:00:43,840 Speaker 1: to review, and our listener question is all about cheesecake solely. 15 00:00:43,920 --> 00:00:48,080 Speaker 1: Ad We have been dieticians for a long time, but 16 00:00:48,320 --> 00:00:53,600 Speaker 1: someone overseas has claimed they have the ultimate breakfast or 17 00:00:53,600 --> 00:00:57,120 Speaker 1: weight loss and I myself thought that's interesting. Let's have 18 00:00:57,160 --> 00:00:59,840 Speaker 1: a click. So I'm sure our listeners are interested too, 19 00:01:00,320 --> 00:01:03,080 Speaker 1: So are you gonna tell us what it is and 20 00:01:03,120 --> 00:01:05,000 Speaker 1: whether we agree. Well, it was just an. 21 00:01:04,959 --> 00:01:07,679 Speaker 2: Article on like a news report, and she was basically 22 00:01:07,720 --> 00:01:10,080 Speaker 2: just saying that the best breakfast option is high protein 23 00:01:10,120 --> 00:01:12,120 Speaker 2: and high fiber. Did I summarize that? I had a 24 00:01:12,160 --> 00:01:13,280 Speaker 2: quick read of it in the car on the wait 25 00:01:13,280 --> 00:01:15,720 Speaker 2: and take a drop off? But did I summarize that correctly? 26 00:01:15,760 --> 00:01:19,119 Speaker 2: And yeah, I wholeheartedly agree. But as teticians, I think 27 00:01:19,120 --> 00:01:20,960 Speaker 2: we've been saying that for decades, right. 28 00:01:22,000 --> 00:01:25,160 Speaker 1: True, but they had a specific, a specific formula. 29 00:01:25,280 --> 00:01:27,400 Speaker 2: Oh oh, the cottage cheese. 30 00:01:27,200 --> 00:01:30,440 Speaker 1: One yes, yes, yes, yes, yes, yes, yes she. 31 00:01:30,520 --> 00:01:32,840 Speaker 2: Was okay, So yeah, she was basically saying that the 32 00:01:32,840 --> 00:01:33,520 Speaker 2: most viral. 33 00:01:33,680 --> 00:01:36,440 Speaker 1: She says, this is the best. This is her pick. 34 00:01:36,760 --> 00:01:40,520 Speaker 2: Yeah, it was protein and fiber, and so she recommended 35 00:01:40,640 --> 00:01:43,880 Speaker 2: having something like cottage cheese, berries and some seeds like 36 00:01:43,959 --> 00:01:45,920 Speaker 2: some cheer or some black seeds for breakfast. And she 37 00:01:46,040 --> 00:01:48,240 Speaker 2: was saying that that is by far, hands down, the 38 00:01:48,240 --> 00:01:51,200 Speaker 2: best breakfast you would ever get. And I don't disagree, 39 00:01:51,480 --> 00:01:54,000 Speaker 2: but I think that it's a little bit compartmentalized where 40 00:01:54,040 --> 00:01:56,040 Speaker 2: some people just don't like cottage cheese, right, some people 41 00:01:56,080 --> 00:01:58,400 Speaker 2: don't like some people don't like can't eat dairy, or 42 00:01:58,440 --> 00:02:01,440 Speaker 2: don't like to eat dairy. Some people can't handle the 43 00:02:01,520 --> 00:02:04,920 Speaker 2: texture of cheer seeds. So like, I agree, but you 44 00:02:05,000 --> 00:02:08,000 Speaker 2: can't just have one breakfast option for billions of people 45 00:02:08,080 --> 00:02:10,560 Speaker 2: out there and expect that to work. Particularly with the 46 00:02:10,600 --> 00:02:13,760 Speaker 2: cottage cheese shortages nationwide, We're having it the moment, like 47 00:02:13,800 --> 00:02:16,760 Speaker 2: your hard breast even buy cottage cheese, let alone, actually 48 00:02:16,840 --> 00:02:19,600 Speaker 2: use it for breakfast every single day. So I think 49 00:02:19,680 --> 00:02:23,760 Speaker 2: that the protein fiber option is definitely important. I think 50 00:02:23,760 --> 00:02:26,480 Speaker 2: that as sieticians we've been saying that forever. But in 51 00:02:26,520 --> 00:02:28,639 Speaker 2: my books, yes, that's going to work for you. I 52 00:02:30,000 --> 00:02:33,240 Speaker 2: I'm okay with cottage cheeseberries, cheer seeds, maybe a bit 53 00:02:33,280 --> 00:02:35,079 Speaker 2: of she was saying, like a drizzle of nut butter 54 00:02:35,200 --> 00:02:37,160 Speaker 2: or honey on top, Like, I'm okay with that. But 55 00:02:37,200 --> 00:02:38,960 Speaker 2: I just don't think a whole lot of people love 56 00:02:39,000 --> 00:02:42,040 Speaker 2: the consistency of cottage cheese. And let's be honest, like, 57 00:02:42,360 --> 00:02:44,560 Speaker 2: I think the majority of cottage cheese brands add things 58 00:02:44,600 --> 00:02:47,079 Speaker 2: like emulsifiers and stuff as well to it to make 59 00:02:47,080 --> 00:02:49,320 Speaker 2: it that little bit more kind of shelf stable. So 60 00:02:49,600 --> 00:02:51,880 Speaker 2: I personally think Greek yogat's a bit of a better option, 61 00:02:52,000 --> 00:02:53,760 Speaker 2: and a lot of the Greek yogurts on the market 62 00:02:53,760 --> 00:02:56,120 Speaker 2: are a little bit higher in protein and even had 63 00:02:56,120 --> 00:02:58,240 Speaker 2: some added calcium these days. So if you're not a 64 00:02:58,320 --> 00:03:01,280 Speaker 2: huge cottage cheese fan easily sub it for a higher 65 00:03:01,360 --> 00:03:04,000 Speaker 2: protein yogurt as well. The berries are great, but they 66 00:03:04,040 --> 00:03:06,160 Speaker 2: can also be sub for any other fruit. I mean, 67 00:03:06,160 --> 00:03:08,519 Speaker 2: the stone fruit at the moment is beautiful. A couple 68 00:03:08,560 --> 00:03:11,160 Speaker 2: of kiwis goes a long way, particularly in terms of 69 00:03:11,240 --> 00:03:14,080 Speaker 2: like fiber and constipation. And then if you're just not 70 00:03:14,200 --> 00:03:18,000 Speaker 2: that soft dairy in your mouth kind of person, something 71 00:03:18,080 --> 00:03:20,600 Speaker 2: like an overnight oat or a porridge works really well. 72 00:03:20,600 --> 00:03:23,720 Speaker 2: If you're not hugely into the cottagecheese and the yogurt, 73 00:03:23,760 --> 00:03:25,920 Speaker 2: you could just add a scoop of protein powder. I 74 00:03:25,919 --> 00:03:27,560 Speaker 2: mean I have glance all the time who say to me, 75 00:03:27,600 --> 00:03:30,120 Speaker 2: you know, it's protein powder essential. No, it's not, and 76 00:03:30,160 --> 00:03:32,560 Speaker 2: we own it in the company that sells protein powder. 77 00:03:32,600 --> 00:03:35,320 Speaker 2: It's not essential, but it is a very convenient option 78 00:03:35,440 --> 00:03:38,480 Speaker 2: or convenient way to get in easily thirty grams of 79 00:03:38,520 --> 00:03:40,880 Speaker 2: protein at breakfast time. And then of course you've got 80 00:03:40,880 --> 00:03:42,840 Speaker 2: savory options. A couple of eggs on a couple of 81 00:03:42,840 --> 00:03:46,240 Speaker 2: slices of that really good quality you know, grainy toast 82 00:03:46,240 --> 00:03:48,160 Speaker 2: can go a long way. You can put your cottageeese 83 00:03:48,160 --> 00:03:49,480 Speaker 2: on toast if you don't want to eat it out 84 00:03:49,520 --> 00:03:51,800 Speaker 2: of a bowl and you know smoothie as you're really 85 00:03:51,800 --> 00:03:53,600 Speaker 2: good on the go option with a scoop of protein 86 00:03:53,640 --> 00:03:56,680 Speaker 2: powder but a yogurt added too. So I don't think 87 00:03:56,720 --> 00:03:58,680 Speaker 2: you should just do one option for breakfast. And I 88 00:03:58,720 --> 00:04:01,800 Speaker 2: don't think you know, allowing us to only eat cottage 89 00:04:01,840 --> 00:04:03,960 Speaker 2: cheese as the best option is the best for a 90 00:04:04,000 --> 00:04:06,280 Speaker 2: lot of people. But I take a point we do. 91 00:04:06,440 --> 00:04:08,080 Speaker 2: Most of us need to eat a bit more protein 92 00:04:08,120 --> 00:04:10,160 Speaker 2: and vibrant breakfast, but there are many ways you can 93 00:04:10,200 --> 00:04:10,640 Speaker 2: get that in. 94 00:04:11,600 --> 00:04:15,040 Speaker 1: I think it was one of those articles that straight 95 00:04:15,040 --> 00:04:18,240 Speaker 1: away is click bait worthy. You know, there's so much 96 00:04:18,279 --> 00:04:20,159 Speaker 1: content out there that if you just put eat protein 97 00:04:20,160 --> 00:04:21,880 Speaker 1: and carp for breakfast, no one's clicking on it if 98 00:04:21,880 --> 00:04:24,560 Speaker 1: you put what is the best breakfast? I can understand 99 00:04:24,600 --> 00:04:26,880 Speaker 1: why they would say that, though, and there's a few reasons. 100 00:04:26,960 --> 00:04:29,800 Speaker 1: The first is that it's American and cottage cheese is 101 00:04:30,320 --> 00:04:33,040 Speaker 1: much more part of the staple food supply. It's like 102 00:04:33,080 --> 00:04:35,320 Speaker 1: turkey bacon. They sort of have that a lot more. 103 00:04:36,200 --> 00:04:38,400 Speaker 1: And I think the thing with cottage cheese, fruit and 104 00:04:38,480 --> 00:04:41,960 Speaker 1: seed is that as soon as you start to introduce 105 00:04:42,000 --> 00:04:45,040 Speaker 1: foods like cereal or yoga, you get a whole myriad 106 00:04:45,120 --> 00:04:47,880 Speaker 1: of options that are more processed than others. So I 107 00:04:47,880 --> 00:04:51,440 Speaker 1: think it's just a clear message, And certainly I actually 108 00:04:51,440 --> 00:04:54,200 Speaker 1: think it's a better snack if you liked cottage cheese. 109 00:04:54,760 --> 00:04:57,400 Speaker 1: I think having that mixed with chopped fruit and seeds 110 00:04:57,440 --> 00:04:59,000 Speaker 1: would keep you full of To me, it's probably not 111 00:04:59,120 --> 00:05:02,760 Speaker 1: enough calories for breakfast, because the well balanced breakfast still 112 00:05:02,760 --> 00:05:06,080 Speaker 1: be at least three, probably four hundred calories. Like it's 113 00:05:06,120 --> 00:05:08,000 Speaker 1: a lot of cottage cheese you're eating to get that 114 00:05:08,080 --> 00:05:10,279 Speaker 1: amount of protein, like it would be over a cup, 115 00:05:10,480 --> 00:05:13,359 Speaker 1: Like that's a lot to like, whereas for a snack, 116 00:05:13,400 --> 00:05:15,200 Speaker 1: you could have say half a cup which is about 117 00:05:15,200 --> 00:05:19,120 Speaker 1: twelve grams of protein, a tablespoon of pepeters or chea 118 00:05:19,240 --> 00:05:21,560 Speaker 1: that's another five so you're close to twenty, and some 119 00:05:21,640 --> 00:05:24,479 Speaker 1: fresh fruit with fiber. I think that's a much better 120 00:05:24,520 --> 00:05:27,320 Speaker 1: snack at sort of four o'clock if you like cottage cheese. 121 00:05:27,360 --> 00:05:30,160 Speaker 1: So I think it was more of that viral hitting 122 00:05:30,240 --> 00:05:32,520 Speaker 1: of it. I think it's one of those foods that 123 00:05:32,680 --> 00:05:35,680 Speaker 1: is harder to overeat. And I think the issue often 124 00:05:35,720 --> 00:05:38,039 Speaker 1: with breakfast foods is they're sweet, and what we know 125 00:05:38,400 --> 00:05:40,880 Speaker 1: is that savory breakfast options do tend to keep people 126 00:05:41,240 --> 00:05:44,680 Speaker 1: more satisfied, so possibly they were angling for that. The 127 00:05:44,680 --> 00:05:48,200 Speaker 1: cottage cheese is more savory. But I'm not a big fan. Actually, 128 00:05:48,240 --> 00:05:50,520 Speaker 1: my dad, I'm over the break. He makes his own 129 00:05:50,520 --> 00:05:52,960 Speaker 1: cottage cheese and I put it on my Instagram. It's 130 00:05:52,960 --> 00:05:55,840 Speaker 1: actually incredibly easier. Actually even myself couldn't believe it. He 131 00:05:56,000 --> 00:05:57,880 Speaker 1: just put and you can watch it. But it's just 132 00:05:57,920 --> 00:06:01,280 Speaker 1: basically the milk with the vinegar and then straining it 133 00:06:01,360 --> 00:06:03,720 Speaker 1: and it's got nothing in it compared to when you 134 00:06:03,800 --> 00:06:06,040 Speaker 1: do look at all the varieties of cottage cheese and 135 00:06:06,040 --> 00:06:08,960 Speaker 1: the super market, they are packedful with additives because they've 136 00:06:09,000 --> 00:06:10,960 Speaker 1: got to set it and keep it fresh for longer. 137 00:06:11,040 --> 00:06:13,640 Speaker 1: But you know, you and I both if we put 138 00:06:13,640 --> 00:06:16,839 Speaker 1: anything remotely processed on our social media, we get a barrage. 139 00:06:16,920 --> 00:06:19,039 Speaker 1: I get it on Facebook all the time. You know 140 00:06:19,120 --> 00:06:22,640 Speaker 1: it's preservative. What sort of dietician are you? But that's 141 00:06:22,680 --> 00:06:26,440 Speaker 1: the reality is having processed food, they do have preservatives 142 00:06:26,440 --> 00:06:28,039 Speaker 1: in it, and if you do have capacity, and like 143 00:06:28,040 --> 00:06:31,240 Speaker 1: cottag cheese, it's actually very very easy to make. But yeah, 144 00:06:31,279 --> 00:06:32,800 Speaker 1: I would tend to use it more as a snack 145 00:06:32,920 --> 00:06:34,600 Speaker 1: rather than a base to me or I just think 146 00:06:34,600 --> 00:06:36,800 Speaker 1: you can't get enough in to get that sort of 147 00:06:36,800 --> 00:06:39,240 Speaker 1: twenty thirty grams of protein where ideally need for a 148 00:06:39,279 --> 00:06:42,400 Speaker 1: filling breakfast. But you're absolutely right, eating the same thing 149 00:06:42,480 --> 00:06:44,120 Speaker 1: day and day out is one of the worst things 150 00:06:44,120 --> 00:06:47,240 Speaker 1: we can do for metabolic health and our digestive health. 151 00:06:47,560 --> 00:06:50,360 Speaker 1: So I think, you know, rotating between a few different foods, 152 00:06:50,400 --> 00:06:52,800 Speaker 1: and the biggest piece of feedback I have with my 153 00:06:52,839 --> 00:06:56,200 Speaker 1: clients and their breakfast is add some fresh food to it. 154 00:06:56,240 --> 00:06:58,039 Speaker 1: You know, they're often grabbing the cereal with a high 155 00:06:58,040 --> 00:07:00,880 Speaker 1: protein milk or making a smoothie or eggs, but where's 156 00:07:00,880 --> 00:07:04,200 Speaker 1: the tomato, where's the rocket? So remembering that everyone needs 157 00:07:04,200 --> 00:07:06,360 Speaker 1: to add fresh food to any meal goes a long 158 00:07:06,360 --> 00:07:08,720 Speaker 1: way and bulking it out, and yeah, they might go 159 00:07:08,760 --> 00:07:10,880 Speaker 1: to you know, clients will say on board, I need 160 00:07:10,880 --> 00:07:13,280 Speaker 1: more breakfast options, and I'm like, well, you've got cereal, 161 00:07:13,600 --> 00:07:16,440 Speaker 1: you got a smoothie, you've got eggs, like you know, 162 00:07:16,480 --> 00:07:20,080 Speaker 1: their breakfast food ultimately, So you know, I find just 163 00:07:20,160 --> 00:07:22,840 Speaker 1: mixing those key varieties up and you know, if you 164 00:07:22,880 --> 00:07:25,200 Speaker 1: have some leftover savory mints one time or some smoke 165 00:07:25,240 --> 00:07:28,840 Speaker 1: salmon shawl, but generally speaking, they're the foods we lean towards, 166 00:07:28,880 --> 00:07:31,840 Speaker 1: So yeah, I would Again, I'd probably then say you 167 00:07:31,960 --> 00:07:34,240 Speaker 1: better on a piece of whole grain toast to put 168 00:07:34,240 --> 00:07:36,840 Speaker 1: the cottage cheese and chopped banaa with it with the seeds. 169 00:07:36,840 --> 00:07:39,080 Speaker 1: That would work quite well as well, Like if you 170 00:07:39,120 --> 00:07:41,320 Speaker 1: had a homstinking out loud, if you had a coffee 171 00:07:41,840 --> 00:07:43,800 Speaker 1: and then you had a slice of a good quality 172 00:07:43,800 --> 00:07:46,520 Speaker 1: bread with cottage cheese and half a banana and some 173 00:07:46,600 --> 00:07:49,320 Speaker 1: pumpkin seeds on top or chair, that's a beautiful breakfast 174 00:07:49,320 --> 00:07:51,120 Speaker 1: and that's very well balanced. And then you'd be pretty 175 00:07:51,160 --> 00:07:53,960 Speaker 1: close to twenty grams of protein at least. So I 176 00:07:54,000 --> 00:07:56,080 Speaker 1: think I'd probably add the whole grain toast to it 177 00:07:56,080 --> 00:07:58,160 Speaker 1: too to get the bulk in it. But yeah, I 178 00:07:58,240 --> 00:07:59,720 Speaker 1: just like the headline, and I think, you know, you 179 00:07:59,760 --> 00:08:03,040 Speaker 1: can always debate these different options, and sometimes I think 180 00:08:03,040 --> 00:08:05,040 Speaker 1: people are just looking for a little bit of inspiration. 181 00:08:05,640 --> 00:08:07,400 Speaker 1: But if I was doing it, I would use more 182 00:08:07,400 --> 00:08:09,560 Speaker 1: cottagecheesan fruit as a snack and then add the whole 183 00:08:09,600 --> 00:08:12,200 Speaker 1: grape toast as a ballance filling breakfast option if I 184 00:08:12,320 --> 00:08:13,080 Speaker 1: was prescribing it. 185 00:08:13,680 --> 00:08:16,480 Speaker 2: Yeah, I like to use cottage cheese as an addition 186 00:08:16,560 --> 00:08:18,880 Speaker 2: to the meal. Samehow I use protein powder as an 187 00:08:18,920 --> 00:08:21,640 Speaker 2: addition to a meal, not the meal in itself. Like 188 00:08:21,960 --> 00:08:24,200 Speaker 2: the recipe she's talking about is the bulk of its 189 00:08:24,280 --> 00:08:26,960 Speaker 2: cottage cheese, Whereas when I have cottage cheese for clients 190 00:08:27,000 --> 00:08:28,760 Speaker 2: like a it's really hard to get at the moment, 191 00:08:28,960 --> 00:08:31,120 Speaker 2: and beer it's actually quite expensive. Like a top of 192 00:08:31,120 --> 00:08:33,560 Speaker 2: cottage cheese is like six or seven dollars, and that's 193 00:08:33,559 --> 00:08:36,720 Speaker 2: the home brand variety. Like it's actually quite expensive. So 194 00:08:36,800 --> 00:08:38,400 Speaker 2: I use it to pimp up a meal, Like if 195 00:08:38,400 --> 00:08:40,920 Speaker 2: I'm doing two eggs, I'll get them a client to 196 00:08:40,960 --> 00:08:43,000 Speaker 2: mix some cottage cheese and a bit of milk into 197 00:08:43,040 --> 00:08:45,720 Speaker 2: that together, or sprinkle some mozzarella cheese on top to 198 00:08:45,760 --> 00:08:49,440 Speaker 2: boost that overall protein. Or like what was that viral recipe? 199 00:08:49,480 --> 00:08:51,480 Speaker 2: It was the sweet potato, the beef and the cottage 200 00:08:51,559 --> 00:08:54,000 Speaker 2: cheese bowls with the hot honey. That again is the 201 00:08:54,040 --> 00:08:56,120 Speaker 2: beef is the main part of the protein. The cottage 202 00:08:56,160 --> 00:08:58,199 Speaker 2: cheese is just pimping that up a little bit with 203 00:08:58,240 --> 00:09:00,480 Speaker 2: some additional protein. So I like to use it as 204 00:09:00,520 --> 00:09:02,720 Speaker 2: an addition too. If you want to have like a 205 00:09:02,760 --> 00:09:05,440 Speaker 2: savory kind of Mexican bean bowl, you could do some 206 00:09:05,480 --> 00:09:08,400 Speaker 2: black beans, some mushrooms, capsicum with a bit of cottage 207 00:09:08,440 --> 00:09:10,559 Speaker 2: cheese in there, with a bit of you know, spices 208 00:09:10,559 --> 00:09:13,080 Speaker 2: and flavor as well. So I prefer to use cottage 209 00:09:13,120 --> 00:09:16,720 Speaker 2: cheese as an addition, not as the sole meal, kind 210 00:09:16,720 --> 00:09:19,080 Speaker 2: of the bulk of the mealk because let's be honest, 211 00:09:19,120 --> 00:09:21,640 Speaker 2: it's not actually that tasty, like it's pretty bland, so 212 00:09:21,720 --> 00:09:23,760 Speaker 2: unless you're adding a lot of other things to it, 213 00:09:23,800 --> 00:09:26,080 Speaker 2: to me, it's not really that satisfying, and you can 214 00:09:26,120 --> 00:09:27,640 Speaker 2: get pretty bored with it pretty quickly. 215 00:09:28,240 --> 00:09:30,960 Speaker 1: True, true, true, true. I think that there are just 216 00:09:31,080 --> 00:09:34,439 Speaker 1: different mixes. I'm actually loving that higher protein milk actually, 217 00:09:34,960 --> 00:09:37,760 Speaker 1: because that's another product that you can add just say, 218 00:09:37,840 --> 00:09:40,840 Speaker 1: some of it to scrambled eggs or two, and you 219 00:09:40,880 --> 00:09:43,480 Speaker 1: get that extra few grams of protein that way. And 220 00:09:43,640 --> 00:09:45,680 Speaker 1: it's an addition just to bulk it up with, not 221 00:09:45,800 --> 00:09:48,839 Speaker 1: sort of loading up on more and more food. So yeah, 222 00:09:48,880 --> 00:09:50,800 Speaker 1: that's another prom I'm using a lot more with my 223 00:09:50,800 --> 00:09:53,880 Speaker 1: clients now too. All right, we've got some new data 224 00:09:53,920 --> 00:09:57,320 Speaker 1: on mental health outcomes, and I wanted to talk about 225 00:09:57,320 --> 00:10:00,000 Speaker 1: this because it is a really big data set which 226 00:10:00,240 --> 00:10:04,360 Speaker 1: interesting and whilst the findings aren't overly groundbreaking, it's certainly 227 00:10:04,400 --> 00:10:08,360 Speaker 1: an interesting study so this was a piece of research 228 00:10:08,920 --> 00:10:11,640 Speaker 1: that the reason it's so powerful is it looks at 229 00:10:11,679 --> 00:10:14,800 Speaker 1: the diets of over forty five thousand people, which is 230 00:10:14,960 --> 00:10:18,839 Speaker 1: a massive a cohort and so rarely do we have 231 00:10:18,920 --> 00:10:21,439 Speaker 1: this kind of data where you're looking at so many 232 00:10:21,559 --> 00:10:25,079 Speaker 1: different people. It's also of interest because it's an Australian 233 00:10:25,440 --> 00:10:28,080 Speaker 1: data set which is relevant to us, and it was 234 00:10:28,080 --> 00:10:31,640 Speaker 1: published in the International Journal of Environmental Research and Public 235 00:10:31,679 --> 00:10:34,760 Speaker 1: Health just this year, so very new data and it 236 00:10:34,840 --> 00:10:38,240 Speaker 1: was basically a cross sectional data study from the Australian 237 00:10:38,320 --> 00:10:42,320 Speaker 1: National Health Survey data between twenty eleven twenty eighteen and 238 00:10:42,480 --> 00:10:45,400 Speaker 1: was looking at the relationship between fruit and vegetable or 239 00:10:45,400 --> 00:10:49,959 Speaker 1: freshbook consumption and psychological distress data. So the first thing 240 00:10:49,960 --> 00:10:51,800 Speaker 1: we will say is that it is not a cause and effect. 241 00:10:51,840 --> 00:10:54,240 Speaker 1: It's not an intervention where people were given low and 242 00:10:54,320 --> 00:10:58,400 Speaker 1: high amounts of fresh food and then checked for mental health, 243 00:10:58,400 --> 00:11:01,280 Speaker 1: which actually is an overly ethical probably wouldn't get approval. 244 00:11:01,679 --> 00:11:04,920 Speaker 1: But the reason it remains powerful is just purely because 245 00:11:04,920 --> 00:11:08,560 Speaker 1: of that sheer number of data points in study, which 246 00:11:08,800 --> 00:11:12,800 Speaker 1: makes it strong in itself. And whilst it's not overly surprising, 247 00:11:12,840 --> 00:11:16,120 Speaker 1: it is interesting given so many people we know are 248 00:11:16,160 --> 00:11:19,360 Speaker 1: affected by things like depression, anxiety, and stress in the 249 00:11:19,440 --> 00:11:22,400 Speaker 1: day to day. So it was found that there was 250 00:11:22,440 --> 00:11:26,040 Speaker 1: a strong correlation between freak consumption in general and a 251 00:11:26,120 --> 00:11:30,680 Speaker 1: reduced risk of developing psychological distress, which included those different 252 00:11:30,720 --> 00:11:34,080 Speaker 1: conditions depression, anxiety, and stress, which are all assessed using 253 00:11:34,240 --> 00:11:38,160 Speaker 1: our validated scales. Women in particular were found to benefit 254 00:11:38,200 --> 00:11:40,679 Speaker 1: from having more serves and vegetables in their diet, particularly 255 00:11:40,720 --> 00:11:43,280 Speaker 1: if they could reach five or more serves, whereas men 256 00:11:43,360 --> 00:11:46,720 Speaker 1: needed three to four to peak at that level. And 257 00:11:47,240 --> 00:11:51,480 Speaker 1: it was also an association between a consumption of sugary 258 00:11:51,559 --> 00:11:56,240 Speaker 1: drinks and a risk of depression. So if people who 259 00:11:56,280 --> 00:11:58,640 Speaker 1: have less than one server of vegetables per day, which 260 00:11:58,679 --> 00:12:01,440 Speaker 1: is not actually rising given that fewer than one in 261 00:12:01,480 --> 00:12:04,880 Speaker 1: TENNA strains receive anywhere near the recommended serves, they had 262 00:12:04,880 --> 00:12:08,040 Speaker 1: almost double the times of developing depression as well. So 263 00:12:08,120 --> 00:12:10,880 Speaker 1: basically poor diets were associated with also an increased risk 264 00:12:10,920 --> 00:12:13,920 Speaker 1: of depression. So, you know, there's a few things we 265 00:12:13,960 --> 00:12:17,400 Speaker 1: could talk about here. It's just basically more data to 266 00:12:17,480 --> 00:12:20,280 Speaker 1: say that your mental health as well as physical is 267 00:12:20,280 --> 00:12:23,839 Speaker 1: going hugely benefited from fresh food. How does it work 268 00:12:23,960 --> 00:12:26,959 Speaker 1: in a cellular level. Well, there's probably a few things. 269 00:12:27,040 --> 00:12:30,760 Speaker 1: First of all, production of certain neurochemicals neurotransmitters are going 270 00:12:30,800 --> 00:12:34,240 Speaker 1: to be heavily influenced by antioxidants, vitamin and mineral availability, 271 00:12:34,559 --> 00:12:37,720 Speaker 1: which generally comes from fresh food. And it's not difficult 272 00:12:37,760 --> 00:12:39,440 Speaker 1: to not eat a whole lot of fresh food, even 273 00:12:39,440 --> 00:12:42,400 Speaker 1: for our listeners. If you travel regularly, if you're eating 274 00:12:42,480 --> 00:12:44,959 Speaker 1: out a lot, you know you're grabbing you know, toes 275 00:12:45,040 --> 00:12:49,040 Speaker 1: for breakfast, sushi when you're out, or a quick fastpied 276 00:12:49,120 --> 00:12:51,160 Speaker 1: meal or a wrapper a sandwich at a food court. 277 00:12:51,920 --> 00:12:54,000 Speaker 1: Not having many snacks, so if you do, it's more 278 00:12:54,000 --> 00:12:58,080 Speaker 1: processed food bars, chips, et cetera. And then dinner out 279 00:12:58,120 --> 00:12:59,520 Speaker 1: you might have a piece of fish in a side 280 00:12:59,520 --> 00:13:03,000 Speaker 1: of potato. Unless you're cooking veggies. We're often getting nowhere 281 00:13:03,040 --> 00:13:05,440 Speaker 1: near so I wouldn't get all hoity if you think 282 00:13:05,440 --> 00:13:08,640 Speaker 1: that your people who don't get it are lazy, etc. 283 00:13:09,120 --> 00:13:11,079 Speaker 1: I think people who are busy off and really struggle 284 00:13:11,120 --> 00:13:13,600 Speaker 1: to get the amounts in. But basically it suggests your 285 00:13:13,600 --> 00:13:16,360 Speaker 1: body doesn't then have the chemicals and things that needs 286 00:13:16,400 --> 00:13:19,679 Speaker 1: to help keep mental health optimal. I think it's also 287 00:13:19,760 --> 00:13:22,640 Speaker 1: possibly linked to lifestyle variables like you would think. Also, 288 00:13:22,760 --> 00:13:24,400 Speaker 1: if people are eating a lot of fresh food, they're 289 00:13:24,400 --> 00:13:26,520 Speaker 1: probably also not exercising a lot. They might not be 290 00:13:26,520 --> 00:13:28,880 Speaker 1: getting a lot of sunlight. So it's probably all interlinked 291 00:13:28,920 --> 00:13:32,240 Speaker 1: to dietary choices and lifestyle choices. As we've said, it's 292 00:13:32,240 --> 00:13:34,840 Speaker 1: certainly not cause an effect, But what it is saying 293 00:13:35,000 --> 00:13:37,280 Speaker 1: is that if you are someone who is at risk 294 00:13:37,360 --> 00:13:40,280 Speaker 1: of anxiety depression, the easiest thing you can do before 295 00:13:40,280 --> 00:13:43,439 Speaker 1: you hop onto antidepressants is probably get outside and exercise, 296 00:13:43,559 --> 00:13:46,600 Speaker 1: also a known light antidepressant effect. But really got to 297 00:13:46,600 --> 00:13:49,120 Speaker 1: focus on fresh food and make that a priority each day. 298 00:13:49,559 --> 00:13:51,319 Speaker 1: You know, at least one of your meals needs to 299 00:13:51,360 --> 00:13:54,160 Speaker 1: have vegetables or salad, you know, focusing on a green 300 00:13:54,240 --> 00:13:56,320 Speaker 1: juice if you're traveling, just to tick the box on it. 301 00:13:56,360 --> 00:13:59,000 Speaker 1: And that's something I think certainly, if I'm traveling, I'll 302 00:13:59,040 --> 00:14:01,000 Speaker 1: make a concerted effort to go and buy a salad 303 00:14:01,040 --> 00:14:03,199 Speaker 1: somewhere or get a green juice, knowing I'm not getting 304 00:14:03,240 --> 00:14:06,079 Speaker 1: that amount of fresh fruit and vegetables. So yeah, just 305 00:14:06,120 --> 00:14:08,520 Speaker 1: an interesting set of data. And given the number of 306 00:14:08,559 --> 00:14:11,400 Speaker 1: people who report and have mental health is shoes, it's 307 00:14:11,440 --> 00:14:13,640 Speaker 1: certainly a no brainer and you know when I see 308 00:14:13,679 --> 00:14:15,200 Speaker 1: it as well, Lyad, and I think it feels us 309 00:14:15,240 --> 00:14:17,520 Speaker 1: through to life. My boys are now ten, they're in 310 00:14:17,600 --> 00:14:20,320 Speaker 1: year five at school, and I could name at least 311 00:14:20,320 --> 00:14:22,760 Speaker 1: five children, if not ten, of their friends who I 312 00:14:22,800 --> 00:14:25,400 Speaker 1: know who eat very too little to no fresh food. 313 00:14:25,560 --> 00:14:28,040 Speaker 1: So they would claim to not like vegetables. So they're 314 00:14:28,080 --> 00:14:30,520 Speaker 1: having things in the morning like piece of toast or 315 00:14:30,920 --> 00:14:33,200 Speaker 1: you know, chocolate milk in the morning, and then at 316 00:14:33,240 --> 00:14:35,240 Speaker 1: school they'll have no fresh food. They might order a 317 00:14:35,280 --> 00:14:39,120 Speaker 1: pie or have a plain vegemi sandwich at lunch after school, chips, 318 00:14:39,120 --> 00:14:42,200 Speaker 1: snap food, hot chips at child group Charlie's that do 319 00:14:42,320 --> 00:14:45,360 Speaker 1: two or fried chips for kids after school, and then 320 00:14:45,400 --> 00:14:48,160 Speaker 1: dinner they late sausages or nuggets or plain white pasta. 321 00:14:48,200 --> 00:14:50,800 Speaker 1: There is no fresh food in that day. So here 322 00:14:50,800 --> 00:14:52,880 Speaker 1: we are as parents, all worried about our kids' mental 323 00:14:52,880 --> 00:14:55,480 Speaker 1: health and anxiety, and yet we're not feeding them very well. 324 00:14:55,760 --> 00:14:58,280 Speaker 1: So if you're listening with kids, these are the reasons 325 00:14:58,280 --> 00:15:01,280 Speaker 1: that it's important that whether they eat frozen peas or 326 00:15:01,320 --> 00:15:04,280 Speaker 1: a carrot stick or a green juice, or you make 327 00:15:04,320 --> 00:15:06,880 Speaker 1: them as smoothie, you chuck some spinachy, and it's imperative 328 00:15:07,360 --> 00:15:09,640 Speaker 1: that the kids get their fresh fruit and vegies, and 329 00:15:09,640 --> 00:15:13,080 Speaker 1: if they don't, you're looking for alternatives because these are 330 00:15:13,080 --> 00:15:15,880 Speaker 1: the variables that affect their food eating behaviors for their 331 00:15:15,920 --> 00:15:18,560 Speaker 1: whole life. And yeah, it's on the increase, isn't it. 332 00:15:18,600 --> 00:15:21,720 Speaker 1: Mental health issues across the board. Teenagers with anxiety depression, 333 00:15:21,840 --> 00:15:24,160 Speaker 1: well often they're not eating well. So it's the very 334 00:15:24,160 --> 00:15:27,280 Speaker 1: basic thing we can do to give our brain a 335 00:15:27,360 --> 00:15:31,160 Speaker 1: good go, a good chance at dealing with the stress 336 00:15:31,200 --> 00:15:32,800 Speaker 1: that day to day life throws at us. 337 00:15:33,360 --> 00:15:36,040 Speaker 2: Yeah, definitely. And one of the other big links with nutrition, 338 00:15:36,160 --> 00:15:39,600 Speaker 2: intake and mental health is a lot of good quality 339 00:15:39,640 --> 00:15:41,560 Speaker 2: nutrition comes down to our gut health. And we do 340 00:15:41,680 --> 00:15:43,880 Speaker 2: know with our gut health the bulk of our serotonin 341 00:15:44,040 --> 00:15:46,080 Speaker 2: is actually made in our gut. So you know, I've 342 00:15:46,080 --> 00:15:48,080 Speaker 2: had so many clients who say, oh, you know, I 343 00:15:48,080 --> 00:15:49,920 Speaker 2: don't need to worry about my gut health. It's all good. 344 00:15:49,920 --> 00:15:52,120 Speaker 2: I go to the bathroom once a day. Just because 345 00:15:52,160 --> 00:15:55,800 Speaker 2: you don't have avert gut health symptoms doesn't necessarily mean 346 00:15:55,840 --> 00:15:58,720 Speaker 2: that your gut health is optimized or your gut microbiome 347 00:15:58,840 --> 00:16:01,560 Speaker 2: is diverse as it could, because we do know that. 348 00:16:01,840 --> 00:16:04,040 Speaker 2: I always say that true health starts in your gut. 349 00:16:04,080 --> 00:16:06,320 Speaker 2: If you don't have good gut health, you really can't 350 00:16:06,600 --> 00:16:09,640 Speaker 2: be healthy overall, is what I truly believe. So I 351 00:16:09,680 --> 00:16:11,520 Speaker 2: think it is really really important, and I think it 352 00:16:11,640 --> 00:16:15,240 Speaker 2: is important to note, like Susie said that the benefit 353 00:16:15,480 --> 00:16:18,080 Speaker 2: was really for women getting higher serves or as men 354 00:16:18,160 --> 00:16:20,760 Speaker 2: tend to sort of peek around that three to four 355 00:16:20,760 --> 00:16:24,160 Speaker 2: serves of vegetables, women really needed that high vegetable intake 356 00:16:24,200 --> 00:16:27,080 Speaker 2: at five serves a day, so you know, again women 357 00:16:27,120 --> 00:16:29,800 Speaker 2: getting the short end of the stick. But it is 358 00:16:29,840 --> 00:16:32,080 Speaker 2: really important that we try to get some serves of fresh, 359 00:16:32,120 --> 00:16:35,480 Speaker 2: fruital vegetables in through breakfast and through lunch, because eating 360 00:16:35,560 --> 00:16:39,120 Speaker 2: five serves of vegetables at dinner alone is what the 361 00:16:39,160 --> 00:16:41,960 Speaker 2: bulk of people are trying to do. And I appreciate 362 00:16:41,960 --> 00:16:44,320 Speaker 2: that they're trying really hard, but it's actually really difficult 363 00:16:44,360 --> 00:16:46,760 Speaker 2: to get five serves in at dinner. It's like three 364 00:16:46,800 --> 00:16:49,840 Speaker 2: cups of vegetables, or it's about five cups of salad, 365 00:16:49,920 --> 00:16:52,400 Speaker 2: Like it's a significant amount, Like unless you're eating an 366 00:16:52,560 --> 00:16:55,680 Speaker 2: enormous salad at dinner, which you know people might do 367 00:16:55,760 --> 00:16:57,960 Speaker 2: once or twice a week, but not seven days a week. 368 00:16:58,000 --> 00:17:00,000 Speaker 2: You're just not going to get it in, So where possible, 369 00:17:00,520 --> 00:17:02,920 Speaker 2: do look for that fresh fruit and vegetables in your 370 00:17:02,920 --> 00:17:05,159 Speaker 2: breakfast or into lunch, or even just a little bit, 371 00:17:05,280 --> 00:17:07,800 Speaker 2: or have some shop veggie sticks as like an afternoon 372 00:17:07,840 --> 00:17:11,240 Speaker 2: snack to try to boost that overall intake throughout the day. 373 00:17:11,680 --> 00:17:15,000 Speaker 2: And there was an interesting smaller study referenced in this 374 00:17:15,080 --> 00:17:18,920 Speaker 2: report as well that basically suggested a link between high 375 00:17:19,000 --> 00:17:22,919 Speaker 2: sugar soft drink consumption and increased odds of depression. And 376 00:17:22,960 --> 00:17:25,119 Speaker 2: then there was also another link with that smaller study 377 00:17:25,160 --> 00:17:27,879 Speaker 2: showing a high fiber diet they think is connected to 378 00:17:28,160 --> 00:17:32,360 Speaker 2: lower levels of anxiety as well. So again further reinforces 379 00:17:32,400 --> 00:17:35,199 Speaker 2: although this was only a small sample size in the 380 00:17:35,200 --> 00:17:38,040 Speaker 2: follow up study, it further reinforces that just a good 381 00:17:38,119 --> 00:17:41,560 Speaker 2: quality diet can assist with mental health. We never recommend 382 00:17:41,600 --> 00:17:44,640 Speaker 2: people go off their antidepressants, but there has been more 383 00:17:44,680 --> 00:17:47,720 Speaker 2: and more research, particularly in the last five years or so, 384 00:17:47,760 --> 00:17:50,680 Speaker 2: showing that link between a better quality diet, more fresh 385 00:17:50,680 --> 00:17:55,200 Speaker 2: fruits and vegetables. You know, fiber from whole grain sources, legumes, nuts, 386 00:17:55,240 --> 00:17:58,040 Speaker 2: and seas can have benefits from a mental health perspective. 387 00:17:58,520 --> 00:18:00,760 Speaker 2: And if anyone's listening, there was a les Mark study 388 00:18:01,119 --> 00:18:04,280 Speaker 2: years ago called the Smiles Trial done here in Australia. 389 00:18:04,320 --> 00:18:06,359 Speaker 2: I believe it was out of a university in Melbourne. 390 00:18:06,440 --> 00:18:08,359 Speaker 2: I have a look at the Smiles Trial and that 391 00:18:08,400 --> 00:18:11,000 Speaker 2: really does show you some really fascinating stuff about the 392 00:18:11,760 --> 00:18:16,480 Speaker 2: quality of diet and reductions in some potential mental health 393 00:18:16,520 --> 00:18:20,000 Speaker 2: conditions as well. So, yeah, just another good nudgets diet 394 00:18:20,040 --> 00:18:22,080 Speaker 2: tissues to eat a bit more fresh fruit and veggie 395 00:18:22,080 --> 00:18:24,359 Speaker 2: and really make sure that the whole family is getting 396 00:18:24,359 --> 00:18:27,520 Speaker 2: that in and that it's always around the house. It's available. 397 00:18:27,680 --> 00:18:29,720 Speaker 2: You know, you chop up some veggie sticks on a Sunday, 398 00:18:30,000 --> 00:18:31,680 Speaker 2: soak them in some cold water in the fridge and 399 00:18:31,720 --> 00:18:33,760 Speaker 2: they're there and they're accessible all the times. If the 400 00:18:33,840 --> 00:18:36,000 Speaker 2: kids are hungry at dinner. I know a lot of parents, 401 00:18:36,000 --> 00:18:39,639 Speaker 2: my friends included, myself included, probably you Doo, Susie. If 402 00:18:39,640 --> 00:18:41,679 Speaker 2: the kids are hungry, we put out some veggie sticks 403 00:18:41,720 --> 00:18:44,159 Speaker 2: while we're prepping dinner so that they're not snacking on 404 00:18:44,240 --> 00:18:46,760 Speaker 2: more and more crackers and biscuits. They're actually able to 405 00:18:46,800 --> 00:18:50,239 Speaker 2: get in some extra veggies before dinner's even started. And 406 00:18:50,240 --> 00:18:52,000 Speaker 2: that way dinner if they don't eat a whole lot 407 00:18:52,000 --> 00:18:54,159 Speaker 2: of extra veggies at least they've had some in the 408 00:18:54,280 --> 00:18:57,119 Speaker 2: lead up to dinner. Can be a really great idea 409 00:18:57,240 --> 00:18:59,200 Speaker 2: just to get some more fresh food into the kids 410 00:18:59,280 --> 00:18:59,960 Speaker 2: diet as well. 411 00:19:00,720 --> 00:19:04,280 Speaker 1: True, true, all right, Leanne, your product's got to roll. 412 00:19:04,720 --> 00:19:07,399 Speaker 1: Lancelin sends me around in products and occasionally just to 413 00:19:07,400 --> 00:19:08,879 Speaker 1: make a feel like she's part of the podcast, so 414 00:19:08,960 --> 00:19:09,680 Speaker 1: that to put them in. 415 00:19:10,520 --> 00:19:14,960 Speaker 2: Random But I'm not finding them overseas, no, I. 416 00:19:15,080 --> 00:19:17,000 Speaker 1: Lie, Lilia. It comes up with the best products. But 417 00:19:17,000 --> 00:19:18,840 Speaker 1: I actually had seen this as well, So when Leanne 418 00:19:18,880 --> 00:19:20,800 Speaker 1: sent it through, I was like, great, let's do it. 419 00:19:21,320 --> 00:19:23,480 Speaker 1: So do you want to do? You want to do that? 420 00:19:23,920 --> 00:19:24,399 Speaker 1: You want to do it? 421 00:19:24,480 --> 00:19:26,639 Speaker 2: Yeah, Because the nutrition whos are quite small. 422 00:19:27,040 --> 00:19:29,840 Speaker 1: I haven't tried I haven't tried them yet though. 423 00:19:29,880 --> 00:19:31,600 Speaker 2: So I haven't either. I did have a client who 424 00:19:31,600 --> 00:19:33,840 Speaker 2: tried them who said that they were good, but she 425 00:19:33,880 --> 00:19:38,080 Speaker 2: didn't say great. She did very specifically say good. But 426 00:19:38,240 --> 00:19:41,280 Speaker 2: so the coals perform a barrel MUNDI strip. So these 427 00:19:41,320 --> 00:19:42,920 Speaker 2: aren't you. I've only seen them in the last couple 428 00:19:42,960 --> 00:19:46,560 Speaker 2: of weeks. They are three hundred grand pack for they're 429 00:19:46,560 --> 00:19:48,160 Speaker 2: six in the pack and they reach out for ten 430 00:19:48,200 --> 00:19:51,199 Speaker 2: dollars at the moment. So they're purely at coal, so 431 00:19:51,240 --> 00:19:53,840 Speaker 2: that that perform range, which Susan and I love as 432 00:19:53,840 --> 00:19:56,320 Speaker 2: dietitians because they've got a sports dietitian on the team 433 00:19:56,560 --> 00:19:59,760 Speaker 2: and they generally are higher protein with better quality ingredients. 434 00:19:59,840 --> 00:20:01,880 Speaker 2: When whever a client says, oh, can I get blah 435 00:20:01,920 --> 00:20:04,679 Speaker 2: blah blah from the coals perform range, I'm generally pretty 436 00:20:04,680 --> 00:20:06,919 Speaker 2: happy to say, yeah, that's probably a better option than 437 00:20:06,920 --> 00:20:09,080 Speaker 2: a lot of them on the market, because I just 438 00:20:09,119 --> 00:20:11,760 Speaker 2: find that they have been sort of formulated with some 439 00:20:11,800 --> 00:20:16,120 Speaker 2: better quality nutrition in mind. So ingredient wise, it's got 440 00:20:16,119 --> 00:20:19,280 Speaker 2: fifty percent barrel mundy. Now the barrel Mundy is from Vietnam, 441 00:20:19,880 --> 00:20:22,159 Speaker 2: so if you know strains seafood is something that you 442 00:20:22,160 --> 00:20:24,679 Speaker 2: were really after, probably not the product for you. And 443 00:20:24,720 --> 00:20:28,280 Speaker 2: then followed after the fifty percent barrel mundy is the 444 00:20:29,000 --> 00:20:33,480 Speaker 2: crumbing on there. It's sobyan oil, water, wheat flour, soy flour, 445 00:20:33,560 --> 00:20:36,040 Speaker 2: pea protein, so they're adding some pea protein in there, 446 00:20:36,080 --> 00:20:39,080 Speaker 2: which is obviously helping to boost the overall protein content. 447 00:20:39,440 --> 00:20:42,639 Speaker 2: There's some corn flours, some thickeners, some spices, salt raising 448 00:20:42,800 --> 00:20:46,520 Speaker 2: agent yeased to extract corn starch, some natural flavor being 449 00:20:46,600 --> 00:20:50,439 Speaker 2: paprika and some pepper and some pepper extract, So a 450 00:20:50,520 --> 00:20:54,000 Speaker 2: pretty good nutrition list over all. And then when we 451 00:20:54,040 --> 00:20:56,840 Speaker 2: look at the actual nutritionals on the product, as I said, 452 00:20:56,880 --> 00:20:59,280 Speaker 2: there's six strips in the box and they're saying that 453 00:20:59,400 --> 00:21:02,560 Speaker 2: a serving two, so you're gonna get three servings out 454 00:21:02,640 --> 00:21:05,320 Speaker 2: of the box of fish. So for two pieces of 455 00:21:05,359 --> 00:21:08,480 Speaker 2: the fish energy wires, there is about fifteen hundred kilodels, 456 00:21:08,480 --> 00:21:11,359 Speaker 2: which is about three hundred and sixty calories. There's twenty 457 00:21:11,400 --> 00:21:14,080 Speaker 2: eight point seven grams of protein, which is whopping for 458 00:21:14,200 --> 00:21:16,359 Speaker 2: like crumbfish. A lot of the crumbfish on the market 459 00:21:16,440 --> 00:21:19,160 Speaker 2: to serve is you know, anywhere between sort of ten 460 00:21:19,240 --> 00:21:22,320 Speaker 2: to I'm going to say, what like fifteen grams USI like, 461 00:21:22,359 --> 00:21:24,639 Speaker 2: it's very rare that you see crumbfish over about twenty 462 00:21:24,680 --> 00:21:27,240 Speaker 2: grams of protein in a serve, so twenty eight point 463 00:21:27,320 --> 00:21:30,639 Speaker 2: seven is pretty high. There's twenty two point eight grams 464 00:21:30,680 --> 00:21:33,800 Speaker 2: of fat, with four point four grams being saturated. It's 465 00:21:33,800 --> 00:21:38,040 Speaker 2: about fifteen percent total fat, nine point three grams of carbohydrate, 466 00:21:38,080 --> 00:21:40,639 Speaker 2: which we would expect in a sort of a crumbfish 467 00:21:40,680 --> 00:21:43,880 Speaker 2: type product, four point seven grams of dietary fiber, which 468 00:21:43,920 --> 00:21:46,520 Speaker 2: is pretty huge in a crumbfish product, and five hundred 469 00:21:46,520 --> 00:21:49,560 Speaker 2: and fifty milligrams of sodium, which is not insignificant. You know, 470 00:21:49,600 --> 00:21:51,960 Speaker 2: five hundred and fifty milligrams is is a good whack, 471 00:21:52,000 --> 00:21:54,800 Speaker 2: but you would expect that in a more processed food. 472 00:21:54,800 --> 00:21:56,480 Speaker 2: If you were to crumb it yourself at home and 473 00:21:56,480 --> 00:21:58,679 Speaker 2: pop it into the air fry, it's obviously going to 474 00:21:58,680 --> 00:22:00,800 Speaker 2: be better quality. But this is a hyper product that 475 00:22:01,240 --> 00:22:03,719 Speaker 2: I think can be really helpful for busy women. The 476 00:22:03,760 --> 00:22:05,640 Speaker 2: only thing I would watch if your goal is white 477 00:22:05,640 --> 00:22:07,680 Speaker 2: loss or to lean down your diet a little bit. 478 00:22:08,000 --> 00:22:10,240 Speaker 2: Two pieces is three hundred and sixty five calories, so 479 00:22:10,240 --> 00:22:12,479 Speaker 2: I wouldn't be adding, you know, a ton of potato 480 00:22:12,600 --> 00:22:15,640 Speaker 2: chips on the side and a huge salad with avocado 481 00:22:15,680 --> 00:22:17,919 Speaker 2: and quinoar and a creamy dressing on top of that, 482 00:22:18,000 --> 00:22:20,200 Speaker 2: because you could easily get yourself to an eight hundred 483 00:22:20,200 --> 00:22:22,520 Speaker 2: calorie meal. But I do think that a couple of 484 00:22:22,520 --> 00:22:25,080 Speaker 2: pieces with this, with maybe a small amount of potato 485 00:22:25,200 --> 00:22:28,120 Speaker 2: and a beautiful sad salad or some fresh veggies, even 486 00:22:28,160 --> 00:22:30,840 Speaker 2: like a stirfray or something, could go a really long waist. 487 00:22:30,880 --> 00:22:34,120 Speaker 2: So I wouldn't be riding into every client's meal plan. 488 00:22:34,200 --> 00:22:36,480 Speaker 2: But if my client, you know, didn't like fresh barrel 489 00:22:36,520 --> 00:22:38,760 Speaker 2: mondy wouldn't eat it without the crumbing on it. This 490 00:22:38,960 --> 00:22:41,320 Speaker 2: is certainly a good option and certainly a lot higher 491 00:22:41,359 --> 00:22:44,639 Speaker 2: protein than a lot of the crumbfish on the market, 492 00:22:44,720 --> 00:22:48,479 Speaker 2: So I think it has a specific place in a diet. 493 00:22:48,640 --> 00:22:51,280 Speaker 2: But I think if somebody really did love crumbfish, this 494 00:22:51,320 --> 00:22:52,720 Speaker 2: could be a really good option for them, and I 495 00:22:52,760 --> 00:22:54,960 Speaker 2: would be popping it into the air fryer because I 496 00:22:55,000 --> 00:22:57,080 Speaker 2: think that would make it really nice and crispy. What 497 00:22:57,119 --> 00:22:57,520 Speaker 2: do you think? 498 00:22:58,640 --> 00:23:01,040 Speaker 1: Yeah, I don't. I try and to stray in seafood, 499 00:23:01,560 --> 00:23:03,439 Speaker 1: and I do have a conflict of interest. I do 500 00:23:03,520 --> 00:23:06,320 Speaker 1: consult to Tafoul and they do now have ocean farmed 501 00:23:06,400 --> 00:23:09,320 Speaker 1: barrel mundy. Now, admittedly that does tend to be more 502 00:23:09,320 --> 00:23:14,840 Speaker 1: expensive to buy fresh fish, so I yeah, I sort 503 00:23:14,880 --> 00:23:18,000 Speaker 1: of would I buy it, Probably not, because I would 504 00:23:18,040 --> 00:23:21,920 Speaker 1: get generally fresh fish. My favorite seafood in the freezer 505 00:23:21,920 --> 00:23:24,760 Speaker 1: section is the steam fresh bird's eye. Fill its with 506 00:23:24,800 --> 00:23:27,760 Speaker 1: a little bit of sauce on them, because they're high protein. 507 00:23:28,119 --> 00:23:29,720 Speaker 1: I don't you know, if you can avoid a crumb 508 00:23:29,760 --> 00:23:33,080 Speaker 1: it's usually better for you. I think, possibly for people 509 00:23:33,160 --> 00:23:36,040 Speaker 1: who don't like fish very much and they find that 510 00:23:36,080 --> 00:23:38,280 Speaker 1: they need it with a crumb or a batter to 511 00:23:38,400 --> 00:23:40,120 Speaker 1: eat it, and they're going to get a serve of fish. 512 00:23:40,200 --> 00:23:43,000 Speaker 1: The benefits that way the negative. So yeah, I think 513 00:23:43,000 --> 00:23:45,080 Speaker 1: it's that middle ground. Is it a great product? It's 514 00:23:45,080 --> 00:23:48,200 Speaker 1: probably a six seven out of ten okay for some people. 515 00:23:48,200 --> 00:23:49,960 Speaker 1: If you like it, if it means you're geting some seafood, 516 00:23:50,000 --> 00:23:52,240 Speaker 1: if you are prepared to pay extra for fresh or 517 00:23:52,280 --> 00:23:55,160 Speaker 1: Australian or non crumbed, even that's going to be better 518 00:23:55,200 --> 00:23:58,080 Speaker 1: for you. So yeah, I think it's just an interesting 519 00:23:58,080 --> 00:24:00,480 Speaker 1: product because we're seeing so many of these high protein 520 00:24:00,480 --> 00:24:03,439 Speaker 1: ones out there, and what I do with the frozen 521 00:24:03,480 --> 00:24:05,560 Speaker 1: fish if I'm keeping it in the freezer for the 522 00:24:05,640 --> 00:24:08,119 Speaker 1: kids in particular, for I want to quick dinner you 523 00:24:08,160 --> 00:24:11,080 Speaker 1: know after running or something with some sweet potato chips 524 00:24:11,080 --> 00:24:13,760 Speaker 1: and some peas. All tend to sort of get the 525 00:24:13,960 --> 00:24:16,399 Speaker 1: ones that are fifty sixty percent fish. I probably wouldn't 526 00:24:16,400 --> 00:24:18,679 Speaker 1: buy the higher protein ones for the kids anyway, and 527 00:24:18,720 --> 00:24:21,600 Speaker 1: if you're motivated and even get the filets and crumblin yourself. 528 00:24:21,680 --> 00:24:24,160 Speaker 1: So I think it's an option, just an interesting one, 529 00:24:24,200 --> 00:24:25,679 Speaker 1: and yeah, would sit middle ground for me. 530 00:24:25,920 --> 00:24:27,880 Speaker 2: I think from a budgeting perspective, I was just thinking 531 00:24:27,880 --> 00:24:29,960 Speaker 2: because my initial thought was like, oh, ten dollars for 532 00:24:29,960 --> 00:24:32,680 Speaker 2: a box. That's rough, but then seafood is very expensive. 533 00:24:32,680 --> 00:24:35,240 Speaker 2: You could easily pay fifteen dollars for one piece of salmon, 534 00:24:35,520 --> 00:24:37,960 Speaker 2: and given that there's three servings in this box, that's 535 00:24:37,960 --> 00:24:42,080 Speaker 2: three dollars thirty serve. That's huge when like, if budgeting 536 00:24:42,200 --> 00:24:44,119 Speaker 2: is something that you're really trying to tighten up in 537 00:24:44,119 --> 00:24:46,520 Speaker 2: the household, this could be a really good option just 538 00:24:46,560 --> 00:24:48,879 Speaker 2: to have in the freezer. Is it austrayan barral Mundy No, 539 00:24:49,280 --> 00:24:52,159 Speaker 2: and that is why it is significantly cheap obviously, But 540 00:24:52,240 --> 00:24:54,960 Speaker 2: from a budging perspective, you probably can't go past something 541 00:24:55,000 --> 00:24:56,800 Speaker 2: like this. I would think it's a really good option 542 00:24:56,840 --> 00:24:58,640 Speaker 2: if you're trying to tighten the budget a little bit, 543 00:24:58,800 --> 00:25:00,920 Speaker 2: having something like this in the free with a bag 544 00:25:00,960 --> 00:25:03,160 Speaker 2: of potato gems and adding it but a frozen peas 545 00:25:03,160 --> 00:25:05,720 Speaker 2: and beans on the side could be quite a nourishing, 546 00:25:05,760 --> 00:25:08,120 Speaker 2: balanced meal. You can't really beat three bucks a serve 547 00:25:08,200 --> 00:25:10,440 Speaker 2: to get some good amiga frees in and a higher 548 00:25:10,480 --> 00:25:13,280 Speaker 2: load of protein. So that for me would be a 549 00:25:13,359 --> 00:25:16,000 Speaker 2: strong standout because I don't really think there's anything on 550 00:25:16,040 --> 00:25:19,400 Speaker 2: the market that affordable. Really these days, when we look 551 00:25:19,400 --> 00:25:21,240 Speaker 2: at the cost of groceries, it's only going up and 552 00:25:21,280 --> 00:25:24,480 Speaker 2: up enough, so it is pretty affordable. Per serving is 553 00:25:24,520 --> 00:25:25,520 Speaker 2: probably the biggest. 554 00:25:25,240 --> 00:25:28,240 Speaker 1: Benefit, especially when you're asking, like we've discussed a couple 555 00:25:28,280 --> 00:25:30,720 Speaker 1: of weeks ago, like twenty bucks to buy fish and 556 00:25:30,800 --> 00:25:33,919 Speaker 1: chips at the shop. Seriously, much better to do. And 557 00:25:34,000 --> 00:25:37,000 Speaker 1: I'll do that now regularly, whether it's the frozen pizza 558 00:25:37,119 --> 00:25:40,240 Speaker 1: or fish, rather by takeaway, because the takeaway will cost 559 00:25:40,240 --> 00:25:43,520 Speaker 1: me eighty one hundred dollars no veggies, whereas at least 560 00:25:43,560 --> 00:25:46,120 Speaker 1: if I get a frozen fish box and it's even 561 00:25:46,119 --> 00:25:48,600 Speaker 1: if it's got a better the kids like it still, 562 00:25:48,600 --> 00:25:50,800 Speaker 1: and it's probably twenty dollars for the feeding the family. 563 00:25:50,840 --> 00:25:52,560 Speaker 1: So I think it's a good, quick and easy meal 564 00:25:52,600 --> 00:25:55,440 Speaker 1: that is actually much healthier than take away in most cases. 565 00:25:56,359 --> 00:26:01,280 Speaker 1: All right, Lea and the viral Japanese cheesecake. It's everywhere, 566 00:26:01,520 --> 00:26:06,080 Speaker 1: It's all over everywhere Instagram, it's all over TikTok. Now 567 00:26:06,320 --> 00:26:08,880 Speaker 1: have you done it? Leanne's often she's young, she's often 568 00:26:08,920 --> 00:26:09,760 Speaker 1: done the trends. 569 00:26:09,960 --> 00:26:12,879 Speaker 2: I haven't done it. So many people have said to me, 570 00:26:13,000 --> 00:26:15,359 Speaker 2: can you do this? Can you do there, and I 571 00:26:15,480 --> 00:26:18,119 Speaker 2: refuse to do it because my feedback whatever. So I 572 00:26:18,320 --> 00:26:20,520 Speaker 2: was like, what do you think of it? It's not cheesecake. 573 00:26:20,560 --> 00:26:23,080 Speaker 2: It's called the viral Japanese cheesecake. It's not cheesecake. It's 574 00:26:23,080 --> 00:26:25,880 Speaker 2: biscuits and yogurt. Okay, let's be very clear. It might 575 00:26:25,920 --> 00:26:28,359 Speaker 2: taste good, it might be good from a macro perspective, 576 00:26:28,359 --> 00:26:29,879 Speaker 2: but it is biscuits and yogurt. I want to be 577 00:26:30,000 --> 00:26:33,080 Speaker 2: very clear. It is not cheesecake. You can make cheesecake healthier, 578 00:26:33,080 --> 00:26:35,200 Speaker 2: but unless there is cream cheese and there, my friends, 579 00:26:35,280 --> 00:26:38,560 Speaker 2: it is not cheesecake. It's biscuits and yogurt. And I 580 00:26:38,640 --> 00:26:40,440 Speaker 2: did try it, but I would like a flat out 581 00:26:40,480 --> 00:26:42,919 Speaker 2: refused to post it on my Instagram because I'm all 582 00:26:42,920 --> 00:26:45,000 Speaker 2: about the trends. I love trying a good trend and 583 00:26:45,080 --> 00:26:46,840 Speaker 2: letting people know about it. I love that I've been 584 00:26:46,840 --> 00:26:48,600 Speaker 2: doing that for years. But this is one I just 585 00:26:48,640 --> 00:26:51,000 Speaker 2: couldn't try because I'm like, it's not cheesecake, it's soggy 586 00:26:51,000 --> 00:26:54,639 Speaker 2: biscuits and yogat let's be honest. And I love those biscuits, 587 00:26:54,840 --> 00:26:57,679 Speaker 2: but I like to eat them separately and I like 588 00:26:57,760 --> 00:26:59,240 Speaker 2: to eat my yogurt separately. 589 00:27:00,240 --> 00:27:02,720 Speaker 1: What yogurt did you use to do it? So you 590 00:27:02,880 --> 00:27:06,400 Speaker 1: use biscoths because it's it's basically originally started with the. 591 00:27:06,359 --> 00:27:09,960 Speaker 2: Bisco biscuits and you're supposed to use playing yogurt. Yeah, 592 00:27:10,000 --> 00:27:12,520 Speaker 2: so I did it in that, and then I also 593 00:27:12,600 --> 00:27:15,280 Speaker 2: had a vanilla activity in the fridge. I tried it 594 00:27:15,320 --> 00:27:17,119 Speaker 2: in as well. And I'm not saying it's bad, like 595 00:27:17,200 --> 00:27:19,719 Speaker 2: it's fine. It's tasty, don't get me wrong, but I 596 00:27:19,800 --> 00:27:22,520 Speaker 2: prefer to eat those little biscuits separately when they're crunchy 597 00:27:22,600 --> 00:27:25,119 Speaker 2: not soggy. And I just like playing yogurt, and I 598 00:27:25,160 --> 00:27:27,720 Speaker 2: would probably prefer like some strawberries and my yogurt. So 599 00:27:27,720 --> 00:27:29,919 Speaker 2: it's not a bad thing if you love it, I 600 00:27:29,920 --> 00:27:32,159 Speaker 2: think it's fine, Like there's no reason you can't eat it. 601 00:27:32,200 --> 00:27:34,680 Speaker 2: But it's not a really recipe to me. You stick 602 00:27:34,680 --> 00:27:37,240 Speaker 2: in some biscuits and a tubber yogurt, they go soggy. 603 00:27:37,560 --> 00:27:39,119 Speaker 2: If you like it, it's your thing, eat it, but 604 00:27:39,240 --> 00:27:41,480 Speaker 2: it's not really my thing. Yeah. 605 00:27:41,520 --> 00:27:43,800 Speaker 1: So first of all, I think if you don't like 606 00:27:43,840 --> 00:27:47,439 Speaker 1: biscof now I like biscuits, don't get me wrong. But 607 00:27:48,200 --> 00:27:49,960 Speaker 1: I've got my very good friend and will often say 608 00:27:50,000 --> 00:27:51,720 Speaker 1: we have your biscuit with our tea and when no, 609 00:27:51,760 --> 00:27:53,080 Speaker 1: we're not supposed to be having them. But I do 610 00:27:53,240 --> 00:27:55,080 Speaker 1: like that as a bit of a comfort thing. A 611 00:27:55,200 --> 00:27:58,119 Speaker 1: chop coated scotsh finger would be my go to. But 612 00:27:59,000 --> 00:28:01,760 Speaker 1: I don't like biscos so to me, I know, people 613 00:28:01,800 --> 00:28:03,639 Speaker 1: love it and it's all over everything. And if I 614 00:28:03,680 --> 00:28:05,840 Speaker 1: look at oh no, they're nineteen percent fat of bisco off. 615 00:28:05,840 --> 00:28:07,359 Speaker 1: It's not overly healthy. I thought they might be a 616 00:28:07,400 --> 00:28:09,359 Speaker 1: bit lower in fat. They're just lights and they're lower 617 00:28:09,400 --> 00:28:13,320 Speaker 1: calorie wheat, flowers, sugar, vegetable oil. Yeah, so it's not 618 00:28:13,400 --> 00:28:15,320 Speaker 1: for me, Like if I'm indulging, I'll having a teller 619 00:28:15,400 --> 00:28:18,359 Speaker 1: before i'd have bispop. It's not my flavor. So I 620 00:28:18,440 --> 00:28:21,959 Speaker 1: think that if you find sticking a couple of biscofs 621 00:28:21,960 --> 00:28:23,520 Speaker 1: in a Greek yo yet and that's a bit of 622 00:28:23,560 --> 00:28:24,919 Speaker 1: a treat for you. You know, if you had a 623 00:28:24,960 --> 00:28:28,240 Speaker 1: high protein your pro shabanni tub in the afternoon with 624 00:28:28,320 --> 00:28:30,639 Speaker 1: a couple of biscofs, you'd be okay actually if you 625 00:28:30,760 --> 00:28:32,720 Speaker 1: like it. But no, it's not rich like cheese cake. 626 00:28:33,280 --> 00:28:36,040 Speaker 1: I'm reading this article though, because this is actually quite fun. 627 00:28:36,080 --> 00:28:39,680 Speaker 1: This was on taste dot com and they tested all 628 00:28:39,720 --> 00:28:43,120 Speaker 1: different combinations of biscuits and yogurt to work out what 629 00:28:43,240 --> 00:28:45,920 Speaker 1: is the best tasting one, which I actually find very entertaining, 630 00:28:46,280 --> 00:28:47,640 Speaker 1: so I'll take you through that just for a bit 631 00:28:47,680 --> 00:28:51,560 Speaker 1: of fun. So they tested the Farmer's Union Greek Vanilla yogurt, 632 00:28:51,560 --> 00:28:54,120 Speaker 1: which is actually not overly high in protein and all 633 00:28:54,160 --> 00:28:57,080 Speaker 1: low in sugar from memory, with the Biscoff biscuits, and 634 00:28:57,120 --> 00:28:59,800 Speaker 1: they voted that very highly. That got close to tenor 635 00:29:00,080 --> 00:29:02,080 Speaker 1: t so that's with sort of the better taste in 636 00:29:02,120 --> 00:29:05,520 Speaker 1: Greek yogurt and the actual bisco biscuits. Then they did 637 00:29:05,560 --> 00:29:08,960 Speaker 1: the Tama Valley yogurt with like Italian you know, like 638 00:29:09,000 --> 00:29:11,960 Speaker 1: the ones you used in Tira Massou, which are quite 639 00:29:11,960 --> 00:29:15,160 Speaker 1: low in fat, and that got very low scores. And 640 00:29:15,200 --> 00:29:16,800 Speaker 1: I'm not a fan of Tama Valley because they had 641 00:29:16,880 --> 00:29:18,600 Speaker 1: cream to it that's very high in sugar. It's what 642 00:29:18,720 --> 00:29:21,360 Speaker 1: Leanna and I would call a dessert yogurt, So that's 643 00:29:21,400 --> 00:29:24,240 Speaker 1: not on our list of good options. Then they tried 644 00:29:24,280 --> 00:29:27,600 Speaker 1: the Shabane Lemon, which also isn't low in sugar from memory, 645 00:29:27,600 --> 00:29:30,200 Speaker 1: with the Arnate's Lemon cris biscuit. You know that the 646 00:29:30,360 --> 00:29:33,360 Speaker 1: late dubble layered one with the cream and that scored 647 00:29:33,480 --> 00:29:36,240 Speaker 1: very low. They didn't like that combo at all. Then 648 00:29:36,320 --> 00:29:39,760 Speaker 1: they tried the Gippsland Twist yogurt, which is another dessert 649 00:29:39,800 --> 00:29:43,239 Speaker 1: yogurt with Anzac biscuits which are very, very crunchy, and 650 00:29:43,280 --> 00:29:47,440 Speaker 1: that rated ten out of ten. Interestingly, but that yoga 651 00:29:47,640 --> 00:29:49,959 Speaker 1: is a dessert yogurt. It's higher in fat and sugar, 652 00:29:50,080 --> 00:29:53,080 Speaker 1: so that makes sense. And then they did the Shabanny 653 00:29:53,480 --> 00:29:56,720 Speaker 1: regular Shavanni. Again it's not those sugar with wheatbicks, the 654 00:29:56,720 --> 00:30:00,160 Speaker 1: honey crunch wheatbiks bites. So they said that was a 655 00:30:00,240 --> 00:30:02,200 Speaker 1: nice breakfast. But I would actually put it in a 656 00:30:02,600 --> 00:30:05,840 Speaker 1: yo pro or a Shabanni low sugar. I wouldn't use 657 00:30:05,880 --> 00:30:08,480 Speaker 1: the plane flavored Shabanne with it. So I think you 658 00:30:08,520 --> 00:30:11,200 Speaker 1: can do it. But yeah, I think that it's like anything. 659 00:30:11,240 --> 00:30:13,000 Speaker 1: If it seems too good to be true, it usually is. 660 00:30:13,360 --> 00:30:16,080 Speaker 1: And probably my top mix would be just a low 661 00:30:16,120 --> 00:30:19,480 Speaker 1: sugar Greek yogurt with the original couple of bisco offs 662 00:30:19,480 --> 00:30:22,400 Speaker 1: if you really wanted it. That I off the record, 663 00:30:22,440 --> 00:30:24,160 Speaker 1: I'm not a big yogurt fan myself, so I would 664 00:30:24,160 --> 00:30:24,640 Speaker 1: never eat that. 665 00:30:25,640 --> 00:30:28,600 Speaker 2: I think the funny thing is how many biscuits people 666 00:30:28,640 --> 00:30:30,480 Speaker 2: are putting in there. Like I saw some people doing 667 00:30:30,520 --> 00:30:32,240 Speaker 2: it and they put two in there, And then I 668 00:30:32,280 --> 00:30:34,120 Speaker 2: saw other people doing it and they had like twenty 669 00:30:34,200 --> 00:30:36,280 Speaker 2: two biscuits, Like there was no room left for anything else. 670 00:30:36,320 --> 00:30:38,120 Speaker 2: There was just so many damn biscuits in there. So 671 00:30:38,240 --> 00:30:40,640 Speaker 2: I think, you know, it comes down to portion control 672 00:30:40,680 --> 00:30:42,920 Speaker 2: as well. If you're looking for a healthy treat, you know, 673 00:30:42,960 --> 00:30:45,000 Speaker 2: two biscuits into a yogurt is not a big deal. 674 00:30:45,200 --> 00:30:47,240 Speaker 2: But if you're sliding you know, ten of them into 675 00:30:47,280 --> 00:30:49,959 Speaker 2: your tubber yogurt, it's becoming more of a dessert than 676 00:30:49,960 --> 00:30:52,880 Speaker 2: a healthier treat option. So I think portion control is key, 677 00:30:53,080 --> 00:30:53,760 Speaker 2: like any trend. 678 00:30:54,320 --> 00:30:56,280 Speaker 1: Yeah, and the issue with biscuits in Jeneral is like 679 00:30:56,280 --> 00:30:58,480 Speaker 1: who's having one or two? You know, you have five, 680 00:30:58,680 --> 00:31:00,959 Speaker 1: you know, like it's just so over eat them. And 681 00:31:01,240 --> 00:31:03,440 Speaker 1: back in the day when you only had biscuits as 682 00:31:03,480 --> 00:31:05,520 Speaker 1: your daily sweet tree, sure, but now we have so 683 00:31:05,560 --> 00:31:08,120 Speaker 1: many other things. So I think, yeah, there are certainly 684 00:31:08,120 --> 00:31:11,120 Speaker 1: ways you can do it in a healthier way. But yeah, 685 00:31:11,240 --> 00:31:12,840 Speaker 1: it's a bit of a fun thing. But yes, I 686 00:31:12,840 --> 00:31:15,200 Speaker 1: would agree with you Lene, it's actually not cheesecake, So 687 00:31:15,240 --> 00:31:17,880 Speaker 1: don't kid yourself. All right, Well, that brings us to 688 00:31:17,920 --> 00:31:20,160 Speaker 1: the end of the Nutrition Couch for another week. Please 689 00:31:20,200 --> 00:31:22,320 Speaker 1: keep telling your friends about us so we can continue 690 00:31:22,360 --> 00:31:25,480 Speaker 1: to grow, and if you are looking for a great 691 00:31:25,560 --> 00:31:29,640 Speaker 1: quality protein, check out our design by Dietitians range online 692 00:31:30,120 --> 00:31:32,560 Speaker 1: or our growing range of evidence based supplements for women. 693 00:31:32,920 --> 00:31:34,520 Speaker 1: And we look forward to seeing you bright and early 694 00:31:34,640 --> 00:31:35,560 Speaker 1: next Wednesday morning. 695 00:31:36,080 --> 00:31:43,800 Speaker 2: Thanks for listenings.