1 00:00:00,680 --> 00:00:03,000 Speaker 1: What do you eat for breakfast? Is it coffee, maybe 2 00:00:03,040 --> 00:00:05,640 Speaker 1: a granola, maybe just some toast. There are a lot 3 00:00:05,680 --> 00:00:08,200 Speaker 1: of opinions when it comes to what we should and 4 00:00:08,240 --> 00:00:11,200 Speaker 1: shouldn't be eating for breakfast, and in some cases, should 5 00:00:11,280 --> 00:00:13,560 Speaker 1: we even be having it at all. So we're going 6 00:00:13,600 --> 00:00:15,960 Speaker 1: to take a deep dive into breakfast and with the 7 00:00:16,040 --> 00:00:18,520 Speaker 1: latest research shows us when it comes to eating for 8 00:00:18,600 --> 00:00:21,000 Speaker 1: breakfast your metabolism and weight control. 9 00:00:21,560 --> 00:00:24,319 Speaker 2: Hi, I'm Leanne Ward and I'm Cze Burrow, and. 10 00:00:24,440 --> 00:00:27,680 Speaker 1: Together we bring you the Nutrition Couch, the weekly podcast 11 00:00:27,680 --> 00:00:29,639 Speaker 1: that keeps you up to date on everything that you 12 00:00:29,720 --> 00:00:32,040 Speaker 1: need to know in the world of nutrition as well 13 00:00:32,080 --> 00:00:35,199 Speaker 1: as breakfast. Today we chat all things sugar cravings and 14 00:00:35,200 --> 00:00:37,879 Speaker 1: there's simple steps that you can take back to control 15 00:00:37,960 --> 00:00:41,120 Speaker 1: your own sugar cravings. And the Glucose Goddess has a 16 00:00:41,159 --> 00:00:43,920 Speaker 1: new supplement on the market to help control our blood 17 00:00:43,920 --> 00:00:46,519 Speaker 1: glucose levels. So we'll have a quick discussion about that. 18 00:00:46,720 --> 00:00:49,080 Speaker 1: And our listener question is all about. 19 00:00:48,680 --> 00:00:52,080 Speaker 2: Ham and is it really that bad? So so zy? 20 00:00:52,120 --> 00:00:54,480 Speaker 1: To kick us off today, we are chatting all things 21 00:00:54,520 --> 00:00:57,360 Speaker 1: balancing breakfast. But before we do that, we just wanted 22 00:00:57,360 --> 00:00:59,760 Speaker 1: to quickly let our listeners know about a change in 23 00:01:00,440 --> 00:01:02,040 Speaker 1: for our International Women's Day event. 24 00:01:02,760 --> 00:01:05,559 Speaker 3: So ly and we had talked at length on last 25 00:01:05,560 --> 00:01:09,679 Speaker 3: podcast episode about hosting an event in Sydney from Burnout 26 00:01:09,680 --> 00:01:13,120 Speaker 3: to Best Self, and we had really hoped to be 27 00:01:13,120 --> 00:01:16,200 Speaker 3: able to bring that to our listeners live. Unfortunately, we've 28 00:01:16,200 --> 00:01:18,679 Speaker 3: had a couple of family things pop up which is 29 00:01:18,720 --> 00:01:20,759 Speaker 3: going to make it impossible to do a live event 30 00:01:20,800 --> 00:01:23,440 Speaker 3: on that date, So we are we're really disappointed, to 31 00:01:23,440 --> 00:01:25,559 Speaker 3: be honest, we planned that event for a really long time. 32 00:01:25,640 --> 00:01:28,920 Speaker 3: You can imagine how many hours go into securing speakers 33 00:01:28,920 --> 00:01:32,520 Speaker 3: and lineup and locations, but unfortunately, for various reasons, it's 34 00:01:32,560 --> 00:01:36,160 Speaker 3: just proving logistically too difficult. Leanne and I both have 35 00:01:36,280 --> 00:01:39,520 Speaker 3: young families, we've got extended families, and something's happened that's 36 00:01:39,520 --> 00:01:42,560 Speaker 3: making that just not going to work. So we are 37 00:01:42,600 --> 00:01:45,319 Speaker 3: still going to offer a live stream event. You may 38 00:01:45,360 --> 00:01:47,280 Speaker 3: remember at the end of last year we held a 39 00:01:47,319 --> 00:01:51,720 Speaker 3: couple wide weight and Hack Your Hormones, which were incredibly 40 00:01:51,760 --> 00:01:55,040 Speaker 3: well received. So certainly it's not as good as live, 41 00:01:55,120 --> 00:01:57,360 Speaker 3: but it's pretty good, and so we are going to 42 00:01:57,440 --> 00:02:00,280 Speaker 3: do one on that same night, the Thursday March then, 43 00:02:00,440 --> 00:02:03,720 Speaker 3: and we'll be covering energy hormones and taking it to 44 00:02:03,760 --> 00:02:05,520 Speaker 3: your best self. It will be Leanne and I, but 45 00:02:05,560 --> 00:02:08,360 Speaker 3: again we'll do the format where we answer questions and 46 00:02:08,360 --> 00:02:10,919 Speaker 3: we really lead back into how you can eat and 47 00:02:11,240 --> 00:02:14,720 Speaker 3: look after your body through the ages to maintain your 48 00:02:14,760 --> 00:02:17,280 Speaker 3: best self and your best body. So we're very sorry. 49 00:02:17,280 --> 00:02:19,000 Speaker 3: I know a lot of you are looking forward to it, 50 00:02:19,160 --> 00:02:22,840 Speaker 3: but it just has proved impossible to come together. So 51 00:02:22,880 --> 00:02:25,600 Speaker 3: we will still have an event to celebrate International Women's Say, 52 00:02:25,600 --> 00:02:27,720 Speaker 3: it would just be a slightly different format, so you 53 00:02:27,760 --> 00:02:29,840 Speaker 3: can still see the details for that on our website, the. 54 00:02:29,840 --> 00:02:31,079 Speaker 4: Nutritioncouch dot com. 55 00:02:31,360 --> 00:02:33,480 Speaker 3: And no one is as disappointed as we are, but 56 00:02:33,720 --> 00:02:35,680 Speaker 3: unfortunately we have to make the decision last week, so 57 00:02:35,720 --> 00:02:39,040 Speaker 3: we apologize profusely. If it's inconvenience anyone, it certainly wasn't 58 00:02:39,080 --> 00:02:39,640 Speaker 3: our intention. 59 00:02:40,400 --> 00:02:42,280 Speaker 1: Yeah, so we thank you again for your support and 60 00:02:42,320 --> 00:02:43,840 Speaker 1: we really do help to catch up. But it will 61 00:02:43,880 --> 00:02:46,400 Speaker 1: be in more of an online format this year rather 62 00:02:46,440 --> 00:02:48,720 Speaker 1: than a live event, and who knows, maybe the gods 63 00:02:48,720 --> 00:02:50,040 Speaker 1: will shine down on us at the end of the 64 00:02:50,160 --> 00:02:51,959 Speaker 1: end and we'll be able to run potentially another one. 65 00:02:52,040 --> 00:02:54,480 Speaker 1: But yeah, just this stage is proving too difficult, as 66 00:02:54,520 --> 00:02:56,600 Speaker 1: Susie mentioned, so we do hope to see your lovely 67 00:02:56,639 --> 00:02:58,880 Speaker 1: faces online and if you do have the ability to 68 00:02:58,960 --> 00:03:02,360 Speaker 1: join us live same night, the Thursday, the seventh of March, 69 00:03:02,480 --> 00:03:04,280 Speaker 1: we will be doing it online. You can ask us 70 00:03:04,280 --> 00:03:06,320 Speaker 1: in Q and as live and if not, you can 71 00:03:06,360 --> 00:03:10,680 Speaker 1: listen to the recording anytime afterwards as well. Already, So 72 00:03:10,840 --> 00:03:13,880 Speaker 1: let's chat all about balancing breakfast sense, Susie, So, I 73 00:03:13,880 --> 00:03:17,080 Speaker 1: guess the first question is should I even be eating breakfast? 74 00:03:17,240 --> 00:03:19,480 Speaker 1: You know, some people choose not to, and that's completely 75 00:03:19,560 --> 00:03:21,600 Speaker 1: I guess it's a very personal decision whether or not 76 00:03:21,600 --> 00:03:22,520 Speaker 1: we should eat breakfast. 77 00:03:22,680 --> 00:03:24,160 Speaker 2: Susie and I are both of the opinion. 78 00:03:24,240 --> 00:03:27,280 Speaker 1: We both work with women predominantly in the weight management area, 79 00:03:27,520 --> 00:03:29,480 Speaker 1: and we both have a strong belief that a well 80 00:03:29,720 --> 00:03:32,240 Speaker 1: nourishing and fueling breakfast is one of the best ways 81 00:03:32,240 --> 00:03:34,600 Speaker 1: to start the day. But certainly, if I have clients 82 00:03:34,600 --> 00:03:37,160 Speaker 1: who wake up they're not exercising, they're not that hungry, 83 00:03:37,200 --> 00:03:39,280 Speaker 1: they're busy, they're on the wrong I'm very happy for 84 00:03:39,320 --> 00:03:41,080 Speaker 1: them to push breakfast out a couple of hours. It 85 00:03:41,120 --> 00:03:43,240 Speaker 1: doesn't necessarily mean you have to wake up at six 86 00:03:43,280 --> 00:03:46,240 Speaker 1: am and eat. Eating breakfast isn't so much about the time. 87 00:03:46,520 --> 00:03:48,280 Speaker 1: But I do like my clients to get in a 88 00:03:48,320 --> 00:03:51,440 Speaker 1: well balanced meal some stage in the morning. Whether that's 89 00:03:51,440 --> 00:03:54,160 Speaker 1: between kind of six or ten am is kind of 90 00:03:54,200 --> 00:03:57,640 Speaker 1: my I guess structure around breakfast eating. But I think 91 00:03:57,680 --> 00:04:01,800 Speaker 1: the quality of your breakfast choices probably outweighs the decision 92 00:04:01,840 --> 00:04:03,680 Speaker 1: of if you should eat breakfast or not. You know, 93 00:04:03,680 --> 00:04:05,520 Speaker 1: if you're having two bits of white toast with jam, 94 00:04:05,640 --> 00:04:09,080 Speaker 1: or you're having a coffee with sugar, you know, syrup 95 00:04:09,120 --> 00:04:12,000 Speaker 1: added in, plus a big sugar bowl of granola, then 96 00:04:12,160 --> 00:04:14,000 Speaker 1: you know it's not just a better thing to be 97 00:04:14,000 --> 00:04:17,320 Speaker 1: eating breakfast. The quality of your choice is absolutely matters 98 00:04:17,320 --> 00:04:19,479 Speaker 1: as well. So we do know for some of the 99 00:04:19,520 --> 00:04:21,960 Speaker 1: research when it comes to a blood sugar perspective, a 100 00:04:22,040 --> 00:04:25,640 Speaker 1: weight control perspective, it is better to have a higher 101 00:04:25,680 --> 00:04:28,479 Speaker 1: protein and a higher fiber of breakfast. Certainly, if you 102 00:04:28,520 --> 00:04:32,120 Speaker 1: have issues with you know, glucose regulation and sugar cravings, 103 00:04:32,120 --> 00:04:34,960 Speaker 1: you're probably gonna be better off with a more savory 104 00:04:35,000 --> 00:04:37,280 Speaker 1: type of breakfast. So think you know, scrambled eggs and 105 00:04:37,360 --> 00:04:39,880 Speaker 1: veggies on some whole grain toast. If you don't eat eggs, 106 00:04:39,920 --> 00:04:41,840 Speaker 1: if you more a plant based lifestyle, you can do 107 00:04:41,880 --> 00:04:44,719 Speaker 1: you know, some tumoric scrambled tofu. If you like, you 108 00:04:44,760 --> 00:04:47,279 Speaker 1: can do baked beans that sort of thing. Sardines on 109 00:04:47,360 --> 00:04:50,400 Speaker 1: toast is a wonderful option because of the really good amigatory, 110 00:04:50,440 --> 00:04:53,120 Speaker 1: healthy fats in sardines. Other options, you know, bit of 111 00:04:53,120 --> 00:04:55,200 Speaker 1: avocado and some toast or maybe some of the high 112 00:04:55,200 --> 00:04:58,080 Speaker 1: protein toast. What else have we got from a savory 113 00:04:58,120 --> 00:05:00,760 Speaker 1: breakfast perspective, susie like a nice green smoothie. 114 00:05:00,920 --> 00:05:03,599 Speaker 3: Well, I think what's interesting is the growing body of 115 00:05:03,640 --> 00:05:07,720 Speaker 3: research to show the benefits of specifically a high protein breakfast, 116 00:05:08,080 --> 00:05:12,120 Speaker 3: but also at a savory angle, because traditionally breakfast has 117 00:05:12,200 --> 00:05:15,760 Speaker 3: been sweeter, you know, the breakfast cereal, even toast toppings 118 00:05:15,760 --> 00:05:18,479 Speaker 3: things like natella jam, honey, peanut butter. 119 00:05:18,400 --> 00:05:19,200 Speaker 4: Or fairly sweet. 120 00:05:19,680 --> 00:05:22,520 Speaker 3: And certainly my observation, Lanne is when people are going 121 00:05:22,640 --> 00:05:26,159 Speaker 3: to cafes, you know, it's the sour dough. Now, there's 122 00:05:26,160 --> 00:05:28,640 Speaker 3: this perception that sour dough's healthy. And we've discussed this 123 00:05:28,680 --> 00:05:31,640 Speaker 3: before on the potty. Sour jough is actually generally white 124 00:05:31,680 --> 00:05:34,080 Speaker 3: sour dough, so you would argue it's still quite refined. 125 00:05:34,480 --> 00:05:36,880 Speaker 3: So I think that the first thing I want listeners 126 00:05:36,960 --> 00:05:38,520 Speaker 3: to know is that you want to be getting about 127 00:05:38,560 --> 00:05:41,160 Speaker 3: at least twenty to thirty grams of good quality protein. 128 00:05:41,640 --> 00:05:43,919 Speaker 3: So that's things like a protein based bread, or a 129 00:05:43,960 --> 00:05:47,000 Speaker 3: couple of eggs on toast, or a high protein yogurt. 130 00:05:46,720 --> 00:05:48,320 Speaker 4: Or of course something like a protein powder. 131 00:05:48,320 --> 00:05:51,159 Speaker 3: Of course, we have nourish, which offers over twenty grams 132 00:05:51,200 --> 00:05:54,599 Speaker 3: of high quality protein perserve. But on top of that, 133 00:05:54,680 --> 00:05:56,800 Speaker 3: I think what we don't always talk about is that 134 00:05:56,839 --> 00:06:00,760 Speaker 3: those nutrients in that mix of foods offers essentially amino 135 00:06:00,800 --> 00:06:04,799 Speaker 3: acid loucine, which has a key role in regulating insulin 136 00:06:04,960 --> 00:06:06,800 Speaker 3: levels in the body. So that's perhaps one of the 137 00:06:06,800 --> 00:06:10,760 Speaker 3: reasons that people with PCOS insulin resistance or having weight 138 00:06:10,800 --> 00:06:13,800 Speaker 3: issues do better on a high protein breakfast because of 139 00:06:13,800 --> 00:06:17,360 Speaker 3: that high loucine content. But in addition to that, we're 140 00:06:17,360 --> 00:06:19,560 Speaker 3: also understanding that as soon as you have a more 141 00:06:19,600 --> 00:06:22,800 Speaker 3: savory breakfast option, it really helps to keep blood glucose 142 00:06:22,880 --> 00:06:25,760 Speaker 3: levels controlled, and this is the component of breakfast in 143 00:06:25,880 --> 00:06:28,839 Speaker 3: meals that my clients will most commonly miss out. So 144 00:06:28,880 --> 00:06:31,880 Speaker 3: it's things like adding the tomatoes the spinach. If you're 145 00:06:31,880 --> 00:06:35,080 Speaker 3: having an egg breakfast, it's grating some zucchini in oats, 146 00:06:35,120 --> 00:06:37,120 Speaker 3: or making sure that you're not using a sweet yogurt 147 00:06:37,120 --> 00:06:40,240 Speaker 3: with your breakfast. It's using things like baked beans as 148 00:06:40,240 --> 00:06:42,640 Speaker 3: a toast topping rather than just reaching for the honey. 149 00:06:42,960 --> 00:06:44,880 Speaker 3: So that is another little trick that I think a 150 00:06:44,920 --> 00:06:47,480 Speaker 3: lot of people will resonate because if you do grab 151 00:06:47,839 --> 00:06:51,200 Speaker 3: a coffee and even just a slice of toast, it 152 00:06:51,240 --> 00:06:53,120 Speaker 3: still tends to be on the sweet side, keeping in 153 00:06:53,480 --> 00:06:55,800 Speaker 3: mind that milk is generally sweet, even though it's naturally 154 00:06:55,839 --> 00:06:58,160 Speaker 3: occurring sugar. So a lot of my clients will have 155 00:06:58,200 --> 00:07:00,760 Speaker 3: a wrap for breakfast lean or even a crack with 156 00:07:00,800 --> 00:07:03,320 Speaker 3: some salmon or tuna, or we're going to talk about 157 00:07:03,320 --> 00:07:05,279 Speaker 3: process meat in a minute, but even some turkey or 158 00:07:05,320 --> 00:07:08,080 Speaker 3: ham with cheese, and I find that can work really 159 00:07:08,160 --> 00:07:11,560 Speaker 3: well in helping to regulate appetite, likely because of the 160 00:07:11,600 --> 00:07:13,440 Speaker 3: effect on black glucose control. 161 00:07:13,800 --> 00:07:15,440 Speaker 1: And I quickly jump in and mentioned, of course, we 162 00:07:15,480 --> 00:07:17,000 Speaker 1: have our wonderful protein range. 163 00:07:17,080 --> 00:07:18,120 Speaker 2: Susie mentioned nourish. 164 00:07:18,160 --> 00:07:20,120 Speaker 1: It is called Nourish, but it's actually found it designed 165 00:07:20,160 --> 00:07:23,800 Speaker 1: by Dietitians dot com. So the range itself we've called Nourish, 166 00:07:23,800 --> 00:07:25,800 Speaker 1: But if you just google nourish protein powder, it's probably 167 00:07:25,840 --> 00:07:27,400 Speaker 1: not going to come up. You do need to head two, 168 00:07:27,440 --> 00:07:30,880 Speaker 1: designed by dietitians to find our wonderful protein powder. And 169 00:07:30,920 --> 00:07:33,360 Speaker 1: again that's not a meal replacement. It's simply just adding 170 00:07:33,400 --> 00:07:35,120 Speaker 1: some protein into your meal. So if you want to 171 00:07:35,120 --> 00:07:37,640 Speaker 1: do some overnight oats, again, you can make it sweeter 172 00:07:37,680 --> 00:07:39,520 Speaker 1: if you're going to put fruit and you know a 173 00:07:39,520 --> 00:07:42,160 Speaker 1: bit of flavored yogurt or a flavored protein powder through there, 174 00:07:42,240 --> 00:07:44,080 Speaker 1: or you can make it more savory based where you 175 00:07:44,120 --> 00:07:46,520 Speaker 1: can grate a little bit of zoochinneys through there just 176 00:07:46,520 --> 00:07:49,040 Speaker 1: to have some plain you know, plain Greek yogurt, a 177 00:07:49,080 --> 00:07:51,000 Speaker 1: little bit of cheer seeds, and you know, maybe a 178 00:07:51,000 --> 00:07:53,320 Speaker 1: shake of cinnamon or nutmeg or something like that into 179 00:07:53,400 --> 00:07:55,600 Speaker 1: it as well. So you can take the more sweeter 180 00:07:55,720 --> 00:07:58,640 Speaker 1: style breakfasts and make them a little bit more savory, 181 00:07:58,800 --> 00:08:01,360 Speaker 1: and that can just help to troll that want will 182 00:08:01,520 --> 00:08:03,960 Speaker 1: need to have sugar all day long. But I'll give 183 00:08:03,960 --> 00:08:05,920 Speaker 1: you a funny example, Susie. We went down to the 184 00:08:05,960 --> 00:08:08,160 Speaker 1: local cafe you and I visited it quite frequently. It's 185 00:08:08,200 --> 00:08:10,560 Speaker 1: quite good, just near my house, and they had a 186 00:08:10,560 --> 00:08:13,280 Speaker 1: big sign up and they were like breakfast special, black 187 00:08:13,320 --> 00:08:15,760 Speaker 1: Forest Waffles for breakfast. And we went down there and 188 00:08:15,800 --> 00:08:17,760 Speaker 1: David took one look at it and He's like, oh god, 189 00:08:17,800 --> 00:08:19,560 Speaker 1: I couldn't even order that and make me feel sick. 190 00:08:19,600 --> 00:08:22,040 Speaker 1: And I was like, it's literally dessert for breakfast. And 191 00:08:22,120 --> 00:08:24,600 Speaker 1: it's just it's so common in Australia to go out 192 00:08:24,640 --> 00:08:28,120 Speaker 1: and people order these huge things of pancakes or waffles 193 00:08:28,200 --> 00:08:30,960 Speaker 1: or French toasts and it is literally like eating dessert 194 00:08:31,000 --> 00:08:32,640 Speaker 1: for breakfast, or in a sigh bowls. 195 00:08:32,440 --> 00:08:33,120 Speaker 2: Or another one. 196 00:08:33,200 --> 00:08:35,120 Speaker 1: I put something up on my Instagram the other day 197 00:08:35,120 --> 00:08:37,640 Speaker 1: and so many people are commenting saying that they would 198 00:08:37,760 --> 00:08:40,480 Speaker 1: astounded the amount of sugar in a commercially made a 199 00:08:40,559 --> 00:08:42,439 Speaker 1: Siah bowl. Of course, if you make it yourself at home, 200 00:08:42,520 --> 00:08:45,120 Speaker 1: you'll hopefully make it a little bit healthier with you know, 201 00:08:45,280 --> 00:08:47,760 Speaker 1: nowhere near as much fruit or juice added. But the 202 00:08:47,800 --> 00:08:51,800 Speaker 1: commercially available ones at cafes and juice bars are loaded 203 00:08:51,840 --> 00:08:54,160 Speaker 1: with you know, fifty plus grams of sugar. So we 204 00:08:54,200 --> 00:08:56,920 Speaker 1: are literally having dessert for breakfast. So I do think 205 00:08:56,920 --> 00:08:59,599 Speaker 1: that if you are someone that struggles with sugar cravings 206 00:08:59,679 --> 00:09:03,000 Speaker 1: or weight control, you probably do want to start with 207 00:09:03,040 --> 00:09:05,640 Speaker 1: a more savory based breakfast, perhaps not every day, but 208 00:09:05,720 --> 00:09:08,360 Speaker 1: maybe every second day or a couple of times a week. 209 00:09:08,559 --> 00:09:10,480 Speaker 1: If you do find that you start with a sweet 210 00:09:10,520 --> 00:09:13,000 Speaker 1: breakfast and then you find that it's really difficult to 211 00:09:13,040 --> 00:09:15,439 Speaker 1: get those sugar cravings under control for the rest of 212 00:09:15,480 --> 00:09:15,880 Speaker 1: the day. 213 00:09:16,480 --> 00:09:19,480 Speaker 3: It is indeed, so I think that breakfast is one 214 00:09:19,520 --> 00:09:23,280 Speaker 3: of those things that the research constantly changes. But certainly 215 00:09:23,920 --> 00:09:26,440 Speaker 3: while some people and still I have clients every week 216 00:09:26,480 --> 00:09:28,160 Speaker 3: he'll come in land and say to me that they've 217 00:09:28,160 --> 00:09:31,679 Speaker 3: been trying fasting and be skipping that first meal. Now 218 00:09:31,920 --> 00:09:33,920 Speaker 3: it's not always the case, because don't forget that if 219 00:09:33,960 --> 00:09:35,920 Speaker 3: you have a tea or coffee with sugar, inner or 220 00:09:35,960 --> 00:09:37,800 Speaker 3: even a bit of milk, that breaks the fast, so 221 00:09:37,840 --> 00:09:40,480 Speaker 3: then you're not getting that benefit of that prolonged period 222 00:09:40,559 --> 00:09:43,920 Speaker 3: without eating. But in my experience working with women, particularly 223 00:09:43,920 --> 00:09:47,319 Speaker 3: women who struggle a little bit with hormone control, definitely 224 00:09:47,360 --> 00:09:49,240 Speaker 3: eating something within an hour or two I find is 225 00:09:49,240 --> 00:09:52,199 Speaker 3: the best way to boost metabolic rate. And the key 226 00:09:52,240 --> 00:09:55,680 Speaker 3: though is getting that key nutrient balance. And most days 227 00:09:55,720 --> 00:09:58,079 Speaker 3: I'd be giving feedback to client more protein. You're not 228 00:09:58,120 --> 00:10:00,480 Speaker 3: getting enough protein, so just keep an eye on the amount. 229 00:10:00,559 --> 00:10:03,360 Speaker 3: So for example, sour dough with AVO, which is again 230 00:10:03,760 --> 00:10:07,800 Speaker 3: a popular breakfast choice, very little protein. So you're getting 231 00:10:07,800 --> 00:10:09,559 Speaker 3: the fat, but you're not getting that twenty grams of 232 00:10:09,640 --> 00:10:11,680 Speaker 3: high quality protein, so you're much better to have half 233 00:10:11,679 --> 00:10:14,560 Speaker 3: the avocado and an egg or two, or a slice 234 00:10:14,600 --> 00:10:16,920 Speaker 3: of protein toast and egg and the avo, you know, 235 00:10:17,000 --> 00:10:18,520 Speaker 3: just to make sure you're getting the balance. So we're 236 00:10:18,559 --> 00:10:22,040 Speaker 3: generally encouraging a bit of good quality carbohydrate and some 237 00:10:22,080 --> 00:10:25,319 Speaker 3: good fat, small amount, whether it's from avocado or some nuts, 238 00:10:25,360 --> 00:10:27,760 Speaker 3: bread if you're doing a Bircher bowl, or some nuts 239 00:10:27,760 --> 00:10:30,199 Speaker 3: and seeds. Definitely veggies when you can get it in, 240 00:10:30,320 --> 00:10:34,160 Speaker 3: but that protein element will quite possibly revolutionize your weight 241 00:10:34,160 --> 00:10:37,560 Speaker 3: loss Jenney, particularly if you're using a semiglutide medication like 242 00:10:37,600 --> 00:10:40,280 Speaker 3: ozen Peak, where you know, it's really really important that 243 00:10:40,280 --> 00:10:42,760 Speaker 3: we're targeting those protein levels at every meal. 244 00:10:43,640 --> 00:10:44,880 Speaker 4: But that next. 245 00:10:44,880 --> 00:10:47,800 Speaker 3: Topic of discussion really actually leads very powerfully into this, 246 00:10:47,920 --> 00:10:50,679 Speaker 3: and it's a topic that always gets a lot of attension, 247 00:10:50,800 --> 00:10:55,559 Speaker 3: and it's about cravings. And whenever I'm writing out nutrition content, 248 00:10:55,800 --> 00:10:58,720 Speaker 3: everyone loves anything on cravings because I think as females, 249 00:10:59,240 --> 00:11:02,120 Speaker 3: it resonates with all of us that there's cravings, particularly 250 00:11:02,280 --> 00:11:04,800 Speaker 3: certain times of the month. We'll just talk about that 251 00:11:04,920 --> 00:11:08,959 Speaker 3: intense desire for some sweet food or you know, late 252 00:11:09,000 --> 00:11:12,080 Speaker 3: afternoon and even that three pm slump when we're looking 253 00:11:12,080 --> 00:11:13,719 Speaker 3: for something sweet. So we thought it was time to 254 00:11:13,760 --> 00:11:16,640 Speaker 3: perhaps discuss the science of cravings and. 255 00:11:16,600 --> 00:11:18,040 Speaker 4: What's actually going on in the body. 256 00:11:18,360 --> 00:11:20,959 Speaker 3: But in my experience land how to prevent and manage them, 257 00:11:21,000 --> 00:11:23,400 Speaker 3: because I find that it's just a never ending cycle 258 00:11:23,640 --> 00:11:28,439 Speaker 3: once you're into experiencing them regularly and then also feeding them. 259 00:11:28,400 --> 00:11:29,880 Speaker 4: So a craving. 260 00:11:29,880 --> 00:11:32,360 Speaker 3: There's a couple of reasons why you may have a craving. 261 00:11:33,160 --> 00:11:36,719 Speaker 3: It may be because you've programmed to be seeking out 262 00:11:36,760 --> 00:11:40,280 Speaker 3: that stimulus. Certainly, the brain is very good at expecting 263 00:11:40,320 --> 00:11:42,720 Speaker 3: certain things at certain times. So if you routinely have 264 00:11:42,840 --> 00:11:45,160 Speaker 3: something sweet after your lunch, so a soft drink, for example, 265 00:11:45,200 --> 00:11:47,679 Speaker 3: a diet soft drink, or at you know, three four 266 00:11:47,720 --> 00:11:50,560 Speaker 3: o'clock you might have some biscuits or some chocolates, or 267 00:11:50,600 --> 00:11:53,360 Speaker 3: even after dinner, it's likely that over time your body 268 00:11:53,400 --> 00:11:55,280 Speaker 3: has been used to that stimulus. So if you want 269 00:11:55,280 --> 00:11:59,360 Speaker 3: to break it, over time, it will reduce because it 270 00:11:59,400 --> 00:12:01,440 Speaker 3: won't just go away on it so ow, and it's 271 00:12:01,480 --> 00:12:05,160 Speaker 3: basically the body seeking out stimulation. But a certain amount 272 00:12:05,200 --> 00:12:08,640 Speaker 3: of that craving will be determined by blood glucose regulation, 273 00:12:08,760 --> 00:12:10,679 Speaker 3: and this where what you're having for lunch may be 274 00:12:10,840 --> 00:12:14,280 Speaker 3: relevant because in my experience, if people have either a 275 00:12:14,400 --> 00:12:17,400 Speaker 3: later lunch, so lunch that's say two or three o'clock, 276 00:12:18,000 --> 00:12:20,960 Speaker 3: and or a high carbohydrate lunch, so it might appear healthy, 277 00:12:21,040 --> 00:12:24,160 Speaker 3: but just be relatively high in carbohydrates, so things like rice, 278 00:12:24,679 --> 00:12:28,760 Speaker 3: big slices of bread, sour dough wraps, pasta based meals, 279 00:12:29,000 --> 00:12:33,480 Speaker 3: sushi rolls, and reasonably high proportions of carbohydrate in that meal. 280 00:12:33,600 --> 00:12:36,000 Speaker 3: So you're not getting two or three cups of salad 281 00:12:36,040 --> 00:12:37,880 Speaker 3: or edge, and you're not getting a good whack of 282 00:12:37,920 --> 00:12:40,840 Speaker 3: a piece of chicken breast or tuneut or salmon or 283 00:12:40,880 --> 00:12:44,000 Speaker 3: tofu or even sort of legumes and like beans. What 284 00:12:44,160 --> 00:12:46,640 Speaker 3: then happens is you get a hit of glucose in 285 00:12:46,679 --> 00:12:48,960 Speaker 3: the blood, and then an hour or so later you 286 00:12:49,000 --> 00:12:51,880 Speaker 3: get a subsequent drop. And that spike will be largely 287 00:12:51,880 --> 00:12:54,960 Speaker 3: dependent on the macro nutrient balance of the meal. So 288 00:12:55,080 --> 00:12:59,200 Speaker 3: if you find that you're often feeling that craving after eating, 289 00:12:59,240 --> 00:13:01,840 Speaker 3: the first thing I'm questioning is, if you've got your 290 00:13:01,880 --> 00:13:04,080 Speaker 3: meal balance right, are you having two to three cups 291 00:13:04,120 --> 00:13:06,199 Speaker 3: of salad or badge, which I guarantee most people are 292 00:13:06,200 --> 00:13:08,080 Speaker 3: not because it takes a lot of preparation and time 293 00:13:08,080 --> 00:13:11,280 Speaker 3: to eat for stuff. Secondly, are you having too much carb? 294 00:13:11,400 --> 00:13:14,160 Speaker 3: Is there too much rice? Quinoir grain? For the amount 295 00:13:14,160 --> 00:13:17,080 Speaker 3: of protein? And then is the protein you're having good quality? 296 00:13:17,200 --> 00:13:19,800 Speaker 3: So things like ham don't have as much protein as 297 00:13:19,800 --> 00:13:22,160 Speaker 3: say a piece of chicken breast, So making sure you're 298 00:13:22,160 --> 00:13:25,000 Speaker 3: getting a good sort of whole source of protein. A 299 00:13:25,040 --> 00:13:28,360 Speaker 3: couple of eggs, a piece of tofu protein yogurt will 300 00:13:28,360 --> 00:13:31,120 Speaker 3: go a long way in helping to reduce that sugar 301 00:13:31,200 --> 00:13:34,600 Speaker 3: spike that you get and hence in turn should stop 302 00:13:35,080 --> 00:13:37,520 Speaker 3: with that intense craving and just you can't think of 303 00:13:37,520 --> 00:13:40,520 Speaker 3: anything else. But the other tip or information I have 304 00:13:40,679 --> 00:13:42,960 Speaker 3: is that if you do have a craving for whatever reason, 305 00:13:43,000 --> 00:13:44,480 Speaker 3: you may have done a big run in the morning, 306 00:13:44,559 --> 00:13:46,720 Speaker 3: you may be on your period, you may have been 307 00:13:46,760 --> 00:13:48,480 Speaker 3: having a shocking day at work and just need a 308 00:13:48,520 --> 00:13:52,320 Speaker 3: little hit. The worst thing you can do if your 309 00:13:52,360 --> 00:13:55,440 Speaker 3: goal is to take control of sugar cravings is to 310 00:13:55,480 --> 00:13:58,760 Speaker 3: feed it with more sweet food, because if you feed 311 00:13:58,760 --> 00:14:01,400 Speaker 3: a craving with more sweet food, it just continues that 312 00:14:01,400 --> 00:14:04,200 Speaker 3: glucose spike and you won't feel satisfied. And that's why 313 00:14:04,240 --> 00:14:05,840 Speaker 3: you can eat a whole packet a biscuits or a 314 00:14:05,840 --> 00:14:07,920 Speaker 3: whole block of chocolate, because you just keep eating that 315 00:14:08,000 --> 00:14:10,320 Speaker 3: same stimulus. So the first thing you can do if 316 00:14:10,320 --> 00:14:12,840 Speaker 3: you're having a sugar craving is you've got to change 317 00:14:13,240 --> 00:14:15,800 Speaker 3: the taste palate and you've got to go to something savory. 318 00:14:16,200 --> 00:14:18,280 Speaker 3: So if you're craving something, you're much better to have 319 00:14:18,320 --> 00:14:22,080 Speaker 3: a sliceotour of cheese on a cracker or some plain 320 00:14:22,200 --> 00:14:25,560 Speaker 3: yogurt with something tart like passion fruit, because what that 321 00:14:25,640 --> 00:14:28,760 Speaker 3: will do is neutralize that desire for sweet food. And 322 00:14:28,840 --> 00:14:31,720 Speaker 3: even if you do have something sweet, if you have 323 00:14:31,840 --> 00:14:34,320 Speaker 3: those more savory flavors first, it's going to help to 324 00:14:34,440 --> 00:14:38,560 Speaker 3: neutralize it and control it rather than letting it control you. 325 00:14:39,000 --> 00:14:40,760 Speaker 3: So I have a general rule with my clients to 326 00:14:40,840 --> 00:14:42,640 Speaker 3: keep off as much sweet food as they can in 327 00:14:42,680 --> 00:14:45,040 Speaker 3: the day, and then I find the cravings are much 328 00:14:45,040 --> 00:14:48,200 Speaker 3: better in general, and it's probably likely as a result 329 00:14:48,240 --> 00:14:51,160 Speaker 3: of glucose regulation. Now, the other important thing to be 330 00:14:51,200 --> 00:14:54,520 Speaker 3: noting is it's normal for people to have cravings at 331 00:14:54,520 --> 00:14:57,920 Speaker 3: certain times. Again, it might be hormonal, it might be 332 00:14:57,920 --> 00:14:59,960 Speaker 3: because you just tired and run down, could be a 333 00:15:00,080 --> 00:15:02,200 Speaker 3: number of reasons. And if it's occasional, once a month, 334 00:15:02,240 --> 00:15:05,240 Speaker 3: no problem. But if you're someone who's literally riding off 335 00:15:05,240 --> 00:15:08,120 Speaker 3: sugar cravings all day, to me, that's a sign you 336 00:15:08,120 --> 00:15:11,360 Speaker 3: could have glucose regulation issues. And I'd be questioning, particularly 337 00:15:11,360 --> 00:15:13,880 Speaker 3: if you're overweight, particularly if you're carrying weight around your 338 00:15:13,920 --> 00:15:17,480 Speaker 3: abdominal area, do you need to get your glucose levels checks? 339 00:15:17,520 --> 00:15:19,680 Speaker 3: Do you need to get your insulin levels checked? Because 340 00:15:19,840 --> 00:15:23,440 Speaker 3: if you've got unbalanced or unstable glucose or elevated glucose, 341 00:15:23,840 --> 00:15:26,280 Speaker 3: that will drive that desire for more sweet food. So 342 00:15:26,320 --> 00:15:29,920 Speaker 3: the underlying issues your glucose insulin levels, it's not the craving. 343 00:15:29,960 --> 00:15:32,360 Speaker 3: The craving is the symptom. So keep in mind that 344 00:15:32,360 --> 00:15:35,120 Speaker 3: that can be a very strong marker for issues with 345 00:15:35,200 --> 00:15:38,360 Speaker 3: or higher blood glucose levels, which quite possibly require medical 346 00:15:38,400 --> 00:15:41,160 Speaker 3: type management. And it was actually funnily and so I 347 00:15:41,160 --> 00:15:44,160 Speaker 3: have someone in my life who has a blood glucose 348 00:15:44,200 --> 00:15:47,600 Speaker 3: monitor for various reasons, and they were at my house 349 00:15:47,640 --> 00:15:50,440 Speaker 3: recently and I did a blood glucose test and my 350 00:15:50,520 --> 00:15:53,320 Speaker 3: glucose level was like really high, like it was like 351 00:15:53,400 --> 00:15:56,320 Speaker 3: seven point eight after it was quite a while after eating, 352 00:15:56,800 --> 00:15:59,000 Speaker 3: So of course I instantly thought I had diabetes. It 353 00:15:59,040 --> 00:16:01,440 Speaker 3: does turn out I was on a metation the increased it, 354 00:16:01,640 --> 00:16:03,800 Speaker 3: but I just went onto Amazon and I bought it 355 00:16:03,800 --> 00:16:07,040 Speaker 3: Blood glucose monitor. I'm obsessed. I can't stop using it. 356 00:16:07,040 --> 00:16:11,280 Speaker 3: It's so interesting. So sure, it's always best if you're 357 00:16:11,280 --> 00:16:13,600 Speaker 3: worried about glucose levels to go and see your doctor, 358 00:16:13,640 --> 00:16:16,360 Speaker 3: of course, but there are a number of monitoring devices 359 00:16:16,360 --> 00:16:18,360 Speaker 3: you can get online. I think the monitor I got 360 00:16:18,360 --> 00:16:20,520 Speaker 3: on Amazon was sixty dollars like that was for the 361 00:16:20,560 --> 00:16:22,200 Speaker 3: monitor and all the strips as well. 362 00:16:22,760 --> 00:16:23,320 Speaker 4: So good. 363 00:16:23,480 --> 00:16:24,720 Speaker 2: So even you can do a little bit. 364 00:16:24,680 --> 00:16:26,600 Speaker 3: Of self monitoring yourself and you might pick up you've 365 00:16:26,600 --> 00:16:29,560 Speaker 3: got hyperglycemia, you might go really low after meals. It 366 00:16:29,640 --> 00:16:32,440 Speaker 3: might be a bit of data that helps understand what's 367 00:16:32,440 --> 00:16:35,040 Speaker 3: actually going on with cravings and how you can eat 368 00:16:35,080 --> 00:16:37,000 Speaker 3: in a way that may keep them better controlled. 369 00:16:37,520 --> 00:16:38,080 Speaker 2: Fair point. 370 00:16:38,160 --> 00:16:40,000 Speaker 1: But I will say that if you are someone that 371 00:16:40,080 --> 00:16:43,000 Speaker 1: has a background in disordered eating or obsessive sort of 372 00:16:43,040 --> 00:16:46,440 Speaker 1: thoughts around nutrition, seriously, please don't go buy a glucose monitor. 373 00:16:46,480 --> 00:16:47,840 Speaker 1: You're just you're going to do your own head in 374 00:16:48,000 --> 00:16:49,640 Speaker 1: and you also need to have the skills in the 375 00:16:49,720 --> 00:16:52,680 Speaker 1: knowledge like Susi does to be able to interpret the data. 376 00:16:52,760 --> 00:16:54,280 Speaker 2: So it's all well and good to go and buy it. 377 00:16:54,280 --> 00:16:57,480 Speaker 1: It's relatively inexpensive sixty dollars on Amazon. But if you 378 00:16:57,520 --> 00:16:59,000 Speaker 1: don't know what you're looking at, if you just got 379 00:16:59,040 --> 00:17:01,120 Speaker 1: to freak yourself out, think oh my goodness, I've eaten 380 00:17:01,160 --> 00:17:03,760 Speaker 1: that food, and then give yourself food fear and start 381 00:17:03,840 --> 00:17:06,480 Speaker 1: fearing carbohydrate because it is natural for your blood sugar 382 00:17:06,520 --> 00:17:09,199 Speaker 1: levels to increase across the day. So I think the 383 00:17:09,240 --> 00:17:12,080 Speaker 1: best thing for the standard person listening is probably just 384 00:17:12,080 --> 00:17:14,320 Speaker 1: to go to see their GPN get some blood start 385 00:17:14,400 --> 00:17:16,880 Speaker 1: if they are worried or they've got diabetes. 386 00:17:16,400 --> 00:17:17,000 Speaker 2: In the family. 387 00:17:17,240 --> 00:17:19,600 Speaker 1: But if you do have that increase in knowledge, like 388 00:17:19,800 --> 00:17:22,280 Speaker 1: citing I do, and you do know how to interpret 389 00:17:22,320 --> 00:17:24,439 Speaker 1: the data that these devices are giving you, or you 390 00:17:24,480 --> 00:17:26,920 Speaker 1: have someone in your life that can, such as you'll 391 00:17:26,960 --> 00:17:28,960 Speaker 1: you know you're married to a doctor, or your best 392 00:17:28,960 --> 00:17:31,119 Speaker 1: friends a nurse, or you know and works in a 393 00:17:31,160 --> 00:17:33,560 Speaker 1: diabetes clinic, then sure, as long as you have someone 394 00:17:33,560 --> 00:17:36,280 Speaker 1: to access and interpret that data for you. If not, 395 00:17:36,320 --> 00:17:39,160 Speaker 1: I do find that in my experiences I have had 396 00:17:39,160 --> 00:17:40,960 Speaker 1: clients it's very easy to go down and grab it 397 00:17:41,040 --> 00:17:43,560 Speaker 1: hole with these sorts of things and start automatically thinking 398 00:17:43,600 --> 00:17:46,080 Speaker 1: I can't eat any carbs with any meals and getting 399 00:17:46,080 --> 00:17:48,320 Speaker 1: a lot of fear around food. So just I guess 400 00:17:48,560 --> 00:17:51,359 Speaker 1: decide where your personality lies. And if you're someone that 401 00:17:51,400 --> 00:17:54,520 Speaker 1: does get very obsessive with different things like these, perhaps 402 00:17:54,600 --> 00:17:56,560 Speaker 1: it isn't the best thing for you to do. But 403 00:17:57,119 --> 00:17:59,600 Speaker 1: going back to the sugar cravings in general, SUSI, I 404 00:17:59,640 --> 00:18:01,600 Speaker 1: do like to like you. You say to my clients, 405 00:18:01,720 --> 00:18:03,679 Speaker 1: the first question when you're getting a sugar craving is 406 00:18:03,720 --> 00:18:05,600 Speaker 1: to ask yourself, am I actually hungry? 407 00:18:05,680 --> 00:18:08,080 Speaker 2: Because if you just if you lower blood sugars. 408 00:18:07,800 --> 00:18:09,680 Speaker 1: And you're getting your craving, but the craving is more 409 00:18:09,720 --> 00:18:12,359 Speaker 1: around hunger, go and eat a proper meal because the 410 00:18:12,440 --> 00:18:14,320 Speaker 1: last thing, like Susie said, we want is few to 411 00:18:14,320 --> 00:18:16,880 Speaker 1: eat sugar on an empty stomach because it just again 412 00:18:16,960 --> 00:18:20,120 Speaker 1: spikes those glucose levels and promotes that ongoing cycle where 413 00:18:20,119 --> 00:18:22,240 Speaker 1: the more sugear have, the more sugar want, and the 414 00:18:22,240 --> 00:18:24,440 Speaker 1: more sugar that you crave. So you really do want 415 00:18:24,480 --> 00:18:27,280 Speaker 1: to make sure, if possible, you're eating a balanced meal first, 416 00:18:27,680 --> 00:18:30,080 Speaker 1: and then if the sugar craving is coming after a meal, 417 00:18:30,119 --> 00:18:31,959 Speaker 1: look at the components of the meal. Did I have 418 00:18:32,040 --> 00:18:34,639 Speaker 1: too much carbohydrate? Was I lacking in vegetables. Did I 419 00:18:34,720 --> 00:18:37,400 Speaker 1: not have enough protein? And then it also comes down 420 00:18:37,480 --> 00:18:40,720 Speaker 1: to sometimes susie in my experience, in very rare cases. 421 00:18:40,760 --> 00:18:43,959 Speaker 1: But sometimes different types of cravings can be related to 422 00:18:44,280 --> 00:18:47,480 Speaker 1: more nutritional deficiencies. But I think that's probably a lot 423 00:18:47,520 --> 00:18:51,000 Speaker 1: more overhyped than it actually is. True sides, like, sometimes 424 00:18:51,000 --> 00:18:53,680 Speaker 1: it might be a deficiency in magnesium, sometimes it might 425 00:18:53,720 --> 00:18:57,000 Speaker 1: be a deficiency in zinc leads to not just sugar cravings, 426 00:18:57,040 --> 00:18:59,159 Speaker 1: but other weird types of cravings. And then there's a 427 00:18:59,240 --> 00:19:02,600 Speaker 1: medical condition where you crave non food based items, like 428 00:19:02,640 --> 00:19:05,399 Speaker 1: some women, particularly if they're pregnant, well crave eating sand 429 00:19:05,480 --> 00:19:07,760 Speaker 1: as an example, And that's more you know, these medical 430 00:19:07,800 --> 00:19:10,480 Speaker 1: type conditions. So I would just say, like, what type 431 00:19:10,480 --> 00:19:12,600 Speaker 1: of craving is it? Does it happen to show up 432 00:19:12,600 --> 00:19:15,000 Speaker 1: at the same time every day, like it's generally after 433 00:19:15,040 --> 00:19:15,880 Speaker 1: dinner every night? 434 00:19:16,160 --> 00:19:17,600 Speaker 2: Is it three pm? Every day? 435 00:19:18,200 --> 00:19:20,479 Speaker 1: And then sort of look for patterns within your craving 436 00:19:20,520 --> 00:19:23,600 Speaker 1: and ask yourself those important questions. Am I actually hungry? 437 00:19:23,640 --> 00:19:25,200 Speaker 1: Do I need to go and eat a proper meal? 438 00:19:25,520 --> 00:19:27,920 Speaker 1: Have I ticked off all the components in a balanced 439 00:19:27,920 --> 00:19:30,639 Speaker 1: meal in the meal beforehand that I've had? Is this 440 00:19:30,720 --> 00:19:32,880 Speaker 1: more related to an emotion. Have I had a really 441 00:19:32,920 --> 00:19:35,120 Speaker 1: bad day? Am I stressed? Am I just so used 442 00:19:35,119 --> 00:19:37,280 Speaker 1: to sitting down in front of the TV after dinner 443 00:19:37,520 --> 00:19:39,720 Speaker 1: and everyone else is eating chocolate around me that I 444 00:19:39,760 --> 00:19:42,600 Speaker 1: then crave chocolate. Is it to do with your environment 445 00:19:42,720 --> 00:19:45,399 Speaker 1: or the people in your household as well, because craving 446 00:19:45,720 --> 00:19:47,399 Speaker 1: there's a lot that goes into them. And it's not 447 00:19:47,440 --> 00:19:49,959 Speaker 1: a simple fixure to say to someone who don't eat it, 448 00:19:50,200 --> 00:19:51,640 Speaker 1: or you're in your period, go and eat a whole 449 00:19:51,640 --> 00:19:53,840 Speaker 1: block of chocolate. You deserve it. It's not that black 450 00:19:53,880 --> 00:19:56,080 Speaker 1: and white. There's a lot of things that go into craving. 451 00:19:56,200 --> 00:19:58,400 Speaker 1: So I'll probably stop there, Susie, because I could probably 452 00:19:58,400 --> 00:20:00,399 Speaker 1: talk for another, you know, good two days on the 453 00:20:00,400 --> 00:20:03,240 Speaker 1: topic of graving. Spot it is something where I think 454 00:20:03,240 --> 00:20:05,600 Speaker 1: it's important to note and write down your symptoms. And 455 00:20:05,680 --> 00:20:07,240 Speaker 1: is it the same time each day? Is it the 456 00:20:07,280 --> 00:20:09,439 Speaker 1: same type of craving? Is it always sweet? Is it 457 00:20:09,480 --> 00:20:12,679 Speaker 1: always savory? Is it immediately after a meal? Because that 458 00:20:12,720 --> 00:20:14,920 Speaker 1: will actually give you a better picture and a better 459 00:20:15,040 --> 00:20:17,800 Speaker 1: understanding of what actually is happening in your life as well. 460 00:20:18,280 --> 00:20:20,560 Speaker 3: True, but the take home message never feed a sweet 461 00:20:20,560 --> 00:20:22,760 Speaker 3: craving with something sweet or you'll just be eating a 462 00:20:22,800 --> 00:20:24,160 Speaker 3: packet of biscuits before you know. 463 00:20:24,119 --> 00:20:26,280 Speaker 1: It, all, right, Susie and then we thought we'd have 464 00:20:26,320 --> 00:20:29,280 Speaker 1: a little interesting discussion about the Glucose Goddess who we 465 00:20:29,320 --> 00:20:31,919 Speaker 1: love online. She does some wonderful evidence based science. But 466 00:20:31,960 --> 00:20:34,320 Speaker 1: I screenshoted something and send it to Susie the other day, 467 00:20:34,359 --> 00:20:36,680 Speaker 1: and people were really going hard at her because she's 468 00:20:36,720 --> 00:20:40,359 Speaker 1: created this new it's called anti spike medication formulation. So 469 00:20:40,400 --> 00:20:42,679 Speaker 1: it's essentially just a like a I think it's a 470 00:20:42,680 --> 00:20:44,400 Speaker 1: herbal extra kind of in a pill, and you take 471 00:20:44,440 --> 00:20:47,560 Speaker 1: it before you have something that's you know, traditionally supposed 472 00:20:47,560 --> 00:20:49,840 Speaker 1: to spike your glucos levels and it helps to minimize 473 00:20:49,880 --> 00:20:51,960 Speaker 1: that spike. But people are going hard at it, and 474 00:20:52,000 --> 00:20:54,119 Speaker 1: we thought it was just an interesting discussion age to 475 00:20:54,119 --> 00:20:56,560 Speaker 1: talk about the science behind this formulation, but b to 476 00:20:56,640 --> 00:21:00,639 Speaker 1: also talk about you know, influences online and creating different 477 00:21:00,640 --> 00:21:02,480 Speaker 1: types of products, which Susie and I are all on 478 00:21:02,560 --> 00:21:04,399 Speaker 1: board with. Right, we've all got bills to pay. We 479 00:21:04,440 --> 00:21:06,600 Speaker 1: need to be selling something. You can't just have a 480 00:21:06,680 --> 00:21:09,760 Speaker 1: profile online where you're creating tons and you know, hours 481 00:21:09,800 --> 00:21:12,880 Speaker 1: and weeks and years of free content online and never 482 00:21:12,920 --> 00:21:14,960 Speaker 1: making a dollar for it, because you've got to pay 483 00:21:14,960 --> 00:21:17,480 Speaker 1: your bills. So it's okay for influencers to sell things, 484 00:21:17,520 --> 00:21:20,399 Speaker 1: to promote things, to create different products, but when they 485 00:21:20,400 --> 00:21:22,200 Speaker 1: are selling these things, we do want to make sure 486 00:21:22,240 --> 00:21:24,399 Speaker 1: that there is some evidence behind them and it actually 487 00:21:24,440 --> 00:21:27,800 Speaker 1: you know, benefits people as well. So the anti spike 488 00:21:27,880 --> 00:21:30,760 Speaker 1: formulation does have I think it's mostly full of you know, 489 00:21:30,800 --> 00:21:33,200 Speaker 1: like natural based, more herbal type ingredients. 490 00:21:33,200 --> 00:21:34,160 Speaker 2: It's not a medication. 491 00:21:34,440 --> 00:21:36,320 Speaker 1: I was reading through some of the I guess negative 492 00:21:36,320 --> 00:21:38,280 Speaker 1: feedback she was getting on her page. Susie and a 493 00:21:38,280 --> 00:21:40,399 Speaker 1: lot of people were saying, oh great, so we'll just 494 00:21:40,480 --> 00:21:43,240 Speaker 1: you know, treat these big sugar spikes with more medication. 495 00:21:43,320 --> 00:21:45,560 Speaker 1: You're supposed to be natural and blah blah blah, and 496 00:21:45,600 --> 00:21:48,000 Speaker 1: it is. I think people didn't really look into the 497 00:21:48,080 --> 00:21:50,639 Speaker 1: formulation itself, so it is you know, mostly based on 498 00:21:50,720 --> 00:21:53,520 Speaker 1: natural type ingredients. But I think where the difficulty lies 499 00:21:53,600 --> 00:21:56,000 Speaker 1: is she has quote a lot of really good, you know, 500 00:21:56,040 --> 00:21:59,119 Speaker 1: clinical trials and studies behind a lot of the ingredients 501 00:21:59,119 --> 00:22:01,479 Speaker 1: in these pills. But I think the bulk of the 502 00:22:01,520 --> 00:22:04,359 Speaker 1: pushback or the negative feedback was because a lot of 503 00:22:04,440 --> 00:22:06,919 Speaker 1: the clinical trials had very small studies. So they were 504 00:22:06,960 --> 00:22:09,960 Speaker 1: based on you know, thirty participants, twenty five participants, thirty 505 00:22:09,960 --> 00:22:10,679 Speaker 1: eight participants. 506 00:22:10,680 --> 00:22:12,080 Speaker 2: They weren't huge trials. 507 00:22:12,080 --> 00:22:14,639 Speaker 1: For one, a lot of them were industry funded, so 508 00:22:14,680 --> 00:22:16,600 Speaker 1: there was a little bit of a bias there because 509 00:22:16,880 --> 00:22:19,119 Speaker 1: the people that had done the trial had been the 510 00:22:19,200 --> 00:22:22,000 Speaker 1: medication company itself. So there's a little bit of you know, 511 00:22:22,400 --> 00:22:25,159 Speaker 1: I guess, an ethical consideration there for some And then 512 00:22:25,200 --> 00:22:26,840 Speaker 1: the other one was as well, you have to get 513 00:22:26,840 --> 00:22:28,800 Speaker 1: the clinical dose, so if you're looking at a trial, 514 00:22:28,800 --> 00:22:31,120 Speaker 1: and one of the ingredients she used was mull releaf 515 00:22:31,200 --> 00:22:34,920 Speaker 1: extract in that small study, which was potentially founded by 516 00:22:35,200 --> 00:22:38,480 Speaker 1: you know, the people that create this extract itself, So 517 00:22:38,640 --> 00:22:40,960 Speaker 1: the study itself had a little bit of a bias there. 518 00:22:41,119 --> 00:22:44,320 Speaker 1: But in that study they used a specific amount to 519 00:22:44,400 --> 00:22:47,280 Speaker 1: give that clinical dose to see that good research. And 520 00:22:47,359 --> 00:22:49,800 Speaker 1: I think the problem is with the formulation that it 521 00:22:49,840 --> 00:22:53,040 Speaker 1: doesn't have that same amount in there in the formulation 522 00:22:53,119 --> 00:22:56,199 Speaker 1: that she's created to replicate the same results. So they 523 00:22:56,240 --> 00:23:00,200 Speaker 1: were probably the three biggest things that I could see. 524 00:23:00,440 --> 00:23:03,240 Speaker 1: I guess why people were getting upset about it online, 525 00:23:03,280 --> 00:23:05,360 Speaker 1: but I do think as well worth actually doing your 526 00:23:05,400 --> 00:23:09,400 Speaker 1: research behind something like this before giving people really negative 527 00:23:09,440 --> 00:23:11,760 Speaker 1: feedback online, and I think that most people were just 528 00:23:11,840 --> 00:23:14,959 Speaker 1: upset with her Susie for actually selling something online, like 529 00:23:15,000 --> 00:23:18,479 Speaker 1: how dare she create something and sell something, Whereas like 530 00:23:18,520 --> 00:23:20,399 Speaker 1: you and I don't really have a problem with that, 531 00:23:20,440 --> 00:23:22,879 Speaker 1: Like I really do think she puts that great information. 532 00:23:23,040 --> 00:23:26,240 Speaker 1: I think that she's a really great evidence based scientist 533 00:23:26,359 --> 00:23:30,000 Speaker 1: in this space of blood sugar level control. And I 534 00:23:30,040 --> 00:23:32,320 Speaker 1: haven't looked too much into her formulation. What do you 535 00:23:32,320 --> 00:23:33,879 Speaker 1: think about it? Like that's just kind of from a 536 00:23:33,920 --> 00:23:35,919 Speaker 1: quick little glance I saw online. 537 00:23:36,440 --> 00:23:39,480 Speaker 3: I think she's amazing because she has probably brought to 538 00:23:39,520 --> 00:23:42,520 Speaker 3: the forefront of millions of people's minds the importance of 539 00:23:42,520 --> 00:23:45,800 Speaker 3: blood glucose control. And we often refer to instial resistance 540 00:23:45,840 --> 00:23:48,639 Speaker 3: as the silent epidemic because we already ever hear about diabetes. 541 00:23:48,680 --> 00:23:50,879 Speaker 3: But there's so many things people can do to prevent 542 00:23:50,920 --> 00:23:53,359 Speaker 3: type two diabetes, and so much of it that is 543 00:23:53,400 --> 00:23:56,840 Speaker 3: to do with glucose control. And she's, you know, a biochemist, 544 00:23:56,880 --> 00:24:01,040 Speaker 3: she's incredibly highly qualified. She translates the science into really 545 00:24:01,080 --> 00:24:05,080 Speaker 3: practical approaches. But I do agree with you. I think 546 00:24:05,119 --> 00:24:08,040 Speaker 3: people are very idealistic and they think that, you know, 547 00:24:08,160 --> 00:24:11,320 Speaker 3: pure scientists shouldn't be making any money, but ultimately she's 548 00:24:11,320 --> 00:24:12,879 Speaker 3: got to pay her bills as well, like someone has 549 00:24:12,880 --> 00:24:16,040 Speaker 3: to pay for all this Instagram material that you get produced. 550 00:24:16,080 --> 00:24:18,640 Speaker 3: And I think people are so quick to be critical. 551 00:24:19,119 --> 00:24:22,080 Speaker 3: So there is evidence particularly around I think mul re 552 00:24:22,280 --> 00:24:24,680 Speaker 3: Leaf when it comes to reducing glucose spikes and the 553 00:24:24,880 --> 00:24:26,639 Speaker 3: series of papers, and the other good thing about the 554 00:24:26,640 --> 00:24:30,000 Speaker 3: glucos Goddess is it's all available on her site. You know, 555 00:24:30,280 --> 00:24:34,199 Speaker 3: supplementary form is very rarely as powerful as food, and 556 00:24:34,720 --> 00:24:37,800 Speaker 3: you know, we recently have formulated protein powder and we're 557 00:24:37,840 --> 00:24:40,119 Speaker 3: looking at doing a range of new nighttime drinks, and 558 00:24:40,160 --> 00:24:44,320 Speaker 3: it is really tricky to create products that evidence space. 559 00:24:44,400 --> 00:24:48,680 Speaker 3: Then have the clinical amounts of recommended ingredients because keep 560 00:24:48,680 --> 00:24:51,000 Speaker 3: in mind are particularly in the case of herbals, for 561 00:24:51,119 --> 00:24:52,720 Speaker 3: some of them there's not a lot of evidence. So 562 00:24:53,240 --> 00:24:55,879 Speaker 3: you know, people like the food regulation councils are very 563 00:24:55,920 --> 00:24:57,919 Speaker 3: reluctant to say that you can actually even use them 564 00:24:57,960 --> 00:25:02,080 Speaker 3: as ingredients. So remember the observation comes way before the 565 00:25:02,119 --> 00:25:05,280 Speaker 3: science in many cases. So I think, first and foremost, 566 00:25:05,520 --> 00:25:08,560 Speaker 3: she does an amazing job. Her information is evidence based 567 00:25:08,600 --> 00:25:14,200 Speaker 3: and credible. Second, I think that generally food is always better. 568 00:25:14,480 --> 00:25:16,840 Speaker 3: You know, there's very few supplements that I ever use 569 00:25:17,040 --> 00:25:19,480 Speaker 3: ahead of food, and I think you'll find that in 570 00:25:19,520 --> 00:25:23,359 Speaker 3: many cases, glucose spikes after meals can be controlled by 571 00:25:23,400 --> 00:25:26,240 Speaker 3: making sure you've got that best balance of food as 572 00:25:26,240 --> 00:25:29,440 Speaker 3: we've talked about earlier, you know, the veggie component, eating 573 00:25:29,440 --> 00:25:31,639 Speaker 3: in food sequencing, where you're having the proteins and the 574 00:25:31,640 --> 00:25:34,800 Speaker 3: fats before eating carbohydrate. Now, in the case of her, 575 00:25:35,040 --> 00:25:39,159 Speaker 3: I think she's so credible. I don't know, but I 576 00:25:39,200 --> 00:25:42,359 Speaker 3: think that I reckon she will use that formulation with 577 00:25:42,400 --> 00:25:45,240 Speaker 3: her clients and get good results as well, because just 578 00:25:45,280 --> 00:25:48,199 Speaker 3: of the nature of her background. So for a client 579 00:25:48,240 --> 00:25:52,400 Speaker 3: who had massive blood glucose regulation issues, who was trying 580 00:25:52,400 --> 00:25:54,480 Speaker 3: to be as natural as possible to reduce the use 581 00:25:54,480 --> 00:25:58,280 Speaker 3: of diabetes medication, I don't see any harm in trialing it. 582 00:25:58,280 --> 00:26:00,800 Speaker 3: It won't be harmful, it may help, and it may 583 00:26:00,800 --> 00:26:03,240 Speaker 3: be a natural form And if you're going to believe anyone, 584 00:26:03,640 --> 00:26:05,680 Speaker 3: it would be someone credible like her, Because I think 585 00:26:05,720 --> 00:26:08,879 Speaker 3: the other side is how many thousands of people do 586 00:26:08,920 --> 00:26:13,400 Speaker 3: you see selling stuff online who have no qualifications influences, 587 00:26:13,520 --> 00:26:18,240 Speaker 3: beauty experts, housewives, you know, So when I say housewives, 588 00:26:18,240 --> 00:26:21,480 Speaker 3: I mean like the housewives shows, not just not just 589 00:26:21,520 --> 00:26:24,600 Speaker 3: any Housewilve've got the greatest respect Housewif you know the 590 00:26:24,640 --> 00:26:28,040 Speaker 3: real housewives celebrities you know selling me or replacements and 591 00:26:28,080 --> 00:26:31,639 Speaker 3: supplements and beauty shakes. They've got not a scrap of 592 00:26:31,680 --> 00:26:34,919 Speaker 3: scientific qualification, but because they look good, we're happy for 593 00:26:34,960 --> 00:26:37,439 Speaker 3: them to sell stuff. But we're so critical of the 594 00:26:37,440 --> 00:26:40,760 Speaker 3: scientific community. So if I was buying a glucose product 595 00:26:40,800 --> 00:26:43,760 Speaker 3: from the glucos goddess versus a real housewife, I tell 596 00:26:43,800 --> 00:26:46,080 Speaker 3: you who I'd be gone with. So I think, keep 597 00:26:46,080 --> 00:26:48,159 Speaker 3: in mind, she's highly qualified, and it's not going to 598 00:26:48,160 --> 00:26:50,480 Speaker 3: be in her best interest for her career to sell 599 00:26:50,520 --> 00:26:53,240 Speaker 3: stuff that she doesn't believe or has evidence to believe 600 00:26:53,320 --> 00:26:54,160 Speaker 3: works clinically. 601 00:26:54,680 --> 00:26:56,679 Speaker 4: So would I be rushing to buy it. Probably not. 602 00:26:57,080 --> 00:26:58,720 Speaker 3: But if I had a client who presented it to 603 00:26:58,760 --> 00:27:00,280 Speaker 3: me and said, I want to try it, and I'm 604 00:27:00,280 --> 00:27:03,320 Speaker 3: trying to reduce diabetes medication and it seems to be working, 605 00:27:03,320 --> 00:27:05,720 Speaker 3: I would have no issue because she is someone who 606 00:27:06,200 --> 00:27:08,359 Speaker 3: is credible and has worked for years and years on 607 00:27:08,560 --> 00:27:12,280 Speaker 3: very credible information and content. So if she is using 608 00:27:12,320 --> 00:27:14,440 Speaker 3: it with good results, she'd be someone I would trust 609 00:27:14,440 --> 00:27:16,879 Speaker 3: way before I trust a lot of other people flogging 610 00:27:16,880 --> 00:27:17,919 Speaker 3: product online. 611 00:27:18,440 --> 00:27:20,240 Speaker 1: Very true, and I think we need to realize as well, 612 00:27:20,280 --> 00:27:22,520 Speaker 1: like you said, like food does come first. So if 613 00:27:22,520 --> 00:27:24,720 Speaker 1: you're someone that just wants to eat all the pizza 614 00:27:24,760 --> 00:27:26,359 Speaker 1: and all the pasts and all the ice cream and 615 00:27:26,359 --> 00:27:28,760 Speaker 1: a block of chocolate every night, taking something like this 616 00:27:28,840 --> 00:27:31,640 Speaker 1: probably isn't going to be effective. And I think where 617 00:27:31,680 --> 00:27:32,879 Speaker 1: a lot of the backlash came from. 618 00:27:32,960 --> 00:27:33,320 Speaker 2: Susie. 619 00:27:33,440 --> 00:27:35,520 Speaker 1: She posts those great graphs and they show, you know, 620 00:27:35,800 --> 00:27:38,200 Speaker 1: do her strategy and that you see the reduction in 621 00:27:38,200 --> 00:27:40,399 Speaker 1: the blood glucose spike. And the one she posted it 622 00:27:40,480 --> 00:27:43,080 Speaker 1: with this pill was a bot of ice cream, and 623 00:27:43,119 --> 00:27:44,560 Speaker 1: it's like, eat the bottle of ice cream, get a 624 00:27:44,560 --> 00:27:47,320 Speaker 1: big glucose spike, have her little pill first, eat the 625 00:27:47,320 --> 00:27:50,000 Speaker 1: bottle of ice cream, and the spike is remarkably reduced. 626 00:27:50,200 --> 00:27:52,440 Speaker 1: And people were smashing her saying, oh so now you're 627 00:27:52,440 --> 00:27:55,400 Speaker 1: promoting ice cream and it's not about promoting ice cream. 628 00:27:55,440 --> 00:27:58,560 Speaker 1: But the reality is people like ice cream. People are 629 00:27:58,560 --> 00:28:00,400 Speaker 1: going to eat ice cream. If you're on your horse 630 00:28:00,440 --> 00:28:02,560 Speaker 1: and you think ice creams all full of toxin, ginia 631 00:28:02,640 --> 00:28:04,880 Speaker 1: want to eat it by all means, I like ice cream. 632 00:28:04,920 --> 00:28:05,840 Speaker 2: I'm going to eat ice. 633 00:28:05,640 --> 00:28:07,360 Speaker 1: Cream and I'm going to eat it in a reasonable 634 00:28:07,400 --> 00:28:09,720 Speaker 1: portion and I'm going to thoroughly enjoy it. And a 635 00:28:09,720 --> 00:28:12,840 Speaker 1: lot of other Australians, Americans wherever in the world you're listening, 636 00:28:12,920 --> 00:28:15,560 Speaker 1: also enjoy ice cream. So if you have with food 637 00:28:15,560 --> 00:28:17,720 Speaker 1: police and you have a strong belief that nobody should 638 00:28:17,720 --> 00:28:20,440 Speaker 1: be eating ice cream, cool, But it actually has nothing 639 00:28:20,480 --> 00:28:22,399 Speaker 1: to do with her formulation either. So a lot of 640 00:28:22,400 --> 00:28:24,919 Speaker 1: people had a lot of very strong opinions, but I 641 00:28:24,960 --> 00:28:26,879 Speaker 1: felt like a lot of the comments were coming from 642 00:28:26,920 --> 00:28:29,320 Speaker 1: people who were the food police, and it's like, the 643 00:28:29,400 --> 00:28:32,720 Speaker 1: reality is that people enjoy pizza, they enjoy pasta, they 644 00:28:32,880 --> 00:28:35,640 Speaker 1: enjoy ice cream, and if you can teach people how 645 00:28:35,680 --> 00:28:37,640 Speaker 1: to do that in a more balanced way, where eat 646 00:28:37,680 --> 00:28:40,600 Speaker 1: ice cream after a meal with some protein and fiber 647 00:28:40,680 --> 00:28:42,640 Speaker 1: in it and not on an empty stomach, that will 648 00:28:42,640 --> 00:28:44,760 Speaker 1: also reduce the blood glucoast spike. If you want to 649 00:28:44,800 --> 00:28:46,840 Speaker 1: have a big bowl of pasta, bulk it out with 650 00:28:46,880 --> 00:28:48,800 Speaker 1: some veggies and maybe have a shot of apple side 651 00:28:48,800 --> 00:28:51,480 Speaker 1: of NiCoT first, because that also may reduce the blood 652 00:28:51,480 --> 00:28:54,160 Speaker 1: glue cooast spike. So it's about teaching our clients and 653 00:28:54,200 --> 00:28:57,240 Speaker 1: empowering our clients with the knowledge to get them the 654 00:28:57,240 --> 00:29:00,760 Speaker 1: best results overall, and she's not just proving that pill 655 00:29:00,800 --> 00:29:04,920 Speaker 1: in isolation. She's also given people probably hundreds of different 656 00:29:04,960 --> 00:29:08,240 Speaker 1: hacks over the many, many years, such as the food sequencing, 657 00:29:08,320 --> 00:29:10,719 Speaker 1: such as the blood you know, the apple sided vinegar, 658 00:29:10,800 --> 00:29:13,160 Speaker 1: all those sorts of things. And if people just want 659 00:29:13,200 --> 00:29:15,520 Speaker 1: the easy route and they just want to take that 660 00:29:15,600 --> 00:29:18,680 Speaker 1: little pill and do nothing else, well then that's on them, 661 00:29:18,680 --> 00:29:20,360 Speaker 1: and that's what they're choosing to do. But I think 662 00:29:20,400 --> 00:29:22,480 Speaker 1: a lot of people had very strong opinions, and I 663 00:29:22,520 --> 00:29:25,680 Speaker 1: think the people who have the strongest opinions also have 664 00:29:25,800 --> 00:29:28,000 Speaker 1: the most you know, black and white view when it 665 00:29:28,040 --> 00:29:30,440 Speaker 1: comes to nutrition, and sadly we know from you know, 666 00:29:30,480 --> 00:29:32,040 Speaker 1: both being experts in the area of. 667 00:29:32,040 --> 00:29:34,040 Speaker 2: Nutrition, that nutrition is not black and white. 668 00:29:34,080 --> 00:29:37,840 Speaker 1: There's many, many, many shades of gray in between true 669 00:29:37,920 --> 00:29:38,320 Speaker 1: true shue. 670 00:29:38,360 --> 00:29:40,200 Speaker 3: But in general, I think she's great. I think she's 671 00:29:40,200 --> 00:29:42,280 Speaker 3: doing an amazing job. And if you don't want to 672 00:29:42,280 --> 00:29:46,000 Speaker 3: buy it, don't buy the product. All rightly, and we're 673 00:29:46,080 --> 00:29:48,240 Speaker 3: to finish off today. Our listener question was actually a 674 00:29:48,240 --> 00:29:50,960 Speaker 3: really good one because we have spoken about process meets 675 00:29:51,000 --> 00:29:53,560 Speaker 3: before and I saw it actually in the media today 676 00:29:53,560 --> 00:29:55,959 Speaker 3: about should hand be banned on school lunches. And it's 677 00:29:56,000 --> 00:29:58,800 Speaker 3: a really tricky area because we have discussed a couple 678 00:29:58,840 --> 00:30:01,880 Speaker 3: of weeks ago the increase in process meat snacks in 679 00:30:01,960 --> 00:30:05,040 Speaker 3: supermarkets and they're particularly marketed towards launch box fillers, and 680 00:30:05,080 --> 00:30:07,960 Speaker 3: I have fundamental issues with that nutritionally, because we do 681 00:30:08,080 --> 00:30:10,680 Speaker 3: know that process meat is associated with an increased risk 682 00:30:10,760 --> 00:30:13,800 Speaker 3: of developing digestive type cancers and bow cancer in particular. 683 00:30:14,240 --> 00:30:17,120 Speaker 3: Is it a dramatic rise, particularly in young people in Australia. 684 00:30:17,240 --> 00:30:20,440 Speaker 3: So I certainly don't recommend if I've got a client 685 00:30:20,440 --> 00:30:23,320 Speaker 3: who's got any family history of malignancy, I really say 686 00:30:23,320 --> 00:30:25,440 Speaker 3: to minimize process meat. It's not a case if you 687 00:30:25,440 --> 00:30:27,760 Speaker 3: eat it you'll get cancer, you increase your risk. It's 688 00:30:27,800 --> 00:30:30,160 Speaker 3: about making sure it's not going in every day things 689 00:30:30,200 --> 00:30:33,560 Speaker 3: like bacon, etc. And just being mindful that they're not 690 00:30:33,680 --> 00:30:35,840 Speaker 3: the same as sort of a chicken breast etc. As 691 00:30:35,840 --> 00:30:38,560 Speaker 3: soon as they process, they have nitrates added, and it's 692 00:30:38,560 --> 00:30:41,320 Speaker 3: the nitrates that can increase the risk of changes in 693 00:30:41,360 --> 00:30:43,160 Speaker 3: the gut wall and an increase risk of some types 694 00:30:43,160 --> 00:30:46,240 Speaker 3: of cancer. But the question that came through is it 695 00:30:46,280 --> 00:30:49,240 Speaker 3: the same for smoked salmon and also for sausages, Because 696 00:30:49,240 --> 00:30:51,760 Speaker 3: of course they're slightly different. Again, like you see sausages 697 00:30:51,760 --> 00:30:54,280 Speaker 3: in the meat section or smoke salmon, you think, oh, 698 00:30:54,320 --> 00:30:57,800 Speaker 3: that's a process meat. Now the key difference is that 699 00:30:57,840 --> 00:31:00,760 Speaker 3: smoke salmon in particular will not have nitrates as an ingredient. 700 00:31:00,840 --> 00:31:03,080 Speaker 3: So most smoked salmons, if you check the ingredient list, 701 00:31:03,080 --> 00:31:05,280 Speaker 3: it will just be the salmon itself and some salt, 702 00:31:05,720 --> 00:31:07,640 Speaker 3: so they are cured in a way, but they're not 703 00:31:07,720 --> 00:31:11,480 Speaker 3: cured using the nitrates, which are related to digestive issues. 704 00:31:11,960 --> 00:31:14,080 Speaker 3: That is not the same for sausages. Now, most sausages 705 00:31:14,120 --> 00:31:17,239 Speaker 3: are quickly scanned have got night trates added. Now it 706 00:31:17,320 --> 00:31:19,080 Speaker 3: is possible, and I think in the future we will 707 00:31:19,120 --> 00:31:22,880 Speaker 3: see sausages and other processed meats without nitrates added. And 708 00:31:22,920 --> 00:31:25,840 Speaker 3: in terms of what to look for, it's the food ingredients. 709 00:31:25,840 --> 00:31:28,480 Speaker 3: Two four nine to two five two are the nitrates 710 00:31:28,560 --> 00:31:30,960 Speaker 3: the additive US So if you see two hundreds on 711 00:31:31,040 --> 00:31:33,880 Speaker 3: the label, that's assigned to keep clear. But it's not 712 00:31:33,920 --> 00:31:36,680 Speaker 3: the same for smoked salmon. So yes, it's a salty product. 713 00:31:36,720 --> 00:31:38,400 Speaker 3: It's not a product we would recommend for people with 714 00:31:38,480 --> 00:31:41,280 Speaker 3: high blood pressure or who are actively trying to reduce 715 00:31:41,320 --> 00:31:43,680 Speaker 3: their salt intake. But it's not the same as a 716 00:31:43,720 --> 00:31:46,960 Speaker 3: process meat in terms of ham turkey sausages, which do 717 00:31:47,080 --> 00:31:51,040 Speaker 3: have nitrates added. Now I have seen on occasion nitrate 718 00:31:51,160 --> 00:31:54,479 Speaker 3: free meats in the process meat section ham, they're a 719 00:31:54,480 --> 00:31:57,320 Speaker 3: lot more expensive. If you love ham and choose to 720 00:31:57,360 --> 00:32:00,520 Speaker 3: have it, it's a better option, but it's not the 721 00:32:00,600 --> 00:32:03,760 Speaker 3: main stay. Most of them contain the two hundreds in them, 722 00:32:03,760 --> 00:32:05,240 Speaker 3: and they're the ones we need to be careful of 723 00:32:05,240 --> 00:32:08,360 Speaker 3: how much we expose ourselves to, particularly if there's a 724 00:32:08,360 --> 00:32:11,200 Speaker 3: family history of boo and gut type cancers. 725 00:32:11,720 --> 00:32:14,479 Speaker 2: Yeah, and I think the issue lies in it's the 726 00:32:15,040 --> 00:32:16,400 Speaker 2: frequency of when you're having it. 727 00:32:16,480 --> 00:32:18,280 Speaker 1: Right, If you have bacon and eggs once a week 728 00:32:18,320 --> 00:32:20,520 Speaker 1: and the rest of your diet has really minimal amounts 729 00:32:20,520 --> 00:32:22,440 Speaker 1: of processed red meats, and I don't really see a 730 00:32:22,440 --> 00:32:25,000 Speaker 1: problem with that, right, But if you're having sausages a 731 00:32:25,000 --> 00:32:27,280 Speaker 1: few times a week, there's always ham or salami on 732 00:32:27,280 --> 00:32:27,960 Speaker 1: the sandwiches. 733 00:32:28,120 --> 00:32:28,880 Speaker 2: Then you tend to go. 734 00:32:28,880 --> 00:32:30,479 Speaker 1: Out and you might have a pizza or a pasta 735 00:32:30,520 --> 00:32:32,800 Speaker 1: with again more ham or salami or some sort of 736 00:32:32,840 --> 00:32:34,920 Speaker 1: sausage or cabana, and then there's a couple of cheese 737 00:32:34,920 --> 00:32:37,320 Speaker 1: platters on the weekends in your family. Where there's kabana, 738 00:32:37,400 --> 00:32:40,920 Speaker 1: there's salami, there's cheeses on there as well. The frequency 739 00:32:40,960 --> 00:32:43,080 Speaker 1: of that kind of stuff is just too much. So 740 00:32:43,080 --> 00:32:44,640 Speaker 1: it's not like to say you just have it once 741 00:32:44,760 --> 00:32:46,760 Speaker 1: or twice and you're going to get cancer. It just 742 00:32:46,840 --> 00:32:51,560 Speaker 1: increases your risk long term of potentially developing some digestive 743 00:32:51,560 --> 00:32:54,160 Speaker 1: type cancers, like Sissy said, like bow cancer. But it 744 00:32:54,200 --> 00:32:56,680 Speaker 1: really does come down to how often and how much 745 00:32:56,720 --> 00:32:58,560 Speaker 1: you have as well. You know, I like David and 746 00:32:58,600 --> 00:33:00,880 Speaker 1: I bought a pizza up and it was our Christmas 747 00:33:00,880 --> 00:33:02,720 Speaker 1: gift to each other. We indian't give to each other 748 00:33:02,840 --> 00:33:05,520 Speaker 1: a pizza Robn for Christmas. And I like salami and 749 00:33:05,560 --> 00:33:08,200 Speaker 1: my pizza, so I myself eat salami, but it might 750 00:33:08,240 --> 00:33:10,080 Speaker 1: be you know, once every two weeks and I'll put 751 00:33:10,080 --> 00:33:12,200 Speaker 1: about three or four pieces on my pizza and that's it. 752 00:33:12,240 --> 00:33:13,000 Speaker 2: I don't cover it. 753 00:33:13,040 --> 00:33:15,080 Speaker 1: I don't, you know, eat it daily. I don't ever 754 00:33:15,120 --> 00:33:17,560 Speaker 1: have salami on a wrap or a sandwich or anything 755 00:33:17,600 --> 00:33:20,000 Speaker 1: like that. It's just for whatever reason, something I really 756 00:33:20,080 --> 00:33:22,240 Speaker 1: enjoy in a pizza, or I'll have my pizza vegetarian. 757 00:33:22,240 --> 00:33:24,120 Speaker 1: They're pretty much the two options that I enjoy on 758 00:33:24,160 --> 00:33:25,160 Speaker 1: pizza and that's it. 759 00:33:25,200 --> 00:33:27,320 Speaker 2: I don't eat sausages. I just I don't like them. 760 00:33:27,400 --> 00:33:29,200 Speaker 1: I don't eat any other type of I never put 761 00:33:29,200 --> 00:33:31,600 Speaker 1: ham or turkeyo on my sandwiches. Again, I just have 762 00:33:31,680 --> 00:33:33,640 Speaker 1: a preference. I don't like that kind of stuff. If 763 00:33:33,680 --> 00:33:35,760 Speaker 1: I have a sandwich or a wrap, it'll have tunor 764 00:33:35,760 --> 00:33:37,880 Speaker 1: on there. Or I might just be a vegetarian source 765 00:33:37,920 --> 00:33:40,040 Speaker 1: with a bit of tofool chickpeas or something like that. 766 00:33:40,120 --> 00:33:42,240 Speaker 2: So personal preference wise, I don't have a lot. 767 00:33:42,280 --> 00:33:44,000 Speaker 1: So I think when people see me putting a bit 768 00:33:44,040 --> 00:33:46,280 Speaker 1: of salami in a pizza they freak out. It's about 769 00:33:46,280 --> 00:33:48,840 Speaker 1: the frequency or how often that you have that sort 770 00:33:48,880 --> 00:33:51,040 Speaker 1: of thing. And if I do do cheese platters, you'll 771 00:33:51,160 --> 00:33:53,840 Speaker 1: very rarely see me put things like processed meats on there. 772 00:33:54,000 --> 00:33:55,400 Speaker 1: Or I know when a lot of my friends will 773 00:33:55,440 --> 00:33:58,400 Speaker 1: make cheese platters, they will routinely have things like kabana 774 00:33:58,480 --> 00:34:01,560 Speaker 1: and salami on their cheese. So just think about the 775 00:34:01,600 --> 00:34:03,600 Speaker 1: amount of times in your life that you are eating 776 00:34:03,640 --> 00:34:05,440 Speaker 1: a lot of these processed red meats, and if you 777 00:34:05,480 --> 00:34:08,040 Speaker 1: are someone that's having them multiple times a week, it's 778 00:34:08,080 --> 00:34:10,000 Speaker 1: definitely an idea to cut down on there. Or like 779 00:34:10,040 --> 00:34:12,640 Speaker 1: SUITS said, if you love them, it will cost you more, 780 00:34:12,680 --> 00:34:15,440 Speaker 1: but try to go for the night trate free varieties 781 00:34:15,480 --> 00:34:17,719 Speaker 1: of them, or try to use things like a little 782 00:34:17,760 --> 00:34:20,520 Speaker 1: bit of you know, turkey breast instead or smoked salmon instead, 783 00:34:20,560 --> 00:34:22,800 Speaker 1: which has got to be far better than the hams 784 00:34:22,800 --> 00:34:24,840 Speaker 1: and the salamis and the sausages longer term. 785 00:34:25,160 --> 00:34:26,719 Speaker 3: I find it interestingly and that you say you've got 786 00:34:26,719 --> 00:34:28,799 Speaker 3: a pizza oven for Christmas, because I was present when 787 00:34:28,800 --> 00:34:31,799 Speaker 3: you purchased a very expensive pair of sunglasses and told 788 00:34:31,880 --> 00:34:34,279 Speaker 3: David that was your Christmas present. So someone's double dipping 789 00:34:34,280 --> 00:34:35,720 Speaker 3: a little bit on the gifts, just quietly. 790 00:34:35,800 --> 00:34:38,919 Speaker 1: But anyway, look, yeah, I gave him a baby last year, 791 00:34:39,000 --> 00:34:40,960 Speaker 1: so you know, I think I think I deserve two 792 00:34:41,000 --> 00:34:42,000 Speaker 1: Christmas presents. 793 00:34:41,880 --> 00:34:46,840 Speaker 3: Your Oh my goodness, David, you're being short changed, all right. 794 00:34:46,880 --> 00:34:48,760 Speaker 1: Well that brings this to the end of another episode 795 00:34:48,760 --> 00:34:50,000 Speaker 1: of The Nutrition Couchboard. 796 00:34:50,000 --> 00:34:50,520 Speaker 2: Another week. 797 00:34:50,760 --> 00:34:52,520 Speaker 1: We are thrilled to say, like we mentioned at the 798 00:34:52,560 --> 00:34:54,400 Speaker 1: beginning of the podcast, that we will still have our 799 00:34:54,440 --> 00:34:57,440 Speaker 1: upcoming online eventful International Women's Day, So we hope to 800 00:34:57,480 --> 00:35:00,360 Speaker 1: see all of your beautiful faces online on it Thursday, 801 00:35:00,520 --> 00:35:02,839 Speaker 1: March the seventh, But it is online and tickets are 802 00:35:02,880 --> 00:35:05,799 Speaker 1: available at our website, the nutritioncouch dot com and we 803 00:35:05,840 --> 00:35:07,760 Speaker 1: will catch you guys in next week's episode. 804 00:35:07,960 --> 00:35:18,520 Speaker 4: Have a great week.