1 00:00:01,280 --> 00:00:03,840 Speaker 1: Do you love a snack bar or maybe a protein bar, 2 00:00:04,400 --> 00:00:08,320 Speaker 1: or maybe your thing is a nutbar. On today's episode 3 00:00:08,360 --> 00:00:10,680 Speaker 1: of The Nutrition Couch, we are going to chat all 4 00:00:10,760 --> 00:00:14,240 Speaker 1: things bars and nutrition and the times we use them 5 00:00:14,240 --> 00:00:16,840 Speaker 1: with our clients and the times we are not such 6 00:00:16,880 --> 00:00:19,880 Speaker 1: a fan. Hi, I'm Susie Burrell and I'm lean Ward, 7 00:00:20,079 --> 00:00:22,279 Speaker 1: and together we bring you The Nutrition Couch, the weekly 8 00:00:22,320 --> 00:00:24,159 Speaker 1: podcast that keeps you up to date on everything you 9 00:00:24,200 --> 00:00:26,600 Speaker 1: need to know in the world of nutrition, as well 10 00:00:26,640 --> 00:00:29,360 Speaker 1: as all things snack bars. We have some brand new 11 00:00:29,480 --> 00:00:32,640 Speaker 1: data that takes a closer look at time restricted eating. 12 00:00:33,400 --> 00:00:36,640 Speaker 1: I have found a very yummy new product at coal, 13 00:00:36,760 --> 00:00:39,120 Speaker 1: so I'm going to ask the Leanne's thoughts on and 14 00:00:39,200 --> 00:00:42,960 Speaker 1: our listener question is all about a slightly different type 15 00:00:43,000 --> 00:00:45,879 Speaker 1: of protein. But before we kick off, we are recording 16 00:00:45,880 --> 00:00:48,519 Speaker 1: on a Friday nightly Ann because you are live in 17 00:00:49,120 --> 00:00:53,920 Speaker 1: potential cyclone area Brisbane. What's going on there? I'll ask 18 00:00:54,000 --> 00:00:56,200 Speaker 1: for a first hand review. We thought we'd better get 19 00:00:56,360 --> 00:00:58,480 Speaker 1: on and record a couple of potties in case everything 20 00:00:58,560 --> 00:01:03,280 Speaker 1: does go power in Brisbane and Queensland. So, but there's 21 00:01:03,280 --> 00:01:07,160 Speaker 1: not much happening up there at the moment. It's like waiting, waiting. 22 00:01:07,200 --> 00:01:10,560 Speaker 2: All this is like everyone's just waiting and waiting and waiting. 23 00:01:10,200 --> 00:01:11,000 Speaker 3: And it is Friday night. 24 00:01:11,080 --> 00:01:13,360 Speaker 2: Given Originally they said it would hit like Thursday night, 25 00:01:13,400 --> 00:01:16,640 Speaker 2: early Friday morning, then Friday night. Now it's like midday Saturday, 26 00:01:17,080 --> 00:01:19,200 Speaker 2: so we're not too sure. But the wind's just starting 27 00:01:19,200 --> 00:01:20,959 Speaker 2: to pick up here. There's been no ray and like 28 00:01:21,160 --> 00:01:23,520 Speaker 2: it's so eerie, Like the sun almost came out today 29 00:01:23,680 --> 00:01:24,440 Speaker 2: multiple times. 30 00:01:24,440 --> 00:01:26,880 Speaker 3: It was weird. We're like, can we go to the park, 31 00:01:26,920 --> 00:01:28,000 Speaker 3: should we take the kids out? 32 00:01:28,040 --> 00:01:30,480 Speaker 2: Like it's like lockdown two point zero, Like everyone's been 33 00:01:30,480 --> 00:01:32,440 Speaker 2: insigne for the last two days. They shut the schools, 34 00:01:32,440 --> 00:01:35,920 Speaker 2: they shut the daycares, like it's just odd. But poor 35 00:01:35,959 --> 00:01:37,920 Speaker 2: Gold Coasters and all the news as well, those guys 36 00:01:37,920 --> 00:01:39,520 Speaker 2: are copping it and I think it's going to sort 37 00:01:39,520 --> 00:01:42,640 Speaker 2: of come up from there in the next day or two. 38 00:01:42,800 --> 00:01:44,639 Speaker 2: So so far Brisbane's been okay. 39 00:01:44,760 --> 00:01:47,919 Speaker 1: But our podcast editor Tom is on the Gold Coast, 40 00:01:47,960 --> 00:01:48,520 Speaker 1: so oh. 41 00:01:48,440 --> 00:01:49,919 Speaker 3: Yeah, poor Tom and Amy. 42 00:01:50,000 --> 00:01:55,400 Speaker 1: Yeah Amy, our model, our supermodel designed by Dietitians. That's 43 00:01:55,440 --> 00:01:56,440 Speaker 1: our beautiful Amy. 44 00:01:56,520 --> 00:01:57,360 Speaker 3: We love them both. 45 00:01:57,400 --> 00:01:59,120 Speaker 2: We hope that they're okay, and all of our other 46 00:01:59,200 --> 00:02:01,640 Speaker 2: listeners in these yeah zones as well, we really hope 47 00:02:01,640 --> 00:02:04,240 Speaker 2: that you're okay and your family and loved ones are okay. 48 00:02:04,320 --> 00:02:06,560 Speaker 2: But by the time this airs, well, I guess we'll 49 00:02:06,640 --> 00:02:08,240 Speaker 2: been through it. We'll come out the other side and 50 00:02:08,240 --> 00:02:09,480 Speaker 2: hopefully everyone's all right. 51 00:02:09,760 --> 00:02:12,160 Speaker 1: But our commitment to the podcast remains strong, and we 52 00:02:12,200 --> 00:02:14,200 Speaker 1: are making sure we've got an episode ready to go 53 00:02:14,400 --> 00:02:15,000 Speaker 1: in case the. 54 00:02:14,880 --> 00:02:17,240 Speaker 3: Friday nights go out. So what are you drinking? 55 00:02:17,280 --> 00:02:18,799 Speaker 2: I mean I was I was thinking pouring myself a 56 00:02:18,880 --> 00:02:20,640 Speaker 2: cheeky G and T, but I thought the better, And 57 00:02:20,639 --> 00:02:22,480 Speaker 2: I have a decalf cup of tea. 58 00:02:22,639 --> 00:02:24,919 Speaker 1: I've got the tea. I've got a couple, You've got 59 00:02:24,919 --> 00:02:27,040 Speaker 1: a creation. Yeah, I've got some creation from this morning 60 00:02:27,040 --> 00:02:30,840 Speaker 1: on too, and yeah, a little bit of tea. I'm 61 00:02:30,919 --> 00:02:33,639 Speaker 1: quite tired. I'm going to go and watch White Lotus, 62 00:02:33,800 --> 00:02:35,959 Speaker 1: the new series, but actually I'll just have a quick 63 00:02:36,080 --> 00:02:39,600 Speaker 1: chalk about Megan Michael's new show on Netflix. There's so 64 00:02:39,639 --> 00:02:43,280 Speaker 1: many good memes. I couldn't watch it. I literally couldn't 65 00:02:43,320 --> 00:02:45,200 Speaker 1: watch it. I was like, is this what are we 66 00:02:45,280 --> 00:02:47,399 Speaker 1: doing here? Why is she making bath salts? And why 67 00:02:47,440 --> 00:02:50,280 Speaker 1: is it on a TV show? And I fast forward 68 00:02:50,280 --> 00:02:52,200 Speaker 1: it through to the next one, and it was exactly 69 00:02:52,240 --> 00:02:53,640 Speaker 1: the same, and I spoke to one of the boys 70 00:02:53,720 --> 00:02:56,280 Speaker 1: teachers and she said the same. I was like, looking 71 00:02:56,320 --> 00:02:59,320 Speaker 1: for what is this show actually about. It's very strange. 72 00:02:59,360 --> 00:03:01,760 Speaker 1: So that's off list, And yeah, I've got some White 73 00:03:01,760 --> 00:03:03,359 Speaker 1: Lotus to go and watch up stairs in my bed 74 00:03:03,400 --> 00:03:05,120 Speaker 1: after this, but yeah, I skip the one too. I'm 75 00:03:05,120 --> 00:03:07,840 Speaker 1: actually even too tired for that. So anyway, let's press 76 00:03:07,880 --> 00:03:11,079 Speaker 1: on because I wanted to talk today. I'll kick off 77 00:03:11,120 --> 00:03:13,840 Speaker 1: with some new data that I just came across looking through. 78 00:03:13,880 --> 00:03:16,200 Speaker 1: There's been quite a few nutrition studies come through in 79 00:03:16,280 --> 00:03:20,240 Speaker 1: recent weeks, including one on the risk of colon cancer, 80 00:03:20,240 --> 00:03:22,440 Speaker 1: which is also quite interesting. We might do that next week. 81 00:03:22,600 --> 00:03:24,760 Speaker 1: But this was an interesting one because it talks about 82 00:03:24,760 --> 00:03:27,600 Speaker 1: time restricted eating. So time restricted eating is where you 83 00:03:27,720 --> 00:03:31,040 Speaker 1: basically limit your food intake to a number of hours 84 00:03:31,080 --> 00:03:33,760 Speaker 1: per day, and it might be twelve, it might be ten, 85 00:03:33,880 --> 00:03:36,920 Speaker 1: but most cases they talk about an eight hour eating 86 00:03:36,960 --> 00:03:41,520 Speaker 1: window is being metabolically beneficial. So that would mean say, 87 00:03:41,560 --> 00:03:44,120 Speaker 1: eating all of your calories between eight and four or 88 00:03:44,200 --> 00:03:47,600 Speaker 1: twelve and eight or six and two, like, whichever your 89 00:03:47,640 --> 00:03:51,040 Speaker 1: preference is. And I don't know if do people normally 90 00:03:51,080 --> 00:03:53,320 Speaker 1: say do it in the morning or the night I 91 00:03:53,360 --> 00:03:55,720 Speaker 1: think it links to the sort of sixteen eight where 92 00:03:55,720 --> 00:03:57,960 Speaker 1: people didn't eat breakfast and then sort of have lunch 93 00:03:58,000 --> 00:03:58,400 Speaker 1: and dinner, and. 94 00:03:58,480 --> 00:04:02,040 Speaker 2: Because it's a fast overnight, because it's easier because obviously, yeah. 95 00:04:01,960 --> 00:04:04,040 Speaker 1: I know, but if you're just eating, if you're eating 96 00:04:04,040 --> 00:04:06,160 Speaker 1: the eight hours, I think they normally say, like, you 97 00:04:06,200 --> 00:04:08,800 Speaker 1: can eat between twelve and eight and then do like 98 00:04:08,920 --> 00:04:13,200 Speaker 1: a longer fast. Yeah, extending it now. We've spoken previously 99 00:04:13,240 --> 00:04:16,200 Speaker 1: on the podcast about women and particularly our busy women 100 00:04:16,200 --> 00:04:20,000 Speaker 1: who need their energy, and I personally don't like a 101 00:04:20,080 --> 00:04:23,000 Speaker 1: sixteen eight that excludes calories first thing in the day. 102 00:04:23,720 --> 00:04:25,920 Speaker 1: I think there's a huge metabolic beneit. I don't even 103 00:04:25,960 --> 00:04:28,880 Speaker 1: think it. I know scientifically there's a huge metabolic benefit 104 00:04:28,920 --> 00:04:31,039 Speaker 1: that comes from eating calories early in the day and 105 00:04:31,080 --> 00:04:33,800 Speaker 1: then tapering them at night. The issue, of course, the 106 00:04:33,839 --> 00:04:36,800 Speaker 1: out is that our society doesn't cater for that. You know, 107 00:04:36,839 --> 00:04:39,560 Speaker 1: everyone likes to have dinner. They are more likely to 108 00:04:39,560 --> 00:04:42,039 Speaker 1: skip lunch or breakfast because we do sort of have 109 00:04:42,160 --> 00:04:45,839 Speaker 1: wine at night or chocolate or indulgences, and you know, 110 00:04:45,880 --> 00:04:47,400 Speaker 1: people like to sit down and have a meal with 111 00:04:47,440 --> 00:04:49,800 Speaker 1: their family. You know, food and nutrition isn't just about 112 00:04:49,880 --> 00:04:54,320 Speaker 1: calories and macros. It's about the social experience of eating. 113 00:04:54,360 --> 00:04:55,680 Speaker 1: You know, I'm about to come up and see you 114 00:04:55,680 --> 00:04:58,000 Speaker 1: guys in a couple of weeks before our retreat, and 115 00:04:58,360 --> 00:05:00,160 Speaker 1: you know already I'm looking forward to sitting down having 116 00:05:00,200 --> 00:05:02,560 Speaker 1: glass of wine over a platter and just chatting like 117 00:05:02,600 --> 00:05:06,480 Speaker 1: it's that really important part of appreciating food and particularly 118 00:05:06,600 --> 00:05:09,839 Speaker 1: enjoying it in social environments. So I find dinner is 119 00:05:09,839 --> 00:05:12,080 Speaker 1: a tricky one, particularly because women really feel like they 120 00:05:12,120 --> 00:05:14,200 Speaker 1: need that time at night. And I say women because 121 00:05:14,240 --> 00:05:16,040 Speaker 1: most of our listeners are women, but all of us, 122 00:05:16,040 --> 00:05:17,400 Speaker 1: you know, we like to go home and have dinner 123 00:05:17,480 --> 00:05:19,720 Speaker 1: or were going out for dinner with people. But I 124 00:05:19,880 --> 00:05:23,680 Speaker 1: like this study and it's been published in a relatively 125 00:05:23,760 --> 00:05:28,599 Speaker 1: reputable journal just this week it's come out because it 126 00:05:28,680 --> 00:05:33,560 Speaker 1: actually looks at three different types of intimate and fasting 127 00:05:33,640 --> 00:05:37,720 Speaker 1: in terms of different time windows. So there was I'll 128 00:05:37,720 --> 00:05:39,080 Speaker 1: go through it the second. I'm just trying to find 129 00:05:39,120 --> 00:05:41,200 Speaker 1: the name of the journal here. It is Nature Medicine 130 00:05:41,720 --> 00:05:45,080 Speaker 1: The effects of late, early, and self selected time restricting 131 00:05:45,120 --> 00:05:49,400 Speaker 1: eating on visceral adipose tissue cardio metabolic health in participants 132 00:05:49,400 --> 00:05:51,800 Speaker 1: with overweight or OBESIE. It it's an RCT, which is 133 00:05:51,880 --> 00:05:56,279 Speaker 1: kind of the highest standard of scientific investigation, and it's 134 00:05:56,279 --> 00:05:58,719 Speaker 1: one of the first studies I've seen that has compared 135 00:05:58,839 --> 00:06:01,400 Speaker 1: different times. So it was one hundred and ninety seven 136 00:06:01,440 --> 00:06:04,000 Speaker 1: men and women, and they looked at three different eight 137 00:06:04,040 --> 00:06:06,760 Speaker 1: hour windows, whether it was the morning, the afternoon, or 138 00:06:06,760 --> 00:06:09,560 Speaker 1: whenever they chose. So basically you could do different times. 139 00:06:09,560 --> 00:06:11,400 Speaker 1: One day, you might not eat from twelve to eight. 140 00:06:11,800 --> 00:06:15,280 Speaker 1: Other days you might eat between seven and three. And 141 00:06:15,960 --> 00:06:18,640 Speaker 1: I love that because it really takes into account individual 142 00:06:18,680 --> 00:06:22,160 Speaker 1: differences and preferences with eating. The study is found that 143 00:06:22,279 --> 00:06:25,320 Speaker 1: as long as sixteen hours of fasting was maintained, it 144 00:06:25,400 --> 00:06:30,960 Speaker 1: didn't actually matter when people restricted their intake, and they 145 00:06:30,960 --> 00:06:34,680 Speaker 1: also had superior outcomes from those who were following Mediterranean diet, 146 00:06:34,720 --> 00:06:38,320 Speaker 1: so that was the control group was Mediterranean diet. So 147 00:06:38,360 --> 00:06:41,040 Speaker 1: the results showed that all three time restricted eating groups 148 00:06:41,080 --> 00:06:44,000 Speaker 1: achieved more weight loss and average of five point three pounds, 149 00:06:44,360 --> 00:06:47,680 Speaker 1: which is about ten kilos. Is that correct? Yeah, pounds 150 00:06:47,760 --> 00:06:51,080 Speaker 1: is half pounds is double wal killas are pounds of 151 00:06:51,120 --> 00:06:54,480 Speaker 1: double walkula, so that's two about two to three kilos three, 152 00:06:54,560 --> 00:06:57,600 Speaker 1: So basically they lost all lost fairly similar five point 153 00:06:57,600 --> 00:07:00,360 Speaker 1: three six point four and six point eight pounds. 154 00:07:00,279 --> 00:07:02,760 Speaker 3: Which is yeah, two to three kilos isle. 155 00:07:02,800 --> 00:07:05,080 Speaker 1: Would you see how long it went for? Actually it's 156 00:07:05,120 --> 00:07:08,880 Speaker 1: relevant too, but they all did just as well compared 157 00:07:08,880 --> 00:07:11,400 Speaker 1: to the group following the Mediterranean diet, which had no 158 00:07:11,480 --> 00:07:14,440 Speaker 1: real restrictions place just based on eating when you like, 159 00:07:14,560 --> 00:07:18,440 Speaker 1: so there are no differences. They all reduce visera fat significantly, 160 00:07:19,080 --> 00:07:23,679 Speaker 1: and the morning group demonstrated a greater reduction in subcutaneous 161 00:07:23,680 --> 00:07:27,320 Speaker 1: body fat and improved cardio metabolic health markets such as 162 00:07:27,400 --> 00:07:31,200 Speaker 1: lower fasting glucose levels. So what I took from this 163 00:07:31,360 --> 00:07:35,800 Speaker 1: leanne is that it's certainly an easy model. I think 164 00:07:35,920 --> 00:07:37,960 Speaker 1: in recent weeks when I've been speaking to my women 165 00:07:38,720 --> 00:07:41,480 Speaker 1: and they're really struggling to get things under control because 166 00:07:41,520 --> 00:07:44,800 Speaker 1: life is busy, and I've been suggesting having a lot, 167 00:07:44,840 --> 00:07:46,840 Speaker 1: I keep saying, can you have an earlier dinner? Can 168 00:07:46,880 --> 00:07:49,560 Speaker 1: you have an earlier dinner? Knowing that eating at eight 169 00:07:49,760 --> 00:07:51,920 Speaker 1: nine at night is just too late, particularly if you 170 00:07:51,960 --> 00:07:54,600 Speaker 1: have dinner at seven thirty eight, then you have a treat, 171 00:07:54,920 --> 00:07:57,080 Speaker 1: then you have a like, it just ends up being 172 00:07:57,080 --> 00:07:58,920 Speaker 1: too long, and then they're up again at five thirty 173 00:07:58,920 --> 00:08:01,400 Speaker 1: six and eating it's just not enough time without food. 174 00:08:01,400 --> 00:08:04,160 Speaker 1: At a minimum, we need about twelve hours. I aim 175 00:08:04,200 --> 00:08:06,920 Speaker 1: for about twelve hours, and many of us are going 176 00:08:06,920 --> 00:08:09,240 Speaker 1: on eight even ten, and it's just not long enough. 177 00:08:09,280 --> 00:08:11,920 Speaker 1: For women, we need a longer period of time without eating. 178 00:08:12,280 --> 00:08:14,200 Speaker 1: So I actually don't have an issue how my clients 179 00:08:14,240 --> 00:08:16,280 Speaker 1: do it, but if it's a viable option to eat 180 00:08:16,280 --> 00:08:19,480 Speaker 1: their largest meal at that four or five o'clock, it 181 00:08:19,560 --> 00:08:21,640 Speaker 1: certainly works for me. Even if they end up with 182 00:08:21,680 --> 00:08:24,920 Speaker 1: a small snack later. I would much prefer them to 183 00:08:24,960 --> 00:08:27,480 Speaker 1: have their dinner at four five o'clock than at eight 184 00:08:27,560 --> 00:08:30,160 Speaker 1: or nine o'clock after gym and all running around after 185 00:08:30,160 --> 00:08:32,680 Speaker 1: the kids. So I thought this was just really interesting. 186 00:08:32,960 --> 00:08:37,240 Speaker 1: It's the period of having time without food rather than 187 00:08:37,320 --> 00:08:40,160 Speaker 1: the time. It's not imperative that you fast into a lunchtime. 188 00:08:40,160 --> 00:08:42,520 Speaker 1: It's probably going to be more what suits you, what 189 00:08:42,559 --> 00:08:45,920 Speaker 1: suits your energy demands. And I actually was having conversation 190 00:08:46,000 --> 00:08:48,160 Speaker 1: with a physio this week, and it's always interesting to 191 00:08:48,200 --> 00:08:50,800 Speaker 1: talk to other allied health who's sort of speaking to 192 00:08:50,800 --> 00:08:53,600 Speaker 1: people about their health every day, and he was asking 193 00:08:53,640 --> 00:08:57,480 Speaker 1: me about the best advice for longevity, and I said, well, 194 00:08:57,480 --> 00:08:59,720 Speaker 1: of course everyone's different, and long term will map people, 195 00:09:00,920 --> 00:09:04,599 Speaker 1: but Ultimately, we need we need to eat less frequently, 196 00:09:04,679 --> 00:09:07,720 Speaker 1: and we need longer period of time without eating. These 197 00:09:07,800 --> 00:09:11,520 Speaker 1: are constant when it comes to the digestive health benefits 198 00:09:11,520 --> 00:09:13,880 Speaker 1: and microbime and all those things we talk about when 199 00:09:13,960 --> 00:09:16,560 Speaker 1: it comes to overall health and wellbeing. So yeah, I 200 00:09:16,640 --> 00:09:18,960 Speaker 1: just really liked it in terms of just need to 201 00:09:19,000 --> 00:09:21,240 Speaker 1: have that break. And even if you don't can't manage 202 00:09:21,240 --> 00:09:23,920 Speaker 1: sixteen hours without food, like you've got high energy demands, 203 00:09:23,920 --> 00:09:27,440 Speaker 1: you've got small children, even if you manage fourteen, you 204 00:09:27,480 --> 00:09:29,520 Speaker 1: know that is still going to be beneficial. You know, 205 00:09:29,600 --> 00:09:32,280 Speaker 1: if you eat, for example, your first meal at eight o'clock, 206 00:09:32,720 --> 00:09:34,880 Speaker 1: your next meal at twelve one o'clock, and have your 207 00:09:34,880 --> 00:09:36,720 Speaker 1: dinner by six, that is still going to be a 208 00:09:36,800 --> 00:09:41,080 Speaker 1: great way to extend that period overnight without food. And 209 00:09:41,120 --> 00:09:44,280 Speaker 1: there's only metabolic benefits that come from that, particularly when 210 00:09:44,280 --> 00:09:46,800 Speaker 1: it comes to glucose control. And in the case if 211 00:09:46,840 --> 00:09:49,400 Speaker 1: the goal is fat lost, definitely it will support that 212 00:09:49,440 --> 00:09:52,120 Speaker 1: simply because we're just not eating as many calories when 213 00:09:52,120 --> 00:09:55,480 Speaker 1: we have fewer meals and more time without eating. 214 00:09:56,280 --> 00:09:57,760 Speaker 3: And I agree, I really like the study. 215 00:09:58,120 --> 00:10:00,680 Speaker 2: And to answer your question, it was over twelve and 216 00:10:00,720 --> 00:10:03,320 Speaker 2: I think it's important to note as well with these studies. 217 00:10:03,679 --> 00:10:06,240 Speaker 2: So firstly, it was a European cohort, so it wasn't 218 00:10:06,280 --> 00:10:08,880 Speaker 2: based on the standard American or Australian diet, so I 219 00:10:08,920 --> 00:10:11,760 Speaker 2: think that is important to note. And also the adults 220 00:10:11,760 --> 00:10:15,079 Speaker 2: in the study had overweight or obesity, so I would 221 00:10:15,080 --> 00:10:19,240 Speaker 2: say these are very modest results for twelve weeks, you 222 00:10:19,280 --> 00:10:21,480 Speaker 2: know what I mean, Like they didn't control the calories 223 00:10:21,520 --> 00:10:21,800 Speaker 2: at all. 224 00:10:21,840 --> 00:10:22,760 Speaker 3: This is simply a. 225 00:10:24,320 --> 00:10:27,800 Speaker 2: Structure to put on somebody's eating pattern that did allow 226 00:10:27,920 --> 00:10:30,760 Speaker 2: for fat loss, but not huge results. Like honestly, like 227 00:10:30,800 --> 00:10:33,080 Speaker 2: if my clients were losing two three killos and twelve weeks, 228 00:10:33,640 --> 00:10:35,520 Speaker 2: I wouldn't be that happy with that progress, if I'm 229 00:10:35,559 --> 00:10:37,679 Speaker 2: being honest. But if they weren't really looking at what 230 00:10:37,720 --> 00:10:39,880 Speaker 2: they were eating, if all they were doing was controlling 231 00:10:39,960 --> 00:10:42,719 Speaker 2: the time frame in which they ate, then yeah, it's 232 00:10:42,720 --> 00:10:45,120 Speaker 2: some great benefits. But it is important to note that 233 00:10:45,160 --> 00:10:47,360 Speaker 2: this was in adults with overweight for an obesity, so 234 00:10:47,360 --> 00:10:50,160 Speaker 2: if you don't have obesity and you're not overweight, you 235 00:10:50,480 --> 00:10:53,280 Speaker 2: may likely not get these similar results. But it was 236 00:10:53,320 --> 00:10:55,720 Speaker 2: also interesting. I'd just flicked through this quickly, Susie. In 237 00:10:55,720 --> 00:10:58,520 Speaker 2: the results, it was saying that there's no differences between 238 00:10:58,600 --> 00:11:02,880 Speaker 2: the morning, afternoon or self time restricted eating groups, and 239 00:11:02,960 --> 00:11:05,760 Speaker 2: also no difference between the time restricted eating groups and 240 00:11:05,800 --> 00:11:09,439 Speaker 2: the Mediterranean diet control group. So both the Mediterranean diet 241 00:11:09,520 --> 00:11:12,560 Speaker 2: and also the time restricted eating groups both got very 242 00:11:12,600 --> 00:11:15,319 Speaker 2: similar results. So if you are someone that loves breakfast, 243 00:11:15,400 --> 00:11:16,880 Speaker 2: if you are someone that likes to have a little 244 00:11:16,920 --> 00:11:19,599 Speaker 2: bit of a snack after dinner, look up the Mediterranean 245 00:11:19,760 --> 00:11:23,360 Speaker 2: dietary approach to eating, because that, in this study alone, 246 00:11:23,840 --> 00:11:26,880 Speaker 2: got very similar results to the time restricted eating. And 247 00:11:26,880 --> 00:11:29,720 Speaker 2: time restricted eating is not for everybody, particularly if you 248 00:11:29,800 --> 00:11:33,640 Speaker 2: have a shift type of job where your hours very dramatically, 249 00:11:33,760 --> 00:11:36,520 Speaker 2: or you might be a flight attendant or a doctor, 250 00:11:36,640 --> 00:11:38,640 Speaker 2: or you know a lawyer who goes to court every 251 00:11:38,720 --> 00:11:41,360 Speaker 2: day and just your eating patterns are very very erratic 252 00:11:41,480 --> 00:11:44,920 Speaker 2: that sort of lifestyle and those those jobs don't really 253 00:11:44,960 --> 00:11:47,480 Speaker 2: support time restricted eating because it's very difficult to know 254 00:11:47,520 --> 00:11:50,560 Speaker 2: when your next meal might be, So doing something like 255 00:11:50,600 --> 00:11:53,520 Speaker 2: the Mediterranean diet style approach could actually be. 256 00:11:53,480 --> 00:11:54,960 Speaker 3: Really, really helpful. 257 00:11:55,200 --> 00:11:57,920 Speaker 2: But basically, the study concluded that it was fairly safe 258 00:11:58,000 --> 00:12:00,679 Speaker 2: for most healthy adults to do time or restricted eating. 259 00:12:00,679 --> 00:12:03,320 Speaker 2: Adults with obesity, that is, and it appears to be 260 00:12:03,400 --> 00:12:06,000 Speaker 2: quite safe and well tolerated long term and can lead 261 00:12:06,000 --> 00:12:08,679 Speaker 2: to some weight loss and other positive health outcomes, because 262 00:12:09,200 --> 00:12:11,640 Speaker 2: the time restricted eating group did have a greater reduction 263 00:12:11,720 --> 00:12:15,760 Speaker 2: in subcutaneous body fat and also some slightly improved cardio 264 00:12:15,880 --> 00:12:20,400 Speaker 2: metabolic health markers as well, such as lower fasting glucose levels. 265 00:12:20,440 --> 00:12:24,079 Speaker 2: So there are some metabolic benefits from time restricted eating 266 00:12:24,160 --> 00:12:26,520 Speaker 2: over the Mediterranean diets. If all you're looking for is 267 00:12:26,559 --> 00:12:29,120 Speaker 2: fat loss, both seem to be quite good. But if 268 00:12:29,160 --> 00:12:31,600 Speaker 2: you are looking for some of those metabolic or cardio 269 00:12:31,640 --> 00:12:35,240 Speaker 2: metabolic benefits, the time restricted eating in this study did 270 00:12:35,320 --> 00:12:38,360 Speaker 2: come out on top. So really really interesting, isn't it, Susie, 271 00:12:38,360 --> 00:12:40,400 Speaker 2: And just kind of confirming what we already know and 272 00:12:40,440 --> 00:12:43,080 Speaker 2: what we do teach our clients. But nice to see it, 273 00:12:43,160 --> 00:12:45,600 Speaker 2: you know, continuously backed up in research. And this is 274 00:12:45,679 --> 00:12:47,280 Speaker 2: very new research as well, isn't it. 275 00:12:47,280 --> 00:12:51,840 Speaker 1: It's very new? But actually I actually really like that 276 00:12:52,600 --> 00:12:56,040 Speaker 1: it wasn't calorie controlled, so I hear you. If someone 277 00:12:56,120 --> 00:12:58,800 Speaker 1: proactively wants fat loss, it's slow, like in twelve weeks. 278 00:12:58,840 --> 00:13:00,480 Speaker 1: I'd want my clients to have it at least eight 279 00:13:00,559 --> 00:13:03,640 Speaker 1: kilos off, if not ten. That would be a reference. 280 00:13:04,080 --> 00:13:06,959 Speaker 1: If our client had started over one hundred kilos, even 281 00:13:07,120 --> 00:13:10,480 Speaker 1: up to twelve kilos a kilo a week. But I 282 00:13:10,800 --> 00:13:15,920 Speaker 1: like that just changing that hours of eating here resulted 283 00:13:15,920 --> 00:13:18,800 Speaker 1: in fat loss because it shows such a dramatic improvement 284 00:13:18,840 --> 00:13:22,640 Speaker 1: metabolically and how powerful that is and such an easy 285 00:13:22,679 --> 00:13:25,640 Speaker 1: thing really to do. So that's why I like it, 286 00:13:25,720 --> 00:13:29,400 Speaker 1: Because we know, as dietitians know, we're very proud of 287 00:13:29,400 --> 00:13:31,880 Speaker 1: our work with our clients. We get good weight loss results, 288 00:13:31,920 --> 00:13:34,520 Speaker 1: we give very prescriptive advice. We're very I don't want 289 00:13:34,559 --> 00:13:37,120 Speaker 1: to say streets, but very directive. You know, we really 290 00:13:37,160 --> 00:13:40,720 Speaker 1: know fat loss, that's our area. But in this instance, 291 00:13:40,800 --> 00:13:43,760 Speaker 1: I just love that there's benefits even from just cutting down. 292 00:13:43,760 --> 00:13:45,680 Speaker 1: You're eating hours without doing much at all, you can 293 00:13:45,760 --> 00:13:48,079 Speaker 1: ead exactly the same thing. So yeah, I really like 294 00:13:48,160 --> 00:13:50,679 Speaker 1: this study, and gratefully I stumbled across it on this 295 00:13:50,840 --> 00:13:53,360 Speaker 1: Friday night, all rightly, and I'm going to hand over 296 00:13:53,440 --> 00:13:56,800 Speaker 1: to you because I don't know if you've noticed how 297 00:13:56,840 --> 00:13:59,560 Speaker 1: many of the snack bars in the music bar section 298 00:13:59,679 --> 00:14:03,760 Speaker 1: are chocolate in recent weeks, and I thought it was 299 00:14:03,800 --> 00:14:06,360 Speaker 1: time to talk about that because it's come up time 300 00:14:06,360 --> 00:14:09,360 Speaker 1: and time again on dieticians of Instagram talking because it's 301 00:14:09,360 --> 00:14:12,840 Speaker 1: absolutely right, Like even the healthier bars are now duzled 302 00:14:12,920 --> 00:14:17,439 Speaker 1: in chocolate. Now I understand why puices are making the 303 00:14:17,520 --> 00:14:19,840 Speaker 1: chocolate people buy them. But let's just have a talk 304 00:14:19,840 --> 00:14:23,600 Speaker 1: about snack bars in general, because I think it's quite 305 00:14:23,640 --> 00:14:26,000 Speaker 1: a confusing area about are they actually healthy at all? 306 00:14:26,240 --> 00:14:28,080 Speaker 1: What do you look for if they are healthy? And 307 00:14:28,120 --> 00:14:31,040 Speaker 1: when do we even use them with our clients on. 308 00:14:31,600 --> 00:14:33,280 Speaker 2: I've got a big list of pros and cons for you, 309 00:14:33,440 --> 00:14:34,760 Speaker 2: so I'll kick it off today. 310 00:14:35,280 --> 00:14:36,360 Speaker 3: Pros of snack bars. 311 00:14:36,480 --> 00:14:38,440 Speaker 2: Biggest one and the main reason that you and I 312 00:14:38,480 --> 00:14:41,320 Speaker 2: tend to use them, Susie, is convenience. They grab and go, 313 00:14:41,560 --> 00:14:43,960 Speaker 2: they don't need a refrigerator. They're not messy. It's not 314 00:14:44,000 --> 00:14:45,920 Speaker 2: like opening a tiner tuna that's going to stink out 315 00:14:45,960 --> 00:14:50,280 Speaker 2: the office. They're very very convenient. Another pro. They can 316 00:14:50,320 --> 00:14:52,800 Speaker 2: also be pretty mutri in dents. Depending on the bar 317 00:14:52,880 --> 00:14:55,080 Speaker 2: that you get, they can be full of some healthy fats. 318 00:14:55,120 --> 00:14:58,040 Speaker 2: You can get some good fiber, some protein. They can 319 00:14:58,080 --> 00:15:01,240 Speaker 2: help to keep you full of the longer depend the type, 320 00:15:01,360 --> 00:15:03,480 Speaker 2: and there are also some certain bars that may be 321 00:15:03,600 --> 00:15:06,600 Speaker 2: fortified with different types of vitamins and minerals and things 322 00:15:06,680 --> 00:15:09,600 Speaker 2: like added pro or probotics, so they can have some 323 00:15:09,760 --> 00:15:12,920 Speaker 2: you know, good nutrients added to them. They can also 324 00:15:13,000 --> 00:15:15,600 Speaker 2: really support some specific goals. You know, there are quite 325 00:15:15,640 --> 00:15:18,040 Speaker 2: good protein bars out there. There are some good lower 326 00:15:18,120 --> 00:15:21,400 Speaker 2: GI bars, some lower good sugar options if love sugar 327 00:15:21,440 --> 00:15:23,680 Speaker 2: control is an issue for you. There are also bars 328 00:15:23,720 --> 00:15:27,560 Speaker 2: more targeted at the gut these days, probotics probotics. I've seen, 329 00:15:27,880 --> 00:15:30,560 Speaker 2: you know, some of these snack bars targeted at skinhealth 330 00:15:30,560 --> 00:15:33,560 Speaker 2: as well, with added collagen and vitamin C, so they 331 00:15:33,640 --> 00:15:38,400 Speaker 2: can be helpful for specific goals. Again, from a convenience perspective, 332 00:15:38,800 --> 00:15:41,760 Speaker 2: I also like a snack bar because they're Porsching controlled, 333 00:15:42,200 --> 00:15:46,120 Speaker 2: unlike just eating nuts randomly out of an enormous pack 334 00:15:46,680 --> 00:15:49,680 Speaker 2: or chips out of an enormous family sized pack. They're 335 00:15:49,760 --> 00:15:52,320 Speaker 2: nicely Porsching controlled, and it's very rare that you'd hear 336 00:15:52,360 --> 00:15:54,480 Speaker 2: clients say, you know, I had a bit of a 337 00:15:54,480 --> 00:15:58,200 Speaker 2: binge on for snack bars, you know, but they happily say, oh, 338 00:15:58,240 --> 00:16:00,520 Speaker 2: I ate, you know, multiple handfuls of nuts, or I had, 339 00:16:00,560 --> 00:16:02,800 Speaker 2: you know, a whole family sized bag of potato chips. 340 00:16:02,880 --> 00:16:05,240 Speaker 2: So I do like the fact that they're Porsching controlled, 341 00:16:05,760 --> 00:16:09,520 Speaker 2: and some of them can be better alternatives to other 342 00:16:10,040 --> 00:16:13,120 Speaker 2: ultra process snacks as well. So that's my list of pros. 343 00:16:13,560 --> 00:16:17,000 Speaker 2: When it comes to cons, there's quite a few. Cost 344 00:16:17,120 --> 00:16:20,240 Speaker 2: is one of them because they're not cheap, right, Like 345 00:16:20,320 --> 00:16:24,120 Speaker 2: a snapbar can easily be what three to five dollars 346 00:16:24,160 --> 00:16:26,920 Speaker 2: when you compare that to more whole food options, and 347 00:16:26,960 --> 00:16:29,360 Speaker 2: apple could be a dollar or so. A big typ 348 00:16:29,400 --> 00:16:31,800 Speaker 2: of Greek yogurt five bucks and you're going to get 349 00:16:31,880 --> 00:16:33,760 Speaker 2: you know, four or five six servings out of that, 350 00:16:33,920 --> 00:16:37,040 Speaker 2: So they are not cheap. That's the biggest con for me, 351 00:16:37,160 --> 00:16:39,240 Speaker 2: one of the biggest cons. There's also a lot of 352 00:16:39,640 --> 00:16:43,040 Speaker 2: hidden ingredients and like health halos to them. Like a 353 00:16:43,080 --> 00:16:45,560 Speaker 2: lot of these snack bars are really high in sugar, 354 00:16:45,840 --> 00:16:48,200 Speaker 2: and it might say like no added sugar on the label, 355 00:16:48,320 --> 00:16:51,880 Speaker 2: but if the first ingredient is dates or honey or 356 00:16:51,920 --> 00:16:55,320 Speaker 2: some sort of syrup, that's really high in sugar and 357 00:16:55,360 --> 00:16:57,560 Speaker 2: as a really high sugar bar. A lot of them 358 00:16:57,560 --> 00:17:00,040 Speaker 2: are also packfull of artificial sweeteners and a lot a 359 00:17:00,040 --> 00:17:02,760 Speaker 2: lot of the probotics. A lot of brands will whack 360 00:17:02,760 --> 00:17:05,359 Speaker 2: in the probotics For people with IBS like myself and 361 00:17:05,400 --> 00:17:06,720 Speaker 2: a lot of my clients, it's a bit of a 362 00:17:06,800 --> 00:17:09,520 Speaker 2: sensitive tummy. It just sets off the bloating and the 363 00:17:09,600 --> 00:17:12,560 Speaker 2: uncomfortable stomach issues all day long. So a lot of 364 00:17:12,640 --> 00:17:15,919 Speaker 2: the snack bars add these probotic fibers in, but in 365 00:17:16,000 --> 00:17:18,719 Speaker 2: massive amounts, Like there shouldn't be eight to twelve grams 366 00:17:18,720 --> 00:17:20,240 Speaker 2: of fiber in a tiny snack bar. 367 00:17:20,359 --> 00:17:21,320 Speaker 3: It's way too much. 368 00:17:21,520 --> 00:17:24,200 Speaker 2: It's not the natural, wholesome based fiber that we want 369 00:17:24,200 --> 00:17:27,000 Speaker 2: that is actually really beneficial to our gut. It's almost 370 00:17:27,119 --> 00:17:29,600 Speaker 2: like artificial fiber, and I don't love it. I really 371 00:17:29,640 --> 00:17:31,800 Speaker 2: want my clients to get the whole food based fiber 372 00:17:31,840 --> 00:17:35,000 Speaker 2: in from whole grains, from nuts, from legumes, from fresh 373 00:17:35,000 --> 00:17:38,960 Speaker 2: fruit and vegetables. So the hidden I guess ingredients, the sugars, 374 00:17:39,000 --> 00:17:42,240 Speaker 2: the sweetness, the prebodic fibers, that's a coon to me, Like, 375 00:17:42,280 --> 00:17:44,119 Speaker 2: I don't love that in a lot of the bars. 376 00:17:44,520 --> 00:17:47,680 Speaker 2: A lot of bars are also really ultra processed. And 377 00:17:47,720 --> 00:17:49,360 Speaker 2: I remember I shared on my stories and I think 378 00:17:49,400 --> 00:17:51,240 Speaker 2: we brought that to the podcast one day, Susi, because 379 00:17:51,280 --> 00:17:53,520 Speaker 2: I had such a good response. I found these like 380 00:17:53,920 --> 00:17:56,760 Speaker 2: coconut covered I think low carb Kido bars and aldi 381 00:17:56,760 --> 00:17:59,280 Speaker 2: and they were wrapped in chocolate and like we couldn't 382 00:17:59,280 --> 00:18:01,479 Speaker 2: even figure out what the ingredient list was because it 383 00:18:01,520 --> 00:18:04,480 Speaker 2: was like, you know, all of these preservatives, emulsifiers, all 384 00:18:04,480 --> 00:18:06,600 Speaker 2: of these like processed vegetable oils. 385 00:18:06,640 --> 00:18:07,880 Speaker 3: There was a bit of coconut in there. 386 00:18:07,920 --> 00:18:10,399 Speaker 2: There was like twenty thirty percent chocolate, and then we 387 00:18:10,400 --> 00:18:12,600 Speaker 2: were like, we're missing like thirty percent, were like. 388 00:18:12,680 --> 00:18:13,960 Speaker 3: What else is in this bar? 389 00:18:14,440 --> 00:18:16,840 Speaker 2: So a lot of these bars are I guess masquerading 390 00:18:16,920 --> 00:18:20,320 Speaker 2: is healthier, but they actually contain a lot of ultra 391 00:18:20,400 --> 00:18:24,240 Speaker 2: process ingredients. And then probably my other biggest con in 392 00:18:24,280 --> 00:18:27,560 Speaker 2: snack bars is that they're not filling. Two three bites 393 00:18:27,640 --> 00:18:30,119 Speaker 2: and you're done, and your brain's like, okay, what next? 394 00:18:30,160 --> 00:18:32,040 Speaker 3: That was fun? That was great? What next? 395 00:18:32,359 --> 00:18:35,000 Speaker 2: They are just not feeling as if you had a 396 00:18:35,000 --> 00:18:37,040 Speaker 2: boiled egg or to a couple of vider weeds and 397 00:18:37,080 --> 00:18:38,760 Speaker 2: you sat down and you had some veggie sticks and 398 00:18:38,800 --> 00:18:41,160 Speaker 2: some hummus, that is going to be a far more 399 00:18:41,320 --> 00:18:43,880 Speaker 2: volume of snack and it was actually going to keep 400 00:18:43,880 --> 00:18:45,920 Speaker 2: you full of for a lot longer. So they're not filling, 401 00:18:46,160 --> 00:18:48,080 Speaker 2: and depending on the type of snack bar, they may 402 00:18:48,119 --> 00:18:50,440 Speaker 2: cause a big spike and crash in your blood sugars, 403 00:18:50,480 --> 00:18:52,760 Speaker 2: which is got to keep you kind of craving more 404 00:18:52,800 --> 00:18:55,840 Speaker 2: all afternoon long. So that's my list of pros and cons, 405 00:18:56,240 --> 00:18:58,359 Speaker 2: and then I guess next is how to choose a 406 00:18:58,359 --> 00:19:02,159 Speaker 2: better one. So my I guess goal posts for a 407 00:19:02,160 --> 00:19:04,679 Speaker 2: good snack bar. I like to see a snack bar 408 00:19:04,760 --> 00:19:07,480 Speaker 2: between about one hundred to about sort of one seventy 409 00:19:07,520 --> 00:19:09,959 Speaker 2: one eighty calories. Over that sort of two hundred calorie 410 00:19:09,960 --> 00:19:12,480 Speaker 2: mark to me that it's too much for a female 411 00:19:12,520 --> 00:19:15,040 Speaker 2: who is actively trying to lose weight. I do like 412 00:19:15,080 --> 00:19:16,960 Speaker 2: at least five grams of protein. 413 00:19:16,600 --> 00:19:16,960 Speaker 3: In a bar. 414 00:19:17,119 --> 00:19:20,359 Speaker 2: If you're actively looking for a protein bar, I would 415 00:19:20,440 --> 00:19:23,720 Speaker 2: like that eight to ten grams plus. And I personally 416 00:19:23,920 --> 00:19:25,960 Speaker 2: like about two to five grams of fiber in a 417 00:19:26,000 --> 00:19:28,600 Speaker 2: snack bar. Anything more than five grams I think a 418 00:19:28,600 --> 00:19:30,840 Speaker 2: lot of sensitive tummies don't really handle that well. And 419 00:19:30,880 --> 00:19:33,080 Speaker 2: as I said, it's more of that artificial fiber, which 420 00:19:33,080 --> 00:19:35,679 Speaker 2: I don't actually know is doing that much for us 421 00:19:35,680 --> 00:19:37,960 Speaker 2: from a health perspective. So I don't like the bars 422 00:19:38,000 --> 00:19:40,439 Speaker 2: that have eight, ten, fifteen grams of fiber in there. 423 00:19:40,480 --> 00:19:41,399 Speaker 3: It's far too much. 424 00:19:41,960 --> 00:19:45,119 Speaker 2: Added sugars need to be under five to six grams 425 00:19:45,119 --> 00:19:47,959 Speaker 2: a bar. Ideally under five to six grams and then 426 00:19:48,000 --> 00:19:50,600 Speaker 2: as much as possible, we want the whole food based ingredients. 427 00:19:50,640 --> 00:19:52,760 Speaker 2: When you look at the ingredient list, if it starts 428 00:19:52,760 --> 00:19:55,200 Speaker 2: off and it says, you know, rolled oats with some 429 00:19:55,280 --> 00:19:57,560 Speaker 2: cheer seeds, or it's got some dates in there, it's 430 00:19:57,560 --> 00:20:00,440 Speaker 2: got some ppitas, it's got some peanuts, that's the sort 431 00:20:00,440 --> 00:20:02,159 Speaker 2: of thing we want. If you look at an ingredient 432 00:20:02,200 --> 00:20:05,560 Speaker 2: list and the first ingredient is like vegetable oil, or 433 00:20:05,600 --> 00:20:08,159 Speaker 2: it's you know, a type of no sugar chocolate, or 434 00:20:08,640 --> 00:20:11,119 Speaker 2: the first ingredient is honey or some sort of syrup, 435 00:20:11,160 --> 00:20:14,080 Speaker 2: I would be steering really really clear of that. So 436 00:20:14,840 --> 00:20:16,760 Speaker 2: that's kind of what I look for in a snack bar. 437 00:20:17,000 --> 00:20:20,480 Speaker 2: And also I would ideally like to pair it with 438 00:20:20,520 --> 00:20:23,560 Speaker 2: something else, like some vegetable sticks, like a piece of fruit, 439 00:20:23,680 --> 00:20:26,280 Speaker 2: just to again increase the volume in that snack so 440 00:20:26,400 --> 00:20:29,160 Speaker 2: it is that little bit healthier. So that's kind of 441 00:20:29,200 --> 00:20:32,480 Speaker 2: my reasoning for snack bars. I don't love them, but 442 00:20:32,520 --> 00:20:34,840 Speaker 2: I don't hate them. Like there's something I use occasionally 443 00:20:34,840 --> 00:20:37,320 Speaker 2: for clients, and it's ninety percent of the time from 444 00:20:37,320 --> 00:20:41,200 Speaker 2: a convenience perspective. I don't often write snack bars into 445 00:20:41,240 --> 00:20:43,760 Speaker 2: meal plans regularly. And if clients are having it more 446 00:20:43,800 --> 00:20:45,960 Speaker 2: than one or two times a week, I'm sort of like, Okay, 447 00:20:46,000 --> 00:20:47,879 Speaker 2: what are we doing here? Is there a better option, 448 00:20:48,000 --> 00:20:50,440 Speaker 2: and why are we having this, you know, more frequently 449 00:20:50,480 --> 00:20:53,440 Speaker 2: than a couple of times a week. That's my thoughts 450 00:20:53,440 --> 00:20:55,639 Speaker 2: on snack bars. And I would imagine that you're very 451 00:20:55,640 --> 00:20:56,600 Speaker 2: similar to me, Zuzie. 452 00:20:57,000 --> 00:20:59,080 Speaker 1: Well, you've certainly done some research, they haven't you. You've 453 00:20:59,080 --> 00:20:59,960 Speaker 1: got a lot of opinions. 454 00:21:00,160 --> 00:21:02,400 Speaker 3: Thank you Friday night, A cup of teas here. 455 00:21:02,440 --> 00:21:09,159 Speaker 1: Again, I think that first of all, it's just for me, 456 00:21:09,200 --> 00:21:12,720 Speaker 1: a lot of calories in a relatively small amount of food. 457 00:21:13,040 --> 00:21:17,360 Speaker 1: So yes, you can get some there about one hundred calories, 458 00:21:17,359 --> 00:21:19,560 Speaker 1: but they're generally pretty small, and like you said, you 459 00:21:19,600 --> 00:21:21,280 Speaker 1: have a bye or two and it's over. And that's 460 00:21:21,320 --> 00:21:24,720 Speaker 1: what I've noticed with the newer ranges of these chocolate 461 00:21:24,720 --> 00:21:26,600 Speaker 1: ones that have come out, because I bought them just 462 00:21:26,640 --> 00:21:27,920 Speaker 1: to try and have a look at them and gave 463 00:21:27,920 --> 00:21:31,439 Speaker 1: them to the kids. And they're tiny. So you're getting 464 00:21:31,480 --> 00:21:34,159 Speaker 1: over that hundred calories in a very small amount of food, 465 00:21:34,400 --> 00:21:37,520 Speaker 1: and it's pretty processed. So I just think that they're 466 00:21:37,520 --> 00:21:39,880 Speaker 1: not overly feeling like I'd much rather clients sit down 467 00:21:39,880 --> 00:21:42,359 Speaker 1: and have crackers and cheese with tomato and make it 468 00:21:42,359 --> 00:21:46,480 Speaker 1: a really substantial snack. Now, I think that the best 469 00:21:46,520 --> 00:21:50,840 Speaker 1: time to use them is as kind of a backup. Now. Carmens, 470 00:21:50,880 --> 00:21:53,040 Speaker 1: for example, have got these new ones that are fifteen 471 00:21:53,080 --> 00:21:55,760 Speaker 1: grams of protein, and again I tried those. Now they're 472 00:21:55,760 --> 00:21:58,320 Speaker 1: over two hundred calories. They're almost like a meal in itself. 473 00:21:59,200 --> 00:22:02,159 Speaker 1: I did use it as like a substantial meal when 474 00:22:02,160 --> 00:22:04,119 Speaker 1: I could get nothing else. So I think you've got 475 00:22:04,160 --> 00:22:06,000 Speaker 1: to keep in mind they're almost like a small meal 476 00:22:06,080 --> 00:22:09,200 Speaker 1: and use them in that way, because otherwise, as soon 477 00:22:09,200 --> 00:22:11,080 Speaker 1: as people have them in their bag, I find they 478 00:22:11,119 --> 00:22:13,000 Speaker 1: just eat them all the time, Like I'll have I 479 00:22:13,119 --> 00:22:15,720 Speaker 1: might mention it in a meal plan, and then inevitably 480 00:22:15,760 --> 00:22:18,359 Speaker 1: that's the one food that my client will gravitate towards 481 00:22:18,359 --> 00:22:21,960 Speaker 1: and eat all the time. So yeah, I sort of 482 00:22:22,280 --> 00:22:23,680 Speaker 1: like you. I think you have to be really careful. 483 00:22:23,680 --> 00:22:25,920 Speaker 1: If it looks like a chocolate bar, tastes like a 484 00:22:26,000 --> 00:22:28,280 Speaker 1: chocolate bar, it's probably closer to a chocolate bar, And 485 00:22:28,320 --> 00:22:30,520 Speaker 1: you would argue, like in the case of the No 486 00:22:30,640 --> 00:22:33,000 Speaker 1: Shoe bars, for example, which we have reviewed several times 487 00:22:33,000 --> 00:22:36,040 Speaker 1: on the podcast, their ultra process foods. Now, they might 488 00:22:36,160 --> 00:22:40,119 Speaker 1: taste like a Snickers bar and be a slightly fewer calories, 489 00:22:40,200 --> 00:22:42,240 Speaker 1: But if we were being honest about nutrition, are you 490 00:22:42,280 --> 00:22:44,199 Speaker 1: better to eat a few squares of dark chocolate? You 491 00:22:44,240 --> 00:22:47,320 Speaker 1: probably are, So I think just keep them in that 492 00:22:47,400 --> 00:22:50,280 Speaker 1: case where they are they're not a healthy choice. In general, 493 00:22:50,920 --> 00:22:53,280 Speaker 1: they can be a convenient source of nutrition on the run. 494 00:22:53,400 --> 00:22:55,480 Speaker 1: My rule of thumb for choosing them is the shorter 495 00:22:55,720 --> 00:22:59,280 Speaker 1: ingredient list, the better. And that's why Carmens do tend 496 00:22:59,320 --> 00:23:02,080 Speaker 1: to come up tops is a brand because when you 497 00:23:02,240 --> 00:23:05,439 Speaker 1: look at their ingredient lists, they are always much cleaner 498 00:23:05,480 --> 00:23:08,680 Speaker 1: than the Uncle Toby's, than the other Nice and Natural 499 00:23:08,720 --> 00:23:11,160 Speaker 1: which are always got those really long ingredient lists because 500 00:23:11,160 --> 00:23:13,200 Speaker 1: they're using a lot of different things to bring them together. 501 00:23:13,680 --> 00:23:15,479 Speaker 1: And that's why you know come as we've I've had 502 00:23:15,480 --> 00:23:18,199 Speaker 1: a relationship with Carolyn Creswel for quite some time, so 503 00:23:18,200 --> 00:23:20,359 Speaker 1: I'll be clear about that. Not a paid one, but 504 00:23:20,640 --> 00:23:23,600 Speaker 1: just know her. But that is why the products always 505 00:23:23,600 --> 00:23:26,600 Speaker 1: a superior nutritionally. Not only they're astray and made at own, 506 00:23:27,240 --> 00:23:29,359 Speaker 1: but they've got shorter ingredient lists. But not all some 507 00:23:29,440 --> 00:23:32,240 Speaker 1: of theirs are also quite processed again, you have to 508 00:23:32,280 --> 00:23:34,960 Speaker 1: go back to the basics. Like the peanut butter one 509 00:23:34,960 --> 00:23:37,639 Speaker 1: they've got is pretty minimal. It's got very few ingredients, 510 00:23:37,680 --> 00:23:40,320 Speaker 1: the original kind of fruit free bars. But as soon 511 00:23:40,320 --> 00:23:42,720 Speaker 1: as you're getting to these higher protein ones and low 512 00:23:42,800 --> 00:23:45,800 Speaker 1: carb absolutely there is ultra process because to create that 513 00:23:45,840 --> 00:23:48,760 Speaker 1: food it requires a lot of processing. And our take 514 00:23:48,760 --> 00:23:51,080 Speaker 1: home message is always the less ultra process food in 515 00:23:51,119 --> 00:23:53,080 Speaker 1: the diet, the better. So I think, use them, but 516 00:23:53,160 --> 00:23:54,960 Speaker 1: if you're using them more than once or twice a week, 517 00:23:55,000 --> 00:23:57,560 Speaker 1: it's too much. Absolutely, they're not a food I eat 518 00:23:57,840 --> 00:23:59,359 Speaker 1: or use every day. They're not a food I give 519 00:23:59,400 --> 00:24:01,720 Speaker 1: to my children every day. I keep a box in 520 00:24:01,760 --> 00:24:04,760 Speaker 1: the car and case for those times i've got a 521 00:24:04,840 --> 00:24:07,200 Speaker 1: kid who's starving or I'm hungry and I've got something 522 00:24:07,200 --> 00:24:09,600 Speaker 1: half decent, and I don't stop at a servo as 523 00:24:09,640 --> 00:24:11,679 Speaker 1: opposed to having it as an everyday food. So I 524 00:24:11,680 --> 00:24:14,040 Speaker 1: think we're pretty much in agrants on that, And I 525 00:24:14,119 --> 00:24:16,000 Speaker 1: apologize for anyone who can hear my husband in the 526 00:24:16,000 --> 00:24:18,119 Speaker 1: background screaming for the South Sydney rabbit os. I have 527 00:24:18,160 --> 00:24:20,160 Speaker 1: asked him to be quiet, but hopefully it's not coming 528 00:24:20,200 --> 00:24:22,639 Speaker 1: through too much on the noise, all right, Lee and 529 00:24:22,920 --> 00:24:25,040 Speaker 1: a client of Mind introduced me to a new product, 530 00:24:25,040 --> 00:24:27,359 Speaker 1: and I fell in love instantly, and you're gonna love it. 531 00:24:27,400 --> 00:24:29,440 Speaker 1: You're gonna be happy with me because it's a carbohydrate 532 00:24:29,480 --> 00:24:34,480 Speaker 1: based product and I do tend to I do tend 533 00:24:34,560 --> 00:24:37,080 Speaker 1: to not be the biggest fan of those heavier carbs. 534 00:24:37,080 --> 00:24:38,760 Speaker 1: So you're going to be very happy with me today 535 00:24:39,000 --> 00:24:42,000 Speaker 1: because I've got something that's car being good and it is. Yeah, 536 00:24:42,520 --> 00:24:46,720 Speaker 1: it's the cold finest sorantine and KNOCKI. Now this is 537 00:24:46,800 --> 00:24:49,040 Speaker 1: part of this new range coming through Colors. Now, we're 538 00:24:49,080 --> 00:24:50,920 Speaker 1: not sponsored by calls, but we're very open to one. 539 00:24:50,960 --> 00:24:53,440 Speaker 1: So if anyone who is listening who works to get office, 540 00:24:53,480 --> 00:24:55,639 Speaker 1: please pass it on that we're very open to collaboration. 541 00:24:56,200 --> 00:24:58,120 Speaker 1: But in the freezer sectionally, and you might have seen, 542 00:24:58,119 --> 00:25:01,160 Speaker 1: there's these nice, really nice black packaged bags, and there's 543 00:25:01,200 --> 00:25:04,240 Speaker 1: a mushroom risotto, and there's these nokies. There's a couple, 544 00:25:04,240 --> 00:25:07,119 Speaker 1: there's a peppy pepper one and then this one is 545 00:25:07,160 --> 00:25:11,600 Speaker 1: a tomato and ricotta noki. Now it retails for eight dollars. 546 00:25:11,600 --> 00:25:13,879 Speaker 1: It's four hundred grams. I think it says that it 547 00:25:14,160 --> 00:25:19,320 Speaker 1: serves two. Yes, they're not the biggest serves like, I 548 00:25:19,320 --> 00:25:22,399 Speaker 1: think that would be quite reasonable. So nutritionally, if we 549 00:25:22,440 --> 00:25:24,119 Speaker 1: take a closer look, let me look at the ingredient 550 00:25:24,119 --> 00:25:25,840 Speaker 1: list first and then I'll come to nutritionals. So the 551 00:25:25,960 --> 00:25:29,199 Speaker 1: ingredients are crushed tomatoes at forty two percent, followed by 552 00:25:29,240 --> 00:25:33,000 Speaker 1: potato thirty percent, wheat flour, mozzarella at seven percent, free 553 00:25:33,080 --> 00:25:36,320 Speaker 1: range egg, extra vergin olive oil, salt, basil onion, sugar, 554 00:25:36,359 --> 00:25:39,560 Speaker 1: and sunflower oil, garlic acidity regulator. So in very small 555 00:25:39,560 --> 00:25:42,800 Speaker 1: amounts of those final few ingredients, Like in general, we're 556 00:25:42,800 --> 00:25:46,760 Speaker 1: looking at what is that seventy two eighty one percent 557 00:25:46,800 --> 00:25:49,840 Speaker 1: of whole food, which I think is pretty strong. So 558 00:25:50,000 --> 00:25:52,879 Speaker 1: per serving, there's twelve grams of protein, forty four grams 559 00:25:52,880 --> 00:25:56,440 Speaker 1: of carb. It's just shy of three hundred calories, relatively 560 00:25:56,520 --> 00:25:58,920 Speaker 1: low in fout only two point four saturated. It does 561 00:25:58,960 --> 00:26:02,120 Speaker 1: have ten grams of sugar which is coming from the tomatoes, 562 00:26:02,720 --> 00:26:06,399 Speaker 1: and three point four grams of dietary fiber. But the 563 00:26:06,480 --> 00:26:09,000 Speaker 1: reason I like it because it's not you miss the 564 00:26:09,040 --> 00:26:13,399 Speaker 1: sodium high nine hundred and sixty. Yeah, you're right. The 565 00:26:13,440 --> 00:26:18,840 Speaker 1: sodium is always puffy, which is obviously the tomatoes, followed 566 00:26:18,840 --> 00:26:22,080 Speaker 1: by the mozzarella, bumping it up there, So just put 567 00:26:22,080 --> 00:26:23,720 Speaker 1: the sodium aside. I'm going to come back to that 568 00:26:23,760 --> 00:26:27,760 Speaker 1: in a second. Just hear me out. The reason I 569 00:26:27,960 --> 00:26:30,240 Speaker 1: like it is that I think that you can cook 570 00:26:30,280 --> 00:26:33,040 Speaker 1: that really quickly and add some extra veggies to it, 571 00:26:33,640 --> 00:26:37,800 Speaker 1: and it's a nice, relatively clean ingredient list. But you're 572 00:26:37,840 --> 00:26:41,280 Speaker 1: absolutely right. Is quite high in salt, so it's certainly 573 00:26:41,320 --> 00:26:43,800 Speaker 1: going to suit someone who is more active and certainly 574 00:26:43,840 --> 00:26:45,240 Speaker 1: not taking blood pressure medication. 575 00:26:45,880 --> 00:26:46,520 Speaker 3: But I do know. 576 00:26:46,600 --> 00:26:49,600 Speaker 1: I just think that the more of these convenient, quick 577 00:26:49,600 --> 00:26:52,159 Speaker 1: and easy options. Because my client had made it for 578 00:26:52,240 --> 00:26:55,080 Speaker 1: her teenagers and she liked it because it was such 579 00:26:55,119 --> 00:26:57,439 Speaker 1: a quick and easy dinner, and I thought that's a 580 00:26:57,480 --> 00:27:00,080 Speaker 1: million times better than say takeaway or a lot of 581 00:27:00,119 --> 00:27:02,159 Speaker 1: other stuff. So that's why I quite liked it. But 582 00:27:02,200 --> 00:27:04,960 Speaker 1: I'm hearing you. You're absolutely right. It's not low in sodium, 583 00:27:05,040 --> 00:27:07,119 Speaker 1: so it's it is a bit salty. You'd want to 584 00:27:07,160 --> 00:27:09,200 Speaker 1: bulk it out with some extra spinach and stuff in there. 585 00:27:09,520 --> 00:27:12,240 Speaker 1: But yeah, I just thought it's not a bad product. 586 00:27:12,280 --> 00:27:14,360 Speaker 1: You know, I don't dislike it. What do you think 587 00:27:14,400 --> 00:27:15,520 Speaker 1: you think it's too high salt. 588 00:27:16,119 --> 00:27:19,679 Speaker 2: I'm not that based about salt. I just thought you 589 00:27:19,720 --> 00:27:21,399 Speaker 2: skipped it on purpose, and I thought, oh no, you're 590 00:27:21,440 --> 00:27:22,760 Speaker 2: trying to pull a fast one on me. 591 00:27:23,720 --> 00:27:24,479 Speaker 3: It's Friday night. 592 00:27:24,520 --> 00:27:27,800 Speaker 1: But I'm still sharp as Actually initially I did see 593 00:27:27,840 --> 00:27:29,119 Speaker 1: the sodium is a bit higher. 594 00:27:29,240 --> 00:27:29,560 Speaker 3: I did. 595 00:27:29,600 --> 00:27:31,040 Speaker 1: Yeah, you're right, it's a good talk. 596 00:27:32,080 --> 00:27:34,720 Speaker 2: I quite like it. But I think do we mention 597 00:27:34,800 --> 00:27:36,919 Speaker 2: it's eight dollars for a four hundred grand pack, so 598 00:27:37,000 --> 00:27:39,560 Speaker 2: two servings per pack, so that's actually still quite good 599 00:27:39,600 --> 00:27:40,560 Speaker 2: considering that's. 600 00:27:40,440 --> 00:27:41,960 Speaker 3: The majority of your meal. 601 00:27:42,000 --> 00:27:44,439 Speaker 2: And if you were to get takeaway, let's be honest, 602 00:27:44,480 --> 00:27:46,639 Speaker 2: like every time David and I get takeaway, it's fifty 603 00:27:46,640 --> 00:27:49,000 Speaker 2: to one hundred dollars and there's only two of us 604 00:27:49,000 --> 00:27:54,440 Speaker 2: in two tiny humans. Yeah, so eight bucks is actually yeah, yeah, 605 00:27:54,480 --> 00:27:56,240 Speaker 2: So I think eight dollars is really affordable. And like 606 00:27:56,280 --> 00:27:59,320 Speaker 2: you said, you know, some broccoli, a big canful of spinach, 607 00:27:59,320 --> 00:28:01,280 Speaker 2: throw and some mush and just a bit of protein 608 00:28:01,320 --> 00:28:03,880 Speaker 2: to bump that up because it's only twelve grams a serve, 609 00:28:03,920 --> 00:28:06,600 Speaker 2: which for a child it's fine, maybe for a growing 610 00:28:06,600 --> 00:28:09,320 Speaker 2: teenage you'd want a little bit more, and for adults absolutely, 611 00:28:09,359 --> 00:28:11,439 Speaker 2: particularly if your goal is fat loss, you want to 612 00:28:11,440 --> 00:28:13,359 Speaker 2: be close to thirty grams. You could have this in 613 00:28:13,400 --> 00:28:16,520 Speaker 2: a sneaky designed by Dietian protein shake on the side, Susie, 614 00:28:16,600 --> 00:28:19,520 Speaker 2: keep it vegetarian, that's a that's good option. Or you 615 00:28:19,520 --> 00:28:21,840 Speaker 2: could throw in some chicken breast. You could throw it 616 00:28:21,920 --> 00:28:24,720 Speaker 2: to the salmon or maybe a little bit of kangaroo meat, 617 00:28:24,720 --> 00:28:27,320 Speaker 2: which will lead us nicely into our next section. Right, 618 00:28:27,840 --> 00:28:29,679 Speaker 2: But no, I like it overall. I don't mind it. 619 00:28:29,920 --> 00:28:31,720 Speaker 1: Yeah, And I think that it would also be easy 620 00:28:31,720 --> 00:28:33,400 Speaker 1: to use it as a base and bulk it up 621 00:28:33,400 --> 00:28:35,680 Speaker 1: and get another serve out of it, Like with two people. 622 00:28:35,720 --> 00:28:37,119 Speaker 1: You could get a lunch out of that if you 623 00:28:37,119 --> 00:28:39,960 Speaker 1: did add some chicken some extra veggies to it, which 624 00:28:40,000 --> 00:28:41,760 Speaker 1: I like because I quite like to sort of if 625 00:28:41,760 --> 00:28:44,000 Speaker 1: I'm working at home having a hot lunch, and I 626 00:28:44,040 --> 00:28:45,920 Speaker 1: could definitely get three serves out of that if you 627 00:28:46,000 --> 00:28:48,320 Speaker 1: bumped it up the right way. But you know, sometimes 628 00:28:48,400 --> 00:28:52,040 Speaker 1: you just really a craving like some carbs, you know, 629 00:28:52,280 --> 00:28:54,840 Speaker 1: like you you know, sometimes you just want some pasta 630 00:28:54,960 --> 00:28:57,959 Speaker 1: or some nokie and now instead of going and buying 631 00:28:58,040 --> 00:29:01,000 Speaker 1: you know one from the shop or you know, fitter 632 00:29:01,120 --> 00:29:04,400 Speaker 1: cheaty boscola whatever. I just thought it was quite a healthy, 633 00:29:04,720 --> 00:29:08,160 Speaker 1: healthy way to have some carbs. And again, like you said, 634 00:29:08,160 --> 00:29:10,760 Speaker 1: could bulk it up. So yeah, I thought it was 635 00:29:10,880 --> 00:29:13,640 Speaker 1: really quite a nice product. So yeah, check out that 636 00:29:13,760 --> 00:29:15,800 Speaker 1: range the sort of I'm really impressed with what colds 637 00:29:15,800 --> 00:29:18,520 Speaker 1: are doing, like they're doing some really good stuff. 638 00:29:18,880 --> 00:29:20,360 Speaker 3: I got some good dieticians on board. 639 00:29:20,360 --> 00:29:23,480 Speaker 1: Actually, yeah, so well done. It's a good product and 640 00:29:23,520 --> 00:29:25,720 Speaker 1: I will definitely be recommending it to a few of 641 00:29:25,760 --> 00:29:28,800 Speaker 1: my time for families and feel my vegetarian clients. Just quietly, 642 00:29:29,280 --> 00:29:31,480 Speaker 1: all rightly, and it's your time to talk all about 643 00:29:32,120 --> 00:29:33,240 Speaker 1: a great austrayed meat. 644 00:29:34,120 --> 00:29:35,520 Speaker 3: I love that you handed this one over me. 645 00:29:35,560 --> 00:29:36,240 Speaker 2: Thanks so much. 646 00:29:37,440 --> 00:29:39,440 Speaker 1: Skippy bush kangaroo. 647 00:29:39,560 --> 00:29:42,720 Speaker 2: Before we jumped on the podcast, I said, SUSY's asking 648 00:29:42,720 --> 00:29:44,600 Speaker 2: me about kangaroo meat, and he goes, who wants to 649 00:29:44,640 --> 00:29:47,760 Speaker 2: eat Skippy? I'm like, that's my exact snowbody run This 650 00:29:47,880 --> 00:29:48,800 Speaker 2: was Leanne. 651 00:29:48,800 --> 00:29:51,080 Speaker 1: That was a listener question from the podcast. So with 652 00:29:51,120 --> 00:29:52,920 Speaker 1: the greatest level of respect for our listeners. 653 00:29:53,280 --> 00:29:56,160 Speaker 2: So personal preferences aside, I don't eat Skippy and I 654 00:29:56,280 --> 00:29:58,960 Speaker 2: choose not to be. But personal preferences aside, is kangaroo 655 00:29:58,960 --> 00:30:01,480 Speaker 2: meat a healthy option? And the long and short of 656 00:30:01,520 --> 00:30:03,440 Speaker 2: it is, yes, it is a healthy option. It's very 657 00:30:03,480 --> 00:30:05,840 Speaker 2: high in protein. There's about I think I looked it 658 00:30:05,920 --> 00:30:08,280 Speaker 2: up twenty two to twenty four grams of protein per 659 00:30:08,400 --> 00:30:11,440 Speaker 2: hundred grams, which is it's quite good. It's very comparable 660 00:30:11,480 --> 00:30:13,720 Speaker 2: to you know, red meat in chicken, so it's really 661 00:30:13,720 --> 00:30:17,520 Speaker 2: good for muscle growth, recovery, so tidy metabolic health as well. 662 00:30:17,680 --> 00:30:20,520 Speaker 2: And it's very very lean like. It's very low in calories. 663 00:30:20,560 --> 00:30:23,080 Speaker 2: It's only about like one to two percent fat. 664 00:30:23,280 --> 00:30:25,880 Speaker 3: It's leaner than beef. It's significantly lean in the lamb. 665 00:30:25,880 --> 00:30:28,320 Speaker 2: It's even leaner than skinless chicken breast, which I think 666 00:30:28,400 --> 00:30:31,480 Speaker 2: will actually surprise some people. And it's very very low 667 00:30:31,480 --> 00:30:33,920 Speaker 2: and saturated fats if you're looking to reduce your saturated 668 00:30:33,960 --> 00:30:34,640 Speaker 2: fat intake. 669 00:30:35,600 --> 00:30:36,840 Speaker 3: I need to stop calling it scooby. 670 00:30:36,880 --> 00:30:39,080 Speaker 2: I'm just gonna start calling it kangaroo meat because I 671 00:30:39,120 --> 00:30:41,920 Speaker 2: can't call scibby a keep a straight face. It's also 672 00:30:42,040 --> 00:30:44,720 Speaker 2: very rich in iron and zinc, like most red meat 673 00:30:44,760 --> 00:30:48,000 Speaker 2: as well, and zinc is really important for immunity wound healing, 674 00:30:48,040 --> 00:30:50,560 Speaker 2: particularly for females as well. I don't feel like females 675 00:30:50,600 --> 00:30:53,400 Speaker 2: get enough iron or zinc. And unlike other red meat, 676 00:30:53,520 --> 00:30:56,000 Speaker 2: surprisingly it has a bit of a megas free fatty 677 00:30:56,040 --> 00:30:58,560 Speaker 2: acids in there, which really surprised me. Tous, I didn't 678 00:30:58,560 --> 00:31:02,040 Speaker 2: realize that. And it is natural and you know free 679 00:31:02,160 --> 00:31:04,200 Speaker 2: range if you're looking, if you're someone who you know 680 00:31:04,200 --> 00:31:06,600 Speaker 2: wants free range organic, A lot of kangaro meat is 681 00:31:06,640 --> 00:31:09,560 Speaker 2: probably better quality, and a lot of it is generally 682 00:31:09,600 --> 00:31:11,560 Speaker 2: wild harvested as well, so there's not a whole lot 683 00:31:11,600 --> 00:31:15,400 Speaker 2: of hormones and antibiotics, which can't be said sometimes for 684 00:31:15,480 --> 00:31:18,040 Speaker 2: some of the other animal based products as well. So 685 00:31:18,080 --> 00:31:21,840 Speaker 2: certainly there are huge strengths in terms of kangaroo meat, 686 00:31:22,120 --> 00:31:24,239 Speaker 2: but a couple of the downsides, like is it good 687 00:31:24,360 --> 00:31:27,640 Speaker 2: nutritional absolutely, like I'm not debating that at all. Does 688 00:31:27,720 --> 00:31:30,320 Speaker 2: have a very strong flavor, and it does have a 689 00:31:30,360 --> 00:31:32,360 Speaker 2: little bit of a I don't know if I should 690 00:31:32,360 --> 00:31:35,480 Speaker 2: say this like gamy taste compared to other types of 691 00:31:35,520 --> 00:31:38,600 Speaker 2: beerf or even chicken. And because it is so lean, 692 00:31:38,800 --> 00:31:41,800 Speaker 2: it overcooks very very quickly because it has such low 693 00:31:41,840 --> 00:31:44,160 Speaker 2: fat content. So a lot of my clients who have 694 00:31:44,240 --> 00:31:47,160 Speaker 2: tried it don't like it because have accidentally overcooked it 695 00:31:47,320 --> 00:31:49,800 Speaker 2: and it makes it quite chewy. So your best to 696 00:31:49,880 --> 00:31:52,800 Speaker 2: do it very medium to even meetium rare and keep 697 00:31:52,840 --> 00:31:54,760 Speaker 2: it quite tender. If you cook it too long, it 698 00:31:54,800 --> 00:31:57,280 Speaker 2: will go quite chewy because it's so so low and 699 00:31:57,320 --> 00:32:00,239 Speaker 2: fat and it cooks really really quickly. The other thing 700 00:32:00,280 --> 00:32:01,680 Speaker 2: to note is that it does have a little bit 701 00:32:01,680 --> 00:32:04,080 Speaker 2: of a higher purine content, So if you have issues 702 00:32:04,080 --> 00:32:07,320 Speaker 2: with gallut or kidney stones, probably not the best option 703 00:32:07,480 --> 00:32:10,240 Speaker 2: for you. But I have had a couple of clients 704 00:32:10,240 --> 00:32:12,760 Speaker 2: that have really enjoyed it because again it's so lean 705 00:32:12,760 --> 00:32:14,720 Speaker 2: and it's a great protein sauce. They'll use it in 706 00:32:14,720 --> 00:32:16,680 Speaker 2: a stur fr, they'll kind of mince it up, and 707 00:32:16,680 --> 00:32:19,160 Speaker 2: they'll use it in like burgers or meatballs and bolonaise, 708 00:32:19,200 --> 00:32:21,360 Speaker 2: And again, you can kind of mask that gamy taste 709 00:32:21,400 --> 00:32:23,200 Speaker 2: a little bit if you're putting it through a bolonaise 710 00:32:23,240 --> 00:32:25,400 Speaker 2: sauce and you're throwing it at tinner lentils or something, 711 00:32:25,840 --> 00:32:27,680 Speaker 2: or if you're doing it into like a stew or 712 00:32:27,680 --> 00:32:29,920 Speaker 2: a curry. I feel like, if you're just eating it 713 00:32:29,960 --> 00:32:31,800 Speaker 2: by itself, like you might eat an I feel it 714 00:32:31,800 --> 00:32:33,960 Speaker 2: with a bit of broccolini and some potato or something. 715 00:32:34,480 --> 00:32:36,480 Speaker 2: I personally couldn't do that. But if it was in 716 00:32:36,600 --> 00:32:39,000 Speaker 2: like a curry or in a stew, or it's mixed 717 00:32:39,040 --> 00:32:41,520 Speaker 2: up and some meat balls and a bolonnai sauce. It 718 00:32:41,560 --> 00:32:43,440 Speaker 2: would be a little bit easier to kind of mask 719 00:32:43,520 --> 00:32:46,480 Speaker 2: that stronger flavor. So that's kind of the bottom line 720 00:32:46,480 --> 00:32:49,440 Speaker 2: for me is it's a great option nutritionally, be careful 721 00:32:49,480 --> 00:32:51,560 Speaker 2: how long you cook it, and try to add a 722 00:32:51,600 --> 00:32:54,440 Speaker 2: bit of extra flavor to it, because I, personally, and 723 00:32:54,520 --> 00:32:58,320 Speaker 2: this is my personal opinion, don't enjoy the natural flavor of. 724 00:32:59,600 --> 00:33:02,840 Speaker 1: Well, I think we like I'm not the biggest red 725 00:33:02,880 --> 00:33:05,280 Speaker 1: meat eater, Like I enjoy like a piece of filet 726 00:33:05,280 --> 00:33:07,440 Speaker 1: state but it's never my go to. I always prefer 727 00:33:07,560 --> 00:33:10,800 Speaker 1: fish or even vegetarian. So it's not for me. But 728 00:33:10,840 --> 00:33:13,000 Speaker 1: my husband loves it and he's very happy to eat it. 729 00:33:13,600 --> 00:33:15,720 Speaker 1: And it is very nutritious if you love it. It's 730 00:33:15,840 --> 00:33:18,680 Speaker 1: very very high on iron. It's a great source of protein. 731 00:33:18,760 --> 00:33:22,320 Speaker 1: It's lean. Now, when I got my dog Taco, see 732 00:33:22,360 --> 00:33:25,720 Speaker 1: it's my jog, Now, my jog, the one you never wanted, Yeah, 733 00:33:25,840 --> 00:33:28,440 Speaker 1: one I didn't want. I thought, you know what, he 734 00:33:28,560 --> 00:33:30,800 Speaker 1: eats a lot, right, he's twenty five kilo's like, it's 735 00:33:30,840 --> 00:33:32,440 Speaker 1: a lot of meat that he eats each shape. It's 736 00:33:32,520 --> 00:33:35,120 Speaker 1: quite expensive, right, So I was like, oh, you know what, 737 00:33:35,200 --> 00:33:37,800 Speaker 1: I might feed him kangaroo because it's really good for 738 00:33:37,880 --> 00:33:41,280 Speaker 1: him and cheap, well, it's not cheap. Kangaroo is not cheap. 739 00:33:41,840 --> 00:33:46,080 Speaker 1: It's like thirty five dollars per kilo. So like in 740 00:33:46,120 --> 00:33:48,400 Speaker 1: the old days, going back ten fifteen years, we would 741 00:33:48,440 --> 00:33:51,480 Speaker 1: talk about it as a cost effective lean meat option, 742 00:33:51,600 --> 00:33:54,600 Speaker 1: but it's actually not. It's quite expensive, so you pay 743 00:33:54,640 --> 00:33:57,400 Speaker 1: for the quality. So the demand must be there because 744 00:33:57,920 --> 00:33:59,560 Speaker 1: as I said, it doesn't reach our cheap because I 745 00:33:59,560 --> 00:34:01,200 Speaker 1: was thinking, oh I can get you know, mince for 746 00:34:01,280 --> 00:34:04,040 Speaker 1: five bucks or whatever. Not, it is just as expensive 747 00:34:04,040 --> 00:34:06,240 Speaker 1: as the regular meat. So if you love it, it's 748 00:34:06,280 --> 00:34:09,560 Speaker 1: a great choice, absolutely, but it's certainly not any cheaper. 749 00:34:09,600 --> 00:34:11,960 Speaker 1: And well it's a little bit cheaper than lean beef 750 00:34:12,040 --> 00:34:14,759 Speaker 1: and like really good quality, but not overly like I thought, 751 00:34:14,760 --> 00:34:18,000 Speaker 1: it's not. You can't tell the difference. So yeah, I'm 752 00:34:18,040 --> 00:34:21,000 Speaker 1: not buying Skippy either for taco but yeah, each their own. 753 00:34:21,000 --> 00:34:22,759 Speaker 1: It's a very nutritious food. If you like it, go 754 00:34:22,840 --> 00:34:25,919 Speaker 1: for it. It's a good choice, all right, Lenne. Well, 755 00:34:26,280 --> 00:34:27,920 Speaker 1: that brings us to the end of the Nutrition Couch 756 00:34:28,080 --> 00:34:32,560 Speaker 1: cyclone edition. We hope that you have been safe and 757 00:34:32,600 --> 00:34:34,520 Speaker 1: by the time this goes to air, everyone has moved 758 00:34:34,560 --> 00:34:38,160 Speaker 1: on and is doing well, and I don't even know 759 00:34:38,160 --> 00:34:40,240 Speaker 1: what I'm saying it so late, so have a good week. 760 00:34:40,400 --> 00:34:42,759 Speaker 1: Thanks for listening to the Nutrition Couch and we'll see 761 00:34:42,800 --> 00:34:43,480 Speaker 1: you next Wednesday. 762 00:34:43,719 --> 00:34:44,640 Speaker 3: Thanks for your support.