1 00:00:00,600 --> 00:00:03,000 Speaker 1: Do you have a family history of type two diabetes 2 00:00:03,120 --> 00:00:05,960 Speaker 1: or have you ever had a slightly elevated glucose or 3 00:00:06,160 --> 00:00:10,480 Speaker 1: HbA one c reading. On today's midweek motivational episode of 4 00:00:10,480 --> 00:00:13,720 Speaker 1: The Nutrition Couch, Susie shares a great case study that 5 00:00:13,840 --> 00:00:16,639 Speaker 1: shows us why we need to pay attention to abnormal 6 00:00:16,680 --> 00:00:20,239 Speaker 1: glucose results when we're having our routine blood jets. Hi, 7 00:00:20,400 --> 00:00:23,079 Speaker 1: I'm Leanne Wood and I'm Suzie Burrow, and every week 8 00:00:23,160 --> 00:00:26,239 Speaker 1: we bring you The Nutrition Couch, the biweekly podcast that 9 00:00:26,320 --> 00:00:28,440 Speaker 1: keeps you up to date on everything that you need 10 00:00:28,520 --> 00:00:30,760 Speaker 1: to know in the world of nutrition as well as 11 00:00:30,800 --> 00:00:34,519 Speaker 1: glucose levels. Today we share a fabulous healthy baking product 12 00:00:34,520 --> 00:00:37,120 Speaker 1: that we've just found in the supermarkets, and I share 13 00:00:37,159 --> 00:00:41,320 Speaker 1: one of my favorite winter Ministroni recipes. But tkick is 14 00:00:41,360 --> 00:00:43,480 Speaker 1: off today, Susie, I'm going to throw it straight across 15 00:00:43,479 --> 00:00:45,960 Speaker 1: to you, and you're going to talk about the brilliant 16 00:00:45,960 --> 00:00:48,720 Speaker 1: case study that you had to push very hard for 17 00:00:48,920 --> 00:00:53,080 Speaker 1: with your doctors to finally get your clients glucose levels optimized. 18 00:00:53,600 --> 00:00:55,840 Speaker 2: I've been really looking forward to sharing this case study 19 00:00:55,880 --> 00:00:59,440 Speaker 2: because it was such a pertinent example of you have 20 00:00:59,600 --> 00:01:02,360 Speaker 2: to be on top of your medical stuff. And if 21 00:01:02,400 --> 00:01:06,200 Speaker 2: you know something's not right or you're getting abnormal blood 22 00:01:06,240 --> 00:01:09,000 Speaker 2: results and the doctor's not responding, get a second opinion. 23 00:01:09,360 --> 00:01:11,360 Speaker 2: So I've had full permission from my client who I 24 00:01:11,360 --> 00:01:15,120 Speaker 2: initially saw in February to share this case study, and 25 00:01:15,240 --> 00:01:17,759 Speaker 2: she came to see me. She was about one hundred 26 00:01:17,760 --> 00:01:20,440 Speaker 2: and seventy three centimeters tall and about one hundred kilos. Now, 27 00:01:21,080 --> 00:01:24,320 Speaker 2: that is not a massive weight, Like if you see 28 00:01:24,360 --> 00:01:27,880 Speaker 2: my client, she does not look enormous. Yes, she's got 29 00:01:27,880 --> 00:01:31,160 Speaker 2: weight on, but this is a very common presentation with 30 00:01:31,160 --> 00:01:34,720 Speaker 2: people with glucose regulation issues. They look lighter than they 31 00:01:34,760 --> 00:01:37,880 Speaker 2: actually are. So I want to stress that her waist 32 00:01:38,280 --> 00:01:41,080 Speaker 2: was a bit elevated at the time, So she came 33 00:01:41,120 --> 00:01:43,640 Speaker 2: in initially at one hundred and two centimeters. 34 00:01:43,720 --> 00:01:45,920 Speaker 3: Now, if I've got a client over one. 35 00:01:45,840 --> 00:01:48,600 Speaker 2: Hundred centimeters around the waist, I will be a bit 36 00:01:48,640 --> 00:01:51,560 Speaker 2: concerned about glucose and insulin issues. But it wasn't so 37 00:01:51,640 --> 00:01:54,120 Speaker 2: high that I instantly said, yes, you've got a problem. 38 00:01:54,160 --> 00:01:55,760 Speaker 3: You know. She was kind of in that middle ground. 39 00:01:55,800 --> 00:01:58,600 Speaker 2: She wanted to lose just ten kilos and off We 40 00:01:58,640 --> 00:02:01,240 Speaker 2: started in February, and she the first four or five 41 00:02:01,280 --> 00:02:05,880 Speaker 2: pretty reasonably easily, and then it just kind of stopped. 42 00:02:06,240 --> 00:02:08,200 Speaker 2: And when I sort of started speaking to her, and 43 00:02:08,240 --> 00:02:09,880 Speaker 2: she does have an executive job, so she. 44 00:02:09,840 --> 00:02:11,799 Speaker 3: Does struggle a bit with training, so. 45 00:02:11,800 --> 00:02:15,280 Speaker 2: I was constantly like, oh, you know, is it an 46 00:02:15,320 --> 00:02:19,520 Speaker 2: issue with exercise and if we increase the exercise anyway, 47 00:02:19,720 --> 00:02:22,959 Speaker 2: I got bloods from her done and we had them 48 00:02:23,040 --> 00:02:26,600 Speaker 2: done in March, so this is about six weeks after 49 00:02:27,360 --> 00:02:29,480 Speaker 2: i'd started working with her, and we're starting to hit 50 00:02:29,520 --> 00:02:29,880 Speaker 2: a bit of. 51 00:02:29,800 --> 00:02:31,480 Speaker 3: This plateau and Leanna. 52 00:02:31,480 --> 00:02:34,359 Speaker 2: I get the bloods back and she's got an elevated 53 00:02:34,520 --> 00:02:37,919 Speaker 2: HbA one C, which is a marker of glucose regulation 54 00:02:38,040 --> 00:02:41,800 Speaker 2: over three months from a year ago. Massive stars on 55 00:02:41,800 --> 00:02:45,680 Speaker 2: the bloods and still elevated when she's had it done 56 00:02:46,040 --> 00:02:49,280 Speaker 2: in March. And then I scroll down to her glucose 57 00:02:49,360 --> 00:02:52,200 Speaker 2: level and both of them are high. 58 00:02:52,280 --> 00:02:53,399 Speaker 3: So she's peaking. 59 00:02:54,520 --> 00:02:58,160 Speaker 2: Her fasting glucoses up around six, which I think the 60 00:02:58,639 --> 00:03:01,600 Speaker 2: upper range of six. And I look at it and 61 00:03:01,639 --> 00:03:03,720 Speaker 2: I say to her, oh, well, we found the issue 62 00:03:03,760 --> 00:03:06,000 Speaker 2: you've got into on resistance. If we don't manage it, 63 00:03:06,040 --> 00:03:08,200 Speaker 2: you're going to get diabetes. Let's get back to the GP. 64 00:03:09,080 --> 00:03:11,360 Speaker 2: So first of all, she got the blood results from 65 00:03:11,400 --> 00:03:13,960 Speaker 2: the GP and the GP said it's all fine. So 66 00:03:14,120 --> 00:03:16,880 Speaker 2: even though the bloods are showing abnormal glucose levels, and 67 00:03:16,919 --> 00:03:19,360 Speaker 2: this poor woman is asking, you know, she's got a 68 00:03:19,360 --> 00:03:22,960 Speaker 2: family history of type two diabetes, and the doctor's like, 69 00:03:23,000 --> 00:03:25,280 Speaker 2: it's fine, you don't have diabetes to worry about it. 70 00:03:26,080 --> 00:03:28,720 Speaker 2: So finally I said to her, look, can I can 71 00:03:28,760 --> 00:03:30,760 Speaker 2: I speak to the doctor? So I ring the medical 72 00:03:30,800 --> 00:03:32,400 Speaker 2: center and it's sort of a bit more rural, and 73 00:03:32,440 --> 00:03:34,640 Speaker 2: I speak to the very nice receptionist and I write 74 00:03:34,639 --> 00:03:36,680 Speaker 2: out this very nice email to the doctor to say, hey, 75 00:03:37,200 --> 00:03:39,120 Speaker 2: do you think maybe she's got into on resistance and 76 00:03:39,120 --> 00:03:42,920 Speaker 2: could we look at some medication options. So the doctor 77 00:03:43,040 --> 00:03:45,440 Speaker 2: starts her on met Foreman. Now met Foreman is a 78 00:03:45,600 --> 00:03:48,040 Speaker 2: very what we always would use with people who had 79 00:03:48,120 --> 00:03:51,800 Speaker 2: glucose issues, but it's pretty slow acting. It really plays 80 00:03:51,840 --> 00:03:54,320 Speaker 2: habit with your stomach. It's you know, you might get 81 00:03:54,320 --> 00:03:56,880 Speaker 2: one to Tequila's week weight loss or month weight loss. 82 00:03:56,880 --> 00:03:59,320 Speaker 2: I should say, it's nothing compared to some of the 83 00:03:59,320 --> 00:04:01,960 Speaker 2: new medications we have, like ozen Peak, which is perfectly 84 00:04:02,000 --> 00:04:05,760 Speaker 2: designed for this kind of client. Anyway, the summary of 85 00:04:05,760 --> 00:04:07,880 Speaker 2: the story is because we're now June, so this is 86 00:04:07,920 --> 00:04:10,280 Speaker 2: say four months since I initially saw her in two 87 00:04:10,320 --> 00:04:11,280 Speaker 2: months since she got her. 88 00:04:11,240 --> 00:04:12,720 Speaker 3: Blood test done. 89 00:04:12,760 --> 00:04:16,400 Speaker 2: Finally she went to a different GP, and the GPS 90 00:04:16,480 --> 00:04:19,560 Speaker 2: straight away that she saw said, oh my god, these 91 00:04:19,560 --> 00:04:22,800 Speaker 2: bloods are horrific. You need ocean peak tomorrow and we 92 00:04:22,880 --> 00:04:25,960 Speaker 2: need to reverse this. So it just goes to show 93 00:04:26,400 --> 00:04:30,040 Speaker 2: that sometimes you need to get a second opinion. Because 94 00:04:30,320 --> 00:04:33,480 Speaker 2: I wasn't sure with her because she wasn't so overweight 95 00:04:33,520 --> 00:04:36,120 Speaker 2: and her waist wasn't so high and she had lost 96 00:04:36,839 --> 00:04:39,919 Speaker 2: I was like, maybe I'm not one hundred percent sure, 97 00:04:39,960 --> 00:04:41,640 Speaker 2: but let's get it checked. And when I look at 98 00:04:41,640 --> 00:04:44,720 Speaker 2: her bloods from twelve months ago, she was elevated. 99 00:04:44,760 --> 00:04:45,600 Speaker 3: Then she had a. 100 00:04:45,520 --> 00:04:48,159 Speaker 2: Blood glucose level of five point eight, which is way 101 00:04:48,200 --> 00:04:50,760 Speaker 2: too high, and that should have been managed a year 102 00:04:50,760 --> 00:04:53,640 Speaker 2: ago from the medical doctors. So I wanted to talk 103 00:04:53,640 --> 00:04:56,200 Speaker 2: about this because my client will now start ocean Peak, 104 00:04:56,279 --> 00:04:58,000 Speaker 2: she will manage it as I want her to, on 105 00:04:58,040 --> 00:05:00,640 Speaker 2: a low dose, and we should slowly get her pancreas 106 00:05:00,720 --> 00:05:03,560 Speaker 2: working and will basically stop her getting diabetes. And that's 107 00:05:03,600 --> 00:05:06,120 Speaker 2: a really lovely story because I know that's going to 108 00:05:06,160 --> 00:05:06,799 Speaker 2: change her life. 109 00:05:06,920 --> 00:05:07,880 Speaker 3: She's only fifty four. 110 00:05:09,040 --> 00:05:11,880 Speaker 2: But it just goes to show lean all of our listeners, 111 00:05:12,000 --> 00:05:14,800 Speaker 2: particularly if in your forties and fifties, you've got diabetes 112 00:05:14,839 --> 00:05:16,919 Speaker 2: in the family, you've got a waste over nineteen one 113 00:05:16,960 --> 00:05:21,440 Speaker 2: hundred centimeters, pay attention to your HbA one cs because 114 00:05:21,440 --> 00:05:24,719 Speaker 2: that is telling us exactly how your body is regulating 115 00:05:24,760 --> 00:05:28,320 Speaker 2: your glucose and if it's creeping high, it's suggestive the 116 00:05:28,360 --> 00:05:31,000 Speaker 2: insulance working over time and you're well on your way 117 00:05:31,000 --> 00:05:34,240 Speaker 2: to type two diabetes. And for many years we have 118 00:05:34,360 --> 00:05:37,240 Speaker 2: waited until people have diabetes to do anything, which is 119 00:05:37,480 --> 00:05:41,000 Speaker 2: just ridiculous when we now can identify from these bloods 120 00:05:41,000 --> 00:05:43,279 Speaker 2: when people are creeping up, particularly when they've got a 121 00:05:43,279 --> 00:05:45,160 Speaker 2: family history, and go hard on management. 122 00:05:45,200 --> 00:05:47,640 Speaker 3: It's going to prevent thousands, hundreds and thousands. 123 00:05:47,320 --> 00:05:49,920 Speaker 2: Of people getting diabetes, which is a disease you certainly 124 00:05:49,960 --> 00:05:51,760 Speaker 2: don't want, and you certainly don't want it at fifty. 125 00:05:52,440 --> 00:05:54,960 Speaker 2: So pay attention to that. And as I said, I 126 00:05:55,200 --> 00:05:56,960 Speaker 2: you know, that just goes to show that even when 127 00:05:57,000 --> 00:06:00,400 Speaker 2: she's trying her hardest, she's investing in a dietician seeing 128 00:06:00,400 --> 00:06:03,840 Speaker 2: her GP, how hard she had to work to finally 129 00:06:03,880 --> 00:06:06,920 Speaker 2: get an active management plan because her GP wasn't going 130 00:06:07,000 --> 00:06:08,960 Speaker 2: to do anything. He was happy that she didn't have 131 00:06:09,000 --> 00:06:10,360 Speaker 2: diabetes exactly. 132 00:06:10,440 --> 00:06:12,919 Speaker 1: So I think it's just an important reminder for all 133 00:06:12,960 --> 00:06:14,560 Speaker 1: of us at home that you know, there are some 134 00:06:14,640 --> 00:06:16,800 Speaker 1: great doctors, there are some not so great doctors. There 135 00:06:16,800 --> 00:06:19,240 Speaker 1: are some great dietitians and not great certain dietitians. You know, 136 00:06:19,279 --> 00:06:21,359 Speaker 1: good mechanics, not so great. So I think that we 137 00:06:21,400 --> 00:06:23,320 Speaker 1: all have our own specialty areas. So if you have 138 00:06:23,440 --> 00:06:25,919 Speaker 1: concerns or if something doesn't feel right, get a second 139 00:06:25,920 --> 00:06:27,839 Speaker 1: opinion or go to a different doctor. You don't just 140 00:06:27,920 --> 00:06:30,479 Speaker 1: have to trust the word, like I always say to clients, 141 00:06:30,520 --> 00:06:33,039 Speaker 1: only you know your body best, and if something doesn't 142 00:06:33,080 --> 00:06:35,039 Speaker 1: feel right, or if things aren't adding up, go and 143 00:06:35,080 --> 00:06:37,720 Speaker 1: get a second opinion. So just a really important reminder 144 00:06:37,720 --> 00:06:39,560 Speaker 1: and a great case study. And I will say for 145 00:06:39,600 --> 00:06:41,960 Speaker 1: our listeners at home who aren't familiar with things like 146 00:06:42,040 --> 00:06:44,839 Speaker 1: blood glucose readings or don't know anyone that has diabetes, 147 00:06:45,120 --> 00:06:48,680 Speaker 1: your HBO and C probably sounds like a different language. 148 00:06:48,839 --> 00:06:51,560 Speaker 1: It's simply just a measure or marker of a three 149 00:06:51,640 --> 00:06:54,440 Speaker 1: monthly glucose reading. Essentially, So you go and you get 150 00:06:54,440 --> 00:06:56,560 Speaker 1: your blood's tested for what's called your HBO and C, 151 00:06:56,880 --> 00:06:58,920 Speaker 1: and it gives you an average reading of what your 152 00:06:58,920 --> 00:07:01,600 Speaker 1: blood sugar levels have been across the last three months, 153 00:07:01,680 --> 00:07:03,679 Speaker 1: which is actually a lot more accurate than just taking 154 00:07:03,720 --> 00:07:06,760 Speaker 1: a single measure at a standpoint in time. So I 155 00:07:06,760 --> 00:07:08,760 Speaker 1: thought i'd destroy that one in there, Suzi, just in 156 00:07:08,760 --> 00:07:10,679 Speaker 1: case people think that we're speaking a bit of double 157 00:07:10,760 --> 00:07:13,520 Speaker 1: Dutch when we're talking about HBO and z's and just. 158 00:07:13,440 --> 00:07:16,480 Speaker 2: Also going on to the doctors. I think what we 159 00:07:16,480 --> 00:07:18,520 Speaker 2: we're not saying the doctors are bad. I think that 160 00:07:18,600 --> 00:07:22,200 Speaker 2: a GP generally sees so much each day, the chance 161 00:07:22,240 --> 00:07:25,560 Speaker 2: they're going to be an expert or even interested in 162 00:07:25,600 --> 00:07:27,600 Speaker 2: weight control is probably relatively small. 163 00:07:27,680 --> 00:07:29,320 Speaker 3: You know, think of what gps do each day. 164 00:07:29,560 --> 00:07:32,440 Speaker 2: They're doing COVID stuff, they're doing flu jabs, they're doing 165 00:07:32,480 --> 00:07:35,680 Speaker 2: general health checks. You know, out of all the clients, 166 00:07:35,720 --> 00:07:38,200 Speaker 2: they may see one weight loss client a week, So 167 00:07:38,240 --> 00:07:40,480 Speaker 2: they're not expected to be experts. 168 00:07:40,040 --> 00:07:42,720 Speaker 3: In the area. But that's okay. 169 00:07:42,800 --> 00:07:44,600 Speaker 2: But you just have to make sure you're seeking out 170 00:07:44,640 --> 00:07:46,480 Speaker 2: a doctor who does have an interest, whether it's in 171 00:07:46,520 --> 00:07:49,680 Speaker 2: women's health, hormone levels, you know, any of those things. 172 00:07:49,720 --> 00:07:52,880 Speaker 2: Because it's like dietitians are not every dietician. A client 173 00:07:52,880 --> 00:07:54,720 Speaker 2: came to be with renal disease. I couldn't do it now. 174 00:07:54,760 --> 00:07:56,960 Speaker 2: I haven't done a renal patient since I've trained, So 175 00:07:57,400 --> 00:08:00,640 Speaker 2: you've got to also seek out It's complicated, you know, 176 00:08:00,800 --> 00:08:04,000 Speaker 2: diabetes management, pre diabetes, metabolic issues. You've got to have 177 00:08:04,040 --> 00:08:06,960 Speaker 2: a doctor who's interested in that and just be checking that, 178 00:08:07,040 --> 00:08:10,360 Speaker 2: particularly when you've got abnormal bloods and they're not doing anything. 179 00:08:10,360 --> 00:08:12,600 Speaker 2: I really would be pushing back when that crossed my 180 00:08:12,680 --> 00:08:13,960 Speaker 2: path out of set. 181 00:08:14,040 --> 00:08:15,720 Speaker 1: No, that's a really important point, and I certainly didn't 182 00:08:15,760 --> 00:08:18,040 Speaker 1: mean any disrespect to our medical professionals. They do an 183 00:08:18,080 --> 00:08:20,760 Speaker 1: amazing job and they do see so much in such 184 00:08:20,800 --> 00:08:23,000 Speaker 1: a short amount of time as well. So La Suz said, 185 00:08:23,000 --> 00:08:25,400 Speaker 1: seek out somebody who has a specialty area in it 186 00:08:25,720 --> 00:08:27,600 Speaker 1: or has a special interest in it, because I think 187 00:08:27,600 --> 00:08:31,160 Speaker 1: it's really important. And then onto our next section, Susie, 188 00:08:31,160 --> 00:08:33,080 Speaker 1: it's our new product find of the week, which we 189 00:08:33,080 --> 00:08:35,800 Speaker 1: always have a great pleasure in bringing all of our listeners, 190 00:08:36,080 --> 00:08:38,520 Speaker 1: and this week you've found some delicious must say say, 191 00:08:38,520 --> 00:08:40,400 Speaker 1: I haven't actually made them, but they look amazing. They're 192 00:08:40,440 --> 00:08:44,360 Speaker 1: called Mount Elephant Double Chock Superfood Cookie Mix and they're 193 00:08:44,400 --> 00:08:48,520 Speaker 1: actually designed by a lovely nutritionist called Jacqueline all Well, 194 00:08:48,559 --> 00:08:51,480 Speaker 1: which is wonderful. We like to see nutritionists designing products, 195 00:08:51,520 --> 00:08:54,640 Speaker 1: particularly delicious cookies. Now these just popped up at walls, 196 00:08:54,679 --> 00:08:56,760 Speaker 1: which I haven't seen them in my local woolies, so 197 00:08:56,840 --> 00:08:59,120 Speaker 1: hopefully they come through soon. Mount Elephant's a really good 198 00:08:59,160 --> 00:09:01,640 Speaker 1: brand as well. They do retail for a little bit 199 00:09:01,640 --> 00:09:03,640 Speaker 1: more expensive than a standard cookie mix, so they're eight 200 00:09:03,640 --> 00:09:06,280 Speaker 1: dollars fifty for a box. But like we always say, Susie, 201 00:09:06,360 --> 00:09:08,800 Speaker 1: generally you do pay for quality, so there are better 202 00:09:08,920 --> 00:09:11,600 Speaker 1: ingredients in there. It's a box of cookies. How many 203 00:09:11,600 --> 00:09:14,319 Speaker 1: do they make? Twelve cookies? If you made small once 204 00:09:14,360 --> 00:09:16,559 Speaker 1: you get twenty four out of them. But the ingredient 205 00:09:16,600 --> 00:09:19,040 Speaker 1: list is really wonderful, isn't it. So it's a gluten 206 00:09:19,040 --> 00:09:21,880 Speaker 1: free mix as well. So it's forty two percent gluten 207 00:09:21,920 --> 00:09:24,600 Speaker 1: free flour mix with a mix of almond meal, a 208 00:09:24,640 --> 00:09:28,720 Speaker 1: tapioca flour, chickpea flour, followed by twenty two percent chocolate 209 00:09:28,960 --> 00:09:33,520 Speaker 1: dark chocolate, followed by coconut sugar dessicated coconut hempseeds, four 210 00:09:33,520 --> 00:09:37,440 Speaker 1: percent coco powder, natural vanilla flavor, cinnamon, rice darch, and 211 00:09:37,440 --> 00:09:40,080 Speaker 1: a little bit of baking powder. So a very clean 212 00:09:40,160 --> 00:09:43,000 Speaker 1: and lean ingredient list. Which we love to see a 213 00:09:43,120 --> 00:09:45,880 Speaker 1: nutrition wise one cookie if you're making twelve from the 214 00:09:45,920 --> 00:09:48,920 Speaker 1: box and you're preparing it just as they say, is 215 00:09:48,960 --> 00:09:52,800 Speaker 1: six hundred and fifteen kilodels, three point one grams of protein, 216 00:09:53,240 --> 00:09:55,800 Speaker 1: no gluten, likely said seven grams of fat for two 217 00:09:55,840 --> 00:09:59,000 Speaker 1: point six of that being saturated, sixteen point five grams 218 00:09:59,000 --> 00:10:01,440 Speaker 1: of carbohydrate with ten point one of that being sugar. 219 00:10:01,520 --> 00:10:03,040 Speaker 1: So there are some out of sugars in there, but 220 00:10:03,120 --> 00:10:04,960 Speaker 1: let's be honest, like it's a chocolate chip cookie, Like 221 00:10:04,960 --> 00:10:07,080 Speaker 1: what do you expect. It's not unexpected to see some 222 00:10:07,120 --> 00:10:09,120 Speaker 1: matter of sugars in a chocolate chip cookie mix. And 223 00:10:09,200 --> 00:10:11,120 Speaker 1: it's pretty good. I guess if you were buying a 224 00:10:11,160 --> 00:10:13,920 Speaker 1: massive muffet or something like that, like ten grams of sugar, 225 00:10:14,080 --> 00:10:16,800 Speaker 1: sixteen grams of carbohydrate, it's actually not that bad with 226 00:10:16,880 --> 00:10:19,319 Speaker 1: two point four grams of dietary fiber, which is actually 227 00:10:19,400 --> 00:10:21,439 Speaker 1: quite nice to see a little bit of dietary fib 228 00:10:21,559 --> 00:10:23,920 Speaker 1: in a cookie recipe. So I mean, let's call it 229 00:10:23,960 --> 00:10:25,559 Speaker 1: for what it is. It's a cookie. We're not saying 230 00:10:25,559 --> 00:10:28,080 Speaker 1: that this is hands down as good as celery, but 231 00:10:28,280 --> 00:10:30,840 Speaker 1: it's a delicious It seems to be a delicious cookie. 232 00:10:30,880 --> 00:10:32,839 Speaker 1: I hope they tastes pretty good if you try them, Susy. 233 00:10:33,080 --> 00:10:35,320 Speaker 2: I haven't tried them because I'm a baker, and so 234 00:10:35,400 --> 00:10:37,880 Speaker 2: I would generally make my own, you know, bake from scratch. 235 00:10:37,920 --> 00:10:38,160 Speaker 1: Yeah. 236 00:10:38,400 --> 00:10:39,520 Speaker 3: Yeah, but I'll. 237 00:10:39,360 --> 00:10:41,160 Speaker 2: Say that first of all, Jaqueline Oil is just a 238 00:10:41,200 --> 00:10:45,000 Speaker 2: gorgeous human being in general, and such a nice girl. 239 00:10:45,040 --> 00:10:47,319 Speaker 2: And this is a really nice addition to the baking 240 00:10:47,360 --> 00:10:50,840 Speaker 2: section because there's so few healthy baking products there. There's 241 00:10:50,880 --> 00:10:53,920 Speaker 2: a lot of now those kind of no zero sugar products, 242 00:10:53,960 --> 00:10:55,400 Speaker 2: but I just find, and I think we've talked about 243 00:10:55,440 --> 00:10:58,040 Speaker 2: them recently, they're quite heavily processed, so I would much 244 00:10:58,040 --> 00:11:01,240 Speaker 2: prefer someone makes a whole food good. But you know, 245 00:11:01,320 --> 00:11:03,720 Speaker 2: even there's not even wholemeal flower bases, which is such 246 00:11:03,760 --> 00:11:06,840 Speaker 2: an easy swap, or lower sugar ones that use natural ingredients. 247 00:11:06,840 --> 00:11:09,000 Speaker 2: So I think it's just such a great addition to 248 00:11:09,040 --> 00:11:11,520 Speaker 2: the category. And it's not inexpensive, but let's be honestly 249 00:11:11,600 --> 00:11:13,800 Speaker 2: and like people are spending five bucks on a packet 250 00:11:13,840 --> 00:11:16,720 Speaker 2: of Doritos, like they can afford eight fifty for a 251 00:11:16,760 --> 00:11:18,760 Speaker 2: baked product to make cookies for the kids for the 252 00:11:18,760 --> 00:11:21,200 Speaker 2: weak ahead. Depending on the different mixes that there are 253 00:11:21,679 --> 00:11:24,280 Speaker 2: so I think that it's an interesting product. I think 254 00:11:24,320 --> 00:11:27,960 Speaker 2: it's nice to support nutritionists who are developing products like 255 00:11:28,000 --> 00:11:30,839 Speaker 2: this which are healthier, because, let's be honest, in supermarket 256 00:11:30,920 --> 00:11:34,239 Speaker 2: it's so difficult to get healthy food there that survives. 257 00:11:34,320 --> 00:11:37,559 Speaker 2: It's not taken over by the supermarket brands, which are 258 00:11:37,800 --> 00:11:40,439 Speaker 2: all mass produced products which are generally less healthy. 259 00:11:40,800 --> 00:11:42,480 Speaker 3: So we've got to support them when they come. And 260 00:11:42,520 --> 00:11:44,120 Speaker 3: they're really good. There's a whole range of them. 261 00:11:44,120 --> 00:11:46,400 Speaker 2: There's blondies and brownies, and they're all got a better, 262 00:11:46,480 --> 00:11:49,960 Speaker 2: higher fiber base, you know, a healthier baked good, and 263 00:11:50,000 --> 00:11:52,920 Speaker 2: I just think they're great. So yeah, hopefully people buy 264 00:11:52,920 --> 00:11:54,840 Speaker 2: them and like them, because we've got to support people 265 00:11:54,880 --> 00:11:56,360 Speaker 2: when they're making healthier products. 266 00:11:56,720 --> 00:11:58,400 Speaker 1: Yeah, definitely. And even if you didn't want to make 267 00:11:58,400 --> 00:12:00,560 Speaker 1: twelve cookies, say you were single, or there's only one 268 00:12:00,640 --> 00:12:02,200 Speaker 1: or two people in your household and you've only got 269 00:12:02,200 --> 00:12:03,839 Speaker 1: one small child like I do with me, Like I 270 00:12:03,840 --> 00:12:06,600 Speaker 1: wouldn't make twelve cookies because I mean she'd probably get 271 00:12:06,600 --> 00:12:08,320 Speaker 1: a quarter and I'd eat the other eleven and a half, 272 00:12:08,400 --> 00:12:10,120 Speaker 1: so it would be a bit of a danger zone. 273 00:12:10,120 --> 00:12:11,880 Speaker 1: But what you could do is make up the batter 274 00:12:12,320 --> 00:12:14,520 Speaker 1: and then sort of separate the cookie, like have half 275 00:12:14,520 --> 00:12:16,400 Speaker 1: the cookie dough, roll it in some I don't know, 276 00:12:16,440 --> 00:12:17,760 Speaker 1: cleaner up, or put it in a bag and put 277 00:12:17,760 --> 00:12:19,680 Speaker 1: it into the freezer. You don't have to use the 278 00:12:19,840 --> 00:12:21,600 Speaker 1: entire box. If there's just one or two people in 279 00:12:21,600 --> 00:12:24,120 Speaker 1: the household, you're not cooking for three or four little kids. 280 00:12:24,160 --> 00:12:26,760 Speaker 1: You might not necessarily want to make twelve cookies. It 281 00:12:26,800 --> 00:12:28,960 Speaker 1: doesn't necessarily mean you have to use the whole batter. 282 00:12:29,000 --> 00:12:30,640 Speaker 1: You could just use half of the mix and just 283 00:12:30,679 --> 00:12:34,040 Speaker 1: make half of the recommended amount as well. So it 284 00:12:34,080 --> 00:12:36,200 Speaker 1: can actually be I guess, quite affordable when you look 285 00:12:36,240 --> 00:12:37,520 Speaker 1: at it, because if you bought a cookie or a 286 00:12:37,600 --> 00:12:41,040 Speaker 1: muffin in a cafe, that would easily be between I'm 287 00:12:41,040 --> 00:12:43,240 Speaker 1: gonna say, Susie five and six dollars, Like David and 288 00:12:43,280 --> 00:12:46,040 Speaker 1: I spend twelve dollars on coffee at the local cafe 289 00:12:46,080 --> 00:12:48,440 Speaker 1: when we go and get two takeaway coffees most days 290 00:12:48,440 --> 00:12:50,320 Speaker 1: after the gym. So it is, when you think about 291 00:12:50,320 --> 00:12:53,400 Speaker 1: it from that perspective, not that unaffordable. But it is 292 00:12:53,440 --> 00:12:55,559 Speaker 1: obviously a lot more expensive than some of the other 293 00:12:55,600 --> 00:12:58,160 Speaker 1: standard cookies, but you do pay for qualities. So we 294 00:12:58,200 --> 00:12:59,960 Speaker 1: will leave that one with you guys, and if anybody 295 00:13:00,080 --> 00:13:03,840 Speaker 1: tries them, let us know. And then the final segment 296 00:13:03,840 --> 00:13:06,680 Speaker 1: of the show, we like to share what we're cooking, Susie, 297 00:13:06,679 --> 00:13:09,160 Speaker 1: and this week I have made up a big batch 298 00:13:09,200 --> 00:13:12,400 Speaker 1: of minnestrone soup. So it's a nice vegetarian recipe. It 299 00:13:12,400 --> 00:13:14,240 Speaker 1: could actually be a vegan recipe, but I chose to 300 00:13:14,320 --> 00:13:17,160 Speaker 1: dump some parmesan cheese on top, because let's be honest, 301 00:13:17,200 --> 00:13:20,360 Speaker 1: parmesan cheese on miniestrooni souper is delicious. But you could 302 00:13:20,400 --> 00:13:23,120 Speaker 1: make it completely plant based if you wanted. So essentially 303 00:13:23,160 --> 00:13:25,280 Speaker 1: it's a very easy recipe. You can make it in bulk, 304 00:13:25,320 --> 00:13:27,680 Speaker 1: it'll freeze really well, and it's just like a standard 305 00:13:27,720 --> 00:13:30,200 Speaker 1: Ministroni recipe. You know, you've got beans, you've got veggies, 306 00:13:30,200 --> 00:13:32,680 Speaker 1: you've got some pasta. So I basically started with a 307 00:13:32,720 --> 00:13:35,160 Speaker 1: base of onion and garlic. We really love that for 308 00:13:35,280 --> 00:13:37,120 Speaker 1: prebotic spraud gout help. So I fried that off in 309 00:13:37,200 --> 00:13:39,760 Speaker 1: some extra version olive will. Then I threw on my veggies. 310 00:13:39,800 --> 00:13:42,040 Speaker 1: I've got celery, I've got a couple of carrots, I've 311 00:13:42,080 --> 00:13:44,280 Speaker 1: got some sliced mushrooms, and I throw in a couple 312 00:13:44,280 --> 00:13:46,640 Speaker 1: of tins of crushed tomatoes, so two four hundred gram 313 00:13:46,720 --> 00:13:49,360 Speaker 1: tims in total, and a liter of vegetable stock, and 314 00:13:49,440 --> 00:13:51,559 Speaker 1: I do prefer to use a low salt variety of 315 00:13:51,640 --> 00:13:54,559 Speaker 1: vegetable stock. I basically cook all that up until the 316 00:13:54,640 --> 00:13:56,720 Speaker 1: vegetables are starting to go pretty soft. I just kind 317 00:13:56,720 --> 00:13:58,280 Speaker 1: of stick a knife through the carrots, and as soon 318 00:13:58,320 --> 00:14:00,000 Speaker 1: as they're sort of starting to go soft, they're pretty 319 00:14:00,120 --> 00:14:01,880 Speaker 1: much done. And then what I do is I use 320 00:14:01,960 --> 00:14:04,760 Speaker 1: two tins of red kidney beans. I just drain them off, 321 00:14:04,840 --> 00:14:06,560 Speaker 1: give them a good rinse, and throw them in right 322 00:14:06,559 --> 00:14:08,360 Speaker 1: at the end. Now, because they use tin beans, they're 323 00:14:08,360 --> 00:14:10,319 Speaker 1: actually already cooked, so I don't need to put them 324 00:14:10,320 --> 00:14:12,599 Speaker 1: in any earlier. I use a couple of tablespoons of 325 00:14:12,600 --> 00:14:15,320 Speaker 1: Italian seasoning. I salt and pepper that, so you know, 326 00:14:15,360 --> 00:14:17,200 Speaker 1: add a bit of taste to that as well. And 327 00:14:17,200 --> 00:14:19,160 Speaker 1: then what I do is I cook my pasta separately 328 00:14:19,160 --> 00:14:21,000 Speaker 1: on the side, SUSI. I always find that when I 329 00:14:21,040 --> 00:14:23,320 Speaker 1: make something like a ministow andy soup, if I put 330 00:14:23,320 --> 00:14:25,360 Speaker 1: the pasta in and cook it with it, I tend 331 00:14:25,440 --> 00:14:27,480 Speaker 1: to overcook the pasta. Like I find that the veggies 332 00:14:27,520 --> 00:14:29,760 Speaker 1: need a bit more time, and I don't tend to 333 00:14:29,760 --> 00:14:31,920 Speaker 1: always get the pasta timing right, So I like to 334 00:14:31,920 --> 00:14:34,680 Speaker 1: cook my pasta separately, put it into my bowls, and 335 00:14:34,680 --> 00:14:36,720 Speaker 1: then pull the soup on top of the pasta. So 336 00:14:36,720 --> 00:14:39,000 Speaker 1: I'm a big fan of using like a higher fiber 337 00:14:39,040 --> 00:14:41,320 Speaker 1: pasta as well to get a little bit extra fiber. 338 00:14:41,360 --> 00:14:43,280 Speaker 1: And you can also use one of the protein based pastas. 339 00:14:43,280 --> 00:14:45,680 Speaker 1: There's a couple of brands in the market. Veta does one, 340 00:14:45,720 --> 00:14:47,840 Speaker 1: san Remo does one. They're quite good as well if 341 00:14:47,840 --> 00:14:49,920 Speaker 1: you want to boost the protein of this recipe and 342 00:14:49,960 --> 00:14:51,480 Speaker 1: then deserve it. I just use a little bit of 343 00:14:51,480 --> 00:14:54,080 Speaker 1: fresh herbs, like some parsley, and a good you know, 344 00:14:54,120 --> 00:14:56,600 Speaker 1: tablespoon of tool of some Palmesan cheese on top as well. 345 00:14:56,680 --> 00:14:59,040 Speaker 1: So it's a lovely vegetarian based meal. Like I said, 346 00:14:59,040 --> 00:15:00,680 Speaker 1: you can make it totally plain base if you want 347 00:15:00,680 --> 00:15:02,880 Speaker 1: to ditch the parmesan and use something like nutrition or 348 00:15:02,920 --> 00:15:05,200 Speaker 1: yeast flakes as well, and it'll freeze really well and 349 00:15:05,200 --> 00:15:06,920 Speaker 1: it's very narishing. It's a great way to get in 350 00:15:07,000 --> 00:15:09,600 Speaker 1: some extra vegetables, really good if you've come down with 351 00:15:09,680 --> 00:15:11,760 Speaker 1: a cold or fluid. Because of that base of things 352 00:15:11,800 --> 00:15:13,600 Speaker 1: like onion and garlic as well, they're really going to 353 00:15:13,600 --> 00:15:16,000 Speaker 1: help to feed our good gut bugs and improve some 354 00:15:16,040 --> 00:15:18,040 Speaker 1: of our gut house and immunity long term as well. 355 00:15:18,680 --> 00:15:23,600 Speaker 2: I love soup, except I cannot stand pastor in my soup, 356 00:15:24,320 --> 00:15:26,640 Speaker 2: So if I'm going to have a ministrata, I'm more 357 00:15:26,680 --> 00:15:29,440 Speaker 2: likely to do it with rice. But you know what 358 00:15:29,480 --> 00:15:32,080 Speaker 2: else I learned from the italianos is they get the 359 00:15:32,080 --> 00:15:35,320 Speaker 2: bloody beans and then they blend them down like proper 360 00:15:35,360 --> 00:15:39,000 Speaker 2: bloody beans, like the actual pods from an Italian grosser. 361 00:15:39,400 --> 00:15:41,720 Speaker 2: And when they blend them, it is the most delicious, 362 00:15:42,120 --> 00:15:45,120 Speaker 2: thick flavor. And then I sometimes put like a little 363 00:15:45,160 --> 00:15:47,040 Speaker 2: tablespoon of sour cream on the top. 364 00:15:47,240 --> 00:15:48,400 Speaker 3: Oh the best. 365 00:15:48,680 --> 00:15:51,200 Speaker 2: So there's lots of ways you can adjust it depending 366 00:15:51,240 --> 00:15:52,240 Speaker 2: on what your preferences are. 367 00:15:52,280 --> 00:15:54,600 Speaker 3: But yeah, I love soup. All of it sounds good. 368 00:15:54,640 --> 00:15:55,920 Speaker 1: Kind of aercerent. Yeah, And if you didn't want to 369 00:15:55,920 --> 00:15:57,320 Speaker 1: add the pastor in, but you're a big fan of 370 00:15:57,360 --> 00:15:59,240 Speaker 1: having like some nice crusty bread on the side with 371 00:15:59,240 --> 00:16:01,200 Speaker 1: a bit of butter or something you can protein tote 372 00:16:01,280 --> 00:16:03,440 Speaker 1: do that is that as a protein as a carb 373 00:16:03,520 --> 00:16:05,600 Speaker 1: component or the protein component if you use something like 374 00:16:05,600 --> 00:16:08,240 Speaker 1: a protein toast. Absolutely there's a lot of variations you 375 00:16:08,280 --> 00:16:10,400 Speaker 1: can make. But I feel like a good base from 376 00:16:10,480 --> 00:16:12,520 Speaker 1: Minister on his soup is essential and it's so easy. 377 00:16:12,520 --> 00:16:15,280 Speaker 1: It's just veggies, onion, garlic, couple of tins of tomatoes, 378 00:16:15,320 --> 00:16:17,360 Speaker 1: couple of cups of vegetable stock, and you've got to 379 00:16:17,360 --> 00:16:19,360 Speaker 1: add your beans and legabs in there. A for the 380 00:16:19,400 --> 00:16:21,640 Speaker 1: protein and bee for the fiber. If not, it's just 381 00:16:21,680 --> 00:16:23,560 Speaker 1: a vegetable soup and it's not really going to cut 382 00:16:23,600 --> 00:16:26,320 Speaker 1: it from a fullness or a satiety perspective, So absolutely 383 00:16:26,320 --> 00:16:28,720 Speaker 1: make sure you're adding I like to use red kidney beans. 384 00:16:28,760 --> 00:16:31,200 Speaker 1: Sousie likes bloody beans. You could use canelini beans, you 385 00:16:31,200 --> 00:16:34,240 Speaker 1: could use chickpeas if you wanted, brown lentils, that sort 386 00:16:34,280 --> 00:16:36,160 Speaker 1: of thing. But make sure you are adding some beans 387 00:16:36,160 --> 00:16:38,320 Speaker 1: and legumes because they really are a superfood and they 388 00:16:38,320 --> 00:16:42,040 Speaker 1: make the soup go a long way, all righty. That 389 00:16:42,080 --> 00:16:45,000 Speaker 1: brings us to the end of the Wednesday Midweek motivational 390 00:16:45,040 --> 00:16:48,080 Speaker 1: episodes of The Nutrition Couch. If you haven't done so ready, 391 00:16:48,080 --> 00:16:50,160 Speaker 1: we would love if you could describe to our podcast. 392 00:16:50,280 --> 00:16:52,640 Speaker 1: We'd love if you leave us a positive rating or 393 00:16:52,640 --> 00:16:55,480 Speaker 1: review in the Purple Apple Podcast app, and don't forget 394 00:16:55,560 --> 00:16:57,520 Speaker 1: on our website. We've got a ton of things on 395 00:16:57,560 --> 00:16:59,800 Speaker 1: off O. We've got our Perry Guide, our Supermarket Guard, 396 00:17:00,040 --> 00:17:02,400 Speaker 1: our takeaway Guide, and very soon to come to the 397 00:17:02,440 --> 00:17:05,439 Speaker 1: market will be our super Snacking Guide as well for 398 00:17:05,480 --> 00:17:07,560 Speaker 1: all of our snackers out there. So you're very excited 399 00:17:07,560 --> 00:17:09,760 Speaker 1: to bring you the guys this one in hopefully the 400 00:17:09,800 --> 00:17:12,040 Speaker 1: next couple of weeks, so check out the nutritioncouch dot 401 00:17:12,040 --> 00:17:14,560 Speaker 1: com and you'll find all of our wonderful offerings up 402 00:17:14,600 --> 00:17:14,960 Speaker 1: on there. 403 00:17:15,440 --> 00:17:17,200 Speaker 3: Have a great week, catch you guys next week.