1 00:00:00,560 --> 00:00:02,960 Speaker 1: Do you have a family history of type two diabetes 2 00:00:03,080 --> 00:00:05,960 Speaker 1: or have you ever had a slightly elevated glucose or 3 00:00:06,120 --> 00:00:10,440 Speaker 1: HbA one c reading. On today's midweek motivational episode of 4 00:00:10,480 --> 00:00:13,680 Speaker 1: The Nutrition Couch, Susie shares a great case study that 5 00:00:13,800 --> 00:00:16,599 Speaker 1: shows us why we need to pay attention to abnormal 6 00:00:16,640 --> 00:00:19,439 Speaker 1: glucose results when we're having our routine blood jets. 7 00:00:20,040 --> 00:00:23,040 Speaker 2: Hi, I'm Leanne Wood and I'm Suzy Burrow, and every. 8 00:00:22,800 --> 00:00:26,120 Speaker 1: Week we bring you The Nutrition Couch, the biweekly podcast 9 00:00:26,120 --> 00:00:28,200 Speaker 1: that keeps you up to date on everything that you 10 00:00:28,280 --> 00:00:30,600 Speaker 1: need to know in the world of nutrition as well 11 00:00:30,600 --> 00:00:34,080 Speaker 1: as glucose levels. Today we share a fabulous healthy baking 12 00:00:34,120 --> 00:00:36,760 Speaker 1: product that we've just found in the supermarkets, and I 13 00:00:36,840 --> 00:00:41,159 Speaker 1: share one of my favorite winter Ministroni recipes. But gick 14 00:00:41,280 --> 00:00:43,160 Speaker 1: is off today, Susie, I'm going to throw it straight 15 00:00:43,159 --> 00:00:45,480 Speaker 1: across to you, and you're going to talk about the 16 00:00:45,520 --> 00:00:48,400 Speaker 1: brilliant case study that you had to push very hard 17 00:00:48,479 --> 00:00:52,159 Speaker 1: for with your doctors to finally get your clients glucose 18 00:00:52,240 --> 00:00:53,040 Speaker 1: levels optimized. 19 00:00:53,560 --> 00:00:55,800 Speaker 3: I've been really looking forward to sharing this case study 20 00:00:55,840 --> 00:00:59,400 Speaker 3: because it was such a pertinent example of you have 21 00:00:59,560 --> 00:01:02,319 Speaker 3: to be on top of your medical stuff. And if 22 00:01:02,360 --> 00:01:06,160 Speaker 3: you know something's not right or you're getting abnormal blood 23 00:01:06,200 --> 00:01:08,959 Speaker 3: results and the doctor's not responding, get a second opinion. 24 00:01:09,319 --> 00:01:11,320 Speaker 3: So I've had full permission from my client who I 25 00:01:11,319 --> 00:01:15,119 Speaker 3: initially saw in February to share this case study, and 26 00:01:15,200 --> 00:01:17,760 Speaker 3: she came to see me. She was about one hundred 27 00:01:17,760 --> 00:01:20,399 Speaker 3: and seventy three centimeters tall and about one hundred kilos. Now, 28 00:01:21,040 --> 00:01:24,280 Speaker 3: that is not a massive weight, Like if you see 29 00:01:24,319 --> 00:01:27,840 Speaker 3: my client, she does not look enormous. Yes, she's got 30 00:01:27,880 --> 00:01:31,120 Speaker 3: weight on, but this is a very common presentation with 31 00:01:31,160 --> 00:01:34,720 Speaker 3: people with glucose regulation issues. They look lighter than they 32 00:01:34,720 --> 00:01:37,880 Speaker 3: actually are. So I want to stress that her waist 33 00:01:38,240 --> 00:01:41,080 Speaker 3: was a bit elevated at the time, So she came 34 00:01:41,120 --> 00:01:44,720 Speaker 3: in initially at one hundred and two centimeters. Now, if 35 00:01:44,720 --> 00:01:47,840 Speaker 3: I've got a client over one hundred centimeters around the waist, 36 00:01:47,880 --> 00:01:50,560 Speaker 3: I will be a bit concerned about glucose and insulin issues. 37 00:01:50,880 --> 00:01:53,160 Speaker 3: But it wasn't so high that I instantly said, yes, 38 00:01:53,240 --> 00:01:54,320 Speaker 3: you've got a problem. You know. 39 00:01:54,400 --> 00:01:55,760 Speaker 2: She was kind of in that middle ground. 40 00:01:55,760 --> 00:01:58,560 Speaker 3: She wanted to lose just ten kilos and off we 41 00:01:58,640 --> 00:02:00,840 Speaker 3: started in February, and she sort of the first four 42 00:02:00,920 --> 00:02:05,200 Speaker 3: or five pretty reasonably easily, and then it just kind 43 00:02:05,200 --> 00:02:08,000 Speaker 3: of stopped. And when I sort of started speaking to her, 44 00:02:08,080 --> 00:02:09,960 Speaker 3: and she does have an executive job, so she does 45 00:02:10,040 --> 00:02:13,240 Speaker 3: struggle a bit with training, so I was constantly like, oh, 46 00:02:14,000 --> 00:02:17,160 Speaker 3: you know, is it an issue with exercise and if 47 00:02:17,200 --> 00:02:19,480 Speaker 3: we increase the exercise anyway. 48 00:02:19,680 --> 00:02:21,520 Speaker 2: I got bloods from her. 49 00:02:21,720 --> 00:02:24,880 Speaker 3: Done and we had them done in March, so this 50 00:02:25,000 --> 00:02:28,560 Speaker 3: is about six weeks after i'd started working with her, 51 00:02:28,639 --> 00:02:30,320 Speaker 3: and we're starting to hit a bit of this plateau 52 00:02:31,000 --> 00:02:33,720 Speaker 3: and Leanne. I get the bloods back and she's got 53 00:02:33,720 --> 00:02:36,720 Speaker 3: an elevated HbA one C, which is a marker of 54 00:02:36,880 --> 00:02:41,200 Speaker 3: glucose regulation over three months from a year ago. Massive 55 00:02:41,240 --> 00:02:45,440 Speaker 3: stars on the bloods and still elevated when she's had it. 56 00:02:45,360 --> 00:02:46,560 Speaker 2: Done in March. 57 00:02:47,120 --> 00:02:50,200 Speaker 3: And then I scroll down to her glucose level and 58 00:02:50,400 --> 00:02:52,160 Speaker 3: both of them are high. 59 00:02:52,240 --> 00:02:53,359 Speaker 2: So she's peaking. 60 00:02:54,480 --> 00:02:58,160 Speaker 3: Her fasting glucoses up around six, which I think the 61 00:02:58,639 --> 00:03:01,560 Speaker 3: upper range of six. And I look at it and 62 00:03:01,600 --> 00:03:03,720 Speaker 3: I say to her, oh, well, we found the issue 63 00:03:03,720 --> 00:03:05,960 Speaker 3: you've got into on resistance. If we don't manage it, 64 00:03:06,000 --> 00:03:09,160 Speaker 3: you're going to get diabetes. Let's get back to the GP. So, 65 00:03:09,480 --> 00:03:11,760 Speaker 3: first of all, she got the blood results from the GP, 66 00:03:11,919 --> 00:03:14,600 Speaker 3: and the GP said it's all fine. So even though 67 00:03:14,639 --> 00:03:17,200 Speaker 3: the bloods are showing abnormal glucose levels, and this poor 68 00:03:17,240 --> 00:03:20,000 Speaker 3: woman is asking, you know, she's got a family history 69 00:03:20,000 --> 00:03:23,560 Speaker 3: of type two diabetes, and the doctor's like, it's fine, 70 00:03:23,680 --> 00:03:26,799 Speaker 3: you don't have diabetes, to worry about it. So finally 71 00:03:27,080 --> 00:03:29,080 Speaker 3: I said to her, look can I can I speak 72 00:03:29,080 --> 00:03:31,120 Speaker 3: to the doctor? So I ring the medical center and 73 00:03:31,160 --> 00:03:32,720 Speaker 3: it's sort of a bit more rural, and I speak 74 00:03:32,760 --> 00:03:34,880 Speaker 3: to the very nice receptionist and I write out this 75 00:03:35,000 --> 00:03:37,280 Speaker 3: very nice email to the doctor to say, hey, do 76 00:03:37,320 --> 00:03:39,760 Speaker 3: you think maybe she's got into on resistance and could 77 00:03:39,800 --> 00:03:43,360 Speaker 3: we look at some medication options. So the doctor starts 78 00:03:43,360 --> 00:03:45,800 Speaker 3: her on met Foreman. Now met Foreman is a very 79 00:03:46,200 --> 00:03:48,960 Speaker 3: what we always would use with people who had glucose issues, 80 00:03:49,000 --> 00:03:52,120 Speaker 3: but it's pretty slow acting. It really plays habit with 81 00:03:52,160 --> 00:03:54,520 Speaker 3: your stomach. It's you know, you might get one to 82 00:03:54,520 --> 00:03:57,360 Speaker 3: Tequila's week weight loss or month weight loss. I should say, 83 00:03:57,880 --> 00:04:00,320 Speaker 3: it's nothing compared to some of the newer medications we have, 84 00:04:00,440 --> 00:04:02,800 Speaker 3: like ozen Peak, which is perfectly designed for this kind 85 00:04:02,840 --> 00:04:06,440 Speaker 3: of client. Anyway, the summary of the story is because 86 00:04:06,440 --> 00:04:08,960 Speaker 3: we're now June, so this is say four months since 87 00:04:08,960 --> 00:04:11,320 Speaker 3: I initially saw her, in two months since she got. 88 00:04:11,120 --> 00:04:12,360 Speaker 2: Her blood test done. 89 00:04:12,720 --> 00:04:16,400 Speaker 3: Finally she went to a different GP, and the GPS 90 00:04:16,480 --> 00:04:19,520 Speaker 3: straight away that she saw said, oh my god, these 91 00:04:19,560 --> 00:04:22,800 Speaker 3: bloods are horrific. You need ocean peak tomorrow and we 92 00:04:22,839 --> 00:04:25,960 Speaker 3: need to reverse this. So it just goes to show 93 00:04:26,360 --> 00:04:30,000 Speaker 3: that sometimes you need to get a second opinion. Because 94 00:04:30,279 --> 00:04:33,440 Speaker 3: I wasn't sure with her because she wasn't so overweight 95 00:04:33,520 --> 00:04:36,120 Speaker 3: and her waist wasn't so high and she had lost 96 00:04:36,839 --> 00:04:39,919 Speaker 3: I was like, maybe I'm not one hundred percent sure, 97 00:04:39,960 --> 00:04:41,560 Speaker 3: but let's get it checked. And when I look at 98 00:04:41,600 --> 00:04:44,680 Speaker 3: her bloods from twelve months ago, she was elevated. 99 00:04:44,720 --> 00:04:45,560 Speaker 2: Then she had a. 100 00:04:45,480 --> 00:04:48,119 Speaker 3: Blood glucose level of five point eight, which is way 101 00:04:48,200 --> 00:04:50,720 Speaker 3: too high, and that should have been managed a year 102 00:04:50,760 --> 00:04:53,600 Speaker 3: ago from the medical doctors. So I wanted to talk 103 00:04:53,640 --> 00:04:56,160 Speaker 3: about this because my client will now start ozen peak, 104 00:04:56,279 --> 00:04:58,000 Speaker 3: she will manage it as I want her to, on 105 00:04:58,040 --> 00:05:01,040 Speaker 3: a low dose, and we should slowly get pancreas working 106 00:05:01,440 --> 00:05:03,640 Speaker 3: and will basically stop her getting diabetes. And that's a 107 00:05:03,680 --> 00:05:06,320 Speaker 3: really lovely story because I know that's going to change 108 00:05:06,360 --> 00:05:09,960 Speaker 3: her life. She's only fifty four. But it just goes 109 00:05:10,000 --> 00:05:12,640 Speaker 3: to show lean all of our listeners, particularly if in 110 00:05:12,680 --> 00:05:15,400 Speaker 3: your forties and fifties, you've got diabetes in the family, 111 00:05:15,480 --> 00:05:18,400 Speaker 3: you've got a waste over ninety one hundred centimeters, pay 112 00:05:18,600 --> 00:05:22,240 Speaker 3: attention to your HbA one cs because that is telling 113 00:05:22,320 --> 00:05:25,479 Speaker 3: us exactly how your body is regulating your glucose and 114 00:05:25,520 --> 00:05:29,360 Speaker 3: if it's creeping high, it's suggestive the insulance working over 115 00:05:29,400 --> 00:05:32,080 Speaker 3: time and you're well on your way to type two diabetes. 116 00:05:32,120 --> 00:05:35,480 Speaker 3: And for many years we have waited until people have 117 00:05:35,520 --> 00:05:38,600 Speaker 3: diabetes to do anything, which is just ridiculous when we 118 00:05:38,680 --> 00:05:42,040 Speaker 3: now can identify from these bloods when people are creeping up, 119 00:05:42,200 --> 00:05:44,600 Speaker 3: particularly when they've got a family history, and go hard 120 00:05:44,600 --> 00:05:45,159 Speaker 3: on management. 121 00:05:45,160 --> 00:05:46,880 Speaker 2: It's going to prevent thousands, hundreds and. 122 00:05:46,920 --> 00:05:49,560 Speaker 3: Thousands of people getting diabetes, which is a disease you 123 00:05:49,560 --> 00:05:51,760 Speaker 3: certainly don't want, and you certainly don't want it at fifty. 124 00:05:52,400 --> 00:05:54,920 Speaker 3: So pay attention to that. And as I said, I 125 00:05:55,160 --> 00:05:56,919 Speaker 3: you know, that just goes to show that even when 126 00:05:56,960 --> 00:06:00,360 Speaker 3: she's trying her hardest, she's investing in a dietician seeing 127 00:06:00,360 --> 00:06:03,840 Speaker 3: her GP, how hard she had to work to finally 128 00:06:03,839 --> 00:06:06,880 Speaker 3: get an active management plan because her GP wasn't going 129 00:06:06,960 --> 00:06:07,560 Speaker 3: to do anything. 130 00:06:07,680 --> 00:06:10,360 Speaker 2: He was happy that she didn't have diabetes exactly. 131 00:06:10,440 --> 00:06:12,920 Speaker 1: So I think it's just an important reminder for all 132 00:06:12,960 --> 00:06:14,600 Speaker 1: of us at home that you know, there are some 133 00:06:14,640 --> 00:06:16,760 Speaker 1: great doctors, there are some not so great doctors. There 134 00:06:16,760 --> 00:06:19,200 Speaker 1: are some great dietitians and not great certain dietitians. You know, 135 00:06:19,279 --> 00:06:21,360 Speaker 1: good mechanics, not so great. So I think that we 136 00:06:21,400 --> 00:06:23,279 Speaker 1: all have our own specialty areas. So if you have 137 00:06:23,400 --> 00:06:25,880 Speaker 1: concerns or if something doesn't feel right, get a second 138 00:06:25,920 --> 00:06:27,800 Speaker 1: opinion or go to a different doctor. You don't just 139 00:06:27,880 --> 00:06:30,479 Speaker 1: have to trust the word, like I always say to clients, 140 00:06:30,480 --> 00:06:33,040 Speaker 1: only you know your body best, and if something doesn't 141 00:06:33,040 --> 00:06:35,039 Speaker 1: feel right, or if things aren't adding up, go and 142 00:06:35,040 --> 00:06:37,680 Speaker 1: get a second opinion. So just a really important reminder 143 00:06:37,720 --> 00:06:39,480 Speaker 1: and a great case study. And I will say I 144 00:06:39,480 --> 00:06:41,760 Speaker 1: for our listeners at home who aren't familiar with things 145 00:06:41,839 --> 00:06:44,839 Speaker 1: like blood glucose readings or don't know anyone that has diabetes, 146 00:06:45,120 --> 00:06:48,640 Speaker 1: your HbA on and C probably sounds like a different language. 147 00:06:48,839 --> 00:06:51,240 Speaker 1: It's simply just a measure or a marker of a 148 00:06:51,279 --> 00:06:54,240 Speaker 1: three monthly gluecoas reading essentially, So you go and you 149 00:06:54,240 --> 00:06:56,520 Speaker 1: get your bloods tested for what's called your HBO and C, 150 00:06:56,880 --> 00:06:58,880 Speaker 1: and it gives you an average reading of what your 151 00:06:58,920 --> 00:07:01,560 Speaker 1: blood sugar levels have been across the last three months, 152 00:07:01,640 --> 00:07:03,680 Speaker 1: which is actually a lot more accurate than just taking 153 00:07:03,680 --> 00:07:06,719 Speaker 1: a single measure at a standpoint in time. So I 154 00:07:06,760 --> 00:07:08,560 Speaker 1: thought I'd just throw that one in there, Suzi, just 155 00:07:08,640 --> 00:07:10,360 Speaker 1: in case people think that we're speaking a bit of 156 00:07:10,400 --> 00:07:13,480 Speaker 1: double Dutch when we're talking about HBO and z's and just. 157 00:07:13,400 --> 00:07:16,480 Speaker 3: Also going on to the doctors. I think what we 158 00:07:16,480 --> 00:07:18,480 Speaker 3: we're not saying the doctors are bad. I think that 159 00:07:18,560 --> 00:07:22,200 Speaker 3: a GP generally sees so much each day, the chances 160 00:07:22,200 --> 00:07:25,560 Speaker 3: they're going to be an expert or even interested in 161 00:07:25,600 --> 00:07:27,600 Speaker 3: weight control is probably relatively small. 162 00:07:27,640 --> 00:07:29,280 Speaker 2: You know, think of what gps do each day. 163 00:07:29,520 --> 00:07:32,400 Speaker 3: They're doing COVID stuff, they're doing flu jabs, they're doing 164 00:07:32,440 --> 00:07:35,640 Speaker 3: general health checks. You know, out of all the clients, 165 00:07:35,720 --> 00:07:38,160 Speaker 3: they may see one weight loss client a week, So 166 00:07:38,200 --> 00:07:41,600 Speaker 3: they're not expected to be experts in the area. 167 00:07:41,680 --> 00:07:42,680 Speaker 2: But that's okay. 168 00:07:42,800 --> 00:07:44,600 Speaker 3: But you just have to make sure you're seeking out 169 00:07:44,600 --> 00:07:46,440 Speaker 3: a doctor who does have an interest, whether it's in 170 00:07:46,480 --> 00:07:49,640 Speaker 3: women's health, hormone levels, you know, any of those things. 171 00:07:49,680 --> 00:07:52,840 Speaker 3: Because it's like dietitians are not every dietitian a client 172 00:07:52,880 --> 00:07:53,920 Speaker 3: came to be with renal disease. 173 00:07:53,960 --> 00:07:55,560 Speaker 2: I couldn't do it now. I haven't done a renal 174 00:07:55,600 --> 00:07:56,760 Speaker 2: patient since I was trained. 175 00:07:56,840 --> 00:08:00,600 Speaker 3: So you've got to also seek out It's complicated, you know, 176 00:08:00,760 --> 00:08:04,000 Speaker 3: diabetes management, pre diabetes, metabolic issues. You've got to have 177 00:08:04,000 --> 00:08:06,920 Speaker 3: a doctor who's interested in that and just be checking that, 178 00:08:07,000 --> 00:08:10,320 Speaker 3: particularly when you've got abnormal bloods and they're not doing anything. 179 00:08:10,360 --> 00:08:13,120 Speaker 3: I really would be pushing back when that crossed my path. 180 00:08:13,400 --> 00:08:15,080 Speaker 1: Out of set. No, that's a really important point, and 181 00:08:15,120 --> 00:08:17,720 Speaker 1: I certainly didn't mean any disrespect to our medical professionals. 182 00:08:17,720 --> 00:08:19,480 Speaker 1: They do an amazing job and they do see so 183 00:08:19,720 --> 00:08:22,040 Speaker 1: much in such a short amount of time as well. 184 00:08:22,120 --> 00:08:24,160 Speaker 1: So La Suz said, seek out somebody who has a 185 00:08:24,200 --> 00:08:27,080 Speaker 1: specialty area in it or has a special interest in it, 186 00:08:27,120 --> 00:08:29,920 Speaker 1: because I think it's really important. And then onto our 187 00:08:29,960 --> 00:08:32,760 Speaker 1: next section, Susie, it's our new product find of the week, 188 00:08:32,760 --> 00:08:35,040 Speaker 1: which we always have a great pleasure in bringing all 189 00:08:35,080 --> 00:08:37,880 Speaker 1: of our listeners, and this week you've found some delicious 190 00:08:37,920 --> 00:08:39,400 Speaker 1: I must say say, I haven't actually made them, but 191 00:08:39,400 --> 00:08:43,280 Speaker 1: they look amazing. They're called Mount Elephant Double Chock Superfood 192 00:08:43,360 --> 00:08:47,080 Speaker 1: Cooking Mix, and they're actually designed by a lovely nutritionist 193 00:08:47,160 --> 00:08:49,960 Speaker 1: called Jacqueline Llwell, which is wonderful. We like to see 194 00:08:50,000 --> 00:08:53,760 Speaker 1: nutritionists designing products, particularly delicious cookies. Now these are just 195 00:08:53,800 --> 00:08:55,520 Speaker 1: popped up at walls, which I haven't seen them in 196 00:08:55,559 --> 00:08:58,240 Speaker 1: my local woolies, so hopefully they come through soon. Mount 197 00:08:58,240 --> 00:09:01,120 Speaker 1: Elephant's a really good brand as well. They do retail 198 00:09:01,120 --> 00:09:03,200 Speaker 1: for a little bit more expensive than a standard cookie mix, 199 00:09:03,200 --> 00:09:05,280 Speaker 1: so they're eight dollars fifty for a box. But like 200 00:09:05,320 --> 00:09:07,920 Speaker 1: we always say, Susie, generally you do pay for quality, 201 00:09:08,040 --> 00:09:10,560 Speaker 1: so there are better ingredients in there. It's a box 202 00:09:10,600 --> 00:09:13,560 Speaker 1: of cookies. How many do they make? Twelve cookies? If 203 00:09:13,600 --> 00:09:15,600 Speaker 1: you made small once, you get twenty four out of them. 204 00:09:15,800 --> 00:09:18,400 Speaker 1: But the ingredient list is really wonderful, isn't it. So 205 00:09:18,480 --> 00:09:20,880 Speaker 1: it's a gluten free mix as well. So it's forty 206 00:09:20,920 --> 00:09:23,760 Speaker 1: two percent gluten free flour mix with a mix of 207 00:09:23,920 --> 00:09:27,520 Speaker 1: almond meal, a tapioca flour, Chickpa flour, followed by twenty 208 00:09:27,520 --> 00:09:32,000 Speaker 1: two percent chocolate dark chocolate, followed by coconut sugar, desiccated 209 00:09:32,040 --> 00:09:36,679 Speaker 1: coconut hempseeds, four percent cocoa powder, natural vanilla flavor, cinnamon, 210 00:09:36,760 --> 00:09:38,960 Speaker 1: rice darch, and a little bit of baking powder, so 211 00:09:39,080 --> 00:09:42,040 Speaker 1: a very clean and lean ingredient list, which we love 212 00:09:42,080 --> 00:09:45,200 Speaker 1: to see. A nutrition wise one cookie, if you're making 213 00:09:45,240 --> 00:09:47,679 Speaker 1: twelve from the box and you're preparing it just as 214 00:09:47,720 --> 00:09:51,320 Speaker 1: they say, is six hundred and fifteen kilodels, three point 215 00:09:51,400 --> 00:09:55,040 Speaker 1: one grams of protein, no gluten, likely said, seven grams 216 00:09:55,040 --> 00:09:57,439 Speaker 1: of fat, with two point six of that being saturated, 217 00:09:57,760 --> 00:10:00,440 Speaker 1: sixteen point five grams of carbohydrate with t ten point 218 00:10:00,440 --> 00:10:02,200 Speaker 1: one of that being sugar. So there are some atted 219 00:10:02,240 --> 00:10:03,880 Speaker 1: sugars in there, but let's be honest, like it's a 220 00:10:03,960 --> 00:10:06,000 Speaker 1: chocolate chip cookie, Like what do you expect? It's not 221 00:10:06,120 --> 00:10:08,120 Speaker 1: unexpected to see some matter of sugars in a chocolate 222 00:10:08,200 --> 00:10:10,400 Speaker 1: chip cookie mix. And it's pretty good. I guess if 223 00:10:10,440 --> 00:10:12,679 Speaker 1: you were buying a massive muffin or something like that, 224 00:10:12,760 --> 00:10:15,520 Speaker 1: like ten grams of sugar, sixteen grams of carbohydrate, it's 225 00:10:15,520 --> 00:10:17,960 Speaker 1: actually not that bad with two point four grams of 226 00:10:17,960 --> 00:10:20,360 Speaker 1: dietary fiber, which is actually quite nice to see a 227 00:10:20,400 --> 00:10:22,720 Speaker 1: little bit of dietary fiber in a cookie recipe. So 228 00:10:23,160 --> 00:10:24,559 Speaker 1: I mean, let's call it for what it is. It's 229 00:10:24,559 --> 00:10:26,560 Speaker 1: a cookie. We're not saying that this is hands down 230 00:10:26,640 --> 00:10:29,720 Speaker 1: as good as celery, but it's a delicious It seems 231 00:10:29,720 --> 00:10:31,839 Speaker 1: to be a delicious cookie. I hope they tastes pretty 232 00:10:31,840 --> 00:10:32,800 Speaker 1: good if you try them, Susy. 233 00:10:33,040 --> 00:10:35,320 Speaker 3: I haven't tried them because I'm a baker, and so 234 00:10:35,400 --> 00:10:37,040 Speaker 3: I would generally make my own, you know. 235 00:10:37,120 --> 00:10:38,120 Speaker 1: Bake from scratch. Yeah. 236 00:10:38,360 --> 00:10:39,480 Speaker 2: Yeah, but I'll. 237 00:10:39,320 --> 00:10:41,120 Speaker 3: Say that first of all, Jaqueline Oil is just a 238 00:10:41,160 --> 00:10:45,000 Speaker 3: gorgeous human being in general, and such a nice girl. 239 00:10:45,040 --> 00:10:47,320 Speaker 3: And this is a really nice addition to the baking 240 00:10:47,320 --> 00:10:50,199 Speaker 3: section because there's so few healthy baking products there. 241 00:10:50,600 --> 00:10:51,400 Speaker 2: There's a lot of. 242 00:10:51,320 --> 00:10:54,120 Speaker 3: Now those kind of no zero sugar products, but I 243 00:10:54,160 --> 00:10:55,840 Speaker 3: just find, and I think we've talked about them recently, 244 00:10:55,840 --> 00:10:58,600 Speaker 3: they're quite heavily processed, so I would much prefer someone 245 00:10:58,640 --> 00:11:01,800 Speaker 3: makes a whole food good. But you know, even there's 246 00:11:01,840 --> 00:11:04,520 Speaker 3: not even wholemeal flower bases, which is such an easy swap, 247 00:11:04,559 --> 00:11:07,000 Speaker 3: or lower sugar ones that use natural ingredients. So I 248 00:11:07,000 --> 00:11:09,560 Speaker 3: think it's just such a great addition to the category. 249 00:11:09,559 --> 00:11:11,840 Speaker 3: And it's not inexpensive, but let's be honestly, and like 250 00:11:11,840 --> 00:11:14,479 Speaker 3: people are spending five bucks on a packet of Doritos, 251 00:11:14,520 --> 00:11:17,400 Speaker 3: like they can afford eight fifty for a baked product 252 00:11:17,480 --> 00:11:19,240 Speaker 3: to make cookies for the kids for the weak ahead 253 00:11:19,280 --> 00:11:21,960 Speaker 3: depending on the different mixes that there are. So I 254 00:11:22,000 --> 00:11:24,680 Speaker 3: think that it's an interesting product. I think it's nice 255 00:11:24,679 --> 00:11:28,280 Speaker 3: to support nutritionists who are developing products like this which 256 00:11:28,320 --> 00:11:31,200 Speaker 3: are healthier, because, let's be honest, in supermarket it's so 257 00:11:31,520 --> 00:11:34,600 Speaker 3: difficult to get healthy food there that survives. It's not 258 00:11:34,640 --> 00:11:38,319 Speaker 3: taken over by the supermarket brands, which are all mass 259 00:11:38,360 --> 00:11:41,240 Speaker 3: produced products which are generally less healthy. So we've got 260 00:11:41,240 --> 00:11:43,200 Speaker 3: to support them when they come. And they're really good. 261 00:11:43,200 --> 00:11:45,440 Speaker 3: There's a whole range of them. There's blondies and brownies, 262 00:11:45,440 --> 00:11:48,200 Speaker 3: and they're all got a better, higher fiber base, you know, 263 00:11:48,240 --> 00:11:51,000 Speaker 3: a healthier baked good, and I just think they're great. 264 00:11:51,160 --> 00:11:53,840 Speaker 3: So yeah, hopefully people buy them and like them, because 265 00:11:53,840 --> 00:11:56,320 Speaker 3: we've got to support people when they're making healthier products. 266 00:11:56,720 --> 00:11:57,320 Speaker 2: Yeah, definitely. 267 00:11:57,360 --> 00:11:59,000 Speaker 1: And even if you didn't want to make twelve cookies, 268 00:11:59,040 --> 00:12:00,839 Speaker 1: say you were single, or there's only one or two 269 00:12:00,840 --> 00:12:02,560 Speaker 1: people in your household and you've only got one small 270 00:12:02,640 --> 00:12:04,320 Speaker 1: child like I do with me, Like I wouldn't make 271 00:12:04,320 --> 00:12:06,880 Speaker 1: twelve cookies because I mean she'd probably get a quarter 272 00:12:06,920 --> 00:12:08,440 Speaker 1: and I'd eat the other eleven and a half, So 273 00:12:08,640 --> 00:12:10,200 Speaker 1: it would be a bit of a danger zone. But 274 00:12:10,240 --> 00:12:12,400 Speaker 1: what you could do is make up the batter and 275 00:12:12,440 --> 00:12:14,560 Speaker 1: then sort of separate the cookie, like have half the 276 00:12:14,600 --> 00:12:16,800 Speaker 1: cookie dough, roll it in some I don't know, cleaner up, 277 00:12:16,880 --> 00:12:18,000 Speaker 1: or put it in a bag and put it into 278 00:12:18,040 --> 00:12:20,320 Speaker 1: the freezer. You don't have to use the entire box. 279 00:12:20,360 --> 00:12:22,160 Speaker 1: If there's just one or two people in the household, 280 00:12:22,320 --> 00:12:24,200 Speaker 1: you're not cooking for three or four little kids. You 281 00:12:24,280 --> 00:12:27,040 Speaker 1: might not necessarily want to make twelve cookies. It doesn't 282 00:12:27,120 --> 00:12:29,040 Speaker 1: necessarily mean you have to use the whole batter. You 283 00:12:29,080 --> 00:12:30,840 Speaker 1: could just use half of the mix and just make 284 00:12:30,880 --> 00:12:34,000 Speaker 1: half of you the recommended amount as well. So it 285 00:12:34,040 --> 00:12:36,199 Speaker 1: can actually be I guess, quite affordable when you look 286 00:12:36,200 --> 00:12:37,520 Speaker 1: at it, because if you bought a cookie or a 287 00:12:37,559 --> 00:12:41,000 Speaker 1: muffin in a cafe, that would easily be between I'm 288 00:12:41,000 --> 00:12:43,280 Speaker 1: gonna say, Susie five and six dollars. Like David and 289 00:12:43,280 --> 00:12:46,040 Speaker 1: I spend twelve dollars on coffee at the local cafe 290 00:12:46,040 --> 00:12:48,400 Speaker 1: when we go and get two takeaway coffees most days 291 00:12:48,400 --> 00:12:50,280 Speaker 1: after the gym. So it is, when you think about 292 00:12:50,280 --> 00:12:53,400 Speaker 1: it from that perspective, not that unaffordable. But it is 293 00:12:53,400 --> 00:12:55,520 Speaker 1: obviously a lot more expensive than some of the other 294 00:12:55,559 --> 00:12:58,120 Speaker 1: standard cookies, but you do pay for qualities, so we 295 00:12:58,160 --> 00:12:59,839 Speaker 1: will leave that one with you guys, and if anybody 296 00:13:00,080 --> 00:13:03,760 Speaker 1: tries them, let us know. And then the final segment 297 00:13:03,800 --> 00:13:06,640 Speaker 1: of the show, we like to share what we're cooking, Susie, 298 00:13:06,640 --> 00:13:09,160 Speaker 1: and this week I have made up a big batch 299 00:13:09,200 --> 00:13:12,360 Speaker 1: of Minnestroni soup. So it's a nice vegetarian recipe. It 300 00:13:12,400 --> 00:13:14,240 Speaker 1: could actually be a vegan recipe, but I chose to 301 00:13:14,280 --> 00:13:17,199 Speaker 1: dump some parmesan cheese on top, because let's be honest, 302 00:13:17,200 --> 00:13:20,360 Speaker 1: parmesan cheese on ministrooni soup is delicious. But you could 303 00:13:20,400 --> 00:13:23,040 Speaker 1: make it completely plant based if you wanted. So essentially 304 00:13:23,120 --> 00:13:25,240 Speaker 1: it's a very easy recipe. You can make it in bulk, 305 00:13:25,280 --> 00:13:27,640 Speaker 1: it'll freeze really well, and it's just like a standard 306 00:13:27,679 --> 00:13:30,160 Speaker 1: Ministroni recipe. You know, you've got beans, you've got veggies, 307 00:13:30,200 --> 00:13:32,640 Speaker 1: you've got some pasta. So I basically started with a 308 00:13:32,679 --> 00:13:35,120 Speaker 1: base of onion and garlic. We really love that for 309 00:13:35,240 --> 00:13:37,040 Speaker 1: prebot ex sprud gout help. So I fried that off 310 00:13:37,040 --> 00:13:39,160 Speaker 1: in some extra version olive wool. Then I threw on 311 00:13:39,200 --> 00:13:41,840 Speaker 1: my veggies. I've got celery, I've got a couple of carrots, 312 00:13:41,880 --> 00:13:44,040 Speaker 1: I've got some sliced mushrooms, and I throw in a 313 00:13:44,080 --> 00:13:46,439 Speaker 1: couple of tins of crushed tomatoes, so two four hundred 314 00:13:46,440 --> 00:13:49,240 Speaker 1: gram tyms in total, and a liter of vegetable stock. 315 00:13:49,280 --> 00:13:51,480 Speaker 1: And I do prefer to use a low salt variety 316 00:13:51,480 --> 00:13:54,440 Speaker 1: of vegetable stock. I basically cook all that up until 317 00:13:54,480 --> 00:13:56,520 Speaker 1: the vegetables are starting to go pretty soft. I just 318 00:13:56,559 --> 00:13:58,120 Speaker 1: kind of stick a knife through the carrots, and as 319 00:13:58,160 --> 00:13:59,719 Speaker 1: soon as they're sort of starting to go soft, they're 320 00:13:59,760 --> 00:14:01,640 Speaker 1: pretty much done. And then what I do is I 321 00:14:01,720 --> 00:14:04,400 Speaker 1: use two tins of red kidney beans. I just drain 322 00:14:04,440 --> 00:14:06,200 Speaker 1: them off, give them a good rinse, and throw them 323 00:14:06,240 --> 00:14:08,160 Speaker 1: in right at the end. Now, because they use tin beans, 324 00:14:08,160 --> 00:14:10,160 Speaker 1: they're actually aready cooked, so I don't need to put 325 00:14:10,160 --> 00:14:11,120 Speaker 1: them in any earlier. 326 00:14:11,360 --> 00:14:12,000 Speaker 2: I use a couple of. 327 00:14:11,960 --> 00:14:14,840 Speaker 1: Tablespoons of Italian seasoning. I salt and pepper that, so 328 00:14:15,120 --> 00:14:16,880 Speaker 1: you know, add a bit of taste to that as well. 329 00:14:17,080 --> 00:14:18,600 Speaker 1: And then what I do is I cook my pasta 330 00:14:18,679 --> 00:14:20,880 Speaker 1: separately on the side. SUSI. I always find that when 331 00:14:20,920 --> 00:14:22,960 Speaker 1: I make something like a ministore on his soup, if 332 00:14:22,960 --> 00:14:24,920 Speaker 1: I put the pasta in and cook it with it, 333 00:14:25,040 --> 00:14:26,960 Speaker 1: I tend to overcook the pasta. Like I find that 334 00:14:26,960 --> 00:14:29,200 Speaker 1: the veggies need a bit more time, and I don't 335 00:14:29,440 --> 00:14:31,600 Speaker 1: tend to always get the pasta timing right, so I 336 00:14:31,680 --> 00:14:34,520 Speaker 1: like to cook my pasta separately, put it into my bowls, 337 00:14:34,560 --> 00:14:36,520 Speaker 1: and then pull the soup on top of the pasta. 338 00:14:36,600 --> 00:14:38,600 Speaker 1: So I'm a big fan of using like a higher 339 00:14:38,640 --> 00:14:41,280 Speaker 1: fiber pasta as well to get a little bit of extra fiber. 340 00:14:41,320 --> 00:14:43,240 Speaker 1: And you can also use one of the protein based pastas. 341 00:14:43,240 --> 00:14:45,680 Speaker 1: There's a couple of brands in the market. Veta does one, 342 00:14:45,720 --> 00:14:47,800 Speaker 1: san Remo does one. They're quite good as well if 343 00:14:47,800 --> 00:14:49,920 Speaker 1: you want to boost the protein of this recipe and 344 00:14:49,960 --> 00:14:51,360 Speaker 1: then to serve it, I just use a little bit 345 00:14:51,400 --> 00:14:54,560 Speaker 1: of fresh herbs, like some parsley, and a good tablespoon 346 00:14:54,600 --> 00:14:56,560 Speaker 1: or tool of some parmesan cheese on top as well. 347 00:14:56,640 --> 00:14:59,000 Speaker 1: So it's a lovely vegetarian based meal. Like I said, 348 00:14:59,000 --> 00:15:00,720 Speaker 1: you can make it totally plain if you want to 349 00:15:00,720 --> 00:15:03,120 Speaker 1: ditch the parmesan and use something like nutrition or yeast 350 00:15:03,160 --> 00:15:05,320 Speaker 1: lakes as well, and it'll freeze really well and it's 351 00:15:05,400 --> 00:15:07,040 Speaker 1: very narishing. It's a great way to get in some 352 00:15:07,080 --> 00:15:09,720 Speaker 1: extra vegetables. Really good if you've come down with a 353 00:15:09,760 --> 00:15:11,880 Speaker 1: cold or fluid. Because of that base of things, like 354 00:15:11,920 --> 00:15:13,760 Speaker 1: onion and garlic as well. They're really going to help 355 00:15:13,800 --> 00:15:16,080 Speaker 1: to feed our good gut bugs that improve some of 356 00:15:16,080 --> 00:15:18,000 Speaker 1: our gut house and immunity long term as well. 357 00:15:18,640 --> 00:15:23,560 Speaker 3: I love soup, except I cannot stand pastor in my soup, 358 00:15:24,280 --> 00:15:26,640 Speaker 3: So if I'm going to have a ministrata, I'm more 359 00:15:26,680 --> 00:15:29,400 Speaker 3: likely to do it with rice. But you know what 360 00:15:29,480 --> 00:15:32,040 Speaker 3: else I learned from the italianos is they get the 361 00:15:32,080 --> 00:15:35,320 Speaker 3: bloody beans and then they blend them down like proper 362 00:15:35,320 --> 00:15:38,960 Speaker 3: blody beans, like the actual pods from an Italian grosser. 363 00:15:39,360 --> 00:15:41,720 Speaker 3: And when they blend them, it is the most delicious, 364 00:15:42,080 --> 00:15:45,120 Speaker 3: thick flavor. And then I sometimes put like a little 365 00:15:45,120 --> 00:15:47,080 Speaker 3: tablespoon of sour cream on the top. 366 00:15:47,240 --> 00:15:48,360 Speaker 2: Oh the best. 367 00:15:48,640 --> 00:15:51,200 Speaker 3: So there's lots of ways you can adjust it depending 368 00:15:51,200 --> 00:15:52,200 Speaker 3: on what your preferences are. 369 00:15:52,240 --> 00:15:54,720 Speaker 2: But yeah, I love soup. All of it sounds good. 370 00:15:54,600 --> 00:15:55,880 Speaker 1: Kind of a certain yeah, And if you didn't want 371 00:15:55,880 --> 00:15:57,280 Speaker 1: add the pastor in, but you're a big fan of 372 00:15:57,320 --> 00:15:59,200 Speaker 1: having like some nice crusty bread on the side with 373 00:15:59,240 --> 00:16:01,200 Speaker 1: a bit of butter or something you can protein don't 374 00:16:01,240 --> 00:16:03,400 Speaker 1: do that is that as a protein as a carp 375 00:16:03,480 --> 00:16:05,560 Speaker 1: component or the protein component. If you use something like 376 00:16:05,560 --> 00:16:08,240 Speaker 1: a protein toast. Absolutely, there's a lot of variations you 377 00:16:08,240 --> 00:16:10,360 Speaker 1: can make, but I feel like a good bass from 378 00:16:10,440 --> 00:16:12,480 Speaker 1: Minister on his soup is essential. And it's so easy. 379 00:16:12,480 --> 00:16:15,240 Speaker 1: It's just veggies, onion, garlic, couple of tins of tomatoes, 380 00:16:15,280 --> 00:16:17,320 Speaker 1: couple of cups of vegetable stock, and you've got to 381 00:16:17,320 --> 00:16:19,360 Speaker 1: add your beans and legabs in there. A for the 382 00:16:19,400 --> 00:16:21,640 Speaker 1: protein and be for the fiber. If not, it's just 383 00:16:21,640 --> 00:16:23,560 Speaker 1: a vegetable soup and it's not really going to cut 384 00:16:23,560 --> 00:16:26,280 Speaker 1: it from a fullness or a satiety perspective. So absolutely 385 00:16:26,320 --> 00:16:28,720 Speaker 1: make sure you're adding I like to use red kidney beans, 386 00:16:28,720 --> 00:16:31,160 Speaker 1: Susie likes bloody beans. You could use canelini beans, you 387 00:16:31,160 --> 00:16:34,240 Speaker 1: could use chickpeas if you wanted, brown lentils, that sort 388 00:16:34,240 --> 00:16:36,120 Speaker 1: of thing. But make sure you are adding some beans 389 00:16:36,120 --> 00:16:38,280 Speaker 1: and legumes because they really are a superfood and they 390 00:16:38,320 --> 00:16:42,000 Speaker 1: make the soup go a long way, all righty. That 391 00:16:42,040 --> 00:16:44,920 Speaker 1: brings us to the end of the Wednesday Midweek motivational 392 00:16:45,000 --> 00:16:48,080 Speaker 1: episodes of The Nutrition Couch. If you haven't done so ready, 393 00:16:48,080 --> 00:16:50,200 Speaker 1: we would love if you could describe to our podcast. 394 00:16:50,280 --> 00:16:52,600 Speaker 1: We'd love if you leave us a positive rating or 395 00:16:52,640 --> 00:16:55,440 Speaker 1: review in the Purple Apple Podcast app, and don't forget 396 00:16:55,520 --> 00:16:57,480 Speaker 1: on our website. We've got a ton of things on 397 00:16:57,520 --> 00:16:59,800 Speaker 1: off Oh we've got our Perry Guide, our Supermarket Guard 398 00:17:00,160 --> 00:17:02,680 Speaker 1: Takeaway Guide, and very soon to come to the market 399 00:17:02,760 --> 00:17:05,560 Speaker 1: will be our super Snacking Guide as well. For all 400 00:17:05,640 --> 00:17:07,600 Speaker 1: of our snackers out there, sous, you're very excited to 401 00:17:07,600 --> 00:17:09,920 Speaker 1: bring you the guys this one in hopefully the next 402 00:17:10,000 --> 00:17:12,240 Speaker 1: couple of weeks, so check out the nutritioncouch dot com 403 00:17:12,280 --> 00:17:14,920 Speaker 1: and you'll find all of our wonderful offerings up on there. 404 00:17:15,440 --> 00:17:16,080 Speaker 2: Have a great week. 405 00:17:16,160 --> 00:17:17,240 Speaker 1: Let's catch you guys next week.