1 00:00:00,800 --> 00:00:03,320 Speaker 1: How often do you order food in Is it occasionally? 2 00:00:03,480 --> 00:00:05,840 Speaker 1: Is it most weeks? Is it multiple times a week? 3 00:00:06,200 --> 00:00:09,080 Speaker 1: On today's episode of The Nutrition Couch, Susie and I 4 00:00:09,160 --> 00:00:12,039 Speaker 1: share what we do and don't order when we choose 5 00:00:12,039 --> 00:00:14,240 Speaker 1: to get takeaway, and what are the best and not 6 00:00:14,480 --> 00:00:18,400 Speaker 1: so great nutritious options. Hi, I'm Leanne Wood and I'm 7 00:00:18,440 --> 00:00:21,520 Speaker 1: Susy Burrow, and together we bring you The Nutrition Couch, 8 00:00:21,680 --> 00:00:23,840 Speaker 1: the weekly podcast that keeps you up to date on 9 00:00:23,920 --> 00:00:25,720 Speaker 1: everything that you need to know in the world of 10 00:00:25,800 --> 00:00:28,680 Speaker 1: nutrition as well as takeaway. Today we take a look 11 00:00:28,680 --> 00:00:31,160 Speaker 1: at some brand new research on the benefits of apple 12 00:00:31,160 --> 00:00:34,040 Speaker 1: sided vinegar and weight loss, and we also take a 13 00:00:34,040 --> 00:00:37,400 Speaker 1: closer look at a protein frozen meal option that may 14 00:00:37,720 --> 00:00:40,640 Speaker 1: be especially exciting to feel of you, particularly if you 15 00:00:40,800 --> 00:00:43,319 Speaker 1: like things like burutos. And our listener question is all 16 00:00:43,360 --> 00:00:45,839 Speaker 1: about iron and what are some signs that you may 17 00:00:45,880 --> 00:00:48,760 Speaker 1: need a little extra help boosting your iron levels in 18 00:00:48,840 --> 00:00:51,320 Speaker 1: your diet. But to kick us off today, Susie, we 19 00:00:51,400 --> 00:00:53,560 Speaker 1: have a brand new study on some apple side of 20 00:00:53,600 --> 00:00:56,440 Speaker 1: vinegar and it's an exciting study because we don't often 21 00:00:56,520 --> 00:00:59,480 Speaker 1: see studies done on younger people, but in this study, 22 00:00:59,560 --> 00:01:02,320 Speaker 1: it was huge study. The people will age between twelve 23 00:01:02,320 --> 00:01:05,080 Speaker 1: and twenty five, So it was really looking at whether 24 00:01:05,160 --> 00:01:08,120 Speaker 1: or not apple cider vinegar can be effective for weight loss, 25 00:01:08,280 --> 00:01:11,520 Speaker 1: but also look to improve glucose levels and blood lippled 26 00:01:11,600 --> 00:01:14,360 Speaker 1: levels such as cholesterol and triglyss rides as well. And 27 00:01:14,400 --> 00:01:16,280 Speaker 1: we do know that for our younger cohort, you know, 28 00:01:16,520 --> 00:01:20,120 Speaker 1: the youngest person in to study was twelve, you know, twelve, fourteen, sixteen. 29 00:01:20,600 --> 00:01:23,200 Speaker 1: For our overweight young kids, there's not a lot we 30 00:01:23,240 --> 00:01:24,559 Speaker 1: can do. You know, we don't want to be pumping 31 00:01:24,600 --> 00:01:27,200 Speaker 1: them full of medications. Ideally, we don't really want to 32 00:01:27,240 --> 00:01:30,240 Speaker 1: be starting them on diabetes medications if they are diabetic 33 00:01:30,280 --> 00:01:33,000 Speaker 1: or insulin resistant. And we do know there are children 34 00:01:33,040 --> 00:01:35,800 Speaker 1: out there with diabetes these days. So it is a 35 00:01:35,840 --> 00:01:38,600 Speaker 1: really nice study to show that there's something more quote 36 00:01:38,640 --> 00:01:41,919 Speaker 1: unquote natural that may or may not help with their diets. 37 00:01:41,959 --> 00:01:44,039 Speaker 1: I quite liked it, and you've given us a really 38 00:01:44,080 --> 00:01:46,240 Speaker 1: good summary. There was a news writer up in the 39 00:01:46,280 --> 00:01:48,520 Speaker 1: media this week, Wasn't there on a summary of the article. 40 00:01:48,560 --> 00:01:50,920 Speaker 1: I think it was a study done in Lebton, wasn't it. 41 00:01:50,920 --> 00:01:53,680 Speaker 2: It was a great study and it got widespread media attention. 42 00:01:53,800 --> 00:01:56,600 Speaker 2: But I think Apple cided vinegar and blood glucose control 43 00:01:56,760 --> 00:01:59,320 Speaker 2: is on the minds of many because the glucose Goddess 44 00:01:59,320 --> 00:02:02,560 Speaker 2: has got such a massive following in terms of promoting 45 00:02:02,760 --> 00:02:06,000 Speaker 2: and sharing the power of blood glucose control and ultimately 46 00:02:06,000 --> 00:02:08,799 Speaker 2: diabetes prevention. You know, it's safe to say that it's 47 00:02:08,800 --> 00:02:12,080 Speaker 2: the silent epidemic for many people. I think it's a 48 00:02:12,080 --> 00:02:15,720 Speaker 2: million Australians have pre diabetes and are well on their 49 00:02:15,760 --> 00:02:18,600 Speaker 2: way to developing type two diabetes. So I think we're 50 00:02:18,639 --> 00:02:20,480 Speaker 2: only going to hear more and more about this. 51 00:02:20,639 --> 00:02:21,799 Speaker 3: But the thing we. 52 00:02:21,720 --> 00:02:24,600 Speaker 2: Love about it as a study was that it was 53 00:02:24,639 --> 00:02:27,080 Speaker 2: really well designed, and we don't see that very often, 54 00:02:27,120 --> 00:02:30,000 Speaker 2: you know. Unfortunately, studies are expensive, and often we'll see, like, 55 00:02:30,400 --> 00:02:32,919 Speaker 2: you know, maybe a sponsored kind of study and it's 56 00:02:33,080 --> 00:02:36,760 Speaker 2: it's promoted or an association, but there's really not strong evidence. 57 00:02:36,800 --> 00:02:39,680 Speaker 2: So this was a very high quality study in a 58 00:02:39,720 --> 00:02:42,680 Speaker 2: relatively large group of people. I'm just having a lot. 59 00:02:42,760 --> 00:02:43,919 Speaker 2: You want to take us through it and then I'll 60 00:02:43,919 --> 00:02:46,000 Speaker 2: tell you what I think of it. I've just lost 61 00:02:46,080 --> 00:02:47,200 Speaker 2: the link actually. 62 00:02:47,000 --> 00:02:49,200 Speaker 1: Yeah, yeah. So the participants, as I mentioned, my age 63 00:02:49,200 --> 00:02:51,600 Speaker 1: between twelve and twenty five. So this was a group 64 00:02:51,639 --> 00:02:54,840 Speaker 1: of younger people that were diagnosed, you know, clinically with 65 00:02:54,960 --> 00:02:58,000 Speaker 1: overweight or obesity. So essentially they put them into a 66 00:02:58,000 --> 00:03:01,440 Speaker 1: couple of different groups and they randomize them to either 67 00:03:01,520 --> 00:03:03,880 Speaker 1: get a certain amount of apple side of vinegar or 68 00:03:03,919 --> 00:03:06,040 Speaker 1: nothing at all, which was the placebo. So they still 69 00:03:06,080 --> 00:03:08,120 Speaker 1: received a drink. It was sort of made up to 70 00:03:08,160 --> 00:03:10,680 Speaker 1: look like apple side of vinegar, but it didn't actually 71 00:03:10,680 --> 00:03:12,720 Speaker 1: have anything in there, so that was the placebo or 72 00:03:12,720 --> 00:03:15,760 Speaker 1: the control group. So one group got five meals, one 73 00:03:15,800 --> 00:03:18,400 Speaker 1: group got ten meals, and one group got fifteen meals 74 00:03:18,440 --> 00:03:20,720 Speaker 1: of apple side of vinegar, and they were instructed to 75 00:03:20,800 --> 00:03:22,760 Speaker 1: drink it, and they die diluted it with a cup 76 00:03:22,800 --> 00:03:25,000 Speaker 1: of water, because of course, apple side of vinegar is 77 00:03:25,000 --> 00:03:27,520 Speaker 1: actually quite acidic, so it's not great for the enamel 78 00:03:27,560 --> 00:03:29,000 Speaker 1: on your teeth, so you definitely don't want to be 79 00:03:29,240 --> 00:03:32,400 Speaker 1: shotting it straight. It is better to actually dilute it 80 00:03:32,440 --> 00:03:34,560 Speaker 1: in water. And even you know, I was chatting to 81 00:03:34,600 --> 00:03:36,520 Speaker 1: identists about the season, he was saying, even go a 82 00:03:36,520 --> 00:03:38,600 Speaker 1: step further and take it with a straw because that 83 00:03:38,680 --> 00:03:41,720 Speaker 1: also helps to prevent the enamel erosion on your teeth 84 00:03:41,720 --> 00:03:44,040 Speaker 1: as well. So they were instructed to drink it just 85 00:03:44,080 --> 00:03:46,200 Speaker 1: before they had a meal. So three times a day 86 00:03:46,240 --> 00:03:49,280 Speaker 1: before breakfast, before lunch, and before dinner. It's quite a lot, 87 00:03:49,480 --> 00:03:52,600 Speaker 1: and there were some really interesting results from this. So 88 00:03:53,280 --> 00:03:56,880 Speaker 1: basically their fasting blood glucose levels, their cholesterol, and their 89 00:03:56,920 --> 00:04:00,760 Speaker 1: triglestride levels were measured at week four, week, eight week twelves. 90 00:04:00,800 --> 00:04:03,160 Speaker 1: It was a three month study over twelve weeks, and 91 00:04:03,160 --> 00:04:06,800 Speaker 1: they actually got some great results. So on average, those 92 00:04:06,800 --> 00:04:09,200 Speaker 1: who drank the apple side of vinegar during that twelve 93 00:04:09,240 --> 00:04:12,960 Speaker 1: week period lost on average six to eight kilos in 94 00:04:13,040 --> 00:04:16,080 Speaker 1: weight and reduce their BMI by about two point seven 95 00:04:16,120 --> 00:04:19,200 Speaker 1: to three points. You know, that's quite a lot. That's 96 00:04:19,279 --> 00:04:22,240 Speaker 1: quite significant, and they didn't undergo, you know, any sort 97 00:04:22,240 --> 00:04:25,400 Speaker 1: of nutrition changes at all. They didn't undergo any exercises. 98 00:04:25,560 --> 00:04:27,159 Speaker 1: Of course, when you sign up to something like a 99 00:04:27,160 --> 00:04:28,919 Speaker 1: study like this, which is why we always have a 100 00:04:28,920 --> 00:04:31,760 Speaker 1: control group, I would think naturally, these people were probably 101 00:04:32,120 --> 00:04:35,520 Speaker 1: making healthier choices as part of their lifestyle. Naturally, when 102 00:04:35,560 --> 00:04:38,080 Speaker 1: you sign up to a study on you know, weight loss, 103 00:04:38,080 --> 00:04:40,240 Speaker 1: in you're you're included in a study. I would assume 104 00:04:40,240 --> 00:04:43,120 Speaker 1: that these people are naturally trying to make some healthier choices, 105 00:04:43,400 --> 00:04:45,640 Speaker 1: but that you know, it wasn't actually part of the study, 106 00:04:45,680 --> 00:04:48,960 Speaker 1: So to see that weight come down significantly was quite good. Now, 107 00:04:48,960 --> 00:04:51,960 Speaker 1: the control of the placebo group also lost a little 108 00:04:51,960 --> 00:04:54,240 Speaker 1: bit of weight, but it wasn't as significant as the 109 00:04:54,320 --> 00:04:57,440 Speaker 1: six to eight kilos on average that those drinking the 110 00:04:57,480 --> 00:04:59,320 Speaker 1: apple cide of vinegar actually lost. 111 00:05:00,120 --> 00:05:04,560 Speaker 2: True, it was overweight. They were overweight individuals, so not obese, 112 00:05:04,560 --> 00:05:07,159 Speaker 2: but the b andis ranged between twenty seven and thirty four, 113 00:05:07,400 --> 00:05:09,400 Speaker 2: so you know, they had a decent amount of weight 114 00:05:09,520 --> 00:05:13,680 Speaker 2: perhaps to drop, which was interesting and it's probably one 115 00:05:13,680 --> 00:05:15,880 Speaker 2: of the strongest studies I've seen that's looked at apple 116 00:05:15,960 --> 00:05:18,840 Speaker 2: side of vinegar used in this context, because I think 117 00:05:18,839 --> 00:05:20,479 Speaker 2: one of the things when we talk about it is 118 00:05:20,480 --> 00:05:21,600 Speaker 2: how do you use it? 119 00:05:21,640 --> 00:05:23,240 Speaker 3: Like do you just sort of splash it on a salad? 120 00:05:23,279 --> 00:05:26,440 Speaker 2: Whereas it's a big prescription, you know, like fifteen meals 121 00:05:26,440 --> 00:05:29,400 Speaker 2: and two fifty mili water before every single meal. So 122 00:05:29,839 --> 00:05:33,440 Speaker 2: we know from research on volumetrics that simply consuming a 123 00:05:33,480 --> 00:05:36,719 Speaker 2: glass of water between meals will significantly reduce calorie intake, 124 00:05:37,480 --> 00:05:40,760 Speaker 2: and so the addition of that acidic substance seems to 125 00:05:40,800 --> 00:05:43,680 Speaker 2: have an extra benefit metabolically when it comes to perhaps 126 00:05:43,720 --> 00:05:47,880 Speaker 2: improving fat metabolism. Maybe it's also linked to society. You know, 127 00:05:47,960 --> 00:05:51,240 Speaker 2: it's a really interesting approach. I think the issue that 128 00:05:51,279 --> 00:05:53,839 Speaker 2: I have with it is that's a lot of water 129 00:05:53,880 --> 00:05:56,120 Speaker 2: and apple side of vinegar to drink every day. Like, 130 00:05:56,920 --> 00:05:59,760 Speaker 2: as they said in the study, they constantly reminded participants 131 00:05:59,760 --> 00:06:02,240 Speaker 2: to make it via text message and reminders, because I 132 00:06:02,240 --> 00:06:05,120 Speaker 2: can just imagine that that's pretty tricky to remember to 133 00:06:05,160 --> 00:06:07,440 Speaker 2: do every single day. I like the idea of adding 134 00:06:07,440 --> 00:06:10,080 Speaker 2: a straw because I certainly wouldn't be comfortable drinking myself. 135 00:06:10,480 --> 00:06:12,440 Speaker 3: I've never tasted it. I don't know. Does it taste good? 136 00:06:12,480 --> 00:06:13,800 Speaker 3: Could you drink it fairly easily? 137 00:06:13,920 --> 00:06:16,039 Speaker 1: Oh? It doesn't taste good. No, it's very sick taste. 138 00:06:16,920 --> 00:06:18,840 Speaker 1: I wouldn't say it's not delicious. It's not like you're 139 00:06:18,839 --> 00:06:22,200 Speaker 1: sitting there. Yeah. Oh no, it doesn't taste lovely, you know, 140 00:06:22,400 --> 00:06:25,080 Speaker 1: a nice latte or something like. It doesn't taste good. 141 00:06:25,400 --> 00:06:27,360 Speaker 1: So yeah, I would say that it would be harder 142 00:06:27,400 --> 00:06:29,479 Speaker 1: to get down. And I was just reading further in 143 00:06:29,520 --> 00:06:31,960 Speaker 1: the study, Susie, and they really didn't see those significant 144 00:06:31,960 --> 00:06:35,160 Speaker 1: results to at least eight weeks. So basically the conclusion 145 00:06:35,160 --> 00:06:37,720 Speaker 1: from the research was that at least eight weeks if 146 00:06:37,760 --> 00:06:41,080 Speaker 1: not twelve was a really great result in terms of 147 00:06:41,120 --> 00:06:44,479 Speaker 1: lowering not only weight, but they also saw improvements in 148 00:06:44,640 --> 00:06:48,359 Speaker 1: blood fusting, sugar levels, tray glysterides, and also total cholesterol 149 00:06:48,440 --> 00:06:50,719 Speaker 1: levels as well. So I like to use something like 150 00:06:50,720 --> 00:06:53,000 Speaker 1: apple cider vinegar to make up a dressing, but as 151 00:06:53,000 --> 00:06:54,760 Speaker 1: you said, fifteen meals is a lot like I would 152 00:06:54,760 --> 00:06:57,760 Speaker 1: probably only use max and teaspoon in a dressing because 153 00:06:57,760 --> 00:07:01,279 Speaker 1: it is very vinegary. Like if you're someone likes that taste, fine, 154 00:07:01,279 --> 00:07:03,080 Speaker 1: But I think this is one of those cases where 155 00:07:03,400 --> 00:07:07,119 Speaker 1: you add fifteen meals into water and although the groups 156 00:07:07,120 --> 00:07:09,320 Speaker 1: are randomized into the differing amounts of five meals to 157 00:07:09,400 --> 00:07:12,800 Speaker 1: ten mills and the fifteen meals, the most effective dose 158 00:07:12,960 --> 00:07:15,440 Speaker 1: was actually fifteen meals. So the research to conclude that 159 00:07:15,480 --> 00:07:18,040 Speaker 1: fifteen meals three times a day with meals for at 160 00:07:18,200 --> 00:07:21,280 Speaker 1: least eight weeks if not twelve, was really effective in 161 00:07:21,360 --> 00:07:24,680 Speaker 1: terms of lowering weight, blood sugar levels, and also trayless 162 00:07:24,720 --> 00:07:26,720 Speaker 1: write and cholesterol levels. But I think it's one of 163 00:07:26,760 --> 00:07:28,840 Speaker 1: those cases where you plug your nose, you're down it, 164 00:07:28,880 --> 00:07:30,320 Speaker 1: and you move on with your date. Like I don't 165 00:07:30,320 --> 00:07:32,280 Speaker 1: think there's any happy way of getting around that. And 166 00:07:32,320 --> 00:07:32,800 Speaker 1: what's I. 167 00:07:32,880 --> 00:07:35,000 Speaker 2: Mean, like, I actually don't know if I could personally 168 00:07:35,080 --> 00:07:37,720 Speaker 2: even do it, so recommending it to my clients, I 169 00:07:37,800 --> 00:07:40,960 Speaker 2: just don't think I could, because you know, there's certain 170 00:07:41,000 --> 00:07:43,120 Speaker 2: things in life we know will work, but the pain 171 00:07:43,200 --> 00:07:43,880 Speaker 2: is too great. 172 00:07:44,080 --> 00:07:45,520 Speaker 3: Like what's a good example. 173 00:07:45,560 --> 00:07:47,600 Speaker 2: We know that going for an hour run every day 174 00:07:48,000 --> 00:07:50,800 Speaker 2: before your meal, or twenty minute run before every meal 175 00:07:50,840 --> 00:07:54,920 Speaker 2: will probably yield similar results, but that's hard. 176 00:07:55,080 --> 00:07:56,960 Speaker 1: I'd happily do the upper side of vinegar. I had 177 00:07:56,960 --> 00:07:58,800 Speaker 1: to do a runner and upper side of vinegar. But 178 00:07:58,960 --> 00:08:02,000 Speaker 1: there are capsules as well, seen apple side of vinegar capsules. 179 00:08:02,000 --> 00:08:04,280 Speaker 1: But it's like, what's the harder thing? Because I know 180 00:08:04,280 --> 00:08:06,440 Speaker 1: a lot of my clients don't like taking capsules or 181 00:08:06,480 --> 00:08:08,400 Speaker 1: pills either. That's quite hard to get down and I 182 00:08:08,400 --> 00:08:10,360 Speaker 1: imagine it would be quite a lot. 183 00:08:10,640 --> 00:08:13,400 Speaker 2: Is it the same effect in a capsule then, because otherwise, 184 00:08:13,440 --> 00:08:15,280 Speaker 2: why would they not have just given capsules? Why have 185 00:08:15,320 --> 00:08:16,360 Speaker 2: they given it in the water? 186 00:08:16,640 --> 00:08:18,640 Speaker 1: I think you'd have to take quite a lot. I 187 00:08:18,680 --> 00:08:21,280 Speaker 1: think a lot. I haven't looked into it, but I 188 00:08:21,280 --> 00:08:24,360 Speaker 1: would imagine that you can't get too much in there. 189 00:08:24,440 --> 00:08:26,520 Speaker 1: I'm not sure. I should probably look into that further 190 00:08:26,560 --> 00:08:28,800 Speaker 1: before I recommend. 191 00:08:28,320 --> 00:08:31,520 Speaker 2: It, So I think it's really interesting, and like I said, 192 00:08:31,560 --> 00:08:35,640 Speaker 2: there's more and more chat around about glucose control, and certainly, 193 00:08:35,800 --> 00:08:38,280 Speaker 2: you know, if we were giving recommendations for blood glucose control, 194 00:08:38,320 --> 00:08:40,520 Speaker 2: we would encourage people to have a large salad with 195 00:08:40,640 --> 00:08:44,520 Speaker 2: dressing using apple side vinegar before they ate. Absolutely, whether 196 00:08:44,679 --> 00:08:46,360 Speaker 2: you want to go to the extreme of having three 197 00:08:46,440 --> 00:08:48,840 Speaker 2: large glasses of it, so forty five mill a day 198 00:08:48,920 --> 00:08:51,760 Speaker 2: before every meal, it's a bit extreme, but there does 199 00:08:51,800 --> 00:08:55,199 Speaker 2: seem to be benefits associated with it, so watch this space. 200 00:08:55,240 --> 00:08:56,640 Speaker 2: I think if you did want to give it a go, 201 00:08:56,840 --> 00:09:00,319 Speaker 2: I would certainly be investing in some straws Like when 202 00:09:00,320 --> 00:09:01,720 Speaker 2: you have to have a kolonoscopy, you don't you have 203 00:09:01,720 --> 00:09:03,040 Speaker 2: to drink all that stuff, which is. 204 00:09:02,960 --> 00:09:05,040 Speaker 3: Fine when you don't want to do the three. 205 00:09:04,920 --> 00:09:07,240 Speaker 2: Years, but I don't know if I could, I think 206 00:09:07,280 --> 00:09:09,520 Speaker 2: you'd start and then just feel sick at the thought 207 00:09:09,520 --> 00:09:10,560 Speaker 2: of doing it every day. 208 00:09:10,600 --> 00:09:13,720 Speaker 3: But certainly there would be no harm. 209 00:09:13,280 --> 00:09:17,160 Speaker 2: Particularly for listeners who perhaps do have glucose control issues, 210 00:09:17,600 --> 00:09:19,680 Speaker 2: by adding it once a day to a meal, like 211 00:09:19,720 --> 00:09:20,640 Speaker 2: maybe before dinner. 212 00:09:21,320 --> 00:09:22,439 Speaker 3: I wouldn't have an issue with it. 213 00:09:22,480 --> 00:09:24,679 Speaker 2: And if you want to try it, but yeah, I 214 00:09:24,720 --> 00:09:27,440 Speaker 2: think it's it's good in theory, but the reality is 215 00:09:27,480 --> 00:09:30,160 Speaker 2: perhaps not so practical for most people when it comes 216 00:09:30,200 --> 00:09:32,320 Speaker 2: to whether you actually want to do it long term, 217 00:09:32,360 --> 00:09:34,600 Speaker 2: like how long do you do it for forever? 218 00:09:35,160 --> 00:09:36,720 Speaker 1: I think it's like you definitely have to plug your 219 00:09:36,720 --> 00:09:38,200 Speaker 1: nose and get it down. Like it's not something you 220 00:09:38,200 --> 00:09:40,120 Speaker 1: could add to a smoothie, like could just be awful. 221 00:09:40,120 --> 00:09:42,000 Speaker 1: It's not like you can exceed it into your porridge 222 00:09:42,080 --> 00:09:44,400 Speaker 1: or anything like that, Like it's not pleasant. So I 223 00:09:44,440 --> 00:09:46,120 Speaker 1: really do think you just yet, you plug your nose, 224 00:09:46,160 --> 00:09:48,120 Speaker 1: you get it down, and you hope for the greater good. 225 00:09:48,160 --> 00:09:50,280 Speaker 1: But it is important to note that you know this 226 00:09:50,360 --> 00:09:53,319 Speaker 1: should be used in conjunction with the healthy data and exercise, 227 00:09:53,360 --> 00:09:55,920 Speaker 1: because the big fault that I can see in the study, 228 00:09:55,920 --> 00:09:57,959 Speaker 1: although it's a great study, the big fault is that 229 00:09:58,240 --> 00:10:02,000 Speaker 1: they didn't control the exercise or the nutrition component of 230 00:10:02,040 --> 00:10:05,200 Speaker 1: the research study. So they made note of the records 231 00:10:05,200 --> 00:10:07,600 Speaker 1: of people's diet and exercise, but they didn't go any 232 00:10:07,640 --> 00:10:10,000 Speaker 1: further than that, so it's really difficult to know how 233 00:10:10,080 --> 00:10:13,160 Speaker 1: much impact data and exercise actually had on the results 234 00:10:13,160 --> 00:10:15,560 Speaker 1: of this study. So I really don't think it's something 235 00:10:15,559 --> 00:10:17,600 Speaker 1: that you just do in isolation. I think it might 236 00:10:17,840 --> 00:10:22,160 Speaker 1: provide a small percentage bonus as part of your journey. 237 00:10:22,400 --> 00:10:23,760 Speaker 1: I don't think it's you know, it's not going to 238 00:10:23,800 --> 00:10:26,440 Speaker 1: be harmful for anyone besides the bad taste. But I 239 00:10:26,440 --> 00:10:28,000 Speaker 1: think it's well with the shot. But you really have 240 00:10:28,080 --> 00:10:30,520 Speaker 1: to consider a healthy lifestyle in conjunction with this, I 241 00:10:30,559 --> 00:10:32,000 Speaker 1: believe true. 242 00:10:32,040 --> 00:10:34,079 Speaker 2: And I've certainly had clients who do start the day 243 00:10:34,120 --> 00:10:36,520 Speaker 2: with a glass, which is absolutely fine, and I would say, 244 00:10:36,520 --> 00:10:38,440 Speaker 2: maybe then do it before dinner, or do it with 245 00:10:38,440 --> 00:10:40,839 Speaker 2: a salad. But yeah, I think getting three times a 246 00:10:40,920 --> 00:10:43,079 Speaker 2: day is perhaps a little bit much. So anyway, watch 247 00:10:43,120 --> 00:10:45,000 Speaker 2: this space. It's always interesting to hear about the new 248 00:10:45,040 --> 00:10:48,120 Speaker 2: research out there, and certainly do you any harm really 249 00:10:48,160 --> 00:10:50,240 Speaker 2: if you want to give it a go, even in moderation. 250 00:10:51,080 --> 00:10:53,280 Speaker 2: All right, hand, Well, we thought it was time maybe 251 00:10:53,440 --> 00:10:57,120 Speaker 2: that we talked about takeaway because you know, people are 252 00:10:57,160 --> 00:10:59,360 Speaker 2: really busy, and I think even if we've got the 253 00:10:59,360 --> 00:11:01,920 Speaker 2: best of intent with our diet and home prepared meals, 254 00:11:01,960 --> 00:11:04,600 Speaker 2: at times we find ourselves needing to order in or 255 00:11:04,640 --> 00:11:06,839 Speaker 2: even just feeling like a change. I know that if 256 00:11:06,880 --> 00:11:09,719 Speaker 2: you're a busy mum or or working parent, you just 257 00:11:09,760 --> 00:11:12,040 Speaker 2: sometimes get so sick of thinking about what's for dinner? 258 00:11:12,400 --> 00:11:14,680 Speaker 2: Or if anyone's got teenage kids, you'll know you regularly 259 00:11:14,679 --> 00:11:16,720 Speaker 2: get a text message that says can I order in? 260 00:11:17,120 --> 00:11:19,160 Speaker 2: Because there's such a generation that is used to just 261 00:11:19,280 --> 00:11:21,000 Speaker 2: ordering food in whenever they feel like it and not 262 00:11:21,040 --> 00:11:23,080 Speaker 2: worrying about the thirty to fifty dollar bill that comes 263 00:11:23,080 --> 00:11:25,160 Speaker 2: with it. So I'm sure parents are nodding listening to this, 264 00:11:25,679 --> 00:11:27,800 Speaker 2: but I actually don't think we've talked in great detail 265 00:11:27,840 --> 00:11:31,040 Speaker 2: about our choices when you do home delivery. If I'm 266 00:11:31,040 --> 00:11:33,839 Speaker 2: completely honest and transparent, I don't order in a lot 267 00:11:33,840 --> 00:11:34,680 Speaker 2: of food myself. 268 00:11:34,720 --> 00:11:35,600 Speaker 3: There's a few reasons. 269 00:11:35,679 --> 00:11:39,000 Speaker 2: One I find it's incredibly expensive, like, for example, pizzad 270 00:11:39,040 --> 00:11:41,120 Speaker 2: feed a family of four is close to one hundred dollars, 271 00:11:41,120 --> 00:11:43,680 Speaker 2: if not more. And I just actually am quite partial 272 00:11:43,720 --> 00:11:45,800 Speaker 2: to the frozen pizzas in the supermarket which are on 273 00:11:45,840 --> 00:11:48,480 Speaker 2: sale for six fifty with a salad, So you know, 274 00:11:48,559 --> 00:11:50,960 Speaker 2: I think that's part of it, and certainly budget concerns 275 00:11:50,960 --> 00:11:52,760 Speaker 2: are there. But I also find the quality of the 276 00:11:52,760 --> 00:11:55,440 Speaker 2: food is really tricky. It's often cold when it arrives. 277 00:11:55,760 --> 00:11:58,000 Speaker 2: We've been on a delivery route with four different delivery 278 00:11:58,280 --> 00:12:01,080 Speaker 2: like I just find the quality is lacking. But in 279 00:12:01,120 --> 00:12:03,560 Speaker 2: the case of you might have a local takeaway store 280 00:12:03,559 --> 00:12:05,679 Speaker 2: that you pick up from. I know you do locally, 281 00:12:06,200 --> 00:12:08,000 Speaker 2: and you might grab it on the go. What are 282 00:12:08,000 --> 00:12:10,440 Speaker 2: the go tos? So I thought, you know, talking about 283 00:12:10,440 --> 00:12:13,520 Speaker 2: what are the best options from a cuisine perspective, Certainly, 284 00:12:13,679 --> 00:12:16,600 Speaker 2: if I'm you know, looking through a menu, the cuisines 285 00:12:16,600 --> 00:12:19,320 Speaker 2: that would spring to mind as reasonably good choices or 286 00:12:19,320 --> 00:12:21,920 Speaker 2: with options on the menu for my client's needs or 287 00:12:21,920 --> 00:12:25,480 Speaker 2: even my own, I quite like Lebones or Turkish, because 288 00:12:25,520 --> 00:12:27,560 Speaker 2: I think in those cuisines you often can have a 289 00:12:27,559 --> 00:12:29,800 Speaker 2: grill type meat that's quite lean, and also they often 290 00:12:29,840 --> 00:12:32,440 Speaker 2: have plenty of salads. Of course, the issue with that 291 00:12:32,600 --> 00:12:34,520 Speaker 2: is the dips and the bread which come. But of 292 00:12:34,559 --> 00:12:37,040 Speaker 2: course the beauty of being in a takeaway situation is 293 00:12:37,040 --> 00:12:39,240 Speaker 2: you can order what you want, So you potentially have 294 00:12:39,320 --> 00:12:42,280 Speaker 2: the opportunity to order just chicken skewers or lamb skewers 295 00:12:42,600 --> 00:12:45,520 Speaker 2: with a atrush salad or with a tabuli and limit 296 00:12:45,520 --> 00:12:47,880 Speaker 2: yourself in terms of availability to dips and bread, which 297 00:12:47,880 --> 00:12:51,199 Speaker 2: is obviously delicious but difficult to control. I certainly am 298 00:12:51,240 --> 00:12:53,560 Speaker 2: not against Asian cuisine, you know. I think if you 299 00:12:53,600 --> 00:12:56,120 Speaker 2: have access to Vietnamese, it's generally a lighter cuisine, and 300 00:12:56,200 --> 00:12:59,959 Speaker 2: you can certainly find amazing salads and rice paper rolls 301 00:13:00,000 --> 00:13:02,280 Speaker 2: that are generally pretty light and often much lower in 302 00:13:02,320 --> 00:13:05,760 Speaker 2: oils and fats than say, heavier Thaie dishes. But even 303 00:13:05,760 --> 00:13:07,920 Speaker 2: with Thaie, I think tie can be a great choice. 304 00:13:07,960 --> 00:13:10,360 Speaker 2: If again you can avoid anything deep fried and perhaps 305 00:13:10,400 --> 00:13:13,679 Speaker 2: go for the prawn or veggie chicken stir fry with 306 00:13:13,840 --> 00:13:15,880 Speaker 2: veggie and keep the rice low, that can be a 307 00:13:15,920 --> 00:13:18,880 Speaker 2: really nutritious, healthy, you know, fresh meal with lots of 308 00:13:18,880 --> 00:13:22,920 Speaker 2: fresh veggies. They're probably might go to recommendations. And then 309 00:13:23,280 --> 00:13:25,360 Speaker 2: if budget's not as much of an issue and perhaps 310 00:13:25,400 --> 00:13:27,520 Speaker 2: you're just catering for one or two people, definitely you 311 00:13:27,559 --> 00:13:30,520 Speaker 2: can make amazing choices with Japanese you know, sashimi plates, 312 00:13:31,080 --> 00:13:34,640 Speaker 2: even tariaki skewers and a mamaie seaweed salad. 313 00:13:34,679 --> 00:13:36,359 Speaker 3: If you can avoid again. 314 00:13:36,160 --> 00:13:39,400 Speaker 2: The sort of rice based heavy sushi options, that can 315 00:13:39,440 --> 00:13:41,040 Speaker 2: be a really good choice. But it can be also 316 00:13:41,120 --> 00:13:44,160 Speaker 2: hideously expensive once you start to layer and have sashimi 317 00:13:44,200 --> 00:13:47,000 Speaker 2: this and adding this, that can really be pricey. But 318 00:13:47,080 --> 00:13:49,880 Speaker 2: they're probably my go tos if I was ordering, because 319 00:13:49,880 --> 00:13:53,640 Speaker 2: I'm just thinking to myself, where is the protein and 320 00:13:53,679 --> 00:13:55,520 Speaker 2: where is the salad and vege And in both of 321 00:13:55,559 --> 00:13:58,120 Speaker 2: those kind of options you've got those. Whereas if you 322 00:13:58,160 --> 00:14:03,400 Speaker 2: think about say charcoal chicken or pizza or pitta, they're 323 00:14:03,440 --> 00:14:05,800 Speaker 2: all carboptions. You know, if you go into the pizza, 324 00:14:05,800 --> 00:14:07,920 Speaker 2: they don't often have great salads, or even if they do, 325 00:14:07,960 --> 00:14:10,920 Speaker 2: their expensive and you get this tiny tub of wilted 326 00:14:11,000 --> 00:14:13,480 Speaker 2: leaves you paid fourteen dollars for. And the same with 327 00:14:13,600 --> 00:14:16,839 Speaker 2: hardcooled chicken. Everyone thinks charcoal chicken so healthy. Well, if 328 00:14:16,840 --> 00:14:19,000 Speaker 2: you peel that delicious skin off and have a little 329 00:14:19,000 --> 00:14:21,360 Speaker 2: bit of the breast, sure, but let's be honest, most 330 00:14:21,360 --> 00:14:24,160 Speaker 2: of it's not, because it's mostly the fatty thighs and 331 00:14:24,200 --> 00:14:26,840 Speaker 2: wings with skin that's delicious, so you have trouble not 332 00:14:26,880 --> 00:14:29,920 Speaker 2: eating it. Plus fries like the chips, always come with it. 333 00:14:29,960 --> 00:14:33,160 Speaker 2: There's not many salads really, and again if they are there, 334 00:14:33,680 --> 00:14:35,560 Speaker 2: you pay a lot for them, and they're pretty stingy 335 00:14:35,560 --> 00:14:37,800 Speaker 2: when it comes to their actual salad vegetable bulk. 336 00:14:37,960 --> 00:14:39,080 Speaker 3: So if I was. 337 00:14:39,080 --> 00:14:40,880 Speaker 2: Doing chicken, I would actually get the chicken and then 338 00:14:40,920 --> 00:14:43,280 Speaker 2: maybe try and add a pre made salad from coals 339 00:14:43,320 --> 00:14:45,640 Speaker 2: or willies to it to HEALTHI fi it, But don't 340 00:14:45,720 --> 00:14:48,000 Speaker 2: kid yourself when you think that Chargiryl chicken is a 341 00:14:48,000 --> 00:14:51,120 Speaker 2: healthy takeaway choice. Come on, most of it's pretty high fat. 342 00:14:51,760 --> 00:14:54,040 Speaker 1: You know. The one I love that always shocks my clients. 343 00:14:54,480 --> 00:14:56,400 Speaker 1: David and I are such massive fans of subway. We 344 00:14:56,440 --> 00:15:01,520 Speaker 1: get subways so regular bread, like even a subway salad. 345 00:15:01,560 --> 00:15:02,920 Speaker 1: I'm like, no, no, no, I'm happy for you to have 346 00:15:03,040 --> 00:15:04,920 Speaker 1: the bread. And they always shocked, and they're like, do 347 00:15:05,000 --> 00:15:06,520 Speaker 1: I have to like take the top off? Do it? 348 00:15:06,560 --> 00:15:08,800 Speaker 1: Can I actually eat the bread? Can I still get results? 349 00:15:08,800 --> 00:15:10,680 Speaker 1: And I'm like absolutely, Like, as long as we're not 350 00:15:10,720 --> 00:15:13,120 Speaker 1: doing a foot long. For most of my ladies, a 351 00:15:13,280 --> 00:15:16,080 Speaker 1: six inches more than enough. If you're big, you're tool, 352 00:15:16,120 --> 00:15:19,120 Speaker 1: you have higher requirements, you're super super active, will naturally 353 00:15:19,120 --> 00:15:21,200 Speaker 1: maybe you need a bit more. But a six inch 354 00:15:21,240 --> 00:15:24,560 Speaker 1: subway for most of my ladies really really fits well. 355 00:15:24,560 --> 00:15:26,520 Speaker 1: And David and I get that quite regular. It's an 356 00:15:26,560 --> 00:15:29,560 Speaker 1: awesome option. The other one I love is fish and chips. 357 00:15:29,600 --> 00:15:32,400 Speaker 1: Like I don't mind obviously the chip component. What we'll 358 00:15:32,400 --> 00:15:34,600 Speaker 1: do is we'll get either grilled fish or grilled salmon. 359 00:15:34,640 --> 00:15:36,680 Speaker 1: We'll get a Greek salad because let's be honest, there's 360 00:15:36,720 --> 00:15:38,760 Speaker 1: not much salad options at a fish and chip shop. 361 00:15:38,760 --> 00:15:40,520 Speaker 1: You pretty much love with a Greek salad, So just 362 00:15:40,520 --> 00:15:43,320 Speaker 1: be mindful that there's higher fat because by the time 363 00:15:43,360 --> 00:15:45,520 Speaker 1: you get the fetter and the olives and the olive oil, 364 00:15:45,520 --> 00:15:47,880 Speaker 1: there's nothing wrong with that from a health perspective, it's great, 365 00:15:48,120 --> 00:15:50,000 Speaker 1: but it can be typically higher and fat. So just 366 00:15:50,040 --> 00:15:51,800 Speaker 1: try to limit the chips that come with that. So 367 00:15:51,920 --> 00:15:54,520 Speaker 1: often we'll get just a small serving of chips and 368 00:15:54,520 --> 00:15:56,560 Speaker 1: that I'll go between me, David and Mere because by 369 00:15:56,600 --> 00:15:58,320 Speaker 1: the time I tuck into my salmon and my salad, 370 00:15:58,600 --> 00:16:00,280 Speaker 1: like I'm pretty good, I only want, you know, just 371 00:16:00,280 --> 00:16:02,520 Speaker 1: a small handful of chips, and I'm pretty satisfied. So 372 00:16:02,760 --> 00:16:04,880 Speaker 1: fish and chips can work, but I'm not a fan 373 00:16:04,920 --> 00:16:07,400 Speaker 1: of my clients getting you know, the battered fish and 374 00:16:07,440 --> 00:16:10,520 Speaker 1: then you know, battered pineapple fritters or extra you know, 375 00:16:10,560 --> 00:16:12,280 Speaker 1: battered scollops or all that sort of thing. So I 376 00:16:12,320 --> 00:16:14,080 Speaker 1: think the gold of rule with fish and chips, if 377 00:16:14,120 --> 00:16:16,280 Speaker 1: the goal is fat loss is really to have it 378 00:16:16,600 --> 00:16:18,960 Speaker 1: basically just grilled, like really try to avoid the deep 379 00:16:19,000 --> 00:16:21,880 Speaker 1: fried stuff. Did you mention Vietnamese? Vietnamese is one of my. 380 00:16:21,880 --> 00:16:23,680 Speaker 3: Ultimate what do you order at Vietnamese. 381 00:16:23,920 --> 00:16:26,680 Speaker 1: I love the rice metal salad bowls. I always always 382 00:16:26,680 --> 00:16:28,840 Speaker 1: ask for extra lettuce because the flavor it with lots 383 00:16:28,840 --> 00:16:30,600 Speaker 1: of herbs, and the sauce is quite light, like it's 384 00:16:30,640 --> 00:16:32,200 Speaker 1: normally just a bit of fish sauce and a little 385 00:16:32,200 --> 00:16:34,160 Speaker 1: bit of soy sauce or something, so that's always good. 386 00:16:34,520 --> 00:16:36,360 Speaker 1: Or obviously the rice paper rolls. I'm a big fan 387 00:16:36,400 --> 00:16:38,800 Speaker 1: of the rice paper rolls as well. And then yeah, 388 00:16:38,840 --> 00:16:40,920 Speaker 1: that's probably the main ones we'd get, and then tie 389 00:16:40,960 --> 00:16:42,600 Speaker 1: is a big one, Like we'll probably have tie once 390 00:16:42,600 --> 00:16:44,840 Speaker 1: a month. We really like tie. We often get I 391 00:16:44,960 --> 00:16:47,280 Speaker 1: call like the dry type sturf fries, so the stur 392 00:16:47,400 --> 00:16:50,360 Speaker 1: fries where they're flavored with herbs or spices, like it 393 00:16:50,480 --> 00:16:53,360 Speaker 1: might be chili and basil, it might be oyster and garlic, 394 00:16:53,400 --> 00:16:55,680 Speaker 1: it might be ginger and garlic stur fries, so using 395 00:16:55,720 --> 00:16:58,640 Speaker 1: a lot of flavorings like spices and herbs to flavor 396 00:16:58,680 --> 00:17:02,600 Speaker 1: it versus like the say the honey chicken or the 397 00:17:02,680 --> 00:17:06,000 Speaker 1: sweetens our plum, because often not only as a protein battered, 398 00:17:06,200 --> 00:17:08,960 Speaker 1: the sauces are quite heavy as well. So I like 399 00:17:09,000 --> 00:17:11,359 Speaker 1: more of what I call the dry sturf fries. And 400 00:17:11,359 --> 00:17:12,920 Speaker 1: then we often do get a curry because David and 401 00:17:12,960 --> 00:17:15,760 Speaker 1: I love curry, but we'll generally when we get tired. 402 00:17:15,800 --> 00:17:17,520 Speaker 1: We do it sort of within the family, so there 403 00:17:17,600 --> 00:17:19,720 Speaker 1: might be three four five adults. We might get a 404 00:17:19,760 --> 00:17:22,560 Speaker 1: noodle dish, a curry dish, two or three sturf fries, 405 00:17:22,600 --> 00:17:24,720 Speaker 1: and then maybe like a server of you know, Sancho 406 00:17:24,800 --> 00:17:26,679 Speaker 1: bowel or something as a bit of an entree, so 407 00:17:26,840 --> 00:17:28,879 Speaker 1: we'll share a couple of the dishes, and then often 408 00:17:28,920 --> 00:17:31,119 Speaker 1: I'll get, if you know, the group allows me to 409 00:17:31,200 --> 00:17:33,200 Speaker 1: some extra vegetables, or I might just get a veggie 410 00:17:33,200 --> 00:17:35,480 Speaker 1: based sturf fry just to bulk up, you know, the 411 00:17:35,520 --> 00:17:37,560 Speaker 1: extra avenge on the side as well, because sometimes those 412 00:17:37,600 --> 00:17:39,600 Speaker 1: noodle based dishes don't have a lot in there, and 413 00:17:39,640 --> 00:17:42,120 Speaker 1: often depending on the type of curry you get, it's 414 00:17:42,160 --> 00:17:44,360 Speaker 1: generally just meat and sauce as well, So I think 415 00:17:44,480 --> 00:17:46,840 Speaker 1: ordering an extra server veggies for time. When we order tie, 416 00:17:46,880 --> 00:17:49,360 Speaker 1: we typically will order more so we've got the leftovers 417 00:17:49,359 --> 00:17:50,919 Speaker 1: the next day as well. In that way, it's not 418 00:17:50,960 --> 00:17:53,040 Speaker 1: like you're you know, throwing out half a dish, because 419 00:17:53,040 --> 00:17:54,800 Speaker 1: once you add the veggies on, it can be quite 420 00:17:54,840 --> 00:17:57,359 Speaker 1: filling as well, so we're big fans of tie Vietnamese 421 00:17:57,400 --> 00:17:58,800 Speaker 1: and good old subway. 422 00:17:59,280 --> 00:17:59,480 Speaker 3: Yeah. 423 00:17:59,520 --> 00:18:01,920 Speaker 2: I think that with Thai food because it is delicious. 424 00:18:02,040 --> 00:18:04,439 Speaker 2: And again I notice that if when my clients are 425 00:18:04,440 --> 00:18:07,600 Speaker 2: first starting, they'll sort of naturally ur towards the pad 426 00:18:07,640 --> 00:18:10,200 Speaker 2: thai or the noodle dish. And I think the thing 427 00:18:10,320 --> 00:18:12,240 Speaker 2: is that it's not to say you can never have those, 428 00:18:12,320 --> 00:18:14,159 Speaker 2: but it's to use them as a side and a 429 00:18:14,240 --> 00:18:16,239 Speaker 2: mix through rather than the base. And think of it 430 00:18:16,280 --> 00:18:19,760 Speaker 2: as you know, if you're having the creamy curry sauce 431 00:18:19,840 --> 00:18:22,960 Speaker 2: plus the noodles plus the rice, that's actually the issue. 432 00:18:23,040 --> 00:18:26,000 Speaker 2: Whereas if you base your bowl with the vegetables like 433 00:18:26,040 --> 00:18:28,600 Speaker 2: you described, order it extra veggies with cashu, nad on 434 00:18:28,680 --> 00:18:31,760 Speaker 2: tofu or even greens if you're having more Chinese food, 435 00:18:32,080 --> 00:18:35,040 Speaker 2: put that in the bowl first, then add the lean protein, 436 00:18:35,080 --> 00:18:36,560 Speaker 2: and then season it with a little bit of the 437 00:18:36,600 --> 00:18:38,919 Speaker 2: heavier sauce or even a tiny bit of noodles, and 438 00:18:38,920 --> 00:18:40,760 Speaker 2: then you don't need the rice, and you're getting all 439 00:18:40,800 --> 00:18:44,439 Speaker 2: the flavors, but you're significantly cutting the carbs and getting 440 00:18:44,480 --> 00:18:47,399 Speaker 2: those from the sauce already, so it's sort of still 441 00:18:47,400 --> 00:18:50,040 Speaker 2: getting the flavors but not layering upon layering all of 442 00:18:50,080 --> 00:18:52,919 Speaker 2: the different additions to it, which, like you describe, you 443 00:18:52,960 --> 00:18:55,159 Speaker 2: sort of get the fatty meat plus the noodles and 444 00:18:55,160 --> 00:18:57,040 Speaker 2: there's hardly any vegies and then you add rice too, 445 00:18:57,160 --> 00:18:58,600 Speaker 2: So it's just how you think of it. It's not 446 00:18:58,600 --> 00:19:01,040 Speaker 2: to say you can't have the curry the padai, but 447 00:19:01,280 --> 00:19:03,399 Speaker 2: using that as more of a seasoning and basing the 448 00:19:03,400 --> 00:19:05,880 Speaker 2: bowl still on the protein and veg But I'm with you, 449 00:19:05,960 --> 00:19:09,560 Speaker 2: I really like Subway because one those six inch low 450 00:19:09,600 --> 00:19:13,360 Speaker 2: fat options and there's turkey, ham, tuna, chicken, breast, there's 451 00:19:13,359 --> 00:19:17,000 Speaker 2: about six I think one whole wheat coming just between 452 00:19:17,000 --> 00:19:19,679 Speaker 2: four and five hundred calories closer to four hundred. I 453 00:19:19,720 --> 00:19:21,560 Speaker 2: think I'm always very strict on them when they put 454 00:19:21,560 --> 00:19:24,159 Speaker 2: the sauce because if you notice, they'll really go three 455 00:19:24,280 --> 00:19:27,000 Speaker 2: squirts right along and I'll say just very little, like 456 00:19:27,240 --> 00:19:29,600 Speaker 2: a really small amount of ranch, and again that really 457 00:19:29,640 --> 00:19:32,120 Speaker 2: cuts down the fat. But it's one of the few 458 00:19:32,240 --> 00:19:34,320 Speaker 2: quick and easy things on the run that one you 459 00:19:34,359 --> 00:19:37,600 Speaker 2: can find. But also that has salad and vege because 460 00:19:37,600 --> 00:19:40,199 Speaker 2: people will talk about going to Macas and they'll get 461 00:19:40,200 --> 00:19:42,359 Speaker 2: a snack rap, but the problem is there's no bulk 462 00:19:42,440 --> 00:19:45,040 Speaker 2: to it. You get this kind of process wrap and 463 00:19:45,080 --> 00:19:47,240 Speaker 2: a piece of chicken, and so you're hungry, you can 464 00:19:47,280 --> 00:19:49,240 Speaker 2: eat two or three and it defeats the purpose. So 465 00:19:49,720 --> 00:19:51,840 Speaker 2: that's why I prefer subway. You actually get the bowlk 466 00:19:51,920 --> 00:19:54,159 Speaker 2: And recently when we drove up the coast, I was 467 00:19:54,200 --> 00:19:56,560 Speaker 2: actually relieved there'd been an improvement in what you could 468 00:19:56,600 --> 00:19:59,080 Speaker 2: find on the road. There was a few Mexicans where 469 00:19:59,080 --> 00:20:01,600 Speaker 2: you could get a burrito, and there was subway at 470 00:20:01,640 --> 00:20:03,960 Speaker 2: several stops, so you could actually get that healthy option 471 00:20:04,040 --> 00:20:06,840 Speaker 2: that had the salad bolok to fill you out, whereas traditionally, 472 00:20:06,880 --> 00:20:09,240 Speaker 2: of course traveling you don't ever have macas. And whilst 473 00:20:09,240 --> 00:20:11,520 Speaker 2: they've got a couple of options that are lighter calorie wise, 474 00:20:11,560 --> 00:20:14,320 Speaker 2: there's literally no salad or vegetable bulk in them. So 475 00:20:14,359 --> 00:20:17,560 Speaker 2: that's hence our recommendations for those cuisines. They have not 476 00:20:17,640 --> 00:20:21,280 Speaker 2: only lean protein, but also have that extra salad and 477 00:20:21,359 --> 00:20:24,160 Speaker 2: veggies which can be tricky to find in some things 478 00:20:24,200 --> 00:20:26,320 Speaker 2: like charcoal chicken or even pizza which tend to be 479 00:20:26,400 --> 00:20:28,919 Speaker 2: really a heavy car blowd with not a lot of protein. 480 00:20:29,080 --> 00:20:31,360 Speaker 1: Particularly when we know that ninety five percent of Australians 481 00:20:31,400 --> 00:20:34,359 Speaker 1: don't eat enough vegetables it would naturally make sense that 482 00:20:34,440 --> 00:20:38,080 Speaker 1: Susie and I prioritize, you know, joints or places that 483 00:20:38,280 --> 00:20:41,480 Speaker 1: will allow us to order extra vegetables. And then speaking 484 00:20:41,520 --> 00:20:44,560 Speaker 1: of I guess healthy and quick, more takeaway type options, 485 00:20:44,840 --> 00:20:47,119 Speaker 1: we are going to review a product today that we 486 00:20:47,160 --> 00:20:49,120 Speaker 1: thought some of our listeners would enjoy. I think we've 487 00:20:49,160 --> 00:20:51,320 Speaker 1: been scented in a few times now, and it is 488 00:20:51,440 --> 00:20:54,879 Speaker 1: the faux Pro burrito range. So Susan and I were 489 00:20:54,880 --> 00:20:57,600 Speaker 1: talking about the frozen you know, the high protein frozen yogurts, 490 00:20:57,600 --> 00:20:59,040 Speaker 1: and the other day I said to Susie, I think 491 00:20:59,080 --> 00:21:01,080 Speaker 1: frou Pro's just gone the market and they've done a 492 00:21:01,119 --> 00:21:04,080 Speaker 1: complete pivot and they seem to sell different types of 493 00:21:04,119 --> 00:21:07,000 Speaker 1: pizzas and burritos and stuff these days, and the frozen 494 00:21:07,200 --> 00:21:09,960 Speaker 1: yogurt doesn't even the frozen ice cream doesn't even exist anymore. 495 00:21:10,000 --> 00:21:12,199 Speaker 1: So the one that we thought we'd review today is 496 00:21:12,240 --> 00:21:15,280 Speaker 1: the Chipotle Chicken burrito. So I think you order it 497 00:21:15,320 --> 00:21:17,159 Speaker 1: in I think frozen, and they use like warm it 498 00:21:17,240 --> 00:21:18,760 Speaker 1: up in the microwave. So it's supposed to be like 499 00:21:18,760 --> 00:21:22,040 Speaker 1: a quick and easy breakfast or lunch option essentially, and 500 00:21:22,119 --> 00:21:24,440 Speaker 1: nutrition and macro wise, like it really packs a punch 501 00:21:24,440 --> 00:21:26,359 Speaker 1: when it comes to bat loss, it's pretty good. Like 502 00:21:26,400 --> 00:21:29,199 Speaker 1: it's about seventeen seventy killer jewels, which is roughly four 503 00:21:29,280 --> 00:21:32,320 Speaker 1: hundred and thirty calories, thirty two grams of protein, which 504 00:21:32,359 --> 00:21:34,919 Speaker 1: is huge. Typically when you're buying in a lot of 505 00:21:34,920 --> 00:21:36,920 Speaker 1: these sort of pre made products, they are either super 506 00:21:36,960 --> 00:21:39,159 Speaker 1: high in protein or the super low in protein. So 507 00:21:39,200 --> 00:21:41,280 Speaker 1: this is on the higher end, which is great, And 508 00:21:41,320 --> 00:21:42,720 Speaker 1: I think it's a mix of the chicken and the 509 00:21:42,760 --> 00:21:45,399 Speaker 1: bean in there, which is good. Eleven point seven grams 510 00:21:45,400 --> 00:21:47,840 Speaker 1: of fat, with five of that being saturated probably are 511 00:21:47,880 --> 00:21:50,399 Speaker 1: deally a little bit higher and saturated fat than we'd like, 512 00:21:50,480 --> 00:21:52,560 Speaker 1: but not too bad considering it is more like a 513 00:21:52,600 --> 00:21:56,720 Speaker 1: takeaway type option. Forty five grams of carbohydrate, which if 514 00:21:56,720 --> 00:21:59,400 Speaker 1: you have diabetes or insulin resistance, slightly on the higher end, 515 00:21:59,440 --> 00:22:02,520 Speaker 1: but for active females absolutely fine. Like I wouldn't have 516 00:22:02,560 --> 00:22:04,400 Speaker 1: a problem with most of my clients having forty five 517 00:22:04,400 --> 00:22:07,520 Speaker 1: grams of carbohydrates in a breakfast or lunch trap. Three 518 00:22:07,520 --> 00:22:10,879 Speaker 1: grams of sugar and thirteen hundred milligrams of sodium, So 519 00:22:10,920 --> 00:22:13,840 Speaker 1: the sodium packs an absolute punch in this one. Naturally, 520 00:22:13,840 --> 00:22:16,520 Speaker 1: we know that packaged in processed foods has more salts. 521 00:22:16,560 --> 00:22:19,159 Speaker 1: If you do have issues with blood pressure or you know, 522 00:22:19,240 --> 00:22:23,560 Speaker 1: cardiac disease, just be very careful there. And then ingredient, why, Susie, Like, 523 00:22:23,640 --> 00:22:26,800 Speaker 1: it's pretty good, but let's be honest, it's highly processed food, right, Like, 524 00:22:26,840 --> 00:22:29,240 Speaker 1: it's not like you're making a burrida at home yourself. 525 00:22:29,280 --> 00:22:31,680 Speaker 1: Is it okay? Occasionally? Yes, but I wouldn't be recommending 526 00:22:31,680 --> 00:22:35,360 Speaker 1: these to my clients daily because the ingredient list is very, 527 00:22:35,480 --> 00:22:38,479 Speaker 1: very very long. So it starts with chicken eighteen percent, 528 00:22:38,720 --> 00:22:42,240 Speaker 1: which is chicken water, salt, starch, followed by kinmar followed 529 00:22:42,240 --> 00:22:45,600 Speaker 1: by ten percent Chapotle sauce, which is dice, tomatoes, red 530 00:22:45,600 --> 00:22:50,320 Speaker 1: capscium onion, water starch, canola oil, jalapinos, water, vigar salts, 531 00:22:50,440 --> 00:22:54,480 Speaker 1: followed by more salt, followed by a crushed garlic, human corean, 532 00:22:54,560 --> 00:22:56,679 Speaker 1: a black pepper, chili, so lots of flavoring in there, 533 00:22:56,720 --> 00:22:59,600 Speaker 1: which is nice, followed by black beans, followed by liquid 534 00:22:59,680 --> 00:23:03,200 Speaker 1: cheese which is a mix of reduce, fat, cheddar, milk, 535 00:23:03,240 --> 00:23:08,000 Speaker 1: starter cultures, enzymes, water, modified starch, followed by more garlic, reduce, fat, 536 00:23:08,119 --> 00:23:10,879 Speaker 1: chetta cheese as well, and then it's spinach and the 537 00:23:11,040 --> 00:23:13,840 Speaker 1: fro pro protein tor tia, So that's how they're boosting 538 00:23:13,880 --> 00:23:16,080 Speaker 1: the protein to tia a little bit more, which is 539 00:23:16,080 --> 00:23:20,359 Speaker 1: a blend of wheat flour, water, high protein flour, wheat phosphate, 540 00:23:20,440 --> 00:23:23,919 Speaker 1: lactic acid, and a pre mix of sugar, mineral salts 541 00:23:23,960 --> 00:23:27,840 Speaker 1: and thickeners and emulsifiers, followed by wheat flour and preservative 542 00:23:27,920 --> 00:23:31,600 Speaker 1: two eight two, food acid two nine seven, enzyme eleven hundred, 543 00:23:31,840 --> 00:23:36,440 Speaker 1: flour treatment agent nine twenty shortening, palm oil, antioxidants, and 544 00:23:36,480 --> 00:23:40,360 Speaker 1: a father being protein at one percent. So definitely what 545 00:23:40,400 --> 00:23:43,359 Speaker 1: we would term a process food. Do the ingredients and 546 00:23:43,440 --> 00:23:46,520 Speaker 1: macros look good, yes, but this is why we recommend 547 00:23:46,520 --> 00:23:49,320 Speaker 1: that our listeners actually read the ingredient profile because there's 548 00:23:49,359 --> 00:23:51,720 Speaker 1: certainly not something I had what my client's having regularly. 549 00:23:52,000 --> 00:23:54,520 Speaker 1: But you know, occasionally it cannot work For a quick 550 00:23:54,560 --> 00:23:57,800 Speaker 1: and easy kind of fat loss friendly meal. Yeah, absolutely 551 00:23:57,960 --> 00:23:59,639 Speaker 1: would love to see if it's a lunch option. Some 552 00:23:59,720 --> 00:24:01,359 Speaker 1: green they are a bit of a salad on the side, 553 00:24:01,400 --> 00:24:03,200 Speaker 1: but as a quick and easy breakfast option if you're 554 00:24:03,200 --> 00:24:05,200 Speaker 1: someone that travels a lot or just wants a few 555 00:24:05,200 --> 00:24:07,680 Speaker 1: things in the freezer, I think it can absolutely work. 556 00:24:07,720 --> 00:24:10,200 Speaker 1: But I'm not loving that huge ingredient list. 557 00:24:10,200 --> 00:24:12,320 Speaker 2: If I'm on a SUSI did you just say quick 558 00:24:12,359 --> 00:24:15,080 Speaker 2: and easy breakfast option, that's a way to kick your day. 559 00:24:15,600 --> 00:24:17,320 Speaker 1: I actually did have a client using it for breakfast. 560 00:24:17,359 --> 00:24:17,840 Speaker 1: You love them. 561 00:24:18,440 --> 00:24:19,600 Speaker 3: My attention was drawn to these. 562 00:24:19,640 --> 00:24:21,399 Speaker 2: It was funny because we had just chatted about how 563 00:24:21,480 --> 00:24:23,240 Speaker 2: throu pro and gone awoll and I had seen the 564 00:24:23,280 --> 00:24:25,960 Speaker 2: pizzas for quite some time, and I had just at 565 00:24:26,000 --> 00:24:28,439 Speaker 2: the time thought that the ingredient list was enormous on 566 00:24:28,480 --> 00:24:30,520 Speaker 2: the pizza. And I think with pizzas it's a bit 567 00:24:30,600 --> 00:24:33,800 Speaker 2: misleading because they quote it per a very small serving size, 568 00:24:34,200 --> 00:24:36,480 Speaker 2: like one small piece, and most people like the pizza. 569 00:24:36,520 --> 00:24:38,120 Speaker 3: So actually, your client showed me. 570 00:24:38,080 --> 00:24:40,119 Speaker 2: These and she's on O's and Peak, and I almost 571 00:24:40,160 --> 00:24:43,880 Speaker 2: had a heart attack, and I was like, maybe, no, not. 572 00:24:43,800 --> 00:24:44,400 Speaker 3: A great choice. 573 00:24:44,960 --> 00:24:48,560 Speaker 2: But I think there's different strokes with different folk. One 574 00:24:48,560 --> 00:24:50,440 Speaker 2: of the reasons I don't love it is I don't 575 00:24:50,600 --> 00:24:52,919 Speaker 2: generally love too much bread at night. And the reason 576 00:24:53,000 --> 00:24:55,480 Speaker 2: is I think that we're trying to really urge towards 577 00:24:55,720 --> 00:24:57,959 Speaker 2: protein and vege and keeping my Most of my clients 578 00:24:57,960 --> 00:25:00,720 Speaker 2: are here for using Ozen peak or trying to aggressively 579 00:25:00,760 --> 00:25:02,720 Speaker 2: lose weight with insta resistance, so I do tend to 580 00:25:02,720 --> 00:25:05,119 Speaker 2: have more of a carb focus than perhaps you know, 581 00:25:05,280 --> 00:25:08,080 Speaker 2: like looking at this, it's actually a great healthier option 582 00:25:08,840 --> 00:25:11,560 Speaker 2: for a big guy after training than going and getting 583 00:25:11,600 --> 00:25:14,400 Speaker 2: normal burritos which are probably double the calories from Guzman 584 00:25:14,560 --> 00:25:16,800 Speaker 2: or one of the other Mexican outlets. So I think 585 00:25:16,840 --> 00:25:18,719 Speaker 2: you're right in the sense that it can be an 586 00:25:18,760 --> 00:25:22,160 Speaker 2: option for some people. The two sort of key things 587 00:25:22,160 --> 00:25:24,040 Speaker 2: that stand out to me is well, one of course 588 00:25:24,080 --> 00:25:26,800 Speaker 2: the extra long ingredient list, which does suggest it's ultra process, 589 00:25:27,480 --> 00:25:30,280 Speaker 2: But I don't like the sodiums at thirteen hundred like 590 00:25:30,440 --> 00:25:33,560 Speaker 2: our recommended up at daily intake is two thousand, So 591 00:25:33,600 --> 00:25:35,680 Speaker 2: that's more than half in that single meal. You'll wake 592 00:25:35,760 --> 00:25:38,080 Speaker 2: up thirsty all night. Now, if you're a young athlete 593 00:25:38,359 --> 00:25:40,440 Speaker 2: you know who, These are good for teenage. 594 00:25:39,960 --> 00:25:42,600 Speaker 1: Boys and those who sweat a lot. 595 00:25:43,080 --> 00:25:45,240 Speaker 2: Yeah, these would be a great option for all the 596 00:25:45,400 --> 00:25:48,240 Speaker 2: parents of mums listening who have got teenage basketballers and 597 00:25:48,240 --> 00:25:50,320 Speaker 2: football players who are starving all the time and need 598 00:25:50,320 --> 00:25:52,840 Speaker 2: more protein. This would be a perfect product for them. 599 00:25:53,160 --> 00:25:56,119 Speaker 2: But for most of my women and for women who 600 00:25:56,160 --> 00:25:58,679 Speaker 2: aren't burning that many calories, and certainly not fifty grams 601 00:25:58,680 --> 00:26:00,760 Speaker 2: of carb in one sitting, which is the pork and. 602 00:26:00,800 --> 00:26:01,560 Speaker 3: Chi lader option. 603 00:26:02,320 --> 00:26:04,720 Speaker 2: I think they're a bit on the heavy side. Are 604 00:26:04,720 --> 00:26:06,880 Speaker 2: they healthier than many fast and takeaway food? 605 00:26:07,000 --> 00:26:07,240 Speaker 1: Yes? 606 00:26:07,800 --> 00:26:10,640 Speaker 2: Are they still a healthy choice medium? I'd probably say 607 00:26:10,680 --> 00:26:12,760 Speaker 2: six to seven. They're better than fast food, but i'd 608 00:26:12,800 --> 00:26:15,200 Speaker 2: prefer someone to make their own and probably the only 609 00:26:15,240 --> 00:26:16,919 Speaker 2: people I would say, or the people I think they 610 00:26:16,920 --> 00:26:19,879 Speaker 2: are best suited, are very active people, and it's a 611 00:26:19,880 --> 00:26:21,879 Speaker 2: better option than fast food, and certainly if you've got 612 00:26:21,920 --> 00:26:23,919 Speaker 2: teenage boys in the house, you need a lot of energy. 613 00:26:24,040 --> 00:26:26,199 Speaker 2: These would be a good option for them. But I 614 00:26:26,240 --> 00:26:28,760 Speaker 2: wouldn't buy them, and I certainly don't really recommend them 615 00:26:28,760 --> 00:26:31,280 Speaker 2: to my clients because I think there's better options. But 616 00:26:31,359 --> 00:26:33,560 Speaker 2: I think it's certainly interesting seeing what's out there, and 617 00:26:33,840 --> 00:26:35,760 Speaker 2: at a minimum, if they can get the sodium down, 618 00:26:35,880 --> 00:26:37,320 Speaker 2: you know, we'd love to see that at about eight 619 00:26:37,400 --> 00:26:39,600 Speaker 2: hundred macs and it would certainly be a bit better then. 620 00:26:40,400 --> 00:26:42,840 Speaker 1: It was interesting that they kind of created their own 621 00:26:42,920 --> 00:26:45,280 Speaker 1: or formulated their own protein based rap, which is quite 622 00:26:45,320 --> 00:26:47,399 Speaker 1: interesting because you would think with the chicken and the 623 00:26:47,400 --> 00:26:49,240 Speaker 1: beans in there and the cheese that it would have 624 00:26:49,359 --> 00:26:51,480 Speaker 1: enough protein in there. But obviously they haven't added that 625 00:26:51,520 --> 00:26:53,640 Speaker 1: much in there. Obviously I've never tried them. I haven't 626 00:26:53,680 --> 00:26:56,000 Speaker 1: seen how much chickens in there, for example, But I 627 00:26:56,000 --> 00:26:59,080 Speaker 1: would think that between chicken, beans and cheese and just 628 00:26:59,119 --> 00:27:01,360 Speaker 1: a normal you know, floured or tier, that you would 629 00:27:01,400 --> 00:27:03,280 Speaker 1: be able to get twenty five to thirty grams of 630 00:27:03,320 --> 00:27:05,919 Speaker 1: protein in there. So interesting that they still felt the 631 00:27:06,000 --> 00:27:08,640 Speaker 1: need to do an ultra process wrap in there as well. 632 00:27:09,160 --> 00:27:12,879 Speaker 2: Well yeah, well this say, pork one is only twenty 633 00:27:12,880 --> 00:27:13,840 Speaker 2: three percent pork. 634 00:27:14,080 --> 00:27:14,920 Speaker 3: That's pretty low. 635 00:27:15,080 --> 00:27:18,040 Speaker 2: Like, really you're getting a lot more processed car made 636 00:27:18,080 --> 00:27:20,520 Speaker 2: into protein. Like keep in mind, when we talked about 637 00:27:20,520 --> 00:27:22,240 Speaker 2: snitzels a couple of weeks ago, we were looking at 638 00:27:22,240 --> 00:27:24,320 Speaker 2: schnitzels that had at least seventy percent chicken. 639 00:27:24,400 --> 00:27:24,640 Speaker 1: Yeah. 640 00:27:24,680 --> 00:27:27,840 Speaker 2: True, So that's for us, whereas that's twenty three percent pork. 641 00:27:27,960 --> 00:27:31,280 Speaker 2: Just based on that, you're getting more car basically than 642 00:27:31,320 --> 00:27:32,240 Speaker 2: you are protein. 643 00:27:32,359 --> 00:27:33,760 Speaker 1: The chicken one's eighteen percent. 644 00:27:34,240 --> 00:27:37,080 Speaker 2: Yeah, So based on that, actually they sort of go 645 00:27:37,160 --> 00:27:39,600 Speaker 2: down to my estimate because if you're wanting something that's 646 00:27:39,600 --> 00:27:41,199 Speaker 2: got the protein, you would want it to be at 647 00:27:41,280 --> 00:27:44,000 Speaker 2: least half of that, whereas basically you're getting a lot 648 00:27:44,040 --> 00:27:46,600 Speaker 2: of beans and rice and bread and a little bit 649 00:27:46,600 --> 00:27:49,320 Speaker 2: of protein thrown in. So I think it's a really 650 00:27:49,359 --> 00:27:52,359 Speaker 2: interesting product, very interesting, but yeah, a lot of certain 651 00:27:52,440 --> 00:27:56,040 Speaker 2: nutrition aspects to consider. But yeah, I wouldn't for my 652 00:27:56,119 --> 00:27:58,960 Speaker 2: group of clients, know, I would almost rather you made 653 00:27:59,000 --> 00:28:02,120 Speaker 2: your own at home, an open burrito bowl with some 654 00:28:02,200 --> 00:28:04,879 Speaker 2: sliced chicken that you could get at Willies, to beans 655 00:28:04,880 --> 00:28:07,639 Speaker 2: and corn and do that. But yeah, for certainly you know, 656 00:28:08,080 --> 00:28:11,200 Speaker 2: better than a fast food meal. Yes, but yeah, just interesting. 657 00:28:11,240 --> 00:28:14,360 Speaker 2: We thought to have a little look at it all right, 658 00:28:14,480 --> 00:28:16,560 Speaker 2: Well to rub us up today alien A problem that 659 00:28:16,640 --> 00:28:19,600 Speaker 2: comes up literally every day talking to my very tired 660 00:28:19,640 --> 00:28:22,600 Speaker 2: women is iron and this spurred me to consider our 661 00:28:22,680 --> 00:28:25,199 Speaker 2: chat about when do you need to proactively manage your 662 00:28:25,200 --> 00:28:26,960 Speaker 2: iron levels? Because the client of mine was offer an 663 00:28:27,000 --> 00:28:30,280 Speaker 2: iron infusion tomorrow and she looks like she needed to 664 00:28:30,320 --> 00:28:33,720 Speaker 2: go straight back to bed now. Iron deficiency and low 665 00:28:33,760 --> 00:28:36,399 Speaker 2: iron stores in Australia is extremely common, with about twenty 666 00:28:36,440 --> 00:28:39,440 Speaker 2: five percent of women a child bearing age at risks 667 00:28:39,480 --> 00:28:41,880 Speaker 2: of eye deficiency or who have low iron stores. 668 00:28:42,320 --> 00:28:43,440 Speaker 3: The issue, of course. 669 00:28:43,240 --> 00:28:45,600 Speaker 2: With low iron levels, even if it is only low stores, 670 00:28:45,640 --> 00:28:47,000 Speaker 2: is you feel like you've been hit by a bus. 671 00:28:47,480 --> 00:28:50,320 Speaker 2: And often it depletes over time because people are sporadic 672 00:28:50,360 --> 00:28:52,480 Speaker 2: meat eaters and only have red meat maybe once or 673 00:28:52,480 --> 00:28:54,520 Speaker 2: twice a week. They've got very high demands. They might 674 00:28:54,560 --> 00:28:57,240 Speaker 2: be trading very high. They may also be breastfeeding or 675 00:28:57,240 --> 00:28:59,440 Speaker 2: been pregnant and had higher energy demands, and then it 676 00:28:59,560 --> 00:29:01,800 Speaker 2: just depletes over time, so you don't really notice it. 677 00:29:02,200 --> 00:29:03,960 Speaker 3: But yeah, feeling very very tired. 678 00:29:04,080 --> 00:29:07,200 Speaker 2: So I think what we wanted to discuss was at 679 00:29:07,200 --> 00:29:10,120 Speaker 2: what point do you sort of intervene versus just manage it. 680 00:29:10,240 --> 00:29:12,920 Speaker 2: So the first thing to do if you are feeling 681 00:29:12,920 --> 00:29:15,720 Speaker 2: fatigued is to definitely get a blood test. We can't 682 00:29:15,760 --> 00:29:19,160 Speaker 2: infer iron deficiency for anything other than bloods. You certainly 683 00:29:19,200 --> 00:29:21,400 Speaker 2: would not want to be supplementing iron without knowing you 684 00:29:21,440 --> 00:29:23,800 Speaker 2: needed it. It's an element, it's a mineral. You can 685 00:29:23,840 --> 00:29:26,160 Speaker 2: have too much. It can be toxic for some people. 686 00:29:26,200 --> 00:29:28,640 Speaker 2: It's certainly not something that more is better. I would 687 00:29:28,680 --> 00:29:30,920 Speaker 2: never take any kind of mineral supplement, so things like 688 00:29:31,040 --> 00:29:33,880 Speaker 2: zinc or iron without actually knowing I needed it. And 689 00:29:33,920 --> 00:29:36,400 Speaker 2: then subsequently, if you do decide that you do need it, 690 00:29:36,400 --> 00:29:38,400 Speaker 2: you need to be very fussy with the types because 691 00:29:38,400 --> 00:29:40,640 Speaker 2: there's a million different iron supplements so some are much 692 00:29:40,680 --> 00:29:42,760 Speaker 2: better than others. So you certainly want to get to 693 00:29:42,760 --> 00:29:46,400 Speaker 2: your GP and have an iron studies test. Now, different 694 00:29:46,440 --> 00:29:49,760 Speaker 2: gps will manage differently. Now, some gps will see that 695 00:29:49,840 --> 00:29:52,480 Speaker 2: your iron stores are low, but your circulating iron is 696 00:29:52,520 --> 00:29:54,520 Speaker 2: not low, and not do anything much about it. 697 00:29:54,640 --> 00:29:55,160 Speaker 3: But what is. 698 00:29:55,120 --> 00:29:57,680 Speaker 2: Important to know is if your faireshen levels are clinically low, 699 00:29:57,760 --> 00:29:59,640 Speaker 2: so you've got the little stars on your blood tests, 700 00:30:00,160 --> 00:30:02,720 Speaker 2: that is enough to drive significant fatigue. So as a 701 00:30:02,760 --> 00:30:06,000 Speaker 2: dietitian working with women, I'm certainly not happy leaving women 702 00:30:06,040 --> 00:30:08,960 Speaker 2: with low ferret and walking around. Now, the first thing 703 00:30:09,160 --> 00:30:13,760 Speaker 2: often is recommended to supplement with oral dietary iron. Now, 704 00:30:13,960 --> 00:30:16,640 Speaker 2: some of you might be familiar. There's ferograd C, there's 705 00:30:16,720 --> 00:30:20,720 Speaker 2: multif is it multiplied multiph This is another one. Now, 706 00:30:20,760 --> 00:30:22,400 Speaker 2: the issue is that they can be pretty tough on 707 00:30:22,440 --> 00:30:24,400 Speaker 2: the gut. You might have noticed that if you have them, 708 00:30:24,440 --> 00:30:26,560 Speaker 2: you sort of have a very distinct change in your 709 00:30:26,680 --> 00:30:29,920 Speaker 2: digestive system, particularly when you're the bathroom. Some people can 710 00:30:29,920 --> 00:30:32,680 Speaker 2: find that quite uncomfortable. Some people don't have any problem 711 00:30:32,680 --> 00:30:34,120 Speaker 2: at all with it. So the first thing is to 712 00:30:34,160 --> 00:30:37,040 Speaker 2: find a supplementary form that doesn't upset your stomach, and 713 00:30:37,120 --> 00:30:39,280 Speaker 2: you may find that taking it every second day rather 714 00:30:39,320 --> 00:30:41,400 Speaker 2: than super loading it every day might be a way 715 00:30:41,440 --> 00:30:44,640 Speaker 2: around it. I've certainly got clients who have the supplements 716 00:30:44,720 --> 00:30:47,080 Speaker 2: regularly and don't have any issues and clinically feel. 717 00:30:46,960 --> 00:30:48,400 Speaker 3: Much better just having that. 718 00:30:49,480 --> 00:30:51,720 Speaker 2: If you've sort of been on oral iron for four 719 00:30:51,760 --> 00:30:55,200 Speaker 2: weeks and not noticing a significant improvement in your energy levels, 720 00:30:55,400 --> 00:30:57,440 Speaker 2: that would be the point I would perhaps go back 721 00:30:57,440 --> 00:30:59,960 Speaker 2: to the GP for a retest and see if it's 722 00:31:00,040 --> 00:31:02,600 Speaker 2: actually being absorbed, because there's a number of reasons in 723 00:31:02,680 --> 00:31:05,640 Speaker 2: our diet, in our body that you're not absorbing iron well. 724 00:31:05,680 --> 00:31:07,200 Speaker 2: And if that's a problem, we want to get to 725 00:31:07,240 --> 00:31:08,960 Speaker 2: the bottom of it. Is it because you've got to 726 00:31:09,000 --> 00:31:11,000 Speaker 2: bleed somewhere? Is it because you're losing a lot of 727 00:31:11,000 --> 00:31:14,040 Speaker 2: blood when you have your period? Have you got celiac disease? 728 00:31:14,080 --> 00:31:17,320 Speaker 2: It's not diagnosed. There's a number of conditions that are 729 00:31:17,400 --> 00:31:19,960 Speaker 2: found on low iron levels, and not to be alarmist 730 00:31:20,120 --> 00:31:22,920 Speaker 2: in any way, shape or form, but certainly you know, 731 00:31:23,040 --> 00:31:25,880 Speaker 2: with an increasing risk of bowel cancer, certainly low iron 732 00:31:25,920 --> 00:31:29,200 Speaker 2: can be an early sign that there is some digestive issues. 733 00:31:29,240 --> 00:31:30,200 Speaker 3: So you certainly don't. 734 00:31:30,000 --> 00:31:33,040 Speaker 2: Want to leave iron and if you have taken supplementary 735 00:31:33,080 --> 00:31:35,760 Speaker 2: iron for a longer period of time, you know, more 736 00:31:35,840 --> 00:31:37,760 Speaker 2: than a week, you know at least a month or so, 737 00:31:38,440 --> 00:31:40,400 Speaker 2: and your iron levels are not improving, I would be 738 00:31:40,400 --> 00:31:43,480 Speaker 2: concerned that there's an issue with absorption and worth investigating further, 739 00:31:43,600 --> 00:31:47,040 Speaker 2: even specifically with a dietitian. But then I think there's 740 00:31:47,040 --> 00:31:49,240 Speaker 2: the other situation where the iron is so low that 741 00:31:49,280 --> 00:31:52,520 Speaker 2: it would warrant in infusion. Now I'm not a medical doctor, 742 00:31:52,560 --> 00:31:54,760 Speaker 2: and I don't want to be giving that prescription, but 743 00:31:54,800 --> 00:31:57,080 Speaker 2: I would say if when you have your iron studies done, 744 00:31:57,760 --> 00:32:00,480 Speaker 2: if you've eliminated any other cause and have had chronically 745 00:32:00,520 --> 00:32:02,680 Speaker 2: low iron, maybe you're not a big red meat eater. 746 00:32:02,760 --> 00:32:03,480 Speaker 3: You struggle to. 747 00:32:03,400 --> 00:32:05,600 Speaker 2: Take the supplements, and when you look at your bloods, 748 00:32:05,640 --> 00:32:08,480 Speaker 2: every star is on that form, including your ferreted, and 749 00:32:08,520 --> 00:32:11,520 Speaker 2: your ferreted is so low it's way below the ranges. 750 00:32:12,320 --> 00:32:15,120 Speaker 2: That's the time, definitely to discuss an infusion with your GP. 751 00:32:15,320 --> 00:32:19,000 Speaker 2: Now I'm finding more and more gps are proactively managing it. 752 00:32:19,480 --> 00:32:21,680 Speaker 3: Some are much more hesitant. They're concerned about it. 753 00:32:22,000 --> 00:32:24,600 Speaker 2: But there's certain levels of low iron and deficiency that 754 00:32:24,680 --> 00:32:27,600 Speaker 2: will not recover with diet and supplementation. You need to 755 00:32:27,600 --> 00:32:29,840 Speaker 2: get the infusion and then keep on top of your levels. 756 00:32:29,880 --> 00:32:30,760 Speaker 3: So we're not. 757 00:32:30,720 --> 00:32:33,240 Speaker 2: Wording to raise alarm, but if you're someone who's chronically 758 00:32:33,320 --> 00:32:35,640 Speaker 2: low in iron, you need to find out why. And 759 00:32:35,680 --> 00:32:38,960 Speaker 2: if there's nothing else showing that's a concern. You don't 760 00:32:39,000 --> 00:32:41,080 Speaker 2: have Celiac disease. There's nothing wrong with your guart. You 761 00:32:41,240 --> 00:32:43,200 Speaker 2: just are at risk of that. You maybe churn through 762 00:32:43,200 --> 00:32:44,680 Speaker 2: a lot of iron and don't eat a lot because 763 00:32:44,680 --> 00:32:48,200 Speaker 2: you're busy. Certainly proactively manage it, and if the supplements 764 00:32:48,200 --> 00:32:51,120 Speaker 2: aren't working, consider an infusion or at least discussing it 765 00:32:51,160 --> 00:32:53,880 Speaker 2: with your GP. Because with the energy demands on women, 766 00:32:54,000 --> 00:32:55,720 Speaker 2: it's like, you know, been hit by a bus. 767 00:32:55,760 --> 00:32:56,280 Speaker 3: Every day. 768 00:32:56,400 --> 00:32:58,400 Speaker 2: Life is just so much more difficult. And if you 769 00:32:58,440 --> 00:33:01,040 Speaker 2: start to walk upstairs and feel dizzy, you feel like 770 00:33:01,080 --> 00:33:03,920 Speaker 2: you haven't slept, when you have a breathless you know, 771 00:33:03,960 --> 00:33:06,320 Speaker 2: they're all pretty strong signs that you need to have 772 00:33:06,320 --> 00:33:07,440 Speaker 2: a look at your eye levels. 773 00:33:07,600 --> 00:33:09,680 Speaker 1: Yeah, and I think it's just so naturally accepted that 774 00:33:09,800 --> 00:33:11,480 Speaker 1: women are love an iron. The amount of times I 775 00:33:11,480 --> 00:33:13,560 Speaker 1: hear from my ladies I'm on eye and I have 776 00:33:13,600 --> 00:33:15,840 Speaker 1: been fears. That's just normal that you know my GP 777 00:33:16,000 --> 00:33:18,400 Speaker 1: is not concerned. I'm a female. You know, it's actually 778 00:33:18,440 --> 00:33:21,040 Speaker 1: not normal, and it is a cause for investigation. And 779 00:33:21,040 --> 00:33:23,880 Speaker 1: if your GPS not pushing harder to find out why, 780 00:33:24,400 --> 00:33:27,160 Speaker 1: I would suggest finding a new GP or a new doctor, because, 781 00:33:27,160 --> 00:33:29,080 Speaker 1: like Steuzie said, it could be that you have super 782 00:33:29,160 --> 00:33:31,640 Speaker 1: heavy periods. And you know, I've got some great gps 783 00:33:31,640 --> 00:33:33,920 Speaker 1: that I've worked with before that you know, they've recommended 784 00:33:34,040 --> 00:33:37,440 Speaker 1: just iron supplementation, you know, really high dose of that 785 00:33:37,680 --> 00:33:39,720 Speaker 1: just during that sort of five to seven day bleed, 786 00:33:39,760 --> 00:33:41,600 Speaker 1: because I have had some clients that have had really 787 00:33:41,680 --> 00:33:44,560 Speaker 1: really heavy cycles. Runners are another big risk for iron 788 00:33:44,600 --> 00:33:48,360 Speaker 1: deficiencies if you're running, particularly a long distance runner, and 789 00:33:48,360 --> 00:33:50,959 Speaker 1: as you mentioned, other different types of conditions like inflammatory 790 00:33:51,000 --> 00:33:53,560 Speaker 1: bout disease, celiac disease, where we can actually not be 791 00:33:53,680 --> 00:33:56,719 Speaker 1: absorbing the iron that we're eating or losing the iron 792 00:33:56,840 --> 00:33:59,480 Speaker 1: through you know, even just really small bleeds if you 793 00:33:59,720 --> 00:34:02,320 Speaker 1: got to the bathroom and you're not taking iron supplements, 794 00:34:02,320 --> 00:34:05,600 Speaker 1: because iron supplements typically can make your can I say 795 00:34:05,640 --> 00:34:08,360 Speaker 1: pooh on the podcast Susie quite dark and quite black. 796 00:34:08,800 --> 00:34:11,640 Speaker 1: If you're not taking iron supplements and you notice that 797 00:34:11,760 --> 00:34:14,800 Speaker 1: your stools are quite black, and tarry. That can actually 798 00:34:14,840 --> 00:34:17,279 Speaker 1: indicate more like an upper GI type of bleed, like 799 00:34:17,400 --> 00:34:20,560 Speaker 1: higher up you know, potentially from like an ulcer or 800 00:34:20,600 --> 00:34:23,120 Speaker 1: something like that. So absolutely a cause to go and 801 00:34:23,160 --> 00:34:26,160 Speaker 1: get that investigated. But if you are taking iron supplements, 802 00:34:26,239 --> 00:34:29,480 Speaker 1: it's perhaps likely that it's more related to the iron. 803 00:34:29,520 --> 00:34:31,319 Speaker 1: But never I would always say that this is not 804 00:34:31,360 --> 00:34:33,719 Speaker 1: a podcast we give medical advice. I would always say 805 00:34:33,760 --> 00:34:35,279 Speaker 1: that you need to go and go and see your 806 00:34:35,320 --> 00:34:38,480 Speaker 1: doctor and actually just get this investigated further because there 807 00:34:38,520 --> 00:34:41,399 Speaker 1: should be a reason. And the reason is because you're 808 00:34:41,480 --> 00:34:44,240 Speaker 1: vegetarian or vegan and you don't eat red meat. Okay, 809 00:34:44,320 --> 00:34:46,080 Speaker 1: that's a reason. But if the reason is that you 810 00:34:46,120 --> 00:34:47,880 Speaker 1: eat red meat two or three times a week and 811 00:34:47,920 --> 00:34:51,200 Speaker 1: you still have low iron, it needs further investigation. So 812 00:34:51,400 --> 00:34:53,120 Speaker 1: we want to be very clear that low iron is 813 00:34:53,120 --> 00:34:55,560 Speaker 1: not normal just because a lot of women suffer from it. 814 00:34:55,560 --> 00:34:57,799 Speaker 1: It's not normal, and like Susie said, we can do 815 00:34:57,840 --> 00:35:00,160 Speaker 1: the best we can. It's also important to know you 816 00:35:00,160 --> 00:35:03,080 Speaker 1: should be taking your iron supplements properly, so i e. 817 00:35:03,280 --> 00:35:05,680 Speaker 1: Not Taking them within about an hour of a cup 818 00:35:05,719 --> 00:35:07,920 Speaker 1: of tea or coffee, because the tannin's in something like 819 00:35:07,960 --> 00:35:10,440 Speaker 1: tea and coffee, you can actually inhibit the absorption of iron. 820 00:35:10,480 --> 00:35:13,440 Speaker 1: So make sure you're not taking your iron supplements and 821 00:35:13,600 --> 00:35:15,160 Speaker 1: washing it down with a bit of coffee, because you're 822 00:35:15,160 --> 00:35:17,680 Speaker 1: not doing your body any favors. Also, make sure that 823 00:35:17,719 --> 00:35:20,880 Speaker 1: iron is absorbed easier with a vitamin C sauce if 824 00:35:20,920 --> 00:35:22,840 Speaker 1: you take your iron supplements. A lot of brands on 825 00:35:22,880 --> 00:35:25,600 Speaker 1: the market now actually add vitamin C into the iron 826 00:35:25,640 --> 00:35:27,960 Speaker 1: to help the body absorb it. If not take it 827 00:35:28,000 --> 00:35:30,480 Speaker 1: with food, say with dinner with a salad, squeeze on 828 00:35:30,560 --> 00:35:32,480 Speaker 1: some lemon juice or some orange juice, or add some 829 00:35:32,520 --> 00:35:35,160 Speaker 1: capsicum or tomatoes into the salad. That way, the vitamin 830 00:35:35,200 --> 00:35:37,840 Speaker 1: C can also help to uptake the iron absorption as well. 831 00:35:37,960 --> 00:35:40,520 Speaker 1: And other things such as really you know, high fiber 832 00:35:40,560 --> 00:35:42,840 Speaker 1: products or like Wheat brand that can also decrease the 833 00:35:42,840 --> 00:35:45,799 Speaker 1: effectiveness of iron. So sometimes a little bit better to 834 00:35:45,840 --> 00:35:48,680 Speaker 1: have with maybe like a luxerididimial versus breakfast because a 835 00:35:48,680 --> 00:35:51,000 Speaker 1: lot of people will have tea or coffee or you know, 836 00:35:51,080 --> 00:35:53,680 Speaker 1: something high fiber like Wheat brand with breakfast, So you're 837 00:35:53,719 --> 00:35:56,560 Speaker 1: just not doing yourself any favors with that, you know, 838 00:35:56,640 --> 00:36:00,239 Speaker 1: taking the iron tablet and hopefully maximizing the absorption of it. 839 00:36:00,239 --> 00:36:02,120 Speaker 2: It's a really good point about the tea and coffee 840 00:36:02,120 --> 00:36:05,520 Speaker 2: because it's I think sometimes something we don't consider. But 841 00:36:05,680 --> 00:36:08,000 Speaker 2: between having a whole grain breakfast cereal, a couple of 842 00:36:08,000 --> 00:36:10,040 Speaker 2: cups of coffee and if you've taken your iron supplement 843 00:36:10,080 --> 00:36:12,440 Speaker 2: in the morning, you can see how that would easily 844 00:36:12,920 --> 00:36:16,279 Speaker 2: impact absorption rates. So it's probably something we probably it's 845 00:36:16,320 --> 00:36:18,719 Speaker 2: good to mention it in terms of timing of supplements. 846 00:36:18,760 --> 00:36:20,600 Speaker 2: It's like vitamin D. Always say you've got to take 847 00:36:20,600 --> 00:36:23,120 Speaker 2: it with food. It's a fat soluble vitamin. It needs 848 00:36:23,120 --> 00:36:25,600 Speaker 2: to be absorbed well. So all of those factors, particularly 849 00:36:25,640 --> 00:36:27,279 Speaker 2: for those who have chronic low iron and are not 850 00:36:27,320 --> 00:36:30,720 Speaker 2: sure why, things to consider in terms of the impact 851 00:36:30,760 --> 00:36:33,799 Speaker 2: on absorption, and particularly if you're taking supplements. But yeah, 852 00:36:33,840 --> 00:36:35,960 Speaker 2: if you feel tired, it's time to get off to 853 00:36:36,000 --> 00:36:37,239 Speaker 2: your GP and have your bloods done. 854 00:36:37,239 --> 00:36:38,279 Speaker 3: You don't want to leave it too long. 855 00:36:38,520 --> 00:36:40,800 Speaker 1: Yeah, definitely, I generally recommend my clients to take the 856 00:36:40,880 --> 00:36:43,080 Speaker 1: iron supplement was for lunch just because of that reason, 857 00:36:43,120 --> 00:36:44,960 Speaker 1: Like it's just easier to avoid the tea and coffee 858 00:36:45,000 --> 00:36:47,319 Speaker 1: and that sort of thing. So so that brings us 859 00:36:47,320 --> 00:36:49,600 Speaker 1: to the end of another episode. Of the Nutation Couch. 860 00:36:49,640 --> 00:36:51,760 Speaker 1: We are thrilled to say that we have our tickets 861 00:36:51,760 --> 00:36:55,360 Speaker 1: on sale for our diet webinar. So if you feel 862 00:36:55,400 --> 00:36:57,319 Speaker 1: like you are someone that is always on or off 863 00:36:57,320 --> 00:36:59,840 Speaker 1: a dart, you've been programmed from an early age to 864 00:37:00,160 --> 00:37:02,359 Speaker 1: diet or just believe that that's the way it should be. 865 00:37:02,560 --> 00:37:04,239 Speaker 1: If you want to learn how to break free of 866 00:37:04,239 --> 00:37:06,360 Speaker 1: a diet mindset, if you want to learn the science 867 00:37:06,440 --> 00:37:10,680 Speaker 1: behind emotional eating and self sabotage and diet resentment, and 868 00:37:10,719 --> 00:37:12,520 Speaker 1: you want to learn how to build a mindset that 869 00:37:12,640 --> 00:37:15,440 Speaker 1: really supports you and helps you in a really healthy 870 00:37:15,480 --> 00:37:19,000 Speaker 1: way to control your long term and break the diet cycle. 871 00:37:19,520 --> 00:37:22,279 Speaker 1: The Ditch the diet webinars absolutely for you, so it's 872 00:37:22,280 --> 00:37:25,560 Speaker 1: available on our website the Nutrition Couch. As is our 873 00:37:25,640 --> 00:37:28,360 Speaker 1: other new webinar, Eating for Best Self as well, and 874 00:37:28,400 --> 00:37:30,719 Speaker 1: we launched that one last week in line with International 875 00:37:30,760 --> 00:37:33,839 Speaker 1: Women's Day. So both of those webinars are available on 876 00:37:34,000 --> 00:37:37,120 Speaker 1: the nutritioncouch dot com. As is our brand new range 877 00:37:37,120 --> 00:37:42,000 Speaker 1: of protein powders that's available on Designed Bydietitians dot com. 878 00:37:42,040 --> 00:37:43,600 Speaker 1: So we thank you for your support and we will 879 00:37:43,640 --> 00:37:45,279 Speaker 1: catch you in next week's episode. 880 00:37:45,440 --> 00:38:00,680 Speaker 3: Have a great week,