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Speaker 1: How often do you order food in Is it occasionally?

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Speaker 1: Is it most weeks? Is it multiple times a week?

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Speaker 1: On today's episode of The Nutrition Couch, Susie and I

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Speaker 1: share what we do and don't order when we choose

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Speaker 1: to get takeaway, and what are the best and not

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Speaker 1: so great nutritious options.

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Speaker 2: Hi, I'm Leanne Wood.

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Speaker 3: And I'm Sissy Burrow, and together.

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Speaker 1: We bring you The Nutrition Couch, the weekly podcast that

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Speaker 1: keeps you up to date on everything that you need

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Speaker 1: to know in the world of nutrition as well as takeaway.

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Speaker 1: Today we take a look at some brand new research

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Speaker 1: on the benefits of apple sided vinegar and weight loss,

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Speaker 1: and we also take a closer look at a protein

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Speaker 1: frozen meal option that may be especially exciting to feel

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Speaker 1: of you, particularly if you like things like burritos. And

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Speaker 1: our list of question is all about iron and what

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Speaker 1: are some signs that you may need a little extra

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Speaker 1: help boosting your iron levels in your diet. But to

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Speaker 1: kick us off today, Susie, we have a brand new

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Speaker 1: study on some apple side of vinegar and it's an

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Speaker 1: exciting study because we don't often see studies done on

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Speaker 1: younger people, but in this study it was niche huge

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Speaker 1: study the people will age between twelve and twenty five,

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Speaker 1: So it was really looking at whether or not apple

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Speaker 1: cider vinegar can be effective for weight loss, but also

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Speaker 1: look to improve glucose levels and blood lippled levels such

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Speaker 1: as cholesterol and triglys rides as well. And we do

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Speaker 1: know that for our younger cohort, you know, the youngest

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Speaker 1: person to study was twelve, you know, twelve, fourteen, sixteen.

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Speaker 1: For our overweight young kids, there's not a lot we

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Speaker 1: can do. You know, we don't want to be pumping

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Speaker 1: them full of medications. Ideally, we don't really want to

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Speaker 1: be starting them on diabetes medications if they are diabetic

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Speaker 1: or insulin resistant, and we do know there are children

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Speaker 1: out there with diabetes these days.

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Speaker 2: So it is a really nice study to show that.

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Speaker 1: There's something more quote unquote natural that may or may

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Speaker 1: not help with their diets. I quite liked it, and

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Speaker 1: you've given us a really good summary. There was a

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Speaker 1: news writer up in the media this week, wasn't there

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Speaker 1: on a summary of the article. I think it was

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Speaker 1: a study done in Lebton, wasn't it.

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Speaker 4: It was a great study and it got widespread media attention.

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Speaker 4: But I think Apple sided vinegar and blood glucose control

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Speaker 4: is on the minds of many because the glucose Goddess

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Speaker 4: has got such a assive following in terms of promoting and

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Speaker 4: sharing the power of blood glucose control and ultimately diabetes prevention.

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Speaker 4: You know, it's safe to say that it's the silent

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Speaker 4: epidemic for many people. I think it's a million Australians

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Speaker 4: have pre diabetes and are well on their way to

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Speaker 4: developing type two diabetes. So I think we're only going

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Speaker 4: to hear more and more about this.

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Speaker 3: But the thing we.

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Speaker 4: Love about it as a study was that it was

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Speaker 4: really well designed, and we don't see that very often,

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Speaker 4: you know. Unfortunately, studies are expensive, and often we'll see, like,

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Speaker 4: you know, maybe a sponsored kind of study and it's

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Speaker 4: it's promoted or an association, but there's really not strong evidence.

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Speaker 4: So this was a very high quality study in a

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Speaker 4: relatively large group of people. I'm just having a lot.

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Speaker 4: You want to take us through it and then I'll

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Speaker 4: tell you what I think of it. I've just lost

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Speaker 4: the link actually.

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Speaker 2: Yeah, yeah.

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Speaker 1: So the participants, as I mentioned, my age between twelve

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Speaker 1: and twenty five. So this was a group of younger

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Speaker 1: people that were diagnosed, you know, clinically with overweight or obesity.

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Speaker 1: So essentially they put them into a couple of different

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Speaker 1: groups and they randomize them to either get a certain

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Speaker 1: amount of apple side of vinegar or nothing.

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Speaker 2: At all, which was a placebo. So they still received

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Speaker 2: a drink.

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Speaker 1: It was sort of made up to look like apple

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Speaker 1: sided vinegar, but it didn't actually have anything in there,

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Speaker 1: so that was the placebo or the control group. So

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Speaker 1: one group got five meals, one group got ten meals,

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Speaker 1: and one group got fifteen meals of apple sided vinegar,

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Speaker 1: and they were instructed to drink it, and they died

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Speaker 1: aluted it with a cup of water, because of course

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Speaker 1: apple side of vinegar is actually quite acidic, so it's

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Speaker 1: not great for the enamel on your teeth, so you

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Speaker 1: definitely don't want to be shotting it straight. It is

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Speaker 1: better to actually dilute it in water. And even you know,

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Speaker 1: I was chatting to identists about the season, he was saying,

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Speaker 1: even go a step further and take it with a

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Speaker 1: straw because that also helps to prevent the enamel erosion

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Speaker 1: on your teeth as well. So they were instructed to

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Speaker 1: drink it just before they had a meal, so three

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Speaker 1: times a day, before breakfast, before lunch, and before dinner.

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Speaker 1: It's quite a lot, and there were some really interesting

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Speaker 1: results from this. So basically their fasting blood glucose levels,

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Speaker 1: their cholesterol, and their triglyceride levels were measured at week four,

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Speaker 1: week eight twelves. It was a three month study over

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Speaker 1: twelve weeks, and they actually got some great results. So

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Speaker 1: on average, those who drank the apple side of vinegar

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Speaker 1: during that twelve week period lost on average six to

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Speaker 1: eight kilos in weight and reduce their BMI by about

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Speaker 1: two point seven to three points.

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Speaker 2: You know, that's quite a lot.

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Speaker 1: That's quite significant, and they didn't undergo, you know, any

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Speaker 1: sort of nutrition changes at all. They didn't undergo any exercises.

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Speaker 1: Of course, when you sign up to something like a

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Speaker 1: study like this, which is why we always have a

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Speaker 1: control group, I would think naturally, these people were probably

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Speaker 1: making healthier choices as part of their lifestyle. Naturally, when

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Speaker 1: you sign up to a study on you know, weight loss,

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Speaker 1: and you're you're included in a study, I would assume

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Speaker 1: that these people are naturally trying to make some healthier choices,

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Speaker 1: but that you know, it wasn't actually part of the study.

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Speaker 1: So to see that weight come down significantly was quite good. Now,

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Speaker 1: the control of the placebo group also lost a little

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Speaker 1: bit of weight, but it wasn't as significant as the

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Speaker 1: six to eight kilos on average that those drinking the

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Speaker 1: apple cide of vinegar actually lost.

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Speaker 4: True, it was overweight. They were overweight individuals, so not obese,

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Speaker 4: but the b andi's range between twenty seven and thirty four,

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Speaker 4: so you know, they had a decent amount of weight

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Speaker 4: perhaps to drop, which was interesting and it's probably one

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Speaker 4: of the strongest studies I've seen that's looked at apple

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Speaker 4: side of vinegar used in this context, because I think

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Speaker 4: one of the things when we talk about it is

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Speaker 4: how do you use it? Like do you just sort

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Speaker 4: of splash it on a salad? Whereas it's a big prescription,

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Speaker 4: you know, like fifteen meals and two fifty mili water

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Speaker 4: before every single meal. So we know from research on

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Speaker 4: volumetrics that simply consuming a glass of water between meals

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Speaker 4: will significantly reduce calorie intake, and so the addition of

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Speaker 4: that acidic substance seems to have an extra benefit metabolically

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Speaker 4: when it comes to perhaps improving fat metabolism. Maybe it's

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Speaker 4: also linked to society. You know, it's a really interesting approach.

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Speaker 4: I think the issue that I have with it is

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Speaker 4: that's a lot of water and apple side of vinegar

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Speaker 4: to drink every day. Like, as they said in the study,

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Speaker 4: they constantly reminded participants to take it via text message

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Speaker 4: and reminders, because I can just imagine that that's pretty

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Speaker 4: tricky to remember to do every single day. I like

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Speaker 4: the idea of adding a straw because I certainly wouldn't

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Speaker 4: be comfortable drinking it myself. I've never tasted. I don't know,

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Speaker 4: does it taste good? Could you drink it fairly easily?

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Speaker 1: Oh? It doesn't taste good. No, it's very six taste.

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Speaker 1: I wouldn't say it's not delicious. It's not like you're

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Speaker 1: sitting there.

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Speaker 2: Yeah.

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Speaker 1: Oh no, it doesn't taste lovely, you know, a nice

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Speaker 1: latte or something like. It doesn't taste good. So yeah,

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Speaker 1: I would say that it would be harder to get down.

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Speaker 1: And I was just reading further in the study, Susie,

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Speaker 1: and they really didn't see those significant results to at

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Speaker 1: least eight weeks. So basically the conclusion from the research

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Speaker 1: was that at least eight weeks, if not twelve, was

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Speaker 1: a really great result in terms of lowering not only weight,

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Speaker 1: but they also saw improvements in blood fasting, sugar levels,

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Speaker 1: tray glysterides, and also total cholesterol levels as well. So

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Speaker 1: I like to use something like apple cider vinegar to

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Speaker 1: make up a dressing, but as you said, fifteen meals

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Speaker 1: is a lot like I would probably only use max

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Speaker 1: and teaspoon in a dressing because it is very vinegary.

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Speaker 1: Like if you're someone likes that taste, fine, But I

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Speaker 1: think this is one of those cases where you add

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Speaker 1: fifteen meals into water and although the groups are randomized

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Speaker 1: into the differing amounts of five meals to ten miles

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Speaker 1: and the fifteen meals, the most effective dose was actually

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Speaker 1: fifteen meals. So the research to conclude that fifteen meals

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Speaker 1: three times a day with meals for at least eight weeks,

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Speaker 1: if not twelve, was really effective in terms of lowering weight,

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Speaker 1: blood sugar levels, and also track less ride and cholesterol levels.

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Speaker 1: But I think it's one of those cases where you

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Speaker 1: plug your nose, you're down it, and you move on

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Speaker 1: with your date. Like I don't think there's any happy

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Speaker 1: way of getting around that.

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Speaker 4: It must mean, like I actually don't know if I

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Speaker 4: could personally even do it so recommending it to my clients,

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Speaker 4: I just don't think I could, because you know, there's

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Speaker 4: certain things in life we know will work, but the

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Speaker 4: pain is too great.

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Speaker 3: Like what's a good example.

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Speaker 4: We know that going for an hour run every day

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Speaker 4: before your meal, or twenty minute run before every meal

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Speaker 4: will probably yield similar results, but that's hard.

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Speaker 1: I'd happily do the opple side of VINEGARO ever had

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Speaker 1: to do a runner and upper side of vinegar. But

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Speaker 1: there are capsules as well, seen apple side of vinegar capsules.

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Speaker 1: But it's like, what's the harder thing? Because I know

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Speaker 1: a lot of my clients don't like taking capsules or

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Speaker 1: pills either. That's quite hard to get down and I

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Speaker 1: imagine it would be quite a lot.

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Speaker 4: Is it the same effect in a capsule then, because otherwise,

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Speaker 4: why would they not have just given capsules?

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Speaker 3: Why have they given it in the water.

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Speaker 1: I think you'd have to take quite a lot.

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Speaker 2: I think you would a lot.

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Speaker 1: I haven't looked into it, but I would imagine that

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Speaker 1: you can't get too much in there.

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Speaker 2: I'm not sure.

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Speaker 1: I should probably look into that further before I recommend it.

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Speaker 4: So I think it's really interesting, and like I said,

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Speaker 4: there's more and more chat around about glucose control, and certainly,

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Speaker 4: you know, if we were giving recommendations for Bloo glucose control,

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Speaker 4: we would encourage people to have a large salad with

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Speaker 4: dressing using apple side vinegar before they ate. Absolutely, whether

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Speaker 4: you want to go to the extreme of having three

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Speaker 4: large glasses of it, so forty five mill a day

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Speaker 4: before every meal, it's a bit extreme, but there does

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Speaker 4: seem to be benefits associated with it, so watch this space.

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Speaker 4: I think if you did want to give it a go,

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Speaker 4: I would certainly be investing in some straws like when

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Speaker 4: you have to have a kolonoscopy, you don't you have

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Speaker 4: to drink all that stuff, which is fine when you

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Speaker 4: do it, want to do every three years, but I

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Speaker 4: don't know if I could, I think you'd start and

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Speaker 4: then just feel sick at the thought of doing it

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Speaker 4: every day. But certainly there would be no harm, particularly

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Speaker 4: for listeners who perhaps do you have glucose control issues,

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Speaker 4: by adding it once a day to a meal, like

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Speaker 4: maybe before dinner.

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Speaker 3: I wouldn't have an issue with it.

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Speaker 4: And if you want to try it, but yeah, I

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Speaker 4: think it's it's good in theory, but the reality is

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Speaker 4: perhaps not so practical for most people when it comes

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Speaker 4: to whether you actually want to do it long term,

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Speaker 4: like how long do you do it for forever?

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Speaker 1: I think it's like you definitely have to plug your

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Speaker 1: nose and get it down. Like it's not something you

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Speaker 1: could add to a smoothie, like could just be awful.

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Speaker 1: It's not like you can exceed it into your porridge

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Speaker 1: or anything like that, Like it's not pleasant. So I

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Speaker 1: really do think you just yet, you plug your nose,

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Speaker 1: you get it down, and you hope for the greater good.

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Speaker 1: But it is important to note that you know this

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Speaker 1: should be used in conjunction with the healthy data and exercise,

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Speaker 1: because the big fault that I can see in the study,

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Speaker 1: although it's a great study, the big fault is that

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Speaker 1: they didn't control the exercise or the nutrition component of

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Speaker 1: the research study.

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Speaker 2: So they made note.

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Speaker 1: Of the records of people's diet and exercise, but they

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Speaker 1: didn't go any further than that, so it's really difficult

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Speaker 1: to know how much impact data and exercise actually had

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Speaker 1: on the results of this study. So I really don't

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Speaker 1: think it's something that you just do in isolation. I

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Speaker 1: think it might provide a small percentage bonus as part

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Speaker 1: of your journey. I don't think it's you know, it's

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Speaker 1: not going to be harmful for anyone besides the bad taste.

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Speaker 1: But I think it's well with the shop. But you

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Speaker 1: really have to consider a healthy lifestyle in conjunction with this,

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Speaker 1: I believe true.

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Speaker 4: And I've certainly had clients who do start the day

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Speaker 4: with a glass, which is absolutely fine, and I would say,

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Speaker 4: maybe then do it before dinner, or do it with

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Speaker 4: a salad. But yeah, I think getting three times a

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Speaker 4: day is perhaps a little bit much. So anyway, watch

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Speaker 4: this space. It's always interesting to hear about the new

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Speaker 4: research out there, and certainly do you any harm really

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Speaker 4: if you want to give it a go, even in moderation.

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Speaker 4: All right, hand, Well, we thought it was time maybe

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Speaker 4: that we talked about takeaway because you know, people are

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Speaker 4: really busy, and I think even if we've got the

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Speaker 4: best of intent with our diet and home prepared meals,

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Speaker 4: at times we find ourselves needing to order in or

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Speaker 4: even just feeling like a change. I know that if

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Speaker 4: you're a busy mum or or working parent, you just

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Speaker 4: sometimes get so sick of thinking about what's for dinner?

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Speaker 4: Or if anyone's got teenage kids, you'll know you regularly

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Speaker 4: get a text message that says can I order in?

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Speaker 4: Because there's such a generation that is used to just

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Speaker 4: ordering food in whenever they feel like it and not

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Speaker 4: worrying about the thirty to fifty dollars bill that comes

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Speaker 4: with it. So I'm sure parents are nodding listening to this,

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Speaker 4: but I actually don't think we've talked in great detail

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Speaker 4: about our choices when you do home delivery. If I'm

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Speaker 4: completely honest and transparent, I don't order in a lot

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Speaker 4: of food myself. There's a few reasons. One I find

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Speaker 4: it's incredibly expensive, like, for example, pizzad to feed a

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Speaker 4: family of four is close to one hundred dollars, if

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Speaker 4: not more. And I just actually am quite partial to

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Speaker 4: the frozen pizzas in the supermarket which are on sale

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Speaker 4: for six fifty with a salad, So you know, I

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Speaker 4: think that's part of it, and certainly budget concerns are there.

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Speaker 4: But I also find the quality of the food is

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Speaker 4: really tricky. It's often cold when it arrives, you've been

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Speaker 4: on a delivery route with four different delivery like I

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Speaker 4: just find the quality is lacking. But in the case

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Speaker 4: of you might have a local takeaway store that you

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Speaker 4: pick up from I know you do locally, and you

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Speaker 4: might grab it on the go. What are the go tos?

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Speaker 4: So I thought, you know, talking about what are the

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Speaker 4: best options from a cuisine perspective, Certainly, if I'm you know,

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Speaker 4: looking through a menu, the cuisines that would spring to

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Speaker 4: mind as reasonably good choices or with options on the

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Speaker 4: menu for my client's needs or even my own, I

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Speaker 4: quite like Lebonese or Turkish, because I think in those

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Speaker 4: cuisines you often can have a grill type meat that's

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Speaker 4: quite lean, and also they often have plenty of salads.

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Speaker 4: Of course, the issue with that is the dips and

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Speaker 4: the bread which come. But of course the beauty of

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Speaker 4: being in a takeaway situation is you can order what

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Speaker 4: you want, So you potentially have the opportunity to order

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Speaker 4: just chicken skewers or lamb skewers with a virtush salad

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Speaker 4: or with a tabuli, and limit yourself in terms of

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Speaker 4: availability to dips and bread, which is obviously delicious but

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Speaker 4: difficult to control. I certainly am not against Asian cuisine,

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Speaker 4: you know, I think if you have access to Vietnamese,

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Speaker 4: it's generally a lighter cuisine, and you can certainly find

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Speaker 4: amazing salads and rice paper rolls that are generally pretty

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Speaker 4: light and often much lower in oils and fats than say,

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Speaker 4: heavier Thaie dishes. But even with Thaie, I think Thai

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Speaker 4: can be a great choice. If again you can avoid

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Speaker 4: anything deep fried and perhaps go for the prawn or

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Speaker 4: veggie chicken stir fry with veggie and keep the rice low,

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Speaker 4: that can be a really nutritious, healthy, you know, fresh

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Speaker 4: meal with lots of fresh veggies. They're probably might go

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Speaker 4: to recommendations. And then if budget's not as much of

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Speaker 4: an issue and perhaps you're just catering for one or

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Speaker 4: two people, definitely you can make amazing choices with Japanese

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Speaker 4: you know, sashimi plates, even tariaki skewers and a mamaie

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Speaker 4: seaweed salad. If you can avoid again the sort of

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Speaker 4: rice based heavy sushi options, that can be a really

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Speaker 4: good choice. But it can be also hideously expensive once

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Speaker 4: you start to lay out and have sashimi this and

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Speaker 4: adding this, that can really be pricey. But they're probably

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Speaker 4: my go tos if I was ordering because I'm just

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Speaker 4: thinking to myself, where is the protein and where is

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Speaker 4: the salad and vege And in both of those kind

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Speaker 4: of options, you've got those, Whereas if you think about

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Speaker 4: say charcoal chicken or pizza or pitta, they're all carb options.

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Speaker 4: You know, if you go into the pizza, they don't

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Speaker 4: often have great salads, or even if they do, they're

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Speaker 4: expensive and you get this tiny tub of wilted leaves

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Speaker 4: you paid fourteen dollars for. And the same withchardcool chicken.

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Speaker 4: Everyone thinks charcoal chicken so healthy. Well, if you peel

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Speaker 4: that delicious skin off and have a little bit of

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Speaker 4: the breast, sure, but let's be honest, most of it's not,

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Speaker 4: because it's mostly the fatty thighs and wings with skin

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Speaker 4: that's delicious, so you have trouble not eating it. Plus

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Speaker 4: fries like the chips, always come with it. There's not

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Speaker 4: many salads really, and again if they are there, you

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Speaker 4: pay a lot for them, and they're pretty stingy when

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Speaker 4: it comes to their actual salad vegetable bulk. So if

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Speaker 4: I was doing chicken, I would actually get the chicken

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Speaker 4: and then maybe try and add a pre made salad

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Speaker 4: from coals or woolies to it to HEALTHI fi it.

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Speaker 4: But don't kid yourself when you think that chargoyl Chicken

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Speaker 4: is a healthy takeaway choice. Come on, most of it's

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Speaker 4: pretty high fat.

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Speaker 1: You know. The one I love that always shocks my clients.

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Speaker 1: David and I are such massive fans of subway. We

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Speaker 1: get subways so regular. I love what bread like, even

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Speaker 1: a subway salad. I'm like, no, no, I'm happy for

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Speaker 1: you to have the bread. And they always shocked, and

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Speaker 1: they're like, do I have to like take the top off?

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Speaker 2: Do it?

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Speaker 1: Can I actually eat the bread? Can I still get results?

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Speaker 1: And I'm like absolutely, Like, as long as we're not

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Speaker 1: doing a foot long. For most of my ladies, a

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Speaker 1: six inches more than enough. If you're big, you're tool,

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Speaker 1: you have higher requirements, you're super super active, will naturally

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Speaker 1: maybe you need a bit more. But a six inch

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Speaker 1: subway for most of my ladies really really fits well.

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Speaker 1: And David and I get that quite regular. It's an

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Speaker 1: awesome option. The other one I love is fish and chips.

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Speaker 1: Like I don't mind obviously the chip component. What we'll

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Speaker 1: do is we'll get either grilled fish or grilled salmon.

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Speaker 1: We'll get a Greek salad, because let's be honest, there's

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Speaker 1: not much salad options at a fish and chip shop.

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Speaker 2: You pretty much love for the Greek salad.

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Speaker 1: So just be mindful that there's higher fat because by

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Speaker 1: the time you get the fetter and the olives and

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Speaker 1: the olive oil, there's nothing wrong with that from a

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Speaker 1: health perspective, it's great, but it can be typically higher

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Speaker 1: and fat. So just try to limit the chips that

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Speaker 1: come with that. So often we'll get just a small

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Speaker 1: serving of chips, and that I'll go between me David

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Speaker 1: and Meir because by the time I tuck into my

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Speaker 1: salmon and my salad, like I'm pretty good, I only want,

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Speaker 1: you know, just a small handful of chips, and I'm

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Speaker 1: pretty satisfied. So fish and chips can work, but I'm

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Speaker 1: not a fan of my clients getting you know, the

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Speaker 1: battered fish and then you know, battered pineapple fritters or

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Speaker 1: extra you know, battered scollops or all that sort of thing.

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Speaker 1: So I think the gold of rule with fish and chips,

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Speaker 1: if the goal is fat loss, is really to have

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Speaker 1: it basically just grilled, like really try to avoid the

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Speaker 1: deep fried stuff.

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Speaker 2: Did you mention Vietnamese Vietnamese is one of.

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Speaker 3: My ultimate nor do you order at Vietnamese?

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Speaker 1: I love the rice metal salad bowls. I always always

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Speaker 1: ask for extra lettuce because the flavor it with lots

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Speaker 1: of herbs, and the sauce is quite light, like it's

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Speaker 1: normally just a bit of fish sauce and a little

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Speaker 1: bit of soy sauce or something, so that's always good.

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Speaker 1: Or obviously the rice paper rolls. I'm a big fan

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Speaker 1: of the rice paper rolls as well. And then yeah,

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Speaker 1: that's probably the main ones we'd get, and then tie

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Speaker 1: is a big one, Like we'll probably have tie once

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Speaker 1: a month. We really like tie we often get I

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Speaker 1: call like the dry type sturf fries, so the stur

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Speaker 1: fries where they're flavored with herbs or spices, like it

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Speaker 1: might be chili and basil, it might be oyster and garlic,

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Speaker 1: it might be ginger and garlic sturf fries, so using

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Speaker 1: a lot of flavorings like spices and herbs to flavor

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Speaker 1: it versus like say the honey chicken or the sweetens

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Speaker 1: our plum. Because often not only as a protein battered,

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Speaker 1: the sauces are quite heavy as well, So I like

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Speaker 1: more of what I call the dry sturf fries, and

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Speaker 1: then we often do get a curry because David and

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Speaker 1: I love curry, but we'll generally when we get tired.

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Speaker 1: We do it sort of within the family, so there

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Speaker 1: might be three four, five adults.

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Speaker 2: We might get a noodle.

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Speaker 1: Dish, a curry dish, two or three sturf fries, and

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Speaker 1: then maybe like a server, you know, Sancho bowel or

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Speaker 1: something as a bit of an entree, so we'll share

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Speaker 1: a couple of the dishes, and then often I'll get,

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Speaker 1: if you know, the group allows me to some extra vegetables,

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Speaker 1: or I might just get a veggie based sturf fry

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Speaker 1: just to bulk up, you know, the extra venge on

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Speaker 1: the side as well, because sometimes those noodle based dishes

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Speaker 1: don't have a lot in there, and often depending on

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Speaker 1: the type of curry you get, it's generally just meat

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Speaker 1: and sauce as well. So I think ordering an extra

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Speaker 1: server veggies for time. When we order tie, we typically

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Speaker 1: will order more so we've got the leftovers the next

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Speaker 1: day as well, and that way it's not like you're,

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Speaker 1: you know, throwing out half a dish, because once you

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Speaker 1: add the veggies on, it can be quite filling as well,

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Speaker 1: so we're big fans of tie Vietnamese and good odd subway. Yeah.

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Speaker 3: I think that with Thaie food because it is delicious.

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Speaker 4: And again I notice that if when my clients are

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Speaker 4: first starting, they'll sort of naturally urr towards the pad

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Speaker 4: Thaie or the noodle dish. And I think the thing

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Speaker 4: is that it's not to say you can never have those,

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Speaker 4: but it's to use them as a side and a

434
00:18:14,200 --> 00:18:16,199
Speaker 4: mix through rather than the base. And think of it

435
00:18:16,240 --> 00:18:19,760
Speaker 4: as you know, if you're having the creamy curry sauce

436
00:18:19,800 --> 00:18:22,960
Speaker 4: plus the noodles plus the rice, that's actually the issue.

437
00:18:23,040 --> 00:18:26,000
Speaker 4: Whereas if you base your bowl with the vegetables like

438
00:18:26,040 --> 00:18:28,560
Speaker 4: you described, order it extra veggies with Cashier nat On

439
00:18:28,640 --> 00:18:31,720
Speaker 4: tofu or even greens if you're having more Chinese food,

440
00:18:32,040 --> 00:18:35,000
Speaker 4: put that in the bowl first, then add the lean protein,

441
00:18:35,040 --> 00:18:36,520
Speaker 4: and then season it with a little bit of the

442
00:18:36,560 --> 00:18:38,879
Speaker 4: heavier sauce or even a tiny bit of noodles, and

443
00:18:38,880 --> 00:18:40,760
Speaker 4: then you don't need the rice and you're getting all

444
00:18:40,800 --> 00:18:44,359
Speaker 4: the flavors, but you're significantly cutting the carbs and getting

445
00:18:44,440 --> 00:18:47,359
Speaker 4: those from the sauce already, so it's sort of still

446
00:18:47,359 --> 00:18:50,000
Speaker 4: getting the flavors, but not layering upon layering all of

447
00:18:50,040 --> 00:18:52,879
Speaker 4: the different additions to it, which like you describe, you

448
00:18:52,920 --> 00:18:55,119
Speaker 4: sort of get the fatty meat plus the noodles and

449
00:18:55,160 --> 00:18:57,040
Speaker 4: there's hardly any veggies, and then you add rice too,

450
00:18:57,160 --> 00:18:58,560
Speaker 4: So it's just how you think of it. It's not

451
00:18:58,560 --> 00:19:00,520
Speaker 4: to say you can't have the curry the pad tai,

452
00:19:00,960 --> 00:19:03,280
Speaker 4: but using that as more of a seasoning and basing

453
00:19:03,280 --> 00:19:05,520
Speaker 4: the bowl still on the protein and veg. But I'm

454
00:19:05,560 --> 00:19:09,000
Speaker 4: with you, I really like Subway because one those six

455
00:19:09,080 --> 00:19:12,840
Speaker 4: inch low fat options and there's turkey, ham, tuna, chicken, breast,

456
00:19:13,119 --> 00:19:16,240
Speaker 4: there's about six I think one whole wheat coming in

457
00:19:16,400 --> 00:19:19,119
Speaker 4: just between four and five hundred calories closer to four hundred.

458
00:19:19,600 --> 00:19:21,200
Speaker 3: I think I'm always very strict.

459
00:19:20,920 --> 00:19:22,879
Speaker 4: On them when they put the sauce because if you notice,

460
00:19:22,920 --> 00:19:25,960
Speaker 4: they'll really go three squirts right along and I'll say

461
00:19:26,000 --> 00:19:28,800
Speaker 4: just very little, like a really small amount of ranch,

462
00:19:28,840 --> 00:19:31,520
Speaker 4: and again that really cuts down the fat. But it's

463
00:19:31,560 --> 00:19:33,320
Speaker 4: one of the few quick and easy things on the

464
00:19:33,400 --> 00:19:36,440
Speaker 4: run that one you can find. But also that has

465
00:19:36,480 --> 00:19:38,600
Speaker 4: salad and veg because people will talk about going to

466
00:19:38,640 --> 00:19:41,520
Speaker 4: macas and they'll get a snack rap. But the problem

467
00:19:41,600 --> 00:19:43,480
Speaker 4: is there's no bulk to it. You get this kind

468
00:19:43,520 --> 00:19:46,520
Speaker 4: of process wrap and a piece of chicken, and so

469
00:19:46,520 --> 00:19:48,159
Speaker 4: you're hungry, you can eat two or three and it

470
00:19:48,160 --> 00:19:49,040
Speaker 4: defeats the purpose.

471
00:19:49,160 --> 00:19:50,879
Speaker 3: So that's why I prefer subway.

472
00:19:50,920 --> 00:19:52,880
Speaker 4: You actually get the bowlk And recently when we drove

473
00:19:52,960 --> 00:19:55,560
Speaker 4: up the coast, I was actually relieved there'd been an

474
00:19:55,560 --> 00:19:57,960
Speaker 4: improvement in what you could find on the road. There

475
00:19:58,000 --> 00:19:59,760
Speaker 4: was a few Mexicans where you could get a burrito

476
00:19:59,800 --> 00:20:02,560
Speaker 4: b and there was subway at several stops, so you

477
00:20:02,560 --> 00:20:04,720
Speaker 4: could actually get that healthy option that had the salad

478
00:20:04,760 --> 00:20:07,520
Speaker 4: box to fill you out, whereas traditionally, of course traveling

479
00:20:07,520 --> 00:20:09,639
Speaker 4: you don't ever have macas. And whilst they've got a

480
00:20:09,640 --> 00:20:12,280
Speaker 4: couple of options that are lighter calorie wise, there's literally

481
00:20:12,280 --> 00:20:15,200
Speaker 4: no salad or vegetable bulk in them. So that's hence

482
00:20:15,240 --> 00:20:18,600
Speaker 4: our recommendations for those cuisines. They have not only lean protein,

483
00:20:19,040 --> 00:20:22,320
Speaker 4: but also have that extra salad and veggies which can

484
00:20:22,359 --> 00:20:25,000
Speaker 4: be tricky to find in some things like charcoal chicken

485
00:20:25,080 --> 00:20:26,920
Speaker 4: or even pizza which tend to be really a heavy

486
00:20:26,960 --> 00:20:28,960
Speaker 4: car blowed with not a lot of protein.

487
00:20:29,080 --> 00:20:31,320
Speaker 1: Particularly when we know that ninety five percent of Australians

488
00:20:31,400 --> 00:20:34,359
Speaker 1: don't eat enough vegetables. It would naturally make sense that

489
00:20:34,400 --> 00:20:38,080
Speaker 1: Susie and I prioritize, you know, joints or places that

490
00:20:38,240 --> 00:20:40,560
Speaker 1: will allow us to order extra vegetables.

491
00:20:40,760 --> 00:20:41,840
Speaker 2: And then speaking of.

492
00:20:41,880 --> 00:20:44,919
Speaker 1: I guess healthy and quick, more takeaway type options, we

493
00:20:45,040 --> 00:20:47,359
Speaker 1: are going to review a product today that we thought

494
00:20:47,359 --> 00:20:49,239
Speaker 1: some of our listeners would enjoy. I think we've been

495
00:20:49,280 --> 00:20:51,480
Speaker 1: centered in a few times now, and it is the

496
00:20:51,760 --> 00:20:55,040
Speaker 1: faux Pro burrito range. So Susie and I were talking

497
00:20:55,040 --> 00:20:57,560
Speaker 1: about the frozen you know, the high protein frozen yogurts,

498
00:20:57,600 --> 00:20:59,000
Speaker 1: and the other day I said to Susie, I think

499
00:20:59,040 --> 00:21:01,000
Speaker 1: frou Pro's just gone off the market and they've done

500
00:21:01,000 --> 00:21:03,960
Speaker 1: a complete pivot and they seem to sell different types

501
00:21:04,000 --> 00:21:06,560
Speaker 1: of pizzas and burritos and stuff these days, and the

502
00:21:06,600 --> 00:21:09,119
Speaker 1: frozen yogurt doesn't even the frozen ice cream doesn't even

503
00:21:09,160 --> 00:21:11,720
Speaker 1: exist anymore. So the one that we thought we'd review

504
00:21:11,760 --> 00:21:14,720
Speaker 1: today is the Chipotle Chicken burrito. So I think you

505
00:21:14,920 --> 00:21:16,840
Speaker 1: order it in I think frozen, and they use like

506
00:21:16,880 --> 00:21:18,560
Speaker 1: warm it up in the microwave. So it's supposed to

507
00:21:18,560 --> 00:21:21,440
Speaker 1: be like a quick and easy breakfast or lunch option essentially,

508
00:21:21,920 --> 00:21:24,119
Speaker 1: and nutrition and macro wise, like it really packs the

509
00:21:24,160 --> 00:21:26,160
Speaker 1: punch when it comes to bat loss, it's pretty good.

510
00:21:26,200 --> 00:21:27,320
Speaker 2: Like it's about.

511
00:21:27,080 --> 00:21:29,600
Speaker 1: Seventeen seventy killer jewels, which is roughly four hundred and

512
00:21:29,640 --> 00:21:32,440
Speaker 1: thirty calories, thirty two grams of protein.

513
00:21:32,040 --> 00:21:32,879
Speaker 3: Which is huge.

514
00:21:32,880 --> 00:21:35,240
Speaker 1: Typically when you're buying in a lot of these sort

515
00:21:35,240 --> 00:21:37,199
Speaker 1: of pre made products, they are either super high in

516
00:21:37,240 --> 00:21:39,439
Speaker 1: protein or the super low in protein. So this is

517
00:21:39,480 --> 00:21:41,479
Speaker 1: on the higher end, which is great, And I think

518
00:21:41,520 --> 00:21:43,320
Speaker 1: it's a mix of the chicken and the bean in there,

519
00:21:43,320 --> 00:21:45,919
Speaker 1: which is good. Eleven point seven grams of fat with

520
00:21:45,960 --> 00:21:48,400
Speaker 1: five of that being saturated probably are deeally a little

521
00:21:48,440 --> 00:21:50,720
Speaker 1: bit higher and saturated fat than we'd like, but not

522
00:21:50,840 --> 00:21:53,560
Speaker 1: too bad considering it is more like a takeaway type option.

523
00:21:53,960 --> 00:21:57,360
Speaker 1: Forty five grams of carbohydrate, which if you have diabetes

524
00:21:57,440 --> 00:21:59,639
Speaker 1: or insulin resistance, slightly on the higher end, but for

525
00:21:59,800 --> 00:22:02,520
Speaker 1: you know, active females, absolutely fine. Like I wouldn't have

526
00:22:02,520 --> 00:22:04,360
Speaker 1: a problem with most of my clients having forty five

527
00:22:04,400 --> 00:22:07,480
Speaker 1: grams of carbohydrates in a breakfast or lunch trap, three

528
00:22:07,480 --> 00:22:10,840
Speaker 1: grams of sugar and thirteen hundred milligrams of sodium. So

529
00:22:10,880 --> 00:22:13,800
Speaker 1: the sodium packs an absolute punch in this one. Naturally,

530
00:22:13,840 --> 00:22:16,480
Speaker 1: we know that packaged in processed foods has more salts,

531
00:22:16,480 --> 00:22:18,880
Speaker 1: so if you do have issues with blood pressure or

532
00:22:18,920 --> 00:22:21,679
Speaker 1: you know, cardiac disease, just be very careful there. And

533
00:22:21,720 --> 00:22:24,840
Speaker 1: then ingredient, why, Susie, Like, it's pretty good, but let's

534
00:22:24,840 --> 00:22:27,159
Speaker 1: be honest, it's highly processed food, right, Like, it's not

535
00:22:27,280 --> 00:22:29,240
Speaker 1: like you're making a burrita at home yourself.

536
00:22:29,280 --> 00:22:30,280
Speaker 2: Is it okay? Occasionally?

537
00:22:30,320 --> 00:22:32,520
Speaker 1: Yes, but I wouldn't be recommending these to my clients

538
00:22:32,640 --> 00:22:36,280
Speaker 1: daily because the ingredient list is very, very very long.

539
00:22:36,359 --> 00:22:40,640
Speaker 1: So it starts with chicken eighteen percent, which is chicken water, salt, starch,

540
00:22:40,880 --> 00:22:44,280
Speaker 1: followed by kinma, followed by ten percent Chapotle sauce, which

541
00:22:44,320 --> 00:22:49,320
Speaker 1: is dice tomatoes, red capsicium, onion, water starch, canola oil, halapinos, water,

542
00:22:49,400 --> 00:22:53,600
Speaker 1: viggar salts, followed by more salt, followed by a crushed garlic,

543
00:22:53,680 --> 00:22:56,360
Speaker 1: human corian, a black pepper, chili so lots of flavoring

544
00:22:56,440 --> 00:22:59,040
Speaker 1: in there, which is nice, followed by black beans, followed

545
00:22:59,040 --> 00:23:01,960
Speaker 1: by liquid cheese which is a mix of reduce, fat,

546
00:23:02,040 --> 00:23:06,239
Speaker 1: cheddar milk, starter cultures, enzymes, water, modified starch, followed by

547
00:23:06,280 --> 00:23:09,719
Speaker 1: more garlic reduce fat chetta cheese as well, and then

548
00:23:09,760 --> 00:23:13,160
Speaker 1: it's spinach and the fro pro protein tortia, So that's

549
00:23:13,160 --> 00:23:15,520
Speaker 1: how they're boosting the protein to tia a little bit more,

550
00:23:15,680 --> 00:23:19,040
Speaker 1: which is a blend of wheat flour, water, high protein flour,

551
00:23:19,520 --> 00:23:23,119
Speaker 1: wheat phosphate, lactic acid, and a pre mix of sugar,

552
00:23:23,200 --> 00:23:26,960
Speaker 1: mineral salts and thickeners and emulsifiers, followed by wheat flour

553
00:23:27,000 --> 00:23:30,240
Speaker 1: and preservative two eight two, food acid two nine seven,

554
00:23:30,400 --> 00:23:36,280
Speaker 1: enzyme eleven hundred, flour treatment agent nine twenty shortening palm oil, antioxidants,

555
00:23:36,280 --> 00:23:40,119
Speaker 1: and a father being protein at one percent. So definitely

556
00:23:40,160 --> 00:23:43,240
Speaker 1: what we would term a process food. Do the ingredients

557
00:23:43,240 --> 00:23:45,960
Speaker 1: and macros look good, Yes, but this is why we

558
00:23:46,040 --> 00:23:49,120
Speaker 1: recommend that our listeners actually read the ingredient profile because

559
00:23:49,119 --> 00:23:51,680
Speaker 1: there's certainly not something I had what my client's having regularly,

560
00:23:52,000 --> 00:23:54,600
Speaker 1: but you know, occasionally cannot work for a quick and

561
00:23:54,640 --> 00:23:58,200
Speaker 1: easy kind of fat loss friendly meal. Yeah, absolutely would

562
00:23:58,200 --> 00:23:59,960
Speaker 1: love to see if it's a lunch option. Some green

563
00:24:00,000 --> 00:24:01,480
Speaker 1: they're a bit of a salad on the side, but

564
00:24:01,480 --> 00:24:03,440
Speaker 1: as a quick and easy breakfast option if you're someone

565
00:24:03,440 --> 00:24:05,400
Speaker 1: that travels a lot or just wants a few things

566
00:24:05,400 --> 00:24:07,760
Speaker 1: in the freezer. I think it can absolutely work, but

567
00:24:07,840 --> 00:24:10,480
Speaker 1: I'm not loving that huge ingredient list. If I'm on

568
00:24:10,560 --> 00:24:11,840
Speaker 1: a SUSI did.

569
00:24:11,720 --> 00:24:13,919
Speaker 4: You just say quick and easy breakfast option, that's a

570
00:24:14,040 --> 00:24:15,040
Speaker 4: way to kick your day.

571
00:24:15,560 --> 00:24:17,280
Speaker 2: I actually did have a client using it for breakfast.

572
00:24:17,320 --> 00:24:17,800
Speaker 2: You love them.

573
00:24:18,400 --> 00:24:19,600
Speaker 3: My attention was drawn to these.

574
00:24:19,640 --> 00:24:21,400
Speaker 4: It was funny because we had just chatted about how

575
00:24:21,440 --> 00:24:23,240
Speaker 4: throu pro gone a woll and I had seen the

576
00:24:23,240 --> 00:24:25,919
Speaker 4: pizzas for quite some time, and I had just at

577
00:24:25,960 --> 00:24:28,439
Speaker 4: the time thought that the ingredient list was enormous on

578
00:24:28,480 --> 00:24:30,560
Speaker 4: the pizza, and I think with pizzas it's a bit

579
00:24:30,560 --> 00:24:33,800
Speaker 4: misleading because they quote it per a very small serving size,

580
00:24:34,200 --> 00:24:36,440
Speaker 4: like one small piece, and most people eat the pizza.

581
00:24:36,520 --> 00:24:38,120
Speaker 3: So actually, your client showed me.

582
00:24:38,080 --> 00:24:40,080
Speaker 4: These and she's on oz and Peak, and I almost

583
00:24:40,119 --> 00:24:43,800
Speaker 4: had a heart attack, And I was like, maybe, no, not.

584
00:24:43,760 --> 00:24:44,400
Speaker 3: A great choice.

585
00:24:44,920 --> 00:24:48,479
Speaker 4: But I think there's different strokes for different folk. One

586
00:24:48,560 --> 00:24:50,399
Speaker 4: of the reasons I don't love it is I don't

587
00:24:50,560 --> 00:24:52,879
Speaker 4: generally love too much bread at night. And the reason

588
00:24:52,960 --> 00:24:55,440
Speaker 4: is I think that we're trying to really urge towards

589
00:24:55,680 --> 00:24:57,879
Speaker 4: protein and vege and keeping my Most of my clients

590
00:24:57,920 --> 00:25:00,200
Speaker 4: are here for using ozen Peak or t I know,

591
00:25:00,200 --> 00:25:02,600
Speaker 4: aggressively lose weight with install resistance, so I do tend

592
00:25:02,640 --> 00:25:05,080
Speaker 4: to have more of a carb focus than perhaps you know,

593
00:25:05,240 --> 00:25:08,040
Speaker 4: like looking at this, it's actually a great healthier option

594
00:25:08,800 --> 00:25:11,480
Speaker 4: for a big guy after training than going and getting

595
00:25:11,560 --> 00:25:14,360
Speaker 4: normal burritos which are probably double the calories from Guzman

596
00:25:14,520 --> 00:25:16,800
Speaker 4: or one of the other Mexican outlets. So I think

597
00:25:16,800 --> 00:25:18,680
Speaker 4: you're right in the sense that it can be an

598
00:25:18,720 --> 00:25:22,120
Speaker 4: option for some people. The two sort of key things

599
00:25:22,119 --> 00:25:24,000
Speaker 4: that stand out to me is well, one of course

600
00:25:24,040 --> 00:25:26,760
Speaker 4: the extra long ingredient list, which does suggest it's ultra process.

601
00:25:27,480 --> 00:25:30,239
Speaker 4: But I don't like the sodiums at thirteen hundred like

602
00:25:30,400 --> 00:25:33,520
Speaker 4: our recommended up at daily intake is two thousand, So

603
00:25:33,560 --> 00:25:35,639
Speaker 4: that's more than half in that single meal. You'll wake

604
00:25:35,720 --> 00:25:38,080
Speaker 4: up thirsty all night. Now, if you're a young athlete

605
00:25:38,320 --> 00:25:41,320
Speaker 4: you know who. These are good for teenage boys and

606
00:25:41,359 --> 00:25:44,280
Speaker 4: those who sweat a lot. Yeah, these would be a

607
00:25:44,320 --> 00:25:46,880
Speaker 4: great option for all the parents of mums listening who

608
00:25:46,880 --> 00:25:49,560
Speaker 4: have got teenage basketballers and football players who are starving

609
00:25:49,560 --> 00:25:51,840
Speaker 4: all the time and need more protein. This would be

610
00:25:51,840 --> 00:25:54,080
Speaker 4: a perfect product for them. But for most of my

611
00:25:54,280 --> 00:25:57,440
Speaker 4: women and for women who aren't burning that many calories,

612
00:25:57,440 --> 00:25:59,720
Speaker 4: and certainly not fifty grams of carb in one sitting,

613
00:25:59,760 --> 00:26:02,560
Speaker 4: which is the pork and chi lader option. I think

614
00:26:02,560 --> 00:26:05,320
Speaker 4: they're a bit on the heavy side. Are they healthier

615
00:26:05,359 --> 00:26:06,840
Speaker 4: than many fast and takeaway food?

616
00:26:06,960 --> 00:26:07,200
Speaker 3: Yes?

617
00:26:07,760 --> 00:26:10,640
Speaker 4: Are they still a healthy choice medium? I'd probably say

618
00:26:10,640 --> 00:26:12,760
Speaker 4: six to seven. They're better than fast food, but i'd

619
00:26:12,760 --> 00:26:15,160
Speaker 4: prefer someone to make their own and probably the only

620
00:26:15,200 --> 00:26:17,040
Speaker 4: people I would say, or the people I think are

621
00:26:17,040 --> 00:26:20,080
Speaker 4: best suited, are very active people, and it's a better

622
00:26:20,119 --> 00:26:22,280
Speaker 4: option than fast food, And certainly if you've got teenage

623
00:26:22,280 --> 00:26:23,879
Speaker 4: boys in the house, you need a lot of energy.

624
00:26:24,000 --> 00:26:26,199
Speaker 4: These would be a good option for them, but I

625
00:26:26,240 --> 00:26:28,720
Speaker 4: wouldn't buy them, and I certainly don't really recommend them

626
00:26:28,720 --> 00:26:31,240
Speaker 4: to my clients because I think there's better options. But

627
00:26:31,320 --> 00:26:33,800
Speaker 4: I think it's certainly interesting seeing what's out there, and

628
00:26:33,800 --> 00:26:35,760
Speaker 4: at a minimum, if they can get the sodium down,

629
00:26:35,840 --> 00:26:37,320
Speaker 4: you know, we'd love to see that at about eight

630
00:26:37,400 --> 00:26:39,560
Speaker 4: hundred macs, and it would certainly be a bit better. Then.

631
00:26:40,400 --> 00:26:42,800
Speaker 1: It was interesting that they kind of created their own

632
00:26:42,880 --> 00:26:45,280
Speaker 1: or formulated their own protein based rap, which is quite

633
00:26:45,280 --> 00:26:47,399
Speaker 1: interesting because you would think with the chicken and the

634
00:26:47,400 --> 00:26:49,200
Speaker 1: beans in there and the cheese that it would have

635
00:26:49,320 --> 00:26:51,440
Speaker 1: enough protein in there. But obviously they haven't added that

636
00:26:51,480 --> 00:26:53,640
Speaker 1: much in there. Obviously I've never tried them. I haven't

637
00:26:53,680 --> 00:26:55,960
Speaker 1: seen how much chickens in there, for example, but I

638
00:26:56,000 --> 00:26:59,080
Speaker 1: would think that between chicken, beans and cheese and just

639
00:26:59,119 --> 00:27:01,320
Speaker 1: a normal you know, flout or tire, that you would

640
00:27:01,359 --> 00:27:03,280
Speaker 1: be able to get twenty five to thirty grams of

641
00:27:03,280 --> 00:27:05,919
Speaker 1: protein in there. So interesting that they still felt the

642
00:27:05,960 --> 00:27:08,639
Speaker 1: need to do an ultra process wrap in there as well.

643
00:27:09,160 --> 00:27:12,840
Speaker 4: Well yeah, well, Liz, say, pork one is only twenty

644
00:27:12,880 --> 00:27:13,800
Speaker 4: three percent pork.

645
00:27:14,040 --> 00:27:14,880
Speaker 3: That's pretty low.

646
00:27:15,040 --> 00:27:18,040
Speaker 4: Like really, you're getting a lot more processed car made

647
00:27:18,040 --> 00:27:20,520
Speaker 4: into protein. Like keep in mind, when we talked about

648
00:27:20,520 --> 00:27:22,239
Speaker 4: schnitzels a couple of weeks ago, we were looking at

649
00:27:22,240 --> 00:27:24,280
Speaker 4: schnitzels that had at least seventy percent chicken.

650
00:27:24,400 --> 00:27:24,600
Speaker 2: Yeah.

651
00:27:24,640 --> 00:27:27,800
Speaker 4: True, So that's for us, whereas that's twenty three percent pork.

652
00:27:27,960 --> 00:27:31,280
Speaker 4: Just based on that, you're getting more car basically than

653
00:27:31,280 --> 00:27:32,240
Speaker 4: you are protein.

654
00:27:32,320 --> 00:27:33,719
Speaker 2: The chicken one's eighteen percent.

655
00:27:34,200 --> 00:27:37,040
Speaker 4: Yeah, So based on that, actually they sort of go

656
00:27:37,119 --> 00:27:39,560
Speaker 4: down to my estimate because if you're wanting something that's

657
00:27:39,600 --> 00:27:41,159
Speaker 4: got the protein, you would want it to be at

658
00:27:41,240 --> 00:27:44,000
Speaker 4: least half of that, whereas basically you're getting a lot

659
00:27:44,000 --> 00:27:46,560
Speaker 4: of beans and rice and bread and a little bit

660
00:27:46,600 --> 00:27:49,320
Speaker 4: of protein thrown in. So I think it's a really

661
00:27:49,320 --> 00:27:52,359
Speaker 4: interesting product, very interesting, but yeah, a lot of certain

662
00:27:52,400 --> 00:27:56,000
Speaker 4: nutrition aspects to consider. But yeah, I wouldn't for my

663
00:27:56,080 --> 00:27:58,960
Speaker 4: group of clients, know, I would almost rather you made

664
00:27:59,000 --> 00:28:02,120
Speaker 4: your own at home, an open burrito bowl with some

665
00:28:02,160 --> 00:28:04,840
Speaker 4: sliced chicken that you could get at Willies, to beans

666
00:28:04,840 --> 00:28:07,600
Speaker 4: and corn and do that. But yeah, for certainly you know,

667
00:28:08,080 --> 00:28:11,200
Speaker 4: better than a fast food meal. Yes, but yeah, just interesting.

668
00:28:11,200 --> 00:28:14,359
Speaker 4: We thought to have a little look at it all right,

669
00:28:14,440 --> 00:28:16,560
Speaker 4: well to rub us up today alien. A problem that

670
00:28:16,600 --> 00:28:19,560
Speaker 4: comes up literally every day talking to my very tired

671
00:28:19,600 --> 00:28:22,560
Speaker 4: women is iron and this spurred me to consider our

672
00:28:22,640 --> 00:28:25,159
Speaker 4: chat about when do you need to proactively manage your

673
00:28:25,200 --> 00:28:26,960
Speaker 4: iron levels because the client of mine was offer an

674
00:28:27,000 --> 00:28:30,280
Speaker 4: iron infusion tomorrow and she looks like she needed to

675
00:28:30,280 --> 00:28:33,680
Speaker 4: go straight back to bed now. Iron deficiency and low

676
00:28:33,720 --> 00:28:36,399
Speaker 4: iron stores in Australia is extremely common, with about twenty

677
00:28:36,440 --> 00:28:39,360
Speaker 4: five percent of women of child bearing age at risk

678
00:28:39,440 --> 00:28:42,720
Speaker 4: of eye deficiency or who have low iron stores. The issue,

679
00:28:42,760 --> 00:28:44,720
Speaker 4: of course with low iron levels, even if it is

680
00:28:44,760 --> 00:28:46,400
Speaker 4: only low stores is you feel like you've been hit

681
00:28:46,440 --> 00:28:49,360
Speaker 4: by a bus. And often it depletes over time because

682
00:28:49,360 --> 00:28:51,880
Speaker 4: people are sporadic meat eaters and only have red meat

683
00:28:51,880 --> 00:28:54,160
Speaker 4: maybe once or twice a week, They've got very high demands.

684
00:28:54,200 --> 00:28:56,560
Speaker 4: They might be trading very high. They may also be

685
00:28:56,600 --> 00:28:59,160
Speaker 4: breastfeeding or been pregnant and had higher energy demands, and

686
00:28:59,200 --> 00:29:01,280
Speaker 4: then it just depletes over time, so you don't really

687
00:29:01,320 --> 00:29:01,800
Speaker 4: notice it.

688
00:29:02,200 --> 00:29:03,960
Speaker 3: But yeah, feeling very very tired.

689
00:29:04,040 --> 00:29:07,160
Speaker 4: So I think what we wanted to discuss was at

690
00:29:07,160 --> 00:29:10,080
Speaker 4: what point do you sort of intervene versus just manage it.

691
00:29:10,240 --> 00:29:12,880
Speaker 4: So the first thing to do if you are feeling

692
00:29:12,920 --> 00:29:15,720
Speaker 4: fatigued is to definitely get a blood test. We can't

693
00:29:15,720 --> 00:29:19,120
Speaker 4: infer iron deficiency for anything other than bloods. You certainly

694
00:29:19,160 --> 00:29:21,360
Speaker 4: would not want to be supplementing iron without knowing you

695
00:29:21,400 --> 00:29:23,800
Speaker 4: needed it. It's an element. It's a mineral. You can

696
00:29:23,840 --> 00:29:26,120
Speaker 4: have too much. It can be toxic for some people.

697
00:29:26,160 --> 00:29:28,640
Speaker 4: It's certainly not something that more is better. I would

698
00:29:28,640 --> 00:29:30,920
Speaker 4: never take any kind of mineral supplement, so things like

699
00:29:31,040 --> 00:29:32,160
Speaker 4: zinc or iron without.

700
00:29:31,960 --> 00:29:33,240
Speaker 3: Actually knowing I needed it.

701
00:29:33,760 --> 00:29:36,000
Speaker 4: And then subsequently, if you do decide that you do

702
00:29:36,080 --> 00:29:38,080
Speaker 4: need it, you need to be very fussy with the types,

703
00:29:38,120 --> 00:29:40,400
Speaker 4: because there's a million different iron supplements, so some are

704
00:29:40,480 --> 00:29:42,640
Speaker 4: much better than others. So you certainly want to get

705
00:29:42,640 --> 00:29:45,360
Speaker 4: to your GP and have an iron studies test. Now,

706
00:29:46,040 --> 00:29:49,560
Speaker 4: different gps will manage differently. Now, some gps will see

707
00:29:49,600 --> 00:29:52,320
Speaker 4: that your iron stores are low, but your circulating iron

708
00:29:52,400 --> 00:29:54,480
Speaker 4: is not low, and not do anything much about it.

709
00:29:54,640 --> 00:29:56,520
Speaker 4: But what is important to know is if your Faishen

710
00:29:56,600 --> 00:29:58,800
Speaker 4: levels are clinically low, so you've got the little stars

711
00:29:58,800 --> 00:30:02,240
Speaker 4: on your blood tests, that is enough to drive significant fatigue.

712
00:30:02,280 --> 00:30:05,080
Speaker 4: So as a dietitian working with women, I'm certainly not

713
00:30:05,160 --> 00:30:08,360
Speaker 4: happy leaving women with low ferret and walking around. Now,

714
00:30:08,360 --> 00:30:12,320
Speaker 4: the first thing often is recommended to supplement with oral

715
00:30:12,400 --> 00:30:14,920
Speaker 4: dietary iron. Now, some of you might be familiar with

716
00:30:14,920 --> 00:30:18,600
Speaker 4: this ferograd CEA. There's multif is it multiplied for multi

717
00:30:18,920 --> 00:30:21,360
Speaker 4: multipha This is another one. Now, the issue is that

718
00:30:21,400 --> 00:30:23,160
Speaker 4: they can be pretty tough on the gut. You might

719
00:30:23,200 --> 00:30:24,800
Speaker 4: have noticed that if you have them, you sort of

720
00:30:24,840 --> 00:30:28,040
Speaker 4: have a very distinct change in your digestive system, particularly

721
00:30:28,040 --> 00:30:31,240
Speaker 4: when you're the bathroom. Some people can find that quite uncomfortable.

722
00:30:31,480 --> 00:30:33,160
Speaker 4: Some people don't have any problem at all with it.

723
00:30:33,240 --> 00:30:35,400
Speaker 4: So the first thing is to find a supplementary form

724
00:30:35,720 --> 00:30:37,760
Speaker 4: that doesn't upset your stomach, and you may find that

725
00:30:37,840 --> 00:30:40,200
Speaker 4: taking it every second day rather than super loading it

726
00:30:40,240 --> 00:30:42,800
Speaker 4: every day might be a way around it. I've certainly

727
00:30:42,840 --> 00:30:45,440
Speaker 4: got clients who have the supplements regularly and don't have

728
00:30:45,480 --> 00:30:48,360
Speaker 4: any issues and clinically feel much better just having that.

729
00:30:49,440 --> 00:30:51,720
Speaker 4: If you've sort of been on oral iron for four

730
00:30:51,720 --> 00:30:55,200
Speaker 4: weeks and not noticing a significant improvement in your energy levels,

731
00:30:55,400 --> 00:30:57,400
Speaker 4: that would be the point. I would perhaps go back

732
00:30:57,440 --> 00:30:59,920
Speaker 4: to the GP for a retest and see if it's

733
00:31:00,000 --> 00:31:02,600
Speaker 4: actually being absorbed, because there's a number of reasons in

734
00:31:02,640 --> 00:31:05,640
Speaker 4: our diet, in our body that you're not absorbing iron well,

735
00:31:05,640 --> 00:31:07,200
Speaker 4: and if that's a problem, we want to get to

736
00:31:07,200 --> 00:31:08,920
Speaker 4: the bottom of it. Is it because you've got to

737
00:31:08,960 --> 00:31:10,960
Speaker 4: bleed somewhere? Is it because you're losing a lot of

738
00:31:11,000 --> 00:31:14,000
Speaker 4: blood when you have your period? Have you got celiac disease?

739
00:31:14,040 --> 00:31:17,360
Speaker 4: It's not diagnosed. There's a number of conditions that are

740
00:31:17,360 --> 00:31:19,960
Speaker 4: found on low iron levels, and not to be alarmist

741
00:31:20,080 --> 00:31:22,880
Speaker 4: in any way, shape or form, but certainly you know,

742
00:31:23,000 --> 00:31:25,880
Speaker 4: with an increasing risk of bowel cancer, certainly low iron

743
00:31:25,880 --> 00:31:29,160
Speaker 4: can be an early sign that there is some digestive issues,

744
00:31:29,200 --> 00:31:31,200
Speaker 4: so you certainly don't want to leave iron. And if

745
00:31:31,240 --> 00:31:35,280
Speaker 4: you have taken supplementary iron for a longer period of time,

746
00:31:35,360 --> 00:31:37,080
Speaker 4: you know more than a week, you know at least

747
00:31:37,120 --> 00:31:39,960
Speaker 4: a month or so, and your iron levels are not improving,

748
00:31:40,000 --> 00:31:41,960
Speaker 4: I would be concerned that there's an issue with absorption

749
00:31:42,040 --> 00:31:46,200
Speaker 4: and worth investigating further, even specifically with a dietitian. But

750
00:31:46,280 --> 00:31:48,440
Speaker 4: then I think there's the other situation where the iron

751
00:31:48,520 --> 00:31:51,000
Speaker 4: is so low that it would warrant in infusion. Now

752
00:31:51,360 --> 00:31:53,440
Speaker 4: I'm not a medical doctor, and I don't want to

753
00:31:53,600 --> 00:31:55,560
Speaker 4: be giving that prescription, but I would say if when

754
00:31:55,600 --> 00:31:58,920
Speaker 4: you have your iron studies done, if you've eliminated any

755
00:31:58,960 --> 00:32:01,560
Speaker 4: other cause and have had chronically low iron, maybe you're

756
00:32:01,560 --> 00:32:03,520
Speaker 4: not a big red meat eater. You struggle to take

757
00:32:03,560 --> 00:32:05,840
Speaker 4: the supplements, and when you look at your bloods, every

758
00:32:05,880 --> 00:32:08,640
Speaker 4: star is on that form, including your ferreted, and your

759
00:32:08,640 --> 00:32:12,520
Speaker 4: ferreted is so low it's way below the ranges. That's

760
00:32:12,560 --> 00:32:15,080
Speaker 4: the time definitely to discuss an infusion with your GP.

761
00:32:15,280 --> 00:32:18,960
Speaker 4: Now I'm finding more and more gps are proactively managing it.

762
00:32:19,440 --> 00:32:22,080
Speaker 4: Some are much more hesitant, they're concerned about it, but

763
00:32:22,200 --> 00:32:24,840
Speaker 4: there's certain levels of low iron and deficiency that will

764
00:32:24,880 --> 00:32:27,720
Speaker 4: not recover with diet and supplementation. You need to get

765
00:32:27,760 --> 00:32:29,800
Speaker 4: the infusion and then keep on top of your levels.

766
00:32:29,840 --> 00:32:32,280
Speaker 4: So we're not wording to raise alarm, but if you're

767
00:32:32,320 --> 00:32:34,480
Speaker 4: someone who's chronically low in iron, you need to find

768
00:32:34,520 --> 00:32:38,520
Speaker 4: out why and if there's nothing else showing that's a concern.

769
00:32:38,640 --> 00:32:40,960
Speaker 4: You don't have ciliate disease, there's nothing wrong with your gut.

770
00:32:41,000 --> 00:32:42,960
Speaker 4: You just are at risk of that. You maybe churn

771
00:32:43,040 --> 00:32:44,400
Speaker 4: through a lot of iron and don't eat a lot

772
00:32:44,400 --> 00:32:47,640
Speaker 4: because you're busy. Certainly proactively manage it, and if the

773
00:32:47,680 --> 00:32:51,000
Speaker 4: supplements aren't working, consider an infusion or at least discussing

774
00:32:51,000 --> 00:32:53,880
Speaker 4: it with your GP. Because with the energy demands on women,

775
00:32:53,960 --> 00:32:56,240
Speaker 4: it's like, you know, been hit by a bus. Every day.

776
00:32:56,360 --> 00:32:58,360
Speaker 4: Life is just so much more difficult. And if you

777
00:32:58,400 --> 00:33:01,040
Speaker 4: start to walk upstairs and feel dizzy, you feel like

778
00:33:01,040 --> 00:33:03,920
Speaker 4: you haven't slept, when you have a breathless you know,

779
00:33:03,960 --> 00:33:06,280
Speaker 4: they're all pretty strong signs that you need to have

780
00:33:06,320 --> 00:33:07,400
Speaker 4: a look at your eye levels.

781
00:33:07,560 --> 00:33:09,640
Speaker 1: Yeah, and I think it's just so naturally accepted that

782
00:33:09,800 --> 00:33:11,440
Speaker 1: women are love an iron. The amount of times I

783
00:33:11,480 --> 00:33:13,440
Speaker 1: hear from my ladies I'm on an eye, and I

784
00:33:13,440 --> 00:33:15,440
Speaker 1: have been fears that's just normal that you know, my

785
00:33:15,600 --> 00:33:16,560
Speaker 1: GP is not concerned.

786
00:33:16,600 --> 00:33:17,280
Speaker 2: I'm a female.

787
00:33:17,360 --> 00:33:19,520
Speaker 1: You know, it's actually not normal, and it is a

788
00:33:19,560 --> 00:33:22,680
Speaker 1: cause for investigation. And if your GPS not pushing harder

789
00:33:22,720 --> 00:33:25,760
Speaker 1: to find out why, I would suggest finding a new

790
00:33:25,840 --> 00:33:28,080
Speaker 1: GP or new doctor, because, like Stezie said, it could

791
00:33:28,120 --> 00:33:30,440
Speaker 1: be that you have super heavy periods. And you know,

792
00:33:30,480 --> 00:33:32,600
Speaker 1: I've got some great gps that I've worked with before

793
00:33:32,640 --> 00:33:35,880
Speaker 1: that you know, they've recommended just iron supplementation, you know,

794
00:33:36,280 --> 00:33:38,560
Speaker 1: really high dose of that just during that sort of

795
00:33:38,560 --> 00:33:40,480
Speaker 1: five to seven day bleed, because I have had some

796
00:33:40,560 --> 00:33:43,440
Speaker 1: clients that have had really really heavy cycles. Runners are

797
00:33:43,480 --> 00:33:46,240
Speaker 1: another big risk fine efficiencies if you're running, particularly a

798
00:33:46,240 --> 00:33:49,680
Speaker 1: long distance runner, and as you mentioned, other different types

799
00:33:49,680 --> 00:33:52,480
Speaker 1: of conditions like inflammatory bow disease celiac disease where we

800
00:33:52,520 --> 00:33:55,280
Speaker 1: can actually not be absorbing the iron that we're eating

801
00:33:55,440 --> 00:33:58,400
Speaker 1: or losing the iron through you know, even just really

802
00:33:58,440 --> 00:34:01,120
Speaker 1: small bleeds if you got to bathroom and you're not

803
00:34:01,200 --> 00:34:04,440
Speaker 1: taking iron supplements, because iron supplements typically can make your

804
00:34:05,120 --> 00:34:07,440
Speaker 1: can I say pooh on the podcast Susie quite dark

805
00:34:07,480 --> 00:34:10,799
Speaker 1: and quite black. If you're not taking iron supplements and

806
00:34:10,840 --> 00:34:14,040
Speaker 1: you notice that your stools are quite black and tari.

807
00:34:14,120 --> 00:34:16,680
Speaker 1: That can actually indicate more like an upper GI type

808
00:34:16,680 --> 00:34:19,840
Speaker 1: of bleed like high up you know, potentially from like

809
00:34:19,880 --> 00:34:22,680
Speaker 1: an ulcer or something like that. So absolutely a cause

810
00:34:22,719 --> 00:34:25,000
Speaker 1: to go and get that investigated. But if you are

811
00:34:25,040 --> 00:34:28,400
Speaker 1: taking iron supplements, it's perhaps likely that it's more related

812
00:34:28,440 --> 00:34:29,440
Speaker 1: to the iron.

813
00:34:29,480 --> 00:34:30,160
Speaker 2: But never I.

814
00:34:30,080 --> 00:34:32,000
Speaker 1: Would always say that this is not a podcast we

815
00:34:32,000 --> 00:34:34,160
Speaker 1: give medical advice. I would always say that you need

816
00:34:34,200 --> 00:34:36,400
Speaker 1: to go and go and see your doctor and actually

817
00:34:36,440 --> 00:34:39,319
Speaker 1: just get this investigated further because there should be a reason.

818
00:34:39,440 --> 00:34:42,440
Speaker 1: And the reason is because you're vegetarian or vegan and

819
00:34:42,480 --> 00:34:45,160
Speaker 1: you don't eat red meat. Okay, that's a reason. But

820
00:34:45,200 --> 00:34:46,960
Speaker 1: if the reason is that you red meat two or

821
00:34:47,000 --> 00:34:49,000
Speaker 1: three times a week and you still have low iron,

822
00:34:49,600 --> 00:34:52,080
Speaker 1: it needs further investigation. So we want to be very

823
00:34:52,080 --> 00:34:54,239
Speaker 1: clear that low iron is not normal just because a

824
00:34:54,239 --> 00:34:56,600
Speaker 1: lot of women suffer from it. It's not normal, and

825
00:34:56,680 --> 00:34:58,560
Speaker 1: like Susie said, we can do the best we can.

826
00:34:59,040 --> 00:35:00,880
Speaker 1: It's also important to know you should be taking your

827
00:35:00,880 --> 00:35:04,480
Speaker 1: iron supplements properly, so i e. Not Taking them within

828
00:35:04,560 --> 00:35:06,360
Speaker 1: about an hour of a cup of tea or coffee

829
00:35:06,360 --> 00:35:08,560
Speaker 1: because the tannin's in something like tea and coffee, you

830
00:35:08,560 --> 00:35:10,920
Speaker 1: can actually inhibit the absorption of iron. So make sure

831
00:35:10,960 --> 00:35:14,040
Speaker 1: you're not taking your iron supplements and washing it down

832
00:35:14,080 --> 00:35:15,520
Speaker 1: with a bit of coffee because you're not doing your

833
00:35:15,520 --> 00:35:16,480
Speaker 1: body any favors.

834
00:35:16,800 --> 00:35:17,720
Speaker 2: Also, make sure.

835
00:35:17,560 --> 00:35:20,680
Speaker 1: That iron is absorbed easier with a vitamin C sauce

836
00:35:20,719 --> 00:35:22,760
Speaker 1: if you take your iron supplements. A lot of brands

837
00:35:22,760 --> 00:35:25,239
Speaker 1: on the market now actually add vitamin C into the

838
00:35:25,320 --> 00:35:27,799
Speaker 1: iron to help the body absorb it. If not take

839
00:35:27,840 --> 00:35:30,400
Speaker 1: it with food, say with dinner with the salad, squeeze

840
00:35:30,440 --> 00:35:32,359
Speaker 1: on some lemon juice or some orange juice, or add

841
00:35:32,360 --> 00:35:33,080
Speaker 1: some capsicum or.

842
00:35:33,080 --> 00:35:34,160
Speaker 2: Tomatoes into the salad.

843
00:35:34,320 --> 00:35:36,440
Speaker 1: That way, the vitamin C can also help to uptake

844
00:35:36,480 --> 00:35:39,040
Speaker 1: the iron absorption as well. And other things such as

845
00:35:39,160 --> 00:35:41,720
Speaker 1: really you know, high fiber products or like Wheat brand

846
00:35:41,719 --> 00:35:44,960
Speaker 1: that can also decrease the effectiveness of iron. So sometimes

847
00:35:45,040 --> 00:35:46,560
Speaker 1: a little bit better to have with maybe like a

848
00:35:46,640 --> 00:35:49,560
Speaker 1: luxeridnimal versus breakfast because a lot of people will have

849
00:35:49,840 --> 00:35:52,239
Speaker 1: tea or coffee or you know, something high fiber like

850
00:35:52,239 --> 00:35:54,440
Speaker 1: Wheat brand with breakfast, So you're just not doing yourself

851
00:35:54,480 --> 00:35:57,640
Speaker 1: any favors with that. You know, Taking the iron tablet

852
00:35:57,640 --> 00:36:00,200
Speaker 1: and hopefully maximizing the absorption of it.

853
00:36:00,200 --> 00:36:02,080
Speaker 4: It's a really good point about the tea and coffee

854
00:36:02,120 --> 00:36:05,480
Speaker 4: because it's I think sometimes something we don't consider. But

855
00:36:05,640 --> 00:36:07,960
Speaker 4: between having a whole grain breakfast cereal, a couple of

856
00:36:07,960 --> 00:36:10,040
Speaker 4: cups of coffee and if you've taken your iron supplement

857
00:36:10,040 --> 00:36:12,400
Speaker 4: in the morning, you can see how that would easily

858
00:36:12,880 --> 00:36:16,239
Speaker 4: impact absorption rates. So it's probably something we probably it's

859
00:36:16,280 --> 00:36:18,719
Speaker 4: good to mention it in terms of timing of supplements.

860
00:36:18,719 --> 00:36:20,560
Speaker 4: It's like vitamin D. Always say you've got to take

861
00:36:20,600 --> 00:36:23,080
Speaker 4: it with food. It's a fat soluble vitamin. It needs

862
00:36:23,120 --> 00:36:25,560
Speaker 4: to be absorbed well. So all of those factors, particularly

863
00:36:25,640 --> 00:36:27,279
Speaker 4: for those who have chronic low iron and are not

864
00:36:27,280 --> 00:36:30,640
Speaker 4: sure why, things to consider in terms of the impact

865
00:36:30,719 --> 00:36:33,759
Speaker 4: on absorption, and particularly if you're taking supplements. But yeah,

866
00:36:33,800 --> 00:36:35,920
Speaker 4: if you feel tired, it's time to get off to

867
00:36:35,960 --> 00:36:37,200
Speaker 4: your GP and have your bloodstone.

868
00:36:37,200 --> 00:36:38,239
Speaker 3: You don't want to leave it too long.

869
00:36:38,480 --> 00:36:41,040
Speaker 1: Yeah, definitely, I generally recommend my clients take the iron

870
00:36:41,040 --> 00:36:43,160
Speaker 1: supplement was for lunch just because of that reason, Like

871
00:36:43,200 --> 00:36:45,040
Speaker 1: it's just easier to avoid the tea and coffee and

872
00:36:45,040 --> 00:36:45,680
Speaker 1: that sort of thing.

873
00:36:45,800 --> 00:36:47,359
Speaker 2: So so that brings us.

874
00:36:47,320 --> 00:36:49,560
Speaker 1: To the end of another episode of The Nuchution Couch.

875
00:36:49,600 --> 00:36:51,720
Speaker 1: We are thrilled to say that we have our tickets

876
00:36:51,719 --> 00:36:55,000
Speaker 1: on sale for our the Diet webinar. So if you

877
00:36:55,040 --> 00:36:57,040
Speaker 1: feel like you are someone that is always on or

878
00:36:57,080 --> 00:36:59,760
Speaker 1: off a dart, you've been programmed from an early age

879
00:36:59,760 --> 00:37:01,440
Speaker 1: to diet or just believe.

880
00:37:01,160 --> 00:37:02,480
Speaker 2: That that's the way it should be.

881
00:37:02,560 --> 00:37:04,200
Speaker 1: If you want to learn how to break free of

882
00:37:04,200 --> 00:37:06,320
Speaker 1: a diet mindset, if you want to learn the science

883
00:37:06,400 --> 00:37:10,640
Speaker 1: behind emotional eating and self sabotage and diet resentment, and

884
00:37:10,680 --> 00:37:12,520
Speaker 1: you want to learn how to build a mindset that

885
00:37:12,600 --> 00:37:15,400
Speaker 1: really supports you and helps you in a really healthy

886
00:37:15,480 --> 00:37:18,160
Speaker 1: way to control your wit long term and break the

887
00:37:18,239 --> 00:37:21,960
Speaker 1: diet cycle. The Ditch the Diet webinars absolutely for you,

888
00:37:22,000 --> 00:37:24,719
Speaker 1: so it's available on our website the Nutrition Couch. As

889
00:37:25,080 --> 00:37:28,239
Speaker 1: is our other new webinar, Eating for Best Self as well,

890
00:37:28,239 --> 00:37:30,040
Speaker 1: and we launched that one last week in line with

891
00:37:30,160 --> 00:37:33,680
Speaker 1: International Women's Day. So both of those webinars are available

892
00:37:33,680 --> 00:37:36,759
Speaker 1: on the nutritioncouch dot com, as is our brand new

893
00:37:36,840 --> 00:37:42,000
Speaker 1: range of protein powders that's available on Designed Bydietitians dot com.

894
00:37:42,000 --> 00:37:43,600
Speaker 1: So we thank you for your support and we will

895
00:37:43,600 --> 00:38:00,680
Speaker 1: catch you in next week's episode, have a great week,