1 00:00:00,920 --> 00:00:03,440 Speaker 1: You may have heard that a Mediterranean diet is the 2 00:00:03,480 --> 00:00:06,160 Speaker 1: best diet for weight loss. You may have also heard 3 00:00:06,200 --> 00:00:09,399 Speaker 1: that the Mediterranean supports cardiac health and reduces the risk 4 00:00:09,480 --> 00:00:11,480 Speaker 1: of developing a number of chronic diseases. 5 00:00:12,080 --> 00:00:16,239 Speaker 2: So is that actually true? Stay on the Nutrition Couch podcast. 6 00:00:15,840 --> 00:00:19,040 Speaker 1: We explore if a Mediterranean diet actually helps with health 7 00:00:19,079 --> 00:00:21,439 Speaker 1: and weight loss long term, and is this the diet 8 00:00:21,480 --> 00:00:22,600 Speaker 1: we should all be following. 9 00:00:22,960 --> 00:00:24,400 Speaker 2: Hi, I'm Susie Burrow and. 10 00:00:24,280 --> 00:00:27,040 Speaker 1: I'm Liam Woden, and as two of Australia's leading dieticians 11 00:00:27,080 --> 00:00:30,000 Speaker 1: who specialize in evidence based nutrition, we bring you The 12 00:00:30,080 --> 00:00:32,800 Speaker 1: Nutrition Couch, a weekly chat on everything that is new 13 00:00:32,840 --> 00:00:36,080 Speaker 1: in the world of food, diets and nutrition. So just 14 00:00:36,120 --> 00:00:38,479 Speaker 1: to let you know today we love during a podcast 15 00:00:38,520 --> 00:00:40,760 Speaker 1: for you dot guys and we're coming up to almost 16 00:00:40,800 --> 00:00:44,560 Speaker 1: twelve months of potties. But in order to support our 17 00:00:44,600 --> 00:00:48,720 Speaker 1: time that it takes to produce the podcast, we do 18 00:00:48,800 --> 00:00:51,199 Speaker 1: need at times to take on sponsors that align with 19 00:00:51,240 --> 00:00:54,600 Speaker 1: our values and so today's episode is a sponsored one 20 00:00:54,680 --> 00:00:58,960 Speaker 1: and it's especially themed and comes to us from cobrom Estate, 21 00:00:59,040 --> 00:01:02,319 Speaker 1: which is our favorite extra virgin olive oil brand. So 22 00:01:02,400 --> 00:01:04,360 Speaker 1: as well as the Mediterranean dirit we will also be 23 00:01:04,440 --> 00:01:07,120 Speaker 1: discussing about a lot about extra virgin olive oil and 24 00:01:07,120 --> 00:01:09,560 Speaker 1: how it is different to regular oil and in particular 25 00:01:09,640 --> 00:01:12,520 Speaker 1: regular olive oil, and also what oils. 26 00:01:12,240 --> 00:01:13,479 Speaker 2: We should actually be cooking with. 27 00:01:13,560 --> 00:01:15,000 Speaker 1: So if for you're hearing a lot about oils, it 28 00:01:15,040 --> 00:01:17,679 Speaker 1: is a sponsored episode, but it is with a partner 29 00:01:17,680 --> 00:01:20,840 Speaker 1: that we love working with. So to be very very clear, 30 00:01:21,480 --> 00:01:23,600 Speaker 1: but to kick us off, Leanne, it's been your first 31 00:01:23,720 --> 00:01:27,440 Speaker 1: Mother's Day, So how did you celebrate with baby Miya 32 00:01:27,760 --> 00:01:28,520 Speaker 1: on the weekend? 33 00:01:29,000 --> 00:01:32,520 Speaker 3: Yeah, so we had a lovely Mother's Day with David 34 00:01:32,520 --> 00:01:34,280 Speaker 3: took us all out to breakfast while I went with 35 00:01:34,319 --> 00:01:36,360 Speaker 3: his mum's and my mom in law and the fam 36 00:01:36,440 --> 00:01:38,600 Speaker 3: as well, and we had a lovely breakfast. And then 37 00:01:38,600 --> 00:01:40,679 Speaker 3: the week before that we celebrated with my mom for 38 00:01:40,720 --> 00:01:42,760 Speaker 3: Mother's Day as well, and again we went to breakfast 39 00:01:42,800 --> 00:01:45,320 Speaker 3: or a breakfast loving family if you haven't guessed already, 40 00:01:45,400 --> 00:01:48,360 Speaker 3: sew which just did lots of good food, and David 41 00:01:48,400 --> 00:01:50,880 Speaker 3: bought me a beautiful little gift of some photos with Mia, 42 00:01:50,960 --> 00:01:53,480 Speaker 3: so that was very sort of personalized, which I really loved. 43 00:01:53,800 --> 00:01:56,400 Speaker 1: It's so beautiful. You've got quite a big family, really, 44 00:01:56,440 --> 00:01:58,960 Speaker 1: isn't there? And they're spread out. You're always been family 45 00:01:58,960 --> 00:02:01,800 Speaker 1: events and family friend That's a lot of celebrating, a 46 00:02:01,800 --> 00:02:02,360 Speaker 1: lot of food. 47 00:02:02,440 --> 00:02:04,240 Speaker 3: Yeah. One of the things I loved about when I 48 00:02:04,240 --> 00:02:06,160 Speaker 3: met David was how close he was to his family, 49 00:02:06,160 --> 00:02:08,160 Speaker 3: and that was something that I you know, I've always 50 00:02:08,160 --> 00:02:10,000 Speaker 3: been really really close to my family. We pop into 51 00:02:10,040 --> 00:02:11,720 Speaker 3: Moms once a week and we go to dinner there. 52 00:02:11,760 --> 00:02:15,720 Speaker 3: So there's always lots of celebrations. There's always lots of food. Yeah, 53 00:02:15,760 --> 00:02:17,359 Speaker 3: so I love wouldn't have it any other way. 54 00:02:17,680 --> 00:02:19,840 Speaker 1: Soon, there'll be lots of kids' birthday parties as they 55 00:02:19,919 --> 00:02:21,200 Speaker 1: all start to get older. 56 00:02:21,480 --> 00:02:21,880 Speaker 2: Definitely. 57 00:02:21,919 --> 00:02:23,520 Speaker 3: And what did you do for your Mother's Day? Did 58 00:02:23,560 --> 00:02:24,880 Speaker 3: the twins do something special? 59 00:02:25,080 --> 00:02:29,000 Speaker 1: Well, my husband does work so. Funnily enough, the mums 60 00:02:29,080 --> 00:02:33,160 Speaker 1: from school my crowd are going on their own Mother's 61 00:02:33,280 --> 00:02:36,959 Speaker 1: Day holiday next week, Love, which is our way of celebrating. 62 00:02:37,400 --> 00:02:39,800 Speaker 1: And as me gets older, you too will be seeking 63 00:02:39,800 --> 00:02:43,160 Speaker 1: out that space. Perhaps, Yeah, I'm for holidays, but on 64 00:02:43,320 --> 00:02:45,440 Speaker 1: the day, we've actually spent it on a picnic with 65 00:02:45,520 --> 00:02:48,640 Speaker 1: my mum and my dad and we've just gone out 66 00:02:48,680 --> 00:02:52,280 Speaker 1: and enjoyed the day. My kids love a picnic, so 67 00:02:52,600 --> 00:02:54,440 Speaker 1: we've packed up the bags and gone on the ferry. 68 00:02:54,520 --> 00:02:57,040 Speaker 1: So it was very pleasant, but perhaps not as relaxing 69 00:02:57,160 --> 00:03:00,720 Speaker 1: as a mother may enjoy. So bring on the school 70 00:03:00,919 --> 00:03:03,920 Speaker 1: mum's trip, I say, that's much more at my alley. 71 00:03:03,919 --> 00:03:05,560 Speaker 2: If I'm completely honest with you. 72 00:03:05,600 --> 00:03:07,320 Speaker 3: That sounds amazing. I think I'll have to jump on 73 00:03:07,320 --> 00:03:08,359 Speaker 3: board one year. 74 00:03:08,560 --> 00:03:10,880 Speaker 1: It will be, yes a big highlight as the kids 75 00:03:10,919 --> 00:03:13,359 Speaker 1: get older, and the best way to spend Mother's Day 76 00:03:13,480 --> 00:03:17,680 Speaker 1: is on your own. Anyway, Moving on to all things 77 00:03:17,760 --> 00:03:20,200 Speaker 1: extra virgin olive oil. So we thought as a way 78 00:03:20,240 --> 00:03:24,320 Speaker 1: of context, it would be really nice to understand some 79 00:03:24,400 --> 00:03:27,160 Speaker 1: of the differences between all of the oils, because indeed, 80 00:03:27,600 --> 00:03:30,760 Speaker 1: you go to the supermarket and there's a million different oils, 81 00:03:30,800 --> 00:03:33,440 Speaker 1: and indeed there's many different olive oils, and then there's 82 00:03:33,520 --> 00:03:34,800 Speaker 1: extra virgin olive oil. 83 00:03:34,920 --> 00:03:37,680 Speaker 2: So to kick us off as. 84 00:03:37,240 --> 00:03:40,320 Speaker 1: Summary of what is one of the key differences between 85 00:03:40,760 --> 00:03:44,320 Speaker 1: regular olive oil and then extra virgin olive oil. So 86 00:03:44,480 --> 00:03:47,240 Speaker 1: extra virgin olive oil, and you'll notice that dietitians like 87 00:03:47,360 --> 00:03:49,920 Speaker 1: Leanna and I always will refer actually we tend to 88 00:03:49,920 --> 00:03:52,960 Speaker 1: always refer to Australian extra virgin olive oil specifically, not 89 00:03:53,000 --> 00:03:55,880 Speaker 1: just olive oil. And the reason we do that is 90 00:03:56,000 --> 00:03:58,440 Speaker 1: not because we're paid megabucks to do it. We do 91 00:03:58,560 --> 00:04:02,840 Speaker 1: it because nutritionally it's very different. So extra virgin olive 92 00:04:02,840 --> 00:04:06,200 Speaker 1: oil is one hundred percent natural juice of the olive. 93 00:04:06,840 --> 00:04:09,960 Speaker 1: The difference in inflavor will depend on the type of 94 00:04:10,000 --> 00:04:13,080 Speaker 1: olives that are used and where they're farmed. But it's 95 00:04:13,160 --> 00:04:16,400 Speaker 1: so good for us and better than even regular olive 96 00:04:16,400 --> 00:04:21,320 Speaker 1: oil because it's exceptionally high in antioxidants and the biophenols 97 00:04:21,480 --> 00:04:24,919 Speaker 1: which have the very powerful health promoting action at a 98 00:04:25,000 --> 00:04:28,160 Speaker 1: cellular level. And so when we look at research on 99 00:04:28,279 --> 00:04:32,000 Speaker 1: extra virgin olive oil, often researchers are taking those very 100 00:04:32,000 --> 00:04:34,839 Speaker 1: specific molecules out and really looking at their modes of 101 00:04:34,880 --> 00:04:37,880 Speaker 1: action to see why do we have such healthy people 102 00:04:37,920 --> 00:04:42,560 Speaker 1: who live in Mediterranean countries. Now, anything that doesn't describe 103 00:04:42,560 --> 00:04:46,400 Speaker 1: it as extra virgin is more refined. So what we 104 00:04:46,560 --> 00:04:49,800 Speaker 1: do know is that in a number of cases of 105 00:04:49,920 --> 00:04:53,799 Speaker 1: oils that may come from overseas, they will sometimes blend 106 00:04:53,960 --> 00:04:57,680 Speaker 1: different years harvests of the olives and to create a 107 00:04:57,760 --> 00:04:59,960 Speaker 1: cheaper product, but one that is a lot more refined. 108 00:05:00,080 --> 00:05:02,640 Speaker 2: And when you do that, you take out a. 109 00:05:02,680 --> 00:05:05,880 Speaker 1: Number of the antioxidants, so it can even create some 110 00:05:05,880 --> 00:05:08,920 Speaker 1: trans fats, it certainly changes the flavor of the oil, 111 00:05:09,440 --> 00:05:11,839 Speaker 1: and so if you see things like light olive oil 112 00:05:12,160 --> 00:05:15,320 Speaker 1: or blended, it can mean that basically it's a lot 113 00:05:15,360 --> 00:05:18,120 Speaker 1: more processed and it's basically not as good for us. 114 00:05:18,120 --> 00:05:20,760 Speaker 2: So when we look at those health benefits, it. 115 00:05:20,680 --> 00:05:25,160 Speaker 1: Comes from that very fresh oil that's harvested and then 116 00:05:25,200 --> 00:05:28,279 Speaker 1: consume relatively quickly. And a little tip I am often 117 00:05:28,320 --> 00:05:31,520 Speaker 1: referring to with my clients yan is if you've invested, 118 00:05:31,560 --> 00:05:34,560 Speaker 1: as we would hope, in really good quality Australian extra 119 00:05:34,640 --> 00:05:37,440 Speaker 1: vision olive oil because we know the standards of our 120 00:05:37,480 --> 00:05:40,440 Speaker 1: farming is so high, and we know that they produce 121 00:05:40,520 --> 00:05:43,880 Speaker 1: right at harvest, so the antioxidant content is really high. 122 00:05:44,279 --> 00:05:46,360 Speaker 1: Is that you can only keep it for a few months. 123 00:05:46,400 --> 00:05:48,600 Speaker 1: You can't have it for two years because it's one 124 00:05:48,600 --> 00:05:51,760 Speaker 1: of those sort of fresh foods and it retains its 125 00:05:51,800 --> 00:05:55,359 Speaker 1: potency and as such the potential health benefits when we 126 00:05:55,440 --> 00:05:57,000 Speaker 1: open it. So you want to keep it away from 127 00:05:57,080 --> 00:05:59,520 Speaker 1: light and you want to consume it within three months 128 00:05:59,560 --> 00:06:01,840 Speaker 1: to make sure or that when you've invested in some 129 00:06:01,920 --> 00:06:05,720 Speaker 1: great quality Australian olive oil that you're getting that antioxidant 130 00:06:05,760 --> 00:06:08,520 Speaker 1: content which is protecting the cell and giving you those 131 00:06:08,600 --> 00:06:11,520 Speaker 1: health promotive benefits when it comes to heart disease, risk, 132 00:06:11,880 --> 00:06:14,080 Speaker 1: risk of developing a number of cancers, and all those 133 00:06:14,120 --> 00:06:17,040 Speaker 1: things we know that help to promote longevity and health 134 00:06:17,080 --> 00:06:20,760 Speaker 1: and the longer lives. Of course, we see in Mediterranean 135 00:06:20,800 --> 00:06:25,200 Speaker 1: cultures which use great quality fresh extraversion olive oil liberally 136 00:06:25,560 --> 00:06:26,880 Speaker 1: in their Mediterranean diet. 137 00:06:27,400 --> 00:06:29,400 Speaker 3: Absolutely, and I think the biggest difference for me is 138 00:06:29,400 --> 00:06:32,000 Speaker 3: actually the taste. You know, if you have a good 139 00:06:32,080 --> 00:06:35,200 Speaker 3: quality Australian Extraversion olive oil, particularly if it's in something 140 00:06:35,240 --> 00:06:37,039 Speaker 3: like a salad or it's you know, you get the 141 00:06:37,080 --> 00:06:40,279 Speaker 3: sourder when you get the what's the sprinkling that we 142 00:06:40,279 --> 00:06:41,520 Speaker 3: put on top of you dip it in the olive 143 00:06:41,520 --> 00:06:45,960 Speaker 3: oil dooka. That's it's a mental like you sprinkle it 144 00:06:45,960 --> 00:06:49,120 Speaker 3: with the dooka. You can taste that good quality Extraversion 145 00:06:49,120 --> 00:06:50,800 Speaker 3: olive oil. And the color, you know, it should be 146 00:06:50,839 --> 00:06:53,040 Speaker 3: that beautiful sort of like it's almost like a light 147 00:06:53,120 --> 00:06:55,680 Speaker 3: green color, isn't it the good quality stuff. 148 00:06:55,720 --> 00:06:59,040 Speaker 1: It's very fragrant. And it's funny actually because I had 149 00:06:59,120 --> 00:07:02,479 Speaker 1: lived with Northern Italians when I had gone to Uni, 150 00:07:03,200 --> 00:07:05,479 Speaker 1: and I've mentioned before in the podcast that they have 151 00:07:05,560 --> 00:07:08,560 Speaker 1: taught me more about food and nutrition than ever because 152 00:07:08,600 --> 00:07:12,320 Speaker 1: I would open their fridge or their pantry and there 153 00:07:12,320 --> 00:07:14,760 Speaker 1: would be literally nothing in there other than perhaps a 154 00:07:14,800 --> 00:07:17,600 Speaker 1: capsicum and an old block of parmesan, and yet they 155 00:07:17,600 --> 00:07:21,320 Speaker 1: would create the most amazing flavors. But the oil was 156 00:07:21,360 --> 00:07:25,480 Speaker 1: always used incredibly liberally, you know, just literally smothered over 157 00:07:25,560 --> 00:07:29,440 Speaker 1: the salad leaves or the greens when served. But the 158 00:07:29,520 --> 00:07:33,320 Speaker 1: interesting thing is when I take her a lovely extravasion 159 00:07:33,720 --> 00:07:36,200 Speaker 1: from Australia that has been gifted to me because I 160 00:07:36,320 --> 00:07:37,600 Speaker 1: like to share it with her because I know she'll 161 00:07:37,600 --> 00:07:41,120 Speaker 1: appreciate the quality, she actually is scared to use it 162 00:07:41,120 --> 00:07:44,520 Speaker 1: because she knows what good quality it is. So because 163 00:07:44,560 --> 00:07:48,560 Speaker 1: she comes from post war where they would basically use 164 00:07:48,560 --> 00:07:51,000 Speaker 1: what was available and buy a cheaper oil because that 165 00:07:51,040 --> 00:07:53,960 Speaker 1: fitted in with the budget, etc. When she gets this 166 00:07:54,120 --> 00:07:56,600 Speaker 1: gold standard oil that I bring her, she doesn't like 167 00:07:56,680 --> 00:07:59,000 Speaker 1: using it because it's like, oh, that's like the really 168 00:07:59,000 --> 00:08:02,240 Speaker 1: good stuff, because she know how healthy that is for us. 169 00:08:02,280 --> 00:08:06,120 Speaker 1: And they will generally also often use that with bread. 170 00:08:06,240 --> 00:08:08,080 Speaker 1: You know, they'll love to dip that for the flavor 171 00:08:08,120 --> 00:08:11,640 Speaker 1: and that beautiful aromatic, you know taste that you get 172 00:08:13,000 --> 00:08:15,240 Speaker 1: and it's those molecules that have been shown to have 173 00:08:15,360 --> 00:08:19,000 Speaker 1: you know, almost an effect like a neurofin like it's 174 00:08:19,040 --> 00:08:21,520 Speaker 1: a very powerful anti inflammatory effect and hence the health 175 00:08:21,520 --> 00:08:24,000 Speaker 1: benefits long term. But yeah, her response is always interesting 176 00:08:24,000 --> 00:08:25,800 Speaker 1: because she like puts it away as the good stuff, 177 00:08:26,640 --> 00:08:30,480 Speaker 1: because yeah, she's aware of usually how expensive that would 178 00:08:30,560 --> 00:08:34,160 Speaker 1: be coming straight from Italy. But we're very lucky here 179 00:08:34,160 --> 00:08:36,720 Speaker 1: that we of course harvest and farm here. Then we 180 00:08:36,760 --> 00:08:39,199 Speaker 1: do have access to some amazing quality oils. And I 181 00:08:39,200 --> 00:08:41,440 Speaker 1: think that you know, we're going to talk about cooking 182 00:08:41,480 --> 00:08:43,719 Speaker 1: a little bit later, but that is just so protective 183 00:08:43,720 --> 00:08:46,840 Speaker 1: of that oil and why perhaps you can cook with 184 00:08:46,840 --> 00:08:49,360 Speaker 1: with these oils compared to blended oils, which are often 185 00:08:49,400 --> 00:08:52,520 Speaker 1: the ones you'll find in supermarkets, which come from overseas. 186 00:08:52,559 --> 00:08:54,800 Speaker 3: Definitely, And I think, I don't know if I was 187 00:08:54,840 --> 00:08:56,480 Speaker 3: just a bit naive when I was younger, I just 188 00:08:56,480 --> 00:08:58,640 Speaker 3: didn't really realize, but I always just used to think 189 00:08:58,760 --> 00:09:01,400 Speaker 3: olive oilers olive oil. So I was like extraversion olive oil. 190 00:09:01,440 --> 00:09:04,240 Speaker 3: Surely that's just maybe a little bit lighter actually thinking, 191 00:09:04,360 --> 00:09:06,480 Speaker 3: I actually used to think that it had like lower 192 00:09:06,520 --> 00:09:08,520 Speaker 3: amounts of calories. It was like a lighter oil I 193 00:09:08,600 --> 00:09:11,760 Speaker 3: used to see things like extra light olive oil and 194 00:09:11,840 --> 00:09:13,559 Speaker 3: think that that was a better option because it was 195 00:09:13,600 --> 00:09:16,320 Speaker 3: like lower calories. I didn't actually understand that it was 196 00:09:16,400 --> 00:09:18,720 Speaker 3: due to the sort of like the refining process. So 197 00:09:19,040 --> 00:09:21,319 Speaker 3: when you guys are listeners at home, when you're hearing 198 00:09:21,360 --> 00:09:24,040 Speaker 3: things like just olive oil or a blended oil, or 199 00:09:24,080 --> 00:09:27,080 Speaker 3: pure olive oil or extra light olive oil, these are 200 00:09:27,120 --> 00:09:30,320 Speaker 3: all actually refined oils. So what we want and the 201 00:09:30,360 --> 00:09:33,560 Speaker 3: top quality oil is extra virgin olive oil. So this 202 00:09:33,720 --> 00:09:36,840 Speaker 3: refining process that's used to produce these olive oils and 203 00:09:36,920 --> 00:09:40,360 Speaker 3: blends and extra lights and pure olive oils, it uses 204 00:09:40,520 --> 00:09:45,400 Speaker 3: high heat, high pressure, and or chemicals to actually bleach, deodorize, 205 00:09:45,400 --> 00:09:48,600 Speaker 3: and neutralize the oil. This actually makes it suitable for 206 00:09:48,679 --> 00:09:51,120 Speaker 3: human consumption. So, as Sushi mentioned, you know, we can 207 00:09:51,160 --> 00:09:53,400 Speaker 3: take different oils from you know, years ago and sort 208 00:09:53,400 --> 00:09:55,960 Speaker 3: of blend them together in different batches and different seasons 209 00:09:56,160 --> 00:09:58,520 Speaker 3: to make sort of these blended oils, but they're nowhere 210 00:09:58,559 --> 00:10:01,920 Speaker 3: near the quality that good quality xtray and extraversion olive 211 00:10:01,920 --> 00:10:04,480 Speaker 3: oil has. And when you're using the high heat, the 212 00:10:04,559 --> 00:10:08,720 Speaker 3: high pressure and the chemicals to neutralize these oils, this 213 00:10:08,800 --> 00:10:12,280 Speaker 3: whole process basically takes out a lot of those healthy compounds. 214 00:10:12,320 --> 00:10:14,840 Speaker 3: It takes away the flavor and the majority of the 215 00:10:14,880 --> 00:10:19,079 Speaker 3: health and functional benefits that a extraversion olive oil actually provides. 216 00:10:19,160 --> 00:10:22,360 Speaker 3: And also a lot of these refined oils can actually 217 00:10:22,360 --> 00:10:24,720 Speaker 3: contain a lot of compounds such as transfats. So if 218 00:10:24,760 --> 00:10:27,480 Speaker 3: you look at the quality of extraversion olive oil, it 219 00:10:27,480 --> 00:10:30,120 Speaker 3: has very very very minimal transpat if any in it. 220 00:10:30,400 --> 00:10:33,200 Speaker 3: And then things like light olive oil, extra light olive 221 00:10:33,240 --> 00:10:35,840 Speaker 3: oil and pure olive oil actually have a lot higher 222 00:10:35,880 --> 00:10:38,439 Speaker 3: amounts of transpats in them, as well as do other 223 00:10:38,480 --> 00:10:41,520 Speaker 3: types of vegetable oil. So there are multiple reasons why 224 00:10:41,559 --> 00:10:44,319 Speaker 3: we want you guys using extraversion olive oil. And you 225 00:10:44,360 --> 00:10:46,640 Speaker 3: would hear many dieticians Susie and I are the same 226 00:10:46,880 --> 00:10:49,160 Speaker 3: basically saying that really one of the only oils we 227 00:10:49,200 --> 00:10:52,080 Speaker 3: have in our pantry is good quality extraversion olive oil. 228 00:10:52,240 --> 00:10:54,440 Speaker 3: I myself also use a little bit of sesament oil 229 00:10:54,480 --> 00:10:57,000 Speaker 3: in cooking, particularly if I'm making like an Asian type 230 00:10:57,000 --> 00:10:59,560 Speaker 3: sturf fry, but the oil I use ninety percent of 231 00:10:59,600 --> 00:11:02,360 Speaker 3: the time, same with Suzi, is our good quality extra 232 00:11:02,440 --> 00:11:06,000 Speaker 3: version olive oil. Because we cann't go past all the 233 00:11:06,080 --> 00:11:10,960 Speaker 3: evidence based research and health properties and antioxidant properties that 234 00:11:10,960 --> 00:11:12,200 Speaker 3: these oils actually contain. 235 00:11:12,559 --> 00:11:15,880 Speaker 1: And that's really important to note because and again we'll 236 00:11:15,920 --> 00:11:18,280 Speaker 1: talk a little bit about fat consumption patterns in Australia 237 00:11:18,280 --> 00:11:21,319 Speaker 1: in a moment, but one of the issues in Australia 238 00:11:21,360 --> 00:11:23,000 Speaker 1: is that we have a huge amount of vegetable oil 239 00:11:23,080 --> 00:11:26,839 Speaker 1: going through our food supply and often when we're even 240 00:11:26,880 --> 00:11:29,480 Speaker 1: eating at Italian restaurants, we can't be guaranteed that the 241 00:11:29,480 --> 00:11:31,720 Speaker 1: oil is the best quality. You know, if you ask 242 00:11:31,760 --> 00:11:34,040 Speaker 1: to see the oil, you'll probably be a little bit disappointed. 243 00:11:34,080 --> 00:11:36,880 Speaker 1: That's probably one of the cheaper varieties, which is an 244 00:11:36,880 --> 00:11:39,560 Speaker 1: ideal for our health. And one of my interests is 245 00:11:39,640 --> 00:11:43,160 Speaker 1: long term raising awareness within the restaurant cafe culture of 246 00:11:43,160 --> 00:11:46,319 Speaker 1: the importance of using better quality oils. But I think LeAnn, 247 00:11:46,600 --> 00:11:48,400 Speaker 1: you get a good nose for it. If you open 248 00:11:48,400 --> 00:11:50,360 Speaker 1: the oil in your pantry and it's got that kind 249 00:11:50,400 --> 00:11:54,040 Speaker 1: of plastic y kind of smell to it, that's a 250 00:11:54,080 --> 00:11:55,680 Speaker 1: sign that it's what I would describe as a. 251 00:11:55,679 --> 00:11:57,440 Speaker 2: Bit rancid and not as fresh. 252 00:11:57,480 --> 00:12:01,040 Speaker 1: You know, you really want that fruitiness to you indicate 253 00:12:01,120 --> 00:12:02,880 Speaker 1: that it is fresh, and definitely keeping an eye on 254 00:12:02,880 --> 00:12:04,439 Speaker 1: when you've bought it, and how long you've had it, 255 00:12:04,640 --> 00:12:07,280 Speaker 1: and replace frequently because of course sometimes we're tempted to 256 00:12:07,280 --> 00:12:10,240 Speaker 1: buy the bigger serves because we think, oh, it's more 257 00:12:10,240 --> 00:12:12,160 Speaker 1: cost effective, But of course if you don't use a 258 00:12:12,240 --> 00:12:15,400 Speaker 1: huge amount, you may have it sitting there for several 259 00:12:15,480 --> 00:12:17,320 Speaker 1: months or as you better to actually buy it smaller 260 00:12:17,360 --> 00:12:19,120 Speaker 1: and replace it more frequently if you don't use it 261 00:12:19,160 --> 00:12:21,360 Speaker 1: a lot. Although Lee and we would certainly be encouraging 262 00:12:21,400 --> 00:12:23,080 Speaker 1: people to try and have a couple of serves. It's 263 00:12:23,080 --> 00:12:25,840 Speaker 1: about forty meal per day, which a lot of the 264 00:12:25,880 --> 00:12:29,079 Speaker 1: research is based around what are the health promoting benefits, 265 00:12:29,080 --> 00:12:31,360 Speaker 1: how much you need to have. But I will also 266 00:12:31,440 --> 00:12:33,200 Speaker 1: say that people can freak out about that. You know, 267 00:12:33,240 --> 00:12:35,360 Speaker 1: adding forty meal or forty grams of fat to your 268 00:12:35,440 --> 00:12:38,080 Speaker 1: day seems to be baric compared to you know, what 269 00:12:38,120 --> 00:12:40,960 Speaker 1: we once would say about low fat diets. But of 270 00:12:41,080 --> 00:12:44,560 Speaker 1: course that's dependent on reducing your fat intake from refined 271 00:12:44,559 --> 00:12:47,280 Speaker 1: oils and processed foods and margarine and all those other 272 00:12:47,280 --> 00:12:50,080 Speaker 1: fats we don't need. So indeed, it's not about adding 273 00:12:50,120 --> 00:12:51,840 Speaker 1: more and more fat to the diet. It's about getting 274 00:12:51,880 --> 00:12:53,880 Speaker 1: the amounts and the ratios right. Which will come back 275 00:12:53,920 --> 00:12:56,400 Speaker 1: to in a second for some practical tips on how 276 00:12:56,440 --> 00:12:59,440 Speaker 1: to perhaps increase your intake of extravergin olive oil without 277 00:12:59,679 --> 00:13:02,080 Speaker 1: consume too much fat in totally in your diet, which 278 00:13:02,080 --> 00:13:04,319 Speaker 1: of course isn't amazing from a calorie perspective. 279 00:13:04,840 --> 00:13:06,800 Speaker 3: Definitely, it's all about those swaps. But I will just 280 00:13:06,840 --> 00:13:09,280 Speaker 3: make a quick point, and I think you mentioned around 281 00:13:09,360 --> 00:13:12,000 Speaker 3: keeping your extra version olive oil out of the sun, Susie. 282 00:13:12,000 --> 00:13:15,160 Speaker 3: Because of that really high antioxidant poly feen our properties 283 00:13:15,160 --> 00:13:17,160 Speaker 3: that they have, the antioxidants that are rich in them, 284 00:13:17,360 --> 00:13:20,240 Speaker 3: you will see all good quality extraversion olive oil in 285 00:13:20,559 --> 00:13:23,520 Speaker 3: dark glass packaging basically, so if you look at the 286 00:13:23,520 --> 00:13:26,160 Speaker 3: comprom estate bottles of olive oil, they're ll in dark 287 00:13:27,080 --> 00:13:29,920 Speaker 3: glass packaging because that helps to prevent things like the sunlight, 288 00:13:29,960 --> 00:13:32,800 Speaker 3: which helps to you know, donat just some of those antioxidants. 289 00:13:32,840 --> 00:13:35,560 Speaker 3: So we definitely want to keep our extraversion olive oil 290 00:13:35,640 --> 00:13:38,600 Speaker 3: in the pantry, preferably somewhere dark in and not sitting 291 00:13:38,600 --> 00:13:41,040 Speaker 3: on the kitchen counter indirect sunlight. And when you look 292 00:13:41,040 --> 00:13:42,840 Speaker 3: at the quality of other types of oils, you know, 293 00:13:42,880 --> 00:13:45,040 Speaker 3: some of the vegetable oils on the market are in 294 00:13:45,200 --> 00:13:48,760 Speaker 3: basically clear plastic containers. That basically just shows you that 295 00:13:48,840 --> 00:13:51,520 Speaker 3: there is really no antioxidant or health benefits from that 296 00:13:51,559 --> 00:13:54,000 Speaker 3: oil because you don't really need to protect it at all. 297 00:13:54,040 --> 00:13:56,680 Speaker 3: So we're really looking for that dark glass sort of 298 00:13:57,720 --> 00:13:58,080 Speaker 3: what am. 299 00:13:57,960 --> 00:14:01,559 Speaker 1: I trying to say, Susi, It's like not clear, it's 300 00:14:01,559 --> 00:14:02,440 Speaker 1: not a glass bottle. 301 00:14:02,480 --> 00:14:04,400 Speaker 2: It's like darker, darker, yeah, exactly. 302 00:14:04,440 --> 00:14:06,440 Speaker 3: So it's protecting it from that sort of sunlight and 303 00:14:06,520 --> 00:14:08,920 Speaker 3: preserving the antioxidant content in that packaging. 304 00:14:09,000 --> 00:14:10,960 Speaker 1: And don't leave your olive oil on the extravesional e 305 00:14:10,960 --> 00:14:13,839 Speaker 1: oil on the bench. Put it under the sink or 306 00:14:13,920 --> 00:14:16,160 Speaker 1: underneath to again protect it from that light. If you've 307 00:14:16,160 --> 00:14:19,400 Speaker 1: got a very light kitchen space. Absolutely all right, Suzi. 308 00:14:19,480 --> 00:14:22,080 Speaker 3: So moving on to our client case study this week, 309 00:14:22,120 --> 00:14:25,360 Speaker 3: and we're really looking at how a Mediterranean style diet 310 00:14:25,480 --> 00:14:28,000 Speaker 3: assists with health and weight loss. And I did one 311 00:14:28,040 --> 00:14:31,280 Speaker 3: of my rotations on the cardiac ward. Oh goodness, I'm 312 00:14:31,280 --> 00:14:33,120 Speaker 3: going to say seven, eight, maybe nine years ago. I 313 00:14:33,240 --> 00:14:35,960 Speaker 3: kind of remember when I last did my dietetic placement, 314 00:14:36,240 --> 00:14:38,840 Speaker 3: and I remember that the Mediterranean diet was back then 315 00:14:38,920 --> 00:14:41,040 Speaker 3: one of the gold standard diets. We were saying to 316 00:14:41,080 --> 00:14:43,400 Speaker 3: all of our cardiac patients but I think since then 317 00:14:43,480 --> 00:14:46,680 Speaker 3: the research is just exploded in terms of this style 318 00:14:46,720 --> 00:14:49,760 Speaker 3: of diet, and now it's not just appropriate for cardiac patients. 319 00:14:49,760 --> 00:14:52,920 Speaker 3: We would say safely as dieticians that the Mediterranean style 320 00:14:53,000 --> 00:14:56,000 Speaker 3: diet is probably the healthiest diet in the world, and 321 00:14:56,040 --> 00:14:59,120 Speaker 3: the diet that we would encourage the majority of our clients. 322 00:14:58,800 --> 00:14:59,640 Speaker 2: To actually follow. 323 00:15:00,320 --> 00:15:03,560 Speaker 3: What does a Mediterranean style diet actually look like? So 324 00:15:03,840 --> 00:15:07,200 Speaker 3: what we want you guys eating lots of our fresh 325 00:15:07,280 --> 00:15:09,680 Speaker 3: vegetables and fruits. You know, frozen and tin is absolutely 326 00:15:09,680 --> 00:15:12,200 Speaker 3: okay as well, so any vegetable, any fruit we want 327 00:15:12,200 --> 00:15:14,360 Speaker 3: in the nuts and the seeds and the legumes. We 328 00:15:14,400 --> 00:15:17,120 Speaker 3: want potatoes of course in their skin for that added fiber. 329 00:15:17,320 --> 00:15:20,840 Speaker 3: We want whole grains, herbs, spices, fish and seafood and 330 00:15:20,920 --> 00:15:24,160 Speaker 3: of course our best quality Australian extra version olive oil. 331 00:15:24,520 --> 00:15:26,960 Speaker 3: So we want all of those things in an abundance 332 00:15:27,000 --> 00:15:29,720 Speaker 3: basically in a Mediterranean style diet. What we want to 333 00:15:29,720 --> 00:15:32,680 Speaker 3: moderate in our diet is things like chicken, eggs and 334 00:15:32,760 --> 00:15:34,640 Speaker 3: dairyes such as cheese and yogurt. We don't want a 335 00:15:34,680 --> 00:15:36,640 Speaker 3: huge amount of it, we want a moderate amount of it, 336 00:15:36,840 --> 00:15:39,200 Speaker 3: and things that we want to eat less of or 337 00:15:39,320 --> 00:15:42,400 Speaker 3: in very small amounts, are things like red meat, sugar, 338 00:15:42,400 --> 00:15:45,680 Speaker 3: sweetened beverages like soft drinks, any sort of added sugars, 339 00:15:45,920 --> 00:15:49,600 Speaker 3: processed meats, refined grains, refined oils, any other type of 340 00:15:49,720 --> 00:15:51,960 Speaker 3: sort of highly processed food or what I tend to 341 00:15:52,040 --> 00:15:54,760 Speaker 3: term like a soul food. So basically the base of 342 00:15:54,800 --> 00:15:57,560 Speaker 3: our diet is more of that sort of I would say, 343 00:15:57,560 --> 00:16:00,480 Speaker 3: more like a pescatarian style diet susy. Of course, we 344 00:16:00,520 --> 00:16:02,600 Speaker 3: have the addition of the added fat. This isn't the 345 00:16:02,600 --> 00:16:04,760 Speaker 3: type of diet where it's a very low fat diet. 346 00:16:04,840 --> 00:16:07,080 Speaker 3: It's a very high carb diet. It's a very I guess, 347 00:16:07,240 --> 00:16:09,800 Speaker 3: flexible approach to eating where we're focusing on a lot 348 00:16:09,840 --> 00:16:12,040 Speaker 3: of plants, a lot of fiber, and a lot of 349 00:16:12,120 --> 00:16:14,000 Speaker 3: good quality Extraversion olive oil. 350 00:16:14,160 --> 00:16:16,720 Speaker 1: And I think where we get it wrong a little 351 00:16:16,760 --> 00:16:19,440 Speaker 1: bit is that we leave in our processed snack food 352 00:16:19,480 --> 00:16:22,360 Speaker 1: and our biscuits and our chocolate bars, and then add 353 00:16:22,520 --> 00:16:25,120 Speaker 1: the extraversion olive oil and the avocado and the nuts 354 00:16:25,160 --> 00:16:27,040 Speaker 1: and seeds, and then wonder where we're going wrong. So 355 00:16:27,120 --> 00:16:30,880 Speaker 1: let's be very clearly in that a traditional Mediterranean diet 356 00:16:31,080 --> 00:16:34,640 Speaker 1: includes very little, minimal, if any processed food. So I'm 357 00:16:34,680 --> 00:16:38,280 Speaker 1: talking no refined cereals. I'm talking not very much bread. 358 00:16:38,320 --> 00:16:43,320 Speaker 1: I'm talking the carbohydrates coming largely from legumes. I'm talking 359 00:16:43,400 --> 00:16:46,920 Speaker 1: about minimal amounts, no snack bars, no biscuits. You know, 360 00:16:47,000 --> 00:16:49,440 Speaker 1: it really is very very low in processed food, and 361 00:16:49,480 --> 00:16:53,040 Speaker 1: as such, the intake of refined vegetable fats is very 362 00:16:53,120 --> 00:16:56,280 Speaker 1: very low. So yes, there is a license to increase 363 00:16:56,320 --> 00:16:58,720 Speaker 1: the amount of extraversion oi oil you're using and enjoy 364 00:16:58,720 --> 00:17:01,400 Speaker 1: it with your salad dressings, with your vegetables to flavor 365 00:17:01,440 --> 00:17:04,440 Speaker 1: them up, and to enjoy your avocado and some nuts 366 00:17:04,440 --> 00:17:06,240 Speaker 1: and seeds as part of your day to day intake 367 00:17:06,280 --> 00:17:08,560 Speaker 1: to get your sixty eighty one hundred grams of fat 368 00:17:08,560 --> 00:17:11,600 Speaker 1: per day. But that leaves very little room for our 369 00:17:11,640 --> 00:17:14,000 Speaker 1: friend uber eats, and very little room for a sneaky 370 00:17:14,000 --> 00:17:16,360 Speaker 1: cafe lunch with heaps of mao and all the little 371 00:17:16,400 --> 00:17:20,760 Speaker 1: lextras that slip into Western diets which render the benefits 372 00:17:20,800 --> 00:17:24,520 Speaker 1: of the Mediterranean diet negated. So it's a complete shift 373 00:17:24,720 --> 00:17:29,199 Speaker 1: away from processed food too, as you described, fresh natural 374 00:17:29,240 --> 00:17:33,520 Speaker 1: whole foods and very little takeaway and food's eaten away 375 00:17:33,520 --> 00:17:35,080 Speaker 1: from the home. So I'll give you an example of 376 00:17:35,080 --> 00:17:37,479 Speaker 1: a meal that I would be served when I go 377 00:17:37,520 --> 00:17:41,320 Speaker 1: and visit who I call the Italians. So there's always 378 00:17:41,320 --> 00:17:44,080 Speaker 1: bread on the table end, but the bread is that 379 00:17:44,200 --> 00:17:47,640 Speaker 1: crusty kind of penny bread, and they generally don't eat 380 00:17:47,680 --> 00:17:50,159 Speaker 1: the middle, so they'll just pull that white bin out 381 00:17:50,640 --> 00:17:52,760 Speaker 1: or toast it and then have just the crust, so 382 00:17:52,800 --> 00:17:55,480 Speaker 1: that's always on the table, or like grissini kind of 383 00:17:55,520 --> 00:17:59,120 Speaker 1: breadstick things. So not like car but just very specific 384 00:17:59,119 --> 00:18:02,399 Speaker 1: types of carbohydrate. Often the meal will start with some 385 00:18:02,440 --> 00:18:05,119 Speaker 1: sort of soup like a minnestroni a boody bean, So 386 00:18:05,160 --> 00:18:07,359 Speaker 1: again those serves of legumes, at least a couple of 387 00:18:07,400 --> 00:18:12,760 Speaker 1: serves of vegetables my homemade stock, so already vegetable dents 388 00:18:12,840 --> 00:18:15,639 Speaker 1: before you even start. Now they're northern, so there'll be 389 00:18:15,640 --> 00:18:20,879 Speaker 1: a protein, so it's usually fish, so swordfish, salmon, reasonable portion, 390 00:18:21,040 --> 00:18:23,480 Speaker 1: chicken breast, a red meat maybe once a week, something 391 00:18:23,560 --> 00:18:26,880 Speaker 1: like a veal, and that would be served with one 392 00:18:26,960 --> 00:18:30,240 Speaker 1: or two like very plain vegetables, so zucchini strips or 393 00:18:30,680 --> 00:18:34,320 Speaker 1: red capsicum, drizzled again with extra virgin olive oil, and 394 00:18:34,359 --> 00:18:37,320 Speaker 1: then the meal will be finished with salad, which is 395 00:18:37,440 --> 00:18:39,600 Speaker 1: just leaves. So when we say salad, it doesn't have 396 00:18:39,840 --> 00:18:42,439 Speaker 1: all the bits that we throw in, just the leaves 397 00:18:42,440 --> 00:18:46,679 Speaker 1: generally ridicule or just some regular sort of lettuce romano 398 00:18:46,800 --> 00:18:49,520 Speaker 1: lettuce again with extra virgin olive oil. So a couple 399 00:18:49,560 --> 00:18:52,000 Speaker 1: of servis at least there, and then it will be 400 00:18:52,040 --> 00:18:54,680 Speaker 1: finished with some biscotta and then maybe coffee. 401 00:18:54,760 --> 00:18:56,280 Speaker 2: So it's a long period. 402 00:18:56,280 --> 00:18:58,240 Speaker 1: You'd be sitting there for at least an hour, probably 403 00:18:58,280 --> 00:19:00,439 Speaker 1: closer to two, would probably be closer up eight o'clock 404 00:19:00,480 --> 00:19:04,200 Speaker 1: by the time the whole meal was served, after six 405 00:19:04,320 --> 00:19:06,119 Speaker 1: or a good couple of hours of the family sitting 406 00:19:06,200 --> 00:19:09,479 Speaker 1: served in courses. But you can see you're getting you know, 407 00:19:09,600 --> 00:19:12,639 Speaker 1: three four, five, six veggie serves in that meal, a 408 00:19:12,760 --> 00:19:14,920 Speaker 1: very lean serve of protein and at least a couple 409 00:19:14,960 --> 00:19:18,119 Speaker 1: of serves of extra version olive oil, so delicious fresh 410 00:19:18,200 --> 00:19:21,919 Speaker 1: and very little refined carbohydrate if any it's part of 411 00:19:21,960 --> 00:19:25,120 Speaker 1: that meal. So yeah, it's quite different. It's a style 412 00:19:25,160 --> 00:19:29,159 Speaker 1: of eating we should really describe as opposed to a diet. 413 00:19:29,960 --> 00:19:32,399 Speaker 1: It's a way of doing things so that the food 414 00:19:32,480 --> 00:19:36,000 Speaker 1: is generally fresh. You're cooking with fresh produce and cooking 415 00:19:36,000 --> 00:19:39,440 Speaker 1: things very simply but with beautiful flavor. Coming mainly from 416 00:19:39,440 --> 00:19:41,679 Speaker 1: the extraversion olive oil. Quite a lot of salt to have, 417 00:19:41,720 --> 00:19:44,400 Speaker 1: to be honest, but loads and loads of veggie matter 418 00:19:44,600 --> 00:19:45,320 Speaker 1: to help buffer that. 419 00:19:46,000 --> 00:19:47,439 Speaker 3: And I love that, and I love to focus on, 420 00:19:47,680 --> 00:19:51,240 Speaker 3: you know, eating with family, eating slowly, no distractions, taking 421 00:19:51,280 --> 00:19:53,960 Speaker 3: your time between courses. It's not like we're shoveling it 422 00:19:54,000 --> 00:19:56,800 Speaker 3: all down. And I think, contrary to properly believe, they 423 00:19:56,840 --> 00:19:59,160 Speaker 3: actually only have a small amount of our call as well. 424 00:19:59,160 --> 00:20:01,080 Speaker 3: I think a lot of people think that a traditional 425 00:20:01,119 --> 00:20:03,560 Speaker 3: Mediterranean diet has a ton of red wine in it. 426 00:20:03,560 --> 00:20:06,639 Speaker 3: It doesn't. Alcohola is very much drunk in moderation. So 427 00:20:06,880 --> 00:20:08,879 Speaker 3: it's not something like we would just pour ourselves a 428 00:20:08,920 --> 00:20:11,000 Speaker 3: winer a beer every single night because we've had a 429 00:20:11,000 --> 00:20:13,879 Speaker 3: bad day. It's really the focus of the meal is 430 00:20:13,920 --> 00:20:17,399 Speaker 3: on family and on sharing, and on eating slowly and 431 00:20:17,440 --> 00:20:20,159 Speaker 3: really savoring that. So a lot of the principles of 432 00:20:20,320 --> 00:20:23,280 Speaker 3: sort of that Mediterranean approach isn't just to do with 433 00:20:23,320 --> 00:20:25,600 Speaker 3: the food. It's about the environment that the food is 434 00:20:25,600 --> 00:20:27,840 Speaker 3: eaten in as well. But what I really love about 435 00:20:27,840 --> 00:20:30,760 Speaker 3: the focus with the Mediterranean diet, Susie, is that the 436 00:20:30,840 --> 00:20:33,520 Speaker 3: focus is on the veggies and legumes, like we start 437 00:20:33,560 --> 00:20:35,600 Speaker 3: with the veggies and the legumes and the good quality 438 00:20:35,600 --> 00:20:38,439 Speaker 3: extraversion olive and we sort of build the meals around this, 439 00:20:38,720 --> 00:20:41,119 Speaker 3: whereas Ossies tend to whack a bit of protein on 440 00:20:41,160 --> 00:20:43,720 Speaker 3: their plate, add the carbs on and then they sprinkle 441 00:20:43,760 --> 00:20:45,600 Speaker 3: some veggies on. At the end, we've got the mix 442 00:20:45,800 --> 00:20:49,200 Speaker 3: completely wronged and we were overeating our protein, we're overreading 443 00:20:49,200 --> 00:20:52,760 Speaker 3: our carbs, and we're significantly underreating our vegetables and salads, 444 00:20:52,880 --> 00:20:55,880 Speaker 3: and most families in Australia, I would say, Susie don't 445 00:20:55,920 --> 00:20:58,960 Speaker 3: really even eat legumes or really know what to do 446 00:20:59,080 --> 00:21:02,520 Speaker 3: with them either. That the Mediterranean style diet is really 447 00:21:03,080 --> 00:21:05,680 Speaker 3: focused on a high legging intake because we know they're 448 00:21:05,720 --> 00:21:08,359 Speaker 3: one of the best foods for health overall and in 449 00:21:08,400 --> 00:21:09,960 Speaker 3: particular our gut health as well. 450 00:21:10,040 --> 00:21:13,160 Speaker 1: It is it's absolutely basing those meals much more around vegetables. 451 00:21:13,160 --> 00:21:14,919 Speaker 1: And I know people are listening thinking, oh, but when 452 00:21:14,960 --> 00:21:17,439 Speaker 1: I've been to Italy, there's a lot of pasta and 453 00:21:17,520 --> 00:21:19,720 Speaker 1: a lot of pizza. But let's also be aware that 454 00:21:19,720 --> 00:21:22,719 Speaker 1: that's not necessarily traditional or when it's consumed as part 455 00:21:22,760 --> 00:21:24,960 Speaker 1: of those cultures. They still tend to have quite a 456 00:21:25,080 --> 00:21:28,480 Speaker 1: high proportion of vegetables. They're making that tomato sauce themselves 457 00:21:28,800 --> 00:21:31,640 Speaker 1: from scratch in a traditional setting. So let's be very clear, 458 00:21:31,680 --> 00:21:35,240 Speaker 1: we're talking about a traditional, not westernized, you know, Italian 459 00:21:35,320 --> 00:21:39,280 Speaker 1: fast food, takeaway version of Italian food. But when we 460 00:21:39,320 --> 00:21:41,399 Speaker 1: take a really close look at the Mediterranean diet, you're right, 461 00:21:41,440 --> 00:21:43,560 Speaker 1: it's seven to ten serves of fresh fruits and vegetables 462 00:21:43,640 --> 00:21:46,480 Speaker 1: every single day. That is a lot. I would argue, well, 463 00:21:46,960 --> 00:21:49,440 Speaker 1: we know the data Land shows that you know, less 464 00:21:49,480 --> 00:21:52,240 Speaker 1: than one in ten Australians get anywhere near that amount 465 00:21:52,880 --> 00:21:55,720 Speaker 1: of the basic three five serves that alone, seven to ten, 466 00:21:55,920 --> 00:21:58,439 Speaker 1: So you know, simply, you know, adding a course of 467 00:21:58,480 --> 00:22:01,320 Speaker 1: salad or soup or vegetables into your evening meal is 468 00:22:01,320 --> 00:22:03,800 Speaker 1: a really good starting point. And having a couple of 469 00:22:03,800 --> 00:22:06,600 Speaker 1: plant based meals each week and slashing that protein serve 470 00:22:06,720 --> 00:22:08,760 Speaker 1: right down to you know, palm one hundred, one hundred 471 00:22:08,800 --> 00:22:10,919 Speaker 1: and twenty one hundred and fifty grams, that'd be I 472 00:22:10,960 --> 00:22:13,520 Speaker 1: reckon half what most of my clients would start out with, 473 00:22:13,600 --> 00:22:17,240 Speaker 1: particularly the men. And then it's seasoning away from creamy 474 00:22:17,240 --> 00:22:20,040 Speaker 1: sauces and really going for basic flavors with like a 475 00:22:20,280 --> 00:22:25,000 Speaker 1: plain sort of bastomach salt, lemon, very good quality extravergent 476 00:22:25,040 --> 00:22:27,960 Speaker 1: olive oil, and simplifying the meals. So yeah, it is 477 00:22:28,000 --> 00:22:29,960 Speaker 1: a style of eating as opposed to a diet. And 478 00:22:29,960 --> 00:22:31,800 Speaker 1: I guess the follow on question from that, how does 479 00:22:31,840 --> 00:22:34,680 Speaker 1: it work with weight control? Well, the theory is that 480 00:22:34,800 --> 00:22:38,080 Speaker 1: the higher fat proportion promotes society and fullness, as does 481 00:22:38,119 --> 00:22:40,679 Speaker 1: a higher vegetable and fiber content. But I want to 482 00:22:40,680 --> 00:22:43,040 Speaker 1: be really clear, it won't work if you just do 483 00:22:43,119 --> 00:22:44,879 Speaker 1: those parts of it, as I say, cherry pick the 484 00:22:44,920 --> 00:22:46,800 Speaker 1: diet and do the parts of the Mediterranean you like, 485 00:22:46,840 --> 00:22:50,080 Speaker 1: and then keep your old reward based eating with lashings 486 00:22:50,080 --> 00:22:53,600 Speaker 1: of wine and desserts and all the other processed food. 487 00:22:53,640 --> 00:22:56,200 Speaker 1: So you really want to have to make a commitment 488 00:22:56,359 --> 00:22:58,960 Speaker 1: to getting rid of the process snack food and treats 489 00:22:59,560 --> 00:23:01,879 Speaker 1: if you're want the Mediterranean's diet to work from a 490 00:23:01,880 --> 00:23:04,760 Speaker 1: weight control perspective. Otherwise you'll get some of the benefits 491 00:23:04,800 --> 00:23:08,159 Speaker 1: of a high antioxidant, high fiber nutrient rich diet, but 492 00:23:08,320 --> 00:23:10,359 Speaker 1: you won't necessarily get weight loss because you'll find your 493 00:23:10,400 --> 00:23:11,280 Speaker 1: calories are too high. 494 00:23:11,280 --> 00:23:12,280 Speaker 2: So do be aware of that. 495 00:23:12,320 --> 00:23:15,160 Speaker 1: You know, it's not about adding in all the good 496 00:23:15,160 --> 00:23:17,600 Speaker 1: bits of the Mediterranean, And then leaving in your treats, 497 00:23:17,640 --> 00:23:20,520 Speaker 1: you've really got to shift completely to a much less 498 00:23:20,640 --> 00:23:23,040 Speaker 1: processed form of eating most of the time. 499 00:23:23,320 --> 00:23:25,960 Speaker 3: Absolutely, and then talking about the evidence, because you know, Sousi, 500 00:23:26,040 --> 00:23:29,160 Speaker 3: we are on evidence based podcast. There are numerous, numerous, 501 00:23:29,280 --> 00:23:32,439 Speaker 3: numerous studies about the Mediterranean diet. So some of the 502 00:23:32,480 --> 00:23:34,919 Speaker 3: potential benefits. Of course, we know it's great for our 503 00:23:34,960 --> 00:23:37,600 Speaker 3: cardiac health. It helps to promote heart health, and it 504 00:23:37,640 --> 00:23:40,119 Speaker 3: actually helps to reduce things like heart attacks as well. 505 00:23:40,320 --> 00:23:43,240 Speaker 3: It can support healthy blood sugar levels for our diabetics 506 00:23:43,240 --> 00:23:46,040 Speaker 3: and our prediabetics. This is a wonderful style of eating 507 00:23:46,080 --> 00:23:48,320 Speaker 3: to follow, but as Zusie said, we really want to 508 00:23:48,359 --> 00:23:50,760 Speaker 3: follow it in its entirety, not just cherry pick the 509 00:23:50,760 --> 00:23:53,240 Speaker 3: parts that we like. There's been a few studies that 510 00:23:53,280 --> 00:23:56,119 Speaker 3: have shown that it could be potentially protective for brain function, 511 00:23:56,520 --> 00:23:59,240 Speaker 3: so it can actually help to prevent that cognitive decline 512 00:23:59,280 --> 00:24:01,360 Speaker 3: as you get older, and I think this is maybe 513 00:24:01,440 --> 00:24:04,800 Speaker 3: perhaps due to the high antioxidant contents in things like 514 00:24:04,840 --> 00:24:08,240 Speaker 3: the extravergent lovalla. So basically that's a few of the 515 00:24:08,359 --> 00:24:10,960 Speaker 3: I guess more evidence based reasons why we might want 516 00:24:11,000 --> 00:24:12,960 Speaker 3: to follow it. But it is absolutely a style of 517 00:24:12,960 --> 00:24:16,040 Speaker 3: eating that anybody, no matter the age. If you're you know, 518 00:24:16,080 --> 00:24:18,040 Speaker 3: a toddler, if you're a young teen, if you're a 519 00:24:18,040 --> 00:24:22,040 Speaker 3: young adult, if you're hitting your eighties or ninety years old, 520 00:24:22,080 --> 00:24:24,560 Speaker 3: you're listening to the Nutrition Couch. If you are, that's fabulous, 521 00:24:24,600 --> 00:24:27,080 Speaker 3: good on you. But it's basically a style of eating 522 00:24:27,080 --> 00:24:29,880 Speaker 3: that anybody can follow, and it really is something that 523 00:24:30,600 --> 00:24:32,560 Speaker 3: is really quite seasonal as well, so you really want 524 00:24:32,600 --> 00:24:34,520 Speaker 3: to choose the different types of fruits and veggies and 525 00:24:34,520 --> 00:24:36,760 Speaker 3: grains that are in season and local as well. So 526 00:24:36,800 --> 00:24:39,439 Speaker 3: that can really help from like a budgeting perspective as well. 527 00:24:39,520 --> 00:24:41,680 Speaker 1: It can and a couple of others when it comes 528 00:24:41,720 --> 00:24:44,600 Speaker 1: to women's health, in particular, reduced risk of developing breast 529 00:24:44,600 --> 00:24:47,200 Speaker 1: cancer and I also think prostate cancer with that forty 530 00:24:47,240 --> 00:24:50,280 Speaker 1: milk per day because of that powerful antioxidant effect. So 531 00:24:50,280 --> 00:24:52,880 Speaker 1: there's some really strong research and emerging research that comes 532 00:24:52,880 --> 00:24:55,879 Speaker 1: from adopting those health programs, which lends itself to the 533 00:24:55,920 --> 00:24:58,080 Speaker 1: next thing we wanted to speak about, liam which was 534 00:24:58,119 --> 00:25:00,600 Speaker 1: something I picked up from the media. Re was a 535 00:25:00,640 --> 00:25:04,480 Speaker 1: reference to Amiga three and Amiga six ratios, which I 536 00:25:04,480 --> 00:25:06,639 Speaker 1: think is good that we're starting to talk about that 537 00:25:06,720 --> 00:25:11,720 Speaker 1: because that brings into discussion the importance of fat balance 538 00:25:11,760 --> 00:25:15,720 Speaker 1: when it comes to eating for inflammation. So whenever we 539 00:25:15,720 --> 00:25:18,520 Speaker 1: talk about inflammation on our body, it goes crazy. Everyone's 540 00:25:18,560 --> 00:25:22,200 Speaker 1: really interested in anti inflammatory diets and anti inflammatory foods, 541 00:25:22,720 --> 00:25:25,880 Speaker 1: and so indeed, parts of the Mediterranean diet are very 542 00:25:26,240 --> 00:25:28,440 Speaker 1: powerful when it comes to inflammation in the body, So 543 00:25:28,720 --> 00:25:31,560 Speaker 1: higher levels of fresh fruits and vegetables and high antioxidant 544 00:25:31,560 --> 00:25:35,480 Speaker 1: content foods and reducing processed sugars and process fats. But 545 00:25:35,560 --> 00:25:38,800 Speaker 1: the other underlying factor is the amounts of different types 546 00:25:38,840 --> 00:25:40,919 Speaker 1: of fats we have. And it's a little bit complicated, 547 00:25:40,960 --> 00:25:42,639 Speaker 1: so just move with me here as I talk you 548 00:25:42,680 --> 00:25:46,680 Speaker 1: through it. But basically, when we look at traditional diets 549 00:25:46,720 --> 00:25:49,280 Speaker 1: that did not include any process food had a high 550 00:25:49,320 --> 00:25:52,280 Speaker 1: intake of Amiga three fats naturally from a higher fish 551 00:25:52,320 --> 00:25:55,119 Speaker 1: intake or seeds and grains that were higher in a 552 00:25:55,160 --> 00:25:59,159 Speaker 1: mega three content, they had a ratio basically of the 553 00:25:59,160 --> 00:26:01,560 Speaker 1: good fats to bad fats that was very very even, 554 00:26:01,760 --> 00:26:04,160 Speaker 1: so much much healthier, much more good fat was going 555 00:26:04,200 --> 00:26:07,639 Speaker 1: into our diet than process fat and saturated fats. 556 00:26:07,359 --> 00:26:08,159 Speaker 2: From meat and dairy. 557 00:26:08,480 --> 00:26:11,680 Speaker 1: Now, what we know is when it comes to promoting 558 00:26:11,720 --> 00:26:14,679 Speaker 1: anti inflammatory effects, we want a ratio of the different 559 00:26:14,680 --> 00:26:17,640 Speaker 1: types of fats, our saturated fat, our mono unsaturated fat, 560 00:26:17,640 --> 00:26:21,520 Speaker 1: which includes extra virgin olive oil and avocado and almonds 561 00:26:21,520 --> 00:26:25,159 Speaker 1: and peanuts, and our long chain poly unsaturated fats the peas, 562 00:26:25,240 --> 00:26:27,840 Speaker 1: which include our A Mega three fats found in fish 563 00:26:27,920 --> 00:26:30,840 Speaker 1: and limb seeds and walnuts. We want those ratios to 564 00:26:30,880 --> 00:26:32,680 Speaker 1: be a one to one to one ratio, and that's 565 00:26:32,680 --> 00:26:35,959 Speaker 1: what we would describe as an anti inflammatory diet. So 566 00:26:36,000 --> 00:26:39,400 Speaker 1: there's a trick to achieving this in the diet when 567 00:26:39,440 --> 00:26:41,360 Speaker 1: it comes to balancing it out, and this is what 568 00:26:41,440 --> 00:26:43,680 Speaker 1: you may hear is the Amiga three to Amiga six 569 00:26:43,800 --> 00:26:48,080 Speaker 1: ratios because the Amiga six fats come through our diet 570 00:26:48,119 --> 00:26:51,080 Speaker 1: because of processed vegetable oil. And we get a lot 571 00:26:51,119 --> 00:26:54,240 Speaker 1: of processed vegetable oil from any kind of processed food 572 00:26:54,359 --> 00:26:59,680 Speaker 1: snack food, potato chips, biscuits, fast food, fried food, because 573 00:26:59,680 --> 00:27:02,840 Speaker 1: they're us using vegetable oils generally to cook with as 574 00:27:02,880 --> 00:27:06,040 Speaker 1: an ingredient, whether it's palm oil or blended vegetable oil. 575 00:27:06,800 --> 00:27:09,240 Speaker 1: So one of the most powerful ways that you can 576 00:27:09,320 --> 00:27:12,159 Speaker 1: improve those ratios, as we've mentioned already, is to reduce 577 00:27:12,160 --> 00:27:14,760 Speaker 1: that intake of processed foods, and straight away we've spoken 578 00:27:14,760 --> 00:27:17,840 Speaker 1: about it before on the potty. When you see vegetable 579 00:27:17,840 --> 00:27:20,040 Speaker 1: oil on an ingredient list, when you see palm oil, 580 00:27:20,040 --> 00:27:21,720 Speaker 1: put it back. It's really not going to be good 581 00:27:21,720 --> 00:27:23,400 Speaker 1: for your health, and it's certainly not good for those 582 00:27:23,440 --> 00:27:27,080 Speaker 1: fatty acid ratios. We definitely want high amega three foods 583 00:27:27,080 --> 00:27:30,440 Speaker 1: on a daily basis, so our oily fish, our seeds, 584 00:27:30,440 --> 00:27:33,120 Speaker 1: things like our walnuts, our limb seeds, our pumpkin seeds 585 00:27:33,160 --> 00:27:35,800 Speaker 1: every single day to boost out intake of those very 586 00:27:35,800 --> 00:27:38,600 Speaker 1: important fats found only in a handful of foods. And 587 00:27:38,640 --> 00:27:41,159 Speaker 1: then we also want to be cooking with our extravergent 588 00:27:41,200 --> 00:27:43,720 Speaker 1: olive oil and getting a serve of or two or 589 00:27:43,760 --> 00:27:46,520 Speaker 1: three of the mono unsaturated fats from that and perhaps 590 00:27:46,520 --> 00:27:49,879 Speaker 1: avocado and almonds each day. And when you have that 591 00:27:49,960 --> 00:27:53,520 Speaker 1: focus on choosing lean meats and dairy, a few serves 592 00:27:53,560 --> 00:27:57,840 Speaker 1: of the long chain natural polyunsaturated fats of seeds, walnuts, 593 00:27:57,920 --> 00:28:00,600 Speaker 1: Omega three fats. You get your extravert genn ollive oil 594 00:28:00,640 --> 00:28:02,720 Speaker 1: a couple of times a day, as well as perhaps 595 00:28:02,720 --> 00:28:07,360 Speaker 1: some avocados, some almonds, and then you keep your intake 596 00:28:07,400 --> 00:28:10,680 Speaker 1: of those process fats and saturated fats as low as possible, 597 00:28:11,040 --> 00:28:13,120 Speaker 1: and that is the most powerful way you can help 598 00:28:13,160 --> 00:28:16,880 Speaker 1: to reduce inflammation the information pathways in the body naturally 599 00:28:17,440 --> 00:28:19,960 Speaker 1: and absolutely. And when I look at my client's diets, 600 00:28:20,080 --> 00:28:22,120 Speaker 1: very few of them will be getting the ratios quite 601 00:28:22,200 --> 00:28:24,800 Speaker 1: right because often they're missing out on the amounts of 602 00:28:24,800 --> 00:28:26,880 Speaker 1: oily fish and seeds and nuts they need, and they're 603 00:28:26,920 --> 00:28:29,480 Speaker 1: certainly not reducing their intake of vegetable oils because they're 604 00:28:29,520 --> 00:28:32,040 Speaker 1: still eating out a lot or ordering uber eats, and 605 00:28:32,240 --> 00:28:34,680 Speaker 1: naturally we'll be getting vegetable oils through that. So that's 606 00:28:34,680 --> 00:28:36,960 Speaker 1: certainly an area that many of us can work on 607 00:28:37,760 --> 00:28:40,720 Speaker 1: with your clients. Where do you when you're fixing those 608 00:28:40,840 --> 00:28:43,880 Speaker 1: ratios up? What are the foods you're targeting to help 609 00:28:43,920 --> 00:28:46,640 Speaker 1: get sort of a natural anti inflammatory effect from the diet. 610 00:28:47,280 --> 00:28:50,040 Speaker 3: As you said, definitely definitely reducing the amount of processed 611 00:28:50,040 --> 00:28:52,080 Speaker 3: foods and not taking them all out. I do believe 612 00:28:52,080 --> 00:28:55,080 Speaker 3: that balance is key for healthy lifestyle long term. But 613 00:28:55,320 --> 00:28:57,920 Speaker 3: just I think it's the snacking. I think we snack 614 00:28:58,000 --> 00:29:00,400 Speaker 3: too much. Particularly my busy Mum's clients are I work 615 00:29:00,440 --> 00:29:02,840 Speaker 3: with that are busy, they've got kids, they're either grazing 616 00:29:02,840 --> 00:29:05,360 Speaker 3: off the kids plates, or they're just randomly snacking themselves 617 00:29:05,360 --> 00:29:07,560 Speaker 3: because they're running out the door, they're eating in the car, 618 00:29:07,720 --> 00:29:09,600 Speaker 3: or they're just kind of like grabbing stuff out of 619 00:29:09,600 --> 00:29:12,640 Speaker 3: their kids lunchboxes that they didn't finish off. So the 620 00:29:12,680 --> 00:29:15,840 Speaker 3: more package based snacks we have, the worse off that 621 00:29:15,960 --> 00:29:17,760 Speaker 3: ratio is. And what I find a lot of my 622 00:29:17,800 --> 00:29:20,080 Speaker 3: clients are doing is kipping the main meals and where 623 00:29:20,080 --> 00:29:22,600 Speaker 3: we're going to get in those good quality you know, 624 00:29:22,720 --> 00:29:25,080 Speaker 3: amiga three sort of type properties are you know, if 625 00:29:25,080 --> 00:29:27,000 Speaker 3: we're having our salmon and our fish and we're having 626 00:29:27,000 --> 00:29:29,760 Speaker 3: our things like our walnuts and our cheer seeds, that 627 00:29:30,280 --> 00:29:32,040 Speaker 3: generally like you're not going to eat some walnuts and 628 00:29:32,440 --> 00:29:34,320 Speaker 3: you may as a snack, but generally they come from 629 00:29:34,320 --> 00:29:36,080 Speaker 3: the main meals. You know, you add a good whack 630 00:29:36,080 --> 00:29:38,120 Speaker 3: of them breakfast, or you have a lovely piece of 631 00:29:38,120 --> 00:29:40,200 Speaker 3: grilled salmon for dinner. So I find that a lot 632 00:29:40,200 --> 00:29:43,400 Speaker 3: of my clients are over snacking and grazing constantly throughout 633 00:29:43,400 --> 00:29:46,000 Speaker 3: the day and not focusing on getting that good quality 634 00:29:46,040 --> 00:29:48,600 Speaker 3: sort of nutrition in as well. So that's probably the 635 00:29:48,640 --> 00:29:51,120 Speaker 3: biggest thing I target with my clients. And even I'm 636 00:29:51,120 --> 00:29:53,840 Speaker 3: not a big supplement user, but I do, Susie, use 637 00:29:53,880 --> 00:29:56,640 Speaker 3: something like an Amigia's re supplement in my clients that 638 00:29:56,800 --> 00:30:00,320 Speaker 3: either you know, have an allergy to things efficiency food 639 00:30:00,440 --> 00:30:02,600 Speaker 3: or just don't like the taste of it as well. 640 00:30:02,640 --> 00:30:04,960 Speaker 3: So I'm a big fan of actually adding in something 641 00:30:05,000 --> 00:30:07,720 Speaker 3: like an Amga three supplement because I know there is 642 00:30:07,800 --> 00:30:11,080 Speaker 3: so much positive evidence based research out there, and I 643 00:30:11,160 --> 00:30:13,320 Speaker 3: just don't feel like the majority of Aussies or the 644 00:30:13,320 --> 00:30:16,440 Speaker 3: majority of my clients are actually eating the required amount 645 00:30:16,520 --> 00:30:19,400 Speaker 3: of Omega three due to taste, due to time, or 646 00:30:19,520 --> 00:30:21,640 Speaker 3: just due to I guess maybe even like a knowledged 647 00:30:21,680 --> 00:30:22,440 Speaker 3: deficit as well. 648 00:30:22,480 --> 00:30:24,440 Speaker 1: Absolutely, And indeed, if you have a quick scan of 649 00:30:24,440 --> 00:30:26,200 Speaker 1: the oils that you've got in your cupboard at home 650 00:30:26,280 --> 00:30:28,200 Speaker 1: and you do find that you're riching for a blended 651 00:30:28,280 --> 00:30:30,880 Speaker 1: vegetable oil at times, you know, it's really a good 652 00:30:30,880 --> 00:30:33,520 Speaker 1: opportunity to sort of do an audit of the added 653 00:30:33,560 --> 00:30:36,000 Speaker 1: fats going in at your home, whether it spreads like 654 00:30:36,080 --> 00:30:38,479 Speaker 1: margarine or vegetable oils, and really have a look at 655 00:30:38,520 --> 00:30:40,960 Speaker 1: the type you're getting and are they the best, and 656 00:30:41,000 --> 00:30:42,880 Speaker 1: are there's some swaps you can make to help improve 657 00:30:42,920 --> 00:30:46,160 Speaker 1: those ratios and help naturally reduce inflammation for the entire 658 00:30:46,200 --> 00:30:47,600 Speaker 1: family all rightly. 659 00:30:47,840 --> 00:30:49,120 Speaker 2: Well, our final segment. 660 00:30:48,800 --> 00:30:51,480 Speaker 1: Of the show is a very common question. We get 661 00:30:51,480 --> 00:30:54,320 Speaker 1: it asked all the time in clinic, and I know 662 00:30:54,360 --> 00:30:57,360 Speaker 1: it will be of general interest because when it comes 663 00:30:57,440 --> 00:31:01,320 Speaker 1: to extra virgin olive oil, we always asked, can you 664 00:31:01,440 --> 00:31:03,400 Speaker 1: it's no good? Because can you cook with it at 665 00:31:03,400 --> 00:31:05,600 Speaker 1: a high temperature? It aren't you better to use something 666 00:31:05,600 --> 00:31:09,640 Speaker 1: with a higher smoke point. So I will start with 667 00:31:09,680 --> 00:31:12,520 Speaker 1: my understanding and put most simply. You've got it much 668 00:31:12,560 --> 00:31:15,240 Speaker 1: more scientific explanation, but I'll put it in my simple words, 669 00:31:15,240 --> 00:31:17,600 Speaker 1: and then you can expand on it for our listeners. 670 00:31:18,080 --> 00:31:21,200 Speaker 2: So my understanding is that, especially in the. 671 00:31:21,160 --> 00:31:25,280 Speaker 1: Case of great quality Australian extra virgin olive oil like Combrom, 672 00:31:25,920 --> 00:31:29,880 Speaker 1: the antioxidant content is so incredibly high because of that 673 00:31:30,240 --> 00:31:33,120 Speaker 1: really high level wave of processing it to retain the 674 00:31:33,160 --> 00:31:36,960 Speaker 1: polyphenols and the antioxidants that it almost protects the oil 675 00:31:37,320 --> 00:31:39,880 Speaker 1: when you cook it. So absolutely you would have to 676 00:31:39,920 --> 00:31:43,160 Speaker 1: be cooking at industrial temperatures for it to be an 677 00:31:43,200 --> 00:31:45,560 Speaker 1: issue at home. And I've said previously that's the only 678 00:31:45,600 --> 00:31:47,400 Speaker 1: will I've ever used. It's the one I hand to 679 00:31:47,440 --> 00:31:50,280 Speaker 1: Christopher the barbecue. It's the only one I have at home, 680 00:31:50,560 --> 00:31:52,360 Speaker 1: so I've never had drama with it. If you're stir 681 00:31:52,480 --> 00:31:55,880 Speaker 1: frying on the stove or roasting or baking, I've never 682 00:31:56,120 --> 00:31:59,680 Speaker 1: used anything different because I just know that adding refined 683 00:31:59,760 --> 00:32:02,280 Speaker 1: vegelt of oil to the diet is not adding anything 684 00:32:02,320 --> 00:32:05,400 Speaker 1: positive nutritionally. But you've got a lot of information here 685 00:32:05,400 --> 00:32:06,840 Speaker 1: about smoke point. Do you want to share that with 686 00:32:07,160 --> 00:32:10,120 Speaker 1: our listeners from a different scientific perspective? 687 00:32:10,440 --> 00:32:12,240 Speaker 3: And I think that you know, in the last couple 688 00:32:12,280 --> 00:32:13,720 Speaker 3: of years, there's been a lot of sort of trends 689 00:32:13,760 --> 00:32:15,440 Speaker 3: in the media that have shown that we should all 690 00:32:15,480 --> 00:32:18,479 Speaker 3: be cooking with coconut oil. Coconut oil is quote unquote 691 00:32:18,520 --> 00:32:20,720 Speaker 3: the healthiest smoke point that there is, and you know, 692 00:32:20,720 --> 00:32:23,280 Speaker 3: if you cook with something like an olive oil, then 693 00:32:23,320 --> 00:32:26,240 Speaker 3: that you know, is quote unquote bad or harmful for 694 00:32:26,320 --> 00:32:28,760 Speaker 3: us because it can't tolerate the smoke point. So there 695 00:32:28,800 --> 00:32:32,240 Speaker 3: is actually some good quality research that the smoke point 696 00:32:32,240 --> 00:32:36,200 Speaker 3: of an oil isn't actually that great to predict an 697 00:32:36,200 --> 00:32:39,200 Speaker 3: oil safety and suitability for cooking. So, as you mentioned 698 00:32:39,880 --> 00:32:42,440 Speaker 3: spoiler alert, guys, the best type of oil and the 699 00:32:42,520 --> 00:32:44,520 Speaker 3: safest type of oil to cook with is your good 700 00:32:44,600 --> 00:32:48,560 Speaker 3: quality Australian extraversion olive oil. So basically a few points 701 00:32:48,600 --> 00:32:50,160 Speaker 3: that I can pull out of one of these research 702 00:32:50,200 --> 00:32:53,200 Speaker 3: papers around smoke points and oil was the first point 703 00:32:53,240 --> 00:32:56,400 Speaker 3: was that a smoke point doesn't actually predict the oil's 704 00:32:56,400 --> 00:32:59,200 Speaker 3: performance when hit it. The second point of the paper 705 00:32:59,280 --> 00:33:02,760 Speaker 3: showed that the state of stability and the UV coefficients 706 00:33:02,920 --> 00:33:05,880 Speaker 3: were better predictors when actually combined with the total level 707 00:33:05,920 --> 00:33:09,960 Speaker 3: of polyunsaturated vats. Of all the oils they tested, including 708 00:33:10,000 --> 00:33:13,280 Speaker 3: extraversion olive oil, including olive oil, including coconut oil, including 709 00:33:13,320 --> 00:33:17,080 Speaker 3: a few other vegetable oils, extraversion olive oil was actually 710 00:33:17,080 --> 00:33:19,880 Speaker 3: shown to be the oil that produced the lowest level 711 00:33:19,960 --> 00:33:23,600 Speaker 3: of harmful polar compounds at a higher smoke point, and 712 00:33:23,680 --> 00:33:27,000 Speaker 3: the production of polar compounds was more pronounced in other 713 00:33:27,080 --> 00:33:30,959 Speaker 3: type of refined vegetable oils. And then finally, Susie extraversion 714 00:33:30,960 --> 00:33:34,160 Speaker 3: olive oil was demonstrated to be the most stable oil 715 00:33:34,440 --> 00:33:37,560 Speaker 3: when heated to a high temperature, followed closely by our 716 00:33:37,640 --> 00:33:40,400 Speaker 3: other virgin olive oils. So I think that's a little 717 00:33:40,440 --> 00:33:43,440 Speaker 3: bit of I guess like mythbusting for our listeners at home, 718 00:33:43,760 --> 00:33:46,600 Speaker 3: because I think that's a big popular belief that extraversion 719 00:33:46,600 --> 00:33:48,520 Speaker 3: olive oil isn't stable when you heat it to a 720 00:33:48,600 --> 00:33:51,320 Speaker 3: high temperature that I don't know anybody cooking and their 721 00:33:51,400 --> 00:33:54,240 Speaker 3: home kitchen that would cook above sort of about two 722 00:33:54,320 --> 00:33:56,160 Speaker 3: hundred and twenty degrees, which it has been shown very 723 00:33:56,160 --> 00:33:58,880 Speaker 3: safe that if you have a top quality extraversion olive oil, 724 00:33:58,920 --> 00:34:00,600 Speaker 3: you can use that in a ster, you can use 725 00:34:00,640 --> 00:34:02,640 Speaker 3: that in your pen, you can use it in your barbecue. 726 00:34:02,720 --> 00:34:05,680 Speaker 3: It is very safe and very stable. I'm not sure 727 00:34:05,720 --> 00:34:08,160 Speaker 3: how this sort of myth from the coconut oil is 728 00:34:08,200 --> 00:34:10,600 Speaker 3: better or more stable came about, because if you actually 729 00:34:10,680 --> 00:34:13,280 Speaker 3: look at the bulk of the research, coconut oil isn't 730 00:34:13,640 --> 00:34:16,719 Speaker 3: as stable or as safe as what extraversion olive oil 731 00:34:16,760 --> 00:34:19,000 Speaker 3: is at a high temperature. And I mustress this is 732 00:34:19,160 --> 00:34:22,480 Speaker 3: good quality extraversion olive oil. This isn't our blended olive oil. 733 00:34:22,560 --> 00:34:25,279 Speaker 3: This isn't just the standard olive oil or a light 734 00:34:25,360 --> 00:34:28,239 Speaker 3: olive oil. It's our good quality extraversion olive oil that 735 00:34:28,280 --> 00:34:32,640 Speaker 3: when heated to a high temperature, it is actually very safe, basically. 736 00:34:32,239 --> 00:34:32,919 Speaker 2: One hundred percent. 737 00:34:32,960 --> 00:34:35,000 Speaker 1: And I think the other thing I'm regularly referring to 738 00:34:35,040 --> 00:34:37,720 Speaker 1: around coconut oil is that there's no other health benefits 739 00:34:37,719 --> 00:34:40,440 Speaker 1: associated with coconut oil. There's no evidence to show that 740 00:34:40,480 --> 00:34:44,840 Speaker 1: it's health promoting. There's no antioxidants in it, there's nothing 741 00:34:44,920 --> 00:34:47,719 Speaker 1: positive I can say about it to be promoting it 742 00:34:47,760 --> 00:34:49,880 Speaker 1: for my clients. You know, I'm always looking to be 743 00:34:50,080 --> 00:34:54,200 Speaker 1: adding foods in that have a positive health promotion aspect, 744 00:34:54,480 --> 00:34:57,360 Speaker 1: and I can't. There's nothing in coconut oil that ticks 745 00:34:57,360 --> 00:35:01,960 Speaker 1: the box for that. So absolutely it's never been in 746 00:35:02,000 --> 00:35:05,680 Speaker 1: my cupboard. All right, Leanne. Well, that brings us to 747 00:35:05,719 --> 00:35:08,720 Speaker 1: the end of our very special episode sponsored by Cobram 748 00:35:08,719 --> 00:35:12,040 Speaker 1: the State, all about extravergent olive oil. We hope you've 749 00:35:12,120 --> 00:35:14,040 Speaker 1: enjoyed it, and we hope it has cleared up a 750 00:35:14,120 --> 00:35:17,840 Speaker 1: lot of misconceptions and your understanding of fat balance in 751 00:35:17,880 --> 00:35:20,160 Speaker 1: the body, because it really is important when it comes 752 00:35:20,200 --> 00:35:22,840 Speaker 1: to information and our health long term. So hopefully that 753 00:35:22,880 --> 00:35:25,120 Speaker 1: has given you a lot more information about the role 754 00:35:25,120 --> 00:35:27,040 Speaker 1: of fat and the diet and in particular how you 755 00:35:27,080 --> 00:35:30,520 Speaker 1: can use the Mediterranean from a health perspective long term. 756 00:35:30,840 --> 00:35:31,600 Speaker 2: If you haven't done. 757 00:35:31,440 --> 00:35:34,319 Speaker 1: So already, we would love to have you subscribe and 758 00:35:34,360 --> 00:35:37,480 Speaker 1: have us delivered in your inbox every Sunday and Wednesday morning. 759 00:35:37,880 --> 00:35:41,640 Speaker 1: We have regular social content on our Instagram and Facebook pages. 760 00:35:41,920 --> 00:35:44,120 Speaker 1: And we love getting your questions and feedback at the 761 00:35:44,200 --> 00:35:48,160 Speaker 1: Nutrition Couch podcast on Instagram and Facebook, so we look 762 00:35:48,200 --> 00:35:50,640 Speaker 1: forward to seeing you same time, same place next week. 763 00:35:50,760 --> 00:36:04,480 Speaker 2: Thanks for listening. Thanks Gay, It was bad to the mamastomcrats.