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