1 00:00:00,760 --> 00:00:02,880 Speaker 1: We had a blood test this year. Do you already 2 00:00:02,920 --> 00:00:05,239 Speaker 1: know that you have high blood pressure or high cholesterol? 3 00:00:05,519 --> 00:00:09,720 Speaker 1: On today's final midweek motivational episode of The Nutrition Couch 4 00:00:09,760 --> 00:00:13,200 Speaker 1: for twenty twenty three, Susie reminds us of how important 5 00:00:13,240 --> 00:00:15,480 Speaker 1: it is to get our bloods checked regularly and how 6 00:00:15,520 --> 00:00:18,960 Speaker 1: some simple dietary interventions can have a big difference when 7 00:00:18,960 --> 00:00:22,600 Speaker 1: you're overall health and blood markers of inflammation. Hi, I'm 8 00:00:22,680 --> 00:00:25,599 Speaker 1: Leanne Ward and I'm Sussie Burrow, and every week we 9 00:00:25,680 --> 00:00:28,720 Speaker 1: bringnew The Nutrition Couch, the bi weekly podcast that keeps 10 00:00:28,760 --> 00:00:30,800 Speaker 1: you up to date on everything that you need to 11 00:00:30,840 --> 00:00:33,600 Speaker 1: know in the world of nutrition as well as eating 12 00:00:33,640 --> 00:00:37,440 Speaker 1: for better bloods. We've found a low sugar syrup alternative 13 00:00:37,479 --> 00:00:38,920 Speaker 1: that we know you're going to love. 14 00:00:39,080 --> 00:00:40,520 Speaker 2: And we're busy cooking up. 15 00:00:40,479 --> 00:00:43,360 Speaker 1: Some healthier Christmas treats and we have a lovely healthier 16 00:00:43,400 --> 00:00:44,360 Speaker 1: festive treat. 17 00:00:44,120 --> 00:00:46,880 Speaker 2: To share with you guys today. But to kick us up, Susie, 18 00:00:46,880 --> 00:00:48,159 Speaker 2: I'm going to hand all over to you. 19 00:00:48,159 --> 00:00:52,000 Speaker 1: You've got a great client case study on improvements in cholesterol. 20 00:00:52,479 --> 00:00:54,760 Speaker 3: I do, and I know we have mentioned in the 21 00:00:54,800 --> 00:00:57,760 Speaker 3: podcast several times importance of having a blood check regularly 22 00:00:57,800 --> 00:01:00,920 Speaker 3: and I think given that many of our women are 23 00:01:00,960 --> 00:01:04,280 Speaker 3: just flat out exhausted most of the time, for anyone 24 00:01:04,319 --> 00:01:06,800 Speaker 3: who's got a couple of weeks off coming into the 25 00:01:06,840 --> 00:01:09,440 Speaker 3: new year, it's a great time to get some of 26 00:01:09,480 --> 00:01:13,160 Speaker 3: those appointments scheduled. Even if you can't go, just schedule 27 00:01:13,200 --> 00:01:14,839 Speaker 3: it so it's in there, whether it's with your GP 28 00:01:15,120 --> 00:01:17,640 Speaker 3: and a chronologist guy in me if you need some 29 00:01:17,680 --> 00:01:21,040 Speaker 3: advice on perimenopause and hormone levels, or particularly if you 30 00:01:21,120 --> 00:01:23,240 Speaker 3: know something's just not right, like this year, I've had 31 00:01:23,240 --> 00:01:27,200 Speaker 3: many thiroy issues pop up, and certainly perimenopause. You know, 32 00:01:27,280 --> 00:01:30,000 Speaker 3: people looking to proactively manage that with their estrogen levels. 33 00:01:30,000 --> 00:01:31,600 Speaker 3: So it's a really good reminder for all of us 34 00:01:31,640 --> 00:01:33,080 Speaker 3: to go and get those checked at the start of 35 00:01:33,120 --> 00:01:35,520 Speaker 3: the year, because our motivation tends to be higher. We 36 00:01:35,600 --> 00:01:37,240 Speaker 3: do have that little bit of space here and there 37 00:01:37,319 --> 00:01:39,600 Speaker 3: just to perhaps get a bit organized to make those appointments. 38 00:01:39,920 --> 00:01:41,880 Speaker 3: But this was a great case study. It's actually a 39 00:01:41,880 --> 00:01:43,880 Speaker 3: friend of mine. It wasn't a client because actually a 40 00:01:43,880 --> 00:01:47,400 Speaker 3: male and as we regularly mentioned, we don't typically see 41 00:01:47,440 --> 00:01:49,400 Speaker 3: men in our practice, not because we don't love them, 42 00:01:49,680 --> 00:01:52,280 Speaker 3: but because our expertise is generally in women's health. 43 00:01:52,280 --> 00:01:53,680 Speaker 4: But this was a very good friend of mine. 44 00:01:53,920 --> 00:01:57,960 Speaker 3: He is actually siliac and has quite profound Actually that 45 00:01:58,000 --> 00:01:59,600 Speaker 3: reminds me, I've got a really good other case study 46 00:01:59,640 --> 00:02:01,960 Speaker 3: about it. Celiac and contamination remind me to do that 47 00:02:02,000 --> 00:02:05,760 Speaker 3: in the year. But he reacts very badly to gluten contamination. 48 00:02:05,840 --> 00:02:09,160 Speaker 3: He gets terrible migraines, terrible abdominal discomfort. So he's quite 49 00:02:09,520 --> 00:02:13,079 Speaker 3: quite specific about his diet. But he'd always had sort 50 00:02:13,120 --> 00:02:15,240 Speaker 3: of slightly high cholesterol. And when he came back from 51 00:02:15,240 --> 00:02:17,440 Speaker 3: the UK earlier in the year, he showed me his 52 00:02:17,480 --> 00:02:19,320 Speaker 3: bloods and I think this cholesterol was sitting at about 53 00:02:19,400 --> 00:02:21,600 Speaker 3: high sixes or sevens. And the doctor had said to 54 00:02:21,680 --> 00:02:23,600 Speaker 3: him that he would suggest that he would go on 55 00:02:23,600 --> 00:02:26,600 Speaker 3: a statin medication. And I said to him, oh, I 56 00:02:26,600 --> 00:02:29,480 Speaker 3: don't know about that. Have you had a calcification score done, 57 00:02:29,600 --> 00:02:31,280 Speaker 3: you know, to see if there was hardening of the arteries. 58 00:02:31,320 --> 00:02:32,880 Speaker 3: So we very quickly went and did that. And I 59 00:02:32,919 --> 00:02:35,840 Speaker 3: would encourage anyone who has high blood cholesterol, and in 60 00:02:35,919 --> 00:02:38,960 Speaker 3: particular anyone who's got high bloo cholesterol, but perhaps also 61 00:02:39,040 --> 00:02:41,800 Speaker 3: found the history. You want to know your calcification score, 62 00:02:41,840 --> 00:02:44,639 Speaker 3: because that's giving an indication of how hard the arteries are, 63 00:02:45,080 --> 00:02:46,919 Speaker 3: and it's a much greater risk. If you've got hard 64 00:02:47,000 --> 00:02:49,800 Speaker 3: arteries in some people you might have higher cholesterol. But 65 00:02:49,880 --> 00:02:51,920 Speaker 3: if the arteries you've got no fat deposits, and the 66 00:02:52,000 --> 00:02:54,000 Speaker 3: arteries are very what we call sort of soft and 67 00:02:54,040 --> 00:02:58,280 Speaker 3: supple and not rigid, often there's no cause to prescribe 68 00:02:58,280 --> 00:03:01,160 Speaker 3: a statin medication, so I said to him. So he 69 00:03:01,200 --> 00:03:02,600 Speaker 3: went off and did that because's quite fit. He's a 70 00:03:02,600 --> 00:03:05,560 Speaker 3: swimmer and works out regularly, and so it came back 71 00:03:05,560 --> 00:03:07,560 Speaker 3: at zero. So then he was like, okay, right, So 72 00:03:07,639 --> 00:03:09,280 Speaker 3: I said to him, Okay, this is some stuff I 73 00:03:09,320 --> 00:03:11,280 Speaker 3: want you to change. So he's a big coffee drinker. 74 00:03:11,840 --> 00:03:13,639 Speaker 3: It would have flat white several times a day, and 75 00:03:13,680 --> 00:03:15,080 Speaker 3: I said to him, ah, do you think. And he 76 00:03:15,120 --> 00:03:17,760 Speaker 3: also has breakfast cereal, which not everyone does. So as 77 00:03:17,760 --> 00:03:20,360 Speaker 3: soon as someone does have breakfast cereal, I said to him. Oh, 78 00:03:20,360 --> 00:03:24,480 Speaker 3: there's a really great milk, the Australia's Own Long Life Milk, 79 00:03:24,960 --> 00:03:27,680 Speaker 3: which has plant sterols added. And I think we've covered 80 00:03:27,680 --> 00:03:30,080 Speaker 3: that product before in the podcast, and it's one of 81 00:03:30,120 --> 00:03:34,160 Speaker 3: the very few milks out there that does have sterole added. 82 00:03:34,800 --> 00:03:37,120 Speaker 3: There is a couple in the fresh section, but it 83 00:03:37,160 --> 00:03:39,960 Speaker 3: can be tricky to find the heart smart milk, whereas 84 00:03:40,000 --> 00:03:41,600 Speaker 3: this one's a long life one. So I find for 85 00:03:41,640 --> 00:03:43,600 Speaker 3: busy people who I use long left milk because I 86 00:03:43,640 --> 00:03:45,080 Speaker 3: find it just means you never run out. 87 00:03:45,280 --> 00:03:46,120 Speaker 4: It means you can have it. 88 00:03:46,120 --> 00:03:46,280 Speaker 1: You know. 89 00:03:46,320 --> 00:03:48,080 Speaker 3: He's a single guy, so he doesn't go through a 90 00:03:48,080 --> 00:03:50,120 Speaker 3: lot of milk even though he has it, you know, 91 00:03:50,520 --> 00:03:52,440 Speaker 3: a day, because he buys his coffee out as well, 92 00:03:52,480 --> 00:03:54,880 Speaker 3: I should say so, because he has the cereal in 93 00:03:54,920 --> 00:03:57,080 Speaker 3: the morning. I said to him, Ah, there's you can 94 00:03:57,080 --> 00:03:59,720 Speaker 3: get cholesterol lowering o it's calm and stew them. There's 95 00:03:59,760 --> 00:04:02,600 Speaker 3: also cholesterol lowering wheatbegs, which he had also been using 96 00:04:02,600 --> 00:04:03,440 Speaker 3: wheat beek, so that. 97 00:04:03,360 --> 00:04:04,280 Speaker 4: Was a good swap. 98 00:04:04,440 --> 00:04:06,880 Speaker 3: And I said, and if you add the cholesterol lowering milk, 99 00:04:06,880 --> 00:04:08,640 Speaker 3: you're going to get the two grams of plant sterols 100 00:04:08,640 --> 00:04:11,000 Speaker 3: a day that naturally should lower cholesterol wide about ten 101 00:04:11,040 --> 00:04:14,000 Speaker 3: percent because it acts to block cholesterol uptake because it's 102 00:04:14,000 --> 00:04:17,360 Speaker 3: a similar shape molecule to cholesterol itself. So I said 103 00:04:17,360 --> 00:04:19,480 Speaker 3: to him to do that. I said to him to 104 00:04:20,120 --> 00:04:23,040 Speaker 3: have ten walnuts a day. I've always prescribed that just personally. 105 00:04:23,040 --> 00:04:25,479 Speaker 3: I think that's a really good way to improve blood 106 00:04:25,520 --> 00:04:27,200 Speaker 3: fat levels. I think I must have seen the study 107 00:04:27,240 --> 00:04:29,359 Speaker 3: many years ago about cholesterol and walnuts, and I've just 108 00:04:29,400 --> 00:04:32,400 Speaker 3: always used them. So he had it's actually five a day, 109 00:04:32,440 --> 00:04:34,839 Speaker 3: but he was having ten, but ten halves, so say five. 110 00:04:35,520 --> 00:04:37,279 Speaker 4: And then he cut a lot of red meat. 111 00:04:37,320 --> 00:04:39,360 Speaker 3: I didn't specifically tell him to do that, but he 112 00:04:39,440 --> 00:04:41,599 Speaker 3: just did it by himself because he had just swapped 113 00:04:41,640 --> 00:04:45,280 Speaker 3: a lot to fish and chicken. And he also stopped 114 00:04:45,320 --> 00:04:48,279 Speaker 3: drinking a lot of alcohols. So this is where the 115 00:04:48,320 --> 00:04:52,720 Speaker 3: synergistic effects of dietary changes are so powerful, because individually 116 00:04:52,800 --> 00:04:54,800 Speaker 3: these factors can all have an effect. But he sort 117 00:04:54,839 --> 00:04:56,960 Speaker 3: of went quite strict with it and did the steroles. 118 00:04:57,120 --> 00:04:59,440 Speaker 3: He improves his fat ratios. He cut out some meat 119 00:04:59,440 --> 00:05:02,720 Speaker 3: and had more unsaturated fat from his fish, and then. 120 00:05:02,640 --> 00:05:03,520 Speaker 4: He also stopped drinking. 121 00:05:03,560 --> 00:05:06,080 Speaker 3: Now, drinking won't specifically increased blood cholesterol, but it does 122 00:05:06,080 --> 00:05:08,320 Speaker 3: increase inflammation in the body. And he was, you know, 123 00:05:08,520 --> 00:05:10,440 Speaker 3: a fairly social drinker. He might have wine near three 124 00:05:10,440 --> 00:05:12,320 Speaker 3: four times a week. So we cut that right back 125 00:05:12,680 --> 00:05:15,039 Speaker 3: and it had dropped two whole points lean. He was 126 00:05:15,080 --> 00:05:17,080 Speaker 3: so thrilled, like from the middle of the year till now. 127 00:05:17,120 --> 00:05:18,800 Speaker 3: So in four or five months. It's dropped from I 128 00:05:18,839 --> 00:05:21,520 Speaker 3: think it was like six eight to four eight, or 129 00:05:21,520 --> 00:05:23,039 Speaker 3: it might have been seven. I don't think it was 130 00:05:23,080 --> 00:05:25,520 Speaker 3: seven eight to five eight. I think it was sort 131 00:05:25,520 --> 00:05:27,479 Speaker 3: of just on seven and it's come down to about five. 132 00:05:27,600 --> 00:05:30,919 Speaker 3: So he is just stoked because he's sort of thinking, 133 00:05:30,920 --> 00:05:33,160 Speaker 3: now he won't need to take medication because he's brought 134 00:05:33,160 --> 00:05:37,640 Speaker 3: it right down with some pretty easy dietary changes, you 135 00:05:37,680 --> 00:05:40,080 Speaker 3: know what I mean. He's not doing anything remarkably different. 136 00:05:40,120 --> 00:05:42,440 Speaker 3: He's not following a fad diet. He's not not eating out. 137 00:05:42,520 --> 00:05:45,480 Speaker 3: He's just paying attention to the types of protein he's having. 138 00:05:45,520 --> 00:05:47,520 Speaker 3: He's cut back drinking a bit, but he's included those 139 00:05:47,520 --> 00:05:51,440 Speaker 3: other foods daily, the walnuts daily, and the cholesterolering milk daily. 140 00:05:51,520 --> 00:05:54,400 Speaker 3: And that's a very profound effect. And I thought, wow, 141 00:05:54,440 --> 00:05:56,960 Speaker 3: that's a great case study. And yeah, we can't stress 142 00:05:57,040 --> 00:05:59,240 Speaker 3: enough that it's always the synergistic effective diets. You know, 143 00:05:59,279 --> 00:06:01,599 Speaker 3: you get a benefit effect from having types of fiber 144 00:06:01,640 --> 00:06:04,000 Speaker 3: in your diet, the soluble fiber and things like legumes 145 00:06:04,000 --> 00:06:06,480 Speaker 3: and oats. If you then add in the steroles, if 146 00:06:06,480 --> 00:06:08,880 Speaker 3: you then add in some particularly good fats from things 147 00:06:08,920 --> 00:06:12,320 Speaker 3: like walnuts or in linseed, oily fish like salmon, and 148 00:06:12,400 --> 00:06:14,599 Speaker 3: just keep an eye on your pro inflammatory markers. So 149 00:06:14,720 --> 00:06:17,320 Speaker 3: things like in his instance, gluten free cakes like he 150 00:06:17,440 --> 00:06:19,640 Speaker 3: cut that right out, which for sure would have been 151 00:06:19,640 --> 00:06:22,320 Speaker 3: bumping up the fat and inflammation. He cut back on 152 00:06:22,360 --> 00:06:24,960 Speaker 3: the drinking as well, so as a lifestyle overhaul over 153 00:06:25,000 --> 00:06:27,359 Speaker 3: four to five months, it was two point reduction cholesterol, 154 00:06:27,400 --> 00:06:29,880 Speaker 3: which is huge. So I think that's sort of quite 155 00:06:29,920 --> 00:06:32,120 Speaker 3: motivating for anyone who might sit on that cusp of 156 00:06:32,160 --> 00:06:35,000 Speaker 3: say being five six is in cholesterol. It's not clinically 157 00:06:35,080 --> 00:06:37,720 Speaker 3: so elevated to warrant medication immediately, but it's certainly on 158 00:06:37,760 --> 00:06:40,360 Speaker 3: the increase and certainly suggesting the's inflammation in the body. 159 00:06:40,800 --> 00:06:42,560 Speaker 3: And in particular at this time of year, I want 160 00:06:42,560 --> 00:06:44,839 Speaker 3: to remind everybody of things like your short breads and 161 00:06:44,839 --> 00:06:47,560 Speaker 3: your mince pies, you know those foods commercially, not so 162 00:06:47,600 --> 00:06:49,840 Speaker 3: much short bread, but certainly things like mince pies or 163 00:06:49,880 --> 00:06:53,159 Speaker 3: any kind of commercial pastry will have likely some trans 164 00:06:53,200 --> 00:06:55,640 Speaker 3: fats in it. Because if you see marjorine or shortening 165 00:06:55,680 --> 00:06:58,800 Speaker 3: on the ingredient list, commercial products made like that are 166 00:06:58,880 --> 00:07:01,120 Speaker 3: likely to have some trans fat, which is very damaging 167 00:07:01,160 --> 00:07:03,839 Speaker 3: to the body, very pro inflammatory, So when you're having 168 00:07:03,880 --> 00:07:05,760 Speaker 3: those kind of treats, you know you want to get 169 00:07:05,800 --> 00:07:07,800 Speaker 3: back to basics. We're going to share a recipe today 170 00:07:08,120 --> 00:07:10,640 Speaker 3: that is a dark chocolate base using nuts as opposed 171 00:07:10,640 --> 00:07:13,400 Speaker 3: to things like pastry. So if anyone with high cholesterol listening, 172 00:07:13,720 --> 00:07:15,760 Speaker 3: I really go hard and try and avoid things like 173 00:07:15,800 --> 00:07:18,200 Speaker 3: the Ara and Cheni balls, the spring rolls, the mince pies, 174 00:07:18,560 --> 00:07:21,560 Speaker 3: because they are notorious for bumping up those pro inflammatory 175 00:07:21,600 --> 00:07:24,240 Speaker 3: fats and for anyone with high cholesterol, that's a double whammy, 176 00:07:24,280 --> 00:07:26,600 Speaker 3: particularly when we're teeming it with lots of cheese and alcohol. 177 00:07:27,280 --> 00:07:28,960 Speaker 1: And the other thing to think about from a cholesterol 178 00:07:29,000 --> 00:07:31,800 Speaker 1: perspective is fiber as well. You know, it's sometimes itself 179 00:07:31,840 --> 00:07:34,400 Speaker 1: and what can I cut out and people can get 180 00:07:34,480 --> 00:07:37,440 Speaker 1: quite disheartened with fiber. It is something you absolutely want 181 00:07:37,440 --> 00:07:40,520 Speaker 1: to add in because it tends to bind to cholesterol 182 00:07:40,560 --> 00:07:42,320 Speaker 1: and help kind of strip it out of the bloodstream. 183 00:07:42,400 --> 00:07:44,640 Speaker 1: So the more fiber, the better we know that it's 184 00:07:44,680 --> 00:07:47,080 Speaker 1: not really absorbed in the body. It kind of helps 185 00:07:47,120 --> 00:07:49,560 Speaker 1: to kind of bind things and excrete things and contribute 186 00:07:49,600 --> 00:07:52,960 Speaker 1: to healthy bower emotions, contribute to fullness, helps to you know, 187 00:07:53,040 --> 00:07:55,560 Speaker 1: improve cholesterol and blood sugar levels as well. So it's 188 00:07:55,600 --> 00:07:58,720 Speaker 1: a really wonderful nutrient will call it, that has really 189 00:07:58,760 --> 00:08:01,280 Speaker 1: positive effects all health. But when you think about fiber, 190 00:08:01,320 --> 00:08:03,680 Speaker 1: it's generally all the good stuff that we want, you know, Susie. 191 00:08:03,680 --> 00:08:06,320 Speaker 1: It's our it's our salads, it's our veggies, it's our fruits, 192 00:08:06,360 --> 00:08:09,160 Speaker 1: it's our legumes, our beans, our whole grains. You can't 193 00:08:09,160 --> 00:08:11,800 Speaker 1: really go too wrong from a fiber based perspective. So 194 00:08:11,840 --> 00:08:13,880 Speaker 1: that's the thing I really try to get my clients 195 00:08:13,920 --> 00:08:16,920 Speaker 1: to focus on. Adding in is the actual cholesterol as well. 196 00:08:17,000 --> 00:08:18,640 Speaker 1: We don't just want okay, it's great that you cut 197 00:08:18,640 --> 00:08:20,280 Speaker 1: down on some meat and vege, but don't just tooom 198 00:08:20,320 --> 00:08:22,640 Speaker 1: it with some broccoli, although it's excellent. We want some 199 00:08:22,720 --> 00:08:25,480 Speaker 1: broccoli and some carrots, and some mushrooms and some tomatoes. 200 00:08:25,520 --> 00:08:28,600 Speaker 1: We want that diversity of different types and also throw in, 201 00:08:28,640 --> 00:08:30,960 Speaker 1: you know, a couple of chickpeas or lentils onto your salad. 202 00:08:31,000 --> 00:08:33,120 Speaker 1: I know, Susi're not a huge lover of the legumes, 203 00:08:33,200 --> 00:08:35,800 Speaker 1: but they seriously are in my books, a total super food. 204 00:08:35,840 --> 00:08:38,400 Speaker 1: They're cheapest chips and they're just pack full of fiber 205 00:08:38,400 --> 00:08:40,440 Speaker 1: as well. So if you've got high cholesterol you're listening. 206 00:08:40,640 --> 00:08:43,719 Speaker 1: Do not underestimate the power of additional fiber into your 207 00:08:43,760 --> 00:08:46,559 Speaker 1: diet as well, but always goes slowly if you're increasing 208 00:08:46,600 --> 00:08:48,520 Speaker 1: the fiber, or it can kind of backfire on you 209 00:08:48,760 --> 00:08:50,400 Speaker 1: and you might not be the favorite person to be 210 00:08:50,440 --> 00:08:52,440 Speaker 1: around if you add too much fiber too quickly into 211 00:08:52,440 --> 00:08:52,920 Speaker 1: your diet. 212 00:08:53,280 --> 00:08:54,880 Speaker 3: Can I say, Leanne, I've really come on board with 213 00:08:54,880 --> 00:08:58,880 Speaker 3: the nmrmate Oh god, so like you know, I've really 214 00:08:58,880 --> 00:09:00,880 Speaker 3: come on board with the dumb things. But the other 215 00:09:00,920 --> 00:09:05,120 Speaker 3: thing at the moment is the beautiful stone fruit, apricots, cherries. 216 00:09:05,160 --> 00:09:07,200 Speaker 3: You know, that kind of fiber in those foods is 217 00:09:07,400 --> 00:09:11,640 Speaker 3: very rich soluble fiber, very good for cholesterol. Now whilst cherries, 218 00:09:11,720 --> 00:09:13,720 Speaker 3: you know, one of those things that they are of 219 00:09:13,760 --> 00:09:15,679 Speaker 3: course sweet and sugar, but they're in season for such 220 00:09:15,679 --> 00:09:17,880 Speaker 3: a short period of time they're just glorious. So I 221 00:09:17,960 --> 00:09:19,920 Speaker 3: think go for the stone fruit teamate with a meal 222 00:09:20,240 --> 00:09:23,200 Speaker 3: but very rich source of that very good quality fiber 223 00:09:23,240 --> 00:09:24,000 Speaker 3: that's great for lower in. 224 00:09:24,040 --> 00:09:27,600 Speaker 1: Cholesterol absolutely, and then going to another rich source of 225 00:09:27,800 --> 00:09:31,360 Speaker 1: deliciousness in our diet. Susie, you found a nat fear 226 00:09:32,080 --> 00:09:35,640 Speaker 1: lower sugar salted caramel dressing, so this would be perfect 227 00:09:35,720 --> 00:09:38,640 Speaker 1: on what ice cream, pancakes, waffles, that sort of thing. 228 00:09:38,679 --> 00:09:41,440 Speaker 1: But you know, notoriously packed full of sugar. This is 229 00:09:41,440 --> 00:09:45,200 Speaker 1: actually net calories I think five calories significantly lower in sugar. 230 00:09:45,240 --> 00:09:47,520 Speaker 1: I think it's five hundred times less sugar than a 231 00:09:47,559 --> 00:09:50,280 Speaker 1: normal type of syrup. And it's by a brand Nat Fear, 232 00:09:50,360 --> 00:09:52,000 Speaker 1: which you know, we're both big fans of. It's a 233 00:09:52,080 --> 00:09:55,480 Speaker 1: very natural type of sugar alternative in the diet, and 234 00:09:55,520 --> 00:09:57,320 Speaker 1: we're big fans. And you know, when you think about 235 00:09:57,320 --> 00:10:01,400 Speaker 1: the cost of syrup anyway, it's not extremely more expensive 236 00:10:01,480 --> 00:10:02,320 Speaker 1: than anything. 237 00:10:01,960 --> 00:10:02,760 Speaker 2: Else in the market. 238 00:10:02,840 --> 00:10:05,000 Speaker 1: Like I've just pulled up coals and it's retails of 239 00:10:05,040 --> 00:10:07,600 Speaker 1: four dollars fifty for the squeezy thing of it, which 240 00:10:07,600 --> 00:10:09,640 Speaker 1: is two hundred and fifty mills. So I don't think, 241 00:10:09,720 --> 00:10:11,240 Speaker 1: you know, it's something that kind of lasted in your 242 00:10:11,280 --> 00:10:13,439 Speaker 1: frigial pantry for quite a while as well. So it's 243 00:10:13,440 --> 00:10:15,599 Speaker 1: a good little fine there. And you want me to 244 00:10:15,679 --> 00:10:17,560 Speaker 1: run through the ingredients on that one. 245 00:10:17,760 --> 00:10:20,120 Speaker 3: This one came from one of our listeners actually, which 246 00:10:20,120 --> 00:10:22,839 Speaker 3: I thought of. That's interesting because that brand Navia has 247 00:10:22,880 --> 00:10:25,120 Speaker 3: got this growing range of kind of products site these 248 00:10:25,960 --> 00:10:28,480 Speaker 3: and I think, you know, certainly I like when you 249 00:10:28,520 --> 00:10:30,200 Speaker 3: see for pancakes as a no edit to look a 250 00:10:30,280 --> 00:10:33,160 Speaker 3: maple and so yeah, I think I actually looked at 251 00:10:33,160 --> 00:10:34,959 Speaker 3: it and was waiting for what you thought when you 252 00:10:35,000 --> 00:10:37,880 Speaker 3: read out the ingredients. So you go through them and 253 00:10:37,880 --> 00:10:39,960 Speaker 3: then we'll discuss what we what we really think. 254 00:10:39,960 --> 00:10:41,480 Speaker 1: I was going to say, I haven't read the ingredients 255 00:10:41,559 --> 00:10:44,040 Speaker 1: yet yet, but on face value, it doesn't look too bad. 256 00:10:44,400 --> 00:10:46,120 Speaker 2: Let me pull up the let me pole up the ingras. 257 00:10:46,160 --> 00:10:46,520 Speaker 2: I've got it. 258 00:10:46,520 --> 00:10:50,160 Speaker 3: It's water, so water, natural sweetness, so erythrotol and stevir 259 00:10:50,679 --> 00:10:55,600 Speaker 3: are thickener which is a die starch sort of processing agent, salt, 260 00:10:55,800 --> 00:11:00,880 Speaker 3: vegetable oil, coconut, natural flavor, natural colors as out than preservative. 261 00:11:00,960 --> 00:11:04,280 Speaker 3: Now it should be said that there'll be very small 262 00:11:04,320 --> 00:11:09,480 Speaker 3: amounts of those ingredients. I'm a bit torn because I think, 263 00:11:09,520 --> 00:11:11,520 Speaker 3: on one hand, it's really low calorie, like you said, 264 00:11:11,559 --> 00:11:14,200 Speaker 3: it's five calories. It does have a fair whack of 265 00:11:14,240 --> 00:11:15,679 Speaker 3: salt for a product like that. I have to say 266 00:11:15,720 --> 00:11:18,000 Speaker 3: it's like six hundred billigrams for one hundred and over 267 00:11:18,040 --> 00:11:21,480 Speaker 3: one hundred perserve, which is not insignificant for theirst sweet sauce. 268 00:11:22,679 --> 00:11:25,480 Speaker 3: But is it food lean, Like at what point do 269 00:11:25,520 --> 00:11:28,079 Speaker 3: we say it's actually just not food. It's like a 270 00:11:28,120 --> 00:11:32,160 Speaker 3: fake sugar with a bit of flavor and thicking asia. 271 00:11:32,200 --> 00:11:34,000 Speaker 1: I'm a bit torn as well because there's nothing in there, though, 272 00:11:34,040 --> 00:11:36,199 Speaker 1: I would say, as you said, is an actual ingredient 273 00:11:36,240 --> 00:11:38,640 Speaker 1: or food, Like, it's just it's water with a little 274 00:11:38,679 --> 00:11:41,280 Speaker 1: bit of sweetness and a little bit of salt and 275 00:11:41,280 --> 00:11:42,600 Speaker 1: a little bit of colors in there. 276 00:11:43,080 --> 00:11:44,600 Speaker 2: Is it the worst thing in the world. Absolutely not. 277 00:11:44,679 --> 00:11:46,800 Speaker 1: If you're a diabetic, if you were eating like a 278 00:11:46,880 --> 00:11:49,360 Speaker 1: lot of this syrup and you're putting, you know, ice 279 00:11:49,400 --> 00:11:52,360 Speaker 1: careerbery night and topping in that sort of thing, I 280 00:11:52,360 --> 00:11:53,920 Speaker 1: think it might be a great swap. 281 00:11:53,960 --> 00:11:55,120 Speaker 2: But is it healthy. 282 00:11:55,320 --> 00:11:57,440 Speaker 1: No. I mean I can't even pronounce some of the 283 00:11:57,559 --> 00:12:02,079 Speaker 1: ingredients in that list, Suzi, like the thickener, hydroproxyl die starch, phosphate, 284 00:12:02,520 --> 00:12:04,240 Speaker 1: like do you know what I mean? Like once that's 285 00:12:04,240 --> 00:12:07,000 Speaker 1: saying you can't pronounce it unless it's kinoir, don't eat it. 286 00:12:07,640 --> 00:12:10,400 Speaker 3: And yeah, And this is the issue we often have 287 00:12:10,640 --> 00:12:13,080 Speaker 3: is that when we're seeing these really formulated foods, whether 288 00:12:13,120 --> 00:12:18,080 Speaker 3: it's a low carbread alternatives to sugar, it's a fine 289 00:12:18,160 --> 00:12:21,920 Speaker 3: line because I look at that nice out I think 290 00:12:21,960 --> 00:12:23,960 Speaker 3: to myself, it's not really food. 291 00:12:24,280 --> 00:12:27,000 Speaker 1: It's not really food. And also, how often are you 292 00:12:27,040 --> 00:12:29,480 Speaker 1: having these products? If you're having them so regularly that 293 00:12:29,559 --> 00:12:32,720 Speaker 1: you need to replace your topping with a sugar free alternative, 294 00:12:32,920 --> 00:12:35,320 Speaker 1: I think you need to recheck your diet because, like 295 00:12:35,400 --> 00:12:37,800 Speaker 1: in my household Zoozy, we'd have pancakes not even once 296 00:12:37,840 --> 00:12:40,120 Speaker 1: a month, and even then they're homemade. We just use 297 00:12:40,200 --> 00:12:42,520 Speaker 1: you know, homealf flour, eggs, and milk. We don't add 298 00:12:42,520 --> 00:12:44,360 Speaker 1: any sugar into the base of that, and then from 299 00:12:44,360 --> 00:12:46,200 Speaker 1: that we just put yogurt and fruit on top. So 300 00:12:46,440 --> 00:12:49,240 Speaker 1: if you're someone who has, you know, pancakes with syrup 301 00:12:49,280 --> 00:12:51,400 Speaker 1: and ice cream, you know, once a week or more 302 00:12:51,440 --> 00:12:54,839 Speaker 1: in your household, perhaps it's time to rethink those kind 303 00:12:54,880 --> 00:12:57,680 Speaker 1: of decisions versus the syrup we're actually putting on top 304 00:12:57,720 --> 00:12:59,480 Speaker 1: of it, because like I said, like, that's that's an 305 00:12:59,559 --> 00:13:02,520 Speaker 1: overly process product. Like there's nothing really in there that 306 00:13:02,600 --> 00:13:05,960 Speaker 1: you consider a whole food ingredient at all beside water. 307 00:13:06,720 --> 00:13:08,000 Speaker 2: So I'm torn too. 308 00:13:08,880 --> 00:13:10,920 Speaker 3: And I'm a bit like, if you put it on 309 00:13:11,040 --> 00:13:14,120 Speaker 3: ice cream, I don't want anyone adding more sweetness to 310 00:13:14,120 --> 00:13:16,439 Speaker 3: the ice cream. The ice cream is the tree now 311 00:13:16,840 --> 00:13:20,240 Speaker 3: admittedly with pancakes. Certainly, if I make my boy's pancakes, 312 00:13:20,280 --> 00:13:22,600 Speaker 3: they like a bit of syrup, and I have usually 313 00:13:22,679 --> 00:13:26,000 Speaker 3: used the no added sugar maple. But from memory, it's 314 00:13:26,040 --> 00:13:29,480 Speaker 3: not so processed when I've looked at it, So yeah, 315 00:13:29,600 --> 00:13:33,240 Speaker 3: I sort of. I think perhaps for people who are 316 00:13:33,280 --> 00:13:37,480 Speaker 3: transitioning from a really high intake of sweet food, it's 317 00:13:37,520 --> 00:13:41,240 Speaker 3: a middle ground. But I certainly wouldn't be adding it 318 00:13:41,320 --> 00:13:42,920 Speaker 3: back into the diet by choice. 319 00:13:42,960 --> 00:13:44,320 Speaker 4: That would be where I would sit on it. 320 00:13:44,360 --> 00:13:46,040 Speaker 3: So for example, I've got a client at the moment 321 00:13:46,120 --> 00:13:48,240 Speaker 3: who is used to having. 322 00:13:48,000 --> 00:13:49,079 Speaker 4: A lot of sugar. 323 00:13:49,720 --> 00:13:53,000 Speaker 3: So if I took her diet and completely eliminated all 324 00:13:53,040 --> 00:13:55,720 Speaker 3: sweet food, she wouldn't laugh because she'd have a terrible 325 00:13:55,760 --> 00:13:58,920 Speaker 3: conn of withdrawal. So I'm basically grading her down. Instead 326 00:13:58,920 --> 00:14:01,480 Speaker 3: of having say four coffee with sugar, she's having a couple, 327 00:14:01,880 --> 00:14:04,680 Speaker 3: she's gradually having less each time because I know I 328 00:14:04,720 --> 00:14:07,760 Speaker 3: need to wean her off that sweetness. So I would 329 00:14:07,840 --> 00:14:10,920 Speaker 3: perhaps use a product like that with her, but I 330 00:14:11,040 --> 00:14:13,719 Speaker 3: certainly wouldn't use it for the massive people, or I 331 00:14:13,720 --> 00:14:15,560 Speaker 3: wouldn't be people telling people to go and buy it, 332 00:14:15,600 --> 00:14:18,320 Speaker 3: because to me, it's very processed and we're getting still 333 00:14:18,320 --> 00:14:21,920 Speaker 3: into that ultra process food that doesn't contain much, but 334 00:14:21,960 --> 00:14:24,960 Speaker 3: then why are we even eating it? So yeah, I 335 00:14:25,440 --> 00:14:27,560 Speaker 3: sort of, as I said, wanted to have your thoughts 336 00:14:27,600 --> 00:14:30,000 Speaker 3: because when I looked at it, I thought, hmm, I'm 337 00:14:30,000 --> 00:14:33,160 Speaker 3: a bit sort of feeling it's not necessarily I think 338 00:14:33,160 --> 00:14:34,640 Speaker 3: what we're trying to say is Liam and I have 339 00:14:34,680 --> 00:14:37,240 Speaker 3: a position that you better to have good quality whole food, 340 00:14:37,800 --> 00:14:40,120 Speaker 3: even if it is more indulgent in small amounts, and 341 00:14:40,240 --> 00:14:43,200 Speaker 3: enjoy it rather than put all this extra sweet stuff 342 00:14:43,240 --> 00:14:44,600 Speaker 3: in that's not really food. 343 00:14:44,960 --> 00:14:46,720 Speaker 1: D percent And there's a big trend on TikTok where 344 00:14:46,720 --> 00:14:48,720 Speaker 1: you can have you know, you dessert for breakfast every 345 00:14:48,720 --> 00:14:51,600 Speaker 1: single day, so people are using these sugar free toppings 346 00:14:51,640 --> 00:14:53,680 Speaker 1: and syrups and stuff in there over an adot it's 347 00:14:53,720 --> 00:14:55,800 Speaker 1: every single day. But like you said, we're just adding 348 00:14:55,800 --> 00:14:58,240 Speaker 1: sweetness into the diet, where we do know, there's a 349 00:14:58,240 --> 00:15:00,040 Speaker 1: bit of research to show us that although you're not 350 00:15:00,080 --> 00:15:03,000 Speaker 1: adding the sugar and the calories in, you are potentially 351 00:15:03,040 --> 00:15:05,480 Speaker 1: priming your brain to want more of that sweet stuff 352 00:15:05,560 --> 00:15:08,280 Speaker 1: later on. So would I recommend it to my clients, No, 353 00:15:08,840 --> 00:15:10,920 Speaker 1: you know, if they're having too many of these pancakes 354 00:15:10,920 --> 00:15:13,040 Speaker 1: and more fools, et cetera, than I would just take 355 00:15:13,080 --> 00:15:15,280 Speaker 1: them out and replace them with perhaps a more savory 356 00:15:15,320 --> 00:15:18,680 Speaker 1: breakfast option to help stabilize blood siggers versus putting something 357 00:15:18,760 --> 00:15:21,160 Speaker 1: like this in. Is it a terrible option? No, it's 358 00:15:21,200 --> 00:15:24,360 Speaker 1: far better than you know, having tablespoons of the normal stuff, 359 00:15:24,480 --> 00:15:27,560 Speaker 1: But it's also not particularly great from a health perspective. 360 00:15:27,560 --> 00:15:29,280 Speaker 1: It's kind of one of those health halos, right. It's 361 00:15:29,280 --> 00:15:30,920 Speaker 1: probably a lot better than it looks. When I first 362 00:15:30,960 --> 00:15:33,000 Speaker 1: saw it, I was like, oh great, But then you're right. 363 00:15:33,000 --> 00:15:35,280 Speaker 1: When you put up the ingredient list, there's a lot 364 00:15:35,320 --> 00:15:38,520 Speaker 1: of things in there that don't really have a place 365 00:15:38,600 --> 00:15:40,480 Speaker 1: in a modern whole food diet. 366 00:15:40,560 --> 00:15:42,280 Speaker 3: Put it that way, it reminds me a lot of 367 00:15:42,280 --> 00:15:45,640 Speaker 3: the high protein ice creams, you know, they're so heavily processed. Like, 368 00:15:45,680 --> 00:15:47,760 Speaker 3: at what point are we saying that soultual process food 369 00:15:47,840 --> 00:15:51,120 Speaker 3: versus a benefit of a bit more protein. So yeah, 370 00:15:51,160 --> 00:15:53,000 Speaker 3: But actually, another good topic that we'll come back to 371 00:15:53,080 --> 00:15:54,840 Speaker 3: in the new yearly, and let's talk about the latest 372 00:15:54,840 --> 00:15:57,240 Speaker 3: research on savory breakfasts and the power of those and 373 00:15:57,280 --> 00:15:59,160 Speaker 3: regulating with close levels. So we'll come back with that 374 00:15:59,200 --> 00:16:01,320 Speaker 3: in twenty twenty four. All right, we'll to wrap us 375 00:16:01,400 --> 00:16:03,560 Speaker 3: up today and leave you with something a little bit 376 00:16:03,640 --> 00:16:04,120 Speaker 3: Christmas y. 377 00:16:04,320 --> 00:16:04,560 Speaker 4: Now. 378 00:16:04,640 --> 00:16:07,280 Speaker 3: I do like a Christmas treat absolutely, and I usually 379 00:16:07,760 --> 00:16:10,560 Speaker 3: baked piscottie and rumbles. But I've been so behind that 380 00:16:10,600 --> 00:16:12,880 Speaker 3: April I haven't done any baking, which. 381 00:16:12,680 --> 00:16:14,720 Speaker 4: Probably for the good of everyone around me, just quietly. 382 00:16:15,280 --> 00:16:17,360 Speaker 3: But I've also had something on my list of always 383 00:16:17,480 --> 00:16:20,280 Speaker 3: wanting to make, and whenever it comes up on Instagram, 384 00:16:20,360 --> 00:16:21,880 Speaker 3: I'm like, oh my god, I need to make that. 385 00:16:21,960 --> 00:16:24,400 Speaker 3: You can make it really healthy, And again we haven't 386 00:16:24,400 --> 00:16:25,760 Speaker 3: got to it yet, but I'm not saying never. 387 00:16:25,800 --> 00:16:27,280 Speaker 4: There's still a couple of weeks still Christmas. 388 00:16:27,600 --> 00:16:31,800 Speaker 3: And this is a healthy, relatively healthy, a healthyfied version 389 00:16:31,800 --> 00:16:33,960 Speaker 3: of a chocolate bark. Because if you've ever traveled to 390 00:16:34,040 --> 00:16:37,440 Speaker 3: the States, particularly this time of year, bark is massive. 391 00:16:37,600 --> 00:16:38,880 Speaker 4: You know, Martha Stewart does it. 392 00:16:38,920 --> 00:16:40,960 Speaker 3: You can make it gorgeous and festive and put all 393 00:16:41,000 --> 00:16:43,040 Speaker 3: candies in it, or you can put beautiful cranberries and 394 00:16:43,080 --> 00:16:45,960 Speaker 3: gorgeous pistachios and bring up this gorgeous piece. So I 395 00:16:45,960 --> 00:16:48,480 Speaker 3: think if you're someone who does is quite keen to 396 00:16:48,480 --> 00:16:50,920 Speaker 3: do some sort of baking, but want to keep it 397 00:16:50,920 --> 00:16:54,000 Speaker 3: as healthy as possible. This is very very simple to do. Bark, 398 00:16:54,040 --> 00:16:57,160 Speaker 3: I would get a really good quality dark chocolate. I 399 00:16:57,200 --> 00:16:59,680 Speaker 3: would get whatever nuts you prefer and tend to it 400 00:16:59,720 --> 00:17:02,240 Speaker 3: really well. But pistachios look gorgeous even though they are 401 00:17:02,320 --> 00:17:05,159 Speaker 3: quite expensive. Some people will add pretzels or things like 402 00:17:05,200 --> 00:17:06,800 Speaker 3: em and m's. I would tend to say you do 403 00:17:06,880 --> 00:17:09,960 Speaker 3: something like a lower sugar crasin which you can get, 404 00:17:10,040 --> 00:17:10,639 Speaker 3: which keep. 405 00:17:10,520 --> 00:17:11,280 Speaker 4: It a bit lighter. 406 00:17:11,680 --> 00:17:13,679 Speaker 3: You can always add little things extras, you know, some 407 00:17:13,720 --> 00:17:15,840 Speaker 3: people do marshmallows through it, or you can sort of 408 00:17:15,840 --> 00:17:18,080 Speaker 3: make it as healthier as not as you are, and 409 00:17:18,119 --> 00:17:20,479 Speaker 3: all you need to do is melt down the dark chocolate. 410 00:17:20,520 --> 00:17:22,119 Speaker 3: I don't have a lot of luck on the stovetop. 411 00:17:22,160 --> 00:17:24,400 Speaker 3: I think you often find it's better in the microwave. 412 00:17:24,960 --> 00:17:26,479 Speaker 3: If you want to make it less intense, you can 413 00:17:26,520 --> 00:17:28,639 Speaker 3: always mix a little bit of milk or white chocolate 414 00:17:28,680 --> 00:17:31,240 Speaker 3: through it and sort of curdle it through. You probably 415 00:17:31,280 --> 00:17:32,680 Speaker 3: do need a little bit of oil through it, and 416 00:17:32,760 --> 00:17:35,560 Speaker 3: I probably wouldn't use extra virgin olive oil in this instant. 417 00:17:35,640 --> 00:17:38,000 Speaker 3: I probably would be more likely to use coconut oil, 418 00:17:38,000 --> 00:17:39,720 Speaker 3: even though I don't even own any, so I don't 419 00:17:39,720 --> 00:17:42,000 Speaker 3: know what I'd use, but maybe I don't think it 420 00:17:42,000 --> 00:17:44,560 Speaker 3: would go overly well. I'd probably would be more inclined 421 00:17:44,560 --> 00:17:45,879 Speaker 3: to use a little bit of butter, mysell. 422 00:17:46,240 --> 00:17:48,200 Speaker 1: I make bark regularly, and you don't need any oil. 423 00:17:48,240 --> 00:17:50,399 Speaker 1: Like I just melt chocolate and then I put the toppings, 424 00:17:50,400 --> 00:17:51,680 Speaker 1: and I put the nuts in the seas and the 425 00:17:51,720 --> 00:17:52,280 Speaker 1: cameras on it. 426 00:17:52,320 --> 00:17:54,240 Speaker 2: I don't use any oil. I think it's absolutely okay. 427 00:17:54,480 --> 00:17:56,200 Speaker 3: Well, I hope you're making some bark when I'm about 428 00:17:56,200 --> 00:17:57,720 Speaker 3: to visit Lean and I'll be looking forward to seeing 429 00:17:57,720 --> 00:18:01,800 Speaker 3: that on Wednesday night. So get Yeah, you've heard it 430 00:18:01,840 --> 00:18:03,399 Speaker 3: first from there, and you don't need any added fat. 431 00:18:03,840 --> 00:18:04,920 Speaker 3: What do you put in yours? 432 00:18:05,320 --> 00:18:08,000 Speaker 1: I make mine more of a prebodic bark, So put 433 00:18:08,000 --> 00:18:09,919 Speaker 1: some fuel in there to feed my good bugs. You 434 00:18:09,960 --> 00:18:13,200 Speaker 1: know me, gut health lover. I use pistachios because. 435 00:18:12,960 --> 00:18:15,199 Speaker 4: There don't put that in my one. I don't excuse me. 436 00:18:15,280 --> 00:18:18,000 Speaker 1: When you see my pistachios and my gorgeous cranberris, you'll 437 00:18:18,080 --> 00:18:20,600 Speaker 1: realize why I do. I chop up a little bit 438 00:18:20,640 --> 00:18:22,080 Speaker 1: of almonds or something. I would love to use a 439 00:18:22,080 --> 00:18:24,160 Speaker 1: bit of walnuts orl cashews or something, but me has 440 00:18:24,160 --> 00:18:26,040 Speaker 1: got some allergies, so I stick with the safe ones 441 00:18:26,040 --> 00:18:28,560 Speaker 1: in our house, which are almonds, and then I put 442 00:18:28,560 --> 00:18:30,960 Speaker 1: a little bit of shaved coconuts through there, a little 443 00:18:30,960 --> 00:18:33,000 Speaker 1: bit of sugar free cranberries. And for a lot of 444 00:18:33,000 --> 00:18:35,040 Speaker 1: people that don't realize, there are two types of cranberris 445 00:18:35,040 --> 00:18:36,800 Speaker 1: on the market. You can get the dried cranbers with 446 00:18:36,880 --> 00:18:39,119 Speaker 1: added sugar, and then you can actually get sugar or 447 00:18:39,160 --> 00:18:42,119 Speaker 1: lower sugar varieties of cranbers as well, So the reduced 448 00:18:42,119 --> 00:18:43,720 Speaker 1: sugar ones are much better option for. 449 00:18:43,720 --> 00:18:44,240 Speaker 2: You as well. 450 00:18:44,480 --> 00:18:46,119 Speaker 1: And like you said, I just use a really good 451 00:18:46,240 --> 00:18:48,720 Speaker 1: dark quality chocolate, and sometimes I even get a little 452 00:18:48,720 --> 00:18:50,560 Speaker 1: bit of white. Like I'll use a block of dark 453 00:18:50,600 --> 00:18:52,560 Speaker 1: and maybe a third of a block of white, melt 454 00:18:52,560 --> 00:18:54,800 Speaker 1: them both and then kind of swirl the white through 455 00:18:54,800 --> 00:18:57,119 Speaker 1: the dark. Makes it a really nice pretty pattern as well. 456 00:18:57,280 --> 00:18:59,840 Speaker 3: Do you use the audi chocolate to melt for that 457 00:19:00,160 --> 00:19:00,639 Speaker 3: use baking? 458 00:19:00,920 --> 00:19:02,280 Speaker 2: I normally use baking chocolate. 459 00:19:02,320 --> 00:19:04,359 Speaker 1: And then the final thing I add is some green 460 00:19:04,400 --> 00:19:06,439 Speaker 1: pepitas on there as well, So some pepitas and some 461 00:19:06,440 --> 00:19:08,840 Speaker 1: some flower seeds as well. Somes some good quality nuts 462 00:19:08,880 --> 00:19:11,159 Speaker 1: and seeds, And the only really dried fruit I use 463 00:19:11,240 --> 00:19:13,400 Speaker 1: is the lower sugar cranberries and a couple of coconut 464 00:19:13,440 --> 00:19:14,879 Speaker 1: legs as well, and it's beautiful. 465 00:19:15,040 --> 00:19:16,760 Speaker 4: Yeah, don't put some flower seeds in mine. Other I 466 00:19:16,760 --> 00:19:19,639 Speaker 4: don't like those. But you know what else is going 467 00:19:19,720 --> 00:19:20,040 Speaker 4: to say. 468 00:19:20,560 --> 00:19:23,200 Speaker 3: I've got a recipe for peppermint bliss balls, which whenever 469 00:19:23,240 --> 00:19:24,359 Speaker 3: I put it up goes crazy. 470 00:19:24,440 --> 00:19:25,200 Speaker 4: People love them. 471 00:19:25,760 --> 00:19:27,840 Speaker 3: But you can use like a peppermint essence and make 472 00:19:27,920 --> 00:19:31,080 Speaker 3: like a peppermint bark as well for Christmas, so that's 473 00:19:31,119 --> 00:19:33,439 Speaker 3: really nice. Like essences aren't cheap, but you have them 474 00:19:33,480 --> 00:19:36,680 Speaker 3: forever and make Christmas time. In the States, of course, 475 00:19:36,720 --> 00:19:38,800 Speaker 3: they always have peppermint flavored everything, so that's a really 476 00:19:38,920 --> 00:19:41,119 Speaker 3: nice mix. But it's a really pretty you can also, 477 00:19:41,160 --> 00:19:42,600 Speaker 3: what I like about Leanna is you can make the 478 00:19:42,640 --> 00:19:44,879 Speaker 3: portions as big or small as you want, Like you 479 00:19:44,880 --> 00:19:46,520 Speaker 3: can really break it right up, so you don't and 480 00:19:46,560 --> 00:19:47,960 Speaker 3: you can put it in jars around it. 481 00:19:48,080 --> 00:19:48,960 Speaker 4: It's great, little Recian. 482 00:19:49,000 --> 00:19:51,239 Speaker 3: It's a million times healthy that anything with pastry or 483 00:19:51,560 --> 00:19:54,120 Speaker 3: short bread and all that kind of stuff. So piscotti 484 00:19:54,200 --> 00:19:55,960 Speaker 3: is good too, but but scott is tricky to make, 485 00:19:56,600 --> 00:19:57,679 Speaker 3: whereas that's really easy. 486 00:19:57,760 --> 00:20:00,640 Speaker 1: So will you bring me some Bisconi and I'll make 487 00:20:00,680 --> 00:20:01,520 Speaker 1: you some buck how's that. 488 00:20:01,800 --> 00:20:03,480 Speaker 4: I'm gonna try because it is I do like. 489 00:20:03,600 --> 00:20:06,159 Speaker 3: I do like mambascotti, which is a Mathia Studart recipe, 490 00:20:06,480 --> 00:20:10,200 Speaker 3: and I usually do pistachio and a mix of dark chocolate. Yeah, 491 00:20:10,320 --> 00:20:11,800 Speaker 3: I'm going to try actually, because I do like it. 492 00:20:11,800 --> 00:20:13,880 Speaker 3: I'd like to bring some r That's my challenge. I'll 493 00:20:13,880 --> 00:20:15,560 Speaker 3: put it up on Instagram if I manage to get 494 00:20:15,560 --> 00:20:15,960 Speaker 3: it done. 495 00:20:16,119 --> 00:20:16,600 Speaker 2: I love it. 496 00:20:16,640 --> 00:20:18,520 Speaker 1: So that brings us to the end of the Nutrition 497 00:20:18,680 --> 00:20:22,680 Speaker 1: Couch for our final midweek motivational episode for twenty twenty three. 498 00:20:22,720 --> 00:20:25,080 Speaker 1: We will catch you guys in our final final episode 499 00:20:25,119 --> 00:20:26,280 Speaker 1: on Sunday. 500 00:20:25,880 --> 00:20:27,720 Speaker 2: For the last drop of the year. 501 00:20:28,000 --> 00:20:28,800 Speaker 4: Thanks for listening.