1 00:00:00,760 --> 00:00:02,840 Speaker 1: We had a blood test this year. Do you already 2 00:00:02,880 --> 00:00:05,199 Speaker 1: know that you have high blood pressure or high cholesterol? 3 00:00:05,519 --> 00:00:09,680 Speaker 1: On today's final midweek motivational episode of The Nutrition Couch 4 00:00:09,720 --> 00:00:13,200 Speaker 1: for twenty twenty three, Susie reminds us of how important 5 00:00:13,200 --> 00:00:15,480 Speaker 1: it is to get our bloods checked regularly and how 6 00:00:15,520 --> 00:00:18,880 Speaker 1: some simple dietary interventions can have a big difference when 7 00:00:18,960 --> 00:00:22,560 Speaker 1: your overall health and blood markers of inflammation. Hi, I'm 8 00:00:22,640 --> 00:00:25,560 Speaker 1: Leanne Ward and I'm Susie Burrow, and every week we 9 00:00:25,640 --> 00:00:28,680 Speaker 1: bring you The Nutrition Couch, the biweekly podcast that keeps 10 00:00:28,720 --> 00:00:30,760 Speaker 1: you up to date on everything that you need to 11 00:00:30,800 --> 00:00:33,560 Speaker 1: know in the world of nutrition as well as eating 12 00:00:33,600 --> 00:00:37,440 Speaker 1: for better bloods. We've found a low sugar syrup alternative 13 00:00:37,479 --> 00:00:39,760 Speaker 1: that we know you're going to love, and we're busy 14 00:00:39,840 --> 00:00:42,440 Speaker 1: cooking up some healthier Christmas treats and we have a 15 00:00:42,520 --> 00:00:45,479 Speaker 1: lovely healthier festive treat to share with you guys today. 16 00:00:45,760 --> 00:00:47,440 Speaker 1: But to kick us up, Susie, I'm going to hand 17 00:00:47,440 --> 00:00:49,720 Speaker 1: all over to you. You've got a great client case 18 00:00:49,760 --> 00:00:51,960 Speaker 1: study on improvements in cholesterol. 19 00:00:52,440 --> 00:00:54,720 Speaker 2: I do, and I know we have mentioned in the 20 00:00:54,760 --> 00:00:57,720 Speaker 2: podcast several times importance of having a blood check regularly 21 00:00:57,760 --> 00:01:00,840 Speaker 2: and I think given that many of our women are 22 00:01:00,920 --> 00:01:04,280 Speaker 2: just flat out exhausted most of the time, for anyone 23 00:01:04,280 --> 00:01:06,760 Speaker 2: who's got a couple of weeks off coming into the 24 00:01:06,800 --> 00:01:09,400 Speaker 2: new year, it's a great time to get some of 25 00:01:09,440 --> 00:01:13,160 Speaker 2: those appointments scheduled. Even if you can't go, just schedule 26 00:01:13,160 --> 00:01:14,840 Speaker 2: it so it's in there, whether it's with your GP 27 00:01:15,080 --> 00:01:18,040 Speaker 2: and a chronologist guide me if you need some advice 28 00:01:18,120 --> 00:01:21,160 Speaker 2: on perimenopause and hormone levels, or particularly if you know 29 00:01:21,200 --> 00:01:23,479 Speaker 2: something's just not right, like this year, I've had many 30 00:01:23,760 --> 00:01:27,520 Speaker 2: thirey issues pop up, and certainly perimenopause. You know, people 31 00:01:27,600 --> 00:01:30,039 Speaker 2: looking to proactively manage that with their estrogen levels. So 32 00:01:30,080 --> 00:01:31,640 Speaker 2: it's a really good reminder for all of us to 33 00:01:31,680 --> 00:01:33,440 Speaker 2: go and get those checked at the start of the year, 34 00:01:33,720 --> 00:01:35,800 Speaker 2: because our motivation tends to be higher. We do have 35 00:01:35,800 --> 00:01:37,440 Speaker 2: that little bit of space here and there just to 36 00:01:37,480 --> 00:01:40,000 Speaker 2: perhaps get a bit organized to make those appointments. But 37 00:01:40,080 --> 00:01:42,120 Speaker 2: this was a great case study. It's actually a friend 38 00:01:42,160 --> 00:01:43,840 Speaker 2: of mine. It wasn't a client because it actually a 39 00:01:43,840 --> 00:01:47,400 Speaker 2: male and as we regularly mentioned, we don't typically see 40 00:01:47,400 --> 00:01:49,360 Speaker 2: men in our practice, not because we don't love them, 41 00:01:49,680 --> 00:01:52,240 Speaker 2: but because our expertise is generally in women's health. 42 00:01:52,240 --> 00:01:53,680 Speaker 3: But this was a very good friend of mine. 43 00:01:53,920 --> 00:01:57,960 Speaker 2: He is actually siliac and has quite profound Actually that 44 00:01:58,000 --> 00:01:59,600 Speaker 2: reminds me, I've got a really good other case study 45 00:01:59,600 --> 00:02:01,960 Speaker 2: about us celiac and contamination. Remind me to do that 46 00:02:01,960 --> 00:02:05,720 Speaker 2: in the year. But he reacts very badly to gluten contamination. 47 00:02:05,800 --> 00:02:09,120 Speaker 2: He gets terrible migraines, terrible abdominal discomfort. So he's quite 48 00:02:09,480 --> 00:02:13,079 Speaker 2: quite specific about his diet. But he'd always had sort 49 00:02:13,080 --> 00:02:15,200 Speaker 2: of slightly high cholesterol. And when he came back from 50 00:02:15,200 --> 00:02:17,440 Speaker 2: the UK earlier in the year, he showed me his 51 00:02:17,440 --> 00:02:19,320 Speaker 2: bloods and I think this cholesterol was sitting at about 52 00:02:19,360 --> 00:02:21,560 Speaker 2: high sixes or sevens. And the doctor had said to 53 00:02:21,680 --> 00:02:23,560 Speaker 2: him that he would suggest that he would go on 54 00:02:23,560 --> 00:02:24,440 Speaker 2: a statin medication. 55 00:02:25,360 --> 00:02:27,240 Speaker 3: And I said to him, oh, I don't know about that. 56 00:02:27,280 --> 00:02:29,840 Speaker 2: Have you had a calcification score done, you know, to 57 00:02:29,880 --> 00:02:31,440 Speaker 2: see if there was hardening of the arteries. So we 58 00:02:31,560 --> 00:02:33,480 Speaker 2: very quickly went and did that. And I would encourage 59 00:02:33,480 --> 00:02:36,680 Speaker 2: anyone who has high blood cholesterol, and in particular anyone 60 00:02:36,680 --> 00:02:39,799 Speaker 2: who's got high blood chlesterol, but perhaps also found the history. 61 00:02:40,120 --> 00:02:42,480 Speaker 2: You want to know your calcification score, because that's giving 62 00:02:42,520 --> 00:02:45,359 Speaker 2: an indication of how hard the arteries are, and it's 63 00:02:45,400 --> 00:02:47,480 Speaker 2: a much greater risk. If you've got hard arteries in 64 00:02:47,520 --> 00:02:50,080 Speaker 2: some people you might have higher cholesterol. But if the 65 00:02:50,160 --> 00:02:52,360 Speaker 2: arteries you've got no fat deposits, and the arteries are 66 00:02:52,440 --> 00:02:54,760 Speaker 2: very what we call sort of soft and supple and 67 00:02:54,800 --> 00:02:59,160 Speaker 2: not rigid, often there's no cause to prescribe a statin medication, 68 00:02:59,520 --> 00:03:00,359 Speaker 2: so I. 69 00:03:00,320 --> 00:03:00,799 Speaker 3: Said to him. 70 00:03:00,800 --> 00:03:02,359 Speaker 2: So he went off and did that because quite fit. 71 00:03:02,400 --> 00:03:05,160 Speaker 2: He's a swimmer and works out regularly, and so it 72 00:03:05,200 --> 00:03:07,280 Speaker 2: came back at zero. So then he was like, okay, right, 73 00:03:07,400 --> 00:03:09,160 Speaker 2: So I said to him, Okay, this is some stuff 74 00:03:09,200 --> 00:03:11,239 Speaker 2: I want you to change. So he's a big coffee drinker. 75 00:03:11,800 --> 00:03:13,640 Speaker 2: It would have flat white several times a day, and 76 00:03:13,680 --> 00:03:15,040 Speaker 2: I said to him, ah, do you think. And he 77 00:03:15,080 --> 00:03:17,720 Speaker 2: also has breakfast cereal, which not everyone does, so as 78 00:03:17,760 --> 00:03:18,519 Speaker 2: soon as someone. 79 00:03:18,280 --> 00:03:20,200 Speaker 3: Does have breakfast cereal, I said to him. 80 00:03:20,240 --> 00:03:23,680 Speaker 2: Oh, there's a really great milk, the Australia's Own Long 81 00:03:23,720 --> 00:03:27,120 Speaker 2: Life Milk, which has plant sterols added. And I think 82 00:03:27,120 --> 00:03:29,280 Speaker 2: we've covered that product before in the podcast Lean and 83 00:03:29,360 --> 00:03:32,800 Speaker 2: it's one of the very few milks out there that 84 00:03:32,880 --> 00:03:36,200 Speaker 2: does have sterol added. There is a couple in the 85 00:03:36,240 --> 00:03:38,520 Speaker 2: fresh section, but it can be tricky to find the 86 00:03:38,560 --> 00:03:41,000 Speaker 2: heart smart milk, whereas this one's a long life one. 87 00:03:41,040 --> 00:03:42,880 Speaker 2: So I find for busy people who I use long 88 00:03:42,960 --> 00:03:44,480 Speaker 2: left milk because I find it just means you never 89 00:03:44,560 --> 00:03:46,080 Speaker 2: run out, means you can have it. 90 00:03:46,120 --> 00:03:46,280 Speaker 1: You know. 91 00:03:46,320 --> 00:03:48,040 Speaker 2: He's a single guy, so he doesn't go through a 92 00:03:48,080 --> 00:03:50,080 Speaker 2: lot of milk even though he has it, you know, 93 00:03:50,520 --> 00:03:52,440 Speaker 2: a day, because he buys his coffee out as well. 94 00:03:52,440 --> 00:03:54,880 Speaker 2: I should say so because he has the cereal in 95 00:03:54,880 --> 00:03:57,160 Speaker 2: the morning. I said, tim, Ah, there's you can get 96 00:03:57,200 --> 00:04:00,360 Speaker 2: cholesterol lowering oats calm and stew them. There's also cholesterol 97 00:04:00,400 --> 00:04:02,960 Speaker 2: lowering wheat beegs, which he had also been using wheat beea, 98 00:04:03,080 --> 00:04:03,480 Speaker 2: so that was. 99 00:04:03,400 --> 00:04:04,000 Speaker 3: A good swap. 100 00:04:04,440 --> 00:04:06,880 Speaker 2: And I said, and if you add the cholesterol lowering milk, 101 00:04:06,880 --> 00:04:08,600 Speaker 2: you're going to get the two grams of plant sterols 102 00:04:08,640 --> 00:04:11,000 Speaker 2: a day that naturally should lower cholesterol wide about ten 103 00:04:11,000 --> 00:04:13,960 Speaker 2: percent because it acts to block cholesterol uptake because it's 104 00:04:13,960 --> 00:04:17,320 Speaker 2: a similar shape molecule to cholesterol itself. So I said 105 00:04:17,320 --> 00:04:19,440 Speaker 2: to him to do that. I said to him to 106 00:04:20,120 --> 00:04:23,000 Speaker 2: have ten walnuts a day. I've always prescribed that just personally. 107 00:04:23,040 --> 00:04:25,479 Speaker 2: I think that's a really good way to improve blood 108 00:04:25,520 --> 00:04:27,159 Speaker 2: fat levels. I think I must have seen the study 109 00:04:27,240 --> 00:04:29,320 Speaker 2: many years ago about cholesterol and walnuts, and I've just 110 00:04:29,360 --> 00:04:32,400 Speaker 2: always used them. So he had it's actually five a day, 111 00:04:32,400 --> 00:04:34,840 Speaker 2: but he was having ten, but ten halves, so say five. 112 00:04:35,480 --> 00:04:37,279 Speaker 3: And then he cut a lot of red meat. 113 00:04:37,279 --> 00:04:39,320 Speaker 2: I didn't specifically tell him to do that, but he 114 00:04:39,400 --> 00:04:41,560 Speaker 2: just did it by himself because he had just swapped 115 00:04:41,600 --> 00:04:45,240 Speaker 2: a lot to fish and chicken. And he also stopped 116 00:04:45,320 --> 00:04:48,240 Speaker 2: drinking a lot of alcohols. So this is where the 117 00:04:48,279 --> 00:04:52,760 Speaker 2: synergistic effects of dietary changes are so powerful, because individually 118 00:04:52,800 --> 00:04:54,800 Speaker 2: these factors can all have an effect. But he sort 119 00:04:54,800 --> 00:04:56,920 Speaker 2: of went quite strict with it and did the steroles. 120 00:04:57,120 --> 00:04:59,400 Speaker 2: He improves his fat ratios. He cut out some meat 121 00:04:59,440 --> 00:05:02,600 Speaker 2: and had more unsaturated fat from his fish, and then 122 00:05:02,600 --> 00:05:05,680 Speaker 2: he also stopped drinking. Now, drinking wrote specifically increased blood cholesterol, 123 00:05:05,680 --> 00:05:07,800 Speaker 2: but it does increase inflammation in the body. And he was, 124 00:05:08,080 --> 00:05:10,039 Speaker 2: you know, a fairly social drinker. He might have wine 125 00:05:10,080 --> 00:05:11,640 Speaker 2: new three four times a week. So we cut that 126 00:05:11,800 --> 00:05:14,480 Speaker 2: right back and it had dropped two whole points and 127 00:05:14,800 --> 00:05:16,360 Speaker 2: he was so thrilled, like from the middle of the 128 00:05:16,440 --> 00:05:17,040 Speaker 2: year till now. 129 00:05:17,080 --> 00:05:18,119 Speaker 3: So in four or five months. 130 00:05:18,120 --> 00:05:20,000 Speaker 2: It's dropped from I think it was like six eight 131 00:05:20,760 --> 00:05:22,520 Speaker 2: to four eight, or it might have been seven. I 132 00:05:22,520 --> 00:05:24,320 Speaker 2: don't think it was seven eight to five eight. I 133 00:05:24,400 --> 00:05:26,480 Speaker 2: think it was sort of just on seven and it's 134 00:05:26,520 --> 00:05:28,720 Speaker 2: come down to about five. So he is just stoked 135 00:05:28,760 --> 00:05:31,560 Speaker 2: because he's sort of thinking, now he won't need to 136 00:05:31,600 --> 00:05:34,960 Speaker 2: take medication because he's brought it right down with some 137 00:05:35,000 --> 00:05:38,479 Speaker 2: pretty easy dietary changes, you know what I mean. He's 138 00:05:38,520 --> 00:05:41,280 Speaker 2: not doing anything remarkably different. He's not following a fad diet. 139 00:05:41,320 --> 00:05:43,919 Speaker 2: He's not not eating out. He's just paying attention to 140 00:05:43,960 --> 00:05:46,359 Speaker 2: the types of protein he's having. He's cut back drinking 141 00:05:46,400 --> 00:05:49,160 Speaker 2: a bit, but he's included those other foods daily, the 142 00:05:49,160 --> 00:05:52,320 Speaker 2: walnuts daily, and the cholesterolering milk daily. And that's a 143 00:05:52,520 --> 00:05:55,000 Speaker 2: very profound effect. And I thought, wow, that's a great 144 00:05:55,040 --> 00:05:57,360 Speaker 2: case study. And yeah, we can't stress enough that it's 145 00:05:57,360 --> 00:05:59,520 Speaker 2: always the synergistic effect of diets. You know, you get 146 00:05:59,520 --> 00:06:02,080 Speaker 2: a benefit effect from having types of fiber in your diet, 147 00:06:02,080 --> 00:06:04,920 Speaker 2: the soluble fiber and things like legumes and oats. If 148 00:06:04,960 --> 00:06:07,000 Speaker 2: you then add in the steroles, if you then add 149 00:06:07,040 --> 00:06:09,680 Speaker 2: in some particularly good fats from things like walnuts or 150 00:06:09,680 --> 00:06:12,760 Speaker 2: in linseed, oily fish like salmon, and just keep an 151 00:06:12,800 --> 00:06:15,680 Speaker 2: eye on your pro inflammatory markers. So things like in 152 00:06:15,720 --> 00:06:18,320 Speaker 2: his instance, gluten free cakes like he cut that right out, 153 00:06:18,360 --> 00:06:20,440 Speaker 2: which for sure would have been bumping up the fat 154 00:06:20,480 --> 00:06:23,240 Speaker 2: and inflammation. He cut back on the drinking as well, 155 00:06:23,320 --> 00:06:25,760 Speaker 2: so as a lifestyle overhaul over four to five months, 156 00:06:25,800 --> 00:06:28,800 Speaker 2: it was two point reduction cholesterol, which is huge. So 157 00:06:28,839 --> 00:06:30,840 Speaker 2: I think that's sort of quite motivating for anyone who 158 00:06:30,920 --> 00:06:33,240 Speaker 2: might sit on that cusp of say being five six 159 00:06:33,320 --> 00:06:36,040 Speaker 2: is in cholesterol. It's not clinically so elevated to warrant 160 00:06:36,080 --> 00:06:38,680 Speaker 2: medication immediately, but it's certainly on the increase and certainly 161 00:06:38,680 --> 00:06:41,640 Speaker 2: suggesting there's inflammation in the body. And in particular at 162 00:06:41,640 --> 00:06:43,480 Speaker 2: this time of year, I want to remind everybody of 163 00:06:43,560 --> 00:06:45,760 Speaker 2: things like your short breads and your mince pies, you 164 00:06:45,760 --> 00:06:48,320 Speaker 2: know those foods commercially, not so much short bread, but 165 00:06:48,400 --> 00:06:50,719 Speaker 2: certainly things like mince pies or any kind of commercial 166 00:06:50,760 --> 00:06:53,960 Speaker 2: pastry will have likely some trans fats in it. Because 167 00:06:54,000 --> 00:06:56,640 Speaker 2: if you see marjorine or shortening on the ingredient list, 168 00:06:56,960 --> 00:06:59,400 Speaker 2: commercial products made like that are likely to have some 169 00:06:59,480 --> 00:07:01,920 Speaker 2: trans fat, which is very damaging to the body, very 170 00:07:01,920 --> 00:07:04,920 Speaker 2: pro inflammatory, So when you're having those kind of treats, 171 00:07:04,960 --> 00:07:06,520 Speaker 2: you know you want to get back to basics. We're 172 00:07:06,520 --> 00:07:08,680 Speaker 2: going to share a recipe today that is a dark 173 00:07:08,760 --> 00:07:11,600 Speaker 2: chocolate base using nuts as opposed to things like pastry. 174 00:07:11,640 --> 00:07:14,320 Speaker 2: So if anyone with high cholesterol listening, I really go 175 00:07:14,440 --> 00:07:16,120 Speaker 2: hard and try and avoid things like the Ara and 176 00:07:16,160 --> 00:07:19,000 Speaker 2: Chenie balls, the spring rolls, the mince pies, because they 177 00:07:19,040 --> 00:07:21,880 Speaker 2: are notorious for bumping up those pro inflammatory fats and 178 00:07:21,920 --> 00:07:24,600 Speaker 2: for anyone with high cholesterol, that's a double whammy, particularly 179 00:07:24,640 --> 00:07:26,560 Speaker 2: when we're teeming it with lots of cheese and alcohol. 180 00:07:27,280 --> 00:07:28,920 Speaker 1: And the other thing to think about from a cholesterol 181 00:07:29,000 --> 00:07:31,760 Speaker 1: perspective is fiber as well. You know, it's sometimes itself 182 00:07:31,840 --> 00:07:34,400 Speaker 1: and what can I cut out and people can get 183 00:07:34,440 --> 00:07:37,400 Speaker 1: quite dishartened with fiber. It is something you absolutely want 184 00:07:37,400 --> 00:07:40,480 Speaker 1: to add in because it tends to bind to cholesterol 185 00:07:40,520 --> 00:07:42,280 Speaker 1: and help kind of strip it out of the bloodstream. 186 00:07:42,360 --> 00:07:44,600 Speaker 1: So the more fiber, the better we know that it's 187 00:07:44,640 --> 00:07:47,080 Speaker 1: not really absorbed in the body. It kind of helps 188 00:07:47,080 --> 00:07:49,520 Speaker 1: to kind of bind things and excrete things and contribute 189 00:07:49,560 --> 00:07:52,960 Speaker 1: to healthy bower emotions, contribute to fullness, helps to you know, 190 00:07:53,000 --> 00:07:55,560 Speaker 1: improve cholesterol and blood sugar levels as well, so it's 191 00:07:55,640 --> 00:07:59,080 Speaker 1: really wonderful nutrient will call it. That has really positive 192 00:07:59,080 --> 00:08:01,240 Speaker 1: effects all health ware. But when you think about fiber, 193 00:08:01,280 --> 00:08:03,640 Speaker 1: it's generally all the good stuff that we want, you know, Susie. 194 00:08:03,640 --> 00:08:06,320 Speaker 1: It's our it's our salads, it's our veggies, it's our fruits, 195 00:08:06,320 --> 00:08:09,120 Speaker 1: it's our legumes, our beans, our whole grains. You can't 196 00:08:09,160 --> 00:08:11,760 Speaker 1: really go too wrong from a fiber based perspective. So 197 00:08:11,800 --> 00:08:13,880 Speaker 1: that's the thing I really try to get my clients 198 00:08:13,920 --> 00:08:16,840 Speaker 1: to focus on. Adding in is the actual cholesterol as well. 199 00:08:16,960 --> 00:08:18,640 Speaker 1: We don't just want okay, it's great that you cut 200 00:08:18,640 --> 00:08:20,240 Speaker 1: down on some meat and vege, but don't just tooom 201 00:08:20,280 --> 00:08:22,640 Speaker 1: it with some broccoli, although it's excellent. We want some 202 00:08:22,680 --> 00:08:25,480 Speaker 1: broccoli and some carrots, and some mushrooms and some tomatoes. 203 00:08:25,480 --> 00:08:28,560 Speaker 1: We want that diversity of different types and also throw in, 204 00:08:28,600 --> 00:08:30,960 Speaker 1: you know, a couple of chickpeas or lentils onto your salad. 205 00:08:31,000 --> 00:08:33,120 Speaker 1: And know, susire, not a huge lover of the legumes, 206 00:08:33,200 --> 00:08:35,800 Speaker 1: but they seriously are in my books, a total super food. 207 00:08:35,800 --> 00:08:38,360 Speaker 1: They're cheapest chips and they're just pack full of fiber 208 00:08:38,400 --> 00:08:40,440 Speaker 1: as well, So if you've got high cholesterol and you're listening. 209 00:08:40,600 --> 00:08:43,679 Speaker 1: Do not underestimate the power of additional fiber into your 210 00:08:43,720 --> 00:08:46,560 Speaker 1: diet as well, but always goes slowly if you're increasing 211 00:08:46,559 --> 00:08:48,679 Speaker 1: the fiber, or it can kind of backfire on you 212 00:08:48,720 --> 00:08:50,360 Speaker 1: and you might not be the favorite person to be 213 00:08:50,400 --> 00:08:52,400 Speaker 1: around if you add too much fiber too quickly into 214 00:08:52,400 --> 00:08:52,880 Speaker 1: your diet. 215 00:08:53,240 --> 00:08:54,840 Speaker 2: Can I say, Leanne, I've really come on board with 216 00:08:54,840 --> 00:08:58,559 Speaker 2: the nmrmate, Oh god, so like you know. 217 00:08:58,520 --> 00:08:59,720 Speaker 3: I've really come on board with the dumpings. 218 00:09:00,440 --> 00:09:02,480 Speaker 2: But the other thing at the moment is the beautiful 219 00:09:02,520 --> 00:09:06,280 Speaker 2: stone fruit, apricots, cherries. You know, that kind of fiber 220 00:09:06,360 --> 00:09:09,480 Speaker 2: in those foods is very rich soluble fiber, very good 221 00:09:09,480 --> 00:09:12,400 Speaker 2: for cholesterol. Now whilst cherries, you know, one of those 222 00:09:12,400 --> 00:09:14,760 Speaker 2: things that they are of course sweet and sugar, but 223 00:09:14,760 --> 00:09:16,600 Speaker 2: they're in season for such a short period of time 224 00:09:16,880 --> 00:09:19,040 Speaker 2: they're just glorious. So I think go for the stone fruit. 225 00:09:19,080 --> 00:09:21,400 Speaker 2: Team it with a meal but very rich source of 226 00:09:21,480 --> 00:09:25,559 Speaker 2: that very good quality fiber that's great for lower cholesterol absolutely. 227 00:09:25,800 --> 00:09:28,520 Speaker 1: And then going to another rich source of deliciousness in 228 00:09:28,559 --> 00:09:32,360 Speaker 1: our diet, Susie, you found us a nat fear lower 229 00:09:32,440 --> 00:09:35,760 Speaker 1: sugar salted caramel dressing, so this would be perfect on 230 00:09:35,880 --> 00:09:38,760 Speaker 1: what ice cream, pancakes, waffles, that sort of thing. But 231 00:09:39,040 --> 00:09:41,800 Speaker 1: you know, notoriously packed full of sugar. This is actually 232 00:09:41,840 --> 00:09:45,199 Speaker 1: net calories I think five calories significantly lower in sugar. 233 00:09:45,200 --> 00:09:47,480 Speaker 1: I think it's five hundred times less sugar than a 234 00:09:47,520 --> 00:09:50,280 Speaker 1: normal type of syrup. And it's by a brand Nat Fear, 235 00:09:50,320 --> 00:09:51,959 Speaker 1: which you know, we're both big fans of. It's a 236 00:09:52,040 --> 00:09:55,480 Speaker 1: very natural type of sugar alternative in the diet, and 237 00:09:55,480 --> 00:09:57,320 Speaker 1: we're big fans. And you know, when you think about 238 00:09:57,320 --> 00:10:00,400 Speaker 1: the cost of syrup anyway, it's not ext it's really 239 00:10:00,640 --> 00:10:03,080 Speaker 1: more expensive than anything else in the market. Like I've 240 00:10:03,080 --> 00:10:05,480 Speaker 1: just pulled up coals and it's retails of four dollars 241 00:10:05,520 --> 00:10:07,800 Speaker 1: fifty for the squeezy thing of it, which is two 242 00:10:07,840 --> 00:10:09,839 Speaker 1: hundred and fifty mills. So I don't think, you know, 243 00:10:09,880 --> 00:10:11,960 Speaker 1: it's something that kind of lasts in your frigial pantry 244 00:10:12,000 --> 00:10:13,679 Speaker 1: for quite a while as well. So it's a good 245 00:10:13,679 --> 00:10:16,040 Speaker 1: little fine there. And you want me to run through 246 00:10:16,080 --> 00:10:17,520 Speaker 1: the ingredients on that one. 247 00:10:17,720 --> 00:10:20,080 Speaker 2: This one came from one of our listeners actually, which 248 00:10:20,120 --> 00:10:22,800 Speaker 2: I thought of. That's interesting because that brand Navia has 249 00:10:22,840 --> 00:10:25,000 Speaker 2: got this growing range of kind of products like this, 250 00:10:25,960 --> 00:10:28,439 Speaker 2: and I think, you know, certainly. I like when you 251 00:10:28,480 --> 00:10:30,640 Speaker 2: see for pancakes as a no edit to look a maple, 252 00:10:30,760 --> 00:10:33,280 Speaker 2: and so yeah, I think I actually looked at it 253 00:10:33,320 --> 00:10:35,160 Speaker 2: and was waiting for what you thought when you read 254 00:10:35,160 --> 00:10:38,000 Speaker 2: out the ingredients. So you go through them and then 255 00:10:38,000 --> 00:10:39,920 Speaker 2: we'll discuss what we what we really think. 256 00:10:39,960 --> 00:10:41,440 Speaker 1: I was going to say, I haven't read the ingredients 257 00:10:41,520 --> 00:10:43,040 Speaker 1: yet yet, but on face value. 258 00:10:42,920 --> 00:10:46,520 Speaker 3: It doesn't look too bad. Up the ingrad I've got it. 259 00:10:46,520 --> 00:10:50,160 Speaker 2: It's water, so water, natural sweetness, so erythrotol and stevir 260 00:10:50,640 --> 00:10:55,559 Speaker 2: are thickener, which is a die starch sort of processing agent, salt, 261 00:10:55,760 --> 00:11:00,839 Speaker 2: vegetable oil, coconut, natural flavor, natural colors, is out than preservative. 262 00:11:00,920 --> 00:11:04,280 Speaker 2: Now it should be said that there'll be very small 263 00:11:04,280 --> 00:11:09,440 Speaker 2: amounts of those ingredients. I'm a bit torn because I think, 264 00:11:09,480 --> 00:11:11,520 Speaker 2: on one hand, it's really low calorie, like you said, 265 00:11:11,559 --> 00:11:12,560 Speaker 2: it's five calories. 266 00:11:13,040 --> 00:11:14,680 Speaker 3: It does have a fair whack of salt for a 267 00:11:14,679 --> 00:11:15,160 Speaker 3: product like that. 268 00:11:15,200 --> 00:11:16,880 Speaker 2: I have to say it's like six hundred billigrams for 269 00:11:16,920 --> 00:11:19,800 Speaker 2: one hundred and over one hundred perserve, which is not 270 00:11:19,840 --> 00:11:24,680 Speaker 2: insignificant for their sweet sauce. But is it food lean? Like, 271 00:11:24,760 --> 00:11:27,040 Speaker 2: at what point do we say it's actually just not food. 272 00:11:27,120 --> 00:11:30,240 Speaker 2: It's like a fake sugar with a bit of flavor 273 00:11:30,800 --> 00:11:32,120 Speaker 2: and thickening age. 274 00:11:32,160 --> 00:11:33,959 Speaker 1: I'm a bit torn as well because there's nothing in there, though, 275 00:11:34,040 --> 00:11:36,160 Speaker 1: I would say, as you said, is an actual ingredient 276 00:11:36,240 --> 00:11:38,640 Speaker 1: or food, Like, it's just it's water with a little 277 00:11:38,640 --> 00:11:41,240 Speaker 1: bit of sweetness and a little bit of salt and 278 00:11:41,280 --> 00:11:41,719 Speaker 1: a little bit. 279 00:11:41,679 --> 00:11:43,719 Speaker 3: Of colors in there. Is it the worst thing in 280 00:11:43,720 --> 00:11:44,000 Speaker 3: the world. 281 00:11:44,000 --> 00:11:46,199 Speaker 1: Absolutely not. If you're a diabetic, if you were eating 282 00:11:46,400 --> 00:11:48,960 Speaker 1: like a lot of this syrup and you're putting, you know, 283 00:11:49,120 --> 00:11:51,400 Speaker 1: ice career very night and topping in that sort of thing, 284 00:11:52,200 --> 00:11:54,400 Speaker 1: I think it might be a great swap, But is 285 00:11:54,440 --> 00:11:57,200 Speaker 1: it healthy. No? I mean I can't even pronounce some 286 00:11:57,240 --> 00:11:59,560 Speaker 1: of the ingredients in that list, ZUZI like the thickener 287 00:12:00,040 --> 00:12:03,240 Speaker 1: hydroproxyl die starch, phosphate, like do you know what I mean? 288 00:12:03,400 --> 00:12:06,280 Speaker 1: Like once that saying you can't pronounce it unless it's kinoir, 289 00:12:06,440 --> 00:12:06,960 Speaker 1: don't eat it. 290 00:12:07,600 --> 00:12:10,360 Speaker 2: And yeah, And this is the issue we often have, 291 00:12:10,600 --> 00:12:13,040 Speaker 2: is that when we're seeing these really formulated foods, whether 292 00:12:13,080 --> 00:12:18,560 Speaker 2: it's a low carbread alternatives to sugar, it's a fine line. 293 00:12:18,600 --> 00:12:22,040 Speaker 2: Because I look at that nice out, I think to 294 00:12:22,080 --> 00:12:23,920 Speaker 2: myself it's not really food. 295 00:12:24,280 --> 00:12:26,960 Speaker 1: It's not really food. And also how often are you 296 00:12:27,000 --> 00:12:29,440 Speaker 1: having these products? If you're having them so regularly that 297 00:12:29,520 --> 00:12:32,720 Speaker 1: you need to replace your topping with a sugar free alternative, 298 00:12:32,880 --> 00:12:35,280 Speaker 1: I think you need to recheck your diet because, like 299 00:12:35,360 --> 00:12:37,800 Speaker 1: in my household, Zoozy, we'd have pancakes not even once 300 00:12:37,840 --> 00:12:40,120 Speaker 1: a month, and even then they're homemade. We just use 301 00:12:40,200 --> 00:12:42,680 Speaker 1: you know, homeoflour, eggs and milk. We don't add any 302 00:12:42,679 --> 00:12:44,440 Speaker 1: sugar into the base of that, and then from that 303 00:12:44,480 --> 00:12:46,559 Speaker 1: we just put yogurt and fruit on top. So if 304 00:12:46,559 --> 00:12:49,360 Speaker 1: you're someone who has, you know, pancakes with syrup and 305 00:12:49,400 --> 00:12:51,480 Speaker 1: ice cream, you know, once a week or more in 306 00:12:51,520 --> 00:12:54,960 Speaker 1: your household, perhaps it's time to rethink those kind of 307 00:12:55,000 --> 00:12:57,880 Speaker 1: decisions versus the syrup we're actually putting on top of it, 308 00:12:57,880 --> 00:13:00,960 Speaker 1: because like I said, like that's that's an overly process product. 309 00:13:01,000 --> 00:13:03,560 Speaker 1: Like there's nothing really in there that you consider a 310 00:13:03,640 --> 00:13:07,120 Speaker 1: whole food ingredient at all besides water. So I'm to 311 00:13:07,360 --> 00:13:09,000 Speaker 1: on too, and. 312 00:13:09,000 --> 00:13:11,600 Speaker 2: I'm a bit like if you put it on ice cream, 313 00:13:11,679 --> 00:13:14,720 Speaker 2: I don't want anyone adding more sweetness to the ice cream. 314 00:13:14,760 --> 00:13:18,800 Speaker 2: The ice cream is the tree. Now, admittedly with pancakes. Certainly, 315 00:13:18,840 --> 00:13:20,760 Speaker 2: if I make my boy's pancakes, they like a bit 316 00:13:20,800 --> 00:13:23,400 Speaker 2: of syrup, and I have usually used the no added 317 00:13:23,440 --> 00:13:27,440 Speaker 2: sugar maple. But from memory, it's not so processed when 318 00:13:27,440 --> 00:13:29,040 Speaker 2: I've looked at it, So. 319 00:13:29,160 --> 00:13:30,120 Speaker 3: Yeah, I sort of. 320 00:13:30,280 --> 00:13:34,880 Speaker 2: I think perhaps for people who are transitioning from a 321 00:13:35,000 --> 00:13:38,360 Speaker 2: really high intake of sweet food, it's a middle ground. 322 00:13:39,200 --> 00:13:41,880 Speaker 2: But I certainly wouldn't be adding it back into the 323 00:13:41,920 --> 00:13:42,880 Speaker 2: diet by choice. 324 00:13:42,920 --> 00:13:44,319 Speaker 3: That would be where I would sit on it. 325 00:13:44,360 --> 00:13:46,000 Speaker 2: So for example, I've got a client at the moment 326 00:13:46,080 --> 00:13:48,160 Speaker 2: who is used to having. 327 00:13:48,000 --> 00:13:49,040 Speaker 3: A lot of sugar. 328 00:13:49,720 --> 00:13:52,960 Speaker 2: So if I took her diet and completely eliminated all 329 00:13:53,000 --> 00:13:55,720 Speaker 2: sweet food, she wouldn't last because she'd have a terrible 330 00:13:55,760 --> 00:13:59,000 Speaker 2: corner withdrawal. So I'm basically grading her down. Instead of 331 00:13:59,000 --> 00:14:01,440 Speaker 2: having save four coffee with sugar, she's having a couple, 332 00:14:01,840 --> 00:14:04,640 Speaker 2: she's gradually having less each time because I know I 333 00:14:04,679 --> 00:14:07,720 Speaker 2: need to wean her off that sweetness. So I would 334 00:14:07,800 --> 00:14:10,920 Speaker 2: perhaps use a product like that with her, but I 335 00:14:11,000 --> 00:14:13,679 Speaker 2: certainly wouldn't use it for the massive people, or I 336 00:14:13,720 --> 00:14:15,560 Speaker 2: wouldn't be people telling people to go and buy it, 337 00:14:15,600 --> 00:14:18,280 Speaker 2: because to me, it's very processed and we're getting still 338 00:14:18,320 --> 00:14:21,880 Speaker 2: into that ultra processed food that doesn't contain much, but 339 00:14:21,920 --> 00:14:23,160 Speaker 2: then why are we even eating it? 340 00:14:23,800 --> 00:14:26,080 Speaker 3: So yeah, I sort of, as. 341 00:14:25,920 --> 00:14:28,080 Speaker 2: I said, wanted to have your thoughts because when I 342 00:14:28,120 --> 00:14:30,600 Speaker 2: looked at it, I thought, hmm, I'm a bit sort 343 00:14:30,640 --> 00:14:33,640 Speaker 2: of feeling it's not necessarily I think what we're trying 344 00:14:33,640 --> 00:14:35,240 Speaker 2: to say is Leam and I have a position that 345 00:14:35,280 --> 00:14:38,160 Speaker 2: you better to have good quality whole food, even if 346 00:14:38,200 --> 00:14:40,720 Speaker 2: it is more indulgent in small amounts, and enjoy it 347 00:14:41,200 --> 00:14:43,640 Speaker 2: rather than put all this extra sweet stuff in that's 348 00:14:43,680 --> 00:14:45,280 Speaker 2: not really food percent. 349 00:14:45,280 --> 00:14:46,920 Speaker 1: And there's a big trend on TikTok where you can 350 00:14:46,960 --> 00:14:49,200 Speaker 1: have you know, you dessert for breakfast every single day, 351 00:14:49,280 --> 00:14:52,160 Speaker 1: so people are using these sugar free toppings and syrups 352 00:14:52,160 --> 00:14:54,400 Speaker 1: and stuff in there over and adot it's every single day. 353 00:14:54,440 --> 00:14:56,920 Speaker 1: But like you said, we're just adding sweetness into the diet, 354 00:14:56,960 --> 00:14:58,920 Speaker 1: where we do know, there's a bit of research to 355 00:14:58,960 --> 00:15:01,000 Speaker 1: show us that although you're not adding the sugar and 356 00:15:01,040 --> 00:15:04,120 Speaker 1: the calories in, you are potentially priming your brain to 357 00:15:04,240 --> 00:15:06,680 Speaker 1: want more of that sweet stuff later on. So would 358 00:15:06,720 --> 00:15:09,160 Speaker 1: I recommend it to my clients, No, you know, if 359 00:15:09,160 --> 00:15:11,400 Speaker 1: they're having too many of these pancakes and more foods, 360 00:15:11,400 --> 00:15:13,440 Speaker 1: et cetera, than I would just take them out and 361 00:15:13,480 --> 00:15:16,040 Speaker 1: replace them with perhaps a more savory breakfast option to 362 00:15:16,040 --> 00:15:19,160 Speaker 1: help stabilize blood siggers versus putting something like this in. 363 00:15:19,320 --> 00:15:21,760 Speaker 1: Is it a terrible option? No, it's far better than 364 00:15:21,840 --> 00:15:24,760 Speaker 1: you know, having tablespoons of the normal stuff, But it's 365 00:15:24,800 --> 00:15:27,840 Speaker 1: also not particularly great from a health perspective. It's kind 366 00:15:27,840 --> 00:15:29,600 Speaker 1: of one of those health halos, right. It's probably a 367 00:15:29,600 --> 00:15:31,240 Speaker 1: lot better than it looks. When I first saw it, 368 00:15:31,280 --> 00:15:33,160 Speaker 1: I was like, oh great, But then you're right. When 369 00:15:33,160 --> 00:15:35,400 Speaker 1: you put up the ingredient list, there's a lot of 370 00:15:35,400 --> 00:15:38,680 Speaker 1: things in there that don't really have a place in 371 00:15:38,720 --> 00:15:40,480 Speaker 1: a modern whole food diet. 372 00:15:40,520 --> 00:15:42,240 Speaker 2: Put it that way, it reminds me a lot of 373 00:15:42,280 --> 00:15:45,640 Speaker 2: the high protein ice creams, you know, they're so heavily processed. Like, 374 00:15:45,640 --> 00:15:47,760 Speaker 2: at what point are we saying that cultual processed food 375 00:15:47,840 --> 00:15:49,520 Speaker 2: versus a benefit of a bit more protein. 376 00:15:50,400 --> 00:15:52,160 Speaker 3: So yeah, But actually, another. 377 00:15:51,920 --> 00:15:53,640 Speaker 2: Good topic that we'll come back to in the new yearly, 378 00:15:53,680 --> 00:15:55,840 Speaker 2: and let's talk about the latest research on the savory 379 00:15:55,880 --> 00:15:58,440 Speaker 2: breakfast and the power of those and regulating with close levels. 380 00:15:58,440 --> 00:16:00,000 Speaker 2: So we'll come back with that in twenty twenty four. 381 00:16:00,360 --> 00:16:02,600 Speaker 2: All right, well to wrap us up today and leave 382 00:16:02,640 --> 00:16:04,120 Speaker 2: you with something a little bit Christmas y. 383 00:16:04,320 --> 00:16:04,520 Speaker 1: Now. 384 00:16:04,640 --> 00:16:07,240 Speaker 2: I do like a Christmas treat absolutely, and I usually 385 00:16:07,720 --> 00:16:10,520 Speaker 2: baked piscottie and rumbles, but I've been so behind that 386 00:16:10,560 --> 00:16:13,120 Speaker 2: April I haven't done any baking, which probably for the. 387 00:16:13,120 --> 00:16:14,680 Speaker 3: Good of everyone around me, just quietly. 388 00:16:15,240 --> 00:16:17,400 Speaker 2: But I've also had something on my list of always 389 00:16:17,440 --> 00:16:20,720 Speaker 2: wanting to make, and whenever it comes up on Instagram, I'm. 390 00:16:20,560 --> 00:16:21,880 Speaker 3: Like, oh my god, I need to make that. 391 00:16:21,960 --> 00:16:24,360 Speaker 2: You can make it really healthy, And again we haven't 392 00:16:24,360 --> 00:16:25,960 Speaker 2: got to it yet, but I'm not saying never. There's 393 00:16:25,960 --> 00:16:28,400 Speaker 2: still a couple of weeks still Christmas. And this is 394 00:16:28,560 --> 00:16:31,920 Speaker 2: a healthy, relatively healthy, a healthy fied version of a 395 00:16:32,040 --> 00:16:34,320 Speaker 2: chocolate bark. Because if you've ever traveled to the States, 396 00:16:34,360 --> 00:16:37,440 Speaker 2: particularly this time of year, bark is massive. 397 00:16:37,560 --> 00:16:38,840 Speaker 3: You know, Martha Stewart does it. 398 00:16:38,920 --> 00:16:40,960 Speaker 2: You can make it gorgeous and festive and put all 399 00:16:41,000 --> 00:16:43,040 Speaker 2: candies in it, or you can put beautiful cranberries and 400 00:16:43,040 --> 00:16:45,920 Speaker 2: gorgeous pistachios and bring up this gorgeous piece. So I 401 00:16:45,960 --> 00:16:48,440 Speaker 2: think if you're someone who does is quite keen to 402 00:16:48,480 --> 00:16:50,880 Speaker 2: do some sort of baking but want to keep it 403 00:16:50,920 --> 00:16:53,360 Speaker 2: as healthy as possible. This is very very simple to 404 00:16:53,440 --> 00:16:55,360 Speaker 2: do with bark. I would get a really good quality 405 00:16:55,800 --> 00:16:59,040 Speaker 2: dark chocolate. I would get whatever nuts you prefer and 406 00:16:59,200 --> 00:17:02,000 Speaker 2: tend to it really well. But pistachios gorgeous, even though 407 00:17:02,000 --> 00:17:04,879 Speaker 2: they are quite expensive. Some people will add pretzels or 408 00:17:04,880 --> 00:17:06,560 Speaker 2: things like em and m's. I would tend to say 409 00:17:06,560 --> 00:17:09,399 Speaker 2: you do something like a lower sugar crasin which you 410 00:17:09,480 --> 00:17:11,879 Speaker 2: can get, which keep it a bit lighter. You can 411 00:17:11,920 --> 00:17:14,119 Speaker 2: always add little things extras, you know, some people do 412 00:17:14,160 --> 00:17:16,080 Speaker 2: marshmallows through it, or you can sort of make it 413 00:17:16,080 --> 00:17:18,280 Speaker 2: as healthier as not as you are, and all you 414 00:17:18,359 --> 00:17:20,560 Speaker 2: need to do is melt down the dark chocolate. I 415 00:17:20,560 --> 00:17:22,200 Speaker 2: don't have a lot of luck on the stovetop. I 416 00:17:22,240 --> 00:17:25,040 Speaker 2: think you often find it's better in the microwave. If 417 00:17:25,080 --> 00:17:26,760 Speaker 2: you want to make it less intense, you can always 418 00:17:26,800 --> 00:17:28,840 Speaker 2: mix a little bit of milk or white chocolate through 419 00:17:28,840 --> 00:17:30,240 Speaker 2: it and sort of curdle it through. 420 00:17:30,680 --> 00:17:32,160 Speaker 3: You probably do need a little. 421 00:17:31,920 --> 00:17:33,800 Speaker 2: Bit of oil through it, and I probably wouldn't use 422 00:17:33,800 --> 00:17:36,520 Speaker 2: extra virgin olive oil in this instant. I probably would 423 00:17:36,600 --> 00:17:38,359 Speaker 2: be more likely to use coconut oil, even though I 424 00:17:38,400 --> 00:17:40,360 Speaker 2: don't even own any, so I don't know what i'd use, 425 00:17:40,359 --> 00:17:43,080 Speaker 2: but maybe I don't think it would go overly well. 426 00:17:43,119 --> 00:17:45,040 Speaker 3: I'd probably would be more inclined to use a little 427 00:17:45,040 --> 00:17:45,840 Speaker 3: bit of butter, mysell. 428 00:17:46,200 --> 00:17:48,160 Speaker 1: I make bark regularly, and you don't need any oil. 429 00:17:48,200 --> 00:17:50,000 Speaker 1: Like I just melt chocolate and then I put the 430 00:17:50,000 --> 00:17:51,520 Speaker 1: toppings in it. I put the nuts in the seas 431 00:17:51,520 --> 00:17:53,120 Speaker 1: and the cameras on it. I don't use any oil. 432 00:17:53,160 --> 00:17:54,200 Speaker 1: I think it's absolutely okay. 433 00:17:54,440 --> 00:17:56,160 Speaker 2: Well, I hope you're making some bark when I'm about 434 00:17:56,200 --> 00:17:57,680 Speaker 2: to visit Lear and I'll be looking forward to seeing 435 00:17:57,720 --> 00:18:01,800 Speaker 2: that on Wednesday night. So get Yeah, you've heard it 436 00:18:01,800 --> 00:18:03,359 Speaker 2: first from there, and you don't need any added fat. 437 00:18:03,840 --> 00:18:04,920 Speaker 3: What do you put in yours? 438 00:18:05,320 --> 00:18:07,960 Speaker 1: I make mine more of a prebodic bark, So put 439 00:18:07,960 --> 00:18:09,879 Speaker 1: some fuel in there to feed my good bugs. You 440 00:18:09,920 --> 00:18:11,360 Speaker 1: know me, gut health lover. 441 00:18:11,800 --> 00:18:14,240 Speaker 3: I use pistachios because there don't put that in my one. 442 00:18:14,280 --> 00:18:15,159 Speaker 3: I don't excuse me. 443 00:18:15,240 --> 00:18:18,000 Speaker 1: When you see my pistachios and my gorgeous cranberris, you'll 444 00:18:18,080 --> 00:18:20,600 Speaker 1: realize why I do. I chop up a little bit 445 00:18:20,600 --> 00:18:22,000 Speaker 1: of almonds or something. I would love to use a 446 00:18:22,040 --> 00:18:23,960 Speaker 1: bit of walnuts or el cashews or something but me 447 00:18:24,000 --> 00:18:25,800 Speaker 1: has got some allergies, so I stick with the safe 448 00:18:25,800 --> 00:18:28,320 Speaker 1: ones in our house, which are almonds, and then I 449 00:18:28,359 --> 00:18:30,639 Speaker 1: put a little bit of shaved coconut through there, a 450 00:18:30,680 --> 00:18:32,919 Speaker 1: little bit of sugar free cranberries. And for a lot 451 00:18:32,920 --> 00:18:34,560 Speaker 1: of people that don't realize, there are two types of 452 00:18:34,560 --> 00:18:36,640 Speaker 1: cranberrys on the market. You can get the dried cranbers 453 00:18:36,680 --> 00:18:38,919 Speaker 1: with added sugar, and then you can actually get sugar 454 00:18:39,040 --> 00:18:41,720 Speaker 1: or lower sugar varieties of cranbers as well, So the 455 00:18:41,720 --> 00:18:44,240 Speaker 1: reduced sugar ones are much better option for you as well. 456 00:18:44,440 --> 00:18:46,120 Speaker 1: And like she said, I just use a really good 457 00:18:46,200 --> 00:18:48,680 Speaker 1: dark quality chocolate, and sometimes I even get a little 458 00:18:48,720 --> 00:18:50,520 Speaker 1: bit of white. Like I'll use a block of dark 459 00:18:50,560 --> 00:18:52,520 Speaker 1: and maybe a third of a block of white, melt 460 00:18:52,520 --> 00:18:54,760 Speaker 1: them both and then kind of swirl the white through 461 00:18:54,760 --> 00:18:57,080 Speaker 1: the dark. It makes a really nice pretty pattern as well. 462 00:18:57,240 --> 00:18:59,840 Speaker 2: Do you use the audi chocolate to melt for that 463 00:19:00,119 --> 00:19:00,600 Speaker 2: use baking? 464 00:19:00,920 --> 00:19:03,000 Speaker 1: I normally use baking chocolate. And then the final thing 465 00:19:03,040 --> 00:19:05,359 Speaker 1: I add is some green pepitas on there as well, 466 00:19:05,400 --> 00:19:07,359 Speaker 1: So some pepitas and some some flower seeds as well. 467 00:19:07,440 --> 00:19:10,040 Speaker 1: Some's some good quality nuts and seeds, and the only 468 00:19:10,080 --> 00:19:12,440 Speaker 1: really dried fruit I use is the lower sugar cranberries 469 00:19:12,480 --> 00:19:14,840 Speaker 1: and a couple of coconut flakes as well, and it's beautiful. 470 00:19:15,000 --> 00:19:16,720 Speaker 3: Yeah, don't put some flower seeds in mine. Other I 471 00:19:16,720 --> 00:19:17,359 Speaker 3: don't like those. 472 00:19:18,040 --> 00:19:20,680 Speaker 2: But you know what else is going to say? I've 473 00:19:20,680 --> 00:19:23,280 Speaker 2: got a recipe for peppermint bliss balls, which whenever I 474 00:19:23,320 --> 00:19:24,359 Speaker 2: put it up goes crazy. 475 00:19:24,400 --> 00:19:25,200 Speaker 3: People love them. 476 00:19:25,720 --> 00:19:27,800 Speaker 2: But you can use like a peppermint essence and make 477 00:19:27,880 --> 00:19:31,080 Speaker 2: like a peppermint bark as well for Christmas, so that's 478 00:19:31,080 --> 00:19:33,800 Speaker 2: really nice. Like essences aren't cheap, but you have them forever, 479 00:19:34,480 --> 00:19:36,760 Speaker 2: and at Christmas time in the States, of course, they 480 00:19:36,760 --> 00:19:39,359 Speaker 2: always have peppermint flavored everything, so that's a really nice mix. 481 00:19:39,400 --> 00:19:40,399 Speaker 3: But it's a really. 482 00:19:40,240 --> 00:19:42,159 Speaker 2: Pretty you can also what I like about Leanna is 483 00:19:42,200 --> 00:19:43,760 Speaker 2: you can make the portions as big or small as 484 00:19:43,760 --> 00:19:45,960 Speaker 2: you want, Like you can really break it right up, 485 00:19:46,000 --> 00:19:47,520 Speaker 2: so you don't and you can put it in jars 486 00:19:47,560 --> 00:19:49,400 Speaker 2: around it. It's great little recipian and it's a million 487 00:19:49,400 --> 00:19:52,199 Speaker 2: times healthy that anything with pastry or short bread and 488 00:19:52,200 --> 00:19:54,600 Speaker 2: all that kind of stuff. So piscotti is good too, 489 00:19:54,640 --> 00:19:57,639 Speaker 2: but but scott is tricky to make, whereas that's really easy. 490 00:19:57,760 --> 00:20:00,600 Speaker 1: So will you bring me some Bisconi and I'll make 491 00:20:00,640 --> 00:20:01,480 Speaker 1: you some buck How's that. 492 00:20:01,760 --> 00:20:03,479 Speaker 3: I'm gonna try because it is I do like. 493 00:20:03,560 --> 00:20:06,159 Speaker 2: I do like Mathasbody, which is a Matha Studio recipe, 494 00:20:06,440 --> 00:20:10,200 Speaker 2: and I usually do pistachio and a mix of dark chocolate. Yeah, 495 00:20:10,280 --> 00:20:11,760 Speaker 2: I'm going to try actually, because I do like it. 496 00:20:11,800 --> 00:20:14,000 Speaker 2: I'd like to bring some. That's my challenge. I'll put 497 00:20:14,000 --> 00:20:16,320 Speaker 2: it up on Instagram. If I manage to get it done. 498 00:20:16,240 --> 00:20:16,560 Speaker 3: Love it. 499 00:20:16,640 --> 00:20:18,560 Speaker 1: So that brings us to the end of the Nutrition 500 00:20:18,640 --> 00:20:22,160 Speaker 1: Couch for our final Midweek a motivational episode for twenty 501 00:20:22,240 --> 00:20:24,119 Speaker 1: twenty three. We will catch you guys in our final 502 00:20:24,160 --> 00:20:27,680 Speaker 1: final episode on Sunday for the last drop of the year. 503 00:20:28,000 --> 00:20:28,760 Speaker 3: Thanks for listening.