1 00:00:00,640 --> 00:00:02,680 Speaker 1: Do you like a cheeky diet soft drink every now 2 00:00:02,720 --> 00:00:05,560 Speaker 1: and again, or do you know that you already drink 3 00:00:05,640 --> 00:00:08,559 Speaker 1: way too much of the sweet stuff. Whether you feel 4 00:00:08,560 --> 00:00:11,080 Speaker 1: like you're addicted to diet soft drink or have it 5 00:00:11,119 --> 00:00:13,720 Speaker 1: as an occasional habit that you know you would like 6 00:00:13,800 --> 00:00:16,880 Speaker 1: to kick, Today we share some scary new research which 7 00:00:16,920 --> 00:00:19,120 Speaker 1: maybe what you need to hear to kick the diet 8 00:00:19,120 --> 00:00:22,680 Speaker 1: soft drink habits for good. Hi. I'm Susie Burrow and 9 00:00:22,720 --> 00:00:25,639 Speaker 1: I'm lean Wood, and together we bring you The Nutrition Couch, 10 00:00:25,720 --> 00:00:28,040 Speaker 1: a weekly podcast that keeps you update on everything you 11 00:00:28,080 --> 00:00:30,200 Speaker 1: need to know in the world of nutrition. It's not 12 00:00:30,240 --> 00:00:32,480 Speaker 1: a diet soft drinks for anyone dealing with some pinut 13 00:00:32,520 --> 00:00:33,320 Speaker 1: allergy at the home. 14 00:00:33,440 --> 00:00:35,600 Speaker 2: We have some fascinating new research to share. 15 00:00:36,200 --> 00:00:37,440 Speaker 1: We found a yummy. 16 00:00:37,280 --> 00:00:39,480 Speaker 2: New high fiber veggie option at. 17 00:00:39,400 --> 00:00:42,400 Speaker 1: One of our supermarkets, and our listener question is all 18 00:00:42,440 --> 00:00:45,000 Speaker 1: about fresh and frozen meals and how to choose a 19 00:00:45,040 --> 00:00:48,599 Speaker 1: good one. So what I'll say before we start this 20 00:00:48,680 --> 00:00:50,879 Speaker 1: record is I have a terrible, terrible cold. You might 21 00:00:50,960 --> 00:00:52,800 Speaker 1: hear it in my voice, and I'm going to do 22 00:00:52,840 --> 00:00:55,360 Speaker 1: my very best not to cough. But if Leanne suddenly 23 00:00:55,360 --> 00:00:57,680 Speaker 1: starts talking. That is the reason. So we need to 24 00:00:57,680 --> 00:00:59,240 Speaker 1: do this episode, and we're going to try and do 25 00:00:59,280 --> 00:01:01,440 Speaker 1: our best to control ourselves in our coffin. 26 00:01:02,360 --> 00:01:04,640 Speaker 2: So much for being a dietitian and not getting sickly 27 00:01:04,680 --> 00:01:07,120 Speaker 2: and hey, anyway, soft drink. 28 00:01:07,520 --> 00:01:10,679 Speaker 1: Now, as dietitians, it's safe to say we don't like 29 00:01:10,720 --> 00:01:13,959 Speaker 1: soft drink. Regular full strength soft drink is packed full 30 00:01:14,000 --> 00:01:16,600 Speaker 1: of sugar. A three seventy five milk can has about 31 00:01:16,680 --> 00:01:19,800 Speaker 1: nine teaspoons, a buddy bottle up to thirteen teaspoons. It's 32 00:01:19,880 --> 00:01:22,720 Speaker 1: highly addictive in the sense that more you have, the 33 00:01:22,760 --> 00:01:25,600 Speaker 1: more you want. Because it is such an ultra sweet product, 34 00:01:26,120 --> 00:01:27,800 Speaker 1: there's a lot of artificial colors. 35 00:01:27,920 --> 00:01:30,200 Speaker 2: There's often flavors, preservatives, and. 36 00:01:30,160 --> 00:01:33,600 Speaker 1: Then you know, some of us or as dieticians, we 37 00:01:33,680 --> 00:01:36,080 Speaker 1: will suggest diet is a better option in the sense 38 00:01:36,080 --> 00:01:38,640 Speaker 1: you don't get the sugar. But certainly we also know 39 00:01:38,680 --> 00:01:41,520 Speaker 1: that nutritionally there's caused the concern over diet soft drinks, 40 00:01:41,520 --> 00:01:43,400 Speaker 1: and as someone who is partial to a diet coke, 41 00:01:43,480 --> 00:01:45,679 Speaker 1: I'm very aware of those issues and do try and 42 00:01:45,720 --> 00:01:49,920 Speaker 1: minimize it. And I certainly have clients who often lead 43 00:01:49,960 --> 00:01:52,480 Speaker 1: it's funny, do not mention they like it when I 44 00:01:52,520 --> 00:01:54,440 Speaker 1: first meet them, and it comes out later that they're 45 00:01:54,480 --> 00:01:57,520 Speaker 1: sort of quite partial to a pepsi max in the 46 00:01:57,560 --> 00:01:59,920 Speaker 1: afternoon or a few diet cokes or some will admit 47 00:02:00,040 --> 00:02:02,520 Speaker 1: very early. So the first thing that springs to mind 48 00:02:02,600 --> 00:02:04,600 Speaker 1: with clients when they're having a lot of diet soft 49 00:02:04,640 --> 00:02:07,200 Speaker 1: drink is do they have an issue with glucose regulation? 50 00:02:07,360 --> 00:02:12,239 Speaker 1: Because the thing with anything artificially sweetened, and generally soft 51 00:02:12,280 --> 00:02:15,040 Speaker 1: drinks are all artificially sweet and doesn't matter what type 52 00:02:15,080 --> 00:02:18,240 Speaker 1: they are, and that's you get that intense sweetness, like 53 00:02:18,320 --> 00:02:21,480 Speaker 1: two hundred times sweeter than sugar, and that has a 54 00:02:21,520 --> 00:02:24,920 Speaker 1: pronounced effect on appetite regulation in the sense that the 55 00:02:24,919 --> 00:02:28,360 Speaker 1: body recognizes that you're having a sweet substance and then 56 00:02:28,360 --> 00:02:31,200 Speaker 1: you're actually not getting calories. And there's evidence to show 57 00:02:31,240 --> 00:02:34,040 Speaker 1: it does impact glucose levels and certainly craving control, and 58 00:02:34,120 --> 00:02:36,840 Speaker 1: certainly in my experience, people with glucose regulation issues are 59 00:02:36,840 --> 00:02:37,920 Speaker 1: often almost. 60 00:02:37,680 --> 00:02:39,960 Speaker 2: Addicted to that sweet hit of it. So it can 61 00:02:40,040 --> 00:02:42,200 Speaker 2: sort of suggest. 62 00:02:41,760 --> 00:02:44,440 Speaker 1: That maybe there's some issues with inchlin and glucose, and 63 00:02:44,480 --> 00:02:46,560 Speaker 1: you'll know that you sort of really crave it because 64 00:02:46,600 --> 00:02:49,760 Speaker 1: the brain is so used to that intensely sweet substance. 65 00:02:49,760 --> 00:02:52,560 Speaker 1: But this was actually really interesting research because whilst we 66 00:02:52,720 --> 00:02:56,520 Speaker 1: often hear about the negatives associated with both diet soft 67 00:02:56,600 --> 00:02:59,600 Speaker 1: drink and soft drink from a weight control perspective, this 68 00:02:59,760 --> 00:03:02,480 Speaker 1: was evidence that really looked at the effect. 69 00:03:02,120 --> 00:03:03,080 Speaker 3: On heart health. 70 00:03:03,080 --> 00:03:04,280 Speaker 2: And it was published in a. 71 00:03:04,160 --> 00:03:10,000 Speaker 1: Big international journal Circulation, Arrhythmia and Electrophysiology, and it was 72 00:03:10,040 --> 00:03:12,880 Speaker 1: looking at the drinking habits of over two hundred thousand 73 00:03:13,320 --> 00:03:16,200 Speaker 1: people living in the UK age between thirty seven and 74 00:03:16,240 --> 00:03:20,519 Speaker 1: seventy three, so a very big study. Now, these observational 75 00:03:20,560 --> 00:03:23,320 Speaker 1: studies where people report what they're eating and then look 76 00:03:23,360 --> 00:03:26,520 Speaker 1: at the outcomes are not as intense as an intervention study, 77 00:03:27,080 --> 00:03:29,280 Speaker 1: but when you've got such a large data set there 78 00:03:29,280 --> 00:03:33,320 Speaker 1: can certainly it makes some strong associations. And it was 79 00:03:33,360 --> 00:03:36,800 Speaker 1: found in this study the individuals who reported consuming more 80 00:03:36,840 --> 00:03:40,280 Speaker 1: than two liters of artificially sweetened drinks in twenty four hours, 81 00:03:40,320 --> 00:03:42,240 Speaker 1: which some listeners will be going. 82 00:03:42,160 --> 00:03:43,560 Speaker 2: Oh my god, that is so much. 83 00:03:43,640 --> 00:03:46,800 Speaker 1: But you know, if you're having two Buddy bottles through 84 00:03:46,800 --> 00:03:49,080 Speaker 1: the day and somemore at night, you're up there, you know, 85 00:03:49,200 --> 00:03:52,240 Speaker 1: so it's not that extreme. Or I noticed with younger 86 00:03:52,240 --> 00:03:54,320 Speaker 1: people if they're going to movies and stuff. They're getting 87 00:03:54,320 --> 00:03:57,720 Speaker 1: those jumbo soft drink you drinks, so basically it's for 88 00:03:57,800 --> 00:03:59,720 Speaker 1: the people who are drinking it all day every day, 89 00:04:00,520 --> 00:04:05,080 Speaker 1: they had a twenty percent higher chance of developing atual fibrillation, 90 00:04:05,880 --> 00:04:10,320 Speaker 1: which is a linked toly regular heartbeat basically, And to me, 91 00:04:10,400 --> 00:04:12,760 Speaker 1: that makes sense in the case that a lot of 92 00:04:12,880 --> 00:04:15,480 Speaker 1: diet soft drink is also containing caffeine. 93 00:04:16,080 --> 00:04:17,400 Speaker 2: But yeah, it was just an association. 94 00:04:17,440 --> 00:04:19,839 Speaker 1: But I thought it's something interesting because it shows that 95 00:04:19,880 --> 00:04:23,760 Speaker 1: it's perhaps not just impacting weight and behavior patterns with 96 00:04:23,839 --> 00:04:28,120 Speaker 1: food and regulating appetite and craving control, but if you 97 00:04:28,640 --> 00:04:31,360 Speaker 1: have got heart disease risk factors or are at risk 98 00:04:31,440 --> 00:04:35,080 Speaker 1: of uneven heart rate, it's certainly not a substance you 99 00:04:35,120 --> 00:04:37,120 Speaker 1: want to be adding back in. And often it's not 100 00:04:37,200 --> 00:04:40,680 Speaker 1: until we're much older that we realize that, and you 101 00:04:40,960 --> 00:04:43,279 Speaker 1: sort of have developed that habit over a long. 102 00:04:43,200 --> 00:04:44,080 Speaker 2: Period of time. 103 00:04:44,880 --> 00:04:47,160 Speaker 1: But that didn't matter whether it was sugar sweetened or 104 00:04:47,640 --> 00:04:48,400 Speaker 1: the diet stuff. 105 00:04:48,400 --> 00:04:51,200 Speaker 2: It was equally as bad when it came to heart health. 106 00:04:51,800 --> 00:04:54,360 Speaker 1: And I thought it was just interesting in terms of, 107 00:04:54,760 --> 00:04:56,960 Speaker 1: you know, it's not just always about weight, it's about 108 00:04:56,960 --> 00:04:59,640 Speaker 1: the impact some of these foods and in this case 109 00:04:59,720 --> 00:05:03,120 Speaker 1: old her process food has on a general health and 110 00:05:03,160 --> 00:05:05,000 Speaker 1: well being, and in this case the health of their 111 00:05:05,040 --> 00:05:06,960 Speaker 1: heart ondred percent. 112 00:05:07,000 --> 00:05:09,560 Speaker 3: And in the study they found that people who had 113 00:05:09,600 --> 00:05:12,479 Speaker 3: reported consuming beverages with added sugar in it. So this 114 00:05:12,560 --> 00:05:14,880 Speaker 3: isn't the diet kind. This is like the full sugar 115 00:05:14,920 --> 00:05:18,160 Speaker 3: soft drink had an increased risk of cut out conditions 116 00:05:18,160 --> 00:05:20,960 Speaker 3: way up to ten percent. But the interesting thing was 117 00:05:21,000 --> 00:05:24,880 Speaker 3: Susie on the flip side of that consuming unsweetened juices. 118 00:05:25,000 --> 00:05:27,800 Speaker 3: So we're talking about one hundred percent natural orange juice 119 00:05:27,839 --> 00:05:31,080 Speaker 3: as an example, that was actually associated with a reduced 120 00:05:31,279 --> 00:05:34,400 Speaker 3: risk of up to eight percent. So are we advocating 121 00:05:34,480 --> 00:05:36,760 Speaker 3: everybody go out there and drink tons of juice. No, 122 00:05:37,320 --> 00:05:41,080 Speaker 3: But if the choice was between a coke or a 123 00:05:41,279 --> 00:05:43,960 Speaker 3: natural glass of orange juice, at least you're getting a 124 00:05:44,000 --> 00:05:46,560 Speaker 3: little bit of fiber and vitamin seed, like you're getting 125 00:05:46,680 --> 00:05:49,640 Speaker 3: some nutrients out of the orange juice versus the only 126 00:05:49,680 --> 00:05:52,640 Speaker 3: real thing you're getting from coke is pure sugar or glucose, 127 00:05:52,640 --> 00:05:55,279 Speaker 3: which we know that that's not great unless you're about 128 00:05:55,279 --> 00:05:57,680 Speaker 3: to run like a marathon or something, and a little 129 00:05:57,680 --> 00:05:59,839 Speaker 3: bit of caffeine. And let's be honest, I think too 130 00:06:00,040 --> 00:06:02,760 Speaker 3: an Aussies and even around the world, we probably drink 131 00:06:02,760 --> 00:06:05,000 Speaker 3: far too much caffeine. A lot of us are quite 132 00:06:05,040 --> 00:06:07,640 Speaker 3: reliant on it. I can speak from experience with two 133 00:06:07,680 --> 00:06:10,720 Speaker 3: tiny humans. I do enjoy nothing more than my couple 134 00:06:10,720 --> 00:06:12,760 Speaker 3: of cups of coffee each day. But I have mine 135 00:06:12,800 --> 00:06:14,480 Speaker 3: at a half drenth just so I can have to today, 136 00:06:14,520 --> 00:06:16,640 Speaker 3: and they're both half strength, so really I only have one, 137 00:06:16,680 --> 00:06:18,880 Speaker 3: but my brain thinks I'm having too, so we probably 138 00:06:18,920 --> 00:06:23,000 Speaker 3: already have far too much caffeine anyway. But just interesting 139 00:06:23,040 --> 00:06:25,080 Speaker 3: because I think that, you know, a lot of times 140 00:06:25,160 --> 00:06:27,800 Speaker 3: things like juices are really vilified and people are like, well, 141 00:06:27,839 --> 00:06:29,839 Speaker 3: have diet soft drink, It's so much better for you. 142 00:06:30,200 --> 00:06:33,200 Speaker 3: But we are seeing more and more emerging research that's 143 00:06:33,240 --> 00:06:36,080 Speaker 3: now talking to the negatives of not just normal soft drink, 144 00:06:36,080 --> 00:06:38,159 Speaker 3: which we know it's not great for us, but also 145 00:06:38,200 --> 00:06:40,320 Speaker 3: some things like diet soft drink as well. And I 146 00:06:40,320 --> 00:06:42,719 Speaker 3: know it's heavily promoted in the weight loss community. And 147 00:06:42,760 --> 00:06:45,520 Speaker 3: I don't necessarily have anything against start as soft drink, 148 00:06:45,560 --> 00:06:47,640 Speaker 3: but I'm certainly you know, if my clients want a 149 00:06:47,640 --> 00:06:50,159 Speaker 3: little bit, I'd much rather than have a diet lemonade. 150 00:06:50,279 --> 00:06:53,200 Speaker 3: Then something like a diet Pepsi Max or you know, 151 00:06:53,279 --> 00:06:55,279 Speaker 3: like a diet fan to with all of those extra 152 00:06:55,480 --> 00:06:58,520 Speaker 3: artificial colors like Susie talks about as well, or even 153 00:06:58,560 --> 00:07:00,920 Speaker 3: something there's a few more natural brands, like I think 154 00:07:00,960 --> 00:07:02,920 Speaker 3: the nextper brand has a little bit more of natural 155 00:07:02,960 --> 00:07:05,640 Speaker 3: sweetness versus the artificial ones in there as well. So 156 00:07:06,000 --> 00:07:08,679 Speaker 3: I think just the dose makes a poison like anything. 157 00:07:08,839 --> 00:07:11,000 Speaker 3: And this study really did show it was over two 158 00:07:11,080 --> 00:07:13,520 Speaker 3: liters a day and that equates, so I think about 159 00:07:13,640 --> 00:07:17,080 Speaker 3: six cans, you would basically need to be drinking diet 160 00:07:17,120 --> 00:07:19,520 Speaker 3: soft drink instead of water. That's really the only way 161 00:07:19,520 --> 00:07:21,840 Speaker 3: that somebody would drink that much of it, And it 162 00:07:21,840 --> 00:07:24,240 Speaker 3: does make sense that it would potentially impact your heart, 163 00:07:24,480 --> 00:07:27,160 Speaker 3: particularly of those cans. If you had six plus cans 164 00:07:27,160 --> 00:07:29,200 Speaker 3: a day and they were caffeinated, that'd be a hell 165 00:07:29,240 --> 00:07:31,080 Speaker 3: of a lot of caffeine. So just so I think 166 00:07:31,160 --> 00:07:33,240 Speaker 3: something to be aware. If you know that friends and 167 00:07:33,320 --> 00:07:35,320 Speaker 3: families they have a bit of a habit, it might 168 00:07:35,360 --> 00:07:38,320 Speaker 3: be an interesting study to send on to them. 169 00:07:38,360 --> 00:07:40,360 Speaker 1: Our friend Donald Chemp has to be careful because I've 170 00:07:40,400 --> 00:07:42,200 Speaker 1: heard that he just drinks diricoke all day. 171 00:07:42,400 --> 00:07:43,240 Speaker 3: Wouldn't surprise me. 172 00:07:43,640 --> 00:07:46,119 Speaker 2: But just a few tips for the fans to really 173 00:07:46,160 --> 00:07:46,960 Speaker 2: rely on it, you. 174 00:07:46,880 --> 00:07:49,080 Speaker 1: Know, particularly in that second half of the day, just 175 00:07:49,080 --> 00:07:50,040 Speaker 1: to give you the pep up. 176 00:07:50,480 --> 00:07:52,560 Speaker 2: I think volume is important and the more you have, 177 00:07:52,640 --> 00:07:53,400 Speaker 2: the more you want. 178 00:07:53,480 --> 00:07:56,920 Speaker 1: So when I'm trying to wean someone off it, I'll 179 00:07:56,960 --> 00:07:59,360 Speaker 1: say go from if you're having the bottle, go down 180 00:07:59,360 --> 00:08:02,080 Speaker 1: to the can, and then even the smaller can over time, 181 00:08:02,760 --> 00:08:05,360 Speaker 1: and the same, the less you have, the less you want. 182 00:08:05,880 --> 00:08:08,560 Speaker 1: Always have it with food rather than just on itstone 183 00:08:08,560 --> 00:08:12,920 Speaker 1: to help regulate blood glucose levels. And if you can 184 00:08:12,960 --> 00:08:15,200 Speaker 1: over time, like we describe, swap to something like a 185 00:08:15,240 --> 00:08:19,680 Speaker 1: sparkling water or one of those functional adaptogenic drinks that 186 00:08:19,720 --> 00:08:22,200 Speaker 1: you can see like the Kombucher's and there's a whole 187 00:08:22,280 --> 00:08:27,120 Speaker 1: range in supermarkets and basically pro actively train yourself towards 188 00:08:27,120 --> 00:08:30,200 Speaker 1: a different flavor long term for your health. 189 00:08:30,240 --> 00:08:33,120 Speaker 2: That's definitely the best outcome. But if you keep buying the. 190 00:08:33,480 --> 00:08:36,600 Speaker 1: Big pack of you know that you buy the case 191 00:08:36,600 --> 00:08:39,880 Speaker 1: of the cans when they're on sale, and they work 192 00:08:39,920 --> 00:08:41,880 Speaker 1: out like fifty cent a can, you will have it. 193 00:08:41,880 --> 00:08:43,559 Speaker 2: It's like anything of it's in the house, you will 194 00:08:44,080 --> 00:08:44,520 Speaker 2: drink it. 195 00:08:44,600 --> 00:08:46,680 Speaker 1: So it's more, you know, try and keep it for 196 00:08:46,720 --> 00:08:51,120 Speaker 1: that I really need it day versus becoming reliant day 197 00:08:51,120 --> 00:08:52,240 Speaker 1: in day out and try. 198 00:08:52,080 --> 00:08:53,480 Speaker 2: And shift over time. 199 00:08:53,520 --> 00:08:56,600 Speaker 1: And definitely that's a better health outcome for a number 200 00:08:56,679 --> 00:08:57,520 Speaker 1: of different reasons. 201 00:08:57,600 --> 00:09:01,120 Speaker 3: Nutritionally, I like the idea that you said trial some 202 00:09:01,160 --> 00:09:03,760 Speaker 3: other different I guess drinks with some slightly added benefits, 203 00:09:03,760 --> 00:09:06,160 Speaker 3: such as kombucha for example, and one of my favorite 204 00:09:06,160 --> 00:09:08,080 Speaker 3: ones to suggest to clients if they're going to like 205 00:09:08,080 --> 00:09:11,320 Speaker 3: a backyard barbecue and they're not wanting an alcoholic drink, 206 00:09:11,559 --> 00:09:14,600 Speaker 3: rather than drinking the standard cannob coke or canneb diet coke, 207 00:09:14,679 --> 00:09:17,360 Speaker 3: I suggest that they take like a ginger and lemon 208 00:09:17,440 --> 00:09:21,200 Speaker 3: like kombucha, because that again the tastes it's not overly sweet. 209 00:09:21,240 --> 00:09:23,679 Speaker 3: It's something that it is a little bit quote unquote 210 00:09:23,679 --> 00:09:26,199 Speaker 3: fancy and then water. You're getting some additional benefits of 211 00:09:26,280 --> 00:09:29,600 Speaker 3: the probotic, so potentially having some improved gut heals benefits 212 00:09:30,040 --> 00:09:31,360 Speaker 3: some of the jury is still out and some of 213 00:09:31,400 --> 00:09:34,440 Speaker 3: the brands, but again, it's not something that's super super 214 00:09:34,520 --> 00:09:37,120 Speaker 3: sweet and then makes you crave more sugar for the 215 00:09:37,120 --> 00:09:38,959 Speaker 3: rest of the afternoon or the rest of the night. 216 00:09:39,040 --> 00:09:41,439 Speaker 3: So I really like some of those more ginger based 217 00:09:41,640 --> 00:09:45,280 Speaker 3: types of kombucher as well. All Right, Susie, moving on 218 00:09:45,320 --> 00:09:48,960 Speaker 3: to a interesting research study I found on peanuts, and 219 00:09:49,000 --> 00:09:51,680 Speaker 3: this has really picked my interest because my little mea 220 00:09:51,760 --> 00:09:54,920 Speaker 3: has five nut allergies, peanut being one of them. She's 221 00:09:54,960 --> 00:09:58,960 Speaker 3: highly allergic to peanuts, cashews, what use peanuts, cashews, walnuts, 222 00:09:58,960 --> 00:09:59,640 Speaker 3: pecans and. 223 00:09:59,600 --> 00:10:03,400 Speaker 1: The stuff I always remember the peas, all the peas, yeah, 224 00:10:03,400 --> 00:10:05,480 Speaker 1: all the peace possible nuts. 225 00:10:05,679 --> 00:10:08,840 Speaker 3: And my niece as well has that little genetic Lincoln. 226 00:10:08,840 --> 00:10:11,240 Speaker 3: She also has a peanut allergy and they've both done 227 00:10:11,440 --> 00:10:13,679 Speaker 3: blood tests and they're still quite moderate. My niece did 228 00:10:13,679 --> 00:10:15,240 Speaker 3: do a challenge and I think she only got to 229 00:10:15,240 --> 00:10:17,319 Speaker 3: the third stage in that before she had a reaction, 230 00:10:17,440 --> 00:10:19,319 Speaker 3: so they've told us she has to wait another year 231 00:10:19,400 --> 00:10:21,680 Speaker 3: or two before she can try again. The good news 232 00:10:21,760 --> 00:10:23,679 Speaker 3: is that a lot of children do grow out of 233 00:10:23,720 --> 00:10:27,240 Speaker 3: their peanut allergy, but unfortunately some it remains into their 234 00:10:27,320 --> 00:10:29,640 Speaker 3: teen years and into adulthood, and the longer that you 235 00:10:29,679 --> 00:10:33,120 Speaker 3: have an allergy, for the worse and more seriously reactions 236 00:10:33,200 --> 00:10:35,880 Speaker 3: can get over time. So I quite liked this new 237 00:10:35,920 --> 00:10:39,200 Speaker 3: research study. It came from the New England Journal of Medicine, 238 00:10:39,200 --> 00:10:41,840 Speaker 3: which we know is a very well respected journal, and 239 00:10:41,920 --> 00:10:45,080 Speaker 3: they're talking about a three phase trial that's called the 240 00:10:45,160 --> 00:10:49,560 Speaker 3: LIP series, so LIP standing for Learning Early about Peanut 241 00:10:49,600 --> 00:10:54,600 Speaker 3: Allergy l EAP. So essentially, what this study has found 242 00:10:54,760 --> 00:10:58,360 Speaker 3: was that introducing children to peanuts early in life, from 243 00:10:58,440 --> 00:11:00,959 Speaker 3: infancy right up to age of five five years old, 244 00:11:01,240 --> 00:11:04,520 Speaker 3: can actually help to improve their tolerance to peanuts into 245 00:11:04,559 --> 00:11:09,280 Speaker 3: their teen years, irrespective of subsequent peanut intakes during childhood. 246 00:11:09,400 --> 00:11:12,560 Speaker 3: So introduce it early. Even if you don't continue with it, 247 00:11:12,679 --> 00:11:14,960 Speaker 3: or it's like really sporadic the amount of times they 248 00:11:15,040 --> 00:11:17,400 Speaker 3: might have it. They might have beb on toast every 249 00:11:17,480 --> 00:11:19,080 Speaker 3: day for a week and then not have it again 250 00:11:19,120 --> 00:11:22,920 Speaker 3: for a year, it still has beneficial effects. So this 251 00:11:23,120 --> 00:11:25,320 Speaker 3: was I think the second or third I think was 252 00:11:25,320 --> 00:11:28,400 Speaker 3: this third part of the trial. And in the initial 253 00:11:28,480 --> 00:11:32,520 Speaker 3: LEAP research trial they followed six hundred and forty children 254 00:11:32,880 --> 00:11:35,720 Speaker 3: at risk of developing nut allergies. And I didn't go 255 00:11:35,800 --> 00:11:38,240 Speaker 3: through the study thoroughly enough to figure out what at 256 00:11:38,320 --> 00:11:40,480 Speaker 3: risk meant, but I assume that it means something like 257 00:11:40,720 --> 00:11:43,800 Speaker 3: you know your loved one or genetic family member has 258 00:11:43,960 --> 00:11:46,560 Speaker 3: has a peanut allergy, therefore you're sort of at risk 259 00:11:46,640 --> 00:11:49,320 Speaker 3: as well. So The first part of the study of 260 00:11:49,360 --> 00:11:53,960 Speaker 3: this series found that introducing peanuts early to babies at 261 00:11:54,000 --> 00:11:57,040 Speaker 3: around the five to six month of age mark, rather 262 00:11:57,120 --> 00:11:59,960 Speaker 3: than waiting un till later on. I think, forgive me 263 00:12:00,040 --> 00:12:01,880 Speaker 3: I'm wrong, but I think the research was I remember 264 00:12:01,880 --> 00:12:05,120 Speaker 3: my allergist saying they used to say years ago to parents, 265 00:12:05,200 --> 00:12:08,160 Speaker 3: introduce wait till they're twelve months, and then introduced nuts. 266 00:12:08,280 --> 00:12:10,600 Speaker 3: But the research has now changed and they're saying to 267 00:12:10,720 --> 00:12:14,840 Speaker 3: introduce all allergens early and have trialed them all before 268 00:12:14,920 --> 00:12:17,720 Speaker 3: twelve months of age. That's the research that my pediutrition 269 00:12:17,840 --> 00:12:19,920 Speaker 3: of my allergises has said to us. So when we 270 00:12:19,920 --> 00:12:22,320 Speaker 3: did Matilda when she started solids for six months, she's 271 00:12:22,360 --> 00:12:24,360 Speaker 3: now one. She had a first birthday a few weeks ago. 272 00:12:24,559 --> 00:12:27,679 Speaker 3: We've actually tried all of the allergens in touchwood. She's 273 00:12:27,960 --> 00:12:30,360 Speaker 3: good for now Susi, which I'm really really happy about. 274 00:12:30,360 --> 00:12:32,560 Speaker 3: But we also started me at six months of age 275 00:12:32,559 --> 00:12:34,520 Speaker 3: when she started solids, and I think she had her 276 00:12:34,520 --> 00:12:36,920 Speaker 3: first reaction around eight months as we were working our 277 00:12:36,920 --> 00:12:40,040 Speaker 3: way through the different food allergens. So rather than avoiding them, 278 00:12:40,120 --> 00:12:42,840 Speaker 3: you need to start them early. If you trial a 279 00:12:42,880 --> 00:12:45,760 Speaker 3: lot of the allergens with your baby from that six 280 00:12:45,840 --> 00:12:48,640 Speaker 3: to twelve month age gap, it actually can cut the 281 00:12:48,760 --> 00:12:51,960 Speaker 3: risk of having a peanut allergy by eighty one percent 282 00:12:52,320 --> 00:12:54,320 Speaker 3: by the age of five years old. So even if 283 00:12:54,320 --> 00:12:55,960 Speaker 3: you've missed the boat and you're listening to this and 284 00:12:56,000 --> 00:12:58,120 Speaker 3: you think, oh, gosh, I've got a baby, you're a 285 00:12:58,120 --> 00:13:00,640 Speaker 3: small child in their tune. Now, it's all better to 286 00:13:00,760 --> 00:13:03,640 Speaker 3: introduce it now and give it regularly that it is 287 00:13:03,679 --> 00:13:05,480 Speaker 3: to just never let them have it, and you know, 288 00:13:05,640 --> 00:13:07,800 Speaker 3: never never let them have it again. And if they're 289 00:13:07,840 --> 00:13:10,360 Speaker 3: not someone that loves it a lot, that exposure can 290 00:13:10,400 --> 00:13:13,160 Speaker 3: be really helpful. So even if I'm not advocating this, 291 00:13:13,280 --> 00:13:15,480 Speaker 3: but for example, they're having a teller on toast right, 292 00:13:16,080 --> 00:13:18,280 Speaker 3: even mixing a small amount of peanuts in there to 293 00:13:18,320 --> 00:13:21,240 Speaker 3: get the exposure and get them having it regularly so 294 00:13:21,240 --> 00:13:23,200 Speaker 3: that they still think they're having them to tell a spread, 295 00:13:23,200 --> 00:13:25,000 Speaker 3: but it's got a little bit of the peanuts in there. 296 00:13:25,240 --> 00:13:27,640 Speaker 3: That's going to do wonders in terms of reducing or 297 00:13:27,679 --> 00:13:30,920 Speaker 3: cutting the risk down to them potentially developing an allergy 298 00:13:31,000 --> 00:13:34,400 Speaker 3: later on. Now, because that trial was so successful in 299 00:13:34,440 --> 00:13:37,120 Speaker 3: the outcomes that they found, they did an extension of 300 00:13:37,200 --> 00:13:40,120 Speaker 3: the trial, a second phase of that, and then that 301 00:13:40,280 --> 00:13:44,120 Speaker 3: showed that even the effects of reducing the peanut allergy 302 00:13:44,400 --> 00:13:48,240 Speaker 3: persisted even after if the kids stopped eating peanuts after 303 00:13:48,320 --> 00:13:50,440 Speaker 3: one year of age, they just didn't have them again, 304 00:13:50,760 --> 00:13:55,040 Speaker 3: it still was really successful in reducing that risk longer term. Now, 305 00:13:55,080 --> 00:13:57,840 Speaker 3: the third stage of the LEAP series, and LEAP being 306 00:13:58,280 --> 00:14:01,559 Speaker 3: learning early about peanut allergies, it involves five hundred and 307 00:14:01,640 --> 00:14:04,640 Speaker 3: eight children, so still a really large data set. It's 308 00:14:04,679 --> 00:14:07,280 Speaker 3: also really great because they followed these kids for twelve 309 00:14:07,360 --> 00:14:09,839 Speaker 3: years of age. So what this third phase of the 310 00:14:09,920 --> 00:14:13,040 Speaker 3: child set out to examine was the durability of the 311 00:14:13,040 --> 00:14:16,720 Speaker 3: peanut tolerance over time. So they followed these five hundred 312 00:14:16,720 --> 00:14:19,520 Speaker 3: and eight kids for twelve years. And even if these 313 00:14:19,640 --> 00:14:23,040 Speaker 3: kids just randomly or sporadically eight peanuts so like you know, 314 00:14:23,080 --> 00:14:25,240 Speaker 3: ad lib just ate them whenever they sort of felt 315 00:14:25,240 --> 00:14:26,840 Speaker 3: like it, maybe a couple of times a week and 316 00:14:26,880 --> 00:14:29,680 Speaker 3: then maybe not for months on a time, even these 317 00:14:29,760 --> 00:14:33,000 Speaker 3: periods of randomly eating peanuts on and off again versus 318 00:14:33,000 --> 00:14:37,080 Speaker 3: avoiding them all together, the finding showed that by twelve 319 00:14:37,200 --> 00:14:41,320 Speaker 3: years of age, the peanut allergy remained significantly more prevalent 320 00:14:41,640 --> 00:14:44,640 Speaker 3: in the groups of children who avoided peanuts all together 321 00:14:45,040 --> 00:14:48,840 Speaker 3: versus the groups of children who had that sporadic peanut consumption, 322 00:14:49,160 --> 00:14:52,840 Speaker 3: so fifteen point four percent versus four point four percent, 323 00:14:53,040 --> 00:14:56,680 Speaker 3: so it's actually a clinically significant difference. So basically there 324 00:14:56,760 --> 00:15:00,640 Speaker 3: was a protective effect of early peanut consumption and then 325 00:15:00,720 --> 00:15:03,880 Speaker 3: continuing that no matter how random or soproatic, that was 326 00:15:04,160 --> 00:15:07,280 Speaker 3: well into the adolescent period and actually helped to reduce 327 00:15:07,400 --> 00:15:10,560 Speaker 3: pinut allergies overall. Because don't forget, they may a lot 328 00:15:10,560 --> 00:15:13,040 Speaker 3: of children it's after their first few exposures, when their 329 00:15:13,080 --> 00:15:15,560 Speaker 3: babies or infants that an allergy might come about. But 330 00:15:15,600 --> 00:15:17,880 Speaker 3: you can actually develop an allergy at any time. A 331 00:15:17,880 --> 00:15:20,680 Speaker 3: good friend of mine, she's what thirty four or something, 332 00:15:20,960 --> 00:15:24,120 Speaker 3: developed like an anaphylactic fish allergy, which she'd been eating 333 00:15:24,160 --> 00:15:27,440 Speaker 3: fish her entire life and now is completely anaphylactic to fish. 334 00:15:27,600 --> 00:15:30,040 Speaker 3: You can actually develop an allergy at any time. It's 335 00:15:30,080 --> 00:15:31,720 Speaker 3: not to say that just because you've got your bubb 336 00:15:31,960 --> 00:15:34,320 Speaker 3: through that first twelve months and they didn't have any reaction, 337 00:15:34,440 --> 00:15:37,400 Speaker 3: that they'll be completely fine forever. It is really important 338 00:15:37,400 --> 00:15:40,280 Speaker 3: to keep these allergens in the diet and keep regularly 339 00:15:40,320 --> 00:15:44,720 Speaker 3: exposing children, young jeweldren teens and adolescents to these particular 340 00:15:44,720 --> 00:15:48,480 Speaker 3: allergens to try to avoid the occurrence of an allergy 341 00:15:48,640 --> 00:15:49,040 Speaker 3: later on. 342 00:15:49,760 --> 00:15:53,360 Speaker 1: So interesting because it's so incredibly common and as we've known, 343 00:15:53,400 --> 00:15:56,680 Speaker 1: in Australia is one of the highest at highest risk 344 00:15:56,760 --> 00:15:58,280 Speaker 1: of childhood allergy. 345 00:15:58,040 --> 00:15:59,240 Speaker 3: Allergy capital of the world. 346 00:15:59,600 --> 00:16:02,360 Speaker 2: Yeah, so I think this is straight. This might be 347 00:16:02,440 --> 00:16:03,640 Speaker 2: a stray study, isn't it. 348 00:16:03,920 --> 00:16:06,120 Speaker 3: I didn't look. Actually it was a New England journal 349 00:16:06,280 --> 00:16:07,840 Speaker 3: that was where I was written up. But I don't 350 00:16:07,880 --> 00:16:09,280 Speaker 3: know if let me just don'ble check. 351 00:16:09,880 --> 00:16:12,080 Speaker 1: Yeah, it just sounds vaguely familiar from when I went 352 00:16:12,120 --> 00:16:14,360 Speaker 1: to kids hospital. But I think because they've got such 353 00:16:14,400 --> 00:16:18,200 Speaker 1: a huge interest because allergy is so ripier and so sadly. 354 00:16:18,280 --> 00:16:21,120 Speaker 1: One of the teenage boys at my boys' school passed 355 00:16:21,120 --> 00:16:25,520 Speaker 1: away an allergy and in the exposure at a restaurant, 356 00:16:25,640 --> 00:16:28,480 Speaker 1: and yeah, being a teenager and we always have control. 357 00:16:28,560 --> 00:16:30,080 Speaker 2: So it's really very serious. 358 00:16:30,080 --> 00:16:33,160 Speaker 1: So I think anyone who is touched biology will appreciate 359 00:16:33,240 --> 00:16:37,000 Speaker 1: this research. All Rightly, Ane, we've found some cool veggies 360 00:16:37,200 --> 00:16:40,720 Speaker 1: and as dieticians, we love veggies. Now, I've always said 361 00:16:40,760 --> 00:16:44,160 Speaker 1: when supermarkets do good things, I'm very quick to praise 362 00:16:44,200 --> 00:16:47,240 Speaker 1: them because there's certainly many things that we criticize them for, 363 00:16:47,880 --> 00:16:51,480 Speaker 1: and this new I think another dietitian actually found this. 364 00:16:51,480 --> 00:16:54,760 Speaker 1: This is the Cole's Kitchen, which is that brand in 365 00:16:54,840 --> 00:16:57,440 Speaker 1: Cole's Fresh section where they've got soups and things. 366 00:16:57,480 --> 00:16:59,000 Speaker 2: But I believe this is a frozen product. 367 00:16:59,840 --> 00:17:03,440 Speaker 1: It's called the Ancient Grain and Chickpea Medley, and it's 368 00:17:03,480 --> 00:17:06,119 Speaker 1: seven hundred and fifty grams in freezer sections and it 369 00:17:06,160 --> 00:17:07,800 Speaker 1: retails for seven dollars. 370 00:17:08,640 --> 00:17:12,520 Speaker 2: But nutritionally, it's just got this gorgeous mix of flavor 371 00:17:12,520 --> 00:17:14,920 Speaker 2: into the veggies. Because one of the things I think. 372 00:17:14,800 --> 00:17:18,000 Speaker 1: Is tricky for clients, particularly when we're trying to significantly 373 00:17:18,000 --> 00:17:20,200 Speaker 1: increase their intake of veggies, is you know, they can 374 00:17:20,200 --> 00:17:22,560 Speaker 1: be a bit bland. So I'm all for anything that 375 00:17:22,600 --> 00:17:25,600 Speaker 1: flavors up veggies and increases people's intake because things taste good. 376 00:17:26,160 --> 00:17:28,879 Speaker 1: So the ingredient list there is twenty two percent of 377 00:17:29,119 --> 00:17:33,240 Speaker 1: green lentils, polyflower at thirteen percent, chickpeas at eleven percent, 378 00:17:33,600 --> 00:17:35,480 Speaker 1: kin war at seven percent, red onion. 379 00:17:35,200 --> 00:17:38,040 Speaker 2: Five percent, red papsic on five percent, bring onion four percent. 380 00:17:38,720 --> 00:17:39,600 Speaker 2: Then it runs down. 381 00:17:39,680 --> 00:17:42,520 Speaker 1: You know, there's some things like some cream, milk, kinoi, onion, 382 00:17:42,600 --> 00:17:45,600 Speaker 1: and lots of herbs and spices. Now it's a long 383 00:17:45,720 --> 00:17:48,760 Speaker 1: ingredient list, but pretty clean. There's sort of the flavors 384 00:17:48,760 --> 00:17:53,639 Speaker 1: and additives used are pretty innocent, nothing overconcerning. Nutritionally, it 385 00:17:53,680 --> 00:17:56,680 Speaker 1: comes in about one hundred and forty calories per serve, 386 00:17:57,359 --> 00:17:59,920 Speaker 1: five grams of vegetable based protein coming from those legs 387 00:18:00,160 --> 00:18:04,800 Speaker 1: ms thirteen point eight grams of carbohydrate, very vittal sugars too, 388 00:18:04,840 --> 00:18:07,720 Speaker 1: which would be mainly naturally occurring, more than three grams 389 00:18:07,760 --> 00:18:10,119 Speaker 1: of dietary fiber perserve. It's a little bit of sodium 390 00:18:10,160 --> 00:18:12,199 Speaker 1: added for flavor, about three hundred, but nothing to be 391 00:18:12,240 --> 00:18:12,920 Speaker 1: concerned about. 392 00:18:13,520 --> 00:18:16,400 Speaker 2: So I think we like this product because it's. 393 00:18:16,320 --> 00:18:19,879 Speaker 1: Just first of all, flavoring legumes, because legumes have so 394 00:18:19,960 --> 00:18:22,680 Speaker 1: many nutritional benefits. They're high in dietary fiber, they're high 395 00:18:22,680 --> 00:18:24,639 Speaker 1: in protein. But if you don't come from one of 396 00:18:24,640 --> 00:18:28,000 Speaker 1: those cultural groups who routinely have them, obviously we tend 397 00:18:28,040 --> 00:18:30,480 Speaker 1: to have them with Mexican food, and certainly if you're 398 00:18:30,640 --> 00:18:33,680 Speaker 1: raily background sort of Middle Eastern, you're much more familiar 399 00:18:33,800 --> 00:18:36,280 Speaker 1: with chip peas and things as part of the cuisine. 400 00:18:36,480 --> 00:18:38,520 Speaker 1: But many of us are not, and so I think 401 00:18:38,560 --> 00:18:41,040 Speaker 1: a product like this is great because it's flavoring up 402 00:18:41,080 --> 00:18:43,640 Speaker 1: something we want everyone to eat more of. And if 403 00:18:43,680 --> 00:18:46,639 Speaker 1: you enjoy that kind of more curry sort of flavor, 404 00:18:47,240 --> 00:18:50,560 Speaker 1: it's a big thumbs up. Now, seven dollars for seven 405 00:18:50,600 --> 00:18:52,119 Speaker 1: point fifty, you're getting four serves. 406 00:18:52,160 --> 00:18:53,680 Speaker 2: It's not inexpensive, but let's. 407 00:18:53,520 --> 00:18:56,280 Speaker 1: Be honest, fresh veggies at the moment are just ridiculous 408 00:18:56,280 --> 00:18:56,680 Speaker 1: in price. 409 00:18:56,720 --> 00:19:00,960 Speaker 2: Point six serves actually, oh six staves. Yeah, I like it. 410 00:19:01,000 --> 00:19:03,879 Speaker 1: It's not such a flavor that I would personally go for, 411 00:19:04,000 --> 00:19:06,320 Speaker 1: but I know so many clients who would love this 412 00:19:06,560 --> 00:19:08,760 Speaker 1: mix to have some extra veggies and legumes with a 413 00:19:08,840 --> 00:19:10,280 Speaker 1: nice sort of curry flavor through it. 414 00:19:10,760 --> 00:19:12,280 Speaker 2: So yeah, big fans. 415 00:19:12,800 --> 00:19:14,879 Speaker 3: Yeah, I think the flavor kind of limits what you 416 00:19:15,000 --> 00:19:17,680 Speaker 3: could put it into because it is that curry base. 417 00:19:17,760 --> 00:19:20,000 Speaker 3: You know, we've got ginger, we've got garlic, we've got 418 00:19:20,040 --> 00:19:24,360 Speaker 3: curry powder, tumoric human fenagreek, cinnamon, like it is a 419 00:19:24,400 --> 00:19:28,720 Speaker 3: strong flavor profile, mustard seeds, human turmeric. But I think 420 00:19:29,080 --> 00:19:30,840 Speaker 3: that you know, with a bit of rice, with a 421 00:19:30,840 --> 00:19:32,840 Speaker 3: bit of a lean protein source, a big handfull of 422 00:19:32,920 --> 00:19:35,760 Speaker 3: broccoli or green beans, you basically have a complete meal. 423 00:19:36,040 --> 00:19:38,720 Speaker 3: I really like and it's just under two serves of 424 00:19:38,800 --> 00:19:42,280 Speaker 3: vegetables per serving, so seven dollars. It sounds a lot, 425 00:19:42,320 --> 00:19:44,320 Speaker 3: but you're getting six serves out of the packet, so 426 00:19:44,320 --> 00:19:46,480 Speaker 3: you're getting quite a few meals out of this, and 427 00:19:46,520 --> 00:19:49,080 Speaker 3: it's a really solid base of a meal. I mean, 428 00:19:49,240 --> 00:19:51,879 Speaker 3: it's only got thirteen grams of carbohydrate in there, so 429 00:19:51,920 --> 00:19:53,840 Speaker 3: I would be very happy if my client's pair that 430 00:19:53,880 --> 00:19:56,080 Speaker 3: would have a little bit of brown rice or some kinoir, 431 00:19:56,560 --> 00:19:58,560 Speaker 3: even a little bit of say buckwheat, plus a bit 432 00:19:58,600 --> 00:20:01,160 Speaker 3: of lean protein. You might want to steam some beautiful 433 00:20:01,200 --> 00:20:04,320 Speaker 3: fish with a little bit of lemon grass and some 434 00:20:04,400 --> 00:20:06,480 Speaker 3: other herbs and spices. You might want to add a 435 00:20:06,520 --> 00:20:08,600 Speaker 3: bit of chicken or tofu for this as well, just 436 00:20:08,600 --> 00:20:10,880 Speaker 3: to boost that overall protein because it's only got five 437 00:20:10,920 --> 00:20:13,280 Speaker 3: point six grams a serve. But I think it's a 438 00:20:13,359 --> 00:20:16,639 Speaker 3: really really strong based nutritionally, And as she said, Susie, 439 00:20:16,680 --> 00:20:19,280 Speaker 3: it's got a lot of ingredients, but they're mainly whole 440 00:20:19,280 --> 00:20:21,399 Speaker 3: food ingredients, and there is a little bit of added 441 00:20:21,440 --> 00:20:24,240 Speaker 3: cheese and cream in there, but there's saturated thatat's very 442 00:20:24,240 --> 00:20:26,879 Speaker 3: low one point eight grams per serve, and let's be honest, 443 00:20:27,080 --> 00:20:29,439 Speaker 3: the cream and cheese just adds to the nice flavor 444 00:20:29,520 --> 00:20:31,840 Speaker 3: profile where it makes it taste that little bit better. 445 00:20:31,960 --> 00:20:34,879 Speaker 3: We're hard pressed enough to get people to eat enough vegetables. 446 00:20:35,200 --> 00:20:38,119 Speaker 3: Ninety five percent of Australians do not eat enough vegetables, 447 00:20:38,119 --> 00:20:41,639 Speaker 3: and the statistics are pretty similar through the UK and 448 00:20:41,680 --> 00:20:43,920 Speaker 3: through the USA as well, So we know that people 449 00:20:44,000 --> 00:20:46,840 Speaker 3: don't eat enough vegetables, and I'm okay with adding some 450 00:20:47,000 --> 00:20:49,560 Speaker 3: flavoring to that to make them taste better. So I 451 00:20:49,560 --> 00:20:51,440 Speaker 3: think it's a strong product. I think where a really 452 00:20:51,520 --> 00:20:54,160 Speaker 3: nice dollar with Greek yogurt, a little bit of say 453 00:20:54,200 --> 00:20:56,720 Speaker 3: tofu or chicken or fish added in there, and then 454 00:20:56,720 --> 00:20:58,800 Speaker 3: a bit of rice on the side can really create 455 00:20:58,840 --> 00:21:02,200 Speaker 3: a really nice as balanced meal. And I like that, 456 00:21:02,280 --> 00:21:04,800 Speaker 3: you know, I like products that are kind of giving 457 00:21:04,800 --> 00:21:06,480 Speaker 3: you about half a meal and you just need to 458 00:21:06,560 --> 00:21:09,440 Speaker 3: add to them, particularly on busy nights, like you might 459 00:21:09,560 --> 00:21:12,000 Speaker 3: get the kids back late from swimming practice or from 460 00:21:12,040 --> 00:21:14,359 Speaker 3: sport events, or you might finish work really late and 461 00:21:14,400 --> 00:21:16,520 Speaker 3: be rushing home or have a nighttime session with your 462 00:21:16,560 --> 00:21:19,480 Speaker 3: personal trainer. You don't want to spend an hour cooking dinner. 463 00:21:19,760 --> 00:21:22,399 Speaker 3: You could pull together a nourishing meal using this as 464 00:21:22,440 --> 00:21:25,359 Speaker 3: your base in under ten minutes, So I think for 465 00:21:25,440 --> 00:21:27,600 Speaker 3: me it's a five stars. It is a new product, 466 00:21:27,600 --> 00:21:29,760 Speaker 3: and we do know that new products, particularly in big 467 00:21:29,760 --> 00:21:32,480 Speaker 3: supermarkets like holes, don't stay around a lot if people 468 00:21:32,560 --> 00:21:34,479 Speaker 3: don't buy them. So you know, we're trying to get 469 00:21:34,480 --> 00:21:36,520 Speaker 3: people to eat more vegetables. We're trying to get them 470 00:21:36,520 --> 00:21:39,439 Speaker 3: to eat more beans and pulses. Please guys, jump on 471 00:21:39,480 --> 00:21:42,479 Speaker 3: this one. Purchase a few bags, have them in the freezer. This, 472 00:21:42,640 --> 00:21:44,159 Speaker 3: you know, with a little bit of rice and some 473 00:21:44,240 --> 00:21:46,360 Speaker 3: crumbfish or something could go a long way as well 474 00:21:46,400 --> 00:21:48,840 Speaker 3: as just a quick and easy Thursday or Friday night 475 00:21:48,880 --> 00:21:51,360 Speaker 3: meal after a long week. So I love it gets 476 00:21:51,359 --> 00:21:53,040 Speaker 3: a big thumbs up from me, Susie. 477 00:21:53,440 --> 00:21:55,960 Speaker 1: But also budget friendly, you know, that's what always talking 478 00:21:55,960 --> 00:21:58,359 Speaker 1: about with dumpling recipes, Like you get home and you 479 00:21:58,400 --> 00:22:00,680 Speaker 1: can do at a money and dumplings and its relatively 480 00:22:00,720 --> 00:22:03,880 Speaker 1: inexpensive meal compared to what we spend them takeaway. And 481 00:22:03,920 --> 00:22:05,879 Speaker 1: this is the same if you did some steam fresh 482 00:22:06,280 --> 00:22:08,399 Speaker 1: fish filets with this, you're looking at a meal that 483 00:22:08,440 --> 00:22:11,600 Speaker 1: comes in under twenty dollars for the family and nutritionally 484 00:22:11,680 --> 00:22:12,200 Speaker 1: so rich. 485 00:22:12,359 --> 00:22:15,399 Speaker 2: So yeah, fantastic. I think it's a good find. And 486 00:22:15,480 --> 00:22:17,000 Speaker 2: if you try it, let us know what you think. 487 00:22:18,160 --> 00:22:20,600 Speaker 1: All right, we're to finish off today a question. Now, 488 00:22:20,680 --> 00:22:23,840 Speaker 1: I'm actually pretty sure we've had this question before, but 489 00:22:23,880 --> 00:22:25,720 Speaker 1: I think I'm going to repeat it because. 490 00:22:25,400 --> 00:22:27,320 Speaker 2: It's just such a common one that comes up. 491 00:22:27,840 --> 00:22:30,760 Speaker 1: And the question was about what to look for when 492 00:22:31,240 --> 00:22:34,960 Speaker 1: choosing pre made meals. Now, the pre made meal market 493 00:22:34,960 --> 00:22:37,919 Speaker 1: has changed dramatically even in the last three to five years, 494 00:22:37,960 --> 00:22:41,120 Speaker 1: Like it's gone from being a few sort of frozen 495 00:22:41,520 --> 00:22:45,240 Speaker 1: mixes to this whole section of the supermarket dedicated to 496 00:22:45,320 --> 00:22:48,760 Speaker 1: fresh meals that are already prepared, and also an ever 497 00:22:48,840 --> 00:22:51,920 Speaker 1: expanding range of frozen meals that target a number of 498 00:22:52,000 --> 00:22:55,520 Speaker 1: dietary requirements, whether it's lower carb, whether it's high protein, 499 00:22:55,800 --> 00:22:57,440 Speaker 1: whether it's hardy meal serves. 500 00:22:57,520 --> 00:23:01,440 Speaker 2: And from a budget perspective, goods. 501 00:23:01,160 --> 00:23:03,360 Speaker 1: You know, you can find meals for five, six, eight, 502 00:23:03,480 --> 00:23:07,600 Speaker 1: ten dollars which are literally impossible to prepare from scratch 503 00:23:07,640 --> 00:23:10,640 Speaker 1: for those price points, and I think the common misconception 504 00:23:10,760 --> 00:23:13,439 Speaker 1: is that they lacking nutritionally. Now, certainly the old school 505 00:23:13,720 --> 00:23:16,240 Speaker 1: frozen meal that was mostly pasta and some creamy sauce 506 00:23:16,320 --> 00:23:19,560 Speaker 1: is not ideal, but there certainly are a growing range 507 00:23:19,600 --> 00:23:22,119 Speaker 1: of higher protein options that are pretty good nutritionally, and 508 00:23:22,760 --> 00:23:25,800 Speaker 1: from a frozen perspective, they're snap frozen, so they retain 509 00:23:25,880 --> 00:23:29,159 Speaker 1: the nutritional nutrients as when they were first cooked. And 510 00:23:29,160 --> 00:23:32,080 Speaker 1: in fact, some vegetables actually have high nutritional quality when 511 00:23:32,080 --> 00:23:34,960 Speaker 1: they're frozen versus fresh, so you don't need to be alarmed. 512 00:23:35,000 --> 00:23:37,320 Speaker 1: But the two things I'm looking for with a meal, 513 00:23:37,359 --> 00:23:40,280 Speaker 1: whether it's frozen or fresh, or probably three things. The 514 00:23:40,280 --> 00:23:42,119 Speaker 1: first is that I want a decent amount of protein, 515 00:23:42,200 --> 00:23:44,240 Speaker 1: because a well balanced meal will have at least twenty, 516 00:23:44,240 --> 00:23:46,600 Speaker 1: if not closer to thirty grams of protein per serve, 517 00:23:47,200 --> 00:23:49,120 Speaker 1: so I do think you better to pay a bit 518 00:23:49,119 --> 00:23:50,880 Speaker 1: more to get those higher protein amounts. 519 00:23:51,400 --> 00:23:53,920 Speaker 3: Then I would be looking at the overall energy density 520 00:23:53,920 --> 00:23:55,800 Speaker 3: of the meal. So we know that the majority of 521 00:23:55,800 --> 00:23:58,000 Speaker 3: our listeners are female, and we know that the majority 522 00:23:58,040 --> 00:24:01,080 Speaker 3: are looking to lose weight. Goal is weight loss, I 523 00:24:01,080 --> 00:24:03,960 Speaker 3: would say a good frozen meal for lunches anywhere between 524 00:24:04,200 --> 00:24:06,440 Speaker 3: the three to five hundred calorie mark. And if you're 525 00:24:06,440 --> 00:24:09,080 Speaker 3: looking at dinner, I would say, and obviously this depends 526 00:24:09,119 --> 00:24:12,119 Speaker 3: on your requirements, your body weight, your energy expenditure. A 527 00:24:12,119 --> 00:24:14,359 Speaker 3: lot of things go into determining what your sort of 528 00:24:14,760 --> 00:24:17,440 Speaker 3: energy goals are, but I think from a dinner perspective, 529 00:24:17,520 --> 00:24:20,520 Speaker 3: anywhere between sort of four to six seven hundred calories 530 00:24:20,560 --> 00:24:22,600 Speaker 3: seven hundred might be pushing in unless you're very active 531 00:24:22,640 --> 00:24:25,200 Speaker 3: or quite large. For dinner is a well rounded meal, 532 00:24:25,280 --> 00:24:28,600 Speaker 3: So looking at protein and overall calorie goal for most 533 00:24:28,600 --> 00:24:31,120 Speaker 3: frozen meals, and then I say to my clients, don't 534 00:24:31,160 --> 00:24:33,879 Speaker 3: stress too much about the carbs or the fats, but 535 00:24:33,960 --> 00:24:35,960 Speaker 3: what I do want you to focus on is the fiber, 536 00:24:36,160 --> 00:24:38,520 Speaker 3: because we do know that if there's more dietary fiber 537 00:24:38,560 --> 00:24:41,200 Speaker 3: in that meal, A, we're getting some gut house benefits. 538 00:24:41,280 --> 00:24:44,679 Speaker 3: B it's helping with SATARTI along with the higher protein content. 539 00:24:44,880 --> 00:24:46,800 Speaker 3: And see, it just helps to keep us a little 540 00:24:46,800 --> 00:24:49,119 Speaker 3: bit full of for longer as well and helps us 541 00:24:49,320 --> 00:24:51,879 Speaker 3: you know, chew more and digest and break down that food. 542 00:24:51,920 --> 00:24:54,760 Speaker 3: And generally that fiber comes from either whole grains so 543 00:24:54,920 --> 00:24:58,560 Speaker 3: better quality carbohydrates or vegetables, and the bulk of the 544 00:24:58,600 --> 00:25:00,919 Speaker 3: frozen meals or the pre made meals on the market 545 00:25:01,359 --> 00:25:04,880 Speaker 3: significantly lack vegetables because one, you know, people don't really 546 00:25:04,960 --> 00:25:07,440 Speaker 3: naturally go towards them, so I don't think companies put 547 00:25:07,480 --> 00:25:09,639 Speaker 3: them in too much. But be also they tend to 548 00:25:09,640 --> 00:25:11,879 Speaker 3: be quite expensive, and I think what you'll find in 549 00:25:11,920 --> 00:25:14,160 Speaker 3: the bulk of the frozen meals is carrots, like they 550 00:25:14,160 --> 00:25:16,720 Speaker 3: pretty much all contain carrots because they're so cheap, or 551 00:25:16,760 --> 00:25:20,120 Speaker 3: basically green peas. If you ever see something like mushrooms 552 00:25:20,200 --> 00:25:22,080 Speaker 3: or a little bit of bockchoy or something like that 553 00:25:22,119 --> 00:25:23,800 Speaker 3: in a frozen or a fresh meal, you pit the 554 00:25:23,880 --> 00:25:26,880 Speaker 3: jackpot so as many vegetables as possible. What I say 555 00:25:26,880 --> 00:25:29,680 Speaker 3: to my clients generally, if you found a nice balanced meal, 556 00:25:29,720 --> 00:25:31,520 Speaker 3: it's got a good amount of fiber or a good 557 00:25:31,520 --> 00:25:33,359 Speaker 3: amount of protein in there, and it sort of fits 558 00:25:33,400 --> 00:25:35,600 Speaker 3: that calorie goal that you have for yourself. It might 559 00:25:35,600 --> 00:25:38,680 Speaker 3: be between say four to five hundred calories. Then add 560 00:25:38,680 --> 00:25:40,919 Speaker 3: in a big handful of frozen broccoli or a big 561 00:25:40,960 --> 00:25:43,399 Speaker 3: canfull of green peas or something to just boost the 562 00:25:43,480 --> 00:25:46,479 Speaker 3: overall vegetable volume of the meal. And the other thing 563 00:25:46,560 --> 00:25:49,000 Speaker 3: that you'd really want to look out for is making 564 00:25:49,040 --> 00:25:52,040 Speaker 3: sure that that meal doesn't have too many of the 565 00:25:52,240 --> 00:25:56,160 Speaker 3: added you know, emulsifiers and preservatives and additives and flavors 566 00:25:56,160 --> 00:25:58,520 Speaker 3: and NMSG. You know, flavor type in pants is like 567 00:25:58,560 --> 00:26:01,840 Speaker 3: six two one, because all though that is common in 568 00:26:01,880 --> 00:26:03,399 Speaker 3: a lot of these meals because a lot of the 569 00:26:03,520 --> 00:26:05,879 Speaker 3: preservatives that emulsifiers help to make it a little bit 570 00:26:05,880 --> 00:26:08,000 Speaker 3: more shelf stable, help that meal to last, you know, 571 00:26:08,359 --> 00:26:10,800 Speaker 3: seven days on the shelf versus two or three days 572 00:26:10,800 --> 00:26:12,760 Speaker 3: if you were to make it yourself at home. So, 573 00:26:12,800 --> 00:26:16,119 Speaker 3: although some of that is normal, ideally the less of 574 00:26:16,119 --> 00:26:19,360 Speaker 3: it the better from a general health perspective. So you 575 00:26:19,400 --> 00:26:22,280 Speaker 3: actually want to scan the ingredient list as well and 576 00:26:22,359 --> 00:26:24,720 Speaker 3: not just look at the macro nutrient profile, which I 577 00:26:24,760 --> 00:26:26,520 Speaker 3: think a lot of us do. We get quite obsessed 578 00:26:26,520 --> 00:26:29,280 Speaker 3: with hitting the macros and hitting the numbers and forget 579 00:26:29,359 --> 00:26:32,280 Speaker 3: about the actual ingredients in that meal as well. So 580 00:26:32,359 --> 00:26:34,960 Speaker 3: ideally i'd either want to see a protein or a 581 00:26:35,080 --> 00:26:38,600 Speaker 3: vegetable as the top three ingredients in that frozen meal. 582 00:26:38,760 --> 00:26:42,600 Speaker 3: So first or second ingredient was cream or sugar or pasta. 583 00:26:42,920 --> 00:26:45,399 Speaker 3: I'd probably be putting that back if my goal was 584 00:26:45,400 --> 00:26:47,840 Speaker 3: health or weight loss, because I just think that we're 585 00:26:47,920 --> 00:26:50,720 Speaker 3: focusing on the wrong ingredients. Because we know that the 586 00:26:51,080 --> 00:26:53,600 Speaker 3: ingredient list is listed weight for weight, with the most 587 00:26:54,040 --> 00:26:56,760 Speaker 3: containing ingredients in that product list being first on the 588 00:26:56,880 --> 00:26:58,840 Speaker 3: ingredient list and the smallest in that being one of 589 00:26:58,840 --> 00:27:01,800 Speaker 3: the last ingredients on ingredient list, So ideally we want 590 00:27:01,840 --> 00:27:04,600 Speaker 3: to see either a protein or a vegetable listed in 591 00:27:04,640 --> 00:27:07,640 Speaker 3: the top one to two three ingredients in that meal. 592 00:27:08,200 --> 00:27:09,920 Speaker 1: True, and I think, as a general rule of thumb, 593 00:27:09,920 --> 00:27:12,600 Speaker 1: whenever we're talking about foods that are processed, the shorter 594 00:27:12,680 --> 00:27:13,920 Speaker 1: of the ingredient lists the better. 595 00:27:14,280 --> 00:27:16,200 Speaker 2: And I'm often looking for veggie serves. 596 00:27:16,200 --> 00:27:18,040 Speaker 1: If you're getting at least two veggie serves, that's a 597 00:27:18,080 --> 00:27:20,840 Speaker 1: good starting point. So there's plenty of good options out there, 598 00:27:21,119 --> 00:27:22,800 Speaker 1: and in general you do kind of get what you 599 00:27:22,840 --> 00:27:24,960 Speaker 1: pay for. But if you've seeing plenty of veggies and 600 00:27:25,040 --> 00:27:27,000 Speaker 1: protein high up on the list, you're on the right 601 00:27:27,040 --> 00:27:29,560 Speaker 1: track all rightly. And that brings us to the end 602 00:27:29,640 --> 00:27:32,879 Speaker 1: of a cough ridden nutrition couch. Please keep telling your 603 00:27:32,880 --> 00:27:35,000 Speaker 1: friends about us so we can continue to keep growing. 604 00:27:35,000 --> 00:27:37,520 Speaker 1: I think we're about tip five million downloads, which is exciting. 605 00:27:37,920 --> 00:27:39,639 Speaker 1: And for those of you who are familiar with our 606 00:27:39,680 --> 00:27:42,560 Speaker 1: supplement range to them by dieticians. In the next week 607 00:27:42,640 --> 00:27:45,120 Speaker 1: or two, our hot chocolate will launch, so we will 608 00:27:45,119 --> 00:27:47,440 Speaker 1: have a special episode talking about that very soon. 609 00:27:47,920 --> 00:28:02,920 Speaker 3: So have a great week, catch you guys next week.