1 00:00:00,680 --> 00:00:02,720 Speaker 1: Do you like a cheeky diet soft drink every now 2 00:00:02,720 --> 00:00:05,600 Speaker 1: and again, or do you know that you already drink 3 00:00:05,680 --> 00:00:06,680 Speaker 1: way too much. 4 00:00:06,519 --> 00:00:07,440 Speaker 2: Of the sweet stuff. 5 00:00:08,000 --> 00:00:10,160 Speaker 1: Whether you feel like you're addicted to diet soft drink 6 00:00:10,600 --> 00:00:13,319 Speaker 1: or habit as an occasional habit that you know you 7 00:00:13,360 --> 00:00:16,040 Speaker 1: would like to kick, Today we share some scary new 8 00:00:16,079 --> 00:00:18,680 Speaker 1: research which maybe what you need to hear to kick 9 00:00:18,720 --> 00:00:20,639 Speaker 1: the diet soft drink habits for good. 10 00:00:21,160 --> 00:00:21,360 Speaker 2: Hi. 11 00:00:21,400 --> 00:00:24,560 Speaker 1: I'm Susie Burrow and I'm lean Wood, and together we 12 00:00:24,560 --> 00:00:26,880 Speaker 1: bring you The Nutrition Couch, a weekly podcast that keeps 13 00:00:26,920 --> 00:00:27,760 Speaker 1: you update. 14 00:00:27,480 --> 00:00:29,720 Speaker 2: On everything you need to know in the world of nutritions. 15 00:00:29,960 --> 00:00:32,040 Speaker 1: It's not a diet soft drinks for anyone dealing with 16 00:00:32,040 --> 00:00:33,360 Speaker 1: some pinert allergy at the home. 17 00:00:33,440 --> 00:00:36,640 Speaker 2: We have some fascinating new research to share. We found 18 00:00:36,680 --> 00:00:37,560 Speaker 2: a yummy. 19 00:00:37,280 --> 00:00:40,720 Speaker 1: New high fiber veggie option at one of our supermarkets, 20 00:00:40,920 --> 00:00:43,519 Speaker 1: and our listener question is all about fresh and frozen 21 00:00:43,560 --> 00:00:45,760 Speaker 1: meals and how to choose a good one. 22 00:00:46,440 --> 00:00:48,800 Speaker 2: So what I'll say before we start this. 23 00:00:48,680 --> 00:00:50,959 Speaker 1: Record is I have a terrible, terrible code. You might 24 00:00:50,960 --> 00:00:52,839 Speaker 1: hear it in my voice, and I'm going to do 25 00:00:52,880 --> 00:00:55,360 Speaker 1: my very best not to cough. But if Leanne suddenly 26 00:00:55,400 --> 00:00:57,680 Speaker 1: starts talking. That is the reason. So we need to 27 00:00:57,720 --> 00:00:59,280 Speaker 1: do this episode, and we're going to try and do 28 00:00:59,320 --> 00:01:01,320 Speaker 1: our best to control ourselves. 29 00:01:00,920 --> 00:01:01,480 Speaker 2: In our coughing. 30 00:01:02,400 --> 00:01:06,320 Speaker 1: So much for being a dietitian not getting sickly and hey, anyway, 31 00:01:06,600 --> 00:01:10,240 Speaker 1: soft drink. Now, as dietitians, it's safe to say we 32 00:01:10,319 --> 00:01:13,480 Speaker 1: don't like soft drink. Regular full strength soft drink is 33 00:01:13,520 --> 00:01:16,200 Speaker 1: packed full of sugar. A three seventy five milk can 34 00:01:16,240 --> 00:01:18,640 Speaker 1: has about nine tea spoons, a buddy bottle up to 35 00:01:18,680 --> 00:01:19,679 Speaker 1: thirteen teaspoons. 36 00:01:19,720 --> 00:01:22,520 Speaker 2: It's highly addictive in the sense that more you have, 37 00:01:22,640 --> 00:01:24,119 Speaker 2: the more you want. Because it is. 38 00:01:24,080 --> 00:01:27,800 Speaker 1: Such an ultra sweet product, there's a lot of artificial colors. 39 00:01:27,959 --> 00:01:31,880 Speaker 1: There's often flavors, preservatives, and then you know, some of 40 00:01:31,959 --> 00:01:35,039 Speaker 1: us or as dieticians, we will suggest diet is a 41 00:01:35,080 --> 00:01:36,959 Speaker 1: better option in the sense you don't get the sugar. 42 00:01:37,400 --> 00:01:39,920 Speaker 2: But certainly we also know that nutritionally, there's. 43 00:01:39,760 --> 00:01:42,080 Speaker 1: Caused the concern over diet soft drinks, and as someone 44 00:01:42,080 --> 00:01:44,279 Speaker 1: who is partial to a diet coke, I'm very aware 45 00:01:44,319 --> 00:01:47,160 Speaker 1: of those issues and do try and minimize it, and 46 00:01:47,240 --> 00:01:50,600 Speaker 1: I certainly have clients who often lead It's funny do 47 00:01:50,680 --> 00:01:53,160 Speaker 1: not mention they like it when I first meet them, 48 00:01:53,160 --> 00:01:55,520 Speaker 1: and it comes out later that they're sort of quite 49 00:01:56,040 --> 00:01:58,280 Speaker 1: partial to a pepsi max in the afternoon or a 50 00:01:58,280 --> 00:02:01,200 Speaker 1: few diet cokes or some will admit very early. So 51 00:02:01,240 --> 00:02:03,320 Speaker 1: the first thing that springs to mind with clients when 52 00:02:03,320 --> 00:02:05,160 Speaker 1: they're having a lot of diet soft drink is do 53 00:02:05,200 --> 00:02:08,880 Speaker 1: they have an issue with glucose regulation? Because the thing 54 00:02:08,919 --> 00:02:12,760 Speaker 1: with anything artificially sweetened, and generally soft drinks are all 55 00:02:12,840 --> 00:02:16,080 Speaker 1: artificially sweet and doesn't matter what type they are, and 56 00:02:16,120 --> 00:02:19,320 Speaker 1: that's you get that intense sweetness, like two hundred times 57 00:02:19,320 --> 00:02:22,840 Speaker 1: sweeter than sugar, and that has a pronounced effect on 58 00:02:23,040 --> 00:02:26,240 Speaker 1: appetite regulation in the sense that the body recognizes that 59 00:02:26,880 --> 00:02:28,880 Speaker 1: you're having a sweet substance and then you're actually not 60 00:02:28,880 --> 00:02:31,840 Speaker 1: getting calories. And there's evidence to show it does impact 61 00:02:31,880 --> 00:02:35,079 Speaker 1: glucose levels and certainly craving control, and certainly in my experience, 62 00:02:35,120 --> 00:02:38,320 Speaker 1: people with glucose regulation issues are often almost addicted to 63 00:02:38,360 --> 00:02:39,480 Speaker 1: that sweet hit of it. 64 00:02:39,560 --> 00:02:41,960 Speaker 2: So it can sort of suggest that. 65 00:02:41,919 --> 00:02:44,720 Speaker 1: Maybe there's some issues with inchlin and glucose, and you'll 66 00:02:44,760 --> 00:02:46,680 Speaker 1: know that you sort of really crave it because the 67 00:02:46,720 --> 00:02:49,880 Speaker 1: brain is so used to that intensely sweet substance. But 68 00:02:49,960 --> 00:02:53,000 Speaker 1: this was actually really interesting research because whilst we often 69 00:02:53,040 --> 00:02:56,799 Speaker 1: hear about the negatives associated with both diet soft drink 70 00:02:56,840 --> 00:02:59,840 Speaker 1: and soft drink from a weight control perspective, this was 71 00:03:00,000 --> 00:03:03,120 Speaker 1: evidence that really looked at the effect on heart health. 72 00:03:03,120 --> 00:03:06,600 Speaker 1: And it was published in a big international journal Circulation, 73 00:03:06,880 --> 00:03:10,919 Speaker 1: Arrhythmia and Electrophysiology, and it was looking at the drinking 74 00:03:10,960 --> 00:03:14,160 Speaker 1: habits of over two hundred thousand people living in the 75 00:03:14,240 --> 00:03:17,480 Speaker 1: UK age between thirty seven and seventy three, so a 76 00:03:17,600 --> 00:03:21,840 Speaker 1: very big study. Now, these observational studies where people report 77 00:03:21,880 --> 00:03:24,400 Speaker 1: what they're eating and then look at the outcomes are 78 00:03:24,400 --> 00:03:27,639 Speaker 1: not as intense as an intervention study, but when you've 79 00:03:27,639 --> 00:03:30,040 Speaker 1: got such a large data set there can certainly it 80 00:03:30,280 --> 00:03:32,400 Speaker 1: makes some strong associations. 81 00:03:32,919 --> 00:03:33,880 Speaker 2: And it was found in. 82 00:03:33,840 --> 00:03:37,320 Speaker 1: This study the individuals who reported consuming more than two 83 00:03:37,520 --> 00:03:40,600 Speaker 1: liters of artificially sweetened drinks in twenty four hours, which 84 00:03:41,040 --> 00:03:42,280 Speaker 1: some listeners will be going. 85 00:03:42,160 --> 00:03:43,600 Speaker 2: Oh my god, that is so much. 86 00:03:43,680 --> 00:03:46,840 Speaker 1: But you know, if you're having two Buddy bottles through 87 00:03:46,840 --> 00:03:48,560 Speaker 1: the day and some moorre at night, you're up there, 88 00:03:48,880 --> 00:03:51,760 Speaker 1: you know, so it's not that extreme. Or I noticed 89 00:03:51,800 --> 00:03:53,920 Speaker 1: with younger people if they're going to movies and stuff. 90 00:03:53,920 --> 00:03:57,120 Speaker 1: They're getting those jumbo soft drink you drinks, so basically 91 00:03:57,200 --> 00:03:58,520 Speaker 1: it's for the people who. 92 00:03:58,360 --> 00:04:01,000 Speaker 2: Are drinking it all day every day, they had. 93 00:04:00,840 --> 00:04:06,200 Speaker 1: A twenty percent higher chance of developing atual fibrillation, which 94 00:04:06,240 --> 00:04:10,520 Speaker 1: is a linkedally regular heartbeat basically, And to me that 95 00:04:10,560 --> 00:04:13,120 Speaker 1: makes sense in the case that a lot of diet 96 00:04:13,160 --> 00:04:15,520 Speaker 1: soft drink is also containing caffeine. 97 00:04:16,120 --> 00:04:17,400 Speaker 2: But yeah, it was just an association. 98 00:04:17,480 --> 00:04:19,839 Speaker 1: But I thought it's something interesting because it shows that 99 00:04:19,880 --> 00:04:23,800 Speaker 1: it's perhaps not just impacting weight and behavior patterns with 100 00:04:23,880 --> 00:04:28,120 Speaker 1: food and regulating appetite and craving control, but if you 101 00:04:28,640 --> 00:04:31,400 Speaker 1: have got heart disease risk factors or are at risk 102 00:04:31,480 --> 00:04:35,080 Speaker 1: of uneven heart rate, it's certainly not a substance you 103 00:04:35,120 --> 00:04:37,120 Speaker 1: want to be adding back in. And often it's not 104 00:04:37,240 --> 00:04:40,719 Speaker 1: until we're much older that we realize that, and you 105 00:04:41,000 --> 00:04:43,000 Speaker 1: sort of have developed that habit over a. 106 00:04:43,000 --> 00:04:46,040 Speaker 2: Long period of time. But that didn't matter. 107 00:04:45,800 --> 00:04:48,520 Speaker 1: Whether it was sugar sweetened or the diet stuff. It 108 00:04:48,600 --> 00:04:51,200 Speaker 1: was equally as bad when it came to heart health. 109 00:04:51,800 --> 00:04:54,400 Speaker 1: And I thought it was just interesting in terms of, 110 00:04:54,800 --> 00:04:56,960 Speaker 1: you know, it's not just always about weight. It's about 111 00:04:57,000 --> 00:04:59,680 Speaker 1: the impact some of these foods and in this case 112 00:05:00,279 --> 00:05:03,640 Speaker 1: process food has on a general health and well being 113 00:05:03,680 --> 00:05:05,880 Speaker 1: and in this case the health of our heart. 114 00:05:07,000 --> 00:05:09,600 Speaker 3: And in the study they found that people who had 115 00:05:09,640 --> 00:05:12,240 Speaker 3: reported consuming beverages with added sugar in it. 116 00:05:12,279 --> 00:05:13,520 Speaker 4: So this isn't the diet kind. 117 00:05:13,560 --> 00:05:16,080 Speaker 3: This is like the full sugar soft drink had an 118 00:05:16,080 --> 00:05:19,279 Speaker 3: increased risk of cardiac conditions way up to ten percent. 119 00:05:19,640 --> 00:05:22,280 Speaker 3: But the interesting thing was Susie on the flip side 120 00:05:22,320 --> 00:05:25,960 Speaker 3: of that consuming unsweetened juices. So we're talking about one 121 00:05:26,040 --> 00:05:29,200 Speaker 3: hundred percent natural orange juice as an example, that was 122 00:05:29,200 --> 00:05:32,760 Speaker 3: actually associated with a reduced risk of up to eight percent. 123 00:05:33,160 --> 00:05:35,760 Speaker 3: So are we advocating everybody go out there and drink 124 00:05:35,800 --> 00:05:39,799 Speaker 3: tons of juice. No, But if the choice was between 125 00:05:39,960 --> 00:05:43,240 Speaker 3: a coke or a natural glass of orange juice, at 126 00:05:43,279 --> 00:05:45,600 Speaker 3: least you're getting a little bit of fiber and vitamin 127 00:05:45,680 --> 00:05:48,320 Speaker 3: ced like, you're getting some nutrients out of the orange 128 00:05:48,400 --> 00:05:50,960 Speaker 3: juice versus the only real thing you're getting from coke 129 00:05:51,120 --> 00:05:53,640 Speaker 3: is pure sugar or glucose, which we know that that's 130 00:05:53,680 --> 00:05:56,440 Speaker 3: not great unless you're about to run like a marathon 131 00:05:56,560 --> 00:05:58,680 Speaker 3: or something, and a little bit of caffeine. And let's 132 00:05:58,680 --> 00:06:01,480 Speaker 3: be honest, I think too many Aussies and even around 133 00:06:01,480 --> 00:06:04,240 Speaker 3: the world, we probably drink far too much caffeine. A 134 00:06:04,279 --> 00:06:06,520 Speaker 3: lot of us are quite reliant on it. I can 135 00:06:06,560 --> 00:06:09,679 Speaker 3: speak from experience with two tiny humans. I do enjoy 136 00:06:09,720 --> 00:06:11,960 Speaker 3: nothing more than my couple of cups of coffee each day, 137 00:06:12,120 --> 00:06:13,680 Speaker 3: but I have mine at a half strenth just so 138 00:06:13,720 --> 00:06:15,520 Speaker 3: I can have to today, and they're both half strength, 139 00:06:15,560 --> 00:06:17,360 Speaker 3: so really I only have one, but my brain thinks 140 00:06:17,400 --> 00:06:20,000 Speaker 3: I'm having too, So we probably already have far too 141 00:06:20,040 --> 00:06:23,760 Speaker 3: much caffeine anyway. But just interesting because I think that, 142 00:06:24,160 --> 00:06:26,200 Speaker 3: you know, a lot of times things like juices are 143 00:06:26,200 --> 00:06:28,760 Speaker 3: really vilified, and people are like, we'll have diet soft drink, 144 00:06:28,760 --> 00:06:29,839 Speaker 3: it's so much better for you. 145 00:06:30,240 --> 00:06:31,599 Speaker 4: But we are seeing more. 146 00:06:31,440 --> 00:06:34,560 Speaker 3: And more emerging research that's now talking to the negatives 147 00:06:34,600 --> 00:06:36,800 Speaker 3: of not just normal soft drink, which we know it's 148 00:06:36,839 --> 00:06:39,440 Speaker 3: not great for us, but also some things like diet 149 00:06:39,480 --> 00:06:41,359 Speaker 3: soft drink as well. And I know it's heavily promoted 150 00:06:41,360 --> 00:06:43,839 Speaker 3: in the weight loss community. And I don't necessarily have 151 00:06:43,920 --> 00:06:46,719 Speaker 3: anything against dice soft drink, but I'm certainly you know, 152 00:06:46,760 --> 00:06:48,680 Speaker 3: if my clients want a little bit, I'd much rather 153 00:06:48,720 --> 00:06:51,719 Speaker 3: than have a diet lemonade, then something like a diet 154 00:06:51,760 --> 00:06:54,440 Speaker 3: Pepsi max, or you know, like a diet fanted with 155 00:06:54,480 --> 00:06:57,440 Speaker 3: all of those extra artificial colors like Susie talked about 156 00:06:57,480 --> 00:07:00,479 Speaker 3: as well, or even something there's a few more natural brands, 157 00:07:00,520 --> 00:07:02,320 Speaker 3: like I think the next brand has a little bit 158 00:07:02,320 --> 00:07:05,040 Speaker 3: more of natural sweetness versus the artificial ones in there 159 00:07:05,080 --> 00:07:07,600 Speaker 3: as well. So I think just the dose makes a 160 00:07:07,640 --> 00:07:10,320 Speaker 3: poison like anything. And this study really did show it 161 00:07:10,360 --> 00:07:12,840 Speaker 3: was over two liters a day and that equates, so 162 00:07:12,920 --> 00:07:16,200 Speaker 3: I think about six cans, you would basically need to 163 00:07:16,240 --> 00:07:18,960 Speaker 3: be drinking diet soft drink instead of water. That's really 164 00:07:19,040 --> 00:07:21,520 Speaker 3: the only way that somebody would drink that much of it, 165 00:07:21,640 --> 00:07:23,800 Speaker 3: And it does make sense that it would potentially impact 166 00:07:23,840 --> 00:07:26,400 Speaker 3: your heart, particularly if those cans. If you had six 167 00:07:26,480 --> 00:07:29,000 Speaker 3: plus cans a day and they were caffeinated, that'd be 168 00:07:29,000 --> 00:07:30,840 Speaker 3: a hell of a lot of caffeine. So just I 169 00:07:30,960 --> 00:07:33,200 Speaker 3: think something to be aware. If you know that friends 170 00:07:33,200 --> 00:07:35,080 Speaker 3: and families they have a bit of a habit, it 171 00:07:35,200 --> 00:07:37,160 Speaker 3: might be an interesting study to send. 172 00:07:36,960 --> 00:07:38,360 Speaker 2: On to them. 173 00:07:38,360 --> 00:07:40,400 Speaker 1: Our friend Donald Chep has to be careful because I've 174 00:07:40,400 --> 00:07:42,240 Speaker 1: heard that he just drinks diricoke all day. 175 00:07:42,400 --> 00:07:43,200 Speaker 4: Wouldn't surprise me. 176 00:07:43,680 --> 00:07:46,160 Speaker 1: But just a few tips for the fans who really 177 00:07:46,200 --> 00:07:48,200 Speaker 1: rely on it, you know, particularly in the second. 178 00:07:48,000 --> 00:07:50,040 Speaker 2: Half of the day, just to give you the pep up. 179 00:07:50,520 --> 00:07:52,600 Speaker 2: I think volume is important and the more you have, 180 00:07:52,680 --> 00:07:53,400 Speaker 2: the more you want. 181 00:07:53,520 --> 00:07:57,200 Speaker 1: So when I'm trying to wean someone off it, I'll say, 182 00:07:57,240 --> 00:07:59,480 Speaker 1: go from if you're having the bottle, go down to 183 00:07:59,520 --> 00:08:02,119 Speaker 1: the can, and then even the smaller can over time, 184 00:08:02,760 --> 00:08:04,160 Speaker 1: and the same, the. 185 00:08:04,120 --> 00:08:05,400 Speaker 2: Less you have, the less you want. 186 00:08:05,920 --> 00:08:08,360 Speaker 1: Always have it with food rather than just on its 187 00:08:08,360 --> 00:08:12,720 Speaker 1: owing to help regulate blood glucose levels. And if you 188 00:08:12,760 --> 00:08:15,200 Speaker 1: can over time, like we describe swaps, something like a 189 00:08:15,280 --> 00:08:19,720 Speaker 1: sparkling water or one of those functional adaptogenic drinks that 190 00:08:19,760 --> 00:08:22,240 Speaker 1: you can see like the Kombucher's and there's a whole 191 00:08:22,320 --> 00:08:27,160 Speaker 1: range in supermarkets, and basically pro actively train yourself towards 192 00:08:27,160 --> 00:08:31,000 Speaker 1: a different flavor long term for your health. That's definitely 193 00:08:31,200 --> 00:08:33,800 Speaker 1: the best outcome. But if you keep buying the big 194 00:08:33,880 --> 00:08:36,720 Speaker 1: pack of you know that you buy the case of 195 00:08:36,760 --> 00:08:40,120 Speaker 1: the cans when they're on sale, and they work out 196 00:08:40,120 --> 00:08:42,080 Speaker 1: like fifty cent a can, you will have it. It's 197 00:08:42,120 --> 00:08:44,520 Speaker 1: like anything of it's in the house, you will drink it, 198 00:08:44,600 --> 00:08:46,199 Speaker 1: So it's more, you know, try. 199 00:08:46,040 --> 00:08:46,960 Speaker 2: And keep it for that. 200 00:08:47,440 --> 00:08:51,240 Speaker 1: I really need it day versus becoming reliant day in 201 00:08:51,320 --> 00:08:54,000 Speaker 1: day out and try and shift over time, and definitely 202 00:08:54,080 --> 00:08:57,520 Speaker 1: that's a better health outcome for a number of different reasons. 203 00:08:57,600 --> 00:09:01,120 Speaker 3: Nutritionally, I like the idea that you said trial some 204 00:09:01,200 --> 00:09:03,800 Speaker 3: other different I guess drinks with some slightly added benefits, 205 00:09:03,800 --> 00:09:06,200 Speaker 3: such as kombucha for example, and one of my favorite 206 00:09:06,200 --> 00:09:08,120 Speaker 3: ones to suggest to clients if they're going to like 207 00:09:08,120 --> 00:09:11,360 Speaker 3: a backyard barbecue and they're not wanting an alcoholic drink, 208 00:09:11,600 --> 00:09:14,040 Speaker 3: rather than drinking the standard can of coke or cann 209 00:09:14,040 --> 00:09:15,959 Speaker 3: of diet coke, I suggest that they take like a 210 00:09:16,040 --> 00:09:19,920 Speaker 3: ginger and lemon like kombucha, because that again the taste 211 00:09:19,960 --> 00:09:22,520 Speaker 3: it is not overly sweet. It's something that it is 212 00:09:22,559 --> 00:09:24,760 Speaker 3: a little bit quote unquote fancy, and then water. You're 213 00:09:24,760 --> 00:09:27,960 Speaker 3: getting some additional benefits of the probotic, so potentially having 214 00:09:28,000 --> 00:09:30,640 Speaker 3: some improved gut heals benefits. Some of the jury is 215 00:09:30,640 --> 00:09:32,840 Speaker 3: still out on some of the brands, but again, it's 216 00:09:32,840 --> 00:09:35,680 Speaker 3: not something that's super super sweet and then makes you 217 00:09:35,840 --> 00:09:38,200 Speaker 3: crave more sugar for the rest of the afternoon or 218 00:09:38,200 --> 00:09:40,120 Speaker 3: the rest of the night. So I really like some 219 00:09:40,200 --> 00:09:44,000 Speaker 3: of those more ginger based types of kombucher as well. 220 00:09:44,080 --> 00:09:44,800 Speaker 4: All right, Susie. 221 00:09:44,920 --> 00:09:48,880 Speaker 3: Moving on to a interesting research study I found on peanuts, 222 00:09:48,880 --> 00:09:51,439 Speaker 3: and this has really picked my interest because my little 223 00:09:51,480 --> 00:09:54,319 Speaker 3: mea has five nut allergies, peanut being one of them. 224 00:09:54,760 --> 00:09:59,000 Speaker 3: She's highly allergic to peanuts, cashews, what else peanuts, cashews, walnuts, 225 00:09:59,000 --> 00:10:00,000 Speaker 3: pecans and stuff. 226 00:10:00,480 --> 00:10:02,839 Speaker 2: I always remember the peas, all the. 227 00:10:02,800 --> 00:10:06,959 Speaker 3: Peace, yeah, all the peace possible nuts. And my niece 228 00:10:07,000 --> 00:10:09,360 Speaker 3: as well has that little genetic Lincoln. She also has 229 00:10:09,360 --> 00:10:12,079 Speaker 3: a peanut allergy and they've both done blood tests and 230 00:10:12,080 --> 00:10:14,320 Speaker 3: they're still quite moderate. My niece did do a challenge 231 00:10:14,360 --> 00:10:16,000 Speaker 3: and I think she only got to the third stage 232 00:10:16,000 --> 00:10:18,160 Speaker 3: in that before she had a reaction, so they've told 233 00:10:18,200 --> 00:10:20,040 Speaker 3: us she has to wait another year or two before 234 00:10:20,040 --> 00:10:22,280 Speaker 3: she can try again. The good news is that a 235 00:10:22,280 --> 00:10:24,640 Speaker 3: lot of children do grow out of their peanut allergy, 236 00:10:24,679 --> 00:10:27,880 Speaker 3: but unfortunately some it remains into their teen years and 237 00:10:27,880 --> 00:10:30,320 Speaker 3: into adulthood, and the longer that you have an allergy, 238 00:10:30,400 --> 00:10:34,040 Speaker 3: for the worse and more seriously reactions can get over time. 239 00:10:34,280 --> 00:10:37,360 Speaker 3: So I quite liked this new research study. It came 240 00:10:37,360 --> 00:10:39,640 Speaker 3: from the New England Journal of Medicine, which we know 241 00:10:39,720 --> 00:10:43,040 Speaker 3: was a very well respected journal and they're talking about 242 00:10:43,080 --> 00:10:46,320 Speaker 3: a three phase trial that's called the LIP series, so 243 00:10:46,480 --> 00:10:51,160 Speaker 3: LIP standing for Learning Early about Peanut Allergy l EAP. 244 00:10:52,120 --> 00:10:55,760 Speaker 3: So essentially, what this study has found was that introducing 245 00:10:55,880 --> 00:10:59,440 Speaker 3: children to peanuts early in life, from infancy right up 246 00:10:59,480 --> 00:11:02,280 Speaker 3: to age of five years old, can actually help to 247 00:11:02,320 --> 00:11:06,800 Speaker 3: improve their tolerance to peanuts into their teen years, irrespective 248 00:11:06,920 --> 00:11:09,319 Speaker 3: of subsequent peanut intakes during childhood. 249 00:11:09,440 --> 00:11:10,640 Speaker 4: So introduce it early. 250 00:11:10,840 --> 00:11:13,160 Speaker 3: Even if you don't continue with it, or it's like 251 00:11:13,280 --> 00:11:15,480 Speaker 3: really sporadic the amount of times they might have it. 252 00:11:15,520 --> 00:11:17,920 Speaker 3: They might have pebe on toast every day for a 253 00:11:17,920 --> 00:11:19,760 Speaker 3: week and then not have it again for a year, 254 00:11:20,200 --> 00:11:22,280 Speaker 3: it still has beneficial effects. 255 00:11:22,520 --> 00:11:23,439 Speaker 4: So this was I. 256 00:11:23,400 --> 00:11:25,880 Speaker 3: Think the second or third I think was this third 257 00:11:25,960 --> 00:11:29,360 Speaker 3: part of the trial. And in the initial LEAP research 258 00:11:29,559 --> 00:11:33,400 Speaker 3: trial they followed six hundred and forty children at risk 259 00:11:33,440 --> 00:11:36,200 Speaker 3: of developing nut allergies. And I didn't go through the 260 00:11:36,280 --> 00:11:38,880 Speaker 3: study thoroughly enough to figure out what at risk meant, 261 00:11:38,880 --> 00:11:40,960 Speaker 3: but I assume that it means something like you know 262 00:11:41,120 --> 00:11:44,360 Speaker 3: your loved one or genetic family member has has a 263 00:11:44,360 --> 00:11:47,120 Speaker 3: peanut allergy, therefore you're sort of at risk as well. 264 00:11:47,400 --> 00:11:50,080 Speaker 3: So the first part of the study of this series 265 00:11:50,400 --> 00:11:54,520 Speaker 3: found that introducing peanuts early to babies at around the 266 00:11:54,520 --> 00:11:57,520 Speaker 3: five to six month of age mark, rather than waiting 267 00:11:57,600 --> 00:12:00,559 Speaker 3: until later on. I think if I'm wrong, but I 268 00:12:00,640 --> 00:12:03,439 Speaker 3: think the research was. I remember my allergist saying they 269 00:12:03,520 --> 00:12:06,079 Speaker 3: used to say years ago to parents, introduce wait till 270 00:12:06,080 --> 00:12:09,040 Speaker 3: they're twelve months, and then introduced nuts. But the research 271 00:12:09,080 --> 00:12:12,439 Speaker 3: has now changed and they're saying to introduce all allogens 272 00:12:12,480 --> 00:12:15,520 Speaker 3: early and have trialed them all before twelve. 273 00:12:15,280 --> 00:12:15,920 Speaker 4: Months of age. 274 00:12:15,960 --> 00:12:18,800 Speaker 3: That's the research that my pediatrician of my allergises has 275 00:12:18,840 --> 00:12:20,800 Speaker 3: said to us. So when we did Matilda when she 276 00:12:20,840 --> 00:12:23,080 Speaker 3: started solids for six months, she's now one, she had 277 00:12:23,080 --> 00:12:25,439 Speaker 3: her first birthday a few weeks ago. We've actually tried 278 00:12:25,559 --> 00:12:28,960 Speaker 3: all of the allergens and touchwood. She's good for now, Susi, 279 00:12:29,000 --> 00:12:29,840 Speaker 3: which I'm really. 280 00:12:29,640 --> 00:12:30,360 Speaker 4: Really happy about. 281 00:12:30,400 --> 00:12:32,560 Speaker 3: But we also started me at six months of age 282 00:12:32,600 --> 00:12:34,560 Speaker 3: when she started solids, and I think she had her 283 00:12:34,559 --> 00:12:36,959 Speaker 3: first reaction around eight months as we were working our 284 00:12:36,960 --> 00:12:40,079 Speaker 3: way through the different food allergens. So rather than avoiding them, 285 00:12:40,120 --> 00:12:42,880 Speaker 3: you need to start them early. If you trial a 286 00:12:42,920 --> 00:12:45,800 Speaker 3: lot of the allergens with your baby from that six 287 00:12:45,840 --> 00:12:48,680 Speaker 3: to twelve month age gap, it actually can cut the 288 00:12:48,760 --> 00:12:51,960 Speaker 3: risk of having a peanut allergy by eighty one percent 289 00:12:52,320 --> 00:12:54,320 Speaker 3: by the age of five years old. So even if 290 00:12:54,360 --> 00:12:55,960 Speaker 3: you've missed the boat and you're listening to this and 291 00:12:56,000 --> 00:12:58,079 Speaker 3: you think, oh, gosh, I've got a baby, you're a 292 00:12:58,160 --> 00:13:00,680 Speaker 3: small child in their tune. Now, it's all better to 293 00:13:00,800 --> 00:13:03,640 Speaker 3: introduce it now and give it regularly that it is 294 00:13:03,720 --> 00:13:05,480 Speaker 3: to just never let them have it, and you know, 295 00:13:05,679 --> 00:13:07,839 Speaker 3: never never let them have it again, and if they're 296 00:13:07,880 --> 00:13:10,360 Speaker 3: not someone that loves it a lot, that exposure can 297 00:13:10,440 --> 00:13:13,200 Speaker 3: be really helpful. So even if I'm not advocating this, 298 00:13:13,280 --> 00:13:15,480 Speaker 3: but for example, they having a teller on toast right, 299 00:13:16,120 --> 00:13:18,280 Speaker 3: even mixing a small amount of peanuts in there to 300 00:13:18,360 --> 00:13:21,240 Speaker 3: get the exposure and get them having it regularly so 301 00:13:21,280 --> 00:13:23,160 Speaker 3: that they still think they're having them to tell a spread, 302 00:13:23,240 --> 00:13:25,000 Speaker 3: but it's got a little bit of the peanuts in there. 303 00:13:25,280 --> 00:13:27,680 Speaker 3: That's going to do wonders in terms of reducing or 304 00:13:27,720 --> 00:13:30,960 Speaker 3: cutting the risk down to them potentially developing an allergy 305 00:13:31,040 --> 00:13:34,400 Speaker 3: later on. Now, because that trial was so successful in 306 00:13:34,440 --> 00:13:37,160 Speaker 3: the outcomes that they found, they did an extension of 307 00:13:37,200 --> 00:13:40,160 Speaker 3: the trial, a second phase of that, and then that 308 00:13:40,320 --> 00:13:44,160 Speaker 3: showed that even the effects of reducing the peanut allergy 309 00:13:44,440 --> 00:13:48,280 Speaker 3: persisted even after if the kids stopped eating peanuts after 310 00:13:48,360 --> 00:13:50,440 Speaker 3: one year of age, they just didn't have them again, 311 00:13:50,760 --> 00:13:54,600 Speaker 3: it still was really successful in reducing that risk longer term. 312 00:13:54,880 --> 00:13:57,600 Speaker 3: Now the third stage of the LEAP series, and LEAP 313 00:13:57,640 --> 00:14:01,559 Speaker 3: being learning early about peanut allergy, it involves five hundred 314 00:14:01,559 --> 00:14:04,240 Speaker 3: and eight children, so still a really large data set. 315 00:14:04,480 --> 00:14:06,960 Speaker 3: It's also really great because they followed these kids for 316 00:14:07,000 --> 00:14:09,800 Speaker 3: twelve years of age. So what this third phase of 317 00:14:09,840 --> 00:14:12,920 Speaker 3: the child set out to examine was the durability of 318 00:14:12,960 --> 00:14:16,400 Speaker 3: the peanut tolerance over time. So they followed these five 319 00:14:16,480 --> 00:14:19,360 Speaker 3: hundred and eight kids for twelve years. And even if 320 00:14:19,400 --> 00:14:22,800 Speaker 3: these kids just randomly or sporadically eight peanuts so like 321 00:14:22,880 --> 00:14:24,920 Speaker 3: you know, ad lib just ate them whenever they sort 322 00:14:24,920 --> 00:14:26,560 Speaker 3: of felt like it, maybe a couple of times a 323 00:14:26,600 --> 00:14:28,680 Speaker 3: week and then maybe not for months on a time, 324 00:14:29,120 --> 00:14:32,080 Speaker 3: even these periods of randomly eating peanuts on and off 325 00:14:32,120 --> 00:14:36,480 Speaker 3: again versus avoiding them all together, the finding showed that 326 00:14:36,560 --> 00:14:40,479 Speaker 3: by twelve years of age, the peanut allergy remained significantly 327 00:14:40,560 --> 00:14:44,000 Speaker 3: more prevalent in the groups of children who avoided peanuts 328 00:14:44,040 --> 00:14:47,920 Speaker 3: altogether versus the groups of children who had that sporadic 329 00:14:47,960 --> 00:14:52,120 Speaker 3: peanut consumption, so fifteen point four percent versus four point 330 00:14:52,240 --> 00:14:55,880 Speaker 3: four percent, so it's actually a clinically significant difference. So 331 00:14:56,040 --> 00:14:59,840 Speaker 3: basically there was a protective effect of early peanut consumption 332 00:15:00,280 --> 00:15:03,440 Speaker 3: and then continuing that no matter how random or soproatic, 333 00:15:03,480 --> 00:15:06,720 Speaker 3: that was well into the adolescent period and actually helped 334 00:15:06,760 --> 00:15:10,200 Speaker 3: to reduce pinut allergies overall. Because don't forget, they may 335 00:15:10,320 --> 00:15:12,760 Speaker 3: a lot of children it's after their first few exposures, 336 00:15:12,760 --> 00:15:15,280 Speaker 3: when their babies or infants that an allergy might come about. 337 00:15:15,480 --> 00:15:17,760 Speaker 3: But you can actually develop an allergy at any time. 338 00:15:17,800 --> 00:15:20,720 Speaker 3: A good friend of mine, she's what thirty four or something, 339 00:15:21,000 --> 00:15:24,160 Speaker 3: developed like an anaphylactic fish allergy, which she'd been eating 340 00:15:24,160 --> 00:15:27,480 Speaker 3: fish her entire life and now is completely anaphylactic to fish. 341 00:15:27,600 --> 00:15:30,040 Speaker 3: You can actually develop an allergy at any time. It's 342 00:15:30,080 --> 00:15:31,760 Speaker 3: not to say that just because you've got your bubb 343 00:15:32,000 --> 00:15:34,360 Speaker 3: through that first twelve months and they didn't have any reaction, 344 00:15:34,440 --> 00:15:36,080 Speaker 3: that they'll be completely fine forever. 345 00:15:36,400 --> 00:15:38,080 Speaker 4: It is really important to keep. 346 00:15:37,880 --> 00:15:41,320 Speaker 3: These allergens in the diet and keep regularly exposing children, 347 00:15:41,400 --> 00:15:45,600 Speaker 3: young jiwldren, teens, and adolescents to these particular allergens to 348 00:15:45,720 --> 00:15:49,080 Speaker 3: try to avoid the occurrence of an allergy later on. 349 00:15:49,800 --> 00:15:53,160 Speaker 1: So interesting because it's so incredibly common and as we've 350 00:15:53,200 --> 00:15:56,400 Speaker 1: know in Australia is one of the highest at highest 351 00:15:56,480 --> 00:15:58,240 Speaker 1: risk of childhood allergy. 352 00:15:58,040 --> 00:16:01,120 Speaker 4: Allergy capital of the world. Yeah, so I. 353 00:16:01,040 --> 00:16:03,280 Speaker 2: Think this is a straight This might be in a straight study, 354 00:16:03,320 --> 00:16:03,680 Speaker 2: isn't it. 355 00:16:03,960 --> 00:16:04,440 Speaker 4: I didn't look. 356 00:16:04,480 --> 00:16:06,840 Speaker 3: Actually it was a New England journal that was where 357 00:16:06,880 --> 00:16:07,440 Speaker 3: I was written up. 358 00:16:07,480 --> 00:16:09,280 Speaker 4: But I don't know if let me just don't a check. 359 00:16:09,920 --> 00:16:12,120 Speaker 1: Yeah, it just sounds vaguely familiar from when I went 360 00:16:12,120 --> 00:16:14,400 Speaker 1: to kids hospital. But I think because they've got such 361 00:16:14,400 --> 00:16:18,200 Speaker 1: a huge interest because allergy is so ripier and so sadly. 362 00:16:18,320 --> 00:16:21,160 Speaker 1: One of the teenage boys at my boys' school passed 363 00:16:21,160 --> 00:16:22,680 Speaker 1: away an allergy and. 364 00:16:22,720 --> 00:16:25,040 Speaker 2: In the exposure at. 365 00:16:24,920 --> 00:16:27,720 Speaker 1: A restaurant, and yeah, being a teenager and we don't 366 00:16:27,680 --> 00:16:30,280 Speaker 1: always have control, so it's really very serious. So I 367 00:16:30,320 --> 00:16:34,160 Speaker 1: think anyone who is touched byology will appreciate this research 368 00:16:34,960 --> 00:16:38,120 Speaker 1: all rightly, am We've sound some cool veggies, and as dieticians, 369 00:16:38,120 --> 00:16:41,760 Speaker 1: we love veggies. Now, I've always said when supermarkets do 370 00:16:41,840 --> 00:16:45,320 Speaker 1: good things, I'm very quick to praise them, because there's 371 00:16:45,320 --> 00:16:46,320 Speaker 1: certainly many things. 372 00:16:46,120 --> 00:16:47,000 Speaker 2: That we criticize them. 373 00:16:47,040 --> 00:16:51,520 Speaker 1: For and this new I think another dietitian actually found this. 374 00:16:51,520 --> 00:16:54,760 Speaker 1: This is the Cole's Kitchen, which is that brand in 375 00:16:54,880 --> 00:16:57,480 Speaker 1: Cole's Fresh section where they've got soups and things. 376 00:16:57,480 --> 00:16:59,000 Speaker 2: But I believe this is a frozen product. 377 00:16:59,840 --> 00:17:03,440 Speaker 1: It's called the Ancient Grain and Chickpea Medley, and it's 378 00:17:03,480 --> 00:17:06,159 Speaker 1: seven hundred and fifty grams in freezer sections and it 379 00:17:06,200 --> 00:17:10,520 Speaker 1: retails for seven dollars. But nutritionally, it's just got this 380 00:17:10,600 --> 00:17:13,959 Speaker 1: gorgeous mix of flavor into the veggies. Because one of 381 00:17:14,000 --> 00:17:17,000 Speaker 1: the things I think is tricky for clients, particularly when 382 00:17:17,000 --> 00:17:19,560 Speaker 1: we're trying to significantly increase their intake of veggies, is 383 00:17:19,760 --> 00:17:21,520 Speaker 1: you know, they can be a bit bland. So I'm 384 00:17:21,560 --> 00:17:24,640 Speaker 1: all for anything that flavors up veggies and increases people's intake. 385 00:17:24,640 --> 00:17:25,640 Speaker 2: Beless things taste good. 386 00:17:26,160 --> 00:17:28,919 Speaker 1: So the ingredient list there is twenty two percent of 387 00:17:29,119 --> 00:17:33,240 Speaker 1: green lentils, polyflower at thirteen percent, chickpeas at eleven percent, 388 00:17:33,600 --> 00:17:35,920 Speaker 1: kin wear at seven percent, red onion five percent, red 389 00:17:35,920 --> 00:17:38,080 Speaker 1: taxic on five percent, bring onion four percent. 390 00:17:38,720 --> 00:17:39,640 Speaker 2: Then it runs down. 391 00:17:39,720 --> 00:17:42,520 Speaker 1: You know, there's some things such some cream, milk, kinoi onion, 392 00:17:42,600 --> 00:17:44,040 Speaker 1: and lots of herbs and spices. 393 00:17:44,200 --> 00:17:47,240 Speaker 2: Now it's a long ingredient list, but pretty clean. 394 00:17:47,320 --> 00:17:50,880 Speaker 1: There's sort of the flavors and additives used are pretty innocent, 395 00:17:51,119 --> 00:17:55,240 Speaker 1: nothing over concerning Nutritionally, it comes in about one hundred 396 00:17:55,280 --> 00:17:58,680 Speaker 1: and forty calories per serve, five grands of vegetable based 397 00:17:58,680 --> 00:18:02,600 Speaker 1: protein coming from those legs umes, thirteen point eight grams 398 00:18:02,600 --> 00:18:05,680 Speaker 1: of carbohydrate, very little sugars too, which would be mainly 399 00:18:05,760 --> 00:18:06,920 Speaker 1: naturally occurring. 400 00:18:07,040 --> 00:18:08,920 Speaker 2: More than three grams of dietary fiber perserve. 401 00:18:09,080 --> 00:18:11,080 Speaker 1: It's a little bit of sodium added for flavor, about 402 00:18:11,119 --> 00:18:13,879 Speaker 1: three hundred, but nothing to be concerned about. So I 403 00:18:13,920 --> 00:18:17,160 Speaker 1: think we like this product because it's just first of all, 404 00:18:17,160 --> 00:18:21,199 Speaker 1: flavoring legumes, because legumes have so many nutritional benefits. 405 00:18:21,200 --> 00:18:23,200 Speaker 2: They're hyh directory five, they're high in protein. 406 00:18:23,240 --> 00:18:25,199 Speaker 1: But if you don't come from one of those cultural 407 00:18:25,240 --> 00:18:28,199 Speaker 1: groups who routinely have them, obviously we tend to have 408 00:18:28,240 --> 00:18:31,480 Speaker 1: them with Mexican food, and certainly if you're rarely background 409 00:18:31,560 --> 00:18:34,480 Speaker 1: sort of Middle Eastern, you're much more familiar with chip 410 00:18:34,520 --> 00:18:36,320 Speaker 1: peas and things as part of the cuisine. 411 00:18:36,480 --> 00:18:37,680 Speaker 2: But many of us are not. 412 00:18:37,880 --> 00:18:39,879 Speaker 1: And so I think a product like this is great 413 00:18:39,920 --> 00:18:42,320 Speaker 1: because it's flavoring up something we want everyone to eat 414 00:18:42,359 --> 00:18:45,880 Speaker 1: more of and if you enjoy that kind of more curry. 415 00:18:45,600 --> 00:18:48,440 Speaker 2: Sort of flavor, it's a big thumbs up. 416 00:18:48,520 --> 00:18:52,159 Speaker 1: Now, seven dollars for seven point fifty you're getting four serves. 417 00:18:52,160 --> 00:18:53,800 Speaker 2: It's not inexpensive, but let's. 418 00:18:53,560 --> 00:18:56,280 Speaker 1: Be honest, fresh veggies at the moment are just ridiculous 419 00:18:56,320 --> 00:18:56,680 Speaker 1: in price. 420 00:18:56,760 --> 00:19:01,040 Speaker 2: Point six serves actually, oh, six serves. Yeah, I like it. 421 00:19:01,040 --> 00:19:03,920 Speaker 1: It's not such a flavor that I would personally go for, 422 00:19:04,000 --> 00:19:06,359 Speaker 1: but I know so many clients who would love this 423 00:19:06,560 --> 00:19:08,760 Speaker 1: mix to have some extra veggies and legumes with a 424 00:19:08,840 --> 00:19:10,280 Speaker 1: nice sort of curry flavor through it. 425 00:19:10,800 --> 00:19:12,080 Speaker 2: So yeah, big fans. 426 00:19:12,800 --> 00:19:14,959 Speaker 3: Yeah, I think the flavor kind of limits what you 427 00:19:15,040 --> 00:19:17,720 Speaker 3: could put it into because it is that curry base. 428 00:19:17,800 --> 00:19:20,040 Speaker 3: You know, we've got ginger, we've got garlic, we've got 429 00:19:20,040 --> 00:19:24,400 Speaker 3: curry powder, turmeric, human fenagreek, cinnamon, like it is a 430 00:19:24,440 --> 00:19:28,760 Speaker 3: strong flavor profile mustard sees human turmeric. But I think 431 00:19:29,080 --> 00:19:30,879 Speaker 3: that you know, with a bit of rice, with a 432 00:19:30,880 --> 00:19:32,919 Speaker 3: bit of a lean proteins, also a big handful of 433 00:19:32,920 --> 00:19:35,760 Speaker 3: broccoli or green beans, you basically have a complete meal. 434 00:19:36,040 --> 00:19:36,639 Speaker 4: I really like. 435 00:19:36,680 --> 00:19:40,520 Speaker 3: And it's just under two serves of vegetables per serving. 436 00:19:40,280 --> 00:19:41,400 Speaker 4: So seven dollars. 437 00:19:41,680 --> 00:19:43,600 Speaker 3: It sounds a lot, but you're getting six serves out 438 00:19:43,640 --> 00:19:45,800 Speaker 3: of the packet, so you're getting quite a few meals 439 00:19:45,800 --> 00:19:48,080 Speaker 3: out of this, and it's a really solid. 440 00:19:47,840 --> 00:19:48,760 Speaker 4: Base of a meal. 441 00:19:48,800 --> 00:19:51,840 Speaker 3: I mean, it's only got thirteen grams of carbohydrate in there, 442 00:19:51,840 --> 00:19:53,760 Speaker 3: so I would be very happy if my client's pair 443 00:19:53,840 --> 00:19:55,480 Speaker 3: that would have a little bit of brown rice or 444 00:19:55,480 --> 00:19:58,399 Speaker 3: some kinoir, even a little bit of say buckwheat, plus 445 00:19:58,400 --> 00:20:00,520 Speaker 3: a bit of lean protein. You might want to steams 446 00:20:00,560 --> 00:20:03,040 Speaker 3: some beautiful fish with a little bit of lemon grass 447 00:20:03,720 --> 00:20:06,320 Speaker 3: and some other herbs and spices. You might want to 448 00:20:06,320 --> 00:20:08,480 Speaker 3: add a bit of chicken or tofu for this as well, 449 00:20:08,520 --> 00:20:10,639 Speaker 3: just to boost that overall protein because it's only got 450 00:20:10,720 --> 00:20:13,200 Speaker 3: five point six grams a serve. But I think it's 451 00:20:13,240 --> 00:20:16,679 Speaker 3: a really really strong based nutritionally, And as she said, Susie, 452 00:20:16,680 --> 00:20:19,320 Speaker 3: it's got a lot of ingredients, but they're mainly whole 453 00:20:19,320 --> 00:20:21,399 Speaker 3: food ingredients, and there is a little bit of added 454 00:20:21,480 --> 00:20:24,240 Speaker 3: cheese and cream in there, but there's saturated Fat's very 455 00:20:24,280 --> 00:20:26,879 Speaker 3: low one point eight grams per serve, and let's be honest, 456 00:20:27,080 --> 00:20:29,479 Speaker 3: the cream and cheese just adds to the nice flavor 457 00:20:29,520 --> 00:20:31,880 Speaker 3: profile where it makes it taste that little bit better. 458 00:20:32,000 --> 00:20:34,959 Speaker 3: We're hard pressed enough to get people to eat enough vegetables. 459 00:20:35,200 --> 00:20:38,159 Speaker 3: Ninety five percent of Australians do not eat enough vegetables, 460 00:20:38,160 --> 00:20:41,639 Speaker 3: and the statistics are pretty similar through the UK and 461 00:20:41,680 --> 00:20:44,000 Speaker 3: through the USA as well, So we know that people 462 00:20:44,000 --> 00:20:46,880 Speaker 3: don't eat enough vegetables, and I'm okay with adding some 463 00:20:47,000 --> 00:20:49,320 Speaker 3: flavoring to that to make them taste better. 464 00:20:49,359 --> 00:20:50,760 Speaker 4: So I think it's a strong product. 465 00:20:50,760 --> 00:20:53,240 Speaker 3: I think with a really nice dollar of Greeks yogurt, 466 00:20:53,440 --> 00:20:55,760 Speaker 3: a little bit of say tofu or chicken or fish 467 00:20:55,800 --> 00:20:57,560 Speaker 3: added in there, and then a bit of rice on 468 00:20:57,600 --> 00:21:01,200 Speaker 3: the side, can really create a really nice, asked balanced meal. 469 00:21:01,240 --> 00:21:03,480 Speaker 3: And I like that, you know, I like products that 470 00:21:03,680 --> 00:21:05,879 Speaker 3: are kind of giving you about half a meal and 471 00:21:05,920 --> 00:21:08,920 Speaker 3: you just need to add to them, particularly on busy nights, 472 00:21:08,920 --> 00:21:11,200 Speaker 3: like you might get the kids back late from swimming 473 00:21:11,240 --> 00:21:13,840 Speaker 3: practice or from sport events, or you might finish work 474 00:21:13,880 --> 00:21:15,920 Speaker 3: really late and be rushing home or have a nighttime 475 00:21:15,960 --> 00:21:18,359 Speaker 3: session with your personal trainer. You don't want to spend 476 00:21:18,359 --> 00:21:21,440 Speaker 3: an hour cooking dinner. You could pull together a nourishing 477 00:21:21,480 --> 00:21:24,320 Speaker 3: meal using this as your base in under ten minutes. 478 00:21:24,400 --> 00:21:26,840 Speaker 3: So I think for me it's a five stars. It 479 00:21:26,920 --> 00:21:28,959 Speaker 3: is a new product. We do know that new products, 480 00:21:29,040 --> 00:21:31,960 Speaker 3: particularly in big supermarkets like holes, don't stay around a 481 00:21:31,960 --> 00:21:34,120 Speaker 3: lot if people don't buy them. So you know, we're 482 00:21:34,119 --> 00:21:36,160 Speaker 3: trying to get people to eat more vegetables. We're trying 483 00:21:36,160 --> 00:21:39,000 Speaker 3: to get them to eat more beans and pulses. Please guys, 484 00:21:39,080 --> 00:21:41,359 Speaker 3: jump on this one. Purchase a few bags, have them 485 00:21:41,400 --> 00:21:43,479 Speaker 3: in the freezer. This, you know, with a little bit 486 00:21:43,480 --> 00:21:45,639 Speaker 3: of rice and some crumbfish or something, could go a 487 00:21:45,640 --> 00:21:47,480 Speaker 3: long way as well as just a quick and easy 488 00:21:47,600 --> 00:21:50,200 Speaker 3: Thursday or Friday night meal after a long week. 489 00:21:50,280 --> 00:21:53,280 Speaker 4: So I love it. Gets a big thumbs up from me, Susie. 490 00:21:53,640 --> 00:21:56,000 Speaker 1: Also budget friendly, you know, that's what I always talking 491 00:21:56,000 --> 00:21:58,399 Speaker 1: about with dumpling recipes, Like you get home and you 492 00:21:58,440 --> 00:22:00,080 Speaker 1: can do at a mummy and dumplings, and it's so 493 00:22:00,160 --> 00:22:03,280 Speaker 1: relatively inexpensive meal compared to what we send them takeaway. 494 00:22:03,760 --> 00:22:05,560 Speaker 1: And this is the same if you did some steam 495 00:22:05,600 --> 00:22:08,280 Speaker 1: fresh fish filets with this, you're looking at a meal 496 00:22:08,320 --> 00:22:10,840 Speaker 1: that comes in under twenty dollars for the family and 497 00:22:11,040 --> 00:22:12,240 Speaker 1: nutritionally so rich. 498 00:22:12,359 --> 00:22:14,119 Speaker 2: So yeah, fantastic. 499 00:22:14,160 --> 00:22:16,000 Speaker 1: I think it's a good find And if you try it, 500 00:22:16,040 --> 00:22:18,800 Speaker 1: let us know what you think, all right, we're to 501 00:22:18,840 --> 00:22:21,840 Speaker 1: finish off today. A question now, I'm actually pretty sure 502 00:22:21,840 --> 00:22:24,399 Speaker 1: we've had this question before, but I think I'm going 503 00:22:24,480 --> 00:22:26,640 Speaker 1: to repeat it because it's just such a common one 504 00:22:26,640 --> 00:22:29,800 Speaker 1: that comes up, and the question was about what to 505 00:22:29,880 --> 00:22:34,120 Speaker 1: look for when choosing pre made meals. Now, the pre 506 00:22:34,160 --> 00:22:36,760 Speaker 1: made meal market has changed dramatically even in the last 507 00:22:36,840 --> 00:22:39,760 Speaker 1: three to five years, Like it's gone from being a 508 00:22:39,800 --> 00:22:43,960 Speaker 1: few sort of frozen mixes to this whole section of 509 00:22:43,960 --> 00:22:47,280 Speaker 1: the supermarket dedicated to fresh meals that are already prepared, 510 00:22:47,760 --> 00:22:50,919 Speaker 1: and also an ever expanding range of frozen meals that 511 00:22:51,040 --> 00:22:53,920 Speaker 1: target a number of dietary requirements, whether it's lower carb, 512 00:22:54,440 --> 00:22:57,720 Speaker 1: whether it's high protein, whether it's hardy meal serves. And 513 00:22:57,800 --> 00:23:01,920 Speaker 1: from a budget perspective, goods, you know, you can find 514 00:23:01,920 --> 00:23:05,200 Speaker 1: meals for five, six, eight, ten dollars which are literally 515 00:23:05,720 --> 00:23:09,240 Speaker 1: impossible to prepare from scratch for those price points, and 516 00:23:09,280 --> 00:23:12,320 Speaker 1: I think the common misconception is that they're lacking nutritionally. Now, 517 00:23:12,359 --> 00:23:15,280 Speaker 1: certainly the old school frozen meal that was mostly pasta 518 00:23:15,320 --> 00:23:18,719 Speaker 1: and some creamy sauce is not ideal, but there certainly 519 00:23:18,720 --> 00:23:20,919 Speaker 1: are a growing range of higher protein options that are 520 00:23:20,960 --> 00:23:25,119 Speaker 1: pretty good nutritionally and from a frozen perspective, they're snap frozen, 521 00:23:25,200 --> 00:23:28,479 Speaker 1: so they retain the nutritional nutrients as when they were 522 00:23:28,480 --> 00:23:30,960 Speaker 1: first cooked. And in fact, some vegetables actually have high 523 00:23:31,080 --> 00:23:33,680 Speaker 1: nutritional quality when they're frozen versus fresh. 524 00:23:33,400 --> 00:23:35,479 Speaker 2: So you don't need to be alarmed. But the two 525 00:23:35,560 --> 00:23:38,199 Speaker 2: things I'm looking for with a meal, whether it's frozen 526 00:23:38,280 --> 00:23:40,159 Speaker 2: or fresh, or probably three things. 527 00:23:40,200 --> 00:23:42,160 Speaker 1: The first is that I want a decent amount of protein, 528 00:23:42,200 --> 00:23:44,280 Speaker 1: because a well balanced meal will have at least twenty, 529 00:23:44,280 --> 00:23:46,640 Speaker 1: if not closer to thirty grams of protein per serve, 530 00:23:47,200 --> 00:23:49,120 Speaker 1: so I do think you better to pay a bit 531 00:23:49,160 --> 00:23:50,920 Speaker 1: more to get those higher protein amounts. 532 00:23:51,440 --> 00:23:53,960 Speaker 3: Then I would be looking at the overall energy density 533 00:23:53,960 --> 00:23:55,840 Speaker 3: of the meal. So we know that the majority of 534 00:23:55,840 --> 00:23:58,560 Speaker 3: our listeners are female, and we know that the majority. 535 00:23:58,080 --> 00:24:01,000 Speaker 4: Are looking to lose weight. Goal is weight loss. 536 00:24:01,040 --> 00:24:03,560 Speaker 3: I would say a good frozen meal for lunches anywhere 537 00:24:03,560 --> 00:24:06,080 Speaker 3: between the three to five hundred calorie mark. 538 00:24:06,080 --> 00:24:07,520 Speaker 4: And if you're looking at dinner. 539 00:24:07,400 --> 00:24:10,120 Speaker 3: I would say, and obviously this depends on your requirements, 540 00:24:10,160 --> 00:24:12,640 Speaker 3: your body weight, your energy expenditure. A lot of things 541 00:24:12,640 --> 00:24:15,760 Speaker 3: go into determining what your sort of energy goals are. 542 00:24:16,000 --> 00:24:18,520 Speaker 3: But I think from a dinner perspective, anywhere between sort 543 00:24:18,520 --> 00:24:21,239 Speaker 3: of four to six seven hundred calories. Seven hundred might 544 00:24:21,240 --> 00:24:23,480 Speaker 3: be pushing in unless you're very active or quite large 545 00:24:23,640 --> 00:24:25,880 Speaker 3: for dinner is a well rounded meal, so looking at 546 00:24:26,000 --> 00:24:29,800 Speaker 3: protein and overall calorie goal for most frozen meals, and 547 00:24:29,840 --> 00:24:32,040 Speaker 3: then I say to my clients, don't stress too much 548 00:24:32,080 --> 00:24:34,399 Speaker 3: about the carbs or the fats, but what I do 549 00:24:34,440 --> 00:24:36,600 Speaker 3: want you to focus on is the fiber, because we 550 00:24:36,680 --> 00:24:39,480 Speaker 3: do know that if there's more dietary fiber in that meal, A, 551 00:24:39,640 --> 00:24:42,119 Speaker 3: we're getting some gut house benefits. B it's helping with 552 00:24:42,200 --> 00:24:45,359 Speaker 3: SATARTI along with the higher protein content. And see, it 553 00:24:45,440 --> 00:24:47,439 Speaker 3: just helps to keep us a little bit full of 554 00:24:47,480 --> 00:24:49,840 Speaker 3: for longer as well and helps us you know, chew 555 00:24:49,960 --> 00:24:52,520 Speaker 3: more and digest and break down that food. And generally 556 00:24:52,560 --> 00:24:55,680 Speaker 3: that fiber comes from either whole grains so better quality 557 00:24:55,680 --> 00:24:59,399 Speaker 3: carbohydrates or vegetables. And the bulk of the frozen meals 558 00:24:59,440 --> 00:25:02,960 Speaker 3: or the premie meals on the market significantly lack vegetables 559 00:25:03,000 --> 00:25:06,320 Speaker 3: because one, you know, people don't really naturally go towards them, 560 00:25:06,359 --> 00:25:08,280 Speaker 3: so I don't think companies put them in too much. 561 00:25:08,440 --> 00:25:10,919 Speaker 3: But be also, they tend to be quite expensive, and 562 00:25:10,960 --> 00:25:12,480 Speaker 3: I think what you'll find in the bulk of the 563 00:25:12,520 --> 00:25:15,119 Speaker 3: frozen meals is carrots, like they pretty much all contain 564 00:25:15,200 --> 00:25:18,119 Speaker 3: carrots because they're so cheap, or basically green peas. If 565 00:25:18,160 --> 00:25:20,719 Speaker 3: you ever see something like mushrooms or a little bit 566 00:25:20,720 --> 00:25:22,840 Speaker 3: of bockchoy or something like that in a frozen or 567 00:25:22,840 --> 00:25:25,080 Speaker 3: a fresh meal, you pit the jackpot so as many 568 00:25:25,160 --> 00:25:27,960 Speaker 3: vegetables as possible. What I say to my clients generally, 569 00:25:28,000 --> 00:25:30,280 Speaker 3: if you found a nice balance meal, it's got a 570 00:25:30,320 --> 00:25:32,320 Speaker 3: good amount of fiber or a good amount of protein 571 00:25:32,400 --> 00:25:34,240 Speaker 3: in there, and it sort of fits that calorie goal 572 00:25:34,280 --> 00:25:36,360 Speaker 3: that you have for yourself. It might be between say 573 00:25:36,560 --> 00:25:39,120 Speaker 3: four to five hundred calories. Then add in a big 574 00:25:39,160 --> 00:25:41,479 Speaker 3: handful of frozen broccoli or a big can full of 575 00:25:41,480 --> 00:25:44,440 Speaker 3: green peas or something to just boost the overall vegetable 576 00:25:44,560 --> 00:25:46,920 Speaker 3: volume of the meal. And the other thing that you'd 577 00:25:46,920 --> 00:25:49,480 Speaker 3: really want to look out for is making sure that 578 00:25:49,480 --> 00:25:52,960 Speaker 3: that meal doesn't have too many of the added you know, 579 00:25:53,000 --> 00:25:57,159 Speaker 3: emulsifiers and preservatives and additives and flavors and MMSG. You know, 580 00:25:57,200 --> 00:25:59,800 Speaker 3: flavor type in pants is like six two one, because 581 00:25:59,840 --> 00:26:02,760 Speaker 3: although that is common in a lot of these meals, 582 00:26:02,760 --> 00:26:05,200 Speaker 3: because a lot of the preservatives that emulsifiers help to 583 00:26:05,240 --> 00:26:07,080 Speaker 3: make it a little bit more shelf stable, help that 584 00:26:07,119 --> 00:26:09,600 Speaker 3: meal to last, you know, seven days on the shelf 585 00:26:09,680 --> 00:26:11,560 Speaker 3: versus two or three days if you were to make it. 586 00:26:11,560 --> 00:26:12,439 Speaker 4: Yourself at home. 587 00:26:12,680 --> 00:26:16,000 Speaker 3: So, although some of that is normal, ideally the less 588 00:26:16,040 --> 00:26:18,960 Speaker 3: of it the better from a general health perspective. So 589 00:26:19,240 --> 00:26:22,120 Speaker 3: you actually want to scan the ingredient list as well 590 00:26:22,160 --> 00:26:24,720 Speaker 3: and not just look at the macro nutrient profile, which 591 00:26:24,720 --> 00:26:25,120 Speaker 3: I think a. 592 00:26:25,040 --> 00:26:25,560 Speaker 4: Lot of us do. 593 00:26:25,560 --> 00:26:28,120 Speaker 3: We get quite obsessed with hitting the macros and hitting 594 00:26:28,119 --> 00:26:31,280 Speaker 3: the numbers and forget about the actual ingredients in that 595 00:26:31,359 --> 00:26:33,960 Speaker 3: meal as well. So ideally i'd either want to see 596 00:26:33,960 --> 00:26:37,720 Speaker 3: a protein or a vegetable as the top three ingredients 597 00:26:37,720 --> 00:26:40,240 Speaker 3: in that frozen meal. So first or second ingredient was 598 00:26:40,320 --> 00:26:44,160 Speaker 3: cream or sugar or pasta. I'd probably be putting that 599 00:26:44,200 --> 00:26:46,600 Speaker 3: back if my goal was health or weight loss, because 600 00:26:46,600 --> 00:26:49,560 Speaker 3: I just think that we're focusing on the wrong ingredients. 601 00:26:49,600 --> 00:26:52,360 Speaker 3: Because we know that the ingredient list is listed weight 602 00:26:52,440 --> 00:26:55,840 Speaker 3: for weight, with the most containing ingredients in that product 603 00:26:55,840 --> 00:26:58,120 Speaker 3: list being first on the ingredient list and the smallest 604 00:26:58,119 --> 00:26:58,800 Speaker 3: in that being one. 605 00:26:58,760 --> 00:27:00,800 Speaker 4: Of the last ingredients on the ingredient list. 606 00:27:01,000 --> 00:27:03,040 Speaker 3: So ideally, we want to see either a protein or 607 00:27:03,040 --> 00:27:06,400 Speaker 3: a vegetable listed in the top one to two three 608 00:27:06,600 --> 00:27:07,680 Speaker 3: ingredients in that meal. 609 00:27:08,240 --> 00:27:09,920 Speaker 1: True, And I think, as a general rule of thumb, 610 00:27:09,960 --> 00:27:12,640 Speaker 1: whenever we're talking about foods that are processed, the shorter 611 00:27:12,680 --> 00:27:15,480 Speaker 1: of the ingredient lists the better. And I'm often looking 612 00:27:15,480 --> 00:27:17,840 Speaker 1: for veggie serves. If you're getting at least two veggie serves, 613 00:27:17,840 --> 00:27:20,000 Speaker 1: that's a good starting point. So there's plenty of good 614 00:27:20,040 --> 00:27:22,440 Speaker 1: options out there, and in generally you do kind of 615 00:27:22,480 --> 00:27:24,240 Speaker 1: get what you pay for. But if you're seeing plenty 616 00:27:24,240 --> 00:27:26,640 Speaker 1: of veggies and protein high up on the list, you're 617 00:27:26,640 --> 00:27:29,040 Speaker 1: on the right track all right ly. And that brings 618 00:27:29,080 --> 00:27:31,439 Speaker 1: us to the end of a cow ridden nutrition couch. 619 00:27:32,119 --> 00:27:33,919 Speaker 1: Please keep telling your friends about us so we can 620 00:27:33,960 --> 00:27:35,000 Speaker 1: continue to keep growing. 621 00:27:35,040 --> 00:27:37,520 Speaker 2: I think we're about tip five million downloads, which is exciting. 622 00:27:37,960 --> 00:27:39,680 Speaker 2: And for those of you who are familiar with our 623 00:27:39,680 --> 00:27:42,560 Speaker 2: supplement range to then by dieticians. In the next week 624 00:27:42,640 --> 00:27:42,960 Speaker 2: or two. 625 00:27:42,920 --> 00:27:45,320 Speaker 1: Our hot chocolate will launch, so we will have a 626 00:27:45,320 --> 00:27:47,480 Speaker 1: special episode talking about that very soon. 627 00:27:47,920 --> 00:28:02,920 Speaker 3: So have a great week, Catch you guys next week.