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Speaker 1: When do you find yourself at greatest risk of overeating?

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Speaker 1: Is it after you've had a few cheeky ones, Maybe

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Speaker 1: it's after dinner, or maybe you're one of the many

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Speaker 1: busy women who find that that five to six pm

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Speaker 1: time slot is where you find yourself overdoing the calories

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Speaker 1: with extra snacks, kids foods.

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Speaker 2: And sampling the dinner.

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Speaker 1: On today's episode of The Nutrition Couch, we take a

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Speaker 1: closer look at the late afternoon eating period and why

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Speaker 1: it's such a risky time and the easy ways that

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Speaker 1: you can take control back. Hi, I'm Leanne Ward and

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Speaker 1: I'm Cuzi Burrel, and together we bring you The Nutrition Couch,

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Speaker 1: the weekly podcast that keeps you up to date on

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Speaker 1: everything that you need to know in the world of

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Speaker 1: nutrition as well as late afternoon over eating. We share

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Speaker 1: some new data on the Japanese diet and brain health.

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Speaker 1: We've also found a particularly good frozen chip option for

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Speaker 1: our listeners, and our listener question is all about healthier

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Speaker 1: chocolate spreads and are they really that good for us?

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Speaker 1: But to kick us off today, Susie, you wanted to

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Speaker 1: talk us through late afternoon or should we say pre

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Speaker 1: in not over eating?

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Speaker 2: What are your thoughts on this one.

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Speaker 3: I think that it is so common, and I think

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Speaker 3: it's common for quite a few reasons, and it can

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Speaker 3: really be quite derailing to our diets in general. But

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Speaker 3: I think often we sort of get angry at ourselves

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Speaker 3: for doing it. But there's often some key physiological reasons

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Speaker 3: that happens, and also some really easy ways to take

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Speaker 3: control of it. So the general pattern is that people

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Speaker 3: arrive home frazzled and late. So it might be picking

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Speaker 3: kids up from daycare or finishing work, maybe going to

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Speaker 3: the gym, and you sort of walk in the door

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Speaker 3: five point thirty six even later, and in most cases

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Speaker 3: we're absolutely starving, and we then reach for whatever is

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Speaker 3: quick and easy, so that's that snack food, platter style food,

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Speaker 3: rice crackers, dips. Now it may also be busy mums

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Speaker 3: unloading the lunch box, and I myself am guilty of this,

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Speaker 3: where you're not actually even sometimes hungry, but the sort

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Speaker 3: of carby snacks are still left over. The kids might

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Speaker 3: have left a few manda in chunks here and a

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Speaker 3: few grain waves there, and you sort of just mindlessly

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Speaker 3: eat them. Or sometimes it is preparing food for the

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Speaker 3: next day, or even preparing dinner and you're sampling, so

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Speaker 3: you're sampling a few veggies here, or you might have

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Speaker 3: cooked two meals for the kids, so you have a

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Speaker 3: couple of their sausages and a bit of their leftover pasta. Like,

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Speaker 3: there's many different reasons it happens. But the issue, of course,

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Speaker 3: Leanne is that when we do eat a lot of

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Speaker 3: calories at that time. So for example, homice and rice

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Speaker 3: crackers can easily give you two or three hundred calories

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Speaker 3: in a few dips. Like it's really easy to get

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Speaker 3: a lot of calories in a short period of time,

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Speaker 3: particularly if you're someone who is quite sensitive when it

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Speaker 3: comes to bloo glucose levels and you literally feel like

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Speaker 3: you are going to faint, so you're literally shoving the

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Speaker 3: carbs in really quickly. And then, of course, in many

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Speaker 3: cases we've overeaten, we're not hungry for dinner, so we

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Speaker 3: eat the dinner anyway, or we sort of feel so

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Speaker 3: stuffed that we skip dinner and have a slice of toast.

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Speaker 3: So I find it has a really derailing effect on

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Speaker 3: the evening meal in general, and lends to that eating

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Speaker 3: more calories in the second half a day and over

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Speaker 3: eating at night. So then we don't wake up hungry.

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Speaker 3: So very common patterns, but also quite detrimental ones from

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Speaker 3: a weight control perspective, and even more so if your

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Speaker 3: goal is wanting to lose weight, because you just end

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Speaker 3: up eating two, three, four hundred extra calories before you've

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Speaker 3: even had dinner. So I want us to talk about

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Speaker 3: it in terms of not feeling guilty about it, because

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Speaker 3: there's some very clear reasons it happens, and when we

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Speaker 3: understand why it happens, it's much easier to sort of

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Speaker 3: give yourself permission or forgiveness to take control. Because what

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Speaker 3: I hear a lot with my women is they feelly

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Speaker 3: down on themselves. You know, they feel guilty, they're angry

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Speaker 3: at themselves, they feel like they're failing. And as I

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Speaker 3: pointed out to or point out to my clients regularly,

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Speaker 3: keep in mind that at that time of day, you're

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Speaker 3: usually at your wits end. You're generally exhausted, you've come

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Speaker 3: through track. If you've got young children, that's the worst

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Speaker 3: time of the day for managing young kids. You're trying

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Speaker 3: to get them fed, you're dealing with fussy eaters, you're hungry,

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Speaker 3: everyone's tired, Like, what do we do to relieve stress.

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Speaker 3: We often eat because it's instant stress relief, or you

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Speaker 3: may just be really hungry, because sometimes people will not

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Speaker 3: have that afternoon snack that we strongly encourage at four o'clock,

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Speaker 3: and then they try and exercise as well, and then

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Speaker 3: their sugar goes low and they wonder why they want

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Speaker 3: to eat the house down. So rather than feel like

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Speaker 3: you're doing it wrong and feeling guilty about it, it's

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Speaker 3: much more about accepting that they's completely normal for women

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Speaker 3: or in any adult to be very, very hungry come

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Speaker 3: five or six o'clock. And if you think naturally to

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Speaker 3: your appetite, I'm much happiert eating dinner at five five

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Speaker 3: point thirty six than I am at eight. But often

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Speaker 3: we keep pushing it back, so we think, oh, it's

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Speaker 3: better to feed the kids at five and wait till

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Speaker 3: the husband comes home at seven or eight. Well, I disagree,

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Speaker 3: You're better to eat with the kids. So there's a

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Speaker 3: little bit of that that goes on too. We're trying

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Speaker 3: to follow norms that may not actually suit your natural physiology.

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Speaker 3: So the first thing I would say is stop feeling

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Speaker 3: guilty about it. It happens to everyone, and there's many things

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Speaker 3: you can do to kind of take control over it.

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Speaker 3: So the first thing is to try and really proactively

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Speaker 3: have something at about four and ideally something savory, because

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Speaker 3: what you'll notice is if you have something sweet and

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Speaker 3: you grab a biscuit or you grab even a sweet

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Speaker 3: protein bar, it will keep you going, whereas if you

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Speaker 3: have a slice of cheese and a cracker, if you

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Speaker 3: have some more tart yogurt with a tart fruit like

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Speaker 3: some passion fruit, if you have a mini rite with

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Speaker 3: ham and cheese. Because you go into the gym all

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Speaker 3: of a sudden, you won't even be hungry when you

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Speaker 3: arrive home, and then you're in a much more powerful

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Speaker 3: place to take control of it. It's really difficult when

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Speaker 3: you're actually really genuinely hungry, because then you have to

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Speaker 3: decide what you're going to do with your calorie load.

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Speaker 3: So that's the first thing. Try not to be hungry.

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Speaker 3: If you do a arrive home hungry, you're absolutely better

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Speaker 3: to eat something because otherwise you'll keep picking. So a

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Speaker 3: couple of suggestions I have for my own clients is

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Speaker 3: to do the veggie soup, something that you can quickly

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Speaker 3: heat up in the microwave, because it's still going to

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Speaker 3: be better. Even if it's a cup of soup which

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Speaker 3: is heavily processed, that is still going to be better

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Speaker 3: from a calorie perspective than having a few crackers here,

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Speaker 3: a bit of dip there, a bit of kids sausage here.

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Speaker 3: It's that nibbling that you want to get rid of

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Speaker 3: as much as you can. So I would much rather

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Speaker 3: you have even something as processed as a cup of soup.

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Speaker 3: And mind you, there's heaps of good soup options out there,

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Speaker 3: it doesn't have to be that, but actually have a

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Speaker 3: bowl of soup, or open half a salad bag, put

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Speaker 3: the dressing through it, and munch on that and actually

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Speaker 3: have something so you can focus again on what you

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Speaker 3: need to be doing rather than the food. If you're

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Speaker 3: in the position to eat, I would eat, I would

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Speaker 3: come home and have dinner, but I understand for a

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Speaker 3: range of different reasons that may not be the case.

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Speaker 3: The other thing is to just have the cut up

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Speaker 3: veggies going on, so you're munching on those. But in

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Speaker 3: many cases that's not satisfying, and hence we have the

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Speaker 3: disconnect between thinking what we should do and what we

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Speaker 3: actually want to do. So hence I sort of would

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Speaker 3: almost encourage you to have half of the dinner rather

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Speaker 3: than sort of have a few veggies and then keep

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Speaker 3: snacking anyway, because you're looking for something actually that you're

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Speaker 3: crunching and eating through. And then the other thing I

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Speaker 3: would say is if you, for whatever reason, have overeaten

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Speaker 3: when you've come home, you have eaten the kids half

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Speaker 3: a sandwich, you have eaten half of their pasta, you

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Speaker 3: don't have to eat dinner. And that may seem a

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Speaker 3: bit shocking, but what I noticed repeatedly is I've got

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Speaker 3: clients who will eat a lot in that afternoon period.

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Speaker 3: And then I've had clients say I'm not that hungry,

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Speaker 3: do I need dinner, And I'm like, no, it's okay

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Speaker 3: to not eat. Keep it for lunch to the next day,

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Speaker 3: have a bowl of soup, see how you feel. But

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Speaker 3: stuffing food in because you also need to have dinner

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Speaker 3: when you've eaten all this extra stuff completely goes against

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Speaker 3: appetite regulation. And basically it is teaching us to eat

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Speaker 3: when not hungry. So there's kind of ideal where you

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Speaker 3: create a situation where you're not overly hungry. That's number one.

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Speaker 3: Number two, it's trying to make better choices, or at

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Speaker 3: least something that's a bit substantial, even if it's half

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Speaker 3: your dinner, just to take the edge off. And then third,

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Speaker 3: if you end up overeating for whatever reason, it's okay

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Speaker 3: to skip dinner. But toast crackers are not dinner raps,

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Speaker 3: They're not dinner. So you've got to remember that dinner

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Speaker 3: should be a lighter, vegetable and protein rich meal. So

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Speaker 3: you're much better to do some tuna and some cut

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Speaker 3: up salad later on. If you then feel a bit hungry,

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Speaker 3: then say, I haven't had much dinner. I'm going to

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Speaker 3: eat a slice of toast.

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Speaker 1: Yeah, I agree, And I think it's important to think,

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Speaker 1: you know, as you said, not feel guilty for it,

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Speaker 1: but really just take a step back and think about

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Speaker 1: it quite logically. Or right, what did I over eat?

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Speaker 1: Was it a ton of rice crackers? And I sampled

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Speaker 1: too much of the kid's pasta. Well, that's predominantly carbohydrate.

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Speaker 1: So where you might then build a nice, healthy, balanced

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Speaker 1: stir fry which had some rice and chickens and veggies

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Speaker 1: and some sauce in it, remove the rice component because

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Speaker 1: you've already had the carbohydrate kind of need that you

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Speaker 1: had for dinner. And just focus on the vegetables, some

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Speaker 1: healthy vats, maybe some olive oil when you're cooking it,

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Speaker 1: a bit of sauce, and then you know, add the

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Speaker 1: protein into that as well, because I think that's probably

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Speaker 1: the two biggest components that we lack when we're either

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Speaker 1: snacking or filling up on the kids leftover is the

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Speaker 1: protein and vegetable component, because we know that we don't

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Speaker 1: want to give our kids and small children too much protein.

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Speaker 2: It's not good for them.

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Speaker 1: And we also know, particularly if your kids are a

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Speaker 1: lot younger, they're quite fun when it comes to vegetables,

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Speaker 1: and they might be okay eating you know a casal

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Speaker 1: piece of carrots or occasional you know, bit of cucumb up,

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Speaker 1: but they're not going to sit down to a really veggy,

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Speaker 1: dense stur fry, which we would recommend for you know,

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Speaker 1: ninety nine percent of the adult population. So I think

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Speaker 1: it's really just taking a step back and saying, right,

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Speaker 1: what is it that I overrate on. If it was

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Speaker 1: massive handfuls of nuts, then potentially, yeah, you just need

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Speaker 1: you know a bit of protein and some some healthy

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Speaker 1: vegetables and maybe a very small serving of carbohydrate to

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Speaker 1: kind of complete all round at that dinner, I wouldn't

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Speaker 1: be throwing on loads of cheese or avocado or more

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Speaker 1: olive oil and nuts onto a salad or into a

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Speaker 1: sturf ry a dinner, because you've already had that nice

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Speaker 1: healthy fat component from overeating on nuts. So I think

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Speaker 1: it's just important to really try to identify what components

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Speaker 1: if overeaten, and if this is something that happens regularly,

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Speaker 1: like an occasional thing, completely fine. But if you're someone

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Speaker 1: who overeats in the afternoon or just before dinner very regularly,

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Speaker 1: as Zusie said, it might be important to play with

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Speaker 1: the timing of the things. Can you perhaps have your

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Speaker 1: meal with the kids and then have a light snack

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Speaker 1: with your hubby later, because I'm very much somebody who

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Speaker 1: has two snacks in the afternoon and they're more substantial snacks,

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Speaker 1: like it'll be some cheese and crackers. Then it might

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Speaker 1: be a bit of yogurt fruit with a bit of

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Speaker 1: nut butter or something, or it might be some fruit

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Speaker 1: and nut butter, and then it might be a piece

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Speaker 1: of protein toast with a bit of I don't know,

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Speaker 1: vegiemote or something on top of it. So it's really

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Speaker 1: for me about having more balanced and bigger snacks in

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Speaker 1: the afternoon to then when I come to feed my

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Speaker 1: kids at sort of that five six pm mark, feed them,

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Speaker 1: get the bath, at the shower, the book routine, get

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Speaker 1: them into bed, and then I'll come and sit down

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Speaker 1: and have dinner with Hubby, because I just prefer to

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Speaker 1: eat my dinner more mindfully, not be rushed. And we

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Speaker 1: do eat very differently to what the kids eat. David

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Speaker 1: and I will very much eat a lot of you know,

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Speaker 1: heavily sort of flavored meals, not like in a bad way,

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Speaker 1: just we use a lot of different herbs and spices,

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Speaker 1: sometimes chili, you know. We eat a lot of fish

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Speaker 1: and salmon, which you know, my toddler i'd love her

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Speaker 1: to eat, but she's not really there yet. So we

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Speaker 1: eat quite different food to what the kids eat, so

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Speaker 1: we prefer to eat that a little bit later. And

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Speaker 1: for us, it's just too to eat at five o'clock.

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Speaker 1: So that's what works really well for us. But I

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Speaker 1: know that if I don't have a more substantial, often

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Speaker 1: too substantial afternoon snacks, I am going to be hungry

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Speaker 1: and I am going to be picking off their dinner

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Speaker 1: plates at that five five thirty PM mark. So I

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Speaker 1: think you've given our listeners a lot of practical tips today, Susie.

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Speaker 1: I don't really have much more to add there, but

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Speaker 1: I think it is really important to, you know, just

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Speaker 1: recognize that this happens to the best of us, you

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Speaker 1: and I included, and if it is something that you're

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Speaker 1: doing more regularly than not, it is probably an important

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Speaker 1: time to kind of think, all right, what is actually

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Speaker 1: happening here, and how can I be really proactive in

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Speaker 1: changing this behavior if it's not leading me closer to

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Speaker 1: the goals that I have for my health or for

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Speaker 1: my nutrition.

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Speaker 3: True, and I think keep in mind that the biggest

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Speaker 3: predicture of food consumption is availability. So if you come

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Speaker 3: home from work hungry, you open the fridge and you

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Speaker 3: see dip, you see cheese, you see crackers, you'll eat them.

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Speaker 3: It's not that you're weak, you're human. So you've got

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Speaker 3: to keep food like that that you know you're more

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Speaker 3: prone to overeating out of sight, So pack it away

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Speaker 3: in those kind of containers in the so you don't

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Speaker 3: see it straight away. Maybe have a bowl of cut

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Speaker 3: up veggies in the fridge draw or buy a lower

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Speaker 3: cow thing like a sorcerer tazeki, which won't cause undrew

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Speaker 3: damage if you do sort of need something quickly when

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Speaker 3: you walk in. And then just keep in mind that

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Speaker 3: the later dinner gets, the smaller it can be, which

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Speaker 3: does give license to having something at five o'clock. And

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Speaker 3: then if you're eating at seven thirty eight, you might

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Speaker 3: only need a few dumplings, but a whole load of veggies,

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Speaker 3: which leads me to actually news breaking announcement. They have

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Speaker 3: deleted my Bird's Eye cauliflower rice rosotto. Now I'm devastated

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Speaker 3: because I think it was an amazing product. They had

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Speaker 3: a fried rice one as well, and it was a

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Speaker 3: great way to bulk up Asian type dishes or have

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Speaker 3: a light meal, and it's been deleted. Leanne, So you've

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Speaker 3: heard it here first on the podcast. Very upsetting. Right

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Speaker 3: to Bird's Eye and tell them how appalled you are,

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Speaker 3: because I am. But I just thought of that because

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Speaker 3: that's how I bulk up meals, particularly when they're later

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Speaker 3: on in the evening. But you are going to share

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Speaker 3: now about some new data on the Japanese diet.

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Speaker 2: Yes, I am.

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Speaker 1: So there's some exciting new research and I've been Japan

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Speaker 1: a couple of times, and I must say I absolutely

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Speaker 1: love it. I'm a massive fan of a Japanese cuisine,

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Speaker 1: but I will say that particularly what the majority of

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Speaker 1: is eat, myself included, even if we go to your

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Speaker 1: nicer type Japanese restaurant, it is still quite Western style

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Speaker 1: Japanese food. So this article, which was written up in

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Speaker 1: the Conversation is a traditional Japanese diet is associated with

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Speaker 1: less brain shrinkage in women compared.

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Speaker 2: To a Western style diet.

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Speaker 1: So it's a newer article that is essentially just published

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Speaker 1: this week, and I think it's a really good one.

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Speaker 1: But I think the key difference is to understand that

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Speaker 1: it's a traditional Japanese diet, which will break it down

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Speaker 1: and we'll go through it. It's not really the type

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Speaker 1: of Western Japanese Just going down to your local sushi

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Speaker 1: train is not going to give you the benefits from a.

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Speaker 2: Brain health perspective.

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Speaker 1: So there's been a lot of research around cognition dementia

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Speaker 1: early onset dementia for a lot of years now, and

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Speaker 1: it's estimated that worldwide there are over fifty five million

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Speaker 1: people that have cognitive decline or dementia. So the numbers

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Speaker 1: are absolutely massive. Both of my grandparents suffered from dementia,

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Speaker 1: so it's in my family. It's something I'm very conscious of.

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Speaker 1: My parents both do crosswords, they both take fishial oil.

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Speaker 1: They're both very conscious of this sort of demensia link

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Speaker 1: that we have in our families. So whenever I see

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Speaker 1: a bit of research around cognitive health or dementia, I

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Speaker 1: always sort of perk up that little bit and think, okay, right,

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Speaker 1: I've got to see if there's anything more we can

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Speaker 1: implement it here. So fifty five million people worldwide is

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Speaker 1: a huge number, and they're actually predicting that this number

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Speaker 1: is going to skyrocket over the next few decades as

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Speaker 1: the population ages and as sadly our diets get worse

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Speaker 1: and worse, because that's honestly what's happened over the last

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Speaker 1: few decades. We're not getting healthier, we're getting more unhealthy.

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Speaker 1: So it's not something that we have a whole lot

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Speaker 1: of control over because there are some genetic predisposition factors involved,

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Speaker 1: but there are also some modifiable risk factors or lifestyle habits. Certainly,

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Speaker 1: things like smoking, obesity, lack of exercise. These have all

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Speaker 1: been shown in the research to be linked to a

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Speaker 1: higher risk of dementia. So there are certainly some things

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Speaker 1: we do have control over and others, sadly more from

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Speaker 1: a genetic component, we don't have too much control over. Now,

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Speaker 1: the research around cognitive health has really shown that one

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Speaker 1: of the most beneficial diets is a Mediterranean diet. So

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Speaker 1: this has been shown to have a really positive effect

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Speaker 1: on brain health essentially, and on some important metrics of

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Speaker 1: a healthy brain such as total brain volume, cortisol thickness,

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Speaker 1: and the integrity of the white matter in your brain

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Speaker 1: as well. So we do know that following a very

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Speaker 1: Mediterranean style diet can be very helpful for brain health.

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Speaker 1: But now this newer I guess research and study is

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Speaker 1: showing this that also following a traditional Japanese style diet

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Speaker 1: may also be beneficial for brain health as well. So

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Speaker 1: we do know that the populations in Japan are renowned

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Speaker 1: for their longevity.

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Speaker 2: If you've ever heard of the Blue zones, I think so.

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Speaker 1: Susie and I have talked about the Blue Zones a

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Speaker 1: little bit on the podcast as well. They're areas in

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Speaker 1: the world where people are known to live exceptionally long lives,

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Speaker 1: like you know, well into the nineties, if not into

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Speaker 1: the hundreds as well, and there's a few key areas

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Speaker 1: around the world, and Japan is one of those areas

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Speaker 1: as well. So it's traditional Japanese style dyet is really

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Speaker 1: characterized by foods such as rice fish, shellfish, at amamai tofu, soybeans,

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Speaker 1: and fruit, particularly citrus type fruits as well. But what

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Speaker 1: makes their diet very unique is that they use a

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Speaker 1: lot of fermented foods, particularly things like miso, which is

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Speaker 1: a fermented soybean paste.

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Speaker 2: They have seaweed, they have pickles.

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Speaker 1: They also have things that are really high in antioxidants

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Speaker 1: such as green tea. Now we talked about soybeans, they

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Speaker 1: use soybeans sprouts as well. I think are they called

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Speaker 1: nato or nato. That's quite traditional Japanese and that's a

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Speaker 1: fermented type of bean as well, that's quite popular. And

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Speaker 1: also good quality mushrooms such as chataki mushrooms as well.

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Speaker 1: And I also think the important thing to note in

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Speaker 1: a traditional Japanese style diet it's very low in the

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Speaker 1: intake of red meat and very low in the intake

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Speaker 1: of coffee, and depending on I guess who talk to

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Speaker 1: or even more gender specific, it's quite low in alcohol,

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Speaker 1: particularly for the females. The men seem to enjoy their

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Speaker 1: sake a little bit as well. So it is also

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Speaker 1: worth noting that Japanese culture, there's not a whole lot

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Speaker 1: of obesity in that culture compared to somewhere like Australia,

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Speaker 1: and how the Japanese seemed to be raised was really

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Speaker 1: enjoying the meals at a dining table and really having

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Speaker 1: those good conversations and having the family aspect to meals

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Speaker 1: or as when you look at a traditional Western style diet,

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Speaker 1: a lot of people are eating on the run. We're

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Speaker 1: eating in front of a screen. You know, we're not

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Speaker 1: so used to sitting at a dining table eating mindfully.

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Speaker 1: The Japanese have a beautiful concept called is it hurry

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Speaker 1: Harry butcher or it's eat until eight parts full. You know,

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Speaker 1: we don't seem to do a lot of that in

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Speaker 1: austral A lot of us tend to eat too quickly,

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Speaker 1: We eat while we're distracted, We eat well past satisfaction

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Speaker 1: levels into you know, I'm actually too full or I'm

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Speaker 1: over full as well. So there's a lot of beautiful

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Speaker 1: principles within the Japanese culture, not just what they put

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Speaker 1: in their mouth, but how they actually eat their meals

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Speaker 1: as well when it comes to eating with loved ones,

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Speaker 1: eating around a dining table, eating very mindfully, and eating

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Speaker 1: until satisfied not over full as well.

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Speaker 2: So the culture itself.

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Speaker 1: Is beautiful when it comes to health and weight loss,

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Speaker 1: but there is actually some brain health benefits as well.

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Speaker 1: So in this new study, the sample size was just

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Speaker 1: over sixteen hundred Japanese adults age forty to eighty nine,

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Speaker 1: so a really good I guess subset of people, and

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Speaker 1: well into that close to ninety age group as well,

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Speaker 1: which is good. Now they identify the participants typical diet

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Speaker 1: by asking them to record everything that they ate and

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Speaker 1: drank for three days, so there is a little bit

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Speaker 1: of potential you know, error is there, I guess because

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Speaker 1: you're relying on people's recall and memories. But then they

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Speaker 1: were also given disposable cameras to take pictures of their

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Speaker 1: plates before and after their meal, so they could produce

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Speaker 1: a visual record of.

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Speaker 2: What they ate and how much they ate as well.

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Speaker 1: So combining the written diet record with also the photographs,

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Speaker 1: they then calculated a person's average daily food intake and

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Speaker 1: it gave them a bit of I guess baseline measure

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Speaker 1: of what their normal eating habits were. So based on

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Speaker 1: those dietary records, they found five hundred and eighty nine

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Speaker 1: participants followed a traditional Japanese diet and a further six

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Speaker 1: hundred and ninety seven participants eateed typical Western style diet

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Speaker 1: and that was very much characterized by a high consumption

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Speaker 1: of refined carbohydrates, high fat foods, soft drinks, alcohol, takeaways,

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Speaker 1: and then a very small number of participants, so three

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Speaker 1: hundred and fifty eight a diet containing a higher than

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Speaker 1: average amount of plant based foods. This was classified as

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Speaker 1: whole grains, vegetables, fruits, and dairy products. The researcher is

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Speaker 1: named the style of eating the vegetable fruit dairy diet.

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Speaker 1: So once they analyzed all of these different diets in

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Speaker 1: the subgroups of people where their diet sat, they actually

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Speaker 1: found that overall, women who followed the traditional Japanese diet

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Speaker 1: had less brain shrinkage over the two year study periods

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Speaker 1: that actually studied their brains and they did scans on

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Speaker 1: them compared to women who followed a traditional Western style diet.

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Speaker 1: It was less clear about what the effects with the

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Speaker 1: vegetable fruit dairy diet. Had, and that was potentially due

433
00:20:06,240 --> 00:20:09,320
Speaker 1: to the smaller number of participants in that group. Now,

434
00:20:09,440 --> 00:20:12,359
Speaker 1: the interesting thing was that the brain shrinkage of the

435
00:20:12,440 --> 00:20:15,440
Speaker 1: Japanese diet compared to the Western star diet was only

436
00:20:15,440 --> 00:20:18,320
Speaker 1: apparent in women. That actually didn't see any difference in

437
00:20:18,359 --> 00:20:20,760
Speaker 1: the amount of brain shrinkage in men, which I thought

438
00:20:20,760 --> 00:20:23,520
Speaker 1: was quite fascinating, And they sort of gave a couple

439
00:20:23,520 --> 00:20:26,320
Speaker 1: of reasons for why this might be. They sort of

440
00:20:26,359 --> 00:20:29,119
Speaker 1: thought that in those traditional Japanese style diets there are

441
00:20:29,160 --> 00:20:33,080
Speaker 1: certain nutrients such as magnesium, plant estrogens found in fish

442
00:20:33,119 --> 00:20:36,320
Speaker 1: and mushrooms and whole grains and leg rooms. These nutrients

443
00:20:36,320 --> 00:20:40,520
Speaker 1: seem to have a positive stronger effects on women's brains. Now,

444
00:20:40,560 --> 00:20:42,840
Speaker 1: the other thing that they sort of found as well

445
00:20:42,880 --> 00:20:45,880
Speaker 1: potentially lifestyle factors that they didn't look too much into,

446
00:20:46,119 --> 00:20:49,919
Speaker 1: but things like smoking sometimes obesity, and other things like

447
00:20:50,400 --> 00:20:55,760
Speaker 1: men preferred to preference more carbohydrates potentially also refined carbohydrates

448
00:20:55,800 --> 00:20:59,200
Speaker 1: like more noodles and white rice, and also alcoholic beverages

449
00:20:59,240 --> 00:21:02,639
Speaker 1: such as saki compared to what women did. So also

450
00:21:02,760 --> 00:21:06,520
Speaker 1: these factors may have contributed to brain trinkage as well.

451
00:21:06,560 --> 00:21:09,720
Speaker 1: They weren't sort of sure, so I think it's new

452
00:21:09,720 --> 00:21:12,880
Speaker 1: and emerging research. It's not enough to say a Japanese

453
00:21:12,920 --> 00:21:16,600
Speaker 1: style diet, a traditional Japanese style diet will help with

454
00:21:16,720 --> 00:21:19,440
Speaker 1: cognitive function. But I think that there are many many

455
00:21:19,440 --> 00:21:22,440
Speaker 1: things we can take away from this, particularly how neutrine

456
00:21:22,520 --> 00:21:25,800
Speaker 1: rich a Japanese diet is, because we've got huge amounts

457
00:21:25,840 --> 00:21:29,600
Speaker 1: of vitamins, minerals, polyfeenos fit or chemicals, great amounts of

458
00:21:29,720 --> 00:21:33,000
Speaker 1: unsaturated fatty acids. All of these components are known for

459
00:21:33,320 --> 00:21:36,960
Speaker 1: the antioxidants and their anti inflammatory effects, which is going

460
00:21:37,000 --> 00:21:40,520
Speaker 1: to help basically the brain work at its best and

461
00:21:40,560 --> 00:21:43,320
Speaker 1: those neurons to keep firing and minimize any sort of

462
00:21:43,359 --> 00:21:47,040
Speaker 1: potential brain degradation long term. So I do think that

463
00:21:47,080 --> 00:21:49,960
Speaker 1: we need a lot more further research in this area.

464
00:21:50,080 --> 00:21:52,600
Speaker 1: But trying to embrace a lot of the elements of

465
00:21:52,640 --> 00:21:56,480
Speaker 1: the traditional Japanese culture within our traditional Western style diet

466
00:21:56,800 --> 00:21:59,399
Speaker 1: will only give you positive health benefits. So it's trying

467
00:21:59,400 --> 00:22:01,880
Speaker 1: to swap a lot of your meat, particularly that process

468
00:22:01,920 --> 00:22:06,199
Speaker 1: type meat, for more fish, seafood, soy tofus at a marmaie,

469
00:22:06,520 --> 00:22:08,600
Speaker 1: trying to use a lot of things like miso paste.

470
00:22:08,680 --> 00:22:10,760
Speaker 1: I love making, you know, salad dressings out of I

471
00:22:10,800 --> 00:22:14,400
Speaker 1: added into my soups, things like seaweed and chataki mushrooms,

472
00:22:14,440 --> 00:22:17,080
Speaker 1: adding them into your salads, into your surf fries, and

473
00:22:17,119 --> 00:22:20,320
Speaker 1: as much as possible fermented foods for their probotic effect

474
00:22:20,359 --> 00:22:23,000
Speaker 1: in terms of improving your gut health as well. So

475
00:22:23,200 --> 00:22:25,439
Speaker 1: all of these things, if you can build them into

476
00:22:26,240 --> 00:22:29,520
Speaker 1: a better quality, whole food based diet, you're only going

477
00:22:29,560 --> 00:22:32,679
Speaker 1: to reap benefits from a health perspective and even potentially

478
00:22:32,760 --> 00:22:35,119
Speaker 1: maybe even a cognitive perspective longer term.

479
00:22:35,600 --> 00:22:37,760
Speaker 3: True, And I think for me the standout is just

480
00:22:37,840 --> 00:22:40,760
Speaker 3: the extremely high amount of amiga three that they consume

481
00:22:40,800 --> 00:22:43,360
Speaker 3: on a daily basis. You know, it's recommended in Australia

482
00:22:43,400 --> 00:22:46,240
Speaker 3: that we have two serves of fish each week. Really

483
00:22:46,320 --> 00:22:49,520
Speaker 3: the Japanese average intake is so much higher than that. Now,

484
00:22:49,520 --> 00:22:53,159
Speaker 3: it's not an inexpensive food sashimi, but certainly just adding

485
00:22:53,160 --> 00:22:55,040
Speaker 3: more oily fish into the diet you will get some

486
00:22:55,080 --> 00:22:57,960
Speaker 3: of those benefits. And I think green tea is massive.

487
00:22:58,040 --> 00:23:00,760
Speaker 3: We know how beneficial it is from an antiox perspective

488
00:23:00,760 --> 00:23:04,080
Speaker 3: in general, and it also I find it really useful

489
00:23:04,280 --> 00:23:07,600
Speaker 3: with sugar cravings because it's sort of that really changes

490
00:23:07,640 --> 00:23:09,359
Speaker 3: that the taste of the palette, and I think you

491
00:23:09,359 --> 00:23:11,400
Speaker 3: can find some great I know the old English tea

492
00:23:11,440 --> 00:23:15,399
Speaker 3: shop has got this divine pomegranate green tea which is

493
00:23:15,560 --> 00:23:18,359
Speaker 3: calorie free. But if you find green tea a little

494
00:23:18,359 --> 00:23:21,600
Speaker 3: bit acidic and a bit harsh, I find the pomegranate

495
00:23:22,080 --> 00:23:24,760
Speaker 3: version is also lemon are really really nice, So that

496
00:23:24,880 --> 00:23:28,600
Speaker 3: is something to add into your daily routine. I used

497
00:23:28,600 --> 00:23:30,320
Speaker 3: to always have green tea after a meal and I've

498
00:23:30,359 --> 00:23:32,440
Speaker 3: stopped and it's just reminded me it's such a positive

499
00:23:32,440 --> 00:23:34,919
Speaker 3: thing we can do for cell health. So particularly at

500
00:23:34,920 --> 00:23:37,399
Speaker 3: the moment it's winter, it's particularly chilli right down the

501
00:23:37,400 --> 00:23:40,160
Speaker 3: eastern seaboard, green tea is a great way to have

502
00:23:40,200 --> 00:23:42,879
Speaker 3: a lot more warm beverages, minus the extreme milks of

503
00:23:42,880 --> 00:23:45,679
Speaker 3: coffees and hot chocolates, except for, of course, the hot

504
00:23:45,760 --> 00:23:48,160
Speaker 3: chocolate we're about to bring out, because we're strongly encouraging

505
00:23:48,160 --> 00:23:50,680
Speaker 3: you to enjoy that great some really and you're always

506
00:23:50,680 --> 00:23:53,119
Speaker 3: good at the research papers. But I am going to

507
00:23:53,200 --> 00:23:58,040
Speaker 3: shift the gear out to chips because we've found a

508
00:23:58,160 --> 00:24:02,840
Speaker 3: particularly nice pre cut chip at the supermarket. Now, I

509
00:24:02,840 --> 00:24:05,280
Speaker 3: will preface this segment by saying we're not saying that

510
00:24:05,280 --> 00:24:07,600
Speaker 3: it's better than making your own sweet potato or potato

511
00:24:07,640 --> 00:24:10,760
Speaker 3: fries from actual potatoes. What we're saying is that it

512
00:24:10,840 --> 00:24:13,320
Speaker 3: actually is very tricky to find a pre cut chip

513
00:24:13,400 --> 00:24:16,480
Speaker 3: that doesn't have loads and loads of process vegetable oil.

514
00:24:16,880 --> 00:24:19,439
Speaker 3: Sometimes the chips in the supermarket are as low as

515
00:24:19,480 --> 00:24:23,080
Speaker 3: sixty seventy percent potato, and I Lean have found one

516
00:24:23,480 --> 00:24:27,160
Speaker 3: that I think is amazing. Now. It is a product

517
00:24:27,160 --> 00:24:29,360
Speaker 3: that you can only find in woolies. I haven't seen

518
00:24:29,400 --> 00:24:33,440
Speaker 3: it in coals, and it's called the Strong Roots Company

519
00:24:33,480 --> 00:24:36,159
Speaker 3: Proper Chips. They're in a purple bag. They also have

520
00:24:36,240 --> 00:24:39,199
Speaker 3: a sweet potato version, but I have just been buying

521
00:24:39,280 --> 00:24:43,320
Speaker 3: the potato one because Lean. It is ninety seven percent

522
00:24:43,320 --> 00:24:46,600
Speaker 3: potato and just three percent vegetable oil, which means it's

523
00:24:46,600 --> 00:24:49,480
Speaker 3: actually a low fat food still with those nutritionals, so

524
00:24:49,480 --> 00:24:53,200
Speaker 3: it's basically one hundred percent potato. And most importantly, when

525
00:24:53,240 --> 00:24:55,280
Speaker 3: you put it into the oven, so I just get

526
00:24:55,280 --> 00:24:59,040
Speaker 3: the baking tray and put them in, so nothing needed.

527
00:24:59,240 --> 00:25:01,880
Speaker 3: They actually take really good. The kids love them, which

528
00:25:01,960 --> 00:25:05,840
Speaker 3: is such a win to a quick and easy dinner. Addition,

529
00:25:06,240 --> 00:25:09,639
Speaker 3: without doing all the potatoes, cutting them, washing them, and

530
00:25:09,680 --> 00:25:12,680
Speaker 3: it's got the skin on the potato which is so good. Now.

531
00:25:13,080 --> 00:25:16,080
Speaker 3: The downside is that they are imported. They're not Australian.

532
00:25:16,160 --> 00:25:19,160
Speaker 3: I think they come from the UK, and they're not cheap.

533
00:25:19,160 --> 00:25:22,760
Speaker 3: They're seven dollars fifty per bag. Now I get four

534
00:25:22,800 --> 00:25:25,480
Speaker 3: serves out of that. It certainly feeds both my twins

535
00:25:25,720 --> 00:25:28,560
Speaker 3: and Chris as well. And I don't really eat them,

536
00:25:28,560 --> 00:25:30,760
Speaker 3: but there's certainly four serves in there. But we want

537
00:25:30,800 --> 00:25:32,840
Speaker 3: to really say it's not inexpensive. We know it's a

538
00:25:32,880 --> 00:25:36,119
Speaker 3: lot cheaper, Well is it cheaper? Potatoes aren't overly cheap.

539
00:25:36,240 --> 00:25:38,679
Speaker 1: It's definitely cheaper to do your own. Absolutely, yeah, like

540
00:25:38,760 --> 00:25:41,000
Speaker 1: a bag of potatoes, what five six bucks? Like, it's

541
00:25:41,000 --> 00:25:43,879
Speaker 1: definitely cheaper to do your own. But these are the

542
00:25:44,080 --> 00:25:46,640
Speaker 1: if you're buying pre made chips, these are by far

543
00:25:46,840 --> 00:25:48,639
Speaker 1: and away the best nutritionally.

544
00:25:49,320 --> 00:25:49,520
Speaker 2: Now.

545
00:25:49,520 --> 00:25:51,679
Speaker 3: They used to have Wooly Steakhouse chips. They don't have

546
00:25:51,720 --> 00:25:54,440
Speaker 3: them anymore. I can't find them again. They were very

547
00:25:54,440 --> 00:25:57,760
Speaker 3: similar nutritionals in an Australian product, So but yeah, I

548
00:25:57,800 --> 00:26:00,280
Speaker 3: can't fault them. And I usually whenever I do on

549
00:26:00,320 --> 00:26:02,760
Speaker 3: a Monday for the kids, I always do these with

550
00:26:02,840 --> 00:26:03,920
Speaker 3: them and they love them.

551
00:26:04,080 --> 00:26:04,680
Speaker 2: I love them too.

552
00:26:04,680 --> 00:26:06,879
Speaker 1: It's just a shame they're imported from Ireland.

553
00:26:07,119 --> 00:26:07,720
Speaker 3: It is a shame.

554
00:26:07,720 --> 00:26:11,720
Speaker 2: Where else would I potato go potato? We do like

555
00:26:11,760 --> 00:26:14,080
Speaker 2: potato an Island. But yeah, it's the.

556
00:26:14,080 --> 00:26:17,040
Speaker 3: Problem in Australia. The cost of food is so high

557
00:26:17,160 --> 00:26:20,160
Speaker 3: and it's so hard for brands to keep competitive in supermarket,

558
00:26:20,280 --> 00:26:23,879
Speaker 3: so it's a really tricky one. So I think, yeah,

559
00:26:24,080 --> 00:26:26,679
Speaker 3: I agree they're imported, but in terms of, you know,

560
00:26:26,680 --> 00:26:28,520
Speaker 3: if you're happy to spend a little bit more for

561
00:26:28,560 --> 00:26:30,920
Speaker 3: a really good quality because we were just saying before

562
00:26:30,920 --> 00:26:33,920
Speaker 3: we hopped on, like hot chips are not cheap. If

563
00:26:33,960 --> 00:26:36,440
Speaker 3: you go to the chargirl Charlie's and by chips, they're

564
00:26:36,480 --> 00:26:38,879
Speaker 3: like seven to ten bucks just for fried potato and

565
00:26:39,000 --> 00:26:41,440
Speaker 3: s nowhere near as good quality as this. So it's

566
00:26:41,440 --> 00:26:42,160
Speaker 3: not like they're cheap.

567
00:26:42,280 --> 00:26:42,440
Speaker 2: Man.

568
00:26:42,480 --> 00:26:44,000
Speaker 1: Back in the day when we were kids like to

569
00:26:44,200 --> 00:26:45,640
Speaker 1: you know, your parents will give you two dollars, you'd

570
00:26:45,640 --> 00:26:47,240
Speaker 1: walk down to the corner fish and chip store.

571
00:26:47,280 --> 00:26:47,920
Speaker 2: You'd have more chip.

572
00:26:47,960 --> 00:26:49,640
Speaker 1: You could feed eight friends with the amount of chips

573
00:26:49,640 --> 00:26:51,840
Speaker 1: you'd get for two bucks. These days, like are small

574
00:26:51,880 --> 00:26:54,000
Speaker 1: serving your chips. You're like, you know, twelve dollars for

575
00:26:54,280 --> 00:26:56,360
Speaker 1: you know, half the amount and used to get back then,

576
00:26:56,520 --> 00:26:59,120
Speaker 1: so it's not it's you know, these has certainly got

577
00:26:59,160 --> 00:27:01,000
Speaker 1: to be tubute than going to your local fish and

578
00:27:01,080 --> 00:27:03,399
Speaker 1: chip shop, but it is always going to be cheaper

579
00:27:03,560 --> 00:27:05,720
Speaker 1: or more budget friendly to make them yourself at home.

580
00:27:05,800 --> 00:27:07,880
Speaker 1: If you're going to buy frozen chips, these are by

581
00:27:07,960 --> 00:27:10,040
Speaker 1: far some of the best on the market. I will

582
00:27:10,040 --> 00:27:13,119
Speaker 1: say Susie that these are my preference the strong roots

583
00:27:13,119 --> 00:27:15,159
Speaker 1: proper chips because a they have the skin on and

584
00:27:15,240 --> 00:27:17,439
Speaker 1: like you said, they use a very minimal amount of oil.

585
00:27:17,480 --> 00:27:19,399
Speaker 1: Most frozen chips use a lot of oil, so the

586
00:27:19,440 --> 00:27:22,879
Speaker 1: calorie content is higher. I don't love the sweet potato

587
00:27:23,000 --> 00:27:26,240
Speaker 1: version of these as much because they are more I.

588
00:27:26,160 --> 00:27:27,000
Speaker 2: Think like battered.

589
00:27:27,200 --> 00:27:30,240
Speaker 1: So the sweet potato versions are eighty nine percent sweet potato.

590
00:27:30,880 --> 00:27:34,320
Speaker 1: They also add vegetable oil, potato starch, rice flour, ammoth flour,

591
00:27:34,400 --> 00:27:37,439
Speaker 1: corn flour, corn starch, salt, and paprika, so they are

592
00:27:37,560 --> 00:27:39,359
Speaker 1: sort of they do have more like a seasoning and

593
00:27:39,440 --> 00:27:42,159
Speaker 1: coating on them versus the potato chips are literally just

594
00:27:42,240 --> 00:27:45,720
Speaker 1: potato from Ireland with some spray oil on it, I imagine,

595
00:27:45,720 --> 00:27:48,399
Speaker 1: So they're very very clean, not that there's anything overly

596
00:27:48,400 --> 00:27:50,440
Speaker 1: wrong with the ingredients that they put into the sweet

597
00:27:50,480 --> 00:27:52,800
Speaker 1: potato ones, but they do have I guess like a

598
00:27:52,800 --> 00:27:55,080
Speaker 1: little bit of a batter of coating on them, So

599
00:27:55,280 --> 00:27:58,000
Speaker 1: particularly for small children, I always feel like the least

600
00:27:58,040 --> 00:27:59,960
Speaker 1: processing on, the least additives and that sort of thing,

601
00:28:00,160 --> 00:28:00,600
Speaker 1: the better.

602
00:28:00,880 --> 00:28:02,439
Speaker 2: So if you've got kids, I would be going for

603
00:28:02,480 --> 00:28:03,200
Speaker 2: the standard chips.

604
00:28:03,240 --> 00:28:04,719
Speaker 1: And the fact that they have the skin on as

605
00:28:04,760 --> 00:28:07,199
Speaker 1: well is a massive thumbs up from me because a

606
00:28:07,280 --> 00:28:09,440
Speaker 1: serving of these, if you're looking at one hundred grams

607
00:28:09,440 --> 00:28:11,679
Speaker 1: and a serve, which is quite a lot for children anyway,

608
00:28:11,680 --> 00:28:13,800
Speaker 1: it's two point five grams of fiber, which is great,

609
00:28:13,840 --> 00:28:15,679
Speaker 1: some from the potato and a lot from leaving the

610
00:28:15,720 --> 00:28:17,879
Speaker 1: skin on as well, which makes me really happy to

611
00:28:17,880 --> 00:28:19,679
Speaker 1: see because I always tell my clients to leave the

612
00:28:19,680 --> 00:28:21,800
Speaker 1: skin on their potato just for the extra fiber and

613
00:28:22,119 --> 00:28:23,720
Speaker 1: gut health benefits that it provides.

614
00:28:24,160 --> 00:28:25,800
Speaker 3: But they think the thing with the me is they

615
00:28:25,840 --> 00:28:26,400
Speaker 3: taste good?

616
00:28:26,720 --> 00:28:27,000
Speaker 1: Now?

617
00:28:27,240 --> 00:28:29,520
Speaker 3: Is it an Irish potato thing? I don't know, but

618
00:28:29,800 --> 00:28:34,040
Speaker 3: like I myself don't love like I wouldn't, potato is

619
00:28:34,080 --> 00:28:35,840
Speaker 3: not my favorite food, you know what I mean? Like

620
00:28:35,880 --> 00:28:38,320
Speaker 3: I'll use it in a mash with different veggies, but

621
00:28:38,400 --> 00:28:40,720
Speaker 3: I could give or take a chip like it wouldn't,

622
00:28:40,840 --> 00:28:43,720
Speaker 3: I wouldn't be drawn to it. But they actually taste

623
00:28:43,880 --> 00:28:46,640
Speaker 3: really good, and that's not always the case with that

624
00:28:46,760 --> 00:28:49,440
Speaker 3: kind of very plain chip. So yeah, I don't know

625
00:28:49,480 --> 00:28:51,160
Speaker 3: if it's an Irish thing, if it's the way they've

626
00:28:51,160 --> 00:28:53,680
Speaker 3: cut them, if it's the skin, but they really taste great.

627
00:28:53,720 --> 00:28:56,600
Speaker 3: My kids, you know how fussy kids are. My kids

628
00:28:56,600 --> 00:28:59,680
Speaker 3: demolish them. So yeah, big big thumbs are. We really

629
00:28:59,720 --> 00:29:01,480
Speaker 3: like them, But we do say they are a little

630
00:29:01,480 --> 00:29:02,960
Speaker 3: bit a bit higher on the price, and I haven't

631
00:29:02,960 --> 00:29:05,640
Speaker 3: really seen them discounted much in supermarket, which is upsetting.

632
00:29:05,720 --> 00:29:08,040
Speaker 3: But if you, yeah, want to sort of add them

633
00:29:08,080 --> 00:29:10,719
Speaker 3: to your fish on a Monday on Sunday, thumbs up

634
00:29:10,720 --> 00:29:13,760
Speaker 3: from us. And then to finish off Leanne. This is

635
00:29:13,760 --> 00:29:15,600
Speaker 3: a question from our Instagram, where we get most of

636
00:29:15,640 --> 00:29:18,720
Speaker 3: our listener questions from, and the question is are the

637
00:29:18,760 --> 00:29:23,640
Speaker 3: one hundred percent choknuts spreads actually healthy? So I think

638
00:29:23,720 --> 00:29:27,520
Speaker 3: when we're talking about chalknuts spreads in general, traditionally it's

639
00:29:27,560 --> 00:29:31,680
Speaker 3: been the tower. Now without being too targeted with a

640
00:29:31,680 --> 00:29:35,360
Speaker 3: food product in the teller, is heavily based on vegetable

641
00:29:35,360 --> 00:29:38,720
Speaker 3: oil and sugar with far less nut action, and it's

642
00:29:38,760 --> 00:29:40,800
Speaker 3: certainly not a food I would be including in my

643
00:29:40,880 --> 00:29:43,719
Speaker 3: child's diet on a regular basis. It's heavily processed, as

644
00:29:43,720 --> 00:29:46,080
Speaker 3: I said, the basis sugar and oil. We know the

645
00:29:46,120 --> 00:29:47,640
Speaker 3: kids love it, we all love it, but it's not

646
00:29:47,680 --> 00:29:50,560
Speaker 3: overly healthy. Let's be honest. I prefer min Natella in

647
00:29:50,600 --> 00:29:53,720
Speaker 3: a Ferrero Rishare if I'm being completely honest. But there

648
00:29:53,800 --> 00:29:57,880
Speaker 3: is a growing range of one hundred percent chalknut spreads,

649
00:29:57,920 --> 00:30:00,440
Speaker 3: whether it's got a peanut butter base or in another

650
00:30:00,440 --> 00:30:03,480
Speaker 3: brand as well, which is literally just nuts and cocone.

651
00:30:03,520 --> 00:30:07,440
Speaker 3: Now those varieties are much healthier. Yes, if you scan

652
00:30:07,560 --> 00:30:10,640
Speaker 3: an ingredient list and you only see nuts and a

653
00:30:10,640 --> 00:30:13,080
Speaker 3: bit of cocoa powder, you don't see sugar added, you

654
00:30:13,080 --> 00:30:16,560
Speaker 3: don't see oil. They're a whole kind of natural food really,

655
00:30:17,120 --> 00:30:20,160
Speaker 3: But they're very, very high in calories, similar to peanut butter.

656
00:30:20,240 --> 00:30:23,760
Speaker 3: So a tablespoon of a nuts spread in general, and

657
00:30:23,760 --> 00:30:26,000
Speaker 3: a chocnut spread is well over one hundred calories. And

658
00:30:26,040 --> 00:30:29,280
Speaker 3: that's not a whole lot like a tablespoon like that's

659
00:30:29,320 --> 00:30:32,600
Speaker 3: maybe one slice of toast. Really, So my issue with

660
00:30:32,640 --> 00:30:36,080
Speaker 3: them in the house is that when people spread them

661
00:30:36,080 --> 00:30:38,760
Speaker 3: on sandwiches or probably not at school, but even at

662
00:30:38,760 --> 00:30:41,120
Speaker 3: home they're getting a whole lot of fat and calories,

663
00:30:41,160 --> 00:30:45,360
Speaker 3: which it's better quality than say a processed Natella variety,

664
00:30:45,360 --> 00:30:48,040
Speaker 3: but it's still a lot. So I think, yes, if

665
00:30:48,080 --> 00:30:51,320
Speaker 3: you like them, they're much better, but you've got to

666
00:30:51,360 --> 00:30:53,360
Speaker 3: stick to just a tea spoon or two once a

667
00:30:53,480 --> 00:30:56,200
Speaker 3: day because it's really an added fat and it's not

668
00:30:56,320 --> 00:30:59,040
Speaker 3: just a food you can eat a lot of. Because

669
00:30:59,040 --> 00:31:01,400
Speaker 3: they're very high in calori and because it's chocolate, they're

670
00:31:01,400 --> 00:31:03,480
Speaker 3: easy to overeat, like I have people who go and

671
00:31:03,520 --> 00:31:05,840
Speaker 3: just spoon it out of the container like it's one

672
00:31:05,880 --> 00:31:07,280
Speaker 3: for me and one for the pop kind of thing.

673
00:31:07,440 --> 00:31:09,880
Speaker 3: So just keep in mind that food is really easy

674
00:31:09,920 --> 00:31:12,720
Speaker 3: to overeat. It's also easy to overeat because they're often

675
00:31:12,800 --> 00:31:15,720
Speaker 3: quite runny, so you sort of scoop out a lot,

676
00:31:16,040 --> 00:31:19,080
Speaker 3: so keep that in mind. So guess the latest ones

677
00:31:19,120 --> 00:31:22,400
Speaker 3: that are hundred percent chop nut are better, but they're

678
00:31:22,400 --> 00:31:25,240
Speaker 3: certainly not a food we would be proactively adding into

679
00:31:25,280 --> 00:31:28,120
Speaker 3: many diets because, yeah, I just think they're really easy

680
00:31:28,160 --> 00:31:29,040
Speaker 3: to overeat.

681
00:31:29,640 --> 00:31:32,880
Speaker 1: Yeah, I think from a child perspective, like small children

682
00:31:32,960 --> 00:31:36,000
Speaker 1: to larger teenagers that sort of thing, particularly the boys

683
00:31:36,040 --> 00:31:37,640
Speaker 1: who you know, we have a hard time filling them up.

684
00:31:37,680 --> 00:31:39,480
Speaker 1: I think it's a great option. I just don't think

685
00:31:39,520 --> 00:31:41,280
Speaker 1: if you're an adult and your goal is fat loss,

686
00:31:41,320 --> 00:31:43,320
Speaker 1: potentially not. It's sort of like you're eating you know,

687
00:31:43,400 --> 00:31:44,160
Speaker 1: peanut butter.

688
00:31:44,120 --> 00:31:46,320
Speaker 2: Or almond butter. Nothing wrong with that, absolutely not.

689
00:31:46,640 --> 00:31:48,600
Speaker 1: But they are quite coloridens if you're adding a couple

690
00:31:48,640 --> 00:31:50,800
Speaker 1: of tablespoons, if you're putting a few tablespoons on your

691
00:31:50,800 --> 00:31:52,640
Speaker 1: bread than eating if you out of the jar as well,

692
00:31:52,720 --> 00:31:54,840
Speaker 1: like Susie said, it can have a bit of a

693
00:31:54,840 --> 00:31:57,280
Speaker 1: health halo effect to it. So absolutely nothing wrong with them,

694
00:31:57,280 --> 00:32:00,000
Speaker 1: one hundred percent a better option than like a traditional

695
00:32:00,120 --> 00:32:03,560
Speaker 1: chocolate based spread, much much much better for your children.

696
00:32:03,760 --> 00:32:05,800
Speaker 1: I would buy them for my kids, I honestly would.

697
00:32:05,840 --> 00:32:08,120
Speaker 1: Butt Me has quite a few nut allergies, and the

698
00:32:08,240 --> 00:32:10,880
Speaker 1: bulk of them have a blend of you know, peanuts

699
00:32:10,920 --> 00:32:13,000
Speaker 1: in them as well, because peanuts are a much cheaper

700
00:32:13,080 --> 00:32:14,520
Speaker 1: legume than they might blend them with a bit of

701
00:32:14,520 --> 00:32:17,000
Speaker 1: hazel nush or something like that. So that's why I

702
00:32:17,040 --> 00:32:19,080
Speaker 1: personally don't bind them, but otherwise, if she didn't have

703
00:32:19,080 --> 00:32:20,920
Speaker 1: her allergies, I probably would because I do think it's

704
00:32:20,920 --> 00:32:23,280
Speaker 1: a much better option than what most people will put

705
00:32:23,320 --> 00:32:25,600
Speaker 1: on toast for their children, which is traditionally in natalla

706
00:32:26,400 --> 00:32:27,040
Speaker 1: or jam.

707
00:32:27,160 --> 00:32:29,120
Speaker 3: And they're not like the good ones. They're a lot

708
00:32:29,160 --> 00:32:31,040
Speaker 3: more expensive, you know what I mean. I'm just having

709
00:32:31,040 --> 00:32:32,680
Speaker 3: a look online, Like they.

710
00:32:32,560 --> 00:32:34,680
Speaker 1: Do regularly come on sale, like I often get them

711
00:32:34,680 --> 00:32:37,280
Speaker 1: for thirty forty fifty pan off often. Yeah, and they

712
00:32:37,320 --> 00:32:39,400
Speaker 1: have a good shelf you know, like I'll buy two

713
00:32:39,480 --> 00:32:40,920
Speaker 1: three bottles at once and then put them on the

714
00:32:40,920 --> 00:32:42,800
Speaker 1: top of my shelf because I can only really give

715
00:32:42,840 --> 00:32:45,440
Speaker 1: them to Tilly when me is like daycare two days

716
00:32:45,480 --> 00:32:46,840
Speaker 1: a week. I don't like to give them when she's

717
00:32:46,880 --> 00:32:49,080
Speaker 1: around in the household, just because of the allergy risks.

718
00:32:49,120 --> 00:32:50,800
Speaker 1: So they have quite a good shelf life. I've always

719
00:32:50,800 --> 00:32:52,120
Speaker 1: got a few in my pantry and they seem to

720
00:32:52,200 --> 00:32:54,520
Speaker 1: last quite a long time. So I'm always a you know,

721
00:32:54,600 --> 00:32:56,360
Speaker 1: you and me, Susie, we love I barkain. So I

722
00:32:56,360 --> 00:32:58,040
Speaker 1: would never buy a full price. I'll always wait for

723
00:32:58,080 --> 00:32:58,640
Speaker 1: a good sale.

724
00:32:58,720 --> 00:33:00,520
Speaker 3: But like I'm just looking the wooly. Yes, the wool

725
00:33:00,600 --> 00:33:03,440
Speaker 3: is chockhazel dots spread. See that is similar blend to

726
00:33:03,520 --> 00:33:06,320
Speaker 3: Natella that sugar vegetable oil. It's got ten percent hazel

727
00:33:06,400 --> 00:33:09,480
Speaker 3: nut in it, so that one is probably cheaper, but

728
00:33:09,680 --> 00:33:11,760
Speaker 3: the good one, like one of these hundred percent ones

729
00:33:11,840 --> 00:33:14,520
Speaker 3: is seven eight dollars a jar, So that's indicative of

730
00:33:14,600 --> 00:33:16,920
Speaker 3: the quality too. Yeah, you pay for the quality, You

731
00:33:17,040 --> 00:33:19,160
Speaker 3: pay for the quality, and that's eight like you said,

732
00:33:19,200 --> 00:33:22,600
Speaker 3: eighty percent peanut chocolate sixteen percent, which is sugar cocoa solid.

733
00:33:22,760 --> 00:33:24,640
Speaker 3: So I would encourage you to have a good look

734
00:33:24,640 --> 00:33:26,800
Speaker 3: at the ingredient list and the shorter the better in

735
00:33:26,880 --> 00:33:28,840
Speaker 3: that space. And if you see sugar at the top,

736
00:33:28,960 --> 00:33:30,640
Speaker 3: it's probably not the best quality product.

737
00:33:31,400 --> 00:33:32,120
Speaker 2: Yeah, definitely.

738
00:33:32,520 --> 00:33:34,600
Speaker 1: All right, Well that brings us to another end of

739
00:33:34,680 --> 00:33:37,360
Speaker 1: our nutrition cotch episode for another week. If you know

740
00:33:37,480 --> 00:33:39,680
Speaker 1: that your diet needs a little boost in protein, or

741
00:33:39,680 --> 00:33:41,560
Speaker 1: you're feeling extra hungry at meals, you'd like to add

742
00:33:41,640 --> 00:33:44,720
Speaker 1: a little bit of fabulous dietitian design protein powder into

743
00:33:44,760 --> 00:33:47,000
Speaker 1: some of your meals will snacks. Go check out our

744
00:33:47,280 --> 00:33:50,360
Speaker 1: scientifically formulated protein range of nosh. We've got a pre

745
00:33:50,480 --> 00:33:53,160
Speaker 1: and probotic blend and a women's health blend. Go check

746
00:33:53,200 --> 00:33:55,400
Speaker 1: them out at designed by a Dietitians dot com. And

747
00:33:55,680 --> 00:33:57,520
Speaker 1: we thank you for listening, thank you for your support,

748
00:33:57,600 --> 00:33:59,600
Speaker 1: and we'll catch you in next week's episode.

749
00:34:00,040 --> 00:34:00,760
Speaker 3: Have a great weeks,