1 00:00:00,720 --> 00:00:03,560 Speaker 1: When do you find yourself at greatest risk of overeating? 2 00:00:03,760 --> 00:00:06,240 Speaker 1: Is it after you've had a few cheeky ones, Maybe 3 00:00:06,240 --> 00:00:08,799 Speaker 1: it's after dinner, or maybe you're one of the many 4 00:00:08,960 --> 00:00:11,480 Speaker 1: busy women who find that that five to six pm 5 00:00:11,600 --> 00:00:14,640 Speaker 1: time slot is where you find yourself overdoing the calories 6 00:00:14,680 --> 00:00:18,239 Speaker 1: with extra snacks, kids foods, and sampling the dinner. On 7 00:00:18,280 --> 00:00:21,120 Speaker 1: today's episode of The Nutrition Couch, we take a closer 8 00:00:21,120 --> 00:00:24,040 Speaker 1: look at the late afternoon eating period and why it's 9 00:00:24,040 --> 00:00:26,720 Speaker 1: such a risky time and the easy ways that you 10 00:00:26,800 --> 00:00:27,880 Speaker 1: can take control back. 11 00:00:28,360 --> 00:00:31,280 Speaker 2: Hi, I'm Leanne Ward and I'm Cusi Burrel, and. 12 00:00:31,200 --> 00:00:34,239 Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast 13 00:00:34,240 --> 00:00:36,199 Speaker 1: that keeps you up to date on everything that you 14 00:00:36,280 --> 00:00:38,639 Speaker 1: need to know in the world of nutrition as well 15 00:00:38,680 --> 00:00:41,800 Speaker 1: as late afternoon over eating. We share some new data 16 00:00:41,840 --> 00:00:45,120 Speaker 1: on the Japanese diet and brain health. We've also found 17 00:00:45,120 --> 00:00:48,720 Speaker 1: a particularly good frozen chip option for our listeners, and 18 00:00:48,760 --> 00:00:52,120 Speaker 1: our listener question is all about healthier chocolate spreads and 19 00:00:52,200 --> 00:00:52,760 Speaker 1: are they. 20 00:00:52,640 --> 00:00:53,840 Speaker 2: Really that good for us? 21 00:00:54,040 --> 00:00:56,840 Speaker 1: But to kick us off today, Susie, you wanted to 22 00:00:56,920 --> 00:00:59,640 Speaker 1: talk us through late afternoon or should we say. 23 00:00:59,480 --> 00:01:02,760 Speaker 2: Pre not over eating? What are your thoughts on this one. 24 00:01:03,080 --> 00:01:05,840 Speaker 3: I think that it is so common, and I think 25 00:01:05,880 --> 00:01:08,200 Speaker 3: it's common for quite a few reasons, and it can 26 00:01:08,240 --> 00:01:11,720 Speaker 3: really be quite derailing to our diets in general. But 27 00:01:11,840 --> 00:01:14,560 Speaker 3: I think often we sort of get angry at ourselves 28 00:01:14,560 --> 00:01:17,880 Speaker 3: for doing it. But there's often some key physiological reasons 29 00:01:17,920 --> 00:01:22,240 Speaker 3: that happens, and also some really easy ways to take 30 00:01:22,280 --> 00:01:25,920 Speaker 3: control of it. So the general pattern is that people 31 00:01:26,560 --> 00:01:30,680 Speaker 3: arrive home frazzled and late. So it might be picking 32 00:01:30,760 --> 00:01:34,000 Speaker 3: kids up from daycare or finishing work, maybe going to 33 00:01:34,040 --> 00:01:36,360 Speaker 3: the gym, and you sort of walk in the door 34 00:01:36,600 --> 00:01:40,600 Speaker 3: five point thirty six even later, and in most cases 35 00:01:40,640 --> 00:01:45,080 Speaker 3: we're absolutely starving, and we then reach for whatever is 36 00:01:45,200 --> 00:01:50,360 Speaker 3: quick and easy, so that's that snack food, platter style food, rice, crackers, dips. Now, 37 00:01:50,360 --> 00:01:53,640 Speaker 3: it may also be busy mums unloading the lunch box, 38 00:01:53,640 --> 00:01:56,240 Speaker 3: and I myself am guilty of this, where you're not 39 00:01:56,280 --> 00:01:59,600 Speaker 3: actually even sometimes hungry, but the sort of carby snacks 40 00:01:59,600 --> 00:02:01,520 Speaker 3: are still left over. The kids might have left a 41 00:02:01,520 --> 00:02:05,120 Speaker 3: few manda in chunks here and a few grain waves there, 42 00:02:05,560 --> 00:02:10,400 Speaker 3: and you sort of just mindlessly eat them. Or sometimes 43 00:02:10,480 --> 00:02:12,919 Speaker 3: it is preparing food for the next day, or even 44 00:02:12,960 --> 00:02:16,280 Speaker 3: preparing dinner and you're sampling, so you're sampling a few 45 00:02:16,360 --> 00:02:18,480 Speaker 3: veggies here, or you might have cooked two meals for 46 00:02:18,520 --> 00:02:20,680 Speaker 3: the kids, so you have a couple of their sausages 47 00:02:20,720 --> 00:02:23,400 Speaker 3: and a bit of their leftover pasta. Like, there's many 48 00:02:23,440 --> 00:02:26,799 Speaker 3: different reasons it happens. But the issue, of course, Leanne 49 00:02:26,880 --> 00:02:29,240 Speaker 3: is that when we do eat a lot of calories 50 00:02:29,280 --> 00:02:33,600 Speaker 3: at that time, So for example, homice and rice crackers 51 00:02:33,639 --> 00:02:36,040 Speaker 3: can easily give you two or three hundred calories in 52 00:02:36,080 --> 00:02:38,679 Speaker 3: a few dips. Like it's really easy to get a 53 00:02:38,760 --> 00:02:41,560 Speaker 3: lot of calories in a short period of time, particularly 54 00:02:41,600 --> 00:02:43,799 Speaker 3: if you're someone who is quite sensitive when it comes 55 00:02:43,840 --> 00:02:46,280 Speaker 3: to blood glucose levels and you literally feel like you 56 00:02:46,400 --> 00:02:48,919 Speaker 3: are going to faint, so you're literally shoving the carbs 57 00:02:48,960 --> 00:02:49,720 Speaker 3: in really quickly. 58 00:02:50,200 --> 00:02:51,840 Speaker 2: And then, of course, in many. 59 00:02:51,639 --> 00:02:54,600 Speaker 3: Cases we've overeaten, we're not hungry for dinner, so we 60 00:02:54,680 --> 00:02:58,440 Speaker 3: eat the dinner anyway, or we sort of feel so 61 00:02:58,560 --> 00:03:00,760 Speaker 3: stuffed that we skip dinner and have a slice of toast. 62 00:03:00,800 --> 00:03:03,360 Speaker 3: So I find it has a really derailing effect on 63 00:03:03,480 --> 00:03:07,280 Speaker 3: the evening meal in general, and lends to that eating 64 00:03:07,320 --> 00:03:09,399 Speaker 3: more calories in the second half a day and over 65 00:03:09,440 --> 00:03:11,680 Speaker 3: eating at night, so then we don't wake up hungry. 66 00:03:11,760 --> 00:03:17,000 Speaker 3: So very common patterns, but also quite detrimental ones from 67 00:03:17,000 --> 00:03:19,200 Speaker 3: a weight control perspective, and even more so if your 68 00:03:19,680 --> 00:03:22,240 Speaker 3: goal is wanting to lose weight, because you just end 69 00:03:22,320 --> 00:03:24,760 Speaker 3: up eating two, three, four hundred extra calories before you've 70 00:03:24,760 --> 00:03:27,640 Speaker 3: even had dinner. So I want us to talk about 71 00:03:27,639 --> 00:03:31,520 Speaker 3: it in terms of not feeling guilty about it, because 72 00:03:31,560 --> 00:03:34,680 Speaker 3: there's some very clear reasons it happens, and when we 73 00:03:34,800 --> 00:03:37,360 Speaker 3: understand why it happens, it's much easier to sort of 74 00:03:37,360 --> 00:03:40,960 Speaker 3: give yourself permission or forgiveness to take control. Because what 75 00:03:41,040 --> 00:03:43,280 Speaker 3: I hear a lot with my women is they feel 76 00:03:43,280 --> 00:03:45,920 Speaker 3: rely down on themselves. You know, they feel guilty, they're 77 00:03:45,960 --> 00:03:48,960 Speaker 3: angry at themselves, they feel like they're failing. And as 78 00:03:49,000 --> 00:03:52,040 Speaker 3: I pointed out to or point out to my clients regularly, 79 00:03:52,680 --> 00:03:55,760 Speaker 3: keep in mind that at that time of day, you're 80 00:03:55,880 --> 00:03:59,400 Speaker 3: usually at your wits end. You're generally exhausted, you've come 81 00:03:59,440 --> 00:04:01,960 Speaker 3: through trap. I think if you've got young children, that's 82 00:04:02,000 --> 00:04:04,480 Speaker 3: the worst time of the day for managing young kids. 83 00:04:04,520 --> 00:04:07,520 Speaker 3: You're trying to get them fed, you're dealing with fussy eaters, 84 00:04:07,800 --> 00:04:10,720 Speaker 3: you're hungry, everyone's tired. Like, what do we do to 85 00:04:10,760 --> 00:04:13,840 Speaker 3: relieve stress. We often eat because it's instant stress relief, 86 00:04:14,320 --> 00:04:16,960 Speaker 3: or you may just be really hungry, because sometimes people 87 00:04:17,040 --> 00:04:20,239 Speaker 3: will not have that afternoon snack that we strongly encourage 88 00:04:20,240 --> 00:04:23,080 Speaker 3: at four o'clock, and then they try and exercise as well, 89 00:04:23,080 --> 00:04:24,760 Speaker 3: and then their sugar goes low and they wonder why 90 00:04:24,800 --> 00:04:26,800 Speaker 3: they want to eat the house down. So rather than 91 00:04:26,880 --> 00:04:30,160 Speaker 3: feel like you're doing it wrong and feeling guilty about it, 92 00:04:30,160 --> 00:04:33,520 Speaker 3: it's much more about accepting that they's completely normal for 93 00:04:33,640 --> 00:04:36,440 Speaker 3: women or in any adult to be very, very hungry 94 00:04:36,480 --> 00:04:39,200 Speaker 3: come five or six o'clock. And if you think naturally 95 00:04:39,360 --> 00:04:42,840 Speaker 3: to your appetite, I'm much happier at eating dinner at 96 00:04:42,880 --> 00:04:44,760 Speaker 3: five five point thirty six than I am at eight. 97 00:04:45,520 --> 00:04:48,240 Speaker 3: But often we keep pushing it back, so we think, oh, 98 00:04:48,240 --> 00:04:49,960 Speaker 3: it's better to feed the kids at five and wait 99 00:04:50,000 --> 00:04:51,800 Speaker 3: till the husband comes home at seven or eight. Well, 100 00:04:51,839 --> 00:04:54,120 Speaker 3: I disagree, you're better to eat with the kids. So 101 00:04:54,160 --> 00:04:55,800 Speaker 3: there's a little bit of that that goes on too. 102 00:04:55,839 --> 00:04:58,280 Speaker 3: We're trying to follow norms that may not actually suit 103 00:04:58,320 --> 00:05:01,640 Speaker 3: your natural physiology. So the first thing I would say 104 00:05:01,680 --> 00:05:04,560 Speaker 3: is stop feeling guilty about it. It happens to everyone, and 105 00:05:04,600 --> 00:05:06,480 Speaker 3: there's many things you can do to kind of take 106 00:05:06,520 --> 00:05:09,360 Speaker 3: control over it. So the first thing is to try 107 00:05:09,400 --> 00:05:12,919 Speaker 3: and really proactively have something at about four and ideally 108 00:05:12,960 --> 00:05:15,440 Speaker 3: something savory, because what you'll notice is if you have 109 00:05:15,480 --> 00:05:18,040 Speaker 3: something sweet and you grab a biscuit or you grab 110 00:05:18,080 --> 00:05:20,680 Speaker 3: even a sweet protein bar, it will keep you going, 111 00:05:20,720 --> 00:05:23,000 Speaker 3: whereas if you have a slice of cheese and a cracker, 112 00:05:23,400 --> 00:05:25,680 Speaker 3: if you have some more tart yogurt with a tart 113 00:05:25,760 --> 00:05:28,240 Speaker 3: fruit like some passion fruit, if you have a mini 114 00:05:28,279 --> 00:05:29,919 Speaker 3: rite with ham and cheese. Because you going to the 115 00:05:29,920 --> 00:05:32,000 Speaker 3: gym all of a sudden, you won't even be hungry 116 00:05:32,040 --> 00:05:33,720 Speaker 3: when you arrive home, and then you're in a much 117 00:05:33,720 --> 00:05:36,560 Speaker 3: more powerful place to take control of it. It's really 118 00:05:36,600 --> 00:05:39,359 Speaker 3: difficult when you're actually really genuinely hungry, because then you 119 00:05:39,400 --> 00:05:41,520 Speaker 3: have to decide what you're going to do with your 120 00:05:41,520 --> 00:05:44,039 Speaker 3: calorie load. So that's the first thing. Try not to 121 00:05:44,080 --> 00:05:47,880 Speaker 3: be hungry. If you do a arrive home hungry, you're 122 00:05:47,920 --> 00:05:51,000 Speaker 3: absolutely better to eat something because otherwise you'll keep picking. 123 00:05:51,360 --> 00:05:53,599 Speaker 3: So a couple of suggestions I have for my own 124 00:05:53,640 --> 00:05:56,800 Speaker 3: clients is to do the veggie soup, something that you 125 00:05:56,800 --> 00:05:59,120 Speaker 3: can quickly heat up in the microwave because it's still 126 00:05:59,120 --> 00:06:01,120 Speaker 3: going to be better. Even if it's a cup of 127 00:06:01,160 --> 00:06:04,039 Speaker 3: soup which is heavily processed, that is still going to 128 00:06:04,080 --> 00:06:06,960 Speaker 3: be better from a calorie perspective than having a few 129 00:06:06,960 --> 00:06:09,200 Speaker 3: crackers here, a bit of dip there, a bit of 130 00:06:09,240 --> 00:06:11,400 Speaker 3: kids sausage here. It's that nibbling that you want to 131 00:06:11,400 --> 00:06:13,120 Speaker 3: get rid of as much as you can. So I 132 00:06:13,120 --> 00:06:16,040 Speaker 3: would much rather you have even something as processed as 133 00:06:16,040 --> 00:06:17,840 Speaker 3: a cup of soup. And mind you, there's heaps of 134 00:06:17,880 --> 00:06:19,840 Speaker 3: good soup options out there, it doesn't have to be that, 135 00:06:20,160 --> 00:06:22,680 Speaker 3: but actually have a bowl of soup, or open half 136 00:06:22,680 --> 00:06:25,159 Speaker 3: a salad bag, put the dressing through it, and munch 137 00:06:25,200 --> 00:06:27,599 Speaker 3: on that and actually have something so you can focus 138 00:06:27,600 --> 00:06:29,240 Speaker 3: again on what you need to be doing rather than 139 00:06:29,279 --> 00:06:31,680 Speaker 3: the food. If you're in the position to eat, I 140 00:06:31,680 --> 00:06:33,440 Speaker 3: would eat. I would come home and have dinner, but 141 00:06:33,480 --> 00:06:35,680 Speaker 3: I understand for a range of different reasons that may 142 00:06:35,680 --> 00:06:37,760 Speaker 3: not be the case. The other thing is to just 143 00:06:37,800 --> 00:06:40,320 Speaker 3: have the cut up veggies going on, so you're munching 144 00:06:40,360 --> 00:06:43,400 Speaker 3: on those. But in many cases that's not satisfying, and 145 00:06:43,440 --> 00:06:45,960 Speaker 3: hence we have the disconnect between thinking what we should 146 00:06:45,960 --> 00:06:48,360 Speaker 3: do and what we actually want to do. So hence 147 00:06:48,440 --> 00:06:50,280 Speaker 3: I sort of would almost encourage you to have half 148 00:06:50,320 --> 00:06:53,440 Speaker 3: of the dinner rather than sort of have a few 149 00:06:53,520 --> 00:06:55,640 Speaker 3: veggies and then keep snacking anyway, because you're looking for 150 00:06:55,640 --> 00:06:58,920 Speaker 3: something actually that you're crunching and eating through. And then 151 00:06:59,000 --> 00:07:01,279 Speaker 3: the other thing I would say is if you, for 152 00:07:01,360 --> 00:07:05,039 Speaker 3: whatever reason, have overeaten when you've come home, you have 153 00:07:05,160 --> 00:07:07,680 Speaker 3: eaten the kids half a sandwich, you have eaten half 154 00:07:07,680 --> 00:07:10,680 Speaker 3: of their pasta, you don't have to eat dinner. And 155 00:07:10,720 --> 00:07:13,080 Speaker 3: that may seem a bit shocking, but what I noticed 156 00:07:13,120 --> 00:07:16,160 Speaker 3: repeatedly is I've got clients who will eat a lot 157 00:07:16,280 --> 00:07:18,880 Speaker 3: in that afternoon period. And then I've had clients say 158 00:07:18,920 --> 00:07:21,000 Speaker 3: I'm not that hungry, do I need dinner? And I'm like, no, 159 00:07:21,400 --> 00:07:23,440 Speaker 3: it's okay to not eat. Keep it for lunch the 160 00:07:23,440 --> 00:07:26,080 Speaker 3: next day, have a bowl of soup, see how you feel. 161 00:07:26,400 --> 00:07:28,880 Speaker 3: But stuffing food in because you also need to have 162 00:07:28,920 --> 00:07:32,120 Speaker 3: dinner when you've eaten all this extra stuff completely goes 163 00:07:32,120 --> 00:07:34,800 Speaker 3: against appetite regulation and basically is teaching us to eat 164 00:07:34,800 --> 00:07:37,840 Speaker 3: when we're not hungry. So there's kind of ideal where 165 00:07:37,840 --> 00:07:40,080 Speaker 3: you create a situation where you're not overly hungry. 166 00:07:40,120 --> 00:07:40,840 Speaker 2: That's number one. 167 00:07:41,360 --> 00:07:43,760 Speaker 3: Number two, it's trying to make better choices or at 168 00:07:43,840 --> 00:07:46,320 Speaker 3: least something that's a bit substantial, even if it's half 169 00:07:46,320 --> 00:07:48,920 Speaker 3: your dinner, just to take the edge off. And then third, 170 00:07:48,960 --> 00:07:52,239 Speaker 3: if you end up overeating for whatever reason, it's okay 171 00:07:52,280 --> 00:07:55,880 Speaker 3: to skip dinner. But toast crackers are not dinner raps, 172 00:07:55,920 --> 00:07:58,360 Speaker 3: They're not dinner. So you've got to remember that dinner 173 00:07:58,400 --> 00:08:01,720 Speaker 3: should be a lighter, vegetable and protein rich meal. So 174 00:08:01,760 --> 00:08:04,000 Speaker 3: you're much better to do some tuna and some cut 175 00:08:04,040 --> 00:08:06,640 Speaker 3: up salad later on. If you then feel a bit hungry, 176 00:08:06,840 --> 00:08:08,440 Speaker 3: then say, I haven't had much dinner. I'm going to 177 00:08:08,440 --> 00:08:09,280 Speaker 3: eat a slice of toast. 178 00:08:10,040 --> 00:08:11,800 Speaker 1: Yeah, I agree, And I think it's important to think, 179 00:08:12,000 --> 00:08:13,720 Speaker 1: you know, as you said, not feel guilty for it, 180 00:08:13,760 --> 00:08:16,120 Speaker 1: but really just take a step back and think about 181 00:08:16,120 --> 00:08:18,280 Speaker 1: it quite logically. All right, what did I over eat? 182 00:08:18,600 --> 00:08:20,840 Speaker 1: Was it a ton of rice crackers? And I sampled 183 00:08:20,840 --> 00:08:24,640 Speaker 1: too much of the kid's pasta. Well, that's predominantly carbohydrate. 184 00:08:24,840 --> 00:08:27,320 Speaker 1: So where you might then build a nice, healthy, balanced 185 00:08:27,320 --> 00:08:30,000 Speaker 1: stir fry which had some rice and chickens and veggies 186 00:08:30,000 --> 00:08:32,640 Speaker 1: and some sauce in it, remove the rice component because 187 00:08:32,679 --> 00:08:35,280 Speaker 1: you've already had the carbohydrate kind of need that you 188 00:08:35,360 --> 00:08:38,000 Speaker 1: had for dinner, and just focus on the vegetables, some 189 00:08:38,080 --> 00:08:40,319 Speaker 1: healthy vats, maybe some olive oil when you're cooking it, 190 00:08:40,440 --> 00:08:42,360 Speaker 1: a bit of sauce, and then you know, add the 191 00:08:42,400 --> 00:08:44,439 Speaker 1: protein into that as well, because I think that's probably 192 00:08:44,520 --> 00:08:47,840 Speaker 1: the two biggest components that we lack when we're either 193 00:08:47,920 --> 00:08:50,720 Speaker 1: snacking or filling up on the kids leftovers, is the 194 00:08:50,760 --> 00:08:53,240 Speaker 1: protein and vegetable component, because we know that we don't 195 00:08:53,240 --> 00:08:55,640 Speaker 1: want to give our kids and small children too much protein. 196 00:08:55,679 --> 00:08:56,560 Speaker 2: It's not good for them. 197 00:08:56,800 --> 00:08:58,640 Speaker 1: And we also know, particularly if your kids are a 198 00:08:58,640 --> 00:09:01,319 Speaker 1: lot younger, they're quite fus see when it comes to vegetables, 199 00:09:01,360 --> 00:09:03,520 Speaker 1: and they might be okay eating you know, a casal 200 00:09:03,600 --> 00:09:06,920 Speaker 1: piece of carrots or occasional you know, bit of curecumb up, 201 00:09:06,920 --> 00:09:08,840 Speaker 1: but they're not going to sit down to a really veggy, 202 00:09:08,920 --> 00:09:11,040 Speaker 1: dense sturf fry, which we would recommend for you know, 203 00:09:11,160 --> 00:09:13,880 Speaker 1: ninety nine percent of the adult population. So I think 204 00:09:13,880 --> 00:09:16,640 Speaker 1: it's really just taking a step back and saying, right, 205 00:09:16,720 --> 00:09:19,320 Speaker 1: what is it that I overrate on. If it was 206 00:09:19,400 --> 00:09:22,720 Speaker 1: massive handfuls of nuts, then potentially yeah, you just need 207 00:09:22,760 --> 00:09:24,520 Speaker 1: you know a bit of protein and some of some 208 00:09:24,600 --> 00:09:27,720 Speaker 1: healthy vegetables and maybe a very small serving of carbohydrate 209 00:09:27,760 --> 00:09:29,800 Speaker 1: to kind of complete all round at that dinner. 210 00:09:29,880 --> 00:09:32,079 Speaker 2: I wouldn't be throwing on loads of cheese or. 211 00:09:32,040 --> 00:09:35,199 Speaker 1: Avocado or more olive oil and nuts onto a salad 212 00:09:35,280 --> 00:09:37,480 Speaker 1: or into a sturf fry at dinner, because you've already 213 00:09:37,520 --> 00:09:41,480 Speaker 1: had that nice healthy fat component from overeating on nuts. 214 00:09:41,520 --> 00:09:43,440 Speaker 1: So I think it's just important to really try to 215 00:09:44,120 --> 00:09:47,920 Speaker 1: identify what components you've overeaten. And if this is something 216 00:09:47,960 --> 00:09:51,560 Speaker 1: that happens regularly, like an occasional thing, completely fine. But 217 00:09:51,600 --> 00:09:54,360 Speaker 1: if you're someone who overeats in the afternoon or just 218 00:09:54,400 --> 00:09:57,680 Speaker 1: before dinner very regularly, as Zusie said, it might be 219 00:09:57,720 --> 00:10:00,319 Speaker 1: important to play with the timing of this thing. Can 220 00:10:00,360 --> 00:10:02,600 Speaker 1: you perhaps have your meal with the kids and then 221 00:10:02,640 --> 00:10:04,760 Speaker 1: have a light snack with your hubby later, because I'm 222 00:10:04,880 --> 00:10:07,200 Speaker 1: very much somebody who has two snacks in the afternoon 223 00:10:07,240 --> 00:10:10,000 Speaker 1: and they're more substantial snacks, like it'll be some cheese 224 00:10:10,000 --> 00:10:11,800 Speaker 1: and crackers that it might be a bit of yogurt 225 00:10:11,800 --> 00:10:13,839 Speaker 1: fruit with a bit of nut butter or something, or 226 00:10:13,840 --> 00:10:15,960 Speaker 1: it might be some fruit and nut butter, and then 227 00:10:16,000 --> 00:10:17,920 Speaker 1: it might be a piece of protein toast with a 228 00:10:17,960 --> 00:10:19,920 Speaker 1: bit of I don't know, veggiemotle or something on top. 229 00:10:19,960 --> 00:10:20,240 Speaker 2: Of it. 230 00:10:20,440 --> 00:10:23,720 Speaker 1: So it's really for me about having more balanced and 231 00:10:23,800 --> 00:10:26,120 Speaker 1: bigger snacks in the afternoon to then when I come 232 00:10:26,120 --> 00:10:28,080 Speaker 1: to feed my kids at sort of that five six 233 00:10:28,120 --> 00:10:31,200 Speaker 1: pm mark, feed them, get the bath, at the shower, 234 00:10:31,200 --> 00:10:33,400 Speaker 1: the book routine, get them into bed, and then I'll 235 00:10:33,400 --> 00:10:35,200 Speaker 1: come and sit down and have dinner with Hubby because 236 00:10:35,240 --> 00:10:37,640 Speaker 1: I just prefer to eat my dinner more mindfully, not 237 00:10:37,679 --> 00:10:39,680 Speaker 1: be rushed. And we do eat very differently to what 238 00:10:39,760 --> 00:10:42,040 Speaker 1: the kids eat. David and I will very much eat 239 00:10:42,200 --> 00:10:44,880 Speaker 1: a lot of you know, heavily sort of flavored meals, 240 00:10:44,960 --> 00:10:47,760 Speaker 1: not like in a bad way, just we use a 241 00:10:47,800 --> 00:10:50,720 Speaker 1: lot of different herbs and spices, sometimes chili, you know. 242 00:10:50,720 --> 00:10:52,360 Speaker 1: We eat a lot of fish and salmon, which you know, 243 00:10:52,440 --> 00:10:54,040 Speaker 1: my toddler i'd love her to eat, but she's not 244 00:10:54,080 --> 00:10:56,360 Speaker 1: really there yet. So we eat quite different food to 245 00:10:56,360 --> 00:10:58,120 Speaker 1: what the kids eat, so we prefer to eat that 246 00:10:58,120 --> 00:10:59,840 Speaker 1: a little bit later. And for us, it's just too 247 00:11:00,200 --> 00:11:01,960 Speaker 1: to eat at five o'clock. So that's what works really 248 00:11:01,960 --> 00:11:03,560 Speaker 1: well for us. But I know that if I don't 249 00:11:03,600 --> 00:11:07,760 Speaker 1: have a more substantial, often too substantial afternoon snacks, I 250 00:11:07,800 --> 00:11:09,280 Speaker 1: am going to be hungry and I am going to 251 00:11:09,280 --> 00:11:11,439 Speaker 1: be picking off their dinner plates at that five five 252 00:11:11,600 --> 00:11:14,080 Speaker 1: thirty pm mark. So I think you've given our listeners 253 00:11:14,080 --> 00:11:16,160 Speaker 1: a lot of practical tips today, Susie. I don't really 254 00:11:16,200 --> 00:11:18,120 Speaker 1: have much more to add there, but I think it 255 00:11:18,200 --> 00:11:21,160 Speaker 1: is really important to, you know, just recognize that this 256 00:11:21,200 --> 00:11:23,240 Speaker 1: happens to the best of us, you and I included, 257 00:11:23,320 --> 00:11:26,200 Speaker 1: and if it is something that you're doing more regularly 258 00:11:26,240 --> 00:11:28,640 Speaker 1: than not, it is probably an important time to kind 259 00:11:28,640 --> 00:11:30,800 Speaker 1: of think, all right, what is actually happening here, and 260 00:11:30,880 --> 00:11:33,920 Speaker 1: how can I be really proactive in changing this behavior 261 00:11:34,120 --> 00:11:36,280 Speaker 1: if it's not leading me closer to the goals that 262 00:11:36,320 --> 00:11:38,080 Speaker 1: I have for my health or for my nutrition. 263 00:11:38,800 --> 00:11:40,760 Speaker 3: True, and I think keep in mind that the biggest 264 00:11:40,760 --> 00:11:44,600 Speaker 3: predicture of food consumption is availability. So if you come 265 00:11:44,640 --> 00:11:47,240 Speaker 3: home from work hungry, you open the fridge and you 266 00:11:47,320 --> 00:11:51,160 Speaker 3: see dip, you see cheese, you see crackers, you'll eat them. 267 00:11:51,240 --> 00:11:53,320 Speaker 3: It's not that you're weak, you're human. So you've got 268 00:11:53,360 --> 00:11:55,560 Speaker 3: to keep food like that that you know you're more 269 00:11:55,559 --> 00:11:58,280 Speaker 3: prone to over eating out of sight. So pack it 270 00:11:58,320 --> 00:12:00,200 Speaker 3: away in those kind of containers in the free so 271 00:12:00,240 --> 00:12:02,800 Speaker 3: you don't see it straight away. Maybe have a bowl 272 00:12:02,800 --> 00:12:04,640 Speaker 3: of cut up veggies in the fridge door. Or buy 273 00:12:04,679 --> 00:12:07,160 Speaker 3: a lower cow thing like a sorcerer to zeki, which 274 00:12:07,200 --> 00:12:09,559 Speaker 3: won't cause undue damage if you do sort of need 275 00:12:09,640 --> 00:12:12,400 Speaker 3: something quickly when you walk in. And then just keep 276 00:12:12,440 --> 00:12:14,400 Speaker 3: in mind that the later dinner gets, the smaller it 277 00:12:14,400 --> 00:12:17,440 Speaker 3: can be, which does give license to having something at 278 00:12:17,480 --> 00:12:19,679 Speaker 3: five o'clock, and then if you're eating at seven thirty eight, 279 00:12:19,720 --> 00:12:21,520 Speaker 3: you might only need a few dumplings, but a whole 280 00:12:21,520 --> 00:12:25,600 Speaker 3: load of veggies. Which leads me to actually news breaking announcement. 281 00:12:26,600 --> 00:12:31,920 Speaker 3: They have deleted my Bird's Eye cauliflower rice rosotto. Now 282 00:12:31,960 --> 00:12:34,760 Speaker 3: I'm devastated because I think it was an amazing product. 283 00:12:34,760 --> 00:12:36,520 Speaker 3: They had a fried rice one as well, and it 284 00:12:36,559 --> 00:12:38,760 Speaker 3: was a great way to bulk up Asian type dishes 285 00:12:38,920 --> 00:12:40,840 Speaker 3: or have a light meal, and it's been deleted. 286 00:12:40,880 --> 00:12:44,080 Speaker 2: Leanne, so you've heard it here first on the podcast. 287 00:12:44,200 --> 00:12:44,720 Speaker 2: Very upsetting. 288 00:12:44,800 --> 00:12:46,720 Speaker 3: Right to Bird's Eye and tell them how appalled you are, 289 00:12:46,720 --> 00:12:48,880 Speaker 3: because I am. But I just thought of that because 290 00:12:48,920 --> 00:12:50,960 Speaker 3: that's how I bulk up meals, particularly when they're later 291 00:12:51,000 --> 00:12:53,200 Speaker 3: on in the evening. But you are going to share 292 00:12:53,400 --> 00:12:56,360 Speaker 3: now about some new data on the Japanese diet. 293 00:12:56,920 --> 00:12:57,600 Speaker 2: Yes, I am. 294 00:12:57,679 --> 00:13:00,400 Speaker 1: So there's some exciting new research and I've been Japan 295 00:13:00,400 --> 00:13:02,600 Speaker 1: a couple of times, and I must say I absolutely 296 00:13:02,640 --> 00:13:05,439 Speaker 1: love it. I'm a massive fan of a Japanese cuisine. 297 00:13:05,559 --> 00:13:08,840 Speaker 1: But I will say that particularly what the majority of 298 00:13:08,880 --> 00:13:10,800 Speaker 1: is eat, myself included, even if we go to your 299 00:13:10,920 --> 00:13:15,360 Speaker 1: nicer type Japanese restaurant, it is still quite Western style 300 00:13:15,520 --> 00:13:18,440 Speaker 1: Japanese food. So this article, which was written up in 301 00:13:18,440 --> 00:13:22,680 Speaker 1: the Conversation is a traditional Japanese diet is associated with 302 00:13:22,800 --> 00:13:26,720 Speaker 1: less brain shrinkage in women compared to a Western style diet. 303 00:13:26,840 --> 00:13:29,720 Speaker 1: So it's a newer article that is essentially just published 304 00:13:29,720 --> 00:13:31,560 Speaker 1: this week, and I think it's a really good one. 305 00:13:31,760 --> 00:13:34,080 Speaker 1: But I think the key difference is to understand that 306 00:13:34,120 --> 00:13:37,040 Speaker 1: it's a traditional Japanese diet, which will break it down 307 00:13:37,040 --> 00:13:39,240 Speaker 1: and we'll go through it. It's not really the type 308 00:13:39,280 --> 00:13:41,840 Speaker 1: of Western Japanese Just going down to your local sushi 309 00:13:41,880 --> 00:13:44,079 Speaker 1: train is not going to give you the benefits from 310 00:13:44,080 --> 00:13:45,520 Speaker 1: a brain health perspective. 311 00:13:45,880 --> 00:13:47,000 Speaker 2: So there's been a lot of. 312 00:13:46,960 --> 00:13:51,520 Speaker 1: Research around cognition dementia early onset dementia for a lot 313 00:13:51,520 --> 00:13:54,200 Speaker 1: of years now, and it's estimated that worldwide there are 314 00:13:54,280 --> 00:13:57,920 Speaker 1: over fifty five million people that have cognitive decline or 315 00:13:57,960 --> 00:14:01,560 Speaker 1: dementia so the numbers are absolutely massive. Both of my 316 00:14:01,679 --> 00:14:04,760 Speaker 1: grandparents suffered from dementia, so it's in my family. It's 317 00:14:04,800 --> 00:14:07,839 Speaker 1: something I'm very conscious of. My parents both do crosswords, 318 00:14:07,880 --> 00:14:10,480 Speaker 1: they both take fish oil. They're both very conscious of 319 00:14:10,520 --> 00:14:13,160 Speaker 1: this sort of demension link that we have in our families. 320 00:14:13,200 --> 00:14:15,800 Speaker 1: So whenever I see a bit of research around cognitive 321 00:14:15,800 --> 00:14:17,880 Speaker 1: health or dementia, I always sort of perk up that 322 00:14:17,920 --> 00:14:20,320 Speaker 1: little bit and think, okay, right, I've got to see 323 00:14:20,360 --> 00:14:21,320 Speaker 1: if there's anything more we. 324 00:14:21,280 --> 00:14:22,240 Speaker 2: Can implement here. 325 00:14:22,360 --> 00:14:25,400 Speaker 1: So fifty five million people worldwide is a huge number, 326 00:14:25,400 --> 00:14:27,440 Speaker 1: and they're actually predicting that this number is going to 327 00:14:27,520 --> 00:14:31,000 Speaker 1: skyrocket over the next few decades as the population ages 328 00:14:31,320 --> 00:14:34,280 Speaker 1: and as sadly our diets get worse and worse, because 329 00:14:34,280 --> 00:14:36,640 Speaker 1: that's honestly what's happened over the last few decades. We're 330 00:14:36,680 --> 00:14:40,440 Speaker 1: not getting healthier, we're getting more unhealthy. So it's not 331 00:14:40,640 --> 00:14:43,080 Speaker 1: something that we have a whole lot of control over 332 00:14:43,120 --> 00:14:47,160 Speaker 1: because there are some genetic predisposition factors involved, but there 333 00:14:47,160 --> 00:14:51,640 Speaker 1: are also some modifiable risk factors or lifestyle habits. Certainly, 334 00:14:51,680 --> 00:14:55,240 Speaker 1: things like smoking, obesity, lack of exercise. These have all 335 00:14:55,280 --> 00:14:57,200 Speaker 1: been shown in the research to be linked to a 336 00:14:57,320 --> 00:14:59,760 Speaker 1: higher risk of dementia. So there are certainly some things 337 00:14:59,800 --> 00:15:02,960 Speaker 1: that you do have control over and others, sadly more 338 00:15:03,000 --> 00:15:06,600 Speaker 1: from a genetic component, we don't have too much control over. Now, 339 00:15:06,680 --> 00:15:10,560 Speaker 1: the research around cognitive health has really shown that one 340 00:15:10,560 --> 00:15:14,200 Speaker 1: of the most beneficial diets is a Mediterranean diet. So 341 00:15:14,280 --> 00:15:16,320 Speaker 1: this has been shown to have a really positive effect 342 00:15:16,400 --> 00:15:19,800 Speaker 1: on brain health essentially, and on some important metrics of 343 00:15:19,840 --> 00:15:23,560 Speaker 1: a healthy brain such as total brain volume, cortisol thickness, 344 00:15:23,560 --> 00:15:25,920 Speaker 1: and the integrity of the white matter in your brain 345 00:15:25,960 --> 00:15:28,200 Speaker 1: as well. So we do know that following a very 346 00:15:28,800 --> 00:15:30,960 Speaker 1: Mediterranean style diet. 347 00:15:30,720 --> 00:15:33,120 Speaker 2: Can be very helpful for brain health. 348 00:15:33,400 --> 00:15:36,040 Speaker 1: But now this newer I guess research and study is 349 00:15:36,040 --> 00:15:39,640 Speaker 1: showing this that also following a traditional Japanese style diet 350 00:15:40,040 --> 00:15:42,560 Speaker 1: may also be beneficial for brain health as well. 351 00:15:42,640 --> 00:15:43,840 Speaker 2: So we do know. 352 00:15:43,920 --> 00:15:47,760 Speaker 1: That the populations in Japan are renowned for their longevity. 353 00:15:48,000 --> 00:15:50,000 Speaker 1: If you've ever heard of the Blue zones, I think so. 354 00:15:50,000 --> 00:15:52,280 Speaker 1: Susie and I have talked about the Blue zones a 355 00:15:52,280 --> 00:15:54,600 Speaker 1: little bit on the podcast as well. They're areas in 356 00:15:54,640 --> 00:15:58,000 Speaker 1: the world where people are known to live exceptionally long lives, 357 00:15:58,040 --> 00:16:00,200 Speaker 1: like you know, well into the nineties if not into 358 00:16:00,240 --> 00:16:02,400 Speaker 1: the hundreds as well. And there's a few key areas 359 00:16:02,440 --> 00:16:05,120 Speaker 1: around the world, and Japan is one of those areas 360 00:16:05,160 --> 00:16:08,720 Speaker 1: as well. So it's traditional Japanese style diet is really 361 00:16:08,840 --> 00:16:15,560 Speaker 1: characterized by foods such as rice fish, shellfish, at amamaie tofu, soybeans, 362 00:16:15,600 --> 00:16:19,240 Speaker 1: and fruit, particularly citrus type fruits as well. But what 363 00:16:19,400 --> 00:16:22,480 Speaker 1: makes their diet very unique is that they use a 364 00:16:22,520 --> 00:16:26,280 Speaker 1: lot of fermented foods, particularly things like miso, which is 365 00:16:26,320 --> 00:16:28,080 Speaker 1: a fermented soybean paste. 366 00:16:28,160 --> 00:16:30,000 Speaker 2: They have seaweed, they have pickles. 367 00:16:30,000 --> 00:16:32,640 Speaker 1: They also have things that are really high in antioxidants 368 00:16:32,640 --> 00:16:35,440 Speaker 1: such as green tea. Now we talked about the soybeans, 369 00:16:35,480 --> 00:16:37,440 Speaker 1: they use soybeans sprouts as well. 370 00:16:37,800 --> 00:16:40,000 Speaker 2: I think are they called nato or nato. 371 00:16:40,160 --> 00:16:42,840 Speaker 1: That's quite traditional Japanese and that's a fermented type of 372 00:16:42,920 --> 00:16:46,120 Speaker 1: bean as well, that's quite popular. And also good quality 373 00:16:46,160 --> 00:16:49,240 Speaker 1: mushrooms such as chataki mushrooms as well. And I also 374 00:16:49,280 --> 00:16:52,320 Speaker 1: think the important thing to note in a traditional Japanese 375 00:16:52,360 --> 00:16:55,280 Speaker 1: style diet it's very low in the intake of red 376 00:16:55,320 --> 00:16:58,360 Speaker 1: meat and very low in the intake of coffee, and 377 00:16:58,440 --> 00:17:01,720 Speaker 1: depending on I guess food to even more gender specific, 378 00:17:01,760 --> 00:17:04,720 Speaker 1: it's quite low in alcohol particularly for the females. The 379 00:17:04,760 --> 00:17:08,399 Speaker 1: men seem to enjoy their sake a little bit as well. 380 00:17:08,760 --> 00:17:11,880 Speaker 1: So it is also worth noting that Japanese culture, there's 381 00:17:11,920 --> 00:17:14,520 Speaker 1: not a whole lot of obesity in that culture compared 382 00:17:14,560 --> 00:17:18,560 Speaker 1: to somewhere like Australia, and how the Japanese seemed to 383 00:17:18,560 --> 00:17:21,320 Speaker 1: be raised was really enjoying the meals at a dining 384 00:17:21,400 --> 00:17:24,399 Speaker 1: table and really having those good conversations and having the 385 00:17:24,440 --> 00:17:26,439 Speaker 1: family aspect to meals, whereas when you look at a 386 00:17:26,440 --> 00:17:29,240 Speaker 1: traditional Western style diet, a lot of people are eating 387 00:17:29,240 --> 00:17:31,240 Speaker 1: on the run. We're eating in front of a screen. 388 00:17:31,560 --> 00:17:33,520 Speaker 1: You know, we're not so used to sitting at a 389 00:17:33,560 --> 00:17:37,240 Speaker 1: dining table eating mindfully. The Japanese have a beautiful concept 390 00:17:37,320 --> 00:17:40,280 Speaker 1: called is it hurry harr butcher or it's eat until 391 00:17:40,359 --> 00:17:42,919 Speaker 1: eight parts full. You know, we don't seem to do 392 00:17:42,960 --> 00:17:44,639 Speaker 1: a lot of that in austral A lot of us 393 00:17:44,720 --> 00:17:47,119 Speaker 1: tend to eat too quickly, we eat while we're distracted, 394 00:17:47,200 --> 00:17:50,920 Speaker 1: We eat well past satisfaction levels into you know, I'm 395 00:17:50,960 --> 00:17:52,120 Speaker 1: actually too. 396 00:17:51,920 --> 00:17:53,440 Speaker 2: Full or I'm over full as well. 397 00:17:53,480 --> 00:17:56,440 Speaker 1: So there's a lot of beautiful principles within the Japanese culture, 398 00:17:56,760 --> 00:17:58,720 Speaker 1: not just what they put in their mouth. But how 399 00:17:58,760 --> 00:18:01,400 Speaker 1: they actually eat their meal as well, when it comes 400 00:18:01,400 --> 00:18:04,119 Speaker 1: to eating with loved ones, eating around a dining table, 401 00:18:04,160 --> 00:18:08,120 Speaker 1: eating very mindfully, and eating until satisfied not over full 402 00:18:08,160 --> 00:18:11,080 Speaker 1: as well. So the culture itself is beautiful when it 403 00:18:11,080 --> 00:18:13,320 Speaker 1: comes to health and weight loss, but there is actually 404 00:18:13,320 --> 00:18:16,159 Speaker 1: some brain health benefits as well. So in this new study, 405 00:18:16,480 --> 00:18:20,200 Speaker 1: the sample size was just over sixteen hundred Japanese adults 406 00:18:20,280 --> 00:18:23,240 Speaker 1: age forty to eighty nine, so a really good I 407 00:18:23,240 --> 00:18:25,639 Speaker 1: guess subset of people, and well into that close to 408 00:18:25,760 --> 00:18:28,680 Speaker 1: ninety age group as well, which is good. Now they 409 00:18:29,080 --> 00:18:32,919 Speaker 1: identify the participants typical diet by asking them to record 410 00:18:32,960 --> 00:18:35,119 Speaker 1: everything that they ate and drank for three days, so 411 00:18:35,160 --> 00:18:37,960 Speaker 1: there is a little bit of potential you know, error 412 00:18:37,960 --> 00:18:40,320 Speaker 1: is there, I guess, because you're relying on people's recall 413 00:18:40,359 --> 00:18:43,560 Speaker 1: and memories. But then they were also given disposable cameras 414 00:18:43,560 --> 00:18:46,120 Speaker 1: to take pictures of their plates before and after their meal, 415 00:18:46,320 --> 00:18:48,520 Speaker 1: so they could produce a visual record of what they 416 00:18:48,680 --> 00:18:50,440 Speaker 1: ate and how much they ate as well. 417 00:18:50,840 --> 00:18:52,440 Speaker 2: So combining the written. 418 00:18:52,160 --> 00:18:55,639 Speaker 1: Diet record with also the photographs, they then calculated a 419 00:18:55,680 --> 00:18:58,720 Speaker 1: person's average daily food intake and it gave them a 420 00:18:58,720 --> 00:19:01,439 Speaker 1: bit of a I guess a baseline measure of what 421 00:19:01,520 --> 00:19:05,639 Speaker 1: their normal eating habits were. So based on those dietary records, 422 00:19:05,680 --> 00:19:08,679 Speaker 1: they found five hundred and eighty nine participants followed a 423 00:19:08,720 --> 00:19:12,560 Speaker 1: traditional Japanese diet, and a further six hundred and ninety 424 00:19:12,640 --> 00:19:16,320 Speaker 1: seven participants ateed typical Western style diet, and that was 425 00:19:16,440 --> 00:19:20,080 Speaker 1: very much characterized by a high consumption of refined carbohydrates, 426 00:19:20,160 --> 00:19:23,679 Speaker 1: high fat foods, soft drinks, alcohol, takeaways, and then a 427 00:19:23,800 --> 00:19:26,600 Speaker 1: very small number of participants, so three hundred and fifty 428 00:19:26,840 --> 00:19:29,720 Speaker 1: eight a diet containing a higher than average amount of 429 00:19:29,800 --> 00:19:33,800 Speaker 1: plant based foods. This was classified as whole grains, vegetables, fruits, 430 00:19:33,840 --> 00:19:36,879 Speaker 1: and dairy products. The researchers named the style of eating 431 00:19:36,920 --> 00:19:41,320 Speaker 1: the vegetable fruit dairy diet so onhilce. They analyzed all 432 00:19:41,320 --> 00:19:43,720 Speaker 1: of these different diets in the subgroups of people. 433 00:19:43,640 --> 00:19:46,200 Speaker 2: Where their diet sat. They actually found. 434 00:19:45,840 --> 00:19:50,160 Speaker 1: That overall, women who followed the traditional Japanese diet had 435 00:19:50,240 --> 00:19:53,639 Speaker 1: less brain shrinkage over the two year study periods that 436 00:19:53,720 --> 00:19:56,360 Speaker 1: actually studied their brains and they did scans on them 437 00:19:56,600 --> 00:20:00,200 Speaker 1: compared to women who followed a traditional Western style diet. 438 00:20:00,040 --> 00:20:02,760 Speaker 1: It was less clear about what the effects with the 439 00:20:02,840 --> 00:20:06,240 Speaker 1: vegetable fruit dairy diet had and that was potentially due 440 00:20:06,240 --> 00:20:09,320 Speaker 1: to the smaller number of participants in that group. Now, 441 00:20:09,400 --> 00:20:12,359 Speaker 1: the interesting thing was that the brain shrinkage of the 442 00:20:12,440 --> 00:20:15,399 Speaker 1: Japanese diet compared to the Western star diet was only 443 00:20:15,440 --> 00:20:18,280 Speaker 1: apparent in women. That actually didn't see any difference in 444 00:20:18,320 --> 00:20:20,680 Speaker 1: the amount of brain shrinkage in men, which I thought 445 00:20:20,760 --> 00:20:23,440 Speaker 1: was quite fascinating. And they sort of gave a couple 446 00:20:23,480 --> 00:20:26,320 Speaker 1: of reasons for why this might be. They sort of 447 00:20:26,359 --> 00:20:29,119 Speaker 1: thought that in those traditional Japanese style diets there were 448 00:20:29,160 --> 00:20:33,080 Speaker 1: certain nutrients such as magnesium, plant estrogens found in fish 449 00:20:33,119 --> 00:20:36,240 Speaker 1: and mushrooms and whole grains and leg rooms. These nutrients 450 00:20:36,280 --> 00:20:40,480 Speaker 1: seemed to have a positive stronger effect on women's brains. Now, 451 00:20:40,520 --> 00:20:42,840 Speaker 1: the other thing that they sort of found as well, 452 00:20:42,840 --> 00:20:45,400 Speaker 1: potentially lifestyle factor is that they didn't look too much 453 00:20:45,440 --> 00:20:49,720 Speaker 1: into but things like smoking, sometimes obesity, and other things 454 00:20:49,840 --> 00:20:54,960 Speaker 1: like men preferred to preference more carbohydrates, potentially also refined 455 00:20:54,960 --> 00:20:58,679 Speaker 1: carbohydrates like more noodles and white rice, and also alcoholic 456 00:20:58,680 --> 00:21:01,120 Speaker 1: beverages such as saki compared. 457 00:21:00,720 --> 00:21:01,760 Speaker 2: To what women did. 458 00:21:01,960 --> 00:21:06,160 Speaker 1: So also these factors may have contributed to brain trinkage 459 00:21:06,160 --> 00:21:08,840 Speaker 1: as well. They weren't sort of sure, So I think 460 00:21:08,840 --> 00:21:12,040 Speaker 1: it's new and emerging research. It's not enough to say 461 00:21:12,240 --> 00:21:15,639 Speaker 1: a Japanese style diet, a traditional Japanese style diet will 462 00:21:15,960 --> 00:21:18,800 Speaker 1: help with cognitive function. But I think that there are 463 00:21:18,880 --> 00:21:21,359 Speaker 1: many many things we can take away from this, particularly 464 00:21:21,359 --> 00:21:24,800 Speaker 1: how neutrine rich a Japanese diet is, because we've got 465 00:21:25,119 --> 00:21:29,200 Speaker 1: huge amounts of vitamins, minerals, polyfeenos hid or chemicals, great 466 00:21:29,200 --> 00:21:32,600 Speaker 1: amounts of unsaturated fatty acids. All of these components are 467 00:21:32,640 --> 00:21:36,480 Speaker 1: known for the antioxidants and their anti inflammatory effects, which 468 00:21:36,520 --> 00:21:40,040 Speaker 1: is going to help basically the brain work at its 469 00:21:40,119 --> 00:21:42,960 Speaker 1: best and those neurons to keep firing and minimize any 470 00:21:43,000 --> 00:21:46,680 Speaker 1: sort of potential brain degradation long term. So I do 471 00:21:46,720 --> 00:21:49,159 Speaker 1: think that we need a lot more further research in 472 00:21:49,200 --> 00:21:51,960 Speaker 1: this area. But trying to embrace a lot of the 473 00:21:52,040 --> 00:21:55,720 Speaker 1: elements of the traditional Japanese culture within our traditional Western 474 00:21:55,760 --> 00:21:58,880 Speaker 1: style diet will only give you positive health benefits. 475 00:21:58,880 --> 00:21:59,480 Speaker 2: So it's trying to. 476 00:21:59,480 --> 00:22:02,360 Speaker 1: Swap a lot of your meat, particularly that process type meat, 477 00:22:02,400 --> 00:22:06,800 Speaker 1: for more fish, seafood, soy tofus at a marmae, trying 478 00:22:06,840 --> 00:22:08,720 Speaker 1: to use a lot of things like miso paste. I 479 00:22:08,760 --> 00:22:11,000 Speaker 1: love making you know, salad dressings out of I added 480 00:22:11,080 --> 00:22:14,720 Speaker 1: into my soups, things like seaweed and chataki mushrooms, adding 481 00:22:14,760 --> 00:22:17,239 Speaker 1: them into your salads, into your surf fries, and as 482 00:22:17,280 --> 00:22:20,399 Speaker 1: much as possible fermented foods for their probotic effect in 483 00:22:20,520 --> 00:22:22,600 Speaker 1: terms of improving your gut health as well. 484 00:22:22,880 --> 00:22:24,200 Speaker 2: So all of these things, if. 485 00:22:24,119 --> 00:22:28,280 Speaker 1: You can build them into a better quality, whole food 486 00:22:28,320 --> 00:22:30,440 Speaker 1: based diet, you're only going to reap benefits from a 487 00:22:30,480 --> 00:22:34,440 Speaker 1: health perspective and even potentially maybe even a cognitive perspective 488 00:22:34,480 --> 00:22:35,119 Speaker 1: longer term. 489 00:22:35,560 --> 00:22:37,760 Speaker 3: True, And I think for me the standout is just 490 00:22:37,800 --> 00:22:40,720 Speaker 3: the extremely high amount of Amiga three that they consume 491 00:22:40,760 --> 00:22:43,320 Speaker 3: on a daily basis. You know, it's recommended in Australia 492 00:22:43,359 --> 00:22:46,240 Speaker 3: that we have two serves of fish each week. Really 493 00:22:46,280 --> 00:22:49,480 Speaker 3: the Japanese average intake is so much higher than that. Now, 494 00:22:49,480 --> 00:22:53,119 Speaker 3: it's not an inexpensive food sashimi, but certainly just adding 495 00:22:53,160 --> 00:22:55,000 Speaker 3: more oily fish into the diet you will get some 496 00:22:55,080 --> 00:22:57,920 Speaker 3: of those benefits. And I think green tea is massive. 497 00:22:58,000 --> 00:23:00,720 Speaker 3: We know how beneficial it is from an antiox perspective 498 00:23:00,760 --> 00:23:04,040 Speaker 3: in general, and it also I find it really useful 499 00:23:04,080 --> 00:23:07,560 Speaker 3: with sugar cravings because it's sort of that really changes 500 00:23:07,600 --> 00:23:09,320 Speaker 3: that the taste of the palette. And I think you 501 00:23:09,320 --> 00:23:11,400 Speaker 3: can find some great I know the old English tea 502 00:23:11,440 --> 00:23:15,359 Speaker 3: shop has got this divine pomegranate green tea which is 503 00:23:15,520 --> 00:23:18,320 Speaker 3: calorie free. But if you find green tea a little 504 00:23:18,359 --> 00:23:21,560 Speaker 3: bit acidic and a bit harsh, I find the pomegranate 505 00:23:22,080 --> 00:23:24,720 Speaker 3: version is also lemon are really really nice, So that 506 00:23:24,840 --> 00:23:28,520 Speaker 3: is something to add into your daily routine. I used 507 00:23:28,560 --> 00:23:30,320 Speaker 3: to always have green tea after a meal and I've 508 00:23:30,320 --> 00:23:32,400 Speaker 3: stopped and it's just reminded me it's such a positive 509 00:23:32,440 --> 00:23:34,879 Speaker 3: thing we can do for cell health. So particularly at 510 00:23:34,920 --> 00:23:37,320 Speaker 3: the moment it's winter, it's particularly chilli right down the 511 00:23:37,400 --> 00:23:40,119 Speaker 3: Eastern seaboard, green tea is a great way to have 512 00:23:40,200 --> 00:23:42,840 Speaker 3: a lot more warm beverages, minus the extreme milks of 513 00:23:42,880 --> 00:23:45,679 Speaker 3: coffee and hot chocolates, except for, of course, the hot 514 00:23:45,720 --> 00:23:48,120 Speaker 3: chocolate we're about to bring out, because we're strongly encouraging 515 00:23:48,160 --> 00:23:50,679 Speaker 3: you to enjoy that great some really and you always 516 00:23:50,680 --> 00:23:53,080 Speaker 3: good at the research papers. But I am going to 517 00:23:53,160 --> 00:23:58,040 Speaker 3: shift the gear out to chips because we found a 518 00:23:58,160 --> 00:24:02,840 Speaker 3: particularly nice pre cut chip at the supermarket. Now I 519 00:24:02,840 --> 00:24:05,240 Speaker 3: will preface this segment by saying we're not saying that 520 00:24:05,280 --> 00:24:07,560 Speaker 3: it's better than making your own sweet potato or potato 521 00:24:07,640 --> 00:24:10,720 Speaker 3: fries from actual potatoes. What we're saying is that it 522 00:24:10,800 --> 00:24:13,320 Speaker 3: actually is very tricky to find a pre cut chip 523 00:24:13,359 --> 00:24:16,480 Speaker 3: that doesn't have loads and loads of processed vegetable oil. 524 00:24:16,840 --> 00:24:19,440 Speaker 3: Sometimes the chips in the supermarket are as low as 525 00:24:19,440 --> 00:24:23,040 Speaker 3: sixty seventy percent potato. And I LeAnn have found one 526 00:24:23,480 --> 00:24:27,120 Speaker 3: that I think is amazing now. It is a product 527 00:24:27,119 --> 00:24:29,320 Speaker 3: that you can only find in woolies. I haven't seen 528 00:24:29,359 --> 00:24:33,399 Speaker 3: it in coals, and it's called the Strong Roots Company 529 00:24:33,480 --> 00:24:36,119 Speaker 3: Proper Chips. They're in a purple bag. They also have 530 00:24:36,240 --> 00:24:39,159 Speaker 3: a sweet potato version, but I have just been buying 531 00:24:39,240 --> 00:24:43,280 Speaker 3: the potato one because lean. It is ninety seven percent 532 00:24:43,320 --> 00:24:46,560 Speaker 3: potato and just three percent vegetable oil, which means it's 533 00:24:46,560 --> 00:24:49,440 Speaker 3: actually a low fat food still with those nutritionals, so 534 00:24:49,480 --> 00:24:53,200 Speaker 3: it's basically one hundred percent potato. And most importantly, when 535 00:24:53,240 --> 00:24:55,240 Speaker 3: you put it into the oven, so I just get 536 00:24:55,280 --> 00:24:59,000 Speaker 3: the baking tray and put them in, so nothing needed. 537 00:24:59,240 --> 00:25:01,879 Speaker 3: They actually take really good. The kids love them, which 538 00:25:01,920 --> 00:25:05,840 Speaker 3: is such a win to a quick and easy dinner addition, 539 00:25:06,240 --> 00:25:09,639 Speaker 3: without doing all the potatoes, cutting them, washing them, and 540 00:25:09,680 --> 00:25:12,640 Speaker 3: it's got the skin on the potato, which is so good. Now, 541 00:25:13,080 --> 00:25:16,040 Speaker 3: the downside is that they are imported. They're not Australian. 542 00:25:16,119 --> 00:25:19,119 Speaker 3: I think they come from the UK, and they're not cheap. 543 00:25:19,160 --> 00:25:22,760 Speaker 3: They're seven dollars fifty per bag. Now I get four 544 00:25:22,800 --> 00:25:25,480 Speaker 3: serves out of that. It certainly feeds both my twins 545 00:25:25,680 --> 00:25:28,520 Speaker 3: and Chris as well, and I don't really eat them, 546 00:25:28,560 --> 00:25:30,760 Speaker 3: but there's certainly four serves in there. But we want 547 00:25:30,760 --> 00:25:32,760 Speaker 3: to really say it's not inexpensive. We know it's a 548 00:25:32,840 --> 00:25:36,080 Speaker 3: lot cheaper. Well is it cheaper? Potatoes aren't overly cheap. 549 00:25:36,200 --> 00:25:38,639 Speaker 2: It's definitely cheaper to do your own. Absolutely yeah, but 550 00:25:38,720 --> 00:25:39,280 Speaker 2: a bag. 551 00:25:39,119 --> 00:25:41,600 Speaker 3: Of potatoes what five six bucks? Like, it's definitely cheaper 552 00:25:41,600 --> 00:25:44,360 Speaker 3: to do your own. But these are the if you're 553 00:25:44,359 --> 00:25:47,320 Speaker 3: buying pre made chips, these are by far and away 554 00:25:47,600 --> 00:25:48,639 Speaker 3: the best nutritionally. 555 00:25:49,320 --> 00:25:49,480 Speaker 2: Now. 556 00:25:49,480 --> 00:25:51,639 Speaker 3: They used to have Wooly steakhouse chips. They don't have 557 00:25:51,680 --> 00:25:54,400 Speaker 3: them anymore. I can't find them again. They were very 558 00:25:54,400 --> 00:25:57,760 Speaker 3: similar nutritionals in an Australian product. So but yeah, I 559 00:25:57,760 --> 00:25:59,879 Speaker 3: can't fault them, and I usually whenever I do so 560 00:26:00,200 --> 00:26:02,640 Speaker 3: on a Monday for the kids, I always do these 561 00:26:02,680 --> 00:26:03,840 Speaker 3: with them and they love them. 562 00:26:04,040 --> 00:26:05,840 Speaker 2: I love them too. It's just a shame they're imported 563 00:26:05,880 --> 00:26:08,960 Speaker 2: from Ireland. It is a shame. Where else would a potato. 564 00:26:08,640 --> 00:26:09,520 Speaker 3: Go a potato? 565 00:26:11,240 --> 00:26:13,400 Speaker 2: We do like potato on island, but yeah, it's a shame. 566 00:26:13,920 --> 00:26:16,359 Speaker 3: The problem in Australia the cost of food is so 567 00:26:16,600 --> 00:26:19,280 Speaker 3: high and it's so hard for brands to keep competitive 568 00:26:19,320 --> 00:26:23,840 Speaker 3: in supermarket, so it's a really tricky one. So I think, yeah, 569 00:26:24,040 --> 00:26:26,639 Speaker 3: I agree they're imported, but in terms of you know, 570 00:26:26,640 --> 00:26:28,480 Speaker 3: if you're happy to spend a little bit more for 571 00:26:28,520 --> 00:26:30,920 Speaker 3: a really good quality because we were just saying before 572 00:26:30,920 --> 00:26:33,880 Speaker 3: we hopped on, like hot chips are not cheap. If 573 00:26:33,920 --> 00:26:36,440 Speaker 3: you go to the chargirl Charlie's and by chips, they're 574 00:26:36,440 --> 00:26:39,000 Speaker 3: like seven ten bucks just for fried potato and s 575 00:26:39,040 --> 00:26:41,520 Speaker 3: nowhere near as good quality as this. So it's not 576 00:26:41,520 --> 00:26:42,120 Speaker 3: like they're cheap. 577 00:26:42,240 --> 00:26:42,400 Speaker 2: Man. 578 00:26:42,440 --> 00:26:43,840 Speaker 1: Back in the day when we were kids, it's like 579 00:26:43,920 --> 00:26:45,400 Speaker 1: to you know, your parents will give you two dollars, 580 00:26:45,440 --> 00:26:47,240 Speaker 1: you'd walk down to the corner fish and chip store. 581 00:26:47,240 --> 00:26:47,920 Speaker 2: You'd have more chip. 582 00:26:47,960 --> 00:26:49,560 Speaker 1: You could feed eight friends with the amount of chips 583 00:26:49,600 --> 00:26:51,840 Speaker 1: you'd get for two bucks. These days, like are small 584 00:26:51,880 --> 00:26:53,960 Speaker 1: serving your chips. You're like, you know, twelve dollars for 585 00:26:54,240 --> 00:26:56,320 Speaker 1: you know, half the amount and used to get back then, 586 00:26:56,480 --> 00:26:59,080 Speaker 1: so it's not it's you know, these has certainly got 587 00:26:59,119 --> 00:27:00,960 Speaker 1: to be tubutter than go into your local fish and 588 00:27:01,040 --> 00:27:03,399 Speaker 1: chip shop, but it is always going to be cheaper 589 00:27:03,520 --> 00:27:05,720 Speaker 1: or more budget friendly to make them yourself at home. 590 00:27:05,800 --> 00:27:07,840 Speaker 1: If you're going to buy frozen chips, these are by 591 00:27:07,920 --> 00:27:10,000 Speaker 1: far some of the best on the market. I will 592 00:27:10,000 --> 00:27:13,080 Speaker 1: say Susie that these are my preference the strong roots 593 00:27:13,119 --> 00:27:15,159 Speaker 1: proper chips because a they have the skin on and 594 00:27:15,200 --> 00:27:17,399 Speaker 1: like you said, they use a very minimal amount of oil. 595 00:27:17,440 --> 00:27:19,359 Speaker 1: Most frozen chips use a lot of oil, so the 596 00:27:19,400 --> 00:27:22,919 Speaker 1: calorie content is higher. I don't love the sweet potato 597 00:27:22,960 --> 00:27:26,119 Speaker 1: version of these as much because they are more I 598 00:27:26,119 --> 00:27:29,000 Speaker 1: think like battered. So the sweet potato versions are eighty 599 00:27:29,080 --> 00:27:32,920 Speaker 1: nine percent sweet potato. They also add vegetable oil, potato starch, 600 00:27:33,040 --> 00:27:36,600 Speaker 1: rice flour, ammoth flour, corn flour, corn starch, salt, and paprika, 601 00:27:36,880 --> 00:27:38,639 Speaker 1: so they are sort of they do have more like 602 00:27:38,680 --> 00:27:41,480 Speaker 1: a seasoning and coating on them versus the potato chips 603 00:27:41,520 --> 00:27:44,800 Speaker 1: are literally just potato from Ireland with some spray oil 604 00:27:44,840 --> 00:27:47,080 Speaker 1: on it, I imagine, so they're very, very clean, not 605 00:27:47,119 --> 00:27:49,640 Speaker 1: that there's anything overly wrong with the ingredients that they 606 00:27:49,640 --> 00:27:51,919 Speaker 1: put into the sweet potato ones, but they do have 607 00:27:52,160 --> 00:27:53,879 Speaker 1: I guess like a little bit of a batter of 608 00:27:53,880 --> 00:27:56,800 Speaker 1: coating on them. So, particularly for small children, I always 609 00:27:56,840 --> 00:27:59,480 Speaker 1: feel like the least processing on, the least additives and 610 00:27:59,520 --> 00:28:00,560 Speaker 1: that sort of thing, the better. 611 00:28:00,840 --> 00:28:02,439 Speaker 2: So if you've got kids, I would be going for 612 00:28:02,480 --> 00:28:03,200 Speaker 2: the standard chips. 613 00:28:03,200 --> 00:28:04,719 Speaker 1: And the fact that they have the skin on as 614 00:28:04,720 --> 00:28:07,159 Speaker 1: well is a massive thumbs up from me because a 615 00:28:07,280 --> 00:28:09,119 Speaker 1: serving of these, if you're looking at a one hundred 616 00:28:09,119 --> 00:28:10,879 Speaker 1: grams and a serve, which is quite a lot for 617 00:28:11,000 --> 00:28:13,360 Speaker 1: children anyway, it's two point five grams of fiber, which 618 00:28:13,400 --> 00:28:15,200 Speaker 1: is great, some from the potato and a lot from 619 00:28:15,280 --> 00:28:17,480 Speaker 1: leaving the skin on as well, which makes me really 620 00:28:17,520 --> 00:28:19,320 Speaker 1: happy to see because I always tell my clients to 621 00:28:19,400 --> 00:28:21,280 Speaker 1: leave the skin on their potato just for the extra 622 00:28:21,320 --> 00:28:23,640 Speaker 1: fiber and gut health benefits that it provides. 623 00:28:24,160 --> 00:28:26,400 Speaker 3: But they think the thing with them is they taste good? 624 00:28:26,680 --> 00:28:26,960 Speaker 2: Now? 625 00:28:27,240 --> 00:28:29,480 Speaker 3: Is it an Irish potato thing? I don't know, But 626 00:28:29,760 --> 00:28:34,040 Speaker 3: like I myself don't love like I wouldn't. Potato is 627 00:28:34,040 --> 00:28:35,800 Speaker 3: not my favorite food, you know what I mean? Like 628 00:28:35,840 --> 00:28:38,320 Speaker 3: I'll use it in a mash with different veggies. But 629 00:28:38,360 --> 00:28:40,680 Speaker 3: I could give or take a chip like it wouldn't 630 00:28:40,800 --> 00:28:43,680 Speaker 3: I wouldn't be drawn to it. But they actually taste 631 00:28:43,840 --> 00:28:46,640 Speaker 3: really good, and that's not always the case with that 632 00:28:46,720 --> 00:28:49,400 Speaker 3: kind of very plain chip. So yeah, I don't know 633 00:28:49,440 --> 00:28:51,120 Speaker 3: if it's an Irish thing, if it's the way they've 634 00:28:51,120 --> 00:28:53,640 Speaker 3: cut them, if it's the skin, but they really taste great. 635 00:28:53,680 --> 00:28:56,560 Speaker 3: My kids, you know how fussy kids are. My kids 636 00:28:56,560 --> 00:28:59,640 Speaker 3: demolish them. So yeah, big big thumbs are we really 637 00:28:59,680 --> 00:29:01,560 Speaker 3: like them? We do say they are a little bit 638 00:29:01,600 --> 00:29:03,160 Speaker 3: a bit higher on the price, and I haven't really 639 00:29:03,200 --> 00:29:05,760 Speaker 3: seen them discounted much in supermarket, which is upsetting. But 640 00:29:06,360 --> 00:29:08,120 Speaker 3: if you, yeah, want to sort of add them to 641 00:29:08,200 --> 00:29:11,320 Speaker 3: your fish on a Monday on Sunday, thumbs up from us, 642 00:29:11,880 --> 00:29:14,080 Speaker 3: and then to finish off Leanne. This is a question 643 00:29:14,120 --> 00:29:16,080 Speaker 3: from our Instagram, where we get most of our listener 644 00:29:16,120 --> 00:29:19,520 Speaker 3: questions from, and the question is the one hundred percent 645 00:29:19,600 --> 00:29:24,560 Speaker 3: choknuts spreads actually healthy? So I think when we're talking 646 00:29:24,600 --> 00:29:28,120 Speaker 3: about chalknuts spreads in general, traditionally it's been the tower 647 00:29:28,320 --> 00:29:32,320 Speaker 3: now without being too targeted with a food product, and the 648 00:29:32,400 --> 00:29:36,320 Speaker 3: teller is heavily based on vegetable oil and sugar with 649 00:29:36,520 --> 00:29:39,680 Speaker 3: far less nut action. And it's certainly not a food 650 00:29:39,720 --> 00:29:41,720 Speaker 3: I would be including in my child's diet on a 651 00:29:41,720 --> 00:29:44,440 Speaker 3: regular basis. It's heavily processed. As I said, the basis 652 00:29:44,480 --> 00:29:46,680 Speaker 3: sugar and oil. We know the kids love it, we 653 00:29:46,720 --> 00:29:49,080 Speaker 3: all love it, but it's not overly healthy. Let's be honest. 654 00:29:49,400 --> 00:29:52,040 Speaker 3: I prefer min Natella in a Ferrero Rishare if I'm 655 00:29:52,040 --> 00:29:55,360 Speaker 3: being completely honest. But there is a growing range of 656 00:29:56,160 --> 00:29:58,840 Speaker 3: one hundred percent chalknut spreads, whether it's got a peanut 657 00:29:58,840 --> 00:30:01,000 Speaker 3: butter base or I've seen in another brand as well, 658 00:30:01,040 --> 00:30:05,440 Speaker 3: which is literally just nuts and cocoon. Now those varieties 659 00:30:05,440 --> 00:30:08,560 Speaker 3: are much healthier. Yes, if you scan an ingredient list 660 00:30:09,160 --> 00:30:11,560 Speaker 3: and you only see nuts and a bit of cocoa powder, 661 00:30:11,640 --> 00:30:14,360 Speaker 3: you don't see sugar added, you don't see oil. They're 662 00:30:14,400 --> 00:30:18,000 Speaker 3: a whole kind of natural food really, but they're very, 663 00:30:18,080 --> 00:30:20,440 Speaker 3: very high in calories, similar to peanut butter. So a 664 00:30:20,520 --> 00:30:24,280 Speaker 3: tablespoon of a nut spread in general, and a chopcnuts 665 00:30:24,280 --> 00:30:26,360 Speaker 3: spread is well over one hundred calories. And that's not 666 00:30:26,400 --> 00:30:30,000 Speaker 3: a whole lot like a tablespoon like that's maybe one 667 00:30:30,160 --> 00:30:33,560 Speaker 3: slice of toast. Really So my issue with them in 668 00:30:33,600 --> 00:30:36,800 Speaker 3: the house is that when people spread them on sandwiches 669 00:30:36,960 --> 00:30:39,440 Speaker 3: or probably not at school, but even at home, they're 670 00:30:39,440 --> 00:30:41,880 Speaker 3: getting a whole lot of fat and calories, which it's 671 00:30:41,960 --> 00:30:45,640 Speaker 3: better quality than say a processed Natella variety, but it's 672 00:30:45,640 --> 00:30:49,440 Speaker 3: still a lot. So I think, yes, if you like them, 673 00:30:49,720 --> 00:30:51,880 Speaker 3: they're much better, but you've got to stick to just 674 00:30:51,920 --> 00:30:54,480 Speaker 3: a teaspoon or two once a day because it's really 675 00:30:54,480 --> 00:30:57,440 Speaker 3: an added fat and it's not just a food you 676 00:30:57,480 --> 00:30:59,640 Speaker 3: can eat a lot of because they're very high in 677 00:30:59,680 --> 00:31:02,440 Speaker 3: calorie and because it's chocolate, they're easy to overeat, like 678 00:31:02,520 --> 00:31:04,200 Speaker 3: I have people who go and just spoon it out 679 00:31:04,240 --> 00:31:06,360 Speaker 3: of the container like it's one for me and one 680 00:31:06,360 --> 00:31:08,440 Speaker 3: for the pop kind of thing. So just keep in 681 00:31:08,520 --> 00:31:10,880 Speaker 3: mind that that food is really easy to overeat. It's 682 00:31:10,920 --> 00:31:14,000 Speaker 3: also easy to overeat because they're often quite runny, so 683 00:31:14,080 --> 00:31:16,600 Speaker 3: you sort of scoop out a lot, So keep that 684 00:31:16,720 --> 00:31:19,640 Speaker 3: in mind. So guess the latest ones that are hundred 685 00:31:19,640 --> 00:31:22,920 Speaker 3: percent chop nut are better, but they're certainly not a 686 00:31:22,920 --> 00:31:27,080 Speaker 3: food we would be proactively adding into many diets because. 687 00:31:26,920 --> 00:31:29,040 Speaker 2: Yeah, I just think they're really easy to overeat. 688 00:31:29,600 --> 00:31:32,840 Speaker 1: Yeah, I think from a child perspective, like small children 689 00:31:32,920 --> 00:31:36,000 Speaker 1: to larger teenagers, that sort of thing, particularly the boys 690 00:31:36,000 --> 00:31:36,640 Speaker 1: who you know, we have a. 691 00:31:36,640 --> 00:31:38,640 Speaker 2: Hard time filling them up. I think it's a great option. 692 00:31:38,840 --> 00:31:40,400 Speaker 1: I just don't think if you're an adult and your 693 00:31:40,400 --> 00:31:42,560 Speaker 1: goal is fat loss, potentially not. It's sort of like 694 00:31:42,600 --> 00:31:45,080 Speaker 1: you're eating you know, peanut butter or almond butter. Nothing 695 00:31:45,120 --> 00:31:47,840 Speaker 1: wrong with that, absolutely not. But they are quite caloridens 696 00:31:47,840 --> 00:31:49,800 Speaker 1: if you're adding a couple of tablespoons, if you're putting 697 00:31:49,800 --> 00:31:51,560 Speaker 1: a few tablespoons on your bread, than eating if you 698 00:31:51,640 --> 00:31:54,080 Speaker 1: out of the jar as well, like Sushie said, it 699 00:31:54,120 --> 00:31:56,000 Speaker 1: can have a bit of a health halo effect to it. 700 00:31:56,040 --> 00:31:58,040 Speaker 1: So absolutely nothing wrong with them, one hundred percent a 701 00:31:58,040 --> 00:32:01,880 Speaker 1: better option than like a traditional chocolate based spread, much 702 00:32:01,960 --> 00:32:04,360 Speaker 1: much much better for your children. I would buy them 703 00:32:04,400 --> 00:32:06,640 Speaker 1: for my kids, I honestly would. Butt Me has quite 704 00:32:06,640 --> 00:32:08,960 Speaker 1: a few nut allergies, and the bulk of them have 705 00:32:09,440 --> 00:32:11,440 Speaker 1: a blend of you know, peanuts in them as well, 706 00:32:11,440 --> 00:32:13,760 Speaker 1: because peanuts are a much cheaper legume than they might 707 00:32:13,760 --> 00:32:15,520 Speaker 1: blend them with a bit of hazel nush or something 708 00:32:15,560 --> 00:32:17,960 Speaker 1: like that. So that's why I personally don't bind them. 709 00:32:17,960 --> 00:32:19,920 Speaker 1: But otherwise, if she didn't have her allergies. I probably 710 00:32:19,920 --> 00:32:21,760 Speaker 1: would because I do think it's a much better option 711 00:32:21,840 --> 00:32:24,280 Speaker 1: than what most people will put on toast for their children, 712 00:32:24,320 --> 00:32:27,040 Speaker 1: which is traditionally in natalla or jam. 713 00:32:27,120 --> 00:32:29,120 Speaker 3: And they're not like the good ones. They're a lot 714 00:32:29,120 --> 00:32:31,000 Speaker 3: more expensive, you know what I mean. I'm just having 715 00:32:31,040 --> 00:32:32,640 Speaker 3: a look online. 716 00:32:32,080 --> 00:32:34,240 Speaker 1: Like they do regularly come and saye like I often 717 00:32:34,280 --> 00:32:37,080 Speaker 1: get them for thirty forty fifty per off often. Yeah, 718 00:32:37,080 --> 00:32:38,880 Speaker 1: and they have a good shelf you know, like I'll 719 00:32:38,880 --> 00:32:40,720 Speaker 1: buy two three bottles at once and then put them 720 00:32:40,720 --> 00:32:42,360 Speaker 1: on the top of my shelf because I can only 721 00:32:42,400 --> 00:32:45,000 Speaker 1: really give them to Tilly when me is like daycare 722 00:32:45,040 --> 00:32:46,440 Speaker 1: two days a week. I don't like to give them 723 00:32:46,480 --> 00:32:48,320 Speaker 1: when she's around in the household, just because of the 724 00:32:48,400 --> 00:32:50,360 Speaker 1: allergy risks. So they have quite a good shelf life. 725 00:32:50,360 --> 00:32:51,800 Speaker 1: I've always got a few in my pantry and they 726 00:32:51,800 --> 00:32:54,120 Speaker 1: seem to last quite a long time. So I'm always 727 00:32:54,120 --> 00:32:55,960 Speaker 1: a you know, you and me, Susie, we love our barkain. 728 00:32:56,040 --> 00:32:57,800 Speaker 1: So I would never buy a full price. I'll always 729 00:32:57,800 --> 00:32:58,600 Speaker 1: wait for a good sale. 730 00:32:58,680 --> 00:33:00,640 Speaker 3: But like I'm just looking the wooly Yes, the Woolies 731 00:33:00,680 --> 00:33:03,440 Speaker 3: chock hazel dot spread. See that is similar blend to 732 00:33:03,520 --> 00:33:06,320 Speaker 3: Ntella that sugar vegetable oil. It's got ten percent hazel 733 00:33:06,400 --> 00:33:09,520 Speaker 3: nut in it, so that one is probably cheaper. But 734 00:33:09,680 --> 00:33:11,760 Speaker 3: the good one, like one of these hundred percent ones 735 00:33:11,840 --> 00:33:14,520 Speaker 3: is seven eight dollars a jar, So that's indicative of 736 00:33:14,560 --> 00:33:15,360 Speaker 3: the quality too. 737 00:33:15,480 --> 00:33:17,000 Speaker 2: Yeah, you pay for the quality, You. 738 00:33:17,000 --> 00:33:19,120 Speaker 3: Pay for the quality, and that's eight like you said, 739 00:33:19,160 --> 00:33:22,640 Speaker 3: eighty percent peanut chocolate sixteen percent which is sugar cocoa solid. 740 00:33:22,760 --> 00:33:24,600 Speaker 3: So I would encourage you to have a good look 741 00:33:24,600 --> 00:33:26,800 Speaker 3: at the ingredient list and the shorter the better in 742 00:33:26,880 --> 00:33:28,840 Speaker 3: that space. And if you see sugar at the top, 743 00:33:28,920 --> 00:33:30,680 Speaker 3: it's probably not the best quality product. 744 00:33:31,400 --> 00:33:32,200 Speaker 2: Yeah, definitely. 745 00:33:32,480 --> 00:33:34,640 Speaker 1: All right, Well that brings us to another end of 746 00:33:34,640 --> 00:33:37,400 Speaker 1: our nutrition couch episode for another week. If you know 747 00:33:37,440 --> 00:33:39,640 Speaker 1: that your diet needs a little boost in protein, or 748 00:33:39,680 --> 00:33:41,600 Speaker 1: you're feeling extra hungry at meals, you'd like to add 749 00:33:41,600 --> 00:33:44,720 Speaker 1: a little bit of fabulous dietitian design protein powder into 750 00:33:44,760 --> 00:33:47,040 Speaker 1: some of your meals or snacks, go check out our 751 00:33:47,280 --> 00:33:50,360 Speaker 1: scientifically formulated protein range of nosh. We've got a pre 752 00:33:50,440 --> 00:33:53,160 Speaker 1: and probotic blend and a Woman's health blend. Go check 753 00:33:53,160 --> 00:33:55,480 Speaker 1: them out at Designed by a Dietitians dot com and 754 00:33:55,680 --> 00:33:57,520 Speaker 1: we thank you for listening, thank you for your support, 755 00:33:57,560 --> 00:33:59,840 Speaker 1: and we'll catch you in next week's episode. 756 00:34:00,040 --> 00:34:10,640 Speaker 3: Have a great week.