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Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dieticians, bringing everything that is new in the

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Speaker 1: world of nutritions, diets and good food. Welcome back to

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Speaker 1: the Nutrition Couch for twenty twenty two. To get us

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Speaker 1: started today, Susie and I share our favorite diets and

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Speaker 1: diet tricks for twenty twenty two. Our client case study

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Speaker 1: looks at the one food ingredient you should probably avoid

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Speaker 1: and not include in your kid's diets. In our product review,

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Speaker 1: we take a closer look at a high protein chocolate

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Speaker 1: ice cream stick perfect for summer in Australia. And our

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Speaker 1: listener question is all about smoothies and more specifically, how

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Speaker 1: do we make a nutritionally balanced smoothie. But to get

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Speaker 1: us started this year, Susie, one of our favorite podcasts

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Speaker 1: out Loud on Mamma Mea chooses a word for the

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Speaker 1: year rather than a New Year's resolution and we quite

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Speaker 1: like this, so let's do this today without listener Susie,

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Speaker 1: what is your word of the year for twenty twenty two?

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Speaker 2: Well, I love this closent saved We have listened to

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Speaker 2: this podcast for many years. It's just a weekly kind

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Speaker 2: of update all things news, and for several years now

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Speaker 2: they've done the Word of the Year, and I think

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Speaker 2: it's just such a positive way because we so often

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Speaker 2: focus on goals and resolutions and that can be a

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Speaker 2: little bit intimidating after we've had a holiday. So my word,

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Speaker 2: I say, I think about it. I'm going to focus

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Speaker 2: this year on energy for two reasons. One, I feel

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Speaker 2: like really exhausted. We're recording this, of course at the

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Speaker 2: end of twenty twenty one, before we kick off twenty

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Speaker 2: twenty two, and so I'm really looking next year to

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Speaker 2: feel more energized and perhaps a bit more self care

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Speaker 2: to get my energy back. But probably the other aspect

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Speaker 2: of that for me is some energy for some new

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Speaker 2: projects and really seeking out the energy and moving the

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Speaker 2: way where the energy is suggestive. I'm on the right

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Speaker 2: path with things, so I tend to sometimes stick around

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Speaker 2: with things when they're clearly not right for me, as

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Speaker 2: opposed to saying, right, let's go where the energy is

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Speaker 2: taking me and what's suggesting is the right way forward.

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Speaker 2: So that's going to be my word for twenty twenty two.

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Speaker 2: Energy and I like to sort of put it in

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Speaker 2: my journal and put it around so I keep focused

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Speaker 2: on what I want to achieve. So energy and I

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Speaker 2: think we would love to hear i'd share on our

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Speaker 2: socials or a DM what your words are as well,

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Speaker 2: because we'll share some of those as we move through,

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Speaker 2: because it's always interesting to see what other people are

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Speaker 2: focusing on. But new Mamma, you'll be by this time,

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Speaker 2: what are you thinking.

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Speaker 1: I don't think it's twenty twenty two. For me, is

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Speaker 1: going to be growth. So growth as a new mum,

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Speaker 1: Growth hopefully in some business aspects, growth with moving along

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Speaker 1: with our house plans, which is sort of stored in

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Speaker 1: the last couple of months of building industries a little

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Speaker 1: bit crazy. So growth in many aspects, I think, but

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Speaker 1: even just growth in myself of letting things go, not

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Speaker 1: trying to be perfect, knowing that as a mom, I

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Speaker 1: can't control every aspect. So I think that growth just

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Speaker 1: within myself, but also some of the important things that

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Speaker 1: in my life, you know, relationships, exercise, like just moving

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Speaker 1: my body in a really positive way I might not

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Speaker 1: be able to get in, you know, my solid gym

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Speaker 1: weight sessions, which I used to love being a new mom,

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Speaker 1: I might just have to sort of go with the

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Speaker 1: flow and do anything that I can possibly just fit in.

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Speaker 1: So growth and flexibility, I think if I can be

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Speaker 1: cheap and sort of go one to two words, Susie,

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Speaker 1: for me, it's going to be all about growth but

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Speaker 1: also flexibility this year.

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Speaker 2: I like that, so very positive words. So yeah, we

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Speaker 2: look forward to hearing yours as we kick off this.

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Speaker 1: New year we're go for And this time of the year,

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Speaker 1: it just seems like, Susie, every man and his dog,

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Speaker 1: where every woman and the cat are starting a new diet.

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Speaker 1: So Susie and I thought that we would chat about,

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Speaker 1: of course, what's trending in the media, and it's always

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Speaker 1: around diets in January. So and we don't mean diets

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Speaker 1: in the restrictive sense, right, We simply mean a style

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Speaker 1: of eating. We all eat a diet, so we don't

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Speaker 1: mean that we're talking about restrictive diets. We want you

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Speaker 1: to think about this new year as something that is

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Speaker 1: sustainable and balanced that you can actually stick to long term.

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Speaker 1: So Susie, I found this article which I really quite liked,

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Speaker 1: and it was titled six steps to successful weight loss

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Speaker 1: this New Year, and I really enjoy this concept because

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Speaker 1: it's not focused on calories, it's not focused on restrictions

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Speaker 1: or cutting things out. It's actually focused on your behaviors.

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Speaker 1: And you and I have spent a long time over

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Speaker 1: the last sort of six to eight months maybe talking

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Speaker 1: about behavioral changes, not just restrictions or rigid rules or

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Speaker 1: cutting things out. So the first point in this article

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Speaker 1: was that you can't fight evolution, So you can't just

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Speaker 1: try to lose every single kilo. So if your goal

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Speaker 1: is to lose fifteen twenty kilos this year, you can't

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Speaker 1: just go gung ho and just try and do that

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Speaker 1: all at once. You need to slow down, you need

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Speaker 1: to take a break. So the first point in this

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Speaker 1: article was every second month, take a break from losing

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Speaker 1: weight and instead just focus on maintaining your current weight. Honestly, Susan,

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Speaker 1: so many people have no idea how to just maintain

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Speaker 1: their weight. So we don't always have to be in

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Speaker 1: this constant state of being in a calorie deficit and

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Speaker 1: trying to lose weight. If we can get off a

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Speaker 1: couple of kilos, that's wonderful. Aim to lose two or

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Speaker 1: three kilos in January and then heat pause and just

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Speaker 1: aim to maintain that through February, aim to lose a

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Speaker 1: couple more in March, and then just aim to maintain

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Speaker 1: that in April throughout easter. And that'll set you up

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Speaker 1: so much better than trying to put all of this

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Speaker 1: external pressure on yourself to just drop ten twenty thirty

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Speaker 1: kilos all at once. So I really like that first point.

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Speaker 1: The second one was reach for natural first, so we

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Speaker 1: don't need to say no to our favorite foods, but

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Speaker 1: we want to fill up on natural, whole foods first

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Speaker 1: and then have a little bit of soul foods after it,

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Speaker 1: so we feel like a treat rather than replacing a

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Speaker 1: good nourishing lunch with a block of chocolate. Have a

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Speaker 1: good nourishing lunch, then have a few squares of chocolate after.

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Speaker 1: The third tip was around eating the rainbow essentially, so

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Speaker 1: no foods are eliminated. We don't want to fear foods.

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Speaker 1: We actually want to focus on the whole rainbow, colours,

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Speaker 1: food groups, that sort of thing. So a lot of

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Speaker 1: people have come to fear things like carbohydrates, really healthy

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Speaker 1: foods like nuts and even dairy, but the research actually

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Speaker 1: shows that foods such as holegrown carbohydrates, nuts, and dairy

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Speaker 1: are actually supportive of weight loss long term. So rather

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Speaker 1: than focusing on the things that we're going to cut

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Speaker 1: out this new year, let's focus on the things that

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Speaker 1: we can actually eat in abundance, and particularly color and

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Speaker 1: eating the rainbow. The Full Tip, which I really loved because,

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Speaker 1: as some of our listeners know, my mom's Malaysian and

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Speaker 1: she loves to just encourage people to eat with chopsticks sushie.

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Speaker 1: So the Full Tip was actually eating with chopstick. So

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Speaker 1: it was learning to slow down, it's smaller portions at

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Speaker 1: your meals and actually listen to your internal hunger cues.

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Speaker 1: And I remember when my my friends were younger and

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Speaker 1: my mum used to cook his dinner. She'd try to

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Speaker 1: make my friends eat with chopstick susie. It was the

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Speaker 1: bunniest thing to ever watch. I was like, Mom, like,

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Speaker 1: let them eat with the fork and she's like, no, no,

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Speaker 1: they will learn it's much better.

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Speaker 3: For their help.

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Speaker 1: And like, my mom's never studied nutritional health, but she

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Speaker 1: she know, like she knows. She's like, it's much better.

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Speaker 1: You don't eat as much, you eat slower, you enjoy

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Speaker 1: your food butter, So I think mum. Sophie would definitely

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Speaker 1: appreciate this tip.

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Speaker 2: There's been skills I'd say they've used their entire life

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Speaker 2: because whenever they go into any kind of Asian cuisine,

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Speaker 2: there are experts at chopsticks. So it's actually quite a

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Speaker 2: good learning opportunity. If I ever bring the twins up

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Speaker 2: to Brisbane ever, I'm going to send them for a

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Speaker 2: chopstick glass with your mom.

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Speaker 1: Absolutely she'll teach you how to make spring girls as well.

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Speaker 3: I love it. And then we got two more tips,

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Speaker 3: love Susie.

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Speaker 1: The fifth one was choose to move, so I actually

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Speaker 1: focus on positive movement and exercise you enjoy. If you

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Speaker 1: don't like the gym, don't go. If you don't like running,

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Speaker 1: don't set yourself a goal to run a marathon because

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Speaker 1: I can guarantee you it's not going to be enjoyable

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Speaker 1: and it's not going to stick long term. And the

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Speaker 1: six tip was no blue light after twilight, so use

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Speaker 1: the evening to work on your to do list, to

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Speaker 1: do something positive to wind down for the night. You know,

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Speaker 1: these types of activities and focus prevent a lot of

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Speaker 1: that mindless eating and that after dinner snacking. And most importantly,

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Speaker 1: we want to turn off all our technology and screens

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Speaker 1: after about dusk because good quality sleep is so important

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Speaker 1: for long term weight loss success. So they're the six tips.

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Speaker 1: I really like them, ZUZI the things that I talk

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Speaker 1: through with my clients all of the time, and I

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Speaker 1: know you do too. Any other tips that you feel

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Speaker 1: our listeners would benefit from instead of the restricted diets

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Speaker 1: twenty twenty Just from I guess long term balanced approach.

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Speaker 2: I think the two things that stick out for me

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Speaker 2: is I don't think that diet is a bad word.

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Speaker 2: Now that's a little bit controversial, but just hear me out, Lee,

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Speaker 2: and we all have a diet. Now, we are not

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Speaker 2: ever endorsing restrictive diets that promote disordered eating. So things

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Speaker 2: like where you're replacing all of your food with a

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Speaker 2: lemon water or juice cleanses, things that we've spoken about

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Speaker 2: before on the Nutrition Couch, which have some concerns from

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Speaker 2: a physiological metabolic perspective, But at the end of the day,

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Speaker 2: we all eat a diet, and so when I'm talking

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Speaker 2: to clients through myself, you know, we need some guidelines

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Speaker 2: and rules. Unfortunately, we just can't eat whatever we want

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Speaker 2: if the goal is to maintain our weight and be healthy.

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Speaker 2: So I have no qualms in talking about the best

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Speaker 2: diets for individuals, and in fact would say that we're

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Speaker 2: experts in that area. So I think it's all about

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Speaker 2: ensuring we're not promoting restrictive dieting. In any program or

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Speaker 2: dietary regime that you adopt is sustainable long term, and indeed,

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Speaker 2: we have strong scientific evidence for some of those things,

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Speaker 2: like the Mediterranean diet when it comes to health and longevity.

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Speaker 2: So I think it's about creating and building the right

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Speaker 2: diet for you. That's something that you can follow and maintain,

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Speaker 2: and that's ultimately the key to health and weight control.

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Speaker 2: But the one thing I would like to add just

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Speaker 2: about the chopstick point, because whilst, of course you know

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Speaker 2: when it comes to eating Asian cuisine, of course, but

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Speaker 2: what I would say is there's actually quite strong evidence

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Speaker 2: just for slowing down eating in general with even a

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Speaker 2: knife and fork. So even if you are the process

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Speaker 2: of committing twenty minutes to a meal time, putting your

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Speaker 2: knife and fork down in between each mouthful and having

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Speaker 2: a sip of water, just that basic behavioral intervention has

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Speaker 2: been shown to reduce calorie intake at a meal by

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Speaker 2: up to thirty percent. So it's the slowing down of

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Speaker 2: eating and being mindful, which has a strong evidence base

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Speaker 2: to it. But all of those things, of course, I

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Speaker 2: think the other little trick is the seven to ten

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Speaker 2: serves of I say, fresh fruit, but more importantly vegetables

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Speaker 2: each day. If you add or aim to include some

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Speaker 2: sort of vegetable at every meal, so your breakfast two

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Speaker 2: or three cuts at both lunch and dinner, instantly you'll

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Speaker 2: reduce again your calorie intake by about twenty percent without

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Speaker 2: any level of restriction. It's actually encouraging consumption. So focusing

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Speaker 2: your energy on what you should be eating as opposed

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Speaker 2: to what you shouldn't be eating, and instantly that's a

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Speaker 2: positive approach to diet and also ticking the box and

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Speaker 2: a number of those key nutrients and a very sustainable strategy.

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Speaker 1: Definitely, And I'll just make a quick point because I'm

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Speaker 1: sure some of our listeners are thinking, so you see

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Speaker 1: said to drink water time, queen, buttes isn't that bad

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Speaker 1: And the amount of messages I get, particularly from TikTok

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Speaker 1: susy from the younger generation, about how you can't eat

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Speaker 1: food and drink water at the same time. Your body

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Speaker 1: is incredibly smart. It has the ability to digest water

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Speaker 1: and food at the same time. So if you've heard

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Speaker 1: this myth somewhere along the line, and it's a lot

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Speaker 1: of the I guess natural therapy fields say digestion isn't

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Speaker 1: effective if you're drinking water with your meal. There is

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Speaker 1: zero evidence based to that. So guys, you can happily

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Speaker 1: drink water or other fluids with your meals at the

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Speaker 1: same time. Sure you might feel a little bit more bloated,

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Speaker 1: but that's not negatively impacting your digestion or anything like that.

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Speaker 1: So I just thought to be really good to put

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Speaker 1: that myth to bed quickly, because particularly the last few months, Tousey,

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Speaker 1: I've got a lot of questions about that. So I

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Speaker 1: just found it quite interesting. I'm not quite sure where

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Speaker 1: it's coming from.

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Speaker 3: Well, that's a time thing. Basically.

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Speaker 2: The reason we say that about sewing down eating is

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Speaker 2: that it takes it about twenty minutes for the brain

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Speaker 2: to register to some of those digestive cues about volume

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Speaker 2: and how much you've actually consumed. And that's the scientific

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Speaker 2: rational for slowing down eating and taking that time for

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Speaker 2: a meal, just purely because you will feel fuller over

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Speaker 2: time and notice it a lot more. So I think

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Speaker 2: they're all really sustainable strategies. And yeah, the only diets

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Speaker 2: we don't like our overly restrictive ones, and we all

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Speaker 2: probably should should have a diet that we know is

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Speaker 2: our baseline, that is allowing us to feel and look

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Speaker 2: and perform at our best. And I think there's a

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Speaker 2: little bit of a subtle shift there as opposed to

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Speaker 2: saying that all diets are bad. All right, Well, moving

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Speaker 2: on to some areas of interest. Now, we get a

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Speaker 2: lot of questions leanne about foods. People like to blame

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Speaker 2: foods that are really bad for us or perceived is

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Speaker 2: not great, or once we should be taking out of

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Speaker 2: the diet. Indeed, if we headline anything about foods to avoid,

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Speaker 2: it usually clicks pretty well online. But this was a

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Speaker 2: really interesting piece of research that came through at the

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Speaker 2: end of last year from an Institute for Research in

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Speaker 2: Biomedicine study and it headlined because it was linking palm

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Speaker 2: oil to an increased risk of developing cancer. So the

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Speaker 2: first thing I would say is that it was a

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Speaker 2: study that was done in my so it wasn't a

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Speaker 2: human study. It was specifically looking at an increased risk

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Speaker 2: of oil and nectar cancers, so very very specific that

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Speaker 2: found that palmitic acid, which is another name for palm oil,

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Speaker 2: when the rats or the mice had the cancers, that

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Speaker 2: promoted a metastases of those cancers, so an increased spread

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Speaker 2: of them. So extrapolating that to a headline about the

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Speaker 2: increased risk of cancer from palm oil was a little

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Speaker 2: bit exaggerated, i must say, but it doesn't take away

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Speaker 2: from the factory and that there are some big concerns

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Speaker 2: around the consumption of palm oil, both from a health

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Speaker 2: perspective and also from an environmental perspective. Of course, there's

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Speaker 2: huge amounts of land cleared by big companies because there's

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Speaker 2: such a demand for palm oil to be used in

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Speaker 2: processed food. So some of the places that palm oil

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Speaker 2: will pop up that you may not realize is that

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Speaker 2: whenever you see vegetable oil listed on a food label,

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Speaker 2: it is highly likely to be palm oil. And there's

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Speaker 2: a couple of reasons for that. One is cost, it's

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Speaker 2: a relatively cheap type of oil. Second is mouthfeeld. Because

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Speaker 2: it's highly satura, it will give you a creamy kind

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Speaker 2: of taste and texture. So a classic example is in chocolate. Now,

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Speaker 2: admittedly a number of the main chocolate brands have now

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Speaker 2: swapped away from palm oil and they'll actually label for that,

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Speaker 2: but going back five years or even ten years ago,

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Speaker 2: when they remove some of the dairy fat to make

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Speaker 2: the product cheaper to produce, inevitably it was palm oil.

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Speaker 2: Our major biscuit chain will be using palm oil, and

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Speaker 2: generally anywhere you see vegetable oil it's not otherwise specified,

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Speaker 2: will be palm oil. So it slips into our diet

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Speaker 2: and the issue from a fat balance perspective, as we

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Speaker 2: know that diets that are pro inflammatory will have a

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Speaker 2: higher proportion of process vegetable oils, a Mega six fats

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Speaker 2: and saturated fats, and because palm oil is a heavily

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Speaker 2: saturated fat, it really shifts our fat balance, particularly when

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Speaker 2: the consumption of things like cakes, biscuits, snack food, chocolate

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Speaker 2: is relatively high in Australia, and in addition to our

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Speaker 2: high consumption of dairy and meat which is highly saturated,

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Speaker 2: it really programs our fat intake to be pro inflammatory.

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Speaker 3: Now, I absolutely don't.

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Speaker 2: Talk a lot about palm oil specifically with my clientcy,

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Speaker 2: And what I talk about is if you see vegetable

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Speaker 2: oil on a label, or blended vegetable oil in the

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Speaker 2: supermarket will usually be fifty percent palm oil, and I

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Speaker 2: don't generally buy those products. So when people say to me, oh,

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Speaker 2: what about a biscuit, I'll say, well, the issue with

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Speaker 2: biscuits in the supermarket is that most of them are

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Speaker 2: made with palm oil. So I don't generally use or

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Speaker 2: recommend it all myself. In baking, for example, I'll use

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Speaker 2: butter as opposed to vegetable oils. But I think particularly

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Speaker 2: for our kids snacks, so whenever you're seeing musli bars,

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Speaker 2: kids biscuits in individual pack sizes, any kind of process

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Speaker 2: food in our diet is likely to be palm oil,

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Speaker 2: and I do think over time we will become more

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Speaker 2: aware of it. You'll start to see food companies labeling

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Speaker 2: a lot more clearly it will say no palm oil

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Speaker 2: on it. It's also, as we said, may be listed

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Speaker 2: as palmitic acid. But even though this research is a

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Speaker 2: bit of a long shot in terms of health, there's

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Speaker 2: no doubt there's no positive benefits that come from palm

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Speaker 2: oil in the diet, and the less of it we

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Speaker 2: consume overall, the better. So I tend to have a

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Speaker 2: blanket rule. If vegetable oilers in the first couple of

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Speaker 2: incre radience, they're not products that I would buy.

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Speaker 1: And neurotic. It's a lot of the normal pantry staples

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Speaker 1: that a lot of us have. You know, Natella is

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Speaker 1: a big one, cakes, biscuits, that sort of thing where

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Speaker 1: we don't really think about it. But I did like

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Speaker 1: the almost so much like but the sort of attention

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Speaker 1: grabbing headline was really like Institute for Research in Biomedical

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Speaker 1: study links palm oil to increase cancer risk. So I

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Speaker 1: think the first point is it's important to point out

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Speaker 1: that the research was done on mice and really what

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Speaker 1: they found it wasn't all types of cancer. It really

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Speaker 1: was that palm oil it promoted metastases in the mouth

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Speaker 1: and also skin cancers. But there was a big bold

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Speaker 1: statement in there from the professor who did the RESET

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Speaker 1: study saying that it is important to recognize that although

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Speaker 1: we have this research and we know that palm oil

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Speaker 1: isn't great, we also can't link A to B and

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Speaker 1: say that palm oil will give you, you know, increased

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Speaker 1: metastases in cancer or anything like that, so we really

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Speaker 1: did say that there wasn't too much that we can

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Speaker 1: recommend from a dietary based perspective, but it is something

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Speaker 1: that you know, as dieticians, were well aware of and

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Speaker 1: we definitely, you know, we're recommending decreased assumption of these

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Speaker 1: overly processed foods anyway, but also because some of these

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Speaker 1: particular ingredients may potentially have some long term health effects

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Speaker 1: as well. So the article it was a little bit

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Speaker 1: of a I guess scare tactic as such, like it

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Speaker 1: was a very media attention grabbing headline. But as you said,

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Speaker 1: we've definitely talked about vegetable oils and palm oils and

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Speaker 1: the effects of that on our health long term. So

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Speaker 1: I think it is a good reminder this new year

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Speaker 1: for everyone to just sort of take a look at

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Speaker 1: the different products that you're buying, or particularly the things

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Speaker 1: that you're putting regularly into your kid's lunchboxes. We're not

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Speaker 1: saying you can't give your kids treats, but it is

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Speaker 1: really important to look at the ingredients that your kids

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Speaker 1: are consuming on a regular basis. If you're someone who buys,

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Speaker 1: you know, a little bag of cookie for the kids

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Speaker 1: once a month or once every couple of weeks, like

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Speaker 1: you probably have got to do too much damage. But

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Speaker 1: if they're getting those things regular in their lunchbox a

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Speaker 1: couple of times a week or even every day, it's

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Speaker 1: probably a really good time to just do a little

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Speaker 1: bit of a lunch box assessment of your kid's lunchboxes

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Speaker 1: this new year, and.

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Speaker 2: We will do a significant proportion of an episode in

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Speaker 2: the next couple of weeks on school lunches with some

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Speaker 2: ideas for snacks that we have identified as superior nutritionally

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Speaker 2: in the supermarkets.

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Speaker 1: Wonderful, and then moving on to our product of the

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Speaker 1: rigs Susie in Australia. Sorry for those in American, the

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Speaker 1: UK it's quite cold at the moment and other parts

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Speaker 1: of the work, but in Australia it is very hot,

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Speaker 1: particularly where I live. Susie up in sunny Queensland. So

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Speaker 1: I thought the product of the week should be something

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Speaker 1: nice and cool and enjoyable, like a chocolate ice cream.

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Speaker 1: So one of my listeners sent through this one. It's

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Speaker 1: marketers packed with protein. It is the Faux pro Mighty

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Speaker 1: Pops chocolate. So how many do you get in a container?

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Speaker 3: Eight?

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Speaker 1: There's eight, so eight in a container, and at the

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Speaker 1: moment they're on sale will wet for eight dollars, so

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Speaker 1: there's sort of, you know, a dollar a pop, so

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Speaker 1: affordability wise, they're actually quite good. The front of the

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Speaker 1: packet labeling, which we know SUSI that we don't want

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Speaker 1: to look at. We actually want to turn it over

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Speaker 1: and interpret the nutrition label. But the front of the

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Speaker 1: packet marketing sets packed with protein and sixty five percent

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Speaker 1: less sugar, less sugar compared to what I'm not sure

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00:17:50,240 --> 00:17:53,360
Speaker 1: says fall Style health rating an ideal for nutritious snacking.

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Speaker 1: I'm not quite sure that I would call an ice

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Speaker 1: cream stick ideal for nutritious snacking. But let's see. Let's

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00:17:58,520 --> 00:18:01,920
Speaker 1: see how we go. So we've got nutrition wives. We've

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Speaker 1: got four or six kilodels are serving, so roughly one

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00:18:04,160 --> 00:18:07,240
Speaker 1: hundred calories per stick, or under seven point seven grams

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00:18:07,280 --> 00:18:10,000
Speaker 1: of protein per stick, which is actually quite high. Two

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00:18:10,040 --> 00:18:11,879
Speaker 1: and a half grams of fat, one point six of

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Speaker 1: those being saturated fats, that's pretty good. Ten point four

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00:18:14,840 --> 00:18:17,399
Speaker 1: grams of carbs, five and a half being sugars pretty

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Speaker 1: good too. No dietary five are listed, and forty four

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Speaker 1: milligrams of sodium, so I mean, just looking purely at

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Speaker 1: the nutritionals, it actually looks like a decent product in

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Speaker 1: terms of calories and macronutrient wise. And then we look

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Speaker 1: at the ingredients. The top ingredient it says dairy ingredients

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Speaker 1: in brackets cream and all butter. I find that amusing

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Speaker 1: that says and or butter. I really hope that they

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Speaker 1: should know what they put into their product. Plus water,

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Speaker 1: plus milk, protein concentrates, so that's where that protein is

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Speaker 1: coming from. Xylotol, which is their sweetener. We've got cocoa

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Speaker 1: powder and mulsifies and some vegetable gums, So I guess

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Speaker 1: not too bad, like thinking of this is an ice

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Speaker 1: cream or meant to be an ice cream on a stick.

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Speaker 1: So this is very much what we would see in

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Speaker 1: a normal ingredient liss for an ice cream. So actually

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Speaker 1: I don't think these are I'm not saying we should

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00:19:01,680 --> 00:19:04,080
Speaker 1: be having these every day and they're super nutritious, but

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Speaker 1: they're actually not a bad option. I guess there's a

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Speaker 1: bit of a light to treat, and again it's got

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Speaker 1: a little bit of protein in there, so maybe adding

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Speaker 1: a little bit more satiety, and they're not hugely expensive.

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Speaker 1: Ei there's some of those other sort of pints of

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Speaker 1: you know, the high protein ice cream can be close

434
00:19:15,880 --> 00:19:18,399
Speaker 1: to fifteen dollars for one of those small pints. So actually,

435
00:19:18,400 --> 00:19:20,720
Speaker 1: I don't think these are a bad option overall.

436
00:19:21,040 --> 00:19:22,040
Speaker 3: I came across these.

437
00:19:22,119 --> 00:19:26,320
Speaker 2: I recently did a trolley on my Instagram with treats

438
00:19:26,320 --> 00:19:28,200
Speaker 2: for after dinner with that were less than one hundred

439
00:19:28,240 --> 00:19:31,359
Speaker 2: calories per piece, and I hadn't seen them before and

440
00:19:31,400 --> 00:19:33,600
Speaker 2: found these and I could I was pretty impressed with

441
00:19:33,640 --> 00:19:36,440
Speaker 2: the nutritionals and like they're less than they're just over

442
00:19:36,560 --> 00:19:39,640
Speaker 2: ninety calories. Seven grams almost eight grams of protein per

443
00:19:39,720 --> 00:19:42,000
Speaker 2: serve is pretty significant for an ice cream.

444
00:19:42,000 --> 00:19:43,080
Speaker 3: And it's quite.

445
00:19:42,880 --> 00:19:45,200
Speaker 2: An advanced formulation because when we look at the first

446
00:19:45,280 --> 00:19:48,000
Speaker 2: ingredient as milk solid and cream, which is similar to

447
00:19:48,000 --> 00:19:50,040
Speaker 2: full fat ice cream, and then to get a loaf

448
00:19:50,040 --> 00:19:52,440
Speaker 2: fat product or just over loaf fat at three point

449
00:19:52,440 --> 00:19:56,160
Speaker 2: three grams per hundred is actually a really strong formulation.

450
00:19:56,280 --> 00:19:56,960
Speaker 3: So they've done well.

451
00:19:57,000 --> 00:19:59,359
Speaker 2: Now I haven't tried them, Yeah, neither have I because

452
00:19:59,400 --> 00:20:02,720
Speaker 2: sometimes they don't always taste amazing. But you know, I've

453
00:20:02,760 --> 00:20:04,720
Speaker 2: got no reason to believe, or had no feedback that

454
00:20:04,760 --> 00:20:06,920
Speaker 2: they don't taste I think they taste pretty good from

455
00:20:06,920 --> 00:20:10,000
Speaker 2: all accounts, so I'm pretty happy at five grams of sugar.

456
00:20:10,600 --> 00:20:12,960
Speaker 2: You know, for people who enjoy something sweet after dinner,

457
00:20:13,560 --> 00:20:15,399
Speaker 2: it's up there with some of the best options, and

458
00:20:15,480 --> 00:20:19,520
Speaker 2: certainly one of the lowest sugar varieties. Admittedly they're using xylotol,

459
00:20:19,520 --> 00:20:21,879
Speaker 2: which is a sweetener, but in terms of added sugar,

460
00:20:21,920 --> 00:20:24,520
Speaker 2: it's one of the lowest out there. It's an Australian

461
00:20:24,520 --> 00:20:27,840
Speaker 2: products got up to eighty two percent of Australian ingredients.

462
00:20:27,840 --> 00:20:29,040
Speaker 3: So yeah, thumbs up for me.

463
00:20:29,800 --> 00:20:31,760
Speaker 2: I will have to have a try, but as I said,

464
00:20:31,760 --> 00:20:34,320
Speaker 2: I've had no feedback otherwise that this isn't a great product,

465
00:20:34,440 --> 00:20:36,760
Speaker 2: So well done. I think the more of these options

466
00:20:36,800 --> 00:20:39,040
Speaker 2: we have out there for people, so that if you

467
00:20:39,040 --> 00:20:42,080
Speaker 2: do enjoy something after dinner that's a bit healthier and

468
00:20:42,280 --> 00:20:43,840
Speaker 2: adding a bit of nutrition, it's great.

469
00:20:44,160 --> 00:20:45,480
Speaker 1: And I might take one for the team and go

470
00:20:45,520 --> 00:20:47,880
Speaker 1: and sample there, Susie.

471
00:20:47,520 --> 00:20:49,160
Speaker 2: Worse you have to do because you are you keep

472
00:20:49,160 --> 00:20:51,440
Speaker 2: showing off about your Queensland weather. It's not going to

473
00:20:51,480 --> 00:20:53,160
Speaker 2: go down very well with people down here, so I

474
00:20:53,200 --> 00:20:54,439
Speaker 2: suggest your tone that down a bit.

475
00:20:54,480 --> 00:20:55,840
Speaker 1: All right, Well, maybe I'll go take one for the

476
00:20:55,880 --> 00:20:58,000
Speaker 1: team and sample these ice cream pops. I mean, someone's

477
00:20:58,000 --> 00:21:00,080
Speaker 1: going to do the hard work, right if someone does.

478
00:21:00,119 --> 00:21:01,720
Speaker 2: Definitely not eating ice cream here in sa here at

479
00:21:01,720 --> 00:21:03,919
Speaker 2: the moment, So yeah, go for it, but no thumbs up.

480
00:21:03,920 --> 00:21:05,600
Speaker 2: I think it's a great product, and yeah, the more

481
00:21:05,600 --> 00:21:07,480
Speaker 2: of these the better, And one hundred calories for a

482
00:21:07,480 --> 00:21:08,960
Speaker 2: dessert treats really really.

483
00:21:08,760 --> 00:21:11,360
Speaker 3: Good, So bring it on, all right.

484
00:21:11,400 --> 00:21:13,720
Speaker 2: Well, our final segment of the show is not unrelated

485
00:21:13,880 --> 00:21:17,520
Speaker 2: because it's all about sort of summer drinks and refreshing treats,

486
00:21:17,560 --> 00:21:20,080
Speaker 2: and I get asked lee out about smoothies a lot.

487
00:21:20,280 --> 00:21:20,600
Speaker 3: Now.

488
00:21:21,119 --> 00:21:25,560
Speaker 2: I rarely write smoothies into my meal plans because I

489
00:21:25,680 --> 00:21:28,840
Speaker 2: don't make them and I don't really love them myself.

490
00:21:28,920 --> 00:21:31,359
Speaker 2: But I just find that people's smoothies tend to be

491
00:21:31,400 --> 00:21:36,880
Speaker 2: a complete overload of honey, milk, yogat, jill date, fluxi,

492
00:21:37,119 --> 00:21:42,200
Speaker 2: chia and this sort of seemingly healthy smoothie or definitely

493
00:21:42,200 --> 00:21:45,520
Speaker 2: the ones you're buying in supermarket, not supermarkets, in shopping centers,

494
00:21:45,640 --> 00:21:48,480
Speaker 2: you know, the popular brands are just pack full of calories.

495
00:21:48,560 --> 00:21:51,240
Speaker 2: Like you're looking at four five hundred plus calories in

496
00:21:51,359 --> 00:21:53,840
Speaker 2: a typical smoothie. You pay a significant amount of money

497
00:21:53,880 --> 00:21:56,720
Speaker 2: for So I'm not the biggest fan, but you can

498
00:21:56,840 --> 00:21:58,920
Speaker 2: make a nutritionally balanced smoothie, and I know a lot

499
00:21:58,960 --> 00:22:01,080
Speaker 2: of our listeners enjoy them. We've had some questions. I

500
00:22:01,119 --> 00:22:03,320
Speaker 2: get a lot of questions about them from my own clients.

501
00:22:03,520 --> 00:22:05,760
Speaker 2: So I've got a formula if I've got a client

502
00:22:05,760 --> 00:22:07,920
Speaker 2: who enjoys a smoothie, about how I like to make them.

503
00:22:07,920 --> 00:22:09,320
Speaker 2: So this is my formula. You can tell me if

504
00:22:09,320 --> 00:22:12,639
Speaker 2: you agree. I always say one fruit, one piece of fruit,

505
00:22:13,080 --> 00:22:15,520
Speaker 2: but I don't count berries as a fruit because they've

506
00:22:15,560 --> 00:22:20,000
Speaker 2: got such a high water and antioxidant and nutritionally beneficial.

507
00:22:19,400 --> 00:22:20,600
Speaker 3: Profile with their high fiber.

508
00:22:20,680 --> 00:22:22,439
Speaker 2: So I'd say one piece of fruit, things like a

509
00:22:22,440 --> 00:22:25,520
Speaker 2: banana or mango, and then berries you can use freely.

510
00:22:26,200 --> 00:22:28,720
Speaker 2: Then I say a protein. So the protein could be

511
00:22:28,800 --> 00:22:33,240
Speaker 2: some protein powder or a high protein Greek yogurt. Now,

512
00:22:33,280 --> 00:22:35,240
Speaker 2: if people want to use milk as the protein, I'm

513
00:22:35,280 --> 00:22:37,920
Speaker 2: just mindful that, for example, almond milk, oat milks don't

514
00:22:37,960 --> 00:22:39,719
Speaker 2: have a lot of protein, so just be mindful if

515
00:22:39,720 --> 00:22:42,520
Speaker 2: you're choosing a plant based milk that it is one

516
00:22:42,560 --> 00:22:46,520
Speaker 2: with no added sugar, so an unsweetened variety. And then

517
00:22:46,680 --> 00:22:49,560
Speaker 2: I say a vegetable, so some sort of green to

518
00:22:49,640 --> 00:22:51,960
Speaker 2: blend in to give it some extra bulk. So that's

519
00:22:52,040 --> 00:22:55,080
Speaker 2: my sort of default ingredient list of fruit, a bit

520
00:22:55,080 --> 00:22:57,360
Speaker 2: of vegetable, something like some spinach or kale that will

521
00:22:57,359 --> 00:23:01,280
Speaker 2: blend in, a protein, the milk, so just check the

522
00:23:01,359 --> 00:23:03,280
Speaker 2: quality of the milk and you know, blend it up

523
00:23:03,280 --> 00:23:05,280
Speaker 2: with some mice because always the things like the vegetables

524
00:23:05,320 --> 00:23:07,760
Speaker 2: taste nicer. So I don't tend to add a lot

525
00:23:07,760 --> 00:23:09,879
Speaker 2: of the extra fats, things like the chia or the

526
00:23:09,960 --> 00:23:12,680
Speaker 2: nuts spreads, because that just contains such a significant amount

527
00:23:12,680 --> 00:23:14,320
Speaker 2: of calories, and I'm looking for a smoothie to be

528
00:23:14,359 --> 00:23:16,800
Speaker 2: about three hundred calories. So that formula will give you

529
00:23:16,800 --> 00:23:19,320
Speaker 2: about three hundred calories, a decent amount of fiber, and

530
00:23:19,359 --> 00:23:21,160
Speaker 2: a decent amount of protein, which is what I would

531
00:23:21,160 --> 00:23:24,639
Speaker 2: define as a healthy meal, and not too much sugar,

532
00:23:24,680 --> 00:23:26,679
Speaker 2: because of course, as soon as you're adding honey or

533
00:23:26,680 --> 00:23:29,360
Speaker 2: you're adding fruit yogurts, and you know, you can get

534
00:23:29,440 --> 00:23:32,800
Speaker 2: thirty forty fifty grams of sugar in your seemingly healthy smoothie.

535
00:23:32,800 --> 00:23:36,520
Speaker 2: So admittedly my smoothie recommendation is quite plain, but that'll

536
00:23:36,520 --> 00:23:39,439
Speaker 2: give you about three hundred cow. What's your default smoothie.

537
00:23:39,440 --> 00:23:42,119
Speaker 1: I think I'm a little bit more generous with my ladies.

538
00:23:42,119 --> 00:23:44,280
Speaker 1: My ladies tend to be, you know, a little bit taller, active,

539
00:23:44,359 --> 00:23:47,639
Speaker 1: slightly at larger perhaps, so sort of nutrition wise, I'm

540
00:23:47,640 --> 00:23:49,800
Speaker 1: aiming for around four or five hundred calories for my ladies.

541
00:23:49,800 --> 00:23:52,000
Speaker 1: But I definitely do add the healthy batserve in there.

542
00:23:52,119 --> 00:23:54,000
Speaker 1: So I look at something like a nice nut butter

543
00:23:54,400 --> 00:23:56,920
Speaker 1: or seeds, like I love to use seeds, particularly because

544
00:23:56,960 --> 00:23:58,640
Speaker 1: a lot of my ladies suffer with sort of gut

545
00:23:58,640 --> 00:24:00,639
Speaker 1: health issues or discomforts. I like to get a bit

546
00:24:00,640 --> 00:24:03,040
Speaker 1: of fiber out of things like cheer seeds or adding

547
00:24:03,040 --> 00:24:04,840
Speaker 1: a little bit of rolled oats, or I like to

548
00:24:04,920 --> 00:24:06,639
Speaker 1: use berries as the fruit, and then rolled oats is

549
00:24:06,680 --> 00:24:08,600
Speaker 1: the carbohydrates serve as well, so I sort of count

550
00:24:08,600 --> 00:24:10,480
Speaker 1: the fruit as the carb serves. So I sort of say,

551
00:24:10,600 --> 00:24:12,080
Speaker 1: you can use some rolled oats, or you can use

552
00:24:12,119 --> 00:24:13,639
Speaker 1: some fruit or something like that to get a bit

553
00:24:13,680 --> 00:24:15,680
Speaker 1: of extra fiber in. And I do like adding a

554
00:24:15,760 --> 00:24:18,119
Speaker 1: healthy fat serve as well. But I think, as you mentioned,

555
00:24:18,160 --> 00:24:21,360
Speaker 1: a lot of people I guess go wrong with smoothies

556
00:24:21,400 --> 00:24:23,360
Speaker 1: because they're dumping in you know, they're dumping in hemp

557
00:24:23,440 --> 00:24:25,520
Speaker 1: seeds and almond butter and a little bit of coconut

558
00:24:25,560 --> 00:24:27,680
Speaker 1: oil and some avocado, and then we're using a couple

559
00:24:27,760 --> 00:24:30,280
Speaker 1: of serves of fruit, and then even extra things like

560
00:24:30,320 --> 00:24:32,640
Speaker 1: modial dates, like I've seen people putting three four five

561
00:24:32,680 --> 00:24:35,640
Speaker 1: medial dates into their smoothies as well, which again can

562
00:24:35,680 --> 00:24:37,520
Speaker 1: just blow out the sugar content, even though they are

563
00:24:37,720 --> 00:24:40,199
Speaker 1: nice and natural and that sort of thing. So I

564
00:24:40,320 --> 00:24:42,360
Speaker 1: like to go with the one serve of carb, one

565
00:24:42,400 --> 00:24:45,040
Speaker 1: serve of healthy fats, about twenty grams of protein. I'm

566
00:24:45,040 --> 00:24:47,080
Speaker 1: a little bit more specific with my protein requirements for

567
00:24:47,119 --> 00:24:48,840
Speaker 1: my ladies because a lot of my ladies are doing

568
00:24:48,880 --> 00:24:50,480
Speaker 1: the exercise in the morning, so we want that good

569
00:24:50,480 --> 00:24:53,040
Speaker 1: whack of protein after their session. So just trying to

570
00:24:53,080 --> 00:24:54,880
Speaker 1: get in twenty grams, whether that's sort of a mix

571
00:24:54,920 --> 00:24:56,879
Speaker 1: of a bit of milk and high protein yoga or

572
00:24:56,880 --> 00:24:59,480
Speaker 1: a good scoop or so of away protein powder or

573
00:24:59,480 --> 00:25:01,320
Speaker 1: something like that. Yea. Plus I like to add two

574
00:25:01,320 --> 00:25:03,440
Speaker 1: serves of veggies in, and the veggies that blend really

575
00:25:03,480 --> 00:25:06,160
Speaker 1: well that you don't sort of notice from a taste perspective,

576
00:25:06,200 --> 00:25:08,920
Speaker 1: so things like zucchini, which and baby spitach, which might

577
00:25:09,000 --> 00:25:10,960
Speaker 1: change the color of this smoothie might make it a

578
00:25:10,960 --> 00:25:13,560
Speaker 1: bit brown and muddy, but doesn't actually add too much

579
00:25:13,560 --> 00:25:15,560
Speaker 1: from a taste perspective. And I've even added things like

580
00:25:15,600 --> 00:25:18,359
Speaker 1: chickpeas and cauliflower and that sort of thing into some smoothies.

581
00:25:18,600 --> 00:25:20,639
Speaker 1: I created one for a client the other day, soothie.

582
00:25:20,640 --> 00:25:22,560
Speaker 1: It was like a banana bread smoothie, and we added

583
00:25:22,840 --> 00:25:25,960
Speaker 1: what do we add? Ricotta and chickpeas and tahini and

584
00:25:26,040 --> 00:25:27,720
Speaker 1: a little bit of honey and some banana and some

585
00:25:27,800 --> 00:25:30,119
Speaker 1: rolled oats as well, and it was beautiful the flavor

586
00:25:30,119 --> 00:25:32,080
Speaker 1: and the texture of it, and it was really nutritionally

587
00:25:32,119 --> 00:25:34,840
Speaker 1: balanced from all of the components as well. So I'm

588
00:25:34,880 --> 00:25:36,520
Speaker 1: like you, I think that the ones that we buy

589
00:25:36,560 --> 00:25:40,080
Speaker 1: from supermarkets and just even cafes and that sort of

590
00:25:40,160 --> 00:25:43,879
Speaker 1: thing can be very unbalanced, like very very high in carbohydrates,

591
00:25:44,040 --> 00:25:47,120
Speaker 1: very low in protein as well, and often sometimes quite

592
00:25:47,160 --> 00:25:49,400
Speaker 1: high in in facts as well, which can really blow

593
00:25:49,400 --> 00:25:51,399
Speaker 1: out the calorie content. I'm seeing quite a few men

594
00:25:51,440 --> 00:25:53,720
Speaker 1: use at cafes where we go. I might go to

595
00:25:53,760 --> 00:25:56,440
Speaker 1: breakfast with some girlfriends and they order a smoothie plus

596
00:25:56,480 --> 00:25:59,000
Speaker 1: a massive breakfast, so like you know, eggs on toast

597
00:25:59,080 --> 00:26:01,640
Speaker 1: with bacon and allumian that sort of thing. Plus they're

598
00:26:01,640 --> 00:26:04,400
Speaker 1: big smoothie, and this smoothie is easily, you know, up

599
00:26:04,440 --> 00:26:06,720
Speaker 1: with of six eight hundred calories just based on what's

600
00:26:07,040 --> 00:26:09,320
Speaker 1: going into that from an ingredient perspective. So I do

601
00:26:09,440 --> 00:26:12,159
Speaker 1: think it's mindful. Like if you're ordering a smoothie at

602
00:26:12,160 --> 00:26:14,000
Speaker 1: a cafe or a restaurant for a lot of us,

603
00:26:14,040 --> 00:26:16,320
Speaker 1: it's sort of the requirements of a small meal or

604
00:26:16,359 --> 00:26:19,000
Speaker 1: of a natural meal for some people. But if you're

605
00:26:19,040 --> 00:26:21,200
Speaker 1: making it at home, definitely we can we can add

606
00:26:21,200 --> 00:26:23,720
Speaker 1: a little bit more balance in there, particularly things like

607
00:26:23,760 --> 00:26:25,440
Speaker 1: some fruits and some extra veggies as well.

608
00:26:25,480 --> 00:26:27,640
Speaker 2: You're right on a reflection, I have been a little

609
00:26:27,640 --> 00:26:29,560
Speaker 2: bit mean about the added fats, so I'm just going

610
00:26:29,640 --> 00:26:31,960
Speaker 2: to ring nig on that because it made me seem

611
00:26:32,040 --> 00:26:33,040
Speaker 2: like I'm so stingy.

612
00:26:33,680 --> 00:26:35,240
Speaker 3: So I'm going to say a teaspoon.

613
00:26:35,320 --> 00:26:37,640
Speaker 2: So if someone wants to add some one hundred percent

614
00:26:37,720 --> 00:26:40,600
Speaker 2: that's spread or some chia, I'm just a bit fussy

615
00:26:40,640 --> 00:26:43,320
Speaker 2: on the volume. Avocado is another one I'd say about

616
00:26:43,320 --> 00:26:45,960
Speaker 2: a teaspoon, So I'm being a bit more generous.

617
00:26:46,000 --> 00:26:46,760
Speaker 3: No, I'm adding a bit more.

618
00:26:46,840 --> 00:26:49,359
Speaker 2: But did you say which veggies blend well. I'm thinking

619
00:26:49,400 --> 00:26:51,560
Speaker 2: spinach goes really well because it doesn't taint it too much.

620
00:26:51,760 --> 00:26:53,879
Speaker 2: What are some other veggies? Yeah, and zucchini, keen I

621
00:26:53,920 --> 00:26:56,520
Speaker 2: like quite well too. Yeah, and even a little bit

622
00:26:56,560 --> 00:26:58,399
Speaker 2: of cauliflower. I've had a quite a few recipes. And

623
00:26:58,480 --> 00:27:00,840
Speaker 2: carrot like I love making like a carrot cake.

624
00:27:00,960 --> 00:27:05,119
Speaker 1: Flavored smoothie meal carrot, nutmeg, cinnamon, milk, a bit of

625
00:27:05,200 --> 00:27:07,399
Speaker 1: yogurt and then a little bit of sort of fruit

626
00:27:07,480 --> 00:27:09,440
Speaker 1: that someone might choose as well.

627
00:27:09,480 --> 00:27:11,399
Speaker 2: I'm mos someone doing if beet sroot could work quite well.

628
00:27:11,400 --> 00:27:14,119
Speaker 2: I've never done it myself, but because it's quite sweet

629
00:27:14,359 --> 00:27:15,959
Speaker 2: if you had a beet troot, because there's a new

630
00:27:15,960 --> 00:27:17,679
Speaker 2: beetroot you can find in a glass jar. You know

631
00:27:17,680 --> 00:27:19,840
Speaker 2: how beet triot's always missy and you still have to

632
00:27:19,840 --> 00:27:21,520
Speaker 2: get the tin and then you'd have to open it.

633
00:27:21,760 --> 00:27:23,239
Speaker 2: Now they've got in a glass jar, which I think

634
00:27:23,280 --> 00:27:24,760
Speaker 2: is very handy because it's like a girkin. Then you

635
00:27:24,760 --> 00:27:26,399
Speaker 2: can just take out your beetroot and stick it in

636
00:27:26,440 --> 00:27:29,480
Speaker 2: your smoothie. So yeah, be pretty, be pink, pink and pretty.

637
00:27:29,600 --> 00:27:29,840
Speaker 3: Yeah.

638
00:27:29,920 --> 00:27:32,080
Speaker 1: Yeah, And I think the difference is between smoothies and

639
00:27:32,160 --> 00:27:34,080
Speaker 1: juices as well, you know, I had a question from

640
00:27:34,359 --> 00:27:36,440
Speaker 1: someone on Instagram. They must have got like a new

641
00:27:36,440 --> 00:27:38,600
Speaker 1: cold breast sort of juice make are very fancy as well,

642
00:27:38,640 --> 00:27:40,280
Speaker 1: I think, but they were sort of saying, you know,

643
00:27:40,280 --> 00:27:42,400
Speaker 1: how do I make juices a little bit more more healthier?

644
00:27:42,440 --> 00:27:44,240
Speaker 1: So I think the definition of a juice to me

645
00:27:44,320 --> 00:27:47,040
Speaker 1: is really just kind of fruits, veggies, and water, where smoothies,

646
00:27:47,040 --> 00:27:49,159
Speaker 1: I think are a little bit more nutritionally balanced than

647
00:27:49,240 --> 00:27:51,960
Speaker 1: juices because we can add the other components like proteins

648
00:27:51,960 --> 00:27:53,919
Speaker 1: and healthy vats and that sort of thing. So I

649
00:27:54,000 --> 00:27:56,159
Speaker 1: personally am probably much more a fan of a balance

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00:27:56,200 --> 00:27:59,080
Speaker 1: smoothie versus a juice. I do like juices. I think

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00:27:59,080 --> 00:28:00,800
Speaker 1: if we're adding in quite a lot of veggies, that

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00:28:00,840 --> 00:28:02,800
Speaker 1: can be more of a snack option, whereas I think

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00:28:02,840 --> 00:28:05,199
Speaker 1: smoothies can be more nutritionally imbalanced and be more of

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00:28:05,240 --> 00:28:09,320
Speaker 1: a main meal option. Yeah. Perfect, All right, Well that

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00:28:09,359 --> 00:28:11,480
Speaker 1: brings us to the end of the Nutrition Couch and

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00:28:11,680 --> 00:28:15,040
Speaker 1: the kickoff for twenty twenty two. So that is the

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00:28:15,119 --> 00:28:17,280
Speaker 1: end of the episode today. Guys, if you haven't done

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00:28:17,320 --> 00:28:20,359
Speaker 1: so already, we would appreciate if you could subscribe to

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00:28:20,359 --> 00:28:22,720
Speaker 1: the podcast. You can ask us any questions through our

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00:28:22,720 --> 00:28:26,880
Speaker 1: Instagram and Facebook social sites. We're at the nutritioncouchpodcast dot

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00:28:26,920 --> 00:28:28,560
Speaker 1: com and the place that you can leave us a

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00:28:28,600 --> 00:28:31,200
Speaker 1: review where it counts the most is the Purple Apple

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00:28:31,240 --> 00:28:34,360
Speaker 1: Podcast app, and we would really really appreciate a five

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00:28:34,400 --> 00:28:36,520
Speaker 1: star or a positive review from you there. So we

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00:28:36,600 --> 00:28:39,640
Speaker 1: will catch you guys, same time, at same place next

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00:28:39,640 --> 00:28:41,920
Speaker 1: Sunday morning, and thank you very much for listening.

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00:28:42,120 --> 00:28:42,880
Speaker 3: Happy New Year,