1 00:00:00,720 --> 00:00:03,320 Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome 2 00:00:03,360 --> 00:00:06,040 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,040 --> 00:00:09,440 Speaker 1: Australia's leading dieticians, bringing everything that is new in the 4 00:00:09,440 --> 00:00:13,240 Speaker 1: world of nutritions, diets and good food. Welcome back to 5 00:00:13,280 --> 00:00:16,560 Speaker 1: the Nutrition Couch for twenty twenty two. To get us 6 00:00:16,560 --> 00:00:19,720 Speaker 1: started today, Susie and I share our favorite diets and 7 00:00:19,800 --> 00:00:23,200 Speaker 1: diet tricks for twenty twenty two. Our client case study 8 00:00:23,200 --> 00:00:26,280 Speaker 1: looks at the one food ingredient you should probably avoid 9 00:00:26,520 --> 00:00:29,720 Speaker 1: and not include in your kids diets. In our product review, 10 00:00:29,760 --> 00:00:32,240 Speaker 1: we take a closer look at a high protein chocolate 11 00:00:32,280 --> 00:00:35,040 Speaker 1: ice cream stick perfect for summer in Australia. And our 12 00:00:35,040 --> 00:00:38,400 Speaker 1: listener question is all about smoothies and more specifically, how 13 00:00:38,440 --> 00:00:41,599 Speaker 1: do we make a nutritionally balanced smoothie. But to get 14 00:00:41,640 --> 00:00:44,360 Speaker 1: us started this year, Susie, one of our favorite podcasts 15 00:00:44,440 --> 00:00:46,880 Speaker 1: out loud on Mama Mea chooses a word for the 16 00:00:46,960 --> 00:00:49,520 Speaker 1: year rather than a New Year's resolution, and we quite 17 00:00:49,600 --> 00:00:52,559 Speaker 1: like this, so let's do this today with our listeners. Susie, 18 00:00:52,600 --> 00:00:55,760 Speaker 1: what is your word of the year for twenty twenty two. Well, 19 00:00:55,840 --> 00:00:58,720 Speaker 1: I love this concept. We have listened to this podcast 20 00:00:58,760 --> 00:01:01,040 Speaker 1: for many years it's just a weekly kind of update 21 00:01:01,400 --> 00:01:03,800 Speaker 1: all things news, and for several years now they've done 22 00:01:03,800 --> 00:01:05,600 Speaker 1: the Word of the Year, and I think it's just 23 00:01:05,600 --> 00:01:08,800 Speaker 1: such a positive way because we so often focus on 24 00:01:08,880 --> 00:01:11,280 Speaker 1: goals and resolutions and that can be a little bit 25 00:01:11,280 --> 00:01:12,320 Speaker 1: intimidating after. 26 00:01:12,160 --> 00:01:14,840 Speaker 2: We've had a holiday. So my word, I say, I 27 00:01:14,880 --> 00:01:17,120 Speaker 2: think about it. I'm going to focus this year on 28 00:01:17,319 --> 00:01:22,720 Speaker 2: energy for two reasons. One, I feel like really exhausted. 29 00:01:22,720 --> 00:01:25,080 Speaker 2: We're recording this, of course at the end of twenty 30 00:01:25,120 --> 00:01:27,680 Speaker 2: twenty one, before we kick off twenty twenty two, and 31 00:01:27,760 --> 00:01:31,600 Speaker 2: so I'm really looking next year to feel more energized 32 00:01:31,640 --> 00:01:33,760 Speaker 2: and perhaps a bit more self care to get my 33 00:01:33,840 --> 00:01:36,560 Speaker 2: energy back. But probably the other aspect of that for 34 00:01:36,640 --> 00:01:39,240 Speaker 2: me is some energy for some new projects and really 35 00:01:39,280 --> 00:01:41,800 Speaker 2: seeking out the energy and moving the way where the 36 00:01:41,880 --> 00:01:44,720 Speaker 2: energy is suggestive. I'm on the right path with things, 37 00:01:44,880 --> 00:01:47,640 Speaker 2: so I tend to sometimes stick around with things when 38 00:01:47,720 --> 00:01:50,320 Speaker 2: they're clearly not right for me, as opposed to saying, right, 39 00:01:50,360 --> 00:01:52,320 Speaker 2: let's go where the energy is taking me and what's 40 00:01:52,480 --> 00:01:54,640 Speaker 2: suggesting is the right way forward. So that's going to 41 00:01:54,640 --> 00:01:57,280 Speaker 2: be my word for twenty twenty two. Energy. And I 42 00:01:57,400 --> 00:01:59,360 Speaker 2: like to sort of put it in my journal and 43 00:01:59,400 --> 00:02:02,000 Speaker 2: put it around so I keep focused on what I 44 00:02:02,040 --> 00:02:05,080 Speaker 2: want to achieve. So energy and I think we would 45 00:02:05,080 --> 00:02:07,720 Speaker 2: love to hear I'd share on our socials or a 46 00:02:07,800 --> 00:02:10,200 Speaker 2: DM what your words are as well, because we'll share 47 00:02:10,240 --> 00:02:12,320 Speaker 2: some of those as we move through, because it's always 48 00:02:12,320 --> 00:02:14,560 Speaker 2: interesting to see what other people are focusing on. But 49 00:02:15,120 --> 00:02:17,320 Speaker 2: new Mamma, you'll be by this time. What are you thinking? 50 00:02:17,480 --> 00:02:19,399 Speaker 1: I don't think it's twenty twenty two? 51 00:02:19,400 --> 00:02:19,600 Speaker 2: For me? 52 00:02:19,720 --> 00:02:22,079 Speaker 1: Is going to be growth. So growth as a new mom. 53 00:02:22,320 --> 00:02:25,880 Speaker 1: Growth hopefully in some business aspects, growth with moving along 54 00:02:25,919 --> 00:02:27,880 Speaker 1: with our house plans, which is sort of stalled in 55 00:02:27,919 --> 00:02:30,000 Speaker 1: the last couple of months of building industries a little 56 00:02:30,000 --> 00:02:32,920 Speaker 1: bit crazy. So growth in many aspects, I think, but 57 00:02:33,040 --> 00:02:35,880 Speaker 1: even just growth in myself of letting things go, not 58 00:02:35,919 --> 00:02:37,720 Speaker 1: trying to be perfect, knowing that as a mom, I 59 00:02:37,760 --> 00:02:40,960 Speaker 1: can't control every aspect. So I think that growth just 60 00:02:40,960 --> 00:02:43,360 Speaker 1: within myself, but also some of the important things that 61 00:02:43,400 --> 00:02:47,000 Speaker 1: in my life, you know, relationships, exercise, like just moving 62 00:02:47,000 --> 00:02:49,040 Speaker 1: my body in a really positive way. I might not 63 00:02:49,080 --> 00:02:50,720 Speaker 1: be able to get in, you know, my solid gym 64 00:02:50,760 --> 00:02:53,639 Speaker 1: weight sessions, which I used to love. Being a new mom, 65 00:02:53,639 --> 00:02:54,840 Speaker 1: I might just have to sort of go with the 66 00:02:54,880 --> 00:02:57,359 Speaker 1: flow and do anything that I can possibly just fit in. 67 00:02:57,400 --> 00:02:59,639 Speaker 1: So growth and flexibility. I think if I can be 68 00:02:59,720 --> 00:03:02,399 Speaker 1: cheek and sort of go one to two words, Susie, 69 00:03:02,520 --> 00:03:04,200 Speaker 1: for me, it's going to be all about growth but 70 00:03:04,320 --> 00:03:05,680 Speaker 1: also flexibility this year. 71 00:03:05,760 --> 00:03:08,240 Speaker 2: I like that, so very positive words. So yeah, we 72 00:03:08,280 --> 00:03:10,280 Speaker 2: look forward to hearing yours as we kick off this 73 00:03:10,360 --> 00:03:10,760 Speaker 2: new year. 74 00:03:10,960 --> 00:03:13,480 Speaker 1: We're good for and this time of the year, it 75 00:03:13,639 --> 00:03:15,919 Speaker 1: just seems like, Susie, every man and his dog, where 76 00:03:15,919 --> 00:03:19,000 Speaker 1: every woman and the cat are starting a new diet. 77 00:03:19,120 --> 00:03:21,359 Speaker 1: So Susie and I thought that we would chat about, 78 00:03:21,440 --> 00:03:23,880 Speaker 1: of course, what's trending in the media, and it's always 79 00:03:23,919 --> 00:03:26,560 Speaker 1: around diets in January. So and we don't mean diets 80 00:03:26,600 --> 00:03:29,280 Speaker 1: in the restrictive sense, right, We simply mean a style 81 00:03:29,320 --> 00:03:31,360 Speaker 1: of eating. We all eat a diet, so we don't 82 00:03:31,360 --> 00:03:34,200 Speaker 1: mean that we're talking about restrictive diets. We want you 83 00:03:34,280 --> 00:03:36,400 Speaker 1: to think about this new year as something that is 84 00:03:36,440 --> 00:03:41,120 Speaker 1: sustainable and balanced that you can actually stick to long term. So, Susie, 85 00:03:41,120 --> 00:03:43,120 Speaker 1: I found this article which I really quite liked, and 86 00:03:43,160 --> 00:03:46,200 Speaker 1: it was titled six steps to successful weight loss this 87 00:03:46,320 --> 00:03:49,240 Speaker 1: New Year, And I really enjoy this concept because it's 88 00:03:49,280 --> 00:03:52,000 Speaker 1: not focused on calories, it's not focused on restrictions or 89 00:03:52,000 --> 00:03:54,800 Speaker 1: cutting things out. It's actually focused on your behaviors. And 90 00:03:54,840 --> 00:03:56,480 Speaker 1: you and I have spent a long time over the 91 00:03:56,600 --> 00:03:59,960 Speaker 1: last sort of six to eight months maybe talking about 92 00:04:00,240 --> 00:04:05,040 Speaker 1: behavioral changes, not just restrictions or rigid rules or cutting 93 00:04:05,080 --> 00:04:08,200 Speaker 1: things out. So the first point in this article was 94 00:04:08,200 --> 00:04:11,680 Speaker 1: that you can't fight evolution, So you can't just try 95 00:04:11,720 --> 00:04:13,560 Speaker 1: to lose every single kilo. So if your goal is 96 00:04:13,560 --> 00:04:15,880 Speaker 1: to lose fifteen twenty kilos this year, you can't just 97 00:04:15,920 --> 00:04:18,159 Speaker 1: go gung ho and just try and do that all 98 00:04:18,160 --> 00:04:19,960 Speaker 1: at once. You need to slow down, you need to 99 00:04:19,960 --> 00:04:21,800 Speaker 1: take a break. So the first point in this article 100 00:04:21,920 --> 00:04:24,360 Speaker 1: was every second month, take a break from losing weight 101 00:04:24,440 --> 00:04:28,360 Speaker 1: and instead just focus on maintaining your current weight. Honestly, Susan, 102 00:04:28,560 --> 00:04:30,640 Speaker 1: so many people have no idea how to just maintain 103 00:04:30,680 --> 00:04:32,320 Speaker 1: their weight. So we don't always have to be in 104 00:04:32,320 --> 00:04:35,039 Speaker 1: this constant state of being in a calorie deficit and 105 00:04:35,040 --> 00:04:36,560 Speaker 1: trying to lose weight. If we can get off a 106 00:04:36,560 --> 00:04:38,920 Speaker 1: couple of kilos, that's wonderful. Aim to lose two or 107 00:04:38,920 --> 00:04:41,320 Speaker 1: three kilos in January and then heat pause and just 108 00:04:41,360 --> 00:04:43,839 Speaker 1: aim to maintain that through February, aim to lose a 109 00:04:43,839 --> 00:04:46,000 Speaker 1: couple more in March, and then just aim to maintain 110 00:04:46,120 --> 00:04:48,920 Speaker 1: that in April throughout easter, and that'll set you up 111 00:04:48,960 --> 00:04:50,599 Speaker 1: so much better than trying to put all of this 112 00:04:50,720 --> 00:04:53,680 Speaker 1: external pressure on yourself to just drop ten twenty thirty 113 00:04:53,760 --> 00:04:56,600 Speaker 1: kilos all at once. So I really liked that first point. 114 00:04:56,800 --> 00:04:59,560 Speaker 1: The second one was reach for natural first, so we 115 00:04:59,600 --> 00:05:01,560 Speaker 1: don't need to say no to our favorite foods, but 116 00:05:01,600 --> 00:05:04,559 Speaker 1: we want to fill up on natural, whole foods first 117 00:05:04,800 --> 00:05:06,919 Speaker 1: and then have a little bit of soul foods afterwards, 118 00:05:06,920 --> 00:05:09,159 Speaker 1: so we feel like a treat rather than replacing a 119 00:05:09,160 --> 00:05:11,479 Speaker 1: good nourishing lunch with a block of chocolate. Have a 120 00:05:11,480 --> 00:05:14,120 Speaker 1: good nourishing lunch, then have a few squares of chocolate after. 121 00:05:14,800 --> 00:05:15,599 Speaker 2: The third tip was. 122 00:05:15,600 --> 00:05:19,400 Speaker 1: Around eating the rainbow essentially, so no foods are eliminated. 123 00:05:19,520 --> 00:05:21,400 Speaker 1: We don't want to fear foods. We actually want to 124 00:05:21,440 --> 00:05:25,159 Speaker 1: focus on the whole rainbow, colors, food groups, that sort 125 00:05:25,160 --> 00:05:26,800 Speaker 1: of thing. So a lot of people have come to 126 00:05:26,839 --> 00:05:30,200 Speaker 1: fear things like carbohydrates, really healthy foods like nuts and 127 00:05:30,240 --> 00:05:33,200 Speaker 1: even dairy, but the research actually shows that foods such 128 00:05:33,200 --> 00:05:37,240 Speaker 1: as hole grown carbohydrates, nuts and dairy are actually supportive 129 00:05:37,320 --> 00:05:39,720 Speaker 1: of weight loss long term. So rather than focusing on 130 00:05:39,760 --> 00:05:41,479 Speaker 1: the things that we're going to cut out this new year, 131 00:05:41,640 --> 00:05:43,520 Speaker 1: let's focus on the things that we can actually eat 132 00:05:43,560 --> 00:05:47,359 Speaker 1: in abundance, and particularly color and eating the rainbow. The 133 00:05:47,400 --> 00:05:50,240 Speaker 1: fourth tip which I really loved because, as some of 134 00:05:50,279 --> 00:05:52,760 Speaker 1: our listeners know, my mom's Malaysian and she loves to 135 00:05:52,960 --> 00:05:55,400 Speaker 1: just encourage people to eat with chopsticks, Susie. So the 136 00:05:55,440 --> 00:05:57,520 Speaker 1: full tip was actually eating with chopstick. So it was 137 00:05:57,600 --> 00:06:00,640 Speaker 1: learning to slow down, eat smaller portions at your meals, 138 00:06:00,640 --> 00:06:03,279 Speaker 1: and actually listen to your internal hunger cues. And I 139 00:06:03,279 --> 00:06:05,200 Speaker 1: remember when my my friends were younger and my mum 140 00:06:05,279 --> 00:06:06,800 Speaker 1: used to cook his dinner. She try to make my 141 00:06:06,839 --> 00:06:09,080 Speaker 1: friends eat with chopsticks, Susie. It was the bunniest thing 142 00:06:09,120 --> 00:06:11,320 Speaker 1: to ever watch. I was like, Mom, like, let them 143 00:06:11,320 --> 00:06:12,640 Speaker 1: eat with the fork and she's like, no, no, they 144 00:06:12,680 --> 00:06:14,960 Speaker 1: will learn it's much better for their help. And like, 145 00:06:15,000 --> 00:06:17,359 Speaker 1: my mom's never studied nutritional health, but she she know, 146 00:06:17,520 --> 00:06:19,280 Speaker 1: like she knows. She's like, it's much better. You don't 147 00:06:19,320 --> 00:06:21,679 Speaker 1: eat as much, you eat slower, you enjoy your food. Butter, 148 00:06:21,960 --> 00:06:24,440 Speaker 1: So I think Mum, Sophie would definitely appreciate this tip. 149 00:06:25,560 --> 00:06:27,919 Speaker 2: There's been skills I'd say they've used their entire life 150 00:06:27,920 --> 00:06:30,360 Speaker 2: because whenever they go into any kind of Asian cuisine, 151 00:06:30,400 --> 00:06:32,960 Speaker 2: there are experts at chopsticks. So it's actually quite a 152 00:06:33,000 --> 00:06:35,320 Speaker 2: good learning opportunity. If I ever bring the twins up 153 00:06:35,360 --> 00:06:38,040 Speaker 2: to Brisbane ever, I'm going to send them for a 154 00:06:38,120 --> 00:06:39,200 Speaker 2: chopstick glass with your mom. 155 00:06:39,320 --> 00:06:41,200 Speaker 1: Absolutely she'll teach you how to make spring whirls as well. 156 00:06:41,240 --> 00:06:44,559 Speaker 2: I love it. And then we got two more tips 157 00:06:44,560 --> 00:06:45,040 Speaker 2: off Susie. 158 00:06:45,040 --> 00:06:47,720 Speaker 1: The fifth one was choose to move, so actually focus 159 00:06:47,760 --> 00:06:50,560 Speaker 1: on positive movement and exercise you enjoy. If you don't 160 00:06:50,640 --> 00:06:53,000 Speaker 1: like the gym, don't go. If you don't like running, 161 00:06:53,000 --> 00:06:54,800 Speaker 1: don't set yourself a goal to run a marathon because 162 00:06:54,800 --> 00:06:56,479 Speaker 1: I can guarantee you it's not going to be enjoyable 163 00:06:56,480 --> 00:06:58,400 Speaker 1: and it's not going to stick long term. And the 164 00:06:58,400 --> 00:07:01,600 Speaker 1: sixth tip was no blue light after twilight, So use 165 00:07:01,680 --> 00:07:03,680 Speaker 1: the evening to work on your to do list, to 166 00:07:03,720 --> 00:07:06,640 Speaker 1: do something positive to wind down for the night. You know, 167 00:07:06,680 --> 00:07:09,200 Speaker 1: these types of activities and focus prevent a lot of 168 00:07:09,240 --> 00:07:12,600 Speaker 1: that mindless eating and that after dinner snacking. And most importantly, 169 00:07:12,640 --> 00:07:15,200 Speaker 1: we want to turn off all our technology and screens 170 00:07:15,320 --> 00:07:18,960 Speaker 1: after about dusk because good quality sleep is so important 171 00:07:19,000 --> 00:07:22,480 Speaker 1: for long term weight loss success. So they're the six tips. 172 00:07:22,520 --> 00:07:24,200 Speaker 1: I really like them, ZUZI the things that I talk 173 00:07:24,240 --> 00:07:25,800 Speaker 1: through with my clients all of the time, and I 174 00:07:25,840 --> 00:07:28,160 Speaker 1: know you do too. Any of the tips that you 175 00:07:28,200 --> 00:07:31,200 Speaker 1: feel our listeners would benefit from instead of the restricted 176 00:07:31,240 --> 00:07:33,880 Speaker 1: diets this twenty twenty just from our I guess long 177 00:07:34,000 --> 00:07:35,400 Speaker 1: term balanced approach. 178 00:07:35,520 --> 00:07:37,520 Speaker 2: I think the two things that stick out for me 179 00:07:37,920 --> 00:07:41,000 Speaker 2: is I don't think that diet is a bad word. 180 00:07:41,160 --> 00:07:44,680 Speaker 2: Now that's a little bit controversial, but just hear me out, Lee, 181 00:07:44,720 --> 00:07:47,200 Speaker 2: and we all have a diet. Now, we are not 182 00:07:47,360 --> 00:07:51,960 Speaker 2: ever endorsing restrictive diets that promote disordered eating. So things 183 00:07:52,000 --> 00:07:54,559 Speaker 2: like where you're replacing all of your food with lemon 184 00:07:54,640 --> 00:07:58,040 Speaker 2: water or juice cleanses, things that we've spoken about before 185 00:07:58,080 --> 00:08:00,880 Speaker 2: on the Nutrition Couch, which have some concerns from a 186 00:08:00,920 --> 00:08:03,960 Speaker 2: physiological metabolic perspective. But at the end of the day, 187 00:08:04,000 --> 00:08:06,680 Speaker 2: we all eat a diet, and so when I'm talking 188 00:08:06,720 --> 00:08:10,360 Speaker 2: to clients over myself, you know, we need some guidelines 189 00:08:10,400 --> 00:08:13,680 Speaker 2: and rules. Unfortunately, we just can't eat whatever we want 190 00:08:13,960 --> 00:08:16,800 Speaker 2: if the goal is to maintain our weight and be healthy. 191 00:08:17,080 --> 00:08:19,360 Speaker 2: So I have no qualms in talking about the best 192 00:08:19,400 --> 00:08:21,960 Speaker 2: diets for individuals, and in fact would say that we're 193 00:08:22,000 --> 00:08:24,360 Speaker 2: experts in that area. So I think it's all about 194 00:08:24,440 --> 00:08:28,160 Speaker 2: ensuring we're not promoting restrictive dieting. In any program or 195 00:08:28,200 --> 00:08:31,520 Speaker 2: dietary regime that you adopt is sustainable long term, and 196 00:08:31,560 --> 00:08:34,480 Speaker 2: indeed we have strong scientific evidence for some of those things, 197 00:08:34,520 --> 00:08:37,000 Speaker 2: like the Mediterranean diet when it comes to health and longevity. 198 00:08:37,040 --> 00:08:41,360 Speaker 2: So I think it's about creating and building the right 199 00:08:41,520 --> 00:08:44,000 Speaker 2: diet for you. That's something that you can follow and maintain, 200 00:08:44,040 --> 00:08:46,680 Speaker 2: and that's ultimately the key to health and weight control. 201 00:08:46,840 --> 00:08:48,240 Speaker 2: But the one thing I would like to add just 202 00:08:48,280 --> 00:08:51,520 Speaker 2: about the chopstick point, because whilst, of course you know 203 00:08:51,640 --> 00:08:53,880 Speaker 2: when it comes to eating Asian cuisine, of course, but 204 00:08:53,920 --> 00:08:55,920 Speaker 2: what I would say is there's actually quite strong evidence 205 00:08:55,960 --> 00:08:58,000 Speaker 2: just for slowing down eating in general with even a 206 00:08:58,080 --> 00:09:00,840 Speaker 2: knife and fork. So even if you are the process 207 00:09:00,840 --> 00:09:04,280 Speaker 2: of committing twenty minutes to a meal time, putting your 208 00:09:04,320 --> 00:09:07,960 Speaker 2: knife and fork down in between each mouthful and having 209 00:09:08,000 --> 00:09:12,800 Speaker 2: a sip of water, just that basic behavioral intervention has 210 00:09:12,840 --> 00:09:15,160 Speaker 2: been shown to reduce calorie intake it a meal bay 211 00:09:15,240 --> 00:09:18,360 Speaker 2: up to thirty percent. So it's the slowing down of 212 00:09:18,360 --> 00:09:21,200 Speaker 2: eating and being mindful, which has a strong evidence base 213 00:09:21,320 --> 00:09:23,680 Speaker 2: to it. But all of those things, of course, I 214 00:09:23,679 --> 00:09:25,959 Speaker 2: think the other little trick is the seven to ten 215 00:09:26,000 --> 00:09:29,160 Speaker 2: serves of I say, fresh fruit, but more importantly vegetables 216 00:09:29,200 --> 00:09:32,080 Speaker 2: each day. If you add or aim to include some 217 00:09:32,120 --> 00:09:35,000 Speaker 2: sort of vegetable at every meal, so your breakfast two 218 00:09:35,120 --> 00:09:37,480 Speaker 2: or three cups, at both lunch and dinner, instantly you'll 219 00:09:37,480 --> 00:09:40,440 Speaker 2: reduce again your calorie intake by about twenty percent without 220 00:09:40,520 --> 00:09:44,439 Speaker 2: any level of restriction. It's actually encouraging consumption. So focusing 221 00:09:44,440 --> 00:09:46,880 Speaker 2: your energy on what you should be eating as opposed 222 00:09:46,880 --> 00:09:49,360 Speaker 2: to what you shouldn't be eating, and instantly that's a 223 00:09:49,400 --> 00:09:52,079 Speaker 2: positive approach to diet and also ticking the box and 224 00:09:52,120 --> 00:09:55,079 Speaker 2: a number of those key nutrients and a very sustainable strategy. 225 00:09:55,520 --> 00:09:57,160 Speaker 1: Definitely, And I'll just make a quick point because I'm 226 00:09:57,160 --> 00:09:59,040 Speaker 1: sure some of our listeners are thinking, so you see 227 00:09:59,040 --> 00:10:01,200 Speaker 1: said to drink water, betw I mean, isn't that bad? 228 00:10:01,240 --> 00:10:03,640 Speaker 1: And the amount of messages I get, particularly from TikTok 229 00:10:03,640 --> 00:10:06,120 Speaker 1: Susy from the younger generation, about how you can't eat 230 00:10:06,679 --> 00:10:09,319 Speaker 1: food and drink water at the same time. Your body 231 00:10:09,400 --> 00:10:12,839 Speaker 1: is incredibly smart. It has the ability to digest water 232 00:10:13,200 --> 00:10:15,200 Speaker 1: and food at the same time. So if you've heard 233 00:10:15,240 --> 00:10:17,440 Speaker 1: this myth somewhere along the line, it's a lot of 234 00:10:17,440 --> 00:10:20,559 Speaker 1: the I guess natural therapy fields say digestion isn't effective 235 00:10:20,559 --> 00:10:23,079 Speaker 1: if you're drinking water with your meal. There is zero 236 00:10:23,120 --> 00:10:25,640 Speaker 1: evidence based to that. So guys, you can happily drink 237 00:10:25,800 --> 00:10:28,840 Speaker 1: water or other fluids with your meals at the same time. 238 00:10:28,880 --> 00:10:30,760 Speaker 1: Sure you might feel a little bit more bloated, but 239 00:10:30,840 --> 00:10:33,880 Speaker 1: that's not negatively impacting your digestion or anything like that. 240 00:10:34,000 --> 00:10:35,559 Speaker 1: So I just thought it'd be really good to put 241 00:10:35,600 --> 00:10:38,199 Speaker 1: that myth to bed quickly, because particularly the last few months, 242 00:10:38,520 --> 00:10:41,040 Speaker 1: I've got a lot of questions about that. So I 243 00:10:41,080 --> 00:10:42,840 Speaker 1: just found it quite interesting. I'm not quite sure where 244 00:10:42,840 --> 00:10:43,640 Speaker 1: it's coming from. 245 00:10:44,080 --> 00:10:46,480 Speaker 2: Well, it's a time thing. Basically. The reason we say 246 00:10:46,480 --> 00:10:48,160 Speaker 2: that about sewing down eating is that it takes it 247 00:10:48,240 --> 00:10:51,280 Speaker 2: like about twenty minutes for the brain to register to 248 00:10:51,360 --> 00:10:54,360 Speaker 2: some of those digestive cues about volume and how much 249 00:10:54,400 --> 00:10:58,360 Speaker 2: you've actually consumed. And that's the scientific rational for slowing 250 00:10:58,400 --> 00:11:00,880 Speaker 2: down eating and taking that time for a meal, just 251 00:11:00,920 --> 00:11:03,760 Speaker 2: purely because you will feel fuller over time and notice 252 00:11:03,800 --> 00:11:06,040 Speaker 2: it a lot more so I think they're all really 253 00:11:06,040 --> 00:11:08,680 Speaker 2: sustainable strategies. And yeah, the only diets we don't like 254 00:11:08,679 --> 00:11:11,760 Speaker 2: our overly restrictive ones. And we all probably should should 255 00:11:11,800 --> 00:11:14,720 Speaker 2: have a diet that we know is our baseline, that 256 00:11:14,840 --> 00:11:17,160 Speaker 2: is allowing us to feel and look and perform at 257 00:11:17,200 --> 00:11:18,959 Speaker 2: our best. And I think there's a little bit of 258 00:11:18,960 --> 00:11:21,280 Speaker 2: a subtle shift there as opposed to saying that all 259 00:11:21,320 --> 00:11:25,439 Speaker 2: diets are bad. All right, Well, moving on to some 260 00:11:26,040 --> 00:11:28,800 Speaker 2: areas of interest. Now we get a lot of questions 261 00:11:28,880 --> 00:11:31,760 Speaker 2: leanne about foods. People like to blame foods that are 262 00:11:31,800 --> 00:11:34,120 Speaker 2: really bad for us or perceived as not great or 263 00:11:34,160 --> 00:11:36,000 Speaker 2: once we should be taking out of the diet. Indeed, 264 00:11:36,040 --> 00:11:38,640 Speaker 2: if we headline anything about foods to avoid, it usually 265 00:11:38,679 --> 00:11:41,840 Speaker 2: clicks pretty well online. But this was a really interesting 266 00:11:41,880 --> 00:11:43,680 Speaker 2: piece of research that came through at the end of 267 00:11:43,720 --> 00:11:47,800 Speaker 2: last year from an Institute for Research in Biomedicine study 268 00:11:48,400 --> 00:11:51,040 Speaker 2: and it headlined because it was linking palm oil to 269 00:11:51,080 --> 00:11:54,319 Speaker 2: an increased risk of developing cancer. So the first thing 270 00:11:54,360 --> 00:11:56,600 Speaker 2: I would say is that it was a study that 271 00:11:56,679 --> 00:11:59,199 Speaker 2: was done in my so it wasn't a human study 272 00:12:00,240 --> 00:12:03,280 Speaker 2: was specifically looking at an increased risk of oil and 273 00:12:03,360 --> 00:12:07,960 Speaker 2: nectar cancers, so very very specific that found that palmitic acid, 274 00:12:07,960 --> 00:12:11,240 Speaker 2: which is another name for palm oil, when the rats 275 00:12:11,360 --> 00:12:14,000 Speaker 2: or the mice had the cancers, that promoted a metastasis 276 00:12:14,040 --> 00:12:17,240 Speaker 2: of those cancers, so an increased spread of them. So 277 00:12:17,440 --> 00:12:21,160 Speaker 2: extrapolating that to a headline about the increased risk of 278 00:12:21,200 --> 00:12:24,319 Speaker 2: cancer from palm oil was a little bit exaggerated, i 279 00:12:24,400 --> 00:12:27,640 Speaker 2: must say, but it doesn't take away from the factory 280 00:12:27,720 --> 00:12:30,720 Speaker 2: and that there are some big concerns around the consumption 281 00:12:30,800 --> 00:12:34,199 Speaker 2: of palm oil, both from a health perspective and also 282 00:12:34,200 --> 00:12:36,800 Speaker 2: from an environmental perspective. Of course, there's huge amounts of 283 00:12:36,880 --> 00:12:40,199 Speaker 2: land cleared by big companies because there's such a demand 284 00:12:40,200 --> 00:12:42,440 Speaker 2: for palm oil to be used in processed food. So 285 00:12:42,440 --> 00:12:44,560 Speaker 2: some of the places that palm oil will pop up 286 00:12:44,840 --> 00:12:47,680 Speaker 2: that you may not realize is that whenever you see 287 00:12:47,760 --> 00:12:51,480 Speaker 2: vegetable oil listed on a food label, it is highly 288 00:12:51,640 --> 00:12:53,280 Speaker 2: likely to be palm oil. And there's a couple of 289 00:12:53,360 --> 00:12:56,600 Speaker 2: reasons for that. One is cost, it's a relatively cheap 290 00:12:56,640 --> 00:13:00,000 Speaker 2: type of oil. Second is mouthfeeld. Because it's highly satura 291 00:13:00,240 --> 00:13:03,640 Speaker 2: it will give you a creamy kind of taste and texture. 292 00:13:03,720 --> 00:13:07,240 Speaker 2: So a classic example is in chocolate. Now. Admittedly a 293 00:13:07,320 --> 00:13:09,880 Speaker 2: number of the main chocolate brands have now swapped away 294 00:13:09,880 --> 00:13:12,200 Speaker 2: from palm oil and they'll actually label for that, But 295 00:13:12,600 --> 00:13:15,600 Speaker 2: going back five years or even ten years ago, when 296 00:13:15,600 --> 00:13:17,520 Speaker 2: they remove some of the dairy fat to make the 297 00:13:17,600 --> 00:13:21,079 Speaker 2: product cheaper to produce, inevitably it was palm oil. Our 298 00:13:21,120 --> 00:13:23,720 Speaker 2: major biscuit chain will be using palm oil, and generally 299 00:13:23,720 --> 00:13:26,679 Speaker 2: anywhere you see vegetab oil it's not otherwise specified, will 300 00:13:26,720 --> 00:13:29,400 Speaker 2: be palm oil. So it slips into our diet and 301 00:13:29,480 --> 00:13:32,040 Speaker 2: the issue from a fat balance perspective, as we know 302 00:13:32,679 --> 00:13:35,400 Speaker 2: that diets that are pro inflammatory will have a higher 303 00:13:35,440 --> 00:13:38,440 Speaker 2: proportion of process vegetable oils, a Mega six fats and 304 00:13:38,480 --> 00:13:41,760 Speaker 2: saturated fats, and because palm oil is a heavily saturated fat, 305 00:13:41,800 --> 00:13:44,880 Speaker 2: it really shifts our fat balance, particularly when the consumption 306 00:13:44,960 --> 00:13:48,480 Speaker 2: of things like cakes, biscuits, snack food, chocolate is relatively 307 00:13:48,520 --> 00:13:51,640 Speaker 2: high in Australia and in addition to our high consumption 308 00:13:51,720 --> 00:13:54,600 Speaker 2: of dairy and meat which is highly saturated, it really 309 00:13:54,840 --> 00:13:58,520 Speaker 2: programs our fat intake to be pro inflammatory. Now, I 310 00:13:58,840 --> 00:14:02,880 Speaker 2: absolutely don't talk a lot about palm oil specifically with 311 00:14:02,880 --> 00:14:04,559 Speaker 2: my clientcy and what I talk about is if you 312 00:14:04,600 --> 00:14:07,600 Speaker 2: see vegetable oil on a label, or blended vegetable oil 313 00:14:07,600 --> 00:14:09,880 Speaker 2: in the supermarket will usually be fifty percent palm oil, 314 00:14:10,280 --> 00:14:12,800 Speaker 2: and I don't generally buy those products. So when people 315 00:14:12,840 --> 00:14:15,400 Speaker 2: say to me, oh, what about a biscuit, I'll say, well, 316 00:14:15,400 --> 00:14:17,400 Speaker 2: the issue with biscuits in the supermarket is that most 317 00:14:17,400 --> 00:14:19,600 Speaker 2: of them are made with palm oil. So I don't 318 00:14:19,800 --> 00:14:22,360 Speaker 2: generally use or recommend it all myself. In baking, for example, 319 00:14:22,440 --> 00:14:25,360 Speaker 2: I'll use butter as opposed to vegetable oils. But I 320 00:14:25,360 --> 00:14:28,480 Speaker 2: think particularly for our kids snacks, so whenever you're seeing 321 00:14:28,520 --> 00:14:33,360 Speaker 2: musli bars, kids biscuits in individual pack sizes, any kind 322 00:14:33,400 --> 00:14:35,960 Speaker 2: of process food in our diet is likely to be 323 00:14:36,080 --> 00:14:38,240 Speaker 2: palm oil, and I do think over time we will 324 00:14:38,280 --> 00:14:40,000 Speaker 2: become more aware of it. You'll start to see food 325 00:14:40,040 --> 00:14:42,560 Speaker 2: companies labeling a lot more clearly. It will say no 326 00:14:42,640 --> 00:14:44,800 Speaker 2: palm oil on it. It's also, as we said, may 327 00:14:44,800 --> 00:14:48,120 Speaker 2: be listed as palmitic acid. But even though this research 328 00:14:48,200 --> 00:14:49,880 Speaker 2: is a bit of a long shot in terms of health, 329 00:14:49,920 --> 00:14:52,360 Speaker 2: there's no doubt there's no positive benefits that come from 330 00:14:52,400 --> 00:14:54,320 Speaker 2: palm oil in the diet, and the less of it 331 00:14:54,360 --> 00:14:56,720 Speaker 2: we consume overall, the better. So I tend to have 332 00:14:56,800 --> 00:14:59,320 Speaker 2: a blanket rule. If vegetable oil as in the first 333 00:14:59,360 --> 00:15:01,440 Speaker 2: couple of ingres radience, they're not products that I would 334 00:15:01,440 --> 00:15:02,760 Speaker 2: buy and neurotic. 335 00:15:02,760 --> 00:15:05,440 Speaker 1: It's a lot of the normal pantry staples that a 336 00:15:05,440 --> 00:15:08,720 Speaker 1: lot of us have. You know, Natella is a big one, cakes, biscuits, 337 00:15:08,720 --> 00:15:10,560 Speaker 1: that sort of thing where we don't really think about it. 338 00:15:10,600 --> 00:15:13,480 Speaker 1: But I did like the almost so much like but 339 00:15:13,760 --> 00:15:17,000 Speaker 1: the sort of attention grabbing headline was really like Institute 340 00:15:17,000 --> 00:15:19,800 Speaker 1: for Research in Biomedical study links palm oil to increase 341 00:15:19,880 --> 00:15:22,000 Speaker 1: cancer risk. So I think the first point is it's 342 00:15:22,000 --> 00:15:24,000 Speaker 1: important to point out that the research was done on 343 00:15:24,080 --> 00:15:26,800 Speaker 1: mice and really what they found it wasn't all types 344 00:15:26,840 --> 00:15:29,920 Speaker 1: of cancer. It really was that palm oil it promoted 345 00:15:30,000 --> 00:15:33,000 Speaker 1: metastases in the mouth and also skin cancers. But there 346 00:15:33,040 --> 00:15:35,680 Speaker 1: was a big, bold statement in there from the professor 347 00:15:35,680 --> 00:15:38,280 Speaker 1: who did the RESET study saying that it is important 348 00:15:38,280 --> 00:15:40,480 Speaker 1: to recognize that although we have this research and we 349 00:15:40,520 --> 00:15:43,640 Speaker 1: know that palm oil isn't great, we also can't link 350 00:15:43,720 --> 00:15:45,840 Speaker 1: A to B and say that palm oil will give 351 00:15:45,840 --> 00:15:48,800 Speaker 1: you, you know, increased metastases in cancer or anything like that. 352 00:15:48,840 --> 00:15:50,960 Speaker 1: So we really did say that there wasn't too much 353 00:15:51,000 --> 00:15:54,480 Speaker 1: that we can recommend from a dietary based perspective, but 354 00:15:54,520 --> 00:15:56,680 Speaker 1: it is something that you know, as dieticians, were well 355 00:15:56,720 --> 00:15:59,800 Speaker 1: aware of and we definitely, you know, we're recommending decreased 356 00:15:59,840 --> 00:16:03,520 Speaker 1: can assumption of these overly processed foods anyway, but also 357 00:16:03,560 --> 00:16:06,680 Speaker 1: because some of these particular ingredients may potentially have some 358 00:16:06,760 --> 00:16:09,240 Speaker 1: long term health effects as well. So the article it 359 00:16:09,360 --> 00:16:11,600 Speaker 1: was a little bit of a I guess scare tactic 360 00:16:11,640 --> 00:16:13,960 Speaker 1: as such, like it was a very media attention grabbing headline. 361 00:16:14,000 --> 00:16:16,480 Speaker 1: But as you said, we've definitely talked about vegetable oils 362 00:16:16,480 --> 00:16:18,320 Speaker 1: and palm oils and the effects of that on our 363 00:16:18,320 --> 00:16:20,240 Speaker 1: health long term. So I think it is a good 364 00:16:20,320 --> 00:16:22,360 Speaker 1: reminder this new year for everyone to just sort of 365 00:16:22,400 --> 00:16:24,360 Speaker 1: take a look at the different products that you're buying, 366 00:16:24,440 --> 00:16:26,560 Speaker 1: or particularly the things that you're putting regularly into your 367 00:16:26,640 --> 00:16:29,360 Speaker 1: kids lunchboxes. We're not saying you can't give your kids treats, 368 00:16:29,400 --> 00:16:31,560 Speaker 1: but it is really important to look at the ingredients 369 00:16:31,600 --> 00:16:33,720 Speaker 1: that your kids are consuming on a regular basis. If 370 00:16:33,720 --> 00:16:35,560 Speaker 1: you're someone who buys, you know, a little bag of 371 00:16:35,600 --> 00:16:38,080 Speaker 1: cookie for the kids once a month or once every 372 00:16:38,080 --> 00:16:39,640 Speaker 1: couple of weeks, like you probably have got to do 373 00:16:39,640 --> 00:16:41,800 Speaker 1: too much damage. But if they're getting those things regular 374 00:16:41,840 --> 00:16:44,080 Speaker 1: in their lunchbox a couple of times a week or 375 00:16:44,120 --> 00:16:46,960 Speaker 1: even every day, it's probably a really good time to 376 00:16:46,960 --> 00:16:49,240 Speaker 1: just do a little bit of a lunchbox assessment of 377 00:16:49,280 --> 00:16:50,720 Speaker 1: your kid's lunchboxes this. 378 00:16:50,680 --> 00:16:53,480 Speaker 2: New year, and we will do a significant proportion of 379 00:16:53,480 --> 00:16:55,240 Speaker 2: an episode in the next couple of weeks on school 380 00:16:55,320 --> 00:16:58,720 Speaker 2: lunches with some ideas for snacks that we have identified 381 00:16:58,720 --> 00:17:02,560 Speaker 2: as superior nutritionally in the supermarkets. 382 00:17:01,480 --> 00:17:03,520 Speaker 1: Wonderful, and then moving on to our product of the 383 00:17:03,600 --> 00:17:07,040 Speaker 1: rig SUSI in Australia. Sorry for those in American, the 384 00:17:07,119 --> 00:17:09,200 Speaker 1: UK it's quite cold at the moment and other parts 385 00:17:09,200 --> 00:17:11,640 Speaker 1: of the world, but in Australia it is very hot, 386 00:17:11,680 --> 00:17:14,600 Speaker 1: particularly where I live, Susie up in sunny Queensland. So 387 00:17:14,720 --> 00:17:16,800 Speaker 1: I thought the product of the week should be something 388 00:17:16,880 --> 00:17:19,520 Speaker 1: nice and cool and enjoyable, like a chocolate ice cream. 389 00:17:19,600 --> 00:17:22,040 Speaker 1: So one of our listeners sent through this one. It's 390 00:17:22,080 --> 00:17:25,479 Speaker 1: Marketers packed with protein. It is the Faux Pro Mighty 391 00:17:25,560 --> 00:17:28,840 Speaker 1: Pops chocolate. So how many do you get in a container? 392 00:17:29,000 --> 00:17:29,240 Speaker 2: Eight? 393 00:17:29,359 --> 00:17:31,480 Speaker 1: There's eight, so eight in a container and at the 394 00:17:31,480 --> 00:17:33,560 Speaker 1: moment they're on sale Will West for eight dollars, so 395 00:17:33,600 --> 00:17:34,920 Speaker 1: there's sort of a you know, a dollar a pop, 396 00:17:34,960 --> 00:17:37,919 Speaker 1: so affordability wise, they're actually quite good. The front of 397 00:17:37,960 --> 00:17:40,080 Speaker 1: the packet labeling, which we know SUSI that we don't 398 00:17:40,080 --> 00:17:41,359 Speaker 1: want to look at. We actually want to turn it 399 00:17:41,400 --> 00:17:43,720 Speaker 1: over and interpret the nutrition label. But the front of 400 00:17:43,720 --> 00:17:46,360 Speaker 1: the packet marketing sets packed with protein and sixty five 401 00:17:46,400 --> 00:17:49,440 Speaker 1: percent less sugar, less sugar compared to what I'm not 402 00:17:49,480 --> 00:17:53,360 Speaker 1: sure says full style health rating and ideal for nutritious snacking. 403 00:17:53,640 --> 00:17:55,240 Speaker 1: I'm not quite sure that I would call an ice 404 00:17:55,280 --> 00:17:58,480 Speaker 1: cream stick ideal for nutritious snacking. But let's see, let's 405 00:17:58,480 --> 00:18:01,720 Speaker 1: see how we go. So what if you've got nutrition wives, 406 00:18:01,720 --> 00:18:04,000 Speaker 1: We've got four or six kilogels are serving, so roughly 407 00:18:04,000 --> 00:18:06,880 Speaker 1: one hundred calories per stick, or under seven point seven 408 00:18:06,920 --> 00:18:09,720 Speaker 1: grams of protein per stick, which is actually quite high. 409 00:18:09,840 --> 00:18:11,760 Speaker 1: Two and a half grams of fat, one point six 410 00:18:11,800 --> 00:18:14,560 Speaker 1: of those being saturated fats, that's pretty good. Ten point 411 00:18:14,600 --> 00:18:17,080 Speaker 1: four grams of carbs, five and a half being sugars 412 00:18:17,080 --> 00:18:19,840 Speaker 1: pretty good too. No dietary fib are listed, and forty 413 00:18:19,840 --> 00:18:23,359 Speaker 1: four milligrams of sodium. So I mean, just looking purely 414 00:18:23,400 --> 00:18:26,480 Speaker 1: at the nutritionals, it actually looks like a decent product 415 00:18:26,560 --> 00:18:29,760 Speaker 1: in terms of calories and macronutrient wise. And then we 416 00:18:29,840 --> 00:18:32,520 Speaker 1: look at the ingredients. The top ingredient it says dairy 417 00:18:32,640 --> 00:18:36,199 Speaker 1: ingredients in brackets cream and all butter. I find that 418 00:18:36,240 --> 00:18:38,040 Speaker 1: am using that says and or butter. I really hope 419 00:18:38,040 --> 00:18:39,840 Speaker 1: that they should know what they put into their product. 420 00:18:40,640 --> 00:18:43,480 Speaker 1: Plus water plus milk, protein concentrates, so that's where that 421 00:18:43,480 --> 00:18:46,840 Speaker 1: protein is coming from. Xylotol, which is their sweetener. We've 422 00:18:46,880 --> 00:18:50,399 Speaker 1: got cocoa powder, mulsifies, and some vegetable gums, So I 423 00:18:50,400 --> 00:18:52,400 Speaker 1: guess not too bad, like thinking of this is an 424 00:18:52,400 --> 00:18:54,480 Speaker 1: ice cream or meant to be an ice cream on 425 00:18:54,520 --> 00:18:56,520 Speaker 1: a stick. So this is very much what we would 426 00:18:56,560 --> 00:18:59,240 Speaker 1: see in a normal ingredient liss for an ice cream. 427 00:18:59,280 --> 00:19:01,000 Speaker 1: So I just say I don't think these are I'm 428 00:19:01,040 --> 00:19:02,800 Speaker 1: not saying we should be having these every day and 429 00:19:02,800 --> 00:19:05,240 Speaker 1: they're super nutritious, but they're actually not a bad option. 430 00:19:05,560 --> 00:19:06,160 Speaker 2: I guess there's a. 431 00:19:06,080 --> 00:19:07,520 Speaker 1: Bit of a lighter treat, and again it's got a 432 00:19:07,560 --> 00:19:09,399 Speaker 1: little bit of protein in there, so maybe adding a 433 00:19:09,440 --> 00:19:12,280 Speaker 1: little bit more satiety. And they're not hugely expensive Either's 434 00:19:12,280 --> 00:19:14,199 Speaker 1: some of those other sort of pints of you know, 435 00:19:14,240 --> 00:19:16,320 Speaker 1: the high protein ice cream can be close to fifteen 436 00:19:16,320 --> 00:19:18,360 Speaker 1: dollars for one of those small points, So I justly 437 00:19:18,400 --> 00:19:20,720 Speaker 1: don't think these are a bad option overall. 438 00:19:21,000 --> 00:19:24,399 Speaker 2: I came across these. I recently did a trolley on 439 00:19:24,440 --> 00:19:27,400 Speaker 2: my Instagram with treats for after dinner with that were 440 00:19:27,440 --> 00:19:30,439 Speaker 2: less than one hundred calories per piece, and I hadn't 441 00:19:30,440 --> 00:19:32,760 Speaker 2: seen them before and found these and I could I 442 00:19:32,800 --> 00:19:35,160 Speaker 2: was pretty impressed with the nutritionals and like they're less 443 00:19:35,160 --> 00:19:38,639 Speaker 2: than they're just over ninety calories. Seven grams almost eight 444 00:19:38,680 --> 00:19:41,960 Speaker 2: grams of protein per serve is pretty significant for ice cream. 445 00:19:41,960 --> 00:19:44,679 Speaker 2: And it's quite an advanced formulation because when we look 446 00:19:44,720 --> 00:19:47,440 Speaker 2: at the first ingredient as milk solid and cream, which 447 00:19:47,440 --> 00:19:49,480 Speaker 2: is similar to full fat ice cream, and then to 448 00:19:49,520 --> 00:19:51,919 Speaker 2: get a loaf fat product or just over loafat at 449 00:19:51,920 --> 00:19:55,160 Speaker 2: three point three grams per hundred is actually a really 450 00:19:55,240 --> 00:19:58,360 Speaker 2: strong formulation. So they've done well. Now I haven't tried them. Yeah, 451 00:19:58,480 --> 00:20:01,600 Speaker 2: neither have a because sometimes they don't always taste amazing, 452 00:20:01,800 --> 00:20:03,800 Speaker 2: But you know, I've got no reason to believe, or 453 00:20:03,840 --> 00:20:06,000 Speaker 2: had no feedback that they don't taste. I think they 454 00:20:06,040 --> 00:20:08,760 Speaker 2: taste pretty good from all accounts, So I'm pretty happy 455 00:20:08,800 --> 00:20:11,320 Speaker 2: at five grams of sugar. You know, for people who 456 00:20:11,440 --> 00:20:14,399 Speaker 2: enjoy something sweet after dinner, it's up there with some 457 00:20:14,440 --> 00:20:16,600 Speaker 2: of the best options, and certainly one of the lowest 458 00:20:16,640 --> 00:20:20,320 Speaker 2: sugar varieties. Admittedly they're using xylot hold, which is a sweetener, 459 00:20:20,560 --> 00:20:22,320 Speaker 2: but in terms of added sugar, it's one of the 460 00:20:22,359 --> 00:20:25,359 Speaker 2: lowest out there. It's an Australian products got up to 461 00:20:25,359 --> 00:20:28,720 Speaker 2: eighty two percent of Australian ingredients. So yeah, thumbs up 462 00:20:28,760 --> 00:20:31,320 Speaker 2: for me. I will have to have a try. But 463 00:20:31,359 --> 00:20:33,359 Speaker 2: as I said, I've had no feedback otherwise that this 464 00:20:33,440 --> 00:20:35,840 Speaker 2: isn't a great product, So well done. I think the 465 00:20:35,920 --> 00:20:38,439 Speaker 2: more of these options we have out there for people, 466 00:20:38,480 --> 00:20:41,240 Speaker 2: so that if you do enjoy something after dinner that's 467 00:20:41,280 --> 00:20:43,800 Speaker 2: a bit healthier and adding a bit of nutrition, it's great. 468 00:20:44,119 --> 00:20:45,479 Speaker 1: And I might take one for the team and go 469 00:20:45,520 --> 00:20:47,360 Speaker 1: and sample there, Susie. 470 00:20:47,520 --> 00:20:49,120 Speaker 2: Worse you have to do because you are you keep 471 00:20:49,119 --> 00:20:51,399 Speaker 2: showing off about your Queensland weather. It's not going to 472 00:20:51,480 --> 00:20:53,040 Speaker 2: go down very well with people down here, so I 473 00:20:53,200 --> 00:20:54,480 Speaker 2: suggest you tone that down a bit. 474 00:20:54,440 --> 00:20:55,840 Speaker 1: All right, Well, maybe I'll go take one for the 475 00:20:55,840 --> 00:20:58,000 Speaker 1: team and sample these ice cream pops. I mean, someone's 476 00:20:58,000 --> 00:20:59,159 Speaker 1: going to do the hard work, right. 477 00:20:59,160 --> 00:21:01,400 Speaker 2: If someone does, definitely not eating ice cream here INSI 478 00:21:01,480 --> 00:21:03,000 Speaker 2: here at the moment, So yeah, go for it, but 479 00:21:03,080 --> 00:21:05,240 Speaker 2: no thumbs up. I think it's a great product, and yeah, 480 00:21:05,280 --> 00:21:07,280 Speaker 2: the more of these the better, and one hundred calories 481 00:21:07,280 --> 00:21:10,439 Speaker 2: for a dessert treats really really good, So bring it on, 482 00:21:10,960 --> 00:21:12,800 Speaker 2: all right. Well, our final segment of the show is 483 00:21:12,840 --> 00:21:16,119 Speaker 2: not unrelated because it's all about sort of summer drinks 484 00:21:16,160 --> 00:21:19,160 Speaker 2: and refreshing treats. And I get asked lee out about 485 00:21:19,160 --> 00:21:23,480 Speaker 2: smoothies a lot. Now. I rarely write smoothies into my 486 00:21:23,520 --> 00:21:27,000 Speaker 2: meal plans because I don't make them and I don't 487 00:21:27,400 --> 00:21:30,440 Speaker 2: really love them myself. But I just find that people's 488 00:21:30,440 --> 00:21:35,680 Speaker 2: smoothies tend to be a complete overload of honey, milk, yoget, 489 00:21:35,880 --> 00:21:39,520 Speaker 2: jill dates, fluxi chia, you know, and this sort of 490 00:21:40,000 --> 00:21:43,760 Speaker 2: seemingly healthy smoothie or definitely the ones you're buying in supermarket, 491 00:21:43,800 --> 00:21:47,120 Speaker 2: not supermarkets, in shopping centers, you know, the popular brands 492 00:21:47,119 --> 00:21:49,359 Speaker 2: are just pack full of calories. Like you're looking at 493 00:21:49,359 --> 00:21:52,320 Speaker 2: four five hundred plus calories in a typical smoothie. You 494 00:21:52,400 --> 00:21:54,639 Speaker 2: pay a significant amount of money for so I'm not 495 00:21:54,640 --> 00:21:58,320 Speaker 2: the biggest fan, but you can make a nutritionally balanced smoothie, 496 00:21:58,320 --> 00:21:59,959 Speaker 2: and I know a lot of our listeners enjoy them. 497 00:22:00,040 --> 00:22:02,000 Speaker 2: We've had some questions. I get a lot of questions 498 00:22:02,040 --> 00:22:04,119 Speaker 2: about them from my own clients. So I've got a 499 00:22:04,119 --> 00:22:06,720 Speaker 2: formula if I've got a client who enjoys a smoothie, 500 00:22:06,720 --> 00:22:08,280 Speaker 2: about how I like to make them. So this is 501 00:22:08,280 --> 00:22:10,199 Speaker 2: my formula. You can tell me if you agree. I 502 00:22:10,240 --> 00:22:13,840 Speaker 2: always say one fruit, one piece of fruit, but I 503 00:22:13,880 --> 00:22:15,800 Speaker 2: don't count berries as a fruit because they've got such 504 00:22:15,840 --> 00:22:19,919 Speaker 2: a high water and antioxidant and nutritionally beneficial profile with 505 00:22:19,920 --> 00:22:22,000 Speaker 2: their high fiber. So I'd say one piece of fruit, 506 00:22:22,040 --> 00:22:24,640 Speaker 2: things like a banana or a mango, and then berries 507 00:22:24,680 --> 00:22:27,399 Speaker 2: you can use freely. Then I say a protein. So 508 00:22:27,520 --> 00:22:31,280 Speaker 2: the protein could be some protein powder or a high 509 00:22:31,320 --> 00:22:34,360 Speaker 2: protein Greek yogurt. Now, if people want to use milk 510 00:22:34,400 --> 00:22:37,240 Speaker 2: as the protein, I'm just mindful that, for example, almond milk, 511 00:22:37,240 --> 00:22:39,040 Speaker 2: oat milks don't have a lot of protein, so just 512 00:22:39,080 --> 00:22:41,440 Speaker 2: be mindful if you're choosing a plant based milk that 513 00:22:41,560 --> 00:22:44,880 Speaker 2: it is one with no added sugar, so an unsweetened variety. 514 00:22:45,640 --> 00:22:49,080 Speaker 2: And then I say a vegetable, so some sort of 515 00:22:49,119 --> 00:22:51,320 Speaker 2: green to blend in to give it some extra bulk. 516 00:22:51,440 --> 00:22:54,480 Speaker 2: So that's my sort of default ingredient list. A fruit, 517 00:22:54,800 --> 00:22:57,080 Speaker 2: a bit of vegetable, something like some spinach or kale 518 00:22:57,080 --> 00:23:00,879 Speaker 2: that will blend in, a protein, the milk, So just 519 00:23:01,000 --> 00:23:03,040 Speaker 2: check the quality of the milk and you know, blend 520 00:23:03,040 --> 00:23:04,639 Speaker 2: it up with some mice because always the things like 521 00:23:04,640 --> 00:23:07,520 Speaker 2: the vegetables taste nicer. So I don't tend to add 522 00:23:07,520 --> 00:23:09,520 Speaker 2: a lot of the extra fats, things like the chia 523 00:23:09,720 --> 00:23:12,000 Speaker 2: or the nut spreads, because that just contains such a 524 00:23:12,000 --> 00:23:14,159 Speaker 2: significant amount of calories, and I'm looking for a smoothie 525 00:23:14,200 --> 00:23:16,600 Speaker 2: to be about three hundred calories. So that formula will 526 00:23:16,600 --> 00:23:19,200 Speaker 2: give you about three hundred calories, a decent amount of fiber, 527 00:23:19,240 --> 00:23:20,840 Speaker 2: and a decent amount of protein, which is what I 528 00:23:20,880 --> 00:23:24,600 Speaker 2: would define as a healthy meal, and not too much sugar, 529 00:23:24,640 --> 00:23:26,639 Speaker 2: because of course, as soon as you're adding honey or 530 00:23:26,640 --> 00:23:29,320 Speaker 2: you're adding fruit yogurts, and you know, you can get 531 00:23:29,400 --> 00:23:32,720 Speaker 2: thirty forty fifty grams of sugar in your seemingly healthy smoothie. 532 00:23:32,800 --> 00:23:36,480 Speaker 2: So admittedly my smoothie recommendation is quite plain, but that'll 533 00:23:36,480 --> 00:23:39,399 Speaker 2: give you about three hundred cow what's your default smoothie. 534 00:23:39,440 --> 00:23:42,080 Speaker 1: I think I'm a little bit more generous with my ladies. 535 00:23:42,080 --> 00:23:44,240 Speaker 1: My ladies tend to be, you know, a little bit taller, active, 536 00:23:44,359 --> 00:23:47,840 Speaker 1: slightly larger perhaps, so sort of nutrition wise, I'm aiming 537 00:23:47,880 --> 00:23:49,760 Speaker 1: for around four or five hundred calories for my ladies. 538 00:23:49,760 --> 00:23:52,000 Speaker 1: But I definitely do add the healthy bat serve in there. 539 00:23:52,080 --> 00:23:53,960 Speaker 1: So I look at something like a nice nut butter 540 00:23:54,400 --> 00:23:56,920 Speaker 1: or seeds, like I love to use seeds, particularly because 541 00:23:56,920 --> 00:23:58,600 Speaker 1: a lot of my ladies suffer with sort of gut 542 00:23:58,640 --> 00:24:00,480 Speaker 1: health issues or discomfort. So I like to get a 543 00:24:00,480 --> 00:24:02,720 Speaker 1: bit of fiber out of things like cheer seeds or 544 00:24:02,760 --> 00:24:04,679 Speaker 1: adding a little bit of rolled oats, or I like 545 00:24:04,760 --> 00:24:06,520 Speaker 1: to use berries as the fruit, and then rolled oats 546 00:24:06,600 --> 00:24:08,359 Speaker 1: is the carbohydrate serve as well, so I sort of 547 00:24:08,359 --> 00:24:10,160 Speaker 1: count the fruit as the carb serves. So I sort 548 00:24:10,160 --> 00:24:11,760 Speaker 1: of say, you can use some rolled oats, or you 549 00:24:11,760 --> 00:24:13,440 Speaker 1: can use some fruit or something like that to get 550 00:24:13,440 --> 00:24:15,280 Speaker 1: a bit of extra fiber in. And I do like 551 00:24:15,320 --> 00:24:17,480 Speaker 1: adding a healthy fat serve as well. But I think, 552 00:24:17,520 --> 00:24:20,439 Speaker 1: as you mentioned, a lot of people, I guess go 553 00:24:20,520 --> 00:24:22,680 Speaker 1: wrong with smoothies because they're dumping in you know, they're 554 00:24:22,720 --> 00:24:24,960 Speaker 1: dumping in hemp seeds, and almond butter and a little 555 00:24:24,960 --> 00:24:27,080 Speaker 1: bit of coconut oil and some avocado, and then we're 556 00:24:27,160 --> 00:24:29,560 Speaker 1: using a couple of serves of fruit, and then even 557 00:24:29,600 --> 00:24:31,960 Speaker 1: extra things like modual dates, like I've seen people putting 558 00:24:31,960 --> 00:24:34,560 Speaker 1: three four five medial dates into their smoothies as well, 559 00:24:34,960 --> 00:24:37,040 Speaker 1: which again can just blow out the sugar content, even 560 00:24:37,080 --> 00:24:39,360 Speaker 1: though they are nice and natural and that sort of thing. 561 00:24:39,480 --> 00:24:42,080 Speaker 1: So I like to go with the one serve of carb, 562 00:24:42,200 --> 00:24:44,879 Speaker 1: one serve of healthy fats, about twenty grams of protein. 563 00:24:44,880 --> 00:24:47,000 Speaker 1: I'm a little bit more specific with my protein requirements 564 00:24:47,000 --> 00:24:48,679 Speaker 1: for my ladies because a lot of my ladies are 565 00:24:48,680 --> 00:24:50,280 Speaker 1: doing the exercise in their morning, so we want that 566 00:24:50,280 --> 00:24:52,960 Speaker 1: good whack of protein after their session. So just trying 567 00:24:53,000 --> 00:24:54,840 Speaker 1: to get in twenty grams, whether that's from a mix 568 00:24:54,880 --> 00:24:56,840 Speaker 1: of a bit of milk and high protein yogurt, or 569 00:24:56,880 --> 00:24:59,440 Speaker 1: a good scoop or so of away protein powder or 570 00:24:59,480 --> 00:25:01,560 Speaker 1: something like that. Plus I like to add two serfs 571 00:25:01,600 --> 00:25:03,640 Speaker 1: of veggies in, and the veggies that blend really well 572 00:25:03,680 --> 00:25:06,160 Speaker 1: that you don't sort of notice from a taste perspective, 573 00:25:06,200 --> 00:25:08,880 Speaker 1: So things like zucchini, which and baby spitach, which might 574 00:25:08,960 --> 00:25:10,920 Speaker 1: change the color of the smoothie, might make it a 575 00:25:10,960 --> 00:25:13,520 Speaker 1: bit brown and muddy, but doesn't actually add too much 576 00:25:13,520 --> 00:25:15,520 Speaker 1: from a taste perspective. And I've even added things like 577 00:25:15,600 --> 00:25:18,359 Speaker 1: chickpeas and cauliflower and that sort of thing into some smoothies. 578 00:25:18,560 --> 00:25:20,639 Speaker 1: I created one for a client the other day, Soosie. 579 00:25:20,640 --> 00:25:22,520 Speaker 1: It was like a banana bread smoothie, and we added 580 00:25:22,800 --> 00:25:25,960 Speaker 1: what do we add? Ricotta and chickpeas and takhini and 581 00:25:26,000 --> 00:25:27,679 Speaker 1: a little bit of honey and some banana and some 582 00:25:27,800 --> 00:25:30,080 Speaker 1: rolled oats as well, and it was beautiful the flavor 583 00:25:30,080 --> 00:25:32,040 Speaker 1: and the texture of it, and it was really nutritionally 584 00:25:32,080 --> 00:25:34,800 Speaker 1: balanced from all of the components as well. So I'm 585 00:25:34,880 --> 00:25:36,480 Speaker 1: like you, I think that the ones that we buy 586 00:25:36,560 --> 00:25:40,119 Speaker 1: from supermarkets and just even cafes and that sort of 587 00:25:40,119 --> 00:25:43,919 Speaker 1: thing can be very unbalanced, like very very high in carbohydrates, 588 00:25:44,000 --> 00:25:47,040 Speaker 1: very low in protein as well, and often sometimes quite 589 00:25:47,119 --> 00:25:49,360 Speaker 1: high in in facts as well, which can really blow 590 00:25:49,400 --> 00:25:51,359 Speaker 1: out the calorie content. I'm seeing quite a few men 591 00:25:51,440 --> 00:25:53,680 Speaker 1: use at cafes where we go. I might go to 592 00:25:53,720 --> 00:25:56,440 Speaker 1: breakfast with some girlfriends and they order a smoothie plus 593 00:25:56,440 --> 00:25:59,000 Speaker 1: a massive breakfast, so like you know, eggs on toast 594 00:25:59,080 --> 00:26:01,600 Speaker 1: with bacon and in that sort of thing. Plus they're 595 00:26:01,640 --> 00:26:04,400 Speaker 1: big smoothie, and this smoothie is easily you know, up 596 00:26:04,400 --> 00:26:06,720 Speaker 1: with of six eight hundred calories just based on what's 597 00:26:07,000 --> 00:26:09,320 Speaker 1: going into that from an ingredient perspective. So I do 598 00:26:09,400 --> 00:26:12,119 Speaker 1: think it's mindful. Like if you're ordering a smoothie at 599 00:26:12,160 --> 00:26:13,919 Speaker 1: a cafe or a restaurant, for a lot of us, 600 00:26:14,000 --> 00:26:16,320 Speaker 1: it's sort of the requirements of a small meal or 601 00:26:16,320 --> 00:26:19,000 Speaker 1: of a natural meal for some people. But if you're 602 00:26:19,000 --> 00:26:21,160 Speaker 1: making it at home, definitely we can we can add 603 00:26:21,160 --> 00:26:23,679 Speaker 1: a little bit more balance in there, particularly things like 604 00:26:23,720 --> 00:26:25,400 Speaker 1: some fruits and some extra veggies as well. 605 00:26:25,440 --> 00:26:27,600 Speaker 2: You're right on a reflection, I have been a little 606 00:26:27,640 --> 00:26:29,560 Speaker 2: bit mean about the added fats, so I'm just going 607 00:26:29,600 --> 00:26:31,320 Speaker 2: to ring nig on that. And I'm going to because 608 00:26:31,320 --> 00:26:34,200 Speaker 2: it made me seem like I'm so stingy. So I'm 609 00:26:34,200 --> 00:26:36,520 Speaker 2: going to say a teaspoon. So if someone wants to 610 00:26:36,520 --> 00:26:39,879 Speaker 2: add some hundred percent nutspread or some chia, I'm just 611 00:26:39,920 --> 00:26:42,680 Speaker 2: a bit fussy on the volume. Avocado is another one 612 00:26:42,720 --> 00:26:45,479 Speaker 2: I'd say about a teaspoon, So I'm being a bit 613 00:26:45,520 --> 00:26:47,120 Speaker 2: more generous now I'm adding a bit more. But did 614 00:26:47,160 --> 00:26:49,960 Speaker 2: you say which veggies blend? Well, I'm thinking spinach goes 615 00:26:50,000 --> 00:26:51,560 Speaker 2: really well because it doesn't taint it too much. 616 00:26:51,720 --> 00:26:53,840 Speaker 1: What are some other veggies? Yeah, and zucchini, keen I 617 00:26:53,920 --> 00:26:56,520 Speaker 1: like quite well too. Yeah, and even a little bit 618 00:26:56,520 --> 00:26:58,399 Speaker 1: of cauliflower. I've had a quite a few recipes. And 619 00:26:58,480 --> 00:27:04,840 Speaker 1: carrot like I love making like a harrotcake flavored smoothie carrot, nutmeg, cinnamon, milk, 620 00:27:04,840 --> 00:27:06,800 Speaker 1: a bit of yogurt and then a little bit of 621 00:27:06,840 --> 00:27:09,400 Speaker 1: sort of fruit that someone might choose as well. 622 00:27:09,440 --> 00:27:11,359 Speaker 2: I'm or someone doing if beet sroot could work quite well. 623 00:27:11,359 --> 00:27:14,119 Speaker 2: I've never done it myself, but because it's quite sweet 624 00:27:14,320 --> 00:27:15,919 Speaker 2: if you had a beet troot, because there's a new 625 00:27:15,920 --> 00:27:17,639 Speaker 2: beetroot you can find in a glass jar. You know 626 00:27:17,680 --> 00:27:19,800 Speaker 2: how beetriot's always missy and you used to have to 627 00:27:19,840 --> 00:27:21,479 Speaker 2: get the tin and then you have to open it. 628 00:27:21,760 --> 00:27:23,199 Speaker 2: Now they've got in a glass jar, which I think 629 00:27:23,280 --> 00:27:24,720 Speaker 2: is very handy because it's like a girkin. Then you 630 00:27:24,760 --> 00:27:26,359 Speaker 2: can just take out your beetroot and stick it in 631 00:27:26,400 --> 00:27:29,840 Speaker 2: your smoothie. So yeah, be pretty, be pink, pink and pretty. Yeah. 632 00:27:29,920 --> 00:27:32,080 Speaker 1: Yeah, And I think the difference is between smoothies and 633 00:27:32,119 --> 00:27:34,120 Speaker 1: juices as well. You know, I had a question from 634 00:27:34,359 --> 00:27:36,400 Speaker 1: someone on Instagram. They must have got like a new 635 00:27:36,440 --> 00:27:38,600 Speaker 1: cold breast sort of juice make a very fancy as well, 636 00:27:38,640 --> 00:27:40,200 Speaker 1: I think, but they were sort of saying, you know, 637 00:27:40,240 --> 00:27:42,400 Speaker 1: how do I make juices a little bit more more healthier? 638 00:27:42,400 --> 00:27:44,199 Speaker 1: So I think the definition of a juice to me 639 00:27:44,280 --> 00:27:46,560 Speaker 1: is really just kind of fruits, veggies, and water, where 640 00:27:46,560 --> 00:27:49,000 Speaker 1: smoothies I think are a little bit more nutritionally balanced 641 00:27:49,040 --> 00:27:51,359 Speaker 1: than juices because we can add the other components like 642 00:27:51,440 --> 00:27:53,560 Speaker 1: proteins and healthy vats and that sort of thing. So 643 00:27:53,840 --> 00:27:55,720 Speaker 1: I personally am probably much more a fan of a 644 00:27:55,800 --> 00:27:58,879 Speaker 1: balance smoothie versus a juice. I do like juices. I 645 00:27:58,920 --> 00:28:00,680 Speaker 1: think if we're adding in quite a lot of veggies, 646 00:28:00,680 --> 00:28:02,639 Speaker 1: that can be more of a snack option, whereas I 647 00:28:02,640 --> 00:28:05,080 Speaker 1: think smoothies can be more nutritionally balanced and be more 648 00:28:05,119 --> 00:28:06,080 Speaker 1: of a main meal option. 649 00:28:06,680 --> 00:28:08,160 Speaker 2: Yeah. Perfect, all right. 650 00:28:08,200 --> 00:28:10,399 Speaker 1: It well, that brings us to the end of the 651 00:28:10,480 --> 00:28:14,440 Speaker 1: Nutrition Couch and the kickoff for twenty twenty two. So 652 00:28:14,520 --> 00:28:16,680 Speaker 1: that is the end of the episode today. Guys, if 653 00:28:16,680 --> 00:28:19,320 Speaker 1: you haven't done so already, we would appreciate if you 654 00:28:19,359 --> 00:28:21,920 Speaker 1: could subscribe to the podcast. You can ask us any 655 00:28:22,000 --> 00:28:24,919 Speaker 1: questions through our Instagram and Facebook social sites. We are 656 00:28:25,000 --> 00:28:27,919 Speaker 1: at the nutritioncouchpodcast dot com and the place that you 657 00:28:27,920 --> 00:28:29,920 Speaker 1: can leave us a review where it counts the most 658 00:28:30,240 --> 00:28:32,640 Speaker 1: is the Purple Apple Podcast app, and we would really 659 00:28:32,680 --> 00:28:35,800 Speaker 1: really appreciate a five star or a positive review from 660 00:28:35,800 --> 00:28:38,520 Speaker 1: you there. So we will catch you guys, same time 661 00:28:38,560 --> 00:28:41,200 Speaker 1: at same place next Sunday morning, and thank you very 662 00:28:41,280 --> 00:28:41,880 Speaker 1: much for listening. 663 00:28:42,080 --> 00:28:51,080 Speaker 2: Happy to you here