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Speaker 1: How much of your weekly food routine is completed on autoque.

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Speaker 1: You buy similar types of bread, or maybe you make

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Speaker 1: similar meals like stir fries, curries or pasta's every week.

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Speaker 2: On today's episode of The Nutrition Couch, we look at

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Speaker 2: the common meals we.

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Speaker 1: Make on autoque and the easy food swaps to improve

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Speaker 1: your nutrition without you even noticing.

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Speaker 2: Hi. I'm Leanne Ward.

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Speaker 3: And I'm Sissy Burrow, and together.

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Speaker 1: We bring you The Nutrition Couch, the weekly podcast that

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Speaker 1: keeps you up to date on everything that you need

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Speaker 1: to know in.

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Speaker 2: The world of nutrition.

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Speaker 1: As well as simple swaps. We have some new research

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Speaker 1: that looks at what to eat for a healthy liver.

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Speaker 1: We also have a cheeky dessert option that may surprise

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Speaker 1: you in a good way. And our listener question is

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Speaker 1: all about pre made salads. But to kick us off today, Susie,

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Speaker 1: we are talking about simple swaps because I was having

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Speaker 1: a conversation with a client this week and she was

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Speaker 1: saying to me, you know what I found is really

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Speaker 1: working for me. It's like a dut boring food you know,

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Speaker 1: the steak, the potato, the bed. I just do chicken

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Speaker 1: and a salad kit. And I was like, oh, absolutely

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Speaker 1: for fat loss, boring winds, and sometimes we can't get

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Speaker 1: a head around that that we think that that's dyet food.

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Speaker 1: But honestly it's some of my favorite types of meals

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Speaker 1: because it's so quick and easy. You can have it

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Speaker 1: on the table in fifteen minutes. And my family and

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Speaker 1: I eat that boring type of you know, protein, kind

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Speaker 1: of carb and veg probably three to four times a week.

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Speaker 1: I don't know how these people have times to create

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Speaker 1: these like fried rices and these natural bowls and all

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Speaker 1: of this like exciting food when you're just so busy

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Speaker 1: with work and all these after school activities. So for me,

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Speaker 1: I think that boring equals easy, but perhaps I'm I

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Speaker 1: don't know, is that your opinion as well? Sometimes not

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Speaker 1: all week, but certainly a few days of the week.

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Speaker 4: I thought it was worth having this conversation because whenever

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Speaker 4: I interview a new client, often they'll describe to me

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Speaker 4: the meals they make each week, and they'll say, ah,

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Speaker 4: we have curry, or we have a pasta, or we

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Speaker 4: have a stir fry, and then inevitably they're using relatively

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Speaker 4: heavy additions, so they might be having a lot of

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Speaker 4: rice with it or pump it arms or sides that

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Speaker 4: compliment those traditional dishes without even thinking about it, and

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Speaker 4: because they're trying to cook for the family, they're really

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Speaker 4: trying not to create.

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Speaker 3: Two different meals.

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Speaker 4: And then I also have the clients who might start

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Speaker 4: on sort of the meat and veggie mix, which is

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Speaker 4: definitely lighter, but then they get bored quite quickly, and

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Speaker 4: I think that's often programmed to us to be diet food,

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Speaker 4: so I thought it was worth having a chat about

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Speaker 4: how so it's so easy because you put your dinners

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Speaker 4: up often with the family, and I often think to myself,

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Speaker 4: that looks amazing, but it's actually quite simple. But you

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Speaker 4: might have just seasoned it with something or added a

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Speaker 4: few potato gems on the side. And the way I

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Speaker 4: do it myself as someone who also needs to have

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Speaker 4: as most women do lighter meals at night as we

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Speaker 4: get older, is I just do it in bowls or

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Speaker 4: tray bakes. So, for example, you might still do a curry,

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Speaker 4: so if I'm doing salmon, or if I'm doing chicken,

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Speaker 4: you might still do it with a curry sauce and

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Speaker 4: loads of veggies. But then rather than add regular rice

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Speaker 4: to mine, I'll just do cauliflower rice or not at all.

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Speaker 4: So a lot of it, I think is the perception

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Speaker 4: that healthy needs to be a grilled, boring bit of

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Speaker 4: chicken on a plate and some green veggies versus seasoning

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Speaker 4: things up and making a bowl out of them, or

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Speaker 4: adding one sort of tasty addition, or simply swapping out

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Speaker 4: the heavier carbohydrates for lighter options, which are often much

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Speaker 4: much better for us. You don't even notice, and nutritionally

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Speaker 4: you're getting extra serves of veggies but lightening the load

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Speaker 4: as well. So I think it's not being scared to

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Speaker 4: make things taste good, not being scared to add a

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Speaker 4: little bit of something extra into it, and not thinking

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Speaker 4: that healthy has to be that boring grilled protein and

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Speaker 4: plain boiled veggies or steam veggies.

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Speaker 3: Not at all.

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Speaker 4: It's about presentation often and just a little bit of

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Speaker 4: exciting options. So my first easy swap is for anyone,

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Speaker 4: just keep the veggie rice packets in the freezer.

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Speaker 3: Now, if you've got a.

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Speaker 4: Therma mix or a blender, or you've got time and

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Speaker 4: you want to make your own, of course you can

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Speaker 4: make your own vegetable rice, whether it is cauliflour or

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Speaker 4: sweet potato. I think sweet potato is less easy. A

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Speaker 4: lot of people will do it with carrot broccoli, but

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Speaker 4: you can make it, or you can easily just buy them,

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Speaker 4: and they're just such an easy add into any kind

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Speaker 4: of sturfry curry, even a risotta you can make and

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Speaker 4: they're still or I would argue, very few people notice

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Speaker 4: that they're missing the heavier rice. It's just something to

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Speaker 4: sort of stop up the sauces and give that bulk

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Speaker 4: to it, and over time you won't even notice that

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Speaker 4: you're not having it. So that's my first go to.

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Speaker 1: I disagree because I disagree, and I would definitely notice

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Speaker 1: if there wasn't rice in my curry. Direct all I'm

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Speaker 1: going to say, reckon, I would do like a bit

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Speaker 1: of a mix, like I would put a bit of

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Speaker 1: I'm much more of a fan. I don't use the

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Speaker 1: veggi rice as if I'm honest, like I would use rice,

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Speaker 1: but I would just use a smaller portion, or I

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Speaker 1: might mix a little bit through it. But I would

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Speaker 1: a thousands that notice if there wasn't rice in there.

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Speaker 1: Me personally, this is controversial. This is just taking your attention.

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Speaker 4: I honestly don't think people notice that much, but maybe yeah,

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Speaker 4: I think that people often are adding a lot of

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Speaker 4: gluggy stuff in and they don't even notice or need it,

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Speaker 4: and we just eat.

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Speaker 3: It really quickly.

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Speaker 4: Like white rice is really gluggy. It's just adding a

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Speaker 4: lot of process carbohydrate. And I don't generally think you

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Speaker 4: need half as much as what we have because we've

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Speaker 4: been taught to put it on the plate first and

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Speaker 4: then add the protein and vege. So another simple swap,

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Speaker 4: and this could work for you as a rice lover.

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Speaker 4: Suddenly you can just put them. I've never ever heard

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Speaker 4: you even say this one time. I've never once been

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Speaker 4: with you in your eaten rice. But you can put

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Speaker 4: the protein and vege on the plate first and then

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Speaker 4: stir the rice less.

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Speaker 3: Like through it. Yeah, yeah, and do it that way too.

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Speaker 3: That's another option as well.

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Speaker 1: Yeah.

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Speaker 4: I think the same with past is, like you can

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Speaker 4: do it as a pasta bake, so you can do

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Speaker 4: like the chicken and veggies and then just throw a

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Speaker 4: little bit of pasta in rather than putting that pasta

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Speaker 4: down on the plate first. But there are alternative to

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Speaker 4: noodles as well. You know, you can do the zoodles,

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Speaker 4: you can do the slender ones. So I have some

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Speaker 4: clients who love having that and others who would rather

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Speaker 4: wait and have it much more occasionally. But I think

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Speaker 4: it's just the way we plate things and think of

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Speaker 4: those bases, or you know, that belief that you have

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Speaker 4: to have potato with.

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Speaker 3: A meal to complete it.

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Speaker 4: But again, you can have much smaller serves or as

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Speaker 4: we've spoken about before, you can do a pumpkin potato

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Speaker 4: mash with zucchini through at an onion. It's just as

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Speaker 4: delicious and you're just lightning that load a little bit too.

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Speaker 4: So I find that that can work really well. Yeah,

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Speaker 4: I think the bottom line is just portion size, Like

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Speaker 4: do you have to cut it out? No, But I

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Speaker 4: think for most of strains were you're just eating far

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Speaker 4: too much carbohydrate, particularly if we're trying to do those

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Speaker 4: like family friendly meals that are often very heavy pasta bays,

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Speaker 4: very heavy rice space for the children. We can all

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Speaker 4: eat the same food, but you can certainly lighten your

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Speaker 4: load and add some extra veggie on your plate and

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Speaker 4: half the rice portion that you might be serving. To say,

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Speaker 4: potentially your partner who's six foot four, who's out of

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Speaker 4: the hot sun working on the roof full day as

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Speaker 4: a tradee and you're in a desk job and it

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Speaker 4: offers and you don't really do any formal exercise. So

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Speaker 4: I just think that it's an important reminder that we

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Speaker 4: don't all need the same amount of food. If you've

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Speaker 4: got a growing sixteen year old boy at home and

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Speaker 4: you've got a twelve year old girl, they're going to

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Speaker 4: have very different requirements.

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Speaker 1: So I think that's a really important reminder. The proteins

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Speaker 1: whats are really easy, Like you know, the three star

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Speaker 1: mints for the five star mints, So if you can't

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Speaker 1: afford more the premium mints, cook it first, pour off.

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Speaker 2: Some of that fat.

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Speaker 1: You will see the fat in the pan if you're

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Speaker 1: using that fattier type of mints. Basically you can also

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Speaker 1: do I said it at a client and added a

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Speaker 1: butter of chicken and I put Greek yoga through the

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Speaker 1: butter chicken instead of cream. And she was sort of like, oh,

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Speaker 1: I've never done that, Like what does it taste like?

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Speaker 1: And I was like, is it exactly the same? No,

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Speaker 1: But it's still really really enjoyable. And I'm not somebody

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Speaker 1: who eats a ton of curries, like I find that

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Speaker 1: creaminace of it quite It doesn't sort of do well

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Speaker 1: for my stomach, so I've always done the Greek yoga

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Speaker 1: through like a curry, you can also use a bit

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Speaker 1: of a recotta in replacement of cream or sour cream

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Speaker 1: as well. Another good one I was talking to a

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Speaker 1: client about this week and we're going to go through

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Speaker 1: barbecues on an upcoming podcast really soon. But those big

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Speaker 1: hamburger rolls and easy swap for that is to go

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Speaker 1: into where you go into the bakery section, get those

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Speaker 1: smaller lunch rolls. They often come in like a six pack.

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Speaker 1: The smaller lunch rolls can easily be you know, twenty

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Speaker 1: thirty gramd carb saving and you know, one hundred calories.

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Speaker 1: Sometimes those massive hamburger rolls can be two fifty three

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Speaker 1: hundred calories just for the role. And then you're putting

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Speaker 1: you know, the mince patty, the chase, the bacon, the

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Speaker 1: whatever else into it and then we're serving it often

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Speaker 1: with a side of chips as well. So sometimes just

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Speaker 1: lighttening the load will taking the top off your button. Poppen,

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Speaker 1: My family and I like grilled. If we get a

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Speaker 1: bit of takeaway and we'll get a grilled and sometimes

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Speaker 1: if I want some of the chips I'll just take

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Speaker 1: the top off the bum if I'm not feeling as hungry,

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Speaker 1: if i haven't had a really active day. So that's

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Speaker 1: another option as well. The frozen potato, you know, like

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Speaker 1: frozen chips, frozen wedges. I often find that there's some

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Speaker 1: really good brands on the market that are ninety plus

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Speaker 1: percent potato, and there's a difference between if you're going

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Speaker 1: to get the beer a batted chips and just the

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Speaker 1: really plain frozen potato chips. That can make a difference

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Speaker 1: if you eat them regularly, like my family does. We

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Speaker 1: have probably some sort of frozen potato chip or frozen

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Speaker 1: potato gym. I would say three, four, five times a week.

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Speaker 1: My kids love them. I'm a massive sort of potato lover,

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Speaker 1: so that can make a difference if you are someone

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Speaker 1: who eats quite a bit of it. And then probably

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Speaker 1: just my last swap is not a main meal swap,

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Speaker 1: but more of like a I was talking to a

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Speaker 1: client about buying the I think it's a six or

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Speaker 1: twelve pack of the chocolates, like buying the mini snappack

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Speaker 1: of chocolate and not the entire block, because it's then

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Speaker 1: that pre portioned amount and that works for most snacks,

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Speaker 1: like buying the snack pack of chips instead of the

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Speaker 1: big family bag, you know, buying this snack pack of

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Speaker 1: mini chocolate bars instead of the big family block, because

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Speaker 1: I think sometimes again, if we buy the big portion,

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Speaker 1: we're more conditioned to want to eat the whole thing

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Speaker 1: versus if we get it in like those pre portioned amounts.

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Speaker 1: So not nothing to do with main meals, but a

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Speaker 1: quick little swap health swap we can add on the

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Speaker 1: end there.

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Speaker 4: Okay, I've got a few thoughts on all of those points.

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Speaker 4: You've come in randomly today. I have to say, you

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Speaker 4: know yourself. You have you had a sorder?

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Speaker 2: Do you hydro? Haven't had a sorner. I haven't had

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Speaker 2: a coffee either.

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Speaker 1: I'm on the back foot of multiple client call stets,

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Speaker 1: very busy day. You've got mom upstairs looking after the kids.

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Speaker 1: So I'm like, oh, they got to run around upstairs. No,

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Speaker 1: I've just she's had a very busy morning.

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Speaker 2: You know, coffee all over the shop.

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Speaker 1: I'm gonna have my coffee after in between the break

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Speaker 1: when we do poxast.

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Speaker 3: Okay, So I've got some thoughts.

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Speaker 4: Okay, So I also with the hamburgers, I think you

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Speaker 4: can either take the middle out of the bread roll,

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Speaker 4: which some people might think is wasteful, or you can

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Speaker 4: use the sandwich thins and toast them because they're quite

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Speaker 4: nice as a flat state sandwich or burger. I like

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Speaker 4: the extrale in beef patties. You can get the extralein sausages.

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Speaker 4: I think it's worth spending the extra dollar or two

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Speaker 4: for that better quality because it is upwards of eighty

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Speaker 4: ninety percent meat versus some of the others, which can

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Speaker 4: be a lot lower actual protein content. I disagree completely

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Speaker 4: that buying the individual portions of chocolates keep people on track,

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Speaker 4: because I think people just eat three or four of them.

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Speaker 4: But I'm not saying that's a block of chocolate, don't Well,

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Speaker 4: the box are so small now by the time you

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Speaker 4: split it with a few people, you don't get that much.

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Speaker 4: But I don't know the answer to that, because I

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Speaker 4: think the chocolate eaters it's hard to regulate in general.

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Speaker 4: So that's probably a whole nother podcast topic, if I'm honest.

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Speaker 4: But I was going to come back to the point

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Speaker 4: about the family and their carbohydrate needs. Now, sure, if

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Speaker 4: you've got teenagers or younger children growing and on the

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Speaker 4: random chance your partner is a trade But this is

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Speaker 4: not what I see. I see most adults over eating

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Speaker 4: at nighttime, and they don't need the fuel the like

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Speaker 4: sixty eighty percent of the families I would see would

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Speaker 4: have older children who aren't doing that much sport, or

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Speaker 4: husbands who are office workers and carrying weight. So I

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Speaker 4: think we have to sometimes get rid of that belief

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Speaker 4: that you have to have that fuel at night, particularly

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Speaker 4: if you're a family who enjoys a dessert or some

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Speaker 4: alcohol at night. It's okay to not add carbohydrate to

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Speaker 4: the meals if you're not that hungry and don't really

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Speaker 4: need it. So I think start to challenge that a

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Speaker 4: little bit because I see an increasing number of people,

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Speaker 4: and obviously I'm a bit older, so I am seeing

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Speaker 4: people who are also in their forties and fifties, and

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Speaker 4: often the kids.

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Speaker 3: Are in their twenties.

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Speaker 4: They've grown up and left, they're not cooking for them anymore,

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Speaker 4: and they might still say, oh, but my husband needs it, well,

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Speaker 4: he probably doesn't. Like If we consider that sixty percent

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Speaker 4: of Australian adults are overweight, you don't need to feel

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Speaker 4: guilty about serving a curry without rice. You don't need

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Speaker 4: to feel guilty about serving steak without potatoes.

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Speaker 3: You're not going to die.

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Speaker 4: It's okay to have light meals sometimes. So I think

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Speaker 4: when it comes to more traditional cuisine, right, so if

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Speaker 4: you're having Italian, you're having Indian, and you're going to

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Speaker 4: a beautiful astronomy, you're having a special Indiana and curry night,

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Speaker 4: by all means, go for it. Have you pomp it arms,

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Speaker 4: have your dull, go for it. But if it's that

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Speaker 4: Monday to Thursday weeknight meal that is just a typical meal,

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Speaker 4: it's okay not to have the heavy carbohydrates sometimes because

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Speaker 4: most of us, I believe, don't need it. So I

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Speaker 4: think in your own home, if you're listening, just challenge

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Speaker 4: that belief a little bit, because I think if you

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Speaker 4: grew up in the these seventies eighties, we were all

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Speaker 4: taught to always have that there. That was the food

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Speaker 4: programming we were receiving. It was the time in Australia

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Speaker 4: where multicultural meals became the norm. Suddenly we went in

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Speaker 4: the seventies from having chopps and potato and soggy broccoli

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Speaker 4: to having pasta once a week or noodle dishes. I

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Speaker 4: remember that very clearly in my growing up period of

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Speaker 4: teenager as we moved through those influences of you know,

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Speaker 4: a lot of Vietnamese people coming to Australia or having

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Speaker 4: more pastor as normal fair rather than that old school

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Speaker 4: English meat and veg and it did become the norm.

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Speaker 4: But I think now it's okay to say we may

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Speaker 4: not need those heavy additions because of our lifestyle, because

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Speaker 4: of the fact there's so much food around and as

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Speaker 4: we get older. So going back to your reference to

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Speaker 4: the chips, I think if you've got an air fry

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Speaker 4: at home, if you make zucchini chips, if you make

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Speaker 4: carrot chips, you know they're pretty good as long as

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Speaker 4: you use a bit of oil. So yeah, I think

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Speaker 4: if you're routinely adding it in under the beliefs for

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Speaker 4: my husband or as if my friends come over, I

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Speaker 4: think it's okay to challenge it to unless you are

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Speaker 4: in that anomaly where you do have teenager boys who

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Speaker 4: are playing basketball six times a week.

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Speaker 1: You know, I agree, But I would also say that

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Speaker 1: you work with a certain subtype of people who tend

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Speaker 1: to have insulin resistance, which you know, I don't think

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Speaker 1: you're going to cut it all out. I think that

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Speaker 1: you can happily add or have a moderate portion of carbohydrate.

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Speaker 1: Ins we'll just agree to disagree, but I don't because

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Speaker 1: that's everybody needs to cut it out.

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Speaker 2: Carbon now.

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Speaker 3: I don't think you have to cut it out.

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Speaker 4: I'm saying that it's okay to question if you actually

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Speaker 4: need it, because the people we see, whether they're insulin

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Speaker 4: resistant or not, are generally eating too much.

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Speaker 1: A lot of people eat too much, So again it

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Speaker 1: comes back to portion size. It's not necessarily just cutting

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Speaker 1: right now.

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Speaker 4: But it is hard to keep like you're very regulated.

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Speaker 4: I see your plate with five potato gems on it.

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Speaker 4: Most people don't do that.

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Speaker 1: Most people everybody eat in ten before I put it

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Speaker 1: on the plate.

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Speaker 4: Yeah, but if we're talking about general habit, people generally

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Speaker 4: eat far more than they think. So all I'm saying

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Speaker 4: is that most of us eat a little bit more

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Speaker 4: than we have and it's okay to have some lighter

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Speaker 4: meals sometimes, I agree.

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Speaker 1: I agree, Yeah, Yeah, it doesn't have to be all

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Speaker 1: or nothing. I think is the main point.

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Speaker 4: Yeah, it's just questioning it sometimes because I think that's

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Speaker 4: the point of the segment. It's the autoque it's just

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Speaker 4: doing it without even thinking about it, when actually, if

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Speaker 4: you're not that hungry at night, it's okay to have

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Speaker 4: ditch that heavier because nutritionally, you would agree with me

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Speaker 4: that nutritionally on the plate, the most important parts are

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Speaker 4: the lean protein.

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Speaker 3: And the vegetables.

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Speaker 2: I agree, yeah, agree.

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Speaker 3: Yeah.

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Speaker 4: So if we are saying what do we actually need,

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Speaker 4: many of us don't need the nutrition. It's generally just

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Speaker 4: energy and you know coming from that. So yeah, it's

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Speaker 4: just I think sometimes looking at it and saying how

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Speaker 4: much of this is just I'm just doing it because

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Speaker 4: I've always done it, rather than really questioning if I

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Speaker 4: need it or if they're better swaps that will help

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Speaker 4: increase vegetable consumption.

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Speaker 2: Yeah, yeah, good, some food for thought.

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Speaker 3: Food for thought.

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Speaker 4: And it would be worrying if we always agree with

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Speaker 4: and so let's splice it up a bit.

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Speaker 3: Okay, so we've got some new research. Now.

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Speaker 4: This took of my fancy. And you did point out

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Speaker 4: to me that I'd chosen the research twice in upcoming episodes,

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Speaker 4: which was very good, Like you're on to it even

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Speaker 4: though you haven't had your coffee, if anyone's wondering. But

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Speaker 4: the thing that I liked about it was because it

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Speaker 4: was talking about fatty liver, and fatty liver is a

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Speaker 4: significant issue. A lot of people, even if they're slim

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Speaker 4: and don't have any other health issues, might come and

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Speaker 4: present with fatty liver and you might have had some

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Speaker 4: blood test results.

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Speaker 3: I don't know what the inside. Do you know how

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Speaker 3: common it is.

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Speaker 2: Fatty liver is on the rise, Yeah, definitely on the rise.

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Speaker 4: And I've certainly had a few younger clients come through

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Speaker 4: who are not overly overweight, They're not massive alcohol drinkers,

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Speaker 4: because I think there's a belief that if you've got

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Speaker 4: liver damage, it's because of alcohol, and that's not always

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Speaker 4: the case. Of course, there'll be a genetic predisposition to it.

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Speaker 4: It's not indirectly linked to diabetes, so you know there

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Speaker 4: is a to that profile. So this was a specific

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Speaker 4: dietary study looking at some strategies to help reverse fatty liver,

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Speaker 4: and to date there hasn't been a huge amount of

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Speaker 4: data to say this is the exact diet to have.

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Speaker 4: You know, basically, the evidence is you need a healthy

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Speaker 4: diet that doesn't have too much added fat or added sugar,

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Speaker 4: certainly minimize alcohol intake, but it's not about low protein.

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Speaker 4: If anything, a higher protein intake appears to protect the liver.

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Speaker 4: But it's not something that we can generally say eat

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Speaker 4: this and you'll improve your fatty liver. It's sort of

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Speaker 4: a general balanced approach and losing body fat if you can.

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Speaker 3: But this was some new.

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Speaker 4: Data that was specifically looking at the effect of a

403
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Speaker 4: specific type of dietary fiber called inulin and the progression

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Speaker 4: of liver disease and damage over time. And it was

405
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Speaker 4: published in a very reputable journal Nature Metabolism, and the

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Speaker 4: researchers found that it was specifically a type of dietary

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Speaker 4: fiber appeared to be highly protective against fatty liver due

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Speaker 4: to its relationship with fructose metabolism. Now, fructose is interesting

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Speaker 4: as a nutrient, land, isn't it, Because going back five

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Speaker 4: ten years, fructose received a lot of criticism saying that

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Speaker 4: it was specifically stored fat in the liver, which is

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Speaker 4: not completely untrue. But in the States, of course, there's

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Speaker 4: a much higher intake of process fructose because major food

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Speaker 4: manufacturers will use high fructose corn syrup which comes from

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Speaker 4: corn to fill foods and sweeten them. So traditionally soft

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Speaker 4: drink in the US, and a number of snack foods

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Speaker 4: and process carbohydrate foods would have that as an ingredient.

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Speaker 4: Now we don't actually have that so much here in Australia.

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Speaker 4: We don't have it at all here in Australia. So

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Speaker 4: it's very different our food supply to that of the US.

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Speaker 4: And you can say that when you walk down cereal

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Speaker 4: aisles or snack food aisles soft drink sections in the US,

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Speaker 4: whereas here, of course, fructose is the naturally occurring sugar

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Speaker 4: and fruit. So it got got sort of misconstrued a

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Speaker 4: bit to say that fruit was bad for us, which

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Speaker 4: is certainly not the key. But we do know that

427
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Speaker 4: concentrated amounts of fruit, coming from say dried fruit fruit juices,

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Speaker 4: does increase the intake of fructose, which is metabolized through

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Speaker 4: the liver, and as such, for those with liver disease,

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Speaker 4: is probably not the best source of nutrition. But basically

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Speaker 4: the researchers found the inulin which is primarily found in

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Speaker 4: those fibrous vegetables. Correct me if I'm wrongly, and it's

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Speaker 4: the asparagus and the leaks and sort of more obscure vegetables.

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Speaker 4: A lot of people don't necessarily eat but very very

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Speaker 4: healthy and very protective for us in particular blood glucose levels.

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Speaker 4: But it appears that a high intake of inulin appeared

437
00:18:32,720 --> 00:18:35,199
Speaker 4: to lessen the amount of fructose that the liver was

438
00:18:35,280 --> 00:18:39,399
Speaker 4: exposed to over time, basically protecting it from inflammation and

439
00:18:39,480 --> 00:18:43,639
Speaker 4: further damage. So just fascinating in general because whilst the

440
00:18:43,680 --> 00:18:46,879
Speaker 4: science is quite complicated, that's in a nutshell what happens

441
00:18:46,880 --> 00:18:49,240
Speaker 4: when you have a high intake of that kind of fiber.

442
00:18:49,560 --> 00:18:53,080
Speaker 4: It appears to buffer the impact of inflammation and sugar

443
00:18:53,119 --> 00:18:57,720
Speaker 4: being exposed to the liver, hence reducing cellular damage over time.

444
00:18:58,160 --> 00:19:00,920
Speaker 4: So the take home message is, particularly you're at risk

445
00:19:01,000 --> 00:19:03,359
Speaker 4: or do you have fatty liver, fiber intake should certainly

446
00:19:03,400 --> 00:19:06,480
Speaker 4: be on your mind. And it's not just about having

447
00:19:06,760 --> 00:19:09,359
Speaker 4: you know, a fiber supplement each day and taking a

448
00:19:09,440 --> 00:19:13,200
Speaker 4: metal musial. It's much more powerful from the food sources.

449
00:19:13,720 --> 00:19:16,280
Speaker 4: And I think in general, unless you're really got your

450
00:19:16,400 --> 00:19:18,919
Speaker 4: mind to it, we don't get the range of different

451
00:19:18,960 --> 00:19:21,679
Speaker 4: types of fiber that we need. So for example, if

452
00:19:21,720 --> 00:19:23,960
Speaker 4: I've got a client who is consuming a good quality

453
00:19:23,960 --> 00:19:26,040
Speaker 4: bread and cereal, a whole grain, or they might have

454
00:19:26,080 --> 00:19:29,040
Speaker 4: some multi grain wheatbeaks or some all brand they're getting

455
00:19:29,040 --> 00:19:32,240
Speaker 4: one type of fiber, and then if they're having say legumes,

456
00:19:32,280 --> 00:19:35,600
Speaker 4: baked beans, chickpeas, lentils and fruit, they're getting another type.

457
00:19:35,800 --> 00:19:38,800
Speaker 4: But in Nilan is quite specific, isn't leanne. You would

458
00:19:38,800 --> 00:19:45,800
Speaker 4: have to be proactively adding in the leak asparagus, artichoke, onion, garlic,

459
00:19:46,000 --> 00:19:48,639
Speaker 4: and of course then if you're sensitive to those with FODMAPs,

460
00:19:49,000 --> 00:19:50,879
Speaker 4: you may not be getting them. So I thought it

461
00:19:50,960 --> 00:19:53,840
Speaker 4: was probably a good check for anyone listening who does

462
00:19:53,880 --> 00:19:57,280
Speaker 4: have liver issues to really be checking that fiber intake,

463
00:19:57,280 --> 00:19:58,919
Speaker 4: and you really want to have a high intake of

464
00:19:58,960 --> 00:20:01,720
Speaker 4: all of those three types fiber and perhaps even be

465
00:20:01,800 --> 00:20:04,439
Speaker 4: considering can can you supplement with inulin? Is it a

466
00:20:04,480 --> 00:20:06,399
Speaker 4: standalone Yeah, you can, you can.

467
00:20:06,560 --> 00:20:08,639
Speaker 1: Edit is more of that probotic type of fiber, so

468
00:20:08,640 --> 00:20:11,120
Speaker 1: it feeds the good bacteria in your gut. But as

469
00:20:11,119 --> 00:20:13,639
Speaker 1: you mentioned, some people with more of a sensitive gut

470
00:20:13,840 --> 00:20:15,880
Speaker 1: may be a little bit more reactive to that because

471
00:20:15,920 --> 00:20:18,640
Speaker 1: too much of it can cause like gas and loating

472
00:20:18,640 --> 00:20:21,000
Speaker 1: and a bit of discomfort. So it really is something

473
00:20:21,080 --> 00:20:22,840
Speaker 1: like all types of fiber that you want to just

474
00:20:22,920 --> 00:20:25,520
Speaker 1: add in a small amount and then just slowly increase

475
00:20:25,560 --> 00:20:27,840
Speaker 1: that week by week as well, and just make sure

476
00:20:27,840 --> 00:20:29,720
Speaker 1: you're getting it as much as possible from a whole

477
00:20:29,720 --> 00:20:32,080
Speaker 1: food based So some of those whole grain products with

478
00:20:32,160 --> 00:20:34,680
Speaker 1: a little bit of added chicken root added inulin in there,

479
00:20:34,840 --> 00:20:38,520
Speaker 1: things like musley bars, cereals, different types of musleis that

480
00:20:38,920 --> 00:20:40,720
Speaker 1: sort of foods tend to have a little bit of

481
00:20:40,720 --> 00:20:43,000
Speaker 1: added inulin, a little bit of added chicken root fiber.

482
00:20:43,119 --> 00:20:46,000
Speaker 1: So that from a probotic perspective, is really helpful. And

483
00:20:46,000 --> 00:20:48,199
Speaker 1: then you can even try adding like things like green bananada.

484
00:20:48,200 --> 00:20:49,919
Speaker 1: You can get green banana powder, you can put that

485
00:20:49,960 --> 00:20:52,600
Speaker 1: into smoothies and snacks. That's more of like a gentler

486
00:20:52,680 --> 00:20:56,800
Speaker 1: probotic approach. So this research did focus on inulin specifically,

487
00:20:56,840 --> 00:20:59,240
Speaker 1: but I do believe that most probotics are going to

488
00:20:59,280 --> 00:21:02,040
Speaker 1: be helpful for a gut health perspective as well. So

489
00:21:02,119 --> 00:21:04,000
Speaker 1: I think it's just about that broad range of am

490
00:21:04,080 --> 00:21:06,600
Speaker 1: I getting enough fiber, Yes, we want some probotics in.

491
00:21:06,680 --> 00:21:08,640
Speaker 1: Yes we want some probotics in, and we also want

492
00:21:08,680 --> 00:21:11,360
Speaker 1: some of that resistant based starch as well where we can.

493
00:21:11,520 --> 00:21:13,960
Speaker 1: So again it comes back to the bottom line of

494
00:21:14,080 --> 00:21:17,719
Speaker 1: every single dietician, says moderation health. You know, a broad

495
00:21:17,800 --> 00:21:19,840
Speaker 1: range of good, healthy foods in each day. We don't

496
00:21:19,840 --> 00:21:21,719
Speaker 1: want to cut out whole food groups. Even if you're

497
00:21:21,800 --> 00:21:24,199
Speaker 1: sensitive to some of these fibers, you still need to

498
00:21:24,240 --> 00:21:26,440
Speaker 1: be eating just small amounts of them. Even if you've

499
00:21:26,440 --> 00:21:28,520
Speaker 1: got half of a small onion and you're spreading that

500
00:21:28,560 --> 00:21:31,240
Speaker 1: across six meals, it's better than cutting it out altogether,

501
00:21:31,480 --> 00:21:34,439
Speaker 1: because that prebiotic fiber is what really does feed the

502
00:21:34,480 --> 00:21:37,400
Speaker 1: gut bugs long term. And you might feel temporarily better

503
00:21:37,440 --> 00:21:39,720
Speaker 1: if you cut it out initially, but you're actually doing

504
00:21:39,760 --> 00:21:42,720
Speaker 1: your gut a disserviced long term by avoiding all types

505
00:21:42,720 --> 00:21:45,720
Speaker 1: of food maps, because you're actually starving the gut bacteria

506
00:21:45,960 --> 00:21:46,640
Speaker 1: that's in your gut.

507
00:21:47,160 --> 00:21:48,439
Speaker 3: True, And that's why I love soups.

508
00:21:48,480 --> 00:21:50,520
Speaker 4: Actually, that's why there's such a super food because if

509
00:21:50,520 --> 00:21:52,600
Speaker 4: you think of the base of most soups, whenever I'm

510
00:21:52,600 --> 00:21:55,960
Speaker 4: starting a soup, it's onion, garlic, leak, celery. So you're

511
00:21:55,960 --> 00:21:58,000
Speaker 4: getting that on a day to day basis. So you

512
00:21:58,080 --> 00:22:00,560
Speaker 4: hear funny people on soup diets or with a group

513
00:22:00,600 --> 00:22:02,480
Speaker 4: of girlfriends. At the moment, we've got several events on

514
00:22:02,520 --> 00:22:03,520
Speaker 4: and our dresses.

515
00:22:03,200 --> 00:22:05,600
Speaker 3: And not fitting. So I was like, right, we need

516
00:22:05,640 --> 00:22:06,560
Speaker 3: to go on detox soup.

517
00:22:06,640 --> 00:22:08,840
Speaker 4: So I set the recipe around with all the leaks

518
00:22:08,840 --> 00:22:12,399
Speaker 4: and salery and it does shed fluid quite quickly. But

519
00:22:12,560 --> 00:22:15,439
Speaker 4: at a broader level, it's supplying those fibers regularly, and

520
00:22:15,480 --> 00:22:18,080
Speaker 4: that's why those having that. While salads great and it's

521
00:22:18,080 --> 00:22:21,120
Speaker 4: coming into salad season, I find that people don't necessarily

522
00:22:21,160 --> 00:22:22,960
Speaker 4: get the range of foods in the salad, like they're

523
00:22:22,960 --> 00:22:26,200
Speaker 4: always having leaves and then they have tomato, cucumber, maybe

524
00:22:26,240 --> 00:22:28,679
Speaker 4: caps come about. At least in soups and things, you

525
00:22:28,720 --> 00:22:31,320
Speaker 4: tend to get a much broader range of vegetables, which

526
00:22:31,320 --> 00:22:33,760
Speaker 4: is why I like clients to cook a tray of

527
00:22:33,840 --> 00:22:36,520
Speaker 4: roast vegetables and even have that within a salad or

528
00:22:36,520 --> 00:22:38,879
Speaker 4: as a side in summer, not just eating the salads

529
00:22:38,880 --> 00:22:39,320
Speaker 4: all the time.

530
00:22:39,359 --> 00:22:40,160
Speaker 3: And that does.

531
00:22:39,960 --> 00:22:42,320
Speaker 4: Indirectly, as we're talking about, benefit those things like that

532
00:22:42,359 --> 00:22:45,120
Speaker 4: type of fiber getting into the diet. So I think

533
00:22:45,200 --> 00:22:47,520
Speaker 4: just really interesting research, particularly if you've got fatty liver.

534
00:22:48,200 --> 00:22:48,560
Speaker 2: I agree.

535
00:22:48,600 --> 00:22:50,600
Speaker 1: And just a little quick hack if you're it's just

536
00:22:50,640 --> 00:22:52,160
Speaker 1: a pain of the butt, you know, to cut up onion,

537
00:22:52,200 --> 00:22:54,000
Speaker 1: to cut up garlic, to cut up leak, to use

538
00:22:54,040 --> 00:22:57,040
Speaker 1: autochokes asparagus if you can dice them all really finally,

539
00:22:57,080 --> 00:22:59,320
Speaker 1: spend you know, thirty sixty minutes on a Sunday dice

540
00:22:59,359 --> 00:23:01,640
Speaker 1: them or really fine. Get a little ice cube tray,

541
00:23:01,760 --> 00:23:03,359
Speaker 1: put a little bit of olive oil in the bottom

542
00:23:03,359 --> 00:23:05,879
Speaker 1: and add like a half teaspoon of that mix of

543
00:23:06,000 --> 00:23:08,919
Speaker 1: really finely chopped onion, garlic leak, put it into the

544
00:23:08,920 --> 00:23:11,080
Speaker 1: ice cube train and freeze it. And the next time

545
00:23:11,119 --> 00:23:14,520
Speaker 1: you make a risotto, a curry, a pasta sauce, use

546
00:23:14,560 --> 00:23:16,320
Speaker 1: one or two of those ice cubes and that's the

547
00:23:16,359 --> 00:23:18,120
Speaker 1: base of that meal, and you're getting in a lot

548
00:23:18,119 --> 00:23:20,600
Speaker 1: of that natural prebotic fliber. So an hour in the

549
00:23:20,680 --> 00:23:24,000
Speaker 1: kitchen can save you significant time longer term, and you're

550
00:23:24,000 --> 00:23:26,200
Speaker 1: still getting in that really good gut fueler. Client taught

551
00:23:26,240 --> 00:23:27,760
Speaker 1: me that years ago, and it's such a great little

552
00:23:27,760 --> 00:23:28,560
Speaker 1: hack for the kitchen.

553
00:23:28,880 --> 00:23:30,960
Speaker 4: And I've got even better one than that, of course.

554
00:23:31,600 --> 00:23:34,800
Speaker 4: Standing okay, So at Kmart, I don't even know if

555
00:23:34,800 --> 00:23:36,040
Speaker 4: you've got one of these. When I come up in

556
00:23:36,080 --> 00:23:37,320
Speaker 4: a couple of weeks. If you don't have one, I'm

557
00:23:37,359 --> 00:23:40,160
Speaker 4: bringing you on Kmart. Have got this thing, and we'll

558
00:23:40,160 --> 00:23:42,359
Speaker 4: put a photo of it on our YouTube page.

559
00:23:42,720 --> 00:23:45,159
Speaker 3: This pull. It's cat a pulley and it's like this

560
00:23:45,280 --> 00:23:46,320
Speaker 3: five dollar machine.

561
00:23:46,359 --> 00:23:47,160
Speaker 2: Have you seen?

562
00:23:46,720 --> 00:23:50,480
Speaker 4: It's got a blade and you literally I just cut

563
00:23:50,520 --> 00:23:52,520
Speaker 4: when if I'm going to the markets and I'm stocking

564
00:23:52,600 --> 00:23:55,280
Speaker 4: up on those things. So usually i'd have onion and garlic,

565
00:23:55,320 --> 00:23:57,360
Speaker 4: but if I'm buying leaks and if I'm buying celery,

566
00:23:57,840 --> 00:24:00,000
Speaker 4: I'll spend that time cutting them all up in free

567
00:24:00,040 --> 00:24:01,919
Speaker 4: using anything I don't use so I don't waste it.

568
00:24:02,040 --> 00:24:03,520
Speaker 4: So whenever I go to make a soup, I've got

569
00:24:03,520 --> 00:24:05,960
Speaker 4: some in the freezer and then I just cut them

570
00:24:06,000 --> 00:24:08,520
Speaker 4: up in put them in my pulley and break them

571
00:24:08,600 --> 00:24:10,960
Speaker 4: up that way and it stops one the sort of

572
00:24:11,000 --> 00:24:13,680
Speaker 4: teariness that comes from chopping everything up gets it into

573
00:24:13,680 --> 00:24:17,840
Speaker 4: really small fine pieces and is really really time effective.

574
00:24:17,920 --> 00:24:19,560
Speaker 4: So that's another trick. So if you haven't got a

575
00:24:19,600 --> 00:24:21,600
Speaker 4: km up pully, there's a big one. I think it's

576
00:24:21,600 --> 00:24:24,280
Speaker 4: seven dollars and a smaller one is five. I use

577
00:24:24,320 --> 00:24:27,040
Speaker 4: it so much when I'm cooking. It's a really good investment.

578
00:24:27,080 --> 00:24:28,639
Speaker 4: So we'll pop a little photo up of it. We

579
00:24:28,720 --> 00:24:29,640
Speaker 4: highly recommend them.

580
00:24:30,080 --> 00:24:30,920
Speaker 2: Can you even make it.

581
00:24:30,840 --> 00:24:32,640
Speaker 1: For five dollars? Like how do you even make something

582
00:24:32,720 --> 00:24:33,760
Speaker 1: for five dollars these days?

583
00:24:33,960 --> 00:24:36,440
Speaker 4: It's crazy, but it's so good in the kitchen compettor

584
00:24:36,640 --> 00:24:38,040
Speaker 4: you know, there's so many different appliances.

585
00:24:38,080 --> 00:24:39,320
Speaker 3: You know that you can use food.

586
00:24:39,080 --> 00:24:41,439
Speaker 2: Processes and a blender.

587
00:24:41,560 --> 00:24:42,560
Speaker 1: Yeah, you know, and.

588
00:24:42,520 --> 00:24:44,520
Speaker 4: I've had so many blenders in my time, and I

589
00:24:44,600 --> 00:24:46,560
Speaker 4: just come back to the bar mix and now my pulley,

590
00:24:46,800 --> 00:24:49,439
Speaker 4: Like they're so convenient, not hard to wash or anything.

591
00:24:49,520 --> 00:24:51,600
Speaker 4: So yeah, we'll put a little link up because it's

592
00:24:51,600 --> 00:24:53,600
Speaker 4: a really good piece of kitchen equipment when you're making

593
00:24:53,640 --> 00:24:54,720
Speaker 4: soups and things regularly.

594
00:24:55,160 --> 00:24:56,399
Speaker 2: Okay, crazy, all right.

595
00:24:56,280 --> 00:24:58,840
Speaker 1: Well, the next product is I've gone rogue. I haven't

596
00:24:58,880 --> 00:25:02,000
Speaker 1: had my confess. I've just gone road today. And the

597
00:25:02,080 --> 00:25:03,560
Speaker 1: next product suse. He's like really.

598
00:25:03,680 --> 00:25:05,360
Speaker 2: I was like, we have to talk about this. It's

599
00:25:05,359 --> 00:25:05,840
Speaker 2: not healthy.

600
00:25:05,920 --> 00:25:08,480
Speaker 1: I am not by any means saying that this is

601
00:25:08,480 --> 00:25:11,520
Speaker 1: a healthy product, but this is a delicious product, and

602
00:25:11,520 --> 00:25:13,600
Speaker 1: I think our nutrition captalists need to be aware of it,

603
00:25:13,600 --> 00:25:15,840
Speaker 1: because I wasn't until my client was like, can I

604
00:25:15,880 --> 00:25:17,480
Speaker 1: have one of these? And I was like, oh, yeah,

605
00:25:17,520 --> 00:25:19,080
Speaker 1: like if you love it, but you know, it's gonna

606
00:25:19,160 --> 00:25:20,520
Speaker 1: kind of we need to account for it, you know.

607
00:25:20,560 --> 00:25:22,439
Speaker 1: It's not a free food and she's like, oh no,

608
00:25:22,480 --> 00:25:24,439
Speaker 1: it's only one hundred and thirty calories, and I was like,

609
00:25:24,840 --> 00:25:25,520
Speaker 1: tell me more.

610
00:25:25,800 --> 00:25:28,240
Speaker 3: Can I also say around forever like it's.

611
00:25:28,119 --> 00:25:30,480
Speaker 1: Not I just I just found out about this, Susie.

612
00:25:30,480 --> 00:25:32,240
Speaker 1: So I'm very excited. I've had a couple this week.

613
00:25:32,240 --> 00:25:34,520
Speaker 1: They're very good. They're expensive, but we'll get to that

614
00:25:34,560 --> 00:25:37,080
Speaker 1: in a minute. They are the I should have got

615
00:25:37,119 --> 00:25:40,320
Speaker 1: something in my freeze at the Mars Bar frozen ice cream.

616
00:25:40,720 --> 00:25:42,480
Speaker 1: So they are small, Like I gave David one and

617
00:25:42,520 --> 00:25:44,560
Speaker 1: he was like, oh, it's tiny because I was second one.

618
00:25:44,600 --> 00:25:48,320
Speaker 1: I was like, no, no, no, it's in a five pack.

619
00:25:48,400 --> 00:25:50,560
Speaker 1: They are very small, I will admit, but I will

620
00:25:50,600 --> 00:25:54,280
Speaker 1: say that they are so like satisfying. I didn't feel

621
00:25:54,320 --> 00:25:56,560
Speaker 1: the need to have like the entire pack. I find

622
00:25:56,600 --> 00:25:59,159
Speaker 1: it more satisfying than a natural Mars Bar personally, and

623
00:25:59,160 --> 00:26:01,000
Speaker 1: I'm not a huge ice cream person, so that's you know,

624
00:26:01,040 --> 00:26:04,520
Speaker 1: it's something. So they're the Mars Bars frozen dessert bars

625
00:26:04,600 --> 00:26:06,840
Speaker 1: in a five pack. I think they're at Coals and Woolwors.

626
00:26:06,840 --> 00:26:09,200
Speaker 1: I bought them from wool Worst. They generally retail for

627
00:26:09,280 --> 00:26:11,200
Speaker 1: nine to fifty, so they are not cheap. They are

628
00:26:11,280 --> 00:26:14,560
Speaker 1: in investments, but they are delicious. Currently at wool Worst,

629
00:26:14,680 --> 00:26:16,320
Speaker 1: we do pre records, so they may or may not

630
00:26:16,359 --> 00:26:18,600
Speaker 1: be on sale when you're listening. They're twenty five percent

631
00:26:18,640 --> 00:26:20,640
Speaker 1: of so they're seven dollars, so they're a little over

632
00:26:20,680 --> 00:26:22,280
Speaker 1: a dollar. Like if you went and you bought a

633
00:26:22,400 --> 00:26:24,720
Speaker 1: nice gelato out at a shop, you're paying six seven

634
00:26:24,760 --> 00:26:27,160
Speaker 1: eight dollars for a cup of gelato. So from that perspective,

635
00:26:27,200 --> 00:26:30,320
Speaker 1: they're pretty good. But they're just really really delicious. Like

636
00:26:30,359 --> 00:26:32,280
Speaker 1: do I even bother reading out the ingredients like they're

637
00:26:32,280 --> 00:26:35,040
Speaker 1: not healthy. We know that water is the first ingredient,

638
00:26:35,080 --> 00:26:37,840
Speaker 1: glucose syrup, which is sugar the thirty ingredient, which is

639
00:26:37,840 --> 00:26:40,719
Speaker 1: interesting and I think with what makes it so like

640
00:26:41,160 --> 00:26:45,399
Speaker 1: just enjoyable is sweetened condensed milk and then sugar, vegetable fat, cream,

641
00:26:45,560 --> 00:26:49,960
Speaker 1: milk solids, cocoa mass, malt extract, cocoa powder, soy letherce,

642
00:26:50,000 --> 00:26:53,159
Speaker 1: and thickener salt flavors. So yeah, it's heavy sugar, it's

643
00:26:53,160 --> 00:26:55,240
Speaker 1: a sweetened product. It's an ice cream, let's be honest.

644
00:26:55,280 --> 00:26:57,560
Speaker 1: And it's got this like lovely chocolate coating on it.

645
00:26:58,040 --> 00:27:00,320
Speaker 1: It's so good. Susie I can't believe it took me

646
00:27:00,400 --> 00:27:03,000
Speaker 1: to last thirty six to find these in the supermarket.

647
00:27:02,480 --> 00:27:04,760
Speaker 2: But here we are. They're very good, Go and give

648
00:27:04,760 --> 00:27:07,440
Speaker 2: them a try. There is a Snickers range. I didn't know.

649
00:27:07,400 --> 00:27:09,720
Speaker 1: That, but apparently when I put them on my Instagram,

650
00:27:09,720 --> 00:27:10,760
Speaker 1: everyone was like, oh, try.

651
00:27:10,640 --> 00:27:12,160
Speaker 2: The Sneakers ones. They're so much better.

652
00:27:12,280 --> 00:27:14,400
Speaker 1: So if you've found a Peanuts, if you can even

653
00:27:14,440 --> 00:27:16,360
Speaker 1: not allergic or anything, go and give the Snickers range

654
00:27:16,440 --> 00:27:19,280
Speaker 1: try because apparently they're even better. But I reckon the

655
00:27:19,359 --> 00:27:21,040
Speaker 1: Mars ones are ten out of ten. I think they're

656
00:27:21,080 --> 00:27:24,880
Speaker 1: absolutely delicious, not healthy, but delicious, so perfectly fine in moderation.

657
00:27:25,200 --> 00:27:25,400
Speaker 2: Yeah.

658
00:27:25,400 --> 00:27:28,880
Speaker 4: I think it's interesting actually because there's a strong nutrition

659
00:27:29,000 --> 00:27:31,000
Speaker 4: belief model that would say you're better to have the

660
00:27:31,040 --> 00:27:34,359
Speaker 4: real thing less frequently than things that are perceived as

661
00:27:34,400 --> 00:27:37,920
Speaker 4: healthier that aren't as tasty and satisfying. And I think

662
00:27:38,040 --> 00:27:40,879
Speaker 4: I am a big fan of the dessert section of

663
00:27:40,920 --> 00:27:43,280
Speaker 4: supermarkets for this reason, because there's a lot of portion

664
00:27:43,359 --> 00:27:46,760
Speaker 4: controlled options. You know, there's the beautiful little coals, there's

665
00:27:46,800 --> 00:27:48,879
Speaker 4: a mango sawbet, and we've done covered a few of

666
00:27:48,920 --> 00:27:52,200
Speaker 4: those products before. They're small, even the mini type magnums.

667
00:27:52,240 --> 00:27:55,600
Speaker 4: Of course, the twisted frozen yogurt range. They're all delicious

668
00:27:55,840 --> 00:27:58,840
Speaker 4: but portion controlled. So we have definitely had the ice

669
00:27:58,880 --> 00:28:02,320
Speaker 4: creams in my family. I am tighter than you, and

670
00:28:02,359 --> 00:28:04,520
Speaker 4: I only buy them when they're forty to fifty percent off.

671
00:28:04,640 --> 00:28:06,800
Speaker 4: So if they're four dollars fifty or five, that's when

672
00:28:06,800 --> 00:28:09,080
Speaker 4: I'll pick them up. I wouldn't buy them at seven

673
00:28:09,200 --> 00:28:12,760
Speaker 4: fifty still, because they do regularly discount that section by

674
00:28:12,800 --> 00:28:15,359
Speaker 4: forty fifty percent, so I wait for that quite often.

675
00:28:15,760 --> 00:28:17,800
Speaker 4: And so yeah, I sort of tend to agree with you,

676
00:28:17,880 --> 00:28:19,920
Speaker 4: because the thing with the ice cream is I find

677
00:28:19,960 --> 00:28:22,040
Speaker 4: people are far less likely to overeat it, like I

678
00:28:22,080 --> 00:28:25,080
Speaker 4: don't often see clients eating two twisted frozen yogurts or

679
00:28:25,080 --> 00:28:29,680
Speaker 4: two individuals, whereas with the chocolates, as soon as chocolate's involved,

680
00:28:29,720 --> 00:28:31,880
Speaker 4: I find everyone finds it really hard to just stick

681
00:28:31,920 --> 00:28:33,600
Speaker 4: to the one like. It ends up being a few

682
00:28:33,680 --> 00:28:36,320
Speaker 4: bite sized chocolates or a few rows, Whereas there's something

683
00:28:36,320 --> 00:28:39,000
Speaker 4: about a packet approach that does keep people in line

684
00:28:39,000 --> 00:28:41,400
Speaker 4: a bit more. So, Yeah, I do think if you

685
00:28:41,400 --> 00:28:44,800
Speaker 4: can find whichever is that portion control size of that

686
00:28:44,880 --> 00:28:48,680
Speaker 4: because things like a Magnum gay time the one I like,

687
00:28:48,720 --> 00:28:51,720
Speaker 4: which is the maxibond, they're closer to sort of two

688
00:28:51,840 --> 00:28:54,640
Speaker 4: hundred and two fifty even three hundred calories. That's a lot,

689
00:28:54,760 --> 00:28:57,320
Speaker 4: whereas sort of one one fifty. As we spoke about

690
00:28:57,400 --> 00:29:00,720
Speaker 4: last coming up, you know, the Rockerby routine desserts for

691
00:29:00,760 --> 00:29:03,360
Speaker 4: about one fifty cow that at one thirty. You know,

692
00:29:03,400 --> 00:29:05,040
Speaker 4: I usually say about one hundred, But I would be

693
00:29:05,080 --> 00:29:06,920
Speaker 4: pretty happy with that as well, particularly if it was

694
00:29:07,160 --> 00:29:10,680
Speaker 4: someone had it, they enjoyed it, complimented their day, So yeah,

695
00:29:11,120 --> 00:29:13,080
Speaker 4: I thought it was worth a discussion as well.

696
00:29:13,080 --> 00:29:13,320
Speaker 1: With it.

697
00:29:13,360 --> 00:29:15,760
Speaker 4: There's a lot of those kind of mini options out there,

698
00:29:15,800 --> 00:29:19,080
Speaker 4: and you can really have a satisfying dessert option that

699
00:29:19,080 --> 00:29:21,760
Speaker 4: you're less likely to overeat than things like tubs, So yeah,

700
00:29:21,840 --> 00:29:23,280
Speaker 4: I thought it was worthy of a discussion.

701
00:29:23,440 --> 00:29:24,200
Speaker 2: Yeah, one hundred percent.

702
00:29:24,240 --> 00:29:25,719
Speaker 1: I think you're much better to eat the thing that

703
00:29:25,760 --> 00:29:28,400
Speaker 1: you really want and be satisfied with a small portion

704
00:29:28,480 --> 00:29:30,840
Speaker 1: of it versus trying to eat the healthy, low fat,

705
00:29:30,880 --> 00:29:32,800
Speaker 1: low sugar ice cream and then eating half the top

706
00:29:32,880 --> 00:29:35,680
Speaker 1: of it and still not really feeling that satisfied. So

707
00:29:35,840 --> 00:29:37,920
Speaker 1: I think there's a huge amount of merit in that

708
00:29:37,960 --> 00:29:40,920
Speaker 1: actually choosing what you truly want that feels really satisfying

709
00:29:40,920 --> 00:29:42,400
Speaker 1: for you. So if you don't like Miles By chocolates,

710
00:29:42,400 --> 00:29:43,880
Speaker 1: don't gone by this because you're probably not going to

711
00:29:43,960 --> 00:29:44,360
Speaker 1: enjoy it.

712
00:29:44,440 --> 00:29:46,120
Speaker 2: But if you do, it could be a really.

713
00:29:46,000 --> 00:29:49,080
Speaker 1: Great alternative to add in as part of your overall

714
00:29:49,080 --> 00:29:50,640
Speaker 1: balanced healthy nutrition plan.

715
00:29:51,040 --> 00:29:54,040
Speaker 4: Because let's beak honest, like gelato, a single scoop is

716
00:29:54,080 --> 00:29:57,400
Speaker 4: like six dollars in a tiny little cup, so for

717
00:29:57,480 --> 00:29:59,760
Speaker 4: two dollars or three dollars per serve, they're actually quite

718
00:29:59,800 --> 00:30:02,800
Speaker 4: cost effective too. All right, the annibal for our listener

719
00:30:02,880 --> 00:30:06,360
Speaker 4: question today, after our find, let's return to all things

720
00:30:06,360 --> 00:30:07,600
Speaker 4: health and nutritions.

721
00:30:07,160 --> 00:30:07,480
Speaker 3: Shall we.

722
00:30:08,280 --> 00:30:10,600
Speaker 4: Is I am loving the pre made salads. This is

723
00:30:10,640 --> 00:30:13,000
Speaker 4: direct from our Instagram account, so please keep sending your

724
00:30:13,000 --> 00:30:16,600
Speaker 4: listener questions. We do get them from there. Is the dressing, okay,

725
00:30:16,720 --> 00:30:19,080
Speaker 4: So any of those salads, whether it's the Green Goddess

726
00:30:19,160 --> 00:30:21,200
Speaker 4: or chal Slaw or the one I like is ranch,

727
00:30:21,520 --> 00:30:23,160
Speaker 4: they've got that little packet.

728
00:30:22,920 --> 00:30:23,640
Speaker 2: Of sauce in it.

729
00:30:23,800 --> 00:30:27,280
Speaker 4: Now I think it's insignificant because, yes, we would argue

730
00:30:27,280 --> 00:30:29,160
Speaker 4: that salad dressing can be quite high and fat. So

731
00:30:29,200 --> 00:30:33,200
Speaker 4: if you're getting cuby ranch dressing Caesar dressings at a restaurant,

732
00:30:33,280 --> 00:30:35,040
Speaker 4: they can be quite high in fat, and they certainly

733
00:30:35,080 --> 00:30:35,800
Speaker 4: lather them on.

734
00:30:36,240 --> 00:30:36,440
Speaker 1: You know.

735
00:30:36,480 --> 00:30:37,760
Speaker 4: One of the things if you go to the States,

736
00:30:37,760 --> 00:30:40,600
Speaker 4: they've got amazing salads with amazing dressings, but they're really

737
00:30:40,640 --> 00:30:44,280
Speaker 4: high fat and very liberally used. But that packet that

738
00:30:44,320 --> 00:30:46,600
Speaker 4: they put in those pre made salads is so small,

739
00:30:47,320 --> 00:30:49,760
Speaker 4: and those salad bags are supposed to feed four, I

740
00:30:49,760 --> 00:30:51,360
Speaker 4: don't know how you get more than two serves out

741
00:30:51,400 --> 00:30:53,920
Speaker 4: of them, Like, really, I would eat them in two serves.

742
00:30:54,160 --> 00:30:56,280
Speaker 4: So I always say to my clients, don't throw them away.

743
00:30:56,480 --> 00:30:58,480
Speaker 4: It's a bit of fat. Yes, it's got some seed

744
00:30:58,480 --> 00:31:00,760
Speaker 4: oil in it, but for the volume that you're getting

745
00:31:01,320 --> 00:31:03,760
Speaker 4: compared to the volume of salad, and they make the

746
00:31:03,800 --> 00:31:05,320
Speaker 4: salad taste great, go for it.

747
00:31:05,360 --> 00:31:07,120
Speaker 3: I don't have a problem with it. Do you agree?

748
00:31:07,320 --> 00:31:08,960
Speaker 1: That was exactly my thoughts. And I've said this to

749
00:31:09,000 --> 00:31:10,800
Speaker 1: so many clients. They're like, oh, but it's got vegetable

750
00:31:10,800 --> 00:31:12,840
Speaker 1: oil in it. But sugar is the third ingredient. And

751
00:31:12,880 --> 00:31:14,960
Speaker 1: I just actually pulled up the ingredient list. So one

752
00:31:14,960 --> 00:31:17,080
Speaker 1: of my I love the Mexican one, and I love

753
00:31:17,120 --> 00:31:19,680
Speaker 1: i Asian, the Asian one with the crispyan noodle. So

754
00:31:19,680 --> 00:31:21,400
Speaker 1: that's one of my favorites. So I pulled the ingredient

755
00:31:21,400 --> 00:31:24,920
Speaker 1: list of the Krispy Noodle one and just to basically

756
00:31:24,920 --> 00:31:26,880
Speaker 1: bring the point home that you were saying. So the

757
00:31:27,000 --> 00:31:29,120
Speaker 1: dressing out of the Asian Noodle Kit, it's like a

758
00:31:29,400 --> 00:31:32,280
Speaker 1: like a soy sesame type dressing. Right, So the dressing

759
00:31:32,400 --> 00:31:36,120
Speaker 1: is seventeen percent overall. Right, It's got water, vinegar, sugar,

760
00:31:36,320 --> 00:31:40,480
Speaker 1: soy sauce, sesame oil, maltodextra and salt, natural color, sesameseds,

761
00:31:40,560 --> 00:31:45,200
Speaker 1: natural flavor, sit just fiber mulsifies, yeast extract, thicken our spices, antioxidant.

762
00:31:45,680 --> 00:31:47,280
Speaker 2: Is it an ultra process food? Yes?

763
00:31:47,360 --> 00:31:49,760
Speaker 1: Are you better to make your own salad dressing at home? Yes,

764
00:31:50,360 --> 00:31:52,680
Speaker 1: we are busy, we are time pull. I would much

765
00:31:52,800 --> 00:31:55,280
Speaker 1: rather I personally eat the dressing. Susie east the dressings.

766
00:31:55,280 --> 00:31:57,240
Speaker 1: I'd tell my clients to eat the dressings, as do you.

767
00:31:57,320 --> 00:32:00,200
Speaker 1: I'm sure, Susie, it is so insignificant in the grand

768
00:32:00,200 --> 00:32:02,360
Speaker 1: scheme of things, because, as Susie said, we want our

769
00:32:02,400 --> 00:32:04,640
Speaker 1: clients to get two serves out of the pack, not four.

770
00:32:04,880 --> 00:32:07,800
Speaker 1: So if the dressing is seventeen percent, it's less than

771
00:32:07,840 --> 00:32:11,040
Speaker 1: ten percent of the overall salad kit. Is there a

772
00:32:11,080 --> 00:32:13,040
Speaker 1: little bit of a mulsifier in there, yes, but it's

773
00:32:13,080 --> 00:32:15,240
Speaker 1: like ingredient number twelve. Is there a little bit of

774
00:32:15,240 --> 00:32:17,560
Speaker 1: sugar in there as a third or fourth ingredient? Yes,

775
00:32:17,760 --> 00:32:20,360
Speaker 1: But when it's only like, well, eight percent of the

776
00:32:20,440 --> 00:32:24,440
Speaker 1: overall salad kit in general, it's pretty insignificant in the

777
00:32:24,480 --> 00:32:26,600
Speaker 1: grand scheme of things. And if it makes it taste good,

778
00:32:26,640 --> 00:32:28,960
Speaker 1: and it means that you eat double the serve of

779
00:32:29,040 --> 00:32:31,160
Speaker 1: vegetables that you would have. You know, if you were

780
00:32:31,160 --> 00:32:33,440
Speaker 1: making soggy broccoli, you probably wouldn't eat much at all.

781
00:32:33,600 --> 00:32:35,240
Speaker 1: So if it makes it taste good, and it means

782
00:32:35,240 --> 00:32:37,400
Speaker 1: that people are eating more vegetables, because we know that

783
00:32:37,480 --> 00:32:40,400
Speaker 1: ninety percent of Australians don't eat enough vegetables, I say,

784
00:32:40,440 --> 00:32:42,080
Speaker 1: eat the salad dressing. I think if you don't want

785
00:32:42,080 --> 00:32:43,400
Speaker 1: to eat it, you want to make your own, you do,

786
00:32:43,520 --> 00:32:46,680
Speaker 1: you totally fine, right, But I think that they're actually

787
00:32:46,760 --> 00:32:49,280
Speaker 1: quite enjoyable for a small amount of you know, sugar,

788
00:32:49,280 --> 00:32:51,880
Speaker 1: a small amount of extra vegetable oil or fat. It's

789
00:32:51,920 --> 00:32:54,400
Speaker 1: really insignificant in the grand scheme of things. Because most

790
00:32:54,400 --> 00:32:56,600
Speaker 1: people who are like I'm so clean, And we talked

791
00:32:56,640 --> 00:32:58,840
Speaker 1: about this a couple of podcasts ago, well, you know,

792
00:32:58,920 --> 00:33:01,640
Speaker 1: make their own salad dress, be all you know, clean

793
00:33:01,640 --> 00:33:03,480
Speaker 1: and healthy, and then go smash like four rows of

794
00:33:03,520 --> 00:33:05,800
Speaker 1: chocolate after dinner. So it's kind of in the grand

795
00:33:05,800 --> 00:33:08,719
Speaker 1: scheme of things. It doesn't really make a big difference

796
00:33:08,760 --> 00:33:10,320
Speaker 1: if you like them, if you find that it makes

797
00:33:10,360 --> 00:33:13,600
Speaker 1: your dinner more enjoyable, you lunch more enjoyable. One percent,

798
00:33:13,640 --> 00:33:14,960
Speaker 1: I'm team eat the salad dressing.

799
00:33:15,360 --> 00:33:15,960
Speaker 3: Yeah, me too.

800
00:33:16,160 --> 00:33:18,520
Speaker 4: I think also they're one of my favorite products in

801
00:33:18,520 --> 00:33:20,760
Speaker 4: the supermarket because within the salad you get such a

802
00:33:20,800 --> 00:33:23,520
Speaker 4: variety of ingredients which would be a lot more expensive

803
00:33:23,560 --> 00:33:25,880
Speaker 4: to buy individually. So things like the red cabbage that

804
00:33:25,920 --> 00:33:28,400
Speaker 4: we know so good for us, just the range of

805
00:33:28,600 --> 00:33:30,680
Speaker 4: ingredients in a salad that would take a lot more

806
00:33:30,800 --> 00:33:33,960
Speaker 4: energy to make yourself. I think, like we've spoken about before,

807
00:33:33,960 --> 00:33:35,520
Speaker 4: you got to always go to the back of the sections,

808
00:33:35,560 --> 00:33:37,240
Speaker 4: make sure you get a few days out of them.

809
00:33:37,280 --> 00:33:39,120
Speaker 4: But yeah, I'm a big fat even if it's adding

810
00:33:39,120 --> 00:33:41,480
Speaker 4: links like the kroutons or the noodles, because yeah, for me,

811
00:33:41,560 --> 00:33:44,520
Speaker 4: the benefits of the range of ingredients out weigh any

812
00:33:44,520 --> 00:33:46,360
Speaker 4: of those negatives, whether it's a bit of extra fat

813
00:33:46,440 --> 00:33:48,920
Speaker 4: in the dressing or the things like the kroutons or

814
00:33:48,960 --> 00:33:51,800
Speaker 4: the noodles, So go for it, enjoy your pre made salads.

815
00:33:52,200 --> 00:33:54,560
Speaker 1: Couldn't agree more Big green light thumbs up from the

816
00:33:54,600 --> 00:33:56,760
Speaker 1: nutrition catch. In terms of salad dressing, Blue just want

817
00:33:56,800 --> 00:33:58,400
Speaker 1: you to eat more salad. We don't care how what

818
00:33:58,440 --> 00:33:59,880
Speaker 1: you put on them. We just want you to eat more.

819
00:34:01,040 --> 00:34:03,120
Speaker 4: As the mass bar ice cream section sells out next

820
00:34:03,160 --> 00:34:04,920
Speaker 4: week thanks to the end, we'll.

821
00:34:04,800 --> 00:34:06,760
Speaker 1: Get your salad with your dressing and then go have

822
00:34:07,000 --> 00:34:07,800
Speaker 1: my little mass bar.

823
00:34:08,080 --> 00:34:09,719
Speaker 2: And it's called balance, guys.

824
00:34:09,480 --> 00:34:13,200
Speaker 1: That's exactly what balance is true that brings us to

825
00:34:13,239 --> 00:34:15,440
Speaker 1: the end of the nutrition catch for another week. If

826
00:34:15,480 --> 00:34:17,560
Speaker 1: you know that you are ready to take your nutrition

827
00:34:17,680 --> 00:34:20,759
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828
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829
00:34:23,600 --> 00:34:25,960
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830
00:34:26,040 --> 00:34:28,840
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831
00:34:28,920 --> 00:34:31,840
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832
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833
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834
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835
00:34:40,560 --> 00:34:42,040
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836
00:34:42,040 --> 00:34:42,719
Speaker 2: So go check them out.

837
00:34:42,760 --> 00:34:44,720
Speaker 3: Maybe what did we do a little giveaway.

838
00:34:44,800 --> 00:34:47,520
Speaker 4: If people are listening to this episode and tag the

839
00:34:47,600 --> 00:34:50,200
Speaker 4: podcast on social media, we will put you in the

840
00:34:50,239 --> 00:34:51,839
Speaker 4: draw to win a new hydration pack.

841
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Speaker 2: How about that? Sounds great?

842
00:34:53,239 --> 00:34:53,919
Speaker 3: Okay, sounds great.

843
00:34:54,239 --> 00:34:54,920
Speaker 2: Thank you for listening.

844
00:34:55,080 --> 00:34:56,120
Speaker 3: Thanks to you next week.