1 00:00:00,440 --> 00:00:03,480 Speaker 1: Well, it is certainly party season and chances are you've 2 00:00:03,480 --> 00:00:06,800 Speaker 1: been enjoying a couple of drinks, maybe a couple too many. 3 00:00:07,360 --> 00:00:10,080 Speaker 1: If you're having a few drinks, are there better choices? 4 00:00:10,160 --> 00:00:12,680 Speaker 1: And if you're trying to lose fate, can you drink 5 00:00:12,720 --> 00:00:15,040 Speaker 1: alcohol and still achieve your fat loss? 6 00:00:15,040 --> 00:00:16,240 Speaker 2: Colus Well. 7 00:00:16,600 --> 00:00:19,160 Speaker 1: Today, on the hour episode of The Nutrition Couch, we 8 00:00:19,200 --> 00:00:22,320 Speaker 1: take a closer look at the most popular alcoholic drinks 9 00:00:22,360 --> 00:00:24,959 Speaker 1: and how you can strike a balance between drinking and 10 00:00:25,079 --> 00:00:28,760 Speaker 1: health this holiday season. Hi, I'm Leanne Wood and I'm 11 00:00:28,800 --> 00:00:32,280 Speaker 1: Davie Burrell, and today we bring you the Nutrition Couch podcast, 12 00:00:32,479 --> 00:00:35,040 Speaker 1: the biweekly podcast that keeps you up to date on 13 00:00:35,200 --> 00:00:37,360 Speaker 1: everything that you need to know in the world of 14 00:00:37,440 --> 00:00:41,239 Speaker 1: nutrition and health, as well as alcohol summer drinks. This 15 00:00:41,280 --> 00:00:43,879 Speaker 1: week we explore the food trends that are expected to 16 00:00:43,920 --> 00:00:47,279 Speaker 1: go crazy in twenty twenty three. We also look at 17 00:00:47,280 --> 00:00:49,600 Speaker 1: a listener case study if where a client wants to 18 00:00:49,640 --> 00:00:53,560 Speaker 1: know whether it's better to eat snacks or meals. So Susy, 19 00:00:53,920 --> 00:00:56,240 Speaker 1: As we wind down towards the end of the year, 20 00:00:56,440 --> 00:00:58,040 Speaker 1: are you taking some time off over Christmas? 21 00:00:58,120 --> 00:01:00,680 Speaker 2: Yes, i am. It's been a big yearling, hasn't it? 22 00:01:01,040 --> 00:01:02,480 Speaker 1: And monster. 23 00:01:02,640 --> 00:01:05,600 Speaker 2: It's been a monster and we've been scrambling to finish 24 00:01:05,640 --> 00:01:08,120 Speaker 2: our ebook product review because we want to have it 25 00:01:08,160 --> 00:01:10,440 Speaker 2: out before the end of the year. And so I 26 00:01:10,600 --> 00:01:13,520 Speaker 2: will wrap up the week before Christmas and go down 27 00:01:13,560 --> 00:01:16,119 Speaker 2: to Melbourne to see my sister and have Christmas down there, 28 00:01:16,160 --> 00:01:17,679 Speaker 2: and then we will have a bit of a holiday 29 00:01:17,720 --> 00:01:20,119 Speaker 2: between Christmas and New Year, which you know, when you've 30 00:01:20,120 --> 00:01:21,839 Speaker 2: got your own business, you don't have a complete holiday, 31 00:01:21,840 --> 00:01:23,840 Speaker 2: but we'll have a little bit of a break and 32 00:01:24,520 --> 00:01:27,319 Speaker 2: it'll be It's been a big year, and I have 33 00:01:27,400 --> 00:01:29,600 Speaker 2: been having quite a few bubbles, as we've alluded to 34 00:01:29,680 --> 00:01:32,360 Speaker 2: on this chat. So yes spring on the holiday season 35 00:01:32,400 --> 00:01:35,199 Speaker 2: and then a brand new, shiny year in twenty twenty three. 36 00:01:35,560 --> 00:01:38,400 Speaker 2: And I loved that you found this. I should ask 37 00:01:38,400 --> 00:01:40,840 Speaker 2: you about your holidays in a minute, but I love 38 00:01:40,880 --> 00:01:43,080 Speaker 2: that you've found this article because every year we see 39 00:01:43,080 --> 00:01:45,839 Speaker 2: some of this food trend stuff and it's actually Australia 40 00:01:46,120 --> 00:01:49,440 Speaker 2: is particularly the sort of beach areas are known for 41 00:01:49,640 --> 00:01:52,520 Speaker 2: kicking off food trends, like around Byron and Bondai. So 42 00:01:52,600 --> 00:01:55,000 Speaker 2: a lot of the food trends that you might see 43 00:01:55,040 --> 00:01:57,200 Speaker 2: there early will then go into la and that's where 44 00:01:57,240 --> 00:02:00,360 Speaker 2: they start to trend, which is actually quite interesting. But 45 00:02:00,560 --> 00:02:02,320 Speaker 2: first of all the end, what about you? What are 46 00:02:02,320 --> 00:02:04,720 Speaker 2: you doing for your holidays? We're not doing much at all. 47 00:02:04,800 --> 00:02:06,880 Speaker 1: I think for us, we'd never really done too many 48 00:02:06,880 --> 00:02:08,919 Speaker 1: holidays around Christmas. We've always sort of if we want 49 00:02:08,919 --> 00:02:11,160 Speaker 1: to do something, we'll do it outside of that kind 50 00:02:11,160 --> 00:02:14,079 Speaker 1: of busy holiday period. So we're mostly just doing local 51 00:02:14,120 --> 00:02:16,560 Speaker 1: family things. Were spending our time between you know, the 52 00:02:16,560 --> 00:02:19,720 Speaker 1: different the different families and just you know, having a 53 00:02:19,760 --> 00:02:22,040 Speaker 1: well owned break. But I'm not taking too much time off. 54 00:02:22,080 --> 00:02:24,000 Speaker 1: I'm really working right up until Christmas. I've got a 55 00:02:24,040 --> 00:02:26,440 Speaker 1: whole handful of clients who want to work with me 56 00:02:26,520 --> 00:02:29,639 Speaker 1: over Christmas to help them maintain that balance. So I'll 57 00:02:29,680 --> 00:02:31,720 Speaker 1: take a little bit of time off in January and steall. 58 00:02:31,520 --> 00:02:33,320 Speaker 2: I think we should also say you do live in 59 00:02:33,360 --> 00:02:36,840 Speaker 2: Queen Science with a holiday every day. It is nice. 60 00:02:36,880 --> 00:02:37,480 Speaker 1: I can't complain. 61 00:02:37,520 --> 00:02:40,480 Speaker 2: I wouldn't move. She's often recording by the poor people, 62 00:02:40,560 --> 00:02:41,720 Speaker 2: so I don't feel too sorry. 63 00:02:41,560 --> 00:02:44,120 Speaker 1: For Cocktown in hand. Anyway, Before we get to our 64 00:02:44,160 --> 00:02:47,920 Speaker 1: alcoholic drinks, let's talk media trends. So I must say 65 00:02:47,919 --> 00:02:50,280 Speaker 1: this article that we found the one big one that 66 00:02:50,440 --> 00:02:54,320 Speaker 1: I would tip Susie would be like the medicinal mushrooms. 67 00:02:54,360 --> 00:02:56,200 Speaker 1: Like I remember a few years ago when I was 68 00:02:56,320 --> 00:02:59,000 Speaker 1: in La it was like auder your coffee, but add 69 00:02:59,000 --> 00:03:01,720 Speaker 1: your shrooms in. Like it was so big years ago, 70 00:03:01,760 --> 00:03:05,280 Speaker 1: and I still haven't really seen it. Those adaptogens, that 71 00:03:05,440 --> 00:03:07,200 Speaker 1: kind of thing that you can add into coffees and 72 00:03:07,240 --> 00:03:08,920 Speaker 1: hot drinks and you can have you try Larte with 73 00:03:09,040 --> 00:03:11,720 Speaker 1: some shrooms in it, Like, I just haven't really seen 74 00:03:11,800 --> 00:03:14,320 Speaker 1: that explode here or really take off here at all. 75 00:03:14,400 --> 00:03:16,959 Speaker 2: There's a couple of drinks in the supermarket actually which 76 00:03:17,000 --> 00:03:18,919 Speaker 2: have been marketed for that, and you're right, I would 77 00:03:18,960 --> 00:03:21,200 Speaker 2: have thought that it would have been a real buzz 78 00:03:21,240 --> 00:03:24,280 Speaker 2: for performance, because you know, there is evidence to show 79 00:03:24,320 --> 00:03:27,079 Speaker 2: that these kind of adaptogens can have really beneficial effects 80 00:03:27,120 --> 00:03:30,000 Speaker 2: for cognitive function and brain health. And as I said, 81 00:03:30,000 --> 00:03:31,960 Speaker 2: there's one drink available and it comes out of New 82 00:03:32,040 --> 00:03:34,080 Speaker 2: Zealand that I thought would have got a lot more 83 00:03:34,120 --> 00:03:37,480 Speaker 2: media attention for that purpose. Maybe we're a bit more 84 00:03:37,480 --> 00:03:41,200 Speaker 2: traditional here in Australia. You know, some of them pop 85 00:03:41,280 --> 00:03:43,400 Speaker 2: up every year, you know, the different kind of pastas, 86 00:03:43,440 --> 00:03:46,920 Speaker 2: and indeed we start to see pasta. There's zucchini pasta 87 00:03:46,960 --> 00:03:50,560 Speaker 2: and then there's poles pasta, and then there's sweet potato pasta. 88 00:03:50,640 --> 00:03:52,720 Speaker 2: So certainly that has evolved right around the world. And 89 00:03:52,760 --> 00:03:54,920 Speaker 2: when you go into supermarkets in places like Mike and 90 00:03:54,960 --> 00:03:59,720 Speaker 2: Spencer and Whole Foods, they're just rife with products like that. There. 91 00:04:00,080 --> 00:04:03,960 Speaker 2: I think, you know, from a food supply perspective, looking 92 00:04:03,960 --> 00:04:07,240 Speaker 2: at ingredients that are perhaps cheaper to fill out the 93 00:04:07,280 --> 00:04:10,960 Speaker 2: food supply with, particularly with seasonal fluctuations in the price 94 00:04:11,000 --> 00:04:14,280 Speaker 2: of vegetables. And then there's still kind of interesting for 95 00:04:14,320 --> 00:04:18,520 Speaker 2: lower carb alternatives. I thought the interesting one for me 96 00:04:18,720 --> 00:04:21,159 Speaker 2: was dates. They're on there like every so often a 97 00:04:21,279 --> 00:04:24,080 Speaker 2: very old fashioned food or make a combat you know, 98 00:04:24,160 --> 00:04:27,120 Speaker 2: like dates is a buzz super food, like come on, 99 00:04:27,400 --> 00:04:29,599 Speaker 2: so funny, but you're right it probably will is like 100 00:04:29,600 --> 00:04:32,400 Speaker 2: a better source of sugar because now, like we've got 101 00:04:32,800 --> 00:04:36,040 Speaker 2: coconut sugar, and someone wrote to me this week, oh, 102 00:04:36,040 --> 00:04:39,000 Speaker 2: can you do a trolley on sugar, And I was 103 00:04:39,000 --> 00:04:44,640 Speaker 2: thinking no, because I can't because it's sugar, Like they're 104 00:04:44,640 --> 00:04:46,760 Speaker 2: all the same, but there's that perception that some aer 105 00:04:46,839 --> 00:04:49,520 Speaker 2: better than others. So like you know, she's saying, oh, 106 00:04:49,520 --> 00:04:53,480 Speaker 2: there's coconut sugar and brown sugar and this and honey 107 00:04:53,480 --> 00:04:55,120 Speaker 2: and I was thinking, yeah, but they're all just sugar, 108 00:04:56,279 --> 00:04:58,480 Speaker 2: but they do do the rounds and you can get 109 00:04:58,640 --> 00:05:00,520 Speaker 2: you know, the kind of different f and now the 110 00:05:00,520 --> 00:05:03,279 Speaker 2: different sugars, and I think we're going to see dates 111 00:05:03,279 --> 00:05:05,520 Speaker 2: in a form where people also think it's healthier to 112 00:05:05,640 --> 00:05:10,480 Speaker 2: use date paste or date puree or date syrup in product. 113 00:05:10,960 --> 00:05:14,320 Speaker 1: It's already there, all the vegan dessert type products, all 114 00:05:14,320 --> 00:05:16,880 Speaker 1: those raw cakes, like they all use dates. It's just 115 00:05:16,960 --> 00:05:18,920 Speaker 1: dates and cashews blended up as the base. 116 00:05:19,160 --> 00:05:21,920 Speaker 2: Yeah, And I thought, yeah, that makes sense because we'll 117 00:05:21,960 --> 00:05:24,679 Speaker 2: go through a different form. People are done with coconut sugar, 118 00:05:24,720 --> 00:05:27,960 Speaker 2: so let's make dates, and let's make that the latest superfood, 119 00:05:28,040 --> 00:05:30,200 Speaker 2: which has been a super food in many countries for 120 00:05:30,279 --> 00:05:32,200 Speaker 2: many years already. So I thought that was interesting. 121 00:05:32,360 --> 00:05:34,080 Speaker 1: The funny thing with dates is I remember when I 122 00:05:34,160 --> 00:05:36,440 Speaker 1: was prepping for my like what I hoped was, you know, 123 00:05:36,600 --> 00:05:39,320 Speaker 1: natural medication free labor, which didn't end up being that way, 124 00:05:39,440 --> 00:05:41,720 Speaker 1: as is always the case, I was reading up about 125 00:05:41,800 --> 00:05:44,159 Speaker 1: dates and how I think the research was really showing 126 00:05:44,200 --> 00:05:46,760 Speaker 1: you had to take like four, five or six dates 127 00:05:46,760 --> 00:05:48,600 Speaker 1: a day, and I think it had like she was 128 00:05:48,600 --> 00:05:51,040 Speaker 1: shown in the research to have a positive benefit benefit 129 00:05:51,120 --> 00:05:53,720 Speaker 1: on like the reduction in the time that you labeled 130 00:05:53,760 --> 00:05:56,240 Speaker 1: or there was something around it for childbirth. I remember, 131 00:05:56,400 --> 00:05:58,640 Speaker 1: and I remember reading but thinking, I can't eat six 132 00:05:58,760 --> 00:06:00,960 Speaker 1: dates a day, Like I don't mind one date, but 133 00:06:01,000 --> 00:06:02,400 Speaker 1: I was like, I'd be hard pressed to eat three 134 00:06:02,480 --> 00:06:04,240 Speaker 1: or four, let alone five or six. And it was 135 00:06:04,279 --> 00:06:06,840 Speaker 1: every day for like the last month or two of 136 00:06:07,360 --> 00:06:09,120 Speaker 1: your pregnancy. And I was like, yeah, no, I'm not 137 00:06:09,160 --> 00:06:09,520 Speaker 1: doing that. 138 00:06:10,080 --> 00:06:11,920 Speaker 2: If the risk of sounding crass, I think that's working 139 00:06:12,000 --> 00:06:17,720 Speaker 2: on the wrong holey and like, I'm not thinking that's 140 00:06:17,800 --> 00:06:21,200 Speaker 2: going to help very much in the right area, So 141 00:06:21,680 --> 00:06:22,839 Speaker 2: it wouldn't be my choice. 142 00:06:23,080 --> 00:06:26,480 Speaker 1: That's so, Yeah, dates are making an old fashioned comeback 143 00:06:26,520 --> 00:06:29,360 Speaker 1: in twenty twenty three. But I like the pastoral alternatives 144 00:06:29,360 --> 00:06:31,960 Speaker 1: in the articles that really referenced spaghetti squash, which I 145 00:06:31,960 --> 00:06:33,640 Speaker 1: know is quite big in America. And again, I had 146 00:06:33,680 --> 00:06:36,200 Speaker 1: another American client a few weeks ago asked me about 147 00:06:36,279 --> 00:06:39,000 Speaker 1: she was having the Hearts of Palms pasta. So hearts 148 00:06:39,000 --> 00:06:41,159 Speaker 1: of Palm is like just a different type of vegetable 149 00:06:41,240 --> 00:06:43,120 Speaker 1: that they have over there, and the pastor was very 150 00:06:43,279 --> 00:06:45,560 Speaker 1: very low calorie, very low carb, and she was like, 151 00:06:45,600 --> 00:06:46,919 Speaker 1: it's just an easy way for me to get up 152 00:06:47,000 --> 00:06:49,560 Speaker 1: some vegetable intake throughout the day. So she'd mix the 153 00:06:49,600 --> 00:06:52,760 Speaker 1: hearts of palm pasta with normal pasta just to get 154 00:06:52,760 --> 00:06:54,560 Speaker 1: in a little bit of extra veggie book, you know. 155 00:06:54,720 --> 00:06:56,440 Speaker 1: So I know some of our clients do same with 156 00:06:56,520 --> 00:07:00,200 Speaker 1: zucchini noodles. So the different types of pastoral alternatives or 157 00:07:00,200 --> 00:07:02,599 Speaker 1: past a two point zero as they're calling it, I 158 00:07:02,640 --> 00:07:04,520 Speaker 1: really do think it's going to be the big trend 159 00:07:04,839 --> 00:07:06,680 Speaker 1: along also with I think we're going to see a 160 00:07:06,760 --> 00:07:09,479 Speaker 1: lot more plant based alternatives as well, just plant based 161 00:07:09,520 --> 00:07:12,240 Speaker 1: kind of everything, you know, different different types of you know, 162 00:07:12,280 --> 00:07:15,960 Speaker 1: plant based airy products, different types of meat alternatives, a 163 00:07:15,960 --> 00:07:18,360 Speaker 1: lot of things to bake with from a plant based alternative. 164 00:07:18,360 --> 00:07:21,160 Speaker 1: You know, we already have vegan condensed milk, that sort 165 00:07:21,200 --> 00:07:22,360 Speaker 1: of thing. So I think there's going to be a 166 00:07:22,360 --> 00:07:25,960 Speaker 1: big rise in the plant based categories continuing as well. 167 00:07:26,040 --> 00:07:28,000 Speaker 2: Yeah, and the other couple that we've mentioned that we're 168 00:07:28,040 --> 00:07:29,960 Speaker 2: of particular interest, and I think I've seen this a 169 00:07:30,000 --> 00:07:33,600 Speaker 2: bit on TikTok TikTok of cor because is more yours 170 00:07:33,760 --> 00:07:37,160 Speaker 2: than my age group. But they do have some amazing 171 00:07:37,160 --> 00:07:39,880 Speaker 2: food trends. So they had the butter boards recently where 172 00:07:39,880 --> 00:07:42,600 Speaker 2: people would put the beautiful butter on the trays and 173 00:07:42,600 --> 00:07:44,760 Speaker 2: then they steppedut to cream cheese. But actually, you know 174 00:07:44,840 --> 00:07:46,040 Speaker 2: what I think is going to come a lot more 175 00:07:46,120 --> 00:07:50,960 Speaker 2: the chicutai chicuterii chaicattery board, where they're really wrapping those 176 00:07:51,200 --> 00:07:53,480 Speaker 2: the meats up and making them look beautiful, which is 177 00:07:53,640 --> 00:07:55,680 Speaker 2: no idea really from a health perspective, because there's nothing 178 00:07:55,720 --> 00:07:58,200 Speaker 2: really very much healthy about process meat. So for better 179 00:07:58,320 --> 00:07:59,840 Speaker 2: or for worse, we may say that come and go. 180 00:08:00,400 --> 00:08:03,160 Speaker 2: But the other one I quite liked is the tin fish, 181 00:08:03,240 --> 00:08:07,040 Speaker 2: and I wonderly ann with fresh food costing so very much, 182 00:08:07,080 --> 00:08:09,480 Speaker 2: and particularly protein per kilo if you look at the 183 00:08:09,480 --> 00:08:13,120 Speaker 2: cost of tinned fish, things like sardines, herrings, mackerel, which 184 00:08:13,200 --> 00:08:16,920 Speaker 2: really are not on our normal menu, particularly here in Australia. 185 00:08:16,920 --> 00:08:18,760 Speaker 2: You see it a lot more in Scandinavia and cold 186 00:08:18,760 --> 00:08:22,080 Speaker 2: countries where those fish are more routinely consumed. But they're 187 00:08:22,120 --> 00:08:24,720 Speaker 2: proposing that they will see it increase in terms of 188 00:08:24,760 --> 00:08:27,480 Speaker 2: putting them on boards and flavoring them up and looking 189 00:08:27,480 --> 00:08:30,560 Speaker 2: for sustainable seafood and making them as part of the 190 00:08:30,880 --> 00:08:32,880 Speaker 2: day to day consumption. And I think we've started to 191 00:08:32,880 --> 00:08:34,920 Speaker 2: see that a little bit here. We're seeing more and 192 00:08:34,920 --> 00:08:38,560 Speaker 2: more flavored tunas and tuna sort of meal packs which 193 00:08:38,600 --> 00:08:40,840 Speaker 2: are very cost effective. You know, you can get a 194 00:08:40,840 --> 00:08:44,080 Speaker 2: meal that's got twenty grams of protein for less than 195 00:08:44,120 --> 00:08:46,920 Speaker 2: five dollars, which is sort of very very cheap in 196 00:08:46,960 --> 00:08:49,480 Speaker 2: current times. So I thought, you know, both from a 197 00:08:49,520 --> 00:08:53,240 Speaker 2: food sustainability perspective and cost perspective of protein. Plus of course, 198 00:08:53,920 --> 00:08:58,640 Speaker 2: a Mega three rich fish increasing in consumption perhaps as 199 00:08:58,679 --> 00:09:01,720 Speaker 2: people reduce their red meat in hat is great, you know, 200 00:09:01,760 --> 00:09:04,240 Speaker 2: and I really think that that gives us a lot 201 00:09:04,280 --> 00:09:06,280 Speaker 2: more to work with with clients, those ready to go 202 00:09:06,360 --> 00:09:08,440 Speaker 2: meals at a nutrient rich and if we can incorporate 203 00:09:08,480 --> 00:09:12,319 Speaker 2: things like sardines and people are liking those fantastic nutritionally 204 00:09:12,480 --> 00:09:15,439 Speaker 2: because at the moment in Australia it doesn't really they don't. 205 00:09:15,480 --> 00:09:17,000 Speaker 2: People don't eat a lot of them. It's a bit 206 00:09:17,040 --> 00:09:19,600 Speaker 2: like legumes. You know, we know they're good, but trying 207 00:09:19,600 --> 00:09:21,680 Speaker 2: to get them into the day to day menuus isn't 208 00:09:21,720 --> 00:09:24,800 Speaker 2: so easy. So they're proposing that, yeah, tuna and tin 209 00:09:24,840 --> 00:09:26,480 Speaker 2: fish will make a bit of a comeback as a 210 00:09:26,520 --> 00:09:27,079 Speaker 2: meal option. 211 00:09:27,640 --> 00:09:30,520 Speaker 1: Interesting and the funny story very quickly, David and I 212 00:09:30,559 --> 00:09:32,760 Speaker 1: went to an anniversary dinner last night. We went to 213 00:09:32,800 --> 00:09:35,800 Speaker 1: this really lovely pasta place that she was like local, 214 00:09:35,880 --> 00:09:38,640 Speaker 1: they make, can make the pasta. It's all seasonal ingredients. 215 00:09:38,679 --> 00:09:40,200 Speaker 1: It's beautiful, and we run. 216 00:09:40,080 --> 00:09:40,679 Speaker 2: Off the menu. 217 00:09:41,160 --> 00:09:43,760 Speaker 1: We got some borato to start with, some tomatoes, and 218 00:09:43,800 --> 00:09:45,600 Speaker 1: then we got a little bit of fresh sourdough and 219 00:09:45,640 --> 00:09:49,960 Speaker 1: there was like chips with it, said paprika, and I 220 00:09:50,000 --> 00:09:51,480 Speaker 1: was like, that's an interesting I was like, let's just 221 00:09:51,480 --> 00:09:53,320 Speaker 1: try that. Like we're hungry, we didn't really have lunch, 222 00:09:53,440 --> 00:09:55,680 Speaker 1: like we're starving. And it came and it was literally 223 00:09:55,720 --> 00:09:59,520 Speaker 1: a bowl of chriss like potato chips with anchovies on top. 224 00:09:59,600 --> 00:10:01,680 Speaker 1: And I was like, oh, that is disgusting. And I 225 00:10:01,720 --> 00:10:03,400 Speaker 1: was like a good way to get people to eat 226 00:10:03,400 --> 00:10:05,760 Speaker 1: more chips by like layering them with anchoviies. I was like, 227 00:10:05,800 --> 00:10:07,560 Speaker 1: it's a good way people can eat chips and some 228 00:10:07,600 --> 00:10:10,160 Speaker 1: amicas recent once. But I literally looked at David. He 229 00:10:10,280 --> 00:10:13,160 Speaker 1: likes anchovy's. I can't. They almost went me baugh. I 230 00:10:13,240 --> 00:10:15,200 Speaker 1: was like, quickly eat them and get them off the chips. 231 00:10:15,200 --> 00:10:16,360 Speaker 1: I was like, I can't even look at them. I 232 00:10:16,360 --> 00:10:20,480 Speaker 1: was like, that's disgusting. But so like that reminded me 233 00:10:20,520 --> 00:10:22,280 Speaker 1: of something that you'd see if you went to like 234 00:10:22,480 --> 00:10:24,640 Speaker 1: say Spain and got some tapas up the menu. That 235 00:10:24,920 --> 00:10:26,480 Speaker 1: very much reminded me of like when you order a 236 00:10:26,520 --> 00:10:29,160 Speaker 1: drink in Spain, they pushed towards you, like a couple 237 00:10:29,200 --> 00:10:31,840 Speaker 1: of sardis or a bowl of crystals or something like that. 238 00:10:31,840 --> 00:10:33,480 Speaker 1: It was very I just didn't expect to get it 239 00:10:33,559 --> 00:10:35,280 Speaker 1: in like an Italian restaurant in Brisbane. I was a 240 00:10:35,360 --> 00:10:37,880 Speaker 1: last thing that I expected, and I was like, sardines, 241 00:10:37,880 --> 00:10:38,480 Speaker 1: What the heck? 242 00:10:38,640 --> 00:10:40,560 Speaker 2: I was like, where did these come from? Got some 243 00:10:40,640 --> 00:10:43,240 Speaker 2: gourmet foodies up there and brizzy so funny heat that'd 244 00:10:43,280 --> 00:10:45,840 Speaker 2: be nice. A bit of anchovies and you're hot, thirty 245 00:10:45,880 --> 00:10:47,240 Speaker 2: degree night. Nice. 246 00:10:47,320 --> 00:10:49,160 Speaker 1: I did not expect to get chris for one. I 247 00:10:49,200 --> 00:10:51,840 Speaker 1: thought they'd be like hot chips, and then yeah, chips, 248 00:10:52,160 --> 00:10:54,440 Speaker 1: like just live with the anchovies. It just blew my mind. 249 00:10:54,480 --> 00:10:56,199 Speaker 1: Even now, I'm still shocked. I'm like, wait, did I 250 00:10:56,280 --> 00:10:56,640 Speaker 1: dream that? 251 00:10:56,760 --> 00:10:59,040 Speaker 2: Or did that really happen? But David had a nice 252 00:10:59,200 --> 00:11:00,480 Speaker 2: nice Amega three World one. 253 00:11:00,520 --> 00:11:02,319 Speaker 1: David good, he's protein in the andrea. 254 00:11:02,440 --> 00:11:04,000 Speaker 2: He needs his brain to help us do all our 255 00:11:04,040 --> 00:11:07,800 Speaker 2: pot editing. Thanks David, all right, well on from all 256 00:11:07,840 --> 00:11:11,160 Speaker 2: things oily fish and what Leanne's husband ate off for 257 00:11:11,200 --> 00:11:14,360 Speaker 2: dinner last night our client case study of the week. Now, 258 00:11:14,679 --> 00:11:17,120 Speaker 2: you actually brought this to the table today, Leanne talking 259 00:11:17,120 --> 00:11:19,040 Speaker 2: about when is it better to have a snack or 260 00:11:19,040 --> 00:11:21,720 Speaker 2: a meal? And I love this as a topic because 261 00:11:21,720 --> 00:11:24,120 Speaker 2: this comes up all the time with my clients. So 262 00:11:24,160 --> 00:11:25,920 Speaker 2: I think you had a specific person in mind when 263 00:11:25,920 --> 00:11:27,280 Speaker 2: it came up, but I thought, no, we need to 264 00:11:27,280 --> 00:11:29,560 Speaker 2: really talk about this that it's very relevant at this 265 00:11:29,600 --> 00:11:32,040 Speaker 2: time of year when people are kind of planning what 266 00:11:32,240 --> 00:11:34,600 Speaker 2: to eat before they're heading out to Christmas parties. Now, 267 00:11:35,120 --> 00:11:37,720 Speaker 2: one of my number one hates with my clients when 268 00:11:37,720 --> 00:11:40,280 Speaker 2: they send back their food diaries is when they stick 269 00:11:40,320 --> 00:11:43,080 Speaker 2: morning tea in there. Now, I don't put mourning tea 270 00:11:43,160 --> 00:11:45,240 Speaker 2: generally in their plans, because very few of them are 271 00:11:45,320 --> 00:11:48,080 Speaker 2: up at the crackerdaw and eating breakfast by seven, and 272 00:11:48,120 --> 00:11:51,480 Speaker 2: then all of a sudden at ten thirty eleven, morning 273 00:11:51,480 --> 00:11:54,000 Speaker 2: tea pops in, which might be some fruit or a coffee, 274 00:11:54,160 --> 00:11:57,120 Speaker 2: or some crackers or a nutbar, even though I don't 275 00:11:57,120 --> 00:11:59,880 Speaker 2: put nutbars in there in the morning, and they just 276 00:12:00,000 --> 00:12:02,480 Speaker 2: slip a cheeky little snack in there. Now, I get it. 277 00:12:02,920 --> 00:12:05,240 Speaker 2: You know, when we're young, we go to school, we 278 00:12:05,280 --> 00:12:07,320 Speaker 2: have our breakfast, and at ten thirty eleven we have 279 00:12:07,400 --> 00:12:09,480 Speaker 2: morning tea, so we sort of expecting it. People like 280 00:12:09,520 --> 00:12:12,080 Speaker 2: to have a coffee around that time. Lunch might not 281 00:12:12,080 --> 00:12:14,559 Speaker 2: be till one or two bit hungry. But I don't 282 00:12:14,600 --> 00:12:17,559 Speaker 2: like it because what I find happens leam is that 283 00:12:17,559 --> 00:12:20,040 Speaker 2: my clients should really wait and sit with that hunger 284 00:12:20,160 --> 00:12:23,080 Speaker 2: until twelve, and eat their lunch and have a proper 285 00:12:23,160 --> 00:12:26,079 Speaker 2: lunch earlier that fills them up, and then not eat 286 00:12:26,120 --> 00:12:28,720 Speaker 2: again until three or four and then their dinner, whereas 287 00:12:28,760 --> 00:12:31,240 Speaker 2: just slipping in this extra little morning tea, which is 288 00:12:31,280 --> 00:12:33,480 Speaker 2: not like a piece of fruit at sixty cow or 289 00:12:33,520 --> 00:12:36,720 Speaker 2: a coffee. It's like a big number and a piece 290 00:12:36,720 --> 00:12:38,520 Speaker 2: of fruit and a coffee. It's like a three or 291 00:12:38,559 --> 00:12:42,880 Speaker 2: four hundred calorie snack, and that is a meal. So yeah, 292 00:12:42,920 --> 00:12:45,120 Speaker 2: I thought it was a really good topic to talk about, 293 00:12:45,320 --> 00:12:47,080 Speaker 2: and I guess the way if I was trying to 294 00:12:47,160 --> 00:12:51,920 Speaker 2: summarize how I would differentiate. If you have got longer 295 00:12:51,960 --> 00:12:55,760 Speaker 2: than two hours until your next meal, then you can 296 00:12:55,880 --> 00:12:59,600 Speaker 2: justify a snack, But if it's less than two hours, 297 00:12:59,640 --> 00:13:01,440 Speaker 2: really we should push on and wait to the meal, 298 00:13:01,480 --> 00:13:03,560 Speaker 2: and even bring it forward because I think we eat 299 00:13:03,600 --> 00:13:07,480 Speaker 2: too often. Whenever we look at evidence around eating occasions, 300 00:13:07,559 --> 00:13:11,280 Speaker 2: timing of eating. You know, the more you eat, the 301 00:13:11,280 --> 00:13:14,320 Speaker 2: more often you disrupt the glucose regulation cycle. It prides 302 00:13:14,360 --> 00:13:16,880 Speaker 2: you to eat more through the day. You really need 303 00:13:16,920 --> 00:13:19,120 Speaker 2: a good three or four hours minimum in between meals 304 00:13:19,240 --> 00:13:22,280 Speaker 2: unless you're someone training and doing CrossFit and you know, 305 00:13:22,440 --> 00:13:25,800 Speaker 2: really high intensity activity. And that's not most people that 306 00:13:25,840 --> 00:13:28,840 Speaker 2: I'm seeing most well, that's my cat site. Most people 307 00:13:29,120 --> 00:13:31,679 Speaker 2: that I see, you know, having breakfast seven or eight, 308 00:13:31,720 --> 00:13:33,840 Speaker 2: they can go to twelve o'clock. You know, you don't 309 00:13:33,920 --> 00:13:36,720 Speaker 2: need a snack, but you know, we like to snack. 310 00:13:36,760 --> 00:13:38,559 Speaker 2: We like to break the day up. Particularly in the office. 311 00:13:38,600 --> 00:13:42,240 Speaker 2: It's very easy to grab something, have a coffee here. 312 00:13:42,400 --> 00:13:46,160 Speaker 2: So yeah, but that would be my defining my criteria. 313 00:13:46,280 --> 00:13:48,400 Speaker 2: If you've got more than two hours before a meal 314 00:13:48,440 --> 00:13:51,920 Speaker 2: and you're genuinely hungry, sure, but if not, you actually 315 00:13:52,000 --> 00:13:54,120 Speaker 2: better just to wait and push on and have the 316 00:13:54,160 --> 00:13:55,280 Speaker 2: next meal a bit earlier. 317 00:13:56,160 --> 00:13:57,920 Speaker 1: And I think where it came up for my client 318 00:13:58,080 --> 00:14:00,640 Speaker 1: was that just due to the amount of solizing most 319 00:14:00,640 --> 00:14:03,120 Speaker 1: people are doing it this time of year, She's like, look, 320 00:14:03,160 --> 00:14:05,360 Speaker 1: I'm having heavier, tight meals like we went out for 321 00:14:05,440 --> 00:14:08,080 Speaker 1: lunch with the workplace and I had, you know, an 322 00:14:08,320 --> 00:14:10,480 Speaker 1: entree and a maine. Do I need to have my 323 00:14:10,520 --> 00:14:12,760 Speaker 1: afternoon snack? Or she's saying, you know, I had a 324 00:14:12,800 --> 00:14:14,520 Speaker 1: really big lunch. I had a couple of drinks, there 325 00:14:14,640 --> 00:14:17,000 Speaker 1: was entree, main dessert, Like it was a three course meal. 326 00:14:17,160 --> 00:14:19,360 Speaker 1: It's now dinner time, but I'm still not hungry. What 327 00:14:19,360 --> 00:14:21,080 Speaker 1: do I do? Do I have my dinner or do I. 328 00:14:21,040 --> 00:14:21,560 Speaker 2: Have a snack? 329 00:14:21,960 --> 00:14:24,640 Speaker 1: So I think it's important to realize I guess the 330 00:14:24,680 --> 00:14:26,800 Speaker 1: calorie load throughout the day. I think a lot of 331 00:14:26,840 --> 00:14:29,920 Speaker 1: us are prime to have breakfast, lunch, and dinner every day, 332 00:14:30,200 --> 00:14:32,720 Speaker 1: regardless of sort of how big those meals are. Like, 333 00:14:32,760 --> 00:14:35,240 Speaker 1: if you're having twice the amount of calories at lunch 334 00:14:35,240 --> 00:14:38,200 Speaker 1: than you normally do, well, probably having your standard dinner 335 00:14:38,400 --> 00:14:41,280 Speaker 1: is it needed for most days? And the other thing 336 00:14:41,280 --> 00:14:43,960 Speaker 1: I'll say about snacks is that you're never really going 337 00:14:44,040 --> 00:14:47,440 Speaker 1: to get the nutrients that we want in snacks compared 338 00:14:47,480 --> 00:14:49,640 Speaker 1: to a main meal. Like I would generally say to 339 00:14:49,720 --> 00:14:52,800 Speaker 1: my clients, I build the bulk of your nutrients into 340 00:14:52,840 --> 00:14:55,440 Speaker 1: three main meals a day. You're getting all of your protein, 341 00:14:55,560 --> 00:14:59,400 Speaker 1: your fiber, you know your macronutrients, your micro nutrients, your iron, 342 00:14:59,440 --> 00:15:02,680 Speaker 1: your vitamin or calcium into those three main meals. For 343 00:15:02,800 --> 00:15:06,360 Speaker 1: my clients, I genuinely say, you don't really need a 344 00:15:06,400 --> 00:15:09,640 Speaker 1: snack unless you're actually hungry for it, Like nobody needs 345 00:15:09,680 --> 00:15:11,640 Speaker 1: to snack, even like fruit. Like a lot of times 346 00:15:11,720 --> 00:15:13,880 Speaker 1: I'll build fruit into breakfast or I'll build fruit into 347 00:15:13,920 --> 00:15:15,840 Speaker 1: dinner and it is part of a salad or something. 348 00:15:16,000 --> 00:15:18,280 Speaker 1: So a lot of people think that you need to snack, 349 00:15:18,520 --> 00:15:21,160 Speaker 1: but most of us actually only need main meals. That's 350 00:15:21,160 --> 00:15:23,000 Speaker 1: where you're going to get the bulk of your nutrients 351 00:15:23,040 --> 00:15:25,280 Speaker 1: in Snacking is only really there if you're someone that 352 00:15:25,400 --> 00:15:28,840 Speaker 1: is taller, living in a larger body, being super active. 353 00:15:28,960 --> 00:15:30,680 Speaker 1: I think a lot of us are over snacking just 354 00:15:30,680 --> 00:15:33,360 Speaker 1: because we're prime to we're a bit bored, or we 355 00:15:33,400 --> 00:15:35,120 Speaker 1: sort of think, oh, everyone else is going at a 356 00:15:35,120 --> 00:15:37,120 Speaker 1: coffee and having a biscuit, I'll have one as well. 357 00:15:37,240 --> 00:15:40,840 Speaker 1: So I generally say to clients, think about the quality 358 00:15:40,840 --> 00:15:42,520 Speaker 1: of the meal and how much you had, And if 359 00:15:42,560 --> 00:15:44,080 Speaker 1: you went out and you had a big meal and 360 00:15:44,080 --> 00:15:46,120 Speaker 1: there was a glass or two of wine, perhaps we 361 00:15:46,120 --> 00:15:48,160 Speaker 1: can light the loaded dinner a little bit. But I 362 00:15:48,200 --> 00:15:50,720 Speaker 1: would still always preference my clients to have a lighter 363 00:15:50,840 --> 00:15:53,320 Speaker 1: dinner versus a snack. Like my client who had the 364 00:15:53,320 --> 00:15:55,680 Speaker 1: big three course lunch the other day, she said, should 365 00:15:55,720 --> 00:15:57,360 Speaker 1: I just have like a nut bar or should I 366 00:15:57,400 --> 00:15:59,680 Speaker 1: have a bit of fruit and call it a night? 367 00:15:59,760 --> 00:16:01,280 Speaker 1: And I said, no, I think I'd prefer you to 368 00:16:01,280 --> 00:16:03,680 Speaker 1: again in just a light like chicken salad or like 369 00:16:03,720 --> 00:16:06,480 Speaker 1: a nice egg omelet with some vegetables or something like 370 00:16:06,520 --> 00:16:09,240 Speaker 1: a lighter dinner compared to skipping it all together and 371 00:16:09,320 --> 00:16:10,960 Speaker 1: just having a bit of a snack. So I think 372 00:16:11,000 --> 00:16:12,960 Speaker 1: you're always going to get as long as you're making 373 00:16:13,000 --> 00:16:15,960 Speaker 1: the meal yourself, better quality nutrients out of a meal 374 00:16:16,080 --> 00:16:17,600 Speaker 1: than you would from a snack or two. 375 00:16:17,720 --> 00:16:20,200 Speaker 2: Yeah, that's really good advice. And the other thing there, 376 00:16:20,200 --> 00:16:22,680 Speaker 2: eating on autoqure at the moment is massive in terms 377 00:16:22,680 --> 00:16:24,600 Speaker 2: of just following a real plant and not thinking, oh, 378 00:16:24,680 --> 00:16:26,760 Speaker 2: actually I'm eating a lot, I had a larger lunch, 379 00:16:26,800 --> 00:16:28,480 Speaker 2: or I've eaten nextra over the weekend, I may not 380 00:16:28,560 --> 00:16:30,680 Speaker 2: need as much the next day, and really being attuned 381 00:16:30,720 --> 00:16:33,080 Speaker 2: to those changes. But what I would say, if you're 382 00:16:33,160 --> 00:16:35,520 Speaker 2: someone who just wants something in your mouth, and let's 383 00:16:35,560 --> 00:16:37,080 Speaker 2: be honest, it happens to the best of us. You know, 384 00:16:37,120 --> 00:16:39,840 Speaker 2: we're at a desk, we're doing work. You're not hungry, 385 00:16:39,880 --> 00:16:42,080 Speaker 2: but you just need to break it up. So if 386 00:16:42,120 --> 00:16:43,840 Speaker 2: I've got clients like that, I'll say, sure, have a 387 00:16:43,880 --> 00:16:47,680 Speaker 2: herbal tea, have some berries, have some carrot sticks, some 388 00:16:47,720 --> 00:16:50,920 Speaker 2: cucumber sticks, something that's very low calorie, giving you some fiber, 389 00:16:51,000 --> 00:16:54,040 Speaker 2: giving you chewing in the mouth, adding antioxidants. You know, 390 00:16:54,280 --> 00:16:55,840 Speaker 2: you can do that, you know, and have sort of 391 00:16:55,880 --> 00:16:59,040 Speaker 2: your free snacks on hand if you just enjoyed sort 392 00:16:59,040 --> 00:17:01,360 Speaker 2: of that break mentally by chewing something, particularly if you've 393 00:17:01,360 --> 00:17:03,760 Speaker 2: got an office job, and that's a good reason to 394 00:17:03,920 --> 00:17:07,520 Speaker 2: pack not only your lunch and your salad and leftovers 395 00:17:07,560 --> 00:17:10,880 Speaker 2: and maybe a definite afternoon protein rich snack, but always 396 00:17:10,920 --> 00:17:13,960 Speaker 2: pack those low calorie, nutrient dense options at this time 397 00:17:13,960 --> 00:17:15,800 Speaker 2: of year. It's a great way to make sure you're 398 00:17:15,800 --> 00:17:18,239 Speaker 2: getting your veggies. It's a great way to make sure 399 00:17:18,240 --> 00:17:21,080 Speaker 2: you're getting your antioxidants. So they're sort of free foods 400 00:17:21,080 --> 00:17:22,760 Speaker 2: that I'd say, sure. If you're someone who just likes 401 00:17:22,760 --> 00:17:25,879 Speaker 2: to have munch, no problem, but get off that idea 402 00:17:25,920 --> 00:17:28,679 Speaker 2: that you're just needing to actually eat something as opposed 403 00:17:28,680 --> 00:17:30,600 Speaker 2: to just have something in your mouth and acknowledge that's 404 00:17:30,640 --> 00:17:31,600 Speaker 2: what that's what it. 405 00:17:31,560 --> 00:17:33,600 Speaker 1: Is, or do what the kids do? Isn't it like 406 00:17:33,680 --> 00:17:36,000 Speaker 1: sip and crunch? Like the ten o'clock morning tea break 407 00:17:36,000 --> 00:17:38,600 Speaker 1: in most schools is like, isn't it like a vegetable 408 00:17:38,600 --> 00:17:39,359 Speaker 1: stick in some water? 409 00:17:39,640 --> 00:17:42,119 Speaker 2: Yeah, it's some snack and sip or fruit and sip 410 00:17:42,200 --> 00:17:45,800 Speaker 2: or something or yeah, crunch, crunch some other. So it's 411 00:17:45,800 --> 00:17:48,520 Speaker 2: that we're recording so late on a Sunday crunch and sip. 412 00:17:48,600 --> 00:17:50,719 Speaker 1: Yeah, it's ten pm on Sunday, ver Suzi for reference, 413 00:17:50,800 --> 00:17:52,920 Speaker 1: you guys, we're very commuted to the podcast. 414 00:17:53,119 --> 00:17:56,000 Speaker 2: Yeah, crunch and sip and so yeah. With my kids, 415 00:17:56,000 --> 00:17:58,800 Speaker 2: I always will send them like they actually like green 416 00:17:58,840 --> 00:18:02,960 Speaker 2: beans cut up, but carrots or green beans or cucumber 417 00:18:02,960 --> 00:18:05,520 Speaker 2: pieces rather than just fruit all the time for the 418 00:18:05,560 --> 00:18:08,640 Speaker 2: exactly the same reason. They're not hungry either. So that's 419 00:18:08,640 --> 00:18:10,520 Speaker 2: a good thing for adults and that's an easy way 420 00:18:10,560 --> 00:18:11,760 Speaker 2: to get more veggies into you today. 421 00:18:12,440 --> 00:18:15,720 Speaker 1: Love it. And then the final very popular segment of 422 00:18:15,760 --> 00:18:18,320 Speaker 1: the show, Susie was of course a listener question at 423 00:18:18,320 --> 00:18:21,399 Speaker 1: this time of year revolves around alcohol. So can we 424 00:18:21,480 --> 00:18:23,199 Speaker 1: drink it if the goal is weight loss? And what 425 00:18:23,240 --> 00:18:25,800 Speaker 1: are some of the better choices to choose. So as 426 00:18:25,800 --> 00:18:28,200 Speaker 1: a dietician, I think we need to preference this by 427 00:18:28,240 --> 00:18:31,720 Speaker 1: saying alcohol isn't good. You don't need alcohol. Of course 428 00:18:31,720 --> 00:18:34,440 Speaker 1: it's enjoyable, but it's not something that we ever write 429 00:18:34,480 --> 00:18:36,800 Speaker 1: into client meal plans, is it, And it's not something 430 00:18:36,840 --> 00:18:38,800 Speaker 1: we recommend, you know, really at all. 431 00:18:38,840 --> 00:18:39,760 Speaker 2: So it's really. 432 00:18:40,200 --> 00:18:43,240 Speaker 1: As low alcohol as you can go, the better if 433 00:18:43,240 --> 00:18:44,920 Speaker 1: you can have. You know, if you're someone that doesn't drink, 434 00:18:44,960 --> 00:18:47,600 Speaker 1: it all wonderful, don't ever be peer pressured into drinking. 435 00:18:48,280 --> 00:18:51,080 Speaker 1: I think it's something that as a nation, you know, 436 00:18:51,160 --> 00:18:54,880 Speaker 1: ossies drink far too much, and there is nothing positive 437 00:18:54,920 --> 00:18:57,600 Speaker 1: from a health perspective about alcohol. It really is a 438 00:18:57,640 --> 00:18:59,600 Speaker 1: tox into the body. The body has to work very 439 00:18:59,600 --> 00:19:01,560 Speaker 1: hard to get clear it. And I really think we're 440 00:19:01,600 --> 00:19:05,080 Speaker 1: just a nation that drinks far too much and really 441 00:19:05,119 --> 00:19:08,040 Speaker 1: just normalizes our drinking behaviors as well, which isn't great. 442 00:19:08,040 --> 00:19:10,119 Speaker 1: But that's the topic for a whole nother conversation, because 443 00:19:10,119 --> 00:19:12,760 Speaker 1: today we're talking about some of the healthier options. So 444 00:19:13,200 --> 00:19:15,359 Speaker 1: I think my top one SUSI are always like a 445 00:19:15,480 --> 00:19:18,920 Speaker 1: dry white wine, a vocal lime soda from out and 446 00:19:19,000 --> 00:19:21,640 Speaker 1: everyone's getting cocktails, I'll just get a mehido, but it's 447 00:19:21,680 --> 00:19:23,520 Speaker 1: really rare to find. And I was talking about this 448 00:19:23,560 --> 00:19:26,280 Speaker 1: with a client today, actually cocktails at a cafe or 449 00:19:26,320 --> 00:19:28,600 Speaker 1: a bar that don't use sugar syrup. And she was 450 00:19:28,640 --> 00:19:30,960 Speaker 1: saying she waitress for years and worked in bars for 451 00:19:31,119 --> 00:19:33,240 Speaker 1: years all through the valley in Brisbane, and she said, 452 00:19:33,240 --> 00:19:35,720 Speaker 1: they use sugar syrup in a lot of cocktails because 453 00:19:35,760 --> 00:19:38,520 Speaker 1: the quality of the spirits is so bad it masks 454 00:19:38,520 --> 00:19:41,560 Speaker 1: the tastes. So you will very rarely get a cocktail 455 00:19:41,600 --> 00:19:44,080 Speaker 1: that doesn't have tons of sugar syrup in it, which 456 00:19:44,080 --> 00:19:46,320 Speaker 1: obviously drives up the calories and drives up the sugar. 457 00:19:46,560 --> 00:19:49,600 Speaker 1: So I think at this time, if y're avoiding all cocktails, 458 00:19:49,640 --> 00:19:51,840 Speaker 1: if you're not making them, miself is probably a really 459 00:19:51,840 --> 00:19:55,159 Speaker 1: good health conscious thing to do, and looking for ones 460 00:19:55,200 --> 00:19:59,320 Speaker 1: like lower alcohol wines, lighter beers, and even champagne is 461 00:19:59,359 --> 00:20:02,040 Speaker 1: one of the lower alcohol options as well, particularly if 462 00:20:02,040 --> 00:20:04,480 Speaker 1: you're getting a nice type like a nice French champagne 463 00:20:04,520 --> 00:20:06,560 Speaker 1: or something where you can just sip on a glass 464 00:20:06,600 --> 00:20:08,840 Speaker 1: over sort of a longer period of time and really 465 00:20:08,920 --> 00:20:11,919 Speaker 1: just enjoy that. I think that's probably one of the 466 00:20:11,920 --> 00:20:14,000 Speaker 1: better things you can do from a health perspective, if 467 00:20:14,040 --> 00:20:15,800 Speaker 1: you choose to have one or two drinks. 468 00:20:16,000 --> 00:20:18,960 Speaker 2: I think my reference for clients is a glass of 469 00:20:18,960 --> 00:20:21,720 Speaker 2: alcohol should last you forty minutes, and quick drinkers will 470 00:20:21,760 --> 00:20:25,359 Speaker 2: be just horrified because that is really sipping slowly. I 471 00:20:25,359 --> 00:20:27,600 Speaker 2: think one of the best things is that when you 472 00:20:27,720 --> 00:20:31,120 Speaker 2: go to the alcohol shops, they've got an increasing range 473 00:20:31,200 --> 00:20:35,639 Speaker 2: of low calorie, cleaner options, particularly in those kind of 474 00:20:35,760 --> 00:20:38,919 Speaker 2: UDL drinks. Like traditionally when that was like Southern comfort 475 00:20:38,960 --> 00:20:42,119 Speaker 2: and coke and bourbon and coke, the premixes they just 476 00:20:42,240 --> 00:20:44,640 Speaker 2: had so much sugar in them, and still do those 477 00:20:44,760 --> 00:20:47,919 Speaker 2: very traditional ones, but that new range of kind of 478 00:20:48,040 --> 00:20:51,240 Speaker 2: modern ones can be really low, you know, as little 479 00:20:51,240 --> 00:20:54,639 Speaker 2: as sort of sixty calories per serve, no added sugar. 480 00:20:54,840 --> 00:20:57,840 Speaker 2: So there's certainly a growing range of those available. If 481 00:20:57,840 --> 00:20:59,840 Speaker 2: you're buying your own and taking them to a party, 482 00:21:00,320 --> 00:21:03,080 Speaker 2: I would have to agree with you with cocktails, anything mix. 483 00:21:03,680 --> 00:21:06,440 Speaker 2: I've I got to a function and they've got a cocktail, 484 00:21:06,480 --> 00:21:08,639 Speaker 2: I'll never take it because it's just so high in 485 00:21:08,680 --> 00:21:10,920 Speaker 2: calories and sugar, Like you're looking at least two hundred 486 00:21:10,960 --> 00:21:12,960 Speaker 2: if not closer to four in a large thing like 487 00:21:13,000 --> 00:21:17,159 Speaker 2: a mehido, whereas things like margaritas and things tend to 488 00:21:17,200 --> 00:21:20,120 Speaker 2: be a lot smaller, so you get less in them 489 00:21:20,160 --> 00:21:23,320 Speaker 2: and hence less volume of sugary mixes. And if you're 490 00:21:23,359 --> 00:21:24,920 Speaker 2: mixing at home, you can do things like the diet 491 00:21:24,920 --> 00:21:27,240 Speaker 2: cranberry with vodka, or you can do your own vode 492 00:21:27,240 --> 00:21:30,080 Speaker 2: climb and soda. So I think making them yourself is 493 00:21:30,119 --> 00:21:32,159 Speaker 2: a much better choice. I think when it comes to 494 00:21:32,240 --> 00:21:34,640 Speaker 2: beer again, you can get the lower cow you sort 495 00:21:34,680 --> 00:21:36,880 Speaker 2: of the lower alcohol beers have got a lot less 496 00:21:36,920 --> 00:21:38,960 Speaker 2: than just the low sugar beer because beer doesn't have 497 00:21:39,000 --> 00:21:41,199 Speaker 2: a lot of sugar anyway, it's a bit of a 498 00:21:41,280 --> 00:21:43,680 Speaker 2: health halo. Really, it's still got the alcohol content. So 499 00:21:43,720 --> 00:21:46,280 Speaker 2: it's the lower alcohol beers that are much lower. And 500 00:21:46,320 --> 00:21:48,880 Speaker 2: the same with the lower alcohol wines. Now I saw 501 00:21:48,920 --> 00:21:52,320 Speaker 2: there's zero Geeson, who we'd mentioned before, is now available 502 00:21:52,359 --> 00:21:54,960 Speaker 2: in Woolies. I saw, and they've got zero alcohol, very 503 00:21:55,000 --> 00:21:58,040 Speaker 2: low calorie. And then you can also find the lighter 504 00:21:58,119 --> 00:22:00,680 Speaker 2: varieties of wine that I want to say, like eight 505 00:22:00,720 --> 00:22:04,720 Speaker 2: percent alcohol versus twelve and thirteen, so significantly lower in calories. 506 00:22:04,720 --> 00:22:08,000 Speaker 2: Because when we're drinking, it's not the sugar. Everyone thinks 507 00:22:08,000 --> 00:22:10,199 Speaker 2: it's the sugar and alcohol. It's the problem. It's the 508 00:22:10,240 --> 00:22:12,879 Speaker 2: alcohol itself. It's got almost as many calories as fat 509 00:22:12,920 --> 00:22:15,960 Speaker 2: twenty seven killer jewels per gram. And the problem is 510 00:22:15,960 --> 00:22:18,240 Speaker 2: when you are drinking, the body will be in storage mode, 511 00:22:18,280 --> 00:22:19,960 Speaker 2: so any food that you eat with it will be 512 00:22:20,000 --> 00:22:22,640 Speaker 2: more likely to be stored. And so because we tend 513 00:22:22,680 --> 00:22:24,280 Speaker 2: to eat fried and fatty foods when we are on 514 00:22:24,280 --> 00:22:27,000 Speaker 2: the drink, cheese platters and dips and deep fried food 515 00:22:27,040 --> 00:22:29,200 Speaker 2: at the pub, that's why it's linked to weight gain. 516 00:22:29,240 --> 00:22:31,239 Speaker 2: It's not the alcohol itself, it's just that it's very 517 00:22:31,320 --> 00:22:35,159 Speaker 2: high calories and hence lean and as recommendation to avoid 518 00:22:35,160 --> 00:22:37,320 Speaker 2: any extra mixes and sugars through it if you can, 519 00:22:37,359 --> 00:22:39,600 Speaker 2: and that will keep the overall amount down. I think 520 00:22:39,600 --> 00:22:41,280 Speaker 2: you just got to be really mindful of the poor 521 00:22:41,440 --> 00:22:43,200 Speaker 2: and really just make sure you're putting that dash in 522 00:22:43,240 --> 00:22:45,720 Speaker 2: the bottom of large wine glasses. But yeah, if we 523 00:22:45,760 --> 00:22:47,520 Speaker 2: want it to be really sort of technical about what 524 00:22:47,600 --> 00:22:50,280 Speaker 2: calorie wise as lowest, it's certainly plain spreats like blood 525 00:22:50,280 --> 00:22:53,600 Speaker 2: column soda, those low sugar, low calorie pre mix drinks 526 00:22:53,640 --> 00:22:55,879 Speaker 2: you can get now in down Murphy's and in that 527 00:22:55,920 --> 00:22:59,240 Speaker 2: sort of young alcohol section of pre made drink. Champagne 528 00:22:59,280 --> 00:23:02,159 Speaker 2: is one of the lowest at about eighty calories per glass, 529 00:23:02,240 --> 00:23:05,760 Speaker 2: and then the light lower alcohol beers are all definitely 530 00:23:05,840 --> 00:23:09,119 Speaker 2: less calories overall. And my recommendation would be better to 531 00:23:09,240 --> 00:23:12,120 Speaker 2: sort of limit the number of days drinking overall when 532 00:23:12,160 --> 00:23:15,560 Speaker 2: it comes to managing alcohol intake over the holiday period, 533 00:23:15,600 --> 00:23:17,560 Speaker 2: and don't waste it if you go to functions and 534 00:23:17,560 --> 00:23:20,040 Speaker 2: events and it is poor quality alcohol, you know, swap 535 00:23:20,080 --> 00:23:22,560 Speaker 2: onto the soda water and save up to enjoy the 536 00:23:22,600 --> 00:23:24,720 Speaker 2: good quality stuff when you can, rather than just drink 537 00:23:24,760 --> 00:23:26,760 Speaker 2: the cheap stuff when it's there and free percent. 538 00:23:27,119 --> 00:23:29,520 Speaker 1: And I will also say, just to really drive our 539 00:23:29,520 --> 00:23:32,800 Speaker 1: point across all alcoholist calories, I remember talking to a 540 00:23:32,840 --> 00:23:34,720 Speaker 1: client once and she said, oh, I went out last 541 00:23:34,800 --> 00:23:36,359 Speaker 1: night and she went out with the guys in the 542 00:23:36,400 --> 00:23:38,239 Speaker 1: office and she was the only female there, and then 543 00:23:38,240 --> 00:23:40,959 Speaker 1: we're all drinking those celtzers. I think they're like kind 544 00:23:40,960 --> 00:23:43,320 Speaker 1: of vodka, you know, they're any can seltzers And she goes, oh, 545 00:23:43,480 --> 00:23:45,240 Speaker 1: they've got nothing in them. They're just a bit of 546 00:23:45,280 --> 00:23:46,600 Speaker 1: soda water. And I was like, what do you mean 547 00:23:46,640 --> 00:23:48,720 Speaker 1: They've got nothing in there? They're like vodka and something, 548 00:23:48,880 --> 00:23:50,600 Speaker 1: and she's like, yeah, but there's no calories in them. 549 00:23:50,880 --> 00:23:53,160 Speaker 1: I was like, what do you mean all alcohols calories 550 00:23:53,160 --> 00:23:55,679 Speaker 1: and she's like, no, there's no calories in them. The 551 00:23:55,680 --> 00:23:57,679 Speaker 1: guys were telling me there's no calories in them, and 552 00:23:57,720 --> 00:23:59,800 Speaker 1: I was like, no, there is, and there's at least 553 00:23:59,840 --> 00:24:01,800 Speaker 1: one shot, if not a little bit more, depending on 554 00:24:01,800 --> 00:24:04,560 Speaker 1: the brand that you're drinking. And she's like, oh, that's 555 00:24:04,600 --> 00:24:06,720 Speaker 1: why I woke up with the worst headache this morning. 556 00:24:06,720 --> 00:24:08,960 Speaker 1: And she's like, I had three and I drove home 557 00:24:09,000 --> 00:24:11,280 Speaker 1: and I was like, oh my goodness. So just the 558 00:24:11,320 --> 00:24:13,199 Speaker 1: marketing of these things, I think, you know, we need 559 00:24:13,200 --> 00:24:14,679 Speaker 1: to take a little look at them. Their celts as 560 00:24:14,720 --> 00:24:17,679 Speaker 1: are very much marketed as a low calorie, you know, 561 00:24:17,800 --> 00:24:20,639 Speaker 1: low alcohol summer drink, you know, for weight loss. So 562 00:24:20,680 --> 00:24:23,240 Speaker 1: I think it's just very important to know that all alcohol, 563 00:24:23,320 --> 00:24:26,679 Speaker 1: unless you're drinking something that specifically says zero alcohol or 564 00:24:26,680 --> 00:24:30,119 Speaker 1: alcohol free, all alcohol has calories. And like Susie said, 565 00:24:30,240 --> 00:24:32,199 Speaker 1: it's not just a sugar that we're concerned about it. 566 00:24:32,200 --> 00:24:34,320 Speaker 1: It's not just the mixer we're mixing it with a 567 00:24:34,400 --> 00:24:37,560 Speaker 1: standard shot of vodka has what do these sixty eighty 568 00:24:37,560 --> 00:24:39,080 Speaker 1: calories per shot of vodka? 569 00:24:39,280 --> 00:24:39,720 Speaker 2: Sixty? 570 00:24:40,119 --> 00:24:43,280 Speaker 1: Yeah, also what you're including with it, and that's the 571 00:24:43,320 --> 00:24:45,439 Speaker 1: same if you're having rum, if you're having Scotch, if 572 00:24:45,440 --> 00:24:48,160 Speaker 1: you're having, you know, a glass of champagne. All alcohol 573 00:24:48,200 --> 00:24:51,400 Speaker 1: has calories, no matter what the labeling says, and that's 574 00:24:51,400 --> 00:24:53,840 Speaker 1: the thing. In Australia. You actually don't have to label 575 00:24:53,840 --> 00:24:56,560 Speaker 1: the amount of calories or kilo jewels on an alcoholic drink, 576 00:24:56,760 --> 00:24:58,439 Speaker 1: so you just need to kind of have your smarts 577 00:24:58,440 --> 00:25:01,000 Speaker 1: about you. And the lower cali options will be the 578 00:25:01,080 --> 00:25:03,600 Speaker 1: lighter alcohol. So if you're choosing something that's you know, 579 00:25:03,680 --> 00:25:06,440 Speaker 1: eight percent alcohol compared to twelve percent alcohol, it will 580 00:25:06,480 --> 00:25:08,720 Speaker 1: be the better choice because it's got a lower amount 581 00:25:08,800 --> 00:25:11,639 Speaker 1: of alcohol in it, therefore it's less calories. So I 582 00:25:11,640 --> 00:25:13,600 Speaker 1: think that was just an important point to bring home 583 00:25:13,640 --> 00:25:16,240 Speaker 1: because she was horrified, and I'm sure that she's not 584 00:25:16,280 --> 00:25:17,919 Speaker 1: the only one out there that thinks that there's a 585 00:25:17,920 --> 00:25:20,560 Speaker 1: lot of these drinks that are basically calorie free or 586 00:25:20,600 --> 00:25:23,640 Speaker 1: alcohol free because it's that perception out there that they're 587 00:25:23,680 --> 00:25:25,200 Speaker 1: so good for you, you can have as many as 588 00:25:25,200 --> 00:25:27,280 Speaker 1: you want. Because I think the company was marketing them 589 00:25:27,359 --> 00:25:29,880 Speaker 1: was basically like nothing in them, essentially. 590 00:25:30,040 --> 00:25:32,320 Speaker 2: Yeah, and you can understand how that could be perceived. 591 00:25:32,320 --> 00:25:34,399 Speaker 2: I've just done a quick Google after you've been speaking, 592 00:25:34,480 --> 00:25:36,280 Speaker 2: and I did a trolley on this last year, and 593 00:25:36,280 --> 00:25:38,920 Speaker 2: I haven't been back and looked at them. They're not cheap, 594 00:25:38,960 --> 00:25:41,320 Speaker 2: we'll also say, so they don't miss you at the checkout, 595 00:25:41,320 --> 00:25:43,920 Speaker 2: even though it's alcohol sparkling water. This is this one. 596 00:25:44,119 --> 00:25:46,200 Speaker 2: So this is four point five percent alcohol, So it's 597 00:25:46,200 --> 00:25:49,240 Speaker 2: about a third of a heavier glass of wine. So 598 00:25:49,760 --> 00:25:52,600 Speaker 2: and as significantly less than the spirit. It's only got 599 00:25:52,600 --> 00:25:54,920 Speaker 2: a gram of sugar and it's coming into eighty calories. 600 00:25:54,960 --> 00:25:57,280 Speaker 2: So the lowest alcoholic drinks I've ever seen is about 601 00:25:57,320 --> 00:26:00,159 Speaker 2: sixty col so this is about eighty. But yeah, it's 602 00:26:00,240 --> 00:26:02,720 Speaker 2: not nothing, you know what I mean. The nutrition label 603 00:26:02,720 --> 00:26:04,520 Speaker 2: looks like it's nothing, but it's still four point five 604 00:26:04,560 --> 00:26:07,480 Speaker 2: percent alcohol. Particularly we have four or five, so they 605 00:26:07,480 --> 00:26:09,800 Speaker 2: will have to they don't have to label the alcohol 606 00:26:10,040 --> 00:26:11,840 Speaker 2: on that nutrition label, but they do have to put 607 00:26:11,840 --> 00:26:14,320 Speaker 2: on the can four point five percent. But it's also 608 00:26:14,400 --> 00:26:16,439 Speaker 2: people don't necessarily have a reference to that, like what 609 00:26:16,480 --> 00:26:17,000 Speaker 2: does that mean? 610 00:26:17,080 --> 00:26:18,320 Speaker 1: What does it mean exactly? 611 00:26:18,480 --> 00:26:20,880 Speaker 2: Because you think it's sparkling water, so you think, oh, 612 00:26:20,960 --> 00:26:23,639 Speaker 2: that's just yeah. So I can completely understand how that 613 00:26:23,680 --> 00:26:26,280 Speaker 2: would be confusing. There is a whole range of these 614 00:26:26,960 --> 00:26:30,879 Speaker 2: ones that are quite expensive. But yeah, they're less concentrated, 615 00:26:30,920 --> 00:26:32,960 Speaker 2: a bit like a light beer, but certainly not free, 616 00:26:33,000 --> 00:26:35,880 Speaker 2: and they're still coming in at sixty eighty calories per serve. 617 00:26:36,040 --> 00:26:38,639 Speaker 2: So yeah, it doesn't come as a surprise to hear 618 00:26:38,680 --> 00:26:40,239 Speaker 2: that it is a little bit confusing. If it's got 619 00:26:40,240 --> 00:26:42,520 Speaker 2: a percentage alcohol in it, it still contains calories. 620 00:26:42,760 --> 00:26:45,320 Speaker 1: But I think, really like, we need to do better 621 00:26:45,359 --> 00:26:47,479 Speaker 1: with our laws around alcohol. It is something that so 622 00:26:47,480 --> 00:26:49,240 Speaker 1: many estrains struggle with. I think we need to be 623 00:26:49,280 --> 00:26:51,560 Speaker 1: a little bit more transparent in terms of putting the 624 00:26:51,600 --> 00:26:54,040 Speaker 1: amount of calories on they're actually putting a nutrition label 625 00:26:54,080 --> 00:26:56,880 Speaker 1: on alcohol. Because you're right, like, what does four percent mean? 626 00:26:56,920 --> 00:26:59,159 Speaker 1: What does twelve percent mean? The average person? You and 627 00:26:59,200 --> 00:27:00,960 Speaker 1: I are like, well, I don't really even know what 628 00:27:01,040 --> 00:27:03,040 Speaker 1: that means. We can get out of our calculator and 629 00:27:03,040 --> 00:27:05,040 Speaker 1: figure out how many glories are in it, but the 630 00:27:05,080 --> 00:27:08,040 Speaker 1: average consumer looking at that doesn't really know. They're like, well, 631 00:27:08,040 --> 00:27:09,760 Speaker 1: this is a stronger alcohol one, or this is a 632 00:27:09,760 --> 00:27:12,760 Speaker 1: bit you know, less strength, but it really doesn't have 633 00:27:12,840 --> 00:27:15,600 Speaker 1: much significance to us from a health perspective. So I 634 00:27:15,600 --> 00:27:17,639 Speaker 1: really do think we need to do better with our 635 00:27:17,720 --> 00:27:21,399 Speaker 1: labeling of alcohol, particularly because there's so much underage drinking 636 00:27:21,480 --> 00:27:24,040 Speaker 1: going on and so much just binge drinking going on 637 00:27:24,119 --> 00:27:27,240 Speaker 1: in that sort of late teen early twenties age group 638 00:27:27,240 --> 00:27:29,080 Speaker 1: as well. I wish that, you know, I had been 639 00:27:29,080 --> 00:27:31,960 Speaker 1: aware of how energy dense drinks were when I went 640 00:27:31,960 --> 00:27:35,119 Speaker 1: through university and that sort of thing, true, true, true, wonderful. Well, 641 00:27:35,119 --> 00:27:36,639 Speaker 1: I hope that gives our listeners a little bit of 642 00:27:36,640 --> 00:27:39,399 Speaker 1: food for thought or drink for thought on today's episode. 643 00:27:39,560 --> 00:27:41,600 Speaker 1: So that brings us to the end of the episode. 644 00:27:41,640 --> 00:27:44,359 Speaker 1: As we said, we have a very exciting Nutrition Couch 645 00:27:44,400 --> 00:27:47,000 Speaker 1: product review your book coming very soon, which you can 646 00:27:47,040 --> 00:27:49,920 Speaker 1: purchase for yourself as a chicky little Christmas present because 647 00:27:50,000 --> 00:27:52,320 Speaker 1: let's be honest, you deserve it, or for a loved 648 00:27:52,359 --> 00:27:54,640 Speaker 1: one as well. You'll find in there, SUSI and I 649 00:27:54,680 --> 00:27:57,800 Speaker 1: am in my recommendations for our top my favorite products 650 00:27:57,800 --> 00:28:00,359 Speaker 1: in the supermarket to save you hours and time. I'm 651 00:28:00,400 --> 00:28:02,679 Speaker 1: looking at all of the nutrition labels and there's so 652 00:28:02,720 --> 00:28:05,040 Speaker 1: many products that we've never even even talked about on 653 00:28:05,119 --> 00:28:08,200 Speaker 1: the Nutrition Couch podcast as well. So definitely a hot 654 00:28:08,280 --> 00:28:10,320 Speaker 1: item that you can put into your cart and you 655 00:28:10,520 --> 00:28:11,920 Speaker 1: just give to all of your loved ones. It's a 656 00:28:12,000 --> 00:28:14,760 Speaker 1: very practical resource, so that will be on our website, 657 00:28:14,760 --> 00:28:18,280 Speaker 1: the nutritioncaut dot com, very very soon. We will catch 658 00:28:18,280 --> 00:28:19,000 Speaker 1: you guys next week. 659 00:28:19,119 --> 00:28:20,439 Speaker 2: Have a great week.