1 00:00:00,480 --> 00:00:03,480 Speaker 1: Well, it is certainly party season and chances are you've 2 00:00:03,520 --> 00:00:06,800 Speaker 1: been enjoying a couple of drinks, maybe a couple too many. 3 00:00:07,400 --> 00:00:10,120 Speaker 1: If you're having a few drinks, are there better choices? 4 00:00:10,160 --> 00:00:12,720 Speaker 1: And if you're trying to lose fate, can you drink 5 00:00:12,760 --> 00:00:15,080 Speaker 1: alcohol and still achieve your fat loss? 6 00:00:15,080 --> 00:00:16,239 Speaker 2: Coluse well. 7 00:00:16,640 --> 00:00:19,200 Speaker 1: Today, on the hour episode of The Nutrition Couch, we 8 00:00:19,239 --> 00:00:22,360 Speaker 1: take a closer look at the most popular alcoholic drinks 9 00:00:22,400 --> 00:00:24,959 Speaker 1: and how you can strike a balance between drinking and 10 00:00:25,120 --> 00:00:26,639 Speaker 1: health this holiday season. 11 00:00:27,360 --> 00:00:28,639 Speaker 2: Hi, I'm Lean Wold. 12 00:00:28,520 --> 00:00:30,880 Speaker 3: And I'm say Barrel, and today we bring you the 13 00:00:30,960 --> 00:00:34,440 Speaker 3: Nutrition Couch podcast, the biweekly podcast that keeps you up 14 00:00:34,440 --> 00:00:36,800 Speaker 3: to date on everything that you need to know in 15 00:00:36,840 --> 00:00:40,040 Speaker 3: the world of nutrition and health, as well as alcohol 16 00:00:40,200 --> 00:00:43,120 Speaker 3: summer drinks. This week we explore the food trends that 17 00:00:43,159 --> 00:00:46,519 Speaker 3: are expected to go crazy in twenty twenty three. We 18 00:00:46,640 --> 00:00:48,920 Speaker 3: also look at a listener case study if where a 19 00:00:48,960 --> 00:00:51,559 Speaker 3: client wants to know whether it's better to eat snacks 20 00:00:51,680 --> 00:00:55,560 Speaker 3: or meals. So Susy, As we wind down towards the 21 00:00:55,680 --> 00:00:56,760 Speaker 3: end of the year, are you. 22 00:00:56,680 --> 00:00:59,040 Speaker 2: Taking some time off over Christmas? Yes, I am. 23 00:00:59,120 --> 00:01:02,960 Speaker 4: It's been a big yearly, hasn't it? And it's been 24 00:01:02,960 --> 00:01:06,360 Speaker 4: a monster, and we've been scrambling to finish our ebook 25 00:01:06,560 --> 00:01:08,520 Speaker 4: product review because we wanted to have it out before 26 00:01:08,560 --> 00:01:11,080 Speaker 4: the end of the year. And so I will wrap 27 00:01:11,200 --> 00:01:14,399 Speaker 4: up the week before Christmas and go down to Melbourne 28 00:01:14,440 --> 00:01:16,240 Speaker 4: to see my sister and have Christmas down there, and 29 00:01:16,280 --> 00:01:18,039 Speaker 4: then we will have a bit of a holiday between 30 00:01:18,120 --> 00:01:20,240 Speaker 4: Christmas and New Year, which you know, when you've got 31 00:01:20,240 --> 00:01:21,920 Speaker 4: your own business, you don't have a complete holiday, but 32 00:01:21,920 --> 00:01:24,840 Speaker 4: we'll have a little bit of a break and it'll 33 00:01:24,880 --> 00:01:27,520 Speaker 4: be It's been a big year, and I have been 34 00:01:27,560 --> 00:01:29,800 Speaker 4: having quite a few bubbles, as we've alluded to on 35 00:01:29,840 --> 00:01:32,480 Speaker 4: this chat. So yes spring on the holiday season and 36 00:01:32,480 --> 00:01:35,200 Speaker 4: then a brand new, shiny year in twenty twenty three. 37 00:01:35,560 --> 00:01:38,800 Speaker 4: And I loved that you found this ASHASKI about your 38 00:01:38,800 --> 00:01:41,440 Speaker 4: holidays in a minute, But I love that you've found 39 00:01:41,440 --> 00:01:43,440 Speaker 4: this article because every year we see some of this 40 00:01:43,520 --> 00:01:47,039 Speaker 4: food trend stuff and it's actually Australia is particularly the 41 00:01:47,200 --> 00:01:50,720 Speaker 4: sort of beach areas are known for kicking off food trends, 42 00:01:50,760 --> 00:01:53,160 Speaker 4: like around Byron and Bondi. So a lot of the 43 00:01:53,200 --> 00:01:56,000 Speaker 4: food trends that you might see there early will then 44 00:01:56,080 --> 00:01:57,960 Speaker 4: go into la and that's where they start to trend, 45 00:01:57,960 --> 00:02:01,360 Speaker 4: which is actually quite interesting. But first of all the end, 46 00:02:01,440 --> 00:02:03,440 Speaker 4: what about you? What are you doing for your holidays? 47 00:02:03,600 --> 00:02:04,760 Speaker 2: We're not doing much at all. 48 00:02:04,840 --> 00:02:06,880 Speaker 1: I think for us, we'd never really done too many 49 00:02:06,880 --> 00:02:08,919 Speaker 1: holidays around Christmas. We've always sort of if we want 50 00:02:08,960 --> 00:02:11,200 Speaker 1: to do something, we'll do it outside of that kind 51 00:02:11,200 --> 00:02:14,120 Speaker 1: of busy holiday period. So we're mostly just doing local 52 00:02:14,160 --> 00:02:16,440 Speaker 1: family things. We're we're spending our time between you know, 53 00:02:16,520 --> 00:02:19,640 Speaker 1: the different the different families and just you know, having 54 00:02:19,639 --> 00:02:21,720 Speaker 1: a well owned break. But I'm not taking too much 55 00:02:21,760 --> 00:02:23,880 Speaker 1: time off. I'm really working right up until Christmas. I've 56 00:02:23,880 --> 00:02:26,240 Speaker 1: got a whole handful of clients who want to work 57 00:02:26,280 --> 00:02:29,080 Speaker 1: with me over Christmas to help them maintain that balance. 58 00:02:29,160 --> 00:02:30,760 Speaker 1: So I'll take a little bit of time off in 59 00:02:30,840 --> 00:02:31,480 Speaker 1: January instead. 60 00:02:31,560 --> 00:02:32,880 Speaker 2: I think we should. 61 00:02:32,600 --> 00:02:34,000 Speaker 4: Also say you do you live in Queen Science with 62 00:02:34,120 --> 00:02:35,000 Speaker 4: a holiday every day? 63 00:02:36,400 --> 00:02:38,120 Speaker 2: It is nice. I can't complain. I wouldn't move. 64 00:02:38,720 --> 00:02:40,919 Speaker 4: She's often recording by the poor people, so I don't 65 00:02:40,919 --> 00:02:41,799 Speaker 4: feel too sorry. 66 00:02:41,600 --> 00:02:42,480 Speaker 2: For Cocktown in hand. 67 00:02:43,120 --> 00:02:46,280 Speaker 1: Anyway, Before we get to our alcoholic drinks, let's talk 68 00:02:46,440 --> 00:02:48,680 Speaker 1: media trends. So I must say this article that we 69 00:02:48,720 --> 00:02:51,640 Speaker 1: found the one big one that I would tip Susie 70 00:02:51,880 --> 00:02:54,360 Speaker 1: would be like the medicinal mushrooms. 71 00:02:54,360 --> 00:02:55,240 Speaker 2: Like I remember a. 72 00:02:55,200 --> 00:02:57,200 Speaker 1: Few years ago when I was in La it was 73 00:02:57,280 --> 00:03:00,280 Speaker 1: like auder your coffee, but add your shrooms in. Like 74 00:03:00,320 --> 00:03:03,120 Speaker 1: it was so big years ago, and I still haven't 75 00:03:03,160 --> 00:03:06,000 Speaker 1: really seen it. Those adaptogens, that kind of thing that 76 00:03:06,040 --> 00:03:07,799 Speaker 1: you can add into coffees and hot drinks and you 77 00:03:07,840 --> 00:03:10,360 Speaker 1: can have your try a larte with some shrooms in it. Like, 78 00:03:10,400 --> 00:03:13,280 Speaker 1: I just haven't really seen that explode here or really 79 00:03:13,320 --> 00:03:14,320 Speaker 1: take off here at all. 80 00:03:14,440 --> 00:03:17,000 Speaker 4: There's a couple of drinks in the supermarket actually which 81 00:03:17,000 --> 00:03:18,960 Speaker 4: have been marketed for that, and you're right, I would 82 00:03:18,960 --> 00:03:21,240 Speaker 4: have thought that it would have been a real buzz 83 00:03:21,280 --> 00:03:24,320 Speaker 4: for performance because you know, there is evidence to show 84 00:03:24,360 --> 00:03:27,120 Speaker 4: that these kind of adaptogens can have really beneficial effects 85 00:03:27,160 --> 00:03:30,000 Speaker 4: for cognitive function and brain health. And as I said, 86 00:03:30,040 --> 00:03:31,960 Speaker 4: there's one drink available and it comes out of New 87 00:03:32,040 --> 00:03:34,120 Speaker 4: Zealand that I thought would have got a lot more 88 00:03:34,120 --> 00:03:37,480 Speaker 4: media attention for that purpose. Maybe we're a bit more 89 00:03:37,520 --> 00:03:41,240 Speaker 4: traditional here in Australia. You know, some of them pop 90 00:03:41,320 --> 00:03:43,440 Speaker 4: up every year, you know, the different kind of pastas, 91 00:03:43,440 --> 00:03:46,960 Speaker 4: and indeed we start to see pasta, there's zucchini pasta 92 00:03:46,960 --> 00:03:50,600 Speaker 4: and then there's poles pasta and then there's sweet potato pasta. 93 00:03:50,680 --> 00:03:52,760 Speaker 4: So certainly that has evolved right around the world. And 94 00:03:52,760 --> 00:03:54,960 Speaker 4: when you go into supermarkets in places like Mix and 95 00:03:54,960 --> 00:03:59,400 Speaker 4: Spencer and Whole Foods, they're just rife with products like that. 96 00:03:59,480 --> 00:03:59,760 Speaker 2: There. 97 00:04:00,080 --> 00:04:03,960 Speaker 4: I think, you know, from a food supply perspective, looking 98 00:04:04,000 --> 00:04:07,280 Speaker 4: at ingredients that are perhaps cheaper to fill out the 99 00:04:07,280 --> 00:04:11,000 Speaker 4: food supply with, particularly with seasonal fluctuations in the price 100 00:04:11,040 --> 00:04:14,280 Speaker 4: of vegetables, and then they're still kind of interesting for 101 00:04:14,320 --> 00:04:18,560 Speaker 4: lower carb alternatives. I thought the interesting one for me 102 00:04:18,760 --> 00:04:21,160 Speaker 4: was dates. They're on there like every so often a 103 00:04:21,279 --> 00:04:24,120 Speaker 4: very old fashioned food or make a combat you know, 104 00:04:24,200 --> 00:04:27,160 Speaker 4: like dates is a buzz super food, like come on, 105 00:04:27,440 --> 00:04:29,600 Speaker 4: so funny, but you're right, it probably really is like 106 00:04:29,640 --> 00:04:32,440 Speaker 4: a better source of sugar because now, like we've got 107 00:04:32,800 --> 00:04:36,040 Speaker 4: coconut sugar, and someone wrote to me this week, oh, 108 00:04:36,080 --> 00:04:39,000 Speaker 4: can you do a trolley on sugar, And I was 109 00:04:39,040 --> 00:04:44,680 Speaker 4: thinking no, because I can't because it's sugar, Like they're 110 00:04:44,680 --> 00:04:46,760 Speaker 4: all the same, but there's that perception that some aer 111 00:04:46,839 --> 00:04:49,560 Speaker 4: better than others. So like you know, she's saying, oh, 112 00:04:49,560 --> 00:04:53,440 Speaker 4: there's coconut sugar and brown sugar and this and honey 113 00:04:53,480 --> 00:04:55,120 Speaker 4: and I was thinking, yeah, but they're all just sugar, 114 00:04:56,279 --> 00:04:58,520 Speaker 4: but they do do the rounds and you can get 115 00:04:58,680 --> 00:05:01,320 Speaker 4: you know, kind of different for and now the different sugars. 116 00:05:01,560 --> 00:05:03,520 Speaker 4: And I think we're going to see dates in a 117 00:05:03,560 --> 00:05:06,120 Speaker 4: form where people also think it's healthier to use date 118 00:05:06,200 --> 00:05:10,560 Speaker 4: paste or date puree or date syrup in product. 119 00:05:10,960 --> 00:05:14,320 Speaker 1: It's already there, all the vegan dessert type products, all 120 00:05:14,320 --> 00:05:16,880 Speaker 1: those raw cakes, like they all use dates. It's just 121 00:05:16,960 --> 00:05:18,960 Speaker 1: dates and cashews blended up as the base. 122 00:05:19,160 --> 00:05:21,960 Speaker 4: Yeah, And I thought, yeah, that makes sense because we'll 123 00:05:21,960 --> 00:05:24,640 Speaker 4: go through a different form. People are done with coconut sugar, 124 00:05:24,760 --> 00:05:28,000 Speaker 4: so let's make dates, and let's make that the latest superfood, 125 00:05:28,080 --> 00:05:30,240 Speaker 4: which has been a super food in many countries for 126 00:05:30,279 --> 00:05:32,280 Speaker 4: many years already. So I thought that was interesting. 127 00:05:32,360 --> 00:05:34,120 Speaker 1: The funny thing with dates is I remember when I 128 00:05:34,160 --> 00:05:36,479 Speaker 1: was prepping for my like what I hoped was, you know, 129 00:05:36,640 --> 00:05:39,360 Speaker 1: natural medication free labor, which didn't end up being that way, 130 00:05:39,480 --> 00:05:41,720 Speaker 1: as is always the case, I was reading up about 131 00:05:41,800 --> 00:05:44,159 Speaker 1: dates and how I think the research was really showing 132 00:05:44,200 --> 00:05:46,800 Speaker 1: you had to take like four, five or six dates 133 00:05:46,800 --> 00:05:48,640 Speaker 1: a day, and I think it had like she was 134 00:05:48,640 --> 00:05:51,080 Speaker 1: shown in the research to have a positive benefit benefit 135 00:05:51,160 --> 00:05:53,720 Speaker 1: on like the reduction in the time that you labeled 136 00:05:53,800 --> 00:05:56,280 Speaker 1: or there was something around it for childbirth. I remember, 137 00:05:56,400 --> 00:05:58,680 Speaker 1: and I remember reading but thinking, I can't eat six 138 00:05:58,760 --> 00:06:01,000 Speaker 1: dates a day, Like I don't mind one date, but 139 00:06:01,040 --> 00:06:02,400 Speaker 1: I was like, I'd be hard press to eat three 140 00:06:02,520 --> 00:06:04,240 Speaker 1: or four, let alone five or six. And it was 141 00:06:04,320 --> 00:06:06,880 Speaker 1: every day for like the last month or two of 142 00:06:06,960 --> 00:06:09,159 Speaker 1: your pregnancy. And I was like, yeah, no, I'm not 143 00:06:09,200 --> 00:06:09,560 Speaker 1: doing that. 144 00:06:10,120 --> 00:06:12,000 Speaker 4: If the risk is ounding crass, I think that's working 145 00:06:12,000 --> 00:06:17,800 Speaker 4: on the wrong holely, and like, I'm not thinking that's 146 00:06:17,800 --> 00:06:20,360 Speaker 4: going to help very much in the right area. 147 00:06:21,120 --> 00:06:22,880 Speaker 2: So it wouldn't be my choice. 148 00:06:23,120 --> 00:06:26,480 Speaker 1: That's so, Yeah, dates are making an old fashioned comeback 149 00:06:26,520 --> 00:06:29,360 Speaker 1: in twenty twenty three. But I like the pastor alternatives 150 00:06:29,360 --> 00:06:32,000 Speaker 1: in the articles that really referenced spaghetti squash, which I 151 00:06:32,000 --> 00:06:33,680 Speaker 1: know is quite big in America. And again, I had 152 00:06:33,680 --> 00:06:36,279 Speaker 1: another American client a few weeks ago asked me about 153 00:06:36,279 --> 00:06:39,000 Speaker 1: she was having the Hearts of Palms pasta. So hearts 154 00:06:39,000 --> 00:06:41,200 Speaker 1: of Palm is like just a different type of vegetable 155 00:06:41,240 --> 00:06:43,120 Speaker 1: that they have over there, and the pastor was very 156 00:06:43,279 --> 00:06:45,560 Speaker 1: very low calorie, very low carb, and she was like, 157 00:06:45,600 --> 00:06:47,000 Speaker 1: it's just an easy way for me to get up 158 00:06:47,040 --> 00:06:49,599 Speaker 1: some vegetable intake throughout the day. So she'd mixed the 159 00:06:49,640 --> 00:06:52,760 Speaker 1: hearts of palm pasta with normal pasta just to get 160 00:06:52,800 --> 00:06:54,599 Speaker 1: in a little bit of extra veggie book, you know. 161 00:06:54,720 --> 00:06:56,320 Speaker 1: So I know some of our clients do the same 162 00:06:56,360 --> 00:07:00,000 Speaker 1: with zucchini noodles. So the different types of pastoral alternatives 163 00:07:00,160 --> 00:07:02,280 Speaker 1: or past a two point zero as they're calling it, 164 00:07:02,520 --> 00:07:04,120 Speaker 1: I really do think it's going to be the big 165 00:07:04,200 --> 00:07:06,680 Speaker 1: trend along also with I think we're going to see 166 00:07:06,680 --> 00:07:09,200 Speaker 1: a lot more plant based alternatives as well, just plant 167 00:07:09,240 --> 00:07:12,040 Speaker 1: based kind of everything, you know, different different types of 168 00:07:12,080 --> 00:07:15,160 Speaker 1: you know, plant based airy products, different types of meat alternatives, 169 00:07:15,920 --> 00:07:17,680 Speaker 1: a lot of things to bake with from a plant 170 00:07:17,680 --> 00:07:20,720 Speaker 1: based alternative. You know, we already have vegan condensed milk, 171 00:07:20,840 --> 00:07:22,240 Speaker 1: that sort of thing. So I think there's going to 172 00:07:22,240 --> 00:07:25,600 Speaker 1: be a big rise in the plant based categories continuing 173 00:07:25,640 --> 00:07:26,000 Speaker 1: as well. 174 00:07:26,080 --> 00:07:28,040 Speaker 4: Yeah, and the other couple that we've mentioned that we're 175 00:07:28,040 --> 00:07:30,000 Speaker 4: of particular interest, and I think I've seen this a 176 00:07:30,000 --> 00:07:33,640 Speaker 4: bit on TikTok TikTok of cor because is more yours 177 00:07:33,800 --> 00:07:37,200 Speaker 4: than my age group. But they do have some amazing 178 00:07:37,200 --> 00:07:39,920 Speaker 4: food trends. So they had the butter boards recently where 179 00:07:39,920 --> 00:07:42,600 Speaker 4: people would put the beautiful butter on the trays and 180 00:07:42,640 --> 00:07:44,720 Speaker 4: then they stepped out to cream cheese. But actually, you 181 00:07:44,720 --> 00:07:45,960 Speaker 4: know what I think is going to come a lot 182 00:07:45,960 --> 00:07:50,320 Speaker 4: more of the chicutari, chicuteri chicattery board, where they're really 183 00:07:50,360 --> 00:07:53,120 Speaker 4: wrapping those the meats up and making them look beautiful, 184 00:07:53,160 --> 00:07:55,320 Speaker 4: which is no idea really from a health perspective, because 185 00:07:55,320 --> 00:07:57,840 Speaker 4: there's nothing really very much healthy about process meat. So 186 00:07:57,920 --> 00:07:59,560 Speaker 4: for better or for worse, we may say that come 187 00:07:59,600 --> 00:08:02,400 Speaker 4: and go. But the other one I quite liked is 188 00:08:02,400 --> 00:08:05,880 Speaker 4: the tin fish, and I wonderly ann with fresh food 189 00:08:05,920 --> 00:08:09,000 Speaker 4: costing so very much, and particularly protein per kilo if 190 00:08:09,040 --> 00:08:12,520 Speaker 4: you look at the cost of tinned fish, things like sardines, herrings, mackerel, 191 00:08:12,880 --> 00:08:16,440 Speaker 4: which really are not on our normal menu, particularly here 192 00:08:16,440 --> 00:08:18,400 Speaker 4: in Australia. You see it a lot more in Scandinavia 193 00:08:18,440 --> 00:08:21,360 Speaker 4: and cold countries where those fish are more routinely consumed. 194 00:08:21,720 --> 00:08:24,360 Speaker 4: But they're proposing that they will see it increase in 195 00:08:24,440 --> 00:08:27,120 Speaker 4: terms of putting them on boards and flavoring them up 196 00:08:27,160 --> 00:08:29,880 Speaker 4: and looking for sustainable seafood and making them as part 197 00:08:30,240 --> 00:08:32,520 Speaker 4: of the day to day consumption. And I think we've 198 00:08:32,559 --> 00:08:34,720 Speaker 4: started to see that a little bit here we're seeing 199 00:08:34,720 --> 00:08:37,319 Speaker 4: more and more flavored tunas and tuna sort of meal 200 00:08:37,440 --> 00:08:40,560 Speaker 4: packs which are very cost effective. You know, you can 201 00:08:40,600 --> 00:08:43,160 Speaker 4: get a meal that's got twenty grams of protein for 202 00:08:43,760 --> 00:08:46,520 Speaker 4: less than five dollars, which is sort of very very 203 00:08:46,600 --> 00:08:49,040 Speaker 4: cheap in current times. So I thought, you know, both 204 00:08:49,040 --> 00:08:52,400 Speaker 4: from a food sustainability perspective and cost perspective of protein. 205 00:08:52,480 --> 00:08:56,880 Speaker 4: Plus of course, a Mega three rich fish increasing in 206 00:08:56,920 --> 00:09:01,320 Speaker 4: consumption perhaps as people reduce their red meat in is great, 207 00:09:01,559 --> 00:09:04,040 Speaker 4: you know, and I really think that that gives us 208 00:09:04,040 --> 00:09:06,120 Speaker 4: a lot more to work with with clients, those ready 209 00:09:06,160 --> 00:09:07,800 Speaker 4: to go meals at a nutrient rich and if we 210 00:09:07,880 --> 00:09:11,120 Speaker 4: can incorporate things like sardines and people are liking those 211 00:09:11,160 --> 00:09:14,360 Speaker 4: fantastic nutritionally because at the moment in Australia it doesn't 212 00:09:14,400 --> 00:09:16,679 Speaker 4: really they don't. People don't eat a lot of them. 213 00:09:16,679 --> 00:09:18,720 Speaker 4: It's a bit like legumes. You know, we know they're good, 214 00:09:18,760 --> 00:09:21,000 Speaker 4: but trying to get them into the day to day 215 00:09:21,040 --> 00:09:24,160 Speaker 4: menus isn't so easy. So they're proposing that, yeah, tuna 216 00:09:24,200 --> 00:09:26,240 Speaker 4: and tin fish will make a bit of a comeback 217 00:09:26,280 --> 00:09:27,079 Speaker 4: as a meal option. 218 00:09:27,679 --> 00:09:30,520 Speaker 1: Interesting and the funny story. Very quickly, David and I 219 00:09:30,600 --> 00:09:32,760 Speaker 1: went to an anniversary dinner last night. We went to 220 00:09:32,800 --> 00:09:36,040 Speaker 1: this really lovely pasta place that's just like local. They 221 00:09:36,040 --> 00:09:39,320 Speaker 1: make hand make the pasta. It's all seasonal ingredients. It's beautiful, 222 00:09:39,520 --> 00:09:42,160 Speaker 1: and we run off the menu. We got some borato 223 00:09:42,200 --> 00:09:44,280 Speaker 1: to start with, some tomatoes, and then we got a 224 00:09:44,280 --> 00:09:47,320 Speaker 1: little bit of fresh sourdough and there was like chips 225 00:09:47,360 --> 00:09:50,600 Speaker 1: with it, said paprika, and I was like, that's an 226 00:09:50,600 --> 00:09:52,520 Speaker 1: interesting I was like, let's just try that. Like we're hungry, 227 00:09:52,559 --> 00:09:54,600 Speaker 1: we didn't really have lunch, like we're starving. And it 228 00:09:54,640 --> 00:09:56,920 Speaker 1: came and it was literally a bowl of chriss like 229 00:09:56,960 --> 00:10:00,480 Speaker 1: potato chips with anchobies on top. And I was like, oh, 230 00:10:00,520 --> 00:10:02,679 Speaker 1: that is disgusting. And I was like a good way 231 00:10:02,720 --> 00:10:04,600 Speaker 1: to get people to eat more chips by like layering 232 00:10:04,600 --> 00:10:06,319 Speaker 1: them with anchoviies. I was like, it's a good way 233 00:10:06,400 --> 00:10:09,040 Speaker 1: people can eat chips and some Amica's recent once. But 234 00:10:09,120 --> 00:10:11,040 Speaker 1: I literally looked at David. He likes anchovies. 235 00:10:11,280 --> 00:10:11,680 Speaker 2: I can't. 236 00:10:11,800 --> 00:10:14,080 Speaker 1: They almost went me bath. I was like, quickly eat 237 00:10:14,120 --> 00:10:15,400 Speaker 1: them and get them off the chips. I was like, 238 00:10:15,440 --> 00:10:16,280 Speaker 1: I can't even look at them. 239 00:10:16,320 --> 00:10:16,959 Speaker 2: I was like, that's. 240 00:10:16,760 --> 00:10:20,640 Speaker 1: Disgusting, it's what But so like that reminded me of 241 00:10:20,640 --> 00:10:23,120 Speaker 1: something that you'd see if you went to like say, Spain, 242 00:10:23,160 --> 00:10:25,280 Speaker 1: and got some tapas up the menu. That very much 243 00:10:25,320 --> 00:10:27,200 Speaker 1: reminded me of like when you order a drink in Spain, 244 00:10:27,320 --> 00:10:29,959 Speaker 1: they pushed towards you, like a couple of sardis or 245 00:10:30,000 --> 00:10:32,080 Speaker 1: a bowl of crystals or something like that. It was 246 00:10:32,200 --> 00:10:33,760 Speaker 1: very I just didn't expect to get it in like 247 00:10:33,800 --> 00:10:35,760 Speaker 1: an Italian restaurant in Brisbane. It was a last thing 248 00:10:35,760 --> 00:10:38,480 Speaker 1: that I expected, And I was like, sardines, What the heck? 249 00:10:38,679 --> 00:10:40,120 Speaker 1: I was like, where did these come from? 250 00:10:40,320 --> 00:10:42,800 Speaker 4: Got some gourmet foodies up there in Brizee's so funny. 251 00:10:42,800 --> 00:10:45,400 Speaker 4: Heat that'd be nice. A bit of anchovies and you're hot, 252 00:10:45,559 --> 00:10:46,439 Speaker 4: thirty degree night. 253 00:10:46,840 --> 00:10:49,120 Speaker 2: Nice. I did not expect to get crisp. For one. 254 00:10:49,160 --> 00:10:51,880 Speaker 1: I thought they'd be like hot chips, and then yeah, chips, 255 00:10:52,160 --> 00:10:53,640 Speaker 1: like just live with the anchoviies. 256 00:10:53,679 --> 00:10:55,600 Speaker 2: It just blew my mind. Even now, I'm still shocked. 257 00:10:55,600 --> 00:10:57,120 Speaker 2: I'm like, wait, did I dream that? Or did that 258 00:10:57,160 --> 00:10:57,760 Speaker 2: really happen? 259 00:10:58,000 --> 00:11:00,680 Speaker 4: But David had a nice nice amega three world done. 260 00:11:00,559 --> 00:11:02,280 Speaker 2: David, but he's broke in in the Andrea. 261 00:11:02,440 --> 00:11:05,160 Speaker 4: He needs his brain to help us draw our editing. 262 00:11:05,200 --> 00:11:08,400 Speaker 4: Thanks David, all right, Well on from all things oily 263 00:11:08,440 --> 00:11:11,680 Speaker 4: fish and what Leanne's husband Ate left for dinner last 264 00:11:11,720 --> 00:11:14,800 Speaker 4: night our client case study of the week. Now, you 265 00:11:14,840 --> 00:11:17,480 Speaker 4: actually brought this to the table today, Leanne, talking about 266 00:11:17,520 --> 00:11:19,480 Speaker 4: when is it better to have a snack or a meal? 267 00:11:20,200 --> 00:11:22,080 Speaker 4: And I love this as a topic because this comes 268 00:11:22,120 --> 00:11:24,400 Speaker 4: up all the time with my clients. So I think 269 00:11:24,400 --> 00:11:26,360 Speaker 4: you had a specific person in mind when it came up, 270 00:11:26,360 --> 00:11:28,000 Speaker 4: but I thought, no, we need to really talk about 271 00:11:28,000 --> 00:11:30,120 Speaker 4: this that it's very relevant at this time of year 272 00:11:30,120 --> 00:11:32,920 Speaker 4: when people are kind of planning what to eat before 273 00:11:32,920 --> 00:11:35,560 Speaker 4: they're heading out to Christmas parties. Now, one of my 274 00:11:35,760 --> 00:11:38,240 Speaker 4: number one hates with my clients when they send back 275 00:11:38,280 --> 00:11:41,960 Speaker 4: their food diaries is when they stick morning tea in there. Now, 276 00:11:42,040 --> 00:11:44,520 Speaker 4: I don't put morning tea generally in their plants, because 277 00:11:44,640 --> 00:11:46,040 Speaker 4: very few of them are up at the cracker door 278 00:11:46,120 --> 00:11:48,760 Speaker 4: and eating breakfast by seven, and then all of a 279 00:11:48,760 --> 00:11:52,360 Speaker 4: sudden at ten thirty eleven, morning tea pops in, which 280 00:11:52,440 --> 00:11:55,079 Speaker 4: might be some fruit or a coffee, or some crackers 281 00:11:55,200 --> 00:11:58,000 Speaker 4: or a nutbar, even though I don't put nutbars in 282 00:11:58,040 --> 00:12:00,720 Speaker 4: there in the morning, and they just slip a cheeky 283 00:12:00,760 --> 00:12:03,160 Speaker 4: little snack in there. Now I get it. You know, 284 00:12:03,200 --> 00:12:06,000 Speaker 4: when we're young, we go to school, we have our breakfast, 285 00:12:06,040 --> 00:12:08,000 Speaker 4: and at ten thirty eleven we have morning tea, so 286 00:12:08,040 --> 00:12:09,760 Speaker 4: we're sort of expecting it. People like to have a 287 00:12:09,800 --> 00:12:12,480 Speaker 4: coffee around that time. Lunch might not be till one 288 00:12:12,600 --> 00:12:15,720 Speaker 4: or two bit hungry. But I don't like it because 289 00:12:15,720 --> 00:12:18,400 Speaker 4: what I find happens lyam is that my clients should 290 00:12:18,400 --> 00:12:21,000 Speaker 4: really wait and sit with that hunger until twelve, and 291 00:12:21,040 --> 00:12:23,880 Speaker 4: eat their lunch and have a proper lunch earlier that 292 00:12:24,000 --> 00:12:26,800 Speaker 4: fills them up, and then not eat again until three 293 00:12:26,880 --> 00:12:29,360 Speaker 4: or four and then their dinner, whereas just slipping in 294 00:12:29,440 --> 00:12:32,040 Speaker 4: this extra little morning tea, which is not like a 295 00:12:32,040 --> 00:12:34,920 Speaker 4: piece of fruit at sixty cow or a coffee. It's 296 00:12:35,040 --> 00:12:37,240 Speaker 4: like a big number and a piece of fruit and 297 00:12:37,280 --> 00:12:39,920 Speaker 4: a coffee. It's like a three or four hundred calorie snack, 298 00:12:40,320 --> 00:12:43,320 Speaker 4: and that is a meal. So yeah, I thought it 299 00:12:43,360 --> 00:12:45,600 Speaker 4: was a really good topic to talk about, And I 300 00:12:45,600 --> 00:12:47,880 Speaker 4: guess the way if I was trying to summarize how 301 00:12:47,920 --> 00:12:48,880 Speaker 4: I would differentiate. 302 00:12:49,760 --> 00:12:51,120 Speaker 2: If you have got. 303 00:12:51,040 --> 00:12:55,600 Speaker 4: Longer than two hours until your next meal, then you 304 00:12:55,640 --> 00:12:59,640 Speaker 4: can justify a snack. But if it's less than two hours, 305 00:12:59,679 --> 00:13:01,440 Speaker 4: really we should push on and wait to the meal 306 00:13:01,480 --> 00:13:03,600 Speaker 4: and even bring it forward because I think we eat 307 00:13:03,640 --> 00:13:07,520 Speaker 4: too often. Whenever we look at evidence around eating occasions, 308 00:13:07,600 --> 00:13:11,280 Speaker 4: timing of eating. You know, the more you eat, the 309 00:13:11,320 --> 00:13:13,880 Speaker 4: more often you disrupt the glucose regulation cycle. 310 00:13:13,920 --> 00:13:16,360 Speaker 2: It primes you to eat more through the day. You 311 00:13:16,480 --> 00:13:17,320 Speaker 2: really need a good. 312 00:13:17,200 --> 00:13:19,760 Speaker 4: Three or four hours minimum in between meals, unless you're 313 00:13:19,800 --> 00:13:22,880 Speaker 4: someone training and doing CrossFit and you know, really high 314 00:13:22,920 --> 00:13:26,400 Speaker 4: intensity activity. And that's not most people that I'm seeing 315 00:13:26,480 --> 00:13:30,120 Speaker 4: most well, that's my cat'side. Most people that I see, 316 00:13:30,200 --> 00:13:32,160 Speaker 4: you know, having breakfast seven or eight, they can go 317 00:13:32,240 --> 00:13:34,680 Speaker 4: to twelve o'clock. You know, you don't need a snack, 318 00:13:34,760 --> 00:13:37,160 Speaker 4: but you know, we like to snack. We like to 319 00:13:37,160 --> 00:13:39,000 Speaker 4: break the day up. Particularly in the office. It's very 320 00:13:39,040 --> 00:13:42,920 Speaker 4: easy to grab something, have a coffee here. So yeah, 321 00:13:42,960 --> 00:13:46,600 Speaker 4: but that would be my defining my criteria. If you've 322 00:13:46,600 --> 00:13:48,679 Speaker 4: got more than two hours before a meal and you're 323 00:13:48,800 --> 00:13:52,400 Speaker 4: genuinely hungry, sure, but if not, you actually better just 324 00:13:52,440 --> 00:13:54,640 Speaker 4: to wait and push on and have the next meal 325 00:13:54,679 --> 00:13:55,320 Speaker 4: a bit earlier. 326 00:13:56,200 --> 00:13:57,920 Speaker 1: And I think where it came up for my client 327 00:13:58,080 --> 00:14:00,640 Speaker 1: was that just due to the amount of solalizing most 328 00:14:00,679 --> 00:14:03,079 Speaker 1: people are doing it this time of year, she's like, look, 329 00:14:03,160 --> 00:14:05,400 Speaker 1: I'm having heavier, tight meals, Like we went out for 330 00:14:05,480 --> 00:14:08,120 Speaker 1: lunch with the workplace and I had, you know, an 331 00:14:08,360 --> 00:14:10,480 Speaker 1: entree and a maine Do I need to have my 332 00:14:10,559 --> 00:14:12,760 Speaker 1: afternoon snack? Or she's saying, you know, I had a 333 00:14:12,800 --> 00:14:14,560 Speaker 1: really big lunch. I had a couple of drinks, there 334 00:14:14,640 --> 00:14:17,040 Speaker 1: was entree, main dessert, like it was a three course meal. 335 00:14:17,200 --> 00:14:19,360 Speaker 1: It's now dinner time, but I'm still not hungry. What 336 00:14:19,400 --> 00:14:20,920 Speaker 1: do I do? Do I have my dinner or do 337 00:14:20,960 --> 00:14:23,880 Speaker 1: I have a snack. So I think it's important to 338 00:14:23,920 --> 00:14:26,280 Speaker 1: realize I guess the calorie load throughout the day. I 339 00:14:26,280 --> 00:14:28,800 Speaker 1: think a lot of us are prime to have breakfast, lunch, 340 00:14:28,880 --> 00:14:31,880 Speaker 1: and dinner every day, regardless of sort of how big 341 00:14:31,920 --> 00:14:34,320 Speaker 1: those meals are. Like, if you're having twice the amount 342 00:14:34,360 --> 00:14:37,040 Speaker 1: of calories at lunch than you normally do, well, probably 343 00:14:37,120 --> 00:14:40,080 Speaker 1: having your standard dinner is it needed for most days? 344 00:14:40,640 --> 00:14:42,720 Speaker 1: And the other thing I'll say about snacks is that 345 00:14:42,920 --> 00:14:45,640 Speaker 1: you're never really going to get the nutrients that we 346 00:14:45,680 --> 00:14:48,680 Speaker 1: want in snacks compared to a main meal. Like I 347 00:14:48,680 --> 00:14:51,600 Speaker 1: would generally say to my clients, I build the bulk 348 00:14:51,640 --> 00:14:54,280 Speaker 1: of your nutrients into three main meals a day. You're 349 00:14:54,320 --> 00:14:57,960 Speaker 1: getting all of your protein, your fiber, you know your macronutrients, 350 00:14:57,960 --> 00:15:01,440 Speaker 1: your micro nutrients, your iron, your vitamin or calcium into 351 00:15:01,440 --> 00:15:04,800 Speaker 1: those three main meals. For my clients, I genuinely say, 352 00:15:05,360 --> 00:15:08,400 Speaker 1: you don't really need a snack unless you're actually hungry 353 00:15:08,480 --> 00:15:11,080 Speaker 1: for it, Like nobody needs to snack, even like fruit. 354 00:15:11,120 --> 00:15:13,000 Speaker 1: Like a lot of times I'll build fruit into breakfast, 355 00:15:13,040 --> 00:15:14,800 Speaker 1: or I build fruit into dinner and it is part 356 00:15:14,800 --> 00:15:16,800 Speaker 1: of a salad or something. So a lot of people 357 00:15:16,920 --> 00:15:19,120 Speaker 1: think that you need to snack, but most of us 358 00:15:19,200 --> 00:15:21,720 Speaker 1: actually only need main meals. That's where you're going to 359 00:15:21,760 --> 00:15:24,040 Speaker 1: get the bulk of your nutrients in snacking is only 360 00:15:24,080 --> 00:15:26,600 Speaker 1: really there if it's someone that is taller, living in 361 00:15:26,640 --> 00:15:29,480 Speaker 1: a larger body, being super active. I think a lot 362 00:15:29,480 --> 00:15:31,800 Speaker 1: of us are over snacking just because we're primed to. 363 00:15:32,200 --> 00:15:34,120 Speaker 1: We're a bit bored, or we sort of think, oh, 364 00:15:34,120 --> 00:15:36,120 Speaker 1: everyone else is going at a coffee and having a biscuit, 365 00:15:36,160 --> 00:15:39,080 Speaker 1: I'll have one as well. So I generally say to clients, 366 00:15:39,120 --> 00:15:41,920 Speaker 1: think about the quality of the meal and how much 367 00:15:41,960 --> 00:15:43,480 Speaker 1: you had, and if you went out and you had 368 00:15:43,480 --> 00:15:45,040 Speaker 1: a big meal and there was a glass or two 369 00:15:45,040 --> 00:15:47,440 Speaker 1: of wine, perhaps we can light load it dinner a. 370 00:15:47,440 --> 00:15:49,000 Speaker 2: Little bit, but I would still. 371 00:15:48,720 --> 00:15:51,920 Speaker 1: Always preference my clients to have a lighter dinner versus 372 00:15:51,920 --> 00:15:53,760 Speaker 1: a snack. Like my client who had the big three 373 00:15:53,760 --> 00:15:55,960 Speaker 1: course lunch the other day, she said, should I just 374 00:15:56,040 --> 00:15:57,840 Speaker 1: have like a nut bar or should I have a 375 00:15:57,840 --> 00:16:00,360 Speaker 1: bit of fruit and call it a night. I said, no, 376 00:16:00,440 --> 00:16:02,120 Speaker 1: I think I'd prefer you to get in just a 377 00:16:02,240 --> 00:16:04,960 Speaker 1: light like chicken salad or like a nice egg omelet 378 00:16:05,000 --> 00:16:08,080 Speaker 1: with some vegetables, or something like a lighter dinner compared 379 00:16:08,120 --> 00:16:09,880 Speaker 1: to skipping it all together and just having a bit 380 00:16:09,880 --> 00:16:11,760 Speaker 1: of a snack. So I think you're always going to 381 00:16:11,800 --> 00:16:14,280 Speaker 1: get as long as you're making the meal yourself, better 382 00:16:14,360 --> 00:16:16,800 Speaker 1: quality nutrients out of a meal than you would from 383 00:16:16,960 --> 00:16:18,960 Speaker 1: a snack or two. Yeah, that's really good advice. 384 00:16:19,000 --> 00:16:21,160 Speaker 4: And the other thing they're eating on autoqure at the 385 00:16:21,200 --> 00:16:23,600 Speaker 4: moment is massive in terms of just following a real 386 00:16:23,640 --> 00:16:25,840 Speaker 4: plant and not thinking, oll, actually I'm eating a lot, 387 00:16:25,880 --> 00:16:27,720 Speaker 4: I had a larger lunch, or I've eaten nextra over 388 00:16:27,720 --> 00:16:29,680 Speaker 4: the weekend, I may not need as much the next day, 389 00:16:29,720 --> 00:16:31,440 Speaker 4: and really being attuned to those changes. 390 00:16:31,760 --> 00:16:33,040 Speaker 2: But what I would say if. 391 00:16:32,880 --> 00:16:35,280 Speaker 4: You're someone who just wants something in your mouth and 392 00:16:35,360 --> 00:16:36,920 Speaker 4: let's be honest, it happens to the best of us. 393 00:16:36,960 --> 00:16:39,280 Speaker 4: You know, we're at a desk, we're doing work, you're 394 00:16:39,320 --> 00:16:41,440 Speaker 4: not hungry, but you just need to break it up. 395 00:16:41,520 --> 00:16:43,600 Speaker 4: So if I've got clients like that, I'll say, sure, 396 00:16:43,680 --> 00:16:47,600 Speaker 4: have a herbal tea, have some berries, have some carrot sticks, 397 00:16:47,600 --> 00:16:50,400 Speaker 4: some cucumber sticks, something that's very low calorie, giving you 398 00:16:50,480 --> 00:16:53,720 Speaker 4: some fiber, giving you chewing in the mouth, adding antioxidants. 399 00:16:53,880 --> 00:16:55,560 Speaker 4: You know, you can do that, you know, and have 400 00:16:55,640 --> 00:16:58,280 Speaker 4: sort of your free snacks on hand if you just 401 00:16:58,440 --> 00:17:01,160 Speaker 4: enjoyed sort of that break mentally by chewing something, particularly 402 00:17:01,160 --> 00:17:03,200 Speaker 4: if you've got an office job, and that's a good 403 00:17:03,280 --> 00:17:06,479 Speaker 4: reason to pack not only your lunch and your salad 404 00:17:06,520 --> 00:17:09,920 Speaker 4: and leftovers and maybe a definite afternoon protein rich snack, 405 00:17:10,240 --> 00:17:13,639 Speaker 4: but always pack those low calorie, nutrient dense options at 406 00:17:13,640 --> 00:17:15,520 Speaker 4: this time of year. It's a great way to make 407 00:17:15,560 --> 00:17:17,840 Speaker 4: sure you're getting your veggies. It's a great way to 408 00:17:18,040 --> 00:17:20,520 Speaker 4: make sure you're getting your antioxidants. So they're sort of 409 00:17:20,520 --> 00:17:22,399 Speaker 4: free foods that I'd say, sure. If you're someone who 410 00:17:22,480 --> 00:17:25,440 Speaker 4: just likes to have munch, no problem, but get off 411 00:17:25,440 --> 00:17:28,200 Speaker 4: that idea that you're just needing to actually eat something 412 00:17:28,200 --> 00:17:29,919 Speaker 4: as opposed to just have something in your mouth and 413 00:17:29,920 --> 00:17:31,520 Speaker 4: acknowledge that's what that's what it. 414 00:17:31,600 --> 00:17:33,600 Speaker 2: Is, or do what the kids do. Isn't it like 415 00:17:33,720 --> 00:17:34,439 Speaker 2: sip and crunch? 416 00:17:34,520 --> 00:17:36,720 Speaker 1: Like the ten o'clock morning tea break in most schools 417 00:17:36,800 --> 00:17:39,400 Speaker 1: is like, isn't it like a vegetable stick in some water? 418 00:17:39,680 --> 00:17:42,120 Speaker 4: Yeah, it's some snack and sip or fruit and sip 419 00:17:42,240 --> 00:17:45,800 Speaker 4: or something or yeah, crunch, crunch some other. So it's 420 00:17:45,840 --> 00:17:48,520 Speaker 4: that we're recording so late on a Sunday crunch and sip. 421 00:17:48,600 --> 00:17:50,760 Speaker 1: Yeah, it's ten pm on Sunday, ver Suzi for reference, 422 00:17:50,800 --> 00:17:52,879 Speaker 1: you guys, we're very committed to the podcast. 423 00:17:53,160 --> 00:17:56,000 Speaker 4: Yeah, crunch and sip and so yeah. With my kids, 424 00:17:56,040 --> 00:17:58,600 Speaker 4: I always will send them like that. They actually like 425 00:17:58,640 --> 00:18:02,440 Speaker 4: green beans cut up, but carrots or green beans or 426 00:18:02,520 --> 00:18:05,399 Speaker 4: cucumber pieces rather than just free all the time for 427 00:18:05,440 --> 00:18:08,360 Speaker 4: the exactly the same reason. They're not hungry either. So 428 00:18:08,440 --> 00:18:10,400 Speaker 4: that's a good thing for adults, and that's an easy 429 00:18:10,400 --> 00:18:11,800 Speaker 4: way to get more veggies into today. 430 00:18:12,480 --> 00:18:15,720 Speaker 1: Love it. And then the final very popular segment of 431 00:18:15,760 --> 00:18:18,359 Speaker 1: the show, Susie was of course a listener question at 432 00:18:18,359 --> 00:18:21,399 Speaker 1: this time of year revolves around alcohol. So can we 433 00:18:21,480 --> 00:18:23,199 Speaker 1: drink it if the goal is weight loss, and what 434 00:18:23,240 --> 00:18:25,800 Speaker 1: are some of the better choices to choose. So as 435 00:18:25,840 --> 00:18:28,240 Speaker 1: a dietician, I think we need to preference this by 436 00:18:28,280 --> 00:18:31,720 Speaker 1: saying alcohol isn't good. You don't need alcohol. Of course 437 00:18:31,760 --> 00:18:34,480 Speaker 1: it's enjoyable, but it's not something that we ever write 438 00:18:34,520 --> 00:18:36,840 Speaker 1: into client meal plans, is it, And it's not something 439 00:18:36,880 --> 00:18:39,520 Speaker 1: we recommend, you know, really at all. So it's really 440 00:18:40,240 --> 00:18:43,239 Speaker 1: as low alcohol as you can go, the better if 441 00:18:43,280 --> 00:18:44,960 Speaker 1: you can have. You know, if you're someone that doesn't drink, 442 00:18:44,960 --> 00:18:47,640 Speaker 1: it all wonderful, don't ever be peer pressured into drinking. 443 00:18:48,320 --> 00:18:51,080 Speaker 1: I think it's something that as a nation, you know, 444 00:18:51,200 --> 00:18:54,920 Speaker 1: ossies drink far too much, and there is nothing positive 445 00:18:54,920 --> 00:18:57,639 Speaker 1: from a health perspective about alcohol. It really is a 446 00:18:57,680 --> 00:18:59,600 Speaker 1: tox into the body. The body has to work very 447 00:18:59,600 --> 00:19:01,600 Speaker 1: hard to get clear it. And I really think we're 448 00:19:01,640 --> 00:19:05,119 Speaker 1: just a nation that drinks far too much and really 449 00:19:05,160 --> 00:19:08,080 Speaker 1: just normalizes our drinking behaviors as well, which isn't great. 450 00:19:08,080 --> 00:19:10,119 Speaker 1: But that's a topic for a whole nother conversation because 451 00:19:10,160 --> 00:19:12,800 Speaker 1: today we're talking about some of the healthier options. So 452 00:19:13,240 --> 00:19:15,399 Speaker 1: I think my top one Susie are always like a 453 00:19:15,480 --> 00:19:19,000 Speaker 1: dry white wine, a vocal im soda from out and 454 00:19:19,000 --> 00:19:21,640 Speaker 1: everyone's getting cocktails. I'll just get a mahido, but it's 455 00:19:21,680 --> 00:19:23,560 Speaker 1: really rare to find. And I was talking about this 456 00:19:23,600 --> 00:19:26,359 Speaker 1: with a client today, actually cocktails at a cafe or 457 00:19:26,359 --> 00:19:28,600 Speaker 1: a bar that don't use sugar syrup. And she was 458 00:19:28,640 --> 00:19:31,000 Speaker 1: saying she waitress for years and worked in bars for 459 00:19:31,119 --> 00:19:33,240 Speaker 1: years all through the valley in Brisbane, and she said, 460 00:19:33,240 --> 00:19:35,760 Speaker 1: they use sugar syrup in a lot of cocktails because 461 00:19:35,760 --> 00:19:38,480 Speaker 1: the quality of the spirits is so bad it masks 462 00:19:38,560 --> 00:19:41,560 Speaker 1: the tastes. So you will very rarely get a cocktail 463 00:19:41,600 --> 00:19:44,080 Speaker 1: that doesn't have tons of sugar syrup in it, which 464 00:19:44,119 --> 00:19:46,359 Speaker 1: obviously drives up the calories and drives up the sugar. 465 00:19:46,560 --> 00:19:48,880 Speaker 1: So I think at this time of year, avoiding all 466 00:19:49,080 --> 00:19:51,520 Speaker 1: cocktails if you're not making them yourself, is probably a 467 00:19:51,560 --> 00:19:54,840 Speaker 1: really good health conscious thing to do. And looking for 468 00:19:54,880 --> 00:19:59,200 Speaker 1: ones like lower alcohol wines, lighter beers, and even champagne 469 00:19:59,280 --> 00:20:01,960 Speaker 1: is one of the lower alcohol options as well, particularly 470 00:20:01,960 --> 00:20:03,960 Speaker 1: if you're getting a nice type like a nice French 471 00:20:04,040 --> 00:20:06,600 Speaker 1: champagne or something you can just sip on a glass 472 00:20:06,600 --> 00:20:08,879 Speaker 1: over sort of a longer period of time and really 473 00:20:08,960 --> 00:20:11,919 Speaker 1: just enjoyed that. I think that's probably one of the 474 00:20:11,960 --> 00:20:14,040 Speaker 1: better things you can do from a health perspective if 475 00:20:14,040 --> 00:20:15,880 Speaker 1: you choose to have one or two drinks. 476 00:20:16,000 --> 00:20:19,000 Speaker 4: I think my reference for clients is a glass of 477 00:20:19,000 --> 00:20:21,719 Speaker 4: alcohol should last you forty minutes, and quick drinkers will 478 00:20:21,760 --> 00:20:25,359 Speaker 4: be just horrified because that is really sipping slowly. I 479 00:20:25,400 --> 00:20:27,639 Speaker 4: think one of the best things is that when you 480 00:20:27,760 --> 00:20:31,160 Speaker 4: go to the alcohol shops, they've got an increasing range 481 00:20:31,240 --> 00:20:35,679 Speaker 4: of low calorie, cleaner options, particularly in those kind of 482 00:20:35,760 --> 00:20:38,960 Speaker 4: UDL drinks. Like traditionally when that was like Southern comfort 483 00:20:39,000 --> 00:20:42,159 Speaker 4: and coke and bourbon and coke, the premixes, they just 484 00:20:42,240 --> 00:20:44,720 Speaker 4: had so much sugar in them, and still do those 485 00:20:44,800 --> 00:20:47,959 Speaker 4: very traditional ones, but that new range of kind of 486 00:20:48,080 --> 00:20:51,280 Speaker 4: modern ones can be really low, you know, as little 487 00:20:51,280 --> 00:20:54,719 Speaker 4: as sort of sixty calories per serve, no added sugar. 488 00:20:54,840 --> 00:20:57,840 Speaker 4: So there's certainly a growing range of those available. If 489 00:20:57,880 --> 00:20:59,840 Speaker 4: you're buying your own and taking them to a party, 490 00:21:00,359 --> 00:21:02,800 Speaker 4: I would have to agree with you with cocktails, anything 491 00:21:02,840 --> 00:21:05,959 Speaker 4: mix I've I got to a function and they've got 492 00:21:06,000 --> 00:21:08,240 Speaker 4: a cocktail, I'll never take it because it's just so 493 00:21:08,400 --> 00:21:10,400 Speaker 4: high in calories and sugar, like you're looking at least 494 00:21:10,400 --> 00:21:12,639 Speaker 4: two hundred if not closer to four in a large 495 00:21:12,680 --> 00:21:16,800 Speaker 4: thing like a mehido, whereas things like margaritas and things 496 00:21:16,840 --> 00:21:19,720 Speaker 4: tend to be a lot smaller, so you get less 497 00:21:19,800 --> 00:21:23,040 Speaker 4: in them and hence less volume of sugary mixes. And 498 00:21:23,080 --> 00:21:24,560 Speaker 4: if you're mixing it home, you can do things like 499 00:21:24,600 --> 00:21:26,879 Speaker 4: the diet cranberry with vodka, or you can do your 500 00:21:26,880 --> 00:21:29,520 Speaker 4: own vod climb and soda. So I think making them 501 00:21:29,560 --> 00:21:31,840 Speaker 4: yourself is a much better choice. I think when it 502 00:21:31,840 --> 00:21:34,160 Speaker 4: comes to beer again, you can get the lower cow 503 00:21:34,320 --> 00:21:36,440 Speaker 4: you sort of the lower alcohol beers have got a 504 00:21:36,480 --> 00:21:38,640 Speaker 4: lot less than just the low sugar beer because beer 505 00:21:38,680 --> 00:21:40,520 Speaker 4: doesn't have a lot of sugar anyway, it's a bit 506 00:21:40,560 --> 00:21:43,600 Speaker 4: of a health halo. Really, it's still got the alcohol content. 507 00:21:43,640 --> 00:21:45,960 Speaker 4: So it's the lower alcohol beers that are much lower. 508 00:21:46,200 --> 00:21:48,679 Speaker 4: And the same with the lower alcohol wines. Now I 509 00:21:48,680 --> 00:21:51,959 Speaker 4: saw there's zero Geeson, who we'd mentioned before, is now 510 00:21:51,960 --> 00:21:54,440 Speaker 4: available in woolies. I saw, and they've got zero alcohol, 511 00:21:54,840 --> 00:21:57,600 Speaker 4: very low calorie. And then you can also find the 512 00:21:57,720 --> 00:22:00,439 Speaker 4: lighter varieties of wine that I want to say, like 513 00:22:00,520 --> 00:22:04,120 Speaker 4: eight percent alcohol versus twelve and thirteen, so significantly lower 514 00:22:04,160 --> 00:22:07,439 Speaker 4: in calories. Because when we're drinking it's not the sugar. 515 00:22:07,480 --> 00:22:09,719 Speaker 4: Everyone thinks it's the sugar and alcohol. It's the problem. 516 00:22:09,960 --> 00:22:12,400 Speaker 4: It's the alcohol itself. It's got almost as many calories 517 00:22:12,400 --> 00:22:15,480 Speaker 4: as fat twenty seven killer jewels per gram. And the 518 00:22:15,520 --> 00:22:17,480 Speaker 4: problem is when you are drinking, the body will be 519 00:22:17,520 --> 00:22:19,480 Speaker 4: in storage mode, so any food that you eat with 520 00:22:19,520 --> 00:22:21,879 Speaker 4: it will be more likely to be stored. And so 521 00:22:22,000 --> 00:22:23,960 Speaker 4: because we tend to eat fried and fatty foods when 522 00:22:23,960 --> 00:22:26,280 Speaker 4: we are on the drink, cheese platters and dips and 523 00:22:26,320 --> 00:22:28,760 Speaker 4: deep fried food at the pub, that's why it's linked 524 00:22:28,800 --> 00:22:30,800 Speaker 4: to weight gain. It's not the alcohol itself. It's just 525 00:22:30,840 --> 00:22:34,520 Speaker 4: that it's very high calories and hencelyan andised recommendation to 526 00:22:34,840 --> 00:22:37,360 Speaker 4: avoid any extra mixes and sugars through it if you can, 527 00:22:37,400 --> 00:22:39,600 Speaker 4: and that will keep the overall amount down. I think 528 00:22:39,640 --> 00:22:41,320 Speaker 4: you just got to be really mindful of the poor 529 00:22:41,440 --> 00:22:43,240 Speaker 4: and really just make sure you're putting that dash in 530 00:22:43,280 --> 00:22:45,760 Speaker 4: the bottom of large wine glasses. But yeah, if we 531 00:22:45,760 --> 00:22:47,560 Speaker 4: want it to be really sort of technical about what 532 00:22:47,640 --> 00:22:50,320 Speaker 4: calorie wise as lowest, it's certainly plain spriats like blood 533 00:22:50,320 --> 00:22:53,720 Speaker 4: column soda, those low sugar, low calorie premix drinks you 534 00:22:53,760 --> 00:22:56,120 Speaker 4: can get now in dawn Murphy's and in that sort 535 00:22:56,160 --> 00:22:59,280 Speaker 4: of young alcohol section of pre made drink and champagne 536 00:22:59,320 --> 00:23:02,200 Speaker 4: is one of the lowest, said about eighty calories per glass. 537 00:23:02,280 --> 00:23:05,720 Speaker 4: And then the light lower alcohol beers are all definitely 538 00:23:05,840 --> 00:23:09,159 Speaker 4: less calories overall. And my recommendation would be better to 539 00:23:09,240 --> 00:23:12,119 Speaker 4: sort of limit the number of days drinking overall when 540 00:23:12,160 --> 00:23:15,560 Speaker 4: it comes to managing alcohol intake over the holiday period, 541 00:23:15,640 --> 00:23:17,560 Speaker 4: and don't waste it if you go to functions and 542 00:23:17,600 --> 00:23:20,080 Speaker 4: events and it is poor quality alcohol, you know, swap 543 00:23:20,119 --> 00:23:22,600 Speaker 4: onto the soda water and save up to enjoy the 544 00:23:22,600 --> 00:23:24,720 Speaker 4: good quality stuff when you can, rather than just drink 545 00:23:24,760 --> 00:23:26,760 Speaker 4: the cheap stuff when it's there and free percent. 546 00:23:27,119 --> 00:23:29,520 Speaker 1: And I will also say, just to really drive our 547 00:23:29,560 --> 00:23:32,840 Speaker 1: point across all alcoholist calories, I remember talking to a 548 00:23:32,840 --> 00:23:34,720 Speaker 1: client once and she said, oh, I went out last 549 00:23:34,800 --> 00:23:36,399 Speaker 1: night and she went out with the guys in the 550 00:23:36,400 --> 00:23:38,240 Speaker 1: office and she was the only female there, and then 551 00:23:38,280 --> 00:23:41,000 Speaker 1: we're all drinking those celtzers. I think they're like kind 552 00:23:41,000 --> 00:23:43,359 Speaker 1: of vodka, you know, they're inny can seltzers And she goes, oh, 553 00:23:43,520 --> 00:23:44,480 Speaker 1: they've got nothing in them. 554 00:23:44,480 --> 00:23:46,240 Speaker 2: They're just a bit of soda water. And I was like, 555 00:23:46,280 --> 00:23:47,479 Speaker 2: what do you mean they've got nothing in there. 556 00:23:47,520 --> 00:23:49,560 Speaker 1: They're like vodka and something and she's like, yeah, but 557 00:23:49,560 --> 00:23:51,600 Speaker 1: there's no calories in them. I was like, what do 558 00:23:51,640 --> 00:23:54,840 Speaker 1: you mean all alcohols calories? And she's like, no, there's 559 00:23:54,880 --> 00:23:56,560 Speaker 1: no calories in them. The guys were telling me there's 560 00:23:56,560 --> 00:23:58,960 Speaker 1: no calories in them, and I was like, no, there is, 561 00:23:59,000 --> 00:24:01,320 Speaker 1: and there's at least, if not a little bit more, 562 00:24:01,359 --> 00:24:04,399 Speaker 1: depending on the brand that you're drinking. And she's like, oh, 563 00:24:04,400 --> 00:24:06,760 Speaker 1: that's why I woke up with the worst headache this morning. 564 00:24:06,760 --> 00:24:08,960 Speaker 1: And she's like, I had three and I drove home 565 00:24:09,000 --> 00:24:11,320 Speaker 1: and I was like, oh my goodness. So just the 566 00:24:11,359 --> 00:24:13,239 Speaker 1: marketing of these things, I think, you know, we need 567 00:24:13,240 --> 00:24:14,719 Speaker 1: to take a little look at them. Their celts as 568 00:24:14,720 --> 00:24:17,720 Speaker 1: are very much marketed as a low calorie, you know, 569 00:24:17,800 --> 00:24:20,639 Speaker 1: low alcohol, summer drink, you know, for weight loss. So 570 00:24:20,680 --> 00:24:23,240 Speaker 1: I think it's just very important to know that all alcohol, 571 00:24:23,359 --> 00:24:26,679 Speaker 1: unless you're drinking something that specifically says zero alcohol or 572 00:24:26,720 --> 00:24:30,119 Speaker 1: alcohol free, all alcohol has calories. And like Susie said, 573 00:24:30,240 --> 00:24:32,360 Speaker 1: it's not just a sugar that we're concerned about. It's 574 00:24:32,400 --> 00:24:34,800 Speaker 1: not just the mixer we're mixing it with a standard 575 00:24:34,840 --> 00:24:38,280 Speaker 1: shot of vodka has what Dozey sixty eighty calories per 576 00:24:38,359 --> 00:24:42,879 Speaker 1: shot of vodka sixty. Yeah, also what you're including with it, 577 00:24:42,960 --> 00:24:44,720 Speaker 1: and that's the same if you're having rum, if you're 578 00:24:44,720 --> 00:24:47,240 Speaker 1: having Scotch, if you're having you know, a glass of champagne. 579 00:24:47,400 --> 00:24:51,160 Speaker 1: All alcohol has calories, no matter what the labeling says. 580 00:24:51,160 --> 00:24:53,320 Speaker 1: And that's the thing in Australia, you actually don't have 581 00:24:53,400 --> 00:24:55,520 Speaker 1: to label the amount of calories or killer jewels on 582 00:24:55,560 --> 00:24:57,840 Speaker 1: an alcoholic drink, so you just need to kind of 583 00:24:57,840 --> 00:25:00,600 Speaker 1: have your smarts about you. And the lower cal options 584 00:25:00,600 --> 00:25:03,000 Speaker 1: will be the lighter alcohol. So if you're choosing something 585 00:25:03,040 --> 00:25:06,120 Speaker 1: that's you know, eight percent alcohol compared to twelve percent alcohol, 586 00:25:06,119 --> 00:25:08,119 Speaker 1: it will be the better choice because it's got a 587 00:25:08,119 --> 00:25:11,320 Speaker 1: lower amount of alcohol in it, therefore it's less calories. 588 00:25:11,480 --> 00:25:13,119 Speaker 1: So I think that was just an important point to 589 00:25:13,119 --> 00:25:15,960 Speaker 1: bring home because she was horrified, and I'm sure that 590 00:25:16,000 --> 00:25:17,600 Speaker 1: she's not the only one out there that thinks that 591 00:25:17,640 --> 00:25:19,800 Speaker 1: there's a lot of these drinks that are basically calorie 592 00:25:19,840 --> 00:25:23,320 Speaker 1: free or alcohol free, because it's that perception out there 593 00:25:23,359 --> 00:25:25,040 Speaker 1: that they're so good for you, you can have as many 594 00:25:25,080 --> 00:25:27,199 Speaker 1: as you want. Because I think the company was marketing 595 00:25:27,200 --> 00:25:29,880 Speaker 1: them was basically like nothing in them essentially. 596 00:25:30,040 --> 00:25:32,360 Speaker 4: Yeah, and you can understand how that could be perceived. 597 00:25:32,359 --> 00:25:34,480 Speaker 4: I've just done a quick google after you've been speaking, 598 00:25:34,520 --> 00:25:36,280 Speaker 4: and I did a trolley on this last year, and 599 00:25:36,320 --> 00:25:38,960 Speaker 4: I haven't been back and looked at them. They're not cheap, 600 00:25:39,000 --> 00:25:40,800 Speaker 4: we'll also say, so they don't miss you at the 601 00:25:41,000 --> 00:25:43,919 Speaker 4: checkout even though it's alcohol sparkling water. This is this one. 602 00:25:44,160 --> 00:25:46,199 Speaker 4: So this is four point five percent alcohol, so it's 603 00:25:46,240 --> 00:25:49,280 Speaker 4: about a third of a heavier glass of wine. So 604 00:25:49,760 --> 00:25:52,639 Speaker 4: and are significantly less than the spirit. It's only got 605 00:25:52,640 --> 00:25:54,960 Speaker 4: a gram of sugar and it's coming in eighty calories. 606 00:25:55,000 --> 00:25:57,320 Speaker 4: So the lowest alcoholic drinks I've ever seen is about 607 00:25:57,320 --> 00:26:00,200 Speaker 4: sixty col so this is about eighty. But yeah, it's 608 00:26:00,240 --> 00:26:02,720 Speaker 4: not nothing, you know what I mean. The nutrition label 609 00:26:02,760 --> 00:26:04,560 Speaker 4: looks like it's nothing, but it's still four point five 610 00:26:04,600 --> 00:26:07,479 Speaker 4: percent alcohol. Particularly we have four or us, so they 611 00:26:07,520 --> 00:26:09,840 Speaker 4: will have to they don't have to label the alcohol 612 00:26:10,040 --> 00:26:11,840 Speaker 4: on that nutrition label, but they do have to put 613 00:26:11,880 --> 00:26:14,359 Speaker 4: on the can four point five percent. But it's also 614 00:26:14,400 --> 00:26:16,480 Speaker 4: people don't necessarily have a reference to that, like what 615 00:26:16,480 --> 00:26:17,040 Speaker 4: does that mean? 616 00:26:17,119 --> 00:26:18,320 Speaker 2: What does it mean exactly? 617 00:26:18,520 --> 00:26:20,880 Speaker 4: Because you think it's sparkling water, so you think, oh, 618 00:26:21,000 --> 00:26:23,639 Speaker 4: it's just yeah, so I can completely understand how that 619 00:26:23,680 --> 00:26:26,280 Speaker 4: would be confusing. There is a whole range of these 620 00:26:26,960 --> 00:26:30,919 Speaker 4: ones that are quite expensive, but yeah, they're less concentrated, 621 00:26:30,920 --> 00:26:33,000 Speaker 4: a bit like a light beer, but certainly not free. 622 00:26:33,040 --> 00:26:35,920 Speaker 4: And yeah, still coming in at sixty eighty calories per serve. 623 00:26:36,080 --> 00:26:38,679 Speaker 4: So yeah, it doesn't come as a surprise to hear 624 00:26:38,680 --> 00:26:40,240 Speaker 4: that it is a little bit confusing. If it's got 625 00:26:40,280 --> 00:26:42,520 Speaker 4: a percentage alcohol in it, it still contains calories. 626 00:26:42,760 --> 00:26:45,400 Speaker 1: But I think, really like, we need to do better 627 00:26:45,400 --> 00:26:47,479 Speaker 1: with our laws around alcohol. It is something that so 628 00:26:47,520 --> 00:26:49,320 Speaker 1: many strains struggle with. I think we need to be 629 00:26:49,320 --> 00:26:51,560 Speaker 1: a little bit more transparent in terms of putting the 630 00:26:51,600 --> 00:26:54,080 Speaker 1: amount of calories on they're actually putting a nutrition label 631 00:26:54,119 --> 00:26:56,920 Speaker 1: on alcohol. Because you're right, like, what does four percent mean? 632 00:26:56,960 --> 00:26:59,199 Speaker 1: What does twelve percent mean? The average person? You and 633 00:26:59,240 --> 00:27:01,040 Speaker 1: I are like, well, I don't really even know what 634 00:27:01,040 --> 00:27:03,080 Speaker 1: that means. We can get out of our calculator and 635 00:27:03,080 --> 00:27:05,080 Speaker 1: figure out how many calories are in it, but the 636 00:27:05,119 --> 00:27:08,040 Speaker 1: average consumer looking at that doesn't really know. They'd be like, well, 637 00:27:08,080 --> 00:27:09,800 Speaker 1: this is a stronger alcohol one, or this is a 638 00:27:09,800 --> 00:27:12,760 Speaker 1: bit you know, less strength, but it really doesn't have 639 00:27:12,880 --> 00:27:15,600 Speaker 1: much significance to us from a health perspective. So I 640 00:27:15,640 --> 00:27:17,679 Speaker 1: really do think we need to do better with our 641 00:27:17,760 --> 00:27:21,440 Speaker 1: labeling of alcohol, particularly because there's so much underage drinking 642 00:27:21,480 --> 00:27:24,080 Speaker 1: going on and so much just binge drinking going on 643 00:27:24,119 --> 00:27:27,600 Speaker 1: in that sort of lateeen early twenties age group as well. 644 00:27:27,600 --> 00:27:29,520 Speaker 1: I wish that, you know, I had been aware of 645 00:27:29,560 --> 00:27:32,840 Speaker 1: how energy dense drinks were when I went through university 646 00:27:32,840 --> 00:27:35,119 Speaker 1: and that sort of thing, true, true, true, wonderful. Well, 647 00:27:35,160 --> 00:27:36,600 Speaker 1: I hope that gives our listeners a little bit of 648 00:27:36,640 --> 00:27:39,439 Speaker 1: food for thought or drink for thought on today's episode. 649 00:27:39,560 --> 00:27:41,639 Speaker 1: So that brings us to the end of the episode. 650 00:27:41,680 --> 00:27:44,360 Speaker 1: As we said, we have a very exciting Nutrition Couch 651 00:27:44,440 --> 00:27:47,040 Speaker 1: product review your book coming very soon, which you can 652 00:27:47,080 --> 00:27:49,920 Speaker 1: purchase for yourself as a cheeky little Christmas present because 653 00:27:50,040 --> 00:27:52,360 Speaker 1: let's be honest, you deserve it, or for a loved 654 00:27:52,359 --> 00:27:54,680 Speaker 1: one as well. You'll find in there, SUSI and I 655 00:27:54,720 --> 00:27:57,800 Speaker 1: am in my recommendations for our top my favorite products 656 00:27:57,800 --> 00:28:00,200 Speaker 1: in the supermarket to save you hours and time. I'm 657 00:28:00,400 --> 00:28:02,679 Speaker 1: looking at all of the nutrition labels and there's so 658 00:28:02,720 --> 00:28:05,119 Speaker 1: many products that we've never even even talked about on 659 00:28:05,160 --> 00:28:08,240 Speaker 1: the Nutrition Couch podcast as well. So definitely a hot 660 00:28:08,280 --> 00:28:10,359 Speaker 1: item that you can put into your cart and you 661 00:28:10,560 --> 00:28:11,920 Speaker 1: just give to all of your loved ones. It's a 662 00:28:12,000 --> 00:28:14,719 Speaker 1: very practical resource. So that will be on our website, 663 00:28:14,800 --> 00:28:17,480 Speaker 1: the nutritioncouch dot com, very very soon. 664 00:28:17,800 --> 00:28:20,480 Speaker 2: We will catch you guys next week. Have a great week.