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Speaker 1: Do you constantly feel as if you're doing all of

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Speaker 1: the right things when it comes to your eating and

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Speaker 1: exercise but getting no results. Are you paying a personal trainer,

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Speaker 1: maybe you're eating even seeing a dietitian or a naturopath

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Speaker 1: to help you get back to your best body, but

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Speaker 1: nothing is happening on the scale and you're getting increasingly frustrated.

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Speaker 1: On today's episode of The Nutrition Couch, we chat what

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Speaker 1: it really means to be really doing the work and

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Speaker 1: some of the signs that you may or may not

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Speaker 1: be doing just what you think you should be doing.

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Speaker 2: Hi, I'm Leanne.

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Speaker 1: Wood and I'm CP Barrel, and together we bring you

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Speaker 1: The Nutrition Couch, the weekly podcast that keeps you up

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Speaker 1: to date on everything that you need to know in

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Speaker 1: the world of nutrition, as well as doing all good work.

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Speaker 1: Today we share some new data that shares the top

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Speaker 1: four nutrients that up to sixty percent of people worldwide

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Speaker 1: are deficient in.

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Speaker 2: We found a new veggie fry option at the.

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Speaker 1: Supermarket, and our listener question is all about how to

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Speaker 1: build and nourishing and healthy smoothie. So to kick us

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Speaker 1: off today, Susie, I've got a little bit of I

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Speaker 1: think a story to tell this week about a client

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Speaker 1: who perhaps wasn't doing the work she thought she was,

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Speaker 1: and then what she was she was seeing some really

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Speaker 1: great results. So I'll pass over to you to kick

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Speaker 1: us through today's little case studied chat.

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Speaker 3: Yeah.

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Speaker 4: I think this is always a good one, and we

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Speaker 4: do mention it on occasion, just talking about our clients

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Speaker 4: and what we're seeing and just little sort of tidbits

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Speaker 4: we pick up through the weeks. But I think it

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Speaker 4: is always worthy of discussion because I have no doubt

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Speaker 4: that if you're listening to our podcast, you probably are

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Speaker 4: pretty healthy in the sense that you have an interest

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Speaker 4: in nutrition, you probably exercise regularly, and you're really trying

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Speaker 4: to always do better, be better, get better results, strive

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Speaker 4: for different goals.

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Speaker 3: And that's great.

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Speaker 4: That's why we love putting the podcast together so much.

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Speaker 4: We get so much amazing feedback on our social media

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Speaker 4: about people have had amazing results that even.

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Speaker 3: I'm shocked about. At times.

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Speaker 4: You know, people will write and say they've lost ten

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Speaker 4: kilos or they've changed this, and it's such satisfying, fulfilling work.

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Speaker 4: So I think that even though we have kind of

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Speaker 4: coveted at times, it will always resonate for different reasons.

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Speaker 4: And I think the reason that it was on my

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Speaker 4: mind was that I noticed my clients would describe and

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Speaker 4: this isn't one client in particular, this is just a

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Speaker 4: broad observation across the board.

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Speaker 3: And I'll notice that.

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Speaker 4: When my clients are describing all the things that they've done,

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Speaker 4: they'll say, I've been to pilates, or I've been to

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Speaker 4: my physio class each week, or I've started to track

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Speaker 4: my steps, or I have cut back on alcohol. But

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Speaker 4: when I really get to the nitty gritty, they are

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Speaker 4: pitting their outcomes on ticking the box on something. Okay,

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Speaker 4: I've done that, I should then get results. But when

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Speaker 4: we take a bit of a deep dive, they're still

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Speaker 4: not actually doing the work, because the work is pushing

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Speaker 4: yourself at the gym. It's not just getting to the gym.

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Speaker 4: The work is not eating the extra or making sure

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Speaker 4: you're having those two to three cups of salad or bench.

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Speaker 4: So they sort of make a couple of positive actions,

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Speaker 4: which is good, but then they're like, Okay, I've done

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Speaker 4: I should get the results that I'm looking for, And

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Speaker 4: it's just not always that tightness or specificity that's required.

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Speaker 3: And so I want people to be thinking about.

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Speaker 4: Whilst I may be ticking the box on a basic

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Speaker 4: exercise basic healthy eating, are you then actually taking it

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Speaker 4: to the next level and.

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Speaker 3: Doing the work.

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Speaker 4: Are you cutting up and preparing your salad and vegetables

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Speaker 4: to have it every single meal so you're not just

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Speaker 4: grabbing your nut bar or cheese and crackets, but then

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Speaker 4: you've got that container of fresh food as well. Are

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Speaker 4: you saying no to the extras that slipping in and

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Speaker 4: making sure that you're only eating out once or twice

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Speaker 4: a week because that's generally higher calorie meals and higher

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Speaker 4: calorie food.

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Speaker 3: Are you taking every.

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Speaker 4: Opportunity to move more as opposed to going to the

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Speaker 4: gym once a day and then saying that I'm done.

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Speaker 3: So I think it's a good reflection.

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Speaker 4: I might be doing well, I might be making good choices,

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Speaker 4: but am I actually doing the work? And a reminder

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Speaker 4: that going and seeing a health professional, a physio, a dietitian,

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Speaker 4: a doctor is not actually the work. The work is

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Speaker 4: when you actually make that extra effort to take it

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Speaker 4: to the next level. And I noticed that a lot

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Speaker 4: when I've had clients who I haven't seen for quite

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Speaker 4: some time and they may come back for their some

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Speaker 4: more sessions, or you know, they might have had a

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Speaker 4: break because things are happening in the family, or I

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Speaker 4: might have been unwell and be like, right, I'm ready

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Speaker 4: to start, and they're very, very keen to make an appointment,

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Speaker 4: and I'll say, let's get a week of diaries and

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Speaker 4: work first, because that's what I need to do my job.

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Speaker 4: I need you to have done your work and then

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Speaker 4: I can do my work. The work is not coming

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Speaker 4: to see me. That's facilitating the work. So that what

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Speaker 4: springs to mind, Are you actually doing all the things

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Speaker 4: that you could be doing before you get advice from

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Speaker 4: a health professional. Are you pretending that that is doing

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Speaker 4: the work by going and seeing the health professional when

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Speaker 4: really you could have started the exercise beforehead you could

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Speaker 4: have had a week of healthy eating before.

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Speaker 3: And you know, that reminds me of land someone.

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Speaker 4: My best clients are clients you've come after they've already

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Speaker 4: started the work and they've lost five, ten, twenty kilos

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Speaker 4: and then they're coming for that next level.

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Speaker 3: Because you can always do things.

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Speaker 4: And take it to the next level yourself, whether it's

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Speaker 4: training harder, actually shifting moving training, whether it's increasing vegetable intake,

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Speaker 4: which very few of us ever get enough of, whether

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Speaker 4: it's really evaluating your portions, whether it's giving yourself permission

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Speaker 4: to have way too many treats, because I see the

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Speaker 4: treats slip in multiple times a day. You know, there's

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Speaker 4: the macaron at the coffee shop that you've had, then

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Speaker 4: there's the hot chocolate after dinner, and then there's also

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Speaker 4: the chocolate. Like it's all those little permissions and little

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Speaker 4: extras that slip in. So I think it's just a

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Speaker 4: good chat in general to remind ourselves that you actually

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Speaker 4: have to do something as opposed to think you're doing

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Speaker 4: something by seeing someone else.

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Speaker 1: And I just want to hirelight a couple of really

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Speaker 1: positive examples that I've had from clients in the last

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Speaker 1: few weeks, quote unquote doing the work because I agree

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Speaker 1: with you just sort of ticking the box and saying

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Speaker 1: I got to the gym or I added some vegetes

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Speaker 1: to my dinner. That's great and it's a really helpful

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Speaker 1: thing to do. But if the goal is to drop

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Speaker 1: some body fat and see that scale going in a

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Speaker 1: downward trajectory, you have to regularly do the work. Ie,

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Speaker 1: you have to do it consistently like you actually have

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Speaker 1: to do it consistently day in, day out, weekday, weekend,

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Speaker 1: you know, special occasion on holidays. You have to consistently

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Speaker 1: do the work. You don't need to be perfect, but

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Speaker 1: you have to be fairly consistent eighty to ninety percent

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Speaker 1: of the time. Particularly if you have a bigger weight

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Speaker 1: loss goal, or if you're very close to your goal

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Speaker 1: ie you've only got say the last three to five

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Speaker 1: kilos to lose, that tightness really really needs to be there.

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Speaker 1: So one of my clients, and the work quote unquote

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Speaker 1: looks really different for everybody, because one of my clients

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Speaker 1: were really working on decades of what I would call

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Speaker 1: that poorer relationship with food, poorer body image sort of

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Speaker 1: issues as well, and really a background of skipping meals

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Speaker 1: and then overeating and almost giving herself permission to kind

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Speaker 1: of binge eat sweets or sugar later on in the night.

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Speaker 1: And so doing the work is really that self care.

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Speaker 1: It's prepared, sharing meals in advance. It's consciously going out

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Speaker 1: of her way to stop and take a lunch, break,

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Speaker 1: stop and break for dinner, not just push through and

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Speaker 1: not just eat off the kid's plate, actually prepare a

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Speaker 1: meal for herself. So doing that work gets her those

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Speaker 1: fabulous results. When she's eating regularly and she's regularly putting

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Speaker 1: fuel into her body, she gets fabulous results. Whereas the

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Speaker 1: old behaviors in her full back pattern is very easy

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Speaker 1: to skip a meal in order to give herself permission

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Speaker 1: to overat later on, and we know time and time

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Speaker 1: again that that's not a strategy that works for her

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Speaker 1: or makes her successful long term.

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Speaker 2: So doing the work for her is.

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Speaker 1: All about planning ahead and actually eating regularly versus cutting

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Speaker 1: back or skipping meals, which I know a lot of

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Speaker 1: people do. And then I've had other clients who the

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Speaker 1: work is really just consciously being aware of what they

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Speaker 1: are having, because all of these little things creep in,

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Speaker 1: like a second milky coffee each day, which you don't

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Speaker 1: think makes a big difference, and for a lot of

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Speaker 1: people it doesn't, but for somebody in a really tight

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Speaker 1: calorie budget, a second coffee, three squares of chocolate instead

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Speaker 1: of two, and an extra little bit of thrown into

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Speaker 1: the smoothie in the morning can be the difference of

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Speaker 1: you know, three four hundred grams on the scale or

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Speaker 1: just one hundred grams on the scale.

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Speaker 2: And for others, it might be.

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Speaker 1: You know, the work is, yeah, they go to the

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Speaker 1: gym five days a week, which is amazing, but the

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Speaker 1: nutrition isn't quite there, or breakfast is often skipped and

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Speaker 1: then it's a bit of a high calorie lunch, and

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Speaker 1: then you know, there's permission to have a little bit

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Speaker 1: more alcohol during the day. Or they might be going

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Speaker 1: to a work function where all of the food and

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Speaker 1: all of the alcohol is catered. Then they're having three

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Speaker 1: glasses of wine, and I have to challenge them and say,

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Speaker 1: you know, is a work function somewhere where we really

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Speaker 1: want to spend three glasses of wine? Whereas I much

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Speaker 1: rather you just had one beautiful glass of like French

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Speaker 1: champagne versus three kind of crappier glasses of champagne at

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Speaker 1: a work function. Where is that where you really want

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Speaker 1: to be having three drinks? So that work portion looks

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Speaker 1: very different for a lot of our clients, and it

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Speaker 1: is very different for all of us. But it's really

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Speaker 1: taking that step back and saying, well, why am I

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Speaker 1: not getting the results that I want? And what is

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Speaker 1: the thing that I need to do a little bit better,

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Speaker 1: a little bit more consistently, or just pay that little

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Speaker 1: bit more time tension too, because for many of us

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Speaker 1: it is it is just a totally different area. But

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Speaker 1: for all of us, if we can just tighten it

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Speaker 1: up and lock it down that little bit, we often

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Speaker 1: do see those great results on the scale.

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Speaker 2: The next week.

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Speaker 4: We just have a little deciphering of your abbreviation PB.

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Speaker 4: Please for our listeners who may not be familiar with

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Speaker 4: Dietishian abbreviations.

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Speaker 2: Peanut butter. Iver knows what PV is, do they?

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Speaker 3: I don't know.

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Speaker 4: I just thought that we needed to do it. Actually,

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Speaker 4: I want to ask you in a second about.

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Speaker 2: Your pump peanut butter.

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Speaker 4: Peanut butter, and we always stress about peanut butter because

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Speaker 4: like it serves a tea spirited, everyone has massive amounts.

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Speaker 3: I want to ask you in a minute actually about.

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Speaker 4: Your what's it a pumpkin spice laste because I saw

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Speaker 4: that at Starbucks this week too.

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Speaker 3: I know you love those.

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Speaker 2: It's not good.

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Speaker 3: Yeah, just going back to the discussion.

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Speaker 4: Actually, the work is also, you said, the planning, because

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Speaker 4: I can't tell you how many clients I have who

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Speaker 4: do really well in their own environment, but as soon

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Speaker 4: as they're out of context. A work conference in particular,

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Speaker 4: they don't have or haven't developed that skill yet to think, oh,

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Speaker 4: I need to take some food with me, or I

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Speaker 4: need to order something, and I'll spend a lot of

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Speaker 4: time on that because you can never assume that when

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Speaker 4: you go away from your environment the food options will

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Speaker 4: be healthy. You become the victim of the environment and

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Speaker 4: very rarely is it healthy. So that's another example of

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Speaker 4: the work. Have you preempted certain situations where you may

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Speaker 4: need to plan ahead, take some food, etc. The other

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Speaker 4: major one I see all the time slipping in that

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Speaker 4: undoes so much of our work is fries. If I

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Speaker 4: see another food diary with a few chips off someone's plate,

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Speaker 4: like I did an article a few years ago about

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Speaker 4: frides and I think it serves like seven or eight

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Speaker 4: that's sort of the equivalent of over one hundred calories.

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Speaker 4: So that's the work. So yeah, I thought it was

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Speaker 4: just a good time of year, coming to that end

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Speaker 4: of the year where a lot of our listeners will

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Speaker 4: pick up their exercise, they want to get back into

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Speaker 4: their summer clothes.

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Speaker 3: They might be preparing for a.

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Speaker 4: Summer holiday, and you know, getting a bit resentful that

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Speaker 4: they're going to the gym and they're eating well, or

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Speaker 4: their perception is they're eating well, But the question is

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Speaker 4: is there any other work you can do to take

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Speaker 4: it to the next level? And yeah, tell me what's

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Speaker 4: the pumpkin spice latte? Because it's Halloween coming up and

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Speaker 4: I saw them in Starbucks. Is it like a syrup?

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Speaker 1: I don't even know what's in it, but it's it's delicious,

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Speaker 1: and it's my favorite thing.

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Speaker 2: It's my obsession.

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Speaker 1: When we went to America a couple of times and

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Speaker 1: I didn't actually realize they did them over in austraat

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Speaker 1: until David texts me one day because there's a Starbucks

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Speaker 1: near his work in the city and he's like, a

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Speaker 1: few years ago, do you know they make pumpkin spice

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Speaker 1: lattes here? That was like my US treats. And when

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Speaker 1: we've been in too, like you know, I've been to

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Speaker 1: New York or a Hawaii before, I'm like, that's what

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Speaker 1: I get. It's delicious and it's only out it's around

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Speaker 1: this time of year, which is there. I think like

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Speaker 1: there must be coming into spring or something for them

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Speaker 1: for four yeah, yeah, yeah, but it's gone. It's gone

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Speaker 1: by the time that Halloween hits. I'm pretty sure so

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Speaker 1: I don't know what's in it. I think it's like

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Speaker 1: it's some sort of sugar syrup, Like whenever I watch

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Speaker 1: them do it, it's three pumps of syrup, so it's

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Speaker 1: a lot of sugar. Then I think there must be

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Speaker 1: some sort of like mixed spice or some sort of

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Speaker 1: cinnamon and nutmeg or something, some spice cot a combo.

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Speaker 2: And then I just get it in a normal latte.

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Speaker 1: And then they always ask you want whiped cream on

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Speaker 1: top of my Oh no, that's that's too much, Like

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Speaker 1: it's overly sweet. I always ask for two pumps, not three.

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Speaker 1: I get it less sweet, and then I just get

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Speaker 1: it on plane.

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Speaker 2: I just get it on skimmul.

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Speaker 1: Yeah, you can definitely add cream to it. Then you

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Speaker 1: can get it in like an ice version as well.

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Speaker 1: It's a lot like it's definitely like a treat. But

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Speaker 1: I find them delicious.

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Speaker 2: I love it. It's something about the spice combo I'm

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Speaker 2: obsessed with.

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Speaker 4: And you can definitely replicate that with things like cinnamon

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Speaker 4: just in a froth if you're making cappuccino or latte

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Speaker 4: at home. But what I do at Starbucks because I

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Speaker 4: do like it's tachy. I know don't judge me. I

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Speaker 4: love the Starbucks because it reminds me of being in Hawaii.

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Speaker 4: But whenever I order one of the drinks, I will

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Speaker 4: say things, well, obviously, no weird, but also I'll say

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Speaker 4: for half syrup or just one pump because they will

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Speaker 4: pump two or three and that's all sugar, so I'll

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Speaker 4: say one. And I know in the States they've got

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Speaker 4: sugar free syrups. I don't know if they have them here,

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Speaker 4: but that's a good example that it is easy to

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Speaker 4: adjust things when you're out. If you do enjoy something

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Speaker 4: and I'm like you, like a Starbucks drink would probably

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Speaker 4: be to at least two hundred calories.

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Speaker 3: It's kind of like a.

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Speaker 4: Small meal, So it is that fits the you don't

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Speaker 4: have that and food, you know what I mean, Like

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Speaker 4: that is kind of the treat occasion.

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Speaker 3: It's like a SMOOTHI which we're going to talk about

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Speaker 3: in a while.

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Speaker 4: But moving on the end, I actually just found a

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Speaker 4: great set of data that came out this week looking

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Speaker 4: at nutrient deficiencies around the world. Now, when you look

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Speaker 4: at global nutrition, obviously there's the impact of third world

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Speaker 4: countries who don't have access to a number of or

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Speaker 4: range and abundance of nutrient rich food.

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Speaker 3: But I did think it.

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Speaker 4: Was relevant in terms of a general discussion because Australia

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Speaker 4: still can have up to twenty five percent deficiency in

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Speaker 4: some of those key nutrients, and that the article was

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Speaker 4: headlined that there's four key nutrients that over sixty percent

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Speaker 4: of people worldwide are low in the diets of. Now

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Speaker 4: that isn't to say that sixty percent of Australians would

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Speaker 4: be low. It's more likely, of course countries that don't

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Speaker 4: have access to.

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Speaker 3: Food like this.

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Speaker 4: But in terms of still high risk in the diets

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Speaker 4: of Australians, we actually are quite low, up to twenty

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Speaker 4: five percent, even in these nutrients. So the first one

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Speaker 4: is iodine. It's estimated that five point one billion people

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Speaker 4: sixty eight percent of the world's population is low is

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Speaker 4: deficient in that key nutrient, and it is certainly worth

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Speaker 4: a discussion here in Australia because our soil is exceptionally

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Speaker 4: low in the nutrient idine, and particularly our women of

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Speaker 4: childbearing ages are a very high risk of idine deficiency,

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Speaker 4: which is one of the reasons that thyroid dysfunction is

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Speaker 4: so very common here. Myself, I've had a friend who's

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Speaker 4: lost her thyroid recently, so certainly it impacts us. But

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Speaker 4: the key take of message is are you getting enough

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Speaker 4: iodine listening now, we used to wash the milk processing

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Speaker 4: equipment in a solution that contained iodine, so we would

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Speaker 4: get it often through dairy, but that process has changed

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Speaker 4: so we don't get as much in dairy anymore, although

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Speaker 4: we do get some. But the richest dietary sauce is

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Speaker 4: to just tick the box on our IODI salt. Now,

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Speaker 4: I would suggest when you're making salad, dressing or using

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Speaker 4: soli at home to season that you use the one

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Speaker 4: that has added iodine to it, because I think the

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Speaker 4: risk of idin is or thyroid issues are much higher

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Speaker 4: than the risk of having a bit too much salt.

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Speaker 4: If you're having salt with fresh food like salad and soup,

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Speaker 4: I'm not concerned. But the other rich sources are shellfish,

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Speaker 4: so things like your pol of oysters or seafood. Seaweed

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Speaker 4: a very rich sauce, so if you like seaweed snacks,

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Speaker 4: she a great way to get some. And we do

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Speaker 4: get a little from dairy and a little from bread,

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Speaker 4: but certainly i'd be hoping that you would at least

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Speaker 4: be getting some die salt or seafood on a daily

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Speaker 4: basis to check the box, particularly if you're a female

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Speaker 4: and going through those child bearing years, because it has

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Speaker 4: a significant impact of cognitive development and children and metabolic

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Speaker 4: function long term. The next one land that surprised me

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Speaker 4: was vitamin E and estimated that five billion or sixty

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Speaker 4: seven percent of the world's population is low or deficient

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Speaker 4: in vitamin E, and I hadn't actually heard that before. Now.

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Speaker 4: The truth is that vitamin E is also only found

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Speaker 4: in a small handful of foods, including nuts, seeds, and eggs,

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Speaker 4: which means if you don't eat nuts and seeds often

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Speaker 4: and or in a country perhaps it doesn't have access

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Speaker 4: to eggs, it is certainly an issue. So my take

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Speaker 4: home message for that is if you're using extraversion olive oil,

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Speaker 4: avocado or avocado oil, and you're cooking and have a

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Speaker 4: serve of nuts of seeds each day, which is certainly

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Speaker 4: what Leanna and I recommend for good health, you would

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Speaker 4: be getting that. But it's certainly worth checking because if

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Speaker 4: you don't like nuts or eggs, for example, it's only

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Speaker 4: in a small handful of foods.

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Speaker 3: Apart from that, have I missed anything else that's in

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Speaker 3: vite menu.

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Speaker 2: I don't think. No, it's mostly nuts, seeds and eggs.

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Speaker 1: And when you think about that that as a country

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Speaker 1: like Australia, we're very fortunate, but in somewhere like a

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Speaker 1: third world country, those are very expensive items. And I know,

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Speaker 1: I look, you know clients even in Australia that wouldn't

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Speaker 1: be able to afford to have nuts and seeds every

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Speaker 1: single day. And then things like eggs, I just I

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Speaker 1: guess what country like if you're not a country that

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Speaker 1: regularly eats eggs, or they're not found that regularly there,

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Speaker 1: or maybe you've got allergies, those sorts of things can

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Speaker 1: impact it as well. But I think nuts and seeds

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Speaker 1: are the most prevalent source, and they are expensive types

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Speaker 1: of foods, and so I think, you know, vitamin is

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Speaker 1: a really powerful anti inflammatory nutrient as well, So we

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Speaker 1: really want to try to get it in through our

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Speaker 1: diet because it is a really powerful antioxidant. But like

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Speaker 1: you said, it is mostly found in the nuts and

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Speaker 1: the seeds, So really trying to focus on getting a

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Speaker 1: good serving of some of that in each day.

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Speaker 3: Right the next one.

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Speaker 4: It won't come as a surprise to our listeners is

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Speaker 4: calcium with five billion or sixty six percent of the

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Speaker 4: worst population with low or deficient levels. Now, calcium is

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Speaker 4: pre for castrong, bones and teeth, also for the functioning

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Speaker 4: for heart, the muscles, the nerves, and I think in

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Speaker 4: my experience those at highest risk of people who don't

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Speaker 4: consume dairy or I have swapped to plant based milks

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Speaker 4: that are not fortified with calcium. So just to remind you,

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Speaker 4: if you are someone who prefers almond milk, soy milk,

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Speaker 4: oat milk, that you do primarily use one that has

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Speaker 4: calcium added. Or if your primary source of those plant

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Speaker 4: based milks is from your coffee from a brewster, just

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Speaker 4: check that the brand they're using also has calcium added.

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Speaker 4: Certainly a massive issue for pery and postmenopause or women

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Speaker 4: whose demands are as high as thirteen hundred milligrams per day.

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Speaker 4: But the and the truth is if you haven't had

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Speaker 4: it when you're younger and have built that bone strength,

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Speaker 4: it really is difficult.

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Speaker 3: To build boat again. You know, at that level if

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Speaker 3: you've already low have osteopedia.

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Speaker 4: So the other I think key message for our listeners

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Speaker 4: is if you know that you haven't been a big

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Speaker 4: consumer of dairy throughout your adult life, it's probably worth

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Speaker 4: getting a bone density scanned to see if you are

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Speaker 4: at risk of osteopenia, because at least then you are

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Speaker 4: aware of the important of resistance training to build strengthen

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Speaker 4: your bones. You may need to take a calcium supplement

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Speaker 4: because it's an issue. You'll know people who have got

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Speaker 4: osteoporotus osteopenia. It comes up all the time, even with

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Speaker 4: our own clients. So certainly if you're in your thirties

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Speaker 4: or forties and are not massive dairy consumers, it's worth

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Speaker 4: getting a bone density scan to see if you are

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Speaker 4: at risk, even though we're in a country where those

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Speaker 4: nutrients are abundantly available.

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Speaker 3: Other plant based.

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Speaker 4: Sauces are almonds, leafy greens, but really it's in highest

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Speaker 4: quantities that have well absorbed calcium in dairy food, and

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Speaker 4: our favorite food if you are a plant based diet

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Speaker 4: follower is unhuld Ha chare Hemi because I think a

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Speaker 4: tablespoon's got like a massive like four hundred milligrams or

440
00:18:41,560 --> 00:18:43,760
Speaker 4: something crazy, or at least two hundred.

441
00:18:44,119 --> 00:18:46,080
Speaker 3: I'm probably exaggerating a little bit.

442
00:18:46,480 --> 00:18:47,800
Speaker 2: It's pretty good for a plant based.

443
00:18:47,720 --> 00:18:50,200
Speaker 4: Time, Yeah, you want to add more old Tahiti and

444
00:18:50,440 --> 00:18:52,159
Speaker 4: which you can find in the whole food section of

445
00:18:52,200 --> 00:18:55,960
Speaker 4: supermarkets and find the iron. Again, will not come as

446
00:18:56,000 --> 00:18:59,040
Speaker 4: a surprise to our listeners. Four point nine billion or

447
00:18:59,160 --> 00:19:01,560
Speaker 4: six point five percent of the world's population has low

448
00:19:01,680 --> 00:19:05,600
Speaker 4: or deficient iron levels, and again our women of childbearing

449
00:19:05,680 --> 00:19:08,000
Speaker 4: age at high risk. I think about twenty five percent

450
00:19:08,040 --> 00:19:11,199
Speaker 4: of Australian women have low iron or low iron stores,

451
00:19:11,240 --> 00:19:14,320
Speaker 4: which can make you feel incredibly fatigued. And if you're

452
00:19:14,320 --> 00:19:17,120
Speaker 4: a sporadic red meat eater, so you have a hamburger,

453
00:19:17,280 --> 00:19:19,399
Speaker 4: sorry hamburger or steak once a week, you're probably at

454
00:19:19,480 --> 00:19:22,200
Speaker 4: highest risk, even more so than those on a plant

455
00:19:22,200 --> 00:19:25,160
Speaker 4: based diet, because if you do include meat in your diet,

456
00:19:25,200 --> 00:19:27,720
Speaker 4: we need small amounts three or four times a week

457
00:19:27,760 --> 00:19:30,840
Speaker 4: to give the body access to well absorbed iron. So

458
00:19:31,000 --> 00:19:32,560
Speaker 4: if you are feeling a little bit tired or have

459
00:19:32,640 --> 00:19:34,199
Speaker 4: been told that your stores are a bit on the

460
00:19:34,200 --> 00:19:37,000
Speaker 4: low side but not low enough to warrant and infusion,

461
00:19:37,640 --> 00:19:40,320
Speaker 4: certainly be making sure that you're having some lean cutlets

462
00:19:40,400 --> 00:19:42,919
Speaker 4: or a hamburger patty, or lean mince or sausages a

463
00:19:42,920 --> 00:19:45,119
Speaker 4: little bit more through the week. That is your best

464
00:19:45,160 --> 00:19:48,240
Speaker 4: way to boost your intake of well obforbed dietary iron.

465
00:19:48,240 --> 00:19:51,959
Speaker 3: And things like your baked beans, eggs, legumes.

466
00:19:51,560 --> 00:19:53,560
Speaker 2: What else that green leafy vegues.

467
00:19:54,000 --> 00:19:56,439
Speaker 3: Yeah, got a little bit, so certainly bumping that up.

468
00:19:56,480 --> 00:19:58,280
Speaker 4: But if your stores are low and you do it

469
00:19:58,359 --> 00:20:01,520
Speaker 4: red meat, you really got to go have more red meat.

470
00:20:01,520 --> 00:20:03,119
Speaker 4: Basically you're not going to be to chop it up

471
00:20:03,160 --> 00:20:06,399
Speaker 4: with if with plant based foods as efficiently, and in

472
00:20:06,440 --> 00:20:08,919
Speaker 4: my clinical experience, ND I actually don't have issues with

473
00:20:08,960 --> 00:20:11,240
Speaker 4: iron with my plant based eaters. It's only my meat

474
00:20:11,280 --> 00:20:13,359
Speaker 4: eaters I tend to have issues because they have it

475
00:20:13,400 --> 00:20:15,920
Speaker 4: sporadically and they don't have it as often as they

476
00:20:15,920 --> 00:20:17,560
Speaker 4: need to be optimally absorbed.

477
00:20:18,280 --> 00:20:18,760
Speaker 2: I must say.

478
00:20:18,760 --> 00:20:20,640
Speaker 1: They're saying, most of my ladies who I have who

479
00:20:20,680 --> 00:20:23,960
Speaker 1: have iron deficiencies are like you said, sporadic meat eaters,

480
00:20:24,040 --> 00:20:26,280
Speaker 1: or they don't eat meat, but they'll happily have like

481
00:20:26,359 --> 00:20:29,200
Speaker 1: chicken or seafood, and so it's really hard to get

482
00:20:29,200 --> 00:20:31,800
Speaker 1: it in. And because they're not plant based or vegetarian,

483
00:20:31,800 --> 00:20:33,600
Speaker 1: they don't eat a ton of beans and legumes. And

484
00:20:33,600 --> 00:20:36,120
Speaker 1: we do know that really great sources of plant based

485
00:20:36,160 --> 00:20:39,119
Speaker 1: iron are beans and legumes, nuts, and seeds. My favorite

486
00:20:39,119 --> 00:20:42,240
Speaker 1: combo is dried chickpeas and dried apricots as like a

487
00:20:42,240 --> 00:20:43,639
Speaker 1: little bit of a snack that can have some good

488
00:20:43,680 --> 00:20:45,879
Speaker 1: amounts of plant based iron in it as well, and

489
00:20:45,920 --> 00:20:48,000
Speaker 1: really making sure that you're having that with a vitamin

490
00:20:48,040 --> 00:20:50,640
Speaker 1: C sauce, such as you know, squeezing some lemon juice

491
00:20:50,640 --> 00:20:53,720
Speaker 1: on your salads, tomatoes, capsicums, that sort of thing can

492
00:20:53,760 --> 00:20:55,119
Speaker 1: really be helpful if you're going to have it with

493
00:20:55,160 --> 00:20:58,000
Speaker 1: a plant based sauce to really improve the uptake of

494
00:20:58,040 --> 00:21:00,359
Speaker 1: that plant based iron as well. So that's'll be the

495
00:21:00,359 --> 00:21:02,800
Speaker 1: only one that didn't surprise me. And if you're a runner,

496
00:21:02,840 --> 00:21:06,040
Speaker 1: particularly more like a longer distance runner, it's something to

497
00:21:06,080 --> 00:21:08,320
Speaker 1: do with the heel strike, isn't it. When you're a

498
00:21:08,320 --> 00:21:10,600
Speaker 1: long distance runner. A lot of runners have issues with

499
00:21:10,640 --> 00:21:13,160
Speaker 1: their iron. Or if you're a female that has very

500
00:21:13,200 --> 00:21:16,119
Speaker 1: heavy periods, so say you're changing your paddle tambo on

501
00:21:16,280 --> 00:21:18,879
Speaker 1: every sort of two hours or so, that would be

502
00:21:18,920 --> 00:21:21,400
Speaker 1: considered quite a heavy flow and I would be encouraging

503
00:21:21,400 --> 00:21:23,920
Speaker 1: you to go and see somebody such as adoptor or

504
00:21:23,960 --> 00:21:26,959
Speaker 1: a gynecologist just to get checked out in the AOK,

505
00:21:27,119 --> 00:21:29,240
Speaker 1: because that is it is considered a very heavy flow

506
00:21:29,359 --> 00:21:31,840
Speaker 1: and you do lose a lot of iron, particularly if

507
00:21:31,880 --> 00:21:32,200
Speaker 1: that is.

508
00:21:32,160 --> 00:21:33,920
Speaker 2: A regular occurrence for.

509
00:21:33,840 --> 00:21:34,280
Speaker 4: You to have.

510
00:21:34,320 --> 00:21:36,240
Speaker 1: And I do have a lot of my clients regularly

511
00:21:36,280 --> 00:21:40,280
Speaker 1: on iron supplements because their mental cycles are very heavy.

512
00:21:40,400 --> 00:21:43,280
Speaker 1: So it is something I'm concerned, and I, like you, SYD,

513
00:21:43,400 --> 00:21:45,280
Speaker 1: I do have quite a lot of my ladies who

514
00:21:45,320 --> 00:21:47,239
Speaker 1: come to me with low iron as well, and it

515
00:21:47,240 --> 00:21:48,880
Speaker 1: does take a little bit to optimize that.

516
00:21:48,880 --> 00:21:49,440
Speaker 2: In their diet.

517
00:21:49,520 --> 00:21:51,919
Speaker 1: But there are certainly a lot of tips and strategies

518
00:21:51,960 --> 00:21:54,360
Speaker 1: we can do from a nutrition perspective. But I must

519
00:21:54,359 --> 00:21:58,000
Speaker 1: say I don't think in my whole clinical career over

520
00:21:58,040 --> 00:21:59,760
Speaker 1: a decade now, I've ever seen a client who was

521
00:21:59,800 --> 00:22:03,320
Speaker 1: low in vitamin ear. It's quite rare also to see

522
00:22:03,359 --> 00:22:05,239
Speaker 1: what was the other one you mentioned idine, Like I'm

523
00:22:05,600 --> 00:22:07,720
Speaker 1: it's not something I ever send someone to test for

524
00:22:07,880 --> 00:22:10,400
Speaker 1: unless they do have a background of that thiroie disorder.

525
00:22:10,600 --> 00:22:12,439
Speaker 1: But it is certainly something I will talk about with

526
00:22:12,480 --> 00:22:14,760
Speaker 1: by ladies if they are considering, you know, having a

527
00:22:14,760 --> 00:22:17,160
Speaker 1: baby suit. But you will find ID in the bulk

528
00:22:17,200 --> 00:22:20,040
Speaker 1: of the prenatal supplements anyway, so it's not as long

529
00:22:20,080 --> 00:22:22,520
Speaker 1: as you're sort of taking those prenatals. I don't think

530
00:22:22,520 --> 00:22:25,120
Speaker 1: it's too much of a concern they're either, but definitely

531
00:22:25,119 --> 00:22:27,400
Speaker 1: calcium is another big one, as you mentioned, once you're

532
00:22:27,440 --> 00:22:30,199
Speaker 1: sort of in those peri or metopause or years, thirteen

533
00:22:30,240 --> 00:22:33,119
Speaker 1: hundred milligrams of calcium a day is a lot of calcium,

534
00:22:33,160 --> 00:22:35,760
Speaker 1: like if you're not having dairy. Like if any of

535
00:22:35,760 --> 00:22:37,880
Speaker 1: my clients do not have dairy, I have the mono

536
00:22:37,920 --> 00:22:40,959
Speaker 1: calcium supplement. If they're sort of fifty five years plus

537
00:22:41,000 --> 00:22:43,000
Speaker 1: and they don't drink dairy, or the milk that they

538
00:22:43,080 --> 00:22:46,360
Speaker 1: drink isn't fortified, absolutely, I've got the mono calcium supplement.

539
00:22:46,359 --> 00:22:48,760
Speaker 1: There's no way you're going to achieve thirteen hundred milligrams

540
00:22:48,760 --> 00:22:51,760
Speaker 1: of calcium purely through diet unless you're chucking through like

541
00:22:51,920 --> 00:22:55,040
Speaker 1: kilos of like spinach or palely today, and even then

542
00:22:55,080 --> 00:22:58,720
Speaker 1: we're not quite sure how much that is absorbable calcium

543
00:22:58,800 --> 00:22:59,200
Speaker 1: as well.

544
00:22:59,400 --> 00:23:01,080
Speaker 2: So it's a really really hard sog to.

545
00:23:01,040 --> 00:23:04,040
Speaker 1: Get thirteen hundred milligrams, and it's about four serves of Dairyes,

546
00:23:04,080 --> 00:23:06,439
Speaker 1: so it's a tub of yogurt, two cups of milk,

547
00:23:06,480 --> 00:23:09,240
Speaker 1: and a couple of slices of cheese. Every single day

548
00:23:09,520 --> 00:23:12,320
Speaker 1: to be getting in that thirteen hundred milligrams, it's really tough.

549
00:23:12,359 --> 00:23:15,040
Speaker 1: So a really good conversation to be having with your

550
00:23:15,080 --> 00:23:17,439
Speaker 1: doctor or dietisian if you are sort of in that

551
00:23:17,560 --> 00:23:21,400
Speaker 1: late fifties to sixty plus age bracket, because you really

552
00:23:21,440 --> 00:23:23,560
Speaker 1: want to make sure you're doing some form of resistance

553
00:23:23,560 --> 00:23:26,359
Speaker 1: space training plus getting enough calcium in through your diet

554
00:23:26,359 --> 00:23:28,800
Speaker 1: as well to really support your bone and muscle health.

555
00:23:29,200 --> 00:23:32,040
Speaker 4: And just remind me which is the better absorb calcium

556
00:23:32,280 --> 00:23:34,240
Speaker 4: because you know how there's a different times. Is it

557
00:23:34,280 --> 00:23:37,680
Speaker 4: calcium carbonate or site trait? Isn't it calcium site trates

558
00:23:37,680 --> 00:23:38,520
Speaker 4: to better on that trim.

559
00:23:38,960 --> 00:23:41,600
Speaker 1: I think it's a conversation for your pharmacist. It's definitely

560
00:23:41,600 --> 00:23:42,040
Speaker 1: their area.

561
00:23:42,760 --> 00:23:44,359
Speaker 4: Yeah, I'm going to google that in a second when

562
00:23:44,359 --> 00:23:46,320
Speaker 4: we're talking about something else, because there is definitely one

563
00:23:46,320 --> 00:23:49,640
Speaker 4: that absorbs better in supplements to check, because that's be honest,

564
00:23:49,640 --> 00:23:51,520
Speaker 4: you have to be careful with supplements. You're paying with money.

565
00:23:51,560 --> 00:23:54,280
Speaker 4: You want one that is the best optimally absorbed if

566
00:23:54,320 --> 00:23:57,199
Speaker 4: your goal is that. So why you're talking to us

567
00:23:57,240 --> 00:24:01,160
Speaker 4: about veggie fries Land, I'm gonna look that up.

568
00:24:01,680 --> 00:24:04,720
Speaker 1: Wonderful, all right, Well, the thing that we've got to discuss.

569
00:24:04,760 --> 00:24:07,000
Speaker 1: Our product of the week is from Will West.

570
00:24:07,040 --> 00:24:08,920
Speaker 2: I'm not sure. I imagine it's in Coals as well.

571
00:24:08,920 --> 00:24:09,840
Speaker 2: It's the McCain.

572
00:24:10,560 --> 00:24:14,720
Speaker 1: These guys are frozen so pub style like crispy cauliflower fries.

573
00:24:15,080 --> 00:24:19,399
Speaker 1: So the pack is five hundred grams and they're saying

574
00:24:19,480 --> 00:24:22,400
Speaker 1: a serving size is one hundred gram so there's five

575
00:24:22,480 --> 00:24:26,399
Speaker 1: servings per packet. Now these are six dollars fifty so

576
00:24:26,520 --> 00:24:29,439
Speaker 1: not inexpensive, but like most things, if it's more of

577
00:24:29,440 --> 00:24:33,080
Speaker 1: that quote unquote healthier product, you're certainly, you know, paying

578
00:24:33,119 --> 00:24:34,879
Speaker 1: a little bit more for it than normal fries. But

579
00:24:34,920 --> 00:24:38,600
Speaker 1: I will say, like frozen chips have gone up quite significantly.

580
00:24:38,800 --> 00:24:41,280
Speaker 1: Even the home brand varieties in Coals and Wolves have

581
00:24:41,320 --> 00:24:43,880
Speaker 1: gone up quite significantly. I think in one stage there

582
00:24:43,920 --> 00:24:46,439
Speaker 1: was like a potato shortage or something wasn't there, and

583
00:24:46,480 --> 00:24:48,560
Speaker 1: I just don't like the prices haven't really come back

584
00:24:48,600 --> 00:24:51,439
Speaker 1: down since then. Like a home brand bag of frozen

585
00:24:51,520 --> 00:24:54,600
Speaker 1: potato chips, I think it's like four fifty five dollars anyway,

586
00:24:54,720 --> 00:24:57,680
Speaker 1: So these aren't I guess when you're comparing that they're

587
00:24:57,720 --> 00:24:59,240
Speaker 1: sort of on the same playing field. I guess a

588
00:24:59,280 --> 00:25:01,920
Speaker 1: dollar or so, but I guess they're only five hundred

589
00:25:01,960 --> 00:25:03,960
Speaker 1: grams or I think a lot of the frozen potato

590
00:25:04,040 --> 00:25:07,360
Speaker 1: chips are perhaps cequila a little bit more, maybe.

591
00:25:07,240 --> 00:25:09,320
Speaker 3: Seven fifty to a kilo. I think you're only at

592
00:25:09,280 --> 00:25:10,359
Speaker 3: all worse. I can't find them.

593
00:25:10,240 --> 00:25:13,080
Speaker 1: In coals, Okay, So will was only six fifty four

594
00:25:13,080 --> 00:25:16,080
Speaker 1: to five hundred gram bag. When we look at the ingredients,

595
00:25:16,119 --> 00:25:18,920
Speaker 1: they've got a three point five health Star rating on them,

596
00:25:19,119 --> 00:25:21,520
Speaker 1: which you would think, judging by the fact that you

597
00:25:21,560 --> 00:25:23,720
Speaker 1: would pick these up and one would naturally assume that

598
00:25:23,760 --> 00:25:26,600
Speaker 1: they're a healthier version, right because they've got cauliflower in them.

599
00:25:26,840 --> 00:25:29,480
Speaker 1: I would expect that health stars to be higher because

600
00:25:29,480 --> 00:25:32,040
Speaker 1: we know that how the health Star system works is

601
00:25:32,040 --> 00:25:35,080
Speaker 1: it rates similar products in that category. So what it's

602
00:25:35,080 --> 00:25:38,920
Speaker 1: doing is it's rating the cauliflower chips against any other

603
00:25:38,960 --> 00:25:42,280
Speaker 1: types of frozen chips as well. So we've got cauliflower

604
00:25:42,320 --> 00:25:45,679
Speaker 1: at forty three percent, followed by potato, and interestingly they

605
00:25:45,720 --> 00:25:49,280
Speaker 1: don't mention how much potato. So cauliflower forty three percent

606
00:25:49,320 --> 00:25:53,920
Speaker 1: followed by potato. Then we've got potato flakes, wheat flour, onion,

607
00:25:54,080 --> 00:25:59,120
Speaker 1: vegetable oil, maize, starch, water, salt, vegetable gum, sugar, little

608
00:25:59,160 --> 00:26:02,000
Speaker 1: bit of citrus fiber, a little bit of glucose syrup,

609
00:26:02,160 --> 00:26:05,879
Speaker 1: raising asian onion, powdered garlic, powder, spice, and yeast. So

610
00:26:06,000 --> 00:26:08,840
Speaker 1: not low foddmap for those with little sensitive tummies. There's

611
00:26:08,840 --> 00:26:11,359
Speaker 1: some onion and some garlic in there. But I would

612
00:26:11,400 --> 00:26:14,880
Speaker 1: assume if the qualiflowers at forty three percent, potatoes probably

613
00:26:14,920 --> 00:26:18,680
Speaker 1: twenty thirty percent, So it's heavily made up of the

614
00:26:18,720 --> 00:26:21,720
Speaker 1: coating because when you look at I'll go through the

615
00:26:21,800 --> 00:26:24,240
Speaker 1: nutrition information in a second, but just based off the

616
00:26:24,280 --> 00:26:27,480
Speaker 1: percentages of the ingredient list, if cauliflower is the main

617
00:26:27,640 --> 00:26:30,280
Speaker 1: ingredient at forty three percent, potato has to be less

618
00:26:30,280 --> 00:26:32,520
Speaker 1: than that. I'm going to assume somewhere around the thirtieth

619
00:26:32,560 --> 00:26:36,080
Speaker 1: percentile that makes up say or maybe even the twentieth

620
00:26:36,320 --> 00:26:39,200
Speaker 1: roughly sixty to seventy percent total, and then the rest

621
00:26:39,200 --> 00:26:41,080
Speaker 1: of that has to be some sort of the coating

622
00:26:41,119 --> 00:26:43,600
Speaker 1: on it, so they're sort of coated or battered. I

623
00:26:43,480 --> 00:26:45,600
Speaker 1: imagine you put them in like the air fry or

624
00:26:45,640 --> 00:26:47,760
Speaker 1: into the oven or something. So when you look at

625
00:26:47,800 --> 00:26:50,600
Speaker 1: the nutritionals, per serving is one hundred gram serving, so

626
00:26:50,600 --> 00:26:53,879
Speaker 1: you're getting five serves out of the pack. Energy wise,

627
00:26:53,920 --> 00:26:57,320
Speaker 1: you've got per serve eight hundred kilodeels with two point

628
00:26:57,440 --> 00:27:00,480
Speaker 1: nine grams of protein, nine point one gram of fat,

629
00:27:00,520 --> 00:27:03,280
Speaker 1: so quite a high fat product, with one point two

630
00:27:03,280 --> 00:27:07,120
Speaker 1: gram of that being saturated fat. Twenty three grams of carbohydrate,

631
00:27:07,240 --> 00:27:10,200
Speaker 1: so certainly less than what a regular potato chip would

632
00:27:10,200 --> 00:27:13,879
Speaker 1: be because cauliflowers significantly less carbohydrate than what potato is,

633
00:27:14,200 --> 00:27:16,199
Speaker 1: So twenty three grams of carb for the serve with

634
00:27:16,320 --> 00:27:17,719
Speaker 1: three grams of sugar.

635
00:27:18,040 --> 00:27:19,560
Speaker 2: They haven't listed dietary fiber.

636
00:27:19,600 --> 00:27:21,639
Speaker 1: I imagine there's a little bit in there, probably not

637
00:27:21,680 --> 00:27:25,200
Speaker 1: a whole lot, and about three hundred milligrams of sodium,

638
00:27:25,359 --> 00:27:28,359
Speaker 1: so there is added salt in here, but nothing overly

639
00:27:28,720 --> 00:27:32,360
Speaker 1: you know, significant in there anyway. So that is the

640
00:27:32,520 --> 00:27:37,160
Speaker 1: McCain pubstyle crispy cauliflower fries. How do you feel about

641
00:27:37,200 --> 00:27:39,800
Speaker 1: the susie, I am quite surprised. I think they're quite

642
00:27:39,800 --> 00:27:42,120
Speaker 1: a high calorie for what they are. I would think

643
00:27:42,160 --> 00:27:44,159
Speaker 1: that they're I would think that they're leaner.

644
00:27:44,600 --> 00:27:47,520
Speaker 3: I don't like them's like forty vegetable.

645
00:27:48,240 --> 00:27:50,600
Speaker 1: Yeah, yeah, I would think they would be a little

646
00:27:50,600 --> 00:27:52,680
Speaker 1: bit leaner. I think if you're going to have some fries.

647
00:27:53,080 --> 00:27:55,080
Speaker 1: I'd just rather normal potato chips and put a bit

648
00:27:55,080 --> 00:27:57,680
Speaker 1: of fresh cauliflower on the side. If I'm being honest,

649
00:27:57,680 --> 00:27:59,280
Speaker 1: I'd rather make my own.

650
00:27:59,480 --> 00:28:02,879
Speaker 3: Slice forty three percent cauliflower like it's sixty percent.

651
00:28:02,960 --> 00:28:04,800
Speaker 2: Other crap, it's potato.

652
00:28:04,880 --> 00:28:05,080
Speaker 3: Yeah.

653
00:28:05,080 --> 00:28:07,480
Speaker 1: I think people are a bit stunned by the quliflower.

654
00:28:07,480 --> 00:28:10,800
Speaker 1: They think, oh, the cauliflowers, you know, a much healthier choice,

655
00:28:10,800 --> 00:28:13,000
Speaker 1: But honestly not on paper, they don't look that much healthy.

656
00:28:13,000 --> 00:28:13,840
Speaker 2: They're quite high fat.

657
00:28:13,920 --> 00:28:16,040
Speaker 1: Nine grams are fat for one hundred grams serving, and

658
00:28:16,119 --> 00:28:17,800
Speaker 1: a product like this is pretty high, and I think

659
00:28:17,800 --> 00:28:19,440
Speaker 1: a lot of people would then add a bit of

660
00:28:19,480 --> 00:28:21,439
Speaker 1: oil and throw them in the air fryer or something

661
00:28:21,560 --> 00:28:24,159
Speaker 1: so in the oven. And eight hundred kilojels for a

662
00:28:24,200 --> 00:28:25,879
Speaker 1: serving as well. I think if I was gonna have

663
00:28:25,920 --> 00:28:29,320
Speaker 1: eight hundredkiloeals, i'd rather just straight potato. Wouldn't want to

664
00:28:29,320 --> 00:28:30,320
Speaker 1: mess it up with a cauliflower.

665
00:28:30,560 --> 00:28:30,800
Speaker 3: Yeah.

666
00:28:30,800 --> 00:28:33,400
Speaker 4: I think they're apalling like forty three percent, and they've

667
00:28:33,400 --> 00:28:36,280
Speaker 4: got a broccoli version as well, equally as low. So

668
00:28:36,320 --> 00:28:38,959
Speaker 4: they're basically a bit of broccoli or cauliflower and writing

669
00:28:38,960 --> 00:28:41,080
Speaker 4: off that and then filling it up with potato and

670
00:28:41,200 --> 00:28:45,160
Speaker 4: just fillers glucose everything. So if you want chips, just

671
00:28:45,240 --> 00:28:48,840
Speaker 4: get whatever you like, zucchini, broccoli, stick it in the

672
00:28:48,840 --> 00:28:50,560
Speaker 4: air fry, and if you want a crumb, just put

673
00:28:50,560 --> 00:28:52,600
Speaker 4: it to a multi gram crumb or even a panco

674
00:28:53,280 --> 00:28:54,720
Speaker 4: if you wanted to put your own crumb on it,

675
00:28:54,720 --> 00:28:57,320
Speaker 4: which'd be a million times better. And broccoli is quite

676
00:28:57,320 --> 00:28:58,800
Speaker 4: relatively cheap at the moment.

677
00:28:59,160 --> 00:29:00,480
Speaker 3: And zucchini, I.

678
00:29:00,480 --> 00:29:02,400
Speaker 4: Just think it's I don't like how they get a

679
00:29:02,440 --> 00:29:03,920
Speaker 4: bit of it. It's like chips, they get a bit

680
00:29:03,920 --> 00:29:05,760
Speaker 4: of vegetable and then act like they're healthy.

681
00:29:05,880 --> 00:29:06,719
Speaker 3: These are not healthy.

682
00:29:07,280 --> 00:29:10,000
Speaker 4: After we found those straight roots chip, what are those

683
00:29:10,280 --> 00:29:15,280
Speaker 4: strong roots chips which are like ninety eight percent potato delicious? Like, yeah,

684
00:29:15,360 --> 00:29:17,200
Speaker 4: it's a hard note for me. And I just think

685
00:29:17,240 --> 00:29:20,040
Speaker 4: I don't like how they masquerade is healthy, probably tasteful

686
00:29:20,160 --> 00:29:21,520
Speaker 4: because they got so much stuff in them.

687
00:29:21,920 --> 00:29:23,520
Speaker 1: Well, I think forty three percent is a lot better

688
00:29:23,560 --> 00:29:25,479
Speaker 1: than say I've seen some of those like clients at

689
00:29:25,520 --> 00:29:26,760
Speaker 1: me a green wrap the other day. I think were

690
00:29:26,760 --> 00:29:28,200
Speaker 1: supposed to be like a spinach trap, but it was

691
00:29:28,200 --> 00:29:30,520
Speaker 1: such aly like four percent spinach, So at least it's

692
00:29:30,520 --> 00:29:31,160
Speaker 1: better than that.

693
00:29:31,160 --> 00:29:33,000
Speaker 2: It was awful, I said to I think they just

694
00:29:33,040 --> 00:29:35,200
Speaker 2: added a bit of green food crown. Yeah.

695
00:29:35,280 --> 00:29:37,560
Speaker 1: I would rather have normal potato chips and add some

696
00:29:37,600 --> 00:29:39,840
Speaker 1: cauliflower broccoli to the side of that to kind of,

697
00:29:40,040 --> 00:29:42,000
Speaker 1: you know, balance out my plate a little bit. That

698
00:29:42,040 --> 00:29:43,640
Speaker 1: would be my option. I wouldn't want to be paying

699
00:29:43,680 --> 00:29:46,000
Speaker 1: six dollars fifty four, you know, only a little bit

700
00:29:46,040 --> 00:29:48,600
Speaker 1: of cauliflower that's then crumbed and battered anyway, So I

701
00:29:48,640 --> 00:29:50,680
Speaker 1: get that it might be. And even from like if

702
00:29:50,680 --> 00:29:52,880
Speaker 1: you were following, say a low carb or a kidogenic diet,

703
00:29:52,920 --> 00:29:54,840
Speaker 1: it's still too high because they've still got the potato

704
00:29:54,880 --> 00:29:57,280
Speaker 1: and the potato flakes and the flower in there. So

705
00:29:57,280 --> 00:29:59,920
Speaker 1: there's yeah, twenty three grams of carb perserved, which is

706
00:30:00,040 --> 00:30:02,480
Speaker 1: completely fine if you're a normal individual, but if you're

707
00:30:02,840 --> 00:30:05,400
Speaker 1: actively trying to follow a kidogenic or a low carb dart,

708
00:30:05,440 --> 00:30:06,600
Speaker 1: it's probably a bit too much.

709
00:30:06,880 --> 00:30:08,920
Speaker 4: We'll keep it in mynd Brocoli has got literally no carb.

710
00:30:09,520 --> 00:30:13,200
Speaker 4: So yeah, I think that it's the potato and the potato. Yeah,

711
00:30:13,400 --> 00:30:16,320
Speaker 4: they're just masquerading AND's healthy. It's disappointing, like do it, well,

712
00:30:16,320 --> 00:30:18,240
Speaker 4: if you're going to do it, don't you use to

713
00:30:18,240 --> 00:30:21,320
Speaker 4: make this process, so it's a high. It's not ultra process,

714
00:30:21,360 --> 00:30:24,000
Speaker 4: but it's pretty up there. So yeah, hard noe for me.

715
00:30:24,080 --> 00:30:26,200
Speaker 4: So I'm sorry. If you like your broccoli, better to

716
00:30:26,200 --> 00:30:28,040
Speaker 4: put in their fi with your own crumb and do

717
00:30:28,120 --> 00:30:30,920
Speaker 4: it that way. I've got some good veggie chips, actually

718
00:30:30,960 --> 00:30:33,440
Speaker 4: I'll share them. They're easy to make too. But I

719
00:30:33,520 --> 00:30:36,160
Speaker 4: just will come back with the calcium question, Leanne. It

720
00:30:36,200 --> 00:30:39,200
Speaker 4: appears it's very complicated. It appears we need a whole

721
00:30:39,240 --> 00:30:42,479
Speaker 4: segment on calcium supplements because it's complicated. So I'll come

722
00:30:42,520 --> 00:30:44,080
Speaker 4: back to that next week and we'll go through all

723
00:30:44,080 --> 00:30:46,400
Speaker 4: the types, what's absorbed, how to work a good one

724
00:30:46,600 --> 00:30:49,400
Speaker 4: because it's actually a whole page of Mayo Health Clinic.

725
00:30:49,800 --> 00:30:51,520
Speaker 1: I normally like to send my clients back to the

726
00:30:51,800 --> 00:30:54,400
Speaker 1: pharmacist because, particularly if they are taking other types of

727
00:30:54,440 --> 00:30:56,880
Speaker 1: medication or they've got other types of conditions, it is

728
00:30:56,880 --> 00:30:59,200
Speaker 1: always good to touch base with someone such as a

729
00:30:59,200 --> 00:31:01,640
Speaker 1: doctor or a farmer to make sure there's no interactions.

730
00:31:01,680 --> 00:31:03,880
Speaker 1: You're taking the right type, you're taking the right dose.

731
00:31:03,960 --> 00:31:05,960
Speaker 1: So we will cover it in another podcast. But I

732
00:31:06,000 --> 00:31:08,440
Speaker 1: do feel like if you do have other medical conditions,

733
00:31:08,480 --> 00:31:10,920
Speaker 1: and you do have other medications, that you take. If

734
00:31:11,000 --> 00:31:12,720
Speaker 1: you know a calcium tablet is the only thing you're

735
00:31:12,760 --> 00:31:14,960
Speaker 1: taking on iron tablet is the only thing you're taking,

736
00:31:15,120 --> 00:31:18,400
Speaker 1: no real concerns. But when you are taking a couple

737
00:31:18,440 --> 00:31:20,680
Speaker 1: of different things, there's a couple of conditions at play.

738
00:31:20,840 --> 00:31:22,440
Speaker 1: I do think it's really important to have a good

739
00:31:22,520 --> 00:31:24,400
Speaker 1: chat with your pharmacists or with a doctor as.

740
00:31:24,320 --> 00:31:27,200
Speaker 4: Well, because you can have too much. Like it's actually

741
00:31:27,200 --> 00:31:29,800
Speaker 4: a country indicated sometimes with heart conditions. But we will

742
00:31:29,840 --> 00:31:33,400
Speaker 4: cover that in great details. So for anyone taking calcium supplements,

743
00:31:33,520 --> 00:31:35,720
Speaker 4: we will go through it all next week. But le

744
00:31:35,840 --> 00:31:39,360
Speaker 4: en off the back of that smoothie smoothie season and

745
00:31:39,440 --> 00:31:42,840
Speaker 4: I've had quite a few clients ask me for breakfast alternatives. Now,

746
00:31:43,120 --> 00:31:45,040
Speaker 4: the first thing we would say is keep in mind

747
00:31:45,080 --> 00:31:48,440
Speaker 4: that the research with breakfast shows that non sweet breakfasts

748
00:31:48,440 --> 00:31:50,959
Speaker 4: are better when it comes to society and blue clost control.

749
00:31:51,440 --> 00:31:52,160
Speaker 3: So what are the.

750
00:31:52,120 --> 00:31:54,120
Speaker 4: Things you do have to be careful of wh're mixing

751
00:31:54,160 --> 00:31:58,000
Speaker 4: a balance smoothie. Is it's really easy to create a

752
00:31:58,080 --> 00:32:01,959
Speaker 4: product that's healthy and pactful, healthy ingredients, but has a

753
00:32:02,160 --> 00:32:05,719
Speaker 4: massive amount of carbohydrate because if you use milk, regular

754
00:32:05,760 --> 00:32:08,280
Speaker 4: milk or even an oat milk, if you then add

755
00:32:08,280 --> 00:32:10,320
Speaker 4: a bit of fruit to it. If you then add

756
00:32:10,320 --> 00:32:13,200
Speaker 4: a little bit of sweetness from a syrup, if you're

757
00:32:13,200 --> 00:32:17,000
Speaker 4: adding yogurt, you're getting four or five sources of carbohydrate,

758
00:32:17,040 --> 00:32:19,040
Speaker 4: and smoothies can come out at sixty to eighty grams

759
00:32:19,040 --> 00:32:21,560
Speaker 4: of card per day, which is a pretty typical one

760
00:32:21,760 --> 00:32:23,400
Speaker 4: that you would buy from any of the sort of

761
00:32:23,440 --> 00:32:27,000
Speaker 4: health food stores. They're all about sixty eighty grams, which

762
00:32:27,080 --> 00:32:29,520
Speaker 4: is upwards of the sort of close to what some

763
00:32:29,560 --> 00:32:33,440
Speaker 4: women needing an entire day. So the smoothie recipe that

764
00:32:33,600 --> 00:32:35,920
Speaker 4: I will use with my clients, and it is important

765
00:32:35,960 --> 00:32:38,440
Speaker 4: because you can very easily put too much of the vegetables,

766
00:32:38,480 --> 00:32:40,320
Speaker 4: for example, and end up with something that tastes not

767
00:32:40,400 --> 00:32:43,720
Speaker 4: so pleasant. I would say you want twenty to thirty

768
00:32:43,720 --> 00:32:45,960
Speaker 4: grams of protein minimum, So you can either use a

769
00:32:45,960 --> 00:32:49,760
Speaker 4: protein powder now designed by dieticians. It's a vanilla flavored protein.

770
00:32:49,800 --> 00:32:53,240
Speaker 4: You'll get about twenty grams per server. Or if you

771
00:32:53,520 --> 00:32:56,040
Speaker 4: are using just a skim milk or a milk with

772
00:32:56,280 --> 00:32:58,960
Speaker 4: say a protein yogat like a yoprol or shabani, that

773
00:32:59,000 --> 00:33:00,800
Speaker 4: will give you at least two, if not close to

774
00:33:00,800 --> 00:33:01,480
Speaker 4: a thirty.

775
00:33:01,200 --> 00:33:03,479
Speaker 3: Grams of protein. I wouldn't go above that.

776
00:33:03,520 --> 00:33:05,880
Speaker 4: There's no point having forty to fifty grams of protein

777
00:33:06,080 --> 00:33:08,840
Speaker 4: for small women. Then with your fruit, you've got to

778
00:33:08,840 --> 00:33:12,440
Speaker 4: be careful because berries don't have as much carbohydrate or

779
00:33:12,560 --> 00:33:15,280
Speaker 4: sugar as some other fruits. So if you're using berries

780
00:33:16,160 --> 00:33:17,760
Speaker 4: and then you want to do banana as well for

781
00:33:17,800 --> 00:33:19,400
Speaker 4: a bit of extra sweetness, you might only need a

782
00:33:19,480 --> 00:33:22,400
Speaker 4: halfy with a banana. Then I would say, if you

783
00:33:22,440 --> 00:33:25,080
Speaker 4: want to add a vegetable, you can't add like two cups.

784
00:33:25,080 --> 00:33:28,080
Speaker 3: It's going to really taint it. So a small handful.

785
00:33:27,880 --> 00:33:32,840
Speaker 2: Of would and then I end out with like slud

786
00:33:33,800 --> 00:33:34,680
Speaker 2: so small.

787
00:33:34,880 --> 00:33:36,680
Speaker 3: I would say a handful.

788
00:33:36,680 --> 00:33:38,760
Speaker 4: Of like a spinach, Like when I'm doing one, I'll

789
00:33:38,800 --> 00:33:40,520
Speaker 4: just grab a small handful of spinach and chuck it

790
00:33:40,560 --> 00:33:43,600
Speaker 4: in and that's enough. Like you don't need to then

791
00:33:43,680 --> 00:33:46,680
Speaker 4: add like as well with spinach, Like you just do one.

792
00:33:46,840 --> 00:33:49,440
Speaker 4: I say one green vegetable, and then I say one

793
00:33:49,480 --> 00:33:54,520
Speaker 4: fat sauce so chia lsa, avocado or all fat sauces.

794
00:33:54,560 --> 00:33:57,440
Speaker 4: You don't need them all, and particularly say flat sea

795
00:33:57,600 --> 00:34:00,720
Speaker 4: chia lsa are all pretty similar as the and peanut, butter,

796
00:34:00,760 --> 00:34:02,920
Speaker 4: peb They're all fats, so you.

797
00:34:02,880 --> 00:34:03,840
Speaker 3: Don't need all of them.

798
00:34:03,920 --> 00:34:05,760
Speaker 4: So you just need i'd say usually about one or

799
00:34:05,760 --> 00:34:09,560
Speaker 4: two tea spoons, whether it's lsa or flax seed or

800
00:34:09,640 --> 00:34:12,040
Speaker 4: of a nutspread or whatever. I certainly wouldn't do more

801
00:34:12,080 --> 00:34:14,040
Speaker 4: than one chea the same. You don't need chea and

802
00:34:14,160 --> 00:34:16,520
Speaker 4: flex seed, just one, and a serve is about a

803
00:34:16,560 --> 00:34:19,719
Speaker 4: couple of tea spoons. And then if you want extra sweetness,

804
00:34:19,719 --> 00:34:21,520
Speaker 4: I think make the most of those sugar free type

805
00:34:21,520 --> 00:34:24,120
Speaker 4: syrups like the maple syrup. You can get that sugar free,

806
00:34:24,160 --> 00:34:26,600
Speaker 4: and then you don't have to you're not getting honey

807
00:34:26,640 --> 00:34:30,680
Speaker 4: and other things. That's adding more concentrated carbohydrate. But that's

808
00:34:30,719 --> 00:34:33,520
Speaker 4: my sort of general formula. It's like a server of protein,

809
00:34:34,160 --> 00:34:37,640
Speaker 4: a milk of choice, some green sort of veggie, a

810
00:34:37,680 --> 00:34:39,799
Speaker 4: server of fruit, and then one fat and that'll give

811
00:34:39,800 --> 00:34:42,080
Speaker 4: you about a three fifty four hundred calcimoothy.

812
00:34:43,239 --> 00:34:44,880
Speaker 3: You're just looking at me, Is that all right? Is

813
00:34:44,880 --> 00:34:45,880
Speaker 3: that a good formula?

814
00:34:45,960 --> 00:34:49,320
Speaker 2: Yeah? Yeah, I'm just gonna say, based on your abbreviation.

815
00:34:48,920 --> 00:34:51,440
Speaker 3: Landputs two cups of spinach in hers.

816
00:34:51,719 --> 00:34:54,040
Speaker 1: Now I don't I generally say to my clients one

817
00:34:54,120 --> 00:34:55,759
Speaker 1: veggie as well, I say half a zuchina are a

818
00:34:55,800 --> 00:34:57,640
Speaker 1: cup of spinach. But I just I was making a

819
00:34:57,680 --> 00:34:59,640
Speaker 1: face because I don't love those sugar free syrups. I'm

820
00:34:59,680 --> 00:35:01,920
Speaker 1: not a fan. I find that using a scoop of

821
00:35:01,960 --> 00:35:04,840
Speaker 1: our designed by dietitians protein powder little you know, a

822
00:35:04,840 --> 00:35:07,319
Speaker 1: little press for that one, we like that that adds

823
00:35:07,320 --> 00:35:09,560
Speaker 1: sweetness to it. And then any fruit of choice I

824
00:35:09,680 --> 00:35:11,440
Speaker 1: like to add as a carbohydrates. We're getting a bit

825
00:35:11,480 --> 00:35:14,120
Speaker 1: of fiber and nutrients and antioxidants from our berry. So

826
00:35:14,400 --> 00:35:16,080
Speaker 1: I find that the sweetness from the fruit and the

827
00:35:16,120 --> 00:35:18,160
Speaker 1: protein powder together is enough. I'm not a fan of

828
00:35:18,200 --> 00:35:21,000
Speaker 1: those the sugar free syrups. I just I personally find

829
00:35:21,000 --> 00:35:22,520
Speaker 1: the taste of them they're a bit too much to me.

830
00:35:22,680 --> 00:35:25,040
Speaker 1: And I don't want my clients having two sweet things

831
00:35:25,080 --> 00:35:26,560
Speaker 1: at breakfast. Ee that I'd prefer it to be a

832
00:35:26,600 --> 00:35:28,800
Speaker 1: little bit more on the mellow side in terms of sweetness.

833
00:35:28,800 --> 00:35:31,120
Speaker 1: We don't want to overly sweet because, as you said,

834
00:35:31,120 --> 00:35:34,040
Speaker 1: the research points towards the savory breakfast being better for

835
00:35:34,320 --> 00:35:37,480
Speaker 1: satiation and blood sugar regulation as well. The only other

836
00:35:37,520 --> 00:35:39,759
Speaker 1: thing I will say is LSA for our listeners at home.

837
00:35:39,800 --> 00:35:41,960
Speaker 1: I've been using it in a couple of recipes online

838
00:35:42,040 --> 00:35:44,160
Speaker 1: and a lot of clients have been particularly overseas. I

839
00:35:44,160 --> 00:35:46,839
Speaker 1: don't think that in some countries it's available. They don't

840
00:35:46,840 --> 00:35:48,239
Speaker 1: know what it is. I've had so many people say

841
00:35:48,280 --> 00:35:50,360
Speaker 1: to me, what is LSA. So it's a blend that

842
00:35:50,360 --> 00:35:51,600
Speaker 1: we have here in Australia.

843
00:35:51,640 --> 00:35:52,279
Speaker 2: It stands for.

844
00:35:52,640 --> 00:35:56,280
Speaker 1: Linse seeds, sunflower and almond, so it's ground up almonds,

845
00:35:56,320 --> 00:35:59,120
Speaker 1: sunflower seeds and lind seeds and it's a blender mix

846
00:35:59,160 --> 00:36:01,320
Speaker 1: of the ground. So I always say, if you don't

847
00:36:01,400 --> 00:36:03,200
Speaker 1: have LSA in your country, or you're not sure what

848
00:36:03,239 --> 00:36:05,320
Speaker 1: it is, I don't expect people to go and blend

849
00:36:05,400 --> 00:36:07,279
Speaker 1: up three types of nuts and seeds and put it

850
00:36:07,320 --> 00:36:09,520
Speaker 1: together into a mix. I say, just sub at four

851
00:36:09,600 --> 00:36:12,560
Speaker 1: flex meal. I think it is probably the closest substitute

852
00:36:12,600 --> 00:36:15,520
Speaker 1: for it. So I, like you a huge fan of flax,

853
00:36:15,600 --> 00:36:17,920
Speaker 1: huge fan of cheer or I do use LSA or

854
00:36:18,120 --> 00:36:19,759
Speaker 1: I love to use a little bit of peanut butter

855
00:36:19,880 --> 00:36:22,200
Speaker 1: or almond butter as well for my good fat serup.

856
00:36:22,440 --> 00:36:23,880
Speaker 1: And then I also tend to add in a bit

857
00:36:23,880 --> 00:36:26,439
Speaker 1: of oats because I I like oats. They're good from

858
00:36:26,440 --> 00:36:29,240
Speaker 1: a cholesterol perspective, they're really good in terms of fiber.

859
00:36:29,280 --> 00:36:31,680
Speaker 1: They are slow digesting carbohydrate. I love them, and they

860
00:36:31,680 --> 00:36:33,560
Speaker 1: helped the thick and smoothies a little bit as well.

861
00:36:33,719 --> 00:36:36,040
Speaker 1: But I do like to balance out the amount of

862
00:36:36,080 --> 00:36:37,600
Speaker 1: fruit and oats that I use. I won't do a

863
00:36:37,640 --> 00:36:40,440
Speaker 1: huge group of oats plus a banana plus berries, like

864
00:36:40,600 --> 00:36:43,440
Speaker 1: You'll just be conscious that that is all contributing carbohydrate.

865
00:36:43,480 --> 00:36:45,840
Speaker 1: Which is fine if I've got a super super active

866
00:36:45,880 --> 00:36:48,120
Speaker 1: client or a bit of a lina client, But if

867
00:36:48,160 --> 00:36:50,120
Speaker 1: I do have somebody who doesn't move much, who has

868
00:36:50,120 --> 00:36:52,160
Speaker 1: a desk job, and who has a little bit of

869
00:36:52,200 --> 00:36:55,200
Speaker 1: say into them, resistance or you know, diabetes or something

870
00:36:55,280 --> 00:36:57,120
Speaker 1: like that, I will be conscious of the amount of carbs.

871
00:36:57,160 --> 00:36:59,520
Speaker 1: So I'll balance out maybe a couple of tablespoons of

872
00:36:59,520 --> 00:37:02,200
Speaker 1: oats with a handful of berries and you know, another

873
00:37:02,239 --> 00:37:04,240
Speaker 1: small piece of fruit like a kiwi fruit or something.

874
00:37:04,320 --> 00:37:05,920
Speaker 2: I think it's always good and a smoothie.

875
00:37:06,239 --> 00:37:09,200
Speaker 4: And I often see an aldi because some of those

876
00:37:09,320 --> 00:37:12,319
Speaker 4: nuts and seed mixes can be really expensive. But I

877
00:37:12,400 --> 00:37:15,200
Speaker 4: noticed that the LSA mix in Audi is quite affordable,

878
00:37:15,400 --> 00:37:17,320
Speaker 4: and I bought it when I was doing a recipe shoot,

879
00:37:17,320 --> 00:37:20,040
Speaker 4: and I used it as a crumb fishnitzl and it

880
00:37:20,080 --> 00:37:23,239
Speaker 4: came out really well. So that's another good way of

881
00:37:23,320 --> 00:37:25,440
Speaker 4: using it, you know, as an alternative to say pancoa,

882
00:37:25,520 --> 00:37:28,799
Speaker 4: which is refined carbohydrate. It gave it a really lovely

883
00:37:28,920 --> 00:37:30,640
Speaker 4: nutty taste and a good way to get some good

884
00:37:30,640 --> 00:37:32,960
Speaker 4: fats in. So yeah, you can also use it as

885
00:37:32,719 --> 00:37:36,120
Speaker 4: an alternative healthier crumb fish, chicken or whatever.

886
00:37:36,200 --> 00:37:38,960
Speaker 1: Really, And speaking of those audi those seeds, I love

887
00:37:38,960 --> 00:37:40,759
Speaker 1: the hemp seeds from there for my little girls because

888
00:37:40,760 --> 00:37:43,319
Speaker 1: whenever my girls love avatoast, I do avatoast and I

889
00:37:43,320 --> 00:37:45,480
Speaker 1: sprinkle hemp seeds on top of it and a little

890
00:37:45,480 --> 00:37:47,680
Speaker 1: squeeze of lemon because that just gives that a little

891
00:37:47,680 --> 00:37:49,560
Speaker 1: bit of sort of plant based on And sometimes I

892
00:37:49,600 --> 00:37:51,120
Speaker 1: mash up my black beans and put it with the

893
00:37:51,160 --> 00:37:53,560
Speaker 1: avocado and the hemp seeds on top. So hemp seeds

894
00:37:53,560 --> 00:37:55,560
Speaker 1: I'm a massive fan for for little kids because they

895
00:37:55,600 --> 00:37:57,640
Speaker 1: are so so good in terms of the plant based

896
00:37:57,640 --> 00:37:58,520
Speaker 1: amigas as well.

897
00:37:59,040 --> 00:38:02,520
Speaker 4: And remember us of PB is one or two tea spoons,

898
00:38:02,520 --> 00:38:05,160
Speaker 4: not one or two tablespoons, especially if you're key to

899
00:38:05,400 --> 00:38:05,799
Speaker 4: lean up.

900
00:38:05,880 --> 00:38:07,480
Speaker 2: It depends who you're talking to. Susie.

901
00:38:08,120 --> 00:38:10,520
Speaker 4: Wow, yeah, I would say we have a bit too

902
00:38:10,600 --> 00:38:12,879
Speaker 4: much of it, So just watch your serving sizes so.

903
00:38:12,840 --> 00:38:13,600
Speaker 2: Delicious all right.

904
00:38:13,640 --> 00:38:15,479
Speaker 1: That brings us to the end of the nutrition couch

905
00:38:15,520 --> 00:38:17,960
Speaker 1: for another week, so you can censor your amount of

906
00:38:18,000 --> 00:38:20,000
Speaker 1: PB if you choose to, or if you choose not to.

907
00:38:20,160 --> 00:38:22,640
Speaker 2: Carry on our merry way brings us to the end

908
00:38:22,680 --> 00:38:24,200
Speaker 2: of another episode for another week.

909
00:38:24,239 --> 00:38:26,560
Speaker 1: So if you know that your diet needs a little

910
00:38:26,560 --> 00:38:28,160
Speaker 1: bit of hot chocolate in your life, or if you

911
00:38:28,239 --> 00:38:30,400
Speaker 1: know that your diet needs a little protein boost, go

912
00:38:30,440 --> 00:38:32,879
Speaker 1: and check out our brand new range of products at

913
00:38:32,920 --> 00:38:36,560
Speaker 1: designed by dietitians dot com. We're very proud of dietitian

914
00:38:36,680 --> 00:38:40,680
Speaker 1: designed and scientifically formulated range of protein powders and hot

915
00:38:40,760 --> 00:38:43,600
Speaker 1: Chocky's there and we'll get you guys in next week's episode.

916
00:38:43,719 --> 00:38:45,040
Speaker 3: Have a great week.