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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. Hi,

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

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

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

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Speaker 1: know in the world of nutrition, as well as doing

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Speaker 1: all the work. Today we share some new data that

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Speaker 1: shares the top four nutrients that up to sixty percent.

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Speaker 2: Of people worldwide are deficient in.

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Speaker 1: We found a new veggie fry option at the supermarket,

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

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Speaker 1: and nourishing and healthy smoothie. So to kick us off today, Susie,

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Speaker 1: You've got a little bit of I think a story

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Speaker 1: to tell this week about a client who perhaps wasn't

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Speaker 1: doing the work she thought she was, and then what

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Speaker 1: she was she was seeing some really great results. So

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Speaker 1: I'll pass over to you to kick us through today's

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Speaker 1: little case studied chat.

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Speaker 3: Yeah, I think this is always a good one, and

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Speaker 3: we do mention it on occasion, just talking about our

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Speaker 3: clients and what we're seeing and just.

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Speaker 4: Little sort of tidbits we pick up through the weeks.

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Speaker 3: But I think it is always worthy of discussion because

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Speaker 3: I have no doubt that if you're listening to our podcast,

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Speaker 3: you probably are pretty healthy in the sense that you

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Speaker 3: have an interest in nutrition, you probably exercise regularly, and

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Speaker 3: you really trying to always do better, be better, get

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Speaker 3: better results, strive for different goals. And that's great. That's

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Speaker 3: why we love putting the podcast together so much. We

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Speaker 3: get so much amazing feedback on our social media about

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Speaker 3: people have had amazing results.

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Speaker 4: That even I'm shocked about. At times.

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Speaker 3: You know, people will write and say they've lost ten

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Speaker 3: kilos or they've changed this, and it's such satisfying, fulfilling work.

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Speaker 3: So I think that even though we have kind of

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Speaker 3: coveted at times, it will always resonate for different reasons.

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Speaker 3: And I think the reason that it was on my

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Speaker 3: mind was that I noticed my clients will describe and

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Speaker 3: this isn't one client in particular, this is just a

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Speaker 3: broad observation across the board.

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Speaker 4: And I'll notice that when my clients are describing all the.

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Speaker 3: Things that they've done, they'll say, I've been to pilates,

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Speaker 3: or I've been to my physio class each week, or

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Speaker 3: I've started to track my steps, or I have cut

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Speaker 3: back on alcohol. But when I really get to the

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Speaker 3: nitty gritty, they are pitting their outcomes on ticking the

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Speaker 3: box on something. Okay, I've done that, I should then

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Speaker 3: get results. But when we take a bit of a

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Speaker 3: deep dive, they're still not actually doing the work, because

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Speaker 3: the work is pushing yourself at the gym. It's not

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Speaker 3: just getting to the gym.

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Speaker 4: The work is.

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Speaker 3: Not eating the extra or making sure you're having those

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Speaker 3: two to three cups of salad or bench. So they

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Speaker 3: sort of make a couple of positive actions, which is good,

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Speaker 3: but then they're like, Okay, I've done I should get

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Speaker 3: the results that I'm looking for. And it's just not

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Speaker 3: always that tightness or specificity that's required. And so I

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Speaker 3: want people to be thinking about. Whilst I may be

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Speaker 3: ticking the box on a basic exercise basic healthy eating,

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Speaker 3: are you then actually taking it to the next.

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Speaker 4: Level and doing the work.

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Speaker 3: Are you cutting up and preparing your salad and vegetables

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Speaker 3: to have it every single meal so you're not just

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Speaker 3: grabbing your nut bar or cheese and crackets, but then

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Speaker 3: you've got that container of fresh food as well.

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Speaker 4: Are you saying no to.

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Speaker 3: The extras that slipping in and making sure that you're

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Speaker 3: only eating out once or twice a week because that's

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Speaker 3: generally higher calorie meals and higher calorie food. Are you

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Speaker 3: taking every opportunity to move more as opposed to going

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Speaker 3: to the gym once a day and then saying that

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

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Speaker 3: might be doing well, I might be making good choices,

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Speaker 3: but am I actually doing the work? And a reminder

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Speaker 3: that going and seeing a health professional, a physio, a dietitian,

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Speaker 3: a doctor is not actually the work. The work is

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Speaker 3: when you actually make that extra effort to take it to.

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Speaker 4: The next level.

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Speaker 3: And I noticed that a lot when I've had clients

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Speaker 3: who I haven't seen for quite some time and they

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Speaker 3: may come back for their some more sessions, or you know,

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Speaker 3: they might have had a break because things are happening

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Speaker 3: in the family, or I might have been unwell and

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Speaker 3: be like, right, I'm ready to start, and they're very

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Speaker 3: very keen to make an appointment, and I'll say, let's

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Speaker 3: get a week of diaries and work first, because that's

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Speaker 3: what I need to do my job. I need you

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Speaker 3: to have done your work and then I can do

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Speaker 3: my work. The work is not coming to see me.

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Speaker 3: That's facilitating the work. So that lot springs to mind.

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Speaker 3: Are you actually doing all the things that you could

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Speaker 3: be doing before you get advice from a health professional.

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Speaker 3: Are you pretending that that is doing the work by

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Speaker 3: going and seeing the health professional when really you could

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Speaker 3: have started the exercise beforehand. You could have had a

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Speaker 3: week of healthy eating before. And you know, that reminds

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Speaker 3: me of land someone. I guess clients are clients you've

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Speaker 3: come after they've already started the work and they've lost five, ten,

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Speaker 3: twenty kilos and then they're coming for that next level.

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Speaker 3: Because you can always do things and take it to

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Speaker 3: the next level yourself, whether it's training harder, actually shifting

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Speaker 3: moving to training, whether it's increasing vegetable intake, which very

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Speaker 3: few of us ever get enough of, whether it's really

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Speaker 3: evaluating your portions, whether it's giving yourself permission to have

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Speaker 3: way too many treats, because I see the treats slip

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Speaker 3: in multiple times a day. You know, there's the macaron

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Speaker 3: at the coffee shop that you've had, then there's the

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Speaker 3: hot chocolate after dinner, and then there's also the chocolate.

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Speaker 3: Like it's all those little permissions and little extras that

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Speaker 3: slip in. So I think it's just a good chat

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Speaker 3: in general to remind ourselves that you actually have to

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Speaker 3: do something as opposed to think you're doing something by

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Speaker 3: seeing someone else.

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Speaker 1: And I just want to highlight 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 vegets

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Speaker 1: to by 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, baring 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. Is the

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Speaker 1: old behaviors in her fullback pattern is very easy to

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

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Speaker 1: overy later on, and we know time and time again

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

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Speaker 1: makes her successful long term. So doing the work for

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Speaker 1: her is all about planning ahead and actually eating regularly

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Speaker 1: versus cutting back or skipping meals, which I know a

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Speaker 1: lot of people do. And then I've had other clients

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Speaker 1: who the work is really just consciously being aware of

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Speaker 1: what they are having, because all of these little things

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Speaker 1: creep in, like a second milky coffee each day, which

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Speaker 1: you don't think makes a big difference, and for a

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Speaker 1: lot of people it doesn't, but for somebody in a

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Speaker 1: really tight calorie budget, a second coffee, three squares of

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Speaker 1: chocolate instead of two, and an extra little bit of

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Speaker 1: be thrown into the smoothie in the morning can be

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Speaker 1: the difference of you know, three four hundred grams on

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Speaker 1: the scale or just one hundred grams on the scale,

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Speaker 1: and for others it might be you know, the work is, yeah,

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Speaker 1: they go to the gym five days a week, which

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Speaker 1: is amazing, but the nutrition isn't quite there, or breakfast

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Speaker 1: is often skipped and then it's a bit of a

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Speaker 1: high calorie lunch, and then you know, there's permission to

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Speaker 1: have a little bit more alcohol during the day. Or

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Speaker 1: they might be going to a work function where all

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Speaker 1: of the food and all of the alcohol is catered.

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Speaker 1: Then they're having three glasses of wine, and I have

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Speaker 1: to challenge them and say, you know, is a work

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Speaker 1: function somewhere where we really want to spend three glasses

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Speaker 1: of wine? Whereas I'd much rather you just had one

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Speaker 1: beautiful glass of like French champagne versus three kind of

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Speaker 1: crappier glasses of champagne at a work function. Where is

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Speaker 1: that where you really want to be having three drinks?

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Speaker 1: So that work portion looks very different for a lot

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Speaker 1: of our clients, and it is very different for all

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Speaker 1: of us. But it's really taking that step back and saying, well,

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Speaker 1: why am I not getting the results that I want?

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Speaker 1: And what is the thing that I need to do

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Speaker 1: a little bit better, a little bit more consistently. Or

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Speaker 1: just pay that little bit more at time tension too,

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Speaker 1: because for many of us it is it is just

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Speaker 1: a totally different area. But for all of us, if

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Speaker 1: we can just tighten it up and lock it down

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Speaker 1: that little bit, we often do see those great results

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Speaker 1: on the scale the next week.

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Speaker 3: We just have a little deciphering of your abbreviation PB.

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Speaker 3: Please for our listeners who may not be familiar with

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Speaker 3: dietician abbreviations peanut butter.

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Speaker 2: Everone knows what PV is, do they? I don't know.

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Speaker 3: I just thought that we needed to do it. Actually,

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

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Speaker 2: Your pump peanut butter.

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Speaker 3: Peanut butter, and we always stress about peanut butter because

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Speaker 3: 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 3: your what's it a pumpkin spice laste, because I saw

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Speaker 3: that at Starbucks this week too.

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Speaker 4: I know you love those.

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Speaker 2: It's not good.

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Speaker 4: Yeah, just going back to the discussion.

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Speaker 3: Actually, the work is also, you said, the planning, because

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Speaker 3: I can't tell you how many clients I have who

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Speaker 3: do really well in their own environment, but as soon

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Speaker 3: as they're out of context, a work conference in particular,

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Speaker 3: they don't have or haven't developed that skill yet to think, oh,

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Speaker 3: I need to take some food with me, or I

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Speaker 3: need to order something, and I'll spend.

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Speaker 4: A lot of time on that because you can.

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Speaker 3: Never assume that when you go away from your environment

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Speaker 3: the food options will be healthy. You become the victim

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Speaker 3: of the environment, and very rarely is it healthy. So

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Speaker 3: that's another example of the work. Have you preempted certain

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Speaker 3: situations where you may need to plan ahead, take some food, etc.

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Speaker 3: The other major one I see all the time slipping

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Speaker 3: in that undoes so much of our work is fries.

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Speaker 3: If I see another food diary with a few chips

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Speaker 3: off someone's plate, like I did an article a few

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Speaker 3: years ago about frides, and I think it serves like

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Speaker 3: seven or eight that's sort of the equivalent of over

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Speaker 3: one hundred calories.

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Speaker 4: So that's the work.

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Speaker 3: So yeah, I thought it was just a good time

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Speaker 3: of year, coming to that end of the year where

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Speaker 3: a lot of our listeners will pick up their exercise,

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Speaker 3: they want to get back into their summer clothes, They

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Speaker 3: might be preparing for a summer holiday, and you know,

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Speaker 3: getting a bit resentful that they're going to the gym

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Speaker 3: and they're eating well, or their perception is they're eating well.

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Speaker 3: But the question is is there any other work you

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Speaker 3: can do to take it to the next level? And yeah,

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Speaker 3: tell me what's the pumpkin spice latte? Because it's Halloween

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Speaker 3: coming up and I saw them in Starbucks. Is it

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Speaker 3: like a syrup?

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

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Speaker 1: delicious 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 Australia

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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.

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Speaker 2: You know they make pumpkin spice lattes here? That was

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Speaker 2: like my US treats.

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Speaker 1: So when we've been into like you know, I've been

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

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

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

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

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

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Speaker 1: gone by the time that Halloween hits I'm pretty sure,

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Speaker 1: so I don't know.

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Speaker 2: What's in it.

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Speaker 1: I think it's like it's some sort of sugar syrup,

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Speaker 1: Like whenever I watch them do it, it's three pumps

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Speaker 1: of syrup, so a lot. It's a lot of sugar.

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Speaker 1: Then I think there must be some sort of like

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Speaker 1: mixed spice or some sort of cinnamon and nutmeg or something,

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Speaker 1: some spice cot a combo. And then I just get

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Speaker 1: it in a normal latte. And then they always ask

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Speaker 1: you want whit cream on top. I'm like, oh no,

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Speaker 1: that's that's too much, Like it's overly sweet. I always

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Speaker 1: ask for two pumps, not three. I get it less sweet,

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Speaker 1: and then I just get it on plane. I just

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Speaker 1: get it on Skimmu. Yeah, you can definitely add cream

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Speaker 1: to it. Then you can get it in like an

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Speaker 1: ice version as well. It's a lot like it's definitely

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Speaker 1: like a treat. But 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 3: And you can definitely replicate that with things like cinnamon

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Speaker 3: just in a froth if you're making cappuccino or latte

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Speaker 3: at home. But what I do at Starbucks because I

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Speaker 3: do like it's tachy. I know, don't judge me. I

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Speaker 3: love a Starbucks because it reminds me of being in Hawaii.

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Speaker 3: But whenever I order one of the drinks, I will

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Speaker 3: say things obviously, no weird, but also I'll say for

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Speaker 3: half syrup or just one pump because they will pump

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Speaker 3: two or three and that's all sugar, so I'll say one.

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Speaker 3: And I know in the States they've got sugar free syrups.

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Speaker 3: I don't know if they have them here, but that's

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Speaker 3: a good example that it is easy to adjust things

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Speaker 3: when you're out. If you do enjoy something and I'm

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Speaker 3: like you, like a Starbucks drink would probably be to

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Speaker 3: at least two hundred calories. It's kind of like a

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Speaker 3: small meal. So it is that fits the you don't

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Speaker 3: have that a food, you.

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Speaker 4: Know what I mean? Like that is kind of the

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Speaker 4: treat occasion. It's like a smoothie, which we're going to

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Speaker 4: talk about in a little while. Ye, moving on the end.

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Speaker 3: I actually just found a great set of data that

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Speaker 3: came out this week looking at nutrient deficiencies around the world. Now,

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Speaker 3: when you look at global nutrition, obviously there's the impact

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Speaker 3: of third world countries who don't have access to a

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Speaker 3: number of or range and abundance of nutrient rich food.

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Speaker 3: But I did think it was relevant in terms of

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Speaker 3: a general discussion because Australia still can have up to

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Speaker 3: twenty five percent deficiency in some of those key nutrients,

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Speaker 3: and that the article was headlined that there's four key

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Speaker 3: nutrients that over sixty percent of people worldwide are low

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Speaker 3: in the diets of Now that isn't to say that

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Speaker 3: sixty percent of Australians would be low. It's more likely,

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Speaker 3: of course countries that don't have access to food like this.

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Speaker 3: But in terms of still high risk in the diets

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Speaker 3: of Australians, we actually are quite low, up to twenty

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Speaker 3: five percent, even in these nutrients. So the first one

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Speaker 3: is iodine. It's estimated that five point one billion people,

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Speaker 3: sixty eight percent of the world's population is low or

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Speaker 3: is deficient in that key nutrient, and it is certainly

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Speaker 3: worth a discussion here in Australia because our soil is

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Speaker 3: eceptionally low in the nutrient iodine, and particularly our women

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Speaker 3: of childbearing ages are a very high risk of idine deficiency,

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Speaker 3: which is one of the reasons that thyroid dysfunction is

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Speaker 3: so very common here.

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Speaker 4: Myself.

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Speaker 3: I've had a friend who's lost her thyroid recently, so

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Speaker 3: certainly it impacts us. But the key take of message

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Speaker 3: is are you getting enough iodine? Listening now, we used

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Speaker 3: to wash the milk processing equipment in a solution that

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Speaker 3: contained iodine, so we would get it often through dairy,

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Speaker 3: but that process has changed so we don't get as

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Speaker 3: much in dairy anymore, although we do get some. But

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Speaker 3: the richest dietary sauce is to just tick the box

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Speaker 3: on our iodi salt. Now, I would suggest when you're

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Speaker 3: making salad, dressing or using soli at home to season

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Speaker 3: that you use the one that has added iodine to it,

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Speaker 3: because I think the risk of idin is or thiroid

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Speaker 3: issues are much higher than the risk of having a

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Speaker 3: bit too much salt. If you're having salt with fresh

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Speaker 3: food like salad and soup, I'm not concerned. But the

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Speaker 3: other rich sources are shellfish, so things like your pols,

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Speaker 3: oysters or seafood. Seaweed a very rich sauce, So if

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Speaker 3: you like seaweed snacks, is she a great way to

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Speaker 3: get some. And we do get a little from dairy

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Speaker 3: and a little from bread, but certainly I'd be hoping

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Speaker 3: that you would at least be getting some of my

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Speaker 3: die salt or seafood on a daily basis to check

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Speaker 3: the box, particularly if you're a female and going through

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Speaker 3: those child bearing years, because it has a significant impacts

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Speaker 3: of cognitive development and children and metabolic function long term.

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Speaker 3: The next one land that surprised me was vitamin E

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Speaker 3: and estimated that five billion or sixty seven percent of

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Speaker 3: the world's population is low or deficient in vitamin E,

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Speaker 3: and I hadn't actually heard that before.

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Speaker 4: Now.

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Speaker 3: The truth is that vitamin E is also only found

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Speaker 3: in a small handful of foods, including nuts, seeds, and eggs,

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Speaker 3: which means if you don't eat nuts and seeds often

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Speaker 3: and are in a country perhaps it doesn't have access

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Speaker 3: to eggs, it is certainly an issue. So my take

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Speaker 3: home message for that is if you're using extraversion olive oil,

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Speaker 3: avocado or avocado oil, and you're cooking and have a

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Speaker 3: serve of nuts and seeds each day, which is certainly

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Speaker 3: what Leanna and I recommend for good health, you would

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Speaker 3: be getting that. But it's certainly worth checking because if

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Speaker 3: you don't like nuts or eggs, for example, it's only

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Speaker 3: in a small handful of foods. Apart from that, have

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Speaker 3: I missed anything else that's in quite avenue?

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

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Speaker 2: And when you think.

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Speaker 1: About that that as a country like Australia, we're very fortunate,

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Speaker 1: but in somewhere like a third world country, those are

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Speaker 1: very expensive items. And I know, I look, you know

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Speaker 1: clients even in Australia that wouldn't be able to afford

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Speaker 1: to have nuts and seeds every single day. And then

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Speaker 1: things like eggs, I just I guess what country like

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Speaker 1: if you're not a country that regularly eats eggs, or

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Speaker 1: they're not found that regularly there, or maybe you've got allergies,

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Speaker 1: those sorts of things can impact it as well. But

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Speaker 1: I think nuts and seeds are the most prevalent source,

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Speaker 1: and they are expensive types of foods, and so I think,

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Speaker 1: you know, vitamin is a really powerful anti inflammatory nutrient

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Speaker 1: as well, So we really want to try to get

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Speaker 1: it in through our diet because it is a really

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Speaker 1: powerful antioxidant, but like you said, it is mostly found

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Speaker 1: in the nuts in the seeds, so really trying to

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Speaker 1: focus on getting a good serving of some of that

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Speaker 1: in each day a right.

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Speaker 3: The next one, it won't come as a surprise to

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Speaker 3: our listeners, is calcium, with five billion, or sixty six

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Speaker 3: percent of the words population with low or deficient levels. Now,

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Speaker 3: calcium is crew for castrong, bones and teeth, also for

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Speaker 3: the functioning for heart, the muscles, the nerves, and I

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Speaker 3: think in my experience, those at highest risk of people

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Speaker 3: who don't consume dairy or I have swapped to plant

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Speaker 3: based milks that are not fortified with calcium. So just

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00:17:14,440 --> 00:17:17,040
Speaker 3: to remind you, if you are someone who prefers almond milk,

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00:17:17,520 --> 00:17:20,159
Speaker 3: soy milk, oat milk, that you do primarily use one

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Speaker 3: that has calcium added. Or if your primary source of

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Speaker 3: those plant based milks is from your coffee from a barist,

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Speaker 3: just check that the brand they're using also has calcium added.

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Speaker 3: Certainly a massive issue for peri and postmenopausal women whose

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Speaker 3: demands are as high as thirteen hundred milligrams per day.

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Speaker 3: But the and the truth is if you haven't had

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Speaker 3: it when you're younger and have built that bone strength,

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Speaker 3: it really is difficult to build boat again. You know,

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Speaker 3: at that level if you've already low have osteopenia. So

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Speaker 3: the other I think key message for our listeners is

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Speaker 3: if you know that you haven't been a big consumer

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Speaker 3: of dairy throughout your adult life, it's probably worth getting

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Speaker 3: a bone density scanned to see if you are at

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Speaker 3: risk of osteopenia, because at least then you are aware

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Speaker 3: of the important of resistance training to build strengthen your bones.

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Speaker 3: You may need to take a calcium supplement because it's

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Speaker 3: an issue.

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Speaker 4: You'll know people who have got.

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Speaker 3: Osteoporosis, osteopenia. It comes up all the time even with

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Speaker 3: our own clients. So certainly, if you're in your thirties

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Speaker 3: or forties and are not massive dairy consumers, it's worth

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Speaker 3: getting a bone density scan to see if you are

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Speaker 3: at risk, even though we're in a country where those

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Speaker 3: nutrients are abundantly available. Other plant based sauces are almonds,

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Speaker 3: leafy greens, but really it's in highest quantities that have

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Speaker 3: well absorved calcium in dairy food, and our favorite food

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Speaker 3: if you are a plant based diet follower is unhuld

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Speaker 3: Ha Chahmi Because I think a tablespoon's got like a

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Speaker 3: massive like four hundred milligrams or something crazy, or at

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Speaker 3: least two hundred.

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Speaker 4: I'm probably exaggerating a little bit.

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Speaker 2: It's pretty good for a plant based time.

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Speaker 4: Yeah, you want to add more al tahinim, which.

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Speaker 3: You can find in the whole food section of supermarkets

437
00:18:53,240 --> 00:18:56,040
Speaker 3: and find the iron. Again, will not come as a

438
00:18:56,119 --> 00:18:59,280
Speaker 3: surprise to our listeners. Four point nine billion or six

439
00:18:59,359 --> 00:19:01,720
Speaker 3: point five percent of the world's population has low or

440
00:19:01,720 --> 00:19:05,920
Speaker 3: deficient iron levels, and again our women of childbearing age

441
00:19:05,960 --> 00:19:08,080
Speaker 3: at high risk. I think about twenty five percent of

442
00:19:08,119 --> 00:19:11,600
Speaker 3: Australian women have low iron or low iron stores.

443
00:19:11,240 --> 00:19:14,280
Speaker 4: Which can make you feel incredibly fatigued. And if you're

444
00:19:14,320 --> 00:19:16,040
Speaker 4: a sporadic red meat eater.

445
00:19:15,960 --> 00:19:18,600
Speaker 3: So you have a hamburger, sorry hamburger or steak once

446
00:19:18,600 --> 00:19:20,639
Speaker 3: a week, you're probably at highest risk, even more so

447
00:19:20,760 --> 00:19:23,480
Speaker 3: than those on a plant based diet, because if you

448
00:19:23,600 --> 00:19:26,360
Speaker 3: do include meat in your diet, we need small amounts

449
00:19:26,640 --> 00:19:28,399
Speaker 3: three or four times a week to give the body

450
00:19:28,440 --> 00:19:31,680
Speaker 3: access to well absorbed iron. So if you are feeling

451
00:19:31,680 --> 00:19:33,239
Speaker 3: a little bit tired or have been told that your

452
00:19:33,240 --> 00:19:35,080
Speaker 3: stores are a bit on the low side but not

453
00:19:35,200 --> 00:19:38,800
Speaker 3: low enough to warrant and infusion, certainly be making sure

454
00:19:38,800 --> 00:19:41,439
Speaker 3: that you're having some lean cutlets or a hamburger patty

455
00:19:41,520 --> 00:19:43,640
Speaker 3: or lean mintce or sausages a little bit more through

456
00:19:43,640 --> 00:19:46,040
Speaker 3: the week. That is your best way to boost your

457
00:19:46,080 --> 00:19:48,480
Speaker 3: intake of well absorbed dietary iron.

458
00:19:48,200 --> 00:19:52,000
Speaker 4: And things like your baked beans, eggs, legumes.

459
00:19:51,560 --> 00:19:53,520
Speaker 2: What else that green leafy vegues.

460
00:19:54,000 --> 00:19:56,439
Speaker 4: Yeah, got a little bit, so certainly bumping that up.

461
00:19:56,440 --> 00:19:58,240
Speaker 3: But if your stores are low and you do it

462
00:19:58,320 --> 00:20:00,800
Speaker 3: red meat, you really got to go and have more

463
00:20:01,040 --> 00:20:02,840
Speaker 3: red meat. Basically you're not going to have to chop

464
00:20:02,880 --> 00:20:05,760
Speaker 3: it up with it with plant based foods as efficiently.

465
00:20:06,119 --> 00:20:07,720
Speaker 4: And in my clinical experience, und.

466
00:20:07,640 --> 00:20:09,720
Speaker 3: I actually don't have issues with iron with my plant

467
00:20:09,720 --> 00:20:11,960
Speaker 3: based eaters. It's only my meat eaters I tend to

468
00:20:12,000 --> 00:20:14,800
Speaker 3: have issues because they have it sporadically and they don't

469
00:20:14,880 --> 00:20:17,520
Speaker 3: have it as often as they need to be optimally absorbed.

470
00:20:18,240 --> 00:20:18,720
Speaker 2: I must say.

471
00:20:18,760 --> 00:20:20,600
Speaker 1: They're saying, most of my ladies who I have who

472
00:20:20,640 --> 00:20:23,960
Speaker 1: have iron deficiencies are like you said, sporadic meat eaters,

473
00:20:24,040 --> 00:20:26,280
Speaker 1: or they don't eat meat, but they'll happily have like

474
00:20:26,359 --> 00:20:29,200
Speaker 1: chicken or seafood, and so it's really hard to get

475
00:20:29,200 --> 00:20:31,760
Speaker 1: it in. And because they're not plant based or vegetarian,

476
00:20:31,800 --> 00:20:33,560
Speaker 1: they don't eat a ton of beans and legumes. And

477
00:20:33,600 --> 00:20:36,119
Speaker 1: we do know that really great sources of plant based

478
00:20:36,119 --> 00:20:39,080
Speaker 1: iron are beans and legumes, nuts and seeds. My favorite

479
00:20:39,119 --> 00:20:42,200
Speaker 1: combo is dried chickpeas and dried apricots, as like a

480
00:20:42,240 --> 00:20:43,640
Speaker 1: little bit of a snack that can have some good

481
00:20:43,640 --> 00:20:45,840
Speaker 1: amounts of plant based iron in it as well, and

482
00:20:45,880 --> 00:20:47,960
Speaker 1: really making sure that you're having that with a vitamin

483
00:20:48,000 --> 00:20:50,640
Speaker 1: C sauce, such as you know, squeezing some lemon juice

484
00:20:50,640 --> 00:20:53,679
Speaker 1: on your salads, tomatoes, capsicums, that sort of thing can

485
00:20:53,720 --> 00:20:55,080
Speaker 1: really be helpful if you're going to have it with

486
00:20:55,119 --> 00:20:58,000
Speaker 1: a plant based sauce to really improve the uptake of

487
00:20:58,000 --> 00:21:00,240
Speaker 1: that plant based iron as well. So that's what'll be

488
00:21:00,240 --> 00:21:02,280
Speaker 1: the only one that didn't surprise me. And if you're

489
00:21:02,320 --> 00:21:05,600
Speaker 1: a runner, particularly more like a longer distance runner, it's

490
00:21:05,600 --> 00:21:08,040
Speaker 1: something to do with the heel strike, isn't it. When

491
00:21:08,080 --> 00:21:10,080
Speaker 1: you're a long distance runner. A lot of runners have

492
00:21:10,160 --> 00:21:12,560
Speaker 1: issues with their iron. Or if you're a female that

493
00:21:12,640 --> 00:21:15,639
Speaker 1: has very heavy periods, So say you're changing your paddle

494
00:21:15,680 --> 00:21:18,479
Speaker 1: tambo on every sort of two hours or so, that

495
00:21:18,520 --> 00:21:20,720
Speaker 1: would be considered quite a heavy flow and I would

496
00:21:20,720 --> 00:21:23,320
Speaker 1: be encouraging you to go and see somebody such as

497
00:21:23,400 --> 00:21:26,439
Speaker 1: a doctor or ganecologist just to get checked out in

498
00:21:26,480 --> 00:21:28,639
Speaker 1: the AOK because that is it is considered a very

499
00:21:28,640 --> 00:21:31,080
Speaker 1: heavy flow and you do lose a lot of iron,

500
00:21:31,160 --> 00:21:34,239
Speaker 1: particularly if that is a regular occurrence for you to have.

501
00:21:34,280 --> 00:21:36,240
Speaker 1: And I do have a lot of my clients regularly

502
00:21:36,240 --> 00:21:40,280
Speaker 1: on iron supplements because their mental cycles are are very heavy.

503
00:21:40,359 --> 00:21:43,359
Speaker 1: So it is something I'm concerned, and I like you, Susie,

504
00:21:43,400 --> 00:21:45,280
Speaker 1: I do have quite a lot of my ladies who

505
00:21:45,280 --> 00:21:47,199
Speaker 1: come to me with low iron as well, and it

506
00:21:47,240 --> 00:21:49,480
Speaker 1: does take a little bit to optimize that in their diet.

507
00:21:49,480 --> 00:21:51,919
Speaker 1: But there are certainly a lot of tips and strategies

508
00:21:51,920 --> 00:21:54,359
Speaker 1: we can do from a nutrition perspective. But I must

509
00:21:54,359 --> 00:21:58,000
Speaker 1: say I don't think in my whole clinical career over

510
00:21:58,040 --> 00:21:59,760
Speaker 1: a decade now, I've ever seen a client who was

511
00:21:59,800 --> 00:22:00,920
Speaker 1: low in vitamin EAR.

512
00:22:01,600 --> 00:22:02,440
Speaker 2: It's quite rare.

513
00:22:02,480 --> 00:22:04,359
Speaker 1: Also to see what was the other one you mentioned,

514
00:22:04,440 --> 00:22:06,800
Speaker 1: Idine Like, I'm not It's not something I ever send

515
00:22:06,800 --> 00:22:09,160
Speaker 1: someone to test for unless they do have a background

516
00:22:09,200 --> 00:22:11,639
Speaker 1: of that thiro disorder. But it is certainly something I

517
00:22:11,680 --> 00:22:13,880
Speaker 1: will talk about with my ladies if they are considering,

518
00:22:14,160 --> 00:22:16,200
Speaker 1: you know, having a baby suit. But you will find

519
00:22:16,240 --> 00:22:19,080
Speaker 1: ID in the bulk of the prenatal supplements anyway, So

520
00:22:19,359 --> 00:22:21,960
Speaker 1: it's not as long as you're sort of taking those prenatals.

521
00:22:22,000 --> 00:22:24,240
Speaker 1: I don't think it's too much for concern they're either,

522
00:22:24,480 --> 00:22:27,000
Speaker 1: but definitely calcium is another big one, as you mentioned,

523
00:22:27,040 --> 00:22:29,600
Speaker 1: once you're sort of in those peri or metopause or years.

524
00:22:29,800 --> 00:22:32,440
Speaker 1: Thirteen hundred milligrams of calcium a day is a lot

525
00:22:32,440 --> 00:22:35,400
Speaker 1: of calcium, like if you're not having dairy. Like if

526
00:22:35,440 --> 00:22:37,480
Speaker 1: any of my clients do not have dairy, I have

527
00:22:37,560 --> 00:22:39,919
Speaker 1: them mon a calcium supplement. If they're sort of fifty

528
00:22:39,960 --> 00:22:42,480
Speaker 1: five years plus and they don't drink dairy or the

529
00:22:42,520 --> 00:22:45,359
Speaker 1: milk that they drink isn't fortified, absolutely, I've got them

530
00:22:45,400 --> 00:22:47,240
Speaker 1: on a calcium supplement. There's no way you're going to

531
00:22:47,280 --> 00:22:50,760
Speaker 1: achieve thirteen hundred milligrams of calcium purely through diet unless

532
00:22:50,760 --> 00:22:53,879
Speaker 1: you're chugging through like kilos of like spinach or pale

533
00:22:53,880 --> 00:22:56,400
Speaker 1: ea today, and even then we're not quite sure how

534
00:22:56,480 --> 00:22:59,760
Speaker 1: much that is absorbable calcium as well. So it's a

535
00:22:59,800 --> 00:23:02,400
Speaker 1: real the really hard sog to get thirteen hundred milligrams,

536
00:23:02,400 --> 00:23:04,639
Speaker 1: and it's about four serves of dairyes, so it's a

537
00:23:04,680 --> 00:23:07,000
Speaker 1: tub of yogurt, two cups of milk, and a couple

538
00:23:07,000 --> 00:23:10,000
Speaker 1: of slices of cheese every single day to be getting

539
00:23:10,040 --> 00:23:12,960
Speaker 1: in that thirteen hundred milligrams, it's really tough. So a

540
00:23:13,000 --> 00:23:15,440
Speaker 1: really good conversation to be having with your doctor or

541
00:23:15,520 --> 00:23:18,240
Speaker 1: dietisian if you are sort of in that late fifties

542
00:23:18,240 --> 00:23:21,639
Speaker 1: to sixty plus age bracket, because you really want to

543
00:23:21,640 --> 00:23:24,159
Speaker 1: make sure you're doing some form of resistance space training

544
00:23:24,240 --> 00:23:26,840
Speaker 1: plus getting enough calcium into your diet as well to

545
00:23:26,920 --> 00:23:28,760
Speaker 1: really support your bone and muscle health.

546
00:23:29,160 --> 00:23:32,000
Speaker 3: And just remind me which is the better absorb calcium,

547
00:23:32,280 --> 00:23:34,199
Speaker 3: because you know how there's a different tied is it

548
00:23:34,240 --> 00:23:37,640
Speaker 3: calcium carbonate or site trait? Isn't it calcium site trates

549
00:23:37,640 --> 00:23:38,600
Speaker 3: to better on that trim.

550
00:23:38,960 --> 00:23:41,560
Speaker 1: I think it's a conversation for your pharmacist. It's definitely

551
00:23:41,600 --> 00:23:42,000
Speaker 1: their area.

552
00:23:42,760 --> 00:23:44,320
Speaker 3: Yeah, I'm going to google that in a second when

553
00:23:44,320 --> 00:23:46,320
Speaker 3: we're talking about something else, because there is definitely one

554
00:23:46,320 --> 00:23:49,600
Speaker 3: that absorbs better in supplements to check. Because le's be honest,

555
00:23:49,640 --> 00:23:51,520
Speaker 3: you have to be careful with supplements. You're paying with money.

556
00:23:51,520 --> 00:23:53,760
Speaker 3: You want one that is the best optimally.

557
00:23:53,400 --> 00:23:54,919
Speaker 4: Absorbed if your goal is that.

558
00:23:55,080 --> 00:23:58,720
Speaker 3: So why you're talking to us about veggie fries Land,

559
00:24:00,200 --> 00:24:01,120
Speaker 3: I'm gonna look that up.

560
00:24:01,680 --> 00:24:02,080
Speaker 2: Wonderful.

561
00:24:02,119 --> 00:24:04,679
Speaker 1: All right, Well, the thing that we've got to discuss.

562
00:24:04,760 --> 00:24:07,000
Speaker 1: Our product of the week is from wil West.

563
00:24:07,000 --> 00:24:07,440
Speaker 2: I'm not sure.

564
00:24:07,480 --> 00:24:09,800
Speaker 1: I imagine it's in Coals as well. It's the McCain.

565
00:24:10,560 --> 00:24:14,720
Speaker 1: These guys are frozen so pub style like crispy cauliflower fries.

566
00:24:15,080 --> 00:24:19,359
Speaker 1: So the pack is five hundred grams and they're saying

567
00:24:19,440 --> 00:24:22,359
Speaker 1: a serving size is one hundred gram so there's five

568
00:24:22,440 --> 00:24:23,560
Speaker 1: servings per packet.

569
00:24:24,040 --> 00:24:25,560
Speaker 2: Now these are six.

570
00:24:25,359 --> 00:24:28,879
Speaker 1: Dollars fifty so not inexpensive, but like most things, if

571
00:24:28,920 --> 00:24:32,400
Speaker 1: it's more of that quote unquote healthier product, you're certainly,

572
00:24:32,520 --> 00:24:34,040
Speaker 1: you know, paying a little bit more for it than

573
00:24:34,119 --> 00:24:36,840
Speaker 1: normal fries. But I will say, like frozen chips have

574
00:24:36,960 --> 00:24:40,359
Speaker 1: gone up quite significantly. Even the home brand varieties in

575
00:24:40,400 --> 00:24:43,040
Speaker 1: Coals and Wolves have gone up quite significantly. I think

576
00:24:43,040 --> 00:24:45,119
Speaker 1: in one stage there was like a potato shortage or

577
00:24:45,119 --> 00:24:47,680
Speaker 1: something wasn't there, and I just don't like the prices

578
00:24:47,720 --> 00:24:49,800
Speaker 1: haven't really come back down since then. Like a home

579
00:24:49,880 --> 00:24:52,840
Speaker 1: brand bag of frozen potato chips, I think it's like

580
00:24:52,960 --> 00:24:56,040
Speaker 1: four fifty five dollars anyway, So these aren't I guess

581
00:24:56,080 --> 00:24:58,280
Speaker 1: when you're comparing that they're sort of on the same

582
00:24:58,280 --> 00:25:00,600
Speaker 1: playing field. I guess a dollar or so more, But

583
00:25:00,640 --> 00:25:02,399
Speaker 1: I guess they are only five hundred grams, right. I

584
00:25:02,480 --> 00:25:05,159
Speaker 1: think a lot of the frozen potato chips are perhaps

585
00:25:05,160 --> 00:25:07,399
Speaker 1: cequila a little bit more, maybe.

586
00:25:07,240 --> 00:25:09,280
Speaker 4: Seven fifty to a quilo. I think you're only at

587
00:25:09,280 --> 00:25:10,320
Speaker 4: all worse. I can't find them in.

588
00:25:10,359 --> 00:25:13,119
Speaker 1: Cold Okay, so will was only six fifty four the

589
00:25:13,160 --> 00:25:16,040
Speaker 1: five hundred gram bag. When we look at the ingredients,

590
00:25:16,080 --> 00:25:18,880
Speaker 1: they've got a three point five health Star rating on them,

591
00:25:19,080 --> 00:25:21,520
Speaker 1: which you would think judging by the fact that you

592
00:25:21,560 --> 00:25:23,720
Speaker 1: would pick these up and one would naturally assume that

593
00:25:23,720 --> 00:25:26,600
Speaker 1: they're a healthier version, right, because they've got cauliflower in them,

594
00:25:26,800 --> 00:25:29,440
Speaker 1: I would expect that health stars to be higher because

595
00:25:29,480 --> 00:25:32,000
Speaker 1: we know that how the health Star system works is

596
00:25:32,040 --> 00:25:35,040
Speaker 1: it rates similar products in that category. So what it's

597
00:25:35,040 --> 00:25:38,879
Speaker 1: doing is it's rating the cauliflower chips against any other

598
00:25:38,920 --> 00:25:42,240
Speaker 1: types of frozen chips as well. So we've got cauliflower

599
00:25:42,280 --> 00:25:45,680
Speaker 1: at forty three percent, followed by potato, and interestingly they

600
00:25:45,680 --> 00:25:49,240
Speaker 1: don't mention how much potato, So cauliflower forty three percent

601
00:25:49,320 --> 00:25:53,879
Speaker 1: followed by potato. Then we've got potato flakes, wheat flour, onion,

602
00:25:54,040 --> 00:25:59,119
Speaker 1: vegetable oil, maize, starch, water, salt, vegetable gum, sugar, little

603
00:25:59,119 --> 00:26:02,439
Speaker 1: bit of citrus fiber, little bit of glucose syrup, raising

604
00:26:02,480 --> 00:26:06,080
Speaker 1: Asian onion, powdered garlic, powder, spice, and yeast. So not

605
00:26:06,240 --> 00:26:08,919
Speaker 1: low fodmap for those with little sensitive tummies. There's some

606
00:26:08,960 --> 00:26:11,760
Speaker 1: onion and some garlic in there. But I would assume

607
00:26:12,160 --> 00:26:16,080
Speaker 1: if thequliflowers at forty three percent, potatoes probably twenty thirty percent,

608
00:26:16,560 --> 00:26:20,760
Speaker 1: So it's heavily made up of the coating because when

609
00:26:20,800 --> 00:26:22,800
Speaker 1: you look at I'll go through the nutrition information in

610
00:26:22,840 --> 00:26:25,119
Speaker 1: a second, but just based off the percentages of the

611
00:26:25,280 --> 00:26:28,440
Speaker 1: ingredient list, if cauliflower is the main ingredient at forty

612
00:26:28,480 --> 00:26:30,680
Speaker 1: three percent, potato has to be less than that. I'm

613
00:26:30,720 --> 00:26:34,080
Speaker 1: going to assume somewhere around the thirtieth percentile that makes

614
00:26:34,160 --> 00:26:37,199
Speaker 1: up say or maybe even the twentieth roughly sixty to

615
00:26:37,240 --> 00:26:39,600
Speaker 1: seventy percent total, and then the rest of that has

616
00:26:39,640 --> 00:26:41,480
Speaker 1: to be some sort of the coating on it, so

617
00:26:41,520 --> 00:26:44,200
Speaker 1: they're sort of coated or battered. I imagine you put

618
00:26:44,200 --> 00:26:46,240
Speaker 1: them in like the air fry or into the uven

619
00:26:46,359 --> 00:26:48,840
Speaker 1: or something. So when you look at the nutritionals per

620
00:26:48,920 --> 00:26:51,280
Speaker 1: serving is one hundred gram serving, so you're getting five

621
00:26:51,320 --> 00:26:54,560
Speaker 1: serves out of the pack. Energy wise, you've got per

622
00:26:54,640 --> 00:26:58,600
Speaker 1: serve eight hundred kilodels, with two point nine grams of protein,

623
00:26:59,000 --> 00:27:01,200
Speaker 1: nine point one gram of fat, so quite a high

624
00:27:01,280 --> 00:27:04,040
Speaker 1: fat product, with one point two gram of that being

625
00:27:04,080 --> 00:27:08,120
Speaker 1: saturated fat. Twenty three grams of carbohydrate, so certainly less

626
00:27:08,119 --> 00:27:11,200
Speaker 1: than what a regular potato chip would be because cauliflowers

627
00:27:11,240 --> 00:27:14,760
Speaker 1: significantly less carbohydrate than what potato is, So twenty three

628
00:27:14,840 --> 00:27:17,719
Speaker 1: grams of carb for the serve with three grams of sugar.

629
00:27:18,000 --> 00:27:20,480
Speaker 1: They haven't listed dietary fiber. I imagine there's a little

630
00:27:20,480 --> 00:27:23,439
Speaker 1: bit in there, probably not a whole lot, and about

631
00:27:23,440 --> 00:27:26,840
Speaker 1: three hundred milligrams of sodium, so there is added salt

632
00:27:26,840 --> 00:27:30,439
Speaker 1: in here, but nothing overly you know, significant in there anyway.

633
00:27:31,040 --> 00:27:36,520
Speaker 1: So that is the McCain pubstyle crispy cauliflower fries. How

634
00:27:36,560 --> 00:27:39,200
Speaker 1: do you feel about the susie, I am quite surprised.

635
00:27:39,200 --> 00:27:41,240
Speaker 1: I think they're quite high calorie for what they are.

636
00:27:41,600 --> 00:27:44,119
Speaker 1: I would think that they're I would think that they're leaner.

637
00:27:44,560 --> 00:27:47,480
Speaker 4: I don't like them. They're like forty vegetable.

638
00:27:48,240 --> 00:27:50,600
Speaker 1: Yeah, yeah, I would think they would be a little

639
00:27:50,600 --> 00:27:52,640
Speaker 1: bit leaner. I think if you're going to have some fries,

640
00:27:53,080 --> 00:27:55,040
Speaker 1: I'd just rather normal potato chips and put a bit

641
00:27:55,080 --> 00:27:57,639
Speaker 1: of fresh cauliflower on the side. If I'm being honest,

642
00:27:57,640 --> 00:27:59,639
Speaker 1: I'd rather make my own like.

643
00:28:00,080 --> 00:28:03,160
Speaker 4: Forty three percent cauliflower, like it's sixty percent.

644
00:28:02,920 --> 00:28:05,040
Speaker 2: Other crap, it's potato. Yeah.

645
00:28:05,040 --> 00:28:07,440
Speaker 1: I think people are a bit stunned by the quliflower.

646
00:28:07,440 --> 00:28:10,760
Speaker 1: They think, oh, the cauliflowers, you know, a much healthier choice,

647
00:28:10,800 --> 00:28:12,960
Speaker 1: But honestly not on paper, they don't look that much healthy.

648
00:28:13,000 --> 00:28:13,840
Speaker 2: They're quite high fat.

649
00:28:13,880 --> 00:28:16,040
Speaker 1: Nine grams are fat for one hundred grams serving, and

650
00:28:16,080 --> 00:28:17,760
Speaker 1: a product like this is pretty high, and I think

651
00:28:17,800 --> 00:28:19,439
Speaker 1: a lot of people would then add a bit of

652
00:28:19,440 --> 00:28:21,399
Speaker 1: oil and throw them in the air fryer or something

653
00:28:21,520 --> 00:28:24,119
Speaker 1: so in the oven. And eight hundred kilojels for a

654
00:28:24,160 --> 00:28:25,840
Speaker 1: serving as well. I think if I was gonna have

655
00:28:25,880 --> 00:28:29,119
Speaker 1: eight hundred kilo jews, i'd rather just straight potato. Wouldn't

656
00:28:29,119 --> 00:28:30,280
Speaker 1: want to mess it up with cauliflower.

657
00:28:30,520 --> 00:28:30,760
Speaker 2: Yeah.

658
00:28:30,760 --> 00:28:33,400
Speaker 3: I think they're appalling, like forty three percent, and they've

659
00:28:33,400 --> 00:28:36,280
Speaker 3: got a broccoli version as well, equally as low, so

660
00:28:36,320 --> 00:28:38,920
Speaker 3: they're basically a bit of broccoli or cauliflower and writing

661
00:28:38,920 --> 00:28:41,080
Speaker 3: off that and then filling it up with potato and

662
00:28:41,160 --> 00:28:45,160
Speaker 3: just fillers glucose everything. So if you want chips, just

663
00:28:45,200 --> 00:28:48,800
Speaker 3: get whatever you like, zucchini, broccoli, stick it in the

664
00:28:48,840 --> 00:28:50,520
Speaker 3: air fry, and if you want a crumb, just put

665
00:28:50,520 --> 00:28:52,640
Speaker 3: it to a multi green crumb or even a panco

666
00:28:53,240 --> 00:28:54,680
Speaker 3: if you wanted to put your own crumb on it,

667
00:28:54,680 --> 00:28:57,240
Speaker 3: which'd be a million times better. And broccoli is quite

668
00:28:57,280 --> 00:29:00,560
Speaker 3: relatively cheap at the moment, like and zucchini. I just

669
00:29:00,600 --> 00:29:02,520
Speaker 3: think it's I don't like how they get a bit

670
00:29:02,560 --> 00:29:02,720
Speaker 3: of it.

671
00:29:02,720 --> 00:29:04,000
Speaker 4: It's like chips. They get a bit of.

672
00:29:04,040 --> 00:29:06,720
Speaker 3: Vegetable and then act like they're healthy. These are not healthy.

673
00:29:07,240 --> 00:29:10,000
Speaker 3: After we found those straight roots chip, what are those

674
00:29:10,280 --> 00:29:13,080
Speaker 3: strong roots chips which are like ninety eight percent potato.

675
00:29:13,080 --> 00:29:16,280
Speaker 3: They're delicious, Like yeah, it's a hard note for me,

676
00:29:16,360 --> 00:29:18,560
Speaker 3: And I just think I don't like how they masquerade

677
00:29:18,560 --> 00:29:20,920
Speaker 3: it is healthy, probably tasteful because they've got so much

678
00:29:20,920 --> 00:29:21,520
Speaker 3: stuff in them.

679
00:29:21,880 --> 00:29:23,520
Speaker 1: Well, I think forty three percent is a lot better

680
00:29:23,520 --> 00:29:25,440
Speaker 1: than say I've seen some of those like clients at

681
00:29:25,480 --> 00:29:26,440
Speaker 1: me a green wrap the other day.

682
00:29:26,440 --> 00:29:28,000
Speaker 2: I think we're supposed to be like a spinach.

683
00:29:27,720 --> 00:29:29,960
Speaker 1: Trap, but it was sutally like four percent spinach, so

684
00:29:29,960 --> 00:29:32,000
Speaker 1: at least it's better than that. It was awful, I

685
00:29:32,000 --> 00:29:33,560
Speaker 1: said to I think they just added a bit of

686
00:29:33,560 --> 00:29:34,520
Speaker 1: green food crown.

687
00:29:34,960 --> 00:29:35,160
Speaker 2: Yeah.

688
00:29:35,240 --> 00:29:37,560
Speaker 1: I would rather have normal potato chips and add some

689
00:29:37,560 --> 00:29:39,800
Speaker 1: cauliflower brocoli to the side of that to kind of,

690
00:29:40,040 --> 00:29:42,000
Speaker 1: you know, balance out my plate a little bit. That

691
00:29:42,000 --> 00:29:43,640
Speaker 1: would be my option. I wouldn't want to be paying

692
00:29:43,640 --> 00:29:46,000
Speaker 1: six dollars fifty four, you know, only a little bit

693
00:29:46,000 --> 00:29:48,560
Speaker 1: of cauliflower that's then crumbed and batted anyway, So I

694
00:29:48,600 --> 00:29:50,640
Speaker 1: get that it might be And even from like if

695
00:29:50,680 --> 00:29:52,880
Speaker 1: you were following, say a low carb or a kidagenic diet,

696
00:29:52,880 --> 00:29:54,760
Speaker 1: it's still too high because they've still got the potato

697
00:29:54,840 --> 00:29:57,240
Speaker 1: and the potato flakes and the flower in there. So

698
00:29:57,240 --> 00:29:59,880
Speaker 1: there's yeah, twenty three grams of carb perserved, which is

699
00:30:00,000 --> 00:30:02,440
Speaker 1: completely fine if you're a normal individual, but if you're

700
00:30:02,800 --> 00:30:05,360
Speaker 1: actively trying to follow a kidogenic or a low carb diart,

701
00:30:05,440 --> 00:30:06,600
Speaker 1: it's probably a bit too much.

702
00:30:06,880 --> 00:30:07,280
Speaker 2: We'll keep it.

703
00:30:07,320 --> 00:30:10,800
Speaker 4: My broccoli has got literally no carb, So yeah, I think.

704
00:30:10,720 --> 00:30:12,480
Speaker 2: That's the potato and the potato.

705
00:30:12,880 --> 00:30:15,960
Speaker 3: Yeah, they're just masquerading as healthy. It's disappointing. Like, do

706
00:30:16,040 --> 00:30:17,600
Speaker 3: it well, if you're going to do it, don't you

707
00:30:17,640 --> 00:30:20,280
Speaker 3: know use to make this processed, so it's a high

708
00:30:20,360 --> 00:30:22,200
Speaker 3: it's not ultra process, but it's pretty up there.

709
00:30:22,760 --> 00:30:24,600
Speaker 4: So yeah, hard no from me, So I'm sorry.

710
00:30:24,720 --> 00:30:26,640
Speaker 3: If you like your broccoli, better to put in their

711
00:30:26,680 --> 00:30:28,560
Speaker 3: fi with your own crumb and do it that way.

712
00:30:29,040 --> 00:30:31,480
Speaker 3: I've got some good veggi chips, actually I'll share them.

713
00:30:31,520 --> 00:30:33,960
Speaker 3: They're easy to make too. But I just will come

714
00:30:34,000 --> 00:30:37,440
Speaker 3: back with the calcium question, Leanne. It appears it's very complicated.

715
00:30:38,160 --> 00:30:41,080
Speaker 3: It appears we need a whole segment on calcium supplements

716
00:30:41,080 --> 00:30:43,080
Speaker 3: because it's complicated. So I'll come back to that next

717
00:30:43,080 --> 00:30:45,280
Speaker 3: week and we'll go through all the types, what's absorbed,

718
00:30:45,320 --> 00:30:47,520
Speaker 3: how to work a good one because it's actually a

719
00:30:47,520 --> 00:30:49,360
Speaker 3: whole page of Mayo Health Clinic.

720
00:30:49,800 --> 00:30:51,480
Speaker 1: I normally like to send my clients back to the

721
00:30:51,760 --> 00:30:54,360
Speaker 1: pharmacist because, particularly if they are taking other types of

722
00:30:54,400 --> 00:30:56,840
Speaker 1: medication or they've got other types of conditions, it is

723
00:30:56,880 --> 00:30:59,200
Speaker 1: always good to touch base with someone such as a

724
00:30:59,200 --> 00:31:01,640
Speaker 1: doctor or a pharmacy to make sure there's no interactions.

725
00:31:01,680 --> 00:31:03,840
Speaker 1: You're taking the right type, you're taking the right dose.

726
00:31:03,960 --> 00:31:05,920
Speaker 1: So we will cover it in another podcast but I

727
00:31:05,960 --> 00:31:08,440
Speaker 1: do feel like if you do have other medical conditions,

728
00:31:08,440 --> 00:31:10,880
Speaker 1: and you do have other medications that you take, if

729
00:31:10,960 --> 00:31:13,000
Speaker 1: you know, a calcium tablet's the only thing you're taking

730
00:31:13,040 --> 00:31:15,120
Speaker 1: on iron tablet is the only thing you're taking, no

731
00:31:16,120 --> 00:31:18,520
Speaker 1: real concerns. But when you are taking a couple of

732
00:31:18,520 --> 00:31:20,920
Speaker 1: different things, there's a couple of conditions at play. I

733
00:31:20,960 --> 00:31:22,720
Speaker 1: do think it's really important to have a good chat

734
00:31:22,720 --> 00:31:24,760
Speaker 1: with your pharmacists or with a doctor as well.

735
00:31:25,320 --> 00:31:28,040
Speaker 3: Because you can have too much like it's actually contraindicated

736
00:31:28,080 --> 00:31:30,360
Speaker 3: sometimes with heart conditions. But we will cover that in

737
00:31:30,440 --> 00:31:33,840
Speaker 3: great details. So for anyone taking calcium supplements, we will

738
00:31:33,880 --> 00:31:36,360
Speaker 3: go through it all next week. But the end off

739
00:31:36,360 --> 00:31:39,680
Speaker 3: the back of that smoothie smoothie season, and I've had

740
00:31:39,760 --> 00:31:42,800
Speaker 3: quite a few clients ask me for breakfast alternatives. Now,

741
00:31:43,080 --> 00:31:45,040
Speaker 3: the first thing we would say is keep in mind

742
00:31:45,040 --> 00:31:48,400
Speaker 3: that the research with breakfast shows that non sweet breakfast

743
00:31:48,400 --> 00:31:50,960
Speaker 3: are better when it comes to society and glue post control.

744
00:31:51,440 --> 00:31:52,960
Speaker 3: So one of the things you do have to be

745
00:31:53,000 --> 00:31:55,920
Speaker 3: careful of when mixing a balance smoothie is it's really

746
00:31:56,080 --> 00:32:00,320
Speaker 3: easy to create a product that's healthy and pactfully healthy

747
00:32:00,440 --> 00:32:04,200
Speaker 3: ingredients but has a massive amount of carbohydrate because if

748
00:32:04,200 --> 00:32:04,880
Speaker 3: you use.

749
00:32:04,840 --> 00:32:07,920
Speaker 4: Milk, regular milk or even an oat milk, if.

750
00:32:07,800 --> 00:32:09,800
Speaker 3: You then add a bit of fruit to it, if

751
00:32:09,840 --> 00:32:12,320
Speaker 3: you then add a little bit of sweetness from a syrup,

752
00:32:12,880 --> 00:32:16,200
Speaker 3: if you're adding yogurt, you're getting four or five sources

753
00:32:16,200 --> 00:32:18,440
Speaker 3: of carbohydrate. And smoothies can come out at sixty to

754
00:32:18,480 --> 00:32:20,680
Speaker 3: eighty grams of card per day, which is a pretty

755
00:32:20,680 --> 00:32:23,080
Speaker 3: typical one that you would buy from any of the

756
00:32:23,120 --> 00:32:26,800
Speaker 3: sort of health food stores. They're all about sixty eighty grams,

757
00:32:26,840 --> 00:32:29,320
Speaker 3: which is upwards of the sort of close to what

758
00:32:29,400 --> 00:32:33,320
Speaker 3: some women needing an entire day. So the smoothie recipe

759
00:32:33,360 --> 00:32:35,520
Speaker 3: that I will use with my clients, and it is

760
00:32:35,560 --> 00:32:37,720
Speaker 3: important because you can very easily put too much of

761
00:32:37,760 --> 00:32:39,760
Speaker 3: the vegetables, for example, and end up with something that

762
00:32:39,800 --> 00:32:40,920
Speaker 3: tastes not so pleasant.

763
00:32:41,760 --> 00:32:42,880
Speaker 4: I would say you.

764
00:32:42,800 --> 00:32:45,200
Speaker 3: Want twenty to thirty grams of protein minimum, So you

765
00:32:45,200 --> 00:32:48,440
Speaker 3: can either use a protein powder now designed by dieticians,

766
00:32:48,520 --> 00:32:49,760
Speaker 3: is a vanilla flavored protein.

767
00:32:49,800 --> 00:32:52,240
Speaker 4: You'll get about twenty grams per serve there.

768
00:32:52,600 --> 00:32:55,200
Speaker 3: Or if you are using just a skim milk or

769
00:32:55,360 --> 00:32:58,080
Speaker 3: a milk with say a protein yoget like a yoprol

770
00:32:58,120 --> 00:33:00,320
Speaker 3: or shabani that will give you at least twenty, if

771
00:33:00,320 --> 00:33:02,000
Speaker 3: not closeer to thirty grams of protein.

772
00:33:02,360 --> 00:33:03,440
Speaker 4: I wouldn't go above that.

773
00:33:03,480 --> 00:33:05,840
Speaker 3: There's no point having forty to fifty grams of protein

774
00:33:06,040 --> 00:33:08,800
Speaker 3: for small women. Then with your fruit, you've got to

775
00:33:08,840 --> 00:33:12,440
Speaker 3: be careful because berries don't have as much carbohydrate or

776
00:33:12,560 --> 00:33:15,280
Speaker 3: sugar as some other fruits. So if you're using berries

777
00:33:16,160 --> 00:33:17,760
Speaker 3: and then you want to do banana as well for

778
00:33:17,760 --> 00:33:19,440
Speaker 3: a bit of extra sweetness, you might only need a

779
00:33:19,440 --> 00:33:22,400
Speaker 3: halfy with a banana. Then I would say, if you

780
00:33:22,400 --> 00:33:25,040
Speaker 3: want to add a vegetable, you can't add like two cups.

781
00:33:25,040 --> 00:33:27,520
Speaker 3: It's going to really taint it. So a small handful

782
00:33:27,840 --> 00:33:32,920
Speaker 3: of people, and then I end out with like sludge.

783
00:33:33,800 --> 00:33:36,920
Speaker 3: So a small I would say a handful of like

784
00:33:37,000 --> 00:33:39,080
Speaker 3: a spinach, Like when I'm doing one, I'll just grab

785
00:33:39,080 --> 00:33:41,000
Speaker 3: a small handful of spinach and chuck it in and

786
00:33:42,000 --> 00:33:44,239
Speaker 3: that's enough. Like you don't need to then add like

787
00:33:44,640 --> 00:33:46,880
Speaker 3: as well with spinach, like you just do one. I

788
00:33:46,960 --> 00:33:49,720
Speaker 3: say one green vegetable, and then I say one fat

789
00:33:49,760 --> 00:33:54,520
Speaker 3: sauce so chia, lsa avocado or all fat sauces.

790
00:33:54,560 --> 00:33:55,680
Speaker 4: You don't need them all, and.

791
00:33:55,720 --> 00:33:59,800
Speaker 3: Particularly say flaxea chia LSA are all pretty similar as

792
00:33:59,840 --> 00:34:02,800
Speaker 3: the and peanut, butter, peb they're all fats, so you

793
00:34:02,840 --> 00:34:04,720
Speaker 3: don't need all of them, so you just need I'd

794
00:34:04,720 --> 00:34:07,080
Speaker 3: say usually about one or two tea spoons, whether it's

795
00:34:07,240 --> 00:34:10,839
Speaker 3: LSA or flax seed or of a nutspread or whatever.

796
00:34:10,960 --> 00:34:13,200
Speaker 4: I certainly wouldn't do more than one chea the same.

797
00:34:13,239 --> 00:34:15,600
Speaker 3: You don't need chea and flax seed just one, and

798
00:34:15,640 --> 00:34:18,279
Speaker 3: a serve is about a couple of tea spoons. And

799
00:34:18,320 --> 00:34:20,200
Speaker 3: then if you want extra sweetness, I think make the

800
00:34:20,239 --> 00:34:22,920
Speaker 3: most of those sugar free type syrups like the maple syrup.

801
00:34:22,960 --> 00:34:24,840
Speaker 3: You can get that sugar free, and then you don't

802
00:34:24,840 --> 00:34:27,920
Speaker 3: have to you're not getting honey and other things. That's

803
00:34:27,960 --> 00:34:32,120
Speaker 3: adding more concentrated carbohydrate. But that's my sort of general formula.

804
00:34:32,200 --> 00:34:35,320
Speaker 3: It's like a server of protein, a milk of choice,

805
00:34:36,080 --> 00:34:38,480
Speaker 3: some green sort of veggie, a server of fruit, and

806
00:34:38,520 --> 00:34:40,359
Speaker 3: then one fat and that'll give you about a three

807
00:34:40,520 --> 00:34:44,279
Speaker 3: fifty four hundred cowsmoothie. You're just looking at me, Is

808
00:34:44,320 --> 00:34:45,839
Speaker 3: that all right? Is that a good formula?

809
00:34:45,960 --> 00:34:46,200
Speaker 4: Yeah?

810
00:34:46,280 --> 00:34:49,280
Speaker 2: Yeah, I'm just gonna say, based on your abbreviation.

811
00:34:48,880 --> 00:34:51,719
Speaker 4: Landputs two cups of spinach in hers.

812
00:34:51,680 --> 00:34:54,600
Speaker 1: Now I generally say to my clients one veggie as well,

813
00:34:54,600 --> 00:34:56,480
Speaker 1: I say half a zuochia are a cup of spinach.

814
00:34:56,600 --> 00:34:58,319
Speaker 1: But I I was making a face because I don't

815
00:34:58,360 --> 00:35:00,279
Speaker 1: love those sugar free syrups. I'm not a fan. I

816
00:35:00,280 --> 00:35:03,120
Speaker 1: find that using a scoop of our designed by dietitians

817
00:35:03,160 --> 00:35:06,240
Speaker 1: protein powder little you know, little press for that one,

818
00:35:06,360 --> 00:35:08,319
Speaker 1: we like that that adds sweetness to it. And then

819
00:35:08,400 --> 00:35:10,839
Speaker 1: any fruit of choice I like to add as a carbohydrates.

820
00:35:10,880 --> 00:35:13,319
Speaker 1: We're getting a bit of fiber and nutrients and antioxidants

821
00:35:13,320 --> 00:35:15,560
Speaker 1: from our berry. So I find that the sweetness from

822
00:35:15,560 --> 00:35:17,640
Speaker 1: the fruit and the protein powder together is enough. I'm

823
00:35:17,680 --> 00:35:19,719
Speaker 1: not a fan of those the sugar free syrups. I

824
00:35:19,800 --> 00:35:21,759
Speaker 1: just I personally find the taste of them they're a

825
00:35:21,760 --> 00:35:23,560
Speaker 1: bit too much to me. And I don't want my

826
00:35:23,560 --> 00:35:25,840
Speaker 1: clients having two sweet things at breakfast ee that I

827
00:35:25,960 --> 00:35:27,279
Speaker 1: prefer it to be a little bit more on the

828
00:35:27,280 --> 00:35:29,279
Speaker 1: mellow side in terms of sweetness. We don't want to

829
00:35:29,280 --> 00:35:32,200
Speaker 1: overly sweet because, as you said, the research points towards

830
00:35:32,200 --> 00:35:35,680
Speaker 1: the savory breakfast being better for satiation and blood sugar

831
00:35:35,719 --> 00:35:38,120
Speaker 1: regulation as well. The only other thing I will say

832
00:35:38,239 --> 00:35:40,319
Speaker 1: is LSA for our listeners at home. I've been using

833
00:35:40,320 --> 00:35:42,359
Speaker 1: it in a couple of recipes online and a lot

834
00:35:42,440 --> 00:35:44,719
Speaker 1: of clients have been, particularly overseas. I don't think that

835
00:35:44,760 --> 00:35:47,160
Speaker 1: in some countries it's available, they don't know what it is.

836
00:35:47,200 --> 00:35:49,400
Speaker 1: I've had so many people say to me, what is LSA.

837
00:35:49,480 --> 00:35:51,560
Speaker 1: So it's a blend that we have here in Australia.

838
00:35:51,600 --> 00:35:54,759
Speaker 1: It stands for linse seeds, sunflower and almond, so it's

839
00:35:55,120 --> 00:35:58,160
Speaker 1: ground up almonds, sunflower seeds and lind seeds and it's

840
00:35:58,160 --> 00:36:00,680
Speaker 1: a blender mix of the ground. So I always say,

841
00:36:00,680 --> 00:36:02,719
Speaker 1: if you don't have LSA in your country, or you're

842
00:36:02,760 --> 00:36:04,520
Speaker 1: not sure what it is, I don't expect people to

843
00:36:04,719 --> 00:36:06,800
Speaker 1: go and blend up three types of nuts and seeds

844
00:36:06,840 --> 00:36:08,920
Speaker 1: and put it together into a mix. I say, just

845
00:36:08,960 --> 00:36:11,880
Speaker 1: suburt four flex meal, I think is probably the closest

846
00:36:11,920 --> 00:36:14,879
Speaker 1: substitute for it. So I like you, I'm a huge

847
00:36:14,880 --> 00:36:16,799
Speaker 1: fan of flax, huge fan of cheer or. I do

848
00:36:16,960 --> 00:36:19,120
Speaker 1: use LSA or I love to use a little bit

849
00:36:19,160 --> 00:36:21,320
Speaker 1: of peanut butter or almond butter as well for my

850
00:36:21,440 --> 00:36:23,520
Speaker 1: good fat serve. And then I also tend to add

851
00:36:23,520 --> 00:36:25,520
Speaker 1: in a bit of oats because I I like oats

852
00:36:25,560 --> 00:36:28,320
Speaker 1: They're good from a cholesterol perspective. They're really good in

853
00:36:28,440 --> 00:36:31,440
Speaker 1: terms of fiber. They are slow digesting carbohydrate. I love them,

854
00:36:31,480 --> 00:36:33,160
Speaker 1: and they helped the thick and smoothies a little bit

855
00:36:33,160 --> 00:36:35,680
Speaker 1: as well. But I do like to balance out the

856
00:36:35,680 --> 00:36:37,399
Speaker 1: amount of fruit and oats that I use. I won't

857
00:36:37,400 --> 00:36:40,080
Speaker 1: do a huge group of oats plus a banana plus berries,

858
00:36:40,320 --> 00:36:43,400
Speaker 1: like You'll just be conscious that that is all contributing carbohydrate,

859
00:36:43,440 --> 00:36:45,840
Speaker 1: which is fine if I've got a super super active

860
00:36:45,840 --> 00:36:48,120
Speaker 1: client or a bit of a liner client. But if

861
00:36:48,120 --> 00:36:50,080
Speaker 1: I do have somebody who doesn't move much, who has

862
00:36:50,080 --> 00:36:52,080
Speaker 1: a desk job, and who has a little bit of,

863
00:36:52,160 --> 00:36:55,200
Speaker 1: say into them resistance or you know, diabetes or something

864
00:36:55,239 --> 00:36:57,120
Speaker 1: like that, I will be conscious of the amount of carbs.

865
00:36:57,120 --> 00:36:59,480
Speaker 1: So I'll balance out maybe a couple of tablespoons of

866
00:36:59,520 --> 00:37:02,200
Speaker 1: oats with a handful of berries and you know, another

867
00:37:02,200 --> 00:37:04,240
Speaker 1: small piece of fruit like a Kiwi fruit or something.

868
00:37:04,280 --> 00:37:05,920
Speaker 2: I think it's always good and a smoothie.

869
00:37:06,200 --> 00:37:09,160
Speaker 3: And I often see an Aldi because some of those

870
00:37:09,280 --> 00:37:12,279
Speaker 3: nuts and seed mixes can be really expensive. But I

871
00:37:12,400 --> 00:37:15,200
Speaker 3: noticed that the LSA mix in Audi is quite affordable,

872
00:37:15,360 --> 00:37:17,000
Speaker 3: and I bought it when I was doing a recipe

873
00:37:17,040 --> 00:37:19,000
Speaker 3: shoot and I used it as a crumb fish itzl

874
00:37:19,719 --> 00:37:20,560
Speaker 3: and it came.

875
00:37:20,360 --> 00:37:21,680
Speaker 4: Out really well.

876
00:37:22,040 --> 00:37:23,880
Speaker 3: So that's another good way of using it, you know,

877
00:37:23,920 --> 00:37:25,960
Speaker 3: as an alternative to say pancoa.

878
00:37:25,480 --> 00:37:27,120
Speaker 4: Which is refined carbohydrate.

879
00:37:27,760 --> 00:37:29,680
Speaker 3: It gave it a really lovely nutty taste and a

880
00:37:29,680 --> 00:37:31,520
Speaker 3: good way to get some good fats in. So yeah,

881
00:37:31,560 --> 00:37:34,680
Speaker 3: you can also use it as an alternative healthier crumb

882
00:37:34,719 --> 00:37:36,080
Speaker 3: fish chicken or whatever.

883
00:37:36,160 --> 00:37:38,920
Speaker 1: Really, And speaking of those audi those seeds, I love

884
00:37:38,960 --> 00:37:40,759
Speaker 1: the hemp seeds from there for my little girls because

885
00:37:40,760 --> 00:37:43,279
Speaker 1: whenever my girls love avatoast, I do avatoast and I

886
00:37:43,320 --> 00:37:45,479
Speaker 1: sprinkle hemp seeds on top of it and a little

887
00:37:45,480 --> 00:37:47,759
Speaker 1: squeeze of lemon because that just gives that little bit

888
00:37:47,800 --> 00:37:49,759
Speaker 1: of sort of plant based on And sometimes I mash

889
00:37:49,880 --> 00:37:51,600
Speaker 1: up my black beans and put it with the avocado

890
00:37:51,640 --> 00:37:53,680
Speaker 1: and the hemp seeds on top. So hemp seeds I'm

891
00:37:53,680 --> 00:37:55,960
Speaker 1: a massive fan for for little kids because they are

892
00:37:55,760 --> 00:37:58,520
Speaker 1: so good in terms of the plant based amigas as well.

893
00:37:59,000 --> 00:38:02,480
Speaker 3: And remember us of PB is one or two tea spoons,

894
00:38:02,480 --> 00:38:05,160
Speaker 3: not one or two tablespoons, especially if you're key to

895
00:38:05,360 --> 00:38:05,759
Speaker 3: lean up.

896
00:38:05,880 --> 00:38:07,680
Speaker 2: It depends who you're talking to. Susie.

897
00:38:08,120 --> 00:38:08,480
Speaker 4: Wow.

898
00:38:08,880 --> 00:38:10,880
Speaker 3: Yeah, I would say we have been too much of it,

899
00:38:10,960 --> 00:38:12,240
Speaker 3: So just watch your serving sizes.

900
00:38:12,600 --> 00:38:13,560
Speaker 2: So delicious, all right.

901
00:38:13,600 --> 00:38:15,479
Speaker 1: That brings us to the end of the Nutrition Couch

902
00:38:15,520 --> 00:38:17,960
Speaker 1: for another week, So you can censor your amount of

903
00:38:17,960 --> 00:38:20,000
Speaker 1: PB if you choose to, or if you choose not to,

904
00:38:20,160 --> 00:38:22,600
Speaker 1: carry on your merry way brings us to the end

905
00:38:22,640 --> 00:38:25,040
Speaker 1: of another episode for another week. So if you know

906
00:38:25,120 --> 00:38:27,400
Speaker 1: that your diet needs a little bit of hot chocolate

907
00:38:27,400 --> 00:38:28,719
Speaker 1: in your life, or if you know that your diet

908
00:38:28,800 --> 00:38:31,120
Speaker 1: needs a little protein boost, go and check out our

909
00:38:31,200 --> 00:38:34,799
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910
00:38:34,800 --> 00:38:39,200
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911
00:38:39,200 --> 00:38:41,839
Speaker 1: of protein pownders and hot Chocky's there and we will

912
00:38:41,840 --> 00:38:43,560
Speaker 1: get you guys in next week's episode.

913
00:38:43,680 --> 00:38:49,080
Speaker 4: Have a great week.