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Speaker 1: Hi, I'm LeAnn Ward and I'm Susie Burrow, and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: us Straya's leading dietitians, bringing you everything that is new

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Speaker 1: in the world of nutrition, dice, and good food from

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Speaker 1: the Nutrition Cauch. Today, it's coming closer to party season

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Speaker 1: and we all know how much you guys love platters,

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Speaker 1: So today we're sharing our best tips for building a

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Speaker 1: delicious but nutritious party platter and the products that we

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Speaker 1: love for our own platters. Our client case study is

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Speaker 1: on inflammation, What is it? How do you know if

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Speaker 1: you have inflammation? And how can we use nutrition to

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Speaker 1: reduce it. This week's product review is on a V

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Speaker 1: eight veggie juice, and our listener question is all about

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Speaker 1: the term lean meat. What is the lean meat and

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Speaker 1: what does this even mean? But as we move towards

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Speaker 1: the festive and the holiday season, we thought we would

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Speaker 1: share our plans for our Nutrition Couch podcast over the

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Speaker 1: next couple of months. Susie, are we taking a little

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Speaker 1: bit of time off or we're going right through.

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Speaker 2: Well, we've really thought a lot about this because we

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Speaker 2: know in the world of nutrition and diets.

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Speaker 3: January is very big for us.

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Speaker 2: So if we don't communicate and talk about our craft

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Speaker 2: through January, I think a lot of people will be disappointed.

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Speaker 2: But of course, Leanne, you've got some big life changes

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Speaker 2: coming ahead, so what we thought we'd do at the moment,

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Speaker 2: we're really trying to get ahead of our content. We're

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Speaker 2: recording a lot in advance, so we will have a

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Speaker 2: couple of weeks break over Christmas. We'll probably wrap up

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Speaker 2: a week or two before Christmas and say Merry Christmas everyone,

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Speaker 2: and Leanne we'll go off and have a little break

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Speaker 2: as she prepares for her baby girl, and then we

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Speaker 2: will start back beginning of January, because we know a

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Speaker 2: lot of people are feeling quite motivated after the break

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Speaker 2: and you really want to hit the ground running with

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Speaker 2: a new year and you start. So the Nutrition Couch

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Speaker 2: podcast will be back right from the beginning of January.

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Speaker 2: So we'll have two maybe three weeks off, but you

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Speaker 2: will have plenty of great content come January to power

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Speaker 2: on through summer, because yeah, it's an important time in

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Speaker 2: the world of diets and nutrition and we don't want

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Speaker 2: to miss out, and we know that you'll all be

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Speaker 2: feeling pretty motivated, so We'll try and give you as

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Speaker 2: much useful content and we've got some great topics signed up.

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Speaker 2: The am were really organize. We've planned a lot as

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Speaker 2: much as we can. But if there is anything you're

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Speaker 2: particularly interested in, shoot just a little message on our

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Speaker 2: Instagram or Facebook page because we can of course adjustings

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Speaker 2: if we feel we've missed something.

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Speaker 1: Absolutely yep. So you guys will have plenty of great

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Speaker 1: content into the Christmas season and coming out into the

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Speaker 1: start of January already.

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Speaker 2: And you can have a little maternity leave of course, yes, yes,

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Speaker 2: I will well deserved, but any of that knows.

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Speaker 1: Me knows I'm a little bit of a workaholic, So

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Speaker 1: a couple of weeks off and I'll be good to go. So, Susie,

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Speaker 1: we love nothing more than a platter, and honestly, when

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Speaker 1: I'm not eight months pregnant, I also love a glass

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Speaker 1: of wine, nothing more.

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Speaker 3: Than a glass of wine.

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Speaker 1: But let's just keep it to platters today. And we

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Speaker 1: know that our listeners love platters too, so let's be honest.

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Speaker 1: When we start mixing cheeses and dips and cheese and crackers,

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Speaker 1: it's not great in terms of a healthy lifestyle long

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Speaker 1: term or losing wait long term. I mean, occasionally it's

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Speaker 1: completely fine, but as the Christmas season ramps up, you

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Speaker 1: know we've got platters Thursday night, Friday night, Saturday night,

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Speaker 1: Sunday night, it can be a little bit of a

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Speaker 1: calorie overload. So we thought, coming into party season it

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Speaker 1: was really good time to take a closer look at

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Speaker 1: how to build a nourishing platter, and of course share

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Speaker 1: what we love to put on our own platters. So

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Speaker 1: if you had your top five favorite foods to put

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Speaker 1: on a platter, what would yours be, Susie, Well.

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Speaker 2: We all love a platter leanne and I think it's

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Speaker 2: the visual food porn aspect. Now, I think that I

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Speaker 2: enjoy putting the platters together more than I even enjoy

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Speaker 2: eating it, because when you're privy to the calories in

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Speaker 2: typical platter food like cheeses and dips, as we are,

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Speaker 2: you realize how easy it is to keep mindlessly munching

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Speaker 2: over a long period of time. But I do enjoy it,

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Speaker 2: and I would try if I was having a special

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Speaker 2: celebration and sitting down with some really close friends and

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Speaker 2: family with some beautiful champagne, particularly coming into Christmas, or

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Speaker 2: my sister and I usually put together a pretty special platter.

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Speaker 3: On Christmas Eve. Definitely, there's some things I like. Now.

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Speaker 2: I had to laugh because when we compared our list,

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Speaker 2: yours was all healthy and mine was a bit on that.

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Speaker 2: Maybe how a calorie side, But these are my top

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Speaker 2: five platter foods, not for nutrition, but just things I

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Speaker 2: really like. I love smoke dooisters. Now some people are listening,

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Speaker 2: so I think they're disgusting.

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Speaker 1: Now.

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Speaker 3: I don't eat fresh oysters.

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Speaker 2: I only like the smoke ones to the extent where

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Speaker 2: my mum at birthdays used to buy me smoked oysters

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Speaker 2: as a special present. I don't know what it is,

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Speaker 2: the flavor. I can just demolish the whole packet. They're

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Speaker 2: quite high in protein, they're very nutrient rich. You know,

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Speaker 2: they're extremely high in zinc. So I love to add

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Speaker 2: smoked oysters to my platters. But if they get on there,

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Speaker 2: it'slucky because I'm likely to eat them before my favorite cracker. Now,

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Speaker 2: we've talked a lot about crackers on the Nutrition Couch,

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Speaker 2: and definitely I suggest people use wafer thins when they're

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Speaker 2: enjoying cheese platters because they're so thin.

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Speaker 3: Or vegetables. Of course, in place of crackers.

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Speaker 2: But my personal favorite is the Alina Lavosh rosemary cracker.

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Speaker 2: It's so amazing with thin parmesan. It's just a rich

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Speaker 2: flavor cracker. I love the texture, so I'll always have

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Speaker 2: those on my platter. I love goats cheese, and I

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Speaker 2: specifically like the home branded marinated I think it's actually

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Speaker 2: marinated Danish fetter. But the reason I like it is

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Speaker 2: I like any of those white cheeses. They're a little

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Speaker 2: bit lower in fat than yellow cheese. They come in

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Speaker 2: at about twenty percent fat compared to about thirty thirty

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Speaker 2: five foot for rich creamy cheese like Bree. But these

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Speaker 2: ones are half the price. They're only about five dollars

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Speaker 2: for the marinated version. You can drain the wheel off,

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Speaker 2: you can spread it thinly on a cracker. I love

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Speaker 2: them with corn thins and tomato, but those home brand

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Speaker 2: ones are a fraction of the price of the expensive ones.

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Speaker 2: When it comes to dip, I'm a little bit like you.

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Speaker 2: I try not to put too many dips on the

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Speaker 2: platter because they can be just calorie bombs. I'll put

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Speaker 2: maybe one or two for color, but the ones I

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Speaker 2: always go for, the propel and specifically the beech troot

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Speaker 2: one is quite low in calories. And finally, if I

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Speaker 2: was doing a fifth, I'd probably put a patse really

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Speaker 2: neutriat rich, really high and fat, but I do again

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Speaker 2: love it, and i'd probably have that with beautiful crackers

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Speaker 2: if I was doing a celebratory platter. But of course

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Speaker 2: I put loads of veggies as well. They're just not

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Speaker 2: in my top five choices. I'm like yours, so share

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Speaker 2: yours because it's putting mine to shame.

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Speaker 1: Really, So when we first said we'll both do five

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Speaker 1: five choices, I thought were meaning like how to build

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Speaker 1: a nutritious butt of So I mean triple bree is

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Speaker 1: going to be at the top of my list of

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Speaker 1: we're not talking at your wealth but when pregnant of course,

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Speaker 1: not having any sort of like the breeze on cheeses,

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Speaker 1: but I'm going towards more of a hard cheese, or

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Speaker 1: like a hard vintage cheese, or I love some of

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Speaker 1: the smoked cheeses available as well, so as long as

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Speaker 1: they're pastures, you know, they're quite safe in terms of pregnancy.

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Speaker 1: So definitely a cheese. But I think I will just

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Speaker 1: let people know if the goal is fat loss or

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Speaker 1: just maintaining your weight over the Christmas season. Just be

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Speaker 1: very wary of the amount of cheeses that you put

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Speaker 1: on there. I have a friend on Facebook that I follow, Susie,

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Speaker 1: and she sort of she struggled with her weight all

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Speaker 1: her life. She's constantly dieted, and she put up something

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Speaker 1: from the weekend where she had a couple of glasses

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Speaker 1: of wine with some girlfriends and she said, it's cheese.

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Speaker 1: By the time, there was I think three different cheeses

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Speaker 1: on her platter, two or three types of crackers, and

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Speaker 1: two or three types of dip and that was it.

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Speaker 1: So I think we really need to find that balance

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Speaker 1: between having some lower energy products on the platter and

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Speaker 1: just sort of like one or two cheeses max and

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Speaker 1: one or two dips max as well, and same with

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Speaker 1: the crackers. So for me, I think cheese has got

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Speaker 1: to be on there somewhere. Fresh fruit is another something

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Speaker 1: I love, like apple or pear slices with a little

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Speaker 1: bit of cheese. So my go to fresh types of

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Speaker 1: fruit for a platter, apples, berries, grapes, and pears. I

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Speaker 1: always find it the best ones and generally, you know,

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Speaker 1: in season around sort of this Christmas time in Australia.

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Speaker 1: I do love olives. I used to love the green

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Speaker 1: olives marinated in garlic and chili, but I find that

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Speaker 1: a little bit of you know, chili and pregnancy gives

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Speaker 1: me a bit of reflex so I've gone more towards

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Speaker 1: that black calamata olives, which I find are beautiful, so

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Speaker 1: big band olives. One of my favorite branded dips is

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Speaker 1: Zabella brand, so I love their homice and their Suziki

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Speaker 1: dips as well, and veggie sticks as well. I just find,

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Speaker 1: as you said, like a lower energy option, just add

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Speaker 1: a lot of crunch and texture. They're great for kids

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Speaker 1: as well. And I am sort of, you know, I

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Speaker 1: don't have a whole lot of self control of there's

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Speaker 1: a cheese butter in front of me. So I love

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Speaker 1: the fact that I can just you know, fill up

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Speaker 1: on all my veggie sticks and actually feel quite satisfied

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Speaker 1: versus having to eat like thirty six crackers and cheese

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Speaker 1: to actually feel satisfied as well. So my veggie stick

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Speaker 1: go to is. I love carrots, I love celery, and

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Speaker 1: I love snow peas. I'm not really a fan of

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Speaker 1: raw capsicum. I find it makes my reflex a bit worse,

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Speaker 1: but I know a lot of clients we'll use raw

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Speaker 1: capsicum or cherry tomatoes, which are really good sort of

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Speaker 1: platter filling topics as well. So I'm fruit olives, dips,

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Speaker 1: veggie sticks, and a goodler quality cheeses as well. There

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Speaker 1: might go To's on my platter.

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Speaker 2: I think that's really a practical advice around the dips

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Speaker 2: in the cheeses. I think if you stick to maybe

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Speaker 2: one more indulgent product, whether it's pada, whether it's creamy cheese,

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Speaker 2: and then perhaps a slightly healthier cheese, which could be

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Speaker 2: something like a light Yelsberg which is significantly lower in fat,

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Speaker 2: or even a parmesan that slices very thin, even if

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Speaker 2: you pre slice it, because one of the issues is

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Speaker 2: when you put the big hunk of cheese, particularly the

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Speaker 2: delicious cheddars, the slices tend to be enormous, so you

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Speaker 2: have chunks of it and that's the problem. Whereas if

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Speaker 2: you do a shave of parmesan or a shave of something,

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Speaker 2: or even a thin spread of the white cheese, you

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Speaker 2: get a lot less, so you're still getting the flavor.

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Speaker 2: But I absolutely am like you. I would do one,

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Speaker 2: particularly a lighter dip like the Egyptian type beech Street one,

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Speaker 2: or some of the homuses are quite well. Sozeki are

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Speaker 2: quite low in calories, even a sausa, yes, so I'll

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Speaker 2: do those. And I'm really actually looking for color ali

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Speaker 2: and more than even anything, So of course i load

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Speaker 2: up on everything red capsicum, yellow capsicum, baby tomatoes, the

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Speaker 2: berries in season, just to give that texture through the platter.

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Speaker 2: So you'll see very clearly from platters we put on

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Speaker 2: our own Instagram pages, and we'll share a couple with

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Speaker 2: the Nutrition Couch podcasts that even though there are the

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Speaker 2: indulgent foods, there's a much higher proportion of the low

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Speaker 2: calorie foods. And I would say when you're grazing, another

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Speaker 2: trip to try and control consumption is to take a

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Speaker 2: plate and actually make a dish of snacks rather than

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Speaker 2: just keeping grabbing in and eating, because that's where you

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Speaker 2: really lose track of calories. And basically, as we've spoken

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Speaker 2: about before, when food is in front of humans, we

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Speaker 2: will eat it. So you can eat mindlessly munch hundreds

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Speaker 2: and hundreds of calories from a platter, So you're much

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Speaker 2: better to sort of take your time, give yourself a

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Speaker 2: plate or a serviette with a few things, take a break,

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Speaker 2: and then go back. And another strategy I encourage with

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Speaker 2: my clients is to watch people who control their weight.

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Speaker 2: They eat very differently when platter food is available to

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Speaker 2: people who mindlessly munch and demolish the whole thing. And

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Speaker 2: people might have a couple of things and then they'll

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Speaker 2: sit back and savor their drink as opposed to just

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Speaker 2: constantly picking and dipping. So sitting a little bit back

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Speaker 2: from the platter can go a long way as well.

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Speaker 2: And if you ask someone who sort of nervously likes

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Speaker 2: to munch, go always just for those veggies that you

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Speaker 2: have to crunch through rather than just dipping, dipping, dipping.

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Speaker 3: Which is where we come undone.

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Speaker 1: Absolutely and a tip that I give my ladies who

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Speaker 1: obviously I work in my coaching service Susie with ladies

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Speaker 1: who want to actively lose weight. So if your goal

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Speaker 1: is and fat loss, or your goal you know is

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Speaker 1: to gain weight, obviously this tip isn't potentially going to

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Speaker 1: be helpful, But my lady's always get a bit worried

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Speaker 1: that they're going to overdo the platters because much like myself,

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Speaker 1: I don't have a lot of self controllers if a

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Speaker 1: food is in front of me. So what I like

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Speaker 1: to say to my ladies is have some protein before

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Speaker 1: you go into a social situation with a platter. So

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Speaker 1: have a nice tub of yopro, some Greek yoga have,

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Speaker 1: you know, turkey breast wrapped ups and lettuce leaves or

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Speaker 1: something like that. Have a good whack of protein and

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Speaker 1: and some fluid before you go, so you're not entering

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Speaker 1: that party, or entering or sitting in front of that

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Speaker 1: platter absolutely starving, because you will overeat if your body's

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Speaker 1: actually physically hungry from food, and things like cheese and crackers,

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Speaker 1: they don't provide us with a lot of satisfaction. So

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Speaker 1: the veggie sticks and the fruit on there is great

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Speaker 1: in terms of, you know, filling us up a little

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Speaker 1: bit more from the fiber, but we do want to

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Speaker 1: get a good whack of protein in and the type

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Speaker 1: of protein that we will generally put on platters isn't

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Speaker 1: probably the healthiest susie. A lot of people will go

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Speaker 1: for the salamis and the pepperonis and that sort of thing,

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Speaker 1: which obviously we don't want too much of just for

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Speaker 1: general health, let alone fat loss. So I always like

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Speaker 1: to say to my ladies, have some protein before you go,

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Speaker 1: or have something that's a little feeling before you go,

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Speaker 1: so you're not entering that party or sitting in front

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Speaker 1: of that cheese platter absolutely starvy. You know, it's okay

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Speaker 1: to be a little bit peckish or to use that

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Speaker 1: as a sort of snack, But if you're going in

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Speaker 1: and it's sort of got to be a replacement for dinner,

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Speaker 1: you're very likely going to overeat and consume a large

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Speaker 1: amount of calories because your body is genuinely hungry. So

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Speaker 1: having a bit of protein before you sit down in

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Speaker 1: front of that platter is always a tip by use

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Speaker 1: for a lot of my ladies.

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Speaker 2: It's funny, I was just about to say, and I

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Speaker 2: always put some proteins on my platter because for that

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Speaker 2: reason as well, because you will not get the full

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Speaker 2: factor from dips and chips and things like that. So

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Speaker 2: I might use smoked salmon, I use the smoked oysters.

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Speaker 2: Sometimes I'll do grilled prawns or some skewers as part,

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Speaker 2: and pats sort of supplement the main platter with some

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Speaker 2: hot cannapay type food that's filling, or the other option

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Speaker 2: like you described, is having something before where you go,

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Speaker 2: and we have chatted about this before. I would always

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Speaker 2: suggest never going to a party or a grazing situation

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Speaker 2: very hungry, because you will overeat because basically your body's

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Speaker 2: looking for fuel, and particularly if you're having an alcoholic drink.

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Speaker 2: So you either need to preempt as you described, or

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Speaker 2: make sure that the platter does have some more food bulk,

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Speaker 2: so then you can have almost a small meal with

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Speaker 2: some chicken skewers or prawns or even smoked oysters or

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Speaker 2: muscles with your salad vege, and then the dip or

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Speaker 2: the crackers or the cheese is just a little side

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Speaker 2: dish as opposed to the main focus when you're having

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Speaker 2: platter food. All right, well, we look forward to seeing

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Speaker 2: your own platters, your healthy platters, because the other thing

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Speaker 2: actually I never put processed meat on my platters.

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Speaker 3: I just don't do it. I always just stick to

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Speaker 3: the veggies.

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Speaker 2: So if it's not that, you can't eat it, So

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Speaker 2: that's another trick to try and keep it healthy. It's

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Speaker 2: much harder to resist ononse it's in front of you.

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Speaker 2: But moving on from that leanne an area that we

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Speaker 2: do get asked a lot on is inflammation and anti

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Speaker 2: inflammatory diets. Now it's kind of a buzzword. If we

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Speaker 2: put it up on social media, it gets a lot

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Speaker 2: of attention. People are interested in it, most likely quick

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Speaker 2: because a number of chronic inflammatory conditions like disease, high cholesterol,

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Speaker 2: blood pressure issues, insulin resistance. They're all inflammatory conditions in

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Speaker 2: the body which can plague a lot of us on

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Speaker 2: a day to day basis. So we are interested in

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Speaker 2: natural food ways we can perhaps reduce the effect of

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Speaker 2: that inflammation. But I thought it really warranted for the

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Speaker 2: discussion because like all concepts in science, it's actually quite complicated.

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Speaker 2: So I thought we should go through what is actually

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Speaker 2: inflammation in the body, what is an anti inflammatory diet,

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Speaker 2: and what are the key steps to that in terms

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Speaker 2: of building that if you are suffering from some of

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Speaker 2: these chronic conditions.

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Speaker 3: So I think to start with when we hear.

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Speaker 2: Inflammation, it's related almost to pain to a certain extent.

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Speaker 2: So people with things like arthritis will complain of inflammation

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Speaker 2: in their joints and know that there's perhaps a dietary

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Speaker 2: component to that.

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Speaker 3: But what's important for.

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Speaker 2: Us all to know is that because of modern lifestyles

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Speaker 2: in which we may be carrying extra kilos, we may

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Speaker 2: have a lot of stress in our life. We may

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Speaker 2: be drinking reasonable amounts of alcohol, we may not be

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Speaker 2: getting enough sleep. We know that this putspace chronic stress

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Speaker 2: on the body's physiological systems, and part of that can

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Speaker 2: be an inflammatory response from our body. Now, indeed, at

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Speaker 2: a molecular level, our diet on a day to day

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Speaker 2: basis can be what we would describe as pro inflammatory

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Speaker 2: or anti inflammatory. And so again westernized diets which have

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Speaker 2: a high proportion of processed food, large amounts of processed

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Speaker 2: vegetable oil in snack food and fried food compared to

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Speaker 2: the amount of fresh fruits and vegetables a Mega three fats.

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Speaker 2: We know over time that that diet imbalance of more

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Speaker 2: pro inflammatory foods compared to more natural anti inflammatory foods

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Speaker 2: again can predispose or exacerbate some of these underlying health

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Speaker 2: conditions and inflammation in the body. So it's complicated, you know,

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Speaker 2: but it's safe to say. If you have in your

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Speaker 2: family history a number of chronic disease states, things like

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Speaker 2: heart disease, blood pressure, high blood glucose levels, there's a

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Speaker 2: degree of inflammation. It may also be a genetic predisposition

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Speaker 2: to that our underlying dietary patterns can exacerbate that. So

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Speaker 2: it's not a matter of going to a Hamburger shop

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Speaker 2: and having a large meal and all of a sudden

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Speaker 2: you're inflamed.

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Speaker 3: It doesn't quite work like that.

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Speaker 2: Although there is some small inflammation on a day to

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Speaker 2: day basis, it's much more to do with the patterns

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Speaker 2: of our diet and how that balances our over time.

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Speaker 2: And so when we look specifically at an anti inflammatory diet,

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Speaker 2: it's about developing those very strong patterns of eating. And

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Speaker 2: specifically we know that a Mediterranean approach is naturally anti inflammatory,

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Speaker 2: primarily because it features very little processed food or very

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Speaker 2: little processed vegetable oil, and reasonably high amounts of those

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Speaker 2: natural anti inflammatory fats coming from a mega three's and

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Speaker 2: also a very high proportion of brightly colored fresh fruits

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Speaker 2: and vegetables. So it's about ticking the box on those,

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Speaker 2: say twenty five out of twenty eight meals a week,

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Speaker 2: making sure that they're ticking the box.

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Speaker 3: On those key nutrients. And there's a number of other.

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Speaker 2: Specific things we can look at, like a supplementation with probiotics,

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Speaker 2: but also the effect that we may be adding extra

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Speaker 2: stresses in that may actually be exacerbating inflammation with our

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Speaker 2: training example approach. So that's a rough sort of balance

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Speaker 2: about it. But indeed, I know there is interest from

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Speaker 2: people when they're looking at specific ways they can help

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Speaker 2: to reduce inflammation. And I know Lean you work a

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Speaker 2: lot on reducing inflammation in the body in relation to

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Speaker 2: exercise with women who may have a tendency to overtrain,

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Speaker 2: and again make those pathways more enhanced. That may be

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Speaker 2: increasing inflammation in the body definitely.

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Speaker 1: And I think it's when we think about inflammation, it's

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Speaker 1: such a buzzword, and there are so many people online

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Speaker 1: trying to sell you very expensive products or diets you know,

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Speaker 1: that are anti inflammatory, that I think it's very important

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Speaker 1: to understand inflammation. So the first thing I want our

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Speaker 1: listeners to understand is that, you know, we've almost got

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Speaker 1: two types of inflammation. We've got this chronic type of inflammation,

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Speaker 1: then we've got this acute type of inflammation. Now, the

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Speaker 1: chronic inflammation long term is the bad type of inflammation.

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Speaker 1: That's what we don't want. But this acute inflammation is

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Speaker 1: if we you know, stub our toe and we've got

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Speaker 1: you know, like it's a bit of a wound or

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Speaker 1: something like that that's trying to heal. That's not acute inflammation.

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Speaker 1: Of course, it's not great, but it's fine and the

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Speaker 1: body will heal and recover from that. There's also acute

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Speaker 1: types of inflammation if you know we're sick, or we're unwell,

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Speaker 1: or if we've done a huge bout of sort of

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Speaker 1: intense exercise. So exercises is an interesting one, Suzi, because

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Speaker 1: we know the bulk of the research actually represents the

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Speaker 1: physical activity being a natural, strong, anti inflammatory strategy for

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Speaker 1: most people, and it should definitely be integrated in the

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Speaker 1: management of all patients with cardiomanabolic diseases. That's what the

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Speaker 1: research is telling us, and I had a quick hunt

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Speaker 1: around this morning in terms of inflammation and exercise. So

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Speaker 1: generally it is very very helpful and helps to reduce

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Speaker 1: inflammation long term exercise. But what happens is that when

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Speaker 1: people start to over exercise, they're chronically sleep deprived, they've

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Speaker 1: got a lot of other stresses going on in their lifestyle.

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Speaker 1: They're getting up at five am and they're doing these

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Speaker 1: intense bouts of like high intensity exercise, or they're doing

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Speaker 1: these extra long training sessions. This intense, long or stressful

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Speaker 1: period of exercise and in general, actually lead to higher

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Speaker 1: levels of inflammatory mediators and thus may actually increase the

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Speaker 1: risk of injury and chronic inflammation long term. So exercise

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Speaker 1: is wonderful, but like everything, Susie, there is a tipping point.

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Speaker 1: Too much is never good and it can actually promote

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Speaker 1: chronic inflammation long term, which is this you know, as

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Speaker 1: I said that acute versus chronic, the chronic inflammation long

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Speaker 1: term is not what we want. But in contrary to

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Speaker 1: those intense long bouts of you know, hard exercise, if

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Speaker 1: we're doing sort of that moderate exercise or that vigorous

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Speaker 1: activity a few times a week with appropriate rest periods

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Speaker 1: in between, then we can absolutely achieve just those small parts.

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Speaker 1: Because most exercise will cause a little bit of acute inflammation,

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Speaker 1: nothing wrong with that. The body can recover and move

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Speaker 1: on from that, and it's actually beneficial long term. It's

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Speaker 1: just when we're over exercise that we're going for these intense,

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Speaker 1: long periods of exercise. And like you mentioned, Susie, I

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Speaker 1: sign up a lot of ladies to my coaching service

431
00:18:54,440 --> 00:18:56,560
Speaker 1: who are getting up at five am. They're doing these

432
00:18:56,640 --> 00:18:59,879
Speaker 1: high intensity exercise sessions at five am. They're sleep deprived,

433
00:19:00,000 --> 00:19:03,120
Speaker 1: they have stressful jobs already, they're just adding to that

434
00:19:03,280 --> 00:19:07,119
Speaker 1: stress and that acute but also chronic stress and inflammation

435
00:19:07,280 --> 00:19:09,440
Speaker 1: long term as well. So what we do with them

436
00:19:09,560 --> 00:19:11,320
Speaker 1: is a sleep in and if you're going to do

437
00:19:11,359 --> 00:19:13,720
Speaker 1: those early sessions a couple of times a week is

438
00:19:13,760 --> 00:19:15,960
Speaker 1: more than enough, and the other times we just want

439
00:19:16,000 --> 00:19:18,879
Speaker 1: to focus on that lower type intensity exercise, whether it

440
00:19:18,960 --> 00:19:21,720
Speaker 1: be walking or swimming or a few longer hikes on

441
00:19:21,760 --> 00:19:25,200
Speaker 1: the weekend, because more is not always better or more intense,

442
00:19:25,320 --> 00:19:27,960
Speaker 1: a longer exercise is not always better when it comes

443
00:19:27,960 --> 00:19:30,840
Speaker 1: from a stress and inflammatory perspective. So that's sort of

444
00:19:30,880 --> 00:19:33,920
Speaker 1: my view on exercise, and the research definitely does back

445
00:19:33,960 --> 00:19:35,800
Speaker 1: that up, which is really nice to see as well,

446
00:19:36,119 --> 00:19:37,720
Speaker 1: because I've sort of been telling my clients this for

447
00:19:37,880 --> 00:19:39,320
Speaker 1: years and I knew that I knew that I was

448
00:19:39,359 --> 00:19:41,879
Speaker 1: onto the right thing, but having actually seen the research

449
00:19:41,960 --> 00:19:44,080
Speaker 1: articles this morning as well makes me feel a lot better.

450
00:19:44,080 --> 00:19:45,960
Speaker 1: So my clients are definitely doing the right thing from

451
00:19:45,960 --> 00:19:48,160
Speaker 1: that perspective. But as you mentioned, there are a few

452
00:19:48,200 --> 00:19:50,679
Speaker 1: other things that can cause inflammation long term. It's not

453
00:19:50,720 --> 00:19:52,840
Speaker 1: just about the food we put in our mouth alcohol

454
00:19:52,880 --> 00:19:55,240
Speaker 1: is one of them. Smoking is absolutely one of them.

455
00:19:55,280 --> 00:19:58,360
Speaker 1: There are a few diseases, viruses and autoimmune diseases which

456
00:19:58,359 --> 00:20:01,160
Speaker 1: are going to cause us that chronicl flammation. Long term

457
00:20:01,400 --> 00:20:04,000
Speaker 1: pollution is a big one as well. So you know

458
00:20:04,040 --> 00:20:06,239
Speaker 1: in some countries around the world people wear a lot

459
00:20:06,280 --> 00:20:08,040
Speaker 1: of masks when they go out because the pollution in

460
00:20:08,040 --> 00:20:11,359
Speaker 1: their countries is quite bad. Aging in general will cause

461
00:20:11,400 --> 00:20:15,160
Speaker 1: us some inflammation, lack of sleep I've mentioned, and obesity,

462
00:20:15,200 --> 00:20:18,880
Speaker 1: but in particular that central type obesity SUSIE, where we're

463
00:20:19,040 --> 00:20:21,919
Speaker 1: storing a lot of that additional body fat around our

464
00:20:21,960 --> 00:20:24,639
Speaker 1: stomach and our central area that has been shown to

465
00:20:24,680 --> 00:20:27,159
Speaker 1: cause a lot of inflammation. And in general, just a

466
00:20:27,320 --> 00:20:29,880
Speaker 1: poor Western style diet, So a diet that is high

467
00:20:29,920 --> 00:20:33,760
Speaker 1: in ultra process foods, high in alcohol, high in sugary

468
00:20:33,880 --> 00:20:37,080
Speaker 1: drinks and soft drinks, and very low in plants and fibers.

469
00:20:37,160 --> 00:20:39,520
Speaker 1: All of those things are going to contribute to inflammation.

470
00:20:39,680 --> 00:20:41,480
Speaker 1: So there's a lot of things there that we can

471
00:20:41,520 --> 00:20:44,679
Speaker 1: target without even moving into nutrition to start with. But

472
00:20:44,800 --> 00:20:47,040
Speaker 1: as you mentioned, a Mediterranean diet has been shown to

473
00:20:47,040 --> 00:20:49,600
Speaker 1: be very helpful for inflammation, and one of the key

474
00:20:49,640 --> 00:20:53,160
Speaker 1: points within that Mediterranean diet is dietary fiber, SUSI. So

475
00:20:53,240 --> 00:20:55,280
Speaker 1: this assists us with a gut health and it actually

476
00:20:55,320 --> 00:20:58,840
Speaker 1: helps us to regulate information and mediate that immune response,

477
00:20:59,119 --> 00:21:02,200
Speaker 1: and dietary fib helps to regulate the integrity of our

478
00:21:02,240 --> 00:21:05,040
Speaker 1: gut barrier as well. And an interesting point that I

479
00:21:05,040 --> 00:21:07,679
Speaker 1: thought I would make when really when you're looking at

480
00:21:07,720 --> 00:21:10,199
Speaker 1: the bulk of the research over all, because there is

481
00:21:10,240 --> 00:21:13,320
Speaker 1: so much misinformation when it comes to dairy and inflammation.

482
00:21:13,600 --> 00:21:16,320
Speaker 1: It's one of the things that is almost like vilified

483
00:21:16,480 --> 00:21:19,320
Speaker 1: within the media and within you know, quote unquote social

484
00:21:19,320 --> 00:21:23,360
Speaker 1: media experts online. So many people are saying dairy is inflammatory.

485
00:21:23,440 --> 00:21:26,119
Speaker 1: It is the absolute opposite. If you look at the

486
00:21:26,160 --> 00:21:28,320
Speaker 1: bulk of the research, and I'm not talking about just

487
00:21:28,480 --> 00:21:30,520
Speaker 1: small studies that we're going to cherry pick out here.

488
00:21:30,560 --> 00:21:33,440
Speaker 1: We're talking about the quality of the research overall, and

489
00:21:33,520 --> 00:21:36,240
Speaker 1: the bulk of the research, it actually shows that good

490
00:21:36,359 --> 00:21:40,960
Speaker 1: quality dairy and fermented dairy is anti inflammatory for our body.

491
00:21:41,000 --> 00:21:43,360
Speaker 1: So we're not talking about having ice cream every night, Susie.

492
00:21:43,400 --> 00:21:46,480
Speaker 1: We're talking about good quality, high quality you know, Greek

493
00:21:46,560 --> 00:21:49,639
Speaker 1: yogan and that sort of thing, and fermented dairy is

494
00:21:49,680 --> 00:21:53,560
Speaker 1: actually considered anti inflammatory for our body. And helpful. Now,

495
00:21:53,600 --> 00:21:56,560
Speaker 1: it's only if somebody has an allergy to dairy that

496
00:21:56,680 --> 00:22:00,000
Speaker 1: it might be inflammatory. So an allergy to cow's milk protein,

497
00:22:00,119 --> 00:22:01,520
Speaker 1: of course, we're not going to recommend that you have

498
00:22:01,600 --> 00:22:04,199
Speaker 1: this because your body can't tolerate it. Now, it's important

499
00:22:04,240 --> 00:22:07,160
Speaker 1: to remember, guys, that an intolerance is not an allergy.

500
00:22:07,320 --> 00:22:09,119
Speaker 1: So if you're a little bit funny or sensitive to

501
00:22:09,160 --> 00:22:11,439
Speaker 1: a bit of dairy, like myself, you have an issue

502
00:22:11,440 --> 00:22:14,080
Speaker 1: with the lactose component of dairy, that's not an allergy.

503
00:22:14,119 --> 00:22:16,159
Speaker 1: It's more an intolerance. Even though you might get a

504
00:22:16,200 --> 00:22:18,439
Speaker 1: little bit of diarrhea or a funny tummy, that's not

505
00:22:18,520 --> 00:22:21,880
Speaker 1: causing you harm or inflammation long term. It's just because

506
00:22:21,880 --> 00:22:24,959
Speaker 1: your body can't necessarily process a load of lactose. So

507
00:22:25,200 --> 00:22:27,800
Speaker 1: we'll leave dairy up to you. But where it stands

508
00:22:27,840 --> 00:22:30,560
Speaker 1: from a nutrition and an evidence based perspective in terms

509
00:22:30,600 --> 00:22:34,119
Speaker 1: of dairy and inflammation, good quality dairy and fermented dairy

510
00:22:34,200 --> 00:22:36,960
Speaker 1: is actually anti inflammatory. And then of course there are

511
00:22:37,000 --> 00:22:39,600
Speaker 1: things that cause it, Susie, like I was saying, the

512
00:22:39,680 --> 00:22:42,119
Speaker 1: smoking and the pollution and the lack of sleep, there

513
00:22:42,119 --> 00:22:44,080
Speaker 1: are also things that are going to be helpful for inflammation.

514
00:22:44,160 --> 00:22:47,080
Speaker 1: So focusing on good quality sleep, focusing on losing some

515
00:22:47,119 --> 00:22:50,199
Speaker 1: weight if you are in that high BMI range and

516
00:22:50,240 --> 00:22:54,280
Speaker 1: considered carrying a lot of extra additional body fat, Quitting smoking,

517
00:22:54,640 --> 00:22:57,320
Speaker 1: focusing on sleep, and getting in that regular exercise, but

518
00:22:57,359 --> 00:22:59,720
Speaker 1: of course not too much and not you know, too

519
00:22:59,720 --> 00:23:01,280
Speaker 1: early in the morning. It's just going to stress you

520
00:23:01,320 --> 00:23:02,879
Speaker 1: out even more. Of course, those things are going to

521
00:23:02,920 --> 00:23:04,639
Speaker 1: help with inflammation long term.

522
00:23:05,080 --> 00:23:06,760
Speaker 2: And I think the standarud thing to me because we

523
00:23:06,800 --> 00:23:09,400
Speaker 2: could took forever on the anti inflammatory foods, but let's

524
00:23:09,400 --> 00:23:11,440
Speaker 2: be honest, we've spoken about them a million times. Eat

525
00:23:11,440 --> 00:23:14,080
Speaker 2: more oil fish, eat more fresh fruits and vegetables. You know,

526
00:23:14,200 --> 00:23:16,960
Speaker 2: still after most clients I see would be eating half,

527
00:23:17,000 --> 00:23:20,240
Speaker 2: if not less, the volume of vegetables in particular that

528
00:23:20,280 --> 00:23:23,119
Speaker 2: they ideally need. But the actual take home message I

529
00:23:23,160 --> 00:23:25,800
Speaker 2: feel the in is that it's all well and good

530
00:23:25,800 --> 00:23:27,480
Speaker 2: to focus on what we should be eating, but we

531
00:23:27,560 --> 00:23:29,600
Speaker 2: need to make it very clear that the best thing,

532
00:23:29,680 --> 00:23:31,320
Speaker 2: one of the most powerful things you can do to

533
00:23:31,440 --> 00:23:34,399
Speaker 2: naturally reduce the inflammatory response long term in your diet

534
00:23:34,840 --> 00:23:39,160
Speaker 2: is minimize your intake of fried, fast food and process food,

535
00:23:39,200 --> 00:23:43,359
Speaker 2: and that means any kind of sweet biscuit, confectionery, fast

536
00:23:43,359 --> 00:23:45,040
Speaker 2: food that you pick up when you're out, and about

537
00:23:45,240 --> 00:23:47,399
Speaker 2: restaurant type food which is often cooked in less than

538
00:23:47,440 --> 00:23:49,840
Speaker 2: ideal oils. Now, let's be honest, a lot of us

539
00:23:49,880 --> 00:23:51,399
Speaker 2: are still eating a lot of that, if not on

540
00:23:51,440 --> 00:23:53,680
Speaker 2: a daily basis, at least a few times a week.

541
00:23:54,000 --> 00:23:56,960
Speaker 2: And basically the less of that processed food you consume,

542
00:23:57,000 --> 00:23:59,840
Speaker 2: the better. And classic example is whenever we go for meals,

543
00:24:00,200 --> 00:24:02,840
Speaker 2: will order fries or get fries on the side. Now,

544
00:24:03,000 --> 00:24:06,120
Speaker 2: fries are generally cooked in extremely poor quality oil. It's

545
00:24:06,160 --> 00:24:09,240
Speaker 2: often reused in restaurants, Definitely, when it's cooked in fast

546
00:24:09,240 --> 00:24:12,480
Speaker 2: food outlets, it's reused several times. It doesn't matter if

547
00:24:12,480 --> 00:24:14,439
Speaker 2: they say they're using a better oil, it's still not

548
00:24:14,600 --> 00:24:17,320
Speaker 2: really the kind of oil like an extra vergin olive oil,

549
00:24:17,400 --> 00:24:20,640
Speaker 2: a very top quality ones. So probably if you eat

550
00:24:20,640 --> 00:24:22,760
Speaker 2: out a couple of times a week, you're eating processed

551
00:24:22,760 --> 00:24:25,119
Speaker 2: food at least twice a week, and that doesn't include

552
00:24:25,119 --> 00:24:27,760
Speaker 2: any snack food or extra biscuits or banana breads or

553
00:24:27,800 --> 00:24:30,480
Speaker 2: cakes that slip in. So the less of that food

554
00:24:30,560 --> 00:24:32,720
Speaker 2: you consume in your diet is one of the most

555
00:24:32,720 --> 00:24:36,639
Speaker 2: powerful things you can do. You can't buffer poor quality food.

556
00:24:36,720 --> 00:24:38,840
Speaker 2: With better food, you have to also keep that to

557
00:24:38,880 --> 00:24:40,919
Speaker 2: a minimum. So I'm talking, you know, a couple of

558
00:24:40,920 --> 00:24:44,359
Speaker 2: times a week. So particularly if you have that chronic inflammation,

559
00:24:44,800 --> 00:24:47,479
Speaker 2: you've got some of those pre existing health conditions, you're

560
00:24:47,480 --> 00:24:50,280
Speaker 2: at high risk of diabetes, you've got joint pain. The

561
00:24:50,400 --> 00:24:52,480
Speaker 2: less processed, fried, fast.

562
00:24:52,160 --> 00:24:53,320
Speaker 3: Food you consume, the better.

563
00:24:53,320 --> 00:24:55,879
Speaker 2: And I'd say once maybe twice a week at most

564
00:24:55,960 --> 00:24:57,680
Speaker 2: is a really powerful step to take.

565
00:24:57,960 --> 00:25:01,240
Speaker 1: And definitely alcohol as a nation, you know Ozzie's love

566
00:25:01,320 --> 00:25:03,760
Speaker 1: a drink and heading into the silly season, if you're

567
00:25:03,760 --> 00:25:06,280
Speaker 1: really looking to reduce the amount of inflammation in your body,

568
00:25:06,320 --> 00:25:10,040
Speaker 1: you absolutely need to start and look at your alcohol intake.

569
00:25:10,240 --> 00:25:12,960
Speaker 1: It's definitely a place that I recommend starting for a

570
00:25:13,000 --> 00:25:15,320
Speaker 1: lot of my clients because you know, it is okay

571
00:25:15,320 --> 00:25:16,920
Speaker 1: to go to a party and not have a drink.

572
00:25:16,960 --> 00:25:18,960
Speaker 1: It is okay to you know, wind down on a

573
00:25:19,000 --> 00:25:21,199
Speaker 1: Friday night from a long workday and not have an

574
00:25:21,240 --> 00:25:24,560
Speaker 1: alcoholic beverage. So I think that that does contribute a

575
00:25:24,600 --> 00:25:27,639
Speaker 1: lot towards inflammation as well. And sleep is just something

576
00:25:27,680 --> 00:25:30,199
Speaker 1: that's so so powerful and such an easy place to

577
00:25:30,200 --> 00:25:31,919
Speaker 1: start for a lot of people, but for any of

578
00:25:31,960 --> 00:25:35,040
Speaker 1: our moms at home listening with young children. You're not

579
00:25:35,080 --> 00:25:37,280
Speaker 1: going to get that chronic inflammation from just a couple

580
00:25:37,320 --> 00:25:39,359
Speaker 1: of years of having young children or that sort of thing.

581
00:25:39,400 --> 00:25:42,560
Speaker 1: It really is that chronic work stress coupled with that

582
00:25:42,680 --> 00:25:46,119
Speaker 1: chronic coore sleep over years plus also you know the

583
00:25:46,160 --> 00:25:48,800
Speaker 1: dietary implications to smoking, the alcohol, that sort of thing

584
00:25:48,840 --> 00:25:51,600
Speaker 1: that's going to create that information long term. So really

585
00:25:51,640 --> 00:25:54,400
Speaker 1: focus on what you have control over. If you've got

586
00:25:54,400 --> 00:25:57,000
Speaker 1: young children at home and you're not sleeping, it's just

587
00:25:57,040 --> 00:25:59,359
Speaker 1: not something that you can control, So don't stress about it.

588
00:25:59,600 --> 00:26:01,719
Speaker 1: I think that's an important point to make, Susie, because

589
00:26:01,840 --> 00:26:04,000
Speaker 1: I think once I talked about inflammation on my podcast

590
00:26:04,000 --> 00:26:05,840
Speaker 1: and I had a whole heap of, you know, messages

591
00:26:05,880 --> 00:26:07,800
Speaker 1: from mums being like, oh my goodness, I don't sleep

592
00:26:07,800 --> 00:26:09,399
Speaker 1: because I've got young children, and what do I do?

593
00:26:09,600 --> 00:26:12,800
Speaker 1: So focus on the things that you can control. And again,

594
00:26:12,840 --> 00:26:14,879
Speaker 1: if you feel overwhelmed about all the little things you

595
00:26:14,960 --> 00:26:17,200
Speaker 1: might need to change, just choose one or two small

596
00:26:17,280 --> 00:26:20,840
Speaker 1: areas and work on those things consistently, and then when

597
00:26:20,840 --> 00:26:23,119
Speaker 1: those things feel a little bit easier, pick another area

598
00:26:23,320 --> 00:26:25,639
Speaker 1: or two. That's always my tip, Susie one hundred percent.

599
00:26:25,760 --> 00:26:28,000
Speaker 1: What all right? Now moving on to our product of

600
00:26:28,040 --> 00:26:31,439
Speaker 1: the week. We were asked a lot about juices this week, Susie,

601
00:26:31,520 --> 00:26:33,280
Speaker 1: and as it stands, you and I are both not

602
00:26:33,320 --> 00:26:36,040
Speaker 1: really fans of juices because a they contained a ton

603
00:26:36,080 --> 00:26:38,240
Speaker 1: of sugar, even though it's natural sugar, and be they're

604
00:26:38,240 --> 00:26:40,240
Speaker 1: just not that filling long term. And I think you know,

605
00:26:40,280 --> 00:26:42,040
Speaker 1: Ausie is it And most people around the world just

606
00:26:42,119 --> 00:26:44,600
Speaker 1: drink far too much juices and soft drinks overall. We've

607
00:26:44,600 --> 00:26:46,960
Speaker 1: actually found a pretty good one this week, haven't we.

608
00:26:47,040 --> 00:26:50,000
Speaker 1: So we're looking at the range of V eight veggie juices. Now,

609
00:26:50,000 --> 00:26:51,639
Speaker 1: I must admit I'm not a big fan of all

610
00:26:51,720 --> 00:26:53,960
Speaker 1: of the juices in that range, so I think that

611
00:26:54,040 --> 00:26:56,320
Speaker 1: they're very cleverly marketed, but a lot of them are

612
00:26:56,359 --> 00:26:59,119
Speaker 1: still contained huge amounts of natural based sugars. But the

613
00:26:59,119 --> 00:27:01,119
Speaker 1: one that you've come across today's seas is actually a

614
00:27:01,119 --> 00:27:04,040
Speaker 1: good one. So we're looking at the Campbell's Purple Power

615
00:27:04,560 --> 00:27:07,879
Speaker 1: one which contains carrots, beetroots, apples, and I think sweet

616
00:27:07,880 --> 00:27:09,560
Speaker 1: potatoes as well. From memory, doesn't it?

617
00:27:09,560 --> 00:27:09,920
Speaker 3: It does?

618
00:27:10,000 --> 00:27:12,000
Speaker 2: And it's not unrelated that we choose this to go

619
00:27:12,040 --> 00:27:14,920
Speaker 2: through today in line with an anti inflammatory diet because

620
00:27:15,240 --> 00:27:17,439
Speaker 2: one of the very few foods that has an evidence

621
00:27:17,440 --> 00:27:21,280
Speaker 2: space around reducing inflammation in the body is a beetroot juice. Now,

622
00:27:21,320 --> 00:27:23,159
Speaker 2: I will preface this by saying, Leanne, this isn't my

623
00:27:23,200 --> 00:27:25,800
Speaker 2: favorite beech ree juice. My favorite is the courst and Press,

624
00:27:25,880 --> 00:27:27,520
Speaker 2: but you can't get it at the moment because of

625
00:27:27,560 --> 00:27:30,360
Speaker 2: COVID and there's an issue with supply. So the next

626
00:27:30,359 --> 00:27:32,359
Speaker 2: best one on the market. As you said, there's a

627
00:27:32,359 --> 00:27:34,479
Speaker 2: couple of good V eight veggie juices. They're not in

628
00:27:34,520 --> 00:27:37,280
Speaker 2: the fresh section, they're in the long life section, and

629
00:27:37,600 --> 00:27:40,320
Speaker 2: the green one's pretty good. But this beetroot one is

630
00:27:40,400 --> 00:27:42,880
Speaker 2: not only got quite a high proportion of beetroot, which

631
00:27:42,960 --> 00:27:45,680
Speaker 2: keeps the calories controlled, but it actually tastes okay too,

632
00:27:45,680 --> 00:27:47,760
Speaker 2: Because of course that's the balance with veggie juices.

633
00:27:47,800 --> 00:27:49,080
Speaker 3: Now, we're absolutely right.

634
00:27:49,080 --> 00:27:51,720
Speaker 2: We don't love juices because they're concentrated sugar and they

635
00:27:51,760 --> 00:27:54,760
Speaker 2: are implicated in o be city, particularly fruit juices. But

636
00:27:55,080 --> 00:27:57,920
Speaker 2: if you can tolerate and enjoy one hundred percent veggie

637
00:27:57,960 --> 00:27:59,879
Speaker 2: juice like a beetroot, celery carrot, when you go to

638
00:27:59,880 --> 00:28:02,359
Speaker 2: a juice ba it comes in at less than twenty

639
00:28:02,359 --> 00:28:04,960
Speaker 2: grams of sugars and pretty low calorie, usually about one

640
00:28:05,040 --> 00:28:08,040
Speaker 2: hundred calories, and that's very similar to the nutritional profile

641
00:28:08,119 --> 00:28:11,240
Speaker 2: on this one. And I think it's twenty no thirty

642
00:28:11,280 --> 00:28:13,800
Speaker 2: percent beetroots, so it's purple carrot's number one. So it's

643
00:28:13,800 --> 00:28:16,080
Speaker 2: still got a strong veggie base which makes it quite

644
00:28:16,119 --> 00:28:19,439
Speaker 2: high in antioxidants. Beetroots second at thirty percent. Now apple

645
00:28:19,480 --> 00:28:21,480
Speaker 2: is there at twenty percent. Now, that does increase the

646
00:28:21,520 --> 00:28:24,880
Speaker 2: sugar content, but it does significantly improve the palatability because

647
00:28:24,920 --> 00:28:27,440
Speaker 2: beechtreat juice isn't always great, and I'd say the base

648
00:28:27,480 --> 00:28:29,480
Speaker 2: of this is purple carrot would make it quite difficult

649
00:28:29,480 --> 00:28:32,880
Speaker 2: to make it palatable. But for anyone who has high

650
00:28:32,920 --> 00:28:36,639
Speaker 2: blood pressure or chronic inflammation, I routinely suggest adding a

651
00:28:36,640 --> 00:28:39,320
Speaker 2: beechtroot juice to their day. Now, of course, leand doing

652
00:28:39,360 --> 00:28:41,560
Speaker 2: one hundred percent veggie is going to be better, but

653
00:28:41,720 --> 00:28:44,440
Speaker 2: it's expensive and can be quite messy to juice. So

654
00:28:45,080 --> 00:28:46,920
Speaker 2: the next best for me at the moment is this

655
00:28:46,960 --> 00:28:49,640
Speaker 2: purple power one that you can get in supermarket, and

656
00:28:49,800 --> 00:28:51,920
Speaker 2: I quite like it. My husband's a big fan of

657
00:28:52,000 --> 00:28:54,040
Speaker 2: veggie juices and beetroot juice, and it's a way to

658
00:28:54,120 --> 00:28:56,840
Speaker 2: have it in a controlled amount. Now, admittedly, when I'm

659
00:28:56,840 --> 00:28:58,320
Speaker 2: getting my clients to have it, I'll give them just

660
00:28:58,360 --> 00:29:00,840
Speaker 2: about half a cup in the morning to try and

661
00:29:00,920 --> 00:29:03,760
Speaker 2: keep that concentrated sugar down. But yeah, it's one of

662
00:29:03,760 --> 00:29:06,160
Speaker 2: the very few juices that I will suggest and recommend

663
00:29:06,560 --> 00:29:10,640
Speaker 2: clients enjoy, particularly if they've got those markets of chronic inflammation.

664
00:29:10,880 --> 00:29:12,840
Speaker 1: Yeah, and I think even just from a general perspective,

665
00:29:12,880 --> 00:29:14,320
Speaker 1: I mean, you know, you're not going to find any

666
00:29:14,400 --> 00:29:16,160
Speaker 1: sort of real protein or fats, all that sort of

667
00:29:16,200 --> 00:29:18,720
Speaker 1: thing in juices. Generally juices are very low fiber as well,

668
00:29:18,760 --> 00:29:20,440
Speaker 1: because all of the you know, the skin and that

669
00:29:20,440 --> 00:29:22,320
Speaker 1: sort of thing is processed out. So really what you're

670
00:29:22,320 --> 00:29:24,160
Speaker 1: looking for in a juice is the overall calorie and

671
00:29:24,200 --> 00:29:26,920
Speaker 1: the overall carb or sugar intake. And this one per cup,

672
00:29:27,000 --> 00:29:29,120
Speaker 1: so per two fifty mils, is twenty grams of sugar,

673
00:29:29,280 --> 00:29:31,760
Speaker 1: and obviously that's it's natural sugar. There's no added sugar

674
00:29:31,800 --> 00:29:33,760
Speaker 1: in there. And that's actually it's quite good from a

675
00:29:33,800 --> 00:29:35,920
Speaker 1: juice based perspective. I mean, I've seen a lot of

676
00:29:35,960 --> 00:29:38,480
Speaker 1: you know, quote unquote natural orange juices have you know,

677
00:29:38,520 --> 00:29:40,480
Speaker 1: fifty sixty grams of sugar in them. It can be

678
00:29:40,600 --> 00:29:42,719
Speaker 1: quite a lot. So this is definitely one of the

679
00:29:42,760 --> 00:29:45,280
Speaker 1: better juices on the market. And how did the twins

680
00:29:45,280 --> 00:29:46,520
Speaker 1: that go with this? Have they tried it?

681
00:29:46,520 --> 00:29:47,120
Speaker 3: Do they like it?

682
00:29:47,400 --> 00:29:49,959
Speaker 2: My twins love theresy juice, and I do think in

683
00:29:50,000 --> 00:29:52,440
Speaker 2: the case of fasciators or you're trying to increase kids

684
00:29:52,520 --> 00:29:55,200
Speaker 2: vegetable intake, it's a great way to do it if

685
00:29:55,240 --> 00:29:57,400
Speaker 2: they enjoy it. So we've always called them green juices

686
00:29:57,480 --> 00:30:00,440
Speaker 2: or purple juices and encouraged them to have them. And

687
00:30:00,440 --> 00:30:03,200
Speaker 2: it's actually interesting now because occasionally, like the other day,

688
00:30:03,200 --> 00:30:05,080
Speaker 2: I had some apple juice from a lunch box shoot

689
00:30:05,080 --> 00:30:08,080
Speaker 2: i'd done, and I don't usually use that with my

690
00:30:08,160 --> 00:30:10,520
Speaker 2: kids for that reason, I don't give them any fruit juice.

691
00:30:10,640 --> 00:30:12,560
Speaker 2: But my little boy saw it and he said could

692
00:30:12,560 --> 00:30:14,560
Speaker 2: he have it? I'd run out of milk, and he

693
00:30:14,600 --> 00:30:17,360
Speaker 2: actually didn't like it because it was so incredibly sweet,

694
00:30:17,720 --> 00:30:19,920
Speaker 2: and because I've programmed them to have the juice only

695
00:30:19,920 --> 00:30:21,440
Speaker 2: from the veggies, it's not as sweet.

696
00:30:22,160 --> 00:30:23,000
Speaker 3: They like it.

697
00:30:23,040 --> 00:30:24,480
Speaker 2: So I think it can be a really great way,

698
00:30:24,520 --> 00:30:26,720
Speaker 2: and the novel aspect and the color aspect with small

699
00:30:26,760 --> 00:30:29,320
Speaker 2: children could be a good way. Now I will say

700
00:30:29,320 --> 00:30:31,440
Speaker 2: I don't buy this product. Myself, I don't keep juices

701
00:30:31,480 --> 00:30:33,280
Speaker 2: in the house. As I said, I use it as

702
00:30:33,320 --> 00:30:36,520
Speaker 2: a prescription for people, particularly with blood pressure issues. But

703
00:30:36,760 --> 00:30:38,640
Speaker 2: if I did have kids who were a bit more

704
00:30:38,640 --> 00:30:41,880
Speaker 2: difficult on the veggies or wanted to introduce a nutrient

705
00:30:42,000 --> 00:30:44,120
Speaker 2: rich option in a small amount, this would absolutely be

706
00:30:44,200 --> 00:30:45,920
Speaker 2: one that would tick the box for me. And in

707
00:30:45,960 --> 00:30:48,280
Speaker 2: this group, I don't mind the green one either. It's

708
00:30:48,280 --> 00:30:50,120
Speaker 2: got quite a lot of I think it's some a

709
00:30:50,240 --> 00:30:52,680
Speaker 2: celery cucumber base, but it's quite high in veggie content

710
00:30:52,720 --> 00:30:55,000
Speaker 2: as well. So all the juices out there, it's one

711
00:30:55,040 --> 00:30:57,560
Speaker 2: of my favorite ones, and in small amounts could be

712
00:30:57,600 --> 00:31:00,600
Speaker 2: definitely included as part of a healthy die, particularly for

713
00:31:00,640 --> 00:31:01,560
Speaker 2: people with information.

714
00:31:01,640 --> 00:31:03,320
Speaker 1: Yeah, and one of my top tips is, you know,

715
00:31:03,640 --> 00:31:05,960
Speaker 1: my mum was very healthy growing up, and she, you know,

716
00:31:06,000 --> 00:31:07,719
Speaker 1: we never ever had juices, but even if we're at

717
00:31:07,720 --> 00:31:09,480
Speaker 1: a party, she'd sort of say, just take a little

718
00:31:09,480 --> 00:31:11,080
Speaker 1: bit of juice and mix it with some water. So

719
00:31:11,360 --> 00:31:13,080
Speaker 1: I think, you know, the serving size is two fifty

720
00:31:13,080 --> 00:31:14,840
Speaker 1: millers or a cup. Even if you poured half a

721
00:31:14,880 --> 00:31:16,640
Speaker 1: cup for yourself or the kids and topped it up

722
00:31:16,640 --> 00:31:18,880
Speaker 1: with water or even a little bit of like carbonated

723
00:31:18,920 --> 00:31:20,800
Speaker 1: soda water or something like that. It could make a

724
00:31:20,800 --> 00:31:23,520
Speaker 1: really nice refreshing drink. I mean you don't necessarily need

725
00:31:23,560 --> 00:31:25,120
Speaker 1: to have a whole cup of it, as you mentioned,

726
00:31:25,160 --> 00:31:27,160
Speaker 1: just a small amount of it, but bulking out so

727
00:31:27,240 --> 00:31:29,520
Speaker 1: you can get the volume of a full cup using

728
00:31:29,560 --> 00:31:31,160
Speaker 1: you know, just an extra half a cup of water

729
00:31:31,240 --> 00:31:32,800
Speaker 1: or a little bit of soda water or something like

730
00:31:32,840 --> 00:31:35,520
Speaker 1: that can actually be a really nice refreshing treat, particularly

731
00:31:35,520 --> 00:31:38,200
Speaker 1: coming into summer because it does get very hot, particularly

732
00:31:38,240 --> 00:31:40,760
Speaker 1: where I am up in Queensland, Susie, and so I

733
00:31:40,760 --> 00:31:43,320
Speaker 1: think sometimes having some options that are not just cold

734
00:31:43,320 --> 00:31:46,160
Speaker 1: water twenty four to seven can be really nice, particularly

735
00:31:46,160 --> 00:31:48,320
Speaker 1: for I'm sure other pregnant ladies would agree.

736
00:31:48,080 --> 00:31:48,880
Speaker 3: With me as well.

737
00:31:49,440 --> 00:31:51,520
Speaker 1: You know, water can get quite boring over time. I

738
00:31:51,520 --> 00:31:53,680
Speaker 1: don't drink any alcohol at the moment. I really limited

739
00:31:53,720 --> 00:31:56,560
Speaker 1: my caffeine intake, so pretty much my go to most

740
00:31:56,640 --> 00:31:58,160
Speaker 1: days is just water, which you can get a little

741
00:31:58,200 --> 00:32:00,560
Speaker 1: bit boring. So I'm going to pop off and give

742
00:32:00,600 --> 00:32:02,040
Speaker 1: this one a go, Susie. But I am going to

743
00:32:02,040 --> 00:32:03,560
Speaker 1: get some soda water as well to mix it with

744
00:32:03,600 --> 00:32:06,160
Speaker 1: and almost make myself like a little fruit and veggie

745
00:32:06,200 --> 00:32:08,960
Speaker 1: powered sprits for a Friday night and see how that goes.

746
00:32:09,600 --> 00:32:11,560
Speaker 2: Yeah, we'll see how that goes. Really look forward to hearing.

747
00:32:11,560 --> 00:32:13,320
Speaker 2: But I will also say one thing. I do get

748
00:32:13,320 --> 00:32:16,160
Speaker 2: a common question from my juice drinkers. Can they use

749
00:32:16,200 --> 00:32:18,080
Speaker 2: the one glass and dilute it and drink it through

750
00:32:18,080 --> 00:32:21,800
Speaker 2: the day. And my answer is no, because you want

751
00:32:21,800 --> 00:32:24,640
Speaker 2: to contain the occasion of giving the body those small

752
00:32:24,640 --> 00:32:27,840
Speaker 2: amounts of sugar to one drinking occasion. So there's no

753
00:32:28,000 --> 00:32:31,600
Speaker 2: benefit from a blood glucose regulation perspective to just dilute

754
00:32:31,600 --> 00:32:33,400
Speaker 2: it and drink it over a long period of time.

755
00:32:33,680 --> 00:32:35,920
Speaker 2: You still want to isolate it as just one drink

756
00:32:36,080 --> 00:32:38,760
Speaker 2: occasion as opposed to making it like a cordial and

757
00:32:38,760 --> 00:32:41,120
Speaker 2: sipping on it all day, because that still introduces small

758
00:32:41,120 --> 00:32:43,360
Speaker 2: amounts of sugar to the cells, and that's not a

759
00:32:43,360 --> 00:32:44,760
Speaker 2: great way to be. We really want to have a

760
00:32:44,760 --> 00:32:47,000
Speaker 2: break from any kind of sugar for two, three four

761
00:32:47,000 --> 00:32:49,520
Speaker 2: hours in between meals, So you're definitely better to have

762
00:32:49,560 --> 00:32:53,320
Speaker 2: it as one serve at one time and one meal occasion,

763
00:32:53,400 --> 00:32:55,520
Speaker 2: rather than to spread it out through the entire day.

764
00:32:56,360 --> 00:32:58,440
Speaker 2: All right, now, our final segment of the show. I

765
00:32:58,440 --> 00:33:01,080
Speaker 2: actually love this one because it was a listener question

766
00:33:01,120 --> 00:33:04,200
Speaker 2: that I thought was incredibly practical because it's one of

767
00:33:04,280 --> 00:33:07,040
Speaker 2: those things leanne We speak a dietitian language and we

768
00:33:07,120 --> 00:33:09,520
Speaker 2: talk in certain ways about foods and we sometimes forget

769
00:33:09,560 --> 00:33:11,959
Speaker 2: that it's always not clear what that definition is. So

770
00:33:12,000 --> 00:33:15,160
Speaker 2: the question was what do we mean when we say

771
00:33:15,400 --> 00:33:19,120
Speaker 2: lean meat? And I thought, it's so simple but so true.

772
00:33:19,160 --> 00:33:23,000
Speaker 2: What does that mean? So for me in nutritional terms,

773
00:33:23,040 --> 00:33:26,280
Speaker 2: as profile for me, lean meat is definitely less than

774
00:33:26,280 --> 00:33:30,000
Speaker 2: ten percent fat, and probably in general, I'm referring to

775
00:33:30,120 --> 00:33:32,560
Speaker 2: extra lean meats, which is less than five percent fat.

776
00:33:32,600 --> 00:33:35,320
Speaker 2: So that's things like the extra lean mints that you

777
00:33:35,360 --> 00:33:39,880
Speaker 2: pay extra four chicken breast, extremely lean cuts of pork,

778
00:33:40,000 --> 00:33:41,920
Speaker 2: trim pork it used to be called back in the day.

779
00:33:42,680 --> 00:33:46,320
Speaker 2: So most meat that we buy is not lean. If

780
00:33:46,360 --> 00:33:48,480
Speaker 2: it's the very lean meats, it will be labeled as

781
00:33:48,480 --> 00:33:51,240
Speaker 2: such and sold at a premium price because it's a

782
00:33:51,240 --> 00:33:54,120
Speaker 2: lot more expensive for the sale of extremely lean meat.

783
00:33:54,160 --> 00:33:56,520
Speaker 2: So I think the leaner sausages on the market are

784
00:33:56,520 --> 00:33:59,360
Speaker 2: the peppercorn sausages who I previously consulted to, and they

785
00:33:59,400 --> 00:34:02,040
Speaker 2: came in at eight grams eight percent fat compared to

786
00:34:02,080 --> 00:34:04,600
Speaker 2: sausages which can be twenty to thirty percent fat. So

787
00:34:05,240 --> 00:34:08,880
Speaker 2: I know it's really difficult because supermarkets do not always

788
00:34:09,000 --> 00:34:11,839
Speaker 2: label their own meat with the proportion of fat on it.

789
00:34:11,920 --> 00:34:14,880
Speaker 2: So I know Audi doesn't label they'll have five stars,

790
00:34:14,920 --> 00:34:16,960
Speaker 2: but they won't give you the percentage fats. But as

791
00:34:17,000 --> 00:34:19,600
Speaker 2: a rule of thumb, for me to classify a cut

792
00:34:19,600 --> 00:34:21,520
Speaker 2: of meat as lean would have to be at least

793
00:34:21,600 --> 00:34:24,240
Speaker 2: less than ten percent fat, if not five. So things

794
00:34:24,280 --> 00:34:29,120
Speaker 2: like chicken thighs, regular mints, even just typical ten percent

795
00:34:29,160 --> 00:34:32,160
Speaker 2: fat mints, most steak, any kind of chops, they're not

796
00:34:32,280 --> 00:34:35,040
Speaker 2: lean meat. They're regular meat, which will range in fat

797
00:34:35,080 --> 00:34:38,560
Speaker 2: anywhere between fifteen up to thirty percent. So, because meat

798
00:34:38,560 --> 00:34:40,879
Speaker 2: can be so calorie dense and fat has so many

799
00:34:40,960 --> 00:34:43,960
Speaker 2: calories in it, that can be adding significant amounts of

800
00:34:44,000 --> 00:34:47,440
Speaker 2: fat and calories to the diet, and hence we probably

801
00:34:47,520 --> 00:34:49,120
Speaker 2: do need to be a little bit more specific when

802
00:34:49,120 --> 00:34:51,319
Speaker 2: we refer to lean meat that we're actually referring to

803
00:34:51,760 --> 00:34:55,760
Speaker 2: extra lean mince, chicken breast, not chicken thigh, and getting

804
00:34:55,760 --> 00:34:58,160
Speaker 2: that fat right down below ten percent, and.

805
00:34:58,120 --> 00:34:58,640
Speaker 3: It easy to be.

806
00:34:58,680 --> 00:35:00,400
Speaker 1: I normally like to say to my clients, is you know,

807
00:35:00,440 --> 00:35:02,680
Speaker 1: look for like the whiter meat, so you've got your

808
00:35:02,760 --> 00:35:04,799
Speaker 1: leaner meats. In terms of the whiter meats, we've got

809
00:35:04,800 --> 00:35:08,080
Speaker 1: our white fishes, our chicken breasts, our turkey, prawns are

810
00:35:08,120 --> 00:35:11,240
Speaker 1: very lean. Even pork is it's just quite lean. Obviously,

811
00:35:11,280 --> 00:35:12,839
Speaker 1: not if you're getting the pork with the crackling all

812
00:35:12,880 --> 00:35:14,959
Speaker 1: that sort of thing, but pork fhill it is quite lean.

813
00:35:15,080 --> 00:35:17,000
Speaker 1: And then we move into our more red meats where

814
00:35:17,120 --> 00:35:18,759
Speaker 1: you know, a good quality steak all that sort of

815
00:35:18,760 --> 00:35:20,520
Speaker 1: thing is quite good. And then we've got more the

816
00:35:20,560 --> 00:35:22,960
Speaker 1: meat with the marbling in it. So the more marbling,

817
00:35:23,080 --> 00:35:25,719
Speaker 1: the less lean it's going to be. So you know

818
00:35:25,760 --> 00:35:28,000
Speaker 1: a lot of some of the cuts of steak and

819
00:35:28,000 --> 00:35:29,840
Speaker 1: that sort of thing, and you know our salamis and

820
00:35:30,160 --> 00:35:32,839
Speaker 1: the sausages and that sort of thing. Obviously nowhere near

821
00:35:32,880 --> 00:35:34,799
Speaker 1: is lean is what our whiter meats are. So that's

822
00:35:34,800 --> 00:35:37,440
Speaker 1: sort of a simple reference, I say, for the majority

823
00:35:37,680 --> 00:35:40,600
Speaker 1: of my clients. And then with mints, I know that

824
00:35:40,680 --> 00:35:42,800
Speaker 1: budget is an issue for a lot of our clients, Susie.

825
00:35:42,840 --> 00:35:44,839
Speaker 1: So budget was a real thing for us growing up.

826
00:35:44,880 --> 00:35:46,880
Speaker 1: My mum didn't, you know, go back to work until

827
00:35:46,920 --> 00:35:49,160
Speaker 1: my youngest brother was my own. I've only got my

828
00:35:49,200 --> 00:35:52,279
Speaker 1: brother until my brother started school, and so she used

829
00:35:52,280 --> 00:35:54,760
Speaker 1: to from an affordability in a budget perspective, couldn't afford

830
00:35:54,760 --> 00:35:57,120
Speaker 1: the premium mits, so she used to buy the cheapest

831
00:35:57,120 --> 00:35:59,440
Speaker 1: type of mint. She would cook it the night before Susie.

832
00:35:59,440 --> 00:36:01,600
Speaker 1: She would pour off the fat as she was cooking it,

833
00:36:01,760 --> 00:36:04,040
Speaker 1: and then she'd make it into like spaghetti or whatever

834
00:36:04,080 --> 00:36:06,480
Speaker 1: she was making. She'd put it in the fridge, and

835
00:36:06,520 --> 00:36:08,319
Speaker 1: the next morning she'd always show me, my mom was

836
00:36:08,320 --> 00:36:10,600
Speaker 1: incredibly healthy growing up, but I've learnt so much from her.

837
00:36:10,800 --> 00:36:14,080
Speaker 1: She'd show me this like orange fat sort of deposit

838
00:36:14,160 --> 00:36:15,839
Speaker 1: on the top of the you know, the spaghetti mince

839
00:36:15,880 --> 00:36:17,640
Speaker 1: that she'd made up, and she would just scrape that

840
00:36:17,680 --> 00:36:19,720
Speaker 1: off the next morning and she'd say, you know, minces,

841
00:36:19,719 --> 00:36:21,919
Speaker 1: always it's more flavorsome. The next day it tastes better,

842
00:36:22,080 --> 00:36:24,160
Speaker 1: and I can actually control how much of that fat.

843
00:36:24,239 --> 00:36:27,319
Speaker 1: So don't forget saturated fat, guys, which is the quote

844
00:36:27,400 --> 00:36:29,520
Speaker 1: unquite bad type of fat, not the fat we want

845
00:36:29,560 --> 00:36:31,880
Speaker 1: in our diet. That is solid at room temperature. So

846
00:36:31,880 --> 00:36:33,799
Speaker 1: if you're going to cook something the next day, if

847
00:36:33,800 --> 00:36:35,480
Speaker 1: you grab it out of the fridge, you will see

848
00:36:35,520 --> 00:36:38,399
Speaker 1: that that fat has solidified. So that's the saturated fat

849
00:36:38,400 --> 00:36:40,239
Speaker 1: that we want to get rid of same deal with

850
00:36:40,239 --> 00:36:42,080
Speaker 1: when you have a barbecue. You know, you've got chops

851
00:36:42,080 --> 00:36:43,719
Speaker 1: and you've got sausages. If you put that in the

852
00:36:43,760 --> 00:36:45,799
Speaker 1: fridge the next day, if you you know, take off

853
00:36:45,840 --> 00:36:48,040
Speaker 1: the alfoil or open up the box or whatever you

854
00:36:48,160 --> 00:36:50,200
Speaker 1: put it in, you will see some of that fat

855
00:36:50,239 --> 00:36:53,319
Speaker 1: would have solidified. That's the bad type of saturated fat

856
00:36:53,320 --> 00:36:56,360
Speaker 1: that we don't want. So if you're from a budget perspective,

857
00:36:56,400 --> 00:36:59,960
Speaker 1: can't afford the premium type of mint, by the cheaper alternative,

858
00:37:00,360 --> 00:37:02,680
Speaker 1: pull the fat off as you're cooking it and then

859
00:37:02,680 --> 00:37:04,560
Speaker 1: frig it and use it the next day. But scrape

860
00:37:04,600 --> 00:37:07,160
Speaker 1: off that sort of orange or that layer of solid

861
00:37:07,200 --> 00:37:09,040
Speaker 1: fat on the top of it, and you'll be you know,

862
00:37:09,120 --> 00:37:12,439
Speaker 1: saving yourself a lot money wise, but also health wise

863
00:37:12,440 --> 00:37:13,840
Speaker 1: as well, because you're getting rid of a lot of

864
00:37:13,840 --> 00:37:16,120
Speaker 1: that saturated fat. And of course, you know, we never

865
00:37:16,160 --> 00:37:19,520
Speaker 1: really recommend from a health perspective cooking in meat fat either.

866
00:37:19,680 --> 00:37:21,400
Speaker 1: I know a lot of people tend to make sauces

867
00:37:21,400 --> 00:37:24,400
Speaker 1: and gravies out of the meat fat itself, which again

868
00:37:24,480 --> 00:37:26,920
Speaker 1: is not going to be helpful for us overall. And

869
00:37:26,960 --> 00:37:29,000
Speaker 1: we definitely want to trim all of our meats, trim

870
00:37:29,080 --> 00:37:31,560
Speaker 1: off the visible fat and remove as much of the skin.

871
00:37:31,680 --> 00:37:33,759
Speaker 1: Even on things like chicken, you know, the skin of

872
00:37:33,960 --> 00:37:36,640
Speaker 1: you know, like a roast chicken contains considerable amounts of

873
00:37:36,960 --> 00:37:39,239
Speaker 1: saturated fat as well. So the leanest part of the

874
00:37:39,320 --> 00:37:41,040
Speaker 1: chicken is of course the breast, but if you're going

875
00:37:41,080 --> 00:37:42,880
Speaker 1: to you know, indulge in the skin of it and

876
00:37:42,920 --> 00:37:45,479
Speaker 1: that sort of thing, it can easily you know, drive

877
00:37:45,560 --> 00:37:48,239
Speaker 1: up the saturated fat content as well. So they're my

878
00:37:48,360 --> 00:37:51,160
Speaker 1: tips in terms of leaner types or cuts of meat

879
00:37:51,200 --> 00:37:51,720
Speaker 1: and protein.

880
00:37:51,920 --> 00:37:54,640
Speaker 2: And I think that when you're shopping in the supermarket,

881
00:37:54,640 --> 00:37:57,160
Speaker 2: if it doesn't have a nutrition panel on it, it

882
00:37:57,280 --> 00:38:01,399
Speaker 2: probably is not lean. So free example, there's turkey mints

883
00:38:01,440 --> 00:38:04,040
Speaker 2: can be extremely lean, but there's some turkey minces that

884
00:38:04,080 --> 00:38:06,200
Speaker 2: are about three i think five percent fat and some

885
00:38:06,280 --> 00:38:08,720
Speaker 2: that are twenty. So a quick scan of that label

886
00:38:08,760 --> 00:38:10,560
Speaker 2: and looking for less than ten percent fat is a

887
00:38:10,560 --> 00:38:15,160
Speaker 2: good guide and really limiting those fattier cuts, the marbled

888
00:38:15,160 --> 00:38:17,920
Speaker 2: steaks or the regular sausages. And I do think that

889
00:38:18,480 --> 00:38:20,520
Speaker 2: sometimes you're better to have a little bit less but

890
00:38:20,600 --> 00:38:23,480
Speaker 2: better quality, and of course shot for the sales. You know,

891
00:38:23,480 --> 00:38:25,279
Speaker 2: you can get great sales on things like chicken, breast,

892
00:38:25,320 --> 00:38:26,920
Speaker 2: and then you can make your own chicken nuggets and

893
00:38:26,960 --> 00:38:30,200
Speaker 2: things with the kids, as opposed to the default minces

894
00:38:30,520 --> 00:38:33,680
Speaker 2: that are used in sausages or chicken products in supermarkets,

895
00:38:33,680 --> 00:38:35,880
Speaker 2: which will again be that twenty to thirty percent fat.

896
00:38:36,000 --> 00:38:39,800
Speaker 2: So I do absolutely take that for granted when communicating

897
00:38:39,840 --> 00:38:41,080
Speaker 2: with my clients, and I need to be a lot

898
00:38:41,120 --> 00:38:43,960
Speaker 2: clearer because I regularly see chicken thigh come back on

899
00:38:43,960 --> 00:38:46,239
Speaker 2: my food diaries and I'm like, hang on, get your

900
00:38:46,280 --> 00:38:49,719
Speaker 2: tender loins. So we will be more specific with that.

901
00:38:49,840 --> 00:38:52,200
Speaker 2: So yeah, check out the supermarkets and seek out the

902
00:38:52,280 --> 00:38:53,359
Speaker 2: lean meats where you can.

903
00:38:53,719 --> 00:38:56,440
Speaker 1: So that brings us to the end of another episode

904
00:38:56,480 --> 00:38:59,600
Speaker 1: of the Nutrition Catch for another week. Susie listeners, if

905
00:38:59,600 --> 00:39:02,279
Speaker 1: you haven't so already, we would love, love, love if

906
00:39:02,280 --> 00:39:04,799
Speaker 1: you were to subscribe to the podcast and leave us

907
00:39:04,800 --> 00:39:07,720
Speaker 1: some positive ratings or reviews in the Purple Apple podcast

908
00:39:07,800 --> 00:39:10,439
Speaker 1: app that, as we understand, is really the only app

909
00:39:10,480 --> 00:39:12,880
Speaker 1: that you can really leave us a reviewer rating, and

910
00:39:12,920 --> 00:39:16,080
Speaker 1: it's the only app that influences the Apple charts, which

911
00:39:16,160 --> 00:39:18,160
Speaker 1: the Nutrition Couch has been sitting at number one in

912
00:39:18,200 --> 00:39:21,360
Speaker 1: the Nutrition charts in Australia on Apple basically since the

913
00:39:21,400 --> 00:39:23,360
Speaker 1: day that we launched, so we're really, really thankful and

914
00:39:23,400 --> 00:39:26,520
Speaker 1: grateful for your support and please keep those subscriptions and

915
00:39:26,560 --> 00:39:28,839
Speaker 1: those reviews rolling in. Guys. Give us a follow on

916
00:39:28,840 --> 00:39:32,000
Speaker 1: Instagram on Facebook. We are at the Nutrition Couch Podcast

917
00:39:32,200 --> 00:39:34,320
Speaker 1: and we will catch you guys next week for another

918
00:39:34,520 --> 00:39:46,080
Speaker 1: wonderful episode. Have a great week, Catch you next week, guys,