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Speaker 1: Hi, I'm Leanne 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: Austraya's leading dietitians, bringing you everything that is new in

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

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Speaker 1: Nutrition Couch. Today, it's coming closer to party season and

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

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

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

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Speaker 1: for our own platters. Our client case study is on inflammation,

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

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Speaker 1: And how can we use nutrition to reduce it. This

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Speaker 1: week's product review is on a V eight veggie juice,

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Speaker 1: and our listener question is all about the term lean meat.

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Speaker 1: What is the lean meat and what does this even mean?

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Speaker 1: But as we move towards the festive and the holiday season,

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Speaker 1: we thought we would share our plans for our Nutrition

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Speaker 1: Couch podcast over the next couple of months. Susie, are

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Speaker 1: we taking a little bit of time off or are

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Speaker 1: we 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, January is

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Speaker 2: very big for us. So if we don't communicate and

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Speaker 2: talk about our craft through January, I think a lot

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Speaker 2: of people will be disappointed. But of course, Leanne, you've

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Speaker 2: got some big life changes coming ahead, so what we

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Speaker 2: thought we'd do at the moment, we're really trying to

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Speaker 2: get ahead of our content. We're recording a lot in advance,

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Speaker 2: so we will have a couple of weeks break over Christmas.

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Speaker 2: We'll probably wrap up a week or two before Christmas

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Speaker 2: and say Merry Christmas everyone, and Leanne will go off

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Speaker 2: and have a little break as she prepares for her

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Speaker 2: baby girl, and then we will start back beginning of January,

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Speaker 2: because we know a lot of people are feeling quite

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Speaker 2: motivated after the break and you really want to hit

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Speaker 2: the ground running with a new year and you start

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Speaker 2: So the Nutrition Couch podcast will be back right from

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Speaker 2: the beginning of January. So we'll have two maybe three

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Speaker 2: weeks off, but you will have plenty of great content

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Speaker 2: come January to power on through summer, because yeah, it's

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Speaker 2: an important time in the world of diets and nutrition

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Speaker 2: and we don't want to miss out, and we know

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Speaker 2: that you'll all be feeling pretty motivated, so we'll try

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Speaker 2: and give you as much useful content. And we've got

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Speaker 2: some great topics signed up the and we're really organize.

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Speaker 2: We've planned a lot as much as we can. But

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Speaker 2: if there is anything you're particularly interested in, shoot us

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Speaker 2: a little message on our Instagram or Facebook page because

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Speaker 2: we can of course adjustings 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 be well deserved.

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Speaker 1: But any of that knows me, knows I'm a little

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Speaker 1: bit of a workaholic, So a couple of weeks off

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Speaker 1: and I'll be good to go. So, Susie, we love

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Speaker 1: nothing more than a platter, and honestly, when I'm not,

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Speaker 1: you know, eight months pregnant, I also love a glass

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Speaker 1: of wine. Nothing more than a glass of wine. But

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

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Speaker 1: 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: Saturday 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, Suzie, 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

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Speaker 2: platter on Christmas Eve. Definitely, there's some things I like.

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Speaker 1: 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 smoked oysters. Now some people are listening,

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Speaker 2: so I think they're disgusting. 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's lucky because I'm likely to eat them before my

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Speaker 2: favorite cracker. Now, we've talked a lot about crackers on

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Speaker 2: the Nutrition Couch, and definitely I suggest people use wafer

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Speaker 2: thins when they're enjoying cheese platters because they're so thin,

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Speaker 2: or vegetables, of course, in place of crackers. But my

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Speaker 2: personal favorite is the Alina Lavosh rosemary cracker. It's so

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

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Speaker 2: I love the texture, so I'll always have those on

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Speaker 2: my platter. I love goats cheese, and I specifically like

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Speaker 2: the home brand it marinated. I think it's actually marinated

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

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

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

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

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

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

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Speaker 2: the marinated version. You can drain the ohel off, you

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

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

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Speaker 2: are a fraction of the price. Are 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 path 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 we were meaning like how to

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Speaker 1: build a nutritious spot of So I mean triple bree

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

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Speaker 1: of we're not talking at your health but when pregnant

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

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

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

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Speaker 1: of the smoke cheeses available as well, so as long

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Speaker 1: as they pastures, you know, they're quite safe in terms

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Speaker 1: of pregnancy. So definitely a cheese. But I think I

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Speaker 1: will just let people know if the goal is fat

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Speaker 1: loss or just maintaining your weight over the Christmas season.

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Speaker 1: Just be very wary of the amount of cheeses that

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Speaker 1: you put on there. I have a friend on Facebook

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Speaker 1: that I follow, Susie, and she sort of she struggled

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Speaker 1: with her weight all her life. She's constantly dieted. And

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Speaker 1: she put up something from the weekend where she had

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Speaker 1: a couple of glasses of wine with some girlfriends and

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Speaker 1: she said, it's cheese. By a time, there was I

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Speaker 1: think three different cheeses on her platter, two or three

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Speaker 1: types of crackers, and two or three types of dip

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Speaker 1: and that was it. So I think we really need

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Speaker 1: to find that balance between having some lower energy products

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Speaker 1: on the platter and just sort of like one or

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

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Speaker 1: and same with the crackers. So for me, I think

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Speaker 1: cheese has got to be on there somewhere. Fresh fruit

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Speaker 1: is another something I love, like apple or pear slices

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Speaker 1: with a little bit of cheese. So my go to

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Speaker 1: fresh types of fruit for a platter, apples, berries, grapes,

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Speaker 1: and pears. I always find it the best ones. And generally,

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Speaker 1: you know in season around sort of this Christmas time

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Speaker 1: in Australia. I do love olives. I used to love

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Speaker 1: the green olives marinated in garlic and chili, but I

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Speaker 1: find that a little bit of you know, chili and

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Speaker 1: pregnancy gives me a bit of reflex. So I've gone

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

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

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Speaker 1: is the Abella brand, so I love their homice and

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Speaker 1: their Suziki dips as well, and veggie sticks as well.

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

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Speaker 1: just add a lot of crunch and texture. They're great

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Speaker 1: for kids as well, and I am sort of, you know,

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

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Speaker 1: there's a cheese butter in front of me. So I

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

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

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

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Speaker 1: cheese to actually feel satisfied as well. So my vegie

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

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

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Speaker 1: of raw capsicum. I find it makes my reflex a

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Speaker 1: bit worse, but I know a lot of clients will

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Speaker 1: use raw capsicum or cherry tomatoes, which are really good

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

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Speaker 1: veggie sticks, and a good babler quality cheeses as well.

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Speaker 1: There my 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 shroot

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Speaker 2: one or some of the homuses are quite or szeki

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Speaker 2: are quite low in calories, even a salsa. Yes, so

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

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

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

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Speaker 2: the berries in season, just to give that text through

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Speaker 2: the platter. So you'll see very clearly from platters we

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Speaker 2: put on our own Instagram pages, and we'll bull share

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Speaker 2: a couple with the Nutrition Couch podcasts that even though

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

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Speaker 2: of the low calorie foods. And I would say when

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Speaker 2: you're grazing, another trip to try and control consumption is

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Speaker 2: to take a plate and actually make a dish of

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Speaker 2: snacks rather than just keeping grabbing in and eating, because

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Speaker 2: that's where you really lose track of calories. And basically,

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Speaker 2: as we've spoken about before, when food is in front

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Speaker 2: of humans, we will eat it. So you can eat

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Speaker 2: mindlessly munch hundreds and hundreds of calories from a platter,

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Speaker 2: So you're much better to sort of take your time,

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Speaker 2: give yourself a plate, or a serviette with a few things,

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Speaker 2: take a break and then go back. And another strategy

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Speaker 2: I encourage with my clients is to watch people who

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Speaker 2: control their weight. They eat very differently when platter food

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Speaker 2: is available to people who mindlessly munch and demolish the

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Speaker 2: whole thing. And people might have a couple of things

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Speaker 2: and then they'll sit back and savor their drink as

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Speaker 2: opposed to just constantly picking and dipping.

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Speaker 1: So sitting a little bit.

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Speaker 2: Back 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 2: which is where we come undone.

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Speaker 1: Absolutely, and I 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 got 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 yopros and 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 starving. 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 gonna 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 bats 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 before 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, 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 skews or prawns or even smoke 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. I

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Speaker 2: just don't do it. I always just stick to 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 resistponse it's in front of you. But

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

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Speaker 2: get asked a lot on is inflammation and anti inflammatory diets.

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

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Speaker 2: up on social media, it gets a lot of attention.

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Speaker 2: People are interested in it, most likely quick because a

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

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

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

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

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Speaker 2: food ways we can perhaps reduce the effect of that inflammation.

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Speaker 2: But I thought it really warranted for the discussion because

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

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Speaker 1: So I thought we should go through.

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Speaker 2: What is actually inflammation in the body, what is an

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Speaker 2: anti inflammatory diet, and what are the key steps to

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Speaker 2: that in terms of building that if you are suffering

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Speaker 2: from some of these chronic conditions. So I think to

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Speaker 2: start with when we hear inflammation, it's related almost to

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Speaker 2: pain to a certain extent. So people with things like

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Speaker 2: arthritis will complain of inflammation in their joints and know

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Speaker 2: that there's perhaps a dietary component to that. But what's

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Speaker 2: important for us all to know is that because of

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Speaker 2: modern lifestyles in which we may be carrying extra kilos.

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

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Speaker 2: We may be drinking recentable amounts of alcohol, we may

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Speaker 2: not be getting enough sleep. We know that this putspace

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Speaker 2: chronic stress on the body's physiological systems, and part of

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

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

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

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

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

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

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Speaker 2: to the amount of fresh fruits and vegetables a Mega

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Speaker 2: three fats. We know over time that that diet imbalance

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

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Speaker 2: inflammatory foods again can predispose or exacerbate some of these

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

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Speaker 2: you know, but it's safe to say. If you have

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Speaker 2: in your family history a number of chronic disease states,

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Speaker 2: things like heart disease, blood pressure, high blood glucose levels,

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Speaker 2: there's a degree of inflammation. It may also be a

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Speaker 2: genetic predisposition to that and we eat, our underlying dietary

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Speaker 2: patterns can exacerbate that. So it's not a matter of

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Speaker 2: going to a Hamburger shop and having a large meal

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Speaker 2: and all of a sudden you're inflamed. It doesn't quite

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Speaker 2: work like that. Although there is some small inflammation on

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Speaker 2: a day to day basis, it's much more to do

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Speaker 2: with the patterns of our diet and how that balances

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Speaker 2: our over time. And so when we look specifically at

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Speaker 2: an anti inflammatory diet, it's about developing those very strong

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Speaker 2: patterns of eating. And specifically, we know that a Mediterranean

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Speaker 2: approach is naturally anti inflammatory, primarily because it features very

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Speaker 2: little processed food or very little processed vegetable oil, and

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Speaker 2: reasonably high amounts of those natural anti inflammatory fats coming

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Speaker 2: from Amega three's and also a very high proportion of

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Speaker 2: brightly colored fresh fruits and vegetables. So it's about ticking

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Speaker 2: the box on those, say twenty five out of twenty

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Speaker 2: eight meals a week, making sure that they're ticking the

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Speaker 2: box on those key nutrients.

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Speaker 1: 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 ly and you work

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

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Speaker 2: to 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 diet 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 it 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: periods 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: started up a lot of ladies to my coaching service

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Speaker 1: who are getting up at five am. They're doing these

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Speaker 1: high intensity exercise sessions at five am. They're sleep deprived,

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00:19:00,040 --> 00:19:03,160
Speaker 1: they have stressful jobs already, they're just adding to that

430
00:19:03,320 --> 00:19:07,119
Speaker 1: stress and that acute but also chronic stress and inflammation

431
00:19:07,320 --> 00:19:09,440
Speaker 1: long term as well. So what we do with them

432
00:19:09,600 --> 00:19:11,359
Speaker 1: is a sleep in and if you're going to do

433
00:19:11,400 --> 00:19:13,760
Speaker 1: those early sessions a couple of times a week is

434
00:19:13,800 --> 00:19:16,000
Speaker 1: more than enough, and the other times we just want

435
00:19:16,040 --> 00:19:18,919
Speaker 1: to focus on that lower type intensity exercise, whether it

436
00:19:19,000 --> 00:19:21,760
Speaker 1: be walking or swimming or a few longer hikes on

437
00:19:21,760 --> 00:19:25,240
Speaker 1: the weekend, because more is not always better or more intense,

438
00:19:25,359 --> 00:19:27,960
Speaker 1: a longer exercise is not always better when it comes

439
00:19:28,000 --> 00:19:30,840
Speaker 1: from a stress and inflammatory perspective. So that's sort of

440
00:19:30,880 --> 00:19:33,920
Speaker 1: my view on exercise, and the research definitely does back

441
00:19:34,000 --> 00:19:35,800
Speaker 1: that up, which is really nice to see as well,

442
00:19:36,160 --> 00:19:37,760
Speaker 1: because I've sort of been telling my clients this for

443
00:19:37,920 --> 00:19:39,359
Speaker 1: years and I knew that I knew that I was

444
00:19:39,400 --> 00:19:41,919
Speaker 1: onto the right thing, but having actually seen the research

445
00:19:42,000 --> 00:19:44,120
Speaker 1: articles this morning as well makes me feel a lot better.

446
00:19:44,119 --> 00:19:45,960
Speaker 1: So my clients are definitely doing the right thing from

447
00:19:46,000 --> 00:19:48,160
Speaker 1: that perspective. But as you mentioned, there are a few

448
00:19:48,200 --> 00:19:50,679
Speaker 1: other things that can cause inflammation long term. It's not

449
00:19:50,760 --> 00:19:52,200
Speaker 1: just about the food. We put it out of mouth.

450
00:19:52,400 --> 00:19:55,280
Speaker 1: Alcohol is one of them. Smoking is absolutely one of them.

451
00:19:55,320 --> 00:19:58,360
Speaker 1: There are a few diseases, viruses and autoimmune diseases which

452
00:19:58,359 --> 00:20:01,200
Speaker 1: are going to cause us that chronic flammation. Long term

453
00:20:01,440 --> 00:20:04,000
Speaker 1: pollution is a big one as well. So you know

454
00:20:04,080 --> 00:20:06,280
Speaker 1: in some countries around the world people wear a lot

455
00:20:06,280 --> 00:20:08,080
Speaker 1: of masks when they go out because the pollution in

456
00:20:08,080 --> 00:20:11,399
Speaker 1: their countries is quite bad. Aging in general will cause

457
00:20:11,440 --> 00:20:15,160
Speaker 1: us some inflammation, lack of sleep I've mentioned, and obesity,

458
00:20:15,200 --> 00:20:18,880
Speaker 1: but in particular that central type obesity SUSIE, where we're

459
00:20:19,080 --> 00:20:21,959
Speaker 1: storing a lot of that additional body fat around our

460
00:20:21,960 --> 00:20:24,639
Speaker 1: stomach and our central area that has been shown to

461
00:20:24,680 --> 00:20:27,280
Speaker 1: cause a lot of inflammation. And in general, just a

462
00:20:27,359 --> 00:20:29,960
Speaker 1: poor Western style diet, So a diet that is high

463
00:20:29,960 --> 00:20:33,800
Speaker 1: in ultra process foods, high in alcohol, high in sugary

464
00:20:33,880 --> 00:20:37,159
Speaker 1: drinks and soft drinks, and very low in plants and fibers.

465
00:20:37,200 --> 00:20:39,560
Speaker 1: All of those things are going to contribute to inflammation.

466
00:20:39,720 --> 00:20:41,480
Speaker 1: So there's a lot of things there that we can

467
00:20:41,560 --> 00:20:44,720
Speaker 1: target without even moving into nutrition to start with. But

468
00:20:44,800 --> 00:20:47,080
Speaker 1: as you mentioned, a Mediterranean diet has been shown to

469
00:20:47,080 --> 00:20:49,640
Speaker 1: be very helpful for inflammation, and one of the key

470
00:20:49,680 --> 00:20:53,159
Speaker 1: points within that Mediterranean diet is dietary fiber, SUSI. So

471
00:20:53,240 --> 00:20:55,320
Speaker 1: this assists us with a gut health and it actually

472
00:20:55,320 --> 00:20:58,879
Speaker 1: helps us to regulate information and mediate that immune response,

473
00:20:59,160 --> 00:21:02,240
Speaker 1: and dietary fire helps to regulate the integrity of our

474
00:21:02,280 --> 00:21:05,040
Speaker 1: gut barrier as well. And an interesting point that I

475
00:21:05,080 --> 00:21:07,679
Speaker 1: thought I would make when really when you're looking at

476
00:21:07,720 --> 00:21:10,240
Speaker 1: the bulk of the research over all, because there is

477
00:21:10,280 --> 00:21:13,359
Speaker 1: so much misinformation when it comes to dairy and inflammation.

478
00:21:13,640 --> 00:21:16,360
Speaker 1: It's one of the things that is almost like vilified

479
00:21:16,480 --> 00:21:19,320
Speaker 1: within the media and within you know, quote unquote social

480
00:21:19,359 --> 00:21:23,400
Speaker 1: media experts online. So many people are saying dairy is inflammatory.

481
00:21:23,480 --> 00:21:26,160
Speaker 1: It is the absolute opposite. If you look at the

482
00:21:26,200 --> 00:21:28,359
Speaker 1: bulk of the research, and I'm not talking about just

483
00:21:28,520 --> 00:21:30,560
Speaker 1: small studies that we're going to cherry pick out here.

484
00:21:30,560 --> 00:21:33,480
Speaker 1: We're talking about the quality of the research overall, and

485
00:21:33,560 --> 00:21:36,280
Speaker 1: the bulk of the research, it actually shows that good

486
00:21:36,400 --> 00:21:41,000
Speaker 1: quality dairy and fermented dairy is anti inflammatory for our body.

487
00:21:41,000 --> 00:21:43,400
Speaker 1: So we're not talking about having ice cream every night, Susie.

488
00:21:43,400 --> 00:21:46,480
Speaker 1: We're talking about good quality, high quality you know, Greek

489
00:21:46,560 --> 00:21:49,679
Speaker 1: yogan and that sort of thing, and fermented dairy is

490
00:21:49,720 --> 00:21:53,600
Speaker 1: actually considered anti inflammatory for our body and helpful. Now,

491
00:21:53,600 --> 00:21:56,600
Speaker 1: it's only if somebody has an allergy to dairy that

492
00:21:56,720 --> 00:21:59,960
Speaker 1: it might be inflammatory. So an allergy to cow's milk protein,

493
00:22:00,160 --> 00:22:01,520
Speaker 1: of course, we're not going to recommend that you have

494
00:22:01,600 --> 00:22:04,240
Speaker 1: this because your body can't tolerate it. Now, it's important

495
00:22:04,240 --> 00:22:07,200
Speaker 1: to remember, guys, that an intolerance is not an allergy.

496
00:22:07,359 --> 00:22:09,159
Speaker 1: So if you're a little bit funny or sensitive to

497
00:22:09,200 --> 00:22:11,479
Speaker 1: a bit of dairy, like myself, you have an issue

498
00:22:11,480 --> 00:22:14,119
Speaker 1: with the lactose component of dairy, that's not an allergy.

499
00:22:14,119 --> 00:22:16,200
Speaker 1: It's more an intolerance. Even though you might get a

500
00:22:16,200 --> 00:22:18,480
Speaker 1: little bit of diarrhye or a funny tummy, that's not

501
00:22:18,560 --> 00:22:21,880
Speaker 1: causing you harm or inflammation long term. It's just because

502
00:22:21,920 --> 00:22:24,960
Speaker 1: your body can't necessarily process a load of lactose. So

503
00:22:25,200 --> 00:22:27,840
Speaker 1: we'll lead dairy up to you. But where it stands

504
00:22:27,840 --> 00:22:30,600
Speaker 1: from a nutrition and an evidence based perspective in terms

505
00:22:30,640 --> 00:22:34,159
Speaker 1: of dairy and inflammation, good quality dairy and fermented dairy

506
00:22:34,240 --> 00:22:36,960
Speaker 1: is actually anti inflammatory. And then of course there are

507
00:22:37,000 --> 00:22:39,600
Speaker 1: things that cause it, Susie, like I was saying, the

508
00:22:39,680 --> 00:22:42,159
Speaker 1: smoking and the pollution and the lack of sleep, there

509
00:22:42,160 --> 00:22:44,120
Speaker 1: are also things that are going to be helpful for inflammation.

510
00:22:44,200 --> 00:22:47,119
Speaker 1: So focusing on good quality sleep, focusing on losing some

511
00:22:47,160 --> 00:22:50,199
Speaker 1: weight if you are in that high BMI range and

512
00:22:50,280 --> 00:22:54,320
Speaker 1: considered carrying a lot of extra additional body fat, Quitting smoking,

513
00:22:54,680 --> 00:22:57,359
Speaker 1: focusing on sleep, and getting in that regular exercise, but

514
00:22:57,400 --> 00:22:59,679
Speaker 1: of course not too much and not you know, too

515
00:22:59,760 --> 00:23:01,320
Speaker 1: early in the morning. It's just going to stress you

516
00:23:01,320 --> 00:23:02,919
Speaker 1: out even more. Of course, those things are going to

517
00:23:02,960 --> 00:23:05,240
Speaker 1: help with inflammation long term, and.

518
00:23:05,240 --> 00:23:07,000
Speaker 2: I think the standout thing to me because we could

519
00:23:07,000 --> 00:23:09,800
Speaker 2: look forever on the anti inflammatory foods, but let's be honest,

520
00:23:09,800 --> 00:23:12,160
Speaker 2: we've spoken about them a million times. Eat more oily fish,

521
00:23:12,280 --> 00:23:14,960
Speaker 2: eat more fresh fruits and vegetables. You know, still after

522
00:23:15,320 --> 00:23:17,760
Speaker 2: most clients I see would be eating half, if not less,

523
00:23:17,920 --> 00:23:21,280
Speaker 2: the volume of vegetables in particular that they ideally need.

524
00:23:21,640 --> 00:23:23,639
Speaker 2: But the actual take home message I feel the in

525
00:23:24,400 --> 00:23:26,320
Speaker 2: is that it's all well and good to focus on

526
00:23:26,320 --> 00:23:28,000
Speaker 2: what we should be eating, but we need to make

527
00:23:28,040 --> 00:23:30,000
Speaker 2: it very clear that the best thing, one of the

528
00:23:30,040 --> 00:23:32,280
Speaker 2: most powerful things you can do to naturally reduce the

529
00:23:32,280 --> 00:23:35,760
Speaker 2: inflammatory response long term in your diet is minimize your

530
00:23:35,760 --> 00:23:39,520
Speaker 2: intake of fried, fast food and processed food, and that

531
00:23:39,600 --> 00:23:43,639
Speaker 2: means any kind of sweet biscuit, confectionery, fast food that

532
00:23:43,680 --> 00:23:45,920
Speaker 2: you pick up when you're out, and about restaurant type

533
00:23:45,920 --> 00:23:48,520
Speaker 2: food which is often cooked in less than ideal oils. Now,

534
00:23:48,720 --> 00:23:50,440
Speaker 2: let's be honest, a lot of us are still eating

535
00:23:50,480 --> 00:23:52,280
Speaker 2: a lot of that, if not on a daily basis,

536
00:23:52,359 --> 00:23:54,960
Speaker 2: at least a few times a week, and basically the

537
00:23:55,119 --> 00:23:57,520
Speaker 2: less of that processed food you consume, the better. And

538
00:23:57,680 --> 00:24:00,440
Speaker 2: classic example is whenever we go for meals, often will

539
00:24:00,520 --> 00:24:03,440
Speaker 2: order fries or get fries on the side. Now, fries

540
00:24:03,520 --> 00:24:06,440
Speaker 2: are generally cooked in extremely poor quality oil. It's often

541
00:24:06,480 --> 00:24:09,960
Speaker 2: reused in restaurants, Definitely, when it's cooked in fast food outlets,

542
00:24:09,960 --> 00:24:12,880
Speaker 2: it's reused several times. It doesn't matter if they say

543
00:24:12,880 --> 00:24:15,359
Speaker 2: they're using a better oil, it's still not really the

544
00:24:15,440 --> 00:24:17,560
Speaker 2: kind of oil like an extra vergent olive oil, a

545
00:24:17,640 --> 00:24:20,800
Speaker 2: very top quality ones. So probably if you eat out

546
00:24:20,840 --> 00:24:23,000
Speaker 2: a couple of times a week, you're eating processed food

547
00:24:23,000 --> 00:24:25,360
Speaker 2: at least twice a week, and that doesn't include any

548
00:24:25,359 --> 00:24:28,119
Speaker 2: snack food or extra biscuits or banana breads or cakes

549
00:24:28,119 --> 00:24:30,679
Speaker 2: that slip in. So the less of that food you

550
00:24:30,720 --> 00:24:33,160
Speaker 2: consume in your diet is one of the most powerful

551
00:24:33,160 --> 00:24:36,680
Speaker 2: things you can do. You can't buffer poor quality food.

552
00:24:36,720 --> 00:24:38,879
Speaker 2: With better food, you have to also keep that to

553
00:24:38,920 --> 00:24:40,919
Speaker 2: a minimum. So I'm talking, you know, a couple of

554
00:24:40,960 --> 00:24:44,399
Speaker 2: times a week. So particularly if you have that chronic inflammation,

555
00:24:44,840 --> 00:24:47,520
Speaker 2: you've got some of those pre existing health conditions, you're

556
00:24:47,520 --> 00:24:50,280
Speaker 2: at high risk of diabetes, you've got joint pain. The

557
00:24:50,400 --> 00:24:53,439
Speaker 2: less processed, fried, fast food you consume, the better. And

558
00:24:53,440 --> 00:24:56,040
Speaker 2: I'd say once maybe twice a week at most is

559
00:24:56,400 --> 00:24:57,720
Speaker 2: a really powerful step to take.

560
00:24:58,000 --> 00:25:01,280
Speaker 1: And definitely alcohol as a na you know Ossie's love

561
00:25:01,359 --> 00:25:03,760
Speaker 1: a drink and heading into the silly season, if you're

562
00:25:03,800 --> 00:25:06,280
Speaker 1: really looking to reduce the amount of inflammation in your body,

563
00:25:06,320 --> 00:25:10,040
Speaker 1: you absolutely need to start and look at your alcohol intake.

564
00:25:10,240 --> 00:25:13,000
Speaker 1: It's definitely a place that I recommend starting for a

565
00:25:13,000 --> 00:25:15,320
Speaker 1: lot of my clients, because you know, it is okay

566
00:25:15,359 --> 00:25:16,960
Speaker 1: to go to a party and not have a drink.

567
00:25:17,000 --> 00:25:19,000
Speaker 1: It is okay to you know, wind down on a

568
00:25:19,000 --> 00:25:21,119
Speaker 1: Friday night from a long work day and not have

569
00:25:21,160 --> 00:25:24,400
Speaker 1: an alcoholic beverage. So I think that that does contribute

570
00:25:24,520 --> 00:25:27,359
Speaker 1: a lot towards inflammation as well. And sleep is just

571
00:25:27,400 --> 00:25:30,160
Speaker 1: something that's so so powerful and such an easy place

572
00:25:30,160 --> 00:25:31,840
Speaker 1: to start for a lot of people, but for any

573
00:25:31,880 --> 00:25:34,920
Speaker 1: of our moms at home listening with young children. You're

574
00:25:34,920 --> 00:25:37,119
Speaker 1: not going to get that chronic inflammation from just a

575
00:25:37,119 --> 00:25:39,120
Speaker 1: couple of years of having young children all that sort

576
00:25:39,160 --> 00:25:42,200
Speaker 1: of thing. It really is that chronic work stress coupled

577
00:25:42,240 --> 00:25:45,919
Speaker 1: with that chronic poor sleep over years plus also you

578
00:25:45,920 --> 00:25:48,640
Speaker 1: know the dietary implications to smoking, the alcohol, that sort

579
00:25:48,640 --> 00:25:50,959
Speaker 1: of thing that's going to create that information long term.

580
00:25:51,040 --> 00:25:54,040
Speaker 1: So really focus on what you have control over. If

581
00:25:54,040 --> 00:25:56,720
Speaker 1: you've got young children at home and you're not sleeping,

582
00:25:56,720 --> 00:25:58,640
Speaker 1: it's just not something that you can control, So don't

583
00:25:58,640 --> 00:26:01,359
Speaker 1: stress about it. I think that's an important point to make, Susie,

584
00:26:01,400 --> 00:26:03,560
Speaker 1: because I think once I talked about inflammation on my

585
00:26:03,600 --> 00:26:05,439
Speaker 1: podcast and I had a whole heap of, you know,

586
00:26:05,440 --> 00:26:07,600
Speaker 1: messages from mums being like, oh my goodness, I don't

587
00:26:07,600 --> 00:26:09,440
Speaker 1: sleep because they've got young children. What do I do?

588
00:26:09,600 --> 00:26:12,840
Speaker 1: So focus on the things that you can control. And again,

589
00:26:12,840 --> 00:26:14,919
Speaker 1: if you feel overwhelmed about all the little things you

590
00:26:14,960 --> 00:26:17,240
Speaker 1: might need to change, just choose one or two small

591
00:26:17,280 --> 00:26:20,840
Speaker 1: areas and work on those things consistently, and then when

592
00:26:20,880 --> 00:26:23,159
Speaker 1: those things feel a little bit easier, pick another area

593
00:26:23,320 --> 00:26:25,639
Speaker 1: or two. That's always my tip, Susie. One hundred percent,

594
00:26:25,760 --> 00:26:28,040
Speaker 1: what all right, now moving on to our product of

595
00:26:28,080 --> 00:26:31,520
Speaker 1: the week. We were asked a lot about juices this week, Susie,

596
00:26:31,520 --> 00:26:33,320
Speaker 1: and as it stands, you and I are both not

597
00:26:33,359 --> 00:26:36,040
Speaker 1: really fans of juices because a they contain a ton

598
00:26:36,080 --> 00:26:38,240
Speaker 1: of sugar, even though it's natural sugar, and be they're

599
00:26:38,280 --> 00:26:40,159
Speaker 1: just not that filling long term. And I think you

600
00:26:40,200 --> 00:26:42,000
Speaker 1: know Aussie is it And most people around the world

601
00:26:42,040 --> 00:26:44,439
Speaker 1: just drink far too much juices and soft drinks overall.

602
00:26:44,359 --> 00:26:47,000
Speaker 1: We've actually found a pretty good one this week, haven't we.

603
00:26:47,040 --> 00:26:50,040
Speaker 1: So we're looking at the range of V eight veggie juices. Now,

604
00:26:50,040 --> 00:26:51,720
Speaker 1: I must admit I'm not a big fan of all

605
00:26:51,760 --> 00:26:54,040
Speaker 1: of the juices in that range, so I think that

606
00:26:54,040 --> 00:26:56,359
Speaker 1: they're very cleverly marketed, but a lot of them are

607
00:26:56,359 --> 00:26:59,159
Speaker 1: still contained huge amounts of natural based sugars. But the

608
00:26:59,160 --> 00:27:01,119
Speaker 1: one that you've come across today's seas is actually a

609
00:27:01,119 --> 00:27:04,080
Speaker 1: good one. So we're looking at the Campbell's Purple Power

610
00:27:04,560 --> 00:27:07,919
Speaker 1: one which contains carrots, beetroots, apples, and I think sweet

611
00:27:07,920 --> 00:27:09,920
Speaker 1: potato as well. From memory, doesn't it? It does?

612
00:27:10,040 --> 00:27:12,000
Speaker 2: And it's not unrelated that we chose this to go

613
00:27:12,040 --> 00:27:14,960
Speaker 2: through today in line with an anti inflammatory diet because

614
00:27:15,280 --> 00:27:17,479
Speaker 2: one of the very few foods that has an evidence

615
00:27:17,480 --> 00:27:21,320
Speaker 2: space around reducing inflammation in the body is a beetroot juice. Now,

616
00:27:21,359 --> 00:27:23,199
Speaker 2: I will preface this by saying, Leanne, this isn't my

617
00:27:23,200 --> 00:27:25,840
Speaker 2: favorite beet red juice. My favorite is the cost and Press,

618
00:27:25,920 --> 00:27:27,520
Speaker 2: but you can't get it at the moment because of

619
00:27:27,560 --> 00:27:30,400
Speaker 2: COVID and there's an issue with supply. So the next

620
00:27:30,400 --> 00:27:32,399
Speaker 2: best one on the market. As you said, there's a

621
00:27:32,400 --> 00:27:34,480
Speaker 2: couple of good V eight veggie juices. They're not in

622
00:27:34,520 --> 00:27:37,320
Speaker 2: the fresh section, they're in the long life section, and

623
00:27:37,640 --> 00:27:40,320
Speaker 2: the green one's pretty good. But this beetroot one is

624
00:27:40,400 --> 00:27:42,880
Speaker 2: not only got quite a high proportion of beetroot, which

625
00:27:42,960 --> 00:27:45,680
Speaker 2: keeps the calories controlled, but it actually tastes okay too,

626
00:27:45,720 --> 00:27:48,080
Speaker 2: Because of course that's the balance with veggie juices. Now,

627
00:27:48,320 --> 00:27:51,240
Speaker 2: we're absolutely right. We don't love juices because they're concentrated

628
00:27:51,280 --> 00:27:53,520
Speaker 2: sugar and they are implicated in a bee city, particularly

629
00:27:53,520 --> 00:27:57,040
Speaker 2: fruit juices. But if you can tolerate and enjoy one

630
00:27:57,119 --> 00:27:59,640
Speaker 2: hundred percent veggie juice like a beetroot, celery carrot, when

631
00:27:59,640 --> 00:28:01,639
Speaker 2: you go to a juice bar, it comes in at

632
00:28:01,720 --> 00:28:04,359
Speaker 2: less than twenty grams of sugars and pretty low calorie,

633
00:28:04,440 --> 00:28:07,000
Speaker 2: usually about one hundred calories, and that's very similar to

634
00:28:07,000 --> 00:28:10,000
Speaker 2: the nutritional profile on this one. And I think it's

635
00:28:10,119 --> 00:28:13,600
Speaker 2: twenty no thirty percent beetroots, so it's purple carrot's number one.

636
00:28:13,600 --> 00:28:15,840
Speaker 2: So it's still got a strong veggie base which makes

637
00:28:15,840 --> 00:28:18,960
Speaker 2: it quite high in antioxidants. Beet troots second at thirty percent.

638
00:28:19,000 --> 00:28:21,040
Speaker 2: Now apple is there at twenty percent. Now that does

639
00:28:21,080 --> 00:28:23,920
Speaker 2: increase the sugar content, but it does significantly improve the

640
00:28:23,960 --> 00:28:27,120
Speaker 2: palatability because beechtreat juice isn't always great, and I'd say

641
00:28:27,160 --> 00:28:28,760
Speaker 2: the base of this is purple carrot would make it

642
00:28:28,880 --> 00:28:32,240
Speaker 2: quite difficult to make it palatable. But for anyone who

643
00:28:32,359 --> 00:28:36,280
Speaker 2: has high blood pressure or chronic inflammation, I routinely suggest

644
00:28:36,359 --> 00:28:38,880
Speaker 2: adding a beech troot juice to their day. Now. Of course,

645
00:28:38,960 --> 00:28:41,080
Speaker 2: lean doing one hundred percent veggie is going to be better,

646
00:28:41,520 --> 00:28:44,200
Speaker 2: but it's expensive and can be quite messy to juice.

647
00:28:44,360 --> 00:28:46,840
Speaker 2: So the next best for me at the moment is

648
00:28:46,840 --> 00:28:49,200
Speaker 2: this purple Power one that you can get in supermarket,

649
00:28:49,560 --> 00:28:51,560
Speaker 2: and I quite like it. My husband's a big fan

650
00:28:51,880 --> 00:28:53,960
Speaker 2: of veggie juices and beetroot juice, and it's a way

651
00:28:54,000 --> 00:28:56,719
Speaker 2: to have it in a controlled amount. Now, admittedly, when

652
00:28:56,720 --> 00:28:58,240
Speaker 2: I'm getting my clients to have it, I'll give them

653
00:28:58,320 --> 00:29:00,800
Speaker 2: just about half a cup in the morning to try

654
00:29:00,800 --> 00:29:03,680
Speaker 2: and keep that concentrated sugar down. But yeah, it's one

655
00:29:03,720 --> 00:29:05,640
Speaker 2: of the very few juices that I will suggest and

656
00:29:05,680 --> 00:29:09,800
Speaker 2: recommend clients enjoy, particularly if they've got those markets of

657
00:29:09,880 --> 00:29:10,680
Speaker 2: chronic inflammation.

658
00:29:10,920 --> 00:29:12,880
Speaker 1: Yeah, and I think even just from a general perspective,

659
00:29:12,920 --> 00:29:14,400
Speaker 1: I mean, you know, you're not going to find any

660
00:29:14,440 --> 00:29:16,160
Speaker 1: sort of real protein or fats, all that sort of

661
00:29:16,200 --> 00:29:18,760
Speaker 1: thing in juices. Generally juices are very low fiber as well,

662
00:29:18,760 --> 00:29:20,440
Speaker 1: because all of the you know, the skin and that

663
00:29:20,480 --> 00:29:22,320
Speaker 1: sort of thing is processed out. So really what you're

664
00:29:22,320 --> 00:29:24,200
Speaker 1: looking for in a juice is the overall caloriy and

665
00:29:24,200 --> 00:29:26,960
Speaker 1: the overall carb or sugar intake. And this one per cup,

666
00:29:27,040 --> 00:29:29,120
Speaker 1: so per two fifty mils, is twenty grams of sugar,

667
00:29:29,320 --> 00:29:31,800
Speaker 1: and obviously that's it's natural sugar. There's no added sugar

668
00:29:31,800 --> 00:29:33,760
Speaker 1: in there. And that's actually it's quite good from a

669
00:29:33,840 --> 00:29:35,960
Speaker 1: juice based perspective. I mean I've seen a lot of

670
00:29:35,960 --> 00:29:38,520
Speaker 1: you know, quote unquote natural orange juices, have you know,

671
00:29:38,560 --> 00:29:40,520
Speaker 1: fifty sixty grams of sugar in then it can be

672
00:29:40,640 --> 00:29:42,760
Speaker 1: quite a lot, So this is definitely one of the

673
00:29:42,800 --> 00:29:45,240
Speaker 1: better juices on the market. And how did the twins

674
00:29:45,280 --> 00:29:46,800
Speaker 1: that go with this? Have they tried it? Do they

675
00:29:46,880 --> 00:29:47,160
Speaker 1: like it?

676
00:29:47,400 --> 00:29:49,960
Speaker 2: My twins love theresy juice, and I do think in

677
00:29:50,000 --> 00:29:52,440
Speaker 2: the case of fasciators or you're trying to increase kids

678
00:29:52,520 --> 00:29:55,239
Speaker 2: vegetable intake, it's a great way to do it if

679
00:29:55,240 --> 00:29:57,440
Speaker 2: they enjoy it. So we've always called them green juices

680
00:29:57,480 --> 00:30:00,440
Speaker 2: or purple juices and encouraged them to have them. And

681
00:30:00,480 --> 00:30:03,200
Speaker 2: it's actually interesting now because occasionally, like the other day,

682
00:30:03,240 --> 00:30:05,080
Speaker 2: I had some apple juice from a lunch box shoot

683
00:30:05,080 --> 00:30:08,080
Speaker 2: i'd done, and I don't usually use that with my

684
00:30:08,200 --> 00:30:10,520
Speaker 2: kids for that reason, I don't give them any fruit juice.

685
00:30:10,680 --> 00:30:12,560
Speaker 2: But my little boy saw it and he said could

686
00:30:12,560 --> 00:30:14,600
Speaker 2: he have it? I'd run out of milk, and he

687
00:30:14,640 --> 00:30:17,360
Speaker 2: actually didn't like it because it was so incredibly sweet,

688
00:30:17,720 --> 00:30:19,920
Speaker 2: and because I've programmed them to have the juice only

689
00:30:19,960 --> 00:30:21,440
Speaker 2: from the veggies, it's not as sweet.

690
00:30:22,200 --> 00:30:23,000
Speaker 1: They like it.

691
00:30:23,040 --> 00:30:24,520
Speaker 2: So I think it can be a really great way,

692
00:30:24,520 --> 00:30:26,720
Speaker 2: and the novel aspect and the color aspect with small

693
00:30:26,800 --> 00:30:29,320
Speaker 2: children could be a good way. Now I will say

694
00:30:29,360 --> 00:30:31,480
Speaker 2: I don't buy this product myself, I don't keep juices

695
00:30:31,480 --> 00:30:33,320
Speaker 2: in the house. As I said, I use it as

696
00:30:33,360 --> 00:30:36,560
Speaker 2: a prescription for people, particularly with blood pressure issues. But

697
00:30:36,800 --> 00:30:38,640
Speaker 2: if I did have kids who were a bit more

698
00:30:38,640 --> 00:30:41,960
Speaker 2: difficult on the veggies or wanted to introduce a nutrient

699
00:30:42,000 --> 00:30:44,200
Speaker 2: rich option in a small amount, this would absolutely be

700
00:30:44,200 --> 00:30:45,959
Speaker 2: one that would tick the box for me. And in

701
00:30:46,000 --> 00:30:48,280
Speaker 2: this group, I don't mind the green one either. It's

702
00:30:48,320 --> 00:30:50,160
Speaker 2: got quite a lot of I think it's some a

703
00:30:50,240 --> 00:30:52,680
Speaker 2: celery cucumber base, but it's quite high in veggie content

704
00:30:52,720 --> 00:30:55,040
Speaker 2: as well. So all the juices out there, it's one

705
00:30:55,080 --> 00:30:57,560
Speaker 2: of my favorite ones, and in small amounts could be

706
00:30:57,600 --> 00:31:00,640
Speaker 2: definitely included as part of a healthy die, particularly for

707
00:31:00,680 --> 00:31:01,560
Speaker 2: people with information.

708
00:31:01,680 --> 00:31:03,360
Speaker 1: Yeah, and one of my top tips is, you know,

709
00:31:03,640 --> 00:31:05,960
Speaker 1: my mum was very healthy growing up, and she, you know,

710
00:31:06,000 --> 00:31:07,720
Speaker 1: we never ever had juices, but even if we're at

711
00:31:07,760 --> 00:31:09,520
Speaker 1: a party, she'd sort of say, just take a little

712
00:31:09,520 --> 00:31:11,120
Speaker 1: bit of juice and mix it with some water. So

713
00:31:11,400 --> 00:31:13,120
Speaker 1: I think, you know, the serving size is two fifty

714
00:31:13,120 --> 00:31:14,880
Speaker 1: mils or a cup, even if you poured half a

715
00:31:14,880 --> 00:31:16,640
Speaker 1: cup for yourself or the kids and topped it up

716
00:31:16,680 --> 00:31:19,240
Speaker 1: with water or even a little bit of like carbonated soda,

717
00:31:19,280 --> 00:31:21,000
Speaker 1: water or something like that. It could make a really

718
00:31:21,080 --> 00:31:23,720
Speaker 1: nice refreshing drink, and you don't necessarily need to have

719
00:31:23,760 --> 00:31:25,360
Speaker 1: a whole cup of it, as you mentioned, just a

720
00:31:25,400 --> 00:31:27,440
Speaker 1: small amount of it, but bulking out so you can

721
00:31:27,480 --> 00:31:29,800
Speaker 1: get the volume of a full cup using you know,

722
00:31:29,880 --> 00:31:31,320
Speaker 1: just an extra half a cup of water or a

723
00:31:31,360 --> 00:31:33,120
Speaker 1: little bit of soda water or something like that can

724
00:31:33,200 --> 00:31:36,040
Speaker 1: actually be a really nice refreshing treat, particularly coming into

725
00:31:36,040 --> 00:31:38,560
Speaker 1: summer because it does get very hot, particularly where I

726
00:31:38,600 --> 00:31:41,360
Speaker 1: am up in Queensland, Susie, and so I think sometimes

727
00:31:41,440 --> 00:31:43,840
Speaker 1: having some options that are not just cold water twenty

728
00:31:43,880 --> 00:31:46,680
Speaker 1: four to seven can be really nice, particularly for I'm

729
00:31:46,680 --> 00:31:48,920
Speaker 1: sure other pregnant ladies would agree with me as well.

730
00:31:49,440 --> 00:31:51,520
Speaker 1: You know, water can get quite boring over time. I

731
00:31:51,520 --> 00:31:53,720
Speaker 1: don't drink any alcohol at the moment. I really limited

732
00:31:53,720 --> 00:31:56,600
Speaker 1: my caffeine intake, so pretty much my go to most

733
00:31:56,640 --> 00:31:58,680
Speaker 1: days is just water, which can get a little bit boring.

734
00:31:58,800 --> 00:32:00,720
Speaker 1: So I'm going to pop off shops and give this

735
00:32:00,760 --> 00:32:02,200
Speaker 1: one a go, Susie. But I am going to get

736
00:32:02,200 --> 00:32:03,760
Speaker 1: some soda water as well to mix it with and

737
00:32:03,760 --> 00:32:06,600
Speaker 1: almost make myself like a little fruit and veggie powered

738
00:32:06,640 --> 00:32:08,920
Speaker 1: sprits for a Friday night and see how that goes.

739
00:32:09,600 --> 00:32:11,600
Speaker 2: Yeah, we'll see how that goes. Really look forward to hearing.

740
00:32:11,600 --> 00:32:13,320
Speaker 2: But I will also say one thing. I do get

741
00:32:13,320 --> 00:32:16,200
Speaker 2: a common question from my juice drinkers. Can they use

742
00:32:16,240 --> 00:32:18,080
Speaker 2: the one glass and dilute it and drink it through

743
00:32:18,120 --> 00:32:21,800
Speaker 2: the day. And my answer is no, because you want

744
00:32:21,840 --> 00:32:24,640
Speaker 2: to contain the occasion of giving the body those small

745
00:32:24,640 --> 00:32:27,880
Speaker 2: amounts of sugar to one drinking occasion. So there's no

746
00:32:28,000 --> 00:32:31,600
Speaker 2: benefit from a blood glucose regulation perspective to just dilute

747
00:32:31,600 --> 00:32:33,400
Speaker 2: it and drink it over a long period of time.

748
00:32:33,680 --> 00:32:35,960
Speaker 2: You still want to isolate it as just one drink

749
00:32:36,120 --> 00:32:38,800
Speaker 2: occasion as opposed to making it like a cordial and

750
00:32:38,800 --> 00:32:41,160
Speaker 2: sipping on it all day, because that still introduces small

751
00:32:41,160 --> 00:32:43,360
Speaker 2: amounts of sugar to the cells, and that's not a

752
00:32:43,360 --> 00:32:44,760
Speaker 2: great way to be. We really want to have a

753
00:32:44,800 --> 00:32:47,040
Speaker 2: break from any kind of sugar for two, three four

754
00:32:47,040 --> 00:32:49,560
Speaker 2: hours in between meals, So you're definitely better to have

755
00:32:49,600 --> 00:32:53,360
Speaker 2: it as one serve at one time and one meal occasion,

756
00:32:53,440 --> 00:32:55,520
Speaker 2: rather than to spread it out through the entire day.

757
00:32:56,400 --> 00:32:58,440
Speaker 2: All right, now, our final segment of the show. I

758
00:32:58,480 --> 00:33:01,080
Speaker 2: actually love this one because it was a listener question

759
00:33:01,120 --> 00:33:04,280
Speaker 2: that I thought was incredibly practical, because it's one of

760
00:33:04,280 --> 00:33:07,040
Speaker 2: those things Leamne. We speak a dietitian language and we

761
00:33:07,160 --> 00:33:09,560
Speaker 2: talk in certain ways about foods and we sometimes forget

762
00:33:09,560 --> 00:33:12,000
Speaker 2: that it's always not clear what that definition is. So

763
00:33:12,040 --> 00:33:15,200
Speaker 2: the question was what do we mean when we say

764
00:33:15,440 --> 00:33:19,160
Speaker 2: lean meat? And I thought, it's so simple but so true.

765
00:33:19,160 --> 00:33:23,040
Speaker 2: What does that mean? So for me in nutritional terms,

766
00:33:23,080 --> 00:33:26,280
Speaker 2: as profile for me, lean meat is definitely less than

767
00:33:26,320 --> 00:33:30,000
Speaker 2: ten percent fat, and probably in general, I'm referring to

768
00:33:30,160 --> 00:33:32,600
Speaker 2: extra lean meats, which is less than five percent fat.

769
00:33:32,640 --> 00:33:35,320
Speaker 2: So that's things like the extra lean mints that you

770
00:33:35,400 --> 00:33:39,920
Speaker 2: pay extra for chicken breast, extremely lean cuts of pork,

771
00:33:40,040 --> 00:33:41,960
Speaker 2: trim pork it used to be called back in the day.

772
00:33:42,720 --> 00:33:46,400
Speaker 2: So most meat that we buy is not lean. If

773
00:33:46,400 --> 00:33:48,479
Speaker 2: it's the very lean meats that will be labeled as

774
00:33:48,480 --> 00:33:51,240
Speaker 2: such and sold at a premium price because it's a

775
00:33:51,280 --> 00:33:54,160
Speaker 2: lot more expensive for the sale of extremely lean meat.

776
00:33:54,200 --> 00:33:56,520
Speaker 2: So I think the leaner sausages on the market are

777
00:33:56,560 --> 00:33:59,400
Speaker 2: the peppercorn sausages who I previously consulted to, and they

778
00:33:59,400 --> 00:34:02,080
Speaker 2: came in at a grams eight percent fat compared to

779
00:34:02,080 --> 00:34:04,640
Speaker 2: sausages which can be twenty to thirty percent fat. So

780
00:34:05,280 --> 00:34:08,920
Speaker 2: I know it's really difficult because supermarkets do not always

781
00:34:09,000 --> 00:34:11,840
Speaker 2: label their own meat with the proportion of fat on it.

782
00:34:11,920 --> 00:34:14,920
Speaker 2: So I know Audi doesn't label they'll have five stars,

783
00:34:14,920 --> 00:34:16,960
Speaker 2: but they won't give you the percentage fats. But as

784
00:34:17,000 --> 00:34:19,600
Speaker 2: a rule of thumb, for me to classify a cut

785
00:34:19,640 --> 00:34:21,520
Speaker 2: of meat as lean would have to be at least

786
00:34:21,640 --> 00:34:24,240
Speaker 2: less than ten percent fat, if not five. So things

787
00:34:24,280 --> 00:34:29,120
Speaker 2: like chicken thighs, regular mints, even just typical ten percent

788
00:34:29,160 --> 00:34:32,200
Speaker 2: fat mints, most steak, any kind of chops, they're not

789
00:34:32,320 --> 00:34:35,080
Speaker 2: lean meat. They're regular meat, which will range in fat

790
00:34:35,080 --> 00:34:38,560
Speaker 2: anywhere between fifteen up to thirty percent. So, because meat

791
00:34:38,600 --> 00:34:40,960
Speaker 2: can be so calorie dense and fat has so many

792
00:34:41,000 --> 00:34:44,000
Speaker 2: calories in it, that can be adding significant amounts of

793
00:34:44,040 --> 00:34:47,520
Speaker 2: fat and calories to the diet, and hence we probably

794
00:34:47,520 --> 00:34:49,120
Speaker 2: do need to be a little bit more specific when

795
00:34:49,160 --> 00:34:51,319
Speaker 2: we refer to lean meat that we're actually referring to

796
00:34:51,800 --> 00:34:55,760
Speaker 2: extra lean mince, chicken breast, not chicken thigh, and getting

797
00:34:55,800 --> 00:34:58,680
Speaker 2: that fat right down below ten percent and an easy to.

798
00:34:58,640 --> 00:35:00,239
Speaker 1: But I normally like to say to my client is

799
00:35:00,280 --> 00:35:02,439
Speaker 1: you know, look for like the whiter meat, so you've

800
00:35:02,440 --> 00:35:04,439
Speaker 1: got your leaner meats in terms of the whiter meats,

801
00:35:04,440 --> 00:35:07,440
Speaker 1: we've got our white fishes, our chicken breasts, our turkey,

802
00:35:07,600 --> 00:35:11,320
Speaker 1: prawns are very lean. Even pork is it's just quite lean. Obviously,

803
00:35:11,320 --> 00:35:12,879
Speaker 1: not if you're getting the pork with the crackling all

804
00:35:12,880 --> 00:35:14,960
Speaker 1: that sort of thing, but pork fhill it is quite lean.

805
00:35:15,120 --> 00:35:17,080
Speaker 1: And then we move into our more red meats, where

806
00:35:17,120 --> 00:35:18,759
Speaker 1: you know, a good quality steak all that sort of

807
00:35:18,800 --> 00:35:20,560
Speaker 1: thing is quite good. And then we've got more the

808
00:35:20,600 --> 00:35:23,000
Speaker 1: meat with the marbling in it. So the more marbling,

809
00:35:23,120 --> 00:35:25,759
Speaker 1: the less lean it's going to be. So you know

810
00:35:25,800 --> 00:35:28,000
Speaker 1: a lot of some of the cuts of steak and

811
00:35:28,040 --> 00:35:29,840
Speaker 1: that sort of thing, and you know our salamis and

812
00:35:30,200 --> 00:35:32,839
Speaker 1: the sausages and that sort of thing. Obviously, nowhere near

813
00:35:32,920 --> 00:35:34,799
Speaker 1: is lean is what our whiter meats are. So that's

814
00:35:34,840 --> 00:35:37,480
Speaker 1: sort of a simple reference, I say, for the majority

815
00:35:37,719 --> 00:35:40,680
Speaker 1: of my clients. And then with mints, I know that

816
00:35:40,719 --> 00:35:42,840
Speaker 1: budget is an issue for a lot of our clients, Susie.

817
00:35:42,840 --> 00:35:44,880
Speaker 1: So budget was a real thing for us growing up.

818
00:35:44,880 --> 00:35:46,920
Speaker 1: My mum didn't, you know, go back to work until

819
00:35:46,960 --> 00:35:49,200
Speaker 1: my youngest brother was my own. I've only got one

820
00:35:49,239 --> 00:35:52,279
Speaker 1: brother until my brother started school, and so she used

821
00:35:52,320 --> 00:35:54,520
Speaker 1: to do from an affordability in a budget perspective, couldn't

822
00:35:54,520 --> 00:35:56,239
Speaker 1: afford the premium mints, so she used to buy the

823
00:35:56,800 --> 00:35:58,719
Speaker 1: cheapest type of mint. She would cook it the night

824
00:35:58,760 --> 00:36:00,960
Speaker 1: before Susie. She would pour off the fat as she

825
00:36:01,080 --> 00:36:02,920
Speaker 1: was cooking it, and then she'd make it into like

826
00:36:02,960 --> 00:36:05,520
Speaker 1: spaghetti or whatever she was making. She'd put it in

827
00:36:05,520 --> 00:36:07,920
Speaker 1: the fridge, and the next morning she'd always show me,

828
00:36:07,960 --> 00:36:09,919
Speaker 1: my mom was incredibly healthy growing up, but I've learnt

829
00:36:09,960 --> 00:36:12,800
Speaker 1: so much from her. She'd show me this like orange

830
00:36:12,880 --> 00:36:15,080
Speaker 1: fat sort of deposit on the top of the you know,

831
00:36:15,080 --> 00:36:17,080
Speaker 1: the spaghetti mince that she'd made up, and she would

832
00:36:17,080 --> 00:36:19,120
Speaker 1: just scrape that off the next morning and she'd say,

833
00:36:19,160 --> 00:36:21,279
Speaker 1: you know, minces, always it's more flavors. In the next day,

834
00:36:21,320 --> 00:36:23,600
Speaker 1: it tastes better, and I can actually control how much

835
00:36:23,640 --> 00:36:26,439
Speaker 1: of that fat. So don't forget saturated fat, guys, which

836
00:36:26,480 --> 00:36:28,960
Speaker 1: is the quote unquite bad type of fat, not the

837
00:36:28,960 --> 00:36:31,080
Speaker 1: fat we want in our diet. That is solid at

838
00:36:31,120 --> 00:36:33,360
Speaker 1: room temperature. So if you're going to cook something the

839
00:36:33,360 --> 00:36:35,000
Speaker 1: next day, if you grab it out of the fridge,

840
00:36:35,040 --> 00:36:37,520
Speaker 1: you will see that that fat has solidified. So that's

841
00:36:37,520 --> 00:36:39,520
Speaker 1: the saturated fat that we want to get rid of

842
00:36:39,719 --> 00:36:41,440
Speaker 1: same deal with when you have a barbecue. You know

843
00:36:41,480 --> 00:36:43,439
Speaker 1: you've got chops and you've got sausages. If you put

844
00:36:43,440 --> 00:36:45,400
Speaker 1: that in the fridge the next day, if you you know,

845
00:36:45,480 --> 00:36:47,759
Speaker 1: take off the alfoil or open up the box or

846
00:36:47,800 --> 00:36:49,759
Speaker 1: whatever you put it in, you will see some of

847
00:36:49,800 --> 00:36:52,440
Speaker 1: that fat would have solidified. That's the bad type of

848
00:36:52,480 --> 00:36:55,440
Speaker 1: saturated fat that we don't want. So if you're from

849
00:36:55,480 --> 00:36:58,080
Speaker 1: a budget perspective, can't afford the premium type of mint,

850
00:36:58,360 --> 00:37:01,440
Speaker 1: by the cheaper alternative, pull the fat off as you're

851
00:37:01,480 --> 00:37:03,520
Speaker 1: cooking it and then frig it and use it the

852
00:37:03,560 --> 00:37:05,880
Speaker 1: next day. But scrape off that sort of orange or

853
00:37:05,920 --> 00:37:08,239
Speaker 1: that layer of solid fat on the top of it,

854
00:37:08,320 --> 00:37:11,000
Speaker 1: and you'll be you know, saving yourself a lot money wise,

855
00:37:11,040 --> 00:37:13,440
Speaker 1: but also health wise as well, because you're getting rid

856
00:37:13,480 --> 00:37:15,600
Speaker 1: of a lot of that saturated fat. And of course,

857
00:37:15,640 --> 00:37:17,719
Speaker 1: you know, we never really recommend from a health perspective

858
00:37:17,760 --> 00:37:20,160
Speaker 1: cooking in meat fat either. I know a lot of

859
00:37:20,200 --> 00:37:22,680
Speaker 1: people tend to make sauces and gravies out of the

860
00:37:22,760 --> 00:37:25,160
Speaker 1: meat fat itself, which again is not going to be

861
00:37:25,600 --> 00:37:28,080
Speaker 1: helpful for us overall. And we definitely want to trim

862
00:37:28,120 --> 00:37:30,279
Speaker 1: all of our meats, trim off the visible fat and

863
00:37:30,360 --> 00:37:32,800
Speaker 1: remove as much of the skin. Even on things like chicken,

864
00:37:33,000 --> 00:37:34,719
Speaker 1: you know, the skin of you know, like a roast

865
00:37:34,800 --> 00:37:38,279
Speaker 1: chicken contains considerable amounts of saturated fat as well. So

866
00:37:38,520 --> 00:37:40,560
Speaker 1: the leanest part of the chicken is of course the breast,

867
00:37:40,560 --> 00:37:42,239
Speaker 1: but if you're going to you know, indulge in the

868
00:37:42,280 --> 00:37:44,239
Speaker 1: skin of it and that sort of thing, it can

869
00:37:44,560 --> 00:37:47,520
Speaker 1: easily you know, drive up the saturated fat content as well.

870
00:37:47,600 --> 00:37:50,480
Speaker 1: So they're my tips in terms of leaner types or

871
00:37:50,520 --> 00:37:51,720
Speaker 1: cuts of meat and protein.

872
00:37:51,960 --> 00:37:54,640
Speaker 2: And I think that when you're shopping in the supermarket,

873
00:37:54,680 --> 00:37:57,200
Speaker 2: if it doesn't have a nutrition panel on it, it

874
00:37:57,320 --> 00:38:01,440
Speaker 2: probably is not lean. So free example, there's turkey mints

875
00:38:01,480 --> 00:38:04,080
Speaker 2: can be extremely lean, but there's some turkey minces that

876
00:38:04,120 --> 00:38:06,200
Speaker 2: are about three i think five percent fat and some

877
00:38:06,320 --> 00:38:08,760
Speaker 2: that are twenty. So a quick scan of that label

878
00:38:08,760 --> 00:38:10,560
Speaker 2: and looking for less than ten percent fat is a

879
00:38:10,600 --> 00:38:15,160
Speaker 2: good guide and really limiting those fattier cuts, the marbled

880
00:38:15,200 --> 00:38:17,960
Speaker 2: steaks or the regular sausages. And I do think that

881
00:38:18,520 --> 00:38:20,520
Speaker 2: sometimes you're better to have a little bit less but

882
00:38:20,640 --> 00:38:23,480
Speaker 2: better quality. And of course shop for the sales. You know,

883
00:38:23,520 --> 00:38:25,319
Speaker 2: you can get great sales on things like chicken, breast

884
00:38:25,360 --> 00:38:26,960
Speaker 2: and then you can make your own chicken nuggets and

885
00:38:27,000 --> 00:38:30,200
Speaker 2: things with the kids, as opposed to the default minces

886
00:38:30,560 --> 00:38:33,680
Speaker 2: that are used in sausages or chicken products in supermarkets,

887
00:38:33,719 --> 00:38:35,920
Speaker 2: which will again be that twenty to thirty percent fat.

888
00:38:36,000 --> 00:38:39,840
Speaker 2: So I do absolutely take that for granted when communicating

889
00:38:39,840 --> 00:38:41,120
Speaker 2: with my clients, and I need to be a lot

890
00:38:41,160 --> 00:38:43,960
Speaker 2: clearer because I regularly see chicken thigh come back on

891
00:38:44,000 --> 00:38:46,239
Speaker 2: my food diaries and I'm like, hang on, get your

892
00:38:46,280 --> 00:38:49,719
Speaker 2: tender loins. So we will be more specific with that.

893
00:38:49,840 --> 00:38:52,160
Speaker 2: So yeah, check out the supermarkets and seek out the

894
00:38:52,320 --> 00:38:53,359
Speaker 2: lean meats where you can.

895
00:38:53,760 --> 00:38:56,480
Speaker 1: So that brings us to the end of another episode

896
00:38:56,480 --> 00:38:59,640
Speaker 1: of the Nutrition Catch for another week. Susie listeners, if

897
00:38:59,640 --> 00:39:02,279
Speaker 1: you haven't so already, we would love, love, love if

898
00:39:02,320 --> 00:39:04,839
Speaker 1: you were to subscribe to the podcast and leave us

899
00:39:04,840 --> 00:39:07,800
Speaker 1: some positive ratings or reviews in the Purple Apple podcast

900
00:39:07,840 --> 00:39:10,479
Speaker 1: app that, as we understand, is really the only app

901
00:39:10,480 --> 00:39:12,880
Speaker 1: that you can really leave us a reviewer rating, and

902
00:39:12,920 --> 00:39:16,080
Speaker 1: it's the only app that influences the Apple charts, which

903
00:39:16,160 --> 00:39:18,160
Speaker 1: the Nutrition Couch has been sitting at number one in

904
00:39:18,200 --> 00:39:21,360
Speaker 1: the Nutrition charts in Australia on Apple basically since the

905
00:39:21,440 --> 00:39:23,360
Speaker 1: day that we launched, so we're really, really thankful and

906
00:39:23,400 --> 00:39:26,560
Speaker 1: grateful for your support and please keep those subscriptions and

907
00:39:26,600 --> 00:39:28,840
Speaker 1: those reviews rolling in. Guys. Give us a follow on

908
00:39:28,880 --> 00:39:32,040
Speaker 1: Instagram on Facebook. We are at the Nutrition Couch Podcast

909
00:39:32,200 --> 00:39:34,280
Speaker 1: and we will catch you guys next week for another

910
00:39:34,520 --> 00:39:48,359
Speaker 1: wonderful episode. Have a great week, Catch you next week, guys,