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Speaker 1: What cooking utensils do you most commonly use for cooking

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Speaker 1: at home? A frypan, Maybe use an air fryer, Maybe

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Speaker 1: the microwave is your quick and easy go to. On

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Speaker 1: today's episode of The Nutrition Couch, we thought it was

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Speaker 1: time he would take a closer look at some of

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Speaker 1: the cooking equipment we use on a daily basis and

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Speaker 1: how some common utensils may not be doing.

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Speaker 2: Our health any favors. Hi. I'm Susie Barrel and I'm

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Speaker 2: Lean Wood, and.

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Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast

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

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Speaker 1: to know in the world of nutrition as well as

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Speaker 1: all things cooking. We have some new data on the

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Speaker 1: rock cake can play in weight loss program. We have

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Speaker 1: an immune booster at AUDI that is pretty good. And

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Speaker 1: our listener question is all about cooking oils when budgets

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Speaker 1: are tight. So Leanne, I love cake. I think your

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Speaker 1: rule on cake is when it's your birthday a little

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Speaker 1: bit stricter. But I started wagging this week when I

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Speaker 1: saw a lovely headline come through that talked about the

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Speaker 1: benefits of eating cake on a weight loss diet, and

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Speaker 1: I thought, oh, who doesn't love us story like that.

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Speaker 1: So I took a little closer look. And this was

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Speaker 1: some new research that was basically looking at the role

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Speaker 1: dietary restriction and cravings had in long term weight loss success.

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Speaker 1: And it was a study conducted by the University of Illinois,

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Speaker 1: and it was published in Physiology and Behavior, which is

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Speaker 1: a very reputable scientific journal, and it was taking a

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Speaker 1: look at the role of factoring in regular treat type

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Speaker 1: foods play in outcomes of weight loss programs long term.

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Speaker 1: And I'll preface this by saying that both you and

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Speaker 1: I routinely factor in what you would describe as soul

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Speaker 1: foods or I would describe as kind of indulgences into

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Speaker 1: my regular meal plans.

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Speaker 2: So and I'll speak to it.

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Speaker 1: And this is the beautiful thing about seeing a dietitian

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Speaker 1: one on one is that you are able to craft

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Speaker 1: a dietary regime that works for you long term. And

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Speaker 1: if I craft well, I know that my clients can

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Speaker 1: have sort of a more indulgent food once a day,

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Speaker 1: whether it's a glass of wine or a roll of

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Speaker 1: chocolate or a dessert. On the other hand, some clients

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Speaker 1: might prefer to kind of wait and have one or

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Speaker 1: two or even still one or two more indulgent meals

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Speaker 1: each week that still balances out their calories so they

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Speaker 1: can still successfully lose weight.

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Speaker 2: And I have to say it's.

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Speaker 1: One of the greatest shocks my clients have that they're

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Speaker 1: allowed to include those foods. But I actually argue it

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Speaker 1: is important because if you don't, what happens is we

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Speaker 1: know you cognitively are restricting what you naturally want to do.

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Speaker 1: And whilst you may be I have to do this in

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Speaker 1: a short term, inevitably, in my experience, it leads to

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Speaker 1: becoming more obsessed with those foods you feel are restricted

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Speaker 1: and over eating as a side effect.

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Speaker 2: At some point when that will power resolves.

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Speaker 1: So I like to create the plan that includes those

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Speaker 1: foods in reasonable amounts so people do not feel restricted.

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Speaker 1: So this really lends itself to that theory and some

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Speaker 1: scientific data on that. So I'll run you through the

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Speaker 1: study and then we can get your thoughts because I

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Speaker 1: know you to actively factor in soul foods to your

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Speaker 1: client's diets. And actually this morning, our clients sent me

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Speaker 1: their food die and I said, I want you to

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Speaker 1: have a meal off this weekend because she's so very,

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Speaker 1: very strict, and I know that's great, but I want

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Speaker 1: her to be able to sustain what we build together

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Speaker 1: long term, and that's not being perfect and never eating

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Speaker 1: out ultimately. So the study was done on OBEs patients

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Speaker 1: age between eighteen to seventy five who had a comobility

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Speaker 1: like high blood pressure or diabetes, who could all want

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Speaker 1: and benefit from losing some weight, and we know that

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Speaker 1: in context, it was about trying to minimize cravings and

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Speaker 1: manage cravings as part of a weight loss program. So

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Speaker 1: it conducted over the course of a year, and they

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Speaker 1: were involved in nutrition education sessions as well, so it

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Speaker 1: was sort of an intense program and the research were

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Speaker 1: regularly assessing the frequency and intensity of participants cravings. Now,

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Speaker 1: what I will also say is if you are significantly overweight,

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Speaker 1: so I'm not talking about five kilos, but if you

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Speaker 1: are twenty thirty kilos overweight and have a waste measurement

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Speaker 1: that is significant so over ninety one hundred centimeters, and

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Speaker 1: have higher sugar levels, we know that that will naturally

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Speaker 1: drive cravings because your natural blood glucose regularation system is

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Speaker 1: probably not working as effectively as it should, and as such,

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Speaker 1: when you eat sweet food, it's highly likely you will

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Speaker 1: crave more of it, and that's why some people will

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Speaker 1: say I'm just addicted to sweet food.

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Speaker 2: It's probably not an addiction.

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Speaker 1: It's more a hormonal programming over time, which is why

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Speaker 1: latest medications like the gop one ranges of Manjaro oz

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Speaker 1: and Peak are targeted at that hormonal regulation that can

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Speaker 1: hence help reduce food noise in some individuals who are

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Speaker 1: more prone to that hormonal driver of sweet food. So

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Speaker 1: it can be behavioral, but often it's also a hormonal underpinning.

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Speaker 1: So thirty people began the program and there were twenty

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Speaker 1: four who remained at the end of the study, and

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Speaker 1: on average, they lost seven point nine percent of their

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Speaker 1: starting weight, which clinically is not insignificant. You know, LeAnn

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Speaker 1: and I as dieticians would like greater weight loss than

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Speaker 1: that in that time period because it was twelve months,

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Speaker 1: but seven point nine you know, at five percent of

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Speaker 1: weight loss you will get clinically significant outcomes, so it's

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Speaker 1: still positive. So they found that those who lost more

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Speaker 1: than five percent at the end of the study experience

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Speaker 1: can persistent reductions in the frequency and intensity of their cravings,

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Speaker 1: so it was an important part of it.

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Speaker 2: When they actually.

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Speaker 1: Increased or added those more soul foods into the diet,

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Speaker 1: they basically lost more weight, kept it off for longer,

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Speaker 1: and experienced less cravings overall. So to me, it was

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Speaker 1: just some data to confirm my belief around this is

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Speaker 1: that you have to create diets that.

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Speaker 2: Include foods people love.

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Speaker 1: But what I will say before I hand over to

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Speaker 1: Julian is when it comes to eating indulgent foods, treat foods,

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Speaker 1: soul foods, You've really got to define what that is

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Speaker 1: for you. Because sometimes we're eating on AUTOQ and we think, oh,

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Speaker 1: we're allowed to have it, so we're allowed to have

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Speaker 1: pizza once a week, or we're allowed to have wine

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Speaker 1: once a week, or we're allowed to have a dessert

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Speaker 1: each night. And what I would urge listeners to do

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Speaker 1: if you're trying to incorporate a more balanced approach to

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Speaker 1: meals long term, is to really consider what you enjoy

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Speaker 1: eating most, because a lot of that treat style eating

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Speaker 1: is on AUTOQ. And I had an example recently where

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Speaker 1: a kind of mine ate ice cream at the movies,

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Speaker 1: and I said to her, I'm not bothered by the

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Speaker 1: fact you had an ice cream at the movies, but

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Speaker 1: what I'm asking you is did you love it? Was

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Speaker 1: it the thing that you enjoy most? Because often when

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Speaker 1: we're in that psychological programming of food behavior, we eat

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Speaker 1: it because it's there as opposed to really thinking do

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Speaker 1: I love it? So for me personally, I can give

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Speaker 1: and take ice cream, I can give and take chips,

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Speaker 1: I can give and take wine. Really like if I'm

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Speaker 1: sitting down having it with my friends, but I wouldn't

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Speaker 1: just pour a glass for enjoyment. But if I was

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Speaker 1: in the movies, I love to have a cup of

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Speaker 1: tea and something sweet like a Scottie some chocolate, then

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Speaker 1: that's what I love to do.

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Speaker 2: So you've just got to be.

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Speaker 1: Very clear that when you are having more indulgent, high

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Speaker 1: calorie foods, that you're not basically wasting calories, that you

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Speaker 1: are absolutely enjoying it and want to use those three

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Speaker 1: four hundred five hundred calories in that way rather than

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Speaker 1: having that because in my experience, you'll end up eating

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Speaker 1: until you reach a satisfaction level.

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Speaker 2: So it's not about a cheap meal.

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Speaker 1: It's about really deciding what you really feel like so

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Speaker 1: you really enjoy it and get that pleasure from eating

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Speaker 1: more indulgent foods. So Yeah, what do you think, man,

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Speaker 1: I know that you've got some positions on soul foods

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Speaker 1: as well.

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Speaker 3: Yeah, that was exactly what I was going to say.

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Speaker 4: And for any new listeners to the podcast, I will

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Speaker 4: say that Susie was just joking about cake. Of course

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Speaker 4: I let my clients eat cake, but she asked me

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Speaker 4: a question once about cake, and I jokingly responded, you

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Speaker 4: should eat it on your birthday. But for me, like

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Speaker 4: cake isn't really my thing. So that was kind of,

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Speaker 4: you know, like, if it was a real special occasion,

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Speaker 4: it was a really specific type of cake. If not,

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Speaker 4: I'm not a cake person. I don't really bake them.

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Speaker 4: I don't really eat them. But that's me. And unlike Susie,

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Speaker 4: if I went to the movies, I would prefer popcorn.

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Speaker 3: I could easily give up chocolate.

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Speaker 4: I could easily give up you know, the ice cream there,

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Speaker 4: but I would Actually I'm a salty person. I like

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Speaker 4: cheese and crackers. I like a glass of French rose,

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Speaker 4: I like potato chips, I like you know, popcorn. Occasionally

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Speaker 4: I'll have some chocolate.

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Speaker 3: But I'm not.

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Speaker 4: Really a cake or a slice or a muffin type

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Speaker 4: of person.

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Speaker 3: That's just me.

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Speaker 4: So, like Susie said, it is so important to distinguish

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Speaker 4: what your own soul food is because I certainly have

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Speaker 4: clients that will have cake a few times a week

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Speaker 4: because that is the thing that they love me. And

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Speaker 4: then I have other clients that will have you know,

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Speaker 4: popcorn or chips or something along that salty, savory roots

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Speaker 4: because that's what they love.

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Speaker 3: So it is really important.

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Speaker 4: We're all different, we all have things that we love,

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Speaker 4: and I often say to my clients, your soul foods

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Speaker 4: are things you absolutely love like, love, love, love, and

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Speaker 4: there are a lot of other things that we like,

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Speaker 4: like I like cake, I like biscuits, I like pastries,

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Speaker 4: but I don't love, love love them like I do

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Speaker 4: some other things like my red rock Delli chips or

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Speaker 4: my glass of French rose. So it's so important, particularly

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Speaker 4: if your goal is weight loss. Unfortunately, you can't have everything,

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Speaker 4: so it is really important to distinguish between the things

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Speaker 4: that you you know like and the things that you

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Speaker 4: absolutely love, and they're the things you should regularly be

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Speaker 4: adding in because like Susie, I often do that with

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Speaker 4: my coach, or I always do that with my coaching clients,

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Speaker 4: or I utilize a concept that I term soul foods,

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Speaker 4: or we intentionally add in their absolute favorite foods to

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Speaker 4: actually support their weight loss journey. And like Susie, I've

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Speaker 4: often said to clients like, I know you haven't had

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Speaker 4: Selt foods.

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Speaker 3: You started and it's now a.

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Speaker 4: Week two, because they're so used to being that very

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Speaker 4: black or white on the diet, off the diet, perfect,

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Speaker 4: and the minute they have a small slip up or

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Speaker 4: they eat something in their words, quote unquote naughty, they

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Speaker 4: feel like they've sort of fallen off the wagon and

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Speaker 4: it leads to a full bitch. So I would rather

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Speaker 4: program in a row of chocolate, a glass or two

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Speaker 4: of wine on the weekend, a lovely meal out, a

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Speaker 4: small amount of dessert every single night or every afternoon

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Speaker 4: if that's what they want within their calorie load to

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Speaker 4: still achieve that fat loss journey. Because from a psychology perspective,

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Speaker 4: it is so so powerful to get rid of that

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Speaker 4: fall or nothing pattern when it comes to nutrition, and

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Speaker 4: that's what so many of our clients struggle with women

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Speaker 4: And I'm definitely that type a perfectionist as well. Most

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Speaker 4: of us are either on the diet or we're off

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Speaker 4: the diet. So programming in regular soul foods, treat foods,

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Speaker 4: indulge in foods. Is so important to just break that

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Speaker 4: pattern of all or nothing thinking when it comes to nutrition,

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Speaker 4: because for a lot of us, if we've got ten

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Speaker 4: plus kilos to lose, it could take us six plus months.

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Speaker 4: Like I've got some clients who have been actively working

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Speaker 4: on their fat loss journey for two years because the

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Speaker 4: goal has been, you know, thirty forty kilos, and that's okay,

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Speaker 4: But there's no way you're going to lose thirty forty

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Speaker 4: kilos in two years without ever having some of your

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Speaker 4: favorite foods.

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Speaker 3: Like nobody Susie and I included is that strong.

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Speaker 4: It just doesn't work like that. So regularly including these

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Speaker 4: things into your diet. We know we've got research to

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Speaker 4: support it. Between Zusie and I, we've been seeing clients

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Speaker 4: for decades. We've seen thousands of clients, and we know

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Speaker 4: that this works. We know that it's one of the

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Speaker 4: most important things is to actually allow yourself to eat

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Speaker 4: some of your favorite foods. So it is really about

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Speaker 4: that inclusion over exclusion. It's about what can I add

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Speaker 4: into my diet versus just taking everything away. Because when

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Speaker 4: you're consistent with good quality meals and consistent with adding

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Speaker 4: in small portions of foods that you love, those cravings

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Speaker 4: will be a lot more reduced and will actually allow

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Speaker 4: you to be more consistent over time. Because you're actually

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Speaker 4: enjoying the process, you start seeing it as less and

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Speaker 4: less of a diet, as something that more becomes that

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Speaker 4: lifestyle approach that you can actually do forever. And that

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Speaker 4: is the most powerful part of the journey, is when

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Speaker 4: you can actually see yourself doing something long term, because

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Speaker 4: not only is losing weight part of the journey, actually

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Speaker 4: maintaining it, I would argue, is even harder than losing

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Speaker 4: it to begin with, a lot of people are pretty

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Speaker 4: good at weight loss. Weight loss is fairly easy for

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Speaker 4: most people. It's actually maintaining it that is the most

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Speaker 4: difficult part. Most people can lose a couple of kilos

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Speaker 4: quite easily. It's maintaining it long term that becomes the

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Speaker 4: most difficult part.

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Speaker 2: I don't know if i'd say it's easy.

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Speaker 1: I think in modern life it's hard because there's so

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Speaker 1: much food stimulus around now.

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Speaker 4: But most people can drop a couple of kilos. They

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Speaker 4: just cut everything out, do you know what I mean?

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Speaker 1: Like, not long term, No, but I mean in life

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Speaker 1: to have that space to do that, you do have

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Speaker 1: to be quite strict, like it's not that easy.

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Speaker 2: Otherwise we'd all be Tequilo's lighter.

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Speaker 1: I think that it is tricky in an environment where

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Speaker 1: there's a lot of food around. But what I will

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Speaker 1: say is anyone listening who's thinking to themselves, look, I

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Speaker 1: cannot have a treat in the house, I will eat

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Speaker 1: the whole packet. It's not about proactively adding it back in.

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Speaker 1: It's about allowing life, if it crosses your path, to

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Speaker 1: be able to make the decision. So it's not about

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Speaker 1: go and proactively going. In the case of my client,

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Speaker 1: I was saying it because I feel like she's fearful

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Speaker 1: of going and having a meal out off. But it's

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Speaker 1: more like if it's a birthday party and someone offers

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Speaker 1: you an amazing cake, or you're going to a beautiful

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Speaker 1: restaurant and you think, actually, I really feel like pasta.

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Speaker 1: We're not saying go and eat crap food for the

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Speaker 1: sake of it. We're saying that if there's things that

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Speaker 1: you feel like at times or socially, and it's in

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Speaker 1: the context of regular healthy eating, which would be if

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Speaker 1: you know, once a week, you want to have takeaway

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Speaker 1: with the family, or you're at a restaurant and you

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Speaker 1: feel like dessert. So it's not a matter of proactively

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Speaker 1: going and buying tim Tams and trying not to eat.

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Speaker 2: The whole packet.

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Speaker 1: It's more where it naturally fits into life. So I'd

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Speaker 1: say just start small and wait until the time that

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Speaker 1: you actually really feel like something or something appealing is

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Speaker 1: offered in context rather than because I know that some

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Speaker 1: people find that very confronting the thought, So just give

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Speaker 1: yourself some space and time to move through it, rather

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Speaker 1: than going out and expecting yourself to be self.

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Speaker 2: Controlled when you've had a long history of restrictive eating.

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Speaker 1: So it is a process, and we don't want to

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Speaker 1: sort of gloss over that is something it can be

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Speaker 1: a bit more tricky for some people. But maybe land

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Speaker 1: we talk about that in terms of food programming, another

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Speaker 1: time in terms of cognitive control of eating, because I

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Speaker 1: think there's a lot more we can talk about in that.

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Speaker 4: Yeah, yeah, I agree, And don't discount the effort of

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Speaker 4: or the support that you can get from a professional

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Speaker 4: such as a dietitian, such as what Susie and I do.

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Speaker 4: Unlike just going and seeing a regular dietitian and clinic

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Speaker 4: where you might then go back four weeks later or

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Speaker 4: six weeks later and have a chat about, you know,

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Speaker 4: a couple of tips that they gave you. Regular coaching

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Speaker 4: from a dietitian can be game changing. Particularly like Susie

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Speaker 4: and I will, we actually offer that daily support so

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Speaker 4: you can get regular feedback on what you're doing, what

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Speaker 4: the portion size was, like, how you manage that lovely

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Speaker 4: meal out, if you could have done something different when

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Speaker 4: you got the takeaway, if you went to eat a

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Speaker 4: roll of chocolate and you end up eating half the block,

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Speaker 4: what you do then, So that regular coaching does provide

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Speaker 4: that immediate feedback, also that longer term feedback to change,

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Speaker 4: but also just keep you on track an accountable long

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Speaker 4: term as well. And I must say, Susie, this is

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Speaker 4: my favorite time to work with clients. I love this

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Speaker 4: winter period to work with clients because everybody hits sort

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Speaker 4: of spring and they go, oh my gosh, my jeens

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Speaker 4: are tight, nothing fits. I need to lose that five

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Speaker 4: to ten kilos I put on this year and everyone's

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Speaker 4: thinking about it. Come you know January or spring, where

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Speaker 4: as the weather warms up. But I love working with

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Speaker 4: clients through winter, and I think it's a great time

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Speaker 4: to really actively hone in on if you have those

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Speaker 4: goals of fat loss. It's a great time to link

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Speaker 4: in with a dietitian because there's not as much socializing

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Speaker 4: in winter, unlike in spring and summer, where you seem

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Speaker 4: to have something on every weekend, if not multiple times

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Speaker 4: a weekend. Winter tends to be a little bit more

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Speaker 4: quiet from a social aspect, so it is a little

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Speaker 4: bit easier from that perspective to achieve some of your

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Speaker 4: fat loss goals, and then come spring or summer where

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Speaker 4: the weather warms up, you've got a great healthy foundation

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Speaker 4: to continue to work through and build on as the

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Speaker 4: weather warms up, rather than trying to start a fat

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Speaker 4: loss program in spring, which I always think is a

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Speaker 4: lot harder. So if you've been thinking about it like

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Speaker 4: it's now, like it's June, how crazy is that? Reach

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Speaker 4: out to a dietitian somebody, particularly if your goals are

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Speaker 4: within women's health, hormones, weight loss. Make sure that dietitian

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Speaker 4: does specialize in that area, and really link in and

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Speaker 4: just see what they can offer you. Because I do

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Speaker 4: think that dune is a wonderful time during winter if

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Speaker 4: you are in Australia to actually begin to focus on

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Speaker 4: some of your health goals, because we're halfway through the

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Speaker 4: year and before we know, we're going to blink and

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Speaker 4: it's going to be November. So that's just the last

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Speaker 4: thing I wanted to say on that segment, and I

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Speaker 4: guess it leads us into a news segment, which is

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Speaker 4: something I don't think we've really covered much on the

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Speaker 4: podcast before, Susie, and we've seen more and more research

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Speaker 4: come across our desks on it, and it's really that

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Speaker 4: those endocrime disruptors, and we wanted to link it with

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Speaker 4: the type of cooking I guess utensils and pots and

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Speaker 4: pans that you're using. But I think I'll start us

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Speaker 4: back to basics because I'm sure that there are some

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Speaker 4: listeners out there who haven't really even heard about this,

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Speaker 4: or perhaps thought it was a little bit we will

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Speaker 4: wasn't sort of sure about the science behind it, but

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Speaker 4: it's becoming a real, i'll say issue, and there's a

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Speaker 4: lot more substantial research coming out about endocrime disruptors, so

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Speaker 4: what they are, and a lot of people or you'll

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Speaker 4: see it termed EDC, So endocrime disrupting chemicals, there are

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Speaker 4: essentially substances that interfere with the normal functioning of our

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Speaker 4: endocrine system, which is essentially our bodies like hormonal system.

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Speaker 4: And we know that hormones are important, Susie and I

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Speaker 4: we talk about it a lot. We go through hormonal

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Speaker 4: control within our own coaching businesses for our clients because

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Speaker 4: we know that hormones control nearly every function in our body.

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Speaker 4: They control growth, they control metabolism, hormones control reproduction, our mood,

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Speaker 4: hormones linking with our thyroid function, our fertility like so

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Speaker 4: much like, particularly if you're a woman in your sort

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Speaker 4: of late thirties forties, then we start thinking about perimenopause,

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Speaker 4: then we start thinking about menopause.

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Speaker 3: So hormones for.

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Speaker 4: Women are at the forefront of most of the things

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Speaker 4: we can do, and endocrime disrupting chemicals can actually mimic

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Speaker 4: block or interfere with different types of hormones, even at

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Speaker 4: very low and this could actually potentially lead to long

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Speaker 4: term health effects, I guess. So that's why it's a

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Speaker 4: really important discussion that we wanted to bring up on

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Speaker 4: a podcast today. Now, some of these endocrime disrupting chemicals

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Speaker 4: are probably things that you've heard of before, but you've

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Speaker 4: never really linked it to an endocrime disruptor. So a

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Speaker 4: lot of people are very aware that we shouldn't be

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Speaker 4: using just normal plastic bodels and containers. We want to

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Speaker 4: use BPA free So some of the best studied endocrime

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Speaker 4: disruptors are things.

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Speaker 3: Like BPA free plastics.

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Speaker 4: Thighlates are another one, pfase or also termed forever chemicals.

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Speaker 4: You've probably heard a lot of talk online on social

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Speaker 4: media about forever chemicals. Other types of endocrime disruptors are

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Speaker 4: things like flame retardants, so they're often found in different

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Speaker 4: types of electronics and black plastic utensils, and also certain

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Speaker 4: types of pesticides which may actually enter the food chain

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Speaker 4: at various stages. So when people, not just women, are

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Speaker 4: I guess exposed these endocrime disrupting chemicals long term, even

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Speaker 4: if it's just for really small periods of time, it

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Speaker 4: could potentially lead to things like fertility problems in both

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Speaker 4: men and women, early puberty, thyroid dysfunction, metabolic issues like obesity,

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Speaker 4: thyroid issues, insulin resistance, and maybe even potential hormone sensitive

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Speaker 4: cancers such as breast cancer and prostate cancer. And also

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Speaker 4: there's been some very small research around developmental effects and

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Speaker 4: babies and children. So the health effects are large and

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Speaker 4: you know, quite scary, and our goal with this podcast

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Speaker 4: is never to scare anybody or to put people in

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Speaker 4: that really black or white type of thinking. We just

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Speaker 4: want you to be aware of this and we want

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Speaker 4: you to do the best that you can to minimize

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Speaker 4: these types of endocrime disrupting chemicals in your household if

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Speaker 4: you have that ability. So I think it's really important

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Speaker 4: to know that this isn't we woo, this is actually science.

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Speaker 4: You know, it's backed by World Health Organization, in'spaked by

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Speaker 4: a lot of major universities, a lot of different types

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Speaker 4: of regulation agents worldwide, and there's a lot of medical

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Speaker 4: research and scientific research coming out worldwide about this. But

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Speaker 4: the really key nuance is the risk depends on your exposure.

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Speaker 4: If you go to a restaurant and they use a

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Speaker 4: certain type of cooking pan with some plastic utensils, it's

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Speaker 4: not going to automatically cause you issues. It is based

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Speaker 4: on that general exposure long term. So a lot of

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Speaker 4: these studies were linking the different types of endocrine disruptors

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Speaker 4: back to different types of chemicals found regularly in kitchenware

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Speaker 4: in different types of like your meal prep containers, your

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Speaker 4: chopping boards, what you use in terms of your pots

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Speaker 4: and your pans. So in terms of the endocrime disrupting chemicals,

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Speaker 4: they were found in a lot of kitchenware. There's a

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Speaker 4: really comprehensive study that identified over three thousand, six hundred

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Speaker 4: chemical substances from food packaging and kitchen utensils that were

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Speaker 4: present in human biological samples. Three thousand and six hundred

437
00:19:54,960 --> 00:19:58,600
Speaker 4: separate chemical substances. That's a lot, and approximately eighty of

438
00:19:58,640 --> 00:20:02,359
Speaker 4: these were classified as substances of very high concern and

439
00:20:02,400 --> 00:20:06,000
Speaker 4: actually known to be endocrime disruptors. So that was in

440
00:20:06,400 --> 00:20:10,000
Speaker 4: a lot of kitchen utensils. Another one was regarding silicon

441
00:20:10,119 --> 00:20:12,960
Speaker 4: kitchenware concerns. So there was research published in the Journal

442
00:20:13,000 --> 00:20:16,760
Speaker 4: of Science in terms of the total environmental load found

443
00:20:16,760 --> 00:20:20,359
Speaker 4: that eighty four percent of silicone rubber kitchen wear, those

444
00:20:20,400 --> 00:20:24,159
Speaker 4: eighty four percent of those items tested exhibited endocrin activity

445
00:20:24,200 --> 00:20:26,680
Speaker 4: as well. And there would also the article raised concerns

446
00:20:26,720 --> 00:20:29,920
Speaker 4: about the safety in some type of food preparation when

447
00:20:29,960 --> 00:20:33,879
Speaker 4: you're using silicone based rubber kitchenware items. Another one was

448
00:20:33,920 --> 00:20:37,280
Speaker 4: the black plastic utensils and flame retardant. So, as I mentioned,

449
00:20:37,320 --> 00:20:40,600
Speaker 4: a flame retardant is considered one of those endocrime disruptors

450
00:20:40,600 --> 00:20:42,720
Speaker 4: as well. So the research around that there were a

451
00:20:42,760 --> 00:20:45,000
Speaker 4: couple of studies that found that there were high levels

452
00:20:45,080 --> 00:20:49,480
Speaker 4: of flame retardants found in things like black plastic kitchen utensils.

453
00:20:49,480 --> 00:20:51,400
Speaker 4: So if you're cooking in your pans and you've got

454
00:20:51,400 --> 00:20:54,600
Speaker 4: some of those black plastic spoons or you know, cooking

455
00:20:54,920 --> 00:20:57,600
Speaker 4: scoops or even I think before I replaced a lot

456
00:20:57,640 --> 00:20:59,760
Speaker 4: of my stuff with stainless steel. My masher that I

457
00:20:59,840 --> 00:21:02,440
Speaker 4: use to when I boiled my potatoes i'd mashed them down.

458
00:21:02,720 --> 00:21:05,040
Speaker 4: That was a black plastic like masher that I just

459
00:21:05,080 --> 00:21:07,560
Speaker 4: bought off I don't know, Amazon, off ow did Ika

460
00:21:07,640 --> 00:21:10,080
Speaker 4: or something. It's actually gone through and I've replaced a

461
00:21:10,119 --> 00:21:13,200
Speaker 4: lot of my kitchen cooking routensils with either wood or

462
00:21:13,400 --> 00:21:16,359
Speaker 4: with stalless steel as well. So that black the flame

463
00:21:16,440 --> 00:21:19,159
Speaker 4: retardant was shown in the research to be found in

464
00:21:19,240 --> 00:21:21,760
Speaker 4: a lot of the black plastic kitchen utensils. And the

465
00:21:21,840 --> 00:21:24,520
Speaker 4: last one, which is a big one, which for many

466
00:21:24,560 --> 00:21:26,080
Speaker 4: many years up until recently.

467
00:21:26,400 --> 00:21:28,000
Speaker 3: You know, I wasn't really aware.

468
00:21:28,119 --> 00:21:30,679
Speaker 4: I personally was using a lot of non stick you know,

469
00:21:30,720 --> 00:21:34,240
Speaker 4: cooking pans. So it's the nonstick cookware and what they

470
00:21:34,280 --> 00:21:38,040
Speaker 4: call the forever chemicals. It's termed pfas and it's known

471
00:21:38,240 --> 00:21:40,480
Speaker 4: by a lot of people as forever chemicals. So this

472
00:21:40,600 --> 00:21:44,119
Speaker 4: non stick type of cookware basically has been shown to

473
00:21:44,119 --> 00:21:46,879
Speaker 4: have a lot of these forever chemicals, which they're termed

474
00:21:46,920 --> 00:21:49,840
Speaker 4: that way because they persist in the environment and they

475
00:21:49,880 --> 00:21:52,959
Speaker 4: persist in the human body, basically what they say forever.

476
00:21:53,160 --> 00:21:55,240
Speaker 4: So a lot of these forever chemicals have been linked

477
00:21:55,280 --> 00:21:58,719
Speaker 4: to various health issues, including different types of hormone disruptions

478
00:21:58,720 --> 00:22:01,120
Speaker 4: as well. So it's not to say that we want.

479
00:22:00,920 --> 00:22:03,120
Speaker 3: To scare you. We want to make you aware.

480
00:22:03,440 --> 00:22:06,960
Speaker 4: So where you have the possibility, if you can consider

481
00:22:07,040 --> 00:22:10,000
Speaker 4: changing your cookware, your pots, in your pants, particularly those

482
00:22:10,040 --> 00:22:12,919
Speaker 4: nonstick ones. Change it over to stainless steel, change it

483
00:22:12,960 --> 00:22:15,360
Speaker 4: over to cast iron or glass. If you're looking at

484
00:22:15,359 --> 00:22:17,760
Speaker 4: different types of meal prep containers. I used to use

485
00:22:17,800 --> 00:22:20,120
Speaker 4: a lot of plastic. I've slowly, in the last couple

486
00:22:20,160 --> 00:22:22,040
Speaker 4: of months, been changed, or in the last couple of years,

487
00:22:22,040 --> 00:22:24,840
Speaker 4: been changing over to glass type meal prep containers instead

488
00:22:24,880 --> 00:22:28,120
Speaker 4: of plastic, and always try to avoid reheating plastic as well,

489
00:22:28,119 --> 00:22:31,240
Speaker 4: so don't put plastic containers in the microwave. Also try

490
00:22:31,280 --> 00:22:34,080
Speaker 4: to avoid damage nonstick services. So if you've got these

491
00:22:34,119 --> 00:22:37,120
Speaker 4: nonstick pans, really the issue is when they get scratched

492
00:22:37,200 --> 00:22:40,160
Speaker 4: or damage, because that increases your risk of this forever

493
00:22:40,240 --> 00:22:44,040
Speaker 4: chemical exposure. So the minute that pan loses its nonstick coating,

494
00:22:44,160 --> 00:22:47,200
Speaker 4: the minute it gets scratched or damage at any way,

495
00:22:47,520 --> 00:22:48,800
Speaker 4: you need to be in it and you need to

496
00:22:48,840 --> 00:22:51,280
Speaker 4: get a new one because that's what increases your risk

497
00:22:51,400 --> 00:22:54,480
Speaker 4: or exposure to these forever chemicals long term. And like

498
00:22:54,560 --> 00:22:57,520
Speaker 4: I mentioned the black plastic cooking utensils, try your best

499
00:22:57,520 --> 00:23:00,679
Speaker 4: to just replace them with wooden ones or stainless steel ones,

500
00:23:00,760 --> 00:23:03,440
Speaker 4: or even if you want to those certified food grades

501
00:23:03,480 --> 00:23:05,800
Speaker 4: silicone ones. But really try to bin all of those

502
00:23:05,840 --> 00:23:08,640
Speaker 4: black plastic cooking utensils. And for a lot of our listeners,

503
00:23:08,960 --> 00:23:11,040
Speaker 4: yes there are some budget concerns, but it's a pretty

504
00:23:11,160 --> 00:23:13,240
Speaker 4: cheap thing to do. Like I understand, throwing out a

505
00:23:13,240 --> 00:23:15,560
Speaker 4: whole pan is a lot more expensive than just binning

506
00:23:15,560 --> 00:23:18,240
Speaker 4: one of your black plastic you know, spoons in replacing

507
00:23:18,240 --> 00:23:20,439
Speaker 4: that with a wooden spoon. It's a pretty budget friendly

508
00:23:20,640 --> 00:23:22,679
Speaker 4: thing that you can do over time. You don't have

509
00:23:22,680 --> 00:23:25,920
Speaker 4: to win everything all at once, but these little changes,

510
00:23:26,000 --> 00:23:28,480
Speaker 4: I guess make a big big deal. And also think

511
00:23:28,520 --> 00:23:30,880
Speaker 4: about things like your plastic cooking boards and as I mentioned,

512
00:23:30,920 --> 00:23:33,520
Speaker 4: your meal prep containers. If you can replace your boards

513
00:23:33,520 --> 00:23:36,639
Speaker 4: with wooden cooking boards and glass containers, again, that's going

514
00:23:36,680 --> 00:23:39,600
Speaker 4: to go a long way to reducing these substances like

515
00:23:39,640 --> 00:23:42,880
Speaker 4: forever chemicals long term. So it is a process. I've

516
00:23:42,880 --> 00:23:44,840
Speaker 4: certainly been doing it in my kitchen for the last

517
00:23:44,920 --> 00:23:46,800
Speaker 4: year or so. I've stopped all my pans over to

518
00:23:46,840 --> 00:23:49,439
Speaker 4: cast stainless steel or cast iron. I've tried to swap

519
00:23:49,440 --> 00:23:51,800
Speaker 4: most of my chopping boards over to wood, and I've

520
00:23:51,840 --> 00:23:54,280
Speaker 4: tried to use most of by cooking utensils as woods

521
00:23:54,520 --> 00:23:56,240
Speaker 4: or stainless steel now as well.

522
00:23:56,280 --> 00:23:57,440
Speaker 3: So take it as a process.

523
00:23:57,600 --> 00:23:59,760
Speaker 4: Go through your kitchen one by one and if you

524
00:23:59,840 --> 00:24:03,359
Speaker 4: can really try your best to start slowly replacing some

525
00:24:03,400 --> 00:24:05,000
Speaker 4: of these things or as like you know, they get

526
00:24:05,000 --> 00:24:06,600
Speaker 4: a bit older and you feel like you need to

527
00:24:06,600 --> 00:24:09,280
Speaker 4: buy some new ones. Just be aware that sometimes the

528
00:24:09,280 --> 00:24:11,520
Speaker 4: wood and the stainless steel ones are going to be

529
00:24:11,520 --> 00:24:14,760
Speaker 4: better than these black type of plastic ones long term.

530
00:24:15,000 --> 00:24:16,720
Speaker 1: I agree, and I've had to start doing the same

531
00:24:16,800 --> 00:24:19,120
Speaker 1: because I found that I had a lot of pretty

532
00:24:19,200 --> 00:24:22,919
Speaker 1: baking utensils that i'd had when I was younger, like

533
00:24:23,000 --> 00:24:26,160
Speaker 1: things like a pink bowls and pink sort of spatualists,

534
00:24:26,160 --> 00:24:27,800
Speaker 1: and when I was thinking about it, they're all plastic

535
00:24:27,880 --> 00:24:29,880
Speaker 1: as well. So I just set my husband this week

536
00:24:29,920 --> 00:24:32,960
Speaker 1: to go and replace everything with wooden ones. And yeah,

537
00:24:33,000 --> 00:24:34,840
Speaker 1: it's probably on my mind a lot more as well.

538
00:24:34,920 --> 00:24:37,240
Speaker 1: With the pants you do need to replace quite often,

539
00:24:37,560 --> 00:24:39,840
Speaker 1: and I think it just reiterates when you're.

540
00:24:39,600 --> 00:24:40,520
Speaker 2: Heating in plastic.

541
00:24:40,600 --> 00:24:43,760
Speaker 1: So any of the quick cook Rice's pasta type products

542
00:24:44,040 --> 00:24:47,080
Speaker 1: you really ideally that it'll cuts for rice, need to

543
00:24:47,119 --> 00:24:48,879
Speaker 1: take them out and if you can, I try and

544
00:24:49,000 --> 00:24:49,920
Speaker 1: heat in the glass.

545
00:24:49,960 --> 00:24:50,280
Speaker 2: Now.

546
00:24:50,640 --> 00:24:52,960
Speaker 1: I do have some La crusee or that style of

547
00:24:53,080 --> 00:24:56,000
Speaker 1: quere and particularly when it comes on a deal or

548
00:24:56,000 --> 00:24:58,040
Speaker 1: you see it heavily reduced, which you do with kitchen

549
00:24:58,040 --> 00:25:00,480
Speaker 1: products over time, having it as a goal to reduce,

550
00:25:00,840 --> 00:25:02,520
Speaker 1: and I think they and the other thing, of course

551
00:25:02,600 --> 00:25:05,600
Speaker 1: is the plastic water bottles which we have often you

552
00:25:05,640 --> 00:25:07,800
Speaker 1: know the intention of not having them, but will be

553
00:25:07,840 --> 00:25:09,920
Speaker 1: out and pick something up. So they are one of

554
00:25:09,960 --> 00:25:12,920
Speaker 1: the most common reasons that plastics leach into the water

555
00:25:13,000 --> 00:25:15,359
Speaker 1: and our bodies. So the less of those you can have,

556
00:25:15,400 --> 00:25:17,320
Speaker 1: the better. So I think it's an ongoing discussion, but

557
00:25:17,320 --> 00:25:19,280
Speaker 1: always a good reminder because these are the things we

558
00:25:19,359 --> 00:25:21,920
Speaker 1: can control when it comes to our health and well

559
00:25:21,960 --> 00:25:22,679
Speaker 1: being in general.

560
00:25:22,960 --> 00:25:25,399
Speaker 4: And I will say with the plastic water bottles, the

561
00:25:25,440 --> 00:25:27,400
Speaker 4: worst sort of thing you can do there is leave

562
00:25:27,400 --> 00:25:29,359
Speaker 4: it in a hot car, because you do get an

563
00:25:29,440 --> 00:25:31,840
Speaker 4: increased amount of these forever chemicals. If you are leaving

564
00:25:31,840 --> 00:25:34,280
Speaker 4: those plastic bottles in a car, they're heating up. You'll

565
00:25:34,320 --> 00:25:36,680
Speaker 4: notice that the plastic like it goes wrinkly, it shrinks.

566
00:25:36,720 --> 00:25:38,920
Speaker 4: That's the worst thing. If you've noticed that you've accidentally

567
00:25:38,960 --> 00:25:41,359
Speaker 4: left you've been out somewhere, even at the airport or

568
00:25:41,440 --> 00:25:43,600
Speaker 4: the park, and you've had to grab a plastic water bottle.

569
00:25:43,680 --> 00:25:45,640
Speaker 3: Like we're all human about it happens to all of us.

570
00:25:46,040 --> 00:25:47,439
Speaker 4: Have a sip of it, get your water in, and

571
00:25:47,440 --> 00:25:49,560
Speaker 4: then bid it immediately and go home and grab your

572
00:25:49,600 --> 00:25:51,720
Speaker 4: reusable drink bottle. Because the worst thing you can do

573
00:25:51,960 --> 00:25:54,400
Speaker 4: is leave these plastic water bottles in a hot environment.

574
00:25:54,640 --> 00:25:57,399
Speaker 4: It actually changes the makeup of the plastic and is

575
00:25:57,440 --> 00:25:59,120
Speaker 4: not great for our health long term.

576
00:25:59,200 --> 00:26:00,800
Speaker 3: But it is all of that process.

577
00:26:00,800 --> 00:26:03,000
Speaker 4: And I will certainly say I still use some plastic

578
00:26:03,000 --> 00:26:05,199
Speaker 4: and silicon based stuff for my kids because I'm not

579
00:26:05,200 --> 00:26:06,520
Speaker 4: going to give I've got a three year old and

580
00:26:06,560 --> 00:26:08,639
Speaker 4: a two year old. I'm not giving my small kids

581
00:26:08,760 --> 00:26:12,520
Speaker 4: glass bowls or glass containers or glass smoothie jars, because

582
00:26:12,520 --> 00:26:15,040
Speaker 4: i know exactly what's going to happen. They get to

583
00:26:15,080 --> 00:26:16,960
Speaker 4: throw it all drop, but accidentally it's got to break.

584
00:26:17,040 --> 00:26:19,120
Speaker 4: So it is a process. It's not about perfection. We're

585
00:26:19,160 --> 00:26:21,400
Speaker 4: not saying you can't have any plastic in your house

586
00:26:21,440 --> 00:26:24,760
Speaker 4: at all. It is really about just making those considerate

587
00:26:24,840 --> 00:26:27,760
Speaker 4: choices where you can, and just making a conscious effort

588
00:26:27,800 --> 00:26:30,199
Speaker 4: to slowly start phasing some of these things out of

589
00:26:30,240 --> 00:26:33,240
Speaker 4: your household and investing in some of these good stainless

590
00:26:33,240 --> 00:26:36,320
Speaker 4: steel type, reusable type drink bottles, which are great because

591
00:26:36,359 --> 00:26:38,959
Speaker 4: they insulate and they keep the water colder anyway, like

592
00:26:39,000 --> 00:26:40,919
Speaker 4: my kids, I've got the stainless steel drink bottles. I've

593
00:26:40,960 --> 00:26:43,359
Speaker 4: got a stainless storel inside, and it does have more

594
00:26:43,359 --> 00:26:46,080
Speaker 4: of a plastic type lid, but overall, I think it's

595
00:26:46,080 --> 00:26:49,440
Speaker 4: still about sixty seventy percent better than those little plastic

596
00:26:49,480 --> 00:26:51,080
Speaker 4: sort of sippy cups they had when they were a

597
00:26:51,080 --> 00:26:51,639
Speaker 4: lot younger.

598
00:26:51,720 --> 00:26:54,080
Speaker 3: So I think it's that process. Keep working on it.

599
00:26:54,080 --> 00:26:55,679
Speaker 4: It's something that for all of us, we'll just have

600
00:26:55,720 --> 00:26:58,679
Speaker 4: to keep maintaining the household long term and where we

601
00:26:58,760 --> 00:27:01,720
Speaker 4: can swapp into better alternatives slowly over time.

602
00:27:02,280 --> 00:27:04,600
Speaker 1: And I think we should say that. Unfortunately, things like

603
00:27:04,640 --> 00:27:07,440
Speaker 1: baking paper and even nonstick pans, there is a degree

604
00:27:07,440 --> 00:27:10,520
Speaker 1: of microplastics in those, you know, and so while the

605
00:27:10,640 --> 00:27:14,080
Speaker 1: celant might be okay initially, it breaks quickly, relatively quickly.

606
00:27:14,119 --> 00:27:15,560
Speaker 1: You know you're not going to have it five years,

607
00:27:15,800 --> 00:27:18,119
Speaker 1: and I think that they're still not the gold standard. Definitely,

608
00:27:18,160 --> 00:27:21,200
Speaker 1: glass and ceramic, when you can is much better because

609
00:27:21,240 --> 00:27:23,520
Speaker 1: I think sometimes wed say the baking paper in and

610
00:27:23,600 --> 00:27:25,800
Speaker 1: we put it there, and that ultimately is coated and

611
00:27:25,920 --> 00:27:27,879
Speaker 1: is still is likely to be giving some of the

612
00:27:27,920 --> 00:27:29,119
Speaker 1: love microplastics.

613
00:27:29,440 --> 00:27:29,800
Speaker 3: All right.

614
00:27:30,119 --> 00:27:32,680
Speaker 4: Next, Sestion is our soup market find of the week.

615
00:27:32,760 --> 00:27:34,760
Speaker 4: So I was cruising through Audi, which I don't do

616
00:27:34,920 --> 00:27:36,879
Speaker 4: that regularly. It's just that little bit further for me.

617
00:27:36,920 --> 00:27:39,040
Speaker 4: It's sort of a pain to get to my local one.

618
00:27:39,200 --> 00:27:41,879
Speaker 4: But I did come across these little immunity shots and

619
00:27:41,880 --> 00:27:44,160
Speaker 4: I thought, well, this is interesting. I've got two small kids,

620
00:27:44,200 --> 00:27:47,040
Speaker 4: they got a daycare. Like stuff is just rampant in

621
00:27:47,040 --> 00:27:49,679
Speaker 4: my household. It's so gross, Like this winter period is

622
00:27:49,720 --> 00:27:52,080
Speaker 4: not fun. And so I was like, if I can,

623
00:27:52,240 --> 00:27:53,760
Speaker 4: I don't even know if it works, I'm going to

624
00:27:53,800 --> 00:27:55,600
Speaker 4: give it a whirl. And I saw these immunity shots

625
00:27:55,640 --> 00:27:58,720
Speaker 4: and I was like, sign me up. So they're in Aldi.

626
00:27:58,800 --> 00:28:01,880
Speaker 4: They were the Juice but Wellness brand and they're called

627
00:28:01,920 --> 00:28:05,520
Speaker 4: Immune Vitality super Shots. So there's three shots in them.

628
00:28:05,520 --> 00:28:08,920
Speaker 4: There's sixty mills each. They're not cheap. They're six ninety

629
00:28:08,960 --> 00:28:11,280
Speaker 4: nine for a little pack of three, so you know,

630
00:28:11,680 --> 00:28:14,119
Speaker 4: budget wise, they're a bit of a stretch, but it

631
00:28:14,160 --> 00:28:16,480
Speaker 4: is It isn't something that you'd be taking every day.

632
00:28:16,520 --> 00:28:18,240
Speaker 4: I would say it's sort of if you wake up

633
00:28:18,240 --> 00:28:19,840
Speaker 4: with a bit of a sauce throat, you feel something

634
00:28:19,840 --> 00:28:21,679
Speaker 4: coming on, You've got a bigger ventor that you need

635
00:28:21,720 --> 00:28:23,120
Speaker 4: to get to in a couple of days, and you're

636
00:28:23,119 --> 00:28:25,120
Speaker 4: worried you might come down with something because you've got

637
00:28:25,160 --> 00:28:27,679
Speaker 4: you know, small daycare type kids, or you're going to

638
00:28:27,720 --> 00:28:30,959
Speaker 4: a big, you know thing with lots of people around it.

639
00:28:31,119 --> 00:28:32,879
Speaker 4: I always kind of think, look, it's probably not going

640
00:28:32,960 --> 00:28:34,399
Speaker 4: to do you any harm. Is there a ton of

641
00:28:34,440 --> 00:28:37,080
Speaker 4: research behind it? No, But I did like that this

642
00:28:37,359 --> 00:28:39,520
Speaker 4: was it was quite a potent little little shot.

643
00:28:39,600 --> 00:28:40,160
Speaker 3: Put it that way.

644
00:28:40,200 --> 00:28:43,840
Speaker 4: So six ninety nine immunity shots from Algae A three pack.

645
00:28:44,320 --> 00:28:46,640
Speaker 4: In terms of the ingredients, it was sixty six percent

646
00:28:46,680 --> 00:28:51,280
Speaker 4: orange juice, nineteen percent orange peel extract, lemon juice, seven percent,

647
00:28:51,560 --> 00:28:55,040
Speaker 4: ginger juice at seven percent, tumeric powder point four percent,

648
00:28:55,360 --> 00:28:58,560
Speaker 4: gin sing extract at point two percent, and a little

649
00:28:58,600 --> 00:29:01,440
Speaker 4: bit of added vitamin C in so good ingredient list.

650
00:29:01,680 --> 00:29:02,560
Speaker 3: And if we're thinking.

651
00:29:02,400 --> 00:29:04,120
Speaker 4: About things that we know, are you know high and

652
00:29:04,200 --> 00:29:06,600
Speaker 4: vitamin C high and antioxidants, it's got it all in

653
00:29:06,640 --> 00:29:11,240
Speaker 4: there as well. So calorie wise, eighty kilodules about twenty calories,

654
00:29:11,280 --> 00:29:14,200
Speaker 4: so very low compared to a lot of these community

655
00:29:14,240 --> 00:29:17,400
Speaker 4: type juices can be uputs of you know, thirty forty

656
00:29:17,440 --> 00:29:19,720
Speaker 4: grams of sugar. So I liked that it was more

657
00:29:19,760 --> 00:29:22,000
Speaker 4: a tiny little potent shot. You just kind of, you know,

658
00:29:22,080 --> 00:29:24,360
Speaker 4: shot back and got down and it was only about

659
00:29:24,360 --> 00:29:27,480
Speaker 4: twenty calories. So for anyone with blood sugar regulation issues

660
00:29:27,480 --> 00:29:29,760
Speaker 4: who's trying to reduce the amount of sugar in their diet.

661
00:29:29,960 --> 00:29:33,040
Speaker 4: This is probably a far better option than buying the

662
00:29:33,080 --> 00:29:35,840
Speaker 4: immune type juices that are on the market as well,

663
00:29:36,000 --> 00:29:37,880
Speaker 4: and I actually think it's a little bit more budget

664
00:29:37,880 --> 00:29:41,600
Speaker 4: friendly than buying some of the supplements that the chemist

665
00:29:41,640 --> 00:29:43,600
Speaker 4: as well, actually, because some of these supplements can easily

666
00:29:43,600 --> 00:29:46,520
Speaker 4: be twenty to thirty dollars plus. So energy wise, is

667
00:29:46,520 --> 00:29:50,600
Speaker 4: about twenty calories per shot. Protein lessener gram, fat lessener gram,

668
00:29:50,680 --> 00:29:54,240
Speaker 4: carbohydrates three point nine grams, with only three point six

669
00:29:54,240 --> 00:29:58,200
Speaker 4: of that being sugar, dietary fiber lessener gram, sodium nothing

670
00:29:58,280 --> 00:30:01,400
Speaker 4: five milligrams, and vitamin Z thirty six milligrams, which is

671
00:30:01,520 --> 00:30:04,560
Speaker 4: ninety percent of the RDI, which is great. And it's

672
00:30:04,560 --> 00:30:07,920
Speaker 4: made in Australia from at least ninety two percent Australian ingredients,

673
00:30:07,920 --> 00:30:09,720
Speaker 4: which I think is great as well. So they're sourcing

674
00:30:09,760 --> 00:30:12,880
Speaker 4: the majority of ingredients from Australia, which is wonderful.

675
00:30:12,920 --> 00:30:14,280
Speaker 3: So I like them. I just thought they were a

676
00:30:14,280 --> 00:30:15,480
Speaker 3: little bit of fun, you know.

677
00:30:15,520 --> 00:30:17,880
Speaker 4: I do appreciate they are that little bit more expensive,

678
00:30:17,920 --> 00:30:19,960
Speaker 4: but I think it's not something that I'd be recommending

679
00:30:19,960 --> 00:30:22,320
Speaker 4: for my clients all the time. But I do think

680
00:30:22,360 --> 00:30:24,240
Speaker 4: if you know, they woke up and they had a

681
00:30:24,240 --> 00:30:25,840
Speaker 4: bit of a sauce throator, they felt like they were

682
00:30:25,840 --> 00:30:28,200
Speaker 4: coming down with something. They weren't a fan of taking

683
00:30:28,240 --> 00:30:31,800
Speaker 4: supplements or tablets, or they had a big event. To say,

684
00:30:31,800 --> 00:30:33,320
Speaker 4: it was like Thursday and they had a big event

685
00:30:33,360 --> 00:30:35,120
Speaker 4: Saturday night, and they were worried they were going to

686
00:30:35,200 --> 00:30:37,080
Speaker 4: kind of get sick because they had snaunty kids in

687
00:30:37,120 --> 00:30:39,880
Speaker 4: the house. I would absolutely be say give it a go.

688
00:30:40,280 --> 00:30:41,760
Speaker 4: It's not going to hurt you. Put it that way.

689
00:30:42,160 --> 00:30:43,760
Speaker 1: I know when you sent them to me, I was like, oh,

690
00:30:43,800 --> 00:30:45,480
Speaker 1: what are you sending me out? You must be on

691
00:30:45,520 --> 00:30:47,600
Speaker 1: a tangent. And then I was like, oh, no, you're right,

692
00:30:47,600 --> 00:30:48,480
Speaker 1: they're actually quite good.

693
00:30:48,760 --> 00:30:49,560
Speaker 2: So yeah, I'm with you.

694
00:30:49,600 --> 00:30:52,920
Speaker 1: I think the amount of money people spent on ecanationa zinc,

695
00:30:53,040 --> 00:30:55,280
Speaker 1: all these things in a tablet when you're going to

696
00:30:55,280 --> 00:30:57,320
Speaker 1: be always much better to get things like your vitamin

697
00:30:57,440 --> 00:31:00,240
Speaker 1: C from fresh type foods. And this is a much

698
00:31:00,240 --> 00:31:03,240
Speaker 1: better option than having an entire juice because if I had,

699
00:31:03,320 --> 00:31:05,120
Speaker 1: if myself was coming down with a cold or my

700
00:31:05,240 --> 00:31:07,320
Speaker 1: kids where I probably would start to apply them with

701
00:31:07,360 --> 00:31:11,120
Speaker 1: some juice. Because there is evidence to show that bumping up.

702
00:31:11,120 --> 00:31:13,520
Speaker 1: The vitamin C can shorten the duration of a cold.

703
00:31:13,880 --> 00:31:16,240
Speaker 1: Not overly strong, but a little bit, so it's certainly

704
00:31:16,280 --> 00:31:18,120
Speaker 1: worth a try, so before you rush out and by

705
00:31:18,160 --> 00:31:20,440
Speaker 1: all these supplements at a chemist, I would absolutely give

706
00:31:20,520 --> 00:31:22,800
Speaker 1: juices a try. But of course they are hided in sugar,

707
00:31:22,880 --> 00:31:24,080
Speaker 1: so I think this is a great way to get

708
00:31:24,120 --> 00:31:27,080
Speaker 1: a concentrated amount. So yeah, I quite like them, So

709
00:31:27,120 --> 00:31:28,840
Speaker 1: I thought it was quite a good find at this

710
00:31:28,880 --> 00:31:31,560
Speaker 1: time of year. All right, Land, Well, to wrap us

711
00:31:31,640 --> 00:31:35,360
Speaker 1: up today, a question around cooking oils, because the question

712
00:31:35,520 --> 00:31:39,800
Speaker 1: relates to using extraversion olive oil, particularly at times when

713
00:31:39,840 --> 00:31:43,320
Speaker 1: budgets are tight, because without a doubt, as dietitians, it's

714
00:31:43,360 --> 00:31:45,840
Speaker 1: interesting because all the dieticians online, they're all of the

715
00:31:45,840 --> 00:31:48,840
Speaker 1: same opinion that extraversion olive oil, particularly astraya, is the

716
00:31:48,840 --> 00:31:51,040
Speaker 1: best type of oil for cooking. We're not paid to

717
00:31:51,040 --> 00:31:53,120
Speaker 1: say that. It's based on research in terms of the

718
00:31:53,200 --> 00:31:56,680
Speaker 1: higher in antioxidants, a better fat ratio helps to reduce information.

719
00:31:57,040 --> 00:31:59,480
Speaker 1: But it isn't inexpensive at this point. And I always

720
00:31:59,520 --> 00:32:01,800
Speaker 1: noticed that when the brands have the forty percent of

721
00:32:01,880 --> 00:32:04,640
Speaker 1: sailing bliesn't coals, they literally sell out because people are.

722
00:32:04,520 --> 00:32:05,360
Speaker 2: Really stocking up.

723
00:32:05,440 --> 00:32:08,440
Speaker 1: So you know, it can be a real temptation to

724
00:32:08,680 --> 00:32:11,920
Speaker 1: buy a vegetable oil or a spray which sort of

725
00:32:12,360 --> 00:32:15,320
Speaker 1: is not as good nutritionally but significantly cheaper. So we

726
00:32:15,360 --> 00:32:18,360
Speaker 1: completely understand that budgets off front of mind. And in

727
00:32:18,400 --> 00:32:20,360
Speaker 1: the case of extra virgin olive oil, you're not always

728
00:32:20,400 --> 00:32:22,600
Speaker 1: better to buy bulk because really you need to kind

729
00:32:22,600 --> 00:32:25,080
Speaker 1: of use it within three months because the antioxept content

730
00:32:25,160 --> 00:32:28,440
Speaker 1: is preserved. It's like a live, living food. You've got

731
00:32:28,480 --> 00:32:30,520
Speaker 1: to use it quickly. Otherwise it's no point for sort

732
00:32:30,520 --> 00:32:32,400
Speaker 1: of stocking it up. You've got to sort of renew

733
00:32:32,400 --> 00:32:35,560
Speaker 1: it quite regularly. So what I would say is that,

734
00:32:36,000 --> 00:32:38,680
Speaker 1: you know, apart from buying it when it's on sale

735
00:32:38,840 --> 00:32:40,680
Speaker 1: and keeping a couple of bottles in the dark in

736
00:32:40,680 --> 00:32:44,120
Speaker 1: the cupboard, the next best option for me would be

737
00:32:44,160 --> 00:32:46,760
Speaker 1: to save the extra virgin olive oil for the what

738
00:32:46,840 --> 00:32:50,720
Speaker 1: I'd described as top quality stuff, so when it comes

739
00:32:50,760 --> 00:32:53,560
Speaker 1: to really wanting the flavor of the oil, So for example,

740
00:32:54,280 --> 00:32:56,080
Speaker 1: I would be using it as a salad dressing because

741
00:32:56,080 --> 00:32:58,400
Speaker 1: you're going to really get the benefit of that there.

742
00:32:58,960 --> 00:33:00,960
Speaker 1: And then if I had to to sort of use

743
00:33:01,000 --> 00:33:03,760
Speaker 1: it sparingly and sort of couldn't fry in it. As such,

744
00:33:03,800 --> 00:33:06,160
Speaker 1: I probably would revert more to cooking things and say

745
00:33:06,200 --> 00:33:09,240
Speaker 1: an air fryer or steaming and things, so you're not

746
00:33:09,400 --> 00:33:12,840
Speaker 1: using as much oil in general. And then the next

747
00:33:12,880 --> 00:33:15,320
Speaker 1: best type of oil what would I say? This is

748
00:33:15,360 --> 00:33:18,000
Speaker 1: going to be controversial. If you have to sort of

749
00:33:18,040 --> 00:33:21,280
Speaker 1: really cut budgets and you really can't afford extra virgin

750
00:33:21,360 --> 00:33:24,520
Speaker 1: olive oil, I wouldn't go to a cheaper imported one

751
00:33:24,520 --> 00:33:27,360
Speaker 1: because they're generally blends and they're not as good quality.

752
00:33:27,400 --> 00:33:31,160
Speaker 1: I would probably go sunflower or canola, and using that

753
00:33:31,200 --> 00:33:33,840
Speaker 1: in moderation would be the next best option. If I

754
00:33:33,880 --> 00:33:37,000
Speaker 1: had to be sort of honest now you know, I

755
00:33:37,040 --> 00:33:39,280
Speaker 1: think that that would be my next choice, having not

756
00:33:39,360 --> 00:33:42,000
Speaker 1: thought it through in great depth, I would say use

757
00:33:42,040 --> 00:33:44,520
Speaker 1: the extraversion oli oil sparingly, but before I would use

758
00:33:44,520 --> 00:33:47,880
Speaker 1: a spray oil or an imported olive oil, I would

759
00:33:47,960 --> 00:33:50,760
Speaker 1: probably go through a sunflower or canola and again use

760
00:33:50,800 --> 00:33:51,840
Speaker 1: it in controlled amount.

761
00:33:52,680 --> 00:33:53,400
Speaker 2: What do you think, LeAnn?

762
00:33:53,720 --> 00:33:54,360
Speaker 3: I agree with you.

763
00:33:54,440 --> 00:33:57,280
Speaker 4: And since slipping the majority of my nonstick pans over,

764
00:33:57,360 --> 00:33:59,560
Speaker 4: we do cast iron now, and you have to. Anyone

765
00:33:59,560 --> 00:34:01,320
Speaker 4: who's got a cast iron pan knows you need to

766
00:34:01,360 --> 00:34:03,840
Speaker 4: season it well. And as David said to me, don't

767
00:34:03,840 --> 00:34:05,160
Speaker 4: you dare put that in the dishwasher.

768
00:34:05,280 --> 00:34:07,480
Speaker 3: You can't. You've got to clean them properly. But you

769
00:34:07,520 --> 00:34:11,960
Speaker 3: see them very strict kitchen. He takes it very seriously.

770
00:34:12,400 --> 00:34:14,320
Speaker 4: I cannot put the cast iron pans in the dishwasho

771
00:34:14,320 --> 00:34:16,239
Speaker 4: I'll get in a lot of trouble. But what we

772
00:34:16,280 --> 00:34:18,759
Speaker 4: do is we season ours with canola oil. So, like

773
00:34:18,800 --> 00:34:21,480
Speaker 4: you said, because it's not a nonstick pan, but if

774
00:34:21,480 --> 00:34:24,480
Speaker 4: you have a very well seasoned cast iron pan, it's

775
00:34:24,520 --> 00:34:25,640
Speaker 4: basically nonstick.

776
00:34:25,800 --> 00:34:28,840
Speaker 3: So we cook salmon, chicken, veggies. I did dumplings the

777
00:34:28,920 --> 00:34:29,239
Speaker 3: other day.

778
00:34:29,280 --> 00:34:31,319
Speaker 4: They stuck a little bit, but I think it's because

779
00:34:31,360 --> 00:34:32,719
Speaker 4: I had them sort of marinated and I had a

780
00:34:32,760 --> 00:34:34,680
Speaker 4: bit of sauce in there as well. So our pants

781
00:34:34,680 --> 00:34:37,200
Speaker 4: are still We got like a whole range of different sizes,

782
00:34:37,200 --> 00:34:39,000
Speaker 4: and the one I used for dumplings was a bit newer,

783
00:34:39,040 --> 00:34:41,360
Speaker 4: so it wasn't seasoned as well as the one I

784
00:34:41,400 --> 00:34:44,479
Speaker 4: normally cook our protein in, so I tend to use

785
00:34:44,760 --> 00:34:46,680
Speaker 4: just to standard canola oil to season.

786
00:34:46,719 --> 00:34:47,400
Speaker 3: I don't cook with it.

787
00:34:47,400 --> 00:34:49,160
Speaker 4: I'm not going to put a couple of table swoons

788
00:34:49,160 --> 00:34:50,839
Speaker 4: in the bottom of it and fry off. You know,

789
00:34:50,920 --> 00:34:54,200
Speaker 4: my my onional garlic, because I've got these good seasoned

790
00:34:54,239 --> 00:34:56,600
Speaker 4: cast iron pans now, so they take a lot of effort.

791
00:34:56,640 --> 00:34:59,240
Speaker 4: The seasoning process is a lot of effort in itself.

792
00:34:59,280 --> 00:35:01,759
Speaker 4: You know, heat it up till it's smoking, we season it,

793
00:35:01,800 --> 00:35:04,360
Speaker 4: We rub that oil that seasoning off, and then we

794
00:35:04,400 --> 00:35:05,359
Speaker 4: cool it down and then we.

795
00:35:05,320 --> 00:35:07,440
Speaker 3: Cook the food. So it takes a little bit more time.

796
00:35:07,480 --> 00:35:09,480
Speaker 4: I'd say it adds five to ten more minutes in

797
00:35:09,520 --> 00:35:11,680
Speaker 4: terms of our cooking time. But I feel a lot

798
00:35:11,719 --> 00:35:14,120
Speaker 4: better knowing that we've got the cast iron pans, not

799
00:35:14,600 --> 00:35:18,440
Speaker 4: the types of nonstick pans that we previously had, And

800
00:35:18,480 --> 00:35:20,400
Speaker 4: so we do use a lot of canola oil to

801
00:35:20,440 --> 00:35:22,799
Speaker 4: do that seasoning. I'm not going to use Extraversion olive

802
00:35:22,800 --> 00:35:24,719
Speaker 4: oil to do that. It costs an absolute bucket load.

803
00:35:24,920 --> 00:35:27,279
Speaker 4: And because a lot of that rubs off anyway, we're

804
00:35:27,280 --> 00:35:29,000
Speaker 4: actually not cooking in a whole lot of it's a

805
00:35:29,160 --> 00:35:32,319
Speaker 4: very very very thin layer of that conola oil. So

806
00:35:32,360 --> 00:35:34,040
Speaker 4: that's what we've got an our pantry at home. We've

807
00:35:34,040 --> 00:35:36,520
Speaker 4: got Extraversion olive oil. We've got a bit of avocado oil.

808
00:35:36,560 --> 00:35:38,239
Speaker 4: I've got a bit of sesame oil. If I'm doing

809
00:35:38,280 --> 00:35:41,160
Speaker 4: more like an Asian flavored dish, and I've got canola oil.

810
00:35:41,200 --> 00:35:44,440
Speaker 4: They're probably the four oils in my pantry at the moment,

811
00:35:44,520 --> 00:35:46,279
Speaker 4: so that would be my next pick of budget. Was

812
00:35:46,320 --> 00:35:48,640
Speaker 4: really a concern would be canola oil because it's not

813
00:35:48,680 --> 00:35:51,560
Speaker 4: as rich in antioxidants as extraversion olive oil, but it

814
00:35:51,640 --> 00:35:54,000
Speaker 4: is still a better choice than a lot of blended

815
00:35:54,160 --> 00:35:55,840
Speaker 4: vegetable oils or seed oil.

816
00:35:55,920 --> 00:35:57,880
Speaker 3: So I'm lucky you. I think a lot of people aren't.

817
00:35:58,120 --> 00:36:00,360
Speaker 4: Probably there's a lot of talk online o conola oils

818
00:36:00,400 --> 00:36:02,279
Speaker 4: all for but if you get a straight canola oil,

819
00:36:02,280 --> 00:36:05,560
Speaker 4: it is far better than a blended vegetable oil. So

820
00:36:05,640 --> 00:36:07,879
Speaker 4: for me, I think it's about the pan that you use.

821
00:36:08,239 --> 00:36:10,239
Speaker 4: And you know, previously years ago, I would have said

822
00:36:10,239 --> 00:36:12,080
Speaker 4: get a nonstick pan. It's fine that way you don't

823
00:36:12,120 --> 00:36:14,640
Speaker 4: have to use oil. But I've certainly changed my tune

824
00:36:14,640 --> 00:36:16,920
Speaker 4: now that I know about these endocrime disruptors and the

825
00:36:17,040 --> 00:36:19,839
Speaker 4: forever chemicals. I'm not a huge fan of recommending non

826
00:36:19,920 --> 00:36:21,920
Speaker 4: stick pans at all. I'm a big fan of saying

827
00:36:21,920 --> 00:36:24,479
Speaker 4: cast iron season it well, and that way you won't

828
00:36:24,480 --> 00:36:26,239
Speaker 4: have to use a lot of oil, if any, in

829
00:36:26,280 --> 00:36:27,600
Speaker 4: your cooking at all. All.

830
00:36:27,680 --> 00:36:30,160
Speaker 1: Rightly, Ane, Well, we are going on retreat in the

831
00:36:30,160 --> 00:36:33,200
Speaker 1: near future, coming to the end of October beginning of

832
00:36:33,200 --> 00:36:35,880
Speaker 1: over November, we are returning to the gorgeous Kingsklik with

833
00:36:35,920 --> 00:36:39,040
Speaker 1: a group of our ladies, where you will have a

834
00:36:39,120 --> 00:36:42,239
Speaker 1: nutrition consult with LeAnn and myself. They'ble to participate in

835
00:36:42,320 --> 00:36:45,200
Speaker 1: amazing pilates and yoga daily. We have a state of

836
00:36:45,239 --> 00:36:49,840
Speaker 1: the art resort and food menus prepared for you guys,

837
00:36:50,280 --> 00:36:53,839
Speaker 1: and plenty of education seminars, particularly on hormones, women and

838
00:36:54,400 --> 00:36:56,520
Speaker 1: food management in the household. So we've got a few

839
00:36:56,560 --> 00:36:58,839
Speaker 1: spots left and we would love to see you there.

840
00:36:58,880 --> 00:37:00,400
Speaker 1: So if you need a break from the family and

841
00:37:00,440 --> 00:37:03,359
Speaker 1: all those around you, just email us at admin at

842
00:37:03,400 --> 00:37:05,600
Speaker 1: the Nutritioncouch dot com and we can send you all

843
00:37:05,600 --> 00:37:08,600
Speaker 1: the details and if not, keep eating well and we'll

844
00:37:08,600 --> 00:37:10,960
Speaker 1: see you next week for the regular weekly drop of

845
00:37:11,000 --> 00:37:11,839
Speaker 1: the Nutrition Couch.

846
00:37:11,920 --> 00:37:13,719
Speaker 3: Thanks for listening, Hello great les.