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Speaker 1: Hi, I'm Leanne Wood 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: Austray's leading dieticians, bringing you everything that is new in

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

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Speaker 1: Nutrition Couch. Today, we're chatting about the media trend of

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Speaker 1: volume eating and how it can assist you to lose weight.

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Speaker 1: Our client case study of the week is about gluten

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Speaker 1: free diets and cross contamination, and on our most popular segment,

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Speaker 1: the supermarket Product of the Week, we discuss the five

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Speaker 1: er one bars and in our final segment with our

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Speaker 1: listener question by chatting all things condiments and healthy sources,

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Speaker 1: what are the best options to use when you're trying

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Speaker 1: to lose weight? Will be healthy?

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Speaker 2: But before we start today, Leanne, you've announced some pretty

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Speaker 2: big news this week.

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Speaker 1: I have Susie and listeners for the Nutrition Cats. We

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Speaker 1: are expecting a baby. It's been pretty hard to hide,

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Speaker 1: but there it is.

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Speaker 2: So how give the full story? How many weeks do you?

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Speaker 2: When's the dew date? What do we know so far?

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Speaker 1: So we're seventeen weeks? It is a Christmas baby. We

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Speaker 1: we actually I won't reveal the agenda just yet, because

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Speaker 1: I'm yet to post that on social Susie. But it's

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Speaker 1: jew Bubby Pitt is Jew on December twenty second, So

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Speaker 1: may or may not be a Christmas baby. May Or

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Speaker 1: may not come a little bit earlier, a little bit

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Speaker 1: later for my sake, So I hope it's, you know,

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Speaker 1: a few days earlier that we can have a nice

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Speaker 1: rose on Christmas Day. I've been doing Dried Your Life

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Speaker 1: for multiple months now, Susie.

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Speaker 2: That's hilarious because I think back now we can share

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Speaker 2: this with our listeners. So probably about four or six

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Speaker 2: weeks ago, we hopped on our regular weekly chat and

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Speaker 2: I looked at Leanne and I said, oh, you look

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Speaker 2: I don't know if I set up you look quite crap,

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Speaker 2: but I said, you look tired. Yeah, and then and

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Speaker 2: then it was just like the next week, you told

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Speaker 2: me that you're pregnant. So I had to laugh because

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Speaker 2: I usually am pretty good with people when things change.

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Speaker 2: So I feel like if I had been and actually

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Speaker 2: seeing you in Brisbane, I would have been right onto it.

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Speaker 2: And I have noticed that online your belly has not

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Speaker 2: been showing as often as it has been. But we

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Speaker 2: will keep everyone updated with the bump picks, because I

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Speaker 2: am obsessed with those kind of images. I know that

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Speaker 2: I had my twins five years ago and I love

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Speaker 2: nothing more than talking babies and pregnancy. But I have

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Speaker 2: to say, you've been very, very calm and relaxed. I

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Speaker 2: hope this is a sign of what motherhood has in

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Speaker 2: store for you. Thank you well.

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Speaker 1: Very calm and relax but also sort of very quiet

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Speaker 1: on socialist people. I've been getting messages being like, are

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Speaker 1: you okay? Or I had a big break in my

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Speaker 1: podcast and I don't think I've posted a TikTok video

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Speaker 1: for about three months now. I was just the fatigue,

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Speaker 1: Oh my goodness, Like no one tells you about the

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Speaker 1: fatigue in the first couple of months, and for me,

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Speaker 1: it lasted right through it nearly sixteen weeks. Like I

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Speaker 1: remember everyone's saying you'll feel so much better by week twelve,

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Speaker 1: and I just remember like week twelve going by week thirteen,

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Speaker 1: week fourteen, and I was like, oh man, will this

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Speaker 1: ever end? And I don't think I've ever experienced that,

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Speaker 1: Like it's just felt like my brain wouldn't work. And

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Speaker 1: I'm sure all the mum's out there know what I mean,

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Speaker 1: but I mean I've been tired before, like so tired

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Speaker 1: that I need to point to the nat but this

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Speaker 1: is just a whole nother level. I couldn't think, I

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Speaker 1: couldn't process things. Oh, it was ridiculous. But coming out

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Speaker 1: of that now feeling a little bit better in week seventeen,

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Speaker 1: which is nice.

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Speaker 2: But you haven't been feeling sick, have you, Like you've

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Speaker 2: been feeling apart from the fatigue, you haven't been feeling unwell.

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Speaker 1: Yeah. Up until about week nine, I did have sort

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Speaker 1: of on and off nausea. Never threw up once, which

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Speaker 1: was good. But the way to combat that I did

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Speaker 1: was just constantly eat. So I put on a couple

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Speaker 1: of extra kilos in the first trimester, but I was

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Speaker 1: just constantly snacking on anything that I could get my

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Speaker 1: hands on, carb wires because I felt like when I

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Speaker 1: didn't eat, I felt the nausea was a lot worse.

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Speaker 1: So for me, eating actually helped it. Whereas I know

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Speaker 1: for a lot of people they're the complete opposite. They

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Speaker 1: can't eat a thing. But for me, just the constant

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Speaker 1: snacking and the constant grazing actually really helped the nausea.

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Speaker 1: And I had this weird metallic taste in my mouth

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Speaker 1: as well, that everything just tasted so off, everything so weird.

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Speaker 1: I couldn't even bear this sort of eating protein for

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Speaker 1: the first probably couple of months. So I'm sort of

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Speaker 1: glad that I can actually enjoy my salmon and salad

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Speaker 1: again and actually get enjoyment from those sorts of meals,

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Speaker 1: because for a little while there, it was kind of

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Speaker 1: like peanut butter on toast. I think I had two

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Speaker 1: hundred noodles a couple of times because I just wanted

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Speaker 1: that saltiness. I just craved salt and carbs in the

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Speaker 1: first few months. So I'm back to more balanced nutrition

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Speaker 1: and balance eating these days, which is nice.

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Speaker 2: I remember when I used to have clinic. I felt

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Speaker 2: very unwell for the first fourteen weeks, and then the

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Speaker 2: nausea I just relieved very quickly. But I remember when

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Speaker 2: I was in clinic with clients, I wouldn't feel sick

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Speaker 2: because I was engaged with them, and then the minute

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Speaker 2: I would finish, I would feel this terrible illness and

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Speaker 2: I would get cheesels like so disgusting. Now a packet

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Speaker 2: of cheese was, and I would like suck a cheesel

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Speaker 2: at a time just to try and set all my stomach.

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Speaker 2: So these examples are probably resonating with a lot of

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Speaker 2: our listeners. And we're very excited to bring you the

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Speaker 2: journey of Leanne's baby over the next few months. So

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Speaker 2: we'll be sure to post regular updates. But a big

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Speaker 2: congratulations from the Nutrition Couch family. We're so excited and

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Speaker 2: we're so thrilled and we can't wait to share this

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Speaker 2: journey with you.

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Speaker 1: So fantastic news. Yeah, excited to finally share it with everybody.

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Speaker 1: It's been nice. So see, how do week been going soever?

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Speaker 2: Well, we do record this podcast a little bit in advance,

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Speaker 2: you may have noticed, just to make sure we always

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Speaker 2: have an episode for our listeners every Sunday. So we

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Speaker 2: are now recording and it is locked down in Sydney.

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Speaker 2: I've had a nice galvan up to Queensland for three weeks.

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Speaker 2: I was very lucky to escape, mind you, I kept

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Speaker 2: it on the low because I felt so bad that

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Speaker 2: so many of my friends were here with kids in lockdown.

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Speaker 2: So we've had the first morning of homeschooling today. I

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Speaker 2: think the twins have got an attention span of about

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Speaker 2: five minutes. I'm not sure if that's normal for five

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Speaker 2: year olds. And now I've sent them out with their

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Speaker 2: father to do some nature inquiry. But it's safe to

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Speaker 2: say we're going to be here a good few weeks,

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Speaker 2: I would say, which is also putting off our opportunities

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Speaker 2: to get together and do some planning and have some photos,

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Speaker 2: which is highly inconvenient. But at the moment we're all

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Speaker 2: just trying to hold tight and get through it. But

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Speaker 2: it does give me a lot of timely and to

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Speaker 2: brainstall ideas because people are spending a lot of time

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Speaker 2: at home cooking and shopping. It actually is quite opportune

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Speaker 2: for our industry where people are interested in nutrition are

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Speaker 2: often doing a lot for their health at this time.

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Speaker 2: So pros and cons, really pros and cons. But yeah,

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Speaker 2: we'll see how we go.

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Speaker 1: Yeah, and we're thinking of you. Sydney stays strong, and

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Speaker 1: I agree. I've got a couple of clients in Sydney

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Speaker 1: at the moment and they're saying it's actually been easier

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Speaker 1: to sort of meal prep and get their grocery list

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Speaker 1: together and stay on track in terms of like regular

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Speaker 1: eating and regular snacking because they've just got more time

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Speaker 1: up their sleeves from not having to do that. Our

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Speaker 1: long commute back and forth to work each day or

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Speaker 1: dropping the kids off. You know, that does take up

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Speaker 1: a significant portion of the day. So if you're listening

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Speaker 1: and your own lockdown, try to find the silver lining

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Speaker 1: and if you've got some extra time in your day,

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Speaker 1: use that for a positive benefit, like do a little

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Speaker 1: bit of meal prep right out a shopping list, do

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Speaker 1: some healthy cooking with the kids, get outside and go

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Speaker 1: for a walk. I mean, there's so many benefits and

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Speaker 1: silver linings to something as negative as a lockdown, isn't there.

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Speaker 2: One hundred percent? And I can't stress that enough that

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Speaker 2: using that time, the extra time we have at home

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Speaker 2: to be physically active and making sure that you're not

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Speaker 2: only getting up regularly from the desks, but you're getting

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Speaker 2: at least ten thousand, if not more steps each day.

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Speaker 2: Not only is important for psychological health to be outdoors

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Speaker 2: and get some vitamin D, but use that time wisely.

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Speaker 2: And it's interesting to see clients. Some of them will

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Speaker 2: absolutely do that and see this as an opportune time

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Speaker 2: to focus on health and well being, and others will

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Speaker 2: spend it feeling upset and cranky, And really, I really

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Speaker 2: encourage my clients to channel that energy into positive and

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Speaker 2: I've got a whole lot of online clients at the

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Speaker 2: moment doing really, really well because they have this extra

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Speaker 2: time for meal prep and to really focus on themselves

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Speaker 2: and their health and fitness. So from our perspective, it's

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Speaker 2: not always a bad thing being in lockdown, but we

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Speaker 2: don't want to take away from those who are struggling,

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Speaker 2: so where our thoughts are with you, definitely.

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Speaker 1: But my biggest TIPSOOS is always to focus on what

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Speaker 1: is in our control. We spend so much time being

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Speaker 1: so upset and angry and annoyed at things that at

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Speaker 1: the end of the day we have no control around.

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Speaker 1: We can't control if we go into lockdown. We can't

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Speaker 1: control how many cases Australia is having world onde. What

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Speaker 1: we can control is the good food that we put

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Speaker 1: into our body, how much movement we're getting, the positive

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Speaker 1: things we're focusing on, if we're doing gratitude, if we're

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Speaker 1: doing meditation. So, I mean, mental health isn't really one

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Speaker 1: of those things we can control as such, but there

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Speaker 1: are you know, daily habits and behaviors that we can

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Speaker 1: do that may help us improve our mental health at

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Speaker 1: the end of the day.

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Speaker 2: Hundred pcent and I had to laugh because the school

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Speaker 2: suggested that we dress the kids in their uniform each day,

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Speaker 2: and I thought, don't be ridiculous. I am more washing washing.

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Speaker 2: Are you happy your mind? So I look at the

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Speaker 2: glass half forms, thinking, oh good, I don't have to

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Speaker 2: do the uniforms. I don't have to pack the lunches.

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Speaker 2: I thought it was fantastic. So a lot of it

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Speaker 2: is to do with mindset one hundred percent.

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Speaker 1: Yeah, and if your kids are staying in their pjs

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Speaker 1: all day, there is zero judgment from us here.

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Speaker 2: That's so true.

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Speaker 1: All right, Suzie, let's chat about what's turning in the

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Speaker 1: media this week. So I came across a really great

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Speaker 1: article on volume eating. And for some people, volume eating

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Speaker 1: might be a newer concept, but as dieticians, it's something

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Speaker 1: that we've been talking about, oh for years. And this

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Speaker 1: article was titled Experts explain how volume eating can help

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Speaker 1: you lose weight while still feeling full, And I thought

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Speaker 1: that was a really interesting thing to talk about. It

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Speaker 1: was getting quite a lot of comments that was gaining

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Speaker 1: a bit of traction in the media. I think it's

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Speaker 1: everybody wants to know, you know, what's the next best

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Speaker 1: thing they can do to lose weight? And actually not

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Speaker 1: feel like they're starving. So I guess the concept of

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Speaker 1: volume eating is based on the Ultimate Volumetrics diet, who

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Speaker 1: are by a nutrition scientists called Barbara Roles, and it

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Speaker 1: essentially just encourages people to fill up on foods that

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Speaker 1: are what we call high volume but low in calories,

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Speaker 1: so things like fruits and vegetables and soups and whole grains,

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Speaker 1: and then we're going to try and limit portions of

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Speaker 1: higher density foods, so foods at a high calorie but

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Speaker 1: low volume. And because these high volume foods contain more water,

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Speaker 1: they contain more fiber, they contain less calories, where it

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Speaker 1: help us to stay full of for longer and also

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Speaker 1: aid with weight loss. So I mean, it kind of

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Speaker 1: sounds like a foolproof plan for weight loss, doesn't Susie.

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Speaker 1: What are your thoughts on volume eating? I personally am

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Speaker 1: a huge fan of volume eating.

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Speaker 2: Now, Barbara Rolls has been the guru of this area

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Speaker 2: for I want to say thirty years. I think she

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Speaker 2: released her first book and it's probably been revised several

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Speaker 2: times since then because she did a huge number of

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Speaker 2: studies going back many years now looking at the effect

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Speaker 2: of bulking up food and basically preaching a message of

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Speaker 2: eating more, not less, because traditionally dieticians have been focused

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Speaker 2: on what we shouldn't be eating, so eat less of

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Speaker 2: that and not that, and avoid this and cut back

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Speaker 2: on that, which we know from psychological research actually reduces

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Speaker 2: our neural pathways, so we're thinking in a reductionist way

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Speaker 2: as opposed to looking for opportunities. So psychologically, a volumetric approach,

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Speaker 2: which is looking for high nutrient density but low calorie

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Speaker 2: density foods, is a very smart way of priming people

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Speaker 2: to eat more and fill their plate first. And the

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Speaker 2: easiest way I can think of describing it is, whenever

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Speaker 2: you're building a meal, you put mostly on the plate

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Speaker 2: things that are low calorie. So in the case of

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Speaker 2: meal morning breakfast, for example, filling it up a lot

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Speaker 2: more with low calorie foods like your berries and whole

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Speaker 2: grain oats and low fat milk to get a lower

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Speaker 2: calorie load than things that have got a much higher

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Speaker 2: energy density. If you were using a lot of things

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Speaker 2: like say full cream milk or full fat yogurt, or

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Speaker 2: a more processed granola cereal that had a lot more

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Speaker 2: calories or heavier porche of high calorie fruits, so these

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Speaker 2: simple swaps, but visually it looks really appealing because not

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Speaker 2: only does it look like a volume of food, but

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Speaker 2: they're often fresh hold, natural whole foods, which are brightly

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Speaker 2: colored and look really good on the plate. And if

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Speaker 2: you look at dietitians feeds on Instagram, that's what they do.

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Speaker 2: They're generally promoting a volumetrics approach to diet, and so

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Speaker 2: you get to have a lot more so you don't

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Speaker 2: feel deprived. And the biggest thing that my clients say

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Speaker 2: when we go through their diets is they've never eaten

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Speaker 2: so many serves of vegetables each day, and they're full,

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Speaker 2: they're digestive systems working well. The plates are brightly colored,

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Speaker 2: and so it's a very positive nutrition message, but also

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Speaker 2: ticking the boxes on all the things leand that we're

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Speaker 2: wanting to do with our clients, which is about having

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Speaker 2: more fiber and having fewer calories and enjoying your meals

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Speaker 2: and making balanced whole meals. So I don't think you'd

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Speaker 2: find a dietitian out there who isn't a massive fan

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Speaker 2: of volumetrics because it's such a positive message about health

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Speaker 2: and food and nutrition in general.

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Speaker 1: And I just found it so interesting that the meat

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Speaker 1: had picked this up almost like a new diet trend.

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Speaker 1: But it's something that like dieticians have been pridging eat

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Speaker 1: more damn vegetables for like what the last hundred years,

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Speaker 1: And it's funny that the media's picked this up and

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Speaker 1: spun this in a way that it's new and it's trendy.

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Speaker 1: So I thought we can jump with this, Susie. Any

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Speaker 1: opportunity we have to promote more vegetables is okay by me.

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Speaker 1: And I guess to give you an example, I actually

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Speaker 1: had a really great volume dense lunch. So we actually

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Speaker 1: had tacos for dinner last night, and we bought the

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Speaker 1: taco kit where there were I think like eight or

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Speaker 1: ten shells in it or something, So we ate all

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Speaker 1: the shells for dinner last night, and I had leftover

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Speaker 1: mintce and beans. I had a ton of leftover salad

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Speaker 1: and a bit of leftover salsa as well. So for

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Speaker 1: lunch today, I just essentially built a taco salad bowl.

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Speaker 1: So I had just this enormous amount of like there

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Speaker 1: so much lettuce and baby spinach left, had a little

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Speaker 1: bit of tomato, I had some cucumbers, some grated carrot left.

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Speaker 1: I bought my mints and beans in the middle and

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Speaker 1: I covered it with a bit of saltza and a

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Speaker 1: little bit of sour cream that was left over, and

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Speaker 1: that was for my lunch. And I was like, oh,

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Speaker 1: I don't really have any taco shells or corn chips left,

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Speaker 1: but if I want, I can go and get something afterwards,

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Speaker 1: have a bit of food or something for my carb serve.

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Speaker 1: But I was so full after that that I think

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Speaker 1: two hours later, I'm still trying to digest my lunch

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Speaker 1: because of all that salad. And it took me about

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Speaker 1: forty five minutes to eat to chew down all of

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Speaker 1: that salad as well. And that's the other benefit of

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Speaker 1: volume eating is that I guess it essentially helps with

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Speaker 1: mindfulness without you even really knowing that or recognizing that.

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Speaker 1: I guess because it takes so long to chew down

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Speaker 1: all of that salad and all of that fiber, that

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Speaker 1: you naturally eat so much slower, you nctually pay that

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Speaker 1: little bit more attention to your food, and because you're

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Speaker 1: eating slower, your body takes more time to digest it.

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Speaker 1: You feel full of the longer. So there's so many

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Speaker 1: benefits of volume eating all around. I really couldn't think

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Speaker 1: of one negative unless you had a specific health condition

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Speaker 1: where your digestion was super, super slow and you actually

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Speaker 1: had to eat really you know, a lot of small meals,

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Speaker 1: or you had to get things out of your stomach

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Speaker 1: quite quickly, you've had some sort of soger in your

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Speaker 1: intestines or something like that. But I think for the

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Speaker 1: majority of healthy people, volume eating is something we should

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Speaker 1: all get behind.

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Speaker 2: And the mince is a perfect example because if I

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Speaker 2: was cooking mints, if I had five hundred grams of

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Speaker 2: extra leine beef minutes, and I always just spend on

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Speaker 2: real lean protein, the extraleine chicken, mints or even pork

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Speaker 2: that you could all find in extratrim varieties. Now I

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Speaker 2: just will make a point about that, actually because I

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Speaker 2: got frustrated at AUDI last week because they don't label

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Speaker 2: the fat content of their mints, which I don't think

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Speaker 2: is appropriate. Whereas I find in woolies and coals you

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Speaker 2: can find the extraline pork, chicken and beef mince. So

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Speaker 2: definitely spend on that. But when I'm cooking five hundred

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Speaker 2: grams of mince, I add to it onion, mushroom, grated zucchini,

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Speaker 2: grated carrot, sometimes celery, and often some kidney beans as well.

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Speaker 2: So that five hundred grams of mintce is not one

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Speaker 2: meal for my family, it's absolutely two, and probably three

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Speaker 2: if I'm also incorporating a lunch meal. So that is

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Speaker 2: a very simple way whenever you've got any kind of

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Speaker 2: protein or heavier ingredient, just diluting it with vegetables right

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Speaker 2: through it. And if we walk through a day in

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Speaker 2: the life of volume eating, we've spoken about the oats

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Speaker 2: in the morning, but you could also add a vegetable

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Speaker 2: juice in, so maybe a beetroot, celery, carrot juice. If

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Speaker 2: you had a juicer instantly, that increases the overall bulk

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Speaker 2: of food going through your stomach. We were looking at snacks

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Speaker 2: through the day. Rather than just reaching for a protein

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Speaker 2: bar or a nut bar, you would have a couple

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Speaker 2: of cups of cut up celery, cucumber, tomatoes that would

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Speaker 2: go with it. And feel free to chime in at

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Speaker 2: any time with any of your ideas. Land or if

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Speaker 2: you're making a protein smoothie in the morning, you would

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Speaker 2: bulk it up with some extra perhaps cucumber through it.

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Speaker 2: Or spinach leaves or kale. You wouldn't necessarily even notice

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Speaker 2: that they were there. But again, it's giving that bulk

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Speaker 2: and that fiber aspect that's going through your gut and

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Speaker 2: solding the digestion at lunch, as you spoke about that,

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Speaker 2: veggies through any of the meals you're having, or adding

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Speaker 2: an entire soup to that, and then of course for dinner,

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Speaker 2: we want at least the two to three cups of

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Speaker 2: salad or vegetables, or start with an entree of salad,

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Speaker 2: or end the meal with a little bit of Greek

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Speaker 2: yogurt and loads of berries and passion fruit. And you

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Speaker 2: have literally doubled or even tripled the volume of food

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Speaker 2: that's moving through your digestive system for maybe a couple

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Speaker 2: of hundred calories max. For that entire day. And you

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Speaker 2: probably wouldn't even count them if the bulk or those

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Speaker 2: was low calorie salad and vegetables, because the actual process

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Speaker 2: of digestion compared to the calorie contents is relatively insignificant.

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Speaker 1: Couldn't agree more? Yeah, No, I think volume eating is

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Speaker 1: something that everybody can can get behind.

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Speaker 2: And I might do a shout out. We don't usually

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Speaker 2: shout out, but I'll shout out to the moving dietitian

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Speaker 2: Paula Norris because she does some of the best volumetric

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Speaker 2: eating models and recipes and images on Instagram. So the

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Speaker 2: moving dietitian, I think is a great person to follow

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Speaker 2: for more ideas. I haven't seen anyone do volumetrics eating

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Speaker 2: better than she does, So shout out to Paula. She's

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Speaker 2: a great dietitian doing some great things down there in Melbourne.

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Speaker 1: And she's also a.

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Speaker 2: Mum of twins. She's a number of twins, so hats

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Speaker 2: off to her, So give her a follow if you're interested,

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Speaker 2: because some really great other ideas on top of what

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Speaker 2: we do around how to build volumetrics eating into your

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Speaker 2: own into your own diets. All right, So moving on,

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Speaker 2: this is a topic of huge interest to me because

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Speaker 2: I specialize in weight management, I specialize in hormonal control,

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Speaker 2: a bit of pediatrics. I don't do a lot of

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Speaker 2: food allergy and intolerance, and the girls I work with

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Speaker 2: in Sydney really specialize and this is where as do you.

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Speaker 2: So I found your case study was so fascinating because

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Speaker 2: you had a client who came through who was a

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Speaker 2: diagnosed ciliac, which is very different from being gluted intolerant

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Speaker 2: or having intolerance to wheat. But you identified that she

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Speaker 2: was experiencing cross contamination in her diet when she shouldn't

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Speaker 2: have been and didn't realize. Now, I get asked all

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Speaker 2: the time about gluten free diets, particularly on social media,

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Speaker 2: so this is a great topic I thought to chat

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Speaker 2: about specifically in relation to your case study, and also

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Speaker 2: just talking about gluten free eating in general, because it's

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Speaker 2: such a huge area and we've had a lot of

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Speaker 2: questions come through on our Instagram the Nutrition Couch podcast,

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Speaker 2: So give us a follow if you're not already about

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Speaker 2: this area. So give us some insight into your clients

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Speaker 2: specifically and her diagnosis and how you identified that she

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Speaker 2: was getting cross contamination.

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Speaker 1: Yeah, so she'd been a long term celiac I think

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Speaker 1: from a memory seven eight nine years like, had been

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Speaker 1: diagnosed quite young, had the biopsy, so you know, proper

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Speaker 1: diagnosis wasn't just something that her GP went oh, I

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Speaker 1: think you you know, may have a problem with gluten.

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Speaker 1: She had the proper biopsies came back definite celiac, and

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Speaker 1: the best of her knowledge, she was being one hundred

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Speaker 1: percent compliant with her gluten free diet. So she came

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Speaker 1: to me. Within my coaching services, I worked with women

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Speaker 1: on fat loss, we work on emotional eating, and we

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Speaker 1: work on gutthal So all three of those issues were

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Speaker 1: things that she was having troubles with and I thought

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Speaker 1: for her, she was having a lot of symptoms from

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Speaker 1: a gut house perspective, a lot of diarrhea, a lot

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Speaker 1: of bloating. She had really really low iron levels, and

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Speaker 1: that sort of just set the red flag off in

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Speaker 1: my mind. We thought, all right, let's just start with

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Speaker 1: the gut house stuff, get that sorted out, then we

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Speaker 1: can focus on the fat loss, and drilled down to

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Speaker 1: some of the psychology behind emotional eating and that sort

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Speaker 1: of thing. So for what I picked up, she had

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Speaker 1: been a long term celiac. She'd been one hundred percent

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Speaker 1: gluten free as much as she could or as much

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Speaker 1: as she knew. How she wasn't going and having a

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Speaker 1: pie when she went to the football, or you know,

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Speaker 1: occasionally just have some bread when she felt like it.

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Speaker 1: She was basically one hundred percent compliant, hadn't had gluten

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Speaker 1: in you know, seven eight nine years. So when she

434
00:18:59,800 --> 00:19:02,760
Speaker 1: was originally diagnosed, she went and saw a Natcha path,

435
00:19:02,920 --> 00:19:04,680
Speaker 1: so not a dietitian, but a Natchura path. So the

436
00:19:04,760 --> 00:19:07,399
Speaker 1: natchalpath explained to her all of these foods contained gluten,

437
00:19:07,520 --> 00:19:10,800
Speaker 1: but never once went through what cross contamination was. My

438
00:19:10,880 --> 00:19:12,680
Speaker 1: client did a lot of social eating. She ate it,

439
00:19:12,760 --> 00:19:14,840
Speaker 1: add a lot of cafes. She always checked the menus,

440
00:19:14,880 --> 00:19:18,280
Speaker 1: only ordered gluten free options. Would love to get nothing

441
00:19:18,280 --> 00:19:19,800
Speaker 1: more than a cake or something like that from a

442
00:19:19,800 --> 00:19:22,320
Speaker 1: bakery on the weekend, always the gluten free option of

443
00:19:22,520 --> 00:19:25,520
Speaker 1: whatever was available at the cafe, and as much as

444
00:19:25,560 --> 00:19:27,600
Speaker 1: she was able to, she read food labels, but her

445
00:19:27,680 --> 00:19:30,760
Speaker 1: understanding about food labeling wasn't great. So there was a

446
00:19:30,800 --> 00:19:34,120
Speaker 1: few different things going on here. Firstly, she wasn't aware

447
00:19:34,119 --> 00:19:38,600
Speaker 1: about cross contamination, so she lived with her boyfriend and

448
00:19:38,760 --> 00:19:40,680
Speaker 1: they lived with another couple as well in the house.

449
00:19:40,720 --> 00:19:43,680
Speaker 1: So in the household they shared things like the butter container,

450
00:19:43,840 --> 00:19:47,359
Speaker 1: the vegimite bottle. They shared a toaster. So with cross contamination,

451
00:19:47,520 --> 00:19:50,400
Speaker 1: even the smallest amount of gluten, if you put your

452
00:19:50,400 --> 00:19:53,000
Speaker 1: gluten free toast into the same toaster that somebody's put

453
00:19:53,040 --> 00:19:56,359
Speaker 1: their wheat containing toast into, that can cause a reaction

454
00:19:56,440 --> 00:19:59,800
Speaker 1: in somebody with Celiac disease, whether or not you're symptomatic.

455
00:20:00,000 --> 00:20:01,560
Speaker 1: I think this is the hardest part for a lot

456
00:20:01,560 --> 00:20:05,000
Speaker 1: of diagnosed Celiacs to understand, because you've got two camps

457
00:20:05,000 --> 00:20:07,399
Speaker 1: of CELX. You've got those that are very symptomatic and

458
00:20:07,440 --> 00:20:10,600
Speaker 1: those that don't really experience symptoms at all. And maybe

459
00:20:10,600 --> 00:20:13,080
Speaker 1: it was an accidental pickup or a pickup because a

460
00:20:13,160 --> 00:20:15,800
Speaker 1: family member had celiac disease and they got diagnosed. But

461
00:20:15,840 --> 00:20:18,000
Speaker 1: because they're not symptomatic, it's very hard for them to

462
00:20:18,080 --> 00:20:21,720
Speaker 1: understand the damage they're doing at that intestinal level when

463
00:20:21,720 --> 00:20:25,080
Speaker 1: they don't feel those symptoms. So she felt those symptoms,

464
00:20:25,119 --> 00:20:27,480
Speaker 1: but they weren't severe. They just came across as more

465
00:20:27,520 --> 00:20:30,680
Speaker 1: like ibs bloating a bit of diarrhea every now and then,

466
00:20:30,720 --> 00:20:33,399
Speaker 1: and that was it. So I think originally her diagnosis

467
00:20:33,480 --> 00:20:35,640
Speaker 1: was really picked up due to her super low iron

468
00:20:35,680 --> 00:20:37,600
Speaker 1: levels when she was quite young. So it was the

469
00:20:37,640 --> 00:20:40,560
Speaker 1: iron that led to the diagnosis. And in that sharehouse,

470
00:20:40,600 --> 00:20:42,840
Speaker 1: you know, she was always having her gluten free products,

471
00:20:42,880 --> 00:20:45,000
Speaker 1: but she'd put her bread into the same toaster that

472
00:20:45,000 --> 00:20:47,240
Speaker 1: the weak containing bread had gone into. She dip her

473
00:20:47,320 --> 00:20:50,040
Speaker 1: knife in the same container that the butter or the vegimite.

474
00:20:50,080 --> 00:20:52,080
Speaker 1: You know, sometimes you look at a jarb jam or

475
00:20:52,080 --> 00:20:54,000
Speaker 1: a jar of vegimite and there's crumbs in there because

476
00:20:54,000 --> 00:20:56,200
Speaker 1: someone's had a double or a triple dip. And it

477
00:20:56,280 --> 00:20:59,119
Speaker 1: always like, oh, so, I always say, if you have

478
00:20:59,280 --> 00:21:02,200
Speaker 1: diagnosed there disease, you need your own spreads, you need

479
00:21:02,240 --> 00:21:05,080
Speaker 1: your own toaster. You can't be doing things like that

480
00:21:05,200 --> 00:21:08,200
Speaker 1: because whether or not you experience that symptom, you're still

481
00:21:08,240 --> 00:21:12,000
Speaker 1: getting that cross contamination and that damage at an intestinal level. Now,

482
00:21:12,040 --> 00:21:14,320
Speaker 1: the other thing, Susie was a social eating so yes,

483
00:21:14,400 --> 00:21:16,760
Speaker 1: she was choosing foods that were gluten free from the menu.

484
00:21:16,960 --> 00:21:19,440
Speaker 1: But the amount of cafes and chefs who do not

485
00:21:19,640 --> 00:21:22,680
Speaker 1: understand cross contamination. They need to have a separate work

486
00:21:22,720 --> 00:21:25,840
Speaker 1: area to prepare the gluten free pizza. They're needing the

487
00:21:25,880 --> 00:21:28,199
Speaker 1: dough on the exact same table that they needed the

488
00:21:28,200 --> 00:21:31,320
Speaker 1: wheat containing dough. You've got issues, you know. She would

489
00:21:31,320 --> 00:21:32,960
Speaker 1: grab a cake out of the cabinet, and I said

490
00:21:32,960 --> 00:21:34,359
Speaker 1: to her when we first met, I want you to

491
00:21:34,400 --> 00:21:36,480
Speaker 1: go down to your favorite cafe. I want you to

492
00:21:36,520 --> 00:21:38,720
Speaker 1: stand there looking at how they serve their food for

493
00:21:38,800 --> 00:21:40,879
Speaker 1: five or ten minutes and tell me if they use

494
00:21:40,960 --> 00:21:43,639
Speaker 1: the same tongs to grab out the gluten free cakes

495
00:21:43,680 --> 00:21:45,679
Speaker 1: as they do the normal cakes, and you can bet

496
00:21:45,720 --> 00:21:48,680
Speaker 1: your bottom dollar they did. So the staff weren't trained

497
00:21:48,720 --> 00:21:50,879
Speaker 1: in how to minimize cross contamination. If you're going to

498
00:21:50,960 --> 00:21:53,400
Speaker 1: have gluten free cakes in your cafe, you sure as heck,

499
00:21:53,480 --> 00:21:56,280
Speaker 1: butty be using different tongs to grab those cakes then

500
00:21:56,320 --> 00:21:58,640
Speaker 1: the normal can you know, gluten containing cakes as well.

501
00:21:58,760 --> 00:22:01,200
Speaker 1: So we're getting a lot of cross contaminmination from social eating,

502
00:22:01,200 --> 00:22:03,679
Speaker 1: but getting it from their own household. And also with

503
00:22:03,760 --> 00:22:06,840
Speaker 1: food labeling, as unfortunate as it is, if you have

504
00:22:06,920 --> 00:22:10,440
Speaker 1: diagnosed Celiac disease, you really should not be eating products

505
00:22:10,480 --> 00:22:14,280
Speaker 1: that say may contrain traces of gluten because we simply

506
00:22:14,320 --> 00:22:16,960
Speaker 1: don't know if there are traces in that product or not,

507
00:22:17,080 --> 00:22:19,000
Speaker 1: because most of it comes down to the level of

508
00:22:19,040 --> 00:22:23,920
Speaker 1: processing at a factory. And I remember Cabrey's just dairy

509
00:22:23,920 --> 00:22:26,400
Speaker 1: milk chocolate, plain dairy milk chocolate five ten years ago.

510
00:22:26,440 --> 00:22:30,320
Speaker 1: When I started as a gastro dietitian, you could seux

511
00:22:30,359 --> 00:22:32,200
Speaker 1: could have that, it was fine, and then they change

512
00:22:32,240 --> 00:22:35,760
Speaker 1: the factory that Cabri processes chocolate in and automatically there

513
00:22:35,800 --> 00:22:38,960
Speaker 1: was this new warning label saying may can contain traces

514
00:22:38,960 --> 00:22:42,280
Speaker 1: of gluten on the label, and there were broken hearts

515
00:22:42,280 --> 00:22:45,200
Speaker 1: all around Australia with Celiac saying we can't have dairy

516
00:22:45,200 --> 00:22:48,520
Speaker 1: milk anymore, not because the ingredients listed wheat in them,

517
00:22:48,560 --> 00:22:50,840
Speaker 1: but because the factory that it was made on also

518
00:22:50,960 --> 00:22:54,280
Speaker 1: process other materials and food products that had gluten in them.

519
00:22:54,320 --> 00:22:56,760
Speaker 1: So there's a huge level of concern when it comes

520
00:22:56,800 --> 00:22:59,800
Speaker 1: to cross contamination because long term, if you're not a

521
00:23:00,080 --> 00:23:02,639
Speaker 1: hundred percent compliant with that gluten free diet, it can

522
00:23:02,760 --> 00:23:04,280
Speaker 1: lead to cancer. And that's not we be one of

523
00:23:04,280 --> 00:23:06,679
Speaker 1: the worst side effects, but we see it often and

524
00:23:06,720 --> 00:23:10,040
Speaker 1: often again, and if that does happen, the chances of

525
00:23:10,040 --> 00:23:12,800
Speaker 1: survival from there that they're not great. Susie like, it's

526
00:23:12,840 --> 00:23:16,800
Speaker 1: one of those diagnoses where the only cure for Celiac

527
00:23:16,840 --> 00:23:19,199
Speaker 1: disease is a one hundred percent gluten free diet, one

528
00:23:19,280 --> 00:23:22,840
Speaker 1: hundred percent compliance and minimizing as much cross contamination as

529
00:23:22,840 --> 00:23:24,959
Speaker 1: you can get. So I just thought that was interesting

530
00:23:24,960 --> 00:23:27,120
Speaker 1: for our listeners and for some people out there who

531
00:23:27,280 --> 00:23:30,160
Speaker 1: may have friends or family that are diagnosed Celiacs, whether

532
00:23:30,240 --> 00:23:33,360
Speaker 1: or not they're symptomatic, the cross contamination is so important.

533
00:23:33,400 --> 00:23:35,680
Speaker 1: So if you're hosting a dinner party for a friend

534
00:23:35,720 --> 00:23:38,760
Speaker 1: that you know has diagnosed celiac disease, Please be very

535
00:23:38,800 --> 00:23:41,879
Speaker 1: careful about your workspace is how you're cooking and preparing food.

536
00:23:42,040 --> 00:23:44,560
Speaker 1: When you're reading ingredients, don't look at it. You know

537
00:23:44,600 --> 00:23:46,840
Speaker 1: the ingredients to check that it's gluten free, you need

538
00:23:46,880 --> 00:23:49,760
Speaker 1: to look at them. May contain traces of statements as well,

539
00:23:49,920 --> 00:23:52,560
Speaker 1: just to make sure that your loved ones are completely safe.

540
00:23:52,560 --> 00:23:53,160
Speaker 1: Put it that way.

541
00:23:53,760 --> 00:23:55,879
Speaker 2: The example that springs to my mind is the oil

542
00:23:55,960 --> 00:23:59,080
Speaker 2: because often if you go to pubs or cafes, people

543
00:23:59,119 --> 00:24:01,680
Speaker 2: think that hot chip or fries and sweet potato fries

544
00:24:01,680 --> 00:24:04,920
Speaker 2: are gluten free because of course the ingredient, but they'll

545
00:24:04,960 --> 00:24:08,000
Speaker 2: often very rarely, if ever, well, they have two fryers,

546
00:24:08,240 --> 00:24:10,480
Speaker 2: so they will be frying the salt and pepper, squid

547
00:24:10,520 --> 00:24:13,480
Speaker 2: and the regular I'm thinking like shitz or crumbs, things

548
00:24:13,480 --> 00:24:15,640
Speaker 2: that have got gluten in them in the exact same

549
00:24:15,720 --> 00:24:18,359
Speaker 2: oil base as someone who is going for the gluten

550
00:24:18,359 --> 00:24:21,399
Speaker 2: free option will have. So just because it says you know,

551
00:24:21,440 --> 00:24:23,479
Speaker 2: these are gluten free items on a menu, you've got

552
00:24:23,520 --> 00:24:25,879
Speaker 2: to check where they're doing the deep frying, particularly in

553
00:24:25,920 --> 00:24:29,520
Speaker 2: pubs and cafes, and you're absolutely right. I don't think

554
00:24:29,520 --> 00:24:35,000
Speaker 2: we speak enough about the association between exposure as a

555
00:24:35,000 --> 00:24:38,440
Speaker 2: true ciliac and increased risk of malignancy in the digestive track.

556
00:24:38,800 --> 00:24:42,520
Speaker 2: It's quite pronounced those statistics about that, and I think

557
00:24:42,720 --> 00:24:45,240
Speaker 2: because we see a lot of people with food intolerance

558
00:24:45,320 --> 00:24:48,840
Speaker 2: or people choosing not to have gluten for various reasons,

559
00:24:49,080 --> 00:24:51,320
Speaker 2: we sometimes get a little bit blase a and it

560
00:24:51,440 --> 00:24:54,359
Speaker 2: can't be said clearly enough that if you're a diagnosed ciliac,

561
00:24:54,400 --> 00:24:57,679
Speaker 2: it's literally a severe food allergy and you must avoid

562
00:24:57,680 --> 00:24:59,720
Speaker 2: it at all costs. And there is a big difference

563
00:24:59,760 --> 00:25:02,640
Speaker 2: between food intolerance and silliac disease. And we're not taking

564
00:25:02,680 --> 00:25:06,040
Speaker 2: away from intolerance. We'll cover that on another podcast episode.

565
00:25:06,200 --> 00:25:08,919
Speaker 2: But if you're a true diagnosed siliac, this is the

566
00:25:09,000 --> 00:25:11,760
Speaker 2: level of specificity. And it's a good reminder because we

567
00:25:11,760 --> 00:25:13,919
Speaker 2: don't think about it so often, and we trust that

568
00:25:14,000 --> 00:25:16,480
Speaker 2: restaurants and cafes, if it says gluten free, they will

569
00:25:16,480 --> 00:25:19,920
Speaker 2: have these standards. And unfortunately it's not regulated as much

570
00:25:19,960 --> 00:25:22,919
Speaker 2: because is it one in one hundred thousand people have

571
00:25:23,000 --> 00:25:28,680
Speaker 2: siliac disease. It's isn't ninety it's increasing, and I think

572
00:25:28,720 --> 00:25:31,639
Speaker 2: a significant proportion of people still do not know that

573
00:25:31,680 --> 00:25:34,200
Speaker 2: they have it, and seeing that in Australia we are

574
00:25:34,240 --> 00:25:38,080
Speaker 2: seeing it increase in the number of digestive tract cancers

575
00:25:38,480 --> 00:25:42,159
Speaker 2: and quite markedly in recent years of younger people. We

576
00:25:42,240 --> 00:25:45,840
Speaker 2: need to really pay attention to digestive discomfort and those symptoms,

577
00:25:46,160 --> 00:25:49,560
Speaker 2: be working closely with a dietitian and your GP if

578
00:25:49,600 --> 00:25:52,199
Speaker 2: you have ongoing gut discomfort and you don't know what

579
00:25:52,240 --> 00:25:54,800
Speaker 2: the underlying causes, to make sure that you do have

580
00:25:54,840 --> 00:25:57,359
Speaker 2: this diagnosis. And I'll give an example of a friend

581
00:25:57,359 --> 00:26:01,280
Speaker 2: of mine. His sister had is a sin and the

582
00:26:01,280 --> 00:26:05,760
Speaker 2: only symptom that he had was headache, So he'd been

583
00:26:05,880 --> 00:26:09,399
Speaker 2: sort of a bit of irritable bow but nothing pronounced,

584
00:26:09,480 --> 00:26:11,680
Speaker 2: and he'd never had a screen even though his sister

585
00:26:11,720 --> 00:26:15,160
Speaker 2: had that diagnosis, And eventually when he had the proper

586
00:26:15,600 --> 00:26:18,440
Speaker 2: testing done, which again can be quite complicated in itself

587
00:26:18,480 --> 00:26:21,120
Speaker 2: because if you've been avoiding gluten, you can come back

588
00:26:21,119 --> 00:26:24,199
Speaker 2: with a false negative, so it is quite an intense

589
00:26:24,280 --> 00:26:28,520
Speaker 2: testing process to really identify true ciliacs. But he really

590
00:26:28,560 --> 00:26:30,560
Speaker 2: the only thing that had markedly stood out for him

591
00:26:30,560 --> 00:26:33,159
Speaker 2: in recent years was he'd had headaches, and you know,

592
00:26:33,200 --> 00:26:35,760
Speaker 2: of course he'd been having gluten inadvertently for years and

593
00:26:36,080 --> 00:26:38,919
Speaker 2: inevitably would have done significant damage to his guts. So

594
00:26:39,280 --> 00:26:41,080
Speaker 2: it is an area that we will continue to see

595
00:26:41,119 --> 00:26:43,600
Speaker 2: interest and growth in. And as we said, if you

596
00:26:43,680 --> 00:26:46,840
Speaker 2: know you are celiac, that's the level of attention that

597
00:26:46,880 --> 00:26:49,040
Speaker 2: needs to be paid to make sure cross contamination isn't

598
00:26:49,040 --> 00:26:49,560
Speaker 2: happening to you.

599
00:26:50,240 --> 00:26:52,159
Speaker 1: Yeah, and let us be very clear, if you're somebody

600
00:26:52,200 --> 00:26:55,240
Speaker 1: that avoids gluten or avoids wheat because it just makes

601
00:26:55,280 --> 00:26:57,200
Speaker 1: you a bit bloaded or it flares up your ibs,

602
00:26:57,400 --> 00:26:59,920
Speaker 1: you don't need to be avoiding. May contain traces of

603
00:27:00,200 --> 00:27:02,720
Speaker 1: statements that's absolutely okay for you to have. We're only

604
00:27:02,760 --> 00:27:05,359
Speaker 1: really talking about diagnosed celiacs here that need to go

605
00:27:05,400 --> 00:27:07,720
Speaker 1: to that level. Other people, you know, with a bit

606
00:27:07,760 --> 00:27:10,040
Speaker 1: of an intolerance to weirch are an intolerance to gluten,

607
00:27:10,119 --> 00:27:12,919
Speaker 1: can you know, have small amounts it's absolutely okay. Or

608
00:27:13,040 --> 00:27:14,679
Speaker 1: you know, I have a lot of clients who have

609
00:27:14,720 --> 00:27:16,280
Speaker 1: a bit of a wheat intolerance and they'll go out

610
00:27:16,280 --> 00:27:18,320
Speaker 1: and have a bowl of pasta and you know, suffer

611
00:27:18,359 --> 00:27:19,840
Speaker 1: the next day from it, but they're like, well, it

612
00:27:19,880 --> 00:27:22,679
Speaker 1: was delicious, it was worth it. Unfortunately, if you do

613
00:27:22,840 --> 00:27:26,119
Speaker 1: have diagnos celiac, you just cannot do those things. And

614
00:27:26,440 --> 00:27:28,479
Speaker 1: I remember from working in my time in the Gashto

615
00:27:28,520 --> 00:27:32,160
Speaker 1: Andrology Clinic, Susie, I had people in tears in front

616
00:27:32,160 --> 00:27:33,879
Speaker 1: of me, begging me to just say just can I

617
00:27:33,920 --> 00:27:35,560
Speaker 1: just do this once or can I do this twice?

618
00:27:35,600 --> 00:27:37,960
Speaker 1: But it's almost like the doctors used to describe it

619
00:27:38,000 --> 00:27:40,880
Speaker 1: like playing Russian roulette, like just one meal or one

620
00:27:40,960 --> 00:27:43,080
Speaker 1: you know, thing off plan. Or we had, you know,

621
00:27:43,080 --> 00:27:45,119
Speaker 1: clients who would have hot cross bonds for one or

622
00:27:45,160 --> 00:27:47,840
Speaker 1: two weeks over Easter every year, just because they're like, well,

623
00:27:47,840 --> 00:27:50,639
Speaker 1: I'm not symptomatics, not doing me any harm. And I

624
00:27:50,640 --> 00:27:54,080
Speaker 1: remember one of those ladies did end up with stomach cancer,

625
00:27:54,280 --> 00:27:55,879
Speaker 1: and it's one of those things that you just we

626
00:27:56,000 --> 00:27:58,800
Speaker 1: don't know until we know, and by the time you

627
00:27:58,880 --> 00:28:00,920
Speaker 1: know if you do have some sort of cancer, it's

628
00:28:01,000 --> 00:28:03,680
Speaker 1: it's honestly, it's probably too late. So it's one of

629
00:28:03,760 --> 00:28:07,439
Speaker 1: those things where it sucks and there's no other cure forward.

630
00:28:07,480 --> 00:28:10,240
Speaker 1: But it's one hundred percent abstence from gluten if you

631
00:28:10,280 --> 00:28:12,800
Speaker 1: do have diagnosed celiac disease free dialogy.

632
00:28:13,000 --> 00:28:15,239
Speaker 2: And so just a question that had come through on

633
00:28:15,359 --> 00:28:18,800
Speaker 2: our podcast channels. What about if you have the Celiac

634
00:28:18,920 --> 00:28:21,880
Speaker 2: gene but are not celiac, tell us about that.

635
00:28:22,640 --> 00:28:24,719
Speaker 1: Yeah, so you can carry the gene, and a lot

636
00:28:24,760 --> 00:28:26,760
Speaker 1: of people do carry the gene and will never develop

637
00:28:26,800 --> 00:28:30,280
Speaker 1: Celiac disease. So coelic disease is an autoimmune condition. You

638
00:28:30,359 --> 00:28:32,720
Speaker 1: cannot have Celiac disease without the genes. So if you

639
00:28:32,760 --> 00:28:35,679
Speaker 1: test negatives to the gene, you will not develop Celiac disease.

640
00:28:35,720 --> 00:28:38,640
Speaker 1: But if you carry the gene, something needs to happen,

641
00:28:38,920 --> 00:28:41,760
Speaker 1: and from the latest research and science, it's really around

642
00:28:41,800 --> 00:28:45,440
Speaker 1: some sort of environmental or genetic sort of trigger. Something

643
00:28:45,480 --> 00:28:48,080
Speaker 1: triggers that gene to switch on and then you develop

644
00:28:48,160 --> 00:28:51,440
Speaker 1: Celiac disease. And from the research, I think it's it's

645
00:28:51,440 --> 00:28:53,760
Speaker 1: something to do with an upset of gut bacteria. So

646
00:28:53,800 --> 00:28:55,800
Speaker 1: it could be a period of sickness or a period

647
00:28:55,800 --> 00:28:58,800
Speaker 1: of stress, or some sort of heavy medication use. It's

648
00:28:58,880 --> 00:29:02,120
Speaker 1: linked to big life changes like going through a relationship

649
00:29:02,160 --> 00:29:06,080
Speaker 1: breakdown or starting university, or traveling overseas or something like that.

650
00:29:06,120 --> 00:29:08,200
Speaker 1: So they've looked at a lot of researchers in terms

651
00:29:08,200 --> 00:29:10,600
Speaker 1: of what turns on that gene, and a lot of people.

652
00:29:10,760 --> 00:29:12,320
Speaker 1: But one of the best things you can do if

653
00:29:12,320 --> 00:29:14,800
Speaker 1: you carry that gene, you do not have to avoid

654
00:29:14,840 --> 00:29:18,160
Speaker 1: gluten until you've been diagnosed with select disease and that

655
00:29:18,200 --> 00:29:20,600
Speaker 1: gene switches on. So you can absolutely continue to still

656
00:29:20,640 --> 00:29:22,840
Speaker 1: eat gluten, but the best thing you can do to

657
00:29:22,960 --> 00:29:26,040
Speaker 1: try and prevent that gene from switching on. For lack

658
00:29:26,040 --> 00:29:27,920
Speaker 1: of a better word, there's nothing in the research that

659
00:29:27,960 --> 00:29:30,880
Speaker 1: we know that will prevent that gene from switching on.

660
00:29:30,920 --> 00:29:32,920
Speaker 1: But one of the best things they think that you

661
00:29:32,920 --> 00:29:35,240
Speaker 1: can do is have a wide diversity of plants in

662
00:29:35,240 --> 00:29:38,120
Speaker 1: your diet and really just work to improve your gut

663
00:29:38,120 --> 00:29:41,360
Speaker 1: health overall, because good gut health, minimizing stress, having a

664
00:29:41,400 --> 00:29:44,000
Speaker 1: great lifestyle approach is one of the best things that

665
00:29:44,040 --> 00:29:46,160
Speaker 1: we know of to try and prevent that switch from

666
00:29:46,200 --> 00:29:48,440
Speaker 1: being turned on. But if you do carry the gene

667
00:29:48,480 --> 00:29:51,360
Speaker 1: and you've been diagnosed or you don't have seallect disease,

668
00:29:51,400 --> 00:29:54,480
Speaker 1: you can continue to eat gluten. That's absolutely okay. It's

669
00:29:54,520 --> 00:29:57,000
Speaker 1: just until you get that diagnosi. It's not saying that

670
00:29:57,000 --> 00:29:59,400
Speaker 1: you ever will, but if you do become diagnosed that

671
00:29:59,480 --> 00:30:01,880
Speaker 1: it's then you need to avoid glutin completely.

672
00:30:02,120 --> 00:30:04,680
Speaker 2: And I think for those people and I have that gene. Actually,

673
00:30:05,160 --> 00:30:08,560
Speaker 2: if paying attention to any change in your gut function

674
00:30:08,720 --> 00:30:10,440
Speaker 2: is really really important, and we say that all the

675
00:30:10,480 --> 00:30:13,640
Speaker 2: time around irritable bout and a number of indicators for other

676
00:30:13,680 --> 00:30:16,400
Speaker 2: health conditions, but specifically, if you do know you have

677
00:30:16,480 --> 00:30:18,800
Speaker 2: that gene, it is really important you pay attention to

678
00:30:18,880 --> 00:30:22,560
Speaker 2: any change in your digestive comfort bow habits because that

679
00:30:22,600 --> 00:30:25,360
Speaker 2: can be very telling when it comes to triggering some

680
00:30:25,440 --> 00:30:27,840
Speaker 2: of this and in that instance, it could indeed suggest

681
00:30:27,840 --> 00:30:30,120
Speaker 2: that the gene had been triggered. So pay a lot

682
00:30:30,120 --> 00:30:33,760
Speaker 2: of attention and change to your regular routine is very important.

683
00:30:33,800 --> 00:30:35,920
Speaker 1: Absolutely, and just a yearly blood test if you know

684
00:30:35,960 --> 00:30:37,959
Speaker 1: that you carry the gene, or you have family members,

685
00:30:38,160 --> 00:30:41,200
Speaker 1: you know direct family members that also have Celiac disease

686
00:30:41,240 --> 00:30:43,080
Speaker 1: or also carry the gene, it's just something that you

687
00:30:43,120 --> 00:30:44,400
Speaker 1: want to keep at the back of your mind. And

688
00:30:44,440 --> 00:30:46,440
Speaker 1: I would just recommend a yearly blood test with your

689
00:30:46,440 --> 00:30:49,640
Speaker 1: doctor because sometimes one of the biggest tailtale signs if

690
00:30:49,640 --> 00:30:52,880
Speaker 1: you're developing Celiac disease is low vitamins and minerals because

691
00:30:52,880 --> 00:30:55,800
Speaker 1: your gut, your intestines are inflamed and you're not absorbing

692
00:30:55,880 --> 00:30:58,360
Speaker 1: nutrients like you should. Be because of that gut inflammation.

693
00:30:58,560 --> 00:31:02,440
Speaker 1: So a lot of times I've sent clients for proper

694
00:31:02,480 --> 00:31:04,840
Speaker 1: testing and BIP season screening and they've come back with

695
00:31:04,920 --> 00:31:07,600
Speaker 1: diagnosed celiac disease and the only taeiltan side we had

696
00:31:07,840 --> 00:31:10,080
Speaker 1: was super low iron despite them eating you know, a

697
00:31:10,120 --> 00:31:12,400
Speaker 1: ton of red meat, you know, doing all the right things,

698
00:31:12,440 --> 00:31:14,680
Speaker 1: and their iron was still incredibly low. So I think

699
00:31:14,720 --> 00:31:16,800
Speaker 1: that just doing a routine blood test with your GP

700
00:31:17,520 --> 00:31:18,880
Speaker 1: is just going to help you with peace of mind.

701
00:31:18,880 --> 00:31:21,800
Speaker 1: I think once a year perfect so interesting. We could

702
00:31:21,800 --> 00:31:24,760
Speaker 1: talk about it all day, absolutely, but we don't have

703
00:31:25,000 --> 00:31:27,640
Speaker 1: too much longer on this podcast, Susie, so we will

704
00:31:27,680 --> 00:31:30,000
Speaker 1: move on to our most popular segment of the podcast,

705
00:31:30,160 --> 00:31:34,280
Speaker 1: which is our new and exciting supermarket products. And this week, Susie,

706
00:31:34,360 --> 00:31:35,960
Speaker 1: you want to chat about fiber one bars.

707
00:31:36,560 --> 00:31:40,760
Speaker 2: Fiber one bars, Yes, and I became familiar with this product.

708
00:31:40,800 --> 00:31:43,000
Speaker 2: So in the good old days when we could travel,

709
00:31:43,320 --> 00:31:46,280
Speaker 2: I used to love to go to America, Hawaii, New

710
00:31:46,360 --> 00:31:48,840
Speaker 2: York sometimes twice a year. I loved it. And one

711
00:31:48,880 --> 00:31:51,080
Speaker 2: of the things that I loved was seeing the range

712
00:31:51,120 --> 00:31:54,600
Speaker 2: of different foods. Now, admittedly a lot of the US

713
00:31:54,720 --> 00:31:57,200
Speaker 2: foods are heavily processed. There's a lot of protein bars,

714
00:31:57,240 --> 00:31:58,880
Speaker 2: there's a lot of snack food, but because of the

715
00:31:58,960 --> 00:32:03,800
Speaker 2: huge population, huge number of calorie controlled snack food, and

716
00:32:04,160 --> 00:32:06,440
Speaker 2: specifically whenever you go to America, there's a lot of

717
00:32:06,440 --> 00:32:09,880
Speaker 2: one hundred calorie unless snacks. It's a real marketing focus.

718
00:32:10,160 --> 00:32:12,480
Speaker 2: And one of the products has been available here in

719
00:32:12,520 --> 00:32:15,959
Speaker 2: Australia for a while and it turns up in my office.

720
00:32:16,000 --> 00:32:18,160
Speaker 2: One of the girls that I work with in Bondi,

721
00:32:18,720 --> 00:32:22,400
Speaker 2: she has a lot of clients who love this product.

722
00:32:22,480 --> 00:32:25,040
Speaker 2: Now these you would have seen them. They're in the

723
00:32:25,120 --> 00:32:28,080
Speaker 2: snack food section and there's a whole lot of them,

724
00:32:28,080 --> 00:32:29,960
Speaker 2: But the specific one we're going to talk about today

725
00:32:30,000 --> 00:32:32,920
Speaker 2: is the Fiber one ninety calorie bar. And the best

726
00:32:32,920 --> 00:32:35,120
Speaker 2: Wayley and I can describe it is that it's like

727
00:32:35,280 --> 00:32:38,719
Speaker 2: a kind of dense biscuit with a chocolate drizzle. So

728
00:32:38,800 --> 00:32:42,080
Speaker 2: this specific flavor is chocolate fudge brownie. There's several different ones.

729
00:32:42,120 --> 00:32:44,240
Speaker 2: I think there's a birthday cake and there's a caramel one,

730
00:32:44,320 --> 00:32:46,480
Speaker 2: and they heavily market on the fact that they're less

731
00:32:46,480 --> 00:32:49,920
Speaker 2: than ninety calories per serve. It's quite small, it's twenty

732
00:32:49,960 --> 00:32:52,920
Speaker 2: four grams. You get about five or six in a packet,

733
00:32:53,160 --> 00:32:56,440
Speaker 2: a gram of protein, three grams of fat perserve one

734
00:32:56,480 --> 00:33:00,600
Speaker 2: point nine saturated, so eight point one grams percentage traded fat,

735
00:33:00,680 --> 00:33:02,680
Speaker 2: so still not as low as we would like it,

736
00:33:02,760 --> 00:33:05,680
Speaker 2: less than three percent that traded fat. Eleven point four

737
00:33:05,680 --> 00:33:08,800
Speaker 2: grams of carbohydrate perserve seven point two grams of sugar,

738
00:33:08,880 --> 00:33:12,560
Speaker 2: so thirty percent sugar overall, and quite significant in such

739
00:33:12,560 --> 00:33:15,960
Speaker 2: a small product. It's about twenty percent or five point

740
00:33:15,960 --> 00:33:19,520
Speaker 2: one grams of dietary fiber per serve. Now, when we

741
00:33:19,600 --> 00:33:22,680
Speaker 2: take a look at the ingredient list, that's even more interesting.

742
00:33:23,280 --> 00:33:26,600
Speaker 2: The first ingredient which would explain the high fiber content

743
00:33:26,720 --> 00:33:30,040
Speaker 2: is chicory root extract, followed by wheat flour, icing, sugar,

744
00:33:30,400 --> 00:33:32,840
Speaker 2: vegetable fats, and oils which hasten to say are probably

745
00:33:32,880 --> 00:33:37,240
Speaker 2: palm oil coming out of the States, sugar, cocoa, powder, fructose,

746
00:33:37,280 --> 00:33:40,080
Speaker 2: wheat fiber. So the ingredient list is relatively long for

747
00:33:40,160 --> 00:33:43,000
Speaker 2: a snack food product. And if you were looking at

748
00:33:43,040 --> 00:33:45,120
Speaker 2: a quick quick look at that product, you think, well,

749
00:33:45,120 --> 00:33:48,480
Speaker 2: it's it's light, it's low calorie. I don't know, I

750
00:33:49,240 --> 00:33:51,840
Speaker 2: don't love them. You know, I bought them not long

751
00:33:51,880 --> 00:33:53,880
Speaker 2: ago and thought, oh, can I include them in my

752
00:33:53,920 --> 00:33:56,680
Speaker 2: meal plans? And I couldn't eat it. The texture for

753
00:33:56,800 --> 00:33:59,760
Speaker 2: me was way too sweet. It was kind of a

754
00:34:00,080 --> 00:34:04,040
Speaker 2: the cake. I didn't enjoy it. If my clients like

755
00:34:04,160 --> 00:34:05,959
Speaker 2: them and ask me about them, I can factor them

756
00:34:05,960 --> 00:34:08,720
Speaker 2: in because they are relatively low calorie. But it's definitely

757
00:34:08,760 --> 00:34:11,960
Speaker 2: not one of my go to snap foods, even though

758
00:34:12,000 --> 00:34:15,720
Speaker 2: you would absolutely infer it as quite a treat because

759
00:34:15,760 --> 00:34:19,880
Speaker 2: it's very very sweet and still retains a portion control,

760
00:34:19,920 --> 00:34:22,880
Speaker 2: which is why we can sometimes still use them. And

761
00:34:22,880 --> 00:34:25,360
Speaker 2: obviously while my colleagues use them in their own meal plans,

762
00:34:25,360 --> 00:34:27,520
Speaker 2: but what do you think if you tried them before?

763
00:34:28,160 --> 00:34:30,160
Speaker 1: Yeah, I'm not a fan, Souzie, I must say, I

764
00:34:30,160 --> 00:34:32,120
Speaker 1: mean just purely. I work with a lot of God

765
00:34:32,120 --> 00:34:34,760
Speaker 1: health clients. From an IBS perspective. The number one ingredients

766
00:34:34,800 --> 00:34:37,080
Speaker 1: chickery root extract, You're gonna have a ton of problems

767
00:34:37,120 --> 00:34:39,480
Speaker 1: if you're someone with IBS or who gets quite bloated.

768
00:34:39,680 --> 00:34:42,799
Speaker 1: That's a ridiculous amount of fiber in one tiny little bar.

769
00:34:43,080 --> 00:34:46,360
Speaker 1: I just counted up, Susie. There's sixteen seventeen ingredients in

770
00:34:46,400 --> 00:34:50,120
Speaker 1: this product. It's highly processed. You're right. The vegetable oils

771
00:34:50,120 --> 00:34:54,279
Speaker 1: are probably palm oil, so they're not great there. To me,

772
00:34:54,440 --> 00:34:56,800
Speaker 1: it's not great. I mean the top I think six ingredients.

773
00:34:56,800 --> 00:34:59,640
Speaker 1: There's three types of sugars. There's icing sugar, there's fructose,

774
00:34:59,680 --> 00:35:02,200
Speaker 1: and there's sugar as well. And you know, thirty nearly

775
00:35:02,200 --> 00:35:04,400
Speaker 1: thirty percent sugar in a tiny little bar. It's not

776
00:35:04,440 --> 00:35:06,480
Speaker 1: a great product. I mean, if you love it by

777
00:35:06,480 --> 00:35:09,520
Speaker 1: all means, eat it. But I mean for ninety calories, yeah,

778
00:35:09,560 --> 00:35:11,840
Speaker 1: that's cool. But I could eat that in two bytes

779
00:35:11,880 --> 00:35:14,279
Speaker 1: and be like what next. There's zero satisfaction for me.

780
00:35:14,320 --> 00:35:17,960
Speaker 1: There's zero satiety. It's not filling, you know. I'd much

781
00:35:18,080 --> 00:35:20,560
Speaker 1: rather have a piece of fruit or a yogurt or

782
00:35:20,600 --> 00:35:22,640
Speaker 1: something like that that's you know, sweet and still quite

783
00:35:22,640 --> 00:35:24,719
Speaker 1: filling as well, or just you know, an apple and

784
00:35:24,760 --> 00:35:26,799
Speaker 1: a few squares of chocolate. To me, yes, it might

785
00:35:26,840 --> 00:35:28,719
Speaker 1: be slightly more calories, but to me at the end

786
00:35:28,760 --> 00:35:30,680
Speaker 1: of the day, it's going to fill me up a

787
00:35:30,680 --> 00:35:32,480
Speaker 1: lot longer, which is going to prevent me from over

788
00:35:32,520 --> 00:35:35,080
Speaker 1: eating later on. With something like this, I wouldn't call

789
00:35:35,120 --> 00:35:37,600
Speaker 1: this a snack like this wouldn't fill ninety nine percent

790
00:35:37,600 --> 00:35:39,520
Speaker 1: of my clients up as a snack choice. It's just

791
00:35:39,560 --> 00:35:41,840
Speaker 1: got no satiety there, there's no volume.

792
00:35:42,000 --> 00:35:44,440
Speaker 2: And it's that texture that really gets me really that

793
00:35:44,680 --> 00:35:47,000
Speaker 2: dissolves in the mouth. You know, it doesn't have any

794
00:35:47,080 --> 00:35:49,080
Speaker 2: chew factor, which we've spoken about when it comes to

795
00:35:49,120 --> 00:35:51,799
Speaker 2: the volumetrics eating. We want people to be chewing through

796
00:35:51,800 --> 00:35:55,120
Speaker 2: their food because that slows down eating and in the

797
00:35:55,160 --> 00:35:58,239
Speaker 2: case of a product that's got more protein and it's

798
00:35:58,280 --> 00:36:01,319
Speaker 2: a slower digestive process. If a client came to me

799
00:36:01,360 --> 00:36:03,799
Speaker 2: and said they love them, I could include it in

800
00:36:03,840 --> 00:36:05,920
Speaker 2: that sort of one hundred calorie a day little exture

801
00:36:05,960 --> 00:36:08,440
Speaker 2: if they wanted something sweet. But I'm a little bit

802
00:36:08,480 --> 00:36:10,359
Speaker 2: like you, I'd actually prefer them to have even some

803
00:36:10,640 --> 00:36:12,919
Speaker 2: a couple of squares of dark chocolate. I think there's

804
00:36:13,000 --> 00:36:17,120
Speaker 2: better small portion control bars available which have a little

805
00:36:17,160 --> 00:36:19,160
Speaker 2: chok drizzle or a chok base. I'm thinking of the

806
00:36:19,160 --> 00:36:22,719
Speaker 2: little mini Carmen's bites. There's a caramel one and a

807
00:36:22,800 --> 00:36:24,600
Speaker 2: cherry chalk one that I really quite like. I think

808
00:36:24,600 --> 00:36:27,680
Speaker 2: they're only about sixty calories as well, So you know,

809
00:36:27,719 --> 00:36:30,000
Speaker 2: it's one of those things if you enjoy them, because

810
00:36:30,040 --> 00:36:32,880
Speaker 2: you seek out that very sweet, more processed food and

811
00:36:32,960 --> 00:36:35,520
Speaker 2: you like it, and you can control yourself and not

812
00:36:35,560 --> 00:36:37,080
Speaker 2: eat three out of the box at a time and

813
00:36:37,160 --> 00:36:39,360
Speaker 2: have one a day. But it would definitely not be

814
00:36:39,440 --> 00:36:43,000
Speaker 2: something I would go to myself. I think looking at

815
00:36:43,040 --> 00:36:46,399
Speaker 2: their website that the product of the Fiber one range

816
00:36:46,400 --> 00:36:49,439
Speaker 2: that I don't mind is the popcorn bar. But I'll

817
00:36:49,440 --> 00:36:51,680
Speaker 2: just bring it up now while we're here, because to

818
00:36:51,719 --> 00:36:54,160
Speaker 2: me it looks less kind of processed in the sense

819
00:36:54,200 --> 00:36:56,319
Speaker 2: it's got some whole grain in it that comes into

820
00:36:56,400 --> 00:36:59,280
Speaker 2: eighty four calories. It's only four point seven. It's about

821
00:36:59,280 --> 00:37:02,000
Speaker 2: twenty percent took, so a little bit lower so in

822
00:37:02,040 --> 00:37:05,160
Speaker 2: that product range. I also think there are better options

823
00:37:05,200 --> 00:37:08,640
Speaker 2: out there than this particular one. But it was interesting

824
00:37:08,680 --> 00:37:10,520
Speaker 2: to me because, as I said, it's really popular in

825
00:37:10,560 --> 00:37:12,719
Speaker 2: the States and one of their big big sellers when

826
00:37:12,719 --> 00:37:14,720
Speaker 2: it comes to calorie controlled sweet treats.

827
00:37:15,520 --> 00:37:18,160
Speaker 1: Yeah, the sets are well known for you know, calori control,

828
00:37:18,320 --> 00:37:21,840
Speaker 1: but highly highly processed snacks. So yeah, for me, it

829
00:37:21,840 --> 00:37:23,879
Speaker 1: doesn't even really register on my radar. As you said,

830
00:37:23,880 --> 00:37:26,160
Speaker 1: of clients love it. Sure, I'm happy to work it

831
00:37:26,200 --> 00:37:28,040
Speaker 1: into the you know, their daily intake, but it's not

832
00:37:28,080 --> 00:37:30,800
Speaker 1: something i'd be recommending for the majority of people.

833
00:37:31,000 --> 00:37:33,120
Speaker 2: Man. I think we've really moved on a lot just

834
00:37:33,160 --> 00:37:36,000
Speaker 2: from pure calorie control. It's about nutrient density, which again

835
00:37:36,040 --> 00:37:38,719
Speaker 2: links back to our volumetrics talk. So yeah, it's an

836
00:37:38,719 --> 00:37:41,440
Speaker 2: interesting one because it really still preaches that dietary approach

837
00:37:41,480 --> 00:37:43,880
Speaker 2: of reminds me of the early eighties when we did

838
00:37:43,920 --> 00:37:46,040
Speaker 2: the limits and there were these biscuits that you would

839
00:37:46,040 --> 00:37:48,320
Speaker 2: eat for breakfast because they were calorie controlled. But I

840
00:37:48,320 --> 00:37:51,960
Speaker 2: think nutrition has really evolved from that. And yeah, it's

841
00:37:52,160 --> 00:37:54,680
Speaker 2: a little bit of America on our shelves, but definitely

842
00:37:54,680 --> 00:37:56,279
Speaker 2: I'm like you, it wouldn't be my go to, but

843
00:37:56,320 --> 00:37:57,560
Speaker 2: we'll pop it up so you can have a look

844
00:37:57,719 --> 00:37:59,279
Speaker 2: and you can let us know your thoughts if you've

845
00:37:59,280 --> 00:38:03,040
Speaker 2: tried it. All right, So for our final segment, we

846
00:38:03,120 --> 00:38:06,239
Speaker 2: had another great listener question come up online about sauces,

847
00:38:06,320 --> 00:38:08,200
Speaker 2: and it made me think that often my clients, when

848
00:38:08,239 --> 00:38:10,600
Speaker 2: I'm writing their meal plans, they will ask me a

849
00:38:10,640 --> 00:38:13,920
Speaker 2: little bit about sauces. So, whether it's tomato sauce with meat,

850
00:38:14,000 --> 00:38:17,680
Speaker 2: or whether it's mayonnaise or pesto or even butter, margarine,

851
00:38:17,760 --> 00:38:21,520
Speaker 2: olive oil dressings, you know, how do you navigate that space?

852
00:38:21,600 --> 00:38:25,080
Speaker 2: And I think my position on sauces are if they're

853
00:38:25,120 --> 00:38:27,839
Speaker 2: consumed in moderation. And when I say moderationally, and i'm

854
00:38:27,880 --> 00:38:30,760
Speaker 2: talking about I say maybe a twenty cent or twenty

855
00:38:30,800 --> 00:38:34,920
Speaker 2: gram tablespoon serve to flavor up a healthy meal. So

856
00:38:34,920 --> 00:38:37,680
Speaker 2: if you've got a massive salad and you use a

857
00:38:37,680 --> 00:38:40,120
Speaker 2: little bit of mayonnaise, full strength stuff so it's not

858
00:38:40,160 --> 00:38:43,080
Speaker 2: as heavily processed as some of the lighter varieties, I

859
00:38:43,160 --> 00:38:45,520
Speaker 2: have no issue with it, because I would rather my

860
00:38:45,560 --> 00:38:48,600
Speaker 2: clients enjoy their food, have a little bit of added

861
00:38:48,640 --> 00:38:52,080
Speaker 2: sauce to it, and eat more salad and vegetables. But

862
00:38:52,800 --> 00:38:55,640
Speaker 2: what I will also say is that if people love sauces,

863
00:38:55,640 --> 00:38:57,640
Speaker 2: they tend to use a lot, so they won't just

864
00:38:57,719 --> 00:39:01,040
Speaker 2: use soy sauce in a stirf ry. Toys sin plus

865
00:39:01,080 --> 00:39:03,960
Speaker 2: seriarchy plus soy, and that's doubling it up. So I

866
00:39:04,040 --> 00:39:07,520
Speaker 2: do usually stress and say one sauce per meal, and

867
00:39:07,560 --> 00:39:10,319
Speaker 2: you do need to measure it, And that's kind of

868
00:39:10,320 --> 00:39:12,360
Speaker 2: my position on it. It's not going to add a

869
00:39:12,440 --> 00:39:14,640
Speaker 2: huge amount of calories as part of a balanced meal,

870
00:39:15,000 --> 00:39:17,560
Speaker 2: but I'm not talking about it as described before the

871
00:39:17,640 --> 00:39:21,000
Speaker 2: Jamie Oliver poor of oil etc. Through salads. It is

872
00:39:21,200 --> 00:39:24,000
Speaker 2: watching how much, and I would encourage people to measure

873
00:39:24,280 --> 00:39:27,000
Speaker 2: because often we have no idea how much we're actually having,

874
00:39:27,000 --> 00:39:29,440
Speaker 2: and you squirt the tomato sauce over the fish or

875
00:39:29,480 --> 00:39:31,680
Speaker 2: over the meat, and you're having two or three times

876
00:39:31,719 --> 00:39:33,759
Speaker 2: the amount you actually think you are. So it is

877
00:39:33,800 --> 00:39:36,480
Speaker 2: worth measuring it out when you're adding it to a plate.

878
00:39:37,280 --> 00:39:39,200
Speaker 1: And I think the question is quite interesting from the

879
00:39:39,239 --> 00:39:42,000
Speaker 1: fact that they asked about conniments and healthy sources and

880
00:39:42,000 --> 00:39:44,520
Speaker 1: what the best options were for weight loss and also

881
00:39:44,640 --> 00:39:47,200
Speaker 1: just to be healthy the same thing that they're also different.

882
00:39:47,239 --> 00:39:49,759
Speaker 1: So something can be healthy but not applicable for weight loss,

883
00:39:49,840 --> 00:39:52,080
Speaker 1: or something can be better for weight loss but not

884
00:39:52,120 --> 00:39:55,080
Speaker 1: necessarily healthy. So I think that it's kind of difficult

885
00:39:55,120 --> 00:39:57,480
Speaker 1: to try to separate that or give an answer to

886
00:39:57,520 --> 00:40:01,239
Speaker 1: both things. But I think with healthier type sauces, yes, sure,

887
00:40:01,280 --> 00:40:03,400
Speaker 1: some of our dressings more based on you know, olive

888
00:40:03,400 --> 00:40:05,160
Speaker 1: oil and a bit of lemon juice and a bit

889
00:40:05,160 --> 00:40:07,279
Speaker 1: of black pepper and some garlic, that can be great

890
00:40:07,320 --> 00:40:09,840
Speaker 1: sort of dressings. I normally say for clients look for

891
00:40:09,920 --> 00:40:12,120
Speaker 1: sea through type things. So if you're going and say,

892
00:40:12,160 --> 00:40:13,920
Speaker 1: for example, you're at subway and you're looking for the

893
00:40:14,040 --> 00:40:16,120
Speaker 1: sauce to put on your sub or with your salad.

894
00:40:16,680 --> 00:40:19,320
Speaker 1: The ones that aren't see through, so like the creamier

895
00:40:19,320 --> 00:40:21,080
Speaker 1: ones are generally quite high in fat, so a lot

896
00:40:21,120 --> 00:40:23,920
Speaker 1: higher in calorie, so for fat loss probably to be avoided.

897
00:40:23,920 --> 00:40:26,400
Speaker 1: Those you know, ranch type ones and the you know

898
00:40:26,480 --> 00:40:29,120
Speaker 1: textan barbecue that sort of thing. But the sea through

899
00:40:29,120 --> 00:40:31,600
Speaker 1: ones such as the sweet onion one is a little

900
00:40:31,600 --> 00:40:33,840
Speaker 1: bit better. The low fat French onion, those sorts of

901
00:40:33,840 --> 00:40:36,320
Speaker 1: ones are a little bit better. But I agree with you, like,

902
00:40:36,400 --> 00:40:38,719
Speaker 1: if it's to flavor things like a big salad, then

903
00:40:38,760 --> 00:40:41,160
Speaker 1: I absolutely think that's fine. Added tablespoon or so of

904
00:40:41,200 --> 00:40:43,960
Speaker 1: sauce to help you get that veggie in. But if

905
00:40:44,000 --> 00:40:46,879
Speaker 1: you're flavoring like you're, you know, deep fried potato chips,

906
00:40:46,880 --> 00:40:49,200
Speaker 1: so you're flavoring your sausage roll or something like that,

907
00:40:49,239 --> 00:40:52,319
Speaker 1: which is already really calorie temes, just be very very

908
00:40:52,320 --> 00:40:54,560
Speaker 1: careful with the things that you're adding to that. But

909
00:40:54,960 --> 00:40:57,239
Speaker 1: one of my favorite sauces or condiments to add to

910
00:40:57,280 --> 00:41:00,520
Speaker 1: a meal SUSI is salsa. It's super low calorieasically just

911
00:41:00,520 --> 00:41:03,279
Speaker 1: like tomatoes, capsicum, onion. It's one of my favorite things

912
00:41:03,280 --> 00:41:05,880
Speaker 1: to eat with veggie sticks. Add it to a little

913
00:41:05,920 --> 00:41:08,279
Speaker 1: bit of you know, like protein, all that sort of thing,

914
00:41:08,280 --> 00:41:10,759
Speaker 1: even like tofu and salsa goes really well together. And

915
00:41:10,760 --> 00:41:13,520
Speaker 1: my mum makes this amazing chili jam which I love

916
00:41:13,600 --> 00:41:16,200
Speaker 1: having with lean protein like a bit of tofu or

917
00:41:16,200 --> 00:41:18,600
Speaker 1: fish or salmon or something as well. So she makes

918
00:41:18,600 --> 00:41:20,759
Speaker 1: that from scratch and bottles it up for us kids,

919
00:41:20,760 --> 00:41:23,319
Speaker 1: and it's really really delicious. So I think anything like

920
00:41:23,360 --> 00:41:25,560
Speaker 1: that with a base of sort of like tomato based

921
00:41:25,640 --> 00:41:29,160
Speaker 1: bas is probably your best bet versus something like a pesto,

922
00:41:29,200 --> 00:41:31,319
Speaker 1: which can be quite high in fat or more like

923
00:41:31,320 --> 00:41:34,080
Speaker 1: a butter, or a base like a margarine or something

924
00:41:34,120 --> 00:41:36,400
Speaker 1: like that, or a mayonnaise, or I think just be

925
00:41:36,400 --> 00:41:38,399
Speaker 1: a little bit waryer with things like that or quite

926
00:41:38,680 --> 00:41:41,560
Speaker 1: sugary more dressings like sweet chili sauces and that sort

927
00:41:41,560 --> 00:41:43,800
Speaker 1: of thing. Don't go too heavy on those ones. I

928
00:41:43,800 --> 00:41:45,840
Speaker 1: think they're clear as see through ones. All the tomato

929
00:41:45,920 --> 00:41:48,560
Speaker 1: based options are always my best pick if the goal

930
00:41:48,680 --> 00:41:51,400
Speaker 1: is fat loss and just watching I guess the calories

931
00:41:51,440 --> 00:41:52,000
Speaker 1: in the meal.

932
00:41:51,960 --> 00:41:54,200
Speaker 2: Hell and the vinegars things like bout someic vinegar I

933
00:41:54,239 --> 00:41:56,480
Speaker 2: don't add a huge amount with quite a lot of flavor.

934
00:41:56,680 --> 00:41:59,480
Speaker 2: Plain chili sauce over sweet chili and another tips for

935
00:41:59,560 --> 00:42:01,359
Speaker 2: families because I know there's a lot of mums listening.

936
00:42:01,400 --> 00:42:03,359
Speaker 2: You'll be thinking about their kids. He'll only eat their

937
00:42:03,360 --> 00:42:05,719
Speaker 2: food with tomato sauce. I think you've just got it

938
00:42:05,760 --> 00:42:07,960
Speaker 2: from an early age. Teach them to regulate the portion,

939
00:42:08,440 --> 00:42:10,040
Speaker 2: even if you give them the tea spoon, and get

940
00:42:10,040 --> 00:42:11,799
Speaker 2: them to measure it out, so they learn to self

941
00:42:11,840 --> 00:42:13,960
Speaker 2: regulate their amounts and they know how much they can have.

942
00:42:14,280 --> 00:42:15,839
Speaker 2: And these are good tools for all of us because

943
00:42:15,840 --> 00:42:18,200
Speaker 2: it's about that ability to regulate what we're having and

944
00:42:18,440 --> 00:42:21,040
Speaker 2: do it in a control way rather than avoid, avoid, avoid,

945
00:42:21,080 --> 00:42:23,200
Speaker 2: and then binge. I think the other tip I would

946
00:42:23,239 --> 00:42:25,680
Speaker 2: have is if you can stay away from the processed

947
00:42:25,840 --> 00:42:29,120
Speaker 2: dressings in supermarkets, like all of the ranchers, and when

948
00:42:29,120 --> 00:42:31,480
Speaker 2: you look at the ingredient list, they're really heavily processed.

949
00:42:31,560 --> 00:42:34,040
Speaker 2: There's not much. There's often just vegetable oil, which will

950
00:42:34,040 --> 00:42:36,200
Speaker 2: be palm oil, so they're not adding much good to

951
00:42:36,280 --> 00:42:38,920
Speaker 2: the diet whatsoever. So there's definitely better options when it

952
00:42:38,920 --> 00:42:41,200
Speaker 2: comes to herbs and spices. And one of my favorite

953
00:42:41,239 --> 00:42:43,360
Speaker 2: things to do is I get like a marinated fetter,

954
00:42:43,840 --> 00:42:46,759
Speaker 2: and because it's already quite wet when I put it

955
00:42:46,800 --> 00:42:48,960
Speaker 2: through the salad, you just get a dressing already, you

956
00:42:48,960 --> 00:42:51,560
Speaker 2: don't have to add another one. When I'm doing stir fries,

957
00:42:51,600 --> 00:42:54,000
Speaker 2: I usually use a salt reduced soil. I don't double

958
00:42:54,080 --> 00:42:56,120
Speaker 2: up on all the ti archies and the hoistins, which

959
00:42:56,120 --> 00:42:59,120
Speaker 2: can have a lot of extra extra sugar added. And

960
00:42:59,160 --> 00:43:01,000
Speaker 2: I usually as a all the thumb as I said,

961
00:43:01,000 --> 00:43:04,239
Speaker 2: say one edition, so I say fetter or avocado or

962
00:43:04,280 --> 00:43:06,359
Speaker 2: olive oil dressing, not all of them. Whereas I find

963
00:43:06,360 --> 00:43:09,200
Speaker 2: my clients are very quick to double up on several

964
00:43:09,200 --> 00:43:11,719
Speaker 2: different things, so they'll have a sandwich and they'll put

965
00:43:11,760 --> 00:43:15,640
Speaker 2: philly and avocado and cheese as opposed to just choosing one.

966
00:43:15,760 --> 00:43:18,319
Speaker 2: So I think the one rule when it comes to

967
00:43:18,440 --> 00:43:21,319
Speaker 2: guiding additives like extra fats goes a long way and

968
00:43:21,400 --> 00:43:22,760
Speaker 2: keeping the amounts controlled.

969
00:43:23,560 --> 00:43:26,839
Speaker 1: And Mustar's another really good one that we've always didn't mention. Yeah,

970
00:43:26,880 --> 00:43:29,920
Speaker 1: love mustard as the whole grain. The one is delicious.

971
00:43:29,920 --> 00:43:31,799
Speaker 1: And Dijon makes you a really really good dressing that

972
00:43:31,840 --> 00:43:34,239
Speaker 1: you can dilute up with a little bit of lemon

973
00:43:34,280 --> 00:43:36,399
Speaker 1: juice and just a tiny little bit of olive oil

974
00:43:36,440 --> 00:43:38,799
Speaker 1: or something. You make up a really beautiful Dijon sala

975
00:43:38,880 --> 00:43:41,920
Speaker 1: dressing as well that is a great one, absolutely wonderful,

976
00:43:41,920 --> 00:43:43,840
Speaker 1: well SUSI. That brings us to the end of the

977
00:43:43,920 --> 00:43:47,160
Speaker 1: Nutrition Couch for another week. If you guys haven't done

978
00:43:47,160 --> 00:43:49,759
Speaker 1: so already, please do not forget to subscribe to us

979
00:43:49,760 --> 00:43:52,000
Speaker 1: on your podcasting platform and that way you will get

980
00:43:52,080 --> 00:43:54,560
Speaker 1: us in your inbox every Sunday morning for a new

981
00:43:54,600 --> 00:43:57,120
Speaker 1: episode to listen to. And don't forget to follow our

982
00:43:57,160 --> 00:44:00,600
Speaker 1: social media pages. We're at the Nutrition Couch podcast and

983
00:44:00,880 --> 00:44:03,040
Speaker 1: if you could leave us a positive five star review

984
00:44:03,160 --> 00:44:06,360
Speaker 1: on any of your platforms, but preferably the Purple Apple

985
00:44:06,440 --> 00:44:09,000
Speaker 1: podcast app would be the best way to leave us

986
00:44:09,040 --> 00:44:11,000
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987
00:44:11,080 --> 00:44:13,840
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988
00:44:13,920 --> 00:44:15,640
Speaker 1: sitting at you know, number one to three in the

989
00:44:15,719 --> 00:44:17,919
Speaker 1: chart since we launched, and that's really thanks to you guys,

990
00:44:17,920 --> 00:44:20,399
Speaker 1: your subscriptions and your ratings and reviews. It really does

991
00:44:20,480 --> 00:44:22,040
Speaker 1: mean the world to us and it means that we

992
00:44:22,080 --> 00:44:24,799
Speaker 1: can continue on with this podcast. So we would love

993
00:44:24,800 --> 00:44:26,880
Speaker 1: it if you could share it with your family, your friends,

994
00:44:27,120 --> 00:44:30,160
Speaker 1: anyone that you think would find just the episodes themselves useful,

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996
00:44:33,040 --> 00:44:34,640
Speaker 1: You know, let them know about us so they can

997
00:44:34,640 --> 00:44:37,320
Speaker 1: have a listener every Sunday and learn the most updated

998
00:44:37,600 --> 00:44:40,680
Speaker 1: media trends and topics and advice in the nutrition space.

999
00:44:40,760 --> 00:44:43,520
Speaker 2: So we were top five in health and fitness yesterday,

1000
00:44:43,600 --> 00:44:44,560
Speaker 2: so it's awesome.

1001
00:44:44,960 --> 00:44:46,839
Speaker 1: Thank you for doing really well. Thank you for all

1002
00:44:46,880 --> 00:44:49,080
Speaker 1: the support and feedback, guys, and we will see you

1003
00:44:49,239 --> 00:44:51,280
Speaker 1: same time, same place next Sunday.

1004
00:44:51,719 --> 00:45:03,640
Speaker 2: See you later. This is no com