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

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

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Speaker 1: 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: to one bars, and in our final segment with our

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Speaker 1: listener question, we're 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 gender just yet, because

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

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

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

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

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

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Speaker 1: few days earlier so we can have a nice rose

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

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Speaker 1: 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.

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Speaker 3: You look quite crap. And I said you look tired.

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Speaker 2: Yeah, and then and then it was just like the

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Speaker 2: next week, you told me that you're pregnant.

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Speaker 3: So I had to laugh because I usually am pretty

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Speaker 3: good with people when things changed.

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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: stall for you.

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Speaker 1: Thank you well. Very calm and relax but also sort

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Speaker 1: of very quiet on socialist people. I've been getting messages

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Speaker 1: being like, are you okay? Or I had a big

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Speaker 1: break in my podcast and I don't think I've posted

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Speaker 1: a TikTok video for about three months now. I was

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Speaker 1: just the fatigue, Oh my goodness, Like no one tells

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Speaker 1: you about the fatigue in the first couple of months,

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Speaker 1: and for me, it lasted right through it a nearly

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Speaker 1: sixteen weeks. Like I remember everyone's saying you'll feel so

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Speaker 1: much better by week twelve, and I just remember like

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Speaker 1: week twelve going by week thirteen, week fourteen, and I

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Speaker 1: was like, oh man, well this ever end. And I

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Speaker 1: don't think I've ever experienced that, Like it's just felt

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Speaker 1: like my brain wouldn't work. And I'm sure all the

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Speaker 1: mum's out there know what I mean, but I mean,

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Speaker 1: I've been tired before, like so tired that I need

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Speaker 1: to point to the nat but this is just a

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Speaker 1: whole nother level. I couldn't think, I couldn't process things. Oh,

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Speaker 1: it was ridiculous. But coming out of that now and

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Speaker 1: feeling a little bit better in week seventeen, 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 3: Yeah.

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

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

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

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Speaker 1: constantly eat. So I put on a couple of extra

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Speaker 1: kilos in the first trimester, but I was just constantly

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Speaker 1: snacking on anything that I could get my hands on,

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Speaker 1: carb wires because I felt like when I didn't eat,

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Speaker 1: I felt the nausea was a lot worse. So for me,

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Speaker 1: eating actually helped it. Whereas I know for a lot

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Speaker 1: of people they're the complete opposite. They can't eat a thing.

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Speaker 1: But for me, just the constant snacking and the constant

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Speaker 1: grazing actually really helped the nausea. And I had this

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Speaker 1: weird metallic taste in my mouth as well, that everything

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Speaker 1: just tasted so off, everything to so weird. I couldn't

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Speaker 1: even bear the sort of eating protein for the first

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Speaker 1: probably couple of months. So I'm sort of glad that

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Speaker 1: I can actually enjoy my salmon and salad again and

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Speaker 1: actually get enjoyment from those sorts of meals, because for

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Speaker 1: a little while there, it was kind of like peanut

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Speaker 1: butter on toast. I think I had two hundred noodles

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Speaker 1: a couple of times because I just wanted that saltiness.

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Speaker 1: I just craved salt and carbs in the first few months.

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Speaker 1: So I'm back to more balanced nutrition and balance eating

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Speaker 1: 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.

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Speaker 3: Get cheese als like so disgusting.

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Speaker 2: Now a packet of cheese was, and I would like

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Speaker 2: suck a cheese all at a time, just to try

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Speaker 2: and set all my stomach. So these examples are probably

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Speaker 2: resonating with a lot of our listeners.

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Speaker 3: And we're very excited to bring.

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

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

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

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

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Speaker 2: this 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 3: So we've had the.

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Speaker 2: First morning of homeschooling today. I think the twins have

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Speaker 2: got an attention span of about five minutes. I'm not

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Speaker 2: sure if that's normal for five year olds and now

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Speaker 2: I've sent them out with their father to do some

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Speaker 2: nature inquiry. But it's safe to say we're going to

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Speaker 2: be here a good few weeks, I would say, which

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Speaker 2: is also putting off our opportunities to get together and

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Speaker 2: do some planning and have some photos, which is highly inconvenient.

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Speaker 3: But at the moment we're all just trying to hold

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Speaker 3: tight and get through it.

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

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

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

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

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Speaker 2: are 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 the hour

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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 3: One hundred percent?

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Speaker 2: And I can't stress that enough that using that time,

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Speaker 2: the extra time we have at home to be physically

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Speaker 2: active and making sure that you're not only getting up

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Speaker 2: regularly from the desks, but you're getting at least ten thousand,

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Speaker 2: if not more steps each day. Not only it's important

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Speaker 2: for psychological health to be outdoors and get some vitamin D,

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Speaker 2: but use that time wisely. And it's interesting to see clients.

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Speaker 2: Some of them will absolutely do that and see this

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Speaker 2: as an opportune time to focus on health and well being,

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

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Speaker 2: I really encourage my clients to channel that energy into

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Speaker 2: positive and I've got a whole lot of online clients

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Speaker 2: at the moment doing really really well because they have

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Speaker 2: this extra time for meal prep and to really focus

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Speaker 2: on themselves and their health and fitness. So from our perspective,

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Speaker 2: it's not always a bad thing being in lockdown, but

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Speaker 2: we 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 Tipsuosi 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, one.

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Speaker 2: Hundred percent 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.

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Speaker 3: I am more washing washing. Are you happy your mind?

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Speaker 2: So I look at the glass half forms, thinking, oh good,

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Speaker 2: I don't have to.

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Speaker 3: Do the uniforms.

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Speaker 2: I don't have to pack the lunches. I thought it

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Speaker 2: was fantastic. So a lot of it is to do

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Speaker 2: 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 3: That's so true.

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Speaker 1: All right, Suzi, 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 fool proof plan for weight loss, doesn't it. 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.

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Speaker 3: Number of studies going back many years.

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Speaker 2: Now, looking at the effect of bulking up food and

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Speaker 2: basically preaching a message of eating more, not less, because

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Speaker 2: traditionally dieticians have been focused on what we shouldn't be eating,

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Speaker 2: so eat less of that and not that and avoid

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Speaker 2: this and cut back on that, which we know from

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Speaker 2: psychological research actually reduces our neural pathways, so we're thinking

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Speaker 2: in a reductionist way as opposed to looking for opportunities.

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Speaker 2: So psychologically, of volumetric approach, which is looking for high

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Speaker 2: nutrient density but low calorie density foods is a very

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Speaker 2: smart way of priming people to eat more and fill

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Speaker 2: their plate first. And the easiest way I can think

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Speaker 2: of describing it is whenever you're building a meal, you

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Speaker 2: put mostly on the plate things that are low calorie.

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Speaker 2: So in the case of your morning breakfast, for example,

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Speaker 2: filling it up a lot more with low calorie foods

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Speaker 2: like your berries and whole grain oats and low fat

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Speaker 2: milk to get a lower calorie load than things that

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Speaker 2: have got a much higher energy density. If you were

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Speaker 2: using a lot of things like say full cream milk

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Speaker 2: or full fat yogurt, or a more processed granola cereal

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Speaker 2: that had a lot more calories or heavier, poor of

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Speaker 2: high calorie fruits. So these simple swaps, but visually it

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Speaker 2: looks really appealing because not only does it look like

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Speaker 2: a volume of food, but they're often fresh hold, natural

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Speaker 2: whole foods, which are brightly colored and look really good

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Speaker 2: on the plate. And if you look at dietitians feeds

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Speaker 2: on Instagram, that's what they do. They're generally promoting a

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Speaker 2: volumetrics approach to diet, and so you get to have

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Speaker 2: a lot more so you don't feel deprived. And the

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Speaker 2: biggest thing that my clients say when we go through

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Speaker 2: their diets is they've never eaten so many serves of

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Speaker 2: vegetables each day, and they're full, they're digestive systems working well,

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Speaker 2: the plates are brightly colored, and so it's a very

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Speaker 2: positive nutrition message, but also ticking the boxes on all

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Speaker 2: the things land that we're wanting to do with our clients,

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Speaker 2: which is about having more fiber and having fewer calories

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Speaker 2: and enjoying your meals and making balanced whole meals. So

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Speaker 2: I don't think you'd find a dietitian out there who

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Speaker 2: isn't a massive fan of volumetrics because it's such a

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Speaker 2: positive message about health and food and nutrition in general under.

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

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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 tarcos 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 salzer 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, let

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

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Speaker 1: little bit of tomato. I had some cucumbers and grated

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Speaker 1: carrot left. I bought my mince and beans in the

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Speaker 1: middle and I covered it with a bit of sealza

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

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Speaker 1: and 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 for 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 lane beef minutes, and I always just spend on

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

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

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

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

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Speaker 2: fat content of their mints, which I don't think is appropriate.

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Speaker 2: Whereas I find in woolies and coals you can find

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Speaker 2: the extraleine pork, chicken and beef mince. So definitely spend

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Speaker 2: on that. But when I'm cooking five hundred grams of mince,

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Speaker 2: I add to it onion, mushroom, grated zucchini, grated carrot,

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Speaker 2: sometimes celery, and often some kidney beans as well, So

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

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Speaker 2: for my family, It's absolutely two, and probably three if

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

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

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

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Speaker 2: And if we walk through a day in the life

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

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Speaker 2: but you could also add a vegetable juice in, so

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Speaker 2: maybe a beetroot, celery, carrot juice. If you had a

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Speaker 2: juicer instantly, that increases the overall bulk of food going

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Speaker 2: through your stomach. We were looking at snacks through the day,

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Speaker 2: rather than just reaching for a protein bar or a

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Speaker 2: nut bar. You would have a couple of cups of

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Speaker 2: cut up celery, cucumber, tomatoes that would go with it.

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Speaker 2: And feel free to chime in at any time with

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Speaker 2: any of your ideas. Land or if you're making a

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Speaker 2: protein smoothie in the morning, you would bulk it up

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Speaker 2: with some extra perhaps cucumber through it, or spinach leaves

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Speaker 2: or kale. You wouldn't necessarily even notice that they were there.

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Speaker 2: But again, it's giving that bulk and that fiber aspect

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Speaker 2: that's going through your gut and sobbing the digestion at

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Speaker 2: lunch as you spoke about that, veggies through any of

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Speaker 2: the meals you're having, or adding an entire soup to that,

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Speaker 2: and then of course for dinner, we want at least

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Speaker 2: the two to three cups of salad or vegetables, or

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Speaker 2: start with an entree of salad, or end the meal

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Speaker 2: with a little bit of Greek yogurt and loads of

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Speaker 2: berries and passion fruit. And you have literally doubled or

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Speaker 2: even tripled the volume of food that's moving through your

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Speaker 2: digestive system for maybe a couple of hundred calories max.

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Speaker 3: For that entire day.

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Speaker 2: And you probably wouldn't even count them if the bulk

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Speaker 2: or those was low calorie salad and vegetables, because the

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Speaker 2: actual process of digestion compared to the calorie contents is

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Speaker 2: relatively insignificant.

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

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Speaker 1: 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 2: And she's also a mum of twins. She's a number

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Speaker 2: of twins, so hats off to her. So give her

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Speaker 2: a follow if you're interested, because some really great other

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Speaker 2: ideas on top of what we do around how to

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Speaker 2: build volumetrics eating.

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Speaker 3: Into your own into your own diets.

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Speaker 2: All right, So moving on, this is a topic of

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Speaker 2: huge interest to me because I specialize in weight management,

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Speaker 2: I specialize in hormonal control, a.

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Speaker 3: Bit of pediatrics.

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Speaker 2: I don't do a lot of food allergy and intolerance,

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Speaker 2: and the girls I work with in Sydney really specialize

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Speaker 2: and this is well as do you. So I found

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Speaker 2: your case study was so fascinating because you had a

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Speaker 2: client who came through who was a diagnosed celiac, which

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Speaker 2: is very different from being gluted intolerant or having intolerance

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Speaker 2: to wheat. But you identified that she was experiencing cross

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Speaker 2: contamination in her diet when she shouldn't have been and

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Speaker 2: didn't realize. Now, I get asked all the time about

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Speaker 2: gluten free diets, particularly on social media, So this is

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Speaker 2: a great topic I thought to chat about, specifically in

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Speaker 2: relation to your case study, and also just talking about

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Speaker 2: gluten free eating in general, because it's such a huge

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Speaker 2: area and we've had a lot of questions come through

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Speaker 2: on our Instagram, the Nutrition Couch podcast, So give us

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Speaker 2: a follow if you're not already about this area. So

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Speaker 2: give us some insight into your clients specifically and her

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Speaker 2: diagnosis and how you identified that she 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 gutal 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

436
00:18:44,160 --> 00:18:46,240
Speaker 1: been a long term celiac. She'd been one hundred percent

437
00:18:46,320 --> 00:18:48,600
Speaker 1: gluten free as much as she could or as much

438
00:18:48,600 --> 00:18:50,919
Speaker 1: as she knew. How she wasn't going and having a

439
00:18:50,960 --> 00:18:52,679
Speaker 1: pie when she went to the football or you know,

440
00:18:52,800 --> 00:18:54,800
Speaker 1: occasionally just have some bread when she felt like it.

441
00:18:54,840 --> 00:18:57,280
Speaker 1: She was basically one hundred percent compliant and hadn't had

442
00:18:57,280 --> 00:18:59,640
Speaker 1: gluten in you know, seven eight nine years. So when

443
00:18:59,680 --> 00:19:02,560
Speaker 1: she was originally diagnosed. She went and saw a Natcha

444
00:19:02,560 --> 00:19:04,639
Speaker 1: path so not a dietitian but a natural path. So

445
00:19:04,680 --> 00:19:06,720
Speaker 1: the Natchal Paths explained to her all of these foods

446
00:19:06,720 --> 00:19:10,280
Speaker 1: contained gluten, but never once went through what cross contamination was.

447
00:19:10,720 --> 00:19:12,760
Speaker 1: My client did a lot of social eating. She ate it,

448
00:19:12,760 --> 00:19:14,840
Speaker 1: add a lot of cafes. She always checked the menus,

449
00:19:14,920 --> 00:19:18,320
Speaker 1: only ordered gluten free options. Would love to get nothing

450
00:19:18,320 --> 00:19:19,800
Speaker 1: more than a cake or something like that from a

451
00:19:19,840 --> 00:19:22,320
Speaker 1: bakery on the weekend, always the gluten free option of

452
00:19:22,560 --> 00:19:25,560
Speaker 1: whatever was available at the cafe, and as much as

453
00:19:25,600 --> 00:19:27,639
Speaker 1: she was able to, she read food labels, but her

454
00:19:27,720 --> 00:19:30,800
Speaker 1: understanding about food labeling wasn't great, so there was a

455
00:19:30,840 --> 00:19:34,160
Speaker 1: few different things going on here. Firstly, she wasn't aware

456
00:19:34,160 --> 00:19:38,640
Speaker 1: about cross contamination, so she lived with her boyfriend and

457
00:19:38,800 --> 00:19:40,680
Speaker 1: they lived with another couple as well in the house.

458
00:19:40,720 --> 00:19:43,720
Speaker 1: So in the household they shared things like the butter container,

459
00:19:43,880 --> 00:19:47,359
Speaker 1: the vegemite bottle. They shared a toaster. So with cross contamination,

460
00:19:47,560 --> 00:19:50,399
Speaker 1: even the smallest amount of gluten, if you put your

461
00:19:50,440 --> 00:19:53,040
Speaker 1: gluten free toast into the same toaster that somebody's put

462
00:19:53,080 --> 00:19:56,359
Speaker 1: their wheat containing toast into, that can cause a reaction

463
00:19:56,440 --> 00:19:59,800
Speaker 1: in somebody with Celiac disease, whether or not you're symptomatic.

464
00:20:00,040 --> 00:20:01,560
Speaker 1: I think this is the hardest part for a lot

465
00:20:01,600 --> 00:20:05,040
Speaker 1: of diagnosed celiacs to understand, because you've got two camps

466
00:20:05,040 --> 00:20:07,439
Speaker 1: of CELX. You've got those that are very symptomatic and

467
00:20:07,480 --> 00:20:10,600
Speaker 1: those that don't really experience symptoms at all. And maybe

468
00:20:10,600 --> 00:20:13,080
Speaker 1: it was an accidental pickup or a pickup because a

469
00:20:13,160 --> 00:20:15,840
Speaker 1: family member had Celiac disease and they got diagnosed. But

470
00:20:15,880 --> 00:20:18,040
Speaker 1: because they're not symptomatic, it's very hard for them to

471
00:20:18,119 --> 00:20:21,720
Speaker 1: understand the damage they're doing at that intestinal level when

472
00:20:21,720 --> 00:20:25,119
Speaker 1: they don't feel those symptoms. So she felt those symptoms,

473
00:20:25,119 --> 00:20:27,480
Speaker 1: but they weren't severe. They just came across as more

474
00:20:27,560 --> 00:20:30,680
Speaker 1: like ibs bloating a bit of diarrhea every now and then,

475
00:20:30,720 --> 00:20:33,439
Speaker 1: and that was it. So I think originally her diagnosis

476
00:20:33,480 --> 00:20:35,640
Speaker 1: was really picked up due to her super low iron

477
00:20:35,720 --> 00:20:37,600
Speaker 1: levels when she was quite young. So it was the

478
00:20:37,680 --> 00:20:40,600
Speaker 1: iron that led to the diagnosis. And in that sharehouse,

479
00:20:40,600 --> 00:20:42,920
Speaker 1: you know, she was always having her gluten food products,

480
00:20:42,920 --> 00:20:45,000
Speaker 1: but she'd put her bread into the same toaster that

481
00:20:45,040 --> 00:20:47,280
Speaker 1: the weak containing bread had gone into. She dip her

482
00:20:47,359 --> 00:20:50,080
Speaker 1: knife in the same container that the butter or the vegimite.

483
00:20:50,119 --> 00:20:52,080
Speaker 1: You know, sometimes you look at a jarub jam or

484
00:20:52,119 --> 00:20:54,040
Speaker 1: a jar of vegimite and there's crumbs in there because

485
00:20:54,040 --> 00:20:56,240
Speaker 1: someone's had a double or a triple dip. And it

486
00:20:56,280 --> 00:20:59,119
Speaker 1: always like, oh, so, I always say, if you have

487
00:20:59,280 --> 00:21:02,400
Speaker 1: diagnosed disease, you need your own spreads, you need your

488
00:21:02,400 --> 00:21:05,520
Speaker 1: own toaster. You can't be doing things like that because

489
00:21:05,560 --> 00:21:08,560
Speaker 1: whether or not you experience that symptom, you're still getting

490
00:21:08,600 --> 00:21:12,040
Speaker 1: that cross contamination and that damage at an intestinal level. Now,

491
00:21:12,040 --> 00:21:14,360
Speaker 1: the other thing, Susie was a social eating so yes,

492
00:21:14,400 --> 00:21:16,800
Speaker 1: she was choosing foods that were gluten free from the menu.

493
00:21:17,000 --> 00:21:19,480
Speaker 1: But the amount of cafes and chefs who do not

494
00:21:19,680 --> 00:21:22,720
Speaker 1: understand cross contamination. They need to have a separate work

495
00:21:22,760 --> 00:21:25,840
Speaker 1: area to prepare the gluten free pizza. They're needing the

496
00:21:25,920 --> 00:21:28,240
Speaker 1: dough on the exact same table that they needed the

497
00:21:28,240 --> 00:21:31,320
Speaker 1: wheat containing dough. You've got issues, you know. She would

498
00:21:31,320 --> 00:21:33,000
Speaker 1: grab a cake out of the cabinet. And I said

499
00:21:33,000 --> 00:21:34,399
Speaker 1: to her when we first met, I want you to

500
00:21:34,440 --> 00:21:36,480
Speaker 1: go down to your favorite cafe. I want you to

501
00:21:36,520 --> 00:21:38,760
Speaker 1: stand there looking at how they serve their food for

502
00:21:38,800 --> 00:21:40,919
Speaker 1: five or ten minutes and tell me if they use

503
00:21:40,960 --> 00:21:43,679
Speaker 1: the same tongs to grab out the gluten free cakes

504
00:21:43,720 --> 00:21:45,720
Speaker 1: as they do the normal cakes, and you can bet

505
00:21:45,760 --> 00:21:48,720
Speaker 1: your bottom dollar they did. So the staff weren't trained

506
00:21:48,760 --> 00:21:50,920
Speaker 1: in how to minimize cross contamination. If you're going to

507
00:21:50,960 --> 00:21:53,440
Speaker 1: have gluten free cakes in your cafe, you sure as heck,

508
00:21:53,480 --> 00:21:56,320
Speaker 1: butty be using different tongs to grab those cakes then

509
00:21:56,359 --> 00:21:58,680
Speaker 1: the normal can you know, gluten containing cakes as well.

510
00:21:58,800 --> 00:22:00,600
Speaker 1: So we're getting a lot of cross contain domination from

511
00:22:00,640 --> 00:22:03,119
Speaker 1: social eating, but getting it from their own household and

512
00:22:03,240 --> 00:22:06,600
Speaker 1: also with food labeling, as unfortunate as it is, if

513
00:22:06,640 --> 00:22:09,639
Speaker 1: you have diagnosed Celiac disease, you really should not be

514
00:22:09,680 --> 00:22:13,479
Speaker 1: eating products that say may contrain traces of gluten because

515
00:22:13,720 --> 00:22:16,280
Speaker 1: we simply don't know if there are traces in that

516
00:22:16,320 --> 00:22:18,520
Speaker 1: product or not. Because most of it comes down to

517
00:22:18,560 --> 00:22:21,440
Speaker 1: the level of processing at a factory. And I remember

518
00:22:22,160 --> 00:22:25,840
Speaker 1: Cabrey's just dairy milk chocolate playing dairy milk chcolate five

519
00:22:25,880 --> 00:22:28,879
Speaker 1: ten years ago. When I started as a gashto dietitian,

520
00:22:29,520 --> 00:22:31,480
Speaker 1: you could see that could have that it was fine.

521
00:22:31,520 --> 00:22:34,400
Speaker 1: And then they change the factory that Cabri processes chocolate

522
00:22:34,400 --> 00:22:37,400
Speaker 1: in and automatically there was this new warning label saying

523
00:22:37,520 --> 00:22:40,560
Speaker 1: may can contain traces of gluten on the label, and

524
00:22:41,240 --> 00:22:44,119
Speaker 1: there were broken hearts all around Australia with Celiac saying

525
00:22:44,280 --> 00:22:47,280
Speaker 1: we can't have dairy milk anymore, not because the ingredients

526
00:22:47,320 --> 00:22:49,800
Speaker 1: listed wheat in them, but because the factory that it

527
00:22:49,880 --> 00:22:53,159
Speaker 1: was made on also process other materials and food products

528
00:22:53,200 --> 00:22:55,840
Speaker 1: that had gluten in them. So there's a huge level

529
00:22:55,840 --> 00:22:59,320
Speaker 1: of concern when it comes to cross contamination because long term,

530
00:22:59,359 --> 00:23:01,639
Speaker 1: if you're not one hundred percent compliant with that gluten

531
00:23:01,680 --> 00:23:03,800
Speaker 1: free diet, it can lead to cancer and that's not

532
00:23:03,920 --> 00:23:06,240
Speaker 1: be one of the worst side effects, but we see

533
00:23:06,240 --> 00:23:09,280
Speaker 1: it often and often again, and if that does happen,

534
00:23:09,400 --> 00:23:11,960
Speaker 1: the chances of survival from there that they're not great.

535
00:23:12,000 --> 00:23:15,359
Speaker 1: Susie like, it's one of those diagnoses where the only

536
00:23:15,480 --> 00:23:18,679
Speaker 1: cure for Celiac disease is a one hundred percent gluten

537
00:23:18,680 --> 00:23:21,760
Speaker 1: free diet, one hundred percent compliance and minimizing as much

538
00:23:21,800 --> 00:23:24,360
Speaker 1: cross contamination as you can get. So I just thought

539
00:23:24,359 --> 00:23:26,520
Speaker 1: that was interesting for our listeners and for some people

540
00:23:26,520 --> 00:23:28,880
Speaker 1: out there who may have friends or family that are

541
00:23:28,960 --> 00:23:32,399
Speaker 1: diagnosed Celiacs, whether or not they're symptomatic. The cross contamination

542
00:23:32,560 --> 00:23:35,240
Speaker 1: is so important. So if you're hosting a dinner party

543
00:23:35,280 --> 00:23:37,800
Speaker 1: for a friend that you know has diagnosed celiac disease,

544
00:23:38,080 --> 00:23:40,560
Speaker 1: please be very careful about your workspace is how you're

545
00:23:40,560 --> 00:23:43,920
Speaker 1: cooking and preparing food. When you're reading ingredients, don't look

546
00:23:43,920 --> 00:23:45,840
Speaker 1: at it. You know the ingredients to check that it's

547
00:23:45,840 --> 00:23:48,080
Speaker 1: gluten free, you need to look at them. May contain

548
00:23:48,200 --> 00:23:50,639
Speaker 1: traces of statements as well, just to make sure that

549
00:23:50,680 --> 00:23:53,160
Speaker 1: your loved ones are completely safe. Put it that way.

550
00:23:53,760 --> 00:23:55,879
Speaker 2: The example that springs to my mind is the oil

551
00:23:55,960 --> 00:23:59,119
Speaker 2: because often if you go to pubs or cafes, people

552
00:23:59,160 --> 00:24:01,720
Speaker 2: think that hot chip or fries or sweet potato fries

553
00:24:01,720 --> 00:24:04,960
Speaker 2: are gluten free because of course the ingredient, but they'll

554
00:24:04,960 --> 00:24:07,960
Speaker 2: often very rarely, if ever, well, they have two fryers,

555
00:24:08,280 --> 00:24:10,639
Speaker 2: so they will be frying the salten pepper, squid and

556
00:24:10,680 --> 00:24:13,560
Speaker 2: the regular I'm thinking like shitz or crumbs, things that

557
00:24:13,600 --> 00:24:16,040
Speaker 2: have got gluten in them in the exact same oil

558
00:24:16,080 --> 00:24:18,600
Speaker 2: base as someone who is going for the gluten free

559
00:24:18,600 --> 00:24:21,439
Speaker 2: option will have. So just because it says you know,

560
00:24:21,480 --> 00:24:23,560
Speaker 2: these are gluten free items on a menu, you've got

561
00:24:23,560 --> 00:24:25,919
Speaker 2: to check where they're doing the deep frying, particularly in

562
00:24:25,960 --> 00:24:29,520
Speaker 2: pubs and cafes, and you're absolutely right. I don't think

563
00:24:29,560 --> 00:24:35,000
Speaker 2: we speak enough about the association between exposure as a

564
00:24:35,040 --> 00:24:38,480
Speaker 2: true celiac and increased risk of malignancy in the digestive track.

565
00:24:38,840 --> 00:24:40,760
Speaker 3: It's quite pronounced.

566
00:24:40,200 --> 00:24:43,360
Speaker 2: Those statistics about that, and I think because we see

567
00:24:43,400 --> 00:24:46,159
Speaker 2: a lot of people with food intolerance or people choosing

568
00:24:46,240 --> 00:24:49,880
Speaker 2: not to have gluten for various reasons, we sometimes get

569
00:24:49,880 --> 00:24:52,200
Speaker 2: a little bit blase a and it can't be said

570
00:24:52,440 --> 00:24:55,000
Speaker 2: clearly enough that if you're a diagnosed ciliac, it's literally

571
00:24:55,160 --> 00:24:57,919
Speaker 2: a severe food allergy and you must avoid it at

572
00:24:57,920 --> 00:25:00,440
Speaker 2: all costs. And there is a big difference between food

573
00:25:00,480 --> 00:25:03,679
Speaker 2: intolerance and silliac disease. And we're not taking away from intolerance.

574
00:25:03,880 --> 00:25:06,800
Speaker 2: We'll cover that on another podcast episode. But if you're

575
00:25:06,800 --> 00:25:10,040
Speaker 2: a true diagnosed siliac, this is the level of specificity.

576
00:25:10,080 --> 00:25:12,440
Speaker 2: And it's a good reminder because we don't think about

577
00:25:12,440 --> 00:25:15,080
Speaker 2: it so often, and we trust that restaurants and cafes,

578
00:25:15,119 --> 00:25:17,280
Speaker 2: if it says gluten free, they will have these standards.

579
00:25:17,320 --> 00:25:20,800
Speaker 2: And unfortunately it's not regulated as much because is it

580
00:25:21,040 --> 00:25:24,320
Speaker 2: one in one hundred thousand people will have siliac disease,

581
00:25:25,200 --> 00:25:29,439
Speaker 2: It's isn't ninety it's increasing, and I think a significant

582
00:25:29,520 --> 00:25:32,280
Speaker 2: proportion of people still do not know that they have it,

583
00:25:32,680 --> 00:25:35,200
Speaker 2: and seeing that in Australia we are seeing it increase

584
00:25:35,520 --> 00:25:39,760
Speaker 2: in the number of digestive tract cancers and quite markedly

585
00:25:39,960 --> 00:25:42,760
Speaker 2: in recent years of younger people. We need to really

586
00:25:42,760 --> 00:25:46,760
Speaker 2: pay attention to digestive discomfort and those symptoms, be working

587
00:25:46,800 --> 00:25:49,879
Speaker 2: closely with a dietitian and your GP if you have

588
00:25:50,240 --> 00:25:53,360
Speaker 2: ongoing gut discomfort and you don't know what the underlying causes,

589
00:25:53,680 --> 00:25:55,879
Speaker 2: to make sure that you do have this diagnosis. And

590
00:25:56,080 --> 00:25:58,560
Speaker 2: I'll give an example of a friend of mine. His

591
00:25:58,720 --> 00:26:02,480
Speaker 2: sister had is A and the only symptom that he

592
00:26:02,560 --> 00:26:06,640
Speaker 2: had was headache, so he'd been sort of a bit

593
00:26:06,680 --> 00:26:10,400
Speaker 2: of irritable bow but nothing pronounced, and he'd never had

594
00:26:10,440 --> 00:26:13,239
Speaker 2: a screen even though his sister had that diagnosis. And

595
00:26:13,400 --> 00:26:16,760
Speaker 2: eventually when he had the proper testing done, which again

596
00:26:16,800 --> 00:26:19,639
Speaker 2: can be quite complicated in itself because if you've been

597
00:26:19,640 --> 00:26:22,560
Speaker 2: avoiding gluten, you can come back with a false negative,

598
00:26:22,960 --> 00:26:25,440
Speaker 2: so it is quite an intense testing process to really

599
00:26:25,480 --> 00:26:26,840
Speaker 2: identify true ciliacs.

600
00:26:27,240 --> 00:26:29,280
Speaker 3: But he really the only thing that.

601
00:26:29,240 --> 00:26:31,520
Speaker 2: Had markedly stood out for him in recent years was

602
00:26:31,520 --> 00:26:33,919
Speaker 2: he'd had headaches, and you know, of course he'd been

603
00:26:33,920 --> 00:26:37,160
Speaker 2: having gluten inadvertently for years and inevitably would have done

604
00:26:37,240 --> 00:26:39,960
Speaker 2: significant damage to his guts. So it is an area

605
00:26:40,000 --> 00:26:42,200
Speaker 2: that we will continue to see interest and growth in.

606
00:26:42,560 --> 00:26:44,760
Speaker 2: And as we said, if you know you are Celiac,

607
00:26:45,040 --> 00:26:47,560
Speaker 2: that's the level of attention that needs to be paid

608
00:26:47,600 --> 00:26:49,640
Speaker 2: to make sure cross contamination isn't happening to you.

609
00:26:50,280 --> 00:26:52,199
Speaker 1: Yeah, and let us be very clear if you're somebody

610
00:26:52,200 --> 00:26:55,280
Speaker 1: that avoids gluten or avoids wheat because it just makes

611
00:26:55,280 --> 00:26:57,280
Speaker 1: you a bit bloaded or it flares up your ibs,

612
00:26:57,440 --> 00:27:00,080
Speaker 1: you don't need to be avoiding. May contain traces of

613
00:27:00,240 --> 00:27:02,760
Speaker 1: statements that's absolutely okay for you to have. We're only

614
00:27:02,800 --> 00:27:05,399
Speaker 1: really talking about diagnosed Celiacs here that need to go

615
00:27:05,440 --> 00:27:07,760
Speaker 1: to that level. Other people, you know, with a bit

616
00:27:07,800 --> 00:27:10,320
Speaker 1: of an intolerance to weirter an intolerance to gluten, can

617
00:27:10,520 --> 00:27:13,240
Speaker 1: you know, have small amounts it's absolutely okay. Or you know,

618
00:27:13,280 --> 00:27:14,959
Speaker 1: I have a lot of clients who have a bit

619
00:27:15,000 --> 00:27:16,520
Speaker 1: of a wheat intolerance and they'll go out and have

620
00:27:16,760 --> 00:27:18,640
Speaker 1: a bowl of pasta and you know, suffer the next

621
00:27:18,720 --> 00:27:20,400
Speaker 1: day from it, but they're like, well, it was delicious,

622
00:27:20,440 --> 00:27:24,040
Speaker 1: it was worth it. Unfortunately, if you do have diagnosed celiac,

623
00:27:24,119 --> 00:27:27,080
Speaker 1: you just cannot do those things. And I remember from

624
00:27:27,119 --> 00:27:29,960
Speaker 1: working in my time in the Gashto Andrology Clinic, Susie,

625
00:27:30,080 --> 00:27:32,800
Speaker 1: I had people in tears in front of me, begging

626
00:27:32,840 --> 00:27:34,560
Speaker 1: me to just say just can I just do this once?

627
00:27:34,640 --> 00:27:36,679
Speaker 1: Or can I do this twice? But it's almost like

628
00:27:36,840 --> 00:27:39,439
Speaker 1: the doctors used to describe it like playing Russian roulette,

629
00:27:39,480 --> 00:27:41,840
Speaker 1: like just one meal or one you know, thing off plan.

630
00:27:41,960 --> 00:27:44,160
Speaker 1: Or we had, you know, clients who would have hot

631
00:27:44,160 --> 00:27:46,680
Speaker 1: cross bonds for one or two weeks over Easter every year,

632
00:27:46,920 --> 00:27:49,080
Speaker 1: just because they're like, well, I'm not symptomatics, not doing

633
00:27:49,240 --> 00:27:51,879
Speaker 1: me any harm. And I remember one of those ladies

634
00:27:52,000 --> 00:27:54,840
Speaker 1: did end up with stomach cancer. And it's one of

635
00:27:54,840 --> 00:27:57,960
Speaker 1: those things that you just we don't know until we know,

636
00:27:58,040 --> 00:27:59,720
Speaker 1: and by the time you know if you do have

637
00:27:59,800 --> 00:28:02,880
Speaker 1: some sort of cancer, it's it's honestly, it's probably too late.

638
00:28:03,200 --> 00:28:05,600
Speaker 1: So it's one of those things where it sucks and

639
00:28:05,600 --> 00:28:08,160
Speaker 1: there's no other cure for it. But it's one hundred

640
00:28:08,160 --> 00:28:12,040
Speaker 1: percent absence from gluten if you do have diagnosed celiac disease.

641
00:28:12,280 --> 00:28:14,600
Speaker 2: Free dialogy and so just a question that had come

642
00:28:14,640 --> 00:28:18,040
Speaker 2: through on our podcast channels. What about if you have

643
00:28:18,200 --> 00:28:21,920
Speaker 2: the Celiac gene but are not celiac, tell us about that.

644
00:28:22,680 --> 00:28:24,760
Speaker 1: Yeah, so you can carry the gene and a lot

645
00:28:24,800 --> 00:28:26,800
Speaker 1: of people do carry the gene and will never develop

646
00:28:26,840 --> 00:28:30,320
Speaker 1: Celiac disease. So COEALC disease is an autoimmune condition. You

647
00:28:30,400 --> 00:28:32,760
Speaker 1: cannot have Celiac disease without the gene. So if you

648
00:28:32,800 --> 00:28:35,679
Speaker 1: test negatives to the gene, you will not develop Celiac disease.

649
00:28:35,760 --> 00:28:38,640
Speaker 1: But if you carry the gene, something needs to happen,

650
00:28:38,920 --> 00:28:41,800
Speaker 1: and from the latest research and science, it's really around

651
00:28:41,840 --> 00:28:45,480
Speaker 1: some sort of environmental or genetic sort of trigger. Something

652
00:28:45,520 --> 00:28:48,080
Speaker 1: triggers that gene to switch on and then you develop

653
00:28:48,160 --> 00:28:51,480
Speaker 1: Celiac disease. And from the research, I think it's it's

654
00:28:51,480 --> 00:28:53,800
Speaker 1: something to do with an upset of gut bacteria. So

655
00:28:53,840 --> 00:28:55,800
Speaker 1: it could be a period of sickness or a period

656
00:28:55,840 --> 00:28:58,840
Speaker 1: of stress, or some sort of heavy medication use. It's

657
00:28:58,920 --> 00:29:02,160
Speaker 1: linked to big life changes like going through a relationship

658
00:29:02,160 --> 00:29:06,120
Speaker 1: breakdown or starting university, or traveling overseas or something like that.

659
00:29:06,160 --> 00:29:08,200
Speaker 1: So they've looked at a lot of researchers in terms

660
00:29:08,240 --> 00:29:10,600
Speaker 1: of what turns on that gene and a lot of people.

661
00:29:10,800 --> 00:29:12,320
Speaker 1: But one of the best things you can do if

662
00:29:12,360 --> 00:29:14,840
Speaker 1: you carry that gene, you do not have to avoid

663
00:29:14,880 --> 00:29:18,160
Speaker 1: gluten until you've been diagnosed with select disease and that

664
00:29:18,200 --> 00:29:20,640
Speaker 1: gene switches on. So you can absolutely continue to still

665
00:29:20,680 --> 00:29:22,880
Speaker 1: eat gluten, but the best thing you can do to

666
00:29:22,960 --> 00:29:26,040
Speaker 1: try and prevent that gene from switching on. For lack

667
00:29:26,080 --> 00:29:27,959
Speaker 1: of a better word, there's nothing in the research that

668
00:29:28,000 --> 00:29:30,920
Speaker 1: we know that will prevent that gene from switching on.

669
00:29:30,960 --> 00:29:32,920
Speaker 1: But one of the best things they think that you

670
00:29:32,960 --> 00:29:35,240
Speaker 1: can do is have a wide diversity of plants in

671
00:29:35,280 --> 00:29:38,120
Speaker 1: your diet and really just work to improve your gut

672
00:29:38,160 --> 00:29:41,400
Speaker 1: health overall, because good gut health, minimizing stress, having a

673
00:29:41,400 --> 00:29:44,040
Speaker 1: great lifestyle approach is one of the best things that

674
00:29:44,080 --> 00:29:46,200
Speaker 1: we know of to try and prevent that switch from

675
00:29:46,200 --> 00:29:48,480
Speaker 1: being turned on. But if you do carry the gene

676
00:29:48,520 --> 00:29:51,360
Speaker 1: and you've been diagnosed or you don't have select disease,

677
00:29:51,400 --> 00:29:54,480
Speaker 1: you can continue to eat gluten. That's absolutely okay. It's

678
00:29:54,520 --> 00:29:57,000
Speaker 1: just until you get that diagnosi It's not saying that

679
00:29:57,040 --> 00:29:59,440
Speaker 1: you ever will, but if you do become diagnosed that

680
00:29:59,520 --> 00:30:01,880
Speaker 1: it's then you need to avoid glutton completely.

681
00:30:02,120 --> 00:30:04,680
Speaker 2: And I think for those people and I have that gene. Actually,

682
00:30:05,200 --> 00:30:08,600
Speaker 2: if paying attention to any change in your gut function

683
00:30:08,760 --> 00:30:10,480
Speaker 2: is really really important, and we say that all the

684
00:30:10,520 --> 00:30:13,480
Speaker 2: time around irritable bout and a number of indicators for

685
00:30:13,520 --> 00:30:16,280
Speaker 2: other health conditions, but specifically, if you do know you

686
00:30:16,360 --> 00:30:18,680
Speaker 2: have that gene, it is really important you pay attention

687
00:30:18,760 --> 00:30:22,480
Speaker 2: to any change in your digestive comfort bow habits because

688
00:30:22,520 --> 00:30:25,240
Speaker 2: that can be very telling when it comes to triggering

689
00:30:25,280 --> 00:30:27,440
Speaker 2: some of this and in that instance, it could indeed

690
00:30:27,480 --> 00:30:30,000
Speaker 2: suggest that the gene had been triggered. So pay a

691
00:30:30,000 --> 00:30:32,600
Speaker 2: lot of attention and change to your regular routine is

692
00:30:32,680 --> 00:30:33,800
Speaker 2: very important.

693
00:30:33,800 --> 00:30:35,920
Speaker 1: Absolutely, and just a yearly blood test if you know

694
00:30:35,960 --> 00:30:38,000
Speaker 1: that you carry the gene, or you have family members,

695
00:30:38,200 --> 00:30:41,200
Speaker 1: you know direct family members that also have Celiac disease

696
00:30:41,280 --> 00:30:43,080
Speaker 1: or also carry the gene, it's just something that you

697
00:30:43,120 --> 00:30:44,400
Speaker 1: want to keep at the back of your mind. And

698
00:30:44,440 --> 00:30:46,440
Speaker 1: I would just recommend a yearly blood test with your

699
00:30:46,480 --> 00:30:49,680
Speaker 1: doctor because sometimes one of the biggest tailtale signs if

700
00:30:49,680 --> 00:30:52,920
Speaker 1: you're developing Celiac disease is low vitamins and minerals because

701
00:30:52,920 --> 00:30:55,840
Speaker 1: your gut, your intestines are inflamed and you're not absorbing

702
00:30:55,920 --> 00:30:58,400
Speaker 1: nutrients like you should. Be because of that gut inflammation.

703
00:30:58,560 --> 00:31:02,440
Speaker 1: So a lot of times I've sent clients for proper

704
00:31:02,480 --> 00:31:04,880
Speaker 1: testing and BIP season screening and they've come back with

705
00:31:04,960 --> 00:31:07,320
Speaker 1: diagnosed celiac disease. And the only tael Tan signe we

706
00:31:07,400 --> 00:31:09,960
Speaker 1: had was super low iron despite them eating you know,

707
00:31:10,000 --> 00:31:11,960
Speaker 1: a ton of red meat, you know, doing all the

708
00:31:12,000 --> 00:31:14,440
Speaker 1: right things, and their iron was still incredibly low. So

709
00:31:14,480 --> 00:31:16,360
Speaker 1: I think that just doing a routine blood test with

710
00:31:16,400 --> 00:31:18,560
Speaker 1: your GP is just going to help you with peace

711
00:31:18,600 --> 00:31:19,480
Speaker 1: of mind. I think once a.

712
00:31:19,520 --> 00:31:23,760
Speaker 3: Year perfect so interesting. We could talk about it all day, absolutely,

713
00:31:23,840 --> 00:31:24,480
Speaker 3: but we.

714
00:31:24,400 --> 00:31:26,960
Speaker 1: Don't have too much longer on this podcast, Susie, so

715
00:31:27,240 --> 00:31:29,480
Speaker 1: we will move on to our most popular segment of

716
00:31:29,480 --> 00:31:33,240
Speaker 1: the podcast, which is our new and exciting supermarket products.

717
00:31:33,440 --> 00:31:35,480
Speaker 1: And this week, SUSI, you want to chat about fiber

718
00:31:35,480 --> 00:31:35,960
Speaker 1: one bars.

719
00:31:36,600 --> 00:31:40,719
Speaker 2: Fiber one bars, Yes, and I became familiar with this product.

720
00:31:40,840 --> 00:31:43,000
Speaker 2: So in the good old days when we could travel,

721
00:31:43,320 --> 00:31:46,320
Speaker 2: I used to love to go to America, Hawaii, New

722
00:31:46,400 --> 00:31:47,760
Speaker 2: York sometimes twice a year.

723
00:31:47,800 --> 00:31:48,320
Speaker 3: I loved it.

724
00:31:48,360 --> 00:31:50,560
Speaker 2: And one of the things that I loved was seeing

725
00:31:50,640 --> 00:31:54,000
Speaker 2: the range of different foods. Now, admittedly a lot of

726
00:31:54,040 --> 00:31:56,640
Speaker 2: the US foods are heavily processed. There's a lot of

727
00:31:56,640 --> 00:31:58,800
Speaker 2: protein bars, there's a lot of snack food, but because

728
00:31:58,800 --> 00:32:03,680
Speaker 2: of the huge population, huge number of calorie controlled snack food,

729
00:32:03,760 --> 00:32:06,360
Speaker 2: and specifically whenever you go to America, there's a lot

730
00:32:06,400 --> 00:32:08,040
Speaker 2: of one hundred calorie unless snacks.

731
00:32:08,040 --> 00:32:09,920
Speaker 3: It's a real marketing focus.

732
00:32:10,200 --> 00:32:12,520
Speaker 2: And one of the products has been available here in

733
00:32:12,560 --> 00:32:16,000
Speaker 2: Australia for a while and it turns up in my office.

734
00:32:16,040 --> 00:32:18,160
Speaker 2: One of the girls that I work with in Bondi,

735
00:32:18,720 --> 00:32:22,400
Speaker 2: she has a lot of clients who love this product.

736
00:32:22,480 --> 00:32:24,720
Speaker 3: Now these you would have seen them.

737
00:32:24,760 --> 00:32:27,720
Speaker 2: They're in the snack food section and there's a whole

738
00:32:27,720 --> 00:32:29,320
Speaker 2: lot of them, But the specific one we're going to

739
00:32:29,320 --> 00:32:32,000
Speaker 2: talk about today is the Fiber one ninety calorie bar.

740
00:32:32,160 --> 00:32:34,480
Speaker 2: And the best Wayley and I can describe it is

741
00:32:34,520 --> 00:32:37,560
Speaker 2: that it's like a kind of dense biscuit with a

742
00:32:37,640 --> 00:32:41,160
Speaker 2: chocolate drizzle. So this specific flavor is chocolate fudge brownie.

743
00:32:41,200 --> 00:32:43,160
Speaker 2: There's several different ones. I think there's a birthday cake

744
00:32:43,200 --> 00:32:45,600
Speaker 2: and there's a caramel one, and they heavily market on

745
00:32:45,640 --> 00:32:48,560
Speaker 2: the fact that they're less than ninety calories per serve.

746
00:32:48,680 --> 00:32:50,600
Speaker 3: It's quite small, it's twenty four grams.

747
00:32:50,640 --> 00:32:53,240
Speaker 2: You get about five or six in a packet, a

748
00:32:53,320 --> 00:32:56,680
Speaker 2: gram of protein, three grams of fat perserve one point

749
00:32:56,800 --> 00:33:00,600
Speaker 2: nine saturated, so eight point one grams percentage traded fat,

750
00:33:00,680 --> 00:33:02,760
Speaker 2: so still not as low as we would like at

751
00:33:02,800 --> 00:33:05,680
Speaker 2: less than three percent that traded fat. Eleven point four

752
00:33:05,720 --> 00:33:08,840
Speaker 2: grams of carbohydrate perserve seven point two grams of sugar,

753
00:33:08,920 --> 00:33:12,560
Speaker 2: so thirty percent sugar overall, and quite significant in such

754
00:33:12,560 --> 00:33:15,920
Speaker 2: a small product. It's about twenty percent or five point

755
00:33:16,000 --> 00:33:19,560
Speaker 2: one grams of dietary fiber per serve. Now, when we

756
00:33:19,600 --> 00:33:22,680
Speaker 2: take a look at the ingredient list, that's even more interesting.

757
00:33:23,320 --> 00:33:26,640
Speaker 2: The first ingredient which would explain the high fiber content

758
00:33:26,720 --> 00:33:30,080
Speaker 2: is chicory root extract, followed by wheat flour, icing, sugar,

759
00:33:30,440 --> 00:33:32,880
Speaker 2: vegetable fats, and oils which hasten to say are probably

760
00:33:32,880 --> 00:33:37,240
Speaker 2: palm oil coming out of the States, sugar, cocoa, powder, fructose,

761
00:33:37,280 --> 00:33:40,120
Speaker 2: wheat fiber. So the ingredient list is relatively long for

762
00:33:40,160 --> 00:33:43,040
Speaker 2: a snack food product. And if you were looking at

763
00:33:43,040 --> 00:33:45,120
Speaker 2: a quick quick look at that product, you think, well,

764
00:33:45,160 --> 00:33:47,360
Speaker 2: it's light, it's low calorie.

765
00:33:47,800 --> 00:33:50,080
Speaker 3: I don't know, I don't love them.

766
00:33:50,360 --> 00:33:52,840
Speaker 2: You know, I bought them not long ago and thought,

767
00:33:52,840 --> 00:33:54,560
Speaker 2: oh can I include them in my meal plans, and

768
00:33:54,640 --> 00:33:58,200
Speaker 2: I couldn't eat it. The texture for me was way

769
00:33:58,200 --> 00:34:00,959
Speaker 2: too sweet. It was kind of a the cake. I

770
00:34:00,960 --> 00:34:04,640
Speaker 2: didn't enjoy it. If my clients like them and ask

771
00:34:04,720 --> 00:34:06,520
Speaker 2: me about them, I can factor them in because they

772
00:34:06,560 --> 00:34:09,640
Speaker 2: are relatively low calorie. But it's definitely not one of

773
00:34:09,680 --> 00:34:13,120
Speaker 2: my go to snap foods, even though you would absolutely

774
00:34:13,160 --> 00:34:16,480
Speaker 2: infer it as quite a treat because it's very very

775
00:34:16,520 --> 00:34:20,959
Speaker 2: sweet and still retains a portion control, which is why

776
00:34:21,000 --> 00:34:23,520
Speaker 2: we can sometimes still use them. And obviously while my

777
00:34:23,560 --> 00:34:25,960
Speaker 2: colleagues use them in their own meal plans, but what

778
00:34:26,040 --> 00:34:27,560
Speaker 2: do you think if you tried them before?

779
00:34:28,160 --> 00:34:30,200
Speaker 1: Yeah, I'm not a fan, Souzie, I must say. I

780
00:34:30,200 --> 00:34:32,120
Speaker 1: mean just purely. I work with a lot of God

781
00:34:32,120 --> 00:34:34,760
Speaker 1: heals clients. From an IBS perspective. The number one ingredients

782
00:34:34,840 --> 00:34:37,160
Speaker 1: chickory root extract, You're gonna have a ton of problems

783
00:34:37,160 --> 00:34:39,520
Speaker 1: if you're someone with IBS or who gets quite bloated.

784
00:34:39,719 --> 00:34:42,799
Speaker 1: That's a ridiculous amount of fiber in one tiny little bar.

785
00:34:43,120 --> 00:34:46,360
Speaker 1: I just counted up, Susie. There's sixteen seventeen ingredients in

786
00:34:46,440 --> 00:34:48,520
Speaker 1: this product. It's highly processed.

787
00:34:48,880 --> 00:34:49,279
Speaker 3: You're right.

788
00:34:49,280 --> 00:34:51,640
Speaker 1: The vegetable oils are probably palm oil, so they're not

789
00:34:51,719 --> 00:34:55,360
Speaker 1: great there. To me, it's not great. I mean the

790
00:34:55,400 --> 00:34:58,000
Speaker 1: top I think six ingredients. There's three types of sugars.

791
00:34:58,040 --> 00:35:01,000
Speaker 1: There's icing sugar, there's fructose, and there's actual sugar as well.

792
00:35:01,120 --> 00:35:03,239
Speaker 1: And you know, thirty nearly thirty percent sugar in a

793
00:35:03,280 --> 00:35:05,520
Speaker 1: tiny little bar. It's not a great product. I mean,

794
00:35:05,680 --> 00:35:07,480
Speaker 1: if you love it by all means, eat it. But

795
00:35:08,239 --> 00:35:10,680
Speaker 1: I mean for ninety calories, yeah, that's cool. But I

796
00:35:10,719 --> 00:35:12,799
Speaker 1: could eat that in two bytes and be like what next.

797
00:35:12,840 --> 00:35:16,840
Speaker 1: There's zero satisfaction for me. There's zero satiety. It's not filling,

798
00:35:17,400 --> 00:35:19,800
Speaker 1: you know. I'd much rather have a piece of fruit

799
00:35:19,920 --> 00:35:21,640
Speaker 1: or a yogurt or something like that that's you know,

800
00:35:21,719 --> 00:35:24,200
Speaker 1: sweet and still quite filling as well, or just you know,

801
00:35:24,280 --> 00:35:26,520
Speaker 1: an apple and a few squares of chocolate. To me, yes,

802
00:35:26,560 --> 00:35:28,520
Speaker 1: it might be slightly more calories, but to me at

803
00:35:28,520 --> 00:35:30,440
Speaker 1: the end of the day, it's going to fill me

804
00:35:30,520 --> 00:35:32,040
Speaker 1: up a lot longer, which is going to prevent me

805
00:35:32,080 --> 00:35:34,920
Speaker 1: from over eating later on. Something like this, I wouldn't

806
00:35:34,920 --> 00:35:37,319
Speaker 1: call this a snack like this wouldn't fill ninety nine

807
00:35:37,320 --> 00:35:39,480
Speaker 1: percent of my clients up as a snack choice. It's

808
00:35:39,480 --> 00:35:41,799
Speaker 1: just got no satiety there, there's no volume.

809
00:35:42,040 --> 00:35:44,480
Speaker 2: And it's that texture that really gets me really that

810
00:35:44,680 --> 00:35:47,040
Speaker 2: dissolves in the mouth. You know, it doesn't have any

811
00:35:47,120 --> 00:35:49,160
Speaker 2: chew factor, which we've spoken about when it comes to

812
00:35:49,160 --> 00:35:50,160
Speaker 2: the volumetrics eating.

813
00:35:50,160 --> 00:35:51,959
Speaker 3: We want people to be chewing.

814
00:35:51,640 --> 00:35:55,000
Speaker 2: Through their food because that slows down eating and in

815
00:35:55,040 --> 00:35:57,680
Speaker 2: the case of a product that's got more protein and

816
00:35:58,080 --> 00:36:01,239
Speaker 2: it's a slower digestive process. If a client came to

817
00:36:01,239 --> 00:36:03,719
Speaker 2: me and said they love them, I could include it

818
00:36:03,760 --> 00:36:05,600
Speaker 2: in that sort of one hundred calorie a data lit

819
00:36:05,640 --> 00:36:08,319
Speaker 2: lecture if they wanted something sweet. But I'm a little

820
00:36:08,320 --> 00:36:10,200
Speaker 2: bit like you, I'd actually prefer them to have even

821
00:36:10,239 --> 00:36:12,719
Speaker 2: some a couple of squares of dark chocolate. I think

822
00:36:12,719 --> 00:36:16,920
Speaker 2: there's better small portion control bars available which have a

823
00:36:16,920 --> 00:36:19,080
Speaker 2: little chok drizzle or a chok base. I'm thinking of

824
00:36:19,120 --> 00:36:22,360
Speaker 2: the little mini Carmen's bites. There's a caramel one and

825
00:36:22,640 --> 00:36:24,480
Speaker 2: a cherry chalk one that I really quite like. I

826
00:36:24,480 --> 00:36:27,680
Speaker 2: think they're only about sixty calories as well, So you know,

827
00:36:27,760 --> 00:36:30,040
Speaker 2: it's one of those things if you enjoy them, because

828
00:36:30,080 --> 00:36:32,920
Speaker 2: you seek out that very sweet, more processed food and

829
00:36:32,960 --> 00:36:35,560
Speaker 2: you like it, and you can control yourself and not

830
00:36:35,600 --> 00:36:37,120
Speaker 2: eat three out of the box at a time and

831
00:36:37,200 --> 00:36:39,440
Speaker 2: have one a day, But it would definitely not be

832
00:36:39,440 --> 00:36:43,040
Speaker 2: something I would go to myself. I think looking at

833
00:36:43,040 --> 00:36:46,399
Speaker 2: their website that the product of the Fiber one range

834
00:36:46,440 --> 00:36:49,439
Speaker 2: that I don't mind is the popcorn bar. But I'll

835
00:36:49,480 --> 00:36:51,719
Speaker 2: just bring it up now while we're here, because to

836
00:36:51,760 --> 00:36:54,200
Speaker 2: me it looks less kind of processed in the sense

837
00:36:54,200 --> 00:36:56,399
Speaker 2: it's got some whole grain in it that comes into

838
00:36:56,400 --> 00:36:59,279
Speaker 2: eighty four calories. It's only four point seven. It's about

839
00:36:59,320 --> 00:37:02,279
Speaker 2: twenty percent, so a little bit lower so in that

840
00:37:02,480 --> 00:37:05,439
Speaker 2: product range. I also think there are better options out

841
00:37:05,480 --> 00:37:08,759
Speaker 2: there than this particular one. But it was interesting to

842
00:37:08,800 --> 00:37:10,680
Speaker 2: me because, as I said, it's really popular in the

843
00:37:10,680 --> 00:37:12,840
Speaker 2: States and one of their big big sellers when it

844
00:37:12,840 --> 00:37:15,759
Speaker 2: comes to calorie controlled sweet treats. Yeah.

845
00:37:15,840 --> 00:37:18,200
Speaker 1: No, the sets are well known for you know, calorie control,

846
00:37:18,320 --> 00:37:21,840
Speaker 1: but highly highly processed snacks. So yeah, for me, it

847
00:37:21,880 --> 00:37:23,879
Speaker 1: doesn't even really register on my radar. As you said,

848
00:37:24,000 --> 00:37:26,479
Speaker 1: clients love it, Sure, I'm happy to work it into

849
00:37:26,520 --> 00:37:28,319
Speaker 1: the you know, their daily intake, but it's not something

850
00:37:28,360 --> 00:37:30,800
Speaker 1: i'd be recommending for the majority of people.

851
00:37:31,040 --> 00:37:31,200
Speaker 3: Man.

852
00:37:31,239 --> 00:37:33,319
Speaker 2: I think we've really moved on a lot just from

853
00:37:33,360 --> 00:37:36,320
Speaker 2: pure calorie control. It's about nutrient density, which again links

854
00:37:36,320 --> 00:37:37,560
Speaker 2: back to our volumetrics talk.

855
00:37:37,719 --> 00:37:40,759
Speaker 3: So yeah, it's an interesting one because it really still preaches.

856
00:37:40,440 --> 00:37:43,480
Speaker 2: That dietary approach of reminds me of the early eighties

857
00:37:43,520 --> 00:37:45,640
Speaker 2: when we did the limits and there were these biscuits

858
00:37:45,680 --> 00:37:48,160
Speaker 2: that you would eat for breakfast because they were calorie controlled.

859
00:37:48,200 --> 00:37:51,799
Speaker 2: But I think nutrition has really evolved from that. And yeah,

860
00:37:51,800 --> 00:37:54,360
Speaker 2: it's a little bit of America on our shelves, but

861
00:37:54,400 --> 00:37:56,120
Speaker 2: definitely I'm like you, it wouldn't be my go to,

862
00:37:56,200 --> 00:37:57,320
Speaker 2: but we'll pop it up so you can have a

863
00:37:57,360 --> 00:37:59,120
Speaker 2: look and you can let us know your thoughts if

864
00:37:59,120 --> 00:38:02,360
Speaker 2: you've tried it all right. So for our final segment,

865
00:38:02,960 --> 00:38:06,279
Speaker 2: we had another great listener question come up online about sauces,

866
00:38:06,320 --> 00:38:08,239
Speaker 2: and it made me think that often my clients, when

867
00:38:08,239 --> 00:38:10,200
Speaker 2: I'm writing their meal plans, they will ask me.

868
00:38:10,560 --> 00:38:12,000
Speaker 3: A little bit about sauces.

869
00:38:12,040 --> 00:38:14,520
Speaker 2: So, whether it's tomato sauce with meat, or whether it's

870
00:38:14,520 --> 00:38:18,920
Speaker 2: mayonnaise or pesto or even butter margarine, olive oil dressings,

871
00:38:18,960 --> 00:38:21,840
Speaker 2: you know, how do you navigate that space? And I

872
00:38:21,880 --> 00:38:26,320
Speaker 2: think my position on sauces are if they're consumed in moderation,

873
00:38:26,400 --> 00:38:28,960
Speaker 2: and when I say moderationally, and I'm talking about I

874
00:38:29,000 --> 00:38:32,400
Speaker 2: say maybe a twenty cent or twenty gram tablespoon serve

875
00:38:33,080 --> 00:38:35,440
Speaker 2: to flavor up a healthy meal. So if you've got

876
00:38:35,440 --> 00:38:38,719
Speaker 2: a massive salad and you use a little bit of mayonnaise,

877
00:38:38,800 --> 00:38:41,239
Speaker 2: full strength stuff, so it's not as heavily processed as

878
00:38:41,239 --> 00:38:44,279
Speaker 2: some of the lighter varieties, I have no issue with it,

879
00:38:44,320 --> 00:38:47,560
Speaker 2: because I would rather my clients enjoy their food, have

880
00:38:47,640 --> 00:38:50,640
Speaker 2: a little bit of added sauce to it, and eat

881
00:38:50,640 --> 00:38:53,919
Speaker 2: more salad and vegetables. But what I will also say

882
00:38:54,120 --> 00:38:56,480
Speaker 2: is that if people love sauces, they tend to use

883
00:38:56,520 --> 00:38:58,680
Speaker 2: a lot, so they won't just use soy sauce in

884
00:38:58,719 --> 00:39:02,440
Speaker 2: a stir fry. You toistin plus seriarchy plus soy, and

885
00:39:02,440 --> 00:39:05,200
Speaker 2: that's doubling it up. So I do usually stress and

886
00:39:05,200 --> 00:39:08,359
Speaker 2: say one sauce per meal, and you do need to

887
00:39:08,400 --> 00:39:11,799
Speaker 2: measure it. That's kind of my position on it. It's

888
00:39:11,800 --> 00:39:13,560
Speaker 2: not going to add a huge amount of calories as

889
00:39:13,600 --> 00:39:16,080
Speaker 2: part of a balanced meal, but I'm not talking about

890
00:39:16,120 --> 00:39:19,439
Speaker 2: it as described before the Jamie Oliver pour of oil etc.

891
00:39:19,800 --> 00:39:20,520
Speaker 3: Through salads.

892
00:39:20,680 --> 00:39:23,520
Speaker 2: It is watching how much, and I would encourage people

893
00:39:23,560 --> 00:39:26,200
Speaker 2: to measure because often we have no idea how much

894
00:39:26,239 --> 00:39:28,879
Speaker 2: we're actually having, and you squirt the tomato sauce over

895
00:39:28,920 --> 00:39:30,839
Speaker 2: the fish or over the meat, and you're having two

896
00:39:30,960 --> 00:39:33,120
Speaker 2: or three times the amount you actually think you are,

897
00:39:33,360 --> 00:39:35,799
Speaker 2: So it is worth measuring it out when you're adding

898
00:39:35,880 --> 00:39:36,480
Speaker 2: it to a plate.

899
00:39:37,320 --> 00:39:39,239
Speaker 1: And I think the question is quite interesting from the

900
00:39:39,239 --> 00:39:42,000
Speaker 1: fact that they asked about connivents and healthy sources and

901
00:39:42,040 --> 00:39:44,520
Speaker 1: what the best options were for weight loss and also

902
00:39:44,680 --> 00:39:47,240
Speaker 1: just to be healthy the same thing that they're also different.

903
00:39:47,280 --> 00:39:49,799
Speaker 1: So something can be healthy but not applicable for weight loss,

904
00:39:49,840 --> 00:39:52,120
Speaker 1: or something can be better for weight loss but not

905
00:39:52,160 --> 00:39:55,080
Speaker 1: necessarily healthy. So I think that it's kind of difficult

906
00:39:55,120 --> 00:39:57,520
Speaker 1: to try to separate that or give an answer to

907
00:39:57,560 --> 00:40:01,239
Speaker 1: both things. But I think with healthier type sauces, yes, sure,

908
00:40:01,280 --> 00:40:03,440
Speaker 1: some of our dressings more based on you know, olive

909
00:40:03,440 --> 00:40:05,160
Speaker 1: oil and a bit of lemon juice and a bit

910
00:40:05,200 --> 00:40:07,319
Speaker 1: of black pepper and some garlic, that can be great

911
00:40:07,360 --> 00:40:09,840
Speaker 1: sort of dressings. I normally say for clients look for

912
00:40:09,920 --> 00:40:12,160
Speaker 1: sea through type things. So if you're going and say,

913
00:40:12,160 --> 00:40:13,960
Speaker 1: for example, you're at subway and you're looking for the

914
00:40:14,040 --> 00:40:16,120
Speaker 1: sauce to put on your sub or with your salad,

915
00:40:16,680 --> 00:40:19,320
Speaker 1: the ones that aren't see through. So like the creamier

916
00:40:19,360 --> 00:40:21,080
Speaker 1: ones are generally quite high in fat, so a lot

917
00:40:21,160 --> 00:40:23,920
Speaker 1: higher in calories, so for fat loss probably to be avoided.

918
00:40:23,960 --> 00:40:26,440
Speaker 1: Those you know, ranch type ones and the you know,

919
00:40:26,520 --> 00:40:29,120
Speaker 1: textan barbecue that sort of thing. But the sea through

920
00:40:29,160 --> 00:40:31,600
Speaker 1: ones such as the sweet onion one is a little

921
00:40:31,640 --> 00:40:33,840
Speaker 1: bit better. The low fat french onion, those sorts of

922
00:40:33,880 --> 00:40:36,400
Speaker 1: ones are a little bit better. But I agree with you, Like,

923
00:40:36,400 --> 00:40:38,759
Speaker 1: if it's to flavor things like a big salad, then

924
00:40:38,760 --> 00:40:41,160
Speaker 1: I absolutely think that's fine. Added tablespoon or so of

925
00:40:41,200 --> 00:40:44,000
Speaker 1: sauce to help you get that veggie in. But if

926
00:40:44,040 --> 00:40:46,919
Speaker 1: you're flavoring like you're you know, deep fried potato chips,

927
00:40:46,960 --> 00:40:49,200
Speaker 1: or you're flavoring your sausage roll or something like that,

928
00:40:49,280 --> 00:40:52,319
Speaker 1: which is already really calorie TEMs, just be very very

929
00:40:52,360 --> 00:40:54,400
Speaker 1: careful with the things that you're adding to that. But

930
00:40:54,960 --> 00:40:57,279
Speaker 1: one of my favorite sauces or condiments to add to

931
00:40:57,320 --> 00:40:59,839
Speaker 1: a meal souzi is salsa. It's super low calorie. It's

932
00:41:00,000 --> 00:41:02,719
Speaker 1: basically just like tomatoes, capsicum, onion. It's one of my

933
00:41:02,760 --> 00:41:04,920
Speaker 1: favorite things to eat with veggie sticks. Add it to

934
00:41:05,520 --> 00:41:07,840
Speaker 1: a little bit of you know, like protein, all that

935
00:41:07,880 --> 00:41:09,919
Speaker 1: sort of thing even like tofu and salsa goes really

936
00:41:09,920 --> 00:41:12,879
Speaker 1: well together. And my mum makes this amazing chili jam

937
00:41:12,920 --> 00:41:15,160
Speaker 1: which I love having with lean protein like a bit

938
00:41:15,160 --> 00:41:17,839
Speaker 1: of tofu or fish or salmon or something as well.

939
00:41:17,880 --> 00:41:20,279
Speaker 1: So she makes up from scratch and bottles it up

940
00:41:20,320 --> 00:41:22,600
Speaker 1: for us kids, and it's really really delicious. So I

941
00:41:22,600 --> 00:41:24,520
Speaker 1: think anything like that with a base of sort of

942
00:41:24,560 --> 00:41:28,040
Speaker 1: like tomato based bas is probably your best bet versus

943
00:41:28,080 --> 00:41:30,319
Speaker 1: something like a pesto, which can be quite high and

944
00:41:30,360 --> 00:41:33,040
Speaker 1: fat or more like a butter, or a base like

945
00:41:33,040 --> 00:41:35,440
Speaker 1: a margarine or something like that, or a mayonnaise, or

946
00:41:35,920 --> 00:41:37,680
Speaker 1: I think just be a little bit warier with things

947
00:41:37,719 --> 00:41:40,759
Speaker 1: like that or quite sugary. More dressings like sweet chili

948
00:41:40,800 --> 00:41:42,760
Speaker 1: sauces and that sort of thing. Don't go too heavy

949
00:41:43,080 --> 00:41:45,280
Speaker 1: on those ones. I think they're clear as see through ones.

950
00:41:45,280 --> 00:41:47,600
Speaker 1: All the tomato based options are always my best pick

951
00:41:48,000 --> 00:41:50,680
Speaker 1: if the goal is fat loss and just watching I

952
00:41:50,680 --> 00:41:52,160
Speaker 1: guess the calories in the meal well.

953
00:41:52,280 --> 00:41:54,719
Speaker 2: And the vinegars things like batsic vinegar don't add a

954
00:41:54,760 --> 00:41:57,360
Speaker 2: huge amount with quite a lot of flavor. Plain chili

955
00:41:57,400 --> 00:42:00,279
Speaker 2: sauce over sweet chili. And another tip for family, because

956
00:42:00,280 --> 00:42:01,719
Speaker 2: I know there's a lot of mums listening, you'll be

957
00:42:01,719 --> 00:42:03,759
Speaker 2: thinking about their kids. He'll only eat their food with

958
00:42:03,760 --> 00:42:06,080
Speaker 2: tomato sauce. I think you've just got it from an

959
00:42:06,080 --> 00:42:08,799
Speaker 2: early age. Teach them to regulate the portion, even if

960
00:42:08,840 --> 00:42:10,279
Speaker 2: you give them the tea spoon, and get them to

961
00:42:10,280 --> 00:42:12,399
Speaker 2: measure it out, so they learn to self regulate their

962
00:42:12,400 --> 00:42:14,400
Speaker 2: amounts and they know how much they can have. And

963
00:42:14,440 --> 00:42:16,000
Speaker 2: these are good tools for all of us because it's

964
00:42:16,040 --> 00:42:18,520
Speaker 2: about that ability to regulate what we're having and do

965
00:42:18,640 --> 00:42:21,439
Speaker 2: it in a control way rather than avoid, avoid, avoid.

966
00:42:21,120 --> 00:42:21,920
Speaker 3: And then binge.

967
00:42:22,120 --> 00:42:23,920
Speaker 2: I think the other tip I would have is if

968
00:42:23,920 --> 00:42:27,320
Speaker 2: you can stay away from the processed dressings in supermarkets,

969
00:42:27,360 --> 00:42:29,480
Speaker 2: like all of the ranchers, and when you look at

970
00:42:29,480 --> 00:42:31,480
Speaker 2: the ingredient list, they're really heavily processed.

971
00:42:31,600 --> 00:42:32,200
Speaker 3: There's not much.

972
00:42:32,320 --> 00:42:34,680
Speaker 2: There's often just vegetable oil, which will be palm oil,

973
00:42:34,760 --> 00:42:37,320
Speaker 2: so they're not adding much good to the diet whatsoever.

974
00:42:37,440 --> 00:42:39,560
Speaker 2: So there's definitely better options when it comes to herbs

975
00:42:39,600 --> 00:42:41,680
Speaker 2: and spices. And one of my favorite things to do

976
00:42:41,800 --> 00:42:44,400
Speaker 2: is I get like a marinated fetter, and because it's

977
00:42:44,440 --> 00:42:47,440
Speaker 2: already quite wet when I put it through the salad,

978
00:42:47,480 --> 00:42:49,719
Speaker 2: you just get addressing already. You don't have to add

979
00:42:49,719 --> 00:42:52,319
Speaker 2: another one. When I'm doing stir fries, I usually use

980
00:42:52,320 --> 00:42:54,480
Speaker 2: a salt reduced soy. I don't double up on all

981
00:42:54,520 --> 00:42:56,640
Speaker 2: the tiarchies and the hoistins which can have a lot

982
00:42:56,640 --> 00:43:00,160
Speaker 2: of extra extra sugar added. And I usually as all

983
00:43:00,200 --> 00:43:02,400
Speaker 2: of thumb as I said, say one edition, so I

984
00:43:02,440 --> 00:43:04,600
Speaker 2: say a fetter or avocado.

985
00:43:04,200 --> 00:43:06,160
Speaker 3: Or olive oil dressing, not all of them. Whereas I

986
00:43:06,160 --> 00:43:07,279
Speaker 3: find my clients are very.

987
00:43:07,280 --> 00:43:10,600
Speaker 2: Quick to double up on several different things, so they'll

988
00:43:10,600 --> 00:43:13,759
Speaker 2: have a sandwich and they'll put philly and avocado and

989
00:43:13,840 --> 00:43:16,239
Speaker 2: cheese as opposed to just choosing one. So I think

990
00:43:16,280 --> 00:43:19,680
Speaker 2: the one rule when it comes to guiding additives like

991
00:43:19,760 --> 00:43:22,800
Speaker 2: extra fats goes a long way and keeping the amounts controlled.

992
00:43:23,600 --> 00:43:26,000
Speaker 1: And must it's another really good one that we've always

993
00:43:26,000 --> 00:43:29,160
Speaker 1: did mentioned. Yeah, love mustard, actually the whole grain, the

994
00:43:29,160 --> 00:43:31,160
Speaker 1: one is delicious. And Dijon makes you a really really

995
00:43:31,200 --> 00:43:33,479
Speaker 1: good dressing that you can dilute up with a little

996
00:43:33,480 --> 00:43:35,920
Speaker 1: bit of lemon juice and just a tiny little bit

997
00:43:35,960 --> 00:43:37,439
Speaker 1: of olive oil or something. You make up a really

998
00:43:37,480 --> 00:43:39,520
Speaker 1: beautiful Dijon sala dressing as well.

999
00:43:39,600 --> 00:43:41,920
Speaker 3: That is a great one, absolutely wonderful.

1000
00:43:41,960 --> 00:43:43,840
Speaker 1: Well SUSI. That brings us to the end of the

1001
00:43:43,920 --> 00:43:47,160
Speaker 1: Nutrition Catch for another week. If you guys haven't done

1002
00:43:47,200 --> 00:43:49,759
Speaker 1: so already, please do not forget to subscribe to us

1003
00:43:49,800 --> 00:43:52,040
Speaker 1: on your podcasting platform and that way you will get

1004
00:43:52,080 --> 00:43:54,600
Speaker 1: us in your inbox every Sunday morning for a new

1005
00:43:54,640 --> 00:43:57,120
Speaker 1: episode to listen to. And don't forget to follow our

1006
00:43:57,160 --> 00:44:00,600
Speaker 1: social media pages. We're at the Nutrition Couch podcast And

1007
00:44:00,920 --> 00:44:03,120
Speaker 1: if you could leave us a positive five star review

1008
00:44:03,160 --> 00:44:06,400
Speaker 1: on any of your platforms, but preferably the Purple Apple

1009
00:44:06,480 --> 00:44:09,040
Speaker 1: podcast app would be the best way to leave us

1010
00:44:09,040 --> 00:44:11,080
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1011
00:44:11,080 --> 00:44:14,240
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1012
00:44:14,239 --> 00:44:15,920
Speaker 1: at you know, number one to three in the chart

1013
00:44:16,040 --> 00:44:17,959
Speaker 1: since we launched, and that's really thanks to you guys,

1014
00:44:17,960 --> 00:44:20,400
Speaker 1: your subscriptions and your ratings and reviews. It really does

1015
00:44:20,520 --> 00:44:22,040
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1016
00:44:22,080 --> 00:44:24,799
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1017
00:44:24,800 --> 00:44:26,880
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1018
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1020
00:44:33,080 --> 00:44:34,640
Speaker 1: you know, let them know about us. So they can

1021
00:44:34,680 --> 00:44:37,360
Speaker 1: have a listener every Sunday and learn the most updated

1022
00:44:37,640 --> 00:44:40,720
Speaker 1: media trends and topics and advice in the nutrition space.

1023
00:44:40,800 --> 00:44:43,520
Speaker 2: So we were top five in health and fitness yesterday,

1024
00:44:43,640 --> 00:44:44,600
Speaker 2: so it's awesome.

1025
00:44:44,960 --> 00:44:46,880
Speaker 1: Thank you for doing really well. Thank you for all

1026
00:44:46,880 --> 00:44:49,120
Speaker 1: the support and feedback, guys, and we will see you

1027
00:44:49,280 --> 00:44:51,280
Speaker 1: same time, same place next Sunday.

1028
00:44:51,760 --> 00:44:52,319
Speaker 3: See you later.

1029
00:45:01,400 --> 00:45:03,680
Speaker 1: To this the name problem