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Speaker 1: Hi, I'm Susie Burrow and I'm leam Wood.

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Speaker 2: And welcome to the Nutrition Couch, a weekly podcast from

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Speaker 2: two of Australia's leading dieticians, bringing you everything that is

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Speaker 2: new in the world of nutrition, diets and good food

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Speaker 2: from the Nutrition Couch Today. Are we living in an

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Speaker 2: obesogenic environment? And the key steps we need to take

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Speaker 2: control and put an end to the gradual weight gain

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Speaker 2: as we get older that can be attributed to the

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Speaker 2: way we live. We share the evidence based tricks and

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Speaker 2: tips that can help you keep on top of weight

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Speaker 2: gain over time that is being caused by the environment

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Speaker 2: in which we live. Our client case study is one

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Speaker 2: especially relevant to families fussy eating. Why is it so

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Speaker 2: common and how can you best manage it at home

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Speaker 2: so you are not preparing four different meals at dinner time.

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Speaker 2: A product review is on a flavored sparkling water, and

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Speaker 2: our listener question is about a popular lunch order sushi.

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Speaker 2: How healthy is it really? But before we get started today,

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Speaker 2: we wanted to give you all a really big shout

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Speaker 2: out and thank you to our growing lists who have

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Speaker 2: been leaving us such fantastic ratings. In the Purple Apple

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Speaker 2: podcast box. It really really helps us in the charts

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Speaker 2: when we get ratings. If you have any time and

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Speaker 2: love our podcast, please take that time and leave us

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Speaker 2: a review, because we're really grateful and we would love

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Speaker 2: to have some more.

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Speaker 3: So to get us started.

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Speaker 2: This week, Leanne, you spotted a piece in the media

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Speaker 2: about abesagenic environments and having worked specifically in obesity in

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Speaker 2: my younger years at the children's Hospital at Westmead, I

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Speaker 2: thought it was a really interesting chat, particularly as we

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Speaker 2: come into the festive season, and be really interesting to

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Speaker 2: know from a theoretical perspective, how does our environment basically

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Speaker 2: control our food intake.

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Speaker 1: I think this is really interesting and for our listeners

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Speaker 1: at home, the term absagenic environment is essentially used to

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Speaker 1: describe an environment that promotes obesity. So this is something

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Speaker 1: that you know, we didn't see, what's fifty years ago.

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Speaker 1: It's just something that probably our great great grandparents didn't

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Speaker 1: grow up with, but our generation and our kids generation,

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Speaker 1: they absolutely are And I guess it encompasses things like

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Speaker 1: schools and workplaces, homes, neighborhoods. It's the media's influence on us.

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Speaker 1: It's the availability of convenience and takeaway foods. It even

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Speaker 1: comes down to things like portion sizes. You know, when

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Speaker 1: you can upgrade your happy meal for like twenty or

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Speaker 1: fifty cents extra. This all has an influence on an

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Speaker 1: absogenic environment, and this will all influence our own body

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Speaker 1: weight and our healthless wealth. And I was just trawling

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Speaker 1: through some of the research this morning, Susie, and it's

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Speaker 1: really difficult because there aren't I guess a lot of

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Speaker 1: papers that say, you know, exticles why like this is

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Speaker 1: why we've ended up with this. There are a lot

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Speaker 1: of things that encompass at absagenic environment. But even in

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Speaker 1: really high income countries such as Australia, when you look

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Speaker 1: at the interventions that we're doing to date, we've largely

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Speaker 1: employed what we call an individual level approach to promote

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Speaker 1: healthy choices and to prevent obesity. And a lot of

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Speaker 1: the research is saying that it's just not sufficient, like

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Speaker 1: it's not enough. And I was saying to you before

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Speaker 1: we jumped on this, Poddy, I actually started working as

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Speaker 1: a public health nutritionists. That was my first job in

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Speaker 1: a small country town in Queensland, and I loved it.

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Speaker 1: I loved it so much I went and started a

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Speaker 1: master's in public health and then about six and nine

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Speaker 1: months in the Queensland government cut all funding for public

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Speaker 1: health and the whole office was shut down and I

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Speaker 1: swapped into a master's of dietetics. But I just think

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Speaker 1: it's really sad that we're not putting more time and

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Speaker 1: money as a country into preventive health and into public

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Speaker 1: health strategies because there's so many things that go into

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Speaker 1: creating this oxygenic environment. And it's things like, you know,

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Speaker 1: the economy, political, social and cultural factors, the fact that

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Speaker 1: we might have a really high concentration of fast food

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Speaker 1: outlets in one suburb but not in another. It's the

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Speaker 1: fact that in Australia we're encouraged to drive more than

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Speaker 1: we are to walk. And Susie, I've got clients in London.

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Speaker 1: Those girls easily, like so easily hit ten twenty thousand

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Speaker 1: steps a day. They're taking the tube everywhere, they just

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Speaker 1: walk everywhere. Compared to in Australia, I'm hard pressed to

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Speaker 1: get my clients to do even ten thousand steps a day,

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Speaker 1: like it is a real effort and a real struggle

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Speaker 1: most days, particularly they have desk jobs. So there's so

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Speaker 1: many things that go into I guess shaping an obisagenic environment.

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Speaker 1: But I just wanted to give our listeners at home.

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Speaker 1: An example. When I used to work as a public

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Speaker 1: house nutritionist, we were able to secure quite a lot

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Speaker 1: of funding. At the time, there was a big push,

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Speaker 1: you know, to have public health funding. We were able

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Speaker 1: to help to reshape the community and to design and

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Speaker 1: build an environment that was actually supportive of health. So

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Speaker 1: what does an environment that's supportive of a health look like?

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Speaker 1: So as an example to use it, we put water

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Speaker 1: fountains in at the local network courts. Before that, there

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Speaker 1: was no free water fountains. Like it sounds crazy, but

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Speaker 1: people would just go to the little sort of cafeteria

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Speaker 1: shop that was there. They'd buy some soft drink and

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Speaker 1: there was no free water fountains. So we put some

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Speaker 1: of them in. We put free gym equipment along the

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Speaker 1: river bank. The council fixed up some of the sidewalks.

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Speaker 1: Like when you're walking down the sidewalk and there's huge

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Speaker 1: cracks in it, well, there's not a lot of lighting

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Speaker 1: in the street.

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Speaker 3: It's not safe.

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Speaker 1: Parents don't want to walk, you know, with their kids

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Speaker 1: in a pram or take their dogs out after work

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Speaker 1: because it's too dark and they might fall over. We

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Speaker 1: built a free community herb garden for all the locals

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Speaker 1: to use down the main street in town. We planted

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Speaker 1: a little plant to book with herbs and little cherry

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Speaker 1: tomatoes and that sort of thing. And we work with

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Speaker 1: the local pool who had a lot of traction and

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Speaker 1: kids coming through and that sort of thing. They used

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Speaker 1: to have all the junk food, the bags, the chips,

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Speaker 1: and the lollies on the counter. We move them away

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Speaker 1: so they weren't at eye level for the kids. We

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Speaker 1: put them underneath the counter and we put lots of

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Speaker 1: fresh fruit and some little bags of like air pop

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Speaker 1: popcorn on the counter instead. So we did a lot

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Speaker 1: of these things in the community to try and I

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Speaker 1: guess support healthier living basically and have access and easier

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Speaker 1: access to a healthy lifestyle. So I think that there

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Speaker 1: are many different things that can impact obesity. But it's

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Speaker 1: not just saying to somebody, oh, eat healthy, because we

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Speaker 1: are so influenced by the environment that we live in.

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Speaker 1: And the sad part is that some of the lower

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Speaker 1: I guess socioeconomic environments struggle the most because it's just

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Speaker 1: the junk food, the advertising, the convenience of everything is

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Speaker 1: just in their phase twenty four seven, and it is

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Speaker 1: really you know, it's hard to say no when you're

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Speaker 1: constantly seeing a McDonald's in every single corner, and you're

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Speaker 1: seeing billboards advertising junk food and alcohol and all that

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Speaker 1: sort of thing. So I do think it's an important

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Speaker 1: conversation that we're having on the podcast today. I'm really

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Speaker 1: happy that we're having a chat about it.

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Speaker 2: Well, I think you start to look at things slightly differently.

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Speaker 2: So straight away, the best example I can think of

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Speaker 2: I work in a shopping center in Sydney, and so

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Speaker 2: when you go to the shopping center in general, everyone

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Speaker 2: tries to park as closely as possible. There are escalators

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Speaker 2: readily available, you can't really find the stairs very easily,

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Speaker 2: and on every level there is food available, soft drink dispensaries.

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Speaker 2: There's no free water around that people could fill their

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Speaker 2: water bottle up with. And so that at a very

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Speaker 2: basic level for me, describes how easy it is. It

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Speaker 2: makes it more difficult to move. It's much easier to

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Speaker 2: park really close, you can't do extra steps with the stairs.

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Speaker 2: You're much more encouraged to take the lift or the escalator,

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Speaker 2: and food is available anywhere, and the other thing that

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Speaker 2: really comes to mind is when you go to the

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Speaker 2: air portland and everyone's eating no matter what time of

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Speaker 2: day or night, and there's so many different food places available.

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Speaker 3: So you're right, it's.

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Speaker 2: Just that the default for people who are busy is

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Speaker 2: to move less, so it's really difficult to walk places,

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Speaker 2: particularly in busy Sydney places. The streets aren't always well

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Speaker 2: lit as you described after ours. That's very pertinent to me.

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Speaker 2: I live close to the city. The sidewalks aren't always great,

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Speaker 2: particularly for people with prams.

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Speaker 3: There are along busy.

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Speaker 2: Roads, so people aren't always not comfortable pushing their kids around.

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Speaker 3: There's no water around you.

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Speaker 2: I live, as I said, right in central Sydney, and

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Speaker 2: I went down to a little inlet at the beach

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Speaker 2: the last weekend and there was no water available for

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Speaker 2: people to use, so the toilets were closed because it

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Speaker 2: was still high COVID risk and there was nowhere someone

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Speaker 2: could go and fill their water bottle up with their family.

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Speaker 2: You would have to go to the cafe and buy

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Speaker 2: basically a juice or a drink, or pay an exorbitant

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Speaker 2: are out for a bottle of water. Now I think

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Speaker 2: to myself, if I live in central Sydney, where our

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Speaker 2: council is ex incredibly well off and they can make

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Speaker 2: a fortune from parking fines, but they cannot give the

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Speaker 2: local citizens access to water.

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Speaker 3: That sums it up, really, doesn't it.

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Speaker 2: It's just basic things that mean that healthy food isn't

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Speaker 2: as easily available. It's always pointing towards fast food, quick

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Speaker 2: and the options that you can get pull into off

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Speaker 2: the side of the road. They're major fast food chains

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Speaker 2: with high calorie foods, and then basic things like quick

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Speaker 2: and easy healthy meals that you can grab, or healthier

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Speaker 2: cafes or water even or walking is not encouraged. Definitely

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Speaker 2: in Sydney, it's reasonably difficult to walk places you know

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Speaker 2: everyone's driving and then trying to park as close as possible.

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Speaker 3: So one hundred percent, I think.

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Speaker 2: Even when you're a little bit more aware of that,

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Speaker 2: or you go to big international cities for example like

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Speaker 2: London or New York, people are walking as part of

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Speaker 2: that because it actually becomes more efficient. But in sprawling

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Speaker 2: cities in Australia the way we live, walking is generally

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Speaker 2: almost discouraged, and indeed, you know basic things that could

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Speaker 2: be encouraged, like the stairs at shopping centers or having

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Speaker 2: water available, so that's the default choice rather than drinks

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Speaker 2: with calories in them other things.

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Speaker 3: But it's just helpful to be aware.

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Speaker 2: Another example actually comes to mind is when you go

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Speaker 2: to the service station, like how many times are you

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Speaker 2: offered two for one chocolate? The spread of process food there,

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Speaker 2: people can go in there and buy straight away. The

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Speaker 2: healthy options just are difficult to find, and so being

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Speaker 2: aware of that powerful impact that the biggest predict driven

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Speaker 2: intake is availability. So the default that is available food

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Speaker 2: wise is what we will all have. And it's not

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Speaker 2: by chance that there's more fast food chains in lower

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Speaker 2: socioeconomic areas.

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Speaker 3: You do the.

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Speaker 2: Sydney to Queensland drive when the borders are finally open,

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Speaker 2: and there's not many places you can stop on the

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Speaker 2: side of the road and pick up something healthy, and

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Speaker 2: if you can, it's incredibly expensive for those types of food.

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Speaker 2: So all of those factors really play a part. So

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Speaker 2: for busy people, even if it's not that you don't

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Speaker 2: want to eat well or be making healthier choices, the

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Speaker 2: environment is really working against you to be doing that.

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Speaker 2: So one of the most powerful steps we can all

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Speaker 2: take is not only having the awareness of these things

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Speaker 2: and where these insidious calories slip in just by chance

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Speaker 2: and what's readily available, but taking control of the environment

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Speaker 2: and planning ahead and making sure that where you can,

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Speaker 2: you are looking for things like the stairs.

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Speaker 3: You always carry your water.

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Speaker 2: Bottle with you when you're going on trips or going places,

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Speaker 2: take and the healthy snacks with you, because the environment

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Speaker 2: is certainly not conducive to health or weight control in

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Speaker 2: any way, shape or form. But I do think that

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Speaker 2: talking about it more openly, having the discussion with people

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Speaker 2: in local councils who have a huge power to make

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Speaker 2: some of these big changes, encouraging people to walk more places.

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Speaker 2: You know, all those little things do add up over time,

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Speaker 2: and it will take smaller individual areas to start to

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Speaker 2: make these changes for it to filter through. But at

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Speaker 2: the moment, as I said, if Sydney City Council, one

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Speaker 2: of the biggest in the country and definitely one of

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Speaker 2: the wealthiest, if they can't even give their constituents and

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Speaker 2: fresh water at a park, it's pretty.

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Speaker 1: Bleak hundred percent. And I think portion sizes is something

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Speaker 1: else to mention as well, just the availability and the

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Speaker 1: ease at which we can upgrade takeaway meals for you

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Speaker 1: like a dollar extra or something. And I'm thinking about

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Speaker 1: I had to I nearly ran out a feld the

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Speaker 1: other day and had to stop in it at seven eleven,

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Speaker 1: and you could get a large slurpee, like full sugar slurpey. Yes,

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Speaker 1: delicious in some of it really not good for its

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Speaker 1: There were school children walking out of these places with

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Speaker 1: these enormous slurpees for like a dollar or two dollars

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Speaker 1: or something, which you look at a bottle of water

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Speaker 1: and it's four bucks. So just the availability of sugar

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Speaker 1: filled soft drinks and slurpees and that sort of thing,

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Speaker 1: and the accessibility to school children as well. Like this

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Speaker 1: seven eleven I stopped in. It was opposite a local

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Speaker 1: high school. So it's just it's not something that's going

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Speaker 1: to help us long term. But I really do think

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Speaker 1: we should be aware of it. And as you mentioned,

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Speaker 1: you know, as members of our local communities, we can

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Speaker 1: help to alter these obesogenic environments that we live in.

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Speaker 1: You know, we can support planning and engagement with our

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Speaker 1: counsel and our local health networks. We can advocate for

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Speaker 1: activities that support more walking and biking. If you've got

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Speaker 1: crack foot paths, you know, foot paths, if you've got

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Speaker 1: crappy lighting in your streets, right to your local MPs,

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Speaker 1: right to your local councils, attend community meetings, you know,

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Speaker 1: give yourself a voice in the community. If we want change,

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Speaker 1: we have to stand up and we have to be counted.

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Speaker 1: And I really do feel so passionate about this area, Susie,

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Speaker 1: because it's something that not only affects us, but it

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Speaker 1: affects our children and many generations to come. And I

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Speaker 1: think that things are only getting worse over time, particularly

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Speaker 1: in Australia. We just we get at our car and

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Speaker 1: we drive like around the block, whereas we would have

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Speaker 1: never ever done that years ago, like our great great

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Speaker 1: grandparents would be a palled I think I've mentioned on

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Speaker 1: this podcast before my Nanna used to walk like five

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Speaker 1: or six kilometers to school every day and then back

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Speaker 1: again as well. And so we just it's so easy

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Speaker 1: to get in our car and drive around the block,

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Speaker 1: and we're just not encouraged to do that extra activity,

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Speaker 1: like you said, like it's so much easy to get

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Speaker 1: in a lift. And I think about the prime example

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Speaker 1: when you're in an airport, you see those travelators that

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Speaker 1: are going up like twenty flights of stairs. They're literally

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Speaker 1: on the ground on flat. It's like people can't even

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Speaker 1: walk these days. They has to be a travelator in

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Speaker 1: an airport to take you there. And it's so funny

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Speaker 1: because I'm one of the only ones I see in

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Speaker 1: an airport. Everyone's on the travelator. I'm the one walking

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Speaker 1: beside it, and I can walk faster than the travelator

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Speaker 1: can actually move. So I think that, you know, being

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Speaker 1: in a hurry and being time poured sometimes is a

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Speaker 1: little bit of an excuse. I think sometimes people just

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Speaker 1: use it kind of for the convenience. They just don't

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Speaker 1: want to walk, or they're not accustomed to walking, or

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Speaker 1: they're not used to walking. But as you said, in Australia,

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Speaker 1: we do really struggle to just get just the recommended day,

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Speaker 1: you know, health related steps in compared to places like

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Speaker 1: London and Lucky New York, where they do they walk

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Speaker 1: a lot more than what we do over here, And.

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Speaker 2: You're right, it will take into play between government, between

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Speaker 2: health organizations.

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Speaker 3: But you're right.

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Speaker 2: The major chains, fast food chains, petrol stations, big supermarkets

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Speaker 2: are all incredibly powerful in this space because basically they

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Speaker 2: dictate what food is readily available and the price it

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Speaker 2: is solder and there is a huge amount more that

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Speaker 2: they can do. I have said for many years that

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Speaker 2: supermarkets control the weight status of Australians to a large degree.

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Speaker 2: They decide what sales are at the end of the

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Speaker 2: aisle each week, They decide the price of fresh fruits

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Speaker 2: and vegetables, and they are so very wealthy. If anyone

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Speaker 2: can subsidize fresh food to make it cheaper and more

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Speaker 2: available and affordable for Australians and incentivize that purchasing, they can,

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Speaker 2: and I believe in general they do the bare minimum

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Speaker 2: to do that. You know, they'll put their hand up

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Speaker 2: and say we're promoting fruit and veggies and kids can

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Speaker 2: get a free banana on the way in. Why don't

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Speaker 2: they heavily subsidize all fruit and vegetables so it's incredibly

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Speaker 2: cheap and we're not subject to such huge seasonal fluctuation prices.

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Speaker 2: Why do we still see tim tams for sale half

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Speaker 2: price regularly at the end of the aisles every single week.

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Speaker 2: So I believe that they have a much more powerful

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Speaker 2: role to play. But they're powerful groups, so of course

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Speaker 2: they're making a lot of money from junk food in Australia,

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Speaker 2: so I think incentives not there, so it has to

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Speaker 2: be government directed and a lot more opportunity. So when

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Speaker 2: you go into those places, you're not offered two for

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Speaker 2: one chocolate bars at a service station, and you're not

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Speaker 2: subjected to one dollar and two dollar junk food at

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Speaker 2: the end of the aisles. You know, all those little

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Speaker 2: things really do add up because it's readily what's readily

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Speaker 2: available and what's cheapest. People will urge awards within busy lives,

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Speaker 2: and the supermarkets and retailers absolutely know that, and our

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Speaker 2: major fast food chain. So yes, they tick the box

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Speaker 2: on some minor initiatives, but there's always a whole lot

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Speaker 2: more that they could do to make it easier for

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Speaker 2: Australians to eat healthier, lower calorie food and even just

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Speaker 2: make it more available when you go. Like if I

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Speaker 2: get my kids a happy meal, and occasionally I get

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Speaker 2: them a happy meal, they're five happens.

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Speaker 3: But I think we pay like four dollars for the water,

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Speaker 3: like four dollars.

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Speaker 1: To serve it out.

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Speaker 3: It's like, why don't they give it away for free?

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Speaker 3: Why don't they give the water for free?

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Speaker 2: You know, as I said, I think they do the minimum,

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Speaker 2: and there's a lot more they could do, and ultimately

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Speaker 2: just all of us being aware of it and pushing

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Speaker 2: back and looking for ways to not become necessarily a

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Speaker 2: victim of those environments is quite empowering because it really

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Speaker 2: does work against us. If you look what's going on

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Speaker 2: out there. We're encouraged to eat high calorie, poor quality

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Speaker 2: food and it's harder to find the healthier stuff and

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Speaker 2: definitely more complicated, and in the case of steps and movement,

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Speaker 2: it's definitely not the easy option. We really have to

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Speaker 2: be able to factor it in to keep on top

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Speaker 2: of it if you live in a big, busy city.

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Speaker 2: So it's definitely a challenge and it means there's plenty

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Speaker 2: of work for us Leanna's dieticians. But you know, as

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Speaker 2: I said, there's a lot more that major government organizations,

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Speaker 2: local councils, and big fast food chains and supermarkets could

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Speaker 2: do in this space moving forward and reach to do

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Speaker 2: the maximum rather than the absolute minimum, which is what

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Speaker 2: we see at the moment.

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Speaker 1: But it also falls back home unasked you know, Susie,

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Speaker 1: you and me and also our listeners at home. If

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Speaker 1: you want change, you have to stand up and you

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Speaker 1: have to demand it because council's governments they're not just

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Speaker 1: going to do it. Like sure it might be on

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Speaker 1: the agenda, but when twenty years, fifty years, one hundred

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Speaker 1: years time, the more noise you can make, the more

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Speaker 1: advocation you can do, the quicker things are going to change.

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Speaker 1: So if you're listening to the discussion, if it's hitting

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Speaker 1: home with you, if you're appalled with the current state

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Speaker 1: of your local council or city all that sort of thing,

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Speaker 1: stand up and be heard and make some noise and

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Speaker 1: start writing to your local MPs and your councils. Because

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Speaker 1: the more people that writeing and complain, I believe that

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Speaker 1: the faster things are going to happen. So I think

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Speaker 1: it's a really interesting discussion, Susie, and something to really

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Speaker 1: really be aware of. But I guess moving on to

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Speaker 1: our client case study of the week, this one's an

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Speaker 1: interesting one and it's probably about time we did bring

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Speaker 1: a little bit of family food chat to the body.

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Speaker 1: And one topic that we get asked a lot through

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Speaker 1: our social media and people dms a lot on Instagram

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Speaker 1: is really around fussy eating. So you're probably more of

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Speaker 1: an expert in this area than I am, so I'm

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Speaker 1: going to hand it over to you, but what are

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Speaker 1: your tips for our listeners and our families at home

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Speaker 1: with kids and fussy eating.

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Speaker 2: Oh, it's such an interesting topic and it always gets

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Speaker 2: a lot of questions around it.

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Speaker 3: People with small children will.

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Speaker 2: Tear their hair out, so incredibly common and perhaps with

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Speaker 2: our more child centered parenting that's evolved in the past

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Speaker 2: ten or twenty years, we're paying a lot more attention

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Speaker 2: to what kids are having and more likely to skew

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Speaker 2: our food towards their preferences. I know when I grew

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Speaker 2: up in the eighties, there was one meal that was

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Speaker 2: what you were having for dinner. It had some cutlets,

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Speaker 2: some potatoes and peas, and that was it. There was

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Speaker 2: certainly no discussion about what I wanted for dinner, whereas

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Speaker 2: now it's much more an integrative decision as a family,

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Speaker 2: and children have a much greater voice often when.

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Speaker 3: It comes to food.

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Speaker 2: But just to start us soft leanne, there is a

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Speaker 2: definition of fussy eating rejecting one food on a random occasion.

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Speaker 2: It's not fussy specifically. Fussy eating refers to the rejection

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Speaker 2: of a large proportion of familiar foods, resulting in an

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Speaker 2: habitual diet characterized by the over consumption or sorry, the

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Speaker 2: consumption of a particularly low variety of foods. So this

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Speaker 2: means that you had a child who was two or

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Speaker 2: three a whole range of different things. Their carrots, ate

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Speaker 2: their broccoli, they ject their milk, they had their yogurt,

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Speaker 2: and then all of a sudden they start to reject

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Speaker 2: foods that they never had an issue with before, and

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Speaker 2: it results in a diet that is very limited. So

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Speaker 2: the classic example is the white diet with white rice,

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Speaker 2: white pasta.

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Speaker 3: Chicken nuggets, and milk. So nutritionally, we know that the.

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Speaker 2: Nutrient intake of fussy eaters is much poorer than children

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Speaker 2: who have a wider variety of foods. The diets of

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Speaker 2: fussy eaters tend to be lower in dietary fiber, key, vitamins,

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Speaker 2: and minerals iron. So there are pronout definite reasons to

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Speaker 2: try and adjust this behavior back because it does have

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Speaker 2: profound effect on their overall nutrition, with issues like constipation,

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Speaker 2: low vitamin and mineral intake, iron deficiency all popping up

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Speaker 2: more in children who are described as parents as.

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Speaker 3: Being more fussy.

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Speaker 2: Now, I'm going to say one piece of research information

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Speaker 2: that I think will resonate with a lot of people.

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Speaker 2: The biggest predictor a fussy eating behavior in a family

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Speaker 2: is preparing different meals for different family members. So I

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Speaker 2: want this just to marinate for a minute. The biggest

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Speaker 2: predictor of fussy eating is when parents make different meals

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Speaker 2: for different family members. And I know everyone will be thinking, oh,

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Speaker 2: my goodness, that's me because we've all been there. But basically,

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Speaker 2: the research shows that when a child suddenly decides to

437
00:19:19,800 --> 00:19:22,359
Speaker 2: reject their meal and they don't want their meat and

438
00:19:22,359 --> 00:19:24,959
Speaker 2: their vegetables, and they say, I don't like it, and

439
00:19:25,000 --> 00:19:27,880
Speaker 2: then maum or dad goes and gives them something they want,

440
00:19:27,880 --> 00:19:32,320
Speaker 2: whether it's chicken nuggets or toast or milk or yogurt whatever,

441
00:19:33,040 --> 00:19:36,960
Speaker 2: that basically reinforces that child's behavior and it continues the

442
00:19:37,040 --> 00:19:40,000
Speaker 2: fussy eating because it tells the child that they're in

443
00:19:40,040 --> 00:19:44,720
Speaker 2: control of the family food environment, and it continues the relationship,

444
00:19:44,720 --> 00:19:47,879
Speaker 2: which makes sense because the behaviors we focus on continue.

445
00:19:47,960 --> 00:19:51,359
Speaker 2: So by providing a different meal, you're telling that child

446
00:19:51,440 --> 00:19:54,280
Speaker 2: you will give attention to that because remember small children,

447
00:19:54,320 --> 00:19:57,480
Speaker 2: a lot of it's about attention. You're reinforcing that behavior

448
00:19:57,520 --> 00:19:59,560
Speaker 2: and it's making the fussy eating worse.

449
00:20:00,280 --> 00:20:02,360
Speaker 3: Now I'm not saying this is easy. I've got small

450
00:20:02,440 --> 00:20:03,080
Speaker 3: children myself.

451
00:20:03,119 --> 00:20:05,800
Speaker 2: I'm very familiar with the fact that there's kids sometimes

452
00:20:05,800 --> 00:20:06,400
Speaker 2: who don't eat.

453
00:20:06,440 --> 00:20:07,240
Speaker 3: So a few.

454
00:20:07,000 --> 00:20:10,720
Speaker 2: Things to remember. Small children don't need a lot of food.

455
00:20:10,960 --> 00:20:13,000
Speaker 2: So often kids who have been at daycare all day

456
00:20:13,040 --> 00:20:15,000
Speaker 2: who have had a meal are not that hungry at dinner,

457
00:20:15,119 --> 00:20:16,679
Speaker 2: so they're probably not going to eat very much. So

458
00:20:16,720 --> 00:20:18,840
Speaker 2: don't worry about it, because if they've had a meal

459
00:20:18,880 --> 00:20:21,040
Speaker 2: at school, they probably don't need much at nighttime. But

460
00:20:21,119 --> 00:20:24,159
Speaker 2: we as parents always overfeed with stress. They're not eating,

461
00:20:24,520 --> 00:20:27,119
Speaker 2: so we give them the sweet food they want, the toast,

462
00:20:27,160 --> 00:20:30,320
Speaker 2: the yogurt, the dessert. Then they learn. If they reject

463
00:20:30,359 --> 00:20:32,120
Speaker 2: dinner and say I'm not eating it, you'll give them

464
00:20:32,119 --> 00:20:35,200
Speaker 2: something sweet. So don't stress. If they don't eat much,

465
00:20:35,320 --> 00:20:37,280
Speaker 2: offer them a few healthy things. If they say no,

466
00:20:37,359 --> 00:20:39,200
Speaker 2: it's okay, they won't starve if they go to bed

467
00:20:39,240 --> 00:20:41,240
Speaker 2: with not much dinner, if they've been at daycare and

468
00:20:41,280 --> 00:20:41,920
Speaker 2: they've had a meal.

469
00:20:42,440 --> 00:20:46,880
Speaker 3: The next thing is that kids are often fussy about textures, colors.

470
00:20:46,440 --> 00:20:49,800
Speaker 2: Of food, the way it's served, so they probably don't

471
00:20:49,800 --> 00:20:53,280
Speaker 2: want your tunea mornay. That's marinated with all vegetables and

472
00:20:53,320 --> 00:20:55,480
Speaker 2: a funny sauce, Whereas if you put a piece of

473
00:20:55,480 --> 00:20:58,680
Speaker 2: crumb chicken, a few cup carrots, a few chopped tomatoes,

474
00:20:58,680 --> 00:21:01,399
Speaker 2: and some frozen peas and frozen they probably eat it.

475
00:21:01,880 --> 00:21:05,560
Speaker 2: Keep it simple. Little kids don't want complex food. They

476
00:21:05,640 --> 00:21:07,120
Speaker 2: like to eat the same thing. They like to eat

477
00:21:07,119 --> 00:21:09,640
Speaker 2: the stuff they're familiar with. It doesn't matter if it's

478
00:21:09,640 --> 00:21:10,159
Speaker 2: boring to you.

479
00:21:10,200 --> 00:21:11,560
Speaker 3: They don't care. They like it like that.

480
00:21:12,280 --> 00:21:14,600
Speaker 2: And the third thing to remember is that it doesn't

481
00:21:14,640 --> 00:21:17,320
Speaker 2: matter if your child doesn't eat every color fruit and

482
00:21:17,440 --> 00:21:20,359
Speaker 2: vegetable on the palate, as long as they have two.

483
00:21:20,520 --> 00:21:22,920
Speaker 2: If they have two different salad or vegetables, whether it's

484
00:21:23,000 --> 00:21:26,639
Speaker 2: raw carrot, frozen peas, cook spinach, raw broccoli, doesn't matter.

485
00:21:27,119 --> 00:21:29,200
Speaker 2: If there's two, they'll eat. Just keep giving it to them.

486
00:21:29,480 --> 00:21:31,560
Speaker 2: It doesn't matter if they don't have the whole range,

487
00:21:31,600 --> 00:21:34,360
Speaker 2: because some kids, like us, are not that interested in food.

488
00:21:34,400 --> 00:21:36,159
Speaker 2: They don't care, and some kids will eat too much

489
00:21:36,200 --> 00:21:38,639
Speaker 2: and eat everything. So as long as you're working on

490
00:21:38,760 --> 00:21:40,920
Speaker 2: a small number of foods the kids like, and there's

491
00:21:40,960 --> 00:21:43,320
Speaker 2: a few healthy veggie options in there, they're going to

492
00:21:43,359 --> 00:21:46,160
Speaker 2: be okay. Whereas we stress, oh, they're not eating broccoli,

493
00:21:46,600 --> 00:21:48,320
Speaker 2: but they're eating beans or frozen peas.

494
00:21:48,320 --> 00:21:49,080
Speaker 3: Don't worry about it.

495
00:21:49,440 --> 00:21:51,960
Speaker 2: So try not to focus on the fussy eating. Rather

496
00:21:52,080 --> 00:21:54,320
Speaker 2: identify the foods they will eat that are healthy and

497
00:21:54,520 --> 00:21:57,080
Speaker 2: just give them those. And on the bell curve, you'll

498
00:21:57,080 --> 00:21:59,400
Speaker 2: have some kids who are really finicky and some kids

499
00:21:59,400 --> 00:22:01,040
Speaker 2: who eat too much much. So if you've got a

500
00:22:01,119 --> 00:22:03,000
Speaker 2: kid roughly in the middle who eat some things, you're

501
00:22:03,000 --> 00:22:05,200
Speaker 2: going to be on the right track. So I think

502
00:22:05,280 --> 00:22:08,080
Speaker 2: the less attention and time you give to the fussy eating,

503
00:22:08,119 --> 00:22:10,119
Speaker 2: the better. But I'll tell you what leanne time and

504
00:22:10,119 --> 00:22:13,119
Speaker 2: time again. My fussy eating families, all they can do

505
00:22:13,200 --> 00:22:15,440
Speaker 2: is talk about the food they come in, what.

506
00:22:15,520 --> 00:22:17,639
Speaker 3: You won't eat, will you have this, will you try this?

507
00:22:18,119 --> 00:22:20,800
Speaker 2: And all it's doing is reinforcing the behavior the more

508
00:22:20,840 --> 00:22:22,359
Speaker 2: you ignore it and say, I don't care if you

509
00:22:22,400 --> 00:22:23,119
Speaker 2: eat dinner or not.

510
00:22:23,240 --> 00:22:24,760
Speaker 3: And there's kind of a limited amount.

511
00:22:24,800 --> 00:22:26,800
Speaker 2: So if you don't eat, that's it, and they know

512
00:22:26,880 --> 00:22:29,800
Speaker 2: that you don't make them yogurt or something sweet, they'll

513
00:22:29,880 --> 00:22:32,879
Speaker 2: learn pretty quick. So easier said than done, I know.

514
00:22:33,080 --> 00:22:35,800
Speaker 2: But that's a few little tips of managing it for

515
00:22:35,840 --> 00:22:38,239
Speaker 2: many years with different families, and you know, indeed, there

516
00:22:38,280 --> 00:22:40,200
Speaker 2: will be some kids who are really finicky, but most

517
00:22:40,240 --> 00:22:41,680
Speaker 2: you sit in the middle and there's a few things

518
00:22:41,720 --> 00:22:43,359
Speaker 2: they eat and not just stick with those things.

519
00:22:43,880 --> 00:22:45,000
Speaker 1: And I mean, I'm not going to sit here and

520
00:22:45,000 --> 00:22:46,719
Speaker 1: pretend that I've got kids, because I don't know it.

521
00:22:46,720 --> 00:22:48,440
Speaker 1: I've got one on the way, but she's nowhere. You're

522
00:22:48,480 --> 00:22:50,000
Speaker 1: eating at the moment. So I'm not going to sit

523
00:22:50,040 --> 00:22:51,879
Speaker 1: here and say, you know, just do this or just

524
00:22:51,880 --> 00:22:54,320
Speaker 1: do this, because I don't know the reality of what

525
00:22:54,359 --> 00:22:56,520
Speaker 1: goes on in most people's houses. But I will share

526
00:22:56,560 --> 00:22:58,720
Speaker 1: a little example about how I grew up and my

527
00:22:59,080 --> 00:23:01,840
Speaker 1: siblings and I base eat everything like there's no fussy

528
00:23:01,840 --> 00:23:03,879
Speaker 1: eating at all. And the household that we grow up

529
00:23:03,880 --> 00:23:05,600
Speaker 1: and it was very much Mum cook one meal and

530
00:23:05,600 --> 00:23:07,960
Speaker 1: that was it for the whole family. If we didn't

531
00:23:08,000 --> 00:23:10,080
Speaker 1: eat it, we basically went to bed hungry. And even

532
00:23:10,119 --> 00:23:12,400
Speaker 1: if we woke up during the night and went knocked

533
00:23:12,400 --> 00:23:14,560
Speaker 1: a mum's door and said, Mum, I'm hungry, she would

534
00:23:14,600 --> 00:23:16,840
Speaker 1: pull out that meal that we refuse and be like,

535
00:23:16,880 --> 00:23:19,000
Speaker 1: this is your only option. If you're hungry, eat it.

536
00:23:19,040 --> 00:23:20,800
Speaker 1: If not, go back to bed kind of thing. And

537
00:23:20,840 --> 00:23:23,439
Speaker 1: so by the next morning we'd absolutely eat whatever healthy

538
00:23:23,440 --> 00:23:25,720
Speaker 1: sort of breakfast options she put in front of us.

539
00:23:25,800 --> 00:23:27,680
Speaker 1: And occasionally, if my dad was in a bad mood,

540
00:23:27,720 --> 00:23:29,480
Speaker 1: he'd bring out the plate from last night and be like,

541
00:23:29,600 --> 00:23:31,920
Speaker 1: that's your brecky. So we learnt very quickly that there

542
00:23:31,960 --> 00:23:34,159
Speaker 1: was no other options available. If we're going to eat,

543
00:23:34,200 --> 00:23:36,679
Speaker 1: we're gonna eat. And I think that that's something that

544
00:23:36,720 --> 00:23:38,280
Speaker 1: I do. Hear a lot for my clients as well,

545
00:23:38,280 --> 00:23:40,920
Speaker 1: as they're making different meals for Hubby, different meals for

546
00:23:40,960 --> 00:23:42,879
Speaker 1: themselves because they're trying to lose weight and hubbies on

547
00:23:42,920 --> 00:23:45,240
Speaker 1: his own thing and the kids want something different. So

548
00:23:45,280 --> 00:23:47,560
Speaker 1: I think very much those family friendly meals. But as

549
00:23:47,600 --> 00:23:49,280
Speaker 1: you said, a tip that I've learned from one of

550
00:23:49,320 --> 00:23:51,680
Speaker 1: my friends who's got a couple of young children. She's

551
00:23:51,720 --> 00:23:54,639
Speaker 1: a dietician as well. She very much does deconstructed meals.

552
00:23:54,680 --> 00:23:56,760
Speaker 1: So as she said, with three four five year olds,

553
00:23:56,760 --> 00:23:58,600
Speaker 1: don't want the tunea more n a. But if you

554
00:23:58,680 --> 00:24:00,200
Speaker 1: just put a little bit of tuna on the place, a

555
00:24:00,200 --> 00:24:01,679
Speaker 1: little bit of pasta on the plate, a little bit

556
00:24:01,680 --> 00:24:04,399
Speaker 1: of sources side and separate veggies, they'll eat that. And

557
00:24:04,440 --> 00:24:06,600
Speaker 1: so she very much will do you know, instead of nacho,

558
00:24:06,680 --> 00:24:08,480
Speaker 1: she'll deconstructs it in the middle of the table, and

559
00:24:08,520 --> 00:24:11,439
Speaker 1: everything's in separate portions on the toddler's plates or instead

560
00:24:11,440 --> 00:24:13,600
Speaker 1: of you know, a chicken stir fry, there's a little

561
00:24:13,600 --> 00:24:15,800
Speaker 1: bit of noodle separately, there's a little bit of chicken separately,

562
00:24:15,800 --> 00:24:17,960
Speaker 1: there's a bit of veggie separately. So that seems to

563
00:24:18,000 --> 00:24:20,119
Speaker 1: work really really well for her and her family, and

564
00:24:20,119 --> 00:24:22,440
Speaker 1: her kids are great eaters because everything's about those sort

565
00:24:22,480 --> 00:24:25,520
Speaker 1: of deconstructed meals, and then she pulls out her own

566
00:24:25,520 --> 00:24:27,800
Speaker 1: portions for herself. Then hubby pulls out their own portions

567
00:24:27,800 --> 00:24:29,840
Speaker 1: for him, and it seems to work really well for

568
00:24:29,880 --> 00:24:32,640
Speaker 1: the family. So I think that those deconstructed meals can

569
00:24:32,680 --> 00:24:34,760
Speaker 1: work quite well for fussy eaters as well, because then

570
00:24:34,760 --> 00:24:36,879
Speaker 1: there's a lot of different options available. It's not just

571
00:24:36,920 --> 00:24:38,560
Speaker 1: like here's your sturf fry. If you don't like the

572
00:24:38,600 --> 00:24:41,399
Speaker 1: sturf fray, you're in trouble. It's like he's multiple components

573
00:24:41,440 --> 00:24:43,280
Speaker 1: of the meal for the kids to try and.

574
00:24:43,320 --> 00:24:44,520
Speaker 3: Just include some they like.

575
00:24:44,560 --> 00:24:46,520
Speaker 2: I couldn't say it better, but I think the other

576
00:24:46,560 --> 00:24:48,800
Speaker 2: things I observe all the time is that we're a

577
00:24:48,800 --> 00:24:52,080
Speaker 2: snacking culture. So what we do with little kids is

578
00:24:52,080 --> 00:24:54,560
Speaker 2: that they often have had breakfast and then they'll have

579
00:24:54,600 --> 00:24:56,080
Speaker 2: a snack as soon as they get to the park,

580
00:24:56,119 --> 00:24:57,399
Speaker 2: and they have and you'll see when you start to

581
00:24:57,400 --> 00:24:59,560
Speaker 2: go to the park with your baby, they have these

582
00:24:59,560 --> 00:25:01,359
Speaker 2: boxes of all these snacks in it, and there'll be

583
00:25:01,440 --> 00:25:03,480
Speaker 2: some rice crackers, and there'll be some cut up fruit,

584
00:25:03,520 --> 00:25:06,000
Speaker 2: and there'll be some kids snack food that you buy

585
00:25:06,000 --> 00:25:08,439
Speaker 2: in packets, and they'll basically be a smallest bard of

586
00:25:08,480 --> 00:25:11,199
Speaker 2: snacks for this child to eat through the morning. And

587
00:25:11,240 --> 00:25:13,240
Speaker 2: then of course they get home at eleven or twelve,

588
00:25:13,280 --> 00:25:15,600
Speaker 2: and guess what, they're not hungry for lunch, so they

589
00:25:15,640 --> 00:25:17,840
Speaker 2: don't want their sandwich because they've grazed or morning, and

590
00:25:17,880 --> 00:25:19,760
Speaker 2: the same in the afternoon, they pick up someone from

591
00:25:19,800 --> 00:25:21,480
Speaker 2: school or they get a baby chino, and then they

592
00:25:21,480 --> 00:25:24,080
Speaker 2: have some banana bread or a baby muffin or a cookie,

593
00:25:24,320 --> 00:25:26,399
Speaker 2: and then they're not hungry for dinner. So you've got

594
00:25:26,440 --> 00:25:28,560
Speaker 2: to also make sure kids are hungry at meal times.

595
00:25:28,560 --> 00:25:31,679
Speaker 2: And if they're indulging in foods like baby chinos and

596
00:25:31,680 --> 00:25:34,640
Speaker 2: minni muffins and banana breads which are packed full of glories,

597
00:25:34,920 --> 00:25:36,600
Speaker 2: they're not going to be hungry for dinner when they're

598
00:25:36,600 --> 00:25:39,800
Speaker 2: having their meat and vege. Another trick is with small children,

599
00:25:39,880 --> 00:25:42,399
Speaker 2: feed them their main meal at lunchtime because they're more hungry.

600
00:25:42,440 --> 00:25:44,080
Speaker 2: Then they're more likely to eat the chicken or the

601
00:25:44,119 --> 00:25:46,160
Speaker 2: meat with the veggies, whereas at dinner they're often quite

602
00:25:46,200 --> 00:25:47,320
Speaker 2: tired and don't need a lot.

603
00:25:47,359 --> 00:25:49,480
Speaker 3: That's another trick. If you don't want.

604
00:25:49,320 --> 00:25:51,359
Speaker 2: Certain foods in the house, if you don't want them

605
00:25:51,359 --> 00:25:52,520
Speaker 2: to eat it, stop buying it.

606
00:25:52,880 --> 00:25:54,879
Speaker 3: So things like rice, crackers, white bread.

607
00:25:54,920 --> 00:25:56,440
Speaker 2: If you want them to stop eating it and you've

608
00:25:56,440 --> 00:25:58,399
Speaker 2: got it at home, you've got to stop buying the

609
00:25:58,400 --> 00:25:59,960
Speaker 2: food you don't want them to have and make sure

610
00:26:00,160 --> 00:26:01,879
Speaker 2: that treats are isolated to that time.

611
00:26:02,440 --> 00:26:03,920
Speaker 3: And as I said, make things taste good.

612
00:26:03,960 --> 00:26:04,080
Speaker 1: You know.

613
00:26:04,080 --> 00:26:05,760
Speaker 2: I'll give her an example of my own kids. They're

614
00:26:05,800 --> 00:26:07,680
Speaker 2: pretty good because I don't make a fast you know,

615
00:26:07,720 --> 00:26:10,040
Speaker 2: I'm busy. I say that's the dinner. Before they have dinner,

616
00:26:10,080 --> 00:26:12,600
Speaker 2: I give them cut up cucumber frozen peas. So by

617
00:26:12,600 --> 00:26:14,320
Speaker 2: the time they sit down to dinner, they've already eaten

618
00:26:14,359 --> 00:26:16,040
Speaker 2: most of their veggies because they're eating it while they're

619
00:26:16,040 --> 00:26:18,520
Speaker 2: watching a bit of TV before dinner. But they would

620
00:26:18,560 --> 00:26:20,920
Speaker 2: never eat tomatoes my boys. But I didn't care because

621
00:26:20,920 --> 00:26:23,520
Speaker 2: they ate everything else. But my husband one time gave

622
00:26:23,560 --> 00:26:26,560
Speaker 2: them tomatoes with salt on them. Now I'm not saying

623
00:26:26,560 --> 00:26:28,360
Speaker 2: salt on tomatoes is good, and I'm saying that he

624
00:26:28,400 --> 00:26:31,320
Speaker 2: said to them, try this tomato with salt, and now leanne.

625
00:26:31,320 --> 00:26:33,920
Speaker 3: I have to buy like punnets of tomatoes a wheat.

626
00:26:34,000 --> 00:26:35,840
Speaker 2: Now they say with salt, and I just do a

627
00:26:35,880 --> 00:26:39,199
Speaker 2: little tiny drizzle and they eat punnets to tomatoes. So

628
00:26:39,240 --> 00:26:41,119
Speaker 2: it's not always about the food, it's sometimes the way

629
00:26:41,160 --> 00:26:44,639
Speaker 2: it served. And then my dad makes coliflower mash. He

630
00:26:44,760 --> 00:26:48,399
Speaker 2: uses one potato, coliflower and pumpkin. My kids don't even

631
00:26:48,440 --> 00:26:50,439
Speaker 2: know it's couliflower, eat the whole lot. So it's a

632
00:26:50,440 --> 00:26:52,600
Speaker 2: lot the way you frame it. If I said to them,

633
00:26:52,640 --> 00:26:55,040
Speaker 2: please eat your cauliflower, They're going to say, get stuffed.

634
00:26:55,320 --> 00:26:57,360
Speaker 2: But we don't even tell them it's couliflower. It's mash,

635
00:26:57,400 --> 00:26:59,159
Speaker 2: and they eat it. So you know, you got to

636
00:26:59,160 --> 00:27:01,400
Speaker 2: outsmart them. And remember, they don't know what they need.

637
00:27:01,440 --> 00:27:03,520
Speaker 2: They don't even know what they like, so you have

638
00:27:03,560 --> 00:27:06,359
Speaker 2: to create the environment and sure make the food taste good,

639
00:27:06,640 --> 00:27:08,840
Speaker 2: but don't know if for complicated. My meals have always

640
00:27:08,840 --> 00:27:12,000
Speaker 2: been deconstructed. I like playing basic food and that's absolutely

641
00:27:12,000 --> 00:27:14,399
Speaker 2: what kids like. So don't be scared you're not making

642
00:27:14,400 --> 00:27:17,359
Speaker 2: elaborate meals for small children. Keep it as simple as

643
00:27:17,400 --> 00:27:19,040
Speaker 2: you can and stick to a few things they know

644
00:27:19,119 --> 00:27:21,440
Speaker 2: and love, and you'll be on the right track. It

645
00:27:21,520 --> 00:27:22,960
Speaker 2: was a bit of a homnologue, there was, and I

646
00:27:22,960 --> 00:27:26,360
Speaker 2: was a bit ranty. I hope it's helpful, definitely.

647
00:27:26,359 --> 00:27:28,280
Speaker 1: I'm sure it will be to resonate with a lot

648
00:27:28,280 --> 00:27:28,920
Speaker 1: of our listeners.

649
00:27:28,920 --> 00:27:30,840
Speaker 2: We look forward to the feedback and if you like

650
00:27:30,920 --> 00:27:32,760
Speaker 2: the family stuff, let us know, because we've sort of

651
00:27:32,800 --> 00:27:35,280
Speaker 2: tried to along the way. I think we've focused more

652
00:27:35,280 --> 00:27:37,920
Speaker 2: on sort of general content for adults, but if you're

653
00:27:37,920 --> 00:27:39,800
Speaker 2: interested in family stuff and like it, let us know,

654
00:27:39,880 --> 00:27:40,879
Speaker 2: because we'll include that a.

655
00:27:40,840 --> 00:27:41,480
Speaker 3: Little bit more.

656
00:27:42,400 --> 00:27:45,000
Speaker 2: But moving on to our most popular segment of the week,

657
00:27:45,080 --> 00:27:47,919
Speaker 2: our product and Leanna and I again we're quite aware.

658
00:27:48,240 --> 00:27:50,000
Speaker 2: We wanted to make sure we've got a nice balance

659
00:27:50,040 --> 00:27:52,520
Speaker 2: of products that we actually like as well as ones perhaps.

660
00:27:52,280 --> 00:27:53,040
Speaker 3: We're critical of.

661
00:27:53,560 --> 00:27:56,000
Speaker 2: So today we're going to talk about it a sparkling

662
00:27:56,080 --> 00:27:58,879
Speaker 2: water because we do get a lot of questions on

663
00:27:58,920 --> 00:28:01,880
Speaker 2: Instagram about flavored drinks. You know how a diet soft

664
00:28:01,960 --> 00:28:05,800
Speaker 2: drink's okay. Is soda water healthy sparkling water is still okay.

665
00:28:06,119 --> 00:28:08,399
Speaker 2: So I thought it was quite pertinent coming into summer

666
00:28:08,400 --> 00:28:10,439
Speaker 2: when we are looking for a refreshing drink and perhaps

667
00:28:10,520 --> 00:28:13,199
Speaker 2: don't want to have the slurpy from seven to eleven

668
00:28:13,200 --> 00:28:16,240
Speaker 2: when we're thirsty. So the one I've chosen is the

669
00:28:16,320 --> 00:28:21,400
Speaker 2: Mount Franklin lightly sparkling lime flavored drink. Now myself leanne

670
00:28:21,440 --> 00:28:24,280
Speaker 2: I'm a big sparkling or soda water person. I drink

671
00:28:24,320 --> 00:28:26,040
Speaker 2: gleats of it. I've got a zip tap. I've had

672
00:28:26,040 --> 00:28:28,240
Speaker 2: it for many years. I really like bubbly water. I

673
00:28:28,280 --> 00:28:30,040
Speaker 2: never had it as a child, and then now I'm

674
00:28:30,119 --> 00:28:30,720
Speaker 2: really big fan.

675
00:28:31,359 --> 00:28:32,520
Speaker 3: But I quite like this.

676
00:28:33,000 --> 00:28:35,439
Speaker 2: It's not I don't drink the flavored one. I like plaining,

677
00:28:35,560 --> 00:28:37,880
Speaker 2: but actually my kids like it, and so I'm much

678
00:28:38,080 --> 00:28:41,080
Speaker 2: happier they're having this than warning juice or soft drink

679
00:28:41,080 --> 00:28:43,680
Speaker 2: when we're out. Now it's made by the same group

680
00:28:43,680 --> 00:28:45,800
Speaker 2: as Coca Cola. It's the Mount Franklin brand. There's a

681
00:28:45,800 --> 00:28:47,920
Speaker 2: few different ones. There's passion fruit, there's a raspberries. You

682
00:28:47,960 --> 00:28:50,200
Speaker 2: can get it in a large bottle or the individual cans,

683
00:28:50,480 --> 00:28:53,080
Speaker 2: but there's basically nothing in it. It's carbonated spring water

684
00:28:53,080 --> 00:28:57,040
Speaker 2: and natural flavor. There's no calories. People ask about sodium

685
00:28:57,120 --> 00:28:59,960
Speaker 2: in these drinks, very minimal in the big scheme of things.

686
00:29:00,000 --> 00:29:02,720
Speaker 2: I think it's five milligrams, which is nothing. So I

687
00:29:02,760 --> 00:29:04,280
Speaker 2: actually am a big fan of it, and I think

688
00:29:04,320 --> 00:29:07,280
Speaker 2: if you're someone who needs that bubbly effect or a

689
00:29:07,320 --> 00:29:10,200
Speaker 2: soft drink feeling, these are a really very good choice.

690
00:29:10,240 --> 00:29:11,960
Speaker 2: And i'd say even for kids, you know, there's nothing

691
00:29:12,000 --> 00:29:14,120
Speaker 2: really wrong, it's not going to damage their teeth. It's

692
00:29:14,160 --> 00:29:16,640
Speaker 2: a million times better than fruit juice or soft drink

693
00:29:16,720 --> 00:29:19,720
Speaker 2: or cordial. So yeah, coming into summer, if you struggle

694
00:29:19,720 --> 00:29:22,680
Speaker 2: with plain water, don't feel guilty about sparkling or soda

695
00:29:22,720 --> 00:29:25,000
Speaker 2: waters and these lightly flavored ones. Mind you, they don't

696
00:29:25,000 --> 00:29:27,760
Speaker 2: miss your price wise, they're incredibly expensive for some bubbly water,

697
00:29:28,160 --> 00:29:30,560
Speaker 2: but in terms of picking something up rather than soft drink,

698
00:29:30,560 --> 00:29:31,640
Speaker 2: I think it's a great choice.

699
00:29:31,720 --> 00:29:33,320
Speaker 1: Yeah, I love it. I love them. I'm a fan,

700
00:29:33,400 --> 00:29:35,600
Speaker 1: and I've got my clients taking these things to get

701
00:29:35,600 --> 00:29:37,440
Speaker 1: a little cans of these to barbecues and that sort

702
00:29:37,480 --> 00:29:39,160
Speaker 1: of thing where we're actively trying to cut down on

703
00:29:39,200 --> 00:29:42,000
Speaker 1: their alcohol intake. And I'm someone who's always loved water.

704
00:29:42,040 --> 00:29:43,840
Speaker 1: I refer to myself as a camel. You know, I'll

705
00:29:43,840 --> 00:29:46,880
Speaker 1: easily drink three four five liters a day obviously, you know,

706
00:29:46,960 --> 00:29:49,080
Speaker 1: for people who are new to the podcast, I'm six

707
00:29:49,080 --> 00:29:51,360
Speaker 1: foot one, I'm not a tiny human, so I drink

708
00:29:51,360 --> 00:29:53,040
Speaker 1: a lot of water. I previously have done a lot

709
00:29:53,080 --> 00:29:55,160
Speaker 1: of exercise as well, and I live in Brisbane, so

710
00:29:55,160 --> 00:29:57,560
Speaker 1: it's very hot here. So you know, saying that I

711
00:29:57,680 --> 00:29:59,680
Speaker 1: drink three four five liters a day, don't you might

712
00:29:59,680 --> 00:30:01,400
Speaker 1: not need to go and do that as well. But

713
00:30:01,520 --> 00:30:04,760
Speaker 1: I find drinking water comes very easily and naturally to me, Susie.

714
00:30:04,800 --> 00:30:07,160
Speaker 1: But being pregnant, I'm like, okay, well I can't enjoy

715
00:30:07,160 --> 00:30:09,040
Speaker 1: a glass of wine and a Friday I've really cut

716
00:30:09,200 --> 00:30:11,680
Speaker 1: right back on my caffeine intake. I'm kind of like,

717
00:30:11,720 --> 00:30:14,120
Speaker 1: you know, what, water is really boring these days. So

718
00:30:14,160 --> 00:30:16,080
Speaker 1: I have been indulging in a little bit of extra

719
00:30:16,120 --> 00:30:18,240
Speaker 1: bubbly water. I've had the occasional, you know, a little

720
00:30:18,240 --> 00:30:20,200
Speaker 1: bit of coconut water, that sort of thing. I made

721
00:30:20,240 --> 00:30:22,640
Speaker 1: myself a little mock tail on a Friday night. I

722
00:30:22,680 --> 00:30:24,720
Speaker 1: think that these things get they can go a long way,

723
00:30:24,720 --> 00:30:26,480
Speaker 1: and you know, as we get into the summer, the

724
00:30:26,800 --> 00:30:29,000
Speaker 1: hotter weather, things are starting to open back up again,

725
00:30:29,080 --> 00:30:31,600
Speaker 1: lockdown sort of, you know, restrictions are easy. There's a

726
00:30:31,640 --> 00:30:33,520
Speaker 1: lot of barbecues, there's a lot of parties that we're

727
00:30:33,520 --> 00:30:35,720
Speaker 1: heading into the festive season. I really do think that

728
00:30:35,760 --> 00:30:38,400
Speaker 1: if your goal is to have a healthy diet and

729
00:30:38,440 --> 00:30:40,880
Speaker 1: control your way to not blow out this festive season,

730
00:30:41,200 --> 00:30:44,120
Speaker 1: taking things like these two parties and barbecues with you

731
00:30:44,160 --> 00:30:46,640
Speaker 1: are really really great options. So I know that they're

732
00:30:46,680 --> 00:30:49,320
Speaker 1: not cheap price wise, but they're cheaper than alcohol. They're

733
00:30:49,320 --> 00:30:51,640
Speaker 1: probably very similar price to some soft drinks as well.

734
00:30:51,720 --> 00:30:53,480
Speaker 1: So I really like the little cans of them because

735
00:30:53,520 --> 00:30:54,640
Speaker 1: it can feel like you're having a little bit of

736
00:30:54,680 --> 00:30:56,200
Speaker 1: a treat when you're at a party or you're at

737
00:30:56,200 --> 00:30:58,600
Speaker 1: a backyard barbecue. But it is nicer than you know,

738
00:30:58,680 --> 00:31:01,040
Speaker 1: just taking a plan on water bottle, which I admit

739
00:31:01,160 --> 00:31:03,320
Speaker 1: can get a little bit boring over time. So of

740
00:31:03,360 --> 00:31:05,720
Speaker 1: course we're going to recommend water being your number one fluid,

741
00:31:05,720 --> 00:31:07,760
Speaker 1: but I really do love these bubbly waters as well.

742
00:31:07,760 --> 00:31:09,880
Speaker 1: And I'm very jealous of your zip tap, Susie. I

743
00:31:09,960 --> 00:31:12,200
Speaker 1: really David and I are saying, if we have any

744
00:31:12,200 --> 00:31:14,560
Speaker 1: money left in the budget after we build. We're absolutely

745
00:31:14,600 --> 00:31:17,080
Speaker 1: putting in a ZIP tape. I can't wait. I'm really excited.

746
00:31:18,160 --> 00:31:18,320
Speaker 3: Zip.

747
00:31:18,360 --> 00:31:20,520
Speaker 2: If you're listening, you know, you could sponsor the Nutrition

748
00:31:20,600 --> 00:31:21,240
Speaker 2: Couch podcast.

749
00:31:21,280 --> 00:31:22,480
Speaker 1: I'll be wonderful because.

750
00:31:22,240 --> 00:31:24,480
Speaker 2: They're a great edition for five Way Water. The kids

751
00:31:24,520 --> 00:31:26,240
Speaker 2: love them. But I was going to say about this Way.

752
00:31:26,320 --> 00:31:28,000
Speaker 2: It's quite a good mixer for vodka.

753
00:31:28,640 --> 00:31:30,720
Speaker 1: Yeah, yeah, low colory mixer, yeah, like it all gin.

754
00:31:30,920 --> 00:31:33,840
Speaker 2: Yeah, because people are asking about low calorie drinks or gin.

755
00:31:34,440 --> 00:31:36,280
Speaker 3: There's passion fruit raspberry. You know.

756
00:31:36,360 --> 00:31:38,160
Speaker 2: This isn't a paid plug. I just think it's quite

757
00:31:38,160 --> 00:31:40,360
Speaker 2: a good product. But yeah, they're actually a really good

758
00:31:40,360 --> 00:31:43,000
Speaker 2: locale mixer for spirits as well, coming in because we

759
00:31:43,000 --> 00:31:45,000
Speaker 2: get asked that a lot too, and much lower in

760
00:31:45,080 --> 00:31:47,160
Speaker 2: sugar than tonic water in particular.

761
00:31:47,000 --> 00:31:48,720
Speaker 3: So have a look. You know, as I said, I

762
00:31:48,760 --> 00:31:49,720
Speaker 3: don't buy them all the time.

763
00:31:49,760 --> 00:31:51,520
Speaker 2: It's more if I'm out at the shop and my

764
00:31:51,600 --> 00:31:54,280
Speaker 2: kids want something, I don't mind getting them that because

765
00:31:54,280 --> 00:31:56,160
Speaker 2: there's nothing damaging, there's no sugar.

766
00:31:56,480 --> 00:31:57,880
Speaker 3: They think it's great. They think it's a.

767
00:31:57,840 --> 00:32:00,280
Speaker 2: Soft drink and it just gives us those options, and

768
00:32:00,280 --> 00:32:02,280
Speaker 2: I think it's all about options, And yeah, a good

769
00:32:02,320 --> 00:32:05,920
Speaker 2: mixer locale mix. They're coming into Christmas when we're looking

770
00:32:05,920 --> 00:32:08,239
Speaker 2: for a bit more indulgence with our partying, So check

771
00:32:08,280 --> 00:32:09,719
Speaker 2: about there and Willies, and I said, you can get

772
00:32:09,760 --> 00:32:11,600
Speaker 2: the big bottles too, which is a bit more cost effective.

773
00:32:11,720 --> 00:32:13,160
Speaker 1: I love it. And then they're flavoring in them is

774
00:32:13,200 --> 00:32:14,600
Speaker 1: natural as well. It's not like we're jumping in a

775
00:32:14,600 --> 00:32:16,800
Speaker 1: whole heat of artificial sweetener, which I think is important

776
00:32:16,840 --> 00:32:19,320
Speaker 1: for a lot of our listeners. And then Suzi moving

777
00:32:19,360 --> 00:32:21,200
Speaker 1: on to our final segment, this is going to be

778
00:32:21,360 --> 00:32:25,040
Speaker 1: very popular. Let's chat sushi. I mean, we get asked. Oh,

779
00:32:25,080 --> 00:32:27,200
Speaker 1: I can't even I've gone out of fingers to count

780
00:32:27,200 --> 00:32:29,360
Speaker 1: how many times we get asked, is sushi healthy? Is

781
00:32:29,400 --> 00:32:31,720
Speaker 1: sushi a good lunch choice? So if I had to

782
00:32:31,760 --> 00:32:33,960
Speaker 1: give you a black and white answer, my answer would

783
00:32:33,960 --> 00:32:35,640
Speaker 1: probably be no. If your goal is weight loss, I

784
00:32:35,720 --> 00:32:38,120
Speaker 1: fight it's very carb heavy. A lot of the you know,

785
00:32:38,160 --> 00:32:41,440
Speaker 1: it's like fried chicken and sided, or it's crumb tempure

786
00:32:41,520 --> 00:32:44,440
Speaker 1: prawn and it's like lathered in that Japanese mayor, which

787
00:32:44,480 --> 00:32:47,040
Speaker 1: is oh so delicious but really not great for us

788
00:32:47,040 --> 00:32:49,000
Speaker 1: health wise either. And there's quite a lot of sodium

789
00:32:49,000 --> 00:32:50,880
Speaker 1: as well. If you're ordering things like misso or the

790
00:32:51,080 --> 00:32:53,080
Speaker 1: you know, the etamami which is covered in salt. So

791
00:32:53,320 --> 00:32:55,920
Speaker 1: I don't think it's a healthier takeaway option, but there's

792
00:32:55,920 --> 00:32:59,479
Speaker 1: definitely healthier options within if we're going out to have,

793
00:32:59,640 --> 00:33:01,720
Speaker 1: you know, sushi for lunch or something, isn't there.

794
00:33:01,880 --> 00:33:04,680
Speaker 2: Well, I think when people say it's sushi healthy, I say, well,

795
00:33:04,680 --> 00:33:07,720
Speaker 2: are you talking about sushi rolls like California roles, because

796
00:33:07,720 --> 00:33:09,920
Speaker 2: it's different. Of course, you know, sushimi and and a

797
00:33:10,000 --> 00:33:14,160
Speaker 2: marmae and seaweed, all described as Japanese cuisine is all

798
00:33:14,440 --> 00:33:17,120
Speaker 2: very very healthy Japanese yeah food, Yeah, But the most

799
00:33:17,120 --> 00:33:19,800
Speaker 2: common default that people are asking when they're saying sushi

800
00:33:19,880 --> 00:33:22,040
Speaker 2: is all of the rolls. And you've got sushi in

801
00:33:22,080 --> 00:33:25,320
Speaker 2: the larger ones, yes, Western I sushi or the big

802
00:33:25,320 --> 00:33:28,080
Speaker 2: packets of them, which is basically laden with huge amounts

803
00:33:28,080 --> 00:33:31,080
Speaker 2: of white rice, and you can get brown rice absolutely,

804
00:33:31,120 --> 00:33:34,040
Speaker 2: but they're still incredibly high in carbohydrates. So, for example,

805
00:33:34,360 --> 00:33:36,960
Speaker 2: a brown rice tuna roll will still be sort of

806
00:33:37,000 --> 00:33:40,080
Speaker 2: close to at least twenty grams of carbohydrate per role,

807
00:33:40,520 --> 00:33:43,000
Speaker 2: which is almost the amount in two slices of bread.

808
00:33:43,040 --> 00:33:45,160
Speaker 2: Without that full factor that you're going to have from

809
00:33:45,200 --> 00:33:47,800
Speaker 2: whole grains or salad, and then if you look at

810
00:33:47,840 --> 00:33:49,840
Speaker 2: the you get the seaweed, which is great for id

811
00:33:49,920 --> 00:33:52,680
Speaker 2: and content, but they often have put a lot of

812
00:33:52,680 --> 00:33:55,480
Speaker 2: the sweet sauces with that rice. And then on top

813
00:33:55,480 --> 00:33:58,320
Speaker 2: of that, you're getting a very low protein addition because

814
00:33:58,320 --> 00:34:00,200
Speaker 2: you're not getting very much of that tuna. And as

815
00:34:00,200 --> 00:34:03,040
Speaker 2: you describe land, it's often fried feelings or mayo that

816
00:34:03,080 --> 00:34:06,200
Speaker 2: people are erring towards. So my feedback to clients is,

817
00:34:06,200 --> 00:34:08,960
Speaker 2: if you want Japanese for lunch, sure, but you've got

818
00:34:08,960 --> 00:34:11,239
Speaker 2: to go for the sashimi, which is obviously a lot

819
00:34:11,280 --> 00:34:14,240
Speaker 2: more expensive, and then add to it you seeweed salad,

820
00:34:14,280 --> 00:34:16,320
Speaker 2: or you add a marmae from some extra protein or

821
00:34:16,360 --> 00:34:20,239
Speaker 2: semiso for some probotics, some fermented food. But I would

822
00:34:20,280 --> 00:34:23,160
Speaker 2: never suggest more than one role if you were having it,

823
00:34:23,200 --> 00:34:25,200
Speaker 2: and if so, looking for a black rice or a

824
00:34:25,200 --> 00:34:28,160
Speaker 2: brown rice roll because you're getting more fiber and a

825
00:34:28,239 --> 00:34:31,920
Speaker 2: higher nutrient content in that, but roles in general, no,

826
00:34:32,000 --> 00:34:34,080
Speaker 2: there's much better choices. So I quite like all of

827
00:34:34,080 --> 00:34:37,200
Speaker 2: the Vietnamese low carb rice paper rolls because you don't

828
00:34:37,200 --> 00:34:39,640
Speaker 2: get that heavy carbohydrate load. You get a lot more protein,

829
00:34:39,680 --> 00:34:41,920
Speaker 2: a lot more veggies, and if you're looking for a

830
00:34:42,000 --> 00:34:44,120
Speaker 2: role variety, that would be my choice every time. But

831
00:34:44,239 --> 00:34:46,600
Speaker 2: no is sushi the way most of us consume it,

832
00:34:46,600 --> 00:34:50,440
Speaker 2: which as you've described, Western I are sushi no because

833
00:34:50,440 --> 00:34:52,879
Speaker 2: it's basically rice. And that's important to remember for our

834
00:34:52,960 --> 00:34:56,160
Speaker 2: kids because all of that process sticky white rice is

835
00:34:56,200 --> 00:34:58,160
Speaker 2: not healthy for them either. So even though you may

836
00:34:58,200 --> 00:35:00,239
Speaker 2: think it's a good choice for the kids to have

837
00:35:00,280 --> 00:35:03,480
Speaker 2: sushi when you're out, if they're not having sushimi, again,

838
00:35:03,520 --> 00:35:06,800
Speaker 2: they're just getting processed carbohydrates. So steer them to the

839
00:35:06,840 --> 00:35:08,879
Speaker 2: broader range if you can, and get them to eat

840
00:35:08,880 --> 00:35:11,200
Speaker 2: the actual fish rather than all that rice.

841
00:35:11,480 --> 00:35:13,560
Speaker 1: And it's just the amount of soy sauce that people

842
00:35:13,600 --> 00:35:15,319
Speaker 1: dump on top of it. So maybe an adult could

843
00:35:15,360 --> 00:35:16,960
Speaker 1: hand a little bit of extra salt, but we should

844
00:35:17,000 --> 00:35:18,920
Speaker 1: not be giving that amount of sodium to our children.

845
00:35:19,040 --> 00:35:21,879
Speaker 1: Absolutely not, And I really do think that, as you said,

846
00:35:21,920 --> 00:35:24,279
Speaker 1: like for most people, one to two sushi rolls would

847
00:35:24,280 --> 00:35:26,759
Speaker 1: sort of be their maximum carb intake and a meal,

848
00:35:26,800 --> 00:35:28,759
Speaker 1: but most of us are ordering three or four because

849
00:35:28,800 --> 00:35:30,440
Speaker 1: let's be honest, it's just like a whole heap of

850
00:35:30,480 --> 00:35:32,640
Speaker 1: carbs and a little bit of protein that there's nothing

851
00:35:32,680 --> 00:35:35,200
Speaker 1: really in terms of that fullness factor. We're really missing

852
00:35:35,200 --> 00:35:37,959
Speaker 1: that vegetable factor that we really talk about for lunch.

853
00:35:38,000 --> 00:35:40,439
Speaker 1: So I would definitely call sushi more of a soul

854
00:35:40,480 --> 00:35:43,160
Speaker 1: food kind of meal, more an occasional treat based meal.

855
00:35:43,200 --> 00:35:44,759
Speaker 1: But we do know a lot of our clients and

856
00:35:44,800 --> 00:35:46,279
Speaker 1: a lot of our listeners are having it, you know,

857
00:35:46,320 --> 00:35:48,280
Speaker 1: once or twice a week because it's a really convenient

858
00:35:48,320 --> 00:35:50,239
Speaker 1: option because there's like a sushi shop down the road

859
00:35:50,280 --> 00:35:52,239
Speaker 1: from work. So I agree with you. There are a

860
00:35:52,280 --> 00:35:55,200
Speaker 1: lot better quissines, you know, even Mexican I think, is

861
00:35:55,200 --> 00:35:58,400
Speaker 1: a lot better than traditional Western sushi. And as you mentioned, Vietnamese,

862
00:35:58,440 --> 00:36:01,480
Speaker 1: it's wonderful additions. The rice paper rolls, Vietnamese salad bowls

863
00:36:01,560 --> 00:36:03,880
Speaker 1: really really good options. Or even going for something like

864
00:36:03,880 --> 00:36:06,400
Speaker 1: a poke bowl, like a deconstructed sort of sushi roll.

865
00:36:06,480 --> 00:36:08,120
Speaker 1: Put it into a poke bowl, out a ton of

866
00:36:08,160 --> 00:36:11,080
Speaker 1: your veggies, half the rice portion, get some leaner protein

867
00:36:11,160 --> 00:36:14,319
Speaker 1: or some sushimi, and really control the additions that you're

868
00:36:14,360 --> 00:36:16,400
Speaker 1: putting on there in terms of sauces and dressings. I

869
00:36:16,400 --> 00:36:18,600
Speaker 1: think that we can do a lot in terms of

870
00:36:19,040 --> 00:36:22,040
Speaker 1: making better choices than just the general sushi roles, which

871
00:36:22,080 --> 00:36:24,239
Speaker 1: I know, for convenience then they're cheap as well, but

872
00:36:24,320 --> 00:36:25,719
Speaker 1: they're just not a great option if you're going to

873
00:36:25,760 --> 00:36:26,440
Speaker 1: have them regularly.

874
00:36:26,680 --> 00:36:29,040
Speaker 2: I've just wanted to check in that little fish of

875
00:36:29,080 --> 00:36:32,520
Speaker 2: soy sauce. Correct me if I'm wrong. It's like six

876
00:36:32,600 --> 00:36:36,400
Speaker 2: hundred milligrams of sodium in that isn't it. It's really high.

877
00:36:36,560 --> 00:36:38,120
Speaker 1: I've never even looked at up, but I think it'd

878
00:36:38,280 --> 00:36:40,480
Speaker 1: at least a table sort of like nearly a tablespoon

879
00:36:40,520 --> 00:36:42,319
Speaker 1: of soy sauce, and a lot of people use one

880
00:36:42,360 --> 00:36:45,040
Speaker 1: little fish per role. If you're having three four sushi rolls,

881
00:36:45,080 --> 00:36:48,319
Speaker 1: you're having two three four sachets of soy sauce. It's

882
00:36:48,360 --> 00:36:50,640
Speaker 1: a lot of sodium. So if you're feeling quite thirsty

883
00:36:50,680 --> 00:36:53,520
Speaker 1: after you have sushi, probably why well.

884
00:36:53,360 --> 00:36:55,759
Speaker 2: A tablespoon of soy sauce has got more than two

885
00:36:55,800 --> 00:36:58,960
Speaker 2: thousand milligrams of sodium. So that is the upper recommended

886
00:36:59,040 --> 00:37:00,440
Speaker 2: daily limit for salt.

887
00:37:00,640 --> 00:37:03,000
Speaker 1: It's a daily limit that's huge.

888
00:37:02,640 --> 00:37:05,000
Speaker 2: Which means that if you measured out how many in

889
00:37:05,040 --> 00:37:07,479
Speaker 2: those fishes, which I suspect is at least a third,

890
00:37:07,480 --> 00:37:09,680
Speaker 2: if not half, if you're having two or three of those,

891
00:37:09,760 --> 00:37:12,880
Speaker 2: you are having more than your recommended daily intake of sodium,

892
00:37:13,040 --> 00:37:14,440
Speaker 2: and that's without any other food.

893
00:37:14,560 --> 00:37:16,600
Speaker 1: And that's for an adult as well, not for children.

894
00:37:16,640 --> 00:37:17,240
Speaker 1: That's an adult.

895
00:37:17,320 --> 00:37:19,280
Speaker 2: Yep, that's for an adult. That's why you feel thirsty,

896
00:37:19,840 --> 00:37:22,680
Speaker 2: that's why you're retaining fluid, you feel bloated, So be

897
00:37:22,800 --> 00:37:25,480
Speaker 2: very mindful. Soy sauce doesn't have many calories in it,

898
00:37:25,680 --> 00:37:28,200
Speaker 2: but it is so high in sodium that you always

899
00:37:28,239 --> 00:37:30,719
Speaker 2: must buy the reduce sodium one in supermarkets, and.

900
00:37:30,680 --> 00:37:31,520
Speaker 3: Be very mindful.

901
00:37:31,760 --> 00:37:34,160
Speaker 2: Every little fishy that you're adding with that sushi is

902
00:37:34,239 --> 00:37:36,920
Speaker 2: adding in a lot, So just be really mindful of that,

903
00:37:36,960 --> 00:37:39,560
Speaker 2: particularly with children, because of course the more salt we have,

904
00:37:39,719 --> 00:37:42,120
Speaker 2: the more we want, and it is that programming effect

905
00:37:42,200 --> 00:37:44,000
Speaker 2: over time. So that's another reason to be a bit

906
00:37:44,000 --> 00:37:48,000
Speaker 2: careful when you're ordering Japanese. All right, that's another rant today.

907
00:37:48,840 --> 00:37:49,440
Speaker 3: That's helpful.

908
00:37:50,800 --> 00:37:50,960
Speaker 1: Well.

909
00:37:51,000 --> 00:37:53,320
Speaker 2: That brings us to the end of another nutrition catch

910
00:37:53,320 --> 00:37:56,160
Speaker 2: for this week. If you haven't done so already, don't

911
00:37:56,160 --> 00:37:58,960
Speaker 2: forget to subscribe to have as delivered to your inbox

912
00:37:59,000 --> 00:38:02,160
Speaker 2: every Sunday morning. Instagram and Facebook sites are running. We

913
00:38:02,239 --> 00:38:07,120
Speaker 2: love getting your feedback your questions at the Nutrition Couch podcast,

914
00:38:07,200 --> 00:38:09,200
Speaker 2: and we're going to see you, same time, same place,

915
00:38:09,280 --> 00:38:23,040
Speaker 2: next Sunday. Thanks for listening to you guys next week