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Speaker 1: Well, today we have some very exciting news to share

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Speaker 1: because we have decided to change our midweek episode drop,

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Speaker 1: which is usually a product review, to more of a

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Speaker 1: motivational update episode where we're going to give you our

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Speaker 1: hottest nutritional tips, a product that we are loving at

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Speaker 1: the supermarket, and what we are cooking at home each week,

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Speaker 1: so we hope that you like it. Hi, I'm Susie

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Speaker 1: Borrow and emilean Wood, and each week we bring you

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Speaker 1: the Nutrition Couch, the Biewily podcast that keeps you up

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Speaker 1: to dates in everything you need to know in the

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Speaker 1: world of nutrition. Solely, Yeah, it was time for a

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Speaker 1: bit of a change.

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Speaker 2: Of n It's a few reasons why we've done this,

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Speaker 2: but we still want to keep this episode a little

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Speaker 2: bit shorter and sweeter. It's, you know, the type of

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Speaker 2: midweek episode that you listen to if you're running the

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Speaker 2: kids to school quickly, you're standing in line to like

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Speaker 2: pick up your parcel at the post office, that sort

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Speaker 2: of thing. So it'll be sort of that, you know,

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Speaker 2: around that fifteen minute market. It's a really quick and

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Speaker 2: easy one. We just want to keep people up to

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Speaker 2: date with, you know, what's trending in the media. What

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Speaker 2: are our our clients asking for? Really sort of quick,

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Speaker 2: snappy stuff and just keep you sort of motivation. Midweek

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Speaker 2: boosted up a little bit as well, but it really

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Speaker 2: does expose us more for our international followers because a

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Speaker 2: lot all of the products we were doing were Australian

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Speaker 2: any products, So we were finding that our Sunday episode

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Speaker 2: got tons of reach and engagement, but the Wednesday was

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Speaker 2: a little bit down more and it was obviously just

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Speaker 2: Assie based listeners. So we think this opens us up

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Speaker 2: to a greater market because the podcast is really expanding

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Speaker 2: internationally Susie, which we love. We're getting listeners from all

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Speaker 2: over the world. People are commenting from all over the world,

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Speaker 2: which is amazing, and we really just wanted to keep

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Speaker 2: it as diverse as possible and to help as many

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Speaker 2: people as possible. That's why Susie and I became Dietitians,

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Speaker 2: was to help as many people as possible. And we

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Speaker 2: really think that you know, we did what one hundred

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Speaker 2: episodes of product reviews that sort of thing, or at

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Speaker 2: least seventy. We really taught you guys what to look

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Speaker 2: for on nutrition label, so I think that everyone's knowledge

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Speaker 2: is far improved in that area, and I think it's

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Speaker 2: time to move on to kind of bigger, better, more

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Speaker 2: motivational things.

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Speaker 1: Yeah, I think that the podcast market is extremely competitive. Generally,

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Speaker 1: it wouldn't be a week where there wasn't another nutrition podcast.

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Speaker 1: So I think Leanne and I have learned that we

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Speaker 1: have to keep moving, we have to keep changing things around.

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Speaker 1: And I think as fantastic as it is sometimes to

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Speaker 1: go through products, it's hard, I think LeAnn to visually

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Speaker 1: see them when you're going through numbers as well, So

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Speaker 1: I think that you know, if you were not interested

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Speaker 1: in Tomato Source, you may not necessarily listen. And it's

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Speaker 1: in the world of podcasts, it's actually just about constantly

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Speaker 1: keeping the listeners up as well. And also I think

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Speaker 1: our interests, you know, Leanne and I love new stuff.

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Speaker 1: We love things to be changing, and I think we

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Speaker 1: just needed a little bit of a hit and one

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Speaker 1: of the things everyone and this is based on some

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Speaker 1: feedback as well from people around us we spoke to

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Speaker 1: before we decided to implement this change. People love what's

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Speaker 1: new and exciting.

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Speaker 2: Let's be honest.

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Speaker 1: There's new products at the supermarket all the time, and

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Speaker 1: we've had a lot of requests for recipes. Now, Leanne,

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Speaker 1: and I know there's a lot of work that goes

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Speaker 1: into recipes, but I thought a lighter way of doing

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Speaker 1: that might be just to talk about, you know, what

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Speaker 1: are we cooking, you know, and some quick ideas of that,

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Speaker 1: and that will translate through to our social media where

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Speaker 1: we'll feature some of those. So if you haven't followed

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Speaker 1: us on Instagram or Facebook, that's where you'll get kind

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Speaker 1: of the visual of the products we're talking about and

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Speaker 1: potentially the recipe or reference to that if you're looking

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Speaker 1: for that more content. All right, Well, first of all, Leanne,

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Speaker 1: I wanted to forget something that I found really interesting myself.

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Speaker 1: I was writing up an article on the best frozen vegetables,

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Speaker 1: and I was writing specifically about what we call the

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Speaker 1: crucifers vegetables, so things like broccoli and cauliflower, and they're

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Speaker 1: very powerful anti cancer action and while from a cost perspective,

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Speaker 1: frozen is better. And then as I was doing my research,

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Speaker 1: I became aware that in the process of frozen freezing vegetables,

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Speaker 1: on one hand, there's snap frozen a time of harvest.

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Speaker 1: So if your bird's eye or macaine you're out in

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Speaker 1: the fields, you get all your harvest of broccoli and

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Speaker 1: cauliflower goes to the factory literally on site and gets

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Speaker 1: snap frozen, and hence a number of the micronutrients are retained,

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Speaker 1: and sometimes you would argue that frozen veggies are more

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Speaker 1: nutrient rich than fresh. But one of the key things

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Speaker 1: when it comes to this very special group of veggies

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Speaker 1: which have known for their anti cancer action and due

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Speaker 1: to a molecule called sulfur sulfur fane sulforofhane sulforofhane. There

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Speaker 1: we I should to practice that before started recording this

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Speaker 1: actual molecule. In the process of this NOTT freezing, they're

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Speaker 1: actually blanched the vegetables first and what actually happens at

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Speaker 1: deactivates that very powerful molecule, which lends discussion about well

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Speaker 1: some in some ways the frozen vegetables are better for us,

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Speaker 1: so you're getting in many cases more vitamin C and

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Speaker 1: more of the nutrition is retained. But in the case

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Speaker 1: of these very special nutrient rich veggies that you would

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Speaker 1: argue you need to be consumed daily a couple of

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Speaker 1: times for powerful anti cancer action, and it includes things

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Speaker 1: like cabbage, broccoli, cauliflower, Brussels sprouts, as soon as you're

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Speaker 1: having the frozen variety, you're not getting that activated molecule.

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Speaker 1: And I thought, oh, that's really really interesting. So what

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Speaker 1: I found even more interesting was the key to activating

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Speaker 1: that molecule in frozen form is if you consume the

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Speaker 1: vegetable with a fresh sauce. So the little trick is

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Speaker 1: if you are buying frozen cauliflower and frozen broccoli, you've

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Speaker 1: basically got to add a source of the fresh vegetable,

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Speaker 1: so it could be graded Brussels sprouts on top or

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Speaker 1: in the example I'm reading, which is a scientific paper

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Speaker 1: on this actual issue, is some great they use graded

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Speaker 1: radish on top. Then it activates that say molecule, and

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Speaker 1: then you get all the powerful anti cancer action. So

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Speaker 1: whether it's radish cabbage, rocket watercress, horse, radish spicy mustard,

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Speaker 1: you've got a team that with the frozen variety to

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Speaker 1: activate the anti cancer molecule. And I just thought that

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Speaker 1: was so so interestingly And did you had you known

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Speaker 1: that before?

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Speaker 2: Well, you know how we're talking about frozen broccoli on

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Speaker 2: the podcast a little while ago, oh maybe on a

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Speaker 2: few episodes ago, someone who follows me on Instagram actually

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Speaker 2: sent me a link to an article. And this is

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Speaker 2: when I thoughted onto you she was a dietician, and

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Speaker 2: she said, oh, I like you had never heard about

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Speaker 2: what Sizi was talking about in terms of the frozen broccoli,

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Speaker 2: but she said, I think you might find this interesting

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Speaker 2: link this article, And that was the first time i'd

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Speaker 2: seen it before and knowing that, yes, freezing it does

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Speaker 2: deactivate it because what they're doing is they're actually heating

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Speaker 2: it to a really high temperature. And what that does

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Speaker 2: is it extends a shelf life. Like I didn't actually realize,

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Speaker 2: but a lot of these frozen vegetables their shelf life

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Speaker 2: can be eighteen months. That's a huge amount of time.

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Speaker 2: But to get that shelf life out of it, they

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Speaker 2: have to heat to a really high temperature or blanch

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Speaker 2: a lot of these, like the broccolis and the cauliflowers.

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Speaker 2: So it inactivates sem enzymes, but actually keeps some others

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Speaker 2: activated as well. But unfortunately, like you said, it's that

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Speaker 2: anti cancer molecules that we want, they're the ones that

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Speaker 2: are inactivated at a really high temperature. But what this

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Speaker 2: really cool study did was it actually found a way

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Speaker 2: to reactivate those enzymes within the broccoli and the cauliflowers.

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Speaker 2: So what they did in the article is they used.

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Speaker 1: This one used graded radish, which is so random.

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Speaker 2: Yeah, yeah, the day conradish, and it was a really

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Speaker 2: small amount. It was zero point two five percent of

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Speaker 2: a day conratish, like like twero point two percent of one.

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Speaker 2: So the tiniest little bit of it they got grounded

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Speaker 2: up and sprinkled it on top of the broccoli was

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Speaker 2: invisible to the naked eye and it was completely undetectable

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Speaker 2: to the taste buds. They did some research studies and

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Speaker 2: they gave some people with the sprinkled radish on it

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Speaker 2: and some people without it, Like this is minuscule amounts

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Speaker 2: of it. People couldn't taste it, they couldn't see it,

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Speaker 2: and basically it reactivated the special compounds that really do

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Speaker 2: help from a health and an answer fighting perspective. So

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Speaker 2: what this article was saying that if these health companies

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Speaker 2: just use the very smallest percent of something like this

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Speaker 2: stayconn radish and really sprinkled it on top of things

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Speaker 2: like broccoli, it could actually go such a long way.

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Speaker 2: And the other thing that they really wanted to explore

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Speaker 2: and they did in this article. In this study as

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Speaker 2: well was whether when you did that and it reactivated

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Speaker 2: the compound, did it break down if you were to

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Speaker 2: heat the broccoli at a high temperature, such as in

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Speaker 2: a microwave or boil it. And the really interesting thing

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Speaker 2: was that this dayconn radish was actually very heat stable.

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Speaker 2: So they actually hit it in the microwave for ten

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Speaker 2: minutes and it was still had the same amount of

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Speaker 2: that sort of cancer fighting capabilities and properties that it

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Speaker 2: did if you didn't heat it either. So even though

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Speaker 2: you're taking frozen broccoli, you can microwave it for ten minutes,

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Speaker 2: but as long as you're sprinkling this special type of

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Speaker 2: radish on top of it, just the smallest amount, you're

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Speaker 2: still getting the full benefits from that kind of anti

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Speaker 2: cancer fighting properties as well. So I thought this was

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Speaker 2: absolutely fabulous. So you've got the option of adding something

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Speaker 2: like the deacon radish, You can use a little bit

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Speaker 2: of spicy mustard which is like a herb as well,

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Speaker 2: or as you said, you can serve it with some

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Speaker 2: of these raw vegetables radish, cabbage, arugula which we call

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Speaker 2: rocket and watercress as well some of those dark green

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Speaker 2: vegetables as well, and paired together the dark green veggies

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Speaker 2: will reactivate the compounds in the broccoli. So it's not

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Speaker 2: to say that the compounds are completely gone, like they're

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Speaker 2: not completely deactivated. It's almost just like they're lying dormant

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Speaker 2: because they were heat treated first and then frozen, and

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Speaker 2: we just need to find a way to reactivate it.

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Speaker 2: So this is the kind of stuff Susie, you and

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Speaker 2: I nerd out about it. I think this was awesome.

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Speaker 2: I thought this was such a cool study. And I

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Speaker 2: think the easiest thing for me would just be to

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Speaker 2: have a little bit of sort of spicy mustard powder

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Speaker 2: or a little bit of radish in the fridge and

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Speaker 2: just to use that when you are using things like

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Speaker 2: frozen broccoli, because let's be honest, it's so much more

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Speaker 2: convenient from it like an easy perspective, like it's cut up,

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Speaker 2: it's ready to go. But it's also a lot more

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Speaker 2: affordable in times as well, So there's big benefits from

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Speaker 2: using frozen vegetables and if we can retain the bulk

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Speaker 2: of the nutrients there, I'm all for this. I think

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Speaker 2: this is a fabulous study.

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Speaker 1: Yeah, I just think it's fascinating and it also goes

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Speaker 1: to show that there's benefits of having both fresh and frozen.

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Speaker 1: I think in our diet, you know, it's always about

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Speaker 1: that mix. But certainly you know that very specific group

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Speaker 1: of veggies you'd want to have a daily, if not

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Speaker 1: two serves of those, particularly for my perimenopausal women. So

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Speaker 1: they certainly are superfoods and this is an easy way

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Speaker 1: to make them a little bit more super lean. And

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Speaker 1: it was actually interesting because when I went online at

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Speaker 1: one of the frozen veggie main supplies in Australia, it

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Speaker 1: didn't have any reference to that process, the nutritional profile

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Speaker 1: of frozen veggies. It was all very general information and

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Speaker 1: it wasn't like I could source, you know, whether they

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Speaker 1: were blanched in that processing. So I think there's certainly

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Speaker 1: an opportunity for some of our frozen veggie manufacturers to

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Speaker 1: share with the public some of that really pertinent information

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Speaker 1: and communicate that.

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Speaker 2: But if anyone is looking for the article that we

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Speaker 2: were talking about, it was in Science Daily. The article

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Speaker 2: was termed Illinois scientists put cancer fighting power back into

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Speaker 2: frozen broccoli. It's back in August twenty thirteen, so quite

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Speaker 2: old now. In the College of Agricultural, Consumer and Environmental

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Speaker 2: Science under the University of Illinois, So a great one

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Speaker 2: if you wanted to go and read a little bit

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Speaker 2: further on that one. Perfect, all righty. And then our

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Speaker 2: next little stegment of the week, Susie, we're going to

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Speaker 2: showcase one of basically did some new and exciting products

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Speaker 2: in the supermarket. So this week we decided to go

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Speaker 2: with a granola and it's a lower carb granola. It's

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Speaker 2: one of the new ones from Carmen's. It's called the

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Speaker 2: Carmen's Low Carb Granola Peanut Butter. So we will disclose

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Speaker 2: that Suzi does do a little bit of work for

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Speaker 2: Carmens as well, so that's always really important to us

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Speaker 2: to disclose the types of brands that we are working with.

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Speaker 2: But we do like this product. It's I think it's

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Speaker 2: got a place in the market because a lot of

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Speaker 2: the granola's out there can be quite high in sugar

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Speaker 2: and can be quite high in fat. So this has

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Speaker 2: been specifically formulated to be low in sugar per serving,

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Speaker 2: which is forty five grams. It's only got one point

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Speaker 2: four grams of sugar. That's excellent for any breakfast cereal,

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Speaker 2: let alone a granola and ingredient wise, it's funny because

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Speaker 2: it's marketed as a low carb, but the top ingredient

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Speaker 2: is whole grain oats and buckwet, which I think is

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Speaker 2: great from a health perspective. So I wouldn't say it's

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Speaker 2: low carb, but I would say maybe it's lower car

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Speaker 2: per serving. For forty five grams, it's got fifteen grams

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Speaker 2: of carbohydrate. It's about a serving of carbohydrate per serve,

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Speaker 2: which is good for the majority of people. But if

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Speaker 2: you're following something like a kidogenic diet, that would still

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Speaker 2: be too high. So i'd probably say it's a lower

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Speaker 2: car product versus a low car product. And also in

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Speaker 2: there there's peanuts as an x ingredient, chicory root fiber,

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Speaker 2: peanut butter at seven percent, some seeds, some flowers and

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Speaker 2: lind seeds, followed by a little bit of oat brand,

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Speaker 2: sunflower oil, corn style natural flavors, cinnamon, c salt, some

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Speaker 2: added vitamin E, and the sweetener in there is Stebbyers.

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Speaker 2: So I think it's got a good list of ingredients.

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Speaker 2: I myself wouldn't eat this purely because I cannot tolerate

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Speaker 2: chickory root fiber. It does terrible things to my stomach,

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Speaker 2: and it's got eight point six grams of chicken root

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Speaker 2: fiber per serving. That's a massive whack of it. So

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Speaker 2: if you ask someone that is a little bit sensitive

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Speaker 2: to those types of prebotic fibers, like myself, I just couldn't.

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Speaker 2: I wouldn't be able to eat this. It would give

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Speaker 2: me a horrible gut pain. But I do think it's

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Speaker 2: a great product in the market. It's certainly got a

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Speaker 2: place we do like Carmens are a great Aussie brand

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Speaker 2: as well. But I do think just watch that if

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Speaker 2: you are a little bit sensitive to that, because the

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Speaker 2: fiber in there they're adding is not naturally occurring from

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Speaker 2: the products. So actually additionally adding in the probotic fiber,

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Speaker 2: and there are in eight point six grams for serve

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Speaker 2: is quite a large amount as well. So if you're sensitive,

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Speaker 2: maybe break it up and just use a little bit

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Speaker 2: on top of some yoga or mix it with another

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Speaker 2: type of cereal could be a good idea rather than

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Speaker 2: just having a big bowl of it.

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Speaker 1: I've done all the work I thought I was going

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Speaker 1: to do it, so thanks for that. I shouldn't even

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Speaker 1: give you the instution if you look them might be

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Speaker 1: such so good. Now you're right so it's significantly less

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Speaker 1: carb than the mainstream granola, so they're allowed to claim

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Speaker 1: low carb, very long sugar less than two grams. For

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Speaker 1: my nut fans, if you don't have an issue with

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Speaker 1: trickery root and love peanut but it, you will love

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Speaker 1: the flavor because it's giving a massive six grams of

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Speaker 1: dietary protein perserve and only fifteen gramps of carbs. So

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Speaker 1: for my clients, I would team this with a Greek

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Speaker 1: protein type yo get and make like a granola bowl.

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Speaker 1: Then it would be a perfect mix for me then

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Speaker 1: of carbon protein. So yeah, look at it's both at

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Speaker 1: Cole's and Willie's got five hell stars one of you know,

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Speaker 1: I've known Carolyn Crescible for twenty five years and have

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Speaker 1: sort of been doing some consulting work with Carmens. But

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Speaker 1: you know, let's be honestly and we all love them

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Speaker 1: because they're one of the best products on the market.

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Speaker 1: The ingredient lists are superior and clean and great tasting.

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Speaker 1: Australian owned food. You know, I've just mentioned there is

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Speaker 1: about a very small handful of food companies in Australia

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Speaker 1: who are Astrayian owned. I think actually consumers would be

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Speaker 1: horrified to know how few that was. And I just

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Speaker 1: feel strongly that the more we support Australian companies the better,

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Speaker 1: and we have so few of them in the food space.

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Speaker 1: So Commons is one of those very few out there.

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Speaker 1: So check it out its development, both coals and wilies.

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Speaker 1: All right, Yeah, to finish and our new EP style. Today,

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Speaker 1: we're going to talk about what we're cooking, because you know,

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Speaker 1: we're often following food trends online and getting new recipe

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Speaker 1: ideas or things that we're trying. I saw you just

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Speaker 1: put a massive cookie on your Instagram. Maybe you'll share

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Speaker 1: that next week. Everyone looks a baked good.

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Speaker 2: It was so delicious it'll be by the time this

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Speaker 2: episode goes live, the viral air Fryer breakfast baked cookie

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Speaker 2: will be on my Instagram under my reel, so look

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Speaker 2: out for that. It was delicious me and demolished it.

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Speaker 2: It was very fun to make it. It was very very delicious.

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Speaker 1: And now everyone's going to be disappointed with it. I'm

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Speaker 1: going to say, confed to a cookie land or do

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Speaker 1: the cookie. It's like, I think that it is a

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Speaker 1: perfect time of year. Leanne to make read tou e

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Speaker 1: because my clients I want them all to eat more veggies,

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Speaker 1: you know, we want seven to and serves. And people

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Speaker 1: get bored of salad, particularly at this time of year

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Speaker 1: as the temperatures are dropping a little bit. And I

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Speaker 1: do go through soup phases, but I'm not in one

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Speaker 1: at the moment, and just as a way to get

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Speaker 1: a more exciting veggie now, people always say to me,

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Speaker 1: what's the recipe for the radachuwi? And I don't have

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Speaker 1: a recipe, So this is how I do it, and

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Speaker 1: I will put this on our Instagram as well, or

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Speaker 1: Bronti wilk, God love Bronti. So all I do Land

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Speaker 1: is I cut up eggplant, zucchini, Spanish onion, probably one

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Speaker 1: or two fresh tomatoes, zucchini, yellow capsicum as well as red.

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Speaker 1: So it can be a little bit costly, but you

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Speaker 1: can certainly make it cheaper by ditching the capsicum. Just

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Speaker 1: dice them all up. I stick them in the fry

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Speaker 1: pan with a nice hefty load of extraversion olive oil

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Speaker 1: and I simmer them up. And then I get a

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Speaker 1: pisada tomato pisada jar, which is usually about two dollars

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Speaker 1: for a massive jar, and I simmer it at the

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Speaker 1: end and I do let it sit for probably I

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Speaker 1: don't have it on a high heat. I have it

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Speaker 1: probably medium for a good hour or so. I really

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Speaker 1: let it retain the flavor, and then I probably see

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Speaker 1: them with a bit of salt, because it can be

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Speaker 1: a little bit tart. And then all I do to

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Speaker 1: serve it is a spoonful of light sour cream. And

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Speaker 1: you could also use Greek yogurt if you want it,

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Speaker 1: and it creates this delicious, creamy veggie base that's a

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Speaker 1: load carb delicious pack full of dietary fiber. It's such

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Speaker 1: a delicious side dish to any hot meal. I sometimes

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Speaker 1: just have it for lunch on its own because I

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Speaker 1: just find that tiny bit of sour cream just gives

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Speaker 1: it the most amazing flavor. You could also sprinkle it

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Speaker 1: with a bit of parmesan. You could stick basil leaves

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Speaker 1: in it if you also want it. I tend to

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Speaker 1: be pretty simple with my taste. You could put chili

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Speaker 1: in it. But I just think it's such a delicious,

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Speaker 1: smart way of eating your veggies each week, and it's

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Speaker 1: a perfect time of year to do it, and it's

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Speaker 1: relatively cost effective. You know, if you cook that big

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Speaker 1: BATCHOB often got enough for three or four nights worth

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Speaker 1: of veggies and beautiful dietary fiber, make you go the

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Speaker 1: bathroom tasty.

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Speaker 2: Yeah.

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Speaker 1: It doesn't get easier and quicker than that. So my

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Speaker 1: recipe this week, I'm cooking It's ratted to eat.

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Speaker 2: Love you believe in. Do it in this slow cooker too,

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Speaker 2: couldn't you?

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Speaker 1: Oh? Absolutely? You could put it in a pot and

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Speaker 1: simmer it over several hours. I just tend to everything

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Speaker 1: on the stovetop just quickly, but absolutely could. If you've

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Speaker 1: got a Thermo mix, you could easily chuck it into that.

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Speaker 1: You can season any which way you want. You could

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Speaker 1: leave it just traditional without the creaminess to it. But yeah,

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Speaker 1: it's a really easy way to get some delicious veggies

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Speaker 1: in a really user friendly way.

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Speaker 2: And as I.

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Speaker 1: Said, if you're having a sandwich at lunchtime or crackers

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Speaker 1: with tuner on top, it's the perfect side dish. I

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Speaker 1: always find that warm lunches keep my ladies satisfied right

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Speaker 1: through the afternoon. And that's a really easy way to

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Speaker 1: get some nice, hot veggies in. And you can get

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Speaker 1: them keep them in a thermas even at work, so

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Speaker 1: they're still nice and warm, all right. LeAnn well, that

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Speaker 1: breaks us to the first reviewed episode on our Wednesday

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Speaker 1: episode of the Nutrition Couch podcast. If you haven't done

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Speaker 1: so already, please subscribe to get us delivered twice each week.

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Speaker 1: And as we said, we've redigg this episode, so it's

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Speaker 1: what we're going to call a midweek motivational update. And

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Speaker 1: we've got very exciting news that our takeaway Guide is

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Speaker 1: finally ready. We finally proved it and it's finally on

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Speaker 1: our website at the nutritioncouch dot com. So there you

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Speaker 1: will find all of our top tips for our favorite

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Speaker 1: takeaway and fast food choices. So if you're someone who

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Speaker 1: eats out regularly or find yourself in the food court,

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Speaker 1: can be steered towards some of the healthy options and

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Speaker 1: we will see you same time or same place on

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Speaker 1: Sunday for our regular weekly episode. Drop have a great week,

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Speaker 1: catch on Sunday