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Speaker 1: Do you find that you lose your appetite when you

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Speaker 1: have a cold. Have you heard that you start a

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Speaker 1: fever and feed a cold?

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Speaker 2: Or are you someone.

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Speaker 1: Who super loads the soup and juice the minute that

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Speaker 1: you have a sniffle. On today's episode of The Nutrition Couch,

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Speaker 1: we chat all things eating when you're sick and do

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Speaker 1: you need to eat when you're in bed or you're

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Speaker 1: not feeling the best? Hi, I'm Leanne.

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Speaker 2: Ward and I'm Susy Burrow, and together.

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Speaker 1: We bring you The Nutrition Couch, the weekly podcast that

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

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

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Speaker 1: food when you're feeling unawell. We have a super exciting

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Speaker 1: new bit of news to share about our design by

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Speaker 1: a Dietitian product range. We've also found a new low

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Speaker 1: car product at Aldi that we wanted to chat through,

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Speaker 1: and our list of question is all about the best

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Speaker 1: balance for an afternoon snack. But to kick us off today, Susie,

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Speaker 1: we are so stoked to announce that our brand new

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Speaker 1: hot chocolates are finally available on our website, designed by Dietitians,

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Speaker 1: So you guys have supported our first narrow stranded protein

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Speaker 1: powder so well that we thought, you know what, let's

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Speaker 1: design a range of hot chocolates, because if we're being

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Speaker 1: on a Susie, we just were not able. Just like

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Speaker 1: the protein powder, we could not find a brand that

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Speaker 1: we were one hundred percent happy with to recommend to

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Speaker 1: our clients, like our listeners will know. We offered, you know,

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Speaker 1: talk about the Jari one, but the thing that bugged

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Speaker 1: us the most was that it still has artificial sweetness

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Speaker 1: in it, and it didn't have any functional ingredients in

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Speaker 1: it as well. And there's a lot of brands and

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Speaker 1: companies these days that have done you know, functional type

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Speaker 1: of hot chocolates, whether it helps with sleep, whether it

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Speaker 1: helps with you know, collision for beauty. I've seen other

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Speaker 1: brands that have put different types of functional ingredients in it,

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Speaker 1: and Susie and I were like, let's do this, but

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Speaker 1: let's do it with the backing of you know, research

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Speaker 1: and science and make sure that all the ingredients are

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Speaker 1: very you know.

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Speaker 2: Clean and healthy.

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Speaker 1: The nutrition panel really works well for our ladies that

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Speaker 1: we know most of us have the goal of either

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Speaker 1: being healthy or achieving some fat loss, and then as

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Speaker 1: well we want to add functional ingredients that have some

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Speaker 1: research in science behind them. We don't just want to

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Speaker 1: chuck a whole heap of ingredients in there and it

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Speaker 1: sounds good, but at the end of the day, they

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Speaker 1: don't actually really do anything with Let's be honest, a

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Speaker 1: lot of the brands on the market, they're throwing a

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Speaker 1: whole heap of ingredients in there, but there's no actual

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Speaker 1: research in science to back it all. There's research and

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Speaker 1: science to back the ingredient, but it doesn't have a

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Speaker 1: high enough dose of it in there to actually be

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Speaker 1: a clinical dose to affect change in terms of what

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Speaker 1: the ingredient was supposed to do. So we're very, very

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Speaker 1: excited to announce that we have a range of hot chocolates.

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Speaker 2: There's two.

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Speaker 1: Our first one is called Rest it's the Rest Hot

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Speaker 1: Chocolate Blend, and the second one is the Glow Hot

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Speaker 1: Chocolate Blend. Did you want to talk us through each

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Speaker 1: of our new blends, SUSI sure.

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Speaker 2: I thought I might as say give a little bit

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Speaker 2: of background on how we went about formulating them, because

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Speaker 2: I know that people who follow the podcast or our

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Speaker 2: socials is always interested in that nitty gritty and we

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Speaker 2: should say that Leanne and I don't argue very often

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Speaker 2: when we're probably annoyed at each other, the text messages

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Speaker 2: get a little bit terse or not replied to. But

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Speaker 2: definitely we had sort of strong feedback between us on

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Speaker 2: the hot chocolate mixes. So we were very lucky when

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Speaker 2: we formulated our design by dietitians Nourish Protein Powder. We

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Speaker 2: basically hit the jackpot straight away that we managed to

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Speaker 2: get this amazing tasting formula with our formulation partners really quickly.

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Speaker 2: So we only had a couple of samples and we

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Speaker 2: were like, yep, ready to go. But that was not

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Speaker 2: our experience with pod Child.

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Speaker 1: We had seventeen all up, Yeah.

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Speaker 2: We have seventeen. It was a lot like we've been

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Speaker 2: trying to formulate this probably would it be six months?

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Speaker 1: Oh, I think over like we were supposed to be

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Speaker 1: on the market in months ago, like winter is pretty

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Speaker 1: much done, but please support us, guys.

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Speaker 2: So we sort of had this very strong vision of

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Speaker 2: what we wanted. We knew that we wanted a more

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Speaker 2: plant based or dairy free mix for skin. We knew

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Speaker 2: that we wanted a very creamy dairy bas similar to

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Speaker 2: the taste as we could as the jow arrange that

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Speaker 2: we both liked without the artificial sweetener. And it went

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Speaker 2: back and forth so many times. And keep in mind

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Speaker 2: that I'm in Sydney, so Leanne just it's quite close

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Speaker 2: to where we formulate. So she'll get the samples first

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Speaker 2: and her and David will check them and then they'll

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Speaker 2: come to me several days later in the post and

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Speaker 2: then I have to do my taste, and then we

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Speaker 2: go back and forth. And actually we also got some

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Speaker 2: help from a very good friend of ours, Marty and

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Speaker 2: Michelle Tapower. Marty plays up in the Brisbane Broncos and

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Speaker 2: I've got a fantastic video of him doing an official

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Speaker 2: sample for us as we got close to the end.

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Speaker 2: He was just gold talent. Can I say they really

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Speaker 2: helped us out because Michelle, very very close friend of mine,

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Speaker 2: also drinks these drinks, so she had a lot of

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Speaker 2: strong feedback points which was so helpful. So it took

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Speaker 2: us so long to get to the formulations because we

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Speaker 2: knew that they needed to taste amazing, because you know, ultimately,

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Speaker 2: when it comes to that kind of reward treat style drink,

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Speaker 2: if it doesn't taste amazing, we know that people wouldn't

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Speaker 2: buy it. Again, you might buy it once, but so

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Speaker 2: we really have worked hard and we hope that you

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Speaker 2: enjoy the flavors and are as happy with them as

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Speaker 2: we are. So the first one I guess was our

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Speaker 2: baby was the sep Pot Chocolate, which we've named Rest

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Speaker 2: and it is a dairy based blend with milk powder

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Speaker 2: to give that creamliness. It's got cocoa powder in there.

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Speaker 2: We have added a small amount of sugar. Now that

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Speaker 2: might seem controversial because I know that a lot of

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Speaker 2: the hot chocolate blends out there that retail for excutiating

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Speaker 2: the high prices, can I say, may not have added sugar.

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Speaker 2: But my argument was that I would rather something tasteful

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Speaker 2: with a little bit of sugar added than using a

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Speaker 2: whole lot of sweetness or particularly artificial sweetener, which we

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Speaker 2: really didn't want in there. So we do have some

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Speaker 2: natural sweetness, but we have added a tiny bit of sugar,

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Speaker 2: so it comes out as five grams of sugars perserve,

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Speaker 2: which I was very happy with. Keep in mind they're

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Speaker 2: very low calorie, they're only sixty seven calories per serve.

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Speaker 2: And then we've added the functional ingredients with added some

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Speaker 2: camera extracts or glycine, so some Deebe extract, l trip

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Speaker 2: to fane, which is a powerful amino acid known to

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Speaker 2: be associated with rest and sleep and inducing sleep, and

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Speaker 2: passion flower extract, And the reason that we've chosen those

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Speaker 2: is that they're functional ingredients that do have an evidence space.

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Speaker 2: As dieticians, we feel very strongly that if we're recommending

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Speaker 2: a product their products we would recommend for our clients,

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Speaker 2: we would consume ourselves and also have evidence to back

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Speaker 2: those additions in amounts that have a therapeutic effect. So

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Speaker 2: we're very very proud with that. It's a gorgeous, rich,

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Speaker 2: creamy hot chocolate and in the end, when I was

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Speaker 2: sampling it actually started to prefer it over my nightly Jarrah,

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Speaker 2: So I really can safely say that I was in

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Speaker 2: full happiness with that mix. And then the second one

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Speaker 2: we've done is called Glow, which is our beauty mix,

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Speaker 2: because we really wanted to first of all, have a

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Speaker 2: product that was dairy free for people who know that

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Speaker 2: dairy doesn't agree with them, particularly for their skin. We've

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Speaker 2: got a significant amount of hydrolyzed collagen in there, and

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Speaker 2: it's then based on coconut milk powder. And again I

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Speaker 2: naturally am I'm not a coconut person, but I have

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Speaker 2: to say I was pretty happy with these. The sugars

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Speaker 2: are as well as two point five grams per serve,

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Speaker 2: It's only fifty two calories, got three grounds of protein,

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Speaker 2: It's got some beautiful vitamin C in it to support

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Speaker 2: healthy skin. Collen's i'm Q ten again with a strong

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Speaker 2: evidence bace just for the health of the cell and

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Speaker 2: hydrolyzed collagen a good amount two point five grams per serve.

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Speaker 2: So we are really finally very happy. It took a

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Speaker 2: long time, but we were happy to stick to it.

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Speaker 2: And the packaging is gorgeous, similar to our gorgeous designer Mandy,

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Speaker 2: who has created the most gorgeous nourish protein backs has

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Speaker 2: created just beautiful. Low is like a golden color. You've

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Speaker 2: seen them this morning, and rest is like a milky

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Speaker 2: kind of chocolate color. They're really beautiful with gold and yeah,

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Speaker 2: we can't wait for you to try them, and we're

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Speaker 2: just so happy with how they've turned out, and hopefully

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Speaker 2: the pricing point is also competitive. We've really tried to

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Speaker 2: not some of the hot chocolates in the market retail

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Speaker 2: for as much as eighty dollars, and we really wanted

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Speaker 2: to create something that was budget friendly, so you'll find

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Speaker 2: that they fit in with the budget as well. You're

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Speaker 2: getting a good therapeutic product, but also one that doesn't

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Speaker 2: break the bank, so you can include it regularly in

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Speaker 2: your diet. Yeah, so they retail.

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Speaker 1: We've got our bag the two hundred grad So the

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Speaker 1: serving size is slightly different, I think it's Yeah, So

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Speaker 1: it's a serving size of the Glow is twelve grams,

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Speaker 1: So keep in mind that the serving size is based

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Speaker 1: on the therapeutic dose of the are functional ingredients that

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Speaker 1: we've added, and that's why it's a slightly different amount.

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Speaker 1: So with Rest it's fifteen grams a serve and with

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Speaker 1: Glow it's twelve grams a serve. So in Glow you

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Speaker 1: get sixteen and a half serves a pack, and in

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Speaker 1: Rest you get thirteen nearly thirteen and a half serves

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Speaker 1: a pack. Now, both blends are certified pluten free. Again,

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Speaker 1: we've paid additional because we know we have a lot

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Speaker 1: of ladies serve Seaiact disease or even men who follow us,

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Speaker 1: so we really wanted to make sure that we could

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Speaker 1: handle our hearts say that this is a safe product

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Speaker 1: for all of our listeners with seaiact disease. As Zuzie said,

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Speaker 1: we chose to include a small amount of sugar in there,

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Speaker 1: again a very small amount, so sugar isn't bad. Really,

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Speaker 1: the dose makes the poisons, so two point five grams

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Speaker 1: in glow and around five grams in rest, but it

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Speaker 1: really is there because one of the brands. Zuzie obviously

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Speaker 1: loves the Jarrah. I like another brand, but I won't

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Speaker 1: mention what it is on air because I'm going to

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Speaker 1: say something negative about it because the artificial sweetener in

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Speaker 1: there is overpowering, Like you drink it and it's so

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Speaker 1: much like I used mobably a third of the recommended amount,

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Speaker 1: because it's so so so sweet. And that's the thing

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Speaker 1: with artificial but also natural sweetness, even natural based sweetness

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Speaker 1: like steavier such as we've used, when you use too

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Speaker 1: much of them, it's overpowering because these sweetness, whether they're

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Speaker 1: artificial or natural, are so much sweeter than what actual

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Speaker 1: sugar is. Sometimes just the aftertaste of it is far

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Speaker 1: too much. And that's what we were founding when we

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Speaker 1: added just steavier and a base of the other sweetening.

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Speaker 1: The natural sweetener we use was th Simeaton as well,

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Speaker 1: and so when we just did that, it was just

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Speaker 1: too sweet. Like Souzie and I both had their feedback.

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Speaker 1: We're like, oh, it's too much. It's too sweet, Like

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Speaker 1: even if you pulled it back a little bit, it

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Speaker 1: was still too much. So we thought that we'd balance

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Speaker 1: it out with a little bit of natural sucros, but

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Speaker 1: also a little bit of natural Sevier as well. Is

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Speaker 1: that all I wanted to say. They're both designed to

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Speaker 1: be purely mixed with water, Butzuzie and I both will

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Speaker 1: just add a little bit dash of cold milk in

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Speaker 1: the end. And then the glow one is dairy free,

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Speaker 1: but it's not vegan because we have used argealized collagen

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Speaker 1: and it's from a bovine based so it's not vegan.

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Speaker 2: And they're gluten free.

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Speaker 1: Yeah, they're both gluten free. Yeah, yeah, I mentioned that.

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Speaker 2: We basically can't wait to hear what you think you'll

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Speaker 2: find them at designed by dieticians our website, and I

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Speaker 2: hope that you love them as much as the protein powders.

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Speaker 2: So fingers crossed, but we're really happy with them, and

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Speaker 2: this is our second out of three launchers we're planning

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Speaker 2: to do one other product before the end of the year.

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Speaker 2: But yeah, we hope that you like the hot chocolate

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Speaker 2: as much as we've enjoyed making them for you. All right, Lynn, Well,

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Speaker 2: that brings to a topic that I've wanted to talk

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Speaker 2: about for quite a few weeks on the podcast. And

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Speaker 2: I'm laughing because it makes me laugh. I don't even

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Speaker 2: know why I'm laughing. But I've been very sick, and

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Speaker 2: I've had, prior to this, a lot of clients who

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Speaker 2: have been unwell at certain times. You know, it's been

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Speaker 2: in a longer winter in the sense that the temperatures

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Speaker 2: have been extremely cold, there's been some nasty, nasty bugs around,

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Speaker 2: and so quite regularly I'll have clients message me and

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Speaker 2: say that they're see or they're not feeling well, and

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Speaker 2: no problem. But one thing I have noticed several times

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Speaker 2: is that i'll get a text from a client, because

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Speaker 2: my clients text me every day, they'll say they're sick

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Speaker 2: or off work, and then they'll send me like a

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Speaker 2: full food diary where they've eaten everything all day. And

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Speaker 2: I'm sort of a bit like, yeah, but you said

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Speaker 2: you are sick, Like do you are you hungry to

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Speaker 2: eat that much food? Because generally when you're sick, I

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Speaker 2: would argue, in most cases, you're not hungry. Like certainly myself,

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Speaker 2: I've completely lost my sense of taste and smell. So

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Speaker 2: even though sometimes I'll eat, I'm not even enjoying it.

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Speaker 2: I can't even taste the food at the moment, which

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Speaker 2: makes me think, leanne that sometimes when people say they're

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Speaker 2: sick and they still eat, it's suggestive that maybe they're

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Speaker 2: eating a bit on autoq and they like to eat

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Speaker 2: as opposed to needing to eat. So I wanted to

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Speaker 2: chat today about whether we do need to eat when

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Speaker 2: we're sick. Now, certainly I'm not saying I expect you

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Speaker 2: to starve yourself. But what I'm saying is that if

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Speaker 2: you are unwell and in bed, you don't need to

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Speaker 2: take yourself out halfway through the afternoon and have afternoon tea.

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Speaker 2: You're going to be okay to skip a couple of meals.

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Speaker 2: So I just had given that example to my clients

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Speaker 2: because they were a bit more like, oh, well, I

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Speaker 2: thought it's important that I ate, And I said, well,

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Speaker 2: it is important to eat, but not when one you're sick,

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Speaker 2: or two you're really not hungry, or not even tasting

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Speaker 2: or enjoying the food. Like it's not good for metabolism

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Speaker 2: to be starving for weeks at a time, but skipping

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Speaker 2: a meal every now and again is no cause for concern.

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Speaker 2: And certainly, if you're un well, I wouldn't be expecting

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Speaker 2: you to eat hardly anything because you probably are sleep resting.

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Speaker 2: You certainly don't need to get up and eat a

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Speaker 2: meal if you're not hungry. So the first thing I

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Speaker 2: wanted to talk a little bit about was the sort

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Speaker 2: that belief you starve a fever and feed a cold. Now,

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Speaker 2: it is a little bit of an old wives tale.

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Speaker 2: There's no scientific evidence to show that starving a fever

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Speaker 2: reduces the length of a fever, or the same there's

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Speaker 2: no evidence to show that feeding a cold is important.

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Speaker 2: What we know about immune function is that your baseline

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Speaker 2: immune function will predict how well or how quickly you recover.

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Speaker 2: So there's a couple of evidence pieces to show that

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Speaker 2: if you do suddenly get sick with a head cold

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Speaker 2: and super load the vitamin C, it can shorten the

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Speaker 2: length of a cold. But certainly it won't stop you

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Speaker 2: getting the cold, and it won't just put an end

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Speaker 2: to it. So that's all a little bit of myths

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Speaker 2: and old wife tails and certainly Pays and Fuels a

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Speaker 2: very saturated supplement company where there's a myriad of cold,

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Speaker 2: loose supplements to take, and I've had to say to

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Speaker 2: or fuel my clients, Look, you don't need that much

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Speaker 2: think called vitamin C like you're having too much, and

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Speaker 2: you can certainly have too much of those concentrated vitamins.

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Speaker 2: So the best thing we can all do for immune

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Speaker 2: function is eat well most of the time, rather than

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Speaker 2: think that a one off supplement is the key. So

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Speaker 2: that's why baseline nutrition, getting those seven to ten serves

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Speaker 2: of brightly colored fruit and vege, getting our vitamins each day,

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Speaker 2: keeping on top of our iron intake, which I've had

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Speaker 2: three clients in the last month of nine infusions, so

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Speaker 2: we're certainly not all on top of our iron levels.

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Speaker 2: They're the things that will impact immune function. But when

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Speaker 2: you're actually sick of all the things we need to

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Speaker 2: do is just keep hydrated. Because if you are very

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Speaker 2: unwell in terms of losing all life fluid from sneezing

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Speaker 2: and mucous and not potentially eating very much, the dehydration

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Speaker 2: that comes from losing a lot of fluid and not

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Speaker 2: rehydrating will make the symptoms worse, and it will also

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Speaker 2: make it more difficult for the immune system to function optimally.

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Speaker 2: So in that instance, things like hot tea, soup, juices

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Speaker 2: are important to keep hydrated. But you certainly don't need

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Speaker 2: to be sitting down to eat solid food, particularly if

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Speaker 2: you don't feel like it. So what I would urge

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Speaker 2: you to do is really question yourself if you are

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Speaker 2: off work, sick, or you're in bed and you're continually

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Speaker 2: eating through to me, it suggests people are eating on

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Speaker 2: autoq and not in touch with their hunger at all.

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Speaker 2: Now there's something to feel guilty about. We all like

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Speaker 2: to eat, but it comes a point where you're literally

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Speaker 2: eating when you're not hungry, and it is a good

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Speaker 2: thing to check in within your body, because a couple

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Speaker 2: of days of light eating or not eating very much

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Speaker 2: at all is not going to be a bad thing.

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Speaker 2: The most important thing, if your own will, is just

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Speaker 2: maintaining your hydration status. So if you can tolerate hot tea,

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Speaker 2: hot water with lemon, a little bit of soup, but

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Speaker 2: I certainly wouldn't be stressing if you've had a day

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Speaker 2: or two of not eating very much solid food because

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Speaker 2: probably your body needs its energy to be fighting the

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Speaker 2: infection rather than digesting food at that time, which is

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Speaker 2: why you're not overly hungry. So the take home message

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Speaker 2: is if you're not hungry, don't eat, especially if you're sick.

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Speaker 2: And it was just something I sort of wanted to

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Speaker 2: chat about a little bit because it's certainly something I've

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Speaker 2: noticed with several of my clients, and having just gone

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Speaker 2: through it myself, I can safely tell you that nothing

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Speaker 2: I'm eating tastes very good, so it's certainly not reason

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Speaker 2: to be eating more.

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Speaker 1: Yeah, And I think the biggest thing when some of

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Speaker 1: my clients do so they are and well, it's more

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Speaker 1: of that eating for comfort, which I can completely understand,

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Speaker 1: which I sort of turn more that head hunger. So

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Speaker 1: I just sort of gently remind them, like, I appreciate

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Speaker 1: that you're sick and you know you're you're home and

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Speaker 1: you're not feeling that great, But is it the tummy

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Speaker 1: hunger that you're eating for or is it that head hunger?

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Speaker 1: And even just reminding them that it's still important to

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Speaker 1: sort of portion out treats if that's what they're feeling like,

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Speaker 1: because they are feeling a little bit so over themselves,

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Speaker 1: and you know, like it's not nice feeling sick like

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Speaker 1: we do. Sort of often we have that sort of

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Speaker 1: mindset we think, oh, well, i'm home, i'm sick, I

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Speaker 1: deserve a bit of a treat. Or you know, you're

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Speaker 1: lazing on the catch watching movies because you're you know,

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Speaker 1: you're a bit unwell, you can't go into work, whatnot.

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Speaker 1: It is still important to just remember that your baseline

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Speaker 1: nutrition is still important from an immune perspective to get better.

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Speaker 1: So I always say to my clients, put the good

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Speaker 1: food in first, even if it's a smaller portion, and

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Speaker 1: then put in the sole food afterwards. You can kind

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Speaker 1: of quote unquote top up your soul afterwards, is what

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Speaker 1: I generally say. So it's still important that even if

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Speaker 1: you're not eating much. You know, you're not just eating

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Speaker 1: half a block of chocolate for your lunch. You're still

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Speaker 1: trying to have something that's nourishing and got some ingredients

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Speaker 1: in there. Your vitamins, r minuals and antioxidants. Your fibers

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Speaker 1: are really important from a gut health perspective because a

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Speaker 1: large part of our immune system is actually made in

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Speaker 1: our gut. So please don't forget about your gut health

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Speaker 1: when you're sick. Probably a little bit too late once

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Speaker 1: you're already sick, but it's one of the most important

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Speaker 1: things we can do from an immunity perspective is make

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Speaker 1: sure that we're having a really great, diverse gut microbiome.

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Speaker 1: So probably all I wanted to say there sus You

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Speaker 1: definitely agree with all you said. But I feel like

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Speaker 1: for a lot of people, it's more that emotional eating,

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Speaker 1: or that eating because you know, I'm sick, poor me

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Speaker 1: kind of thing, more so than the fact that they're

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Speaker 1: actually necessarily hungry, or like you said, it's more just

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Speaker 1: on autopilot. We're so used to eating breakfast, morning tea, lunch,

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Speaker 1: afternoon tea, dinner, and some snacks after dinner that it's

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Speaker 1: almost weird to skip morning tea. It's almost weird to,

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Speaker 1: you know, have a smaller portion of dinner if we're

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Speaker 1: not feeling unwell. And we haven't really moved much, particularly

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Speaker 1: about exercises down for the week, because we don't really

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Speaker 1: recommend our clients exercise much, particularly they are quite unwell.

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Speaker 2: And I should say, what I see is the toast.

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Speaker 2: All of a sudden, everyone's eating all this toast at night. Now,

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Speaker 2: there's no scientific reason you need toast if you're unwell.

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Speaker 2: I like toast what I'm sick, susy, like have some soup.

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Speaker 2: But yeah, I think just question some of those toystes

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Speaker 2: because I think sometimes we use it as a bit

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Speaker 2: of an excuse to eat some of those foods when

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Speaker 2: in many cases we really don't need them. So anyway,

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Speaker 2: just have a little look at your hunger and check

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Speaker 2: in with that before you superload the toast in honey

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Speaker 2: and jam, just because you've got a little bit of

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Speaker 2: a sniffle, all right.

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Speaker 1: Moving on to our next product, which is our product

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Speaker 1: review section of the week. And now normally we review

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Speaker 1: a wonderful product, but I have a little berk to

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Speaker 1: pick with a product today that I found, Susie, I

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Speaker 1: found some wonderful options in Aldi. I've been doing a

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Speaker 1: little series on my Instagram some Audi product finds. If

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Speaker 1: you haven't seen that, go pop over to my instagram,

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Speaker 1: which is the fitness Dietian. I've got a couple of

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Speaker 1: Aldi series up there. There's some wonderful products I've found

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Speaker 1: and also some not so wonderful products. So I picked

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Speaker 1: this one up and it is the Hillcrest brand. So

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Speaker 1: this is I think a brand that's only found in Aldi.

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Speaker 1: It's the low sugar coconut chocolate Delight Bars. Now they've

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Speaker 1: done well with the marketing on the SUSI because the

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Speaker 1: front of pack it looks like a coconut covered chocolate

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Speaker 1: bar like, it looks delicious, let's be honest, and it's

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Speaker 1: got low sugar in big bold lettuce. So I think

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Speaker 1: from a front up pack marketing perspective, most people would

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Speaker 1: pick this up and think that this is a great choice.

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Speaker 1: It looks delicious, it looks like a snack, it looks

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Speaker 1: like a good, enjoyable snack, and it's low sugar. And

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Speaker 1: the front of pack says an excellent source of dietary

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Speaker 1: fiber and less than five gram of sugar per hundred grams.

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Speaker 1: So that's a little bit sneaky in itself because most

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Speaker 1: times when we talk about sugar, we want, particularly if

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Speaker 1: it's a bar like it's a portioned amount, we probably

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Speaker 1: want to know the sugar amount per bar, not per

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Speaker 1: hundred grams. So my OK with this product isn't necessarily

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Speaker 1: the nutritional information. It's more the ingredients in it. So

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Speaker 1: if we go to the nutritional information one bar, which

431
00:19:21,920 --> 00:19:24,200
Speaker 1: is only thirty two grams, so they're only small. There's

432
00:19:24,240 --> 00:19:27,560
Speaker 1: five bars per pack. I can't remember what they retail for, Susie.

433
00:19:27,560 --> 00:19:29,679
Speaker 1: They're quite you know, Aldi has quite affordable choices, so

434
00:19:29,720 --> 00:19:31,560
Speaker 1: I think it was somewhere within the range of about

435
00:19:31,840 --> 00:19:34,680
Speaker 1: I don't know, three to five dollars, so fairly affordable.

436
00:19:34,760 --> 00:19:37,000
Speaker 1: About a dollar or so a bar, I think from memory.

437
00:19:37,400 --> 00:19:40,440
Speaker 1: So one bar thirty two grams has about six hundred

438
00:19:40,520 --> 00:19:43,120
Speaker 1: killo jueles. This is roughly about one hundred and fifty calories.

439
00:19:43,400 --> 00:19:46,359
Speaker 1: Protein wires one point two grams, so quite low. Fat

440
00:19:46,440 --> 00:19:49,320
Speaker 1: is eleven point three gram so very high in fat,

441
00:19:49,480 --> 00:19:52,760
Speaker 1: with ten point three grams of that coming from saturated vats,

442
00:19:52,800 --> 00:19:55,480
Speaker 1: so very high and saturated fat, and we'll see why

443
00:19:55,480 --> 00:19:58,840
Speaker 1: in a moment. Nine point three grams of carbohydrate with

444
00:19:58,920 --> 00:20:01,240
Speaker 1: one point two grams sugar, so the sugars are very

445
00:20:01,320 --> 00:20:04,399
Speaker 1: very low. The dietary fiber is seven point two grams,

446
00:20:04,400 --> 00:20:06,520
Speaker 1: which is whopping like that's a huge amount in a

447
00:20:06,560 --> 00:20:08,680
Speaker 1: tiny bar. I don't almost go so far as to

448
00:20:08,760 --> 00:20:11,439
Speaker 1: say it's too much in a tiny bar, with the

449
00:20:11,480 --> 00:20:15,240
Speaker 1: bulk of the fiber being polydextros at six point eight grams.

450
00:20:15,440 --> 00:20:18,040
Speaker 1: Now there's also a wreath retol at two point two grams,

451
00:20:18,040 --> 00:20:19,879
Speaker 1: so this is where all the sweetness come in, a

452
00:20:19,920 --> 00:20:22,520
Speaker 1: veryth retole at two point two grams, glyceol at point

453
00:20:22,560 --> 00:20:26,399
Speaker 1: eight grams, subatolet three grams, and a very minuscular amount

454
00:20:26,400 --> 00:20:29,760
Speaker 1: of sodium fifteen grams. So nothing to really worry about there. Now,

455
00:20:29,800 --> 00:20:32,119
Speaker 1: if we go to the ingredients, SUSI, we blow the

456
00:20:32,119 --> 00:20:35,440
Speaker 1: suck because it's very tiny. Each coconut bar with a moist,

457
00:20:35,600 --> 00:20:38,560
Speaker 1: chewy coconut in case in a delicious milk chocolate coating,

458
00:20:38,920 --> 00:20:42,200
Speaker 1: says the wording on the packet. The ingredients are desiccated

459
00:20:42,240 --> 00:20:45,879
Speaker 1: coconut at thirty percent, a milk compound chocolate at twenty

460
00:20:45,920 --> 00:20:50,920
Speaker 1: three percent, comprising of palm oil, sweetener, bulking agent, milk solids,

461
00:20:51,200 --> 00:20:55,159
Speaker 1: alkalized cocoa powder, inulin which is a type of prebotic fiber.

462
00:20:55,680 --> 00:20:59,320
Speaker 1: More mulsifiers, are some soy, some natural chocolate, more sweeteners,

463
00:20:59,359 --> 00:21:02,240
Speaker 1: and some salt. So that's all the ingredients in the

464
00:21:02,240 --> 00:21:05,760
Speaker 1: milk compound chocolate. Next, we've got some bulking agents, some

465
00:21:05,960 --> 00:21:08,000
Speaker 1: hermcateans how don't even pronounce.

466
00:21:07,760 --> 00:21:12,760
Speaker 2: Yeah, humans, they're processing age, some.

467
00:21:12,680 --> 00:21:15,359
Speaker 1: Sort of processing age starting with H, some some botes,

468
00:21:15,760 --> 00:21:19,680
Speaker 1: some coconut oil, some coconut milk powder, some jelling agents,

469
00:21:19,680 --> 00:21:23,000
Speaker 1: some more palm oil, some more emulsifiers, some flavors, and

470
00:21:23,040 --> 00:21:26,359
Speaker 1: some monk fruit extract extract which is actually a natural

471
00:21:26,400 --> 00:21:27,200
Speaker 1: type of sweetener.

472
00:21:27,560 --> 00:21:29,400
Speaker 2: So my issue with this.

473
00:21:29,440 --> 00:21:32,440
Speaker 1: Besides the incredibly long ingredient li with SUSI, which, let's

474
00:21:32,440 --> 00:21:34,480
Speaker 1: be honest, a little bit of that we actually don't

475
00:21:34,480 --> 00:21:37,360
Speaker 1: even know. When you look at the top two ingredients,

476
00:21:37,359 --> 00:21:41,200
Speaker 1: it's descated coconut and the chocolate coating for the bar,

477
00:21:41,600 --> 00:21:45,200
Speaker 1: so that essentially adds up to fifty three percent. So

478
00:21:45,280 --> 00:21:47,400
Speaker 1: my question is, when you look at that big long

479
00:21:47,520 --> 00:21:50,640
Speaker 1: ingredients and this is a coconut chocolate bar, the top

480
00:21:50,640 --> 00:21:53,479
Speaker 1: two ingredients being coconut and chocolate is fifty three percent,

481
00:21:53,840 --> 00:21:56,240
Speaker 1: what the heck is in the other forty seven percent

482
00:21:56,280 --> 00:21:58,800
Speaker 1: of the bar? That's my question, and that's the question

483
00:21:58,840 --> 00:22:00,879
Speaker 1: that I think we should be asking ourselves when we

484
00:22:00,920 --> 00:22:03,640
Speaker 1: look at these labels and they're supposed to be marketed

485
00:22:03,680 --> 00:22:06,560
Speaker 1: and sold to us as a quote unquote healthy product,

486
00:22:06,920 --> 00:22:09,680
Speaker 1: what is the other forty seven percent of that ingredient list?

487
00:22:10,359 --> 00:22:12,679
Speaker 1: Not really the ingredients that I know too much about,

488
00:22:12,800 --> 00:22:14,840
Speaker 1: and there is no way I would ever myself eat

489
00:22:14,880 --> 00:22:17,080
Speaker 1: this because I know that with my sensitive gut, I

490
00:22:17,119 --> 00:22:19,760
Speaker 1: would look like I'm six months pregnant or more. And

491
00:22:19,840 --> 00:22:21,520
Speaker 1: there's no way i'd ever write something about this into

492
00:22:21,600 --> 00:22:24,840
Speaker 1: a client's meal plan because it just is so so

493
00:22:24,840 --> 00:22:28,200
Speaker 1: so ultra processed and I don't really ever see any

494
00:22:28,240 --> 00:22:30,720
Speaker 1: real nutritional benefits. I don't mind some of the ultra

495
00:22:30,760 --> 00:22:32,760
Speaker 1: process foods, but I do want them to have some

496
00:22:32,840 --> 00:22:34,720
Speaker 1: better quality fibers. I do want them to have a

497
00:22:34,760 --> 00:22:36,600
Speaker 1: little bit of protein in it, or even a good

498
00:22:36,640 --> 00:22:38,480
Speaker 1: amount of carb to kind of keep you know, blood

499
00:22:38,480 --> 00:22:40,840
Speaker 1: sugar level stable. Even nine grams of carb for me

500
00:22:40,960 --> 00:22:43,120
Speaker 1: is a little bit too little for my active lady

501
00:22:43,160 --> 00:22:45,640
Speaker 1: is that this is all just fat basically, but it's

502
00:22:45,680 --> 00:22:48,320
Speaker 1: too much carb to be a keithogenic product. So for me,

503
00:22:48,400 --> 00:22:51,560
Speaker 1: I don't really feel like it has a place anywhere.

504
00:22:51,720 --> 00:22:53,639
Speaker 1: I just I'm not loving the ingredient list and I'm

505
00:22:53,680 --> 00:22:55,119
Speaker 1: not loving that. I have no idea what the other

506
00:22:55,160 --> 00:22:56,720
Speaker 1: forty seven percent of the virus.

507
00:22:57,040 --> 00:22:59,719
Speaker 2: What are your thoughts, Beautiful summary, Land, I think if

508
00:22:59,720 --> 00:23:01,240
Speaker 2: it looks like a chocolate bar, it probably is a

509
00:23:01,320 --> 00:23:05,159
Speaker 2: chocolate bar. It's basically an ultra process food. You know,

510
00:23:05,200 --> 00:23:06,960
Speaker 2: these are the kind of foods we're talking about that

511
00:23:07,080 --> 00:23:09,359
Speaker 2: just because it looks healthier, is made to sound healthy,

512
00:23:09,440 --> 00:23:11,560
Speaker 2: doesn't mean that it is. And if you scan an

513
00:23:11,680 --> 00:23:13,600
Speaker 2: ingredient list in it's as long as that with a

514
00:23:13,680 --> 00:23:16,120
Speaker 2: range of ingredients you don't recognize, do you're well clean?

515
00:23:16,160 --> 00:23:17,679
Speaker 2: You better go and have a bounty bar in my

516
00:23:17,760 --> 00:23:20,720
Speaker 2: mind than to eat that. So yeah, I think that

517
00:23:20,840 --> 00:23:24,200
Speaker 2: they masquerade as health food. You know, I certainly wrote

518
00:23:24,200 --> 00:23:27,080
Speaker 2: it up as a product as a masquerading as a

519
00:23:27,080 --> 00:23:30,080
Speaker 2: health option. There's certainly a demand for it because people

520
00:23:30,119 --> 00:23:32,840
Speaker 2: want to have things that are perceived as naughty but

521
00:23:33,160 --> 00:23:35,400
Speaker 2: are actually good for them, and unfortunately, there's very few

522
00:23:35,400 --> 00:23:38,520
Speaker 2: of those things that exist. So yeah, I think that

523
00:23:39,080 --> 00:23:40,679
Speaker 2: we see them all the time. There's many of them

524
00:23:40,720 --> 00:23:43,760
Speaker 2: in the health food section in audi. The thing is

525
00:23:43,760 --> 00:23:45,600
Speaker 2: that they're a lot cheaper than in the health food section,

526
00:23:45,640 --> 00:23:47,280
Speaker 2: because products like that in the health food section of

527
00:23:47,320 --> 00:23:49,320
Speaker 2: Willis and Colors tend to be around the ten dollar mark,

528
00:23:49,880 --> 00:23:51,880
Speaker 2: so they're at a much cheaper price point. But don't

529
00:23:51,960 --> 00:23:53,560
Speaker 2: kid yourself, you're actually better to go and have the

530
00:23:53,600 --> 00:23:56,080
Speaker 2: chocolate bar and acknowledge it as such, then have this

531
00:23:56,400 --> 00:23:58,879
Speaker 2: not be overly full and think that you've had a

532
00:23:58,920 --> 00:24:02,840
Speaker 2: healthy snack. You're getting nothing positive nutritionally from that product basically,

533
00:24:03,400 --> 00:24:05,399
Speaker 2: so there's really nothing good we can say about it.

534
00:24:05,440 --> 00:24:08,280
Speaker 2: So dear well clear now in saying that, I too

535
00:24:08,320 --> 00:24:10,240
Speaker 2: had been an AUDI and recently and they've got quite

536
00:24:10,280 --> 00:24:12,359
Speaker 2: a few nut type products like the nutbars that are

537
00:24:12,359 --> 00:24:15,760
Speaker 2: actually fine. You know, they're similar to the mainstream supermarket products,

538
00:24:15,760 --> 00:24:18,040
Speaker 2: and they've got set up to ten grams of protein

539
00:24:18,119 --> 00:24:21,480
Speaker 2: and a bit of carbs and certainly much better nutritionally

540
00:24:21,520 --> 00:24:24,199
Speaker 2: in my mind than that product. And all I can

541
00:24:24,240 --> 00:24:25,600
Speaker 2: say is, yeah, if it looks like a chocolate but

542
00:24:25,640 --> 00:24:27,720
Speaker 2: it probably is, so go and have a bounty instead

543
00:24:27,760 --> 00:24:30,080
Speaker 2: and do self a favor if that's what you're craving.

544
00:24:30,240 --> 00:24:34,080
Speaker 2: So finally, which is not a dissimilar topic, our listener

545
00:24:34,119 --> 00:24:35,920
Speaker 2: question of the week comes from our Instagram, which is

546
00:24:35,960 --> 00:24:37,520
Speaker 2: where we get all our listen to questions. So if

547
00:24:37,520 --> 00:24:39,280
Speaker 2: you do have questions, pop them through, and we often

548
00:24:39,320 --> 00:24:41,679
Speaker 2: scroll through before an episode and grab one off. And

549
00:24:41,760 --> 00:24:43,440
Speaker 2: this is a topic that I am sure we've also

550
00:24:43,520 --> 00:24:45,840
Speaker 2: had before, similar to last episode, but I think it's

551
00:24:45,880 --> 00:24:48,399
Speaker 2: a topic that comes up time and time again. And

552
00:24:48,520 --> 00:24:51,639
Speaker 2: one thing I'm constantly reiterating to my own clients about

553
00:24:51,720 --> 00:24:54,040
Speaker 2: is what is the correct macro balance of afternoon tea.

554
00:24:54,640 --> 00:24:56,760
Speaker 2: Now I love afternoon tea. I think it's right up

555
00:24:56,760 --> 00:24:58,880
Speaker 2: there with lunch is the most important meal because if

556
00:24:58,880 --> 00:25:01,399
Speaker 2: you have a well balanced, suff new tea, in my experience,

557
00:25:01,440 --> 00:25:04,080
Speaker 2: it stops over eating at night. And so many people

558
00:25:04,160 --> 00:25:07,080
Speaker 2: are guilty of over consuming a large dinner treats after

559
00:25:07,119 --> 00:25:09,879
Speaker 2: dinner snack food when they get home from work. Whereas

560
00:25:09,920 --> 00:25:12,160
Speaker 2: if you have a top up of fuel three four

561
00:25:12,160 --> 00:25:14,600
Speaker 2: hours after lunch, which translates to about four pm for

562
00:25:14,640 --> 00:25:17,080
Speaker 2: most people, you'll find that you're much more in control

563
00:25:17,080 --> 00:25:19,440
Speaker 2: of your energy and you're craving slate afternoon and you'll

564
00:25:19,480 --> 00:25:21,959
Speaker 2: eat less at dinner. But it certainly depends on what

565
00:25:21,960 --> 00:25:24,879
Speaker 2: you choose. Now, my most common feedback to clients is

566
00:25:24,880 --> 00:25:26,440
Speaker 2: they'll send me their food diaries and it will have

567
00:25:26,480 --> 00:25:28,960
Speaker 2: a bar on it. Now, certainly they might be bars

568
00:25:28,960 --> 00:25:32,000
Speaker 2: that I've recommended or suggested, whether they're a protein bar

569
00:25:32,080 --> 00:25:34,520
Speaker 2: or a nut based bar, but I'm like, no, no, no, no, no,

570
00:25:34,560 --> 00:25:36,960
Speaker 2: that is not what we agreed on. Whenever you have

571
00:25:37,000 --> 00:25:39,000
Speaker 2: a snack, it must have fresh food. It has to

572
00:25:39,040 --> 00:25:41,160
Speaker 2: be a mini meal, so you don't just grab a bar.

573
00:25:41,280 --> 00:25:43,640
Speaker 2: I think that's a snack. No, that is not well balanced.

574
00:25:43,680 --> 00:25:45,399
Speaker 2: That's good when you've got no other option, that you're

575
00:25:45,440 --> 00:25:47,480
Speaker 2: at a servo, and it's better than picking up the

576
00:25:47,520 --> 00:25:49,840
Speaker 2: chocolate bar. But even now at servos you can often

577
00:25:49,840 --> 00:25:51,399
Speaker 2: get a bit of fruit or some cut up edgies,

578
00:25:51,440 --> 00:25:54,040
Speaker 2: so it's not an excuse. So you have to always

579
00:25:54,040 --> 00:25:56,520
Speaker 2: have fresh food as part of your snack, whether that's

580
00:25:56,520 --> 00:25:59,200
Speaker 2: some berries, whether that's some mandarin, whether that's some cut

581
00:25:59,240 --> 00:26:02,080
Speaker 2: up carrots, cumbers, whether you take a box of veggies

582
00:26:02,080 --> 00:26:03,480
Speaker 2: to snack on on the way home in the car.

583
00:26:03,920 --> 00:26:06,840
Speaker 2: It has to have fresh food first and then for me,

584
00:26:06,920 --> 00:26:10,560
Speaker 2: an ideal nutritional macrobalance is about fifteen to twenty grams

585
00:26:10,560 --> 00:26:14,840
Speaker 2: of protein and roughly two hundred calories, So food combinations

586
00:26:14,880 --> 00:26:17,800
Speaker 2: that fit that would be some protein yogurt with some

587
00:26:17,880 --> 00:26:20,399
Speaker 2: berries and maybe a little bit of granola or some nuts.

588
00:26:20,800 --> 00:26:23,119
Speaker 2: If it was a nutbar, it would also include a

589
00:26:23,119 --> 00:26:25,560
Speaker 2: piece of fruit and some cut up veggies. It might

590
00:26:25,560 --> 00:26:27,960
Speaker 2: be a couple of cruskets or corn thins with cottage

591
00:26:28,040 --> 00:26:31,600
Speaker 2: cheese or light yardsberg cheese and tomato on top. So

592
00:26:31,680 --> 00:26:34,240
Speaker 2: I want you to make those snacks into mini meals

593
00:26:34,640 --> 00:26:36,639
Speaker 2: rather than just grabbing a snack pack of cheese and

594
00:26:36,640 --> 00:26:38,919
Speaker 2: crackers and think you good to go. You've got to

595
00:26:39,000 --> 00:26:42,400
Speaker 2: complete it because that will help slow digestion, that will

596
00:26:42,400 --> 00:26:44,360
Speaker 2: give you the dietary fiber that you need to keep

597
00:26:44,400 --> 00:26:47,440
Speaker 2: you full for two three more hours and you'll feel

598
00:26:47,520 --> 00:26:49,920
Speaker 2: just much better. Whereas if you grab a bar, even

599
00:26:49,960 --> 00:26:52,199
Speaker 2: if it's a good bar an hour, lady, you're going

600
00:26:52,240 --> 00:26:54,960
Speaker 2: to be hungry because it doesn't contain that bulk that

601
00:26:55,080 --> 00:26:58,280
Speaker 2: you will get from fresh, natural, unprocessed food, and bars

602
00:26:58,320 --> 00:27:01,359
Speaker 2: are down my list of priority. Does someone have some

603
00:27:01,440 --> 00:27:04,680
Speaker 2: yogat with granola and berries or crackers that they make

604
00:27:04,720 --> 00:27:06,600
Speaker 2: with cheese and tomato and make it into a proper

605
00:27:06,680 --> 00:27:10,240
Speaker 2: snack the psychologically you're registered as such as opposed to

606
00:27:10,280 --> 00:27:12,679
Speaker 2: a bar that you barely even notice. So keep the

607
00:27:12,720 --> 00:27:14,879
Speaker 2: bars in your bag for emergencies so it saves you

608
00:27:14,920 --> 00:27:16,840
Speaker 2: from the bacon and egg roll at the kid's footy

609
00:27:16,920 --> 00:27:18,920
Speaker 2: or from getting a chocolate bar on the way home

610
00:27:18,960 --> 00:27:21,960
Speaker 2: when you're starving, and when you can make a proper

611
00:27:22,080 --> 00:27:24,920
Speaker 2: balance snack, and it has to include fresh food. That's

612
00:27:24,960 --> 00:27:25,359
Speaker 2: the rule.

613
00:27:25,960 --> 00:27:28,040
Speaker 1: Love it and that's really not much I can add there, Susie.

614
00:27:28,200 --> 00:27:30,960
Speaker 1: But lately my clients have been loving just a bit

615
00:27:30,960 --> 00:27:33,239
Speaker 1: of protein on some crackers in the afternoon. And I know,

616
00:27:33,440 --> 00:27:36,040
Speaker 1: like you said, Susie, some people like aptertune tea is

617
00:27:36,080 --> 00:27:38,439
Speaker 1: so powerful because it really does set you up so

618
00:27:38,600 --> 00:27:41,399
Speaker 1: well coming into dinner, but also helping to minimize that

619
00:27:41,800 --> 00:27:44,360
Speaker 1: over snacking after dinner. And I'd rather my clients eat

620
00:27:44,400 --> 00:27:47,040
Speaker 1: more calories and have a properly balanced afternoon tea or

621
00:27:47,080 --> 00:27:48,920
Speaker 1: I think for so many of us, when we're trying

622
00:27:48,920 --> 00:27:51,199
Speaker 1: to lose weight, we go too light, and then we

623
00:27:51,200 --> 00:27:53,320
Speaker 1: get too hungry by dinner. We end up snacking up

624
00:27:53,320 --> 00:27:55,840
Speaker 1: the kid's plate, we end up snacking while we're making dinner,

625
00:27:56,000 --> 00:27:57,959
Speaker 1: then we eat a full plate of dinner, and then

626
00:27:58,000 --> 00:28:00,720
Speaker 1: we have more snacks after dinner. What some of my

627
00:28:00,760 --> 00:28:03,400
Speaker 1: clients have been loving are protein on crackers, So whether

628
00:28:03,480 --> 00:28:05,080
Speaker 1: that be a bit of cottage cheese with a bit

629
00:28:05,119 --> 00:28:08,280
Speaker 1: of tomato and cucumber. We've done some boiled eggs and

630
00:28:08,520 --> 00:28:10,280
Speaker 1: I've got a great recipe on my Instagram, like.

631
00:28:10,320 --> 00:28:13,080
Speaker 2: A tuna mashna. Well next some men even with a

632
00:28:13,080 --> 00:28:14,000
Speaker 2: little bit of avocado.

633
00:28:14,240 --> 00:28:16,679
Speaker 1: Yeah, lovely, I've got a tuna if you're not a

634
00:28:16,720 --> 00:28:18,359
Speaker 1: huge fan of tuna, I've got a little recipe on

635
00:28:18,359 --> 00:28:21,600
Speaker 1: my Instagram. Or we've done curried egg in lettuce cups.

636
00:28:21,600 --> 00:28:23,520
Speaker 1: That's a really good one too, and adding a little

637
00:28:23,560 --> 00:28:25,879
Speaker 1: bit of flavor to egg even or to tune if

638
00:28:25,920 --> 00:28:27,679
Speaker 1: you don't love it's a bit of Greek yogat, a

639
00:28:27,680 --> 00:28:29,719
Speaker 1: squeeze of lemon, a little bit of you know, some

640
00:28:29,840 --> 00:28:32,440
Speaker 1: dried deal. All of those things go go a really.

641
00:28:32,320 --> 00:28:33,080
Speaker 2: Really long way.

642
00:28:33,240 --> 00:28:35,400
Speaker 1: And some of the really great seasoning bases out there

643
00:28:35,400 --> 00:28:37,760
Speaker 1: which are pretty good ingredient wise as well. Mingle is

644
00:28:37,800 --> 00:28:39,880
Speaker 1: one of my favorite brands. They do some great ones

645
00:28:40,200 --> 00:28:42,080
Speaker 1: using a little bit of seasoning to flavor some of

646
00:28:42,120 --> 00:28:44,920
Speaker 1: your protein like eggs or like tuna. It doesn't everything

647
00:28:44,960 --> 00:28:46,959
Speaker 1: doesn't have to be plain. You can actually make your

648
00:28:46,960 --> 00:28:49,320
Speaker 1: food taste good as well. And like Sushie said, some

649
00:28:49,360 --> 00:28:51,520
Speaker 1: fresh fruits, so that's a really great option to bring in.

650
00:28:51,560 --> 00:28:53,960
Speaker 1: So even a couple of boiled eggs and an apple

651
00:28:54,040 --> 00:28:55,480
Speaker 1: or a mandarine, you know, get a bit of that

652
00:28:55,560 --> 00:28:58,240
Speaker 1: vitamin CNE for winter as well. So tons and tons

653
00:28:58,280 --> 00:29:00,600
Speaker 1: of good options out there. But Blux, as you said,

654
00:29:00,600 --> 00:29:02,920
Speaker 1: if your afternoon to you or your morning tea predominantly

655
00:29:02,920 --> 00:29:05,320
Speaker 1: comes from a packet. You probably need to re look

656
00:29:05,360 --> 00:29:07,800
Speaker 1: at adding a little bit more fresh food on purpose

657
00:29:07,840 --> 00:29:10,800
Speaker 1: into your diet. Alrighty, that brings us to the end

658
00:29:10,840 --> 00:29:13,480
Speaker 1: of another episode for another week, and as we mentioned

659
00:29:13,520 --> 00:29:15,400
Speaker 1: at the very start, please go and check out and

660
00:29:15,440 --> 00:29:18,040
Speaker 1: support our brand new range of hot chocolate's Our Arrest

661
00:29:18,160 --> 00:29:21,560
Speaker 1: and Our Glow, which are found at design Bydietitians dot com.

662
00:29:21,600 --> 00:29:23,880
Speaker 1: We can't thank you guys enough, and we hope that

663
00:29:23,960 --> 00:29:25,800
Speaker 1: you just love them as much as we do. We're

664
00:29:25,840 --> 00:29:28,040
Speaker 1: absolutely obsessed, so we know that winter's nearly over and

665
00:29:28,080 --> 00:29:30,440
Speaker 1: we do apologize, but you know what the best thing is,

666
00:29:30,440 --> 00:29:32,480
Speaker 1: particularly if you work at air Con, you can have

667
00:29:32,560 --> 00:29:34,960
Speaker 1: hot chocolate all year round. And if you're listening from

668
00:29:34,960 --> 00:29:37,520
Speaker 1: somewhere overseas, we hope that we're able to bring you

669
00:29:37,560 --> 00:29:41,080
Speaker 1: our Design by a Dietitian's range overseas very soon as well.

670
00:29:41,280 --> 00:29:42,880
Speaker 1: Thank you so much for listening, and we will catch

671
00:29:42,960 --> 00:29:44,600
Speaker 1: you all in next week's episode.

672
00:29:44,760 --> 00:29:52,320
Speaker 2: Have it great weeks