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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? Or are you someone who

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Speaker 1: superloads the soup and juice the minute that you have

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

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

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

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Speaker 2: Not feeling the best? Hi, I'm Leanne Ward.

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Speaker 3: And I'm Suzy Burrow, and together we.

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Speaker 1: Bring you The Nutrition Couch, the weekly podcast that keeps

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

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

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

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Speaker 1: bit of news to share about our design via Dietitian

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

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Speaker 1: at Aldi that we wanted to chat through, and our

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Speaker 1: list of question is all about the best balance for

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Speaker 1: an afternoon snack.

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Speaker 2: But to kick us off today, Susie, we are.

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Speaker 1: So stoked to announce that our brand new hot chocolates

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Speaker 1: are finally available on our website designed by Dietitians. So

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

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

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

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

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

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Speaker 1: were one hundred percent happy with to recommend to our clients,

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Speaker 1: like our listeners will know, we often you know, talk

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

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

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Speaker 1: and it didn't have any functional ingredients in it as well.

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Speaker 1: And there's a lot of brands and companies these days

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Speaker 1: that have done you know, functional type of hot chocolates,

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Speaker 1: whether it helps with sleep, whether it helps with you know,

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Speaker 1: collision for beauty. I've seen other brands that have put

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Speaker 1: different types of functional ingredients in it, and Susie and

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

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Speaker 1: with the backing of you know, research and science and

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Speaker 1: make sure that all the ingredients are very you know,

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Speaker 1: clean and healthy. The nutrition panel really works well for

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Speaker 1: our ladies that we know most of us have the

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Speaker 1: goal of either being healthy or achieving some fat loss,

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Speaker 1: and then as well, we want to add functional ingredients

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Speaker 1: that have some research in science behind them. We don't

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Speaker 1: just want to chuck a whole heap of ingredients in

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Speaker 1: there and it sounds good, but at the end of

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Speaker 1: the day, they don't actually really do anything with Let's

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Speaker 1: be honest, a lot of the brands on the market,

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Speaker 1: they're throwing a whole heap of ingredients in there, but

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Speaker 1: there's no actual research in science to back it all.

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Speaker 1: There's research in science to back the ingredient, but it

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Speaker 1: doesn't have a high enough dose of it in there

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Speaker 1: to actually be a clinical dose to affect change in terms.

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Speaker 2: Of what the ingredient was supposed to do.

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Speaker 1: So we're very, very excited to announce that we have

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Speaker 1: 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 blended SUSI sure.

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Speaker 4: I thought I might asa give a little bit of

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Speaker 4: background on how we went about formulating them, because I

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Speaker 4: know that people who follow the podcast or our socials

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Speaker 4: are always interested in that nitty gritty, and we should

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Speaker 4: say that Leanne and I don't argue very often when

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Speaker 4: we're probably annoyed at each other the text messages get

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Speaker 4: a little bit terse or not replied to, but definitely

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Speaker 4: we had sort of strong feedback between us on the

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Speaker 4: hot chocolate mixes. So we were very lucky when we

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Speaker 4: formulated our design by dietitians Nourish Protein Powder. We basically

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Speaker 4: hit the jackpot straight away that we managed to get

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Speaker 4: this amazing tasting formula with our formulation partners really quickly.

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Speaker 4: So we only had a couple of samples and we

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Speaker 4: were like yet ready to go. But that was not

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Speaker 4: our experience with Potcho.

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Speaker 2: We we had seventeen all up, Yeah.

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Speaker 3: We have seventeen. It was a lot like we've been

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Speaker 3: trying to formulate this. Probably would it be six.

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Speaker 1: Months, oh, I think over like we were supposed to

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Speaker 1: be on the market months ago, like winter.

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Speaker 2: Is pretty much done, but please support us, guys.

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Speaker 4: So we sort of had this very strong vision of

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Speaker 4: what we wanted. We knew that we wanted a more

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Speaker 4: plant based or dairy free mix for skin. We knew

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Speaker 4: that we wanted a very creamy dairy bas similar to

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Speaker 4: the taste as we could as the jar arrange that

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Speaker 4: we both liked without the artificial sweetener, and it went

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Speaker 4: back and forth so many times. And keep in mind

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Speaker 4: that I'm in Sydney, so Leanne just it's quite close

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Speaker 4: to where we formulate. So she'll get the samples first

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Speaker 4: and her and David will check them and then they'll

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Speaker 4: come to me several days later in the post and

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Speaker 4: then I have to do my taste, and then we

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Speaker 4: go back and forth. And actually we also got some

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Speaker 4: help from a very good friend of ours, Marty and

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Speaker 4: Michelle Ta Powell. Marty plays up in the Brisbane Broncos

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Speaker 4: and I've got a fantastic video of him doing an

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Speaker 4: official sample for us as we got close to the end.

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Speaker 3: He was just gold talent.

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Speaker 4: Can I say they really helped us out because Michelle,

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Speaker 4: very very close friend of mine, also drinks these drinks,

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Speaker 4: so she had a lot of strong feedback points which

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Speaker 4: was so helpful. So it took us so long to

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Speaker 4: get to the formulations because we knew that they needed

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Speaker 4: to taste amazing, because you know, ultimately, when it comes

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Speaker 4: to that kind of reward treat style drink, if it

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Speaker 4: doesn't taste amazing, we know that people wouldn't buy it again.

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Speaker 4: You might buy it once, but so we really have

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Speaker 4: worked hard, and we hope that you enjoyed the flavors

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Speaker 4: and are as happy with them as we are. So

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Speaker 4: the first one I guess was our baby was the

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Speaker 4: sleep Pot chocolate, which we've named Rest and it is

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Speaker 4: a dairy based blend with milk powder to give that creamliness.

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Speaker 3: It's got cocoa powder in there. We have added a

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Speaker 3: small amount of sugar.

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Speaker 4: Now that might seem controversial because I know that a

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Speaker 4: lot of the hot chocolate blends out there that retail

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Speaker 4: for excritinating the high prices, can I say, may not

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Speaker 4: have added sugar. But my argument was that I would

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Speaker 4: rather something tastefuly with a little bit of sugar added

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Speaker 4: than using a whole lot of sweetness or particularly artificial sweetener,

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Speaker 4: which we really didn't want in there. So we do

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Speaker 4: have some natural sweetness, but we have added a tiny

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Speaker 4: bit of sugar, so it comes out as five grams

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Speaker 4: of sugars perserve, which I was very happy with. Keep

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Speaker 4: in mind they're very low calorie, They're only sixty seven

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Speaker 4: calories per serve. And then we've added the functional ingredients.

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Speaker 4: We added some camera extracts or glycine, so some DEEB

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Speaker 4: extract L trip to fane, which is a powerful amino

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Speaker 4: acid known to be associated with rest and sleep and

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Speaker 4: inducing sleep, and passion flower extract, And the reason that

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Speaker 4: we've chosen those is that they're functional ingredients that do

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Speaker 4: have an evidence space. As dieticians, we feel very strongly

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Speaker 4: that if we're recommending a product their products we would

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Speaker 4: recommend for our clients, we would consume ourselves and also

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Speaker 4: have evidence to back those additions in amounts that have

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Speaker 4: a therapeutic effect.

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Speaker 3: So we're very very proud with that.

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Speaker 4: It's a gorgeous, rich, creamy hot chocolate and in the end,

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Speaker 4: when I was sampling it actually started to prefer it

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Speaker 4: over my Nightly Jarrah, So I really can safely say

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Speaker 4: that I was in full happiness.

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Speaker 3: With that mix. And then the second one.

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Speaker 4: We've done is called Glow, which is our beauty mix,

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Speaker 4: because we really wanted to first of all, have a

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Speaker 4: product that was dairy free for people who know that

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Speaker 4: dairy doesn't agree with them, particularly for their skin. We've

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Speaker 4: got a significant amount of hydrolyzed collagen in there, and

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Speaker 4: it's then based on coconut milk powder. And again I

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Speaker 4: naturally am I'm not a coconut person. But I have

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Speaker 4: to say I was pretty happy with these. The sugars

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Speaker 4: are as well as two point five grams per serve,

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Speaker 4: It's only fifty two calories, got three grams of protein,

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Speaker 4: It's got some beautiful vitamin C in it to support

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Speaker 4: healthy skin. Collen's i'm Q ten again with a strong

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Speaker 4: evidence bace just for the health of the cell and

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Speaker 4: hydrolyzed collagen and a good amount two point five grams

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Speaker 4: per serve. So we are really finally very happy. It

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Speaker 4: took a long time, but we were happy to stick

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Speaker 4: to it. And the packaging is gorgeous, similar to our

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Speaker 4: gorgeous designer Mandy, who has created the most gorgeous nourish

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Speaker 4: protein backs has created just beautiful.

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Speaker 3: Blow is like a golden color.

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Speaker 4: You've seen them this morning, and rest is like a

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Speaker 4: milky kind of chocolate color.

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Speaker 3: They're really beautiful with gold.

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Speaker 4: And Yeah, we can't wait for you to try them,

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Speaker 4: and we're just so happy with how they've turned out,

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Speaker 4: and hopefully the pricing point is also competitive. We've really

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Speaker 4: tried to not some of the hot chocolates in the

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Speaker 4: market retail for as much as eighty dollars, and we

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Speaker 4: really wanted to create something that was budget friendly, so

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Speaker 4: you'll find that they fit in with the budget as well.

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Speaker 4: You're getting a good therapeutic product, but also one that

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Speaker 4: doesn't break the bank, so you can include it regularly

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Speaker 4: in your diet.

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Speaker 2: Yeah, so they retail. We've got our bag the two

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Speaker 2: hundred grand.

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

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Speaker 1: So 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 are functional ingredients that we've added,

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Speaker 1: and that's why it's a slightly different amount. So with

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Speaker 1: Rest it's fifteen grams a serf and with Glow it's

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Speaker 1: twelve grams a serve. So in Glow you get sixteen

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Speaker 1: and a half serves a pack, and in Rest you

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Speaker 1: get thirteen nearly thirteen and a half serves a pack. Now,

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Speaker 1: both blends are certified pluten free. Again, we've paid additional

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Speaker 1: because we know we have a lot of ladies serve

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Speaker 1: Seaiact disease or even men who follow us, so we

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Speaker 1: really wanted to make sure that we could handle our

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Speaker 1: hearts say that this is a safe product for all

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Speaker 1: of our listeners.

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Speaker 2: With seaiact disease.

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Speaker 1: As Zuzie said, we chose to include a small amount

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Speaker 1: of sugar in there, again a very small amount, so

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Speaker 1: sugar isn't bad. Really, the dose makes the poison, so

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Speaker 1: two point five grams in glow and around five grams

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Speaker 1: in rest, but it really is there because one of

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Speaker 1: the brands.

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Speaker 2: Zuzie obviously loves the Jarrah.

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Speaker 1: I like another brand, but I won't mention what it

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Speaker 1: is on air because I'm going to say something negative

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Speaker 1: about it because the artificial sweetener in there is overpowering.

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Speaker 1: Like you drink it and it's so much like I

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Speaker 1: used mobably a third of the recommended amount because it's so,

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Speaker 1: so so sweet. And that's the thing with artificial but

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Speaker 1: also natural sweetness, even natural based sweetness like steavier such

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Speaker 1: as we've used, when you use too much of them,

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Speaker 1: it's overpowering because these sweetness, whether they're artificial or natural,

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Speaker 1: are so much sweeter than what actual sugar is. Sometimes

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Speaker 1: just the aftertaste of it is far too much. And

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Speaker 1: that's what we were founding when we added just steavier

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Speaker 1: and a base of the other sweetening. The natural sweetener

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Speaker 1: we use was the Simeaton as well, and so when

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Speaker 1: we just did that, it was just too sweet. Like

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Speaker 1: Susie and I both had their feedback. We're like, oh,

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Speaker 1: it's too much. It's too sweet, Like even if you

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Speaker 1: pulled it back a little bit, it was still too much.

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Speaker 1: So we thought that we'd balance it out with a

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Speaker 1: little bit of natural su gross but also a little

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Speaker 1: bit of natural Sevier as well.

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Speaker 2: Is that all I want to say.

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Speaker 1: They're both designed to be purely mixed with water, but

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Speaker 1: Susie and I both will just add a little bit

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Speaker 1: dash of cold milk in the end. And then the

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Speaker 1: glow one is dairy free, but it's not vegan because

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Speaker 1: we have used idealized collagen and it's from a bovine

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Speaker 1: based so it's not vegan.

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Speaker 3: And they're gluten free.

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Speaker 2: Yeah, they're both gluten free. Yeah, yeah, I mentioned that.

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Speaker 4: We basically can't wait to hear what you think you'll

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Speaker 4: find them at Designed by Dieticians our website, and I

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Speaker 4: hope that you love them as much as the protein powders.

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Speaker 4: So fingers crossed, but we're really happy with them, and

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Speaker 4: this is our second out of three launches. We're planning

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Speaker 4: to do one other product before the end of the year.

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Speaker 4: But yeah, we hope that you like the hot chocolate

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Speaker 4: as much as we've enjoyed.

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Speaker 3: Making them for you.

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Speaker 2: All right, Lynne, Well, that.

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Speaker 4: Brings to a topic that I've wanted to talk about

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Speaker 4: for quite a few weeks on the podcast.

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Speaker 3: And I'm laughing because it makes me laugh. I don't

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Speaker 3: even know why I'm laughing.

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Speaker 4: But I've been very sick, and I've had, prior to this,

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Speaker 4: a lot of clients who have been unwell at certain times.

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Speaker 4: You know, it's been in a longer winter in the

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Speaker 4: sense that the temperatures have been extremely cold, there's been

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Speaker 4: some nasty, nasty bugs around, and so quite regularly I'll

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Speaker 4: have clients message me and say that they're sick or

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Speaker 4: they're not feeling well, and no problem. But one thing

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Speaker 4: I have noticed several times is that i'll get a

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Speaker 4: text from a client, because my clients text me every day,

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Speaker 4: they'll say they're sick or off work, and then they'll

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Speaker 4: send me like a full food diary where they've eaten

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Speaker 4: everything all day. And I'm sort of a bit like, yeah,

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Speaker 4: but you said you a sick, Like do you are

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Speaker 4: you hungry to eat that much food? Because generally when

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Speaker 4: you're sick, I would argue, in most cases, you're not hungry.

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Speaker 4: Like certainly myself, I've completely lost my sense of taste

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Speaker 4: and smell. So even though sometimes I'll eat, I'm not

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Speaker 4: even enjoying it. I can't even taste the food at

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Speaker 4: the moment, which makes me think, leanne that sometimes when

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Speaker 4: people say they're sick and they still eat, it's suggestive

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Speaker 4: that maybe they're eating a bit on autoq and they

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Speaker 4: like to eat as opposed to needing to eat. So

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Speaker 4: I wanted to chat today about whether we do need

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Speaker 4: to eat when we're sick. Now, certainly I'm not saying

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Speaker 4: I expect you to starve yourself. But what I'm saying

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Speaker 4: is that if you are unwell and in bed, you

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Speaker 4: don't need to take yourself out halfway through the and

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Speaker 4: have afternoon tea. You're going to be okay to skip

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Speaker 4: a couple of meals. So I just had given that

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Speaker 4: example to my clients because they were a bit more like, oh, well,

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Speaker 4: I thought it's important that I ate, And I said, well,

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Speaker 4: it is important to eat, but not when one you're sick,

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Speaker 4: or two you're really not hungry or not even tasting

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Speaker 4: or enjoying the food like it's not good for metabolism

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Speaker 4: to be starving for weeks at a time, but skipping

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Speaker 4: a meal every now and again, there is no cause

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Speaker 4: for concern. And certainly if you're un well, I wouldn't

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Speaker 4: be expecting you to eat hardly anything because you probably

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Speaker 4: are sleep resting. You certainly don't need to get up

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Speaker 4: and eat a meal if you're not hungry. So the

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Speaker 4: first thing I wanted to talk a little bit about

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Speaker 4: was the sort that belief you starve a fever and

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Speaker 4: feed a cold. Now, it is a little bit of

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Speaker 4: an old wive's tale. There's no scientific evidence to show

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Speaker 4: that starving a fever reduces the length of the fever

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Speaker 4: or the same there's no evidence to show that feeding

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Speaker 4: a cold is important. What we know about immune function

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Speaker 4: is that your baseline immune function will predict how well

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Speaker 4: or how quickly you recover. There's a couple of evidence

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Speaker 4: pieces to show that if you do suddenly get sick

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Speaker 4: with a head cold and super load the vitamin C,

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Speaker 4: it can shorten the length of a cold. But certainly

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Speaker 4: it won't stop you getting the cold, and it won't

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Speaker 4: just put an end to it. So that's all a

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Speaker 4: little bit of myths and old wife tails and certainly

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Speaker 4: Pays and Fuels a very saturated supplement company where there's

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Speaker 4: a myriad of cold, loose supplements to take, and I've

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Speaker 4: had to say to or Fuel my clients, look, you

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Speaker 4: don't need that much think called vitamin C like you're

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Speaker 4: having too much, and you can certainly have too much

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Speaker 4: of those concentrated vitamins. So the best thing we can

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Speaker 4: all do for mune function is eat well most of

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Speaker 4: the time, rather than think that a one off supplement

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Speaker 4: is the key. So that's why baseline nutrition, getting those

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Speaker 4: seven to ten serves of brightly colored fruit and vege,

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Speaker 4: getting our vitamins each day, keeping on top of our

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Speaker 4: iron intake, which I've had three clients in the last

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Speaker 4: month of nine infusions, so we're certainly not all on

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Speaker 4: top of our iron levels. They're the things that will

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Speaker 4: impact immune function. But when you're actually sick of all

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Speaker 4: the things we need to do is just keep hydrated.

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Speaker 4: Because if you are very unwell in terms of losing

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Speaker 4: a lot of fluid from sneezing and mucous and not

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Speaker 4: potentially eating very much, the dehydration that comes from losing

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Speaker 4: a lot of fluid and not rehydrating will make the

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Speaker 4: symptoms worse, and it will also make it more difficult

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Speaker 4: for the immune system to function optimally. So in that instance,

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Speaker 4: things like hot tea, soup, juices are important to keep hydrated.

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Speaker 4: But you certainly don't need to be sitting down to

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Speaker 4: eat solid food, particularly if you don't feel like it.

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Speaker 4: So what I would urge you to do is really

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Speaker 4: question yourself if you are off work, sick, or you're

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Speaker 4: in bed and you're continually eating through to me, it

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Speaker 4: suggests people are eating on autoq and not in touch

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Speaker 4: with their hunger at all. Now there's something to feel

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Speaker 4: guilty about. We all like to eat, but it comes

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Speaker 4: a point where you're literally eating when you're not hungry,

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Speaker 4: and it is a good thing to check in within

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Speaker 4: your body, because a couple of days of light eating

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Speaker 4: or not eating very much at all is not going

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Speaker 4: to be a bad thing. The most important thing, if

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Speaker 4: your own will, is just maintaining your hydration status. So

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Speaker 4: if you can tolerate hot tea, hot water with lemon,

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Speaker 4: a little bit of soup, but I certainly wouldn't be

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Speaker 4: stressing if you've had a day or two of not

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Speaker 4: eating very much solid of food because probably your body

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Speaker 4: needs its energy to be fighting the infection rather than

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Speaker 4: digesting food at that time, which is why you're not

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Speaker 4: overly hungry. So the take home message is if you're

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Speaker 4: not hungry, don't eat, especially if you're sick. And it

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Speaker 4: was just something I sort of wanted to chat about

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Speaker 4: a little bit because it's certainly something I've noticed with

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Speaker 4: several of my clients, and having just gone through it myself,

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Speaker 4: I can safely tell you that nothing I'm eating tastes

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Speaker 4: very good, so it's certainly not reason 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 there and well, it's more of

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

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

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

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

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Speaker 1: not feeling that great, But is it the tummy hunger

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Speaker 1: 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.

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Speaker 2: Sick, I deserve a bit of a treat.

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Speaker 1: Or you know, you're lazing on the couch watching movies

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Speaker 1: because you're you know, you're a bit unwell, you can't

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Speaker 1: go into work, whatnot. It is still important to just

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Speaker 1: remember that your baseline nutrition is still important from an

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Speaker 1: immune perspective to get better. So I always say to

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Speaker 1: my clients, put the good food in first, even if

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Speaker 1: it's a smaller portion, and then put in the soul

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Speaker 1: food afterwards. You can kind of quote unquote top up

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Speaker 1: your soul afterwards, is what I generally say. So it's

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Speaker 1: still important that even if you're not eating much, you know,

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Speaker 1: you're not just eating half a block of chocolate for

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Speaker 1: your lunch. You're still trying to have something that's nourishing

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Speaker 1: and got some ingredients in there. Your vitamins, re minuals, antioxidants,

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Speaker 1: your fibers are really important from a gut health perspective

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Speaker 1: because a large part of our immune system is actually

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Speaker 1: made in adgut. So please don't forget about your gut

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

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

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

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Speaker 1: make 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, Sous, 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 4: And I should say, what I see is the toast.

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Speaker 4: All of a sudden, everyone's eating all this toast at night. Now,

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Speaker 4: there's no scientific reason you need toast if you're unwell.

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Speaker 2: I like toast what I'm six usy like have some soup.

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Speaker 4: But yeah, I think just question some of those chostes

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Speaker 4: because I think sometimes we use it as a bit

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Speaker 4: of an excuse to eat some of those foods when

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Speaker 4: in many cases we really don't need them. So anyway,

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Speaker 4: just have a little look at your hunger and check

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Speaker 4: in with that before you superload the toast in honey

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Speaker 4: and jam, just because you've got a little bit of

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Speaker 4: a sniffle.

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Speaker 2: All right, Moving on to our next product, which is

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Speaker 2: our product review section of the week.

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Speaker 1: And now normally we review a wonderful product, but I

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Speaker 1: have a little erk to pick with a product today

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Speaker 1: that I found, Susie, I found some wonderful options in Aldi.

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Speaker 1: I've been doing a little series on my Instagram some

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Speaker 1: Audi product finds. If you haven't seen that, go pop

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Speaker 1: over to my instagram, which is the fitness Dietitian. I've

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Speaker 1: got a couple of Aldi series up there. There's some

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Speaker 1: wonderful products I've found and also some not so wonderful products.

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Speaker 1: So I picked this one up and it is the

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Speaker 1: Hillcrest brand. So this is I think a brand that's

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Speaker 1: only found in Aldi. It's the low sugar Coconut Chocolate

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Speaker 1: Delight Bars. Now they've done well with the marketing on

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Speaker 1: the SUSI because the front of pack it looks like

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Speaker 1: a coconut covered chocolate bar like, it looks delicious, let's

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Speaker 1: be honest, and it's got low sugar in big bold lettice.

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Speaker 1: So I think from a front of pack marketing perspective,

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Speaker 1: most people would pick this up and think that this.

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Speaker 2: 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

434
00:18:55,960 --> 00:18:58,320
Speaker 1: the front of pack says an excellent source of dietary

435
00:18:58,359 --> 00:19:01,439
Speaker 1: fiber and less than five grams of sugar per hundred grams.

436
00:19:01,600 --> 00:19:04,000
Speaker 1: So that's a little bit sneaky in itself because most

437
00:19:04,040 --> 00:19:06,199
Speaker 1: times when we talk about sugar, we want, particularly if

438
00:19:06,200 --> 00:19:08,520
Speaker 1: it's a bar like it's a portioned amount, we probably

439
00:19:08,520 --> 00:19:10,600
Speaker 1: want to know the sugar amount per bar, not per

440
00:19:10,760 --> 00:19:14,800
Speaker 1: hundred grams. So my OK with this product isn't necessarily

441
00:19:14,880 --> 00:19:18,600
Speaker 1: the nutritional information. It's more the ingredients in it. So

442
00:19:19,080 --> 00:19:21,880
Speaker 1: if we go to the nutritional information one bar, which

443
00:19:21,920 --> 00:19:24,160
Speaker 1: is only thirty two grams, so they're only small. There's

444
00:19:24,200 --> 00:19:27,560
Speaker 1: five bars per pack. I can't remember what they retail for, Susie,

445
00:19:27,560 --> 00:19:29,679
Speaker 1: they're quite you know, Aldi has quite affordable choices, so

446
00:19:29,680 --> 00:19:31,560
Speaker 1: I think it was somewhere within the range of about

447
00:19:31,800 --> 00:19:34,680
Speaker 1: I don't know, three to five dollars, so fairly affordable.

448
00:19:34,720 --> 00:19:36,959
Speaker 1: About a dollar or so a bar, I think from memory.

449
00:19:37,359 --> 00:19:40,440
Speaker 1: So one bar thirty two grams, has about six hundred

450
00:19:40,480 --> 00:19:43,120
Speaker 1: killo jeeles. This is roughly about one hundred and fifty calories.

451
00:19:43,400 --> 00:19:46,359
Speaker 1: Protein wires one point two grams, so quite low. Fat

452
00:19:46,400 --> 00:19:49,320
Speaker 1: is eleven point three gram so very high in fat,

453
00:19:49,480 --> 00:19:52,760
Speaker 1: with ten point three grams of that coming from saturated vats,

454
00:19:52,760 --> 00:19:55,440
Speaker 1: so very high in saturated fat. And we'll see why

455
00:19:55,440 --> 00:19:58,880
Speaker 1: in a moment. Nine point three grams of carbohydrate with

456
00:19:58,880 --> 00:20:01,000
Speaker 1: one point two grams of sugars, so the sugars are

457
00:20:01,080 --> 00:20:04,359
Speaker 1: very very low. The dietary fiber is seven point two grams,

458
00:20:04,359 --> 00:20:06,359
Speaker 1: which is whopping like that's a huge amount in.

459
00:20:06,400 --> 00:20:07,080
Speaker 2: A tiny bar.

460
00:20:07,359 --> 00:20:09,120
Speaker 1: I don't almost go so far as to say it's

461
00:20:09,160 --> 00:20:11,800
Speaker 1: too much in a tiny bar, with the bulk of

462
00:20:11,840 --> 00:20:15,560
Speaker 1: the fiber being polydextros at six point eight grams. Now

463
00:20:15,560 --> 00:20:18,000
Speaker 1: there's also a wreath retol at two point two grams,

464
00:20:18,000 --> 00:20:19,840
Speaker 1: so this is where all the sweetness come in, a

465
00:20:19,920 --> 00:20:22,520
Speaker 1: aryth retole at two point two grams, glyceol at point

466
00:20:22,560 --> 00:20:26,359
Speaker 1: eight grams, subatolet three grams, and a very minuscular amount

467
00:20:26,359 --> 00:20:29,720
Speaker 1: of sodium fifteen grams. So nothing to really worry about there. Now,

468
00:20:29,760 --> 00:20:32,080
Speaker 1: if we go to the ingredients, SUSI we blow the

469
00:20:32,119 --> 00:20:35,400
Speaker 1: sut because it's very tiny. Each coconut bar with a moist,

470
00:20:35,560 --> 00:20:38,520
Speaker 1: chewy coconut in case in a delicious milk chocolate coating,

471
00:20:38,880 --> 00:20:42,160
Speaker 1: says the wording on the packet. The ingredients are desiccated

472
00:20:42,240 --> 00:20:45,879
Speaker 1: coconut at thirty percent, a milk compound chocolate at twenty

473
00:20:45,880 --> 00:20:50,880
Speaker 1: three percent, comprising of palm oil, sweetener, bulking agent, milk solids,

474
00:20:51,160 --> 00:20:55,159
Speaker 1: alkalized cocoa powder, inulin which is a type of prebotic fiber.

475
00:20:55,640 --> 00:20:59,320
Speaker 1: More mulsifiers, are some soy, some natural chocolate, more sweeteners,

476
00:20:59,320 --> 00:21:02,199
Speaker 1: and some salt. So that's all the ingredients in the

477
00:21:02,240 --> 00:21:06,760
Speaker 1: milk compound chocolate. Next we've got some bulking agents, some hermecateans.

478
00:21:06,920 --> 00:21:07,720
Speaker 2: How don't you even pronounce?

479
00:21:07,760 --> 00:21:12,440
Speaker 3: Yeah? Humans? They're processing age.

480
00:21:12,520 --> 00:21:15,320
Speaker 1: Some sort of processing age starting with H some some phones,

481
00:21:15,760 --> 00:21:19,640
Speaker 1: some coconut oil, some coconut milk powder, some jelling agents,

482
00:21:19,640 --> 00:21:22,959
Speaker 1: some more palm oil, some more emulsifiers, some flavors, and

483
00:21:23,000 --> 00:21:26,359
Speaker 1: some monk fruit extract extract which is actually a natural

484
00:21:26,359 --> 00:21:30,560
Speaker 1: type of sweetener. So my issue with this, besides incredibly

485
00:21:30,640 --> 00:21:33,440
Speaker 1: long ingredient li SUSI, which, let's be honest, a little

486
00:21:33,440 --> 00:21:35,960
Speaker 1: bit of that we actually don't even know. When you

487
00:21:36,000 --> 00:21:38,880
Speaker 1: look at the top two ingredients, it's descated coconut and

488
00:21:38,960 --> 00:21:42,960
Speaker 1: the chocolate coating for the bar, so that essentially adds

489
00:21:43,040 --> 00:21:46,280
Speaker 1: up to fifty three percent. So my question is, when

490
00:21:46,320 --> 00:21:48,320
Speaker 1: you look at that big long ingredients and this is

491
00:21:48,359 --> 00:21:51,920
Speaker 1: a coconut chocolate bar, the top two ingredients being coconut

492
00:21:51,960 --> 00:21:54,639
Speaker 1: and chocolate is fifty three percent, What the heck is

493
00:21:54,680 --> 00:21:57,160
Speaker 1: in the other forty seven percent of the bar? That's

494
00:21:57,160 --> 00:21:59,240
Speaker 1: my question, and that's the question that I think we

495
00:21:59,280 --> 00:22:01,800
Speaker 1: should be asking ourselves when we look at these labels

496
00:22:01,840 --> 00:22:04,399
Speaker 1: and they're supposed to be marketed and sold to us

497
00:22:04,440 --> 00:22:07,640
Speaker 1: as a quote unquote healthy product, what is the other

498
00:22:07,720 --> 00:22:10,879
Speaker 1: forty seven percent of that ingredient list? Not really the

499
00:22:11,000 --> 00:22:13,159
Speaker 1: ingredients that I know too much about and there is

500
00:22:13,200 --> 00:22:15,600
Speaker 1: no way I would ever myself eat this because I

501
00:22:15,640 --> 00:22:17,720
Speaker 1: know that with my sensitive gut, I would look like

502
00:22:17,760 --> 00:22:20,239
Speaker 1: I'm six months pregnant or more. And there's no way

503
00:22:20,280 --> 00:22:22,200
Speaker 1: I'd ever write something like this into a client's meal

504
00:22:22,280 --> 00:22:26,159
Speaker 1: plan because it just is so so so ultra processed,

505
00:22:26,480 --> 00:22:29,600
Speaker 1: and I don't really ever see any real nutritional benefits.

506
00:22:29,640 --> 00:22:31,480
Speaker 1: I don't mind some of the ultra processed foods, but

507
00:22:31,520 --> 00:22:33,920
Speaker 1: I do want them to have some better quality fibers.

508
00:22:33,920 --> 00:22:35,159
Speaker 1: I do want them to have a little bit of

509
00:22:35,200 --> 00:22:37,240
Speaker 1: protein in it, or even a good amount of carb

510
00:22:37,320 --> 00:22:39,320
Speaker 1: to kind of keep you know, blood sugar level stable.

511
00:22:39,359 --> 00:22:41,320
Speaker 1: Even nine grams of carb for me is a little

512
00:22:41,320 --> 00:22:43,600
Speaker 1: bit too little for my active ladies. That this is

513
00:22:43,640 --> 00:22:46,440
Speaker 1: all just fat basically, but it's too much carb to

514
00:22:46,520 --> 00:22:49,000
Speaker 1: be a keithogenic product. So for me, I don't really

515
00:22:49,080 --> 00:22:52,240
Speaker 1: feel like it has a place anywhere. I just I'm

516
00:22:52,240 --> 00:22:54,080
Speaker 1: not loving the ingredient list and I'm not loving that.

517
00:22:54,119 --> 00:22:55,960
Speaker 1: I have no idea what the other forty seven percent

518
00:22:55,960 --> 00:22:56,720
Speaker 1: of the bars?

519
00:22:57,040 --> 00:22:59,679
Speaker 4: What are your thoughts, Beautiful summary, Land, I think if

520
00:22:59,720 --> 00:23:01,240
Speaker 4: it looks like a chocolate bar, it probably is a

521
00:23:01,280 --> 00:23:05,159
Speaker 4: chocolate bar. It's basically an ultra process food. You know,

522
00:23:05,200 --> 00:23:06,960
Speaker 4: these are the kind of foods we're talking about that

523
00:23:07,080 --> 00:23:09,320
Speaker 4: just because it looks healthy or is made to sound healthy,

524
00:23:09,440 --> 00:23:12,000
Speaker 4: doesn't mean that it is. And if you scan an ingredient,

525
00:23:12,000 --> 00:23:14,399
Speaker 4: listenents as long as that with a range of ingredients

526
00:23:14,440 --> 00:23:16,600
Speaker 4: you don't recognize, do you well clean, you better go

527
00:23:16,600 --> 00:23:18,199
Speaker 4: and have a bounty bar in my mind than to

528
00:23:18,240 --> 00:23:22,400
Speaker 4: eat that. So yeah, I think that they maskerade as

529
00:23:22,440 --> 00:23:24,640
Speaker 4: health food. You know, I certainly wrote it up as

530
00:23:24,880 --> 00:23:28,440
Speaker 4: a product as a masquerating is a health option. There's

531
00:23:28,480 --> 00:23:30,600
Speaker 4: certainly a demand for it because people want to have

532
00:23:30,680 --> 00:23:33,719
Speaker 4: things that are perceived as naughty but are actually good

533
00:23:33,760 --> 00:23:35,840
Speaker 4: for them, and unfortunately, there's very few of those things

534
00:23:35,920 --> 00:23:39,520
Speaker 4: that exist. So yeah, I think that we see them

535
00:23:39,520 --> 00:23:41,000
Speaker 4: all the time. There's many of them in the health

536
00:23:41,040 --> 00:23:44,040
Speaker 4: food section in audi. The thing is that they're a

537
00:23:44,080 --> 00:23:46,159
Speaker 4: lot cheaper than in the health food section, because products

538
00:23:46,160 --> 00:23:47,679
Speaker 4: like that in the health food section of Willis and

539
00:23:47,680 --> 00:23:50,080
Speaker 4: Colors tend to be around the ten dollar mark, so

540
00:23:50,119 --> 00:23:52,439
Speaker 4: they're at a much cheaper price point. But don't kid yourself,

541
00:23:52,440 --> 00:23:54,040
Speaker 4: you're actually better to go and have the chocolate bar

542
00:23:54,080 --> 00:23:56,600
Speaker 4: and acknowledge it as such. Then have this not be

543
00:23:56,640 --> 00:23:59,520
Speaker 4: overly full and think that you've had a healthy snack.

544
00:23:59,560 --> 00:24:03,479
Speaker 4: You're getting nothing positive nutritionally from that product basically, so

545
00:24:03,520 --> 00:24:05,600
Speaker 4: there's really nothing good we can say about it. So

546
00:24:05,960 --> 00:24:08,399
Speaker 4: dear well clear now in saying that, I too had

547
00:24:08,440 --> 00:24:10,320
Speaker 4: been an AUDI and recently and they've got quite a

548
00:24:10,320 --> 00:24:13,040
Speaker 4: few nut type products like the nutbars that are actually fine.

549
00:24:13,080 --> 00:24:15,800
Speaker 4: You know, they're similar to the mainstream supermarket products, and

550
00:24:15,800 --> 00:24:18,199
Speaker 4: they've got sewed up to ten grams of protein and

551
00:24:18,240 --> 00:24:21,560
Speaker 4: a bit of carbs and certainly much better nutritionally in

552
00:24:21,640 --> 00:24:24,680
Speaker 4: my mind than that product. And all I can say is, yeah,

553
00:24:24,680 --> 00:24:26,199
Speaker 4: if it looks like a chocolate but it probably is,

554
00:24:26,280 --> 00:24:28,200
Speaker 4: so go and have a bounty instead and do self

555
00:24:28,200 --> 00:24:31,600
Speaker 4: a favor if that's what you're craving. So finally, which

556
00:24:31,640 --> 00:24:34,480
Speaker 4: is not a dissimilar topic, our listener question of the

557
00:24:34,520 --> 00:24:36,320
Speaker 4: week comes from our Instagram, which is where we get

558
00:24:36,359 --> 00:24:38,280
Speaker 4: all our listen to questions. So if you do have questions,

559
00:24:38,280 --> 00:24:40,159
Speaker 4: pop them through, and we often scroll through before an

560
00:24:40,160 --> 00:24:42,439
Speaker 4: episode and grab one off. And this is a topic

561
00:24:42,480 --> 00:24:44,439
Speaker 4: that I am sure we've also had before, similar to

562
00:24:44,520 --> 00:24:46,680
Speaker 4: last episode, but I think it's a topic that comes

563
00:24:46,760 --> 00:24:49,800
Speaker 4: up time and time again. And one thing I'm constantly

564
00:24:49,920 --> 00:24:52,240
Speaker 4: reiterating to my own clients about is what is the

565
00:24:52,240 --> 00:24:55,800
Speaker 4: correct macro balance of afternoon tea. Now I love afternoon tea.

566
00:24:55,920 --> 00:24:57,480
Speaker 4: I think it's right up there with lunch is the

567
00:24:57,480 --> 00:24:59,639
Speaker 4: most important meal because if you have a well balanced

568
00:24:59,640 --> 00:25:02,639
Speaker 4: staff tea, in my experience, it stops over eating at night.

569
00:25:03,200 --> 00:25:05,600
Speaker 4: And so many people are guilty of over consuming a

570
00:25:05,720 --> 00:25:08,560
Speaker 4: large dinner treats after dinner snack food when they get

571
00:25:08,560 --> 00:25:11,239
Speaker 4: home from work. Whereas if you have a chop up

572
00:25:11,240 --> 00:25:13,800
Speaker 4: a fuel three four hours after lunch, which translates to

573
00:25:13,800 --> 00:25:16,200
Speaker 4: about four pm for most people, you'll find that you're

574
00:25:16,280 --> 00:25:18,320
Speaker 4: much more in control of your energy and you're craving

575
00:25:18,320 --> 00:25:20,960
Speaker 4: slate afternoon and you'll eat less at dinner. But it

576
00:25:21,040 --> 00:25:23,800
Speaker 4: certainly depends on what you choose. Now, my most common

577
00:25:23,800 --> 00:25:26,040
Speaker 4: feedback to clients is they'll send me their food diaries

578
00:25:26,040 --> 00:25:28,240
Speaker 4: and it will have a bar on it. Now, certainly

579
00:25:28,280 --> 00:25:31,119
Speaker 4: they might be bars that I've recommended or suggested, whether

580
00:25:31,119 --> 00:25:33,080
Speaker 4: they're a protein bar or a nut based bar, But

581
00:25:33,160 --> 00:25:34,960
Speaker 4: I'm like, no, no, no, no, no, that is not

582
00:25:35,000 --> 00:25:37,440
Speaker 4: what we agreed on. Whenever you have a snack, it

583
00:25:37,520 --> 00:25:39,720
Speaker 4: must have fresh food. It has to be a mini meal,

584
00:25:40,080 --> 00:25:41,720
Speaker 4: so you don't just grab a bar. I think that's

585
00:25:41,720 --> 00:25:44,040
Speaker 4: a snack. No, that is not well balanced. That's good

586
00:25:44,040 --> 00:25:45,959
Speaker 4: when you've got no other option, that you're at a servo,

587
00:25:46,400 --> 00:25:47,120
Speaker 4: and it's better.

588
00:25:46,920 --> 00:25:48,000
Speaker 3: Than picking up the chocolate bar.

589
00:25:48,119 --> 00:25:50,000
Speaker 4: But even now at servos you can often get a

590
00:25:50,040 --> 00:25:51,680
Speaker 4: bit of fruit or some cut up edgy, so it's

591
00:25:51,680 --> 00:25:54,440
Speaker 4: not an excuse. So you have to always have fresh

592
00:25:54,440 --> 00:25:57,160
Speaker 4: food as part of your snack, whether that's some berries,

593
00:25:57,200 --> 00:25:59,960
Speaker 4: whether that's some mandarin, whether that's some cut up carrots cue,

594
00:26:00,560 --> 00:26:02,520
Speaker 4: whether you take a box of veggies to snack on

595
00:26:02,520 --> 00:26:04,520
Speaker 4: on the way home in the car. It has to

596
00:26:04,560 --> 00:26:07,399
Speaker 4: have fresh food first and then for me, an ideal

597
00:26:07,480 --> 00:26:11,080
Speaker 4: nutritional macrobalance is about fifteen to twenty grams of protein

598
00:26:11,600 --> 00:26:15,240
Speaker 4: and roughly two hundred calories. So food combinations that fit

599
00:26:15,320 --> 00:26:18,320
Speaker 4: that would be some protein yogurt with some berries and

600
00:26:18,359 --> 00:26:20,960
Speaker 4: maybe a little bit of granola or some nuts. If

601
00:26:20,960 --> 00:26:23,320
Speaker 4: it was a nutbar, it would also include a piece

602
00:26:23,359 --> 00:26:25,600
Speaker 4: of fruit and some cut up veggies. It might be

603
00:26:25,640 --> 00:26:28,560
Speaker 4: a couple of cruskets or corn thins with cottage cheese

604
00:26:29,000 --> 00:26:31,720
Speaker 4: or light yardsberg cheese and tomato on top. So I

605
00:26:31,800 --> 00:26:34,840
Speaker 4: want you to make those snacks into mini meals rather

606
00:26:34,880 --> 00:26:37,000
Speaker 4: than just grabbing a snack pack of cheese and crackers

607
00:26:37,000 --> 00:26:39,520
Speaker 4: and think you good to go. You've got to complete

608
00:26:39,520 --> 00:26:42,560
Speaker 4: it because that will help slow digestion, that will give

609
00:26:42,560 --> 00:26:44,439
Speaker 4: you the dietary fiber that you need to keep you

610
00:26:44,520 --> 00:26:47,560
Speaker 4: full for two three more hours and you'll feel just

611
00:26:47,680 --> 00:26:50,040
Speaker 4: much better. Whereas if you grab a bar, even if

612
00:26:50,080 --> 00:26:52,280
Speaker 4: it's a good bar an hour, lady, you're going to

613
00:26:52,280 --> 00:26:55,119
Speaker 4: be hungry because it doesn't contain that bulk that you

614
00:26:55,160 --> 00:26:58,399
Speaker 4: will get from fresh, natural, unprocessed food, and bars are

615
00:26:58,400 --> 00:27:00,760
Speaker 4: down my list of priority. I sure does someone have

616
00:27:01,200 --> 00:27:04,440
Speaker 4: some yoga with granola and berries or crackers that they

617
00:27:04,480 --> 00:27:06,280
Speaker 4: make with cheese and tomato and make it into a

618
00:27:06,280 --> 00:27:10,119
Speaker 4: proper snack the psychologically you're registered as such as opposed

619
00:27:10,119 --> 00:27:12,560
Speaker 4: to a bar that you barely even notice. So keep

620
00:27:12,600 --> 00:27:14,760
Speaker 4: the bars in your bag for emergencies so it saves

621
00:27:14,800 --> 00:27:16,480
Speaker 4: you from the bacon and egg roll at the kid's

622
00:27:16,480 --> 00:27:18,680
Speaker 4: footy or from getting a chocolate bar on the way

623
00:27:18,720 --> 00:27:21,600
Speaker 4: home when you're starving, and when you can make a

624
00:27:21,640 --> 00:27:24,600
Speaker 4: proper balance snack, and it has to include fresh food.

625
00:27:24,680 --> 00:27:25,359
Speaker 3: That's the rule.

626
00:27:25,920 --> 00:27:27,480
Speaker 1: Love it, and that's really not much I can add

627
00:27:27,480 --> 00:27:30,679
Speaker 1: the Susie, But lately my clients have been loving just

628
00:27:30,720 --> 00:27:32,800
Speaker 1: a bit of protein on some crackers in the afternoon.

629
00:27:32,840 --> 00:27:35,199
Speaker 1: And I know, like you said, Susie, some people like

630
00:27:35,280 --> 00:27:38,040
Speaker 1: opportunity is so powerful because it really does set you

631
00:27:38,119 --> 00:27:40,760
Speaker 1: up so well coming into dinner, but also helping to

632
00:27:40,800 --> 00:27:43,720
Speaker 1: minimize that over snacking after dinner. And I'd rather my

633
00:27:43,800 --> 00:27:46,640
Speaker 1: clients eat more calories and have a properly balanced afternoon

634
00:27:46,680 --> 00:27:48,480
Speaker 1: tea or I think for so many of us, when

635
00:27:48,520 --> 00:27:50,879
Speaker 1: we're trying to lose weight, we go too light, and

636
00:27:50,920 --> 00:27:52,800
Speaker 1: then we get too hungry by dinner. We end up

637
00:27:52,800 --> 00:27:54,960
Speaker 1: snacking up the kid's plate, we end up snacking while

638
00:27:54,960 --> 00:27:57,639
Speaker 1: we're making dinner, then we eat a full plate of dinner,

639
00:27:57,680 --> 00:28:00,480
Speaker 1: and then we have more snacks after dinner. What some

640
00:28:00,520 --> 00:28:02,960
Speaker 1: of my clients have been loving are protein on crackers.

641
00:28:03,040 --> 00:28:04,840
Speaker 1: So whether that be a bit of cottage cheese with

642
00:28:04,880 --> 00:28:07,520
Speaker 1: a bit of tomato and cucumber. We've done some boiled

643
00:28:07,520 --> 00:28:10,119
Speaker 1: eggs and I've got a great recipe on my Instagram.

644
00:28:10,160 --> 00:28:13,040
Speaker 4: Okay, tuna mash well next some men even with a

645
00:28:13,080 --> 00:28:13,960
Speaker 4: little bit of avocado.

646
00:28:14,200 --> 00:28:16,600
Speaker 1: Yeah, lovely, I've got a tuna If you're not a

647
00:28:16,680 --> 00:28:18,320
Speaker 1: huge fan of tuna. I've got a little recipe on

648
00:28:18,359 --> 00:28:21,560
Speaker 1: my Instagram. Or we've done curried egg in lettuce cups.

649
00:28:21,560 --> 00:28:23,520
Speaker 1: That's a really good one too, and adding a little

650
00:28:23,520 --> 00:28:25,879
Speaker 1: bit of flavor to egg even or to tune if

651
00:28:25,880 --> 00:28:27,639
Speaker 1: you don't love it's a bit of Greek yogurt, a

652
00:28:27,680 --> 00:28:29,720
Speaker 1: squeeze of lemon, a little bit of you know, some

653
00:28:29,840 --> 00:28:30,520
Speaker 1: dried deal.

654
00:28:30,880 --> 00:28:33,040
Speaker 2: All of those things can go a really really long way.

655
00:28:33,240 --> 00:28:35,360
Speaker 1: And some of the really great seasoning bases out there

656
00:28:35,400 --> 00:28:37,760
Speaker 1: which are pretty good ingredient wise as well. Mingle is

657
00:28:37,760 --> 00:28:39,880
Speaker 1: one of my favorite brands. They do some great ones

658
00:28:40,160 --> 00:28:42,040
Speaker 1: using a little bit of seasoning to flavor some of

659
00:28:42,080 --> 00:28:44,880
Speaker 1: your protein, like eggs or like tuna. It doesn't everything

660
00:28:44,920 --> 00:28:46,920
Speaker 1: doesn't have to be plain. You can actually make your

661
00:28:46,960 --> 00:28:49,320
Speaker 1: food taste good as well. And like sushiye said, some

662
00:28:49,320 --> 00:28:51,480
Speaker 1: fresh fruits, so that's a really great option to bring in.

663
00:28:51,520 --> 00:28:54,040
Speaker 1: So even a couple of boiled eggs and apple or

664
00:28:54,080 --> 00:28:55,920
Speaker 1: a mandarine, you know, get a bit of that vitamin

665
00:28:56,000 --> 00:28:58,280
Speaker 1: C in for winter as well. So tons and tons

666
00:28:58,280 --> 00:29:00,680
Speaker 1: of good options out there. But as you said, if

667
00:29:00,720 --> 00:29:03,080
Speaker 1: your afternoon to you or your morning tea predominantly comes

668
00:29:03,120 --> 00:29:06,000
Speaker 1: from a packet, you probably need to relook at adding

669
00:29:06,000 --> 00:29:09,760
Speaker 1: a little bit more fresh food on purpose into your diet. Alrighty,

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00:29:09,920 --> 00:29:11,760
Speaker 1: that brings us to the end of another episode for

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00:29:11,880 --> 00:29:14,160
Speaker 1: another week, and as we mentioned at the very start,

672
00:29:14,200 --> 00:29:16,440
Speaker 1: please go and check out and support our brand new

673
00:29:16,520 --> 00:29:19,200
Speaker 1: range of hot chocolate's Our Rest and Our Glow, which

674
00:29:19,200 --> 00:29:22,120
Speaker 1: are found at design Bydietitians dot com. We can't thank

675
00:29:22,120 --> 00:29:24,480
Speaker 1: you guys enough, and we hope that you just love

676
00:29:24,520 --> 00:29:26,720
Speaker 1: them as much as we do. We're absolutely obsessed, so

677
00:29:26,720 --> 00:29:29,120
Speaker 1: we know that winter's nearly over and we do apologize,

678
00:29:29,160 --> 00:29:31,000
Speaker 1: but you know what the best thing is, particularly if

679
00:29:31,000 --> 00:29:33,160
Speaker 1: you work at air Con, you can have hot chocolate

680
00:29:33,320 --> 00:29:35,880
Speaker 1: all year round. And if you're listening from somewhere overseas,

681
00:29:36,040 --> 00:29:38,000
Speaker 1: we hope that we're able to bring you our Design

682
00:29:38,080 --> 00:29:41,440
Speaker 1: by a Dietitian's range overseas very soon as well. Thank

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00:29:41,480 --> 00:29:43,000
Speaker 1: you so much for listening and we will catch you

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00:29:43,040 --> 00:29:44,560
Speaker 1: all in next week's episode.

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00:29:44,720 --> 00:29:45,440
Speaker 3: Have it great weeks,