1 00:00:00,480 --> 00:00:03,480 Speaker 1: Do you love bread, or more specifically, do you love 2 00:00:03,600 --> 00:00:06,640 Speaker 1: sour dough? Bread? Whether you love nothing more than buying 3 00:00:06,680 --> 00:00:09,960 Speaker 1: a fresh low of crunchy sour dough, or even still 4 00:00:10,000 --> 00:00:13,200 Speaker 1: making your own from scratch after COVID. Let's be honest, 5 00:00:13,240 --> 00:00:16,120 Speaker 1: it's a delicious smell and taste that is hard to beach. 6 00:00:16,760 --> 00:00:19,080 Speaker 1: What may come as a surprise, though, is that not 7 00:00:19,160 --> 00:00:22,160 Speaker 1: all sour dough is equal, and nor is it always 8 00:00:22,200 --> 00:00:23,960 Speaker 1: as healthy as we may think it is. 9 00:00:24,480 --> 00:00:26,840 Speaker 2: Hi. I'm Susie Burrow and Emile and Water and we 10 00:00:26,920 --> 00:00:27,320 Speaker 2: bring you. 11 00:00:27,280 --> 00:00:29,880 Speaker 1: The Nutrition Couch, the bi weekly podcast that keeps you 12 00:00:30,000 --> 00:00:32,080 Speaker 1: up to date on everything you need to know in 13 00:00:32,080 --> 00:00:35,920 Speaker 1: the world of nutrition, as well as the rundown on sourdough. Today, 14 00:00:36,000 --> 00:00:37,720 Speaker 1: Lean and I are going to take a closer look 15 00:00:37,720 --> 00:00:40,680 Speaker 1: at some brand new research on nuts, which may mean 16 00:00:40,680 --> 00:00:42,600 Speaker 1: that you can enjoy them a little bit more freely 17 00:00:42,640 --> 00:00:45,680 Speaker 1: than you have considered. And our listener question is all 18 00:00:45,720 --> 00:00:49,480 Speaker 1: about family functions and the feeders that you may find there. 19 00:00:50,040 --> 00:00:52,120 Speaker 1: But to get us going, leanne, I know you love 20 00:00:52,120 --> 00:00:54,160 Speaker 1: a bit of cheeky sour dough. Do you actually make 21 00:00:54,200 --> 00:00:55,319 Speaker 1: your own or do you buy it? 22 00:00:55,400 --> 00:00:56,920 Speaker 2: You do not make my own, and I never have. 23 00:00:57,040 --> 00:00:59,160 Speaker 2: Even through COVID. People are like, surely you had plenty 24 00:00:59,200 --> 00:01:02,320 Speaker 2: of time. I was, like any dietitian, well most dietitians 25 00:01:02,400 --> 00:01:04,520 Speaker 2: I know, we were the busiest we've been through COVID, 26 00:01:05,160 --> 00:01:06,560 Speaker 2: and so I did not have time to make my 27 00:01:06,560 --> 00:01:08,000 Speaker 2: own sodo or anywhere. 28 00:01:08,120 --> 00:01:10,559 Speaker 1: Well, one of the reasons I wouldn't make sour dough 29 00:01:10,680 --> 00:01:13,840 Speaker 1: is because I'd eat it, like you know what I mean, 30 00:01:14,000 --> 00:01:16,520 Speaker 1: like fresh a loaf of fresh bread. We've all been there, 31 00:01:16,560 --> 00:01:19,120 Speaker 1: even if it's just bakery bread. Like if I buy 32 00:01:19,120 --> 00:01:21,479 Speaker 1: a delicious loaf, like I'll pick at it because it's 33 00:01:21,520 --> 00:01:23,840 Speaker 1: so good. So it's more portion control because if it's 34 00:01:23,840 --> 00:01:25,880 Speaker 1: not in the house, you can't eat it. And I 35 00:01:25,920 --> 00:01:28,760 Speaker 1: would struggle with a fresh loaf in my home to 36 00:01:28,800 --> 00:01:30,880 Speaker 1: not eat way too much of it. So, you know, 37 00:01:30,920 --> 00:01:32,800 Speaker 1: I think it's a nice hobby. But I'll often say 38 00:01:32,800 --> 00:01:35,039 Speaker 1: that to clients of mine who want to bake. They 39 00:01:35,080 --> 00:01:37,440 Speaker 1: may see something that we've posted on Instagram and they'll 40 00:01:37,440 --> 00:01:39,039 Speaker 1: be like, can I have those muffins or if I 41 00:01:39,040 --> 00:01:41,480 Speaker 1: can have that banana bread, and I have to. I 42 00:01:41,480 --> 00:01:43,440 Speaker 1: don't have to, but I put it on because people 43 00:01:43,480 --> 00:01:46,480 Speaker 1: love baked goods on Instagram. But for my clients, I 44 00:01:46,480 --> 00:01:48,480 Speaker 1: don't want them making a whole loaf of something because 45 00:01:48,480 --> 00:01:50,320 Speaker 1: who's going to eat it all? And sometimes I'll point 46 00:01:50,360 --> 00:01:52,200 Speaker 1: that out and they're like, yeah, you're right. So I 47 00:01:52,240 --> 00:01:54,920 Speaker 1: think that's a fine line between you know, enjoying from 48 00:01:54,960 --> 00:01:58,560 Speaker 1: homemade goodies and not setting yourself up for overeating, particularly 49 00:01:58,600 --> 00:02:01,040 Speaker 1: if the goal at a particular time is weight control 50 00:02:01,080 --> 00:02:04,040 Speaker 1: or fat loss. And if you are a baker of 51 00:02:04,040 --> 00:02:05,960 Speaker 1: any kind, I guess i'd encouraged you to kind of 52 00:02:06,000 --> 00:02:08,680 Speaker 1: freeze it so you're not tempting yourself too much. I 53 00:02:08,720 --> 00:02:10,440 Speaker 1: digress because we're going to come back to Saljo in 54 00:02:10,440 --> 00:02:12,919 Speaker 1: a second, because we wanted to talk about some new 55 00:02:13,000 --> 00:02:15,320 Speaker 1: research that actually came out at the end of last year. 56 00:02:15,880 --> 00:02:18,080 Speaker 1: And in the world of nutrition, you know, there's a 57 00:02:18,160 --> 00:02:20,600 Speaker 1: lot of headlines that come up time and time again, 58 00:02:20,680 --> 00:02:23,040 Speaker 1: you know, if you want to talk about diets or 59 00:02:23,160 --> 00:02:25,760 Speaker 1: fads or things that come up in the media, but 60 00:02:25,880 --> 00:02:30,680 Speaker 1: we don't actually get really hardcore research that often that 61 00:02:30,840 --> 00:02:33,959 Speaker 1: is kind of new and exciting because you know, science 62 00:02:34,000 --> 00:02:37,520 Speaker 1: takes a lot of time, it's very expensive. Sometimes it's 63 00:02:37,560 --> 00:02:40,320 Speaker 1: industry sponsored, so that's you know, questionable in terms of 64 00:02:40,400 --> 00:02:44,079 Speaker 1: if it's untainted or not biased. So this was really 65 00:02:44,120 --> 00:02:47,760 Speaker 1: fascinating and it was came out in a food processing paper, 66 00:02:48,600 --> 00:02:52,760 Speaker 1: and it found that when we look at the nutritionals 67 00:02:52,760 --> 00:02:55,480 Speaker 1: on a product, so for example, you might buy a 68 00:02:55,520 --> 00:02:58,160 Speaker 1: packet of nuts in the supermarket or a nutbar. Now, 69 00:02:58,320 --> 00:03:03,880 Speaker 1: those numbers are often coming from databases, and the databases 70 00:03:03,919 --> 00:03:07,960 Speaker 1: can be quite old. Indeed, the energy calculation equations that 71 00:03:07,960 --> 00:03:10,160 Speaker 1: we use to calculate metabolic rate can be a little 72 00:03:10,160 --> 00:03:12,079 Speaker 1: bit out of date. They may have been performed on you, 73 00:03:12,320 --> 00:03:14,560 Speaker 1: six fit males in the fifties, you know, So it's 74 00:03:14,560 --> 00:03:17,240 Speaker 1: sort of we extrapolate a lot of data. And that's 75 00:03:17,320 --> 00:03:20,000 Speaker 1: very much the same for calculating the nutritionals of food, 76 00:03:20,040 --> 00:03:24,120 Speaker 1: because to truly calculate how much energy is in food, 77 00:03:24,160 --> 00:03:27,240 Speaker 1: you have to do what's called bomb calorimetry, which is 78 00:03:27,360 --> 00:03:30,200 Speaker 1: very old school science, where basically you burn the food 79 00:03:30,240 --> 00:03:33,240 Speaker 1: and see how much energy is produced and then measure it. Now, 80 00:03:33,480 --> 00:03:35,880 Speaker 1: the food companies don't go and do bomb calorimetry when 81 00:03:35,880 --> 00:03:39,840 Speaker 1: they're calculating nutritional panels. They're using databases because that's kind 82 00:03:39,840 --> 00:03:42,560 Speaker 1: of pure science. Now, you can certainly check those numbers 83 00:03:42,560 --> 00:03:44,880 Speaker 1: if you were a scientist and had a lab and 84 00:03:44,920 --> 00:03:46,760 Speaker 1: you wanted to check things. You could put them all through, 85 00:03:47,000 --> 00:03:49,440 Speaker 1: but it's really expensive to do that, so we just 86 00:03:49,560 --> 00:03:51,960 Speaker 1: generally use old school tables that are coming back that 87 00:03:52,040 --> 00:03:54,480 Speaker 1: may have been based on numbers which were performed many, 88 00:03:54,520 --> 00:03:57,120 Speaker 1: many years ago. And so what their latest research has 89 00:03:57,160 --> 00:04:00,080 Speaker 1: found is that it appears that tree nuts, as well 90 00:04:00,240 --> 00:04:04,440 Speaker 1: peanuts which actually alleg you actually contain a peder, contains 91 00:04:04,440 --> 00:04:08,400 Speaker 1: significantly less energy than a traditional nutrition label may imply. 92 00:04:09,000 --> 00:04:12,920 Speaker 1: And the research is that when we actually consume nuts themselves, 93 00:04:13,280 --> 00:04:15,800 Speaker 1: we don't absorb a lot of that energy. So even 94 00:04:15,800 --> 00:04:18,279 Speaker 1: though it might say on a nutrition label, for example, 95 00:04:18,600 --> 00:04:21,359 Speaker 1: thirty grams of nuts contain one hundred and eighty calories, 96 00:04:21,839 --> 00:04:24,920 Speaker 1: what they're understanding about physiology is the way the nuts 97 00:04:24,960 --> 00:04:26,640 Speaker 1: are broken down in the body and the way the 98 00:04:26,760 --> 00:04:29,200 Speaker 1: cell wall of those nuts is that a lot of 99 00:04:29,240 --> 00:04:31,640 Speaker 1: that is actually excreedom. So the nuts that we once 100 00:04:31,720 --> 00:04:33,719 Speaker 1: thought or would described as giving us, say, one hundred 101 00:04:33,720 --> 00:04:36,440 Speaker 1: and eighty calories, may only give us It's about twenty 102 00:04:36,440 --> 00:04:40,360 Speaker 1: five percent less across the different types of nuts. So 103 00:04:41,000 --> 00:04:43,560 Speaker 1: I think almonds came in at twenty three percent less 104 00:04:43,920 --> 00:04:47,679 Speaker 1: something to look now, arm's twenty six percent less walnuts 105 00:04:47,720 --> 00:04:50,599 Speaker 1: and cashu's twenty two percent less and so cash's fourteen 106 00:04:50,600 --> 00:04:53,719 Speaker 1: percent less. So it's quite a significant amount of calories 107 00:04:53,920 --> 00:04:56,719 Speaker 1: because if you are you know, we're giving recommendations for 108 00:04:56,760 --> 00:04:59,120 Speaker 1: someone to say, look, your nuts have got two hundred 109 00:04:59,160 --> 00:05:01,479 Speaker 1: calories and you're only absorbing about one fifty of those. 110 00:05:01,520 --> 00:05:03,440 Speaker 1: It does add up over time. So it was quite 111 00:05:03,920 --> 00:05:07,520 Speaker 1: interesting science, you know, looking at the nutrition of whole 112 00:05:07,520 --> 00:05:10,520 Speaker 1: food in particular. But also for me a good reminder 113 00:05:10,560 --> 00:05:14,679 Speaker 1: Lyne that always nutritional labels are a rough guide only 114 00:05:14,920 --> 00:05:17,200 Speaker 1: because there are these kinds of inaccuracies that come, and 115 00:05:17,240 --> 00:05:20,599 Speaker 1: there's also individual differences. There's even individual differences in the 116 00:05:20,600 --> 00:05:23,200 Speaker 1: type of nuts you have. So a nut that is 117 00:05:23,240 --> 00:05:26,359 Speaker 1: already broken down more or breaks down in your mouth easily, 118 00:05:26,720 --> 00:05:29,640 Speaker 1: so a crunchy nut you'll absorb more of those calories 119 00:05:29,640 --> 00:05:31,440 Speaker 1: than a softer nut that you don't chew as much. 120 00:05:31,480 --> 00:05:33,320 Speaker 1: So that's how specific it is when it comes to 121 00:05:33,360 --> 00:05:35,919 Speaker 1: the science. But yeah, I just thought it was interesting 122 00:05:35,960 --> 00:05:38,599 Speaker 1: because we know that very few Australians get the recommended 123 00:05:38,640 --> 00:05:40,360 Speaker 1: serve of thirty grams of nuts a day. I think 124 00:05:40,360 --> 00:05:42,919 Speaker 1: it's less than one in ten. We know that a 125 00:05:43,480 --> 00:05:45,880 Speaker 1: daily serve of mixed nuts is associated with the reduced 126 00:05:45,960 --> 00:05:48,320 Speaker 1: risk of heart disease and a number of disease states. 127 00:05:48,680 --> 00:05:51,359 Speaker 1: They don't appear to be associated with weight gain, so 128 00:05:51,400 --> 00:05:53,640 Speaker 1: people often think they're hind in fat when the research 129 00:05:53,680 --> 00:05:55,480 Speaker 1: does not show that. It shows that people who consume 130 00:05:55,560 --> 00:05:58,040 Speaker 1: nuts regularly actually have lower body weights than those who don't. 131 00:05:58,440 --> 00:05:59,960 Speaker 1: And yeah, I just thought this was a kirky little 132 00:06:00,040 --> 00:06:02,560 Speaker 1: piece of research that we've found that, Yeah, it appears 133 00:06:02,560 --> 00:06:05,760 Speaker 1: that we absorb about twenty five percent less calories that 134 00:06:05,839 --> 00:06:07,480 Speaker 1: come out of eating nuts than we once thought. 135 00:06:07,800 --> 00:06:09,960 Speaker 2: And I think it's interesting because you know, we've always 136 00:06:10,000 --> 00:06:12,520 Speaker 2: said nutrition is a science, and this just shows us 137 00:06:12,560 --> 00:06:16,760 Speaker 2: the science behind a lot about nutrition topics and studies. 138 00:06:16,920 --> 00:06:20,200 Speaker 2: Whereas people who don't understand the science will just say, hey, 139 00:06:20,320 --> 00:06:23,080 Speaker 2: use my fitness power tracking, Macro's tracking calories, scan your 140 00:06:23,080 --> 00:06:25,719 Speaker 2: food labels in like most you know, personal trainers without 141 00:06:25,720 --> 00:06:29,000 Speaker 2: the scientific degrees actually do. And that's why clients actually 142 00:06:29,080 --> 00:06:31,960 Speaker 2: really struggle to get those results long term. So it's 143 00:06:31,960 --> 00:06:35,520 Speaker 2: really interesting because the atwater system, which is what we've 144 00:06:35,600 --> 00:06:38,200 Speaker 2: used here in Australia for you know, well over one 145 00:06:38,240 --> 00:06:41,520 Speaker 2: hundred years, is what food companies use to measure and 146 00:06:41,640 --> 00:06:45,240 Speaker 2: mandate their food labels. Now, this atwater system, as you said, 147 00:06:45,360 --> 00:06:47,800 Speaker 2: has been around for a very very long time, and 148 00:06:47,960 --> 00:06:50,440 Speaker 2: a lot of the time it's just measured the direct 149 00:06:50,560 --> 00:06:53,520 Speaker 2: energy that a food gives out. But the research is 150 00:06:53,520 --> 00:06:56,680 Speaker 2: really showing us now it doesn't take into account how 151 00:06:56,680 --> 00:07:00,120 Speaker 2: our body actually metabolizes that food. So, yes, nuts they 152 00:07:00,200 --> 00:07:02,800 Speaker 2: have a certain amount of killo duels or calories in them, 153 00:07:03,000 --> 00:07:05,960 Speaker 2: But how your body actually metabolizes that is very different, 154 00:07:06,120 --> 00:07:08,400 Speaker 2: and in something with some amounts of fiber in it, 155 00:07:08,400 --> 00:07:11,200 Speaker 2: things like nuts as an example, that the fat portion 156 00:07:11,320 --> 00:07:13,640 Speaker 2: of the nut, as you said, in the fibrous cell wall, 157 00:07:13,840 --> 00:07:15,920 Speaker 2: it's kind of like locked up or bound up in 158 00:07:15,960 --> 00:07:18,520 Speaker 2: the fiber in the wall, so the body can't actually 159 00:07:18,560 --> 00:07:20,320 Speaker 2: access all of that fat, and a lot of it 160 00:07:20,360 --> 00:07:23,600 Speaker 2: actually passes through and is excreted out. So nuts are 161 00:07:23,640 --> 00:07:25,600 Speaker 2: something that you know, both of us working in the 162 00:07:25,600 --> 00:07:27,960 Speaker 2: fat lost space as fat loss dietitians, we love. We 163 00:07:28,040 --> 00:07:31,160 Speaker 2: recommend them to our clients. Of course we're recommending. I 164 00:07:31,200 --> 00:07:34,360 Speaker 2: generally recommend either natural or raw roasted. I don't you know, 165 00:07:34,360 --> 00:07:37,280 Speaker 2: we're not going to be recommending honey roasted cashews and 166 00:07:37,560 --> 00:07:40,400 Speaker 2: caramelized almonds or anything like that. Sure have them as 167 00:07:40,440 --> 00:07:43,040 Speaker 2: a treat, but not on a daily basis. But you're right, 168 00:07:43,120 --> 00:07:46,239 Speaker 2: people do fear things like nuts because they are high calorie. 169 00:07:46,440 --> 00:07:49,200 Speaker 2: So this is really exciting research to really help people 170 00:07:49,280 --> 00:07:52,000 Speaker 2: have a better well rounded diet because the fats in 171 00:07:52,000 --> 00:07:55,160 Speaker 2: them are incredibly healthful for us, and also you know, 172 00:07:55,160 --> 00:07:57,520 Speaker 2: they have great amounts of protein, great amounts of fiber, 173 00:07:57,560 --> 00:08:00,400 Speaker 2: they count as plant points, they you know, positively impact 174 00:08:00,400 --> 00:08:03,080 Speaker 2: our gut health long term. But I will just say 175 00:08:03,120 --> 00:08:06,080 Speaker 2: that that research is really depending on the nut. As 176 00:08:06,080 --> 00:08:08,480 Speaker 2: you said, it's almonds at twenty six percent, walnuts at 177 00:08:08,480 --> 00:08:11,200 Speaker 2: twenty two percent, and cashews at fourteen percent, So it's 178 00:08:11,240 --> 00:08:13,520 Speaker 2: not all nuts, and also it's not all of them 179 00:08:13,520 --> 00:08:16,560 Speaker 2: are automatically twenty five percent less. But I do think 180 00:08:16,560 --> 00:08:18,600 Speaker 2: it's important, and we've had this discussion on the potty 181 00:08:18,640 --> 00:08:22,360 Speaker 2: before that food labels can be off by about twenty percent, 182 00:08:22,600 --> 00:08:24,640 Speaker 2: and this research, if you look at the average of 183 00:08:24,680 --> 00:08:27,520 Speaker 2: those three nuts, it's probably just under twenty percent. So 184 00:08:27,560 --> 00:08:30,400 Speaker 2: it's a good reminder that we can't just take everything 185 00:08:30,400 --> 00:08:32,079 Speaker 2: with a grain of salt. If you're eating food and 186 00:08:32,120 --> 00:08:34,520 Speaker 2: you're just scanning all of your labels into my fitness 187 00:08:34,559 --> 00:08:37,560 Speaker 2: Pal and you're not getting those results twenty percent difference 188 00:08:37,640 --> 00:08:39,760 Speaker 2: is what it could actually take or what food companies 189 00:08:39,800 --> 00:08:43,840 Speaker 2: are allowed that variability when they're actually reporting their food products. 190 00:08:43,880 --> 00:08:46,560 Speaker 2: Because a lot of those systems that we're using in 191 00:08:46,640 --> 00:08:48,880 Speaker 2: terms of measuring the calorie and the energy density of 192 00:08:48,920 --> 00:08:51,360 Speaker 2: food is so old and can be so outdated, they've 193 00:08:51,400 --> 00:08:53,440 Speaker 2: given themselves like a bat of a twenty percent buffer, 194 00:08:53,480 --> 00:08:56,000 Speaker 2: which this research shows us fits in there perfectly. 195 00:08:56,360 --> 00:08:57,920 Speaker 1: Yeah, and I should make that point. When I was 196 00:08:58,000 --> 00:09:00,240 Speaker 1: doing the intro, sort of did indicate that some it 197 00:09:00,280 --> 00:09:02,760 Speaker 1: was a measurement error, and that is indeed a possible 198 00:09:02,800 --> 00:09:05,640 Speaker 1: cause of error on labels just because of the equations 199 00:09:05,640 --> 00:09:07,800 Speaker 1: are used, but in this instance it's not that as such. 200 00:09:08,040 --> 00:09:11,240 Speaker 1: The calorimetry does show that that nuts contain that energy, 201 00:09:11,520 --> 00:09:14,440 Speaker 1: and the discrepancy here is that we don't necessarily absorb it. 202 00:09:14,480 --> 00:09:16,160 Speaker 1: So it's a little bit different from some of the 203 00:09:16,200 --> 00:09:19,319 Speaker 1: other differences. But it also reminds me leand that I've 204 00:09:19,320 --> 00:09:20,880 Speaker 1: got quite a few of my clients who will eat 205 00:09:20,960 --> 00:09:23,440 Speaker 1: very much according to what they're told to eat, particularly 206 00:09:23,440 --> 00:09:25,880 Speaker 1: when they're getting back in touch with their hunger qes. 207 00:09:25,960 --> 00:09:28,959 Speaker 1: So you know, they're thinking, I'm allowed to eat this 208 00:09:29,679 --> 00:09:33,440 Speaker 1: and that's where a little bit is a learning process 209 00:09:33,440 --> 00:09:35,640 Speaker 1: of getting in touch with your body to understand actually 210 00:09:35,640 --> 00:09:38,439 Speaker 1: also how you feel, because it's not an exact science, 211 00:09:38,440 --> 00:09:40,120 Speaker 1: and we have to always combine what we know from 212 00:09:40,160 --> 00:09:43,640 Speaker 1: the science in theory as well as then physiologically how 213 00:09:43,679 --> 00:09:47,520 Speaker 1: you're reacting because everyone will experience, you know, their appetitele 214 00:09:47,760 --> 00:09:49,960 Speaker 1: their hunger differently on a day to day basis, and 215 00:09:50,000 --> 00:09:52,360 Speaker 1: so also getting in touch with how you're feeling after 216 00:09:52,400 --> 00:09:54,720 Speaker 1: eating a particular food and whether it's satisfying is part 217 00:09:54,760 --> 00:09:56,760 Speaker 1: of it. We can't just eat according to an equation. 218 00:09:56,920 --> 00:09:59,320 Speaker 1: It's unfortunately a bit more complicated than that, and that's 219 00:09:59,360 --> 00:10:00,720 Speaker 1: why it's a bit of an art as well as 220 00:10:00,720 --> 00:10:02,320 Speaker 1: a science when it comes to dietetics. 221 00:10:02,800 --> 00:10:05,720 Speaker 2: I love that. And then moving on to my favorite 222 00:10:05,760 --> 00:10:08,520 Speaker 2: type of bread a sourdough. So this was a little 223 00:10:08,520 --> 00:10:11,480 Speaker 2: bit of an interesting client case study where you had 224 00:10:11,480 --> 00:10:13,280 Speaker 2: a client seas who came to you who was eating 225 00:10:13,320 --> 00:10:15,720 Speaker 2: a lot of sourdough and big portions because they just 226 00:10:16,000 --> 00:10:18,080 Speaker 2: I think Sodo has one of those I guess health 227 00:10:18,120 --> 00:10:20,280 Speaker 2: halos attached to it. We think it's the best type 228 00:10:20,280 --> 00:10:23,400 Speaker 2: of bread, it's healthiest, it's always promoted, but why is that? 229 00:10:23,480 --> 00:10:25,160 Speaker 2: Sowa's a lott to be a really good time to 230 00:10:25,160 --> 00:10:27,480 Speaker 2: have a bit of a discussion about how is sourdo 231 00:10:27,600 --> 00:10:30,640 Speaker 2: actually made, what makes it a better type of bread? 232 00:10:30,800 --> 00:10:33,760 Speaker 2: And is all sourdo the same? So, I guess when 233 00:10:33,760 --> 00:10:37,520 Speaker 2: you're thinking about traditional like loaves of bread in the supermarket, 234 00:10:37,600 --> 00:10:39,880 Speaker 2: most of that's using some type of baker's yest. It's 235 00:10:39,880 --> 00:10:41,440 Speaker 2: got a bit of flour and it's got some water, 236 00:10:41,679 --> 00:10:43,840 Speaker 2: maybe a bit of salt in, maybe some added minerals 237 00:10:43,840 --> 00:10:47,680 Speaker 2: like folic acid as an example. Sourdough actually is made. 238 00:10:48,120 --> 00:10:52,360 Speaker 2: This is you know, Age's old process, which basically sees 239 00:10:52,400 --> 00:10:55,920 Speaker 2: you start with a startup culture. So this culture over 240 00:10:56,000 --> 00:10:59,160 Speaker 2: time ferments and it forments with the naturally occurring sugars 241 00:10:59,160 --> 00:11:01,720 Speaker 2: in the dough, and you sort of have to feed 242 00:11:01,720 --> 00:11:03,719 Speaker 2: that culture every couple of hours, don't you know. It 243 00:11:03,800 --> 00:11:06,000 Speaker 2: sort of allows the dough to rise like that. 244 00:11:07,280 --> 00:11:10,040 Speaker 1: It's so random because you've got to like feed it 245 00:11:10,160 --> 00:11:11,960 Speaker 1: up and keep it alive, it's like. 246 00:11:11,960 --> 00:11:13,719 Speaker 2: And then it doubles in size and doubles in side. 247 00:11:13,720 --> 00:11:15,600 Speaker 2: You're gonna keep it nice and warm as well, don't 248 00:11:15,640 --> 00:11:20,160 Speaker 2: you So that's how traditional traditional soado is made, and 249 00:11:20,200 --> 00:11:22,400 Speaker 2: it generally will take anywhere from sort of like eight 250 00:11:22,440 --> 00:11:25,040 Speaker 2: to twenty four hours. So a really good quality sourdo 251 00:11:25,400 --> 00:11:27,240 Speaker 2: isn't made instantly. It's not just kind of like the 252 00:11:27,240 --> 00:11:29,520 Speaker 2: dose needed together, it's popped in the oven and it's done. 253 00:11:29,720 --> 00:11:32,440 Speaker 2: It really does take time to ferment, so a lot 254 00:11:32,480 --> 00:11:36,240 Speaker 2: of these properly made sourdough loaves can be quite expensive. 255 00:11:36,280 --> 00:11:38,920 Speaker 2: You know, I'm talking eight, ten, twelve dollars for a loaf, 256 00:11:39,000 --> 00:11:41,520 Speaker 2: because it does take a lot of time to actually 257 00:11:41,520 --> 00:11:43,800 Speaker 2: get to the point where that startup culture has grown 258 00:11:43,880 --> 00:11:46,040 Speaker 2: and fermented and you know, doubled in size and then 259 00:11:46,080 --> 00:11:48,079 Speaker 2: it can be baked. So I think the key thing 260 00:11:48,120 --> 00:11:50,319 Speaker 2: to remember is that a lot of the benefits are 261 00:11:50,320 --> 00:11:53,800 Speaker 2: coming from that good quality starter culture. And also in 262 00:11:53,880 --> 00:11:57,760 Speaker 2: terms of the sourdough loaves, it's about the ingredients as well. 263 00:11:57,840 --> 00:12:00,880 Speaker 2: So you were you found some interesting recent that basically 264 00:12:00,920 --> 00:12:03,760 Speaker 2: said that you can kind of cheat to make a sourdo, 265 00:12:04,160 --> 00:12:06,439 Speaker 2: And in terms of a lot of the supermarkets, they 266 00:12:06,480 --> 00:12:09,000 Speaker 2: will have sourdo loaves that aren't made in the traditional 267 00:12:09,040 --> 00:12:11,440 Speaker 2: way with the fermented culture to start with. And if 268 00:12:11,480 --> 00:12:13,120 Speaker 2: you look at the ingredients, if you've got a ton 269 00:12:13,160 --> 00:12:16,040 Speaker 2: of ingredients in your soado. If it's like commercial years 270 00:12:16,080 --> 00:12:19,920 Speaker 2: absorbing acid, yogurt, vinegar, these are actually signs that the 271 00:12:19,960 --> 00:12:23,040 Speaker 2: sourdough isn't authentic. They're just trying to mimic the soundo 272 00:12:23,200 --> 00:12:27,400 Speaker 2: making process. Traditional sourdo should be made fermented over many 273 00:12:27,440 --> 00:12:31,840 Speaker 2: hours and should ideally just have three basic ingredients flour, water, salt, 274 00:12:32,000 --> 00:12:34,679 Speaker 2: and then you start a culture together. So that's basically 275 00:12:34,760 --> 00:12:36,400 Speaker 2: a real trick to see if your sourd or is 276 00:12:36,480 --> 00:12:39,680 Speaker 2: authentic or not, is as minimal ingredients as possible. And 277 00:12:39,679 --> 00:12:41,800 Speaker 2: then when I always cut into the loaves, you want 278 00:12:41,800 --> 00:12:43,960 Speaker 2: to see those big air pockets and the loaves like 279 00:12:44,000 --> 00:12:45,800 Speaker 2: you always want to see those big kind of air 280 00:12:45,840 --> 00:12:48,199 Speaker 2: bubbles when you're cutting through it. Again, for me, that's 281 00:12:48,240 --> 00:12:51,200 Speaker 2: a proper like a good quality sourdo because it really 282 00:12:51,200 --> 00:12:54,120 Speaker 2: shows that fermentation process where you can get those air 283 00:12:54,120 --> 00:12:56,600 Speaker 2: bubbles through it. Whereas if you're cutting through a sourdough loaf, 284 00:12:56,720 --> 00:12:59,200 Speaker 2: particularly if you're getting something from like you know, coals 285 00:12:59,320 --> 00:13:01,880 Speaker 2: or water or like in a cafe, like I'm thinking 286 00:13:01,840 --> 00:13:04,720 Speaker 2: of those big pieces of breakfast, I rarely ever see 287 00:13:04,720 --> 00:13:07,920 Speaker 2: those bubbles or those you know breaks in the bread 288 00:13:07,960 --> 00:13:08,199 Speaker 2: at all. 289 00:13:08,440 --> 00:13:11,320 Speaker 1: A really good quality sow doo will taste sour as well. 290 00:13:11,360 --> 00:13:13,480 Speaker 1: It will have a very distinct flavor. It will be 291 00:13:13,600 --> 00:13:16,480 Speaker 1: very chewy, it won't be soft in any way. And 292 00:13:16,520 --> 00:13:18,199 Speaker 1: the standout to me, and the reason I wanted to 293 00:13:18,240 --> 00:13:19,720 Speaker 1: talk about it, was that I was looking at some 294 00:13:19,800 --> 00:13:23,520 Speaker 1: clients food diaries over the holidays and just the slice 295 00:13:23,760 --> 00:13:26,880 Speaker 1: size was just enormous, and it prompted me to have 296 00:13:26,920 --> 00:13:30,559 Speaker 1: a conversation that just because sour doough has some health benefits, 297 00:13:30,600 --> 00:13:34,160 Speaker 1: So we know that it controls blood glucose levels better 298 00:13:34,600 --> 00:13:37,920 Speaker 1: than traditional white bread because of that fermentation process. It's 299 00:13:37,920 --> 00:13:40,079 Speaker 1: also got some good fibers which nourish gut health. So 300 00:13:40,120 --> 00:13:43,480 Speaker 1: there's certainly some health benefits, but it doesn't change the 301 00:13:43,520 --> 00:13:46,439 Speaker 1: fact land that it's still got a really high carbohydrate load. 302 00:13:46,920 --> 00:13:48,760 Speaker 1: So if we compare what I would say is the 303 00:13:48,800 --> 00:13:51,959 Speaker 1: gold standard bread, which is a dense, very dense, grainy 304 00:13:52,000 --> 00:13:54,760 Speaker 1: type bread that comes in at about twenty four grams 305 00:13:54,760 --> 00:13:57,480 Speaker 1: of carbohydrate per two slices, and it's already low GI 306 00:13:57,679 --> 00:13:59,680 Speaker 1: plus you get all the benefits of the whole grains 307 00:13:59,679 --> 00:14:02,560 Speaker 1: which spoken about before, in the body, the vitamin E, 308 00:14:02,720 --> 00:14:06,040 Speaker 1: the zinc, the iron, It's filling bigrit vitamins. You know, 309 00:14:06,120 --> 00:14:09,520 Speaker 1: it's the gold standard of bread. Now, a sour dough 310 00:14:10,360 --> 00:14:13,360 Speaker 1: the slices that is sort of a one slice that 311 00:14:13,400 --> 00:14:15,640 Speaker 1: you go and you get your eggs on. That's equivalent 312 00:14:15,640 --> 00:14:18,120 Speaker 1: of at least two slices of regular bread. It's between 313 00:14:18,160 --> 00:14:22,200 Speaker 1: forty and sometimes fifty grams of carbohydrate per slice, which 314 00:14:22,280 --> 00:14:24,760 Speaker 1: is double what you're getting. So even though it might 315 00:14:24,800 --> 00:14:27,560 Speaker 1: have the benefits of a good quality sour dough, you're 316 00:14:27,560 --> 00:14:29,600 Speaker 1: not getting all of the grain health benefits, and you're 317 00:14:29,600 --> 00:14:33,000 Speaker 1: getting a very energy dense carbohydrate. So you're getting a 318 00:14:33,080 --> 00:14:35,400 Speaker 1: lot of fuel going through that let alone if you 319 00:14:35,440 --> 00:14:38,320 Speaker 1: have two of those massive slices. So the benefits for 320 00:14:38,400 --> 00:14:41,000 Speaker 1: me of sour dough don't outweigh the negatives compared to 321 00:14:41,040 --> 00:14:43,720 Speaker 1: not getting the whole grains. Now, of course, then you 322 00:14:43,760 --> 00:14:46,320 Speaker 1: can get whole grain sour dough, you can get ryce 323 00:14:46,320 --> 00:14:48,400 Speaker 1: sour dough, and I would say a million percent they 324 00:14:48,440 --> 00:14:51,680 Speaker 1: are preferable, but you can't take away from the fact 325 00:14:51,680 --> 00:14:54,280 Speaker 1: that they're double the size. So one slice for me 326 00:14:54,320 --> 00:14:57,520 Speaker 1: of sour dough of around kind of loaf is two 327 00:14:57,600 --> 00:15:00,800 Speaker 1: regular slices. You don't need two massive slice of sour dough. 328 00:15:01,160 --> 00:15:03,440 Speaker 1: And to get an idea. You can link it to price. 329 00:15:03,600 --> 00:15:06,320 Speaker 1: You can ask aet a bakery how long the fermentation is, 330 00:15:06,640 --> 00:15:08,680 Speaker 1: because if it's you know, you want the longer the better. 331 00:15:08,760 --> 00:15:12,040 Speaker 1: Really generally you'll pay for a better quality one. But 332 00:15:12,120 --> 00:15:13,800 Speaker 1: if you go to a supermarket and it's in a 333 00:15:13,840 --> 00:15:16,440 Speaker 1: sliced bread and it has sour dough on it, it's 334 00:15:16,480 --> 00:15:18,960 Speaker 1: not the same. It's usually got a sour dough powder, 335 00:15:19,440 --> 00:15:21,760 Speaker 1: so they're claiming it, but there's no regulation around the 336 00:15:21,840 --> 00:15:24,280 Speaker 1: quality of that sour dough, and it's certainly nowhere near 337 00:15:24,320 --> 00:15:27,200 Speaker 1: an Artesian loaf, which as we said, is coming in 338 00:15:27,240 --> 00:15:30,680 Speaker 1: you know, eight ten dollars a loaf and has that 339 00:15:30,840 --> 00:15:34,480 Speaker 1: very distinct flavor and taste. So yeah, you don't kid yourself. 340 00:15:34,800 --> 00:15:38,400 Speaker 1: White sour dough is not overly healthy. It's better than 341 00:15:38,520 --> 00:15:41,440 Speaker 1: baseline white bread. Sure, it's better than Turkish bread or 342 00:15:41,440 --> 00:15:44,200 Speaker 1: Panada kaza, but it's still nowhere near as good as 343 00:15:44,200 --> 00:15:46,600 Speaker 1: a good multi grain or dense grain loaf. And if 344 00:15:46,640 --> 00:15:49,400 Speaker 1: you really love sour dough, invest and get a grain 345 00:15:49,480 --> 00:15:52,119 Speaker 1: or a rye one, because then you're getting still those benefits, 346 00:15:52,400 --> 00:15:54,560 Speaker 1: and still the slices have to be tiny because it's 347 00:15:54,720 --> 00:15:57,320 Speaker 1: very very dense and very easy to bump up your 348 00:15:57,360 --> 00:15:58,880 Speaker 1: carbohydrate and calorie intake. 349 00:15:59,240 --> 00:16:02,160 Speaker 2: You get something with some added flavors in there as well. 350 00:16:02,200 --> 00:16:05,080 Speaker 2: One of my local bakeries makes a rosemary and olive 351 00:16:05,840 --> 00:16:09,000 Speaker 2: traditional saldo and it's delicious. But I will also mention 352 00:16:09,160 --> 00:16:12,000 Speaker 2: that sourdough is something I do recommend for a lot 353 00:16:12,040 --> 00:16:14,800 Speaker 2: of my clients with like sensitive tummies or sensitive guts 354 00:16:15,000 --> 00:16:17,960 Speaker 2: because of that fermentation process, you're naturally getting a lot 355 00:16:18,000 --> 00:16:19,960 Speaker 2: of that extra probotic which is going to help provide 356 00:16:20,000 --> 00:16:22,320 Speaker 2: some good back to you in your gut. But during 357 00:16:22,360 --> 00:16:25,160 Speaker 2: that fermentation process, it actually has been shown to help 358 00:16:25,240 --> 00:16:27,840 Speaker 2: to lower the content of the gluten in the bread. 359 00:16:27,960 --> 00:16:30,360 Speaker 2: So it's definitely not wheat free or gluten free, so 360 00:16:30,400 --> 00:16:32,760 Speaker 2: it's not appropriate for people with Silly Act disease. But 361 00:16:32,800 --> 00:16:35,320 Speaker 2: if you do struggle to digest too much wheat or 362 00:16:35,360 --> 00:16:37,680 Speaker 2: too much gluten, saldo for a lot of people can 363 00:16:37,680 --> 00:16:39,960 Speaker 2: actually be a better option in terms of a bread 364 00:16:40,080 --> 00:16:42,720 Speaker 2: rather than using something like a gluten free bread, because 365 00:16:42,720 --> 00:16:45,440 Speaker 2: that fermentation process does actually just help the body to 366 00:16:45,600 --> 00:16:48,040 Speaker 2: digest some of those you know, starch is a little 367 00:16:48,080 --> 00:16:50,240 Speaker 2: bit easier, So that is I think another reason why 368 00:16:50,240 --> 00:16:52,440 Speaker 2: a lot of people do have it, but as you said, 369 00:16:52,560 --> 00:16:54,720 Speaker 2: some of the benefits it can be outweighed if you're 370 00:16:54,760 --> 00:16:56,480 Speaker 2: just having tons of it and it is more the 371 00:16:56,520 --> 00:16:58,200 Speaker 2: white type. I think if you can go for a 372 00:16:58,240 --> 00:17:01,200 Speaker 2: grainy loaf or a rice is something I typically will 373 00:17:01,200 --> 00:17:03,520 Speaker 2: recommend for my client. Then you're getting some of the 374 00:17:03,520 --> 00:17:06,840 Speaker 2: benefits of the better blood sugar regulation, it's a little 375 00:17:06,840 --> 00:17:09,320 Speaker 2: bit easier to digest, you're getting some of those natural 376 00:17:09,359 --> 00:17:13,240 Speaker 2: probotic activities as well. So Sato is definitely my top 377 00:17:13,280 --> 00:17:15,840 Speaker 2: pick when it comes to breads and my personal favorite. 378 00:17:15,920 --> 00:17:18,640 Speaker 2: But you're right, the quality matters, and it is very 379 00:17:18,720 --> 00:17:21,080 Speaker 2: variable depending on where you're buying it from, when the 380 00:17:21,200 --> 00:17:22,879 Speaker 2: ingredients are actually starting with. 381 00:17:23,640 --> 00:17:25,960 Speaker 1: And what we do. So there's a couple of bakeries 382 00:17:25,960 --> 00:17:29,399 Speaker 1: in Sydney that I sort of prefer. There's one called 383 00:17:29,440 --> 00:17:32,119 Speaker 1: the Sour Dough Bakery that I think is one of 384 00:17:32,160 --> 00:17:34,359 Speaker 1: the best in Sydney. So when I'm going to visit 385 00:17:34,400 --> 00:17:36,800 Speaker 1: my Italians who are big on sort of that very 386 00:17:36,800 --> 00:17:40,000 Speaker 1: good quality bread, I will buy it for them. And 387 00:17:40,080 --> 00:17:42,480 Speaker 1: what they do is each timely end they'll get it 388 00:17:42,520 --> 00:17:45,440 Speaker 1: and they'll slice it really thin and they freeze it 389 00:17:46,000 --> 00:17:48,080 Speaker 1: so they don't sort of use it for a day 390 00:17:48,160 --> 00:17:50,040 Speaker 1: or two and over eat it. They'll you know, really 391 00:17:50,080 --> 00:17:53,320 Speaker 1: preciously manage that loaf, knowing how much it costs, and 392 00:17:53,359 --> 00:17:55,080 Speaker 1: they slice it all up and freeze it, so it 393 00:17:55,160 --> 00:17:57,400 Speaker 1: lasts them a long time for their toast and brashatter 394 00:17:57,480 --> 00:17:59,320 Speaker 1: and things they use it for. But we don't waste it, 395 00:17:59,359 --> 00:18:00,840 Speaker 1: but it means they will, So don't just you know, 396 00:18:01,000 --> 00:18:03,440 Speaker 1: eat it because it's there and it quite expensive, particularly 397 00:18:03,440 --> 00:18:05,359 Speaker 1: at the moment with food budgets. So if you do 398 00:18:05,440 --> 00:18:07,600 Speaker 1: invest in a great loaf, and you know, prefer it, 399 00:18:07,880 --> 00:18:09,400 Speaker 1: as I do. If I'm going to buy a great 400 00:18:09,440 --> 00:18:11,440 Speaker 1: loaf of bread, I will often buy quite like a 401 00:18:11,480 --> 00:18:13,280 Speaker 1: Burk Street bakery so lyad and I think that's a 402 00:18:13,280 --> 00:18:15,440 Speaker 1: great one too myself. We're not sponsored, but just a 403 00:18:15,480 --> 00:18:18,080 Speaker 1: couple of little tips for some of our favorite sourdoughs. 404 00:18:18,440 --> 00:18:20,640 Speaker 1: Again I will if I was more organized, I would 405 00:18:20,640 --> 00:18:22,680 Speaker 1: try and freeze it too, because often you waste them, 406 00:18:22,880 --> 00:18:24,440 Speaker 1: you know, and that can be four or five dollars 407 00:18:24,480 --> 00:18:26,199 Speaker 1: you're throwing out because it goes hard the next day 408 00:18:26,240 --> 00:18:29,399 Speaker 1: because it doesn't necessarily have the preservatives of fresh loaf bread, 409 00:18:29,400 --> 00:18:31,720 Speaker 1: which will keep them for much longer. And that's another 410 00:18:31,760 --> 00:18:34,120 Speaker 1: sign of great quality bread, it doesn't last long, so 411 00:18:34,160 --> 00:18:36,159 Speaker 1: you can get around that by certainly freezing it and 412 00:18:36,160 --> 00:18:37,960 Speaker 1: then using it for toast and not wasting it in 413 00:18:38,000 --> 00:18:41,720 Speaker 1: this current climate where budgets are important, so yeah, that's 414 00:18:41,880 --> 00:18:44,600 Speaker 1: a good way to use that wisely and still enjoy 415 00:18:44,600 --> 00:18:47,920 Speaker 1: your sourdough, but enjoying it in the right amounts. All right, Well, 416 00:18:47,960 --> 00:18:50,480 Speaker 1: for our final topic of today, we actually wanted to 417 00:18:50,520 --> 00:18:52,920 Speaker 1: talk about this before Christmas, but time's got away from us. 418 00:18:53,080 --> 00:18:54,880 Speaker 1: But this is actually something I think LeAnn that comes 419 00:18:54,960 --> 00:18:57,879 Speaker 1: up all the time anyway, whether you're going to your parents' 420 00:18:57,880 --> 00:18:59,639 Speaker 1: house for dinner or to your in laws and your 421 00:18:59,720 --> 00:19:01,879 Speaker 1: mum will cooks for you, or it may be a 422 00:19:01,920 --> 00:19:04,959 Speaker 1: friend who's a bit foody obsessed or an office worker 423 00:19:05,520 --> 00:19:08,000 Speaker 1: and they're always bringing food around. And the question was 424 00:19:08,040 --> 00:19:11,200 Speaker 1: from one of our Instagram followers. And if you don't already, 425 00:19:11,240 --> 00:19:13,080 Speaker 1: we put a lot of our content on the Nutrition 426 00:19:13,240 --> 00:19:16,000 Speaker 1: Couch Facebook and Instagram site, and we also get a 427 00:19:16,040 --> 00:19:19,119 Speaker 1: lot of our questions from you guys and our direct contacts. 428 00:19:19,119 --> 00:19:21,000 Speaker 1: So if you've got comments and things, we do scan 429 00:19:21,119 --> 00:19:23,080 Speaker 1: through those. In Bronte, who helps us a lot with 430 00:19:23,119 --> 00:19:25,440 Speaker 1: the podcast, will always be onto those so feel free 431 00:19:25,440 --> 00:19:27,200 Speaker 1: to send through any topics you'd like us to cover 432 00:19:27,280 --> 00:19:29,959 Speaker 1: in the next year. But the question was around what 433 00:19:30,000 --> 00:19:34,880 Speaker 1: do you do when you're being force fed by your 434 00:19:35,000 --> 00:19:38,080 Speaker 1: family and you're trying to keep your diet on trap 435 00:19:38,440 --> 00:19:40,000 Speaker 1: And I thought this was a great question because it 436 00:19:40,000 --> 00:19:41,560 Speaker 1: does come up all the time, and I think some 437 00:19:41,600 --> 00:19:45,440 Speaker 1: of these behavioral skills will be really relevant. So the 438 00:19:45,480 --> 00:19:49,560 Speaker 1: first tip that I have in terms of that is 439 00:19:49,640 --> 00:19:51,919 Speaker 1: probably a little bit side stepping out. But I always 440 00:19:51,920 --> 00:19:55,159 Speaker 1: think people don't really pay that much attention to what 441 00:19:55,200 --> 00:19:57,320 Speaker 1: you're doing. They'll try and get the food on your plate, 442 00:19:57,600 --> 00:19:59,199 Speaker 1: but they're literally not going to go and force it 443 00:19:59,200 --> 00:20:01,639 Speaker 1: down your throat. Even if you find it's easier to 444 00:20:01,680 --> 00:20:04,040 Speaker 1: say yes but then don't eat it. To me, that's 445 00:20:04,040 --> 00:20:05,600 Speaker 1: one of the easiest ways. You can either give it 446 00:20:05,640 --> 00:20:07,960 Speaker 1: to your partner just you know, play around with it 447 00:20:07,960 --> 00:20:09,520 Speaker 1: a little bit, so even though they might force it 448 00:20:09,560 --> 00:20:12,199 Speaker 1: on there, you ultimately are in control of whether you 449 00:20:12,240 --> 00:20:13,920 Speaker 1: put it in or not. So just keep in mind 450 00:20:13,920 --> 00:20:16,080 Speaker 1: if the path of least resistance is often to take 451 00:20:16,119 --> 00:20:18,959 Speaker 1: it and then to palm it off, or you know, 452 00:20:19,240 --> 00:20:21,240 Speaker 1: take your plate to the kitchen first to the door, 453 00:20:21,240 --> 00:20:24,640 Speaker 1: because sometimes some of those conversations can be really intense 454 00:20:24,640 --> 00:20:26,159 Speaker 1: and you just don't need them to be. So I 455 00:20:26,160 --> 00:20:28,760 Speaker 1: think just sidestepping it is one of my key tips 456 00:20:28,800 --> 00:20:31,240 Speaker 1: when it comes to force feeders and mother in laws 457 00:20:31,240 --> 00:20:34,000 Speaker 1: who maybe go a little bit too heavy on the 458 00:20:34,040 --> 00:20:34,840 Speaker 1: serving sizes. 459 00:20:34,920 --> 00:20:37,280 Speaker 2: Yeah, and I have very similar to that role. I 460 00:20:37,320 --> 00:20:39,400 Speaker 2: was having a conversation with a client just the week 461 00:20:39,440 --> 00:20:42,600 Speaker 2: before actually, and she was saying, I've tried having the conversations. 462 00:20:42,640 --> 00:20:44,959 Speaker 2: I'd let her know, please don't bake for me. And 463 00:20:45,000 --> 00:20:47,879 Speaker 2: I've actually had clients that have diagnosed oilily actacies. And 464 00:20:47,880 --> 00:20:49,920 Speaker 2: it's even harder because people will go out of their 465 00:20:49,960 --> 00:20:51,919 Speaker 2: way to be like, I made you a cake and 466 00:20:51,960 --> 00:20:54,280 Speaker 2: I made it specifically gluten free for you. You have to 467 00:20:54,320 --> 00:20:56,520 Speaker 2: eat it and almost guilt them into eating it because 468 00:20:56,560 --> 00:20:58,560 Speaker 2: they went out of their way to make something gluten 469 00:20:58,600 --> 00:21:01,040 Speaker 2: free for them. So that's even more challenging. And what 470 00:21:01,080 --> 00:21:03,840 Speaker 2: I say, like you just accept a piece and say yep, great. 471 00:21:03,840 --> 00:21:05,920 Speaker 2: If you've had the conversation where you're like, please don't 472 00:21:05,920 --> 00:21:07,960 Speaker 2: do it, and they do it anyway, Like, we're not 473 00:21:08,040 --> 00:21:11,000 Speaker 2: here to ruin relationships or upset people. That's not what 474 00:21:11,040 --> 00:21:13,560 Speaker 2: we want to do. But like you said, just you know, 475 00:21:13,640 --> 00:21:15,080 Speaker 2: have someone and just say, look, I'm letting you know 476 00:21:15,160 --> 00:21:16,879 Speaker 2: I'm not that hungry, but I would love to taste some. 477 00:21:17,000 --> 00:21:19,080 Speaker 2: So can I just have a really small amount and 478 00:21:19,119 --> 00:21:20,800 Speaker 2: then just kind of either use your fingers or a 479 00:21:20,840 --> 00:21:22,480 Speaker 2: knife and fork and pull it apart and cut it 480 00:21:22,480 --> 00:21:25,359 Speaker 2: into little pieces, because it looks like you really tried it, 481 00:21:25,400 --> 00:21:28,240 Speaker 2: if it's kind of like across your plate versus still 482 00:21:28,280 --> 00:21:30,200 Speaker 2: sitting there and like the one piece or the one 483 00:21:30,400 --> 00:21:32,000 Speaker 2: you know section that you got it from. So I 484 00:21:32,080 --> 00:21:34,239 Speaker 2: kind of I'm lucky with me, or as well, I've 485 00:21:34,280 --> 00:21:35,840 Speaker 2: got her and I kind of like pull little bits 486 00:21:35,840 --> 00:21:37,199 Speaker 2: off and give her a little bit, or you know, 487 00:21:37,200 --> 00:21:38,840 Speaker 2: spread it around my plate and it looks like you've 488 00:21:38,840 --> 00:21:41,520 Speaker 2: eaten a lot more than you actually have. Or you know, 489 00:21:41,560 --> 00:21:43,080 Speaker 2: if you've got a little napkin, you can put someone 490 00:21:43,080 --> 00:21:45,800 Speaker 2: in a napkin. We're not here promoting wasting food, but 491 00:21:45,840 --> 00:21:47,960 Speaker 2: I also think that if it's not something that you love, 492 00:21:47,960 --> 00:21:49,960 Speaker 2: and it's not something that's healthy, if someone's baked your 493 00:21:50,040 --> 00:21:52,200 Speaker 2: biscuits or a cake, let's be honest, you're not adding 494 00:21:52,200 --> 00:21:55,000 Speaker 2: anything really healthy into your body. So you can waste 495 00:21:55,040 --> 00:21:56,439 Speaker 2: it into a napkin and waste it into the bin, 496 00:21:56,520 --> 00:21:58,160 Speaker 2: or you can waste it into your body. And that's 497 00:21:58,160 --> 00:22:00,480 Speaker 2: a saying that I heard another dietician saying, I really 498 00:22:00,520 --> 00:22:03,520 Speaker 2: like it because you know, we're not here promoting wasting food. 499 00:22:03,560 --> 00:22:05,400 Speaker 2: But at the same time, if you're putting crap into 500 00:22:05,440 --> 00:22:07,680 Speaker 2: your body, you're kind of wasting it in that perspective 501 00:22:07,720 --> 00:22:10,240 Speaker 2: as well. So here's just another sort of frame of thought. 502 00:22:10,280 --> 00:22:11,919 Speaker 2: I think at this time of year, when there is 503 00:22:12,000 --> 00:22:15,000 Speaker 2: so much food being pushed on us, even after Christmas, 504 00:22:15,040 --> 00:22:16,880 Speaker 2: you know, that kind of food hangs around for many 505 00:22:16,920 --> 00:22:19,040 Speaker 2: weeks after. Its a lot of times where we can't 506 00:22:19,040 --> 00:22:20,960 Speaker 2: catch up with friends or loved ones at Christmas. We're 507 00:22:21,000 --> 00:22:22,960 Speaker 2: doing the cup shops well into January, so it's still 508 00:22:23,000 --> 00:22:26,000 Speaker 2: an issue that's very relevant. But I think, you know, 509 00:22:26,119 --> 00:22:27,800 Speaker 2: kind of breaking it up or pulling it apart in 510 00:22:27,880 --> 00:22:30,399 Speaker 2: your plate can be a good idea. You know, letting 511 00:22:30,400 --> 00:22:32,080 Speaker 2: the host kind of go around give you one and 512 00:22:32,080 --> 00:22:33,800 Speaker 2: then kind of palming it off to someone else can be. 513 00:22:34,080 --> 00:22:36,040 Speaker 2: But use your option or just have a bitle to 514 00:22:36,119 --> 00:22:37,879 Speaker 2: and say thank you, that was so delicious, but I'm 515 00:22:37,920 --> 00:22:39,919 Speaker 2: so full, I just ate before I came, or you know, 516 00:22:40,040 --> 00:22:42,200 Speaker 2: lunch was so good, I really I can't enjoy it now, 517 00:22:42,359 --> 00:22:43,800 Speaker 2: I'm going to put it into a little box and 518 00:22:43,800 --> 00:22:45,920 Speaker 2: take it home for later and really enjoy it later, 519 00:22:46,200 --> 00:22:48,119 Speaker 2: and then whether you do or not, it's completely up 520 00:22:48,160 --> 00:22:48,359 Speaker 2: to you. 521 00:22:48,880 --> 00:22:50,760 Speaker 1: I'm a big fan of the taste don't eat, and 522 00:22:50,760 --> 00:22:53,680 Speaker 1: again I'm not saying it to promote disordered eating or 523 00:22:54,119 --> 00:22:57,199 Speaker 1: food waste, but the reality is we can't eat everything 524 00:22:57,240 --> 00:22:59,240 Speaker 1: that crosses our path, none of us can. 525 00:22:59,320 --> 00:22:59,480 Speaker 2: You know. 526 00:22:59,480 --> 00:23:03,280 Speaker 1: We're energy dense environment where there's always masses of food 527 00:23:03,280 --> 00:23:05,720 Speaker 1: around and we don't move a lot, so we do 528 00:23:05,800 --> 00:23:09,320 Speaker 1: have to have strategies for managing ourselves, particularly in social situations, 529 00:23:09,560 --> 00:23:11,959 Speaker 1: and sometimes it is easier to have it, taste it, 530 00:23:12,000 --> 00:23:13,840 Speaker 1: and then move on, rather than have that I don't 531 00:23:13,840 --> 00:23:15,360 Speaker 1: want it. I don't want it, and end up being 532 00:23:15,400 --> 00:23:18,320 Speaker 1: almost forced it because that is obviously not your issue. 533 00:23:18,320 --> 00:23:20,480 Speaker 1: That's someone else forcing it onto you, which is why 534 00:23:20,480 --> 00:23:22,919 Speaker 1: it's always good I find socially to put food out 535 00:23:22,920 --> 00:23:24,879 Speaker 1: and then people can choose what they want, So I 536 00:23:24,880 --> 00:23:26,800 Speaker 1: think that's a really good way of doing it. I 537 00:23:26,800 --> 00:23:29,720 Speaker 1: think the other thing, particularly when you're going to people's homes, 538 00:23:29,760 --> 00:23:33,360 Speaker 1: so you know, the client, example, goes to the mother 539 00:23:33,400 --> 00:23:35,720 Speaker 1: in laws each week and then finds it's really difficult 540 00:23:35,720 --> 00:23:37,879 Speaker 1: to eat the healthy food. So one of the tricks 541 00:23:37,920 --> 00:23:40,040 Speaker 1: I've always used is if I'm going to someone's home 542 00:23:40,119 --> 00:23:41,639 Speaker 1: that I'm not sure what will be served, or I 543 00:23:41,720 --> 00:23:44,320 Speaker 1: am sort of concerned, like it might be a barbecue 544 00:23:44,760 --> 00:23:46,840 Speaker 1: and you're thinking is there going to be enough salad? 545 00:23:47,040 --> 00:23:50,480 Speaker 1: I always would take with me something that was healthy 546 00:23:50,760 --> 00:23:53,320 Speaker 1: to bulk the meal up. So, for example, in this example, 547 00:23:53,359 --> 00:23:56,200 Speaker 1: you went and in Laurie's Italian and there's always massive 548 00:23:56,200 --> 00:23:58,600 Speaker 1: a pasta and heavy food. I would just make an 549 00:23:58,600 --> 00:24:00,399 Speaker 1: effort to always take my salad as well, so at 550 00:24:00,440 --> 00:24:02,520 Speaker 1: least I can sort of compliment the food. So you 551 00:24:02,560 --> 00:24:04,480 Speaker 1: can sort of take control in that way as well, 552 00:24:04,800 --> 00:24:06,399 Speaker 1: So you're sort of you might have a little bit 553 00:24:06,440 --> 00:24:08,560 Speaker 1: of pasta, but you also have the salad and things 554 00:24:08,600 --> 00:24:10,760 Speaker 1: to bulk up your plate, so you don't end up 555 00:24:10,760 --> 00:24:12,680 Speaker 1: in a situation where all you're eating is the carves 556 00:24:12,720 --> 00:24:14,440 Speaker 1: because you know that's what your mother in law will serve. 557 00:24:14,520 --> 00:24:16,520 Speaker 1: So you're sort of not being a victim of it either. 558 00:24:16,560 --> 00:24:19,040 Speaker 1: You're always taking control and pre emptying what you need 559 00:24:19,359 --> 00:24:20,679 Speaker 1: to make sure it's there, and you don't need to 560 00:24:20,680 --> 00:24:22,040 Speaker 1: be rude, but you don't need to have a massive 561 00:24:22,040 --> 00:24:24,080 Speaker 1: plate of pasta because you can taste it and then 562 00:24:24,080 --> 00:24:26,119 Speaker 1: fill your plate with the salad or vegetables that you 563 00:24:26,240 --> 00:24:27,640 Speaker 1: need to balance out your meal. 564 00:24:27,960 --> 00:24:29,920 Speaker 2: And I love that, and I've had that discussion many 565 00:24:29,920 --> 00:24:32,000 Speaker 2: times with clients as well, and sometimes they say, well, 566 00:24:32,000 --> 00:24:33,879 Speaker 2: I just feel weird bringing your salad, so I soa, 567 00:24:33,880 --> 00:24:35,440 Speaker 2: why don't you bring a salad, a bottle of wine, 568 00:24:35,440 --> 00:24:37,000 Speaker 2: and why don't you bring a salad and a box 569 00:24:37,040 --> 00:24:39,440 Speaker 2: of favorites like bring it as more of big gifts, like, Hey, 570 00:24:39,480 --> 00:24:41,480 Speaker 2: I brought these things to the dinner party, thank you 571 00:24:41,520 --> 00:24:43,280 Speaker 2: so much for having us. Maybe if it is a 572 00:24:43,320 --> 00:24:44,920 Speaker 2: little bit weird that you rock up with your salad 573 00:24:44,960 --> 00:24:47,200 Speaker 2: every week, maybe you just bring a little something extra 574 00:24:47,280 --> 00:24:49,879 Speaker 2: as well. Bring some fresh fruit for dessert, Bring I 575 00:24:49,880 --> 00:24:51,840 Speaker 2: don't know, a fresh loaf of salado with you with 576 00:24:51,880 --> 00:24:54,600 Speaker 2: your fresh salad. You know you find it weird, there 577 00:24:54,600 --> 00:24:56,720 Speaker 2: are ways to get around it. But again, if anyone's 578 00:24:56,920 --> 00:24:59,760 Speaker 2: upset by you bringing your own food, that's on them, 579 00:24:59,800 --> 00:25:02,199 Speaker 2: Like that's an issue that they have, not you. And 580 00:25:02,240 --> 00:25:03,960 Speaker 2: I just think like, if they want you to attend 581 00:25:04,000 --> 00:25:05,879 Speaker 2: their house for dinner every single week and they're not 582 00:25:05,960 --> 00:25:08,120 Speaker 2: willing to provide things that you've asked for, such as 583 00:25:08,119 --> 00:25:10,840 Speaker 2: healthy meals or extra salad. I think you just take 584 00:25:10,840 --> 00:25:12,439 Speaker 2: it upon yourself and bring it and it might be 585 00:25:12,480 --> 00:25:14,240 Speaker 2: awkward for a week or two. But if this is 586 00:25:14,240 --> 00:25:16,760 Speaker 2: something that's happening every single week, guess what, In two 587 00:25:16,840 --> 00:25:18,600 Speaker 2: or three weeks, they'll get over it and they'll be like, oh, 588 00:25:18,640 --> 00:25:20,439 Speaker 2: this is just something that Susie does. She comes with 589 00:25:20,480 --> 00:25:22,960 Speaker 2: her salad, and they'll get over it. They'll adapt to 590 00:25:23,000 --> 00:25:23,560 Speaker 2: it eventually. 591 00:25:23,760 --> 00:25:25,879 Speaker 1: Well, I've just dropped up at my sister's house and 592 00:25:25,920 --> 00:25:28,400 Speaker 1: I've brought a tin of smoked oysters to make sure 593 00:25:28,440 --> 00:25:31,080 Speaker 1: she had them, and a bottle of French champagne. So 594 00:25:31,080 --> 00:25:34,080 Speaker 1: they go taking care of my needs. Land, no salad, insight. 595 00:25:33,960 --> 00:25:36,679 Speaker 2: Exactly, balancing it, love it, balancing. I'd probably rock up 596 00:25:36,680 --> 00:25:38,000 Speaker 2: with some ice cream and some salad. 597 00:25:38,560 --> 00:25:40,119 Speaker 1: She's cutting the salad as I speak. 598 00:25:40,600 --> 00:25:40,959 Speaker 2: All right. 599 00:25:41,280 --> 00:25:42,560 Speaker 1: Yeah, And well that brings us to the end of 600 00:25:42,560 --> 00:25:44,920 Speaker 1: the Nutrition Couch for another Sunday. If you haven't done 601 00:25:44,920 --> 00:25:47,360 Speaker 1: so already, don't forget to subscribe and have us delivered 602 00:25:47,359 --> 00:25:49,720 Speaker 1: twice a week to give you everything that's new in 603 00:25:49,720 --> 00:25:52,720 Speaker 1: the world of nutrition. We have our live event recording 604 00:25:52,760 --> 00:25:56,600 Speaker 1: and also our recently released product guide for the supermarket 605 00:25:56,640 --> 00:26:00,000 Speaker 1: on our website, the nutritioncouch dot com and we will 606 00:26:00,160 --> 00:26:03,600 Speaker 1: you on Wednesday for our regular product review segment. Have 607 00:26:03,640 --> 00:26:04,160 Speaker 1: a great week.