1 00:00:00,440 --> 00:00:03,480 Speaker 1: Do you love bread, or more specifically, do you love 2 00:00:03,600 --> 00:00:04,240 Speaker 1: sour dough? 3 00:00:04,240 --> 00:00:04,560 Speaker 2: Bread? 4 00:00:05,120 --> 00:00:07,440 Speaker 1: Whether you love nothing more than buying a fresh low 5 00:00:07,520 --> 00:00:10,719 Speaker 1: of crunchy sour dough, or even still making your own 6 00:00:10,720 --> 00:00:14,080 Speaker 1: from scratch after COVID. Let's be honest, it's a delicious 7 00:00:14,120 --> 00:00:17,040 Speaker 1: smell and taste that is hard to beach. What may 8 00:00:17,040 --> 00:00:19,840 Speaker 1: come as a surprise, though, is that not all sour 9 00:00:19,880 --> 00:00:22,759 Speaker 1: dough is equal, and nor is it always as healthy 10 00:00:22,800 --> 00:00:23,920 Speaker 1: as we may think it is. 11 00:00:24,440 --> 00:00:26,840 Speaker 2: Hi. I'm Susie Burrow and I'm Leon Wood, and we 12 00:00:26,920 --> 00:00:27,360 Speaker 2: bring you the. 13 00:00:27,400 --> 00:00:30,080 Speaker 1: Nutrition Couch, the bi weekly podcast that keeps you up 14 00:00:30,080 --> 00:00:32,159 Speaker 1: to date on everything you need to know in the 15 00:00:32,159 --> 00:00:35,880 Speaker 1: world of nutrition, as well as the rundown on sourdough. Today, 16 00:00:36,000 --> 00:00:37,839 Speaker 1: LeAnn and I go to take a closer look at 17 00:00:37,840 --> 00:00:40,720 Speaker 1: some brand new research on nuts, which may mean that 18 00:00:40,760 --> 00:00:42,800 Speaker 1: you can enjoy them a little bit more freely than 19 00:00:42,840 --> 00:00:46,040 Speaker 1: you have considered. And our listener question is all about 20 00:00:46,120 --> 00:00:49,480 Speaker 1: family functions and the feeders that you may find there. 21 00:00:50,000 --> 00:00:52,080 Speaker 1: But to get us going leanne, I know you love 22 00:00:52,120 --> 00:00:54,120 Speaker 1: a bit of cheeky sour dough. Do you actually make 23 00:00:54,160 --> 00:00:55,279 Speaker 1: your own or do you buy it? 24 00:00:55,360 --> 00:00:56,920 Speaker 2: You do not make my own, and I never have. 25 00:00:57,000 --> 00:01:00,000 Speaker 2: Even through COVID, people are surely you had plenty of time. 26 00:01:00,400 --> 00:01:02,600 Speaker 2: I was, like any dietitian, well most dietitians I know, 27 00:01:02,640 --> 00:01:05,360 Speaker 2: we were the busiest we've been through COVID, and so 28 00:01:05,440 --> 00:01:07,080 Speaker 2: I did not have time to make my own sodo 29 00:01:07,400 --> 00:01:07,960 Speaker 2: or anywhere. 30 00:01:08,080 --> 00:01:10,560 Speaker 1: Well, one of the reasons I wouldn't make sour dough 31 00:01:10,640 --> 00:01:13,800 Speaker 1: is because I'd eat it, like you know what I mean, 32 00:01:13,959 --> 00:01:16,520 Speaker 1: like fresh a loaf of fresh bread. We've all been there, 33 00:01:16,560 --> 00:01:19,080 Speaker 1: even if it's just bakery bread. Like if I buy 34 00:01:19,080 --> 00:01:21,479 Speaker 1: a delicious loaf, like I'll pick at it because it's 35 00:01:21,480 --> 00:01:23,840 Speaker 1: so good. So it's more portion control because if it's 36 00:01:23,840 --> 00:01:25,840 Speaker 1: not in the house, you can't eat it. And I 37 00:01:25,880 --> 00:01:28,720 Speaker 1: would struggle with a fresh loaf in my home to 38 00:01:28,760 --> 00:01:30,880 Speaker 1: not eat way too much of it. So, you know, 39 00:01:30,880 --> 00:01:32,759 Speaker 1: I think it's a nice hobby. But I'll often say 40 00:01:32,760 --> 00:01:35,000 Speaker 1: that to clients of mine who want to bake. They 41 00:01:35,040 --> 00:01:37,400 Speaker 1: may see something that we've posted on Instagram and they'll 42 00:01:37,440 --> 00:01:39,000 Speaker 1: be like, can I have those muffins or if I 43 00:01:39,000 --> 00:01:41,520 Speaker 1: can have that banana bread, And I have to quite 44 00:01:41,720 --> 00:01:43,600 Speaker 1: have to, but I put it on because people love 45 00:01:43,640 --> 00:01:46,640 Speaker 1: baked goods on Instagram. But for my clients. I don't 46 00:01:46,640 --> 00:01:48,720 Speaker 1: want them making a whole loaf of something because who's 47 00:01:48,720 --> 00:01:50,400 Speaker 1: going to eat it all? And sometimes I'll point that 48 00:01:50,400 --> 00:01:52,360 Speaker 1: out and they're like, yeah, you're right. So I think 49 00:01:52,360 --> 00:01:54,840 Speaker 1: there's a fine line between you know, enjoying some from 50 00:01:54,920 --> 00:01:58,560 Speaker 1: homemade goodies and not setting yourself up for overeating, particularly 51 00:01:58,560 --> 00:02:01,000 Speaker 1: if the goal at a particular time is weight control 52 00:02:01,080 --> 00:02:03,960 Speaker 1: or fat loss. And if you are a baker of 53 00:02:04,000 --> 00:02:05,960 Speaker 1: any kind, I guess i'd encourage you to kind of 54 00:02:05,960 --> 00:02:08,640 Speaker 1: freeze it so you're not tempting yourself too much. I 55 00:02:08,720 --> 00:02:10,400 Speaker 1: digress because we're going to come back to Saljo in 56 00:02:10,400 --> 00:02:12,919 Speaker 1: a second, because we wanted to talk about some new 57 00:02:12,960 --> 00:02:15,280 Speaker 1: research that actually came out at the end of last year. 58 00:02:15,880 --> 00:02:18,080 Speaker 1: And in the world of nutrition, you know, there's a 59 00:02:18,120 --> 00:02:20,560 Speaker 1: lot of headlines that come up time and time again, 60 00:02:20,639 --> 00:02:23,040 Speaker 1: you know, if you want to talk about diets or 61 00:02:23,120 --> 00:02:25,760 Speaker 1: fads or things that come up in the media, but 62 00:02:25,880 --> 00:02:30,640 Speaker 1: we don't actually get really hardcore research that often that 63 00:02:30,840 --> 00:02:33,960 Speaker 1: is kind of new and exciting because you know, science 64 00:02:33,960 --> 00:02:37,360 Speaker 1: takes a lot of time, it's very very expensive. Sometimes 65 00:02:37,360 --> 00:02:40,040 Speaker 1: it's industry sponsored, so that's you know, questionable in terms 66 00:02:40,120 --> 00:02:43,880 Speaker 1: of if it's untainted or not biased. So this was 67 00:02:43,880 --> 00:02:46,040 Speaker 1: really fascinating and it was came out in a food 68 00:02:46,080 --> 00:02:51,480 Speaker 1: processing paper, and it found that leam when we look 69 00:02:51,560 --> 00:02:54,920 Speaker 1: at the nutritionals on a product, so for example, you 70 00:02:55,040 --> 00:02:57,120 Speaker 1: might buy a packet of nuts in the supermarket or 71 00:02:57,120 --> 00:03:02,399 Speaker 1: a nutbar. Now, those numbers are often coming from databases, 72 00:03:02,760 --> 00:03:06,519 Speaker 1: and the databases can be quite old. Indeed, the energy 73 00:03:06,560 --> 00:03:09,760 Speaker 1: calculation equations that we use to calculate metabolic rate can 74 00:03:09,800 --> 00:03:11,000 Speaker 1: be a little bit out of date. They may have 75 00:03:11,040 --> 00:03:13,880 Speaker 1: been performed on you know, six fit males in the fifties, 76 00:03:13,919 --> 00:03:16,320 Speaker 1: you know, so it's sort of extrapolate a lot of data. 77 00:03:16,800 --> 00:03:19,600 Speaker 1: And that's very much the same for calculating the nutritionals 78 00:03:19,600 --> 00:03:23,640 Speaker 1: of food, because to truly calculate how much energy is 79 00:03:23,639 --> 00:03:26,280 Speaker 1: in food, you have to do what's called bomb calorimetry, 80 00:03:26,840 --> 00:03:29,640 Speaker 1: which is very old school science, where basically you burn 81 00:03:29,720 --> 00:03:31,840 Speaker 1: the food and see how much energy is produced and 82 00:03:31,840 --> 00:03:34,680 Speaker 1: then measure it. Now, the food companies don't go and 83 00:03:34,720 --> 00:03:37,880 Speaker 1: do bomb calorimetry when they're calculating nutritional panels. They're using 84 00:03:38,000 --> 00:03:41,200 Speaker 1: databases because that's kind of pure science. Now, you can 85 00:03:41,240 --> 00:03:44,120 Speaker 1: certainly check those numbers if you were a scientist and 86 00:03:44,240 --> 00:03:45,880 Speaker 1: had a lab and you wanted to check things, you 87 00:03:45,920 --> 00:03:48,000 Speaker 1: could put them all through, but it's really expensive to 88 00:03:48,040 --> 00:03:51,120 Speaker 1: do that, so we just generally use old school tables 89 00:03:51,120 --> 00:03:53,040 Speaker 1: that are coming back that may have been based on 90 00:03:53,160 --> 00:03:55,800 Speaker 1: numbers which were performed many, many years ago. And so 91 00:03:55,880 --> 00:03:58,960 Speaker 1: what their latest research has found is that it appears 92 00:03:59,040 --> 00:04:01,520 Speaker 1: that tree nuts, as well peanuts, which actually alleg you 93 00:04:02,360 --> 00:04:06,280 Speaker 1: actually contain a peder, contains significantly less energy than a 94 00:04:06,320 --> 00:04:10,240 Speaker 1: traditional nutrition label may imply. And the research is that 95 00:04:10,280 --> 00:04:14,240 Speaker 1: when we actually consume nuts themselves, we don't absorb a 96 00:04:14,240 --> 00:04:16,520 Speaker 1: lot of that energy. So even though it might say 97 00:04:16,560 --> 00:04:19,640 Speaker 1: on a nutrition label, for example, thirty grams of nuts 98 00:04:19,680 --> 00:04:23,160 Speaker 1: contain one hundred and eighty calories, what their understanding about 99 00:04:23,160 --> 00:04:25,760 Speaker 1: physiology is the way the nuts are broken down in 100 00:04:25,760 --> 00:04:27,600 Speaker 1: the body and the way the cell wall of those 101 00:04:27,720 --> 00:04:30,359 Speaker 1: nuts is that a lot of that is actually excreedom. 102 00:04:30,560 --> 00:04:32,599 Speaker 1: So the nuts that we once thought or were described 103 00:04:32,640 --> 00:04:34,680 Speaker 1: as giving us, say, one hundred and eighty calories, may 104 00:04:34,760 --> 00:04:38,560 Speaker 1: only give us it's about twenty five percent less across 105 00:04:38,640 --> 00:04:41,920 Speaker 1: the different types of nuts. So I think almonds came 106 00:04:41,920 --> 00:04:44,719 Speaker 1: in at twenty three percent less. I'm something, Look now 107 00:04:44,960 --> 00:04:48,680 Speaker 1: almonds twenty six percent less, walnuts and cash's twenty two 108 00:04:48,680 --> 00:04:51,880 Speaker 1: percent less, and so cash's fourteen percent less. So it's 109 00:04:51,960 --> 00:04:54,960 Speaker 1: quite a significant amount of calories because if you are 110 00:04:55,240 --> 00:04:57,640 Speaker 1: you know, we're giving recommendations for someone to say, look, 111 00:04:57,880 --> 00:04:59,920 Speaker 1: your nuts have got two hundred calories and you're only 112 00:05:00,000 --> 00:05:02,120 Speaker 1: absorbing about one fifty of those. It does add up 113 00:05:02,120 --> 00:05:05,920 Speaker 1: over time. So it was quite interesting science, you know, 114 00:05:06,000 --> 00:05:09,000 Speaker 1: looking at the nutrition of whole food in particular, but 115 00:05:09,120 --> 00:05:12,320 Speaker 1: also for me a good reminder Lyanne that always nutritional 116 00:05:12,400 --> 00:05:15,720 Speaker 1: labels are a rough guide only because there are these 117 00:05:15,800 --> 00:05:18,760 Speaker 1: kinds of inaccuracies that come, and there's also individual differences. 118 00:05:19,000 --> 00:05:21,440 Speaker 1: There's even individual differences in the type of nuts you have. 119 00:05:21,640 --> 00:05:24,800 Speaker 1: So a nut that is already broken down more or 120 00:05:24,839 --> 00:05:27,679 Speaker 1: breaks down in your mouth easily, so a crunchy nut 121 00:05:27,880 --> 00:05:30,440 Speaker 1: you'll absorb more of those calories than a softer nut 122 00:05:30,440 --> 00:05:32,520 Speaker 1: that you don't chew as much. So that's how specific 123 00:05:32,520 --> 00:05:34,680 Speaker 1: it is when it comes to the science. But yeah, 124 00:05:34,720 --> 00:05:36,760 Speaker 1: I just thought it was interesting because we know that 125 00:05:36,920 --> 00:05:39,520 Speaker 1: very few Australians get the recommended serve of thirty grands 126 00:05:39,520 --> 00:05:41,000 Speaker 1: of nuts a day. I think it's less than one 127 00:05:41,000 --> 00:05:44,320 Speaker 1: in ten. We know that a daily serve of mixed 128 00:05:44,360 --> 00:05:46,840 Speaker 1: nuts is associated with the reduced risk of heart disease 129 00:05:46,920 --> 00:05:49,479 Speaker 1: and a number of disease states. They don't appear to 130 00:05:49,520 --> 00:05:52,120 Speaker 1: be associated with weight gain, so people often think they're 131 00:05:52,160 --> 00:05:54,240 Speaker 1: hind in fat when the research does not show that. 132 00:05:54,279 --> 00:05:56,440 Speaker 1: It shows that people who consume nuts regularly actually have 133 00:05:56,480 --> 00:05:58,840 Speaker 1: lower body weights than those who don't. And yeah, I 134 00:05:58,880 --> 00:06:01,000 Speaker 1: just thought this was a kirky little of research that 135 00:06:01,040 --> 00:06:03,640 Speaker 1: we've found that, Yeah, it appears that we absorb about 136 00:06:03,680 --> 00:06:06,440 Speaker 1: twenty five percent less calories that come out of eating 137 00:06:06,480 --> 00:06:07,479 Speaker 1: nuts than we once thought. 138 00:06:07,760 --> 00:06:09,960 Speaker 2: And I think it's interesting because you know, we've always 139 00:06:09,960 --> 00:06:12,480 Speaker 2: said nutrition is a science, and this just shows us 140 00:06:12,560 --> 00:06:16,760 Speaker 2: the science behind a lot about nutrition topics and studies. 141 00:06:16,880 --> 00:06:20,200 Speaker 2: Whereas people who don't understand the science will just say, hey, 142 00:06:20,320 --> 00:06:22,880 Speaker 2: use my fitness power tracking, macro as tracking calories, scan 143 00:06:22,960 --> 00:06:25,400 Speaker 2: your food labels in like most you know, personal trainers 144 00:06:25,400 --> 00:06:28,719 Speaker 2: without the scientific degrees actually do. And that's why clients 145 00:06:28,720 --> 00:06:31,680 Speaker 2: actually really struggle to get those results long term. So 146 00:06:31,760 --> 00:06:34,960 Speaker 2: it's really interesting because the at water system, which is 147 00:06:35,000 --> 00:06:37,880 Speaker 2: what we've used here in Australia for you know, well 148 00:06:37,920 --> 00:06:40,880 Speaker 2: over one hundred years, is what food companies use to 149 00:06:41,000 --> 00:06:44,599 Speaker 2: measure and mandate their food labels. Now, this at water system, 150 00:06:44,720 --> 00:06:46,800 Speaker 2: as you said, has been around for a very very 151 00:06:46,800 --> 00:06:49,400 Speaker 2: long time, and a lot of the time it's just 152 00:06:49,520 --> 00:06:52,520 Speaker 2: measured the direct energy that a food gives out. But 153 00:06:52,720 --> 00:06:55,680 Speaker 2: the research is really showing us now it doesn't take 154 00:06:55,720 --> 00:06:59,560 Speaker 2: into account how our body actually metabolizes that food. So, yes, 155 00:06:59,640 --> 00:07:02,359 Speaker 2: nuts they have a certain amount of kilodeels or calories 156 00:07:02,400 --> 00:07:05,320 Speaker 2: in them, but how your body actually metabolizes that is 157 00:07:05,440 --> 00:07:08,080 Speaker 2: very different, and in something with some amounts of fiber 158 00:07:08,160 --> 00:07:10,480 Speaker 2: in it, things like nuts as an example, that the 159 00:07:10,480 --> 00:07:12,600 Speaker 2: fat portion of the nut, as you said, in the 160 00:07:12,600 --> 00:07:15,160 Speaker 2: fibrous cell wall, it's kind of like locked up or 161 00:07:15,200 --> 00:07:17,560 Speaker 2: bound up in the fiber in the wall, so the 162 00:07:17,600 --> 00:07:20,000 Speaker 2: body can't actually access all of that fat, and a 163 00:07:20,000 --> 00:07:22,679 Speaker 2: lot of it actually passes through and is excreted out. 164 00:07:22,920 --> 00:07:25,120 Speaker 2: So nuts are something that you know, both of us 165 00:07:25,120 --> 00:07:27,360 Speaker 2: working in the fat lost space as fat loss dietitians, 166 00:07:27,400 --> 00:07:29,960 Speaker 2: we love. We recommend them to act clients. Of course 167 00:07:30,000 --> 00:07:33,560 Speaker 2: we're recommending. I generally recommend either natural or raw roasted 168 00:07:33,800 --> 00:07:35,720 Speaker 2: I don't you know, we're not going to be recommending 169 00:07:35,840 --> 00:07:39,640 Speaker 2: honey roasted cashews and caramelized almonds or anything like that. 170 00:07:39,680 --> 00:07:41,440 Speaker 2: Sure have them as a treat, but not on a 171 00:07:41,520 --> 00:07:44,600 Speaker 2: daily basis. But you're right, people do fear things like 172 00:07:44,720 --> 00:07:47,200 Speaker 2: nuts because they are high calorie. So this is really 173 00:07:47,280 --> 00:07:50,520 Speaker 2: exciting research to really help people have a better well 174 00:07:50,600 --> 00:07:53,680 Speaker 2: rounded diet because the fats in them are incredibly healthful 175 00:07:53,880 --> 00:07:55,880 Speaker 2: for us, and also you know, they have great amounts 176 00:07:55,920 --> 00:07:58,840 Speaker 2: of protein, great amounts of fiber, they count as plant points, 177 00:07:58,920 --> 00:08:01,760 Speaker 2: they you know, positively impact our gut health long term. 178 00:08:02,000 --> 00:08:04,720 Speaker 2: But I will just say that that research is really 179 00:08:04,960 --> 00:08:07,040 Speaker 2: depending on the nut. As you said, it's almonds at 180 00:08:07,040 --> 00:08:09,720 Speaker 2: twenty six percent, walnuts at twenty two percent, and cashews 181 00:08:09,720 --> 00:08:12,600 Speaker 2: at fourteen percent, so it's not all nuts, and also 182 00:08:12,680 --> 00:08:15,800 Speaker 2: it's not all of them are automatically twenty five percent less. 183 00:08:16,000 --> 00:08:17,560 Speaker 2: But I do think it's important, and we've had this 184 00:08:17,600 --> 00:08:20,680 Speaker 2: discussion on the potty before that food labels can be 185 00:08:20,800 --> 00:08:23,800 Speaker 2: off by about twenty percent, and this research, if you 186 00:08:23,840 --> 00:08:25,840 Speaker 2: look at the average of those three nuts, it's probably 187 00:08:25,960 --> 00:08:29,040 Speaker 2: just under twenty percent. So it's a good reminder that 188 00:08:29,120 --> 00:08:31,239 Speaker 2: we can't just take everything with a grain of salt. 189 00:08:31,240 --> 00:08:33,080 Speaker 2: If you're eating food and you're just scanning all of 190 00:08:33,080 --> 00:08:35,679 Speaker 2: your labels into my fitness Pal and you're not getting 191 00:08:35,679 --> 00:08:38,480 Speaker 2: those results twenty percent difference is what it can actually 192 00:08:38,520 --> 00:08:41,640 Speaker 2: take or what food companies are allowed that variability when 193 00:08:41,640 --> 00:08:44,560 Speaker 2: they're actually reporting their food products, because a lot of 194 00:08:44,559 --> 00:08:47,440 Speaker 2: those systems that we're using in terms of measuring the 195 00:08:47,480 --> 00:08:49,880 Speaker 2: caloriy and the energy density of food is so old 196 00:08:49,880 --> 00:08:52,040 Speaker 2: and can be so outdated. So they've given themselves like 197 00:08:52,080 --> 00:08:54,520 Speaker 2: a bat of a twenty percent buffer, which this research 198 00:08:54,559 --> 00:08:56,000 Speaker 2: shows just fits in there perfectly. 199 00:08:56,320 --> 00:08:57,920 Speaker 1: Yeah, and I should make that point. When I was 200 00:08:58,000 --> 00:08:59,959 Speaker 1: doing the intro, sort of did indicate that some time 201 00:09:00,160 --> 00:09:02,240 Speaker 1: it was a measurement error, and that is indeed a 202 00:09:02,280 --> 00:09:04,960 Speaker 1: possible cause of error on labels just because of the 203 00:09:05,040 --> 00:09:07,280 Speaker 1: equations are used, but in this instance it's not that 204 00:09:07,360 --> 00:09:10,600 Speaker 1: as such. The calorimetry does show that that nuts contain 205 00:09:10,640 --> 00:09:13,400 Speaker 1: that energy, and the discrepancy here is that we don't 206 00:09:13,440 --> 00:09:15,800 Speaker 1: necessarily absorb it. So it's a little bit different from 207 00:09:15,800 --> 00:09:18,679 Speaker 1: some of the other differences. But it also reminds me 208 00:09:18,760 --> 00:09:20,360 Speaker 1: leand that I've got quite a few of my clients 209 00:09:20,360 --> 00:09:22,440 Speaker 1: who will eat very much according to what they're told 210 00:09:22,520 --> 00:09:24,560 Speaker 1: to eat, particularly when they're getting back in touch with 211 00:09:24,600 --> 00:09:28,520 Speaker 1: their hunger qes. So you know, they're thinking, I'm allowed 212 00:09:28,559 --> 00:09:32,200 Speaker 1: to eat this and that's where a little bit is 213 00:09:32,400 --> 00:09:34,760 Speaker 1: a learning process of getting in touch with your body 214 00:09:34,800 --> 00:09:37,440 Speaker 1: to understand actually also how you feel because it's not 215 00:09:37,520 --> 00:09:39,600 Speaker 1: an exact science, and we have to always combine what 216 00:09:39,640 --> 00:09:42,520 Speaker 1: we know from the science in theory as well as 217 00:09:42,520 --> 00:09:46,520 Speaker 1: then physiologically how you're reacting because everyone will experience, you know, 218 00:09:46,600 --> 00:09:49,160 Speaker 1: their appetite or their hunger differently on a day to 219 00:09:49,200 --> 00:09:51,600 Speaker 1: day basis, and so also getting in touch with how 220 00:09:51,600 --> 00:09:53,720 Speaker 1: you're feeling after eating a particular food and whether it's 221 00:09:53,760 --> 00:09:56,240 Speaker 1: satisfying is part of it. We can't just eat according 222 00:09:56,240 --> 00:09:59,040 Speaker 1: to an equation. It's unfortunately a bit more complicated than that, 223 00:09:59,120 --> 00:10:00,400 Speaker 1: and that's why it's a bit of an art as 224 00:10:00,400 --> 00:10:02,319 Speaker 1: well as a science when it comes to dietetics. 225 00:10:02,760 --> 00:10:05,720 Speaker 2: I love that. And then moving on to my favorite 226 00:10:05,720 --> 00:10:08,480 Speaker 2: type of bread a sourdough. So this was a little 227 00:10:08,480 --> 00:10:11,480 Speaker 2: bit of an interesting client case study where you had 228 00:10:11,480 --> 00:10:13,280 Speaker 2: a client seasie who came to you who was eating 229 00:10:13,280 --> 00:10:15,680 Speaker 2: a lot of sourdough and big portions because they just 230 00:10:15,960 --> 00:10:18,000 Speaker 2: I think sodo has one of those I guess health 231 00:10:18,080 --> 00:10:20,240 Speaker 2: halos attached to it. We think it's the best type 232 00:10:20,240 --> 00:10:23,120 Speaker 2: of bread, it's the healthiest, it's always promoted, but why 233 00:10:23,200 --> 00:10:25,000 Speaker 2: is that? Sowa's a little be a really good time 234 00:10:25,040 --> 00:10:27,040 Speaker 2: to have a bit of a discussion about how is 235 00:10:27,120 --> 00:10:30,600 Speaker 2: sourdo actually made, what makes it a better type of bread? 236 00:10:30,800 --> 00:10:33,679 Speaker 2: And is all sourdough the same? So, I guess when 237 00:10:33,720 --> 00:10:37,520 Speaker 2: you're thinking about traditional like loaves of bread in the supermarket, 238 00:10:37,559 --> 00:10:39,840 Speaker 2: most of that's using some type of baker's yeast. It's 239 00:10:39,880 --> 00:10:41,439 Speaker 2: got a bit of flour and it's got some water, 240 00:10:41,679 --> 00:10:43,800 Speaker 2: maybe a bit of salt in, maybe some added minerals 241 00:10:43,840 --> 00:10:48,079 Speaker 2: like folic acid as an example. Sourdough actually is made. 242 00:10:48,120 --> 00:10:51,960 Speaker 2: This is you know, age is old process which basically 243 00:10:52,040 --> 00:10:55,559 Speaker 2: sees you start with a startup culture. So this culture 244 00:10:55,679 --> 00:10:58,240 Speaker 2: over time ferments and it for mets with the naturally 245 00:10:58,280 --> 00:11:01,160 Speaker 2: occurring sugars in the dough, and you sort of have 246 00:11:01,240 --> 00:11:03,480 Speaker 2: to feed that culture every every couple of hours, don't 247 00:11:03,480 --> 00:11:05,559 Speaker 2: you know. It sort of allows the dough to rise 248 00:11:05,800 --> 00:11:05,960 Speaker 2: like that. 249 00:11:07,280 --> 00:11:10,000 Speaker 1: It's so random because you've got to like feed it 250 00:11:10,120 --> 00:11:11,800 Speaker 1: up and keep it alive, it's. 251 00:11:11,720 --> 00:11:13,720 Speaker 2: Like, and then it doubles in size and doubles in side. 252 00:11:13,720 --> 00:11:15,320 Speaker 2: You're got to keep it nice and warm as well, 253 00:11:15,360 --> 00:11:19,320 Speaker 2: don't you So that's sort of how traditional traditional soado 254 00:11:19,480 --> 00:11:21,800 Speaker 2: is made, and it generally will take anywhere from sort 255 00:11:21,840 --> 00:11:24,040 Speaker 2: of like eight to twenty four hours. So a really 256 00:11:24,080 --> 00:11:26,880 Speaker 2: good quality soado isn't made instantly. It's not just kind 257 00:11:26,880 --> 00:11:28,599 Speaker 2: of like the dose needed together, it's popped in the 258 00:11:28,640 --> 00:11:31,640 Speaker 2: oven and it's done. It really does take time to ferment. 259 00:11:31,880 --> 00:11:35,240 Speaker 2: So a lot of these properly made sourdough loaves can 260 00:11:35,280 --> 00:11:38,040 Speaker 2: be quite expensive. You know, I'm talking eight, ten, twelve 261 00:11:38,080 --> 00:11:40,240 Speaker 2: dollars for a loaf, because it does take a lot 262 00:11:40,320 --> 00:11:42,400 Speaker 2: of time to actually get to the point where that 263 00:11:42,400 --> 00:11:45,320 Speaker 2: startup culture has grown and fermented and you know, doubled 264 00:11:45,320 --> 00:11:47,320 Speaker 2: in size and then it can be baked. So I 265 00:11:47,320 --> 00:11:49,280 Speaker 2: think the key thing to remember is that a lot 266 00:11:49,280 --> 00:11:52,800 Speaker 2: of the benefits are coming from that good quality starter culture. 267 00:11:53,240 --> 00:11:56,600 Speaker 2: And also in terms of the sourdough loaves, it's about 268 00:11:56,640 --> 00:11:59,320 Speaker 2: the ingredients as well. So you were you found some 269 00:11:59,400 --> 00:12:02,440 Speaker 2: interesting recent that basically said that you can kind of 270 00:12:02,520 --> 00:12:04,880 Speaker 2: cheat to make a sourdo, And in terms of a 271 00:12:04,880 --> 00:12:07,640 Speaker 2: lot of the supermarkets, they will have sourdo loaves that 272 00:12:07,679 --> 00:12:10,360 Speaker 2: aren't made in the traditional way with the fermented culture 273 00:12:10,360 --> 00:12:12,439 Speaker 2: to start with, And if you look at the ingredients, 274 00:12:12,440 --> 00:12:14,320 Speaker 2: if you've got a ton of ingredients in your soado. 275 00:12:14,600 --> 00:12:18,680 Speaker 2: If it's like commercial years absorbing acid, yogurt, vinegar, these 276 00:12:18,720 --> 00:12:21,480 Speaker 2: are actually signs that the sourdo isn't authentic. They're just 277 00:12:21,559 --> 00:12:25,880 Speaker 2: trying to mimic the soundo making process. Traditional sourdo should 278 00:12:25,920 --> 00:12:28,880 Speaker 2: be made fermented over many hours and should ideally just 279 00:12:28,960 --> 00:12:32,320 Speaker 2: have three basic ingredients flour, water, salt, and then you 280 00:12:32,400 --> 00:12:35,280 Speaker 2: start a culture together. So that's basically a real trick 281 00:12:35,320 --> 00:12:37,320 Speaker 2: to see if your sourd or is authentic or not, 282 00:12:37,720 --> 00:12:40,040 Speaker 2: is as minimal ingredients as possible. And then when I 283 00:12:40,040 --> 00:12:42,280 Speaker 2: always cut into the loaves, you want to see those 284 00:12:42,280 --> 00:12:44,600 Speaker 2: big air pockets in the loaves, like you always want 285 00:12:44,640 --> 00:12:46,439 Speaker 2: to see those big kind of air bubbles when you're 286 00:12:46,440 --> 00:12:49,120 Speaker 2: cutting through it. Again, for me, that's a proper like 287 00:12:49,440 --> 00:12:52,400 Speaker 2: a good quality sourdo because it really shows that fermentation 288 00:12:52,559 --> 00:12:54,800 Speaker 2: process where you can get those air bubbles through it. 289 00:12:54,880 --> 00:12:57,200 Speaker 2: Whereas if you're cutting through a sourdo loaf, particularly if 290 00:12:57,200 --> 00:12:59,960 Speaker 2: you're getting something from like you know, coals or water 291 00:13:00,360 --> 00:13:02,120 Speaker 2: or like in a cafe, like I'm thinking of those 292 00:13:02,120 --> 00:13:04,839 Speaker 2: big pieces of sod breakfast, I rarely ever see those 293 00:13:04,880 --> 00:13:08,160 Speaker 2: bubbles or those you know, breaks in the bread at. 294 00:13:08,040 --> 00:13:10,400 Speaker 1: All, a really good quality Sowa doo will taste sour 295 00:13:10,920 --> 00:13:13,160 Speaker 1: as well. It will have a very distinct flavor. It 296 00:13:13,200 --> 00:13:15,880 Speaker 1: will be very chewy, it won't be soft in any way. 297 00:13:16,360 --> 00:13:18,120 Speaker 1: And the standout to me, and the reason I wanted 298 00:13:18,120 --> 00:13:19,600 Speaker 1: to talk about it, was that I was looking at 299 00:13:19,600 --> 00:13:22,800 Speaker 1: some clients food diaries over the holidays and just the 300 00:13:22,960 --> 00:13:26,800 Speaker 1: slice size was just enormous, and it prompted me to 301 00:13:26,800 --> 00:13:30,520 Speaker 1: have a conversation that just because sourdough has some health benefits, 302 00:13:30,600 --> 00:13:34,160 Speaker 1: So we know that it controls blood glucose levels better 303 00:13:34,559 --> 00:13:37,880 Speaker 1: than traditional white bread because of that fermentation process. It's 304 00:13:37,920 --> 00:13:40,080 Speaker 1: also got some good fibers which nourish gut health. So 305 00:13:40,080 --> 00:13:43,440 Speaker 1: there's certainly some health benefits, but it doesn't change the 306 00:13:43,480 --> 00:13:46,400 Speaker 1: fact land that it's still got a really high carbohydrate load. 307 00:13:46,880 --> 00:13:48,760 Speaker 1: So if we compare what I would say is the 308 00:13:48,760 --> 00:13:51,959 Speaker 1: gold standard bread, which is a dense, very dense, grainy 309 00:13:52,000 --> 00:13:54,720 Speaker 1: type bread that comes in at about twenty four grams 310 00:13:54,760 --> 00:13:57,440 Speaker 1: of carbohydrate per two slices and it's already low GI. 311 00:13:57,679 --> 00:13:59,640 Speaker 1: Plus you get all the benefits of the whole grains 312 00:13:59,640 --> 00:14:02,560 Speaker 1: which was spoken about before on the potty, the vitamin E, 313 00:14:02,720 --> 00:14:06,040 Speaker 1: the zinc, the iron, it's filling beigrit vitamins. You know, 314 00:14:06,080 --> 00:14:09,480 Speaker 1: it's the gold standard of bread. Now, a sour dough 315 00:14:10,360 --> 00:14:13,320 Speaker 1: the slices that is sort of a one slice that 316 00:14:13,360 --> 00:14:15,600 Speaker 1: you go and you get your eggs on. That's equivalent 317 00:14:15,640 --> 00:14:18,079 Speaker 1: of at least two slices of regular bread. It's between 318 00:14:18,120 --> 00:14:22,240 Speaker 1: forty and sometimes fifty grams of carbohydrate per slice, which 319 00:14:22,280 --> 00:14:24,720 Speaker 1: is double what you're getting. So even though it might 320 00:14:24,760 --> 00:14:27,520 Speaker 1: have the benefits of a good quality sour dough, you're 321 00:14:27,560 --> 00:14:29,560 Speaker 1: not getting all of the grain health benefits, and you're 322 00:14:29,600 --> 00:14:33,000 Speaker 1: getting a very energy dense carbohydrate. So you're getting a 323 00:14:33,040 --> 00:14:35,400 Speaker 1: lot of fuel going through that let alone if you 324 00:14:35,400 --> 00:14:38,320 Speaker 1: have two of those massive slices. So the benefits for 325 00:14:38,360 --> 00:14:41,000 Speaker 1: me of sour dough don't outweigh the negatives compared to 326 00:14:41,040 --> 00:14:43,680 Speaker 1: not getting the whole grains. Now, of course, and you 327 00:14:43,720 --> 00:14:46,240 Speaker 1: can get whole grain sour dough, you can get ryce 328 00:14:46,320 --> 00:14:48,400 Speaker 1: sour dough, and I would say a million percent they 329 00:14:48,400 --> 00:14:51,640 Speaker 1: are preferable, but you can't take away from the fact 330 00:14:51,640 --> 00:14:54,240 Speaker 1: that they're double the size. So one slice for me 331 00:14:54,280 --> 00:14:57,560 Speaker 1: of sour dough of around kind of loaf is two 332 00:14:57,600 --> 00:15:00,760 Speaker 1: regular slices. You don't need two massive slices of sour dough, 333 00:15:01,160 --> 00:15:03,400 Speaker 1: and to get an idea, you can link it to price. 334 00:15:03,560 --> 00:15:06,280 Speaker 1: You can ask get a bakery how long the fermentation is, 335 00:15:06,640 --> 00:15:08,680 Speaker 1: because if it's you know, you want the longer the better. 336 00:15:08,720 --> 00:15:12,040 Speaker 1: Really generally you'll pay for a better quality one. But 337 00:15:12,120 --> 00:15:13,800 Speaker 1: if you go to a supermarket and it's in a 338 00:15:13,840 --> 00:15:16,520 Speaker 1: sliced bread and it has sour dough on it, it's not 339 00:15:16,640 --> 00:15:19,520 Speaker 1: the same. It's usually got a sour dough powder, so 340 00:15:19,560 --> 00:15:22,200 Speaker 1: they're claiming it, but there's no regulation around the quality 341 00:15:22,240 --> 00:15:24,400 Speaker 1: of that sour dough. And it's certainly nowhere near an 342 00:15:24,480 --> 00:15:27,440 Speaker 1: Artesian loaf, which, as we said, is coming in you know, 343 00:15:27,720 --> 00:15:31,520 Speaker 1: eight ten dollars a loaf and has that very distinct 344 00:15:31,560 --> 00:15:35,040 Speaker 1: flavor and taste. So yeah, you don't kid yourself. White 345 00:15:35,160 --> 00:15:39,040 Speaker 1: sour dough is not overly healthy. It's better than baseline 346 00:15:39,080 --> 00:15:41,680 Speaker 1: white bread. Sure, it's better than Turkish bread or pana 347 00:15:41,720 --> 00:15:44,160 Speaker 1: de kaza, but it's still nowhere near as good as 348 00:15:44,160 --> 00:15:46,560 Speaker 1: a good multi grain or dense grain loaf. And if 349 00:15:46,600 --> 00:15:49,360 Speaker 1: you really love sour dough, invest and get a grain 350 00:15:49,480 --> 00:15:51,520 Speaker 1: or a rye one, because then you're getting still those 351 00:15:51,560 --> 00:15:54,360 Speaker 1: benefits and still the slices have to be tiny because 352 00:15:54,360 --> 00:15:57,200 Speaker 1: it's very very dense and very easy to bump up 353 00:15:57,200 --> 00:15:58,840 Speaker 1: your carbohydrate and calorie intake. 354 00:15:59,240 --> 00:16:02,160 Speaker 2: You get something with added flavors in there as well. 355 00:16:02,160 --> 00:16:05,040 Speaker 2: One of my local bakeries makes a rosemary and olive 356 00:16:05,840 --> 00:16:09,000 Speaker 2: traditional saldo and it's delicious. But I will also mention 357 00:16:09,160 --> 00:16:12,000 Speaker 2: that sowdough is something I do recommend for a lot 358 00:16:12,000 --> 00:16:14,800 Speaker 2: of my clients with like sensitive tummies or sensitive guts 359 00:16:14,960 --> 00:16:17,760 Speaker 2: because of that fermentation process, you are naturally getting a 360 00:16:17,800 --> 00:16:19,640 Speaker 2: lot of that extra probotic which is going to help 361 00:16:19,640 --> 00:16:21,800 Speaker 2: provide some good back to you in your gut. But 362 00:16:22,000 --> 00:16:24,960 Speaker 2: during that fermentation process, it actually has been shown to 363 00:16:24,960 --> 00:16:27,800 Speaker 2: help to lower the content of the gluten in the bread. 364 00:16:27,960 --> 00:16:30,320 Speaker 2: So it's definitely not wheat free or gluten free, so 365 00:16:30,360 --> 00:16:32,720 Speaker 2: it's not appropriate for people with Silly Act disease. But 366 00:16:32,760 --> 00:16:35,320 Speaker 2: if you do struggle to digest too much wheat or 367 00:16:35,320 --> 00:16:37,640 Speaker 2: too much gluten, saldo for a lot of people can 368 00:16:37,680 --> 00:16:39,960 Speaker 2: actually be a better option in terms of a bread 369 00:16:40,080 --> 00:16:42,680 Speaker 2: rather than using something like a gluten free bread, because 370 00:16:42,720 --> 00:16:45,440 Speaker 2: that fermentation process does actually just help the body to 371 00:16:45,560 --> 00:16:48,040 Speaker 2: digest some of those you know, starch is a little 372 00:16:48,040 --> 00:16:50,200 Speaker 2: bit easier, so that is I think another reason why 373 00:16:50,200 --> 00:16:52,400 Speaker 2: a lot of people do have it. But as you said, 374 00:16:52,560 --> 00:16:54,720 Speaker 2: some of the benefits it can be outweighed if you're 375 00:16:54,720 --> 00:16:56,440 Speaker 2: just having tons of it and it is more the 376 00:16:56,520 --> 00:16:58,200 Speaker 2: white type. I think if you can go for a 377 00:16:58,240 --> 00:17:01,000 Speaker 2: grainy loaf or a rice I do something I typically 378 00:17:01,000 --> 00:17:03,400 Speaker 2: will recommend for my client. Then you're getting some of 379 00:17:03,400 --> 00:17:06,560 Speaker 2: the benefits of the better blood sugar regulation, it's a 380 00:17:06,560 --> 00:17:08,920 Speaker 2: little bit easier to digest, you're getting some of those 381 00:17:09,000 --> 00:17:12,240 Speaker 2: natural probotic activities as well. So Sato is definitely my 382 00:17:12,960 --> 00:17:15,840 Speaker 2: top pick when it comes to breads, and my personal favorite. 383 00:17:15,880 --> 00:17:18,600 Speaker 2: But you're right, the quality matters, and it is very 384 00:17:18,720 --> 00:17:21,040 Speaker 2: variable depending on where you're buying it from, when the 385 00:17:21,160 --> 00:17:22,879 Speaker 2: ingredients are actually starting. 386 00:17:22,520 --> 00:17:25,440 Speaker 1: With, and what we do. So there's a couple of 387 00:17:25,480 --> 00:17:29,040 Speaker 1: bakeries in Sydney that I sort of prefer. There's one 388 00:17:29,080 --> 00:17:32,040 Speaker 1: called the Sour Dough Bakery that I think is one 389 00:17:32,080 --> 00:17:34,040 Speaker 1: of the best in Sydney. So when I'm going to 390 00:17:34,119 --> 00:17:36,439 Speaker 1: visit my Italians who are big on sort of that 391 00:17:36,640 --> 00:17:39,800 Speaker 1: very good quality bread, I will buy it for them. 392 00:17:39,880 --> 00:17:42,120 Speaker 1: And what they do is each time the end they'll 393 00:17:42,160 --> 00:17:44,840 Speaker 1: get it and they'll slice it really thin and they 394 00:17:44,880 --> 00:17:47,800 Speaker 1: freeze it so they don't sort of use it for 395 00:17:47,840 --> 00:17:49,639 Speaker 1: a day or two and over eat it. They'll you know, 396 00:17:49,720 --> 00:17:52,880 Speaker 1: really preciously manage that loaf, knowing how much it costs, 397 00:17:53,200 --> 00:17:54,919 Speaker 1: and they slice it all up and freeze it, so 398 00:17:55,000 --> 00:17:56,879 Speaker 1: it lasts them a long time for their toast and 399 00:17:56,920 --> 00:17:59,000 Speaker 1: brashatter and things they use it for. But we don't 400 00:17:59,000 --> 00:18:00,520 Speaker 1: waste it, but it means they will, So don't just 401 00:18:00,600 --> 00:18:03,000 Speaker 1: you know, eat it because it's there, and it's quite expensive, 402 00:18:03,000 --> 00:18:05,240 Speaker 1: particularly at the moment with food budgets. So if you 403 00:18:05,240 --> 00:18:07,560 Speaker 1: do invest in a great loaf and you know, prefer it, 404 00:18:07,600 --> 00:18:09,199 Speaker 1: as I do. If I am going to buy a 405 00:18:09,200 --> 00:18:11,359 Speaker 1: great loaf of bread, I will often buy quite like 406 00:18:11,359 --> 00:18:13,160 Speaker 1: a Burk Street bakery so lyd and I think that's 407 00:18:13,200 --> 00:18:15,320 Speaker 1: a great one too myself. We're not sponsored, but just 408 00:18:15,359 --> 00:18:18,760 Speaker 1: a couple of little tips for some of our favorite sourdoughs. Again, 409 00:18:18,960 --> 00:18:20,840 Speaker 1: I will if I was morergodized, I would try and 410 00:18:20,880 --> 00:18:23,080 Speaker 1: freeze it too, because often you waste them, you know, 411 00:18:23,160 --> 00:18:24,840 Speaker 1: and that can be four or five dollars you're throwing 412 00:18:24,880 --> 00:18:26,480 Speaker 1: out because it goes hard the next day because it 413 00:18:26,480 --> 00:18:29,560 Speaker 1: doesn't necessarily have the preservatives of fresh loaf. Bread which 414 00:18:29,600 --> 00:18:31,920 Speaker 1: will keep them for much longer. And that's another sign 415 00:18:31,960 --> 00:18:34,199 Speaker 1: of great quality bread. It doesn't last long, so you 416 00:18:34,240 --> 00:18:36,280 Speaker 1: can get around that by certainly freezing it and then 417 00:18:36,359 --> 00:18:38,000 Speaker 1: using it for toast and not wasting it in this 418 00:18:38,160 --> 00:18:41,960 Speaker 1: current climate where budgets are important, so yeah, that's a 419 00:18:41,960 --> 00:18:45,120 Speaker 1: good way to use that wisely and still enjoy your sourdough, 420 00:18:45,160 --> 00:18:47,880 Speaker 1: but enjoying it in the right amounts all right. Well, 421 00:18:47,920 --> 00:18:50,480 Speaker 1: for our final topic of today, we actually wanted to 422 00:18:50,480 --> 00:18:52,880 Speaker 1: talk about this before Christmas, but time's got away from us. 423 00:18:53,080 --> 00:18:54,880 Speaker 1: But this is actually something I think lean that comes 424 00:18:54,960 --> 00:18:57,840 Speaker 1: up all the time anyway, whether you're going to your parents' 425 00:18:57,880 --> 00:18:59,600 Speaker 1: house for dinner or to your in laws and your 426 00:18:59,680 --> 00:19:01,879 Speaker 1: mum will cooks for you, or it may be a 427 00:19:01,880 --> 00:19:04,919 Speaker 1: friend who's a bit foody obsessed or an office worker 428 00:19:05,520 --> 00:19:07,960 Speaker 1: and they're always bringing food around. And the question was 429 00:19:08,040 --> 00:19:11,199 Speaker 1: from one of our Instagram followers, And if you don't already, 430 00:19:11,200 --> 00:19:13,080 Speaker 1: we put a lot of our content on the Nutrition 431 00:19:13,200 --> 00:19:15,960 Speaker 1: Couch Facebook and Instagram site, and we also get a 432 00:19:16,000 --> 00:19:19,080 Speaker 1: lot of our questions from you guys and our direct contacts, 433 00:19:19,119 --> 00:19:21,000 Speaker 1: So if you've got comments and things, we do scan 434 00:19:21,080 --> 00:19:23,080 Speaker 1: through those in Bronte who helps us a lot with 435 00:19:23,080 --> 00:19:25,400 Speaker 1: the podcast will always be onto those, so feel free 436 00:19:25,440 --> 00:19:27,200 Speaker 1: to send through any topics you'd like us to cover 437 00:19:27,240 --> 00:19:29,959 Speaker 1: in the next year. But the question was around what 438 00:19:30,000 --> 00:19:34,840 Speaker 1: do you do when you're being force fed by your 439 00:19:35,000 --> 00:19:38,080 Speaker 1: family and you're trying to keep your diet on trap 440 00:19:38,400 --> 00:19:39,960 Speaker 1: And I thought this was a great question because it 441 00:19:39,960 --> 00:19:41,520 Speaker 1: does come up all the time, and I think some 442 00:19:41,560 --> 00:19:45,399 Speaker 1: of these behavioral skills will be really relevant. So the 443 00:19:45,440 --> 00:19:49,520 Speaker 1: first tip that I have in terms of that is 444 00:19:49,640 --> 00:19:51,840 Speaker 1: probably a little bit side stepping out. But I always 445 00:19:51,880 --> 00:19:55,159 Speaker 1: think people don't really pay that much attention to what 446 00:19:55,160 --> 00:19:57,320 Speaker 1: you're doing. They'll try and get the food on your plate, 447 00:19:57,560 --> 00:19:59,159 Speaker 1: but they're literally not going to go and force it 448 00:19:59,200 --> 00:20:01,639 Speaker 1: down your throat. Even if you find it's easier to 449 00:20:01,640 --> 00:20:04,000 Speaker 1: say yes but then don't eat it. To me, that's 450 00:20:04,040 --> 00:20:05,600 Speaker 1: one of the easiest ways. You can either give it 451 00:20:05,600 --> 00:20:07,919 Speaker 1: to your partner just you know, play around with it 452 00:20:07,960 --> 00:20:09,520 Speaker 1: a little bit. So even though they might force it 453 00:20:09,560 --> 00:20:12,159 Speaker 1: on there, you ultimately are in control of whether you 454 00:20:12,200 --> 00:20:13,880 Speaker 1: put it in or not. So just keep in mind 455 00:20:13,920 --> 00:20:16,080 Speaker 1: if the path of least resistance is often to take 456 00:20:16,119 --> 00:20:18,960 Speaker 1: it and then to palm it off or you know, 457 00:20:19,240 --> 00:20:21,200 Speaker 1: take your plate to the kitchen, first to the door, 458 00:20:21,200 --> 00:20:24,600 Speaker 1: because sometimes some of those conversations can be really intense 459 00:20:24,640 --> 00:20:26,119 Speaker 1: and you just don't need them to be. So I 460 00:20:26,119 --> 00:20:28,760 Speaker 1: think just sidestepping it is one of my key tips 461 00:20:28,760 --> 00:20:31,200 Speaker 1: when it comes to force feeders and mother in laws 462 00:20:31,200 --> 00:20:34,000 Speaker 1: who maybe go a little bit too heavy on the 463 00:20:34,000 --> 00:20:34,800 Speaker 1: serving sizes. 464 00:20:34,920 --> 00:20:37,240 Speaker 2: Yeah, and I have very similar to that role. I 465 00:20:37,280 --> 00:20:39,360 Speaker 2: was having a conversation with a client just the week 466 00:20:39,400 --> 00:20:42,560 Speaker 2: before actually, and she was saying, I've tried having the conversations. 467 00:20:42,600 --> 00:20:44,959 Speaker 2: I'd let her know, please don't bake for me. And 468 00:20:44,960 --> 00:20:48,000 Speaker 2: I've actually had clients that have diagnosed celiactacies. And it's 469 00:20:48,040 --> 00:20:50,160 Speaker 2: even harder because people will go out of their way 470 00:20:50,200 --> 00:20:52,000 Speaker 2: to be like, I made you a cake, and I 471 00:20:52,040 --> 00:20:54,280 Speaker 2: made it specifically gluten free for you. You have to 472 00:20:54,280 --> 00:20:56,520 Speaker 2: eat it and almost guilt them into eating it because 473 00:20:56,520 --> 00:20:58,560 Speaker 2: they went out of their way to make something gluten 474 00:20:58,600 --> 00:21:01,000 Speaker 2: free for them. So that's even more challenging. And what 475 00:21:01,080 --> 00:21:03,560 Speaker 2: I say, like you just accept a piece and say yep, 476 00:21:03,600 --> 00:21:05,640 Speaker 2: great if you've had the conversation where you're like, please 477 00:21:05,680 --> 00:21:07,840 Speaker 2: don't do it and they do it anyway, Like we're 478 00:21:07,840 --> 00:21:10,840 Speaker 2: not here to ruin relationships or upset people, that's not 479 00:21:10,880 --> 00:21:12,840 Speaker 2: what we want to do. But like you said, just 480 00:21:13,359 --> 00:21:15,080 Speaker 2: you know, have someone just say, look, I'm letting you know, 481 00:21:15,119 --> 00:21:16,879 Speaker 2: I'm not that hungry, but I would love to taste some. 482 00:21:16,960 --> 00:21:19,040 Speaker 2: So can I just have a really small amount and 483 00:21:19,080 --> 00:21:20,760 Speaker 2: then just kind of either use your fingers or a 484 00:21:20,840 --> 00:21:22,439 Speaker 2: knife and fork and pull it apart and cut it 485 00:21:22,480 --> 00:21:25,200 Speaker 2: into little pieces, because it looks like you really tried 486 00:21:25,240 --> 00:21:28,000 Speaker 2: it if it's kind of like across your plate versus 487 00:21:28,000 --> 00:21:29,879 Speaker 2: still sitting there and like the one piece or the 488 00:21:29,880 --> 00:21:31,879 Speaker 2: one you know section that you got it from. So 489 00:21:31,920 --> 00:21:34,040 Speaker 2: I kind of I'm lucky with me, or as well, 490 00:21:34,080 --> 00:21:35,399 Speaker 2: I've got her and I kind of like pull a 491 00:21:35,440 --> 00:21:36,960 Speaker 2: little bits off and give her a little bit, or 492 00:21:37,000 --> 00:21:38,560 Speaker 2: you know, spread it around my plate and it looks 493 00:21:38,560 --> 00:21:40,159 Speaker 2: like you've eaten a lot more than you actually have. 494 00:21:41,280 --> 00:21:42,520 Speaker 2: Or you know, if you've got a little napkin, you 495 00:21:42,560 --> 00:21:44,880 Speaker 2: can put someone in a napkin. We're not here promoting 496 00:21:44,920 --> 00:21:47,199 Speaker 2: wasting food, but I also think that if it's not 497 00:21:47,240 --> 00:21:49,200 Speaker 2: something that you love, and it's not something that's healthy, 498 00:21:49,200 --> 00:21:51,680 Speaker 2: if someone's baked your biscuit or a cake, let's be honest, 499 00:21:51,680 --> 00:21:54,240 Speaker 2: you're not adding anything really healthy into your body. So 500 00:21:54,480 --> 00:21:56,000 Speaker 2: you can waste it into a napkin and waste it 501 00:21:56,040 --> 00:21:57,720 Speaker 2: into the bin, or you can waste it into your body. 502 00:21:57,840 --> 00:21:59,960 Speaker 2: And that's a saying that I heard another dietician saying, 503 00:22:00,040 --> 00:22:02,160 Speaker 2: I really like it because you know, we're not here 504 00:22:02,240 --> 00:22:04,479 Speaker 2: promoting wasting food. But at the same time, if you're 505 00:22:04,520 --> 00:22:06,919 Speaker 2: putting crap into your body, you're kind of wasting it 506 00:22:06,960 --> 00:22:09,400 Speaker 2: in that perspective as well. So here's just another sort 507 00:22:09,440 --> 00:22:11,360 Speaker 2: of frame of thought. I think at this time of year, 508 00:22:11,359 --> 00:22:13,720 Speaker 2: when there is so much food being pushed on us, 509 00:22:14,080 --> 00:22:16,119 Speaker 2: even after Christmas, you know, that kind of food hangs 510 00:22:16,119 --> 00:22:18,240 Speaker 2: around for many weeks after. It's a lot of times 511 00:22:18,240 --> 00:22:20,240 Speaker 2: where we can't catch up with friends or loved ones 512 00:22:20,240 --> 00:22:22,520 Speaker 2: at Christmas. We're doing the cup shops well into January, 513 00:22:22,520 --> 00:22:25,720 Speaker 2: so it's still an issue that's very relevant. But I think, 514 00:22:25,800 --> 00:22:27,399 Speaker 2: you know, kind of breaking it up or pulling it 515 00:22:27,480 --> 00:22:29,919 Speaker 2: apart in your plate can be a good idea. You know, 516 00:22:30,040 --> 00:22:31,960 Speaker 2: letting the host kind of go around give you one 517 00:22:31,960 --> 00:22:33,560 Speaker 2: and then kind of palming it off to someone else 518 00:22:33,560 --> 00:22:35,520 Speaker 2: can be. But use your option, or just have a 519 00:22:35,520 --> 00:22:37,600 Speaker 2: bitle too and say thank you, that was so delicious, 520 00:22:37,600 --> 00:22:39,400 Speaker 2: but I'm so full. I just ate before I came 521 00:22:39,520 --> 00:22:41,240 Speaker 2: or you know, lunch was so good, I really I 522 00:22:41,280 --> 00:22:43,120 Speaker 2: can't enjoy it now. I'm going to put it into 523 00:22:43,160 --> 00:22:44,720 Speaker 2: a little box and take it home for later and 524 00:22:44,840 --> 00:22:47,199 Speaker 2: really enjoy it later, and then whether you do or not, 525 00:22:47,240 --> 00:22:48,320 Speaker 2: it's completely up to you. 526 00:22:48,840 --> 00:22:50,720 Speaker 1: I'm a big fan of the taste don't eat, and 527 00:22:50,760 --> 00:22:53,640 Speaker 1: again I'm not saying it to promote disordered eating or 528 00:22:54,080 --> 00:22:57,159 Speaker 1: food waste, but the reality is we can't eat everything 529 00:22:57,200 --> 00:22:59,200 Speaker 1: that crosses our path, none of us can. 530 00:22:59,280 --> 00:22:59,439 Speaker 2: You know. 531 00:22:59,440 --> 00:23:02,800 Speaker 1: We're in a energy dense environment where there's always masses 532 00:23:02,840 --> 00:23:05,359 Speaker 1: of food around and we don't move a lot, so 533 00:23:05,400 --> 00:23:08,120 Speaker 1: we do have to have strategies for managing ourselves, particularly 534 00:23:08,160 --> 00:23:11,320 Speaker 1: in social situations, and sometimes it is easier to have it, 535 00:23:11,440 --> 00:23:13,520 Speaker 1: taste it, and then move on rather than have that 536 00:23:13,560 --> 00:23:14,840 Speaker 1: I don't want it, I don't want it, and end 537 00:23:14,920 --> 00:23:17,760 Speaker 1: up being almost forced it because that is obviously not 538 00:23:17,800 --> 00:23:20,160 Speaker 1: your issue. That's someone else forcing it onto you, which 539 00:23:20,200 --> 00:23:22,240 Speaker 1: is why it's always good I find socially to put 540 00:23:22,359 --> 00:23:24,320 Speaker 1: food out and then people can choose what they want, 541 00:23:24,640 --> 00:23:26,520 Speaker 1: so I think that's a really good way of doing it. 542 00:23:26,680 --> 00:23:28,800 Speaker 1: I think the other thing, particularly when you're going to 543 00:23:28,840 --> 00:23:33,040 Speaker 1: people's homes, so you know, the client example, goes to 544 00:23:33,080 --> 00:23:35,040 Speaker 1: the mother in laws each week and then finds it's 545 00:23:35,040 --> 00:23:37,480 Speaker 1: really difficult to eat the healthy food. So one of 546 00:23:37,520 --> 00:23:39,320 Speaker 1: the tricks I've always used is if I'm going to 547 00:23:39,359 --> 00:23:41,439 Speaker 1: someone's home that I'm not sure what will be served, 548 00:23:41,520 --> 00:23:43,320 Speaker 1: or I am sort of concerned, like it might be 549 00:23:43,359 --> 00:23:46,200 Speaker 1: a barbecue and you're thinking is there going to be 550 00:23:46,320 --> 00:23:49,640 Speaker 1: enough salad? I always would take with me something that 551 00:23:49,960 --> 00:23:52,520 Speaker 1: was healthy to bulk the meal up. So, for example, 552 00:23:52,560 --> 00:23:55,359 Speaker 1: in this example, you went and in Laurie's Italian and 553 00:23:55,400 --> 00:23:58,200 Speaker 1: there's always massive a pasta and heavy food. I would 554 00:23:58,240 --> 00:24:00,000 Speaker 1: just make an effort to always take my salad as well, 555 00:24:00,200 --> 00:24:02,280 Speaker 1: so at least I can sort of compliment the food. 556 00:24:02,320 --> 00:24:03,960 Speaker 1: So you can sort of take control in that way 557 00:24:04,000 --> 00:24:06,000 Speaker 1: as well. So you're sort of you might have a 558 00:24:06,040 --> 00:24:08,200 Speaker 1: little bit of pasta, but you also have the salad 559 00:24:08,240 --> 00:24:10,400 Speaker 1: and things to bulk up your plate so you don't 560 00:24:10,440 --> 00:24:12,240 Speaker 1: end up in a situation where all you're eating is 561 00:24:12,280 --> 00:24:13,800 Speaker 1: the carve because you know that's what your mother in 562 00:24:13,880 --> 00:24:15,680 Speaker 1: law will serve. So you're sort of not being a 563 00:24:15,760 --> 00:24:17,879 Speaker 1: victim of it either. You're always taking control and pre 564 00:24:17,960 --> 00:24:20,159 Speaker 1: emptying what you need to make sure it's there and 565 00:24:20,160 --> 00:24:21,479 Speaker 1: you don't need to be rude. But you don't need 566 00:24:21,480 --> 00:24:23,040 Speaker 1: to have a massive plate of pasta because you can 567 00:24:23,080 --> 00:24:25,240 Speaker 1: taste it and then fill your plate with the salad 568 00:24:25,280 --> 00:24:27,640 Speaker 1: or vegetables that you need to balance out your meal. 569 00:24:27,920 --> 00:24:29,840 Speaker 2: And I love that, And I've had that discussion many 570 00:24:29,920 --> 00:24:31,960 Speaker 2: times with clients as well, and sometimes they say, well, 571 00:24:32,000 --> 00:24:33,879 Speaker 2: I just feel weird bringing your salad. So I say, 572 00:24:33,880 --> 00:24:35,400 Speaker 2: why don't you bring a salad, a bottle of wine, 573 00:24:35,400 --> 00:24:37,000 Speaker 2: and why don't you bring a salad and a box 574 00:24:37,000 --> 00:24:39,400 Speaker 2: of favorites, Like bring it as more of a big gifts, like, hey, 575 00:24:39,440 --> 00:24:41,439 Speaker 2: I brought these things to the dinner party, thank you 576 00:24:41,480 --> 00:24:43,280 Speaker 2: so much for having us. Maybe if it is a 577 00:24:43,280 --> 00:24:44,919 Speaker 2: little bit weird that you rock up with your salad 578 00:24:44,920 --> 00:24:47,240 Speaker 2: every week, maybe you just bring a little something extra 579 00:24:47,280 --> 00:24:49,840 Speaker 2: as well. Bring some fresh fruit for dessert, Bring I 580 00:24:49,880 --> 00:24:51,760 Speaker 2: don't know, a fresh loaf of salado with you with 581 00:24:51,880 --> 00:24:54,560 Speaker 2: your fresh salad. You know you find it weird. There 582 00:24:54,600 --> 00:24:56,720 Speaker 2: are ways to get around it. But again, if anyone's 583 00:24:56,880 --> 00:24:59,720 Speaker 2: upset by you bringing your own food, that's on them, 584 00:24:59,760 --> 00:25:02,159 Speaker 2: like it's an issue that they have, not you. And 585 00:25:02,200 --> 00:25:03,920 Speaker 2: I just think, like, if they want you to attend 586 00:25:03,960 --> 00:25:05,919 Speaker 2: their house for dinner every single week, and they're not 587 00:25:05,920 --> 00:25:08,080 Speaker 2: willing to provide things that you've asked for, such as 588 00:25:08,080 --> 00:25:10,800 Speaker 2: healthy meals or extra salad. I think you just take 589 00:25:10,840 --> 00:25:12,399 Speaker 2: it upon yourself and bring it and it might be 590 00:25:12,440 --> 00:25:14,200 Speaker 2: awkward for a week or two. But if this is 591 00:25:14,240 --> 00:25:16,840 Speaker 2: something that's happening every single week, guess what, into or 592 00:25:16,880 --> 00:25:18,600 Speaker 2: three weeks, they'll get over it and they'll be like, oh, 593 00:25:18,600 --> 00:25:20,399 Speaker 2: this is just something that Susie does. She comes with 594 00:25:20,440 --> 00:25:22,960 Speaker 2: her salad, and they'll get over it. They'll adapt to 595 00:25:22,960 --> 00:25:23,520 Speaker 2: it eventually. 596 00:25:23,720 --> 00:25:25,879 Speaker 1: Well, I've just dropped up at my sister's house and 597 00:25:25,920 --> 00:25:28,400 Speaker 1: I've brought a tin of smoked oysters to make sure 598 00:25:28,400 --> 00:25:31,040 Speaker 1: she had them, and a bottle of French champagne. So 599 00:25:31,080 --> 00:25:34,200 Speaker 1: they go taking care of my needs. Land no salad inside. 600 00:25:33,960 --> 00:25:36,680 Speaker 2: Exactly balancing, love it, balancing. I'd probably rack up with 601 00:25:36,720 --> 00:25:38,000 Speaker 2: some ice cream and some salad. 602 00:25:38,560 --> 00:25:41,440 Speaker 1: She's cutting the salad as I speak. All right, Yeah, 603 00:25:41,400 --> 00:25:42,600 Speaker 1: and well that brings us to the end of the 604 00:25:42,640 --> 00:25:45,359 Speaker 1: Nutrition Couch for another Sunday. If you haven't done so already, 605 00:25:45,400 --> 00:25:47,720 Speaker 1: don't forget to subscribe and have us delivered twice a 606 00:25:47,760 --> 00:25:49,960 Speaker 1: week to give you everything that's new in the world 607 00:25:50,000 --> 00:25:53,160 Speaker 1: of nutrition. We have our live event recording and also 608 00:25:53,240 --> 00:25:57,320 Speaker 1: our recently released product guide for the supermarket on our website, 609 00:25:57,359 --> 00:26:00,359 Speaker 1: the nutritioncouch dot com and we will see you on 610 00:26:00,440 --> 00:26:04,160 Speaker 1: Wednesday for our regular product review segment. Have a great week.