WEBVTT - Not Eating Enough? The Signs Your Diet Is Sabotaging Your Goals! 0:00:05.160 --> 0:00:07.600 Have you ever thought that maybe the issue with your 0:00:07.640 --> 0:00:10.440 diet is not that you're eating too much, but maybe 0:00:10.480 --> 0:00:13.400 you're eating too little. It may come as a surprise 0:00:13.480 --> 0:00:16.760 to hear that under eating can be just as damaging 0:00:16.760 --> 0:00:20.320 to metabolism as overeating. And on today's episode of The 0:00:20.400 --> 0:00:22.960 Nutrition Couch, we deep dive the signs that you meet 0:00:23.120 --> 0:00:27.280 actually be eating too few calories for your level of activity. Hi, 0:00:27.320 --> 0:00:29.920 I'm Sussi Borrel and I'm Line Wood, and together we 0:00:29.960 --> 0:00:32.800 bring you The Nutrition Couch, the weekly podcast that talks 0:00:32.800 --> 0:00:34.519 about everything you need to know in the world of 0:00:34.600 --> 0:00:37.720 nutrition as well as under eating. We are going to 0:00:37.760 --> 0:00:42.720 take a closer look at sausages in supermarkets. Leanne has 0:00:42.720 --> 0:00:45.120 found a new low sugar dessert treat to share with us, 0:00:45.159 --> 0:00:49.000 and our listener question is all about choosing the best collagen. 0:00:49.680 --> 0:00:52.200 So I think you know. On Nutrition Couchla, we tend 0:00:52.200 --> 0:00:55.000 to talk a lot about hormones and weight control and 0:00:55.760 --> 0:00:59.880 Perry and GLP one medications, but certainly I regularly have 0:01:00.200 --> 0:01:03.320 clients to come to me who I actually work out 0:01:03.360 --> 0:01:06.480 and not eating enough for their level of training, and 0:01:06.560 --> 0:01:09.920 as such they are not reaching their fat loss related 0:01:09.959 --> 0:01:13.119 goals or body composition goals. So a lady that springs 0:01:13.160 --> 0:01:16.520 to mind, she trains heavy weights two to three times 0:01:16.560 --> 0:01:19.200 at the gym. She was a dancer in a former life, 0:01:19.200 --> 0:01:22.640 so she's got a very small frame and she wanted 0:01:22.680 --> 0:01:25.039 to lean up a little bit. But certainly, when I 0:01:25.040 --> 0:01:27.200 assessed her diet was not a case of eating too much. 0:01:27.240 --> 0:01:31.520 In fact, she was basically starving her body of calories. 0:01:31.680 --> 0:01:34.160 And that is not as uncommon as you may think, 0:01:34.240 --> 0:01:34.479 is it. 0:01:34.959 --> 0:01:38.240 No, certainly not. We certainly do. I'd say the opposite 0:01:38.319 --> 0:01:40.200 end of spectrum when it comes to our clients. Sometimes 0:01:40.280 --> 0:01:42.000 we give them a lot more, sometimes we give them 0:01:42.040 --> 0:01:44.200 a lot less. But it is a case of where 0:01:44.680 --> 0:01:48.120 less is not always better, particularly from a fat loss perspective. 0:01:48.200 --> 0:01:50.720 So there are some common signs. But I'll first start 0:01:50.760 --> 0:01:53.760 by saying, if your goal is to have improvements with 0:01:53.840 --> 0:01:56.320 your training, and I often have clients that say, you know, 0:01:56.400 --> 0:01:58.800 this is what I do exercise wise, and I'll say, great, like, 0:01:58.840 --> 0:02:00.320 how do you feel in your sessions? When was the 0:02:00.400 --> 0:02:02.120 last time you hit a bat peeb When was the 0:02:02.160 --> 0:02:04.160 last time you change up your training? And there are 0:02:04.200 --> 0:02:06.320 so many women out there who are just training for 0:02:06.360 --> 0:02:08.720 the sake of training. They're just exercising for the sake 0:02:08.760 --> 0:02:11.880 of exercising, they're not actually progressing with their exercise. So 0:02:11.919 --> 0:02:15.320 you do need to actually eat enough calories, certainly at 0:02:15.360 --> 0:02:18.600 a minimum at maintenance, if not in a calories surplus, 0:02:18.639 --> 0:02:21.880 to actively build muscle as a female, it is difficult. 0:02:21.960 --> 0:02:24.520 Muscle is a metabolically active tissue, so if your goal 0:02:24.600 --> 0:02:27.600 is to actually put on some lean muscle mass, you 0:02:27.639 --> 0:02:29.760 at a minimum have to eat it and maintenance. It's 0:02:29.919 --> 0:02:31.840 very very difficult to put on muscle mass in a 0:02:31.880 --> 0:02:34.280 calorie deficit. It can be done, but it is very 0:02:34.360 --> 0:02:37.600 very difficult and does require quite a few different little 0:02:37.600 --> 0:02:39.640 tweaks here and theres it's certainly easier to do at 0:02:39.680 --> 0:02:42.840 maintenance calories if not a calories surplus. But some of 0:02:42.919 --> 0:02:45.520 the common signs that we do see as dieticians that 0:02:45.560 --> 0:02:48.040 you are under eating. And again a lot of the 0:02:48.040 --> 0:02:51.040 time people aren't actually intentionally doing this right. They're doing 0:02:51.120 --> 0:02:53.480 this because they think they're doing the right thing. They 0:02:53.520 --> 0:02:56.639 think that less is better is more. But a lot 0:02:56.639 --> 0:02:58.600 of the times one of the biggest signs there's just 0:02:58.639 --> 0:03:01.440 that constant fatigue and low energy, Like if you are 0:03:01.600 --> 0:03:05.480 under eating, you are quite literally underfueling your body. And 0:03:05.520 --> 0:03:08.840 your body simply doesn't have enough fuel to actually support 0:03:08.840 --> 0:03:12.680 your level of training, normal metabolism, brain function, and that 0:03:12.800 --> 0:03:15.160 out on top of that, any steps you might be doing. 0:03:15.240 --> 0:03:17.320 If you're trying to push yourself harder in a session 0:03:17.520 --> 0:03:19.799 to hit a PB or run a bit faster, you're 0:03:19.840 --> 0:03:21.440 not really going to be able to do that if 0:03:21.480 --> 0:03:23.360 your body is running on empty. Think about it like 0:03:23.400 --> 0:03:25.560 putting fuel in a car. It can't go anywhere if 0:03:25.600 --> 0:03:28.680 you've constantly haven't given it enough. So I guess a 0:03:28.720 --> 0:03:31.240 big sign for a lot of people is that brain flog, 0:03:31.360 --> 0:03:35.520 poor concentration, really low energy, feeling really flat even after 0:03:35.560 --> 0:03:37.839 you've slept really well, like you know, you know, you've 0:03:37.840 --> 0:03:40.080 had a solid seven eight nine hours of sleep and 0:03:40.080 --> 0:03:43.640 you're still feeling just that persistent tiredness. That's a really 0:03:43.680 --> 0:03:45.520 common sign for a lot of us that a you 0:03:45.560 --> 0:03:48.200 either have low iron and as females, that's very common. 0:03:48.360 --> 0:03:50.600 And I laugh because I myself at the moment, despite 0:03:50.640 --> 0:03:52.400 doing all the right things as a dietician, have been 0:03:52.440 --> 0:03:55.120 told I have low iron as well, So that's always fun, Suzie. 0:03:55.280 --> 0:03:58.320 But the other one is basically I guess for a 0:03:58.320 --> 0:04:01.680 lot of women under eating can and I guess accelerate 0:04:01.800 --> 0:04:05.480 strong cravings and feeling a bit out of control around food. 0:04:05.720 --> 0:04:09.040 So a big sign that someone may be underfueling consistently 0:04:09.400 --> 0:04:12.840 is when they constantly have these really intense cravings, particularly 0:04:12.880 --> 0:04:15.280 for that what I would call more like those soul 0:04:15.360 --> 0:04:18.520 food type of things, like high energy food, sugar carbs, 0:04:18.680 --> 0:04:21.960 quite high fat snacks. So often when the body is underfed, 0:04:22.200 --> 0:04:25.800 the hunger hormones can increase and the brain can really 0:04:25.839 --> 0:04:29.960 prioritize that quick energy type of food. So this often 0:04:30.080 --> 0:04:33.000 leads to that cycle of restriction and under eating, then 0:04:33.120 --> 0:04:36.239 craving and then overeating, and that repeats in a cycle. 0:04:36.360 --> 0:04:38.680 So a lot of people kind of have the feeling 0:04:38.720 --> 0:04:40.599 that they don't have enough wheel power or they're not 0:04:40.640 --> 0:04:43.200 able to lose weight because you know they're not strong 0:04:43.279 --> 0:04:45.880 enough for something's wrong with them. But often it's an 0:04:46.000 --> 0:04:49.159 underfueling issue, and you might not be underfueling all weak, 0:04:49.320 --> 0:04:52.680 but you're certainly underfueling in periods, which is then causing 0:04:52.720 --> 0:04:55.440 that kind of out of control eating later on. So 0:04:55.560 --> 0:04:58.039 that's I guess one another common sign where it might 0:04:58.080 --> 0:05:01.800 not be that consistent underfueling, but you're underfueling enough where 0:05:01.839 --> 0:05:05.320 then that's causing sort of not ideal consequences or symptoms 0:05:05.360 --> 0:05:09.360 later on. Another big sign of underfueling is constantly being 0:05:09.400 --> 0:05:11.880 injured or sick. I've had clients that have worked with 0:05:11.920 --> 0:05:14.680 me before, like Usuuzi, where I've given them more food. 0:05:14.839 --> 0:05:17.760 They're actually able to achieve their body fat goals because 0:05:17.839 --> 0:05:20.679 again they're not stuck in that crave restrict over each cycle. 0:05:21.040 --> 0:05:23.000 But again they say to me, this is the first time, 0:05:23.200 --> 0:05:24.920 and I work in a twelve week coaching model, so 0:05:24.960 --> 0:05:28.039 over three months, in three months, I've never been sick. 0:05:28.080 --> 0:05:29.520 You know, I haven't had an injury at the gym. 0:05:29.560 --> 0:05:31.279 I'm just I'm not picking up all the coals that 0:05:31.320 --> 0:05:33.719 my kids are bringing home. And that is a big 0:05:33.800 --> 0:05:38.440 sign of underfueling's poor recovery after exercise, regularly being injured 0:05:38.520 --> 0:05:42.040 or regularly getting sick, because basically, if you're not giving 0:05:42.080 --> 0:05:45.000 your body enough calories, it can't repair the muscle tissue, 0:05:45.000 --> 0:05:48.039 it can't replenish the glycogen stores in the muscle, so 0:05:48.200 --> 0:05:51.440 that generally will lead you feeling quite sore after workouts 0:05:51.480 --> 0:05:55.160 for quite a few days, you having a decline and performance, 0:05:55.200 --> 0:05:57.359 or not able to make any sort of gains or 0:05:57.400 --> 0:06:00.760 hit new PBS within your exercise sessions and also needing 0:06:00.839 --> 0:06:03.839 longer to recover between sessions. So this is I guess 0:06:03.880 --> 0:06:06.680 a particularly common one in women who do train quite 0:06:06.760 --> 0:06:10.200 a lot but are actually underfueling throughout the day. And 0:06:10.240 --> 0:06:13.160 then another big one is hormonal disruptions, and I'll pass 0:06:13.200 --> 0:06:14.800 over to you Susie, but this is a big one 0:06:14.800 --> 0:06:17.800 we both generally see because low energy intake, whether or 0:06:17.880 --> 0:06:20.840 not it's intentional, can often affect hormones. And for women, 0:06:21.160 --> 0:06:24.960 a big one is either irregular periods or completely missing periods. 0:06:25.000 --> 0:06:28.520 That's a big one that you're probably overexercising and underfueling, 0:06:28.760 --> 0:06:31.440 and when mood starts to be impacted like low mood 0:06:31.920 --> 0:06:35.119 as I said, low energy fatigue and poor sleep as well, 0:06:35.320 --> 0:06:37.839 all of that can be more I guess linked to 0:06:37.839 --> 0:06:41.320 hormonal disruptions, which is generally due to what we call 0:06:41.400 --> 0:06:45.680 low energy availability as dieticians, or simply just not eating 0:06:45.800 --> 0:06:48.440 enough to support the level of training that you're doing. 0:06:48.839 --> 0:06:50.960 True, and it can be you know, if you're quite 0:06:50.960 --> 0:06:53.240 stricrid your diet off and not getting enough good fat, 0:06:53.600 --> 0:06:56.839 so not having sort of some extra virgin olive oil, nuts, seeds. 0:06:57.160 --> 0:06:59.840 But actually I think the key thing to look for 0:07:00.440 --> 0:07:02.600 if you train a lot, so I'm talking at least 0:07:02.640 --> 0:07:05.080 an hour a day of high intensity. If you're just 0:07:05.240 --> 0:07:07.640 even within three to five kilos of ideal weight, so 0:07:07.680 --> 0:07:09.359 you're already quite slim, but you want to take it 0:07:09.400 --> 0:07:11.880 to the next level. If you're not feeling hungry, to me, 0:07:11.960 --> 0:07:15.760 that's a sign you're under eating, because normally metabolism should 0:07:15.880 --> 0:07:17.400 work as if you have your first meal of the 0:07:17.480 --> 0:07:20.160 day and three hours later you're starving if you are 0:07:20.200 --> 0:07:22.640 pretty fit, and if you're not, chances are you're eating 0:07:22.680 --> 0:07:25.720 too little, or if you're delaying that first meal of 0:07:25.760 --> 0:07:28.360 the day until late morning again because you're not hungry 0:07:28.400 --> 0:07:30.760 when you wake up, these are all signs that quite 0:07:30.800 --> 0:07:33.560 possibly you're under eating, and that is common where people 0:07:33.560 --> 0:07:37.640 are having quite light dinners protein just invege, not much carbohydrate, 0:07:37.760 --> 0:07:41.240 no pastas, no rices, and then they continue to overtrain 0:07:41.280 --> 0:07:44.040 and stave through the morning. So for me, a very 0:07:44.080 --> 0:07:47.120 basic measure if potentially you're under eating is if you 0:07:47.240 --> 0:07:50.200 do not notice or feel hunger regularly and you're pretty 0:07:50.200 --> 0:07:52.080 close to ideal weighty, but if you want it to 0:07:52.120 --> 0:07:55.640 be a little bit leaner, So that's pretty simple al rightly, 0:07:55.720 --> 0:07:59.000 and sausages Now, I grew up in bangers and mash, 0:07:59.040 --> 0:08:00.520 and I had a client sent me a food diary 0:08:00.520 --> 0:08:02.680 and wrote, I had bangers and mash, and I was like, 0:08:02.760 --> 0:08:07.400 by really like by choice, because certainly when you're having 0:08:07.400 --> 0:08:11.560 that out at a pub, they're certainly not low fatten ly. Now, 0:08:11.680 --> 0:08:13.680 first of all, we will preface this segment by saying 0:08:13.720 --> 0:08:15.800 that we are certainly not encouraging people to eat more 0:08:15.800 --> 0:08:19.640 process meat. Sausages do generally contain nitrits, and it has 0:08:19.680 --> 0:08:22.480 been recommended by the World Health Organization that these foods 0:08:22.520 --> 0:08:25.160 be limited in the diet due to their positive link 0:08:25.200 --> 0:08:29.800 and association between increased risk of digestive health cancers. Now 0:08:30.120 --> 0:08:32.560 it's a tricky one, isn't that Leanne Because people eat sausages, 0:08:32.600 --> 0:08:36.920 and particularly in Australia, it's very Australian, the bunning sausage. 0:08:36.960 --> 0:08:39.640 You go to a barbecue. So you know, I think 0:08:39.720 --> 0:08:41.800 I wouldn't certainly not be having them more than once 0:08:41.840 --> 0:08:44.920 a week in my own house. I probably have them 0:08:44.920 --> 0:08:48.280 with the kids once a fortnight. But what I noticed 0:08:48.280 --> 0:08:50.040 when we're having people over and I go to get 0:08:50.040 --> 0:08:53.160 some from the barbecue, there is a really big range 0:08:53.160 --> 0:08:55.040 and some of them are not very good quality. So 0:08:55.080 --> 0:08:58.600 I wanted to talk about it today for budget conscious listeners, 0:08:58.600 --> 0:09:01.840 for those who are feeding children, entertaining it for that 0:09:01.920 --> 0:09:03.760 once a week, once a fortnite me or what do 0:09:03.800 --> 0:09:07.360 you look for because there are huge differences. So the 0:09:07.400 --> 0:09:09.760 first thing I would say is that for a long 0:09:09.800 --> 0:09:13.839 time in supermarkets, Peppercorn, which is an Australian company, had 0:09:13.960 --> 0:09:15.760 and I'm talking about going back to my days at 0:09:15.760 --> 0:09:18.720 the Kids Hospital around twenty years ago, and I would 0:09:18.800 --> 0:09:22.160 routinely recommend this brand because they were the leaners sausages 0:09:22.200 --> 0:09:24.840 in the supermarket. Now, they weren't low fat, but they 0:09:24.880 --> 0:09:27.320 were low in saturated fat and as so at the 0:09:27.320 --> 0:09:30.240 time had the heart foundation tick and they're still available 0:09:30.320 --> 0:09:33.040 today in both collars and woolies. They've got burger patties, 0:09:33.160 --> 0:09:36.200 they've got a lean sausage in chicken and beef. So 0:09:36.440 --> 0:09:39.160 in one of these sausages, it's just over one hundred calories, 0:09:39.920 --> 0:09:43.200 almost nine grams of protein. It's got eight percent fat overall, 0:09:43.240 --> 0:09:46.160 which is very low for a sausage because keep in mind, 0:09:46.200 --> 0:09:48.280 for a sausage to cook and texture, you need some 0:09:48.360 --> 0:09:52.360 fat and low saturated fat. So just one point or 0:09:52.440 --> 0:09:55.199 less than three percent saturated fat, and when I look 0:09:55.240 --> 0:09:59.079 at the nutritionals on those, it is the high percentage 0:09:59.080 --> 0:10:02.280 that got seventy percent, and Australian beef they've got carrot, 0:10:02.320 --> 0:10:05.120 sauted onion, and then followed by the additions to make 0:10:05.160 --> 0:10:07.319 the sausage, which is the rice flour, salt, parsley, and 0:10:07.760 --> 0:10:11.000 the sulfites which is the concern, and the mineral salts, 0:10:11.040 --> 0:10:13.439 which is the ones we want to ideally minimize in 0:10:13.480 --> 0:10:16.560 the diet. So one of the key things with the 0:10:16.559 --> 0:10:20.400 peppercorn range is that they also don't have the night 0:10:20.440 --> 0:10:23.800 traits in them. So what food manufacturers are becoming aware 0:10:23.840 --> 0:10:27.479 of is that the two fifty range of food additives, 0:10:27.840 --> 0:10:30.240 which is the night traits, are being taken out, which 0:10:30.240 --> 0:10:33.160 is the key thing. So when you're scanning an ingredient list, 0:10:33.600 --> 0:10:35.360 you want to make sure you're not seeing any two 0:10:35.520 --> 0:10:39.199 fifty food additives, which is the case for the peppercorn 0:10:39.400 --> 0:10:41.720 range and also a number of others. So these are 0:10:41.800 --> 0:10:44.040 kind of my go to gold standard Newly and you 0:10:44.120 --> 0:10:46.000 do pay a bit more for the quality. You know, 0:10:46.080 --> 0:10:48.959 these are sort of up to ten dollars per pack 0:10:49.000 --> 0:10:52.040 of seven compared to five dollars, sort of cheap and 0:10:52.120 --> 0:10:55.240 cheerful ones you might get from supermarkets, so there might 0:10:55.320 --> 0:10:58.360 sort of go to ones. Now if I compare that 0:10:58.480 --> 0:11:01.359 to the this is just the coal original beef sausages, 0:11:01.440 --> 0:11:04.720 which are six fifty, so yes, a lot cheaper, and 0:11:04.760 --> 0:11:06.840 I look at the ingredients, so they've got less. They've 0:11:06.840 --> 0:11:09.720 got seventy percent beef, so similar amount, but a lot 0:11:09.800 --> 0:11:12.840 more additives in there when I scan the list, although 0:11:12.880 --> 0:11:16.440 they do not have the two fifties in their either, 0:11:16.480 --> 0:11:18.880 which is positive. I think some food companies are taking 0:11:18.880 --> 0:11:22.719 it out. But when I look lean at the nutritionals, 0:11:23.240 --> 0:11:27.360 the fat is almost double, so sixteen percent fat and 0:11:27.760 --> 0:11:31.240 over five grams eight percent saturated fat. So that's why 0:11:31.320 --> 0:11:34.600 the peppercorn is superior. Not that they're low fat, but 0:11:34.640 --> 0:11:37.280 they've got low saturated fat and they've got a lot 0:11:37.400 --> 0:11:41.160 less fat overall than your traditional sausages at the supermarket. 0:11:41.200 --> 0:11:43.480 And that's I had a really good look at Audi 0:11:43.559 --> 0:11:46.600 sausages because I was catering for a large number of people, 0:11:47.440 --> 0:11:50.320 But in general, their fat was up to twenty thirty percent, 0:11:50.360 --> 0:11:52.679 which is just too high. They're basically sticking a lot 0:11:52.679 --> 0:11:55.920 of poor quality meat in there. So the other ones 0:11:55.960 --> 0:11:58.040 I do like, and both in coals and willise the 0:11:58.120 --> 0:12:02.760 chicken sausages. The chicken sausages are seventy six six percent chicken, 0:12:02.800 --> 0:12:07.520 so incredibly high. And when you look at the fat 0:12:07.559 --> 0:12:10.440 on them, again, similar to the peppercorn, they're low in 0:12:10.520 --> 0:12:14.280 saturated fat overall and lower in total fat, although they 0:12:14.320 --> 0:12:17.480 do contain a lot more additives. So the take home 0:12:17.520 --> 0:12:20.480 message from this segment is sausages aren't great for us. 0:12:20.520 --> 0:12:22.480 You wouldn't do it more than once or twice a week. 0:12:22.600 --> 0:12:24.880 In saying that, though, if you're getting a lean sausage 0:12:24.880 --> 0:12:27.200 without night trates, you could easily have it once a week. 0:12:27.240 --> 0:12:28.960 It's the night trates you've got to be careful of. 0:12:29.440 --> 0:12:31.280 So do a quick scan and you're looking for no 0:12:31.400 --> 0:12:34.800 additions of the two fifty night trates on the ingredient list, 0:12:35.280 --> 0:12:38.520 and then I'm looking for less than ten percent total 0:12:38.559 --> 0:12:41.680 fat and less than three percent saturated and that is 0:12:41.720 --> 0:12:44.640 a relatively healthy sausage compared to the cheap and cheer 0:12:44.640 --> 0:12:48.280 four five six dollars tray options, which are upwards of 0:12:48.320 --> 0:12:49.640 twenty thirty percent fat. 0:12:50.200 --> 0:12:52.079 And I'll just quickly add so the night traits and 0:12:52.160 --> 0:12:54.200 the night trites are two fifty two fifty one and 0:12:54.200 --> 0:12:57.040 two fifty two on the labels, so there's certainly a 0:12:57.040 --> 0:12:59.400 better option if it doesn't have the two fifties on 0:12:59.440 --> 0:13:05.559 the label. However, the World Health Organization does consider process meats, yes, 0:13:05.600 --> 0:13:08.480 if they do contain nitrates or nitrites, but also if 0:13:08.480 --> 0:13:12.280 they are smoked or cured, have added salts, preservatives, and 0:13:12.360 --> 0:13:14.720 also the other thing that can increase the risk of 0:13:14.760 --> 0:13:18.080 cancer is cooking on a very very high temperature, so 0:13:18.080 --> 0:13:20.920 if you're sort of burning or charring the sausages as well, 0:13:21.120 --> 0:13:23.760 this can then, they say, longer term, promote some of 0:13:23.800 --> 0:13:26.240 that DNA damage in the colon, which can increase that 0:13:26.320 --> 0:13:29.080 risk of val cancer long term. So it's not just 0:13:29.200 --> 0:13:31.600 about the nitrites. So, as Susie said, it is probably 0:13:31.640 --> 0:13:34.320 a better option, but it's not something we'd say, you know, 0:13:34.360 --> 0:13:36.360 we can serve up for dinner for the kids multiple 0:13:36.400 --> 0:13:38.880 times a week, because you know, they are a cheaper, 0:13:39.000 --> 0:13:41.280 more budget friendly option, but you still need to be 0:13:41.400 --> 0:13:44.560 aware that, you know, the processed meat has other factors 0:13:44.600 --> 0:13:47.360 involved in it, not just the two fifty I guess 0:13:47.360 --> 0:13:49.680 additives in there as well, and it is also very 0:13:49.720 --> 0:13:52.400 dose dependent as well, so they are saying that it's 0:13:52.400 --> 0:13:55.320 about fifty grams of that sort of processed red meat, 0:13:55.360 --> 0:13:59.839 so sausages, ham, salami, that kind of Devon Cabano type meat. 0:14:00.080 --> 0:14:02.599 Grams of that a day, anything more than that increases 0:14:02.679 --> 0:14:05.160 your risk of colorectal cancer. I think it's by about 0:14:05.200 --> 0:14:08.120 twenty percent. So it is very dose dependent. If you 0:14:08.200 --> 0:14:10.280 have sausages twice a week one week and then don't 0:14:10.280 --> 0:14:12.559 have them for two weeks, you know, that risk sort 0:14:12.600 --> 0:14:14.880 of flattens down that little bit as well. So it 0:14:14.960 --> 0:14:17.120 is sort of that how often you have it. But 0:14:17.160 --> 0:14:19.760 as you said, if you can try to choose better options, 0:14:20.000 --> 0:14:22.160 that is certainly something that's going to help you out 0:14:22.200 --> 0:14:23.800 from a health perspective long term. 0:14:24.000 --> 0:14:26.480 True true true true. So yes, have a good look 0:14:26.520 --> 0:14:28.320 at those nutritional labels, but there are a couple of 0:14:28.400 --> 0:14:30.880 ones that are particularly good and worth spending a little 0:14:30.880 --> 0:14:33.160 bit of extra money on. And I should also say 0:14:33.160 --> 0:14:36.560 that butcher sausage is traditionally not very lean, so people 0:14:36.600 --> 0:14:38.680 will say I'll go to the butcher because they're better quality, 0:14:38.720 --> 0:14:41.720 and I think that's a little bit misleading because in 0:14:41.800 --> 0:14:44.640 my experience, Butcher's sausages tastes great because they're hiring fat, 0:14:45.000 --> 0:14:46.880 so you'll notice a lean sausage because it won't cool 0:14:46.880 --> 0:14:49.440 because he's he on the barthecue. So I would argue 0:14:49.440 --> 0:14:52.240 that the butcher's ones are generally not better. Don't cute 0:14:52.240 --> 0:14:54.960 yourself into thinking that they're often a lot more, a 0:14:55.000 --> 0:14:58.240 lot higher in fat so that tastes good. All right, Anne, 0:14:58.680 --> 0:15:00.880 you've been in the dessert section and you sent me 0:15:00.920 --> 0:15:02.400 through a nice little ice block, and I thought it 0:15:02.440 --> 0:15:04.160 was time to do it since it's going to turn 0:15:04.160 --> 0:15:07.120 over into hot chocolate season pretty soon. And I have 0:15:07.200 --> 0:15:09.640 seen these. This is the Peed's frosty fruits with fifty 0:15:09.640 --> 0:15:13.760 percent less sugar. Now, frosty fruits are delicious. They were 0:15:13.920 --> 0:15:16.440 actually quite like calorie before, so having an option that's 0:15:16.440 --> 0:15:20.360 lowan sugar is certainly appealing to reduce kids sugar intake 0:15:20.680 --> 0:15:22.520 and get them off. They're super dupers, which I have 0:15:22.520 --> 0:15:24.520 to say they love now. The first thing I'd say 0:15:24.520 --> 0:15:27.560 about this is that they're nine dollars a box. That 0:15:27.680 --> 0:15:31.080 is not insignificant for basically some fruit and water. 0:15:31.720 --> 0:15:33.960 Nobody pays that. Let's be honest, we wait till they 0:15:34.000 --> 0:15:34.400 health for ues. 0:15:34.560 --> 0:15:36.440 No. I think I only buy them when they're health 0:15:36.440 --> 0:15:38.280 priced for all of them, and I wouldn't pay nine 0:15:38.280 --> 0:15:40.240 dollars for these because they are basically fruit and water. 0:15:40.400 --> 0:15:43.720 I'm going to pay to pay for ice cream. But nutritionally, 0:15:43.800 --> 0:15:46.600 the ingredients is fruit juice thirty nine percent, a mix 0:15:46.680 --> 0:15:50.600 of pineapple, orange passion, fruit water, glucose syrup sorbatoll So 0:15:50.640 --> 0:15:53.400 they're using an alcohol. Sugar is the sweetener, a bit 0:15:53.400 --> 0:15:56.520 more sugar, food acid, vegetable gum, and then some stevia 0:15:56.720 --> 0:15:59.040 to make it sweet, which gives you an ice block 0:15:59.080 --> 0:16:07.240 that contains only about seventy calories. It's got total carbohydrate 0:16:07.280 --> 0:16:10.280 thirteen point one and seven point two grams of total sugar, 0:16:10.560 --> 0:16:12.960 and I would estimate that's about as third I reckon. 0:16:13.000 --> 0:16:15.160 I usually reckon they've got about twenty grams of sugar 0:16:15.240 --> 0:16:17.160 or four or five teaspoons, So this is just over 0:16:17.240 --> 0:16:20.360 one teaspoon of sugar. Probably a delicious ice treat for 0:16:20.400 --> 0:16:23.320 the kids. So yeah, I would definitely buy these. I'd 0:16:23.320 --> 0:16:25.440 buy them for young kids if I was having a party, 0:16:25.880 --> 0:16:27.840 but I certainly wouldn't pay nine dollars for them. I'd 0:16:27.880 --> 0:16:29.920 only pay four fifty. Did you try them? 0:16:30.120 --> 0:16:30.280 Yeah? 0:16:30.320 --> 0:16:30.520 I did. 0:16:30.560 --> 0:16:32.400 They're actually really nice. So we were at NUSA, and 0:16:32.600 --> 0:16:35.920 obviously you know NEWSID prices are not inexpensive, and so 0:16:35.960 --> 0:16:37.280 the kids were like, can we go out the ice 0:16:37.320 --> 0:16:39.160 cream every day, you know, at the beach for a week. 0:16:39.200 --> 0:16:40.760 And we were sort of like, when I've gotta have 0:16:40.760 --> 0:16:42.320 any money left in our bank account if we take 0:16:42.320 --> 0:16:44.480 you up for Jelato every single day. So I went 0:16:44.520 --> 0:16:46.200 to the shops that I found these, and they were 0:16:46.240 --> 0:16:48.600 actually on dow. They were half price at four fifty. 0:16:48.800 --> 0:16:50.920 It works out to me about fifty cents that ice block. 0:16:50.960 --> 0:16:52.840 You literally can't beat that. I thought that was very, 0:16:52.960 --> 0:16:55.280 very affordable, and I just bought one box at the time, 0:16:55.280 --> 0:16:57.480 because obviously we were staying in a little holiday place 0:16:57.680 --> 0:16:59.080 and I didn't want to take them home. But the 0:16:59.160 --> 0:17:01.440 kids loved them. They were so great after the beach, 0:17:01.480 --> 0:17:03.400 like it gave them a bit of hydration. Yes, it 0:17:03.440 --> 0:17:05.399 gave them a bit of sugar. But they've been running around, 0:17:05.440 --> 0:17:06.880 you know, in the hot beach, in the hot sun 0:17:06.960 --> 0:17:10.040 for a couple of hours. Of course, very sunsafe sunscreen, hats, 0:17:10.080 --> 0:17:12.159 et cetera. You know, they were hot, they were sweaty, 0:17:12.160 --> 0:17:14.440 they wanted some hydration. So these were a really good option. 0:17:14.520 --> 0:17:16.040 They loved them. I had to bite at tillis. It 0:17:16.080 --> 0:17:18.720 was quite tasty and you couldn't. I couldn't taste that 0:17:18.800 --> 0:17:21.439 kind of artificially type taste. Sometimes you can taste in 0:17:21.440 --> 0:17:23.960 different types of like lower sugar ice cream. So I 0:17:24.000 --> 0:17:25.920 thought they were a really great option. They're also good 0:17:25.960 --> 0:17:28.480 and free, and they do contain some real fruit as well, 0:17:28.600 --> 0:17:31.520 So as an ice block option for kids, I think 0:17:31.560 --> 0:17:33.800 they're somewhere at the top of the lists, But like you, 0:17:33.960 --> 0:17:36.119 I would be waiting until they are on sale and 0:17:36.160 --> 0:17:38.400 stocking up. But you do get eight for a pack 0:17:38.440 --> 0:17:40.840 as well, which you know works out even if you 0:17:40.920 --> 0:17:42.639 were to pay full price. It works out to be 0:17:42.680 --> 0:17:45.280 only about a dollar or a dollar twenty a pop. 0:17:45.320 --> 0:17:47.040 Will consider when you take kids out of ice cream 0:17:47.040 --> 0:17:49.320 it's seven eight, nine ten dollars a serve. 0:17:49.840 --> 0:17:52.479 How much is gelato? Like six seven dollars for a 0:17:52.520 --> 0:17:53.560 tiny It. 0:17:53.480 --> 0:17:56.160 Was like eight or nine dollars each for a kid, 0:17:56.320 --> 0:17:59.320 So crazy price. Yeah, like they don't miss you. Yeah, 0:17:59.320 --> 0:18:01.440 So these are I think a really really nice option. 0:18:01.600 --> 0:18:03.680 It is sort of heading more into that cooler month 0:18:03.760 --> 0:18:05.560 at the moment, but if you do live somewhere hotter 0:18:05.600 --> 0:18:08.840 light Queensland, it doesn't cool down as quickly as down south, 0:18:08.920 --> 0:18:10.359 so we might still be able to get these in 0:18:10.400 --> 0:18:12.400 from a month or two and the kids might enjoy them. 0:18:12.400 --> 0:18:14.080 So there are big thumbs up from me. They taste 0:18:14.160 --> 0:18:16.600 really good and when you get them on sale. Really 0:18:16.800 --> 0:18:19.040 you couldn't make them cheaper at home, like fifty cents 0:18:19.040 --> 0:18:21.119 a pop. It would not be worth making yourself at 0:18:21.160 --> 0:18:23.520 home well in my opinion. Anyway, you know, I'll take 0:18:23.520 --> 0:18:25.480 the fifty cent ice block any day. 0:18:25.960 --> 0:18:29.119 True good find I like it very much. And again 0:18:29.320 --> 0:18:31.720 you can give us a little education on collagen. The 0:18:32.000 --> 0:18:36.240 question from our Design by Dieticians Instagram was how do 0:18:36.280 --> 0:18:38.960 I choose the right type of collagen? Which is a 0:18:39.000 --> 0:18:41.160 loaded question really because we're going to say our own, 0:18:41.600 --> 0:18:45.720 but take you through the science of why renew our 0:18:45.760 --> 0:18:49.320 collagen blend is nutritionally superior to others on the market 0:18:49.600 --> 0:18:52.080