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Speaker 1: What do you order pizza? How many slices do you have? One? Two?

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Speaker 2: Well, come on, let's be honest, do you eat the

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Speaker 2: whole pizza? We all love our pizza and our tacos.

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Speaker 2: Our pastors are burgers. So in today's episode of The

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Speaker 2: Nutrition Couch, we chat about the importance of making your

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Speaker 2: favorite meals very balanced, even if they are a little

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Speaker 2: bit more indulgent. Hi, I'm Leanne Wood and our Tizzy Borrow,

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Speaker 2: and together we bring you The Nutrition Couch, the weekly

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Speaker 2: podcast that keeps you up to date on everything that

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Speaker 2: you need to know in the world of nutrition, as

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Speaker 2: well as the importance of meal balance. We have some

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Speaker 2: new data which we think you'll be very interested to

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Speaker 2: hear on oral health. We also have a seated cracker

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Speaker 2: that stacks up pretty good against thee other types of crackers.

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Speaker 2: And our listener question is all about pastors in this supermarket.

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Speaker 2: So to kick us off today, Susie, you have an

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Speaker 2: interesting new study on chewing gum and oral health, don't you.

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Speaker 3: And it was one of those funny things Leanne that

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Speaker 3: I thought to myself, Well, I don't think we've actually

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Speaker 3: ever discussed chewing gum on the podcast.

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Speaker 4: Now, because we've going.

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Speaker 3: For three years and actually we have an anniversarily and

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Speaker 3: it's like our three anniversary.

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Speaker 4: We haven't celebrated.

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Speaker 1: We should have a party.

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Speaker 4: I think I'll come up for a party. We need

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Speaker 4: a day.

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Speaker 3: So three years since we began the Nutrition Couch, which

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Speaker 3: was right in COVID can I also add so that

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Speaker 3: was a bit tricky. And we're close to five million downloads.

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Speaker 3: So as always, thank you for out support. We're just

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Speaker 3: so proud of how many people we reach each week.

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Speaker 3: But you can imagine we were doing two episodes, now

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Speaker 3: we're doing one. We have actually covered a lot of

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Speaker 3: topics now. Nutrition constantly changes, there's always new stuff.

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Speaker 4: We'll never run out of a conversation. But I did think, oh,

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Speaker 4: we haven't discussed chewing gum. Now.

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Speaker 3: I don't think I've seen you eat chewing gum. I've

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Speaker 3: seen you have mints, you like a clips, I've seen that.

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Speaker 1: Yeah, But you.

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Speaker 4: Guys don't chew gum, do you?

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Speaker 2: I don't know a lot no, And I think due

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Speaker 2: to my IBS history, I used to chew gum a

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Speaker 2: lot when I was in my late teens early twenties,

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Speaker 2: and I just got so fearful of anything that I

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Speaker 2: had making me more blooded, because we do know that

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Speaker 2: the more gum you chew, the more air you tend

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Speaker 2: to take in, and some time and very sensitive people,

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Speaker 2: it can you know, make the distension of the bloating

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Speaker 2: a little bit worse. So I think I have a

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Speaker 2: bit of an irrational fear around chewing gum leading.

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Speaker 1: To my bloating.

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Speaker 2: But things that my IBS is much much better these days,

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Speaker 2: so I will occasionally have some chewing gum. My preference

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Speaker 2: is definitely for a mint. I just I never like,

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Speaker 2: I'm like, what do I put the chewing gum when

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Speaker 2: I'm done with it?

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Speaker 1: Like what do I do with it?

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Speaker 4: You know?

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Speaker 2: I just when I see it like stuck on the

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Speaker 2: bottom of like a table or on the ground, it

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Speaker 2: just cks me out.

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Speaker 1: So I'm just I'm not a huge chewing gum fancy.

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Speaker 1: I must say, I'm much more of a mint girl preference.

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Speaker 3: Well, I'm a dirty gum chour. I am a dirty

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Speaker 3: gum choer from way back. I started chewing chewing gum

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Speaker 3: when I was at high school because I was in

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Speaker 3: you know, one of those girl groups that was just paranoia.

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Speaker 4: About bad breath.

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Speaker 3: So I have chewed gum literally NonStop my tire adult life.

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Speaker 3: Now I don't stick it onto tables, everyone.

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Speaker 1: Will be very pleased.

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Speaker 3: But I am absolutely a gum shore and I was

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Speaker 3: having a look at the research on it because obviously

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Speaker 3: in the olden days there was a good old p

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Speaker 3: K and it was sugary. But most chewing gums you

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Speaker 3: can find now are sugar free.

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Speaker 4: So the first question that comes to mind with many

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Speaker 4: clients is can I have it?

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Speaker 3: Even in the case of sugar free mints, And I'll say,

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Speaker 3: as long as you're getting a sugar free variety. Now,

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Speaker 3: if you had asked me before reading a paper I'm

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Speaker 3: going to share with you today, my belief would have

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Speaker 3: been that it's pretty good for dental health. And the

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Speaker 3: reason is that chewing after a meal helps to increase

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Speaker 3: saliva production, and saliva generally helps to clean and protect

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Speaker 3: the teeth from damage after eating.

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Speaker 4: So I will every meal.

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Speaker 3: Literally eat a chewing gum immediately afterwards, just a habit

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Speaker 3: over many many years. I've described I personally don't have

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Speaker 3: issues with my stomach, so it doesn't bother me. Although

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Speaker 3: we should say that a lot of the sugar alcohols

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Speaker 3: that are now used to make chewing gum, the manitole,

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Speaker 3: the sorbaole, a high intake of which can impact how.

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Speaker 4: Often you go to the bathroom and also bloating.

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Speaker 3: If so, if you're sensitive is land described, you do

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Speaker 3: need to be very careful. Now, a couple of little

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Speaker 3: quirky things about chewing gum, even though I had a

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Speaker 3: belief that it's better for oral health, but I've got

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Speaker 3: some data to show otherwise. But it certainly increases calorie burn.

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Speaker 3: So you burn about eleven extra calories per I want

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Speaker 3: to double check that. I want to say per day.

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Speaker 3: I don't think it's per hour.

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Speaker 4: Oh no, it is.

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Speaker 3: Chewing gum can burn around eleven extra calories per hour,

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Speaker 3: which does add up, you know, to an extra three

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Speaker 3: hundred calories burned at the end of the week. So

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Speaker 3: it does have a calorie burn that effect. So you know,

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Speaker 3: that's when we talk about quirky nutrition things like drinking

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Speaker 3: ice cold water that increase metabolic rate. That's one of

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Speaker 3: the ones that comes up. Yes, you do actually burn

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Speaker 3: some calories chewing gum. But this was actually a study

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Speaker 3: that had come up this last few weeks.

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Speaker 4: It published in.

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Speaker 3: The Journal of the American Nutrition Association. So a very

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Speaker 3: reputable journal which had looked at some data of people

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Speaker 3: enrolled in a large study for six years and how

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Speaker 3: to look at their oral health, whether they chewed gum,

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Speaker 3: they're diet in general waste circumference. But it was not

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Speaker 3: found to have any relationship, and it was fifteen thousand people,

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Speaker 3: so not insignificant. Two point four percent of those too

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Speaker 3: gum regularly, So there was no association with oral health,

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Speaker 3: which surprised me because I would have thought that people

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Speaker 3: who chewed gum will probably had sort of better oral

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Speaker 3: health in the sense that more saliva production, less likely

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Speaker 3: issues with cavities and gum disease, which of course we

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Speaker 3: know is also linked to a number of other health consequences.

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Speaker 4: But they didn't actually find that association.

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Speaker 3: But what they did find that gum chewers in general

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Speaker 3: had a healthier diet and a lower intake of added

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Speaker 3: sugars in those who did not chew gum. Now this

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Speaker 3: is observational, this is an intervention study where.

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Speaker 4: They've tested this hypothesis.

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Speaker 3: They're basically just saying that there was you know, people

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Speaker 3: who chewed gum didn't have a healthier mouth, but people

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Speaker 3: who chew gum did have a healthier diet, and they

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Speaker 3: also had a lower intake of sugars. And that just

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Speaker 3: I thought was an interesting discussion in general, because certainly

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Speaker 3: when I have a number of clients who will complain

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Speaker 3: of looking for something sweet after meals, which is a

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Speaker 3: habit that can form, and also as your hormone shift

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Speaker 3: going through your forties and fifties and menopausal years, if

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Speaker 3: you've got blogly post regul relation issues, you may start

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Speaker 3: to notice that after a meal you really crave something sweet.

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Speaker 3: And my rule of thumb, and a suggestion to clients

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Speaker 3: and even myself Leanne, is to try and minimize sweet

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Speaker 3: food intake in the day. I find as soon as

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Speaker 3: I break the seal, if I start eating chocolates or

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Speaker 3: whatever it is in the day sweet food, I'll just.

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Speaker 4: Munch on it all day.

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Speaker 3: Whereas if you can hold off until after the evening

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Speaker 3: meal and have it in a controlled way something sweet,

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Speaker 3: I find it it keeps the cravings much more controlled.

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Speaker 4: But I will encourage.

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Speaker 3: Clients who have quite a distinct need for something sweet

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Speaker 3: after their meal at lunchtime to do something like chew a.

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Speaker 4: Sugar free gum or sugar free mints.

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Speaker 3: I've done that for a long long time, and certainly

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Speaker 3: there was some sort of relationship going on with between

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Speaker 3: people who perhaps soothe or soothe anxiety with chewing gum,

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Speaker 3: because there's also an interesting evidence to show that people

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Speaker 3: who chew gum have better attention, better working memory, and

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Speaker 3: it acts like it as an anxiety and stress release.

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Speaker 4: So there's a lot of positives.

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Speaker 3: Not that we all should be walking around chewing gum,

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Speaker 3: you know, it's obviously not the most aesthetically a thing

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Speaker 3: to be doing, but there are certainly some benefits that

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Speaker 3: appear come from having that. It's like, you know, a

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Speaker 3: fiddler in your hands, a fiddle thing. The chewing gum

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Speaker 3: sends to help manage anxiety, and in this instance, perhaps

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Speaker 3: manting sugar cravings neutralized, perhaps the mouth taste and desire

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Speaker 3: for sweet food. So my best recommendation would be, if

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Speaker 3: you do want to give it a go, you've got

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Speaker 3: to go for a sugar free one. You certainly don't

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Speaker 3: want to stick it under any tables, as Leanne described,

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Speaker 3: Let's hope that's not a Queenslander thing there, And yeah,

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Speaker 3: that might be a way to use it, particularly if

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Speaker 3: you're used to having something sweet after lunch. You can

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Speaker 3: certainly find fruity type gums that are also sugar free,

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Speaker 3: but we have to have it warning. You can have

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Speaker 3: too much, and if you're sensitive, you might find yourself

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Speaker 3: run into the bathroom because excessive consumption can have a

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Speaker 3: laxive effect. I haven't seen that in my career with

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Speaker 3: except one client who was a bit more OCD.

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Speaker 4: And just eight packets of it a day. But you know,

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Speaker 4: a few times a day after a meal.

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Speaker 3: Certainly there's not a lot of negatives really, other than

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Speaker 3: perhaps the aesthetics of constantly chewing.

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Speaker 2: Yeah, the laxative type effects you tend to get with

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Speaker 2: the artificial type sweetened things, whether it's chewing gum or

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Speaker 2: lallies or whatnot, tends to be very clearly written on

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Speaker 2: the label excess consumption. So you would you define excess

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Speaker 2: consumption of something like gum quite a few packets a day,

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Speaker 2: I would imagine, I think two or three pieces for

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Speaker 2: the standard person wouldn't do anything.

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Speaker 1: But it's very interesting, Susie and I.

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Speaker 2: Will say, I've never clubs don't really ask me much

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Speaker 2: about gum. Occasionally the would say, you know, can I

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Speaker 2: have a couple of mints or something? I'm like, yeah,

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Speaker 2: not a problem, but maybe it's a Queensland thing. Maybe

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Speaker 2: we just don't chew gum as much as our Sydney capots.

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Speaker 2: But I have very very very rarely in my career

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Speaker 2: been asked about gum, and I've certainly not really thought

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Speaker 2: about the research in terms of where it's at or

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Speaker 2: linking to oral health.

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Speaker 1: So it's quite interesting.

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Speaker 2: But I imagine that with the research this paper showing

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Speaker 2: that gum chewers had healthier dietes overall, I wonder if

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Speaker 2: it's much like yourself, people replacing the need to have

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Speaker 2: some lollies or a cookie or something sweet after lunch

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Speaker 2: or dinner with a piece of gum, which overall would.

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Speaker 1: Improve the quality of their dies.

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Speaker 2: So perhaps it's very much habit linked like it is

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Speaker 2: for you, for the majority of people. And that's why

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Speaker 2: it's not necessarily like that cause or link like chewing

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Speaker 2: gum makes you healthier, but it's just a good habit

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Speaker 2: replacement for another type of habit. Are you eating some

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Speaker 2: chocolate or cookies after a meal because you crave something sweet?

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Speaker 2: So very interesting just to I guess even have a

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Speaker 2: think about, isn't it It is?

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Speaker 3: Because as I said, we hadn't discussed it previously, but

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Speaker 3: I think for me it's much better than a sugar

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Speaker 3: free lolly. So I've had a few questions of clients

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Speaker 3: recently about there's lower sugar new lollies out, or we've

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Speaker 3: spoken about the Fun Day no sugar lollies. But for me,

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Speaker 3: the difference is, particularly with a peppermint based gum, is

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Speaker 3: that we know peppermint is a good appetite controller. We

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Speaker 3: know it changes that mouth taste and seat of almost

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Speaker 3: neutralizes the craving. Whereas as soon as it's incredibly sweet,

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Speaker 3: lollies or Audi used to have the low sugar butter Scotch,

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Speaker 3: which they're not low fat, but they're low sugar.

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Speaker 4: They're delicious.

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Speaker 3: Right, if I start with a packet of those, you'll

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Speaker 3: just plow through the whole lot because it's still that

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Speaker 3: sweat eat feeling. And I think there's something to do

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Speaker 3: with the chewing that also is maybe you know, stress

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Speaker 3: reducing or pacifying as opposed to just to sucking.

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Speaker 4: And I don't say that, you know, like I'm being

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Speaker 4: serious in that discussion.

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Speaker 3: And whereas a lolly it's kind of it's not prolonged,

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Speaker 3: you sort of have it and then you almost want

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Speaker 3: another one straight away because of that feeling, whereas with

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Speaker 3: gum it's mint, you don't have that keep going, keep

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Speaker 3: going effects. So I think, if you're not a gum chewer,

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Speaker 3: but you're thinking, or maybe I should be, maybe it

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Speaker 3: will help with my sugar control or my craving control,

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Speaker 3: I would strongly suggest you stick to something like peppermint

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Speaker 3: that's quite a strong flavor, rather than the fruity ones,

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Speaker 3: even though I've spoken about them, because anecdotally, I would

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Speaker 3: argue that it's the strong mint flavors that are probably

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Speaker 3: going to have a better effect on appetite regulation than

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Speaker 3: something sweet, because I think, yeah, those fun days, you

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Speaker 3: can just eat the whole packet because you just get

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Speaker 3: that hit for it and that taste and want to

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Speaker 3: keep going. And that's my issue with lollies, even one

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Speaker 3: or two, it doesn't sort of end the eating occasion.

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Speaker 4: It just keeps going on and on and on. So

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Speaker 4: I don't know, let us know what you think, but

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Speaker 4: I thought, oh, that's a bit.

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Speaker 3: Of quirky information to keep our potty this week, because

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Speaker 3: I've been pretty happy with our content in the last

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Speaker 3: few weeks in and I've had lots of messages from

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Speaker 3: this and saying that they're really liking some.

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Speaker 4: Of our topics. So when you're hot, you're hot, let's

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Speaker 4: keep powering.

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Speaker 3: On, Which lends me to a discussion I've wanted to

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Speaker 3: have for a little while, And I just had made

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Speaker 3: a note when I was talking to clients this week

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Speaker 3: in clinic that I notice something that happens, particularly after

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Speaker 3: the weekends, when I get my food diaries coming through,

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Speaker 3: is that when my clients are having a meal that's

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Speaker 3: perhaps a bit more indulgent or a bit carb heavy,

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Speaker 3: whether it's a pasta or a pizza. Often typically you

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Speaker 3: might be at a restaurant and or ordering Thai food,

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Speaker 3: and all of a sudden, a balanced meal of protein

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Speaker 3: and veggies and maybe a bit of car becomes an

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Speaker 3: entire carb meal. So, for example, my clients will go

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Speaker 3: to thie and they'll order say pad tie, as well

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Speaker 3: as say spring.

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Speaker 4: Rolls and more indulgent foods.

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Speaker 3: Or if they go to pizza, they will have like

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Speaker 3: literally several pieces of pizza and very rarely do I

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Speaker 3: see salad.

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Speaker 4: And I thought it was a good opportunity to discuss the.

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Speaker 3: Importance of always working towards meal balance and the reason

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Speaker 3: I'm saying that is as soon as you oscillate between

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Speaker 3: having balanced meals that always have a couple of cups

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Speaker 3: of fresh food, salad, vegetables, some lean protein, some carbohydrate,

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Speaker 3: as soon as you go from that to then completely

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Speaker 3: over consuming the carbohydrate. So, for example, in eating the

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Speaker 3: entire pizza because you're on Oh, dumplings is another good example,

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Speaker 3: so the dumpling meal would be like twenty dumplings and

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Speaker 3: not much else. The issue with that is that you

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Speaker 3: are oscillating between really much lower calorie, lighter meals and

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Speaker 3: then extreme over consumption.

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Speaker 4: My argument is that you never.

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Speaker 3: Are really learning the art of moderation, so as soon

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Speaker 3: as you're off any regime, you just return naturally to overeating.

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Speaker 3: Which is why I'm trying to encourage my clients to

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Speaker 3: not think of meals off as just eat whatever you

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Speaker 3: want that meals off in terms of still getting the balance,

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Speaker 3: even if the.

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Speaker 4: Food's slightly heavier in calories.

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Speaker 3: Because Familian, a meal of pizza is two maybe three

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Speaker 3: pieces with a big salad, or a dumpling meal is

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Speaker 3: six to eight dumplings with greens and some veggie rice.

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Speaker 3: But routinely I will see diaries come through that, say,

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Speaker 3: like an entire pizza, particularly if it's a perceived healthier pizza,

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Speaker 3: like a higher protein base, and I'll say that's actually

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Speaker 3: two meals because even though it's healthier version, it's still

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Speaker 3: high calorie food. And the same with dumplings, or the

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Speaker 3: same if you go to tie the time, meal should

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Speaker 3: still be a little bit of rice, a lot of veggies,

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Speaker 3: and then maybe some pad tie or curry. So I

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Speaker 3: just wanted to, as a general discussion, start to talk

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Speaker 3: about some of those more indulgent meals and always coming

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Speaker 3: back to how do I balance this meal out rather

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Speaker 3: than thinking I'm off, I'm going to eat twenty five

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Speaker 3: dumplings and get back on track tomorrow five dumbles.

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Speaker 1: There's a lot of dumplings, those little ones I reckon.

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Speaker 3: You can keep going on because there's salty and keep eating.

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Speaker 3: It's the same with pizza dogs have another slice, whereas

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Speaker 3: if you actually and this also lends itself too to

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Speaker 3: how we eat, because if you're eating on the run

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Speaker 3: and standing up or just grabbing as opposed to making

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Speaker 3: a plate where the plate has got the salad first

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Speaker 3: and then adding it in. So a lot of it

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Speaker 3: is process driven, as well about how you actually created

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Speaker 3: me a lot of plate versus eating just standing up

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Speaker 3: and on the go and just shoving extra stuff in.

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Speaker 2: Yeah, I totally agree, And I think the balance is

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Speaker 2: really important because I was having this discussion with a friend.

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Speaker 2: We went out for Italian a couple of weeks ago,

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Speaker 2: and she was actively trying to lose weight and she

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Speaker 2: knows that, you know, that's kind of my jam, that's

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Speaker 2: what we do. And she's asked me for a few

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Speaker 2: tips and I said to her, well, I'm going to

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Speaker 2: get pizza and a glass of wine, and she said really,

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Speaker 2: And so I got a nice It was like a

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Speaker 2: pumpkin fetter. It was like a beautiful, like veggie based pizza.

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Speaker 2: And I got a side salad and the side cald

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Speaker 2: was pretty good. Susie had autichokes in it, but a

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Speaker 2: cucumber tomato was like a nice garden salad, bit of balo,

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Speaker 2: something glaze over the top and some fresh Arto chokes

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Speaker 2: in there, which is beautiful.

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Speaker 1: It was lovely, and I got that as well.

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Speaker 2: But the side salad, mind you, was seventeen dollars and

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Speaker 2: she's like, I just can't justify paying that for a

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Speaker 2: salad and there were three of us and one of

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Speaker 2: my friends who was also actively trying to lose a

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Speaker 2: little bit of baby weight.

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Speaker 1: She said to me, do you want to share it?

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Speaker 2: I was like absolutely, Like if I can share with someone,

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Speaker 2: I will, if not, take some home. So me and

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Speaker 2: her shared a nice pumpkin pizza and a salad. So

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Speaker 2: I had I think four slices, like it was into eight.

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Speaker 2: We had four slices each and a good amount of

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Speaker 2: salad and a lovely glass of wine. And that was

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Speaker 2: kind of like my nice soul food balanced me of

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Speaker 2: for the day. And my other friend, after having this discussion,

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Speaker 2: was like, well, I'm going to get some pizza too,

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Speaker 2: and got some sort of like caprios. I think it

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Speaker 2: had a camel salami or something on it some olives

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Speaker 2: like it wasn't necessarily bad or anything, but she just

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Speaker 2: ordered that and she polished up the entire pizza and

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Speaker 2: afterwards she was like, oh my goodness, I feel so full,

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Speaker 2: like I've overeaten. And I said to her, next time,

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Speaker 2: if you balance it out with a bit of salad,

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Speaker 2: and she's like, I just can't justify paying that much

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Speaker 2: for salad, and I'm like, I totally understand, but in

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Speaker 2: my head, I would take half of each one home

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Speaker 2: and so I've got lunch or dinner for the next day, right,

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Speaker 2: so it's not a waste. I'm not a big fan

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Speaker 2: of leaving food on the table and you know, leaving

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Speaker 2: it at the restaurant and wasting food and eating half

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Speaker 2: the pizza and half the salad and wasting the rest.

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Speaker 2: If you can share with a friend, absolutely, but also

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Speaker 2: if you can take the rest home. Sometimes I'll take

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Speaker 2: you know, half at home, and I'll say to David,

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Speaker 2: here's your dinner, or this is lunch the next day,

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Speaker 2: or I'll have it my lunch the next day.

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Speaker 1: So I think that balance goes a long way.

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Speaker 2: I understand that it is from a budget perspective incredibly

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Speaker 2: difficult to spend that sort of money on a salad,

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Speaker 2: but it really is, from a house perspective, one of

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Speaker 2: the best things you can do for your health. Or

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Speaker 2: if you're in a little group of three, aim to share.

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Speaker 2: Like I think, we're just so used to and so

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Speaker 2: conditioned to ordering our own meal. Or if we go

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Speaker 2: somewhere like h or Tai, like you mentioned, we'll order

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Speaker 2: a main meal and then we'll share some entrees as well.

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Speaker 2: Wheas if I'm in a little group of say three friends,

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Speaker 2: we might just get two main meals and one or

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Speaker 2: two entrees and share that and maybe just an extra

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Speaker 2: plate of veggies like some surf fried greens or something

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Speaker 2: like that. Whereas I think the majority of people will

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Speaker 2: get a meal each plus an entree each and share that.

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Speaker 2: And that's where that balance gets thrown off that little bit,

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Speaker 2: because you do end up overreading and over indulging. Then

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Speaker 2: if you throw our coal into the mix, then if

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Speaker 2: you throw some dessert into the mix, you really do

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Speaker 2: have quite a high calorie meal. Which, let's be honest,

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Speaker 2: if you're consuming a large amount of food, you don't

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Speaker 2: actually feel great afterwards. Like if we're being honest with ourselves,

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Speaker 2: we don't feel fabulous after eating a huge amount of food.

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Speaker 2: So that balance is incredibly important, whether you're eating out

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Speaker 2: or whether you're eating at home. And I always like

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Speaker 2: to say to my clients, start with the vegetables or

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Speaker 2: salad in mind. If you want some burgers, great, If

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Speaker 2: you want to make a LAS on your great, how

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Speaker 2: can you pack or add as many veggies and salad

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Speaker 2: into that meal or onto the plate first before anything else,

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Speaker 2: because if you think about say a backyard barbecue susi,

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Speaker 2: and there's some sausages or what a corn in astraea,

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Speaker 2: some bangers on the barbecue. Then you might have some

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Speaker 2: chops or some chicken or something, and then there's a

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Speaker 2: range of salads on the table, a bit of potato bake,

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Speaker 2: a rice salad. Maybe you're like a little bit of

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Speaker 2: a garden salad or something. There's some fresh, crusty rolls

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Speaker 2: on the side. Most people would grab their meat first,

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Speaker 2: then a nice roller or a slice of bread, then

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Speaker 2: a bit of potato bake or something like that, and

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Speaker 2: lastly they'll add a little bit of salad or veget

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Speaker 2: their plate, and the proportion of that plate is very

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Speaker 2: skewed when you leave the vegetables or salads last. If

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Speaker 2: you load up on the veggie and salad first and

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Speaker 2: then add some lean protein, then finish off with the carbohydrate,

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Speaker 2: the portion of carbohydrate that you generally have left on

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Speaker 2: your plate is sometimes significantly less, which is for most

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Speaker 2: people better overall for your health and just provides that

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Speaker 2: better balance means you're eating a little bit more veggies

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Speaker 2: and salad. The calorie load of the meal is less,

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Speaker 2: you'll gut health in term overall should ideally be better

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Speaker 2: because you're getting in more fiber, more nutrients, more bulk

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Speaker 2: into that meal as well, and you can always go

436
00:18:22,240 --> 00:18:22,840
Speaker 2: back for seconds.

437
00:18:22,880 --> 00:18:24,480
Speaker 1: It's not to say that you can't. You kin't if

438
00:18:24,480 --> 00:18:25,240
Speaker 1: you're so hungry.

439
00:18:25,480 --> 00:18:27,840
Speaker 2: But I think we just need to begin with balancing

440
00:18:27,840 --> 00:18:30,720
Speaker 2: our plates that little bit better, like you described, because

441
00:18:30,720 --> 00:18:32,959
Speaker 2: it just does make us feel better overall, and it

442
00:18:33,040 --> 00:18:36,040
Speaker 2: is definitely better for sort of calorie balance long term

443
00:18:36,040 --> 00:18:37,000
Speaker 2: as well.

444
00:18:37,160 --> 00:18:41,399
Speaker 3: I agree one hundred percent, particularly with women, like I

445
00:18:41,400 --> 00:18:44,760
Speaker 3: think when you're younger, in your early twenties, lots of exercise,

446
00:18:44,920 --> 00:18:47,040
Speaker 3: lean the meal serves one.

447
00:18:47,520 --> 00:18:48,480
Speaker 4: Now, as I get.

448
00:18:48,320 --> 00:18:51,440
Speaker 3: Older, I find that most meals, whether it's a pub

449
00:18:51,640 --> 00:18:54,720
Speaker 3: or you can definitely share. I had a pizza dinner

450
00:18:55,200 --> 00:18:58,080
Speaker 3: with a group recently, and I said to one of

451
00:18:58,080 --> 00:19:00,720
Speaker 3: my friends, like, we don't need a whole each, because

452
00:19:00,720 --> 00:19:02,800
Speaker 3: I think I was actually included that you could have

453
00:19:02,800 --> 00:19:05,040
Speaker 3: a whole pizza or a pasta. I said to her,

454
00:19:05,160 --> 00:19:08,440
Speaker 3: let's just share the pizza and get the salad. So again,

455
00:19:08,600 --> 00:19:10,439
Speaker 3: like we were entitled to more than we got, but

456
00:19:10,520 --> 00:19:12,040
Speaker 3: it was like in the big scheme of things, and

457
00:19:12,040 --> 00:19:13,800
Speaker 3: we felt much better. We had the pizza, and I

458
00:19:13,800 --> 00:19:15,280
Speaker 3: am like you, I would try and get at least

459
00:19:15,280 --> 00:19:17,879
Speaker 3: two or three meals out of a pizza, because to me,

460
00:19:17,960 --> 00:19:19,800
Speaker 3: two or three slices of meal you don't, you know,

461
00:19:19,840 --> 00:19:23,399
Speaker 3: whereas we're sort of programmed to just consume what's served.

462
00:19:23,440 --> 00:19:24,840
Speaker 4: And the same with pub meals, like.

463
00:19:25,080 --> 00:19:29,240
Speaker 3: Those serves of shitz, they're like enormous, So you can definitely,

464
00:19:29,240 --> 00:19:30,959
Speaker 3: in my experience, get two meals out of it and

465
00:19:31,000 --> 00:19:32,399
Speaker 3: just take it home and use it for a salad

466
00:19:32,440 --> 00:19:35,159
Speaker 3: the next day. So it's it's costant, budget effective, and

467
00:19:35,200 --> 00:19:37,280
Speaker 3: just be mindful that just because it gets served doesn't

468
00:19:37,320 --> 00:19:39,880
Speaker 3: mean you can't make it go the distance, because yeah,

469
00:19:39,880 --> 00:19:42,440
Speaker 3: we're just so programmed to just keep eating. And particularly

470
00:19:42,520 --> 00:19:45,119
Speaker 3: I've noticed with those healthier meals, like people will think, oh,

471
00:19:45,160 --> 00:19:48,120
Speaker 3: dumplings are healthier, or the high protein pizza is healthier,

472
00:19:48,119 --> 00:19:51,200
Speaker 3: but it's still high calorie food. So yeah, I thought

473
00:19:51,240 --> 00:19:53,080
Speaker 3: it was just a good reminder to everyone to how

474
00:19:53,119 --> 00:19:55,040
Speaker 3: do I complete this meal and how do I add

475
00:19:55,080 --> 00:19:58,159
Speaker 3: that veggie or salad? Bulk one and one, it's generally

476
00:19:58,200 --> 00:20:00,720
Speaker 3: more cost effective, but certainly more calori very effective for

477
00:20:00,760 --> 00:20:02,520
Speaker 3: women in general, and you can still taste all the

478
00:20:02,520 --> 00:20:05,480
Speaker 3: things you love, whether it's a burger, whatever it is,

479
00:20:05,640 --> 00:20:07,760
Speaker 3: but you're eating far far less of it and in

480
00:20:07,800 --> 00:20:08,880
Speaker 3: some cases making it go.

481
00:20:08,920 --> 00:20:12,520
Speaker 2: The distance absolutely well, Susie, before we kick onto our

482
00:20:12,560 --> 00:20:14,879
Speaker 2: next section, which I found a lovely new seated cracker.

483
00:20:14,880 --> 00:20:17,480
Speaker 2: I'm very excited to bring to our listeners today. I

484
00:20:17,680 --> 00:20:19,600
Speaker 2: just wanted to put something out there because for some

485
00:20:19,720 --> 00:20:22,920
Speaker 2: time now, you and I have been talking about hosting

486
00:20:22,920 --> 00:20:26,480
Speaker 2: a retreat. Now, ideally we'd love to host one somewhere fabulous,

487
00:20:26,520 --> 00:20:27,920
Speaker 2: like I don't know Spain or.

488
00:20:27,880 --> 00:20:30,040
Speaker 1: Italy, but we're going to start Hawaii.

489
00:20:30,080 --> 00:20:32,320
Speaker 2: We're going to start close to home to begin with,

490
00:20:32,480 --> 00:20:34,359
Speaker 2: so we would like to know. We're just going to

491
00:20:34,400 --> 00:20:36,480
Speaker 2: throw a little bit of information out there. This isn't

492
00:20:36,520 --> 00:20:39,280
Speaker 2: locked in, it's not booked away yet. We're just putting

493
00:20:39,280 --> 00:20:41,680
Speaker 2: some feelers out into the universe to see if there's

494
00:20:41,680 --> 00:20:43,840
Speaker 2: any lovely ladies out there that want to come true

495
00:20:43,840 --> 00:20:46,200
Speaker 2: a retreat with Susie and I. So we are thinking

496
00:20:46,440 --> 00:20:49,280
Speaker 2: somewhere in the Gold Coast hinterland. It will be in

497
00:20:49,359 --> 00:20:51,720
Speaker 2: October this year, so quite a few months away. Now

498
00:20:51,760 --> 00:20:53,800
Speaker 2: you've got some time to think about it. We're looking

499
00:20:53,840 --> 00:20:56,840
Speaker 2: to host a small group of ladies. We're thinking ten

500
00:20:56,920 --> 00:20:59,679
Speaker 2: to fifteen ladies. It will be you can either have

501
00:20:59,680 --> 00:21:01,679
Speaker 2: your own room or it will be share rooms. So

502
00:21:01,680 --> 00:21:04,000
Speaker 2: we're looking at a large accommodation place in the Gold

503
00:21:04,000 --> 00:21:07,840
Speaker 2: Coast hinterland. It will start on about Friday, say early afternoon,

504
00:21:08,320 --> 00:21:10,560
Speaker 2: and everyone will be leaving about Sunday afternoon, so we've

505
00:21:10,600 --> 00:21:13,240
Speaker 2: got about three days and two nights. All your meals

506
00:21:13,240 --> 00:21:15,720
Speaker 2: and snacks will be provided. There's a chef in the

507
00:21:15,760 --> 00:21:17,560
Speaker 2: restaurant there, so it's good. You know, we're not sitting

508
00:21:17,560 --> 00:21:20,119
Speaker 2: around a campfire kind of singing, you know, songs, all

509
00:21:20,119 --> 00:21:22,120
Speaker 2: that sort of thing with a guitar. We've got beautiful

510
00:21:22,200 --> 00:21:23,240
Speaker 2: chef created meals.

511
00:21:23,280 --> 00:21:25,399
Speaker 1: Susan and I will have input into the menu.

512
00:21:25,800 --> 00:21:27,760
Speaker 2: Now, as part of this retreat, we want it to

513
00:21:27,760 --> 00:21:29,919
Speaker 2: be wellness. We want it to be self care. We

514
00:21:29,960 --> 00:21:32,080
Speaker 2: want you to go away with a group of like

515
00:21:32,160 --> 00:21:35,520
Speaker 2: minded ladies, think and speak about wellness, get some self

516
00:21:35,560 --> 00:21:37,000
Speaker 2: care in, soak up some.

517
00:21:36,920 --> 00:21:37,920
Speaker 1: Fresh mountain air.

518
00:21:38,200 --> 00:21:41,639
Speaker 2: There will be an hour consultation with either Susie or myself.

519
00:21:41,760 --> 00:21:44,040
Speaker 2: You will get that as part of the retreat information

520
00:21:44,080 --> 00:21:46,800
Speaker 2: as well, a personalized consultation for an hour with either

521
00:21:46,800 --> 00:21:47,680
Speaker 2: Susie or myself.

522
00:21:47,800 --> 00:21:48,400
Speaker 1: There will be an.

523
00:21:48,440 --> 00:21:52,000
Speaker 2: Hour relaxing massage included as part of the retreat at

524
00:21:52,000 --> 00:21:54,680
Speaker 2: some point across the weekend. Susie and I will be

525
00:21:54,760 --> 00:21:57,480
Speaker 2: running two or three workshops across the weekend as well,

526
00:21:57,520 --> 00:22:00,560
Speaker 2: and also a cooking class. So your knowledge and skills

527
00:22:00,560 --> 00:22:04,000
Speaker 2: as part of this retreat will absolutely be increased. As

528
00:22:04,040 --> 00:22:06,359
Speaker 2: I said, you get the personalized consult with us as well,

529
00:22:06,480 --> 00:22:08,280
Speaker 2: and then there's a whole lot of wellness things on

530
00:22:08,320 --> 00:22:08,800
Speaker 2: offer as well.

531
00:22:08,840 --> 00:22:11,040
Speaker 1: We're going to hire a yoga instructor. We're going to

532
00:22:11,040 --> 00:22:11,560
Speaker 1: be moving.

533
00:22:11,760 --> 00:22:14,120
Speaker 2: There's walking tracks as part of the in the Gold

534
00:22:14,119 --> 00:22:17,479
Speaker 2: Coast hinterland. Then there's some optional extras. You can go

535
00:22:17,560 --> 00:22:19,760
Speaker 2: to the day spa, you can do high ropes course,

536
00:22:19,800 --> 00:22:22,120
Speaker 2: there's a flying fox, you can go on a glowworm

537
00:22:22,200 --> 00:22:24,480
Speaker 2: tour if you want. You can take your car down

538
00:22:24,520 --> 00:22:26,679
Speaker 2: and go to the Gold Coast and just lie on

539
00:22:26,720 --> 00:22:28,520
Speaker 2: the beach for a couple of hours in the afternoon

540
00:22:28,600 --> 00:22:30,400
Speaker 2: if that's what you want. There'll be some free time

541
00:22:30,440 --> 00:22:33,679
Speaker 2: included each day as well. They'll be the most incredible

542
00:22:33,680 --> 00:22:36,280
Speaker 2: goodie bag. You'll have our protein powder, I'll throw in

543
00:22:36,320 --> 00:22:38,399
Speaker 2: some of my meal planners. You'll get a sign copy

544
00:22:38,400 --> 00:22:41,000
Speaker 2: of suit in our new book that's coming out in spring,

545
00:22:41,200 --> 00:22:43,320
Speaker 2: and there'll be tons of other goodies as well. We're

546
00:22:43,320 --> 00:22:45,800
Speaker 2: going to include welcome drinks and nibbles at a sunset

547
00:22:45,920 --> 00:22:47,920
Speaker 2: walking tour on the first Friday night.

548
00:22:48,200 --> 00:22:50,439
Speaker 1: There's a pool at the accommodation that we're staying at.

549
00:22:50,480 --> 00:22:52,560
Speaker 2: As I said, there's tons of walking tracks you can

550
00:22:52,760 --> 00:22:54,680
Speaker 2: you can choose to do your own kind of yoga

551
00:22:54,720 --> 00:22:56,320
Speaker 2: if you want. You can go off and walks in

552
00:22:56,359 --> 00:22:58,560
Speaker 2: groups or by yourself. You can sit there and meditate

553
00:22:58,600 --> 00:23:02,800
Speaker 2: in the beautiful mountain. So it'll be an all inclusive weekend.

554
00:23:03,119 --> 00:23:06,200
Speaker 2: The price will be something around the two thousand dollar

555
00:23:06,280 --> 00:23:09,159
Speaker 2: mark per person. Look, we're honestly still working out final

556
00:23:09,240 --> 00:23:12,560
Speaker 2: numbers what exactly the retreat's going to include. But if

557
00:23:12,560 --> 00:23:16,080
Speaker 2: you're interested in this sounds like something that is your jam,

558
00:23:16,240 --> 00:23:19,439
Speaker 2: please send us an email at admin at the Nutritioncoucher

559
00:23:19,520 --> 00:23:23,320
Speaker 2: dot com let us know. As we said, it'd be Friday, Saturday, Sunday.

560
00:23:23,680 --> 00:23:26,920
Speaker 2: We're thinking late October in the Gold Coast hinterlands. You're

561
00:23:26,960 --> 00:23:30,320
Speaker 2: absolutely welcome to fly in from anywhere around the world

562
00:23:30,400 --> 00:23:32,359
Speaker 2: if you'd like to come hang out with Susy for

563
00:23:32,400 --> 00:23:34,879
Speaker 2: the weekend, if not from around Australia, and if you

564
00:23:35,000 --> 00:23:37,280
Speaker 2: live you know Brisbane, Gold Coast Bar and that sort

565
00:23:37,280 --> 00:23:39,480
Speaker 2: of thing as well, within driving distance as well, there'll

566
00:23:39,480 --> 00:23:41,560
Speaker 2: be plenty of parking you can drive up if there's

567
00:23:41,600 --> 00:23:43,399
Speaker 2: a whole group of ladies flying. And if you and

568
00:23:43,480 --> 00:23:46,240
Speaker 2: ten girlfriends want to come from Sydney, we'll absolutely hire

569
00:23:46,240 --> 00:23:47,639
Speaker 2: a bus and we'll pick you up and we'll make

570
00:23:47,680 --> 00:23:50,040
Speaker 2: that transport easy for you as well. So we just

571
00:23:50,119 --> 00:23:51,560
Speaker 2: were putting some feelers out the Suzi.

572
00:23:51,600 --> 00:23:53,280
Speaker 1: We want to know if people are interested, if they

573
00:23:53,280 --> 00:23:54,919
Speaker 1: want to come hang out with us for a retreat

574
00:23:54,960 --> 00:23:57,320
Speaker 1: for the weekend, We're down for it. There'll be days bar,

575
00:23:57,400 --> 00:24:00,840
Speaker 1: there'll be massages, there' be workshops, fabulous goodie bags and

576
00:24:00,960 --> 00:24:04,439
Speaker 1: just really really incredible food as well. So that sounds

577
00:24:04,440 --> 00:24:06,520
Speaker 1: like something that's right up your alley. Let us not

578
00:24:06,680 --> 00:24:07,960
Speaker 1: send us an email Admin at.

579
00:24:07,960 --> 00:24:10,560
Speaker 2: The Nutritioncouch dot com and we're really hoping to run

580
00:24:10,640 --> 00:24:13,840
Speaker 2: our first Nutrition Couch retreat in October this year.

581
00:24:14,080 --> 00:24:16,119
Speaker 1: Anything you'd liked add well.

582
00:24:15,880 --> 00:24:18,600
Speaker 3: I think that if we go well here in Australia,

583
00:24:18,680 --> 00:24:20,480
Speaker 3: that means we can definitely go well overseas.

584
00:24:20,520 --> 00:24:22,560
Speaker 4: And I'm very keen for Hawaii Italy.

585
00:24:22,760 --> 00:24:24,920
Speaker 1: Oh yeah, well go on both. Let's be honest, we're

586
00:24:24,920 --> 00:24:25,280
Speaker 1: going to both.

587
00:24:25,359 --> 00:24:26,760
Speaker 4: Yeah, So we're just putting it out there. But we

588
00:24:26,800 --> 00:24:28,120
Speaker 4: thought it's it's.

589
00:24:27,800 --> 00:24:30,120
Speaker 3: You know, a tricky time out there at the moment,

590
00:24:30,200 --> 00:24:31,760
Speaker 3: so we thought before we launch, right, and we just

591
00:24:31,800 --> 00:24:33,040
Speaker 3: get some expression of interest.

592
00:24:33,280 --> 00:24:36,240
Speaker 4: So yeah. Or you can of course DMS on our

593
00:24:36,320 --> 00:24:37,880
Speaker 4: Instagram account, the nutrition.

594
00:24:37,720 --> 00:24:40,240
Speaker 3: Couch because we go through those every day, or even

595
00:24:40,920 --> 00:24:43,040
Speaker 3: LeAnn or I on our own Instagram and we can

596
00:24:43,119 --> 00:24:44,440
Speaker 3: compile a bit of a list and see.

597
00:24:44,240 --> 00:24:45,840
Speaker 4: If it's going to be a viable option.

598
00:24:46,000 --> 00:24:47,480
Speaker 3: But you know, whether we end up doing it this

599
00:24:47,560 --> 00:24:50,000
Speaker 3: year or in the future, I think that certainly eventually

600
00:24:50,000 --> 00:24:51,680
Speaker 3: it's going to be an amazing.

601
00:24:51,200 --> 00:24:53,280
Speaker 1: Event, all right, Soucie.

602
00:24:53,320 --> 00:24:55,679
Speaker 2: And then I found a great new supermarket product for us.

603
00:24:55,680 --> 00:24:57,800
Speaker 2: I was hosting something for my birthday on the weekend,

604
00:24:57,840 --> 00:24:58,120
Speaker 2: and I.

605
00:24:58,080 --> 00:24:59,639
Speaker 4: Put together birthday Leyenne.

606
00:24:59,680 --> 00:25:01,879
Speaker 2: Thank you, Susie, thank you, thank you for my gorgeous

607
00:25:02,119 --> 00:25:03,119
Speaker 2: peonies that you sent me.

608
00:25:03,160 --> 00:25:05,720
Speaker 1: They're studying their smell amazing getting side tracks. Now.

609
00:25:05,720 --> 00:25:07,639
Speaker 2: The crackers that I found as part of my little

610
00:25:07,800 --> 00:25:11,159
Speaker 2: browse in the supermarket this weekend, Arnot's one. So the

611
00:25:11,560 --> 00:25:14,880
Speaker 2: Arnes's Gold label seeded crackers. So these ones are good

612
00:25:14,920 --> 00:25:17,560
Speaker 2: and free, and I just really liked the seed profile

613
00:25:17,640 --> 00:25:19,639
Speaker 2: in them, so I got them Monseale. I think they

614
00:25:19,640 --> 00:25:22,200
Speaker 2: were three dollars the box. They currently retail for four fifty.

615
00:25:22,240 --> 00:25:24,359
Speaker 2: They're not an overly large box, so they really that

616
00:25:24,440 --> 00:25:26,919
Speaker 2: kind of premium type cracker. You wouldn't be munching on

617
00:25:26,920 --> 00:25:28,600
Speaker 2: them as a daily kind of thing, but if you

618
00:25:28,640 --> 00:25:30,520
Speaker 2: are hosting and you want to make up a you know,

619
00:25:30,640 --> 00:25:33,840
Speaker 2: beautiful bougie cheese platter, this is I personally thought this

620
00:25:33,920 --> 00:25:34,920
Speaker 2: was quite a good one.

621
00:25:35,119 --> 00:25:36,080
Speaker 1: So if we look at the.

622
00:25:36,160 --> 00:25:39,760
Speaker 2: Ingredients, they start with seeds, so fourteen percent lidden seeds,

623
00:25:39,880 --> 00:25:43,520
Speaker 2: thirteen percent sunflower seeds, and eleven percent white sesame seeds.

624
00:25:43,520 --> 00:25:47,639
Speaker 2: So what's that Nearly forty percent seeds in these crackers,

625
00:25:47,640 --> 00:25:49,400
Speaker 2: which is just awesome from a health and a god

626
00:25:49,440 --> 00:25:52,480
Speaker 2: health perspective and even just a nice fat balanced perspective,

627
00:25:52,520 --> 00:25:54,920
Speaker 2: as we're getting in some good quality fat's there. We're

628
00:25:54,920 --> 00:25:58,479
Speaker 2: getting tapioca flower, brown rice flour, and chickpea flower, so

629
00:25:58,520 --> 00:26:00,800
Speaker 2: that's combined makes it a nice kind of gluten free

630
00:26:00,840 --> 00:26:01,480
Speaker 2: flour mix.

631
00:26:01,920 --> 00:26:03,600
Speaker 1: Vegetable oil potato flour.

632
00:26:03,680 --> 00:26:07,960
Speaker 2: Two percent herbs being rosemary, oregon and parsley, some garlic powder,

633
00:26:08,000 --> 00:26:10,119
Speaker 2: a little bit of salt, and some antioxidants.

634
00:26:10,119 --> 00:26:12,520
Speaker 1: So a very clean food label.

635
00:26:12,920 --> 00:26:14,960
Speaker 2: And I just I really really like the ingredients and

636
00:26:15,000 --> 00:26:17,640
Speaker 2: per serving, a serving size is.

637
00:26:17,920 --> 00:26:20,640
Speaker 3: Twenty grams, twenty grams, and so the box is thirty

638
00:26:20,640 --> 00:26:24,120
Speaker 3: one hundred, So for me, it's like that's five serves in.

639
00:26:24,080 --> 00:26:25,920
Speaker 4: A little box like that. Yeah, it's only a little

640
00:26:25,920 --> 00:26:28,399
Speaker 4: bit many crackers. Yeah, so just be mindful of that.

641
00:26:28,760 --> 00:26:30,960
Speaker 2: Yeah, I could happily, happily sit there and watch the

642
00:26:30,960 --> 00:26:33,000
Speaker 2: whole box down, like it would be very easy to do.

643
00:26:33,040 --> 00:26:35,160
Speaker 2: I'd be very happy to take that one for the team, Susie.

644
00:26:35,359 --> 00:26:38,160
Speaker 2: So yeah, being mindful of the portion side. Per twenty

645
00:26:38,160 --> 00:26:41,080
Speaker 2: gram serving size is just shy of four hundred kilojels,

646
00:26:41,240 --> 00:26:43,480
Speaker 2: two point two grams of protein, most of that's coming

647
00:26:43,520 --> 00:26:46,439
Speaker 2: from the good quality seeds, five point five grams of

648
00:26:46,520 --> 00:26:49,920
Speaker 2: total fats, again coming from mostly seeds withero point six

649
00:26:49,960 --> 00:26:52,679
Speaker 2: of that being saturated fat. Eight point two grams of

650
00:26:52,680 --> 00:26:56,159
Speaker 2: carbohydrates are very good if your diabetic insulin resistance have,

651
00:26:56,359 --> 00:27:00,000
Speaker 2: you know, issues processing too many calves because predominantly it's

652
00:27:00,080 --> 00:27:03,600
Speaker 2: mostly fats in these crackers, unlike normal say dats, biscuits

653
00:27:03,680 --> 00:27:06,800
Speaker 2: or normal type crackers, which would be predominantly carbohydrate, very

654
00:27:06,880 --> 00:27:09,800
Speaker 2: low sugars zero point two grams and eighty nine milligrams

655
00:27:09,800 --> 00:27:12,720
Speaker 2: of sodium are served, which is also quite low as well,

656
00:27:12,760 --> 00:27:14,800
Speaker 2: and one point five grams of dietary fiber, which for

657
00:27:14,920 --> 00:27:18,399
Speaker 2: small serving size is actually really good, and no detectable gluten,

658
00:27:18,400 --> 00:27:21,639
Speaker 2: which is great for our lovely ladies with ciliac disease

659
00:27:21,800 --> 00:27:23,360
Speaker 2: or who are a little bit gluten intolerance.

660
00:27:23,440 --> 00:27:25,440
Speaker 1: So I quite like them. They taste really good.

661
00:27:25,760 --> 00:27:28,000
Speaker 2: They are you more of that kind of premium cracker

662
00:27:28,040 --> 00:27:30,119
Speaker 2: you just put a couple onto, like a nice cheeseboard.

663
00:27:30,240 --> 00:27:31,720
Speaker 1: But I really liked them.

664
00:27:31,760 --> 00:27:34,000
Speaker 2: I thought that the nutritional label was very clean, and

665
00:27:34,000 --> 00:27:36,280
Speaker 2: they're quite tasty as well, which is always a bonus.

666
00:27:36,800 --> 00:27:39,800
Speaker 3: It is because crackers are so tricky, because Carmens used

667
00:27:39,800 --> 00:27:41,720
Speaker 3: to have a great seeded cracker, and you can't get

668
00:27:41,720 --> 00:27:44,560
Speaker 3: them anymore, and we're often asked, and then the alnas

669
00:27:44,600 --> 00:27:47,320
Speaker 3: are very thick, and then I think they're even not

670
00:27:47,440 --> 00:27:50,119
Speaker 3: even available so much now. So I don't disagree. I

671
00:27:50,119 --> 00:27:53,199
Speaker 3: think it's a really good ingredient list. My only message

672
00:27:53,240 --> 00:27:56,240
Speaker 3: is remember seeded crackers are not like a regular cracker.

673
00:27:56,520 --> 00:27:59,040
Speaker 3: They're fat, so they're very good fat and they're a

674
00:27:59,040 --> 00:28:01,400
Speaker 3: great addition to the but you would want to stick

675
00:28:01,400 --> 00:28:04,040
Speaker 3: to the serving size because that small amount twenty grams,

676
00:28:04,040 --> 00:28:06,200
Speaker 3: which I imagine is three or four of those crackers

677
00:28:06,520 --> 00:28:09,320
Speaker 3: would be six grams of fat, so not insignificant, particularly

678
00:28:09,320 --> 00:28:11,560
Speaker 3: if you're having it with cheese or dip. So for me,

679
00:28:11,680 --> 00:28:13,720
Speaker 3: I'm like you, they're either just a couple at a

680
00:28:13,800 --> 00:28:16,800
Speaker 3: time as part of a snack grazing plate, or actually

681
00:28:16,880 --> 00:28:18,800
Speaker 3: just serving it as a grazing plate when you're serving

682
00:28:18,840 --> 00:28:21,919
Speaker 3: different people, because that's they're healthy, but it can be

683
00:28:22,000 --> 00:28:24,000
Speaker 3: a little bit easy to overeat them because of the

684
00:28:24,000 --> 00:28:26,879
Speaker 3: density of the seeds in bumping up the fat content.

685
00:28:26,920 --> 00:28:29,159
Speaker 3: So it's a once a day product for me in

686
00:28:29,320 --> 00:28:31,879
Speaker 3: just a small serving size. But good find because I

687
00:28:31,880 --> 00:28:33,639
Speaker 3: hadn't looked at them because I thought, oh, they're just

688
00:28:34,000 --> 00:28:36,600
Speaker 3: typical crackers, so I was a bit surprised to you,

689
00:28:36,720 --> 00:28:38,480
Speaker 3: So good find. And gluten free, which is great for

690
00:28:38,480 --> 00:28:41,920
Speaker 3: people who struggle with gluten free crackers that are ridiculously

691
00:28:41,960 --> 00:28:44,760
Speaker 3: expensive in the health food section. All right, and more

692
00:28:44,760 --> 00:28:46,280
Speaker 3: to wrap us up, this is a good question too

693
00:28:46,280 --> 00:28:48,280
Speaker 3: that just came through on an installment. Always send any

694
00:28:48,320 --> 00:28:50,440
Speaker 3: questions you have onto our Instagram account because we often

695
00:28:50,440 --> 00:28:52,960
Speaker 3: scan those when we're coming to record a session. And

696
00:28:53,000 --> 00:28:55,320
Speaker 3: it was a question about pasti, and the question was

697
00:28:55,920 --> 00:28:59,360
Speaker 3: is the veggie type passes that are available are they

698
00:28:59,360 --> 00:29:01,960
Speaker 3: actually healthy? So there's huge numbers of them. Now there's

699
00:29:02,040 --> 00:29:05,440
Speaker 3: legume pasta, there's protein pasta. There's of course low car

700
00:29:05,560 --> 00:29:08,000
Speaker 3: passes like at a Marmae, and I thought it does

701
00:29:08,160 --> 00:29:11,520
Speaker 3: lend itself to a discussion. So the first thing to

702
00:29:11,600 --> 00:29:14,280
Speaker 3: keep in mind is that the past is the legume

703
00:29:14,360 --> 00:29:18,200
Speaker 3: pastas that you can see, and also the higher protein pastas.

704
00:29:18,560 --> 00:29:20,840
Speaker 4: They are you would argue slightly.

705
00:29:20,360 --> 00:29:23,400
Speaker 3: Better nutritionally, but they're still pretty high carb so if

706
00:29:23,400 --> 00:29:25,800
Speaker 3: you are trying to reduce the carbohydrate load, you're still

707
00:29:25,800 --> 00:29:29,040
Speaker 3: best to eat less pasta or pasta less frequently. Then

708
00:29:29,120 --> 00:29:32,000
Speaker 3: just swap that in and thinking consuming significantly less carbohydrate.

709
00:29:32,040 --> 00:29:34,880
Speaker 3: They're still pretty dense. They are slightly better, but they

710
00:29:34,920 --> 00:29:38,880
Speaker 3: also change the flavor of pasta significantly. So myself, I

711
00:29:38,920 --> 00:29:41,800
Speaker 3: would rather have a pasta very occasionally at a beautiful

712
00:29:41,840 --> 00:29:45,400
Speaker 3: Italian restaurant than eat those sort of pastas that have

713
00:29:45,480 --> 00:29:48,480
Speaker 3: been heavily engineered to behind fiber because to me, they're

714
00:29:48,520 --> 00:29:49,080
Speaker 3: too heavy.

715
00:29:49,320 --> 00:29:50,040
Speaker 4: You know, they're not.

716
00:29:50,120 --> 00:29:53,200
Speaker 3: As light as regular pastor. I would rather use less

717
00:29:53,200 --> 00:29:55,120
Speaker 3: pasta in a passive bake than one of those because

718
00:29:55,120 --> 00:29:58,640
Speaker 3: they're heavier, but they are very nutritious. They're high in fiber,

719
00:29:58,720 --> 00:30:01,120
Speaker 3: high in protein, and for those high energy demands who

720
00:30:01,120 --> 00:30:05,000
Speaker 3: are either trying to increase energy consumption or gainly muscle

721
00:30:05,040 --> 00:30:07,160
Speaker 3: mass or don't have any weight issues, they are a

722
00:30:07,280 --> 00:30:11,640
Speaker 3: better choice nutritionally than regular pasta. The other varieties are

723
00:30:11,680 --> 00:30:14,040
Speaker 3: what we would call the low car pastas, So that's

724
00:30:14,080 --> 00:30:18,040
Speaker 3: things like the slendier in a marmee pasta. Now, yes,

725
00:30:18,080 --> 00:30:20,000
Speaker 3: you can literally eat as much of those as you want,

726
00:30:20,080 --> 00:30:22,240
Speaker 3: but again, LeAnn, let's be honest, they're not pasta.

727
00:30:22,680 --> 00:30:25,160
Speaker 4: They're vegetables trying to replicate pasta.

728
00:30:25,200 --> 00:30:27,640
Speaker 3: So I say to clients, look, if you like them,

729
00:30:27,720 --> 00:30:29,400
Speaker 3: have them, but they're not my cup of tea. I

730
00:30:29,400 --> 00:30:32,080
Speaker 3: wouldn't personally have them. I would rather again have pasta

731
00:30:32,120 --> 00:30:35,280
Speaker 3: occasionally or have a much lower serve. So, for example,

732
00:30:35,360 --> 00:30:38,440
Speaker 3: in designing a pasta bake before people, I would use

733
00:30:38,480 --> 00:30:40,520
Speaker 3: just two cups to cook pasta, or half a cup

734
00:30:40,520 --> 00:30:43,760
Speaker 3: per person, and keep the portion controlled of a regular

735
00:30:43,800 --> 00:30:47,000
Speaker 3: pasta rather than swap those in. But if you like them,

736
00:30:47,120 --> 00:30:49,600
Speaker 3: they're certainly calorie free. Literally you can eat as much

737
00:30:49,640 --> 00:30:52,360
Speaker 3: of them as you want. So yes, in theory the

738
00:30:52,440 --> 00:30:55,440
Speaker 3: legume based pastas are healthier, but I just think they're

739
00:30:55,520 --> 00:31:00,440
Speaker 3: not necessarily true like pasta traditional pasta. I would be

740
00:31:00,680 --> 00:31:02,719
Speaker 3: more inclined to save clients have the pasta that you

741
00:31:02,840 --> 00:31:05,640
Speaker 3: like occasionally. Unless you really like them and you can

742
00:31:05,680 --> 00:31:07,640
Speaker 3: keep portions controlled and you want to add some extra

743
00:31:07,720 --> 00:31:10,640
Speaker 3: fiber or protein, they're okay. But I certainly don't include

744
00:31:10,640 --> 00:31:12,640
Speaker 3: them on meal plants all the time because a lot

745
00:31:12,640 --> 00:31:14,440
Speaker 3: of my clients are trying to lean up and they're

746
00:31:14,440 --> 00:31:17,880
Speaker 3: probably eating lower carbohydrate meals at night, so past is

747
00:31:17,960 --> 00:31:20,360
Speaker 3: less likely to be on there as a meal regularly.

748
00:31:20,440 --> 00:31:21,960
Speaker 3: It might just be something to say once a week

749
00:31:22,000 --> 00:31:23,440
Speaker 3: where it's a heavier type meal.

750
00:31:24,520 --> 00:31:26,400
Speaker 2: I certainly I mustn't mean I do use them quite

751
00:31:26,440 --> 00:31:29,600
Speaker 2: regularly in my meal plants, particularly for my vegetarian and

752
00:31:29,680 --> 00:31:32,640
Speaker 2: vegan ladies. If we're doing, say a pasta where we've

753
00:31:32,640 --> 00:31:34,920
Speaker 2: got a bit of mushrooms and rocotta in there, and

754
00:31:34,960 --> 00:31:37,160
Speaker 2: we're just looking to boost the protein a little bit

755
00:31:37,160 --> 00:31:39,600
Speaker 2: more so something like San Remo is a good brand,

756
00:31:39,640 --> 00:31:41,680
Speaker 2: particularly for my celiacs. They do, you know, the red

757
00:31:41,760 --> 00:31:44,200
Speaker 2: lentil type of pasta. It's a lot higher and fiber,

758
00:31:44,280 --> 00:31:47,360
Speaker 2: a lot higher in protein. Textually like, it's not as good.

759
00:31:47,400 --> 00:31:49,920
Speaker 2: I find that, particularly with that pulse type pasta. Once

760
00:31:49,920 --> 00:31:51,680
Speaker 2: you freeze it, then you reheit it. Say, I'm a

761
00:31:51,680 --> 00:31:53,640
Speaker 2: big meal prepper rider. I like to make my meals

762
00:31:53,640 --> 00:31:55,640
Speaker 2: in bulk and reheat them because I'm just too busy

763
00:31:55,640 --> 00:31:57,560
Speaker 2: to cook each night. I'm often doing client calls at

764
00:31:57,560 --> 00:31:59,400
Speaker 2: seven or eight o'clock at night. I can't cook dinner

765
00:31:59,440 --> 00:32:01,720
Speaker 2: fresh every night, and when you reheat them, they tend

766
00:32:01,720 --> 00:32:03,760
Speaker 2: to fall apart a little bit. They don't really retain

767
00:32:04,240 --> 00:32:07,760
Speaker 2: the texture of the shape as well as normal traditional pasta,

768
00:32:07,800 --> 00:32:09,560
Speaker 2: but I do use them. I do eat quite a

769
00:32:09,560 --> 00:32:12,040
Speaker 2: fair bit of pasta. I personally, due to my love

770
00:32:12,040 --> 00:32:14,160
Speaker 2: of meal prep, tend to eat a hot meal at lunch,

771
00:32:14,200 --> 00:32:16,280
Speaker 2: so I do end up re hitting something, whether it's

772
00:32:16,280 --> 00:32:18,120
Speaker 2: a bit of rice or pasta in it. So my

773
00:32:18,160 --> 00:32:21,200
Speaker 2: favorite ones are the better, like the higher protein, higher

774
00:32:21,200 --> 00:32:23,280
Speaker 2: fiber ones, because that way I can use less meat

775
00:32:23,320 --> 00:32:26,040
Speaker 2: or less chicken and boost the overall protein of the meal,

776
00:32:26,080 --> 00:32:28,760
Speaker 2: So you're right. They are I guess engineered to be

777
00:32:28,920 --> 00:32:32,640
Speaker 2: specifically higher fiber, higher protein, but you know, at the

778
00:32:32,720 --> 00:32:34,320
Speaker 2: end of the day, it does help you achieve sort

779
00:32:34,360 --> 00:32:35,200
Speaker 2: of a macro balance.

780
00:32:35,240 --> 00:32:37,640
Speaker 1: They're not bad as such, like a lot of products.

781
00:32:37,320 --> 00:32:40,120
Speaker 2: On the market that are more engineered to fit the

782
00:32:40,120 --> 00:32:43,560
Speaker 2: specific macros that the company wants, are very heavily processed.

783
00:32:44,000 --> 00:32:45,920
Speaker 2: These types of pastas, I would say, are still a

784
00:32:46,040 --> 00:32:48,959
Speaker 2: very good, largely whole food based options. So I'm very

785
00:32:48,960 --> 00:32:50,600
Speaker 2: happy if my clients want to use them, but I

786
00:32:50,600 --> 00:32:53,680
Speaker 2: also agree with you they do have a slightly different taste,

787
00:32:53,680 --> 00:32:55,880
Speaker 2: like if you were going to have a beautiful pasta

788
00:32:55,920 --> 00:32:58,280
Speaker 2: meal go to a proper Italian restaurant, just have a

789
00:32:58,280 --> 00:33:00,880
Speaker 2: little bit less balance than out with some self absolutely

790
00:33:00,960 --> 00:33:02,120
Speaker 2: perfect like not a problem.

791
00:33:02,160 --> 00:33:03,080
Speaker 1: So I'm not against them.

792
00:33:03,120 --> 00:33:05,360
Speaker 2: I do use them quite regularly, but what I will

793
00:33:05,360 --> 00:33:07,680
Speaker 2: say is I've never like, I cannot stand those like

794
00:33:07,720 --> 00:33:10,520
Speaker 2: more at amamoe type pastas or the you know, the

795
00:33:10,560 --> 00:33:12,280
Speaker 2: contact route that kind of thing, or it is the

796
00:33:12,360 --> 00:33:15,440
Speaker 2: veggie based things a for the smell and be like,

797
00:33:15,480 --> 00:33:17,680
Speaker 2: they're just not pasta, like you said, they are a vegetable.

798
00:33:17,720 --> 00:33:19,240
Speaker 2: So call it what you want to call it, but

799
00:33:19,280 --> 00:33:21,400
Speaker 2: it's not a pastor in my books, like zucchini noodle

800
00:33:21,480 --> 00:33:24,000
Speaker 2: is not pasta, Like it's not a noodle. It's zucchini

801
00:33:24,200 --> 00:33:26,640
Speaker 2: that looks like a noodle, but it's green and it's

802
00:33:26,720 --> 00:33:28,720
Speaker 2: very different. So to me, I don't use that. If

803
00:33:28,760 --> 00:33:30,440
Speaker 2: I'm gonna eat pasta, I'm gonna eat pasta. If I

804
00:33:30,480 --> 00:33:32,600
Speaker 2: want to add some zucchini in that, I'll add some zucchini.

805
00:33:32,680 --> 00:33:34,880
Speaker 2: I'm not gonna, you know, call it a pastor. It's

806
00:33:34,960 --> 00:33:36,800
Speaker 2: it's zucchini. We'll call it what it is. So I'm

807
00:33:36,880 --> 00:33:38,200
Speaker 2: very much on the same page as you.

808
00:33:38,480 --> 00:33:39,000
Speaker 1: But I do.

809
00:33:39,120 --> 00:33:41,280
Speaker 2: I do use a lot of those pastor alternatives, but

810
00:33:41,280 --> 00:33:44,080
Speaker 2: they are still pasta with carbohydrates in them. They're not

811
00:33:44,160 --> 00:33:47,360
Speaker 2: vegetables trying to, you know, dress up as fancy pasta.

812
00:33:48,040 --> 00:33:50,040
Speaker 3: It's true because I think when my clients ask me

813
00:33:50,080 --> 00:33:52,760
Speaker 3: about them, they honestly believe they are vegetables so they

814
00:33:52,800 --> 00:33:55,280
Speaker 3: can have them freely. That is a commonly held belief

815
00:33:55,320 --> 00:33:56,360
Speaker 3: with the Legia pastas.

816
00:33:56,360 --> 00:33:56,760
Speaker 4: So I hits.

817
00:33:56,800 --> 00:33:58,840
Speaker 3: I thought it was good to chat about it, but

818
00:33:59,000 --> 00:34:01,520
Speaker 3: just as it offside. Actually went to my favorite Italian

819
00:34:01,560 --> 00:34:04,880
Speaker 3: restaurant in Sydney, a couple of weeks ago, and I've

820
00:34:04,920 --> 00:34:06,760
Speaker 3: got the best for anyone who wants to know. I

821
00:34:06,760 --> 00:34:09,520
Speaker 3: think it's for Telli Parodi, so not sponsored, but I

822
00:34:09,520 --> 00:34:11,840
Speaker 3: think it's the best restaurant in Sydney and they have

823
00:34:11,960 --> 00:34:16,000
Speaker 3: this amazing scampy spaghetti, so I was really looking forward

824
00:34:16,040 --> 00:34:17,880
Speaker 3: to going. But you know what really stood out to

825
00:34:17,920 --> 00:34:20,759
Speaker 3: me when it arrived was how small.

826
00:34:20,440 --> 00:34:23,800
Speaker 1: It was, which is like, I think, well.

827
00:34:23,680 --> 00:34:26,360
Speaker 3: No, but it's a reminder that our serves of pasta

828
00:34:26,480 --> 00:34:30,800
Speaker 3: are just so much bigger than what traditional pasta serves

829
00:34:30,800 --> 00:34:32,879
Speaker 3: would be. Like I'm just looking at it on my Instagram,

830
00:34:33,320 --> 00:34:37,160
Speaker 3: like it was literally a small pile, like would have

831
00:34:37,200 --> 00:34:40,200
Speaker 3: been less than a cup cooked. So the way we

832
00:34:40,200 --> 00:34:42,480
Speaker 3: eat pasta in Australia is probably more the issue. If

833
00:34:42,480 --> 00:34:44,480
Speaker 3: we actually had it in the serving sizes we were

834
00:34:44,480 --> 00:34:46,640
Speaker 3: meant to, it would be less of an issue. So

835
00:34:46,680 --> 00:34:49,120
Speaker 3: that's another trick. Just simply have a lot less of

836
00:34:49,160 --> 00:34:51,440
Speaker 3: it and really have a side salad and put some

837
00:34:51,520 --> 00:34:54,279
Speaker 3: lean protein and I'd love a prawn pasta with some

838
00:34:54,320 --> 00:34:57,200
Speaker 3: fettera and tomato pisada, and you actually don't need a

839
00:34:57,239 --> 00:34:59,120
Speaker 3: lot of it to be quite full, particularly if you've

840
00:34:59,120 --> 00:35:00,319
Speaker 3: put some zucchini through it.

841
00:35:00,360 --> 00:35:01,520
Speaker 4: And then have a side salad.

842
00:35:01,600 --> 00:35:04,640
Speaker 3: So yeah, just interesting in terms of portion sizes and

843
00:35:04,680 --> 00:35:08,120
Speaker 3: what we consider normal versus actually what a traditional Italian

844
00:35:08,200 --> 00:35:09,799
Speaker 3: server pasta would be a.

845
00:35:09,880 --> 00:35:10,359
Speaker 1: Very good point.

846
00:35:10,400 --> 00:35:12,080
Speaker 2: I think that would be horrified if this or how

847
00:35:12,120 --> 00:35:14,239
Speaker 2: we make pasta in the Western world.

848
00:35:15,480 --> 00:35:16,319
Speaker 1: With the cream and.

849
00:35:16,520 --> 00:35:18,360
Speaker 2: I'll stop there, all right, Well, that rates is to

850
00:35:18,400 --> 00:35:20,719
Speaker 2: the end of the Nutrition Couch for another week. We

851
00:35:20,800 --> 00:35:23,400
Speaker 2: know that it's very important to get enough protein in

852
00:35:23,440 --> 00:35:25,040
Speaker 2: a diet, so if you are new to listening to

853
00:35:25,080 --> 00:35:28,560
Speaker 2: the podcast, you know I have developed a scientifically formulated

854
00:35:28,640 --> 00:35:31,400
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855
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Speaker 2: blend and a hormone blend. They are found at Designed

856
00:35:33,840 --> 00:35:36,840
Speaker 2: by Dietitians dot com. We're incredibly proud of them, and

857
00:35:36,880 --> 00:35:38,880
Speaker 2: we have a hot chocolate coming out to the market

858
00:35:39,000 --> 00:35:41,200
Speaker 2: very very soon. We hope we're in the final stages

859
00:35:41,239 --> 00:35:43,799
Speaker 2: of testing, so head to design by Dietitians dot com

860
00:35:43,840 --> 00:35:45,440
Speaker 2: to check us out. And the other products that we

861
00:35:45,480 --> 00:35:47,880
Speaker 2: have our webinars are earbooks. All of that good stuff

862
00:35:47,920 --> 00:35:50,359
Speaker 2: is available on the nutritioncatch dot com and we thank

863
00:35:50,400 --> 00:35:52,120
Speaker 2: you for listening and we'll catch you in it. Next

864
00:35:52,120 --> 00:35:53,919
Speaker 2: week's episode have a great week