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

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Speaker 2: Two?

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Speaker 3: Well, come on, let's be honest. Do you eat the

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Speaker 3: whole pizza? We all love our pizza and our tacos.

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Speaker 3: Our pastors are burghers. So in today's episode of The

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Speaker 3: Nutrition Couch, we chat about the importance of making your

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Speaker 3: favorite meals very balanced, even if they are a little

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Speaker 3: bit more indulgent. Hi, I'm Leanne Wood and I'm to

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Speaker 3: Ze Burrow, and together we bring you The Nutrition Couch,

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Speaker 3: the weekly podcast that gives you up to date on

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Speaker 3: everything that you need to know in the world of nutrition,

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Speaker 3: as well as the importance of meal balance. We have

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Speaker 3: some new data which we think you'll be very interested

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Speaker 3: to hear on oral health. We also have a seated

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Speaker 3: cracker that stacks up pretty good against thee.

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Speaker 1: Other types of crackers.

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Speaker 3: And our listener question is all about pastors in this supermarket.

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Speaker 3: So to kick us up today, Susie, you have an

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Speaker 3: interesting new study on chewing gum and oral health, don't you.

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Speaker 4: And it was one of those funny things Leanne that

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Speaker 4: I thought to myself, Well, I don't think we've actually

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Speaker 4: ever discussed chewing gum on the podcast. Now because going

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Speaker 4: for three years and actually we have an anniversarily and

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Speaker 4: it's like our three anniversary we haven't celebrated.

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Speaker 1: We should have a party, wich.

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Speaker 2: I think I'll come up for a party.

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Speaker 4: We need day. So three years since we began the

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Speaker 4: Nutrition Couch, which was right in COVID can I also

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Speaker 4: add so that was a bit tricky. And we're close

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Speaker 4: to five million downloads. So as always, thank you for

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Speaker 4: our support. We're just so proud of how many people

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Speaker 4: we reach each week. But you can imagine we were

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Speaker 4: doing two episodes, now we're doing one. We have actually

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Speaker 4: covered a lot of topics now. Nutrition constantly changes, there's

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Speaker 4: always new stuff. We'll never run out of a conversation.

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Speaker 4: But I did think, oh, we haven't discussed chewing gum.

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Speaker 1: Now.

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Speaker 4: I don't think I've seen you eat chewing gum. I've

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Speaker 4: seen you have mints. You like eclipse, I've seen that. Yeah,

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

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Speaker 3: I don't know a lot no, And I think due

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Speaker 3: to my IBS history, I used to chew gum a

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Speaker 3: lot when I was in my late teens early twenties,

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Speaker 3: and I just got so fearful of anything that I

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Speaker 3: had making me more blooded, because we do know that

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Speaker 3: the more gum you chew, the more air you tend

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Speaker 3: to take in, and sometime and very sensitive people, it

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Speaker 3: can you know, make the distension of the bloating a

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Speaker 3: little bit worse. So I think I have a bit

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Speaker 3: of an irrational fear around chewing gum leading to my bloating.

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Speaker 3: But things that my IBS is much much better these days,

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Speaker 3: so I will occasionally have some chewing gum. My preference

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Speaker 3: is definitely for a mint. I just I never like,

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Speaker 3: I'm like, what do I put the chewing gum when

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Speaker 3: I'm done with it? Like, what do I do with it?

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Speaker 2: You know?

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Speaker 3: I just and when I see it like stuck on

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Speaker 3: the bottom of like a table or on the ground,

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Speaker 3: it 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 4: Well, I'm a Dirney gum chour. I am a Dirney

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Speaker 4: gumchour from way back. I started chewing chewing gum when

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Speaker 4: I was at high school because I was in you know,

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Speaker 4: one of those girl groups that was just paranoia about

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Speaker 4: bad breath. So I have chewed gum literally NonStop my

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Speaker 4: tire adult life.

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Speaker 2: Now I don't stick it unto tables, everyone will be

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Speaker 2: very pleased.

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Speaker 4: But I am absolutely a gum shore and I was

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Speaker 4: having a look at the research on it because obviously

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Speaker 4: in the olden days there was a good old p

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Speaker 4: K and it was sugary. But most chewing gums you

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Speaker 4: can find now are sugar free. So the first question that.

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Speaker 2: Comes to mind with many clients is can I have it?

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Speaker 4: Even in the case of sugar free mints, And I'll say,

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Speaker 4: as long as you're getting a sugar free variety now,

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Speaker 4: I if you had asked me before reading a paper

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Speaker 4: I'm going to share with you today, my belief would

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Speaker 4: have been that it's pretty good for dental health. And

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Speaker 4: the reason is that chewing after a meal helps to

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Speaker 4: increase saliva production, and saliva generally helps to clean and

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Speaker 4: protect the teeth from damage after eating.

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Speaker 2: So I will every meal literally eat.

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Speaker 4: A chewing gum immediately afterwards, just a habit over many

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Speaker 4: many years I've described I personally don't have issues with

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Speaker 4: my stomach, so it doesn't bother me. Although we should

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Speaker 4: say that a lot of the sugar alcohols that are

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Speaker 4: now used to make chewing gum, the manetole, the sorbaitole,

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Speaker 4: a high intake of which can impact how often you

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Speaker 4: go to the bathroom and also bloating. So if you're

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Speaker 4: sensitive is leanderscribed, you do need to be very careful. Now,

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Speaker 4: a couple of little quirky things about chewing gum, even

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Speaker 4: though I had a belief that it's better for oral health,

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Speaker 4: but I've got some data to show otherwise.

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Speaker 2: But it certainly increases calorie burn.

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Speaker 4: So you burn about eleven extra calories per I want

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Speaker 4: to double check that.

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Speaker 2: I want to say per day. I don't think it's

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Speaker 2: per hour. Oh no, it is.

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Speaker 4: Chewing gum can burn around eleven extra calories per hour,

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Speaker 4: which does add up, you know, to an extra three

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Speaker 4: hundred calories burned at the end of the week. So

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Speaker 4: it does have a calorie burn that effect. So you know,

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Speaker 4: that's when we talk about quirky nutrition things like drinking

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Speaker 4: ice cold water that increase metabolic rate. That's one of

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Speaker 4: the ones that comes up. Yes, you do actually burn

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Speaker 4: some calories chewing gum. But this was actually a study

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Speaker 4: that had come up this last few weeks. It published

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Speaker 4: in the Journal of the American Nutrition Association, So a

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Speaker 4: very reputable journal which had looked at some data of

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Speaker 4: people enrolled in a large study for six years and

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Speaker 4: how to look at their oral health, whether they chewed gum,

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Speaker 4: their diet in general waste circumference. But it was not

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Speaker 4: found to have any relationship, and it was fifteen thousand people,

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Speaker 4: so not insignificant. Two point four percent of those too

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Speaker 4: gum regularly, So there was no association with oral health,

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Speaker 4: which surprised me because I would have thought that people

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Speaker 4: who chew gum will probably had sort of better oral

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Speaker 4: health in the sense that more saliva production, less likely

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Speaker 4: issues with cavities and gum disease, which of course we

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Speaker 4: 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. But what they

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Speaker 4: did find that gum chewers in general had a healthier

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Speaker 4: diet and a lower intake of added sugars in.

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Speaker 2: Those who did not chew gum.

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Speaker 4: Now this is observation or this is an intervention study

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Speaker 4: where they've tested this hypothesis. They're basically just saying that

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Speaker 4: there was you know, people who chew gum didn't have

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Speaker 4: a healthier mouth, but people who chew gum did have

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Speaker 4: a healthier diet, and they also had a lower intake

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Speaker 4: of sugars. And that just I thought was an interesting

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Speaker 4: discussion in general, because certainly when I have a number

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Speaker 4: of clients who will complain of looking for something sweet

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Speaker 4: after meals, which is a habit that can form, and

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Speaker 4: also as your hormone shift going through your forties and

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Speaker 4: fifties and menopausal years, if you've got blugly post regular

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Speaker 4: re issues, you may start to notice that after a

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Speaker 4: meal you really crave something sweet. And my rule of thumb,

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Speaker 4: and a suggestion to clients and even myself Leanne, is

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Speaker 4: to try and minimize sweet food intake in the day.

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Speaker 2: I find as soon as I break.

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Speaker 4: The seal, if I start eating chocolates or whatever it

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Speaker 4: is in the day sweet food, I'll just munch on

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Speaker 4: it all day. Whereas if you can hold off until

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Speaker 4: after the evening meal and have it in a controlled

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Speaker 4: way something sweet, I find it it keeps the cravings

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Speaker 4: much more controlled. But I will encourage clients who have

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Speaker 4: quite a distinct need for something sweet after their meal

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Speaker 4: at lunchtime to do something like chew a sugar free

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Speaker 4: gum or sugar free mints. I've done that for a

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Speaker 4: long long time, and certainly there was some sort of

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Speaker 4: relationship going on with between people who perhaps soothe or

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Speaker 4: soothe anxiety with chewing gum. Because there's also Leanne interesting

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Speaker 4: evidence to show that people who chew gum have better attention,

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Speaker 4: better working memory, and it acts like it as an

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Speaker 4: anxiety and stress release.

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Speaker 2: So there's a lot of positives.

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Speaker 4: Not that we all should be walking around chewing gum,

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Speaker 4: you know, it's obviously not the most aesthetically play thing

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Speaker 4: to be doing, but there are certainly some benefits that

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Speaker 4: appear come from having that. It's like, you know, a

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Speaker 4: fiddler in your hands, a fiddle thing. The chewing gum

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Speaker 4: sends to help manage anxiety, and in this instance, perhaps

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Speaker 4: manning sugar cravings neutralized perhaps the mouth taste and desire

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Speaker 4: for sweet food. So my best recommendation would be, if

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Speaker 4: you do want to give it a go, you've got

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Speaker 4: to go.

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Speaker 2: For a sugar free one.

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Speaker 4: You certainly don't want to stick it under any tables,

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Speaker 4: as Leanne described, that's like that's not a Queensland a

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Speaker 4: thing there, And yeah, that might be a way to

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Speaker 4: use it, particularly if you're used to having something sweet

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Speaker 4: after lunch. You can certainly find fruity type gums that

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Speaker 4: are also sugar free, but.

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Speaker 2: We have to have it warning.

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Speaker 4: You can have too much, and if you're sensitive, you

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Speaker 4: might find yourself running too the bathroom because excessive consumption

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Speaker 4: can have a laxative effect. I haven't seen that in

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Speaker 4: my career with except one client who was a bit

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Speaker 4: more OCD and just eight packets of it a day.

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Speaker 2: But you know, a few times a day after a meal.

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Speaker 4: Certainly there's not a lot of negatives really, other than

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Speaker 4: perhaps the aesthetics of constantly chewing.

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Speaker 3: Yeah, the laxative type effects you tend to get with

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Speaker 3: the artificial type sweetened things, whether it's chewing gum or

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Speaker 3: lallies or whatnot, tends to be very clearly written on

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Speaker 3: the label excess consumption.

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Speaker 1: So you would you define excess consumption of.

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Speaker 3: Something like gum quite a few packets a day, I

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Speaker 3: would imagine, I think two or three pieces for the

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Speaker 3: standard person wouldn't do anything.

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

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Speaker 3: I will say, I've never the closes don't really ask

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Speaker 3: me much about gum. Occasionally they would say, you know,

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Speaker 3: can I have a couple of mints or something, I'm like, yeah,

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Speaker 3: not a problem. But maybe it's a Queensland thing. Maybe

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Speaker 3: we just don't chew gum as much as our Sydney

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Speaker 3: can pots.

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Speaker 1: But I have very very very.

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Speaker 3: Rarely in my career been asked about gum, and I've

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Speaker 3: certainly not really thought about the research in terms of

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Speaker 3: where it's at or linking to oral health.

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Speaker 1: So it's quite interesting.

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Speaker 3: But I imagine that with the research this paper showing

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Speaker 3: that gum chewers had healthier diees overall, I wonder if

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Speaker 3: it's much like yourself, people replacing the need to have

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Speaker 3: some lollies or a cookie or something sweet after lunch

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Speaker 3: or dinner with a piece of gum, which overall would improve.

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Speaker 1: The quality of their diees.

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Speaker 3: Perhaps it's very much habit linked like it is for

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Speaker 3: you for the majority of people, And that's why it's

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Speaker 3: not necessarily like that cause or link like chewing gum

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Speaker 3: makes you healthier, but it's just a good habit replacement

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Speaker 3: for another type of habit. Are you eating some chocolate

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Speaker 3: or cookies after a meal because you crave something sweet?

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Speaker 1: So very interesting just to I guess even have to

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Speaker 1: think about, isn't.

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Speaker 4: It it is because, as I said, we hadn't discussed

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Speaker 4: it previously, but I think for me it's much better

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Speaker 4: than a sugar free lolly.

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Speaker 2: So I've had a few.

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Speaker 4: Questions of clients recently about there's lower sugar new lollies out,

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Speaker 4: or we've spoken about the Fun Day no sugar lollies.

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Speaker 2: But for me, the difference is, particularly with.

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Speaker 4: A peppermint based gum, is that we know peppermint is

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Speaker 4: a good appetite controller. We know it changes that mouth

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Speaker 4: taste and sort of almost neutralizes the craving, whereas as

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Speaker 4: soon as it's incredibly sweet, lollies or Audi used to

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Speaker 4: have the low sugar butter.

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Speaker 2: Scotch, which they're not low fat, but they're low sugar.

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Speaker 2: They're delicious.

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Speaker 4: Right, If I start with a packet of those, you'll

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Speaker 4: just plow through the whole lot because it's still that

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Speaker 4: sweet eat feeling. And I think there's something to do

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Speaker 4: with the chewing that also is maybe you know, stress

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Speaker 4: reducing or pacifying as opposed to just to sucking. And

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

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Speaker 4: in that discussion. And whereas a lolly it's kind of

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Speaker 4: it's not prolonged. You sort of have it and then

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Speaker 4: you almost want another one straight away because of that feeling,

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Speaker 4: whereas with gum it's mint, you don't have that keep going,

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Speaker 4: keep going effects. So I think, if you're not a

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Speaker 4: gum cheer, but you're thinking, oh, maybe I should be,

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Speaker 4: maybe it will help with my sugar control or my

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Speaker 4: craving control, I would strongly suggest you stick to something

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Speaker 4: like peppermint that's quite a strong flavor, rather than the

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Speaker 4: fruity ones, even though I've spoken about them, because anecdotally,

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Speaker 4: I would argue that it's the strong mint flavors that

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Speaker 4: are probably going to have a better effect on appetite

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Speaker 4: regulation than something sweet, because I think, yeah, those fun days,

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Speaker 4: you can just eat the whole packet because you just

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Speaker 4: get that hit for it and that taste and want

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Speaker 4: to keep going.

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Speaker 2: And that's my.

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Speaker 4: Issue with lollies, even one or two, it doesn't sort

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Speaker 4: of end the eating occasion.

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Speaker 2: It just keeps going on and on and on.

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

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Speaker 4: but I thought, oh, that's a bit of quirky information

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Speaker 4: to keep our body this week, because I've be pretty

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Speaker 4: happy with our content in the last few weeks in and

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Speaker 4: I've had lots of messages from this and saying that

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Speaker 4: they're really liking some about topics.

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Speaker 2: So when you're hot, you're hot, let's keep powering.

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Speaker 4: On, which lends me to a discussion I've wanted to

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Speaker 4: have for a little while. And I just had made

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Speaker 4: a note when I was talking to clients this week

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Speaker 4: in clinic that I notice something that happens, particularly after

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Speaker 4: the weekends, when I get my food diaries coming through,

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Speaker 4: is that when my clients are having a meal that's

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Speaker 4: perhaps a bit more indulgent or a bit carb heavy,

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Speaker 4: whether it's a pasta or a pizza. Often, typically you

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Speaker 4: might be at a restaurant and or ordering Thai food,

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Speaker 4: and all of a sudden, a balanced meal of protein

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Speaker 4: and veggies and maybe a bit of carb becomes an

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Speaker 4: entire car meal. So, for example, my clients will go

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Speaker 4: to Thie and they'll order say pad Thaie, as well

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Speaker 4: as say spring rolls and more indulgent foods. Or if

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Speaker 4: they go to pizza, they will have like literally several

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Speaker 4: pieces of pizza and very rarely do I see salad.

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Speaker 2: And I thought it was a good opportunity to discuss the.

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Speaker 4: Importance of always working towards meal balance. And the reason

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Speaker 4: I'm saying that is as soon as you oscillate between

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Speaker 4: having balanced meals that always have a couple of cups

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Speaker 4: of fresh food, salad, vegetables, some lean protein, some carbohydrate,

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Speaker 4: as soon as you go from that to then completely

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Speaker 4: over consuming the carbohydrate.

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Speaker 2: So, for example, in eating the entire.

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Speaker 4: Pizza because you're on Oh, dumplings is another good example,

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Speaker 4: so the dumpling meal would be like twenty dumplings and

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Speaker 4: not much else. The issue with that is that you

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Speaker 4: are oscillating between really much lower calorie, lighter meals and

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Speaker 4: then extreme over consumption. My argument is that you never

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Speaker 4: are really learning the art of moderation, so as soon

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Speaker 4: as you're off any regime, you just return naturally to overeating.

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Speaker 4: Which is why I'm trying to encourage my clients to

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Speaker 4: not think of meals off as just eat whatever you

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Speaker 4: want that meals off in terms of still getting the balance,

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Speaker 4: even if the food's slightly heavier in calories, because Familian,

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Speaker 4: a meal of pizza is two maybe three pieces with

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Speaker 4: a big salad, or a dumpling meal is six to

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Speaker 4: eight dumplings with greens and some veggie rice.

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Speaker 2: But routinely. I will see diaries come through that say.

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Speaker 4: Like an entire pizza, particularly if it's a perceived healthier pizza,

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Speaker 4: like a higher protein base, and I'll say that's actually

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Speaker 4: two meals because even though it's healthier version, it's still

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Speaker 4: high calorie food. And the same with dumplings, or the

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Speaker 4: same if you go to tie the time, meal should

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Speaker 4: still be a little bit of rice, a lot of veggies,

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Speaker 4: and then maybe some pad tie or curry. So I

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Speaker 4: just wanted to, as a general discussion, start to talk

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Speaker 4: about some of those more indulgent meals and always coming

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Speaker 4: back to how do I balance this meal out rather

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Speaker 4: than thinking I'm off, I'm going to eat twenty five

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Speaker 4: dumplings and get back on track tomorrow.

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Speaker 1: If I dumples, there's a lot of dumplings.

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Speaker 2: Those little ones I reckon.

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Speaker 4: You can keep going on because there's salty and keep eating.

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Speaker 2: It's the same with pizza dogs have another slice.

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Speaker 4: Whereas if you actually and this also lends itself too

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Speaker 4: to how we eat, because if you're eating on the

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Speaker 4: run and standing up or just grabbing pea so as

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Speaker 4: opposed to making a plate where the plate has got

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Speaker 4: the salad first.

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Speaker 2: And then adding it in.

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Speaker 4: So a lot of it is process driven as well,

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Speaker 4: about how you actually created me a lot of plate

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Speaker 4: versus eating just standing up and on the go and

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Speaker 4: just shoving extra stuff in.

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Speaker 3: Yeah, I totally agree, and I think the balance is

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Speaker 3: really important because I was having this discussion with a friend.

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Speaker 3: We went out for Italian a couple of weeks ago,

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Speaker 3: and she was actively trying to lose weight and she

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Speaker 3: knows that, you.

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Speaker 1: Know, that's kind of my jam, that's what we do.

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Speaker 3: And she's asked me for a few tips and I

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Speaker 3: said to her, well, I'm going to get pizza and

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Speaker 3: a glass of wine, and she said really, And so

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Speaker 3: I got a nice It was like a pumpkin fetter.

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Speaker 1: It was like a.

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Speaker 3: Beautiful, like veggie based pizza. And I got a side salad.

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Speaker 3: And the side card was pretty good. Susie had autichokes

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Speaker 3: in it, but a cucumber tomato was like a nice

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Speaker 3: garden salad, bit of bal something glazed over the top

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Speaker 3: and some fresh Arto chokes in it, which is beautiful.

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

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Speaker 3: But the side salad, mind you, was seventeen dollars and

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Speaker 3: she's like, I just can't justify paying for a salad.

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Speaker 3: And there were three of us and one of my

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Speaker 3: friends who was also actively trying to lose a little

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Speaker 3: bit of babyweight.

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

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Speaker 3: I was like absolutely, Like if I can share with someone,

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Speaker 3: I will, if not, of take some home. So me

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Speaker 3: and her shared a nice pumpkin pizza and a salad.

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Speaker 3: So I had I think four slices, like it was

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Speaker 3: into eight. We had four slices each and a good

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Speaker 3: amount of salad and a lovely glass of wine. And

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Speaker 3: that was kind of like my nice soul food balanced

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Speaker 3: me for the day. And my other friend, after having

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Speaker 3: this discussion, was like, well, I'm going to get some

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Speaker 3: pizza too, and got some sort of like caprios. I

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Speaker 3: think it had a camel salami or something on it

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Speaker 3: some olives like. It wasn't necessarily bad or anything, but

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Speaker 3: she just ordered that and she polished off the entire

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Speaker 3: pizza and afterwards she was like, oh my goodness, I

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Speaker 3: feel so full, like I've overeaten.

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Speaker 1: And I said to her, next time, if you.

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Speaker 3: Balance it out with a bit of salad, and she's like,

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Speaker 3: I just can't justify paying that much for salad, and

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Speaker 3: I'm like, I totally understand, but in my head, i

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Speaker 3: would take half of each one home and so I've

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Speaker 3: got lunch or dinner for the next day, right, So

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Speaker 3: it's not a waste. I'm not a big fan of

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Speaker 3: leaving food on the table and you know, leaving it

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Speaker 3: at the restaurant a wasting food and eating half the

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Speaker 3: pizza and half the salad and wasting the rest. If

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Speaker 3: you can share with a friend, absolutely, but also if

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Speaker 3: you can take the rest home. Sometimes I'll take you know,

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Speaker 3: half at home, and I'll say to David, here's your dinner,

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Speaker 3: or this is launch the next day, or I'll.

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Speaker 1: Have it my lunch the next day. So I think

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Speaker 1: that balance goes a long way.

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Speaker 3: I understand that it is from a budget perspective, incredibly

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Speaker 3: difficult to spend that sort of money on a salad,

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Speaker 3: but it really is from a health perspective, one of

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Speaker 3: the best things you can do for your health.

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Speaker 1: Or if you're in a little group of three, aim

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Speaker 1: to share.

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Speaker 3: Like I think we're just so used to and so

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Speaker 3: conditioned to ordering our own meal. Or if we go

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Speaker 3: someone like Ach or Tie, like you mentioned, we'll order

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Speaker 3: a main meal and then we'll share some entrees as well,

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Speaker 3: Whereas if I'm in a little group of say three friends,

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Speaker 3: we might just get two main meals and one or

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Speaker 3: two entrees and share that and maybe just an extra

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Speaker 3: plate of veggies like some surf fried greens or something

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Speaker 3: like that. Whereas I think the majority of people will

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Speaker 3: get a meal each plus an entree each and share that.

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Speaker 3: And that's where that balance gets thrown off that little bit,

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Speaker 3: because you do end up overreading and over indulging. Then

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Speaker 3: if you throw our coal into the mix, then if

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Speaker 3: you throw some dessert into the mix, you really do

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Speaker 3: have quite a high calorie meal. Which, let's be honest,

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Speaker 3: if you're consuming a large amount of food, you don't

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Speaker 3: actually feel great afterwards. Like if we're being honest with ourselves,

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Speaker 3: we don't feel fabulous after eating a huge amount of food.

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Speaker 1: So that balance is.

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Speaker 3: Incredibly important, whether you're eating out or whether you're eating

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Speaker 3: at home. And I always like to say to my clients,

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Speaker 3: start with the vegetables or salad in mind. If you

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Speaker 3: want some burgers, great, If you want to make a lazan,

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Speaker 3: you're great. How can you pack or add as many

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Speaker 3: veggies and salad into that meal? Or onto the plate

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Speaker 3: first before anything else. Because if you think about say

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Speaker 3: a backyard barbecue susi, and there's some sausages or what

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Speaker 3: a corn and astraea, some bangers on the barbecue. Then

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Speaker 3: you might have some chops or some chicken or something,

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Speaker 3: and then there's a range of salads on the table,

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Speaker 3: a bit of potato bake, a rice salad, maybe like

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Speaker 3: a little bit of a garden salad or something. There's

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Speaker 3: some fresh custy rolls on the side. Most people would

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Speaker 3: grab their meat first, then a nice roll or a

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Speaker 3: slice of bread, then a bit of potato bake or

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Speaker 3: something like that, and lastly they'll add a little bit

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Speaker 3: of salad or veget their plate, and the proportion of

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Speaker 3: that plate is very skewed when you leave the.

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Speaker 1: Vegetables or salads last.

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Speaker 3: If you load up on the veggie and salad first

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Speaker 3: and then add some lean protein, then finish off with

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Speaker 3: the carbohydrate, the portion of carbohydrate that you generally have

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Speaker 3: left on your plate is sometimes significantly less, which is

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Speaker 3: for most people better overall for your health and just

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Speaker 3: provides that better balance means you're eating a little bit

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Speaker 3: more veggies and salad. The calorie load of the meal

437
00:18:13,840 --> 00:18:16,800
Speaker 3: is less. Your gut health in term overall should ideally

438
00:18:16,800 --> 00:18:19,639
Speaker 3: be better because you're getting in more fiber, more nutrients,

439
00:18:19,680 --> 00:18:21,720
Speaker 3: more bulk into that meal as well, and you can

440
00:18:21,760 --> 00:18:23,520
Speaker 3: always go back for seconds. It's not to say that

441
00:18:23,560 --> 00:18:25,720
Speaker 3: you can't, you kind if you're still hungry. But I

442
00:18:25,720 --> 00:18:28,280
Speaker 3: think we just need to begin with balancing our plates

443
00:18:28,320 --> 00:18:30,959
Speaker 3: that little bit better, like you described, because it just

444
00:18:31,000 --> 00:18:33,680
Speaker 3: does make us feel better overall, and it is definitely

445
00:18:33,720 --> 00:18:36,960
Speaker 3: better for sort of calorie balance long term as well.

446
00:18:37,160 --> 00:18:41,359
Speaker 4: I agree one hundred percent, particularly with women, like I

447
00:18:41,359 --> 00:18:44,720
Speaker 4: think when you're younger, in your early twenties, lots of exercise,

448
00:18:44,920 --> 00:18:47,000
Speaker 4: lean the meal serves one.

449
00:18:47,480 --> 00:18:48,440
Speaker 2: Now, as I get.

450
00:18:48,280 --> 00:18:51,400
Speaker 4: Older, I find that most meals, whether it's a pub

451
00:18:51,640 --> 00:18:52,880
Speaker 4: or you can definitely share.

452
00:18:53,040 --> 00:18:54,720
Speaker 2: I had a pizza.

453
00:18:54,359 --> 00:18:57,919
Speaker 4: Dinner with a group recently, and I said to one

454
00:18:58,000 --> 00:19:00,440
Speaker 4: of my friends, like, we don't need a whole each,

455
00:19:00,480 --> 00:19:02,680
Speaker 4: because I think I was actually included that you could

456
00:19:02,680 --> 00:19:05,040
Speaker 4: have a whole pizza a pasta. I said to her,

457
00:19:05,119 --> 00:19:08,439
Speaker 4: let's just share the pizza and get the salad. So again,

458
00:19:08,560 --> 00:19:10,439
Speaker 4: like we were entitled to more than we got, but

459
00:19:10,480 --> 00:19:12,000
Speaker 4: it was like in the big scheme of things, and

460
00:19:12,040 --> 00:19:13,760
Speaker 4: we felt much better. We had the pizza, and I

461
00:19:13,800 --> 00:19:15,240
Speaker 4: am like you, I would try and get at least

462
00:19:15,240 --> 00:19:17,879
Speaker 4: two or three meals out of a pizza, because to me,

463
00:19:17,920 --> 00:19:19,760
Speaker 4: two or three slices a meal, you don't, you know,

464
00:19:19,800 --> 00:19:23,399
Speaker 4: whereas we're sort of programmed to just consume what's served.

465
00:19:23,400 --> 00:19:26,200
Speaker 4: And the same with pub meals, like those serves of schnitzel,

466
00:19:26,280 --> 00:19:29,840
Speaker 4: they're like enormous, So you can definitely, in my experience,

467
00:19:29,840 --> 00:19:31,320
Speaker 4: get two meals out of it and just take it

468
00:19:31,359 --> 00:19:32,160
Speaker 4: home and use it for a.

469
00:19:32,119 --> 00:19:32,960
Speaker 2: Salad the next day.

470
00:19:33,080 --> 00:19:35,880
Speaker 4: So it's it's costant, budget effective, and just be mindful

471
00:19:35,880 --> 00:19:37,720
Speaker 4: that just because it gets served doesn't mean you can't

472
00:19:37,760 --> 00:19:38,120
Speaker 4: make it.

473
00:19:38,080 --> 00:19:40,760
Speaker 2: Go in the distance, because yeah, we're just so programmed

474
00:19:40,800 --> 00:19:41,719
Speaker 2: to just keep eating.

475
00:19:41,760 --> 00:19:44,640
Speaker 4: And particularly I've noticed with those healthier meals, like people

476
00:19:44,680 --> 00:19:47,280
Speaker 4: will think, oh, dumplings are healthier, or the high protein

477
00:19:47,280 --> 00:19:50,920
Speaker 4: pizza is healthier, but it's still high calorie food. So yeah,

478
00:19:50,960 --> 00:19:52,840
Speaker 4: I thought it was just a good reminder to everyone

479
00:19:52,840 --> 00:19:54,560
Speaker 4: to how do I complete this meal and how do

480
00:19:54,640 --> 00:19:56,040
Speaker 4: I add that veggie or salad?

481
00:19:56,080 --> 00:19:57,600
Speaker 2: Bulk one and one.

482
00:19:57,600 --> 00:20:00,600
Speaker 4: It's generally more cost effective, but certainly more calori effective

483
00:20:00,600 --> 00:20:02,399
Speaker 4: for women in general, and you can still taste all

484
00:20:02,400 --> 00:20:05,480
Speaker 4: the things you love, whether it's a burger, whatever it is,

485
00:20:05,600 --> 00:20:07,760
Speaker 4: but you're eating far far less of it and in

486
00:20:07,760 --> 00:20:08,760
Speaker 4: some cases making it.

487
00:20:08,720 --> 00:20:11,479
Speaker 1: Go the distance absolutely well, Susie.

488
00:20:11,480 --> 00:20:13,560
Speaker 3: Before we kick onto our next section, which I found

489
00:20:13,560 --> 00:20:14,840
Speaker 3: a lovely new seated cracker.

490
00:20:14,880 --> 00:20:17,040
Speaker 1: I'm very excited to bring to our listeners today.

491
00:20:17,359 --> 00:20:19,439
Speaker 3: I just wanted to put something out there because for

492
00:20:19,480 --> 00:20:22,439
Speaker 3: some time now, you and I have been talking about

493
00:20:22,440 --> 00:20:25,400
Speaker 3: hosting a retreat. Now, ideally we'd love to host one

494
00:20:25,480 --> 00:20:28,359
Speaker 3: somewhere fabulous, like I don't know Spain or Italy, but

495
00:20:28,720 --> 00:20:31,119
Speaker 3: we're going to start Hawaii. We're going to start close

496
00:20:31,160 --> 00:20:33,760
Speaker 3: to home to begin with, so we would like to know.

497
00:20:33,800 --> 00:20:35,560
Speaker 3: We're just going to throw a little bit of information

498
00:20:35,640 --> 00:20:38,160
Speaker 3: out there. This isn't locked in, it's not booked away yet.

499
00:20:38,160 --> 00:20:40,960
Speaker 3: We're just putting some feelers out into the universe to

500
00:20:41,000 --> 00:20:43,320
Speaker 3: see if there's any lovely ladies out there that want

501
00:20:43,359 --> 00:20:45,399
Speaker 3: to come to a retreat with Susie and I. So

502
00:20:45,480 --> 00:20:48,439
Speaker 3: we are thinking somewhere in the Gold Coast hinterland. It

503
00:20:48,480 --> 00:20:51,040
Speaker 3: will be in October this year, so quite a few

504
00:20:51,040 --> 00:20:53,120
Speaker 3: months away. Now you've got some time to think about it.

505
00:20:53,240 --> 00:20:55,760
Speaker 3: We're looking to host a small group of ladies. We're

506
00:20:55,800 --> 00:20:59,280
Speaker 3: thinking ten to fifteen ladies. It will be you can

507
00:20:59,359 --> 00:21:01,520
Speaker 3: either have your own room or it will be share room.

508
00:21:01,560 --> 00:21:03,720
Speaker 3: So we're looking at a large accommodation place in the

509
00:21:03,720 --> 00:21:06,920
Speaker 3: Gold Coast hinterland. It will start on about Friday to say,

510
00:21:06,960 --> 00:21:10,280
Speaker 3: early afternoon, and everyone will be leaving about Sunday afternoon,

511
00:21:10,320 --> 00:21:12,720
Speaker 3: so we've got about three days and two nights. All

512
00:21:12,760 --> 00:21:15,000
Speaker 3: your meals and snacks will be provided. There's a chef

513
00:21:15,480 --> 00:21:17,160
Speaker 3: in the restaurant there, so it's good. You know, we're

514
00:21:17,160 --> 00:21:20,000
Speaker 3: not sitting around a campfire kind of singing, you know, songs,

515
00:21:20,000 --> 00:21:20,800
Speaker 3: all that sort of thing.

516
00:21:20,640 --> 00:21:21,119
Speaker 1: With a guitar.

517
00:21:21,200 --> 00:21:23,920
Speaker 3: We've got beautiful chef created meals. Susan and I will

518
00:21:23,920 --> 00:21:27,080
Speaker 3: have input into the menu. Now, as part of this retreat,

519
00:21:27,119 --> 00:21:28,960
Speaker 3: we want it to be wellness. We want it to

520
00:21:28,960 --> 00:21:31,199
Speaker 3: be self care. We want you to go away with

521
00:21:31,280 --> 00:21:34,760
Speaker 3: a group of like minded ladies, think and speak about wellness,

522
00:21:34,840 --> 00:21:37,920
Speaker 3: get some self care in, soak up some fresh mountain air.

523
00:21:38,160 --> 00:21:41,639
Speaker 3: There will be an hour consultation with either Susie or myself.

524
00:21:41,720 --> 00:21:42,679
Speaker 1: You will get that as.

525
00:21:42,560 --> 00:21:45,639
Speaker 3: Part of the retreat information as well, a personalized consultation

526
00:21:45,760 --> 00:21:48,080
Speaker 3: for an hour with either Susie or myself. There will

527
00:21:48,119 --> 00:21:51,159
Speaker 3: be an hour relaxing massage included as part of the

528
00:21:51,200 --> 00:21:52,640
Speaker 3: retreat at some point.

529
00:21:52,400 --> 00:21:53,240
Speaker 1: Across the weekend.

530
00:21:53,800 --> 00:21:56,119
Speaker 3: Susie and I will be running two or three workshops

531
00:21:56,160 --> 00:21:58,880
Speaker 3: across the weekend as well, and also a cooking class.

532
00:21:58,960 --> 00:22:01,639
Speaker 3: So your knowledge and skills as part of this retreat

533
00:22:01,680 --> 00:22:04,639
Speaker 3: will absolutely be increased. As I said, you get the

534
00:22:04,640 --> 00:22:07,080
Speaker 3: personalized consult with this as well, and then there's a

535
00:22:07,080 --> 00:22:09,000
Speaker 3: whole lot of wellness things on offer as well. We're

536
00:22:09,000 --> 00:22:11,560
Speaker 3: going to hire a yoga instructor, We're going to be moving.

537
00:22:11,720 --> 00:22:14,080
Speaker 3: There's walking tracks as part of the in the Gold

538
00:22:14,119 --> 00:22:14,879
Speaker 3: Coast hinterland.

539
00:22:15,080 --> 00:22:16,720
Speaker 1: Then there's some optional extras.

540
00:22:16,800 --> 00:22:18,760
Speaker 3: You can go to the day spa, you can do

541
00:22:18,880 --> 00:22:21,159
Speaker 3: high ropes course, there's a flying Fox, you can go

542
00:22:21,240 --> 00:22:23,840
Speaker 3: on a glowworm tour if you want. You can take

543
00:22:23,840 --> 00:22:26,240
Speaker 3: your car down and go to the Gold Coast and

544
00:22:26,280 --> 00:22:27,840
Speaker 3: just lie on the beach for a couple of hours

545
00:22:27,840 --> 00:22:29,680
Speaker 3: in the afternoon if that's what you want. There'll be

546
00:22:29,720 --> 00:22:32,359
Speaker 3: some free time included each day as well. They'll be

547
00:22:32,440 --> 00:22:35,560
Speaker 3: the most incredible goodie bag. You'll have our protein powder,

548
00:22:35,680 --> 00:22:37,640
Speaker 3: I'll throw in some of my meal planners, you'll get

549
00:22:37,640 --> 00:22:40,200
Speaker 3: to sign copy of Suiting, our new book that's coming

550
00:22:40,240 --> 00:22:42,280
Speaker 3: out in spring, and there'll be tons of other.

551
00:22:42,119 --> 00:22:42,920
Speaker 1: Goodies as well.

552
00:22:43,119 --> 00:22:45,240
Speaker 3: We're going to include welcome drinks and nibbles at a

553
00:22:45,280 --> 00:22:47,880
Speaker 3: sunset walking tour on the first Friday night.

554
00:22:48,160 --> 00:22:50,439
Speaker 1: There's a pool at the accommodation that we're staying at.

555
00:22:50,440 --> 00:22:52,520
Speaker 3: As I said, there's tons of walking tracks you can

556
00:22:52,720 --> 00:22:54,679
Speaker 3: you can choose to do your own kind of yoga

557
00:22:54,680 --> 00:22:56,320
Speaker 3: if you want. You can go off and walks in

558
00:22:56,320 --> 00:22:58,520
Speaker 3: groups or by yourself. You can sit there and meditate

559
00:22:58,560 --> 00:23:01,600
Speaker 3: in the beautiful mountain, So it would be an all

560
00:23:01,640 --> 00:23:05,520
Speaker 3: inclusive weekem. The price will be something around the two

561
00:23:05,600 --> 00:23:08,480
Speaker 3: thousand dollar mark per person. Look, we're honestly still working

562
00:23:08,560 --> 00:23:12,080
Speaker 3: out final numbers what exactly the retreat's going to include.

563
00:23:12,119 --> 00:23:14,800
Speaker 3: But if you're interested in this sounds like something that

564
00:23:15,080 --> 00:23:18,160
Speaker 3: is your jam, please send us an email at admin

565
00:23:18,240 --> 00:23:21,440
Speaker 3: at the Nutritioncoucherre dot com let us know. As we said,

566
00:23:21,480 --> 00:23:25,600
Speaker 3: it'd be Friday, Saturday, Sunday. We're thinking late October in

567
00:23:25,680 --> 00:23:28,280
Speaker 3: the Gold Coast hinter Lends. You're absolutely welcome to fly

568
00:23:28,480 --> 00:23:30,600
Speaker 3: in from anywhere around the world.

569
00:23:30,359 --> 00:23:32,320
Speaker 1: If you'd like to come hang out with Susy for

570
00:23:32,359 --> 00:23:32,880
Speaker 1: the weekend.

571
00:23:33,160 --> 00:23:35,280
Speaker 3: If not from around Australia, and if you live you

572
00:23:35,320 --> 00:23:37,479
Speaker 3: know Brisbane, Gold Coast Bar and that sort of thing

573
00:23:37,520 --> 00:23:39,760
Speaker 3: as well, within driving distance as well, there'll be plenty

574
00:23:39,800 --> 00:23:41,840
Speaker 3: of parking you can drive up if there's a whole

575
00:23:41,840 --> 00:23:44,160
Speaker 3: group of ladies flying And if you and ten girlfriends

576
00:23:44,200 --> 00:23:46,480
Speaker 3: want to come from Sydney, we'll absolutely hire a bus

577
00:23:46,520 --> 00:23:48,320
Speaker 3: and we'll pick you up and we'll make that transport

578
00:23:48,359 --> 00:23:49,359
Speaker 3: easy for you as well.

579
00:23:49,520 --> 00:23:51,480
Speaker 1: So we just we're putting some feelers out the SUSI.

580
00:23:51,600 --> 00:23:53,239
Speaker 1: We want to know if people are interested, if they

581
00:23:53,280 --> 00:23:54,920
Speaker 1: want to come hang out with us for a retreat

582
00:23:54,920 --> 00:23:57,280
Speaker 1: for the weekend, We're down for it. There'll be days bar,

583
00:23:57,359 --> 00:24:00,840
Speaker 1: there'll be massages, the'b be workshops, fabulous goodie bags and

584
00:24:00,920 --> 00:24:02,960
Speaker 1: just really really incredible food as well.

585
00:24:03,119 --> 00:24:05,760
Speaker 3: So that sounds like something that's right up your alley.

586
00:24:06,080 --> 00:24:07,960
Speaker 3: Let us not send us an email Admin at the

587
00:24:08,040 --> 00:24:10,760
Speaker 3: Nutritioncouch dot com and we're really hoping to run our

588
00:24:10,800 --> 00:24:13,840
Speaker 3: first nutrition Catch retreat in October this year.

589
00:24:14,040 --> 00:24:15,359
Speaker 1: Anything you liked at.

590
00:24:15,520 --> 00:24:18,560
Speaker 4: Well, I think that if we go well here in Australia,

591
00:24:18,680 --> 00:24:20,720
Speaker 4: that means we can definitely go well overseas, and I'm

592
00:24:20,800 --> 00:24:22,440
Speaker 4: very keen for Hawaii.

593
00:24:22,000 --> 00:24:24,720
Speaker 1: Oh yeah, we were going to both. Let's be honest,

594
00:24:24,760 --> 00:24:25,240
Speaker 1: we're going to both.

595
00:24:25,320 --> 00:24:26,720
Speaker 2: Yeah, So we're just putting it out there. But we

596
00:24:26,760 --> 00:24:27,840
Speaker 2: thought it's it's.

597
00:24:27,760 --> 00:24:30,120
Speaker 4: You know, a tricky time out there at the moment,

598
00:24:30,160 --> 00:24:31,720
Speaker 4: so we thought before we launch, right, and we just

599
00:24:31,760 --> 00:24:33,840
Speaker 4: get some expression of interest, so yeah.

600
00:24:34,440 --> 00:24:37,120
Speaker 2: Or you can of course DMS on our Instagram account,

601
00:24:37,119 --> 00:24:37,920
Speaker 2: the nutrition.

602
00:24:37,680 --> 00:24:40,160
Speaker 4: Couch because we go through those every day, or even

603
00:24:40,720 --> 00:24:42,840
Speaker 4: m LeAnn or I on our own Instagram and we

604
00:24:42,880 --> 00:24:44,280
Speaker 4: can compile a bit of a list and see if

605
00:24:44,320 --> 00:24:46,439
Speaker 4: it's going to be a viable option. But you know,

606
00:24:46,440 --> 00:24:48,280
Speaker 4: whether we end up doing it this year in the future,

607
00:24:48,320 --> 00:24:50,560
Speaker 4: I think that certainly eventually, it's going to be an

608
00:24:50,600 --> 00:24:52,800
Speaker 4: amazing event, all.

609
00:24:52,760 --> 00:24:54,960
Speaker 1: Right, Soucie. And then I found a great new supermarket

610
00:24:54,960 --> 00:24:55,639
Speaker 1: product for us.

611
00:24:55,680 --> 00:24:57,800
Speaker 3: I was hosting something for my birthday on the weekend

612
00:24:57,840 --> 00:25:00,680
Speaker 3: and I put together birthday Leyenne. Thank you, Susie, thank you,

613
00:25:00,720 --> 00:25:03,119
Speaker 3: thank you for my gorgeous peonies that you sent me

614
00:25:03,119 --> 00:25:05,800
Speaker 3: there studying their smell amazing getting side tracks. Now the

615
00:25:05,800 --> 00:25:08,160
Speaker 3: crackers that I found as part of my little browse

616
00:25:08,160 --> 00:25:11,600
Speaker 3: in the supermarket this weekend Arnot's one, so the arn

617
00:25:11,720 --> 00:25:14,880
Speaker 3: It's Gold label seeded crackers. So these ones are good

618
00:25:14,880 --> 00:25:17,560
Speaker 3: and free, and I just really liked the seed profile

619
00:25:17,600 --> 00:25:19,280
Speaker 3: in them, so I got them Monseale.

620
00:25:19,320 --> 00:25:21,080
Speaker 1: I think they were three dollars a box. They currently

621
00:25:21,080 --> 00:25:22,160
Speaker 1: retail for four to fifty.

622
00:25:22,200 --> 00:25:24,320
Speaker 3: They're not an overly large box, so they really that

623
00:25:24,400 --> 00:25:26,879
Speaker 3: kind of premium type cracker. You wouldn't be munching on

624
00:25:26,920 --> 00:25:28,560
Speaker 3: them as a daily kind of thing, but if you

625
00:25:28,600 --> 00:25:30,480
Speaker 3: are hosting and you want to make up a you know,

626
00:25:30,640 --> 00:25:33,800
Speaker 3: beautiful bougie cheese platter, this is I personally thought this

627
00:25:33,880 --> 00:25:35,879
Speaker 3: was quite a good one. So if we look at

628
00:25:35,920 --> 00:25:39,719
Speaker 3: the ingredients, they start with seeds, so fourteen percent little seeds,

629
00:25:39,840 --> 00:25:43,479
Speaker 3: thirteen percent sunflower seeds, and eleven percent white sesame seeds.

630
00:25:43,520 --> 00:25:47,600
Speaker 3: So what's that Nearly forty percent seeds in these crackers,

631
00:25:47,640 --> 00:25:49,400
Speaker 3: which is just awesome from a health and a god

632
00:25:49,400 --> 00:25:52,480
Speaker 3: health perspective and even just a nice fat balanced perspective,

633
00:25:52,480 --> 00:25:54,440
Speaker 3: as we're getting in some good quality fat's there.

634
00:25:54,720 --> 00:25:56,480
Speaker 1: We're getting tappyocre.

635
00:25:55,920 --> 00:25:59,280
Speaker 3: Flower, brown rice flour, and chickpea flower, so that's combined

636
00:25:59,320 --> 00:26:01,440
Speaker 3: makes it a nice kind of gluten free flour mix.

637
00:26:01,880 --> 00:26:06,000
Speaker 3: Vegetable oil, potato flour, two percent herbs being rosemary, oregon

638
00:26:06,119 --> 00:26:08,800
Speaker 3: and parsley, some garlic powder, a little bit of salt,

639
00:26:09,040 --> 00:26:13,000
Speaker 3: and some antioxidants or a very clean food label. And

640
00:26:13,040 --> 00:26:15,640
Speaker 3: I just I really really like the ingredients and per serving,

641
00:26:16,000 --> 00:26:17,600
Speaker 3: a serving size is.

642
00:26:17,880 --> 00:26:21,159
Speaker 2: Twenty grams twenty grams, and so the box thirty one hundred.

643
00:26:21,280 --> 00:26:24,119
Speaker 4: So for me, it's like that's five serves in a

644
00:26:24,119 --> 00:26:24,720
Speaker 4: little box.

645
00:26:24,840 --> 00:26:27,520
Speaker 2: Like think, yeah, it's only any crackers. Yeah, So just

646
00:26:27,600 --> 00:26:28,359
Speaker 2: be mindful of that.

647
00:26:28,720 --> 00:26:30,920
Speaker 1: Yeah, I could happily, happily sit there and watch the

648
00:26:30,960 --> 00:26:32,960
Speaker 1: whole box down, like it would be very easy to do.

649
00:26:33,000 --> 00:26:33,560
Speaker 1: I'd be very.

650
00:26:33,480 --> 00:26:35,680
Speaker 3: Happy to take that one for the team, Susie. So yeah,

651
00:26:35,720 --> 00:26:38,720
Speaker 3: being mindful of the portion side. Per twenty gram serving

652
00:26:38,800 --> 00:26:41,360
Speaker 3: size is just shy of four hundred kilo jills. Two

653
00:26:41,400 --> 00:26:43,680
Speaker 3: point two grams of protein, most of that's coming from

654
00:26:43,680 --> 00:26:47,360
Speaker 3: the good quality seeds. Five point five grams of total fats,

655
00:26:47,400 --> 00:26:50,159
Speaker 3: again coming from mostly seeds, wither point six of that

656
00:26:50,200 --> 00:26:53,520
Speaker 3: being saturated fat. Eight point two grams of carbohydrates are

657
00:26:53,640 --> 00:26:56,560
Speaker 3: very good if your diabetic insulin resistance have, you know,

658
00:26:56,640 --> 00:27:00,680
Speaker 3: issues processing too many carbs, because predominantly it's mostly fats,

659
00:27:00,720 --> 00:27:03,960
Speaker 3: in these crackers, unlike normal say jats, biscuits or normal

660
00:27:04,040 --> 00:27:07,359
Speaker 3: type crackers, which would be predominantly carbohydrate, very low sugars

661
00:27:07,440 --> 00:27:10,240
Speaker 3: zero point two grams and eighty nine milligrams of sodium

662
00:27:10,280 --> 00:27:12,760
Speaker 3: are served, which is also quite low as well, and

663
00:27:12,840 --> 00:27:14,840
Speaker 3: one point five grams of dietary fiber, which for a

664
00:27:14,880 --> 00:27:18,359
Speaker 3: small serving size is actually really good, and no detectable gluten,

665
00:27:18,400 --> 00:27:21,600
Speaker 3: which is great for our lovely ladies with ciliac disease

666
00:27:21,760 --> 00:27:23,359
Speaker 3: or who are a little bit gluten intolerance.

667
00:27:23,400 --> 00:27:25,440
Speaker 1: So I quite like them. They taste really good.

668
00:27:25,760 --> 00:27:28,000
Speaker 3: They are you more of that kind of premium cracker

669
00:27:28,000 --> 00:27:30,080
Speaker 3: you just put a couple onto, like a nice cheeseboard.

670
00:27:30,200 --> 00:27:31,679
Speaker 1: But I really liked them.

671
00:27:31,720 --> 00:27:33,960
Speaker 3: I thought that the nutritional label was very clean, and

672
00:27:33,960 --> 00:27:36,240
Speaker 3: they're quite tasty as well, which is always a bonus.

673
00:27:36,760 --> 00:27:39,760
Speaker 4: It is because crackers are so tricky, because Carmens used

674
00:27:39,800 --> 00:27:41,680
Speaker 4: to have a great seeded cracker, and you can't get

675
00:27:41,680 --> 00:27:44,520
Speaker 4: them anymore, and we're often asked, and then the alinas

676
00:27:44,560 --> 00:27:47,320
Speaker 4: are very thick, and then I think they're even not

677
00:27:47,440 --> 00:27:49,960
Speaker 4: even available so much now, So I don't disagree.

678
00:27:50,040 --> 00:27:51,680
Speaker 2: I think it's a really good ingredient list.

679
00:27:52,040 --> 00:27:55,159
Speaker 4: My only message is remember, seeded crackers are not like

680
00:27:55,200 --> 00:27:58,600
Speaker 4: a regular cracker. They're fat, so they're very good fat

681
00:27:58,680 --> 00:27:59,959
Speaker 4: and they're a great addition to the die.

682
00:28:00,359 --> 00:28:01,480
Speaker 2: But you would want to stick to.

683
00:28:01,480 --> 00:28:04,200
Speaker 4: The serving size because that small amount twenty grams, which

684
00:28:04,200 --> 00:28:06,720
Speaker 4: I imagine is three or four of those crackers would

685
00:28:06,760 --> 00:28:09,359
Speaker 4: be six grams of fat, so not insignificant, particularly if

686
00:28:09,359 --> 00:28:11,520
Speaker 4: you're having it with cheese or dip. So for me,

687
00:28:11,640 --> 00:28:13,720
Speaker 4: I'm like you, they're either just a couple at a

688
00:28:13,760 --> 00:28:16,800
Speaker 4: time as part of a snack grazing plate or actually

689
00:28:16,880 --> 00:28:18,800
Speaker 4: just serving it as a grazing plate when you're serving

690
00:28:18,800 --> 00:28:21,919
Speaker 4: different people because that's they're healthy, but it can be

691
00:28:21,960 --> 00:28:23,960
Speaker 4: a little bit easy to overeat them because of the

692
00:28:24,000 --> 00:28:26,840
Speaker 4: density of the seeds in bumping up the fat content.

693
00:28:26,880 --> 00:28:29,159
Speaker 4: So it's a once a day product for me in

694
00:28:29,280 --> 00:28:31,800
Speaker 4: just a small serving size. But good find because I

695
00:28:31,840 --> 00:28:33,600
Speaker 4: hadn't looked at them because I thought, oh, they're just

696
00:28:33,960 --> 00:28:36,639
Speaker 4: typical crackers, so I was a bit surprised to you,

697
00:28:36,680 --> 00:28:37,360
Speaker 4: So good find and.

698
00:28:37,320 --> 00:28:39,440
Speaker 2: Gluten free, which is great for people who struggle with.

699
00:28:39,400 --> 00:28:42,680
Speaker 4: Gluten free crackers that are ridiculously expensive in the health

700
00:28:42,720 --> 00:28:45,280
Speaker 4: food section. All right, and more to wrap us up,

701
00:28:45,320 --> 00:28:46,800
Speaker 4: this is a good question too that just came through

702
00:28:46,840 --> 00:28:48,840
Speaker 4: on an instam And always send any questions you have

703
00:28:48,920 --> 00:28:51,240
Speaker 4: onto our Instagram account because we often scan those when

704
00:28:51,240 --> 00:28:53,160
Speaker 4: we come in to record a session. And it was

705
00:28:53,160 --> 00:28:56,320
Speaker 4: a question about pasta, and the question was is the

706
00:28:56,440 --> 00:29:00,120
Speaker 4: veggie type passes that are available are they actually healthy?

707
00:29:00,320 --> 00:29:02,760
Speaker 2: So there's huge numbers of them. Now there's legume pasta,

708
00:29:02,760 --> 00:29:06,120
Speaker 2: there's protein pasta. There's of course low car passes like

709
00:29:06,160 --> 00:29:08,600
Speaker 2: at a Marmae, and I thought it does lend itself

710
00:29:08,640 --> 00:29:09,360
Speaker 2: to a discussion.

711
00:29:09,480 --> 00:29:12,760
Speaker 4: So the first thing to keep in mind is that

712
00:29:12,920 --> 00:29:15,960
Speaker 4: the past is the legume pastas that you can see,

713
00:29:15,960 --> 00:29:20,280
Speaker 4: and also the higher protein pastas you would argue slightly

714
00:29:20,320 --> 00:29:23,360
Speaker 4: better nutritionally, but they're still pretty high carb so if

715
00:29:23,360 --> 00:29:25,760
Speaker 4: you are trying to reduce the carbohydrate load, you're still

716
00:29:25,800 --> 00:29:29,000
Speaker 4: best to eat less pasta or pasta less frequently, then

717
00:29:29,080 --> 00:29:32,000
Speaker 4: just swap that in and thinking consuming significantly less carbohydrate.

718
00:29:32,040 --> 00:29:34,880
Speaker 4: They're still pretty dense, they are slightly better, but they

719
00:29:34,880 --> 00:29:38,880
Speaker 4: also change the flavor of pasta significantly. So myself, I

720
00:29:38,920 --> 00:29:41,800
Speaker 4: would rather have a pasta very occasionally at a beautiful

721
00:29:41,800 --> 00:29:45,400
Speaker 4: Italian restaurant than eat those sort of pastas that have

722
00:29:45,440 --> 00:29:47,880
Speaker 4: been heavily engineered to be hind fiber because to me,

723
00:29:47,960 --> 00:29:51,280
Speaker 4: they're too heavy. You know, they're not as light as

724
00:29:51,320 --> 00:29:53,760
Speaker 4: regular pastor. I would rather use less pasta in a

725
00:29:53,760 --> 00:29:55,680
Speaker 4: pass of bake than one of those because they're heavier,

726
00:29:56,240 --> 00:29:58,840
Speaker 4: but they are very nutritious. They're high in fiber, high

727
00:29:58,840 --> 00:30:01,040
Speaker 4: in protein, and for those with high energy demands, who

728
00:30:01,080 --> 00:30:05,240
Speaker 4: are either trying to increase energy consumption or gainly muscle mass,

729
00:30:05,320 --> 00:30:07,520
Speaker 4: or don't have any weight issues, they are a better

730
00:30:07,640 --> 00:30:11,760
Speaker 4: choice nutritionally than regular pasta. The other varieties are what

731
00:30:11,760 --> 00:30:14,320
Speaker 4: we would call the low car pastas, So that's things

732
00:30:14,360 --> 00:30:18,160
Speaker 4: like the slendier in a marmee pasta. Now, yes, you

733
00:30:18,160 --> 00:30:19,960
Speaker 4: can literally eat as much of those as you want,

734
00:30:20,080 --> 00:30:22,880
Speaker 4: but again, leanne, let's be honest, they're not pasta. They're

735
00:30:22,960 --> 00:30:26,440
Speaker 4: vegetables trying to replicate pasta. So I say to clients, look,

736
00:30:26,840 --> 00:30:28,640
Speaker 4: if you like them, have them, but they're not my

737
00:30:28,680 --> 00:30:30,800
Speaker 4: cup of tea. I wouldn't personally have them. I would

738
00:30:30,880 --> 00:30:34,560
Speaker 4: rather again have pasta occasionally or have a much lower serve. So,

739
00:30:34,640 --> 00:30:37,880
Speaker 4: for example, in designing a pasta bake before people, I

740
00:30:37,880 --> 00:30:40,160
Speaker 4: would use just two cups to cook pasta or half

741
00:30:40,200 --> 00:30:43,160
Speaker 4: a cup per person and keep the portion controlled of

742
00:30:43,200 --> 00:30:46,160
Speaker 4: a regular pasta rather than swap those in. But if

743
00:30:46,200 --> 00:30:49,080
Speaker 4: you like them, they're certainly calorie free. Literally you can

744
00:30:49,120 --> 00:30:51,720
Speaker 4: eat as much of them as you want. So yes,

745
00:30:51,760 --> 00:30:54,760
Speaker 4: in theory, the legume based pastas are healthier, but I

746
00:30:54,840 --> 00:30:59,120
Speaker 4: just think they're not necessarily true like pasta traditional pasta.

747
00:30:59,800 --> 00:31:02,040
Speaker 4: I would be more inclined to save clients have the

748
00:31:02,040 --> 00:31:05,200
Speaker 4: pasta that you like occasionally. Unless you really like them

749
00:31:05,280 --> 00:31:07,120
Speaker 4: and you can keep portions controlled and you want to

750
00:31:07,120 --> 00:31:09,640
Speaker 4: add some extra fiber or protein, they're okay. But I

751
00:31:09,680 --> 00:31:12,000
Speaker 4: certainly don't include them on meal plants all the time

752
00:31:12,080 --> 00:31:13,960
Speaker 4: because a lot of my clients are trying to lean

753
00:31:14,040 --> 00:31:16,920
Speaker 4: up and they're probably eating lower carbohydrate meals at night.

754
00:31:17,160 --> 00:31:19,239
Speaker 2: So past is less likely to be on there as

755
00:31:19,320 --> 00:31:20,400
Speaker 2: a meal regularly.

756
00:31:20,400 --> 00:31:21,920
Speaker 4: It might just be something to say once a week

757
00:31:21,960 --> 00:31:23,400
Speaker 4: where it's a heavier type meal.

758
00:31:24,480 --> 00:31:26,400
Speaker 3: I certainly I mustn't mean I do use them quite

759
00:31:26,440 --> 00:31:29,560
Speaker 3: regularly in my meal plants, particularly for my vegetarian and

760
00:31:29,640 --> 00:31:30,400
Speaker 3: vegan ladies.

761
00:31:30,440 --> 00:31:32,120
Speaker 1: If we're doing say a pasta.

762
00:31:31,800 --> 00:31:33,920
Speaker 3: Where we've got you know, a bit of mushrooms and

763
00:31:34,000 --> 00:31:36,200
Speaker 3: ricotta in there, and we're just looking to boost the

764
00:31:36,240 --> 00:31:39,080
Speaker 3: protein a little bit more so, something like Sandrimo is

765
00:31:39,120 --> 00:31:41,080
Speaker 3: a good brand, particularly for my celia, because they do

766
00:31:41,200 --> 00:31:43,240
Speaker 3: you know, the red lentil type of pasta. It's a

767
00:31:43,320 --> 00:31:46,600
Speaker 3: lot higher and fiber a lot higher in protein. Textually like,

768
00:31:46,640 --> 00:31:48,520
Speaker 3: it's not as good. I find that, particularly with that

769
00:31:48,640 --> 00:31:51,480
Speaker 3: pulse type pasta. Once you freeze it, then you reheit it. Say,

770
00:31:51,480 --> 00:31:53,160
Speaker 3: I'm a big meal prepper rider. I like to make

771
00:31:53,200 --> 00:31:55,040
Speaker 3: my meals in bulk and reheit them because I'm just

772
00:31:55,160 --> 00:31:57,120
Speaker 3: too busy to cook each night. I'm often doing client

773
00:31:57,200 --> 00:31:58,920
Speaker 3: calls at seven or eight o'clock at night. I can't

774
00:31:58,920 --> 00:32:01,320
Speaker 3: cook dinner fresh every night, and when you reheat them,

775
00:32:01,320 --> 00:32:03,080
Speaker 3: they tend to fall apart a little bit. They don't

776
00:32:03,080 --> 00:32:06,040
Speaker 3: really retain the texture of the shape as well as

777
00:32:06,160 --> 00:32:08,160
Speaker 3: normal traditional pasta, But I.

778
00:32:08,080 --> 00:32:09,840
Speaker 1: Do use them. I do eat quite a fair bit

779
00:32:09,880 --> 00:32:10,280
Speaker 1: of pasta.

780
00:32:10,320 --> 00:32:13,000
Speaker 3: I personally, due to my love of meal prep, tend

781
00:32:13,000 --> 00:32:14,560
Speaker 3: to eat a hot meal at lunch, so I do

782
00:32:14,680 --> 00:32:16,760
Speaker 3: end up rehitting something, whether it's a bit of rice

783
00:32:16,880 --> 00:32:19,240
Speaker 3: or pasta in it. So my favorite ones are the better,

784
00:32:19,440 --> 00:32:22,200
Speaker 3: like the higher protein, higher fiber ones, because that way

785
00:32:22,240 --> 00:32:24,640
Speaker 3: I can use less meat or less chicken and boost

786
00:32:24,640 --> 00:32:26,000
Speaker 3: the overall protein of the meal.

787
00:32:26,080 --> 00:32:26,520
Speaker 1: So you're right.

788
00:32:26,520 --> 00:32:30,320
Speaker 3: So they are I guess engineered to be specifically higher fiber,

789
00:32:30,400 --> 00:32:33,160
Speaker 3: higher protein, but you know, at the end of the day,

790
00:32:33,160 --> 00:32:35,200
Speaker 3: it does help you achieve sort of a macro balance.

791
00:32:35,200 --> 00:32:37,280
Speaker 3: They're not bad as such, like a lot of products

792
00:32:37,320 --> 00:32:40,080
Speaker 3: on the market that are more engineered to fit the

793
00:32:40,120 --> 00:32:43,520
Speaker 3: specific macros that the company wants, are very heavily processed.

794
00:32:44,000 --> 00:32:45,880
Speaker 3: These types of pastas, I would say, are still a

795
00:32:46,000 --> 00:32:48,920
Speaker 3: very good, largely whole food based option. So I'm very

796
00:32:48,960 --> 00:32:50,560
Speaker 3: happy if my clients want to use them, But I

797
00:32:50,600 --> 00:32:53,600
Speaker 3: also agree with you they do have a slightly different taste,

798
00:32:53,680 --> 00:32:55,840
Speaker 3: like if you were going to have a beautiful pasta

799
00:32:55,880 --> 00:32:58,240
Speaker 3: meal go to a proper Italian restaurant, just have a

800
00:32:58,280 --> 00:33:01,320
Speaker 3: little bit less balance than out with some salad absolutely perfect,

801
00:33:01,360 --> 00:33:03,160
Speaker 3: like not a problem. So I'm not against them. I

802
00:33:03,160 --> 00:33:05,520
Speaker 3: do use them quite regularly. But what I will say

803
00:33:05,600 --> 00:33:07,840
Speaker 3: is I've never like, I cannot stand those like more

804
00:33:07,880 --> 00:33:10,960
Speaker 3: at amamaie type pastors or the you know, the contact

805
00:33:11,000 --> 00:33:12,719
Speaker 3: route that kind of thing, or it is the veggie

806
00:33:12,720 --> 00:33:15,640
Speaker 3: based things a for the smell and be like, they're

807
00:33:15,680 --> 00:33:17,640
Speaker 3: just not pasta like you said, they are a vegetable.

808
00:33:17,680 --> 00:33:19,239
Speaker 3: So call it what you want to call it, but

809
00:33:19,280 --> 00:33:21,360
Speaker 3: it's not a pastora in my books, like zucchini noodle

810
00:33:21,440 --> 00:33:23,959
Speaker 3: is not pasta, Like it's not a noodle. It's zucchini

811
00:33:24,200 --> 00:33:26,600
Speaker 3: that looks like a noodle, but it's green and it's

812
00:33:26,720 --> 00:33:28,719
Speaker 3: very different. So to me, I don't use that. If

813
00:33:28,720 --> 00:33:30,440
Speaker 3: I'm gonna eat pasta, I'm gonna eat pasta. If I

814
00:33:30,440 --> 00:33:32,600
Speaker 3: want to add some zucchini in that, I'll add some zucchini.

815
00:33:32,640 --> 00:33:34,880
Speaker 3: I'm not gonna, you know, call it a pastor. It's

816
00:33:34,960 --> 00:33:36,800
Speaker 3: it's zucchini. We'll call it what it is. So I'm

817
00:33:36,880 --> 00:33:38,160
Speaker 3: very much on the same page as you.

818
00:33:38,480 --> 00:33:39,000
Speaker 1: But I do.

819
00:33:39,120 --> 00:33:41,240
Speaker 3: I do use a lot of those pastor alternatives, but

820
00:33:41,280 --> 00:33:44,040
Speaker 3: they are still pasta with carbohydrates in them. They're not

821
00:33:44,160 --> 00:33:47,320
Speaker 3: vegetables trying to, you know, dress up as fancy pasta.

822
00:33:48,000 --> 00:33:50,040
Speaker 4: It's true because I think when my clients ask me

823
00:33:50,040 --> 00:33:52,760
Speaker 4: about them, they honestly believe they are vegetables so they

824
00:33:52,760 --> 00:33:55,240
Speaker 4: can have them freely. That is a commonly held belief

825
00:33:55,280 --> 00:33:56,320
Speaker 4: with the legium pastas.

826
00:33:56,320 --> 00:33:56,720
Speaker 2: So I hits.

827
00:33:56,760 --> 00:33:58,800
Speaker 4: I thought it was good to chat about it, but

828
00:33:58,960 --> 00:34:01,479
Speaker 4: just as it offside actually went to my favorite Italian

829
00:34:01,520 --> 00:34:04,840
Speaker 4: restaurant in Sydney a couple of weeks ago, and they've

830
00:34:04,920 --> 00:34:06,720
Speaker 4: got the best for anyone who wants to know. I

831
00:34:06,760 --> 00:34:09,640
Speaker 4: think it's Bertelli Parodi, so not sponsored, but I think

832
00:34:09,640 --> 00:34:12,000
Speaker 4: it's the best restaurant in Sydney and they have this

833
00:34:12,160 --> 00:34:13,880
Speaker 4: amazing scabby spaghetti.

834
00:34:14,440 --> 00:34:16,319
Speaker 2: So I was really looking forward to going.

835
00:34:16,320 --> 00:34:18,160
Speaker 4: But you know what really stood out to me when

836
00:34:18,200 --> 00:34:20,680
Speaker 4: it arrived was how small.

837
00:34:20,440 --> 00:34:24,360
Speaker 1: It was, which is like, I think, well no, but it's.

838
00:34:24,200 --> 00:34:26,920
Speaker 4: A reminder that our serves of pasta are just so

839
00:34:27,120 --> 00:34:31,200
Speaker 4: much bigger than what traditional pasta serves would be. Like

840
00:34:31,239 --> 00:34:33,600
Speaker 4: I'm just looking at it on my Instagram, like it

841
00:34:33,680 --> 00:34:37,239
Speaker 4: was literally a small pile would have.

842
00:34:37,160 --> 00:34:38,720
Speaker 2: Been less than a cup cooked.

843
00:34:39,239 --> 00:34:41,680
Speaker 4: So the way we eat pasta in Australia is probably

844
00:34:41,719 --> 00:34:42,280
Speaker 4: more that issue.

845
00:34:42,320 --> 00:34:44,279
Speaker 2: If we actually had it in the serving sizes we

846
00:34:44,280 --> 00:34:46,520
Speaker 2: were meant to, it would be less of an issue.

847
00:34:46,560 --> 00:34:47,399
Speaker 2: So that's another trick.

848
00:34:47,480 --> 00:34:50,319
Speaker 4: Just simply have a lot less of it and really

849
00:34:50,320 --> 00:34:52,319
Speaker 4: have a side salad and put some lean protein and

850
00:34:52,719 --> 00:34:55,680
Speaker 4: I'd love a prawn pasta with some feta and tomato pisada.

851
00:34:55,760 --> 00:34:57,799
Speaker 4: And you actually don't need a lot of it to

852
00:34:57,840 --> 00:35:00,320
Speaker 4: be quite full, particularly if you put some zucchini through.

853
00:35:00,200 --> 00:35:01,480
Speaker 2: It and then have a side salad.

854
00:35:01,600 --> 00:35:04,600
Speaker 4: So yeah, just interesting in terms of portion sizes and

855
00:35:04,640 --> 00:35:08,080
Speaker 4: what we consider normal versus actually what a traditional Italian

856
00:35:08,160 --> 00:35:09,280
Speaker 4: server past it would.

857
00:35:09,120 --> 00:35:10,359
Speaker 1: Be a very good point.

858
00:35:10,360 --> 00:35:12,080
Speaker 3: I think that would be horrified if this or how

859
00:35:12,120 --> 00:35:16,080
Speaker 3: we make pasta in the Western world with the cream

860
00:35:16,120 --> 00:35:18,200
Speaker 3: and I'll stop there, all right, Well, that means is

861
00:35:18,239 --> 00:35:20,319
Speaker 3: to the end of the Nutrition Couch for another week.

862
00:35:20,520 --> 00:35:23,280
Speaker 3: We know that it's very important to get enough protein

863
00:35:23,320 --> 00:35:24,960
Speaker 3: in a diet, so if you are new to listening

864
00:35:24,960 --> 00:35:27,919
Speaker 3: to the podcast, you know I have developed a scientifically

865
00:35:28,000 --> 00:35:30,799
Speaker 3: formulated range of protein powders our nourish range. We've got

866
00:35:30,840 --> 00:35:33,239
Speaker 3: a digestive blend and a hormone blend. They are found

867
00:35:33,280 --> 00:35:36,640
Speaker 3: at Designed by Dietitians dot com. We're incredibly proud of them,

868
00:35:36,719 --> 00:35:38,400
Speaker 3: and we have a hot chocolate coming out to the

869
00:35:38,440 --> 00:35:40,759
Speaker 3: market very very soon. We hope we're in the final

870
00:35:40,800 --> 00:35:43,560
Speaker 3: stages of testing, So head to design by Dietitians dot

871
00:35:43,600 --> 00:35:45,319
Speaker 3: com to check us out. And the other products that

872
00:35:45,320 --> 00:35:47,600
Speaker 3: we have our webinars are earbooks. All of that good

873
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Speaker 3: stuff is available on the nutritioncatch dot com. And we

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Speaker 3: thank you for listening, and we'll catch you in it

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Speaker 3: next week's episode.

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Speaker 2: Have a great week.