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Speaker 1: When was the last time you checked in with your

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Speaker 1: GP and had your thyroid, iron cholesterol checked. With all

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Speaker 1: things spring in the air, it's a perfect time to

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Speaker 1: also have a spring clean of your health and have

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Speaker 1: a check in to make sure that your health and

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Speaker 1: you're nutrition is on track to the end of the year. Hi,

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Speaker 1: I'm Susie Burrow and I'm Leanne Wood and each week

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Speaker 1: we bring you The Nutrition Couch, the bye weekly podcast

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Speaker 1: that keeps you up to date on everything you need

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Speaker 1: to know in the world of nutrition.

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Speaker 2: As well as a spring checkup.

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Speaker 1: Leanne has found an amazing high protein chicken breast in

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Speaker 1: the supermarket that looks pretty good, and our weekly recipe is

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Speaker 1: a healthy snack option for kids and adults alike.

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Speaker 2: So it's all things spring in the air.

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Speaker 1: I know it's pretty warm up there, Leanne in Brizzy,

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Speaker 1: and I think we all feel a little bit refreshed

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Speaker 1: and ready to go after the winter. And I think

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Speaker 1: it's also a good reminder we're at that time of

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Speaker 1: the year where there's still four months to go and

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Speaker 1: often if we haven't looked at the goals we've been

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Speaker 1: working on, the year kind of gets away from us.

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Speaker 1: So I think we're with women a lot of the time,

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Speaker 1: you know, it's always a good reminder to be checking

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Speaker 1: in with those kind of health underlying variables, particularly if

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Speaker 1: you're not feeling well, because I have a lot of

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Speaker 1: clients who are certainly we would say, and we talked

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Speaker 1: about this a couple of weeks ago, on the side

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Speaker 1: of burnout, they're very fatigued, and we can talk about

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Speaker 1: food cures for that, or getting more exercise or life balance,

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Speaker 1: but sometimes there are some medical things going on that

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Speaker 1: we need to pay attention to. So we thought it

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Speaker 1: was a great time to sort of remind everyone if

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Speaker 1: you haven't been to the GP of a year or

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Speaker 1: even two, or perhaps you're on a fertility journey and

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Speaker 1: hoping to conceive in the next couple of years, or

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Speaker 1: you might be postpartum again. You might and I'll extend

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Speaker 1: that right to sort of five years post because I

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Speaker 1: think sometimes when we're in that bubble of having children,

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Speaker 1: it really takes several years, particularly if you have a

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Speaker 1: few kids, to sort of take stock and say, actually,

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Speaker 1: i haven't been feeling great for a while, and I've

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Speaker 1: been breastfeeding and pregnant off and on, or maybe that

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Speaker 1: you're in your late thirties or early forties, mid forties

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Speaker 1: and going through hairy and noticing some changes to your

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Speaker 1: cycle or your mood and be thinking, oh, what's happening

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Speaker 1: with my bloods or you might be postmenopausal, and really

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Speaker 1: making sure that things like your cholesterol levels are on

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Speaker 1: track to make sure we're reducing inflammation and optimizing health

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Speaker 1: as we move through the lifespan. So yeah, I think

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Speaker 1: it's a good reminder for all of us. And when

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Speaker 1: was the last time you had a cheeky blood test?

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Speaker 3: Well, I'm about to go back from my eight week

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Speaker 3: or it was supposed to be six weeks but till

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Speaker 3: it was two weeks early. So it's an eight week

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Speaker 3: postpartum check with my OBI and I'm going to request

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Speaker 3: a blood slip then because after me, I had a

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Speaker 3: little issue with my thyroid which was sort of like

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Speaker 3: a little bit of postpartum thyroid issues, and then I've

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Speaker 3: always been lower iron during pregnancies as well, So I'm

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Speaker 3: going to request a blood test for a couple of

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Speaker 3: key nutrients and particularly coming out of winter as well,

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Speaker 3: a little bit of vitamin D, which you would think

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Speaker 3: is a funny thing to request.

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Speaker 4: Living in Queensland. But I don't get out much.

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Speaker 3: I work a lot inside, so it's always a good

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Speaker 3: thing to get those things checked well.

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Speaker 1: To start with that super bit place to start, because

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Speaker 1: we know that up to I think it's I'm even

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Speaker 1: hasting to say it's close to half Australians have low

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Speaker 1: vitamin D through it.

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Speaker 4: I think it's around thirty percent.

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Speaker 1: Thirty yeah, thirty percent. A significant number of people have

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Speaker 1: low vitamin D. And I think the thing that we

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Speaker 1: don't talk about with vitamin d's that make you feel

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Speaker 1: really tired. It can reduce your immune function and is

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Speaker 1: indirectly linked to a number of diseases long term, including

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Speaker 1: some neurological conditions. So it's certainly not something you want

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Speaker 1: to leave low chronically. And often I'll get blood sent

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Speaker 1: through from my clients or potential clients and I'll have

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Speaker 1: a scan and the vitamin D is really low. And

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Speaker 1: often they'll say to me, oh, I'm taking a supplement.

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Speaker 1: But when I actually, you know, talk about the supplement,

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Speaker 1: they might be taking it first thing in the morning

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Speaker 1: without much food, and it's not really well absorbed, and

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Speaker 1: they may have been taking that supplement for several years.

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Speaker 1: It's obviously not doing anything, So you certainly want to

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Speaker 1: also be making sure that any supplements you're taking are

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Speaker 1: actually doing the job, because vitamin D, for example, won't

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Speaker 1: be well absorbed without the presence of fat, and there's better,

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Speaker 1: more concentrated options and times of data take it, so

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Speaker 1: that's probably a good place to start. You certainly want

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Speaker 1: your vitamin D within normal range.

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Speaker 2: And iron. Let's talk about iron.

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Speaker 1: You want an iron check because I'll often see iron

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Speaker 1: levels that are okay, but the stores are low, and

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Speaker 1: if you're ferreten, which is the storage form of iron,

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Speaker 1: is low, you will certainly have the symptoms of low iron,

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Speaker 1: so that fatigue, waking up that you've just been hit

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Speaker 1: by a bus, just not feeling great, having difficulty recovering

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Speaker 1: from infections, and getting sick more frequently. And you know,

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Speaker 1: if the iron is really low medically at times you

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Speaker 1: may be eligible for infusion. So sometimes the doctors, if

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Speaker 1: it's really low, we'll push and push for really high

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Speaker 1: level supplementation. But for certain people, if it's that low,

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Speaker 1: sometimes you will need to have an infusion to bring

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Speaker 1: it back. So that's certainly again worth pushing your doctor on.

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Speaker 1: If you have routinely had iron supplements and it fails

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Speaker 1: to bring it up. And of course our sporadic meat

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Speaker 1: eaters are that the worst defenders there where you might

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Speaker 1: have the steak or the burger once a week, but

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Speaker 1: the rest of the time you eard a chicken or

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Speaker 1: fish or even vegetarian based meals. So certainly, moving into

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Speaker 1: the summer period, you want your iron to be on track.

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Speaker 1: The other one I always like to get checked if

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Speaker 1: I was giving my client a list of certain things leanne.

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Speaker 2: I love to see a HbA on C.

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Speaker 1: Now for clients who perhaps are at risk of type

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Speaker 1: two diabetes, had gestational diabetes, we may order a glucose

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Speaker 1: tolerance test to actually see what's going on with inchellin

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Speaker 1: levels on a glucose test. But I'm seeing a lot

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Speaker 1: more doctors now inferring higher glucose and higher inchulin levels

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Speaker 1: from an HbA one C. So that is basically a

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Speaker 1: three month monitor of what the glucose level of your

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Speaker 1: cells have been doing. So if that's high, even if

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Speaker 1: it's not clinically elevated, but just on the high side,

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Speaker 1: that can be a sign that perhaps the hormones in

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Speaker 1: the background aren't working overly well. Things like your insulin

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Speaker 1: and your gluecose. So certainly if you're over forty, I

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Speaker 1: would want a HbA one C. Certainly if you've got

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Speaker 1: a history of type two or GDM in the family,

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Speaker 1: and even a fasting glucose can be a pretty good

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Speaker 1: monotage to make sure that the glucose levels are under control.

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Speaker 1: I'm seeing more and more people onlinely and talk about

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Speaker 1: ongoing blood glucose monitoring. Have you seen that a bit more?

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Speaker 3: I haven't actually got offered by a company to trial

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Speaker 3: one out, but I declined.

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Speaker 1: Yeah, I think you have to be really careful with

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Speaker 1: that kind of data. It's a little bit different from

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Speaker 1: say STEPS, which is a fairly objective measure.

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Speaker 2: You know, Really monitoring blood.

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Speaker 1: Glucose levels after an individual meal or without having the

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Speaker 1: knowledge to interpret it is overly helpful.

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Speaker 2: In my mind.

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Speaker 1: I'm happy with a HbA one seed with the GP

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Speaker 1: if you're having a routine blood check, and of course

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Speaker 1: a thyroid Now most doctors who are looking or working

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Speaker 1: with women will do a thyroid level, but some signs

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Speaker 1: and symptoms that it might be specifically worth. If you've

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Speaker 1: lost a lot of weight or subsequently gained a lot

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Speaker 1: of weight, you're feeling cold all the time, you can't

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Speaker 1: concentrate or focus. And again, if you've had that history

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Speaker 1: of thyroid issues, keep on top of it because you

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Speaker 1: want to keep those levels and sometimes the medication prescriptions

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Speaker 1: do change, so that's another thing to get checked, particularly

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Speaker 1: if you've noticed some changes in your weight that are

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Speaker 1: otherwise unexplained.

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Speaker 3: Regarding theroid as well, if you have any autoimmune conditions,

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Speaker 3: it's always good to have a check of your theroid

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Speaker 3: and monitor that as well, because a lot of thyroid

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Speaker 3: conditions can be linked back to autoimmune conditions as well.

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Speaker 3: And I'll just go back to when you were talking

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Speaker 3: about iinzuxiine infusions. Generally, what doctors recommend is it infusion

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Speaker 3: when your levels are so low is actually really really difficult,

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Speaker 3: and it takes a really long time to get the

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Speaker 3: levels to come up through dart and through supplementation. So

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Speaker 3: if you're that low your levels are you know, your

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Speaker 3: iron levels are that low, and you're significantly symptomatic. That's

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Speaker 3: why a lot of doctors do actually recommend in infusion.

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Speaker 3: There are you know, risks and benefits of both taking

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Speaker 3: supplements and infusions, but it will get your levels up.

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Speaker 3: Far faster through an infusion. And I will also go

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Speaker 3: back to another point you made when you were talking

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Speaker 3: about vitamin DCZ is yes with food, we really want

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Speaker 3: to be taking vitamin D with and it's fat as well,

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Speaker 3: because fat soluble vitamins, which are vitamins AD, E and K.

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Speaker 3: Correct me if I'm wrong from my learning's way back

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Speaker 3: when at university days, A, D, E, and K are

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Speaker 3: fat soluble vitamins. They're absorbed better and easy with a

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Speaker 3: fat source. We don't want to be taking them on

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Speaker 3: an empty stomach. We don't want to be having low

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Speaker 3: fat meals all of the time. We actually want to

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Speaker 3: be taking them with a really good healthy fat sauce,

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Speaker 3: so with a little bit of evocata on toast, or

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Speaker 3: some cheer seeds into your breakfast, or attle bit of

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Speaker 3: nut butter on crackers or something like that. So if

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Speaker 3: you're taking supplements, it's always important to note that if

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Speaker 3: you've had a blood test you clinically low, the doctors

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Speaker 3: put you on supplements, go back and recheck the blood

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Speaker 3: test and make sure that your levels have actually come

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Speaker 3: back up, and if they haven't, like what are we

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Speaker 3: doing here? Either the supplement's not working is too low

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Speaker 3: of a dose, you're not taking it appropriately, or there's

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Speaker 3: something else going on, something in your body is inhibiting it,

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Speaker 3: there's another inflammation process at play. Just push to get

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Speaker 3: things further investigated. So it's a really nice time that

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Speaker 3: springtime a year to really just think about your health overall.

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Speaker 3: And as Susie said, if you haven't had a blood test.

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Speaker 3: Both Susie and I routinely recommend our clients get blood

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Speaker 3: tests once a year. Of course, if you're monitoring things,

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Speaker 3: you might want to go more frequently, but I would

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Speaker 3: say at a minimum, most women should have their bloods

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Speaker 3: checked once a year, particularly like Susie said, potentially thorough

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Speaker 3: it if you've got issues, or sugar levels if you've

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Speaker 3: got issues. But definitely I would say vitamin D, iron

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Speaker 3: and even cholesterol for a lot of females, particularly if

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Speaker 3: you've gained weight or your goal is weight loss, if

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Speaker 3: you're carrying additional weight. Cholesterol is always a really nice

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Speaker 3: one to get checked.

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Speaker 1: As well, it is, and they usually would do cholesterol

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Speaker 1: and again were looking at the overall pattern there. Just

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Speaker 1: because one of the markets of cholesterol is high doesn't

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Speaker 1: mean the overall profile is clinically out of whack, but

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Speaker 1: certainly from a dietary perspective, if you didn't have an

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Speaker 1: overly elevated LDL or total cholesterol, we could certainly instill

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Speaker 1: some diet measures, so that would be worth it. And

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Speaker 1: I think for my women who are in there sort

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Speaker 1: of late thirties mid forties, you certainly want a full

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Speaker 1: hormone profile depending on the time of your cycle, so

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Speaker 1: the GP will often suggest that, I think it's day two,

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Speaker 1: your specific day of the month to get the cycle done.

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Speaker 1: And what I'm noticing coming back from more gps who

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Speaker 1: have an interest in the perimenopause, hormone shifts and anti

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Speaker 1: aging or even endos is that even the levels maybe

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Speaker 1: a normal rage, if the estrogen is starting to go low,

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Speaker 1: that's often the time they'll proactively management with the goal

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Speaker 1: of preventing it go too low without the side effects

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Speaker 1: like weight gain. So I certainly recommend any female who

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Speaker 1: has noticed changes in their cycle to be really onto those,

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Speaker 1: particularly if you want to approach lower estrogen levels from

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Speaker 1: a positive aging perspective, or if you're just in your

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Speaker 1: late thirties forties, that's a lot of years to have

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Speaker 1: low estrogen levels. Whereas if you can get through to

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Speaker 1: your late forties, you've got extra ten years, So I

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Speaker 1: would be paying a lot of attention to that, and

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Speaker 1: you certainly want to seek out a GP who has

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Speaker 1: an interest in this area. Leanna, and I cannot tell

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Speaker 1: you how many gps we see who've scan a blood

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Speaker 1: and say it's all normal, and then on closer look

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Speaker 1: there's levels that are low, there's trends over time, So

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Speaker 1: you certainly want a GP who has that interest in

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Speaker 1: positive health, positive aging, and is not just cookie cutter

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Speaker 1: tick the box. Often you do have to pay for

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Speaker 1: that kind of more intense attention or a practitioner who specializes,

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Speaker 1: but when it comes to your health, it's certainly a

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Speaker 1: good investment to do that because yeah, you know, as

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Speaker 1: I said, I myself had my blood's done and I

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Speaker 1: had one GP, so it's completely normal and one gpsa

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Speaker 1: to be know that estrogen's quite low and that would

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Speaker 1: explain your fatigue. So it's like interpretation and experience, and

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Speaker 1: you certainly want to be going to a GP who

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Speaker 1: has an interest in weight control, women's health and positive

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Speaker 1: aging if possible, as opposed to just a cookie cutter

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Speaker 1: who's just making sure, there's nothing negative as opposed to

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Speaker 1: looking at it from what else can we do to

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Speaker 1: optimize and maximize health?

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Speaker 4: Absolutely?

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Speaker 3: All right, moving on to our supermarket product of the week, Susie.

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Speaker 3: So sometimes they're good, sometimes they're bad. Sometimes they're just surprising,

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Speaker 3: and this week I found a surprising one at the supermarket.

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Speaker 3: So it's the brand frou Pro, which I think a

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Speaker 3: lot of people will be familiar with for their high

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Speaker 3: protein type ice cream. I must admit I'm not a

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Speaker 3: fan of the ice cream, but I did pick up

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Speaker 3: these new high protein fried chicken breast Phillips Southern style

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Speaker 3: in the freezer section the other day and I thought,

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Speaker 3: now that looks interesting.

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Speaker 4: So it's called FPFC.

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Speaker 3: That's a mouthful, so I think it stands for frou

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Speaker 3: Pro fried Chicken. So essentially it's like KFC, right, but

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Speaker 3: they're doing it in a healthier way, or that's what

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Speaker 3: they're promoting, is in a healthier way. So it's got

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Speaker 3: four and a half stars, and I couldn't help myself, Susie.

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Speaker 3: It's not something that I would buy all you so

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Speaker 3: I must say I haven't tried it. I'm not recommending

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Speaker 3: that it's wonderful. I haven't tried it, but nutritionally it

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Speaker 3: didn't actually look that bad, and even the ingredient panel

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Speaker 3: quite surprised me, Susie.

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Speaker 4: So it's got eighty percent chicken in it, which we like.

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Speaker 3: If you've got to buy a product like that, particularly

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Speaker 3: like a chicken breast or a chicken nugget, if it's

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Speaker 3: like twenty thirty percent chicken, like, what the heck is

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Speaker 3: the rest of it? So I like that it's a

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Speaker 3: really high amount of chicken to begin with. Then it's

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Speaker 3: followed by Conola oil, egg white and father bean protein,

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Speaker 3: which is boosting the overall protein profile. Now it's amusing

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Speaker 3: to me that it's already eighty percent chicken that it

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Speaker 3: would need to have more protein in there, So I've

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Speaker 3: actually added egg whites and father bean protein to boost

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Speaker 3: the protein further. Then it's got this Southern fried seasoning,

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Speaker 3: which is salt, paprika, garlic, mustard, onion, black pepper, and

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Speaker 3: oregano or is our American ze oregano, which sounds delicious

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Speaker 3: to me. All that seasoning sounds wonderful. Then it's got

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Speaker 3: some wheat protein concentrate, which again would be boosting the

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Speaker 3: proteins and wheat starch and some whey protein to round

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Speaker 3: a sap, which again boosts the protein profile. So looking

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Speaker 3: at the nutritionals, there's two servings per pack, So two

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Speaker 3: of these Southern style phillips per pack. I think you

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Speaker 3: just bake them or you wack them in the air

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Speaker 3: fire or something like that, and then you would put them,

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Speaker 3: you know, into like a burger or something like that.

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Speaker 3: So essentially it's supposed to mimic like a fried chicken

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Speaker 3: burger from KFC or something like that. So one filet

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Speaker 3: eleven hundred and fifty kilodules or about two hundred and

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Speaker 3: seventy five calories, forty one point four grams of proteins

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Speaker 3: or whopping protein.

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Speaker 4: Hit.

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Speaker 3: If you're a small female, forty one grams of protein

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Speaker 3: is excessive, Like you just don't need that much. You

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Speaker 3: could even have half of that filet and just get

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Speaker 3: twenty one grams of protein in there, and that would

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Speaker 3: still be more than ideal for most small women.

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Speaker 4: Put it that way.

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Speaker 3: Fat wise, we've got eleven point three grams of fat,

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Speaker 3: with two point one grams being saturated fat, six grams

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Speaker 3: of carbohydrate. It's a very low carbohydrate product, which you

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Speaker 3: would expect being a you know, breaded chicken breastfilet, two

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Speaker 3: point one grams of sugars and three grams of dietary fibers.

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Speaker 3: So actually a little interesting that it's got a bit

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Speaker 3: of dietary fiber in there as well. So I must

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Speaker 3: say I haven't tried it. It looks very interesting, but

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Speaker 3: if our listeners would like to try, we'll put some

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Speaker 3: photos up on our Instagram page the Nutrition Couch podcast,

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Speaker 3: and you guys can let us know what you think.

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Speaker 3: But I think you know, it's certainly a way where

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Speaker 3: we could mimic the CAFC chicken burger, but in a

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Speaker 3: much healthier way. At home, we could use half that filet.

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Speaker 3: If we wanted all the whole thing, we could put

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Speaker 3: it into a big salad bowl. We could put it

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Speaker 3: between a burger bun load it up with extra salad,

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Speaker 3: you know, not drowned in mayonnaise or anything like that,

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Speaker 3: and you'd certainly have a far healthier sort of KFC

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Speaker 3: fried chicken burger option that you've made yourself at home.

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Speaker 3: And I also imagine quite cheaper as well.

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Speaker 1: Yeah, it's interesting with the fast food meals because I

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Speaker 1: had to recently do an article on how much sodium

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Speaker 1: was in products, and they make it really tricky for

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Speaker 1: you to track how much. So for example, I think

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Speaker 1: on McDonald's site, they list their fries without salt on them,

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Speaker 1: so they actually look really low.

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Speaker 2: So there's lots of light little tricks there.

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Speaker 1: But some of the companies who are honest and transparent,

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Speaker 1: a fast food meal deal will have like over a

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Speaker 1: thousand calories in it, and then it will also have

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Speaker 1: up to three thousand milligrams of sodium, which is the

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Speaker 1: upper daily limit for the whole day is about two thousand.

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Speaker 1: So you know, anything that is better, you know than

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Speaker 1: buying those fast food meals, and that it's an interesting brand,

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Speaker 1: So I think if there's convenient options in supermarket. I'm

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Speaker 1: a big fran of the freezer section. It's interesting. So

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Speaker 1: if you try, let us know how you go. Because yeah,

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Speaker 1: people always looking for things that are new and exciting.

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Speaker 1: That's what I observe as well. All right, well, Leanna

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Speaker 1: and I have to be honest with you. When it

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Speaker 1: comes to posting recipes on social media, nothing does as

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Speaker 1: well as cakes, which is really difficult as a dietician

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Speaker 1: because of course we're trying to, you know, post healthy

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Speaker 1: food and salads.

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Speaker 2: But then we also have.

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Speaker 1: To, you know, try and get followers and support online

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Speaker 1: and posts that do well, and unfortunately, nothing does as

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Speaker 1: well as cakes, biscuits and muffins, So that's why we

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Speaker 1: post quite a lot of those, because yes, it does

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Speaker 1: keep people engaged online. So it's like we know we

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Speaker 1: should eat it, but we like to see it and

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Speaker 1: think about eating it anyway. So Lean and you have

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Speaker 1: got a nice balance there because you've created some mini

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Speaker 1: muffins that you've been making for the kids, but they're

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Speaker 1: also pretty good.

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Speaker 2: Calorie wise for adults, aren't they.

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Speaker 1: So give us the basis of your raspberry healthy muffin recipe.

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Speaker 1: You've been making for the girls, well for me or

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Speaker 1: I should say that.

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Speaker 3: Yet yeahs like six weeks and she is exclusively on

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Speaker 3: the milk. So these are my take on a healthy

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Speaker 3: banana bread muffin. I had some ripe bananas, but also

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Speaker 3: MEA was munching on some coconut and eating raspberries by

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Speaker 3: the fistful, and so I thought, why don't we throw

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Speaker 3: these in and try to make a nice combo. So

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Speaker 3: they're my coconut raspberry banana bread muffins. So a little

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Speaker 3: bit more wholesome than if you pick them up in

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Speaker 3: this supermarket or at a cafe. But again, still a muffin,

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Speaker 3: still want to eat it. In moderation, I make them

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Speaker 3: in little mini muffins where I get like forty eight

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Speaker 3: out of them, and then I just put them into

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Speaker 3: the little freezer baggs and I freeze them, and then

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Speaker 3: I just warm them up in the microwave when I

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Speaker 3: want to give me a sort of like an afternoon

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Speaker 3: tea snack. That way, I don't have forty eight mini

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Speaker 3: muffins hanging around the kitchen because it's not gonna end

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Speaker 3: well for anyone, particularly myself on my postpartum fat lost journey.

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Speaker 3: So reduce that temptation, freeze them up, or give them away.

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Speaker 3: You don't need an entire tray of muffins, but certainly

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Speaker 3: you can enjoy a couple. They're quite yummy. So ingredient wise,

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Speaker 3: we've got two cups of whole meal self raising flour.

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Speaker 3: We've got a little tea spin of cinnamon, half a

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Speaker 3: cup of shredded coconut. We've got two tablespoons of cheeseeds

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Speaker 3: for a bit of healthy fat and fiber.

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Speaker 4: Two eggs.

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Speaker 3: If you don't do eggs or allergical don't want to

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Speaker 3: eat them. You could replace that with an egg replacement

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Speaker 3: or a couple of extra tablespoons of cheeseyas that'll help

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Speaker 3: with the binding. I add half a cup of milk.

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Speaker 3: Want to make them for me? I use full cream milk,

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Speaker 3: but you could use any sort of milk alternative. There

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Speaker 3: a quarter of a cup of extra Version olive oil

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Speaker 3: for some healthy, anti inflammatory fats, teaspoon of vanilla bean

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Speaker 3: paste you could easily leave that out, two medium really

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Speaker 3: ripe bananas and mash them up, and two cups of

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Speaker 3: fresh raspberries, but you could completely use frozen raspberries as well,

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Speaker 3: if that's more affordable. Essentially, you want to mix your

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Speaker 3: dry ingredients in one bowl, your wet ingredients in another bowl,

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Speaker 3: combine them together, being careful not to over mix them,

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Speaker 3: and then spoon the mixture into little minie muffins or

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Speaker 3: I mean, I guess you could even make this as

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Speaker 3: like a loaf, or you could even make them into

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Speaker 3: larger cupcakes. So I sort of use two mini muffin trays.

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Speaker 3: I got forty eight mini ones, or I think you

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Speaker 3: can just get twelve normal cockcakes out of them as well,

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Speaker 3: bag it for roughly fifteen twenty minutes until it goes

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Speaker 3: brown on top like a normal muffin, and then what's

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Speaker 3: the saying, Bob Jrunkle, It's all done easy as we'll

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Speaker 3: pop it up on the Instagram.

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Speaker 1: I think the thing about muffins is they can freeze

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Speaker 1: quite well, so you know, you can have one or

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Speaker 1: two little ones, you know, as part of a meal

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Speaker 1: or a snack and sort of get the most out

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Speaker 1: of them, because that's the other thing at the moment,

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Speaker 1: isn't it. You don't want to cook a whole batch

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Speaker 1: and then they go stay really quickly. But yeah, they

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Speaker 1: do freeze pretty well too, so they sound delicious and

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Speaker 1: we will pop that recipe up on our Instagram page.

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Speaker 1: All right, Well, that brings us the end of the

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Speaker 1: Nutrition Couch for another motivational Wednesday. If you haven't done so,

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Speaker 1: please keep telling your friends about us so we can

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Speaker 1: continue to grow and our brand new snack guide with

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Speaker 1: all of our top snacks for all food categories, including

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Speaker 1: low fodmats, gluten free, plant based eating activity, and high

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Speaker 1: protein snacks, is available on our website.

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Speaker 2: The Nutritioncouch dot com.

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Speaker 1: And we'll see you on Sunday for our regular weekly

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Speaker 1: episode Drops.

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Speaker 2: Have a great week.

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Speaker 4: Thanks listening,