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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: your nutrition is on track to the end.

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Speaker 2: Of the year. Hi, I'm Sussie Burrell and I'm Leanne

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Speaker 2: Wood and.

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Speaker 1: Each week we bring you The Nutrition Couch, the bi

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Speaker 1: weekly podcast that keeps you up to date on everything

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Speaker 1: you need to know in the world of nutrition, as

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Speaker 1: well as a spring check up. Leanne has found an

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Speaker 1: amazing high protein chicken breast in the supermarket that looks

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Speaker 1: pretty good and our weekly recipe is a healthy snack

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Speaker 1: 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 working with women a lot of

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Speaker 1: the time, you know, it's always a good reminder to

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Speaker 1: be checking in with those kind of health underlying variables,

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Speaker 1: particularly if you're not feeling well, because I have a

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

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Speaker 1: we talked about this a couple of weeks ago, on

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Speaker 1: the side of burnout, they're very fatigued, and we can

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Speaker 1: talk about food cures for that, or getting more exercise

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Speaker 1: or life balance, but sometimes there are some medical things

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Speaker 1: going on that we need to pay attention to. So

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Speaker 1: we thought it was a great time to sort of

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Speaker 1: remind everyone if you haven't been to the GP of

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Speaker 1: a year or even two, or perhaps you're on a

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Speaker 1: fertility journey and hoping to conceive in the next couple

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Speaker 1: of years, or you might be postpartum again. You might

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Speaker 1: and I'll extend that right to sort of five years posts,

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Speaker 1: because I think sometimes when we're in that bubble of

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Speaker 1: having children, it really takes several years, particularly if you

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Speaker 1: have a 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 perry 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 week 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 OB 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 low in iron during pregnancies as well, So

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Speaker 3: I'm going to request a blood test for a couple

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Speaker 3: of 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. Living in Queensland, but

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Speaker 3: I don't get out much. I work a lot inside,

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Speaker 3: so it's always a good thing to get those things

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Speaker 3: checked well.

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Speaker 1: To start with that superb place to start, because we

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

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

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Speaker 1: D through it.

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Speaker 3: 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.

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Speaker 2: 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 fatigue, waking up that you've just been hit by

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

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Speaker 1: and getting sick more frequently. And you know, if the

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Speaker 1: iron is really low medically at times you may be

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Speaker 1: eligible for an infusion. So sometimes the doctors, if it's

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Speaker 1: really low, will push and push for really high level supplementation.

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Speaker 1: But for certain people, if it's that low, sometimes you

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Speaker 1: will need to have an infusion to bring it back,

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

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

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

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

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

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

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

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Speaker 1: 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 inchullin levels from.

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Speaker 2: An HbA one C.

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Speaker 1: So that is basically a three month monitor of what

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Speaker 1: the glucose level of your cells have been doing. So

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Speaker 1: if that's high, even if it's not clinically elevated, but

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Speaker 1: just on the high side, that can be a sign

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Speaker 1: that perhaps the hormones in the background aren't working overly well.

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Speaker 2: Things like your insulin and your glucose.

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Speaker 1: So certainly if you're over forty, I would want a

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Speaker 1: HbA one C.

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Speaker 2: 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 fast in glucose can be a pretty

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Speaker 1: good monotage to make sure that the glucose levels are

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Speaker 1: under control. I'm seeing more and more people onlinely and

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Speaker 1: talk about ongoing blood glucose monitoring.

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Speaker 2: 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. You know,

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Speaker 1: Really monitoring blood glucose levels after an individual meal or

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Speaker 1: without having the knowledge to interpret it is overly helpful.

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Speaker 1: In my mind, I'm happy with a HbA one seed

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Speaker 1: with the GP if you're having a routine blood check,

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Speaker 1: and of course a thyroid Now most doctors who are

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Speaker 1: looking or working with women will do a thyroid level,

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Speaker 1: but some signs and symptoms that might be specifically worth

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Speaker 1: If you've lost a lot of weight or subsequently gained

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Speaker 1: a lot of weight, you're feeling cold, all the time,

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Speaker 1: you can't concentrate or focus. And again, if you've had

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Speaker 1: that history of thyroid issues, keep on top of it

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Speaker 1: because you want to keep those levels. And sometimes the

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

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

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Speaker 1: are 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 Iinzuxian infusions. Generally, what doctors recommend is it infusion

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Speaker 3: when your levels are so low, because it's actually really

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Speaker 3: really difficult and it takes a really long time to

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

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

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

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

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Speaker 3: There are you know, rissen benefits of both taking supplements

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

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

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

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

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

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Speaker 3: because fat soluble vitamins, which are vitamins A, D, E,

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Speaker 3: and K. Correct me if I'm wrong from my learning's

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Speaker 3: way back when at university days, AD in K are

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Speaker 3: fat soluble vitamins. They're absorbed better and easier 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 a 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 load, 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, it's 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 that 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: if you've got issues, or sugar levels if you've got issues.

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Speaker 3: But definitely I would say vitamin D iron and even

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Speaker 3: cholesterol for a lot of females, particularly if you've gained

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Speaker 3: weight or your goal is weight loss, if you're carrying

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Speaker 3: additional weight. Cholesterol is always a really nice one to

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Speaker 3: get checked as well.

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Speaker 1: It is, and they usually would do cholesterol and again

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Speaker 1: were looking at the overall pattern there. Just because one

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

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Speaker 1: overall profile is clinically out of whack, but certainly from

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Speaker 1: a dietary perspective, if you didn't have an overly elevated

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Speaker 1: LDL or total cholesterol, we could certainly instill some diet measures,

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Speaker 1: so that would be worth it. And I think for

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Speaker 1: my women who are in there sort of late thirties

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Speaker 1: mid forties, you certainly want a full hormone profile depending

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Speaker 1: on the time of your cycle, so the GP will

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Speaker 1: often suggest that, I think it's day two, your specific

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

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

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

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

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Speaker 1: 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 early forties, that's a lot of years to

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Speaker 1: have low estrogen levels, whereas if you can get through

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Speaker 1: to your late forties, You've got extra ten years, so

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

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

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

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Speaker 1: tell you how many gps we see who scan a

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

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

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

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

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

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Speaker 1: for that kind of more intense attention or a practitioner

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Speaker 1: who specializes, but when it comes to your health, it's

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

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

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

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Speaker 1: gpsa to we know that estrogen's quite.

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Speaker 2: Low and that would explain your fatigue.

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Speaker 1: So it's like interpretation and experience, and you certainly want

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Speaker 1: to be going to a GP who has an interest

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Speaker 1: in weight control, women's health and positive aging if possible,

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Speaker 1: as opposed to just a cookie cutter who's just making

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Speaker 1: sure there's nothing negative as opposed to looking at it

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Speaker 1: from what else can we do to optimize and maximize health?

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Speaker 3: Absolutely? All right, moving on to our supermarket product of

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Speaker 3: the week, Susie. So sometimes they're good, sometimes they're bad.

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Speaker 3: Sometimes they're just surprising, and this week I found a

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Speaker 3: surprising one at the supermarket. So it's the brand frou Pro,

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Speaker 3: which I think a lot of people will be familiar

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Speaker 3: with for their high protein type ice cream. I must

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Speaker 3: admit I'm not a fan of the ice cream, but

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Speaker 3: I did pick up these new high protein fried chicken

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Speaker 3: breast Philip's Southern Style in the freezer section the other

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Speaker 3: day and I thought, now that looks interesting. So it's

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Speaker 3: called FPFC. That's a mouthful, so I think it stands

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Speaker 3: of frou Pro fried chicken. So essentially it's like KFC, right,

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

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

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Speaker 3: got 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. So it's got eighty percent chicken

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Speaker 3: in it, which we like. If you're going to buy

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Speaker 3: a product like that, particularly like a chicken breast or

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Speaker 3: a chicken nugget, if it's like twenty thirty percent chicken, like,

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Speaker 3: what the heck is the rest of it? So I

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Speaker 3: like that it's a really high amount of chicken to

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Speaker 3: begin with. Then it's followed by cornola oil, egg white,

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Speaker 3: and father bean protein, which is boosting the overall protein profile.

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

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Speaker 3: chicken that it would need to have more protein in there,

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Speaker 3: So I've actually added egg whites and father bean protein

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Speaker 3: to boost the protein further. Then it's got this Southern

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

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

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

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

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Speaker 3: the proteins, some wheat starch, and some whey protein to

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

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

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Speaker 3: two of these Southern style fillips per pack. I think

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Speaker 3: you just baked them all. You whack them in the

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

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Speaker 3: put them, you know, into like a burger or something

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Speaker 3: like that. So essentially it's supposed to mimic like a

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Speaker 3: fried chicken burger from KFC or something like that. So

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Speaker 3: one filet eleven hundred and fifty kilodueles or about two

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Speaker 3: hundred and seventy five calories, forty one point four grams

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Speaker 3: of proteins or whopping protein. Hit. If you're a small female,

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Speaker 3: forty one grams of protein is excessive, Like you just

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Speaker 3: don't need that much. You could even have half of

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Speaker 3: that filet and just get twenty one grams of protein

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Speaker 3: in there, and that would still be more than ideal

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Speaker 3: for most small women. Put it that way. Fat wise,

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Speaker 3: we've got eleven point three grams of fat, with two

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Speaker 3: point one grams being saturated fat. Six grams of Carbohydrate's

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Speaker 3: a very low carbohydrate product, which you would expect being

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Speaker 3: a breaded chicken breast filet two point one grams of

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Speaker 3: sugars and three grams of dietary fibers. So actually a

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Speaker 3: little interesting that it's got a bit of dietary fiber

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Speaker 3: in there as well. So I must say I haven't

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Speaker 3: tried it. It looks very interesting, but if our listeners

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Speaker 3: would like to try, we'll put some photos up on

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Speaker 3: our Instagram page the Nutrition Couch podcast, and you guys

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Speaker 3: can let us know what you think. But I think,

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Speaker 3: you know, it's certainly a way where we could mimic

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Speaker 3: the CAFC chicken burger, but in a much healthier way.

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Speaker 3: At home, we could use half that filet. If we

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

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

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Speaker 3: burger bun load it up with extra salad, you know,

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Speaker 3: not drowned in mayonnaise or anything like that, and you'd

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Speaker 3: certainly have a far healthier sort of KFC fried chicken

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Speaker 3: burger option that you've made yourself at home. And I

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Speaker 3: 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 are 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, but then we also have to, you know,

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Speaker 1: try and get followers and support online and posts that

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Speaker 1: do well, and unfortunately, nothing does as well as cakes,

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Speaker 1: biscuits and muffins. So that's why we post quite a

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Speaker 1: lot of those, because yes, it does keep people engaged online.

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Speaker 1: So it's like we know we should eat it, but

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Speaker 1: we like to see it and think about eating it anyway.

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Speaker 1: So Leanne, you have got a nice balance there because

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Speaker 1: you've created some mini muffins that you've been making for

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Speaker 1: the kids, but they're also pretty good calorie wise for adults,

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Speaker 1: aren't they. So give us the basis of your raspberry

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Speaker 1: healthy muffin recipe you've been making for the girls, well

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Speaker 1: for me or I should say time.

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Speaker 3: Yet yeah, the 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 while

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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: little freezer bags and I freeze them, and then I

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

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Speaker 3: to give me a sort of like an afternoon tea snack.

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Speaker 3: That way, I don't have forty eight mini muffins hanging

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Speaker 3: around the kitchen because it's not gonna end well for anyone,

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Speaker 3: particularly myself on my postpartum fat lost journey. So reduce

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

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

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Speaker 3: 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 freezing 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 cheese

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

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Speaker 2: 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 cheese's 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 fool gream 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, mash them up, and two cups of fresh raspberries,

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

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

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Speaker 3: 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: it saying, Bob jruncle it's all done easy as will

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Speaker 3: pop it up on the Instagram. Think.

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Speaker 1: The thing about muffins is they can freeze quite well,

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Speaker 1: so you know, you can have one or two little ones,

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Speaker 1: you know, as part of a meal or a snack

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Speaker 1: and sort of get the most out of them, because

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Speaker 1: that's the other thing at the moment, isn't it. You

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Speaker 1: don't want to cook a whole batch and then they

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Speaker 1: go staale really quickly. But yeah, they do freeze pretty

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Speaker 1: well too, so they sound delicious and we will pop

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Speaker 1: that recipe up on our Instagram page. All right, Well,

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Speaker 1: that brings us the end of the Nutrition Couch for

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Speaker 1: another motivational Wednesday. If haven't done so, please keep telling

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Speaker 1: your friends about us so we can continue to grow

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Speaker 1: and our brand new snack Guide with all of our

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Speaker 1: top snacks for all food categories including low fodmats, gluten free,

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Speaker 1: plant based eating activity, and high protein snacks is available

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Speaker 1: on our website, the.

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Speaker 2: Nutritioncouch dot com.

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

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Speaker 2: Drop have a great week, Thanks listening,