1
00:00:00,760 --> 00:00:02,960
Speaker 1: What does a typical day of eating look like for you?

2
00:00:03,440 --> 00:00:05,640
Speaker 1: Do you have an early morning coffee and then morning

3
00:00:05,680 --> 00:00:09,000
Speaker 1: tea late morning, say ten thirty eleven. Do you find

4
00:00:09,000 --> 00:00:11,280
Speaker 1: that you are usually pretty hungry a couple of hours

5
00:00:11,280 --> 00:00:14,520
Speaker 1: after your breakfast. On today's episode of The Nutrition Couch,

6
00:00:14,560 --> 00:00:17,880
Speaker 1: we take a closer look at morning tea and ask

7
00:00:17,960 --> 00:00:20,640
Speaker 1: the question how many of us really need it?

8
00:00:21,079 --> 00:00:23,600
Speaker 2: Hi, I'm Susie Burrow and I'm Leanne Wood, and.

9
00:00:23,600 --> 00:00:26,320
Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast

10
00:00:26,320 --> 00:00:28,040
Speaker 1: that keeps you up to date with everything you need

11
00:00:28,080 --> 00:00:30,840
Speaker 1: to know in the world of nutrition, as well as

12
00:00:31,040 --> 00:00:34,599
Speaker 1: taking control of morning tea time. We're going to take

13
00:00:34,640 --> 00:00:38,320
Speaker 1: a look today at the three pm slump, why it happens,

14
00:00:38,400 --> 00:00:40,200
Speaker 1: and how you can make sure that it doesn't turn

15
00:00:40,240 --> 00:00:43,360
Speaker 1: into an eating frenzy. We're it's going to have a

16
00:00:43,400 --> 00:00:46,839
Speaker 1: really good look at process meats in the diet, particularly

17
00:00:46,880 --> 00:00:48,680
Speaker 1: going back to school, and a lot of us using

18
00:00:48,720 --> 00:00:51,919
Speaker 1: meats I cam and turkey in sandwiches, and perhaps why

19
00:00:52,040 --> 00:00:53,760
Speaker 1: we are not the biggest fans.

20
00:00:53,920 --> 00:00:54,840
Speaker 2: In our clinic notes.

21
00:00:54,920 --> 00:00:57,200
Speaker 1: We're going to talk about the importance of mixing things

22
00:00:57,280 --> 00:01:00,000
Speaker 1: up when it comes to metabolism, and we've had a lot,

23
00:01:00,000 --> 00:01:03,720
Speaker 1: a lot of questions about the new protein chips popping

24
00:01:03,760 --> 00:01:06,319
Speaker 1: up in the health food aisle and weather they are

25
00:01:06,440 --> 00:01:08,760
Speaker 1: a good snap choice. So to kick us off to

26
00:01:08,840 --> 00:01:11,280
Speaker 1: daily Anne, I know the answer to this, but I'll

27
00:01:11,360 --> 00:01:13,360
Speaker 1: lead in, do you eat morning tea?

28
00:01:14,480 --> 00:01:15,279
Speaker 2: Yeah? Daily?

29
00:01:15,760 --> 00:01:20,800
Speaker 3: I think I'm six for one, I'm exclusively breastfeeding, and

30
00:01:20,840 --> 00:01:23,680
Speaker 3: I exercise. I get, you know, ten thousand steps modnesdays,

31
00:01:23,720 --> 00:01:25,760
Speaker 3: coup of gym sessions a week. I generally would eat

32
00:01:25,760 --> 00:01:26,160
Speaker 3: morning tea.

33
00:01:26,240 --> 00:01:28,480
Speaker 2: Yeah. Really, I've never seen you eat morning tea.

34
00:01:28,680 --> 00:01:30,319
Speaker 3: I think because I'm just a little bit of a grazer.

35
00:01:30,400 --> 00:01:31,640
Speaker 3: Sometimes when you're around.

36
00:01:31,480 --> 00:01:33,760
Speaker 2: You, you do graze. Actually, like I say to you're hungry,

37
00:01:33,760 --> 00:01:35,320
Speaker 2: and you don't say to me, I've been eating more morning.

38
00:01:35,319 --> 00:01:37,600
Speaker 3: But I also think, like because you and me make

39
00:01:37,640 --> 00:01:39,640
Speaker 3: recipes when you come up, and so I'm always like

40
00:01:39,640 --> 00:01:41,039
Speaker 3: snacking on the recipes.

41
00:01:40,880 --> 00:01:43,520
Speaker 1: Trying true, And I think the nature when you've got

42
00:01:43,560 --> 00:01:46,080
Speaker 1: small kids around and they do tend to snack, you know,

43
00:01:46,120 --> 00:01:48,080
Speaker 1: you don't necessarily have time to sit and have a

44
00:01:48,680 --> 00:01:51,760
Speaker 1: set meal. I will say that I have a much

45
00:01:51,800 --> 00:01:55,240
Speaker 1: sort of more structured schedule and I don't eat morning tea.

46
00:01:55,360 --> 00:01:57,720
Speaker 1: And this is something that I'm discussing quite frequently with

47
00:01:57,760 --> 00:02:01,520
Speaker 1: my clients at the moment, because I have you know,

48
00:02:01,560 --> 00:02:03,400
Speaker 1: a lot of clients will sort of have a breakfast

49
00:02:03,520 --> 00:02:05,640
Speaker 1: or a coffee, and then they'll find themselves in that

50
00:02:05,800 --> 00:02:09,519
Speaker 1: what I call gray period at about eleven where they're

51
00:02:09,520 --> 00:02:12,320
Speaker 1: actually quite hungry, and then I'll see, you know, them

52
00:02:12,320 --> 00:02:16,760
Speaker 1: grabbing their yogurt, their fruit, and then lunch is pushed

53
00:02:16,800 --> 00:02:19,240
Speaker 1: way back until two or three in the afternoon. So

54
00:02:19,320 --> 00:02:21,160
Speaker 1: I wanted to just talk a little bit about the

55
00:02:21,200 --> 00:02:24,120
Speaker 1: signs that you may need morning tea and perhaps you

56
00:02:24,200 --> 00:02:26,200
Speaker 1: might be having it because it's a nice break at work,

57
00:02:26,240 --> 00:02:29,240
Speaker 1: which indeed, we all like a break at work, but whether.

58
00:02:29,000 --> 00:02:29,919
Speaker 2: You really need it.

59
00:02:30,040 --> 00:02:32,720
Speaker 1: So I would say, first of all, every single person

60
00:02:32,760 --> 00:02:33,160
Speaker 1: is different.

61
00:02:33,160 --> 00:02:35,920
Speaker 2: There's no rule with this, and it will largely.

62
00:02:35,560 --> 00:02:38,000
Speaker 1: Depend on how many calories you're burning, what stage of

63
00:02:38,040 --> 00:02:39,680
Speaker 1: life you're at, what your morning looks like.

64
00:02:40,000 --> 00:02:41,919
Speaker 2: So as a starting point, if you're up at five

65
00:02:42,000 --> 00:02:42,760
Speaker 2: six am, or.

66
00:02:42,800 --> 00:02:45,600
Speaker 1: My client's morning who was up at four, you know

67
00:02:45,680 --> 00:02:48,799
Speaker 1: you are absolutely going to be hungry sort of by

68
00:02:48,919 --> 00:02:51,880
Speaker 1: at least seven, if not earlier, and then three hours later,

69
00:02:51,919 --> 00:02:55,000
Speaker 1: so by ten probably you will need to eat. But

70
00:02:55,080 --> 00:02:56,720
Speaker 1: I would say that's only one or two of my

71
00:02:56,760 --> 00:02:59,560
Speaker 1: clients out of ten. In more cases than not, what

72
00:02:59,639 --> 00:03:01,760
Speaker 1: I find my clients are not having their first meal

73
00:03:01,800 --> 00:03:04,240
Speaker 1: until eight or nine. And if you don't eat your

74
00:03:04,240 --> 00:03:06,800
Speaker 1: breakfast until eight or nine, I would say most people

75
00:03:06,880 --> 00:03:10,680
Speaker 1: don't then need morning tea because really a well balanced

76
00:03:10,680 --> 00:03:12,839
Speaker 1: meal should last you three to four hours, which means

77
00:03:12,840 --> 00:03:15,040
Speaker 1: if you're eating at eight, you can easily should be

78
00:03:15,080 --> 00:03:17,639
Speaker 1: able to go to twelve and have your lunch. You're

79
00:03:17,760 --> 00:03:20,800
Speaker 1: always better to have a meal and a lunch meal

80
00:03:20,840 --> 00:03:22,919
Speaker 1: earlier then you are to have a late morning snack

81
00:03:22,960 --> 00:03:25,160
Speaker 1: and push lunch back. And that's because the body's program,

82
00:03:25,160 --> 00:03:28,040
Speaker 1: according to circadian rhythm, we burn more calories the first

83
00:03:28,040 --> 00:03:31,240
Speaker 1: half of the day, and also psychologically, when you actually

84
00:03:31,320 --> 00:03:35,160
Speaker 1: have a substantial meal, you register it as such and

85
00:03:35,200 --> 00:03:37,320
Speaker 1: then you tend to be more full and satisfied from it,

86
00:03:37,320 --> 00:03:40,040
Speaker 1: Whereas when you have a snack, which is often grabbing

87
00:03:40,160 --> 00:03:42,680
Speaker 1: little bits and pieces, it just might be coffee, sort

88
00:03:42,680 --> 00:03:46,960
Speaker 1: of halper meal, or some nuts and seeds or a yogurt.

89
00:03:47,200 --> 00:03:49,480
Speaker 1: Psychologically you don't even feel like you've eaten, so it

90
00:03:49,600 --> 00:03:51,840
Speaker 1: just tends to not give you that satisfaction and fullness

91
00:03:51,840 --> 00:03:54,640
Speaker 1: that we would ideally need from a balanced meal. Now,

92
00:03:54,760 --> 00:03:57,120
Speaker 1: the difference is, for example, you leanne you know you're tall,

93
00:03:57,280 --> 00:03:59,720
Speaker 1: you're up to and CrossFit at certain points in time.

94
00:04:00,080 --> 00:04:01,840
Speaker 1: If you've eaten at eight and then you're starving, you

95
00:04:01,880 --> 00:04:04,320
Speaker 1: get at ten and sit down and have yoget with

96
00:04:04,320 --> 00:04:07,400
Speaker 1: a bit of granola and fruits. I'm happy with that

97
00:04:07,440 --> 00:04:10,240
Speaker 1: because it's genuine hunger. But my argument here today is

98
00:04:10,240 --> 00:04:12,840
Speaker 1: that a lot of times, particularly for those in an

99
00:04:12,880 --> 00:04:16,520
Speaker 1: office job, it's not genuine hunger. It's more an opportunity

100
00:04:16,600 --> 00:04:18,520
Speaker 1: and a time to eat, and we think, oh, that's good,

101
00:04:18,520 --> 00:04:20,960
Speaker 1: I can have a meal and it has I want

102
00:04:20,960 --> 00:04:22,279
Speaker 1: you to think of it in terms of is it

103
00:04:22,360 --> 00:04:26,000
Speaker 1: disrupting your lunch timing and your meal balance and basically

104
00:04:26,040 --> 00:04:28,360
Speaker 1: shifting your calories towards the second half of the day.

105
00:04:29,279 --> 00:04:30,640
Speaker 3: I think it's a fair point, and like you said,

106
00:04:30,640 --> 00:04:33,600
Speaker 3: there's no right or wrong, and I certainly have I'm

107
00:04:33,680 --> 00:04:35,440
Speaker 3: going to say fifty fifty to fifty percent of my

108
00:04:35,480 --> 00:04:38,040
Speaker 3: clients genuinely have a need morning tea, and the other

109
00:04:38,080 --> 00:04:40,240
Speaker 3: fifty percent are like, I'm fine, I'm not hungry. I'm

110
00:04:40,279 --> 00:04:42,400
Speaker 3: able to cruise through to lunch. But I really do

111
00:04:42,440 --> 00:04:44,280
Speaker 3: think It starts with the time that you wake up,

112
00:04:44,360 --> 00:04:46,160
Speaker 3: like you. I've got some clients who are up at

113
00:04:46,400 --> 00:04:49,279
Speaker 3: four four thirty myself, sometimes I don't choose to be,

114
00:04:49,360 --> 00:04:51,640
Speaker 3: but my children need me to be up at that hour,

115
00:04:51,720 --> 00:04:53,159
Speaker 3: so it is what it is. And other days, if

116
00:04:53,200 --> 00:04:56,279
Speaker 3: I'm lucky, I might get a quote unquote sleep until six.

117
00:04:56,120 --> 00:04:57,320
Speaker 2: Am if I'm lucky.

118
00:04:57,600 --> 00:04:59,280
Speaker 3: And so I think it really depends on what time

119
00:04:59,320 --> 00:05:01,800
Speaker 3: you up, compre when you first have your breakfast, and

120
00:05:01,839 --> 00:05:03,799
Speaker 3: then you know, if you're having breakfast at six am,

121
00:05:03,839 --> 00:05:05,560
Speaker 3: if you're trying to then get through to lunch at

122
00:05:05,560 --> 00:05:09,320
Speaker 3: twelve or one pm, most people, myself and Susie included,

123
00:05:09,360 --> 00:05:11,200
Speaker 3: are going to need something as a bit of a

124
00:05:11,240 --> 00:05:13,200
Speaker 3: mid morning top me up because it is just such

125
00:05:13,240 --> 00:05:16,040
Speaker 3: a long stretch between times. But if you're someone who

126
00:05:16,040 --> 00:05:18,080
Speaker 3: wakes up at say six or seven, you might pot

127
00:05:18,080 --> 00:05:20,120
Speaker 3: around the house, go for a big walk, comeback, and

128
00:05:20,160 --> 00:05:22,719
Speaker 3: you're not having breakfast till about eight or nine am,

129
00:05:23,000 --> 00:05:24,440
Speaker 3: And then if you're going to have an early lunch

130
00:05:24,440 --> 00:05:27,719
Speaker 3: around eleven thirty twelve, you probably can get through to

131
00:05:27,800 --> 00:05:31,120
Speaker 3: lunch without anything. So I think it's really just asking yourself,

132
00:05:31,160 --> 00:05:33,880
Speaker 3: like how active am I am? I up really early

133
00:05:33,920 --> 00:05:36,440
Speaker 3: compared to you know, some other people, and if you are,

134
00:05:36,480 --> 00:05:38,039
Speaker 3: you probably are going to need a little something in

135
00:05:38,080 --> 00:05:41,280
Speaker 3: the middle. But it's about asking yourself if you're genuinely hungry.

136
00:05:41,400 --> 00:05:43,599
Speaker 3: I don't have a problem with my clients having, you know,

137
00:05:43,600 --> 00:05:45,799
Speaker 3: a coffee in the morning, a coffee at the morning,

138
00:05:45,800 --> 00:05:47,680
Speaker 3: tea break plus a snack as well. I know a

139
00:05:47,680 --> 00:05:49,240
Speaker 3: lot of people say, you know, coffee is a snack,

140
00:05:49,279 --> 00:05:51,080
Speaker 3: so it's only one or the other. But I think

141
00:05:51,080 --> 00:05:53,520
Speaker 3: it does again come down to genuine hunger and how

142
00:05:53,560 --> 00:05:55,880
Speaker 3: you have that coffee right along, black with a dash

143
00:05:55,920 --> 00:05:58,679
Speaker 3: of skim milk is very different to a large flat

144
00:05:58,680 --> 00:06:01,040
Speaker 3: white on full cream milk with a sugars added. One

145
00:06:01,080 --> 00:06:03,679
Speaker 3: has a lot more calories and the other one's basically

146
00:06:03,720 --> 00:06:05,400
Speaker 3: next to nothing. So I think it depends on how

147
00:06:05,440 --> 00:06:08,159
Speaker 3: you drink your coffee, what size, and then also what

148
00:06:08,200 --> 00:06:10,119
Speaker 3: you're going to pair it with if you do choose

149
00:06:10,160 --> 00:06:12,320
Speaker 3: to have something. But like a lot of people, I

150
00:06:12,360 --> 00:06:16,479
Speaker 3: think sometimes that morning tea can be more out of routine,

151
00:06:16,520 --> 00:06:18,760
Speaker 3: in habit or because everybody else is doing it. Say

152
00:06:18,760 --> 00:06:20,800
Speaker 3: you're in a workplace and you know somebody does the

153
00:06:20,839 --> 00:06:23,440
Speaker 3: coffee run every single morning, so you're drinking the coffee

154
00:06:23,560 --> 00:06:25,840
Speaker 3: without even really thinking about am I hungry?

155
00:06:25,880 --> 00:06:26,560
Speaker 2: Do I need it?

156
00:06:26,920 --> 00:06:29,080
Speaker 3: Or you're having a biscuit with everybody, or a croissant

157
00:06:29,120 --> 00:06:31,080
Speaker 3: or a pastry or something like that because they're in

158
00:06:31,120 --> 00:06:34,159
Speaker 3: the office, everybody else is having them. Somebody's bakes and brownies,

159
00:06:34,200 --> 00:06:36,440
Speaker 3: and everyone's having their coffee and brownie at morning tea.

160
00:06:36,520 --> 00:06:39,119
Speaker 3: So rather than eating out of habit or auto cue,

161
00:06:39,120 --> 00:06:42,000
Speaker 3: we really encourage our listeners to take a step back,

162
00:06:42,120 --> 00:06:45,039
Speaker 3: identify is this true hunger? Is it coffee enough? Do

163
00:06:45,120 --> 00:06:47,120
Speaker 3: I need to pair that or add something else on?

164
00:06:47,520 --> 00:06:49,320
Speaker 3: Or am I able to actually get through to sort

165
00:06:49,320 --> 00:06:51,480
Speaker 3: of an earlier lunch, because you're always going to get

166
00:06:51,520 --> 00:06:55,000
Speaker 3: better nutrition from a properly balanced meal than you would

167
00:06:55,000 --> 00:06:57,359
Speaker 3: ever do from taking in a couple of snacks. And

168
00:06:57,640 --> 00:06:59,279
Speaker 3: you know, I did say like, I don't tend to

169
00:06:59,320 --> 00:07:01,440
Speaker 3: graze this thatch sometimes in Susi's here, I am a

170
00:07:01,440 --> 00:07:03,360
Speaker 3: bit of a grazer because we are cooking, were baking,

171
00:07:03,360 --> 00:07:05,480
Speaker 3: we're testing recipes, and you know, I am kind of

172
00:07:05,520 --> 00:07:07,839
Speaker 3: picking and grazing at things. But I generally will have

173
00:07:07,920 --> 00:07:10,480
Speaker 3: a structured breakfast in the morning, a little something before

174
00:07:10,480 --> 00:07:12,040
Speaker 3: I got a gym. Then I'll hit the gym. Then

175
00:07:12,040 --> 00:07:14,200
Speaker 3: I'll come back and have a structured breakfast, and then

176
00:07:14,240 --> 00:07:16,840
Speaker 3: I'll probably have a bit of a morning tea around

177
00:07:17,880 --> 00:07:20,760
Speaker 3: generally around between ten to eleven, and then if I

178
00:07:20,840 --> 00:07:22,280
Speaker 3: have that, then I'll have a bit of a later

179
00:07:22,360 --> 00:07:24,440
Speaker 3: lunch around one or two, depending on my client load

180
00:07:24,480 --> 00:07:26,280
Speaker 3: for the day. If not, if I don't have a

181
00:07:26,320 --> 00:07:27,840
Speaker 3: morning tea and I get busy and I know I've

182
00:07:27,880 --> 00:07:30,360
Speaker 3: got clients to say twelve one and two o'clock, what

183
00:07:30,400 --> 00:07:32,120
Speaker 3: I'll do is I have my lunch early at about

184
00:07:32,160 --> 00:07:34,320
Speaker 3: eleven o'clock, and then some days I might have one

185
00:07:34,400 --> 00:07:36,600
Speaker 3: or two afternoon tea snacks to get me through to dinner.

186
00:07:36,720 --> 00:07:38,920
Speaker 3: So I think it really depends on what you're doing

187
00:07:38,960 --> 00:07:41,120
Speaker 3: throughout the day. But the one thing I really encourage

188
00:07:41,120 --> 00:07:43,760
Speaker 3: my clients to do is listen to their hunger more

189
00:07:43,800 --> 00:07:46,200
Speaker 3: than listen to their day, because I think a lot

190
00:07:46,200 --> 00:07:48,200
Speaker 3: of times we're eating breakfast, lunch, and dinner at the

191
00:07:48,280 --> 00:07:50,480
Speaker 3: same time every day. I'm having morning tea the same

192
00:07:50,520 --> 00:07:52,440
Speaker 3: time every day, We're having afternoon tea the same time

193
00:07:52,480 --> 00:07:55,120
Speaker 3: every day, and we don't do the same things every day,

194
00:07:55,160 --> 00:07:57,800
Speaker 3: so we shouldn't really be eating on the clock. I'd

195
00:07:57,880 --> 00:08:00,560
Speaker 3: much prefer my clients to be listening, looking at their

196
00:08:00,600 --> 00:08:03,560
Speaker 3: calendar and thinking, right, well, I've got a big meeting

197
00:08:03,600 --> 00:08:06,640
Speaker 3: scheduled between eleven and two PM. What am I going

198
00:08:06,680 --> 00:08:08,800
Speaker 3: to do about that? It's scheduled right over lunchtime. Am

199
00:08:08,840 --> 00:08:10,600
Speaker 3: I going to eat the catered lunch provided? And am

200
00:08:10,600 --> 00:08:12,160
Speaker 3: I going to have a little something before the meeting?

201
00:08:12,160 --> 00:08:13,680
Speaker 3: Am I going to try and hold off till after

202
00:08:13,760 --> 00:08:15,720
Speaker 3: the meeting? Then if I'm starving? Am I going to

203
00:08:15,720 --> 00:08:18,080
Speaker 3: be tempted by the cookies during the meeting. I like

204
00:08:18,120 --> 00:08:20,320
Speaker 3: my clients to actually plan out their day a little bit,

205
00:08:20,320 --> 00:08:22,760
Speaker 3: look at their calendar and think, right, I'm going to

206
00:08:22,800 --> 00:08:25,520
Speaker 3: try and wait until I'm genuinely hungry. But having said that,

207
00:08:25,560 --> 00:08:27,600
Speaker 3: if I've got a meeting that's going to be across

208
00:08:27,600 --> 00:08:30,000
Speaker 3: three hours over lunchtime, I'm going to need to think

209
00:08:30,000 --> 00:08:33,000
Speaker 3: strategically about what I do. So there's no right or

210
00:08:33,080 --> 00:08:35,240
Speaker 3: wrong with morning tea, But it really does come down

211
00:08:35,280 --> 00:08:37,880
Speaker 3: to do you need it? Are you actually hungry? How

212
00:08:38,000 --> 00:08:40,680
Speaker 3: much activity are you doing? And what time did you

213
00:08:40,720 --> 00:08:43,000
Speaker 3: wake up and what time did you have breakfast are

214
00:08:43,000 --> 00:08:45,480
Speaker 3: probably the biggest couple of things to consider when it

215
00:08:45,520 --> 00:08:48,240
Speaker 3: comes to that kind of mid morning snack, and.

216
00:08:48,200 --> 00:08:51,480
Speaker 1: I think for those one of the biggest trickiest things

217
00:08:51,520 --> 00:08:53,600
Speaker 1: to navigate is when other people are eating. You know,

218
00:08:53,679 --> 00:08:56,120
Speaker 1: we know from research that the biggest predictor one of

219
00:08:56,120 --> 00:08:58,480
Speaker 1: the biggest predictors of food consumption patterns is when other

220
00:08:58,480 --> 00:09:01,880
Speaker 1: people are eating. An environment where the office stops for

221
00:09:01,960 --> 00:09:03,920
Speaker 1: morning tea and it's quite routine for everyone to go

222
00:09:03,960 --> 00:09:06,920
Speaker 1: and get a coffee or visit the cafe downstairs, it

223
00:09:06,920 --> 00:09:08,280
Speaker 1: can be really tricky to navigate.

224
00:09:08,400 --> 00:09:09,840
Speaker 2: So there's a couple of options.

225
00:09:09,920 --> 00:09:12,120
Speaker 1: Even if you're genuinely not hungry and no you don't

226
00:09:12,120 --> 00:09:13,840
Speaker 1: need morning tea and are going to have lunch within

227
00:09:13,880 --> 00:09:16,600
Speaker 1: an hour or two, but basically want to eat something.

228
00:09:16,880 --> 00:09:18,400
Speaker 2: You know, you can have a piccolo coffee.

229
00:09:18,440 --> 00:09:20,600
Speaker 1: You could have just a plain tea, you know, because

230
00:09:20,640 --> 00:09:22,880
Speaker 1: it's often that ritual of grabbing something or having something

231
00:09:22,920 --> 00:09:25,040
Speaker 1: in your hand rather than needing it, or even just

232
00:09:25,080 --> 00:09:27,400
Speaker 1: snacking on a pundred of berries. You know, they're so

233
00:09:27,480 --> 00:09:29,520
Speaker 1: good for us, they're pretty low in calories, you're getting

234
00:09:29,520 --> 00:09:31,440
Speaker 1: a lot of fiber. So it doesn't mean you can

235
00:09:31,480 --> 00:09:33,640
Speaker 1: have nothing. It's just means sometimes if you know you're

236
00:09:33,640 --> 00:09:36,400
Speaker 1: actually not hungry for food, just having something small to

237
00:09:36,440 --> 00:09:37,160
Speaker 1: mix in or have.

238
00:09:37,080 --> 00:09:38,680
Speaker 2: A little break from the computer. And there are a

239
00:09:38,679 --> 00:09:40,240
Speaker 2: few little options that won't hurt.

240
00:09:40,559 --> 00:09:42,360
Speaker 1: We still get some nutrition from them, and it means

241
00:09:42,400 --> 00:09:44,440
Speaker 1: you're not taking in a significant number of calories, but

242
00:09:44,520 --> 00:09:47,760
Speaker 1: still taking a break perhaps, and that can work pretty.

243
00:09:47,440 --> 00:09:49,640
Speaker 2: Well too, So low calorie options that you can sort

244
00:09:49,679 --> 00:09:52,040
Speaker 2: of be still in the group with. So yeah, I

245
00:09:52,040 --> 00:09:53,360
Speaker 2: think it's an interesting discussion.

246
00:09:53,400 --> 00:09:55,240
Speaker 1: And as a general of thumb, I think if it's

247
00:09:55,240 --> 00:09:57,560
Speaker 1: getting to eleven eleven thirty, most of us are actually

248
00:09:57,559 --> 00:10:00,280
Speaker 1: better to have lunch and then just make sure and

249
00:10:00,360 --> 00:10:03,679
Speaker 1: described that you're actually in touch with your appetite and

250
00:10:03,720 --> 00:10:05,840
Speaker 1: writing off that rather than auto Q in terms of

251
00:10:05,840 --> 00:10:07,559
Speaker 1: its morning tea time. And I'm gonna have fruit and

252
00:10:07,600 --> 00:10:11,320
Speaker 1: yogat because that's what I think is healthy. Well, the

253
00:10:11,400 --> 00:10:13,920
Speaker 1: next segment is really interesting one because it's a bit

254
00:10:13,920 --> 00:10:18,000
Speaker 1: of a controversial topic in nutrition in general. And I

255
00:10:18,200 --> 00:10:21,400
Speaker 1: a good friend of mine who works in food manufacturing,

256
00:10:21,440 --> 00:10:23,560
Speaker 1: had said to me that there'd been a huge increase

257
00:10:23,720 --> 00:10:27,720
Speaker 1: in sales of processed meat snacks, and I had noticed

258
00:10:27,720 --> 00:10:32,120
Speaker 1: myself that the sections in supermarkets with crackers and meat

259
00:10:32,160 --> 00:10:35,760
Speaker 1: snacks have increased significantly. So I'm talking things like rather

260
00:10:35,800 --> 00:10:38,160
Speaker 1: than just cheese and crackers, they're actually processed meat, so

261
00:10:38,200 --> 00:10:41,640
Speaker 1: things like rounds of turkey or ham or sosalami packaged

262
00:10:41,640 --> 00:10:43,360
Speaker 1: and marketed as children's.

263
00:10:42,880 --> 00:10:44,360
Speaker 2: Snacks for the lunch box.

264
00:10:44,800 --> 00:10:46,839
Speaker 1: You may have also noticed there's a number of dried

265
00:10:47,040 --> 00:10:49,040
Speaker 1: kind of meat snacks. There's jerky, but then there's also

266
00:10:49,120 --> 00:10:52,160
Speaker 1: like twiggy they called twiggy sticks that look salami sticks

267
00:10:52,200 --> 00:10:52,800
Speaker 1: or twiggy sticks.

268
00:10:52,840 --> 00:10:53,280
Speaker 2: Yeah, I think so.

269
00:10:53,600 --> 00:10:55,920
Speaker 1: Yeah, Like they're also like in the chip and music

270
00:10:55,920 --> 00:10:57,880
Speaker 1: bar section that you can grab a stool lunches.

271
00:10:57,880 --> 00:11:00,560
Speaker 2: And I think it can be really confusing because.

272
00:11:00,320 --> 00:11:02,760
Speaker 1: We're taught on one hand, and indeed on the podcast

273
00:11:02,720 --> 00:11:05,040
Speaker 1: stand and I regularly talk about how important protein is.

274
00:11:05,440 --> 00:11:07,160
Speaker 1: So you think, as a parent, perhaps you're doing the

275
00:11:07,200 --> 00:11:10,240
Speaker 1: right thing, but actually we do need to be careful

276
00:11:10,240 --> 00:11:11,120
Speaker 1: with process meat.

277
00:11:11,320 --> 00:11:12,520
Speaker 2: And it's back to school time.

278
00:11:12,600 --> 00:11:15,040
Speaker 1: A lot of us are packing lunches and perhaps using

279
00:11:15,080 --> 00:11:17,240
Speaker 1: things like ham and turkey, which you get are heavily

280
00:11:17,280 --> 00:11:20,079
Speaker 1: marketed for the back to school time, and I thought

281
00:11:20,080 --> 00:11:22,160
Speaker 1: we actually, I think we've ever really talked about it,

282
00:11:22,240 --> 00:11:26,120
Speaker 1: so it's time Leanne to have a talk about ham.

283
00:11:26,679 --> 00:11:29,360
Speaker 3: And I think that we have covered the evidence around

284
00:11:29,520 --> 00:11:32,320
Speaker 3: process red meats, and for anyone whom perhaps hasn't heard

285
00:11:32,320 --> 00:11:36,600
Speaker 3: that episode, there is very clear research from the World

286
00:11:36,679 --> 00:11:41,200
Speaker 3: Health Organization, from numerous nutrition and health organizations, in cancer

287
00:11:41,200 --> 00:11:46,160
Speaker 3: associations around the world that regularly eating processed meat basically

288
00:11:46,280 --> 00:11:49,040
Speaker 3: leads to colorrectal cancer. There is very clear and very

289
00:11:49,080 --> 00:11:51,520
Speaker 3: strong evidence for that. Now, is that to say, if

290
00:11:51,559 --> 00:11:54,200
Speaker 3: you put some salami on your pizza a couple of

291
00:11:54,240 --> 00:11:55,560
Speaker 3: times a month, are you going to.

292
00:11:55,520 --> 00:11:56,640
Speaker 2: Get colorrectal cancer?

293
00:11:56,679 --> 00:11:59,960
Speaker 3: It's not like it's one causes the other, but over time,

294
00:12:00,280 --> 00:12:02,800
Speaker 3: the more you eat and the more regularly you eat

295
00:12:02,840 --> 00:12:05,560
Speaker 3: these processed red meats, And what kind of is considered

296
00:12:05,600 --> 00:12:08,640
Speaker 3: under that banner is things like salami and ham and

297
00:12:08,720 --> 00:12:12,640
Speaker 3: bacon and you know, frankfurts and cabanas and anything you

298
00:12:12,720 --> 00:12:14,439
Speaker 3: might put on kind of like a cheese platter or

299
00:12:14,440 --> 00:12:17,480
Speaker 3: a pizza for example. So I myself, I'll be completely honest.

300
00:12:17,559 --> 00:12:19,280
Speaker 3: I do use a little bit of salami or ham

301
00:12:19,280 --> 00:12:22,000
Speaker 3: on a pizza, But how often do I have a pizza?

302
00:12:22,679 --> 00:12:25,360
Speaker 3: Once or twice a month max. And that is the

303
00:12:25,400 --> 00:12:27,439
Speaker 3: only time that I will use something like that because

304
00:12:27,440 --> 00:12:30,000
Speaker 3: I do generally enjoy it. I do like having that,

305
00:12:30,200 --> 00:12:32,000
Speaker 3: but also I don't use a lot of it on

306
00:12:32,080 --> 00:12:34,440
Speaker 3: pizzas either. I just use a small amount really for

307
00:12:34,480 --> 00:12:37,520
Speaker 3: the flavor, and that's about it. So it's about the

308
00:12:37,640 --> 00:12:40,440
Speaker 3: frequency and how often that you're having it, not just

309
00:12:40,440 --> 00:12:41,640
Speaker 3: that you're going to have it as a one off

310
00:12:41,640 --> 00:12:43,920
Speaker 3: and it's going to cause this, you know, horrible cancer.

311
00:12:43,960 --> 00:12:46,199
Speaker 3: So we need to be clear that there's very strong

312
00:12:46,200 --> 00:12:48,880
Speaker 3: evidence for this, but it is around the frequency and

313
00:12:48,920 --> 00:12:52,480
Speaker 3: the amount. Now, there was also an association found, so

314
00:12:52,520 --> 00:12:55,040
Speaker 3: we know that process red meats increase your chances or

315
00:12:55,160 --> 00:12:57,960
Speaker 3: likelihood of getting colorectal cancer. And there was also an

316
00:12:57,960 --> 00:13:01,280
Speaker 3: association with that research that looked at an association with

317
00:13:01,320 --> 00:13:05,520
Speaker 3: stomach cancer as well, but the evidence was still not conclusive.

318
00:13:05,720 --> 00:13:08,680
Speaker 3: So it does tend to increase your risk of some

319
00:13:08,840 --> 00:13:11,240
Speaker 3: you know, I would even got to say many cancers,

320
00:13:11,320 --> 00:13:13,760
Speaker 3: but we do know with colorectal cancer it's very clear.

321
00:13:13,800 --> 00:13:16,400
Speaker 3: So if you have a family history of colorectal cancer,

322
00:13:16,679 --> 00:13:19,800
Speaker 3: it's something that I would be being very very careful of. Now,

323
00:13:19,840 --> 00:13:22,080
Speaker 3: the thing is a lot of us associate these process

324
00:13:22,160 --> 00:13:24,520
Speaker 3: red meats with red meat. So I should stop saying

325
00:13:24,520 --> 00:13:27,520
Speaker 3: process red meats and just saying process meats in general, right,

326
00:13:27,760 --> 00:13:30,760
Speaker 3: because although, like I said, it's the bacon, the kbana,

327
00:13:30,840 --> 00:13:34,560
Speaker 3: the salami, the sausages, sometimes the chicken and turkey falls

328
00:13:34,559 --> 00:13:36,760
Speaker 3: into that category as well. And one of my clients

329
00:13:36,760 --> 00:13:38,679
Speaker 3: messaged me during the week, Susie, and she says, Hey,

330
00:13:38,720 --> 00:13:40,600
Speaker 3: I've got this in my freezer, can I use it up.

331
00:13:40,760 --> 00:13:42,280
Speaker 3: It just says that I think it was like ninety

332
00:13:42,320 --> 00:13:45,880
Speaker 3: five percent organic chicken with some flavors and that sort

333
00:13:45,920 --> 00:13:46,199
Speaker 3: of thing.

334
00:13:46,200 --> 00:13:46,800
Speaker 2: And I said to.

335
00:13:46,760 --> 00:13:50,400
Speaker 3: Her, although it looks like normal chicken, right like it

336
00:13:51,240 --> 00:13:54,160
Speaker 3: reads like normal chicken on the label, it's actually still

337
00:13:54,360 --> 00:13:58,640
Speaker 3: considered a process meat because there are added preservatives in that.

338
00:13:58,840 --> 00:14:01,600
Speaker 3: So chicken and turkey, the kind of stuff that you'll

339
00:14:01,600 --> 00:14:04,000
Speaker 3: find in the deli section that sliced it's ready to

340
00:14:04,040 --> 00:14:07,640
Speaker 3: go for lunchboxes, that often falls under the same category

341
00:14:07,720 --> 00:14:10,920
Speaker 3: as process red meats because when we're doing things to

342
00:14:11,120 --> 00:14:14,880
Speaker 3: preserve them that generally then you know we're adding things

343
00:14:14,920 --> 00:14:17,680
Speaker 3: like extra salt, to nitrates and preservatives into that that

344
00:14:17,800 --> 00:14:20,480
Speaker 3: will still fall under the banner of eating processed meats

345
00:14:20,520 --> 00:14:22,400
Speaker 3: as well. So you just need to be careful of

346
00:14:22,440 --> 00:14:24,840
Speaker 3: pretty much any kind of meats that you're buying from

347
00:14:24,840 --> 00:14:27,560
Speaker 3: that deli section or that sliced in that Yeah, the

348
00:14:27,640 --> 00:14:29,560
Speaker 3: slice meats kind of section where the ham and the

349
00:14:29,560 --> 00:14:31,840
Speaker 3: salami and the turkey are found. You just need to

350
00:14:31,880 --> 00:14:33,520
Speaker 3: be really careful and have a good read of the

351
00:14:33,680 --> 00:14:36,360
Speaker 3: ingredient list. But I would say generally, Susie, would you

352
00:14:36,400 --> 00:14:38,480
Speaker 3: agree that most of the meats found in that section,

353
00:14:38,520 --> 00:14:42,120
Speaker 3: whether it's chicken, turkey, ham, salami, are considered under this

354
00:14:42,240 --> 00:14:45,160
Speaker 3: process meat banner one hundred percent.

355
00:14:45,320 --> 00:14:48,960
Speaker 1: So the first issue is that, certainly from a health perspective,

356
00:14:49,920 --> 00:14:55,840
Speaker 1: they have some concerns around their relationship to digestive track cancers,

357
00:14:55,880 --> 00:14:58,480
Speaker 1: and certainly we've seen this dramatic increase in those types

358
00:14:58,480 --> 00:15:02,000
Speaker 1: of cancer basically change the bow lining and.

359
00:15:02,040 --> 00:15:03,640
Speaker 2: Leave you more susceptible to those.

360
00:15:04,200 --> 00:15:07,080
Speaker 1: But nutritionally, the issue is that they're still processed. So

361
00:15:07,160 --> 00:15:10,040
Speaker 1: when we talk about protein and particularly adding it to

362
00:15:10,120 --> 00:15:12,800
Speaker 1: lunches and lunch boxes, you know, we're sort of working

363
00:15:12,800 --> 00:15:15,360
Speaker 1: out how much you need, like adults twenty to thirty grams,

364
00:15:15,440 --> 00:15:18,160
Speaker 1: kids at least ten. Now, the issue is that process

365
00:15:18,280 --> 00:15:21,040
Speaker 1: meat like ham, you need so much of it to

366
00:15:21,080 --> 00:15:23,840
Speaker 1: get the equivalent amount of protein, Like you need almost

367
00:15:23,880 --> 00:15:26,280
Speaker 1: one hundred grams of ham, which is often the entire

368
00:15:26,360 --> 00:15:29,640
Speaker 1: one of those packets to get even close, and it's

369
00:15:29,640 --> 00:15:32,320
Speaker 1: still lower because those meats are processed with more water

370
00:15:32,360 --> 00:15:33,360
Speaker 1: and fillings.

371
00:15:33,000 --> 00:15:33,600
Speaker 3: Kind of added.

372
00:15:33,720 --> 00:15:36,440
Speaker 1: So I think about one hundred grams of ham has

373
00:15:36,480 --> 00:15:39,840
Speaker 1: got about sixteen grams of protein. Now, to be loading

374
00:15:39,880 --> 00:15:42,160
Speaker 1: that much process meat, there's a number of negatives.

375
00:15:42,200 --> 00:15:43,480
Speaker 2: You know, it's adding salt to the diet.

376
00:15:43,480 --> 00:15:45,480
Speaker 1: We shouldn't be eating processed meats more than once or

377
00:15:45,520 --> 00:15:48,800
Speaker 1: twice a week, so including them every day on sandwiches

378
00:15:49,080 --> 00:15:50,920
Speaker 1: is not the best choice. You know, you're a million

379
00:15:50,920 --> 00:15:54,320
Speaker 1: times better to have things like tuna or tin fish

380
00:15:54,480 --> 00:15:58,160
Speaker 1: or leftover chicken breast. So I think there's an issue

381
00:15:58,160 --> 00:16:01,280
Speaker 1: because it's often considered a cheap choice for families to

382
00:16:01,400 --> 00:16:04,960
Speaker 1: grab the shaved ham or turkey perkilo, But ultimately you're

383
00:16:05,080 --> 00:16:07,320
Speaker 1: basically getting a lot of processed food that we shouldn't

384
00:16:07,360 --> 00:16:10,680
Speaker 1: be recommending in terms of the quality of food. So

385
00:16:10,920 --> 00:16:12,640
Speaker 1: I think a lot of people don't realize that in

386
00:16:12,680 --> 00:16:15,680
Speaker 1: the sense, if it's chicken, it's just lower in overall.

387
00:16:15,720 --> 00:16:19,760
Speaker 1: And I think the issue fundamentally with promoting more snack

388
00:16:19,760 --> 00:16:22,200
Speaker 1: food with processed meat is that you know, kids can

389
00:16:22,240 --> 00:16:24,680
Speaker 1: be having that kind of food every day. It's actually

390
00:16:24,800 --> 00:16:28,560
Speaker 1: very expensive. People would say it's cheaper than say chicken breast,

391
00:16:28,560 --> 00:16:31,080
Speaker 1: Well not really perkilo when you look at amount.

392
00:16:31,280 --> 00:16:33,680
Speaker 2: So I am a parent. At times I might use

393
00:16:33,720 --> 00:16:34,840
Speaker 2: hamd but I really try and.

394
00:16:34,960 --> 00:16:38,600
Speaker 1: Instead cook extra lean sausage is still a process meat,

395
00:16:38,640 --> 00:16:42,920
Speaker 1: but cook leans the lean sausages or chicken.

396
00:16:42,640 --> 00:16:44,640
Speaker 2: Breast extra and add some chitzel in there.

397
00:16:44,760 --> 00:16:48,360
Speaker 1: As opposed to using processed meat too frequently in the

398
00:16:48,400 --> 00:16:49,359
Speaker 1: kid's lunchboxes.

399
00:16:49,400 --> 00:16:52,760
Speaker 2: And I'm a hard null on the process meat snacks.

400
00:16:53,200 --> 00:16:55,600
Speaker 1: I think that is like if you get a rice pack,

401
00:16:55,760 --> 00:16:59,000
Speaker 1: a rice cracker snack that's got rounds of chicken meat,

402
00:16:59,080 --> 00:17:02,360
Speaker 1: process chicken meat, cheese, and rice cracker, there's so much.

403
00:17:02,240 --> 00:17:03,240
Speaker 2: Processed food there.

404
00:17:03,480 --> 00:17:06,000
Speaker 1: Sure there's a little bit of protein, but it's not

405
00:17:06,080 --> 00:17:07,800
Speaker 1: good for us to be having that processed food, and

406
00:17:07,800 --> 00:17:09,679
Speaker 1: it's certainly not good for the kids. So I'm a

407
00:17:09,680 --> 00:17:12,240
Speaker 1: big no on those, particularly when you see it with

408
00:17:12,440 --> 00:17:15,280
Speaker 1: say process biscuits like shapes. I just think, what is

409
00:17:15,320 --> 00:17:17,920
Speaker 1: going on in the supermarket that they've snuck in as

410
00:17:17,920 --> 00:17:20,560
Speaker 1: a healthier snack food. Well, that's just not the case.

411
00:17:21,000 --> 00:17:21,159
Speaker 2: You know.

412
00:17:21,240 --> 00:17:23,800
Speaker 1: If I'm talking protein in school lunchboxes, I would much

413
00:17:23,800 --> 00:17:27,720
Speaker 1: prefer dairy so yogurt or cheese. Then I ever would

414
00:17:27,800 --> 00:17:30,120
Speaker 1: use processed meats, and I don't think that's been communicated

415
00:17:30,119 --> 00:17:32,399
Speaker 1: well in the media. And then there's this sort of

416
00:17:32,400 --> 00:17:36,800
Speaker 1: another category, which is like the jerky, So the dried meats. Now,

417
00:17:36,840 --> 00:17:39,920
Speaker 1: while they're not technically processed with nitrates, so not as

418
00:17:40,000 --> 00:17:43,240
Speaker 1: much as a concern the digestive health. The issue with

419
00:17:43,280 --> 00:17:45,840
Speaker 1: those is they're so packful of sodium. You know, when

420
00:17:45,840 --> 00:17:48,439
Speaker 1: I worked in South Africa with the rugby, one of

421
00:17:48,480 --> 00:17:50,880
Speaker 1: my rugby boys who was like six foot five came

422
00:17:50,920 --> 00:17:54,560
Speaker 1: back and had gained two kilos overnight. And when I realized,

423
00:17:54,600 --> 00:17:57,040
Speaker 1: we've eaten like a kilo of dried meat, because in

424
00:17:57,080 --> 00:17:59,600
Speaker 1: South Africa culturally they eat a huge amount of biltong

425
00:17:59,640 --> 00:18:01,920
Speaker 1: and dried meat. Now, he was a footballer who was

426
00:18:01,960 --> 00:18:03,560
Speaker 1: sweating a lot and they need a lot of calories.

427
00:18:03,560 --> 00:18:05,800
Speaker 1: That was less than a concern for him. But for example,

428
00:18:05,880 --> 00:18:08,359
Speaker 1: just twenty five grands of jerky, which is not very much,

429
00:18:08,400 --> 00:18:10,439
Speaker 1: you know, it's a few pieces, has got more than

430
00:18:10,440 --> 00:18:13,440
Speaker 1: seven hundred milligrams of sodium and you know, almost ten

431
00:18:13,480 --> 00:18:14,320
Speaker 1: grams of protein.

432
00:18:14,480 --> 00:18:16,560
Speaker 2: So my concern for small children in.

433
00:18:16,520 --> 00:18:19,760
Speaker 1: Particular, anyone under ten is that the sodium and protein

434
00:18:19,760 --> 00:18:22,800
Speaker 1: amounts are actually too high. So if you were rating

435
00:18:22,840 --> 00:18:25,560
Speaker 1: and saying, well, you're actually better to have dried meat

436
00:18:25,640 --> 00:18:27,600
Speaker 1: than process meat. So yes, if you were trying to

437
00:18:27,600 --> 00:18:29,480
Speaker 1: add a little bit of protein to the lunchboxes for

438
00:18:29,560 --> 00:18:32,959
Speaker 1: older children, a few pieces of jerky's okay, but for

439
00:18:33,000 --> 00:18:35,440
Speaker 1: any child under the age of ten, it's too concentrated

440
00:18:35,440 --> 00:18:37,040
Speaker 1: in protein and too high in salt.

441
00:18:37,600 --> 00:18:39,719
Speaker 2: So I think we have to just be aware of that.

442
00:18:39,800 --> 00:18:41,359
Speaker 1: And as I said, I don't think we've discussed it,

443
00:18:41,440 --> 00:18:43,800
Speaker 1: nor do I think it's been discussed in main media.

444
00:18:43,880 --> 00:18:45,959
Speaker 1: And you have to be sort of careful because if

445
00:18:46,000 --> 00:18:48,680
Speaker 1: you think about industry groups, they're powerful groups, the groups

446
00:18:48,680 --> 00:18:50,800
Speaker 1: that make these products, and they're taking bigger and bigger

447
00:18:50,800 --> 00:18:53,560
Speaker 1: sections for the supermarket. But as dietitians we have to

448
00:18:53,560 --> 00:18:55,840
Speaker 1: be very clear processed meat is not good for us.

449
00:18:56,280 --> 00:18:58,560
Speaker 1: It's not good for the sandwiches, really, and you're actually

450
00:18:58,640 --> 00:19:01,240
Speaker 1: much better to put a slice of cheese or some avocado,

451
00:19:01,400 --> 00:19:04,040
Speaker 1: or some leftover chicken or a tiner tutor if the

452
00:19:04,080 --> 00:19:07,399
Speaker 1: kids will tolerate it, or go for dairy forms of

453
00:19:07,400 --> 00:19:09,520
Speaker 1: protein in the lunch box, rather than thinking you're putting

454
00:19:09,520 --> 00:19:11,560
Speaker 1: a couple of slices of ham and getting some protein

455
00:19:11,800 --> 00:19:14,240
Speaker 1: because the reality is one or two slices of shaved

456
00:19:14,240 --> 00:19:16,080
Speaker 1: hand will give you a couple of grams of protein

457
00:19:16,200 --> 00:19:16,560
Speaker 1: if that.

458
00:19:17,359 --> 00:19:18,000
Speaker 2: One hundred percent.

459
00:19:18,000 --> 00:19:19,720
Speaker 3: And I'm glad you brought up biltong and the jerky

460
00:19:19,760 --> 00:19:21,639
Speaker 3: because I had a lovely client asked me about that

461
00:19:21,720 --> 00:19:24,320
Speaker 3: this week for her teenage son. I think it's very

462
00:19:24,359 --> 00:19:26,240
Speaker 3: trendy on social media, like it must be all over

463
00:19:26,280 --> 00:19:28,320
Speaker 3: TikTok and she said, oh, all the boys want to

464
00:19:28,320 --> 00:19:29,359
Speaker 3: have this in their lunch box?

465
00:19:29,400 --> 00:19:30,359
Speaker 2: Is that okay to put in?

466
00:19:30,400 --> 00:19:32,439
Speaker 3: And so like you, I said, you know, jerki is

467
00:19:32,520 --> 00:19:35,760
Speaker 3: a better alternative to things like ham and salami because

468
00:19:35,800 --> 00:19:39,080
Speaker 3: it's not considered process because it is dried out. But

469
00:19:39,200 --> 00:19:41,720
Speaker 3: where the issue stands is the high amount of protein,

470
00:19:41,720 --> 00:19:44,240
Speaker 3: and like you said, the sodium content as well. So

471
00:19:44,560 --> 00:19:46,920
Speaker 3: you know, if they're boys, they're super active, they're a

472
00:19:46,960 --> 00:19:49,919
Speaker 3: bit older. You know, we're talking sixteen seventeen, you know

473
00:19:50,080 --> 00:19:52,960
Speaker 3: year old teens versus eight nine ten year old teens.

474
00:19:53,160 --> 00:19:55,200
Speaker 3: Sure they can get away with a little bit more protein.

475
00:19:55,240 --> 00:19:57,280
Speaker 3: If they're running around a lot, it's hot, if they're

476
00:19:57,320 --> 00:19:59,800
Speaker 3: sweating a lot, perhaps a little bit of added sodiums

477
00:19:59,800 --> 00:20:01,840
Speaker 3: not too bad, but I think it's very different for

478
00:20:02,080 --> 00:20:04,240
Speaker 3: a sixteen seventeen year old boy to be having some

479
00:20:04,320 --> 00:20:06,160
Speaker 3: jerky in their lunch box a few times a week

480
00:20:06,560 --> 00:20:08,679
Speaker 3: versus a eight or nine year old boy to be

481
00:20:08,760 --> 00:20:11,080
Speaker 3: having that or girl as well. So I think it's

482
00:20:11,080 --> 00:20:13,840
Speaker 3: an important discussion today, sus. You know, just circle back

483
00:20:13,880 --> 00:20:16,359
Speaker 3: to the chicken and the turkey, the slice sort of

484
00:20:16,359 --> 00:20:18,560
Speaker 3: stuff we found in the deli, because I think it's

485
00:20:18,600 --> 00:20:21,679
Speaker 3: important to really bring this one home because often, I

486
00:20:21,680 --> 00:20:25,119
Speaker 3: guess they're touted as a healthy alternative to red meats

487
00:20:25,160 --> 00:20:27,879
Speaker 3: like salami and ham, But if the chicken and turkey

488
00:20:27,920 --> 00:20:31,840
Speaker 3: has been preserved, it actually still counts as a process meat.

489
00:20:31,880 --> 00:20:34,880
Speaker 3: And when you're having that regularly over time, it can

490
00:20:34,960 --> 00:20:37,600
Speaker 3: be harmful and lead to increasing your risk of developing

491
00:20:37,600 --> 00:20:38,760
Speaker 3: different types of cancers.

492
00:20:38,960 --> 00:20:40,480
Speaker 2: So most cold.

493
00:20:40,160 --> 00:20:42,760
Speaker 3: Cuts of meat, whether it is red or white, like

494
00:20:42,800 --> 00:20:46,040
Speaker 3: turkey or chicken, are actually considered a processed meat. And

495
00:20:46,080 --> 00:20:48,280
Speaker 3: if you look at some of the cancer research institutes

496
00:20:48,320 --> 00:20:50,840
Speaker 3: around the world, For example, one of the ones the

497
00:20:50,880 --> 00:20:53,640
Speaker 3: American Institute for Cancer Research, which puts out some really

498
00:20:53,680 --> 00:20:57,320
Speaker 3: good quality research that actually defines a processed meat as

499
00:20:57,400 --> 00:21:01,720
Speaker 3: any meat preserved by smoking cure salting or the addition

500
00:21:01,800 --> 00:21:04,879
Speaker 3: of chemical preservatives such as night trates, and even I

501
00:21:04,920 --> 00:21:06,439
Speaker 3: know a lot of Americans, if we've got some of

502
00:21:06,440 --> 00:21:09,040
Speaker 3: our American clients listening, they eat a lot of turkey bacon.

503
00:21:09,359 --> 00:21:11,520
Speaker 3: Even a lot of different brands of turkey bacon have

504
00:21:11,680 --> 00:21:14,399
Speaker 3: nitrates added. So I think it's just important to be

505
00:21:14,520 --> 00:21:16,679
Speaker 3: reading our nutrition label. Sure, if you're going to have

506
00:21:16,720 --> 00:21:19,159
Speaker 3: these things as a one of you're running into I

507
00:21:19,200 --> 00:21:21,320
Speaker 3: don't know, a salad bar and you're grabbing, you know,

508
00:21:21,359 --> 00:21:22,760
Speaker 3: a bit of a salad with a bit of chopped

509
00:21:22,800 --> 00:21:24,680
Speaker 3: up chicken or a subway or something like that once

510
00:21:24,760 --> 00:21:26,440
Speaker 3: or twice a week, like it's not a big deal.

511
00:21:26,640 --> 00:21:29,000
Speaker 3: But if you're using it regularly in your lunches or

512
00:21:29,000 --> 00:21:31,440
Speaker 3: in your kid's lunchbox, like it's multiple times a week,

513
00:21:31,480 --> 00:21:34,320
Speaker 3: it's nearly every day. No, No, you're using it on

514
00:21:34,400 --> 00:21:37,040
Speaker 3: sandwiches and salads and wraps. You're also then backing it

515
00:21:37,119 --> 00:21:39,040
Speaker 3: up and having it on pizzas and you know, as

516
00:21:39,080 --> 00:21:40,919
Speaker 3: part of burgers and that sort of thing is dinner

517
00:21:40,920 --> 00:21:43,360
Speaker 3: as well. When it's sneaking in more than about i'd

518
00:21:43,400 --> 00:21:45,600
Speaker 3: say two, three four times a week, I really think

519
00:21:45,640 --> 00:21:47,720
Speaker 3: you need to be stepping up your game and looking

520
00:21:47,760 --> 00:21:50,720
Speaker 3: at alternative sources of protein, whether it's for yourself or

521
00:21:50,760 --> 00:21:53,760
Speaker 3: whether it's for our kids' lunchboxes, and remembering that also

522
00:21:53,800 --> 00:21:56,560
Speaker 3: some of our vegetarian options can be really good, particularly

523
00:21:56,680 --> 00:21:59,200
Speaker 3: children under about ten to twelve, Like they don't need

524
00:21:59,240 --> 00:22:01,720
Speaker 3: a lot of protein, like Susie said, so a handful

525
00:22:01,760 --> 00:22:04,479
Speaker 3: of chickpeas or some you know, some butter beans or

526
00:22:04,520 --> 00:22:07,000
Speaker 3: even some of the roasted chickpeas or adamamae beans, they

527
00:22:07,000 --> 00:22:09,240
Speaker 3: can still give a good protein hit with a bit

528
00:22:09,280 --> 00:22:11,520
Speaker 3: of cheese into a lunchbox. So then you can just

529
00:22:11,600 --> 00:22:14,000
Speaker 3: put a sandwich with a little bit of I know

530
00:22:14,080 --> 00:22:16,119
Speaker 3: most lunch schools are nut free, but maybe just a

531
00:22:16,119 --> 00:22:18,480
Speaker 3: little bit of i don't know, some spread or avocado

532
00:22:18,600 --> 00:22:20,960
Speaker 3: or something like that, because there's going to be enough

533
00:22:21,040 --> 00:22:23,359
Speaker 3: protein in from a bit of cheese or yogurt in

534
00:22:23,359 --> 00:22:26,200
Speaker 3: the lunchbox with a handful of beans or roasted chickpeas

535
00:22:26,280 --> 00:22:28,240
Speaker 3: or something like that. So it doesn't always have to

536
00:22:28,280 --> 00:22:31,560
Speaker 3: be animal based protein into the school lunchboxes for young

537
00:22:31,640 --> 00:22:34,280
Speaker 3: children because they're going to get plenty of protein through

538
00:22:34,680 --> 00:22:38,600
Speaker 3: other alternative sauces like beans and legumes. Hopefully they eat them.

539
00:22:38,600 --> 00:22:40,520
Speaker 3: They're a wonderful addition to the diet, and they actually

540
00:22:40,560 --> 00:22:43,320
Speaker 3: help to reduce our risk of different types of cancers

541
00:22:43,359 --> 00:22:44,760
Speaker 3: long term as well. So I'm a big fan of

542
00:22:44,800 --> 00:22:48,560
Speaker 3: adding things like roasted chickpeas and adamamae beans ind kids lunchboxes.

543
00:22:48,640 --> 00:22:50,600
Speaker 2: To Susie, yeah, they're good choices.

544
00:22:50,640 --> 00:22:52,440
Speaker 1: And as I said, I would certainly would be trying

545
00:22:52,440 --> 00:22:54,720
Speaker 1: to add process meat in the lunchbox more than once

546
00:22:54,840 --> 00:22:56,800
Speaker 1: or twice a week. And really it's not adding much

547
00:22:56,800 --> 00:22:58,280
Speaker 1: protein at all, so just keep that.

548
00:22:58,200 --> 00:22:59,800
Speaker 2: In mind, all right.

549
00:23:00,119 --> 00:23:01,840
Speaker 1: So, as you may have noticed, we have gone to

550
00:23:01,880 --> 00:23:04,320
Speaker 1: one episode this year, just we're going to see how

551
00:23:04,320 --> 00:23:08,040
Speaker 1: it goes. We know you love two episodes, but it

552
00:23:08,080 --> 00:23:11,640
Speaker 1: was taking a huge amount of time and we've we've been.

553
00:23:11,560 --> 00:23:12,160
Speaker 2: A little bit busy.

554
00:23:12,200 --> 00:23:13,800
Speaker 1: So we're just going to run into the first part

555
00:23:13,840 --> 00:23:15,440
Speaker 1: of the year with a longer episode once a week

556
00:23:15,480 --> 00:23:17,800
Speaker 1: and see how it goes. But we hear you and

557
00:23:17,760 --> 00:23:19,720
Speaker 1: and if it turns out that you're really missing it

558
00:23:19,800 --> 00:23:21,159
Speaker 1: and we need to do too, we'll come back. But

559
00:23:21,160 --> 00:23:23,080
Speaker 1: at the moment, we try to put a longer episode

560
00:23:23,080 --> 00:23:24,480
Speaker 1: together for a bit more meat, because I like a

561
00:23:24,480 --> 00:23:28,560
Speaker 1: longer poding episode myself. So what I thought each time

562
00:23:28,600 --> 00:23:30,720
Speaker 1: we would do is come to what we're seeing clinic,

563
00:23:31,040 --> 00:23:33,840
Speaker 1: because I think one of the things about Leanna and

564
00:23:33,880 --> 00:23:37,600
Speaker 1: I is that we walk the walk of nutrition. We

565
00:23:37,600 --> 00:23:41,080
Speaker 1: see clients every day and we're constantly learning. So I

566
00:23:41,119 --> 00:23:43,919
Speaker 1: want us to talk about things that I see is

567
00:23:43,960 --> 00:23:46,920
Speaker 1: that my client's just eating the same thing every single day.

568
00:23:47,320 --> 00:23:50,080
Speaker 1: So I'll have diaries come through and at the same

569
00:23:50,119 --> 00:23:50,640
Speaker 1: time they have.

570
00:23:50,600 --> 00:23:51,520
Speaker 2: The exact same breakfast.

571
00:23:51,560 --> 00:23:53,560
Speaker 1: So for example, it might be a third of a

572
00:23:53,600 --> 00:23:56,520
Speaker 1: couple of oats with a tablespoons of seeds and half

573
00:23:56,560 --> 00:24:00,359
Speaker 1: a banana and some protein yogurt, and then at twelve

574
00:24:00,359 --> 00:24:03,119
Speaker 1: o'clock each day they'll have some tuna and salad, and

575
00:24:03,160 --> 00:24:05,040
Speaker 1: it's just every single day is the same.

576
00:24:05,119 --> 00:24:06,800
Speaker 2: Now, certainly initially when.

577
00:24:06,720 --> 00:24:08,800
Speaker 1: Someone's in backing on dietary change and trying to clean

578
00:24:08,880 --> 00:24:10,920
Speaker 1: up their diet, and it's a dramatic difference from what

579
00:24:10,960 --> 00:24:12,000
Speaker 1: they've been eating before.

580
00:24:12,480 --> 00:24:14,760
Speaker 2: You know, you're having calorie control, you're eating well.

581
00:24:14,880 --> 00:24:17,320
Speaker 1: A lot of the time it will work beautifully, but

582
00:24:17,359 --> 00:24:19,479
Speaker 1: then what you may notice is, all of a sudden,

583
00:24:19,560 --> 00:24:22,240
Speaker 1: it doesn't seem to be working anymore. And the reason

584
00:24:22,280 --> 00:24:24,720
Speaker 1: that happens is that the body is very very smart,

585
00:24:25,240 --> 00:24:28,200
Speaker 1: and it basically likes to be a little bit lazy metabolically,

586
00:24:28,359 --> 00:24:30,080
Speaker 1: and if you're doing the same thing every day.

587
00:24:30,000 --> 00:24:31,359
Speaker 2: It doesn't have to work very hard.

588
00:24:31,520 --> 00:24:33,680
Speaker 1: It knows exactly what to do to process that food,

589
00:24:33,680 --> 00:24:35,919
Speaker 1: and you may then notice that you don't notice much hunger.

590
00:24:36,480 --> 00:24:38,320
Speaker 2: So, whilst a baseline.

591
00:24:37,760 --> 00:24:41,560
Speaker 1: Diet is important to get your protein foundation right and

592
00:24:41,600 --> 00:24:45,040
Speaker 1: get your calorie balance right, don't underestimate the importance of

593
00:24:45,200 --> 00:24:46,600
Speaker 1: mixing things up.

594
00:24:46,960 --> 00:24:48,080
Speaker 2: So if you know that you've.

595
00:24:47,960 --> 00:24:50,399
Speaker 1: Had the same breakfast every day for the past twenty years,

596
00:24:50,720 --> 00:24:53,680
Speaker 1: or you have exactly the same afternoon tea, or very

597
00:24:53,760 --> 00:24:55,760
Speaker 1: rarely do you change your routine at night where you

598
00:24:55,760 --> 00:24:59,480
Speaker 1: have your protein vegetables a small trade after dinner, it's.

599
00:24:59,400 --> 00:25:00,520
Speaker 2: Time to mix things up.

600
00:25:00,640 --> 00:25:02,840
Speaker 1: And that may be just as simple as rather than

601
00:25:02,880 --> 00:25:05,640
Speaker 1: having four or five meals a day every so often.

602
00:25:05,440 --> 00:25:07,240
Speaker 2: You just have three meals a day, or on the.

603
00:25:07,160 --> 00:25:10,040
Speaker 1: Weekends you have a longer fast, or you might have

604
00:25:10,040 --> 00:25:11,920
Speaker 1: a light day of eating once a week because you're

605
00:25:11,920 --> 00:25:14,240
Speaker 1: getting ready for the weekends. So I just wanted to

606
00:25:14,320 --> 00:25:17,359
Speaker 1: remind everyone that if you're someone who is a creature

607
00:25:17,400 --> 00:25:19,439
Speaker 1: of habit and it's the same type of bread, the

608
00:25:19,480 --> 00:25:22,160
Speaker 1: same breakfast, cereal, the same mix of lunch every day.

609
00:25:22,760 --> 00:25:24,399
Speaker 1: Mixing things up is one of the best things you

610
00:25:24,440 --> 00:25:27,320
Speaker 1: can do metabolically, and then if you will then notice

611
00:25:27,320 --> 00:25:29,960
Speaker 1: that you'll see changes in hunger, and that's a sign

612
00:25:30,000 --> 00:25:32,560
Speaker 1: that your body's working harder and your metabolism's increase.

613
00:25:32,720 --> 00:25:35,720
Speaker 2: So that is just basically what I want to talk about.

614
00:25:35,800 --> 00:25:36,520
Speaker 2: Change it up.

615
00:25:36,560 --> 00:25:39,760
Speaker 1: Whether it's brands of food, timing of eating on different days,

616
00:25:39,760 --> 00:25:42,360
Speaker 1: have different things, it's the best thing that you can

617
00:25:42,440 --> 00:25:45,000
Speaker 1: do to keep your metabolism up, and in particularly if

618
00:25:45,040 --> 00:25:48,000
Speaker 1: you're in a fat loss journey, continue to consistently lose

619
00:25:48,040 --> 00:25:50,040
Speaker 1: weight over time. So once you get to sort of

620
00:25:50,400 --> 00:25:53,320
Speaker 1: six eight, twelve weeks of very similar regime, the more

621
00:25:53,320 --> 00:25:54,480
Speaker 1: you can change it up, the better.

622
00:25:55,000 --> 00:25:57,320
Speaker 3: And it's not just from a fatless perspective. Changing it

623
00:25:57,359 --> 00:25:59,720
Speaker 3: up is important for diversity and nutrients because if you

624
00:25:59,760 --> 00:26:02,159
Speaker 3: have the exact same breakfast every day, you might have

625
00:26:02,320 --> 00:26:04,199
Speaker 3: it might be super healthy and nourishing. It might be

626
00:26:04,280 --> 00:26:06,760
Speaker 3: you know, Greek yogurts and fruits and nuts and some

627
00:26:06,800 --> 00:26:08,960
Speaker 3: seeds and a bit of you know, really wholesome granola,

628
00:26:09,080 --> 00:26:11,040
Speaker 3: or something that might be the standard brecket every day.

629
00:26:11,240 --> 00:26:13,720
Speaker 3: Then lunches some form of you know, salad with a

630
00:26:13,720 --> 00:26:16,080
Speaker 3: bit of brown rice and either chicken or tuna, and

631
00:26:16,119 --> 00:26:18,159
Speaker 3: then dinner is like a bit of lean protein. It

632
00:26:18,240 --> 00:26:20,240
Speaker 3: might be salmon or fish, and it might always have

633
00:26:20,320 --> 00:26:22,480
Speaker 3: veggies and a bit of you know, roasted potato or

634
00:26:22,480 --> 00:26:25,320
Speaker 3: sweet potato. That is a very healthy, wholesome diet, but

635
00:26:25,359 --> 00:26:28,199
Speaker 3: you're also missing out on a lack of diversity in

636
00:26:28,280 --> 00:26:31,360
Speaker 3: terms of different types of nutrients and vitamins and minerals

637
00:26:31,400 --> 00:26:34,800
Speaker 3: and photochemicals and antioxidants. The more diversity we have in

638
00:26:34,840 --> 00:26:37,080
Speaker 3: our diet, the better it is for our gut health,

639
00:26:37,119 --> 00:26:39,639
Speaker 3: and the better it is for our overall nutrition and

640
00:26:39,680 --> 00:26:42,160
Speaker 3: to give us all the different types of vitamins and minerals,

641
00:26:42,200 --> 00:26:44,840
Speaker 3: because so many times we're you know, we're utilizing the

642
00:26:44,880 --> 00:26:47,199
Speaker 3: same vegetables on repeat. And not that vegetables or a

643
00:26:47,200 --> 00:26:50,400
Speaker 3: bad thing, but it's always kind of you know, broccoli, carrots,

644
00:26:50,440 --> 00:26:52,880
Speaker 3: and I don't know, zucchini pretty much all the time.

645
00:26:52,960 --> 00:26:55,080
Speaker 3: Like when was the last time you ate some squash

646
00:26:55,200 --> 00:26:57,600
Speaker 3: or some eggplant or you had I added some red

647
00:26:57,760 --> 00:27:00,600
Speaker 3: radishes into a client salad the other day and she's like, oh,

648
00:27:00,600 --> 00:27:03,159
Speaker 3: my goodness, I've never bought radishes, and I really like them.

649
00:27:03,160 --> 00:27:04,160
Speaker 2: They were really crunchy.

650
00:27:04,359 --> 00:27:06,320
Speaker 3: They added some good texture to her salad and she

651
00:27:06,400 --> 00:27:08,360
Speaker 3: really enjoyed them. So I think it's a good time

652
00:27:08,400 --> 00:27:11,200
Speaker 3: of year to have brows of your local you know,

653
00:27:11,200 --> 00:27:13,399
Speaker 3: it might be marketplace, it might just be local coals

654
00:27:13,400 --> 00:27:16,040
Speaker 3: and ballads, and see what vegetables or salads are there

655
00:27:16,119 --> 00:27:19,320
Speaker 3: as an option to just substitute out to give yourself

656
00:27:19,359 --> 00:27:21,920
Speaker 3: a little bit more variety. So play with the timings,

657
00:27:21,960 --> 00:27:24,399
Speaker 3: play with the type of meal, and actually play with

658
00:27:24,480 --> 00:27:26,840
Speaker 3: different types of vegetables and salads as well. If you

659
00:27:26,880 --> 00:27:30,640
Speaker 3: always put berries into your breakfast, try a pair, try

660
00:27:30,680 --> 00:27:33,080
Speaker 3: a fig, try some different types, some blackberries instead of

661
00:27:33,080 --> 00:27:35,200
Speaker 3: some blueberries. Just try to give yourself a bit of

662
00:27:35,240 --> 00:27:37,480
Speaker 3: a shakeup when it comes to the different types of

663
00:27:37,640 --> 00:27:41,120
Speaker 3: ingredients you're having it. Because although capsicums are wonderfully healthy,

664
00:27:41,400 --> 00:27:44,119
Speaker 3: a red capsicum compared to a yellow capsicum compared to

665
00:27:44,119 --> 00:27:48,000
Speaker 3: a green capsicum all have slightly different types of vitamins

666
00:27:48,040 --> 00:27:50,480
Speaker 3: and minerals in them as well. So the more diversity,

667
00:27:50,640 --> 00:27:53,520
Speaker 3: the different types of colors, the different types of ingredients.

668
00:27:53,560 --> 00:27:55,800
Speaker 3: Don't always use brown rice. Try to use some red

669
00:27:55,880 --> 00:27:58,639
Speaker 3: rice or black rice, or some kin white perhaps or

670
00:27:58,720 --> 00:28:01,240
Speaker 3: even a different type of age grain might be really

671
00:28:01,280 --> 00:28:03,720
Speaker 3: important for you to have as part of the carbohydrate

672
00:28:03,760 --> 00:28:06,000
Speaker 3: serve you in your dinner. If you always use sweet potato,

673
00:28:06,280 --> 00:28:08,960
Speaker 3: actually try having some white potato or some purple potato,

674
00:28:09,080 --> 00:28:12,800
Speaker 3: or throwing some kinmoar instead. So diversity is so important

675
00:28:13,040 --> 00:28:15,719
Speaker 3: a from a Votel's perspective, but more so from a

676
00:28:15,840 --> 00:28:19,160
Speaker 3: general health perspective and in particular a gut health perspective,

677
00:28:19,160 --> 00:28:22,040
Speaker 3: because we know we now have such great research that

678
00:28:22,160 --> 00:28:25,240
Speaker 3: a lot of autoimmune conditions are actually linked back to

679
00:28:25,680 --> 00:28:29,040
Speaker 3: poor gut health basically, so some really good solid research

680
00:28:29,160 --> 00:28:31,520
Speaker 3: and reasoning why we want you to give a good

681
00:28:31,520 --> 00:28:33,440
Speaker 3: shake up and not eat the same thing every day.

682
00:28:33,760 --> 00:28:35,600
Speaker 1: True, And I think the other thing with mixing things

683
00:28:35,680 --> 00:28:37,440
Speaker 1: up can be tricky when you're looking at the cost

684
00:28:37,480 --> 00:28:40,560
Speaker 1: of different fruits and vegetables, and because if you go

685
00:28:40,600 --> 00:28:43,360
Speaker 1: and buy something like radishes, which takes me back to

686
00:28:43,400 --> 00:28:46,440
Speaker 1: the eighties when we would have often radishes with a salad.

687
00:28:46,920 --> 00:28:48,680
Speaker 2: They're quite expected. Fish isn't a salad.

688
00:28:48,920 --> 00:28:52,200
Speaker 1: Yeah, it's sort of something that isn't on that routine

689
00:28:52,200 --> 00:28:55,080
Speaker 1: cucumber o cat, you know, the standard stuff. And what

690
00:28:55,160 --> 00:28:56,840
Speaker 1: I find can be a barrier is that if you

691
00:28:56,840 --> 00:28:59,240
Speaker 1: look at willies or coals, radishes are really expensive like

692
00:28:59,280 --> 00:29:02,200
Speaker 1: that kind of more you're vegetable. So I think the

693
00:29:02,240 --> 00:29:04,880
Speaker 1: little chick I've found lately in particular because of course,

694
00:29:04,920 --> 00:29:06,280
Speaker 1: if Leanne and I are shooting.

695
00:29:05,960 --> 00:29:08,000
Speaker 2: Recipes and we're prepping we have to go and find all.

696
00:29:07,840 --> 00:29:10,280
Speaker 1: These things, is you've got to find sort of the local,

697
00:29:10,400 --> 00:29:13,160
Speaker 1: cheaper grocery store, and you'll find that things like that

698
00:29:13,200 --> 00:29:15,160
Speaker 1: in season are a lot. You'll save like two three

699
00:29:15,240 --> 00:29:18,040
Speaker 1: four dollars per serve from some of those more obscure

700
00:29:18,080 --> 00:29:20,840
Speaker 1: things like bradishes, and particularly when they're in season. So

701
00:29:20,920 --> 00:29:22,480
Speaker 1: shop around it a little bit. And also don't be

702
00:29:22,520 --> 00:29:25,080
Speaker 1: scared to use things like tin beettroop for example. You

703
00:29:25,080 --> 00:29:26,960
Speaker 1: know it's tricky to get beet trued, it's hard to

704
00:29:27,080 --> 00:29:29,440
Speaker 1: cook it, it's messy. Whereas the tin stuff's there, there's

705
00:29:29,440 --> 00:29:31,600
Speaker 1: a great one in the glass jar, and adding that

706
00:29:31,720 --> 00:29:33,960
Speaker 1: just gives different flavor. So look in the canned and

707
00:29:34,040 --> 00:29:37,160
Speaker 1: tin section to get that different variety too, because yeah,

708
00:29:37,240 --> 00:29:39,800
Speaker 1: sometimes just you know, adding pickles to something or some

709
00:29:39,920 --> 00:29:42,240
Speaker 1: tin corn to something like it's just all those different options.

710
00:29:42,240 --> 00:29:45,480
Speaker 1: But really increase this diversity and nutrition overall as well.

711
00:29:46,080 --> 00:29:47,760
Speaker 1: All right, well to wrap us up today, and I

712
00:29:47,800 --> 00:29:49,360
Speaker 1: promised you next week we will come back to the

713
00:29:49,400 --> 00:29:51,480
Speaker 1: three pm slump. That was me getting over excited and

714
00:29:51,480 --> 00:29:53,720
Speaker 1: we really wanted to cover process meat today.

715
00:29:53,760 --> 00:29:56,920
Speaker 2: So we will cover three pm sumps next episode. But

716
00:29:57,240 --> 00:29:58,280
Speaker 2: this will resonate with.

717
00:29:58,240 --> 00:30:00,200
Speaker 1: A lot of listeners who spend time in the health

718
00:30:00,200 --> 00:30:03,160
Speaker 1: food section, because even it tipped my interest before Christmas

719
00:30:03,480 --> 00:30:05,600
Speaker 1: when I saw that I think at Sunrise had released

720
00:30:05,640 --> 00:30:09,480
Speaker 1: a new range of individual packets of protein chips and

721
00:30:09,840 --> 00:30:11,920
Speaker 1: they look, you think to yourself, fantastic.

722
00:30:12,040 --> 00:30:13,680
Speaker 2: You know, we need more protein in our diet.

723
00:30:13,760 --> 00:30:15,800
Speaker 1: And finally there's some chips that are high in protein,

724
00:30:16,360 --> 00:30:18,200
Speaker 1: and I think they're like three or four dollars per bag.

725
00:30:18,240 --> 00:30:19,160
Speaker 2: They're not inexpensive.

726
00:30:19,400 --> 00:30:22,200
Speaker 3: Now five dollars per fifty grand bag huge.

727
00:30:21,960 --> 00:30:24,360
Speaker 2: Yeah, like not inexpensive. Now.

728
00:30:24,440 --> 00:30:27,880
Speaker 1: What I wanted to talk about in particular about them

729
00:30:28,320 --> 00:30:31,160
Speaker 1: is that just because it says protein on it does.

730
00:30:31,040 --> 00:30:31,880
Speaker 2: Not mean they're healthier.

731
00:30:31,920 --> 00:30:35,000
Speaker 1: Because that little bag has got almost three hundred calories

732
00:30:35,200 --> 00:30:38,160
Speaker 1: in it, which is a meal, and so you sort

733
00:30:38,160 --> 00:30:39,959
Speaker 1: of munch on it as an innocent snack, thinking you're

734
00:30:40,000 --> 00:30:41,959
Speaker 1: doing the great thing. Are You're right, they are five dollars,

735
00:30:42,600 --> 00:30:43,640
Speaker 1: and of course you have.

736
00:30:43,600 --> 00:30:46,360
Speaker 2: Them in one serve. It's not a huge amount of food.

737
00:30:46,840 --> 00:30:49,200
Speaker 1: And when I look at the ingredient list, it's like rice,

738
00:30:49,240 --> 00:30:51,640
Speaker 1: so protein isolates, so sort of a process form of

739
00:30:51,640 --> 00:30:53,400
Speaker 1: protein being addity and.

740
00:30:53,120 --> 00:30:54,800
Speaker 2: A lot of flavors and things to get it.

741
00:30:54,800 --> 00:30:57,040
Speaker 1: It's actually got a form not MSDY itself, but a

742
00:30:57,040 --> 00:30:59,200
Speaker 1: flavor in hearts, which I'm not a fan of, for

743
00:30:59,280 --> 00:31:02,280
Speaker 1: thirteen grams protein, which to me, if you can get

744
00:31:02,560 --> 00:31:04,400
Speaker 1: if you buy a tin of tuna, which is what

745
00:31:04,520 --> 00:31:06,840
Speaker 1: a dollar or two, you're going to get more protein,

746
00:31:07,600 --> 00:31:11,160
Speaker 1: you know, almost half the calories. So and it's still

747
00:31:11,200 --> 00:31:14,160
Speaker 1: thirty grands of carbaliad like, that's still over two sizes

748
00:31:14,200 --> 00:31:14,760
Speaker 1: of bread.

749
00:31:14,520 --> 00:31:15,320
Speaker 2: In that product.

750
00:31:15,800 --> 00:31:19,400
Speaker 1: So it's basically highly processed form of a little bit

751
00:31:19,400 --> 00:31:21,520
Speaker 1: of extra protein. And you'd be a million times better

752
00:31:21,560 --> 00:31:23,680
Speaker 1: just to have some tunor on crackers or cottage cheese

753
00:31:23,680 --> 00:31:26,160
Speaker 1: on a cracker, or a high protein yogurt with fruit

754
00:31:26,280 --> 00:31:29,200
Speaker 1: for a lot cheaper price point than buying a packet

755
00:31:29,200 --> 00:31:31,160
Speaker 1: of chips, which are basically chips with a bit of

756
00:31:31,160 --> 00:31:32,400
Speaker 1: protein thrown in for fun.

757
00:31:33,160 --> 00:31:35,080
Speaker 3: Yeah, and I think what's our old saying, so if

758
00:31:35,080 --> 00:31:37,640
Speaker 3: it looks like a chip but talks like a chip.

759
00:31:38,200 --> 00:31:39,640
Speaker 3: Probably as a chip, but it looks like a duck,

760
00:31:39,680 --> 00:31:41,880
Speaker 3: talks like a duck. So I mean, I'm just looking

761
00:31:41,880 --> 00:31:43,680
Speaker 3: at the nutritions. Now it's a bit small. So yeah,

762
00:31:43,680 --> 00:31:46,880
Speaker 3: one bag, five dollars for bag not not really affordable

763
00:31:46,880 --> 00:31:47,560
Speaker 3: for most families.

764
00:31:47,600 --> 00:31:48,080
Speaker 2: Let's be honest.

765
00:31:48,080 --> 00:31:51,720
Speaker 3: I'm not buying them fifty grand bag two hundred ten calories,

766
00:31:51,720 --> 00:31:54,240
Speaker 3: so two hndred ten calories, so not three hundred, but

767
00:31:54,320 --> 00:31:56,640
Speaker 3: still like a fair whag. And yes, you're getting fourteen

768
00:31:56,680 --> 00:31:59,000
Speaker 3: grams of protein. But isn't the right type of protein

769
00:31:59,040 --> 00:32:00,720
Speaker 3: we want? When you look at the ingredient list, The

770
00:32:00,760 --> 00:32:03,440
Speaker 3: first ingredient is rice. Now this isn't like a good

771
00:32:03,520 --> 00:32:06,200
Speaker 3: quality brown or black rice, right, this is quite the

772
00:32:06,360 --> 00:32:09,360
Speaker 3: rice has been significantly ground down into a chip, so

773
00:32:09,400 --> 00:32:11,720
Speaker 3: it's a processed form of our rice. And then the

774
00:32:11,760 --> 00:32:15,680
Speaker 3: next ingredient is soy isolate protein not the quality type

775
00:32:15,720 --> 00:32:18,520
Speaker 3: of protein that we really want either. It's more again

776
00:32:18,560 --> 00:32:21,360
Speaker 3: a processed type of protein. So can you eat something

777
00:32:21,400 --> 00:32:24,000
Speaker 3: like this if you love it? Yeah, but it's also

778
00:32:24,080 --> 00:32:27,560
Speaker 3: not really providing us with much nutritional value, Let's be honest,

779
00:32:27,600 --> 00:32:29,800
Speaker 3: So I would much rather my clients have a top

780
00:32:29,840 --> 00:32:32,120
Speaker 3: of Greek yogurt and a piece of fruit, because you're

781
00:32:32,120 --> 00:32:35,800
Speaker 3: gonna get more protein, for example, for one better quality fiber,

782
00:32:35,880 --> 00:32:39,040
Speaker 3: better quality carbohydrates. Yes, the carbohydrate will be the same.

783
00:32:39,320 --> 00:32:41,880
Speaker 3: It's got about thirty grams of carbohydrate per serving. So,

784
00:32:41,920 --> 00:32:44,600
Speaker 3: like Zeusie said, it's the equivalent of two slices of bread,

785
00:32:44,640 --> 00:32:46,840
Speaker 3: which is fine because it does have a bit of

786
00:32:46,880 --> 00:32:49,640
Speaker 3: protein in there. But for one point six grams of fiber,

787
00:32:49,760 --> 00:32:52,200
Speaker 3: I would rather my clients had one or two slices

788
00:32:52,240 --> 00:32:55,200
Speaker 3: of good quality, grainy, dense bread with a bit of

789
00:32:55,400 --> 00:32:57,200
Speaker 3: cottage cheese or a little bit of tuna or some

790
00:32:57,280 --> 00:33:00,360
Speaker 3: avocado and some tomato slices on there. So it's not

791
00:33:00,440 --> 00:33:03,040
Speaker 3: all just about the macronutrients. It's about the quality of

792
00:33:03,040 --> 00:33:05,840
Speaker 3: the food and what sort of nutrition it's actually adding

793
00:33:05,840 --> 00:33:08,240
Speaker 3: into our body. So what I ever recommend is something

794
00:33:08,320 --> 00:33:10,440
Speaker 3: like this to my client. No, if they came to

795
00:33:10,480 --> 00:33:12,440
Speaker 3: me and they're like, yeah, and I found these new chips,

796
00:33:12,480 --> 00:33:14,720
Speaker 3: I love them, They're delicious, I would put them on

797
00:33:14,720 --> 00:33:16,440
Speaker 3: their soul food lists. So I give my clients a

798
00:33:16,480 --> 00:33:18,440
Speaker 3: list of snacks that are whole food based, and I

799
00:33:18,520 --> 00:33:20,320
Speaker 3: say these are the ones. I want you to focus

800
00:33:20,400 --> 00:33:22,720
Speaker 3: on their feeling, their narishing. They provide our body with

801
00:33:22,760 --> 00:33:25,239
Speaker 3: good nutrition. This is your soul food list that if

802
00:33:25,280 --> 00:33:27,600
Speaker 3: you love things, you're welcome to have a small amount

803
00:33:27,600 --> 00:33:28,960
Speaker 3: of these a couple of times a week.

804
00:33:29,160 --> 00:33:29,760
Speaker 2: Let's be honest.

805
00:33:29,760 --> 00:33:32,120
Speaker 3: They don't add any positive nutrition to your body, but

806
00:33:32,200 --> 00:33:34,160
Speaker 3: we enjoy them. They feel like coup up. They're what

807
00:33:34,200 --> 00:33:36,400
Speaker 3: I consider a soul food. So to me, this is

808
00:33:36,480 --> 00:33:38,560
Speaker 3: very much a soul food, Susie, I don't really see

809
00:33:38,560 --> 00:33:42,360
Speaker 3: it adding much nutritional value to my client's diet. If

810
00:33:42,400 --> 00:33:45,200
Speaker 3: they love it, totally fine, If they don't, I would

811
00:33:45,240 --> 00:33:47,719
Speaker 3: actually rather personally go and have a good handful of

812
00:33:47,720 --> 00:33:51,000
Speaker 3: red rock Delli chips. Are they quote unquote as healthy?

813
00:33:51,120 --> 00:33:53,640
Speaker 3: Perhaps perhaps and not Like to me, they're both soul

814
00:33:53,680 --> 00:33:55,960
Speaker 3: foods though, so I'm not going to preference something like

815
00:33:56,000 --> 00:33:59,080
Speaker 3: this over another good quality snack like a handful of

816
00:33:59,160 --> 00:34:01,680
Speaker 3: roasted chickpeas or at amamo beans with a bit of

817
00:34:01,720 --> 00:34:04,320
Speaker 3: you know, tarrot with the lovely Mediterranean depth that we

818
00:34:04,400 --> 00:34:06,600
Speaker 3: both love, or you know, a milky coffee and a

819
00:34:06,600 --> 00:34:08,520
Speaker 3: handful of nuts. I think you're going to get far

820
00:34:08,640 --> 00:34:11,840
Speaker 3: better quality nutrition out of more whole food based snacks.

821
00:34:11,880 --> 00:34:14,920
Speaker 3: For me, this is still an overly processed snack dressed

822
00:34:15,000 --> 00:34:17,120
Speaker 3: up and marketed as something that's a bit of a

823
00:34:17,160 --> 00:34:19,520
Speaker 3: health halo. Looks like a duck to me, talks like

824
00:34:19,560 --> 00:34:22,879
Speaker 3: a duck. It's hard note from me unless you absolutely

825
00:34:22,920 --> 00:34:23,239
Speaker 3: love it.

826
00:34:23,719 --> 00:34:25,000
Speaker 2: Yeah, hard note for me as well.

827
00:34:25,040 --> 00:34:27,200
Speaker 1: So basically the messages don't get sucked in from high

828
00:34:27,200 --> 00:34:28,040
Speaker 1: protein snack food.

829
00:34:28,040 --> 00:34:30,040
Speaker 2: If it looks too good to be true, it usually is.

830
00:34:30,719 --> 00:34:31,040
Speaker 2: All right.

831
00:34:31,080 --> 00:34:33,479
Speaker 1: Well, that brings us the end of a nutrition touch

832
00:34:33,560 --> 00:34:35,719
Speaker 1: for another Wednesday. Please het telling your friends about it

833
00:34:35,800 --> 00:34:37,840
Speaker 1: so we can continue to grow. And I've had a

834
00:34:37,920 --> 00:34:40,840
Speaker 1: number of messages on Instagram about looking for our protein nourish.

835
00:34:40,920 --> 00:34:45,560
Speaker 1: It's available on our designed bydietitians dot com website, so

836
00:34:45,600 --> 00:34:48,480
Speaker 1: that's where you'll find that. And we've got a digestive

837
00:34:48,480 --> 00:34:51,480
Speaker 1: health pre and probiotic blend and a women's health blens

838
00:34:51,520 --> 00:34:53,080
Speaker 1: So thank you so much for your support with that,

839
00:34:53,480 --> 00:34:56,560
Speaker 1: and you'll find it there designed by Dietitians, And we'll

840
00:34:56,560 --> 00:34:59,960
Speaker 1: see you next Wednesday for another nutrition session.

841
00:35:00,160 --> 00:35:12,120
Speaker 3: Have a great week at you guys next week.