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Speaker 1: What does a typical day of eating look like for you?

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Speaker 2: Do you have an early morning coffee and then morning

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Speaker 2: tea late morning, say ten thirty eleven. Do you find

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Speaker 2: that you are usually pretty hungry a couple of hours

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Speaker 2: after your breakfast. On today's episode of The Nutrition Couch,

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Speaker 2: we take a closer look at morning tea and ask

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Speaker 2: the question how many of us really need it?

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Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood, and.

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Speaker 2: Together we bring you The Nutrition Couch, the weekly podcast

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Speaker 2: that keeps you up to date with everything you need

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

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Speaker 2: taking control.

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Speaker 1: Of morning tea time.

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Speaker 2: We're going to take a look today at the three

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Speaker 2: pm slump, why it happens, and how you can make

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Speaker 2: sure that it doesn't turn into an eating frenzy. It

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Speaker 2: was going to have a really good look at process

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Speaker 2: meats in the diet, particularly going back to school, and

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Speaker 2: a lot of us using meats I can and turkey

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Speaker 2: in sandwiches, and perhaps why we are not the biggest

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Speaker 2: fans in our clinic notes. We're going to talk about

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Speaker 2: the importance of mixing things up when it comes to metabolism,

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Speaker 2: and we've had a lot lot of questions about the

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Speaker 2: new protein chips popping up in the health food aisle

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Speaker 2: and weather they are a good snack choice. So to

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Speaker 2: kick us off to daily Anne, I know the answer

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Speaker 2: to this, but I'll lead in, do you eat morning tea?

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Speaker 1: Yeah?

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Speaker 3: Daily? I do think that I'm six for one, I'm

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Speaker 3: exclusively breastfeeding, and I exercise. I get, you know, ten

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Speaker 3: thousand steps modnesdays, copp of gym sessions a week. I

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Speaker 3: generally would eat morning tea. Yeah.

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Speaker 1: Really, I've never seen you eat morning tea.

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Speaker 3: I think because I'm just a little bit of a grazer.

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Speaker 3: Sometimes when you're around you, you do graze.

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Speaker 2: Actually, like I say to you're hungry, and you don't

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Speaker 2: say to me, I've been eating more morning.

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Speaker 3: But I also think like because you and me make

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Speaker 3: recipes when you come up, and so I'm always like

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Speaker 3: snacking on the recipes.

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Speaker 2: Trying true, And I think the nature when you've got

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Speaker 2: small kids around and they do tend to snack, you know,

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Speaker 2: you don't necessarily have time to sit and have a

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Speaker 2: set meal.

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Speaker 1: I will say that I have.

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Speaker 2: A much sort of more structured schedule and I don't

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Speaker 2: eat morning tea. And this is something that I'm discussing

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Speaker 2: quite frequently with my clients at the moment, because I

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Speaker 2: have you know, a lot of clients will sort of

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Speaker 2: have a breakfast or a coffee, and then they'll find

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Speaker 2: themselves in that what I call gray period at about

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Speaker 2: eleven where they're actually quite hungry, and then I'll see,

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Speaker 2: you know, them grabbing their yogurt, their fruit, and then

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Speaker 2: lunch is pushed way back until two or three in

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Speaker 2: the afternoon. So I wanted to just talk a little

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Speaker 2: bit about the signs that you may need morning tea

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Speaker 2: and perhaps you might be having it because it's a

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Speaker 2: nice break at work, which indeed, we all like a

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Speaker 2: break at work, but whether you really need it. So

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Speaker 2: I would say, first of all, every single person is different.

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Speaker 2: There's no rule with this, and it will largely depend

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Speaker 2: on how many calories you're burning, what stage of life

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Speaker 2: you're at, what your morning looks like. So as a

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Speaker 2: starting point, if you're up at five six am, or

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Speaker 2: my client's morning who was up at four, you know

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Speaker 2: you are absolutely going to be hungry sort of by

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Speaker 2: at least seven, if not earlier, and then three hours later,

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Speaker 2: so by ten probably you will need to eat. But

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Speaker 2: I would say that's only one or two of my

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Speaker 2: clients out of ten. In more cases than not, what

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Speaker 2: I find my.

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Speaker 1: Clients are not having their first meal until eight or nine.

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Speaker 2: And if you don't eat your breakfast until eight or nine,

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Speaker 2: I would say most people don't then need morning tea

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Speaker 2: because really a well balanced meal should last you three

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Speaker 2: to four hours, which means if you're eating at eight,

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Speaker 2: you can easily should be able to go to twelve

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Speaker 2: and have your lunch. You're always better to have a

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Speaker 2: meal and a lunch meal earlier then you are to

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Speaker 2: have a late morning snack and push lunch back.

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Speaker 1: And that's because the bodies program. According to circadian rhythm,

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Speaker 1: we burn more calories the first half of the day.

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Speaker 2: And also psychologically, when you actually have a substantial meal,

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Speaker 2: you register it as such and then you tend to

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Speaker 2: be more full and satisfied from it, Whereas when you

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Speaker 2: have a snack, which is often grabbing little bits and pieces,

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Speaker 2: it just might be coffee, sort of half a meal,

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Speaker 2: or some nuts and seeds or a yogurt, Psychologically you

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Speaker 2: don't even feel like you've eaten, so it just tends

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Speaker 2: to not give you that satisfaction and fullness that we

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Speaker 2: ideally need from a balanced meal. Now, the difference is,

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Speaker 2: for example, you leanne you know you're tall, you're up

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Speaker 2: to and CrossFit at certain points in time. If you've

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Speaker 2: eaten at eight and then you're starving and get at

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Speaker 2: ten and sit down and have yoget with a bit

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Speaker 2: of granola and fruits, I'm happy with that because it's

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Speaker 2: genuine hunger. But my argument here today is that a

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Speaker 2: lot of times, particularly for those in an office job,

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Speaker 2: it's not genuine hunger. It's more an opportunity and a

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Speaker 2: time to eat, and we think, oh, that's good, I

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Speaker 2: can have a meal and it has I want you

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Speaker 2: to think of it in terms of is it disrupting

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Speaker 2: your lunch timing and your meal balance and basically shifting

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Speaker 2: your calories towards the second half of the day.

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Speaker 3: I think it's a fair point, and like you said,

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Speaker 3: there's no right or wrong, and I certainly have I'm

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Speaker 3: gonna say fifty to fifty to fifty percent of my

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Speaker 3: clients genuinely have a need morning tea and the other

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Speaker 3: fifty percent I're like, I'm fine, I'm not hungry, I'm

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Speaker 3: able to cruise through to lunch. But I really do

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Speaker 3: think it starts with the time that you wake up,

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Speaker 3: like you. I've got some clients who are up at

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Speaker 3: four four thirty myself, sometimes I don't choose to be,

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Speaker 3: but my children need me to be up at that hour,

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Speaker 3: so it is what it is. And other days, if

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Speaker 3: I'm lucky, I might get a quote unquote sleep until

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Speaker 3: six am if I'm lucky.

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Speaker 1: And so I think it.

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Speaker 3: Really depends on what time you up compared when you

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Speaker 3: first have your breakfast, and then if you know, if

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Speaker 3: you're having breakfast at six am, if you're trying to

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Speaker 3: then get through to lunch at twelve or one pm,

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Speaker 3: most people, myself and Susie included, are going to need

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Speaker 3: something as a bit of a mid morning top me

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Speaker 3: up because it is just such a long stretch between times.

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Speaker 3: But if you're someone who wakes up at say six

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Speaker 3: or seven, you might pot around the house, go for

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Speaker 3: a big walk, come back, and you're not having breakfast

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Speaker 3: till about eight or nine am, And then if you're

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Speaker 3: gonna have an early lunch around eleven thirty twelve, you

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Speaker 3: probably can get through to lunch without anything. So I

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Speaker 3: think it's really just asking yourself, like how active am

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Speaker 3: I am? I up really early compared to you know,

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Speaker 3: some other people, and if you are, you probably are

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Speaker 3: going to need a little something in the middle. But

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Speaker 3: it's about asking yourself if you're genuinely hungry. I don't

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Speaker 3: have a problem with my clients having, you know, a

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Speaker 3: coffee in the morning, a coffee at the morning, tea

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Speaker 3: break plus a snack as well. I know a lot

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Speaker 3: of people say, you know, coffee is a snack, so

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Speaker 3: it's only one or the other. But I think it

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Speaker 3: does again come down to genuine hunger and how you

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Speaker 3: have that coffee right along, black with a dash of

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Speaker 3: skim milk is very different to a large flat white

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Speaker 3: on full cream milk with a cup sugar's added. One

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Speaker 3: has a lot more calories and the other one's basically

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Speaker 3: next to nothing. So I think it depends on how

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Speaker 3: you drink your coffee, what size, and then also what

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Speaker 3: you're going to pair it with if you do choose

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Speaker 3: to have something. But like a lot of people, I

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Speaker 3: think sometimes that morning tea can be more out of

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Speaker 3: routine in habit or because everybody else is doing it.

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Speaker 3: Say you're in a workplace and you know somebody does

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Speaker 3: the coffee run every single morning. So you're drinking the

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Speaker 3: coffee without even really thinking about am I hungry? Do

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Speaker 3: I need it? Or you're having a biscuit with everybody,

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Speaker 3: or a croissant or a pastry or something like that

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Speaker 3: because they're in the office, everybody else is having them.

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Speaker 3: Somebody's bakes and brownie's and everyone's having their coffee and

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Speaker 3: brownie at morning tea. So rather than eating out of

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Speaker 3: habit or auto cue, we really encourage our listeners to

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Speaker 3: take a step back, identify is this true hunger? Is

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Speaker 3: it coffee enough? Do I need to pair that or

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Speaker 3: add something else on? Or am I able to actually

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Speaker 3: get through to sort of an earlier lunch, because you're

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Speaker 3: always going to get better nutrition from a properly balanced

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Speaker 3: meal than you would ever do from taking in a

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Speaker 3: couple of snacks. And you know, I did say like,

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Speaker 3: I don't tend to graze it such sometimes in Susie's here,

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Speaker 3: I'm a bit of a grazer because we are cooking,

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Speaker 3: were baking, we're testing recipes, and you know, I am

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Speaker 3: kind of picking and grazing at things. But I generally

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Speaker 3: will have a structured breakfast in the morning, a little

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Speaker 3: something before I got a gym. Then I'll hit the gym.

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Speaker 3: Then I'll come back and have a structured breakfast, and

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Speaker 3: then I'll probably have a bit of a morning tea

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Speaker 3: around generally around between ten to eleven, and then if

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Speaker 3: I have that, then I'll have a bit of a

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Speaker 3: later lunch around one or two, depending on my client

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Speaker 3: load for the day. If not, if I don't have

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Speaker 3: a morning tea and I get busy and I know

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Speaker 3: I've got clients to say twelve, one and two o'clock,

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Speaker 3: what I'll do is I have my lunch early at

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Speaker 3: about eleven o'clock, and then some days I might have

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Speaker 3: one or two aftern tee snacks to get me through

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Speaker 3: to dinner. So I think it really depends on what

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Speaker 3: you're doing throughout the day. But the one thing I

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Speaker 3: really encourage my clients to do is listen to their

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Speaker 3: hunger more than listen to their day, because I think

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Speaker 3: a lot of times we're eating breakfast, lunch, and dinner

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Speaker 3: at the same time every day. I'm having morning tea

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Speaker 3: the same time every day, We're having afternoon tea the

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Speaker 3: same time every day, and we don't do the same

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Speaker 3: things every day, so we shouldn't really be eating on

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Speaker 3: the clock. I'd much prefer my clients to be listening,

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Speaker 3: looking at their calendar and thinking, right, well, I've got

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Speaker 3: a big meeting scheduled between eleven and two pm. What

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Speaker 3: am I going to do about that? It's scheduled right

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Speaker 3: over lunchtime. Am I going to eat the catered lunch provided?

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Speaker 3: Am I going to have a little something before the meeting?

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Speaker 3: Am I going to try and hold off till after

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Speaker 3: the meeting? Then if I'm starving, am I going to

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Speaker 3: be tempted by the cookies during the meeting. I like

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Speaker 3: my clients to actually plan out their day a little bit,

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Speaker 3: look at their calendar and think, right, I'm going to

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Speaker 3: try and wait until I'm genuinely hungry. But having said that,

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Speaker 3: if I've got a meeting that's going to be across

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Speaker 3: three hours over lunchtime, I'm going to need to think

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Speaker 3: strategically about what I do. So there's no right or

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Speaker 3: wrong with morning tea, But it really does come down

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Speaker 3: to do you need it? Are you actually hungry? How

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Speaker 3: much activity are you doing? And what time did you

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Speaker 3: wake up and what time did you have breakfast are

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Speaker 3: probably the biggest couple of things to consider when it

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Speaker 3: comes to that kind of mid morning snack.

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Speaker 2: And I think that those One of the biggest trickiest

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Speaker 2: things to navigate is when other people are eating. You know,

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Speaker 2: we know from research that the biggest predictor one of

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Speaker 2: the biggest predictors of food consumption patterns is when other

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Speaker 2: people are eating. An environment where the office stops for

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Speaker 2: morning tea and it's quite routine for everyone to go

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Speaker 2: and get a coffee or visit the cafe downstairs, it

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Speaker 2: can be really tricky to navigate.

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Speaker 1: So there's a couple of options.

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Speaker 2: Even if you're genuinely not hungry and no you don't

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Speaker 2: need morning tea and are going to have lunch within

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Speaker 2: an hour or two, but basically want to eat something.

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Speaker 1: You know, you can have a piccolo coffee.

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Speaker 2: You could have just a play tea, you know, because

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Speaker 2: it's often that ritual of grabbing something or having something

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Speaker 2: in your hand rather than needing it, or even just

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Speaker 2: snacking on a hundred of berries. You know, they're so

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Speaker 2: good for us, they're pretty low in calories, you're getting

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Speaker 2: a lot of fiber.

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Speaker 1: So it doesn't mean you can have nothing.

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Speaker 2: It's just means sometimes if you know you're actually not

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Speaker 2: hungry for food, just having something small to mix in

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Speaker 2: or have a little break from the computer. And there

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Speaker 2: are a few little options that won't hurt you still

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Speaker 2: get some nutrition from them, and it means you're not

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Speaker 2: taking in a significant number of calories, but still taking

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Speaker 2: a break perhaps, and that can work pretty well too,

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Speaker 2: So low calorie options that you can sort of be

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Speaker 2: still in the group with.

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Speaker 1: So yeah, I think it's an interesting discussion.

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Speaker 2: And as a general of thumb, I think if it's

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Speaker 2: getting to eleven eleven thirty, most of us are actually

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Speaker 2: better to have lunch and then just make sure and

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Speaker 2: described that you're actually in touch with your appetite and

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Speaker 2: writing off that rather than auto Q in terms of

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Speaker 2: its morning tea time. And I'm going to have fruit

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Speaker 2: and yoga because that's what I think is healthy. Well,

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Speaker 2: the next segment is really interesting one because it's a

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Speaker 2: bit of a controversial topic in nutrition in general. And

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Speaker 2: I a good friend of mine who works in food manufacturing,

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Speaker 2: had said to me that there'd been a huge increase

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Speaker 2: in sales of processed meat snacks, and I had noticed

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Speaker 2: myself that the sections in supermarkets with crackers and meat

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Speaker 2: snacks have increased.

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Speaker 1: Significantly, So I'm talking things.

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Speaker 2: Like rather than just cheese and crackers, they're actually processed meat,

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Speaker 2: So things like rounds of turkey or ham or salami

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Speaker 2: packaged and marketed as children's snacks.

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Speaker 1: For the lunch box.

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Speaker 2: You may have also noticed there's a number of dried

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Speaker 2: kind of meat snacks. There's jerky, but then there's also

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Speaker 2: like twiggy Are they called twiggy sticks that.

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Speaker 3: Like salami sticks and twiggy sticks? Yeah?

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Speaker 1: I think so.

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Speaker 2: Yeah, Like they're also like in the chip and music

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Speaker 2: bar section that you can grab a stool lunches. And

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Speaker 2: I think it can be really confusing because we're taught

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Speaker 2: on one hand, and indeed on the podcast, sand and

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Speaker 2: I regularly talk about how important protein is. So you think,

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Speaker 2: as a parent, perhaps you're doing the right thing, but

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Speaker 2: actually we do need to be careful with process meat.

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Speaker 2: And it's back to school time. A lot of us

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Speaker 2: are packing lunches and perhaps using things like ham and turkey,

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Speaker 2: which you get are heavily marketed for the back to

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Speaker 2: school time, and I thought we actually, I think we've

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Speaker 2: ever really talked about it, so it's time Leanne to

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Speaker 2: have a talk about ham.

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Speaker 3: And I think that we have covered the evidence around

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Speaker 3: process red meats, and for anyone whom perhaps hasn't heard

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Speaker 3: that episode, there is very clear research from the World

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Speaker 3: Health Organization, from numerous nutrition and health organizations, in cancer

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Speaker 3: associations around the world that regularly eating processed meat basically

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Speaker 3: leads to colorectal cancer. There is very clear and very

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Speaker 3: strong evidence for that. Now, is that to say, if

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Speaker 3: you put some salami on your pizza a couple of

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Speaker 3: times a month, are you going to get colorrectal cancer?

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Speaker 3: It's not like it's one causes the other, but over time,

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Speaker 3: the more you eat and the more regularly you eat

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Speaker 3: these process red meats. And what kind of is considered

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Speaker 3: under that banner is things like salami and ham and

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Speaker 3: bacon and you know, Frankfurt's and cabanas and anything you

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Speaker 3: might put on kind of like a cheese platter or

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Speaker 3: a pizza for example. So I myself, I'll be completely honest.

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Speaker 3: I do use a little bit of salami or ham

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Speaker 3: on a pizza, But how often do I have a pizza?

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Speaker 3: Once or twice a month max? And that is the

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Speaker 3: only time that I will use something like that because

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Speaker 3: I do generally enjoy it. I do like having that

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Speaker 3: but also I don't use a lot of it on

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Speaker 3: pizzas either. I just use a small amount really for

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Speaker 3: the flavor, and that's about it. So it's about the

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Speaker 3: frequency and how often that you're having it, not just

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Speaker 3: that you're going to have it as a one off

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Speaker 3: and it's going to cause this, you know, horrible cancer.

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Speaker 3: So we need to be clear that there's very strong

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Speaker 3: evidence for this, but it is around the frequency and

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Speaker 3: the amount. Now, there was also an association found, so

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Speaker 3: we know that process red meats increase your chances or

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Speaker 3: likelihood of getting colorect or cancer. And there was also

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Speaker 3: an association with that research that looked at an association

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Speaker 3: with stomach cancer as well, but the evidence was still

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Speaker 3: not conclusive. So it does tend to increase your risk

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Speaker 3: of some you know, I would even got to say

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Speaker 3: many cancers, but we do know with colorectal cancer it's

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Speaker 3: very clear. So if you have a family history of

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Speaker 3: colorectal cancer, it's something that I would be being very

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Speaker 3: very careful of. Now, the thing is a lot of

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Speaker 3: us associate these process red meats with red meat. So

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Speaker 3: I should stop saying process red meats and just saying

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Speaker 3: process meats in general, right, because although, like I said,

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Speaker 3: it's the bacon, the kabana, the salami, the sausages, sometimes

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Speaker 3: the chicken and turkey falls into that category as well.

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Speaker 3: And one of my clients messaged me during the week, Susie,

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Speaker 3: and she says, hey, I've got this in my freezer,

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Speaker 3: can I use it up? It just says that I

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Speaker 3: think it was like ninety five percent organic chicken with

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Speaker 3: some flavors and that sort of thing. And I said

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Speaker 3: to her, although it looks like normal chicken, right, like

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Speaker 3: it reads like normal chicken on the label, it's actually

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Speaker 3: still considered a process meat because there are added preservatives

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Speaker 3: in that. So chicken and turkey, the kind of stuff

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Speaker 3: that you'll find in the deli section that sliced it's

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Speaker 3: ready to go for lunchboxes, that often falls under the

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Speaker 3: same category as process red meats because when we're doing

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Speaker 3: things to preserve them that generally, then you know we're

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Speaker 3: adding things like extra salt, to nitrates and preservatives into

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Speaker 3: that that will still fall under the banner of eating

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Speaker 3: processed meats as well. So you just need to be

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Speaker 3: careful of pretty much any kind of meats that you're

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Speaker 3: buying from that deli section, or that sliced in that Yeah,

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Speaker 3: the slice meats kind of section where the ham and

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Speaker 3: the salami and the turkey are found. You just need

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Speaker 3: to be really careful and have a good read of

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Speaker 3: the ingredient list. But I would say generally, Susie, would

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Speaker 3: you agree that most of the meats found in that section,

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Speaker 3: whether it's chicken, turkey, ham, salami, are considered under this

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Speaker 3: process meat banner one hundred percent.

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Speaker 2: So the first issue is that, certainly from a health perspective,

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Speaker 2: they have some concerns around their relationship to digestive track cancers,

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Speaker 2: and certainly we've seen this dramatic increase in those types

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Speaker 2: of cancer basically change the bow lining and leave you

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Speaker 2: more susceptible to those.

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Speaker 1: But nutritionally, the issue is that they're still processed.

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Speaker 2: So when we talk about protein and particularly adding it

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Speaker 2: to lunches and lunch boxes, you know, we're sort of

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Speaker 2: working out how much you need, like adults twenty to

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Speaker 2: thirty grams, kids at least ten. Now, the issue is

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Speaker 2: that process meat like ham, you need so much of

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Speaker 2: it to get the equivalent amount of protein, Like you

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Speaker 2: need almost one hundred grams of ham, which is often

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Speaker 2: the entire one of those packets to get even close,

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Speaker 2: and it's still lower because those meats are processed with

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Speaker 2: more water and fillings.

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Speaker 1: Kind of added.

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Speaker 2: So I think about one hundred grands of ham has

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Speaker 2: got about sixteen grams of protein.

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Speaker 1: Now.

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Speaker 2: To be loading that much process meat, there's a number

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Speaker 2: of negatives. You know, it's adding salt to the diet.

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Speaker 2: We shouldn't be eating processed meats more than once or

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Speaker 2: twice a week, so including them every day on sandwiches

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Speaker 2: is not the best choice. You know, you're a million

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Speaker 2: times better to have things like tuna or tin fish.

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Speaker 1: Or leftover chicken breast.

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Speaker 2: So I think there's an issue because it's often considered

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Speaker 2: a cheaper choice for families to grab the shaved ham

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Speaker 2: or turkey perkilo, But ultimately you're basically getting a lot

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Speaker 2: of processed food that we shouldn't be recommending in terms

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Speaker 2: of the quality of food. So I think a lot

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Speaker 2: of people don't realize that in the sense, if it's chicken,

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Speaker 2: it's just lower in overall. And I think the issue

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Speaker 2: fundamentally with promoting more snack food with processed meat is

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Speaker 2: that you know, kids can be having that kind of

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Speaker 2: food every day. It's actually very expensive. People would say

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Speaker 2: it's cheaper than say chicken breast, Well not really perkilo

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Speaker 2: when you look at amount. So I am a parent.

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Speaker 2: At times I might use hand but I really try

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Speaker 2: and instead cook extra lean sausage is still a process meat,

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Speaker 2: but cook leans the lean sausages or chicken breast extra

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Speaker 2: and add some chitzel in there. As opposed to using

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Speaker 2: processed meat too frequently in the kid's lunchboxes. And I'm

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Speaker 2: a hard no on the process meat snacks. I think

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Speaker 2: that is like if you get a rice pack, a

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Speaker 2: rice cracker snack that's got rounds of chicken meat, process

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Speaker 2: chicken meat, cheese, and rice cracker, there's so much processed

401
00:17:02,680 --> 00:17:05,000
Speaker 2: food there. Sure there's a little bit of protein, but

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Speaker 2: it's not good for us to be having that processed food,

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Speaker 2: and it's certainly not good for the kids. So I'm

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Speaker 2: a big no on those, particularly when you see it

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Speaker 2: with say process biscuits like shapes, I just think, what

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Speaker 2: is going on in the supermarket that they've snuck in

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Speaker 2: as a healthier snack food.

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Speaker 1: Well, that's just not the case. You know.

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Speaker 2: If I'm talking protein in school lunchboxes, I would much

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Speaker 2: prefer dairy so yogurt or cheese, then I ever would

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Speaker 2: use processed meats, and I don't think that's been communicated

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Speaker 2: well in the media. And then there's this sort of

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Speaker 2: another category, which is like the jerkys, so the dried meats. Now,

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Speaker 2: while they are not technically processed with nitrates, so not

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Speaker 2: as much as a concern the digestive health.

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Speaker 1: The issue with those is they're so packfull of sodium.

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Speaker 2: You know, when I worked in South Africa with the

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Speaker 2: rugby one of my rugby boys who was like six

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Speaker 2: ft five came back and had gained two kilos overnight.

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Speaker 2: And when I realized, you've eaten like a kilo of

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Speaker 2: dried meat, because in South Africa culturally they eat a

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Speaker 2: huge amount of biltong and dried Now, he was a footballer.

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Speaker 1: Who was sweating a lot and they need a lot

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Speaker 1: of calories. That was less than a concern for him.

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Speaker 2: But for example, just twenty five grands of jerky, which

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Speaker 2: is not very much, you know, it's a few pieces,

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Speaker 2: has got more than seven hundred million grams of sodium

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Speaker 2: and you know, almost ten grams of protein. So my

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Speaker 2: concern for small children in particular, anyone under ten is

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Speaker 2: that the sodium and protein amounts are actually too high.

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Speaker 2: So if you were rating and saying, well, you're actually

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Speaker 2: better to have dried meat than process meat.

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Speaker 1: So yes, if you were trying to add a.

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Speaker 2: Little bit of protein to the lunchboxes the older children,

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Speaker 2: a few pieces of jerky's okay, but for any child

436
00:18:33,480 --> 00:18:35,960
Speaker 2: under the age of ten, it's too concentrated in protein

437
00:18:36,040 --> 00:18:37,040
Speaker 2: and too high in salt.

438
00:18:37,560 --> 00:18:39,719
Speaker 1: So I think we have to just be aware of that.

439
00:18:39,760 --> 00:18:41,359
Speaker 2: And as I said, I don't think we've discussed it,

440
00:18:41,400 --> 00:18:43,760
Speaker 2: nor do I think it's been discussed in main media.

441
00:18:43,840 --> 00:18:45,959
Speaker 2: And you have to be sort of careful because if

442
00:18:45,960 --> 00:18:48,679
Speaker 2: you think about industry groups, they're powerful groups, the groups

443
00:18:48,680 --> 00:18:50,800
Speaker 2: that make these products, and they're taking bigger and bigger

444
00:18:50,800 --> 00:18:53,520
Speaker 2: sections of the supermarket. But as dieticians we have to

445
00:18:53,520 --> 00:18:55,800
Speaker 2: be very clear processed meat is not good for us.

446
00:18:56,240 --> 00:18:58,520
Speaker 2: It's not good for the sandwiches, really, and you're actually

447
00:18:58,600 --> 00:19:01,199
Speaker 2: much better to put a slice of cheese or some avocado,

448
00:19:01,359 --> 00:19:04,000
Speaker 2: or some leftover chicken or a tiner tutor if the

449
00:19:04,080 --> 00:19:07,359
Speaker 2: kids will tolerate it, or go for dairy forms of

450
00:19:07,359 --> 00:19:09,520
Speaker 2: protein in the lunch box, rather than thinking you're putting

451
00:19:09,520 --> 00:19:11,520
Speaker 2: a couple of slices of ham and getting some protein

452
00:19:11,800 --> 00:19:14,200
Speaker 2: because the reality is one or two slices of shaved

453
00:19:14,200 --> 00:19:16,040
Speaker 2: hand will give you a couple of grams of protein

454
00:19:16,160 --> 00:19:16,560
Speaker 2: if that.

455
00:19:17,359 --> 00:19:19,159
Speaker 3: One hundred percent. And I'm glad you brought up biltong

456
00:19:19,200 --> 00:19:21,200
Speaker 3: in the jerky because I had a lovely client asked

457
00:19:21,200 --> 00:19:23,639
Speaker 3: me about that this week for her teenage son. I

458
00:19:23,640 --> 00:19:25,760
Speaker 3: think it's very trendy on social media, like it must

459
00:19:25,800 --> 00:19:27,720
Speaker 3: be all over TikTok and she said, oh, all the

460
00:19:27,720 --> 00:19:29,440
Speaker 3: boys want to have this in their lunch box? Is

461
00:19:29,480 --> 00:19:31,359
Speaker 3: that okay to put in? And so like you, I said,

462
00:19:31,359 --> 00:19:34,480
Speaker 3: you know, jerki is a better alternative to things like

463
00:19:34,560 --> 00:19:37,919
Speaker 3: ham and salami because it's not considered processed because it

464
00:19:38,000 --> 00:19:40,520
Speaker 3: is dried out. But where the issue stands is the

465
00:19:40,600 --> 00:19:43,040
Speaker 3: high amount of protein, and like you said, the sodium

466
00:19:43,080 --> 00:19:45,920
Speaker 3: content as well. So you know, if they're boys, they're

467
00:19:45,960 --> 00:19:48,119
Speaker 3: super active, they're a bit older. You know, we're talking

468
00:19:48,480 --> 00:19:51,960
Speaker 3: sixteen seventeen, you know year old teens versus eight nine

469
00:19:52,000 --> 00:19:54,159
Speaker 3: ten year old teens. Sure they can get away with

470
00:19:54,200 --> 00:19:56,440
Speaker 3: a little bit more protein. If they're running around a lot,

471
00:19:56,480 --> 00:19:58,880
Speaker 3: it's hot, if they're sweating a lot, perhaps a little

472
00:19:58,880 --> 00:20:00,920
Speaker 3: bit of added sodium's not bad, but I think it's

473
00:20:01,040 --> 00:20:03,800
Speaker 3: very different for a sixteen seventeen year old boy to

474
00:20:03,800 --> 00:20:05,520
Speaker 3: be having some jerky in their lunch box a few

475
00:20:05,560 --> 00:20:08,160
Speaker 3: times a week versus a eight or nine year old

476
00:20:08,200 --> 00:20:10,399
Speaker 3: boy to be having that or girl as well. So

477
00:20:10,480 --> 00:20:12,879
Speaker 3: I think it's an important discussion today, SUSI. You know,

478
00:20:13,040 --> 00:20:15,720
Speaker 3: just circle back to the chicken and the turkey, the

479
00:20:15,800 --> 00:20:18,119
Speaker 3: slice sort of stuff we found in the deli, because

480
00:20:18,160 --> 00:20:20,200
Speaker 3: I think it's important to really bring this one home

481
00:20:20,240 --> 00:20:23,880
Speaker 3: because often, I guess they're touted as a healthy alternative

482
00:20:23,920 --> 00:20:27,000
Speaker 3: to red meats like salami and ham, But if the

483
00:20:27,080 --> 00:20:30,639
Speaker 3: chicken and turkey has been preserved, it actually still counts

484
00:20:30,680 --> 00:20:33,720
Speaker 3: as a process meat. And when you're having that regularly

485
00:20:33,760 --> 00:20:36,640
Speaker 3: over time, it can be harmful and lead to increasing

486
00:20:36,640 --> 00:20:39,560
Speaker 3: your risk of developing different types of cancers. So most

487
00:20:39,720 --> 00:20:42,520
Speaker 3: cold cuts of meat, whether it is red or white,

488
00:20:42,640 --> 00:20:45,760
Speaker 3: like turkey or chicken, are actually considered a processed meat.

489
00:20:45,920 --> 00:20:47,719
Speaker 3: And if you look at some of the cancer research

490
00:20:47,800 --> 00:20:50,720
Speaker 3: institutes around the world, For example, one of the ones

491
00:20:50,760 --> 00:20:53,399
Speaker 3: the American Institute for Cancer Research, which puts out some

492
00:20:53,440 --> 00:20:56,920
Speaker 3: really good quality research that actually defines a process meat

493
00:20:57,119 --> 00:21:01,240
Speaker 3: as any meat preserved by smoking cure, salting, or the

494
00:21:01,280 --> 00:21:04,720
Speaker 3: addition of chemical preservatives such as night trates, and even

495
00:21:04,760 --> 00:21:06,280
Speaker 3: I know a lot of Americans, if we've got some

496
00:21:06,320 --> 00:21:08,280
Speaker 3: of our American clients listening, they eat a lot of

497
00:21:08,320 --> 00:21:10,960
Speaker 3: turkey bacon. Even a lot of different brands of turkey

498
00:21:11,040 --> 00:21:13,720
Speaker 3: bacon have nitrates added. So I think it's just important

499
00:21:14,000 --> 00:21:16,399
Speaker 3: to be reading our nutrition label. Sure, if you're going

500
00:21:16,480 --> 00:21:18,359
Speaker 3: to have these things as a one off, you're running

501
00:21:18,400 --> 00:21:21,040
Speaker 3: into I don't know, a salad bar and you're grabbing,

502
00:21:21,119 --> 00:21:22,320
Speaker 3: you know, a bit of a salad with a bit

503
00:21:22,320 --> 00:21:24,199
Speaker 3: of chopped up chicken or a subway or something like

504
00:21:24,240 --> 00:21:25,960
Speaker 3: that once or twice a week, like it's not a

505
00:21:25,960 --> 00:21:28,399
Speaker 3: big deal. But if you're using it regularly in your

506
00:21:28,480 --> 00:21:31,119
Speaker 3: lunches or in your kid's lunchbox, like it's multiple times

507
00:21:31,119 --> 00:21:34,199
Speaker 3: a week, it's nearly every day. No, No, you're using it

508
00:21:34,240 --> 00:21:36,920
Speaker 3: on sandwiches and salads and wraps. You're also then backing

509
00:21:36,960 --> 00:21:38,840
Speaker 3: it up and having it on pizzas and you know,

510
00:21:38,880 --> 00:21:40,520
Speaker 3: as part of burgers and that sort of thing is

511
00:21:40,600 --> 00:21:43,080
Speaker 3: dinner as well. When it's sneaking in more than about

512
00:21:43,119 --> 00:21:45,360
Speaker 3: i'd say two, three four times a week, I really

513
00:21:45,440 --> 00:21:47,439
Speaker 3: think you need to be stepping up your game and

514
00:21:47,440 --> 00:21:50,600
Speaker 3: looking at alternative sources of protein, whether it's for yourself

515
00:21:50,640 --> 00:21:53,400
Speaker 3: or whether it's for our kids lunchboxes, and remembering that

516
00:21:53,440 --> 00:21:55,920
Speaker 3: also some of our vegetarian options can be really good,

517
00:21:56,119 --> 00:21:59,000
Speaker 3: particularly children under about ten to twelve, Like they don't

518
00:21:59,000 --> 00:22:01,280
Speaker 3: need a lot of protein, like Susie said, so a

519
00:22:01,280 --> 00:22:04,240
Speaker 3: handful of chickpeas or some you know, some butter beans

520
00:22:04,359 --> 00:22:06,760
Speaker 3: or even some of the roasted chickpeas or adamamae beans,

521
00:22:06,800 --> 00:22:09,040
Speaker 3: they can still give a good protein hit with a

522
00:22:09,080 --> 00:22:11,280
Speaker 3: bit of cheese into a lunchbox. So then you can

523
00:22:11,440 --> 00:22:13,879
Speaker 3: just put a sandwich with a little bit of I

524
00:22:13,920 --> 00:22:16,000
Speaker 3: know most lunch schools are nut free, but maybe just

525
00:22:16,000 --> 00:22:17,840
Speaker 3: a little bit of i don't know, some spread or

526
00:22:17,880 --> 00:22:20,560
Speaker 3: avocado or something like that, because there's going to be

527
00:22:20,720 --> 00:22:23,280
Speaker 3: enough protein in from a bit of cheese or yogurt

528
00:22:23,280 --> 00:22:25,639
Speaker 3: in the lunchbox with a handful of beans or roasted

529
00:22:25,720 --> 00:22:28,040
Speaker 3: chickpeas or something like that. So it doesn't always have

530
00:22:28,119 --> 00:22:31,320
Speaker 3: to be animal based protein into the school lunchboxes for

531
00:22:31,359 --> 00:22:33,880
Speaker 3: young children because they're going to get plenty of protein

532
00:22:33,960 --> 00:22:38,239
Speaker 3: through other alternative sauces like beans and legumes. Hopefully they

533
00:22:38,240 --> 00:22:40,119
Speaker 3: eat them. They're a wonderful addition to the diet, and

534
00:22:40,119 --> 00:22:42,760
Speaker 3: they actually help to reduce our risk of different types

535
00:22:42,800 --> 00:22:44,440
Speaker 3: of cancers long term as well. So I'm a big

536
00:22:44,480 --> 00:22:47,520
Speaker 3: fan of adding things like roasted chickpeas and adamamae beans.

537
00:22:47,520 --> 00:22:49,399
Speaker 3: Indicates lunchboxes to Susie.

538
00:22:49,600 --> 00:22:50,600
Speaker 1: Yeah, they're good choices.

539
00:22:50,640 --> 00:22:52,440
Speaker 2: And as I said, I would certainly wouldn't be trying

540
00:22:52,440 --> 00:22:54,720
Speaker 2: to add process meat in the lunchbox more than once

541
00:22:54,800 --> 00:22:55,400
Speaker 2: or twice a week.

542
00:22:55,440 --> 00:22:56,320
Speaker 1: And really it's not.

543
00:22:56,280 --> 00:22:59,119
Speaker 2: Adding much protein at all, so just keep that in mind,

544
00:22:59,400 --> 00:23:01,480
Speaker 2: all right. So, as you may have noticed, we have

545
00:23:01,520 --> 00:23:03,520
Speaker 2: gone to one episode this year, just.

546
00:23:03,560 --> 00:23:04,760
Speaker 1: We're going to see how it goes.

547
00:23:05,320 --> 00:23:08,520
Speaker 2: We know you love two episodes, but it was taking

548
00:23:08,560 --> 00:23:11,600
Speaker 2: a huge amount of time and we've we've been a

549
00:23:11,600 --> 00:23:13,160
Speaker 2: little bit busy. So we're just going to run into

550
00:23:13,200 --> 00:23:15,280
Speaker 2: the first part of the year with a longer episode once.

551
00:23:15,160 --> 00:23:16,240
Speaker 1: A week and see how it goes.

552
00:23:16,560 --> 00:23:18,720
Speaker 2: But we hear you and and if it turns out

553
00:23:18,720 --> 00:23:20,480
Speaker 2: that you're really missing it and we need to do too,

554
00:23:20,520 --> 00:23:22,159
Speaker 2: we'll come back. But at the moment, we try to

555
00:23:22,160 --> 00:23:23,920
Speaker 2: put a longer episode together for a bit more meat,

556
00:23:23,920 --> 00:23:25,920
Speaker 2: because I like a longer poding episode myself.

557
00:23:26,640 --> 00:23:29,159
Speaker 1: So what I thought each time we would do is

558
00:23:29,200 --> 00:23:30,040
Speaker 1: come to what we're.

559
00:23:29,880 --> 00:23:33,359
Speaker 2: Seeing clinic, because I think one of the things about

560
00:23:33,440 --> 00:23:37,399
Speaker 2: Leanna and I is that we walk the walk of nutrition.

561
00:23:37,480 --> 00:23:40,520
Speaker 2: We see clients every day and we're constantly learning. So

562
00:23:41,000 --> 00:23:43,520
Speaker 2: I want us to talk about things that I see

563
00:23:43,800 --> 00:23:46,200
Speaker 2: is that my client's just eating the same thing every

564
00:23:46,280 --> 00:23:49,760
Speaker 2: single day. So I'll have diaries come through and at

565
00:23:49,800 --> 00:23:51,639
Speaker 2: the same time they have the exact same breakfast. So

566
00:23:51,640 --> 00:23:53,760
Speaker 2: for example, it might be a bit of a couple

567
00:23:53,760 --> 00:23:56,600
Speaker 2: of oats with a tablespoons of seeds and half a

568
00:23:56,600 --> 00:24:00,679
Speaker 2: banana and some protein yogurt, and then at twelve o'clock

569
00:24:00,720 --> 00:24:03,320
Speaker 2: each day they'll have some tuna and salad, and it's

570
00:24:03,400 --> 00:24:06,520
Speaker 2: just every single day is the same. Now, certainly initially

571
00:24:06,520 --> 00:24:08,600
Speaker 2: when someone's in backing your dietary change and trying to

572
00:24:08,600 --> 00:24:10,840
Speaker 2: clean up their diet, and it's a dramatic difference from

573
00:24:10,840 --> 00:24:11,800
Speaker 2: what they've been eating.

574
00:24:11,520 --> 00:24:14,760
Speaker 1: Before, you know, you're having calorie control, you're eating well.

575
00:24:14,880 --> 00:24:17,320
Speaker 2: A lot of the time it will work beautifully, but

576
00:24:17,359 --> 00:24:19,479
Speaker 2: then what you may notice is, all of a sudden,

577
00:24:19,520 --> 00:24:20,240
Speaker 2: it doesn't seem to.

578
00:24:20,280 --> 00:24:21,200
Speaker 1: Be working anymore.

579
00:24:21,520 --> 00:24:24,040
Speaker 2: And the reason that happens is that the body is very,

580
00:24:24,119 --> 00:24:27,000
Speaker 2: very smart, and it basically likes to be a little

581
00:24:27,040 --> 00:24:29,560
Speaker 2: bit lazy metabolically, and if you're doing the same thing

582
00:24:29,600 --> 00:24:30,120
Speaker 2: every day, it.

583
00:24:30,040 --> 00:24:31,359
Speaker 1: Doesn't have to work very hard.

584
00:24:31,480 --> 00:24:33,639
Speaker 2: It knows exactly what to do to process that food

585
00:24:33,680 --> 00:24:34,720
Speaker 2: and you may then notice that.

586
00:24:34,680 --> 00:24:38,280
Speaker 1: You don't notice much hunger. So, whilst a baseline.

587
00:24:37,760 --> 00:24:41,560
Speaker 2: Diet is important to get your protein foundation right and

588
00:24:41,560 --> 00:24:45,040
Speaker 2: get your calorie balance right, don't underestimate the importance of

589
00:24:45,200 --> 00:24:48,040
Speaker 2: mixing things up. So if you know that you've had

590
00:24:48,080 --> 00:24:50,399
Speaker 2: the same breakfast every day for the past twenty years,

591
00:24:50,720 --> 00:24:53,640
Speaker 2: or you have exactly the same afternoon tea, or very

592
00:24:53,720 --> 00:24:55,719
Speaker 2: rarely do you change your routine at night where you

593
00:24:55,760 --> 00:24:59,360
Speaker 2: have your protein vegetables a small trade after dinner, it's

594
00:24:59,359 --> 00:25:01,480
Speaker 2: time to mix things up. And that may be just

595
00:25:01,520 --> 00:25:03,920
Speaker 2: as simple as rather than having four or five meals

596
00:25:03,960 --> 00:25:05,679
Speaker 2: a day every so often.

597
00:25:05,400 --> 00:25:07,119
Speaker 1: You just have three meals a day, or on the

598
00:25:07,119 --> 00:25:07,880
Speaker 1: weekends you.

599
00:25:07,880 --> 00:25:10,280
Speaker 2: Have a longer fast, or you might have a light

600
00:25:10,359 --> 00:25:12,360
Speaker 2: day of eating once a week because you're getting ready

601
00:25:12,359 --> 00:25:15,280
Speaker 2: for the weekends. So I just wanted to remind everyone

602
00:25:15,320 --> 00:25:17,720
Speaker 2: that if you're someone who is a creature of habit

603
00:25:17,760 --> 00:25:20,479
Speaker 2: and it's the same type of bread the same breakfast, cereal,

604
00:25:20,600 --> 00:25:23,560
Speaker 2: the same mix of lunch every day. Mixing things up

605
00:25:23,600 --> 00:25:25,320
Speaker 2: is one of the best things you can do metabolically,

606
00:25:25,440 --> 00:25:28,200
Speaker 2: and then if you will then notice that you'll see

607
00:25:28,280 --> 00:25:30,520
Speaker 2: changes in hunger, and that's a sign that your body's

608
00:25:30,560 --> 00:25:32,560
Speaker 2: working harder and your metabolism's increase.

609
00:25:32,720 --> 00:25:35,680
Speaker 1: So that is just basically what I want to talk about.

610
00:25:35,800 --> 00:25:36,480
Speaker 1: Change it up.

611
00:25:36,520 --> 00:25:39,720
Speaker 2: Whether it's brands of food, timing of eating on different days,

612
00:25:39,760 --> 00:25:42,360
Speaker 2: have different things, it's the best thing that you can

613
00:25:42,400 --> 00:25:43,600
Speaker 2: do to keep.

614
00:25:43,400 --> 00:25:45,680
Speaker 1: Your metabolism up, and in particularly if you're a fat.

615
00:25:45,480 --> 00:25:48,919
Speaker 2: Loss journey, continue to consistently lose weight over time. So

616
00:25:49,040 --> 00:25:51,440
Speaker 2: once you get to sort of six eight, twelve weeks

617
00:25:51,480 --> 00:25:54,119
Speaker 2: of very similar regime, the more you can change it up,

618
00:25:54,119 --> 00:25:54,480
Speaker 2: the better.

619
00:25:55,000 --> 00:25:57,280
Speaker 3: And it's not just from a fatless perspective. Changing it

620
00:25:57,359 --> 00:25:59,679
Speaker 3: up is important for diversity and nutrients because if you

621
00:25:59,760 --> 00:26:02,119
Speaker 3: have the exact same breakfast every day, you might have

622
00:26:02,280 --> 00:26:04,199
Speaker 3: it might be super healthy and nurishing. It might be

623
00:26:04,240 --> 00:26:06,760
Speaker 3: you know, Greek yogurts and fruits and nuts and some

624
00:26:06,800 --> 00:26:08,960
Speaker 3: seeds and a bit of you know, really wholesome granola,

625
00:26:09,040 --> 00:26:11,360
Speaker 3: or something that might be the standardbrecky every day. Then

626
00:26:11,440 --> 00:26:13,800
Speaker 3: lunches some form of you know, salad with a bit

627
00:26:13,840 --> 00:26:16,240
Speaker 3: of brown rice and either chicken or tuna, and then

628
00:26:16,280 --> 00:26:18,360
Speaker 3: dinner is like a bit of lean protein. It might

629
00:26:18,400 --> 00:26:20,680
Speaker 3: be salmon or fish, and it might always have veggies

630
00:26:20,680 --> 00:26:23,080
Speaker 3: and a bit of you know, roasted potato or sweet potato.

631
00:26:23,400 --> 00:26:25,760
Speaker 3: That is a very healthy, wholesome diet, but you're also

632
00:26:25,840 --> 00:26:28,600
Speaker 3: missing out on a lack of diversity in terms of

633
00:26:28,640 --> 00:26:32,280
Speaker 3: different types of nutrients and vitamins and minerals and photochemicals

634
00:26:32,320 --> 00:26:35,280
Speaker 3: and antioxidants. The more diversity we have in our diet,

635
00:26:35,480 --> 00:26:37,280
Speaker 3: the better it is for our gut health, and the

636
00:26:37,280 --> 00:26:39,960
Speaker 3: better it is for our overall nutrition and to give

637
00:26:40,000 --> 00:26:42,520
Speaker 3: us all the different types of vitamins and minerals, because

638
00:26:42,800 --> 00:26:45,560
Speaker 3: so many times, you know, we're utilizing the same vegetables

639
00:26:45,560 --> 00:26:47,560
Speaker 3: on repeat, and not that vegetables are a bad thing,

640
00:26:47,760 --> 00:26:50,720
Speaker 3: but it's always kind of you know, broccoli, carrots, and

641
00:26:50,840 --> 00:26:53,000
Speaker 3: I don't know, zucchini pretty much all the time. Like

642
00:26:53,040 --> 00:26:55,240
Speaker 3: when was the last time you ate some squash or

643
00:26:55,280 --> 00:26:58,280
Speaker 3: some eggplant or you had I added some red radishes

644
00:26:58,440 --> 00:27:00,399
Speaker 3: into a client salad the other day and she's like,

645
00:27:00,400 --> 00:27:02,800
Speaker 3: oh my goodness, I've never bought radishes and I really

646
00:27:02,880 --> 00:27:05,120
Speaker 3: like them. They were really crunchy. They added some good

647
00:27:05,160 --> 00:27:07,439
Speaker 3: texture to her salad and she really enjoyed them. So

648
00:27:07,480 --> 00:27:09,000
Speaker 3: I think it's a good time of year to have

649
00:27:09,440 --> 00:27:12,200
Speaker 3: brows of your local you know, it might be marketplace,

650
00:27:12,240 --> 00:27:14,280
Speaker 3: it might just be local coles and bullards, and see

651
00:27:14,320 --> 00:27:17,000
Speaker 3: what vegetables or salads are there as an option to

652
00:27:17,520 --> 00:27:20,480
Speaker 3: just substitute out to give yourself a little bit more variety.

653
00:27:20,520 --> 00:27:23,080
Speaker 3: So play with the timings, play with the type of meal,

654
00:27:23,560 --> 00:27:26,200
Speaker 3: and actually play with different types of vegetables and salads

655
00:27:26,200 --> 00:27:28,760
Speaker 3: as well. If you always put berries into your breakfast,

656
00:27:29,040 --> 00:27:32,000
Speaker 3: try a pair, try a fig, try some different type,

657
00:27:32,040 --> 00:27:34,560
Speaker 3: some blackberries instead of some blueberries. Just try to give

658
00:27:34,560 --> 00:27:36,479
Speaker 3: yourself a bit of a shakeup when it comes to

659
00:27:36,680 --> 00:27:39,560
Speaker 3: the different types of ingredients you're having it. Because although

660
00:27:39,560 --> 00:27:42,800
Speaker 3: capsicums are wonderfully healthy, a red capsicum compared to a

661
00:27:42,840 --> 00:27:46,560
Speaker 3: yellow capsicum compared to a green capsicum all have slightly

662
00:27:46,680 --> 00:27:49,200
Speaker 3: different types of vitamins and minerals in them as well.

663
00:27:49,240 --> 00:27:52,320
Speaker 3: So the more diversity, the different types of colors, the

664
00:27:52,359 --> 00:27:55,160
Speaker 3: different types of ingredients. Don't always use brown rice. Try

665
00:27:55,160 --> 00:27:57,560
Speaker 3: to use some red rice or black rice, or some

666
00:27:57,680 --> 00:27:59,960
Speaker 3: kin white perhaps or even a different type of age

667
00:28:00,280 --> 00:28:02,520
Speaker 3: grain might be really important for you to have as

668
00:28:02,560 --> 00:28:04,800
Speaker 3: part of the carbohydrate serve in your dinner. If you

669
00:28:04,840 --> 00:28:07,760
Speaker 3: always use sweet potato, actually try having some white potato

670
00:28:07,920 --> 00:28:10,560
Speaker 3: or some purple potato, or throw in some kinmar instead.

671
00:28:10,840 --> 00:28:14,560
Speaker 3: So diversity is so important from a flatwel's perspective, but

672
00:28:14,640 --> 00:28:18,000
Speaker 3: more so from a general health perspective and in particular

673
00:28:18,040 --> 00:28:20,320
Speaker 3: a gut health perspective, because we know we now have

674
00:28:20,440 --> 00:28:24,120
Speaker 3: such great research that a lot of autoimmune conditions are

675
00:28:24,119 --> 00:28:27,760
Speaker 3: actually linked back to poor gut heals basically, so some

676
00:28:27,800 --> 00:28:30,919
Speaker 3: really good solid research and reasoning why we want you

677
00:28:30,960 --> 00:28:32,520
Speaker 3: to give a good shake up and not eat the

678
00:28:32,560 --> 00:28:33,440
Speaker 3: same thing every day.

679
00:28:33,760 --> 00:28:35,600
Speaker 2: True, And I think the other thing with mixing things

680
00:28:35,680 --> 00:28:37,360
Speaker 2: up can be tricky when you're looking at the cost

681
00:28:37,440 --> 00:28:40,520
Speaker 2: of different fruits and vegetables, and because if you go

682
00:28:40,560 --> 00:28:43,320
Speaker 2: and buy something like radishes, which takes me back to

683
00:28:43,360 --> 00:28:46,000
Speaker 2: the eighties when we would have often radishes with a salad,

684
00:28:46,880 --> 00:28:50,360
Speaker 2: they're quite expensive fishes and a salad. Yeah, it's sort

685
00:28:50,360 --> 00:28:53,280
Speaker 2: of something that isn't on that routine cucumber cat you know,

686
00:28:53,320 --> 00:28:55,960
Speaker 2: the standard stuff. And what I find can be a

687
00:28:56,000 --> 00:28:57,800
Speaker 2: barrier is that if you look at Willies or coals.

688
00:28:57,840 --> 00:29:00,800
Speaker 2: Radishes are really expensive like that kind of more you're vegetable.

689
00:29:01,240 --> 00:29:03,760
Speaker 2: So I think the little chick I've found lately in

690
00:29:03,800 --> 00:29:05,959
Speaker 2: particular because of course, if Leanna and I are shooting

691
00:29:05,960 --> 00:29:07,640
Speaker 2: recipes and meal prepping, we have to go and find

692
00:29:07,680 --> 00:29:09,760
Speaker 2: all these things. Is you've got to find sort of

693
00:29:09,800 --> 00:29:13,120
Speaker 2: the local, cheaper grocery store, and you'll find that things.

694
00:29:12,920 --> 00:29:14,120
Speaker 1: Like that in season are a lot.

695
00:29:14,160 --> 00:29:16,959
Speaker 2: You'll save like two three four dollars per serve from

696
00:29:17,040 --> 00:29:19,600
Speaker 2: some of those more obscure things like bradishes, and particularly

697
00:29:19,640 --> 00:29:20,479
Speaker 2: when they're in season.

698
00:29:20,760 --> 00:29:21,880
Speaker 1: So shop around a little bit.

699
00:29:21,880 --> 00:29:23,560
Speaker 2: And also don't be scared to use things like tin

700
00:29:23,640 --> 00:29:26,400
Speaker 2: beetroop for example. You know, it's tricky to get beet troued,

701
00:29:26,440 --> 00:29:28,480
Speaker 2: it's hard to cook it, it's messy. Whereas the tin

702
00:29:28,560 --> 00:29:30,520
Speaker 2: stuff's there, there's a great one in the glass jar,

703
00:29:30,960 --> 00:29:33,360
Speaker 2: and adding that just gives different flavor. So look in

704
00:29:33,400 --> 00:29:36,120
Speaker 2: the canned and tin section to get that different variety too,

705
00:29:36,600 --> 00:29:39,240
Speaker 2: because yeah, sometimes just you know, adding pickles to something

706
00:29:39,400 --> 00:29:41,280
Speaker 2: or some tin corn to something like, it's just all

707
00:29:41,280 --> 00:29:44,400
Speaker 2: those different options, but really increase this diversity and nutrition

708
00:29:44,600 --> 00:29:45,440
Speaker 2: overall as well.

709
00:29:46,040 --> 00:29:46,800
Speaker 1: All right, Well, to.

710
00:29:46,800 --> 00:29:48,640
Speaker 2: Wrap us up today, and I promised you next week

711
00:29:48,640 --> 00:29:50,200
Speaker 2: we will come back to the three pm slump. That

712
00:29:50,240 --> 00:29:52,240
Speaker 2: was me getting over excited and we really wanted to

713
00:29:52,480 --> 00:29:55,120
Speaker 2: cover process meat today. So we will cover three pm

714
00:29:55,160 --> 00:29:58,440
Speaker 2: sumps next episode. But this will resonate with a lot

715
00:29:58,480 --> 00:30:00,680
Speaker 2: of listeners who spend time in the health food section,

716
00:30:00,760 --> 00:30:03,720
Speaker 2: because even it tipped my interest before Christmas when I

717
00:30:03,760 --> 00:30:05,880
Speaker 2: saw that, I think at Sunrise had released a new

718
00:30:05,960 --> 00:30:10,280
Speaker 2: range of individual packets of protein chips and they look,

719
00:30:10,520 --> 00:30:12,680
Speaker 2: you think to yourself, fantastic. You know, we need more

720
00:30:12,680 --> 00:30:14,840
Speaker 2: protein in our diet. And finally there's some chips that

721
00:30:14,880 --> 00:30:17,240
Speaker 2: are high in protein, and I think they're like three

722
00:30:17,280 --> 00:30:19,120
Speaker 2: or four dollars per bag. They're not inexpensive.

723
00:30:19,400 --> 00:30:21,600
Speaker 3: Now five dollars per fifty grand bag.

724
00:30:21,600 --> 00:30:24,320
Speaker 1: Huge, Yeah, like not inexpensive. Now.

725
00:30:24,400 --> 00:30:27,840
Speaker 2: What I wanted to talk about in particular about them

726
00:30:28,320 --> 00:30:31,000
Speaker 2: is that just because it says protein on it does

727
00:30:31,040 --> 00:30:31,840
Speaker 2: not mean they're healthier.

728
00:30:31,880 --> 00:30:33,920
Speaker 1: Because that little bag has got almost.

729
00:30:33,560 --> 00:30:37,320
Speaker 2: Three hundred calories in it, which is a meal, and

730
00:30:37,600 --> 00:30:39,560
Speaker 2: so you sort of munch on it as an innocent snack,

731
00:30:39,560 --> 00:30:40,560
Speaker 2: thinking you're doing the great thing.

732
00:30:40,560 --> 00:30:41,000
Speaker 1: Oh, you're right.

733
00:30:41,040 --> 00:30:43,720
Speaker 2: They are five dollars and of course you have them

734
00:30:43,720 --> 00:30:46,320
Speaker 2: in one serve. It's not a huge amount of food.

735
00:30:46,840 --> 00:30:49,200
Speaker 2: And when I look at the ingredient list, it's like rice,

736
00:30:49,240 --> 00:30:51,600
Speaker 2: so protein isolates, so sort of a process form of

737
00:30:51,600 --> 00:30:54,360
Speaker 2: protein being addity and a lot of flavors and things

738
00:30:54,360 --> 00:30:56,800
Speaker 2: to get it. It's actually got a form not MSDY itself,

739
00:30:56,840 --> 00:30:58,719
Speaker 2: but a flavor in hearts, which I'm not a fan of,

740
00:30:59,080 --> 00:31:01,720
Speaker 2: for thirteen grams of protein, which to me, if you

741
00:31:01,760 --> 00:31:04,120
Speaker 2: can get if you buy a tin of tuna, which

742
00:31:04,160 --> 00:31:06,080
Speaker 2: is what a dollar or two, you're going to get

743
00:31:06,120 --> 00:31:10,640
Speaker 2: more protein, you know, almost half the calories so and

744
00:31:10,680 --> 00:31:13,480
Speaker 2: it's still thirty grands of carbiad like, that's still over

745
00:31:13,520 --> 00:31:17,480
Speaker 2: two sizes of bread in that product. So it's basically

746
00:31:17,640 --> 00:31:20,120
Speaker 2: highly processed form of a little bit of extra protein.

747
00:31:20,160 --> 00:31:21,760
Speaker 2: And you'd be a million times better just to have

748
00:31:21,840 --> 00:31:24,240
Speaker 2: some tunor on crackers or cottage cheese on a cracker,

749
00:31:24,560 --> 00:31:27,400
Speaker 2: or a high protein yogurt with fruit for a lot cheaper.

750
00:31:27,080 --> 00:31:29,480
Speaker 1: Price point than buying a packet.

751
00:31:29,160 --> 00:31:31,120
Speaker 2: Of chips, which are basically chips with a bit of

752
00:31:31,120 --> 00:31:32,400
Speaker 2: protein thrown in for fun.

753
00:31:33,120 --> 00:31:35,040
Speaker 3: Yeah, and I think what's our old saying, So if

754
00:31:35,080 --> 00:31:37,640
Speaker 3: it looks like a chip, but talks like a chip,

755
00:31:38,160 --> 00:31:39,880
Speaker 3: probably as a jip. It looks like a duck, talks

756
00:31:39,920 --> 00:31:41,920
Speaker 3: like a duck. So I mean, I'm just looking at

757
00:31:41,920 --> 00:31:43,640
Speaker 3: the nutrition, and now it's a bit small. So yeah,

758
00:31:43,680 --> 00:31:46,840
Speaker 3: one bag, five dollars for bag not not really affordable

759
00:31:46,840 --> 00:31:48,760
Speaker 3: for most families. Let's be honest. I'm not buying them

760
00:31:48,920 --> 00:31:51,880
Speaker 3: fifty grand bag two hundred and ten calories, So two

761
00:31:51,960 --> 00:31:54,560
Speaker 3: hundred and ten calories so not three hundred, but still

762
00:31:54,560 --> 00:31:56,960
Speaker 3: like a fair whack. And yes you're getting fourteen grams

763
00:31:56,960 --> 00:31:59,320
Speaker 3: of protein. But isn't the right type of protein we want?

764
00:31:59,320 --> 00:32:01,440
Speaker 3: When you look at the ingredient list, the first ingredient

765
00:32:01,520 --> 00:32:04,240
Speaker 3: is rice. Now this isn't like a good quality brown

766
00:32:04,320 --> 00:32:06,719
Speaker 3: or black rice, right, this is quite the rice has

767
00:32:06,760 --> 00:32:09,600
Speaker 3: been significantly ground down into a chip, so it's a

768
00:32:09,640 --> 00:32:12,360
Speaker 3: processed form of our rice. And then the next ingredient

769
00:32:12,480 --> 00:32:16,280
Speaker 3: is soy isolate protein not the quality type of protein

770
00:32:16,320 --> 00:32:19,200
Speaker 3: that we really want either. It's more again a processed

771
00:32:19,240 --> 00:32:21,560
Speaker 3: type of protein. So can you eat something like this

772
00:32:21,640 --> 00:32:24,600
Speaker 3: if you love it? Yeah, but it's also not really

773
00:32:24,640 --> 00:32:27,680
Speaker 3: providing us with much nutritional value, Let's be honest. So

774
00:32:27,960 --> 00:32:29,840
Speaker 3: I would much rather my clients have a top of

775
00:32:29,920 --> 00:32:32,320
Speaker 3: Greek yogurt than a piece of fruit, because you're gonna

776
00:32:32,360 --> 00:32:35,760
Speaker 3: get more protein, for example, for one better quality fiber,

777
00:32:35,840 --> 00:32:38,960
Speaker 3: better quality carbohydrates. Yes, the carbohydrate will be the same.

778
00:32:39,320 --> 00:32:41,840
Speaker 3: It's got about thirty grams of carbohydrate per serving. So,

779
00:32:41,920 --> 00:32:44,600
Speaker 3: like Zeusue said, it's the equivalent of two slices of bread,

780
00:32:44,600 --> 00:32:46,840
Speaker 3: which is fine because it does have a bit of

781
00:32:46,840 --> 00:32:49,640
Speaker 3: protein in there. But for one point six grams of fiber,

782
00:32:49,760 --> 00:32:52,200
Speaker 3: I would rather my clients had one or two slices

783
00:32:52,240 --> 00:32:55,200
Speaker 3: of good quality, grainy dense bread with the bit of

784
00:32:55,360 --> 00:32:57,200
Speaker 3: cottage cheese or a little bit of tuna or some

785
00:32:57,240 --> 00:33:00,320
Speaker 3: avocado and some tomato slices on there. So it's not

786
00:33:00,400 --> 00:33:02,920
Speaker 3: all just about the macro nutrients. It's about the quality

787
00:33:02,920 --> 00:33:05,400
Speaker 3: of the food and what sort of nutrition it's actually

788
00:33:05,480 --> 00:33:08,240
Speaker 3: adding into our body. So what I ever recommend something

789
00:33:08,280 --> 00:33:10,440
Speaker 3: like this to my client. No, if they came to

790
00:33:10,440 --> 00:33:12,400
Speaker 3: me and they're like, yeah, and I found these new chips,

791
00:33:12,440 --> 00:33:14,680
Speaker 3: I love them, They're delicious, I would put them on

792
00:33:14,720 --> 00:33:16,400
Speaker 3: their soul food lists. So I give my clients a

793
00:33:16,440 --> 00:33:18,440
Speaker 3: list of snacks that are whole food based, and I

794
00:33:18,480 --> 00:33:20,440
Speaker 3: say these are the ones I want you to focus on.

795
00:33:20,480 --> 00:33:23,320
Speaker 3: Their feeling their narishing. They provide our body with good nutrition.

796
00:33:23,720 --> 00:33:26,040
Speaker 3: This is your soul food list that if you love things,

797
00:33:26,040 --> 00:33:27,920
Speaker 3: you're welcome to have a small amount of these a

798
00:33:27,960 --> 00:33:30,040
Speaker 3: couple of times a week. Let's be honest. I don't

799
00:33:30,040 --> 00:33:32,880
Speaker 3: add any positive nutrition to your body, but we enjoy them.

800
00:33:32,920 --> 00:33:34,840
Speaker 3: They feel like coup up. They're what I consider a

801
00:33:34,840 --> 00:33:36,880
Speaker 3: soul food. So to me, this is very much a

802
00:33:36,920 --> 00:33:39,240
Speaker 3: soul food, Susie, I don't really see it adding much

803
00:33:39,360 --> 00:33:43,000
Speaker 3: nutritional value to my client's diet. If they love it,

804
00:33:43,240 --> 00:33:46,480
Speaker 3: totally fine, If they don't, I would actually rather personally

805
00:33:46,520 --> 00:33:48,680
Speaker 3: go and have a good handful of red rocked Delli chips.

806
00:33:49,040 --> 00:33:52,160
Speaker 3: Are they quote unquote as healthy? Perhaps perhaps and not?

807
00:33:52,520 --> 00:33:54,480
Speaker 3: Like to me, they're both soul foods though, so I'm

808
00:33:54,520 --> 00:33:57,560
Speaker 3: not going to preference something like this over another good

809
00:33:57,640 --> 00:34:00,120
Speaker 3: quality snack like a handful of roasted chickpeas or at

810
00:34:00,120 --> 00:34:02,640
Speaker 3: amamo beans with a bit of you know, tarrent with

811
00:34:02,680 --> 00:34:05,560
Speaker 3: the lovely Mediterranean depth that we both love, or you know,

812
00:34:05,600 --> 00:34:07,600
Speaker 3: a milky coffee and a handful of nuts. I think

813
00:34:07,640 --> 00:34:10,400
Speaker 3: you're going to get far better quality nutrition out of

814
00:34:10,480 --> 00:34:12,640
Speaker 3: more whole food based snacks. So me, this is still

815
00:34:12,640 --> 00:34:16,440
Speaker 3: an overly processed snack dressed up and marketed as something

816
00:34:16,440 --> 00:34:18,319
Speaker 3: that's a bit of a health halo. Looks like a

817
00:34:18,360 --> 00:34:21,200
Speaker 3: duck to me, talks like a duck. It's hard note

818
00:34:21,200 --> 00:34:23,200
Speaker 3: from me unless you absolutely love it.

819
00:34:23,680 --> 00:34:24,960
Speaker 1: Yeah, hard note for me as well.

820
00:34:25,040 --> 00:34:27,200
Speaker 2: So basically the messages don't get sucked in from high

821
00:34:27,200 --> 00:34:28,000
Speaker 2: protein snack food.

822
00:34:28,040 --> 00:34:30,000
Speaker 1: If it looks too good to be true, it usually is.

823
00:34:30,680 --> 00:34:31,040
Speaker 1: All right.

824
00:34:31,080 --> 00:34:33,439
Speaker 2: Well, that brings us the end of a nutrition couch

825
00:34:33,520 --> 00:34:35,719
Speaker 2: for another Wednesday. Please get telling your friends about it

826
00:34:35,800 --> 00:34:37,800
Speaker 2: so we can continue to grow. And I've had a

827
00:34:37,880 --> 00:34:40,840
Speaker 2: number of messages on Instagram about looking for our protein nourish.

828
00:34:40,880 --> 00:34:45,520
Speaker 2: It's available on our designed bydietitians dot com website, so

829
00:34:45,560 --> 00:34:48,440
Speaker 2: that's where you'll find that. And we've got a digestive

830
00:34:48,480 --> 00:34:51,480
Speaker 2: health pre and probiotic blend and a women's health blends,

831
00:34:51,480 --> 00:34:53,040
Speaker 2: So thank you so much for your support with that,

832
00:34:53,440 --> 00:34:56,520
Speaker 2: and you'll find it there designed by Dietitians. And we'll

833
00:34:56,560 --> 00:35:00,360
Speaker 2: see you next Wednesday. Well, another nutrition session. Have a

834
00:35:00,360 --> 00:35:12,080
Speaker 2: great week, Hot you guys next week.