1 00:00:01,080 --> 00:00:03,160 Speaker 1: Do you know how much bad fat you eat each day, 2 00:00:03,600 --> 00:00:05,920 Speaker 1: or specifically how much bad fat versus good fat you 3 00:00:06,000 --> 00:00:09,559 Speaker 1: routinely consume, or what the difference is between Amiga three's 4 00:00:09,720 --> 00:00:13,320 Speaker 1: poly and monol unsaturated fat. Most importantly, are you having 5 00:00:13,360 --> 00:00:15,440 Speaker 1: too much fat in general? And is it preventing you 6 00:00:15,480 --> 00:00:18,680 Speaker 1: from reaching your weight loss goals? Today on The Nutrition Couch, 7 00:00:18,720 --> 00:00:20,760 Speaker 1: we take a deep dive into the world of fat 8 00:00:20,920 --> 00:00:23,200 Speaker 1: and we share the fatty foods that we use dietitians 9 00:00:23,239 --> 00:00:23,919 Speaker 1: would never eat. 10 00:00:24,400 --> 00:00:27,040 Speaker 2: Hi. I'm Susie Burrow and I'm Landward. 11 00:00:26,680 --> 00:00:29,400 Speaker 1: And as two of us jas leading dietitians who specialize 12 00:00:29,400 --> 00:00:32,120 Speaker 1: in weight control, we bring you The Nutrition Couch, a 13 00:00:32,240 --> 00:00:34,320 Speaker 1: bi weekly chat on everything that is new in the 14 00:00:34,360 --> 00:00:37,920 Speaker 1: world of food, diet and nutrition. On this week's show, 15 00:00:38,000 --> 00:00:40,600 Speaker 1: as well as all things fat, we discuss the easy 16 00:00:40,640 --> 00:00:43,840 Speaker 1: supermarket tricks to help you save a fortune whilst still 17 00:00:43,920 --> 00:00:46,600 Speaker 1: enjoying all the healthy foods you love. And our listener 18 00:00:46,640 --> 00:00:49,960 Speaker 1: question is all about free foods. What are free foods 19 00:00:50,120 --> 00:00:51,920 Speaker 1: and can you enjoy a whole lot more of them? 20 00:00:52,240 --> 00:00:55,600 Speaker 1: But it's really interestingly and because it comes as a 21 00:00:55,640 --> 00:00:59,400 Speaker 1: surprise that it's taken us to episode fifty of the 22 00:00:59,520 --> 00:01:04,160 Speaker 1: podcast nine months in to actually dedicate a significant amount 23 00:01:04,160 --> 00:01:06,319 Speaker 1: of an episode to fat, which is a bit odd 24 00:01:06,319 --> 00:01:08,880 Speaker 1: because when I studied back more than twenty years ago, 25 00:01:08,920 --> 00:01:11,319 Speaker 1: it was all about fat. It was about low fat eating. 26 00:01:11,760 --> 00:01:14,800 Speaker 1: There was a myriad of new low fat foods in supermarkets, 27 00:01:14,920 --> 00:01:18,800 Speaker 1: musley bars, biscuits, frozen meals that were all screaming ninety 28 00:01:18,840 --> 00:01:22,679 Speaker 1: seven percent fat free, butter any kind of dairy fat 29 00:01:22,800 --> 00:01:25,240 Speaker 1: was banned, and then it's really come full circle now 30 00:01:25,240 --> 00:01:28,840 Speaker 1: and it's really about the right types of fat, in 31 00:01:28,920 --> 00:01:31,679 Speaker 1: many cases about high fat and high fat diets like keto. 32 00:01:32,120 --> 00:01:34,280 Speaker 1: So we really thought it was worthy of a discussion 33 00:01:34,600 --> 00:01:37,040 Speaker 1: because like many areas of nutrition, fat is actually a 34 00:01:37,040 --> 00:01:40,319 Speaker 1: little bit complicated, and I'm going to start by trying 35 00:01:40,360 --> 00:01:42,880 Speaker 1: to explain in a simple way as I can. I 36 00:01:43,040 --> 00:01:44,920 Speaker 1: was just our second attempt at doing this simply, so 37 00:01:44,920 --> 00:01:47,960 Speaker 1: I'll do my best about the complexity that is fat 38 00:01:48,040 --> 00:01:50,640 Speaker 1: now diet, the roles that it plays, and how basically 39 00:01:50,680 --> 00:01:53,120 Speaker 1: you can get the right balance for you. So, to 40 00:01:53,200 --> 00:01:57,840 Speaker 1: start off, fat is one of the macronutrients. So there's protein, carbohydrate. 41 00:01:57,880 --> 00:02:01,600 Speaker 1: There's also alcohol, which is an overly nutritious but it's 42 00:02:01,640 --> 00:02:05,400 Speaker 1: one of the four energy containing macronutrients, and it's dense 43 00:02:05,520 --> 00:02:08,440 Speaker 1: in program. It's got almost double the calorie load of 44 00:02:08,560 --> 00:02:12,480 Speaker 1: carbohydrate or protein. Now we can't simply eliminate fat from 45 00:02:12,480 --> 00:02:14,920 Speaker 1: our diet. It has a very important functional role. So 46 00:02:15,000 --> 00:02:17,080 Speaker 1: all of our cells are covered in a layer of fat. 47 00:02:17,440 --> 00:02:20,639 Speaker 1: Our hormones require a certain amount of fat for production. 48 00:02:21,320 --> 00:02:24,160 Speaker 1: There's number of vitamins that require fat to be absorbed, 49 00:02:24,520 --> 00:02:26,360 Speaker 1: and of course when we're younger, our brain is a 50 00:02:26,400 --> 00:02:29,480 Speaker 1: significant proportion of fat. It also aids in fullness and saciety. 51 00:02:29,639 --> 00:02:32,000 Speaker 1: But the thing about fat is that there's different types, 52 00:02:32,360 --> 00:02:36,480 Speaker 1: and traditionally, or in westernized diets, we tend to get 53 00:02:36,520 --> 00:02:38,320 Speaker 1: too much of what we call the bad fat or 54 00:02:38,360 --> 00:02:40,960 Speaker 1: the saturated fat. And the reason we call it that 55 00:02:41,040 --> 00:02:43,680 Speaker 1: is it doesn't have a really important functional role in 56 00:02:43,720 --> 00:02:46,160 Speaker 1: the body in the same way that the poly and 57 00:02:46,200 --> 00:02:48,640 Speaker 1: monolan saturated fats do, and it doesn't have any specific 58 00:02:48,720 --> 00:02:52,720 Speaker 1: health promoting benefits. So whenever we consume fat as a nutrient, 59 00:02:52,840 --> 00:02:56,000 Speaker 1: we'll always be consuming a mix of those. So for example, 60 00:02:56,040 --> 00:02:58,760 Speaker 1: if you eat some avocado, it will contain some saturated fat, 61 00:02:58,760 --> 00:03:02,040 Speaker 1: but also mono and poly unsaturated fats, But it's the 62 00:03:02,080 --> 00:03:05,799 Speaker 1: proportion of those fats in the food, which determines which 63 00:03:05,840 --> 00:03:08,400 Speaker 1: group we assign it to. So when we're looking at 64 00:03:08,400 --> 00:03:11,280 Speaker 1: the different types, there's the saturates, which are primarily in 65 00:03:11,520 --> 00:03:14,639 Speaker 1: dairy animal based foods and in processed foods like biscuits 66 00:03:14,639 --> 00:03:18,200 Speaker 1: and cakes and fast food primarily because of the use 67 00:03:18,400 --> 00:03:21,320 Speaker 1: the liberal use of palm oil in our food supply, 68 00:03:21,360 --> 00:03:24,919 Speaker 1: which is a heavily saturated fat. Then foods like our avocado, 69 00:03:25,040 --> 00:03:28,480 Speaker 1: extravigent olive oil, peanuts, almonds have a high proportion of 70 00:03:28,480 --> 00:03:31,000 Speaker 1: mono unsaturated fat and that's why they're referred to as 71 00:03:31,040 --> 00:03:33,239 Speaker 1: the heart healthy fats. And then we have the poly 72 00:03:33,320 --> 00:03:37,400 Speaker 1: unsaturated fats, and specifically the long chain poly unsaturated fats 73 00:03:37,440 --> 00:03:39,640 Speaker 1: like the amiga threes found in oily fish like our 74 00:03:39,680 --> 00:03:44,880 Speaker 1: tuna and salmon, also in our lin seeds and nuts, 75 00:03:45,240 --> 00:03:47,600 Speaker 1: some a little bit in canola oil, and so those 76 00:03:47,720 --> 00:03:50,040 Speaker 1: fats have also been shown to have some specific health 77 00:03:50,120 --> 00:03:53,240 Speaker 1: related properties. So whenever we're modeling a diet or whenever 78 00:03:53,280 --> 00:03:55,880 Speaker 1: I'm looking at how much fatter person needs, it really 79 00:03:55,880 --> 00:03:58,800 Speaker 1: will come down in the way I practice to a 80 00:03:58,840 --> 00:04:01,520 Speaker 1: percentage of overall calor there is and I'm working between 81 00:04:02,040 --> 00:04:04,040 Speaker 1: twenty for someone who's on a low fat diet if 82 00:04:04,080 --> 00:04:06,640 Speaker 1: they've got some issues with their gallbladder, or an athlete 83 00:04:06,640 --> 00:04:08,960 Speaker 1: perhaps who's got a very high carbohydrate diet and trying 84 00:04:08,960 --> 00:04:11,520 Speaker 1: to keep very lean, about twenty percent fat up to 85 00:04:11,800 --> 00:04:15,520 Speaker 1: sort of a higher amount of about thirty percent, and 86 00:04:15,560 --> 00:04:18,040 Speaker 1: that's for someone who'd be trying to lose weight and 87 00:04:18,080 --> 00:04:21,240 Speaker 1: perhaps keeping their carbohydrat intakes slightly reduced. We might increase 88 00:04:21,279 --> 00:04:24,280 Speaker 1: the fat slightly to give them more calories from a 89 00:04:24,279 --> 00:04:27,960 Speaker 1: better type of fat. So in amount terms, it translates 90 00:04:28,000 --> 00:04:31,680 Speaker 1: into people needing anywhere between as low as forty but 91 00:04:31,720 --> 00:04:34,440 Speaker 1: that's quite low, usually between about sixty up to about 92 00:04:34,440 --> 00:04:37,960 Speaker 1: eighty grams per day, which sounds a lotly, but because 93 00:04:38,000 --> 00:04:40,960 Speaker 1: fat is so concentrated, it's really easy to get those amounts. So, 94 00:04:41,000 --> 00:04:43,360 Speaker 1: for example, in a small avocado and a half, you'll 95 00:04:43,360 --> 00:04:46,039 Speaker 1: get up twenty grams of fat. In a handful of nuts, 96 00:04:46,040 --> 00:04:48,400 Speaker 1: you'll get between ten and fifteen. In a tablespoon of 97 00:04:48,440 --> 00:04:51,680 Speaker 1: extravirgin olive oil, you'll get twenty grams. In a decent 98 00:04:51,720 --> 00:04:54,320 Speaker 1: serve of Atlantic salmon you get twenty to thirty grams. 99 00:04:54,360 --> 00:04:56,880 Speaker 1: So most of us only need three to four serves 100 00:04:56,920 --> 00:05:00,719 Speaker 1: of good fats. Primarily per day to get those amounts 101 00:05:00,760 --> 00:05:03,200 Speaker 1: that the body needs functionally for health and well being, 102 00:05:03,520 --> 00:05:05,800 Speaker 1: and that assumes al solely and of course keeping those 103 00:05:05,800 --> 00:05:08,800 Speaker 1: saturated fats from dairy and meat as low as possible, 104 00:05:08,839 --> 00:05:12,200 Speaker 1: which is why dieticians routinely will recommend lower reduced fat 105 00:05:12,240 --> 00:05:15,320 Speaker 1: dairy or very lean cuts of meat, and minimizing our 106 00:05:15,400 --> 00:05:18,560 Speaker 1: intake of processed foods like biscuits and cakes, particularly commercial 107 00:05:18,560 --> 00:05:21,880 Speaker 1: ones which have a heavy saturated fat base. And that 108 00:05:22,040 --> 00:05:24,640 Speaker 1: is as simple as I like to describe it, but 109 00:05:24,800 --> 00:05:26,680 Speaker 1: like all areas of nutrition, it can be a bit 110 00:05:26,720 --> 00:05:29,480 Speaker 1: more complicated. How do you talk about fat with your 111 00:05:29,520 --> 00:05:32,280 Speaker 1: clients and what is your general recommendations for people when 112 00:05:32,520 --> 00:05:33,880 Speaker 1: we're working on their health goals. 113 00:05:34,120 --> 00:05:36,320 Speaker 2: So I generally like to say, I think for sort 114 00:05:36,360 --> 00:05:37,840 Speaker 2: of the good bats and the bad fats. You know, 115 00:05:37,880 --> 00:05:40,479 Speaker 2: the good fats, as you mentioned, being the unsaturated vats, 116 00:05:40,880 --> 00:05:43,279 Speaker 2: the monos and the polls, and then the quote unquote 117 00:05:43,279 --> 00:05:45,720 Speaker 2: bad fats be some of the saturated vats, and also 118 00:05:45,760 --> 00:05:48,000 Speaker 2: the trans fats. And I think transpats is important to 119 00:05:48,080 --> 00:05:50,560 Speaker 2: note as well, because it is quite prominent sort of 120 00:05:50,640 --> 00:05:52,720 Speaker 2: more in the I guess like American food supply, but 121 00:05:52,760 --> 00:05:55,279 Speaker 2: the more processed foods you eat, the more transpats that 122 00:05:55,320 --> 00:05:57,719 Speaker 2: you're going to get as well. And so transpats are 123 00:05:58,000 --> 00:06:02,440 Speaker 2: basically produced by adding an x hydrogen to the unsaturated fats, 124 00:06:02,440 --> 00:06:04,640 Speaker 2: so it's a different sort of chemical bond, and it's 125 00:06:04,680 --> 00:06:08,080 Speaker 2: a lot of I guess processing that happens to to 126 00:06:08,120 --> 00:06:10,839 Speaker 2: turn a saturated fat into a transpat. So they're definitely 127 00:06:10,880 --> 00:06:14,279 Speaker 2: what we would say most unhealthy fat, if that makes sense, 128 00:06:14,279 --> 00:06:16,200 Speaker 2: and you're gonna find it in things like our baked 129 00:06:16,200 --> 00:06:19,719 Speaker 2: biscuits and our and our cakes and our crackers and 130 00:06:19,720 --> 00:06:21,240 Speaker 2: that sort of thing. Like a lot of foods that 131 00:06:21,279 --> 00:06:24,000 Speaker 2: are sort of highly highly processed and that have undergone 132 00:06:24,040 --> 00:06:26,680 Speaker 2: a lot of processing to sort of change that fat 133 00:06:26,680 --> 00:06:29,440 Speaker 2: around as well. So a lot of different package products 134 00:06:29,440 --> 00:06:31,120 Speaker 2: and a lot of our what I would call like 135 00:06:31,279 --> 00:06:33,960 Speaker 2: what I generally would term soul food. So there's something 136 00:06:34,000 --> 00:06:35,520 Speaker 2: to be aware of as well. And I think for 137 00:06:35,600 --> 00:06:37,760 Speaker 2: a lot of people, they're just getting the mix of 138 00:06:37,800 --> 00:06:39,320 Speaker 2: the fats wrong, you know. So you see they're having 139 00:06:39,320 --> 00:06:42,479 Speaker 2: a lot more saturated and transpat than what as dieticians 140 00:06:42,480 --> 00:06:44,560 Speaker 2: we would ideally like them to have, and they're not 141 00:06:44,600 --> 00:06:47,160 Speaker 2: having anywhere near as much of the good you know, hard, 142 00:06:47,240 --> 00:06:49,839 Speaker 2: healthy and good for our health. Unsaturated types of fats 143 00:06:49,839 --> 00:06:52,680 Speaker 2: as well, and because that's so energy dense. I mean, 144 00:06:52,720 --> 00:06:55,440 Speaker 2: for every gram of fat it provides nine calories, whereas 145 00:06:55,480 --> 00:06:59,240 Speaker 2: with protein and carbohydrates they only provide four calories. Program 146 00:06:59,400 --> 00:07:01,760 Speaker 2: So fat's all we would call very energy dense, and 147 00:07:01,800 --> 00:07:04,160 Speaker 2: so a lot of people, I guess this is why 148 00:07:04,200 --> 00:07:05,680 Speaker 2: I'm not so much a fan of things like you know, 149 00:07:05,680 --> 00:07:07,760 Speaker 2: if it tracks your macros, because a lot of people, 150 00:07:08,080 --> 00:07:11,200 Speaker 2: as long as you know it fits their fat amount overall, 151 00:07:11,240 --> 00:07:14,320 Speaker 2: that are actually taking into consideration the quality of the fat. 152 00:07:14,440 --> 00:07:16,040 Speaker 2: And I think you've got two things. Of course, you 153 00:07:16,080 --> 00:07:17,760 Speaker 2: need to be in a calorie deficit in order to 154 00:07:17,800 --> 00:07:20,360 Speaker 2: lose weight, but the quality of your diet actually matt 155 00:07:20,440 --> 00:07:23,040 Speaker 2: is there as well, particularly for health long term. So 156 00:07:23,080 --> 00:07:26,080 Speaker 2: I do feel like a lot of people reduce their 157 00:07:26,080 --> 00:07:28,440 Speaker 2: fat intake too low because it is one of the 158 00:07:28,480 --> 00:07:30,960 Speaker 2: easiest ways to sort of put yourself into a calorie deficit, 159 00:07:31,000 --> 00:07:32,640 Speaker 2: and then the fats that they are having from the 160 00:07:32,680 --> 00:07:35,760 Speaker 2: minimal mat that they're consuming are the wrong types of fats. 161 00:07:35,840 --> 00:07:37,360 Speaker 2: So of course we want to have a diet that 162 00:07:37,480 --> 00:07:41,120 Speaker 2: is really really rich in monoansaturated fats as you mentioned Suzi, 163 00:07:41,160 --> 00:07:45,800 Speaker 2: our avocados, our pistachios, armads, macadamia nuts, olive oils and olives, 164 00:07:45,920 --> 00:07:48,680 Speaker 2: and then our pulleys are all of those Amiga three 165 00:07:48,800 --> 00:07:50,680 Speaker 2: and six sort of healthy fats, so the salm and 166 00:07:50,720 --> 00:07:54,120 Speaker 2: the sardi and the macrol, the anchovies, walnuts, fluxis gear seed, 167 00:07:54,120 --> 00:07:56,160 Speaker 2: it's more of our plant based amiga trees as well. 168 00:07:56,320 --> 00:07:58,440 Speaker 2: So we need that nice mix in that nice blend. 169 00:07:58,480 --> 00:08:00,120 Speaker 2: But what I see with a lot of my clients, 170 00:08:00,120 --> 00:08:03,240 Speaker 2: they're getting the mix of bad fat versus good fat wrong. 171 00:08:03,400 --> 00:08:05,559 Speaker 2: And I think it's also important to as you mentioned, 172 00:08:05,600 --> 00:08:08,360 Speaker 2: eat enough fat. I see a lot of ladies, particularly 173 00:08:08,360 --> 00:08:11,600 Speaker 2: my females, who are you know, everybody's like protein so good, protein, 174 00:08:11,680 --> 00:08:14,200 Speaker 2: so good. Yes, you need carbohydrates for energy, So they're 175 00:08:14,200 --> 00:08:16,920 Speaker 2: almost overdoing the carbs in the protein, and some of 176 00:08:16,920 --> 00:08:19,040 Speaker 2: them are underdoing the fat. So I sort of see 177 00:08:19,160 --> 00:08:21,040 Speaker 2: one of two things in my clinic, SUSI where other 178 00:08:21,120 --> 00:08:23,600 Speaker 2: having far too much fat and it's really blowing out 179 00:08:23,640 --> 00:08:26,280 Speaker 2: our sort of energy budget, or we're having far too low. 180 00:08:26,520 --> 00:08:30,000 Speaker 2: And fat is actually an incredibly important macronutrient because it 181 00:08:30,040 --> 00:08:32,480 Speaker 2: performs a number of functions in our body. So the 182 00:08:32,520 --> 00:08:34,800 Speaker 2: first function that fat gives us is of course energy. 183 00:08:34,840 --> 00:08:37,280 Speaker 2: It's a great source of energy because it provides a 184 00:08:37,280 --> 00:08:39,240 Speaker 2: lot of calories for just a small amount. So if 185 00:08:39,240 --> 00:08:41,520 Speaker 2: you're somebody who's trying to gain weight, or somebody who 186 00:08:41,640 --> 00:08:43,960 Speaker 2: has a poor appetite and actually struggles to eat enough, 187 00:08:44,080 --> 00:08:46,240 Speaker 2: eating a lot of healthy fats is actually a really 188 00:08:46,280 --> 00:08:49,640 Speaker 2: really easy way to get your energy source up. Fat's 189 00:08:49,679 --> 00:08:53,040 Speaker 2: also important for hormone and gene regulation, so fat actually 190 00:08:53,120 --> 00:08:56,840 Speaker 2: regulates the production of our reproductive and our steroid system 191 00:08:56,840 --> 00:08:59,160 Speaker 2: and also our hormones as well, so it's really important 192 00:08:59,160 --> 00:09:01,720 Speaker 2: for hormones and cells. Fat is really important for our 193 00:09:01,760 --> 00:09:04,040 Speaker 2: brain function as well. If we don't have enough fats, 194 00:09:04,080 --> 00:09:07,280 Speaker 2: we're not helping things like regulating our mood. Also, we 195 00:09:07,320 --> 00:09:10,840 Speaker 2: have four fat voluble vitamins, vitamins, AD and K. To 196 00:09:11,040 --> 00:09:13,480 Speaker 2: absorb those vitamins in our body, we actually need to 197 00:09:13,480 --> 00:09:16,640 Speaker 2: be eating enough healthy fats as well. And then, finally, Susie, 198 00:09:16,640 --> 00:09:19,160 Speaker 2: the reason I love fats, particularly if we're trying to 199 00:09:19,160 --> 00:09:21,920 Speaker 2: achieve something like a calorie deficit, is because they add 200 00:09:21,960 --> 00:09:24,120 Speaker 2: flavor and fullness to our meal. If we're not having 201 00:09:24,240 --> 00:09:26,640 Speaker 2: enough fats in our diet, our food won't be enough 202 00:09:26,960 --> 00:09:29,800 Speaker 2: like say, sharing or fulfilling enough, and we'll likely go 203 00:09:29,840 --> 00:09:31,960 Speaker 2: looking for other types of foods as well. So I 204 00:09:32,000 --> 00:09:34,600 Speaker 2: absolutely think there's a sort of a fine balance between 205 00:09:34,600 --> 00:09:36,840 Speaker 2: eating enough but not eating too much in terms of 206 00:09:36,880 --> 00:09:39,120 Speaker 2: achieving your goals. But the biggest thing I see with 207 00:09:39,120 --> 00:09:42,000 Speaker 2: my clients is that the mix or the balance is out, Susie. 208 00:09:42,080 --> 00:09:44,559 Speaker 2: We're having far too much fats and processed foods or 209 00:09:44,600 --> 00:09:46,800 Speaker 2: what I would call our soul foods, and nowhere near 210 00:09:46,880 --> 00:09:49,080 Speaker 2: enough of our sort of good healthy types of fats. 211 00:09:49,280 --> 00:09:51,040 Speaker 2: Do you see that in your clinic as well? 212 00:09:51,160 --> 00:09:52,920 Speaker 1: One hundred percent? And I think you made a really 213 00:09:52,960 --> 00:09:56,200 Speaker 1: important point first of all about trans fat. So trans fats, 214 00:09:56,679 --> 00:09:58,680 Speaker 1: one of the biggest issues in Australia is that they're 215 00:09:58,720 --> 00:10:02,120 Speaker 1: not labeled for in overseas countries, you can find them 216 00:10:02,200 --> 00:10:04,640 Speaker 1: labeled so you can ensure that you're consuming as little 217 00:10:04,679 --> 00:10:07,240 Speaker 1: as possible because for one of a better word, leand 218 00:10:07,360 --> 00:10:09,520 Speaker 1: you know, these fats in process foods are quite toxic 219 00:10:09,559 --> 00:10:12,880 Speaker 1: for us and very very damaging, particularly to the heart. Admittedly, 220 00:10:12,880 --> 00:10:15,480 Speaker 1: there are very small amounts of naturally occurring trans fats 221 00:10:15,520 --> 00:10:17,679 Speaker 1: in animal foods, but they're not the cause for concern. 222 00:10:17,760 --> 00:10:20,400 Speaker 1: It's the ones that come as you describe, secondary to processing, 223 00:10:20,800 --> 00:10:22,880 Speaker 1: So any commercial cakes and biscuits, and I'm not talking 224 00:10:22,920 --> 00:10:25,840 Speaker 1: about ones you're making at home. I'm talking about pies 225 00:10:26,000 --> 00:10:29,080 Speaker 1: and pastry based items in supermarket, particularly if you see 226 00:10:29,080 --> 00:10:32,600 Speaker 1: the words hydrogenated written on the ingredient list. Now, I 227 00:10:32,600 --> 00:10:35,400 Speaker 1: did a review on this recently, and indeed they've been 228 00:10:35,440 --> 00:10:37,080 Speaker 1: quite good at getting rid of it, but there's still 229 00:10:37,160 --> 00:10:40,480 Speaker 1: quite a few donuts and muffins and those kind of 230 00:10:40,520 --> 00:10:43,240 Speaker 1: flavored products as well as pastry based items that you'll 231 00:10:43,240 --> 00:10:46,400 Speaker 1: see the words hydrogenated or shortening in the ingredient list, 232 00:10:46,440 --> 00:10:49,200 Speaker 1: and that basically means margarine has been used to make 233 00:10:49,280 --> 00:10:51,400 Speaker 1: those products and highly likely to be a source of 234 00:10:51,400 --> 00:10:53,920 Speaker 1: saturated fat and I'm sorry trans fat in the diet. 235 00:10:54,000 --> 00:10:56,520 Speaker 1: So definitely steer well clear of those. That's why we 236 00:10:56,520 --> 00:11:00,559 Speaker 1: don't like cooking with those hydrogenated vegetable oils. But yeah, 237 00:11:00,600 --> 00:11:03,360 Speaker 1: as you described, I see two scenarios. I see people 238 00:11:03,400 --> 00:11:05,199 Speaker 1: who are obsessed with fat and they're not getting the 239 00:11:05,240 --> 00:11:08,920 Speaker 1: right type. So for example, they're having plain salads without 240 00:11:09,000 --> 00:11:11,640 Speaker 1: any extra virgin olive oil, or they're having dry veggies. 241 00:11:11,679 --> 00:11:14,040 Speaker 1: And one we know that the nutrients will be absorbed 242 00:11:14,040 --> 00:11:16,280 Speaker 1: with a source of good quality fat. And indeed, we 243 00:11:16,360 --> 00:11:19,800 Speaker 1: have really good evidence to show that serves of particularly 244 00:11:19,800 --> 00:11:22,800 Speaker 1: extra virgin olive oil very protective against a number of diseases, 245 00:11:22,840 --> 00:11:26,320 Speaker 1: and will cover that in a future episode. But the 246 00:11:26,360 --> 00:11:28,520 Speaker 1: other thing I see is people starve themselves a good 247 00:11:28,559 --> 00:11:31,120 Speaker 1: fat all day. So they'll have plain toast in the morning, 248 00:11:31,160 --> 00:11:33,400 Speaker 1: or cereal with low fat milk or skim milk coffees, 249 00:11:33,440 --> 00:11:36,079 Speaker 1: and a plain tuna salad that's low fat for lunch. 250 00:11:36,400 --> 00:11:39,080 Speaker 1: But then I find they get really really hungry, and 251 00:11:39,120 --> 00:11:41,120 Speaker 1: then they binge eat all afternoon, and then they start 252 00:11:41,160 --> 00:11:43,080 Speaker 1: to have the heavier fatty foods, so they'll have cheese 253 00:11:43,080 --> 00:11:45,480 Speaker 1: and crackers, and then they'll have hommice, and then they'll 254 00:11:45,520 --> 00:11:47,640 Speaker 1: have their dinner. But then they'll have treats after us. 255 00:11:47,679 --> 00:11:50,440 Speaker 1: So this diet that was actually quite low or almost 256 00:11:50,440 --> 00:11:53,920 Speaker 1: insufficient in fat will then over compensate lyand and then 257 00:11:53,960 --> 00:11:56,960 Speaker 1: it's always those heavy saturated fats or process fats from 258 00:11:57,040 --> 00:12:00,959 Speaker 1: vegetable oil in treat foods that completely their ratios out 259 00:12:00,960 --> 00:12:03,640 Speaker 1: of wax. So, in my experience, adding a serve of 260 00:12:03,679 --> 00:12:06,160 Speaker 1: good fat to each meal, so for example, a small 261 00:12:06,200 --> 00:12:09,040 Speaker 1: serve a slither of avocado, not a half with your breakfast, 262 00:12:09,080 --> 00:12:11,560 Speaker 1: for example, if you're doing a smoothie or toast, or 263 00:12:11,600 --> 00:12:15,120 Speaker 1: some nuts bread using some great quality extravagin olive oil 264 00:12:15,200 --> 00:12:18,240 Speaker 1: or nuts and seeds with your lunchtime salad, having some 265 00:12:18,360 --> 00:12:21,440 Speaker 1: perhaps lighter cheese, something like a light yardsberg or some 266 00:12:21,559 --> 00:12:24,600 Speaker 1: hundred percent nutspread, or some seeded snacks in the afternoon, 267 00:12:24,960 --> 00:12:27,080 Speaker 1: and you'll find straight away that your appetite will be 268 00:12:27,080 --> 00:12:29,280 Speaker 1: better regulated through the day and you're really ticking the 269 00:12:29,320 --> 00:12:32,680 Speaker 1: box on those good fats. And the other issue, of course, 270 00:12:32,840 --> 00:12:35,080 Speaker 1: is that our serves of meat tend to be very 271 00:12:35,160 --> 00:12:38,160 Speaker 1: high in Australia, and because meat is a significant source 272 00:12:38,200 --> 00:12:41,120 Speaker 1: of saturated fat straight away that tends to blow us out. 273 00:12:41,160 --> 00:12:43,079 Speaker 1: So you've got to really watch those portions of red 274 00:12:43,120 --> 00:12:45,000 Speaker 1: meat if you enjoy it. And I've just remembered the 275 00:12:45,040 --> 00:12:46,800 Speaker 1: point I was going to make. They did a study 276 00:12:47,160 --> 00:12:50,560 Speaker 1: where diets included avocado with their lunch meal, and they 277 00:12:50,600 --> 00:12:53,760 Speaker 1: actually included half an avocado, which is not insignificant when 278 00:12:53,760 --> 00:12:56,240 Speaker 1: it comes to calories and fat, and they found that 279 00:12:56,240 --> 00:12:58,520 Speaker 1: the riders ate didn't eat less at lunch, but they 280 00:12:58,640 --> 00:13:01,840 Speaker 1: ate less all afternoon. And researchers concluded it was because 281 00:13:01,880 --> 00:13:04,559 Speaker 1: they were better satiated and they didn't have those fluctuating 282 00:13:04,559 --> 00:13:06,880 Speaker 1: bluecost levels that can come when you have a meal 283 00:13:07,120 --> 00:13:10,080 Speaker 1: that doesn't have a proportion of good fat in it. 284 00:13:10,440 --> 00:13:13,240 Speaker 1: So it really is about the balance and those ratios 285 00:13:13,280 --> 00:13:16,040 Speaker 1: one to promote health and well being. And it's funny, actually, 286 00:13:16,080 --> 00:13:18,320 Speaker 1: Leanne I've always opted for nutbars that have had a 287 00:13:18,360 --> 00:13:21,400 Speaker 1: walnut base because when you model diets and go back 288 00:13:21,440 --> 00:13:25,320 Speaker 1: to basic macro and macro nutrients, in my experience, it's very, 289 00:13:25,400 --> 00:13:28,560 Speaker 1: very difficult to get those long chain poly unsaturated fats 290 00:13:28,640 --> 00:13:30,960 Speaker 1: up to that one to one to one ratio between 291 00:13:31,000 --> 00:13:33,440 Speaker 1: saturates and monos. It's easy to get the monos up 292 00:13:33,440 --> 00:13:37,200 Speaker 1: with olive oil and almonds and avocado, but there's just 293 00:13:37,200 --> 00:13:39,559 Speaker 1: that very small handful of foods that have those really 294 00:13:39,600 --> 00:13:42,240 Speaker 1: good pollis without atlantic salmon in the mix. You really 295 00:13:42,240 --> 00:13:44,960 Speaker 1: need those things like pumpkin seeds and walnuts, which is 296 00:13:44,960 --> 00:13:46,960 Speaker 1: why we're such a big fan of those seeded snacks 297 00:13:46,960 --> 00:13:48,679 Speaker 1: that have a pumpkin seed based because they're one of 298 00:13:48,720 --> 00:13:51,360 Speaker 1: those very small handful of foods that you can get 299 00:13:51,400 --> 00:13:54,480 Speaker 1: those good pollis up, which have those very powerful anti 300 00:13:54,520 --> 00:13:56,400 Speaker 1: inflammatory benefits in the body. 301 00:13:56,840 --> 00:13:58,040 Speaker 2: And I'm just going to go back to the point 302 00:13:58,080 --> 00:14:00,200 Speaker 2: you made to is your about trans fats. I know 303 00:14:00,280 --> 00:14:03,199 Speaker 2: the goal with the podcast is to always, I guess, 304 00:14:03,240 --> 00:14:05,400 Speaker 2: you know, try to create that healthy relationship with food 305 00:14:05,440 --> 00:14:07,320 Speaker 2: with people. So I don't know if I guess toxic 306 00:14:07,360 --> 00:14:09,720 Speaker 2: is the right word to describe transfats. Let's call it 307 00:14:09,760 --> 00:14:12,199 Speaker 2: more of course, that's sort of our bad fats, But 308 00:14:12,240 --> 00:14:14,000 Speaker 2: there are fats that we want to have very very 309 00:14:14,120 --> 00:14:17,599 Speaker 2: very small amounts of because the transfats are actually inflammatory 310 00:14:17,640 --> 00:14:19,560 Speaker 2: in our diet. So it's not to say that the 311 00:14:19,600 --> 00:14:22,080 Speaker 2: one time we have a biscuit that's automatically got to 312 00:14:22,080 --> 00:14:24,320 Speaker 2: cause inflammation in our body, it's automatically going to be 313 00:14:24,360 --> 00:14:26,400 Speaker 2: toxic to our body. But it's when we do these 314 00:14:26,440 --> 00:14:29,440 Speaker 2: things regularly over time, that's when we're going to have 315 00:14:29,480 --> 00:14:32,240 Speaker 2: a sort of an issue. Right, So consuming transfats there 316 00:14:32,320 --> 00:14:34,840 Speaker 2: is actually research to prove that it is, you know, 317 00:14:35,000 --> 00:14:37,760 Speaker 2: detrimental from a number of sort of health problems and issues. 318 00:14:37,800 --> 00:14:40,920 Speaker 2: So trans fats are what we would call like artificial fats. 319 00:14:40,920 --> 00:14:43,200 Speaker 2: They're not something that our body actually needs. They are 320 00:14:43,280 --> 00:14:47,920 Speaker 2: linked to inflammation, they're linked to unhealthy cholesterol changes, impaired 321 00:14:48,000 --> 00:14:51,440 Speaker 2: artery function, insulin resistance and also just storing of excess 322 00:14:51,480 --> 00:14:54,080 Speaker 2: belly fat as well. So there's research to support that 323 00:14:54,160 --> 00:14:56,960 Speaker 2: a high intake of transfats leads to a higher risk 324 00:14:57,000 --> 00:14:59,760 Speaker 2: of cardiovascular disease. So we need to think about the 325 00:14:59,800 --> 00:15:02,320 Speaker 2: thing that we're doing on a regular basis. So if 326 00:15:02,320 --> 00:15:04,960 Speaker 2: we're having a biscuit one day, a donut another day, 327 00:15:04,960 --> 00:15:07,160 Speaker 2: a croissant in the morning the next day, and then 328 00:15:07,480 --> 00:15:09,600 Speaker 2: you know, some cake or something on the weekend, we 329 00:15:09,680 --> 00:15:12,480 Speaker 2: would be consuming too many transfats overall. But if we're 330 00:15:12,520 --> 00:15:15,400 Speaker 2: somebody who once a month enjoys an almond croissant like 331 00:15:15,440 --> 00:15:17,760 Speaker 2: I do at the cafe, or might have a donut 332 00:15:17,840 --> 00:15:19,560 Speaker 2: or a piece of cake at a birthday party every 333 00:15:19,560 --> 00:15:21,840 Speaker 2: couple of weeks, so things, of course are not going 334 00:15:21,880 --> 00:15:25,080 Speaker 2: to lead to an inflammatory state within your body. And 335 00:15:25,160 --> 00:15:27,000 Speaker 2: of course what we can do to reduce some of 336 00:15:27,000 --> 00:15:29,400 Speaker 2: that inflammation as well is get our mix of good 337 00:15:29,400 --> 00:15:32,240 Speaker 2: and bad fats right. So at the start of the podcast, Susie, 338 00:15:32,280 --> 00:15:34,920 Speaker 2: you mentioned what are some foods, what are some fats 339 00:15:34,920 --> 00:15:37,600 Speaker 2: As dietitians, we would never eat, So I would say 340 00:15:37,640 --> 00:15:40,840 Speaker 2: that I'm not a never never girl, So I still 341 00:15:40,840 --> 00:15:42,640 Speaker 2: have things in smaller mats. Like if there's a cheese 342 00:15:42,640 --> 00:15:44,440 Speaker 2: platter in front of me, I might have one piece 343 00:15:44,480 --> 00:15:46,160 Speaker 2: of salami off it, but I'll balance it out with 344 00:15:46,200 --> 00:15:47,800 Speaker 2: some veggie sticks and a little bit of cheese and 345 00:15:47,840 --> 00:15:49,840 Speaker 2: crackers and that sort of thing. So the things that 346 00:15:49,880 --> 00:15:54,360 Speaker 2: I very very very rarely eat are the highly sort 347 00:15:54,360 --> 00:15:56,920 Speaker 2: of processed red meat, So the salamis, the sausages, and 348 00:15:56,960 --> 00:16:00,240 Speaker 2: the kabanas. And that's basically because there was a huge 349 00:16:00,240 --> 00:16:02,600 Speaker 2: research study a few years ago that show that process 350 00:16:02,680 --> 00:16:05,120 Speaker 2: red meats have a really really high risk in terms 351 00:16:05,160 --> 00:16:08,560 Speaker 2: of some types of cancers, particularly colorectal cancers. So I 352 00:16:08,640 --> 00:16:11,000 Speaker 2: used to work in the gashointrology clinic, and that study 353 00:16:11,080 --> 00:16:14,360 Speaker 2: really really opened my eyes, and so I very very rarely, 354 00:16:14,440 --> 00:16:18,440 Speaker 2: Susie contain those consume those sorts of process red meats, 355 00:16:18,920 --> 00:16:21,400 Speaker 2: and then other things like as we mentioned, the transpats. 356 00:16:21,440 --> 00:16:24,480 Speaker 2: I'll very occasionally have a biscuit or very occasionally have 357 00:16:24,960 --> 00:16:27,760 Speaker 2: hypercroissant as a bit of a treat, or you know, 358 00:16:27,760 --> 00:16:29,560 Speaker 2: a piece of cake of it someone's birthday, that sort 359 00:16:29,600 --> 00:16:31,320 Speaker 2: of thing. So I would never say that there's any 360 00:16:31,720 --> 00:16:35,400 Speaker 2: bad fat that I never consume. What about you? Is 361 00:16:35,400 --> 00:16:38,160 Speaker 2: there things that you just absolutely won't ever touch or 362 00:16:38,200 --> 00:16:40,080 Speaker 2: is it just really things that you, I guess limit 363 00:16:40,120 --> 00:16:40,960 Speaker 2: overall in your diet. 364 00:16:41,240 --> 00:16:43,200 Speaker 1: I think that the first thing when it comes to 365 00:16:43,240 --> 00:16:46,280 Speaker 1: transfats is that we need astray in food manufacturers to 366 00:16:46,320 --> 00:16:49,000 Speaker 1: label for them, because that will basically encourage them to 367 00:16:49,080 --> 00:16:52,320 Speaker 1: take those ingredients out that do give the commercial transfats 368 00:16:52,360 --> 00:16:54,600 Speaker 1: that slip in in some of those more indulgent foods. 369 00:16:54,600 --> 00:16:56,520 Speaker 1: So that's a big shout out. We need that labeling 370 00:16:56,800 --> 00:16:59,200 Speaker 1: because straight away that will change the way they manufacture 371 00:16:59,240 --> 00:17:01,800 Speaker 1: some of those products. In terms of foods I don't 372 00:17:01,880 --> 00:17:05,359 Speaker 1: wouldn't ever eat. I'm not dissimilar to you if I 373 00:17:05,359 --> 00:17:07,919 Speaker 1: want to have a beautiful pastry from a beautiful petisserie, 374 00:17:08,160 --> 00:17:10,200 Speaker 1: of course, but I won't go to the freezer section 375 00:17:10,800 --> 00:17:13,520 Speaker 1: and pick up, you know, mass produce ones. But probably 376 00:17:13,560 --> 00:17:16,919 Speaker 1: the couple of things that spring to mind, I would 377 00:17:17,200 --> 00:17:20,359 Speaker 1: generally stay pretty well away from the frozen pastry section 378 00:17:20,480 --> 00:17:25,560 Speaker 1: in supermarket. So things like Chico Rolls, party pies, volivants 379 00:17:25,600 --> 00:17:28,360 Speaker 1: like that is for me generally screaming out with those 380 00:17:28,400 --> 00:17:32,359 Speaker 1: really processed fats. So I would very rarely, if ever 381 00:17:32,680 --> 00:17:35,520 Speaker 1: you be having those as part of the diet. Just 382 00:17:35,560 --> 00:17:38,119 Speaker 1: knowing that they are plugged full of saturated and probably 383 00:17:38,160 --> 00:17:41,439 Speaker 1: transferred as well. I think the other thing is like 384 00:17:41,520 --> 00:17:45,040 Speaker 1: process meat more because I don't actually like it, like 385 00:17:45,160 --> 00:17:47,359 Speaker 1: meat in a can, or I'm not a big salami 386 00:17:47,560 --> 00:17:50,600 Speaker 1: or that kind of eater. Just in general it doesn't 387 00:17:50,600 --> 00:17:53,360 Speaker 1: appeal to me. But I guess secondary the nutritionals it's 388 00:17:53,359 --> 00:17:56,399 Speaker 1: hard to justify it, but also I guess cultural. You know, 389 00:17:56,440 --> 00:17:58,440 Speaker 1: I live with Italians. They have that as part of 390 00:17:58,480 --> 00:18:00,919 Speaker 1: their diet from a very young age, very normal, whereas 391 00:18:00,960 --> 00:18:03,399 Speaker 1: I didn't grow up with that. And then nutritionally, of 392 00:18:03,440 --> 00:18:05,359 Speaker 1: course we know that it is a source of some 393 00:18:05,400 --> 00:18:07,680 Speaker 1: of those things like nitrits and that are overly good 394 00:18:07,680 --> 00:18:10,520 Speaker 1: for us. So you know, and I'm not a Marjorie eater, 395 00:18:10,800 --> 00:18:12,840 Speaker 1: you know, I would generally not encourage people to be 396 00:18:12,880 --> 00:18:15,359 Speaker 1: adding process spreads to the diet. You would definitely not 397 00:18:15,400 --> 00:18:18,840 Speaker 1: see me using vegetable oils ever. In my home, I 398 00:18:18,840 --> 00:18:21,639 Speaker 1: don't buy vegetable oil or palm oil or any of 399 00:18:21,640 --> 00:18:24,880 Speaker 1: those mixes. So I do tend to avoid commercial biscuits 400 00:18:24,920 --> 00:18:27,919 Speaker 1: because when you look at the ingredient list, they generally 401 00:18:27,960 --> 00:18:31,719 Speaker 1: are white flower sugar and refined vegetable oil. So nutritionally, 402 00:18:31,760 --> 00:18:34,240 Speaker 1: I think there's better treats out there, and I have 403 00:18:34,359 --> 00:18:36,800 Speaker 1: noticed and we'll again cover this in a future episodely 404 00:18:36,840 --> 00:18:39,560 Speaker 1: and that there's a range of better biscuits coming out 405 00:18:39,560 --> 00:18:42,040 Speaker 1: in supermarket, which is fantastic because for a long time 406 00:18:42,080 --> 00:18:44,000 Speaker 1: there's been a couple of brands that have dominated the 407 00:18:44,040 --> 00:18:46,520 Speaker 1: market and they all use palm oil. So again it 408 00:18:46,520 --> 00:18:49,400 Speaker 1: comes down to that supply of encouraging manufacturers to get 409 00:18:49,400 --> 00:18:52,080 Speaker 1: better based ingredients in their products and reduce that intake 410 00:18:52,119 --> 00:18:54,800 Speaker 1: of those process vegetable oils, which we've spoken about before. 411 00:18:54,920 --> 00:18:57,359 Speaker 1: But yeah, so in general, I think, just to wrap 412 00:18:57,440 --> 00:19:00,399 Speaker 1: up our chat on fat, it's about just ticking the 413 00:19:00,400 --> 00:19:02,959 Speaker 1: box and those important types. And we'll put an infographic 414 00:19:03,040 --> 00:19:05,119 Speaker 1: up about this, but you got to be ticking the 415 00:19:05,119 --> 00:19:07,920 Speaker 1: box on your monos, your Polley's and keep you saturated 416 00:19:07,920 --> 00:19:11,000 Speaker 1: fat relatively low. As we've discussed before. You don't need 417 00:19:11,040 --> 00:19:13,280 Speaker 1: to count fat per se, but just keeping an eye 418 00:19:13,320 --> 00:19:15,320 Speaker 1: on those sources. And if you look at ingredient lists 419 00:19:15,320 --> 00:19:17,680 Speaker 1: that start with vegetable oil, that's probably a sign it's 420 00:19:17,720 --> 00:19:21,160 Speaker 1: not the right choice. And yeah, it's about getting those 421 00:19:21,200 --> 00:19:23,239 Speaker 1: good fats in in the right amounts. 422 00:19:22,800 --> 00:19:24,840 Speaker 2: Absolutely, and I think it's you know, as she said, 423 00:19:24,840 --> 00:19:27,240 Speaker 2: it's an important discussion. I'm glad we finally had it, 424 00:19:27,280 --> 00:19:29,920 Speaker 2: even though we're up to episode fifty. So listeners, if 425 00:19:29,920 --> 00:19:31,720 Speaker 2: you have any more questions about that, or if you'd 426 00:19:31,720 --> 00:19:33,239 Speaker 2: like us to go more in depth with that, let 427 00:19:33,320 --> 00:19:35,720 Speaker 2: us know on our Instagram page, which is at the 428 00:19:35,840 --> 00:19:38,399 Speaker 2: Nutrition Couch Podcast, because we're always happy to hear your 429 00:19:38,400 --> 00:19:41,480 Speaker 2: feedback and your questions. And then, Susie, that brings us 430 00:19:41,520 --> 00:19:44,560 Speaker 2: to our next segment, are still talking about supermarket tricks 431 00:19:44,600 --> 00:19:46,960 Speaker 2: and tips. We are going to help our listeners save 432 00:19:47,000 --> 00:19:49,440 Speaker 2: a fortune because who isn't trying to be a little 433 00:19:49,440 --> 00:19:52,760 Speaker 2: bit more budget conscious these days, Susie, So supermarket shopping. 434 00:19:53,240 --> 00:19:54,880 Speaker 2: I guess the first thing when it comes to trying 435 00:19:54,920 --> 00:19:56,040 Speaker 2: to save a little bit of money and be a 436 00:19:56,040 --> 00:19:58,200 Speaker 2: bit budget conscious is I would even stay well out 437 00:19:58,200 --> 00:20:00,239 Speaker 2: at the supermarkets for a lot of products. You can 438 00:20:00,240 --> 00:20:02,680 Speaker 2: get a whole bulk of savings and you know, really 439 00:20:02,680 --> 00:20:06,240 Speaker 2: beautiful fresh produce in good amounts in things like farmer's markets. 440 00:20:06,320 --> 00:20:08,760 Speaker 2: So if you have the opportunity to go to you know, 441 00:20:08,800 --> 00:20:12,160 Speaker 2: farmers markets or even sometimes I don't know, in Brisbane, Zoozie, 442 00:20:12,160 --> 00:20:13,800 Speaker 2: you drive up and down some of the backstreets and 443 00:20:13,840 --> 00:20:16,040 Speaker 2: you see, you know, people offering bags of lemons or 444 00:20:16,040 --> 00:20:18,280 Speaker 2: trays of mangoes and that sort of thing. So that's 445 00:20:18,280 --> 00:20:20,520 Speaker 2: my first tip when we're talking about budget friendly eating 446 00:20:20,600 --> 00:20:23,480 Speaker 2: is to even just look outside of the supermarket for 447 00:20:23,640 --> 00:20:26,159 Speaker 2: some of these things, particularly farmers markets, because you can 448 00:20:26,200 --> 00:20:28,880 Speaker 2: get some great quality projects for some you know, really 449 00:20:28,880 --> 00:20:32,800 Speaker 2: affordable prices. But I guess again, in terms of budget 450 00:20:33,000 --> 00:20:36,760 Speaker 2: conscious shopping in supermarkets, Susie, I love to read the 451 00:20:36,800 --> 00:20:40,080 Speaker 2: catalogs growing up. I think we were one of the 452 00:20:40,119 --> 00:20:42,679 Speaker 2: only houses in the street that actually allowed the you know, 453 00:20:42,720 --> 00:20:44,679 Speaker 2: the shopping catalogs in the street, and me Mum used 454 00:20:44,680 --> 00:20:46,440 Speaker 2: to pour over them. I used to love looking at 455 00:20:46,840 --> 00:20:49,640 Speaker 2: not just you know, the catalogs from Coals and Wolworths 456 00:20:49,680 --> 00:20:51,879 Speaker 2: or the shopping centers, also the ones from you know, 457 00:20:51,960 --> 00:20:54,800 Speaker 2: the sales at Target and Big w and JBI five. 458 00:20:55,000 --> 00:20:57,080 Speaker 2: I used to love looking at the shopping catalogs growing 459 00:20:57,160 --> 00:20:59,280 Speaker 2: up and just sort of seeing, you know, what's on sale. 460 00:20:59,280 --> 00:21:01,480 Speaker 2: And I think I've always in a little bit budget 461 00:21:01,520 --> 00:21:03,440 Speaker 2: conscious like that, and I've been quite a good saver 462 00:21:03,560 --> 00:21:06,000 Speaker 2: from a really early age because Mum that was something 463 00:21:06,040 --> 00:21:07,760 Speaker 2: that Mum taught used really well, you know, we didn't 464 00:21:07,760 --> 00:21:09,480 Speaker 2: have a whole lot of spare money lying around, and 465 00:21:09,520 --> 00:21:12,359 Speaker 2: we were growing up, so we really did become quite 466 00:21:12,359 --> 00:21:15,080 Speaker 2: savvy with finding, you know, what was on sale and 467 00:21:14,600 --> 00:21:17,440 Speaker 2: the best options. So I've always been one to sort 468 00:21:17,440 --> 00:21:19,800 Speaker 2: of go to the weekly catalogs and always shop between 469 00:21:19,840 --> 00:21:22,280 Speaker 2: supermarkets as well. Often, you know, I have a particular 470 00:21:22,359 --> 00:21:24,320 Speaker 2: type of bread that I like, Susie, a particular type 471 00:21:24,359 --> 00:21:26,280 Speaker 2: or brand of yogurt that I like, So I will 472 00:21:26,320 --> 00:21:28,880 Speaker 2: go between supermarkets to see, you know, which one has 473 00:21:28,920 --> 00:21:31,240 Speaker 2: it twenty thirty, forty fifty percent off, and then buy 474 00:21:31,359 --> 00:21:33,720 Speaker 2: sort of in bulk that way. Some people might not 475 00:21:33,760 --> 00:21:35,639 Speaker 2: have the time for that, but I sort of think 476 00:21:36,600 --> 00:21:38,520 Speaker 2: it's worth the savings in the long term anyway. So 477 00:21:38,600 --> 00:21:40,600 Speaker 2: I like to go to a particular shopping center that 478 00:21:40,640 --> 00:21:43,520 Speaker 2: has a calls Awards and an audi very close by, 479 00:21:43,600 --> 00:21:45,840 Speaker 2: and I like to sort of go between them. Susie, 480 00:21:45,880 --> 00:21:47,760 Speaker 2: I know perhaps with twins you probably don't have the 481 00:21:47,800 --> 00:21:50,280 Speaker 2: time to do that, but any other I guess budget 482 00:21:50,280 --> 00:21:52,360 Speaker 2: friendly tips for our listeners at home that you use 483 00:21:52,400 --> 00:21:55,240 Speaker 2: in the supermarkets. Besides looking for our half Brice s, 484 00:21:55,359 --> 00:21:57,560 Speaker 2: I was buying in bulk and also looking outside of 485 00:21:57,560 --> 00:21:58,920 Speaker 2: the supermarket. I guess as well. 486 00:21:59,320 --> 00:22:01,960 Speaker 1: You know, Len, I didn't become really budget conscious until 487 00:22:02,000 --> 00:22:04,600 Speaker 1: I had the twins, because all of a sudden, my 488 00:22:04,640 --> 00:22:08,480 Speaker 1: grocery spend just increased so significantly, and all of a 489 00:22:08,520 --> 00:22:10,560 Speaker 1: sudden I was like you, I started going to Audi 490 00:22:10,680 --> 00:22:13,120 Speaker 1: and got these great bargains. So now with a family 491 00:22:13,280 --> 00:22:16,760 Speaker 1: and working with primarily women and families and being very 492 00:22:16,760 --> 00:22:20,200 Speaker 1: aware of budgets, I am very interested. I see a 493 00:22:20,280 --> 00:22:24,600 Speaker 1: lot of similarities between smart eating and also budget friendly ideas. 494 00:22:24,640 --> 00:22:27,800 Speaker 1: So my first tip is that I never spend more 495 00:22:27,800 --> 00:22:30,600 Speaker 1: on a food that is the same product. So when 496 00:22:30,640 --> 00:22:33,600 Speaker 1: I say that, if you look at milk or cheese, 497 00:22:34,280 --> 00:22:37,720 Speaker 1: often it's the same product rebranded in different categories. So 498 00:22:38,000 --> 00:22:41,400 Speaker 1: if you think in Australia, it's not enormous place, there's 499 00:22:41,440 --> 00:22:44,520 Speaker 1: probably a handful of places making cheese, there's a handful 500 00:22:44,520 --> 00:22:47,720 Speaker 1: of places making bread. So some of the big companies 501 00:22:47,760 --> 00:22:50,840 Speaker 1: will be simply producing the same products and repackaging them 502 00:22:50,840 --> 00:22:53,680 Speaker 1: for cheaper supermarkets. So you know, if you look they're 503 00:22:53,680 --> 00:22:56,280 Speaker 1: almost identical. Nutrition land, it'll be the same product. So 504 00:22:56,400 --> 00:22:58,960 Speaker 1: things like a block of cheese or even milk or 505 00:22:59,200 --> 00:23:01,880 Speaker 1: I always go for often the cheapest option, a skim 506 00:23:02,000 --> 00:23:06,080 Speaker 1: milk that's long life cheese. Blocks of cheese. I won't 507 00:23:06,080 --> 00:23:08,280 Speaker 1: seek out and name brand. I will though, trying to 508 00:23:08,400 --> 00:23:13,040 Speaker 1: put support astray in companies where I can, and my 509 00:23:13,160 --> 00:23:15,000 Speaker 1: dad does shop for me. I'm lucky at the market, 510 00:23:15,119 --> 00:23:17,639 Speaker 1: so we save an absolute fortune and fresh produce things 511 00:23:17,640 --> 00:23:21,159 Speaker 1: like cucumbers, tomatoes each week. I would never spend on 512 00:23:21,200 --> 00:23:24,280 Speaker 1: supermarket if I didn't have to do, knowing how heavily 513 00:23:24,320 --> 00:23:26,840 Speaker 1: increase the prices are. So I do have that luxury 514 00:23:27,040 --> 00:23:29,560 Speaker 1: of getting some market deliveries. I buy a lot of 515 00:23:29,560 --> 00:23:32,240 Speaker 1: my veggies frozen again. Then then you're not subjective to 516 00:23:32,280 --> 00:23:34,920 Speaker 1: the seasonal variations, and in some cases the nutrition is 517 00:23:34,920 --> 00:23:37,600 Speaker 1: actually richer because they've been snap frozen at times purchase. 518 00:23:38,920 --> 00:23:41,280 Speaker 1: I'm like you, I would absolutely stock up when things 519 00:23:41,280 --> 00:23:44,200 Speaker 1: are on sale, things like chicken breast lead mints when 520 00:23:44,200 --> 00:23:48,840 Speaker 1: they have two for significantly reduced amounts. So yeah, I'm 521 00:23:49,000 --> 00:23:51,960 Speaker 1: very very budget conscious, and I really try and make 522 00:23:52,000 --> 00:23:55,520 Speaker 1: sure that I don't waste money in that's middle section 523 00:23:55,560 --> 00:23:57,240 Speaker 1: on foods we don't really need and stick to the 524 00:23:57,280 --> 00:24:00,240 Speaker 1: outside areas. That's another little secret, but probably the most 525 00:24:00,280 --> 00:24:04,919 Speaker 1: profound recommendation for budgets is meal planning because if you 526 00:24:05,000 --> 00:24:08,560 Speaker 1: go to your fridge or your cuvert each week and 527 00:24:08,600 --> 00:24:11,200 Speaker 1: see what you've gosh So you may have some pork 528 00:24:11,240 --> 00:24:13,080 Speaker 1: mints in the freezer, or you may have some tin 529 00:24:13,119 --> 00:24:16,679 Speaker 1: tomatoes there, And if you formulate your meals using the 530 00:24:16,800 --> 00:24:18,879 Speaker 1: things that you already have at home straight away, you 531 00:24:18,880 --> 00:24:21,080 Speaker 1: will save money rather than starting fresh with a new 532 00:24:21,080 --> 00:24:24,399 Speaker 1: recipe and having to put everything together. So starting with 533 00:24:24,440 --> 00:24:26,600 Speaker 1: those base ingredients will really go a long way and 534 00:24:26,640 --> 00:24:28,800 Speaker 1: making sure you're using all of your staples and not 535 00:24:28,880 --> 00:24:32,639 Speaker 1: wasting food, but then not going to the supermarket to 536 00:24:32,640 --> 00:24:35,280 Speaker 1: buy twenty new ingredients per recipe. So I find that 537 00:24:35,760 --> 00:24:38,480 Speaker 1: having a small group of meals that I rotate each 538 00:24:38,520 --> 00:24:41,639 Speaker 1: week that stick to that same core ingredients is a 539 00:24:41,640 --> 00:24:43,639 Speaker 1: really powerful way to save a lot of money. Whereas, 540 00:24:43,680 --> 00:24:45,199 Speaker 1: as I said, if you start with a new recipe 541 00:24:45,240 --> 00:24:50,120 Speaker 1: each time, you'll find yourself buying many ingredients. So I'll 542 00:24:50,160 --> 00:24:53,439 Speaker 1: really try and use an entire seasoning sauce or if 543 00:24:53,440 --> 00:24:55,080 Speaker 1: I've bought a hoist in sauce, if I've bought a 544 00:24:55,119 --> 00:24:57,200 Speaker 1: soy sauce, I'll use it over several weeks. I won't 545 00:24:57,200 --> 00:24:59,720 Speaker 1: then go in the next week buy hoisting or loading 546 00:24:59,760 --> 00:25:02,000 Speaker 1: up that because otherwise I finally and I just throw 547 00:25:02,040 --> 00:25:05,280 Speaker 1: so much away and it feels awful. So really try 548 00:25:05,280 --> 00:25:07,680 Speaker 1: and not buy big grocery shops of a million different 549 00:25:07,760 --> 00:25:10,080 Speaker 1: ingredients and then not use most of them. I will 550 00:25:10,280 --> 00:25:12,680 Speaker 1: buy one thing and have it several times, like for example, 551 00:25:12,720 --> 00:25:15,960 Speaker 1: if I'm doing Mexican I would then use the ingredients 552 00:25:15,960 --> 00:25:17,760 Speaker 1: to make the mints the following week and maybe use 553 00:25:17,800 --> 00:25:19,760 Speaker 1: it as a spaghetti, so I don't waste that tomato 554 00:25:19,800 --> 00:25:22,240 Speaker 1: paste that I've bought the week before. So that meal 555 00:25:22,280 --> 00:25:24,160 Speaker 1: planning aspect goes a really long way. 556 00:25:24,880 --> 00:25:25,359 Speaker 2: I like you. 557 00:25:25,400 --> 00:25:27,760 Speaker 1: When I'm buying packet food like frozen fish pieces for 558 00:25:27,800 --> 00:25:30,359 Speaker 1: the kids, for example, when they're half priced at Coals, 559 00:25:30,359 --> 00:25:32,680 Speaker 1: I will buy many boxes and freeze them because you're 560 00:25:32,680 --> 00:25:35,960 Speaker 1: paying half as much. So absolutely, I'm really onto that 561 00:25:36,040 --> 00:25:38,240 Speaker 1: and encourage people because that you save a lot of 562 00:25:38,320 --> 00:25:41,320 Speaker 1: money and then you can, you know, spend on things 563 00:25:41,359 --> 00:25:43,840 Speaker 1: that more indulgent foods that you might want to because 564 00:25:43,880 --> 00:25:45,920 Speaker 1: you haven't wasted money on foods when you can get 565 00:25:45,920 --> 00:25:46,639 Speaker 1: them a lot cheaper. 566 00:25:46,760 --> 00:25:48,560 Speaker 2: Absolutely, And I've got a couple more tips for our 567 00:25:48,560 --> 00:25:51,360 Speaker 2: listeners at home. Susie, go first thing in the morning 568 00:25:51,400 --> 00:25:52,960 Speaker 2: if you're going to go to the supermarkets and you're 569 00:25:52,960 --> 00:25:55,479 Speaker 2: looking for things like meat, dairy, and bread. Often they 570 00:25:55,520 --> 00:25:58,160 Speaker 2: will reduce things and it's available first thing in the morning. 571 00:25:58,200 --> 00:25:59,959 Speaker 2: They do a lot of the reductions during the night 572 00:26:00,080 --> 00:26:02,080 Speaker 2: the staff do. They look at the use by dates 573 00:26:02,119 --> 00:26:04,480 Speaker 2: and things that are getting close to expiring. They like 574 00:26:04,560 --> 00:26:06,320 Speaker 2: to move the stock before they put out a new 575 00:26:06,359 --> 00:26:07,800 Speaker 2: stock in the morning, So if you go first thing 576 00:26:07,800 --> 00:26:09,840 Speaker 2: in the morning, there'll be a lot of things like 577 00:26:09,920 --> 00:26:12,240 Speaker 2: meat and dairy and bread that has maybe one to 578 00:26:12,280 --> 00:26:13,800 Speaker 2: two days. So if you're going to make a meal 579 00:26:13,880 --> 00:26:16,720 Speaker 2: that night, you can buy something that even might go 580 00:26:16,760 --> 00:26:19,080 Speaker 2: off with the expiring date that day or the next day. 581 00:26:19,080 --> 00:26:20,480 Speaker 2: It's very close to it. But if you're going to 582 00:26:20,560 --> 00:26:22,120 Speaker 2: use it that day, or if you're going to wack 583 00:26:22,119 --> 00:26:23,800 Speaker 2: it straight in the freezer, that's a really good idea 584 00:26:23,840 --> 00:26:26,360 Speaker 2: because you're going to get a significantly cheaper product, and 585 00:26:26,400 --> 00:26:28,560 Speaker 2: the supermarkets like to move that the night before. So 586 00:26:28,600 --> 00:26:30,120 Speaker 2: if you go first thing in the morning, you'll see 587 00:26:30,119 --> 00:26:32,800 Speaker 2: a lot of reductions and sales and a lot of 588 00:26:32,840 --> 00:26:36,479 Speaker 2: the available sort of produce that does sort of expire, 589 00:26:36,560 --> 00:26:39,000 Speaker 2: not things like fruits and veggies as much, but definitely 590 00:26:39,000 --> 00:26:42,720 Speaker 2: things like meat and dairy, and bread. Susie mentioned shopping 591 00:26:43,200 --> 00:26:45,440 Speaker 2: in season and local sort of produce. I think that's 592 00:26:45,480 --> 00:26:49,720 Speaker 2: really important as well, and utilizing things like frozen, frozen 593 00:26:49,720 --> 00:26:51,880 Speaker 2: and canned fruits and vegetables as well, because as you said, 594 00:26:51,880 --> 00:26:54,159 Speaker 2: they're just sush nutritious, and if it's not in season, 595 00:26:54,200 --> 00:26:56,159 Speaker 2: it can be a lot cheaper to go frozen or 596 00:26:56,600 --> 00:26:58,639 Speaker 2: canned as well. And my last tip Foil listen to 597 00:26:58,720 --> 00:27:02,000 Speaker 2: Susie is to really be sad with reading your labels 598 00:27:02,040 --> 00:27:04,520 Speaker 2: in terms of prices. So take something like toilet paper 599 00:27:04,600 --> 00:27:07,679 Speaker 2: for example, when you're comparing things that are different sizes, 600 00:27:07,720 --> 00:27:09,280 Speaker 2: so it might be a twelve pack or a twenty 601 00:27:09,280 --> 00:27:10,919 Speaker 2: four packer or I don't know the biggest thing a 602 00:27:10,920 --> 00:27:13,040 Speaker 2: toilet paper. You can find a forty pack or something. 603 00:27:13,200 --> 00:27:15,600 Speaker 2: It's difficult to know when you just look at the price. 604 00:27:15,680 --> 00:27:17,679 Speaker 2: Is it six bucks for a twelve pack or is it, 605 00:27:17,720 --> 00:27:19,840 Speaker 2: you know, twelve dollars or something. It's difficult to know 606 00:27:19,880 --> 00:27:22,359 Speaker 2: if you're not comparing like with like, or like to say, 607 00:27:22,520 --> 00:27:25,600 Speaker 2: comparing the same amount with the same amount. So if 608 00:27:25,600 --> 00:27:27,720 Speaker 2: you look on the tag in terms of the price, 609 00:27:27,760 --> 00:27:30,399 Speaker 2: with toilet paper as an example, it will say, you know, 610 00:27:30,440 --> 00:27:32,440 Speaker 2: I'm just looking online Zoos at Wilwors and it says 611 00:27:32,480 --> 00:27:35,080 Speaker 2: quilt and toilet tissues three apply white, one hundred and 612 00:27:35,080 --> 00:27:37,640 Speaker 2: eighty sheets twelve dollars sixty for a twenty four pack. 613 00:27:38,240 --> 00:27:40,159 Speaker 2: If you look just below that on the label, on 614 00:27:40,240 --> 00:27:43,439 Speaker 2: the price label, it'll say twenty nine cents per hundred sheets. 615 00:27:43,680 --> 00:27:45,840 Speaker 2: That's what you should be using to compare the price 616 00:27:45,880 --> 00:27:48,000 Speaker 2: to know if that's cheaper. So I always like to 617 00:27:48,040 --> 00:27:50,960 Speaker 2: aim for something ideally below about twenty six sort of 618 00:27:50,960 --> 00:27:53,800 Speaker 2: censor sheet if you can, that's very very affordable. If 619 00:27:53,800 --> 00:27:55,640 Speaker 2: I look at another brand, more of like a home 620 00:27:55,680 --> 00:27:58,280 Speaker 2: brand sort of toilet paper, it's down to twenty two 621 00:27:58,320 --> 00:28:01,320 Speaker 2: cents per hundred sheets, not necessarily just looking at the 622 00:28:01,359 --> 00:28:03,719 Speaker 2: overall price. It's trying to break that down. So you're 623 00:28:03,760 --> 00:28:06,560 Speaker 2: comparing the per sheet price to the per sheet price 624 00:28:06,600 --> 00:28:08,880 Speaker 2: per brand. Because this one is a twenty four pack 625 00:28:08,880 --> 00:28:10,680 Speaker 2: as well. So it's quite easy when you're comparing twenty 626 00:28:10,720 --> 00:28:13,040 Speaker 2: four rolls to twenty four roles. But if you're comparing 627 00:28:13,080 --> 00:28:15,560 Speaker 2: a different brand of twelve rolls to twenty four roles, 628 00:28:15,600 --> 00:28:18,159 Speaker 2: or twelve rolls to twenty one rolls, it can be 629 00:28:18,200 --> 00:28:20,680 Speaker 2: a lot harder to work out in terms of the price, 630 00:28:20,720 --> 00:28:22,879 Speaker 2: so always look below on the label. And that's the 631 00:28:22,920 --> 00:28:26,800 Speaker 2: same example. If you're looking at I don't know, giving 632 00:28:26,800 --> 00:28:29,159 Speaker 2: another product Susie, maybe some tomato sauce or something, and 633 00:28:29,200 --> 00:28:31,560 Speaker 2: it's a different mill size one sort of maybe two 634 00:28:31,640 --> 00:28:34,040 Speaker 2: hundred meals and one's two fifty meals, you can't directly 635 00:28:34,119 --> 00:28:36,399 Speaker 2: compare the price of that because it's a different volume 636 00:28:36,480 --> 00:28:38,080 Speaker 2: or a different amount. So if you look at the 637 00:28:38,120 --> 00:28:41,080 Speaker 2: price per meals, you'll very quickly be able to understand 638 00:28:41,080 --> 00:28:43,000 Speaker 2: which is a more affordable option and which is a 639 00:28:43,040 --> 00:28:45,160 Speaker 2: better choice as well. And the last thing I like 640 00:28:45,240 --> 00:28:47,280 Speaker 2: to do. I love things like baby spinach and mix 641 00:28:47,280 --> 00:28:49,640 Speaker 2: salad leaves, Susie. When you buy them in the in 642 00:28:49,760 --> 00:28:51,800 Speaker 2: just the packets of them, it's quite expensive. A lot 643 00:28:51,800 --> 00:28:54,719 Speaker 2: of supermarkets these days have the what would you call them? 644 00:28:54,720 --> 00:28:56,280 Speaker 2: They're out of the packets. They're just sort of like 645 00:28:56,400 --> 00:28:58,840 Speaker 2: a box of you know, mixed baby spinish leaves with 646 00:28:58,880 --> 00:29:01,720 Speaker 2: a little utensil in there, and you basically just pick 647 00:29:01,760 --> 00:29:03,200 Speaker 2: out how much you want and put it into your 648 00:29:03,200 --> 00:29:06,360 Speaker 2: own bag. That is a lot more affordable than buying 649 00:29:06,400 --> 00:29:08,680 Speaker 2: things like baby spinach and mixed salad leaves in the 650 00:29:08,800 --> 00:29:11,360 Speaker 2: ready prepackaged back. So have a little hunt around your 651 00:29:11,360 --> 00:29:14,160 Speaker 2: supermarket and often you'll find, particularly in the big places 652 00:29:14,160 --> 00:29:17,000 Speaker 2: like will Worst and Coals, loose leaf salad and baby 653 00:29:17,000 --> 00:29:18,880 Speaker 2: spinach leaves, and they're a lot like they're up to 654 00:29:18,920 --> 00:29:20,560 Speaker 2: half price sers it because I use a lot of 655 00:29:20,560 --> 00:29:22,480 Speaker 2: salad leaves and baby spinach, as I'm sure you do 656 00:29:22,560 --> 00:29:25,120 Speaker 2: as well, up to half priv if you're buying those 657 00:29:25,120 --> 00:29:28,360 Speaker 2: things sort of separately versus the package, you know, in 658 00:29:28,440 --> 00:29:31,480 Speaker 2: the one hundred and twenty grand packs of salad leaves 659 00:29:31,560 --> 00:29:33,200 Speaker 2: or something like that. So that's another tip that I 660 00:29:33,240 --> 00:29:34,560 Speaker 2: have for my listeners as well. 661 00:29:34,440 --> 00:29:36,360 Speaker 1: And it really helps to reduce waste because I hate 662 00:29:36,400 --> 00:29:37,960 Speaker 1: when you buy those and then by the couple of 663 00:29:38,040 --> 00:29:39,640 Speaker 1: days later, it's all soggy at the bottom. 664 00:29:39,680 --> 00:29:40,280 Speaker 2: So I like that. 665 00:29:40,280 --> 00:29:43,600 Speaker 1: Idea all right. Well, that leads into a topic that 666 00:29:43,640 --> 00:29:45,640 Speaker 1: I think will be a lot of interest to our 667 00:29:45,680 --> 00:29:50,720 Speaker 1: listeners because in nutrition circles you'll sometimes hear the word free. 668 00:29:50,960 --> 00:29:54,640 Speaker 1: These foods are free foods. Now, I'll get your thoughts 669 00:29:54,640 --> 00:29:57,120 Speaker 1: on it. So if I was defining what I call 670 00:29:57,120 --> 00:29:59,760 Speaker 1: the free food, a free food is one that generally 671 00:29:59,760 --> 00:30:03,440 Speaker 1: has very very few calories, so you could eat them 672 00:30:03,520 --> 00:30:05,520 Speaker 1: as much as you wanted. So foods that I put 673 00:30:05,520 --> 00:30:09,160 Speaker 1: in that category are things like carrots, tomatoes, cucumbers. I 674 00:30:09,280 --> 00:30:12,040 Speaker 1: put berries in it, which is controversial. Some dietitians won't 675 00:30:12,040 --> 00:30:14,040 Speaker 1: agree with that. But these are foods that have a 676 00:30:14,080 --> 00:30:16,760 Speaker 1: very high water content, quite a high nutrient content, but 677 00:30:16,880 --> 00:30:19,880 Speaker 1: very few calories. They're very filling, and if people want 678 00:30:19,880 --> 00:30:22,520 Speaker 1: to bowl up meals or snack in between, I'll give 679 00:30:22,520 --> 00:30:26,160 Speaker 1: them the term free. So some people feel I think secure, 680 00:30:26,280 --> 00:30:29,200 Speaker 1: knowing that even if they're trying to follow a meal 681 00:30:29,240 --> 00:30:31,080 Speaker 1: plan or eat a little bit less to lose weight, 682 00:30:31,520 --> 00:30:33,600 Speaker 1: that if they're really really ravenous, there are foods they 683 00:30:33,600 --> 00:30:35,680 Speaker 1: can eat. I put a detox veggie soup in there 684 00:30:35,720 --> 00:30:39,800 Speaker 1: as well. It's basically tomatoes, pumpkin celery leak, very very 685 00:30:39,840 --> 00:30:42,640 Speaker 1: low calories for volume. But I know you have a 686 00:30:42,640 --> 00:30:46,480 Speaker 1: slightly different opinion on free foods than I do, and 687 00:30:46,520 --> 00:30:49,840 Speaker 1: I think that our listeners will find that pretty interesting too. 688 00:30:49,920 --> 00:30:52,080 Speaker 1: So tell me what are there any foods land that 689 00:30:52,120 --> 00:30:53,520 Speaker 1: you call free? 690 00:30:53,920 --> 00:30:56,760 Speaker 2: This is controversial, Susie, and I personally what clients say 691 00:30:56,760 --> 00:30:58,160 Speaker 2: to me? What are free foods? What can I eat 692 00:30:58,160 --> 00:31:00,560 Speaker 2: as much of as possible? I really try hard with 693 00:31:00,560 --> 00:31:03,280 Speaker 2: my ladies to a develop a healthy relationship with food, 694 00:31:03,320 --> 00:31:05,360 Speaker 2: but be really get them to tune in and listen 695 00:31:05,360 --> 00:31:07,200 Speaker 2: to their hunger. So I say to them, are you 696 00:31:07,360 --> 00:31:09,320 Speaker 2: actually hungry? And they'll say, yes, I am, but I 697 00:31:09,360 --> 00:31:11,160 Speaker 2: want some free foods to keep my calories low. And 698 00:31:11,200 --> 00:31:14,160 Speaker 2: I say, well, no, because if you're genuinely hungry, I 699 00:31:14,200 --> 00:31:17,120 Speaker 2: want you to eat a genuinely filling and nourishing snack, right. 700 00:31:17,120 --> 00:31:18,720 Speaker 2: I don't want you filling up on a couple of 701 00:31:18,720 --> 00:31:20,680 Speaker 2: cups of broth and a couple of strawberries and a 702 00:31:20,720 --> 00:31:23,200 Speaker 2: cucumber and you know, just green tea by the leader 703 00:31:23,400 --> 00:31:25,680 Speaker 2: to try and fill you up, like if you're genuinely hungry, 704 00:31:25,680 --> 00:31:27,800 Speaker 2: at your body's saying that you need some proper nutrition. 705 00:31:28,080 --> 00:31:29,760 Speaker 2: And then I also have a lot of ladies who 706 00:31:29,840 --> 00:31:33,080 Speaker 2: have this sort of binge district mentality or we eat 707 00:31:33,080 --> 00:31:35,200 Speaker 2: low calorie all day and then we get to nighttime 708 00:31:35,240 --> 00:31:37,440 Speaker 2: and we're starving and we eat half the pantry. So 709 00:31:37,520 --> 00:31:40,320 Speaker 2: I feel like, in terms of developing a healthy relationship 710 00:31:40,320 --> 00:31:42,680 Speaker 2: with food, I don't like to label anything as a 711 00:31:42,720 --> 00:31:44,960 Speaker 2: free food because I just feel like it gets people 712 00:31:44,960 --> 00:31:46,760 Speaker 2: into the mindset where they can just eat and eat 713 00:31:46,760 --> 00:31:49,080 Speaker 2: and eat, and often they're eating and they're not actually 714 00:31:49,120 --> 00:31:51,840 Speaker 2: necessarily hungry. But I do find that there's that fine 715 00:31:51,880 --> 00:31:55,040 Speaker 2: balance between saying that no food is a free food 716 00:31:55,080 --> 00:31:58,840 Speaker 2: as an example, because basically everything but water contains calories, right, 717 00:31:58,880 --> 00:32:01,080 Speaker 2: even though it's low calories. But as an example, like 718 00:32:01,120 --> 00:32:02,560 Speaker 2: a lot of clients said to me, oh, could I 719 00:32:02,640 --> 00:32:05,880 Speaker 2: have like a low calorikanmboots which might have say twenty 720 00:32:05,920 --> 00:32:07,560 Speaker 2: or thirty calories in it. I don't have a problem 721 00:32:07,600 --> 00:32:09,520 Speaker 2: with that. They might have a couple so of berries, 722 00:32:09,520 --> 00:32:13,239 Speaker 2: which is what thirty fifty calories, A medium cucumber with 723 00:32:13,280 --> 00:32:15,680 Speaker 2: themselves a ballion calories and it may be fifty calories. 724 00:32:15,720 --> 00:32:17,400 Speaker 2: A couple of cups of tea with just a dash 725 00:32:17,440 --> 00:32:19,720 Speaker 2: of skim milk thirty forty calories a day, A couple 726 00:32:19,760 --> 00:32:21,680 Speaker 2: of cups, a couple of you know, broth or something 727 00:32:21,720 --> 00:32:24,600 Speaker 2: twenty thirty calories. If you're doing all that throughout the day. 728 00:32:24,800 --> 00:32:27,200 Speaker 2: Guess what, that's easily two hundred calories. Is that going 729 00:32:27,240 --> 00:32:29,880 Speaker 2: to make a significant impact for most people. Probably not. 730 00:32:30,200 --> 00:32:32,280 Speaker 2: If the goal is a calorie deficit, yes, that might 731 00:32:32,280 --> 00:32:34,800 Speaker 2: actually make a significant impact to that. So I think 732 00:32:34,840 --> 00:32:38,400 Speaker 2: there is a fine balance between free foods and people 733 00:32:38,480 --> 00:32:41,120 Speaker 2: just snacking and grazing all day long, because they're in 734 00:32:41,160 --> 00:32:43,320 Speaker 2: that bad habit of snacking and grazing all day long. 735 00:32:43,440 --> 00:32:46,040 Speaker 2: Because if you're actually genuinely hungry, all of those foods 736 00:32:46,040 --> 00:32:48,560 Speaker 2: are perfectly healthy. I have no problems with my clients 737 00:32:48,560 --> 00:32:50,320 Speaker 2: eating them, but I might say to them, if you're 738 00:32:50,360 --> 00:32:53,760 Speaker 2: genuinely hungry, have some strawberries, have some cucumber, but also 739 00:32:53,880 --> 00:32:55,840 Speaker 2: let's add a bit of cheese or nuts or something 740 00:32:55,880 --> 00:32:57,600 Speaker 2: to the side, but for a bit of fullness, Or 741 00:32:57,600 --> 00:32:59,560 Speaker 2: can we have a tub of yogurt with our strawberries 742 00:32:59,640 --> 00:33:01,880 Speaker 2: to actually balance it out and actually keep you full 743 00:33:02,160 --> 00:33:04,400 Speaker 2: versus you just you know, eating for the sake of eating. 744 00:33:04,400 --> 00:33:07,160 Speaker 2: I'm all full volume based eating, but I really do 745 00:33:07,560 --> 00:33:09,880 Speaker 2: sort of have the opinion that all foods contain calories. 746 00:33:09,920 --> 00:33:11,840 Speaker 2: It's not a bad thing. We should be eating calories, 747 00:33:11,880 --> 00:33:14,040 Speaker 2: we should be eating energy. But I do feel like 748 00:33:14,120 --> 00:33:16,440 Speaker 2: most people who go down the sort of free food 749 00:33:16,560 --> 00:33:20,200 Speaker 2: root are in that very I guess strong dieting mentality 750 00:33:20,240 --> 00:33:23,120 Speaker 2: where they're trying to eat as low calorie as possible, 751 00:33:23,120 --> 00:33:25,080 Speaker 2: and often I feel like it just backfires on them 752 00:33:25,080 --> 00:33:26,880 Speaker 2: at the end of the day. So I'm not a 753 00:33:26,920 --> 00:33:29,320 Speaker 2: fan of free foods. Of course, I want my listeners 754 00:33:29,320 --> 00:33:31,640 Speaker 2: and my clients to eat as many vetchies and salads 755 00:33:31,680 --> 00:33:34,120 Speaker 2: as possible, to have a lot of those low calorie foods, 756 00:33:34,160 --> 00:33:35,600 Speaker 2: but I'm not going to call that free. I'm not 757 00:33:35,600 --> 00:33:37,440 Speaker 2: going to say eat as much as you want, whenever 758 00:33:37,520 --> 00:33:39,880 Speaker 2: you want, because I do think it's important to give 759 00:33:39,920 --> 00:33:42,720 Speaker 2: my clients a bit of structure where they have some dedicated, 760 00:33:42,760 --> 00:33:45,200 Speaker 2: you know, proper snacks which are balanced and filling every 761 00:33:45,200 --> 00:33:47,680 Speaker 2: single day. So that's my opinion of it, Susie, But 762 00:33:47,720 --> 00:33:49,720 Speaker 2: I think it really does come down to the type 763 00:33:49,720 --> 00:33:52,360 Speaker 2: of person. Maybe some people that worked really well for 764 00:33:52,520 --> 00:33:55,000 Speaker 2: maybe others it doesn't. So I really do think that 765 00:33:55,240 --> 00:33:57,360 Speaker 2: there are a lot of low calorie foods out there, 766 00:33:57,360 --> 00:33:59,360 Speaker 2: but I really don't like to sort of label them 767 00:33:59,360 --> 00:34:02,600 Speaker 2: as free label them as you know, I guess saying 768 00:34:02,600 --> 00:34:04,000 Speaker 2: to people that they don't count or they have no 769 00:34:04,080 --> 00:34:06,160 Speaker 2: calories in them, because I have had the experience where 770 00:34:06,280 --> 00:34:08,920 Speaker 2: I've had clients filling up on things like diet jelly 771 00:34:08,920 --> 00:34:10,920 Speaker 2: and bone broth and you know, multiple cups of tea 772 00:34:10,960 --> 00:34:13,359 Speaker 2: and coffee every day and they just don't feel great 773 00:34:13,400 --> 00:34:14,880 Speaker 2: at the end of the day because a lot of 774 00:34:14,920 --> 00:34:17,480 Speaker 2: things which are you know, really low sugar or sugar free, 775 00:34:17,520 --> 00:34:19,759 Speaker 2: have a lot of the artificial sugars and processing in 776 00:34:19,800 --> 00:34:21,640 Speaker 2: them as well, And if you're having just a ton 777 00:34:21,680 --> 00:34:24,080 Speaker 2: of fluids and salty broths, you're just not going to 778 00:34:24,080 --> 00:34:25,359 Speaker 2: feel great at the end of the day. You're going 779 00:34:25,360 --> 00:34:27,160 Speaker 2: to end up feeling quite bloated. And if you're having 780 00:34:27,160 --> 00:34:29,359 Speaker 2: a lot of artificial sweetness, your gut hows can be, 781 00:34:29,400 --> 00:34:30,799 Speaker 2: you know, fairly out of whack at the end of 782 00:34:30,800 --> 00:34:33,040 Speaker 2: the day as well. So if you ask me for 783 00:34:33,040 --> 00:34:35,480 Speaker 2: a black or white yes or no, I'd say no. 784 00:34:35,560 --> 00:34:37,640 Speaker 2: I'm not a fan of the concepts of free foods, 785 00:34:37,760 --> 00:34:39,360 Speaker 2: and I know that we probably sort of differ in 786 00:34:39,400 --> 00:34:41,799 Speaker 2: our opinion here. So what do you do with free 787 00:34:41,840 --> 00:34:43,200 Speaker 2: foods in terms of your clients? 788 00:34:43,640 --> 00:34:46,000 Speaker 1: No, I don't think we are on different page. I 789 00:34:46,000 --> 00:34:48,120 Speaker 1: think it's just a different way of describing it. Because 790 00:34:48,239 --> 00:34:51,840 Speaker 1: I am like you, I really make sure that my 791 00:34:51,920 --> 00:34:55,000 Speaker 1: clients are having a decent break in between meals and snacks, 792 00:34:55,000 --> 00:34:56,960 Speaker 1: so I suggest at least three to four hours where 793 00:34:56,960 --> 00:34:59,440 Speaker 1: nothing with calories is going in the way that I 794 00:34:59,560 --> 00:35:01,840 Speaker 1: use free foods is to bulk up meals and to 795 00:35:01,920 --> 00:35:04,920 Speaker 1: give that extra because they're often foods as well that 796 00:35:04,920 --> 00:35:06,440 Speaker 1: we want people to eat a whole lot more of. 797 00:35:06,560 --> 00:35:09,200 Speaker 1: So it may be fluid in the sense of herbal teas, 798 00:35:09,320 --> 00:35:12,279 Speaker 1: or it may be salad vegetables. So I think that 799 00:35:12,600 --> 00:35:15,120 Speaker 1: I just refer to them as foods to bowlk up 800 00:35:15,120 --> 00:35:18,680 Speaker 1: meals with a name for that extra low calorie, high 801 00:35:18,760 --> 00:35:22,239 Speaker 1: nutrient density options, because I don't disagree that we don't 802 00:35:22,239 --> 00:35:24,400 Speaker 1: want people to be munching all the time and getting 803 00:35:24,840 --> 00:35:28,239 Speaker 1: used to just constant streams of energy. But I think 804 00:35:28,400 --> 00:35:30,279 Speaker 1: it does help sometimes just to know that these are 805 00:35:30,280 --> 00:35:33,040 Speaker 1: the very low calorie foods that have got higher nutrients 806 00:35:33,040 --> 00:35:34,279 Speaker 1: that we want to eat a whole lot more of. 807 00:35:34,440 --> 00:35:36,640 Speaker 1: So I don't think we're on a completely different page. 808 00:35:36,800 --> 00:35:39,360 Speaker 2: Definitely, Yeah, And I think that I guess it's just 809 00:35:39,480 --> 00:35:41,480 Speaker 2: around the terminology, right, because I feel like a lot 810 00:35:41,480 --> 00:35:43,799 Speaker 2: of times when people approach me, it's from that big 811 00:35:43,880 --> 00:35:46,560 Speaker 2: dieting mindset where they've done programs like wait Watches or 812 00:35:46,600 --> 00:35:48,600 Speaker 2: something in the past, where they have this whole list 813 00:35:48,600 --> 00:35:50,520 Speaker 2: of things that they can eat as much of as possible. 814 00:35:50,560 --> 00:35:52,640 Speaker 2: So I think when you mentioned free foods, that was 815 00:35:52,640 --> 00:35:54,200 Speaker 2: what I sort of thought. But of course we're both 816 00:35:54,239 --> 00:35:56,120 Speaker 2: in the same page. We want our clients to have 817 00:35:56,239 --> 00:35:58,239 Speaker 2: those volume dense meals where they're full of you know, 818 00:35:58,400 --> 00:36:01,640 Speaker 2: lots of lower calorie types of veggies and salads and 819 00:36:01,640 --> 00:36:03,440 Speaker 2: fruits and that sort of thing, but not because they 820 00:36:03,480 --> 00:36:06,000 Speaker 2: are low calorie, just because they are so nutrient dens. 821 00:36:06,080 --> 00:36:08,320 Speaker 2: So I like to give my clients, you know, amounts 822 00:36:08,320 --> 00:36:10,800 Speaker 2: to aim for, like have half a plate of veggies 823 00:36:10,840 --> 00:36:12,520 Speaker 2: and salads at your meals, or I like to say, 824 00:36:12,520 --> 00:36:14,760 Speaker 2: have tools three cups per per lunch or per dinner. 825 00:36:14,920 --> 00:36:16,440 Speaker 2: So I like to sort of frame it in that 826 00:36:16,480 --> 00:36:18,480 Speaker 2: way versus calling them free foods. So I think it 827 00:36:18,520 --> 00:36:20,600 Speaker 2: does come down, as you mentioned, to the terminology or 828 00:36:20,600 --> 00:36:23,239 Speaker 2: how we're describing those sorts of things. So that brings 829 00:36:23,320 --> 00:36:25,680 Speaker 2: us to the end of the nutrition catch for another week, Susie. 830 00:36:25,680 --> 00:36:27,960 Speaker 2: So if you guys haven't done so already, please don't 831 00:36:28,000 --> 00:36:30,920 Speaker 2: forget to subscribe to the Nutrition Cats podcast. We are 832 00:36:30,920 --> 00:36:33,560 Speaker 2: now over half a million downloads and we couldn't be 833 00:36:33,640 --> 00:36:36,239 Speaker 2: more thankful to you guys. So if you subscribe to 834 00:36:36,280 --> 00:36:39,080 Speaker 2: the podcast, it will automatically be downloaded waiting in your 835 00:36:39,120 --> 00:36:42,000 Speaker 2: podcast inbox for you to listen whenever it is convenient 836 00:36:42,080 --> 00:36:44,239 Speaker 2: for you. So we have two podcasts running each week. 837 00:36:44,280 --> 00:36:46,120 Speaker 2: We drop one on a Sunday morning and one on 838 00:36:46,160 --> 00:36:48,560 Speaker 2: a Wednesday morning, but we would love your feedback about 839 00:36:48,600 --> 00:36:51,040 Speaker 2: either episode and also your questions. We're always happy to 840 00:36:51,080 --> 00:36:53,239 Speaker 2: take your product reviews as well. You can find us 841 00:36:53,239 --> 00:36:56,360 Speaker 2: on Instagram or Facebook at the Nutrition Catch podcast and 842 00:36:56,400 --> 00:36:58,319 Speaker 2: we would appreciate it so much if you could leave 843 00:36:58,360 --> 00:37:00,960 Speaker 2: us a positive rating or review in the Purple Apple 844 00:37:00,960 --> 00:37:03,239 Speaker 2: Podcast app. We will catch you guys next week. 845 00:37:03,520 --> 00:37:16,040 Speaker 1: Have a great week.