1
00:00:01,040 --> 00:00:03,160
Speaker 1: Do you know how much bad fat you eat each day,

2
00:00:03,560 --> 00:00:05,880
Speaker 1: or specifically how much bad fat versus good fat you

3
00:00:06,000 --> 00:00:09,520
Speaker 1: routinely consume, or what the difference is between AMGA three's

4
00:00:09,680 --> 00:00:13,319
Speaker 1: poly and mono unsaturated fat. Most importantly, are you having

5
00:00:13,360 --> 00:00:15,400
Speaker 1: too much fat in general? And is it preventing you

6
00:00:15,440 --> 00:00:18,599
Speaker 1: from reaching your weight loss goals? Today on The Nutrition Couch,

7
00:00:18,680 --> 00:00:20,760
Speaker 1: we take a deep dive into the world of fat

8
00:00:20,920 --> 00:00:23,160
Speaker 1: and we share the fatty foods that we use. Dietitians

9
00:00:23,200 --> 00:00:25,520
Speaker 1: would ever eat Hi, I'm Susie.

10
00:00:25,160 --> 00:00:27,360
Speaker 2: Burrow and I'm Landward and as two of us.

11
00:00:27,360 --> 00:00:30,440
Speaker 1: J is leading dietitians who specialize in weight control, we

12
00:00:30,480 --> 00:00:33,120
Speaker 1: bring you The Nutrition Couch, a bi weekly chat on

13
00:00:33,200 --> 00:00:35,560
Speaker 1: everything that is new in the world of food, diet

14
00:00:35,680 --> 00:00:38,720
Speaker 1: and nutrition. On this week's show, as well as all

15
00:00:38,760 --> 00:00:41,879
Speaker 1: things fat, we discuss the easy supermarket tricks to help

16
00:00:41,920 --> 00:00:44,800
Speaker 1: you save a fortune whilst still enjoying all the healthy

17
00:00:44,800 --> 00:00:47,720
Speaker 1: foods you love. And our listener question is all about

18
00:00:47,760 --> 00:00:50,920
Speaker 1: free foods. What are free foods and can you enjoy

19
00:00:50,960 --> 00:00:53,640
Speaker 1: a whole lot more of them? But it's really interestingly

20
00:00:53,680 --> 00:00:56,720
Speaker 1: and because it comes as a surprise that it's taken

21
00:00:56,840 --> 00:01:00,800
Speaker 1: us to episode fifty of the podcast nine months in

22
00:01:01,640 --> 00:01:05,280
Speaker 1: to actually dedicate a significant amount of an episode to fat,

23
00:01:05,440 --> 00:01:07,720
Speaker 1: which is a bit odd because when I studied back

24
00:01:07,840 --> 00:01:09,800
Speaker 1: more than twenty years ago, it was all about fat.

25
00:01:09,840 --> 00:01:12,760
Speaker 1: It was about low fat eating. There was a myriad

26
00:01:12,840 --> 00:01:16,120
Speaker 1: of new low fat foods in supermarkets, musley bars, biscuits,

27
00:01:16,640 --> 00:01:20,080
Speaker 1: frozen meals that were all screaming ninety seven percent fat free,

28
00:01:20,600 --> 00:01:23,480
Speaker 1: butter any kind of dairy fat was banned, and then

29
00:01:23,560 --> 00:01:26,440
Speaker 1: it's really come full circle now and it's really about

30
00:01:27,080 --> 00:01:30,000
Speaker 1: the right types of fat, in many cases about high

31
00:01:30,040 --> 00:01:32,600
Speaker 1: fat and high fat diets like keto. So we really

32
00:01:32,600 --> 00:01:35,560
Speaker 1: thought it was worthy of a discussion because like many

33
00:01:35,600 --> 00:01:38,040
Speaker 1: areas of nutrition, fat is actually a little bit complicated,

34
00:01:38,520 --> 00:01:41,200
Speaker 1: and I'm going to start by trying to explain in

35
00:01:41,240 --> 00:01:43,360
Speaker 1: a simple way as I can. I was just our

36
00:01:43,400 --> 00:01:45,319
Speaker 1: second attempt at doing this simply, so I'll do my

37
00:01:45,400 --> 00:01:48,760
Speaker 1: best about the complexity that is fat now diet, the

38
00:01:48,880 --> 00:01:51,200
Speaker 1: roles that it plays, and how basically you can get

39
00:01:51,240 --> 00:01:54,280
Speaker 1: the right balance for you. So, to start off, fat

40
00:01:54,320 --> 00:01:58,000
Speaker 1: is one of the macronutrients. So there's protein, carbohydrate. There's

41
00:01:58,000 --> 00:02:01,760
Speaker 1: also alcohol, which is an overly nutritious but it's one

42
00:02:01,760 --> 00:02:05,640
Speaker 1: of the four energy containing macronutrients, and it's dense in

43
00:02:05,760 --> 00:02:09,200
Speaker 1: program it's got almost double the calorie load of carbohydrate

44
00:02:09,280 --> 00:02:12,919
Speaker 1: or protein. Now we can't simply eliminate fat from our diet.

45
00:02:12,960 --> 00:02:15,200
Speaker 1: It has a very important functional role. So all of

46
00:02:15,200 --> 00:02:17,560
Speaker 1: our cells are covered in a layer of fat. Our

47
00:02:17,600 --> 00:02:21,520
Speaker 1: hormones require a certain amount of fat for production. There's

48
00:02:21,639 --> 00:02:24,640
Speaker 1: number of vitamins that require fat to be absorbed, and

49
00:02:24,680 --> 00:02:26,880
Speaker 1: of course when we're younger, our brain is a significant

50
00:02:26,880 --> 00:02:29,480
Speaker 1: proportion of fat. It also aids in fullness and satiety.

51
00:02:29,639 --> 00:02:31,960
Speaker 1: But the thing about fat is that there's different types,

52
00:02:32,320 --> 00:02:36,480
Speaker 1: and traditionally, or in westernized diets, we tend to get

53
00:02:36,480 --> 00:02:38,320
Speaker 1: too much of what we call the bad fat or

54
00:02:38,320 --> 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
00:02:43,680 --> 00:02:46,120
Speaker 1: the body in the same way that the poly and

57
00:02:46,200 --> 00:02:48,680
Speaker 1: monolan saturated fats do, and it doesn't have any specific

58
00:02:48,680 --> 00:02:52,679
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
00:02:56,000 --> 00:02:58,720
Speaker 1: if you eat some avocado, it will contain some saturated fat,

61
00:02:58,760 --> 00:03:02,000
Speaker 1: but also monoch and poly unsaturated fats. But it's the

62
00:03:02,080 --> 00:03:05,760
Speaker 1: proportion of those fats in the food, which determines which

63
00:03:05,800 --> 00:03:08,360
Speaker 1: group we assign it to. So when we're looking at

64
00:03:08,400 --> 00:03:11,240
Speaker 1: the different types, there's the saturates, which are primarily in

65
00:03:11,480 --> 00:03:14,600
Speaker 1: dairy animal based foods and in processed foods like biscuits

66
00:03:14,600 --> 00:03:18,160
Speaker 1: and cakes and fast food primarily because of the use

67
00:03:18,360 --> 00:03:21,280
Speaker 1: the liberal use of palm oil in our food supply,

68
00:03:21,320 --> 00:03:24,880
Speaker 1: which is a heavily saturated fat. Then foods like our avocado,

69
00:03:25,000 --> 00:03:28,400
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
00:03:31,000 --> 00:03:33,200
Speaker 1: the heart healthy fats. And then we have the poly

72
00:03:33,280 --> 00:03:37,400
Speaker 1: unsaturated fats, and specifically the long chain poly unsaturated fats

73
00:03:37,440 --> 00:03:39,600
Speaker 1: like the amiga threes found in oily fish like our

74
00:03:39,640 --> 00:03:44,960
Speaker 1: tuna and salmon, also in our lin seeds and nuts,

75
00:03:45,200 --> 00:03:47,640
Speaker 1: some a little bit in canola oil, and so those

76
00:03:47,680 --> 00:03:50,000
Speaker 1: fats have also been shown to have some specific health

77
00:03:50,080 --> 00:03:53,240
Speaker 1: related properties. So whenever we're modeling a diet or whenever

78
00:03:53,240 --> 00:03:55,600
Speaker 1: I'm looking at how much fat a person needs, it

79
00:03:55,640 --> 00:03:58,520
Speaker 1: really will come down in the way I practice to

80
00:03:58,680 --> 00:04:02,360
Speaker 1: a percentage of overall calor and I'm working between twenty

81
00:04:02,400 --> 00:04:04,240
Speaker 1: for someone who's on a low fat diet if they've

82
00:04:04,240 --> 00:04:06,920
Speaker 1: got some issues with their gallbladder, or an athlete perhaps

83
00:04:06,920 --> 00:04:09,000
Speaker 1: who's got a very high carbohydrate diet and trying to

84
00:04:09,040 --> 00:04:11,960
Speaker 1: keep very lean, about twenty percent fat up to sort

85
00:04:11,960 --> 00:04:15,800
Speaker 1: of a higher amount of about thirty percent, and that's

86
00:04:15,800 --> 00:04:18,360
Speaker 1: for someone who'd be trying to lose weight and perhaps

87
00:04:18,480 --> 00:04:21,320
Speaker 1: keeping their carbohydrat intakes slightly reduced. We might increase the

88
00:04:21,320 --> 00:04:24,520
Speaker 1: fat slightly to give them more calories from a better

89
00:04:24,600 --> 00:04:28,159
Speaker 1: type of fat. So in amount terms, it translates into

90
00:04:28,320 --> 00:04:31,840
Speaker 1: people needing anywhere between as low as forty but that's

91
00:04:31,920 --> 00:04:34,640
Speaker 1: quite low, usually between about sixty up to about eighty

92
00:04:34,640 --> 00:04:38,200
Speaker 1: grams per day, which sounds a lotly, but because fat

93
00:04:38,240 --> 00:04:40,960
Speaker 1: is so concentrated, it's really easy to get those amounts. So,

94
00:04:41,000 --> 00:04:43,320
Speaker 1: for example, in a small avocado and a half, you'll

95
00:04:43,320 --> 00:04:45,960
Speaker 1: get up twenty grams of fat. In a handful of nuts,

96
00:04:46,000 --> 00:04:48,400
Speaker 1: you'll get between ten and fifteen. In a tablespoon of

97
00:04:48,400 --> 00:04:51,279
Speaker 1: extra virgin olive oil, you'll get twenty grams. In a

98
00:04:51,320 --> 00:04:54,280
Speaker 1: decent serve of Atlantic salmon you get twenty to thirty grams.

99
00:04:54,320 --> 00:04:56,880
Speaker 1: So most of us only need three to four serves

100
00:04:56,880 --> 00:05:00,720
Speaker 1: of good fats, primarily per day to get the amounts

101
00:05:00,720 --> 00:05:03,160
Speaker 1: that the body needs functionally for health and well being,

102
00:05:03,480 --> 00:05:05,760
Speaker 1: and that assumes also lely and of course keeping those

103
00:05:05,800 --> 00:05:08,799
Speaker 1: saturated fats from dairy and meat as low as possible,

104
00:05:08,800 --> 00:05:11,960
Speaker 1: which is why dietitians routinely will recommend low and reduced

105
00:05:11,960 --> 00:05:15,159
Speaker 1: fat dairy or very lean cuts of meat, and minimizing

106
00:05:15,160 --> 00:05:18,040
Speaker 1: our intake of process foods like biscuits and cakes, particularly

107
00:05:18,080 --> 00:05:20,960
Speaker 1: commercial ones which have a heavy saturated fat base. And

108
00:05:21,680 --> 00:05:24,440
Speaker 1: that is as simple as I like to describe it,

109
00:05:24,520 --> 00:05:26,520
Speaker 1: but like all areas of nutrition, it can be a

110
00:05:26,520 --> 00:05:29,159
Speaker 1: bit more complicated. How do you talk about fat with

111
00:05:29,200 --> 00:05:32,080
Speaker 1: your clients and what is your general recommendations for people

112
00:05:32,080 --> 00:05:33,840
Speaker 1: when we're working on their health goals.

113
00:05:34,080 --> 00:05:36,040
Speaker 2: So I generally like to say, I think for these

114
00:05:36,120 --> 00:05:37,839
Speaker 2: sort of the good bats and the bad fats. You know,

115
00:05:37,880 --> 00:05:40,480
Speaker 2: the good fats, as you mentioned, being the unsaturated fats,

116
00:05:40,880 --> 00:05:43,200
Speaker 2: the monos and the pollis, and then the quote unquote

117
00:05:43,279 --> 00:05:45,680
Speaker 2: bad fats be some of the saturated vats, and also

118
00:05:45,720 --> 00:05:48,000
Speaker 2: the trans fats. And I think transpats is important to

119
00:05:48,040 --> 00:05:50,599
Speaker 2: note as well, because it is quite prominent sort of

120
00:05:50,600 --> 00:05:52,719
Speaker 2: more in the I guess like American food supply, but

121
00:05:52,720 --> 00:05:55,240
Speaker 2: the more processed foods you eat, the more transpats that

122
00:05:55,279 --> 00:05:57,440
Speaker 2: you're going to get as well. And so trans fats

123
00:05:57,480 --> 00:06:01,400
Speaker 2: are basically produced by adding an extra hydrogen to the

124
00:06:01,520 --> 00:06:04,080
Speaker 2: unsaturated fats, so it's a different sort of chemical bond,

125
00:06:04,279 --> 00:06:07,080
Speaker 2: and it's a lot of I guess processing that happens

126
00:06:07,120 --> 00:06:10,120
Speaker 2: to turn to turn a saturated fat into a trans fat.

127
00:06:10,200 --> 00:06:13,560
Speaker 2: So they're definitely what we would say most unhealthy fat,

128
00:06:13,600 --> 00:06:15,120
Speaker 2: if that makes sense, and you're gonna find it in

129
00:06:15,160 --> 00:06:18,520
Speaker 2: things like our baked biscuits and our cakes and our

130
00:06:19,200 --> 00:06:20,760
Speaker 2: crackers and that sort of thing. Like a lot of

131
00:06:20,800 --> 00:06:23,080
Speaker 2: foods that are sort of highly highly processed and that

132
00:06:23,120 --> 00:06:26,200
Speaker 2: have undergone a lot of processing to sort of change

133
00:06:26,200 --> 00:06:28,520
Speaker 2: that fat around as well. So a lot of different

134
00:06:28,520 --> 00:06:30,760
Speaker 2: package products and a lot of our what I would

135
00:06:30,760 --> 00:06:33,120
Speaker 2: call like what I generally would term soul foods. So

136
00:06:33,400 --> 00:06:35,080
Speaker 2: there's something to be aware of as well. And I

137
00:06:35,080 --> 00:06:37,080
Speaker 2: think for a lot of people, they're just getting the

138
00:06:37,360 --> 00:06:38,920
Speaker 2: mix of the fats wrong, you know. So you sy,

139
00:06:38,920 --> 00:06:41,680
Speaker 2: they're having a lot more saturated and transpat than what

140
00:06:41,760 --> 00:06:44,159
Speaker 2: as dieticians we would ideally like them to have, and

141
00:06:44,200 --> 00:06:46,320
Speaker 2: they're not having anywhere near as much of the good

142
00:06:46,680 --> 00:06:49,120
Speaker 2: you know, heart healthy and good for our health. Unsaturated

143
00:06:49,160 --> 00:06:52,400
Speaker 2: types of fats as well, and because that's so energy dense.

144
00:06:52,440 --> 00:06:55,080
Speaker 2: I mean, for every gram of fat it provides nine calories,

145
00:06:55,120 --> 00:06:58,760
Speaker 2: whereas with protein and carbohydrates they only provide four calories.

146
00:06:58,800 --> 00:07:01,520
Speaker 2: Program So fat's all we would call very energy dense,

147
00:07:01,680 --> 00:07:03,960
Speaker 2: and so a lot of people, I guess this is

148
00:07:04,000 --> 00:07:05,440
Speaker 2: why I'm not so much a fan of things like

149
00:07:05,480 --> 00:07:07,320
Speaker 2: you know, if it tracks your macros, because a lot

150
00:07:07,320 --> 00:07:09,880
Speaker 2: of people are as long as you know it fits

151
00:07:09,880 --> 00:07:12,880
Speaker 2: their fat amount overall, that are actually taking into consideration

152
00:07:13,040 --> 00:07:15,080
Speaker 2: the quality of the fat. And I think you've got

153
00:07:15,120 --> 00:07:16,560
Speaker 2: two things. Of Course, you need to be in a

154
00:07:16,560 --> 00:07:19,160
Speaker 2: calorie deficit in order to lose weight, but the quality

155
00:07:19,200 --> 00:07:21,560
Speaker 2: of your diet actually matt is there as well, particularly

156
00:07:21,640 --> 00:07:24,000
Speaker 2: for health long term. So I do feel like a

157
00:07:24,000 --> 00:07:27,840
Speaker 2: lot of people reduce their fat intake too low because

158
00:07:27,880 --> 00:07:29,440
Speaker 2: it is one of the easiest ways to sort of

159
00:07:29,440 --> 00:07:31,520
Speaker 2: put yourself into a calorie deficit, and then the fats

160
00:07:31,520 --> 00:07:33,560
Speaker 2: that they are having from the minimal mat that they're

161
00:07:33,600 --> 00:07:36,360
Speaker 2: consuming are the wrong types of fats. So of course

162
00:07:36,400 --> 00:07:38,080
Speaker 2: we want to have a diet that is really really

163
00:07:38,160 --> 00:07:42,040
Speaker 2: rich in monounsaturated fats as you mentioned, Susi, our avocados,

164
00:07:42,080 --> 00:07:46,000
Speaker 2: our pistachios, armads, macadamia nuts, olive oils and olives, and

165
00:07:46,000 --> 00:07:48,880
Speaker 2: then our pulleys are all of those Amiga three and

166
00:07:48,960 --> 00:07:50,720
Speaker 2: six sort of healthy fats, So the salm and the

167
00:07:50,800 --> 00:07:54,240
Speaker 2: sardi and the macrol, the antobies, walnuts, fluxis gears. It's

168
00:07:54,240 --> 00:07:56,480
Speaker 2: more about plant based Amga threes as well. So we

169
00:07:56,560 --> 00:07:58,680
Speaker 2: need that nice mix in that nice blend. But what

170
00:07:58,760 --> 00:08:00,600
Speaker 2: I see with a lot of my clients, they're getting

171
00:08:00,760 --> 00:08:03,480
Speaker 2: the mix of bad fat versus good fat wrong. And

172
00:08:03,520 --> 00:08:05,760
Speaker 2: I think it's also important to as you mentioned, eat

173
00:08:05,960 --> 00:08:08,880
Speaker 2: enough fat. I see a lot of ladies, particularly my females,

174
00:08:08,920 --> 00:08:11,560
Speaker 2: who are you know, everybody's life protein so good, protein,

175
00:08:11,680 --> 00:08:14,160
Speaker 2: so good. Yes, you need carbohydrates for energy, So they're

176
00:08:14,200 --> 00:08:16,880
Speaker 2: almost overdoing the carbs and the protein, and some of

177
00:08:16,920 --> 00:08:19,000
Speaker 2: them are underdoing the fat. So I sort of see

178
00:08:19,120 --> 00:08:21,000
Speaker 2: one of two things in my clinic, Susie, where other

179
00:08:21,120 --> 00:08:23,600
Speaker 2: having far too much fat and it's really blowing out

180
00:08:23,600 --> 00:08:26,280
Speaker 2: our sort of energy budget, or we're having far too low.

181
00:08:26,480 --> 00:08:30,000
Speaker 2: And fat is actually an incredibly important macronutrient because it

182
00:08:30,000 --> 00:08:32,480
Speaker 2: performs a number of functions in our body. So the

183
00:08:32,480 --> 00:08:34,760
Speaker 2: first function that fat gives us is of course energy.

184
00:08:34,800 --> 00:08:37,280
Speaker 2: It's a great source of energy because it provides a

185
00:08:37,280 --> 00:08:39,200
Speaker 2: lot of calories for just a small amount. So if

186
00:08:39,200 --> 00:08:41,480
Speaker 2: you're somebody who's trying to gain weight, or somebody who

187
00:08:41,640 --> 00:08:43,920
Speaker 2: has a poor appetite and actually struggles to eat enough,

188
00:08:44,080 --> 00:08:46,240
Speaker 2: eating a lot of healthy fats is actually a really

189
00:08:46,240 --> 00:08:49,640
Speaker 2: really easy way to get your energy source up. That's

190
00:08:49,679 --> 00:08:53,040
Speaker 2: also important for hormone and gene regulation. So fat actually

191
00:08:53,080 --> 00:08:56,760
Speaker 2: regulates the production of our reproductive at our steroids system,

192
00:08:56,800 --> 00:08:59,160
Speaker 2: and also our hormones as well, So it's really important

193
00:08:59,160 --> 00:09:02,000
Speaker 2: for hormones, and fat is really important for our brain

194
00:09:02,040 --> 00:09:04,240
Speaker 2: function as well. If we don't have enough fats, we're

195
00:09:04,240 --> 00:09:07,400
Speaker 2: not helping things like regulating our mood. Also, we have

196
00:09:07,520 --> 00:09:11,440
Speaker 2: four fats vluble vitamins, vitamins AD and K. To absorb

197
00:09:11,600 --> 00:09:13,480
Speaker 2: those vitamins in our body, we actually need to be

198
00:09:13,559 --> 00:09:16,560
Speaker 2: eating enough healthy fats as well. And then, finally, Susie,

199
00:09:16,640 --> 00:09:19,120
Speaker 2: the reason I love fats, particularly if we're trying to

200
00:09:19,160 --> 00:09:21,880
Speaker 2: achieve something like a calorie deficit, is because they add

201
00:09:21,920 --> 00:09:24,120
Speaker 2: flavor and fullness to our meal. If we're not having

202
00:09:24,240 --> 00:09:26,640
Speaker 2: enough fats in our diet, our food won't be enough,

203
00:09:26,920 --> 00:09:29,760
Speaker 2: like say sharing or fulfilling enough, and we'll likely go

204
00:09:29,800 --> 00:09:31,920
Speaker 2: looking for other types of foods as well. So I

205
00:09:31,960 --> 00:09:34,560
Speaker 2: absolutely think there's a sort of a fine balance between

206
00:09:34,600 --> 00:09:36,800
Speaker 2: eating enough but not eating too much in terms of

207
00:09:36,840 --> 00:09:39,080
Speaker 2: achieving your goals. But the biggest thing I see with

208
00:09:39,120 --> 00:09:42,040
Speaker 2: my clients is that the mix or the balance is out, Susie.

209
00:09:42,080 --> 00:09:44,520
Speaker 2: We're having far too much fats and process foods or

210
00:09:44,559 --> 00:09:46,760
Speaker 2: what I would call our soul foods, and nowhere near

211
00:09:46,880 --> 00:09:49,079
Speaker 2: enough of our sort of good healthy types of fats.

212
00:09:49,280 --> 00:09:51,040
Speaker 2: Do you see that in your clinic as well?

213
00:09:51,160 --> 00:09:52,880
Speaker 1: One hundred percent? And I think you made a really

214
00:09:52,920 --> 00:09:56,040
Speaker 1: important point first of all about trans fat. So trans fats,

215
00:09:56,640 --> 00:09:58,640
Speaker 1: one of the biggest issues in Australia is that they're

216
00:09:58,679 --> 00:10:02,120
Speaker 1: not labeled for in overseas countries you can find them

217
00:10:02,160 --> 00:10:04,640
Speaker 1: labeled so you can ensure that you're consuming as little

218
00:10:04,640 --> 00:10:07,240
Speaker 1: as possible because for one of a better word, leand

219
00:10:07,320 --> 00:10:09,480
Speaker 1: you know, these fats in process foods are quite toxic

220
00:10:09,520 --> 00:10:12,840
Speaker 1: for us and very very damaging, particularly to the heart. Admittedly,

221
00:10:12,880 --> 00:10:15,480
Speaker 1: there are very small amounts of naturally occurring trans fats

222
00:10:15,480 --> 00:10:17,679
Speaker 1: in animal foods, but they're not the cause for concern.

223
00:10:17,720 --> 00:10:20,400
Speaker 1: It's the ones that come as you describe, secondary to processing,

224
00:10:20,760 --> 00:10:22,880
Speaker 1: So any commercial cakes and biscuits, and I'm not talking

225
00:10:22,880 --> 00:10:25,840
Speaker 1: about ones you're making at home. I'm talking about pies

226
00:10:25,960 --> 00:10:29,040
Speaker 1: and pastry based items in supermarket, particularly if you see

227
00:10:29,080 --> 00:10:32,560
Speaker 1: the words hydrogenated written on the ingredient list. Now, I

228
00:10:32,600 --> 00:10:35,360
Speaker 1: did a review on this recently, and indeed they've been

229
00:10:35,440 --> 00:10:37,040
Speaker 1: quite good at getting rid of it, but there's still

230
00:10:37,120 --> 00:10:40,440
Speaker 1: quite a few donuts and muffins and those kind of

231
00:10:40,480 --> 00:10:43,199
Speaker 1: flavored products as well as pastry based items that you'll

232
00:10:43,200 --> 00:10:46,360
Speaker 1: see the words hydrogenated or shortening in the ingredient list,

233
00:10:46,400 --> 00:10:49,199
Speaker 1: and that basically means margarine has been used to make

234
00:10:49,240 --> 00:10:51,360
Speaker 1: those products and highly likely to be a source of

235
00:10:51,400 --> 00:10:53,880
Speaker 1: saturated fat and I'm sorry trans fat in the diet.

236
00:10:53,960 --> 00:10:56,480
Speaker 1: So definitely steer well clear of those. That's why we

237
00:10:56,520 --> 00:11:00,560
Speaker 1: don't like cooking with those hydrogenated vegetable oils. But yeah,

238
00:11:00,559 --> 00:11:03,360
Speaker 1: as you described, I see two scenarios. I see people

239
00:11:03,360 --> 00:11:05,160
Speaker 1: who are obsessed with fat and they're not getting the

240
00:11:05,240 --> 00:11:08,920
Speaker 1: right type. So for example, they're having plain salads without

241
00:11:08,960 --> 00:11:11,600
Speaker 1: any extra virgin olive oil, or they're having dry veggies.

242
00:11:11,640 --> 00:11:14,000
Speaker 1: And one we know that the nutrients will be absorbed

243
00:11:14,040 --> 00:11:16,280
Speaker 1: with the source of good quality fat. And indeed, we

244
00:11:16,320 --> 00:11:19,800
Speaker 1: have really good evidence to show that serves of particularly

245
00:11:19,800 --> 00:11:22,760
Speaker 1: extra virgin olive oil very protective against a number of diseases,

246
00:11:22,800 --> 00:11:26,280
Speaker 1: and will cover that in a future episode. But the

247
00:11:26,360 --> 00:11:28,520
Speaker 1: other thing I see is people starve themselves of good

248
00:11:28,520 --> 00:11:31,040
Speaker 1: fat all day. So they'll have plain toast in the morning,

249
00:11:31,160 --> 00:11:33,400
Speaker 1: or cereal with low fat milk or skim milk coffees,

250
00:11:33,400 --> 00:11:36,040
Speaker 1: and a plain tuna salad that's low fat for lunch.

251
00:11:36,360 --> 00:11:39,040
Speaker 1: But then I find they get really really hungry, and

252
00:11:39,080 --> 00:11:41,120
Speaker 1: then they binge eat all afternoon, and then they start

253
00:11:41,120 --> 00:11:43,040
Speaker 1: to have the heavier fatty foods, so they'll have cheese

254
00:11:43,080 --> 00:11:45,480
Speaker 1: and crackers, and then they have hommice, and then they'll

255
00:11:45,480 --> 00:11:47,640
Speaker 1: have their dinner. But then they'll have treats after us.

256
00:11:47,640 --> 00:11:50,360
Speaker 1: So this diet that was actually quite low or almost

257
00:11:50,440 --> 00:11:53,920
Speaker 1: insufficient in fat will then over compensate lyan and then

258
00:11:53,960 --> 00:11:56,920
Speaker 1: it's always those heavy saturated fats or process fats from

259
00:11:57,000 --> 00:12:00,760
Speaker 1: vegetable oil in treat foods that completely it's their ratios

260
00:12:00,800 --> 00:12:03,520
Speaker 1: out of wax. So in my experience, adding a serve

261
00:12:03,559 --> 00:12:05,840
Speaker 1: of good fat to each meal, so for example, a

262
00:12:05,880 --> 00:12:08,400
Speaker 1: small serve a slither of avocado, not a half with

263
00:12:08,480 --> 00:12:11,360
Speaker 1: your breakfast, for example, if you're doing a smoothie or toast,

264
00:12:11,480 --> 00:12:14,880
Speaker 1: or some nuts bread using some great quality extravigin olive

265
00:12:14,920 --> 00:12:17,960
Speaker 1: oil or nuts and seeds with your lunchtime salad, having

266
00:12:18,000 --> 00:12:21,319
Speaker 1: some perhaps lighter cheese, something like a light yardsberg or

267
00:12:21,320 --> 00:12:24,559
Speaker 1: some hundred percent nutspread, or some seeded snacks in the afternoon,

268
00:12:24,920 --> 00:12:27,040
Speaker 1: and you'll find straight away that your appetite will be

269
00:12:27,040 --> 00:12:29,280
Speaker 1: better regulated through the day and you're really ticking the

270
00:12:29,280 --> 00:12:32,640
Speaker 1: box on those good fats. And the other issue, of course,

271
00:12:32,800 --> 00:12:35,079
Speaker 1: is that our serves of meat tend to be very

272
00:12:35,120 --> 00:12:38,160
Speaker 1: high in Australia, and because meat is a significant source

273
00:12:38,160 --> 00:12:41,079
Speaker 1: of saturated fat straightaway that tends to blow us out.

274
00:12:41,160 --> 00:12:43,080
Speaker 1: So you've got to really watch those portions of red

275
00:12:43,080 --> 00:12:45,000
Speaker 1: meat if you enjoy it. And I've just remembered the

276
00:12:45,040 --> 00:12:46,760
Speaker 1: point I was going to make. They did a study

277
00:12:47,120 --> 00:12:50,520
Speaker 1: where diets included avocado with their lunch meal, and they

278
00:12:50,559 --> 00:12:53,719
Speaker 1: actually included half an avocado, which is not insignificant when

279
00:12:53,720 --> 00:12:56,200
Speaker 1: it comes to calories and fat, and they found that

280
00:12:56,200 --> 00:12:58,480
Speaker 1: the diders ate didn't eat less at lunch, but they

281
00:12:58,640 --> 00:13:01,840
Speaker 1: ate less all afternoon and researchers concluded it was because

282
00:13:01,840 --> 00:13:04,560
Speaker 1: they were better satiated and they didn't have those fluctuating

283
00:13:04,559 --> 00:13:06,840
Speaker 1: bluecost levels that can come when you have a meal

284
00:13:07,080 --> 00:13:10,040
Speaker 1: that doesn't have a proportion of good fat in it.

285
00:13:10,400 --> 00:13:13,240
Speaker 1: So it really is about the balance and those ratios

286
00:13:13,280 --> 00:13:16,000
Speaker 1: one to promote health and well being. And it's funny, actually,

287
00:13:16,080 --> 00:13:18,280
Speaker 1: Leanne I've always opted for nutbars that have had a

288
00:13:18,320 --> 00:13:21,400
Speaker 1: walnut base because when you model diets and go back

289
00:13:21,440 --> 00:13:25,280
Speaker 1: to basic macro and macro nutrients, in my experience, it's very,

290
00:13:25,360 --> 00:13:28,520
Speaker 1: very difficult to get those long chain poly unsaturated fats

291
00:13:28,600 --> 00:13:30,960
Speaker 1: up to that one to one to one ratio between

292
00:13:30,960 --> 00:13:33,400
Speaker 1: saturates and monos. It's easy to get the monos up

293
00:13:33,400 --> 00:13:37,160
Speaker 1: with olive oil and almonds and avocado, but there's just

294
00:13:37,200 --> 00:13:39,560
Speaker 1: that very small handful of foods that have those really

295
00:13:39,600 --> 00:13:42,200
Speaker 1: good pollis without atlantic salmon in the mix. You really

296
00:13:42,240 --> 00:13:44,920
Speaker 1: need those things like pumpkin seeds and walnuts, which is

297
00:13:44,920 --> 00:13:46,920
Speaker 1: why we're such a big fan of those seeded snacks

298
00:13:46,920 --> 00:13:48,679
Speaker 1: that have a pumpkin seed based because they're one of

299
00:13:48,720 --> 00:13:51,360
Speaker 1: those very small handful of foods that you can get

300
00:13:51,360 --> 00:13:54,440
Speaker 1: those good pollis up, which have those very powerful anti

301
00:13:54,520 --> 00:13:56,000
Speaker 1: inflammatory benefits in the body.

302
00:13:56,800 --> 00:13:58,000
Speaker 2: And I'm just going to go back to the point

303
00:13:58,040 --> 00:14:00,200
Speaker 2: you made to is your back trans fats. I know

304
00:14:00,280 --> 00:14:03,160
Speaker 2: the goal with the podcast is to always, I guess,

305
00:14:03,200 --> 00:14:05,400
Speaker 2: you know, try to create that healthy relationship with food

306
00:14:05,400 --> 00:14:07,280
Speaker 2: with people. So I don't know if I guess toxic

307
00:14:07,360 --> 00:14:09,679
Speaker 2: is the right word to describe transfats. Let's call it

308
00:14:09,760 --> 00:14:12,200
Speaker 2: more of course, that's sort of our bad fats, But

309
00:14:12,200 --> 00:14:13,960
Speaker 2: there are fats that we want to have very very

310
00:14:14,080 --> 00:14:17,559
Speaker 2: very small amounts of because the transfats are actually inflammatory

311
00:14:17,600 --> 00:14:19,480
Speaker 2: in our diets. So it's not to say that the

312
00:14:19,560 --> 00:14:22,000
Speaker 2: one time we have a biscuit that's automatically got to

313
00:14:22,080 --> 00:14:24,320
Speaker 2: cause inflammation in our body, it's automatically going to be

314
00:14:24,320 --> 00:14:26,400
Speaker 2: toxic to our body. But it's when we do these

315
00:14:26,400 --> 00:14:29,400
Speaker 2: things regularly over time, that's when we're going to have

316
00:14:29,440 --> 00:14:32,240
Speaker 2: a sort of an issue, right, So consuming transfats there

317
00:14:32,280 --> 00:14:34,840
Speaker 2: is actually research to prove that it is, you know,

318
00:14:35,000 --> 00:14:37,720
Speaker 2: detrimental from a number of sort of health problems and issues.

319
00:14:37,760 --> 00:14:40,880
Speaker 2: So trans fats are what we would call like artificial fats.

320
00:14:40,920 --> 00:14:43,200
Speaker 2: They're not something that our body actually needs. They are

321
00:14:43,240 --> 00:14:47,880
Speaker 2: linked to inflammation, they're linked to unhealthy cholesterol changes, impaired

322
00:14:47,960 --> 00:14:51,400
Speaker 2: artery function, insulin resistance, and also just storing of excess

323
00:14:51,440 --> 00:14:54,040
Speaker 2: belly fat as well. So there's research to support that

324
00:14:54,120 --> 00:14:56,920
Speaker 2: a high intake of transfats leads to a higher risk

325
00:14:56,960 --> 00:14:59,720
Speaker 2: of cardiovascular disease. So we need to think about the

326
00:14:59,760 --> 00:15:02,280
Speaker 2: thing that we're doing on a regular basis. So if

327
00:15:02,320 --> 00:15:04,960
Speaker 2: we're having a biscuit one day, a donut another day,

328
00:15:04,960 --> 00:15:07,040
Speaker 2: a croissant in the morning the next day, and then

329
00:15:07,480 --> 00:15:09,600
Speaker 2: you know, some cake or something on the weekend, we

330
00:15:09,640 --> 00:15:12,440
Speaker 2: would be consuming too many transfats overall. But if we're

331
00:15:12,480 --> 00:15:15,360
Speaker 2: somebody who once a month enjoys an almond croissant like

332
00:15:15,440 --> 00:15:17,720
Speaker 2: I do at the cafe, or might have a donut

333
00:15:17,800 --> 00:15:19,480
Speaker 2: or a piece of cake at a birthday party every

334
00:15:19,520 --> 00:15:21,800
Speaker 2: couple of weeks, so things, of course are not going

335
00:15:21,880 --> 00:15:25,080
Speaker 2: to lead to an inflammatory state within your body. And

336
00:15:25,120 --> 00:15:26,960
Speaker 2: of course what we can do to reduce some of

337
00:15:27,000 --> 00:15:29,320
Speaker 2: that inflammation as well is get our mix of good

338
00:15:29,400 --> 00:15:32,200
Speaker 2: and bad fats right. So at the start of the podcast, Susie,

339
00:15:32,240 --> 00:15:34,880
Speaker 2: you mentioned what are some foods, what are some fats

340
00:15:34,920 --> 00:15:37,560
Speaker 2: as dietitians we would never eat. So I would say

341
00:15:37,600 --> 00:15:40,800
Speaker 2: that I'm not a never never girl, So I still

342
00:15:40,800 --> 00:15:42,600
Speaker 2: have things in smaller mats, Like if there's a cheese

343
00:15:42,600 --> 00:15:44,400
Speaker 2: platter in front of me, I might have one piece

344
00:15:44,440 --> 00:15:46,120
Speaker 2: of salami off it, but I'll balance it out with

345
00:15:46,200 --> 00:15:47,760
Speaker 2: some veggie sticks and a little bit of cheese and

346
00:15:47,800 --> 00:15:49,800
Speaker 2: crackers and that sort of thing. So the things that

347
00:15:49,880 --> 00:15:54,320
Speaker 2: I very very very rarely eat are the highly sort

348
00:15:54,360 --> 00:15:56,880
Speaker 2: of processed red meat, So the salamis, the sausages, and

349
00:15:56,920 --> 00:16:00,200
Speaker 2: the kabanas. And that's basically because there was a huge

350
00:16:00,240 --> 00:16:02,600
Speaker 2: research study a few years ago that show that process

351
00:16:02,680 --> 00:16:05,120
Speaker 2: red meats have a really really high risk in terms

352
00:16:05,120 --> 00:16:08,520
Speaker 2: of some types of cancers, particularly colorectal cancers. So I

353
00:16:08,600 --> 00:16:10,960
Speaker 2: used to work in the gashoontology clinic, and that study

354
00:16:11,040 --> 00:16:14,320
Speaker 2: really really opened my eyes, and so I very very rarely,

355
00:16:14,400 --> 00:16:18,440
Speaker 2: Susie contain those consume those sorts of process red meats

356
00:16:18,880 --> 00:16:21,320
Speaker 2: and then other things like as we mentioned, the transfats.

357
00:16:21,400 --> 00:16:24,440
Speaker 2: I'll very occasionally have a biscuit or very occasionally have

358
00:16:24,920 --> 00:16:27,720
Speaker 2: hypercroissant as a bit of a treat, or you know,

359
00:16:27,720 --> 00:16:29,560
Speaker 2: a piece of cake of it someone's birthday, that sort

360
00:16:29,600 --> 00:16:31,320
Speaker 2: of thing. So I would never say that there's any

361
00:16:31,680 --> 00:16:35,360
Speaker 2: bad fat that I never consume. What about you is

362
00:16:35,360 --> 00:16:38,160
Speaker 2: there things that you just absolutely won't ever touch, or

363
00:16:38,200 --> 00:16:40,040
Speaker 2: is it just really things that you, I guess limit

364
00:16:40,080 --> 00:16:41,000
Speaker 2: overall in your diet.

365
00:16:41,200 --> 00:16:43,160
Speaker 1: I think that the first thing when it comes to

366
00:16:43,240 --> 00:16:46,240
Speaker 1: transfats is that we need astray in food manufacturers to

367
00:16:46,320 --> 00:16:49,000
Speaker 1: label for them, because that will basically encourage them to

368
00:16:49,040 --> 00:16:52,320
Speaker 1: take those ingredients out that do give the commercial transfats

369
00:16:52,360 --> 00:16:54,520
Speaker 1: that slip in in some of those more indulgent foods.

370
00:16:54,560 --> 00:16:56,520
Speaker 1: So that's a big shout out. We need that labeling

371
00:16:56,760 --> 00:16:59,160
Speaker 1: because straight away that will change the way they manufacture

372
00:16:59,200 --> 00:17:01,800
Speaker 1: some of those products. In terms of foods I don't

373
00:17:01,880 --> 00:17:05,119
Speaker 1: wouldn't ever eat. I'm not dissimilar to you if I

374
00:17:05,359 --> 00:17:08,080
Speaker 1: want to have a beautiful pastry from a beautiful petiserie,

375
00:17:08,119 --> 00:17:10,160
Speaker 1: of course, but I won't go to the freezer section

376
00:17:10,760 --> 00:17:13,480
Speaker 1: and pick up, you know, mass produce ones. But probably

377
00:17:13,520 --> 00:17:16,879
Speaker 1: the couple of things that spring to mind, I would

378
00:17:17,200 --> 00:17:20,320
Speaker 1: generally stay pretty well away from the frozen pastry section

379
00:17:20,440 --> 00:17:25,560
Speaker 1: in supermarket. So things like Chico Rolls, party pies, volivants

380
00:17:25,600 --> 00:17:28,320
Speaker 1: like that is for me generally screaming out with those

381
00:17:28,400 --> 00:17:32,320
Speaker 1: really processed fats. So I would very rarely, if ever

382
00:17:32,960 --> 00:17:35,840
Speaker 1: be having those as part of the diet, just knowing

383
00:17:35,840 --> 00:17:38,680
Speaker 1: that they are plugged full of saturated and probably transferred

384
00:17:38,720 --> 00:17:41,960
Speaker 1: as well. I think the other thing is like process

385
00:17:42,080 --> 00:17:45,400
Speaker 1: meat more because I don't actually like it, like meat

386
00:17:45,440 --> 00:17:47,639
Speaker 1: in a can, or I'm not a big salami or

387
00:17:47,640 --> 00:17:50,919
Speaker 1: that kind of eater. Just in general, it doesn't appeal

388
00:17:51,000 --> 00:17:53,560
Speaker 1: to me. But I guess secondary the nutritionals it's hard

389
00:17:53,600 --> 00:17:56,399
Speaker 1: to justify it, but also I guess cultural. You know,

390
00:17:56,440 --> 00:17:58,439
Speaker 1: I live with Italians. They have that as part of

391
00:17:58,440 --> 00:18:01,000
Speaker 1: their diet from a very young age normal, whereas I

392
00:18:01,000 --> 00:18:03,640
Speaker 1: didn't grow up with that. And then nutritionally, of course

393
00:18:03,680 --> 00:18:05,480
Speaker 1: we know that it is a source of some of

394
00:18:05,480 --> 00:18:07,959
Speaker 1: those things like nitrates and that aren't overly good for us.

395
00:18:08,000 --> 00:18:10,960
Speaker 1: So you know, and I'm not a Marjorie eater, you know,

396
00:18:11,200 --> 00:18:13,680
Speaker 1: I would generally not encourage people to be adding process

397
00:18:13,760 --> 00:18:15,679
Speaker 1: spreads to the diet. You would definitely not see me

398
00:18:15,840 --> 00:18:19,200
Speaker 1: using vegetable oils ever. In my home, I don't buy

399
00:18:19,280 --> 00:18:22,320
Speaker 1: vegetable oil or palm oil or any of those mixes.

400
00:18:22,359 --> 00:18:25,280
Speaker 1: So I do tend to avoid commercial biscuits because when

401
00:18:25,280 --> 00:18:28,280
Speaker 1: you look at the ingredient list, they generally are white

402
00:18:28,280 --> 00:18:32,040
Speaker 1: flower sugar and refined vegetable oil. So nutritionally, I think

403
00:18:32,280 --> 00:18:34,720
Speaker 1: there's better treats out there and I have noticed and

404
00:18:34,720 --> 00:18:37,359
Speaker 1: we'll again cover this in a future episodely, and that

405
00:18:37,440 --> 00:18:40,200
Speaker 1: there's a range of better biscuits coming out in supermarket,

406
00:18:40,200 --> 00:18:42,399
Speaker 1: which is fantastic because for a long time there's been

407
00:18:42,440 --> 00:18:44,399
Speaker 1: a couple of brands that have dominated the market and

408
00:18:44,440 --> 00:18:46,960
Speaker 1: they all use palm oil. So again it comes down

409
00:18:46,960 --> 00:18:49,879
Speaker 1: to that supply of encouraging manufacturers to get better based

410
00:18:49,960 --> 00:18:52,360
Speaker 1: ingredients in their products and reduce that intake of those

411
00:18:52,400 --> 00:18:55,400
Speaker 1: processed vegetable oils, which we've spoken about before. But yeah,

412
00:18:55,440 --> 00:18:57,679
Speaker 1: so in general, I think, just to wrap up our

413
00:18:57,800 --> 00:19:00,680
Speaker 1: chat on fat, it's about just ticking the box on

414
00:19:00,720 --> 00:19:03,720
Speaker 1: those important types and we'll put an infographic up about this,

415
00:19:04,040 --> 00:19:06,040
Speaker 1: but you got to be ticking the box on your monos,

416
00:19:06,080 --> 00:19:09,679
Speaker 1: your Polley's, and keep you saturated fat relatively low. As

417
00:19:09,720 --> 00:19:12,280
Speaker 1: we've discussed before. You don't need to count fat per se,

418
00:19:12,320 --> 00:19:14,159
Speaker 1: but just keeping an eye on those sources. And if

419
00:19:14,160 --> 00:19:16,480
Speaker 1: you look at ingredient lists that start with vegetable oil,

420
00:19:16,520 --> 00:19:20,280
Speaker 1: it's probably a sign it's not the right choice. And yeah,

421
00:19:20,320 --> 00:19:23,199
Speaker 1: it's about getting those good fats in in the right amounts.

422
00:19:22,760 --> 00:19:24,800
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
00:19:27,240 --> 00:19:29,880
Speaker 2: even though we're up to episode fifty. So listeners, if

425
00:19:29,920 --> 00:19:31,680
Speaker 2: you have any more questions about that, or if you'd

426
00:19:31,720 --> 00:19:33,199
Speaker 2: like us to go more in depth with that, let

427
00:19:33,280 --> 00:19:35,719
Speaker 2: us know on our Instagram page, which is at the

428
00:19:35,840 --> 00:19:38,359
Speaker 2: Nutrition Couch Podcast, because we're always happy to hear your

429
00:19:38,400 --> 00:19:41,479
Speaker 2: feedback and your questions. And then, Susie, that brings us

430
00:19:41,480 --> 00:19:44,560
Speaker 2: to our next segment, are still talking about supermarket tricks

431
00:19:44,560 --> 00:19:46,920
Speaker 2: and tips. We are going to help our listeners save

432
00:19:46,960 --> 00:19:49,400
Speaker 2: a fortune because who isn't trying to be a little

433
00:19:49,400 --> 00:19:52,720
Speaker 2: bit more budget conscious these days, Susie, So supermarket shopping.

434
00:19:53,200 --> 00:19:54,880
Speaker 2: I guess the first thing when it comes to trying

435
00:19:54,880 --> 00:19:56,160
Speaker 2: to save a little bit of money and be bit

436
00:19:56,200 --> 00:19:58,280
Speaker 2: budget conscious is I would even stay well out at

437
00:19:58,280 --> 00:20:00,359
Speaker 2: the supermarkets for a lot of products. You can get

438
00:20:00,359 --> 00:20:03,120
Speaker 2: a whole bulk of savings and you know, really beautiful

439
00:20:03,119 --> 00:20:06,280
Speaker 2: fresh produce in good amounts in things like farmer's markets.

440
00:20:06,280 --> 00:20:08,720
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, Zozie,

442
00:20:12,160 --> 00:20:13,760
Speaker 2: you drive up and down some of the backstreets and

443
00:20:13,800 --> 00:20:16,000
Speaker 2: you see you know, people offering bags of lemons or

444
00:20:16,040 --> 00:20:18,240
Speaker 2: trays of mangos 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
00:20:23,600 --> 00:20:26,159
Speaker 2: some of these things, particularly farmer's markets, because you can

448
00:20:26,200 --> 00:20:28,800
Speaker 2: get some great quality projects for some you know, really

449
00:20:28,840 --> 00:20:32,760
Speaker 2: affordable prices. But I guess again, in terms of budget

450
00:20:32,960 --> 00:20:36,720
Speaker 2: conscious shopping in supermarkets, Susie, I love to read the

451
00:20:36,760 --> 00:20:40,080
Speaker 2: catalogs growing up. I think we were one of the

452
00:20:40,080 --> 00:20:42,679
Speaker 2: only houses in the street that actually allowed the you know,

453
00:20:42,720 --> 00:20:44,639
Speaker 2: the shopping catalogs in the street, and me Mum used

454
00:20:44,640 --> 00:20:46,440
Speaker 2: to pour over them. I used to love looking at

455
00:20:46,840 --> 00:20:49,600
Speaker 2: not just you know, the catalogs from Coals and Willlworths

456
00:20:49,680 --> 00:20:51,880
Speaker 2: or the shopping centers, also the ones from you know,

457
00:20:52,119 --> 00:20:54,760
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 --> 00:20:59,240
Speaker 2: up and just sort of seeing, you know, what's on sale.

460
00:20:59,280 --> 00:21:01,439
Speaker 2: And I think I've always and a little bit budget

461
00:21:01,480 --> 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
00:21:06,000 --> 00:21:07,720
Speaker 2: that Mum taught us really well, you know, we didn't

464
00:21:07,760 --> 00:21:09,440
Speaker 2: have a whole lot of spare money lying around and

465
00:21:09,480 --> 00:21:12,280
Speaker 2: we were growing up, so we really did become quite

466
00:21:12,359 --> 00:21:14,840
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 --> 00:21:19,760
Speaker 2: of go to the weekly catalogs and always shop between

469
00:21:19,800 --> 00:21:22,280
Speaker 2: supermarkets as well. Often, you know, I have a particular

470
00:21:22,320 --> 00:21:24,280
Speaker 2: type of bread that I like, Susie, a particular type

471
00:21:24,359 --> 00:21:26,240
Speaker 2: or brand of yogurt that I like, So I will

472
00:21:26,280 --> 00:21:28,880
Speaker 2: go between supermarkets to see, you know, which one has

473
00:21:28,880 --> 00:21:31,240
Speaker 2: it twenty thirty, forty fifty percent off, and then buy

474
00:21:31,359 --> 00:21:33,679
Speaker 2: sort of in bulk that way. Some people might not

475
00:21:33,760 --> 00:21:35,600
Speaker 2: have the time for that, but I sort of think

476
00:21:36,560 --> 00:21:38,520
Speaker 2: it's worth the savings in the long term anyway. So

477
00:21:38,560 --> 00:21:40,560
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 --> 00:21:45,800
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
00:21:47,760 --> 00:21:50,240
Speaker 2: time to do that, but any other I guess budget

482
00:21:50,240 --> 00:21:52,320
Speaker 2: friendly tips for our listeners at home that you use

483
00:21:52,359 --> 00:21:55,439
Speaker 2: in the supermarkets. Besides looking for our half priced I

484
00:21:55,480 --> 00:21:58,200
Speaker 2: was buying in bulk and also looking outside of the supermarket,

485
00:21:58,240 --> 00:21:58,920
Speaker 2: I guess as well.

486
00:21:59,320 --> 00:22:01,680
Speaker 1: You know, Lee, and I didn't become really budget conscious

487
00:22:01,720 --> 00:22:04,479
Speaker 1: until I had the twins, because all of a sudden,

488
00:22:04,480 --> 00:22:08,359
Speaker 1: my grocery spend just increased so significantly, and all of

489
00:22:08,400 --> 00:22:10,159
Speaker 1: a sudden I was like you, I started going to

490
00:22:10,200 --> 00:22:12,560
Speaker 1: Audi and got these great bargains. So now with a

491
00:22:12,640 --> 00:22:16,440
Speaker 1: family and working with primarily women and families and being

492
00:22:16,600 --> 00:22:19,919
Speaker 1: very aware of budgets, I am am very interested. I

493
00:22:19,920 --> 00:22:23,359
Speaker 1: see a lot of similarities between smart eating and also

494
00:22:23,400 --> 00:22:26,440
Speaker 1: budget friendly ideas. So my first tip is that I

495
00:22:26,520 --> 00:22:30,120
Speaker 1: never spend more on a food that is the same product.

496
00:22:30,240 --> 00:22:32,679
Speaker 1: So when I say that, if you look at milk

497
00:22:32,920 --> 00:22:37,040
Speaker 1: or cheese, often it's the same product rebranded in different categories.

498
00:22:37,520 --> 00:22:40,560
Speaker 1: So if you think in Australia it's not enormous place,

499
00:22:41,200 --> 00:22:44,119
Speaker 1: there's probably a handful of places making cheese, there's a

500
00:22:44,119 --> 00:22:47,200
Speaker 1: handful of places making bread. So some of the big

501
00:22:47,240 --> 00:22:50,639
Speaker 1: companies will be simply producing the same products and repackaging

502
00:22:50,680 --> 00:22:53,440
Speaker 1: them for cheaper supermarkets. So you know, if you look

503
00:22:53,480 --> 00:22:56,119
Speaker 1: they're almost identical. Nutrition land, it'll be the same product.

504
00:22:56,200 --> 00:22:58,760
Speaker 1: So things like a block of cheese or even milk

505
00:22:58,880 --> 00:23:01,520
Speaker 1: or I always go for often the cheapest option a

506
00:23:01,640 --> 00:23:05,800
Speaker 1: skim milk that's long life cheese, blocks of cheese. I

507
00:23:05,840 --> 00:23:08,080
Speaker 1: won't seek out and name brand. I will, though, trying

508
00:23:08,240 --> 00:23:12,680
Speaker 1: to put support astray in companies where I can, and

509
00:23:12,960 --> 00:23:14,960
Speaker 1: my dad does shop for me. I'm lucky at the market,

510
00:23:15,080 --> 00:23:17,600
Speaker 1: so we save an absolute fortune and fresh produce things

511
00:23:17,640 --> 00:23:21,119
Speaker 1: like cucumbers, tomatoes each week. I would never spend on

512
00:23:21,160 --> 00:23:24,240
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
00:23:27,000 --> 00:23:29,520
Speaker 1: of getting some market deliveries. I buy a lot of

515
00:23:29,560 --> 00:23:32,320
Speaker 1: my veggies frozen again, then you're not subjective to the

516
00:23:32,359 --> 00:23:35,160
Speaker 1: seasonal variations, and in some cases the nutrition is actually

517
00:23:35,240 --> 00:23:39,080
Speaker 1: richer because they've been snap frozen at times purchase. I'm

518
00:23:39,160 --> 00:23:41,400
Speaker 1: like you, I would absolutely stop up when things are

519
00:23:41,400 --> 00:23:44,320
Speaker 1: on sale, things like chicken breast lead mints when they

520
00:23:44,320 --> 00:23:49,120
Speaker 1: have two for significantly reduced amounts. So yeah, I'm very

521
00:23:49,200 --> 00:23:52,200
Speaker 1: very budget conscious, and I really try and make sure

522
00:23:52,240 --> 00:23:55,600
Speaker 1: that I don't waste money in that middle section on

523
00:23:55,640 --> 00:23:58,040
Speaker 1: foods we don't really need and stick to the outside areas.

524
00:23:58,040 --> 00:24:01,639
Speaker 1: That's another little secret, but probably the profound recommendation for

525
00:24:01,840 --> 00:24:05,680
Speaker 1: budgets is meal planning. Because if you go to your

526
00:24:07,080 --> 00:24:08,840
Speaker 1: fridge or your cup at each week and see what

527
00:24:08,880 --> 00:24:11,560
Speaker 1: you've gosh So you may have some pork mints in

528
00:24:11,600 --> 00:24:13,960
Speaker 1: the freezer, or you may have some tin tomatoes there,

529
00:24:14,320 --> 00:24:17,080
Speaker 1: And if you formulate your meals using the things that

530
00:24:17,080 --> 00:24:19,240
Speaker 1: you already have at home straight away, you will save

531
00:24:19,280 --> 00:24:21,560
Speaker 1: money rather than starting fresh with a new recipe and

532
00:24:21,600 --> 00:24:24,879
Speaker 1: having to put everything together. So starting with those based

533
00:24:25,000 --> 00:24:27,040
Speaker 1: ingredients will really go a long way and making sure

534
00:24:27,080 --> 00:24:29,560
Speaker 1: you're using all of your staples and not wasting food.

535
00:24:30,520 --> 00:24:33,080
Speaker 1: But they're not going to the supermarket to buy twenty

536
00:24:33,119 --> 00:24:36,280
Speaker 1: new ingredients per recipe. So I find that having a

537
00:24:36,359 --> 00:24:39,000
Speaker 1: small group of meals that I rotate each week that

538
00:24:39,160 --> 00:24:42,240
Speaker 1: stick to that same core ingredients is a really powerful

539
00:24:42,240 --> 00:24:44,000
Speaker 1: way to save a lot of money. Whereas, as I said,

540
00:24:44,000 --> 00:24:47,040
Speaker 1: if you start with a new recipe each time, you'll

541
00:24:47,080 --> 00:24:50,639
Speaker 1: find yourself buying many ingredients. So I'll really try and

542
00:24:50,760 --> 00:24:53,840
Speaker 1: use an entire seasoning sauce or if I've bought a

543
00:24:53,840 --> 00:24:55,760
Speaker 1: hoist in sauce. If I've bought a soy sauce, I'll

544
00:24:55,840 --> 00:24:57,600
Speaker 1: use it over several weeks. I won't then go in

545
00:24:57,640 --> 00:25:00,480
Speaker 1: the next week buy hoisting or loading up that because

546
00:25:00,520 --> 00:25:02,640
Speaker 1: otherwise I finally and I just throw so much away

547
00:25:02,640 --> 00:25:05,880
Speaker 1: and it feels awful. So really try and not buy

548
00:25:05,960 --> 00:25:08,400
Speaker 1: big grocery shops of a million different ingredients and then

549
00:25:08,440 --> 00:25:10,879
Speaker 1: not use most of them. I will buy one thing

550
00:25:10,920 --> 00:25:13,000
Speaker 1: and have it several times, like for example, if I'm

551
00:25:13,000 --> 00:25:16,200
Speaker 1: doing Mexican I would then use the ingredients to make

552
00:25:16,200 --> 00:25:17,919
Speaker 1: the mints the following week and maybe use it as

553
00:25:17,920 --> 00:25:20,119
Speaker 1: a spaghetti, so I don't waste that tomato paste that

554
00:25:20,160 --> 00:25:23,040
Speaker 1: I've bought the week before. So that meal planning aspect

555
00:25:23,040 --> 00:25:24,160
Speaker 1: goes a really long way.

556
00:25:24,840 --> 00:25:25,320
Speaker 2: I like you.

557
00:25:25,359 --> 00:25:27,720
Speaker 1: When I'm buying packet food like frozen fish pieces for

558
00:25:27,760 --> 00:25:30,359
Speaker 1: the kids, for example, when they're half priced at Coals,

559
00:25:30,359 --> 00:25:32,640
Speaker 1: I will buy many boxes and freeze them because you're

560
00:25:32,640 --> 00:25:35,959
Speaker 1: paying half as much. So absolutely, I'm really onto that

561
00:25:36,000 --> 00:25:38,600
Speaker 1: and encourage people because you save a lot of money

562
00:25:39,119 --> 00:25:41,439
Speaker 1: and then you can, you know, spend on things that

563
00:25:41,600 --> 00:25:43,959
Speaker 1: more indulgent foods that you might want to because you

564
00:25:44,040 --> 00:25:46,040
Speaker 1: haven't wasted money on foods when you can get them

565
00:25:46,040 --> 00:25:46,600
Speaker 1: a lot cheaper.

566
00:25:46,760 --> 00:25:48,520
Speaker 2: Absolutely, And I've got a couple more tips for our

567
00:25:48,560 --> 00:25:51,320
Speaker 2: listeners at home. Susie, go first thing in the morning

568
00:25:51,359 --> 00:25:52,920
Speaker 2: if you're going to go to the supermarkets and you're

569
00:25:52,920 --> 00:25:55,439
Speaker 2: looking for things like meat, dairy, and bread. Often they

570
00:25:55,480 --> 00:25:58,080
Speaker 2: will reduce things and it's available first thing in the morning.

571
00:25:58,160 --> 00:25:59,960
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
00:26:02,080 --> 00:26:04,480
Speaker 2: and things that are getting close to expiring. They like

574
00:26:04,520 --> 00:26:06,280
Speaker 2: to move the stock before they put out a new

575
00:26:06,320 --> 00:26:07,800
Speaker 2: stock in the morning. So if you go first thing

576
00:26:07,800 --> 00:26:09,800
Speaker 2: in the morning, there'll be a lot of things like

577
00:26:09,920 --> 00:26:12,199
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
00:26:13,840 --> 00:26:16,679
Speaker 2: that night, you can buy something that even might go

580
00:26:16,720 --> 00:26:19,040
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
00:26:20,520 --> 00:26:22,040
Speaker 2: use it that day, or if you're going to wack

583
00:26:22,080 --> 00:26:23,760
Speaker 2: it straight in the freezer, that's a really good idea

584
00:26:23,800 --> 00:26:26,320
Speaker 2: because you're going to get a significantly cheaper product, and

585
00:26:26,359 --> 00:26:28,560
Speaker 2: the supermarkets like to move that the night before. So

586
00:26:28,560 --> 00:26:30,080
Speaker 2: if you go first thing in the morning, you'll see

587
00:26:30,080 --> 00:26:32,800
Speaker 2: a lot of reductions and sales and a lot of

588
00:26:32,840 --> 00:26:36,439
Speaker 2: the available sort of produce that does sort of expire,

589
00:26:36,560 --> 00:26:38,959
Speaker 2: not things like fruits and veggies as much, but definitely

590
00:26:39,000 --> 00:26:42,760
Speaker 2: things like meat and dairy and bread. Susie mentioned shopping

591
00:26:43,160 --> 00:26:45,440
Speaker 2: in season and local sort of produce. I think that's

592
00:26:45,440 --> 00:26:49,679
Speaker 2: really important as well, and utilizing things like frozen, frozen

593
00:26:49,680 --> 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 soush nutritious, and if it's not in season,

595
00:26:54,160 --> 00:26:56,159
Speaker 2: it can be a lot cheaper to go frozen or

596
00:26:56,560 --> 00:26:58,639
Speaker 2: canned as well. And my last tip foil lists is

597
00:26:58,680 --> 00:27:02,000
Speaker 2: Susie is to really be sad with reading your labels

598
00:27:02,000 --> 00:27:04,480
Speaker 2: in terms of prices. So take something like toilet paper

599
00:27:04,600 --> 00:27:07,639
Speaker 2: for example, when you're comparing things that are different sizes,

600
00:27:07,680 --> 00:27:09,240
Speaker 2: so it might be a twelve pack or a twenty

601
00:27:09,240 --> 00:27:10,879
Speaker 2: four pack, or I don't know the biggest thing a

602
00:27:10,880 --> 00:27:13,040
Speaker 2: toilet paper. You can find a forty pack or something.

603
00:27:13,200 --> 00:27:15,560
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 --> 00:27:19,800
Speaker 2: you know, twelve dollars or something. It's difficult to know

606
00:27:19,840 --> 00:27:22,359
Speaker 2: if you're not comparing like with like, like to say,

607
00:27:22,480 --> 00:27:25,359
Speaker 2: comparing the same the same amount or the same amount.

608
00:27:25,400 --> 00:27:27,240
Speaker 2: So if you look on the tag in terms of

609
00:27:27,280 --> 00:27:30,080
Speaker 2: the price, with toilet paper as an example, it will say,

610
00:27:30,160 --> 00:27:32,080
Speaker 2: you know, I'm just looking online Zoos at wilwors and

611
00:27:32,119 --> 00:27:34,639
Speaker 2: it says quilt and toilet tissues three apply white, one

612
00:27:34,720 --> 00:27:37,160
Speaker 2: hundred and eighty sheets twelve dollars sixty for a twenty

613
00:27:37,160 --> 00:27:40,040
Speaker 2: four pack. If you look just below that on the label,

614
00:27:40,080 --> 00:27:42,600
Speaker 2: on the price label, it'll say twenty nine cents per

615
00:27:42,720 --> 00:27:45,320
Speaker 2: hundred sheets. That's what you should be using to compare

616
00:27:45,359 --> 00:27:47,720
Speaker 2: the price to know if that's cheaper. So I always

617
00:27:47,800 --> 00:27:50,640
Speaker 2: like to aim for something ideally below about twenty six

618
00:27:50,680 --> 00:27:53,240
Speaker 2: sort of censor sheet if you can, that's very very affordable.

619
00:27:53,600 --> 00:27:55,399
Speaker 2: If I look at another brand, more of like a

620
00:27:55,440 --> 00:27:58,040
Speaker 2: home brand sort of toilet paper, it's down to twenty

621
00:27:58,040 --> 00:28:01,199
Speaker 2: two cents per hundred sheets, not necessarily just looking at

622
00:28:01,240 --> 00:28:03,520
Speaker 2: the overall price. It's trying to break that down. So

623
00:28:03,560 --> 00:28:06,240
Speaker 2: you're comparing the per sheet price to the per sheet

624
00:28:06,240 --> 00:28:08,640
Speaker 2: price per brand. Because this one is a twenty four

625
00:28:08,680 --> 00:28:10,439
Speaker 2: pack as well, So it's quite easy when you're comparing

626
00:28:10,440 --> 00:28:12,560
Speaker 2: twenty four rolls to twenty four roles. But if you're

627
00:28:12,600 --> 00:28:15,520
Speaker 2: comparing 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 roles, it can be

629
00:28:18,200 --> 00:28:20,600
Speaker 2: a lot harder to work out in terms of the price,

630
00:28:20,680 --> 00:28:22,879
Speaker 2: So always look below on the label. And that's the

631
00:28:22,880 --> 00:28:26,760
Speaker 2: same example. If you're looking at I don't know, giving

632
00:28:26,760 --> 00:28:29,159
Speaker 2: another product Susie, maybe some tomato sauce or something, and

633
00:28:29,200 --> 00:28:31,520
Speaker 2: it's a different mill size one sort of maybe two

634
00:28:31,640 --> 00:28:34,000
Speaker 2: hundred meals and one two fifty meals, you can't directly

635
00:28:34,119 --> 00:28:36,359
Speaker 2: compare the price of that because it's a different volume

636
00:28:36,440 --> 00:28:38,080
Speaker 2: or a different amount. So if you look at the

637
00:28:38,080 --> 00:28:41,040
Speaker 2: price per mills, you'll very quickly be able to understand

638
00:28:41,080 --> 00:28:43,200
Speaker 2: which is a more affordable option, which is a better

639
00:28:43,280 --> 00:28:45,440
Speaker 2: choice as well. And the last thing I like to do.

640
00:28:45,520 --> 00:28:48,160
Speaker 2: I love things like baby spinach and mix salad leaves, Susie.

641
00:28:48,160 --> 00:28:50,400
Speaker 2: When you buy them in the in just the packets

642
00:28:50,400 --> 00:28:52,720
Speaker 2: of them, it's quite expensive. A lot of supermarkets these

643
00:28:52,760 --> 00:28:55,080
Speaker 2: days have the what would you call them? They're out

644
00:28:55,080 --> 00:28:56,800
Speaker 2: of the packets. They're just sort of like a box

645
00:28:56,840 --> 00:28:59,680
Speaker 2: of you know, mixed baby spinish leaves with a little

646
00:29:00,240 --> 00:29:02,000
Speaker 2: utensil in there, and you basically just pick out how

647
00:29:02,040 --> 00:29:03,680
Speaker 2: much you want and put it into your own bag.

648
00:29:04,160 --> 00:29:06,720
Speaker 2: That is a lot more affordable than buying things like

649
00:29:06,760 --> 00:29:09,920
Speaker 2: baby spinach and mixed salad leaves in the ready prepackaged back.

650
00:29:10,000 --> 00:29:12,320
Speaker 2: So have a little hunt around your supermarket and often

651
00:29:12,360 --> 00:29:14,680
Speaker 2: you'll find, particularly in the big places like will Worst

652
00:29:14,720 --> 00:29:17,680
Speaker 2: and Coals, loose leaf salad and baby spinach leaves, and

653
00:29:17,720 --> 00:29:19,640
Speaker 2: they're a lot like they're up to half price sers

654
00:29:19,720 --> 00:29:21,800
Speaker 2: because I use a lot of salad leaves and baby spinach,

655
00:29:21,800 --> 00:29:23,560
Speaker 2: as I'm sure you do as well. Up to half

656
00:29:23,640 --> 00:29:26,720
Speaker 2: private you if you're buying those things sort of separately

657
00:29:26,800 --> 00:29:29,840
Speaker 2: versus the package, you know, in the one hundred and

658
00:29:29,880 --> 00:29:32,200
Speaker 2: twenty grand packs of salad leaves or something like that.

659
00:29:32,240 --> 00:29:33,960
Speaker 2: So that's another tip that I have for my listeners

660
00:29:34,000 --> 00:29:34,560
Speaker 2: as well, and.

661
00:29:34,520 --> 00:29:36,520
Speaker 1: It really helps to reduce waste because I hate when

662
00:29:36,520 --> 00:29:38,440
Speaker 1: you buy those and then by the couple of days later,

663
00:29:38,480 --> 00:29:40,160
Speaker 1: it's all soggy at the bottom. So I like that

664
00:29:40,240 --> 00:29:43,560
Speaker 1: idea all right. Well, that leads into a topic that

665
00:29:43,640 --> 00:29:45,600
Speaker 1: I think will be a lot of interest to our

666
00:29:45,640 --> 00:29:50,720
Speaker 1: listeners because in nutrition circles you'll sometimes hear the word free.

667
00:29:50,960 --> 00:29:54,600
Speaker 1: These foods are free foods. Now, I'll get your thoughts

668
00:29:54,600 --> 00:29:57,080
Speaker 1: on it. So if I was defining what I call

669
00:29:57,120 --> 00:29:59,680
Speaker 1: a free food, a free food is one that generally

670
00:29:59,720 --> 00:30:03,400
Speaker 1: has very very few calories, so you could eat them

671
00:30:03,520 --> 00:30:05,280
Speaker 1: as much as you want it. So foods that I

672
00:30:05,320 --> 00:30:08,560
Speaker 1: put in that category are things like carrots, tomatoes, cucumbers.

673
00:30:09,040 --> 00:30:11,800
Speaker 1: I put berries in it, which is controversial. Some dietitians

674
00:30:11,800 --> 00:30:13,920
Speaker 1: won't agree with that. But these are foods that have

675
00:30:13,960 --> 00:30:16,640
Speaker 1: a very high water content, quite a high nutrient content,

676
00:30:16,680 --> 00:30:19,680
Speaker 1: but very few calories. They're very filling, and if people

677
00:30:19,680 --> 00:30:22,080
Speaker 1: want to bowl up meals or snack in between, I'll

678
00:30:22,280 --> 00:30:24,720
Speaker 1: give them the term free. So some people feel I

679
00:30:24,720 --> 00:30:28,360
Speaker 1: think secure, knowing that even if they're trying to follow

680
00:30:28,400 --> 00:30:30,560
Speaker 1: a meal plan or eat a little bit less to

681
00:30:30,600 --> 00:30:33,080
Speaker 1: lose weight, that if they're really really ravenous, there are

682
00:30:33,160 --> 00:30:35,440
Speaker 1: foods they can eat. I put a detox veggie soup

683
00:30:35,440 --> 00:30:39,120
Speaker 1: in there as well. It's basically tomatoes, pumpkins, celery leak,

684
00:30:39,440 --> 00:30:42,360
Speaker 1: very very low calories for volume. But I know you

685
00:30:42,400 --> 00:30:45,680
Speaker 1: have a slightly different opinion on free foods than I do,

686
00:30:46,280 --> 00:30:49,160
Speaker 1: and I think that our listeners will find that pretty

687
00:30:49,160 --> 00:30:51,680
Speaker 1: interesting too. So tell me, what are there any foods

688
00:30:51,720 --> 00:30:53,520
Speaker 1: land that you call free?

689
00:30:53,920 --> 00:30:56,760
Speaker 2: This is controversial, Susie, and I personally what clients said

690
00:30:56,760 --> 00:30:58,120
Speaker 2: to me? What are free foods? What can I eat

691
00:30:58,120 --> 00:31:00,520
Speaker 2: as much of as possible? I really try hard with

692
00:31:00,560 --> 00:31:03,280
Speaker 2: my ladies to a develop a healthy relationship with food,

693
00:31:03,280 --> 00:31:05,320
Speaker 2: but be really get them to tune in and listen

694
00:31:05,360 --> 00:31:07,160
Speaker 2: to their hunger. So I say to them, are you

695
00:31:07,320 --> 00:31:09,320
Speaker 2: actually hungry? And they say, yes, I am, but I

696
00:31:09,320 --> 00:31:11,120
Speaker 2: want some free foods to keep my calories low. And

697
00:31:11,160 --> 00:31:14,120
Speaker 2: I say, well, no, because if you're genuinely hungry, I

698
00:31:14,200 --> 00:31:17,080
Speaker 2: want you to eat a genuinely filling and nourishing snack, right.

699
00:31:17,080 --> 00:31:18,680
Speaker 2: I don't want you filling up on a couple of

700
00:31:18,680 --> 00:31:20,680
Speaker 2: cups of broth and a couple of strawberries and a

701
00:31:20,680 --> 00:31:23,200
Speaker 2: cucumber and you know, just green tea by the leader

702
00:31:23,360 --> 00:31:25,640
Speaker 2: to try and fill you up, like if you're genuinely hungry,

703
00:31:25,680 --> 00:31:27,760
Speaker 2: at your body's saying that you need some proper nutrition.

704
00:31:28,040 --> 00:31:29,680
Speaker 2: And then I also have a lot of ladies who

705
00:31:29,800 --> 00:31:33,040
Speaker 2: have this sort of binge district mentality or we eat

706
00:31:33,080 --> 00:31:35,200
Speaker 2: low calorie all day and then we get to nighttime

707
00:31:35,240 --> 00:31:37,440
Speaker 2: and we're starving and we eat half the pantry. So

708
00:31:37,480 --> 00:31:40,240
Speaker 2: I feel like, in terms of developing a healthy relationship

709
00:31:40,280 --> 00:31:42,680
Speaker 2: with food, I don't like to label anything as a

710
00:31:42,720 --> 00:31:44,920
Speaker 2: free food because I just feel like it gets people

711
00:31:44,920 --> 00:31:46,720
Speaker 2: into the mindset where they can just eat and eat

712
00:31:46,720 --> 00:31:49,080
Speaker 2: and eat, and often they're eating and they're not actually

713
00:31:49,080 --> 00:31:51,840
Speaker 2: necessarily hungry. But I do find that there's that fine

714
00:31:51,880 --> 00:31:55,040
Speaker 2: balance between saying that no food is a free food

715
00:31:55,080 --> 00:31:58,800
Speaker 2: as an example, because basically everything but water contains calories, right,

716
00:31:58,840 --> 00:32:01,040
Speaker 2: even though it's low calories. But as an example, like

717
00:32:01,080 --> 00:32:02,560
Speaker 2: a lot of clients said to me, oh, could I

718
00:32:02,600 --> 00:32:05,840
Speaker 2: have like a low calorikanmbootsa which might have say twenty

719
00:32:05,920 --> 00:32:07,560
Speaker 2: or thirty calories in it. I don't have a problem

720
00:32:07,560 --> 00:32:09,480
Speaker 2: with that. They might have a couple so of berries,

721
00:32:09,520 --> 00:32:13,200
Speaker 2: which is what thirty fifty calories, A medium cucumber with

722
00:32:13,280 --> 00:32:15,680
Speaker 2: someselves a ballion calories and it may be fifty calories.

723
00:32:15,680 --> 00:32:17,360
Speaker 2: A couple of cups of tea with just a dash

724
00:32:17,400 --> 00:32:19,720
Speaker 2: of skimmed milk thirty forty calories a day, A couple

725
00:32:19,720 --> 00:32:21,680
Speaker 2: of cups, a couple of you know, broth or something

726
00:32:21,680 --> 00:32:24,600
Speaker 2: twenty thirty calories. If you're doing all that throughout the day.

727
00:32:24,760 --> 00:32:27,160
Speaker 2: Guess what, that's easily two hundred calories. Is that going

728
00:32:27,200 --> 00:32:29,840
Speaker 2: to make a significant impact for most people. Probably not.

729
00:32:30,160 --> 00:32:32,200
Speaker 2: If the goal is a calorie deficit, yes, that might

730
00:32:32,280 --> 00:32:34,800
Speaker 2: actually make a significant impact to that. So I think

731
00:32:34,800 --> 00:32:38,400
Speaker 2: there is a fine balance between free foods and people

732
00:32:38,440 --> 00:32:41,120
Speaker 2: just snacking and grazing all day long because they're in

733
00:32:41,120 --> 00:32:43,280
Speaker 2: that bad habit of snacking and grazing all day long.

734
00:32:43,400 --> 00:32:46,000
Speaker 2: Because if you're actually genuinely hungry, all of those foods

735
00:32:46,040 --> 00:32:48,520
Speaker 2: are perfectly healthy. I have no problems with my clients

736
00:32:48,560 --> 00:32:50,280
Speaker 2: eating them, but I might say to them, if you're

737
00:32:50,360 --> 00:32:53,760
Speaker 2: genuinely hungry, have some strawberries, have some cucumber, but also

738
00:32:53,840 --> 00:32:55,840
Speaker 2: let's add a bit of cheese or nuts or something

739
00:32:55,840 --> 00:32:57,560
Speaker 2: to the side, but for a bit of fullness, Or

740
00:32:57,560 --> 00:32:59,560
Speaker 2: can we have a tub of yogurt with our strawberries

741
00:32:59,600 --> 00:33:01,880
Speaker 2: to actually balance it out and actually keep you full

742
00:33:02,120 --> 00:33:04,360
Speaker 2: versus you just you know, eating for the sake of eating.

743
00:33:04,400 --> 00:33:07,120
Speaker 2: I'm all full volume based eating, but I really do

744
00:33:07,520 --> 00:33:09,880
Speaker 2: sort of have the opinion that all foods contain calories.

745
00:33:09,880 --> 00:33:11,840
Speaker 2: It's not a bad thing. We should be eating calories,

746
00:33:11,840 --> 00:33:14,040
Speaker 2: we should be eating energy. But I do feel like

747
00:33:14,120 --> 00:33:16,440
Speaker 2: most people who go down the sort of free food

748
00:33:16,800 --> 00:33:20,480
Speaker 2: are in that very I guess strong dieting mentality where

749
00:33:20,960 --> 00:33:23,200
Speaker 2: they're trying to eat as low calorie as possible, and

750
00:33:23,240 --> 00:33:25,160
Speaker 2: often I feel like it just backfires on them at

751
00:33:25,160 --> 00:33:27,080
Speaker 2: the end of the day. So I'm not a fan

752
00:33:27,120 --> 00:33:29,600
Speaker 2: of free foods. Of course, I want my listeners and

753
00:33:29,400 --> 00:33:32,240
Speaker 2: my clients to eat as many veggies and salads as possible,

754
00:33:32,440 --> 00:33:34,200
Speaker 2: to have a lot of those low calorie foods, but

755
00:33:34,240 --> 00:33:35,680
Speaker 2: I'm not going to call that free. I'm not going

756
00:33:35,720 --> 00:33:37,840
Speaker 2: to say eat as much as you want, whenever you want,

757
00:33:38,000 --> 00:33:40,400
Speaker 2: because I do think it's important to give my clients

758
00:33:40,440 --> 00:33:42,880
Speaker 2: a bit of structure where they have some dedicated, you know,

759
00:33:42,960 --> 00:33:45,760
Speaker 2: proper snacks which are balanced and filling every single day.

760
00:33:45,800 --> 00:33:47,920
Speaker 2: So that's my opinion of it, Susie, But I think

761
00:33:47,960 --> 00:33:50,160
Speaker 2: it really does come down to the type of person.

762
00:33:50,200 --> 00:33:53,080
Speaker 2: Maybe some people that worked really well for maybe others

763
00:33:53,080 --> 00:33:55,560
Speaker 2: it doesn't. So I really do think that there are

764
00:33:55,600 --> 00:33:57,560
Speaker 2: a lot of low calorie foods out there, but I

765
00:33:57,600 --> 00:33:59,800
Speaker 2: really don't like to sort of label them as free

766
00:34:00,120 --> 00:34:02,880
Speaker 2: label them as you know, I guess saying to people

767
00:34:02,920 --> 00:34:04,640
Speaker 2: that they don't count or they have no calories in them,

768
00:34:04,680 --> 00:34:06,959
Speaker 2: because I have had the experience where I've had clients

769
00:34:06,960 --> 00:34:09,600
Speaker 2: filling up on things like diet jelly and bone broth

770
00:34:09,680 --> 00:34:11,560
Speaker 2: and you know, multiple cups of tea and coffee every

771
00:34:11,640 --> 00:34:13,719
Speaker 2: day and they just don't feel great at the end

772
00:34:13,800 --> 00:34:15,759
Speaker 2: of the day because a lot of things which are

773
00:34:15,800 --> 00:34:17,640
Speaker 2: you know, really low sugar or sugar free, have a

774
00:34:17,680 --> 00:34:20,359
Speaker 2: lot of the artificial sugars and processing in them as well,

775
00:34:20,440 --> 00:34:22,279
Speaker 2: And if you're having just a ton of fluids and

776
00:34:22,400 --> 00:34:24,560
Speaker 2: salty broths, you're just not going to feel great at

777
00:34:24,560 --> 00:34:25,719
Speaker 2: the end of the day. You're going to end up

778
00:34:25,719 --> 00:34:27,360
Speaker 2: feeling quite bloated. And if you're having a lot of

779
00:34:27,440 --> 00:34:29,880
Speaker 2: artificial sweetness, your gut hows can be, you know, fairly

780
00:34:29,880 --> 00:34:31,439
Speaker 2: out of whack at the end of the day as well.

781
00:34:31,520 --> 00:34:33,600
Speaker 2: So if you ask me for a black or white

782
00:34:33,680 --> 00:34:36,160
Speaker 2: yes or no, I'd say no. I'm not a fan

783
00:34:36,200 --> 00:34:38,200
Speaker 2: of the concepts of free foods, and I know that

784
00:34:38,200 --> 00:34:40,440
Speaker 2: we probably sort of differ in our opinion here. So

785
00:34:40,800 --> 00:34:42,600
Speaker 2: what do you do with free foods in terms of

786
00:34:42,600 --> 00:34:43,120
Speaker 2: your clients?

787
00:34:43,640 --> 00:34:45,960
Speaker 1: No, I don't think we are on different page. I

788
00:34:46,000 --> 00:34:48,080
Speaker 1: think it's just a different way of describing it. Because

789
00:34:48,200 --> 00:34:51,840
Speaker 1: I am like you, I really make sure that my

790
00:34:51,920 --> 00:34:54,960
Speaker 1: clients are having a decent break in between meals and snacks,

791
00:34:55,000 --> 00:34:56,919
Speaker 1: so I suggest at least three to four hours where

792
00:34:56,920 --> 00:34:59,440
Speaker 1: nothing with calories is going in the way that I

793
00:34:59,560 --> 00:35:01,799
Speaker 1: use free foods is to bulk up meals and to

794
00:35:01,880 --> 00:35:04,880
Speaker 1: give that extra because they're often foods as well that

795
00:35:04,920 --> 00:35:06,400
Speaker 1: we want people to eat a whole lot more of.

796
00:35:06,520 --> 00:35:09,160
Speaker 1: So it may be fluid in the sense of herbal teas,

797
00:35:09,320 --> 00:35:12,239
Speaker 1: or it may be salad vegetables. So I think that

798
00:35:12,600 --> 00:35:15,080
Speaker 1: I just refer to them as foods to bowlk up

799
00:35:15,120 --> 00:35:18,680
Speaker 1: meals with a name for that extra low calorie, high

800
00:35:18,760 --> 00:35:22,200
Speaker 1: nutrient density options, because I don't disagree that we don't

801
00:35:22,200 --> 00:35:24,360
Speaker 1: want people to be munching all the time and getting

802
00:35:24,840 --> 00:35:28,239
Speaker 1: used to just constant streams of energy. But I think

803
00:35:28,400 --> 00:35:30,279
Speaker 1: it does help sometimes just to know that these are

804
00:35:30,280 --> 00:35:33,040
Speaker 1: the very low calorie foods that have got higher nutrients

805
00:35:33,040 --> 00:35:34,239
Speaker 1: that we want to eat a whole lot more of.

806
00:35:34,400 --> 00:35:36,640
Speaker 1: So I don't think we're on a completely different page.

807
00:35:36,760 --> 00:35:39,359
Speaker 2: Definitely, Yeah, And I think that I guess it's just

808
00:35:39,440 --> 00:35:41,440
Speaker 2: around the terminology, right, because I feel like a lot

809
00:35:41,480 --> 00:35:43,759
Speaker 2: of times when people approach me, it's from that big

810
00:35:43,840 --> 00:35:46,520
Speaker 2: dieting mindset where they've done programs like wait Watches or

811
00:35:46,560 --> 00:35:48,520
Speaker 2: something in the past, where they have this whole list

812
00:35:48,600 --> 00:35:50,480
Speaker 2: of things that they can eat as much of as possible.

813
00:35:50,520 --> 00:35:52,600
Speaker 2: So I think when you mentioned free foods, that was

814
00:35:52,640 --> 00:35:54,200
Speaker 2: what I sort of thought. But of course we're both

815
00:35:54,200 --> 00:35:56,120
Speaker 2: in the same page. We want our clients to have

816
00:35:56,200 --> 00:35:58,200
Speaker 2: those volume dense meals where they're full of you know,

817
00:35:58,400 --> 00:36:01,440
Speaker 2: lots of lower calorie types of veggies and salads and

818
00:36:01,640 --> 00:36:03,440
Speaker 2: fruits and that sort of thing, but not because they

819
00:36:03,440 --> 00:36:06,000
Speaker 2: are low calorie, just because they are so nutrient dens.

820
00:36:06,080 --> 00:36:08,280
Speaker 2: So I like to give my clients, you know, amounts

821
00:36:08,320 --> 00:36:10,800
Speaker 2: to aim for, like have half a plate of veggies

822
00:36:10,800 --> 00:36:12,480
Speaker 2: and salads at your meals, or I like to say,

823
00:36:12,520 --> 00:36:14,760
Speaker 2: have tools three cups per per lunch or per dinner.

824
00:36:14,880 --> 00:36:16,400
Speaker 2: So I like to sort of frame it in that

825
00:36:16,480 --> 00:36:18,480
Speaker 2: way versus calling them free food. So I think it

826
00:36:18,480 --> 00:36:20,560
Speaker 2: does come down, as you mentioned, to the terminology or

827
00:36:20,600 --> 00:36:23,239
Speaker 2: how we're describing those sorts of things. So that brings

828
00:36:23,280 --> 00:36:25,640
Speaker 2: us to the end of the nutrition Catch for another week, Susie.

829
00:36:25,680 --> 00:36:27,960
Speaker 2: So if you guys haven't done so already, please don't

830
00:36:27,960 --> 00:36:30,880
Speaker 2: forget to subscribe to the Nutrition Cats podcast. We are

831
00:36:30,880 --> 00:36:33,520
Speaker 2: now over half a million downloads and we couldn't be

832
00:36:33,640 --> 00:36:36,200
Speaker 2: more thankful to you guys. So if you subscribe to

833
00:36:36,239 --> 00:36:39,040
Speaker 2: the podcast, it will automatically be downloaded waiting in your

834
00:36:39,080 --> 00:36:42,000
Speaker 2: podcast inbox for you to listen whenever it is convenient

835
00:36:42,040 --> 00:36:44,239
Speaker 2: for you. So we have two podcasts running each week,

836
00:36:44,239 --> 00:36:46,120
Speaker 2: we drop one on a Sunday morning and one on

837
00:36:46,160 --> 00:36:48,560
Speaker 2: a Wednesday morning, but we would love your feedback about

838
00:36:48,560 --> 00:36:51,040
Speaker 2: either episode and also your questions. We're always happy to

839
00:36:51,040 --> 00:36:53,200
Speaker 2: take your product reviews as well. You can find us

840
00:36:53,239 --> 00:36:56,360
Speaker 2: on Instagram or Facebook at the Nutrition Couch Podcast and

841
00:36:56,360 --> 00:36:58,279
Speaker 2: we would appreciate it so much if you could leave

842
00:36:58,320 --> 00:37:00,920
Speaker 2: us a positive rating or review in the Purple Apple

843
00:37:00,960 --> 00:37:03,200
Speaker 2: Podcast app. We will catch you guys next week.

844
00:37:03,480 --> 00:37:05,120
Speaker 1: Have a great week.