1 00:00:01,280 --> 00:00:03,680 Speaker 1: Are you a rice lover? Do you like brown rice 2 00:00:03,760 --> 00:00:06,240 Speaker 1: or black rice? Or perhaps you tend to revert back 3 00:00:06,280 --> 00:00:10,000 Speaker 1: to regular old white rice? Or do you buy rice 4 00:00:10,119 --> 00:00:13,480 Speaker 1: crackers because they are a healthier alternative to chips and biscuits. 5 00:00:13,720 --> 00:00:16,319 Speaker 1: For the first time in a long time, today on 6 00:00:16,360 --> 00:00:19,360 Speaker 1: the Nutrition Couch we chat all things rice and share 7 00:00:19,440 --> 00:00:22,439 Speaker 1: some pretty scary data on water is really in the 8 00:00:22,560 --> 00:00:25,160 Speaker 1: rice and rice snacks that we regularly enjoy. 9 00:00:25,840 --> 00:00:29,000 Speaker 2: Hi, I'm Leanne Ward and today. 10 00:00:28,720 --> 00:00:31,360 Speaker 1: We bring you the Nutrition Couch, the weekly podcast that 11 00:00:31,480 --> 00:00:33,559 Speaker 1: keeps you up to date on everything that you need 12 00:00:33,600 --> 00:00:36,120 Speaker 1: to know in the world of nutrition, as well as 13 00:00:36,159 --> 00:00:39,160 Speaker 1: our daily rice consumption. We have some interesting new data 14 00:00:39,159 --> 00:00:42,120 Speaker 1: that explores the link between young girls' diets and the 15 00:00:42,240 --> 00:00:45,520 Speaker 1: timing of their first period. We've also found a great 16 00:00:45,720 --> 00:00:48,640 Speaker 1: new vegetable and NOOKI to review, and our listener question 17 00:00:48,880 --> 00:00:52,960 Speaker 1: is all about breakfast timing. But to kick us up today, Susie, 18 00:00:53,000 --> 00:00:56,320 Speaker 1: I saw this great new article on diet and period 19 00:00:56,360 --> 00:01:00,800 Speaker 1: timing for girls. Because it's always been which is I mean, 20 00:01:00,800 --> 00:01:03,080 Speaker 1: I think it's actually research to support it. But as dieticians, 21 00:01:03,120 --> 00:01:05,720 Speaker 1: we've known forever in a day that it tends to 22 00:01:05,760 --> 00:01:10,280 Speaker 1: be the size of girls. Basically the BMI, the weight 23 00:01:10,440 --> 00:01:15,000 Speaker 1: that could perhaps indicate girls going through early menstruation or 24 00:01:15,280 --> 00:01:18,400 Speaker 1: basically going into puberty earlier than some other girls. So 25 00:01:18,440 --> 00:01:21,240 Speaker 1: body size and genetics have been shown in the research 26 00:01:21,319 --> 00:01:24,559 Speaker 1: and quite scrutinized for years now in the early onset 27 00:01:24,600 --> 00:01:28,440 Speaker 1: of puberty. But there's a new study that actually shifts 28 00:01:28,480 --> 00:01:32,120 Speaker 1: that focus from weight and BMI to diet quality. So 29 00:01:32,200 --> 00:01:35,039 Speaker 1: this is really really interesting and some great new research 30 00:01:35,120 --> 00:01:37,960 Speaker 1: that just goes to show it's not just about our weight, 31 00:01:38,040 --> 00:01:40,240 Speaker 1: it's not just about our BMI, it's not just about 32 00:01:40,280 --> 00:01:44,600 Speaker 1: calories or macros. The quality of your diet matters, and 33 00:01:44,760 --> 00:01:47,800 Speaker 1: even the quality of our children's diet matters as well. 34 00:01:48,040 --> 00:01:51,640 Speaker 1: So the study was from the Growing Up Today Study, 35 00:01:51,680 --> 00:01:53,480 Speaker 1: which is called the GUT study, and it has a 36 00:01:53,560 --> 00:01:55,880 Speaker 1: really large data set, so about seven and a half 37 00:01:55,960 --> 00:01:59,680 Speaker 1: thousand children across two cohorts. One cohort began back in 38 00:01:59,720 --> 00:02:01,640 Speaker 1: nine teen ninety six and the other one was a 39 00:02:01,680 --> 00:02:04,240 Speaker 1: little bit more recent in two thousand and four, and 40 00:02:04,320 --> 00:02:09,240 Speaker 1: the researchers tracked participants from age nine to fourteen and 41 00:02:09,280 --> 00:02:13,280 Speaker 1: then watch how their diet intersected with the onset of menstruation. 42 00:02:13,360 --> 00:02:16,720 Speaker 1: Basically so in the past, as I mentioned, we've always 43 00:02:16,800 --> 00:02:20,440 Speaker 1: PEIGD BMI and weight as a really big major driver 44 00:02:20,960 --> 00:02:24,640 Speaker 1: of girls who get their period earlier. But this study 45 00:02:24,840 --> 00:02:27,320 Speaker 1: essentially just flips the narrative on its head. It's basically 46 00:02:27,360 --> 00:02:29,839 Speaker 1: saying it's not so much about weight and BMI, it's 47 00:02:29,880 --> 00:02:34,400 Speaker 1: actually about potentially dietary patterns and the quality of your 48 00:02:34,480 --> 00:02:37,639 Speaker 1: diet as well. And the most interesting thing is that 49 00:02:37,880 --> 00:02:42,720 Speaker 1: diet is a major modifiable factor in puberty timing. We 50 00:02:42,760 --> 00:02:45,639 Speaker 1: can't change our genetics, we can't change who our mum 51 00:02:45,680 --> 00:02:48,520 Speaker 1: and dads are, we can't change so many things about 52 00:02:48,520 --> 00:02:52,840 Speaker 1: our body, but diet is a major modifiable factor, and 53 00:02:52,880 --> 00:02:56,440 Speaker 1: the nutritional intake of our young girls in particular obviously 54 00:02:56,440 --> 00:03:00,360 Speaker 1: girls only can actually influence both the early and also 55 00:03:00,440 --> 00:03:03,920 Speaker 1: the delayed onset of puberty, because children who tend to 56 00:03:03,919 --> 00:03:07,000 Speaker 1: be underweight who aren't eating enough can actually delay that 57 00:03:07,120 --> 00:03:10,560 Speaker 1: onset of puberty as well. So in terms of diet, 58 00:03:10,639 --> 00:03:13,960 Speaker 1: it was really showing that higher calorie diets and higher 59 00:03:14,040 --> 00:03:16,960 Speaker 1: levels of ultra processed foods were linked. 60 00:03:16,680 --> 00:03:18,080 Speaker 2: To earlier puberty. 61 00:03:18,120 --> 00:03:22,280 Speaker 1: Basically, so ultra processed foods, sugary drinks, high fat foods, 62 00:03:22,320 --> 00:03:27,200 Speaker 1: really excessive energy intakes. The diet quality was linked to 63 00:03:27,840 --> 00:03:31,680 Speaker 1: girls going through puberty earlier and also excess body fat, 64 00:03:31,720 --> 00:03:35,280 Speaker 1: which was influenced by the higher calorie diet. The research 65 00:03:35,320 --> 00:03:38,680 Speaker 1: showed that may actually promote early activation of hormone or 66 00:03:38,680 --> 00:03:42,120 Speaker 1: pathways like the leptin signaling pathway as well. Now, the 67 00:03:42,120 --> 00:03:45,040 Speaker 1: study also broke down further to the high calori in 68 00:03:45,080 --> 00:03:48,680 Speaker 1: the ultra processed foods. A high consumption of protein and 69 00:03:48,920 --> 00:03:53,200 Speaker 1: animal fat intake may also accelerate puberty as well. And 70 00:03:53,240 --> 00:03:55,480 Speaker 1: you know, Susie, we have so many people out there who, 71 00:03:55,520 --> 00:03:57,880 Speaker 1: despite their best intentions, they think they're doing the right thing, 72 00:03:58,160 --> 00:04:01,640 Speaker 1: are giving their kids protein in protein protein protein. And 73 00:04:02,000 --> 00:04:04,840 Speaker 1: yes it's important, Yes it's a good macronutrient. Yes we 74 00:04:04,920 --> 00:04:07,800 Speaker 1: need more of it, but not children. Young children do 75 00:04:07,840 --> 00:04:10,440 Speaker 1: not need much protein at all. And a couple of 76 00:04:10,440 --> 00:04:13,000 Speaker 1: good slices of grainy bread is going to give, you know, 77 00:04:13,000 --> 00:04:14,880 Speaker 1: with a slice of cheese or two, it's going to 78 00:04:14,880 --> 00:04:17,560 Speaker 1: give most children upwards of ten grams of protein and 79 00:04:17,560 --> 00:04:20,120 Speaker 1: for a small child that is more than enough. So 80 00:04:20,160 --> 00:04:23,560 Speaker 1: a higher protein and a higher animal fat intake may 81 00:04:23,600 --> 00:04:26,920 Speaker 1: also accelerate puberty as well. So that's something that's really important. 82 00:04:26,960 --> 00:04:30,160 Speaker 1: To remember for parents of young girls. And also on 83 00:04:30,200 --> 00:04:32,640 Speaker 1: the flip side of that, the positives in diet were 84 00:04:32,640 --> 00:04:35,760 Speaker 1: more fiber, more fruits, and more vegetables that may help 85 00:04:35,800 --> 00:04:39,320 Speaker 1: to delay the onset of puberty as well, because plant 86 00:04:39,400 --> 00:04:42,760 Speaker 1: based foods fibers, they also have antioxidants, all of that 87 00:04:42,760 --> 00:04:45,800 Speaker 1: can support hormonal balance and help to delay the early 88 00:04:45,839 --> 00:04:48,440 Speaker 1: onset of puberty. And also we know that a high 89 00:04:48,480 --> 00:04:51,480 Speaker 1: fiber intake may help to reduce some of that circulating 90 00:04:51,640 --> 00:04:55,320 Speaker 1: estrogen levels and that may potentially slow some of that 91 00:04:55,560 --> 00:04:59,200 Speaker 1: progression of early puberty as well. And then probably the 92 00:04:59,440 --> 00:05:02,120 Speaker 1: last that they talked about a little bit was the 93 00:05:02,200 --> 00:05:05,880 Speaker 1: role of endocrine disrupting chemicals. So those the types of 94 00:05:05,920 --> 00:05:09,080 Speaker 1: things in a lot of process and ultraprocessed foods, are 95 00:05:09,120 --> 00:05:12,080 Speaker 1: in plastic packaging, and also there's a lot of what 96 00:05:12,080 --> 00:05:16,680 Speaker 1: we call endocrine disrupting compounds, so in plastics, microplastics, pesticides, 97 00:05:16,760 --> 00:05:19,880 Speaker 1: different types of additives in food as well. This may 98 00:05:19,960 --> 00:05:23,320 Speaker 1: actually interfere with hormonal development as well. So as much 99 00:05:23,360 --> 00:05:26,760 Speaker 1: as possible for our kids, but in particular young girls, 100 00:05:27,000 --> 00:05:30,920 Speaker 1: it's about whole foods. It's about as real quality, good quality, 101 00:05:31,080 --> 00:05:34,200 Speaker 1: colorful fruits and veggies and leaner types of protein and 102 00:05:34,240 --> 00:05:37,240 Speaker 1: good quality carbohydrates as we can get in because essentially 103 00:05:38,040 --> 00:05:40,920 Speaker 1: parents control what their children need, and the better we do, 104 00:05:41,000 --> 00:05:43,000 Speaker 1: the better our kids' health is going to be long 105 00:05:43,080 --> 00:05:46,120 Speaker 1: term as well, because girls that go into puberty earlier 106 00:05:46,279 --> 00:05:49,840 Speaker 1: that is actually linked with some future health risk or complications. 107 00:05:49,839 --> 00:05:52,880 Speaker 1: So girls who ender puberty earlier may have an increased 108 00:05:52,960 --> 00:05:57,320 Speaker 1: risk of breast cancer, type two diabetes, cardiovascular diseases, and 109 00:05:57,360 --> 00:06:00,800 Speaker 1: also some mental health challenges such as zing zare depression, 110 00:06:00,839 --> 00:06:03,239 Speaker 1: and lower self esteem as well. So it's a really 111 00:06:03,320 --> 00:06:06,680 Speaker 1: really good, I guess research paper. Just to take us 112 00:06:06,680 --> 00:06:08,560 Speaker 1: back a couple of steps, and remember, it's not about 113 00:06:08,560 --> 00:06:10,600 Speaker 1: the macros. It's not about the calories as such, it's 114 00:06:10,640 --> 00:06:13,800 Speaker 1: not even about the weight. It's about the overall quality 115 00:06:13,839 --> 00:06:17,039 Speaker 1: of our diet but also our children's diet as well. 116 00:06:17,920 --> 00:06:20,400 Speaker 3: True, it's interesting because it's sort of a fine line. 117 00:06:20,400 --> 00:06:22,120 Speaker 3: Some of it, of course, is genetic. You know, if 118 00:06:22,120 --> 00:06:24,240 Speaker 3: you've got your period eleven and a half, chances are 119 00:06:24,320 --> 00:06:27,159 Speaker 3: your daughter will as well. So that's not what we're 120 00:06:27,200 --> 00:06:31,159 Speaker 3: saying in terms of delaying natural the first period. Rather 121 00:06:31,480 --> 00:06:35,240 Speaker 3: that if your child has been predisposed to having significantly 122 00:06:35,320 --> 00:06:37,760 Speaker 3: higher abdominal waste, or you might have a child who's 123 00:06:37,839 --> 00:06:40,400 Speaker 3: not that active. There is evidence to show that that 124 00:06:40,839 --> 00:06:43,960 Speaker 3: and that's basically why it is a human species. We 125 00:06:44,080 --> 00:06:47,120 Speaker 3: go into puberty earlier because whether or not we like it, 126 00:06:47,120 --> 00:06:49,720 Speaker 3: it's programmed on a body weight scale, and humans are 127 00:06:49,720 --> 00:06:52,760 Speaker 3: bigger than they As we get bigger and more nutritions 128 00:06:52,800 --> 00:06:57,440 Speaker 3: available as a whole generations, we're larger people. But for me, 129 00:06:57,760 --> 00:07:01,040 Speaker 3: the message for mums of teenage girls, because certainly our 130 00:07:01,080 --> 00:07:05,880 Speaker 3: intention is not to be body shaming or weight overly 131 00:07:05,920 --> 00:07:08,920 Speaker 3: weight conscious, but what I would be paying attention to 132 00:07:09,000 --> 00:07:11,080 Speaker 3: and even with my own children, is their waiste measurement. 133 00:07:11,080 --> 00:07:14,640 Speaker 3: And what we know is that for preprebuti children or 134 00:07:14,680 --> 00:07:17,040 Speaker 3: even all of us, we want our waist measurement to 135 00:07:17,040 --> 00:07:19,679 Speaker 3: be less than half our height. So if you've got 136 00:07:19,720 --> 00:07:23,440 Speaker 3: a teenager or early preteen who is one hundred and 137 00:07:23,480 --> 00:07:26,280 Speaker 3: fifty centimeters and their waist is over seventy five, that 138 00:07:26,440 --> 00:07:28,280 Speaker 3: is a sign that perhaps they're gaining a little bit 139 00:07:28,320 --> 00:07:31,480 Speaker 3: too much abdominal weight, and that's a sign to perhaps 140 00:07:31,520 --> 00:07:34,080 Speaker 3: look at the quality of carbohydrates they're consuming. Are they 141 00:07:34,120 --> 00:07:37,600 Speaker 3: consuming juices and soft drink and refined sugars? And are 142 00:07:37,600 --> 00:07:40,320 Speaker 3: they overdoing the ultra process snap type food that young 143 00:07:40,440 --> 00:07:42,920 Speaker 3: kids do like to consume. And I think that's a 144 00:07:42,920 --> 00:07:45,120 Speaker 3: good message for parents. I wouldn't be weighing children, I 145 00:07:45,160 --> 00:07:47,800 Speaker 3: wouldn't be fat shaming, but what I would be keeping 146 00:07:47,800 --> 00:07:49,640 Speaker 3: an eye on is their WAISTE measurement. And if you 147 00:07:49,680 --> 00:07:52,360 Speaker 3: think your child is growing too quickly, that is the 148 00:07:52,400 --> 00:07:55,400 Speaker 3: measure that you want to slow down, particularly to not 149 00:07:55,520 --> 00:07:58,600 Speaker 3: sort of induce early puberty, which can happen when children 150 00:07:58,680 --> 00:08:00,960 Speaker 3: do have weight issues. So yeah, I thought it was 151 00:08:01,040 --> 00:08:03,560 Speaker 3: really fascinating research, and it actually lends itself to a 152 00:08:03,560 --> 00:08:08,160 Speaker 3: discussion when you talked about hormone disruptors. We're going to 153 00:08:08,240 --> 00:08:10,360 Speaker 3: do a whole session on that because we haven't covered 154 00:08:10,360 --> 00:08:12,080 Speaker 3: it before in the Potty and it's a really pertinent 155 00:08:12,120 --> 00:08:14,280 Speaker 3: thing that we're talking about more and more. But it 156 00:08:14,320 --> 00:08:16,679 Speaker 3: links to a discussion I've wanted to have for quite 157 00:08:16,680 --> 00:08:20,520 Speaker 3: some time about rice because rice, of course we've reported 158 00:08:20,560 --> 00:08:22,119 Speaker 3: and I actually think it might have been our first 159 00:08:22,120 --> 00:08:24,800 Speaker 3: episode of the Nutrition Couch podcast that we talked about 160 00:08:25,080 --> 00:08:29,840 Speaker 3: microplastics in cook rice packets, and so we haven't touched 161 00:08:29,840 --> 00:08:32,720 Speaker 3: on it for a while because full disclosure, I don't 162 00:08:32,760 --> 00:08:35,520 Speaker 3: talk about rice a lot land because I am not 163 00:08:35,600 --> 00:08:39,120 Speaker 3: a massive fan of rice because my background is in 164 00:08:39,160 --> 00:08:42,520 Speaker 3: weight control and from a glycemic index perspective, white rice, 165 00:08:42,559 --> 00:08:45,679 Speaker 3: which is the most commonly consumed rice, has an extremely 166 00:08:45,800 --> 00:08:49,160 Speaker 3: high glycemic index, and of course we consume it in 167 00:08:49,240 --> 00:08:51,120 Speaker 3: large amounts. You know, a couple of cooked rice is 168 00:08:51,160 --> 00:08:53,800 Speaker 3: equivalent of three or four slices of bread. Of carbohydrate 169 00:08:54,200 --> 00:08:57,080 Speaker 3: ten rice crackers is about two sizes of bread. So 170 00:08:57,120 --> 00:08:59,599 Speaker 3: it's sort of just never my go to carbohydrate. And 171 00:09:00,080 --> 00:09:03,040 Speaker 3: I'll say, if you're enjoying Asian cuisine out or you know, 172 00:09:03,120 --> 00:09:05,600 Speaker 3: you do enjoy rice, I'd go for certainly a brown 173 00:09:05,679 --> 00:09:07,800 Speaker 3: or black rice, which are more nutrient dense, but it's 174 00:09:07,840 --> 00:09:09,440 Speaker 3: just never my go to. I don't eat a lot 175 00:09:09,440 --> 00:09:11,839 Speaker 3: of it myself because I guess I'm really aware of 176 00:09:11,920 --> 00:09:14,640 Speaker 3: that glycimic load. Now, not taking away from Asian cultures 177 00:09:14,679 --> 00:09:18,000 Speaker 3: and in traditions where rice was a huge supplier of 178 00:09:18,160 --> 00:09:21,319 Speaker 3: energy for people working in rice fields who needed it, 179 00:09:21,400 --> 00:09:24,480 Speaker 3: but culturally, you know, in Australia we often have quite 180 00:09:24,520 --> 00:09:26,520 Speaker 3: a lot of it, and it is a refined carbohydrate. 181 00:09:26,920 --> 00:09:29,440 Speaker 3: But this start across my desk a few weeks ago, 182 00:09:29,480 --> 00:09:32,000 Speaker 3: and it was really a really strong reminder of something 183 00:09:32,080 --> 00:09:34,720 Speaker 3: we haven't heard a lot about because I didn't actually 184 00:09:34,760 --> 00:09:38,760 Speaker 3: know this either, But all rice is signet has got 185 00:09:38,880 --> 00:09:41,320 Speaker 3: actual our snak in it, and the reason for that 186 00:09:41,480 --> 00:09:43,400 Speaker 3: is that the way rice has grown, it comes up 187 00:09:43,440 --> 00:09:47,560 Speaker 3: through the soil. And surprisingly in Australia, our amounts of 188 00:09:47,600 --> 00:09:52,000 Speaker 3: our snak and rice are relatively high. Now they still 189 00:09:52,120 --> 00:09:56,080 Speaker 3: get through the sort of food regulations standard, but a 190 00:09:56,120 --> 00:09:59,280 Speaker 3: recent article we found shows that our standard is actually 191 00:09:59,360 --> 00:10:03,480 Speaker 3: reasonably high compared to Europe, and in particular, rice based 192 00:10:03,559 --> 00:10:08,360 Speaker 3: snacks are higher again than rice itself. So whilst we 193 00:10:08,840 --> 00:10:11,640 Speaker 3: get some from white rice, we actually get more from 194 00:10:11,640 --> 00:10:15,880 Speaker 3: brown rice because when the rice is processed turned into 195 00:10:15,920 --> 00:10:18,520 Speaker 3: white rice refine rice, you actually get rid of some 196 00:10:18,559 --> 00:10:21,559 Speaker 3: of that arsenack, whereas the brown rice is actually more concentrated. 197 00:10:22,240 --> 00:10:26,000 Speaker 3: And rice snacks again which are incredibly popular with children. 198 00:10:26,400 --> 00:10:28,880 Speaker 3: So I'm thinking about like the rice cakes and those 199 00:10:29,120 --> 00:10:32,040 Speaker 3: sort of colored rice chip things, and then of course 200 00:10:32,120 --> 00:10:34,880 Speaker 3: rice crackers. They're often picked up as a food that 201 00:10:35,000 --> 00:10:38,440 Speaker 3: is healthy, but it actually is a significant contributor to 202 00:10:38,520 --> 00:10:40,480 Speaker 3: arsenic in the diet. And of course that's a heavy 203 00:10:40,520 --> 00:10:42,760 Speaker 3: metal that accumulates in the body and very dangerous for 204 00:10:42,840 --> 00:10:45,800 Speaker 3: us over time, so we do have some take home messages. 205 00:10:45,800 --> 00:10:48,120 Speaker 3: We're certainly not on the podcast saying don't eat all rice. 206 00:10:48,360 --> 00:10:50,520 Speaker 3: We're on here today to talk about it in general, 207 00:10:50,920 --> 00:10:53,000 Speaker 3: what you can do to reduce it, but particularly in 208 00:10:53,000 --> 00:10:55,480 Speaker 3: the case of arsenic levels in kids snacks, it is 209 00:10:55,480 --> 00:10:58,160 Speaker 3: something to be concerned about. So the research I'll refer 210 00:10:58,240 --> 00:11:00,720 Speaker 3: to goes back as five years ago, sorry to January 211 00:11:00,760 --> 00:11:04,280 Speaker 3: twenty twenty, and it was research public in the International 212 00:11:04,320 --> 00:11:07,800 Speaker 3: Journal of Environmental Research and Public Health and found that 213 00:11:07,840 --> 00:11:12,120 Speaker 3: seventy five percent of rice based products had tested concentrations 214 00:11:12,120 --> 00:11:15,720 Speaker 3: of arsenic that exceeded the European guidelines for safe rice 215 00:11:15,760 --> 00:11:20,080 Speaker 3: consumption for babies and toddlers. So basically what I wanted 216 00:11:20,120 --> 00:11:22,319 Speaker 3: to talk about was, first of all, if you are 217 00:11:23,080 --> 00:11:25,880 Speaker 3: an awareness leanne that there is arsenic and rice, because 218 00:11:25,920 --> 00:11:28,400 Speaker 3: did you know that before we sort of talked about it. 219 00:11:28,600 --> 00:11:29,240 Speaker 2: Yeah, I knew that. 220 00:11:29,480 --> 00:11:31,839 Speaker 1: It's why I've always recommended WAGH protein powder as my 221 00:11:31,880 --> 00:11:34,800 Speaker 1: gold standard, particularly if my ladies are pregnant of breastfeeding 222 00:11:34,800 --> 00:11:37,920 Speaker 1: they want a bit of protein powder to supplement that died. Yeah, 223 00:11:37,960 --> 00:11:40,679 Speaker 1: I never ever recommend vegan protein because it typically well 224 00:11:40,720 --> 00:11:42,600 Speaker 1: for many years was rice based, and I was always 225 00:11:42,600 --> 00:11:44,480 Speaker 1: worried about the level of arsenic in a pregnant of 226 00:11:44,520 --> 00:11:47,400 Speaker 1: breastfeeding woman and myself as well. I never took rice 227 00:11:47,440 --> 00:11:49,920 Speaker 1: based protein powder or vegan protein powder for that reason, 228 00:11:49,920 --> 00:11:51,680 Speaker 1: so I've always known about the earthenic levels. 229 00:11:51,880 --> 00:11:53,920 Speaker 2: And I don't like you. I don't intend to feed. 230 00:11:53,760 --> 00:11:56,080 Speaker 1: My kids too much rice, purely for the fact that 231 00:11:56,120 --> 00:11:58,600 Speaker 1: it's so messy and I literally just cannot handle rice 232 00:11:58,800 --> 00:12:02,000 Speaker 1: everywhere much more A fan of potato as or a 233 00:12:02,000 --> 00:12:03,480 Speaker 1: bit of bread or something, I just find it a 234 00:12:03,480 --> 00:12:05,200 Speaker 1: lot easier. So I never gave my kids a lot 235 00:12:05,240 --> 00:12:08,239 Speaker 1: of rice either. But it is a really good reminder 236 00:12:08,400 --> 00:12:08,880 Speaker 1: as well. 237 00:12:09,320 --> 00:12:11,960 Speaker 3: And I should say Leend does have a Malaysian background, So. 238 00:12:12,200 --> 00:12:14,040 Speaker 1: I eat some rice, I just don't give my kids 239 00:12:14,040 --> 00:12:14,760 Speaker 1: a whole lot of it. 240 00:12:16,320 --> 00:12:18,160 Speaker 3: So the first thing to know is that you can 241 00:12:18,240 --> 00:12:21,440 Speaker 3: still safely consume rice, but I would if you're a 242 00:12:21,440 --> 00:12:24,480 Speaker 3: regular rice consumer. The first take home message from this 243 00:12:24,800 --> 00:12:27,679 Speaker 3: is if you are buying it in quick cook packets, 244 00:12:27,760 --> 00:12:29,920 Speaker 3: first of all, you absolutely must take it out and 245 00:12:30,040 --> 00:12:33,680 Speaker 3: cook it in a glass or ceramic container in the microwave, 246 00:12:33,760 --> 00:12:36,680 Speaker 3: because we know that anything cooked in a pouch, whether 247 00:12:36,720 --> 00:12:38,760 Speaker 3: it's a soup, whether it's rice, whether it's pasta, it 248 00:12:38,840 --> 00:12:42,520 Speaker 3: leaches microplastics in to the food, and rice is indeed 249 00:12:42,559 --> 00:12:46,360 Speaker 3: a significant contributor to microplastic consumption, so we do get 250 00:12:46,360 --> 00:12:48,320 Speaker 3: a lot from that. So that's the first thing. The 251 00:12:48,360 --> 00:12:51,400 Speaker 3: second thing is really if you consume rice regularly, you 252 00:12:51,440 --> 00:12:54,360 Speaker 3: want to cook it twice because the simple act of 253 00:12:54,840 --> 00:12:58,160 Speaker 3: half cooking it, rinsing it, and cooking it again will 254 00:12:58,160 --> 00:13:01,800 Speaker 3: get rid of a significant proportion of the arsenic that's 255 00:13:01,880 --> 00:13:04,920 Speaker 3: naturally occurring in there. Whether it's brown, whether it's white. 256 00:13:04,920 --> 00:13:08,199 Speaker 3: Now I wouldn't say eat white rice over brown, because 257 00:13:08,240 --> 00:13:10,720 Speaker 3: brown has more arsenic, But what I would say is 258 00:13:10,720 --> 00:13:12,640 Speaker 3: that if you regularly cook rice at home, I'd be 259 00:13:12,640 --> 00:13:14,720 Speaker 3: cooking it twice and rinsing it to get rid of 260 00:13:14,720 --> 00:13:16,760 Speaker 3: I think it's about seventy percent. You can reduce the 261 00:13:16,840 --> 00:13:20,160 Speaker 3: overall arsenic content by cooking and pre cooking it and 262 00:13:20,200 --> 00:13:22,360 Speaker 3: then rinsing it. So that's a must as well. So 263 00:13:22,760 --> 00:13:24,480 Speaker 3: take it out of the pre cook packets, particularly if 264 00:13:24,480 --> 00:13:26,280 Speaker 3: it's your lunch go to with tuna, you got to 265 00:13:26,280 --> 00:13:28,760 Speaker 3: take it out and then ideally we will rinse it 266 00:13:28,800 --> 00:13:31,000 Speaker 3: when you can, and that will reduce it significantly if 267 00:13:31,000 --> 00:13:34,200 Speaker 3: you're making rice based dishes for the family. But in 268 00:13:34,240 --> 00:13:37,360 Speaker 3: the case of rice based snacks, I don't like it. 269 00:13:37,840 --> 00:13:40,960 Speaker 3: I don't like them because nutritionally they're high GI. Even 270 00:13:41,000 --> 00:13:45,400 Speaker 3: brown rice, you're still getting a significant proportion of carbohydrate perserve. 271 00:13:45,920 --> 00:13:49,200 Speaker 3: And now, particularly for kids and children, they're just not 272 00:13:49,360 --> 00:13:51,560 Speaker 3: good for us to be loading up with that heavy metal. 273 00:13:51,640 --> 00:13:54,040 Speaker 3: So I think, just be mindful that when you start 274 00:13:54,040 --> 00:13:57,520 Speaker 3: to question rice snacks, rice cakes, rice crackers, the chips, 275 00:13:58,000 --> 00:14:01,480 Speaker 3: be careful, particularly with kids, because we're giving kids things regularly, 276 00:14:01,559 --> 00:14:05,239 Speaker 3: they're much smaller bodies. It's a bit of our misleading 277 00:14:05,320 --> 00:14:09,440 Speaker 3: belief that they're healthier. They certainly aren't healthier nutritionally, and 278 00:14:09,480 --> 00:14:12,760 Speaker 3: they're not adding whole significant whole grains, and in the 279 00:14:12,800 --> 00:14:15,280 Speaker 3: case they are adding arsenic and in the case of 280 00:14:14,880 --> 00:14:18,720 Speaker 3: our standard levels are much higher than what is allowed 281 00:14:18,720 --> 00:14:21,200 Speaker 3: in Europe, which is just an interesting thing in general 282 00:14:21,240 --> 00:14:21,480 Speaker 3: to know. 283 00:14:22,160 --> 00:14:24,400 Speaker 1: I certainly think it's interesting, but I also we're also 284 00:14:24,480 --> 00:14:26,840 Speaker 1: not here to alarm people or scare of people, because 285 00:14:26,920 --> 00:14:29,720 Speaker 1: obviously Australia has some of the tightest food regulations in 286 00:14:29,760 --> 00:14:32,560 Speaker 1: the world and food standards Australia and New Zealand has 287 00:14:32,560 --> 00:14:35,920 Speaker 1: actually set the maximum limit of arsenic and rice at 288 00:14:36,040 --> 00:14:39,520 Speaker 1: one milligram per kilo or body weight. Now, interestingly enough, 289 00:14:39,560 --> 00:14:42,600 Speaker 1: this is much higher than the World Health Organizations guidelines 290 00:14:42,600 --> 00:14:48,040 Speaker 1: ofero point three milligram tequilo. However, Australian regulations essentially saying 291 00:14:48,040 --> 00:14:49,840 Speaker 1: that it doesn't pose a health risk even though we 292 00:14:49,880 --> 00:14:51,840 Speaker 1: are set it up much higher limit than the rest 293 00:14:51,880 --> 00:14:55,240 Speaker 1: of the world, and that the arsenic found in Australian 294 00:14:55,320 --> 00:14:57,960 Speaker 1: soil does tend to be higher, and then the total 295 00:14:58,080 --> 00:15:02,360 Speaker 1: arsenic compared to other import variety types. However, a significant 296 00:15:02,400 --> 00:15:04,760 Speaker 1: portion of the arsenic in Austrian soil is in the 297 00:15:04,880 --> 00:15:07,760 Speaker 1: organic form, which is actually considered less harmful than the 298 00:15:07,840 --> 00:15:10,800 Speaker 1: inorganic arsenic form. So I thought that was quite interesting 299 00:15:10,840 --> 00:15:12,560 Speaker 1: as well. So as I said, we're not here to 300 00:15:12,560 --> 00:15:16,080 Speaker 1: scare people. It is about better diet quality. So having 301 00:15:16,160 --> 00:15:18,800 Speaker 1: a balanced diet, not eating rice with every single meal, 302 00:15:19,040 --> 00:15:22,200 Speaker 1: diversifying your carbohydrates. It's better for your diet quality, it's 303 00:15:22,200 --> 00:15:25,000 Speaker 1: better for your gut microbiome, and it's probably better for 304 00:15:25,040 --> 00:15:28,200 Speaker 1: your health as well. And really being I guess aware 305 00:15:28,280 --> 00:15:30,600 Speaker 1: that if you are consuming something like a vegan protein 306 00:15:30,640 --> 00:15:33,280 Speaker 1: powder that is based on rice, I would be swapping 307 00:15:33,320 --> 00:15:35,600 Speaker 1: to another type. If you need a vegan one, I'd 308 00:15:35,640 --> 00:15:38,360 Speaker 1: be swapping to something like father beans or a bit 309 00:15:38,400 --> 00:15:40,040 Speaker 1: of soy protein or something like that. 310 00:15:40,440 --> 00:15:41,080 Speaker 2: So interesting. 311 00:15:41,120 --> 00:15:44,680 Speaker 1: And then a few other mitigration strategies. Susia already went 312 00:15:44,720 --> 00:15:48,160 Speaker 1: through some cooking rice in excess water, so actually making 313 00:15:48,160 --> 00:15:50,720 Speaker 1: it really soggy, then draining that off and continuing to 314 00:15:50,760 --> 00:15:53,160 Speaker 1: cook it towards the end is really good. So sixs 315 00:15:53,160 --> 00:15:56,640 Speaker 1: to one water to rice ratio and then draining off 316 00:15:56,680 --> 00:15:59,320 Speaker 1: that excess water can actually reduce the arsenic content by 317 00:15:59,440 --> 00:16:02,240 Speaker 1: up to sixty And then further to that, if you 318 00:16:02,320 --> 00:16:05,080 Speaker 1: soak your rice beforehand, it may also help to lower 319 00:16:05,120 --> 00:16:07,520 Speaker 1: the arsenic level. So soak it, give it a good 320 00:16:07,600 --> 00:16:10,400 Speaker 1: rint a couple of times at extra water six is 321 00:16:10,480 --> 00:16:13,320 Speaker 1: to one ratio, drain off any of the excess water 322 00:16:13,440 --> 00:16:15,600 Speaker 1: and then continue to cook that and you're reducing your 323 00:16:15,640 --> 00:16:18,840 Speaker 1: arsenic content by about sixty to seventy percent. And then 324 00:16:19,160 --> 00:16:21,600 Speaker 1: last little fun facts. Although this is not a sponsor's 325 00:16:21,600 --> 00:16:24,560 Speaker 1: segment at all, we do like to support local companies. 326 00:16:24,600 --> 00:16:27,560 Speaker 1: So Australian rice in particular, a brand such as sun 327 00:16:27,640 --> 00:16:33,240 Speaker 1: Rice is grown largely in the rev riverinaa Riverina region 328 00:16:33,520 --> 00:16:37,560 Speaker 1: Verina region in Australia, and that is actually generally considered 329 00:16:37,600 --> 00:16:41,080 Speaker 1: a lower risk compared to other regions like overseas rice, 330 00:16:41,160 --> 00:16:45,280 Speaker 1: because Australian soils and water sources tend to have lower 331 00:16:45,400 --> 00:16:49,000 Speaker 1: historical arsenic contamination. Because I, for a long time, Susie 332 00:16:49,080 --> 00:16:50,600 Speaker 1: have known about the arsenic and rice, and I was 333 00:16:50,640 --> 00:16:53,000 Speaker 1: buying organic rice thinking that I was doing the right thing. 334 00:16:53,320 --> 00:16:56,560 Speaker 1: But actually organic rice and non organic rice tends to 335 00:16:56,600 --> 00:16:58,840 Speaker 1: have the same level of arsenic because it's grown in 336 00:16:58,880 --> 00:17:00,920 Speaker 1: the same region, in the same ground, with the same 337 00:17:00,960 --> 00:17:04,280 Speaker 1: water sources, So the arsenic level is comparable. So if 338 00:17:04,320 --> 00:17:07,440 Speaker 1: you had the budget, and so rather than buying organic rice, 339 00:17:07,520 --> 00:17:09,760 Speaker 1: I then swapped to buying Australian rice. So if your 340 00:17:09,760 --> 00:17:13,440 Speaker 1: budget allows, rather than spending that additional money on organic rice, 341 00:17:13,640 --> 00:17:16,600 Speaker 1: spend the additional money on trying to buy Australian rice. 342 00:17:16,640 --> 00:17:19,119 Speaker 1: And I think, particularly if your family does consume a 343 00:17:19,119 --> 00:17:22,200 Speaker 1: lot of rice, that will actually help to reduce down 344 00:17:22,320 --> 00:17:24,879 Speaker 1: some of that total arsenic level. And then some of 345 00:17:24,880 --> 00:17:28,119 Speaker 1: those mitigation strategies we talked about, soaking the rice, rinsing 346 00:17:28,200 --> 00:17:30,840 Speaker 1: it really well, cooking it in excess water, and sort 347 00:17:30,840 --> 00:17:33,040 Speaker 1: of park cooking it draining it and then double cooking 348 00:17:33,040 --> 00:17:35,240 Speaker 1: it again can be some really good strategies. 349 00:17:35,800 --> 00:17:37,520 Speaker 3: But also keep in mind a lot of those rice 350 00:17:37,560 --> 00:17:40,840 Speaker 3: snacks are important, so it's worth checking a label in 351 00:17:40,880 --> 00:17:44,399 Speaker 3: that instance because we don't necessarily have transparency around those standards. 352 00:17:44,400 --> 00:17:47,280 Speaker 3: So a big group like Sunrise is very transparent, you 353 00:17:47,320 --> 00:17:49,760 Speaker 3: can get the information that we need, whereas we don't 354 00:17:49,760 --> 00:17:51,879 Speaker 3: have that with imported snacks. And I'm thinking that you know, 355 00:17:51,920 --> 00:17:54,720 Speaker 3: those little colored ones in particular, a lot of those 356 00:17:54,720 --> 00:17:56,959 Speaker 3: are coming from overseas, So just be mindful of if 357 00:17:57,000 --> 00:17:59,879 Speaker 3: you are choosing or need to feed your child and 358 00:18:00,160 --> 00:18:03,359 Speaker 3: family rice based snacks for allergy purposes, or you need 359 00:18:03,480 --> 00:18:05,840 Speaker 3: need gluten free diets, you know, you're always going to 360 00:18:05,840 --> 00:18:07,960 Speaker 3: be better to source astray and produce and be able 361 00:18:08,000 --> 00:18:11,360 Speaker 3: to track it. Because I actually think that the rice cakes, 362 00:18:11,440 --> 00:18:13,920 Speaker 3: the flavored rice cakes that you get in the pack 363 00:18:13,960 --> 00:18:17,000 Speaker 3: of ten might be Sunrise branded as well, So then 364 00:18:17,040 --> 00:18:19,280 Speaker 3: you'll be able to track the origins of that too. 365 00:18:19,480 --> 00:18:21,320 Speaker 3: So you know the ones, I mean there's salt and vinegar, 366 00:18:21,400 --> 00:18:23,719 Speaker 3: and I think they might be Sunrise. I think they 367 00:18:23,720 --> 00:18:25,440 Speaker 3: are sun right, Yeah, And so that means at least 368 00:18:25,480 --> 00:18:28,639 Speaker 3: you have transparency over and they're sort of addressing it 369 00:18:28,640 --> 00:18:31,320 Speaker 3: from an education perspective. So yeah, I think just mixing 370 00:18:31,320 --> 00:18:33,320 Speaker 3: it up and certainly not loading up on those kind 371 00:18:33,320 --> 00:18:35,119 Speaker 3: of snacks every day is probably a good move for 372 00:18:35,160 --> 00:18:35,960 Speaker 3: all of us. 373 00:18:36,520 --> 00:18:38,920 Speaker 1: Yeah, I think the bottom line is really Australian rice 374 00:18:38,960 --> 00:18:40,959 Speaker 1: if you can, if your budget allows for it, and 375 00:18:41,000 --> 00:18:43,840 Speaker 1: also that diversification in your diet. Don't serve your kids 376 00:18:43,920 --> 00:18:46,680 Speaker 1: rice cakes or rice snacks every single day, and don't 377 00:18:46,680 --> 00:18:49,280 Speaker 1: make rice the main carbohydrate sauce or even if you're 378 00:18:49,280 --> 00:18:51,680 Speaker 1: having sushi for your lunch, don't make it the main 379 00:18:51,880 --> 00:18:54,399 Speaker 1: you know, lunch sauce for you multiple times a week. 380 00:18:55,160 --> 00:18:56,160 Speaker 2: All right, Moving. 381 00:18:55,920 --> 00:18:58,439 Speaker 1: From one carbo hydrate to another. Our next segment, we 382 00:18:58,480 --> 00:19:01,400 Speaker 1: have found a delicious couliflower and yoki. Well I can't 383 00:19:01,400 --> 00:19:03,240 Speaker 1: really say delicious because I haven't tried it. I did 384 00:19:03,280 --> 00:19:05,480 Speaker 1: buy it, but I haven't really gotten around to trying 385 00:19:05,480 --> 00:19:07,480 Speaker 1: it yet. But we're very excited, Susie. It's got a 386 00:19:07,600 --> 00:19:10,480 Speaker 1: very good ingredient list. This one we found at woolwors. 387 00:19:10,640 --> 00:19:12,200 Speaker 1: Do you know the price because it actually says out 388 00:19:12,200 --> 00:19:13,440 Speaker 1: of stock at my local woolves. 389 00:19:13,440 --> 00:19:13,960 Speaker 2: I don't have a. 390 00:19:13,880 --> 00:19:15,520 Speaker 3: Price on I don't have a price either. 391 00:19:15,640 --> 00:19:17,399 Speaker 1: But I think from memory it was about six or 392 00:19:17,440 --> 00:19:20,760 Speaker 1: seven dollars perhaps, So it's the Earth's kitchen couliflower and 393 00:19:20,840 --> 00:19:24,840 Speaker 1: yoki four hundred gram bag, vegan friendly and gluten free 394 00:19:24,880 --> 00:19:27,040 Speaker 1: as well for all of our listeners that need that, 395 00:19:27,080 --> 00:19:27,680 Speaker 1: which is great. 396 00:19:27,720 --> 00:19:29,000 Speaker 2: It's a product of Italy. 397 00:19:29,160 --> 00:19:35,600 Speaker 1: Interestingly enough, ingredient wise seventy five percent cauliflower, cassava, flour, potato, starch, extraversion, 398 00:19:35,640 --> 00:19:36,520 Speaker 1: olive oil, and salt. 399 00:19:36,960 --> 00:19:39,480 Speaker 2: That is, it could not literally make this better at home. 400 00:19:39,560 --> 00:19:40,359 Speaker 2: It's great. 401 00:19:40,760 --> 00:19:43,000 Speaker 1: Servings per pack is two, so a serving size is 402 00:19:43,000 --> 00:19:45,439 Speaker 1: two hundred grams, which is a decent portion, right. I 403 00:19:45,440 --> 00:19:47,520 Speaker 1: don't think you'd if you added a bit of chisney 404 00:19:47,560 --> 00:19:49,720 Speaker 1: protein and sauce and vegetables to that. I actually think 405 00:19:49,760 --> 00:19:53,200 Speaker 1: that's quite a good portion. So energy wise, just under 406 00:19:53,359 --> 00:19:56,480 Speaker 1: eight hundred killer jewels, about one hundred and eighty six calories. 407 00:19:56,720 --> 00:19:59,680 Speaker 1: Protein wise, two point four grams are served fat, three 408 00:19:59,680 --> 00:20:04,080 Speaker 1: points four grams are serving carbohydrates thirty two point four grams, 409 00:20:04,119 --> 00:20:06,960 Speaker 1: which is it's pretty good. Like it's a I guess 410 00:20:06,960 --> 00:20:08,919 Speaker 1: a lower carbohydrate load than if you were to have 411 00:20:09,000 --> 00:20:10,879 Speaker 1: traditional on your key or pasta or something. 412 00:20:11,320 --> 00:20:11,760 Speaker 2: Dietary. 413 00:20:11,760 --> 00:20:14,840 Speaker 1: Fiber is whopping eight grams a serve, which is great, 414 00:20:15,080 --> 00:20:18,240 Speaker 1: and sodium is six hundred and fifty milligrams a serve 415 00:20:18,359 --> 00:20:20,560 Speaker 1: as well. So a really great ingredient list, a strong 416 00:20:20,680 --> 00:20:23,679 Speaker 1: nutritional information panel, and just a really nice one for 417 00:20:23,680 --> 00:20:25,920 Speaker 1: a quick and easy dinner. I just add some sauce, 418 00:20:25,960 --> 00:20:27,560 Speaker 1: a bit of you know, a packet of pre chopped 419 00:20:27,560 --> 00:20:29,520 Speaker 1: beggies or something, and a bit of protein such as 420 00:20:29,600 --> 00:20:31,240 Speaker 1: chicken or tuna to that and think you've got a 421 00:20:31,280 --> 00:20:32,520 Speaker 1: really nice, balanced meal. 422 00:20:32,640 --> 00:20:34,159 Speaker 2: I like it. I should have tried it before we 423 00:20:34,240 --> 00:20:35,360 Speaker 2: did the podcast. 424 00:20:35,320 --> 00:20:37,560 Speaker 3: I know. I actually revert back to a couple of 425 00:20:37,560 --> 00:20:41,160 Speaker 3: weeks ago we covered a pea soup from Hines and 426 00:20:41,320 --> 00:20:43,800 Speaker 3: I had a couple of feedbacks that is not amazing. 427 00:20:43,960 --> 00:20:46,719 Speaker 2: So I've had it. I like it. I'm sorry, I 428 00:20:46,800 --> 00:20:47,120 Speaker 2: like it. 429 00:20:47,400 --> 00:20:49,199 Speaker 3: I think that, you know, there's always going to be 430 00:20:49,240 --> 00:20:52,840 Speaker 3: people that love it and who don't like well. 431 00:20:52,680 --> 00:20:55,000 Speaker 1: I just think you can't get delicious cuisine which is 432 00:20:55,040 --> 00:20:57,680 Speaker 1: also super super healthy, like not everything that has really 433 00:20:57,720 --> 00:21:00,679 Speaker 1: strong nutrition is going to be absolutely delicious. 434 00:21:00,960 --> 00:21:02,800 Speaker 3: I think a lot of soup is not great until 435 00:21:02,840 --> 00:21:04,600 Speaker 3: you add a bit of parmesan on the top. Myself, 436 00:21:04,640 --> 00:21:06,320 Speaker 3: so if the listener who didn't love it, put a 437 00:21:06,359 --> 00:21:08,160 Speaker 3: bit of parmesan and it will solve all your issues. 438 00:21:08,680 --> 00:21:11,960 Speaker 3: And I can't see how this wouldn't be pretty nice 439 00:21:12,000 --> 00:21:14,600 Speaker 3: based on the nutritionals because there's literally nothing in it. 440 00:21:14,600 --> 00:21:16,760 Speaker 3: It's not going to be as rich as a potato 441 00:21:16,840 --> 00:21:21,159 Speaker 3: based or racotta based noki, but it's got a bit 442 00:21:21,160 --> 00:21:23,960 Speaker 3: of starch in it, you know. I think that with noki, 443 00:21:24,160 --> 00:21:26,520 Speaker 3: it's not really about the flavor of the knockie. It's 444 00:21:26,520 --> 00:21:28,280 Speaker 3: offen what you're mixing it with. So if you're adding 445 00:21:28,320 --> 00:21:30,760 Speaker 3: some tomato pisada and it can a bit of parmesan 446 00:21:30,800 --> 00:21:32,600 Speaker 3: into this, or a bit of goats, cheese and veggies, 447 00:21:32,640 --> 00:21:35,560 Speaker 3: like I'd put the Mediterranean mix from coals in and 448 00:21:35,560 --> 00:21:37,679 Speaker 3: a bit of chicken with this, and I'd pull it 449 00:21:37,680 --> 00:21:40,600 Speaker 3: out to go three serves. But yeah, I think that 450 00:21:40,840 --> 00:21:42,720 Speaker 3: it's going to be a pretty good choice and a 451 00:21:42,720 --> 00:21:46,399 Speaker 3: pretty good alternative to slightly lower the carbohydrates. But of 452 00:21:46,400 --> 00:21:50,160 Speaker 3: course get some of that very healthy cauliflower in there, 453 00:21:50,160 --> 00:21:54,040 Speaker 3: which has very powerful anti cancer properties. So I don't 454 00:21:54,119 --> 00:21:56,240 Speaker 3: love cauliflower, but I would eat a cauliflower and noki. 455 00:21:56,320 --> 00:21:59,320 Speaker 3: So I think it's a really great product to sort 456 00:21:59,320 --> 00:22:01,439 Speaker 3: of have more of a hart meal, butit a healthier version. 457 00:22:02,119 --> 00:22:03,760 Speaker 3: Let us know what you think. But yeah, we're pushing 458 00:22:03,760 --> 00:22:04,440 Speaker 3: back on the soup. 459 00:22:04,840 --> 00:22:07,479 Speaker 1: I liked it, and Asla as a grainy bread as well. 460 00:22:07,520 --> 00:22:09,080 Speaker 1: I think, you know, a bit of dipping bread goes 461 00:22:09,080 --> 00:22:09,600 Speaker 1: a long way to. 462 00:22:09,680 --> 00:22:11,440 Speaker 3: So I'm very strict on bread at night. With soup, 463 00:22:11,840 --> 00:22:14,400 Speaker 3: no bread at night. But anyway, that's my dogress. 464 00:22:14,800 --> 00:22:16,119 Speaker 2: Okay, I'm all for the bread. 465 00:22:17,240 --> 00:22:20,280 Speaker 3: Let's talk about our listener question, which is very common, 466 00:22:20,640 --> 00:22:22,880 Speaker 3: should I eat breakfast in the morning if I am 467 00:22:22,960 --> 00:22:26,800 Speaker 3: not hungry? And like many answers in the world of nutrition, 468 00:22:26,800 --> 00:22:28,600 Speaker 3: in the ann I would say there's caveats. It's not 469 00:22:28,640 --> 00:22:30,600 Speaker 3: a one size fits all model. So this would be 470 00:22:30,640 --> 00:22:33,920 Speaker 3: my position. First of all, I think even if you're 471 00:22:33,960 --> 00:22:36,560 Speaker 3: not hungry, it's a good idea to have something before 472 00:22:36,760 --> 00:22:39,560 Speaker 3: nine am, within an hour or two of waking. And 473 00:22:39,600 --> 00:22:42,119 Speaker 3: the reason I say that is that if you're not 474 00:22:42,320 --> 00:22:45,560 Speaker 3: used to eating breakfast or are used to overeating at night, 475 00:22:45,720 --> 00:22:48,000 Speaker 3: it will take some time to kind of reprogram and 476 00:22:48,000 --> 00:22:50,640 Speaker 3: get a little bit hungry. So I'm not saying that 477 00:22:50,840 --> 00:22:52,240 Speaker 3: if you really are not hungry, you have to sit 478 00:22:52,280 --> 00:22:54,879 Speaker 3: down to two eggs to toast a big plate of veggies. 479 00:22:54,880 --> 00:22:57,640 Speaker 3: I'm saying that just start with something small, so maybe 480 00:22:57,680 --> 00:22:59,879 Speaker 3: a slice of toast in a single egg, or a 481 00:23:00,040 --> 00:23:02,479 Speaker 3: couple of crackers, corn crackers with a couple of slices 482 00:23:02,520 --> 00:23:05,440 Speaker 3: of cheese or some cottage cheese. Maybe a protein yogurt 483 00:23:05,480 --> 00:23:07,040 Speaker 3: in a bowl with a few berries, so you can 484 00:23:07,080 --> 00:23:10,359 Speaker 3: still have a small light breakfast. Because what I find 485 00:23:10,359 --> 00:23:12,800 Speaker 3: happens is people all say they're not hungry for breakfast, 486 00:23:12,840 --> 00:23:15,679 Speaker 3: but they're very happy to have a coffee and very 487 00:23:15,720 --> 00:23:17,560 Speaker 3: happy to pick up a banana bread or a muffin 488 00:23:17,600 --> 00:23:20,080 Speaker 3: at about ten. So I think it's convenient diets for 489 00:23:20,160 --> 00:23:23,800 Speaker 3: us versus if we're being purely what the body needs nutritionally, 490 00:23:23,920 --> 00:23:26,760 Speaker 3: you are better to refuel an hour or so, i'd 491 00:23:26,800 --> 00:23:29,480 Speaker 3: say within two hours of waking before nine am, to 492 00:23:29,560 --> 00:23:32,639 Speaker 3: get metabolism going, because otherwise you'll be pushing calories back 493 00:23:32,640 --> 00:23:34,880 Speaker 3: to the second half of the day, which isn't good 494 00:23:34,880 --> 00:23:36,639 Speaker 3: for the cycle. Where again, you tend to eat more 495 00:23:36,640 --> 00:23:39,119 Speaker 3: at night. So that then leads to the question, and 496 00:23:39,160 --> 00:23:41,080 Speaker 3: you're not hungry in the morning because you are eating 497 00:23:41,119 --> 00:23:43,239 Speaker 3: too much in the second half of the day. So 498 00:23:43,359 --> 00:23:45,800 Speaker 3: another way to ignite appetite in the morning is to 499 00:23:45,960 --> 00:23:49,280 Speaker 3: proactively have lighter meals earlier, so a piece of grilled 500 00:23:49,320 --> 00:23:51,560 Speaker 3: chicken and some green veggies, or a bowl of soup 501 00:23:51,600 --> 00:23:54,359 Speaker 3: for dinner minus the toast, and really give yourself a 502 00:23:54,359 --> 00:23:57,640 Speaker 3: good ten twelve, fourteen hours overnight without food and wait 503 00:23:57,680 --> 00:24:00,720 Speaker 3: for that rumble in the tummy to come. The exception 504 00:24:00,840 --> 00:24:03,400 Speaker 3: to this would be if I've got a client who's 505 00:24:03,440 --> 00:24:06,480 Speaker 3: been out to dinner and had a larger meal, several 506 00:24:06,520 --> 00:24:09,440 Speaker 3: glasses of wine, or for whatever reason, ended up having 507 00:24:09,440 --> 00:24:11,280 Speaker 3: dinner quite late and it was a heavy dinner. So 508 00:24:11,320 --> 00:24:13,119 Speaker 3: you might be at a function and they might not 509 00:24:13,160 --> 00:24:15,080 Speaker 3: serve dinner till eight or nine, and it might be 510 00:24:15,200 --> 00:24:18,400 Speaker 3: heavy red meat and a few glasses of wine. Once 511 00:24:18,520 --> 00:24:20,120 Speaker 3: or twice a week, if you don't wake up hungry 512 00:24:20,119 --> 00:24:21,639 Speaker 3: because you've eaten a lot of the day before, it 513 00:24:21,720 --> 00:24:24,840 Speaker 3: is okay to skip it. So I think, on the whole, 514 00:24:24,960 --> 00:24:27,280 Speaker 3: I like people to have something with some protein in 515 00:24:27,320 --> 00:24:29,560 Speaker 3: it within an hour or two of waking, and if 516 00:24:29,600 --> 00:24:32,520 Speaker 3: they're not hungry, in an attempt to reprogram appetite, I'll 517 00:24:32,520 --> 00:24:35,359 Speaker 3: give them something small, particularly if they're using a GLP 518 00:24:35,520 --> 00:24:38,159 Speaker 3: medication like Majara, where they're probably not going to be hungry. 519 00:24:38,560 --> 00:24:40,239 Speaker 3: I still want them to have something small, and I 520 00:24:40,280 --> 00:24:43,760 Speaker 3: certainly want breakfast not displaced with milk based coffee, with 521 00:24:43,880 --> 00:24:45,560 Speaker 3: the exception of, if you know, a couple of times 522 00:24:45,560 --> 00:24:47,159 Speaker 3: a week you're really not so hungry, you've had a 523 00:24:47,160 --> 00:24:49,160 Speaker 3: big meal the night before, it won't hurt you too 524 00:24:49,160 --> 00:24:53,680 Speaker 3: fast until lunchtime. So that's my summation. Do you agree? 525 00:24:54,119 --> 00:24:54,320 Speaker 2: Yeah? 526 00:24:54,320 --> 00:24:56,199 Speaker 1: I agree, And I think my question would be, and 527 00:24:56,240 --> 00:24:58,439 Speaker 1: I open say to my clients, if you're not hungry 528 00:24:58,440 --> 00:25:01,000 Speaker 1: at breakfast, why is that? Because to me, that's an 529 00:25:01,040 --> 00:25:04,040 Speaker 1: issue if you've gone to bed, and like you said, 530 00:25:04,040 --> 00:25:06,040 Speaker 1: the exception is if you've had a really heavy meal, 531 00:25:06,040 --> 00:25:08,000 Speaker 1: you've gone out for a celebration, you've had a big 532 00:25:08,040 --> 00:25:10,600 Speaker 1: work function or conference. Those things are you know, few 533 00:25:10,600 --> 00:25:12,720 Speaker 1: and far between. We're not doing that every single day 534 00:25:12,800 --> 00:25:15,760 Speaker 1: on the regular on average, if you're not hungry. And 535 00:25:15,760 --> 00:25:17,760 Speaker 1: I'm not saying immediately when you wake up, if I 536 00:25:17,800 --> 00:25:19,560 Speaker 1: get up at five five thirty with the kids and 537 00:25:19,560 --> 00:25:21,560 Speaker 1: they've had a bad night, because I don't actually enjoy 538 00:25:21,600 --> 00:25:24,480 Speaker 1: getting up at five thirty by myself, I'm not necessarily 539 00:25:24,560 --> 00:25:26,240 Speaker 1: hungry because I'm a bit busy, I'm a bit stressed, 540 00:25:26,240 --> 00:25:27,840 Speaker 1: I'm tired, I might just line the couch with them, 541 00:25:27,880 --> 00:25:29,560 Speaker 1: have a cup of tea, and then we might get 542 00:25:29,560 --> 00:25:30,400 Speaker 1: to breakfast. 543 00:25:30,080 --> 00:25:31,720 Speaker 2: At say seven or seven thirty eight. 544 00:25:32,080 --> 00:25:35,480 Speaker 1: So breakfast to me is like within that whenever you 545 00:25:35,560 --> 00:25:38,480 Speaker 1: wake up, whether that's four am, seven am, up till 546 00:25:38,520 --> 00:25:41,560 Speaker 1: about nine to ten o'clock like you, Susie. So I 547 00:25:41,600 --> 00:25:44,679 Speaker 1: want my clients eating within a few hours of waking up. 548 00:25:44,680 --> 00:25:47,359 Speaker 1: Breakfast isn't immediately when you wake up. But the question 549 00:25:47,480 --> 00:25:49,760 Speaker 1: is if you're not hungry when you wake up for 550 00:25:49,800 --> 00:25:52,000 Speaker 1: a few hours after you wake up, why is that? 551 00:25:52,040 --> 00:25:54,720 Speaker 1: And often it's the case that you're overeating at night before. 552 00:25:54,760 --> 00:25:57,520 Speaker 1: Your portions are far too large the night before because 553 00:25:57,560 --> 00:26:00,040 Speaker 1: from a metabolic perspective, if you've gone to bed, so 554 00:26:00,119 --> 00:26:02,600 Speaker 1: the last meal you ate was say six or seven pm, 555 00:26:03,000 --> 00:26:05,240 Speaker 1: if you're then waking up at say six am, and 556 00:26:05,280 --> 00:26:07,440 Speaker 1: it gets to seven or eight o'clock, that is more 557 00:26:07,520 --> 00:26:12,040 Speaker 1: than twelve hours without food. Why are you not hungry? 558 00:26:12,200 --> 00:26:14,600 Speaker 1: That is the question. You're either over eating at nighttime 559 00:26:14,960 --> 00:26:18,040 Speaker 1: or your metabolism is pretty shonky, and you need to 560 00:26:18,040 --> 00:26:19,719 Speaker 1: do a little bit more weight training, a little bit 561 00:26:19,760 --> 00:26:22,199 Speaker 1: more exercise, and just look at the overall quality and 562 00:26:22,280 --> 00:26:25,919 Speaker 1: macronutrient balance of your diet to stak that metabolism up 563 00:26:25,960 --> 00:26:29,119 Speaker 1: and get that firing again. So it's not really a question. 564 00:26:29,200 --> 00:26:30,679 Speaker 1: I kind of have it as a set rule for 565 00:26:30,720 --> 00:26:33,560 Speaker 1: my clients. We will eat something in the morning period, 566 00:26:33,600 --> 00:26:36,160 Speaker 1: with some protein, with some fiber, with some healthy bats, 567 00:26:36,160 --> 00:26:39,160 Speaker 1: and with some balanced carbohydrate. Generally, my clients who are 568 00:26:39,160 --> 00:26:41,960 Speaker 1: really active don't have a problem they're hungry. It's the 569 00:26:42,000 --> 00:26:44,320 Speaker 1: ones that don't do a whole lot of activity, which 570 00:26:44,359 --> 00:26:45,000 Speaker 1: is fine. 571 00:26:45,280 --> 00:26:46,359 Speaker 2: It's those guys. 572 00:26:46,119 --> 00:26:48,960 Speaker 1: Getting them to sort of get that metabolism going and 573 00:26:49,040 --> 00:26:52,520 Speaker 1: reducing those portions at nighttime to actually get them feeling hungry, 574 00:26:52,560 --> 00:26:54,800 Speaker 1: because it's far better from a metabolic and a hormone 575 00:26:54,800 --> 00:26:58,280 Speaker 1: perspective to fuel regularly and fuel earlier throughout the day 576 00:26:58,600 --> 00:27:02,160 Speaker 1: rather than flipping nutrition on it head, underreading breakfast, underreading lunch, 577 00:27:02,160 --> 00:27:05,600 Speaker 1: and then overeating significantly through the afternoon and at dinner time. 578 00:27:05,760 --> 00:27:07,920 Speaker 1: And for a lot of people who struggle with weight control, 579 00:27:08,040 --> 00:27:10,320 Speaker 1: that's what happens. They get busy, and we get it. 580 00:27:10,359 --> 00:27:13,000 Speaker 1: Susie and I busy mums. We're busy as well. But 581 00:27:13,080 --> 00:27:15,560 Speaker 1: as Susie said, even just grabbing a protein, yoga or 582 00:27:15,560 --> 00:27:17,679 Speaker 1: having a protein shakee blending it with some smoothies and 583 00:27:17,720 --> 00:27:19,600 Speaker 1: taking it in the car to school drop off and 584 00:27:19,640 --> 00:27:22,240 Speaker 1: sipping on that is better than nothing. You can sip 585 00:27:22,280 --> 00:27:24,320 Speaker 1: something at your desk as your log in and check 586 00:27:24,320 --> 00:27:27,359 Speaker 1: your emails at work. Something is better than nothing, and 587 00:27:27,440 --> 00:27:29,919 Speaker 1: start small and build from that. You certainly don't have 588 00:27:29,960 --> 00:27:32,680 Speaker 1: to sit down to this enormous meal at five am 589 00:27:32,680 --> 00:27:35,040 Speaker 1: when you wake up, but you should be hungry. If 590 00:27:35,080 --> 00:27:37,880 Speaker 1: you're up at five or six am, by seven eight o'clock, 591 00:27:37,960 --> 00:27:40,119 Speaker 1: you should be starting to feel hungry and you should 592 00:27:40,160 --> 00:27:42,960 Speaker 1: need something. So don't displace your hunger with multiple cups 593 00:27:43,000 --> 00:27:46,200 Speaker 1: of coffee. Actually fuel properly in the morning, and your 594 00:27:46,200 --> 00:27:49,560 Speaker 1: body and your hormones and your basically just body composition 595 00:27:49,600 --> 00:27:51,800 Speaker 1: over or will be so much more thankful for it. 596 00:27:52,480 --> 00:27:52,840 Speaker 3: All right. 597 00:27:52,880 --> 00:27:55,200 Speaker 1: That brings us to the end of episode two hundred 598 00:27:55,280 --> 00:27:58,480 Speaker 1: and ninety nine. We're getting there, Susie, We're getting their 599 00:27:58,480 --> 00:28:00,680 Speaker 1: two hundred and ninety nine. You know that your diet 600 00:28:00,720 --> 00:28:03,000 Speaker 1: needs a little bit more protein, a little bit more creatine, 601 00:28:03,200 --> 00:28:05,800 Speaker 1: or just a functional hot chocolate. Check out our range 602 00:28:05,800 --> 00:28:09,840 Speaker 1: of scientifically formulated products at design Bydietitians dot com. 603 00:28:09,880 --> 00:28:11,959 Speaker 2: Thank you so much for your loyal listening. 604 00:28:12,000 --> 00:28:14,320 Speaker 1: Thank you for sharing the episodes with your friends and 605 00:28:14,400 --> 00:28:16,840 Speaker 1: family who think that might benefit and we will catch 606 00:28:16,880 --> 00:28:19,760 Speaker 1: you next week for episode three hundred. 607 00:28:20,119 --> 00:28:29,440 Speaker 3: Have a good week.