Speaker 1: Are you a rice lover? Do you like brown rice
Speaker 1: or black rice? Or perhaps you tend to revert back
Speaker 1: to regular old white rice? Or do you buy rice
Speaker 1: crackers because they are a healthier alternative to chips and biscuits.
Speaker 1: For the first time in a long time, today on
Speaker 1: the Nutrition Couch we chat all things rice and share
Speaker 1: some pretty scary data on water is really in the
Speaker 1: rice and rice snacks that we regularly enjoy.
Speaker 2: Hi, I'm Leanne Ward and today.
Speaker 1: We bring you the Nutrition Couch, the weekly podcast that
Speaker 1: keeps you up to date on everything that you need
Speaker 1: to know in the world of nutrition, as well as
Speaker 1: our daily rice consumption. We have some interesting new data
Speaker 1: that explores the link between young girls' diets and the
Speaker 1: timing of their first period. We've also found a great
Speaker 1: new vegetable and NOOKI to review, and our listener question
Speaker 1: is all about breakfast timing. But to kick us up today, Susie,
Speaker 1: I saw this great new article on diet and period
Speaker 1: timing for girls. Because it's always been which is I mean,
Speaker 1: I think it's actually research to support it. But as dieticians,
Speaker 1: we've known forever in a day that it tends to
Speaker 1: be the size of girls. Basically the BMI, the weight
Speaker 1: that could perhaps indicate girls going through early menstruation or
Speaker 1: basically going into puberty earlier than some other girls. So
Speaker 1: body size and genetics have been shown in the research
Speaker 1: and quite scrutinized for years now in the early onset
Speaker 1: of puberty. But there's a new study that actually shifts
Speaker 1: that focus from weight and BMI to diet quality. So
Speaker 1: this is really really interesting and some great new research
Speaker 1: that just goes to show it's not just about our weight,
Speaker 1: it's not just about our BMI, it's not just about
Speaker 1: calories or macros. The quality of your diet matters, and
Speaker 1: even the quality of our children's diet matters as well.
Speaker 1: So the study was from the Growing Up Today Study,
Speaker 1: which is called the GUT study, and it has a
Speaker 1: really large data set, so about seven and a half
Speaker 1: thousand children across two cohorts. One cohort began back in
Speaker 1: nine teen ninety six and the other one was a
Speaker 1: little bit more recent in two thousand and four, and
Speaker 1: the researchers tracked participants from age nine to fourteen and
Speaker 1: then watch how their diet intersected with the onset of menstruation.
Speaker 1: Basically so in the past, as I mentioned, we've always
Speaker 1: PEIGD BMI and weight as a really big major driver
Speaker 1: of girls who get their period earlier. But this study
Speaker 1: essentially just flips the narrative on its head. It's basically
Speaker 1: saying it's not so much about weight and BMI, it's
Speaker 1: actually about potentially dietary patterns and the quality of your
Speaker 1: diet as well. And the most interesting thing is that
Speaker 1: diet is a major modifiable factor in puberty timing. We
Speaker 1: can't change our genetics, we can't change who our mum
Speaker 1: and dads are, we can't change so many things about
Speaker 1: our body, but diet is a major modifiable factor, and
Speaker 1: the nutritional intake of our young girls in particular obviously
Speaker 1: girls only can actually influence both the early and also
Speaker 1: the delayed onset of puberty, because children who tend to
Speaker 1: be underweight who aren't eating enough can actually delay that
Speaker 1: onset of puberty as well. So in terms of diet,
Speaker 1: it was really showing that higher calorie diets and higher
Speaker 1: levels of ultra processed foods were linked.
Speaker 2: To earlier puberty.
Speaker 1: Basically, so ultra processed foods, sugary drinks, high fat foods,
Speaker 1: really excessive energy intakes. The diet quality was linked to
Speaker 1: girls going through puberty earlier and also excess body fat,
Speaker 1: which was influenced by the higher calorie diet. The research
Speaker 1: showed that may actually promote early activation of hormone or
Speaker 1: pathways like the leptin signaling pathway as well. Now, the
Speaker 1: study also broke down further to the high calori in
Speaker 1: the ultra processed foods. A high consumption of protein and
Speaker 1: animal fat intake may also accelerate puberty as well. And
Speaker 1: you know, Susie, we have so many people out there who,
Speaker 1: despite their best intentions, they think they're doing the right thing,
Speaker 1: are giving their kids protein in protein protein protein. And
Speaker 1: yes it's important, Yes it's a good macronutrient. Yes we
Speaker 1: need more of it, but not children. Young children do
Speaker 1: not need much protein at all. And a couple of
Speaker 1: good slices of grainy bread is going to give, you know,
Speaker 1: with a slice of cheese or two, it's going to
Speaker 1: give most children upwards of ten grams of protein and
Speaker 1: for a small child that is more than enough. So
Speaker 1: a higher protein and a higher animal fat intake may
Speaker 1: also accelerate puberty as well. So that's something that's really important.
Speaker 1: To remember for parents of young girls. And also on
Speaker 1: the flip side of that, the positives in diet were
Speaker 1: more fiber, more fruits, and more vegetables that may help
Speaker 1: to delay the onset of puberty as well, because plant
Speaker 1: based foods fibers, they also have antioxidants, all of that
Speaker 1: can support hormonal balance and help to delay the early
Speaker 1: onset of puberty. And also we know that a high
Speaker 1: fiber intake may help to reduce some of that circulating
Speaker 1: estrogen levels and that may potentially slow some of that
Speaker 1: progression of early puberty as well. And then probably the
Speaker 1: last that they talked about a little bit was the
Speaker 1: role of endocrine disrupting chemicals. So those the types of
Speaker 1: things in a lot of process and ultraprocessed foods, are
Speaker 1: in plastic packaging, and also there's a lot of what
Speaker 1: we call endocrine disrupting compounds, so in plastics, microplastics, pesticides,
Speaker 1: different types of additives in food as well. This may
Speaker 1: actually interfere with hormonal development as well. So as much
Speaker 1: as possible for our kids, but in particular young girls,
Speaker 1: it's about whole foods. It's about as real quality, good quality,
Speaker 1: colorful fruits and veggies and leaner types of protein and
Speaker 1: good quality carbohydrates as we can get in because essentially
Speaker 1: parents control what their children need, and the better we do,
Speaker 1: the better our kids' health is going to be long
Speaker 1: term as well, because girls that go into puberty earlier
Speaker 1: that is actually linked with some future health risk or complications.
Speaker 1: So girls who ender puberty earlier may have an increased
Speaker 1: risk of breast cancer, type two diabetes, cardiovascular diseases, and
Speaker 1: also some mental health challenges such as zing zare depression,
Speaker 1: and lower self esteem as well. So it's a really
Speaker 1: really good, I guess research paper. Just to take us
Speaker 1: back a couple of steps, and remember, it's not about
Speaker 1: the macros. It's not about the calories as such, it's
Speaker 1: not even about the weight. It's about the overall quality
Speaker 1: of our diet but also our children's diet as well.
Speaker 3: True, it's interesting because it's sort of a fine line.
Speaker 3: Some of it, of course, is genetic. You know, if
Speaker 3: you've got your period eleven and a half, chances are
Speaker 3: your daughter will as well. So that's not what we're
Speaker 3: saying in terms of delaying natural the first period. Rather
Speaker 3: that if your child has been predisposed to having significantly
Speaker 3: higher abdominal waste, or you might have a child who's
Speaker 3: not that active. There is evidence to show that that
Speaker 3: and that's basically why it is a human species. We
Speaker 3: go into puberty earlier because whether or not we like it,
Speaker 3: it's programmed on a body weight scale, and humans are
Speaker 3: bigger than they As we get bigger and more nutritions
Speaker 3: available as a whole generations, we're larger people. But for me,
Speaker 3: the message for mums of teenage girls, because certainly our
Speaker 3: intention is not to be body shaming or weight overly
Speaker 3: weight conscious, but what I would be paying attention to
Speaker 3: and even with my own children, is their waiste measurement.
Speaker 3: And what we know is that for preprebuti children or
Speaker 3: even all of us, we want our waist measurement to
Speaker 3: be less than half our height. So if you've got
Speaker 3: a teenager or early preteen who is one hundred and
Speaker 3: fifty centimeters and their waist is over seventy five, that
Speaker 3: is a sign that perhaps they're gaining a little bit
Speaker 3: too much abdominal weight, and that's a sign to perhaps
Speaker 3: look at the quality of carbohydrates they're consuming. Are they
Speaker 3: consuming juices and soft drink and refined sugars? And are
Speaker 3: they overdoing the ultra process snap type food that young
Speaker 3: kids do like to consume. And I think that's a
Speaker 3: good message for parents. I wouldn't be weighing children, I
Speaker 3: wouldn't be fat shaming, but what I would be keeping
Speaker 3: an eye on is their WAISTE measurement. And if you
Speaker 3: think your child is growing too quickly, that is the
Speaker 3: measure that you want to slow down, particularly to not
Speaker 3: sort of induce early puberty, which can happen when children
Speaker 3: do have weight issues. So yeah, I thought it was
Speaker 3: really fascinating research, and it actually lends itself to a
Speaker 3: discussion when you talked about hormone disruptors. We're going to
Speaker 3: do a whole session on that because we haven't covered
Speaker 3: it before in the Potty and it's a really pertinent
Speaker 3: thing that we're talking about more and more. But it
Speaker 3: links to a discussion I've wanted to have for quite
Speaker 3: some time about rice because rice, of course we've reported
Speaker 3: and I actually think it might have been our first
Speaker 3: episode of the Nutrition Couch podcast that we talked about
Speaker 3: microplastics in cook rice packets, and so we haven't touched
Speaker 3: on it for a while because full disclosure, I don't
Speaker 3: talk about rice a lot land because I am not
Speaker 3: a massive fan of rice because my background is in
Speaker 3: weight control and from a glycemic index perspective, white rice,
Speaker 3: which is the most commonly consumed rice, has an extremely
Speaker 3: high glycemic index, and of course we consume it in
Speaker 3: large amounts. You know, a couple of cooked rice is
Speaker 3: equivalent of three or four slices of bread. Of carbohydrate
Speaker 3: ten rice crackers is about two sizes of bread. So
Speaker 3: it's sort of just never my go to carbohydrate. And
Speaker 3: I'll say, if you're enjoying Asian cuisine out or you know,
Speaker 3: you do enjoy rice, I'd go for certainly a brown
Speaker 3: or black rice, which are more nutrient dense, but it's
Speaker 3: just never my go to. I don't eat a lot
Speaker 3: of it myself because I guess I'm really aware of
Speaker 3: that glycimic load. Now, not taking away from Asian cultures
Speaker 3: and in traditions where rice was a huge supplier of
Speaker 3: energy for people working in rice fields who needed it,
Speaker 3: but culturally, you know, in Australia we often have quite
Speaker 3: a lot of it, and it is a refined carbohydrate.
Speaker 3: But this start across my desk a few weeks ago,
Speaker 3: and it was really a really strong reminder of something
Speaker 3: we haven't heard a lot about because I didn't actually
Speaker 3: know this either, But all rice is signet has got
Speaker 3: actual our snak in it, and the reason for that
Speaker 3: is that the way rice has grown, it comes up
Speaker 3: through the soil. And surprisingly in Australia, our amounts of
Speaker 3: our snak and rice are relatively high. Now they still
Speaker 3: get through the sort of food regulations standard, but a
Speaker 3: recent article we found shows that our standard is actually
Speaker 3: reasonably high compared to Europe, and in particular, rice based
Speaker 3: snacks are higher again than rice itself. So whilst we
Speaker 3: get some from white rice, we actually get more from
Speaker 3: brown rice because when the rice is processed turned into
Speaker 3: white rice refine rice, you actually get rid of some
Speaker 3: of that arsenack, whereas the brown rice is actually more concentrated.
Speaker 3: And rice snacks again which are incredibly popular with children.
Speaker 3: So I'm thinking about like the rice cakes and those
Speaker 3: sort of colored rice chip things, and then of course
Speaker 3: rice crackers. They're often picked up as a food that
Speaker 3: is healthy, but it actually is a significant contributor to
Speaker 3: arsenic in the diet. And of course that's a heavy
Speaker 3: metal that accumulates in the body and very dangerous for
Speaker 3: us over time, so we do have some take home messages.
Speaker 3: We're certainly not on the podcast saying don't eat all rice.
Speaker 3: We're on here today to talk about it in general,
Speaker 3: what you can do to reduce it, but particularly in
Speaker 3: the case of arsenic levels in kids snacks, it is
Speaker 3: something to be concerned about. So the research I'll refer
Speaker 3: to goes back as five years ago, sorry to January
Speaker 3: twenty twenty, and it was research public in the International
Speaker 3: Journal of Environmental Research and Public Health and found that
Speaker 3: seventy five percent of rice based products had tested concentrations
Speaker 3: of arsenic that exceeded the European guidelines for safe rice
Speaker 3: consumption for babies and toddlers. So basically what I wanted
Speaker 3: to talk about was, first of all, if you are
Speaker 3: an awareness leanne that there is arsenic and rice, because
Speaker 3: did you know that before we sort of talked about it.
Speaker 2: Yeah, I knew that.
Speaker 1: It's why I've always recommended WAGH protein powder as my
Speaker 1: gold standard, particularly if my ladies are pregnant of breastfeeding
Speaker 1: they want a bit of protein powder to supplement that died. Yeah,
Speaker 1: I never ever recommend vegan protein because it typically well
Speaker 1: for many years was rice based, and I was always
Speaker 1: worried about the level of arsenic in a pregnant of
Speaker 1: breastfeeding woman and myself as well. I never took rice
Speaker 1: based protein powder or vegan protein powder for that reason,
Speaker 1: so I've always known about the earthenic levels.
Speaker 2: And I don't like you. I don't intend to feed.
Speaker 1: My kids too much rice, purely for the fact that
Speaker 1: it's so messy and I literally just cannot handle rice
Speaker 1: everywhere much more A fan of potato as or a
Speaker 1: bit of bread or something, I just find it a
Speaker 1: lot easier. So I never gave my kids a lot
Speaker 1: of rice either. But it is a really good reminder
Speaker 1: as well.
Speaker 3: And I should say Leend does have a Malaysian background, So.
Speaker 1: I eat some rice, I just don't give my kids
Speaker 1: a whole lot of it.
Speaker 3: So the first thing to know is that you can
Speaker 3: still safely consume rice, but I would if you're a
Speaker 3: regular rice consumer. The first take home message from this
Speaker 3: is if you are buying it in quick cook packets,
Speaker 3: first of all, you absolutely must take it out and
Speaker 3: cook it in a glass or ceramic container in the microwave,
Speaker 3: because we know that anything cooked in a pouch, whether
Speaker 3: it's a soup, whether it's rice, whether it's pasta, it
Speaker 3: leaches microplastics in to the food, and rice is indeed
Speaker 3: a significant contributor to microplastic consumption, so we do get
Speaker 3: a lot from that. So that's the first thing. The
Speaker 3: second thing is really if you consume rice regularly, you
Speaker 3: want to cook it twice because the simple act of
Speaker 3: half cooking it, rinsing it, and cooking it again will
Speaker 3: get rid of a significant proportion of the arsenic that's
Speaker 3: naturally occurring in there. Whether it's brown, whether it's white.
Speaker 3: Now I wouldn't say eat white rice over brown, because
Speaker 3: brown has more arsenic, But what I would say is
Speaker 3: that if you regularly cook rice at home, I'd be
Speaker 3: cooking it twice and rinsing it to get rid of
Speaker 3: I think it's about seventy percent. You can reduce the
Speaker 3: overall arsenic content by cooking and pre cooking it and
Speaker 3: then rinsing it. So that's a must as well. So
Speaker 3: take it out of the pre cook packets, particularly if
Speaker 3: it's your lunch go to with tuna, you got to
Speaker 3: take it out and then ideally we will rinse it
Speaker 3: when you can, and that will reduce it significantly if
Speaker 3: you're making rice based dishes for the family. But in
Speaker 3: the case of rice based snacks, I don't like it.
Speaker 3: I don't like them because nutritionally they're high GI. Even
Speaker 3: brown rice, you're still getting a significant proportion of carbohydrate perserve.
Speaker 3: And now, particularly for kids and children, they're just not
Speaker 3: good for us to be loading up with that heavy metal.
Speaker 3: So I think, just be mindful that when you start
Speaker 3: to question rice snacks, rice cakes, rice crackers, the chips,
Speaker 3: be careful, particularly with kids, because we're giving kids things regularly,
Speaker 3: they're much smaller bodies. It's a bit of our misleading
Speaker 3: belief that they're healthier. They certainly aren't healthier nutritionally, and
Speaker 3: they're not adding whole significant whole grains, and in the
Speaker 3: case they are adding arsenic and in the case of
Speaker 3: our standard levels are much higher than what is allowed
Speaker 3: in Europe, which is just an interesting thing in general
Speaker 3: to know.
Speaker 1: I certainly think it's interesting, but I also we're also
Speaker 1: not here to alarm people or scare of people, because
Speaker 1: obviously Australia has some of the tightest food regulations in
Speaker 1: the world and food standards Australia and New Zealand has
Speaker 1: actually set the maximum limit of arsenic and rice at
Speaker 1: one milligram per kilo or body weight. Now, interestingly enough,
Speaker 1: this is much higher than the World Health Organizations guidelines
Speaker 1: ofero point three milligram tequilo. However, Australian regulations essentially saying
Speaker 1: that it doesn't pose a health risk even though we
Speaker 1: are set it up much higher limit than the rest
Speaker 1: of the world, and that the arsenic found in Australian
Speaker 1: soil does tend to be higher, and then the total
Speaker 1: arsenic compared to other import variety types. However, a significant
Speaker 1: portion of the arsenic in Austrian soil is in the
Speaker 1: organic form, which is actually considered less harmful than the
Speaker 1: inorganic arsenic form. So I thought that was quite interesting
Speaker 1: as well. So as I said, we're not here to
Speaker 1: scare people. It is about better diet quality. So having
Speaker 1: a balanced diet, not eating rice with every single meal,
Speaker 1: diversifying your carbohydrates. It's better for your diet quality, it's
Speaker 1: better for your gut microbiome, and it's probably better for
Speaker 1: your health as well. And really being I guess aware
Speaker 1: that if you are consuming something like a vegan protein
Speaker 1: powder that is based on rice, I would be swapping
Speaker 1: to another type. If you need a vegan one, I'd
Speaker 1: be swapping to something like father beans or a bit
Speaker 1: of soy protein or something like that.
Speaker 2: So interesting.
Speaker 1: And then a few other mitigration strategies. Susia already went
Speaker 1: through some cooking rice in excess water, so actually making
Speaker 1: it really soggy, then draining that off and continuing to
Speaker 1: cook it towards the end is really good. So sixs
Speaker 1: to one water to rice ratio and then draining off
Speaker 1: that excess water can actually reduce the arsenic content by
Speaker 1: up to sixty And then further to that, if you
Speaker 1: soak your rice beforehand, it may also help to lower
Speaker 1: the arsenic level. So soak it, give it a good
Speaker 1: rint a couple of times at extra water six is
Speaker 1: to one ratio, drain off any of the excess water
Speaker 1: and then continue to cook that and you're reducing your
Speaker 1: arsenic content by about sixty to seventy percent. And then
Speaker 1: last little fun facts. Although this is not a sponsor's
Speaker 1: segment at all, we do like to support local companies.
Speaker 1: So Australian rice in particular, a brand such as sun
Speaker 1: Rice is grown largely in the rev riverinaa Riverina region
Speaker 1: Verina region in Australia, and that is actually generally considered
Speaker 1: a lower risk compared to other regions like overseas rice,
Speaker 1: because Australian soils and water sources tend to have lower
Speaker 1: historical arsenic contamination. Because I, for a long time, Susie
Speaker 1: have known about the arsenic and rice, and I was
Speaker 1: buying organic rice thinking that I was doing the right thing.
Speaker 1: But actually organic rice and non organic rice tends to
Speaker 1: have the same level of arsenic because it's grown in
Speaker 1: the same region, in the same ground, with the same
Speaker 1: water sources, So the arsenic level is comparable. So if
Speaker 1: you had the budget, and so rather than buying organic rice,
Speaker 1: I then swapped to buying Australian rice. So if your
Speaker 1: budget allows, rather than spending that additional money on organic rice,
Speaker 1: spend the additional money on trying to buy Australian rice.
Speaker 1: And I think, particularly if your family does consume a
Speaker 1: lot of rice, that will actually help to reduce down
Speaker 1: some of that total arsenic level. And then some of
Speaker 1: those mitigation strategies we talked about, soaking the rice, rinsing
Speaker 1: it really well, cooking it in excess water, and sort
Speaker 1: of park cooking it draining it and then double cooking
Speaker 1: it again can be some really good strategies.
Speaker 3: But also keep in mind a lot of those rice
Speaker 3: snacks are important, so it's worth checking a label in
Speaker 3: that instance because we don't necessarily have transparency around those standards.
Speaker 3: So a big group like Sunrise is very transparent, you
Speaker 3: can get the information that we need, whereas we don't
Speaker 3: have that with imported snacks. And I'm thinking that you know,
Speaker 3: those little colored ones in particular, a lot of those
Speaker 3: are coming from overseas, So just be mindful of if
Speaker 3: you are choosing or need to feed your child and
Speaker 3: family rice based snacks for allergy purposes, or you need
Speaker 3: need gluten free diets, you know, you're always going to
Speaker 3: be better to source astray and produce and be able
Speaker 3: to track it. Because I actually think that the rice cakes,
Speaker 3: the flavored rice cakes that you get in the pack
Speaker 3: of ten might be Sunrise branded as well, So then
Speaker 3: you'll be able to track the origins of that too.
Speaker 3: So you know the ones, I mean there's salt and vinegar,
Speaker 3: and I think they might be Sunrise. I think they
Speaker 3: are sun right, Yeah, And so that means at least
Speaker 3: you have transparency over and they're sort of addressing it
Speaker 3: from an education perspective. So yeah, I think just mixing
Speaker 3: it up and certainly not loading up on those kind
Speaker 3: of snacks every day is probably a good move for
Speaker 3: all of us.
Speaker 1: Yeah, I think the bottom line is really Australian rice
Speaker 1: if you can, if your budget allows for it, and
Speaker 1: also that diversification in your diet. Don't serve your kids
Speaker 1: rice cakes or rice snacks every single day, and don't
Speaker 1: make rice the main carbohydrate sauce or even if you're
Speaker 1: having sushi for your lunch, don't make it the main
Speaker 1: you know, lunch sauce for you multiple times a week.
Speaker 2: All right, Moving.
Speaker 1: From one carbo hydrate to another. Our next segment, we
Speaker 1: have found a delicious couliflower and yoki. Well I can't
Speaker 1: really say delicious because I haven't tried it. I did
Speaker 1: buy it, but I haven't really gotten around to trying
Speaker 1: it yet. But we're very excited, Susie. It's got a
Speaker 1: very good ingredient list. This one we found at woolwors.
Speaker 1: Do you know the price because it actually says out
Speaker 1: of stock at my local woolves.
Speaker 2: I don't have a.
Speaker 3: Price on I don't have a price either.
Speaker 1: But I think from memory it was about six or
Speaker 1: seven dollars perhaps, So it's the Earth's kitchen couliflower and
Speaker 1: yoki four hundred gram bag, vegan friendly and gluten free
Speaker 1: as well for all of our listeners that need that,
Speaker 1: which is great.
Speaker 2: It's a product of Italy.
Speaker 1: Interestingly enough, ingredient wise seventy five percent cauliflower, cassava, flour, potato, starch, extraversion,
Speaker 1: olive oil, and salt.
Speaker 2: That is, it could not literally make this better at home.
Speaker 2: It's great.
Speaker 1: Servings per pack is two, so a serving size is
Speaker 1: two hundred grams, which is a decent portion, right. I
Speaker 1: don't think you'd if you added a bit of chisney
Speaker 1: protein and sauce and vegetables to that. I actually think
Speaker 1: that's quite a good portion. So energy wise, just under
Speaker 1: eight hundred killer jewels, about one hundred and eighty six calories.
Speaker 1: Protein wise, two point four grams are served fat, three
Speaker 1: points four grams are serving carbohydrates thirty two point four grams,
Speaker 1: which is it's pretty good. Like it's a I guess
Speaker 1: a lower carbohydrate load than if you were to have
Speaker 1: traditional on your key or pasta or something.
Speaker 2: Dietary.
Speaker 1: Fiber is whopping eight grams a serve, which is great,
Speaker 1: and sodium is six hundred and fifty milligrams a serve
Speaker 1: as well. So a really great ingredient list, a strong
Speaker 1: nutritional information panel, and just a really nice one for
Speaker 1: a quick and easy dinner. I just add some sauce,
Speaker 1: a bit of you know, a packet of pre chopped
Speaker 1: beggies or something, and a bit of protein such as
Speaker 1: chicken or tuna to that and think you've got a
Speaker 1: really nice, balanced meal.
Speaker 2: I like it. I should have tried it before we
Speaker 2: did the podcast.
Speaker 3: I know. I actually revert back to a couple of
Speaker 3: weeks ago we covered a pea soup from Hines and
Speaker 3: I had a couple of feedbacks that is not amazing.
Speaker 2: So I've had it. I like it. I'm sorry, I
Speaker 2: like it.
Speaker 3: I think that, you know, there's always going to be
Speaker 3: people that love it and who don't like well.
Speaker 1: I just think you can't get delicious cuisine which is
Speaker 1: also super super healthy, like not everything that has really
Speaker 1: strong nutrition is going to be absolutely delicious.
Speaker 3: I think a lot of soup is not great until
Speaker 3: you add a bit of parmesan on the top. Myself,
Speaker 3: so if the listener who didn't love it, put a
Speaker 3: bit of parmesan and it will solve all your issues.
Speaker 3: And I can't see how this wouldn't be pretty nice
Speaker 3: based on the nutritionals because there's literally nothing in it.
Speaker 3: It's not going to be as rich as a potato
Speaker 3: based or racotta based noki, but it's got a bit
Speaker 3: of starch in it, you know. I think that with noki,
Speaker 3: it's not really about the flavor of the knockie. It's
Speaker 3: offen what you're mixing it with. So if you're adding
Speaker 3: some tomato pisada and it can a bit of parmesan
Speaker 3: into this, or a bit of goats, cheese and veggies,
Speaker 3: like I'd put the Mediterranean mix from coals in and
Speaker 3: a bit of chicken with this, and I'd pull it
Speaker 3: out to go three serves. But yeah, I think that
Speaker 3: it's going to be a pretty good choice and a
Speaker 3: pretty good alternative to slightly lower the carbohydrates. But of
Speaker 3: course get some of that very healthy cauliflower in there,
Speaker 3: which has very powerful anti cancer properties. So I don't
Speaker 3: love cauliflower, but I would eat a cauliflower and noki.
Speaker 3: So I think it's a really great product to sort
Speaker 3: of have more of a hart meal, butit a healthier version.
Speaker 3: Let us know what you think. But yeah, we're pushing
Speaker 3: back on the soup.
Speaker 1: I liked it, and Asla as a grainy bread as well.
Speaker 1: I think, you know, a bit of dipping bread goes
Speaker 1: a long way to.
Speaker 3: So I'm very strict on bread at night. With soup,
Speaker 3: no bread at night. But anyway, that's my dogress.
Speaker 2: Okay, I'm all for the bread.
Speaker 3: Let's talk about our listener question, which is very common,
Speaker 3: should I eat breakfast in the morning if I am
Speaker 3: not hungry? And like many answers in the world of nutrition,
Speaker 3: in the ann I would say there's caveats. It's not
Speaker 3: a one size fits all model. So this would be
Speaker 3: my position. First of all, I think even if you're
Speaker 3: not hungry, it's a good idea to have something before
Speaker 3: nine am, within an hour or two of waking. And
Speaker 3: the reason I say that is that if you're not
Speaker 3: used to eating breakfast or are used to overeating at night,
Speaker 3: it will take some time to kind of reprogram and
Speaker 3: get a little bit hungry. So I'm not saying that
Speaker 3: if you really are not hungry, you have to sit
Speaker 3: down to two eggs to toast a big plate of veggies.
Speaker 3: I'm saying that just start with something small, so maybe
Speaker 3: a slice of toast in a single egg, or a
Speaker 3: couple of crackers, corn crackers with a couple of slices
Speaker 3: of cheese or some cottage cheese. Maybe a protein yogurt
Speaker 3: in a bowl with a few berries, so you can
Speaker 3: still have a small light breakfast. Because what I find
Speaker 3: happens is people all say they're not hungry for breakfast,
Speaker 3: but they're very happy to have a coffee and very
Speaker 3: happy to pick up a banana bread or a muffin
Speaker 3: at about ten. So I think it's convenient diets for
Speaker 3: us versus if we're being purely what the body needs nutritionally,
Speaker 3: you are better to refuel an hour or so, i'd
Speaker 3: say within two hours of waking before nine am, to
Speaker 3: get metabolism going, because otherwise you'll be pushing calories back
Speaker 3: to the second half of the day, which isn't good
Speaker 3: for the cycle. Where again, you tend to eat more
Speaker 3: at night. So that then leads to the question, and
Speaker 3: you're not hungry in the morning because you are eating
Speaker 3: too much in the second half of the day. So
Speaker 3: another way to ignite appetite in the morning is to
Speaker 3: proactively have lighter meals earlier, so a piece of grilled
Speaker 3: chicken and some green veggies, or a bowl of soup
Speaker 3: for dinner minus the toast, and really give yourself a
Speaker 3: good ten twelve, fourteen hours overnight without food and wait
Speaker 3: for that rumble in the tummy to come. The exception
Speaker 3: to this would be if I've got a client who's
Speaker 3: been out to dinner and had a larger meal, several
Speaker 3: glasses of wine, or for whatever reason, ended up having
Speaker 3: dinner quite late and it was a heavy dinner. So
Speaker 3: you might be at a function and they might not
Speaker 3: serve dinner till eight or nine, and it might be
Speaker 3: heavy red meat and a few glasses of wine. Once
Speaker 3: or twice a week, if you don't wake up hungry
Speaker 3: because you've eaten a lot of the day before, it
Speaker 3: is okay to skip it. So I think, on the whole,
Speaker 3: I like people to have something with some protein in
Speaker 3: it within an hour or two of waking, and if
Speaker 3: they're not hungry, in an attempt to reprogram appetite, I'll
Speaker 3: give them something small, particularly if they're using a GLP
Speaker 3: medication like Majara, where they're probably not going to be hungry.
Speaker 3: I still want them to have something small, and I
Speaker 3: certainly want breakfast not displaced with milk based coffee, with
Speaker 3: the exception of, if you know, a couple of times
Speaker 3: a week you're really not so hungry, you've had a
Speaker 3: big meal the night before, it won't hurt you too
Speaker 3: fast until lunchtime. So that's my summation. Do you agree?
Speaker 2: Yeah?
Speaker 1: I agree, And I think my question would be, and
Speaker 1: I open say to my clients, if you're not hungry
Speaker 1: at breakfast, why is that? Because to me, that's an
Speaker 1: issue if you've gone to bed, and like you said,
Speaker 1: the exception is if you've had a really heavy meal,
Speaker 1: you've gone out for a celebration, you've had a big
Speaker 1: work function or conference. Those things are you know, few
Speaker 1: and far between. We're not doing that every single day
Speaker 1: on the regular on average, if you're not hungry. And
Speaker 1: I'm not saying immediately when you wake up, if I
Speaker 1: get up at five five thirty with the kids and
Speaker 1: they've had a bad night, because I don't actually enjoy
Speaker 1: getting up at five thirty by myself, I'm not necessarily
Speaker 1: hungry because I'm a bit busy, I'm a bit stressed,
Speaker 1: I'm tired, I might just line the couch with them,
Speaker 1: have a cup of tea, and then we might get
Speaker 1: to breakfast.
Speaker 2: At say seven or seven thirty eight.
Speaker 1: So breakfast to me is like within that whenever you
Speaker 1: wake up, whether that's four am, seven am, up till
Speaker 1: about nine to ten o'clock like you, Susie. So I
Speaker 1: want my clients eating within a few hours of waking up.
Speaker 1: Breakfast isn't immediately when you wake up. But the question
Speaker 1: is if you're not hungry when you wake up for
Speaker 1: a few hours after you wake up, why is that?
Speaker 1: And often it's the case that you're overeating at night before.
Speaker 1: Your portions are far too large the night before because
Speaker 1: from a metabolic perspective, if you've gone to bed, so
Speaker 1: the last meal you ate was say six or seven pm,
Speaker 1: if you're then waking up at say six am, and
Speaker 1: it gets to seven or eight o'clock, that is more
Speaker 1: than twelve hours without food. Why are you not hungry?
Speaker 1: That is the question. You're either over eating at nighttime
Speaker 1: or your metabolism is pretty shonky, and you need to
Speaker 1: do a little bit more weight training, a little bit
Speaker 1: more exercise, and just look at the overall quality and
Speaker 1: macronutrient balance of your diet to stak that metabolism up
Speaker 1: and get that firing again. So it's not really a question.
Speaker 1: I kind of have it as a set rule for
Speaker 1: my clients. We will eat something in the morning period,
Speaker 1: with some protein, with some fiber, with some healthy bats,
Speaker 1: and with some balanced carbohydrate. Generally, my clients who are
Speaker 1: really active don't have a problem they're hungry. It's the
Speaker 1: ones that don't do a whole lot of activity, which
Speaker 1: is fine.
Speaker 2: It's those guys.
Speaker 1: Getting them to sort of get that metabolism going and
Speaker 1: reducing those portions at nighttime to actually get them feeling hungry,
Speaker 1: because it's far better from a metabolic and a hormone
Speaker 1: perspective to fuel regularly and fuel earlier throughout the day
Speaker 1: rather than flipping nutrition on it head, underreading breakfast, underreading lunch,
Speaker 1: and then overeating significantly through the afternoon and at dinner time.
Speaker 1: And for a lot of people who struggle with weight control,
Speaker 1: that's what happens. They get busy, and we get it.
Speaker 1: Susie and I busy mums. We're busy as well. But
Speaker 1: as Susie said, even just grabbing a protein, yoga or
Speaker 1: having a protein shakee blending it with some smoothies and
Speaker 1: taking it in the car to school drop off and
Speaker 1: sipping on that is better than nothing. You can sip
Speaker 1: something at your desk as your log in and check
Speaker 1: your emails at work. Something is better than nothing, and
Speaker 1: start small and build from that. You certainly don't have
Speaker 1: to sit down to this enormous meal at five am
Speaker 1: when you wake up, but you should be hungry. If
Speaker 1: you're up at five or six am, by seven eight o'clock,
Speaker 1: you should be starting to feel hungry and you should
Speaker 1: need something. So don't displace your hunger with multiple cups
Speaker 1: of coffee. Actually fuel properly in the morning, and your
Speaker 1: body and your hormones and your basically just body composition
Speaker 1: over or will be so much more thankful for it.
Speaker 3: All right.
Speaker 1: That brings us to the end of episode two hundred
Speaker 1: and ninety nine. We're getting there, Susie, We're getting their
Speaker 1: two hundred and ninety nine. You know that your diet
Speaker 1: needs a little bit more protein, a little bit more creatine,
Speaker 1: or just a functional hot chocolate. Check out our range
Speaker 1: of scientifically formulated products at design Bydietitians dot com.
Speaker 2: Thank you so much for your loyal listening.
Speaker 1: Thank you for sharing the episodes with your friends and
Speaker 1: family who think that might benefit and we will catch
Speaker 1: you next week for episode three hundred.
Speaker 3: Have a good week.