WEBVTT - What to eat in Spring 🌼 0:00:04.040 --> 0:00:08.280 Get everyone. Sam Wood here with another episode of the 0:00:08.320 --> 0:00:13.560 Wood Life. Recently, we brought out a new program on 0:00:13.600 --> 0:00:16.760 my fitness program called Back to Basics, and we did 0:00:16.760 --> 0:00:19.080 a food one and we did a fitness one, and 0:00:19.120 --> 0:00:25.160 it is really simple ten minute workouts, how to do 0:00:25.440 --> 0:00:29.000 very basic shopping, how to cook recipes with four to 0:00:29.080 --> 0:00:33.559 five ingredients. And it was a real eye opener to 0:00:33.680 --> 0:00:38.600 how well received it was because we're not talking. It's 0:00:38.640 --> 0:00:41.680 not about going from a seven to ten. It's about 0:00:41.760 --> 0:00:46.800 going from a three to a six. And really, when 0:00:46.800 --> 0:00:48.720 you think of the state that we're in as a 0:00:48.760 --> 0:00:53.440 country from a health perspective, most of us probably are 0:00:53.479 --> 0:00:56.680 in the three to six category, and yet talking to 0:00:56.720 --> 0:00:59.600 people at the seven to eight is probably not that 0:00:59.720 --> 0:01:03.560 help for many many people. So today we're doing exactly that, 0:01:03.680 --> 0:01:05.840 We're going back to Basics, and we're doing that with 0:01:05.880 --> 0:01:08.040 someone who just makes so much sense when it comes 0:01:08.040 --> 0:01:11.559 to nutrition. We've got a wonderful dietitian coming into the show. 0:01:12.120 --> 0:01:13.720 And then I'm going to help you fix you back. 0:01:14.080 --> 0:01:17.080 If you've got a saw back, you need to improve 0:01:17.120 --> 0:01:19.920 your posture, not the mindset. Great, so a bit hypocritical, 0:01:20.319 --> 0:01:22.520 I'm your guy. That's all coming up today in the 0:01:22.520 --> 0:01:45.479 wood Life, So this is rare. We don't often get 0:01:46.240 --> 0:01:49.000 repeat guests back on the wood Life, but I have 0:01:49.320 --> 0:01:51.600 one of our favorites back sitting in front of me, 0:01:52.080 --> 0:01:55.600 the wonderful Tim Crow, who is an advanced accredited practicing 0:01:55.680 --> 0:01:57.800 dietitian who spent most of his career in the world 0:01:57.840 --> 0:02:00.559 of universe and nutrition training and research. He now works 0:02:00.560 --> 0:02:04.840 as a freelance health and medical writer and scientific consultant. 0:02:04.840 --> 0:02:07.040 If there's anything you want to know about food, he's 0:02:07.080 --> 0:02:07.840 your guy. Tim. 0:02:08.120 --> 0:02:11.080 Welcome back, Sam, I'm in rare a thank you very 0:02:11.160 --> 0:02:13.960 much for the second invitation to come back. I must 0:02:14.000 --> 0:02:14.959 have been Okama first. 0:02:15.120 --> 0:02:17.679 That's right, that's right. We like to spread you out 0:02:17.760 --> 0:02:20.160 because we can't give too much Tim or that the 0:02:20.240 --> 0:02:22.920 crowd will just laugh at mind, you know, but we 0:02:23.000 --> 0:02:25.440 get more food questions than anything else. And I'm a 0:02:25.480 --> 0:02:28.560 fitness guy much more than I'm a food guy. And 0:02:28.639 --> 0:02:32.880 one thing that always jumps out at me, and I 0:02:32.960 --> 0:02:37.320 have to always remind myself of it, is just don't 0:02:37.320 --> 0:02:42.840 assume that everybody understands nutrition. In fact, probably assume the opposite, 0:02:42.960 --> 0:02:46.000 because it is so damn confusing. The science is great 0:02:46.080 --> 0:02:48.800 and the education is great. And the history of these 0:02:49.600 --> 0:02:52.959 challenges is wonderful. But sometimes it's just really refreshing and 0:02:53.080 --> 0:02:55.200 nice and easy and fast to find out what should 0:02:55.200 --> 0:02:58.079 I be eating? So I thought i'd get you in 0:02:58.360 --> 0:03:01.280 Spring is here. What do you love about spring from 0:03:01.280 --> 0:03:05.760 a food perspective? From what gives us energy? What seasonal? 0:03:05.919 --> 0:03:09.000 What jumps out at you mate when springtime rolls around. 0:03:08.800 --> 0:03:11.200 Well, first of all, spring it's obviously in the southern 0:03:11.240 --> 0:03:14.320 hemisphere down here in Melbourne Way and in the southern 0:03:14.440 --> 0:03:17.800 latitudes it gets warmer, the days get longer. We feel better, 0:03:17.840 --> 0:03:21.200 we feel happier, and with that our foods start to 0:03:21.280 --> 0:03:22.880 change a little bit. And one of the first thing 0:03:22.919 --> 0:03:27.000 you notice is stone fruits, berries, all these things, and 0:03:27.000 --> 0:03:30.720 that is the big signal for spring and summer. 0:03:30.639 --> 0:03:33.120 And cherries on the side of the road in Tassie 0:03:33.520 --> 0:03:35.480 you get a massive bag for ten bucks and you 0:03:35.520 --> 0:03:39.920 make yourself sick. That's my happy childhood memories right there. 0:03:40.520 --> 0:03:43.600 And that's spring. That's the start of the new season. 0:03:43.600 --> 0:03:45.800 And with that we start hopefully changing our diets a 0:03:45.800 --> 0:03:48.080 little bit. We start eating some of these different foods. 0:03:48.080 --> 0:03:50.240 We move from the winter foods into more of the 0:03:50.240 --> 0:03:52.480 spring and summer foods. So yeah, I've mentioned the berries, 0:03:52.520 --> 0:03:57.400 the stone fruits, but also things like broccoli, colifflower, tomato, 0:03:57.520 --> 0:04:00.480 sweet potatoes. They are all seasonal to an extent. Yeah, 0:04:00.520 --> 0:04:03.560 and when you're eating seasonally, there are three major big wins. 0:04:03.560 --> 0:04:05.320 First of all, they taste better. 0:04:05.560 --> 0:04:05.760 Yep. 0:04:05.920 --> 0:04:10.200 They're better nutritionally. They're cheaper because they have picked at 0:04:10.240 --> 0:04:14.280 the peak of ripeness, and they have less transport and 0:04:14.360 --> 0:04:16.760 less storage that goes with them and joining them all local, 0:04:16.839 --> 0:04:19.560 so they're great for the environment. They're cheaper, they're better 0:04:19.600 --> 0:04:21.680 for your health. It's just wins all around. 0:04:22.080 --> 0:04:24.400 There's no downside. Is that it's really interesting you say 0:04:24.400 --> 0:04:27.560 they're seasonal, because because of the way foods can be 0:04:27.600 --> 0:04:32.240 processed and kept these days, we sort of forget, like 0:04:32.640 --> 0:04:34.359 it's not that you can't get a tomato or sweet 0:04:34.360 --> 0:04:37.040 potato twelve months of the year. You know, they're there 0:04:37.080 --> 0:04:40.920 all year round. So to actually have the knowledge or 0:04:41.040 --> 0:04:43.560 have a little list of yep, they're there all year round, 0:04:43.640 --> 0:04:46.080 but this is the peak season where I should be 0:04:46.360 --> 0:04:50.520 having a higher volume of these foods in my diet, 0:04:50.560 --> 0:04:54.000 I think is actually a really smart little strategy completely right. 0:04:54.080 --> 0:04:57.279 We are living with the most abundant nutritious, healthy food 0:04:57.279 --> 0:04:59.720 supply in the history of humankind. Today, just we can 0:04:59.720 --> 0:05:05.280 get anything we want in the fresh produce department. We 0:05:05.520 --> 0:05:07.000 have the choice it's going to go uber eats or 0:05:07.040 --> 0:05:09.000 you're going to go out of seasoned fruit and vegetable. 0:05:09.040 --> 0:05:11.680 So while we may argue and debate about nutritional merits 0:05:11.680 --> 0:05:15.320 of seasonal versus non seasonal for the healthiest foods, the 0:05:15.320 --> 0:05:17.960 fact is that always available, and research out only this 0:05:18.000 --> 0:05:21.240 week from the CSIRO found that strain adults, only twenty 0:05:21.279 --> 0:05:24.039 percent of us are eating enough vegetables to start with. 0:05:24.080 --> 0:05:26.679 So I don't argue and debate about nutrients of organic 0:05:26.760 --> 0:05:30.520 versus not organic, and seasonal versus not not seasonal. Eat 0:05:30.560 --> 0:05:34.279 more of them that will be doing. Just go seasonal. 0:05:34.320 --> 0:05:34.680 That'll be. 0:05:34.960 --> 0:05:37.840 That's a little ten percent on top. That is the 0:05:37.880 --> 0:05:41.640 source I like that I'd love to get from you, 0:05:41.720 --> 0:05:45.880 being such a food expert. What are your favorite things 0:05:46.000 --> 0:05:48.960 for brecky lunch and dinner. Can you reel off a 0:05:49.000 --> 0:05:51.000 couple of things that you either in it from an 0:05:51.120 --> 0:05:53.480 ingredient standpoint or a whole meal standpoint. 0:05:53.720 --> 0:05:55.560 So for this time of the year, it is it's 0:05:55.560 --> 0:05:57.359 going to get into the berries. If I had to 0:05:57.400 --> 0:06:02.560 choose one fruit that really deserves true superhero status would 0:06:02.560 --> 0:06:05.919 be the berries. They are really awesome. Those different colors 0:06:05.920 --> 0:06:08.520 of the reds and the blues are there because of 0:06:08.560 --> 0:06:11.680 different pigments, different chemicals in their food, which do a 0:06:11.880 --> 0:06:13.520 world of good for us to deal with our heart 0:06:13.520 --> 0:06:16.440 health and our brain health. So really, the berries by 0:06:16.440 --> 0:06:18.159 far some of the best fruits you're commuting. 0:06:18.240 --> 0:06:20.440 And frozen fresh well, the. 0:06:20.400 --> 0:06:23.720 Thing about frozen is that when their food's frozen, we 0:06:23.839 --> 0:06:25.800 lose a small amount of nutrition, but most of it's 0:06:25.839 --> 0:06:29.200 locked in, so it's a convenient option. And being a 0:06:29.240 --> 0:06:32.000 research noted, we know that people that have more frozen 0:06:32.000 --> 0:06:36.440 produce at home eat more fruit and vegetables, so they're 0:06:36.440 --> 0:06:38.880 actually nutrition They are pretty good. Nothing beats what you 0:06:38.920 --> 0:06:42.000 grow in your own garden, but frozen and even canned 0:06:42.080 --> 0:06:44.840 is a pretty good backup option to supplement your diet 0:06:44.880 --> 0:06:45.160 as well. 0:06:45.320 --> 0:06:47.680 So that's actually that's a great stat So that's proven 0:06:47.720 --> 0:06:50.159 out those that eat frozen or put canned in that 0:06:50.200 --> 0:06:53.400 same category actually eat more fruits and vegetables than those 0:06:53.440 --> 0:06:53.919 that don't. 0:06:54.000 --> 0:06:56.479 That's right if you just rely on fresh, which is fantastic, 0:06:56.520 --> 0:06:58.719 but if you have fresh and frozen as a backup 0:06:58.800 --> 0:07:01.480 for convenience. Overall on our re dule, ate more of 0:07:01.520 --> 0:07:03.760 them and that's going to be a big health wind. 0:07:03.880 --> 0:07:05.840 Yeah, I like it. And what about lunches and dinners? 0:07:05.839 --> 0:07:09.640 Do you have any any favorite pretty stable tuna, grains, 0:07:10.240 --> 0:07:14.119 canned tuna, can tuna, yep, yeah, I love can tuna. 0:07:14.280 --> 0:07:18.000 Convenient, quick, easy, simple. But the core principles of what 0:07:18.040 --> 0:07:20.400 a healthy diet is is going to be most mostly plants. 0:07:20.400 --> 0:07:22.440 And if you choose to, you can have some animal 0:07:22.440 --> 0:07:25.320 foods in there, some dairy, some tuna, some red meat, 0:07:25.400 --> 0:07:27.400 some chicken if you're so desire, But if you've got 0:07:27.440 --> 0:07:30.640 the core of mostly plant foods and a variety of foods. 0:07:31.080 --> 0:07:33.200 And the big win about seasonal produce is when you're 0:07:33.200 --> 0:07:36.560 eating seasonally, you're increasing your variety over the course of 0:07:36.560 --> 0:07:40.440 the year, and changing colors and changing seasons means in 0:07:40.560 --> 0:07:43.200 changing nutrition and changing chemicals which are going to be 0:07:43.240 --> 0:07:47.440 good for us overall. So it's way it just looks 0:07:47.480 --> 0:07:49.640 for color. If you're eating more colors in a day 0:07:50.160 --> 0:07:52.000 than you're doing, your health the world of good. So 0:07:52.080 --> 0:07:54.680 long as those colors are not from skipples and m 0:07:54.680 --> 0:07:59.200 and ms coming from the berries and fruits and vegetables 0:07:59.200 --> 0:08:00.920 and so on. That is that's all you need to 0:08:00.920 --> 0:08:02.960 know about nutrition, Just choose on colors. 0:08:03.120 --> 0:08:05.920 And what about nuts, because I'm a nut nut. 0:08:05.880 --> 0:08:08.160 They are all I mean, the nuts for the research 0:08:08.200 --> 0:08:10.680 to do with nuts is pretty fantastic. They're actually good 0:08:10.680 --> 0:08:12.040 for weight management, good. 0:08:13.600 --> 0:08:14.880 Denting, calorie dent. 0:08:15.360 --> 0:08:17.920 Here's the fun fact about nuts. When you're eating them whole, 0:08:18.640 --> 0:08:21.320 because we don't chew them fully, you actually don't, for 0:08:21.360 --> 0:08:22.800 one of a better word, to absorb a lot of 0:08:22.880 --> 0:08:26.720 the fat from them, not fully, so they're not as 0:08:26.840 --> 0:08:28.640 fattening as what we think they are. 0:08:30.600 --> 0:08:30.760 Them. 0:08:30.840 --> 0:08:33.319 And they're great. They're great, probably really good for your heart, 0:08:33.640 --> 0:08:37.440 really good source of healthy fat. So they're great to include, 0:08:37.440 --> 0:08:39.800 and that's why they're in our dietary guidelines. When having 0:08:39.880 --> 0:08:41.640 nuts every day. And if you ask me what's the 0:08:41.640 --> 0:08:45.880 best nut, whatever one you're like, Brazil, cashiw mecademia, Well, nuts, they're. 0:08:45.679 --> 0:08:49.760 All good them all. And they're not seasonal as much. 0:08:49.760 --> 0:08:52.440 Not as nuts as much because they can they keep 0:08:52.520 --> 0:08:53.079 quite a while. 0:08:53.480 --> 0:08:56.640 What about energy, because I feel like we're all exhausted. 0:08:57.120 --> 0:09:02.200 I feel like I don't know. I had to chat 0:09:02.240 --> 0:09:03.880 with a couple of people at work there was a 0:09:03.880 --> 0:09:08.600 bit of post winter fatigue. You know, you're on Instagram. 0:09:08.600 --> 0:09:10.560 It feels like every second person you know is in 0:09:10.600 --> 0:09:12.320 the Greek Islands. It's not really true, but that's what 0:09:12.400 --> 0:09:17.320 Instagram does to you. You're you know, it's been these long, 0:09:17.400 --> 0:09:21.959 short days, and I know spring naturally helps with longer 0:09:22.040 --> 0:09:26.560 days and modern day daylight sunlight. But from a food perspective, 0:09:27.200 --> 0:09:30.560 do you have any little energy hacks that you that 0:09:30.640 --> 0:09:32.680 you like to prescribe to people? 0:09:33.679 --> 0:09:37.440 So probably it's leveraging off I've already spoken about in spring, 0:09:37.480 --> 0:09:39.160 that's when we're starting to see a change in the 0:09:39.200 --> 0:09:41.680 food that's available to us. So making those sort of 0:09:41.760 --> 0:09:44.480 choices in the warman, whether we're more like a bearding 0:09:44.520 --> 0:09:49.880 outdoors yea, and things like snacks and things like that 0:09:49.960 --> 0:09:51.520 work really well for this time of the year. So 0:09:51.520 --> 0:09:54.840 because we're eating outside or doing more things outdoors, it 0:09:54.960 --> 0:09:56.600 changes the sort of food we may take, whether it's 0:09:56.600 --> 0:09:59.240 compared to winter food. So there's no hacks, there's nothing, 0:09:59.320 --> 0:10:02.000 nothing complain, but just be focused a bit more on 0:10:02.240 --> 0:10:04.160 going for some of those food swaps. I've spoken about 0:10:04.240 --> 0:10:06.839 having more berries, Like for breakfast, you may have eggs, 0:10:06.840 --> 0:10:08.640 but putting in some of the seasonal things such as 0:10:08.679 --> 0:10:11.400 spinach and tomatoes with it will taste better, be better 0:10:11.440 --> 0:10:13.480 for you. Yeah, and just having more snacks for the go. 0:10:13.600 --> 0:10:16.240 And we've already mentioned nuts. They are pretty incredible foods 0:10:16.280 --> 0:10:18.840 to be having dried fruit really convenient way to have 0:10:18.920 --> 0:10:21.560 more fruit. All those are just simple things to be doing. 0:10:21.679 --> 0:10:24.040 I think complex, No, and it's not. 0:10:24.440 --> 0:10:27.640 I mean, I know there's no silver bullet here. I 0:10:27.640 --> 0:10:30.800 don't know. I feel like my relationship with food is 0:10:30.840 --> 0:10:33.160 better at this time of year. I don't not enjoy 0:10:33.240 --> 0:10:36.079 my winter foods, but it's a bit more of a grind. 0:10:36.640 --> 0:10:38.880 So something else that happens at this time of year. 0:10:38.920 --> 0:10:40.800 And it might not be the start of spring necessarily, 0:10:40.840 --> 0:10:42.440 it could be sort of any time in spring. And 0:10:42.480 --> 0:10:45.200 I wanted to talk to you about it is detoxes 0:10:46.120 --> 0:10:51.240 because it's either I've got to repent for my winter 0:10:51.320 --> 0:10:56.000 sins or I've got to undo the damage. You know, 0:10:56.000 --> 0:10:57.920 I'm being extreme, but these are the terms I hear 0:10:57.960 --> 0:11:01.440 from people, or it I need to get myself in 0:11:01.480 --> 0:11:04.840 shape for some same things. So what kind of extreme 0:11:05.640 --> 0:11:09.040 ten day, seven day, fourteen day, whatever it is, method 0:11:09.280 --> 0:11:12.600 is going to help me with that? What is your 0:11:12.720 --> 0:11:15.480 take on detoxes, the good, the bad, the ugly. What 0:11:15.520 --> 0:11:16.080 do you think? 0:11:16.480 --> 0:11:19.760 So over my twenty years in the media, detox has 0:11:19.800 --> 0:11:22.040 meaning that one topic I speak about, and it's always 0:11:22.040 --> 0:11:24.520 in January. I don't know why that January maybe could 0:11:24.520 --> 0:11:26.760 help me out year it's going on in January, it's 0:11:26.760 --> 0:11:30.160 always detox. That the flippant approach is you just say, look, 0:11:30.160 --> 0:11:32.160 you know, we don't need a detox. We've got kidneys 0:11:32.320 --> 0:11:35.640 and lungs that do this really well. All the detox 0:11:35.720 --> 0:11:37.640 diet is it's a Marco Force cut out all these 0:11:37.679 --> 0:11:41.000 food team. You're putting less rubbish in in the first place, 0:11:41.080 --> 0:11:43.599 You're not getting rid of more rubbish to start with. 0:11:44.160 --> 0:11:46.080 So it just gets you focused on eedting better. Whether 0:11:46.120 --> 0:11:48.400 it's a one day detox, the five days seven day, 0:11:48.440 --> 0:11:49.800 whether to rejuice fast. 0:11:50.559 --> 0:11:52.719 What about them? What about those ones? What about you 0:11:52.760 --> 0:11:54.720 know some of them are wacky, like some of them 0:11:54.760 --> 0:11:58.360 are pretty extrame lemon and water only for seven days. 0:11:58.480 --> 0:12:01.880 Yeah, you'll lose weight for sure, as. 0:12:01.800 --> 0:12:03.960 Much fun as a car crashing. 0:12:04.000 --> 0:12:07.400 Worse, they're not obviously not sustainable options. It's probably been 0:12:07.440 --> 0:12:09.240 replaced a little bit with in a minute fasting that 0:12:09.360 --> 0:12:13.559 really is hugely on trends, and that's sort of toxing 0:12:13.760 --> 0:12:15.599 quite a bit because it's a different focus. I like 0:12:15.679 --> 0:12:18.040 what I like about the minute fasting, even though the 0:12:18.080 --> 0:12:19.800 oven says it's not better or worse for you for 0:12:20.000 --> 0:12:23.079 weight loss, it's pretty pretty average. In the end, it's 0:12:23.120 --> 0:12:25.120 not about what you eat. It's just when you don't eat, 0:12:25.440 --> 0:12:28.160 and then when you eat well, you just eat healthy structure. 0:12:28.200 --> 0:12:30.679 Do matic about cut out carbs, cut out this cut out. 0:12:30.720 --> 0:12:33.400 That's just extend the periods of time that you donate 0:12:33.440 --> 0:12:35.679 and if it works for you, do it. If it 0:12:35.840 --> 0:12:37.840 doesn't do something else, there's nothing that. 0:12:37.920 --> 0:12:43.520 Spectatul sustainable provided structure. It gives a snack less that 0:12:43.600 --> 0:12:46.040 you might eat a few less calories exactly, Those late 0:12:46.120 --> 0:12:48.839 night snackings and those in danger times are probably cut 0:12:48.920 --> 0:12:51.840 out exactly. It's common sense when you boil it down. 0:12:52.559 --> 0:12:54.200 But it's just beautifully packaged. 0:12:54.280 --> 0:12:57.640 It's mad and I love it because a book about 0:12:57.679 --> 0:13:02.480 detoxing is a very short read. There's no extensive recipe section. 0:13:02.559 --> 0:13:04.559 It's just about different protocols, and in the end, there's 0:13:04.559 --> 0:13:06.640 there's no one right way of doing whatever works for you. 0:13:06.800 --> 0:13:09.880 So I'll be leaning to more intimateute fasting than there's 0:13:09.920 --> 0:13:12.360 the detox is just jump in there and go hard 0:13:12.400 --> 0:13:14.520 on a juice cleans for a couple of days. It 0:13:14.600 --> 0:13:16.959 does very little to educate you about healthy food choices. 0:13:17.040 --> 0:13:19.480 But the only positive thing about a detox it may 0:13:19.559 --> 0:13:22.000 get you focused on making a shift from having a 0:13:22.160 --> 0:13:25.600 pretty crap diet to eating better and that's a good thing. 0:13:25.720 --> 0:13:27.640 But it's not a purge for all of your sins 0:13:27.679 --> 0:13:28.960 over the last one or two years. 0:13:29.440 --> 0:13:33.320 It's a really good point. I share a very similar view. 0:13:34.000 --> 0:13:35.760 I think if it's for a couple of days as 0:13:35.840 --> 0:13:38.560 the catalyst or the kick in the pants that they needed, 0:13:38.920 --> 0:13:42.160 sure do it. Yep. What I have very rarely have 0:13:42.360 --> 0:13:45.160 ever seen is people that do it for a long 0:13:45.280 --> 0:13:48.640 period of time then transition well into good sustainable eating. 0:13:48.840 --> 0:13:49.439 That's the problem. 0:13:49.480 --> 0:13:52.440 It's normally celebrated with seventy two beers and a partner, 0:13:52.720 --> 0:13:55.000 and it's kind of I've just done done every bit 0:13:55.080 --> 0:13:57.200 of good work that you've put yourself through over five 0:13:57.400 --> 0:14:01.400 year days of torture, and it doesn't give them the 0:14:01.520 --> 0:14:07.000 results or at stack up. It's not the answer at all. 0:14:07.520 --> 0:14:09.040 And then you've got the more the expensive ones that 0:14:09.080 --> 0:14:10.800 I've have all sorts of pills and patients and so 0:14:10.920 --> 0:14:12.400 ons to go with it. So I look, if you're 0:14:12.400 --> 0:14:13.920 going to detox to it for one or two days, 0:14:13.960 --> 0:14:16.160 if it makes you concentrating better for the next stage, 0:14:16.240 --> 0:14:18.600 that's great. But I'll be leaning to maybe a short 0:14:18.720 --> 0:14:19.960 fast as a better option. 0:14:20.080 --> 0:14:20.760 Okay, I love that. 0:14:20.920 --> 0:14:22.280 Give that a go. And you know it's more of 0:14:22.320 --> 0:14:24.280 a sustainable thing if it works for you. You know, 0:14:24.440 --> 0:14:26.560 in the end, if it works for you, don't do it. 0:14:26.760 --> 0:14:30.000 Just be a healthier Yeah. I know, it sounds so simple, 0:14:30.040 --> 0:14:35.240 doesn't it. What about budget hacks or money saving hacks, 0:14:35.320 --> 0:14:39.520 because I mean, food has never been more expensive, Inflation 0:14:39.600 --> 0:14:42.160 has never been worse, cost of living in general has 0:14:42.280 --> 0:14:45.600 never been worse, or not not. I mean it probably has, 0:14:45.680 --> 0:14:47.960 but not really in my adult lifetime that I can 0:14:48.040 --> 0:14:52.360 think of. And I get I guess I'm probably right 0:14:52.440 --> 0:14:55.880 in it now and getting more questions about it than 0:14:55.920 --> 0:15:01.280 ever from my community. What are your top tips on 0:15:02.000 --> 0:15:08.680 without compromising taste, without compromising nutrition, How we can help 0:15:08.800 --> 0:15:10.280 the bank balance a little bit. 0:15:10.800 --> 0:15:12.800 The good news is I've covered half of them already. 0:15:13.560 --> 0:15:19.000 Seasonal produce and canned and frozen is perfectly healthy and nutritious, 0:15:19.200 --> 0:15:22.440 and it can be a lot cheaper, and they. 0:15:22.320 --> 0:15:25.720 Do get sort of their nose turned up. It's particularly canned. 0:15:25.920 --> 0:15:29.360 It's a big myth. Yeah, nutrition, it's pretty it's just 0:15:29.440 --> 0:15:30.960 seems that it's not going to be as good as 0:15:31.000 --> 0:15:34.240 fresh fruit food. But what we consider fresh produce has 0:15:34.320 --> 0:15:36.880 been picked somewhere and transported and sat on a showful 0:15:36.880 --> 0:15:38.920 little period of time. Then it makes it to our home, 0:15:39.400 --> 0:15:41.160 sits in the vegetable crisper for a couple of days, 0:15:41.160 --> 0:15:41.680 and then we eat it. 0:15:41.840 --> 0:15:43.160 So we lose some nutrio. 0:15:44.160 --> 0:15:46.520 Yeah, a garden. 0:15:50.080 --> 0:15:50.920 The home run, isn't it? 0:15:51.360 --> 0:15:53.520 So I say, don't fight it. The research is pretty 0:15:53.520 --> 0:15:57.480 clear nutritionally canned and frozen is nutritionally just as almost 0:15:57.480 --> 0:15:59.880 as good as what we consider true fresh produce from 0:16:00.280 --> 0:16:04.000 green gracer that certainly will be cheaper. And the young 0:16:04.360 --> 0:16:08.080 sung heroes for nutrition the world iver and they're incredibly 0:16:08.160 --> 0:16:13.040 unloved foods. They're legames. They are incredible source of protein, carbohydrates, 0:16:13.040 --> 0:16:15.560 Flight of the Middles, so few of them. They are dry, 0:16:15.640 --> 0:16:19.320 and they are tools dirt cheap, absolute dirt cheap. And 0:16:19.480 --> 0:16:21.480 for the bang for the buck you get for nutrition, 0:16:21.920 --> 0:16:25.120 nothing beats legames and for your health benefits they are 0:16:25.200 --> 0:16:28.200 way up. They are a true superfood. And yet if 0:16:28.240 --> 0:16:30.800 I may be boring, even a cannon baked beans, that 0:16:30.960 --> 0:16:31.640 counts as. 0:16:32.520 --> 0:16:35.480 My cheapest best lunch. And I have this if I'm 0:16:35.480 --> 0:16:39.040 working out of my gym. Is one of those microwave 0:16:39.120 --> 0:16:43.400 Besmarti rices, A can of tuna and a mixed a 0:16:43.440 --> 0:16:45.800 little bean mixed in those tiny little tins with a 0:16:45.840 --> 0:16:49.040 little bit about mcvinegar on top. Probably costs two dollars fifty. 0:16:50.160 --> 0:16:53.720 Legams love it? Are they seasonal? Like? Is there a 0:16:53.760 --> 0:16:56.800 better legam in spring or something that we should be 0:16:56.840 --> 0:16:58.920 looking out for. I actually have no idea about legumes. 0:16:59.000 --> 0:17:01.880 Legims would be one of my topics, so please enlightenment. 0:17:02.000 --> 0:17:06.800 Legs, lentils, chickpeas, chi chi, kidney kidney beans. It is 0:17:06.800 --> 0:17:09.760 about about a dozen of them. They are mostly dried 0:17:09.960 --> 0:17:12.560 and they are all around and just get them off 0:17:12.560 --> 0:17:14.520 the shelf, or you can get them canned. So they're 0:17:14.600 --> 0:17:18.440 not really seasonal because they're always available. They store really well. Yeah, 0:17:18.560 --> 0:17:21.400 so that's why they've been supplement and they're the only 0:17:21.480 --> 0:17:25.000 food that appeared twice in the Ditchy guidelines. Are both 0:17:25.040 --> 0:17:27.680 a vegetable and a protein food. There is your fun 0:17:27.760 --> 0:17:28.320 fact for the day. 0:17:28.480 --> 0:17:31.160 I love that. I love that I think with food, 0:17:32.480 --> 0:17:35.880 but probably think too small picture, like we're so hell 0:17:35.960 --> 0:17:40.880 bent on variety in this in each individual day, variety 0:17:40.960 --> 0:17:44.399 in each individual week, which is great in principle, but 0:17:44.480 --> 0:17:46.480 it gets very expensive and a lot to think about. 0:17:46.520 --> 0:17:50.560 It makes your head hurt actually doing variety on a seasonal, 0:17:50.680 --> 0:17:53.920 quarterly basis, And yeah, okay, well across a year, I 0:17:54.040 --> 0:17:58.920 have wonderful variety is actually such a much simpler, better 0:17:58.960 --> 0:17:59.800 way to think of it. 0:18:00.000 --> 0:18:03.120 I'm a mono eater, yeah, because I'm a bit repellient too, 0:18:03.640 --> 0:18:05.440 And okay, it makes life simpler. 0:18:05.280 --> 0:18:07.080 I do, and and then I get guilty, like, oh, 0:18:07.400 --> 0:18:09.240 you know, I've probably had the same lunch three days 0:18:09.280 --> 0:18:11.280 in a row here where it whereas a big deal. 0:18:11.800 --> 0:18:13.920 Then in come spring, I'm going to shake the whole 0:18:13.960 --> 0:18:16.080 thing up. I probably won't need any of those foods 0:18:16.119 --> 0:18:19.480 again for nine months, six months. So actually, I think 0:18:19.520 --> 0:18:22.760 that it's a really powerful thing to share with our 0:18:22.840 --> 0:18:25.160 listeners that don't don't stress if you've had a similar 0:18:26.359 --> 0:18:28.440 type lunch or breakfast for a couple of months in 0:18:28.520 --> 0:18:30.320 a row. Now, now it's spring, let's shake things up 0:18:30.359 --> 0:18:32.760 and do things differently. Yeah, I love that I'm get 0:18:32.840 --> 0:18:33.400 one more question. 0:18:33.520 --> 0:18:33.720 Yep. 0:18:34.080 --> 0:18:37.399 We've spoken a lot about the good anything bad that 0:18:37.480 --> 0:18:38.680 you want to warn people on. 0:18:39.520 --> 0:18:42.000 No, I rarely will talk about anything you do. 0:18:42.320 --> 0:18:45.040 You do, yeah, which which I love. You're very positive. 0:18:45.080 --> 0:18:47.040 I focus more on the positive. If you're eating more 0:18:47.119 --> 0:18:49.440 of what I consider more healthier foods, you're going to 0:18:49.440 --> 0:18:49.960 be eating less. 0:18:49.960 --> 0:18:50.000 So. 0:18:51.480 --> 0:18:53.080 Yeah, when we can eat generic and talk about the 0:18:53.119 --> 0:18:55.359 ultra process foods and foods tine and added salt and 0:18:55.400 --> 0:18:57.119 sugar and so on, that's a given most people know 0:18:57.200 --> 0:19:00.680 about that. It's reinforcing. Here the foods that we know 0:19:00.800 --> 0:19:04.040 are good for us. Ignore all the noise misinformation about 0:19:04.080 --> 0:19:06.800 carbs are bad, grains are bad. Fruit's bad for you 0:19:06.840 --> 0:19:09.119 because it contains too much sugar. That's all right. They 0:19:09.160 --> 0:19:11.600 are all perfectly healthy foods to it. So I focus 0:19:11.680 --> 0:19:14.280 on the positive message of these positive foods, not so 0:19:14.400 --> 0:19:16.399 much on you know, the junk food and all that stuff, 0:19:16.440 --> 0:19:17.560 because we know about them. 0:19:17.400 --> 0:19:20.720 Which is actually quite refreshing, isn't it nice to speak 0:19:20.800 --> 0:19:25.560 to a nutrition expert and it's all about focusing on 0:19:25.640 --> 0:19:27.520 what you're putting in rather than what you're cutting out. 0:19:27.640 --> 0:19:29.639 Yeah, it's more of a positive message that it. 0:19:29.720 --> 0:19:31.440 Is it is, and I think it's a great, a 0:19:31.480 --> 0:19:32.480 great message. 0:19:32.119 --> 0:19:33.399 To finish on fantastic thank you. 0:19:40.560 --> 0:19:43.800 So it's really interesting jetting to Tim because he just 0:19:43.960 --> 0:19:46.920 makes sense. He's really good with common sense. As my 0:19:47.040 --> 0:19:49.680 dad says, common sense is not that common, but it 0:19:49.880 --> 0:19:53.360 is great to I just think cut through all the bs, 0:19:53.760 --> 0:19:57.880