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Speaker 1: Hi, I'm Susie Burrow and I'm lean Ward and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dieticians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food. From the

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Speaker 1: Nutrition Couch. Today, the worst foods you can possibly eat.

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Speaker 2: We discuss ultra.

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Speaker 1: Process foods, what they are, where they slip into our

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Speaker 1: daily diets, and why they are so bad for us.

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Speaker 1: Our client case study is about eating out at Christmas.

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Speaker 1: How can you go to restaurants and cafes a lot

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Speaker 1: more frequently and still avoid the dreaded weight gain. A

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Speaker 1: product segment review, we're talking about Kom Butcher and for

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Speaker 1: our listener question, we're talking dips, specifically, are they actually

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Speaker 1: healthy and which are some of the better choices. But

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Speaker 1: before we get started today, Leanne, I wanted to chat

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Speaker 1: a little bit about one of my client observations. Now,

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Speaker 1: for any of my clients listening, no, I'm not talking

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Speaker 1: about you, or yes, I'm talking about all of you.

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Speaker 1: Something I've really noticed is that I have two clients.

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Speaker 1: So if a client messages me, I have my clients

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Speaker 1: who might message me a food diary or a question

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Speaker 1: about a supermarket product, very proactive. But then I have

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Speaker 1: clients who will message me with things like I'm not

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Speaker 1: sure what I should eat today, or I'm feeling very unmotivated.

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Speaker 1: And when I get those messages, I am looking at

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Speaker 1: it from a psychological perspective, and what that client is

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Speaker 1: even subconsciously doing is that they're putting their weight, stuff

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Speaker 1: or their goals onto me, And so it becomes my

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Speaker 1: problem as opposed to what I like to see with

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Speaker 1: my clients, which is very action focused. So they're already

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Speaker 1: taking the simple steps to move forward with their diet

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Speaker 1: and they're just looking for me for clarification. So I

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Speaker 1: just was thinking today with people listening, if you have

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Speaker 1: a goal of eating better, or you're working with a

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Speaker 1: dietitian or a health professional, I want you to always

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Speaker 1: come back to the question to think what can I

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Speaker 1: actually do to move myself forward? Because sometimes when we

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Speaker 1: enlist the help of a health professionals, it's because we

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Speaker 1: like to feel like we're giving them the problem. We're

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Speaker 1: paying for a session or we're paying for the service,

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Speaker 1: and all of a sudden, we don't have to do anything,

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Speaker 1: we can give it to them. And so what I'm

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Speaker 1: always trying to get my clients to do is remain

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Speaker 1: action focused. What can you do right now that will

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Speaker 1: take you closer to your goal? Not how can I

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Speaker 1: get motivated? What can I do right this minute that's

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Speaker 1: going to mean that I feel more motivated? Can I

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Speaker 1: take some steps? Can I prepare a healthy meal? Can

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Speaker 1: I pack my lunch? So I think as we move

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Speaker 1: into this time of year where we're busy and overwhelmed,

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Speaker 1: and it's very easy to sort of take our eyes

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Speaker 1: off the goal and get a little bit slack with

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Speaker 1: our own to do lists, I want everyone to remain

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Speaker 1: really action focused and constantly thinking about what they can

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Speaker 1: actually do to move towards their goal. Because as a dietitian,

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Speaker 1: or as a psychologist or whatever, the health professional is

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Speaker 1: even a personal trainer to a certain extent, our job

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Speaker 1: is to facilitate and support. It's actually not to do

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Speaker 1: and motivate. And that's a very fine distinction. But I

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Speaker 1: notice the very distinct differences with my clients. And then,

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Speaker 1: for example, I might get a food diary back and

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Speaker 1: it's very very different from the plan I may have written,

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Speaker 1: and they're doing sort of their version of my diet.

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Speaker 1: When the energy and attention would have been better gained

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Speaker 1: if they went back and focused on that plan originally

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Speaker 1: and made sure they were following it before they were

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Speaker 1: getting frustrated that it wasn't working. So, as I said,

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Speaker 1: it's not about any client in particular, it's just a

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Speaker 1: general observation about human behavior change and I think quite

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Speaker 1: interesting when we see those patterns with working with our

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Speaker 1: clients each day and on a daily basisly and as

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Speaker 1: you do, I probably get twenty, maybe thirty text messages,

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Speaker 1: which I really encourage my clients to do for the support,

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Speaker 1: but I can't do it for them, So you've got

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Speaker 1: to remain part of the process. Well how do you

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Speaker 1: find when you're getting texts from your clients?

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Speaker 2: Definitely, Yeah, And I must apologize. I'm a little bit

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Speaker 2: under the weather today, Susie, So I sound a little

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Speaker 2: bit off today, So I apologize to our listeners. But

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Speaker 2: I'm all trying to push through for the potty today.

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Speaker 2: But I agree. I always say to clients when I

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Speaker 2: get that message, oh I'm not that motivated or you know,

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Speaker 2: I'm just not feeling it today. It's not about motivation, honestly,

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Speaker 2: living a healthy love style long term is about discipline. Sure,

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Speaker 2: we have these little bursts of motivation every now and then,

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Speaker 2: but I always say clients, you start a new program,

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Speaker 2: or you work with a new coach, or you know,

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Speaker 2: you start seeing a dietician, that motivation is going to

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Speaker 2: last until for most of us, about three to four weeks.

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Speaker 2: Then we're gonna have another dip in motivation around that

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Speaker 2: week seven eight nine mark, and then another big dip

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Speaker 2: in that motivation after about sort of three months as well.

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Speaker 2: So you can't solely rely on motivation. You have to

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Speaker 2: build a discipline. And so what I say to my

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Speaker 2: clients is what are our top two to three non

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Speaker 2: negotiable goals every single day? Or it might be a

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Speaker 2: weekly non negotiable, such as for a lot of my

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Speaker 2: clients it's meal preper it's meal planning once a week,

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Speaker 2: or the non negotiable is to get three serves of

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Speaker 2: four or five servis of veggies every single day. Or

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Speaker 2: it might be that we're focusing on water as our

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Speaker 2: number one fluid, or the non negotiable is no more

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Speaker 2: than two you know, standard alcoholic drinks for the whole week.

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Speaker 2: Whatever it is, you've got to build in that discipline

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Speaker 2: into your lifestyle and not solely rely on motivation, because

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Speaker 2: the minute motivation wears out, you're on your own most

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Speaker 2: of us anyway, Like we can tap into some of

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Speaker 2: our resources and you know, our support systems, but they're

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Speaker 2: not always going to be there. We have to be

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Speaker 2: able to do this ourselves if we want the results

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Speaker 2: to last long term. So create the discipline, create the

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Speaker 2: non negotiables, particularly for yourself around coming into the silly season.

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Speaker 2: Create tools for non negotiables for yourself on a daily

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Speaker 2: basis or a weekly basis, and make them happen. No

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Speaker 2: excuse to Susie, just get in, get it done, and

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Speaker 2: make it happen.

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Speaker 1: True. I think that's really wise words. And I think

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Speaker 1: sometimes when we drop a few of those clinician based

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Speaker 1: experiences that can be quite insightful to see what we

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Speaker 1: see and how we get people to facilitate and achieve

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Speaker 1: their goals long term.

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Speaker 2: So that's really helpful, all right.

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Speaker 1: So for this week's media chat, we've had a couple

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Speaker 1: of big headlines pop up in the media the past

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Speaker 1: couple of weeks specifically around food process food and it

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Speaker 1: was actually environmental impact, but we pulled it out to

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Speaker 1: Daily Am because we thought it was really worth a

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Speaker 1: good discussion because for many years we have described process

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Speaker 1: foods and then need to avoid process foods, And what

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Speaker 1: we wanted to really tease out was there's actually quite

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Speaker 1: a big difference between process food and what we were call

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Speaker 1: ultra processed food, and ultra processed food is the one

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Speaker 1: specifically associated with a number of long term negative health

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Speaker 1: effects and increased risk of disease states, but it is

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Speaker 1: actually quite different from process food. So we thought we'd

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Speaker 1: tease that out a little bit and have a chat.

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Speaker 1: So most of the food we eat is somewhat processed.

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Speaker 1: So unless you're going to the lake and pulling out

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Speaker 1: a fish yourself and taking his scales off and eating

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Speaker 1: him whole, you're eating processed food. Because even finding tin

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Speaker 1: fish or milk in a bottle, or the meat we

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Speaker 1: buy at the supermarket that's already had the mints prepared,

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Speaker 1: it's all process food. And basically a degree of food

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Speaker 1: processing makes the foods edible and in fit for consumption

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Speaker 1: as they are now. The difference between processed food and

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Speaker 1: then ultra process food is that ultra processed food is

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Speaker 1: defined as a food that has a number of processes

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Speaker 1: as part of manufacture, which might include, but not all, hydrogenation, extrusion,

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Speaker 1: molding processing, and they tend to have a lot of

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Speaker 1: colours flavors added to so the end product is fundamentally

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Speaker 1: different in appearance and taste to the original food. So,

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Speaker 1: as a real life example, if you eat a cheesel, no,

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Speaker 1: no judgment, we all love a cheesel, and the base

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Speaker 1: ingredient is cheese. Let's be honest, there is nothing about

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Speaker 1: the cheesel that looks like cheese. So that's sort of

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Speaker 1: the grossest example I can think of in terms of

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Speaker 1: extreme But the ultra processed foods are ones that they're

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Speaker 1: little to no resemblance to the underlying food and have

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Speaker 1: a number of these manufacturing methods used to fundamentally change

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Speaker 1: the food. And what we know nutritionally is that that

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Speaker 1: tends to strip the food of much of its baseline nutrition.

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Speaker 1: So this is the case where you get a refined

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Speaker 1: breakfast cereal that contains very little whole grain, very little

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Speaker 1: dietary fiber, and then what food manufacturers may do is

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Speaker 1: then add back in vitamins and minerals and even fiber

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Speaker 1: to try and get it to resemble a cereal compared

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Speaker 1: to say, a whole oats which is slightly processed from

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Speaker 1: where you would actually grow, but it's not ultra process

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Speaker 1: It still looks like a oat, tastes like a note

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Speaker 1: it's an oat.

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Speaker 2: So it's ultra.

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Speaker 1: Processed foods, So things like our what I call extruded

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Speaker 1: cheese snacks, so any of those cheese all type corn

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Speaker 1: chips in the supermarket. It's things like biscuits, cakes, chocolates,

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Speaker 1: junk type foods, fast food, and also it may be

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Speaker 1: in the freezer section, things like meat pies. There's not

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Speaker 1: a whole lot of meat in there in many cases,

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Speaker 1: so it's specifically ultra processed food. Soft drink, of course,

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Speaker 1: that is associated with a number of these negative side effects,

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Speaker 1: primarily because of the influx of concentrated sugars, flavors, preservatives,

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Speaker 1: and also refined carbohydrates and what we would describe as

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Speaker 1: bad process fats because in much of these foods that

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Speaker 1: filter through our food supply, when you look on the

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Speaker 1: food label and it says vegetable oil, it will generally

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Speaker 1: be palm oil, which is heavily processed and has a

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Speaker 1: base fat, which is also specifically has a number of

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Speaker 1: negative health consequences associated with consumption.

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Speaker 2: So the issue with those foods is.

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Speaker 1: That not only are we not getting the baseline nutrition

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Speaker 1: that the original ingredients should be giving us, whether it's

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Speaker 1: protein or dietary fiber or vitamins and minerals, but then

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Speaker 1: you're also getting things that the body isn't very good

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Speaker 1: at processing, like the extreme concentrated sugars, the high glycemic index,

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Speaker 1: refined grains, and these process processed vegetable oils, which are

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Speaker 1: right through our food supply, increase our overall balance towards

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Speaker 1: a Mega six process fat and increase inflammatory pathways over time.

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Speaker 1: So it's a very complex reason that ultra processed foods

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Speaker 1: are so bad for us. And in addition, there's a

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Speaker 1: separate environmental argument that these foods also contribute to an

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Speaker 1: increasing greenhouse gases. That was just from a media report

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Speaker 1: that came out over the weekend. But these are the

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Speaker 1: foods that you would probably hear a dietisian eating very

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Speaker 1: very little in their diet. And it's not about a

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Speaker 1: moral or ethical approach to it. It's because the science

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Speaker 1: shows how terribly bad they are. But unfortunately, consumption is

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Speaker 1: increasing in line with manufacturing and busy lifestyles, which means

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Speaker 1: we grab a lot more snack food on the run.

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Speaker 1: It's very very normal for people to be drinking soft drink,

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Speaker 1: to be looking for sweet foods, a lot more processed snacks,

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Speaker 1: and the basic kind of foods we find in supermarkets

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Speaker 1: tend to have that refined, white sugar and vegetable oil base,

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Speaker 1: whether we like it or not. So naturally, when we're

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Speaker 1: grabbing things in the supermarket, unless you're making a concerted

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Speaker 1: effort to avoid those, we will automatically be getting them

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Speaker 1: filtering through the diet. So as a rule of thumbliand

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Speaker 1: I say, the less of these foods the better. Things

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Speaker 1: that I generally would not eat or ever recommend, things

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Speaker 1: like margarine, soft drink, sugary breakfast cereals, sweetened biscuits that

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Speaker 1: you find in the mainstream supermarket, Those extruded kind of

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Speaker 1: flavored cheese snacks are foods that I don't generally buy

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Speaker 1: or recommend. Two minute noodles, chocolate nuts, spreads, because again

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Speaker 1: you look at the ingredient list and the first ingredients

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Speaker 1: are sugar, refine, white flour, and vegetable oil, which is

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Speaker 1: generally palm. So it sort of takes away from this

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Speaker 1: concept of process foods, and we want to be very

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Speaker 1: clear it is the ultra process foods we're concerned with.

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Speaker 1: But as we mentioned a couple of podcasts ago, when

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Speaker 1: it comes to inflammatory pathways and our health and disease

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Speaker 1: risk of things like some types of cancer, type two diabetes,

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Speaker 1: heart disease, it is really consuming as little of these

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Speaker 1: foods as possible to help reduce your risk over time.

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Speaker 2: Definitely, And we're not saying that you can never have

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Speaker 2: these foods. Of course, have a treat. If there's some

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Speaker 2: things that you generally enjoy, that's fine. But I think

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Speaker 2: that we're just sort of we're probably consuming a little

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Speaker 2: bit too much of these and particularly giving a little

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Speaker 2: bit too much to our children as well, aren't we, Susie,

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Speaker 2: Which is I think a little bit of a scary thing,

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Speaker 2: more so for the convenience factor than anything else. I

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Speaker 2: think for a lot of parents.

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Speaker 1: Well, it becomes the default. So if your child starts

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Speaker 1: having sugary cereal and that becomes the one that they're

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Speaker 1: consuming most of all, or you have chocolate nuts spread

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Speaker 1: in the house and then it used to be an

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Speaker 1: occasional treat but now it's on toast every day, or

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Speaker 1: your kids get used to having sort of fruit snacks

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Speaker 1: at school which fall into that ultra process category because

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Speaker 1: say a fruit stick looks very different to an apple

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Speaker 1: or a strawberry. You know, they do filter into the

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Speaker 1: baseline foods and that is a problem. So you know,

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Speaker 1: if I was going probably something I could do more often,

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Speaker 1: or it might be even a fun TV show is

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Speaker 1: if you took a photograph of people's cupboards and fridges,

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Speaker 1: we could very quickly say the foods we wouldn't have

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Speaker 1: in there. And that's sort of a way of saying

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Speaker 1: if they're staple foods in your home and a team

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Speaker 1: part of your grocery shop, they're the ones I'd start

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Speaker 1: to sort of get rid of, versus sort of treat

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Speaker 1: foods where you may be having a special party and

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Speaker 1: want to have a flavored chip that you really enjoy.

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Speaker 1: But a couple of take home tips I think are

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Speaker 1: relevantly And is that starting to look on food labels

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Speaker 1: and not buy foods that contain palm oil and specifically

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Speaker 1: if they don't, it will be labeled. So I have

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Speaker 1: some Italian friends down in Woollongong and they love the

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Speaker 1: Italian biscotti. And what I've noticed is it's still a

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Speaker 1: process biscuit, but it very clearly states on the label

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Speaker 1: no palm oil. So I think we're going to see

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Speaker 1: that more and more with our major food manufacturers that

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Speaker 1: you know, looking and making sure that it's a better

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Speaker 1: type of oil is a good starting point. And you know,

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Speaker 1: if you're going to eat out at a restaurant, you're

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Speaker 1: much better to go to a local Italian where you

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Speaker 1: can sort of know that they're cooking or using extravergin

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Speaker 1: olive oil as they're dressings, as opposed to fast food

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Speaker 1: chains which will always be going generally going for the

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Speaker 1: cheaper option unless I'm otherwise specified, and then you probably

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Speaker 1: are getting that oil. So I do think a conversation

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Speaker 1: and more transparency about the oils that are filtering through

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Speaker 1: will help over time definitely. You know we've spoken about

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Speaker 1: this before. I don't always recommend people shopping in the

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Speaker 1: health food aisle, but you are more likely to find

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Speaker 1: healthier varieties of snack food in that oil. If we

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Speaker 1: think about kids snack food in particular, it tends to

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Speaker 1: be less processed, more whole grains, more natural, less those process.

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Speaker 2: Vegetable oils, less sugars, So I.

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Speaker 1: Think it will shift over time, but in the short term,

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Speaker 1: as a take home message, if you look at the

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Speaker 1: label and it says vegetable oil, it's probably palm, and

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Speaker 1: that's a really good one to step away from.

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Speaker 2: Definitely, And I just want to reiterate for our listeners

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Speaker 2: at home, it's we're not saying you can never have

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Speaker 2: processed foods, because, as Susi said, processed foods are generally

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Speaker 2: foods that you know, are in packets, and some of

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Speaker 2: the things are really healthy, you know, yogurts, nut butters,

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Speaker 2: whole grain crackers. They're not ultra processed foods. They're processed

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Speaker 2: foods because they have some degree of processing to you know,

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Speaker 2: turn them into a yogurt or turn them into a nice,

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Speaker 2: healthy nut butter or something like that. But we're just

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Speaker 2: making that distinction between processed foods which are okay depending

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Speaker 2: on the type. I guess all the ultra process foods,

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Speaker 2: which are the ones that we want to avoid because

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Speaker 2: they are so far removed from the original version. And

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Speaker 2: it's not just yes, of course there's negative health implications

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Speaker 2: because of the ingredients that we're adding, but also for

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Speaker 2: so many of us, the goal is to eat and

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Speaker 2: actually feel full and satisfied. But with ultra processed foods,

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Speaker 2: the degree of satisfaction that you get from the small

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Speaker 2: amount that you eat of them, or sometimes a large

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Speaker 2: amount you eat, is just not there. So the perfect

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Speaker 2: example of how a food can go from a whole

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Speaker 2: food to an ultra processed food is corn is a

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Speaker 2: whole food, a corn tortilla is a processed food, and

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Speaker 2: a corn chip is an ultra process food. And that's

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Speaker 2: the example that I like to give because a corn

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Speaker 2: chip is so far moved from the actual corn kernel,

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Speaker 2: and people say, oh till tea is bad for us,

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Speaker 2: a corn to tea can absolutely be included as part

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Speaker 2: of a healthy diet. Or if you're going to deep

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Speaker 2: fried and fill it with you know, deep fried chicken

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Speaker 2: and slather it and mayo, Okay, that can be not

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Speaker 2: included as part of a healthy lifestyle. So it's really

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Speaker 2: what you're doing with these processed foods, not just the

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Speaker 2: fact that process foods all bad or process foods all good.

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Speaker 2: But we do know the distinction between you know, our

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Speaker 2: whole foods are much better off for us and our

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Speaker 2: ultra process foods, you know, a lot worse for us.

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Speaker 2: And then the processed foods sort of fall somewhere in

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Speaker 2: the middle, but it's really just the degree of processing,

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Speaker 2: the added ingredients, and also that fullness and satisfaction piece

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Speaker 2: that we're really missing from a lot of these ultra

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Speaker 2: process foods. So really just have a look at, you know,

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Speaker 2: the ingredients on the label and think how far removed

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Speaker 2: are they from the original product, and that'll give you

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Speaker 2: a good indication of is this actually a healthier version.

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Speaker 2: And another example for our listeners at home would be

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Speaker 2: something like a bean, like a chickpea or a father bean,

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Speaker 2: wonderful healthy food. If you did something like a roasted

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Speaker 2: father bean snack, which is one of I think we've

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Speaker 2: talked about that also one of our favorite snacks, that

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Speaker 2: would be a processed food because you've sort of roasted,

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Speaker 2: you've added a little bit of oil, you've added a

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Speaker 2: little bit of seasoning. Not too bad, actually a better

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Speaker 2: processed food. But then you've got the ultra process version

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Speaker 2: of that bean, where you'd have something like a bean

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Speaker 2: chip and you know, like they're in the you know,

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Speaker 2: the chip aisle, so they've got slightly more protein, slightly

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Speaker 2: more fiber, but they are still an ultra processed food.

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Speaker 2: I don't care if they're green and they're in a

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Speaker 2: packet labeled organic and gluten free, they're still an ultra

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Speaker 2: processed food. And if you eat a whole bag of them,

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Speaker 2: you know that's upwards of probably six seven eight hundred calories.

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Speaker 2: You've probably got added MSG, and it's just you're not

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Speaker 2: going to get that fullness sel satisfaction piece than if

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Speaker 2: you were eating just a whole roasted, you know, father

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Speaker 2: bean with a little bit of flavoring on it. So really,

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Speaker 2: I think it's just that degree of processing that we

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Speaker 2: need to just be a little bit more mindful of

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Speaker 2: at the end of the day.

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Speaker 1: And something that springs to mind too is if you

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Speaker 1: like sweet food, so you may love cake or you

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Speaker 1: may love biscuits. Now you're always, for that reason, going

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Speaker 1: to be better to seek out a really good quality

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Speaker 1: partisserie that clearly uses butter, or make your own. Then

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Speaker 1: you're going to be to go to the mainstream supermarket

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Speaker 1: and buy cakes and biscuits from there because they're mass produced,

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Speaker 1: and mass produced products usually are based around process vegetable oil,

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Speaker 1: whereas at least if you're going to enjoy a biscuit

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Speaker 1: and you have a homemade one with some butter. It's

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Speaker 1: going to have more mouth feel, it's going to be

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Speaker 1: more satisfying, you're going to know that you've added fat

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Speaker 1: to it and not eat half the packet. So it's

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Speaker 1: that savoring effect of good quality food that differentiates or

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Speaker 1: sort of describes the benefit of making some of those

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Speaker 1: more treats type food, spending a little bit more for

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Speaker 1: better quality, or even making your own, because when we

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Speaker 1: revert to just grabbing it from the supermarket, inevitably it

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Speaker 1: is that really process ultra process or even can contain

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Speaker 1: some trans fats land because unfortunately in Australia we don't

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Speaker 1: label for transfats, which means in some baked products like

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Speaker 1: our pies and our doughnuts and cakes in commercial type bakeries,

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Speaker 1: we'll still be getting some of those particularly nasty trans fats.

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Speaker 1: So by making your own or seeking out bakery items

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Speaker 1: that are better quality, you do avoid that too. And

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Speaker 1: it comes back down to that savoring special occasion food

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Speaker 1: occasionally rather than letting the ultra process stuff slip in

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Speaker 1: every single day.

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Speaker 2: Couldn't agree more. And then moving on Zusie this week

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Speaker 2: into our client case study, it's an important one particularly

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Speaker 2: because a lot of you know, states around Australia and

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Speaker 2: even in some other parts of the world are coming

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Speaker 2: out of lockdown. We're doing a lot more social eating

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Speaker 2: at restaurants and cafes, particularly leading up into the silly season.

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Speaker 2: So we thought we'd give our listeners some tips because

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Speaker 2: we really do have a lot of client questions in

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Speaker 2: our own clinics, Susie about you know, how do I

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Speaker 2: juggle my weight loss goals or how do I control

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Speaker 2: my weight and still eat out at cafes and restaurants.

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Speaker 2: So I think that it really does come down to

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Speaker 2: an overall balance. You know, if you're just eating at

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Speaker 2: once a week with friends, I think that's really you know,

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Speaker 2: it's quite an easy way to sort of slide it in.

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Speaker 2: But I've had a lot of clients Susie, in the

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Speaker 2: last week or two that have said, you know, I've

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Speaker 2: got a friend's birthday, I've got a work event, I've

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Speaker 2: got an early Christmas party, and I've got you know,

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Speaker 2: someone else's celebration, a wedding or a baby shower or

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Speaker 2: something like that. So we're eating at multiple times a week,

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Speaker 2: and I think for a lot of us it's making

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Speaker 2: it really really hard to stay on track. So I'm

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Speaker 2: going to give our listeners at home my couple of

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Speaker 2: tips for my clients. Now, I work with ladies ninety

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Speaker 2: five percent of the time to lose weight, like fat

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Speaker 2: loss is one of their top goals. So my goals

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Speaker 2: are generally perhaps a little bit stricter because they're based

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Speaker 2: on my lady's still staying in a deficit and actually

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Speaker 2: dropping weight at the end of the week. But if

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Speaker 2: you're just aiming to maintain your weight, you know you

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Speaker 2: can be a little bit more lenient, I guess with

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Speaker 2: some of these suggestions. So in terms of alcohol, I

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Speaker 2: always say, like, limit your drinking occasion to just once

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Speaker 2: for the week. If you're eating out three meals for

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Speaker 2: the week, you will not have the energy budget to

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Speaker 2: go and eat out three times at a restaurant or

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Speaker 2: cafe and have even just one glass of wine with that.

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Speaker 2: You simply won't have the energy budget left. Because restaurants

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Speaker 2: and cafes like to add more fats and oils and

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Speaker 2: sauces and dressings and that sort of thing into their food.

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Speaker 2: So even if you think you're ordering, say Zuzie, for example,

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Speaker 2: a healthy chicken salad, a lot of cases in a

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Speaker 2: restaurant that's six seven eight hundred calories, particularly because of

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Speaker 2: all the additional fat serves people add in, Like you

433
00:19:57,880 --> 00:20:00,639
Speaker 2: might get a healthy chicken salad, but it's got better

434
00:20:00,760 --> 00:20:03,600
Speaker 2: and avocado and a tahini based dressing. Then you've got

435
00:20:03,600 --> 00:20:05,920
Speaker 2: pepitas and some flower seeds sprinkled all over the top

436
00:20:05,960 --> 00:20:08,320
Speaker 2: of it. So although it's got healthy ingredients in it,

437
00:20:08,400 --> 00:20:10,560
Speaker 2: the energy density of some of these options in the

438
00:20:10,560 --> 00:20:13,240
Speaker 2: restaurants and cafes are quite high. So I always say

439
00:20:13,280 --> 00:20:15,639
Speaker 2: that make water your number one fluid, or you can

440
00:20:15,680 --> 00:20:18,119
Speaker 2: do something like a diet soft drink or just a

441
00:20:18,160 --> 00:20:20,480
Speaker 2: soda water with a little slice of lime or something

442
00:20:20,560 --> 00:20:22,879
Speaker 2: like that. If your meals are served with chips, a

443
00:20:22,880 --> 00:20:24,880
Speaker 2: lot of you know, wraps and sandwiches and that sort

444
00:20:24,880 --> 00:20:26,880
Speaker 2: of thing burgers that you might get out, I say

445
00:20:26,920 --> 00:20:28,879
Speaker 2: pickle choose, like do you want the burger or do

446
00:20:28,920 --> 00:20:30,880
Speaker 2: you want the chips. It's not about missing out. Of course,

447
00:20:30,920 --> 00:20:32,840
Speaker 2: you can have both of that's your goal. But again,

448
00:20:32,840 --> 00:20:34,800
Speaker 2: if you're eating out multiple times a week, or the

449
00:20:34,800 --> 00:20:36,680
Speaker 2: goal is weight loss, it doesn't mean that you can't

450
00:20:36,720 --> 00:20:39,240
Speaker 2: have the burger, but doing the burger and the chips

451
00:20:39,240 --> 00:20:41,000
Speaker 2: and a glass of wine is called sort of like

452
00:20:41,000 --> 00:20:43,160
Speaker 2: a trip or whammy there. So I always say, pick

453
00:20:43,359 --> 00:20:45,240
Speaker 2: the one thing you really want on the menu. Do

454
00:20:45,320 --> 00:20:47,440
Speaker 2: you want a lovely dessert? Do you want the burger?

455
00:20:47,480 --> 00:20:49,280
Speaker 2: Would you like some fries? You know, can we do

456
00:20:49,520 --> 00:20:51,920
Speaker 2: just a salad with a couple of chippies on the side,

457
00:20:52,000 --> 00:20:54,639
Speaker 2: or can we do a really nice, healthy, you know,

458
00:20:54,680 --> 00:20:56,760
Speaker 2: grilled fish and veggie option so that you can have

459
00:20:56,840 --> 00:20:59,320
Speaker 2: some dessert or something like that. So try and avoid

460
00:20:59,359 --> 00:21:01,160
Speaker 2: the whole all of nothing. When it comes to eating

461
00:21:01,200 --> 00:21:03,879
Speaker 2: out and looking at the menus, most people do not

462
00:21:04,000 --> 00:21:06,600
Speaker 2: have the energy budget or do the amount of energy

463
00:21:06,600 --> 00:21:09,600
Speaker 2: expenditure to need an entree, a main and a dessert.

464
00:21:09,680 --> 00:21:11,879
Speaker 2: But with a lot of these places opening up, I

465
00:21:11,960 --> 00:21:14,240
Speaker 2: just think that so many people are over eating, and

466
00:21:14,240 --> 00:21:16,680
Speaker 2: whether or not we've been conditioned to do that over time,

467
00:21:16,760 --> 00:21:18,560
Speaker 2: or we go to restaurants and we think, oh, well,

468
00:21:18,760 --> 00:21:20,480
Speaker 2: you know, I'm out and about any way I'm going

469
00:21:20,520 --> 00:21:22,679
Speaker 2: to pay for it, I may as well get everything.

470
00:21:22,720 --> 00:21:25,840
Speaker 2: But most adults, particularly those who are trying to lose weight,

471
00:21:25,920 --> 00:21:28,640
Speaker 2: do not need that amount of food. Generally, for most

472
00:21:28,640 --> 00:21:31,359
Speaker 2: of us, one main meal is enough in terms of

473
00:21:31,480 --> 00:21:33,840
Speaker 2: the amount of food our body actually needs. So if

474
00:21:33,880 --> 00:21:35,600
Speaker 2: you would like to sample a little bit of you know,

475
00:21:35,760 --> 00:21:39,320
Speaker 2: Andre's mains and desserts, I would absolutely recommend sharing. And

476
00:21:39,400 --> 00:21:42,280
Speaker 2: for things like passes and Risotto's, I always recommend my

477
00:21:42,280 --> 00:21:45,280
Speaker 2: clients get either an Andre sized portion or they just share,

478
00:21:45,520 --> 00:21:47,640
Speaker 2: like a big pasta with a friend, order a side

479
00:21:47,680 --> 00:21:49,199
Speaker 2: salad and then they can you know, share a bit

480
00:21:49,200 --> 00:21:50,639
Speaker 2: of pasta and salad and then share a bit of

481
00:21:50,680 --> 00:21:53,840
Speaker 2: dessert as well. I think the sharing, particularly in social situations,

482
00:21:53,880 --> 00:21:56,439
Speaker 2: is one of the best tips I get for my ladies, Susie,

483
00:21:56,480 --> 00:21:58,879
Speaker 2: because it really does help. And honestly, the portions and

484
00:21:58,920 --> 00:22:01,560
Speaker 2: a lot of restaurants and cafe particularly in Australia and

485
00:22:01,640 --> 00:22:04,680
Speaker 2: also America, are just far too large for what most

486
00:22:04,720 --> 00:22:06,000
Speaker 2: people are doing activity wise.

487
00:22:06,119 --> 00:22:08,480
Speaker 1: One hundred percent. I would describe it to say that

488
00:22:08,520 --> 00:22:10,639
Speaker 1: when you eat a meal at a restaurant, it's probably

489
00:22:10,720 --> 00:22:14,080
Speaker 1: double the calories of something similar you would prepare at home.

490
00:22:14,160 --> 00:22:16,440
Speaker 1: And the reason for that is it can be portions

491
00:22:16,520 --> 00:22:19,160
Speaker 1: as you described, but it's often the fatty sides, things

492
00:22:19,200 --> 00:22:22,000
Speaker 1: like the fries that are often cooked in vegetable oil.

493
00:22:22,080 --> 00:22:25,880
Speaker 1: That's not as we've discussed ideal. It's the higher carbohydrate load,

494
00:22:26,000 --> 00:22:29,200
Speaker 1: because if you're having pastas or pizzas, or dumplings or

495
00:22:29,640 --> 00:22:31,560
Speaker 1: rice with a food or that kind of it's a

496
00:22:31,600 --> 00:22:34,800
Speaker 1: bulky factor, which at restaurants, you know, it's a cheaper

497
00:22:34,920 --> 00:22:37,000
Speaker 1: ingredient for them to use, so they're always going to

498
00:22:37,000 --> 00:22:39,320
Speaker 1: try and bulk that out. And of course, when you

499
00:22:39,320 --> 00:22:41,479
Speaker 1: go to order the vegetables, it's eight or ten dollars

500
00:22:41,520 --> 00:22:43,680
Speaker 1: a side of beans or broccoli, so it's not even

501
00:22:43,960 --> 00:22:46,280
Speaker 1: always a smart, affordable choice for people to add the

502
00:22:46,359 --> 00:22:50,120
Speaker 1: veggies back in. Unfortunately, we don't necessarily incorporate those into

503
00:22:50,119 --> 00:22:51,879
Speaker 1: the restaurant meal, so you end up with a plate

504
00:22:51,920 --> 00:22:54,760
Speaker 1: that's larger protein serves if you're eating at things like

505
00:22:54,800 --> 00:22:57,679
Speaker 1: the pub, or if it's less at sort of a

506
00:22:57,720 --> 00:23:00,520
Speaker 1: more boutique restaurant, because that's expensive and greened. You're then

507
00:23:00,600 --> 00:23:02,520
Speaker 1: left hungry and more likely to snack on the bread

508
00:23:02,640 --> 00:23:04,840
Speaker 1: or the chips that are served. So keep in mind

509
00:23:04,880 --> 00:23:07,520
Speaker 1: it's kind of two meals. And as such, if you've

510
00:23:07,560 --> 00:23:09,560
Speaker 1: had an indulgent meal where you might have enjoyed a

511
00:23:09,560 --> 00:23:13,159
Speaker 1: beautiful pasta or pizza, a celebratory meal, we're definitely not

512
00:23:13,200 --> 00:23:15,719
Speaker 1: saying don't do that, but I'm saying buffer it and

513
00:23:15,720 --> 00:23:19,400
Speaker 1: perhaps fast until lunchtime or when you're hungry the next day. Fact,

514
00:23:19,400 --> 00:23:21,920
Speaker 1: you're in some extra activity to buffer knowing you're gonna

515
00:23:21,920 --> 00:23:24,680
Speaker 1: have extra calories. Probably my favorite tip is to don't

516
00:23:24,680 --> 00:23:27,760
Speaker 1: go starving, because I think when you arrive starving, you

517
00:23:27,840 --> 00:23:30,399
Speaker 1: just don't make as strong decisions. You're more likely to

518
00:23:30,400 --> 00:23:33,119
Speaker 1: eat more of the bread or over order the carbohydrates.

519
00:23:33,119 --> 00:23:35,400
Speaker 1: Whereas if you've had you know, not eating until eight,

520
00:23:35,440 --> 00:23:37,520
Speaker 1: and at five o'clock you've had some salad or cheese

521
00:23:37,520 --> 00:23:40,520
Speaker 1: and crackers or some veggie sticks, it's taken the edge off.

522
00:23:40,560 --> 00:23:42,479
Speaker 1: You've still got your veggies before you go, and then

523
00:23:42,480 --> 00:23:44,280
Speaker 1: you can go and enjoy it on tre sized server

524
00:23:44,320 --> 00:23:47,480
Speaker 1: of pasta and what you know. My clients will often

525
00:23:47,520 --> 00:23:49,480
Speaker 1: message me and say what should I order off the menu?

526
00:23:49,560 --> 00:23:51,080
Speaker 1: And I say, I don't want you to be thinking

527
00:23:51,119 --> 00:23:54,000
Speaker 1: like that. I want you to order according to what

528
00:23:54,080 --> 00:23:57,000
Speaker 1: you want to eat, because if you don't, you'll binge

529
00:23:57,040 --> 00:23:58,879
Speaker 1: eat something later. So if you really want to have

530
00:23:58,920 --> 00:24:01,520
Speaker 1: a burger and you order the salad, you'll end up

531
00:24:01,520 --> 00:24:03,840
Speaker 1: compensating and eating more rubbish anyway, So you better to

532
00:24:03,920 --> 00:24:06,439
Speaker 1: have the burger, but you probably could do without the

533
00:24:06,480 --> 00:24:08,920
Speaker 1: lid or only eat half and still get as much

534
00:24:08,960 --> 00:24:11,080
Speaker 1: pleasure as if you stuff yourself with the whole thing.

535
00:24:11,240 --> 00:24:14,480
Speaker 1: So really think about what you really feel like, and

536
00:24:14,520 --> 00:24:17,720
Speaker 1: if you love pasta, great have it, but you don't need.

537
00:24:17,520 --> 00:24:18,240
Speaker 2: The large size.

538
00:24:18,280 --> 00:24:21,200
Speaker 1: Have the entrace I serve and then add some extra

539
00:24:21,240 --> 00:24:23,199
Speaker 1: salad or spend the ten dollars on the side to

540
00:24:23,320 --> 00:24:25,800
Speaker 1: bulk it up or share it with someone, because we

541
00:24:25,920 --> 00:24:29,760
Speaker 1: know from psychological research that the most pleasure is in

542
00:24:29,800 --> 00:24:32,320
Speaker 1: the first few mouthfuls. So once you've sort of had

543
00:24:32,359 --> 00:24:34,560
Speaker 1: the taste and the flavor offen, we just keep stuffing

544
00:24:34,600 --> 00:24:36,240
Speaker 1: it in and we don't want it. But one of

545
00:24:36,320 --> 00:24:37,919
Speaker 1: my favorite things to do, leah And is when I

546
00:24:37,960 --> 00:24:40,199
Speaker 1: go to a restaurant, I'll seek out the sort of

547
00:24:40,359 --> 00:24:42,640
Speaker 1: tomato salad or the seafood is on train.

548
00:24:42,680 --> 00:24:43,719
Speaker 2: If I feel like a pasta.

549
00:24:43,800 --> 00:24:46,199
Speaker 1: One of my favorite things is a crab pasta, and

550
00:24:46,240 --> 00:24:49,080
Speaker 1: I'll order it, but after a few mouthfuls, I'm often done,

551
00:24:49,119 --> 00:24:51,119
Speaker 1: particularly if I've got the greens on the side, and

552
00:24:51,119 --> 00:24:52,720
Speaker 1: I'll mix them through and you know what I do.

553
00:24:52,960 --> 00:24:54,480
Speaker 1: I take it home and then I get to enjoy

554
00:24:54,520 --> 00:24:56,359
Speaker 1: it over two meals, so I've still had all the

555
00:24:56,359 --> 00:24:59,240
Speaker 1: pleasure of the pasta. But I'm not a large person.

556
00:24:59,240 --> 00:25:01,440
Speaker 1: I've already had an I've probably had a couple of drinks.

557
00:25:01,480 --> 00:25:04,439
Speaker 1: I don't need that whole plate. I'm quite satisfied. So

558
00:25:04,600 --> 00:25:06,879
Speaker 1: taking it home and then you can always have a

559
00:25:06,920 --> 00:25:09,080
Speaker 1: taste of a dessert. You can have an affagato, you

560
00:25:09,119 --> 00:25:11,359
Speaker 1: can share it with the table. Again, you only often

561
00:25:11,440 --> 00:25:15,359
Speaker 1: need those few spoonfuls to get the pleasure. And on

562
00:25:15,560 --> 00:25:17,679
Speaker 1: the off time where you do completely overeat because it's

563
00:25:17,680 --> 00:25:20,640
Speaker 1: such amazing food and you're just enjoying it all. As

564
00:25:20,640 --> 00:25:22,720
Speaker 1: I said, fast until you're really hungry the next day,

565
00:25:22,720 --> 00:25:24,399
Speaker 1: which may not be until lunchtime, and do a bit

566
00:25:24,400 --> 00:25:26,840
Speaker 1: of an extra walk. So it's not about avoiding the

567
00:25:26,880 --> 00:25:30,320
Speaker 1: tempting food. It's about managing having it, but making sure

568
00:25:30,359 --> 00:25:32,840
Speaker 1: you're actually choosing what you really enjoy and taste it,

569
00:25:32,920 --> 00:25:35,199
Speaker 1: rather than eating according to your head, which is what

570
00:25:35,240 --> 00:25:37,440
Speaker 1: a lot of us do. And that really disconnects from

571
00:25:37,440 --> 00:25:40,600
Speaker 1: our physiology and our actual feelings of fullness and satisfaction.

572
00:25:40,960 --> 00:25:43,040
Speaker 1: And often we're getting back in touch with those when

573
00:25:43,040 --> 00:25:45,040
Speaker 1: we've been eating cognitively for quite some time.

574
00:25:45,119 --> 00:25:47,040
Speaker 2: Yeah, I agree. We're definitely not saying, you know, don't

575
00:25:47,040 --> 00:25:48,439
Speaker 2: do it. Or go out, and you know you have

576
00:25:48,480 --> 00:25:50,240
Speaker 2: to fast all day and starve yourself in order to

577
00:25:50,240 --> 00:25:52,320
Speaker 2: eat out. That's absolutely not what we're saying. But I

578
00:25:52,359 --> 00:25:55,000
Speaker 2: really do think Susie made an important point around just

579
00:25:55,080 --> 00:25:57,639
Speaker 2: mindful eating. I think we get to restaurants, we get

580
00:25:57,640 --> 00:26:00,000
Speaker 2: to cafes, we're excited they haven't been opened for a while.

581
00:26:00,000 --> 00:26:02,040
Speaker 2: We're like, oh my goodness, what a treat, and you're right,

582
00:26:02,080 --> 00:26:05,040
Speaker 2: we stuff ourselves and we leave feeling awful. It's not

583
00:26:05,080 --> 00:26:07,720
Speaker 2: a great feeling when we overeat, so really try to

584
00:26:07,760 --> 00:26:10,359
Speaker 2: tune into your body, slow down, and stop eating when

585
00:26:10,359 --> 00:26:12,560
Speaker 2: you're full. It's okay to push your plate away, it's

586
00:26:12,600 --> 00:26:15,399
Speaker 2: okay to leave one bite or half half a plate

587
00:26:15,640 --> 00:26:17,840
Speaker 2: if you're full, and if you're satisfied. So the goal

588
00:26:17,920 --> 00:26:19,240
Speaker 2: is really to eat, and this is what I say

589
00:26:19,240 --> 00:26:22,080
Speaker 2: to my ladies, until you're eighty percent satisfied, not one

590
00:26:22,160 --> 00:26:24,600
Speaker 2: hundred percent stuffed, because it's just not a nice feeling,

591
00:26:24,640 --> 00:26:26,720
Speaker 2: and most of us are over eating far too much.

592
00:26:26,800 --> 00:26:29,760
Speaker 2: So I think, particularly with just the portion sizes that

593
00:26:29,760 --> 00:26:32,360
Speaker 2: we get in you know, most restaurants and cafes these days,

594
00:26:32,359 --> 00:26:34,440
Speaker 2: as you said, if you're really fine dining, the portion

595
00:26:34,520 --> 00:26:36,720
Speaker 2: sizes can be quite lean where that might be a

596
00:26:36,720 --> 00:26:38,800
Speaker 2: better idea to have, like a yoga or a banana

597
00:26:38,880 --> 00:26:40,760
Speaker 2: or something before you go, so you're not starving and

598
00:26:40,760 --> 00:26:42,840
Speaker 2: eating half the bread basket by the time you get there.

599
00:26:43,040 --> 00:26:46,040
Speaker 2: But I really do think that tuning in and stopping

600
00:26:46,040 --> 00:26:48,680
Speaker 2: eating when you're satisfied and take the rest home with you.

601
00:26:48,680 --> 00:26:50,159
Speaker 2: You know, some places are a bit funny, you know,

602
00:26:50,160 --> 00:26:52,040
Speaker 2: about giving doggie bags all that sort of thing. But

603
00:26:52,280 --> 00:26:53,840
Speaker 2: I think a lot of places are quite good. And

604
00:26:53,880 --> 00:26:55,960
Speaker 2: I'm like you, Susie, I love I love nothing more

605
00:26:56,000 --> 00:26:58,480
Speaker 2: than like a seafood pasta or something like that. So

606
00:26:58,560 --> 00:27:00,800
Speaker 2: that's what I'll order, and either Dave will finish the

607
00:27:00,840 --> 00:27:02,400
Speaker 2: rest of it for me, or I'll take it home

608
00:27:02,440 --> 00:27:04,160
Speaker 2: with me, and then I actually get leftovers for lunch

609
00:27:04,240 --> 00:27:06,320
Speaker 2: the next day, which is perfect. I don't even have

610
00:27:06,320 --> 00:27:06,680
Speaker 2: to cook.

611
00:27:07,000 --> 00:27:10,280
Speaker 1: I have no qualms in taking anything home from the table,

612
00:27:10,320 --> 00:27:12,240
Speaker 1: and I always encourage if I don't want it or

613
00:27:12,240 --> 00:27:13,840
Speaker 1: don't want to eat it, because that's the other thing.

614
00:27:14,080 --> 00:27:15,639
Speaker 1: If you don't want to eat the extras, give it

615
00:27:15,680 --> 00:27:17,440
Speaker 1: to someone else. And often say to my friend, take

616
00:27:17,440 --> 00:27:19,840
Speaker 1: it for your husband, he's working a long hours. I

617
00:27:19,880 --> 00:27:21,639
Speaker 1: won't eat it. Let's not waste it because it's the

618
00:27:21,680 --> 00:27:23,240
Speaker 1: other thing. Why throw it away if you've paid for

619
00:27:23,320 --> 00:27:26,280
Speaker 1: really good quality food. I always have a takeaway and

620
00:27:26,320 --> 00:27:28,600
Speaker 1: if they gave me grief, I'd be like, come on, like,

621
00:27:29,119 --> 00:27:31,399
Speaker 1: you know, I've never been given grief about it. I

622
00:27:31,400 --> 00:27:33,480
Speaker 1: think be confident to take the food home and obviously

623
00:27:33,520 --> 00:27:35,200
Speaker 1: store it correctly so you're not at risk of food

624
00:27:35,200 --> 00:27:38,040
Speaker 1: poisoning and things. But absolutely, you know, it's great quality

625
00:27:38,080 --> 00:27:39,920
Speaker 1: food and it makes a delicious meal the next day,

626
00:27:39,920 --> 00:27:41,960
Speaker 1: and that's really cost effective if you spend a lot too.

627
00:27:42,000 --> 00:27:44,239
Speaker 1: So I would never leave stuff on the table at

628
00:27:44,240 --> 00:27:45,080
Speaker 1: a restaurant, no way.

629
00:27:45,320 --> 00:27:47,359
Speaker 2: And just one last time, I wanted to share Susie

630
00:27:47,400 --> 00:27:49,840
Speaker 2: in terms of like a multiple dish sharing situation. I've

631
00:27:49,840 --> 00:27:51,160
Speaker 2: had a lot of my clients in the last week

632
00:27:51,240 --> 00:27:53,080
Speaker 2: or so that have said to me, Haley, and I'm

633
00:27:53,080 --> 00:27:55,000
Speaker 2: going out. You know, ideally I would choose this off

634
00:27:55,040 --> 00:27:57,159
Speaker 2: the men. However, I know that my friends will want

635
00:27:57,200 --> 00:27:59,439
Speaker 2: to do, you know, multiple share plates and shared dishes.

636
00:28:00,040 --> 00:28:02,520
Speaker 2: I've had a lot of conversations around recently. Susie is

637
00:28:02,640 --> 00:28:05,000
Speaker 2: what I call building that healthy plate. So rather than

638
00:28:05,080 --> 00:28:07,440
Speaker 2: just picking and grazing constantly of things, in the middle

639
00:28:07,480 --> 00:28:09,520
Speaker 2: of the table, like having a few chippies, having a

640
00:28:09,520 --> 00:28:11,680
Speaker 2: few dumplings, having a piece of pork belly, having a

641
00:28:11,720 --> 00:28:13,280
Speaker 2: piece of this and that and that, and then you

642
00:28:13,359 --> 00:28:14,600
Speaker 2: kind of get to the end and you're like, I

643
00:28:14,600 --> 00:28:17,000
Speaker 2: don't even know what I had put all the food

644
00:28:17,040 --> 00:28:19,320
Speaker 2: on your plate first, and some people feel a little

645
00:28:19,320 --> 00:28:21,639
Speaker 2: bit uncomfortable doing that, Like I'm very much the one

646
00:28:21,760 --> 00:28:24,119
Speaker 2: in my social group of friends that will take the

647
00:28:24,240 --> 00:28:26,480
Speaker 2: most in the first serving, but I'll never go back.

648
00:28:26,520 --> 00:28:28,760
Speaker 2: I sort of build my own healthy plate first, whereas

649
00:28:28,800 --> 00:28:31,080
Speaker 2: people will just take a little of this dish and

650
00:28:31,080 --> 00:28:33,000
Speaker 2: a little of this dish and a little of this dish,

651
00:28:33,119 --> 00:28:36,000
Speaker 2: but they're eating way longer than after I've finished. You know,

652
00:28:36,080 --> 00:28:38,120
Speaker 2: I've finished. So I take my one plate, I get

653
00:28:38,280 --> 00:28:39,960
Speaker 2: you know, my veggies on, I get some protein on,

654
00:28:40,040 --> 00:28:42,480
Speaker 2: I get some carbs on, and I'm done. Versus, a

655
00:28:42,480 --> 00:28:44,320
Speaker 2: lot of people will just just pick off all of

656
00:28:44,360 --> 00:28:46,680
Speaker 2: the plates and they just keep picking, picking, picking, picking,

657
00:28:46,840 --> 00:28:48,600
Speaker 2: and then afterwards they're like, oh my god, I feel

658
00:28:48,600 --> 00:28:50,560
Speaker 2: so sick, I feel so full, Whereas I'm like, I

659
00:28:50,600 --> 00:28:53,320
Speaker 2: feel quite satisfied. I feel quite good. So I'd encourage

660
00:28:53,320 --> 00:28:55,600
Speaker 2: you to form a complete meal you know, get your

661
00:28:55,640 --> 00:28:57,760
Speaker 2: protein on your plate, get some veggies on they get

662
00:28:57,880 --> 00:29:00,000
Speaker 2: you know, some carbohydraene on that plate, so you can

663
00:29:00,120 --> 00:29:03,480
Speaker 2: balance that plate a lot easier versus just continuously picking

664
00:29:03,480 --> 00:29:05,600
Speaker 2: off everything in the middle of the table, because it

665
00:29:05,680 --> 00:29:07,720
Speaker 2: makes it really hard to actually know what you've had,

666
00:29:08,080 --> 00:29:10,280
Speaker 2: and it makes it also harder. I find for my

667
00:29:10,360 --> 00:29:13,320
Speaker 2: brain to recognize when I'm feeling full and satisfied versus

668
00:29:13,360 --> 00:29:16,080
Speaker 2: if I'm just constantly picking and grazing, it catches up

669
00:29:16,120 --> 00:29:18,360
Speaker 2: with me a lot lot later, Susie, if that makes sense.

670
00:29:18,400 --> 00:29:20,480
Speaker 2: So I hit that feeling of oh, I've had too much,

671
00:29:21,040 --> 00:29:23,440
Speaker 2: which isn't a great feeling. As I've said, I hit

672
00:29:23,480 --> 00:29:26,000
Speaker 2: that feeling later than if I build my own plate,

673
00:29:26,040 --> 00:29:28,000
Speaker 2: because my brain can sort of recognize, oh, I've had

674
00:29:28,040 --> 00:29:30,760
Speaker 2: a complete meal, I've had enough. So I always encourage

675
00:29:30,760 --> 00:29:33,320
Speaker 2: my clients to build their own plate versus just picking

676
00:29:33,320 --> 00:29:35,080
Speaker 2: off things in the middle of the table. And if

677
00:29:35,120 --> 00:29:36,920
Speaker 2: your friends are going, oh, let's order you know, the

678
00:29:36,920 --> 00:29:38,560
Speaker 2: side of fries or the potato and the bread, and

679
00:29:38,600 --> 00:29:40,960
Speaker 2: then here's the protein dishes, make sure when it gets

680
00:29:41,000 --> 00:29:42,720
Speaker 2: to you and they go, what do you want? Add

681
00:29:42,760 --> 00:29:44,920
Speaker 2: the veggies and add the salads. As as sushi's that

682
00:29:44,960 --> 00:29:47,440
Speaker 2: we don't like spending eight or ten dollars on the

683
00:29:47,440 --> 00:29:49,800
Speaker 2: beans or the broccoli, but it is a really important

684
00:29:49,800 --> 00:29:52,640
Speaker 2: component of that meal, just to provide that little bit

685
00:29:52,640 --> 00:29:54,680
Speaker 2: of bulk and that little bit of fiber. So whenever

686
00:29:54,680 --> 00:29:56,360
Speaker 2: it comes to my turn to ordering, you know, everyone

687
00:29:56,400 --> 00:29:58,240
Speaker 2: else is taking care of the proteins and the carbs

688
00:29:58,280 --> 00:30:00,240
Speaker 2: and the yummie stuff. I'm always the one that like,

689
00:30:00,280 --> 00:30:02,160
Speaker 2: can we get you know, two serves of the salad

690
00:30:02,160 --> 00:30:03,640
Speaker 2: And my friends are like, oh no, we don't need it.

691
00:30:03,680 --> 00:30:05,880
Speaker 2: But guess what, if you order it, it will get eaten.

692
00:30:06,000 --> 00:30:07,600
Speaker 2: So I'm always like, well, I'll eat it, or I'll

693
00:30:07,600 --> 00:30:09,640
Speaker 2: pay for it, like I don't mind, but I would

694
00:30:09,680 --> 00:30:11,280
Speaker 2: like two serves with the broccoli or a serve of

695
00:30:11,280 --> 00:30:13,640
Speaker 2: the mushrooms and an extra side salad. So I'm always

696
00:30:13,640 --> 00:30:16,080
Speaker 2: the one adding the bulk to the table. And guess what, Susie,

697
00:30:16,120 --> 00:30:18,640
Speaker 2: it always gets eaten. So even though people go, oh, no,

698
00:30:18,680 --> 00:30:20,400
Speaker 2: we'll just I We'll just have one of the salads,

699
00:30:20,400 --> 00:30:22,040
Speaker 2: I'm always like, no, no, we'll have two or three

700
00:30:22,040 --> 00:30:23,720
Speaker 2: of them. I'm like, if you're gonna order four plates

701
00:30:23,720 --> 00:30:26,600
Speaker 2: of dumplings, I'm gonna order three plates of salad to

702
00:30:26,680 --> 00:30:27,400
Speaker 2: balance it out a bit.

703
00:30:27,440 --> 00:30:29,640
Speaker 1: Now, I think that's fair enough, and we'll share something

704
00:30:29,720 --> 00:30:31,720
Speaker 1: that comes through if you go to a dietitian's conference.

705
00:30:31,720 --> 00:30:34,680
Speaker 1: It's the funniest thing because dietitians are generally foodies. They

706
00:30:34,760 --> 00:30:37,440
Speaker 1: generally love to eat, and the salad and the vegetables

707
00:30:37,480 --> 00:30:39,800
Speaker 1: on any of the smagas boards always disappears first, So

708
00:30:39,880 --> 00:30:42,600
Speaker 1: that just gives him insight into how dietitians actually eat.

709
00:30:42,960 --> 00:30:44,920
Speaker 1: And I would agree with you it's about the bulking up,

710
00:30:44,960 --> 00:30:47,640
Speaker 1: which me personally, if I'm going out to dinner and

711
00:30:47,640 --> 00:30:50,320
Speaker 1: it's not until seven or eight, I'll always eat on

712
00:30:50,360 --> 00:30:53,080
Speaker 1: the way. It sounds a bit dodgy, a red capsicum

713
00:30:53,120 --> 00:30:55,160
Speaker 1: in a cucumber. I've done it for years because then

714
00:30:55,200 --> 00:30:56,720
Speaker 1: I know I've at least had some of my veggies

715
00:30:56,760 --> 00:30:58,240
Speaker 1: for the night, and then you know, I don't have

716
00:30:58,280 --> 00:31:00,640
Speaker 1: to worry as much, So you know, it is interesting

717
00:31:00,680 --> 00:31:03,000
Speaker 1: what we focus on is sort of the dominant thing,

718
00:31:03,200 --> 00:31:05,520
Speaker 1: and as you describe, we naturally tend to focus on

719
00:31:05,560 --> 00:31:08,840
Speaker 1: those low calorie bulk factor with meals, and I agree.

720
00:31:08,840 --> 00:31:10,880
Speaker 1: Even when I'm having a pasta, I'll cut the beans

721
00:31:11,240 --> 00:31:13,640
Speaker 1: or the spinach into it. So it becomes a more

722
00:31:13,680 --> 00:31:16,600
Speaker 1: balanced meal. So that's a really easy trick, and it

723
00:31:16,640 --> 00:31:18,760
Speaker 1: makes the food taste good because let's be honest, they

724
00:31:19,000 --> 00:31:21,000
Speaker 1: make those veggies taste great with tons of oil or

725
00:31:21,080 --> 00:31:23,520
Speaker 1: butter at the restaurant. But it does mean that you

726
00:31:23,560 --> 00:31:25,440
Speaker 1: eat more of them. So I've always said, I don't

727
00:31:25,480 --> 00:31:26,960
Speaker 1: care how you eat the vegetables as long as you

728
00:31:27,000 --> 00:31:29,400
Speaker 1: eat them. So if you need extra salt and oil,

729
00:31:29,440 --> 00:31:31,840
Speaker 1: go for it, because ultimately the benefits will outweigh any

730
00:31:31,880 --> 00:31:35,040
Speaker 1: of the negatives. All right, So moving on to our

731
00:31:35,080 --> 00:31:37,040
Speaker 1: product of the week, I think one that will be

732
00:31:37,240 --> 00:31:39,440
Speaker 1: of interest to our listeners because we've had it come

733
00:31:39,520 --> 00:31:42,680
Speaker 1: through on our Instagram, the Nutrition Couch podcast a lot

734
00:31:43,040 --> 00:31:45,720
Speaker 1: which is kom Butcher, which is of course a fermented

735
00:31:46,120 --> 00:31:48,320
Speaker 1: tea drink, and so we thought it was time to

736
00:31:48,360 --> 00:31:50,640
Speaker 1: perhaps review one of these. There's a lot of them

737
00:31:50,680 --> 00:31:53,160
Speaker 1: in supermarket and we're going to have a look at

738
00:31:53,160 --> 00:31:56,160
Speaker 1: the remedy organic kom Butcher, at the nutritionals of it.

739
00:31:56,880 --> 00:31:59,560
Speaker 1: So they're generally found in the cold section. They retail

740
00:31:59,640 --> 00:32:01,880
Speaker 1: not inx expensive. It's sort of four even five dollars

741
00:32:02,000 --> 00:32:06,000
Speaker 1: for the bottle. This one is available all major supermarkets

742
00:32:06,080 --> 00:32:09,440
Speaker 1: and the ingredients are certified organic rawk and butcher, which

743
00:32:09,520 --> 00:32:11,160
Speaker 1: is made with the culture, which is where we get

744
00:32:11,200 --> 00:32:14,280
Speaker 1: those good bugs from the black tea natural sweetness. This

745
00:32:14,360 --> 00:32:19,000
Speaker 1: one's using erythritol and some steviold glucocides, some natural flavor,

746
00:32:19,080 --> 00:32:21,640
Speaker 1: natural passion fruit, natural lemon glass. So a very clean

747
00:32:21,720 --> 00:32:25,040
Speaker 1: list comes in per two to fifty mil bottle, ten calories,

748
00:32:25,080 --> 00:32:28,400
Speaker 1: forty four killo jeels, less someone grammar protein fat. There's

749
00:32:28,440 --> 00:32:31,040
Speaker 1: a little bit of carbohydrate, only four point three grams.

750
00:32:31,080 --> 00:32:33,360
Speaker 1: No sugars, which is of interest because you can find

751
00:32:33,360 --> 00:32:35,760
Speaker 1: and Butcher's can be quite sweet and sugary, even though

752
00:32:35,760 --> 00:32:38,920
Speaker 1: you would describe them as being quite healthy nallyan if

753
00:32:38,960 --> 00:32:40,760
Speaker 1: someone comes to me and they want to drink and butcher,

754
00:32:40,800 --> 00:32:42,960
Speaker 1: I'm very happy for them to do so, particularly if

755
00:32:43,000 --> 00:32:47,560
Speaker 1: they are looking for an alternative to water. Now, I

756
00:32:47,600 --> 00:32:49,360
Speaker 1: think the thing to be mindful of is when we're

757
00:32:49,400 --> 00:32:53,000
Speaker 1: talking about gut health, you know, and isolating individual foods,

758
00:32:53,040 --> 00:32:55,600
Speaker 1: I'm sort of reluctant to say this is going to

759
00:32:55,640 --> 00:32:57,719
Speaker 1: have a massive benefit for your gut health, because what

760
00:32:57,760 --> 00:32:59,920
Speaker 1: we know is it doesn't come down to individual foods

761
00:33:00,240 --> 00:33:02,880
Speaker 1: and the bugs that they may introduce when it comes

762
00:33:02,920 --> 00:33:05,160
Speaker 1: to gut health. It's our overall profile of intake and

763
00:33:05,240 --> 00:33:07,800
Speaker 1: having a wide variety of plant foods or thirty per week.

764
00:33:08,200 --> 00:33:10,280
Speaker 1: But certainly there's no harm in one of these drinks,

765
00:33:10,320 --> 00:33:13,440
Speaker 1: particularly the low sugar varieties, and perhaps there is a

766
00:33:13,440 --> 00:33:16,960
Speaker 1: potential benefit by providing some live cultures to the digestive tract.

767
00:33:17,240 --> 00:33:19,600
Speaker 1: So it's not something I routinely prescribe, but I certainly

768
00:33:19,640 --> 00:33:21,840
Speaker 1: have no issue with it. I personally am not a

769
00:33:21,880 --> 00:33:23,840
Speaker 1: massive fan. I don't tend to drink them, but I

770
00:33:23,880 --> 00:33:26,520
Speaker 1: don't drink any flavor drinks so apart from coffee, so

771
00:33:26,600 --> 00:33:30,840
Speaker 1: that's you know, all vodka. So that's not saying anything

772
00:33:30,840 --> 00:33:33,520
Speaker 1: other than my personal preference with flavor. My husband loves them.

773
00:33:34,000 --> 00:33:35,560
Speaker 1: We have a whole lot in the house, and I

774
00:33:35,560 --> 00:33:37,880
Speaker 1: think coming into summer they're a viable option, but I

775
00:33:37,880 --> 00:33:40,840
Speaker 1: would opt for the lower sugar free sugar free varieties

776
00:33:40,840 --> 00:33:43,320
Speaker 1: that use a natural sweetener as my recommendation.

777
00:33:43,840 --> 00:33:46,040
Speaker 2: I agree. I actually really like kambood. I definitely do

778
00:33:46,160 --> 00:33:48,480
Speaker 2: drink it, probably I don't know, once or twice a month,

779
00:33:48,520 --> 00:33:51,240
Speaker 2: not while pregnant, though it's not recommended in pregnancy because

780
00:33:51,280 --> 00:33:53,520
Speaker 2: of that live the live bacteria that they do add

781
00:33:53,520 --> 00:33:55,640
Speaker 2: and just that just how they start sort of with

782
00:33:55,720 --> 00:33:57,520
Speaker 2: the culture. I think as well, it's just not recommended

783
00:33:57,560 --> 00:33:59,479
Speaker 2: in pregnancy. So I haven't been drinking it lately, Susie,

784
00:33:59,480 --> 00:34:01,680
Speaker 2: but a fan of kombucha, and I do have a

785
00:34:01,680 --> 00:34:03,880
Speaker 2: lot of my clients that have it as well, particularly again,

786
00:34:03,920 --> 00:34:05,800
Speaker 2: if you're out at a cafe and everyone's having a drink.

787
00:34:05,840 --> 00:34:08,040
Speaker 2: And as I said in the previous one, with all

788
00:34:08,040 --> 00:34:10,439
Speaker 2: the social eating, if you're eating a multiple times a week,

789
00:34:10,719 --> 00:34:12,360
Speaker 2: most of us don't have the energy budget to be

790
00:34:12,440 --> 00:34:14,600
Speaker 2: drinking at all of those eating occasions as well. So

791
00:34:14,640 --> 00:34:16,640
Speaker 2: I normally say to client's like, if you've got a

792
00:34:16,719 --> 00:34:18,560
Speaker 2: lunch on a Friday, and then a dinner on a Friday,

793
00:34:18,560 --> 00:34:20,000
Speaker 2: and a lunch on a Saturday and a dinner on

794
00:34:20,040 --> 00:34:22,400
Speaker 2: a Sunday, pick just one of those occasions to have

795
00:34:22,440 --> 00:34:24,799
Speaker 2: an alcoholic drink, and then the other occasions we can

796
00:34:24,880 --> 00:34:26,799
Speaker 2: just either have water, we can have a soda water

797
00:34:26,880 --> 00:34:28,440
Speaker 2: with lime, or we can have you know, a low

798
00:34:28,520 --> 00:34:31,240
Speaker 2: sugar kombuchrim I think a lot of restaurants and cafes

799
00:34:31,239 --> 00:34:33,400
Speaker 2: are stocking kombucha lately as well, which I think is

800
00:34:33,440 --> 00:34:35,560
Speaker 2: really nice. But I think that you made an important point,

801
00:34:35,560 --> 00:34:38,279
Speaker 2: Suzie that from a gut healths perspective, it's really not

802
00:34:38,320 --> 00:34:40,600
Speaker 2: going to contribute a whole lot. Sure, it's not going

803
00:34:40,640 --> 00:34:42,279
Speaker 2: to do us any harm, but if this is the

804
00:34:42,280 --> 00:34:44,320
Speaker 2: one thing you're doing to improve your gut health, you

805
00:34:44,440 --> 00:34:47,279
Speaker 2: probably want to factor in some other things, you know,

806
00:34:47,360 --> 00:34:49,719
Speaker 2: like the diversity of plants in your diet and up

807
00:34:49,800 --> 00:34:51,479
Speaker 2: in the amount of fiber in your diet, that sort

808
00:34:51,480 --> 00:34:53,080
Speaker 2: of thing. It's not going to harm us at all,

809
00:34:53,160 --> 00:34:55,120
Speaker 2: but probably not going to give us too much bang

810
00:34:55,120 --> 00:34:57,240
Speaker 2: for our buck when it comes from a gut health perspective.

811
00:34:57,280 --> 00:34:59,160
Speaker 2: But I agree most of the brands on the market

812
00:34:59,239 --> 00:35:01,160
Speaker 2: are pretty good. But I'm like you, Susie, I'd be

813
00:35:01,200 --> 00:35:04,080
Speaker 2: wanting one with a natural based sweetener, and also one

814
00:35:04,120 --> 00:35:06,520
Speaker 2: with a lower sugar content as well. But some of

815
00:35:06,520 --> 00:35:09,560
Speaker 2: that sugar is used within the fermentation process as well,

816
00:35:09,680 --> 00:35:11,600
Speaker 2: So a little bit of sugar in kombucha is actually

817
00:35:11,640 --> 00:35:13,360
Speaker 2: not a bad thing, But we just don't want it

818
00:35:13,400 --> 00:35:15,440
Speaker 2: obviously to be too high and be really looking for

819
00:35:15,480 --> 00:35:17,319
Speaker 2: something sort of I think under that sort of five

820
00:35:17,360 --> 00:35:19,120
Speaker 2: grams all less per served.

821
00:35:18,880 --> 00:35:20,120
Speaker 1: True, And I'm just having a look at what they

822
00:35:20,160 --> 00:35:22,480
Speaker 1: retail and I know obviously it's probably you can buy

823
00:35:22,480 --> 00:35:24,759
Speaker 1: them direct from the manufacturers and they come in. But

824
00:35:24,800 --> 00:35:27,880
Speaker 1: I'm just looking how much they are per bottle, because

825
00:35:27,880 --> 00:35:29,640
Speaker 1: I think that's the other thing when you're buying these drinks.

826
00:35:29,640 --> 00:35:32,200
Speaker 1: They're not inexpensive, are they. No, you can buy the

827
00:35:32,320 --> 00:35:34,759
Speaker 1: larger volumes just looking for a price. I know, when

828
00:35:34,800 --> 00:35:36,319
Speaker 1: you get your sandwich at lunch time, they can be

829
00:35:36,360 --> 00:35:37,280
Speaker 1: four or five dollars.

830
00:35:37,320 --> 00:35:39,080
Speaker 2: I normally buy the little cans which you're in a

831
00:35:39,080 --> 00:35:41,200
Speaker 2: little full pack, and that I'll take obviously if I'm

832
00:35:41,200 --> 00:35:43,080
Speaker 2: not pregnant, you know, last year, I will take that

833
00:35:43,120 --> 00:35:44,640
Speaker 2: to a party with me if I wasn't drinking, or

834
00:35:44,640 --> 00:35:46,319
Speaker 2: take a little four pack with me, and that would

835
00:35:46,480 --> 00:35:47,879
Speaker 2: sort of be my drink of choice if I wasn't

836
00:35:47,920 --> 00:35:49,879
Speaker 2: having an alcohol or something. And I know the four

837
00:35:49,920 --> 00:35:53,040
Speaker 2: packs are generally around between sort of six to eight dollars,

838
00:35:53,040 --> 00:35:55,040
Speaker 2: so they're sort of around maybe one fifty two dollars

839
00:35:55,120 --> 00:35:57,560
Speaker 2: a less small can, so they are, you know, quite

840
00:35:57,600 --> 00:36:00,760
Speaker 2: affordable for a lot of people compared to something like alcohol.

841
00:36:00,960 --> 00:36:02,400
Speaker 2: But if you are buying them in sort of a

842
00:36:02,440 --> 00:36:04,879
Speaker 2: cafe or a restaurant, they are sort of I guess

843
00:36:04,920 --> 00:36:07,080
Speaker 2: around that five or six dollars for the small can

844
00:36:07,320 --> 00:36:09,800
Speaker 2: proper can versus if you're buying them in the supermarket,

845
00:36:09,840 --> 00:36:11,640
Speaker 2: it's a lot more of an affordable option. So I

846
00:36:11,680 --> 00:36:14,280
Speaker 2: generally say to my clients, look at when they're on sale,

847
00:36:14,560 --> 00:36:16,120
Speaker 2: buy a couple of packs when they're on sale, and

848
00:36:16,160 --> 00:36:18,640
Speaker 2: take that with you too the barbecue, you know, the

849
00:36:18,680 --> 00:36:21,480
Speaker 2: backyard barbecue or the party that you're going to or

850
00:36:21,480 --> 00:36:22,160
Speaker 2: something like that.

851
00:36:22,239 --> 00:36:25,239
Speaker 1: And that just reminds me there are some alcoholic coo butchers.

852
00:36:26,040 --> 00:36:29,680
Speaker 1: I went recently to the supermarket to look at alcohol

853
00:36:29,719 --> 00:36:32,120
Speaker 1: for something for my Instagram, and I actually was a

854
00:36:32,160 --> 00:36:35,200
Speaker 1: bit shocked how many flavored varieties of alcohol had emerged

855
00:36:35,239 --> 00:36:37,040
Speaker 1: in the past twelve months, you know, flavored waters, and

856
00:36:37,080 --> 00:36:40,000
Speaker 1: there's certainly some alcoholic and butchers there. What I would say,

857
00:36:40,040 --> 00:36:41,399
Speaker 1: and you can correct me if I'm wrong, because you'll

858
00:36:41,400 --> 00:36:43,520
Speaker 1: be more across this than I am, But I would

859
00:36:43,880 --> 00:36:46,520
Speaker 1: be thinking that the benefit of alcoholic kan butcher would

860
00:36:46,560 --> 00:36:48,759
Speaker 1: be negated by the alcohol. Would that be a fair call?

861
00:36:48,920 --> 00:36:50,319
Speaker 2: I would think so as well. I think it's more.

862
00:36:50,320 --> 00:36:52,600
Speaker 2: I think it's more an alcoholic kombucha would be more

863
00:36:52,600 --> 00:36:54,479
Speaker 2: of a health halo. You think you're having a better

864
00:36:54,520 --> 00:36:56,400
Speaker 2: option by drinking, you know something that's good for your

865
00:36:56,400 --> 00:36:58,560
Speaker 2: gut health with the alcohol, but we know alcohol is

866
00:36:58,680 --> 00:37:01,200
Speaker 2: not great for a gut health, so I agree. I

867
00:37:01,200 --> 00:37:02,600
Speaker 2: think that's probably a whole halo.

868
00:37:03,280 --> 00:37:05,360
Speaker 1: So maybe skip the alcoholic and butcher and go for

869
00:37:05,400 --> 00:37:07,880
Speaker 1: the real thing. If you're craving a drink over.

870
00:37:07,719 --> 00:37:09,600
Speaker 2: Summer, definitely, if you want to drink, have a drink.

871
00:37:09,600 --> 00:37:11,520
Speaker 2: If you want kombucha hab kombucha, I don't think there's

872
00:37:11,600 --> 00:37:14,000
Speaker 2: much space to sort of mix them, you know, between.

873
00:37:14,040 --> 00:37:16,319
Speaker 2: I really do think kmbuchu is marketed at people who

874
00:37:16,400 --> 00:37:18,799
Speaker 2: don't want an alcoholic drink, so I think that they're

875
00:37:18,800 --> 00:37:22,160
Speaker 2: in the perfect position. There sands pregnant ladies unfortunately, but

876
00:37:22,440 --> 00:37:24,719
Speaker 2: I do think that, yeah, once we start combining that,

877
00:37:24,760 --> 00:37:27,240
Speaker 2: it's more probably people are just looking for a sweet

878
00:37:27,320 --> 00:37:30,319
Speaker 2: tasting alcohol which they think is healthier and potentially, you know,

879
00:37:30,360 --> 00:37:32,759
Speaker 2: it's probably got a lot less sugar than like one

880
00:37:32,760 --> 00:37:36,120
Speaker 2: of those horrible bodka cruises or something like that, but

881
00:37:36,239 --> 00:37:38,040
Speaker 2: you know, probably a better option than that. But really

882
00:37:38,040 --> 00:37:40,200
Speaker 2: you're not going to get money health benefits if we're

883
00:37:40,200 --> 00:37:43,040
Speaker 2: combining kimbucha and alcohol together. All right, Suzie, And for

884
00:37:43,080 --> 00:37:45,959
Speaker 2: our final segment of the show, our listener question which

885
00:37:46,040 --> 00:37:48,640
Speaker 2: comes through. Our Instagram is around dips. So again into

886
00:37:48,640 --> 00:37:51,720
Speaker 2: the silly season, lots of celebrating, lots of parties and events.

887
00:37:52,040 --> 00:37:54,120
Speaker 2: How do we choose a good dip? So the question

888
00:37:54,280 --> 00:37:57,080
Speaker 2: was our dips healthy and what are the healthier varieties?

889
00:37:57,200 --> 00:38:00,160
Speaker 2: So there's a big spectrum of dips, aren't they. You're

890
00:38:00,160 --> 00:38:01,680
Speaker 2: probably a little bit more across this than I am,

891
00:38:01,719 --> 00:38:03,239
Speaker 2: because I think you've done a lot of label reading

892
00:38:03,239 --> 00:38:06,399
Speaker 2: in the dip section lately. But my favorite one from

893
00:38:06,440 --> 00:38:08,759
Speaker 2: a really really low calorie perspective, are always salsa. I

894
00:38:08,800 --> 00:38:10,719
Speaker 2: think a lot of people forget about salsa. I love

895
00:38:10,760 --> 00:38:12,680
Speaker 2: salsa with veggie sticks, but I know that most people

896
00:38:12,680 --> 00:38:15,120
Speaker 2: put salsa hand in hand with corn chips, so perhaps

897
00:38:15,120 --> 00:38:17,120
Speaker 2: are not maybe not the healthiest dip if you're having

898
00:38:17,120 --> 00:38:19,200
Speaker 2: half a bag of corn chips with it. But Selsa

899
00:38:19,280 --> 00:38:21,439
Speaker 2: is one of my top varieties of a healthier dip.

900
00:38:21,600 --> 00:38:23,680
Speaker 2: So Zikie is another really good one that I love.

901
00:38:23,760 --> 00:38:27,080
Speaker 2: It's mainly just a base of sort of like yogurt, cucamba,

902
00:38:27,120 --> 00:38:28,800
Speaker 2: a bit of herbs and maybe a little bit of garlic.

903
00:38:28,920 --> 00:38:32,000
Speaker 2: Loves ziki and a pure avocado dip. There's a really

904
00:38:32,040 --> 00:38:34,359
Speaker 2: good brand that does an avocado dip that's sort of

905
00:38:34,760 --> 00:38:37,239
Speaker 2: eighty ninety percent avocado with a little bit of just

906
00:38:37,280 --> 00:38:39,560
Speaker 2: like I think chili flake scarlet, and a little bit

907
00:38:39,600 --> 00:38:41,840
Speaker 2: of maybe oil or something or tomato or something. So

908
00:38:41,880 --> 00:38:44,200
Speaker 2: it's a really good one. Most avocado dips are not

909
00:38:44,239 --> 00:38:46,520
Speaker 2: actually healthy. If you look at the majority of labels,

910
00:38:46,680 --> 00:38:49,480
Speaker 2: the top ingredient in i'd say eighty to ninety percent

911
00:38:49,480 --> 00:38:51,800
Speaker 2: of avocado dips on the Marcus Susi is either oil

912
00:38:51,920 --> 00:38:54,440
Speaker 2: or cream cheese. So what you're paying for is a fat,

913
00:38:54,560 --> 00:38:56,480
Speaker 2: not the healthy type of fat, not the avocadi. You're

914
00:38:56,480 --> 00:38:58,759
Speaker 2: paying for the cream cheese or the oil. So death

915
00:38:58,920 --> 00:39:02,000
Speaker 2: absolutely watch your pocado dips. And Homas is another one

916
00:39:02,000 --> 00:39:04,800
Speaker 2: where I'm sure Homas is a bas ingreeny. The chickpeas

917
00:39:04,880 --> 00:39:06,719
Speaker 2: is wonderful, but I think a lot of people think

918
00:39:06,719 --> 00:39:09,280
Speaker 2: that homos is really really healthy and really really low calorie.

919
00:39:09,360 --> 00:39:11,160
Speaker 2: There's nothing wrong with it from a health perspective, but

920
00:39:11,200 --> 00:39:13,560
Speaker 2: it's not a low calorie dip. So if weight loss

921
00:39:13,640 --> 00:39:15,920
Speaker 2: is your goal, I wouldn't be smashing a top of

922
00:39:15,960 --> 00:39:18,480
Speaker 2: homae with like two rows of rice crackers, which I've

923
00:39:18,480 --> 00:39:20,879
Speaker 2: had clients do before and they're like, LeAnn, why can't

924
00:39:20,920 --> 00:39:22,400
Speaker 2: I lose weight. This is what I have for lunch,

925
00:39:22,480 --> 00:39:24,480
Speaker 2: two rows of rice crackers and a toup of homice.

926
00:39:24,560 --> 00:39:27,359
Speaker 2: I'm like it's quite energy dense because Homas is built

927
00:39:27,400 --> 00:39:28,680
Speaker 2: on quite a lot of oil and you know, a

928
00:39:28,680 --> 00:39:31,080
Speaker 2: bit of ground up chickpeas and tahini. So I think

929
00:39:31,120 --> 00:39:33,520
Speaker 2: Homas can be a wonderful dip, but perhaps not the

930
00:39:33,560 --> 00:39:36,359
Speaker 2: lowest energy dip. If that's what the question I think

931
00:39:36,480 --> 00:39:38,440
Speaker 2: was really asking for, like what's the healthy what's the

932
00:39:38,440 --> 00:39:39,400
Speaker 2: lowest caale variety?

933
00:39:39,440 --> 00:39:41,520
Speaker 1: I couldn't agree more. I'm not a big fan of dips,

934
00:39:41,560 --> 00:39:43,719
Speaker 1: and the reason is I think people over consume them

935
00:39:43,760 --> 00:39:46,400
Speaker 1: and perceive them as being healthy, primarily because they're brightly

936
00:39:46,480 --> 00:39:49,320
Speaker 1: colored and they're often team with veggies. But let's be honest,

937
00:39:49,320 --> 00:39:52,239
Speaker 1: the vast majority of our favorite dips, whether it's homice,

938
00:39:52,280 --> 00:39:55,839
Speaker 1: whether it's capsicum, vegetable beet srout, if you have a look,

939
00:39:55,880 --> 00:39:58,879
Speaker 1: they're often vegetable oil based, as you describe your cream

940
00:39:58,960 --> 00:40:01,839
Speaker 1: cheese based, which means they're incredibly high in fat. And

941
00:40:01,920 --> 00:40:05,400
Speaker 1: I think there's one brand, Propel, who is an vergion.

942
00:40:05,880 --> 00:40:08,560
Speaker 1: It's not extraversion, but an olive oil based, so slightly better.

943
00:40:08,840 --> 00:40:11,480
Speaker 1: But my concern is the overconsumption. It's just so easy

944
00:40:11,560 --> 00:40:14,040
Speaker 1: to keep dipping, and particularly if you're using corn chips

945
00:40:14,600 --> 00:40:17,239
Speaker 1: or rice crackers and other process crackers that are easy

946
00:40:17,280 --> 00:40:20,640
Speaker 1: to over consume. So I use them because I like

947
00:40:20,719 --> 00:40:22,880
Speaker 1: to design platters, as we've spoken before, and I use

948
00:40:22,920 --> 00:40:24,840
Speaker 1: them for color. So I tend to get a beettroot

949
00:40:24,920 --> 00:40:27,000
Speaker 1: or a pesto just for the color on my plaiter.

950
00:40:27,000 --> 00:40:28,880
Speaker 1: I don't eat them, or if I do use a

951
00:40:28,880 --> 00:40:31,040
Speaker 1: dip at home, I'll use it as a spread and flavor.

952
00:40:31,719 --> 00:40:33,560
Speaker 1: But what I would say is there's a handful that

953
00:40:33,600 --> 00:40:35,880
Speaker 1: sort of stand out to me similar as how you described.

954
00:40:36,160 --> 00:40:37,960
Speaker 1: Mind you, if I was making avocado dip, I'd get

955
00:40:37,960 --> 00:40:39,040
Speaker 1: an avocado and mash it.

956
00:40:39,560 --> 00:40:40,359
Speaker 2: With a bit of chili.

957
00:40:40,360 --> 00:40:41,480
Speaker 1: You don't need to buy it as a dip.

958
00:40:41,800 --> 00:40:42,520
Speaker 2: That's the best way.

959
00:40:42,560 --> 00:40:44,719
Speaker 1: But I think the handful that a low calories. To

960
00:40:44,719 --> 00:40:47,520
Speaker 1: describe the taziki, there is a couple of really low

961
00:40:47,560 --> 00:40:50,879
Speaker 1: calorie beettroot ones. So the Chris is Egyptian beat troot's fantastic.

962
00:40:51,320 --> 00:40:53,600
Speaker 1: It's got like eighty or ninety percent beat troot, and

963
00:40:53,680 --> 00:40:57,440
Speaker 1: the Propel beetroot and almond is also really quite low

964
00:40:57,440 --> 00:41:00,160
Speaker 1: in calories, but there's only a very small number that

965
00:41:00,200 --> 00:41:02,279
Speaker 1: are quite low. I've got an infographic on my own

966
00:41:02,280 --> 00:41:05,120
Speaker 1: Instagram with a few of them. But yes, as I

967
00:41:05,200 --> 00:41:07,400
Speaker 1: said to me, they're just really easy to overeat. And

968
00:41:07,440 --> 00:41:09,239
Speaker 1: I can't tell you how many clients I have the

969
00:41:09,239 --> 00:41:12,040
Speaker 1: conversation about homus with who think it's a protein, and

970
00:41:12,080 --> 00:41:14,080
Speaker 1: I say, it's very much not a protein, and it's

971
00:41:14,120 --> 00:41:16,440
Speaker 1: actually a fat and a serve is about a tablespoon

972
00:41:16,520 --> 00:41:19,000
Speaker 1: or two, whereas when you see those homics based snacks,

973
00:41:19,000 --> 00:41:20,960
Speaker 1: it's like one hundred grams, so they've got more calories

974
00:41:20,960 --> 00:41:23,680
Speaker 1: and a meal with a few crackers. So you know,

975
00:41:23,719 --> 00:41:25,800
Speaker 1: I think, just be careful. Just because it looks healthy

976
00:41:25,840 --> 00:41:28,160
Speaker 1: as we describe doesn't mean it is. They're a really

977
00:41:28,239 --> 00:41:31,359
Speaker 1: easy way to over consume calories. And if you are

978
00:41:31,400 --> 00:41:33,800
Speaker 1: really being sort of fussy, definitely the taziki or the

979
00:41:33,800 --> 00:41:36,439
Speaker 1: beech treat your better choices. And you know, if you're

980
00:41:36,640 --> 00:41:38,759
Speaker 1: using them as part of your own personal snack plate,

981
00:41:38,760 --> 00:41:40,480
Speaker 1: you're always much better to doll out a couple of

982
00:41:40,560 --> 00:41:42,880
Speaker 1: tablespoons and just put that on the plate with your

983
00:41:42,960 --> 00:41:45,960
Speaker 1: veggie sticks rather than just keep dipping. Because as we know,

984
00:41:46,040 --> 00:41:48,120
Speaker 1: you know, some of them are fifty percent fat. Particularly

985
00:41:48,120 --> 00:41:49,560
Speaker 1: I had a look at the other day. Actually it

986
00:41:49,600 --> 00:41:51,880
Speaker 1: was a plant based one, so again a health halo,

987
00:41:52,080 --> 00:41:54,960
Speaker 1: and it was fifty or sixty percent fat from vegetable oil.

988
00:41:55,080 --> 00:41:57,560
Speaker 1: So it's being marketed as a plant based dip, so

989
00:41:57,560 --> 00:41:59,239
Speaker 1: straight away you think it's healthier, and it was. I

990
00:41:59,320 --> 00:42:01,239
Speaker 1: was horrified because I actually bought it, Like we all

991
00:42:01,239 --> 00:42:04,120
Speaker 1: get sucked in now. The lighter dips are again lower

992
00:42:04,160 --> 00:42:06,960
Speaker 1: in calories, but they're pretty processed, so I tend to

993
00:42:06,960 --> 00:42:10,239
Speaker 1: sort of steer towards smaller portions of dips. Overall. I

994
00:42:10,320 --> 00:42:12,279
Speaker 1: quite like that propel hommus because it does use a

995
00:42:12,280 --> 00:42:15,239
Speaker 1: better oil base. But yeah, really watch the portions. It's

996
00:42:15,239 --> 00:42:17,479
Speaker 1: certainly not a healthy food and very much a fat

997
00:42:17,480 --> 00:42:19,280
Speaker 1: that's easy to over consume.

998
00:42:19,360 --> 00:42:20,360
Speaker 2: So be careful.

999
00:42:20,360 --> 00:42:22,120
Speaker 1: And yeah, we've got some lighter options. We'll pop them

1000
00:42:22,200 --> 00:42:23,880
Speaker 1: up on our Instagram as well, so you can have

1001
00:42:23,920 --> 00:42:26,399
Speaker 1: a look as we gear into silly season. But yeah,

1002
00:42:26,400 --> 00:42:28,479
Speaker 1: I use the much more as just a color link

1003
00:42:28,520 --> 00:42:31,120
Speaker 1: as opposed to something that I really eat in large

1004
00:42:31,200 --> 00:42:35,880
Speaker 1: volumes at any point in time, so leanne. Sadly that

1005
00:42:35,920 --> 00:42:37,920
Speaker 1: brings us to the end of the nutrition couch for

1006
00:42:37,960 --> 00:42:40,560
Speaker 1: another week. If you haven't done so, please subscribe and

1007
00:42:40,560 --> 00:42:42,239
Speaker 1: we would be so grateful if you could leave us

1008
00:42:42,239 --> 00:42:46,400
Speaker 1: a review ideally five stuff in the Purple Apple Podcast

1009
00:42:46,560 --> 00:42:49,040
Speaker 1: app and you can have us delivered to your inbox

1010
00:42:49,080 --> 00:42:52,040
Speaker 1: every Sunday morning. We have our Instagram and Facebook running

1011
00:42:52,080 --> 00:42:54,319
Speaker 1: and we love your questions and feedback, so feel free

1012
00:42:54,320 --> 00:42:56,520
Speaker 1: to send us a DM and we will see you

1013
00:42:56,560 --> 00:42:59,120
Speaker 1: same time, same place, next Sunday. Thanks for listening.

1014
00:42:59,280 --> 00:43:00,200
Speaker 2: Tetch you guys, next time weake