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Speaker 1: How is your digestive health? Do you have issues with

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Speaker 1: bloating or constipation? Maybe you avoid certain foods because they're

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Speaker 1: always irritating your gut, or maybe you're not sure what

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Speaker 1: good gut health even means. On today's episode of The

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Speaker 1: Nutrition Couch, we deep dive into all things digestive health

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Speaker 1: and wellbeing and share the things that we should and

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Speaker 1: shouldn't be doing to support our gut microbiome. Hi, I'm Leanne.

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Speaker 2: Ward and I'm City Burrow, and together.

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Speaker 1: We bring you The Nutrition Couch, the weekly podcast that

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Speaker 1: keeps you up to date on everything that you need

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Speaker 1: to know in the world of nutrition as well as

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Speaker 1: digestive health. Today we discuss talking to our kids about

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Speaker 1: health and nutrition, girls in particular about food and diets

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Speaker 1: and what we should should not be saying. We found

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Speaker 1: a new high protein dip in the supermarket, and our

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Speaker 1: listener question is all about oils and which ones we

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Speaker 1: regularly grab as dietitians. But before we kick off our

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Speaker 1: first segment, Susie I thought we just should say a

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Speaker 1: quick or a huge thank you to all of our

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Speaker 1: loyal listeners who have purchased our very first book, Reset

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Speaker 1: Nourish Burn we've received such amazing feedback on the book

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Speaker 1: and also the audio version of the book, and we

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Speaker 1: just wanted to drop a little thank you for all

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Speaker 1: of our listeners for their support because it truly does

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Speaker 1: mean so much to us.

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Speaker 3: It does, and I think this is quite different from

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Speaker 3: a lot of our other products, because of course we've

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Speaker 3: written things like the Peri Plan and our supermarket shoping guides,

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Speaker 3: and we've got a new guide for kids coming out

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Speaker 3: early next year. But this is much more in depth

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Speaker 3: around the science, around the psychology of eating healthy, the

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Speaker 3: key nutrients women need, the science of fat burning, and

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Speaker 3: of course recipes which we haven't done before, so twenty

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Speaker 3: five nutritionally balanced recipes that we cook and prepare and.

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Speaker 2: Shop for you.

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Speaker 3: So if you haven't all looking on for something to

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Speaker 3: give a friend or something for Christmas, it's a really

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Speaker 3: solid resource and you will get a lot more out

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Speaker 3: of it in terms of the depth of information compared

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Speaker 3: to what we cover on the podcast.

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Speaker 1: Yeah, it's a very very practical guide. So if you

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Speaker 1: haven't heard of it before, Reset Nourish Bird. It's available

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Speaker 1: in all good bookstores and there's also an audio version

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Speaker 1: as well. You could even find it on places like

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Speaker 1: Amazon as well. All right, Zuzie, kick us off our

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Speaker 1: first section today. We thought we would be talking about

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Speaker 1: a gut health reset because we get so many questions

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Speaker 1: around gut health from our clients, or I get the

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Speaker 1: opposite end of the spectrum. My clients say to me, oh,

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Speaker 1: I go to the bathroom once a day, like my

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Speaker 1: gut health is fine, And I'm like, that's not a

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Speaker 1: good indicator of a good functioning gut or a diverse

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Speaker 1: microbiome just going to the bathroom. There's so much more

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Speaker 1: that comes into it when we think about gut health.

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Speaker 1: So let's talk about a mini gut health reset. And

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Speaker 1: I think it's really important to do these things regularly,

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Speaker 1: not that we need any pills or supplements, but just

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Speaker 1: to take a step back and really assess what am

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Speaker 1: I doing with my diet and my lifestyle. Is it

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Speaker 1: benefiting not only you know, my weight, but also my mood,

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Speaker 1: my energy, and my gut health as well. Because your

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Speaker 1: gut health is so incredibly important. I think most of

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Speaker 1: us appreciate that. You know, the gut breaks down our food,

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Speaker 1: it helps us to absorb nutrients, it supports our body's functions.

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Speaker 1: But there has been more and more and more research,

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Speaker 1: particularly in the last five to ten years, that shows

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Speaker 1: the importance of our overall health and links back to

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Speaker 1: our gut health. So at the present time, we know

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Speaker 1: that there are huge links between gut health and the

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Speaker 1: immune system because eighty percent of our immune cells are

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Speaker 1: present in our gut. There are also big links between

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Speaker 1: gut health and mental health because ninety percent of serotonin,

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Speaker 1: which plays a key role in our mood, is found

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Speaker 1: in the cells lining our gastrointestinal track. We know that

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Speaker 1: there are links between gut health and autoimmune conditions, gut

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Speaker 1: health and inflammation, gut health and endocrine disorders such as

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Speaker 1: type two diabetes. Obviously, most people appreciate gut health and

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Speaker 1: the gasoline testinal disorders things like celiac disease, irto Abow syndrome,

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Speaker 1: inflammatory of Bower disease such as crones, and alternate of

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Speaker 1: coliitis as well. But there's also more newer studies and

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Speaker 1: emerging research between the links between gut health and weight management,

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Speaker 1: cardiovascular disease, cancers, and also sleep. So gut health isn't

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Speaker 1: just the thing where if it's good you go to

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Speaker 1: the bathroom. It actually plays a key impact in so

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Speaker 1: many areas our brain, our mood, our immune system, our weight,

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Speaker 1: our metabolism, so so many areas. So I wanted to

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Speaker 1: sort of talk about the importance of gut health for one,

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Speaker 1: which I hope of just done, and so I hope

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Speaker 1: everyone's sort of sitting up and listening and thinking, Okay,

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Speaker 1: all right, tell me more, because our gut health it's

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Speaker 1: not just about the food that we eat. Is the

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Speaker 1: food that we eat important to influence our gut microbiome, absolutely,

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Speaker 1: but it's also about how stressed you are. It's also

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Speaker 1: about how much you sleep, whether you have a sedatory

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Speaker 1: lifestyle or whether you exercise regularly, how much ultra process

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Speaker 1: food do you eat, how much fiber do you eat,

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Speaker 1: do you smoke, do you drink alcohol, and if you

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Speaker 1: do drink alcohol, how much because that has a huge

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Speaker 1: impact on gut health as well. And also do you

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Speaker 1: regularly take antibiotics? Are you someone at the first sign

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Speaker 1: of a stiff or you're running off to your doctor

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Speaker 1: to get a script for antibiotics, because we do know

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Speaker 1: that that can be particularly damaging for your gut health. Overall.

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Speaker 1: Of course, we're science based dieticians. If you absolutely need antibiodic,

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Speaker 1: and it's like a medical reason very you know, it's

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Speaker 1: really important. But I have so many friends that literally

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Speaker 1: at the first art of a sniffle or the kids,

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Speaker 1: you know, get a little bit of a snorty nose,

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Speaker 1: are like off to the doctor for a script for antibodics.

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Speaker 1: Because we now know that the antibotics aren't great for

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Speaker 1: our gut health a long term. If we need them,

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Speaker 1: we need them, but we shouldn't be taking them as

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Speaker 1: a preventative well just because we're a little bit unwell. Now,

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Speaker 1: our gut microbiome has some signs and symptoms that I

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Speaker 1: guess tells us if it's not functioning as well as

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Speaker 1: it should be. So what do I look for as

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Speaker 1: a gut health dietician? What do I look for that

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Speaker 1: will show me that my client potentially may have an

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Speaker 1: unhealthy gut. The first thing is digestive symptoms, so regular gas, bloating, constipation, diarrhea, heartburn,

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Speaker 1: or reflux. Now, as females, we tend to have this

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Speaker 1: little thing called a period, you know, roughly once a month,

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Speaker 1: and we do get bloated, a bit, sluggish, a bit,

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Speaker 1: maybe some experienced constipation or diarrhea around that time, so

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Speaker 1: that is very normal as part of the hormones associated

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Speaker 1: with being a woman. But outside of that, if you

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Speaker 1: are regularly bloated, if you regularly have pain in your stomach,

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Speaker 1: if you are regularly constipated, or you alternate between constipation

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Speaker 1: or diarrhea, or you're afraid to leave the house because

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Speaker 1: you're not sure where their closest bathroom will be, they

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Speaker 1: are all signs to me that there's some things going

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Speaker 1: on in your gut. If you have sleep disturbances, a

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Speaker 1: lot of fatigue, or brain plog, that can potentially be

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Speaker 1: linked back to an unhealthy gut. If you have a

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Speaker 1: really high frequency of illnesses, like if you just constantly

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Speaker 1: get sick, like you're always that person that gets sick,

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Speaker 1: you get the cold, you get the flu, like you're

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Speaker 1: sick multiple times a year, probably signs of an unhealthy

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Speaker 1: gut because of that link to the gut and the

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Speaker 1: immune system. And lastly, if you have autoimmune conditions or

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Speaker 1: metabolic diseases, these can be linked back to poor gut

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Speaker 1: health as well. So if you're any number of those

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Speaker 1: that are listed above, I would be paying close attention

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Speaker 1: to the next things that I recommend in terms of

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Speaker 1: improving your gut health. So the first thing we want

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Speaker 1: to focosome is dietary fiber. Because fiber is like a superfood.

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Speaker 1: It truly is. It cannot only impact positively our gut health,

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Speaker 1: it also can help to reduce the risk of some

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Speaker 1: diseases such as bow cancers. We know that different types

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Speaker 1: of fiber feed the healthy bacteria in our gut. Fiber

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Speaker 1: helps to keep us regular, and different types of fiber

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Speaker 1: can even be helpful for things like high cholesterol or

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Speaker 1: stabilizing blood sugar levels as well. So the more fiber

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Speaker 1: we have in our diet, the better. Particularly, we want

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Speaker 1: to get that fiber from whole food sources. We want

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Speaker 1: more fruits, we want more vegetables, we want more legumes, beans, pulses,

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Speaker 1: whole grains, nuts, and seeds. Ideally, the research shows is

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Speaker 1: that the single best thing that we can do for

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Speaker 1: our gut health is to have the most diverse gut

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Speaker 1: microbiome that we can and how we do that is

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Speaker 1: aiming for a diversity in our diet. So really the

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Speaker 1: research points towards thirty plants a wick, So that's wick.

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Speaker 1: It sounds like a really big number, but you can

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Speaker 1: honestly achieve plants in just a single meal. So a

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Speaker 1: plant point, for lack of a better word, is given

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Speaker 1: anytime you eat a different fruit, vegetable, whole grain, legume, bean, nut,

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Speaker 1: or seed. So if you have peanut butter on whole

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Speaker 1: grain toasts, that's two plant points, one for the nut,

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Speaker 1: one for the whole grain toast. But if you had

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Speaker 1: abc spread instead, which maybe it's an austrange thing, maybe

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Speaker 1: it's it's a nut butter spread which has almonds, brazil nuts,

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Speaker 1: and cashews in it, that's three plant points for the

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Speaker 1: nut butters because you've got three types of nuts in there,

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Speaker 1: and one for the toast. If you then added some

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Speaker 1: blueberries on top, you'd get a fifth one for the

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Speaker 1: blueberries as well. So it's actually quite easy to achieve

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Speaker 1: as long as you're having diversity in your diet. If

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Speaker 1: you eat the same thing day in and day out,

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Speaker 1: or you sit down to dinnert and yes, you might

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Speaker 1: have half a plate of vegetables, which is great, it's

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Speaker 1: what we want, but the only vegetable on your plate

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Speaker 1: is half a plate of broccoli. It's good from a

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Speaker 1: health perspective, but not great from a gut health perspective,

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Speaker 1: so we really want to aim for thirty plants a week.

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Speaker 1: That's the first one, Susie. The next one is to

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Speaker 1: reduce the ultra process foods because ultra processed foods, too

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Speaker 1: much of them lead to inflammation, which leads support a

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Speaker 1: gut health. An active lifestyle is really important for good

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Speaker 1: gut health, as well as is good sleep patterns. If

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Speaker 1: you are a parent to young children, don't worry too

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Speaker 1: much about that. You can't really control things that are

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Speaker 1: outside your control. And the other thing is stress reduction.

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Speaker 1: So really leaning on our strategies such as meditation, deep breathing,

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Speaker 1: journaling to really reduce our stress levels on a day

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Speaker 1: to day basis can be particularly helpful for our gut health,

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Speaker 1: but mostly so for people that have more that IBS

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Speaker 1: or a hypersensitive gut. It can reduce that gut brain

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Speaker 1: access that can set off some of these gut symptoms

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Speaker 1: when we constantly feel stressed or anxious or overwhelmed. The

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Speaker 1: last couple of things limiting things like alcohol we know

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Speaker 1: it's not great for gut health, or things in excessive

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Speaker 1: amounts such as tea and coffee and caffeine. Some people

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Speaker 1: just have far too much caffeine, which isn't great for

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Speaker 1: gut health symptoms either. And then the last two things

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Speaker 1: like adding in our plant points. We want to kind

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Speaker 1: of focus on trying to add into our diet when

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Speaker 1: we think about improving our gut health, because rather than

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Speaker 1: coming at it from a restrictive mindset where we take out,

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Speaker 1: we take out, we take out, we want to look

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Speaker 1: at what we can actually add into our diet to

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Speaker 1: improve our gut houth overall. So I like to add

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Speaker 1: in probotics. So prebiotics feed the good bacteria in your gut.

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Speaker 1: They kind of like fertilizer feedgut, whereas probotics are the

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Speaker 1: good bacteria. So you need to put them both in together.

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Speaker 1: And when you're adding pre and probotics in together, that's

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Speaker 1: called a symbiotic. So an example of that is our

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Speaker 1: designed by dietitians pre and probotic protein powder. It's got

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Speaker 1: both the pre and the probotics in there together, so

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Speaker 1: it's acting as a symbiotic. So natural sources are prebiotics

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Speaker 1: are things like asparagus, onion, cabbage, your legumes, your lentils,

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Speaker 1: your chickpeas, and fruits such as bananas, nectarines, and different

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Speaker 1: types of nuts as well. Now, a lot of food

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Speaker 1: and manufacturing companies will add probotic fibers into things like

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Speaker 1: museleibars and cereals. The big ones they use in the

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Speaker 1: market are inulin and chicken root. Fiber sensitive individuals such

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Speaker 1: as myself do not do well with those two. I

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Speaker 1: prefer the prebotic fibers of cilium husk and acacia gum.

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Speaker 1: They're a lot more gentle. They still do the same

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Speaker 1: beneficial benefits to your gut. They still add in the

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Speaker 1: natural probotics the fuel for the good bacteria, but they

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Speaker 1: don't seem to have as many digestive complaints as what

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Speaker 1: chicken root, in inuland do. And the last one is

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Speaker 1: adding in our probotics. So I like to focus on

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Speaker 1: using probotics from food first versus you know, the pills

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Speaker 1: in the tablets on the shelves, because they can be

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Speaker 1: a lot more expensive. So I like to recommend things

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Speaker 1: like probotic yogurts to my clients, things like activia vemented

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Speaker 1: milk something like your cult or like I mentioned our

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Speaker 1: designed by dietitians pre and probotic blend of protein powder.

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Speaker 1: That's another good food source. As well, So focus on

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Speaker 1: the plant points, focus on adding in probotics, focus on

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Speaker 1: adding in probotics, and work on the lifestyle factors as well.

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Speaker 1: Reducing alcohol, reducing stress, and trying to improve physical activity

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Speaker 1: or just move your body regularly. These are all the

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Speaker 1: really key things to do to your gut health, and

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Speaker 1: you don't have to do anything crazy. You don't have

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Speaker 1: to cut out sugar, you don't have to you know,

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Speaker 1: go gluten free, you don't have to cut out dairy,

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Speaker 1: you don't have to take all of these expensive supplements

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Speaker 1: or even go and get gut health testing unless you've

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Speaker 1: got some of these big red flags such as unexplained

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Speaker 1: weight loss, you know, night sweats, blood in your stools,

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Speaker 1: or a big family history of say, you know, bow

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Speaker 1: cancer or celiact disease, and I would probably be recommending

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Speaker 1: to pop off to your GP or your doctrine just

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Speaker 1: get some further testing, particularly if you've got a lot

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Speaker 1: more of these symptoms. But generally with gut health, there's

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Speaker 1: a lot of things that we can do from a

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Speaker 1: nutrition and a lifestyle perspective first before we look at

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Speaker 1: things like supplements and other sort of more targeted areas.

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Speaker 1: So was that I guess helpful, Susie, you think for

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Speaker 1: our listeners as a bit of a gut health reset

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Speaker 1: mini reset.

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Speaker 2: Yeah, I like it. I think it's very clear.

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Speaker 3: It makes me laugh because I remember one time I

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Speaker 3: wrote an article or maybe I was just giving advice,

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Speaker 3: and I said to someone that you had to have

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Speaker 3: thirty different plant foods to day, which it's not impossible,

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Speaker 3: you know, if you use a really dense screen bread

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Speaker 3: or you know, different things. But I just laugh, and

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Speaker 3: that's why I like. Also those pre made salads that

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Speaker 3: you can get. You can get them in Willies too,

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Speaker 3: but I prefer the calls ones. I find that they've

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Speaker 3: got a better range of flavors because within those they've

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Speaker 3: got several different lettuce leaves cut up, so you get

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Speaker 3: that diversity without having to buy all the individual foods,

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Speaker 3: which can be so expensive at the moment. So I

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Speaker 3: particularly like those to really get that mix. But I

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Speaker 3: think it just whenever you're talking about you know, it's

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Speaker 3: not just about going to the bathroom regularly. It just

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Speaker 3: reminds me of how much we're learning about our general

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Speaker 3: dietary patterns and potential food additives and ultra processed food.

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Speaker 3: On the health of the gut and the dramatically increasing

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Speaker 3: rates of bowel cancer, and it's all interrelated. So absolutely,

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Speaker 3: I think, you know, making sure and it's a positive message,

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Speaker 3: isn't it, Like eat more of these foods, like these

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Speaker 3: are the ones to focus on as opposed to cut

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Speaker 3: back eat less, And I think that's really really positive.

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Speaker 3: So whenever you're out buying something, the more variety the better.

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Speaker 3: You know, a mixedtir fries better than a whole plate

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Speaker 3: of broccoli, et cetera. Because I often hear those very

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Speaker 3: driven businessman and they'll write about how they eat the

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Speaker 3: same thing every day because it minimizes their preparation. And

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Speaker 3: I just laugh because I think, oh, they always know

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Speaker 3: everything about everything, don't they. And they get on these

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Speaker 3: diets that they follow, and one of them's on the

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Speaker 3: Carnivalre diet, and they'll say that I eat this every night,

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Speaker 3: and I think, well, actually, you're not doing the best

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Speaker 3: thing for your health, really, But they always think they

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Speaker 3: know better than everyone else.

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Speaker 2: So it just makes me laugh.

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Speaker 3: Really, But no, that was great, and so I think

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Speaker 3: a lot of people would find that really really helpful.

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Speaker 3: Because you and I were commenting that when we see

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Speaker 3: new clients one of the downsides at times, not always,

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Speaker 3: but we struggle sometimes because clients who have previously not

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Speaker 3: had any issues with constipation will suddenly report issues because

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Speaker 3: their diet has changed so dramatically. And you and I

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Speaker 3: sort of worked out that perhaps the volume of extras

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Speaker 3: like alcohol and high fat food isn't going through their

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Speaker 3: digestive system, and the body is just basically changing and

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Speaker 3: around and changing the efficiency. So it's certainly something that

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Speaker 3: comes up, and it's about, you know, getting the gut

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Speaker 3: working harder and really identifying what types of fiber and

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Speaker 3: foods it responds best to everything. Everyone's different with individual differences,

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Speaker 3: and many of us will work out a regime.

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Speaker 2: That's right for us.

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Speaker 3: But certainly, if you're used to eating, you know, two

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Speaker 3: two and a half thousand calories per day and putting

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Speaker 3: that through your digestive system and you cut way back

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Speaker 3: and down to fifteen hundred, you will notice a change

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Speaker 3: because the body is basically having to process a lot

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Speaker 3: less food. So that's one of the reasons that initially

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Speaker 3: when you start a new diet regime, your digestion may slow,

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Speaker 3: but it will be temporary only as things settle down

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Speaker 3: a bit so keep that in mind too, if you've

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Speaker 3: noticed it all rightly, Anne, this is a topic that

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Speaker 3: I think will resonate with a lot of our listeners

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Speaker 3: because we often cover things around weight control, eating behavior,

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Speaker 3: supermarket products. These are topics we know from surveying our

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Speaker 3: audience that people are particularly interested in. But I also

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Speaker 3: think this is something that comes up, particularly, as you mentioned,

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Speaker 3: for mums of daughters. And it occurs to me when

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Speaker 3: I have a client who'll say, look, I'm cooking for

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Speaker 3: the family, and even though I need to eat differently,

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Speaker 3: I don't want to be eating different to the family.

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Speaker 3: I don't want my kids to see that I'm not

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Speaker 3: eating the same food is there. I'm not having the

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Speaker 3: pastors and rice at night. And it led to us

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Speaker 3: thinking about how do we talk about food nutrition diets

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Speaker 3: with children, teenagers, and in particular little girls and teenage

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Speaker 3: girls without doing more damage. So for me, it's about

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Speaker 3: being really honest and open with kids. You know, I

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Speaker 3: think that we also want to be teaching them messages

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Speaker 3: about health and balance. You know, we certainly don't want

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Speaker 3: to be encouraging them to eat and think that discretionary

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Speaker 3: food they can eat as much as they want when

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Speaker 3: they want. I don't think that's a strong message either,

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Speaker 3: and sometimes we'll get back class. You shouldn't talk about

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Speaker 3: good and bad foods, and I kind of disagree, because

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Speaker 3: there are foods that are so nutritionally poor. We need

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Speaker 3: to let children know that they're not good for you.

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Speaker 3: There's too much sugar. I think that that is okay

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Speaker 3: to be honest. I don't think it's good to be saying, oh,

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Speaker 3: it's okay to have it sometimes, because I don't think

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Speaker 3: it's okay to have it sometimes. I think we need

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Speaker 3: to be quite clear with children and explain why it's

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Speaker 3: not great for us. You know, it's really bad for

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Speaker 3: our teeth. You know there's physiological downsides.

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Speaker 1: You know.

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Speaker 3: You doesn't always have to be weight related. We can

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Speaker 3: it's not good for our bodies to have concentrated sugar.

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Speaker 3: But in particular with girls and mums, what I'll say

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Speaker 3: is that when you're worried about having a different meal

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Speaker 3: or a lighter version or a smaller portion, it's okay

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Speaker 3: to say, I'm a grown woman, a middle aged woman,

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Speaker 3: and I need a lot less than you. So that's

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Speaker 3: why you need more energy, because you're growing and developing

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Speaker 3: and much more active, and as we get older, we

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Speaker 3: just don't you know, I don't need as much food.

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Speaker 3: And again, I think it's okay to say that it's

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Speaker 3: okay to be different. Everyone's not the same. So that's

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Speaker 3: one way that I talk about it, because I think

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Speaker 3: that it's a fine line. You, of course, don't want

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Speaker 3: to be promoting any level of ridiculous restriction or hiding

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Speaker 3: foods away so kids end up stealing them. You know,

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Speaker 3: I've spoken before that in my own home, I keep

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Speaker 3: you know, what you would call a mix of not

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Speaker 3: so healthy foods and healthy foods available all the time

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Speaker 3: because I didn't want kids who are obsessed with finding

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Speaker 3: the junk food and eating it. And it works well,

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Speaker 3: you know, they don't always go and grab the or

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Speaker 3: but they're often asking for a carrot because that's what

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Speaker 3: we generally promote. That's what I eat, and then they

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Speaker 3: model off me and I don't put a lot of

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Speaker 3: focus on the food. And if the boys, I've got boys,

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Speaker 3: that's a bit different. But if the boy said to me,

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Speaker 3: why was I not having the pasta? I would say,

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Speaker 3: because I don't need as much energy as you You know,

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Speaker 3: I've sat at a desk all day, I need something plainer.

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Speaker 3: So I'm actually quite honest and open about it, and

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Speaker 3: I think that's okay. And I really always often also

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Speaker 3: link back to energy requirements and what the body needs

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Speaker 3: and different human beings need different things, and I think

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Speaker 3: that's a very good way of doing it, rather than

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Speaker 3: pretending it's not happening, or pretending to eat something you don't.

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Speaker 2: I think that does more damage than anything.

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Speaker 1: Yeah, I agree, And I say the same thing me

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Speaker 1: as what two and three quarters? Like? Knowly three at

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Speaker 1: the end of the year, and she will often say

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Speaker 1: to me, does mummy want some to study? Wants someone else?

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Speaker 1: So no, Mummy is okay. But Daddy mund he was

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Speaker 1: out mowing the lawn for a few hours day and

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Speaker 1: he's you know, he's tired. He's done a lot of

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Speaker 1: exercise today. And so I think it's okay, not just

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Speaker 1: to say, like, you know, mum with the children, but

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Speaker 1: also to say, you know, Dad might sit down at

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Speaker 1: a desk shovel day, he might not need as much fuel.

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Speaker 1: But if he's a trading and he's out on the

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Speaker 1: hot roof and the hot sun all day long, or

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Speaker 1: he's up and down on ladders and he's doing a

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Speaker 1: lot of physical activity, Daddy might need a little bit

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Speaker 1: more food like you who you know, who's growing, and

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Speaker 1: mummy doesn't need as much because she sits down at

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Speaker 1: a desk job. I think that's perfectly okay to explain

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Speaker 1: that to little children. And I've often, like you, Susie,

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Speaker 1: had clients who'll say, well, I don't want to be,

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Speaker 1: you know, weighing my food out in front of my daughter.

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Speaker 1: And I don't expect my clients to weigh their food forever,

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Speaker 1: but certainly within the first few weeks of working for me.

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Speaker 1: If the goal is fat loss, I need my client

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Speaker 1: to have an understanding of the portions of food that

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Speaker 1: work well for their body. Because if you're just going

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Speaker 1: to whack a huge salmon fill it on your plate,

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Speaker 1: is that healthy? Absolutely? But is that appropriate for fat loss?

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Speaker 1: Probably not, because one salmon fill it can be easily

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Speaker 1: three hundred calories. Right then you're going to add all

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Speaker 1: of the other things to your plate as well. So

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Speaker 1: unless you weigh or measure your food, particularly in the

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Speaker 1: beginning of a fat loss journey, you're not really going

430
00:19:55,359 --> 00:19:58,399
Speaker 1: to have an appreciation for the portion sizes for your body.

431
00:19:58,560 --> 00:20:00,480
Speaker 1: So what I'll say to some of my client if

432
00:20:00,560 --> 00:20:02,840
Speaker 1: you know one of their kids notices, I'll say, just

433
00:20:02,880 --> 00:20:04,520
Speaker 1: like you would say to your child when you're making

434
00:20:04,560 --> 00:20:06,920
Speaker 1: a cake, I'm just weighing out the ingredients to make

435
00:20:06,920 --> 00:20:09,040
Speaker 1: sure that I get enough food for my body, and

436
00:20:09,080 --> 00:20:12,520
Speaker 1: I get enough protein to help with my exercise. I

437
00:20:12,520 --> 00:20:14,680
Speaker 1: get enough carbs for my energy, and I make sure

438
00:20:14,720 --> 00:20:17,000
Speaker 1: that I have enough vegetables for my body because that's

439
00:20:17,000 --> 00:20:19,280
Speaker 1: what keeps it healthy. That's what helps me sleep better,

440
00:20:19,320 --> 00:20:21,359
Speaker 1: it helps me see better. You know, it gives me

441
00:20:21,440 --> 00:20:23,560
Speaker 1: lots of vitamins and minerals, and depending on the age

442
00:20:23,600 --> 00:20:25,200
Speaker 1: of the child, you're going to change that round. I'm

443
00:20:25,200 --> 00:20:27,360
Speaker 1: not going to tell Mia about vitamins and minerals because

444
00:20:27,400 --> 00:20:29,680
Speaker 1: she's not really going to understand it too yet. When

445
00:20:29,720 --> 00:20:32,600
Speaker 1: she's five, I probably will have that discussion. So I

446
00:20:32,600 --> 00:20:35,760
Speaker 1: think it's really important to say, just like mummy would

447
00:20:35,800 --> 00:20:38,119
Speaker 1: weigh the ingredients when I'm making a cake, I'm going

448
00:20:38,200 --> 00:20:40,040
Speaker 1: to weigh some of my dinners just to start with

449
00:20:40,160 --> 00:20:43,400
Speaker 1: to understand how much fuel my body needs right now,

450
00:20:43,480 --> 00:20:46,800
Speaker 1: because we're not just going to blindly make a cake. Well,

451
00:20:46,840 --> 00:20:48,679
Speaker 1: I'm certainly not. I'm not a huge baker. If I

452
00:20:48,720 --> 00:20:50,600
Speaker 1: make a cake, I will weigh out the butter, I

453
00:20:50,600 --> 00:20:53,119
Speaker 1: will weigh out the sugar, I will weigh out the

454
00:20:53,119 --> 00:20:55,639
Speaker 1: oats or the flour, because otherwise, if I don't, that

455
00:20:55,680 --> 00:20:57,960
Speaker 1: cake is not going to taste very good. It's probably

456
00:20:58,000 --> 00:20:59,720
Speaker 1: going to be like a rock and nobody's going to

457
00:20:59,760 --> 00:21:02,440
Speaker 1: want it eat it. So I will intentionally weigh all

458
00:21:02,440 --> 00:21:04,760
Speaker 1: of the ingredients in my cake. And I think that

459
00:21:04,800 --> 00:21:06,919
Speaker 1: in the beginning of a fat loss journey, it's okay

460
00:21:06,960 --> 00:21:09,120
Speaker 1: to weigh some of those foods as well. If you're

461
00:21:09,119 --> 00:21:11,840
Speaker 1: hard against it, that's absolutely fine. But if you're not

462
00:21:11,920 --> 00:21:14,439
Speaker 1: getting anywhere in terms of your fat lost journey, you

463
00:21:14,520 --> 00:21:17,320
Speaker 1: probably don't understand the portions that are right for your body.

464
00:21:17,480 --> 00:21:19,919
Speaker 1: And I think it's absolutely okay for children to see that,

465
00:21:20,000 --> 00:21:22,320
Speaker 1: because they would see you weighing out the ingredients in

466
00:21:22,359 --> 00:21:24,760
Speaker 1: a cake. It's kind of the same thing to make

467
00:21:24,760 --> 00:21:26,560
Speaker 1: sure you get the cake right, to make sure I

468
00:21:26,600 --> 00:21:28,680
Speaker 1: get this meal right, to make sure that I'm having

469
00:21:28,840 --> 00:21:31,280
Speaker 1: enough fuel of my body. I think it's really important

470
00:21:31,320 --> 00:21:33,760
Speaker 1: to focus on the positives and how I'm adding into

471
00:21:33,800 --> 00:21:36,480
Speaker 1: my diet, not the negatives. I wouldn't ever say to

472
00:21:36,520 --> 00:21:38,760
Speaker 1: my client, Oh, I tell your child you're weighing out

473
00:21:38,760 --> 00:21:40,520
Speaker 1: your food so you don't eat too much and you

474
00:21:40,560 --> 00:21:42,800
Speaker 1: need to lose weight. I'd say flip the script and

475
00:21:42,800 --> 00:21:45,480
Speaker 1: make it really positive and say, I'm weighing out my

476
00:21:45,520 --> 00:21:48,240
Speaker 1: meal to make sure that I get enough calcium in

477
00:21:48,280 --> 00:21:50,159
Speaker 1: my diet to make sure that my bones are healthy,

478
00:21:50,280 --> 00:21:52,560
Speaker 1: that I get enough iron in my diet. So I'm

479
00:21:52,600 --> 00:21:54,360
Speaker 1: weighing at my stakes to make sure I get enough

480
00:21:54,400 --> 00:21:56,680
Speaker 1: iron to make sure that I can really have lots

481
00:21:56,680 --> 00:21:58,800
Speaker 1: and lots of energy throughout the day. And I'm weighing

482
00:21:58,800 --> 00:22:00,600
Speaker 1: out my veggies to make sure that I get enough

483
00:22:00,640 --> 00:22:02,760
Speaker 1: fiber to help me go to the bathroom each day.

484
00:22:02,880 --> 00:22:05,159
Speaker 1: And I very much talk to me about the fiber

485
00:22:05,200 --> 00:22:06,879
Speaker 1: and the veggies and stuff. And when she goes, no,

486
00:22:06,960 --> 00:22:08,960
Speaker 1: I don't want to try it yucky, which she learned

487
00:22:08,960 --> 00:22:11,199
Speaker 1: at daycare. I'm very upset. She came home one day,

488
00:22:11,240 --> 00:22:13,440
Speaker 1: Susie and said that's yucky, And I said, oh, where

489
00:22:13,440 --> 00:22:14,199
Speaker 1: did you learn that?

490
00:22:14,280 --> 00:22:15,320
Speaker 2: I did not teach you that.

491
00:22:15,920 --> 00:22:18,399
Speaker 1: And whenever she says something a veggie is yucky, I say, well,

492
00:22:18,440 --> 00:22:20,960
Speaker 1: remember when we have enough vegetables and fiber that helps

493
00:22:21,119 --> 00:22:23,440
Speaker 1: us go to the bathroom so that our pupoos aren't hard,

494
00:22:23,600 --> 00:22:25,879
Speaker 1: and she very much understands that because she's occasionally had

495
00:22:25,920 --> 00:22:28,000
Speaker 1: a hard pool and she goes, oh, alchi, I don't

496
00:22:28,080 --> 00:22:29,880
Speaker 1: like that, And I say, remember, we have to eat

497
00:22:29,880 --> 00:22:31,680
Speaker 1: lots of our veggies and our beans so that we

498
00:22:31,760 --> 00:22:34,119
Speaker 1: can go to the bathroom and drink lots of our water.

499
00:22:34,359 --> 00:22:36,160
Speaker 1: So I think it very much depends on the child.

500
00:22:36,200 --> 00:22:38,959
Speaker 1: But I don't have an issue with my clients talking,

501
00:22:39,040 --> 00:22:41,119
Speaker 1: you know, to their children about weighing or measuring their

502
00:22:41,119 --> 00:22:42,919
Speaker 1: food either. But I just want them to do that

503
00:22:42,960 --> 00:22:45,199
Speaker 1: in a really positive way and let them know that

504
00:22:45,240 --> 00:22:48,280
Speaker 1: it's not forever. It's just well, you know, mummy's relearning,

505
00:22:48,440 --> 00:22:50,880
Speaker 1: you know, the portions for her body. You're really focusing

506
00:22:50,920 --> 00:22:52,760
Speaker 1: on getting stronger at the gym to make sure that

507
00:22:52,800 --> 00:22:55,080
Speaker 1: I can achieve some of those goals. That's how I

508
00:22:55,160 --> 00:22:58,359
Speaker 1: like to kind of frame it in that really positive conversation.

509
00:22:59,040 --> 00:23:01,439
Speaker 3: Yeah, And so hopefully that's given a few tips, because

510
00:23:01,480 --> 00:23:05,920
Speaker 3: I think I understand that mums cares don't want to

511
00:23:05,960 --> 00:23:08,879
Speaker 3: be serving a different meal, and I think we should

512
00:23:08,880 --> 00:23:11,160
Speaker 3: be very clear that's also not what we encourage. So

513
00:23:11,240 --> 00:23:12,680
Speaker 3: I would say to my clients, so, oh, don't worry,

514
00:23:12,680 --> 00:23:15,200
Speaker 3: you don't need to cook a different meal, the balance

515
00:23:15,200 --> 00:23:17,679
Speaker 3: of your meal may just be different. So for example,

516
00:23:17,720 --> 00:23:20,960
Speaker 3: if you're doing schnitzel and sweet potato chips for the family,

517
00:23:21,520 --> 00:23:24,719
Speaker 3: well you might just have grilled chicken and ditch the chips,

518
00:23:24,840 --> 00:23:26,879
Speaker 3: or you might have the chicken snitzel and just salad.

519
00:23:26,960 --> 00:23:30,600
Speaker 3: So you can often easily change different meals around so

520
00:23:30,640 --> 00:23:32,520
Speaker 3: you're still having the same one. And I think something

521
00:23:32,560 --> 00:23:35,760
Speaker 3: that you do oft in Land is putting meal selection

522
00:23:35,800 --> 00:23:37,880
Speaker 3: in the middle of the table and then people can

523
00:23:37,920 --> 00:23:41,160
Speaker 3: also serve. So if you're cooking for teenagers and you're

524
00:23:41,200 --> 00:23:43,000
Speaker 3: doing burritos, you can put the wraps in the middle,

525
00:23:43,040 --> 00:23:44,800
Speaker 3: you can put the corn chips, you can put the meat,

526
00:23:45,040 --> 00:23:47,800
Speaker 3: and then everyone can adjust what they need accordingly, rather

527
00:23:47,840 --> 00:23:50,520
Speaker 3: than that old school model of serving everyone up and

528
00:23:50,640 --> 00:23:52,480
Speaker 3: having just one dish. So I think that can work

529
00:23:52,520 --> 00:23:55,159
Speaker 3: really well. And it's okay you to acknowledge that everyone

530
00:23:55,160 --> 00:23:58,000
Speaker 3: has different nutritional requirements, and particularly for women, as we

531
00:23:58,040 --> 00:24:00,680
Speaker 3: get older, we just generally don't burn as men calories,

532
00:24:01,119 --> 00:24:04,199
Speaker 3: so we just unable to you know, as bird as

533
00:24:04,280 --> 00:24:05,840
Speaker 3: much food as we once did. And it's okay to

534
00:24:05,880 --> 00:24:07,800
Speaker 3: talk about it in those physiological terms.

535
00:24:08,320 --> 00:24:11,560
Speaker 1: Yeah, I think those deconstructed buffet style meals work really well,

536
00:24:11,600 --> 00:24:14,399
Speaker 1: particularly for younger kids that might have a bit of fussiness.

537
00:24:14,440 --> 00:24:16,440
Speaker 1: Like I know many families where I've had a client

538
00:24:16,440 --> 00:24:18,520
Speaker 1: and they're like, my daughter only eats lettuce and tomato,

539
00:24:18,560 --> 00:24:21,560
Speaker 1: but my son only eats carrot and cucumber. So how

540
00:24:21,560 --> 00:24:23,040
Speaker 1: do I make a meal. I'm like, we put it

541
00:24:23,080 --> 00:24:25,280
Speaker 1: in the middle. It's almost like a buffet. Everybody can

542
00:24:25,280 --> 00:24:28,160
Speaker 1: serve themselves because even children, we know they're really hungry

543
00:24:28,200 --> 00:24:30,120
Speaker 1: in some days and they like a whiff of air

544
00:24:30,160 --> 00:24:32,399
Speaker 1: the next day, particularly toddlers, Like some days you're like,

545
00:24:32,640 --> 00:24:34,480
Speaker 1: how the heck did you eat that much food? And

546
00:24:34,520 --> 00:24:37,240
Speaker 1: the next day they'll eat absolutely nothing and be absolutely

547
00:24:37,280 --> 00:24:39,600
Speaker 1: fine with that. So we never want to serve them.

548
00:24:39,680 --> 00:24:42,960
Speaker 1: We want to be guarded by particularly younger children's they're very,

549
00:24:43,040 --> 00:24:45,280
Speaker 1: very in tune with their hunger and their fullness. Queue

550
00:24:45,640 --> 00:24:47,920
Speaker 1: be guarded by them and let them kind of dictate

551
00:24:48,000 --> 00:24:50,199
Speaker 1: when they're full and how much they've had. And I

552
00:24:50,240 --> 00:24:52,639
Speaker 1: have a rule with me if I serve her the

553
00:24:52,760 --> 00:24:55,359
Speaker 1: veggie portion she chooses, you know, the carbs in the protein,

554
00:24:55,480 --> 00:24:56,840
Speaker 1: and I say, if you don't want to eat it, it

555
00:24:56,880 --> 00:24:58,480
Speaker 1: has to stay on your plate. You just have to

556
00:24:58,480 --> 00:25:00,760
Speaker 1: put it on your plate and leave it there. She goes, Okay,

557
00:25:00,880 --> 00:25:03,639
Speaker 1: we've sort of, you know, improved that, so she'll leave

558
00:25:03,640 --> 00:25:05,320
Speaker 1: it on her plate. Was when she was really little.

559
00:25:05,359 --> 00:25:06,879
Speaker 1: If she didn't want to have something, she'd tossed off

560
00:25:06,880 --> 00:25:09,919
Speaker 1: her highchair, And that just helps with that overall exposure,

561
00:25:10,080 --> 00:25:12,240
Speaker 1: which helps with fussy eating later on. And I have

562
00:25:12,400 --> 00:25:14,360
Speaker 1: every hope that when she is I don't know, three

563
00:25:14,440 --> 00:25:16,359
Speaker 1: four five, she'll just pick up all the veggies and

564
00:25:16,400 --> 00:25:18,600
Speaker 1: eat them because she's been constantly exposed to them when

565
00:25:18,600 --> 00:25:20,880
Speaker 1: she was younger. I have every hope that that's how

566
00:25:20,920 --> 00:25:23,159
Speaker 1: it's going to work out. And you know, the research

567
00:25:23,240 --> 00:25:25,200
Speaker 1: does actually point towards that as well. So I think

568
00:25:25,240 --> 00:25:28,040
Speaker 1: those deconstructed meals for younger families, where there's all the

569
00:25:28,040 --> 00:25:30,119
Speaker 1: different choices in the middle of the table and everybody

570
00:25:30,200 --> 00:25:34,439
Speaker 1: feeds themselves is a really great idea. Alrighty, next option

571
00:25:34,680 --> 00:25:37,120
Speaker 1: is our supermarket product of the week, and I think

572
00:25:37,359 --> 00:25:39,840
Speaker 1: one of our listeners centers this really great dipped in there, Susie,

573
00:25:39,840 --> 00:25:41,919
Speaker 1: and you headed off to the shops to find it.

574
00:25:41,920 --> 00:25:45,400
Speaker 1: It is the what's the brand? Simply delish.

575
00:25:45,480 --> 00:25:47,800
Speaker 3: When I had a look, that brand's actually got more

576
00:25:47,840 --> 00:25:51,720
Speaker 3: and more range in Woolworths, so it's kind of snuck

577
00:25:51,800 --> 00:25:53,679
Speaker 3: up on us, and I feel like it's relatively new

578
00:25:53,680 --> 00:25:55,320
Speaker 3: because when you go to the website, they don't have

579
00:25:55,359 --> 00:25:57,359
Speaker 3: a lot of the complete nutritionals on there, so I

580
00:25:57,400 --> 00:25:59,920
Speaker 3: think it's almost like a trial product going through woolworth

581
00:26:00,560 --> 00:26:03,439
Speaker 3: But certainly it's an interesting one. And the reason I

582
00:26:03,440 --> 00:26:04,920
Speaker 3: had to toddle off to buy it is that they

583
00:26:04,920 --> 00:26:07,879
Speaker 3: didn't have the nutritionals online. So I've got the container

584
00:26:08,040 --> 00:26:09,960
Speaker 3: and I thought it's sort of the first dip that

585
00:26:10,000 --> 00:26:13,520
Speaker 3: I've seen that is heavily promoting itself as a protein

586
00:26:13,600 --> 00:26:16,320
Speaker 3: based dip. And I know only add Chris's had done

587
00:26:16,359 --> 00:26:19,080
Speaker 3: a protein in rich homers a little while ago, but

588
00:26:19,760 --> 00:26:22,560
Speaker 3: it really wasn't significantly higher in protein. So this is

589
00:26:22,640 --> 00:26:25,159
Speaker 3: quite new to the market. So when you read the

590
00:26:25,240 --> 00:26:27,680
Speaker 3: label for us, it'll be good to see because lad

591
00:26:27,720 --> 00:26:30,360
Speaker 3: it is so tiny, I can literally not read any

592
00:26:30,400 --> 00:26:32,439
Speaker 3: of it, And when I even took a photo and

593
00:26:32,520 --> 00:26:34,560
Speaker 3: brought made it bigger on my phone, I still wouldn't

594
00:26:34,560 --> 00:26:36,720
Speaker 3: see it. Good luck fifty haven't got good eyes, but

595
00:26:36,800 --> 00:26:39,240
Speaker 3: Leanne's gonna very kindly read the nutritionals.

596
00:26:39,560 --> 00:26:42,520
Speaker 1: Yeah, so it's the simply delicio high protein is spinich

597
00:26:42,600 --> 00:26:44,240
Speaker 1: and child dip. There's a couple of them, and there's

598
00:26:44,280 --> 00:26:46,040
Speaker 1: like a purple one, it must be like a beech

599
00:26:46,080 --> 00:26:47,879
Speaker 1: root one, and then I think there's like a more

600
00:26:47,920 --> 00:26:49,840
Speaker 1: white one as well, So this is the green one.

601
00:26:49,840 --> 00:26:52,880
Speaker 1: The's spinach and chibe one that we've chosen. Currently retails

602
00:26:52,880 --> 00:26:55,360
Speaker 1: for three dollars fifty at Woolworst. I just think that's

603
00:26:55,400 --> 00:26:57,040
Speaker 1: quite affordable for dip. You know, there are some of

604
00:26:57,080 --> 00:26:59,040
Speaker 1: the dip brands SUSI that are you know, four five

605
00:26:59,119 --> 00:27:03,440
Speaker 1: six dollars. It's in one hundred gram container. And if

606
00:27:03,480 --> 00:27:06,359
Speaker 1: we look at the nutritional so starting with the ingredients,

607
00:27:06,400 --> 00:27:08,880
Speaker 1: the first ingredient is yogurt, so it's a dairy based

608
00:27:08,880 --> 00:27:11,320
Speaker 1: stip and that's how they're getting the extra protein in there,

609
00:27:11,560 --> 00:27:14,680
Speaker 1: So yogurt being the first ingredient, some live yogurt cultures

610
00:27:14,680 --> 00:27:20,000
Speaker 1: being the second ingredient. Twelve percent spinach, fava beans, vegetable oil, water,

611
00:27:20,320 --> 00:27:24,160
Speaker 1: white vinegar, lemon juice, lactic acid, some fresh stribes, azero

612
00:27:24,160 --> 00:27:27,240
Speaker 1: point two percent, some salts, some thickeness, some onion, powdered

613
00:27:27,240 --> 00:27:30,400
Speaker 1: black pepper, and some herbs. So a pretty good ingredient

614
00:27:30,400 --> 00:27:33,160
Speaker 1: list overall, Like I'm pretty happy with that ingredient list

615
00:27:33,520 --> 00:27:37,159
Speaker 1: and then looking at the nutritionals, so per serving, it

616
00:27:37,200 --> 00:27:39,800
Speaker 1: doesn't actually say how much a serving size is, oh

617
00:27:39,840 --> 00:27:42,080
Speaker 1: it does. It says a serving is one pack, right,

618
00:27:42,119 --> 00:27:44,760
Speaker 1: So a whole serving size is the entire container, which

619
00:27:44,800 --> 00:27:47,200
Speaker 1: is one hundred grams, which is four hundred and eighty

620
00:27:47,240 --> 00:27:50,400
Speaker 1: five kilogeel, so just over one hundred calories with fourteen

621
00:27:50,440 --> 00:27:53,879
Speaker 1: grams of protein. So that's whopping no detectable gluten in there,

622
00:27:53,880 --> 00:27:57,160
Speaker 1: which is good for asciliax that is five point two grams,

623
00:27:57,200 --> 00:27:59,240
Speaker 1: and most of that is from the yogurt, I imagine,

624
00:27:59,240 --> 00:28:01,760
Speaker 1: and there's a little bit of added vegetable oil saturated

625
00:28:01,760 --> 00:28:05,600
Speaker 1: at being point five gram so quite low carbohydrates very

626
00:28:05,680 --> 00:28:08,520
Speaker 1: low two point eight grams, with sugars being two point

627
00:28:08,600 --> 00:28:11,440
Speaker 1: five grams and sodium one hundred and twenty one milligrams,

628
00:28:11,480 --> 00:28:13,960
Speaker 1: which I think is pretty good for the entire container

629
00:28:14,000 --> 00:28:16,199
Speaker 1: of DIP. So I mean I would be pairing this

630
00:28:16,240 --> 00:28:19,160
Speaker 1: with something like some veggie sticks to increase the veggie volume,

631
00:28:19,280 --> 00:28:21,960
Speaker 1: and you're getting a whopping fourteen grams of protein as

632
00:28:21,960 --> 00:28:24,959
Speaker 1: a snack. That's huge, Like that's more than my clients

633
00:28:24,960 --> 00:28:27,439
Speaker 1: and even myself would eat for most snacks, unless you

634
00:28:27,480 --> 00:28:30,320
Speaker 1: are particularly having one of those higher protein yogurts. I

635
00:28:30,400 --> 00:28:32,720
Speaker 1: also think you could probably use something like this on

636
00:28:32,880 --> 00:28:35,080
Speaker 1: if you're making like a wrap or a sandwich. Instead

637
00:28:35,080 --> 00:28:37,080
Speaker 1: of using butter, you could use this as a bit

638
00:28:37,080 --> 00:28:38,880
Speaker 1: of a spread as well. I think would go down

639
00:28:38,960 --> 00:28:41,360
Speaker 1: really nicely. But I'm absolutely going to use this for

640
00:28:41,440 --> 00:28:43,840
Speaker 1: some of my clients to increase their vegetable intake and

641
00:28:43,880 --> 00:28:46,400
Speaker 1: give them a little bit of a protein boost between meals.

642
00:28:46,720 --> 00:28:48,840
Speaker 1: I really really like this. I don't know, one hundred

643
00:28:48,840 --> 00:28:51,200
Speaker 1: gram like the serving size seems very large to me.

644
00:28:51,360 --> 00:28:53,440
Speaker 1: I'd even be happy if my clients were having half

645
00:28:53,440 --> 00:28:55,720
Speaker 1: of that. With seven grams of protein, you could have

646
00:28:55,760 --> 00:28:57,760
Speaker 1: a couple of grainy crackers and some veggie sticks and

647
00:28:57,800 --> 00:29:00,760
Speaker 1: you could probably easy get close to that ten grams

648
00:29:00,760 --> 00:29:02,600
Speaker 1: depending on the type of cracker as well. I don't

649
00:29:02,600 --> 00:29:04,480
Speaker 1: know if you need the entire thing. That's a lot

650
00:29:04,480 --> 00:29:07,160
Speaker 1: of dip, but I'm pretty happy with the nutritionals. They're

651
00:29:07,240 --> 00:29:09,760
Speaker 1: very strong. The ingredient list is pretty good too, and

652
00:29:09,800 --> 00:29:11,720
Speaker 1: compared to other dips on the market, I think three

653
00:29:11,720 --> 00:29:13,800
Speaker 1: dollars fifty is sort of reasonable.

654
00:29:14,320 --> 00:29:16,400
Speaker 3: Yeah, just to repeat for me, what with the calorie

655
00:29:16,400 --> 00:29:18,360
Speaker 3: load was for the one hundred gram so.

656
00:29:18,320 --> 00:29:20,120
Speaker 1: The whole top one hundred grams is four hundred and

657
00:29:20,160 --> 00:29:23,560
Speaker 1: eighty five Killer Jules, which is what one twentyish calories?

658
00:29:23,880 --> 00:29:24,960
Speaker 2: Do you reckon? That's right?

659
00:29:25,680 --> 00:29:29,200
Speaker 1: Yeah, Based on the ingredient, it's just it's yogurt, spinach,

660
00:29:29,480 --> 00:29:31,200
Speaker 1: bit of faber beans. Yeah, and then the rest of

661
00:29:31,200 --> 00:29:34,240
Speaker 1: the include it's just water, vinegar, you know, salt, herb

662
00:29:34,280 --> 00:29:36,520
Speaker 1: spices I think so, yeah, and the yogurts based with

663
00:29:36,560 --> 00:29:38,400
Speaker 1: skim milk powder. So yeah, it's pretty lean.

664
00:29:38,880 --> 00:29:40,920
Speaker 2: Okay. I tried this one.

665
00:29:40,960 --> 00:29:43,120
Speaker 3: I bought what is this spinach and chibe and I

666
00:29:43,240 --> 00:29:45,040
Speaker 3: used it like as a spread.

667
00:29:45,040 --> 00:29:46,280
Speaker 2: On a cracker.

668
00:29:47,080 --> 00:29:50,560
Speaker 3: Yeah, it's definitely thicker and more substantial than dip.

669
00:29:50,680 --> 00:29:52,120
Speaker 2: Definitely normal dip.

670
00:29:52,520 --> 00:29:55,520
Speaker 3: So yeah, I quite like it actually, Like I think

671
00:29:55,560 --> 00:29:58,600
Speaker 3: the other flavors are like a beetroot hommus one and

672
00:29:59,080 --> 00:30:01,520
Speaker 3: I think something nutt and there's a pink one and

673
00:30:01,560 --> 00:30:05,240
Speaker 3: a white one. But because I struggle, Actually, there's a

674
00:30:05,280 --> 00:30:07,800
Speaker 3: whole lot of clients coming to mind now who don't

675
00:30:07,840 --> 00:30:11,680
Speaker 3: like yogurt perhaps or they're not keen on bars that

676
00:30:11,800 --> 00:30:14,600
Speaker 3: I struggle to get protein at that afternoon snack.

677
00:30:15,560 --> 00:30:16,719
Speaker 1: So for that group.

678
00:30:16,920 --> 00:30:20,880
Speaker 3: This could be a very useful product, and it sounds expensive,

679
00:30:20,920 --> 00:30:22,960
Speaker 3: but keep in mind people are paying five dollars plus

680
00:30:22,960 --> 00:30:25,680
Speaker 3: for a protein bar or even a coffee, so I

681
00:30:25,760 --> 00:30:28,600
Speaker 3: don't think that really even if you split it over

682
00:30:28,720 --> 00:30:32,440
Speaker 3: to snacks and gave yourself seven grams of protein maybe

683
00:30:32,440 --> 00:30:35,120
Speaker 3: with some nuts and veggies, I actually quite like it,

684
00:30:35,160 --> 00:30:36,720
Speaker 3: so I think I will be writing it into some

685
00:30:36,760 --> 00:30:39,120
Speaker 3: of the meal plans. So let's see how it goes.

686
00:30:39,160 --> 00:30:40,920
Speaker 3: You know, you and I have been burnt a lot recently.

687
00:30:40,960 --> 00:30:43,360
Speaker 3: We find these great products and they just don't survive

688
00:30:43,440 --> 00:30:47,360
Speaker 3: the brutal industry that supermarket. But you know, from us,

689
00:30:47,600 --> 00:30:49,080
Speaker 3: I tend to agree with you if you think those

690
00:30:49,160 --> 00:30:52,560
Speaker 3: nutritional sound right. The calories load's really good and the

691
00:30:52,600 --> 00:30:54,880
Speaker 3: protein is good, and yeah, give it a go. So

692
00:30:54,920 --> 00:30:57,240
Speaker 3: it's only in Woolly's at the moment, but this company

693
00:30:57,240 --> 00:31:01,640
Speaker 3: will be an interesting to watch. The simply deletione.

694
00:31:01,040 --> 00:31:02,840
Speaker 1: And I just looked up the white one for anyone

695
00:31:03,040 --> 00:31:06,680
Speaker 1: playing along at home. It is the it's a high

696
00:31:06,720 --> 00:31:10,280
Speaker 1: protein homus and roasted alm and one and the purple

697
00:31:10,320 --> 00:31:13,800
Speaker 1: one is a beechroot and sizik dip. So they're all

698
00:31:13,840 --> 00:31:15,760
Speaker 1: dairy based, which is how they get the protein in.

699
00:31:16,600 --> 00:31:18,320
Speaker 2: Yeah, So again, if you're not a found of dairy,

700
00:31:18,320 --> 00:31:18,880
Speaker 2: maybe not for you.

701
00:31:18,920 --> 00:31:21,120
Speaker 3: But the flavors were quite subtle, and yeah, definitely worth

702
00:31:21,120 --> 00:31:23,680
Speaker 3: a try, particularly coming into party season. Now that our

703
00:31:23,760 --> 00:31:26,560
Speaker 3: beautiful Mediterranean dip is gone, I can't find it any relianna.

704
00:31:26,560 --> 00:31:27,760
Speaker 3: I couldn't even get any old.

705
00:31:27,560 --> 00:31:30,440
Speaker 2: Stock, so it's all very bleak, all right.

706
00:31:30,640 --> 00:31:33,000
Speaker 3: To wrap us up today, we have our listener question,

707
00:31:33,160 --> 00:31:35,840
Speaker 3: and this is an interesting one on oils. And the

708
00:31:35,920 --> 00:31:38,120
Speaker 3: question was that I use olive oil for cooking, but

709
00:31:38,160 --> 00:31:41,400
Speaker 3: I'm wondering if I nutritionally there are some other options

710
00:31:41,560 --> 00:31:44,160
Speaker 3: I can mix things up with, which I thought is

711
00:31:44,160 --> 00:31:48,040
Speaker 3: actually good because one oil is pretty expensive at the moment,

712
00:31:48,120 --> 00:31:50,000
Speaker 3: and sometimes you just get sick of different ones. So

713
00:31:50,080 --> 00:31:52,400
Speaker 3: leanne and I will preface this by saying that, without

714
00:31:52,440 --> 00:31:54,560
Speaker 3: a doubt, when it comes to health outcomes, extra Version

715
00:31:54,560 --> 00:31:58,360
Speaker 3: olive oil is Australian, we should say Australian Extraversion olive oil.

716
00:31:58,560 --> 00:32:01,840
Speaker 3: Thanks to it's very very high antioxidant content which protects

717
00:32:01,840 --> 00:32:04,840
Speaker 3: it against heat, is a great choice. I certainly have

718
00:32:05,240 --> 00:32:08,200
Speaker 3: extra Version olive at home for cooking. I certainly routinely

719
00:32:08,240 --> 00:32:11,160
Speaker 3: dress it with salads, but I would say that a

720
00:32:11,200 --> 00:32:13,720
Speaker 3: lot of people will grab a vegetable or canola oil

721
00:32:14,000 --> 00:32:16,080
Speaker 3: for cooking or for the barbecue, whereas I don't.

722
00:32:16,200 --> 00:32:18,800
Speaker 2: I don't stop those oils in my cupboard at all.

723
00:32:19,280 --> 00:32:22,480
Speaker 3: The other oil I do use is an avocado oil,

724
00:32:23,480 --> 00:32:25,720
Speaker 3: and there's a couple of different ones. The one that

725
00:32:25,760 --> 00:32:29,320
Speaker 3: I've got is grow avocado oil. There's two different ones.

726
00:32:29,360 --> 00:32:32,400
Speaker 3: There's the extra virgin, which is sort of similar antioxidant.

727
00:32:32,440 --> 00:32:35,840
Speaker 3: It's very good quality, high quality oil, fresh pressed at harvest,

728
00:32:35,920 --> 00:32:38,680
Speaker 3: which means it's great for salad dressings, and got a

729
00:32:38,880 --> 00:32:42,479
Speaker 3: very well, not very but a reasonably strong flavor, so

730
00:32:42,520 --> 00:32:45,240
Speaker 3: it goes really well with that kind of green salad,

731
00:32:45,680 --> 00:32:48,720
Speaker 3: chicken and avocado salad. I'll certainly use that. But there's

732
00:32:48,840 --> 00:32:53,680
Speaker 3: also a good version which has been developed for cooking.

733
00:32:54,000 --> 00:32:57,280
Speaker 3: So avocado oil in not a dissimilar way to good

734
00:32:57,360 --> 00:32:59,680
Speaker 3: quality extra virgin olive oil can be cooked a quite

735
00:32:59,720 --> 00:33:02,800
Speaker 3: high and preachers contry to popular opinion, and the good

736
00:33:02,920 --> 00:33:05,760
Speaker 3: variety of growth is the cooking type, so it's the

737
00:33:05,800 --> 00:33:07,880
Speaker 3: one for everyday use. So it's a bit more subtle

738
00:33:07,920 --> 00:33:09,880
Speaker 3: in flavor, And that's the one that i'd dry with

739
00:33:09,960 --> 00:33:12,200
Speaker 3: on the pan if I was cooking a shitsil or

740
00:33:12,240 --> 00:33:14,760
Speaker 3: if I was doing the salmon. So that's the other

741
00:33:14,800 --> 00:33:17,080
Speaker 3: one that I tend to go to. Now it's a

742
00:33:17,200 --> 00:33:19,640
Speaker 3: similar price range to that of extra Version olive oil,

743
00:33:19,920 --> 00:33:21,720
Speaker 3: but I think sometimes you just want a different one

744
00:33:21,800 --> 00:33:24,480
Speaker 3: depending on what's on sale in the supermarket. And that's

745
00:33:24,520 --> 00:33:27,360
Speaker 3: probably the other oil I will lean towards. And the

746
00:33:27,400 --> 00:33:31,320
Speaker 3: other one that I stock at home is an avocado oil.

747
00:33:31,560 --> 00:33:33,959
Speaker 3: So yeah, if you sort of think, oh, what does

748
00:33:34,000 --> 00:33:36,920
Speaker 3: it taste like when cooking, you don't really notice it.

749
00:33:36,920 --> 00:33:38,400
Speaker 3: It's could have got a bit of a creamy kind

750
00:33:38,440 --> 00:33:40,760
Speaker 3: of flavor, but it's not. It's so mild, it's not.

751
00:33:40,840 --> 00:33:42,760
Speaker 3: Actually I would argue that olive oil has got a

752
00:33:42,760 --> 00:33:46,720
Speaker 3: stronger flavor. I agree, Yeah, So I think it works

753
00:33:46,760 --> 00:33:50,120
Speaker 3: really well. And in terms of health, we can't stress

754
00:33:50,200 --> 00:33:53,520
Speaker 3: enough that these are oils that have got health promoting benefits,

755
00:33:53,560 --> 00:33:56,840
Speaker 3: whereas vegetable oil, in particular, vegetable oil is a blend.

756
00:33:56,880 --> 00:33:59,840
Speaker 3: It's usually half palm oil, which is heavily saturated, Like

757
00:34:00,360 --> 00:34:03,720
Speaker 3: even though it sounds healthy, it's a heavily refined oil,

758
00:34:03,720 --> 00:34:07,120
Speaker 3: which means that in processing it's what we call chemically

759
00:34:07,200 --> 00:34:10,440
Speaker 3: stripped right down and all the nutrients taken out and

760
00:34:10,960 --> 00:34:14,200
Speaker 3: heavily processed, like there's no positive nutritional things we can say,

761
00:34:14,200 --> 00:34:16,840
Speaker 3: even though it sounds healthy. So yeah, sure, occasionally you

762
00:34:16,880 --> 00:34:18,680
Speaker 3: might want to use, say a sesame oil or a

763
00:34:18,680 --> 00:34:22,399
Speaker 3: peanut oil for an Asian dish, but myself, I tend

764
00:34:22,480 --> 00:34:25,160
Speaker 3: to stick to those two, the Extravergent olive or an

765
00:34:25,200 --> 00:34:28,520
Speaker 3: ab the avocado oil, which is the Grove brand in supermarkets.

766
00:34:28,920 --> 00:34:30,360
Speaker 1: It's funny that you say that because I have the

767
00:34:30,400 --> 00:34:32,799
Speaker 1: exact same one of my pantry as the Grove avocado oil,

768
00:34:32,800 --> 00:34:35,359
Speaker 1: which I use for salad dressings, because sometimes I do

769
00:34:35,400 --> 00:34:38,160
Speaker 1: find Extraversion olive oil that little bit more overpowering in

770
00:34:38,239 --> 00:34:40,759
Speaker 1: terms of the flavor as well, particularly if I'm using

771
00:34:40,840 --> 00:34:42,880
Speaker 1: a lot of the times I will substitute butter in

772
00:34:42,920 --> 00:34:45,760
Speaker 1: a cake for oil, and sometimes you can actually taste

773
00:34:45,760 --> 00:34:47,640
Speaker 1: the olive oil like I love. Like you mentioned the

774
00:34:47,680 --> 00:34:50,279
Speaker 1: health benefits of that, but occasionally I do swap it

775
00:34:50,320 --> 00:34:54,080
Speaker 1: in for an avocado oil because it does have that milder,

776
00:34:54,160 --> 00:34:56,800
Speaker 1: more subtle flavor. So I have three oils in my pantry.

777
00:34:56,840 --> 00:34:59,640
Speaker 1: I always use Australian Extraversion olive oil like you, and

778
00:34:59,680 --> 00:35:01,960
Speaker 1: I also use avocado oil and also a little bit

779
00:35:01,960 --> 00:35:04,320
Speaker 1: of sesame oil, particularly if I'm doing like an Asian

780
00:35:04,400 --> 00:35:06,839
Speaker 1: like a stir fry, or even sometimes if I'm doing

781
00:35:06,880 --> 00:35:08,520
Speaker 1: some wantons in the pan or something, I'll use a

782
00:35:08,560 --> 00:35:10,799
Speaker 1: little bit of sesame oil. But the other benefit is,

783
00:35:10,880 --> 00:35:12,480
Speaker 1: and what I hear a lot of my clients being

784
00:35:12,560 --> 00:35:15,040
Speaker 1: quite worried about, is this smoke point of oil. So

785
00:35:15,160 --> 00:35:18,640
Speaker 1: avocado oil is good from a higher smoke point perspective

786
00:35:18,640 --> 00:35:20,959
Speaker 1: as well. I'm not a fan of using coconut oil

787
00:35:21,000 --> 00:35:23,960
Speaker 1: because there is, in my opinion, zero real health benefits

788
00:35:23,960 --> 00:35:26,040
Speaker 1: of using that. I know a lot of people say, oh,

789
00:35:26,080 --> 00:35:27,920
Speaker 1: but it's got a really high smoke point, But I

790
00:35:27,920 --> 00:35:30,600
Speaker 1: would rather utilize an oil that has some health benefits

791
00:35:30,640 --> 00:35:32,960
Speaker 1: as well. So extroversion olive oil does have a good

792
00:35:33,000 --> 00:35:36,120
Speaker 1: smoke point. We're looking around about one hundred and ninety

793
00:35:36,200 --> 00:35:40,280
Speaker 1: for extraversion olive oil, whereas avocado is avocado oil is higher,

794
00:35:40,320 --> 00:35:42,600
Speaker 1: so it's good for that as well. So I'm like you,

795
00:35:42,719 --> 00:35:45,320
Speaker 1: I tend to have about three oils in my pantry,

796
00:35:45,360 --> 00:35:47,520
Speaker 1: and depending on what I'm doing with them, am I

797
00:35:47,520 --> 00:35:49,799
Speaker 1: making a salad dressing, Am I substituting it for butter

798
00:35:49,880 --> 00:35:51,880
Speaker 1: in a cake? Or am I making you know something

799
00:35:51,880 --> 00:35:53,759
Speaker 1: in the pan or on the barbecue that will be

800
00:35:53,840 --> 00:35:55,879
Speaker 1: kind of my choice of oil as well.

801
00:35:56,120 --> 00:35:58,799
Speaker 3: So hopefully that gives you some different options, particularly as

802
00:35:58,840 --> 00:36:03,080
Speaker 3: we move into salad, sea and lean. I'm just actually

803
00:36:03,120 --> 00:36:06,640
Speaker 3: doing a review on commercial salad dressings, and there's a

804
00:36:06,680 --> 00:36:08,560
Speaker 3: couple of ones that aren't too bad. I think some

805
00:36:08,600 --> 00:36:11,040
Speaker 3: of the marian ones we've spoken about before are quite good.

806
00:36:11,320 --> 00:36:15,160
Speaker 3: But you cannot go past a good quality extra vergin oil,

807
00:36:15,200 --> 00:36:18,040
Speaker 3: whether it's olive oil or avocado oil, and a bit

808
00:36:18,080 --> 00:36:21,080
Speaker 3: of sol or even some balstomach vinegar like that is

809
00:36:21,160 --> 00:36:24,759
Speaker 3: always nutrition and your best option over and above any

810
00:36:24,840 --> 00:36:26,000
Speaker 3: type of commercial dressing.

811
00:36:26,360 --> 00:36:28,160
Speaker 1: Yeah, agreed, And a little bit of lemon juice goes

812
00:36:28,200 --> 00:36:29,920
Speaker 1: a long way as well in a salad dressing combo.

813
00:36:30,640 --> 00:36:32,720
Speaker 1: Right well, that brings us to the end of another

814
00:36:32,760 --> 00:36:35,680
Speaker 1: episode of Nutrition counch Don't forget we have our beautiful

815
00:36:35,760 --> 00:36:40,000
Speaker 1: range of scientifically designed supplements at design bidietitians dot com.

816
00:36:40,040 --> 00:36:43,560
Speaker 1: We've got our two protein ranges, the Nourish Women's Protein

817
00:36:43,640 --> 00:36:46,319
Speaker 1: and also the Nourish pre and Probotic protein. And we've

818
00:36:46,320 --> 00:36:49,160
Speaker 1: also got our hot chocolates, our Low and our Rest.

819
00:36:49,200 --> 00:36:52,719
Speaker 1: They're available at Designed bidietitians dot com. We ship to

820
00:36:52,760 --> 00:36:55,239
Speaker 1: Australia and New Zealand as well, so thank you so

821
00:36:55,320 --> 00:36:56,960
Speaker 1: much for listening. We will catch you guys in the

822
00:36:57,000 --> 00:36:57,640
Speaker 1: next podcast.

823
00:36:58,040 --> 00:36:58,680
Speaker 2: Have a great week.

824
00:37:01,200 --> 00:37:02,480
Speaker 1: Some man most