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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

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Speaker 1: Leanne Ward and I'm City Burrow, and together we bring

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

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

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Speaker 1: in the world of nutrition as well as digestive health.

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Speaker 1: Today we discuss talking to our kids about health and nutrition,

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Speaker 1: girls in particular about food and diets and what we

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Speaker 1: should should not be saying. We found a new high

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Speaker 1: protein dip in the supermarket, and our list of question

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Speaker 1: is all about oils and which ones we regularly grab

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Speaker 1: as dietitians. But before we kick off our first segment,

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Speaker 1: Susie I thought we just should say a quick or

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Speaker 1: a huge thank you to all of our loyal listeners

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Speaker 1: who have purchased our very first book, Reset Nourish Burn

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Speaker 1: we've received such amazing feedback on the book and also

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Speaker 1: the audio version of the book, and we just wanted

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Speaker 1: to drop a little thank you for all of our

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Speaker 1: listeners for their support because it truly does mean so

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Speaker 1: much to us.

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Speaker 2: It does, and I think this is quite different from

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Speaker 2: a lot of our other products, because of course we've

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Speaker 2: written things like the Peri Plan and our supermarket shaping guides,

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Speaker 2: and we've got a new guide for kids coming out

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Speaker 2: early next year. But this is much more in depth

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Speaker 2: around the science, around the psychology of eating healthy, the

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Speaker 2: key nutrients women need, the science of fat burning, and

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Speaker 2: of course recipes which we haven't done before, so twenty

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Speaker 2: five nutritionally balanced recipes that we cook and prepare and

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Speaker 2: shop for you. So if you haven't all looking on

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Speaker 2: for something to give a friend or something for Christmas,

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Speaker 2: it's a really solid resource and you will get.

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Speaker 1: A lot more out of it.

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Speaker 2: In terms of the depth of information compared to what

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Speaker 2: 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 can even find it on places like

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Speaker 1: Amazon as well. All right, Zusie, 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 where 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 guts. 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 gasoine testinal disorders, things like celiac disease, irreto abow syndrome,

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Speaker 1: inflammatory of our disease such as crones and alternative coliitis

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

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Speaker 1: 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? So use someone at the first side

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Speaker 1: of a stiffle, you're running off to your doctor to

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

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Speaker 1: 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 antibiotic,

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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 heart 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: a like off to the doctor for a script for antibotics,

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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 the closest bathroom will be, they

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Speaker 1: are all signs to me that there's something's going on

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

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

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

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

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

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

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Speaker 1: times a year, probably signs of an unhealthy gut because

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Speaker 1: of that link to the gut and the immune system.

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Speaker 1: And lastly, if you have autoimmune conditions or metabolic diseases,

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Speaker 1: these can be linked back to poor gut health as well.

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Speaker 1: So if you're any number of those that are listed above,

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Speaker 1: I would be paying close attention to the next things

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Speaker 1: that I recommend in terms of improving your gut health.

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Speaker 1: So the first thing we want to focusome is dietary fiber.

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Speaker 1: Because fiber is like a superfood it truly is. It

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Speaker 1: cannot only impact positively our gut health. It also can

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Speaker 1: help to reduce the risk of some diseases such as

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Speaker 1: bow cancers. We know that different types of fiber feed

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Speaker 1: the healthy bacteria in our gut. Fiber helps to keep

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Speaker 1: us regular, and different types of fiber can even be

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Speaker 1: helpful for things like high cholesterol or stabilizing blood sugar

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Speaker 1: levels as well. So the more fiber we have in

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Speaker 1: our diet, the better. Particularly, we want to get that

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Speaker 1: fiber from whole food sources. We want more fruits, we

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Speaker 1: want more vegetables, we want more legumes, beans, pulses, whole grains, nuts,

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Speaker 1: and seeds. Ideally, the research shows is that the single

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Speaker 1: best thing that we can do for our gut health

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Speaker 1: is to have the most diverse gut microbiome that we

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Speaker 1: can and how we do that is aiming for a

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Speaker 1: diversity in our diet. So really the research points towards

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Speaker 1: thirty plants a WICK, So that's WICK. It sounds like

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Speaker 1: a really big number, but you can honestly achieve plants

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Speaker 1: in just a single meal. So a plant point, for

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Speaker 1: lack of a better word, is given anytime you eat

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Speaker 1: a different fruit, vegetable, whole grain, legume, bean, nut, or seed.

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Speaker 1: So if you have peanut butter on whole grain toasts,

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

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Speaker 1: the whole grain toast. But if you had abc spread instead,

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Speaker 1: which maybe it's an Australian thing, maybe it's not. It's

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Speaker 1: a nut butter spread which has almonds, brazil nuts and

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

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Speaker 1: 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 dinnut 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 if the only vegetable on your

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Speaker 1: plate is half a plate of broccoli, it's good from

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Speaker 1: a 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 process foods, too

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

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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. Well, 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 house 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 of 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 on the

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Speaker 1: market are inulin and chicka 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: and 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 ermented milk,

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

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Speaker 1: by dietitians pre and probotic blender protein powder. That's another

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Speaker 1: good food source as well. So focus on the plant points,

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Speaker 1: focus on adding in probotics, focus on adding in probotics,

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Speaker 1: and work on the lifestyle factors as well. Reducing alcohol,

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Speaker 1: reducing stress, and trying to improve physical activity or just

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Speaker 1: move your body regularly. These are all the really key

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Speaker 1: things to do to your gut health, and you don't

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

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Speaker 1: out sugar, you don't have to you know, go gluten free,

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

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Speaker 1: to take all of these expensive supplements or even go

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Speaker 1: and get gut health testing unless you've got some of

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Speaker 1: these big red flags such as unexplained weight loss, you know,

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Speaker 1: night sweats, blood in your stools, or a big family

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Speaker 1: history of say, you know, bow cancer or celiac disease,

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Speaker 1: and I would probably be recommending to pop off to

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Speaker 1: your GP or your doctrine just get some further testing,

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Speaker 1: particularly if you've got a lot more of these symptoms.

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Speaker 1: But generally with gut health, there's a lot of things

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Speaker 1: that we can do from a nutrition and a lifestyle

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Speaker 1: perspective first before we look at things like supplements and

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Speaker 1: other sort of more targeted areas. So was that I

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Speaker 1: guess helpful, Susie, you think for our listeners as a

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Speaker 1: bit of a gut health reset mini reset. Yeah, I

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Speaker 1: like it.

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Speaker 2: I think it's very clear. It makes me laugh because

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Speaker 2: I remember one time I read an article or maybe

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Speaker 2: I was just giving advice, and I said to someone

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Speaker 2: that you had to have thirty different plant foods to day,

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Speaker 2: which it's not impossible, you know, if you use it

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Speaker 2: really dense screened bread or you know, different things that

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Speaker 2: I just laugh, And that's why I like. Also those

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Speaker 2: pre made salads that you can get. You can get

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Speaker 2: them in Willies too, but I prefer the calls ones.

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Speaker 2: I find that they've got a better range of flavors

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Speaker 2: because within those they've got several different lettuce leaves cut up,

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Speaker 2: so you get that diversity without having to buy all

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Speaker 2: the individual foods, which can be so expensive at the moment.

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Speaker 2: So I particularly like those to really get that mix.

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Speaker 2: But I think it just whenever you're talking about you know,

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Speaker 2: it's not just about going to the bathroom regularly. It

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Speaker 2: just reminds me of how much we're learning about our

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Speaker 2: general dietary patterns and potential food additives and ultra processed

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Speaker 2: food on the health of the gut and the dramatically

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Speaker 2: increasing rates of bower cancer, and it's all interrelated. So absolutely,

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Speaker 2: I think, you know, making sure and it's a positive message,

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Speaker 2: isn't it, Like eat more of these foods, like these

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Speaker 2: are the ones to focus on as opposed to cut

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Speaker 2: back eat less, And I think that's really really positive.

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Speaker 2: So whenever you're out buying something, the more variety the better.

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Speaker 2: You know, a mixed stir fries better than a whole

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Speaker 2: plate of broccoli, et cetera. Because I often hear those

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Speaker 2: very driven businessman and they'll write about how they eat

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Speaker 2: the same thing every day because it minimizes their preparation,

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Speaker 2: and I just laugh because I think, oh, they always

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Speaker 2: know everything about everything, don't they. And they get on

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Speaker 2: these diets that they follow, and one of them's on

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Speaker 2: the carnivore diet, and they'll say that I eat this

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Speaker 2: every night, and I think, well, actually, you're not doing

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Speaker 2: the best thing for your health, really, But they always

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Speaker 2: think they know better than everyone else. So it just

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Speaker 2: makes me laugh. Really, But no, that was great, and

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Speaker 2: so I think a lot of people would find that

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Speaker 2: really really helpful. Because you and I were commenting that

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Speaker 2: when we see new clients one of the downsides at times,

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Speaker 2: not always, but we struggle sometimes because clients who have

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Speaker 2: previously not had any issues with constipation will suddenly report

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Speaker 2: issues because their diet has changed so dramatically. And you

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Speaker 2: and I sort of worked out that perhaps the volume

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Speaker 2: of extras like alcohol and high fat food isn't going

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Speaker 2: through their digestive system, and the body is just basically

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Speaker 2: changing and around and changing the efficiency. So it's certainly

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Speaker 2: something that comes up, and it's about, you know, getting

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Speaker 2: the gut working harder and really identifying what types of

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Speaker 2: fiber and foods it responds best to everything. Everyone's different

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Speaker 2: with individual differences, and many of us will work out

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Speaker 2: a regime that's right for us. But certainly, if you're

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Speaker 2: used to eating, you know, two two and a half

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Speaker 2: thousand calories per day and putting that through your digestive

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Speaker 2: system and you cut way back and down to fifteen hundred,

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Speaker 2: you will notice a change because the body is basically

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Speaker 2: having to process a lot less food. So that's one

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Speaker 2: of the reasons that initially when you start a new

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Speaker 2: diet regime, your digestion may slow, but it will be

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Speaker 2: temporary only as things settle down a bit, So keep

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Speaker 2: that in mind too, if you've noticed it al rightly, Anne,

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Speaker 2: this is a topic that I think will resonate with

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Speaker 2: a lot of our listeners because we often cover things

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Speaker 2: around weight control, eating behavior, supermarket products. These are topics

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Speaker 2: we know from surveying our audience that people are particularly

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Speaker 2: interested in. But I also think this is something that

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Speaker 2: comes up, particularly, as you mentioned, for mums of daughters.

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Speaker 2: And it occurs to me when I have a client

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Speaker 2: who'll say, look, I'm cooking for the family, and even

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Speaker 2: though I need to eat differently, I don't want to

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Speaker 2: be eating different to the family. I don't want my

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Speaker 2: kids to see that I'm not eating the same food

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Speaker 2: is there. I'm not having the pastors and rice at night.

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Speaker 2: And it led to us thinking about how do we

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Speaker 2: talk about food nutrition diets with children, teenagers, and in

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Speaker 2: particular little girls and teenage girls without doing more damage.

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Speaker 2: So for me, it's about being really honest and open

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Speaker 2: with kids. You know, I think that we also want

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Speaker 2: to be teaching them messages about health and balance. You know,

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Speaker 2: we certainly don't want to be encouraging them to eat

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Speaker 2: and think that discretionary food they can eat as much

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Speaker 2: as they want when they want. I don't think that's

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Speaker 2: a strong message either, and sometimes we'll get backlash. You

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Speaker 2: shouldn't talk about good and bad foods, and I kind

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Speaker 2: of disagree, because there are foods that are so nutritionally poor.

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Speaker 2: We need to let children know that they're not good

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Speaker 2: for you. There's too much sugar. I think that that

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Speaker 2: is okay to be honest. I don't think it's good

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Speaker 2: to be saying, oh, it's okay to have it sometimes,

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Speaker 2: because I don't think it's okay to have it sometimes.

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Speaker 2: I think we need to be quite clear with children

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Speaker 2: and explain why it's not great for us. You know,

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Speaker 2: it's really bad for our teeth. You know there's physiological downsides.

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Speaker 1: You know.

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Speaker 2: You doesn't always have to be weight related. We can

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Speaker 2: say it's not good for our bodies to have concentrated sugar.

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Speaker 2: But in particular with girls and mums, what I'll say

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Speaker 2: is that when you're worried about having a different meal

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Speaker 2: or a lighter version or a smaller portion, it's okay

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Speaker 2: to say, I'm a grown woman, a middle aged woman,

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Speaker 2: and I need a lot less than you. So that's

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Speaker 2: why you need more energy, because you're growing and developing

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Speaker 2: and much more active, and as we get older, we

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Speaker 2: just don't you know, I don't need as much food.

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Speaker 2: And again, I think it's okay to say that it's

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Speaker 2: okay to be different. Everyone's not the same. So that's

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Speaker 2: one way that I talk about it, because I think

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Speaker 2: that it's a fine line. You, of course, don't want

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Speaker 2: to be promoting any level of ridiculous restriction or hiding

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Speaker 2: foods away so kids end up stealing them. You know,

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Speaker 2: I've spoken before that in my own home, I keep

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Speaker 2: you know, what you would call a mix of not

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Speaker 2: so healthy foods and healthy foods available all the time

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Speaker 2: because I didn't want kids who are obsessed with finding

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Speaker 2: the junk food and eating it. And it works well,

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Speaker 2: you know, they don't always go and grab the chain,

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Speaker 2: but they're often asking for a carrot because that's what

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Speaker 2: we generally promote. That's what I eat, and then they

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Speaker 2: model off me and I don't put a lot of

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Speaker 2: focus on the food. And if the boys, I've got boys,

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Speaker 2: so that's a bit different. But if the boy said

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Speaker 2: to me, why was I not having the pasta? I

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Speaker 2: would say, because I don't need as much energy as

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Speaker 2: you You know, I've sat at a desk all day,

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Speaker 2: I need something plainer. So I'm actually quite honest and

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Speaker 2: open about it, and I think that's okay. And I

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Speaker 2: really always often also link back to energy requirements and

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Speaker 2: what the body needs and different human beings need different things,

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Speaker 2: and I think that's a very good way of doing it,

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Speaker 2: rather than pretending it's not happening, or pretending to eat

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Speaker 2: something you don't. I think that does more damage than anything.

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

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Speaker 1: me as what two and three quarters like? Rely three

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

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Speaker 1: say to me, does mummy want some? Does study want

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Speaker 1: someone us? So no, Mummy is okay. But Daddy mund

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Speaker 1: he was out mowing the lawn for a few hours

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Speaker 1: day and he's you know, he's tired. He's done a

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Speaker 1: lot of exercise today. And so I think it's okay

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Speaker 1: not just to say, like, you know, mum with the children,

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

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Speaker 1: at a death shovel day, he might not need as

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Speaker 1: much fuel. But if he's a trading and he's out

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

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

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

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

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Speaker 1: and Mummy doesn't need as much because she sits down

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

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Speaker 1: explain 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

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Speaker 1: to have an appreciation for the portion sizes for your body.

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Speaker 1: So what I'll say to some of my client, if

429
00:20:00,520 --> 00:20:02,800
Speaker 1: you know one of their kids notices, I'll say, just

430
00:20:02,880 --> 00:20:04,520
Speaker 1: like you would say to your child when you're making

431
00:20:04,520 --> 00:20:06,880
Speaker 1: a cake, I'm just weighing out the ingredients to make

432
00:20:06,920 --> 00:20:09,000
Speaker 1: sure that I get enough food for my body, and

433
00:20:09,040 --> 00:20:12,480
Speaker 1: I get enough protein to help with my exercise. I

434
00:20:12,520 --> 00:20:14,680
Speaker 1: get enough carbs for my energy, and I make sure

435
00:20:14,680 --> 00:20:16,960
Speaker 1: that I have enough vegetables for my body because that's

436
00:20:16,960 --> 00:20:19,280
Speaker 1: what keeps it healthy. That's what helps me sleep better,

437
00:20:19,280 --> 00:20:21,359
Speaker 1: it helps me see better. You know, it gives me

438
00:20:21,400 --> 00:20:23,560
Speaker 1: lots of vitamins and minerals, and depending on the age

439
00:20:23,560 --> 00:20:25,160
Speaker 1: of the child, you're going to change that round. I'm

440
00:20:25,160 --> 00:20:27,359
Speaker 1: not going to tell Mia about vitamins and minerals because

441
00:20:27,359 --> 00:20:29,680
Speaker 1: she's not really going to understand it too yet. When

442
00:20:29,680 --> 00:20:32,560
Speaker 1: she's five, I probably will have that discussion. So I

443
00:20:32,560 --> 00:20:35,760
Speaker 1: think it's really important to say, just like mummy would

444
00:20:35,760 --> 00:20:38,119
Speaker 1: weigh the ingredients when I'm making a cake, I'm going

445
00:20:38,160 --> 00:20:40,040
Speaker 1: to weigh some of my dinners just to start with,

446
00:20:40,119 --> 00:20:43,400
Speaker 1: to understand how much fuel my body needs right now,

447
00:20:43,440 --> 00:20:46,800
Speaker 1: because we're not just going to blindly make a cake. Well,

448
00:20:46,800 --> 00:20:48,679
Speaker 1: I'm certainly not. I'm not a huge baker. If I

449
00:20:48,720 --> 00:20:50,560
Speaker 1: make a cake, I will weigh out the butter, I

450
00:20:50,600 --> 00:20:53,080
Speaker 1: will weigh out the sugar. I will weigh out the

451
00:20:53,119 --> 00:20:55,640
Speaker 1: oats or the flour, because otherwise, if I don't, that

452
00:20:55,680 --> 00:20:57,960
Speaker 1: cake is not going to taste very good. It's probably

453
00:20:58,000 --> 00:20:59,720
Speaker 1: going to be like a rock and nobody's going to

454
00:20:59,760 --> 00:21:02,400
Speaker 1: want it eat it. So I will intentionally weigh all

455
00:21:02,440 --> 00:21:04,679
Speaker 1: of the ingredients in my cake. And I think that

456
00:21:04,800 --> 00:21:06,919
Speaker 1: in the beginning of a fat loss journey, it's okay

457
00:21:06,960 --> 00:21:09,080
Speaker 1: to weigh some of those foods as well. If you're

458
00:21:09,080 --> 00:21:11,840
Speaker 1: hard against it, that's absolutely fine. But if you're not

459
00:21:11,920 --> 00:21:14,399
Speaker 1: getting anywhere in terms of your fat lost journey, you

460
00:21:14,480 --> 00:21:17,320
Speaker 1: probably don't understand the portions that are right for your body.

461
00:21:17,440 --> 00:21:19,919
Speaker 1: And I think it's absolutely okay for children to see that,

462
00:21:19,960 --> 00:21:22,280
Speaker 1: because they would see you weighing out the ingredients in

463
00:21:22,320 --> 00:21:24,720
Speaker 1: a cake. It's kind of the same thing to make

464
00:21:24,760 --> 00:21:26,520
Speaker 1: sure you get the cake right, to make sure I

465
00:21:26,560 --> 00:21:28,680
Speaker 1: get this meal right, to make sure that I'm having

466
00:21:28,840 --> 00:21:31,240
Speaker 1: enough fuel for my body. I think it's really important

467
00:21:31,280 --> 00:21:33,720
Speaker 1: to focus on the positives and how I'm adding into

468
00:21:33,760 --> 00:21:36,439
Speaker 1: my diet, not the negatives. I wouldn't ever say to

469
00:21:36,480 --> 00:21:38,720
Speaker 1: my client, Oh, I tell your child, you're weighing out

470
00:21:38,720 --> 00:21:40,480
Speaker 1: your food so you don't eat too much and you

471
00:21:40,520 --> 00:21:42,760
Speaker 1: need to lose weight. I'd say flip the script and

472
00:21:42,800 --> 00:21:45,439
Speaker 1: make it really positive and say, I'm weighing at my

473
00:21:45,520 --> 00:21:48,199
Speaker 1: meal to make sure that I get enough calcium in

474
00:21:48,240 --> 00:21:50,119
Speaker 1: my diet to make sure that my bones are healthy,

475
00:21:50,240 --> 00:21:52,520
Speaker 1: that I get enough iron in my diet. So I'm

476
00:21:52,560 --> 00:21:54,359
Speaker 1: weighing at my stakes to make sure I get enough

477
00:21:54,400 --> 00:21:56,680
Speaker 1: iron to make sure that I can really have lots

478
00:21:56,680 --> 00:21:58,760
Speaker 1: and lots of energy throughout the day. And I'm weighing

479
00:21:58,760 --> 00:22:00,600
Speaker 1: out my veggies to make sure that I get enough

480
00:22:00,600 --> 00:22:02,720
Speaker 1: fiber to help me go to the bathroom each day.

481
00:22:02,880 --> 00:22:05,159
Speaker 1: And I very much talk to me about the fiber

482
00:22:05,200 --> 00:22:06,840
Speaker 1: and the veggies and stuff. And when she goes, no,

483
00:22:06,920 --> 00:22:09,399
Speaker 1: I don't want to try yucky, which she learned at daycare.

484
00:22:09,400 --> 00:22:11,800
Speaker 1: I'm very upset. She came home one day, Susie and said,

485
00:22:11,800 --> 00:22:14,159
Speaker 1: that's yucky, And I said, oh, where did you learn that?

486
00:22:14,240 --> 00:22:16,720
Speaker 1: I did not teach you that. And whenever she says

487
00:22:16,760 --> 00:22:18,960
Speaker 1: something a veggie is yucky, I say, well, remember when

488
00:22:18,960 --> 00:22:21,359
Speaker 1: we have enough vegetables and fiber that helps us go

489
00:22:21,400 --> 00:22:23,679
Speaker 1: to the bathroom so that our pupoos aren't hard. And

490
00:22:23,720 --> 00:22:25,960
Speaker 1: she very much understands that because she's occasionally had a

491
00:22:25,960 --> 00:22:28,320
Speaker 1: hard pool and she goes, oh, alchi, I don't like that,

492
00:22:28,560 --> 00:22:30,119
Speaker 1: And I say, remember, we have to eat lots of

493
00:22:30,160 --> 00:22:32,399
Speaker 1: our veggies and our beans so that we can go

494
00:22:32,440 --> 00:22:34,439
Speaker 1: to the bathroom and drink lots of our water. So

495
00:22:34,480 --> 00:22:36,240
Speaker 1: I think it very much depends on the child. But

496
00:22:36,400 --> 00:22:39,199
Speaker 1: I don't have an issue with my clients talking, you know,

497
00:22:39,240 --> 00:22:41,640
Speaker 1: to their children about weighing or measuring their food either.

498
00:22:41,680 --> 00:22:43,159
Speaker 1: But I just want them to do that in a

499
00:22:43,200 --> 00:22:45,919
Speaker 1: really positive way and let them know that it's not forever.

500
00:22:46,040 --> 00:22:48,720
Speaker 1: It's just well, you know, mummy's relearning, you know, the

501
00:22:48,800 --> 00:22:51,680
Speaker 1: portions for her body. You're really focusing on getting stronger

502
00:22:51,680 --> 00:22:53,399
Speaker 1: at the gym to make sure that I can achieve

503
00:22:53,480 --> 00:22:55,560
Speaker 1: some of those goals. That's how I like to kind

504
00:22:55,560 --> 00:22:58,320
Speaker 1: of frame it in that really positive conversation.

505
00:22:59,040 --> 00:23:01,399
Speaker 2: Yeah, And so hopefully that's given a few tips, because

506
00:23:01,440 --> 00:23:05,879
Speaker 2: I think I understand that mums cares don't want to

507
00:23:05,920 --> 00:23:08,840
Speaker 2: be serving a different meal, and I think we should

508
00:23:08,880 --> 00:23:11,120
Speaker 2: be very clear that's also not what we encourage. So

509
00:23:11,240 --> 00:23:12,720
Speaker 2: I would say to my clients, or don't worry, you

510
00:23:12,720 --> 00:23:15,280
Speaker 2: don't need to cook a different meal. The balance of

511
00:23:15,320 --> 00:23:17,800
Speaker 2: your meal may just be different. So for example, if

512
00:23:17,840 --> 00:23:20,920
Speaker 2: you're doing schnitzel and sweet potato chips for the family,

513
00:23:21,480 --> 00:23:24,679
Speaker 2: well you might just have grilled chicken and ditch the chips,

514
00:23:24,800 --> 00:23:26,879
Speaker 2: or you might have the chicken snitzel and just salad.

515
00:23:26,920 --> 00:23:30,560
Speaker 2: So you can often easily change different meals around so

516
00:23:30,600 --> 00:23:32,520
Speaker 2: you're still having the same one. And I think something

517
00:23:32,520 --> 00:23:35,840
Speaker 2: that you do often land is putting meal selection in

518
00:23:35,840 --> 00:23:38,520
Speaker 2: the middle of the table and then people can also serve.

519
00:23:38,640 --> 00:23:41,840
Speaker 2: So if you're cooking for teenagers and you were doing burritos,

520
00:23:41,880 --> 00:23:43,199
Speaker 2: you can put the wraps in the middle, you can

521
00:23:43,240 --> 00:23:45,080
Speaker 2: put the corn chips, you can put the meat, and

522
00:23:45,119 --> 00:23:47,960
Speaker 2: then everyone can adjust what they need accordingly, rather than

523
00:23:47,960 --> 00:23:50,879
Speaker 2: that old school model of serving everyone up and having

524
00:23:50,960 --> 00:23:52,920
Speaker 2: just one dish. So I think that can work really well.

525
00:23:52,920 --> 00:23:55,560
Speaker 2: And it's okay you to acknowledge that everyone has different

526
00:23:55,600 --> 00:23:58,440
Speaker 2: nutritional requirements, and particularly for women, as we get older,

527
00:23:58,440 --> 00:24:01,520
Speaker 2: we just generally don't burn as many calories, so we

528
00:24:01,680 --> 00:24:04,640
Speaker 2: just unable to you know, as bird as much food

529
00:24:04,640 --> 00:24:06,240
Speaker 2: as we once did, and it's okay to talk about

530
00:24:06,280 --> 00:24:07,760
Speaker 2: it in those physiological terms.

531
00:24:08,280 --> 00:24:11,520
Speaker 1: Yeah, I think those deconstructed buffet style meals work really well,

532
00:24:11,560 --> 00:24:14,359
Speaker 1: particularly for younger kids that might have a bit of fussiness.

533
00:24:14,400 --> 00:24:16,400
Speaker 1: Like I know many families where I've had a client

534
00:24:16,440 --> 00:24:18,439
Speaker 1: and they're like, my daughter only eats lettuce and tomato,

535
00:24:18,560 --> 00:24:21,520
Speaker 1: but my son only eats carrot and cucumber. So how

536
00:24:21,560 --> 00:24:23,040
Speaker 1: do I make a meal. I'm like, we put it

537
00:24:23,040 --> 00:24:25,239
Speaker 1: in the middle. It's almost like a buffet. Everybody can

538
00:24:25,280 --> 00:24:28,159
Speaker 1: serve themselves, because even children, we know they're really hungry

539
00:24:28,160 --> 00:24:30,120
Speaker 1: in some days and they like a whiff of air

540
00:24:30,119 --> 00:24:32,399
Speaker 1: the next day, particularly toddlers, Like some days you're like,

541
00:24:32,640 --> 00:24:34,480
Speaker 1: how the heck did you eat that much food? And

542
00:24:34,480 --> 00:24:37,280
Speaker 1: the next day they'll eat absolutely nothing and be absolutely

543
00:24:37,280 --> 00:24:39,560
Speaker 1: fine with that. So we never want to serve them.

544
00:24:39,680 --> 00:24:42,359
Speaker 1: We want to be guarded by, particularly younger children, so

545
00:24:42,359 --> 00:24:44,880
Speaker 1: they're very, very in tune with their hunger and their fullness.

546
00:24:44,960 --> 00:24:47,439
Speaker 1: Queue be guarded by them and let them kind of

547
00:24:47,480 --> 00:24:50,040
Speaker 1: dictate when they're full and how much they've had. And

548
00:24:50,080 --> 00:24:51,920
Speaker 1: I have a rule with me. If I serve her

549
00:24:52,560 --> 00:24:54,840
Speaker 1: the veggie portion she chooses, you know, the carbs in

550
00:24:54,880 --> 00:24:56,440
Speaker 1: the protein, and I say, if you don't want to

551
00:24:56,480 --> 00:24:57,919
Speaker 1: eat it, it has to stay on your plate. You

552
00:24:58,040 --> 00:24:59,560
Speaker 1: just have to put it on your plate and leave

553
00:24:59,560 --> 00:25:02,119
Speaker 1: it there. She goes, Okay, we've sort of you know,

554
00:25:02,480 --> 00:25:04,399
Speaker 1: improved that, so she'll leave it on her plate. Was

555
00:25:04,440 --> 00:25:05,879
Speaker 1: when she was really little. If she didn't want to

556
00:25:05,920 --> 00:25:08,119
Speaker 1: have something, she tossed off her highchair, and that just

557
00:25:08,160 --> 00:25:11,359
Speaker 1: helps with that overall exposure, which helps with fussy eating

558
00:25:11,440 --> 00:25:13,520
Speaker 1: later on. And I have every hope that when she

559
00:25:13,640 --> 00:25:15,560
Speaker 1: is I don't know, three four five, she'll just pick

560
00:25:15,600 --> 00:25:17,320
Speaker 1: up all the veggies and eat them because she's been

561
00:25:17,359 --> 00:25:19,679
Speaker 1: constantly exposed to them when she was younger. I have

562
00:25:19,800 --> 00:25:21,680
Speaker 1: every hope that that's how it's going to work out.

563
00:25:21,720 --> 00:25:24,439
Speaker 1: And you know, the research does actually point towards that

564
00:25:24,480 --> 00:25:26,879
Speaker 1: as well. So I think those deconstructive meals for younger

565
00:25:26,920 --> 00:25:29,080
Speaker 1: families where there's all the different choices in the middle

566
00:25:29,119 --> 00:25:31,520
Speaker 1: of the table and everybody feeds themselves is a really

567
00:25:31,560 --> 00:25:35,960
Speaker 1: great idea. Alrighty, next option is our supermarket product of

568
00:25:36,000 --> 00:25:38,359
Speaker 1: the week, and I think one of our listeners centers

569
00:25:38,400 --> 00:25:40,200
Speaker 1: this really great dipped in there, Susie and you headed

570
00:25:40,240 --> 00:25:42,760
Speaker 1: off to the shops to find it. It is the

571
00:25:43,280 --> 00:25:45,359
Speaker 1: what's the brand? Simply delish.

572
00:25:45,480 --> 00:25:47,760
Speaker 2: When I had a look, that brand's actually got more

573
00:25:47,800 --> 00:25:51,720
Speaker 2: and more range in Woolworths, so it's kind of snuck

574
00:25:51,800 --> 00:25:53,600
Speaker 2: up on us, and I feel like it's relatively new

575
00:25:53,640 --> 00:25:55,280
Speaker 2: because when you go to the website, they don't have

576
00:25:55,320 --> 00:25:57,359
Speaker 2: a lot of the complete nutritionals on there, so I

577
00:25:57,359 --> 00:25:59,920
Speaker 2: think it's almost like a trial product going through Woolworths.

578
00:26:00,520 --> 00:26:03,399
Speaker 2: But certainly it's an interesting one. And the reason I

579
00:26:03,440 --> 00:26:04,879
Speaker 2: had to toddle off to buy it is that they

580
00:26:04,880 --> 00:26:07,840
Speaker 2: didn't have the nutritionals online. So I've got the container

581
00:26:08,040 --> 00:26:09,919
Speaker 2: and I thought it's sort of the first dip that

582
00:26:09,960 --> 00:26:13,480
Speaker 2: I've seen that is heavily promoting itself as a protein

583
00:26:13,600 --> 00:26:16,320
Speaker 2: based dip. And I know only a Chris's had done

584
00:26:16,320 --> 00:26:19,040
Speaker 2: a protein in rich homers a little while ago, but

585
00:26:19,760 --> 00:26:22,520
Speaker 2: it really wasn't significantly higher in protein, So this is

586
00:26:22,640 --> 00:26:25,119
Speaker 2: quite new to the market. So when you read the

587
00:26:25,200 --> 00:26:27,600
Speaker 2: label for us, it'll be good to see because lead

588
00:26:27,720 --> 00:26:30,320
Speaker 2: it is so tiny. I can literally not read any

589
00:26:30,359 --> 00:26:32,399
Speaker 2: of it, and when I even took a photo and

590
00:26:32,520 --> 00:26:34,520
Speaker 2: brought made it bigger on my phone, I still wouldn't

591
00:26:34,520 --> 00:26:36,680
Speaker 2: see it. Good luck fifty haven't got good eyes, but

592
00:26:36,760 --> 00:26:39,240
Speaker 2: Leanne's gonna very kindly read the nutritionals.

593
00:26:39,520 --> 00:26:42,520
Speaker 1: Yeah, so it's the simply delicio high protein is spinish

594
00:26:42,560 --> 00:26:44,280
Speaker 1: and chilved dip. There's a couple of them. There's like

595
00:26:44,359 --> 00:26:46,520
Speaker 1: a purple one, it must be like a beech root one,

596
00:26:46,600 --> 00:26:48,400
Speaker 1: and then I think there's like a more white one

597
00:26:48,400 --> 00:26:50,320
Speaker 1: as well. So this is the green one, the spinach

598
00:26:50,359 --> 00:26:53,200
Speaker 1: and chibe one that we've chosen, currently retails for three

599
00:26:53,240 --> 00:26:56,040
Speaker 1: dollars fifty at ulworst. I just think that's quite affordable

600
00:26:56,040 --> 00:26:57,320
Speaker 1: for dip. You know, there are some of the dip

601
00:26:57,359 --> 00:26:59,760
Speaker 1: brands SUSI that are you know, four five six dollars.

602
00:27:00,240 --> 00:27:03,800
Speaker 1: It's in one hundred gram container. And if we look

603
00:27:03,840 --> 00:27:06,720
Speaker 1: at the nutritional so starting with the ingredients, the first

604
00:27:06,880 --> 00:27:09,199
Speaker 1: ingredient is yogurt, so it's a dairy based stip and

605
00:27:09,240 --> 00:27:11,639
Speaker 1: that's how they're getting the extra protein in there, So

606
00:27:11,760 --> 00:27:14,840
Speaker 1: yogurt being the first ingredient, some live yogurt cultures being

607
00:27:14,840 --> 00:27:20,000
Speaker 1: the second ingredient. Twelve percent spinach, fava beans, vegetable oil, water,

608
00:27:20,320 --> 00:27:23,960
Speaker 1: white vinegar, lemon juice, lactic acid, some fresh stribes a

609
00:27:24,000 --> 00:27:26,840
Speaker 1: zero point two percent, and salt, some thickeness, some onion,

610
00:27:26,880 --> 00:27:29,840
Speaker 1: powdered black pepper, and some herbs. So a pretty good

611
00:27:29,960 --> 00:27:32,880
Speaker 1: ingredient list overall. Like I'm pretty happy with that ingredient

612
00:27:32,880 --> 00:27:36,760
Speaker 1: list and then looking at the nutritionals, so per serving,

613
00:27:37,000 --> 00:27:39,520
Speaker 1: it doesn't actually say how much a serving size is,

614
00:27:39,600 --> 00:27:42,080
Speaker 1: oh it does. It says a serving is one pack, right,

615
00:27:42,119 --> 00:27:44,720
Speaker 1: So a whole serving size is the entire container, which

616
00:27:44,760 --> 00:27:47,200
Speaker 1: is one hundred grams, which is four hundred and eighty

617
00:27:47,200 --> 00:27:50,360
Speaker 1: five kilogeel, so just over one hundred calories with fourteen

618
00:27:50,440 --> 00:27:53,879
Speaker 1: grams of protein. So that's whopping, no detectable gluten in there,

619
00:27:53,880 --> 00:27:57,160
Speaker 1: which is good for AUSCILIAX. That is five point two grams,

620
00:27:57,160 --> 00:27:59,200
Speaker 1: and most of that is from the yogurt, I imagine,

621
00:27:59,200 --> 00:28:02,040
Speaker 1: and there's a little bit of vegetable oil saturated thatt

622
00:28:02,040 --> 00:28:05,880
Speaker 1: being point five gram so quite low carbohydrates very low

623
00:28:05,920 --> 00:28:08,840
Speaker 1: two point eight grams, with sugars being two point five

624
00:28:08,920 --> 00:28:11,600
Speaker 1: grams and sodium one hundred and twenty one milligrams, which

625
00:28:11,680 --> 00:28:14,359
Speaker 1: I think is pretty good for the entire container of dip.

626
00:28:14,680 --> 00:28:16,640
Speaker 1: So I mean I would be pairing this with something

627
00:28:16,680 --> 00:28:19,320
Speaker 1: like some veggie sticks to increase the veggie volume, and

628
00:28:19,359 --> 00:28:22,439
Speaker 1: you're getting you're whopping fourteen grams of protein as a snack.

629
00:28:22,800 --> 00:28:25,280
Speaker 1: That's huge, Like that's more than my clients and even

630
00:28:25,320 --> 00:28:28,080
Speaker 1: myself would eat for most snacks unless you are particularly

631
00:28:28,119 --> 00:28:30,800
Speaker 1: having one of those higher protein yogurts. I also think

632
00:28:30,800 --> 00:28:33,200
Speaker 1: you could probably use something like this on if you're

633
00:28:33,240 --> 00:28:35,720
Speaker 1: making like a wrap or a sandwich. Instead of using butter,

634
00:28:35,960 --> 00:28:37,679
Speaker 1: you could use this as a bit of a spread

635
00:28:37,720 --> 00:28:39,920
Speaker 1: as well. I think would go down really nicely. But

636
00:28:40,040 --> 00:28:41,720
Speaker 1: I'm absolutely going to use this for some of my

637
00:28:41,800 --> 00:28:44,200
Speaker 1: clients to increase their vegetable intake and give them a

638
00:28:44,240 --> 00:28:47,200
Speaker 1: little bit of a protein boost between meals. I really

639
00:28:47,200 --> 00:28:49,160
Speaker 1: really like this. I don't know, one hundred gram like

640
00:28:49,200 --> 00:28:51,760
Speaker 1: the serving size seems very large to me. I'd even

641
00:28:51,800 --> 00:28:53,680
Speaker 1: be happy if my clients were having half of that.

642
00:28:53,880 --> 00:28:56,000
Speaker 1: With seven grams of protein. You could have a couple

643
00:28:56,040 --> 00:28:58,000
Speaker 1: of grainy crackers and some veggie sticks and you could

644
00:28:58,000 --> 00:29:01,040
Speaker 1: probably easy get close to that nine ten grams depending

645
00:29:01,080 --> 00:29:02,640
Speaker 1: on the type of cracker as well. I don't know

646
00:29:02,680 --> 00:29:04,840
Speaker 1: if you need the entire thing. That's a lot of dip,

647
00:29:05,120 --> 00:29:07,640
Speaker 1: but I'm pretty happy with the nutritionals. They're very strong.

648
00:29:07,680 --> 00:29:10,200
Speaker 1: The ingredient was just pretty good too, and compared to

649
00:29:10,240 --> 00:29:12,280
Speaker 1: other dips on the market, I think three dollars fifty

650
00:29:12,400 --> 00:29:13,760
Speaker 1: is sort of reasonable.

651
00:29:14,320 --> 00:29:16,320
Speaker 2: Yeah, just to repeat for me, what with a calorie

652
00:29:16,360 --> 00:29:18,320
Speaker 2: load was for the one hundred gram So.

653
00:29:18,320 --> 00:29:20,160
Speaker 1: The whole typ one hundred grams is four hundred and

654
00:29:20,160 --> 00:29:24,040
Speaker 1: eighty five killer jewels, which is what one twenty ish calories.

655
00:29:23,880 --> 00:29:24,400
Speaker 2: Do you reckon?

656
00:29:24,440 --> 00:29:24,960
Speaker 1: That's right?

657
00:29:25,640 --> 00:29:27,600
Speaker 2: Yeah, based on the ingredients.

658
00:29:27,320 --> 00:29:30,640
Speaker 1: It's just it's yoga's spinach, bit of faber beans. Yeah,

659
00:29:30,640 --> 00:29:32,720
Speaker 1: and then the rest of the include it's just water, vinegar,

660
00:29:33,320 --> 00:29:35,760
Speaker 1: you know, salt, herb spices I think so, yeah, and

661
00:29:35,760 --> 00:29:37,880
Speaker 1: the yogat space with give milk powder. So yeah, it's

662
00:29:37,880 --> 00:29:38,400
Speaker 1: pretty lean.

663
00:29:38,840 --> 00:29:41,680
Speaker 2: Okay. I tried this one. I bought what is this

664
00:29:41,760 --> 00:29:44,000
Speaker 2: spinach and chibe and I used it like as a

665
00:29:44,120 --> 00:29:46,240
Speaker 2: spread on a cracker.

666
00:29:47,080 --> 00:29:47,320
Speaker 1: Yeah.

667
00:29:47,360 --> 00:29:52,080
Speaker 2: It's definitely thicker and more substantial than dip. Definitely normal dip.

668
00:29:52,520 --> 00:29:55,520
Speaker 2: So yeah, I quite like it actually, Like I think

669
00:29:55,560 --> 00:29:58,600
Speaker 2: the other flavors are like a beetroot hommus one and

670
00:29:59,040 --> 00:30:01,480
Speaker 2: I think something nut, and there's a pink one and

671
00:30:01,520 --> 00:30:05,240
Speaker 2: a white one. But because I struggle. Actually, there's a

672
00:30:05,240 --> 00:30:07,760
Speaker 2: whole lot of clients coming to mind now who don't

673
00:30:07,800 --> 00:30:11,680
Speaker 2: like yogurt perhaps or they're not keen on bars that

674
00:30:11,760 --> 00:30:15,640
Speaker 2: I struggle to get protein at that afternoon snack. So

675
00:30:15,800 --> 00:30:19,000
Speaker 2: for that group, this could be a very useful product,

676
00:30:19,640 --> 00:30:21,880
Speaker 2: and it sounds expensive, but keep in mind people are

677
00:30:21,880 --> 00:30:24,240
Speaker 2: paying five dollars plus for a protein bar or even

678
00:30:24,240 --> 00:30:27,680
Speaker 2: a coffee, so I don't think that really. Even if

679
00:30:27,760 --> 00:30:30,560
Speaker 2: you split it over to snacks and gave yourself seven

680
00:30:30,600 --> 00:30:33,960
Speaker 2: grams of protein maybe with some nuts and veggies, I

681
00:30:34,240 --> 00:30:35,880
Speaker 2: actually quite like it, so I think I will be

682
00:30:35,920 --> 00:30:38,400
Speaker 2: writing it into some of the meal plans. So let's

683
00:30:38,400 --> 00:30:39,800
Speaker 2: see how it goes. You know, you and I have

684
00:30:39,800 --> 00:30:42,160
Speaker 2: been burnt a lot recently. We find these great products

685
00:30:42,160 --> 00:30:45,160
Speaker 2: and they just don't survive the brutal industry that supermarket.

686
00:30:45,800 --> 00:30:48,440
Speaker 2: But you know, from us, I tend to agree with

687
00:30:48,440 --> 00:30:51,240
Speaker 2: you if you think those nutritional sound right. The calories

688
00:30:51,400 --> 00:30:54,040
Speaker 2: load's really good and the protein is good, and yeah,

689
00:30:54,200 --> 00:30:55,920
Speaker 2: give it a go. So it's only in Woolly's at

690
00:30:55,960 --> 00:30:58,520
Speaker 2: the moment, but this company will be interesting to watch.

691
00:30:58,560 --> 00:31:01,600
Speaker 2: The simply DELATIONE.

692
00:31:01,040 --> 00:31:02,800
Speaker 1: And I just looked up the white one for anyone

693
00:31:03,000 --> 00:31:06,640
Speaker 1: playing along at home. It is the it's a high

694
00:31:06,680 --> 00:31:10,280
Speaker 1: protein homus and roasted alm and one and the purple

695
00:31:10,320 --> 00:31:13,760
Speaker 1: one is a beetroot and sidzick dip. So they're all

696
00:31:13,800 --> 00:31:16,920
Speaker 1: dairy based, which is how they get the protein in. Yeah.

697
00:31:16,960 --> 00:31:18,520
Speaker 2: So Again, if you're not a fan of dairy, maybe

698
00:31:18,520 --> 00:31:20,520
Speaker 2: not for you, but the flavors were quite subtle, and yeah,

699
00:31:20,600 --> 00:31:23,360
Speaker 2: definitely worth a try, particularly coming into party season. Now

700
00:31:23,360 --> 00:31:25,880
Speaker 2: that our beautiful Mediterranean dip is gone, I can't find

701
00:31:25,880 --> 00:31:27,840
Speaker 2: it any relianne. I couldn't even get any old stock,

702
00:31:28,000 --> 00:31:31,120
Speaker 2: so it's all very bleak, all right. To wrap us

703
00:31:31,160 --> 00:31:33,520
Speaker 2: up today, we have our listener question, and this is

704
00:31:33,520 --> 00:31:36,520
Speaker 2: an interesting one on oils, and the question was that

705
00:31:36,640 --> 00:31:38,880
Speaker 2: I use olive oil for cooking, but I'm wondering if

706
00:31:38,880 --> 00:31:42,400
Speaker 2: I nutritionally there are some other options I can mix

707
00:31:42,400 --> 00:31:45,240
Speaker 2: things up with, which I thought is actually good because

708
00:31:45,360 --> 00:31:48,600
Speaker 2: one oil is pretty expensive at the moment, and sometimes

709
00:31:48,600 --> 00:31:50,360
Speaker 2: you just get sick of different ones. So leanne and

710
00:31:50,440 --> 00:31:52,680
Speaker 2: I will preface this by saying that, without a doubt,

711
00:31:52,720 --> 00:31:55,040
Speaker 2: when it comes to health outcomes, extra version olive oil

712
00:31:55,160 --> 00:31:58,800
Speaker 2: is Australian, we should say Australian extraversion olive oil thanks

713
00:31:58,800 --> 00:32:01,880
Speaker 2: to it's very very high antioxidant content which protects it

714
00:32:01,920 --> 00:32:05,720
Speaker 2: against heat, is a great choice. I certainly have Extraversion

715
00:32:05,760 --> 00:32:08,560
Speaker 2: olive at home for cooking. I certainly routinely dress it

716
00:32:08,600 --> 00:32:11,400
Speaker 2: with salads. But I would say that a lot of

717
00:32:11,440 --> 00:32:14,520
Speaker 2: people will grab a vegetable or canola oil for cooking

718
00:32:14,600 --> 00:32:16,840
Speaker 2: or for the barbecue, whereas I don't. I don't stop

719
00:32:16,880 --> 00:32:20,120
Speaker 2: those oils in my cupboard at all. The other oil

720
00:32:20,200 --> 00:32:24,160
Speaker 2: I do use is an avocado oil, and there's a

721
00:32:24,200 --> 00:32:26,320
Speaker 2: couple of different ones. The one that I've got is

722
00:32:26,360 --> 00:32:30,440
Speaker 2: grow avocado oil. There's two different ones. There's the extra virgin,

723
00:32:30,600 --> 00:32:33,440
Speaker 2: which is sort of similar antioxidant. It's very good quality,

724
00:32:33,480 --> 00:32:36,800
Speaker 2: high quality oil, fresh pressed at harvest, which means it's

725
00:32:36,840 --> 00:32:40,360
Speaker 2: great for salad dressings, and got a very well, not

726
00:32:40,560 --> 00:32:43,200
Speaker 2: very but a reasonably strong flavor, so it goes really

727
00:32:43,200 --> 00:32:47,360
Speaker 2: well with that kind of green salad, chicken and avocado salad.

728
00:32:47,400 --> 00:32:48,280
Speaker 2: I'll certainly use that.

729
00:32:48,320 --> 00:32:50,320
Speaker 1: But there's also a good.

730
00:32:50,160 --> 00:32:55,080
Speaker 2: Version which has been developed for cooking. So avocado oil

731
00:32:55,320 --> 00:32:58,200
Speaker 2: in not a dissimilar way to good quality extra vigin

732
00:32:58,240 --> 00:33:00,440
Speaker 2: olive oil can be cooked at quite high to preches

733
00:33:00,480 --> 00:33:04,000
Speaker 2: country to popular opinion, and the good variety of growth

734
00:33:04,200 --> 00:33:06,840
Speaker 2: is the cooking type, so it's the one for everyday use.

735
00:33:06,880 --> 00:33:08,680
Speaker 2: So it's a bit more subtle in flavor. And that's

736
00:33:08,720 --> 00:33:11,040
Speaker 2: the one that I dry with on the pan. If

737
00:33:11,080 --> 00:33:12,840
Speaker 2: I was cooking a shitsil, or if I was doing

738
00:33:12,840 --> 00:33:15,560
Speaker 2: the salmon, so that's the other one that I tend

739
00:33:15,600 --> 00:33:18,360
Speaker 2: to go to. Now it's a similar price range to

740
00:33:18,360 --> 00:33:20,720
Speaker 2: that of Extraversion olive oil, but I think sometimes you

741
00:33:20,760 --> 00:33:22,840
Speaker 2: just want a different one depending on what's on sale

742
00:33:22,840 --> 00:33:25,720
Speaker 2: in the supermarket. And that's probably the other oil I

743
00:33:25,760 --> 00:33:28,400
Speaker 2: will lean towards. And the other one that I stock

744
00:33:28,480 --> 00:33:32,840
Speaker 2: at home is an avocado oil. So yeah, if you

745
00:33:33,000 --> 00:33:35,160
Speaker 2: sort of think, oh, what does it taste like when cooking,

746
00:33:35,800 --> 00:33:37,520
Speaker 2: you don't really notice it. It's gold have got a

747
00:33:37,520 --> 00:33:39,240
Speaker 2: bit of a creamy kind of flavor, but it's not

748
00:33:39,320 --> 00:33:40,120
Speaker 2: it's so mild.

749
00:33:40,440 --> 00:33:42,000
Speaker 1: It's not. Actually I would argue.

750
00:33:41,760 --> 00:33:44,680
Speaker 2: That olive oil has got a stronger flavor. I agree, Yeah,

751
00:33:44,760 --> 00:33:47,880
Speaker 2: So I think it works really well. And in terms

752
00:33:47,920 --> 00:33:51,480
Speaker 2: of health, we can't stress enough that these are oils

753
00:33:51,480 --> 00:33:55,640
Speaker 2: that have got health promoting benefits. Whereas vegetable oil, in particular,

754
00:33:55,720 --> 00:33:58,160
Speaker 2: vegetab oil is a blend. It's usually half palm oil,

755
00:33:58,200 --> 00:34:01,800
Speaker 2: which is heavily saturated, Like even though it sounds healthy,

756
00:34:01,880 --> 00:34:05,120
Speaker 2: it's a heavily refined oil, which means that in processing

757
00:34:05,560 --> 00:34:08,440
Speaker 2: it's what we call chemically stripped right down and all

758
00:34:08,440 --> 00:34:12,480
Speaker 2: the nutrients taken out and heavily processed, like there's no

759
00:34:12,600 --> 00:34:15,320
Speaker 2: positive nutritional things we can say, even though it sounds healthy.

760
00:34:15,640 --> 00:34:17,520
Speaker 2: So yeah, sure, occasionally you might want to use, say

761
00:34:17,560 --> 00:34:20,520
Speaker 2: a sesame oil or a peanut oil for an Asian dish,

762
00:34:20,920 --> 00:34:23,520
Speaker 2: but myself, I tend to stick to those two, the

763
00:34:23,520 --> 00:34:26,680
Speaker 2: extravergin olive or an abb the avocado oil, which is

764
00:34:26,719 --> 00:34:28,520
Speaker 2: the Grove brand in supermarkets.

765
00:34:28,920 --> 00:34:30,319
Speaker 1: It's funny that you say that because I have the

766
00:34:30,360 --> 00:34:32,759
Speaker 1: exact same one of my pantry as the Growth avocado oil,

767
00:34:32,760 --> 00:34:35,359
Speaker 1: which I use for salad dressings, because sometimes I do

768
00:34:35,400 --> 00:34:38,160
Speaker 1: find Extraversion olive oil that little bit more overpowering in

769
00:34:38,200 --> 00:34:40,759
Speaker 1: terms of the flavor as well, particularly if I'm using

770
00:34:40,800 --> 00:34:42,840
Speaker 1: a lot of the times I will substitute butter in

771
00:34:42,880 --> 00:34:45,680
Speaker 1: a cake for oil, and sometimes you can actually taste

772
00:34:45,760 --> 00:34:47,600
Speaker 1: the olive wool like I love. Like you mentioned the

773
00:34:47,640 --> 00:34:50,239
Speaker 1: health benefits of that, but occasionally I do swap it

774
00:34:50,280 --> 00:34:54,040
Speaker 1: in for an avocado oil because it does have that milder,

775
00:34:54,120 --> 00:34:56,760
Speaker 1: more subtle flavor. So I have three oils in my pantry.

776
00:34:56,840 --> 00:34:59,600
Speaker 1: I always use Australian Extraversion olive oil like you, and

777
00:34:59,640 --> 00:35:01,920
Speaker 1: I also use avocado oil and also a little bit

778
00:35:01,960 --> 00:35:04,320
Speaker 1: of sesame oil, particularly if I'm doing like an Asian

779
00:35:04,360 --> 00:35:06,799
Speaker 1: like a stir fry, or even sometimes if I'm doing

780
00:35:06,880 --> 00:35:08,480
Speaker 1: some wantons in the pan or something, I'll use a

781
00:35:08,520 --> 00:35:10,799
Speaker 1: little bit of sesame oil. But the other benefit is,

782
00:35:10,840 --> 00:35:12,440
Speaker 1: and what I hear a lot of my clients being

783
00:35:12,520 --> 00:35:15,040
Speaker 1: quite worried about, is this smoke point of oil. So

784
00:35:15,160 --> 00:35:18,600
Speaker 1: avocado oil is good from a higher smoke point perspective

785
00:35:18,640 --> 00:35:20,959
Speaker 1: as well. I'm not a fan of using coconut oil

786
00:35:20,960 --> 00:35:23,960
Speaker 1: because there is, in my opinion, zero real health benefits

787
00:35:23,960 --> 00:35:26,040
Speaker 1: of using that. I know a lot of people say, oh,

788
00:35:26,040 --> 00:35:27,880
Speaker 1: but it's got a really high smoke point, But I

789
00:35:27,920 --> 00:35:30,600
Speaker 1: would rather utilize an oil that has some health benefits

790
00:35:30,600 --> 00:35:32,919
Speaker 1: as well. So extroversion olive oil does have a good

791
00:35:32,960 --> 00:35:36,080
Speaker 1: smoke point. We're looking around about one hundred and ninety

792
00:35:36,200 --> 00:35:40,240
Speaker 1: for extraversion olive oil, whereas avocado is avocado oil is higher,

793
00:35:40,280 --> 00:35:42,600
Speaker 1: so it's good for that as well. So I'm like you,

794
00:35:42,680 --> 00:35:45,320
Speaker 1: I tend to have about three oils in my pantry,

795
00:35:45,320 --> 00:35:47,480
Speaker 1: and depending on what I'm doing with them, am I

796
00:35:47,520 --> 00:35:49,799
Speaker 1: making a salad dressing, Am I substituting it for butter

797
00:35:49,840 --> 00:35:51,840
Speaker 1: in a cake? Or am I making you know, something

798
00:35:51,880 --> 00:35:53,719
Speaker 1: in the pan or on the barbecue. That will be

799
00:35:53,800 --> 00:35:56,520
Speaker 1: kind of my choice of oil as well.

800
00:35:56,080 --> 00:35:58,799
Speaker 2: So hopefully that gives you some different options, particularly as

801
00:35:58,800 --> 00:36:03,080
Speaker 2: we move into salad sea in Lean. I'm just actually

802
00:36:03,080 --> 00:36:06,600
Speaker 2: doing a review on commercial salad dressings, and there's a

803
00:36:06,640 --> 00:36:08,560
Speaker 2: couple of ones that aren't too bad. I think some

804
00:36:08,600 --> 00:36:11,000
Speaker 2: of the Marian ones we've spoken about before are quite good.

805
00:36:11,280 --> 00:36:15,120
Speaker 2: But you cannot go past a good quality extravergin oil,

806
00:36:15,160 --> 00:36:18,000
Speaker 2: whether it's olive oil or avocado oil, and a bit

807
00:36:18,040 --> 00:36:21,080
Speaker 2: of salt or even some balstomach vinegar like that is

808
00:36:21,120 --> 00:36:24,759
Speaker 2: always nutrition and your best option over and above any

809
00:36:24,800 --> 00:36:25,960
Speaker 2: type of commercial dressing.

810
00:36:26,360 --> 00:36:28,120
Speaker 1: Yeah, agreed. And a little bit of lemon juice goes

811
00:36:28,160 --> 00:36:29,920
Speaker 1: a long way as well in a salad dressing combo.

812
00:36:30,600 --> 00:36:32,680
Speaker 1: Right well, that brings us to the end of another

813
00:36:32,719 --> 00:36:35,680
Speaker 1: episode of Nutrition counch. Don't forget we have our beautiful

814
00:36:35,760 --> 00:36:40,000
Speaker 1: range of scientifically designed supplements at designed Bydietitians dot com.

815
00:36:40,000 --> 00:36:43,520
Speaker 1: We've got our two protein ranges, the Nourish Women's Protein

816
00:36:43,600 --> 00:36:46,279
Speaker 1: and also the Nourish pre and Probotic Protein. And we've

817
00:36:46,320 --> 00:36:49,120
Speaker 1: also got our hot chocolates, Our Low and our Rest.

818
00:36:49,160 --> 00:36:52,719
Speaker 1: They're available at designed Bydietitians dot Com. We ship to

819
00:36:52,760 --> 00:36:55,239
Speaker 1: Australia and New Zealand as well, so thank you so

820
00:36:55,320 --> 00:36:56,960
Speaker 1: much for listening. We will catch you guys in the

821
00:36:56,960 --> 00:36:57,640
Speaker 1: next podcast.

822
00:36:58,000 --> 00:36:58,640
Speaker 2: Have a great week

823
00:37:02,000 --> 00:37:02,960
Speaker 1: Insteads