Speaker 1: Do you take a greens powder each day, or maybe
Speaker 1: you combine collagen creating and protein into a smoothie, or
Speaker 1: maybe you have a special hot chocolate that you enjoy
Speaker 1: before bed. For full transparency, Leanne and I do sell
Speaker 1: formulated nutritional supplements via our brand designed by dietitians, but
Speaker 1: even we are shopped as some of the prices women
Speaker 1: are paying for dietary additions like collagen and magnesium. And
Speaker 1: today we share with you how you can tell if
Speaker 1: you're investing in your health or getting ripped off.
Speaker 2: Hi, I'm Susy Burrow.
Speaker 1: And I'm Liam Water, and together we bring you The
Speaker 1: Nutrition Couch, the weekly podcast that keeps you up to
Speaker 1: date on everything you need to know in the world
Speaker 1: of nutrition, as well as supplements spend. We have some
Speaker 1: brand new research that looks at the best foods you
Speaker 1: can eat for PMS. We have a cheap suit from
Speaker 1: audio that is pretty good nutritionally, and our listener question
Speaker 1: is all about high protein chocolate milk.
Speaker 3: So Leanne.
Speaker 1: Recently, I was milling the aisles of none other than
Speaker 1: Chemist Warehouse, which is kind of a mecca, isn't it
Speaker 1: Like when I go overseas? I love nothing more and
Speaker 1: going to those twenty for hour drug stores. They've got
Speaker 1: so much stuff. But you know, we're busy in life.
Speaker 1: I don't have that much time to go around shops.
Speaker 1: But I was waiting for a script and I was
Speaker 1: having a look at some of the products. Now, you know,
Speaker 1: we launched design Bi Dietitians about fifteen months ago because
Speaker 1: we had been recommending certain supplements for women and we thought, well,
Speaker 1: we should just formulate our own because we are qualified
Speaker 1: to do so. But I think what we've really observed
Speaker 1: in the last five to ten years is a growing
Speaker 1: number of wellness influencers who are really using their genetics,
Speaker 1: good looks and high profile that may inevitably come from
Speaker 1: reality television, and basically selling dietary supplements. You know, it's
Speaker 1: I guess tricky because everyone's got a right to go
Speaker 1: into business. You know, that's not I guess the concern
Speaker 1: we're raising. The concern I have is when I see
Speaker 1: products like a very simple hot chocolate with three to
Speaker 1: five grams of collagen added, or a greens powder which
Speaker 1: is basically just dehydrated vegetables and a few vitamins thrown in,
Speaker 1: or magnesium which is really an electrolyte, which yes we
Speaker 1: can need and yes we can supplement, but it's not
Speaker 1: overly expensive, you know when you formulate it.
Speaker 2: When I see them.
Speaker 1: Being sold for sixty ninety dollars, you know, and I'm like, really,
Speaker 1: because it's just basically ripping people off, because there's nothing
Speaker 1: in those drinks in general that is so super special
Speaker 1: that justifies paying double what the average brand is paying.
Speaker 1: So I want it just for people to be aware.
Speaker 1: And I think deep down we all know this to
Speaker 1: be true there and just because it costs more doesn't
Speaker 1: always mean it's better. So if you go into a
Speaker 1: luxury car market and there is evidence that the Porsche
Speaker 1: or the Lexus performs better, drives better, resells better, and
Speaker 1: you can justify paying double for a car, no drama.
Speaker 2: But I want our listeners.
Speaker 1: To be aware that when you read a nutritional label
Speaker 1: and you see three or five grams of collagen, and
Speaker 1: basically that's the main ingredient in a supplement, there is
Speaker 1: no justification to be paying double for that same active
Speaker 1: ingredient just because someone beautiful selling it. Generally speaking, they
Speaker 1: are not qualified to be selling nutritional supplements. I think
Speaker 1: that's actually a fundamental issue. In most cases, they will
Speaker 1: have someone formulating it, but when they're up there on
Speaker 1: podcasts talking about it, they have no credentials to be
Speaker 1: talking about applied nutrition. And when they're charging women, hard
Speaker 1: working women double for at five grams of collagen or
Speaker 1: one hundred and fifty grams of magnesium, I'm just appalled
Speaker 1: because basically you are taking advantage of people, and I
Speaker 1: just want people to be aware that when it is double,
Speaker 1: really check those active ingredients, because when I have a
Speaker 1: look at them, often they're quite simple products with very
Speaker 1: simple things out it, like herbals, maybe magnesium zinc, and
Speaker 1: they're charging double because they're famous as supermodel, reality TV
Speaker 1: star or naturally very beautiful, and I just think, come on, like,
Speaker 1: it really takes advantage a little bit. So that's the
Speaker 1: main thing. I would be always looking at what is
Speaker 1: in that product and does it justify that spend? So
Speaker 1: and I guess it's not dissimilar to skin care in
Speaker 1: a different way because skin care, you can see a moisturizer,
Speaker 1: and a moisturizer might be two or three times the
Speaker 1: amount of a normal moisturizer, and in the case of
Speaker 1: more boutique kind of brands. Yes, you'd say they've got
Speaker 1: higher level ingredients, or they might have studies to show
Speaker 1: that it reduces aging.
Speaker 2: You know, they try and justify that.
Speaker 1: The issue with nutritional supplements is that there's often no justification.
Speaker 1: Some of the supplements are obscure. So when you're basically buying,
Speaker 1: you know, if we're looking at what is generally in
Speaker 1: a hot chocolate powder, it's probably magnesium, maybe some amino acids.
Speaker 1: What's in a skin supplement, it's usually cold religion, what's
Speaker 1: in a creatin you know how much is in there,
Speaker 1: and if it's basically the same stuff, you've got to
Speaker 1: make sure you're not basically getting hugely ripped off just
Speaker 1: because someone will know you is selling it.
Speaker 2: So I think it's buyer beware.
Speaker 1: But yeah, when I see people paying sixty ninety more
Speaker 1: one hundred dollars plus for special Greens powder, I'm like,
Speaker 1: come on, you are just basically lining the pockets of
Speaker 1: the influencer who's flogging it to you.
Speaker 3: Yeah, one hundred percent.
Speaker 4: And when you sent me that hot chocolate which I'm
Speaker 4: retailed for like ninety dollars, I was like, is anybody
Speaker 4: actually paying that? And again like it's they're trading off
Speaker 4: their good looks in their genetics. So basically say like
Speaker 4: I'm so beautiful, I take this hot chocolate every night,
Speaker 4: buy my brand basically, and so I think, like you said,
Speaker 4: it's consumer beware. We have to do our due diligence.
Speaker 4: We have to understand what are the products we're buying.
Speaker 4: What is the clinical ingredient in there? If it is skincare, yes,
Speaker 4: there is some research to show that collagen can improve
Speaker 4: skin elasticity skin hydration in the serving size of about
Speaker 4: three to five gram perserve. But again that research is
Speaker 4: a daily target. So if you're going to take collagen
Speaker 4: and you want some improvements in terms of fine lines,
Speaker 4: skin elasticity, hydration, you need to be taking three to
Speaker 4: five grams absolutely daily to actually have that impact. If
Speaker 4: you're going to pay ninety dollars for a hot chocolate
Speaker 4: and have it a couple of times a week or
Speaker 4: sporadically when you remember, or only in winter when it's
Speaker 4: a little bit cooler, or only every Friday and Saturday night,
Speaker 4: you're not actually going to get the benefits from the collagen.
Speaker 4: So it is really important to understand what is the
Speaker 4: active ingredient, What are other people on the market sort
Speaker 4: of selling it for because that'll give you a broader
Speaker 4: implication of sort of the worth or the value of
Speaker 4: that ingredient. And then how often do I actually need
Speaker 4: to take it and in what dose? And that's the
Speaker 4: same thing with vitamins and minerals basically.
Speaker 3: Right, if you've got.
Speaker 4: An iron deficiency but you only sporadically take your iron
Speaker 4: supplement whenever you remember to do that, and you always
Speaker 4: wash it down with your morning coffee, you're probably never
Speaker 4: really going to increase your blood iron levels and you're
Speaker 4: probably always going to be a kneemic.
Speaker 3: So it is really important to.
Speaker 4: Actually have an understanding and if you don't go and
Speaker 4: see a dietitian and cross check your supplements, cross check
Speaker 4: your you know, go and see a doctor or a
Speaker 4: pharmacist and cross check your medications and make sure that
Speaker 4: you're actually taking the amount in the vitamin in the
Speaker 4: correct amount to actually have a clinical effect. Basically, so
Speaker 4: I think it is really important to do some research.
Speaker 3: But also the other one you sent.
Speaker 4: Me was a brand of Creating, and we know you
Speaker 4: know in designed by dietitians. We sell the highest quality
Speaker 4: creating in the world. It's German sourced, it's Create Pure,
Speaker 4: It's ninety nine percent purity. You cannot get better purity
Speaker 4: in the world. If a brand does not advertise that
Speaker 4: they are using German source creating or Create Pure, hands down,
Speaker 4: it is from China. Even if the brand says it's
Speaker 4: one hundred percent creating monohydrate, it is from China, because
Speaker 4: we are paying so much more as a brand to
Speaker 4: source that from Germany to have that nine point nine
Speaker 4: percent purity basically, and so many brands out there are
Speaker 4: using Chinese source creating, which is significantly cheaper and actually
Speaker 4: charging more than we do. It designed by dietitians. You
Speaker 4: sent me one Susie and we're charging over fifty dollars
Speaker 4: for the same amount for Chinese source creatine.
Speaker 3: So it's just a bit of a rought.
Speaker 4: And if you're following your favorite influences, by all means,
Speaker 4: buy the products if you want to, but really make
Speaker 4: sure that you understand how much is in it, how
Speaker 4: much you need to take, and where are those ingredients
Speaker 4: sourced from, because half the time these influencers or these
Speaker 4: models have absolutely no idea where these ingredients are coming from,
Speaker 4: what the quality of the ingredients are, how much needs
Speaker 4: to be in that active ingredient or in that product
Speaker 4: to actually have a clinical dose or a clinical effect.
Speaker 4: So it is something that definitely bubs us up the
Speaker 4: wrong way because we don't Yes we run a business,
Speaker 4: Yes we are business women, Yes we have mortgages to
Speaker 4: pay like everybody else, but we're not out here trying
Speaker 4: to rout people. We don't want to charge four times
Speaker 4: what we could for our products just because they're great
Speaker 4: products and formulated by dieticians. We're not going to do
Speaker 4: that to our customers. But there are some brands out
Speaker 4: there doing that. So I think you just need to
Speaker 4: be careful what you're buying and make sure that it
Speaker 4: truly is worth the value, not just because somebody beautiful
Speaker 4: sells that, you know, can it get unfortunately the same
Speaker 4: results because their results are based on genetics, not their
Speaker 4: you know, overpriced supplement range.
Speaker 1: Basically, there is nothing in a hot chocolate that warrants
Speaker 1: a month's worth being ninety dollars. Like it's just doesn't
Speaker 1: pass the pop test, you know. And when, as I said,
Speaker 1: when I looked at it and then I looked what
Speaker 1: was in it, I was like, are you joking? Like
Speaker 1: there is actually not even a couple of active ingredients
Speaker 1: in there because there is only there's only collagen.
Speaker 2: Well, you know, that is double.
Speaker 1: What baseline collagen should be at a high price level,
Speaker 1: you know. And in terms of how do you you know,
Speaker 1: we as you know a brand, you know, we basically
Speaker 1: look at the raw ingredients and then we look and
Speaker 1: think what would is a reasonable amount to pay for
Speaker 1: that as part of a balanced diet. And when I'm
Speaker 1: looking at it going there is no way, you know,
Speaker 1: people should be paying three or four dollars to serve
Speaker 1: for a nightly hot chocolate at home with five grams
Speaker 1: of collagen. So I think, you know, with those kind
Speaker 1: of formulated drinks, you know, look at the raw ingredient,
Speaker 1: what are you actually paying for for? And you know,
Speaker 1: sure if you're stacking something, so for example, if that
Speaker 1: hot chocolate had in that creating it had collageen had,
Speaker 1: you know, then you can start to justify our well,
Speaker 1: instead of using two or three, you're using one. But
Speaker 1: often when I'm seeing these influencers doing it's got one
Speaker 1: or two basic ingredients with a massive markup, and that
Speaker 1: is just taking advantage of consumers because I think if
Speaker 1: you step back and think, right, you know, we are
Speaker 1: dietitians in the sense that our craft is to you know,
Speaker 1: educate supply in the case of supplements, nutrition, evidence based nutrition,
Speaker 1: that is our craft, that is our skill, that is
Speaker 1: our profession. So in the case of an influencer, a supermodel,
Speaker 1: you know, they've got a limited time span of being
Speaker 1: well known to get a brand up, so they're there
Speaker 1: in many cases to get it out quickly, to make
Speaker 1: their money, get in and out. You know, the money's
Speaker 1: running low. Supermodel is not paying much anymore. You can
Speaker 1: kind of see from a business perspective how it works,
Speaker 1: but it doesn't change the fact you're basically taking advantage
Speaker 1: of consumers in some cases. And I think as health
Speaker 1: professionals we deal and talk to women every day. Ethically,
Speaker 1: we don't feel comfortable doing that. I couldn't be selling
Speaker 1: something like we could make a lot more money and
Speaker 1: double the dose, double the price of our hot chocolate.
Speaker 1: Absolutely we could, but I couldn't be ripping people.
Speaker 2: Off like that. I couldn't sleep at night.
Speaker 1: I'd be like feeling too guilty because I know I'm
Speaker 1: basically just ripping people off. So yeah, I think, just
Speaker 1: be aware of it. Check your active ingredients and if
Speaker 1: it fails the pub test, if someone is like that
Speaker 1: is a ridiculous amount to be paying for a powder
Speaker 1: that you're sticking into a drink each night, you know,
Speaker 1: because you could say, oh, well, I'm paying three dollars
Speaker 1: at the coffee shop for a coffee or five dollars. Yeah,
Speaker 1: but you're paying for the barista to make it, you're
Speaker 1: paying for the service, you're paying for the In these cases.
Speaker 2: You've just got the raw powder. So just be a
Speaker 2: little bit aware.
Speaker 1: And I think in this day and age, you know,
Speaker 1: there's some ethical questions around who's formulating and selling and when.
Speaker 1: These markups are just beyond so they're the ones I'd
Speaker 1: be particularly aware of. The hot chocolate formulations, the greens powders,
Speaker 1: the collagen and magnesium like as a war ingredient.
Speaker 2: These are not overly expensive.
Speaker 1: Probably the most expensive collagen can be expensive depending on
Speaker 1: the source. And also you know, the German creation is
Speaker 1: more expensive, so you should see a slight price increase
Speaker 1: on that. But yeah, just as I said, please don't
Speaker 1: ever think for a second that paying more in these
Speaker 1: instances is better. You know, like leanne ninety dollars, I
Speaker 1: can pay for three or four family meals for ninety bucks.
Speaker 1: Like that's a serious amount to be spending on a
Speaker 1: hot chocolate drink. So yeah, I think just be aware
Speaker 1: and just don't get ripped off and think that they're
Speaker 1: better just because they're charging a lot more and they've
Speaker 1: just got bigger profile, and the reason to make bigger margins,
Speaker 1: you know, in their businesses is coming from a more
Speaker 1: personal one rather than a professional stance as we are.
Speaker 4: And the other one i'll just add to that less
Speaker 4: that you mentioned the Greens powders, the hot chocolates is
Speaker 4: the growing range of hydration supplements on the market. So
Speaker 4: I saw another you could call it an influencer, like
Speaker 4: in the fitness space, launch a brand of like hydration
Speaker 4: supplements basically, and it worked out to be five.
Speaker 3: Dollars something a serve.
Speaker 4: And I was reading a forum about people complaining and
Speaker 4: saying is this justified? And people were like, it's a
Speaker 4: bit of sodium and potassium. How is it five dollars
Speaker 4: a serve? Like absolutely ridiculous. But when you look at
Speaker 4: it and you go in to say coals or wall words,
Speaker 4: if you did buy a bottle of parade off the shelf,
Speaker 4: I mean, yeah, it's four or five dollars, but nobody
Speaker 4: actually does that daily because you wait for it to
Speaker 4: become half priced if you really need it, or I
Speaker 4: buy a range of hydration supplements from the chemists that
Speaker 4: it's just a powder I mixed into water myself for
Speaker 4: my really heavy workout days, and that works out to
Speaker 4: be like a couple of dollars a serve.
Speaker 3: So again, this influence.
Speaker 4: Is charging more than double really for just a bit
Speaker 4: of salt and potassium and a tiny bit of flavoring.
Speaker 4: And then she still had artificial flavors and malto dexterro.
Speaker 3: Mixed through it as well. So I just think it
Speaker 3: is a bit of a rut.
Speaker 4: So just be careful what you're paying for and really
Speaker 4: do a bit of research in terms of what's comparable,
Speaker 4: and just don't fall for yeah, big influencers and big
Speaker 4: models with big supplement brands, because often your money is
Speaker 4: probably better spent on better quality ingredients and for cheaper
Speaker 4: prices somewhere else. All right, Well, that leads us nicely
Speaker 4: into our next section. Well, actually not really doesn't lead
Speaker 4: us directly at all, but we have a list new
Speaker 4: section for our listeners for the next few section, which
Speaker 4: is all about PMS research.
Speaker 3: We'll get off our ranty pants.
Speaker 4: At the moment, Susy and we get on a rant
Speaker 4: we can really go for hours, but we'll come off
Speaker 4: that and we'll talk about some nice new research about PMS,
Speaker 4: because I came across this one online and I really
Speaker 4: liked it.
Speaker 3: It's a brand new study actually published this.
Speaker 4: Month in May in the Journal of Nutrition, which is
Speaker 4: a very reputable journal, and the study was titled the
Speaker 4: Dietary Predictors of pre Menstrual Syndrome or PMS and the
Speaker 4: Protective role of nuts, seeds, and legumes and the Adverse
Speaker 4: role of sugar and sweets. So essentially the article was
Speaker 4: investigating the specific dietary components that actually influence PMS in women.
Speaker 4: And Susie and I have so many clients that really
Speaker 4: do suffer with quite debilitating PMS, generally you know, before
Speaker 4: their cycles and sometimes during. So I think anything that
Speaker 4: as women, particularly when research is focused around women, because
Speaker 4: so much much is it, And I think when it
Speaker 4: comes down to our cycles and our hormones and even
Speaker 4: different things like fertility and metopause, like all of these
Speaker 4: things are really really important topics for women. So when
Speaker 4: we do see some new research, it's very very exciting
Speaker 4: because we do know that about eighty percent of Australian
Speaker 4: women eighty percent age between eighteen and forty five have
Speaker 4: experienced problematic periods in the past five years. That is
Speaker 4: a massive amount of Australian women eighty percent that have
Speaker 4: had issues or have had problems with you know, period
Speaker 4: and period pain in PMS, and this has actually ended
Speaker 4: up costing the economy and estimated fourteen billion dollars every
Speaker 4: single year. So if we have some research that can
Speaker 4: show that dietary and lifestyle modifications could actually help millions
Speaker 4: of women, not only just in Australia but around the
Speaker 4: world lessen the risk of PMS, we are certainly going
Speaker 4: to be talking about it. And this research was really
Speaker 4: really exciting. So essentially what it found was that women
Speaker 4: who experience painful PMS symptoms could be making their symptoms
Speaker 4: up to thirty three percent worse by actually indulging in
Speaker 4: their sugar craving. So a lot of women, Susie and
Speaker 4: I included, like, we're not we're not unicorns here, We're
Speaker 4: not the.
Speaker 3: Exception to it.
Speaker 4: We crave sugar before and during our periods, and particularly
Speaker 4: a lot of that PMS is sooths by some sugar,
Speaker 4: some sweets, some chocolate, so that could actually be making
Speaker 4: your symptoms thirty three percent worse. Instead, what this research
Speaker 4: is found that a handful of nuts and seeds a day,
Speaker 4: around about thirty to forty grams could actually reduce PMS
Speaker 4: symptoms by forty one percent.
Speaker 3: That is a huge, huge amount.
Speaker 4: So basically it found that there was a protective factor,
Speaker 4: so a higher intake of nut seeds and also legume
Speaker 4: so Q, a more plant based or plant focused diet
Speaker 4: was associated with a reduced risk of experiencing PMS symptoms.
Speaker 4: And I think that all the research is sort of
Speaker 4: pointing towards the fact that these foods, these nutsy seeds, legumes,
Speaker 4: whole grains as well, are really rich and essential nutrients,
Speaker 4: things like magnesium, vitamin B six, healthy fats, and that
Speaker 4: actually may play a role in hormonal regulation and also
Speaker 4: mood stabilization. And so many of our clients do not
Speaker 4: eat anywhere near enough nuts, seeds and legumes.
Speaker 3: It's something that both.
Speaker 4: Susie and I are immediately when we start working with
Speaker 4: a client, we do a full diet sort of overview
Speaker 4: look at what they're currently eating, and of course we
Speaker 4: up the vegetables and the fruit and the fresh foods,
Speaker 4: but often we're adding in good quality nut seeds and
Speaker 4: legumes because they're just missing from most busy women's diets.
Speaker 4: And a lot of us want to supplement with B
Speaker 4: vitamins for energy, we want magnesium to help us sleep,
Speaker 4: and for our muscles, we want you know, we're taking
Speaker 4: all of these supplements, but if we can actually get
Speaker 4: them in through food, of course we always want to
Speaker 4: have a food first approach. So nuts, seeds and legumes
Speaker 4: here were really the key protective factor in PMS. And
Speaker 4: what was really interesting was that people with an increased
Speaker 4: consumption of sugar and sweets that actually correlated to a
Speaker 4: higher incidence of PMS symptoms. So those who had more
Speaker 4: sugar and sweets had worse PMS symptoms and a higher incidence,
Speaker 4: and those who consume more nut seas and leggames had
Speaker 4: a lower incidence and experience less painful PMS symptoms.
Speaker 3: And they did find that the.
Speaker 4: Sugar in the sweets, or what they were sort of
Speaker 4: implying was that diets high and refined carbohydrates and refined
Speaker 4: sugars chocolates, sweets, you know, sugary drinks like soft drinks
Speaker 4: that can lead to a lot of blood sugar fluctuations
Speaker 4: and then potentially exacerbate mood swings and other sort of
Speaker 4: PMS related discomforts as well.
Speaker 3: So it's really really interesting research.
Speaker 4: I wouldn't say that it's something that we didn't kind
Speaker 4: of know indirectly, right, Like it's basically general healthy eating,
Speaker 4: but I think it's always nice for our general healthy
Speaker 4: eating dips as dieticians to be backed up by some
Speaker 4: solid research.
Speaker 3: So how do you feel about this article?
Speaker 2: Suits?
Speaker 4: It's a really interesting one, but it definitely highlights a
Speaker 4: significant need in terms of women's health and women's hormones
Speaker 4: and just continuing to advocate the balanced nutrition and not letting,
Speaker 4: I guess women get into that mindset of oh, I've
Speaker 4: got PMS, all, I've got my period. I deserve to
Speaker 4: eat all of the chocolate, which certainly you can have some,
Speaker 4: but I think when we're just riding off a couple
Speaker 4: of days and going through you know, rose and rose
Speaker 4: or blocks of chocolate, it could actually be potentially having
Speaker 4: a negative impact on us, which we haven't really seen
Speaker 4: in the research before.
Speaker 1: Have we well, it just shows more rationale for including
Speaker 1: those good fats proactively because those symptoms, the bloating, the pain,
Speaker 1: the emotional dysregulation, whilst the body is craving the sweet foods,
Speaker 1: the underlying nutrition will be of benefit. And I think
Speaker 1: busy women, particularly twenties and thirty or old women, like
Speaker 1: they're rushing around with jobs, dating, partying, or in their
Speaker 1: thirties probably planning families. In some cases, they're often sacrificing
Speaker 1: their own nutrition. So certainly superfoods in that space. Walnuts are,
Speaker 1: pumpkin seeds, flax seeds, LSA, and just making that a
Speaker 1: part of your day and being aware that whilst you
Speaker 1: might crave extra chocolate, and I think previously on the
Speaker 1: potty we've spoken about needing about one hundred to two
Speaker 1: hundred extra calories around the timing period, you know, make
Speaker 1: sure you're still getting those nuts and seeds regularly and
Speaker 1: more plant based foods because it will naturally reduce inflammation.
Speaker 1: So I just thought it was nice data specifically looking
Speaker 1: at something that does affect most women or you know,
Speaker 1: like you said eighty percent of women, because I liked
Speaker 1: the data, like, did you read this out? Thirty three
Speaker 1: percent worse by include indulging sugar cravings compared to a
Speaker 1: handful of nuts can reduce PMS by forty one percent.
Speaker 1: That's significant, Like that is really significant.
Speaker 2: And one of the most.
Speaker 1: Common questions we have is what type of nut? And
Speaker 1: I always say a mix is good. You know, like
Speaker 1: often we're reaching for almonds, but if you can get
Speaker 1: things like the more obscure nuts, like the walnuts, the
Speaker 1: pumpkin seeds, you know, you get different fats from those
Speaker 1: rather than just the almonds. So I think mixing up
Speaker 1: which is why we love the munch snacks, because you
Speaker 1: get portion control of that different range of nuts and seeds.
Speaker 1: And if you look at nut bars, they're often having
Speaker 1: a heavily peanut base, which is where there's not as
Speaker 1: many benefits to that. So you're really wanting to look
Speaker 1: for those more variety cashew, walnut, alm and a range
Speaker 1: if you can, or even I like, rather than just
Speaker 1: there's a lot of good peanut butter, which are a
Speaker 1: hundred percent nuts, but I prefer the seeded mixes which
Speaker 1: you get a whole range, so they're a good addition,
Speaker 1: or you know, flax seed LSA in a smoothie each
Speaker 1: day but yeah, I thought it was just some nice
Speaker 1: starter to talk about and a reminder because I would
Speaker 1: argue that often busy people.
Speaker 2: Are not getting those fats on a day to day basis.
Speaker 3: I'll just have a lot of quick tip for our listeners.
Speaker 4: And because we are certainly as women, we are not
Speaker 4: saying don't eat chocolate if you're on your period or
Speaker 4: you have some PMS, but really be particular with the
Speaker 4: type of chocolate. Really go for that darker you know,
Speaker 4: seventy percent or higher, so it's higher and antioxidants. You're
Speaker 4: getting more benefit from that. It's also not so much
Speaker 4: of an ultra processed food either. A lot of milk
Speaker 4: type chocolates have a lot of added you know, different
Speaker 4: vegetable oils and stuff in them. So if you can
Speaker 4: grab a handful of nuts or seed, some pistachios, some walnuts,
Speaker 4: some pecan, some almonds, lay them onto a bit of
Speaker 4: baking paper, even put some fresh berries in there for
Speaker 4: some extra fiber and antioxidants, and drizzle that with some
Speaker 4: good quality dark chocolate. You can basically make like a
Speaker 4: nut and seed bark and that's a much better I guess. Addition,
Speaker 4: you're getting the you're hitting the cravings from the chocolate perspective,
Speaker 4: but you're also getting the protective benefits of the nuts
Speaker 4: and seeds with the researchers shown, and again legumes. So
Speaker 4: many of our ladies eat a salad for lunch, which
Speaker 4: is amazing, but when was the last time you put
Speaker 4: some black beans or some brown lentils or some chickpeas
Speaker 4: into that salad as well, So really focusing on your
Speaker 4: beans and legumes. And again, if you need that little
Speaker 4: bit of a chocolate fixed, totally fine. There is actually
Speaker 4: a growing range of things like roasted chickpeas, and there's
Speaker 4: a brand out there. I think it's Happy Snack Company,
Speaker 4: isn't it Susi that does the dark chocolate coated chickpeas
Speaker 4: as well. So again you're getting the benefits of the
Speaker 4: sweetness from the chocolate, but also the additional benefits of
Speaker 4: legumes too, So it's not all or nothing. You don't
Speaker 4: have to give up chocolate and replace it with nuts
Speaker 4: and seas. You can do a combination of both. And
Speaker 4: that's the message that Susi and I for the last
Speaker 4: four or five years i've had the podcast, we've always
Speaker 4: tried to say to our listeners it's about balance. It's
Speaker 4: not black or white, it's not about all or nothing.
Speaker 4: You don't have to give anything up, but really focus
Speaker 4: on what you can add into your diet, which particularly
Speaker 4: from a PMS perspective, is going to be really really.
Speaker 3: Beneficial for women.
Speaker 4: So NATSI dark chocolate, bark, bitter berries for antioxidants, absolutely
Speaker 4: wonderful to hit those sweet cravings but also give you
Speaker 4: some additional benefits to hopefully reduce some of those PMS
Speaker 4: type symptoms.
Speaker 1: True, and I had just recently reviewed the dark chocolate
Speaker 1: brands for an article I inkerret for nine honey, and
Speaker 1: I would say seventy to eighty percent of dark chocolate
Speaker 1: in the supermarket has the first ingredient sugar as opposed
Speaker 1: to cocoa beans, which means that it's less equality. So
Speaker 1: just if you are a dark chocolate eater, So for example,
Speaker 1: that Audi which we do love their portion control chocolate,
Speaker 1: the General brand definitely even their dark chocolate is still
Speaker 1: sugar base, whereas when you go to that mond one,
Speaker 1: the thin one that's more blocked like a lint with.
Speaker 2: The five serves. Their pure dark is first ingredient cocoa butter.
Speaker 1: So your best to seek out dark chocolate has that
Speaker 1: higher proportion of antioxidants if you're doing a kind of
Speaker 1: bark or if you are having it because it is
Speaker 1: a better quality product. And there's only a small handful
Speaker 1: that do have that base as opposed to sugar. All
Speaker 1: rightly and well, I have been to Audi, as you
Speaker 1: might have inferred, I don't go. I love Audi because
Speaker 1: I get a few key things there, but I don't
Speaker 1: go that often. It's not in my sort of normal
Speaker 1: grocery rum. Keep in mind if I go to most
Speaker 1: both supermarkets in most days. But I did have to
Speaker 1: go for something else recently, and I did a little
Speaker 1: bit of a look over pantry staples there, and I
Speaker 1: remember that when I had a colonoscopy, I used the
Speaker 1: chicken soup and I really quite liked it, And when
Speaker 1: I had to look at nutritionally, it's actually pretty good.
Speaker 1: And it's only retails for three dollars the pouch, So
Speaker 1: I thought that was quite a good one coming into winter,
Speaker 1: and you know, we're back into soup season now. No
Speaker 1: one is saying that it's not better to make your own.
Speaker 1: My issue or not feedback on making your own? Is
Speaker 1: that a good soup? That's got in it, say chicken legumes,
Speaker 1: a good quality stock, a base of celery, onion, galic
Speaker 1: leak can cost twenty at least, not thirty dollars of
Speaker 1: base ingredients. Now, sure you'll get four or five six
Speaker 1: serves out of that, but it's still quite a big
Speaker 1: spin for a bowl of soup. Whereas if you can
Speaker 1: buy them at reasonably cheap prices and nutritionally they're pretty good,
Speaker 1: you'd argue for busy people like you don't have to
Speaker 1: feel guilty about different soups. Now, I'm not saying that
Speaker 1: this soup is the best in a supermarket. There are
Speaker 1: chicken soups that are so pristine nutritionally that, as I said,
Speaker 1: you'd be pushed to make your own Potango Chicken and
Speaker 1: vegetable is an example of that. It is so strong nutritionally,
Speaker 1: I can't really fault it. But I thought I would
Speaker 1: just talk about an Aldi product because I know some
Speaker 1: of our listeners enjoy shopping Aldi, and I think this
Speaker 1: one's not too bad, particularly keeping the cupboard as a
Speaker 1: bit of a backup. So this is an old fashioned
Speaker 1: chicken soup, and it retails for two dollars ninety nine,
Speaker 1: which is incredibly inexpensive for a product. Also, Leanne Audio
Speaker 1: remo good books at the moment because for a long
Speaker 1: time I couldn't get any.
Speaker 2: Of the nutritionals of the products online.
Speaker 1: They just didn't put them there, And now they've added
Speaker 1: them all in, which really makes me happy.
Speaker 2: So they're in my good books.
Speaker 1: So it recommends two serves a pack now, to be honest,
Speaker 1: I ate it in one, so I think it Stretching
Speaker 1: it to two serves is a bit of extreme, but
Speaker 1: you know you could as a side dish, so perseve
Speaker 1: if you're basing it on tuo per packets one hundred
Speaker 1: and eight calories. It's got five point eight grams of protein,
Speaker 1: three point seven grams are fat, only one point five
Speaker 1: saturated as you would expect in a soup. Three point
Speaker 1: seven sugars per serve, which is actually pretty low for
Speaker 1: a soup because you do get some natural sugars from
Speaker 1: a vegetable based soup. And the sodium is three forty four,
Speaker 1: which is actually quite low. Even if you double that,
Speaker 1: you're coming in less than seven hundred. That is low
Speaker 1: for a soup. So that's one of the reasons I
Speaker 1: quite like it. The ingredients are water, and someone asked
Speaker 1: me if I should be concerned water is the first
Speaker 1: ingredient in a soup. Absolutely not, It probably should be
Speaker 1: in most cases. Dice chicken thigh. Now we'd prefer chicken breast,
Speaker 1: but chicken thig is not too bad. Five percent not
Speaker 1: overly high, but not loverly low. Five percent potatoes skim
Speaker 1: milk powder, so they're using that to cream it up, celery, carrot,
Speaker 1: sweet corn, so you're getting another sort of five percent
Speaker 1: vegetables there, which adds it to about ten, including the potato,
Speaker 1: natural flavored corn starch for thickening, cream powder, onion, potato starches, extract,
Speaker 1: canola oil, thickener, spices, and herbs. Now, yes, it's not
Speaker 1: as clean as some of them, but it's pretty clean.
Speaker 1: It doesn't have any added sugars really, and it's not
Speaker 1: a bad percentage of vegetables for a soup that retails at.
Speaker 2: Two ninety nine.
Speaker 1: So I would give it a seven eight out of ten,
Speaker 1: and I think at the price point it's just quite
Speaker 1: a good product that because some of the soups, if
Speaker 1: it's a cup of soup, for example, or a more
Speaker 1: broth baited soup, they're not overly tasty, so you're not
Speaker 1: going to have it. The reason I like this is
Speaker 1: it is quite creamy without being too high in calories.
Speaker 1: So I think it just is a nice middle ground
Speaker 1: option to keep in the cupboard and just say you
Speaker 1: make yourself a toasted sandwich, you make yourself a wrap
Speaker 1: for lunch, or some crackers, and you're wants some extra
Speaker 1: box to go with it. The three bucks. I think
Speaker 1: it's a pretty good option. So yeah, I quite liked it.
Speaker 1: What do you think I like it?
Speaker 4: I like this as no artificial colors, flavors, there's no preservative. So,
Speaker 4: like you said, like it's a good ingredient list I
Speaker 4: would use this more as a snack, I guess, like
Speaker 4: particularly one hundred cows of serve, six grams of protein,
Speaker 4: it's more a snack.
Speaker 3: It's not a meal, let's be honest.
Speaker 4: But as you said, you use it as a bit
Speaker 4: of a side dish or even for really active listeners,
Speaker 4: like that's a good stack. Even the whole pouch, like
Speaker 4: two hundred calories, twelve grams of protein, it's good. Particular
Speaker 4: if you're active. Six hundred milligrams are sodium. I wouldn't
Speaker 4: really be concerned about him someone who's active, Like, I'm
Speaker 4: not that concerned unless you've really got issues with blood
Speaker 4: pressure or you know, heart or something like that.
Speaker 3: So I think it's good.
Speaker 4: I think Aldi is definitely competing with the bigger supermarkets.
Speaker 4: They're bringing out more and more products which are very
Speaker 4: very similar to some of our favorite brands in more
Speaker 4: the big giant supermarkets as well. But I do think
Speaker 4: we're definitely heading into soup season and a lot of
Speaker 4: I had a favorite range of fresh soups and coals,
Speaker 4: but they.
Speaker 3: Just seem to have been gone in the last year
Speaker 3: or so.
Speaker 4: And I'm just not so much a fan of the
Speaker 4: fresh ones in Wulworest that I am in Coals, So
Speaker 4: I think a lot of the fresh soups have kind
Speaker 4: of gone off the market.
Speaker 3: Maybe it's due to the expiry dates or something.
Speaker 1: Yeah, I can't find the Potango, which was the best
Speaker 1: chicken and vegetable soup.
Speaker 2: I don't know what's happening.
Speaker 4: My favorite ones were the Coals Perform range. At Coals,
Speaker 4: they had really strong nutritionally, is like between three to
Speaker 4: four hundred calories like of course to thirty grams of protein,
Speaker 4: really great fiber, and they're just they've mostly gone.
Speaker 3: I can't find them at my local, so it's very upsetting.
Speaker 4: But a lot of the better quality soups have been
Speaker 4: replaced the fresh ones with these more pouches, so you
Speaker 4: find them on the shelf in the canned soups out
Speaker 4: of sort of section and their pouches. So just making
Speaker 4: sure of course you're decanning it out of the plastic
Speaker 4: pouch and you're putting it into like a saucement or
Speaker 4: something and warming it up on the on the stove top.
Speaker 4: But yeah, I think it's I think it's pretty strong nutritionally.
Speaker 4: It's just it's to me, it's a lot. It's a
Speaker 4: snack or it's a very very very light addition to
Speaker 4: a meal, like you said, a bit of a toasted
Speaker 4: sandwich or a nice you know, a bit of leftovers
Speaker 4: we might not quite have enough and you can have
Speaker 4: a bit of sort of soup on the side.
Speaker 1: Yeah, Like I love sandwich and a soup when you
Speaker 1: go to the States. I think it's such a good combo.
Speaker 1: It's even a piece of leftover chicken or Yeah, I
Speaker 1: think it's a nice one just to keep one hand
Speaker 1: for three dollars, really nice price point.
Speaker 4: Alrighty, and that brings us to our final segment of
Speaker 4: the show, Susie our listener question. So today the listener
Speaker 4: question is there are a growing range of high protein
Speaker 4: flavored milk drinks on the market. Yes, there are? Are
Speaker 4: they a good choice? So this is an interesting question
Speaker 4: because my first question back to you, listener, would be
Speaker 4: a good choice for what as a meal or as
Speaker 4: a snack? Because some of these higher protein flavored milk
Speaker 4: drinks can be upwards of three hundred calories and for
Speaker 4: somebody who's actively trying to lose weight, who's not really
Speaker 4: that tall and who's not really living in a larger body,
Speaker 4: say for example, someone's you know, five foot four, they're
Speaker 4: about you know, sixty eight kilos. They just want to
Speaker 4: drop a couple of kilos that you don't really need
Speaker 4: a huge amount of calories, you know, per meal. So
Speaker 4: I think for some of these, I think a lot
Speaker 4: of us are using them as snacks, whereas I think
Speaker 4: some of them are pretty high calorie you just need
Speaker 4: to be careful.
Speaker 3: A lot of them are also very ultra process.
Speaker 4: Particularly if you look at the ones that are more
Speaker 4: I guess like the mere replacement formulated ones. But if
Speaker 4: you're thinking what I'm thinking, Susie more the ones in
Speaker 4: the cold iced coffee kind of section.
Speaker 3: The Rookby Farms Pools has a new one as well.
Speaker 4: I think they have a time and place like I
Speaker 4: certainly don't write them into my client meal plans. But
Speaker 4: if they're busy, they might have left their lunch at home.
Speaker 4: They just, you know, want to quick and easy kind
Speaker 4: of lunch. They're going in and they're going to grab
Speaker 4: something like that soup and one of the high protein
Speaker 4: milk drinks to go with them. I don't really have
Speaker 4: a problem with that, but I certainly don't use them
Speaker 4: on a regular basis or really write them into my
Speaker 4: client's meal plans. I really think they're more of a
Speaker 4: convenient a kid's sports. I'm just going to duck into
Speaker 4: the local supermarket and grab one of these protein drinks
Speaker 4: to kind of get me through, so I'm not snacking
Speaker 4: on the sausages or the pies or the hot chips
Speaker 4: at you know, the kids sports or you know, during
Speaker 4: the work afternoon tea when all the pastries are out,
Speaker 4: I'm going to have one of these instead. And I
Speaker 4: went to a business conference a couple of weeks ago,
Speaker 4: and the girls sitting in front of me had one
Speaker 4: of them high protein milk drinks on her desk. Where
Speaker 4: was When I looked around me, me being a dietitian,
Speaker 4: I had my coffee.
Speaker 3: I went out to the local coffee shop, got a coffee.
Speaker 4: I had my apple, I had my veggie sticks, and
Speaker 4: I had my nuts and seas and a little kind
Speaker 4: of container.
Speaker 3: But that's me being a shot off dietitian.
Speaker 4: But I was looking around me and there was just
Speaker 4: bags of lollies and you know, big bags of chips
Speaker 4: everywhere on blocks of chocolate, and I just kind of thought,
Speaker 4: she's done really well. Like she's got a higher protein
Speaker 4: flavored milk drink, it's got some calcium, it's got some protein.
Speaker 4: It's really going to help stabilize her blood sugar levels.
Speaker 3: Like I was, like, it's a great choice.
Speaker 4: It was about three pm in the afternoon, so I'm
Speaker 4: guessing that she, you know, ducked out and went to
Speaker 4: one of the little, you know, metro supermarkets or something
Speaker 4: in the city to grab that, because I had come
Speaker 4: from home and I hadn't gone to the supermarkets by
Speaker 4: the coffee shop all day, and that wouldn't have lasted
Speaker 4: because I left home about seven am that morning. So
Speaker 4: I think it's a really great option. I think there's
Speaker 4: a time and a place for them. But I think
Speaker 4: in terms of convenience when you're out here on the run,
Speaker 4: I think they can be.
Speaker 3: Really, really great.
Speaker 4: But I wouldn't be using them as a regular option
Speaker 4: basically just for the price point and the fact that
Speaker 4: there are some different types of emulsifiers and additives in
Speaker 4: there that we would deem them generally ultra process foods.
Speaker 3: But yeah, I do.
Speaker 4: Think that they have a time and a place for
Speaker 4: convenience occasionally.
Speaker 3: That's probably my two cents on them. What do you think?
Speaker 1: A little bit upset about them, to be honest, because
Speaker 1: they're doing a lot of roundstututionally as a thirty grand
Speaker 1: of protein products and supermarket. But they've got artificial sweetener
Speaker 1: in them, They've got a spar tame, and I just
Speaker 1: think in this day.
Speaker 2: And age, we're beyond that.
Speaker 3: Now.
Speaker 1: You know, Coca Cola is pulling dit coke off the
Speaker 1: shelves for a reason. A spar tame has been banned
Speaker 1: in Europe. Why are we now still proactively adding it
Speaker 1: to these drinks?
Speaker 2: Now?
Speaker 1: The target market usually for flavored milk is a tradey
Speaker 1: teenage market, so they're the biggest consumers of flavored milk
Speaker 1: in convenience which is petrol stations, convenient quickie stores, and
Speaker 1: then even in supermarkets. So tradesmen who are eating three
Speaker 1: four meals a day and going through a lot of calories,
Speaker 1: and also teenage boys. So for them, like you said,
Speaker 1: there are a breakfast meal. In a way, they've increased
Speaker 1: the protein. They're really high in calcium. Some of them
Speaker 1: have got eight hundred milligrams of calcium, which is incredibly high.
Speaker 1: So nutritionally they kind of tick the macro nutrient boxes.
Speaker 1: But my issue is the artificial sweetener.
Speaker 2: I don't like it.
Speaker 1: You know, we had quite a discussion when we were
Speaker 1: formulating our hot chocolate because Jara sort of was the
Speaker 1: hot chocolate I had always consumed and enjoyed because it
Speaker 1: had a really nice, creamy flavor. But ultimately it's got
Speaker 1: a spartan in it nine to five to one, which
Speaker 1: is the same as the diet chocolate moose. So as
Speaker 1: a dietician, I've had to say, right, I actually have
Speaker 1: to stop recommending these products because we are telling clients
Speaker 1: to have a product that we know has got a
Speaker 1: product that's an ingredient that's band overseas, Like there's a
Speaker 1: reason for this that it just banned things because of
Speaker 1: a whim. There's got to be strong evidence that they
Speaker 1: should be. So when we have Australian foods that are
Speaker 1: newly formulated to contain it, I'm like, come on, there
Speaker 1: are so many sweetener alternatives that are natural now. There
Speaker 1: is stevia, there is natvia, there are the alcohol sugars.
Speaker 1: There are so many options now, highly likely the more
Speaker 1: expensive they're in the spar tame. But I just think
Speaker 1: in this day and age, we are beyond it, and
Speaker 1: I feel like we have to be honest to say, look,
Speaker 1: those products will not be in our newly updated to
Speaker 1: top two hundred supermarket products coming out in a month
Speaker 1: or two, because we cannot be recommending products that still
Speaker 1: contain the spar tame, particularly as a new product entering
Speaker 1: the supermarket shelves. So I'm seeing all these dieticians posting
Speaker 1: them because they've done a massive mail out of them,
Speaker 1: and I'm like, really, like, look at your ingredient lists.
Speaker 3: Refused them as a side to say, no.
Speaker 1: I think we should. They're strong, but I can't. And
Speaker 1: I said this to the brand manager of one of them,
Speaker 1: what's the go with your spar tame? Like we are
Speaker 1: beyond we have to be saying these things.
Speaker 3: You know.
Speaker 1: Leanne and I've had some heightened discussions recently about calling
Speaker 1: products out in supermarket and I said to her like,
Speaker 1: if we don't, who is if we don't say.
Speaker 2: The food industry this is not good. You shouldn't be
Speaker 2: doing this.
Speaker 1: You know, everyone thinks it's okay and because they've got
Speaker 1: mas market support or they're in Colls and Woolies. But
Speaker 1: I think as leading dieticians in Australia, we need to
Speaker 1: say they're not good. And so if you see nine
Speaker 1: to five one, my recommendation is we shouldn't be having it.
Speaker 1: And I believe it will be eventually banned in the
Speaker 1: austra and food supply as well, and I think we're
Speaker 1: at that stage now. These are not a one off product.
Speaker 1: This isn't a piece of chewing gum you consume occasionally.
Speaker 1: This is a product that people think is healthy and
Speaker 1: when they've got attitudes in it that shouldn't be in there,
Speaker 1: I think we need to pull that out and be
Speaker 1: quite blunts.
Speaker 2: So even for children.
Speaker 1: If it's got nine to five to one, I can't
Speaker 1: be proactively recommending it. So yeah, that's where I sit
Speaker 1: on them.
Speaker 4: Yeah, and I agree with you in terms of the
Speaker 4: artificial sweeteners and the other brand that i'd say that
Speaker 4: doesn't have the artificial sweetener that I use occasionally for
Speaker 4: my clients, or I did up until sort of the
Speaker 4: end of last year when I read some of this
Speaker 4: newer research coming out about emulsifies with different types of
Speaker 4: bower diseases like IBD in plummatory bow disease sensitive tummy's IBS,
Speaker 4: there has been some new research that a few of
Speaker 4: the different types of emulsifiers can actually worsen gut health
Speaker 4: and that leakiness in the gut.
Speaker 3: So for any of my clients that have.
Speaker 4: Celiac disease IBD, I don't recommend these. And one of
Speaker 4: the big brands in the market actually has carriaging and
Speaker 4: which is a specific type of added emulsifier that can
Speaker 4: have negative implications from a gut health perspective in it.
Speaker 4: So it doesn't have the artificial sweetener, but it does
Speaker 4: have a mulcifier carriaging in it. So I actually don't
Speaker 4: generally recommend any of the brands because they've either got
Speaker 4: these added emulsifiers which we know aren't great for our
Speaker 4: gut health long term, or they've got added artificial sweetness.
Speaker 4: So I'm like you, I use them occasionally if I
Speaker 4: was in a pinch, Yes, i'd go buy one myself
Speaker 4: if I really needed a bit of a protein hit
Speaker 4: to get me through to my next meal or something.
Speaker 4: But to be honest, i'd probably pick up one of
Speaker 4: the higher protein yogurts on the market before i'd reach
Speaker 4: for something like this. But if a you know, if
Speaker 4: your husband a trader or whatever, or your teenage son
Speaker 4: is having one of these massive, you know, sugary type
Speaker 4: ic coffees or chocolate, you know, cold drinks, and you're
Speaker 4: gonna swap them over to something with a bit of
Speaker 4: protein in it, it's probably a good thing, but it's
Speaker 4: not something that I would actively be adding into the
Speaker 4: diets of my ladies, just due to the fact that
Speaker 4: they are ultimately most of them are an ultra processed
Speaker 4: food due to the added emulsifiers in them as well,
Speaker 4: which you're not going to get in fresh milk, and
Speaker 4: you generally don't find in some of the higher protein yogurts.
Speaker 2: Yeah, a good point.
Speaker 1: Actually hadn't picked up on that, but absolutely right, good,
Speaker 1: good point. Thank you for listening to us today on
Speaker 1: the Nutrition Catch. Thanks keep telling your friends about us.
Speaker 1: We have hit five million downloads. I think I said
Speaker 1: this for about six months. Finally we did then I
Speaker 1: was actually at five point two.
Speaker 3: Were nearly five point three. Actually we're a bit yeah.
Speaker 1: That we did miss it. Yeah, which is a lot
Speaker 1: of downloads about nutrition. So we are so thrilled to
Speaker 1: be bringing evidence based nutrition that is hopefully helping you
Speaker 1: achieve your health goals. Thank you for your support of
Speaker 1: our brands, particularly are designed by dieticians, and we will
Speaker 1: see you same time next week for our regular episode
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