1 00:00:00,720 --> 00:00:02,600 Speaker 1: How many slices of bread do you eat in a day. 2 00:00:03,120 --> 00:00:05,320 Speaker 1: Maybe you just stick to one because you have heard 3 00:00:05,360 --> 00:00:08,119 Speaker 1: that bread causes weight gain, or maybe you love bread 4 00:00:08,119 --> 00:00:11,160 Speaker 1: and include at least a couple of slices on most days. 5 00:00:11,520 --> 00:00:13,760 Speaker 1: On today's episode of The Nutrition Couch, we thought it 6 00:00:13,800 --> 00:00:16,640 Speaker 1: was time to chat bread and how much it's too much, 7 00:00:16,760 --> 00:00:18,040 Speaker 1: if that is even possible. 8 00:00:18,560 --> 00:00:20,680 Speaker 2: I am Suzzi Burrel and I'm Leam Would. 9 00:00:20,680 --> 00:00:22,960 Speaker 1: And together we bring you The Nutrition Couch, the weekly 10 00:00:23,000 --> 00:00:24,919 Speaker 1: podcast that keeps you up to date with everything you 11 00:00:24,960 --> 00:00:25,680 Speaker 1: need to know in the. 12 00:00:25,600 --> 00:00:26,320 Speaker 3: World of nutrition. 13 00:00:26,920 --> 00:00:29,560 Speaker 1: As well as bread, Leanna and I share the foods 14 00:00:29,640 --> 00:00:33,080 Speaker 1: that we never touch. We discuss what having a light 15 00:00:33,159 --> 00:00:36,080 Speaker 1: meal actually means, and there's a new breakfast cookie. 16 00:00:36,120 --> 00:00:39,120 Speaker 3: We have some thoughts on so leanne. 17 00:00:39,200 --> 00:00:42,040 Speaker 1: I thought a topic we have really not covered before 18 00:00:42,520 --> 00:00:45,400 Speaker 1: or in any great detail, is the foods that we 19 00:00:45,520 --> 00:00:49,280 Speaker 1: perhaps never touch. And certainly there's a couple of things 20 00:00:49,320 --> 00:00:52,120 Speaker 1: that come up, usually more at home or when I'm 21 00:00:52,120 --> 00:00:55,240 Speaker 1: eating out, or that people might order and I think, 22 00:00:55,240 --> 00:00:58,480 Speaker 1: oh my god, I would never eat that. And the 23 00:00:58,520 --> 00:01:02,240 Speaker 1: first one that springs to mind is pork belly. I 24 00:01:02,360 --> 00:01:05,080 Speaker 1: just think it is not a food. I'm just like 25 00:01:05,240 --> 00:01:07,680 Speaker 1: it is like fat on a plate. Like whenever someone 26 00:01:07,720 --> 00:01:11,679 Speaker 1: describes it, I'm like, really, like that is not actual food, 27 00:01:11,760 --> 00:01:15,360 Speaker 1: Like it is literally loud and you see it on 28 00:01:15,600 --> 00:01:18,160 Speaker 1: rest like menus all the time, or there's a few 29 00:01:18,800 --> 00:01:22,240 Speaker 1: convenient versions of it I've noticed in the supermarket now, 30 00:01:22,760 --> 00:01:25,440 Speaker 1: But pork belly, it is a hard no from me. 31 00:01:25,560 --> 00:01:28,880 Speaker 1: I just makes me my stomach churn even thinking about it, 32 00:01:28,959 --> 00:01:30,800 Speaker 1: just knowing that it's I think I looked it up 33 00:01:30,840 --> 00:01:34,240 Speaker 1: one day. It's like fifty percent fat pure. So I'm 34 00:01:34,280 --> 00:01:37,640 Speaker 1: just like, hard no, just personally nutritionally. So when I 35 00:01:37,680 --> 00:01:40,120 Speaker 1: see a client having it, I just yes, have to 36 00:01:40,160 --> 00:01:42,319 Speaker 1: take a deep breath before I respond. 37 00:01:42,520 --> 00:01:44,760 Speaker 2: Oh, that's so funny. See I would probably do something 38 00:01:44,800 --> 00:01:46,240 Speaker 2: like a pork belly, But what did I see on 39 00:01:46,240 --> 00:01:49,000 Speaker 2: the menu the other day? And then a friend that 40 00:01:49,040 --> 00:01:50,680 Speaker 2: I was with ordered it, and in my head, I 41 00:01:50,720 --> 00:01:52,640 Speaker 2: was like, oh my goodness, that's disgusting. And then a friend 42 00:01:52,720 --> 00:01:54,800 Speaker 2: ordered it and I was like, oh my goodness, and she, honestly, 43 00:01:54,800 --> 00:01:56,440 Speaker 2: after she finished it, she was like, oh, I feel 44 00:01:56,480 --> 00:01:58,920 Speaker 2: so sick. And I was like, I'm not surprised. It 45 00:01:59,040 --> 00:02:01,720 Speaker 2: was a fried chicken eggs benny. Like it was literally 46 00:02:01,800 --> 00:02:04,600 Speaker 2: like it looked like KFC chicken on an eggs Benny 47 00:02:04,680 --> 00:02:06,720 Speaker 2: on the you know, the muffin, no spinnach do or 48 00:02:06,720 --> 00:02:09,840 Speaker 2: anything inside, like zero vegetables drowned in that like eggs 49 00:02:09,840 --> 00:02:11,880 Speaker 2: Benny sauce, which I can't even eat a regular egg 50 00:02:11,880 --> 00:02:13,800 Speaker 2: Benny because I find the sauce is so rich. Like 51 00:02:13,800 --> 00:02:15,440 Speaker 2: to me, if I'm having eggs, it has to be 52 00:02:15,480 --> 00:02:17,320 Speaker 2: with like a tomato, like a chutney or something. I 53 00:02:17,360 --> 00:02:19,440 Speaker 2: appreciate that people like eggs Benny, that's cool, but I'm 54 00:02:19,440 --> 00:02:21,400 Speaker 2: not into that sauce, and I just think, how can 55 00:02:21,440 --> 00:02:23,760 Speaker 2: you make it ten times worse? Put? Like put fried 56 00:02:23,840 --> 00:02:26,160 Speaker 2: chicken on there. I was like, oh my goodness. And 57 00:02:26,160 --> 00:02:28,040 Speaker 2: then she was like I feel so unwell afterwards, and 58 00:02:28,080 --> 00:02:28,640 Speaker 2: I was like. 59 00:02:28,639 --> 00:02:30,200 Speaker 3: Whoa that is? 60 00:02:30,280 --> 00:02:33,880 Speaker 1: I would never eggs Benny. That mayonnaise sauce is so high. 61 00:02:33,919 --> 00:02:36,000 Speaker 1: And what I notice is that when clients might be 62 00:02:36,040 --> 00:02:38,720 Speaker 1: having an indulgent breakfast, they order eggs Benny, but then 63 00:02:38,800 --> 00:02:41,200 Speaker 1: like the hather hash brown as well, and a hash 64 00:02:41,240 --> 00:02:43,760 Speaker 1: brown is a hard no from me too, Like I 65 00:02:43,880 --> 00:02:46,200 Speaker 1: just am thinking it is like deep fried. There is 66 00:02:46,320 --> 00:02:50,120 Speaker 1: very little potato. It is all deep fried, just like butter. 67 00:02:50,240 --> 00:02:51,799 Speaker 2: I'm a hard yes on a hash brown. I must 68 00:02:51,800 --> 00:02:53,280 Speaker 2: say I do love a hash brown. 69 00:02:53,360 --> 00:02:55,760 Speaker 1: And I think the thing nutritionally that we do know 70 00:02:56,200 --> 00:02:58,160 Speaker 1: is that the quality of oil that you generally get 71 00:02:58,160 --> 00:03:00,640 Speaker 1: it a cafe restaurant is pretty poor. They use it 72 00:03:00,720 --> 00:03:03,760 Speaker 1: time and time again, Like for me, you'd want to 73 00:03:03,800 --> 00:03:07,000 Speaker 1: really ensure it's a good quality hash brown or really 74 00:03:07,040 --> 00:03:08,960 Speaker 1: love it because I think it's just mostly fat on 75 00:03:08,960 --> 00:03:12,119 Speaker 1: a plate. The other thing that I never touched coconut oil. 76 00:03:12,280 --> 00:03:14,880 Speaker 1: To me, again, it's just lard. Like I know, some 77 00:03:14,919 --> 00:03:17,040 Speaker 1: people cook with it and they think it's nutritionally better. 78 00:03:17,600 --> 00:03:21,040 Speaker 1: The rumor that it's got MCT, so it's metabolized in 79 00:03:21,080 --> 00:03:23,800 Speaker 1: the liver, Well, some of it's MCT, but it doesn't 80 00:03:23,840 --> 00:03:25,880 Speaker 1: mean that it's any different to any other fat. But 81 00:03:26,000 --> 00:03:30,399 Speaker 1: unlike even a plain vegetable sunflower oil, which is kind 82 00:03:30,400 --> 00:03:33,320 Speaker 1: of neutral when it comes to cholesterol, there is no 83 00:03:33,480 --> 00:03:36,720 Speaker 1: positive health benefits associated with coconut And that's also why 84 00:03:36,760 --> 00:03:40,240 Speaker 1: I'm a hard known coconut yogurt. I think coconut yogurt 85 00:03:40,240 --> 00:03:42,920 Speaker 1: is so misleading because there's very like yogurt is a 86 00:03:42,920 --> 00:03:47,360 Speaker 1: fermented kind of dairy generally, so to call coconut yogurt. 87 00:03:47,480 --> 00:03:49,960 Speaker 1: Yogurt If you look at the nutritionals, it's like pure 88 00:03:50,000 --> 00:03:52,640 Speaker 1: saturated fat. Now, with the exception of some people with 89 00:03:52,840 --> 00:03:55,560 Speaker 1: very specific dietary intolerances, and that might be one of 90 00:03:55,600 --> 00:03:56,400 Speaker 1: the few foods. 91 00:03:56,200 --> 00:03:58,840 Speaker 3: They can eat. It would never be on a meal. 92 00:03:58,680 --> 00:04:01,400 Speaker 1: Plan that I would suggest or rite or endorse because 93 00:04:01,400 --> 00:04:05,040 Speaker 1: it's just again nothing positive nutritionally going on. The other 94 00:04:05,080 --> 00:04:08,280 Speaker 1: one that just sprang to mind was that crab, you 95 00:04:08,360 --> 00:04:10,240 Speaker 1: know how you were talking about there was deep fried 96 00:04:10,320 --> 00:04:13,200 Speaker 1: chicken on the eggs, Benny, what is it when you 97 00:04:13,240 --> 00:04:15,880 Speaker 1: get that crab and it's all batter salt? 98 00:04:16,040 --> 00:04:18,960 Speaker 3: Is it salt chili crab or like saltmn purple crab? 99 00:04:19,480 --> 00:04:22,440 Speaker 1: But it's all like batter Normally when you get it, 100 00:04:22,040 --> 00:04:24,000 Speaker 1: it's very little crab in there. 101 00:04:24,040 --> 00:04:25,800 Speaker 3: It's kind of misleading to say crab. 102 00:04:26,120 --> 00:04:28,960 Speaker 2: Yeah, or even like you know, like lemon chicken or 103 00:04:29,320 --> 00:04:31,120 Speaker 2: like a honey honey chicken or something. If you get 104 00:04:31,120 --> 00:04:33,560 Speaker 2: it Chinese like it's that battered or the sweets out 105 00:04:33,600 --> 00:04:36,080 Speaker 2: pork and it's like battered pork. Not that I would 106 00:04:36,120 --> 00:04:37,599 Speaker 2: never eat it. Like if I was with a group 107 00:04:37,600 --> 00:04:39,080 Speaker 2: of friends and those heaps of dish on the table, 108 00:04:39,120 --> 00:04:40,800 Speaker 2: I might try a little bit, but it's not something 109 00:04:40,839 --> 00:04:43,760 Speaker 2: that I would ever ever really order myself, particularly especially 110 00:04:43,760 --> 00:04:45,200 Speaker 2: if that was like a whole maine meal for me, 111 00:04:45,400 --> 00:04:48,159 Speaker 2: because you just you honestly feel so unwell afterwards because 112 00:04:48,200 --> 00:04:51,599 Speaker 2: it's so rich and there's it's mostly just batter and oil. 113 00:04:51,720 --> 00:04:53,800 Speaker 2: It's very very little meat, and I always feel like 114 00:04:53,920 --> 00:04:56,719 Speaker 2: me personally, I feel like they use like the really 115 00:04:56,760 --> 00:04:59,520 Speaker 2: poor quality meat or the offcuts that you would never serve, 116 00:04:59,560 --> 00:05:01,280 Speaker 2: and like a n iced chicken stir bread that's what 117 00:05:01,320 --> 00:05:04,039 Speaker 2: they're deep frying. So just anything that's kind of deep 118 00:05:04,040 --> 00:05:06,520 Speaker 2: fried or battered, I always am a little bit cautious 119 00:05:06,600 --> 00:05:09,040 Speaker 2: with and I would never ever recommend that kind of 120 00:05:09,040 --> 00:05:10,600 Speaker 2: stuff to my clients. So a meal planet of the 121 00:05:10,600 --> 00:05:12,840 Speaker 2: goal is fat off unless they truly truly loved it. 122 00:05:13,400 --> 00:05:15,880 Speaker 1: And then the other one that springs to mind is 123 00:05:16,120 --> 00:05:20,680 Speaker 1: like supermarket frozen pies and sausage rolls, like they are 124 00:05:20,720 --> 00:05:23,920 Speaker 1: probably one of the only foods in supermarkets that still 125 00:05:23,960 --> 00:05:26,560 Speaker 1: contain trans fats. Now, they don't often label, and if 126 00:05:26,600 --> 00:05:28,880 Speaker 1: you see one that labels for zero, that's a good sign. 127 00:05:29,440 --> 00:05:32,520 Speaker 1: But when they're making commercial pastry, they'll generally use a 128 00:05:32,560 --> 00:05:36,320 Speaker 1: margarine base and solidify that through and hydrogenate it, and 129 00:05:36,360 --> 00:05:38,520 Speaker 1: that gives some trans fat. 130 00:05:38,839 --> 00:05:39,720 Speaker 3: So if you. 131 00:05:39,720 --> 00:05:43,480 Speaker 1: Actually look on the nutritionals and you see margarine on 132 00:05:43,800 --> 00:05:46,719 Speaker 1: the ingredient list, it's highly likely to have it. And 133 00:05:46,760 --> 00:05:48,839 Speaker 1: when you take a closer look at the proportion of 134 00:05:48,920 --> 00:05:52,520 Speaker 1: meat and protein versus fat, I can't give you any 135 00:05:52,600 --> 00:05:55,960 Speaker 1: brands that aren't pretty bad. The proportions of meat are 136 00:05:56,000 --> 00:05:58,680 Speaker 1: generally really low in the pies and sausage rolls, and 137 00:05:58,760 --> 00:06:01,280 Speaker 1: I just you know, if you're at a party or 138 00:06:01,279 --> 00:06:04,520 Speaker 1: where they're passing around cannapase, the mini party pies and 139 00:06:04,520 --> 00:06:06,880 Speaker 1: sausage rolls are some of the worst foods nutritionally you 140 00:06:06,920 --> 00:06:07,400 Speaker 1: can eat. 141 00:06:07,960 --> 00:06:08,120 Speaker 3: Now. 142 00:06:08,160 --> 00:06:09,760 Speaker 1: Of course, there's examples where you might go to a 143 00:06:09,800 --> 00:06:12,560 Speaker 1: beautiful French petisserie and have something that's made with butter, 144 00:06:13,120 --> 00:06:16,000 Speaker 1: but that's in the minority. Like in general, any commercially 145 00:06:16,040 --> 00:06:19,680 Speaker 1: produced pastry products are really poor quality. And even you know, 146 00:06:19,960 --> 00:06:23,280 Speaker 1: I used to really like the Simone log pies they 147 00:06:23,320 --> 00:06:26,240 Speaker 1: sell in Woolies, and they've changed the formulation, but even 148 00:06:26,279 --> 00:06:29,880 Speaker 1: her ingredient list contains shortening or margarine. Now, you know, 149 00:06:30,040 --> 00:06:34,680 Speaker 1: So even products that might sort of behaviors boutique are 150 00:06:34,760 --> 00:06:37,160 Speaker 1: Tesian brands if you take a closer look, there's often 151 00:06:37,160 --> 00:06:39,000 Speaker 1: margarine on there, so you do have to be kind 152 00:06:39,000 --> 00:06:42,760 Speaker 1: of careful, and that you know, supermarket donuts is another example, 153 00:06:43,160 --> 00:06:45,120 Speaker 1: not that they're foods that you would encourage people to 154 00:06:45,160 --> 00:06:46,839 Speaker 1: eat in general, but I think it's always a good 155 00:06:46,839 --> 00:06:50,279 Speaker 1: reminder that the reason dieticians and nutritionists are so anti 156 00:06:50,279 --> 00:06:53,040 Speaker 1: those foods is actually the baseline ingredients aren't good for us. 157 00:06:53,360 --> 00:06:56,640 Speaker 1: And this is the evidence building around that instead of 158 00:06:56,960 --> 00:06:59,400 Speaker 1: insidious intake of some of these foods. You don't realize 159 00:06:59,440 --> 00:07:03,560 Speaker 1: because unfortunately we don't mandatory label for trans fat, which 160 00:07:03,960 --> 00:07:05,880 Speaker 1: is an issue because I think if people were more 161 00:07:05,880 --> 00:07:08,800 Speaker 1: aware of it, it would encourage producers to actually take it 162 00:07:08,800 --> 00:07:11,680 Speaker 1: out of the food supply. There's quite a few that 163 00:07:11,720 --> 00:07:14,000 Speaker 1: sprang to mind very very quickly. I'm just thinking, what 164 00:07:14,040 --> 00:07:15,280 Speaker 1: else am I hard know on. 165 00:07:15,800 --> 00:07:16,960 Speaker 3: But full sugar soft drink. 166 00:07:16,960 --> 00:07:18,560 Speaker 2: And it's not to say that we would never eat 167 00:07:18,560 --> 00:07:20,480 Speaker 2: these things, right, Like, it's not like this black or white, 168 00:07:20,520 --> 00:07:23,160 Speaker 2: but it's so very rare. We never really prescribe it 169 00:07:23,160 --> 00:07:24,800 Speaker 2: to our clients. But if clients were like, look, I 170 00:07:24,800 --> 00:07:27,520 Speaker 2: absolutely loved it, we'd be like, okay, cool. Occasionally, not 171 00:07:27,560 --> 00:07:29,160 Speaker 2: to say that we'd never do it. But I can't 172 00:07:29,160 --> 00:07:31,080 Speaker 2: remember the last time I had a full sugar soft drink. 173 00:07:31,160 --> 00:07:33,160 Speaker 2: Like I'm partial to like a diet or a low 174 00:07:33,200 --> 00:07:35,600 Speaker 2: sugar kind of version, but I would never just pick up, 175 00:07:35,640 --> 00:07:37,520 Speaker 2: you know, a can of full sugar coke or you know, 176 00:07:37,560 --> 00:07:39,600 Speaker 2: a full can of lemonade or anything like that. Like 177 00:07:39,640 --> 00:07:41,600 Speaker 2: I just think it's if I'm going to have sugar, 178 00:07:41,640 --> 00:07:42,760 Speaker 2: I'm going to have a bit of chocolate at the 179 00:07:42,840 --> 00:07:44,480 Speaker 2: end of the day. I'm definitely not going to drink 180 00:07:44,520 --> 00:07:46,360 Speaker 2: like a fool sugar soft drink because it's just we know, 181 00:07:46,440 --> 00:07:48,080 Speaker 2: and the research is there to support it. There is 182 00:07:48,200 --> 00:07:50,960 Speaker 2: zero health benefits from a full sugar can of soft drink. 183 00:07:51,000 --> 00:07:53,080 Speaker 2: As part of a client's fat lost plan, I have 184 00:07:53,160 --> 00:07:55,480 Speaker 2: definitely written in some of the diet soft drink products 185 00:07:55,480 --> 00:07:57,000 Speaker 2: just has a little bit of a sweet kind of 186 00:07:57,040 --> 00:07:59,120 Speaker 2: treat a difference to waters throughout the day. But that's 187 00:07:59,160 --> 00:08:01,280 Speaker 2: more an occasional thing or if they're going out they're 188 00:08:01,280 --> 00:08:03,040 Speaker 2: not drinking, they want to have, you know, a little 189 00:08:03,040 --> 00:08:04,440 Speaker 2: bit of a diet soft drink when they're out at 190 00:08:04,440 --> 00:08:06,480 Speaker 2: the pub and everyone else is having an alcoholic drink. 191 00:08:06,520 --> 00:08:09,200 Speaker 2: I'm okay with that, but I would so very very 192 00:08:09,280 --> 00:08:11,720 Speaker 2: rarely prescribe a full sugar soft drink or cordial for 193 00:08:11,760 --> 00:08:12,160 Speaker 2: that matter. 194 00:08:12,880 --> 00:08:15,239 Speaker 1: True, and I still see it with the kids at school. 195 00:08:15,480 --> 00:08:17,480 Speaker 1: The kids might be out at the bowling club and 196 00:08:17,480 --> 00:08:19,880 Speaker 1: they still get ordered a lemonade. Like, don't think it's 197 00:08:19,920 --> 00:08:22,840 Speaker 1: better like a can of lemonade or coke. It's got 198 00:08:22,920 --> 00:08:25,840 Speaker 1: ninety spoons of sugar and a buddy bottle. So at 199 00:08:25,880 --> 00:08:29,120 Speaker 1: six hundred mill thirteen, that is just so much for 200 00:08:29,160 --> 00:08:32,760 Speaker 1: small children. And I think people think that lemonade's better 201 00:08:32,800 --> 00:08:35,280 Speaker 1: than coke, and we should be very clear. It's absolutely 202 00:08:35,360 --> 00:08:37,880 Speaker 1: not like coke has got some caffeine, but it's the 203 00:08:37,880 --> 00:08:40,560 Speaker 1: same amount of sugar. It's no worse to you know, 204 00:08:40,559 --> 00:08:42,560 Speaker 1: it's no better to have lemonade, So I do see. 205 00:08:42,600 --> 00:08:44,719 Speaker 1: I think because it's clear, it looks slightly healthier, but. 206 00:08:45,240 --> 00:08:45,960 Speaker 3: No better, you know. 207 00:08:46,000 --> 00:08:48,200 Speaker 1: I think I'm a hard null and soft drink in general, 208 00:08:48,679 --> 00:08:50,800 Speaker 1: and I think it's good to be clear about that 209 00:08:50,880 --> 00:08:54,760 Speaker 1: because it's making sure people are aware. Particularly teenage boys 210 00:08:54,760 --> 00:08:56,640 Speaker 1: are the greatest consumer of soft drinks, so if they're 211 00:08:56,640 --> 00:08:59,440 Speaker 1: not used to having it when they're younger, it's actually 212 00:08:59,440 --> 00:09:03,280 Speaker 1: really good building long term or the other one Natella. Now, 213 00:09:03,360 --> 00:09:05,600 Speaker 1: we all love a cheeky Natella, but if you look 214 00:09:05,600 --> 00:09:07,880 Speaker 1: at the ingredient list, it's sugar and vegetable oil, the 215 00:09:07,920 --> 00:09:11,080 Speaker 1: two possibly worse food ingredients in the food supply because 216 00:09:11,080 --> 00:09:13,760 Speaker 1: the vegetable oil is highly likely to be palm, which 217 00:09:13,800 --> 00:09:14,880 Speaker 1: is heavily saturated. 218 00:09:14,920 --> 00:09:17,199 Speaker 3: So don't kid yourself that Natella's got any nuts in it. 219 00:09:17,200 --> 00:09:20,760 Speaker 1: It's significantly more sugar and refined vegetable oil than it 220 00:09:20,800 --> 00:09:24,280 Speaker 1: is nuts, and it's not a healthier option in general. 221 00:09:24,320 --> 00:09:26,040 Speaker 1: I think that's another one. I think parents think because 222 00:09:26,080 --> 00:09:28,480 Speaker 1: it's you know, chocolate, nuts, bread, and it's right in 223 00:09:28,520 --> 00:09:31,280 Speaker 1: so many products and almost looked on with a halo. 224 00:09:31,360 --> 00:09:33,240 Speaker 1: I think it's almost got a health halo effect Inatella 225 00:09:33,640 --> 00:09:34,480 Speaker 1: because it's sort of a. 226 00:09:34,440 --> 00:09:37,240 Speaker 3: Feel good brand in Europe, whereas, let's. 227 00:09:37,080 --> 00:09:40,040 Speaker 1: Be very clear, nutritionally, there is nothing positive about Natella, 228 00:09:40,080 --> 00:09:42,480 Speaker 1: and I guess for that matter, Margarine, you know we've 229 00:09:42,480 --> 00:09:46,160 Speaker 1: spoken about spreads before, but the message is the less 230 00:09:46,160 --> 00:09:49,160 Speaker 1: in general of those added fats you're adding into the diet, 231 00:09:49,160 --> 00:09:51,040 Speaker 1: the better. So whenever you can skip it in favor 232 00:09:51,080 --> 00:09:54,400 Speaker 1: of a fresh, you know, thin avocado with thin nuts, bread, 233 00:09:54,480 --> 00:09:56,800 Speaker 1: or even a little bit of butter. I don't think 234 00:09:56,840 --> 00:09:59,400 Speaker 1: that the Marjorie is significantly better, and hence use it 235 00:09:59,440 --> 00:10:01,920 Speaker 1: more liberally because I think we do often spread. You know, 236 00:10:01,920 --> 00:10:03,640 Speaker 1: if you haveving veget my toast, it's hard to keep 237 00:10:03,640 --> 00:10:05,000 Speaker 1: the portions down. 238 00:10:05,400 --> 00:10:06,120 Speaker 3: What else leanne. 239 00:10:06,600 --> 00:10:08,400 Speaker 2: I just don't think there's no foods that you, you know, 240 00:10:08,440 --> 00:10:10,199 Speaker 2: should never eat, but there's things that you just want 241 00:10:10,240 --> 00:10:12,199 Speaker 2: to be careful about and really try to limit your intake. 242 00:10:12,280 --> 00:10:13,960 Speaker 2: So it's not that we're saying you can never eat 243 00:10:14,000 --> 00:10:16,280 Speaker 2: these foods, but just be really conscious. If they're creeping 244 00:10:16,320 --> 00:10:18,280 Speaker 2: in multiple times a week, you should probably really aim 245 00:10:18,320 --> 00:10:20,400 Speaker 2: to cut back your portions. But for me, probably the 246 00:10:20,440 --> 00:10:22,440 Speaker 2: biggest one. And there's nothing that I would never eat. 247 00:10:22,480 --> 00:10:24,480 Speaker 2: I cannot handle my heart say that there's not one 248 00:10:24,480 --> 00:10:26,920 Speaker 2: food that I would never ever ever eat. But there 249 00:10:26,960 --> 00:10:29,360 Speaker 2: are some things that if I'm you know, somewhere and 250 00:10:29,360 --> 00:10:31,440 Speaker 2: it's the only food available short, I might have like 251 00:10:31,520 --> 00:10:33,079 Speaker 2: a party pie or something like that. Or if I'm 252 00:10:33,080 --> 00:10:34,600 Speaker 2: at a football I might have a sausage roll if 253 00:10:34,600 --> 00:10:36,000 Speaker 2: I haven't eaten in hour. It's like, it's not to 254 00:10:36,040 --> 00:10:38,280 Speaker 2: say that I'll never ever ever have these things, but 255 00:10:38,400 --> 00:10:40,760 Speaker 2: they're so rare it might be. I can't even remember 256 00:10:40,760 --> 00:10:42,360 Speaker 2: in the last five years the last time I had 257 00:10:42,480 --> 00:10:44,200 Speaker 2: a pie or a sausage roll, so it's not something 258 00:10:44,280 --> 00:10:47,400 Speaker 2: I actively seek out, but that's all I need to have. 259 00:10:47,760 --> 00:10:49,280 Speaker 2: But you know, even if I go to the football, 260 00:10:49,280 --> 00:10:51,320 Speaker 2: I'll take my own food with me, or have you know, 261 00:10:51,360 --> 00:10:53,520 Speaker 2: approaching check before I go, take a bag of veggie 262 00:10:53,520 --> 00:10:55,040 Speaker 2: sticks with me and have a couple of hot ships 263 00:10:55,040 --> 00:10:57,200 Speaker 2: while I'm there, those sorts of things. So I think 264 00:10:57,280 --> 00:10:59,520 Speaker 2: the only thing I would really encourage my clients to 265 00:10:59,559 --> 00:11:03,200 Speaker 2: really stay clear of what I would call soul foods 266 00:11:03,200 --> 00:11:05,440 Speaker 2: that aren't totally amazing. So someone might say to me, 267 00:11:05,679 --> 00:11:08,040 Speaker 2: I love donuts, and I'll say to them back, right, 268 00:11:08,040 --> 00:11:10,360 Speaker 2: We're going to get the best quality, like not so 269 00:11:10,480 --> 00:11:14,439 Speaker 2: much ingredient list, but the most enjoyable and satisfying donut 270 00:11:14,679 --> 00:11:18,080 Speaker 2: fresh like smells like cinemon like amazing that you've ever had. 271 00:11:18,360 --> 00:11:20,240 Speaker 2: We're not going to rely on just the chippy from 272 00:11:20,280 --> 00:11:22,520 Speaker 2: coals and willast, because you know that just is not 273 00:11:22,520 --> 00:11:24,520 Speaker 2: going to cut it. So it doesn't necessarily have to 274 00:11:24,520 --> 00:11:26,959 Speaker 2: be amazing from an ingredient perspective, but it has to 275 00:11:27,000 --> 00:11:30,200 Speaker 2: be amazing from a taste at a satisfaction perspective, and 276 00:11:30,280 --> 00:11:32,560 Speaker 2: so many of us are just eating chocolate all day long, 277 00:11:32,640 --> 00:11:35,240 Speaker 2: or biscuits or cookies and all these sorts of baked goods, 278 00:11:35,880 --> 00:11:38,960 Speaker 2: and they're good, but they're not amazing. So to me, 279 00:11:39,080 --> 00:11:41,560 Speaker 2: they're like a really low quality soul food, not a 280 00:11:41,600 --> 00:11:43,840 Speaker 2: top quality that was so incredible, one of the best 281 00:11:43,840 --> 00:11:45,680 Speaker 2: things I've ever eaten, kind of thing I think so 282 00:11:45,760 --> 00:11:47,679 Speaker 2: many of us are eating. I sort of talk to 283 00:11:47,720 --> 00:11:50,439 Speaker 2: my clients. I term it like these low sacrificed foods, 284 00:11:50,520 --> 00:11:53,200 Speaker 2: whereas we're eating far too many of them, versus focusing 285 00:11:53,240 --> 00:11:55,400 Speaker 2: on what we truly love, which is our soul foods 286 00:11:55,480 --> 00:11:57,959 Speaker 2: or our high sacrifice foods. So it's just that difference 287 00:11:57,960 --> 00:12:00,679 Speaker 2: in mindset where Okay, you might love cookies, but if 288 00:12:00,679 --> 00:12:02,120 Speaker 2: something is a couple of days old and it's a 289 00:12:02,120 --> 00:12:03,920 Speaker 2: bit stale, that it's not that nice, or you know, 290 00:12:04,000 --> 00:12:07,080 Speaker 2: you're eating a dayton apricot cookie when really what you 291 00:12:07,120 --> 00:12:09,840 Speaker 2: wanted was a chopchip cookie. I'd far rather my clients 292 00:12:09,880 --> 00:12:13,240 Speaker 2: had the fresh, delicious chop chip cookie once that week. 293 00:12:13,400 --> 00:12:16,360 Speaker 2: Then you know, an almond and date cookie that was 294 00:12:16,360 --> 00:12:17,680 Speaker 2: a couple of days old, and they were having that 295 00:12:17,720 --> 00:12:19,600 Speaker 2: every day because they baked twelve of them on you know, 296 00:12:19,640 --> 00:12:22,280 Speaker 2: on Sunday or something. So just be really careful that 297 00:12:22,320 --> 00:12:25,080 Speaker 2: the foods that you're eating, if they are obviously what 298 00:12:25,120 --> 00:12:27,240 Speaker 2: we call these soul foods or process foods where they're 299 00:12:27,280 --> 00:12:30,280 Speaker 2: not really adding much nutritional quality into our diet. We're 300 00:12:30,320 --> 00:12:32,400 Speaker 2: just being very careful to eat those foods or the 301 00:12:32,559 --> 00:12:35,320 Speaker 2: brands or the types of them that we absolutely love, 302 00:12:35,559 --> 00:12:38,200 Speaker 2: so that a small portion of that is really satisfying 303 00:12:38,200 --> 00:12:40,679 Speaker 2: and we do feel really amazing afterwards. We don't want 304 00:12:40,720 --> 00:12:42,520 Speaker 2: to eat it and think, oh, that wasn't even that good, 305 00:12:42,559 --> 00:12:45,320 Speaker 2: that so wasn't worth it, and then for whatever reason, 306 00:12:45,360 --> 00:12:47,040 Speaker 2: we keep going back for more and more and more. 307 00:12:47,040 --> 00:12:49,160 Speaker 2: I see it all the time, particularly within my kind 308 00:12:49,160 --> 00:12:51,520 Speaker 2: of friendship group or colleagues or that sort of thing. 309 00:12:51,559 --> 00:12:53,880 Speaker 2: So I think it's just an important, I guess topic 310 00:12:53,960 --> 00:12:56,480 Speaker 2: or conversation to have to make sure the solfids you're 311 00:12:56,480 --> 00:12:59,480 Speaker 2: having are one hundred percent things that you absolutely love, 312 00:12:59,760 --> 00:13:02,360 Speaker 2: not just things that are available or somebody's offered you 313 00:13:02,480 --> 00:13:04,280 Speaker 2: or hanging around the house or the workplace. 314 00:13:04,720 --> 00:13:06,920 Speaker 1: Yeah, because I reckon that hash brown is usually pretty 315 00:13:06,960 --> 00:13:09,640 Speaker 1: soggy and cold by the time it gets to the plate. Anyway, 316 00:13:09,720 --> 00:13:11,200 Speaker 1: So I argue it's not the top of the list 317 00:13:11,200 --> 00:13:11,680 Speaker 1: in terms of. 318 00:13:11,679 --> 00:13:14,600 Speaker 2: Quality, absolutely all right, and then moving on to our 319 00:13:14,600 --> 00:13:17,280 Speaker 2: next segment of the potty this week, Susie, we've got 320 00:13:17,520 --> 00:13:19,520 Speaker 2: water is a light meal, and often we do talk 321 00:13:19,559 --> 00:13:21,960 Speaker 2: about a lighter meal, particularly if you've gone out for 322 00:13:22,080 --> 00:13:23,800 Speaker 2: like a bigger lunch. You might have had a you know, 323 00:13:23,800 --> 00:13:25,760 Speaker 2: a three course lunch or a three course dinner, and 324 00:13:25,800 --> 00:13:27,600 Speaker 2: you wake up the next morning and you're not even 325 00:13:27,679 --> 00:13:29,480 Speaker 2: really hungry. And I've had a couple of clients that 326 00:13:29,520 --> 00:13:30,800 Speaker 2: have said that to me. They might have gone to 327 00:13:30,880 --> 00:13:33,280 Speaker 2: like a four or five course degas station the night before, 328 00:13:33,360 --> 00:13:35,240 Speaker 2: maybe had a glass of one or two, and they've 329 00:13:35,280 --> 00:13:37,040 Speaker 2: woken up in the morning and when they would normally 330 00:13:37,040 --> 00:13:39,360 Speaker 2: have breakfast, they've just messaged me and God, leanne, I'm 331 00:13:39,360 --> 00:13:41,040 Speaker 2: not really hungry. I had a bigger dinner. What do 332 00:13:41,080 --> 00:13:42,720 Speaker 2: I do? Do I skip? Do I delay it? Do 333 00:13:42,760 --> 00:13:44,920 Speaker 2: I hold off? Do I have an early lunch? And 334 00:13:44,960 --> 00:13:47,160 Speaker 2: I guess there's no right or wrong here, but I 335 00:13:47,200 --> 00:13:49,640 Speaker 2: would probably prefer my client push out and delay a 336 00:13:49,760 --> 00:13:52,920 Speaker 2: meal rather than skip a meal entirely or have what 337 00:13:52,960 --> 00:13:55,360 Speaker 2: we would term a light meal. So there's no I 338 00:13:55,360 --> 00:13:58,120 Speaker 2: guess like scientific definition of a light meal or not 339 00:13:58,160 --> 00:14:00,520 Speaker 2: what I know of anyway, Susie. But me, a light 340 00:14:00,600 --> 00:14:04,360 Speaker 2: meal would absolutely encompass protein and vegetables. They're the two 341 00:14:04,480 --> 00:14:07,280 Speaker 2: I guess components of a meal that are non negotiable 342 00:14:07,280 --> 00:14:10,200 Speaker 2: for me, pretty much like ninety ninety five percent at 343 00:14:10,240 --> 00:14:12,520 Speaker 2: the time, if occasionally client had a vegetarian based meal, 344 00:14:12,520 --> 00:14:14,560 Speaker 2: it didn't have protein and it I'm not going to stress, 345 00:14:14,679 --> 00:14:16,600 Speaker 2: but it's not some way I would really recommend. So 346 00:14:16,679 --> 00:14:19,120 Speaker 2: for me, a light meal contains protein and veggies. It 347 00:14:19,200 --> 00:14:22,160 Speaker 2: might be some fish with some steam, greens with some 348 00:14:22,240 --> 00:14:24,120 Speaker 2: you know, soy and hoist and sauce. It might be 349 00:14:24,400 --> 00:14:25,880 Speaker 2: you know, a bit of chicken breast and a salad 350 00:14:25,920 --> 00:14:28,440 Speaker 2: with a bit of avocado, and then the components of 351 00:14:28,640 --> 00:14:31,720 Speaker 2: the fat and the carbohydrate a kind of gibb or take, 352 00:14:31,920 --> 00:14:34,160 Speaker 2: depending on how light you want that meal to be. 353 00:14:34,600 --> 00:14:37,240 Speaker 2: So to me, it's about instead of building that full 354 00:14:37,240 --> 00:14:39,720 Speaker 2: balanced meal that we would generally recommend with the protein, 355 00:14:39,840 --> 00:14:42,600 Speaker 2: the carbs, fat, and the veggies. To me, we can 356 00:14:42,640 --> 00:14:44,960 Speaker 2: take a couple of those components out, but we know, 357 00:14:45,120 --> 00:14:47,560 Speaker 2: particularly when the goal is fat loss, the protein and 358 00:14:47,600 --> 00:14:49,960 Speaker 2: the veggies are really the most important part of that 359 00:14:50,040 --> 00:14:52,080 Speaker 2: light meal, and then you can choose to add the 360 00:14:52,120 --> 00:14:55,080 Speaker 2: fat or the carbohydrate in depending on what you want 361 00:14:55,120 --> 00:14:55,360 Speaker 2: to do. 362 00:14:55,560 --> 00:14:56,120 Speaker 3: So we're not. 363 00:14:56,080 --> 00:14:58,760 Speaker 2: Recommending a light meal all of the time. It's certainly 364 00:14:58,800 --> 00:15:00,520 Speaker 2: not a strategy for fat loss that I would be 365 00:15:00,560 --> 00:15:02,920 Speaker 2: using for breakfast, lunch, and dinner, because you will be 366 00:15:03,080 --> 00:15:07,000 Speaker 2: very hungry, you will very likely go to overeat because 367 00:15:07,040 --> 00:15:10,480 Speaker 2: you do feel quite deprived from having unbalanced meals, and 368 00:15:10,520 --> 00:15:12,960 Speaker 2: you're very likely to eat far more, particularly at nighttime, 369 00:15:12,960 --> 00:15:15,000 Speaker 2: which is an ideal of the goal is fat loss. 370 00:15:15,080 --> 00:15:16,880 Speaker 2: But certainly if you have had a bit of a 371 00:15:16,920 --> 00:15:19,200 Speaker 2: heavier day of eating, you've snacked a bit more, or 372 00:15:19,400 --> 00:15:22,040 Speaker 2: you've had a larger meal out of breakfast, lunch, or dinner, 373 00:15:22,160 --> 00:15:24,160 Speaker 2: I certainly one to encourage my clients to have a 374 00:15:24,160 --> 00:15:26,520 Speaker 2: bit of a lighter meal. So in my books, that's 375 00:15:26,560 --> 00:15:28,640 Speaker 2: sort of how I would define a light meal. Susie 376 00:15:28,680 --> 00:15:31,160 Speaker 2: protein and ved and then choosing to maybe just add 377 00:15:31,160 --> 00:15:33,240 Speaker 2: a small amount of carbs, maybe none at all, or 378 00:15:33,240 --> 00:15:35,400 Speaker 2: maybe a small portion of fat, maybe extra fat if 379 00:15:35,400 --> 00:15:37,520 Speaker 2: you're not going to have carbohydrates. So I don't really 380 00:15:37,560 --> 00:15:39,760 Speaker 2: feel like there's a real definition for it. It might 381 00:15:39,800 --> 00:15:42,800 Speaker 2: be more preference based, but to me, it generally will 382 00:15:42,800 --> 00:15:45,200 Speaker 2: always encompass a bit of protein and vegetables. 383 00:15:45,840 --> 00:15:47,360 Speaker 1: Yeah, I think it's good to have a chat about 384 00:15:47,360 --> 00:15:50,280 Speaker 1: it because I think we're very quick to indulge, and 385 00:15:50,320 --> 00:15:52,200 Speaker 1: there's nothing wrong with that. We all enjoy a meal 386 00:15:52,240 --> 00:15:55,800 Speaker 1: out or takeaway or restaurant food, but then there's nothing 387 00:15:55,840 --> 00:15:58,440 Speaker 1: wrong with buffering that with some lighter food, and I 388 00:15:58,480 --> 00:16:00,440 Speaker 1: often will refer to that, And I thought it is 389 00:16:00,520 --> 00:16:03,000 Speaker 1: a good sort of thing to talk about because it 390 00:16:03,040 --> 00:16:06,000 Speaker 1: is a bit tricky because I would notice that a 391 00:16:06,000 --> 00:16:07,720 Speaker 1: lot of people would say having a light meal, and 392 00:16:07,760 --> 00:16:11,400 Speaker 1: they might go and make toast for dinner, and not 393 00:16:11,480 --> 00:16:14,840 Speaker 1: that that's necessarily a bad choice, but it's probably not 394 00:16:15,080 --> 00:16:17,440 Speaker 1: what my definition would be of light meal. So I 395 00:16:17,440 --> 00:16:21,000 Speaker 1: think for me, I would be categorizing a light meal 396 00:16:21,080 --> 00:16:24,720 Speaker 1: as roughly three hundred calories or less, and I tend 397 00:16:24,760 --> 00:16:28,360 Speaker 1: to focus just on a veggie base, maybe with a 398 00:16:28,400 --> 00:16:30,920 Speaker 1: small amount of protein. So some examples of meals for 399 00:16:30,960 --> 00:16:32,720 Speaker 1: me that fit in that category would be a bowl 400 00:16:32,720 --> 00:16:37,400 Speaker 1: of soup or a green type salad, or a cauliflower 401 00:16:37,600 --> 00:16:39,760 Speaker 1: rice veggie stir fry where you might just throw an 402 00:16:39,760 --> 00:16:42,520 Speaker 1: egg in. So for me, the base of that meal 403 00:16:42,600 --> 00:16:46,240 Speaker 1: is always vegetables, whether it's a salad, vegetables itself, soup, 404 00:16:46,840 --> 00:16:48,680 Speaker 1: and then, like you describe, maybe a little bit of 405 00:16:48,720 --> 00:16:51,760 Speaker 1: protein to give it a bit more bulk. But particularly 406 00:16:51,800 --> 00:16:55,720 Speaker 1: for me, it's the case where you're not overly hungry, 407 00:16:55,840 --> 00:16:59,120 Speaker 1: but you're almost eating to avoid hunger later. So you 408 00:16:59,200 --> 00:17:01,120 Speaker 1: might have had a big sort of lunch meal out 409 00:17:01,160 --> 00:17:03,320 Speaker 1: and you were grazing until three or four in the afternoon, 410 00:17:03,800 --> 00:17:06,000 Speaker 1: and it gets to seven at night and you're like, oh, 411 00:17:06,240 --> 00:17:08,920 Speaker 1: I'm set up a bit hungry, but maybe I shouldn't eat. 412 00:17:08,960 --> 00:17:11,720 Speaker 1: I've had a lot. You're much better to have a 413 00:17:11,720 --> 00:17:14,280 Speaker 1: bowl of soup. Then grabs a couple of slices of 414 00:17:14,280 --> 00:17:16,760 Speaker 1: toast with vegimite, because that almost defeats the purpose. That's 415 00:17:16,800 --> 00:17:20,560 Speaker 1: not a light meal that's reasonably high in carbohydrate energy, 416 00:17:20,560 --> 00:17:22,840 Speaker 1: which is what you probably don't quite need at that point. 417 00:17:22,920 --> 00:17:26,119 Speaker 1: You're more needing something to avoid snacking later. So I 418 00:17:26,119 --> 00:17:29,280 Speaker 1: would generally start it with vegetables roughly three hundred calories 419 00:17:29,280 --> 00:17:31,840 Speaker 1: and then maybe add a little bit of protein. But 420 00:17:31,920 --> 00:17:34,760 Speaker 1: I think that's helpful because there's also a lot of 421 00:17:35,440 --> 00:17:38,880 Speaker 1: meals that come in supermarkets under that calorie load, which 422 00:17:38,920 --> 00:17:41,360 Speaker 1: I think is really helpful for people because there's different options. 423 00:17:41,359 --> 00:17:42,920 Speaker 1: Like we spoke a couple of weeks ago about the 424 00:17:42,960 --> 00:17:46,480 Speaker 1: snack soups that had been released by the Cohl's Perform brand. 425 00:17:46,960 --> 00:17:48,600 Speaker 1: I know a lot of the small meals like the 426 00:17:48,800 --> 00:17:52,199 Speaker 1: SuperNature Goodness Bowls, and even some of the pre the 427 00:17:52,240 --> 00:17:55,679 Speaker 1: frozen meals Lin Cuisine, which I've consulted to in the past, 428 00:17:56,200 --> 00:17:58,959 Speaker 1: have got very quite low calorie loads of say, you know, 429 00:17:59,000 --> 00:18:02,400 Speaker 1: two seventy two sixty calories, So that definitely fits into 430 00:18:02,400 --> 00:18:04,679 Speaker 1: that light meal. So that might be something handy that 431 00:18:04,720 --> 00:18:07,119 Speaker 1: you can keep in the freezer or in the cupboard, 432 00:18:07,240 --> 00:18:09,600 Speaker 1: knowing that you just need something that's got some nutrition 433 00:18:09,680 --> 00:18:11,159 Speaker 1: in it, but you probably don't need to have an 434 00:18:11,320 --> 00:18:13,840 Speaker 1: entire meal. So yeah, I just think it's good to 435 00:18:13,880 --> 00:18:16,480 Speaker 1: talk about it because it's certainly our As I said, 436 00:18:16,480 --> 00:18:19,199 Speaker 1: I'll have clients you grab crackers or toasts, whereas they 437 00:18:19,200 --> 00:18:20,800 Speaker 1: would have been a million times better to have that 438 00:18:20,880 --> 00:18:23,679 Speaker 1: bulk and have some fresh food as part of it. 439 00:18:23,800 --> 00:18:28,840 Speaker 1: So yeah, in generally in communications with clients or in recipes, 440 00:18:28,840 --> 00:18:32,600 Speaker 1: et cetera, I'm writing, if it's less than three hundred calories, 441 00:18:32,800 --> 00:18:34,959 Speaker 1: that's roughly what sort of My definition of is of 442 00:18:34,960 --> 00:18:37,520 Speaker 1: a light keeping in mind that a regular meal for 443 00:18:37,600 --> 00:18:40,520 Speaker 1: adult females would be probably between four and five hundred 444 00:18:40,520 --> 00:18:44,560 Speaker 1: calories on an average sort of night. That's sort of balance. 445 00:18:44,840 --> 00:18:46,880 Speaker 1: Leans will hit me like I'm crazy. Is that too high? 446 00:18:47,440 --> 00:18:48,520 Speaker 3: No, I think that's too low. 447 00:18:48,560 --> 00:18:52,040 Speaker 2: I think the average female would be easily eating five, six, seven, 448 00:18:52,119 --> 00:18:54,359 Speaker 2: eight hundred calories in their meal. I don't have anything 449 00:18:54,359 --> 00:18:56,640 Speaker 2: wrong with an average female eating four five hundred calories, 450 00:18:56,640 --> 00:18:58,679 Speaker 2: but I would not say that clients who come to 451 00:18:58,720 --> 00:19:02,280 Speaker 2: me beforehand, their average is easily six to eight hundred calories. Yeah, 452 00:19:02,320 --> 00:19:03,600 Speaker 2: that's what the average person. 453 00:19:03,359 --> 00:19:05,960 Speaker 1: Is EATI yeah, I'm talking about meals that I would 454 00:19:06,040 --> 00:19:07,480 Speaker 1: prescribe in terms. 455 00:19:07,200 --> 00:19:08,040 Speaker 3: Of being balanced. 456 00:19:08,080 --> 00:19:10,359 Speaker 1: So I if I'm writing a plan for someone for 457 00:19:10,440 --> 00:19:13,080 Speaker 1: weight control, healthy eating, about four or five hundred bit 458 00:19:13,160 --> 00:19:15,040 Speaker 1: would be what I Whereas, you're right, you know, if 459 00:19:15,040 --> 00:19:17,520 Speaker 1: you look at any menus like the average meal. 460 00:19:17,560 --> 00:19:18,960 Speaker 3: I think you said a client of yours. 461 00:19:18,720 --> 00:19:21,280 Speaker 1: Had an eleven hundred calorie meal the other day, And 462 00:19:21,359 --> 00:19:23,679 Speaker 1: definitely if you go overseas, you'll see the meals are about 463 00:19:23,600 --> 00:19:26,560 Speaker 1: eight hundred, like meal deals that fast food chains are 464 00:19:26,560 --> 00:19:29,000 Speaker 1: at least sort of nine hundred one thousand per meal, 465 00:19:29,040 --> 00:19:31,359 Speaker 1: and that's for most people weigh too much. But that 466 00:19:31,480 --> 00:19:35,160 Speaker 1: then in context, shares with you that three hundred colors 467 00:19:35,160 --> 00:19:37,680 Speaker 1: pretty low. All those snack stops we talked about, which 468 00:19:37,680 --> 00:19:40,320 Speaker 1: we're I think one eighty or we talk about snacks. 469 00:19:40,320 --> 00:19:42,040 Speaker 1: So I think it's good to have a rough reference 470 00:19:42,040 --> 00:19:45,119 Speaker 1: because if you're looking at packets, that can be confusing. Yeah, no, 471 00:19:45,160 --> 00:19:46,919 Speaker 1: you write, most people would have eight hundred. 472 00:19:47,400 --> 00:19:49,280 Speaker 2: Yeah, But I also think it's important to note that 473 00:19:49,280 --> 00:19:51,680 Speaker 2: this isn't something that we're recommending daily. So please don't 474 00:19:51,720 --> 00:19:53,440 Speaker 2: do something Instagram and be like, oh my god, you're 475 00:19:53,440 --> 00:19:55,280 Speaker 2: recommending under three hundred calorie meals. 476 00:19:55,320 --> 00:19:55,600 Speaker 3: We're not. 477 00:19:56,040 --> 00:19:57,840 Speaker 2: But if you go out and you have a super 478 00:19:57,880 --> 00:20:00,760 Speaker 2: heavy lunch or super heavy dinner, and you're not hungry 479 00:20:00,800 --> 00:20:03,160 Speaker 2: by the time you get to the next standard eating time. 480 00:20:03,200 --> 00:20:04,680 Speaker 2: So you go out and you have a huge lunch, 481 00:20:04,760 --> 00:20:06,879 Speaker 2: you have a cheese board, you have a you know, 482 00:20:07,119 --> 00:20:08,919 Speaker 2: entree main and a bit of share, a bit of dessert, 483 00:20:08,960 --> 00:20:10,560 Speaker 2: you have a couple of glasses of wine, and you're 484 00:20:10,600 --> 00:20:13,760 Speaker 2: at lunch from say midday till four pm, and you 485 00:20:13,800 --> 00:20:16,119 Speaker 2: get home you normally have say dinner at six thirty, 486 00:20:16,119 --> 00:20:18,760 Speaker 2: and you're not hungry, why would you eat a proper dinner. 487 00:20:18,840 --> 00:20:21,960 Speaker 2: So these light meals there's something that you would strategically 488 00:20:22,000 --> 00:20:24,560 Speaker 2: add into your diet, but be very careful that you're 489 00:20:24,560 --> 00:20:26,920 Speaker 2: not overdoing them, because I do think that it's far 490 00:20:26,960 --> 00:20:29,800 Speaker 2: too little calories for the average person, and the less 491 00:20:29,840 --> 00:20:31,480 Speaker 2: you eat, the more your body is going to kind 492 00:20:31,480 --> 00:20:33,159 Speaker 2: of fight back to that and you're going to end 493 00:20:33,240 --> 00:20:35,480 Speaker 2: up overeating. So it's something that you need to use, 494 00:20:36,040 --> 00:20:38,800 Speaker 2: you know, not regularly, but just very strategically if you 495 00:20:38,920 --> 00:20:42,000 Speaker 2: do have a larger eating occasion, and also don't go 496 00:20:42,080 --> 00:20:45,239 Speaker 2: too low like I would never really recommend under you know, 497 00:20:45,320 --> 00:20:47,800 Speaker 2: two fifty three hundred calories for a client of mind, 498 00:20:47,920 --> 00:20:49,959 Speaker 2: just because I do feel like that then promotes that 499 00:20:50,040 --> 00:20:53,439 Speaker 2: mindset whether potentially might overeat in the next meal. So 500 00:20:53,680 --> 00:20:55,280 Speaker 2: it is something that you'd probably want to do in 501 00:20:55,359 --> 00:20:58,520 Speaker 2: combination working with a dietician to have that guidance and 502 00:20:58,520 --> 00:21:01,959 Speaker 2: that support. Just not something that you'd routinely program in 503 00:21:02,240 --> 00:21:04,520 Speaker 2: really low calory meals for yourself, because we do know 504 00:21:04,520 --> 00:21:06,520 Speaker 2: the research is that you're far more likely to just 505 00:21:06,760 --> 00:21:09,080 Speaker 2: rebound and over for the next couple of meals or 506 00:21:09,119 --> 00:21:11,439 Speaker 2: get into that Darting linet which we know is not 507 00:21:11,560 --> 00:21:12,560 Speaker 2: very helpful either. 508 00:21:12,720 --> 00:21:15,320 Speaker 1: Or actually, just in easiest terms, it's also one hundred 509 00:21:15,359 --> 00:21:18,560 Speaker 1: grams of lean chicken breast or whitefish and veggies. 510 00:21:18,920 --> 00:21:20,040 Speaker 3: That's a pretty light meal. 511 00:21:20,200 --> 00:21:22,480 Speaker 1: So just to make it easy too, all right, leanne 512 00:21:22,480 --> 00:21:24,879 Speaker 1: I've got a new product, and we haven't discussed this prior, 513 00:21:25,200 --> 00:21:28,000 Speaker 1: so a lot of our listens will be familiar with 514 00:21:28,040 --> 00:21:30,720 Speaker 1: this brand because they've been marketing heavily. It's the aren't 515 00:21:30,720 --> 00:21:33,560 Speaker 1: it snack right range? This is this new green range 516 00:21:33,600 --> 00:21:37,159 Speaker 1: of healthier. They've got snacks, They've got some like huby 517 00:21:37,320 --> 00:21:40,560 Speaker 1: kind of protein bites. I think they've got some savory crackers. 518 00:21:41,080 --> 00:21:43,479 Speaker 1: But this lean is a brecky cookie. 519 00:21:43,720 --> 00:21:44,320 Speaker 3: Have you seen it? 520 00:21:45,040 --> 00:21:46,720 Speaker 2: Oh? And I don't love it. I just I'm arning 521 00:21:46,760 --> 00:21:50,719 Speaker 2: the ingredients and I'm like, the ingredients list is so long. 522 00:21:52,920 --> 00:21:55,479 Speaker 1: I have I agree, but I've changed my mind for 523 00:21:55,560 --> 00:21:59,320 Speaker 1: another reason or two. So I have wanted to have 524 00:21:59,760 --> 00:22:02,040 Speaker 1: a great breakfast cookie for some time, but I'm yet 525 00:22:02,080 --> 00:22:05,200 Speaker 1: to master one myself. Nutrition lead to share with our 526 00:22:05,359 --> 00:22:07,920 Speaker 1: design by dietitians protein powder. I made some of the 527 00:22:07,960 --> 00:22:09,800 Speaker 1: other daily and they were like rock cakes. They were 528 00:22:09,840 --> 00:22:12,239 Speaker 1: not a good breakfast biscuit. So I'll keep working on 529 00:22:12,280 --> 00:22:14,040 Speaker 1: that because I think a lot of people want to 530 00:22:14,040 --> 00:22:16,840 Speaker 1: grab something they can munch with the coffee, and that's breakfast. 531 00:22:17,000 --> 00:22:18,760 Speaker 1: But I'm yet to miss how's that breakfast? 532 00:22:18,760 --> 00:22:21,240 Speaker 2: Though? How's a cookie? Like I would be starving in 533 00:22:21,280 --> 00:22:22,560 Speaker 2: an hour? How are you going to eat a cookie 534 00:22:22,600 --> 00:22:23,240 Speaker 2: for breakfast? 535 00:22:23,400 --> 00:22:25,880 Speaker 1: No, but if you make it like with protein, some 536 00:22:25,960 --> 00:22:28,560 Speaker 1: fruit through it, some oats, like if you make it anyway, 537 00:22:28,600 --> 00:22:30,159 Speaker 1: that's another topically, and we'll come back to that. 538 00:22:30,440 --> 00:22:32,120 Speaker 3: This is the this is we're reviewing. 539 00:22:32,160 --> 00:22:35,160 Speaker 1: There aren't it sach protein brecky cookie now chop chip 540 00:22:36,119 --> 00:22:39,320 Speaker 1: of interest. It's got a Force Health Star rating, so hmm, 541 00:22:39,359 --> 00:22:41,000 Speaker 1: we're not quite sure about that. If I take a 542 00:22:41,040 --> 00:22:44,119 Speaker 1: look at the nutritionals, there's three in a box and 543 00:22:44,160 --> 00:22:47,760 Speaker 1: at retails I think five dollars now per serve. It's 544 00:22:47,800 --> 00:22:50,560 Speaker 1: only one hundred and seventy calories, which is quite low, 545 00:22:50,880 --> 00:22:52,879 Speaker 1: and only five grams of protein. So that was a 546 00:22:52,880 --> 00:22:56,000 Speaker 1: little bit disappointing because if I was really mastering a 547 00:22:56,000 --> 00:22:58,080 Speaker 1: breakfast cookie, and what I'm trying to work on as 548 00:22:58,080 --> 00:23:00,720 Speaker 1: a recipe is getting it up around ten would be 549 00:23:00,760 --> 00:23:03,960 Speaker 1: ideal to compliment say some protein yogurt or a coffee 550 00:23:04,000 --> 00:23:06,680 Speaker 1: as a complete meal. It's got six point eight grams 551 00:23:06,720 --> 00:23:08,960 Speaker 1: of fat perserve or fifteen total, so it's not low 552 00:23:09,000 --> 00:23:10,679 Speaker 1: in fat by any means. We'll have a look at 553 00:23:10,680 --> 00:23:12,640 Speaker 1: the sauce in a set because the saturated is quite low. 554 00:23:13,240 --> 00:23:15,879 Speaker 1: It's got nineteen point seven grams of carb perserve, so 555 00:23:16,160 --> 00:23:18,600 Speaker 1: twenty grams, so sort of equivalent of a slice and 556 00:23:18,640 --> 00:23:21,320 Speaker 1: a half of bread, four point five grams of sugars, 557 00:23:21,640 --> 00:23:25,200 Speaker 1: and of interestingly, and three grams of fiber. But there's 558 00:23:25,240 --> 00:23:28,320 Speaker 1: it's gluten free, so I was like, oh, that's kind 559 00:23:28,320 --> 00:23:29,560 Speaker 1: of interesting as a product. 560 00:23:29,800 --> 00:23:31,720 Speaker 2: A lot of it's the inulin. They've added inulin and 561 00:23:31,760 --> 00:23:34,440 Speaker 2: as a prebodic fiber. Yeah, to two point one grams 562 00:23:34,440 --> 00:23:35,159 Speaker 2: of that is inulin. 563 00:23:35,359 --> 00:23:37,000 Speaker 3: Yeah, you're not incorrect. Though. 564 00:23:37,040 --> 00:23:41,199 Speaker 1: The ingredient list is about a kilometer long, so I 565 00:23:41,240 --> 00:23:43,200 Speaker 1: can't even read it. 566 00:23:43,200 --> 00:23:43,960 Speaker 3: It halfway through. 567 00:23:44,800 --> 00:23:50,800 Speaker 1: Flour blend, tapiocre, starch, rice, flower, sawgumflower, soy flower, mulsifis thickness, potatoes, starched, 568 00:23:50,840 --> 00:23:53,440 Speaker 1: vegetable oil, whole gram saw gape like it's long. 569 00:23:54,160 --> 00:23:57,760 Speaker 2: Sugar, dark chocolate, sweetness, cocoa solids and mulsifi more mulsifies, 570 00:23:57,840 --> 00:24:01,600 Speaker 2: more sweeteners, more soy protein, crisp inul and sunflassy meal. 571 00:24:01,760 --> 00:24:05,240 Speaker 2: I'm octane vegetable fiber, elk, glycine, brown rice, protein way 572 00:24:05,280 --> 00:24:08,120 Speaker 2: protein concentrate. That's how they're adding their protein. And I'm 573 00:24:08,160 --> 00:24:10,040 Speaker 2: not even done yet, zoos. It's still four lines to go. 574 00:24:10,119 --> 00:24:10,840 Speaker 2: But you get the point. 575 00:24:11,240 --> 00:24:13,679 Speaker 1: Okay, that's very passionate. We didn't discuss this before. You're 576 00:24:13,720 --> 00:24:18,840 Speaker 1: op done today. Now, I probably would not generally recommend 577 00:24:18,880 --> 00:24:20,360 Speaker 1: this as a breakfast product. 578 00:24:20,520 --> 00:24:20,800 Speaker 2: For me. 579 00:24:20,920 --> 00:24:24,720 Speaker 1: A breakfast product needs to have a lot more dietary protein, 580 00:24:24,920 --> 00:24:26,679 Speaker 1: really a lot more dietary fiber, and be a lot 581 00:24:26,760 --> 00:24:30,840 Speaker 1: less processed. The only adjuncture that I would say it 582 00:24:30,880 --> 00:24:34,240 Speaker 1: is gluten free. Now, there are very limited gluten free 583 00:24:34,280 --> 00:24:37,600 Speaker 1: options in general for people snacking on the go. If 584 00:24:37,600 --> 00:24:39,520 Speaker 1: a client brought it to me and said, I travel, 585 00:24:40,280 --> 00:24:43,120 Speaker 1: I'm trying to convince it I travel, and I might 586 00:24:43,119 --> 00:24:46,320 Speaker 1: have it with a high protein yogurt. I might be like, okay, 587 00:24:46,359 --> 00:24:48,840 Speaker 1: occasionally it won't hurt, but I certainly wouldn't be my 588 00:24:48,880 --> 00:24:51,160 Speaker 1: mainstream choice. I'm interested why they've made it gluten free 589 00:24:51,200 --> 00:24:54,520 Speaker 1: so random because not in the health food section, because 590 00:24:54,560 --> 00:24:56,200 Speaker 1: normally a gluten free would be in the healthy. 591 00:24:56,000 --> 00:24:57,320 Speaker 3: Sectionion to me, it's a bit random. 592 00:24:57,840 --> 00:24:59,600 Speaker 2: It's just not breakfast adult Like, I'm hard. 593 00:24:59,680 --> 00:25:00,440 Speaker 3: No that breakfast. 594 00:25:00,520 --> 00:25:02,440 Speaker 2: If you loved it and it was a snack, cool, 595 00:25:02,480 --> 00:25:04,520 Speaker 2: but it's still an overly process snack by any means, 596 00:25:04,560 --> 00:25:06,600 Speaker 2: It's just a cookie. Is it a bit healthier, Sure, 597 00:25:06,600 --> 00:25:08,439 Speaker 2: it's got a little bit more protein, a little bit 598 00:25:08,480 --> 00:25:10,600 Speaker 2: more flybar. Still a cookie at the end of the day. 599 00:25:10,640 --> 00:25:12,640 Speaker 2: But I'm hard. I want it being breakfast, gluten free 600 00:25:12,720 --> 00:25:14,080 Speaker 2: or not. I have a lot of Celiac clients and 601 00:25:14,080 --> 00:25:16,080 Speaker 2: I would never ever recommend this for breakfast. 602 00:25:16,440 --> 00:25:19,320 Speaker 1: Yeah, it's a very interesting product, but I will continue. 603 00:25:19,400 --> 00:25:20,960 Speaker 3: I am still trying to. 604 00:25:20,880 --> 00:25:25,080 Speaker 1: Get a good protein cookie music protein cookie for breakfast 605 00:25:25,680 --> 00:25:27,880 Speaker 1: that could compliment a breakfast. I'm working on it. She's 606 00:25:27,920 --> 00:25:30,479 Speaker 1: looking suspicious, but yeah, I'm yet to master it. As 607 00:25:30,520 --> 00:25:32,120 Speaker 1: I said, the ones I tried the other day were 608 00:25:32,160 --> 00:25:34,840 Speaker 1: like rock cakes, so they didn't get a run. But yeah, 609 00:25:34,880 --> 00:25:36,800 Speaker 1: I just think it's interesting because I do think that 610 00:25:37,119 --> 00:25:40,159 Speaker 1: there is a market for convenient breakfast products people can 611 00:25:40,200 --> 00:25:42,880 Speaker 1: grab and go. But I was a bit disappointed even 612 00:25:42,880 --> 00:25:45,439 Speaker 1: five grams of protein. I know it's process protein, but 613 00:25:45,800 --> 00:25:47,800 Speaker 1: it's too low, Like at a minimum, if it was 614 00:25:47,880 --> 00:25:50,000 Speaker 1: a protein rich food. I wanted to have ten grams 615 00:25:50,040 --> 00:25:53,400 Speaker 1: per serve. So yeah, just you probably may have seen it, 616 00:25:53,440 --> 00:25:55,760 Speaker 1: so keep an eye out. But yeah, it's probably a 617 00:25:55,800 --> 00:25:57,959 Speaker 1: no from Leanna and I unless you're a ciliac can 618 00:25:58,040 --> 00:25:59,959 Speaker 1: need some travel options occasionally. 619 00:26:00,640 --> 00:26:02,440 Speaker 2: And even then, I'd say use it as a snack option, 620 00:26:02,520 --> 00:26:04,359 Speaker 2: not as a breakfast option, like I'd much rather my 621 00:26:04,400 --> 00:26:06,239 Speaker 2: client with SELA Like I'd say, have some of our 622 00:26:06,280 --> 00:26:08,840 Speaker 2: design by dietitians protein powder added to some cold water. 623 00:26:08,880 --> 00:26:10,760 Speaker 2: Shake it up, take an apple and a handful of nuts, 624 00:26:10,760 --> 00:26:13,080 Speaker 2: like at an a latte. That is a better travel 625 00:26:13,119 --> 00:26:15,760 Speaker 2: balanced option for Celia climb than something like this overly 626 00:26:15,800 --> 00:26:16,560 Speaker 2: processed cookie. 627 00:26:16,720 --> 00:26:19,720 Speaker 1: Yeah, there's better gluten free snacks, like there's a couple 628 00:26:19,800 --> 00:26:21,840 Speaker 1: of nut bars that are gluten free seed bars which 629 00:26:21,840 --> 00:26:24,359 Speaker 1: are much better. And I'm a big fan. The table 630 00:26:24,400 --> 00:26:27,560 Speaker 1: are plenty dark chocolate little rice cakes. I think they're 631 00:26:27,560 --> 00:26:28,840 Speaker 1: good too if you want something sweet. 632 00:26:28,960 --> 00:26:31,200 Speaker 2: So yes, far better gluten free snacks, honey. 633 00:26:31,280 --> 00:26:34,600 Speaker 1: Yes, So that's our thoughts on the snack right breakfast 634 00:26:34,640 --> 00:26:35,640 Speaker 1: cookie So not. 635 00:26:35,560 --> 00:26:38,760 Speaker 2: Getting sponsored by the snack breakfast cookies a type soon? Ali? 636 00:26:39,520 --> 00:26:42,640 Speaker 1: Well, we can't, can we because we have to stick 637 00:26:42,640 --> 00:26:45,360 Speaker 1: to our guns. Which is yeah, that's why you guys 638 00:26:45,359 --> 00:26:47,960 Speaker 1: love us, That's why you keep listening every week, even 639 00:26:48,000 --> 00:26:49,520 Speaker 1: if they are for as million dollars tomorrow. 640 00:26:49,560 --> 00:26:52,360 Speaker 3: We have to keep poor. We can't do it well, 641 00:26:54,320 --> 00:26:54,639 Speaker 3: all right. 642 00:26:54,680 --> 00:26:56,760 Speaker 2: Then moving on to our final segment of the week, 643 00:26:57,480 --> 00:26:59,720 Speaker 2: there's our listic question, and we are talking all about bread. 644 00:27:00,240 --> 00:27:02,040 Speaker 2: Has asked us how many slices of bread is too 645 00:27:02,119 --> 00:27:05,240 Speaker 2: many each day? And I must say, Susie, I have 646 00:27:05,240 --> 00:27:07,639 Speaker 2: had days where I've had breakfast and lunch. The old me, 647 00:27:07,720 --> 00:27:10,880 Speaker 2: who potentially in my early twenties had slightly disordered eating, 648 00:27:10,920 --> 00:27:12,840 Speaker 2: would have been like a hard note of breakfast bread 649 00:27:12,840 --> 00:27:15,120 Speaker 2: twice a day. But the new me these day, it's 650 00:27:15,160 --> 00:27:17,960 Speaker 2: much better. Balance relationship with food. I don't have a problem. 651 00:27:17,960 --> 00:27:20,040 Speaker 2: And obviously the bread I eat is very good quality. It's, 652 00:27:20,080 --> 00:27:22,600 Speaker 2: you know, the good quality nine grain low GI stuff. 653 00:27:22,600 --> 00:27:25,159 Speaker 2: I'm not picking up white slices of heavily processed bread. 654 00:27:25,280 --> 00:27:26,880 Speaker 2: But I don't see a problem with a client having 655 00:27:26,960 --> 00:27:29,399 Speaker 2: bread for breakfast and lunch, as long as it's like 656 00:27:29,440 --> 00:27:31,439 Speaker 2: a different sort of recipe. I think that diversity is 657 00:27:31,440 --> 00:27:33,919 Speaker 2: really important, particularly for our gut microbiome. But if I 658 00:27:33,960 --> 00:27:35,600 Speaker 2: was to have a bit of eggs with a slice 659 00:27:35,680 --> 00:27:37,159 Speaker 2: or two of bread in the morning, and then I 660 00:27:37,240 --> 00:27:39,000 Speaker 2: might have a bit of bread to dip into a 661 00:27:39,040 --> 00:27:41,000 Speaker 2: soup or something at lunchtime. I'm not someone who's a 662 00:27:41,000 --> 00:27:43,320 Speaker 2: big sandwich eater. I do love me a subway. If 663 00:27:43,359 --> 00:27:45,600 Speaker 2: you guys follow my Instagram, you'll know that. But I'm 664 00:27:45,600 --> 00:27:47,720 Speaker 2: not like a huge sandwich person. I just don't find 665 00:27:47,720 --> 00:27:50,000 Speaker 2: them that filling. And generally I only shop once a 666 00:27:50,000 --> 00:27:51,960 Speaker 2: week a big shop, so my bread is kind of 667 00:27:52,080 --> 00:27:53,920 Speaker 2: stale in like two days. So I'm not a big 668 00:27:53,960 --> 00:27:56,320 Speaker 2: sandwich person in our household, but I will dip some 669 00:27:56,359 --> 00:27:58,639 Speaker 2: bread into a soup or have a bit of you know, 670 00:27:58,720 --> 00:28:00,600 Speaker 2: toast with some eggs, or a bit of protein bread 671 00:28:00,600 --> 00:28:02,199 Speaker 2: in the morning with a bit of almond butter and 672 00:28:02,680 --> 00:28:05,400 Speaker 2: a bit of fruit or something. So I'm definitely someone 673 00:28:05,400 --> 00:28:06,800 Speaker 2: who has had bread twice a day, and I'm more 674 00:28:06,840 --> 00:28:09,399 Speaker 2: than happy with that. I probably wouldn't like my clients 675 00:28:09,440 --> 00:28:12,080 Speaker 2: having bread three times a day, not from a calorie perspective. 676 00:28:12,119 --> 00:28:14,760 Speaker 2: From a health perspective, we do know that you're just 677 00:28:15,359 --> 00:28:18,520 Speaker 2: like displacing other really important sources of carbohydrates as well. 678 00:28:18,560 --> 00:28:20,080 Speaker 2: Like I would always like my clients to get a 679 00:28:20,080 --> 00:28:22,760 Speaker 2: bit of diversity with the carbohydrates they choose each day. 680 00:28:22,920 --> 00:28:25,320 Speaker 2: So if they're gonna have bread for breakfast and lunch, 681 00:28:25,359 --> 00:28:27,280 Speaker 2: I would want dinner to be a bit of brown 682 00:28:27,400 --> 00:28:30,119 Speaker 2: rice or some kinoa, maybe a jack of potato, maybe 683 00:28:30,119 --> 00:28:32,879 Speaker 2: a bit of corn and a bit of sweet potato 684 00:28:33,000 --> 00:28:34,840 Speaker 2: or something like that. I just wouldn't say. I think 685 00:28:34,880 --> 00:28:37,000 Speaker 2: twice a day is okay, But I think anything more 686 00:28:37,040 --> 00:28:40,080 Speaker 2: than that you're just displacing other really important sources of 687 00:28:40,120 --> 00:28:43,200 Speaker 2: whole grains and carbohydrates in your diet. That's my opinion. 688 00:28:43,120 --> 00:28:45,880 Speaker 1: True because often if a client will send me photos 689 00:28:45,920 --> 00:28:48,200 Speaker 1: of bread at night, I'll be like, no bread at night, 690 00:28:48,280 --> 00:28:50,560 Speaker 1: and they'll be like, whine And I'll say, because there 691 00:28:50,600 --> 00:28:52,400 Speaker 1: should be more vegetables there, and you're putting it in 692 00:28:52,400 --> 00:28:54,520 Speaker 1: the place. It's not that bread's bad, it's just that 693 00:28:54,960 --> 00:28:57,400 Speaker 1: it's not the best choice of food generally at nighttime, 694 00:28:57,520 --> 00:28:59,280 Speaker 1: when I want you to basically have a lot more 695 00:28:59,400 --> 00:29:01,640 Speaker 1: vegetables and you're going to be much fuller on bread. 696 00:29:01,640 --> 00:29:03,640 Speaker 1: And I think it's a bit of a habit, particularly 697 00:29:03,680 --> 00:29:05,520 Speaker 1: bread like wraps and things that slip in with a 698 00:29:05,520 --> 00:29:08,800 Speaker 1: lot of you know, dinners like the Mexican those they're 699 00:29:08,840 --> 00:29:11,120 Speaker 1: so processed, you know, like I think people think raps 700 00:29:11,120 --> 00:29:13,080 Speaker 1: are healthier and then certainly not. We might talk about 701 00:29:13,080 --> 00:29:15,800 Speaker 1: that in an upcoming episode. But going back to bread, Yeah, 702 00:29:15,800 --> 00:29:18,120 Speaker 1: it just depends because some slices of bread are double 703 00:29:18,160 --> 00:29:21,680 Speaker 1: the carbohydrate content of others. So you might have, say 704 00:29:21,720 --> 00:29:25,160 Speaker 1: two smaller slices of a bergen because if you had abbots, 705 00:29:25,200 --> 00:29:27,240 Speaker 1: that would be the equivalent of three or four. So 706 00:29:27,560 --> 00:29:29,200 Speaker 1: I think it's more the size of the slice and 707 00:29:29,240 --> 00:29:32,600 Speaker 1: your energy demands. You know, average clients of mine would 708 00:29:32,600 --> 00:29:36,520 Speaker 1: have I guess between one to two. Most of them 709 00:29:36,760 --> 00:29:40,080 Speaker 1: maybe three. But you know, if you're very active and 710 00:29:40,120 --> 00:29:42,280 Speaker 1: have a couple of slices of toast for breakfast and 711 00:29:42,320 --> 00:29:44,840 Speaker 1: a sandwich at lunch as well as a good quality, 712 00:29:44,880 --> 00:29:47,440 Speaker 1: dense grain bread, I think the concern is that a 713 00:29:47,480 --> 00:29:50,120 Speaker 1: lot of us are eating larger slices that have got 714 00:29:50,120 --> 00:29:51,960 Speaker 1: a lot more carbohydrates. So what I would encourage you 715 00:29:51,960 --> 00:29:53,680 Speaker 1: to do is take a look at the carbohydrate load 716 00:29:53,720 --> 00:29:56,320 Speaker 1: of your bread. And it is relevant because that impacts 717 00:29:56,360 --> 00:29:59,080 Speaker 1: glycemic control, which we mentioned last week about the importance 718 00:29:59,080 --> 00:30:01,680 Speaker 1: of blood glucose control, And just because of bread has 719 00:30:01,720 --> 00:30:04,600 Speaker 1: grain or is low GI, it is still relevant. The 720 00:30:04,600 --> 00:30:06,720 Speaker 1: size of the slice, because the size of the slice 721 00:30:06,760 --> 00:30:09,800 Speaker 1: will determine how much overall carbohydrate, and even if it's 722 00:30:09,800 --> 00:30:11,920 Speaker 1: a low GI loaf, if it's a large slice, and 723 00:30:11,920 --> 00:30:13,440 Speaker 1: I'm talking about the ones that barely fit in the 724 00:30:14,040 --> 00:30:16,720 Speaker 1: toaster and weren't around thirty years ago, it can have 725 00:30:16,840 --> 00:30:19,920 Speaker 1: almost double the carbohydrate of a small, dense slice. So 726 00:30:20,240 --> 00:30:23,480 Speaker 1: if you love your bread and enjoy a sandwich, enjoy toast, 727 00:30:23,640 --> 00:30:25,920 Speaker 1: no problem, but take a look at the size of 728 00:30:25,920 --> 00:30:28,480 Speaker 1: your slice, and I would urge for most people, a 729 00:30:28,600 --> 00:30:31,320 Speaker 1: smaller slice is better because sometimes you'll only need one 730 00:30:31,320 --> 00:30:33,400 Speaker 1: of the larger ones because of the density of it. 731 00:30:33,440 --> 00:30:35,720 Speaker 1: So all bread is not equal, So definitely have a 732 00:30:35,760 --> 00:30:37,240 Speaker 1: look at those and you're big, you know some of 733 00:30:37,280 --> 00:30:39,400 Speaker 1: them are thirty eight grams of carb per two slices 734 00:30:39,520 --> 00:30:42,360 Speaker 1: versus twenty four for burger. It's a significant difference, and 735 00:30:42,400 --> 00:30:45,040 Speaker 1: it's significant because it's a food you eat every single day. 736 00:30:45,400 --> 00:30:47,720 Speaker 1: Like we're talking about foods today like a pork belly 737 00:30:47,720 --> 00:30:52,000 Speaker 1: occasionally or a hash brown. It's occasional, but dietary staples 738 00:30:52,000 --> 00:30:54,560 Speaker 1: our crackers, our bread, they yogurt, they need to be 739 00:30:54,600 --> 00:30:57,200 Speaker 1: the best quality possible because these are foods we eat 740 00:30:57,200 --> 00:31:00,240 Speaker 1: every day, and that is what impacts glycemic control, our 741 00:31:00,280 --> 00:31:03,360 Speaker 1: health and waste long term. So take a quick glance 742 00:31:03,400 --> 00:31:05,440 Speaker 1: and you might be surprised actually how much carb perserve 743 00:31:05,480 --> 00:31:07,239 Speaker 1: your bread has and you may be able to make 744 00:31:07,280 --> 00:31:09,320 Speaker 1: a simple swap to something that tastes just as good, 745 00:31:09,480 --> 00:31:11,160 Speaker 1: but it's a little bit lighter and more in line 746 00:31:11,160 --> 00:31:12,080 Speaker 1: with your dietary goals. 747 00:31:12,600 --> 00:31:14,760 Speaker 2: Absolutely, and maybe on next week's episode we can actually 748 00:31:14,840 --> 00:31:16,800 Speaker 2: run through our two or three favorite types of bread 749 00:31:16,800 --> 00:31:18,200 Speaker 2: each and that way we can give our listeners a 750 00:31:18,200 --> 00:31:20,200 Speaker 2: little bit of guidance in the supermarket, because I've certainly 751 00:31:20,240 --> 00:31:21,600 Speaker 2: got about three or four off the top of my 752 00:31:21,600 --> 00:31:23,400 Speaker 2: head that are my absolute go tos and I've always 753 00:31:23,400 --> 00:31:25,800 Speaker 2: written them into my client meal plans because they're just 754 00:31:25,880 --> 00:31:28,520 Speaker 2: absolutely far better than some other types of bread on 755 00:31:28,520 --> 00:31:28,920 Speaker 2: the market. 756 00:31:29,320 --> 00:31:33,920 Speaker 1: Maybe leanne is Hellger is listening, Helgers coming on board. No, 757 00:31:34,080 --> 00:31:37,200 Speaker 1: we'll be completely unbiased and share our favorite breads yesterlya 758 00:31:37,240 --> 00:31:39,720 Speaker 1: and we can do that all right. Well, that brings 759 00:31:39,800 --> 00:31:42,600 Speaker 1: us to the end of the Nutrition Couch for another week. 760 00:31:42,760 --> 00:31:44,680 Speaker 1: Please keep telling your friends about us, and if you 761 00:31:44,840 --> 00:31:48,040 Speaker 1: have by chance purchased our design by Dietitians protein powder, 762 00:31:48,240 --> 00:31:49,840 Speaker 1: we would be so grateful if you could leave us 763 00:31:49,840 --> 00:31:52,480 Speaker 1: a reviews need to go to your account section because 764 00:31:52,480 --> 00:31:54,440 Speaker 1: that helps us get the word out there about products 765 00:31:54,480 --> 00:31:58,400 Speaker 1: that we're formulating to make healthy nutrition easier for busy people. 766 00:31:58,800 --> 00:32:00,800 Speaker 1: And we will see you same time next Wednesday for 767 00:32:00,840 --> 00:32:03,080 Speaker 1: a weekly drop. Have a great week, totch you guys 768 00:32:03,080 --> 00:32:03,480 Speaker 1: next week.