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Speaker 1: How many slices of bread do you eat in a day.

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Speaker 1: Maybe you just stick to one because you have heard

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Speaker 1: that bread causes weight gain, or maybe you love bread

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Speaker 1: and include at least a couple of slices on most days.

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Speaker 1: On today's episode of The Nutrition Couch, we thought it

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Speaker 1: was time to chat bread and how much it's too much,

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Speaker 1: if that is even possible.

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Speaker 2: I am Suzy Burrel and I'm Liam Would.

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Speaker 1: And together we bring you The Nutrition Couch, the weekly

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Speaker 1: podcast that keeps you up to date with everything you

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Speaker 1: need to know in the world of nutrition. As well

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Speaker 1: as bread, Leanna and I share the foods that we

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Speaker 1: never touch. We discuss what having a light meal actually means,

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Speaker 1: and there's a new breakfast cookie. We have some thoughts

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Speaker 1: on so leanne. I thought a topic we have really

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Speaker 1: not covered before or in any great detail, is the

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Speaker 1: foods that we perhaps never touch. And certainly there's a

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Speaker 1: couple of things that come up, usually more at home

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Speaker 1: or when I'm eating out, or that people might order

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Speaker 1: and I think, oh my god, I would never eat that.

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Speaker 1: And the first one that springs to mind is pork belly.

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Speaker 1: I just think it is not a food. I'm just

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Speaker 1: like it is like fat on a plate. Like whenever

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Speaker 1: someone describes it, I'm like, really, like that.

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Speaker 3: Is not actual food, Like it is literally loud.

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Speaker 1: And you see it on rest like menus all the time,

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Speaker 1: or there's a few convenient versions of it I've noticed

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Speaker 1: in the supermarket now, But pork belly, it is a

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Speaker 1: hard no from me. It just makes me my stomach

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Speaker 1: churn even thinking about it, just knowing that it's I

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Speaker 1: think I looked it up one day. It's like fifty

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Speaker 1: percent fat pure. So I'm just like, hard no, just

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Speaker 1: personally nutritionally. So when I see a client having it,

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Speaker 1: I just yes, have to take a deep breath before

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Speaker 1: I respond.

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Speaker 3: Oh, that's so funny.

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Speaker 2: See, I would probably do something like a pork belly,

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Speaker 2: But what did I see on the menu the other day?

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Speaker 2: And then a friend that I was with ordered it,

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Speaker 2: and in my head, I was like, oh my goodness,

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Speaker 2: that's disgusting. And then a friend ordered it and I

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Speaker 2: was like, oh my goodness, and she, honestly, after she

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Speaker 2: finished it, she was like, oh, I feel so sick.

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Speaker 2: And I was like, I'm not surprised. It was a

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Speaker 2: fried chicken eggs benny. Like it was literally like it

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Speaker 2: looked like KFC chicken on an Egg's Benny on the

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Speaker 2: you know, the muffin, no spinnach do or anything inside,

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Speaker 2: like zero vegetables drowned in that like Eggs Benny sauce,

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Speaker 2: which I can't even eat a regular egg Beenny because

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Speaker 2: I find the sauce is so rich. Like to me,

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Speaker 2: if I'm having eggs, it has to be with like

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Speaker 2: a tomato, like a chutney or something. I appreciate that

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Speaker 2: people like eggs Bernny, that's cool, but I'm not into

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Speaker 2: that sauce, and I just think, how can you make

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Speaker 2: it ten times worse? Put like put fried chicken on there.

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Speaker 2: I was like, oh my goodness. And then she was

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Speaker 2: like I feel so unwell afterwards, and I was like, wow.

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Speaker 1: That is I would never eggs Beenny. That mayonnaise sauce

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Speaker 1: is so high. And what I notice is that when

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Speaker 1: clients might be having an indulgent breakfast, they'll order eggs Benny,

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Speaker 1: but then like the have a hash brown as well,

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Speaker 1: And a hash brown is a hard note from me too,

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Speaker 1: Like I just am thinking it is like deep fried.

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Speaker 1: There is very little potato. It is all deep fried,

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Speaker 1: just like butter.

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Speaker 2: I'm a hard yess on a hash brown. I must

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Speaker 2: say I do love a hash brown.

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Speaker 1: And I think the thing nutritionally that we do know

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Speaker 1: is that the quality of oil that you generally get

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Speaker 1: it a cafe restaurant is pretty poor. They use it

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Speaker 1: time and time again, Like for me, you'd want to

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Speaker 1: really ensure it's a good quality hash brown or really

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Speaker 1: love it because I think it's just mostly fat on

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Speaker 1: a plate. The other thing that I never touched coconut oil.

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Speaker 1: To me, again, it's just lard. Like I know, some

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Speaker 1: people cook with it and they think it's nutritionally better.

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Speaker 1: The rumor that it's got MCT, so it's metabolized in

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Speaker 1: the liver, Well, some of it's MCT, but it doesn't

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Speaker 1: mean that it's any different to any other fat. But

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Speaker 1: unlike even a plain vegetable sunflower oil, which is kind

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Speaker 1: of neutral when it comes to cholesterol, there is no

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Speaker 1: positive health benefits associated with coconut And that's also why

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Speaker 1: I'm a hard known coconut yogurt. I think coconut yogurt

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Speaker 1: is so misleading because there's very like yogurt is a

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Speaker 1: fermented kind of dairy, generally so to core coconut yogat yogurt.

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Speaker 1: If you look at the nutritionals, it's like pure saturated fat. Now,

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Speaker 1: with the exception of some people with very specific dietary intolerances,

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Speaker 1: and that might be one of the few foods.

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Speaker 3: They can eat.

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Speaker 1: It would never be on a meal plan that I

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Speaker 1: would suggest rite or endorse because it's just again nothing

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Speaker 1: positive nutritionally going on. The Other one that just sprang

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Speaker 1: to mind was that crab, you know how you were

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Speaker 1: talking about there was deep fried chicken on the eggs. Benny,

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Speaker 1: what is it when you get that crab and it's

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Speaker 1: all batter salt?

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Speaker 3: Is it salt chili crab.

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Speaker 1: Or like salt pepper crab, But it's all like batter

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Speaker 1: Normally when you get it, it's very little crab in there.

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Speaker 3: It's kind of misleading to say crab.

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Speaker 2: Yeah, or even like you know, like lemon chicken or

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Speaker 2: like a honey honey chicken or something. If you get

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Speaker 2: a Chinese like it's that battered or the sweets out

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Speaker 2: pork and it's like battered pork. Not that I would

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Speaker 2: never eat it. Like if I was with a group

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Speaker 2: of friends and those heaps of dishes on the table,

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Speaker 2: I might try a little bit, but it's not something

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Speaker 2: that would ever ever really order myself, particularly especially if

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Speaker 2: that was like a whole maine meal for me, because

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Speaker 2: you just, you honestly feel so unwell afterwards because it's

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Speaker 2: so rich and there's it's mostly just batter and oil.

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Speaker 2: It's very very little meat, and I always feel like

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Speaker 2: me personally, I feel like they use like the really

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Speaker 2: poor quality of meat or like the offcuts that you

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Speaker 2: would never serve and like a night chicken stir bread

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Speaker 2: that's what they're deep frying. So just anything that's kind

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Speaker 2: of deep rite or battered, I always am a little

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Speaker 2: bit cautious with and I would never ever recommend that

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Speaker 2: kind of stuff to my clients. So a meal planet

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Speaker 2: of the goal is fat lost unless they truly truly

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Speaker 2: loved it.

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Speaker 1: And then the other one that springs to mind is

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Speaker 1: like supermarket frozen pies and sausage rolls, like they are

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Speaker 1: probably one of the only foods in supermarkets that still

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Speaker 1: contain trans fats. Now, they don't often label, and if

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Speaker 1: you see one that labels for zero, that's a good sign.

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Speaker 1: But when they're making commercial pastry, they'll generally use a

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Speaker 1: margarine base and solidify that through and hydrogenate it, and

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Speaker 1: that gives some trans fat.

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Speaker 3: So if you actually.

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Speaker 1: Look on the nutritionals and you see margarine on the

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Speaker 1: ingredient list, it's highly likely to have it. And when

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Speaker 1: you take a closer look at the proportion of meat

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Speaker 1: and protein versus fat, I can't give you any brands

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Speaker 1: that aren't pretty bad. The proportions of meat are generally

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Speaker 1: really low in the pies and sausage rolls, and I

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Speaker 1: just you know, if you're had a party or where

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Speaker 1: they're passing around CANape is the mini party pies and

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Speaker 1: sausage rolls or some of the worst foods nutritionally you

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Speaker 1: can eat. Now. Of course there's examples where you might

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Speaker 1: go to a beautiful French petisserie and have something that's

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Speaker 1: made with butter, but that's in the minority. Like in general,

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Speaker 1: any commercially produced pastry products are really poor quality. And

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Speaker 1: even you know, I used to really like the Simone

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Speaker 1: log pies they sell in Woollies and they've changed the formulation,

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Speaker 1: but even her ingredient list contains shortening or margarine. Now,

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Speaker 1: you know, So even products that might sort of behaviors

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Speaker 1: boutique are tesian brands. If you take a closer look,

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Speaker 1: there's often margarine on there, so you do have to

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Speaker 1: be kind of careful, and that, you know, supermarket donuts

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Speaker 1: is another example. Not that they're foods that you would

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Speaker 1: encourage people to eat in general, but I think it's

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Speaker 1: always a good reminder that the reason dietitians and nutritionists

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Speaker 1: are so anti those foods is actually the baseline ingredients

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Speaker 1: aren't good for us. And this is the evidence building

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Speaker 1: around that in sort of insidious intake of some of

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Speaker 1: these foods, you don't realize because unfortunately we don't mandatory

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Speaker 1: label for trans fat, which is an issue because I

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Speaker 1: think if people were more aware of it, it would

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Speaker 1: encourage producers to actually take it out of the food supply.

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Speaker 1: There's quite a few that sprang to mind very very quickly.

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Speaker 1: I'm just thinking, what else am I hard know.

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Speaker 2: On but full sugar soft drink. And it's not to

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Speaker 2: say that we would never eat these things, right, Like,

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Speaker 2: it's not like this black or white, but it's so

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Speaker 2: very rare. We never really prescribe it to our clients,

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Speaker 2: but if clients were like, look, I absolutely loved it, Okay,

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Speaker 2: cool occasionally, not to say that we'd never do it,

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Speaker 2: but I can't remember the last time I had a

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Speaker 2: full sugar soft drink. Like I'm partial to like a

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Speaker 2: diet or a low sugar kind of version, but I

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Speaker 2: would never just pick up, you know, a can of

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Speaker 2: full sugar coke or you know, a full can of

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Speaker 2: lemonade or anything like that. Like I just think it's

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Speaker 2: if I'm gonna have sugar, I'm going to have a

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Speaker 2: bit of chocolate at the end of the day. I'm

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Speaker 2: definitely not going to drink like a fool sugar soft

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Speaker 2: drink because it's just we know, and the research is

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Speaker 2: there to support it. There is zero health benefits from

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Speaker 2: a full sugar care of soft drink. As part of

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Speaker 2: a client's fat lost plan, I have definitely written in

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Speaker 2: some of the diet soft drink products just has a

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Speaker 2: little bit of a sweet kind of treat a difference

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Speaker 2: toward us throughout the day. But that's more an occasional thing,

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Speaker 2: or if they're going out they're not drinking and they

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Speaker 2: want to have, you know, a little bit of a

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Speaker 2: diet soft drink when they're out at the pub and

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Speaker 2: everyone else is having an alcoholic drink. I'm okay with that,

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Speaker 2: but I would so very very rarely prescribe a full

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Speaker 2: sugar soft drink or cordial for that matter.

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Speaker 3: True, and I still see it with the kids at school.

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Speaker 1: The kids might be out at the bowling club and

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Speaker 1: they still get ordered a lemonade. Like, don't think it's

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Speaker 1: better like a can of lemonade or coke. It's got

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Speaker 1: ninety spoons of sugar and a buddy bottle. So at

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Speaker 1: six hundred mill thirteen, that is just so much for

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Speaker 1: small children. And I think people think that lemonade's better

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Speaker 1: than coke, and we should be very clear. It's absolutely

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Speaker 1: not like coke has got some caffeine, but it's the

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Speaker 1: same amount of sugar. It's no worse to you know,

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Speaker 1: it's no better to have lemonade.

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Speaker 3: So I do see.

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Speaker 1: I think because it's clear, it looks slightly healthier, but

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Speaker 1: no better.

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Speaker 2: You know.

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Speaker 1: I think I'm a hard null and soft drink in general,

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Speaker 1: and I think it's you know, good to be clear

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Speaker 1: about that because it's making sure people are aware. Particularly

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Speaker 1: teenage boys are the greatest consumer of soft drinks, so

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Speaker 1: if they're not used to having it when they're younger,

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Speaker 1: it's actually really good building long term or the other one.

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Speaker 1: Natella Now, we all love a cheek in Natella, but

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Speaker 1: if you look at the ingredient list, it's sugar and

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Speaker 1: vegetable oil, the two possibly worse food ingredients in the

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Speaker 1: food supply because the vegetable oil is highly likely to

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Speaker 1: be palm, which is heavily saturated.

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Speaker 3: So don't kid yourself that Natella's got any nuts in it.

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Speaker 1: It's significantly more sugar and refined vegetable oil than it

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Speaker 1: is nuts, and it's not a healthier option in general.

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Speaker 3: I think that's another one.

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Speaker 1: I think parents think because it's you know, chocolate, nuts, bread,

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Speaker 1: and it's right in so many products.

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Speaker 3: And almost looked on with a halo.

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Speaker 1: I think it's almost got a health halo effect Natella

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Speaker 1: because it's sort of a feel good brand in Europe, Whereas,

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Speaker 1: let's be very clear, nutritionally, there is nothing positive about Natella,

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Speaker 1: and I guess for that matter, Margarine, you know we've

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Speaker 1: spoken about spreads before, but the message is the less

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Speaker 1: in general of those added fats you're adding into the diet,

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Speaker 1: the better. So whenever you can skip it in favor

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Speaker 1: of a fresh, you know, thin avocado or with thin nuts, bread,

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Speaker 1: or even a little bit of butter. I don't think

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Speaker 1: that the marjorine is significantly better, and hence use it

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Speaker 1: more liberally because I think we do often spread. You know,

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Speaker 1: if you haveving vegetmie toast, it's hard to keep the

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Speaker 1: portions down.

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Speaker 3: What else leanne.

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Speaker 2: I just don't think there's no foods that you, you know,

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Speaker 2: should never eat, but there's things that you just want

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Speaker 2: to be careful about and really try to limit your intake.

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Speaker 2: So it's not that we're saying you can never eat

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Speaker 2: these foods, but just be really conscious. If they're creeping

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Speaker 2: in multiple times a week, you should probably really aim

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Speaker 2: to cut back your portions. But for me, probably the

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Speaker 2: biggest one. And there's nothing that I would never eat.

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Speaker 2: I cannot handle my heart there that there's not one

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Speaker 2: food that I would never ever ever eat. But there

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Speaker 2: are some things that if I'm you know, somewhere and

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Speaker 2: that's the only food available short, I might have like

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Speaker 2: a party pie or something like that. Or if I'm

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Speaker 2: at a football I might have a sausage roller I

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Speaker 2: haven't eaten in hour. It's like, it's not to say

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Speaker 2: that I'll never ever ever have these things, but they're

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Speaker 2: so rare it might be. I can't even remember in

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Speaker 2: the last five years the last time I had a

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Speaker 2: pie or a sausage roll, So it's not something I

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Speaker 2: actively seek out, but that's all I need to have.

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Speaker 2: But you know, even if I go to the football,

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Speaker 2: I'll take my own food with me, or have you know,

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Speaker 2: approaching check before I go, take a bag of veggie

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Speaker 2: sticks with me and have a couple of hot ships

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Speaker 2: while I'm there, those sorts of things. So I think

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Speaker 2: the only thing I would really encourage my clients to

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Speaker 2: really stay clear of what I would call soul foods

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Speaker 2: that aren't totally amazing. So someone might say to me,

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Speaker 2: I love donuts, and I'll say to them back, right,

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Speaker 2: We're going to get the best quality like not so

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Speaker 2: much ingredient list, but the most enjoyable and satisfying donut

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Speaker 2: fresh like smells like someone like amazing that you've ever had.

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Speaker 2: We're not going to rely on just the chepy from

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Speaker 2: coals and Willis, because you know that just is not

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Speaker 2: going to cut it. So it doesn't necessarily have to

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Speaker 2: be amazing from an ingredient perspective, but it has to

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Speaker 2: be amazing from a taste at a satisfaction perspective, and

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Speaker 2: so many of us are just eating chocolate all day long,

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Speaker 2: or biscuits or cookies and all these sorts of baits goods,

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Speaker 2: and they're good, but they're not amazing. So to me,

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Speaker 2: they're like a really low quality soul food, not a

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Speaker 2: top quality that was so incredible, one of the best

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Speaker 2: things I've ever eaten, kind of thing I think so

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Speaker 2: many of us are eating. I sort of talk to

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Speaker 2: my clients. I term it like these low sacrificed foods,

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Speaker 2: whereas we're eating far too many of them, versus focusing

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Speaker 2: on what we truly love, which is our soul foods

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Speaker 2: or our high sacrifice foods. So it's just that difference

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Speaker 2: in mindset where Okay, you might love cookies, but if

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Speaker 2: something is a couple of days old and it's a

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Speaker 2: bit stale, that it's not that nice, or you know,

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Speaker 2: you're eating a dayton apricot cookie when really what you

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Speaker 2: wanted was the chopchip cookie. I'd far rather my clients

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Speaker 2: had the fresh, delicious chop chip cookie once that week.

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Speaker 2: Then you know, an almond and date cookie that was

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Speaker 2: a couple of days old, and that we're having that

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Speaker 2: every day because they baked twelve of them on you know,

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Speaker 2: on Sunday or something. So just be really careful that

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Speaker 2: the foods that you're eating, if they are obviously what

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Speaker 2: we call these soul foods or processed foods where they're

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Speaker 2: not really adding much nutritional quality into our diet. We're

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Speaker 2: just being very careful to eat those foods or the

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Speaker 2: brands or the types of them that we absolutely love,

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Speaker 2: so that a small portion of that is really satisfying

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Speaker 2: and we do feel really amazing afterwards. We don't want

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Speaker 2: to eat it and think, oh, that wasn't even that good,

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Speaker 2: that so wasn't worth it, and then for whatever reason,

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Speaker 2: we keep going back for more and more and more.

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Speaker 2: I see it all the time, particularly within my kind

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Speaker 2: of friendship group or colleagues or that sort of thing.

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Speaker 2: So I think it's just an important, I guess topic

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Speaker 2: or conversation to have to make sure the solfoods you're

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Speaker 2: having are one hundred percent things that you absolutely love,

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Speaker 2: things that are available or somebody's offered you, or hanging

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Speaker 2: around the house or the workplace.

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Speaker 1: Yeah, because I reckon that hash brown is usually pretty

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Speaker 1: soggy and cold by the time it gets to the

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Speaker 1: plate anyway, So I argue it's not the top of

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Speaker 1: the list in terms.

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Speaker 2: Of quality, absolutely all right, and then moving on to

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Speaker 2: our next segment of the potty this week, Susie, we've

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Speaker 2: got water. Is a light meal, and often we do

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Speaker 2: talk about a lighter meal, particularly if you've gone out

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Speaker 2: for like a bigger lunch. You might have had a

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Speaker 2: you know, a three course lunch or a three course dinner,

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Speaker 2: and you wake up the next morning and you're not

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Speaker 2: even really hungry. And I've had a couple of clients

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Speaker 2: that have said that to me. They might have gone

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Speaker 2: to like a four or five course degas station the

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Speaker 2: night before, maybe had a glass of one or two,

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Speaker 2: and they've woken up in the morning and when they

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Speaker 2: would normally have breakfast, they've just messaged me and God, leanne,

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Speaker 2: I'm not really hungry. I had a bigger dinner. What

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Speaker 2: do I do? Do I skip? Do I delay it?

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Speaker 2: Do I hold off? Do I have an early lunch?

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Speaker 2: And I guess there's no right or wrong here, but

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Speaker 2: I would probably prefer my client push out and delay

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Speaker 2: a meal rather than skip a meal entirely or have

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Speaker 2: what we would term a light meal. So there's no

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Speaker 2: I guess, like scientific definition of a light meal or

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Speaker 2: not what I know of anyway, Susie. But to me,

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Speaker 2: a light meal would absolutely encompass protein and vegetables. They're

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Speaker 2: the two I guess components of a meal that are

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Speaker 2: non negotiable for me. Pretty much like ninety ninety five

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Speaker 2: percent at the time, if occasionally client had a vegetarian

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Speaker 2: based meal, it didn't have protein in it, I'm not

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Speaker 2: going to stress, but it's not some way I would

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Speaker 2: really recommend. So for me, a light meal contains protein

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Speaker 2: and veggies. It might be some fish with some steam,

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Speaker 2: greens with some you know, soy and hoist and sauce.

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Speaker 2: It might be you know, a bit of chicken breast

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Speaker 2: and a salad with a bit of avocado, and then

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Speaker 2: the components of the fat and the carbohydrate a kind

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Speaker 2: of give or take depending on how light you want

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Speaker 2: that meal to be. So to me, it's about instead

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Speaker 2: of building that full balanced meal that we would generally

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Speaker 2: recommend with the protein, the carbs, fat, and the veggies.

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Speaker 2: To me, we can take a couple of those components out,

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Speaker 2: but we know, particularly when the goal is fat loss,

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Speaker 2: the protein and the veggies are really the most important

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Speaker 2: part of that light meal, and then you can choose

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Speaker 2: to add the fat or the carbohydrate in, depending on

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Speaker 2: what you want to do. So we're not recommending a

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Speaker 2: light meal all of the time. It's certainly not a

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Speaker 2: strategy for fat loss that I would be using for breakfast, lunch,

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Speaker 2: and dinner, because you will be very hungry, you will

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Speaker 2: very likely go to overeat because you do feel quite

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Speaker 2: deprived from having unbalanced meals, and you're very likely to

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Speaker 2: eat far more, particularly at nighttime, which is an ideal

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Speaker 2: of the goal is fat loss. But certainly if you

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Speaker 2: have had a bit of a heavier day of eating,

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Speaker 2: you've snacked a bit more, or you've had a larger

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Speaker 2: meal out of breakfast, lunch, or dinner, I certainly one

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Speaker 2: to encourage my clients to have a bit of a

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Speaker 2: lighter meal. So in my books, that's sort of how

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Speaker 2: I would define a light meal Susie protein and veg

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Speaker 2: and then choosing to maybe just add a small amount

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Speaker 2: of carbs, maybe none at all, or maybe a small

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Speaker 2: portion of fat, maybe extra fat if you're not going

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Speaker 2: to have carbohydrates. So I don't really feel like there's

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Speaker 2: a real definition for it. It might be more preference based,

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Speaker 2: but to me, it generally will always encompass a bit

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Speaker 2: of protein and vegetables.

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Speaker 1: Yeah, I think it's good to have a chat about

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Speaker 1: it because I think we're very quick to indulge, and

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Speaker 1: there's nothing wrong with that. We all enjoy a meal

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Speaker 1: out or takeaway or restaurant food, but then there's nothing

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Speaker 1: wrong with buffering that with some lighter food, and I

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Speaker 1: often will refer to that, And I thought it is

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Speaker 1: a good sort of thing to talk about because it

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Speaker 1: is a bit tricky because I would notice that a

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Speaker 1: lot of people would say having a light meal, and

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Speaker 1: they might go and make toast for dinner, and not

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Speaker 1: that that's necessarily a bad choice, but it's probably not

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Speaker 1: what my definition would be of light meal. So I

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Speaker 1: think for me, I would be categorizing a light meal

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Speaker 1: as roughly three hundred calories or less, and I tend

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Speaker 1: to focus just on a veggie base, maybe with a

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Speaker 1: small amount of protein. So some examples of meals for

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Speaker 1: me that fit in that category would be a bowl

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Speaker 1: of soup or a green type salad, or a cauliflower

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Speaker 1: rice veggie stir fry where you might just throw an

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Speaker 1: egg in. So for me, the base of that meal

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Speaker 1: is always vegetables, whether it's a salad, vegetables itself, soup,

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Speaker 1: and then like you describe, maybe a little bit of

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Speaker 1: protein to give it a bit more bulk.

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Speaker 3: But particularly for me, it's the.

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Speaker 1: Case where you're not overly hungry, but you're almost eating

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Speaker 1: to avoid hunger later. So you might have had a

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Speaker 1: big sort of lunch meal out and you were grazing

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Speaker 1: until three or four in the afternoon, and it gets

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Speaker 1: to seven at night and you're like, oh, I'm set

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Speaker 1: up a bit hungry, but maybe I shouldn't eat.

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Speaker 3: I've had a lot. You're much better to have a

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Speaker 3: bowl of soup.

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Speaker 1: Then grabs a couple of slices of toast with vegumite,

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Speaker 1: because that almost defeats the purpose. That's not a light

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Speaker 1: meal that's reasonably high in carbohydrate energy, which is what

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Speaker 1: you probably don't quite need at that point. You're more

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Speaker 1: needing something to avoid snacking later. So I would generally

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Speaker 1: start it with vegetables roughly three hundred calories and then

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Speaker 1: maybe add a little bit of protein. But I think

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Speaker 1: that's helpful because there's also a lot of meals that

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Speaker 1: come in supermarkets under that calorie load, which I think

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Speaker 1: is really helpful for people because there's different options. Like

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Speaker 1: we spoke a couple of weeks ago about the snack

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Speaker 1: soups that had been released by the Cohal's Perform brand.

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Speaker 1: I know a lot of the small meals like the

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Speaker 1: SuperNature Goodness Bowls, and even some of the pre the

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Speaker 1: frozen meals Line Cuisine, which I've consulted to in the past,

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Speaker 1: have got very quite low calorie loads of say, you know,

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Speaker 1: two seventy two sixty calories, So that definitely fits into

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Speaker 1: that light meal. So that might be something handy that

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Speaker 1: you can keep in the freezer or in the cupboard,

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Speaker 1: knowing that you just need something that's got some nutrition

433
00:18:09,640 --> 00:18:11,159
Speaker 1: in it, but you probably don't need to have an

434
00:18:11,280 --> 00:18:13,840
Speaker 1: entire meal. So yeah, I just think it's good to

435
00:18:13,840 --> 00:18:16,440
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 toast, whereas they

437
00:18:19,200 --> 00:18:20,760
Speaker 1: would have been a million times better to have that

438
00:18:20,840 --> 00:18:23,680
Speaker 1: bulk and have some fresh food as part of it.

439
00:18:23,760 --> 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
00:18:32,760 --> 00:18:34,919
Speaker 1: that's roughly what sort of my definition of is of

442
00:18:34,920 --> 00:18:37,480
Speaker 1: a light. Keeping in mind that a regular meal for

443
00:18:37,600 --> 00:18:40,439
Speaker 1: adult females would be probably between four and five hundred

444
00:18:40,520 --> 00:18:44,520
Speaker 1: calories on an average sort of night. That's sort of balance.

445
00:18:44,800 --> 00:18:46,840
Speaker 1: Leans will hit me like I'm crazy. Is that too high?

446
00:18:47,440 --> 00:18:49,440
Speaker 2: No, I think that's too low. I think the average

447
00:18:49,480 --> 00:18:52,639
Speaker 2: female would be easily eating five, six, seven, eight hundred

448
00:18:52,640 --> 00:18:54,600
Speaker 2: calories in their meal. I don't have anything wrong with

449
00:18:54,640 --> 00:18:57,080
Speaker 2: an average female eating four five hundred calories, but I

450
00:18:57,119 --> 00:18:59,240
Speaker 2: would not say that clients who come to me beforehand,

451
00:18:59,280 --> 00:19:02,280
Speaker 2: their average there is easily six to eight hundred calories. Yeah,

452
00:19:02,280 --> 00:19:03,600
Speaker 2: that's what the average person is eating.

453
00:19:03,800 --> 00:19:06,760
Speaker 1: Yeah, I'm talking about meals that I would prescribe in

454
00:19:06,880 --> 00:19:09,480
Speaker 1: chen for being balanced. So I if I'm writing a

455
00:19:09,520 --> 00:19:12,320
Speaker 1: plan for someone for weight control, healthy eating, about four

456
00:19:12,359 --> 00:19:14,560
Speaker 1: or five hundred would be what I whereas you're right,

457
00:19:14,640 --> 00:19:16,679
Speaker 1: you know, if you look at any menus like the

458
00:19:16,760 --> 00:19:18,720
Speaker 1: average meal, I think you said a klin of yours

459
00:19:18,720 --> 00:19:21,240
Speaker 1: had an eleven hundred calorie meal the other day, And

460
00:19:21,320 --> 00:19:23,600
Speaker 1: definitely if you go overseas, you'll see the meals about

461
00:19:23,600 --> 00:19:26,520
Speaker 1: eight hundred like meal deals that fast food chains are

462
00:19:26,560 --> 00:19:29,000
Speaker 1: at least sort of nine hundred one thousand per meal.

463
00:19:29,040 --> 00:19:31,359
Speaker 1: And that's for most people weigh too much. But that

464
00:19:31,480 --> 00:19:35,119
Speaker 1: then in context, shares with you that three hundred colors

465
00:19:35,160 --> 00:19:37,640
Speaker 1: pretty low. All those snacks stops we talked about, which

466
00:19:37,680 --> 00:19:40,280
Speaker 1: we're I think one eighty or we talk about snacks.

467
00:19:40,280 --> 00:19:42,000
Speaker 1: So I think it's good to have a rough reference

468
00:19:42,000 --> 00:19:45,119
Speaker 1: because if you're looking at packets, that can be confusing. Yeah, no,

469
00:19:45,119 --> 00:19:46,879
Speaker 1: you're write most people would have eight hundred.

470
00:19:47,400 --> 00:19:49,239
Speaker 2: Yeah, But I also think it's important to note that

471
00:19:49,240 --> 00:19:51,680
Speaker 2: this isn't something that we're recommending daily. So please don't

472
00:19:51,720 --> 00:19:53,400
Speaker 2: do something Instagram and be like, oh my god, you're

473
00:19:53,400 --> 00:19:56,280
Speaker 2: recommending under three hundred calorie meals. We're not. But if

474
00:19:56,320 --> 00:19:58,400
Speaker 2: you go out and you have a super heavy lunch

475
00:19:58,480 --> 00:20:00,919
Speaker 2: or super heavy dinner and you're you're not hungry by

476
00:20:00,960 --> 00:20:03,120
Speaker 2: the time you get to the next standard eating time.

477
00:20:03,200 --> 00:20:04,720
Speaker 2: So you go out and you have a huge lunch,

478
00:20:04,720 --> 00:20:06,840
Speaker 2: you have a cheese board, you have a you know,

479
00:20:07,080 --> 00:20:08,879
Speaker 2: entree may and a bit of share, a bit of dessert,

480
00:20:08,920 --> 00:20:10,520
Speaker 2: you have a couple of glasses of wine, and you're

481
00:20:10,560 --> 00:20:13,720
Speaker 2: at lunch from say midday till four pm, and you

482
00:20:13,800 --> 00:20:16,080
Speaker 2: get home you normally have say dinner at six thirty,

483
00:20:16,119 --> 00:20:18,760
Speaker 2: and you're not hungry, why would you eat a proper dinner.

484
00:20:18,800 --> 00:20:21,920
Speaker 2: So these light meals there's something that you would strategically

485
00:20:21,960 --> 00:20:24,520
Speaker 2: add into your diet, but be very careful that you're

486
00:20:24,560 --> 00:20:26,880
Speaker 2: not overdoing them, because I do think that it's far

487
00:20:26,920 --> 00:20:29,800
Speaker 2: too little calories for the average person, and the less

488
00:20:29,840 --> 00:20:31,440
Speaker 2: you eat, the more your body is going to kind

489
00:20:31,440 --> 00:20:33,119
Speaker 2: of fight back to that and you're going to end

490
00:20:33,200 --> 00:20:35,440
Speaker 2: up overeating. So it's something that you need to use,

491
00:20:36,000 --> 00:20:38,760
Speaker 2: you know, not regularly, but just very strategically if you

492
00:20:38,880 --> 00:20:41,960
Speaker 2: do have a larger eating occasion, and also don't go

493
00:20:42,080 --> 00:20:45,199
Speaker 2: too low like I would never really recommend under you know,

494
00:20:45,280 --> 00:20:47,760
Speaker 2: two fifty three hundred calories for a client of mind,

495
00:20:47,880 --> 00:20:49,959
Speaker 2: just because I do feel like that then promotes that

496
00:20:50,000 --> 00:20:53,240
Speaker 2: mindset whether it potentially might overeat in the next meal.

497
00:20:53,320 --> 00:20:55,080
Speaker 2: So it is something that you'd probably want to do

498
00:20:55,160 --> 00:20:58,360
Speaker 2: in combination working with a dietician to have that guidance

499
00:20:58,400 --> 00:21:01,760
Speaker 2: and that support. Just not something that you'd routinely program

500
00:21:01,800 --> 00:21:04,320
Speaker 2: in really low calorie meals for yourself, because we do

501
00:21:04,400 --> 00:21:06,280
Speaker 2: know the research is that you're far more likely to

502
00:21:06,359 --> 00:21:08,679
Speaker 2: just rebound and over eat for the next couple of

503
00:21:08,680 --> 00:21:11,000
Speaker 2: meals or get into that darting linet, which we know

504
00:21:11,160 --> 00:21:12,480
Speaker 2: is not very helpful either.

505
00:21:12,720 --> 00:21:15,280
Speaker 1: Or actually just in easiest terms, it's also one hundred

506
00:21:15,320 --> 00:21:18,520
Speaker 1: grams of lean chicken breast or whitefish and veggies.

507
00:21:18,920 --> 00:21:20,040
Speaker 3: That's a pretty light meal.

508
00:21:20,160 --> 00:21:22,440
Speaker 1: So just to make it easy to all right, leanne

509
00:21:22,440 --> 00:21:24,879
Speaker 1: I've got a new product and we haven't discussed this prior,

510
00:21:25,160 --> 00:21:28,000
Speaker 1: so a lot of our listeners will be familiar with

511
00:21:28,040 --> 00:21:30,680
Speaker 1: this brand because they've been marketing heavily. It's the aren't

512
00:21:30,720 --> 00:21:33,560
Speaker 1: it snack right range? This is this new green range

513
00:21:33,560 --> 00:21:37,119
Speaker 1: of healthier. They've got snacks, They've got some like huby

514
00:21:37,280 --> 00:21:40,520
Speaker 1: kind of protein bites. I think they've got some savory crackers.

515
00:21:41,040 --> 00:21:43,520
Speaker 1: But this lean is a brecky cookie.

516
00:21:43,720 --> 00:21:44,280
Speaker 3: Have you seen it?

517
00:21:45,000 --> 00:21:46,680
Speaker 2: Oh? And I don't love it. I just I'm arning

518
00:21:46,720 --> 00:21:50,679
Speaker 2: the ingredients and I'm like, the ingredients list is so long?

519
00:21:52,680 --> 00:21:53,119
Speaker 2: What I have?

520
00:21:53,359 --> 00:21:56,160
Speaker 1: I agree, but I've changed my mind for another reason

521
00:21:56,200 --> 00:22:00,159
Speaker 1: or two. So I have wanted to have a rate

522
00:22:00,200 --> 00:22:02,560
Speaker 1: breakfast cookie for some time, but I'm yet to master

523
00:22:02,640 --> 00:22:05,760
Speaker 1: one myself. Nutrition lea to share with our design by

524
00:22:05,800 --> 00:22:08,360
Speaker 1: dietitians protein powder. I made some of the other daily

525
00:22:08,400 --> 00:22:10,199
Speaker 1: and they were like rock cakes. They were not a

526
00:22:10,200 --> 00:22:12,880
Speaker 1: good breakfast biscuit. So I'll keep working on that because

527
00:22:12,920 --> 00:22:14,600
Speaker 1: I think a lot of people want to grab something

528
00:22:14,640 --> 00:22:16,800
Speaker 1: they can munch with the coffee, and that's breakfast.

529
00:22:16,960 --> 00:22:19,320
Speaker 2: But I'm yet to mask how's a breakfast though? How

530
00:22:19,400 --> 00:22:21,560
Speaker 2: is a cookie like I would be starving in an hour?

531
00:22:21,680 --> 00:22:23,439
Speaker 2: Are you going to eat a cookie for breakfast? No?

532
00:22:23,520 --> 00:22:26,200
Speaker 1: But if you make it like with protein, some fruit

533
00:22:26,280 --> 00:22:28,560
Speaker 1: through it, some oats, like if you make it anyway,

534
00:22:28,600 --> 00:22:30,600
Speaker 1: that's another topically, and we'll come back to that. This

535
00:22:30,680 --> 00:22:32,880
Speaker 1: is the This is we're reviewing the aren't it sneck

536
00:22:33,240 --> 00:22:36,919
Speaker 1: protein brecky cookie now chop chip of interest. It's got

537
00:22:36,920 --> 00:22:39,840
Speaker 1: a Force Health star rating, so hmm, we're not quite

538
00:22:39,840 --> 00:22:42,399
Speaker 1: sure about that. If I take a look at the nutritionals,

539
00:22:43,040 --> 00:22:44,960
Speaker 1: there's three in a box and at retails I think

540
00:22:45,000 --> 00:22:47,520
Speaker 1: five dollars now per serve.

541
00:22:47,560 --> 00:22:48,680
Speaker 3: It's only one hundred and.

542
00:22:48,600 --> 00:22:51,919
Speaker 1: Seventy calories, which is quite low, and only five grams

543
00:22:51,920 --> 00:22:54,159
Speaker 1: of protein. So that was a little bit disappointing because

544
00:22:54,480 --> 00:22:57,000
Speaker 1: if I was really mastering a breakfast cookie, and what

545
00:22:57,000 --> 00:22:58,920
Speaker 1: I'm trying to work on as a recipe is getting

546
00:22:58,920 --> 00:23:02,080
Speaker 1: it up around ten would be ideal to compliment, say

547
00:23:02,080 --> 00:23:04,880
Speaker 1: some protein yogurt or a coffee as a complete meal,

548
00:23:05,560 --> 00:23:07,560
Speaker 1: it's got six point eight grams of fat perserve or

549
00:23:07,600 --> 00:23:10,040
Speaker 1: fifteen total, so it's not low in fat by any means.

550
00:23:10,040 --> 00:23:11,280
Speaker 1: We'll have a look at the sauce in a set

551
00:23:11,280 --> 00:23:14,080
Speaker 1: because the saturate is quite low. It's got nineteen point

552
00:23:14,080 --> 00:23:17,400
Speaker 1: seven grams of carb perserve, so twenty grams, so sort

553
00:23:17,400 --> 00:23:19,359
Speaker 1: of equivalent of a slice and a half of bread,

554
00:23:19,640 --> 00:23:21,919
Speaker 1: four point five grams of sugars, and.

555
00:23:22,080 --> 00:23:24,800
Speaker 3: Of interestingly, and three grams of fiber.

556
00:23:24,880 --> 00:23:27,840
Speaker 1: But there's it's gluten free, so I was like, oh,

557
00:23:27,920 --> 00:23:29,520
Speaker 1: that's kind of interesting as a product.

558
00:23:29,800 --> 00:23:31,720
Speaker 2: A lot of it's the inulin. They've added inulin and

559
00:23:31,760 --> 00:23:34,399
Speaker 2: as a prebodic fiber. Yeah, to two point one grams

560
00:23:34,400 --> 00:23:35,119
Speaker 2: of that is inulin.

561
00:23:35,320 --> 00:23:38,440
Speaker 1: Yeah, you're not incorrect, though. The ingredient list is about

562
00:23:38,440 --> 00:23:42,679
Speaker 1: a kilometer long, so I can't even read it.

563
00:23:42,920 --> 00:23:43,960
Speaker 2: Read it halfway through.

564
00:23:44,760 --> 00:23:50,760
Speaker 1: Flour blend, tapiocre, starch, rice, flower, saorgum, flower, soy, flower mulsifiers, thickness, potatoes, starched,

565
00:23:50,840 --> 00:23:53,080
Speaker 1: vegetable oil, whole gram saw gape like it's.

566
00:23:52,920 --> 00:23:57,040
Speaker 2: Long, sugar, dark chocolate, sweetness, cocoa solids and mulsifi more

567
00:23:57,080 --> 00:24:00,440
Speaker 2: and mulsiflies more sweeteners, more soy protein, chrisp inul and

568
00:24:00,560 --> 00:24:04,960
Speaker 2: sunflassy meal. I'm obtained vegetable fiber, elk, glycine, brown rice protein,

569
00:24:05,040 --> 00:24:07,639
Speaker 2: way protein concentrate. That's how they're adding their protein. And

570
00:24:07,960 --> 00:24:09,520
Speaker 2: I'm not even done yet, sooos it. There's still four

571
00:24:09,560 --> 00:24:10,800
Speaker 2: lines to go. But you get the point.

572
00:24:11,200 --> 00:24:13,680
Speaker 1: Okay, that's very passionate. We didn't discuss this before. You're

573
00:24:13,680 --> 00:24:18,760
Speaker 1: op done today. Now, I probably would not generally recommend

574
00:24:18,840 --> 00:24:21,800
Speaker 1: this as a breakfast product. For me, a breakfast product

575
00:24:21,800 --> 00:24:25,200
Speaker 1: needs to have a lot more dietary protein, really a

576
00:24:25,240 --> 00:24:27,560
Speaker 1: lot more dietary fiber, and be a lot less processed.

577
00:24:28,920 --> 00:24:32,400
Speaker 1: The only adjuncture that I would say it is gluten free. Now,

578
00:24:32,400 --> 00:24:35,320
Speaker 1: there are very limited gluten free options in general for

579
00:24:35,320 --> 00:24:38,320
Speaker 1: people snacking on the go. If a client brought it

580
00:24:38,359 --> 00:24:40,960
Speaker 1: to me and said, I travel, I'm trying to convince

581
00:24:41,000 --> 00:24:43,480
Speaker 1: it I travel, and I might have it with a

582
00:24:43,560 --> 00:24:47,000
Speaker 1: high protein yogurt. I might be like, Okay, occasionally it

583
00:24:47,000 --> 00:24:49,600
Speaker 1: won't hurt, but I certainly wouldn't be my mainstream choice.

584
00:24:49,600 --> 00:24:51,800
Speaker 1: I'm interested why they've made it gluten free so random

585
00:24:52,600 --> 00:24:54,760
Speaker 1: because it's not in the health food section. Because normally

586
00:24:54,760 --> 00:24:56,160
Speaker 1: a gluten free would be in the healthy section.

587
00:24:56,280 --> 00:24:57,280
Speaker 3: To me, it's a bit random.

588
00:24:57,800 --> 00:24:59,840
Speaker 2: It's just not breakfast. Adult Like, I'm hard now that

589
00:24:59,840 --> 00:25:02,440
Speaker 2: it's breakfast. If you loved it and it was a snack, cool,

590
00:25:02,440 --> 00:25:04,520
Speaker 2: but it's still an overly processed snack by any means,

591
00:25:04,560 --> 00:25:06,560
Speaker 2: It's just a cookie. Is it a bit healthier, Sure,

592
00:25:06,600 --> 00:25:08,439
Speaker 2: it's got a little bit more protein, a little bit

593
00:25:08,480 --> 00:25:10,560
Speaker 2: more flybar. Still a cookie at the end of the day.

594
00:25:10,600 --> 00:25:12,600
Speaker 2: But I'm hard. I want it being breakfast, gluten free

595
00:25:12,680 --> 00:25:14,080
Speaker 2: or not. I have a lot of Celiac clients and

596
00:25:14,080 --> 00:25:16,040
Speaker 2: I would never ever recommend this for breakfast.

597
00:25:16,400 --> 00:25:19,280
Speaker 1: Yeah, it's a very interesting product, but I will continue.

598
00:25:19,359 --> 00:25:20,520
Speaker 3: I am still.

599
00:25:20,320 --> 00:25:24,399
Speaker 1: Trying to get a good protein cookie music protein cookie

600
00:25:24,440 --> 00:25:27,639
Speaker 1: for breakfast that could compliment a breakfast. I'm working on it.

601
00:25:27,680 --> 00:25:30,320
Speaker 1: She's looking suspicious, but yeah, I'm yet to master it.

602
00:25:30,359 --> 00:25:31,880
Speaker 1: As I said, the ones I tried the other day

603
00:25:31,960 --> 00:25:33,880
Speaker 1: were like rock cakes, so they didn't get a run.

604
00:25:34,280 --> 00:25:36,320
Speaker 1: But yeah, I just think it's interesting because I do

605
00:25:36,359 --> 00:25:39,720
Speaker 1: think that there is a market for convenient breakfast products

606
00:25:39,760 --> 00:25:41,920
Speaker 1: people can grab and go. But I was a bit

607
00:25:41,920 --> 00:25:45,320
Speaker 1: disappointed even five grams of protein. I know it's process protein,

608
00:25:45,359 --> 00:25:47,640
Speaker 1: but it is too low, Like at a minimum, if

609
00:25:47,640 --> 00:25:49,320
Speaker 1: it was a protein rich food, I wanted to have

610
00:25:49,400 --> 00:25:52,800
Speaker 1: ten grams per serve. So yeah, just you probably may

611
00:25:52,840 --> 00:25:55,000
Speaker 1: have seen it, so keep an eye out. But yeah,

612
00:25:55,040 --> 00:25:57,159
Speaker 1: it's probably a no from Leanna and I unless you're

613
00:25:57,200 --> 00:25:59,959
Speaker 1: a Ciliac can need some travel options occasionally.

614
00:26:00,600 --> 00:26:02,440
Speaker 2: And even then, I'd say use it as a snack option,

615
00:26:02,520 --> 00:26:04,320
Speaker 2: not as a breakfast option, like I'd much rather my

616
00:26:04,359 --> 00:26:06,240
Speaker 2: client was Seila, Like, I'd say, have some of our

617
00:26:06,240 --> 00:26:08,840
Speaker 2: design by Dietitian's protein powder added to some cold water.

618
00:26:08,880 --> 00:26:10,720
Speaker 2: Shake it up, take an apple and a handful of nuts,

619
00:26:10,760 --> 00:26:13,040
Speaker 2: like at an a latte. That is a better travel

620
00:26:13,080 --> 00:26:15,359
Speaker 2: balanced option for a Celiac climb than something like this

621
00:26:15,400 --> 00:26:16,560
Speaker 2: overly processed cookie.

622
00:26:16,680 --> 00:26:19,760
Speaker 1: Yeah, there's better gluten free snacks, like there's a couple

623
00:26:19,760 --> 00:26:21,800
Speaker 1: of nut bars that are gluten free seed bars which

624
00:26:21,840 --> 00:26:24,320
Speaker 1: are much better. And I'm a big fan. The table

625
00:26:24,359 --> 00:26:27,520
Speaker 1: are plenty dark chocolate little rice cakes. I think they're

626
00:26:27,520 --> 00:26:28,800
Speaker 1: good too if you want something sweet.

627
00:26:28,920 --> 00:26:31,119
Speaker 2: So yes, far better gluten free snacks, honey.

628
00:26:31,280 --> 00:26:34,560
Speaker 1: Yes, So that's our thoughts on the snack right breakfast

629
00:26:34,640 --> 00:26:35,360
Speaker 1: cookie So.

630
00:26:35,480 --> 00:26:38,479
Speaker 2: Not getting sponsored by the Snack breakfast Cookies any time soon.

631
00:26:38,520 --> 00:26:42,320
Speaker 1: Alius, Well, we can't, can we because we have to

632
00:26:42,359 --> 00:26:44,359
Speaker 1: stick to our guns, which is recess.

633
00:26:44,480 --> 00:26:45,960
Speaker 2: Yeah, that's why you guys love us. That's way you

634
00:26:46,040 --> 00:26:46,760
Speaker 2: keep listening every week.

635
00:26:46,920 --> 00:26:49,600
Speaker 1: Yea, even if they offer as million dollars tomorrow, we

636
00:26:49,680 --> 00:26:50,320
Speaker 1: have to keep poor.

637
00:26:50,480 --> 00:26:52,320
Speaker 3: We can't do it well.

638
00:26:54,320 --> 00:26:56,720
Speaker 2: Alright. Then moving on to our final segment of the week,

639
00:26:57,480 --> 00:26:59,680
Speaker 2: there's our listic question, and we are talking all about bread.

640
00:27:00,119 --> 00:27:01,879
Speaker 2: I has asked us how many slices of bread is

641
00:27:01,920 --> 00:27:04,520
Speaker 2: too many each day? And I must say, Susie, I

642
00:27:05,119 --> 00:27:07,200
Speaker 2: have had days where I've had breakfast and lunch. The

643
00:27:07,240 --> 00:27:10,240
Speaker 2: old me, who potentially in my early twenties had slightly

644
00:27:10,280 --> 00:27:12,040
Speaker 2: disordered eating, would have been like a hard note of

645
00:27:12,040 --> 00:27:14,960
Speaker 2: breakfast bread twice a day. But the new me these days,

646
00:27:14,960 --> 00:27:17,520
Speaker 2: it's much better balance relationship with food. I don't have

647
00:27:17,560 --> 00:27:19,159
Speaker 2: a problem. And obviously the bread I eat is very

648
00:27:19,200 --> 00:27:21,800
Speaker 2: good quality. It's you know, the good quality nine grain

649
00:27:21,800 --> 00:27:23,880
Speaker 2: and low GII stuff. I'm not picking up white slices

650
00:27:23,880 --> 00:27:26,160
Speaker 2: of heavily processed bread. But I don't see a problem

651
00:27:26,200 --> 00:27:28,879
Speaker 2: with a client having bread for breakfast and lunch, as

652
00:27:28,880 --> 00:27:30,440
Speaker 2: long as it's like a different sort of recipe. I

653
00:27:30,480 --> 00:27:33,560
Speaker 2: think that diversity is really important, particularly for our gut microbiome.

654
00:27:33,600 --> 00:27:34,800
Speaker 2: But if I was to have a bit of eggs

655
00:27:34,880 --> 00:27:36,760
Speaker 2: with a slice or two of bread in the morning,

656
00:27:36,800 --> 00:27:38,480
Speaker 2: and then I might have a bit of bread to

657
00:27:38,520 --> 00:27:40,399
Speaker 2: dip into a soup or something at lunchtime. I'm not

658
00:27:40,440 --> 00:27:42,679
Speaker 2: someone who's a big sandwich eater. I do love me

659
00:27:42,720 --> 00:27:44,879
Speaker 2: a subway. If you guys follow my Instagram, you'll know that.

660
00:27:45,160 --> 00:27:47,240
Speaker 2: But I'm not like a huge sandwich person. I just

661
00:27:47,240 --> 00:27:49,680
Speaker 2: don't find them that filling. And generally I only shop

662
00:27:49,680 --> 00:27:51,560
Speaker 2: once a week a big shop, so my bread is

663
00:27:51,640 --> 00:27:53,520
Speaker 2: kind of stale in like two days. So I'm not

664
00:27:53,600 --> 00:27:55,960
Speaker 2: a big sandwich person in our household. But I will

665
00:27:56,000 --> 00:27:58,000
Speaker 2: dip some bread into a soup or have a bit

666
00:27:58,040 --> 00:27:59,800
Speaker 2: of you know, toast with some eggs, or a bit

667
00:27:59,840 --> 00:28:01,359
Speaker 2: of protein bread in the morning with a bit of

668
00:28:01,400 --> 00:28:04,040
Speaker 2: almond butter and a bit of fruit or something. So

669
00:28:04,440 --> 00:28:06,439
Speaker 2: I'm definitely someone who has had bread twice a day,

670
00:28:06,440 --> 00:28:08,560
Speaker 2: and I'm more than happy with that. I probably wouldn't

671
00:28:08,720 --> 00:28:10,879
Speaker 2: like my clients having bread three times a day, not

672
00:28:10,920 --> 00:28:13,919
Speaker 2: from a calorie perspective. From a health perspective, we do

673
00:28:14,040 --> 00:28:17,359
Speaker 2: know that you're just like displacing other really important sources

674
00:28:17,359 --> 00:28:19,359
Speaker 2: of carbohydrates as well. Like I would always like my

675
00:28:19,400 --> 00:28:21,840
Speaker 2: clients to get a bit of diversity with the carbohydrates

676
00:28:21,840 --> 00:28:23,840
Speaker 2: they choose each day. So if they're gonna have bread

677
00:28:23,880 --> 00:28:26,399
Speaker 2: for breakfast and lunch, I would want dinner to be

678
00:28:26,640 --> 00:28:28,760
Speaker 2: a bit of brown rice or some kinoa, maybe a

679
00:28:28,840 --> 00:28:31,920
Speaker 2: jack of potato, maybe a bit of corn and a

680
00:28:31,960 --> 00:28:33,879
Speaker 2: bit of sweet potato or something like that. I just

681
00:28:33,920 --> 00:28:36,119
Speaker 2: wouldn't say. I think twice a day is okay, but

682
00:28:36,160 --> 00:28:38,880
Speaker 2: I think anything more than that you're just displacing other

683
00:28:38,920 --> 00:28:41,960
Speaker 2: really important sources of whole grains and carbohydrates in your diet.

684
00:28:42,040 --> 00:28:43,120
Speaker 2: That's my opinion.

685
00:28:43,120 --> 00:28:45,880
Speaker 1: True, because often if a client will send me photos

686
00:28:45,880 --> 00:28:48,200
Speaker 1: of bread at night, I'll be like, no bread at night,

687
00:28:48,240 --> 00:28:50,800
Speaker 1: and they'll be like wine. I'll say, because there should

688
00:28:50,840 --> 00:28:52,760
Speaker 1: be more vegetables there, and you're putting it in the place.

689
00:28:52,800 --> 00:28:55,280
Speaker 1: It's not that bread's bad, it's just that it's not

690
00:28:55,360 --> 00:28:58,000
Speaker 1: the best choice of food generally at nighttime. When I

691
00:28:58,040 --> 00:29:00,160
Speaker 1: want you to basically have a lot more vegetables, you're

692
00:29:00,200 --> 00:29:01,920
Speaker 1: going to be much fuller on bread. And I think

693
00:29:01,920 --> 00:29:04,479
Speaker 1: it's a bit of a habit, particularly bread like wraps

694
00:29:04,480 --> 00:29:05,920
Speaker 1: and things that slip in with a lot of you

695
00:29:05,920 --> 00:29:10,000
Speaker 1: know dinners like the Mexican those they're so processed, you know,

696
00:29:10,080 --> 00:29:11,920
Speaker 1: Like I think people think raps are healthier, and there

697
00:29:12,000 --> 00:29:14,240
Speaker 1: certainly not. We might talk about that in an upcoming episode.

698
00:29:14,640 --> 00:29:16,760
Speaker 1: But going back to bread, Yeah, it just depends because

699
00:29:16,800 --> 00:29:19,880
Speaker 1: some slices of bread are double the carbohydrate content of others.

700
00:29:20,400 --> 00:29:22,960
Speaker 1: So you might have say two smaller slices of a

701
00:29:23,000 --> 00:29:25,640
Speaker 1: bergen because if you had abbots, that would be the

702
00:29:25,680 --> 00:29:28,120
Speaker 1: equivalent of three or four. So I think it's more

703
00:29:28,120 --> 00:29:30,840
Speaker 1: the size of the slice and your energy demands. You know,

704
00:29:31,320 --> 00:29:34,520
Speaker 1: average clients of mine would have I guess between one

705
00:29:34,720 --> 00:29:39,160
Speaker 1: to two. Most of them maybe three. But you know,

706
00:29:39,200 --> 00:29:40,920
Speaker 1: if you're very active and have a couple of slices

707
00:29:40,960 --> 00:29:43,720
Speaker 1: of toast for breakfast and a sandwich at lunch, as

708
00:29:43,760 --> 00:29:46,160
Speaker 1: well as a good quality, dense grain bread, I think

709
00:29:46,200 --> 00:29:48,360
Speaker 1: the concern is that a lot of us are eating

710
00:29:48,720 --> 00:29:51,160
Speaker 1: larger slices that have got a lot more carbohydrates. So

711
00:29:51,200 --> 00:29:52,480
Speaker 1: what I would encourage you to do is take a

712
00:29:52,520 --> 00:29:54,760
Speaker 1: look at the carbohydrate load of your bread. And it

713
00:29:54,840 --> 00:29:57,840
Speaker 1: is relevant because that impacts glycemic control, which we mentioned

714
00:29:57,920 --> 00:30:00,000
Speaker 1: last week about the importance of blog glucose control.

715
00:30:00,520 --> 00:30:01,720
Speaker 3: And just because of bread.

716
00:30:01,520 --> 00:30:04,440
Speaker 1: Has gray or is low GI, it is still relevant

717
00:30:04,480 --> 00:30:06,400
Speaker 1: the size of the slice because the size of the

718
00:30:06,440 --> 00:30:09,600
Speaker 1: slice will determine how much overall carbohydrate. And even if

719
00:30:09,640 --> 00:30:11,840
Speaker 1: it's a low GI loaf, if it's a large slice,

720
00:30:11,840 --> 00:30:13,320
Speaker 1: and I'm talking about the ones that barely fit in

721
00:30:13,360 --> 00:30:16,600
Speaker 1: the toaster and weren't around thirty years ago, it can

722
00:30:16,600 --> 00:30:19,520
Speaker 1: have almost double the carbohydrate of a small, dense slice.

723
00:30:19,800 --> 00:30:22,680
Speaker 1: So if you love your bread and enjoy a sandwich,

724
00:30:22,760 --> 00:30:25,400
Speaker 1: enjoy toast, no problem, But take a look at the

725
00:30:25,440 --> 00:30:27,640
Speaker 1: size of your slice, and I would urge for most

726
00:30:27,680 --> 00:30:30,840
Speaker 1: people a smaller slice is better because sometimes you'll only

727
00:30:30,920 --> 00:30:33,160
Speaker 1: need one of the larger ones because of the density

728
00:30:33,160 --> 00:30:35,440
Speaker 1: of it. So all bread is not equal. So definitely

729
00:30:35,480 --> 00:30:36,960
Speaker 1: have a look at those and you'll big. You know,

730
00:30:37,000 --> 00:30:38,959
Speaker 1: some of them are thirty eight grams of carb purchwse

731
00:30:38,960 --> 00:30:41,920
Speaker 1: slices versus twenty four for Berger. It's a significant difference,

732
00:30:42,280 --> 00:30:44,360
Speaker 1: and it's significant because it's a food you eat every

733
00:30:44,360 --> 00:30:47,120
Speaker 1: single day. Like we're talking about foods today, like a

734
00:30:47,160 --> 00:30:50,520
Speaker 1: pork belly occasionally or a hash brown. It's occasional, but

735
00:30:50,800 --> 00:30:54,360
Speaker 1: dietary staples, our crackers, our bread, they yogurt. They need

736
00:30:54,360 --> 00:30:56,920
Speaker 1: to be the best quality possible because these are foods

737
00:30:56,920 --> 00:30:59,760
Speaker 1: we eat every day, and that is what impacts glycemic control,

738
00:31:00,040 --> 00:31:03,040
Speaker 1: our health and waste long term. So take a quick

739
00:31:03,040 --> 00:31:04,960
Speaker 1: glance and you might be surprised actually how much carb

740
00:31:05,040 --> 00:31:07,080
Speaker 1: perserve your bread has, and you may be able to

741
00:31:07,080 --> 00:31:09,280
Speaker 1: make a simple swap to something that tastes just as good,

742
00:31:09,480 --> 00:31:11,120
Speaker 1: but it's a little bit lighter and more in line

743
00:31:11,120 --> 00:31:12,080
Speaker 1: with your dietary goals.

744
00:31:12,600 --> 00:31:14,760
Speaker 2: Absolutely, and maybe on next week's episode we can actually

745
00:31:14,800 --> 00:31:16,760
Speaker 2: run through our two or three favorite types of bread

746
00:31:16,760 --> 00:31:18,200
Speaker 2: each and that way we can give our listeners a

747
00:31:18,200 --> 00:31:20,200
Speaker 2: little bit of guidance in the supermarket, because I've certainly

748
00:31:20,200 --> 00:31:21,560
Speaker 2: got about three or four off the top of my

749
00:31:21,600 --> 00:31:23,360
Speaker 2: head that are my absolutely go tos, and I've always

750
00:31:23,400 --> 00:31:25,760
Speaker 2: rippen them into my client meal plans because they're just

751
00:31:25,880 --> 00:31:28,480
Speaker 2: absolutely far better than some other types of bread on

752
00:31:28,520 --> 00:31:29,000
Speaker 2: the market.

753
00:31:29,320 --> 00:31:33,920
Speaker 1: Maybe Leanne is Helge is listening, Helgers coming on board. No,

754
00:31:34,040 --> 00:31:37,200
Speaker 1: we'll be completely unbiased and share our favorite breads yesterday

755
00:31:37,200 --> 00:31:39,720
Speaker 1: and we can do that all right. Well, that brings

756
00:31:39,800 --> 00:31:42,560
Speaker 1: us to the end of the Nutrition Couch for another week.

757
00:31:42,720 --> 00:31:44,920
Speaker 1: Please keep telling your friends about us and if you have,

758
00:31:45,120 --> 00:31:48,280
Speaker 1: by chance purchased our design by Dietitians protein powder, we

759
00:31:48,320 --> 00:31:49,880
Speaker 1: would be so grateful if you could leave us a

760
00:31:49,920 --> 00:31:52,560
Speaker 1: reviews need to go to your account section because that

761
00:31:52,560 --> 00:31:54,520
Speaker 1: helps us get the word out there about products that

762
00:31:54,560 --> 00:31:58,360
Speaker 1: we're formulating to make healthy nutrition easier for busy people.

763
00:31:58,760 --> 00:32:00,760
Speaker 1: And we will see you same time next Wednesday for

764
00:32:00,800 --> 00:32:02,960
Speaker 1: a weekly drop. Have a great week, totch you guys

765
00:32:03,040 --> 00:32:03,440
Speaker 1: next week.

766
00:32:18,000 --> 00:32:18,040
Speaker 2: M