You’ve been told to cut cake, ban wine, and throw out the chips… But what if your favourite soul food is the secret to actually sticking to your weight loss goals?
In this episode of The Nutrition Couch, Leanne and Susie unpack:
🎂 Why eating cake (yes, really) may improve weight loss outcomes
New research shows that planned indulgences help reduce cravings, increase satisfaction, and prevent rebound bingeing. Learn how to choose your “soul foods” — and why not all treats are worth the calories.
🧪 The cookware in your kitchen could be disrupting your hormones
From non-stick pans to plastic utensils, we break down the evidence on endocrine-disrupting chemicals (EDCs), including PFAS, BPA, black plastics and silicone bakeware — and what to use instead for safer everyday cooking.
🛒 Supermarket find: Aldi’s Immune Vitality wellness shots
They’re viral on TikTok and popping up in trolleys everywhere — but are they worth the $6.99 price tag? We analyse the ingredients, sugar content and when they might actually be useful.
🫒 Cooking oils decoded: what to use when olive oil’s too expensive
We get real about extra virgin olive oil, budget-friendly oil swaps, and why canola might not be the villain the internet says it is.
Whether you’re rethinking your cookware or finally want to ditch food guilt for good, this episode gives you practical, evidence-based guidance with zero fearmongering.
👩🍳 Plus, hear how Leanne swapped out her entire kitchen setup — and which oil Susie still swears by when budgets are tight.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
What cooking utensils do you most commonly use for cooking
at home? A frypan, Maybe use an air fryer, Maybe
the microwave is your quick and easy go to. On
today's episode of The Nutrition Couch, we thought it was
time he would take a closer look at some of
the cooking equipment we use on a daily basis and
how some common utensils may not be doing.
Speaker 2 (00:19):
Our health any favors. Hi. I'm Susie Barrel and I'm
Lean Wood, and.
Speaker 1 (00:23):
Together we bring you The Nutrition Couch, the weekly podcast
that keeps you up to date on everything you need
to know in the world of nutrition as well as
all things cooking. We have some new data on the
rock cake can play in weight loss program. We have
an immune booster at AUDI that is pretty good. And
our listener question is all about cooking oils when budgets
are tight. So Leanne, I love cake. I think your
(00:45):
rule on cake is when it's your birthday a little
bit stricter. But I started wagging this week when I
saw a lovely headline come through that talked about the
benefits of eating cake on a weight loss diet, and
I thought, oh, who doesn't love us story like that.
So I took a little closer look. And this was
some new research that was basically looking at the role
dietary restriction and cravings had in long term weight loss success.
(01:12):
And it was a study conducted by the University of Illinois,
and it was published in Physiology and Behavior, which is
a very reputable scientific journal, and it was taking a
look at the role of factoring in regular treat type
foods play in outcomes of weight loss programs long term.
And I'll preface this by saying that both you and
I routinely factor in what you would describe as soul
(01:34):
foods or I would describe as kind of indulgences into
my regular meal plans.
Speaker 2 (01:40):
So and I'll speak to it.
Speaker 1 (01:41):
And this is the beautiful thing about seeing a dietitian
one on one is that you are able to craft
a dietary regime that works for you long term. And
if I craft well, I know that my clients can
have sort of a more indulgent food once a day,
whether it's a glass of wine or a roll of
chocolate or a dessert. On the other hand, some clients
(02:02):
might prefer to kind of wait and have one or
two or even still one or two more indulgent meals
each week that still balances out their calories so they
can still successfully lose weight.
Speaker 2 (02:12):
And I have to say it's.
Speaker 1 (02:12):
One of the greatest shocks my clients have that they're
allowed to include those foods. But I actually argue it
is important because if you don't, what happens is we
know you cognitively are restricting what you naturally want to do.
And whilst you may be I have to do this in
a short term, inevitably, in my experience, it leads to
becoming more obsessed with those foods you feel are restricted
and over eating as a side effect.
Speaker 2 (02:34):
At some point when that will power resolves.
Speaker 1 (02:37):
So I like to create the plan that includes those
foods in reasonable amounts so people do not feel restricted.
So this really lends itself to that theory and some
scientific data on that. So I'll run you through the
study and then we can get your thoughts because I
know you to actively factor in soul foods to your
client's diets. And actually this morning, our clients sent me
their food die and I said, I want you to
(02:57):
have a meal off this weekend because she's so very,
very strict, and I know that's great, but I want
her to be able to sustain what we build together
long term, and that's not being perfect and never eating
out ultimately. So the study was done on OBEs patients
age between eighteen to seventy five who had a comobility
like high blood pressure or diabetes, who could all want
and benefit from losing some weight, and we know that
(03:19):
in context, it was about trying to minimize cravings and
manage cravings as part of a weight loss program. So
it conducted over the course of a year, and they
were involved in nutrition education sessions as well, so it
was sort of an intense program and the research were
regularly assessing the frequency and intensity of participants cravings. Now,
(03:40):
what I will also say is if you are significantly overweight,
so I'm not talking about five kilos, but if you
are twenty thirty kilos overweight and have a waste measurement
that is significant so over ninety one hundred centimeters, and
have higher sugar levels, we know that that will naturally
drive cravings because your natural blood glucose regularation system is
probably not working as effectively as it should, and as such,
(04:04):
when you eat sweet food, it's highly likely you will
crave more of it, and that's why some people will
say I'm just addicted to sweet food.
Speaker 2 (04:10):
It's probably not an addiction.
Speaker 1 (04:11):
It's more a hormonal programming over time, which is why
latest medications like the gop one ranges of Manjaro oz
and Peak are targeted at that hormonal regulation that can
hence help reduce food noise in some individuals who are
more prone to that hormonal driver of sweet food. So
it can be behavioral, but often it's also a hormonal underpinning.
(04:32):
So thirty people began the program and there were twenty
four who remained at the end of the study, and
on average, they lost seven point nine percent of their
starting weight, which clinically is not insignificant. You know, LeAnn
and I as dieticians would like greater weight loss than
that in that time period because it was twelve months,
but seven point nine you know, at five percent of
weight loss you will get clinically significant outcomes, so it's
(04:52):
still positive. So they found that those who lost more
than five percent at the end of the study experience
can persistent reductions in the frequency and intensity of their cravings,
so it was an important part of it.
Speaker 2 (05:06):
When they actually.
Speaker 1 (05:07):
Increased or added those more soul foods into the diet,
they basically lost more weight, kept it off for longer,
and experienced less cravings overall. So to me, it was
just some data to confirm my belief around this is
that you have to create diets that.
Speaker 2 (05:23):
Include foods people love.
Speaker 1 (05:25):
But what I will say before I hand over to
Julian is when it comes to eating indulgent foods, treat foods,
soul foods, You've really got to define what that is
for you. Because sometimes we're eating on AUTOQ and we think, oh,
we're allowed to have it, so we're allowed to have
pizza once a week, or we're allowed to have wine
once a week, or we're allowed to have a dessert
each night. And what I would urge listeners to do
(05:48):
if you're trying to incorporate a more balanced approach to
meals long term, is to really consider what you enjoy
eating most, because a lot of that treat style eating
is on AUTOQ. And I had an example recently where
a kind of mine ate ice cream at the movies,
and I said to her, I'm not bothered by the
fact you had an ice cream at the movies, but
what I'm asking you is did you love it? Was
(06:08):
it the thing that you enjoy most? Because often when
we're in that psychological programming of food behavior, we eat
it because it's there as opposed to really thinking do
I love it? So for me personally, I can give
and take ice cream, I can give and take chips,
I can give and take wine. Really like if I'm
sitting down having it with my friends, but I wouldn't
just pour a glass for enjoyment. But if I was
(06:30):
in the movies, I love to have a cup of
tea and something sweet like a Scottie some chocolate, then
that's what I love to do.
Speaker 2 (06:37):
So you've just got to be.
Speaker 1 (06:37):
Very clear that when you are having more indulgent, high
calorie foods, that you're not basically wasting calories, that you
are absolutely enjoying it and want to use those three
four hundred five hundred calories in that way rather than
having that because in my experience, you'll end up eating
until you reach a satisfaction level.
Speaker 2 (06:55):
So it's not about a cheap meal.
Speaker 1 (06:56):
It's about really deciding what you really feel like so
you really enjoy it and get that pleasure from eating
more indulgent foods. So Yeah, what do you think, man,
I know that you've got some positions on soul foods
as well.
Speaker 3 (07:07):
Yeah, that was exactly what I was going to say.
Speaker 4 (07:09):
And for any new listeners to the podcast, I will
say that Susie was just joking about cake. Of course
I let my clients eat cake, but she asked me
a question once about cake, and I jokingly responded, you
should eat it on your birthday. But for me, like
cake isn't really my thing. So that was kind of,
you know, like, if it was a real special occasion,
it was a really specific type of cake. If not,
I'm not a cake person. I don't really bake them.
I don't really eat them. But that's me. And unlike Susie,
(07:31):
if I went to the movies, I would prefer popcorn.
Speaker 3 (07:33):
I could easily give up chocolate.
Speaker 4 (07:35):
I could easily give up you know, the ice cream there,
but I would Actually I'm a salty person. I like
cheese and crackers. I like a glass of French rose,
I like potato chips, I like you know, popcorn. Occasionally
I'll have some chocolate.
Speaker 3 (07:46):
But I'm not.
Speaker 4 (07:46):
Really a cake or a slice or a muffin type
of person.
Speaker 3 (07:49):
That's just me.
Speaker 4 (07:50):
So, like Susie said, it is so important to distinguish
what your own soul food is because I certainly have
clients that will have cake a few times a week
because that is the thing that they love me. And
then I have other clients that will have you know,
popcorn or chips or something along that salty, savory roots
because that's what they love.
Speaker 3 (08:07):
So it is really important.
Speaker 4 (08:09):
We're all different, we all have things that we love,
and I often say to my clients, your soul foods
are things you absolutely love like, love, love, love, and
there are a lot of other things that we like,
like I like cake, I like biscuits, I like pastries,
but I don't love, love love them like I do
some other things like my red rock Delli chips or
my glass of French rose. So it's so important, particularly
(08:31):
if your goal is weight loss. Unfortunately, you can't have everything,
so it is really important to distinguish between the things
that you you know like and the things that you
absolutely love, and they're the things you should regularly be
adding in because like Susie, I often do that with
my coach, or I always do that with my coaching clients,
or I utilize a concept that I term soul foods,
or we intentionally add in their absolute favorite foods to
(08:54):
actually support their weight loss journey. And like Susie, I've
often said to clients like, I know you haven't had
Selt foods.
Speaker 3 (09:00):
You started and it's now a.
Speaker 4 (09:01):
Week two, because they're so used to being that very
black or white on the diet, off the diet, perfect,
and the minute they have a small slip up or
they eat something in their words, quote unquote naughty, they
feel like they've sort of fallen off the wagon and
it leads to a full bitch. So I would rather
program in a row of chocolate, a glass or two
of wine on the weekend, a lovely meal out, a
(09:21):
small amount of dessert every single night or every afternoon
if that's what they want within their calorie load to
still achieve that fat loss journey. Because from a psychology perspective,
it is so so powerful to get rid of that
fall or nothing pattern when it comes to nutrition, and
that's what so many of our clients struggle with women
And I'm definitely that type a perfectionist as well. Most
(09:41):
of us are either on the diet or we're off
the diet. So programming in regular soul foods, treat foods,
indulge in foods. Is so important to just break that
pattern of all or nothing thinking when it comes to nutrition,
because for a lot of us, if we've got ten
plus kilos to lose, it could take us six plus months.
Like I've got some clients who have been actively working
on their fat loss journey for two years because the
(10:03):
goal has been, you know, thirty forty kilos, and that's okay,
But there's no way you're going to lose thirty forty
kilos in two years without ever having some of your
favorite foods.
Speaker 3 (10:11):
Like nobody Susie and I included is that strong.
Speaker 4 (10:14):
It just doesn't work like that. So regularly including these
things into your diet. We know we've got research to
support it. Between Zusie and I, we've been seeing clients
for decades. We've seen thousands of clients, and we know
that this works. We know that it's one of the
most important things is to actually allow yourself to eat
some of your favorite foods. So it is really about
that inclusion over exclusion. It's about what can I add
(10:36):
into my diet versus just taking everything away. Because when
you're consistent with good quality meals and consistent with adding
in small portions of foods that you love, those cravings
will be a lot more reduced and will actually allow
you to be more consistent over time. Because you're actually
enjoying the process, you start seeing it as less and
less of a diet, as something that more becomes that
(10:58):
lifestyle approach that you can actually do forever. And that
is the most powerful part of the journey, is when
you can actually see yourself doing something long term, because
not only is losing weight part of the journey, actually
maintaining it, I would argue, is even harder than losing
it to begin with, a lot of people are pretty
good at weight loss. Weight loss is fairly easy for
most people. It's actually maintaining it that is the most
(11:21):
difficult part. Most people can lose a couple of kilos
quite easily. It's maintaining it long term that becomes the
most difficult part.
Speaker 2 (11:28):
I don't know if i'd say it's easy.
Speaker 1 (11:29):
I think in modern life it's hard because there's so
much food stimulus around now.
Speaker 4 (11:33):
But most people can drop a couple of kilos. They
just cut everything out, do you know what I mean?
Speaker 1 (11:37):
Like, not long term, No, but I mean in life
to have that space to do that, you do have
to be quite strict, like it's not that easy.
Speaker 2 (11:44):
Otherwise we'd all be Tequilo's lighter.
Speaker 1 (11:46):
I think that it is tricky in an environment where
there's a lot of food around. But what I will
say is anyone listening who's thinking to themselves, look, I
cannot have a treat in the house, I will eat
the whole packet. It's not about proactively adding it back in.
It's about allowing life, if it crosses your path, to
be able to make the decision. So it's not about
go and proactively going. In the case of my client,
(12:07):
I was saying it because I feel like she's fearful
of going and having a meal out off. But it's
more like if it's a birthday party and someone offers
you an amazing cake, or you're going to a beautiful
restaurant and you think, actually, I really feel like pasta.
We're not saying go and eat crap food for the
sake of it. We're saying that if there's things that
you feel like at times or socially, and it's in
the context of regular healthy eating, which would be if
(12:30):
you know, once a week, you want to have takeaway
with the family, or you're at a restaurant and you
feel like dessert. So it's not a matter of proactively
going and buying tim Tams and trying not to eat.
Speaker 2 (12:39):
The whole packet.
Speaker 1 (12:40):
It's more where it naturally fits into life. So I'd
say just start small and wait until the time that
you actually really feel like something or something appealing is
offered in context rather than because I know that some
people find that very confronting the thought, So just give
yourself some space and time to move through it, rather
than going out and expecting yourself to be self.
Speaker 2 (12:58):
Controlled when you've had a long history of restrictive eating.
Speaker 1 (13:01):
So it is a process, and we don't want to
sort of gloss over that is something it can be
a bit more tricky for some people. But maybe land
we talk about that in terms of food programming, another
time in terms of cognitive control of eating, because I
think there's a lot more we can talk about in that.
Speaker 4 (13:16):
Yeah, yeah, I agree, And don't discount the effort of
or the support that you can get from a professional
such as a dietitian, such as what Susie and I do.
Unlike just going and seeing a regular dietitian and clinic
where you might then go back four weeks later or
six weeks later and have a chat about, you know,
a couple of tips that they gave you. Regular coaching
from a dietitian can be game changing. Particularly like Susie
(13:37):
and I will, we actually offer that daily support so
you can get regular feedback on what you're doing, what
the portion size was, like, how you manage that lovely
meal out, if you could have done something different when
you got the takeaway, if you went to eat a
roll of chocolate and you end up eating half the block,
what you do then, So that regular coaching does provide
that immediate feedback, also that longer term feedback to change,
(13:59):
but also just keep you on track an accountable long
term as well. And I must say, Susie, this is
my favorite time to work with clients. I love this
winter period to work with clients because everybody hits sort
of spring and they go, oh my gosh, my jeens
are tight, nothing fits. I need to lose that five
to ten kilos I put on this year and everyone's
thinking about it. Come you know January or spring, where
as the weather warms up. But I love working with
(14:19):
clients through winter, and I think it's a great time
to really actively hone in on if you have those
goals of fat loss. It's a great time to link
in with a dietitian because there's not as much socializing
in winter, unlike in spring and summer, where you seem
to have something on every weekend, if not multiple times
a weekend. Winter tends to be a little bit more
quiet from a social aspect, so it is a little
(14:40):
bit easier from that perspective to achieve some of your
fat loss goals, and then come spring or summer where
the weather warms up, you've got a great healthy foundation
to continue to work through and build on as the
weather warms up, rather than trying to start a fat
loss program in spring, which I always think is a
lot harder. So if you've been thinking about it like
it's now, like it's June, how crazy is that? Reach
(15:02):
out to a dietitian somebody, particularly if your goals are
within women's health, hormones, weight loss. Make sure that dietitian
does specialize in that area, and really link in and
just see what they can offer you. Because I do
think that dune is a wonderful time during winter if
you are in Australia to actually begin to focus on
some of your health goals, because we're halfway through the
year and before we know, we're going to blink and
(15:22):
it's going to be November. So that's just the last
thing I wanted to say on that segment, and I
guess it leads us into a news segment, which is
something I don't think we've really covered much on the
podcast before, Susie, and we've seen more and more research
come across our desks on it, and it's really that
those endocrime disruptors, and we wanted to link it with
the type of cooking I guess utensils and pots and
(15:44):
pans that you're using. But I think I'll start us
back to basics because I'm sure that there are some
listeners out there who haven't really even heard about this,
or perhaps thought it was a little bit we will
wasn't sort of sure about the science behind it, but
it's becoming a real, i'll say issue, and there's a
lot more substantial research coming out about endocrime disruptors, so
what they are, and a lot of people or you'll
(16:06):
see it termed EDC, So endocrime disrupting chemicals, there are
essentially substances that interfere with the normal functioning of our
endocrine system, which is essentially our bodies like hormonal system.
And we know that hormones are important, Susie and I
we talk about it a lot. We go through hormonal
control within our own coaching businesses for our clients because
(16:27):
we know that hormones control nearly every function in our body.
They control growth, they control metabolism, hormones control reproduction, our mood,
hormones linking with our thyroid function, our fertility like so
much like, particularly if you're a woman in your sort
of late thirties forties, then we start thinking about perimenopause,
then we start thinking about menopause.
Speaker 3 (16:46):
So hormones for.
Speaker 4 (16:47):
Women are at the forefront of most of the things
we can do, and endocrime disrupting chemicals can actually mimic
block or interfere with different types of hormones, even at
very low and this could actually potentially lead to long
term health effects, I guess. So that's why it's a
really important discussion that we wanted to bring up on
(17:08):
a podcast today. Now, some of these endocrime disrupting chemicals
are probably things that you've heard of before, but you've
never really linked it to an endocrime disruptor. So a
lot of people are very aware that we shouldn't be
using just normal plastic bodels and containers. We want to
use BPA free So some of the best studied endocrime
(17:29):
disruptors are things.
Speaker 3 (17:30):
Like BPA free plastics.
Speaker 4 (17:32):
Thighlates are another one, pfase or also termed forever chemicals.
You've probably heard a lot of talk online on social
media about forever chemicals. Other types of endocrime disruptors are
things like flame retardants, so they're often found in different
types of electronics and black plastic utensils, and also certain
types of pesticides which may actually enter the food chain
(17:54):
at various stages. So when people, not just women, are
I guess exposed these endocrime disrupting chemicals long term, even
if it's just for really small periods of time, it
could potentially lead to things like fertility problems in both
men and women, early puberty, thyroid dysfunction, metabolic issues like obesity,
(18:15):
thyroid issues, insulin resistance, and maybe even potential hormone sensitive
cancers such as breast cancer and prostate cancer. And also
there's been some very small research around developmental effects and
babies and children. So the health effects are large and
you know, quite scary, and our goal with this podcast
is never to scare anybody or to put people in
(18:35):
that really black or white type of thinking. We just
want you to be aware of this and we want
you to do the best that you can to minimize
these types of endocrime disrupting chemicals in your household if
you have that ability. So I think it's really important
to know that this isn't we woo, this is actually science.
You know, it's backed by World Health Organization, in'spaked by
(18:56):
a lot of major universities, a lot of different types
of regulation agents worldwide, and there's a lot of medical
research and scientific research coming out worldwide about this. But
the really key nuance is the risk depends on your exposure.
If you go to a restaurant and they use a
certain type of cooking pan with some plastic utensils, it's
not going to automatically cause you issues. It is based
(19:17):
on that general exposure long term. So a lot of
these studies were linking the different types of endocrine disruptors
back to different types of chemicals found regularly in kitchenware
in different types of like your meal prep containers, your
chopping boards, what you use in terms of your pots
and your pans. So in terms of the endocrime disrupting chemicals,
(19:40):
they were found in a lot of kitchenware. There's a
really comprehensive study that identified over three thousand, six hundred
chemical substances from food packaging and kitchen utensils that were
present in human biological samples. Three thousand and six hundred
separate chemical substances. That's a lot, and approximately eighty of
these were classified as substances of very high concern and
(20:02):
actually known to be endocrime disruptors. So that was in
a lot of kitchen utensils. Another one was regarding silicon
kitchenware concerns. So there was research published in the Journal
of Science in terms of the total environmental load found
that eighty four percent of silicone rubber kitchen wear, those
eighty four percent of those items tested exhibited endocrin activity
(20:24):
as well. And there would also the article raised concerns
about the safety in some type of food preparation when
you're using silicone based rubber kitchenware items. Another one was
the black plastic utensils and flame retardant. So, as I mentioned,
a flame retardant is considered one of those endocrime disruptors
as well. So the research around that there were a
couple of studies that found that there were high levels
(20:45):
of flame retardants found in things like black plastic kitchen utensils.
So if you're cooking in your pans and you've got
some of those black plastic spoons or you know, cooking
scoops or even I think before I replaced a lot
of my stuff with stainless steel. My masher that I
use to when I boiled my potatoes i'd mashed them down.
That was a black plastic like masher that I just
bought off I don't know, Amazon, off ow did Ika
(21:07):
or something. It's actually gone through and I've replaced a
lot of my kitchen cooking routensils with either wood or
with stalless steel as well. So that black the flame
retardant was shown in the research to be found in
a lot of the black plastic kitchen utensils. And the
last one, which is a big one, which for many
many years up until recently.
Speaker 3 (21:26):
You know, I wasn't really aware.
Speaker 4 (21:28):
I personally was using a lot of non stick you know,
cooking pans. So it's the nonstick cookware and what they
call the forever chemicals. It's termed pfas and it's known
by a lot of people as forever chemicals. So this
non stick type of cookware basically has been shown to
have a lot of these forever chemicals, which they're termed
that way because they persist in the environment and they
(21:49):
persist in the human body, basically what they say forever.
So a lot of these forever chemicals have been linked
to various health issues, including different types of hormone disruptions
as well. So it's not to say that we want.
Speaker 3 (22:00):
To scare you. We want to make you aware.
Speaker 4 (22:03):
So where you have the possibility, if you can consider
changing your cookware, your pots, in your pants, particularly those
nonstick ones. Change it over to stainless steel, change it
over to cast iron or glass. If you're looking at
different types of meal prep containers. I used to use
a lot of plastic. I've slowly, in the last couple
of months, been changed, or in the last couple of years,
been changing over to glass type meal prep containers instead
(22:24):
of plastic, and always try to avoid reheating plastic as well,
so don't put plastic containers in the microwave. Also try
to avoid damage nonstick services. So if you've got these
nonstick pans, really the issue is when they get scratched
or damage, because that increases your risk of this forever
chemical exposure. So the minute that pan loses its nonstick coating,
the minute it gets scratched or damage at any way,
(22:47):
you need to be in it and you need to
get a new one because that's what increases your risk
or exposure to these forever chemicals long term. And like
I mentioned the black plastic cooking utensils, try your best
to just replace them with wooden ones or stainless steel ones,
or even if you want to those certified food grades
silicone ones. But really try to bin all of those
black plastic cooking utensils. And for a lot of our listeners,
(23:08):
yes there are some budget concerns, but it's a pretty
cheap thing to do. Like I understand, throwing out a
whole pan is a lot more expensive than just binning
one of your black plastic you know, spoons in replacing
that with a wooden spoon. It's a pretty budget friendly
thing that you can do over time. You don't have
to win everything all at once, but these little changes,
I guess make a big big deal. And also think
about things like your plastic cooking boards and as I mentioned,
(23:30):
your meal prep containers. If you can replace your boards
with wooden cooking boards and glass containers, again, that's going
to go a long way to reducing these substances like
forever chemicals long term. So it is a process. I've
certainly been doing it in my kitchen for the last
year or so. I've stopped all my pans over to
cast stainless steel or cast iron. I've tried to swap
most of my chopping boards over to wood, and I've
(23:51):
tried to use most of by cooking utensils as woods
or stainless steel now as well.
Speaker 3 (23:56):
So take it as a process.
Speaker 4 (23:57):
Go through your kitchen one by one and if you
can really try your best to start slowly replacing some
of these things or as like you know, they get
a bit older and you feel like you need to
buy some new ones. Just be aware that sometimes the
wood and the stainless steel ones are going to be
better than these black type of plastic ones long term.
Speaker 1 (24:15):
I agree, and I've had to start doing the same
because I found that I had a lot of pretty
baking utensils that i'd had when I was younger, like
things like a pink bowls and pink sort of spatualists,
and when I was thinking about it, they're all plastic
as well. So I just set my husband this week
to go and replace everything with wooden ones. And yeah,
it's probably on my mind a lot more as well.
With the pants you do need to replace quite often,
(24:37):
and I think it just reiterates when you're.
Speaker 2 (24:39):
Heating in plastic.
Speaker 1 (24:40):
So any of the quick cook Rice's pasta type products
you really ideally that it'll cuts for rice, need to
take them out and if you can, I try and
heat in the glass.
Speaker 2 (24:49):
Now.
Speaker 1 (24:50):
I do have some La crusee or that style of
quere and particularly when it comes on a deal or
you see it heavily reduced, which you do with kitchen
products over time, having it as a goal to reduce,
and I think they and the other thing, of course
is the plastic water bottles which we have often you
know the intention of not having them, but will be
out and pick something up. So they are one of
the most common reasons that plastics leach into the water
(25:13):
and our bodies. So the less of those you can have,
the better. So I think it's an ongoing discussion, but
always a good reminder because these are the things we
can control when it comes to our health and well
being in general.
Speaker 4 (25:22):
And I will say with the plastic water bottles, the
worst sort of thing you can do there is leave
it in a hot car, because you do get an
increased amount of these forever chemicals. If you are leaving
those plastic bottles in a car, they're heating up. You'll
notice that the plastic like it goes wrinkly, it shrinks.
That's the worst thing. If you've noticed that you've accidentally
left you've been out somewhere, even at the airport or
the park, and you've had to grab a plastic water bottle.
Speaker 3 (25:43):
Like we're all human about it happens to all of us.
Speaker 4 (25:46):
Have a sip of it, get your water in, and
then bid it immediately and go home and grab your
reusable drink bottle. Because the worst thing you can do
is leave these plastic water bottles in a hot environment.
It actually changes the makeup of the plastic and is
not great for our health long term.
Speaker 3 (25:59):
But it is all of that process.
Speaker 4 (26:00):
And I will certainly say I still use some plastic
and silicon based stuff for my kids because I'm not
going to give I've got a three year old and
a two year old. I'm not giving my small kids
glass bowls or glass containers or glass smoothie jars, because
i know exactly what's going to happen. They get to
throw it all drop, but accidentally it's got to break.
So it is a process. It's not about perfection. We're
not saying you can't have any plastic in your house
(26:21):
at all. It is really about just making those considerate
choices where you can, and just making a conscious effort
to slowly start phasing some of these things out of
your household and investing in some of these good stainless
steel type, reusable type drink bottles, which are great because
they insulate and they keep the water colder anyway, like
my kids, I've got the stainless steel drink bottles. I've
got a stainless storel inside, and it does have more
(26:43):
of a plastic type lid, but overall, I think it's
still about sixty seventy percent better than those little plastic
sort of sippy cups they had when they were a
lot younger.
Speaker 3 (26:51):
So I think it's that process. Keep working on it.
Speaker 4 (26:54):
It's something that for all of us, we'll just have
to keep maintaining the household long term and where we
can swapp into better alternatives slowly over time.
Speaker 1 (27:02):
And I think we should say that. Unfortunately, things like
baking paper and even nonstick pans, there is a degree
of microplastics in those, you know, and so while the
celant might be okay initially, it breaks quickly, relatively quickly.
You know you're not going to have it five years,
and I think that they're still not the gold standard. Definitely,
glass and ceramic, when you can is much better because
I think sometimes wed say the baking paper in and
(27:23):
we put it there, and that ultimately is coated and
is still is likely to be giving some of the
love microplastics.
Speaker 3 (27:29):
All right.
Speaker 4 (27:30):
Next, Sestion is our soup market find of the week.
So I was cruising through Audi, which I don't do
that regularly. It's just that little bit further for me.
It's sort of a pain to get to my local one.
But I did come across these little immunity shots and
I thought, well, this is interesting. I've got two small kids,
they got a daycare. Like stuff is just rampant in
my household. It's so gross, Like this winter period is
not fun. And so I was like, if I can,
(27:52):
I don't even know if it works, I'm going to
give it a whirl. And I saw these immunity shots
and I was like, sign me up. So they're in Aldi.
They were the Juice but Wellness brand and they're called
Immune Vitality super Shots. So there's three shots in them.
There's sixty mills each. They're not cheap. They're six ninety
nine for a little pack of three, so you know,
budget wise, they're a bit of a stretch, but it
(28:14):
is It isn't something that you'd be taking every day.
I would say it's sort of if you wake up
with a bit of a sauce throat, you feel something
coming on, You've got a bigger ventor that you need
to get to in a couple of days, and you're
worried you might come down with something because you've got
you know, small daycare type kids, or you're going to
a big, you know thing with lots of people around it.
I always kind of think, look, it's probably not going
to do you any harm. Is there a ton of
(28:34):
research behind it? No, But I did like that this
was it was quite a potent little little shot.
Speaker 3 (28:39):
Put it that way.
Speaker 4 (28:40):
So six ninety nine immunity shots from Algae A three pack.
In terms of the ingredients, it was sixty six percent
orange juice, nineteen percent orange peel extract, lemon juice, seven percent,
ginger juice at seven percent, tumeric powder point four percent,
gin sing extract at point two percent, and a little
bit of added vitamin C in so good ingredient list.
Speaker 3 (29:01):
And if we're thinking.
Speaker 4 (29:02):
About things that we know, are you know high and
vitamin C high and antioxidants, it's got it all in
there as well. So calorie wise, eighty kilodules about twenty calories,
so very low compared to a lot of these community
type juices can be uputs of you know, thirty forty
grams of sugar. So I liked that it was more
a tiny little potent shot. You just kind of, you know,
shot back and got down and it was only about
(29:24):
twenty calories. So for anyone with blood sugar regulation issues
who's trying to reduce the amount of sugar in their diet.
This is probably a far better option than buying the
immune type juices that are on the market as well,
and I actually think it's a little bit more budget
friendly than buying some of the supplements that the chemist
as well, actually, because some of these supplements can easily
be twenty to thirty dollars plus. So energy wise, is
(29:46):
about twenty calories per shot. Protein lessener gram, fat lessener gram,
carbohydrates three point nine grams, with only three point six
of that being sugar, dietary fiber lessener gram, sodium nothing
five milligrams, and vitamin Z thirty six milligrams, which is
ninety percent of the RDI, which is great. And it's
made in Australia from at least ninety two percent Australian ingredients,
(30:07):
which I think is great as well. So they're sourcing
the majority of ingredients from Australia, which is wonderful.
Speaker 3 (30:12):
So I like them. I just thought they were a
little bit of fun, you know.
Speaker 4 (30:15):
I do appreciate they are that little bit more expensive,
but I think it's not something that I'd be recommending
for my clients all the time. But I do think
if you know, they woke up and they had a
bit of a sauce throator, they felt like they were
coming down with something. They weren't a fan of taking
supplements or tablets, or they had a big event. To say,
it was like Thursday and they had a big event
Saturday night, and they were worried they were going to
kind of get sick because they had snaunty kids in
(30:37):
the house. I would absolutely be say give it a go.
It's not going to hurt you. Put it that way.
Speaker 1 (30:42):
I know when you sent them to me, I was like, oh,
what are you sending me out? You must be on
a tangent. And then I was like, oh, no, you're right,
they're actually quite good.
Speaker 2 (30:48):
So yeah, I'm with you.
Speaker 1 (30:49):
I think the amount of money people spent on ecanationa zinc,
all these things in a tablet when you're going to
be always much better to get things like your vitamin
C from fresh type foods. And this is a much
better option than having an entire juice because if I had,
if myself was coming down with a cold or my
kids where I probably would start to apply them with
some juice. Because there is evidence to show that bumping up.
(31:11):
The vitamin C can shorten the duration of a cold.
Not overly strong, but a little bit, so it's certainly
worth a try, so before you rush out and by
all these supplements at a chemist, I would absolutely give
juices a try. But of course they are hided in sugar,
so I think this is a great way to get
a concentrated amount. So yeah, I quite like them, So
I thought it was quite a good find at this
time of year. All right, Land, Well, to wrap us
(31:31):
up today, a question around cooking oils, because the question
relates to using extraversion olive oil, particularly at times when
budgets are tight, because without a doubt, as dietitians, it's
interesting because all the dieticians online, they're all of the
same opinion that extraversion olive oil, particularly astraya, is the
best type of oil for cooking. We're not paid to
say that. It's based on research in terms of the
(31:53):
higher in antioxidants, a better fat ratio helps to reduce information.
But it isn't inexpensive at this point. And I always
noticed that when the brands have the forty percent of
sailing bliesn't coals, they literally sell out because people are.
Speaker 2 (32:04):
Really stocking up.
Speaker 1 (32:05):
So you know, it can be a real temptation to
buy a vegetable oil or a spray which sort of
is not as good nutritionally but significantly cheaper. So we
completely understand that budgets off front of mind. And in
the case of extra virgin olive oil, you're not always
better to buy bulk because really you need to kind
of use it within three months because the antioxept content
is preserved. It's like a live, living food. You've got
(32:28):
to use it quickly. Otherwise it's no point for sort
of stocking it up. You've got to sort of renew
it quite regularly. So what I would say is that,
you know, apart from buying it when it's on sale
and keeping a couple of bottles in the dark in
the cupboard, the next best option for me would be
to save the extra virgin olive oil for the what
I'd described as top quality stuff, so when it comes
(32:50):
to really wanting the flavor of the oil, So for example,
I would be using it as a salad dressing because
you're going to really get the benefit of that there.
And then if I had to to sort of use
it sparingly and sort of couldn't fry in it. As such,
I probably would revert more to cooking things and say
an air fryer or steaming and things, so you're not
using as much oil in general. And then the next
(33:12):
best type of oil what would I say? This is
going to be controversial. If you have to sort of
really cut budgets and you really can't afford extra virgin
olive oil, I wouldn't go to a cheaper imported one
because they're generally blends and they're not as good quality.
I would probably go sunflower or canola, and using that
in moderation would be the next best option. If I
(33:33):
had to be sort of honest now you know, I
think that that would be my next choice, having not
thought it through in great depth, I would say use
the extraversion oli oil sparingly, but before I would use
a spray oil or an imported olive oil, I would
probably go through a sunflower or canola and again use
it in controlled amount.
Speaker 2 (33:52):
What do you think, LeAnn?
Speaker 3 (33:53):
I agree with you.
Speaker 4 (33:54):
And since slipping the majority of my nonstick pans over,
we do cast iron now, and you have to. Anyone
who's got a cast iron pan knows you need to
season it well. And as David said to me, don't
you dare put that in the dishwasher.
Speaker 3 (34:05):
You can't. You've got to clean them properly. But you
see them very strict kitchen. He takes it very seriously.
Speaker 4 (34:12):
I cannot put the cast iron pans in the dishwasho
I'll get in a lot of trouble. But what we
do is we season ours with canola oil. So, like
you said, because it's not a nonstick pan, but if
you have a very well seasoned cast iron pan, it's
basically nonstick.
Speaker 3 (34:25):
So we cook salmon, chicken, veggies. I did dumplings the
other day.
Speaker 4 (34:29):
They stuck a little bit, but I think it's because
I had them sort of marinated and I had a
bit of sauce in there as well. So our pants
are still We got like a whole range of different sizes,
and the one I used for dumplings was a bit newer,
so it wasn't seasoned as well as the one I
normally cook our protein in, so I tend to use
just to standard canola oil to season.
Speaker 3 (34:46):
I don't cook with it.
Speaker 4 (34:47):
I'm not going to put a couple of table swoons
in the bottom of it and fry off. You know,
my my onional garlic, because I've got these good seasoned
cast iron pans now, so they take a lot of effort.
The seasoning process is a lot of effort in itself.
You know, heat it up till it's smoking, we season it,
We rub that oil that seasoning off, and then we
cool it down and then we.
Speaker 3 (35:05):
Cook the food. So it takes a little bit more time.
Speaker 4 (35:07):
I'd say it adds five to ten more minutes in
terms of our cooking time. But I feel a lot
better knowing that we've got the cast iron pans, not
the types of nonstick pans that we previously had, And
so we do use a lot of canola oil to
do that seasoning. I'm not going to use Extraversion olive
oil to do that. It costs an absolute bucket load.
And because a lot of that rubs off anyway, we're
actually not cooking in a whole lot of it's a
(35:29):
very very very thin layer of that conola oil. So
that's what we've got an our pantry at home. We've
got Extraversion olive oil. We've got a bit of avocado oil.
I've got a bit of sesame oil. If I'm doing
more like an Asian flavored dish, and I've got canola oil.
They're probably the four oils in my pantry at the moment,
so that would be my next pick of budget. Was
really a concern would be canola oil because it's not
as rich in antioxidants as extraversion olive oil, but it
(35:51):
is still a better choice than a lot of blended
vegetable oils or seed oil.
Speaker 3 (35:55):
So I'm lucky you. I think a lot of people aren't.
Speaker 4 (35:58):
Probably there's a lot of talk online o conola oils
all for but if you get a straight canola oil,
it is far better than a blended vegetable oil. So
for me, I think it's about the pan that you use.
And you know, previously years ago, I would have said
get a nonstick pan. It's fine that way you don't
have to use oil. But I've certainly changed my tune
now that I know about these endocrime disruptors and the
forever chemicals. I'm not a huge fan of recommending non
(36:19):
stick pans at all. I'm a big fan of saying
cast iron season it well, and that way you won't
have to use a lot of oil, if any, in
your cooking at all. All.
Speaker 1 (36:27):
Rightly, Ane, Well, we are going on retreat in the
near future, coming to the end of October beginning of
over November, we are returning to the gorgeous Kingsklik with
a group of our ladies, where you will have a
nutrition consult with LeAnn and myself. They'ble to participate in
amazing pilates and yoga daily. We have a state of
the art resort and food menus prepared for you guys,
(36:50):
and plenty of education seminars, particularly on hormones, women and
food management in the household. So we've got a few
spots left and we would love to see you there.
So if you need a break from the family and
all those around you, just email us at admin at
the Nutritioncouch dot com and we can send you all
the details and if not, keep eating well and we'll
see you next week for the regular weekly drop of
(37:11):
the Nutrition Couch.
Speaker 3 (37:11):
Thanks for listening, Hello great les.
What cooking utensils do you most commonly use for cooking
at home? A frypan, Maybe use an air fryer, Maybe
the microwave is your quick and easy go to. On
today's episode of The Nutrition Couch, we thought it was
time he would take a closer look at some of
the cooking equipment we use on a daily basis and
how some common utensils may not be doing.
Speaker 2 (00:19):
Our health any favors. Hi. I'm Susie Barrel and I'm
Lean Wood, and.
Speaker 1 (00:23):
Together we bring you The Nutrition Couch, the weekly podcast
that keeps you up to date on everything you need
to know in the world of nutrition as well as
all things cooking. We have some new data on the
rock cake can play in weight loss program. We have
an immune booster at AUDI that is pretty good. And
our listener question is all about cooking oils when budgets
are tight. So Leanne, I love cake. I think your
(00:45):
rule on cake is when it's your birthday a little
bit stricter. But I started wagging this week when I
saw a lovely headline come through that talked about the
benefits of eating cake on a weight loss diet, and
I thought, oh, who doesn't love us story like that.
So I took a little closer look. And this was
some new research that was basically looking at the role
dietary restriction and cravings had in long term weight loss success.
(01:12):
And it was a study conducted by the University of Illinois,
and it was published in Physiology and Behavior, which is
a very reputable scientific journal, and it was taking a
look at the role of factoring in regular treat type
foods play in outcomes of weight loss programs long term.
And I'll preface this by saying that both you and
I routinely factor in what you would describe as soul
(01:34):
foods or I would describe as kind of indulgences into
my regular meal plans.
Speaker 2 (01:40):
So and I'll speak to it.
Speaker 1 (01:41):
And this is the beautiful thing about seeing a dietitian
one on one is that you are able to craft
a dietary regime that works for you long term. And
if I craft well, I know that my clients can
have sort of a more indulgent food once a day,
whether it's a glass of wine or a roll of
chocolate or a dessert. On the other hand, some clients
(02:02):
might prefer to kind of wait and have one or
two or even still one or two more indulgent meals
each week that still balances out their calories so they
can still successfully lose weight.
Speaker 2 (02:12):
And I have to say it's.
Speaker 1 (02:12):
One of the greatest shocks my clients have that they're
allowed to include those foods. But I actually argue it
is important because if you don't, what happens is we
know you cognitively are restricting what you naturally want to do.
And whilst you may be I have to do this in
a short term, inevitably, in my experience, it leads to
becoming more obsessed with those foods you feel are restricted
and over eating as a side effect.
Speaker 2 (02:34):
At some point when that will power resolves.
Speaker 1 (02:37):
So I like to create the plan that includes those
foods in reasonable amounts so people do not feel restricted.
So this really lends itself to that theory and some
scientific data on that. So I'll run you through the
study and then we can get your thoughts because I
know you to actively factor in soul foods to your
client's diets. And actually this morning, our clients sent me
their food die and I said, I want you to
(02:57):
have a meal off this weekend because she's so very,
very strict, and I know that's great, but I want
her to be able to sustain what we build together
long term, and that's not being perfect and never eating
out ultimately. So the study was done on OBEs patients
age between eighteen to seventy five who had a comobility
like high blood pressure or diabetes, who could all want
and benefit from losing some weight, and we know that
(03:19):
in context, it was about trying to minimize cravings and
manage cravings as part of a weight loss program. So
it conducted over the course of a year, and they
were involved in nutrition education sessions as well, so it
was sort of an intense program and the research were
regularly assessing the frequency and intensity of participants cravings. Now,
(03:40):
what I will also say is if you are significantly overweight,
so I'm not talking about five kilos, but if you
are twenty thirty kilos overweight and have a waste measurement
that is significant so over ninety one hundred centimeters, and
have higher sugar levels, we know that that will naturally
drive cravings because your natural blood glucose regularation system is
probably not working as effectively as it should, and as such,
(04:04):
when you eat sweet food, it's highly likely you will
crave more of it, and that's why some people will
say I'm just addicted to sweet food.
Speaker 2 (04:10):
It's probably not an addiction.
Speaker 1 (04:11):
It's more a hormonal programming over time, which is why
latest medications like the gop one ranges of Manjaro oz
and Peak are targeted at that hormonal regulation that can
hence help reduce food noise in some individuals who are
more prone to that hormonal driver of sweet food. So
it can be behavioral, but often it's also a hormonal underpinning.
(04:32):
So thirty people began the program and there were twenty
four who remained at the end of the study, and
on average, they lost seven point nine percent of their
starting weight, which clinically is not insignificant. You know, LeAnn
and I as dieticians would like greater weight loss than
that in that time period because it was twelve months,
but seven point nine you know, at five percent of
weight loss you will get clinically significant outcomes, so it's
(04:52):
still positive. So they found that those who lost more
than five percent at the end of the study experience
can persistent reductions in the frequency and intensity of their cravings,
so it was an important part of it.
Speaker 2 (05:06):
When they actually.
Speaker 1 (05:07):
Increased or added those more soul foods into the diet,
they basically lost more weight, kept it off for longer,
and experienced less cravings overall. So to me, it was
just some data to confirm my belief around this is
that you have to create diets that.
Speaker 2 (05:23):
Include foods people love.
Speaker 1 (05:25):
But what I will say before I hand over to
Julian is when it comes to eating indulgent foods, treat foods,
soul foods, You've really got to define what that is
for you. Because sometimes we're eating on AUTOQ and we think, oh,
we're allowed to have it, so we're allowed to have
pizza once a week, or we're allowed to have wine
once a week, or we're allowed to have a dessert
each night. And what I would urge listeners to do
(05:48):
if you're trying to incorporate a more balanced approach to
meals long term, is to really consider what you enjoy
eating most, because a lot of that treat style eating
is on AUTOQ. And I had an example recently where
a kind of mine ate ice cream at the movies,
and I said to her, I'm not bothered by the
fact you had an ice cream at the movies, but
what I'm asking you is did you love it? Was
(06:08):
it the thing that you enjoy most? Because often when
we're in that psychological programming of food behavior, we eat
it because it's there as opposed to really thinking do
I love it? So for me personally, I can give
and take ice cream, I can give and take chips,
I can give and take wine. Really like if I'm
sitting down having it with my friends, but I wouldn't
just pour a glass for enjoyment. But if I was
(06:30):
in the movies, I love to have a cup of
tea and something sweet like a Scottie some chocolate, then
that's what I love to do.
Speaker 2 (06:37):
So you've just got to be.
Speaker 1 (06:37):
Very clear that when you are having more indulgent, high
calorie foods, that you're not basically wasting calories, that you
are absolutely enjoying it and want to use those three
four hundred five hundred calories in that way rather than
having that because in my experience, you'll end up eating
until you reach a satisfaction level.
Speaker 2 (06:55):
So it's not about a cheap meal.
Speaker 1 (06:56):
It's about really deciding what you really feel like so
you really enjoy it and get that pleasure from eating
more indulgent foods. So Yeah, what do you think, man,
I know that you've got some positions on soul foods
as well.
Speaker 3 (07:07):
Yeah, that was exactly what I was going to say.
Speaker 4 (07:09):
And for any new listeners to the podcast, I will
say that Susie was just joking about cake. Of course
I let my clients eat cake, but she asked me
a question once about cake, and I jokingly responded, you
should eat it on your birthday. But for me, like
cake isn't really my thing. So that was kind of,
you know, like, if it was a real special occasion,
it was a really specific type of cake. If not,
I'm not a cake person. I don't really bake them.
I don't really eat them. But that's me. And unlike Susie,
(07:31):
if I went to the movies, I would prefer popcorn.
Speaker 3 (07:33):
I could easily give up chocolate.
Speaker 4 (07:35):
I could easily give up you know, the ice cream there,
but I would Actually I'm a salty person. I like
cheese and crackers. I like a glass of French rose,
I like potato chips, I like you know, popcorn. Occasionally
I'll have some chocolate.
Speaker 3 (07:46):
But I'm not.
Speaker 4 (07:46):
Really a cake or a slice or a muffin type
of person.
Speaker 3 (07:49):
That's just me.
Speaker 4 (07:50):
So, like Susie said, it is so important to distinguish
what your own soul food is because I certainly have
clients that will have cake a few times a week
because that is the thing that they love me. And
then I have other clients that will have you know,
popcorn or chips or something along that salty, savory roots
because that's what they love.
Speaker 3 (08:07):
So it is really important.
Speaker 4 (08:09):
We're all different, we all have things that we love,
and I often say to my clients, your soul foods
are things you absolutely love like, love, love, love, and
there are a lot of other things that we like,
like I like cake, I like biscuits, I like pastries,
but I don't love, love love them like I do
some other things like my red rock Delli chips or
my glass of French rose. So it's so important, particularly
(08:31):
if your goal is weight loss. Unfortunately, you can't have everything,
so it is really important to distinguish between the things
that you you know like and the things that you
absolutely love, and they're the things you should regularly be
adding in because like Susie, I often do that with
my coach, or I always do that with my coaching clients,
or I utilize a concept that I term soul foods,
or we intentionally add in their absolute favorite foods to
(08:54):
actually support their weight loss journey. And like Susie, I've
often said to clients like, I know you haven't had
Selt foods.
Speaker 3 (09:00):
You started and it's now a.
Speaker 4 (09:01):
Week two, because they're so used to being that very
black or white on the diet, off the diet, perfect,
and the minute they have a small slip up or
they eat something in their words, quote unquote naughty, they
feel like they've sort of fallen off the wagon and
it leads to a full bitch. So I would rather
program in a row of chocolate, a glass or two
of wine on the weekend, a lovely meal out, a
(09:21):
small amount of dessert every single night or every afternoon
if that's what they want within their calorie load to
still achieve that fat loss journey. Because from a psychology perspective,
it is so so powerful to get rid of that
fall or nothing pattern when it comes to nutrition, and
that's what so many of our clients struggle with women
And I'm definitely that type a perfectionist as well. Most
(09:41):
of us are either on the diet or we're off
the diet. So programming in regular soul foods, treat foods,
indulge in foods. Is so important to just break that
pattern of all or nothing thinking when it comes to nutrition,
because for a lot of us, if we've got ten
plus kilos to lose, it could take us six plus months.
Like I've got some clients who have been actively working
on their fat loss journey for two years because the
(10:03):
goal has been, you know, thirty forty kilos, and that's okay,
But there's no way you're going to lose thirty forty
kilos in two years without ever having some of your
favorite foods.
Speaker 3 (10:11):
Like nobody Susie and I included is that strong.
Speaker 4 (10:14):
It just doesn't work like that. So regularly including these
things into your diet. We know we've got research to
support it. Between Zusie and I, we've been seeing clients
for decades. We've seen thousands of clients, and we know
that this works. We know that it's one of the
most important things is to actually allow yourself to eat
some of your favorite foods. So it is really about
that inclusion over exclusion. It's about what can I add
(10:36):
into my diet versus just taking everything away. Because when
you're consistent with good quality meals and consistent with adding
in small portions of foods that you love, those cravings
will be a lot more reduced and will actually allow
you to be more consistent over time. Because you're actually
enjoying the process, you start seeing it as less and
less of a diet, as something that more becomes that
(10:58):
lifestyle approach that you can actually do forever. And that
is the most powerful part of the journey, is when
you can actually see yourself doing something long term, because
not only is losing weight part of the journey, actually
maintaining it, I would argue, is even harder than losing
it to begin with, a lot of people are pretty
good at weight loss. Weight loss is fairly easy for
most people. It's actually maintaining it that is the most
(11:21):
difficult part. Most people can lose a couple of kilos
quite easily. It's maintaining it long term that becomes the
most difficult part.
Speaker 2 (11:28):
I don't know if i'd say it's easy.
Speaker 1 (11:29):
I think in modern life it's hard because there's so
much food stimulus around now.
Speaker 4 (11:33):
But most people can drop a couple of kilos. They
just cut everything out, do you know what I mean?
Speaker 1 (11:37):
Like, not long term, No, but I mean in life
to have that space to do that, you do have
to be quite strict, like it's not that easy.
Speaker 2 (11:44):
Otherwise we'd all be Tequilo's lighter.
Speaker 1 (11:46):
I think that it is tricky in an environment where
there's a lot of food around. But what I will
say is anyone listening who's thinking to themselves, look, I
cannot have a treat in the house, I will eat
the whole packet. It's not about proactively adding it back in.
It's about allowing life, if it crosses your path, to
be able to make the decision. So it's not about
go and proactively going. In the case of my client,
(12:07):
I was saying it because I feel like she's fearful
of going and having a meal out off. But it's
more like if it's a birthday party and someone offers
you an amazing cake, or you're going to a beautiful
restaurant and you think, actually, I really feel like pasta.
We're not saying go and eat crap food for the
sake of it. We're saying that if there's things that
you feel like at times or socially, and it's in
the context of regular healthy eating, which would be if
(12:30):
you know, once a week, you want to have takeaway
with the family, or you're at a restaurant and you
feel like dessert. So it's not a matter of proactively
going and buying tim Tams and trying not to eat.
Speaker 2 (12:39):
The whole packet.
Speaker 1 (12:40):
It's more where it naturally fits into life. So I'd
say just start small and wait until the time that
you actually really feel like something or something appealing is
offered in context rather than because I know that some
people find that very confronting the thought, So just give
yourself some space and time to move through it, rather
than going out and expecting yourself to be self.
Speaker 2 (12:58):
Controlled when you've had a long history of restrictive eating.
Speaker 1 (13:01):
So it is a process, and we don't want to
sort of gloss over that is something it can be
a bit more tricky for some people. But maybe land
we talk about that in terms of food programming, another
time in terms of cognitive control of eating, because I
think there's a lot more we can talk about in that.
Speaker 4 (13:16):
Yeah, yeah, I agree, And don't discount the effort of
or the support that you can get from a professional
such as a dietitian, such as what Susie and I do.
Unlike just going and seeing a regular dietitian and clinic
where you might then go back four weeks later or
six weeks later and have a chat about, you know,
a couple of tips that they gave you. Regular coaching
from a dietitian can be game changing. Particularly like Susie
(13:37):
and I will, we actually offer that daily support so
you can get regular feedback on what you're doing, what
the portion size was, like, how you manage that lovely
meal out, if you could have done something different when
you got the takeaway, if you went to eat a
roll of chocolate and you end up eating half the block,
what you do then, So that regular coaching does provide
that immediate feedback, also that longer term feedback to change,
(13:59):
but also just keep you on track an accountable long
term as well. And I must say, Susie, this is
my favorite time to work with clients. I love this
winter period to work with clients because everybody hits sort
of spring and they go, oh my gosh, my jeens
are tight, nothing fits. I need to lose that five
to ten kilos I put on this year and everyone's
thinking about it. Come you know January or spring, where
as the weather warms up. But I love working with
(14:19):
clients through winter, and I think it's a great time
to really actively hone in on if you have those
goals of fat loss. It's a great time to link
in with a dietitian because there's not as much socializing
in winter, unlike in spring and summer, where you seem
to have something on every weekend, if not multiple times
a weekend. Winter tends to be a little bit more
quiet from a social aspect, so it is a little
(14:40):
bit easier from that perspective to achieve some of your
fat loss goals, and then come spring or summer where
the weather warms up, you've got a great healthy foundation
to continue to work through and build on as the
weather warms up, rather than trying to start a fat
loss program in spring, which I always think is a
lot harder. So if you've been thinking about it like
it's now, like it's June, how crazy is that? Reach
(15:02):
out to a dietitian somebody, particularly if your goals are
within women's health, hormones, weight loss. Make sure that dietitian
does specialize in that area, and really link in and
just see what they can offer you. Because I do
think that dune is a wonderful time during winter if
you are in Australia to actually begin to focus on
some of your health goals, because we're halfway through the
year and before we know, we're going to blink and
(15:22):
it's going to be November. So that's just the last
thing I wanted to say on that segment, and I
guess it leads us into a news segment, which is
something I don't think we've really covered much on the
podcast before, Susie, and we've seen more and more research
come across our desks on it, and it's really that
those endocrime disruptors, and we wanted to link it with
the type of cooking I guess utensils and pots and
(15:44):
pans that you're using. But I think I'll start us
back to basics because I'm sure that there are some
listeners out there who haven't really even heard about this,
or perhaps thought it was a little bit we will
wasn't sort of sure about the science behind it, but
it's becoming a real, i'll say issue, and there's a
lot more substantial research coming out about endocrime disruptors, so
what they are, and a lot of people or you'll
(16:06):
see it termed EDC, So endocrime disrupting chemicals, there are
essentially substances that interfere with the normal functioning of our
endocrine system, which is essentially our bodies like hormonal system.
And we know that hormones are important, Susie and I
we talk about it a lot. We go through hormonal
control within our own coaching businesses for our clients because
(16:27):
we know that hormones control nearly every function in our body.
They control growth, they control metabolism, hormones control reproduction, our mood,
hormones linking with our thyroid function, our fertility like so
much like, particularly if you're a woman in your sort
of late thirties forties, then we start thinking about perimenopause,
then we start thinking about menopause.
Speaker 3 (16:46):
So hormones for.
Speaker 4 (16:47):
Women are at the forefront of most of the things
we can do, and endocrime disrupting chemicals can actually mimic
block or interfere with different types of hormones, even at
very low and this could actually potentially lead to long
term health effects, I guess. So that's why it's a
really important discussion that we wanted to bring up on
(17:08):
a podcast today. Now, some of these endocrime disrupting chemicals
are probably things that you've heard of before, but you've
never really linked it to an endocrime disruptor. So a
lot of people are very aware that we shouldn't be
using just normal plastic bodels and containers. We want to
use BPA free So some of the best studied endocrime
(17:29):
disruptors are things.
Speaker 3 (17:30):
Like BPA free plastics.
Speaker 4 (17:32):
Thighlates are another one, pfase or also termed forever chemicals.
You've probably heard a lot of talk online on social
media about forever chemicals. Other types of endocrime disruptors are
things like flame retardants, so they're often found in different
types of electronics and black plastic utensils, and also certain
types of pesticides which may actually enter the food chain
(17:54):
at various stages. So when people, not just women, are
I guess exposed these endocrime disrupting chemicals long term, even
if it's just for really small periods of time, it
could potentially lead to things like fertility problems in both
men and women, early puberty, thyroid dysfunction, metabolic issues like obesity,
(18:15):
thyroid issues, insulin resistance, and maybe even potential hormone sensitive
cancers such as breast cancer and prostate cancer. And also
there's been some very small research around developmental effects and
babies and children. So the health effects are large and
you know, quite scary, and our goal with this podcast
is never to scare anybody or to put people in
(18:35):
that really black or white type of thinking. We just
want you to be aware of this and we want
you to do the best that you can to minimize
these types of endocrime disrupting chemicals in your household if
you have that ability. So I think it's really important
to know that this isn't we woo, this is actually science.
You know, it's backed by World Health Organization, in'spaked by
(18:56):
a lot of major universities, a lot of different types
of regulation agents worldwide, and there's a lot of medical
research and scientific research coming out worldwide about this. But
the really key nuance is the risk depends on your exposure.
If you go to a restaurant and they use a
certain type of cooking pan with some plastic utensils, it's
not going to automatically cause you issues. It is based
(19:17):
on that general exposure long term. So a lot of
these studies were linking the different types of endocrine disruptors
back to different types of chemicals found regularly in kitchenware
in different types of like your meal prep containers, your
chopping boards, what you use in terms of your pots
and your pans. So in terms of the endocrime disrupting chemicals,
(19:40):
they were found in a lot of kitchenware. There's a
really comprehensive study that identified over three thousand, six hundred
chemical substances from food packaging and kitchen utensils that were
present in human biological samples. Three thousand and six hundred
separate chemical substances. That's a lot, and approximately eighty of
these were classified as substances of very high concern and
(20:02):
actually known to be endocrime disruptors. So that was in
a lot of kitchen utensils. Another one was regarding silicon
kitchenware concerns. So there was research published in the Journal
of Science in terms of the total environmental load found
that eighty four percent of silicone rubber kitchen wear, those
eighty four percent of those items tested exhibited endocrin activity
(20:24):
as well. And there would also the article raised concerns
about the safety in some type of food preparation when
you're using silicone based rubber kitchenware items. Another one was
the black plastic utensils and flame retardant. So, as I mentioned,
a flame retardant is considered one of those endocrime disruptors
as well. So the research around that there were a
couple of studies that found that there were high levels
(20:45):
of flame retardants found in things like black plastic kitchen utensils.
So if you're cooking in your pans and you've got
some of those black plastic spoons or you know, cooking
scoops or even I think before I replaced a lot
of my stuff with stainless steel. My masher that I
use to when I boiled my potatoes i'd mashed them down.
That was a black plastic like masher that I just
bought off I don't know, Amazon, off ow did Ika
(21:07):
or something. It's actually gone through and I've replaced a
lot of my kitchen cooking routensils with either wood or
with stalless steel as well. So that black the flame
retardant was shown in the research to be found in
a lot of the black plastic kitchen utensils. And the
last one, which is a big one, which for many
many years up until recently.
Speaker 3 (21:26):
You know, I wasn't really aware.
Speaker 4 (21:28):
I personally was using a lot of non stick you know,
cooking pans. So it's the nonstick cookware and what they
call the forever chemicals. It's termed pfas and it's known
by a lot of people as forever chemicals. So this
non stick type of cookware basically has been shown to
have a lot of these forever chemicals, which they're termed
that way because they persist in the environment and they
(21:49):
persist in the human body, basically what they say forever.
So a lot of these forever chemicals have been linked
to various health issues, including different types of hormone disruptions
as well. So it's not to say that we want.
Speaker 3 (22:00):
To scare you. We want to make you aware.
Speaker 4 (22:03):
So where you have the possibility, if you can consider
changing your cookware, your pots, in your pants, particularly those
nonstick ones. Change it over to stainless steel, change it
over to cast iron or glass. If you're looking at
different types of meal prep containers. I used to use
a lot of plastic. I've slowly, in the last couple
of months, been changed, or in the last couple of years,
been changing over to glass type meal prep containers instead
(22:24):
of plastic, and always try to avoid reheating plastic as well,
so don't put plastic containers in the microwave. Also try
to avoid damage nonstick services. So if you've got these
nonstick pans, really the issue is when they get scratched
or damage, because that increases your risk of this forever
chemical exposure. So the minute that pan loses its nonstick coating,
the minute it gets scratched or damage at any way,
(22:47):
you need to be in it and you need to
get a new one because that's what increases your risk
or exposure to these forever chemicals long term. And like
I mentioned the black plastic cooking utensils, try your best
to just replace them with wooden ones or stainless steel ones,
or even if you want to those certified food grades
silicone ones. But really try to bin all of those
black plastic cooking utensils. And for a lot of our listeners,
(23:08):
yes there are some budget concerns, but it's a pretty
cheap thing to do. Like I understand, throwing out a
whole pan is a lot more expensive than just binning
one of your black plastic you know, spoons in replacing
that with a wooden spoon. It's a pretty budget friendly
thing that you can do over time. You don't have
to win everything all at once, but these little changes,
I guess make a big big deal. And also think
about things like your plastic cooking boards and as I mentioned,
(23:30):
your meal prep containers. If you can replace your boards
with wooden cooking boards and glass containers, again, that's going
to go a long way to reducing these substances like
forever chemicals long term. So it is a process. I've
certainly been doing it in my kitchen for the last
year or so. I've stopped all my pans over to
cast stainless steel or cast iron. I've tried to swap
most of my chopping boards over to wood, and I've
(23:51):
tried to use most of by cooking utensils as woods
or stainless steel now as well.
Speaker 3 (23:56):
So take it as a process.
Speaker 4 (23:57):
Go through your kitchen one by one and if you
can really try your best to start slowly replacing some
of these things or as like you know, they get
a bit older and you feel like you need to
buy some new ones. Just be aware that sometimes the
wood and the stainless steel ones are going to be
better than these black type of plastic ones long term.
Speaker 1 (24:15):
I agree, and I've had to start doing the same
because I found that I had a lot of pretty
baking utensils that i'd had when I was younger, like
things like a pink bowls and pink sort of spatualists,
and when I was thinking about it, they're all plastic
as well. So I just set my husband this week
to go and replace everything with wooden ones. And yeah,
it's probably on my mind a lot more as well.
With the pants you do need to replace quite often,
(24:37):
and I think it just reiterates when you're.
Speaker 2 (24:39):
Heating in plastic.
Speaker 1 (24:40):
So any of the quick cook Rice's pasta type products
you really ideally that it'll cuts for rice, need to
take them out and if you can, I try and
heat in the glass.
Speaker 2 (24:49):
Now.
Speaker 1 (24:50):
I do have some La crusee or that style of
quere and particularly when it comes on a deal or
you see it heavily reduced, which you do with kitchen
products over time, having it as a goal to reduce,
and I think they and the other thing, of course
is the plastic water bottles which we have often you
know the intention of not having them, but will be
out and pick something up. So they are one of
the most common reasons that plastics leach into the water
(25:13):
and our bodies. So the less of those you can have,
the better. So I think it's an ongoing discussion, but
always a good reminder because these are the things we
can control when it comes to our health and well
being in general.
Speaker 4 (25:22):
And I will say with the plastic water bottles, the
worst sort of thing you can do there is leave
it in a hot car, because you do get an
increased amount of these forever chemicals. If you are leaving
those plastic bottles in a car, they're heating up. You'll
notice that the plastic like it goes wrinkly, it shrinks.
That's the worst thing. If you've noticed that you've accidentally
left you've been out somewhere, even at the airport or
the park, and you've had to grab a plastic water bottle.
Speaker 3 (25:43):
Like we're all human about it happens to all of us.
Speaker 4 (25:46):
Have a sip of it, get your water in, and
then bid it immediately and go home and grab your
reusable drink bottle. Because the worst thing you can do
is leave these plastic water bottles in a hot environment.
It actually changes the makeup of the plastic and is
not great for our health long term.
Speaker 3 (25:59):
But it is all of that process.
Speaker 4 (26:00):
And I will certainly say I still use some plastic
and silicon based stuff for my kids because I'm not
going to give I've got a three year old and
a two year old. I'm not giving my small kids
glass bowls or glass containers or glass smoothie jars, because
i know exactly what's going to happen. They get to
throw it all drop, but accidentally it's got to break.
So it is a process. It's not about perfection. We're
not saying you can't have any plastic in your house
(26:21):
at all. It is really about just making those considerate
choices where you can, and just making a conscious effort
to slowly start phasing some of these things out of
your household and investing in some of these good stainless
steel type, reusable type drink bottles, which are great because
they insulate and they keep the water colder anyway, like
my kids, I've got the stainless steel drink bottles. I've
got a stainless storel inside, and it does have more
(26:43):
of a plastic type lid, but overall, I think it's
still about sixty seventy percent better than those little plastic
sort of sippy cups they had when they were a
lot younger.
Speaker 3 (26:51):
So I think it's that process. Keep working on it.
Speaker 4 (26:54):
It's something that for all of us, we'll just have
to keep maintaining the household long term and where we
can swapp into better alternatives slowly over time.
Speaker 1 (27:02):
And I think we should say that. Unfortunately, things like
baking paper and even nonstick pans, there is a degree
of microplastics in those, you know, and so while the
celant might be okay initially, it breaks quickly, relatively quickly.
You know you're not going to have it five years,
and I think that they're still not the gold standard. Definitely,
glass and ceramic, when you can is much better because
I think sometimes wed say the baking paper in and
(27:23):
we put it there, and that ultimately is coated and
is still is likely to be giving some of the
love microplastics.
Speaker 3 (27:29):
All right.
Speaker 4 (27:30):
Next, Sestion is our soup market find of the week.
So I was cruising through Audi, which I don't do
that regularly. It's just that little bit further for me.
It's sort of a pain to get to my local one.
But I did come across these little immunity shots and
I thought, well, this is interesting. I've got two small kids,
they got a daycare. Like stuff is just rampant in
my household. It's so gross, Like this winter period is
not fun. And so I was like, if I can,
(27:52):
I don't even know if it works, I'm going to
give it a whirl. And I saw these immunity shots
and I was like, sign me up. So they're in Aldi.
They were the Juice but Wellness brand and they're called
Immune Vitality super Shots. So there's three shots in them.
There's sixty mills each. They're not cheap. They're six ninety
nine for a little pack of three, so you know,
budget wise, they're a bit of a stretch, but it
(28:14):
is It isn't something that you'd be taking every day.
I would say it's sort of if you wake up
with a bit of a sauce throat, you feel something
coming on, You've got a bigger ventor that you need
to get to in a couple of days, and you're
worried you might come down with something because you've got
you know, small daycare type kids, or you're going to
a big, you know thing with lots of people around it.
I always kind of think, look, it's probably not going
to do you any harm. Is there a ton of
(28:34):
research behind it? No, But I did like that this
was it was quite a potent little little shot.
Speaker 3 (28:39):
Put it that way.
Speaker 4 (28:40):
So six ninety nine immunity shots from Algae A three pack.
In terms of the ingredients, it was sixty six percent
orange juice, nineteen percent orange peel extract, lemon juice, seven percent,
ginger juice at seven percent, tumeric powder point four percent,
gin sing extract at point two percent, and a little
bit of added vitamin C in so good ingredient list.
Speaker 3 (29:01):
And if we're thinking.
Speaker 4 (29:02):
About things that we know, are you know high and
vitamin C high and antioxidants, it's got it all in
there as well. So calorie wise, eighty kilodules about twenty calories,
so very low compared to a lot of these community
type juices can be uputs of you know, thirty forty
grams of sugar. So I liked that it was more
a tiny little potent shot. You just kind of, you know,
shot back and got down and it was only about
(29:24):
twenty calories. So for anyone with blood sugar regulation issues
who's trying to reduce the amount of sugar in their diet.
This is probably a far better option than buying the
immune type juices that are on the market as well,
and I actually think it's a little bit more budget
friendly than buying some of the supplements that the chemist
as well, actually, because some of these supplements can easily
be twenty to thirty dollars plus. So energy wise, is
(29:46):
about twenty calories per shot. Protein lessener gram, fat lessener gram,
carbohydrates three point nine grams, with only three point six
of that being sugar, dietary fiber lessener gram, sodium nothing
five milligrams, and vitamin Z thirty six milligrams, which is
ninety percent of the RDI, which is great. And it's
made in Australia from at least ninety two percent Australian ingredients,
(30:07):
which I think is great as well. So they're sourcing
the majority of ingredients from Australia, which is wonderful.
Speaker 3 (30:12):
So I like them. I just thought they were a
little bit of fun, you know.
Speaker 4 (30:15):
I do appreciate they are that little bit more expensive,
but I think it's not something that I'd be recommending
for my clients all the time. But I do think
if you know, they woke up and they had a
bit of a sauce throator, they felt like they were
coming down with something. They weren't a fan of taking
supplements or tablets, or they had a big event. To say,
it was like Thursday and they had a big event
Saturday night, and they were worried they were going to
kind of get sick because they had snaunty kids in
(30:37):
the house. I would absolutely be say give it a go.
It's not going to hurt you. Put it that way.
Speaker 1 (30:42):
I know when you sent them to me, I was like, oh,
what are you sending me out? You must be on
a tangent. And then I was like, oh, no, you're right,
they're actually quite good.
Speaker 2 (30:48):
So yeah, I'm with you.
Speaker 1 (30:49):
I think the amount of money people spent on ecanationa zinc,
all these things in a tablet when you're going to
be always much better to get things like your vitamin
C from fresh type foods. And this is a much
better option than having an entire juice because if I had,
if myself was coming down with a cold or my
kids where I probably would start to apply them with
some juice. Because there is evidence to show that bumping up.
(31:11):
The vitamin C can shorten the duration of a cold.
Not overly strong, but a little bit, so it's certainly
worth a try, so before you rush out and by
all these supplements at a chemist, I would absolutely give
juices a try. But of course they are hided in sugar,
so I think this is a great way to get
a concentrated amount. So yeah, I quite like them, So
I thought it was quite a good find at this
time of year. All right, Land, Well, to wrap us
(31:31):
up today, a question around cooking oils, because the question
relates to using extraversion olive oil, particularly at times when
budgets are tight, because without a doubt, as dietitians, it's
interesting because all the dieticians online, they're all of the
same opinion that extraversion olive oil, particularly astraya, is the
best type of oil for cooking. We're not paid to
say that. It's based on research in terms of the
(31:53):
higher in antioxidants, a better fat ratio helps to reduce information.
But it isn't inexpensive at this point. And I always
noticed that when the brands have the forty percent of
sailing bliesn't coals, they literally sell out because people are.
Speaker 2 (32:04):
Really stocking up.
Speaker 1 (32:05):
So you know, it can be a real temptation to
buy a vegetable oil or a spray which sort of
is not as good nutritionally but significantly cheaper. So we
completely understand that budgets off front of mind. And in
the case of extra virgin olive oil, you're not always
better to buy bulk because really you need to kind
of use it within three months because the antioxept content
is preserved. It's like a live, living food. You've got
(32:28):
to use it quickly. Otherwise it's no point for sort
of stocking it up. You've got to sort of renew
it quite regularly. So what I would say is that,
you know, apart from buying it when it's on sale
and keeping a couple of bottles in the dark in
the cupboard, the next best option for me would be
to save the extra virgin olive oil for the what
I'd described as top quality stuff, so when it comes
(32:50):
to really wanting the flavor of the oil, So for example,
I would be using it as a salad dressing because
you're going to really get the benefit of that there.
And then if I had to to sort of use
it sparingly and sort of couldn't fry in it. As such,
I probably would revert more to cooking things and say
an air fryer or steaming and things, so you're not
using as much oil in general. And then the next
(33:12):
best type of oil what would I say? This is
going to be controversial. If you have to sort of
really cut budgets and you really can't afford extra virgin
olive oil, I wouldn't go to a cheaper imported one
because they're generally blends and they're not as good quality.
I would probably go sunflower or canola, and using that
in moderation would be the next best option. If I
(33:33):
had to be sort of honest now you know, I
think that that would be my next choice, having not
thought it through in great depth, I would say use
the extraversion oli oil sparingly, but before I would use
a spray oil or an imported olive oil, I would
probably go through a sunflower or canola and again use
it in controlled amount.
Speaker 2 (33:52):
What do you think, LeAnn?
Speaker 3 (33:53):
I agree with you.
Speaker 4 (33:54):
And since slipping the majority of my nonstick pans over,
we do cast iron now, and you have to. Anyone
who's got a cast iron pan knows you need to
season it well. And as David said to me, don't
you dare put that in the dishwasher.
Speaker 3 (34:05):
You can't. You've got to clean them properly. But you
see them very strict kitchen. He takes it very seriously.
Speaker 4 (34:12):
I cannot put the cast iron pans in the dishwasho
I'll get in a lot of trouble. But what we
do is we season ours with canola oil. So, like
you said, because it's not a nonstick pan, but if
you have a very well seasoned cast iron pan, it's
basically nonstick.
Speaker 3 (34:25):
So we cook salmon, chicken, veggies. I did dumplings the
other day.
Speaker 4 (34:29):
They stuck a little bit, but I think it's because
I had them sort of marinated and I had a
bit of sauce in there as well. So our pants
are still We got like a whole range of different sizes,
and the one I used for dumplings was a bit newer,
so it wasn't seasoned as well as the one I
normally cook our protein in, so I tend to use
just to standard canola oil to season.
Speaker 3 (34:46):
I don't cook with it.
Speaker 4 (34:47):
I'm not going to put a couple of table swoons
in the bottom of it and fry off. You know,
my my onional garlic, because I've got these good seasoned
cast iron pans now, so they take a lot of effort.
The seasoning process is a lot of effort in itself.
You know, heat it up till it's smoking, we season it,
We rub that oil that seasoning off, and then we
cool it down and then we.
Speaker 3 (35:05):
Cook the food. So it takes a little bit more time.
Speaker 4 (35:07):
I'd say it adds five to ten more minutes in
terms of our cooking time. But I feel a lot
better knowing that we've got the cast iron pans, not
the types of nonstick pans that we previously had, And
so we do use a lot of canola oil to
do that seasoning. I'm not going to use Extraversion olive
oil to do that. It costs an absolute bucket load.
And because a lot of that rubs off anyway, we're
actually not cooking in a whole lot of it's a
(35:29):
very very very thin layer of that conola oil. So
that's what we've got an our pantry at home. We've
got Extraversion olive oil. We've got a bit of avocado oil.
I've got a bit of sesame oil. If I'm doing
more like an Asian flavored dish, and I've got canola oil.
They're probably the four oils in my pantry at the moment,
so that would be my next pick of budget. Was
really a concern would be canola oil because it's not
as rich in antioxidants as extraversion olive oil, but it
(35:51):
is still a better choice than a lot of blended
vegetable oils or seed oil.
Speaker 3 (35:55):
So I'm lucky you. I think a lot of people aren't.
Speaker 4 (35:58):
Probably there's a lot of talk online o conola oils
all for but if you get a straight canola oil,
it is far better than a blended vegetable oil. So
for me, I think it's about the pan that you use.
And you know, previously years ago, I would have said
get a nonstick pan. It's fine that way you don't
have to use oil. But I've certainly changed my tune
now that I know about these endocrime disruptors and the
forever chemicals. I'm not a huge fan of recommending non
(36:19):
stick pans at all. I'm a big fan of saying
cast iron season it well, and that way you won't
have to use a lot of oil, if any, in
your cooking at all. All.
Speaker 1 (36:27):
Rightly, Ane, Well, we are going on retreat in the
near future, coming to the end of October beginning of
over November, we are returning to the gorgeous Kingsklik with
a group of our ladies, where you will have a
nutrition consult with LeAnn and myself. They'ble to participate in
amazing pilates and yoga daily. We have a state of
the art resort and food menus prepared for you guys,
(36:50):
and plenty of education seminars, particularly on hormones, women and
food management in the household. So we've got a few
spots left and we would love to see you there.
So if you need a break from the family and
all those around you, just email us at admin at
the Nutritioncouch dot com and we can send you all
the details and if not, keep eating well and we'll
see you next week for the regular weekly drop of
(37:11):
the Nutrition Couch.
Speaker 3 (37:11):
Thanks for listening, Hello great les.
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