From Leanne and Susie on The Nutrition Couch this episode:
- We take a hard look at sourdough: what's good about it and what's not so good about it;
- We explain the latest research about nuts that means you may be able to enjoy them more freely;
- We reveal our tips to avoid being force-fed at family functions.
So sit back, relax and enjoy this week’s episode!
Tune in on Wednesday for our next episode road-testing 2 common supermarket products.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you love bread, or more specifically, do you love
sour dough? Bread? Whether you love nothing more than buying
a fresh low of crunchy sour dough, or even still
making your own from scratch after COVID. Let's be honest,
it's a delicious smell and taste that is hard to beach.
What may come as a surprise, though, is that not
all sour dough is equal, and nor is it always
(00:22):
as healthy as we may think it is.
Speaker 2 (00:24):
Hi. I'm Susie Burrow and Emile and Water and we
bring you.
Speaker 1 (00:27):
The Nutrition Couch, the bi weekly podcast that keeps you
up to date on everything you need to know in
the world of nutrition, as well as the rundown on sourdough. Today,
Lean and I are going to take a closer look
at some brand new research on nuts, which may mean
that you can enjoy them a little bit more freely
than you have considered. And our listener question is all
about family functions and the feeders that you may find there.
(00:50):
But to get us going, leanne, I know you love
a bit of cheeky sour dough. Do you actually make
your own or do you buy it?
Speaker 2 (00:55):
You do not make my own, and I never have.
Even through COVID. People are like, surely you had plenty
of time. I was, like any dietitian, well most dietitians
I know, we were the busiest we've been through COVID,
and so I did not have time to make my
own sodo or anywhere.
Speaker 1 (01:08):
Well, one of the reasons I wouldn't make sour dough
is because I'd eat it, like you know what I mean,
like fresh a loaf of fresh bread. We've all been there,
even if it's just bakery bread. Like if I buy
a delicious loaf, like I'll pick at it because it's
so good. So it's more portion control because if it's
not in the house, you can't eat it. And I
would struggle with a fresh loaf in my home to
(01:28):
not eat way too much of it. So, you know,
I think it's a nice hobby. But I'll often say
that to clients of mine who want to bake. They
may see something that we've posted on Instagram and they'll
be like, can I have those muffins or if I
can have that banana bread, and I have to. I
don't have to, but I put it on because people
love baked goods on Instagram. But for my clients, I
don't want them making a whole loaf of something because
who's going to eat it all? And sometimes I'll point
(01:50):
that out and they're like, yeah, you're right. So I
think that's a fine line between you know, enjoying from
homemade goodies and not setting yourself up for overeating, particularly
if the goal at a particular time is weight control
or fat loss. And if you are a baker of
any kind, I guess i'd encouraged you to kind of
freeze it so you're not tempting yourself too much. I
digress because we're going to come back to Saljo in
(02:10):
a second, because we wanted to talk about some new
research that actually came out at the end of last year.
And in the world of nutrition, you know, there's a
lot of headlines that come up time and time again,
you know, if you want to talk about diets or
fads or things that come up in the media, but
we don't actually get really hardcore research that often that
(02:30):
is kind of new and exciting because you know, science
takes a lot of time, it's very expensive. Sometimes it's
industry sponsored, so that's you know, questionable in terms of
if it's untainted or not biased. So this was really
fascinating and it was came out in a food processing paper,
and it found that when we look at the nutritionals
(02:52):
on a product, so for example, you might buy a
packet of nuts in the supermarket or a nutbar. Now,
those numbers are often coming from databases, and the databases
can be quite old. Indeed, the energy calculation equations that
we use to calculate metabolic rate can be a little
bit out of date. They may have been performed on you,
six fit males in the fifties, you know, So it's
(03:14):
sort of we extrapolate a lot of data. And that's
very much the same for calculating the nutritionals of food,
because to truly calculate how much energy is in food,
you have to do what's called bomb calorimetry, which is
very old school science, where basically you burn the food
and see how much energy is produced and then measure it. Now,
the food companies don't go and do bomb calorimetry when
(03:35):
they're calculating nutritional panels. They're using databases because that's kind
of pure science. Now, you can certainly check those numbers
if you were a scientist and had a lab and
you wanted to check things. You could put them all through,
but it's really expensive to do that, so we just
generally use old school tables that are coming back that
may have been based on numbers which were performed many,
many years ago. And so what their latest research has
(03:57):
found is that it appears that tree nuts, as well
peanuts which actually alleg you actually contain a peder, contains
significantly less energy than a traditional nutrition label may imply.
And the research is that when we actually consume nuts themselves,
we don't absorb a lot of that energy. So even
though it might say on a nutrition label, for example,
(04:18):
thirty grams of nuts contain one hundred and eighty calories,
what they're understanding about physiology is the way the nuts
are broken down in the body and the way the
cell wall of those nuts is that a lot of
that is actually excreedom. So the nuts that we once
thought or would described as giving us, say, one hundred
and eighty calories, may only give us It's about twenty
five percent less across the different types of nuts. So
(04:41):
I think almonds came in at twenty three percent less
something to look now, arm's twenty six percent less walnuts
and cashu's twenty two percent less and so cash's fourteen
percent less. So it's quite a significant amount of calories
because if you are you know, we're giving recommendations for
someone to say, look, your nuts have got two hundred
calories and you're only absorbing about one fifty of those.
(05:01):
It does add up over time. So it was quite
interesting science, you know, looking at the nutrition of whole
food in particular. But also for me a good reminder
Lyne that always nutritional labels are a rough guide only
because there are these kinds of inaccuracies that come, and
there's also individual differences. There's even individual differences in the
type of nuts you have. So a nut that is
(05:23):
already broken down more or breaks down in your mouth easily,
so a crunchy nut you'll absorb more of those calories
than a softer nut that you don't chew as much.
So that's how specific it is when it comes to
the science. But yeah, I just thought it was interesting
because we know that very few Australians get the recommended
serve of thirty grams of nuts a day. I think
it's less than one in ten. We know that a
(05:43):
daily serve of mixed nuts is associated with the reduced
risk of heart disease and a number of disease states.
They don't appear to be associated with weight gain, so
people often think they're hind in fat when the research
does not show that. It shows that people who consume
nuts regularly actually have lower body weights than those who don't.
And yeah, I just thought this was a kirky little
piece of research that we've found that, Yeah, it appears
that we absorb about twenty five percent less calories that
(06:05):
come out of eating nuts than we once thought.
Speaker 2 (06:07):
And I think it's interesting because you know, we've always
said nutrition is a science, and this just shows us
the science behind a lot about nutrition topics and studies.
Whereas people who don't understand the science will just say, hey,
use my fitness power tracking, Macro's tracking calories, scan your
food labels in like most you know, personal trainers without
the scientific degrees actually do. And that's why clients actually
(06:29):
really struggle to get those results long term. So it's
really interesting because the atwater system, which is what we've
used here in Australia for you know, well over one
hundred years, is what food companies use to measure and
mandate their food labels. Now, this atwater system, as you said,
has been around for a very very long time, and
a lot of the time it's just measured the direct
(06:50):
energy that a food gives out. But the research is
really showing us now it doesn't take into account how
our body actually metabolizes that food. So, yes, nuts they
have a certain amount of killo duels or calories in them,
But how your body actually metabolizes that is very different,
and in something with some amounts of fiber in it,
things like nuts as an example, that the fat portion
(07:11):
of the nut, as you said, in the fibrous cell wall,
it's kind of like locked up or bound up in
the fiber in the wall, so the body can't actually
access all of that fat, and a lot of it
actually passes through and is excreted out. So nuts are
something that you know, both of us working in the
fat lost space as fat loss dietitians, we love. We
recommend them to our clients. Of course we're recommending. I
generally recommend either natural or raw roasted. I don't you know,
(07:34):
we're not going to be recommending honey roasted cashews and
caramelized almonds or anything like that. Sure have them as
a treat, but not on a daily basis. But you're right,
people do fear things like nuts because they are high calorie.
So this is really exciting research to really help people
have a better well rounded diet because the fats in
them are incredibly healthful for us, and also you know,
(07:55):
they have great amounts of protein, great amounts of fiber,
they count as plant points, they you know, positively impact
our gut health long term. But I will just say
that that research is really depending on the nut. As
you said, it's almonds at twenty six percent, walnuts at
twenty two percent, and cashews at fourteen percent, So it's
not all nuts, and also it's not all of them
are automatically twenty five percent less. But I do think
(08:16):
it's important, and we've had this discussion on the potty
before that food labels can be off by about twenty percent,
and this research, if you look at the average of
those three nuts, it's probably just under twenty percent. So
it's a good reminder that we can't just take everything
with a grain of salt. If you're eating food and
you're just scanning all of your labels into my fitness
Pal and you're not getting those results twenty percent difference
(08:37):
is what it could actually take or what food companies
are allowed that variability when they're actually reporting their food products.
Because a lot of those systems that we're using in
terms of measuring the calorie and the energy density of
food is so old and can be so outdated, they've
given themselves like a bat of a twenty percent buffer,
which this research shows us fits in there perfectly.
Speaker 1 (08:56):
Yeah, and I should make that point. When I was
doing the intro, sort of did indicate that some it
was a measurement error, and that is indeed a possible
cause of error on labels just because of the equations
are used, but in this instance it's not that as such.
The calorimetry does show that that nuts contain that energy,
and the discrepancy here is that we don't necessarily absorb it.
So it's a little bit different from some of the
other differences. But it also reminds me leand that I've
(09:19):
got quite a few of my clients who will eat
very much according to what they're told to eat, particularly
when they're getting back in touch with their hunger qes.
So you know, they're thinking, I'm allowed to eat this
and that's where a little bit is a learning process
of getting in touch with your body to understand actually
also how you feel, because it's not an exact science,
and we have to always combine what we know from
(09:40):
the science in theory as well as then physiologically how
you're reacting because everyone will experience, you know, their appetitele
their hunger differently on a day to day basis, and
so also getting in touch with how you're feeling after
eating a particular food and whether it's satisfying is part
of it. We can't just eat according to an equation.
It's unfortunately a bit more complicated than that, and that's
why it's a bit of an art as well as
(10:00):
a science when it comes to dietetics.
Speaker 2 (10:02):
I love that. And then moving on to my favorite
type of bread a sourdough. So this was a little
bit of an interesting client case study where you had
a client seas who came to you who was eating
a lot of sourdough and big portions because they just
I think Sodo has one of those I guess health
halos attached to it. We think it's the best type
of bread, it's healthiest, it's always promoted, but why is that?
(10:23):
Sowa's a lott to be a really good time to
have a bit of a discussion about how is sourdo
actually made, what makes it a better type of bread?
And is all sourdo the same? So, I guess when
you're thinking about traditional like loaves of bread in the supermarket,
most of that's using some type of baker's yest. It's
got a bit of flour and it's got some water,
maybe a bit of salt in, maybe some added minerals
(10:43):
like folic acid as an example. Sourdough actually is made.
This is you know, Age's old process, which basically sees
you start with a startup culture. So this culture over
time ferments and it forments with the naturally occurring sugars
in the dough, and you sort of have to feed
that culture every couple of hours, don't you know. It
sort of allows the dough to rise like that.
Speaker 1 (11:07):
It's so random because you've got to like feed it
up and keep it alive, it's like.
Speaker 2 (11:11):
And then it doubles in size and doubles in side.
You're gonna keep it nice and warm as well, don't
you So that's how traditional traditional soado is made, and
it generally will take anywhere from sort of like eight
to twenty four hours. So a really good quality sourdo
isn't made instantly. It's not just kind of like the
dose needed together, it's popped in the oven and it's done.
It really does take time to ferment, so a lot
(11:32):
of these properly made sourdough loaves can be quite expensive.
You know, I'm talking eight, ten, twelve dollars for a loaf,
because it does take a lot of time to actually
get to the point where that startup culture has grown
and fermented and you know, doubled in size and then
it can be baked. So I think the key thing
to remember is that a lot of the benefits are
coming from that good quality starter culture. And also in
(11:53):
terms of the sourdough loaves, it's about the ingredients as well.
So you were you found some interesting recent that basically
said that you can kind of cheat to make a sourdo,
And in terms of a lot of the supermarkets, they
will have sourdo loaves that aren't made in the traditional
way with the fermented culture to start with. And if
you look at the ingredients, if you've got a ton
of ingredients in your soado. If it's like commercial years
(12:16):
absorbing acid, yogurt, vinegar, these are actually signs that the
sourdough isn't authentic. They're just trying to mimic the soundo
making process. Traditional sourdo should be made fermented over many
hours and should ideally just have three basic ingredients flour, water, salt,
and then you start a culture together. So that's basically
a real trick to see if your sourd or is
(12:36):
authentic or not, is as minimal ingredients as possible. And
then when I always cut into the loaves, you want
to see those big air pockets and the loaves like
you always want to see those big kind of air
bubbles when you're cutting through it. Again, for me, that's
a proper like a good quality sourdo because it really
shows that fermentation process where you can get those air
bubbles through it. Whereas if you're cutting through a sourdough loaf,
(12:56):
particularly if you're getting something from like you know, coals
or water or like in a cafe, like I'm thinking
of those big pieces of breakfast, I rarely ever see
those bubbles or those you know breaks in the bread
at all.
Speaker 1 (13:08):
A really good quality sow doo will taste sour as well.
It will have a very distinct flavor. It will be
very chewy, it won't be soft in any way. And
the standout to me, and the reason I wanted to
talk about it, was that I was looking at some
clients food diaries over the holidays and just the slice
size was just enormous, and it prompted me to have
a conversation that just because sour doough has some health benefits,
(13:30):
So we know that it controls blood glucose levels better
than traditional white bread because of that fermentation process. It's
also got some good fibers which nourish gut health. So
there's certainly some health benefits, but it doesn't change the
fact land that it's still got a really high carbohydrate load.
So if we compare what I would say is the
gold standard bread, which is a dense, very dense, grainy
(13:52):
type bread that comes in at about twenty four grams
of carbohydrate per two slices, and it's already low GI
plus you get all the benefits of the whole grains
which spoken about before, in the body, the vitamin E,
the zinc, the iron, It's filling bigrit vitamins. You know,
it's the gold standard of bread. Now, a sour dough
the slices that is sort of a one slice that
(14:13):
you go and you get your eggs on. That's equivalent
of at least two slices of regular bread. It's between
forty and sometimes fifty grams of carbohydrate per slice, which
is double what you're getting. So even though it might
have the benefits of a good quality sour dough, you're
not getting all of the grain health benefits, and you're
getting a very energy dense carbohydrate. So you're getting a
lot of fuel going through that let alone if you
(14:35):
have two of those massive slices. So the benefits for
me of sour dough don't outweigh the negatives compared to
not getting the whole grains. Now, of course, then you
can get whole grain sour dough, you can get ryce
sour dough, and I would say a million percent they
are preferable, but you can't take away from the fact
that they're double the size. So one slice for me
of sour dough of around kind of loaf is two
(14:57):
regular slices. You don't need two massive slice of sour dough.
And to get an idea. You can link it to price.
You can ask aet a bakery how long the fermentation is,
because if it's you know, you want the longer the better.
Really generally you'll pay for a better quality one. But
if you go to a supermarket and it's in a
sliced bread and it has sour dough on it, it's
not the same. It's usually got a sour dough powder,
(15:19):
so they're claiming it, but there's no regulation around the
quality of that sour dough, and it's certainly nowhere near
an Artesian loaf, which as we said, is coming in
you know, eight ten dollars a loaf and has that
very distinct flavor and taste. So yeah, you don't kid yourself.
White sour dough is not overly healthy. It's better than
baseline white bread. Sure, it's better than Turkish bread or
(15:41):
Panada kaza, but it's still nowhere near as good as
a good multi grain or dense grain loaf. And if
you really love sour dough, invest and get a grain
or a rye one, because then you're getting still those benefits,
and still the slices have to be tiny because it's
very very dense and very easy to bump up your
carbohydrate and calorie intake.
Speaker 2 (15:59):
You get something with some added flavors in there as well.
One of my local bakeries makes a rosemary and olive
traditional saldo and it's delicious. But I will also mention
that sourdough is something I do recommend for a lot
of my clients with like sensitive tummies or sensitive guts
because of that fermentation process, you're naturally getting a lot
of that extra probotic which is going to help provide
(16:20):
some good back to you in your gut. But during
that fermentation process, it actually has been shown to help
to lower the content of the gluten in the bread.
So it's definitely not wheat free or gluten free, so
it's not appropriate for people with Silly Act disease. But
if you do struggle to digest too much wheat or
too much gluten, saldo for a lot of people can
actually be a better option in terms of a bread
(16:40):
rather than using something like a gluten free bread, because
that fermentation process does actually just help the body to
digest some of those you know, starch is a little
bit easier, So that is I think another reason why
a lot of people do have it, but as you said,
some of the benefits it can be outweighed if you're
just having tons of it and it is more the
white type. I think if you can go for a
grainy loaf or a rice is something I typically will
(17:01):
recommend for my client. Then you're getting some of the
benefits of the better blood sugar regulation, it's a little
bit easier to digest, you're getting some of those natural
probotic activities as well. So Sato is definitely my top
pick when it comes to breads and my personal favorite.
But you're right, the quality matters, and it is very
variable depending on where you're buying it from, when the
ingredients are actually starting with.
Speaker 1 (17:23):
And what we do. So there's a couple of bakeries
in Sydney that I sort of prefer. There's one called
the Sour Dough Bakery that I think is one of
the best in Sydney. So when I'm going to visit
my Italians who are big on sort of that very
good quality bread, I will buy it for them. And
what they do is each timely end they'll get it
and they'll slice it really thin and they freeze it
(17:46):
so they don't sort of use it for a day
or two and over eat it. They'll you know, really
preciously manage that loaf, knowing how much it costs, and
they slice it all up and freeze it, so it
lasts them a long time for their toast and brashatter
and things they use it for. But we don't waste it,
but it means they will, So don't just you know,
eat it because it's there and it quite expensive, particularly
at the moment with food budgets. So if you do
invest in a great loaf, and you know, prefer it,
(18:07):
as I do. If I'm going to buy a great
loaf of bread, I will often buy quite like a
Burk Street bakery so lyad and I think that's a
great one too myself. We're not sponsored, but just a
couple of little tips for some of our favorite sourdoughs.
Again I will if I was more organized, I would
try and freeze it too, because often you waste them,
you know, and that can be four or five dollars
you're throwing out because it goes hard the next day
because it doesn't necessarily have the preservatives of fresh loaf bread,
(18:29):
which will keep them for much longer. And that's another
sign of great quality bread, it doesn't last long, so
you can get around that by certainly freezing it and
then using it for toast and not wasting it in
this current climate where budgets are important, so yeah, that's
a good way to use that wisely and still enjoy
your sourdough, but enjoying it in the right amounts. All right, Well,
for our final topic of today, we actually wanted to
(18:50):
talk about this before Christmas, but time's got away from us.
But this is actually something I think LeAnn that comes
up all the time anyway, whether you're going to your parents'
house for dinner or to your in laws and your
mum will cooks for you, or it may be a
friend who's a bit foody obsessed or an office worker
and they're always bringing food around. And the question was
from one of our Instagram followers. And if you don't already,
(19:11):
we put a lot of our content on the Nutrition
Couch Facebook and Instagram site, and we also get a
lot of our questions from you guys and our direct contacts.
So if you've got comments and things, we do scan
through those. In Bronte, who helps us a lot with
the podcast, will always be onto those so feel free
to send through any topics you'd like us to cover
in the next year. But the question was around what
do you do when you're being force fed by your
(19:35):
family and you're trying to keep your diet on trap
And I thought this was a great question because it
does come up all the time, and I think some
of these behavioral skills will be really relevant. So the
first tip that I have in terms of that is
probably a little bit side stepping out. But I always
think people don't really pay that much attention to what
(19:55):
you're doing. They'll try and get the food on your plate,
but they're literally not going to go and force it
down your throat. Even if you find it's easier to
say yes but then don't eat it. To me, that's
one of the easiest ways. You can either give it
to your partner just you know, play around with it
a little bit, so even though they might force it
on there, you ultimately are in control of whether you
put it in or not. So just keep in mind
if the path of least resistance is often to take
(20:16):
it and then to palm it off, or you know,
take your plate to the kitchen first to the door,
because sometimes some of those conversations can be really intense
and you just don't need them to be. So I
think just sidestepping it is one of my key tips
when it comes to force feeders and mother in laws
who maybe go a little bit too heavy on the
serving sizes.
Speaker 2 (20:34):
Yeah, and I have very similar to that role. I
was having a conversation with a client just the week
before actually, and she was saying, I've tried having the conversations.
I'd let her know, please don't bake for me. And
I've actually had clients that have diagnosed oilily actacies. And
it's even harder because people will go out of their
way to be like, I made you a cake and
I made it specifically gluten free for you. You have to
eat it and almost guilt them into eating it because
(20:56):
they went out of their way to make something gluten
free for them. So that's even more challenging. And what
I say, like you just accept a piece and say yep, great.
If you've had the conversation where you're like, please don't
do it, and they do it anyway, Like, we're not
here to ruin relationships or upset people. That's not what
we want to do. But like you said, just you know,
have someone and just say, look, I'm letting you know
I'm not that hungry, but I would love to taste some.
(21:17):
So can I just have a really small amount and
then just kind of either use your fingers or a
knife and fork and pull it apart and cut it
into little pieces, because it looks like you really tried it,
if it's kind of like across your plate versus still
sitting there and like the one piece or the one
you know section that you got it from. So I
kind of I'm lucky with me, or as well, I've
got her and I kind of like pull little bits
off and give her a little bit, or you know,
(21:37):
spread it around my plate and it looks like you've
eaten a lot more than you actually have. Or you know,
if you've got a little napkin, you can put someone
in a napkin. We're not here promoting wasting food, but
I also think that if it's not something that you love,
and it's not something that's healthy, if someone's baked your
biscuits or a cake, let's be honest, you're not adding
anything really healthy into your body. So you can waste
it into a napkin and waste it into the bin,
or you can waste it into your body. And that's
(21:58):
a saying that I heard another dietician saying, I really
like it because you know, we're not here promoting wasting food.
But at the same time, if you're putting crap into
your body, you're kind of wasting it in that perspective
as well. So here's just another sort of frame of thought.
I think at this time of year, when there is
so much food being pushed on us, even after Christmas,
you know, that kind of food hangs around for many
weeks after. Its a lot of times where we can't
(22:19):
catch up with friends or loved ones at Christmas. We're
doing the cup shops well into January, so it's still
an issue that's very relevant. But I think, you know,
kind of breaking it up or pulling it apart in
your plate can be a good idea. You know, letting
the host kind of go around give you one and
then kind of palming it off to someone else can be.
But use your option or just have a bitle to
and say thank you, that was so delicious, but I'm
so full, I just ate before I came, or you know,
(22:40):
lunch was so good, I really I can't enjoy it now,
I'm going to put it into a little box and
take it home for later and really enjoy it later,
and then whether you do or not, it's completely up
to you.
Speaker 1 (22:48):
I'm a big fan of the taste don't eat, and
again I'm not saying it to promote disordered eating or
food waste, but the reality is we can't eat everything
that crosses our path, none of us can.
Speaker 2 (22:59):
You know.
Speaker 1 (22:59):
We're energy dense environment where there's always masses of food
around and we don't move a lot, so we do
have to have strategies for managing ourselves, particularly in social situations,
and sometimes it is easier to have it, taste it,
and then move on, rather than have that I don't
want it. I don't want it, and end up being
almost forced it because that is obviously not your issue.
That's someone else forcing it onto you, which is why
(23:20):
it's always good I find socially to put food out
and then people can choose what they want, So I
think that's a really good way of doing it. I
think the other thing, particularly when you're going to people's homes,
so you know, the client, example, goes to the mother
in laws each week and then finds it's really difficult
to eat the healthy food. So one of the tricks
I've always used is if I'm going to someone's home
that I'm not sure what will be served, or I
(23:41):
am sort of concerned, like it might be a barbecue
and you're thinking is there going to be enough salad?
I always would take with me something that was healthy
to bulk the meal up. So, for example, in this example,
you went and in Laurie's Italian and there's always massive
a pasta and heavy food. I would just make an
effort to always take my salad as well, so at
least I can sort of compliment the food. So you
(24:02):
can sort of take control in that way as well,
So you're sort of you might have a little bit
of pasta, but you also have the salad and things
to bulk up your plate, so you don't end up
in a situation where all you're eating is the carves
because you know that's what your mother in law will serve.
So you're sort of not being a victim of it either.
You're always taking control and pre emptying what you need
to make sure it's there, and you don't need to
be rude, but you don't need to have a massive
plate of pasta because you can taste it and then
(24:24):
fill your plate with the salad or vegetables that you
need to balance out your meal.
Speaker 2 (24:27):
And I love that, and I've had that discussion many
times with clients as well, and sometimes they say, well,
I just feel weird bringing your salad, so I soa,
why don't you bring a salad, a bottle of wine,
and why don't you bring a salad and a box
of favorites like bring it as more of big gifts, like, Hey,
I brought these things to the dinner party, thank you
so much for having us. Maybe if it is a
little bit weird that you rock up with your salad
every week, maybe you just bring a little something extra
as well. Bring some fresh fruit for dessert, Bring I
(24:49):
don't know, a fresh loaf of salado with you with
your fresh salad. You know you find it weird, there
are ways to get around it. But again, if anyone's
upset by you bringing your own food, that's on them,
Like that's an issue that they have, not you. And
I just think like, if they want you to attend
their house for dinner every single week and they're not
willing to provide things that you've asked for, such as
healthy meals or extra salad. I think you just take
(25:10):
it upon yourself and bring it and it might be
awkward for a week or two. But if this is
something that's happening every single week, guess what, In two
or three weeks, they'll get over it and they'll be like, oh,
this is just something that Susie does. She comes with
her salad, and they'll get over it. They'll adapt to
it eventually.
Speaker 1 (25:23):
Well, I've just dropped up at my sister's house and
I've brought a tin of smoked oysters to make sure
she had them, and a bottle of French champagne. So
they go taking care of my needs. Land, no salad, insight.
Speaker 2 (25:33):
Exactly, balancing it, love it, balancing. I'd probably rock up
with some ice cream and some salad.
Speaker 1 (25:38):
She's cutting the salad as I speak.
Speaker 2 (25:40):
All right.
Speaker 1 (25:41):
Yeah, And well that brings us to the end of
the Nutrition Couch for another Sunday. If you haven't done
so already, don't forget to subscribe and have us delivered
twice a week to give you everything that's new in
the world of nutrition. We have our live event recording
and also our recently released product guide for the supermarket
on our website, the nutritioncouch dot com and we will
you on Wednesday for our regular product review segment. Have
(26:03):
a great week.
Do you love bread, or more specifically, do you love
sour dough? Bread? Whether you love nothing more than buying
a fresh low of crunchy sour dough, or even still
making your own from scratch after COVID. Let's be honest,
it's a delicious smell and taste that is hard to beach.
What may come as a surprise, though, is that not
all sour dough is equal, and nor is it always
(00:22):
as healthy as we may think it is.
Speaker 2 (00:24):
Hi. I'm Susie Burrow and Emile and Water and we
bring you.
Speaker 1 (00:27):
The Nutrition Couch, the bi weekly podcast that keeps you
up to date on everything you need to know in
the world of nutrition, as well as the rundown on sourdough. Today,
Lean and I are going to take a closer look
at some brand new research on nuts, which may mean
that you can enjoy them a little bit more freely
than you have considered. And our listener question is all
about family functions and the feeders that you may find there.
(00:50):
But to get us going, leanne, I know you love
a bit of cheeky sour dough. Do you actually make
your own or do you buy it?
Speaker 2 (00:55):
You do not make my own, and I never have.
Even through COVID. People are like, surely you had plenty
of time. I was, like any dietitian, well most dietitians
I know, we were the busiest we've been through COVID,
and so I did not have time to make my
own sodo or anywhere.
Speaker 1 (01:08):
Well, one of the reasons I wouldn't make sour dough
is because I'd eat it, like you know what I mean,
like fresh a loaf of fresh bread. We've all been there,
even if it's just bakery bread. Like if I buy
a delicious loaf, like I'll pick at it because it's
so good. So it's more portion control because if it's
not in the house, you can't eat it. And I
would struggle with a fresh loaf in my home to
(01:28):
not eat way too much of it. So, you know,
I think it's a nice hobby. But I'll often say
that to clients of mine who want to bake. They
may see something that we've posted on Instagram and they'll
be like, can I have those muffins or if I
can have that banana bread, and I have to. I
don't have to, but I put it on because people
love baked goods on Instagram. But for my clients, I
don't want them making a whole loaf of something because
who's going to eat it all? And sometimes I'll point
(01:50):
that out and they're like, yeah, you're right. So I
think that's a fine line between you know, enjoying from
homemade goodies and not setting yourself up for overeating, particularly
if the goal at a particular time is weight control
or fat loss. And if you are a baker of
any kind, I guess i'd encouraged you to kind of
freeze it so you're not tempting yourself too much. I
digress because we're going to come back to Saljo in
(02:10):
a second, because we wanted to talk about some new
research that actually came out at the end of last year.
And in the world of nutrition, you know, there's a
lot of headlines that come up time and time again,
you know, if you want to talk about diets or
fads or things that come up in the media, but
we don't actually get really hardcore research that often that
(02:30):
is kind of new and exciting because you know, science
takes a lot of time, it's very expensive. Sometimes it's
industry sponsored, so that's you know, questionable in terms of
if it's untainted or not biased. So this was really
fascinating and it was came out in a food processing paper,
and it found that when we look at the nutritionals
(02:52):
on a product, so for example, you might buy a
packet of nuts in the supermarket or a nutbar. Now,
those numbers are often coming from databases, and the databases
can be quite old. Indeed, the energy calculation equations that
we use to calculate metabolic rate can be a little
bit out of date. They may have been performed on you,
six fit males in the fifties, you know, So it's
(03:14):
sort of we extrapolate a lot of data. And that's
very much the same for calculating the nutritionals of food,
because to truly calculate how much energy is in food,
you have to do what's called bomb calorimetry, which is
very old school science, where basically you burn the food
and see how much energy is produced and then measure it. Now,
the food companies don't go and do bomb calorimetry when
(03:35):
they're calculating nutritional panels. They're using databases because that's kind
of pure science. Now, you can certainly check those numbers
if you were a scientist and had a lab and
you wanted to check things. You could put them all through,
but it's really expensive to do that, so we just
generally use old school tables that are coming back that
may have been based on numbers which were performed many,
many years ago. And so what their latest research has
(03:57):
found is that it appears that tree nuts, as well
peanuts which actually alleg you actually contain a peder, contains
significantly less energy than a traditional nutrition label may imply.
And the research is that when we actually consume nuts themselves,
we don't absorb a lot of that energy. So even
though it might say on a nutrition label, for example,
(04:18):
thirty grams of nuts contain one hundred and eighty calories,
what they're understanding about physiology is the way the nuts
are broken down in the body and the way the
cell wall of those nuts is that a lot of
that is actually excreedom. So the nuts that we once
thought or would described as giving us, say, one hundred
and eighty calories, may only give us It's about twenty
five percent less across the different types of nuts. So
(04:41):
I think almonds came in at twenty three percent less
something to look now, arm's twenty six percent less walnuts
and cashu's twenty two percent less and so cash's fourteen
percent less. So it's quite a significant amount of calories
because if you are you know, we're giving recommendations for
someone to say, look, your nuts have got two hundred
calories and you're only absorbing about one fifty of those.
(05:01):
It does add up over time. So it was quite
interesting science, you know, looking at the nutrition of whole
food in particular. But also for me a good reminder
Lyne that always nutritional labels are a rough guide only
because there are these kinds of inaccuracies that come, and
there's also individual differences. There's even individual differences in the
type of nuts you have. So a nut that is
(05:23):
already broken down more or breaks down in your mouth easily,
so a crunchy nut you'll absorb more of those calories
than a softer nut that you don't chew as much.
So that's how specific it is when it comes to
the science. But yeah, I just thought it was interesting
because we know that very few Australians get the recommended
serve of thirty grams of nuts a day. I think
it's less than one in ten. We know that a
(05:43):
daily serve of mixed nuts is associated with the reduced
risk of heart disease and a number of disease states.
They don't appear to be associated with weight gain, so
people often think they're hind in fat when the research
does not show that. It shows that people who consume
nuts regularly actually have lower body weights than those who don't.
And yeah, I just thought this was a kirky little
piece of research that we've found that, Yeah, it appears
that we absorb about twenty five percent less calories that
(06:05):
come out of eating nuts than we once thought.
Speaker 2 (06:07):
And I think it's interesting because you know, we've always
said nutrition is a science, and this just shows us
the science behind a lot about nutrition topics and studies.
Whereas people who don't understand the science will just say, hey,
use my fitness power tracking, Macro's tracking calories, scan your
food labels in like most you know, personal trainers without
the scientific degrees actually do. And that's why clients actually
(06:29):
really struggle to get those results long term. So it's
really interesting because the atwater system, which is what we've
used here in Australia for you know, well over one
hundred years, is what food companies use to measure and
mandate their food labels. Now, this atwater system, as you said,
has been around for a very very long time, and
a lot of the time it's just measured the direct
(06:50):
energy that a food gives out. But the research is
really showing us now it doesn't take into account how
our body actually metabolizes that food. So, yes, nuts they
have a certain amount of killo duels or calories in them,
But how your body actually metabolizes that is very different,
and in something with some amounts of fiber in it,
things like nuts as an example, that the fat portion
(07:11):
of the nut, as you said, in the fibrous cell wall,
it's kind of like locked up or bound up in
the fiber in the wall, so the body can't actually
access all of that fat, and a lot of it
actually passes through and is excreted out. So nuts are
something that you know, both of us working in the
fat lost space as fat loss dietitians, we love. We
recommend them to our clients. Of course we're recommending. I
generally recommend either natural or raw roasted. I don't you know,
(07:34):
we're not going to be recommending honey roasted cashews and
caramelized almonds or anything like that. Sure have them as
a treat, but not on a daily basis. But you're right,
people do fear things like nuts because they are high calorie.
So this is really exciting research to really help people
have a better well rounded diet because the fats in
them are incredibly healthful for us, and also you know,
(07:55):
they have great amounts of protein, great amounts of fiber,
they count as plant points, they you know, positively impact
our gut health long term. But I will just say
that that research is really depending on the nut. As
you said, it's almonds at twenty six percent, walnuts at
twenty two percent, and cashews at fourteen percent, So it's
not all nuts, and also it's not all of them
are automatically twenty five percent less. But I do think
(08:16):
it's important, and we've had this discussion on the potty
before that food labels can be off by about twenty percent,
and this research, if you look at the average of
those three nuts, it's probably just under twenty percent. So
it's a good reminder that we can't just take everything
with a grain of salt. If you're eating food and
you're just scanning all of your labels into my fitness
Pal and you're not getting those results twenty percent difference
(08:37):
is what it could actually take or what food companies
are allowed that variability when they're actually reporting their food products.
Because a lot of those systems that we're using in
terms of measuring the calorie and the energy density of
food is so old and can be so outdated, they've
given themselves like a bat of a twenty percent buffer,
which this research shows us fits in there perfectly.
Speaker 1 (08:56):
Yeah, and I should make that point. When I was
doing the intro, sort of did indicate that some it
was a measurement error, and that is indeed a possible
cause of error on labels just because of the equations
are used, but in this instance it's not that as such.
The calorimetry does show that that nuts contain that energy,
and the discrepancy here is that we don't necessarily absorb it.
So it's a little bit different from some of the
other differences. But it also reminds me leand that I've
(09:19):
got quite a few of my clients who will eat
very much according to what they're told to eat, particularly
when they're getting back in touch with their hunger qes.
So you know, they're thinking, I'm allowed to eat this
and that's where a little bit is a learning process
of getting in touch with your body to understand actually
also how you feel, because it's not an exact science,
and we have to always combine what we know from
(09:40):
the science in theory as well as then physiologically how
you're reacting because everyone will experience, you know, their appetitele
their hunger differently on a day to day basis, and
so also getting in touch with how you're feeling after
eating a particular food and whether it's satisfying is part
of it. We can't just eat according to an equation.
It's unfortunately a bit more complicated than that, and that's
why it's a bit of an art as well as
(10:00):
a science when it comes to dietetics.
Speaker 2 (10:02):
I love that. And then moving on to my favorite
type of bread a sourdough. So this was a little
bit of an interesting client case study where you had
a client seas who came to you who was eating
a lot of sourdough and big portions because they just
I think Sodo has one of those I guess health
halos attached to it. We think it's the best type
of bread, it's healthiest, it's always promoted, but why is that?
(10:23):
Sowa's a lott to be a really good time to
have a bit of a discussion about how is sourdo
actually made, what makes it a better type of bread?
And is all sourdo the same? So, I guess when
you're thinking about traditional like loaves of bread in the supermarket,
most of that's using some type of baker's yest. It's
got a bit of flour and it's got some water,
maybe a bit of salt in, maybe some added minerals
(10:43):
like folic acid as an example. Sourdough actually is made.
This is you know, Age's old process, which basically sees
you start with a startup culture. So this culture over
time ferments and it forments with the naturally occurring sugars
in the dough, and you sort of have to feed
that culture every couple of hours, don't you know. It
sort of allows the dough to rise like that.
Speaker 1 (11:07):
It's so random because you've got to like feed it
up and keep it alive, it's like.
Speaker 2 (11:11):
And then it doubles in size and doubles in side.
You're gonna keep it nice and warm as well, don't
you So that's how traditional traditional soado is made, and
it generally will take anywhere from sort of like eight
to twenty four hours. So a really good quality sourdo
isn't made instantly. It's not just kind of like the
dose needed together, it's popped in the oven and it's done.
It really does take time to ferment, so a lot
(11:32):
of these properly made sourdough loaves can be quite expensive.
You know, I'm talking eight, ten, twelve dollars for a loaf,
because it does take a lot of time to actually
get to the point where that startup culture has grown
and fermented and you know, doubled in size and then
it can be baked. So I think the key thing
to remember is that a lot of the benefits are
coming from that good quality starter culture. And also in
(11:53):
terms of the sourdough loaves, it's about the ingredients as well.
So you were you found some interesting recent that basically
said that you can kind of cheat to make a sourdo,
And in terms of a lot of the supermarkets, they
will have sourdo loaves that aren't made in the traditional
way with the fermented culture to start with. And if
you look at the ingredients, if you've got a ton
of ingredients in your soado. If it's like commercial years
(12:16):
absorbing acid, yogurt, vinegar, these are actually signs that the
sourdough isn't authentic. They're just trying to mimic the soundo
making process. Traditional sourdo should be made fermented over many
hours and should ideally just have three basic ingredients flour, water, salt,
and then you start a culture together. So that's basically
a real trick to see if your sourd or is
(12:36):
authentic or not, is as minimal ingredients as possible. And
then when I always cut into the loaves, you want
to see those big air pockets and the loaves like
you always want to see those big kind of air
bubbles when you're cutting through it. Again, for me, that's
a proper like a good quality sourdo because it really
shows that fermentation process where you can get those air
bubbles through it. Whereas if you're cutting through a sourdough loaf,
(12:56):
particularly if you're getting something from like you know, coals
or water or like in a cafe, like I'm thinking
of those big pieces of breakfast, I rarely ever see
those bubbles or those you know breaks in the bread
at all.
Speaker 1 (13:08):
A really good quality sow doo will taste sour as well.
It will have a very distinct flavor. It will be
very chewy, it won't be soft in any way. And
the standout to me, and the reason I wanted to
talk about it, was that I was looking at some
clients food diaries over the holidays and just the slice
size was just enormous, and it prompted me to have
a conversation that just because sour doough has some health benefits,
(13:30):
So we know that it controls blood glucose levels better
than traditional white bread because of that fermentation process. It's
also got some good fibers which nourish gut health. So
there's certainly some health benefits, but it doesn't change the
fact land that it's still got a really high carbohydrate load.
So if we compare what I would say is the
gold standard bread, which is a dense, very dense, grainy
(13:52):
type bread that comes in at about twenty four grams
of carbohydrate per two slices, and it's already low GI
plus you get all the benefits of the whole grains
which spoken about before, in the body, the vitamin E,
the zinc, the iron, It's filling bigrit vitamins. You know,
it's the gold standard of bread. Now, a sour dough
the slices that is sort of a one slice that
(14:13):
you go and you get your eggs on. That's equivalent
of at least two slices of regular bread. It's between
forty and sometimes fifty grams of carbohydrate per slice, which
is double what you're getting. So even though it might
have the benefits of a good quality sour dough, you're
not getting all of the grain health benefits, and you're
getting a very energy dense carbohydrate. So you're getting a
lot of fuel going through that let alone if you
(14:35):
have two of those massive slices. So the benefits for
me of sour dough don't outweigh the negatives compared to
not getting the whole grains. Now, of course, then you
can get whole grain sour dough, you can get ryce
sour dough, and I would say a million percent they
are preferable, but you can't take away from the fact
that they're double the size. So one slice for me
of sour dough of around kind of loaf is two
(14:57):
regular slices. You don't need two massive slice of sour dough.
And to get an idea. You can link it to price.
You can ask aet a bakery how long the fermentation is,
because if it's you know, you want the longer the better.
Really generally you'll pay for a better quality one. But
if you go to a supermarket and it's in a
sliced bread and it has sour dough on it, it's
not the same. It's usually got a sour dough powder,
(15:19):
so they're claiming it, but there's no regulation around the
quality of that sour dough, and it's certainly nowhere near
an Artesian loaf, which as we said, is coming in
you know, eight ten dollars a loaf and has that
very distinct flavor and taste. So yeah, you don't kid yourself.
White sour dough is not overly healthy. It's better than
baseline white bread. Sure, it's better than Turkish bread or
(15:41):
Panada kaza, but it's still nowhere near as good as
a good multi grain or dense grain loaf. And if
you really love sour dough, invest and get a grain
or a rye one, because then you're getting still those benefits,
and still the slices have to be tiny because it's
very very dense and very easy to bump up your
carbohydrate and calorie intake.
Speaker 2 (15:59):
You get something with some added flavors in there as well.
One of my local bakeries makes a rosemary and olive
traditional saldo and it's delicious. But I will also mention
that sourdough is something I do recommend for a lot
of my clients with like sensitive tummies or sensitive guts
because of that fermentation process, you're naturally getting a lot
of that extra probotic which is going to help provide
(16:20):
some good back to you in your gut. But during
that fermentation process, it actually has been shown to help
to lower the content of the gluten in the bread.
So it's definitely not wheat free or gluten free, so
it's not appropriate for people with Silly Act disease. But
if you do struggle to digest too much wheat or
too much gluten, saldo for a lot of people can
actually be a better option in terms of a bread
(16:40):
rather than using something like a gluten free bread, because
that fermentation process does actually just help the body to
digest some of those you know, starch is a little
bit easier, So that is I think another reason why
a lot of people do have it, but as you said,
some of the benefits it can be outweighed if you're
just having tons of it and it is more the
white type. I think if you can go for a
grainy loaf or a rice is something I typically will
(17:01):
recommend for my client. Then you're getting some of the
benefits of the better blood sugar regulation, it's a little
bit easier to digest, you're getting some of those natural
probotic activities as well. So Sato is definitely my top
pick when it comes to breads and my personal favorite.
But you're right, the quality matters, and it is very
variable depending on where you're buying it from, when the
ingredients are actually starting with.
Speaker 1 (17:23):
And what we do. So there's a couple of bakeries
in Sydney that I sort of prefer. There's one called
the Sour Dough Bakery that I think is one of
the best in Sydney. So when I'm going to visit
my Italians who are big on sort of that very
good quality bread, I will buy it for them. And
what they do is each timely end they'll get it
and they'll slice it really thin and they freeze it
(17:46):
so they don't sort of use it for a day
or two and over eat it. They'll you know, really
preciously manage that loaf, knowing how much it costs, and
they slice it all up and freeze it, so it
lasts them a long time for their toast and brashatter
and things they use it for. But we don't waste it,
but it means they will, So don't just you know,
eat it because it's there and it quite expensive, particularly
at the moment with food budgets. So if you do
invest in a great loaf, and you know, prefer it,
(18:07):
as I do. If I'm going to buy a great
loaf of bread, I will often buy quite like a
Burk Street bakery so lyad and I think that's a
great one too myself. We're not sponsored, but just a
couple of little tips for some of our favorite sourdoughs.
Again I will if I was more organized, I would
try and freeze it too, because often you waste them,
you know, and that can be four or five dollars
you're throwing out because it goes hard the next day
because it doesn't necessarily have the preservatives of fresh loaf bread,
(18:29):
which will keep them for much longer. And that's another
sign of great quality bread, it doesn't last long, so
you can get around that by certainly freezing it and
then using it for toast and not wasting it in
this current climate where budgets are important, so yeah, that's
a good way to use that wisely and still enjoy
your sourdough, but enjoying it in the right amounts. All right, Well,
for our final topic of today, we actually wanted to
(18:50):
talk about this before Christmas, but time's got away from us.
But this is actually something I think LeAnn that comes
up all the time anyway, whether you're going to your parents'
house for dinner or to your in laws and your
mum will cooks for you, or it may be a
friend who's a bit foody obsessed or an office worker
and they're always bringing food around. And the question was
from one of our Instagram followers. And if you don't already,
(19:11):
we put a lot of our content on the Nutrition
Couch Facebook and Instagram site, and we also get a
lot of our questions from you guys and our direct contacts.
So if you've got comments and things, we do scan
through those. In Bronte, who helps us a lot with
the podcast, will always be onto those so feel free
to send through any topics you'd like us to cover
in the next year. But the question was around what
do you do when you're being force fed by your
(19:35):
family and you're trying to keep your diet on trap
And I thought this was a great question because it
does come up all the time, and I think some
of these behavioral skills will be really relevant. So the
first tip that I have in terms of that is
probably a little bit side stepping out. But I always
think people don't really pay that much attention to what
(19:55):
you're doing. They'll try and get the food on your plate,
but they're literally not going to go and force it
down your throat. Even if you find it's easier to
say yes but then don't eat it. To me, that's
one of the easiest ways. You can either give it
to your partner just you know, play around with it
a little bit, so even though they might force it
on there, you ultimately are in control of whether you
put it in or not. So just keep in mind
if the path of least resistance is often to take
(20:16):
it and then to palm it off, or you know,
take your plate to the kitchen first to the door,
because sometimes some of those conversations can be really intense
and you just don't need them to be. So I
think just sidestepping it is one of my key tips
when it comes to force feeders and mother in laws
who maybe go a little bit too heavy on the
serving sizes.
Speaker 2 (20:34):
Yeah, and I have very similar to that role. I
was having a conversation with a client just the week
before actually, and she was saying, I've tried having the conversations.
I'd let her know, please don't bake for me. And
I've actually had clients that have diagnosed oilily actacies. And
it's even harder because people will go out of their
way to be like, I made you a cake and
I made it specifically gluten free for you. You have to
eat it and almost guilt them into eating it because
(20:56):
they went out of their way to make something gluten
free for them. So that's even more challenging. And what
I say, like you just accept a piece and say yep, great.
If you've had the conversation where you're like, please don't
do it, and they do it anyway, Like, we're not
here to ruin relationships or upset people. That's not what
we want to do. But like you said, just you know,
have someone and just say, look, I'm letting you know
I'm not that hungry, but I would love to taste some.
(21:17):
So can I just have a really small amount and
then just kind of either use your fingers or a
knife and fork and pull it apart and cut it
into little pieces, because it looks like you really tried it,
if it's kind of like across your plate versus still
sitting there and like the one piece or the one
you know section that you got it from. So I
kind of I'm lucky with me, or as well, I've
got her and I kind of like pull little bits
off and give her a little bit, or you know,
(21:37):
spread it around my plate and it looks like you've
eaten a lot more than you actually have. Or you know,
if you've got a little napkin, you can put someone
in a napkin. We're not here promoting wasting food, but
I also think that if it's not something that you love,
and it's not something that's healthy, if someone's baked your
biscuits or a cake, let's be honest, you're not adding
anything really healthy into your body. So you can waste
it into a napkin and waste it into the bin,
or you can waste it into your body. And that's
(21:58):
a saying that I heard another dietician saying, I really
like it because you know, we're not here promoting wasting food.
But at the same time, if you're putting crap into
your body, you're kind of wasting it in that perspective
as well. So here's just another sort of frame of thought.
I think at this time of year, when there is
so much food being pushed on us, even after Christmas,
you know, that kind of food hangs around for many
weeks after. Its a lot of times where we can't
(22:19):
catch up with friends or loved ones at Christmas. We're
doing the cup shops well into January, so it's still
an issue that's very relevant. But I think, you know,
kind of breaking it up or pulling it apart in
your plate can be a good idea. You know, letting
the host kind of go around give you one and
then kind of palming it off to someone else can be.
But use your option or just have a bitle to
and say thank you, that was so delicious, but I'm
so full, I just ate before I came, or you know,
(22:40):
lunch was so good, I really I can't enjoy it now,
I'm going to put it into a little box and
take it home for later and really enjoy it later,
and then whether you do or not, it's completely up
to you.
Speaker 1 (22:48):
I'm a big fan of the taste don't eat, and
again I'm not saying it to promote disordered eating or
food waste, but the reality is we can't eat everything
that crosses our path, none of us can.
Speaker 2 (22:59):
You know.
Speaker 1 (22:59):
We're energy dense environment where there's always masses of food
around and we don't move a lot, so we do
have to have strategies for managing ourselves, particularly in social situations,
and sometimes it is easier to have it, taste it,
and then move on, rather than have that I don't
want it. I don't want it, and end up being
almost forced it because that is obviously not your issue.
That's someone else forcing it onto you, which is why
(23:20):
it's always good I find socially to put food out
and then people can choose what they want, So I
think that's a really good way of doing it. I
think the other thing, particularly when you're going to people's homes,
so you know, the client, example, goes to the mother
in laws each week and then finds it's really difficult
to eat the healthy food. So one of the tricks
I've always used is if I'm going to someone's home
that I'm not sure what will be served, or I
(23:41):
am sort of concerned, like it might be a barbecue
and you're thinking is there going to be enough salad?
I always would take with me something that was healthy
to bulk the meal up. So, for example, in this example,
you went and in Laurie's Italian and there's always massive
a pasta and heavy food. I would just make an
effort to always take my salad as well, so at
least I can sort of compliment the food. So you
(24:02):
can sort of take control in that way as well,
So you're sort of you might have a little bit
of pasta, but you also have the salad and things
to bulk up your plate, so you don't end up
in a situation where all you're eating is the carves
because you know that's what your mother in law will serve.
So you're sort of not being a victim of it either.
You're always taking control and pre emptying what you need
to make sure it's there, and you don't need to
be rude, but you don't need to have a massive
plate of pasta because you can taste it and then
(24:24):
fill your plate with the salad or vegetables that you
need to balance out your meal.
Speaker 2 (24:27):
And I love that, and I've had that discussion many
times with clients as well, and sometimes they say, well,
I just feel weird bringing your salad, so I soa,
why don't you bring a salad, a bottle of wine,
and why don't you bring a salad and a box
of favorites like bring it as more of big gifts, like, Hey,
I brought these things to the dinner party, thank you
so much for having us. Maybe if it is a
little bit weird that you rock up with your salad
every week, maybe you just bring a little something extra
as well. Bring some fresh fruit for dessert, Bring I
(24:49):
don't know, a fresh loaf of salado with you with
your fresh salad. You know you find it weird, there
are ways to get around it. But again, if anyone's
upset by you bringing your own food, that's on them,
Like that's an issue that they have, not you. And
I just think like, if they want you to attend
their house for dinner every single week and they're not
willing to provide things that you've asked for, such as
healthy meals or extra salad. I think you just take
(25:10):
it upon yourself and bring it and it might be
awkward for a week or two. But if this is
something that's happening every single week, guess what, In two
or three weeks, they'll get over it and they'll be like, oh,
this is just something that Susie does. She comes with
her salad, and they'll get over it. They'll adapt to
it eventually.
Speaker 1 (25:23):
Well, I've just dropped up at my sister's house and
I've brought a tin of smoked oysters to make sure
she had them, and a bottle of French champagne. So
they go taking care of my needs. Land, no salad, insight.
Speaker 2 (25:33):
Exactly, balancing it, love it, balancing. I'd probably rock up
with some ice cream and some salad.
Speaker 1 (25:38):
She's cutting the salad as I speak.
Speaker 2 (25:40):
All right.
Speaker 1 (25:41):
Yeah, And well that brings us to the end of
the Nutrition Couch for another Sunday. If you haven't done
so already, don't forget to subscribe and have us delivered
twice a week to give you everything that's new in
the world of nutrition. We have our live event recording
and also our recently released product guide for the supermarket
on our website, the nutritioncouch dot com and we will
you on Wednesday for our regular product review segment. Have
(26:03):
a great week.
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