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Jenny Tschiesche: Why Nutrition Advice Is Confusing Everyone · The BEYOND Podcast

• 0:00
  Unknown: It's upsetting to know what's happened to the food industry. It's horrible.
• 0:04
  Businesses want to make money. All the theory behind nutrition. What do you do
• 0:08
  with it? I think it is over complicated. But then I wouldn't have a job if it was less complicated.
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  [music]
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  You need to become very savvy when it comes to label reading. Look at things that you don't
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  recognize. And if you don't recognize, question it. What is the biggest red flag within the label?
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  The biggest red flag for me on any label is something that says whenever [music] you go
• 0:33
  to buy anything, there is an impulse buy section which is there to make you want to buy something.
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  What have they done to our food? Breakfast. Is it the most important meal of the day? It depends on
• 0:44
  who you are. On the subject of sweets, sugar is very inflammatory. If you've took sugar off the
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  table and we didn't eat another sugary thing in our lives, we would still find enough. The human
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  body does not need sugar. And a heavier bread is more likely to have less ingredients in it. The
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  softer they are, the more red flagish it is. Yes. Not every ultrarocessed food is a dangerous food.
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  Is vegetable oil a processed food? Yes. Try and listen to your body more than you listen to social
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  media. What are we snacking on? So, ideally, we would not have to snack. Most of us should be able
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  to go between meals without eating. We shouldn't need to snack. When we listen to our bodies,
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  our bodies will tell us exactly what we need. one takeaway for people, what would it be? Um,
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  something that I haven't already said. Um, Jenny, hello. Welcome to Beyond the Boardroom.
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  Thank you. So, we were having a little informal chat, weren't we, about um
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  all the theory behind nutrition and it's completely and utterly overwhelming. It is at
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  the moment, I think. Yeah. Yes. And what does it all mean? How do we We We've had great podcasts,
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  but I've brought you on to just take, you know, all that theory. Let's take it and let's Now,
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  this is all about applying it in easy digestible chunks. I love what you did there. [laughter]
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  I'm going to eat my nutrition. Yes. Yeah. Because we want to just um like what do you do with it?
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  What do you do with all the information as in what do you eat? Yeah. Absolutely. I think it
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  is over complicated but then I wouldn't have a job if it was less complicated. So that is my
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  job to be that kind of you know take you from all the theory to actually what the heck did you put
• 2:26
  on your plate you know that this is the conundrum and we're so time poor you know our lives are so
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  busy now whatever stage of life you're at your life is busy and it's over busy and we just do
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  not leave enough time when we compare the time we leave for cooking preparation etc to perhaps
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  how people would have done that and even if you look at the design of our houses and our kitchens
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  they're not really set up for food preparation as we would have considered it Back in the day,
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  we talk about food prep now, like we do, you know, four chicken breasts and some rice and some veg,
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  you know, ahead of a week of work. But that's not what we really meant by food prep back in
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  the day. There would be processes involved that would take you from raw materials to a
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  a cooked meal. Raw materials do anymore. Yeah. Raw materials to a meal. Okay. I mean, I I I don't
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  know what you mean by a change of design for our kitchens. So, we've got the kitchens we've got.
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  We're in the situation we're in. We're all busy. Okay. We've all heard this this information coming
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  to us about ultrarocessed foods and we know that it's a food that's been processed too much and now
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  it's bad for us. Can you That's a really good way of putting it. I like that. [laughter] Why didn't
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  I think of that? And elaborate on that. So, what is it when we're looking on shelves? What is it?
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  It will be a food that has uh lots of ingredients. Step one, ingredients that you have perhaps not
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  heard of before. So they will sound I know people say this and it's very cliche but a
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  little bit more like a chemistry experiment than the sort of things you'd find in your kitchen.
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  But if you think about some of the things that perhaps you did you or were aware of growing up,
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  things like artificial colors or artificial flavoring, it's like that but times X now
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  because now we're looking at things that have got emulsifiers and stabilizers. There's a whole
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  range of artificial sweeteners and I think that would be a podcast in its own right because it's
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  so complicated. I was going to say if I ask you what is an emulsifier, what is a stabilizer? We're
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  podcast and we're moving away from that. So basically what do you do? Yeah. So you need to
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  become very savvy when it comes to label reading but we haven't got time necessarily to do that.
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  So the easiest thing that you could do is you know cook from scratch but scratch really means
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  different things to different people. So, there are variations on that and perhaps that's what
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  we'll, you know, we'll discuss. But, you know, I would say meat that looks like it's come from an
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  animal. Um, nuts, seeds, whole grains, vegetables, and you know where those vegetables have come
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  from, the ground, a tree, whatever. Um, I'm trying to think if there's anything I've forgotten there.
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  Oily fish as well. You know, this is a a whole foods diet. These are recognizable foods. We don't
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  need to be considering things that are beyond that, but we do because because we're time poor.
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  I think this is where we need to ask questions about where our food is coming from. I don't think
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  people ask enough questions in certain contexts that we talk about when you go to the supermarket
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  label reading, but then equally some people will read every single label and then have takeaways
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  three nights a week and not even think about how that's being prepared. So, it's consistency
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  because you're saying a food with a lot of a meal with a lot of ingredients, but then you go to a
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  really nice restaurant. Let's say you want to go to a nice Italian restaurant and you're having a
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  beautiful seafood pasta and there's lots and lots of lovely things in there. You have no idea what,
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  but it's nice. Yeah. Is that an ultrarocessed food? It's unlikely that it is if it's been
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  cooked in the kitchen. And you know, most Italian restaurants, if we think about the culture of
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  Italian restaurants and how Italian immigrants arrived, they brought their food culture with
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  them. They set up restaurants as one of the industries, the sort of founding industries,
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  and they've prepared food from scratch since the day dot. But then take that,
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  literally take that example and look at the number of adverts that give you the impression that the
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  pizza or pasta sauce that you're going to buy from the supermarket was cooked by your Italian
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  grandmother. Now we're moving into ultrarocessed. So the Italian restaurant, great. The food that
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  tells you it's authentic and Italian, not great. No. and I'm in marketing and that upsets me a lot.
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  I used to be in marketing too and I look at it through my daughter's studying
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  marketing at university and I do look at things through a very different lens.
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  I could only see the positive in marketing back in the day and now I see how it can be used but also
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  very easily misused and people can misunderstand a lot very easily because we're so time poor. Yeah,
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  that Yeah. [laughter] Well, that's um pulling the wool over one's eyes. It's not prepared by
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  a grandmother. It's prepared in a factory. And I suppose that's what you're saying. When it's
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  in a factory and there's these things being added to it that we don't know what these things are
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  and they won't grow in nature and you won't pick them off a tree, they there is something going on.
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  So the biggest change so from that all we can take that we need to look at the label. Yeah.
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  Look at the things we don't know. And that's a red flag. Don't buy it. Yeah.
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  Look at things that you don't recognize and if you don't recognize question it. I mean I find
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  it harder as I get older because I have to take my my glasses my specs with me when I go shopping. So
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  you know that standing in the supermarket holding it further and further away. But
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  you know the reality take a photo and then enlarge it. Well there is that too
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  and and and you know this this happens to us because we are so well I am particularly
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  doing what I do but so focused on trying to find better alternatives. I'd love like anybody else
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  I think I'd love to have the time to cook from scratch. I write cookery books. I do
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  cook from scratch, but I'm always trying to find, if I'm truly honest, hand on heart, I'm trying to
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  find a quicker way because I understand that not everyone's going to be in the kitchen all day like
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  I am some days. Yeah. My parents cook from scratch and uh when my dad comes to visit me,
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  he makes me spend the whole day with him in the kitchen and he gets really frustrated. He's like,
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  "We need to make the stock and then we need to do this and then we need to I'm like, "Dad,
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  what a beautiful thing he does." I love it. I love it. But it's so time consuming. It is. Yeah,
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  but it is also an area, a time in your life where you do have connection. And my my mom worked
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  full-time. I'm the youngest of seven children. The kitchen was a galley kitchen. And I kid you not,
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  I probably got the most steps in by trying to speak to my mom of an evening while she prepared
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  an evening meal. And all you had to do was she'd just say, I don't think she'd even say you just
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  automatically move as she reached for the ladle or the wooden spoon or the knife or whatever.
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  And and it was just that immersive experience. I don't even know that I knew that I was learning
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  how to cook. But the six six out of the seven of us, I would say, are very good cooks.
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  I apologize to the person who I've just missed out of that list, but you know that it because that's
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  how we grew up. We grew up around a mother that did cook and she was working full-time,
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  but it's still so important to have a cook meal every evening. Okay. So,
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  there's two things that are coming from this. Um the first one, if you can answer this, is what is
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  the biggest red flag within the label? That's one. And then the second one is a lot of us do cook,
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  you know, the basics like a chicken breast with some potato and whatever some vegetables,
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  but we really fall down on the other things, the cereals, the the whatever the the drinks that we
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  might drink, snacks. So, so could you answer those two? How do we prevent that? What what's that red
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  flag and how do we prevent the other one? Yeah, sure. So, probably the biggest uh sort of one
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  area of or one set of ingredients within the ultrarocessed um kind of area rephrase that.
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  The the biggest uh red flag for me on any label is something that says emulsifier or stabilizer. Now,
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  the unfortunate thing is it doesn't always call that out as an emulsifier or a stabilizer. So,
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  it's almost better to become aware of what they are. So, they're gums generally. um so guag gum,
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  zantham gum etc and emulsifiers. Now the the most amount of research has been done on CMC,
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  caroxymethyl cellulose and polyorbate 80 and those are ones that we should be aware of and we should
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  be looking on the labels of our food but I think when it comes to foods that contain those they are
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  quite prevalent in our diet and a lot of our kind of free from foods for example
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  um so you know you're free from dairy milks and you're um free from loaves your uh gluten-free
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  loaves your gluten-free pizza bases A lot of those will contain them, but even a lot of our
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  dairy products will contain like um yogurts for example, ice cream. So, they're an area that I
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  would look to if you can remove. That's really really difficult. What do they do to you? Well,
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  the research suggests that it affects the gut and the gut lining. And what we do know is that
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  that can create inflammation. And inflammation is at the root the root cause of everything that we
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  know to be lifestyle related. So, anything we can do to reduce inflammation is a good thing. And we
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  know that a diet that's higher in antioxidants. So, look, if you're someone that's like traveling
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  loads with work and you're not in control of what you're eating um in terms of, you know,
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  you don't know whether you're going to be eating something with emulsifiers and stabilizers,
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  it's sort of beyond your control. What you are in control of is what you eat in the other meals or
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  whilst you're traveling. Then really up your antioxidants. You know, think about brightly
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  colored fruits, vegetables. The color should come from the fruit or vegetable, not the packaging.
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  Because of course, that's what again manufacturers have done a really good job of making, you know,
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  a whole aisle of a supermarket look really bright and colorful because we do eat with our eyes, but
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  we don't need to be, you know, the allure doesn't need to be in the packaging. It needs to be in the
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  natural color of these foods. Um, so that's what we should be looking for. Okay, so those are the
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  the red flags. And then when it comes to our cooking and most of us are actually well most
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  a lot of us do cook you know we think we're all if you have to ask people most people think they're
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  generally quite healthy and I would use the word generally it's the other stuff it's all the snacks
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  and everything y sweetened yogurts I'm going to not the Greek yogurts you know what what else
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  I mean anything that you're going to have in between meals but again that says more about
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  our culture and the way that we live our lives you know we we fair enough people are going to snack
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  but if you look again How you know marketing is sort of think about the impulse purchases and how
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  whenever you go to buy anything whether you're in a supermarket whether you're buying a rail ticket
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  whether you're in you know a shop somewhere there is an impulse buy section which is there to make
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  you want to buy something and it's going to be a snack it's ideally going to be you know nuts or
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  fruit but it's very rarely that and you know if you stop at any service station in the UK there
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  will be by every till that you go you you're going to check out. There'll be something that's there
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  to to We were just in in Devon recently and family and my mother-in-law came with. We were driving.
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  We had to stop at the service station and my husband was like, "Should we get a McDonald's?"
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  And I was like, "No, we're not going to get a McDonald's. That's really I I don't
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  want it." And I got frustrated because I already knew that I wasn't eating that healthy. I was on
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  trainings, you know, they were they were having a little trip, but I had to do training and I was
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  already I knew that I had biscuits there and I thought, "Oh no, not McDonald's, please."
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  Then I looked around and I was like, well, what are the choices? Gregs, McDonald's. What? Why?
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  Why isn't there a whole food beautiful farm? I don't know, something. Why? [laughter] It's just
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  not commercially viable. I mean, there there's a really good services on the M25 that recently
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  lost its Leon. I mean, Leon was probably the best alternative to a McDonald's. Yes,
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  you had to pay more for it, but if you wanted that kind of, you know, fast food fix on a journey,
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  that was a great place to stop. And the fact it's gone and it's been replaced by actually, I
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  think it's a premon Starbucks. I'm not sure. But, you know, that means there the choices that were
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  available are not now. It's just not there. The healthy choices are not there. And then you go in
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  and there will be a marks and spent. So, so thank goodness for that. And you might be able to get
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  some berries which you haven't washed cuz you're not by a tap with a clean [laughter] water. So
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  you're eating all your chemicals or your choice is some sandwich which is also ultrarocessed
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  or some chocolate or some crisps or it's absolutely devastating. Why can't they give
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  us a smoothie with some nice real fruit and you know the the best thing you can do is buy a banana
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  cuz you can peel that and eat it. Yeah, that's not a bad choice. Uh yeah, I mean you can do so
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  limited. Some of the I do a lot of corporate well-being and some of the companies I've
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  worked with have people that are out on the road all the time. They work through the night of the
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  sorts of places that are going to be open for them to grab something whilst they're out
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  and what's available is so shocking. I mean, you know, it's it's very very hard for me to advise
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  anybody on what they should be doing when they're in those when they have that that fewer choice
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  those fewer choices to make from, you know, it's very hard. So, I totally get that.
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  Travel with food maybe was something someone else said which is was quite good advice.
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  Okay. So, breakfast, is it the most important meal of the day? And if it is, uh, what shouldn't
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  we be eating? Let me I'm I'm rephrasing the question that I was originally going to ask
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  based on what you're saying. Yeah. Yeah. So, um, it depends on who you are. Like,
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  I I do a lot of content creation, a lot of social media, and I do understand that people
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  don't like nuance, but I'm afraid it exists. You know, for some people, breakfast is absolutely
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  their best meal of hands up, that's my favorite meal of the day. I almost live for my breakfast,
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  but I am a morning person. You know, if you look at chronotypes, and this is where we
• 15:49
  look at what's going on with the sort of hormone levels in your body. I am such a lark. I get up
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  early in the morning and quite frankly, I am ready to go to bed nice and early in the evening, too.
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  However, if you're more of an owl, you know, you're probably not a breakfast person. You're
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  probably somebody but but but you do need to plan for when you get hungry, but you're probably
• 16:08
  somebody that benefits more from a brunch. But I would say that first meal of the day is really
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  important and it does need to be a really balanced meal. And again, um, you know, we we have had,
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  uh, I think a lot of messaging over the years about what a good breakfast looks like, but you
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  only need to travel to, you know, somewhere in the Middle East or somewhere in South America or
• 16:29
  go to Japan and you get to see a very different version of what breakfast looks like. And and
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  breakfast in a lot of countries is not a different meal from any of your other meals. Um, you know,
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  it is what we might consider here in the UK to be more suitable for a lunch or an evening meal. Yes.
• 16:47
  Yeah. I noticed that. Yeah. When you say, "Oh, you have to eat protein with your breakfast." And,
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  you know, yes, you might have the bacon, which bacon is not ultrarocessed, really bad for you.
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  And then, yeah, you think, but but we're eating dinner for breakfast. It is a strange. Yeah.
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  You know, and there should be no problem with that. And I think again this is about a mindset
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  change you know where if you have traveled and you have seen that you understand that you if
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  somebody says to you when you're having a bowl of cornflakes every morning you've got to get
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  your protein in. That's a big step change for you. Where are you going to get your protein?
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  You probably think oh maybe the milk. You know I where am I going to get my protein
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  when I'm having cornflakes for breakfast. But if someone says to you like you're already having
• 17:26
  two eggs for breakfast. You need to get more protein. That's a really easy step up. You know
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  add another egg in there. If you want a bit more fiber, put some avocado. If you want to add a bit
• 17:36
  more fiber, put some maybe some change your white toast to your whole grain sourdough or something
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  like that. It's a very easy change in mindset for the person that's already, you know, thinking of
• 17:44
  their breakfast more like a lunch or an evening. Breakfast is so nice. Like bacon and eggs and
• 17:51
  beans and nice toast, you know, you kind of and um but so so is yogurt with berries and Yeah. And
• 17:59
  again, I But those are breakfasty things. They're breakfasty things, but we don't have to look far
• 18:02
  to where those sort of the origins of those things came from. I mean, growing up, we didn't have like
• 18:08
  a lot of yogurt even, you know, plain yogurt, yes, but we wouldn't have had like a fruit yogurt.
• 18:13
  And therefore, yogurt wasn't, you know, anything kind of that to be aware of. I didn't have to
• 18:19
  worry about modified m starch or any stabilizers or any sweeteners or any coloring in my yogurt as
• 18:26
  a child because I just have plain yogurt. Yeah, there wasn't any. things have changed, you know,
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  and that's and that's where it's almost like it's almost like a game and you have to kind of keep
• 18:35
  up with the rules and the rules keep changing and that's where it feels like it's unfair to people
• 18:39
  that don't do what I do. What have they done to our food or what have we cuz it's humans. We've
• 18:44
  done it to our own food. Yeah, we've accepted it. Um, but I also think that uh, you know,
• 18:49
  there's a lot of money to be made when you start using people. I've had somebody said this to me
• 18:53
  the other day. There are more ingredients in that one and and yet it's cheaper, you know,
• 18:58
  or there are fewer ingredient. I think it was um, I was comparing crisps. Yes. You know, and I was
• 19:03
  comparing a baked crisp, which ostensibly is, you know, healthier. It tells you it is on the back,
• 19:09
  you know, versus an olive oil crisp. I don't eat crisps that often, but if I'm going to eat them,
• 19:13
  I'd probably eat the olive oil ones. Olive oil crisps. Yeah, because you know fewer ingredients.
• 19:18
  Yes, they're so much more expensive. But it's the point that the ingredients are expensive when
• 19:22
  they're real ingredients. It's when you put all of the additives in, they're a lot cheaper for cheap
• 19:27
  and they give the food longevity. They give the food shelf life and that's what people really
• 19:31
  want. They want to be able to, you know, come back in a year's time and if don't worry if those
• 19:35
  baked crisps haven't sold because they'll still be in date. We can still make money off them.
• 19:39
  So think about that sitting of years [laughter] old crisps in a packet. Yeah. Things that
• 19:45
  you come back to a year later and they still look the same. They're probably not for you.
• 19:51
  Yeah. Same with bread when it lasts a little bit too long. I think in in the States it lasts for
• 19:55
  a very long time, doesn't it? Yeah. And and you know, again, you have to look only Yeah.
• 19:59
  across the Atlantic to find that there is um some interesting there are some interesting ingredients
• 20:05
  that have been added to bread over the course of time and sugar being one of them. And if you go to
• 20:09
  the US and you ask for rye bread, for example, it doesn't look and taste anything like the rye bread
• 20:16
  that you know I've had. I've married a a half German um his father used to get the bread from
• 20:22
  a German baker in Ireland growing up and you know so that's the rye bread that I was introduced to
• 20:27
  standard. I love German rye bread going you know you really have to chew it but if you go
• 20:33
  to America and you ask for rye bread it's it's nothing like that. It might have some rye in it,
• 20:37
  but it tastes sweet and it's really really hyper palatable. On on the subject of sweets,
• 20:42
  so we we spoke about ultrarocessed foods. We understand that they cause inflammation. They
• 20:46
  are really dangerous. And then you've got sugar as well. And there are things go out there that
• 20:53
  say sugar causes cancer. Okay. Or inflammation. I don't Does it cause cancer or inflammation? I'm
• 20:59
  not sure. So which one's almost the worst one? Is it sugar or is it I think you can sort of be
• 21:04
  say I mean it's very simp because I find it on the internet. You know when I was researching for this
• 21:09
  podcast I was saying what are people asking? What are the things that I see? What pops up?
• 21:13
  We're looking at this. The team are picking out the things that the everyday person is asking. And
• 21:18
  there are things like that sugar causes cancer. Don't eat sugar. It will give you cancer. Yeah,
• 21:23
  that's what you see. You do see that and you see the same about ultrarocessed foods. And I should
• 21:26
  say in their defense not every ultrarocessed food is a dangerous food. you know, anything
• 21:30
  that contains some ultrarocessed ingredients isn't necessarily a bad food. And you can think
• 21:35
  of examples, you know, people talk about obviously if you're thinking about a budget as well,
• 21:40
  you you got to be careful because you could um be too ex sort of exclusive with this. I'm going to
• 21:46
  eat ultrarocessed free and that's not accessible to the mainstream. And that's a worry for me
• 21:51
  because healthy eating, you know, it should be accessible. We all admit that it's not entirely.
• 21:56
  Um, but I think it's really important to think about whether again nuance ultrarocessed foods
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  that are the the worst culprits, the one that contain the the greatest number of additives
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  and the ones that are hyper palatable. And this is, you know, if you think about I had I had one
• 22:14
  of my first ever clients um came to me and he was on a typical western diet and I sent him away with
• 22:20
  a diet plan and he came back two weeks later and he just he said to me, "My jaw hurts. It hurts
• 22:26
  from chewing. And I had a a moment of and this is before we even talked about ultrarocessed food. So
• 22:32
  this is a moment of realization where I just think this guy wasn't even chewing his food before. He
• 22:36
  was everything he was eating, you know, whether it's sort of burger burger buns or um burgers
• 22:42
  or you know soft cooked chicken or fried softer they are the more red flagish it is. Yeah. So that
• 22:47
  the more hyper palatable and that's one of the issues with ultrarocessed foods that we want to be
• 22:51
  aware of is that they're very easy to eat more of them and they can be not for everyone but they can
• 22:56
  be an addictive quality to them and I think that's what again some people are more prone to this than
• 23:01
  others. So we shouldn't you know tar everyone on every food with the same brush. We should say
• 23:05
  if you are somebody that when you eat you know say two biscuits you can't stop at two biscuits
• 23:10
  and you want to eat five maybe the whole packet some people I've come across then you know that's
• 23:14
  possibly an issue for you but it's not necessarily an issue for everybody but you could say the same
• 23:19
  about sugar now sugar is very inflammatory and I think for years um we had the wall pulled over our
• 23:25
  eyes as a as a a population because we thought for years that fat was the culprit and we recognized
• 23:31
  that yes there are some bad fats and we do need to be careful not to consume too many, you know,
• 23:35
  trans fats and not a diet too high in saturated fats. But there's some good quality saturated
• 23:41
  fats. There's some good quality unsaturated fats. There are some good quality omega-3 fatty acids.
• 23:45
  And we do need all of those in our diet. We do need those to survive. Sugar, we'll find it. If
• 23:51
  you've took sugar off the table and we didn't eat another sugary thing in our lives, we would still
• 23:57
  find enough sugar, if you like, nature sugar. What what did people do before we discovered the sugar
• 24:04
  cane? Well, people, you know, at honey and they ate fruit. The human body does not need sugar.
• 24:10
  So, we would be fine without it. We'd be perfectly fine without ultrarocessed foods. But both exist
• 24:15
  in our modern diet and we just have to make better decisions according to what our body
• 24:19
  does and how our body reacts to both. That's what I would say. And then you realize when you look at
• 24:23
  sugar like the white granules how processed that is because um I had the privilege of tasting real
• 24:30
  raw sugar cane as a kid and sucking it and you know it's really it's delicious. Looks nothing
• 24:36
  like or tastes like sugar sugar. Yeah. And that that is the most refined form. And if you look at
• 24:42
  any you know any brown sugar will have some element of it will be slightly more I'm not
• 24:47
  saying it's nutritious slightly more nutritious because it will have minerals left in it like
• 24:52
  you know molasses if you think of molasses that darkly syrup you know that's actually a source of
• 24:56
  chromium and iron but we don't want to be eating spoonfuls of it but if you were going to put any
• 25:01
  sort of syrup in something maybe that would be a better choice so it it is sadly nuanced okay okay
• 25:08
  before I move on we'll go back to the breakfast lunch and dinner so just to
• 25:11
  help everyone. Breakfast, lunch, dinner, and snack. Uh before we go there, you mentioned oil.
• 25:16
  We've heard that olive oil is great, but then you got to be careful because some are just
• 25:20
  for drizzling and if you use it for roasting that becomes cancerous because it can't get
• 25:24
  you can't use it at such high temperatures. But then there's agree with actually I think you can
• 25:27
  use you can use olive oil. It's self-protecting if you like the the levels of polyphenols in it are
• 25:33
  protective. So I would say you can cook with olive oil and I would be perfectly happy to do
• 25:38
  so. It's not a sustainable way for us to eat as a population. there were too many of us and too few
• 25:42
  olive trees. We do need to be aware of that and consider that. Then we also need to think about,
• 25:47
  you know, olive oil has been here since the Roman times. Again, there were far fewer of
• 25:51
  fewer of us on the earth at that point. So, we do we just need to be aware that we do need to seek
• 25:55
  other sources of oil. We can't all eat olive oil. Yeah. On on the oil though. So, there's olive oil,
• 26:02
  there's all kinds of there's rape seed oil, there's sesame oil, there's all these oils,
• 26:07
  and then there's vegetable oil. Is vegetable oil a processed food? Yes, it's a anything that's
• 26:12
  been super refined like that we we shouldn't be consuming, you know, from an inflammation
• 26:17
  perspective. If you do want to go down that path, and I suggest we do need to look, like I say,
• 26:21
  beyond olive oil, then something like an extra virgin rape seed oil, a coldressed rap seed oil,
• 26:28
  it's local. We grow lots of it here. and you know a cold pressed version rather than the
• 26:33
  you know refined version that you will see in a lot of products in the supermarket because again
• 26:37
  as soon as a manufacturer caught on to the fact that they can create something nice and cheaply
• 26:41
  they'll put it in their food. Yeah, there's so much to to think about. Let's go back to
• 26:44
  breakfast. How do we improve our breakfast? So think of it firstly as it could be any meal of the
• 26:53
  day. So your breakfast doesn't have to be what we typically consider breakfast here in the UK. Um,
• 26:58
  but I would say, you know, do think about fiber, which I think is it's very hot at the moment. It's
• 27:04
  a hot topic at the moment. It'll have its day and it'll die down again. I I wish it didn't. I wish
• 27:10
  it wouldn't. I don't think I think protein has had its day and people talk about protein still a bit.
• 27:16
  Um, but I do think fiber is having its day right now. Um, fiber is a really important consideration
• 27:22
  and it's harder now to get than it used to be. the way we used to grow our crops, the way we used to
• 27:27
  prepare our food and the way we used to eat made it a whole lot easier to get fiber into our diet,
• 27:31
  the way that we prepare our foods now, particularly ultrarocessed foods, that it's
• 27:35
  it's it's almost impossible for a human being to get about 30 grams a day. Now, that's going
• 27:41
  to vary according to male or female body size. 30 grams. How visually what would 30 grams look
• 27:46
  like? So, we're looking at say, for example, a kiwi fruit would be like uh 2 to three grams of
• 27:52
  fiber. Gosh, really? What about a normal apple? standard size. Yeah. About four g, 5 g of fiber.
• 27:57
  And we need 30. We we we are talking about having to make sure that now we have things like beans.
• 28:03
  Um obviously the right kinds of fruits. Raspberries are a good choice when it
• 28:07
  comes to fiber, but we also need to make sure that the grains that we have are whole grains.
• 28:11
  Um we need to have seeds. We need to have nuts. You know, all of these things that we would have
• 28:16
  had. I mean if you think about today the frequency with which we eat meat alone that there's an
• 28:23
  opportunity cost to that you know so you know I'm not just talking about during the war here
• 28:28
  in the UK but I'm talking about like in the 50s and 60s I'm talking about prior between the two
• 28:33
  wars prior to that people couldn't afford to eat the amount of meat that we eat today the way we
• 28:37
  produce it etc. So what did they eat instead? Well, there were a lot of pulses. You know,
• 28:42
  pulses are cheap. They're a source of protein and they're a source of carbohydrate as well.
• 28:47
  But they're a source of fiber, too. And I think, you know, where people used to sort of
• 28:51
  piece pudding, for example, very old-fashioned, and I know often served alongside bacon, but
• 28:56
  again, that bacon wouldn't have been prepared in a factory. It would have been prepared, you know,
• 29:00
  or even a ham or a ham hawk. would have been prepared by your butcher locally and it wouldn't
• 29:05
  have the additives that we have in our modern day baking bacon cuz it would have been smoked,
• 29:10
  you know. So, so our preparation techniques have changed. I appreciate I'm going off on
• 29:15
  one now and I completely forgotten the question. No, no, I also [laughter] forgot the question cuz
• 29:20
  I'm supposed I'm supposed to remember the question. But it's so interesting.
• 29:23
  I've forgotten because you just Yeah, you're making me think a lot. I mean,
• 29:26
  even the process of smoking something, you can smoke it with chemicals added in or you
• 29:31
  can smoke it naturally without those chemicals. I just feel like, you know, it makes it's upsetting
• 29:38
  to know what's happened to the food industry. It's horrible that we've all that we're eating disease.
• 29:44
  It's horrible. And we need to have these podcasts and we need to put that information out there
• 29:50
  and we need to reprogram all of our minds and get away. I don't like the marketing that's
• 29:58
  marketing things that are dangerous for people. Those products need to stop
• 30:03
  Yeah. existing. It's I would love to see it's a different labeling system because I appreciate,
• 30:08
  you know, businesses want to make money, but I think if things were labeled differently,
• 30:13
  people eating the I eat ultrarocessed foods. I'm not completely, you know, immune to that.
• 30:18
  I'm going to find myself traveling somewhere, abroad, somewhere. I'm going to grab something,
• 30:23
  but I wouldn't make it the main part of my diet. I'd say my diet is probably 90 to 95% ultra
• 30:28
  process free because I make a conscious effort for that to be the case. Okay. Right. Right. Okay. So,
• 30:34
  breakfast, we've got our Yeah. We our breakfast looks more like dinner. And we've got in there, we
• 30:40
  try and packing pack it with fiber. We've got our protein. And if we think about how little fiber
• 30:45
  there is in fruit, we need to bring in beans, pulses, and those kind of things. Yeah. To up that
• 30:50
  fiber level. Yeah, there are other I mean there are certain fruits that are about I've mentioned
• 30:55
  kiwi and raspberry great. Um but you know there are some like gems that people don't necessarily
• 30:59
  recognize like desicated coconut that's actually relatively high in fiber. Just popping that onto
• 31:03
  your porridge in the morning. I also have like how do you buy that in a can? Yeah, the dried one.
• 31:10
  And what about the liquid one? You put that into curries coconut milk. Yeah, you can get that. I
• 31:14
  mean that's not going to have as much um but the desiccated. So this is the you know the actual
• 31:18
  meat of a coconut that's being powdery. It looks looks like it can be that or you can have the
• 31:22
  toasted you bits pieces that have been toasted. So there's even more flavor from those and those are
• 31:26
  delicious on you know again yogurt. So you can make a savory version of yogurt you can make a
• 31:31
  sweet version. I think I sort of split or divided people the other day because I suggested putting
• 31:36
  yogurt on toast which is something I started doing at university and it's very Middle Eastern
• 31:41
  but it's a really good combination especially if you've got whole grain toast. And I use I I use um
• 31:46
  chia seeds quite a lot which I know you know people talk a lot again they're having their
• 31:50
  day but if you want to make a jam and you don't want to have a sugary jam just get a little bit
• 31:55
  of fruit and some chia seeds and you know you just boil the fruit down till it's reduced add the chia
• 32:01
  seeds and it thickens up beautifully and you've got a great combination of you know the sweetness
• 32:06
  the natural carbohydrates and the fiber and the protein from the chia seeds plus the yogurt good
• 32:12
  slice of toast that's a great hungry. You're making me hungry. Okay, we've had our breakfast.
• 32:17
  We we go to work. What are we snacking on? So, ideally, you know, we would not have to snack.
• 32:23
  You know, again, our bodies tend to do better when we don't. Now, there there are differences between
• 32:27
  hyperactive, hyperactive, [laughter] hyperact, very busy people, people that are very active
• 32:33
  will require more frequent uh meals. And especially I've worked with a lot of athletes,
• 32:38
  that's how I got into nutrition is through sport. So I I I totally get that you need to prepare for
• 32:43
  and you need to recover afterwards. So there are going to be different rules for different people,
• 32:48
  but by and large most of us should be able to go between meals without without anything without
• 32:53
  eating. We shouldn't need to snack. And again, you know, I talk a lot I have a degree in geography as
• 32:58
  well and I talk a lot about place because I think it's really important to look at other places
• 33:03
  and you know I don't think the UK necessarily gets this part right. We're we're brilliant at
• 33:09
  some things. We're amazing at sarcasm and we're world leaders at irony, but I don't think our food
• 33:15
  culture has been the best. And I do think when we look to other nations, we can learn a lot.
• 33:21
  We don't have to look very far. Like, you know, I always think about the Scandinavians
• 33:25
  and, you know, how much more healthy they seem to be despite the fact that they don't get enough sun
• 33:30
  um when it comes to omega-3 and vitamin D status because they actually consume the oily fish that's
• 33:36
  in the waters around them. We're a tiny island. We're surrounded by water and so many of us don't
• 33:42
  eat any fish and most of us don't eat any oily fish. So, well, my husband I'm married to a Brit
• 33:49
  and he said that actually growing up they used to eat more fish. So, now for breakfast and there's
• 33:55
  another one which is kind of a yellow one. I don't know the name now but uh kippers. Kippers. Yes.
• 34:01
  So, that was more of a breakfast, right? Yes. Exactly. So, why did that go out of fashion? I I
• 34:07
  I have no idea. There's all sorts of things. We used to eat nose totail. We used to eat the whole
• 34:10
  animal. You know, I I only have to spend time with my 85year-old mother to see her eating,
• 34:15
  you know, tripe and um ox tongue and you know that may offend some people and I'm sorry if it does,
• 34:22
  but the reality is if you're going to some people are going to eat beef and they're going
• 34:25
  to eat steak, but they're not going to think about what happened to the rest of the animal.
• 34:29
  The rest of the animal is only going to go to waste. So, should we not go back to practices?
• 34:34
  I know. And you know someone like my dad also very very traditional he'll boil it is it is the whole
• 34:40
  animal and to some it might be freaky but yes there's zero waste absolutely zero waste. Yeah and
• 34:46
  that and that is where we've become removed um you know I know there have been times when
• 34:51
  you know famous TV chefs have taken children to farms and you know had a lot of um negative press
• 34:57
  where they've shown children actually what happens and how it happens. But quite frankly, I'm I'm for
• 35:02
  children understanding where their food comes from. Otherwise, it just gets delivered to them on
• 35:07
  the table. They have no connection with it. They have no relationship with it. And we do we have
• 35:11
  an epidemic of fussy eating right now. And I'm not suggesting that's the only reason for it. But
• 35:16
  I do think having children educated in how foods where they come from and how they how they make
• 35:22
  it to the table is a huge part. And I don't think it's up to schools. I really don't. And adults.
• 35:27
  Yeah. May I [laughter] may I add? Okay. So, try and avoid the snacking and obviously grab the
• 35:34
  the food that's originated from its source without the label. Lunch. Yeah. What could we go for? Good
• 35:40
  question. So, again, you know, our our typical meal deal throws us off the scent. If we think
• 35:46
  that's an actual meal and that's going to keep us going, you know, some people are having lunch
• 35:49
  at 12:00 and they're not going to get home till 8. Yeah. That that's when you're going to snack
• 35:53
  because that lunch is not going to do it for you. The typical meal deal being a packet of crisps,
• 35:58
  a sandwich, and possibly something sweet or a fizzy drink. So, if we look at that,
• 36:03
  you know, if we break that down nutritionally, you've got an awful lot of carbohydrates,
• 36:06
  you've got very little protein, you've probably got no fiber at all. That is not going to be a
• 36:10
  sustaining meal. And quite frankly, if you're looking at achieving certain things, you know,
• 36:14
  and I do think the younger generation are more aware of what, you know, their macros are, what
• 36:18
  their goals are. They know that they want to get a certain amount of fiber, maybe not so much fiber,
• 36:23
  maybe that's where they need to look at it, but protein and carbohydrates and so on and so forth,
• 36:27
  but that meal in the middle of the day, it just isn't going to do it for anybody. And therefore,
• 36:32
  there's an opportunity cost because you've got the rest of the day to try and make up for it.
• 36:36
  Even greater focus on that breakfast and even greater focus on that evening meal. But what
• 36:40
  if that lunchtime meal was as important as the other two? Or if you're somebody,
• 36:45
  and again I know people that only have two meals a day because that works brilliantly for them,
• 36:50
  sort of an intermittent fasting type thing. Um, again, even more focused on those two
• 36:55
  meals. They've got to be absolutely right. You know, you've really got to focus on that. So,
• 36:59
  your typical British meal deal isn't going to do it for you. You do need to seek out alternatives
• 37:04
  and and honestly, the quickest thing is just prepare more of what you did the night before and
• 37:09
  take that to work the next day. It's the quickest, easiest. go back to a lunch box, take your lunch,
• 37:14
  buy a thermos flask. There's a squat thermos flask that you can buy. We have about five of them at
• 37:19
  home and you know, my husband's on a road trip at the moment. He took one with him. He took the
• 37:24
  night before supper with him. And you know, he's honestly stopping at a service station and having,
• 37:29
  you know, this lovely stew rather than having what was on offer at the service station was. Yeah.
• 37:34
  It's really upsetting these service stations. It is. It's just it upsets me. Okay. So you you
• 37:40
  think about preparing and you take your lunch with you because you you won't be able to cook and and
• 37:46
  whatever you grab you're limited. So well there are going to be better choices at work as well.
• 37:50
  You know the people will have like what like what I would prioritize protein at lunchtime
• 37:56
  because if you eat too many carbohydrates you're going to get very sleepy. So I would think about
• 38:00
  going to you know whatever is around you. Is there a bean soup that you can choose?
• 38:06
  Is there some falafel? Is there some hummus? You know, some people are absolutely they they've not
• 38:11
  got time to go and seek out something, but they can go and get some hummus and like a carrot even
• 38:17
  or like some apple wedges. What about like a chicken salad from Gales? Great. Perfect. I
• 38:22
  thought you were going to go no. Oh, no. No. You know, places [laughter] like that, but you know
• 38:26
  that is going to cost you at least. It is going to cost you. Yeah. And most places are going to
• 38:30
  charge you something like that. So, and Mark Spencers or whatever, sainsburries, a chicken
• 38:34
  salad. Yeah. chicken salad would be a better option, but for most people that's not going to
• 38:39
  give them even enough that and again there's a mental element to this because you sort of
• 38:43
  if you've grown up with a sandwich and a packet of crisp in your lunch box,
• 38:46
  you sort of think of that as lunch. So you have to change the way you you look at it. But certainly,
• 38:50
  yeah, prioritize protein at lunchtime. Make sure that you've got some vegetables in there. Um don't
• 38:55
  stress too much, but don't think of it as a sort of cheat meal. Think of it as an important meal.
• 39:01
  Give it due credit important meal. Yeah, it's important as as breakfast and it's kind of like
• 39:07
  dismissed lunch. It's not really given [laughter] value to and we don't even you know it was 2021 I
• 39:13
  think it was that in France um they finally scrapped the law that made it illegal to eat
• 39:20
  at your desk. So up until 2021 the only reason they scrapped the law was because of COVID.
• 39:26
  So if you think about the French eating culture they've always made time for lunch. you you leave
• 39:31
  regardless. My one of my uh my brother-in-laws, he lives in France, uh he's a painter and decorator
• 39:36
  and at lunchtime they down tools and they sit and sometimes wherever they're working they
• 39:41
  get vouch like lunch and vouchers. They can go and get a meal and they sit with their workmates
• 39:45
  and they eat properly. They're not even having a sandwich, you know, they're having a proper meal
• 39:49
  and so the French really know a thing or two and that eating alesco, we have a phrase for
• 39:54
  it here so it's so unhygienic. But anyway, um, but you know, I lived in Portugal for 2 and 1/2 years
• 40:00
  and same thing. And we would take out an hour and a half and all go the whole office downstairs
• 40:07
  cafeteria and have proper like fish, potatoes, everything. Yeah. Think about the communication
• 40:13
  that goes on during that lunch hour. I bet people are much more efficient, more effective. I mean,
• 40:18
  I'm sure you've had guests on here that have said how much more effective and efficient people are
• 40:21
  when they take breaks during the day. I always used to laugh when you used to have, you know,
• 40:25
  the the smoking policy. The most efficient people were the smokers because they got to go outside,
• 40:30
  have a cigarette, come back in, they got a mental break, and those mental smokers just worked,
• 40:34
  worked, work worked, work work, but they became inefficient in their working practices.
• 40:37
  And I'd say the same with lunch. If you don't stop and make it an entity in its own right,
• 40:42
  you're missing a trick. You're just going to work yourself into an early grave because, you know,
• 40:46
  your body is not going to thank you for that at any stage. You do need to take breaks. And
• 40:50
  eating whilst you're relaxed will help with your digestion. A lot of people end up with, you know,
• 40:55
  in the afternoon particularly if they've rushed their lunch or they've eaten a lunch that's sort
• 40:58
  of substandard or they've eaten at their desk when they haven't been focused on what they're
• 41:02
  doing because they've been distracted by an email that's come in. Their digestion will be really
• 41:06
  struggling. Their whole digestive system will be really struggling. A lot of people think they have
• 41:10
  IBS when actually it's just because they haven't made time for lunch. They haven't made time for
• 41:15
  lunch. We need to respect our lunch more. Okay. Yeah. I love that. I never thought about lunch
• 41:20
  in that way ever. Well, now, right, dinner. Is it the most important one or is breakfast
• 41:27
  still the most important one? Again, it depends on who you are. Um, because you know that that
• 41:31
  sort of lark mentality is like breakfast is my number one thing. It's like I I almost go to bed
• 41:36
  the night before dreaming of my breakfast, which some people might think of as weird, particularly
• 41:40
  if they're not breakfast people, and the last thing they feel like is eating breakfast. um
• 41:44
  that evening [clears throat] meal it it is often a time when particularly families or partners will
• 41:48
  come together. So I would say it's more of um it has more importance in terms of its sort of
• 41:53
  bringing together of people. However, I think what people these days probably end up feeling
• 41:58
  it has importance for is because the rest of the day has been a bit of a miss and you need to hit
• 42:04
  this something unhealthy for breakfast. You've had a sandwich for lunch at your computer and you've
• 42:09
  landed at dinner. Exactly. What am I going to make now? What have I and you're too tired to cook.
• 42:13
  You're too tired to cook and and you've got half an hour. What do you do? Well, there's some great
• 42:17
  companies out there that are doing these meal kits, but again, it's almost like uh you know,
• 42:21
  they they know that there are going to be people who are in this situation. I I see where I live,
• 42:27
  I see a lot of those boxes out on recycling day. So, I know a lot of
• 42:31
  people, you know, that work or they've got family or both and and they use those kits,
• 42:35
  meal kits where they're making it, you know, according to a recipe. That's one option. You
• 42:39
  know, the second option is that you do quite a good job at batch cooking. Um, and again,
• 42:43
  there's some brilliant resources online where you can batch cook, where you can prepare meals
• 42:48
  that are uncooked, freeze them, and then take them out and pop them straight into the
• 42:52
  just just on that, you've written how many books? Seven. Seven. You've written seven books.
• 42:57
  And one of your books or several of the books go through well, there's different
• 43:00
  things that you can use to prepare these meals, but what's the simplest of the books just for like
• 43:05
  the simplest meals? Um, which would you recommend for really for busy people that just want to
• 43:11
  probably sheet pan dinners. Sheet pan. Sheet pan dinners. Yeah. So, that was one of my first books.
• 43:16
  Okay. And it the concept is you put everything onto one tray and then you pop it in the oven.
• 43:22
  Now, there might be things that you add partway through. Broccoli might take less time to cook
• 43:26
  than the chicken breast, for example. So, you add that a little bit further along the line, but it
• 43:30
  is a one tray dinner and just put it on or Yeah. Yeah. I think that's a really easy way to cook and
• 43:37
  it's it's a simple way because well a there's less washing up and I I don't know when I speak to to
• 43:43
  friends you know often it's one person cooks and the other one washes up. Well if the one person
• 43:47
  that's cooking is putting it on one tray and the one person washing up is washing up one tray that
• 43:51
  seems like a fairly not a lot to ask. Yeah. Okay. And you've put together really easy, really simple
• 43:57
  food dinners that we can just really really simple. I think it's often a sort of a
• 44:01
  misunderstanding that like I'm a chef. I'm not. I'm a cook and I want to find ways that are quick
• 44:07
  and easy to cook from scratch but without using ultrarocessed foods. My husband is the process
• 44:13
  driven one. He loves the whole sourdough thing. That's right up the street. Takes too long. I'm
• 44:18
  not for that. That's why I use a pressure cooker rather than a slow cooker. We're going to get into
• 44:21
  the equipment, but basically just so because we're we're trying to help people and people like me,
• 44:27
  I'm guilty. I'm not. [laughter] So So we'll put the the links in the descriptions below. Yeah.
• 44:34
  So, it's easy. You go in, you do that. Boom, boom, boom. Okay, let's go into equipment. Um,
• 44:39
  and also we're going to go into shopping because you need to have the stuff in your house and
• 44:43
  shopping can be a real pain as well and it takes a lot of time. [laughter] Okay, so right, equipment
• 44:49
  besides an oven. What else do you need? I love an air fryer because it's like a quick
• 44:55
  oven. Uh, if there are just sort of two of you, great. If there's a much larger number, having an
• 45:00
  air fryer can get difficult unless you are doing those one like the air fryers just because it it
• 45:05
  heats up really quickly. A lot of um modern ovens do, but slightly older ovens and it doesn't take
• 45:10
  you to go much further than 5 years back. They can take some of them like 10 15 minutes to warm up,
• 45:15
  whereas an air fryer tends to take about 2 minutes um to warm up. So, it's quick and easy from that
• 45:20
  perspective. And I think that is sometimes an obstacle to people cooking from scratch. the
• 45:25
  time it takes to warm up the oven is an obstacle because people get home and they're absolutely
• 45:28
  ravenous and they just want to eat. So that's one less thing to worry about. So I love having an air
• 45:34
  fryer, but but honestly it doesn't matter if you don't have one because there is the oven and you
• 45:38
  you know if you're thinking about equipment in our British kitchens which are not that big and you've
• 45:42
  got unlimited amount of surface space, I would say a pressure cooker multi cooker. I'm going to
• 45:46
  call it a multi cooker because that's what it is. You know, there are some big brands on the market.
• 45:51
  I I still think they're an undervalued bit of kit. I just I I wish more people knew about
• 45:56
  them. Really? Yeah. I I've never even considered a pressure cooker. You'll see again you'll see
• 46:00
  a lot in India where there are a lot of pulses prepared and going into meals. You know, there's
• 46:06
  a lot of vegetarians and a lot of vegetarian food in India and a lot of those dishes will be
• 46:11
  based around beans and pulses and preparing those where you don't buy a can every time. Actually,
• 46:16
  preparing them from scratch makes them much more easily digested. Some people get quite flatulent
• 46:21
  when they eat beans. Cooking them in a pressure cooker makes them much more easily digested and
• 46:25
  less flatulence, which is good. [snorts] So that's what I do. I prepare them from
• 46:29
  scratch in the pressure cooker and then I actually prepare them and then put them into the freezer in
• 46:33
  the portion sizes you get cans because I know a lot of people haven't got a pressure cooker.
• 46:37
  So, you know, but I just wish more people did because I think it would be great for
• 46:41
  rotos. How is a pressure cooker better than an oven? I mean, how does it work? I don't
• 46:45
  even know much about Yeah. So it basically sort of like forces a bit like um if you think about
• 46:51
  slow cook slow cookers what they do you know like if you think about you can take a sort of
• 46:55
  a cheaper cut of meat and you know by the time it's cooked for hours on a really slow heat you
• 46:59
  can sort of tear apart. So you can do all of that with a pressure cooker but you can do it obviously
• 47:04
  much more quickly and the same with things like rice. I mean the multi cooker it basically is also
• 47:10
  a rice cooker. The guy that developed it is of an Asian origin. And he wanted it to be able to do
• 47:15
  meat and rice that also does make yogurts and other things. But let's not over complicate
• 47:20
  it. Yeah. If you want, you know, a dish and you've got some, you want some brown rice, cooks brown
• 47:24
  rice perfectly. If you've got some pork belly and you want great flavor pork belly, you can
• 47:29
  cook that. A whole chicken, you could cook a whole chicken in there. I cook chicken from frozen in
• 47:34
  my pressure cooker and it's entirely safe to eat. And that is a game changer because if you've like
• 47:40
  run out of everything, you know, and you've got really very little in, I can take some frozen veg
• 47:46
  like I always keep a combination of frozen onion, celery, and carrot. So it's called soprito, meua,
• 47:52
  base vegetables. It's called different things in different cultures, but you use that as a base
• 47:56
  of pretty much anything. You can get some garlic and some ginger in there if you want to make it
• 48:01
  slightly one way oriented or the other. And then you can just pop in your chicken and some sort of
• 48:05
  sauce. You know, it could be a tin of tomatoes. It could be tin of tomatoes and some herbs. It could
• 48:10
  be your coconut milk if you want to make more of a Thai curry. And then you just cook it until it
• 48:14
  and it literally is pulled apart by the time you bring it out of the pressure cooker. People don't
• 48:18
  people don't know this. And I think people are scared because it's not a technique we would have
• 48:22
  learned growing up. We have our ovens and and it's can I just ask go back go back to the
• 48:26
  tins. So if we're buying the tinned beans and the tinned tomatoes and the tinned whatever,
• 48:30
  is that okay or is that ultrarocessed and we're worrying about that? Some people talk about the
• 48:34
  lining in the the tins and whether that is going to be if it's something acidic in the
• 48:38
  can or the tin. It can lead the lining to be, you know, for the tomato and for the beans. And
• 48:45
  again, I I would say, you know, my reason for cooking the beans is because it helps me to digest
• 48:50
  them. It helps the whole family to digest them. They're they're lower in what we call fitates,
• 48:54
  which are the anti. So, basically, buy it in a packet. I I think so, but like I totally get that
• 48:58
  people aren't going to have time to prepare their beans, and I don't want that to be a reason that
• 49:01
  people don't eat beans. So, if you need to buy cans, buy cans. So, how many times a week should
• 49:06
  you be eating beans? Oh gosh, that's a really good question. I don't, again, it depends on the
• 49:10
  individual, but I would say, you know, most of us could have could add some beans or some lentils to
• 49:16
  like I [snorts] don't know, four or five dishes in our evenings, our evening meals, but salads,
• 49:20
  you know, again, it's a bit of a social media thing at the moment, but a dense bean salad,
• 49:25
  they're all over social media. And you know, great that people are finally embracing, you know, this
• 49:30
  humbled little thing, the bean that's so cheap. Do you know, my mother-in-law made something really
• 49:34
  nice the other day and I I just I started eating and I almost couldn't stop. I think that it had
• 49:38
  nutrients of everything that I wanted. She made these big white beans in a salad with tuna with
• 49:45
  chopped onion and some sort of sauce. And I tell you, I love that combination. Yeah. Yeah. Yeah.
• 49:51
  Right up my stop eating it. Yeah. Wonder what it was in there that I needed so much. But honestly,
• 49:56
  you make a really good point there. You're listening to your body and and and very often
• 50:01
  when we listen to our bodies, our bodies will tell us exactly what we need. You know, I know a lot
• 50:06
  of women will say at certain time, you know, in their cycle, they will crave certain foods more.
• 50:11
  There's a good reason for that, and we probably know what that is. But, you know, I I certainly
• 50:15
  understand that we listen, I think, more to social media than we listen to our bodies these days.
• 50:19
  And I really really urge people to just tune in to your own body because your body will tell you
• 50:25
  a huge amount. And the food that we then subsequently put in is the message back up
• 50:30
  back to our body. I got you, kid. I understand what you're saying, you know, thanks. You know,
• 50:34
  so so it's it is a two-way process and we do need to listen. You're speaking about Scandinavians
• 50:39
  as well. So I'm Polish and we just you know across the the body of water the Swedes eat
• 50:46
  a lot of herring and we as Polish people also eat a lot of herring and we also Polish women
• 50:51
  eat herring when pregnant now it's a we say don't eat raw fish but throughout all my pregnancies I
• 50:57
  could not stop eating herring really important for brain development as a baby so much herring yeah
• 51:02
  and people again I think we we in this country we're taught to supplement and we're taught
• 51:06
  particularly to supplement folic acid so B9 But omega-3 is hugely important for the development
• 51:12
  of a baby's brain. Um, so all pregnant women should crave that like there was no tomorrow.
• 51:18
  You probably got very brainy children. [laughter] They actually are. There you go. Caring. That's
• 51:24
  your key. It was the food. But yeah, I just remember that kind of the feeling of of of
• 51:29
  uh Yeah. I just couldn't get enough. Yeah. Yeah. So, um I mean the main takeaways here
• 51:35
  are that we buy whole, we plan ahead, we we strip it down to the most essential things.
• 51:43
  And you know, when you think of a recipe book and going into that, that also seems like work. So,
• 51:49
  I mean, how does one that doesn't normally cook or have the time for it and find it a bit
• 51:54
  scary, how can you step into the world of I mean, what do you do? Do you open up page one and go,
• 52:00
  I'm doing that. And then and then what I asked earlier, how do you shop for that? Do you have
• 52:04
  to check the recipe first? Then I know I'm asking really basic questions in a way and they sound
• 52:09
  basic whilst asking, but even for myself, I'm going to go shopping. I'm probably going to go to
• 52:13
  Tesco and I'm going to buy my usual thing. So what what do you do? I would sit down if you can once a
• 52:20
  week and think about a meal plan for the week. for the week if you can do it because it's one bit of
• 52:26
  effort you know but it will reap great rewards. So if if there's time an hour you know at the weekend
• 52:33
  maybe yeah there's enough from scrolling you can delete some of the Exactly. Take an hour out of
• 52:37
  that. Let's be real but don't make it too big a goal. So you say you buy your usuals. So then
• 52:45
  think about one meal that's different from your usual. I mean actually again growing up we had
• 52:49
  about a three-week rotation. So mom would do the if it was Tuesday week three it was always going
• 52:55
  to be spag bowl and if it was Thursday week two it was always going to be stew you know so we kind of
• 53:01
  knew by what day it was obviously not the case in our house but I know it works for a lot of people
• 53:06
  but just plan what you're going to have and don't make it that different from what you do currently
• 53:10
  change one meal and then change two meals and then change three meals and do it week on week
• 53:15
  so it's nothing too big and nothing too ownorous. Also, if you've got children and you're starting
• 53:19
  to feed them new stuff, they might be a bit funny about that because they've got very
• 53:23
  used to what they're having and anything that's different or odd can seem quite threatening.
• 53:27
  I try and sneak in liver into their spaghetti bolognese. I like that. Is there liver in this?
• 53:33
  Oh, they can actually taste it. Shame. [laughter] Yeah, I know. I tried to conceal it and I chopped
• 53:37
  up fresh chilies and I disguise and everything, but they always know. Yeah, I know a lot of people
• 53:43
  put and and you know, I've done it, but I don't tend to do it as a standard, but they put um
• 53:46
  lentils, brown lentils into their either their chili into their minced meat. Um a it's a cost
• 53:53
  saving, but also b it's a chance to get more fiber in there. So, they'll, you know, sort of
• 53:57
  uh supplement the the beef a little bit with some of the sort of pentils or brown lentils.
• 54:03
  That sounds like Yeah. So it really sounds sounds like you're pushing the beans and the lentil
• 54:07
  lentils and those [laughter] you're bringing them in cuz it's a and those are really rich in fiber.
• 54:12
  Those are the ones and fiber is that essential to preventing colon cancer because colon cancer
• 54:19
  is on the rise. So I'm just I just want to so so be beyond that this is about everyone's systems
• 54:25
  working well and we talk about from a digestive perspective but it's also about you again if we
• 54:29
  look at what's happened with people's cholesterol levels there is this thing called familial hyper
• 54:34
  cholesterolmia that's where families you know pass from generation to generation high cholesterol
• 54:39
  but so many people think they've got that when actually it's it's lifestyle and diet related
• 54:44
  and it's really important to start looking at how you make those changes and fiber is the key change
• 54:49
  really. But but but if we get it in from the word go, you know, if our children when you're weaning
• 54:54
  a baby, you don't want a too high fiber diet, but literally once they start moving into sort of
• 54:58
  normal everyday food, you can start adding in that fiber. That's where we want to get people used to,
• 55:04
  you know, the textures of things. And it isn't just about beans, honestly. It's, you know,
• 55:08
  but seeds and nuts. I mean, how many children, you know, genuinely eat a lot of seeds and nuts these
• 55:14
  days? Well, a lot of schools ban nuts, so they're not having it from 9 until 3:00 in the afternoon.
• 55:20
  Do they get it for breakfast? I doubt it. So, when are they going to be having those? But with seeds
• 55:24
  and nuts, unless you've got them in a bowl and you snacking on them or you sprinkle them over your
• 55:29
  oats or your whatever your yogurt, when do you It's quite difficult to cook with seeds and nuts.
• 55:34
  Well, I mean, again, nut butter, you know, put a put a bit of peanut butter into a soup
• 55:39
  or into a curry, you know, to give it that lovely creaminess. and put it into a smoothie, you know,
• 55:45
  or have it on toast. I mean, my my kids are great. Processed peanut butter. It shouldn't be.
• 55:51
  It used to be. Yes. We used to add all sorts of sugar. So, we need to
• 55:54
  just check and choose what an organic version. Doesn't have to be organic. I would say things
• 55:58
  like with with peanut butter and almond butter. I think as long as we're getting,
• 56:02
  you know, it's just the the nuts and some salt. Just check the ingredients is what you're saying.
• 56:07
  That makes it accessible to most people. I think if you start making it organic, yes, there could
• 56:11
  be slight benefits to that nutritionally. I'm just saying you don't want to make this too exclusive
• 56:16
  for people. So enjoy your nut butter and but but think about places where it can be enjoyed
• 56:22
  like your soup, your curry, your smoothie, your porridge. Yeah. My trainer at the gym actually
• 56:28
  was showing me something. He goes, "Look, look at this label of this bread versus this bread. Look,
• 56:33
  this one's got all these ingredients and this one's only got two ingredients." See?
• 56:37
  And I was like, "Oh, wow." Oh, I mean [laughter] you're really taking us seriously. It was good. It
• 56:42
  is good. But, you know, again, simple methodology here. So, I was in Sweden recently and I was sent
• 56:46
  out. I was with my university friends and we were in a very remote place on a very remote island.
• 56:51
  There was one shop on the island that happened to be open. We'd run out of bread. They sent me
• 56:54
  to buy the bread. I had no idea. I don't speak Swedish. So, I just weighed them. And a heavier
• 56:59
  bread is more likely to have less ingredients in it. Yeah. That That's And when I went home and did
• 57:04
  Google Translate, I was like, I was right. I got the correct bread. So, just think about, you know,
• 57:08
  if it's heavier bread, it's a better bread to buy. And there are all sorts of tricks like that. Okay,
• 57:12
  we're going to have a a brand war here, but let's go into it. So, if you ask people,
• 57:17
  what do you prefer? Do you prefer Burger King or McDonald's? We were having this conversation
• 57:22
  in the car. We were deciding, you know, oh, let's have McDonald's. Okay. So, um and then
• 57:27
  I'm not going to say who who said what, but one person said, "Oh, I prefer McDonald's
• 57:33
  uh because it's softer and it's nicer to to chew." And then the other person said, "Well, I prefer um
• 57:40
  was it Burger King cuz it's healthier. It's got it feels the meat's bigger or whatever." But the
• 57:45
  consensus actually out of everyone was in in that car that day was that they preferred McDonald's
• 57:50
  because of the softness. Yeah. Yeah. Yeah. Cuz it's hyper palatable. Hyper palatable. Soft and
• 57:56
  light. Yeah. You can just eat more and more of it. I mean, I I don't know about you, but if you did
• 58:02
  eat McDonald's that day, um, how soon after were you hungry would be my question. It didn't feel
• 58:07
  like food. Yeah. It didn't feel like had a meal. Yeah. [laughter] One breath and it was in. And
• 58:12
  then I got bloated and I was like, great. Yeah. And I think that's the thing. It's whether people
• 58:16
  are thinking of that as a whole meal, which, you know, every [clears throat] deal suggests a meal.
• 58:22
  Every way that it's advertised suggests it is an entire meal. But I wouldn't see that as a meal.
• 58:27
  I would see that as more like a snack. flat and small that you could have crumbled it up
• 58:30
  into a little ball like that. How was that food? Yeah. No, but you know, but I didn't want to be
• 58:34
  the party pooper. Yeah, of course. You know, it was a long drive. Everyone wanted it. You know,
• 58:40
  they're all saying how wonderful it is and it's soft and nice and I was like,
• 58:43
  "Oh." So, we did it and I gave in and I felt Yeah. It just felt didn't feel great and it just went.
• 58:50
  The the difficulty in that situation though is if you had said something different,
• 58:53
  I want to do this or I want to do that. Sometimes that can make you feel more anxious. It's
• 58:57
  it's all about weighing it up. You don't want to be over worried about I never I mean literally the
• 59:02
  last time I can't remember the last time I've had it or the kids really. It's like it does it's not
• 59:06
  an often thing. It was exactly treat which I don't and I think that's the wonderful thing you know I
• 59:11
  I see a lot of black and white in nutrition and I don't like it. I don't think any food should be
• 59:17
  labeled bad. I don't think anything should be like you know obviously if it's poison don't eat it.
• 59:22
  But if it's something that is going to if you eat loads of it harm you, it's okay to have not
• 59:27
  very much of it. You know, just let's be sensible about this. Let's not kind of lose our minds over
• 59:33
  all food has to be organic. All food has to be ultrarocessed free. All food has to be good food.
• 59:38
  It it it doesn't No, I I know. And it it was nice, you know, it was a good atmosphere and everyone
• 59:42
  was in a good mood and all that sort of thing and we were able to get get the food in the car and
• 59:45
  just carry on the drive and everything, but it was so frustrating that there wasn't another option,
• 59:51
  just something better, healthier, smoothies, farm food. But you're saying it's more expensive and um
• 59:57
  and you think why when a lotments are the most, you know,
• 1:00:00
  I know productive. I pass an a lotment every day on my dog walk and I'm like,
• 1:00:04
  please give me the leftovers. Yeah. Please give me your surplus. Yeah. Yeah. Okay. So, so could
• 1:00:10
  you list five pantry swaps that we can do now that will make us healthier? Yeah, great question. Um,
• 1:00:18
  so I would say so things that you're in your pantry that you think like tomato sauce like
• 1:00:23
  ketchup. Yeah, I mean if you're a family that eats ketchup, my kids love ketchup. Um,
• 1:00:28
  I would go for a healthier ketchup, right? Because if there's one that's lower in sugar, that's a
• 1:00:32
  great alternative. Yeah. And the same with any of your condiments if you if it's easier to make them
• 1:00:37
  or you could make them or they're going to be But there's some great condiments out there that are
• 1:00:42
  lower in sugar or like mayonnaise that you can get that's made with real ingredients.
• 1:00:47
  Avocado oil or olive oil or any of those. So yeah, if you can if you're somebody that loves
• 1:00:52
  a good condiment like mayonnaise, brown sauce or ketchup, I would switch those out for a
• 1:00:56
  healthier version because if you're going to be eating a lot of it, then you want to make sure
• 1:01:00
  a better version. Um, you know, obviously if you if you love your chocolate, I would say go dark.
• 1:01:06
  If you can go dark, [laughter] that's going to be better. So again, a dark chocolate, it should be
• 1:01:13
  70% cocoa solids plus and it shouldn't have any other added ingredients. Sometimes there may be
• 1:01:18
  an emulsifier in there. Sometimes it's most likely to be soyless. Um, sunflower less than
• 1:01:24
  slightly better. No, emulsifiers fine. They don't need to be there. There's plenty of chocolate
• 1:01:28
  out there that doesn't have emulsifiers in it. Um, so I'd say yes, a dark chocolate,
• 1:01:32
  a good quality dark chocolate. Do you know what I'm going to do with this? I'm going to chat
• 1:01:35
  GPT all this stuff. I'm [laughter] going to take the lot and be like, of all these things I buy,
• 1:01:40
  here's my shopping basket. You tell me which ones have emulsified and they're going to get banned.
• 1:01:44
  We're going to go in the naughty naughty tofu step. Naughty step. [laughter] Um, so I would say
• 1:01:51
  again if you're a family like again my kids, you know, they prepare especially my daughter,
• 1:01:55
  she's been living away from home for 3 years, but she prepares a lot of food herself. Um,
• 1:01:59
  and she knows exactly which brand of pasta sauce to buy that's cost effective and doesn't contain
• 1:02:04
  any ultrarocessed foods. So again, if you're going to be using things like pasta sauce regularly,
• 1:02:10
  and we're that family, she knows what brand to buy at home. I make our own and I just fill the
• 1:02:15
  freezer with it. I also do the same with stock. I make my own stock paste. Honestly, people think,
• 1:02:21
  "Oh my god, that's far too complicated." It really isn't. It takes me half an hour
• 1:02:26
  and I'm not even doing anything for that half an hour. It's just simmering and reducing
• 1:02:29
  and I stick it in a food processor and I blend it up and it's in the freezer and you can use
• 1:02:33
  it straight from the freezer because it has such a high salt content. It doesn't actually freeze
• 1:02:38
  entirely. And so I just use a tablespoon full of that rather than a stock cube.
• 1:02:42
  Look at what's in stock cubes. Even vegetable ones, there can be a lot of other added things.
• 1:02:47
  And I love a stock cube. It gives so much flavor and it's so much bang for your buck. Um,
• 1:02:53
  something as innocent as a stock cube is not so innocent. I know. and a great flavor provider. So,
• 1:02:58
  you know, um and then like cereals, we don't need to have cereals and I mean we discussed this at
• 1:03:03
  the very, you know, start of this, but I think if we're looking at breakfast, think about swapping
• 1:03:08
  out any other cereals that you have for, you know, something obviously oat based. It depends on
• 1:03:12
  kind of what your vibe is. Some people love eating more like quinoa and um buckwheat as a as a grain.
• 1:03:18
  And both of those are what we call a complete protein. They contain all nine of your essential
• 1:03:22
  amino acids. They're actually a better choice from a kind of protein perspective than oats would be
• 1:03:27
  and they're more traditional in certain cultures. So if you make like a buckwheat porridge
• 1:03:30
  or you make buckwheat pancakes, that's not a bad choice for some people. Other people that you they
• 1:03:35
  wouldn't thank you for that. They would rather have other sorts of, you know, pancakes, but
• 1:03:39
  again, an oat pancake. I make an oat one all the time. Grind up some oats and some oat bran. And
• 1:03:44
  then I use Greek yogurt or cottage cheese to keep the protein level high. And I use three eggs. Um,
• 1:03:50
  and that is a great combination. And it's high in fiber, high in protein. Three pancakes. I can put
• 1:03:55
  savory toppings on, which I more typically do. I can also put sweet toppings on and serve that. So,
• 1:04:01
  swapping out your cereals for, you know, whole grains. I would say is it I knew I was going to
• 1:04:05
  come and see you and I didn't want to have the guilt of sitting here opposite [laughter] you
• 1:04:09
  and saying, "Alexandra, what did you have for uh so so actually before I came here, I I had
• 1:04:14
  a [clears throat] little bit of um mints from the night before. Yeah. So, minced with onions and
• 1:04:18
  all nice chilies and everything and a banana. But that's all I had time for. Protein bit of fiber.
• 1:04:25
  Yeah. Absolutely. And that and that's what you had time for and you made time for that cuz you knew
• 1:04:30
  you wanted to eat before you did a podcast. That's about prioritizing. You know, if you just sat
• 1:04:35
  and your blood sugar was low, you would be you'd be perfectly fine because your
• 1:04:39
  adrenaline would be flowing. But at some point, this is going to take its toll on your body.
• 1:04:43
  And how many of us do that in the workplace? I know. I did it when I was in a corporate role.
• 1:04:47
  You know, the vending machine was my friend. Sad, but true. I'm glad I stopped. Yeah.
• 1:04:54
  Gut health. What What's the I mean, we talked about fiber. So,
• 1:04:58
  that's the main thing. [clears throat] What else? So, prebiotics, probiotics, you know,
• 1:05:03
  we talk a lot about probiotics, I think. So, these are the bacteria that we get from fermented foods
• 1:05:08
  predominantly. So again, if we just look at what's happened over the course of time,
• 1:05:12
  um, and we look at other cultures, excuse the pun, sauerkraut, kimchi, you know, the these
• 1:05:17
  are foods that are traditional and they've been going for a long, long time. Kafir, um, you know,
• 1:05:22
  and even yogurt, you know, that's probably the one that's been in the UK for the longest,
• 1:05:25
  but we're quite happy to take other people's uh, you know, hand-me-downs, can you call them that,
• 1:05:30
  ideas and make them our own. Um, so any of those foods that have been naturally fermented and again
• 1:05:36
  you so my husband's of Germanic origin and he he had sauerkraut growing up but when I
• 1:05:40
  actually made sauerkraut it was a whole different ball game because mine was fermented whereas the
• 1:05:44
  one he'd been able to buy in a supermarket growing up wasn't it was a long life version
• 1:05:48
  so it had been you know there was vinegar in there and there was a bit of sugar in there and
• 1:05:52
  actually it wasn't sort of as acidic and um but fermented foods we get some probiotics from but
• 1:05:58
  the thing that I think people are more aware of now is prebiotics so this is the sort of where we
• 1:06:02
  get fiber in foods that feeds the good bacteria. So, for example, a banana. If we take a banana,
• 1:06:07
  a really ripe banana, really sweet and sugary, actually much lower in fiber, prebiotic fiber,
• 1:06:12
  than a slightly underripe banana. Now, you don't want to eat it where it's like green and,
• 1:06:16
  you know, pasty. But you do want to enjoy a slightly underrite banana. It's going to be
• 1:06:20
  higher in this prebiotic fiber and it helps. Excellent. Yeah. It's called resistant starch
• 1:06:26
  essentially. Um, so it it it acts like a fiber in the body and you know, so I forgotten what
• 1:06:31
  the question was again. [laughter] No, no. What for your gut? So about the gut.
• 1:06:36
  I didn't know that actually. It's the same with your carbs. Actually, a lot of people don't
• 1:06:40
  recognize that. What you can do is freeze or cook and cool and then even reheat carbs and you get a
• 1:06:46
  higher level of resistant starch which helps with the gut health with gut health. So um you know
• 1:06:51
  your bread. I always um get really good quality bread. I get it sliced so it's the right thickness
• 1:06:56
  because if I slice it, it's too thick. And then I put it all in the freezer, take out slice by
• 1:07:00
  slice so I don't waste any money because bread is expensive if you want to buy good bread. And
• 1:07:04
  then I'll pop it into the taster and that'll be, you know, it'll be lower glycemic index. So it's
• 1:07:09
  not going to affect my blood glucose as much and it will be higher in the right kind of fiber. But
• 1:07:13
  things like onions, leaks, um, garlic, you know, those are really good foods and you cauliflower,
• 1:07:19
  we all of these foods we should be getting more of. But again, if we skip the food preparation
• 1:07:25
  process and we go to something that's already made or some source that's already been made, we're not
• 1:07:30
  going to get the benefits of that prebiotic fiber. So prebiotics and probiotics. Um and and when it
• 1:07:35
  comes to fiber, you know, if you're not used to it, which a lot of us aren't, have we haven't
• 1:07:39
  had enough for a long time, don't introduce loads all of all of a sudden. You'll get some, you know,
• 1:07:44
  nasty side effects from doing that and it'll put you off. So you want to gently increase your fiber
• 1:07:49
  levels. And I find one of the best ways that I introduce with clients is, you know, via things
• 1:07:54
  like flax seeds and chia seeds because they're very measurable. Um, sometimes people find beans
• 1:07:59
  quite useful as well, but to supplement like the beef in your bolognese rather than to eat a whole
• 1:08:05
  meal of beans. So just enter into it very very gently and change small things bit by bit because
• 1:08:11
  if you suddenly introduce a whole lot of fiber to your diet, your gut will not know what's hit it.
• 1:08:15
  You'll get some side effects that you don't want and it'll put you off wanting to carry on.
• 1:08:19
  I see. I was going to say because I don't know how how many seeds chia seeds is too many. How
• 1:08:23
  many flax seeds is too many? I know that you can have too much ginger. That ginger you should only
• 1:08:27
  have a little bit like half a teaspoon a day or something. So, how do you know? Yeah. Well,
• 1:08:31
  it is anti-inflammatory ginger and I would say you know you can put it into all your dishes and
• 1:08:35
  whatever and and you turmeric and but again this combination of things that can be really useful.
• 1:08:39
  So using turmeric, ginger and some black pepper combined can help with improving how your body
• 1:08:45
  how how bioavailable it is to your body. So again, just these little tidbits of information like I
• 1:08:50
  made this morning. I did some some dark chocolate, like little melted dark chocolate puddles, and I
• 1:08:55
  just pushed in some freeze-dried strawberries because the anthocyanins in the strawberries
• 1:09:00
  work synergistically with the flavonoids in the dark chocolate. So you get a better outcome,
• 1:09:04
  better for gut health, better for So those those romantic images where you've got the
• 1:09:07
  strawberry and they dip it in chocolate and give it to you're [laughter] actually really helping.
• 1:09:13
  But these little things can really help help you, you know, make decisions like
• 1:09:17
  when you're thinking about should I have this or that and I quite fancy both. Well,
• 1:09:20
  I'll have that one because that one's going to give me a better outcome. That that's kind of
• 1:09:24
  how my brain works. I heard I heard you need to have um ideally if you want to absorb iron
• 1:09:30
  from meat or whatever, you need to have it with vitamin C. Yeah. Particularly plant-based um iron
• 1:09:35
  sources that you really do need to you should be able to absorb enough from animal based sources.
• 1:09:41
  There's no harm in having vitamin C alongside. I very often do. I very often have something like a
• 1:09:45
  um an orange or something after a meal or kiwi fruit as my kind of dessert. Um but yeah,
• 1:09:51
  certainly if you're eating plant-based iron sources and again things like cooking your
• 1:09:56
  pulses in a pressure cooker, which reduces the phitates will make the iron from the
• 1:10:01
  pulses more absorbable. So there's these little tips and tricks which that's why I do what I do.
• 1:10:07
  Yeah. I think what we need to do is a followup on this and I and we need to go into a kitchen.
• 1:10:12
  Come to my kitchen. I come to your kitchen. Whatever kitchen and a whole bunch of of of food
• 1:10:17
  and then just look at the food and and prepare something. I mean yeah just like visually we'll
• 1:10:24
  do like a little followup possibly just to help us cuz it's all it's getting absorbed but it's like
• 1:10:30
  I want to get into a kitchen now and have a look and I want to I'm definitely testing the labels
• 1:10:33
  and putting them into chat GPT. [laughter] This is now going to get very analytical. Yeah. It's your
• 1:10:37
  next project. Yes. Yes. The next project. But but a final question. Um and I'm going to make it a
• 1:10:43
  difficult one. One takeaway for people, one thing that if you could impart to them to give people
• 1:10:52
  watching, one thing that's going to help them guidance, what would it be? Oh, that's a good one.
• 1:10:59
  Um something that I haven't already said. Um that's a very good question. I mean, can I give
• 1:11:07
  I can't give two. [laughter] You can't ask me for one. No, you can you can give. I do think I
• 1:11:11
  do think uh try and listen to your body more than you listen to social media. I think that's a key
• 1:11:17
  takeaway because I think we can get so distracted by the messaging that we see online and we can
• 1:11:22
  start to overthink nutrition. And our body tells us much more than social media will ever tell us.
• 1:11:29
  If you're sleeping well, if you've got energy, if your digestive system is working well,
• 1:11:35
  you're not constipated, if you've got good skin and your hair is growing brilliantly and your
• 1:11:39
  nails are nice and strong, great. If any of those things aren't working well, if you're struggling
• 1:11:44
  to get pregnant, if you're finding your moods are up and down, if you find that your blood glucose
• 1:11:48
  is dropping regularly throughout the day, think about what you need to do to address that. But I
• 1:11:53
  I would urge people to listen to their body more than they listen to social media.
• 1:11:57
  And I think the second thing is get label reading. You know, you may be surprised by what you find.
• 1:12:03
  I think if you're only coming into this as a as a some as a newbie, as someone that's not really
• 1:12:08
  thought about this before or or has thought about it, but not really known what to do about it,
• 1:12:13
  I would look for emulsifiers and stabilizers on most products. And I wouldn't say be, you know,
• 1:12:18
  black and white about it. You don't have to cut them all out, but just be aware if your diet
• 1:12:23
  consists of a lot of products that contain those, have a think about where you might want to make
• 1:12:27
  some changes. Those would be my two. Yeah. Yeah. For me, it's like um it's like a relationship, you
• 1:12:35
  know? It's a breakup. It is a breakup. I I am I I don't go back, you know. [laughter] I'm going to
• 1:12:40
  break up with emulsifiers and these stabilizers. I think I think that's the tough thing. We all have
• 1:12:47
  to eat, you know, and we, you know, we do need to make some decisions that are right for us. And
• 1:12:53
  if as mothers as well that are right for our children or our partners probably as well,
• 1:12:58
  you know, we do have concerns for other people, that does tend to be part and parcel of
• 1:13:02
  certainly I feel that way. I'm sure others do too. And and on that basis, you take that
• 1:13:06
  responsibility quite seriously. And you know, if you are the person that's doing the shopping,
• 1:13:10
  if you're the person that even puts the food in the cupboard that someone else cooks,
• 1:13:13
  it's just making sure that as far as possible, things are as good as they can be within your
• 1:13:18
  budget and within reason. So, I think you just got to be realistic about it. Jenny,
• 1:13:23
  it's been educational. Good. [laughter] Thank you so much for coming on. Thank you for inviting me.