October 6, 2024 • 41 mins
Is going cold turkey or slow and steady a better method when making sustainable changes to your eating habits?
Nutritionist Claire Turnbull joins Tim Beveridge to discuss this and more.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks.
It'd be I'm on my will from the Happiness.
Speaker 2 (00:18):
I'm on my way from Mesury the Happiness. I'm on
my way. So what I want from the next world?
From to make me the next world?
Speaker 3 (00:36):
You relieve from younger once again to me? I wonder correct, correct,
turn against set and welcome back to the show. By
(01:00):
the way, if you've seen anything of the show, go
to look for our podcast. I think some of our
interview is already up on the website as well. You
can also track it down through iHeartRadio. I'm Tim Beverage
and this is the Weekend Collective. Now time to move
to the Health Hub. And my guest as well, she's
no stranger to the Health Hub. She's been must have
been there for years. Yes, it's Turnable Nutritionist, Managing Director
(01:22):
Nutrition Mission Nutrition. Should I say, how are you?
Speaker 2 (01:26):
I'm really good? Thank you?
Speaker 4 (01:27):
How are you?
Speaker 3 (01:28):
Not too bad? Not too bad? Now we're going to
have a chat about what's the key to making a
sustainable change to eating habits because sometimes people, you know,
sometimes people go cold turkey because it's basically they've they've
had a heart bypass and the doctor said, no more
booze or saturated fats for you. And that's that's a
hefty motivation. But what is the best? You know, we
(01:52):
all and there are fad diets and I sort of
think fad diets are more like they should be called
yo yo diets. Go on, do the what is it?
That's something eight hundred the fast eight hundred and yeah,
and then you go on that and then you you
lose ten a couple of months later, and you slap
it back on again with interest. Charming, doesn't it. But
(02:14):
and the other thing is just working out. I'm guessing
where we're going to go with this because as a nutritionist,
there are ideas on what a balanced diet is and
and every now again you get something bet carbs are
becon no, no, Fat's becon no.
Speaker 2 (02:28):
No.
Speaker 3 (02:28):
The carnival diets a thing now, blood type you got
to do this and it's like it's it's diving via
social media and Instagram. It's so hard.
Speaker 2 (02:39):
It's so hard for people, do you know, Because at
the same like the two big kind of dietary trends
or patterns that are happening at the moment is the
carnival diet and vegan at the same time. Literally, you've
got one thing right, yeah, you know, do not do
you know this is no animal protein, We're all plant based.
And then at exactly the same time it's literally vegetables,
(03:03):
you know, for like, let's not have too many vegetables.
Let's just like focus on meat and eggs only because
this is the way. And you know, I've done this
for I've been working in nutrition doing all sorts of
different jobs from hospitals to diabetes clinics that you know, sport,
all sorts of different things, right, And I'm like, wow,
it has never been more confusing for people because if
(03:25):
you listen, you know, there are so many podcasts, which
is amazing, but the challenges with all this information is
you've got really, you know, two doctors, one from America,
one you know, people from Australia absolutely categorically selling you
their point of view, and then you listen to something
the next day and it's like completely different. So Number one,
(03:47):
I want to say, if you are you are confused
listening to this, I feel for you. I understand confused.
But what I think we need to step back, Like
I am not going to I'm not going to add
to that confusion by by saying this is what to do. Right.
The truth is number one, there is no one size
fits all, okay, like different approaches work for different people.
(04:11):
Having said that, across the board, the theme with whether
it's carnival, whether it's vegan, whether it's all sorts of
the other patterns are out there. Most of them are
actually encouraging you to have whole food, minimally less processed food,
whole stake or whole your whole one, right, like going
(04:34):
back to minimally processed food. This is what we realize
is that when you look at what.
Speaker 3 (04:40):
Does as well, because it's not about process, but it's.
Speaker 2 (04:44):
Pe the whole paleo thing that we've kind of like
it that's obviously forgotten, right.
Speaker 3 (04:48):
Because the reason I threw that into the mix was
we heard a chat about this on Afternoons this week
and I had you do get you get calls from
people who you know, your your your blood your risk
of diabetes and something or some sort of and they
and a couple the callers who are like they've went
on the Caveman diet and all their results just turned around.
(05:10):
Their bloods were better they will because of why Okay,
why is there one.
Speaker 2 (05:18):
Because if so, research, there's all sorts of research. I
can say that over and over again, but it's it's
shown that if you it's been shown multiple times right
that if you are eating ultra processed food, so you're
eating a lot of food where there's multiple ingredients in
the packet. You know, things that last in the in
the pantry for like open for a week when you're like, really,
if I made that bread from like flour and yeast,
(05:40):
it would go moldy in you know, four days or something,
Whereas wow, these like bread rats whatever else, it is
like you see them in there.
Speaker 3 (05:48):
Have four months and they're a little dry.
Speaker 2 (05:50):
But apart from there, and I'm not saying that you
could never have those, it's just the quantity that people eat.
So here's the clincher is that people eat on average,
this has been kind of indicated around about five hundred
calories more of food per day on average when when
you're having a lot of processed food because why it's
(06:11):
less satisfying. Yeah, it's it doesn't send the same signals
to your brain to stop you eating, and you just
so you just end up eating more of it and
then add in sugar sweeting beverages into there, and where
you know, liquid calories going in left, right, and center.
You get those five hundred calories out a day from
(06:32):
someone that's over by the carnival vecan whatever you want
to do it right, and you're and you're generally eating
and you're chewing your food because when.
Speaker 3 (06:41):
You have minimally you're enjoying it. Maybe if you've chosen
a dart that you thinks working as are going to
do the job too.
Speaker 2 (06:46):
One hundred percent. But most of that food, whether it's
carnival or like whichever one of those options, mostly has
lots or not carnival, but it has things that you've
got to chew, so lots of meat you've got to
chew that, or vegetables that you've got to chew. Chewing
slows us down a lot of the food. If you
think about it, that's very process is it's kind of
(07:06):
like it's almost what's pre digested in a way, right,
It's like almost being broken down, and you can have
an extraordinary amount of it without feeling full. That's really
the cox of the problem. If we go back to
a much more simple you know, diet. We are omnivores.
We're designed to eat meat and plants. Look at our teeth,
look at our digestive system. That's what we're designed for.
(07:28):
People can have slightly more or less of whichever they need,
depending on what works for them. It's the process food
that is the biggest problem here.
Speaker 3 (07:36):
Actually, you know what I love about what you've just said,
apart from it made sense, was.
Speaker 2 (07:40):
Apart from all of it.
Speaker 3 (07:42):
But what I also love is it's actually a very
simple theme and it's a simple thing that you have,
You've touched on depending on what the topic is on
the course of our chats on the Health Hub over
the last year or two, and that always always when
processed food comes up, it's just if you can eat
less of it than hooray and whole food's foods, whole foods.
(08:06):
And it doesn't mean that people shouldn't confuse that you
can't make a recipe, you know, it's like you know,
I mean, it doesn't mean you can't even put things
together and make a make a pie or something. But
if you make it, it doesn't mean that does it
You can still.
Speaker 2 (08:18):
No, it doesn't, and there's still foods like so there's
still foods that are processed. But to be honest, a
lot of our food is processed to some degree. Even
rolled oats, they've been steamed. They're not just a oak
that came out of the field and got shoved in
a bag. Even a roll oat has been steamed, but
that's minimally processed foodnimally.
Speaker 3 (08:39):
For instance, I'm guessing week pics are they it's heading.
Speaker 2 (08:43):
Towards the process.
Speaker 3 (08:44):
Okay?
Speaker 2 (08:44):
What where I like to think about food is on
a continuum, right, So if you think about one end
is close to how it came out of the ground
or close to how it was you know, the animal
in its original form, right, And then at the other
end is the old you know, something that absolutely does
not represent anything that's closely came out of the ground.
The ingreen got all sorts of e multipiers, additives, preservatives
(09:07):
last for a long time. At the other end, if
eighty percent of your food can be towards the flower
processed end, then this room you know, I eat. You've
met me Tim, like I here, Tim, and I've met
in in the like when our families are traveling with
the chocolate class on. But it's not about never having
(09:30):
those foods. It's just that the majority of your foods are,
you know, less processed. But that means it's can tomatoes
are fine, just have the ones without salting them. I
have got a whole pantry full of foods which are
cans and some of their own package. I think some
people think some of nutrition is all my food is
going to be like in these jars and.
Speaker 3 (09:50):
Lay you know, like you walk around and your your
your house is built in the shape of an oat
and the chimney looks like a stick of broccoli or something.
Speaker 2 (10:01):
Yeah, but you could you could have. But it's about having,
you know. I I rolled oats, and in our house,
how do we eat less process foods. I've got two
little kids right there, are six and ten. They eat
all the coca pops and the nutri grain in the world,
you know, because all their friends do. And I'm like,
what we do in our house is we eat porridge
or soaked oats Monday to Thursday. And it is a
(10:24):
non negotiable. It's consistent, so there's no argument, there's no debate.
And then on a Friday they have breakfast cereal, of
which we have like the lower sugar limited kind of one,
so not the height you're not the fruit loops and
those kind of ones. And then at the end of
the weekend we tend to have they can have cereal again,
and then we often have eggs on toast one day.
That's kind of how it goes in the week. You know,
(10:47):
we're kind of mostly doing it and then there's a
balance there.
Speaker 3 (10:51):
Well, we're pretty healthy in our house to be fair.
I mean, my chief villain as I do like the
odd peanut from time to time and probably have.
Speaker 2 (11:01):
More faulted peanuts. We've been through this till I.
Speaker 3 (11:05):
I do like them, but I mean it's it's my
that's my But we eat pretty well, so I don't
feel guilty when I make pancakes for the girls on
the weekend, because no, they're having porridge and you know,
just normal sort of healthy banana ki. We for that
sort of thing at breakfast time.
Speaker 2 (11:22):
Exactly, and we don't need to feel good, you know,
when you are when the majority of your food, like
your day and day out, your breakfast, your lunch, and
most of your meals are like based mostly on that.
We should be able to enjoy the chocolate classant with
your friends. You should be able to enjoy the pancakes
that you make with your with your girls. Right, this
is one of the challenges. Now there's a lot of
guilt around food. That doesn't help. The other challenge that
(11:45):
we have is that we food is such the social
aspect of food is quite challenging. And then you know,
particularly if you've got children or grandchildren and you know
they get offered all of these things. God my gosh,
sports most frustrating. So from one of my celebration, ah,
(12:06):
just like one like you're just like the end of
my my son's soccer tournament. I was just like, are
you bitterally kidding me?
Speaker 3 (12:13):
Like there was a tray you just stand there quietly
and just go zip was.
Speaker 2 (12:19):
This is? And I'm not you know, they have lollies sometimes,
the kids, right, I used to go. I was actually
talking to a friend of mine the other day about
like we used to go to the corner shop and
get like the little bag of lollies and have your
little money, and you'd be like you felt like you
were eating loads. And that was like we probably have
ten lollies on a Saturday, whereas now you know, two dollars,
(12:39):
three bucks whatever you can get an extraordinary amount of
sugar in a bag that.
Speaker 3 (12:45):
Gets just you know, it's like watching sparrows and there's
been some bread left out on the on the on
the bird bath or something and they just all go whoom. Hey,
we want your cause, by the way, and it's we're
gonna we're going to continue this conversation about how to
make a sustaindad will change to your eating habits, but
also how do you work out about you know, when
you heard the latest diet and our friend of mine's
(13:07):
on the carnival diet and all that sort of thing.
We want to hear of your calls. Please happy to
address any questions you've got. I've got a few fun
questions for her as well. In fact, I will do
one of I've got a colleague who's doing what we
call the energy drink diet. Energy drinks, What's what's the
story with them?
Speaker 2 (13:27):
Oh, it's just like a complete disaster for your sleep
and for your anxiety.
Speaker 3 (13:34):
Right. Well, one of the you know, one of the
key things because sometimes people look and go there's no sugar.
They go, look these ones are there's no sugar. And
there's another evil thing like a Sparta me or something
like you there's none of that, and then we go
give it the tick. But anyway, give us it's the
It's the main thing.
Speaker 2 (13:49):
Is the impact that these that when you're having caffeine
has on your sleep, which then gets you to become
dependent or can become dependent on caffeine. It's the same
with coffee. There's nothing well with coffee. There's actually some
benefits at least you get any antioxidants, polyphenols, there's like
there's some good things about taking coffee. With the energy drinks,
I know this is exciting, right, it's not all bad
day the good thing because they're plants. They're plants, but
(14:12):
you know they've got they've got. But with energy drinks
it's uh. Well, Also the acid is not great for
your teeth. Depend how much, but if it sounds if
you're having too much, as with anything, Hey, how.
Speaker 3 (14:24):
Much caffeine is in a double shot generally? Is it
about one hundred milligrams or.
Speaker 2 (14:30):
In a single shot. You've got about one hundred and
something in a single double double? No, yeah, so what
I mean? The recommendations are to have less than four
hundred milligrams a day, two hundred if you're pregnant.
Speaker 3 (14:43):
So that's a couple, that's a couple of coffees.
Speaker 2 (14:45):
Yeah, And I think if a women that are going
in the perimenopause or phased, anxiety tends to creep up.
So I definitely kind of weave that down a little
bit as you get into your thirty forties, because your
anxiety tends to creep up. And then and then there's
the mix of caffeine and anxiety from the hormonal a
(15:06):
massy situation.
Speaker 3 (15:07):
Well, that's an interesting question should you take. I mean
the diet and menopause. I mean, you know, I'm just
making a note here for things we can touch on. Yes, Okay,
tell you what. Let's let's take a break. We want
your calls. I've got a truckload of calls for questions
myself for Claire. But I do know what. I'm a monopolizer.
It's your ten eight hundred eighty ten eighty or text
(15:28):
nine nine two. And if you're looking at making a
change and your diet and you're just a bit confused
and you've heard X, Y and Z and you think
this sounds good, run it by Claire and see what
she says. It might not actually be might not be
as bad news as you think or either or that
or will be the absolute devil and if you persist
with it, you'll be in A and L six months.
(15:48):
It's twenty two past four news talks. It'd be look
just before we carry on with the show, just to
let if you're in your car or near the White
Coattow Expressway. So there's a police responding to a serious
single vehicle crash on the Wykattow Expressway at Huntley. So
this a large stretch of the why Cutter Expressway in
(16:08):
both directions is affected between Topriri and Huntley, so both rerections.
I think it's closed for the time being. So yeah,
just keep an eye for that, or if you can
find an alternative route then turn off. Right, we're with
Clear Turnbull. This is the health up talking about making
sustainable change to eating habits and also should you go
(16:30):
cold turkey or should you just gradually wean yourself off
the energy drinks? Asking for a friend, Right, let's carry on, Bailey,
Hello ya, Tim, How are you great? How are you doing?
Speaker 5 (16:43):
Good?
Speaker 3 (16:44):
Good?
Speaker 5 (16:44):
Good? Good For interesting discussion, Tim and Clear, I really
appreciate it. So, Claire, I had a question about your
opinion on artificial sweetness. I know it's a bit of
a controversial topic. So to give you a bit back
from my partner and I, we switched away from drinking
things like coke and we drink a particular drink probably
have about two cans a day that has artificial sweetener
in it. I just want to are thoughts on that.
Speaker 2 (17:07):
Yeah, I mean it, sweetness less is best. So there's
the difference between the artificial ones like a spar tame
and stevia, which is a comes from a plant, so
it's a natural bus work but natural based one. What
are the There's all sorts of different debate and discussion,
which exactly is what you're aware of, right, And there's
(17:28):
questions about, oh, do these actually affect your blood sugar
do they not? Do they actually ate you me eat more?
Do they not? It's still very much like you know,
the the overall recommendation, less is best. So if you're
having that every day, you've just got to be away.
You've got to think, how is this affecting the rest
of my how's it making me feel? How is this
(17:49):
affecting my body?
Speaker 4 (17:50):
Like?
Speaker 2 (17:51):
Is that if that's you know, if the rest of
your diet is really great and you're active and you're
living well, like probably fine. But if you're having it
mixed with alcohol and you're active and you're not getting
you fruits and vegetable again, then it increases the risk.
So I think it's one of those things. Definitely, we
know that less is best if you're you know, with
(18:14):
having two a day, do you need to have to
a day? Could you have one day when I you know,
I I I'm a nutritionist again, done this for a
really long time. But when I choose to have alcohol,
which I know is a car synergen, which I know
is not good for me long term, I will still
have it with a diet drink. So if I have
gin I have with diatolic my feet are all over,
(18:35):
already very over the line. Well I'm like, you know what,
I'm already on the gin. I'm already having it. This
is where it does make me laugh that people are like, oh,
diet drinks, and I'm like, but with a carcinogen, which
is KA, So I feel like that's not.
Speaker 3 (18:53):
Yeah, Bailey, are you having I guess one sweetener is
the substitute for a teaspoon of sugar. Are you having
it in your coffee or tea or what.
Speaker 5 (19:02):
No, So we we switched to a particular brand of
sort of flavored sparkling water to try and minimize our
consumption of indie drinks. To be completely honest, that's why
we both my partner I switched, So that's what we
We have these sort of just flavored waters instead of
indie drinks. But they do contain sweetness and that's something
of Is it the leaster of the two evils? It
(19:24):
is definitely the.
Speaker 2 (19:24):
Lesser of the two evils.
Speaker 1 (19:25):
It is.
Speaker 2 (19:26):
It is absolutely at one hundred percent. And it's again
in the scheme of what else you are doing in
your life? Is that the thing when it comes to
the end of your day where it's when you're end
of your life where you liked it was those things
I would just say, like if you could just have
one what what bobble each, one drink each rather than two,
you're you're minimizing any any risk.
Speaker 3 (19:47):
Well, see the question. While we saw at Bailey, there
is force. We have soda. You know, we've got the
old soda stream. You make your own soda water thing.
And if I'm feeling a little thirst and I want
to touch of something extra then I'll just put a
tiny pore of I don't know. My wife buys memory bries,
rose up and rebarb or something some sort of and
(20:08):
I don't add too much, but it's enough to give
it a bit of a Oh is that bitter because
it is sugar, but it's in moderation. Is that better
than having something that Bailey's described.
Speaker 2 (20:22):
I know that the drink that you're talking about, and
I actually think it's one.
Speaker 3 (20:25):
Of the bardest things. You need a limon syrup or whatever,
but it's just a little bit of it.
Speaker 2 (20:29):
I do think it might also have a sweetener in
it as well. It definitely they have a sweetener as well.
I know, I know, I think electric The reason I
say that I have it in my fridge to myself
so at the end of the day, it's not something
that I'm going to go, oh, that's good for you,
and it's fine to have heaps of it, but it
is definitely a better situation for you to have that
than an energy drink and less overall would be best.
(20:52):
The other thing, just as a side note, with with
all fizzy drinks, whether that whether it's sparkling water or
you know it is acid on your teeth. So again,
it's not something you want to be sipping. I see
people and they have like sip, they're shipping busy drinks
throughout the day, like sipping sparkling water throughout the day,
or putting lemon in your water and sipping it. If
(21:13):
you have lemon in your water in the morning and
you kind of like or whenever and you just drink
it down, fine, but do not put three things of
lemon in your water bottle and drink it throughout the day,
because it's just putting acid on your teeth every single
time you have water, even if it's flat water, still water.
Speaker 3 (21:30):
Don't have lemon. Yeah, don't stick the citrus into make
it training? Is that helpful?
Speaker 2 (21:33):
Bailey?
Speaker 3 (21:33):
Are you gonna just continue?
Speaker 5 (21:37):
Thank you very much. That was really interesting. I appreciate
the comments.
Speaker 3 (21:40):
Mate. I'm gutted. So if I could find but I
guess clear that's the question. If you could find if
it was literally just a sugary syrup that you add
a splash of into your soda water because you're feeling normally,
maybe you drink water because to be honest, glasses of water.
I'm generally happy with that, but sometimes you're like, you know,
is that better than the artificial sweetener? In other words,
let's put it really simply, some people who have a
(22:02):
sweetener in their tea or their coffee, would they be
bitter just having half a spoon of sugar.
Speaker 2 (22:10):
If the rest of what they're eating well to be again,
like this root if they're having right, Like if you
are having doing things and you want you have half
teaspoon sugar in your tea and that's literally you know,
you have meat and three vege at night and you're
active and.
Speaker 3 (22:25):
You're you know, that's on top of two pounds of
salted peanuts and a bag of chips.
Speaker 2 (22:32):
The problem with the sweetness, the real issue with the
sweetness is that it doesn't teach you to like less
sweet tasting food. That's the actual issue here is the
fact particularly we're adding it into your tea or you're
having ay I drink. I've tried all sorts of different things,
and I'm like, wow, they so over compensate with some
of those sweetness. I'm like, could you just dial it down?
(22:53):
Like it's in? Oh my gosh, it's in. I found
I was looking to do something other day and I
was like what's the cereal now, Like, literally, these sweetness
are now in breakfast cereal to reduce the amount of
sugar that they have.
Speaker 3 (23:07):
I'm like, well, that's that's why I'm quite curious about sugar.
That's why I'm just curious about the balance between a
little bit of sugar. It's a bit like Mary Poppins,
isn't it. A spoonful of sugar helps the medicine go down,
but you know, a little bit.
Speaker 2 (23:18):
But I choose the sugar, I like to be honest.
I choose that, and then I just have a little
bit less of it because not in it. Again, with
like the voka and tonic gin and tonic thanks situations,
that's a lot of sugar that you can avoid. And
I'm like, you know what, my again, I'm already having
a carcinogen. I'm fine, I'll have some dietonic with my
that because I hardly I don't drink that much. And
(23:39):
it's already you.
Speaker 3 (23:40):
Mentioned gin andina one more time. Now, I'm not gonna
start and start believing you a few times actually because
actually while we're here, and I also talking about alcohol
just on because it's one of one of our great evils.
When you overdo it. And you know, any form of alcohol,
I guess is casting a genet. But we went around,
(24:01):
we were invited around to have drinks with friends the
other day, and I hadn't drunk red wine for ages,
and it was just such an amazing wine that all
of a sudden, I find myself googling red wine and
I'm thinking, you've been not start But where are we
at with? We are it we at? With alcohol and wines?
Speaker 4 (24:18):
Uh?
Speaker 2 (24:18):
No, Again, red wine was one of those things for
a long time. It was like, oh, it's the better
of the wines, and it's all it's not like the
better of the alcohols. Well, alcohol, you know, it's a
toxin in and and absolutely the advice is you know
less or none is none is best. That The challenge
(24:40):
here is that that that is is the case when
it comes to cancer specifically well and other health conditions.
But if you look at countries, the blue zones where
people live the longest in the world, right like whether
the most centurions, the most people that a hundred or
over all of them have alcohol in there as part
(25:02):
of the mix of their lives. But they don't binge drink.
They drink in its part of social occasions. So there's
the buffer off and they believe it might be the
buffer of good relationships, good connections, good community, whole food
or you know, all the things that are important for
(25:22):
a human being to thrive that may offset a little
bit of alcohol. And that's the way to look at it.
But a lot of us are not doing that. We're drinking,
not sleeping properly, not exercising, you know, stress, sitting down
a lot. That's not the balance where we can It's a.
Speaker 3 (25:39):
Difficult, difficult equation, isn't it, Because as you say, there's
the social side to drinking and also relaxation and stress
and things like that. And if you have a glass
of wine at the end of the day, you know,
that's probably not going to be the thing that kills
you know, And so that that's the thing, is.
Speaker 2 (25:52):
That if you're having a couple of glasses of wine
a week, right, and and that and that, and it's
that's connecting with other people and you can easily have
one and you can just stop. That's very very different
to people coming home on a Monday night and smacking
down three beers because they're just like, I hate my job,
I'm so stressed, I'm screaming at my children. I'm not
(26:13):
sleeping properly. And that alcohol is misused in so many ways,
particularly in this world.
Speaker 3 (26:21):
Yeah, because I'm always surprised that people drink, because I
drink because I like the taste of it and I
like the sensation. I don't like feeling tipsy that much.
So if I get home and I want a beer,
so I might have one tonight when I get home,
and be once or twice a week, but I'll have
a glass of water first, so I don't drink. This
makes me sound like a puritan, doesn't it. But I'll
have a glove. But to me it's sensible. I have
(26:42):
a big glass of water, so I'm not drinking it
for the quenching of my thirst, and then I can
relax and just like, oh that's nice. I quite enjoy
that as opposed to first, you know, glasses for quenching
my thirst, and maybe even the second. And by that
I'm I'm shickered. I'm a bit of a lightweight.
Speaker 2 (26:59):
I think. I think with any habit that is unhelpful
that you know is detrimental to your well being in
some way, you've got to look, what's driving it. So,
for example, with alcohol, it's often often a stress a
stress related thing where people are feeling stressed, and alcohol,
because it does relax you at the time, makes you
(27:20):
feel less stressed at the time, but it is terrible
for your sleep, like absolutely terrible. I have met so
many people and work with so many people who are
just like, no, it's all the stress of my life. Alcohol.
It is absolutely dreadful for your sleep. And it doesn't
(27:41):
necessarily for some people it makes them wake up, but
it just destroys the quality of your sleep. And I
do think that it's everybody who drinks alcohol should take
a break for a good week or two on occasions
to realize how good you can feel, because I don't
think people realize and even just from a beer a day,
how good you can feel about it.
Speaker 3 (28:00):
So that's another gym. So whole foods are great list
process for and actually if you add a regular drink
or try having a break for a couple of weeks
and just to remind yourself that actually, oh, my goodness,
I actually feel quite good.
Speaker 2 (28:14):
I was actually yeah, yeah, yeah, I was out with
a guy for a friend of mine for Brudge this morning,
and he does that a week every month he is
completely has no alcohol and he's like, this is the
balance that works for me, because he's like, it reminds
me to dial it down right. And so he's then
only going back to having a couple of drinks a
week because he said if he just carries on because
(28:36):
he's in sales right in his job, Like, that's part
of what is expected in his job and part of
what comes with that. He has to keep himself accountable.
To your point about this whole stopping and starting thing,
one thing that I think it's really important to raise
is the types of personalities. Like personality needs to be
taken into consideration with the approach to this, because I'm
(28:58):
a naturally organized person and I like to know what
things are in advance. Other people are not, and they
all much more extreme or the people like to go
with the flow a bit more like that is going
to determine what works for somebody and what doesn't. Because
we're not all built.
Speaker 3 (29:13):
You've got to know yourself. You want to know yourself,
and your idiosyncrasy is going to make lean. You know,
might be a moment where you go, you know, this
is me, I'm probably going to go along with everyone
and get shickered. But actually, you know what, maybe because
I know that about myself, then you can sort of
make a better decision on that.
Speaker 2 (29:30):
With all the ditch that yeah, yeah, and with all
with all Dutch changes. Yeah, it'll you've got to see
what works for you.
Speaker 3 (29:37):
Okay, We've got a bunch of load of texts coming
in which are going to get onto on that, and
we're with Clear turnbull. She is the nutritionist in managing
director of Mission Nutrition. Eight hundred eighty ten eighty is
the number you can text on nine two nine two,
But calls are the way they roll, and we'll be
back very shortly. Yes, welcome back to the health. My
guess is clear turmble. I forgot to say clean clear
(29:58):
of course, because we give we choose a caller every
hour to get a copy of a copy of your
well Being Planner, as well as a consultan with a
registered dietitian or nutrition Submission Nutrition and three healthy food
guard risid me box boom fall over three hundred bucks?
Speaker 2 (30:13):
Is that right? Have correct?
Speaker 3 (30:16):
Yeah?
Speaker 2 (30:17):
You are? Yeah, okay, we want to help.
Speaker 3 (30:19):
Just a couple of questions before you go, tod DKF coffee,
is it bad or good.
Speaker 2 (30:26):
What it's a good option for you're trying to cut
your caffeine down. It's not completely caffeine free, just to
be aware, and the same with dcf T, but it
is significantly less and I I have DC coffee.
Speaker 3 (30:38):
Yeah, good on you. There you go. It must be okay, right,
let's go to Enid.
Speaker 4 (30:42):
Hello, Hello, Tim, Hi clear Claire. I thought I thought
I heard you say a little while ago that lemon
juice wasn't that good for you.
Speaker 2 (30:53):
So it's lemon juice in water when you drink it slowly.
So that's the key thing, because it makes the if
you're having if you're like sitting down and over five minutes,
you know, or you're having a slice of water, a
slice of water, a slice of lemon in your water.
It's like not the end of the world. But I
see people walking around with like water bottles and like
(31:16):
half a lemon in it, squeezed in and they're sipping
on it all day and every single time they're sipping
on it, they're just bathing their teeth in acid. So
it's really how you do it to minimize the risk.
If you do drink water with lemon and it quite regularly.
I just encourage people to use a straw, so you're
just bypassing your teeth. Again, it depends on your dent
on your dental health as well.
Speaker 4 (31:36):
Yeah, I've got the sort of teeth that acid won't
to fit what I.
Speaker 3 (31:41):
Mean, they're false, yes, yes, Now, I just wanted.
Speaker 4 (31:45):
To tell you what I do clear because fifteen years
ago are head Overian cancer and I read in a
book written by a metra pair food also head be
the first thing in the morning, have the juice of
half a lemon, half a tea spoonful of honey, and
top two fifty mil glass up with very warm water.
And I've done that every morning soups.
Speaker 2 (32:08):
And I mean that the lemon water in the morning
to kind of make your stomach mor acidic has been
a trend. Well, I want to say train. It's been
been a popular thing for many, many, many many years.
I would say that there's no harm for it for
a lot of people, but if somebody's got digestive issues,
which increasingly do, it can actually make it worse. So
(32:31):
I know it works very well, and if you find
that it works for you, it doesn't bother your teeth
carry on. But I do know people that if you've
got some digestive issues and then you start putting lemon
juice in the water, like, oh it makes it. You
know you've got this what you trust your body? Right,
You've got to. I think this is so many advice around,
(32:52):
advice around. Let's go back to actually going does this
make me feel good? Is this hurting my stomach? That
needs to be part of when we're trying things as well?
Speaker 3 (33:03):
Is it also because people think, oh, your stomach needs
stomach acid. There for I'll consumes a food acid as
opposed to actually, your body will look after that on
its own pretty much.
Speaker 2 (33:12):
Yeah, like pretty much. It's exactly exactly how it works.
And then yeah, our body is pretty good at doing
things on its own, particularly if you're having you know,
minimally processed food most of the time.
Speaker 3 (33:24):
Hey, thanks for you calling it. What's the story with
jasmine tea? It's I'm actually asking because I've I've taken
to drinking it sometimes later at night instead of having
a cup of tea or whatever. And maybe it's scher smatic,
but I find that I seem to sleep better.
Speaker 2 (33:40):
Yeah. Again, I mean there's you know the canon mile
thing is.
Speaker 3 (33:44):
That I mean there are diuretic teas aren't there, and
there are others that aren't. With's jasmine system because it
feels like I'm drinking something healthy.
Speaker 2 (33:52):
To think with it, Well, it's mainly because you can
get white tea that's still caffeinated as far as I know,
but I think I don't think it's caffeinated. Okay, to
check that, good question.
Speaker 3 (34:04):
Instant coffee, this is real coffee. These are text I'm reading.
By the way, Ye real coffee.
Speaker 2 (34:11):
So instant coffee tends to have slightly lower caffeine depending
on the roast of it. One of the key things
about coffee beans when you're getting an expresso type coffee,
it's extremely variable in its caffeine content. So you could
literally go to two cafes next doors to each other,
and the way that it's been roasted, in the way
that it's been ground, you could have a single shop
(34:32):
that one is one hundred and next door at one
hundred and seventy. So that is where these kind of
like this is how much caffeine's in a drink with
coffee from beans extremely variable. Listen to your body. If
you're feeling anxious, you've got anxiety war, you need to
take down your caffeine.
Speaker 3 (34:52):
Okay. Also this could be a mith because you know,
people say you have a good strong cup of coffee
and sometimes you have a roaster that's trishly roasted and
it's just got a really lovely strong flavor. That's no
indication of caffeine.
Speaker 5 (35:03):
Is it?
Speaker 2 (35:03):
Or is it No? It's more to do no, just
the beans.
Speaker 3 (35:10):
Yeah, okay. Is breakfast all the most important meal of
the day or are we breaking our fast too early?
Speaker 2 (35:17):
Okay? So I mean the key thing if we think
go back historically, is what we're designed. We're omnivores. We're
designed to eat during daylight hours. Right, quite simple. Many
years ago we didn't have houses, huts outside, wake up
in the sun when the sun go to sleep, a
couple of hours after the sun goes down, and slightly
later when we learn how to build a fire.
Speaker 1 (35:39):
Right.
Speaker 2 (35:39):
So it's quite simple that we are designed and on
our bodies have not adapted to something dramatically different. So,
and that does mean there can be some seasonal variations
for people that are thinking, yeah, that can that can change.
It's quite normal for people to want to eat different
amounts of different seasons. So the whole thing about breakfast.
Breakfast is really the first meal of the day. Now,
(36:00):
this is quite interesting because we need i keeping your
food within about an eight to twelve hour window during
the day. That's roughly our daylight kind of main daylight
daytime between eight and twelve hours, which means that you're
getting the time after that with a gap of rest.
But what time that first meal is is really quite
(36:22):
variable depending on the person. So for me, I used
to eat at six o'clock in the morning, and then
when I've had kids, I found you know what, if
I eat at nine point thirty, I feel a lot
better and then I stop eating about six thirty seven,
and that pattern has really work for me. I know
men who have been trying to manage their weight and
they kind of eat about eleven and they stop eating
(36:42):
at seven, and that really works for them. This perimenopausal
menopausal phase, you really got to be this kind of
like new conversations going on about like how long should
we try and get women to push out their breakfast
for this benefit of time restricted eating, which is what
we're talking about here, and maybe not as not as
(37:03):
long as men's. Basically, the the kind of guidance is
a very important meal, but it just the time depends
on you as a person.
Speaker 3 (37:10):
So if you're perramid on pausal sorr, are you saying
that you maybe don't push that breakfast step too late?
Speaker 2 (37:15):
Well, that's where the conversation again is it's about at
the moment. Well, but basically what's happened. You see, if
a lot of research is done on men, and this
is one of the challenges that we are coming across now,
and there's been big debate in the medical world. It's
going hang on a minute, like we're making all these
(37:35):
assumptions and this you know, so much of the research
has been done on men or male matt mice or
men in general. How does this actually relate to women?
And the newer research that's coming through relating to women
is kind of then discussing, hey, really, is it really
good for women to wait till twelve o'clock for their lunch?
(37:56):
Men might be okay with that, women if we're feeling
like we're starving ourselves.
Speaker 3 (38:01):
And it's you know, is the question as to with
a do do people who are pyramid or women who
am pyium in a porsal, will their natural hunger cravings
dictate that for them anyway. I mean, you know, how
often did shall we eat because it's time to have
lunch versus we want to eat lunch.
Speaker 2 (38:21):
It's it's a tricky one because if you eat later
at night, you want to often eat less in the morning.
Speaker 3 (38:26):
Right.
Speaker 2 (38:26):
So one of the things that I know is that
if I managed the amount of time that I eat
in the evening and keep it to kind of like
seven o'clock, then I'll be hunger is also kind of
Appetite is a almost a learnt thing. So this is
a really interesting thing if you know that, like giving
to the dentist. Dentists tend to have like they eat
(38:48):
on a schedule, right, Like they'll be like, right, we
start practice at nine o'clock in the morning, and then
they have a break from twelve to one. If you
always isn't just dentists, it's just people in general. If
you always have a lunch break at a particular time,
what you'll find is your stomach starts to rumble at
about eleven thirty twelve o'clock. And that is because you
(39:08):
your body gets into this cycle and nose ah, and
it triggers this release of hormones that actually make you
feel like you're you are okay habit, yeah, okay, yeah
you do. But for me, I eat more regularly. I
don't really get that.
Speaker 3 (39:23):
Okay, we need to take a quick break. We'll be
back and just to take I've got still lots more questions,
and you give us a que we might be a
squeeze and will we let's see how we go. Probably not.
Actually just be me eight minutes to five news talks
you'd be and welcome back. By the way, Bailey, if
you're still listening, then you are going to be receiving
that new mission nutrition consultation and yeah, because we loved
(39:46):
your call and we're with Clear Turnbull and Clear. Just
while we're on breakfast, how much and how important is
it to still make sure you've got a bit of
protein in that first meal of the day.
Speaker 2 (39:58):
Very very very important, very importantly. Ah great. It is
one of the key messages that's kind of coming out
now is that we need adequate protein and perimetopausal women
even more so, just quickly.
Speaker 3 (40:13):
Because sometimes actually it's you who've influences me on this.
But if I just feel like toast for breakfast, we've
got a bit of Swiss cheese or something, I'm actually
I just cut off a chunk and have a bit
of that and then get into the toast. Is that
all right?
Speaker 2 (40:25):
Well it's not very high protein. It's better than none.
Speaker 3 (40:28):
What's a good high protein cheese?
Speaker 2 (40:31):
Cottage cheese is like, I know.
Speaker 1 (40:37):
I did get you on.
Speaker 3 (40:38):
Maybe I should just have an egg as well. Thanks Claire,
Thank you so much, Christmas very much. Time is upon
us Mission Nutrition dot co. Do on in z and
or you can just google clear Turnbull. We'll be back
very shortly with the smart money and just to take
news Talks dB.
Speaker 1 (40:58):
For more from the weekend collective, listen live to News
Talk said B weekends from three pm, or follow the
podcast on iHeartRadio
You're listening to the Weekend Collective podcast from News Talks.
It'd be I'm on my will from the Happiness.
Speaker 2 (00:18):
I'm on my way from Mesury the Happiness. I'm on
my way. So what I want from the next world?
From to make me the next world?
Speaker 3 (00:36):
You relieve from younger once again to me? I wonder correct, correct,
turn against set and welcome back to the show. By
(01:00):
the way, if you've seen anything of the show, go
to look for our podcast. I think some of our
interview is already up on the website as well. You
can also track it down through iHeartRadio. I'm Tim Beverage
and this is the Weekend Collective. Now time to move
to the Health Hub. And my guest as well, she's
no stranger to the Health Hub. She's been must have
been there for years. Yes, it's Turnable Nutritionist, Managing Director
(01:22):
Nutrition Mission Nutrition. Should I say, how are you?
Speaker 2 (01:26):
I'm really good? Thank you?
Speaker 4 (01:27):
How are you?
Speaker 3 (01:28):
Not too bad? Not too bad? Now we're going to
have a chat about what's the key to making a
sustainable change to eating habits because sometimes people, you know,
sometimes people go cold turkey because it's basically they've they've
had a heart bypass and the doctor said, no more
booze or saturated fats for you. And that's that's a
hefty motivation. But what is the best? You know, we
(01:52):
all and there are fad diets and I sort of
think fad diets are more like they should be called
yo yo diets. Go on, do the what is it?
That's something eight hundred the fast eight hundred and yeah,
and then you go on that and then you you
lose ten a couple of months later, and you slap
it back on again with interest. Charming, doesn't it. But
(02:14):
and the other thing is just working out. I'm guessing
where we're going to go with this because as a nutritionist,
there are ideas on what a balanced diet is and
and every now again you get something bet carbs are
becon no, no, Fat's becon no.
Speaker 2 (02:28):
No.
Speaker 3 (02:28):
The carnival diets a thing now, blood type you got
to do this and it's like it's it's diving via
social media and Instagram. It's so hard.
Speaker 2 (02:39):
It's so hard for people, do you know, Because at
the same like the two big kind of dietary trends
or patterns that are happening at the moment is the
carnival diet and vegan at the same time. Literally, you've
got one thing right, yeah, you know, do not do
you know this is no animal protein, We're all plant based.
And then at exactly the same time it's literally vegetables,
(03:03):
you know, for like, let's not have too many vegetables.
Let's just like focus on meat and eggs only because
this is the way. And you know, I've done this
for I've been working in nutrition doing all sorts of
different jobs from hospitals to diabetes clinics that you know, sport,
all sorts of different things, right, And I'm like, wow,
it has never been more confusing for people because if
(03:25):
you listen, you know, there are so many podcasts, which
is amazing, but the challenges with all this information is
you've got really, you know, two doctors, one from America,
one you know, people from Australia absolutely categorically selling you
their point of view, and then you listen to something
the next day and it's like completely different. So Number one,
(03:47):
I want to say, if you are you are confused
listening to this, I feel for you. I understand confused.
But what I think we need to step back, Like
I am not going to I'm not going to add
to that confusion by by saying this is what to do. Right.
The truth is number one, there is no one size
fits all, okay, like different approaches work for different people.
(04:11):
Having said that, across the board, the theme with whether
it's carnival, whether it's vegan, whether it's all sorts of
the other patterns are out there. Most of them are
actually encouraging you to have whole food, minimally less processed food,
whole stake or whole your whole one, right, like going
(04:34):
back to minimally processed food. This is what we realize
is that when you look at what.
Speaker 3 (04:40):
Does as well, because it's not about process, but it's.
Speaker 2 (04:44):
Pe the whole paleo thing that we've kind of like
it that's obviously forgotten, right.
Speaker 3 (04:48):
Because the reason I threw that into the mix was
we heard a chat about this on Afternoons this week
and I had you do get you get calls from
people who you know, your your your blood your risk
of diabetes and something or some sort of and they
and a couple the callers who are like they've went
on the Caveman diet and all their results just turned around.
(05:10):
Their bloods were better they will because of why Okay,
why is there one.
Speaker 2 (05:18):
Because if so, research, there's all sorts of research. I
can say that over and over again, but it's it's
shown that if you it's been shown multiple times right
that if you are eating ultra processed food, so you're
eating a lot of food where there's multiple ingredients in
the packet. You know, things that last in the in
the pantry for like open for a week when you're like, really,
if I made that bread from like flour and yeast,
(05:40):
it would go moldy in you know, four days or something,
Whereas wow, these like bread rats whatever else, it is
like you see them in there.
Speaker 3 (05:48):
Have four months and they're a little dry.
Speaker 2 (05:50):
But apart from there, and I'm not saying that you
could never have those, it's just the quantity that people eat.
So here's the clincher is that people eat on average,
this has been kind of indicated around about five hundred
calories more of food per day on average when when
you're having a lot of processed food because why it's
(06:11):
less satisfying. Yeah, it's it doesn't send the same signals
to your brain to stop you eating, and you just
so you just end up eating more of it and
then add in sugar sweeting beverages into there, and where
you know, liquid calories going in left, right, and center.
You get those five hundred calories out a day from
(06:32):
someone that's over by the carnival vecan whatever you want
to do it right, and you're and you're generally eating
and you're chewing your food because when.
Speaker 3 (06:41):
You have minimally you're enjoying it. Maybe if you've chosen
a dart that you thinks working as are going to
do the job too.
Speaker 2 (06:46):
One hundred percent. But most of that food, whether it's
carnival or like whichever one of those options, mostly has
lots or not carnival, but it has things that you've
got to chew, so lots of meat you've got to
chew that, or vegetables that you've got to chew. Chewing
slows us down a lot of the food. If you
think about it, that's very process is it's kind of
(07:06):
like it's almost what's pre digested in a way, right,
It's like almost being broken down, and you can have
an extraordinary amount of it without feeling full. That's really
the cox of the problem. If we go back to
a much more simple you know, diet. We are omnivores.
We're designed to eat meat and plants. Look at our teeth,
look at our digestive system. That's what we're designed for.
(07:28):
People can have slightly more or less of whichever they need,
depending on what works for them. It's the process food
that is the biggest problem here.
Speaker 3 (07:36):
Actually, you know what I love about what you've just said,
apart from it made sense, was.
Speaker 2 (07:40):
Apart from all of it.
Speaker 3 (07:42):
But what I also love is it's actually a very
simple theme and it's a simple thing that you have,
You've touched on depending on what the topic is on
the course of our chats on the Health Hub over
the last year or two, and that always always when
processed food comes up, it's just if you can eat
less of it than hooray and whole food's foods, whole foods.
(08:06):
And it doesn't mean that people shouldn't confuse that you
can't make a recipe, you know, it's like you know,
I mean, it doesn't mean you can't even put things
together and make a make a pie or something. But
if you make it, it doesn't mean that does it
You can still.
Speaker 2 (08:18):
No, it doesn't, and there's still foods like so there's
still foods that are processed. But to be honest, a
lot of our food is processed to some degree. Even
rolled oats, they've been steamed. They're not just a oak
that came out of the field and got shoved in
a bag. Even a roll oat has been steamed, but
that's minimally processed foodnimally.
Speaker 3 (08:39):
For instance, I'm guessing week pics are they it's heading.
Speaker 2 (08:43):
Towards the process.
Speaker 3 (08:44):
Okay?
Speaker 2 (08:44):
What where I like to think about food is on
a continuum, right, So if you think about one end
is close to how it came out of the ground
or close to how it was you know, the animal
in its original form, right, And then at the other
end is the old you know, something that absolutely does
not represent anything that's closely came out of the ground.
The ingreen got all sorts of e multipiers, additives, preservatives
(09:07):
last for a long time. At the other end, if
eighty percent of your food can be towards the flower
processed end, then this room you know, I eat. You've
met me Tim, like I here, Tim, and I've met
in in the like when our families are traveling with
the chocolate class on. But it's not about never having
(09:30):
those foods. It's just that the majority of your foods are,
you know, less processed. But that means it's can tomatoes
are fine, just have the ones without salting them. I
have got a whole pantry full of foods which are
cans and some of their own package. I think some
people think some of nutrition is all my food is
going to be like in these jars and.
Speaker 3 (09:50):
Lay you know, like you walk around and your your
your house is built in the shape of an oat
and the chimney looks like a stick of broccoli or something.
Speaker 2 (10:01):
Yeah, but you could you could have. But it's about having,
you know. I I rolled oats, and in our house,
how do we eat less process foods. I've got two
little kids right there, are six and ten. They eat
all the coca pops and the nutri grain in the world,
you know, because all their friends do. And I'm like,
what we do in our house is we eat porridge
or soaked oats Monday to Thursday. And it is a
(10:24):
non negotiable. It's consistent, so there's no argument, there's no debate.
And then on a Friday they have breakfast cereal, of
which we have like the lower sugar limited kind of one,
so not the height you're not the fruit loops and
those kind of ones. And then at the end of
the weekend we tend to have they can have cereal again,
and then we often have eggs on toast one day.
That's kind of how it goes in the week. You know,
(10:47):
we're kind of mostly doing it and then there's a
balance there.
Speaker 3 (10:51):
Well, we're pretty healthy in our house to be fair.
I mean, my chief villain as I do like the
odd peanut from time to time and probably have.
Speaker 2 (11:01):
More faulted peanuts. We've been through this till I.
Speaker 3 (11:05):
I do like them, but I mean it's it's my
that's my But we eat pretty well, so I don't
feel guilty when I make pancakes for the girls on
the weekend, because no, they're having porridge and you know,
just normal sort of healthy banana ki. We for that
sort of thing at breakfast time.
Speaker 2 (11:22):
Exactly, and we don't need to feel good, you know,
when you are when the majority of your food, like
your day and day out, your breakfast, your lunch, and
most of your meals are like based mostly on that.
We should be able to enjoy the chocolate classant with
your friends. You should be able to enjoy the pancakes
that you make with your with your girls. Right, this
is one of the challenges. Now there's a lot of
guilt around food. That doesn't help. The other challenge that
(11:45):
we have is that we food is such the social
aspect of food is quite challenging. And then you know,
particularly if you've got children or grandchildren and you know
they get offered all of these things. God my gosh,
sports most frustrating. So from one of my celebration, ah,
(12:06):
just like one like you're just like the end of
my my son's soccer tournament. I was just like, are
you bitterally kidding me?
Speaker 3 (12:13):
Like there was a tray you just stand there quietly
and just go zip was.
Speaker 2 (12:19):
This is? And I'm not you know, they have lollies sometimes,
the kids, right, I used to go. I was actually
talking to a friend of mine the other day about
like we used to go to the corner shop and
get like the little bag of lollies and have your
little money, and you'd be like you felt like you
were eating loads. And that was like we probably have
ten lollies on a Saturday, whereas now you know, two dollars,
(12:39):
three bucks whatever you can get an extraordinary amount of
sugar in a bag that.
Speaker 3 (12:45):
Gets just you know, it's like watching sparrows and there's
been some bread left out on the on the on
the bird bath or something and they just all go whoom. Hey,
we want your cause, by the way, and it's we're
gonna we're going to continue this conversation about how to
make a sustaindad will change to your eating habits, but
also how do you work out about you know, when
you heard the latest diet and our friend of mine's
(13:07):
on the carnival diet and all that sort of thing.
We want to hear of your calls. Please happy to
address any questions you've got. I've got a few fun
questions for her as well. In fact, I will do
one of I've got a colleague who's doing what we
call the energy drink diet. Energy drinks, What's what's the
story with them?
Speaker 2 (13:27):
Oh, it's just like a complete disaster for your sleep
and for your anxiety.
Speaker 3 (13:34):
Right. Well, one of the you know, one of the
key things because sometimes people look and go there's no sugar.
They go, look these ones are there's no sugar. And
there's another evil thing like a Sparta me or something
like you there's none of that, and then we go
give it the tick. But anyway, give us it's the
It's the main thing.
Speaker 2 (13:49):
Is the impact that these that when you're having caffeine
has on your sleep, which then gets you to become
dependent or can become dependent on caffeine. It's the same
with coffee. There's nothing well with coffee. There's actually some
benefits at least you get any antioxidants, polyphenols, there's like
there's some good things about taking coffee. With the energy drinks,
I know this is exciting, right, it's not all bad
day the good thing because they're plants. They're plants, but
(14:12):
you know they've got they've got. But with energy drinks
it's uh. Well, Also the acid is not great for
your teeth. Depend how much, but if it sounds if
you're having too much, as with anything, Hey, how.
Speaker 3 (14:24):
Much caffeine is in a double shot generally? Is it
about one hundred milligrams or.
Speaker 2 (14:30):
In a single shot. You've got about one hundred and
something in a single double double? No, yeah, so what
I mean? The recommendations are to have less than four
hundred milligrams a day, two hundred if you're pregnant.
Speaker 3 (14:43):
So that's a couple, that's a couple of coffees.
Speaker 2 (14:45):
Yeah, And I think if a women that are going
in the perimenopause or phased, anxiety tends to creep up.
So I definitely kind of weave that down a little
bit as you get into your thirty forties, because your
anxiety tends to creep up. And then and then there's
the mix of caffeine and anxiety from the hormonal a
(15:06):
massy situation.
Speaker 3 (15:07):
Well, that's an interesting question should you take. I mean
the diet and menopause. I mean, you know, I'm just
making a note here for things we can touch on. Yes, Okay,
tell you what. Let's let's take a break. We want
your calls. I've got a truckload of calls for questions
myself for Claire. But I do know what. I'm a monopolizer.
It's your ten eight hundred eighty ten eighty or text
(15:28):
nine nine two. And if you're looking at making a
change and your diet and you're just a bit confused
and you've heard X, Y and Z and you think
this sounds good, run it by Claire and see what
she says. It might not actually be might not be
as bad news as you think or either or that
or will be the absolute devil and if you persist
with it, you'll be in A and L six months.
(15:48):
It's twenty two past four news talks. It'd be look
just before we carry on with the show, just to
let if you're in your car or near the White
Coattow Expressway. So there's a police responding to a serious
single vehicle crash on the Wykattow Expressway at Huntley. So
this a large stretch of the why Cutter Expressway in
(16:08):
both directions is affected between Topriri and Huntley, so both rerections.
I think it's closed for the time being. So yeah,
just keep an eye for that, or if you can
find an alternative route then turn off. Right, we're with
Clear Turnbull. This is the health up talking about making
sustainable change to eating habits and also should you go
(16:30):
cold turkey or should you just gradually wean yourself off
the energy drinks? Asking for a friend, Right, let's carry on, Bailey,
Hello ya, Tim, How are you great? How are you doing?
Speaker 5 (16:43):
Good?
Speaker 3 (16:44):
Good?
Speaker 5 (16:44):
Good? Good For interesting discussion, Tim and Clear, I really
appreciate it. So, Claire, I had a question about your
opinion on artificial sweetness. I know it's a bit of
a controversial topic. So to give you a bit back
from my partner and I, we switched away from drinking
things like coke and we drink a particular drink probably
have about two cans a day that has artificial sweetener
in it. I just want to are thoughts on that.
Speaker 2 (17:07):
Yeah, I mean it, sweetness less is best. So there's
the difference between the artificial ones like a spar tame
and stevia, which is a comes from a plant, so
it's a natural bus work but natural based one. What
are the There's all sorts of different debate and discussion,
which exactly is what you're aware of, right, And there's
(17:28):
questions about, oh, do these actually affect your blood sugar
do they not? Do they actually ate you me eat more?
Do they not? It's still very much like you know,
the the overall recommendation, less is best. So if you're
having that every day, you've just got to be away.
You've got to think, how is this affecting the rest
of my how's it making me feel? How is this
(17:49):
affecting my body?
Speaker 4 (17:50):
Like?
Speaker 2 (17:51):
Is that if that's you know, if the rest of
your diet is really great and you're active and you're
living well, like probably fine. But if you're having it
mixed with alcohol and you're active and you're not getting
you fruits and vegetable again, then it increases the risk.
So I think it's one of those things. Definitely, we
know that less is best if you're you know, with
(18:14):
having two a day, do you need to have to
a day? Could you have one day when I you know,
I I I'm a nutritionist again, done this for a
really long time. But when I choose to have alcohol,
which I know is a car synergen, which I know
is not good for me long term, I will still
have it with a diet drink. So if I have
gin I have with diatolic my feet are all over,
(18:35):
already very over the line. Well I'm like, you know what,
I'm already on the gin. I'm already having it. This
is where it does make me laugh that people are like, oh,
diet drinks, and I'm like, but with a carcinogen, which
is KA, So I feel like that's not.
Speaker 3 (18:53):
Yeah, Bailey, are you having I guess one sweetener is
the substitute for a teaspoon of sugar. Are you having
it in your coffee or tea or what.
Speaker 5 (19:02):
No, So we we switched to a particular brand of
sort of flavored sparkling water to try and minimize our
consumption of indie drinks. To be completely honest, that's why
we both my partner I switched, So that's what we
We have these sort of just flavored waters instead of
indie drinks. But they do contain sweetness and that's something
of Is it the leaster of the two evils? It
(19:24):
is definitely the.
Speaker 2 (19:24):
Lesser of the two evils.
Speaker 1 (19:25):
It is.
Speaker 2 (19:26):
It is absolutely at one hundred percent. And it's again
in the scheme of what else you are doing in
your life? Is that the thing when it comes to
the end of your day where it's when you're end
of your life where you liked it was those things
I would just say, like if you could just have
one what what bobble each, one drink each rather than two,
you're you're minimizing any any risk.
Speaker 3 (19:47):
Well, see the question. While we saw at Bailey, there
is force. We have soda. You know, we've got the
old soda stream. You make your own soda water thing.
And if I'm feeling a little thirst and I want
to touch of something extra then I'll just put a
tiny pore of I don't know. My wife buys memory bries,
rose up and rebarb or something some sort of and
(20:08):
I don't add too much, but it's enough to give
it a bit of a Oh is that bitter because
it is sugar, but it's in moderation. Is that better
than having something that Bailey's described.
Speaker 2 (20:22):
I know that the drink that you're talking about, and
I actually think it's one.
Speaker 3 (20:25):
Of the bardest things. You need a limon syrup or whatever,
but it's just a little bit of it.
Speaker 2 (20:29):
I do think it might also have a sweetener in
it as well. It definitely they have a sweetener as well.
I know, I know, I think electric The reason I
say that I have it in my fridge to myself
so at the end of the day, it's not something
that I'm going to go, oh, that's good for you,
and it's fine to have heaps of it, but it
is definitely a better situation for you to have that
than an energy drink and less overall would be best.
(20:52):
The other thing, just as a side note, with with
all fizzy drinks, whether that whether it's sparkling water or
you know it is acid on your teeth. So again,
it's not something you want to be sipping. I see
people and they have like sip, they're shipping busy drinks
throughout the day, like sipping sparkling water throughout the day,
or putting lemon in your water and sipping it. If
(21:13):
you have lemon in your water in the morning and
you kind of like or whenever and you just drink
it down, fine, but do not put three things of
lemon in your water bottle and drink it throughout the day,
because it's just putting acid on your teeth every single
time you have water, even if it's flat water, still water.
Speaker 3 (21:30):
Don't have lemon. Yeah, don't stick the citrus into make
it training? Is that helpful?
Speaker 2 (21:33):
Bailey?
Speaker 3 (21:33):
Are you gonna just continue?
Speaker 5 (21:37):
Thank you very much. That was really interesting. I appreciate
the comments.
Speaker 3 (21:40):
Mate. I'm gutted. So if I could find but I
guess clear that's the question. If you could find if
it was literally just a sugary syrup that you add
a splash of into your soda water because you're feeling normally,
maybe you drink water because to be honest, glasses of water.
I'm generally happy with that, but sometimes you're like, you know,
is that better than the artificial sweetener? In other words,
let's put it really simply, some people who have a
(22:02):
sweetener in their tea or their coffee, would they be
bitter just having half a spoon of sugar.
Speaker 2 (22:10):
If the rest of what they're eating well to be again,
like this root if they're having right, Like if you
are having doing things and you want you have half
teaspoon sugar in your tea and that's literally you know,
you have meat and three vege at night and you're
active and.
Speaker 3 (22:25):
You're you know, that's on top of two pounds of
salted peanuts and a bag of chips.
Speaker 2 (22:32):
The problem with the sweetness, the real issue with the
sweetness is that it doesn't teach you to like less
sweet tasting food. That's the actual issue here is the
fact particularly we're adding it into your tea or you're
having ay I drink. I've tried all sorts of different things,
and I'm like, wow, they so over compensate with some
of those sweetness. I'm like, could you just dial it down?
(22:53):
Like it's in? Oh my gosh, it's in. I found
I was looking to do something other day and I
was like what's the cereal now, Like, literally, these sweetness
are now in breakfast cereal to reduce the amount of
sugar that they have.
Speaker 3 (23:07):
I'm like, well, that's that's why I'm quite curious about sugar.
That's why I'm just curious about the balance between a
little bit of sugar. It's a bit like Mary Poppins,
isn't it. A spoonful of sugar helps the medicine go down,
but you know, a little bit.
Speaker 2 (23:18):
But I choose the sugar, I like to be honest.
I choose that, and then I just have a little
bit less of it because not in it. Again, with
like the voka and tonic gin and tonic thanks situations,
that's a lot of sugar that you can avoid. And
I'm like, you know what, my again, I'm already having
a carcinogen. I'm fine, I'll have some dietonic with my
that because I hardly I don't drink that much. And
(23:39):
it's already you.
Speaker 3 (23:40):
Mentioned gin andina one more time. Now, I'm not gonna
start and start believing you a few times actually because
actually while we're here, and I also talking about alcohol
just on because it's one of one of our great evils.
When you overdo it. And you know, any form of alcohol,
I guess is casting a genet. But we went around,
(24:01):
we were invited around to have drinks with friends the
other day, and I hadn't drunk red wine for ages,
and it was just such an amazing wine that all
of a sudden, I find myself googling red wine and
I'm thinking, you've been not start But where are we
at with? We are it we at? With alcohol and wines?
Speaker 4 (24:18):
Uh?
Speaker 2 (24:18):
No, Again, red wine was one of those things for
a long time. It was like, oh, it's the better
of the wines, and it's all it's not like the
better of the alcohols. Well, alcohol, you know, it's a
toxin in and and absolutely the advice is you know
less or none is none is best. That The challenge
(24:40):
here is that that that is is the case when
it comes to cancer specifically well and other health conditions.
But if you look at countries, the blue zones where
people live the longest in the world, right like whether
the most centurions, the most people that a hundred or
over all of them have alcohol in there as part
(25:02):
of the mix of their lives. But they don't binge drink.
They drink in its part of social occasions. So there's
the buffer off and they believe it might be the
buffer of good relationships, good connections, good community, whole food
or you know, all the things that are important for
(25:22):
a human being to thrive that may offset a little
bit of alcohol. And that's the way to look at it.
But a lot of us are not doing that. We're drinking,
not sleeping properly, not exercising, you know, stress, sitting down
a lot. That's not the balance where we can It's a.
Speaker 3 (25:39):
Difficult, difficult equation, isn't it, Because as you say, there's
the social side to drinking and also relaxation and stress
and things like that. And if you have a glass
of wine at the end of the day, you know,
that's probably not going to be the thing that kills
you know, And so that that's the thing, is.
Speaker 2 (25:52):
That if you're having a couple of glasses of wine
a week, right, and and that and that, and it's
that's connecting with other people and you can easily have
one and you can just stop. That's very very different
to people coming home on a Monday night and smacking
down three beers because they're just like, I hate my job,
I'm so stressed, I'm screaming at my children. I'm not
(26:13):
sleeping properly. And that alcohol is misused in so many ways,
particularly in this world.
Speaker 3 (26:21):
Yeah, because I'm always surprised that people drink, because I
drink because I like the taste of it and I
like the sensation. I don't like feeling tipsy that much.
So if I get home and I want a beer,
so I might have one tonight when I get home,
and be once or twice a week, but I'll have
a glass of water first, so I don't drink. This
makes me sound like a puritan, doesn't it. But I'll
have a glove. But to me it's sensible. I have
(26:42):
a big glass of water, so I'm not drinking it
for the quenching of my thirst, and then I can
relax and just like, oh that's nice. I quite enjoy
that as opposed to first, you know, glasses for quenching
my thirst, and maybe even the second. And by that
I'm I'm shickered. I'm a bit of a lightweight.
Speaker 2 (26:59):
I think. I think with any habit that is unhelpful
that you know is detrimental to your well being in
some way, you've got to look, what's driving it. So,
for example, with alcohol, it's often often a stress a
stress related thing where people are feeling stressed, and alcohol,
because it does relax you at the time, makes you
(27:20):
feel less stressed at the time, but it is terrible
for your sleep, like absolutely terrible. I have met so
many people and work with so many people who are
just like, no, it's all the stress of my life. Alcohol.
It is absolutely dreadful for your sleep. And it doesn't
(27:41):
necessarily for some people it makes them wake up, but
it just destroys the quality of your sleep. And I
do think that it's everybody who drinks alcohol should take
a break for a good week or two on occasions
to realize how good you can feel, because I don't
think people realize and even just from a beer a day,
how good you can feel about it.
Speaker 3 (28:00):
So that's another gym. So whole foods are great list
process for and actually if you add a regular drink
or try having a break for a couple of weeks
and just to remind yourself that actually, oh, my goodness,
I actually feel quite good.
Speaker 2 (28:14):
I was actually yeah, yeah, yeah, I was out with
a guy for a friend of mine for Brudge this morning,
and he does that a week every month he is
completely has no alcohol and he's like, this is the
balance that works for me, because he's like, it reminds
me to dial it down right. And so he's then
only going back to having a couple of drinks a
week because he said if he just carries on because
(28:36):
he's in sales right in his job, Like, that's part
of what is expected in his job and part of
what comes with that. He has to keep himself accountable.
To your point about this whole stopping and starting thing,
one thing that I think it's really important to raise
is the types of personalities. Like personality needs to be
taken into consideration with the approach to this, because I'm
(28:58):
a naturally organized person and I like to know what
things are in advance. Other people are not, and they
all much more extreme or the people like to go
with the flow a bit more like that is going
to determine what works for somebody and what doesn't. Because
we're not all built.
Speaker 3 (29:13):
You've got to know yourself. You want to know yourself,
and your idiosyncrasy is going to make lean. You know,
might be a moment where you go, you know, this
is me, I'm probably going to go along with everyone
and get shickered. But actually, you know what, maybe because
I know that about myself, then you can sort of
make a better decision on that.
Speaker 2 (29:30):
With all the ditch that yeah, yeah, and with all
with all Dutch changes. Yeah, it'll you've got to see
what works for you.
Speaker 3 (29:37):
Okay, We've got a bunch of load of texts coming
in which are going to get onto on that, and
we're with Clear turnbull. She is the nutritionist in managing
director of Mission Nutrition. Eight hundred eighty ten eighty is
the number you can text on nine two nine two,
But calls are the way they roll, and we'll be
back very shortly. Yes, welcome back to the health. My
guess is clear turmble. I forgot to say clean clear
(29:58):
of course, because we give we choose a caller every
hour to get a copy of a copy of your
well Being Planner, as well as a consultan with a
registered dietitian or nutrition Submission Nutrition and three healthy food
guard risid me box boom fall over three hundred bucks?
Speaker 2 (30:13):
Is that right? Have correct?
Speaker 3 (30:16):
Yeah?
Speaker 2 (30:17):
You are? Yeah, okay, we want to help.
Speaker 3 (30:19):
Just a couple of questions before you go, tod DKF coffee,
is it bad or good.
Speaker 2 (30:26):
What it's a good option for you're trying to cut
your caffeine down. It's not completely caffeine free, just to
be aware, and the same with dcf T, but it
is significantly less and I I have DC coffee.
Speaker 3 (30:38):
Yeah, good on you. There you go. It must be okay, right,
let's go to Enid.
Speaker 4 (30:42):
Hello, Hello, Tim, Hi clear Claire. I thought I thought
I heard you say a little while ago that lemon
juice wasn't that good for you.
Speaker 2 (30:53):
So it's lemon juice in water when you drink it slowly.
So that's the key thing, because it makes the if
you're having if you're like sitting down and over five minutes,
you know, or you're having a slice of water, a
slice of water, a slice of lemon in your water.
It's like not the end of the world. But I
see people walking around with like water bottles and like
(31:16):
half a lemon in it, squeezed in and they're sipping
on it all day and every single time they're sipping
on it, they're just bathing their teeth in acid. So
it's really how you do it to minimize the risk.
If you do drink water with lemon and it quite regularly.
I just encourage people to use a straw, so you're
just bypassing your teeth. Again, it depends on your dent
on your dental health as well.
Speaker 4 (31:36):
Yeah, I've got the sort of teeth that acid won't
to fit what I.
Speaker 3 (31:41):
Mean, they're false, yes, yes, Now, I just wanted.
Speaker 4 (31:45):
To tell you what I do clear because fifteen years
ago are head Overian cancer and I read in a
book written by a metra pair food also head be
the first thing in the morning, have the juice of
half a lemon, half a tea spoonful of honey, and
top two fifty mil glass up with very warm water.
And I've done that every morning soups.
Speaker 2 (32:08):
And I mean that the lemon water in the morning
to kind of make your stomach mor acidic has been
a trend. Well, I want to say train. It's been
been a popular thing for many, many, many many years.
I would say that there's no harm for it for
a lot of people, but if somebody's got digestive issues,
which increasingly do, it can actually make it worse. So
(32:31):
I know it works very well, and if you find
that it works for you, it doesn't bother your teeth
carry on. But I do know people that if you've
got some digestive issues and then you start putting lemon
juice in the water, like, oh it makes it. You
know you've got this what you trust your body? Right,
You've got to. I think this is so many advice around,
(32:52):
advice around. Let's go back to actually going does this
make me feel good? Is this hurting my stomach? That
needs to be part of when we're trying things as well?
Speaker 3 (33:03):
Is it also because people think, oh, your stomach needs
stomach acid. There for I'll consumes a food acid as
opposed to actually, your body will look after that on
its own pretty much.
Speaker 2 (33:12):
Yeah, like pretty much. It's exactly exactly how it works.
And then yeah, our body is pretty good at doing
things on its own, particularly if you're having you know,
minimally processed food most of the time.
Speaker 3 (33:24):
Hey, thanks for you calling it. What's the story with
jasmine tea? It's I'm actually asking because I've I've taken
to drinking it sometimes later at night instead of having
a cup of tea or whatever. And maybe it's scher smatic,
but I find that I seem to sleep better.
Speaker 2 (33:40):
Yeah. Again, I mean there's you know the canon mile
thing is.
Speaker 3 (33:44):
That I mean there are diuretic teas aren't there, and
there are others that aren't. With's jasmine system because it
feels like I'm drinking something healthy.
Speaker 2 (33:52):
To think with it, Well, it's mainly because you can
get white tea that's still caffeinated as far as I know,
but I think I don't think it's caffeinated. Okay, to
check that, good question.
Speaker 3 (34:04):
Instant coffee, this is real coffee. These are text I'm reading.
By the way, Ye real coffee.
Speaker 2 (34:11):
So instant coffee tends to have slightly lower caffeine depending
on the roast of it. One of the key things
about coffee beans when you're getting an expresso type coffee,
it's extremely variable in its caffeine content. So you could
literally go to two cafes next doors to each other,
and the way that it's been roasted, in the way
that it's been ground, you could have a single shop
(34:32):
that one is one hundred and next door at one
hundred and seventy. So that is where these kind of
like this is how much caffeine's in a drink with
coffee from beans extremely variable. Listen to your body. If
you're feeling anxious, you've got anxiety war, you need to
take down your caffeine.
Speaker 3 (34:52):
Okay. Also this could be a mith because you know,
people say you have a good strong cup of coffee
and sometimes you have a roaster that's trishly roasted and
it's just got a really lovely strong flavor. That's no
indication of caffeine.
Speaker 5 (35:03):
Is it?
Speaker 2 (35:03):
Or is it No? It's more to do no, just
the beans.
Speaker 3 (35:10):
Yeah, okay. Is breakfast all the most important meal of
the day or are we breaking our fast too early?
Speaker 2 (35:17):
Okay? So I mean the key thing if we think
go back historically, is what we're designed. We're omnivores. We're
designed to eat during daylight hours. Right, quite simple. Many
years ago we didn't have houses, huts outside, wake up
in the sun when the sun go to sleep, a
couple of hours after the sun goes down, and slightly
later when we learn how to build a fire.
Speaker 1 (35:39):
Right.
Speaker 2 (35:39):
So it's quite simple that we are designed and on
our bodies have not adapted to something dramatically different. So,
and that does mean there can be some seasonal variations
for people that are thinking, yeah, that can that can change.
It's quite normal for people to want to eat different
amounts of different seasons. So the whole thing about breakfast.
Breakfast is really the first meal of the day. Now,
(36:00):
this is quite interesting because we need i keeping your
food within about an eight to twelve hour window during
the day. That's roughly our daylight kind of main daylight
daytime between eight and twelve hours, which means that you're
getting the time after that with a gap of rest.
But what time that first meal is is really quite
(36:22):
variable depending on the person. So for me, I used
to eat at six o'clock in the morning, and then
when I've had kids, I found you know what, if
I eat at nine point thirty, I feel a lot
better and then I stop eating about six thirty seven,
and that pattern has really work for me. I know
men who have been trying to manage their weight and
they kind of eat about eleven and they stop eating
(36:42):
at seven, and that really works for them. This perimenopausal
menopausal phase, you really got to be this kind of
like new conversations going on about like how long should
we try and get women to push out their breakfast
for this benefit of time restricted eating, which is what
we're talking about here, and maybe not as not as
(37:03):
long as men's. Basically, the the kind of guidance is
a very important meal, but it just the time depends
on you as a person.
Speaker 3 (37:10):
So if you're perramid on pausal sorr, are you saying
that you maybe don't push that breakfast step too late?
Speaker 2 (37:15):
Well, that's where the conversation again is it's about at
the moment. Well, but basically what's happened. You see, if
a lot of research is done on men, and this
is one of the challenges that we are coming across now,
and there's been big debate in the medical world. It's
going hang on a minute, like we're making all these
(37:35):
assumptions and this you know, so much of the research
has been done on men or male matt mice or
men in general. How does this actually relate to women?
And the newer research that's coming through relating to women
is kind of then discussing, hey, really, is it really
good for women to wait till twelve o'clock for their lunch?
(37:56):
Men might be okay with that, women if we're feeling
like we're starving ourselves.
Speaker 3 (38:01):
And it's you know, is the question as to with
a do do people who are pyramid or women who
am pyium in a porsal, will their natural hunger cravings
dictate that for them anyway. I mean, you know, how
often did shall we eat because it's time to have
lunch versus we want to eat lunch.
Speaker 2 (38:21):
It's it's a tricky one because if you eat later
at night, you want to often eat less in the morning.
Speaker 3 (38:26):
Right.
Speaker 2 (38:26):
So one of the things that I know is that
if I managed the amount of time that I eat
in the evening and keep it to kind of like
seven o'clock, then I'll be hunger is also kind of
Appetite is a almost a learnt thing. So this is
a really interesting thing if you know that, like giving
to the dentist. Dentists tend to have like they eat
(38:48):
on a schedule, right, Like they'll be like, right, we
start practice at nine o'clock in the morning, and then
they have a break from twelve to one. If you
always isn't just dentists, it's just people in general. If
you always have a lunch break at a particular time,
what you'll find is your stomach starts to rumble at
about eleven thirty twelve o'clock. And that is because you
(39:08):
your body gets into this cycle and nose ah, and
it triggers this release of hormones that actually make you
feel like you're you are okay habit, yeah, okay, yeah
you do. But for me, I eat more regularly. I
don't really get that.
Speaker 3 (39:23):
Okay, we need to take a quick break. We'll be
back and just to take I've got still lots more questions,
and you give us a que we might be a
squeeze and will we let's see how we go. Probably not.
Actually just be me eight minutes to five news talks
you'd be and welcome back. By the way, Bailey, if
you're still listening, then you are going to be receiving
that new mission nutrition consultation and yeah, because we loved
(39:46):
your call and we're with Clear Turnbull and Clear. Just
while we're on breakfast, how much and how important is
it to still make sure you've got a bit of
protein in that first meal of the day.
Speaker 2 (39:58):
Very very very important, very importantly. Ah great. It is
one of the key messages that's kind of coming out
now is that we need adequate protein and perimetopausal women
even more so, just quickly.
Speaker 3 (40:13):
Because sometimes actually it's you who've influences me on this.
But if I just feel like toast for breakfast, we've
got a bit of Swiss cheese or something, I'm actually
I just cut off a chunk and have a bit
of that and then get into the toast. Is that
all right?
Speaker 2 (40:25):
Well it's not very high protein. It's better than none.
Speaker 3 (40:28):
What's a good high protein cheese?
Speaker 2 (40:31):
Cottage cheese is like, I know.
Speaker 1 (40:37):
I did get you on.
Speaker 3 (40:38):
Maybe I should just have an egg as well. Thanks Claire,
Thank you so much, Christmas very much. Time is upon
us Mission Nutrition dot co. Do on in z and
or you can just google clear Turnbull. We'll be back
very shortly with the smart money and just to take
news Talks dB.
Speaker 1 (40:58):
For more from the weekend collective, listen live to News
Talk said B weekends from three pm, or follow the
podcast on iHeartRadio
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