Participants: Margo Marshall (Host), Dr. John Clark, Jenifer Skues
Series Code: HL
Program Code: HL000011A
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00:14 Welcome to "Healthy Living!"
00:16 I'm your host Margot Marshall. 00:18 Roses are red, violets are blue, 00:21 Sugar is sweet, but is it good for you? 00:24 What about the effect of sugar on the brain? 00:28 Think you've heard it all? Think again! 01:05 In the studio today with me, we have Dr. John Clark, 01:09 and health psychologist, Jenifer Skues. 01:12 Welcome John and welcome Jenifer! Thank you! 01:14 We're so pleased to have you on the program. 01:16 And this is a very sweet topic that we have today. 01:20 Tell us about sugar and the brain, John. 01:24 You know that we, in America, import enough sugar 01:27 for every American to eat 150 pounds, 01:30 that's about 70 kilos a year, and you know, I don't eat 01:37 that much so they ought to be getting more. 01:39 I don't eat much at all, so someone's getting all my lot! 01:43 That's tragic isn't it? 01:44 And we've become a society that loves sugar, 01:48 and sugar is very addictive. 01:52 I mean sugar is something that is more 01:54 addictive than cocaine! Really? 01:56 Really! Studies show it raises the dopamine in your brain 02:00 to a larger extent than does cocaine! 02:04 Now, when I was in school, we had this group called, 02:09 "The Canadian Brass" coming to... to do a concert. 02:14 They are probably the best brass group in the world! 02:17 from Canada and when they arrived, there was a reception 02:22 in their honor in progress. 02:24 The reception involved punch, sweet drinks - what would you 02:30 say, there we say "cookies," but you say "biscuits," 02:35 sweet biscuits and they offered the men some. 02:38 The men turned it down! 02:40 The musician said, "We cannot drink your sugary punches 02:44 or eat your sugary sweets, if we do, 02:47 we will not be able to tongue our notes 02:50 like you'd like to hear them tongued and our concert 02:53 will be a disaster! 02:56 So it affects your tongue? 02:58 So it affects your tongue, it affects your nerves, 03:01 it affects your brain, it slows you down, 03:03 it makes your blood thick. Oh. 03:06 And so sugar has quite a dramatic effect on the body 03:10 just as it is immediately absorbed. 03:12 That's incredible, I never knew that sugar could do that, 03:18 that it could affect the way your tongue works. 03:21 I mean, women don't experience that, 03:23 they can talk all day long, just kidding. 03:27 Just talk more, okay, okay. 03:32 Just having a little go at women. 03:33 So you can imagine what it does to children. 03:36 And one of the things I find is in our culture, children will 03:40 come home from school and they give them the 03:41 grape cordial full of sugar or a sugar drink or even 03:44 a fruit juice with lots of sugar in and then 03:46 something sweet - a bit of cake, a biscuit, something like that. 03:50 And then the parents finding the child is virtually 03:53 climbing the walls because they are so hyped up, 03:56 and then they crash. 03:57 So what it does - the blood sugar just sky-rockets 04:02 and then it will do a corresponding low. Oh. 04:05 So once it hits a certain point, because the body is 04:07 producing too much insulin, this happens in children, 04:10 you're going to have this massive drop and then 04:12 they're in tears and they're irritable and they won't 04:14 go to bed - they can't sleep. 04:16 Sugar can cause insomnia, it's a reason we get insomnia 04:22 because it boosts the blood sugar and then we have this 04:25 constant blood sugar problem, and what will happen then, 04:28 particularly after midnight if your blood sugars drop too 04:31 quickly and if you've just had something to eat 04:33 in the evening - you've had a dessert or sweets or chocolates, 04:37 your blood sugars will plummet and it wakes you up. Ohh! 04:41 Because when we go to sleep, a normal sleep cycle is 04:45 after midnight, the blood sugars slowly drop - it's like an 04:47 inverse relationship, his blood sugars are dropping, 04:51 or actually waking up. 04:52 So when our body is healthy and our sugar levels are right 04:55 and we metabolize, then it's a slow process. 04:58 By about 6:00 in the morning, we're ready to wake up 05:00 and have breakfast and breakfast is to break the fast. Yes. 05:04 So that's where, and then we're meant to have the healthy 05:06 foods we're talking about which would be fruits 05:08 and grains or whatever to stabilize the blood sugars 05:12 and give us the fuel for the day. Yes. 05:13 Now if you skip meals, like you've skipped the breakfast 05:16 so the child gets up and has Fruit Loops and all these 05:19 sweet things as you can imagine, you can see how their brain, 05:23 how can they go to school and study and learn? 05:25 That's right - it's actually quite tragic what's in 05:29 the breakfast cereal. 05:30 I've gone down the breakfast cereal aisle many times 05:33 taking supermarket tours and looking at the labels, 05:37 and it's a challenge - it's an absolute challenge to 05:40 find a handful, if that, of breakfast cereals that you 05:44 think would be appropriate and not high in sugar 05:49 and low in fiber and so on. 05:51 And the tragedy is that that's for the people who eat 05:54 breakfast - many don't, unfortunately, but 05:58 for those who do, that's usually where they make 06:00 their choices and it's not a great but a terrible 06:03 start for the day actually. 06:05 And then they add another 2 or 3 tablespoons on top, 06:09 and you get kids who love to put the sugar on, 06:11 and you can see how that sweet tooth we talk about develops 06:15 because this is the craving. 06:18 It's interesting that there's a famous doctor in America 06:21 who does a whole program that he calls, "How to Hypnotize 06:25 a Baby," and in the nursery it's often difficult to take a 06:29 newborn and to prick him with different pins and needles, 06:32 you know, in their process of doing what they think is 06:34 important for health and so if they give them a little bit 06:38 of sugar syrup on their tongue, all of a sudden 06:42 they are zoned out because the dopamine goes up, 06:45 and they got the feel-good sensation and it's a strong 06:52 drug in actuality. 06:53 That's really incredible - you know you're talking about 06:58 being addictive and more addictive than cocaine, 07:02 I'm just wondering how many of the people tuning in 07:04 would even realize that or even maybe want to believe it 07:08 because it's not what we want to hear actually. 07:12 And you talk about a sweet tooth, I know someone who's 07:16 got 32 of them! 07:19 No names on the grounds that it might incriminate 07:23 well women really, when it comes to addictions, sugar as you 07:27 say it boosts the dopamine rapidly and dopamine is 07:32 it's one of the feel-good neurotransmitters, 07:34 it's the thing that picks up our mood and helps us to 07:37 feel good but it has other actions - it also helps 07:39 mobility and other factors in the brain. 07:42 But when you have the sugar hit, it boosts it so high 07:45 that it actually decreases the dopamine receptors. 07:49 So that means your ability to feel good is reduced 07:54 over time and then you've got to have more sugar 07:57 to pick yourself up. 07:59 That's where the addictive cycle starts to come in. Yes. 08:02 So it has quite a profound effect on the brain, 08:06 and it can overstimulate what we call our reward system, 08:10 and that's a system in the brain that feeds addictions 08:13 wanting more and more and more, so you've sort of got a 08:15 double factor there happening. 08:17 And it doesn't take long, you don't have to have the 08:19 sugar for a year to get addicted. 08:21 You know, once you start it happens very, 08:23 very quickly. How quickly? 08:24 Well you have a look at children - once they have 08:28 a taste for sugar, you take them shopping - what do they do? 08:31 They want lollies, they want the biscuits, they want - 08:33 you know and they do anything to get what they want, you see. 08:37 I mean I haven't looked as far as the exact timeframe, 08:40 but it is very rapid. 08:42 It's like caffeine, when you have a few caffeine drinks which 08:45 is loaded with sugar - it's the same principle you'll find, 08:48 then you'll feel it. 08:50 You also go through a massive withdrawal when you've 08:52 stopped eating sugar and anyone who has stopped, they get 08:55 headaches, they can shake, they can tremor. 09:00 People who consume a lot of alcohol, you know what they 09:03 call the "DTs," when they're shaking, it's that sugar 09:05 withdrawal and the blood sugar plummets that has all these 09:10 different effects - so it's not nice! No it's not nice. 09:14 I encourage people to try it, they'd feel better afterwards. 09:18 The other effect on the brain of sugar is it shuts down 09:22 the blood flow to the frontal lobes. Oh dear! 09:25 And the frontal lobes of your are where you do your higher 09:28 thinking where you sort out the difference 09:30 between right and wrong, good and bad. 09:33 It's really the part of your brain that distinguishes 09:36 you from a monkey. That's right! 09:37 It's a distinction you want to maintain. Laughter. 09:43 And for this child that goes into school and has been 09:45 eating a lot of sugar, that distinction is blurred 09:47 as their frontal lobe shuts down, they become 09:49 a greater discipline problem, and then as far as their 09:53 grades go, a student eating more sugar will have at least 09:56 one letter grade lower grades for a given time period, 10:01 and so it affects their academics. It would. 10:04 That's really, you know, broad in its scope of what 10:08 it's doing to us as people, it's not just 10:14 what it's doing to us physically but to our mind and to our 10:17 decision-making and who we are as a person. 10:20 You don't think about that, I suppose, when you're 10:22 enjoying something that's sweet. 10:25 But you affect the rational thinking brain and this is 10:28 because your frontal lobes, that neocortex, 10:32 is the left brain is more the thinking processing brain, 10:36 and the right brain is a direct link into the emotional brain. 10:39 And with sugar, because it affects those lobes, 10:43 it will stimulate the emotional brain 10:46 and the thinking brain can't rationalize. 10:48 So this means we have an imbalance in brain function 10:51 and then things go straight but with sugar the information 10:55 can go straight into emotion instead of being able to go, 10:59 "Hang on, that's not a very nice thing to say or do." 11:03 Because sugar gets you hyper, you know, and when you're hyper 11:06 how often do you think or what comes out of your mouth 11:09 and you think, "Oh, I wished I hadn't said that," but you 11:12 have that sugar hit and it's more likely to happen 11:14 because of those reasons. 11:16 Yes, so very significant things going on there, John? 11:22 Yes and so for the student that's been eating sugar 11:25 and the frontal lobes are shut down, they're not thinking, 11:27 they're not working with their higher intelligence and they're 11:30 more likely to overreact to things or just to be 11:33 in la-la land and we slap on them a diagnosis of 11:37 "ADHD," hyperactivity disorder or they are "bipolar," 11:42 and when they're up, they're up and when they're 11:44 down, they're down. That's another one 11:45 that can be misdiagnosed. Are you serious 11:47 that they might be diagnosed as bipolar? Yes. 11:50 When it's really just sugar? Yes! Yes! 11:52 And that's how it presents because it puts you on a high, 11:55 and sugar hypes, it gets energy going and it mimics 12:00 the same condition as the person who is in a mania. 12:03 So they don't actually have bipolar but they're 12:05 diagnosed with that. They're acting like. 12:07 And then they're treated as they would be if they had that, 12:11 but that's a mental illness - so they've been on drugs 12:14 but that's not even a program, would that be right? 12:17 That would be right. 12:19 That's incredible. 12:21 Do you have any more bad news? Laughter. 12:23 Sugar has a lot to answer for when you look at the impact 12:27 of it and people don't know. 12:28 This is a problem, people aren't aware of it. Yes. 12:31 And they don't read their labels, they don't have a look. 12:33 Yeah and I guess some of maybe what we need to talk a bit about 12:37 is well what can you have because people do like 12:39 to eat something sweet so that's where your field comes into it. 12:43 What sort of things might you recommend, John? 12:45 You know one of the best things you can do, once you get 12:48 used to it, for eating something sweet is to eat fruit. 12:52 You see when you buy something that has refined sugar in it, 12:55 it's got one type of sugar in mega doses but you get 12:59 a fruit - there's many glyconutrients that are in 13:02 balance that help each other so that they don't 13:05 overwhelm you with one unique type. 13:08 And so, if you can eat fresh fruit - bananas, apples, 13:13 pears, oranges, grapefruit, papayas, mangos, 13:17 we'll get hungry here huh? Laughter. 13:20 Then you're getting your sugar from a good source, 13:22 and even for the diabetic, if we put them on even a 13:27 50-80% fresh fruit for breakfast, 13:29 and they chew it well and they choose the right fruits, 13:32 they can do much better than if they try other things. 13:35 Now that's probably not what they're used to hearing, John. 13:40 That's correct! A lot of times a physician will tell them, 13:43 "Okay, you're diabetic, that's the end of fruit for you; 13:45 one-half piece a day and other than that, you're restricted." 13:50 And then, you know, your risk of cancer goes up 13:52 when you don't eat fruit and other problems 13:54 increase when you don't eat fruit. 13:56 But it's not the fruit because the fruit has fiber; the fruit 13:59 has minerals; the fruit has phytochemicals to go along with 14:02 the sugar, so if your body handles it in a correct way 14:05 at the correct time - I'm not saying that a diabetic should 14:08 become a fruitarian, but on the other hand, 14:11 there are many nutrients in fruit 14:12 that they don't want to be without. That's right. 14:14 And for the children coming to school, if they would eat an 14:17 apple, a pear, an orange, a banana instead of, you know, 14:22 a biscuit then they'd be much better off. Yes. 14:27 I think the other thing and I've educated my clients with these 14:31 loaded sugars, not just sugar but there's glucose and there's 14:34 sucrose and as soon as they take sugar out of something, 14:37 and add it in separately, it's going to do the same thing, 14:40 it's a sugar - there are many forms of sugar that 14:42 people aren't aware of and so it says, "sugar free," 14:45 and you read it and it's got sucrose in it or some other 14:48 form of sugar - it still is not good. 14:53 The sugar we're aware of which is the cane sugar is about 14:56 all types of sugar. Yes. 14:57 Yes, and what about honey, where does that come into this? 15:03 Well you know, like the Bible says, "A little honey is 15:05 good, too much can make you vomit." Laughter. 15:09 It's like, you know, there's a balance in everything 15:12 especially in where you're getting your sugar from. 15:14 And so a little honey is good and honey doesn't make your 15:18 blood sugar go as high as an equal amount of sugar would, 15:20 it's 85% less. Okay. 15:23 Still... isn't it, we don't want too much, but still. 15:28 It's got some other things about it that are beneficial. 15:30 It helps the immune system a bit and it doesn't make your 15:32 cholesterol go up like regular sugar does and a lot of 15:37 unique things about honey that you wouldn't think 15:40 for the fact that it is about the same sugar level as 15:43 table sugar. No, a little bit less. 15:46 Umm, well there's some pretty good advice in the 15:49 Good Book, isn't there, and it was Solomon, I believe, 15:53 who wrote that proverb. 15:54 And I'm intrigued actually, he wrote about so many 15:58 things in life - he was the wisest man who ever lived. 16:01 I was just fascinated that he wrote a couple about honey! 16:06 "If you find honey, eat just enough, 16:08 and eat too much and you'll vomit." 16:09 I just couldn't believe my eyes 16:11 the first time I read that - I thought, "Oh, that's in 16:14 the Bible," I just didn't expect to sort of see 16:17 something quite like that. Well practical advice! 16:20 Yes! Going way back thousands of years and we could 16:22 benefit from some of that too. 16:24 We do and this is where the more we know about what 16:26 we're eating and what we're putting in our system and how 16:28 to fix this. 16:33 And education, like even I'm a psychologist educating 16:37 people about what they put in their body does to the brain, 16:39 and does to the mood. 16:41 You know, people who are on too much sugar often have 16:44 mood swings; they get irritable; they can start 16:47 to feel really unwell; the brain gets very confused; 16:50 they can't focus; they can't make good decisions. 16:53 They're more likely to be anxious or aggressive as well 16:56 as it can drop you into that pit of depression. 16:59 And then what you've just been talking about, 17:02 that impacts into relational things. 17:04 So we've got these four aspects of our being, mental, 17:07 physical, spiritual and social, 17:09 so something is affecting your mood. 17:12 Definitely isn't going to be helpful for relationships 17:16 especially between parents and children 17:19 or anybody for that matter. 17:21 Well what about "Stevia?" 17:24 Well "Stevia" is merely a plant leaf - if you're 17:28 taking the pure form of it, and it has a sweet flavor. 17:32 It's about 200 times sweeter than regular sugar. 17:37 It has a bit of a bitter after twang 17:40 that some people don't like, but for the average person, 17:44 if they like it, it's good. 17:46 You don't want things like "Truvia" which is a chemical 17:49 form of Stevia that's just manufactured in a laboratory. 17:54 But you do have a similar effect that it does raise 17:58 your dopamine in your brain and the one down side 18:02 to super sweet things that don't carry calories is 18:04 that your brain says, "I want those calories that you're 18:06 sweetness suggested I should get," and so you end up 18:09 craving carbohydrates and you tend to make up for what you 18:12 didn't get by eating more carbohydrates. 18:14 Which puts the weight on and that creates another problem 18:17 on all levels there. 18:18 Now one of the sugars you definitely want to avoid is 18:21 "high fructose," like high fructose corn syrup, 18:25 corn sugars - there's different products on the 18:29 market that carry high fructose. 18:31 Agave is a newer one I've noticed for a while now 18:33 which is from a cactus. 18:36 It's almost pure fructose and fructose will raise the 18:40 inflammation in your body. 18:41 It will burn out your liver! 18:43 It will oxidize the cholesterol right in your liver, 18:46 so you end up with more heart disease. 18:48 And so we're getting this, I mean there's 18:50 fructose in fruit isn't there? 18:52 Now when you get your fructose or "fructose" 18:55 in fruit, you're getting it in very small quantities 18:58 and you're getting it balanced without glyconutrients. 19:01 Although for some people who are fructose or "fructose" 19:05 intolerant, eating things like figs which are one of the 19:08 highest in fructose, will give them a problem. 19:11 Alright, so that's a dried fruit because it's more concentrated. 19:14 Dried or whole. 19:16 Oh, is that right? Alright. 19:17 So I think the important thing there is you're talking about 19:21 the fructose that comes in corn syrup - that's a highly 19:25 processed thing where it's been extracted out of the corn 19:28 and you're not getting it in its natural state 19:30 so you're not saying that fruit is bad. 19:33 And I was just thinking that too about the amount of 19:36 sugar, you say, that people that are eating in your 19:39 country and we're not too far behind and as far 19:42 as I know, but I remember reading somewhere that 19:46 if you had a meter or yard from sugarcane, 19:52 you'd only get a couple of teaspoons out of that. 19:54 Now I guarantee, I mean I guarantee that if you had 19:58 to get 2 teaspoons of sugar a day and you had to get it 20:01 from a meter of sugarcane, you would not do it 20:06 because you just wouldn't. 20:07 And because we've altered foods so much and we've just 20:11 made it so easy to ingest things in great quantities 20:16 that you never could unless we'd done those things to them 20:20 unless we refine them in that way. 20:23 That's really the difficulty, isn't it - in a lot of areas. 20:28 Oh yeah, you think of the inefficiency of that. 20:31 I mean, you could easily eat 10 meters of sugarcane 20:36 in your dessert! Laughter! And yet, should you? 20:39 I mean it's like, this is like ecologically damaging. 20:42 It's like juicing fruit, you're having three apples and 20:46 imagine all the sugar in three apples in a juice. 20:48 You see, this is the same problem and you don't always 20:51 think of those things. 20:52 And you could easily, easily get down 20:54 more than one glass on a hot day. 20:56 I think another big problem is there are so many chemical 21:00 sweeteners around like "Splenda" and there's quite a few of them. 21:04 And again, from what I hear, they're not good either. 21:07 They can really do damage to the system. 21:10 Yes, when you're trying to fool the system, 21:13 it's just a problem right away. 21:15 So for example, they've studied some of these 21:17 artificial sweeteners and the brain is supposedly 21:21 confused by it and then you crave carbohydrates. 21:24 But a lot of these chemical sweeteners which do not 21:26 occur in nature are not a part of the human diet 21:29 from the beginning are dangerous. 21:31 Splenda - you know we worry about holes in the ozone 21:35 from chlorinated and fluorinated hydrocarbons. 21:38 Splenda is just chlorinated sugar. 21:42 They took off all the hydrogen groups and replaced 21:45 it with chlorine and it's like, how can a chlorinated 21:47 hydrocarbon be good for me? It's not! 21:50 And then your "NutraSweet" or "Equal" is the other one, 21:56 and this is a methyl alcohol connected up with 22:00 aspartate and phenylalanine and when it breaks down, 22:04 you get methyl alcohol - well that's what 22:06 makes people go blind. 22:07 They use it as poison on soldiers. 22:11 So you gotta get away from the chemicals. 22:14 I mean, the sugar is bad enough as it is and so 22:19 sometimes trying to replace it with something high tech 22:22 may backfire. It's not a good idea. 22:25 For anyone tuning in that may be having lots of sugar 22:29 or their children or family are having lots of sugar, 22:32 this must be very challenging to listen to, 22:36 what should they be doing? 22:38 Is it like, "Oh that's all too hard, can't do it." 22:42 You can educate people if people are willing 22:44 and if a parent has a child that is really a problem 22:47 and it's the sugar that's the problem, they will 22:49 put the effort in and this is what I find. 22:51 I educate parents to look at what we call 22:56 "low GI foods" for their children and that includes 22:59 your whole grains, your seeds, your nuts and your fruits. 23:02 And there's a lot you can do with that where children 23:05 when they need something to eat or in their lunches 23:08 and that to have some of these foods and 23:13 they can even be enjoyable or make it fun for them, 23:15 and give them variety - it will help them to 23:18 stabilize their blood sugars. Yes. 23:20 And that means they will learn better, they'll sustain 23:22 their energy through the day; not to come home and 23:25 climb the walls, as they say or run amuck. That's right. 23:29 John, I just want to clear up something, a couple of times, 23:32 you've mentioned that when people have these artificial 23:35 sweeteners - they crave carbs. 23:37 Now there's a lot in the press out there about low carb diets, 23:41 you're not talking about the good carbohydrates are you, 23:45 you're talking about the refined ones that the confection 23:49 refined carbs - that's what you were referring to 23:51 there, I would have thought. 23:53 Well what they crave would be carbohydrate whether 23:56 it's refined or not. 23:57 If we're looking at carbohydrates, and the good 24:00 ones and you definitely want unrefined carbohydrates. Yes. 24:04 The difference being for like here we're talking about our 24:06 students is if you go and you eat like oatmeal - it's going 24:11 to be a lot of carbohydrate but it's not going to spike 24:14 the blood sugar up and then it's not going to, 24:17 as a follow up, spike the blood sugar down. 24:20 It will keep the blood sugar 24:21 at a steady rate sustained evenly. Yes. 24:24 Whereas if they eat a refined sugar, 24:28 or even cornflakes and milk, it's going to send the 24:30 blood sugar up real fast and then it's going 24:32 come crashing down, and then if you're the teacher 24:35 in the school and about 10 o'clock the students 24:37 all crash, you're hoping you can send them out to recess 24:40 before the lid blows off the classroom. 24:43 Oh it must be really challenging. 24:44 Yeah, I referred to the low GI factor where people 24:47 who might know what GI is - it's the "glycemic index." 24:50 It tells you how fast you burn food or how 24:53 fast food burns. 24:55 So if you have foods that are slow-burners, 24:58 like we talked about your whole grains and nuts and seeds, 25:01 and fruits, then it will sustain the blood sugars 25:04 for a long time; whereas when you have the fast burners 25:06 which are your refined foods and refined sugars, 25:10 they burn rapidly, get the boost and then drop off 25:13 very quickly. Yes. 25:14 So we want foods that slow down that blood sugar release. 25:18 So what you're looking for for breakfasts, 25:20 say for your students, is something that's a grain, 25:23 it still has all the fiber there and you might be thinking 25:26 "Well, my boxed cereal says it's a whole grain. 25:29 But when they make something into flakes or "O's" 25:32 or whatever, they have to cook it. 25:34 Flakes or what? "O's" 25:36 "O's?" Like "Fruit Loops or Cheerios." 25:38 Oh, okay! Sure. 25:42 And you cook it until you can spray it out 25:45 into funny shapes - you have cooked it beyond 25:49 the point of being a complex carbohydrate anymore. 25:52 It refines it, it makes it high glycemic index and so this was 25:57 why most boxed cereals will send your students with high 26:01 blood sugars. 26:02 And so what you want is to be able to recognize 26:04 the morning cereal, so muesli would be much better 26:07 where you can recognize - Oh, there's an oat, there's a 26:09 raisin and then fresh fruit is good and you can pick 26:14 fruits, some are less in the glycemic index. 26:17 Apples are going to be lower than, say, figs. 26:20 And so you choose good fruits and whole plant foods 26:24 are generally going to be much lower glycemic index, 26:27 much more tolerated, much better at keeping 26:30 the blood sugars even for the student - give them 26:32 better grades than your refined foods of any kind. Yes. 26:36 That is very good 26:38 Well I hope that hasn't been too much of a blow to anyone 26:42 who is tuning in, you know, to become aware of all 26:46 the places where your sugar is hidden in the soft drinks 26:49 and even in the breakfast cereals and fruit juices 26:54 and all of that and when it all adds up, it's really a lot. 26:58 So thank you, it's good to have that advice on the lovely 27:02 fruit that we can have. 27:04 We've got some sweet taste buds and I'm sure they'll need 27:07 to be satisfied but not in the way that we've 27:09 become accustomed to. 27:12 There's a lot you can do and maybe people and particularly 27:14 parents can focus on what they can have, 27:16 not what we can't have. Yes! 27:18 And start replacing that small steps principle again. 27:22 Yeah, where they go and do, "Okay, well let's change 27:24 the breakfast menu and add in things and switch 27:27 things around and put more fruit and more whole grains. 27:31 And I have found that if you cut up fruit and put it out 27:35 on a platter, it will just disappear! 27:38 You put out whole fruit, people who aren't accustomed 27:40 to having much won't really go for it very much, 27:44 and I've done this many a time and I'm astonished 27:48 at how much fruit people will eat 27:50 when they're not even accustomed to doing it. 27:52 They'll eat a dinner plate of fruit if it's there 27:54 and it's all wrapped up. 27:57 So that's our program for today and if you'd like a fact sheet 28:01 of the program or you'd like to watch our programs on demand, 28:04 just visit our website on: 3abnaustralia.org.au 28:10 and then click on the watch button. 28:12 And John and Jenifer are happy to answer your questions 28:15 personally - just email them on: 28:18 healthyliving@3abnaustralia.org .au 28:22 We look forward to having you join us next time 28:24 on "Healthy Living" when we have other subjects 28:26 which I feel sure will interest you. |
Revised 2019-08-15