Burnout, Partner Diet Drama & The Smoothie Myth

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1:02hi and welcome to the wellness scoop your weekly dose of health and wellness inspiration as always hosted by the two of us i'm ella mills and i'm riannon lambert and today we're here taking all of your wonderful recommendations and questions on the podcast so let's get into it we've got so much to talk about today we are going to be talking about your partner's diet and the drama whether that can create when they won't listen. Key nutrients for teenagers, why stress habits like chewing gum can be really hard to break. We're going to be talking about burnout recovery, what really makes a difference.

1:40Some slightly more random ones, like do bananas cancel out the benefits of berries? The myths that you guys hear online. Insulin resistance and what really helps with that. Ginger shots, are they worth it? We're everything, burnout to smoothie myths. I feel like this is an eclectic episode and I can't wait. It really is eclectic, Ella. Do you have any recommendations for us to kickstart? Do you know what? I told you on Monday I've had a funky week or two. And so I've been, you know, I'm always conscious. We also talked about stress eating in last Monday's episode. I am a classic stress eater. But I was just like, you know, I'm just going to do lovely, gentle, nice things while I feel funky.

2:16And do you know what I rewatched on the weekend with my sister and her boyfriend? The movie The Intern. Have you seen it? Oh, no. What's that? Who's in that? Oh, my God. Oh, do I need to? is it like a 90s one? No it's more recent than that it's Robert De Niro and Anne Hathaway and Anne Hathaway is like the kind of I feel like it's based on Natalie Massene who started Netta Porter she's like kind of that kind of character but in Brooklyn and she's like this busy stressed hype powered woman and Robert De Niro is a lonely man who answers a job to be like a senior citizen an intern at her startup fashion company.

2:54And it's just so cute and fun and happy and joyous. And it's one of my favorite films of all times. And I feel it's not as loved as it should be. So I 100 out of 10 recommend you watch The Intern if you want like a nice feel good. It's not a rom-com, but it's rom-com vibes. I will 100 % put that on my list. I love a new one. It's always good to have a new rec. It's so, so good. I actually also watched Zootopia yesterday with the kids. I love a Disney film. I actually got into the morning show thanks to you, Ella, that recommendation. I finally got around to downloading it. Wow. I mean, talk about hard hitting headlines that they cover.

3:30Have you done season one, two, three? No, I'm still on season one where Alex has just come back to join. I can't remember her name. It begins with B, Reese Witherspoon. Yeah, if you haven't watched it yet, it's Jennifer Anderson and Reese Witherspoon. And they're kind of fronting like the equivalent of the kind of main morning show. This morning. It's like the equivalent of this morning. And it's so good. They've got three seasons. I always have such a crush on Jon Hamm. You know, the guy from, oh, what was the advertising show called? Mad Men. Mad Men. Yes. And he's also in Your Friends and Neighbours, which I really like.

4:06It's an excellent show. And do you know what I have been doing? After you asked me on Monday, what am I doing to look after myself? Well, I've been doing warm summer salads. I am addicted. It's just the quickest thing, isn't it? You quickly chop up an onion or leek or shallots as Ella loves or whatever you've got in the pan. I mix it with chickpeas or butter beans, fry off some cherry tomatoes or figs and add some fruit, add anything that I want. And I kind of chuck it all in, pinch of salt, olive oil, layer it up with my chopped cucumber and some blue cheese or something that will melt into it in a bowl.

4:37And that is something that I've just been surviving on all week and then mixing it up with whatever I happen to have in the fridge. Because my food shop is, oh my goodness, the cost of my food shop, Ella, I cannot get over how the cost of food has increased so much I've noticed a difference even in the last few weeks so I'm trying to be very mindful about food waste and what we have in the house and I think that's just a really good tip for anyone if you have something warm in your salad it's far more enjoyable my husband hates cold food it's a weird thing yeah mine's always keen on super hot I don't know why I do find that odd as well you won't eat anything cold if it's meant to be cold like ice cream it's okay but if it was meant to be hot and now it's cold you can't eat it complete refusal so we've always had hot salads and I way prefer them so now I'm like a full and full warm salad gal warm salads are the way forwards I'm telling you and then one recommendation for you all I know that you loved the music rec last time of Iron Aldi I really suggest putting on some classic old John Barry who's actually the composer I suppose he's more well known for James Bond theme tune, the 007 theme tune.

5:47But he wrote all the old school films. I think it was like Into Africa and all these amazing soundtracks. If you just ask your Alexa to play John Barry or Howard Shaw, who did some of the Lord of the Rings soundtracks, I've been trying to do meditation because I'm a singer. I've been trying to do the soprano lines and some of these orchestral pieces of music. But honestly, just playing some beautiful, soaring relaxing film score is actually really really lovely just something to chuck into the mix that is such a nice tip yeah it's just different i know that you're very good at meditation ella and my version of meditation i've discovered is focusing on the music yeah everyone's got something else that they're going to really enjoy and i think it sometimes it all feels a bit puritanical as to kind of what you do but gardening or walking can be you know the same thing I'm so into my gardening we're like obsessed um in our house and I've planted all these um dahlia um like bulbs and I just morning and night go and like check on them and look and see if someone's sprouting well done did you water them in the heat wave because I forgot actually I needed to add a bit of extra water to mine oh really like I'm so obsessed I couldn't forget I go and see them like on an hourly basis I this morning before we recorded you were like are you coming and I was like yeah I'm actually a minute late because I took them all out the greenhouse because I thought they'd like to sit in the sun this morning that's so lovely do you know what the how nice that that's preoccupying your brain instead of doom scrolling oh my gosh it's so nice it's so wholesome and cute and fun and I'm loving it and I met the people who lived here before us he was the most amazing gardener and like so passionate about it and he planted loads of asparagus now asparagus takes several years to come through I've now learned and so but we have had this like abundance of asparagus and I always feel like asparagus is like the most premium vegetable like it's so fancy and we have like more asparagus than I even know what to do with do you love asparagus I actually do roasted crispy oh no it has to be soft for me you see I'm controversial I have to cook it more I'm one of those people that like Matt with cold food I wouldn't eat a cold asparagus no I don't like cold asparagus but crispy and salty okay there you go everybody and then we've got recommendations from you so we've got one here from a fellow toddler mom who said i wanted to share my easiest go-to snack um for laura who asked for suggestions last week she said it's called one two three pancakes with one banana two eggs and three tablespoons of oats it's super easy just mix it all together in the frying pan probably make it all together and then fry it in the pan yeah that's obviously what she means i don't know why just chuck it all in the pan guys you know don't crack the egg yeah mash the banana you know like a child's version of a pancake no obviously crack the egg please and it's built from around 90 oats so she said that you know that your her toddler eats a lot of those and then add some cinnamon to mix it up great wreck laurissa my toddler's probably built from about 90 oats considering how many of these eats i love that i don't know about you re but i used to make and actually still make quite similar ones for the girls I'll often add maybe a little bit of peanut butter as well but these are I do these a lot before school actually I'll be doing a lot more of those I think I'm definitely going to make a lot more pancakes yeah so I do them often before school and then you can eat them in the car as well which is good and they only take five minutes but I'm like then I feel like then send them to school with a nice balance of stuff and sometimes I put blueberries and then when I cook them as well dark chocolate chunks are also very good for the older for the older kiddies.

9:18Now I want these. Okay. We have another message today from Kate, who said, I'm a primary school head teacher. And she wanted to write in about these conversations we've been having about school meals. So it's amazing to hear from you, Kate. Thank you. She said, I would love to be able to better meet the food standards and have been trying for about four years to adopt a more plant focused menu in our school. However, we are part of the local authority and they can't, won't or don't have the money to support this. So it's not just down to individual schools. It's really frustrating for us too. Thank you so much, Kate.

9:52And I think that's, I hope, what we were trying to say this week as well on Monday when we were saying it is this challenge that if we don't help the implementation of all of this, it's just never going to be possible. It's lovely to have guidelines, but reality is often removed from that. And that's exactly what you're saying. Yeah, thank you so much for sharing that. It's definitely, that's what we were, I think on Monday, we're just trying to say the government have such a huge responsibility here to help change, not just dictate guidelines. And that's exactly it. And I also loved your other tip here, which is that I think we remember discussing plants, like how weeds and all sorts of things, but don't pull up dandelions.

10:27And you know what, I actually stopped my husband doing that this week, because they're the first food for bees, which is what I learned down at my visit to Woolly Granger in Wiltshire. He said, we need to retrain our brains to see wildflowers as valuable plants, not weeds. That is very true. and in fact I saw Deborah Meaden from Dragon's Den say that if you are able to now I don't have this but I definitely will when I can get some help from a proper gardener I want to do a kind of wild flower bed in the garden I mean it's just such a nice thing to do they just kind of grow beautifully by themselves don't they so we have one in our garden and I said the guy who lived before us he said he spent 25 years cultivating it wow and it is staggering the wildlife like the number of butterflies in our garden is insane like it's absolutely insane the number of different birds and the colors on the birds yeah and it's been so interesting to watch having kind of learned loads about this that actually you can feel like it feels like such a kind of wildlife life sanctuary.

11:33There's a little pond in it and there's a heron that keeps coming in there. I feel like I'm watching it in action. It's amazing. That's absolutely stunning. So any wildflowers that we can help and don't pick them. I know it's tempting, but we've got to leave them there because we do need to help the climate at the moment. Now we also have a different question from a listener today. And she said, I've come with a different question. Well, more of a conundrum. Here we go. How to navigate, and we can all relate to this Ella, talking to your partner about their health. My boyfriend's diet mainly consists of a series of different powders.

12:10Every day, he has a protein powder times two, creatine powder, a caffeinated pre-workout times two, a kind of non-stem pre-workout times one, a cream of rice powder. Gosh, it's a lot of powders. and the only in inverted commas she's written real food he has is some Weetabix eggs, toast, chicken, rice and broccoli. He eats the same thing every day and also has the same series of powders every day. I'm so worried about him and his health, all of these powders and the lack of fruits, veg and fiber. I've tried to talk to him about this but he just laughs it off and exits the conversation. He doesn't understand my worries and frustrations.

12:49I sometimes cook for him and make things like lentil bolognese and things that are filled with a variety of veggies. But although we live together, our weeks just couldn't look more different. And we often aren't eating our meals at the same time. Please help. I'm on my last straw. It's such a great conundrum, such questions, so much to talk about. Now, I didn't know what cream of rice powder was, so I did just Google it, if that's helpful before we get into this. It's a finely milled white rice flour used to make a smooth porridge-like or creamy rice pudding meal. It's a popular, easily digestible source of complex carbohydrates commonly used by athletes and bodybuilders to fuel workouts and replenish glycogen do you know what's so interesting about this question my husband I always say he's my biggest success story you know we've been together for 15 years and um it was at least 16 years I lose I lose count but we actually um broke up over vegetables this is so pathetic this is when I was a singer as well because he would not eat a single he didn't eat fruit and he didn't eat vegetables.

13:48I kid you not, his diet was white bagels and ham. And he won't be embarrassed of me saying this. And I tried to cook for him one night in his flat in London and he wouldn't eat it. Again, it was like a bolognese dish because I'd put carrots in and I walked out. And I remember talking to my dad on the phone and being like, I can't be with this person. I can't do it. And look where we are now. That's amazing. He honestly, and he'd grown up, he would not go to my husband. He doesn't mind me sharing these personal stories but he wouldn't go on these incredible school trips that he was offered because he wouldn't eat porridge in the morning and he didn't want to eat the food on the school trips but he has transformed his life and your partner can do it too yeah it's so interesting I wish we could talk to you in person because I was so curious what um your partner thinks you make something like lentil pollinates like does he like it because I I think that's what's been so interesting.

14:41I changed my diet, gosh, almost 15 years ago now. And when I did it, everyone around me was like, what? What are these lentils? Yeah. Like, what are you doing? And I always took the approach of like, I'm not going to ask anyone to do anything. I'm not going to tell anyone what to do. I'm just going to cook more. And you know, if I'm making like a lovely salad, I'm just gonna make more of it. So you can all try it if you want to try it. I'm just going to put it in the middle of the table and like make it look really really really yummy and nice and it's so interesting and you know like I remember when my mum met her partner like he didn't eat anything like this and she would always make you know meat and fish and things like that for him and then after a while he was like wait I love your food this is actually so delicious because she changed her diet and ate so does he like I did and now gosh so many years on like he makes his own sauerkraut I mean, it's like a crazy transformation.

15:35And not like it's not you. Again, we say that you don't have to be fully anything, but just the acceptance of this. So I'd be so curious, like when you cook things like your lentil bolognese, does he enjoy them? But also I understand how frustrating it is as a woman in today's society when you feel it's on you, this task to look after him and ensure that his diet is healthier and take responsibility and ownership of that. That's also a different separate conversation that you obviously perhaps should have with him. I know times are very different now because I maybe would have approached it differently 15 years later than I did back then with my partner.

16:15But what I will say is like I've done in Fiber Formula, it's classic meals that he enjoys and just bulking it up a little bit is a really good step in the right direction. And then telling him, did you know this was in it? It's almost like, but how patronizing is that? That, you know, we reframe the conversation that you are having to do that. So maybe I would say one approach is that, you know, you can't force them to change their diet if you don't want to. But you can try and help educate them and give them different resources to learn about why low fiber intake could be dangerous for them. Why the limited plant diversity could impact mental health and long term health outcomes.

16:55show some examples of athletes or anyone he's aspiring to be by taking all these powders that do eat a varied rich diet and actually high stimulant intake like a lot of caffeinated workout drinks all those sorts of things can have really negative consequences long term on health so I think facts alone can really help to challenge a health behavior change because especially if someone's feeling judged or challenged you're trying to do it because you really care and that's a really nice thing to do if you look at it that way it's really how you guys communicate and how you want to pick that moment I think to have that conversation you don't tell them you kind of have to ask them yeah it's so you can never take full responsibility or control what anyone else ever does and ultimately like I always think habit change has fundamentally always got to come from you but they live together as well so you know you do have the opportunity to make sure the oil that's used is the olive oil you want you know the cupboards are stocked with things you want I suppose if you were going to suggest one resource because I completely agree I think sometimes like because we've got to want to do things ourselves really to see them through and that educational piece and understanding the why and being inspired by that can be so powerful what do you think is the best resource the best resource for a man in this situation in my opinion is someone they aspire to or an inspiration that you need to find.

18:18And then through that, because all very well me saying buy this textbook or go to the NHS website here, but that sort of stuff may not cut through. And he may not be inspired by that. Perhaps it's a podcast. If he doesn't listen to the wellness scoop, perhaps what's his favorite podcast? There are so many out there now that have qualified health professionals on them. Any of the Zoe podcast, Tim Spector talking about it perhaps might be helpful for him to listen to. I honestly just think if you can find something that he can relate to that's your best way in with education um no ella and i may not be the answer for him somebody else might be better it's what i'm trying to say in a nice way and really for other people listening curious about it in a nutshell what because it is confusing when you see or like meal replacement shakes and things like that and they say oh you know no it contains like 100 of your rda and things like that your recommended the daily allowance.

19:12What is the kind of in a nutshell fundamental issue with swapping real food for essentially kind of powdered version, but that tells you it's going to give you everything you need? You starve your microbiome. You're not feeding your gut bacteria that live within our gut. You are then taking away the whole foods in the food matrix form that our bodies are designed to pull nutrients from. We're then increasing our ultra processed food intake. We're following advice perhaps from gym bro fitness influencers online that are selling these powders and promising you that these are the outcomes from it.

19:46But the real crux of the issue is over a long period of time eating in this way massively can cause micronutrient deficiencies you don't see and equate to poor gut health which equates to poor mental health, poor immune system, lack of quality muscle over time actually if you're also not consuming adequate fiber and protein too there's as loads of things to think about here with our gut lining and all the signaling that happens between our brain so without being too doom and gloom uh replacing whole foods is never a good idea so if i um make a meal let's say i go and cook some brown rice and i'm gonna do some miso tofu and i'm gonna roast some broccoli and there's gonna be some chickpeas in my room or i could go and buy like a say a huell and it says oh, it's going to give me like enough protein or fiber or like X percentage of all these different micronutrients.

20:38My body wouldn't see it as the same, even on a paper. Let's say it's the same. Yeah, no, absolutely not. Especially not in one sitting. You can't replace liquid drinks that are fortified and expect it to behave in the same way in our body as actually chewing and digesting and eating food from the form and the meal that it's come in in abundance. Those drinks have a place for those people that have chronic conditions, that are working and unable to grab anything else. In some situations, they have a place. For the bulk of us, we need to really be focusing on a whole food diet wherever we possibly physically can.

21:12That's what I would say. Because I think that is a confusing thing in health and wellness. Because the stamp will say or the packet will say contains 100%, but it's not the same to your body. No, not in your body. Your body doesn't see it as 100%. It's got to choose what it's going to take from that in one sitting. It's very difficult for your body to have an influx of that many nutrient components in one shake or drink. And, you know, supplements are there to fill a gap. That's all they do. You can't guarantee it's going to give you everything. And Ella, there was a quick question for you here.

21:43What was the name of the book with the title you didn't like the other day that you were talking about? Yeah, I loved that question. The book was called Consider Yourself Kissed and it's by an author called Jessica Stanley. I really enjoyed it. I just didn't like the title or the cover. You're right. No, that was it. Thank you so much. We had to get that one in there.

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23:18Are there any foods I should definitely make sure she is getting enough of at her age? Lucky your daughter having you as a mum and really considering this. Are there any obvious things to think about here? Not really on a pescatarian diet. I have to say, if you eat meat or fish, you're pretty much getting nearly everything within the diet that you need alongside all the other healthy things. But I think for an eight-year-old that's going to be going into teen years you just need to be aware of iron because and that's that's regardless of if you eat meat or if you don't eat meat in fact you can be a meat eater and be very predisposed to iron deficiency especially girls as we menstruate and we can go through periods of time where we are lower in iron so focus on more pairing of the plants alongside vitamin c whenever you're having nuts and pulses and beans and things i mean having tea and coffee and meals isn't something your eight-year-old needs to worry about with iron.

24:16She's 13 now. She started a pescatarian diary at eight. Yes, actually, in that case, I don't know if she'd still have tea or coffee at 13, but you never know. Don't have it alongside your breakfast in the morning or your main meals to inhibit with the tannins the absorption of iron. So definitely around menstruation, be aware of that. Omega-3 fatty acids, of course, as well. This is a very difficult conversation because of the sustainability with fish in the ocean. But the NHS recommends one to two portions of fish a week, one of which is oily. So if the fish she's eating is sardines, for instance, mackerel, we're not really going to sell anymore in waitrose and places because it's no longer sustainable.

25:00So you'll notice a decline in that. It'll be interesting if the other retailers copy waitrose. I think we're going to be left with no choice soon. It's going to come down to cost, isn't it, as well? There just isn't sustainability in the ocean for it. salmon will probably go the same way and it's one of the most popular fishes i've watched this space on the fish scene everybody get some more walnuts in cheer seeds flax seeds because they also help but you need a lot of them to get the omega-3 calcium and vitamin d of course harder to get from food just make sure the supplements in the winter are there iodine you're already getting from your dairy and your fish i'm not worried i didn't know if you eat eggs or not because that's another source of choline and iodine ultimately to be honest i'm waffling because i think you're doing a fantastic job.

25:44There's nothing different as a teenager because obviously like if you once you go into kind of menopause you want to be more conscious for example of your protein is there anything as a teenager that's like oh you want to be a bit more aware of? No there are you're still growing massively I mean puberty hits so your micronutrient needs actually do increase but the problem is most teenage diets fall short because they no longer listen to their parents or are under the influence of that sort of home meal structure which is why if you can get your kids to sit with you once or twice a week or still teach them how this is why my campaign for cooking because cooking should be a life skill if children do not know how to cook when they reach teen years to early 20s you're more likely to fall short of deficiencies it's so important but all of the things i've just mentioned iodine iron your vitamins your minerals all of those kind of increase because you're growing your bone health i cannot stress enough for women especially Actually, this is a very personal thing to suggest, but if she's put on, God, it's such a horrible thing to suggest, but the contraceptive pill, I mean, it's not a horrible thing to suggest.

26:46Something we have to be open about speaking about with women is that when you get circulating estrogen from the pill, you are protecting your bone health, actually. That's one thing to know. So just check which type of pill that you are going to be taking if your teenager is on the contraceptive pill. And I'm not a doctor. I'm a nutritionist, just to caveat that. I just know about the bone protection from some forms of contraception. Okay, we have got quite a different question, very different question from Victoria in Chicago. So nice to hear from you. She said, thank you for everything you're doing.

27:20I listen to your podcast while I swim. Love that. How? How do you listen to us? You've got special earpods. Yeah, I think I've seen people wearing them, special ones. No way. I'd love that. I could play my classical music if I ever go swimming. That's amazing. I always think of swimming as like bobbing around. So I forget people like swim properly. Try not to get my hair wet because I'm pathetic. It's just the faff of having to wash my hair. Swimming is one of the best things you can do on your body. That's good to know. Yeah, really relaxing and a very good way of keeping fit. Sorry, let's continue the question.

27:51Okay, Victoria says, I want to ask about chewing gum. When I'm stressed, I chew lots of gum, sometimes up to 1.5 packets a day. I know it's not great with things like microplastics and aspartame but i can't seem to stop i already snack on things like popcorn crackers and nuts but that doesn't replace it is there something i can do instead rhea i know nothing about this tell me about why chewing excessive gum might not be great we see a lot of ibs cases in the clinic linked to chewing gum really yeah more so i'd say five six years ago when chewing gum was really popular yeah is chewing gum officially less popular than it used to be because i feel i'm you talk about chewing gum I'm going to look up if it is because I feel I don't see it anywhere have a look Ella so essentially let me answer your question for you Victoria maybe in the states it's just far more popular than it is now here and we've kind of moved on from it and dentists some dentists recommend it as long as it's got xylitol which I believe is better for dental health however can have laxative effects in excess and I would say 1.5 packs a day is is slightly on the excess You might feel bloating because of extra air that you swallow every time you chew.

29:01You know, it can trick your digestive system into starting the process of breaking down food. And that's where a lot of clients in our clinic get a lot of issues here. You know, you increase your saliva production, stomach acid is then released to accept food. But the problem is with those digestive enzymes, prime food then doesn't come. And that's when you get a lot of acid reflux and discomfort and conditions. So it can actually make things worse because the gastric emptying and the gut rhythm that you need and your gut bugs, everybody's getting ready once you begin to chew gum to basically have a meal.

29:32And then we're not giving it to them. And then on top of that, you've got the sugar alcohols. So the fermentation that happens, gas, most gum, that xylitol I've mentioned, try and avoid sorbitol, mannitol, sorts of other ones. They're poorly absorbed in the gut. We know that. And we get a lot of gas as a result from that. So gum is a coping mechanism for what, I would ask. This is when a bit of psychological work would come in the clinic. We'd say, how are you feeling when you reach for that pack of gum? Is it that you want a quick breath of fresh air? So perhaps you could swap to a mint instead, you know, one mint instead of going through a whole pack of the act of chewing gum?

30:12Or is it to relieve stress? Is it there to break a different type of habit that has formed? And then we need to actually address that because you're doing some great things. Crunching away on high fiber snacks. That's fantastic. And then your gut is actually going to get the meal. It's promised Ella. I mean, you can swap to herbal teas, swap to the mints, like I said. Drinking through a straw can be also a different type of texture, almost similar to when people are used to chewing gum. But yeah, that's what I would say. I could go off forever on this. Rewire, you've been doing that. Tell me. I've been waiting.

30:49type on gum yes chewing gum is um officially less popular in almost every country in the us is what i'm seeing is that sales have fallen around by around 32 percent recently so yeah big um thing but there's also a big trend for like wellness chewing gums like the m &s fatty one we saw that was like the that vitamin enriched gum how crazy was that which is kind of can we call it nonsense yeah it is nonsense that is nonsense not feeding your body like energy and focus gum for example there's also this kind of misconception when it comes to old school calorie rhetoric when you chew food and don't swallow it you're not going to get the calories it's not actually technically true because you do absorb um in our mouth as well we do absorb elements of energy in a smaller percentage.

31:42I think there's a huge underlying diet culture issue of gum when it comes to restriction. Obviously, this isn't what you've asked me, Victoria. We're just discussing the nuances of gum. The trend of wellness gum is very interesting. And yeah, I'm thinking it's expensive as well. And it seems like it says it's going to give you B12 and help you concentrate and give you natural caffeine boost. How are they allowed to say that? Honestly, I find it absolutely outrageous when you're not swallowing anything all of this is absolutely crazy so I hope our suggestions have helped there for you because honestly um if you can cut back a little bit on that um you'll save your wallet and your health but as you said there are all these new like wellness gums this is a separate tangent but I know we've had lots of questions on it but you you're not going to get kind of true delivery through um right like if you need a a proper supplement take a proper supplement not a gum a hundred percent i would be very very very cautious on this one completely that was a fun research moment that was a fun research moment so molly ella what's molly's question for us okay hi molly um she said i absolutely love your podcast i've been making such small changes um that have been making such a difference that's amazing to hear i've been seeing a lot about how bananas when blended can break down the beneficial flavonoids in berries like blueberries.

33:01I love banana and berry smoothies, me too. So this really surprised me. Is this actually true? I find this may perhaps come from the fear of fruit again. You know, bananas in particular, like only eat them when they're green because there's less sugar. Do you remember when we replaced bananas with cauliflower in smoothies? No. There was then this fear that like putting banana in smoothies made it too high sugar. And so... There was just a fear in general of bananas before lockdown and then we went banana bread crazy it's just i just say you can just pause us right there and be like what it's just insanity this industry like would you remember we were all scared of bananas and it's like i'm sorry but we weren't all scared of them remember public health nutrition versus wellness industry worried well and once again how can we make more money off people well don't just put a banana in buy my fancy mix of cauliflower frozen with kale and ginger instead.