Superfood Hype, Collagen, Air Fryers & Hidden Veggie Wins

0:03Welcome to The Wellness Scoop, your twice weekly dose of health and wellness inspiration. with us. We're always here as your hosts. I'm Ella Mills. And I'm Rhianna Lambert. And we are so excited today to be taking your questions. It's one of our favourite days of the week. So let's do it. Okay, first of all, Rhianna, have you got any good recommendations for us today? I feel like you've got loads. You're grinning like a Cheshire cat. Do you know, I am because it's not on the brief. I started a book called Fourth Wing. Oh my god, everyone's obsessed. I read it in like a romanticy is the genre right it's a new genre sex with dragons i mean no no it's not sex so you know it's not sex can you imagine it's not sex i didn't know it was a romantic again i should do research before i pick up books but melissa my friend and my makeup artist she um was like re you have to read this book i mean people are beyond obsessed i could not put it down and i ordered the second one it's in my bag i can't remember what it's called hang on so you like devoured the book and flame yeah and oh my god it's enormous look how big it is and i got through the first one in like a week that's how every night i'm up past my bedtime curfew because i cannot put it down so i've never been gripped by a book because the story it's like you enter a new world it's like the best it's lord of the rings is quite hard to read but you can get sucked in this is fantastic to read it's like the modern version of a new world oh my god i've never been like i don't know if you'll love it but i do want you to try i'm ready now i'll bring it in next week i've still got the housemaid together yeah you've got the housemaid but i would recommend starting this because there's so many books and she's writing apparently um a few more so there might be like up to five or six books oh my god and they're making it into a tv show i am now officially a hardcore fan see it's so interesting like i for example missed the whole game of thrones yeah um hi it's too graphic for me that but then interestingly when may was born this is weird because it's probably not the time to watch sex with dragons don't worry this is not Sex with Dragons everyone just so you know.

2:00Anyway, I watched the whole Game of Thrones in the first few weeks. Did you fast forward all the horrible bits? I did. There were a few bits where I was like, oh my gosh. I can't believe they even, who had that in their head to even direct that? So brutal at points. But I loved it. It's a really good story. And I always dismissed it as Sex with Dragons. I'm like, I'm sorry, I can't watch a show with dragons. Like this is not my vibe. I was obsessed. So I'm sure I'll love this. Yes, I think you will, because I'm the same as you. I don't appreciate the violent aspect and those types of things. But I love the fantasy, like the idea of these different worlds and the story behind the kingdoms.

2:37I totally agree. And it's amazing how effective another world is at kind of removing you in a nice way, but removing you from this one and having that kind of complete escapism. It's my complete escape. It's like Disney for me, reading a book like this. It's grown up Disney. It's like grown up Disney. Oh, my gosh. That's my first wreck. Well, the romanticity has completely taken over books. Oh my gosh, it's unbelievable. It's like absolutely steaming. It's amazing. It's so gripping. Like I'm so invested in these characters and their stories and what they're about to embark upon. And I don't want to give it away to anyone because at first I thought I can't read this.

3:10I took one look at the book, like the dark black front cover and like the lightning on it. I thought this is not for me. And I was like, what do you want about Melissa? But actually after like one chapter, I was completely addicted. You can't put it down. Okay, Fourth Wing is the first one. Fourth Wing. Start with Fourth Wing. Sorry if I've got that wrong, because I know there's lots of different sequel things, but that's the one I was recommending to start with, and it's worked for me. Then I watched Next Top Model, the documentary on Netflix. Everyone is talking about this. I've seen quite a lot of social clips, but I haven't watched it yet, but I saw you popped in.

3:39I wanted to hear about it, because I watched America's Next Top Model. So did I. Britain's Next Top Model. I feel like most of us probably did. I think even Lisa presented one, Lisa Snowden at one point. Yeah, she definitely did, didn't she? Yeah, but hers wasn't like this. one so this is tyra banks right yes who i mean i have huge respect for her how she started her career and it go it shows how you know being a woman of color in a model industry and just not being seen in the right way and then suddenly getting your big break and how hard she worked and grafted and initially she was seen as kind of the spokesperson for helping all these models for diversity but it soon changed the dynamic and the show like they filmed someone essentially being sexually assaulted and it was just screened on national tv it's shocking and there's this one woman she's brave enough to come on camera now today and speak about her experience it was on the documentary it's unbelievable back then what you would do to people how you would talk about them about their weight their shape their size what you do the lengths of tv like this woman was clearly intoxicated drunk not able to defend they filmed the whole thing like the camera crew were just there and it aired it's really shocking um so for me i think it was a really important watch but it was you know early 2000s heroin chic like kind of vibe victoria's secrets came in it was yeah it was a really um toxic uh reminder of why a lot of us have um strange relationships with food or or a view of the world so that's my um my recommendations they're quite diverse I like it I got it I'm gonna jump on both of them yeah it is interesting oh gosh I so remember kind of late teens early 20s when Victoria's Secret was just it was probably late teens with Victoria's Secret was just huge and you had like the kind of hearty Prinslow like Candice Swanepoel you just wanted a bag though didn't you just wanted a shopping bag Adriana Lima like when it was like those people who were the angels yeah and they were just gosh I mean I mean they're such beautiful women but like the shape that they were in was so extraordinary and it was almost like everyone needed to look like that which is just so beyond the realms of any sense of possibility but when you're a kind of teenager you don't really see it like that do you know who i listen to on i'm a bit obsessed with paul brunson's podcast we need to talk i need to have miranda miranda kerr on the supermodel she was one of the big um angels wasn't she highly recommend listening to that really good listen she's a wellness brand yeah she's so down to earth she's just lovely.

6:12Absolutely lovely. She doesn't even consider herself a supermodel. The way she was speaking, she was almost... You know she's married to Mr. Snapchat. Yeah, that was interesting. She did defend Snapchat platform, which of course you would if you're the wife of Snapchat, but she did not defend Instagram. So it was very interesting. I was obviously objectively thinking, hmm, I know why you're saying that, but she had a very good interview. Is that because you get less comparison on Snapchat? I don't have Snapchat, but it's more like sending pictures to your friends. yeah she I think she was in a bit of denial about what harm that platform can cause in different ways to kids as well but ultimately she came across very very well she's a girl from nothing like she came from nothing and she made it to this place and her she's got a great relationship with Verlanda Boone I felt like I'm a complete gossiper but I I listened to Paul Brunson if you ever listen to Wellness Scoop I know what I'm listening to on my way hey I've got so much to take away from this okay Paul Brunson podcast America's Next Top Model documentary and fourth wing book fourth wing guys it's changed my life and don't compare yourself to a victoria's secret model yes there you go okay ella do you know i don't really have any recs this week if i'm honest i am halfway through a book um lily king's writers and lovers i'm enjoying it yeah you're hooked or is it just a bit slow it's a little bit slow but i feel like i'm stopping and starting it a bit too much which i don't think it's the book to do that with i think i need to sit down this evening and like really get into it but I just have been a bit not but no otherwise honestly I know this is so silly probably doesn't even quantify as a wreck you guys let me know but like getting outside honestly I know it sounds so silly it's like yesterday it was Sunday and everyone just not like everyone was in a bad mood but I feel like by the afternoon everyone was a little bit frictious myself included I was like stop squabbling and the house was just bit upside down the kitchen's completely upside down we'd have enough and at the moment the noise levels problems but like yeah the fridge is plugged and not plugged in and in but in the kitchen it's like the other side of the room anyways it's completely whining about things that you're lucky to have but equally it's like everyone was just a bit wound up and i was like we're just going outside and we went on a walk and it's just it's so silly isn't it it's just the difference it makes it's the same this morning of just like walking 10 minutes oh my god for your mood no and feeling that warmth i know we said on monday spring is here but even my little three-year-old said i want to go outside mommy yeah at the weekend and i was like yes so do i i can see the sun shining let's just get out yeah just getting in the habit getting out moving gently oh my gosh just a five ten minute walk down the street and back anything yeah 100 really picks up your mind and honestly same i would say just as a reminder for this week like just don't underestimate five minutes i don't know i had it like i came back and it was just had been over my laptop all day and my shoulders just felt so tight and it did five minutes of stretching oh my gosh I felt so different that's what I need to do on my reformer still and Camilla's app I need to get my bird app oh my mum's app yes yes you're like what are we talking about what is Camilla's app my mum recommended to read an app where you can listen to the birds and it will tell you what birds they are so true but anyways it was just this reminder that they never underestimate five minutes of calmly breathing of stretching of walking because it can completely transform your mood Yeah, no, I completely agree.

9:28And I think that's one of the best recommendations. It's free, it costs nothing, and we just need a bit of motivation. Now the rain is, well, ceasing for a tiny bit. Let's see.

9:40our first question today ella is from petra she says good morning ladies i hope this email finds you well i've recently found your show it's amazing thank you very much um i was wondering what you thought about spirulina the supplement i've heard there are many benefits most importantly fiber being one of them i would greatly appreciate if you could share your knowledge with me and the other listeners also is it suitable for breastfeeding your pregnant women thank you so much for any advice that you can offer i hate spirulina i know um if i'm honest that's personal obviously everyone has different taste profiles i can't taste it either it tastes like grass yeah but not like matcha it's got a really distinct smell as well when you make matcha well matcha it doesn't taste like grass when you make match badly it tastes like grass i think spirulina maybe always tastes a little bit like grass I would just say on this to me it really reminds me of kind of 10 12 years ago when wellness was becoming a thing for want of a better word and I feel like if the hype now is about biohacking and things like that the hype then was on superfoods and things like chlorella and spirulina apricot kernels I used to work for a company that sells superfoods I remember them all so I was always putting things like spirulina in my smoothies and I was really doing it because the internet told me to and because I was kind of looking for a superfood panacea situation and there were just so many powders available everywhere anyway I don't take anything like that now and I you can dive into it for us but I just it's one of those things that take it if you enjoy it I actually use it as a natural food dye yes I saw you put that in the nose it turns items very bluey green it's great fun with the kids if you want to make like a blue yogurt or turn your icing although the taste um oh there's enough sugar and icing um so it's a blue green algae everyone and it's really concentrated nutritionally so the height behind it is justified to a degree fiber not really you know it's only around like 0.3 grams per five gram teaspoon it's really not meaningful in terms of counting towards your 30 grams a day it's known for its protein and antioxidant compound called um physisocyanin and some small studies suggest modest benefits for cholesterol inflammation but I've got to be honest this evidence is all very small not high quality and we don't have large-scale studies suggesting everyone should take spirulina.

12:06I also worry about this because it's online where you purchase it often and as we know green powders aren't regulated spirulina most definitely is not regulated what are you actually getting in your pack and where is it sourced from can you guarantee quality of it it's just not regulated in the same way and often you know some of these have been studied we have researched that they do contain heavy metals or toxins so if someone chooses i think to take it you've got to check it's third party tested 100 then you see things online with people saying like you can use it as b12 for people who are on a plant-based or mostly plant-based diet but that's just not true is it it's just not a reliable enough source of b12 is No, 100 % not.

12:51And it was big. I remember when that was around, you know, in 2015, 16, everyone's saying, I take it for my B12 levels. It does contain compounds that look like B12, really similar to when we talk about soy and phytoestrogens and people thinking that it does the same job as estrogen in your body, the female hormone. It doesn't. And it kind of mimics it. We call it like a pseudo B12. It's an inactive analogue that the human body just can't use. So you just should not rely on B12 at all in spirulina. But I would also say, especially if you are a population group, like if you're pregnant or breastfeeding.

13:24So what I do think it's safe to use when you're breastfeeding or pregnant, but don't rely on it as any nutritional source. Yeah, exactly. Like if you love it, if you love the flavour of it, then it's not necessarily, obviously you want to check things like some heavy metals and things like that, but it's not a bad thing. I think it just isn't this like powerhouse necessarily that it's hyped up to be. And so, as you said, really like in terms of fibre, it's quite a small amount. You could add some greens to a smoothie and get more. And actually what I would say is I would avoid it if you are pregnant because it's really rich in beta carotene so it contains a lot of vitamin a and actually you don't want to get too much of that and you're probably already taking a multi if you're pregnant already so i would actually go back on my words and say if you are pregnant i probably wouldn't take it breastfeeding depends if you're taking a supplement or not but it is really high in vitamin a so helpful okay so i think spirulina take it if you like it but i think that it's not necessarily a kind of wonder house.

14:25It's just blue. I mean, the colour is beautiful. The colour is fun. Yeah, fun colour. The next question is from Tina. What are your thoughts about an air fryer? I have successfully avoided buying any kitchen gadgets. Oh, well done you. As my cooktop and oven have done their jobs well. But with power prices sky high, using the oven seems to be a luxury these days. And apparently an air fryer is an economical option and they're everywhere right now. I really value your opinions and thoughts. Love listening to your podcast. Thank you. Thanks, Tina. You know what? I have never used an air fryer. Really?

15:03Yeah. Never? I feel like a bit of an anomaly these days. The thing is, is that I guess, thank goodness, because it's a big part of my job, I really like cooking. And I think that air fryers are brilliant options. And I know loads of people who use them. if you're just cooking for one person you need something quick and easy you can do some broccoli and tofu or protein etc so easily and it's in that sense you're absolutely right tina you know you don't have to wait for it to heat up it's often much quicker to use and so it can be much more economical 100 but you often end up which is great for washing up and things like that but you don't get the quite the same experience of cooking which is what i really enjoy which is why I don't have one.

15:47And also I feel like I just don't need one more thing on my countertop. Because there used to be, so I have a very fun random fact. Back in 2012, my dad, I was at uni, he got me an air fryer in my halls because I didn't want to share the dirty kitchen. And it was mahusive. It was massive. Like this is, I'm talking old school, like 15 years. I don't even know how many years ago that was now. 15, 14 years ago, the first type of air fryers existed. And I had one back then and it did used to cook everything quicker than the conventional oven. And it's because it basically it rapidly circulates hot air around the food in a small chamber.

16:23So it does cook faster and more evenly. So it can reduce cost energy use, basically, compared to traditional ovens. I mean, my understanding from all the research is basically it's like around 50 percent cheaper to run oftentimes than a conventional electric oven. If we're talking about small to medium meals, they're cooking maybe for one or two. so it could save you 100 to 200 pounds a year if you're using it frequently but i think if you're cooking for four often it's not necessarily always quite as effective they were so popular at one point ella because the book charts i remember oh my god dominated dominated by air fryer cookbooks so if you've got one good for you um i mean there's no harm in having them at all and also often if you can do sort of things like deep frying in your air fryer and use a lot less oils so you can use like up to 75 % less oil to make things like chips for example.

17:14So I think there are some benefits to it for sure. But again, I think we're probably one of those things if you don't love cooking and you want simple healthy options, I think an air fryer is absolutely brilliant. I think if you love cooking, it's working for you already, you probably don't necessarily need one. Me too. I remember doing this for the science of nutrition. I have a whole double, or was it plant-based one? I can't remember which one, one of the two encyclopedias, are double-paged bread and all cooking methods. I compared time to cook, cost to cook, and the science of it. Yeah, and I remember researching it and all these cool diagrams the illustrators put in.

17:48But if you've got one and you've got space, then you've got a whole array of cookbooks out there that exist for air fryers. But also, don't forget, you might save£100 to£200, but it's going to cost you£100 to£200 to buy your air fryer. Yeah. So obviously, if you keep using it for years and years and years, you'll save money. How much are air fryers? Let's have a look. Let me tell you. I am intrigued because I'm sure they've got really swanky models now. I'm looking. It depends how big they are, for example, and how many people you're cooking for. But I think anywhere from basically£100 to£200.

18:17The most basic model, about£35. Oh, wow. And then for a kind of premium dual draw option, about£250. Not bad. Yeah, no, not bad at all. I mean, and as I said, I think if you're, you know, if I was a student, for example, if I was living by myself, I think it's a fantastic option.

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21:00Sarah wants to know, she said, first of all, just wanted to say I really enjoy the podcast and listen every week. She said, I feel like I learn so much each week and it's so helpful how you try to make things less daunting regarding wellness and nutrition. So thank you for that, Sarah. We do love our community. We love being here. She said, I've been trying to find ways to introduce more diversity into my nephew's diet as he really struggles with new food and eats very little fruit, veg or fibre. He's 10 years old. What savoury snack meals could you suggest for him that would potentially include hidden veggies or fibre?

21:33She said, this week I made your... Oh, that's really... I'm really out about myself. She made the sweet potato brownies. Ria, me and Ella have made many versions of healthy brownies, but he loved them. So when I told him, he was really surprised. Yay. Any suggestions, Ella? Love that question, Sarah. I mean, look, I'm really conscious with this question. It's really, it's a bit of a kind of how long a piece of string type question, which is it really depends on your starting point, on things that they're already enjoying. You know, I know like in our family, for example, let's say pesto pasta, that's a hit, that's always a hit.

22:06And I think I've said before, I'll, you know, cook some peas and I'll pop some peas in the pesto. I'll put something like rocket in the pesto, or arugula for American listeners, which isn't something my kids eat in abundance. I'll do half pine nuts and half cashew nuts, all those sorts of things. Or the beans, like we said on Monday, we were talking about blending beans into everything. For sure. But, you know, I'll then like fry up some leeks and shallots and chickpeas and have that with the pasta. But I appreciate that's maybe not the starting point. But the starting point could be putting a handful of greens, for example, in a pesto and making it yourself.

22:41Even like in a tomato sauce on a pizza, add a bit of red pepper with the tomato. but a small bit because obviously the taste is quite strong. But, you know, you can start off by adding a bit more garlic for a plant point in with the tomato sauce as well. So for sure. And it is that classic thing that like if they love a classic bolognese, could you dice up a little bit of extra carrot to fry up with your onions at the start? Or could you? Great courgette because that disintegrates. Courgette's a good one. You don't notice it. Exactly. Or just, you know, half a tin of lentils in with the beef. You know, they'll mix in pretty easily.

23:10It's not a strong flavour. so I think there are just these little bits that if you want to start small that's probably where I would start if they do like I know you said he's not a big fan of fruit but maybe there's one or two fruits he likes maybe you could even do like a mango milkshake you know literally like proper milkshake so milk and ice cream pancakes is such a good way of getting like them into eating and Ella has so many I think you've got so many amazing like OG recipes that really really help with this but even the base of the meal white rice just blend in white quinoa with it and hopefully with a sauce or something that won't go noticed yeah exactly yeah so like my kids hate mushrooms they say but they love mushroom lasagna because the mushrooms are chopped so small they have no idea that the mushrooms are in the recipe yeah mine also strongly dislike mushrooms they know it's daddy's favorite veg yeah but they eat them every week yeah exactly they don't make one of those every week yeah um so i think start with things you know that they like and then just make some really small changes to it um as i said so they love i've been doing like cheese and broccoli shortbread biscuits for the kids recently i've been trying as you know and you can't see the broccoli it doesn't turn them green and they don't notice yeah and they just eat it well i said for example like one of my girls has had a lot of antibiotics because she's had some kind of immune challenges and so to help feed her pets as we talked about last week exactly I've been trying to get more fermented foods into her so we've been doing she likes smoothies she's happy having smoothies with like blueberries and raspberries and banana in but I've been putting kefir in it and she wouldn't drink that but she has no idea it's in there it's like fantastically hidden yeah it's amazing so there's so many things you do you know black beans blended into chocolate cookies.

24:52That's a really good one as well. So yeah, have a look in the recipe books online. I'm sure there's so many things now, but I think just be kind on yourself because it does take children often, you know, 10 to 15, sometimes more exposures to food before accepting it. And they can go off food for a period of even half a year to a year and then suddenly eat it again. But it's familiarity and it's just important that you care, which you do because you messaged in and it sounds like you're doing a great job really trying. And I know it sounds really, really obvious I'm sure it's what everyone's really doing but like make it delicious yeah you know it's really interesting like and even the setting what's your slogan making veggies cool yeah but like when we were we were away in Spain last week we love as a family to have cocktails before dinner when we're on holiday um anyways and we sat down we had our cocktails and they brought over just some like some crisp but also some nuts and there was almonds and cashews and they were really well roasted and salty.

25:46And the girls hoovered them up. I don't think if I'd given them just like a plain almond, I would have had that response. But they ate so many. They thought they were a treat. They were obsessed. And the way it's presented, even the way food is presented. Exactly. You know, putting things in a packet might make it more appealing. And then you get it out of packet in front of them and put it on a bowl. You know, little things like that, they think, oh, it's a treat coming out of packet. Yeah, exactly. Psychology and food. We have a question now from Charlotte about plant milks. And I feel this is really topical because there's so much going on at the moment.

26:16We've had loads of questions about plant milks into the inbox. I'm glad. Let's get this one dissected. She said that she uses them daily with breakfast and in my hot drinks, but I keep reading conflicting information about plant milks and that they contain emulsifiers, gums, stabilizers. And now I'm unsure which is the best one to have. Okay, Ella. Yeah, we've had so many questions on this, Charlotte. So you are not alone. There's all sorts of queries, questions about this. I mean, again, I think it's like everything in nutrition and health. So there isn't a one size fits all. It depends what else you're eating, right?

26:47Like as to whether or not they need to be fortified or not fortified, are there things you're definitely missing or not? Do you just have plant meals because you prefer the taste and it's an environmental choice or is it, you know, you're a hundred percent vegan. There's no kind of one answer in terms of the best thing to have because it's so dependent on all those other facets of your life and what else you're eating. Most plant drinks are basically water. They're like 97 % water. Also the like more premium ones and like 95 % water. But they're basically water. And then some of them, obviously, as you said, have some emulsifiers.

27:21That's to basically stop them from separating. That's the main job of an emulsifier. And to hold the fortification. Exactly. So that it's all homogenized, essentially. Yeah, so you can add vitamins and minerals into the drink and everything tastes good. Which you can't really do when you don't have an emulsifier. And this is, again, this like age-old question, right? Or we keep talking about with UPFs on what's a good UPF and a bad UPF essentially, which is, again, it's just so dependent on your diet. You know, we just had a question about a fussy eater. Maybe you have a fussy eater with a dairy allergy, in which case I think you're going to be much better to be using a fortified plant milk.

27:56So young children, I always use fortified options, you know, under the age of like five, depending how well they eat, because then at least I know they're getting a little boost of iron and calcium and I don't know how their day at school is going to go. Yeah, exactly. Whereas if you're an adult who has a really, really rich and varied diet. You're in control of what you eat. I would personally have a plant milk without an emulsifier in because emulsifiers aren't great for our gut health, not every now and again, but like in excess. But you know, you get your vitamins and minerals elsewhere. Exactly.

28:23So I don't need it. No. So I think it's really, it's a very individual thing. But you are right. A lot of plant milks and the main supermarket ones have got a lot of emulsifiers, gums and stabilizers. And the words can look quite overwhelming. um you know calcium carbonate or um tricalcium phosphate uh you know vitamin b12 can definitely be called you know cyan cobalamin or methyl cobalamin and it sounds daunting right but actually it is really important if you normally rely on your breakfast cereal and your milk to provide a lot of vitamins and minerals that you do what for fortification but like ella said i personally don't either because i know i eat quite a balanced full diet me too and i would just be using it like as a add-on for porridge or whatever it is and so i just i don't i'm not looking for my fortification i think it hit the headlines again because of what's going on with oatly i don't know if you guys saw but oatly have basically been in quite a protracted as far as i understand it court battle over whether or not they can use the word milk um as in like your conventional m-i-l-k and they have just it has just been ruled that they cannot use the word milk i find it i don't know if we were going to discuss this what yeah what do you think i think it's ridiculous because you know okay milk comes from a cow it also comes from a human it can come from a goat it can come from so many different animals probably come from a llama yeah so why can't we milk uh an almond that was always the joke wasn't it you can't milk an almond i know and do you know what i i just don't see why the dairy industry is allowed to own the term milk when actually i can bloody produce my milk do you know what I mean like why why is it just cow in that industry I actually don't think it's fair no I agree with you that's a very emotionally charged response rather than a I totally agree with you I think also it's so obviously different I know one is an oat milk it comes from an oat one is cow's milk they're just really different products 60 % of the world are lactose intolerant that's over half yeah look and I think that's to me that's one of the core things is it's one thing if it's a dietary choice um and it's another thing where it's not in any shape or form a choice and I think there's something kind of ostracizing around it which I'm not a huge fan of I know that a choice is nuanced and complex too but I think you know if you've got a child with a bad dairy allergy there's something kind of a bit brutal about the ostracizing of the word milk and I'm not a huge fan I think also whilst you know I'm definitely not here to tell everyone what to do obviously from an environmental perspective we need to have more plants in our life whatever continuum you sit on on that that's your prerogative in my opinion but we all need a plant rich diet basically and we need lots and lots and lots more plants we need to reduce our animal consumption so i'm not sure it helps to like again ostracize this and make it feel weird and other it's like we're backtracking like remember we said last year that Even at Stockholm, the Eat Lancet report, the planetary plate, what we're doing for the environment isn't being taken or picked up by the press.

31:27I feel like we're going backwards a little bit on eating for the planet and supporting the planet. And what we know concretely with so much evidence is that animal produce contributes massively to the greenhouse gas load. You just can't deny that when you look at it. Totally. We just need we need more of a plan forward options. and so I just think that we want to make plant forward options as accessible and delicious and mainstream as possible and budget friendly like some of these long life milks actually but when we even look at the extra bits in them are affordable and I well I'm not allowed to call it milk am I anymore so you know maybe there you go maybe I'm gonna get in trouble other brands have like trademarked you know my LK so it's like you can't even say it in different ways it's all a complete minefield but my sense is that to gently move the way that we collectively eat for For the sake of our collective health and the health of the planet, we need many, many, many more plants.

32:18So to need more plants, let's make them as fun, delicious, exciting, accessible, mainstream as possible. And I think this is just a shame because I think it's a step back. And I actually don't particularly like, sorry, Oli's like post-milk generation premise. I think it's a little bit, I know it's meant to be controversial to an extent, but I don't think it should be controversial. It should just be like, cool, this is your choice today. And it should be an easy. this is an option for everyone i just want everyone to have nice food and not to feel left out it's very very thought-provoking um rebecca has said i love the scoop thank you that's so cool i love the scoop rebecca has a quick query on omega-7 i'd never heard of omega-7 before until recently i heard that it can support dry eyes which i really suffer from plus eye twitches i believe it's menopause related does omega-7 help can you recommend the best source of omega-7 it's a minefield choosing supplements and I'd rather include it in my diet.

33:14Okay so no is sadly my answer with supplementing this type of thing. No don't supplement omega 7. Yeah no don't do it. So I'm saying yes and no in the same sentence not making it helpful everyone do not go out and buy. What is omega 7? So it's a type of monounsaturated fatty acid most commonly called palmetalaic acid and it's found in small amounts of foods like nuts you know macadamia nuts particularly it's not classified as an essential fat so that means that you know we don't need to really be supplementing it because we make it ourself every day the reason it's not spoken about is that we produce this within our body whereas omega-3 which is really really important for our brain is essential it's essential which means we don't make it so we need to consume it i would be for what you've described i would focus a lot more with your symptoms on omega-3 on your fatty fish your walnuts, your flaxseed or algae based supplement with DHA, because that's the type of thing that's going to be really beneficial to your overall health.

34:16And honestly, when I think about the amount of supplements that I see out there, it just it makes me really sad. I think it preys on us. You know, you've probably searched on the internet, what can I do for these symptoms? And that's come up. But yeah, we make it ourselves. So I really wouldn't worry at all. Yeah. And I think my understanding is there's pretty limited evidence on all of this. It's just not strong enough for a full-blown recommendation no 100 so all in all um don't worry about omega-7 just keep thinking of that omega-3 because i would say most of us are not hitting our goals we've discussed this before ella and i that you know i technically think i need to start supplementing again i'm still on the vitamin d but we need to we need to be aware of it plays a role in our heart health as well as our brain health and will help with menopausal symptoms too love that okay our next question comes from elsa and elsa says i have a question about dried fruit is it actually as good for you as fresh fruit for example dried apple versus whole apple or dried mango and raisins i'm assuming they're just dried fruit with no added sugars or extras yeah um i actually think when we talk about dried fruit it's really important as caveat that it is concentrated you know sugar that's why it tastes so sweet and delicious it's so delicious full of natural sugars it's not inherently bad but how much you have is really key for your gut health and also you know obviously your teeth and all sorts of things and your sugar response so anyone with IBS I would avoid them just to say if you're having a flare-up or a very stressful day I used to personally find dried fruit a massive trigger before singing I remember and I didn't really understand because I had no nutritional knowledge back then what I was doing but I always love dried apricots and like yogurt coated fruits and it's like pick and mix stands used to be one at south ken huge like pick and mix scan on the underground but dried fruit can be really high in what we call FODMAPs guys which triggers gas or discomfort which is why if you have IBS it can be a bit triggering is not good but can contain calcium like dried figs amazing source of calcium nutrients fiber I mean dates are my favorite thing in the world I love dates so good and so rich in fiber and nutrition but i think also all things are relative aren't they in terms of obviously if you've got bad ibs and you're having a flare-up that's one camp but generally obviously for the most of us some of them do have a bit of added extra sugar some of them have got something especially in things like dried apricots um preservatives in like sulfur dioxide which is what turns them from um if you don't have it in it's that dark brown color i prefer those they they have that brand what is it crazy jacks i way prefer them soft like yeah they're delicious but they don't look quite as attractive because they're not that like then they go really hard with the orange sulfate oxide i totally agree and the soft dogs it definitely doesn't agree with my tummy particularly well but i mean i love something like dried mango oh it's delicious in my pregnancy my first one i was addicted to prep dried mango and also again exactly like all things are relative right and i'm not here saying never have sweets ever again i eat sweets sometimes we all eat sweets sometimes but kids eat sweets that's fine but we don't want to eat loads of foods like that right they're not they are not food they're they and they're not they're not great for us i don't think we should demonize dried fruit and so what i mean is like if you have a sweet craving then like what a great snack is a pack of prep dried mango it's still better but i just think we we have to be honest it's so full of sugar you and also you can buy those really yummy sweetened papaya chunks that are definitely not really papaya anymore but just candy right coated sugar in the you know the tropical fruit tribe mixed bags you can get with coconut flakes and raisins and all of it in there few token nuts but um be selective with with what you opt for i do love the dried mango i'm completely with you i would just say just be very conscious of the quantity of dried fruit but otherwise i think it's such a good option compared to getting a like mars bar delicious dates take the pip out put some nut butter in the middle melt a bit of dark chocolate dunk the dates in the dark chocolate sprinkle of seed salt put them in the fridge so good such a good snack like the best thing i'm when my husband came back from he was working away in dubai he bought me a massive um box from the airport but you know like stuffed dates you know like you've got all the colors like pistachios and oh my god but the only letdown and it was the blooming apricot was the hard type i don't like right pull the apricot out i can't have everything in library okay our last question today comes from joanna who said something i've resisted so far is collagen i've always been nervous it's a marketing gimmick especially given some celeb endorsements but i'm in my early 40s and wondering if collagen could now be beneficial i did start taking creatine as there seems to be more support for that for brain function rather than just muscle i also take omega-3 really i'm more concerned about losing my brain function as I age rather than my skin elasticity but it's always good to feel nice too yeah I love that approach can I just say to Anna which is like let's look after our health but it is nice to feel good I think most of us feel that way yeah I mean you want to look your best like I'm sat here now with Ella and a full face of makeup I never normally have on because I've got media work to do this afternoon she looks fantastic thanks I'm gonna fill napping up all night with the kids you know it's like the facade isn't it um i just want to say you are right creatine and omega-3 have so much more evidence than collagen that it's going to just be far more effective and we actually had a systematic review of all the papers on collagen so far conducted by dr david robert grimes and angelie mato last year and they concluded having looked at everything that collagen had no outcome that was positive or beneficial.

40:00And it's just currently still a complete marketing hype, which is so fascinating, isn't it? It is nuts. They analysed all of them and there was no significant change or difference or report. They've actually found the data had been reported in a far from transparent way. And it's expensive as well. Oh my God, it's so expensive. And remember what it is, everyone. I just want to remind you, it's ground down fish scales or collagen ligaments from a cow. And essentially, you're probably better off just eating a quality source of protein in your diet rather than taking this ultra-processed powder within your diet.

40:36Yeah. I don't want to just be a basher. You're not a basher. It feels like I, with collagen, I feel like this is what happened to me with intermittent fasting. I'm the one that's saying against the grain, no. And everyone around me, I'm seeing everyone buying into these brands and having them on the podcast and sponsored by them. And they can do that. They're not nutritionists. You know, they can take the money. But it's like with the green powders, that AG1, like proven not to have any effect. Just don't have any effect. I know. But I so get it because it's like how nice to take a capsule in the morning or something.

41:06But you're just taking protein. Like just eat a bit more protein. But don't forget about your fiber. Don't forget about your fiber. Yeah, please. No, let's not go on that route. But I think that's such a good question because we all want to feel good. And I don't want anyone to feel bad for wanting to feel like their best version of themselves. I would be the first person to be downing sachets of that if it had any effect, especially on my brain. I mean, God. Yeah, don't take any of it. I've had to do several retakes of a few words today because I'm so tired. A couple of walnuts will do a lot for your brain, though.