The Wellness Scoop - 10 Simple Nutrition Wins, Wholegrains and Intuitive Eating 

Episode Date: October 2, 2025

This week on The Wellness Scoop we’re answering your questions, from the small daily habits that make the biggest difference to how we eat, to whether it’s really worth swapping white pasta and rice for wholegrain versions, especially for little ones. We’re also digging into the sudden rise of chicory root fibre in high-fibre products, what it actually does in the body, and why it can be a gut-health hero for some people but a nightmare for others. Plus, how to talk to kids about nutrition without creating fear around food, the clever trick to boost vitamin D in mushrooms, and a brilliant listener tip on the growing smartphone-free childhood movement. And as always, a few personal updates, including the gratitude ritual that’s been helping Ella dial down overwhelm at the end of each day. Recommendations: Ella - Gratitude conversations at the dinner table. Go round and everyone says something they feel grateful for from their day, and feel the overwhelm melt away! Rhi - Fearne Cottons', Scripted Fran (one of our amazing listeners!) - The Smartphone Free Childhood movement Learn more about your ad choices. Visit podcastchoices.com/adchoices

Fly Air Transat Seven Time winners Champions again Fly the seven time world's best leisure airline champions Air Transat Welcome to the Wellness Scoop Your Weekly Dose of Health and Wellness Inspiration and we're here as your hosts. I'm LML's And I'm Rihanna Lambert and today is our other favorite day

where we get to answer your questions and gosh, do we have some amazing ones today. Before we dig in, Rie, have you got any good recommendations, things that our audience need to know about? I think I might leave the wrecks to you today. I don't really think I have any. I have the intention.

Fern Cotton's book is sitting by my bedside table. I'm going to start it, scripted. I have to say, with Fern, she's the most amazing novel writer, you know, writing fiction books as well. And I've contributed to one of her books in the past with The Nutrition Segment. And she really gets in the head of the characters

and you can just tell that maybe some of it's come from her experience in the industry. And I think this book scripted really appealed to me. So I'll feed back on it next week when I've had a chance to start that book. Ella, how about you? Recommendations, please. Do you know what?

I've got a really simple recommendation this week, actually, which is I was feeling quite overwhelmed last week. week. As I've talked about, we obviously made a big move from our old house in London to the countryside. The kids started new school and loads and loads of change. And I would say that unequivocally, we both feel, as in my husband and I, that we have really 100% made the right decision. And I've seen like a massive change, particularly in one of our children since we got here for the better. And, you know, this weekend they were like out collecting lady. are making houses for their lady birds. And it was just, it was everything that I wanted.

But I would say that it's obviously a massive change. I love a routine. I'm very used to routine. I'm very used to structure. And our house is also a building site. You know, there's just a lot going on. And I found myself feeling really overwhelmed, which I could kind of rationally say to myself, this is really silly. This is everything you wanted. This is great. But it all just felt quite new and, you know, a bit unsettling as a result. And so it started coming back to actually those really simple gratitude practices that make such a difference. And it's a very small recommendation. And you can do it by yourself. You could do it with a colleague. You go for a walk with at lunchtime. You could do it with your family, your partner. It doesn't matter. I just do

it when we sit down for dinner as a family in the evenings. And we do a go around the table and we all say our funnest or like best moment of the day and what we feel most grateful for. And it's such a simple thing to do. But it's so lovely. And it's the kind of thing I used to make quite a concerted effort to do. And I just kind of fallen off the radar. Anyway, it's a small recommendation. But it makes quite a big difference because sometimes it's easy to forget those things. And I also think it's really nice with the kids to start that quite young. Oh, I can't wait for Theodore's language to progress. And my little three-year-old at the moment, I get nothing out of him, you know, when you say, oh, how was you a day at nursery? I've tried asking different types of questions.

but I know with my eldest, I could definitely start that. And even if you don't have kids, what a good way to get a conversation going for the day. I wish I'd done it before I had children. Totally. As I said, I don't think you need to do it with your children by any means. I think doing it in a diary entry, doing it with like a good friend, with a partner. Like, I don't think it's a children-specific thing. I think it's just that when you start to feel overwhelmed or not in your best headspace,

I think just take your moment to be like, okay, wait a second, there's always something. great in my day, even if it's small, even if it's like just a great cup of coffee. I feel like after last weeks, we know we discussed that headline on Monday that got a bit deep with the three billion investment. I should have just afterwards said, look, moment of gratitude, no matter what's happening in the world right now, it's pretty amazing still. There's things we can pull from life everywhere. Exactly. And we also have a recommendation from a listener called Fran who wrote in to say, hi there. I absolutely love the Wellness Scoot podcast. So thanks, Fran. I've really enjoyed all the episodes, chat and info.

I loved the last one in which you mentioned the Australian smartphone ban for children. So I think that was two or three episodes now ago. I wanted to let you know about, in case you hadn't already heard of it, the smartphone-free childhood movement. It would be amazing if you could mention this in your podcast to help spread the word. Lots of schools have now set up their own parent-led WhatsApp groups

that are campaigning schools to make the changes to ban smartphones. I need it. Everybody. So it's called the smartphone. free childhood movement. And I think it's a global campaign. I know it's here in the UK. I've seen pick up about it. So if this is something that's relevant to you, it's a really great shout from Fran in terms of this kind of community-focused effort. Amazing. Go check it out. Our first question we've got today is from Maddie. Maddie has said, I would love to hear more

about specific ways and lines to teach your kids about nutrition. I used to be on board with the intuitive eating thing, but now I just don't believe it works. She's written as if a kid is going to choose broccoli over a sweet, which is a very good point. And more to the point, I just don't want to feed my kids processed stuff all the time. I know I can't protect them from the food environment we find ourselves in. And then she said, so far, my three-year-old boy is amazing and eats all sorts of veggies, loves tofu straight from the fridge, wow, likes carrots because he says they make me big and strong, but I'm worried about my baby girl and want to avoid eating disorder patterns. What are some things I can say to help them understand that actually there are some

bad foods out there like red processed meat without giving them a complex? I think that's such a great question and I have to say it's a line of thought that I've definitely had to myself many a time when they're saying why can't I have an ice lollie every single day? Why can't I have a lollipop every single day? And I'm like, you can have them, you just can't have them every single day and trying to explain these things in a way that doesn't create this kind of long-term good or bad fear of foods demonisation fear mongering but equally not sugar coating to use an ironic turn of phrase here things to the point that they have no kind of appreciation as to why I want them to eat their main meal above and beyond wanting them to eat lollipops oh gosh I think

there's a big age factor here as well with how old the child is and I do think it's a parent's prerogative. You don't have to explain everything fully from naught to four. I think it's good to explain it roughly, but know that once they're at school, the conversation's going to change again about how you approach food and the language you can use. And then things start to matter a bit more as they get older and older with the use of language. But just to touch quickly on the fact that intuitive eating is an evidence-based self-care framework, it's directed at adults, not children. That's the first thing to remember in the 1990. and it was created by dietitians, Evelyn Tribol and Elise Rush,

and it was developed as an alternative to dieting restrictive rules. So in clinic, this is all with adults. It's quite useful for those with disordered eating patterns because, you know, it helps them allowed to enjoy enjoyed items without feeling guilt, without feeling shame. It's a big psychological component here, and I think we've almost had it too drilled into us, which is good there's awareness that language matters

on shaping a relationship with food, but it's almost gone too far. And I'm with you. I don't think that same adult framework can be applied to children in exactly the same way. Because children don't have that emotional maturity to be able to understand the food police and those sorts of rules. You are their parents and you guide them through the world of food. And I think as long as you use really positive language around most foods, it does pay off long term. And you are allowed to say no.

you are allowed to do that and we can feel such guilt for doing it for instance what was it at the weekend um my oldest had a complete meltdown because after a day of those wild things sweets and something else we'd had he then wanted to have another like portion of something at dinner and I said no we've actually had too much sugar today I said you know we can have it another day complete meltdown but I had to just accept it because it's my right as a parent and he can change as he grows older. Do you have any thoughts on that, Ella? No, but I had the exact same thing this weekend. Yeah. You are the worst mummy ever. Yeah. I think I should get a new mummy. Yeah, I'm naughty. They'd had lots of snacks. I was like, you've had enough now. You can have peanut butter apple

or you can wait until lunch, but you're not going to have another snack. If you are genuinely hungry, I'll do some like, yeah, apple and peanut butter or banana and peanut butter or you or make you some pitter and nut butter or you know, avocado, whatever. I'm not saying you can't have anything to eat, but I'm saying you've had enough snacks. Are you actually hungry or you're hungry for sugar because they're two different things? They're always hungry for sugar kids. Oh my gosh. I mean, look, you can't put a lollipop and a stick of broccoli on a plate.

And of course a child is going to mostly pick a lollipop once they hit the age of, I'd say, three plus. I think not three. You shouldn't be offering a lollipop anyway. But they might be a bit more intuitive because they've not been exposed. to the language around food and experienced as many receptors to sugar in that way. But you can't expect a child who can't regulate themselves and their brain isn't mature until they're 25 to make wise decisions around food without being guided at a young age. Yeah.

So I think the kind of simple answer is it's okay to say no. My take on it, the complex comes if they never feel like they can have these foods and they're such restricted banned items. Agree. that as a result it becomes like a bit of an obsession because they are exposed to them if you're in mainstream education and going to birthday parties and all the rest of it like it's just very very available you know we went to three different birthday parties yesterday three lots of cake three different versions of it and if at each party i'd said like no no no no no you can't have what everyone else is happening you know it would just be so difficult whereas i was like you know what we're going to have a healthy breakfast we're going to have a healthy dinner at the end of the day and, you know, please just eat a sandwich before you have the cake. And that to me is the reasonable way of navigating it. But today is Monday and I will make a concerted effort that they are not having anywhere

near as many cupcakes and cakes as they had yesterday. Rie, I think also intuitive eating is really interesting to pick up very quickly. I know this wasn't the question. I'll say it's my question in terms of adults because I think this is very confusing because the term is thrown around a lot. in my understanding is that what it's really about is getting you back in touch with yourself is that right like trying to actually understand again like am I actually hungry am I full am I satisfied and trying to kind of regulate that with emotional cues because

so many of us eat for comfort for stress for emotional regulation and intuitive eating is about getting to know yourself better and understanding trying to stop yourself from feeling guilty by understanding yourself better is that kind of the right lines it is confusing because in the 1990s they used a word that children are intuitive because they're born intuitive without any external cues, right? So they've taken that word and put it in some framework in the 1990s, which is why it's confusing. But you're right, it's about acceptance.

It's just accepting that it is okay to have this thing. It's not going to cause any harm. What's the worst thing that could happen? It is completely about finding inner peace and food freedom, essentially, around food. It's really deep and complex. And I think it can be so healthy. for an adult if you have a particularly disordered relationship with food. Like I said, it's a 1990s framework and it is used, like you said, into, well, very confusingly so for children,

but children are intuitive eaters because they're very young. That does not mean they're doing intuitive eating based on the 1990s framework, if that makes sense. Yeah, so they're two quite separate things. Yeah, they are. But, you know, I will reiterate that positive language makes a big, big difference. Like I'm only starting to notice now my eldest is five, all the things I've been saying over the past five years are actually sinking in. It's quite scary. He came out with it the other day eating as broccoli at dinner. I love this. It makes me so healthy, mummy. I was like, oh, I don't think I'd ever use the word healthy with broccoli, but he's obviously got that from school. I've always said strong or help him run fast, you know, things that he's interested in,

like being a superhero. And that's how I tend to motivate my children, because that's what they're into. But if your children have different goals, just being really positive about food is such a help and mirroring it. So there's a stat that I'll never forget from Veg Power at the 2022 conference that said one in four UK households, never share an evening meal or only get the chance to share it once a week. And it's because our jobs are so demanding. But as parents, we are role models. We cannot take the pressure off ourselves because actually we play a really large role in shaping their relationships with food. We can't just put it on the school. It does matter how we speak about it.

And I think being positive rather than negative, never shame food, just say we can't have it all the time. And I thought we could go on and on for this one, couldn't we, for the whole episode? Yeah, we could. And I'd love to pick up intuitive eating, actually, for adults in a deeper dive. But we'll do that another day. Someone sent us a question on, Emily, that we can bring it in next week. Yeah. Email it to me.

Okay, right. The next question comes from Beth. Another great question. I'm aware of the importance of fiber, but I'm finding. more and more products with added chickory root fibre. Anecdotally, I don't think I'm alone in experiencing digestive problems with this ingredient. I welcome your views as it seems to be added to more and more products that I now feel I have to avoid.

So, Rhee, we were talking about this a couple of weeks ago, weren't we, about how fibre is now such a trend. And as a result, there are a lot of companies in the industry using chickory root fiber, also called inulin, which is a type of soluble prebiotic fibre, which comes from the root of the chiquary plant. which is part of the dandelion family, that is now being used a lot in manufacturing, which is very interesting because it adds fibre to the product. Now, personally, from where I sit, that's not inherently a bad thing, because it's also a sweetener.

And so actually, if you think about all the different sweeteners, I don't think that's bad in, like, the very basic sense of the fact that it's obviously adding some fibre. But I think as far as I see it, there's two challenges. Beth, you're right, and we'll talk about this in a second, that it can aggravate IBM. for people who have more sensitive stomach. So you're not alone and that's grant. But two, and Ree, you kind of flag this as a watch this space. The problem is as well, as I said, if it's an on-the-go product,

I think it's quite a good option if you're not sensitive to it because it adds fibre to the product. That's not inherently a bad thing. But we can't be reliant on these being our sole sources of fibre because you're not getting the same plant diversity to feed your microbiome as you would if you were making your stir fry to be basic. So I think just being wary of added fibre as a quick win because whilst it's not inherently a bad thing, it's not the same as getting all the fibre from 30 different plants a week. No one near as good. And the second is

it can aggravate IBS. But I'm sure you can speak more to that. No, I think you summarised it perfectly. It's not bad. If I had to pick anything in a product, that is exactly what I would choose because of the beneficial fiber content and actually acts as a kind of a pre-bortic so it feeds your gut bacteria which is why it can interfere with people with sensitive stomach so it's all about the dose and what you probably don't realize is you might be having multiple amounts across the day if you're not reading the back of the packets if you are consuming a lot of those items on the go but they're not inherently bad at all just be very wary of your diet if you're someone on a Fodmap diet, which means you are looking at different types of fibre strains because of your

digestive health at the moment. Just be particularly aware. But ultimately, yeah, you're going to see it everywhere very, very soon. Chickory root fibre is a Fodmap, which is a type of fermentable carbohydrate, and it can be poorly digested and rapidly fermented by gut bacteria. So for some people, not for everybody, but for some people with IBS with quite sensitive stomachs, you may find that because it foments quickly in the gut, that inulin, that chickory root fibre can trigger some gas, some bloating, some cramping, especially in large amounts if you're not used to it. Everybody's tolerance is completely different. Some people can have 10 grams, no problems, other people might react to 2 grams. So there's no rule of thumb here, but basically,

Beth, you're right, you're not alone in experiencing it. And I think that'll be interesting to see as more and more things have it added to it. with amex platinum access to exclusive amex pre-sale tickets can score you a spot trackside so being a fan for life turns into the trip of a lifetime that's the powerful backing of amex pre-sail tickets for future events subject to availability and vary by race turns and conditions apply learn more at mx.ca.com slash y annex so our next question from emily is oh she said i can't tell you how much of a difference listening to your podcast episodes has made to my outlook on health and well-being so thank you so much for that. that and for making it so interesting not overwhelming and not overcomplicated too then she said i was wondering whether you might be able to give a little list of your top 10 important weekly tips for healthy and balanced diets there are so many guidelines about what we should eat and how much per week but naturally i forget these things honestly i do and i'm health professional emily um she said ideally i'd love a list i could stick on my fridge as a reminder of the key things i should be

thinking about each week. For example, 30 grams of fibre, 30 plants, one portion of oily fish. Is this something we can help with Ella? I loved this question, Ray. I just thought, what a positive way of thinking about it. It's not about following a specific diet. It's not about rigid rules, being dogmatic. It's like, what's a framework that I can live my life by, which gives me loads of flexibility, but also helps my health span, which I just love that outlook. So I had a go at 10, I bet you've got your own 10. Do it. Do it, Ella. Go first. I love this. Okay. 30 different plant foods a week, as you said, fruit, veg, legumes, nuts, seeds, herbs, spices, whole grains.

I love this framework as a general rule because it's so abundant. It's joyful. It's all about trying new things, not getting stuck in a food right. It's a great reason to like try cooking with a salariac or colerabi or ingredients that you might not necessarily use, sage, fennel, etc. So try something new, get that diversity. 30 grams of fiber a day. You don't have a fiber max, but you do want to get your 30 grams of fiber a day. It makes a huge difference. And it's very interlinked with your 30 different plant foods a week. If you're making an effort to do that, you'll probably quite naturally get 30 grams of fiber a day.

You do want several portions of legumes a week, beans, lentils, chickpeas. They are so good for us. Also such a sustainable protein source, which inherently is such a positive thing. and there's so many things you could do with them like if you love hummus making hummus at home it's so easy but switch the chickpea for a butter bean or switch it for a haricot bean you know it's such an easy way of just mixing up that diversity getting those 30 plants a week or you know if you love to take a chili do a five bean chili all those different things a little handful of nuts or seeds every day ideally maybe two different types across the day again such an easy win it's so good for us Have whole grains as your default carbs. Don't worry when you go out for dinner. Enjoy that bowl of pasta.

But when you're cooking at home, if you can use quinoa, if you can use spelt, if you can use pearl barley, if you can use whole wheat pasta, jumbo, slow cook oats, etc. Brown rice, such a win. Try and get half your plate with veg plants at most meals.

Again, don't stress, but makes a difference. Include extra virgin olive oil. Try and get some fermented foods in and then have a balance of healthy fats, protein and carbohydrates. I do think don't be obsessed with your blood sugar, but I do think trying to have that healthy balance plate is going to just make such a difference to your energy and then prioritise the basics, water, movement, sleep, stress management because they all shape how nutrition works. If you are exhausted, you are clinically proven to crave less healthy

foods and more sugar and it makes it really hard to stick to a healthy lifestyle. So that all really matters. To those were my kind of frameworks for a healthy life. I think they're a great ten. And these can become part of your everyday life. Like we've got a nut jar at home. And whenever the kids are hungry, I said, well, to start at the nut jar. You know, it's like the first thing. Or if it's your hummus and pitterbread or crackers, you know, straight away that's going to help with your plant diversity. It's going to help with your fibre and many of those targets. I actually think the hardest thing to prioritize is probably the lifestyle factors. You know, it's out of your control. Sometimes how much sleep you get. Um, definitely.

is for Ella and I a lot of the time. And the only thing I'd add is just start one meal at a time. It can be so overwhelming. If you don't normally cook plant-based meals, just try for one meal a week. And even that is going to help with your gut health long term. As Ella always says, make plants really, really super and you'll feel better. It's quite a nice daily message. And don't follow accounts online that are fearmongering fruit. It's a big red flag or something like that. That's all I have to add to that because I think ultimately it's about a lifestyle overall rather than 10 hardcore rules, isn't it? Yeah, exactly. It's about creating a framework and you know, you're asking Emily there like including oily fish, great, including some healthy

animal protein, great. It's all about what suits you. But I think having that veg first, 30 plant a week, loads of fibre, whole grains, nuts, seeds, agooms and trying to have that kind of vaguely balanced plate as often as you can, like, re-mentioned it earlier in our episode on Monday. If you're going to do avocado toast, what a great meal, sprinkle some seeds on the top. Such a simple win. I did a reel last week on easy ways to hit 30 grams of fibre a day. You can check that out. And honestly, I think I hit like 49.

I wasn't even trying. You'll be surprised. I think if you do enjoy your food, it is much easier to get it in if you're used to cooking a bit more. But it does lead us on to who've we got next? Was it Amelia, Ella? It's Amelia, and Amelia is asking, I keep seeing people putting mushrooms in the sun to absorb vitamin D prior to cooking.

Does this work? Can our bodies then absorb it if it does? Thanks so much. Love to you both from Tasmania, Australia. Beautiful. It's meant to be stunning there. I love that we've got listeners like in all corners of the world. So thank you, Amelia, for tuning in.

Yeah, thank you so much. The answer is yes, you can do this. But I wouldn't kind of do it as a reliable source of vitamin D. However, if you're living in Tasmania, And do correct me if I'm wrong, but isn't it sunny a lot more than it is here in the northern hemisphere? So you probably don't need to be as worried about your vitamin D intake all year round unless you're wearing tons of sunscreen. So ultimately when mushrooms are exposed to sunlight, basically the UV light we get, the UV rays from the sun, they do naturally produce vitamin D. And this happens because mushrooms like human skin, they contain a component called augustrol, which converts to vitamin D.

and when the UV rays basically hit our skin. And actually, it's not the vitamin D itself. It's the hormone that's created in our skin when we absorb that vitamin D from the sunlight that's the important part that plays a role of our health. But to get it in mushrooms, so this is very specific, you have to place them with the gills up. Don't put them the wrong way around, first of all, in the sunlight.

But it's important to know your types of vitamin D. So the vitamin D that lasts for a few days is D2. And the one you kind of really need, if anyone's looking at supplementing vitamin D as well, it's D3, which is the preferred form that we often put in our supplements as well. It's basically more effective. And food just isn't a reliable source. My only issue with this question, it's great to do it. But I don't know how much you're then getting. It's hard to know how much the mushroom has absorbed. How frequently are you eating enriched vitamin D mushrooms? How long are you putting it out in the sun for? we don't have an individual measure. And because the vitamin D is fat soluble, you can also have too much of a good thing. And that's equally important to remember. So especially if you live in the sun,

I think my key take home would be do do it, but you don't need to overdo it if you live in the sun. And here in the northern hemisphere, we should now all be supplementing 10 micrograms because we need that hormone, calcitrol. It's made in our kidneys after we get the sunlight onto our skin or we take the supplement.

It's first converted in the liver. It's really important, Ella. That was a bit of a waffle answer for me, but I wanted to make sure I covered that you need D3, really, because it lasts longer. You can get D2, but D3 is the form that lasts more than a few days in your body. And one thing to say,

you just mentioned, really, obviously, if you're in the Northern Hemisphere, we're going into winter now, and we should all be supplementing with vitamin D. I really would hasten everyone listening to go and start doing that. because vitamin D deficiency is associated with a whole host of different things, but including low mood, depression, anxiety.

Like, it plays an important role in brain function and are neurotransmitters. And so not to be like, obviously, that's not the sole route to solving, like, low mental health. But I do think all these little things play a part and it's supplementing vitamin D during winter, NHS recommended, government recommended, you just can't get it in the Northern Hemisphere. It's the dose, seller. It's the dose. I just want people to be really worry of because you see all these sprays that have really high doses and actually that can be detrimental. So unless you have a blood test that tells you you are low or deficient in vitamin D, you just take the recommended amount, which is your 10 micrograms.

You do not want to be taking more than that because it builds up in the body. So the reason we keep it low is because it builds up over time. So like Ella says, start now. Start now. If you do one thing from today in the Northern Hemisphere, let's go. vitamin D going. Okay, we have another listener in another part of the world today, which is great. Our fifth question comes from Riley. I absolutely love the podcast and listen every week during my morning stroll with my daughter in Beijing. It always leaves me motivated to plan a healthy

week for my family. That is so cool to hear. Thank you, Riley. One question I'd love y'all to discuss, I wonder if Riley's also from the US. Is it nutritionally really worth buying wheat pasta versus white pasta or brown rice over white rice? Should I start making the swap for my family? We already eat quite healthily and my husband has always preferred white pasta over wheat, so I've gone with it for years. But now our daughter is nine months old and can start bites of food from thinking more about the future and would love to hear your thoughts. I love this.

Great. I mean, yeah, I think go for it. When it comes to whole grains, essentially, it's better to start off. First of, we're talking about children again. Get their taste palate used to the taste of your bread or your rice or your pasta being that whole grain, whole meal version. because it does taste different and the texture's different. And if you can start them off young, then that's their norm.

And that's only going to help them into adulthood, as well as giving them a few B vitamins and other things that come alongside not stripping away the endosperm of the actual wheat grain itself. So it's really beneficial. Of course, you get some iron, little key minerals and components. But it is that taste profile, because I know you'll find it Ella as well when you're cooking. the reason traditionally around the world in some parts we stick to white rice

is because it's quite a neutral flavour and it really absorbs delicious curries and sauces and flavours into the rice but actually what we should all be doing for our health rather than taste profile of a dish is sticking to the whole mills. Does that make sense?

But I'd probably add in there like the middle ground which is that if you're cooking for a family and like my children for example they way prefer white rice. So tonight, I already planned it out, I have already, can you believe it, marinated some tofu. Well done. Because it does taste so much better if you marinate it for a few hours with like a miso glaze. And then doing then a mango and edamami type salsa.

We're going to have some rosy broccoli and a kind of soy sauce type dressing. But I know they'll eat all of that with white rice. And I know they've had brown rice, they'll be like, eh. And so to me that's such a win. They're getting tofu, they're getting broccoli, they're getting mango, they're getting edamame, we're going to do some sesame seeds on it and they'll eat that all up. Amazing. They're getting loads of fibre. They're getting loads of nutrients. I'm good without the brown rice. Whereas if I've had a really manic week, I don't have time to do anything and I'm doing tin of lentils jar of tomato sauce pasta. I will try and use whole wheat pasta at that point because I'm like, that's a good win. So in my mind, it's like I don't think it has to be all or nothing. Equally, go to a restaurant, enjoy a beautiful Italian. and pasta, don't stress that it's not whole wheat. I think it's just one of those things that when you can, swap it in. But also there are other whole grains, I feel like where you're not having to choose one

or the other, like if you're using quinoa or barley, I know recommended barley the other week as being a delicious grain, like you're getting the benefit of whole grains without people being like, oh, why have we changed it? Yeah, I completely agree about us, relationships with food, if they're babies or very young, get them used to taste profiles. And I think you can pick and choose then as your children. and grow up, like Ellis said, at different points. And then remember, if any of you have a poor tummy, white rice also has a really valuable

place for athletes as well. It's a fast-releasing source of energy. It's easier to absorb on the digestive system than the breaking down the amount of fibre in the brown rice version as well. Many of you may have heard of the brat diet, you know, the bananas, rice, apple sauce, toast, if you've got a poorly tummy. And that's purely because it's easier to break down. It gives you energy and fuel when you're feeling really poorly and run down.

so white rice has a place guys also we can't demonise any foods but getting used to whole grains I think is no bad thing at all I love that question also it just goes to show the nuance because if that was an Instagram post or a TikTok real you just couldn't get that in it would be one or the other pitted against each other I am so grateful that you guys are here and I'm so grateful that we have the wellness scoop because it's such a lovely way to share a passion that we both have and I feel all our listeners have and an interest in the world of health and nutrition that's really nuanced

and that's much more kind of long form and hopefully therefore more realistic and helpful and not the like here's three reasons why you'll die tomorrow because it's so reductive it's largely I find quite fear mongering and quite unhelpful and all the algorithms

are so odd these days anyway I'm just really famous I'm so grateful for this community so thank you all so much for being here Me too. Honestly, it really, really, really picks up our mood. And it is really important to remember that, you know, we have the chance to speak for an hour or so on this podcast and connect with you all, which is wonderful. And yeah, being online, if it's not making you happy guys, just come and listen to us every week. We're here. We're in the same boat. We're in it together. So on that note, we will be back on Monday with another episode discussing the headlines. We've already got some really juicy ones that we wanted to put in next week, haven't we? Yeah, next week's a really good one. So, guys, we will see you on Monday. Have a great day.

Thank you for listening. Thanks for tuning in all over the world.