October 14, 2025 • 31 mins
Are supermarket BBQ chickens a smart shortcut or something to avoid? Today, we separate facts from fear — plastic bags, heat lamps, skin vs breast, sodium, additives — and how to enjoy a “chook night” without the blow-outs.
We also rant (productively!) about convenient nutrition “rules”, seed-oil panic, and the “natural = healthy” trap. Plus, a Woolies pantry hack we genuinely rate: Lebanese-style grains with chickpeas that make a high-fibre lunch in minutes. We finish with your listener question: how to find whole-grain, protein-forward options on weekends when everything seems to be white bread.
In this episode
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BBQ chicken decoded: plastic packaging under heat, microplastics concerns, skin vs breast, sodium, stuffing, and MSG sensitivities — what actually matters for health and what doesn’t.
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Rant time (useful, we promise): convenient “rules” that only apply when it suits, seed-oil scaremongering, and why “natural” lollies with “fake fibre” aren’t a free pass.
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Product spotlight: Woolworths Lebanese-style grains & chickpeas — why the ingredient list stacks up, clever add-ins, and how to split the pouch into two balanced lunches.
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Listener Q: weekend grab-and-go wins when whole-grain options seem non-existent (Subway builds, Vietnamese rice-paper rolls, Mexican bowls, and pre-packing strategies that beat mindless snacking).
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
Are you a fan of a good old barbecue chicken
as a quick and easy dinner option or a convenient
grab and go for barbecues and picnics And the last
few weeks there's been a lot of debate online about
barbecue chooks and whether they're really a good option. So
in today's episode of The Nutrition Couch, we chat all
things barbecue chooks and whether we need to bin them
and the plastic that they come in. Hi, I'm Leanne
(00:27):
Ward and I'm Suzy Burrow, and together we bring you
The Nutrition Couch, the weekly podcast that keeps you up
to date with everything that you need to know in
the world of nutrition, as well as barbecue chickens.
Speaker 2 (00:39):
Susie and I thought it was.
Speaker 1 (00:40):
About time to have a little rant about all the
things in the nutrition world that drive us crazy. We
also have a convenient, whole grand option we think our
listeners will love, and our listener question is all about
quick meals that you can grab on the go.
Speaker 2 (00:55):
But to kick us up today, Susie, time for a ranch.
Speaker 1 (00:57):
Now, we don't say that very often, well, maybe we do.
We do rant a little bit about nutrition on the podcast,
but there are some things that drive us a little
crazy in the world of nutrition.
Speaker 2 (01:08):
Should I kick us off or should I let you
do the honors? Or I mean we could talk all day.
Speaker 3 (01:13):
I think that the truth of the matter is we
do rat but we usually rant before we get online,
so it's in the pre recording. But certainly when I
suggested to you that we had a round, you were
like yes. So I think it's a good way for
us to voice our frustration. So I know that you
are needing some outlet land, so I'm gonna let you
go first off, you go, it's just annoying you at
(01:33):
the moment.
Speaker 2 (01:34):
Yeah, And I think that, you.
Speaker 1 (01:35):
Know, dietitians are always seen as boring and safe, and
you know, like dietitians are you know.
Speaker 2 (01:40):
Funded by big Farmer and all of this thing.
Speaker 1 (01:43):
And it's hard to cut through the noise sometimes on
Instagram because we have to be professional. We have to
be science s based, we have to be you know,
we can't say these outlandish things that have no repercussions
for it, So it is difficult when there are people
saying all of these ridiculous things online. So we are
the very safe profession and that is why some people
love us. Some people don't, but there are some things
(02:04):
that are frustrating that we do see online. And I
think for me, one of the most frustrating things is
like convenient nutrition theories for you.
Speaker 2 (02:14):
And I'll give you the perfect example of this.
Speaker 1 (02:15):
And when I was thinking about the things that frustrate
me the most, I was like, that has to be
the number one. And I'm sure you're the same, Susie,
where people think they're doing a Mediterranean diet, but you know,
they're eating the dark chocolate, they're drinking the red wine,
but they're not really doing anything else. They're not eating
legumes and not eating five to ten serves of veggies
a day. You know, they think they're doing the right thing,
but it's convenient for them. And I'll give you the
(02:36):
perfect example of a good friend of mine who she
won't mind me saying this, but it just drives me
crazy because she was like, I'm gonna go vegan. This
is years ago, like years ago in my early twenties.
Speaker 2 (02:45):
Back in my drinking days.
Speaker 1 (02:47):
We used to go out most weekends have some drinks
on the town and she's like, I'm going vegan and
we were all like, oh okay, like no problem, and
so if we had dinners, if we went out to dinner,
we would go out of our way to find, you know,
vegan restaurants and make sure we can for her, you know,
make sure things were always dairy free, vegan so she
could eat. And then we were out in the town
one day she's like, oh, I'm really hungry. This must
(03:08):
have been like one two am in the morning, right,
And she's like, let's go past Macas on the way home.
And we were all like wash, Like, we just want
to go to bed, and so we're like, what are
you gonna get Macas?
Speaker 2 (03:16):
Like hot chips?
Speaker 1 (03:17):
Well, okay, okay, we'll go past Macas. We get there,
right through the drive through and she orders not six
SUSSI twelve chicken nuts. And I was like, aren't you
fig it. She's like, oh no, no, no, not when I drink.
Speaker 2 (03:30):
And I was like, hold up, it's not when it's
convenient for you. I was like, you're veganly you're not.
There's nowhere in between here.
Speaker 1 (03:37):
So it's chicken nuggets when she drinks, but other times
it's vegan, and so I just it's a funny example,
but it kind of is like that convenient nutrition for
you it's like, this is why dietitians are all about balance. Like,
if you want to be big and be vegan, great,
we have nothing against that. I think it's a wonderful lifestyle,
but it's not for everybody, right, But when we put
these hard limits on ourselves, like I don't eat sugar,
(03:57):
but you know, every time the cake comes near us,
we have a large slice cake, or we're gluten free
unless there's a beautiful past edition, and then of course
we've got to eat gluten. So it can't just be convenient.
It has to be all of the time. And that's
I think why dietitians we promote balance. We don't want
to exclude things unless, of course there's a medical reason
for that. If you have Celiac disease, unfortunately you are
(04:18):
you are gluten free for life, like we understand that,
but unless there isn't a clear medical reason.
Speaker 2 (04:23):
This is why dietitians promote balance.
Speaker 1 (04:25):
But I think so many people want that black or
white approach that you know, you have to cut this out.
Speaker 2 (04:31):
This is bad for you. You have to go sugar free.
Speaker 1 (04:32):
You can't eat gluten, you can't eat dairy, you can't
eat this, you can't eat that unless you're drunk, unless
you know it's a special occasion, or unless you just
really feel like it on a Saturday night.
Speaker 2 (04:42):
So that's my rance, Tousie. I don't know what you've
got for.
Speaker 1 (04:45):
Us, but that's probably my biggest hang up when it
comes to nutrition, is convenient nutrition theories for people.
Speaker 3 (04:51):
I've done, got myself a coffee and seid on it
in because I feel like you need a whole episode
to yourself. You've settled right and now. Even when you
were giving that example, there was so many person and
all examples I could have added to that, but I
feel like I'll have no friends or family left if
I report back on some of the case studies I
could give you with convenient nutrition theories for you. I
certainly have a close person in my life who talks
(05:13):
a lot about how many how much vegetarian food they eat,
except when perhaps we are having a beautiful roast slam,
then things go out the window. But I can't sway
too personal, but I think a few gripes that come
up all the time. Particularly I'll be around somewhere with
other mums or kids sport, and someone will come in
(05:36):
and talk about their whole new diet that they're doing.
So I fast until twelve, and I'll be sitting there
watching and I see them drink a coffee that's made
with milk and clearly not fasting except today. Of course,
I'm just not doing it today, and then proceeds to
give their perspective on why this is the best diet
for them all of the benefits that come with it,
(05:56):
to which all the people standing around are listening, and
I'm just standing there thinking, I am in hell, get
me out of here, because everybody has a theory about
which diet is best and why, and no one's qualified
really to be talking about it. So that just drives
me insane. Like it's like, you know, if you choose
to eat gluten free and you don't have cilli at disease,
or if you choose to be a vegan, or if
(06:17):
you choose to facets, up to you, but no one
else needs to hear about it, just like keep it
to yourself. So that's the one that really drives me crazy,
and I just have to like almost walk away. The
other one that drives me crazy, which is going to
be a little bit sexist, But when the men go
on these fitness fads and regimes, and so they're following
someone online who's got a great rig and they're like
(06:37):
in their forties and fifties, and they've suddenly decided that
they're going to do seventy five hard or they're going
to do no carb diet, And so they're telling all
their mates, who, you know, if they already look good,
the mates all think that that's the great thing to do,
and all the dads are talking about the latest program
that they're doing. But the irony is that I've seen
all of these people on massive venders. So they go
(06:58):
from having no carbohydrates, literally starving themselves in the gym
twice a day, you know, taking photos of their body
every day, talking about how that they're not drinking for
two months, and then they go on these vendors for
like weeks at a time and then gain five kilos
and cycle, and I just think, what is wrong with
you people? Don't you see that the damage that you
do most of the time if you were just consistent.
(07:19):
So I see that all the time, and it drives
me absolutely insane. Again, I have to walk away because
I also know that metabolically, anything fad like that that
completely restricts carbohydrates and then they start to preach to
all their mates about why it's good with no again,
no scientific qualification whatsoever. So that is another one that
drives me absolutely crazy. I think. The other one that
came up on our Instagram feed, which is worth a
(07:41):
discussion we're going to follow through with in next episode,
is when people will make comments about single ingredients on
a label. And I see this all the time on
my social media. So if I'm doing a trolley Thursday,
which is my biggest interest posts, and it might be
a trolley on salads or a trolley on snacks or whatever,
the theme is inevitably, particularly on Facebook, where I get
you get the most trolling. Instagram's better, you don't tend
(08:04):
to get as much trolling. You have a nice community there,
like our nutrition Couch community. But on Facebook you do
tend to get a lot of trolls. And if I've
forgotten to turn the comments off, so say I've put
up I don't know, quick meals like frozen meals or
something quick and easy as a trolley, and then I'll
have all these people right, oh, contain seed oils or
ultra processed, and they'll have all these comments about the
(08:25):
products without understanding that it's not in signal ingredients that
cause drama. You know, in some food products there might
be a smidge of sugar or a smidge of oil
used to blend it, and it's a lot more complicated
than that. You know, if you really don't want to
eat packaged food, well, don't go to the supermarket. You know,
like cook your fish, do a fish, catch your fish,
grow your veggies, and pipe down. But for most of us,
(08:47):
we're not that privileged to be able to source our
food from the source. We have to shop and there's
nothing wrong or you shouldn't be feeling guilty because a
food product you've got might have a little bit of
seed oil in it. That seed oil is not the
cause of our nutrition problem. It's gross over eating and
gross inactivity for most people and the vendors on the weekend,
it's not the frozen meal that's got a little bit
of vegetable oil in it. So I think that's one
(09:08):
that any dietician finds challenging because people are taking a
tiny bit of information and extrapolating it to have massive consequences,
which is just not how nutrition works.
Speaker 2 (09:18):
Yeah, one hundred percent.
Speaker 1 (09:19):
And when you were thinking that, I thought of another one,
and this one saying this one's.
Speaker 2 (09:22):
Harsh, this is harsh, and it's not. It's not aimed
at any particular person.
Speaker 1 (09:27):
But there is a very obviously type on Instagram at
the moment. Now there's a certain culture on Instagram at
the moment that is like, I'm so clean. I don't
need ultra processed foods. I don't drink alcohol, I don't
eat glinten, I don't eat sugar, I don't eat seed oils.
Speaker 2 (09:43):
But I'll happily get my boobs done. I'll put all
this bothos in my face. I'll get feeling on my lips.
Speaker 1 (09:47):
But heaven forbid you eat a whole grain wrap with
a little bit of seed oil in it, but you
don't get it both ways. You can't be holier than
now with what you put in your body, but forget
about what you inject into your body.
Speaker 2 (09:58):
And so we think that that's big one I'm seeing.
Speaker 1 (10:01):
Lately, and I just think again, it comes back to balance,
like if you love botox, you go, girl, I'm all
here for it. You do you right, But it's like
you don't get it both ways. You can't be like, oh,
I don't touch a seed oil. I only homegrow my
organic vegetables, and then you know, do all this other stuff.
So yeah, it's just again it's that balance. You don't
get it both ways. It kind of falls into the
first one, those convenient nutrition theories for you know, for
(10:24):
you when it works for you. And probably my last
one is the just the natural everything, like natural equals healthy.
And we've had so many clients lately, you and I
both that eating this particular brand of lollies that is
just like everyone's like, oh, they're so natural, they're sugar
free or whatever, but they're just jackfull of this like
fake fiber. And it's like, just because it looks natural,
it doesn't mean chemicals in it doesn't mean it is natural.
(10:45):
Like if you can't grow that in the ground, it's
actually probably not natural. So natural doesn't equal healthy or
healthy doesn't equal natural. And I think that's a big
one where we're living in a world where there is
still a whole lot of ultra processed foods masquerading as
healthier alternatives, but in the end of the day, it
is still an ultra processed food. So if you want
to eat all eat a lolly. I don't care if
(11:06):
it's got sugar in it or not. At the end
of the day, it's probably still a treat, and we'll
just have to call it what it is. If you
want to make it yourself from home, do that. But
if you want to have a treat, just have a
treat and move on with it. There's not you know,
you can't be downing packets and packets of these things,
because even this brand that I'm talking about still has
like one hundred calories or something per packet, and people
are downing packets of them thinking that they're such a
(11:27):
better alternative because they're marketed so healthily and so natural
at people. So I just think sometimes the marketing gets
a little bit, you know, screwing up a little bit,
and people kind of forget that if it's in a packet,
it probably has some level of processing to it.
Speaker 3 (11:43):
True, and they're expensive as well. I then these. We
were on a car trip with the boys, and I thought, oh,
maybe I'll get some of the lowest sugar lollies, but
I was too tired to pay for them. I was like,
I'm not paying that for you know, very few calories.
If I'm going to use the money. I'll use it
on something that gives me some decent calories and quality.
We'll not quality, but you know what I mean. I'm
not paying for air five bucks or whatever much it was. Okay,
I've got one last one that really annoys me. This
(12:05):
goes to my core. I cannot stand it when people
who are not qualified, appropriately qualified, are giving prescriptive diet
information or selling supplements. So recently i've seen people, and
let's keep in mind, there's a big difference in nutrition
qualifications if you don't have a science degree. Because I'll
(12:26):
preface that by saying there are a whole group of
nutritionists who have science degrees. That's not who I'm talking about.
I'm talking about the certificates of nutrition, the health coaches
who do not have a science degree giving prescriptive dietary
advice like for liver damage or eat this for your
liver cleansing. That is complete bs. You should not be
allowed to say that. And people selling supplements. You know,
(12:46):
there's a lot of celebrities, a lot of influencers who
have not a scrap of scientific qualification telling people to
drink this for healthy hair, or to have this for
glowing skin. You should be not allowed to say any
of that. That drives me absolutely crazy. So for anyone listening,
please buy supplements from someone qualified to be formulating them,
particularly when they're very expensive. So that's I think enough
(13:08):
of a runt. But yes, certainly there's several things that
drive us crazy. You can see we're a bit heightened.
Young children, school holidays, and you should be in a
good movie because Brisbane have just won the Grand Final.
Speaker 2 (13:19):
Great mood, yeah, yeah, I love imagine if.
Speaker 3 (13:21):
They didn't win, she would not be in a good mood.
Congratulations to the Brisbane Broncos. That was an outstanding performance.
Speaker 2 (13:26):
And the AFL I'd start forget.
Speaker 3 (13:28):
That AFL Rugby League all the way.
Speaker 2 (13:31):
It was a great fortnight.
Speaker 3 (13:33):
Let's just say that Banharnt just well done, voice, well done,
all right, on from one rant to the other. I
was just perusing my Instagram feed and I saw a
doctor with some rather strong opinions on barbecue chicken pop.
Speaker 2 (13:46):
That's the first that's the first issue. Right. He was
a chiropractor. That's not a medical doctor. That's true.
Speaker 3 (13:51):
That's even okay, we can't even go there. We'll get sued, yes, okay,
that's another ut.
Speaker 2 (13:56):
Come back to the barbecue chickens.
Speaker 3 (13:57):
It didn't surprise me that it got a lot of
in because a barbecue chicken is one of those foods
that we often I buy them often, you know, And
I was saying to you that you need a Costco
membership because I think at Costco they're only six or
seven dollars for a chicken, which is so cheap because
I often feed Taco, my estrange shepherd dog. He loves chicken,
(14:18):
so to feed him a barbecue chicken at six or
seven bucks is actually quite cost effective. And I do
buy them for the kids, but they're not cheap are
they Like they used to be like eight ten dollars
Now they're like thirteen dollars in coles Oft Walise, I
think for a barbecue chicken. And I did think that
some valid points were made, and I think that our
listeners will find this quite helpful, because if I'm honest
(14:39):
with you, Leanne, if I buy a barbecue chicken as
a quick and easy dinner, I don't really eat it.
I take the very the breast, the white meat, skin off,
the white meat out, and I might add it to
vegetables and eat that separately, whereas the rest of the family,
including taco, will eat the wings and the drum sticks
and the brown meat. Because if we're honest, it's not
(15:00):
overly healthy. It's pretty high in calories and fat. And
there is a lot of additives to barbecue chicken to
get that amazing flavor. You know, there are salts added.
So I think that when my clients will describe eating chicken,
it's often not chicken breast, which is what I want
it to be, because that's the lean meat. It's often
thigh wing, and you know that is twenty even thirty
(15:21):
percent fat. Like, think about where we hold our fat.
It's on our thighs, you know, So whilst it's delicious,
let's not kid ourselves to think it's lean protein. It's not. Now,
the other issue that was raised by this how do
we describe him chiropractor was the plastic and I thought
he actually made a valid point because one of the
(15:42):
topics of nutrition interest is our intake of microplastics and
additives that come through, particularly warm plastic. You know, we've
spoken about it in terms of the microwave rice. Now,
rice itself is reasonably high in microplastics because of the white
it's grown, and then if you then zap it in
the plastic pouch. We know that's a significant source of microplastics,
and we've discussed, i think on our very first podcast
(16:04):
three years ago, the importance if you can of taking
it out and putting it in the glass containers. Landa
and I've spoken about this before. There's a lot of
ways you can naturally reduce your microplastics intake, not drinking
plastic water bottles and particularly not letting them heat up
in the car. So if you think about the chicken,
it is a problem because the chickens sit in those
plastic bags for several hours and sometimes I wouldn't suspect
(16:27):
people reheat in the plastic bag, but they certainly have
been in there. So I thought it was actually just
a really interesting discussion. Does it mean that I won't
buy barbecue chicken. No, I probably buy a barbecue chicken
once a fortnight. But I think, yeah, it is some
factors to consider. And if you have capacity to buy
the actual chok that might retail for eight or ten
dollars and stick it in the oven with some ourfoil
(16:49):
on it, you are going to reduce your exposure to microplastics,
you're going to get a lot less salt and additives
that you do find in the stuffing and the skin
to make it so crispy. And if you're being really
sort of wanting to lean up and keep your saturated
fat lower, you really do need to stick to the
white meat if you can.
Speaker 1 (17:06):
Yeah, it's a fair point because not only is it
in the plastic bag and it's warm, it's under the
heat lamps as well, right, so you're getting the direct
heat on the plastic, and we know when plastic heats up,
it's not great for us ideally, So I would say
a few things, like you, I buy them, but again
not regularly. We probably in my family might have one
a month with something you know, quick and easy. You know,
we might do some chicken salad rolls on the weekend,
(17:27):
some chicken salad baps.
Speaker 2 (17:28):
It's just an easy option.
Speaker 1 (17:29):
If we've got friends stopping over, I just you know,
it's around that lunchtime.
Speaker 2 (17:33):
I might just go grab one just in case.
Speaker 1 (17:35):
But one of you know, what you can think about
is actually buying it early in the day, like if
you're going to use it, use it as a lunch
option on the weekend, not a dinner option, because you're
going to reduce the time that that chicken sits in
the plastic bag and sits under those warming lamps.
Speaker 2 (17:47):
So if you can grab it at you know, ten.
Speaker 1 (17:48):
O'clock, go home, you know, just kind of take it
out of the plastic and get it out of the lamp,
you can eat it for an early lunch versus if
you're eating it at seven pm for dinner time. It's
sat under those lamps the entire day. And then reuse
those chickens like they make them fresh every single day.
So if you can go in and grab them, you know,
mid morning, you're probably reducing the amount of time it
sits in the plastic. So that's one thing we don't
(18:08):
have research to support that, but in my head that
makes sense.
Speaker 2 (18:12):
Right.
Speaker 1 (18:12):
And then as well, there is a lot of as
you said, some additives and some preservatives. Are they quote
unquote bad, No, But again it's relative how often are
you having it. Do you have any sort of conditions
where you would want to look at the overall salt intake,
perhaps blood pressure issues, kidney based issues, because they do
it contains a whole lack of salt. If you would
eat a lot of it. They also generally will add
(18:34):
MSG to it as well. Some people are very sensitive
to MSG. I, for one, if I eat too much MSDY,
I get mouth ulcers. I know, I'm actually quite sensitive
to MSG. Then I know a lot of my clients
will have other issues. They'll get some skin rashes, they'll
get you know, redness in their face. They'll have just
some reactions to too much MSG as well. And then
the other thing is the stuffing. I think people are
either you love it or you hate it. I don't
(18:55):
touch it. It's just it's it is very processed. I
don't really even know what goes in that kind of like,
I don't even know what that is. I'm not going
to eat it. And I'm like you, I tend to
stick to just the white meat. And just because my
kids are really little, I kind of just been the
rest of it. I don't have a dog. I don't
really want to give the bones to my kids, like
the wings and stuff. A bit worried about, you know,
the little bones, and so we tend to just eat
the white meat. David might have a drumstick and that's
(19:17):
about it. So I actually waste a fair bit of it,
which isn't great, which is probably why I don't buy
it a lot. But it is a really easy, convenient option.
But the stuffing, I'm not a huge fan of the
amount of salt and the MSG not a massive fan
of so again, on occasion it's fine. But I think,
you know, you've seen so many things. It's particularly in
the US, there's been a lot about they call it
rotisserie chicken over there. How that you know they rub
(19:39):
vegetable oil into the skin to make it crispy, and
again the vegetable oil fear. It's not a huge deer
al so if you want to eat it, eat it.
It's an option. But I think if you can take
away the stuffing and pull up the skin and just
stick to the meat of the chicken, that's probably you
probably into a good thing and minimize the amount of
time it sits under those warming lamps in that plastic
bag is probably going to be a better option.
Speaker 2 (20:00):
Overall. That's probably only my hints, but well, I.
Speaker 3 (20:03):
Think they will. The skin is crispy, so they probably
rub it. In fact here too, I would say, yeah,
so power else would you get it crispy? So yeah,
so it's not lean, it's certainly not lean.
Speaker 2 (20:13):
And people say I.
Speaker 3 (20:14):
Don't need the skin, but I think people everyone eats
a bit of the skin, don't they at sometimes so
much to be honest, all.
Speaker 2 (20:19):
Right, well, from time to time a little bit.
Speaker 3 (20:22):
Yeah, so maybe just set me to think about and
I'm with you. It was just some an angle of
a sort of nutrition I hadn't really thought of or
heard before, so I thought it was worth a potty chat.
All right, Lean, Now you found some new grains for assimiles.
Now I've been on down to Allize this morning to
present it to our new video viewers on YouTube, and
guess what, can't find it. So you're gonna have to
tell us all about these new Lebanese grains that you're
(20:43):
quickly googling because you're not prepared for our podcast.
Speaker 2 (20:45):
Literally quickly googling because the link you put didn't well worth.
I found them.
Speaker 1 (20:53):
So they're in the microwave rice plastic patches, which we
don't love, but here we are. They're a convenient option, right,
They're not something that we would write into meal plans
every day, but they're a convenient option.
Speaker 2 (21:04):
I think they're new. There was a range of them.
Speaker 1 (21:06):
I really like this one it was the Lebanese style
grains and chickpeas with lemon, parsley and mint.
Speaker 2 (21:11):
It's a wool West branded one.
Speaker 1 (21:13):
It's in like a light beige kind of pouch with
green writing on it, and they retail two fifty grams
for three dollars fifty so, you know, very affordable because
you're getting more than one serve out of that. Got
a four and a half star house rating on the
front of back, and just making note that it is
made in Thailand, but very good nutritional sushi, very good.
So that's the rest of the rains. So there's a
(21:34):
mixed beans and grain one with olives and olive oil.
There's a smoky bean one with tomato and capsicum, and
a creamy dull one with coconut and spices. So just
a really nice kind of flavor addition as a bit
of a whole grain based to meals because we know
that Astraine, we all have a bit of a carb
fear at the moment, but we know that people are
not eating anywhere near enough fiber. So if we can
(21:54):
get a little bit more natural whole grains in not
the fake fiber that we're seeing in all of these
old traprocessed foods. We want the natural, whole grain source
of fiber. We know hands DOWND that is one of
the best things we can do for our gut heals
and one of the best things we can do to
prevent certain types of diseases.
Speaker 2 (22:09):
So when we look at.
Speaker 1 (22:10):
The ingredients on these, the first ingredient is wheat at
thirty seven percent, followed by chickpeas at twenty three percent.
Then we've got capsicum, chalots, water, lemon juice, extra version
olive oil, parsley, mint, salt, spices.
Speaker 2 (22:24):
And paprika. That's it.
Speaker 1 (22:26):
You literally could not make that better at home yourself.
So I think that when I saw that ingredient list,
I was like, that's amazing. There's no additives, there's no emulsifies.
It's extra virgin olive oil, not vegetable oil, not just
olive oil, extraversion olive oil, and some fresh herbs in
there as well. So I think that it's just a
really really strong product. Susy, it's got eleven grams of protein,
So nutrition wise, they're saying a serve is one serving
(22:49):
it out of the two fifty grand pouch. I would
probably say it's two because eleven grams of protein.
Speaker 2 (22:54):
That's not enough.
Speaker 1 (22:55):
You need to add something to it. So it's split it,
bulk it up with some extra veggies and of course
out of server lean protein, so per serving what they
consider a serving. So the whole packet, it's thirteen hundred
kilo jewels with eleven and a half grams of protein,
eight point eight grams of fat with one point two
of that being saturated, forty grams of carbs, three grams
of natural sugar, twelve point eight grams of dietary fiber, whopping,
(23:17):
and that's all from whole grain sauces, which we love,
and a fewer vegetables, and seven hundred milligrams of sodium.
Not insignificant, So I think halving that portion would be excellent.
And then you know, whacking in a bit of tuna,
you know, tina tuna, a bit of feta, and some
extra fresh herbs, you know, a bit of kale or
spinach to mixed threw some red capsicum, tomatoes, anything that's
in season. Some cucumber would be an amazing way to
(23:40):
make that a beautiful fresh spring salad basically, and two
servings out of that for three dollars fifty that's great
from a budgeting perspective.
Speaker 3 (23:47):
In my opinion, yeah, I think they look really good
to I was disappointed I couldn't find them, but even
the Willis man who was doing the shopping orders helped
me look for them. He was quite intrigued at this
new range, and I've just had a look. There's a
smoky beans and a dial. So that's great to try
and increase people's intake of legumes. I would be like you,
I would har it and add tuna or salmon to
it as part of a lunch salad, particularly for busy
(24:08):
people in officers who just want to throw their lunch
together quickly, or they might have some leftover chicken and
then some salad leaves. I thought it was really convenient product,
and I think that sometimes the pouches are a little
bit more user friendly than cans of stuff. You know,
cans are hard to sort of carry around and a
bit clunky, whereas a pouch fits really easily. For people
who travel a lot for work, they can be really
(24:29):
convenient foods on the run if you know, at airports
and need something easy with some decent nutrition in it.
So yeah, I thought it was a really good option
and must be fairly new, but hopefully they're rolling it
out so good finely and we like it more popularttle
foto up on our Insta because we couldn't get it
in where I'm recording here in Sydney. But that leads
us to our final segment of the day, and this
(24:49):
is direct from our Nutrition Couch Instagram followers, who are
great with their questions. Every time I log on, there's
a whole lot of good ones, and this one was
relevant to something I see with all my client all
the time is they're eating really well in the week
and as soon as the weekend hits and they're around
with kids, inevitably there's the budding sausage sizzle and someone's
party and Nibbley's and it's just everything goes completely off track.
(25:11):
And the listener question was what do I do on
the weekends when all the carbohydrates around me are wish?
And that is so true, isn't it? Because you go
to the food court and it's all white bread and
white wraps, or the sausage sizzles are all white bread. Again,
you have to be really focused to get you know,
even just say you're going to Macas on a road
trip and you get the snack wrap. It's all white wraps,
(25:32):
isn't it. I think the only option really that offers
even whole grain is subway. So the question was how
do I get stuff that's decent? So I think when
it's sandwiches, I would suggest subway is one of the
most convenient places you and I are partial to a subway,
but it is one of the only places now you
can get fresh salad ingredients. Like if you are at
a suburban shop or sandwich shop, you can often get
(25:54):
a sandwich made, but on the weekends they're often not open.
So subway for that reason, is a really good choice
because you can get salad, you can get whole meal bread,
you can get leaner proteins and others. So I think
that that's a really great option. Then there's a lot
of them around. The other one I quite like is
the rice paper rolls. You know, if you can get
the ones without the noodles, they're lowering carbon lighter. But
(26:16):
even with the noodles, there's still a pretty good choice.
You can get some lean chicken and salad in there.
So I think that the Vietnamese places can be fantastic.
I'm less of a fan of sushi because it's just
to me a lot of white rice and to pay
for sashimi, it's quite expensive. But I actually like the
Mexican places because I think you can get a Mexican
bowl and if you do say no rice and get
(26:36):
the bowls that have got a lot more of the
beans in them, the veggies, it can actually be a
really veggie rich meal. And if you're going to be
buying something and pay twenty bucks, it's probably one of
the better options out there. So they're my top three
of what to pick up. I think the other thing
is if you are routinely out and about, don't underestimate
the power of packing a couple of things. So packing
a whole grain wrap the night before with some lean turkey,
(26:58):
some cheese, some leaves, it keeps really well and can
go with a fantastic coffee for a quick breakfast, or
you know, the cheese and cracker snack packs, the little
legume snacks. Just having a few of those in your bag,
or ducking into Woolies and coals where you can get
a salad bowl, you know, and then you know, it
can be a really smart way to load up. And
I always encourage my clients who are traveling for work
(27:19):
to do that. You know, as soon as you get
to a place, if you're going to be staying in
a hotel or service department, get down to the coals
or woolies metro and just grab a couple of those
fresh food options, because then you've got you know, you
can take a salad bowl with you, and then when
they serve heaps of wraps and things at your catered events,
you've got something to bulk it up with, so it'd
be shy. I think that is something that as dieticians
(27:39):
we always do. We sort of plan our food and
make sure we have fresh stuff, and I find that's
a skill that is often helpful to teach clients to
actually proactively add things in rather than being, as we've discussed,
a victim to the food environment, which is very rarely
what we need it to be to keep our nutrition
on track.
Speaker 1 (27:56):
Yeah. Absolutely, Mexican's a great option because the bean and
the corn, and you know, you can add a bit
of extra protein in their chicken, beef, whatnot, sometimes even
prawn if you got to like a boozie mexicing in
place as well. Maybe some shrimples and prawns, any sort
of salad bar like poke place that's always going to
give you a good Often you can get a base
of whole grain brown rice or quinoir or something, or
just get a lettuce cabbage base if you want. Now
(28:16):
I've got I've probably only got one extra suggestion on
top of your susie.
Speaker 2 (28:20):
And it's a goodie.
Speaker 1 (28:21):
Because I went with my mom the other day and
I was like, where are we going for lunch? And
she's like, she's so excited, you know, so she's so
healthy and she's like and we got there and I
was like, what the Leaks Club?
Speaker 2 (28:31):
Do you guys have like like Leaks Club down there
at the Leaks Club?
Speaker 3 (28:34):
Yeah, we are human down here in New Southwest.
Speaker 2 (28:36):
We have clubs. Okay, I don't know what that called. Yeah, yeah,
exactly r X clubs. Yeah. So and then she's like,
we're gonna have the lunch of the rest of the day.
Speaker 1 (28:46):
I was like, huh, Like remember and for like a pensioner,
I think you're like fourteen fifteen dollars and if you remember,
Mom's like, you got to join Mom, I'm not going
to join the Leagus Club.
Speaker 2 (28:55):
What have I ever got to got.
Speaker 1 (28:57):
To join, It's like two three dollars to join. I
got two three dollars off my meal. It was like
seventeen dollars. The roast of the day, like beautiful roast pool.
I could choose as many veggies as I want. Plus
my mine is gravy. You better believe I had a
bit of crackling and then you can choose. I was
like one potato, all of these veggies, A couple of
pieces of its beautiful, like seventeen dollars.
Speaker 2 (29:16):
I was like, maybe I will come back.
Speaker 3 (29:18):
I am sexy. That's at the RSL club.
Speaker 2 (29:20):
How good is that? There was no one there?
Speaker 1 (29:22):
It was.
Speaker 3 (29:24):
By forty years.
Speaker 1 (29:25):
Yeah, apparently was going off the other night for the
Broncos game. My dad told me they went down for
theron the other day. But don't underestimate the power of
an RSL club on the weekend for a nice roast.
If you want a bit of protein and a bit
of veggie, there you go.
Speaker 3 (29:37):
Well, this way, you listen to the nutrition couch because
you've got all the ideas. Never in a million years
what I've thought of suggesting that. But good on, I
told you, maybe, yeah, maybe I'll consider that in my
local areas from now on. Okay, there you go.
Speaker 2 (29:49):
You please me quiet, it's air conned, it's cooked for you.
Speaker 1 (29:53):
Am I selling you? The membership's like two three dollars.
You do need your license, You got to show your license. Yeah, yeah, no,
it's for you.
Speaker 3 (29:59):
People are better to have a meal than snacks.
Speaker 2 (30:02):
It was fun, I was good to dinner. It was
so filling.
Speaker 3 (30:05):
Yeah, You're much better to go and have a proper
meal because there's something psychologically when you sit down and
have something that's hot and cooked as a meal compared
to snacks. So you can eat six different snacks, you know,
a packet of roasted broad beans or cheese and crackers
a bar and basically have six eight hundred calories and
not even realize you've eaten, versus sitting down and having
something like that which might be similar number of calories,
(30:26):
but you're actually full. So yeah, that's what I always
say to my clients. You want to have a meal
that registers as a meal, which is why I would
prefer a schnitzel and vegetables than multiple snack foods or
you know, things that are perceived as being healthy, like sushi,
which actually don't give you the protein that you need.
So yeah, good, good, fine, len I like it. Well done,
Sophie again, Thank.
Speaker 2 (30:46):
You, Sophia, feeling great? What are we doing here? All right?
Speaker 1 (30:51):
Well, that brings us to the end of the Nutrition Couch.
Perhaps we've started a chain reaction of people signing up
to their local RSL clubs. Perhaps not you right in,
let us know, write and let us know.
Speaker 2 (31:00):
That's very old school. Log in to Instagram, let us know.
Speaker 1 (31:04):
But that does bring us to the end of another
episode of the Nutrition catch for another week.
Speaker 2 (31:07):
So if you know your diet.
Speaker 1 (31:09):
Needs a little bit more protein, check out our dietitian
designed scientifically formulated range of supplements at design badietitians dot com.
Thank you for listening, and we will catch you in
next week's episode.
Speaker 3 (31:20):
Have a great week.
Are you a fan of a good old barbecue chicken
as a quick and easy dinner option or a convenient
grab and go for barbecues and picnics And the last
few weeks there's been a lot of debate online about
barbecue chooks and whether they're really a good option. So
in today's episode of The Nutrition Couch, we chat all
things barbecue chooks and whether we need to bin them
and the plastic that they come in. Hi, I'm Leanne
(00:27):
Ward and I'm Suzy Burrow, and together we bring you
The Nutrition Couch, the weekly podcast that keeps you up
to date with everything that you need to know in
the world of nutrition, as well as barbecue chickens.
Speaker 2 (00:39):
Susie and I thought it was.
Speaker 1 (00:40):
About time to have a little rant about all the
things in the nutrition world that drive us crazy. We
also have a convenient, whole grand option we think our
listeners will love, and our listener question is all about
quick meals that you can grab on the go.
Speaker 2 (00:55):
But to kick us up today, Susie, time for a ranch.
Speaker 1 (00:57):
Now, we don't say that very often, well, maybe we do.
We do rant a little bit about nutrition on the podcast,
but there are some things that drive us a little
crazy in the world of nutrition.
Speaker 2 (01:08):
Should I kick us off or should I let you
do the honors? Or I mean we could talk all day.
Speaker 3 (01:13):
I think that the truth of the matter is we
do rat but we usually rant before we get online,
so it's in the pre recording. But certainly when I
suggested to you that we had a round, you were
like yes. So I think it's a good way for
us to voice our frustration. So I know that you
are needing some outlet land, so I'm gonna let you
go first off, you go, it's just annoying you at
(01:33):
the moment.
Speaker 2 (01:34):
Yeah, And I think that, you.
Speaker 1 (01:35):
Know, dietitians are always seen as boring and safe, and
you know, like dietitians are you know.
Speaker 2 (01:40):
Funded by big Farmer and all of this thing.
Speaker 1 (01:43):
And it's hard to cut through the noise sometimes on
Instagram because we have to be professional. We have to
be science s based, we have to be you know,
we can't say these outlandish things that have no repercussions
for it, So it is difficult when there are people
saying all of these ridiculous things online. So we are
the very safe profession and that is why some people
love us. Some people don't, but there are some things
(02:04):
that are frustrating that we do see online. And I
think for me, one of the most frustrating things is
like convenient nutrition theories for you.
Speaker 2 (02:14):
And I'll give you the perfect example of this.
Speaker 1 (02:15):
And when I was thinking about the things that frustrate
me the most, I was like, that has to be
the number one. And I'm sure you're the same, Susie,
where people think they're doing a Mediterranean diet, but you know,
they're eating the dark chocolate, they're drinking the red wine,
but they're not really doing anything else. They're not eating
legumes and not eating five to ten serves of veggies
a day. You know, they think they're doing the right thing,
but it's convenient for them. And I'll give you the
(02:36):
perfect example of a good friend of mine who she
won't mind me saying this, but it just drives me
crazy because she was like, I'm gonna go vegan. This
is years ago, like years ago in my early twenties.
Speaker 2 (02:45):
Back in my drinking days.
Speaker 1 (02:47):
We used to go out most weekends have some drinks
on the town and she's like, I'm going vegan and
we were all like, oh okay, like no problem, and
so if we had dinners, if we went out to dinner,
we would go out of our way to find, you know,
vegan restaurants and make sure we can for her, you know,
make sure things were always dairy free, vegan so she
could eat. And then we were out in the town
one day she's like, oh, I'm really hungry. This must
(03:08):
have been like one two am in the morning, right,
And she's like, let's go past Macas on the way home.
And we were all like wash, Like, we just want
to go to bed, and so we're like, what are
you gonna get Macas?
Speaker 2 (03:16):
Like hot chips?
Speaker 1 (03:17):
Well, okay, okay, we'll go past Macas. We get there,
right through the drive through and she orders not six
SUSSI twelve chicken nuts. And I was like, aren't you
fig it. She's like, oh no, no, no, not when I drink.
Speaker 2 (03:30):
And I was like, hold up, it's not when it's
convenient for you. I was like, you're veganly you're not.
There's nowhere in between here.
Speaker 1 (03:37):
So it's chicken nuggets when she drinks, but other times
it's vegan, and so I just it's a funny example,
but it kind of is like that convenient nutrition for
you it's like, this is why dietitians are all about balance. Like,
if you want to be big and be vegan, great,
we have nothing against that. I think it's a wonderful lifestyle,
but it's not for everybody, right, But when we put
these hard limits on ourselves, like I don't eat sugar,
(03:57):
but you know, every time the cake comes near us,
we have a large slice cake, or we're gluten free
unless there's a beautiful past edition, and then of course
we've got to eat gluten. So it can't just be convenient.
It has to be all of the time. And that's
I think why dietitians we promote balance. We don't want
to exclude things unless, of course there's a medical reason
for that. If you have Celiac disease, unfortunately you are
(04:18):
you are gluten free for life, like we understand that,
but unless there isn't a clear medical reason.
Speaker 2 (04:23):
This is why dietitians promote balance.
Speaker 1 (04:25):
But I think so many people want that black or
white approach that you know, you have to cut this out.
Speaker 2 (04:31):
This is bad for you. You have to go sugar free.
Speaker 1 (04:32):
You can't eat gluten, you can't eat dairy, you can't
eat this, you can't eat that unless you're drunk, unless
you know it's a special occasion, or unless you just
really feel like it on a Saturday night.
Speaker 2 (04:42):
So that's my rance, Tousie. I don't know what you've
got for.
Speaker 1 (04:45):
Us, but that's probably my biggest hang up when it
comes to nutrition, is convenient nutrition theories for people.
Speaker 3 (04:51):
I've done, got myself a coffee and seid on it
in because I feel like you need a whole episode
to yourself. You've settled right and now. Even when you
were giving that example, there was so many person and
all examples I could have added to that, but I
feel like I'll have no friends or family left if
I report back on some of the case studies I
could give you with convenient nutrition theories for you. I
certainly have a close person in my life who talks
(05:13):
a lot about how many how much vegetarian food they eat,
except when perhaps we are having a beautiful roast slam,
then things go out the window. But I can't sway
too personal, but I think a few gripes that come
up all the time. Particularly I'll be around somewhere with
other mums or kids sport, and someone will come in
(05:36):
and talk about their whole new diet that they're doing.
So I fast until twelve, and I'll be sitting there
watching and I see them drink a coffee that's made
with milk and clearly not fasting except today. Of course,
I'm just not doing it today, and then proceeds to
give their perspective on why this is the best diet
for them all of the benefits that come with it,
(05:56):
to which all the people standing around are listening, and
I'm just standing there thinking, I am in hell, get
me out of here, because everybody has a theory about
which diet is best and why, and no one's qualified
really to be talking about it. So that just drives
me insane. Like it's like, you know, if you choose
to eat gluten free and you don't have cilli at disease,
or if you choose to be a vegan, or if
(06:17):
you choose to facets, up to you, but no one
else needs to hear about it, just like keep it
to yourself. So that's the one that really drives me crazy,
and I just have to like almost walk away. The
other one that drives me crazy, which is going to
be a little bit sexist, But when the men go
on these fitness fads and regimes, and so they're following
someone online who's got a great rig and they're like
(06:37):
in their forties and fifties, and they've suddenly decided that
they're going to do seventy five hard or they're going
to do no carb diet, And so they're telling all
their mates, who, you know, if they already look good,
the mates all think that that's the great thing to do,
and all the dads are talking about the latest program
that they're doing. But the irony is that I've seen
all of these people on massive venders. So they go
(06:58):
from having no carbohydrates, literally starving themselves in the gym
twice a day, you know, taking photos of their body
every day, talking about how that they're not drinking for
two months, and then they go on these vendors for
like weeks at a time and then gain five kilos
and cycle, and I just think, what is wrong with
you people? Don't you see that the damage that you
do most of the time if you were just consistent.
(07:19):
So I see that all the time, and it drives
me absolutely insane. Again, I have to walk away because
I also know that metabolically, anything fad like that that
completely restricts carbohydrates and then they start to preach to
all their mates about why it's good with no again,
no scientific qualification whatsoever. So that is another one that
drives me absolutely crazy. I think. The other one that
came up on our Instagram feed, which is worth a
(07:41):
discussion we're going to follow through with in next episode,
is when people will make comments about single ingredients on
a label. And I see this all the time on
my social media. So if I'm doing a trolley Thursday,
which is my biggest interest posts, and it might be
a trolley on salads or a trolley on snacks or whatever,
the theme is inevitably, particularly on Facebook, where I get
you get the most trolling. Instagram's better, you don't tend
(08:04):
to get as much trolling. You have a nice community there,
like our nutrition Couch community. But on Facebook you do
tend to get a lot of trolls. And if I've
forgotten to turn the comments off, so say I've put
up I don't know, quick meals like frozen meals or
something quick and easy as a trolley, and then I'll
have all these people right, oh, contain seed oils or
ultra processed, and they'll have all these comments about the
(08:25):
products without understanding that it's not in signal ingredients that
cause drama. You know, in some food products there might
be a smidge of sugar or a smidge of oil
used to blend it, and it's a lot more complicated
than that. You know, if you really don't want to
eat packaged food, well, don't go to the supermarket. You know,
like cook your fish, do a fish, catch your fish,
grow your veggies, and pipe down. But for most of us,
(08:47):
we're not that privileged to be able to source our
food from the source. We have to shop and there's
nothing wrong or you shouldn't be feeling guilty because a
food product you've got might have a little bit of
seed oil in it. That seed oil is not the
cause of our nutrition problem. It's gross over eating and
gross inactivity for most people and the vendors on the weekend,
it's not the frozen meal that's got a little bit
of vegetable oil in it. So I think that's one
(09:08):
that any dietician finds challenging because people are taking a
tiny bit of information and extrapolating it to have massive consequences,
which is just not how nutrition works.
Speaker 2 (09:18):
Yeah, one hundred percent.
Speaker 1 (09:19):
And when you were thinking that, I thought of another one,
and this one saying this one's.
Speaker 2 (09:22):
Harsh, this is harsh, and it's not. It's not aimed
at any particular person.
Speaker 1 (09:27):
But there is a very obviously type on Instagram at
the moment. Now there's a certain culture on Instagram at
the moment that is like, I'm so clean. I don't
need ultra processed foods. I don't drink alcohol, I don't
eat glinten, I don't eat sugar, I don't eat seed oils.
Speaker 2 (09:43):
But I'll happily get my boobs done. I'll put all
this bothos in my face. I'll get feeling on my lips.
Speaker 1 (09:47):
But heaven forbid you eat a whole grain wrap with
a little bit of seed oil in it, but you
don't get it both ways. You can't be holier than
now with what you put in your body, but forget
about what you inject into your body.
Speaker 2 (09:58):
And so we think that that's big one I'm seeing.
Speaker 1 (10:01):
Lately, and I just think again, it comes back to balance,
like if you love botox, you go, girl, I'm all
here for it. You do you right, But it's like
you don't get it both ways. You can't be like, oh,
I don't touch a seed oil. I only homegrow my
organic vegetables, and then you know, do all this other stuff.
So yeah, it's just again it's that balance. You don't
get it both ways. It kind of falls into the
first one, those convenient nutrition theories for you know, for
(10:24):
you when it works for you. And probably my last
one is the just the natural everything, like natural equals healthy.
And we've had so many clients lately, you and I
both that eating this particular brand of lollies that is
just like everyone's like, oh, they're so natural, they're sugar
free or whatever, but they're just jackfull of this like
fake fiber. And it's like, just because it looks natural,
it doesn't mean chemicals in it doesn't mean it is natural.
(10:45):
Like if you can't grow that in the ground, it's
actually probably not natural. So natural doesn't equal healthy or
healthy doesn't equal natural. And I think that's a big
one where we're living in a world where there is
still a whole lot of ultra processed foods masquerading as
healthier alternatives, but in the end of the day, it
is still an ultra processed food. So if you want
to eat all eat a lolly. I don't care if
(11:06):
it's got sugar in it or not. At the end
of the day, it's probably still a treat, and we'll
just have to call it what it is. If you
want to make it yourself from home, do that. But
if you want to have a treat, just have a
treat and move on with it. There's not you know,
you can't be downing packets and packets of these things,
because even this brand that I'm talking about still has
like one hundred calories or something per packet, and people
are downing packets of them thinking that they're such a
(11:27):
better alternative because they're marketed so healthily and so natural
at people. So I just think sometimes the marketing gets
a little bit, you know, screwing up a little bit,
and people kind of forget that if it's in a packet,
it probably has some level of processing to it.
Speaker 3 (11:43):
True, and they're expensive as well. I then these. We
were on a car trip with the boys, and I thought, oh,
maybe I'll get some of the lowest sugar lollies, but
I was too tired to pay for them. I was like,
I'm not paying that for you know, very few calories.
If I'm going to use the money. I'll use it
on something that gives me some decent calories and quality.
We'll not quality, but you know what I mean. I'm
not paying for air five bucks or whatever much it was. Okay,
I've got one last one that really annoys me. This
(12:05):
goes to my core. I cannot stand it when people
who are not qualified, appropriately qualified, are giving prescriptive diet
information or selling supplements. So recently i've seen people, and
let's keep in mind, there's a big difference in nutrition
qualifications if you don't have a science degree. Because I'll
(12:26):
preface that by saying there are a whole group of
nutritionists who have science degrees. That's not who I'm talking about.
I'm talking about the certificates of nutrition, the health coaches
who do not have a science degree giving prescriptive dietary
advice like for liver damage or eat this for your
liver cleansing. That is complete bs. You should not be
allowed to say that. And people selling supplements. You know,
(12:46):
there's a lot of celebrities, a lot of influencers who
have not a scrap of scientific qualification telling people to
drink this for healthy hair, or to have this for
glowing skin. You should be not allowed to say any
of that. That drives me absolutely crazy. So for anyone listening,
please buy supplements from someone qualified to be formulating them,
particularly when they're very expensive. So that's I think enough
(13:08):
of a runt. But yes, certainly there's several things that
drive us crazy. You can see we're a bit heightened.
Young children, school holidays, and you should be in a
good movie because Brisbane have just won the Grand Final.
Speaker 2 (13:19):
Great mood, yeah, yeah, I love imagine if.
Speaker 3 (13:21):
They didn't win, she would not be in a good mood.
Congratulations to the Brisbane Broncos. That was an outstanding performance.
Speaker 2 (13:26):
And the AFL I'd start forget.
Speaker 3 (13:28):
That AFL Rugby League all the way.
Speaker 2 (13:31):
It was a great fortnight.
Speaker 3 (13:33):
Let's just say that Banharnt just well done, voice, well done,
all right, on from one rant to the other. I
was just perusing my Instagram feed and I saw a
doctor with some rather strong opinions on barbecue chicken pop.
Speaker 2 (13:46):
That's the first that's the first issue. Right. He was
a chiropractor. That's not a medical doctor. That's true.
Speaker 3 (13:51):
That's even okay, we can't even go there. We'll get sued, yes, okay,
that's another ut.
Speaker 2 (13:56):
Come back to the barbecue chickens.
Speaker 3 (13:57):
It didn't surprise me that it got a lot of
in because a barbecue chicken is one of those foods
that we often I buy them often, you know, And
I was saying to you that you need a Costco
membership because I think at Costco they're only six or
seven dollars for a chicken, which is so cheap because
I often feed Taco, my estrange shepherd dog. He loves chicken,
(14:18):
so to feed him a barbecue chicken at six or
seven bucks is actually quite cost effective. And I do
buy them for the kids, but they're not cheap are
they Like they used to be like eight ten dollars
Now they're like thirteen dollars in coles Oft Walise, I
think for a barbecue chicken. And I did think that
some valid points were made, and I think that our
listeners will find this quite helpful, because if I'm honest
(14:39):
with you, Leanne, if I buy a barbecue chicken as
a quick and easy dinner, I don't really eat it.
I take the very the breast, the white meat, skin off,
the white meat out, and I might add it to
vegetables and eat that separately, whereas the rest of the family,
including taco, will eat the wings and the drum sticks
and the brown meat. Because if we're honest, it's not
(15:00):
overly healthy. It's pretty high in calories and fat. And
there is a lot of additives to barbecue chicken to
get that amazing flavor. You know, there are salts added.
So I think that when my clients will describe eating chicken,
it's often not chicken breast, which is what I want
it to be, because that's the lean meat. It's often
thigh wing, and you know that is twenty even thirty
(15:21):
percent fat. Like, think about where we hold our fat.
It's on our thighs, you know, So whilst it's delicious,
let's not kid ourselves to think it's lean protein. It's not. Now,
the other issue that was raised by this how do
we describe him chiropractor was the plastic and I thought
he actually made a valid point because one of the
(15:42):
topics of nutrition interest is our intake of microplastics and
additives that come through, particularly warm plastic. You know, we've
spoken about it in terms of the microwave rice. Now,
rice itself is reasonably high in microplastics because of the white
it's grown, and then if you then zap it in
the plastic pouch. We know that's a significant source of microplastics,
and we've discussed, i think on our very first podcast
(16:04):
three years ago, the importance if you can of taking
it out and putting it in the glass containers. Landa
and I've spoken about this before. There's a lot of
ways you can naturally reduce your microplastics intake, not drinking
plastic water bottles and particularly not letting them heat up
in the car. So if you think about the chicken,
it is a problem because the chickens sit in those
plastic bags for several hours and sometimes I wouldn't suspect
(16:27):
people reheat in the plastic bag, but they certainly have
been in there. So I thought it was actually just
a really interesting discussion. Does it mean that I won't
buy barbecue chicken. No, I probably buy a barbecue chicken
once a fortnight. But I think, yeah, it is some
factors to consider. And if you have capacity to buy
the actual chok that might retail for eight or ten
dollars and stick it in the oven with some ourfoil
(16:49):
on it, you are going to reduce your exposure to microplastics,
you're going to get a lot less salt and additives
that you do find in the stuffing and the skin
to make it so crispy. And if you're being really
sort of wanting to lean up and keep your saturated
fat lower, you really do need to stick to the
white meat if you can.
Speaker 1 (17:06):
Yeah, it's a fair point because not only is it
in the plastic bag and it's warm, it's under the
heat lamps as well, right, so you're getting the direct
heat on the plastic, and we know when plastic heats up,
it's not great for us ideally, So I would say
a few things, like you, I buy them, but again
not regularly. We probably in my family might have one
a month with something you know, quick and easy. You know,
we might do some chicken salad rolls on the weekend,
(17:27):
some chicken salad baps.
Speaker 2 (17:28):
It's just an easy option.
Speaker 1 (17:29):
If we've got friends stopping over, I just you know,
it's around that lunchtime.
Speaker 2 (17:33):
I might just go grab one just in case.
Speaker 1 (17:35):
But one of you know, what you can think about
is actually buying it early in the day, like if
you're going to use it, use it as a lunch
option on the weekend, not a dinner option, because you're
going to reduce the time that that chicken sits in
the plastic bag and sits under those warming lamps.
Speaker 2 (17:47):
So if you can grab it at you know, ten.
Speaker 1 (17:48):
O'clock, go home, you know, just kind of take it
out of the plastic and get it out of the lamp,
you can eat it for an early lunch versus if
you're eating it at seven pm for dinner time. It's
sat under those lamps the entire day. And then reuse
those chickens like they make them fresh every single day.
So if you can go in and grab them, you know,
mid morning, you're probably reducing the amount of time it
sits in the plastic. So that's one thing we don't
(18:08):
have research to support that, but in my head that
makes sense.
Speaker 2 (18:12):
Right.
Speaker 1 (18:12):
And then as well, there is a lot of as
you said, some additives and some preservatives. Are they quote
unquote bad, No, But again it's relative how often are
you having it. Do you have any sort of conditions
where you would want to look at the overall salt intake,
perhaps blood pressure issues, kidney based issues, because they do
it contains a whole lack of salt. If you would
eat a lot of it. They also generally will add
(18:34):
MSG to it as well. Some people are very sensitive
to MSG. I, for one, if I eat too much MSDY,
I get mouth ulcers. I know, I'm actually quite sensitive
to MSG. Then I know a lot of my clients
will have other issues. They'll get some skin rashes, they'll
get you know, redness in their face. They'll have just
some reactions to too much MSG as well. And then
the other thing is the stuffing. I think people are
either you love it or you hate it. I don't
(18:55):
touch it. It's just it's it is very processed. I
don't really even know what goes in that kind of like,
I don't even know what that is. I'm not going
to eat it. And I'm like you, I tend to
stick to just the white meat. And just because my
kids are really little, I kind of just been the
rest of it. I don't have a dog. I don't
really want to give the bones to my kids, like
the wings and stuff. A bit worried about, you know,
the little bones, and so we tend to just eat
the white meat. David might have a drumstick and that's
(19:17):
about it. So I actually waste a fair bit of it,
which isn't great, which is probably why I don't buy
it a lot. But it is a really easy, convenient option.
But the stuffing, I'm not a huge fan of the
amount of salt and the MSG not a massive fan
of so again, on occasion it's fine. But I think,
you know, you've seen so many things. It's particularly in
the US, there's been a lot about they call it
rotisserie chicken over there. How that you know they rub
(19:39):
vegetable oil into the skin to make it crispy, and
again the vegetable oil fear. It's not a huge deer
al so if you want to eat it, eat it.
It's an option. But I think if you can take
away the stuffing and pull up the skin and just
stick to the meat of the chicken, that's probably you
probably into a good thing and minimize the amount of
time it sits under those warming lamps in that plastic
bag is probably going to be a better option.
Speaker 2 (20:00):
Overall. That's probably only my hints, but well, I.
Speaker 3 (20:03):
Think they will. The skin is crispy, so they probably
rub it. In fact here too, I would say, yeah,
so power else would you get it crispy? So yeah,
so it's not lean, it's certainly not lean.
Speaker 2 (20:13):
And people say I.
Speaker 3 (20:14):
Don't need the skin, but I think people everyone eats
a bit of the skin, don't they at sometimes so
much to be honest, all.
Speaker 2 (20:19):
Right, well, from time to time a little bit.
Speaker 3 (20:22):
Yeah, so maybe just set me to think about and
I'm with you. It was just some an angle of
a sort of nutrition I hadn't really thought of or
heard before, so I thought it was worth a potty chat.
All right, Lean, Now you found some new grains for assimiles.
Now I've been on down to Allize this morning to
present it to our new video viewers on YouTube, and
guess what, can't find it. So you're gonna have to
tell us all about these new Lebanese grains that you're
(20:43):
quickly googling because you're not prepared for our podcast.
Speaker 2 (20:45):
Literally quickly googling because the link you put didn't well worth.
I found them.
Speaker 1 (20:53):
So they're in the microwave rice plastic patches, which we
don't love, but here we are. They're a convenient option, right,
They're not something that we would write into meal plans
every day, but they're a convenient option.
Speaker 2 (21:04):
I think they're new. There was a range of them.
Speaker 1 (21:06):
I really like this one it was the Lebanese style
grains and chickpeas with lemon, parsley and mint.
Speaker 2 (21:11):
It's a wool West branded one.
Speaker 1 (21:13):
It's in like a light beige kind of pouch with
green writing on it, and they retail two fifty grams
for three dollars fifty so, you know, very affordable because
you're getting more than one serve out of that. Got
a four and a half star house rating on the
front of back, and just making note that it is
made in Thailand, but very good nutritional sushi, very good.
So that's the rest of the rains. So there's a
(21:34):
mixed beans and grain one with olives and olive oil.
There's a smoky bean one with tomato and capsicum, and
a creamy dull one with coconut and spices. So just
a really nice kind of flavor addition as a bit
of a whole grain based to meals because we know
that Astraine, we all have a bit of a carb
fear at the moment, but we know that people are
not eating anywhere near enough fiber. So if we can
(21:54):
get a little bit more natural whole grains in not
the fake fiber that we're seeing in all of these
old traprocessed foods. We want the natural, whole grain source
of fiber. We know hands DOWND that is one of
the best things we can do for our gut heals
and one of the best things we can do to
prevent certain types of diseases.
Speaker 2 (22:09):
So when we look at.
Speaker 1 (22:10):
The ingredients on these, the first ingredient is wheat at
thirty seven percent, followed by chickpeas at twenty three percent.
Then we've got capsicum, chalots, water, lemon juice, extra version
olive oil, parsley, mint, salt, spices.
Speaker 2 (22:24):
And paprika. That's it.
Speaker 1 (22:26):
You literally could not make that better at home yourself.
So I think that when I saw that ingredient list,
I was like, that's amazing. There's no additives, there's no emulsifies.
It's extra virgin olive oil, not vegetable oil, not just
olive oil, extraversion olive oil, and some fresh herbs in
there as well. So I think that it's just a
really really strong product. Susy, it's got eleven grams of protein,
So nutrition wise, they're saying a serve is one serving
(22:49):
it out of the two fifty grand pouch. I would
probably say it's two because eleven grams of protein.
Speaker 2 (22:54):
That's not enough.
Speaker 1 (22:55):
You need to add something to it. So it's split it,
bulk it up with some extra veggies and of course
out of server lean protein, so per serving what they
consider a serving. So the whole packet, it's thirteen hundred
kilo jewels with eleven and a half grams of protein,
eight point eight grams of fat with one point two
of that being saturated, forty grams of carbs, three grams
of natural sugar, twelve point eight grams of dietary fiber, whopping,
(23:17):
and that's all from whole grain sauces, which we love,
and a fewer vegetables, and seven hundred milligrams of sodium.
Not insignificant, So I think halving that portion would be excellent.
And then you know, whacking in a bit of tuna,
you know, tina tuna, a bit of feta, and some
extra fresh herbs, you know, a bit of kale or
spinach to mixed threw some red capsicum, tomatoes, anything that's
in season. Some cucumber would be an amazing way to
(23:40):
make that a beautiful fresh spring salad basically, and two
servings out of that for three dollars fifty that's great
from a budgeting perspective.
Speaker 3 (23:47):
In my opinion, yeah, I think they look really good
to I was disappointed I couldn't find them, but even
the Willis man who was doing the shopping orders helped
me look for them. He was quite intrigued at this
new range, and I've just had a look. There's a
smoky beans and a dial. So that's great to try
and increase people's intake of legumes. I would be like you,
I would har it and add tuna or salmon to
it as part of a lunch salad, particularly for busy
(24:08):
people in officers who just want to throw their lunch
together quickly, or they might have some leftover chicken and
then some salad leaves. I thought it was really convenient product,
and I think that sometimes the pouches are a little
bit more user friendly than cans of stuff. You know,
cans are hard to sort of carry around and a
bit clunky, whereas a pouch fits really easily. For people
who travel a lot for work, they can be really
(24:29):
convenient foods on the run if you know, at airports
and need something easy with some decent nutrition in it.
So yeah, I thought it was a really good option
and must be fairly new, but hopefully they're rolling it
out so good finely and we like it more popularttle
foto up on our Insta because we couldn't get it
in where I'm recording here in Sydney. But that leads
us to our final segment of the day, and this
(24:49):
is direct from our Nutrition Couch Instagram followers, who are
great with their questions. Every time I log on, there's
a whole lot of good ones, and this one was
relevant to something I see with all my client all
the time is they're eating really well in the week
and as soon as the weekend hits and they're around
with kids, inevitably there's the budding sausage sizzle and someone's
party and Nibbley's and it's just everything goes completely off track.
(25:11):
And the listener question was what do I do on
the weekends when all the carbohydrates around me are wish?
And that is so true, isn't it? Because you go
to the food court and it's all white bread and
white wraps, or the sausage sizzles are all white bread. Again,
you have to be really focused to get you know,
even just say you're going to Macas on a road
trip and you get the snack wrap. It's all white wraps,
(25:32):
isn't it. I think the only option really that offers
even whole grain is subway. So the question was how
do I get stuff that's decent? So I think when
it's sandwiches, I would suggest subway is one of the
most convenient places you and I are partial to a subway,
but it is one of the only places now you
can get fresh salad ingredients. Like if you are at
a suburban shop or sandwich shop, you can often get
(25:54):
a sandwich made, but on the weekends they're often not open.
So subway for that reason, is a really good choice
because you can get salad, you can get whole meal bread,
you can get leaner proteins and others. So I think
that that's a really great option. Then there's a lot
of them around. The other one I quite like is
the rice paper rolls. You know, if you can get
the ones without the noodles, they're lowering carbon lighter. But
(26:16):
even with the noodles, there's still a pretty good choice.
You can get some lean chicken and salad in there.
So I think that the Vietnamese places can be fantastic.
I'm less of a fan of sushi because it's just
to me a lot of white rice and to pay
for sashimi, it's quite expensive. But I actually like the
Mexican places because I think you can get a Mexican
bowl and if you do say no rice and get
(26:36):
the bowls that have got a lot more of the
beans in them, the veggies, it can actually be a
really veggie rich meal. And if you're going to be
buying something and pay twenty bucks, it's probably one of
the better options out there. So they're my top three
of what to pick up. I think the other thing
is if you are routinely out and about, don't underestimate
the power of packing a couple of things. So packing
a whole grain wrap the night before with some lean turkey,
(26:58):
some cheese, some leaves, it keeps really well and can
go with a fantastic coffee for a quick breakfast, or
you know, the cheese and cracker snack packs, the little
legume snacks. Just having a few of those in your bag,
or ducking into Woolies and coals where you can get
a salad bowl, you know, and then you know, it
can be a really smart way to load up. And
I always encourage my clients who are traveling for work
(27:19):
to do that. You know, as soon as you get
to a place, if you're going to be staying in
a hotel or service department, get down to the coals
or woolies metro and just grab a couple of those
fresh food options, because then you've got you know, you
can take a salad bowl with you, and then when
they serve heaps of wraps and things at your catered events,
you've got something to bulk it up with, so it'd
be shy. I think that is something that as dieticians
(27:39):
we always do. We sort of plan our food and
make sure we have fresh stuff, and I find that's
a skill that is often helpful to teach clients to
actually proactively add things in rather than being, as we've discussed,
a victim to the food environment, which is very rarely
what we need it to be to keep our nutrition
on track.
Speaker 1 (27:56):
Yeah. Absolutely, Mexican's a great option because the bean and
the corn, and you know, you can add a bit
of extra protein in their chicken, beef, whatnot, sometimes even
prawn if you got to like a boozie mexicing in
place as well. Maybe some shrimples and prawns, any sort
of salad bar like poke place that's always going to
give you a good Often you can get a base
of whole grain brown rice or quinoir or something, or
just get a lettuce cabbage base if you want. Now
(28:16):
I've got I've probably only got one extra suggestion on
top of your susie.
Speaker 2 (28:20):
And it's a goodie.
Speaker 1 (28:21):
Because I went with my mom the other day and
I was like, where are we going for lunch? And
she's like, she's so excited, you know, so she's so
healthy and she's like and we got there and I
was like, what the Leaks Club?
Speaker 2 (28:31):
Do you guys have like like Leaks Club down there
at the Leaks Club?
Speaker 3 (28:34):
Yeah, we are human down here in New Southwest.
Speaker 2 (28:36):
We have clubs. Okay, I don't know what that called. Yeah, yeah,
exactly r X clubs. Yeah. So and then she's like,
we're gonna have the lunch of the rest of the day.
Speaker 1 (28:46):
I was like, huh, Like remember and for like a pensioner,
I think you're like fourteen fifteen dollars and if you remember,
Mom's like, you got to join Mom, I'm not going
to join the Leagus Club.
Speaker 2 (28:55):
What have I ever got to got.
Speaker 1 (28:57):
To join, It's like two three dollars to join. I
got two three dollars off my meal. It was like
seventeen dollars. The roast of the day, like beautiful roast pool.
I could choose as many veggies as I want. Plus
my mine is gravy. You better believe I had a
bit of crackling and then you can choose. I was
like one potato, all of these veggies, A couple of
pieces of its beautiful, like seventeen dollars.
Speaker 2 (29:16):
I was like, maybe I will come back.
Speaker 3 (29:18):
I am sexy. That's at the RSL club.
Speaker 2 (29:20):
How good is that? There was no one there?
Speaker 1 (29:22):
It was.
Speaker 3 (29:24):
By forty years.
Speaker 1 (29:25):
Yeah, apparently was going off the other night for the
Broncos game. My dad told me they went down for
theron the other day. But don't underestimate the power of
an RSL club on the weekend for a nice roast.
If you want a bit of protein and a bit
of veggie, there you go.
Speaker 3 (29:37):
Well, this way, you listen to the nutrition couch because
you've got all the ideas. Never in a million years
what I've thought of suggesting that. But good on, I
told you, maybe, yeah, maybe I'll consider that in my
local areas from now on. Okay, there you go.
Speaker 2 (29:49):
You please me quiet, it's air conned, it's cooked for you.
Speaker 1 (29:53):
Am I selling you? The membership's like two three dollars.
You do need your license, You got to show your license. Yeah, yeah, no,
it's for you.
Speaker 3 (29:59):
People are better to have a meal than snacks.
Speaker 2 (30:02):
It was fun, I was good to dinner. It was
so filling.
Speaker 3 (30:05):
Yeah, You're much better to go and have a proper
meal because there's something psychologically when you sit down and
have something that's hot and cooked as a meal compared
to snacks. So you can eat six different snacks, you know,
a packet of roasted broad beans or cheese and crackers
a bar and basically have six eight hundred calories and
not even realize you've eaten, versus sitting down and having
something like that which might be similar number of calories,
(30:26):
but you're actually full. So yeah, that's what I always
say to my clients. You want to have a meal
that registers as a meal, which is why I would
prefer a schnitzel and vegetables than multiple snack foods or
you know, things that are perceived as being healthy, like sushi,
which actually don't give you the protein that you need.
So yeah, good, good, fine, len I like it. Well done,
Sophie again, Thank.
Speaker 2 (30:46):
You, Sophia, feeling great? What are we doing here? All right?
Speaker 1 (30:51):
Well, that brings us to the end of the Nutrition Couch.
Perhaps we've started a chain reaction of people signing up
to their local RSL clubs. Perhaps not you right in,
let us know, write and let us know.
Speaker 2 (31:00):
That's very old school. Log in to Instagram, let us know.
Speaker 1 (31:04):
But that does bring us to the end of another
episode of the Nutrition catch for another week.
Speaker 2 (31:07):
So if you know your diet.
Speaker 1 (31:09):
Needs a little bit more protein, check out our dietitian
designed scientifically formulated range of supplements at design badietitians dot com.
Thank you for listening, and we will catch you in
next week's episode.
Speaker 3 (31:20):
Have a great week.
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