November 4, 2025 • 33 mins
Kick off summer without blowing your goals. In this episode, Leanne and Susie show you how to enjoy Aussie barbecues while keeping calories, carbs and salt in check — plus the truth about “everyday electrolytes” and a frank review of a trending high-protein pasta. We finish with easy, kid-approved breakfast ideas for fussy eaters.
What you’ll learn:
- BBQ pitfalls that quietly add 500–800+ calories
- The leaner barbecue blueprint: better sausages, smarter patties, chicken/seafood wins, and veggie sides that actually fill you up
- Portion strategy that stops the “sausage + chop + kebab” overload
- Social season survival: pre-event snacks that prevent grazing blowouts
- Smarter Hydration 101: when water is enough, when a hydration mix helps, and why most “electrolytes” are too salty for everyday use
- New from Designed by Dietitians: Hydrate (a gentle, low-sugar hydration range) — what’s in it, who it’s for, and how to dose after hard sessions, sauna, or gastro
- Product Review: the high-protein ravioli everyone’s buying — protein math vs. carbs, sodium and fibre additives; who it suits (and who should skip)
- Listener Q: fast breakfast wins for fussy kids (yoghurt pot bars, smoothie pops, egg soldiers, upgraded pancakes, freezer-friendly muffins)
Helpful links:
• Designed by Dietitians Hydrate (Lemon Lime; Blood Orange & Mango).
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):
Do you love a summer barbecue? Chops, burger sausages, all
Ozzie staples throughout the warmer months and while there are
some healthier options, it can be tricky to not overeat.
So in today's episode of The Nutrition Couch, we chat
all things barbecues and how to keep your diet on track.
If you are a barbecue regular, Hi, I'm Cussie Burrow
(00:26):
and I'm Lean Ward, and together we bring you The
Nutrition Couch, the weekly podcast that keeps you up to
date with everything you need to know in the world
of nutrition. As well as barbecues. We have a brand
new designed by dietitians product to share with you. We
have another protein rich supermarket option to review, and our
list of question is all about fussy kids. So then,
(00:48):
after a very long what seemed like a very long
winter with pretty crappy weather, what I've noticed with my
clients since the October long weekends and the footy finals
is that barbecue are back in full swing.
Speaker 2 (01:02):
Now.
Speaker 1 (01:02):
Who you wouldn't be a nusey if you didn't love
a barbecue, really would you like? It's synonymous with summer
and just life in Australia in general, and you know
there's something incredibly simple, particularly if you're used to having
to cook in the kitchen, to just hand over the
protein to someone else and take care of a few salads.
And everyone likes generally something in a barbecue. But I
thought to myself, we haven't I don't think spoken about them.
(01:23):
And I've had a couple of examples come through with
my client's food diaries in the last few weeks, where
the barbecue, even though on the surface it might look healthy,
it is far from it because inevitably there's fattier cuts
of meat, multiple proteins, chops, sausages, burgers, lots of carb
heavy salads so potato salads, potatoes, bread rolls, and then inevitably,
(01:45):
you know, there's dessert and drinks as well. So I
thought it was probably quite an opportune time to talk
about how we would manage a barbecue so that you
can still enjoy all of the lovely parts of it,
you know, and enjoy the meats and the proteins and
all the things that you would normally have, but learn
how to cater as well for yourself so you can
keep your diet on track. Because really, you know, I
(02:05):
understand if people are having an occasional fast food meal
or a restaurant meal where we don't have a lot
of control, it can be tricky to keep things under wraps,
you know, calorie wise, But in the case of a barbecue,
it's actually pretty easy to make some very simple swaps
and changes and keep your diet completely on track, isn't it.
So the first thing I would say is, do not
assume that just because someone's doing protein it's healthy. Because
(02:28):
the way barbecues work, fattier meats tend to taste better
and cook easier. You know, whenever I hand my husband
the Dodge the leans, not Dodgy, the lean sausages, he
gets a bit annoyed because he's like, oh, these are
hard to cook, because it's easy to cook the fatty ones.
Really so in the case of chops, chicken thigh, most
burger patties, and most sausages, they're at least twenty, if
(02:50):
not thirty percent fat. Like if you take a good
look at the sausages in the supermarket, basically the cheaper
they are, the higher fat content will be. And most
of those meats are all pretty fatty, so easy swap
straight away. You are better to go for the ten
percent fat sausages. There's the chicken ones in woolies and coals,
as well as the peppercorn and lean beef. There's the
extra lean beef patties and the macro have a lean
(03:13):
chicken breast. It's less than ten percent fat. And then
in the case of chicken, you're much better to do
those chicken type kebabs or marinated kebabs, which cook quite
well because they are actually made with very lean chicken
breast or tenderloin and they're much much lower in fat.
So I will say to people, and this comes down
to the idea that you have to prepare and protect things,
(03:34):
because I'll say to clients, will just take your own
lean sausages, and they're kind of horrified. I'm like, well
that I would do that, you know, because if you
go to any barbecue, they're always the fatty meat. So
you know, most of us, if we're having regular social
events in the summertime, we do have to be a
bit more discerning. And I wouldn't be offended if someone
brought some lean protein. If anything, I'd be grateful because
the cost of food is high, so you know, I think,
(03:55):
don't be scared to do that. I think always when
you can make sure or take with you a very
leafy salad because like I said, coal slaws, commercial coalslaws,
high in fat, pasta salad, potato salad, it's so easy
to have. You know, your favorite Asian style salad. I
love a roasted veggie, one with pumpkin eggplant, and you
(04:16):
can even cook those veggies on the barbecue. And then
just a big leafy green with a nice cheese through it,
and everyone eats it when it's there. It's just making
sure that you take it so that you've got it
is easy. And then I would say just watch the
little extras. So things like the onions are great, the
veggies are great, but you probably don't need the garlic
bread at a barbecue. You probably don't need the soft
white bread roll. Really, you know, it tastes good, but
(04:38):
we can't have it all. And if you're having wine
and you're having Nibley's before the barbecue, if the goal
is to keep your diet on track, i'd be ditching
those little extras that very easy slip in just because
we have that mindset of oh well we're having a
barbecue and it's pretty healthy.
Speaker 2 (04:52):
Yeah, And like you said, the doubling down on the protein,
Like we all know that protein is healthy, yes, but
there's an upper limit and a lower limit, like not
enough protein isn't great for us. And then too much
protein also drives up the overall calorie load. So there's
a sweet spot for protein. And if you're gonna have
a sausage and a chop and a chicken kebab, do
you need that much? And it's all very dependent on
the person and their lifestyle their goals, but just a
(05:14):
smart question to ask. And like Susie said, you absolutely
need to either bring or get someone else to bring
a really good quality salad because when you think about it,
and I always say this to my clients, so like, oh, no,
I don't need to bring the salad. The salad to
be there. And I said, stop and have a think
for a second. What type of salad listen out for me?
And they're like parsa salad, rice salad, potato salad. I'm
like what if these all got in common? Right? And
(05:35):
they're like, oh, they're all carby salads. I'm like, yes,
is there anything wrong with that? No? But again, if
you're gonna have the bread roll, you're gonna have the
garlic bread, You're gonna have the parsa salad, the potato salad,
the rice salad. There's not a whole lot of free
veg in those types of salads. It might be a
little bit of you know, spinach through one of them,
but that's as much as you're gonna get. So even
a Greek salad goes a long way. Something with a
(05:55):
few non starchy vegetables in there goes a long way.
Or even roast and veggie caababs are a really good
one as well, So you can thread like chicken onto
the kebabs as well, do chicken and veggie kebabs, or
you can just do like a vegetable kebab that cooks
really really well on a barbecue as well. And then
to your point where a lot of times when we
do a barbie it is a bit of an occasion,
like it's in a celebration or it's a catch up,
So there does tend to be nibblies before there does
(06:17):
tend to be like a good old Aussie favorite like
a pavlova or something for a dessert. So you do
have to be a little bit careful with you know
how much you do want to indulge. My number one
tip when we say it a hundred times over on
the podcast, is not got a social thing starving. So
even if summer barbecue tends to be a social occasion,
don't go in starving because you will eat way more
(06:37):
on the cheeseboard than you plan to. You will need
multiple serves of protein, the big bread roll, multiple serves
of the carbi based salads, and then you probably will
have some of the dessert as well if you're genuinely hungry.
So it goes a long way to have a bit
of a protein shake or a protein yogurt, or even
just like a mini meal like a bit of toast
with avocado or something before you go, so you're not
going into that social situation starving. And that's not just
(06:59):
some of barbecues. That's dinner's out, it's parties, it's work events.
It's all the same throughout the summer social season. But
I think they're there. Three big ones is watch the
balance on your plate, don't go starving, and just keep
those portions in check and make sure you're bringing a
healthy dish up. There's going to be dessert offered to
bring a fruit platter, because again, if the healthy food
(07:19):
is there, most people will eat it. If there's going
to be a tikidary board or a cheeseboard, make sure
that you offer to bring all the veggie sticks in
a healthier type of dip for that cheeseboard, and that
way there's some better quality choices for you to choose
as well.
Speaker 1 (07:31):
True, and I think there are on the boards. It's
easy to load up the veggies and the healthier dips.
There's quite a few of those around now that are
much lower in fat. There's also things like, you know,
use shaves of cheese rather than big chunks of it,
so you're still having the flavor, but you're not having
the big chunk of camember or bree. And I think
in the case of desserts, look for things that are
individually portion because whenever there's a cake or a pudding,
(07:53):
people will often serve a big slice and then there's
ice cream, Whereas if you do a bit of a
platter with many individual pavlovers or chopped it fruit, then
you can have a little taste without completely having a
whole nother meal because of that heavier type dessert. So
I think it's just, you know, go on as you
mean to proceed. If you have a barbecue once a
month and it's your big social occasion with family, go
(08:15):
for it. But if you're socializing regularly and having them
multiple times a week, it is really worth thinking about
how you can just have the healthy options on hand
that you need. And it really is not a big swap.
You're not going to feel deprived, just still having just
as many delicious meals, but you are easily swapping out
and cutting a lot of calories out by making those
swaps in there.
Speaker 2 (08:34):
Absolutely, I'm just add prawns. Like in summer and Australia,
prawns are an awesome lower calorie, higher protein thing to
throw on the barbecue. Are they more expensive than most
of the protein meets, Yes, but if you are happy
to invest in some form of seafood, it's a really
really great option and a much leaner option for the
barbecue as well.
Speaker 1 (08:52):
True. All right, Leama, we've got a new baby, don't we.
We've been birth in trying to birth a baby for
quite some time.
Speaker 2 (09:00):
It's been a long time coming.
Speaker 1 (09:01):
It's been a long time coming. So we have finally
got our hands on the latest addition to the design
by Dietitians range, which is our hydrate range. So we
have two flavors. We have a blood orange and mango
and a lemon lime and we have been thinking about
doing this for a while. Lean in particular was very
keen since she's got a sauna and is regularly dehydrated.
(09:23):
And you know, I think the first thing we should say,
is Dietitians, is that for many years we would have
been towing the line and said that people don't need
to add electrolytes to their day to day intake because
you drink water and we generally have good hydration. Well, no,
that's a lie. We don't have good hdration. We are
drinking water or think we are, and we don't need
to add necessarily mineral salts to the diet. But what
(09:44):
we're seeing, and it's sort of an interesting area within
active populations, is whether you've got a mum who is
pregnant and has morning sickness or breastfeeding, not having a
lot of times look after ourself, or participating regularly very
high intensity training sessions so you might go get up
at the cracker door and be doing you know, big
(10:05):
hit sessions where you're burning four five, six hundred calories,
or you may be living somewhere very very hot coming
into summer. And what we're finding is that people are
seeking out gentle electrolyte mixes that are lower in sugar
than sports drinks to help aid their hydration. And I
can see why people are using them. Whereas as I said,
(10:26):
if you'd asked me twenty years ago, I would have
been like, there's no need for people to add electrolytes.
Now I find that a lot of people like them
because if they are dehydrated, they've woken up after a
big night out, or they've had a very salty meal
and they're up to train, they find that they recover
better when they add some simple electrolytes to their water.
It helps them to re establish their fluid balance, makes
(10:48):
them feel better very very quickly. I was at a
big thirty or not thirtieth, I wish at a big
fortieth aven in Overseas recently, and I couldn't believe that
friends of mine they're electrolytes with them. I was like, Wow,
this is a yeah. And I was like, oh, we
need to give them mouse because they can't be using
other brands. So I traditionally used hydrolyte, but now here
(11:09):
we go, we've got our own hydrates. So this has
primarily been your baby lean as you tell me this,
this is my idea, absolutely right, and I'm on board.
And we're really happy with our flavors now thanks to
all the people that we tried and voted on flavors
and who tasted them for us. But we're really happy
with the formulation. And they're quite a gentle mix of electrolytes,
aren't they. So it's not as intense as something like
(11:30):
Gatorade or power Aide.
Speaker 2 (11:32):
It's a little bit an electrolyte, so it's technically legally
a hydration rate. And we did that on purpose a
because we wanted My biggest issue when I was saying
this is Susie my rand is with that most of
the electrolyte companies have ridiculous amounts of sodium in them.
And if you were running a marathon, if you are
out on the hot roof in summer all day long,
and I'll give you a perfect example. My brother's an
(11:53):
electrician and he's got apprentices and he doesn't get up
in the roof much, but it got really hot in
Brisbane about a week ago, and I took everyone by surprise.
We were wearing jumpers one minute and then it's like
thirty something degrees outside and he was up in the
roof and he said, he texted me and he goes,
I've just I was lying down on this lady's garage
for an hour and a half vomiting. I think I've
got heat stroke. And I said, you probably do. You've
been up in the hot roof crawling around trying to
(12:14):
put it in your electrical wires or whatever they do.
And I said, you need to get home. So he
had made his apprentice driving home. You couldn't even drive.
He was that on well, and I said, you need
to go and smash some hydrolight. You know, you need
to get in some sodiums and potassium and magnesium. And
that is a really common occurrence. And for about I
would say two years now with my training, maybe more
out of that postpartum period when I stepped up my
(12:35):
training a level. On a Monday and Thursday, I'll typically
do more of a conditioning session. So whether that's more
like a CrossFit Star class, it's a hard class. My
heart rates one eighty one ninety. There's not a whole
lot of a break. It's about thirty to forty minutes
of training and I'm gassed afterwards. I feel fine in
that workout, fine for about an hour afterwards, and I
would just drink water. It's all would drink. I'd come
home and have a breakfast, and then I'd come home
(12:57):
and I'd have a coffee. And then about an hour
or so after I finished that class, I would have
this raging, like frontal lobe headache. I could netglate rid
of all day. Nothing, no panadol, no like neck massage,
nothing can get rid of this headache. And then one
day it clicked and I was like, I need some electrolytes,
Like I'm not getting I'm sweating it all out and
water is not enough. So again I think, does the
(13:19):
average person need an electrolyte? No, do we own a
supplement company. Yes, We're not going to tell you that
you need something that you don't need. But there is
a special group of people, like Susie said, who now
are using things like hydration ranges. And our biggest issue
with electrolyte ranges is the massive amounts of sodium that
they have in them. Some of these brands have six hundred,
(13:39):
one thy twelve hundred milligrams of sodium in the range.
It is way too much. Most standard people get more
than enough sodium. If you have an office job, if
you don't really exercise, you don't really need electrolytes. There's
this whole thing online where it's like water is not enough,
water dehydrates you. It's not actually true. But if you
are active, if you are someone who's had a really
big night on the booze, if you're breastfeeding, if you're pregnant,
(14:02):
if you have morning sickness, if you, like us, had
gastro from daycare twice this year, Oh my god, it's awful.
Don't even can't even go. That was like PTSD from it.
It's awful. If you're recovering from a vomiting or a
diarrhea bug, you need some electrolytes. But so what we've
done is we've formulated our range to be a hydration range,
so it's about a half strength of an electrolyte without
(14:22):
crazy amounts of sodium in there. SWI serve of both
of either the blood orange and mango, which is the
most epic flavor ever. I must say, or a serve
of the lemon lime, which this one surprised us. I
wanted grape, but our community made us choose lemon lime.
So if you're someone that doesn't love overly sweet things,
the lemon lime flavor is absolutely few. I like a
sweeter type of electrolyte, and so the blood orange mango
(14:43):
is my absolute favorite. And when we sent it out
to all our family and friends, these were certainly the
top two, weren't they These were the two that everybody loved.
We had about four flavors to pick from, and it
just kept coming back that everyone wanted the lemon lime
and the blood orange. So in a serve of that
very minimal calories, ten to twelve calories, I think up
the top my head. Minimal protein, minimal fat, as you
would expect, there's about three grams of carbohydrate, so on purpose,
(15:06):
we've kept it very low carbohydrate, very low sugar. Sodium wise,
we've got about one hundred and fifty milligrams of sodium
per serve, so a service five grams. There's a little
scoopa in the packet, one hundred and fifty milligrams of
sodium and one hundred and fifty milligrams of potassium and
fifty milligrams of magnesium. They're the three most common electrolytes
people would need if they have more of like a
dehydrating condition, they've done a heavy amount of exercise. They
(15:28):
as we said, are pregnant, breastfeeding, nauseous, vomiting, recovering from
gashro recovering from a big night out, or you've just
got to, like your peteacher out in the hot sun
all day and you're sweating a lot. That is where
you'd want to replace some of these electrolytes within your body.
So a standard service five grams. I personally think that
most people would take a standard serve. If you are
(15:49):
more of that pregnant breastfeeding, you've got increased requirements. Breastfeeding
feeding mums, you and I both know you just carry
your drink bottle everywhere. You can never get enough water.
So sometimes just adding in a few electrolytes is helpful
and our just safe for both healthy pregnant women and
healthy breastfeeding women as well. If you've got medical conditions,
et cetera, definitely check with your doctor. I would use
a serf for that, where I would use a double
(16:10):
serve is if I have a really client with a
tough exercise conditioning CrossFit style class, I would double the amount,
so then you're getting three hundred milligrams of sodium potassium
and one hundred milligrams of magnesium. It's still much lower
than the traditional some of the traditional electrolytes on the market,
but it's going to give you a really good boost
of those electrolytes and minerals that you actually need if
(16:32):
you're recovering from, as I said, vomiting, gastrobug diarrhea, or
anything like that. I do a double serve. If you're
just going in a standard sauna fifteen twenty minutes, you're
probably okay with one serve, But if you're doing a
workout and then a sauna session, I would do a
double serve on top of that. So it's completely fine
to take two or three serves of this a day
if you need it. And we've done it that way
because we want it to be an everyday hydration range
(16:54):
for everyday people. We're not saying every single person needs it,
We're saying, if you do need it, this is a
great alternative to the majority of electrolytes supplements in the
market which have just way too much sodium in them,
and everyday people do not need that much salt. Austraians
get enough salt. It's really not the salt that we
have an issue with. So that's why we took it
right down. And the other thing I will say, which
most people will probably bring up, is that, oh my goodness,
(17:16):
sucross is the first ingredient. Sucros is sugar. We have
added sugar in on purpose because if you do need
to replace your electrolytes, you very likely need to replace
a little bit of calories or sugar as well. But
don't panic. Both flavors only have about three grams of
carbohydrate two to three grams of sugar preserves. It's a
very low sugar formulation, but there is a little bit
(17:36):
of natural sugar in there. The range is gluten free,
it's vegan. It is low and sugar. Only natural colors,
only natural sweetness, a little bit of steaviier. There's nothing
artificial in there. I covered it all off. That's basically
so yeah, I think it's.
Speaker 1 (17:50):
A good summary because I think there is a lot
of I guess we in our experience we tend to
see people who are either doing very little exercise or
way like huge amounts. I think coming into summer where
you're in hot pilarate studios and hot yoga studios in particular,
if you do any kind of bickeram or hot yogurt
and sweating bucket loads, these are absolutely for you. And
I have a lot of clients who are doing you know,
(18:11):
up at six am doing CrossFit, a lot of Queenslanders.
You know, we do lose a lot of fluid and
it can make us feel really quite unwell. So yeah,
I think it's just a nice addition to the range.
I find there's a lot of mums who are constantly
chronically dehydrated. There's a lot of people who party who
are constantly dehydrated, and this is just a nice gentle
mix that will assimilate very well with your dietary intake
(18:33):
to help rehydrate you in a very gentle, palatable way.
So find it a designed by dieticians, it's our latest
hydrate range and like everything, we can't wait to hear
your thoughts on it.
Speaker 2 (18:43):
Yeah, definitely, And I would also say that yes, we
develop our ranges for women's like we do with the
whole brand, but It is completely fine to give it
to your partners. Somebody messaged me online and said, my
son's sixteen, he's would you say he's sixty five kilos,
He plays a lot of sports, he sweats a lot,
like he's a salty sweater. Is this appropriate for him?
And I said absolutely so. As we said, it's a
very safe and gentle range. Your partners can use it,
your hobbies can use it. If your children are old enough,
(19:05):
they play a lot of sport, they're a bit bigger,
it would be completely fine for them.
Speaker 1 (19:09):
I actually think it's even better for the kids because
what I see at my kids sport is the kids
are having full strengths parade and gatorade. They're having full
strength and its sugar. So you know, I've got one
little boy who really doesn't drink very much, and they
just run. These little kids run for hours. You know,
they go from one game to the other, or cricket.
You know, my kids played two games of cricket on
the weekend. They're out in the hot sun. I've got
(19:30):
one who's a good water drinker, but one who is not.
So I'm very happy for the kids to have these.
These are quite safe for children. Over the age of
say five, six seven, And if they are kids who
don't drink a lot and they do do a lot
of sport, this is actually quite a good product for
them as well.
Speaker 2 (19:44):
Yeah. Absolutely. And I had a couple of samples left over,
and when we were recovering from our gastra bug, we
had a thing of hydra like little tablets and we
ran out and I just put the samples at the
hydral like into the kids drink bottles and was like,
drink this as we were recovering from that gastro bug.
So even for really little kids, if you have a
huge rehydration requirement, like you are recovering from a vomiting
or a diarrhea bug, I think it would be completely fine,
(20:04):
but always best to check with you know, your health
professional for these.
Speaker 1 (20:07):
Things as well.
Speaker 2 (20:08):
True.
Speaker 1 (20:09):
Okay, Lee, and there's I've got a new product to
talk about with you. And I thought this has been
around for a little while now and we haven't covered it.
So the one I've chosen today is the Latina Fresh
Protein Pasta. I've got the beef and ravioli version of it. Now,
going back to my days at university, I would eat
Latina pasta at least once a week. The spinach and
recuaded one was my favorite, with a bit of domeio
(20:30):
pasta sauce back in the day. Now I know that
a lot of I know Lee's from Lees and Sarah
loves these products for her boys because they're just quick
and easy. You can stick them into the pan and
with a bit of tomato pasta sauce and you've got
sort of a filling meal for teenagers in particular, quite quickly.
They're very convenient. I don't buy them myself at the
moment my boys are a little bit young, but I
(20:51):
can imagine that when they're getting to teenagers, I'm trying
to fill them all the time. These will be quite
a convenient product. And in general Latina Pasta, the fresh ones,
they're all pretty good, you know, in the supermarket. I
don't have any fundamental issues with them. I think they're
a good base. You can use different portions and mixed
through with lots of veggies. But this is the specific,
the protein version, and at the time of recording, it's
(21:12):
on sale for six fifty for four hundred grams, but
it usually is nine dollars. Now, I would think you'd
get at least two serves if not more, so that's
pretty good. You know, four to fifty per serve. But
this is specifically marketed for the protein, so the ingredients
are watia molina, but we wealina. Ricotted cheese is high
(21:35):
up on the list, so two whole foods going in
straight away, milk, salt, food acids, thickener, water, egg, and
then texturized pea protein is added to bulk it up.
Palmers and cheese five percent, followed by beef five percent,
so that's pretty low in actual meat content, bread crumbs,
vegetable oil, salt, onion, caramelized sugar, wheat, fiber play buff
so relatively clean ingredient list. The thing that sort of
(21:58):
stands out for me straight away is five percent beef
is very low. So when you're you have a turn
in a minute land where you turn in say commercial asagna,
its ranges between if you can find a twenty percent
beef product is pretty high. They're rare. Most of them
are about ten, twelve, sixteen, but this at five is
(22:18):
very low straight away, So they're saying a serve is
there's two serves per pack, and that cooks up to
give six hundred grams, so three hundred gram per serve
and it gives a massive How many is that?
Speaker 2 (22:32):
Two? Seven?
Speaker 1 (22:34):
Okay, thanks Sam, you'll have your turn in a minute.
Seven hundred calories she's public couldn't read, so I'm stronggling
she's so excited about hydration today.
Speaker 2 (22:43):
Seven.
Speaker 1 (22:43):
I was trying to do the maths. Actually, man, seven
hundred calories, which is not insignificant. Thirty grams of protein,
which is high, isn't it? Like usually for pasta? How
much would you get like ten twelve? Normally do you reckon?
Speaker 2 (22:55):
Yep?
Speaker 1 (22:56):
Twenty grams are fat, so it's not a low fat product,
which I found interesting because it's got that ricotta and
dairy base in it. It's actually six point seven grams
per hundred, so low fat's less than three. So it's
not high, but it's certainly not low, and saturated fat's
low overall at two point eight per hundred, but you'll
get quite a lot eight point four per serve, again
because of the dairy, not so much the beef. Then
(23:18):
you get a whopping eighty two grams of carbohydrate, So
even though it's higher in protein, it's certainly not low
in carbohydrate. Four point eight sugar is just coming a
little bit from the dairy massive dietary fiber two sixteen
point eight, which is much higher than you would normally
get with pasta. I'd say at least three times the
amounts of the pea protein and pretty solid in the sodium,
like twenty two hundred. That's more than the entire daily
(23:40):
recommended intake of salt massive. So I'm sort of with
this product. The only people that I would use it
for is teenage boys because they have big energy demands.
It's very salty if they're doing a lot of activity.
But I don't actually have a lot of place for it.
I think that the profile it's not amazing. I don't
(24:01):
love pea protein added at the expense of beef, which
is only five percent, and I think I would rather
people have like pasta and add some meat sauce or
pasta and tuna the plain ones. Then I would suggest
clients buy this product. So I would be like, buy
the regular latina and added tiner tuna, and you're going
to be much better off than spending the extra on
(24:22):
this and thinking it's a good product, because nutritionally the
profile has some negatives. You know, it is high in sodium,
relatively high and saturated fat, and it is using a
process form of protein to get those numbers up. So
that's my position. We hadn't discussed it before he popped on.
What do you think I.
Speaker 2 (24:38):
Can't get past eighty three grands of carbohydrated seray six
slices of bread. Yeah, so I agree, Like not just
teenage boys, Like very active teenage boys would be the
only ones I would be using it for. If you've
got a teenage boy and he's a game when he
doesn't really do much activity, this is not the product.
It's really very active because again, af they're active, they're
sweating out so they can kind of buffer some of
that sodium. But two thousand milligrams for a teenager is
(25:01):
a massive whopping them out of sodium, close to eight
hundred calories by time you I had sourcein, and then
of course everybody wants to add a bit of cheese
on top. You're looking at eight hundred to one thousand
calories for a meal. So for a growing, active teenage boy,
not a problem. But you know, for a metopausal woman
who's just trying to eat more protein, this is not
the product for you. That's not the product for me.
It's not the product for you, Susie. This is not
(25:23):
really what i'd ever recommend for a client like you.
I'd use the normal rabioli and I'd be adding in
a bit of chunea or chicken or something to that,
bulk it up with a bit of venge and make
a packet stretch to three meals and not two. But
you know, it's a pretty cost effective way to get
in thirty grams of protein. But that's probably the only
real benefit I see, if I'm being honest, in this
product is like thirty grams of protein for on sale,
(25:44):
you know, maybe three.
Speaker 1 (25:44):
Dollars a serve float a calorie so for.
Speaker 2 (25:47):
Yeah, huge calories, huge carves, huge sodium, SOD. And the
fiber again not that natural type of whole grain type
fiber that we want, more modified fiber being added in
from that textureized pea protein. So it's not actually adding
any goodness to your gut health from like a whole
grain perspective either. So I wouldn't really see the huge
fiber as a positive either.
Speaker 1 (26:05):
If I'm being honest, I feel like they've got the
pasta and just like added everything in they could just
to bog it up, like, have a truckload of salt,
have a truckload of protein, have a truckload of fiber,
and let's see what comes out, see what happens. Yeah,
so yeah, I thought it was interesting because we know
straight away as soon as people see protein on packaging,
it's a very effective marketing tool to sell. But yeah,
(26:28):
from my perspective, i'd stick to your original or the tiner,
and if you need more protein, add a bit of
tuna or chicken to any mix with some tomato pisada,
and you're probably better off nutritionally.
Speaker 2 (26:37):
One hundred percent. It's definitely that health halo effect. We
see protein on the label and we think, oh, that's
automatically better. But you absolutely need to read your food
labels because this is really not a product i'd ever
really recommend. I think the normal standard baby or if
that's what you want, is probably a far better option
for most families, most people. Yeah, all right. Moving on
to our final segment of the podcast is our listener question.
(26:59):
So question is I have fussy kids, what are some
easy breakfast ideas for them? I like this question. This
is a good one. This is really common, particularly for
families that are just like everyone's just so busy in
the morning, like trying to get your kids out, Like
mine got a daycare. Most kids, you know school, if
they're older, they got a UNI. Trying to get them
out the door in the morning is like it's just crazy, right,
Like sometimes I might worry even on my car keys,
(27:21):
Like it's a bit of a madhouse in the morning.
So I think the key to focus on is simple
and balance and as much as you can prep ahead.
So I love like, if you've got really fussy kids,
make it a little bit fun, but don't make extra
work for you. So do like a build your own
yogurt pot. So give them like a bit of a
bowl of yogurt. You can have you know, little things
of berries, banana and musley, sprinkle of like some crush
(27:42):
wheat bigs. If you give the kids a bit of
choice and a bit of independence, they will actually probably
eat a better balance meal that if you just put
something directly in front of them. So have a little
sort of build your own yogat pot station that can
be a really great option. They're getting a bit of
protein and a bit of calcium through the yogurt, which
is a great base to start with it in the morning.
If you do, My kids like the dippy eggs like
(28:02):
you do the soft wailed eggs, and you dip the
little toast soldiers into them. That or like a mini omelet,
you can give them options like what do you want
on your omelet? Do you want cheese? Do you want
a little bit of you know, grated vegetables, that kind
of thing, smoothies or what of my clients we were
talking about for her fussy kids, we came up with
the idea of smoothie pops. Now that it's like summer,
so what you would put into a smooth You've got milk,
(28:23):
you've got yogurt. Kids need a bit of extra fat,
so nut butter, hemp seeds, cheer seeds, a bit of oads,
that kind of thing. Whatever you put into your smoothie,
blend it and then put it in those little ice
popsicle you know, molds and freeze them and the kids
can have like a healthy ice cream for breakfast. But
it's like a really nourishing smoothie pop. That can be
a really good option for fussy kids. If you want
(28:44):
to do pancakes or pikelets, you've got to start with
a base of a whole meal, like a whole meal
flower you just have to and you can do things
like grated apple, grated zucchini. You can mash a bit
of banana in there, put some cheer seeds in there.
So pancakes and pikelets can actually be a really nourishing
option for fussy kids. Same thing with like a homemade
banana bread, a homemade chocolate zucchini bread. And these are
things you can prep in advance. You can slice, you
(29:05):
can freeze, you can bring out for a busy morning,
Like often my kids will be eating a homemade muffin
on the way to swimming lessons and then we go
straight from swimming at eight o'clock in the morning, straight
to daycare drop off. I drive David into the city
for work, I come back, I start my day. So
it's like a manic like two hours on like a
Wednesday morning for us. So often they might have like
a blended smoothie and a cup or just like a
homemade banana bread. So those are things I find work
(29:26):
really well for bussy kids. And if you can again
just like pimp out what the kids love, like if
they like a muffin, if they like a banana bread,
if they like a pancake, just pimp it up with
some like healthy options. A bit of grated zucchini, a
bit of mashed banana, or you know, grated apple can
go a long way.
Speaker 1 (29:41):
Yeah, I agree. I think that they are great options.
As the kids get older, it's all about grab and go,
and those old days where we saw a people sitting
down having bowls of cereal, it just doesn't happen. I
actually use chocolate milk in a popper because it's just
grabbing and going. I think just a slice of bread
with peanut butter or vegimiite, you know, soft bread. My
(30:03):
kids love that. If it's fresh, they're happy to have that.
I think that a tube of yogurt, the yogurt chubs
with no added sugar, you can get a whole range.
Speaker 2 (30:09):
Now.
Speaker 1 (30:10):
I think there's the Tama Valley, there is the oh,
what's that brand, Farmer's Union. I've got a kid's one
that's got no added sugar as well. I think they're
not messy. I think they're great. I actually even think
something like a cheese and crackers is better than nothing
when you've got kids who are really you know fussy.
So I think the thing that I'm trying to do
is that if you look at grab and go snacks,
(30:31):
they're generally high carbohydrate. So if you think like some
cereal in a container, or a musli bar or little
bisk they're all calm. So we want to give them
some nutritional content and some protein. So whilst those things
I've described are not the best, like chocolate doesn't have
added sugar, at least it's got some protein. The same
if you have a slice of wholemeal, whole grain bread
with some peanut butter, they're getting some good fats or avocado,
(30:53):
or a couple of crackers, you know, if kids will
eat crackers with cheese or with peanut butter, the corn thins,
they're all options that are particularly quick and easy and
also grab and go. So I think it's just a
matter of getting something into them and something that I
would rather give them, something like that that has some
nutritional quality than a biscuit or something just all carbohydrates.
So if you can get something with a beard of protein,
(31:15):
that would be my preference.
Speaker 2 (31:17):
And if you are, do you have that a little
bit of extra time the night before doing like an
overnight odoor or cheer pudding. Then they can kind of
eat that on the car on the way to school
or something that can go a long way as well,
because you can get quite a lot of nourishing ingredients
in if you've got the die.
Speaker 1 (31:28):
Yeah, Or I like the homemade uffins, Like if I
make muffins, I'll do a base of Greek yogurt, wholemeal flour.
Sometimes I'll put a bit of zucchini grated in there
as well, the eggs, you know, banana, some berries, like
my kids will eat those. I think they're actually quite good.
They don't have a lot of protein, but they're still
better than sort of anything carby or even like I'm
(31:49):
usually cookie with an oat base, you know, when my
kids were younger, I would do those with mashed banana
and then I'd get them and dip them in a
bit of chocolate at the bottom. So again not a
lot of protein, but still whole grain better option than
a lot of commercial QUICKI options. So yeah, And I
think with kids it's just sometimes mixing it up or
different kind of varieties of something they can grab and go.
(32:09):
That's novel more than anything.
Speaker 2 (32:11):
I will quickly say, though you mentioned like not a
lot of protein. Don't. But frey listeners don't forget that.
Little kids don't need a lot of protein. Like five
to ten grams of protein is more than enough for
a child under ten years of age once they get
into the teenage years, Yes, ten to twenty grams of protein.
But kids do not need thirty forty grams of protein.
Kids do not need high protein yogurts. Kids do not
need four boiled eggs for breakfast. It is far too
(32:32):
much protein for them. The main nutrients they need are
carbs and fat, and they yes, a little bit of
protein is important. So, like Susie said, a cup of
milk is more than enough protein for most children under
about twelve years of age, So just be mindful of that.
They don't need a whole whack of protein. When we
say that we want a bit of protein in there,
a bit of nut butter and a slice of whole
grain bread, it's going to give us about six to
eight grams of protein, and that is actually more than
(32:53):
enough for most small children.
Speaker 1 (32:54):
Yeah, that's a really good point. Yeah, five to ten
would be what I was looking at. So a glass
of milk with a bit of milo is actually a
pretty good option.
Speaker 2 (33:01):
Compared to yeah, if they're just playing rice crackers by itself,
because that would just be all carb yep.
Speaker 1 (33:06):
Good yep.
Speaker 2 (33:07):
All right.
Speaker 1 (33:08):
Well, that brings us to the end of the Nutrition
Couch for another week. Please keep telling your friends about
us and check us out on our new YouTube channel
if you'd like to see what we look like when
we're chatting away. And we're trying to grow that audience.
So please tell your friends about us and give our
new Hydrated go you'll find that designed bydietitians dot com,
and we'll see you next week for a regular episode drop.
Thanks for listening, Catch you guys next week.
Do you love a summer barbecue? Chops, burger sausages, all
Ozzie staples throughout the warmer months and while there are
some healthier options, it can be tricky to not overeat.
So in today's episode of The Nutrition Couch, we chat
all things barbecues and how to keep your diet on track.
If you are a barbecue regular, Hi, I'm Cussie Burrow
(00:26):
and I'm Lean Ward, and together we bring you The
Nutrition Couch, the weekly podcast that keeps you up to
date with everything you need to know in the world
of nutrition. As well as barbecues. We have a brand
new designed by dietitians product to share with you. We
have another protein rich supermarket option to review, and our
list of question is all about fussy kids. So then,
(00:48):
after a very long what seemed like a very long
winter with pretty crappy weather, what I've noticed with my
clients since the October long weekends and the footy finals
is that barbecue are back in full swing.
Speaker 2 (01:02):
Now.
Speaker 1 (01:02):
Who you wouldn't be a nusey if you didn't love
a barbecue, really would you like? It's synonymous with summer
and just life in Australia in general, and you know
there's something incredibly simple, particularly if you're used to having
to cook in the kitchen, to just hand over the
protein to someone else and take care of a few salads.
And everyone likes generally something in a barbecue. But I
thought to myself, we haven't I don't think spoken about them.
(01:23):
And I've had a couple of examples come through with
my client's food diaries in the last few weeks, where
the barbecue, even though on the surface it might look healthy,
it is far from it because inevitably there's fattier cuts
of meat, multiple proteins, chops, sausages, burgers, lots of carb
heavy salads so potato salads, potatoes, bread rolls, and then inevitably,
(01:45):
you know, there's dessert and drinks as well. So I
thought it was probably quite an opportune time to talk
about how we would manage a barbecue so that you
can still enjoy all of the lovely parts of it,
you know, and enjoy the meats and the proteins and
all the things that you would normally have, but learn
how to cater as well for yourself so you can
keep your diet on track. Because really, you know, I
(02:05):
understand if people are having an occasional fast food meal
or a restaurant meal where we don't have a lot
of control, it can be tricky to keep things under wraps,
you know, calorie wise, But in the case of a barbecue,
it's actually pretty easy to make some very simple swaps
and changes and keep your diet completely on track, isn't it.
So the first thing I would say is, do not
assume that just because someone's doing protein it's healthy. Because
(02:28):
the way barbecues work, fattier meats tend to taste better
and cook easier. You know, whenever I hand my husband
the Dodge the leans, not Dodgy, the lean sausages, he
gets a bit annoyed because he's like, oh, these are
hard to cook, because it's easy to cook the fatty ones.
Really so in the case of chops, chicken thigh, most
burger patties, and most sausages, they're at least twenty, if
(02:50):
not thirty percent fat. Like if you take a good
look at the sausages in the supermarket, basically the cheaper
they are, the higher fat content will be. And most
of those meats are all pretty fatty, so easy swap
straight away. You are better to go for the ten
percent fat sausages. There's the chicken ones in woolies and coals,
as well as the peppercorn and lean beef. There's the
extra lean beef patties and the macro have a lean
(03:13):
chicken breast. It's less than ten percent fat. And then
in the case of chicken, you're much better to do
those chicken type kebabs or marinated kebabs, which cook quite
well because they are actually made with very lean chicken
breast or tenderloin and they're much much lower in fat.
So I will say to people, and this comes down
to the idea that you have to prepare and protect things,
(03:34):
because I'll say to clients, will just take your own
lean sausages, and they're kind of horrified. I'm like, well
that I would do that, you know, because if you
go to any barbecue, they're always the fatty meat. So
you know, most of us, if we're having regular social
events in the summertime, we do have to be a
bit more discerning. And I wouldn't be offended if someone
brought some lean protein. If anything, I'd be grateful because
the cost of food is high, so you know, I think,
(03:55):
don't be scared to do that. I think always when
you can make sure or take with you a very
leafy salad because like I said, coal slaws, commercial coalslaws,
high in fat, pasta salad, potato salad, it's so easy
to have. You know, your favorite Asian style salad. I
love a roasted veggie, one with pumpkin eggplant, and you
(04:16):
can even cook those veggies on the barbecue. And then
just a big leafy green with a nice cheese through it,
and everyone eats it when it's there. It's just making
sure that you take it so that you've got it
is easy. And then I would say just watch the
little extras. So things like the onions are great, the
veggies are great, but you probably don't need the garlic
bread at a barbecue. You probably don't need the soft
white bread roll. Really, you know, it tastes good, but
(04:38):
we can't have it all. And if you're having wine
and you're having Nibley's before the barbecue, if the goal
is to keep your diet on track, i'd be ditching
those little extras that very easy slip in just because
we have that mindset of oh well we're having a
barbecue and it's pretty healthy.
Speaker 2 (04:52):
Yeah, And like you said, the doubling down on the protein,
Like we all know that protein is healthy, yes, but
there's an upper limit and a lower limit, like not
enough protein isn't great for us. And then too much
protein also drives up the overall calorie load. So there's
a sweet spot for protein. And if you're gonna have
a sausage and a chop and a chicken kebab, do
you need that much? And it's all very dependent on
the person and their lifestyle their goals, but just a
(05:14):
smart question to ask. And like Susie said, you absolutely
need to either bring or get someone else to bring
a really good quality salad because when you think about it,
and I always say this to my clients, so like, oh, no,
I don't need to bring the salad. The salad to
be there. And I said, stop and have a think
for a second. What type of salad listen out for me?
And they're like parsa salad, rice salad, potato salad. I'm
like what if these all got in common? Right? And
(05:35):
they're like, oh, they're all carby salads. I'm like, yes,
is there anything wrong with that? No? But again, if
you're gonna have the bread roll, you're gonna have the
garlic bread, You're gonna have the parsa salad, the potato salad,
the rice salad. There's not a whole lot of free
veg in those types of salads. It might be a
little bit of you know, spinach through one of them,
but that's as much as you're gonna get. So even
a Greek salad goes a long way. Something with a
(05:55):
few non starchy vegetables in there goes a long way.
Or even roast and veggie caababs are a really good
one as well, So you can thread like chicken onto
the kebabs as well, do chicken and veggie kebabs, or
you can just do like a vegetable kebab that cooks
really really well on a barbecue as well. And then
to your point where a lot of times when we
do a barbie it is a bit of an occasion,
like it's in a celebration or it's a catch up,
So there does tend to be nibblies before there does
(06:17):
tend to be like a good old Aussie favorite like
a pavlova or something for a dessert. So you do
have to be a little bit careful with you know
how much you do want to indulge. My number one
tip when we say it a hundred times over on
the podcast, is not got a social thing starving. So
even if summer barbecue tends to be a social occasion,
don't go in starving because you will eat way more
(06:37):
on the cheeseboard than you plan to. You will need
multiple serves of protein, the big bread roll, multiple serves
of the carbi based salads, and then you probably will
have some of the dessert as well if you're genuinely hungry.
So it goes a long way to have a bit
of a protein shake or a protein yogurt, or even
just like a mini meal like a bit of toast
with avocado or something before you go, so you're not
going into that social situation starving. And that's not just
(06:59):
some of barbecues. That's dinner's out, it's parties, it's work events.
It's all the same throughout the summer social season. But
I think they're there. Three big ones is watch the
balance on your plate, don't go starving, and just keep
those portions in check and make sure you're bringing a
healthy dish up. There's going to be dessert offered to
bring a fruit platter, because again, if the healthy food
(07:19):
is there, most people will eat it. If there's going
to be a tikidary board or a cheeseboard, make sure
that you offer to bring all the veggie sticks in
a healthier type of dip for that cheeseboard, and that
way there's some better quality choices for you to choose
as well.
Speaker 1 (07:31):
True, and I think there are on the boards. It's
easy to load up the veggies and the healthier dips.
There's quite a few of those around now that are
much lower in fat. There's also things like, you know,
use shaves of cheese rather than big chunks of it,
so you're still having the flavor, but you're not having
the big chunk of camember or bree. And I think
in the case of desserts, look for things that are
individually portion because whenever there's a cake or a pudding,
(07:53):
people will often serve a big slice and then there's
ice cream, Whereas if you do a bit of a
platter with many individual pavlovers or chopped it fruit, then
you can have a little taste without completely having a
whole nother meal because of that heavier type dessert. So
I think it's just, you know, go on as you
mean to proceed. If you have a barbecue once a
month and it's your big social occasion with family, go
(08:15):
for it. But if you're socializing regularly and having them
multiple times a week, it is really worth thinking about
how you can just have the healthy options on hand
that you need. And it really is not a big swap.
You're not going to feel deprived, just still having just
as many delicious meals, but you are easily swapping out
and cutting a lot of calories out by making those
swaps in there.
Speaker 2 (08:34):
Absolutely, I'm just add prawns. Like in summer and Australia,
prawns are an awesome lower calorie, higher protein thing to
throw on the barbecue. Are they more expensive than most
of the protein meets, Yes, but if you are happy
to invest in some form of seafood, it's a really
really great option and a much leaner option for the
barbecue as well.
Speaker 1 (08:52):
True. All right, Leama, we've got a new baby, don't we.
We've been birth in trying to birth a baby for
quite some time.
Speaker 2 (09:00):
It's been a long time coming.
Speaker 1 (09:01):
It's been a long time coming. So we have finally
got our hands on the latest addition to the design
by Dietitians range, which is our hydrate range. So we
have two flavors. We have a blood orange and mango
and a lemon lime and we have been thinking about
doing this for a while. Lean in particular was very
keen since she's got a sauna and is regularly dehydrated.
(09:23):
And you know, I think the first thing we should say,
is Dietitians, is that for many years we would have
been towing the line and said that people don't need
to add electrolytes to their day to day intake because
you drink water and we generally have good hydration. Well, no,
that's a lie. We don't have good hdration. We are
drinking water or think we are, and we don't need
to add necessarily mineral salts to the diet. But what
(09:44):
we're seeing, and it's sort of an interesting area within
active populations, is whether you've got a mum who is
pregnant and has morning sickness or breastfeeding, not having a
lot of times look after ourself, or participating regularly very
high intensity training sessions so you might go get up
at the cracker door and be doing you know, big
(10:05):
hit sessions where you're burning four five, six hundred calories,
or you may be living somewhere very very hot coming
into summer. And what we're finding is that people are
seeking out gentle electrolyte mixes that are lower in sugar
than sports drinks to help aid their hydration. And I
can see why people are using them. Whereas as I said,
(10:26):
if you'd asked me twenty years ago, I would have
been like, there's no need for people to add electrolytes.
Now I find that a lot of people like them
because if they are dehydrated, they've woken up after a
big night out, or they've had a very salty meal
and they're up to train, they find that they recover
better when they add some simple electrolytes to their water.
It helps them to re establish their fluid balance, makes
(10:48):
them feel better very very quickly. I was at a
big thirty or not thirtieth, I wish at a big
fortieth aven in Overseas recently, and I couldn't believe that
friends of mine they're electrolytes with them. I was like, Wow,
this is a yeah. And I was like, oh, we
need to give them mouse because they can't be using
other brands. So I traditionally used hydrolyte, but now here
(11:09):
we go, we've got our own hydrates. So this has
primarily been your baby lean as you tell me this,
this is my idea, absolutely right, and I'm on board.
And we're really happy with our flavors now thanks to
all the people that we tried and voted on flavors
and who tasted them for us. But we're really happy
with the formulation. And they're quite a gentle mix of electrolytes,
aren't they. So it's not as intense as something like
(11:30):
Gatorade or power Aide.
Speaker 2 (11:32):
It's a little bit an electrolyte, so it's technically legally
a hydration rate. And we did that on purpose a
because we wanted My biggest issue when I was saying
this is Susie my rand is with that most of
the electrolyte companies have ridiculous amounts of sodium in them.
And if you were running a marathon, if you are
out on the hot roof in summer all day long,
and I'll give you a perfect example. My brother's an
(11:53):
electrician and he's got apprentices and he doesn't get up
in the roof much, but it got really hot in
Brisbane about a week ago, and I took everyone by surprise.
We were wearing jumpers one minute and then it's like
thirty something degrees outside and he was up in the
roof and he said, he texted me and he goes,
I've just I was lying down on this lady's garage
for an hour and a half vomiting. I think I've
got heat stroke. And I said, you probably do. You've
been up in the hot roof crawling around trying to
(12:14):
put it in your electrical wires or whatever they do.
And I said, you need to get home. So he
had made his apprentice driving home. You couldn't even drive.
He was that on well, and I said, you need
to go and smash some hydrolight. You know, you need
to get in some sodiums and potassium and magnesium. And
that is a really common occurrence. And for about I
would say two years now with my training, maybe more
out of that postpartum period when I stepped up my
(12:35):
training a level. On a Monday and Thursday, I'll typically
do more of a conditioning session. So whether that's more
like a CrossFit Star class, it's a hard class. My
heart rates one eighty one ninety. There's not a whole
lot of a break. It's about thirty to forty minutes
of training and I'm gassed afterwards. I feel fine in
that workout, fine for about an hour afterwards, and I
would just drink water. It's all would drink. I'd come
home and have a breakfast, and then I'd come home
(12:57):
and I'd have a coffee. And then about an hour
or so after I finished that class, I would have
this raging, like frontal lobe headache. I could netglate rid
of all day. Nothing, no panadol, no like neck massage,
nothing can get rid of this headache. And then one
day it clicked and I was like, I need some electrolytes,
Like I'm not getting I'm sweating it all out and
water is not enough. So again I think, does the
(13:19):
average person need an electrolyte? No, do we own a
supplement company. Yes, We're not going to tell you that
you need something that you don't need. But there is
a special group of people, like Susie said, who now
are using things like hydration ranges. And our biggest issue
with electrolyte ranges is the massive amounts of sodium that
they have in them. Some of these brands have six hundred,
(13:39):
one thy twelve hundred milligrams of sodium in the range.
It is way too much. Most standard people get more
than enough sodium. If you have an office job, if
you don't really exercise, you don't really need electrolytes. There's
this whole thing online where it's like water is not enough,
water dehydrates you. It's not actually true. But if you
are active, if you are someone who's had a really
big night on the booze, if you're breastfeeding, if you're pregnant,
(14:02):
if you have morning sickness, if you, like us, had
gastro from daycare twice this year, Oh my god, it's awful.
Don't even can't even go. That was like PTSD from it.
It's awful. If you're recovering from a vomiting or a
diarrhea bug, you need some electrolytes. But so what we've
done is we've formulated our range to be a hydration range,
so it's about a half strength of an electrolyte without
(14:22):
crazy amounts of sodium in there. SWI serve of both
of either the blood orange and mango, which is the
most epic flavor ever. I must say, or a serve
of the lemon lime, which this one surprised us. I
wanted grape, but our community made us choose lemon lime.
So if you're someone that doesn't love overly sweet things,
the lemon lime flavor is absolutely few. I like a
sweeter type of electrolyte, and so the blood orange mango
(14:43):
is my absolute favorite. And when we sent it out
to all our family and friends, these were certainly the
top two, weren't they These were the two that everybody loved.
We had about four flavors to pick from, and it
just kept coming back that everyone wanted the lemon lime
and the blood orange. So in a serve of that
very minimal calories, ten to twelve calories, I think up
the top my head. Minimal protein, minimal fat, as you
would expect, there's about three grams of carbohydrate, so on purpose,
(15:06):
we've kept it very low carbohydrate, very low sugar. Sodium wise,
we've got about one hundred and fifty milligrams of sodium
per serve, so a service five grams. There's a little
scoopa in the packet, one hundred and fifty milligrams of
sodium and one hundred and fifty milligrams of potassium and
fifty milligrams of magnesium. They're the three most common electrolytes
people would need if they have more of like a
dehydrating condition, they've done a heavy amount of exercise. They
(15:28):
as we said, are pregnant, breastfeeding, nauseous, vomiting, recovering from
gashro recovering from a big night out, or you've just
got to, like your peteacher out in the hot sun
all day and you're sweating a lot. That is where
you'd want to replace some of these electrolytes within your body.
So a standard service five grams. I personally think that
most people would take a standard serve. If you are
(15:49):
more of that pregnant breastfeeding, you've got increased requirements. Breastfeeding
feeding mums, you and I both know you just carry
your drink bottle everywhere. You can never get enough water.
So sometimes just adding in a few electrolytes is helpful
and our just safe for both healthy pregnant women and
healthy breastfeeding women as well. If you've got medical conditions,
et cetera, definitely check with your doctor. I would use
a serf for that, where I would use a double
(16:10):
serve is if I have a really client with a
tough exercise conditioning CrossFit style class, I would double the amount,
so then you're getting three hundred milligrams of sodium potassium
and one hundred milligrams of magnesium. It's still much lower
than the traditional some of the traditional electrolytes on the market,
but it's going to give you a really good boost
of those electrolytes and minerals that you actually need if
(16:32):
you're recovering from, as I said, vomiting, gastrobug diarrhea, or
anything like that. I do a double serve. If you're
just going in a standard sauna fifteen twenty minutes, you're
probably okay with one serve, But if you're doing a
workout and then a sauna session, I would do a
double serve on top of that. So it's completely fine
to take two or three serves of this a day
if you need it. And we've done it that way
because we want it to be an everyday hydration range
(16:54):
for everyday people. We're not saying every single person needs it,
We're saying, if you do need it, this is a
great alternative to the majority of electrolytes supplements in the
market which have just way too much sodium in them,
and everyday people do not need that much salt. Austraians
get enough salt. It's really not the salt that we
have an issue with. So that's why we took it
right down. And the other thing I will say, which
most people will probably bring up, is that, oh my goodness,
(17:16):
sucross is the first ingredient. Sucros is sugar. We have
added sugar in on purpose because if you do need
to replace your electrolytes, you very likely need to replace
a little bit of calories or sugar as well. But
don't panic. Both flavors only have about three grams of
carbohydrate two to three grams of sugar preserves. It's a
very low sugar formulation, but there is a little bit
(17:36):
of natural sugar in there. The range is gluten free,
it's vegan. It is low and sugar. Only natural colors,
only natural sweetness, a little bit of steaviier. There's nothing
artificial in there. I covered it all off. That's basically
so yeah, I think it's.
Speaker 1 (17:50):
A good summary because I think there is a lot
of I guess we in our experience we tend to
see people who are either doing very little exercise or
way like huge amounts. I think coming into summer where
you're in hot pilarate studios and hot yoga studios in particular,
if you do any kind of bickeram or hot yogurt
and sweating bucket loads, these are absolutely for you. And
I have a lot of clients who are doing you know,
(18:11):
up at six am doing CrossFit, a lot of Queenslanders.
You know, we do lose a lot of fluid and
it can make us feel really quite unwell. So yeah,
I think it's just a nice addition to the range.
I find there's a lot of mums who are constantly
chronically dehydrated. There's a lot of people who party who
are constantly dehydrated, and this is just a nice gentle
mix that will assimilate very well with your dietary intake
(18:33):
to help rehydrate you in a very gentle, palatable way.
So find it a designed by dieticians, it's our latest
hydrate range and like everything, we can't wait to hear
your thoughts on it.
Speaker 2 (18:43):
Yeah, definitely, And I would also say that yes, we
develop our ranges for women's like we do with the
whole brand, but It is completely fine to give it
to your partners. Somebody messaged me online and said, my
son's sixteen, he's would you say he's sixty five kilos,
He plays a lot of sports, he sweats a lot,
like he's a salty sweater. Is this appropriate for him?
And I said absolutely so. As we said, it's a
very safe and gentle range. Your partners can use it,
your hobbies can use it. If your children are old enough,
(19:05):
they play a lot of sport, they're a bit bigger,
it would be completely fine for them.
Speaker 1 (19:09):
I actually think it's even better for the kids because
what I see at my kids sport is the kids
are having full strengths parade and gatorade. They're having full
strength and its sugar. So you know, I've got one
little boy who really doesn't drink very much, and they
just run. These little kids run for hours. You know,
they go from one game to the other, or cricket.
You know, my kids played two games of cricket on
the weekend. They're out in the hot sun. I've got
(19:30):
one who's a good water drinker, but one who is not.
So I'm very happy for the kids to have these.
These are quite safe for children. Over the age of
say five, six seven, And if they are kids who
don't drink a lot and they do do a lot
of sport, this is actually quite a good product for
them as well.
Speaker 2 (19:44):
Yeah. Absolutely. And I had a couple of samples left over,
and when we were recovering from our gastra bug, we
had a thing of hydra like little tablets and we
ran out and I just put the samples at the
hydral like into the kids drink bottles and was like,
drink this as we were recovering from that gastro bug.
So even for really little kids, if you have a
huge rehydration requirement, like you are recovering from a vomiting
or a diarrhea bug, I think it would be completely fine,
(20:04):
but always best to check with you know, your health
professional for these.
Speaker 1 (20:07):
Things as well.
Speaker 2 (20:08):
True.
Speaker 1 (20:09):
Okay, Lee, and there's I've got a new product to
talk about with you. And I thought this has been
around for a little while now and we haven't covered it.
So the one I've chosen today is the Latina Fresh
Protein Pasta. I've got the beef and ravioli version of it. Now,
going back to my days at university, I would eat
Latina pasta at least once a week. The spinach and
recuaded one was my favorite, with a bit of domeio
(20:30):
pasta sauce back in the day. Now I know that
a lot of I know Lee's from Lees and Sarah
loves these products for her boys because they're just quick
and easy. You can stick them into the pan and
with a bit of tomato pasta sauce and you've got
sort of a filling meal for teenagers in particular, quite quickly.
They're very convenient. I don't buy them myself at the
moment my boys are a little bit young, but I
(20:51):
can imagine that when they're getting to teenagers, I'm trying
to fill them all the time. These will be quite
a convenient product. And in general Latina Pasta, the fresh ones,
they're all pretty good, you know, in the supermarket. I
don't have any fundamental issues with them. I think they're
a good base. You can use different portions and mixed
through with lots of veggies. But this is the specific,
the protein version, and at the time of recording, it's
(21:12):
on sale for six fifty for four hundred grams, but
it usually is nine dollars. Now, I would think you'd
get at least two serves if not more, so that's
pretty good. You know, four to fifty per serve. But
this is specifically marketed for the protein, so the ingredients
are watia molina, but we wealina. Ricotted cheese is high
(21:35):
up on the list, so two whole foods going in
straight away, milk, salt, food acids, thickener, water, egg, and
then texturized pea protein is added to bulk it up.
Palmers and cheese five percent, followed by beef five percent,
so that's pretty low in actual meat content, bread crumbs,
vegetable oil, salt, onion, caramelized sugar, wheat, fiber play buff
so relatively clean ingredient list. The thing that sort of
(21:58):
stands out for me straight away is five percent beef
is very low. So when you're you have a turn
in a minute land where you turn in say commercial asagna,
its ranges between if you can find a twenty percent
beef product is pretty high. They're rare. Most of them
are about ten, twelve, sixteen, but this at five is
(22:18):
very low straight away, So they're saying a serve is
there's two serves per pack, and that cooks up to
give six hundred grams, so three hundred gram per serve
and it gives a massive How many is that?
Speaker 2 (22:32):
Two? Seven?
Speaker 1 (22:34):
Okay, thanks Sam, you'll have your turn in a minute.
Seven hundred calories she's public couldn't read, so I'm stronggling
she's so excited about hydration today.
Speaker 2 (22:43):
Seven.
Speaker 1 (22:43):
I was trying to do the maths. Actually, man, seven
hundred calories, which is not insignificant. Thirty grams of protein,
which is high, isn't it? Like usually for pasta? How
much would you get like ten twelve? Normally do you reckon?
Speaker 2 (22:55):
Yep?
Speaker 1 (22:56):
Twenty grams are fat, so it's not a low fat product,
which I found interesting because it's got that ricotta and
dairy base in it. It's actually six point seven grams
per hundred, so low fat's less than three. So it's
not high, but it's certainly not low, and saturated fat's
low overall at two point eight per hundred, but you'll
get quite a lot eight point four per serve, again
because of the dairy, not so much the beef. Then
(23:18):
you get a whopping eighty two grams of carbohydrate, So
even though it's higher in protein, it's certainly not low
in carbohydrate. Four point eight sugar is just coming a
little bit from the dairy massive dietary fiber two sixteen
point eight, which is much higher than you would normally
get with pasta. I'd say at least three times the
amounts of the pea protein and pretty solid in the sodium,
like twenty two hundred. That's more than the entire daily
(23:40):
recommended intake of salt massive. So I'm sort of with
this product. The only people that I would use it
for is teenage boys because they have big energy demands.
It's very salty if they're doing a lot of activity.
But I don't actually have a lot of place for it.
I think that the profile it's not amazing. I don't
(24:01):
love pea protein added at the expense of beef, which
is only five percent, and I think I would rather
people have like pasta and add some meat sauce or
pasta and tuna the plain ones. Then I would suggest
clients buy this product. So I would be like, buy
the regular latina and added tiner tuna, and you're going
to be much better off than spending the extra on
(24:22):
this and thinking it's a good product, because nutritionally the
profile has some negatives. You know, it is high in sodium,
relatively high and saturated fat, and it is using a
process form of protein to get those numbers up. So
that's my position. We hadn't discussed it before he popped on.
What do you think I.
Speaker 2 (24:38):
Can't get past eighty three grands of carbohydrated seray six
slices of bread. Yeah, so I agree, Like not just
teenage boys, Like very active teenage boys would be the
only ones I would be using it for. If you've
got a teenage boy and he's a game when he
doesn't really do much activity, this is not the product.
It's really very active because again, af they're active, they're
sweating out so they can kind of buffer some of
that sodium. But two thousand milligrams for a teenager is
(25:01):
a massive whopping them out of sodium, close to eight
hundred calories by time you I had sourcein, and then
of course everybody wants to add a bit of cheese
on top. You're looking at eight hundred to one thousand
calories for a meal. So for a growing, active teenage boy,
not a problem. But you know, for a metopausal woman
who's just trying to eat more protein, this is not
the product for you. That's not the product for me.
It's not the product for you, Susie. This is not
(25:23):
really what i'd ever recommend for a client like you.
I'd use the normal rabioli and I'd be adding in
a bit of chunea or chicken or something to that,
bulk it up with a bit of venge and make
a packet stretch to three meals and not two. But
you know, it's a pretty cost effective way to get
in thirty grams of protein. But that's probably the only
real benefit I see, if I'm being honest, in this
product is like thirty grams of protein for on sale,
(25:44):
you know, maybe three.
Speaker 1 (25:44):
Dollars a serve float a calorie so for.
Speaker 2 (25:47):
Yeah, huge calories, huge carves, huge sodium, SOD. And the
fiber again not that natural type of whole grain type
fiber that we want, more modified fiber being added in
from that textureized pea protein. So it's not actually adding
any goodness to your gut health from like a whole
grain perspective either. So I wouldn't really see the huge
fiber as a positive either.
Speaker 1 (26:05):
If I'm being honest, I feel like they've got the
pasta and just like added everything in they could just
to bog it up, like, have a truckload of salt,
have a truckload of protein, have a truckload of fiber,
and let's see what comes out, see what happens. Yeah,
so yeah, I thought it was interesting because we know
straight away as soon as people see protein on packaging,
it's a very effective marketing tool to sell. But yeah,
(26:28):
from my perspective, i'd stick to your original or the tiner,
and if you need more protein, add a bit of
tuna or chicken to any mix with some tomato pisada,
and you're probably better off nutritionally.
Speaker 2 (26:37):
One hundred percent. It's definitely that health halo effect. We
see protein on the label and we think, oh, that's
automatically better. But you absolutely need to read your food
labels because this is really not a product i'd ever
really recommend. I think the normal standard baby or if
that's what you want, is probably a far better option
for most families, most people. Yeah, all right. Moving on
to our final segment of the podcast is our listener question.
(26:59):
So question is I have fussy kids, what are some
easy breakfast ideas for them? I like this question. This
is a good one. This is really common, particularly for
families that are just like everyone's just so busy in
the morning, like trying to get your kids out, Like
mine got a daycare. Most kids, you know school, if
they're older, they got a UNI. Trying to get them
out the door in the morning is like it's just crazy, right,
Like sometimes I might worry even on my car keys,
(27:21):
Like it's a bit of a madhouse in the morning.
So I think the key to focus on is simple
and balance and as much as you can prep ahead.
So I love like, if you've got really fussy kids,
make it a little bit fun, but don't make extra
work for you. So do like a build your own
yogurt pot. So give them like a bit of a
bowl of yogurt. You can have you know, little things
of berries, banana and musley, sprinkle of like some crush
(27:42):
wheat bigs. If you give the kids a bit of
choice and a bit of independence, they will actually probably
eat a better balance meal that if you just put
something directly in front of them. So have a little
sort of build your own yogat pot station that can
be a really great option. They're getting a bit of
protein and a bit of calcium through the yogurt, which
is a great base to start with it in the morning.
If you do, My kids like the dippy eggs like
(28:02):
you do the soft wailed eggs, and you dip the
little toast soldiers into them. That or like a mini omelet,
you can give them options like what do you want
on your omelet? Do you want cheese? Do you want
a little bit of you know, grated vegetables, that kind
of thing, smoothies or what of my clients we were
talking about for her fussy kids, we came up with
the idea of smoothie pops. Now that it's like summer,
so what you would put into a smooth You've got milk,
(28:23):
you've got yogurt. Kids need a bit of extra fat,
so nut butter, hemp seeds, cheer seeds, a bit of oads,
that kind of thing. Whatever you put into your smoothie,
blend it and then put it in those little ice
popsicle you know, molds and freeze them and the kids
can have like a healthy ice cream for breakfast. But
it's like a really nourishing smoothie pop. That can be
a really good option for fussy kids. If you want
(28:44):
to do pancakes or pikelets, you've got to start with
a base of a whole meal, like a whole meal
flower you just have to and you can do things
like grated apple, grated zucchini. You can mash a bit
of banana in there, put some cheer seeds in there.
So pancakes and pikelets can actually be a really nourishing
option for fussy kids. Same thing with like a homemade
banana bread, a homemade chocolate zucchini bread. And these are
things you can prep in advance. You can slice, you
(29:05):
can freeze, you can bring out for a busy morning,
Like often my kids will be eating a homemade muffin
on the way to swimming lessons and then we go
straight from swimming at eight o'clock in the morning, straight
to daycare drop off. I drive David into the city
for work, I come back, I start my day. So
it's like a manic like two hours on like a
Wednesday morning for us. So often they might have like
a blended smoothie and a cup or just like a
homemade banana bread. So those are things I find work
(29:26):
really well for bussy kids. And if you can again
just like pimp out what the kids love, like if
they like a muffin, if they like a banana bread,
if they like a pancake, just pimp it up with
some like healthy options. A bit of grated zucchini, a
bit of mashed banana, or you know, grated apple can
go a long way.
Speaker 1 (29:41):
Yeah, I agree. I think that they are great options.
As the kids get older, it's all about grab and go,
and those old days where we saw a people sitting
down having bowls of cereal, it just doesn't happen. I
actually use chocolate milk in a popper because it's just
grabbing and going. I think just a slice of bread
with peanut butter or vegimiite, you know, soft bread. My
(30:03):
kids love that. If it's fresh, they're happy to have that.
I think that a tube of yogurt, the yogurt chubs
with no added sugar, you can get a whole range.
Speaker 2 (30:09):
Now.
Speaker 1 (30:10):
I think there's the Tama Valley, there is the oh,
what's that brand, Farmer's Union. I've got a kid's one
that's got no added sugar as well. I think they're
not messy. I think they're great. I actually even think
something like a cheese and crackers is better than nothing
when you've got kids who are really you know fussy.
So I think the thing that I'm trying to do
is that if you look at grab and go snacks,
(30:31):
they're generally high carbohydrate. So if you think like some
cereal in a container, or a musli bar or little
bisk they're all calm. So we want to give them
some nutritional content and some protein. So whilst those things
I've described are not the best, like chocolate doesn't have
added sugar, at least it's got some protein. The same
if you have a slice of wholemeal, whole grain bread
with some peanut butter, they're getting some good fats or avocado,
(30:53):
or a couple of crackers, you know, if kids will
eat crackers with cheese or with peanut butter, the corn thins,
they're all options that are particularly quick and easy and
also grab and go. So I think it's just a
matter of getting something into them and something that I
would rather give them, something like that that has some
nutritional quality than a biscuit or something just all carbohydrates.
So if you can get something with a beard of protein,
(31:15):
that would be my preference.
Speaker 2 (31:17):
And if you are, do you have that a little
bit of extra time the night before doing like an
overnight odoor or cheer pudding. Then they can kind of
eat that on the car on the way to school
or something that can go a long way as well,
because you can get quite a lot of nourishing ingredients
in if you've got the die.
Speaker 1 (31:28):
Yeah, Or I like the homemade uffins, Like if I
make muffins, I'll do a base of Greek yogurt, wholemeal flour.
Sometimes I'll put a bit of zucchini grated in there
as well, the eggs, you know, banana, some berries, like
my kids will eat those. I think they're actually quite good.
They don't have a lot of protein, but they're still
better than sort of anything carby or even like I'm
(31:49):
usually cookie with an oat base, you know, when my
kids were younger, I would do those with mashed banana
and then I'd get them and dip them in a
bit of chocolate at the bottom. So again not a
lot of protein, but still whole grain better option than
a lot of commercial QUICKI options. So yeah, And I
think with kids it's just sometimes mixing it up or
different kind of varieties of something they can grab and go.
(32:09):
That's novel more than anything.
Speaker 2 (32:11):
I will quickly say, though you mentioned like not a
lot of protein. Don't. But frey listeners don't forget that.
Little kids don't need a lot of protein. Like five
to ten grams of protein is more than enough for
a child under ten years of age once they get
into the teenage years, Yes, ten to twenty grams of protein.
But kids do not need thirty forty grams of protein.
Kids do not need high protein yogurts. Kids do not
need four boiled eggs for breakfast. It is far too
(32:32):
much protein for them. The main nutrients they need are
carbs and fat, and they yes, a little bit of
protein is important. So, like Susie said, a cup of
milk is more than enough protein for most children under
about twelve years of age, So just be mindful of that.
They don't need a whole whack of protein. When we
say that we want a bit of protein in there,
a bit of nut butter and a slice of whole
grain bread, it's going to give us about six to
eight grams of protein, and that is actually more than
(32:53):
enough for most small children.
Speaker 1 (32:54):
Yeah, that's a really good point. Yeah, five to ten
would be what I was looking at. So a glass
of milk with a bit of milo is actually a
pretty good option.
Speaker 2 (33:01):
Compared to yeah, if they're just playing rice crackers by itself,
because that would just be all carb yep.
Speaker 1 (33:06):
Good yep.
Speaker 2 (33:07):
All right.
Speaker 1 (33:08):
Well, that brings us to the end of the Nutrition
Couch for another week. Please keep telling your friends about
us and check us out on our new YouTube channel
if you'd like to see what we look like when
we're chatting away. And we're trying to grow that audience.
So please tell your friends about us and give our
new Hydrated go you'll find that designed bydietitians dot com,
and we'll see you next week for a regular episode drop.
Thanks for listening, Catch you guys next week.
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I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Ruthie's Table 4
For more than 30 years The River Cafe in London, has been the home-from-home of artists, architects, designers, actors, collectors, writers, activists, and politicians. Michael Caine, Glenn Close, JJ Abrams, Steve McQueen, Victoria and David Beckham, and Lily Allen, are just some of the people who love to call The River Cafe home. On River Cafe Table 4, Rogers sits down with her customers—who have become friends—to talk about food memories. Table 4 explores how food impacts every aspect of our lives. “Foods is politics, food is cultural, food is how you express love, food is about your heritage, it defines who you and who you want to be,” says Rogers. Each week, Rogers invites her guest to reminisce about family suppers and first dates, what they cook, how they eat when performing, the restaurants they choose, and what food they seek when they need comfort. And to punctuate each episode of Table 4, guests such as Ralph Fiennes, Emily Blunt, and Alfonso Cuarón, read their favourite recipe from one of the best-selling River Cafe cookbooks. Table 4 itself, is situated near The River Cafe’s open kitchen, close to the bright pink wood-fired oven and next to the glossy yellow pass, where Ruthie oversees the restaurant. You are invited to take a seat at this intimate table and join the conversation. For more information, recipes, and ingredients, go to https://shoptherivercafe.co.uk/ Web: https://rivercafe.co.uk/ Instagram: www.instagram.com/therivercafelondon/ Facebook: https://en-gb.facebook.com/therivercafelondon/ For more podcasts from iHeartRadio, visit the iheartradio app, apple podcasts, or wherever you listen to your favorite shows. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.