October 28, 2025 • 35 mins
This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell tackle two big food questions women are asking right now — and the science behind them.
- Do You Really Need to Ditch the Dinner-Time Carbs?
- Why so many of us eat rice, pasta and bread on autopilot — and how to know if your body really needs it.
- Smart swaps to lighten your dinners without cooking two separate meals.
- How to balance portions when your partner or kids eat more than you.
- Real-life hacks for burgers, curries and creamy sauces that still taste amazing.
- The Fibre That Could Protect Your Liver
- New research from Nature Metabolism linking inulin — a type of prebiotic fibre — to better liver health and reduced inflammation.
- What fatty liver actually is (and why it’s not just about alcohol).
- Easy ways to add more inulin-rich foods like leeks, asparagus and artichokes into your week.
- Kitchen hacks to save time: how to freeze flavour cubes of onion, garlic and leek for gut- and liver-friendly cooking.
- The Portion-Control Dessert We’re Loving
- The Mars Bar frozen dessert bar (yes, really). Why one perfectly portioned treat can work better than “healthy” dessert substitutes.
- Listener Question: Should You Eat the Dressing in Salad Kits?
- The verdict on supermarket salad kits — and why those tiny dressing sachets aren’t the problem.
- How to make them a satisfying lunch or dinner shortcut without the food guilt.
Leanne and Susie wrap up with a reminder that balance matters most: simple swaps, not food fear, make nutrition work long-term.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
How much of your weekly food routine is completed on autoque.
You buy similar types of bread, or maybe you make
similar meals like stir fries, curries or pasta's every week.
Speaker 2 (00:13):
On today's episode of The Nutrition Couch, we look at
the common meals we.
Speaker 1 (00:17):
Make on autoque and the easy food swaps to improve
your nutrition without you even noticing.
Speaker 2 (00:23):
Hi. I'm Leanne Ward.
Speaker 3 (00:24):
And I'm Sissy Burrow, and together.
Speaker 1 (00:26):
We bring you The Nutrition Couch, the weekly podcast that
keeps you up to date on everything that you need
to know in.
Speaker 2 (00:31):
The world of nutrition.
Speaker 1 (00:33):
As well as simple swaps. We have some new research
that looks at what to eat for a healthy liver.
We also have a cheeky dessert option that may surprise
you in a good way. And our listener question is
all about pre made salads. But to kick us off today, Susie,
we are talking about simple swaps because I was having
a conversation with a client this week and she was
(00:53):
saying to me, you know what I found is really
working for me. It's like a dut boring food you know,
the steak, the potato, the bed. I just do chicken
and a salad kit. And I was like, oh, absolutely
for fat loss, boring winds, and sometimes we can't get
a head around that that we think that that's dyet food.
But honestly it's some of my favorite types of meals
because it's so quick and easy. You can have it
on the table in fifteen minutes. And my family and
(01:14):
I eat that boring type of you know, protein, kind
of carb and veg probably three to four times a week.
I don't know how these people have times to create
these like fried rices and these natural bowls and all
of this like exciting food when you're just so busy
with work and all these after school activities. So for me,
I think that boring equals easy, but perhaps I'm I
(01:35):
don't know, is that your opinion as well? Sometimes not
all week, but certainly a few days of the week.
Speaker 4 (01:40):
I thought it was worth having this conversation because whenever
I interview a new client, often they'll describe to me
the meals they make each week, and they'll say, ah,
we have curry, or we have a pasta, or we
have a stir fry, and then inevitably they're using relatively
heavy additions, so they might be having a lot of
rice with it or pump it arms or sides that
compliment those traditional dishes without even thinking about it, and
(02:04):
because they're trying to cook for the family, they're really
trying not to create.
Speaker 3 (02:09):
Two different meals.
Speaker 4 (02:10):
And then I also have the clients who might start
on sort of the meat and veggie mix, which is
definitely lighter, but then they get bored quite quickly, and
I think that's often programmed to us to be diet food,
so I thought it was worth having a chat about
how so it's so easy because you put your dinners
up often with the family, and I often think to myself,
that looks amazing, but it's actually quite simple. But you
(02:32):
might have just seasoned it with something or added a
few potato gems on the side. And the way I
do it myself as someone who also needs to have
as most women do lighter meals at night as we
get older, is I just do it in bowls or
tray bakes. So, for example, you might still do a curry,
so if I'm doing salmon, or if I'm doing chicken,
you might still do it with a curry sauce and
(02:53):
loads of veggies. But then rather than add regular rice
to mine, I'll just do cauliflower rice or not at all.
So a lot of it, I think is the perception
that healthy needs to be a grilled, boring bit of
chicken on a plate and some green veggies versus seasoning
things up and making a bowl out of them, or
adding one sort of tasty addition, or simply swapping out
the heavier carbohydrates for lighter options, which are often much
(03:16):
much better for us. You don't even notice, and nutritionally
you're getting extra serves of veggies but lightening the load
as well. So I think it's not being scared to
make things taste good, not being scared to add a
little bit of something extra into it, and not thinking
that healthy has to be that boring grilled protein and
plain boiled veggies or steam veggies.
Speaker 3 (03:36):
Not at all.
Speaker 4 (03:37):
It's about presentation often and just a little bit of
exciting options. So my first easy swap is for anyone,
just keep the veggie rice packets in the freezer.
Speaker 3 (03:46):
Now, if you've got a.
Speaker 4 (03:47):
Therma mix or a blender, or you've got time and
you want to make your own, of course you can
make your own vegetable rice, whether it is cauliflour or
sweet potato. I think sweet potato is less easy. A
lot of people will do it with carrot broccoli, but
you can make it, or you can easily just buy them,
and they're just such an easy add into any kind
of sturfry curry, even a risotta you can make and
(04:08):
they're still or I would argue, very few people notice
that they're missing the heavier rice. It's just something to
sort of stop up the sauces and give that bulk
to it, and over time you won't even notice that
you're not having it. So that's my first go to.
Speaker 1 (04:21):
I disagree because I disagree, and I would definitely notice
if there wasn't rice in my curry. Direct all I'm
going to say, reckon, I would do like a bit
of a mix, like I would put a bit of
I'm much more of a fan. I don't use the
veggi rice as if I'm honest, like I would use rice,
but I would just use a smaller portion, or I
might mix a little bit through it. But I would
a thousands that notice if there wasn't rice in there.
(04:42):
Me personally, this is controversial. This is just taking your attention.
Speaker 4 (04:45):
I honestly don't think people notice that much, but maybe yeah,
I think that people often are adding a lot of
gluggy stuff in and they don't even notice or need it,
and we just eat.
Speaker 3 (04:54):
It really quickly.
Speaker 4 (04:55):
Like white rice is really gluggy. It's just adding a
lot of process carbohydrate. And I don't generally think you
need half as much as what we have because we've
been taught to put it on the plate first and
then add the protein and vege. So another simple swap,
and this could work for you as a rice lover.
Suddenly you can just put them. I've never ever heard
you even say this one time. I've never once been
(05:17):
with you in your eaten rice. But you can put
the protein and vege on the plate first and then
stir the rice less.
Speaker 3 (05:23):
Like through it. Yeah, yeah, and do it that way too.
That's another option as well.
Speaker 1 (05:27):
Yeah.
Speaker 4 (05:28):
I think the same with past is, like you can
do it as a pasta bake, so you can do
like the chicken and veggies and then just throw a
little bit of pasta in rather than putting that pasta
down on the plate first. But there are alternative to
noodles as well. You know, you can do the zoodles,
you can do the slender ones. So I have some
clients who love having that and others who would rather
wait and have it much more occasionally. But I think
it's just the way we plate things and think of
(05:50):
those bases, or you know, that belief that you have
to have potato with.
Speaker 3 (05:53):
A meal to complete it.
Speaker 4 (05:55):
But again, you can have much smaller serves or as
we've spoken about before, you can do a pumpkin potato
mash with zucchini through at an onion. It's just as
delicious and you're just lightning that load a little bit too.
So I find that that can work really well. Yeah,
I think the bottom line is just portion size, Like
do you have to cut it out? No, But I
think for most of strains were you're just eating far
too much carbohydrate, particularly if we're trying to do those
(06:16):
like family friendly meals that are often very heavy pasta bays,
very heavy rice space for the children. We can all
eat the same food, but you can certainly lighten your
load and add some extra veggie on your plate and
half the rice portion that you might be serving. To say,
potentially your partner who's six foot four, who's out of
the hot sun working on the roof full day as
a tradee and you're in a desk job and it
(06:37):
offers and you don't really do any formal exercise. So
I just think that it's an important reminder that we
don't all need the same amount of food. If you've
got a growing sixteen year old boy at home and
you've got a twelve year old girl, they're going to
have very different requirements.
Speaker 1 (06:50):
So I think that's a really important reminder. The proteins
whats are really easy, Like you know, the three star
mints for the five star mints, So if you can't
afford more the premium mints, cook it first, pour off.
Speaker 2 (07:00):
Some of that fat.
Speaker 1 (07:01):
You will see the fat in the pan if you're
using that fattier type of mints. Basically you can also
do I said it at a client and added a
butter of chicken and I put Greek yoga through the
butter chicken instead of cream. And she was sort of like, oh,
I've never done that, Like what does it taste like?
And I was like, is it exactly the same? No,
But it's still really really enjoyable. And I'm not somebody
who eats a ton of curries, like I find that
(07:22):
creaminace of it quite It doesn't sort of do well
for my stomach, so I've always done the Greek yoga
through like a curry, you can also use a bit
of a recotta in replacement of cream or sour cream
as well. Another good one I was talking to a
client about this week and we're going to go through
barbecues on an upcoming podcast really soon. But those big
hamburger rolls and easy swap for that is to go
into where you go into the bakery section, get those
(07:44):
smaller lunch rolls. They often come in like a six pack.
The smaller lunch rolls can easily be you know, twenty
thirty gramd carb saving and you know, one hundred calories.
Sometimes those massive hamburger rolls can be two fifty three
hundred calories just for the role. And then you're putting
you know, the mince patty, the chase, the bacon, the
whatever else into it and then we're serving it often
with a side of chips as well. So sometimes just
(08:05):
lighttening the load will taking the top off your button. Poppen,
My family and I like grilled. If we get a
bit of takeaway and we'll get a grilled and sometimes
if I want some of the chips I'll just take
the top off the bum if I'm not feeling as hungry,
if i haven't had a really active day. So that's
another option as well. The frozen potato, you know, like
frozen chips, frozen wedges. I often find that there's some
really good brands on the market that are ninety plus
(08:27):
percent potato, and there's a difference between if you're going
to get the beer a batted chips and just the
really plain frozen potato chips. That can make a difference
if you eat them regularly, like my family does. We
have probably some sort of frozen potato chip or frozen
potato gym. I would say three, four, five times a week.
My kids love them. I'm a massive sort of potato lover,
so that can make a difference if you are someone
(08:47):
who eats quite a bit of it. And then probably
just my last swap is not a main meal swap,
but more of like a I was talking to a
client about buying the I think it's a six or
twelve pack of the chocolates, like buying the mini snappack
of chocolate and not the entire block, because it's then
that pre portioned amount and that works for most snacks,
like buying the snack pack of chips instead of the
(09:07):
big family bag, you know, buying this snack pack of
mini chocolate bars instead of the big family block, because
I think sometimes again, if we buy the big portion,
we're more conditioned to want to eat the whole thing
versus if we get it in like those pre portioned amounts.
So not nothing to do with main meals, but a
quick little swap health swap we can add on the
end there.
Speaker 4 (09:24):
Okay, I've got a few thoughts on all of those points.
You've come in randomly today. I have to say, you
know yourself. You have you had a sorder?
Speaker 2 (09:31):
Do you hydro? Haven't had a sorner. I haven't had
a coffee either.
Speaker 1 (09:34):
I'm on the back foot of multiple client call stets,
very busy day. You've got mom upstairs looking after the kids.
So I'm like, oh, they got to run around upstairs. No,
I've just she's had a very busy morning.
Speaker 2 (09:45):
You know, coffee all over the shop.
Speaker 1 (09:47):
I'm gonna have my coffee after in between the break
when we do poxast.
Speaker 3 (09:50):
Okay, So I've got some thoughts.
Speaker 4 (09:52):
Okay, So I also with the hamburgers, I think you
can either take the middle out of the bread roll,
which some people might think is wasteful, or you can
use the sandwich thins and toast them because they're quite
nice as a flat state sandwich or burger. I like
the extrale in beef patties. You can get the extralein sausages.
I think it's worth spending the extra dollar or two
for that better quality because it is upwards of eighty
(10:12):
ninety percent meat versus some of the others, which can
be a lot lower actual protein content. I disagree completely
that buying the individual portions of chocolates keep people on track,
because I think people just eat three or four of them.
But I'm not saying that's a block of chocolate, don't Well,
the box are so small now by the time you
split it with a few people, you don't get that much.
But I don't know the answer to that, because I
(10:33):
think the chocolate eaters it's hard to regulate in general.
So that's probably a whole nother podcast topic, if I'm honest.
But I was going to come back to the point
about the family and their carbohydrate needs. Now, sure, if
you've got teenagers or younger children growing and on the
random chance your partner is a trade But this is
not what I see. I see most adults over eating
(10:54):
at nighttime, and they don't need the fuel the like
sixty eighty percent of the families I would see would
have older children who aren't doing that much sport, or
husbands who are office workers and carrying weight. So I
think we have to sometimes get rid of that belief
that you have to have that fuel at night, particularly
if you're a family who enjoys a dessert or some
(11:15):
alcohol at night. It's okay to not add carbohydrate to
the meals if you're not that hungry and don't really
need it. So I think start to challenge that a
little bit because I see an increasing number of people,
and obviously I'm a bit older, so I am seeing
people who are also in their forties and fifties, and
often the kids.
Speaker 3 (11:30):
Are in their twenties.
Speaker 4 (11:31):
They've grown up and left, they're not cooking for them anymore,
and they might still say, oh, but my husband needs it, well,
he probably doesn't. Like If we consider that sixty percent
of Australian adults are overweight, you don't need to feel
guilty about serving a curry without rice. You don't need
to feel guilty about serving steak without potatoes.
Speaker 3 (11:47):
You're not going to die.
Speaker 4 (11:48):
It's okay to have light meals sometimes. So I think
when it comes to more traditional cuisine, right, so if
you're having Italian, you're having Indian, and you're going to
a beautiful astronomy, you're having a special Indiana and curry night,
by all means, go for it. Have you pomp it arms,
have your dull, go for it. But if it's that
Monday to Thursday weeknight meal that is just a typical meal,
(12:10):
it's okay not to have the heavy carbohydrates sometimes because
most of us, I believe, don't need it. So I
think in your own home, if you're listening, just challenge
that belief a little bit, because I think if you
grew up in the these seventies eighties, we were all
taught to always have that there. That was the food
programming we were receiving. It was the time in Australia
where multicultural meals became the norm. Suddenly we went in
(12:32):
the seventies from having chopps and potato and soggy broccoli
to having pasta once a week or noodle dishes. I
remember that very clearly in my growing up period of
teenager as we moved through those influences of you know,
a lot of Vietnamese people coming to Australia or having
more pastor as normal fair rather than that old school
English meat and veg and it did become the norm.
(12:55):
But I think now it's okay to say we may
not need those heavy additions because of our lifestyle, because
of the fact there's so much food around and as
we get older. So going back to your reference to
the chips, I think if you've got an air fry
at home, if you make zucchini chips, if you make
carrot chips, you know they're pretty good as long as
you use a bit of oil. So yeah, I think
(13:15):
if you're routinely adding it in under the beliefs for
my husband or as if my friends come over, I
think it's okay to challenge it to unless you are
in that anomaly where you do have teenager boys who
are playing basketball six times a week.
Speaker 1 (13:26):
You know, I agree, But I would also say that
you work with a certain subtype of people who tend
to have insulin resistance, which you know, I don't think
you're going to cut it all out. I think that
you can happily add or have a moderate portion of carbohydrate.
Ins we'll just agree to disagree, but I don't because
that's everybody needs to cut it out.
Speaker 2 (13:42):
Carbon now.
Speaker 3 (13:43):
I don't think you have to cut it out.
Speaker 4 (13:45):
I'm saying that it's okay to question if you actually
need it, because the people we see, whether they're insulin
resistant or not, are generally eating too much.
Speaker 1 (13:54):
A lot of people eat too much, So again it
comes back to portion size. It's not necessarily just cutting
right now.
Speaker 4 (13:59):
But it is hard to keep like you're very regulated.
I see your plate with five potato gems on it.
Most people don't do that.
Speaker 1 (14:06):
Most people everybody eat in ten before I put it
on the plate.
Speaker 4 (14:09):
Yeah, but if we're talking about general habit, people generally
eat far more than they think. So all I'm saying
is that most of us eat a little bit more
than we have and it's okay to have some lighter
meals sometimes, I agree.
Speaker 1 (14:21):
I agree, Yeah, Yeah, it doesn't have to be all
or nothing. I think is the main point.
Speaker 4 (14:25):
Yeah, it's just questioning it sometimes because I think that's
the point of the segment. It's the autoque it's just
doing it without even thinking about it, when actually, if
you're not that hungry at night, it's okay to have
ditch that heavier because nutritionally, you would agree with me
that nutritionally on the plate, the most important parts are
the lean protein.
Speaker 3 (14:44):
And the vegetables.
Speaker 2 (14:45):
I agree, yeah, agree.
Speaker 3 (14:46):
Yeah.
Speaker 4 (14:47):
So if we are saying what do we actually need,
many of us don't need the nutrition. It's generally just
energy and you know coming from that. So yeah, it's
just I think sometimes looking at it and saying how
much of this is just I'm just doing it because
I've always done it, rather than really questioning if I
need it or if they're better swaps that will help
increase vegetable consumption.
Speaker 2 (15:06):
Yeah, yeah, good, some food for thought.
Speaker 3 (15:08):
Food for thought.
Speaker 4 (15:09):
And it would be worrying if we always agree with
and so let's splice it up a bit.
Speaker 3 (15:13):
Okay, so we've got some new research. Now.
Speaker 4 (15:15):
This took of my fancy. And you did point out
to me that I'd chosen the research twice in upcoming episodes,
which was very good, Like you're on to it even
though you haven't had your coffee, if anyone's wondering. But
the thing that I liked about it was because it
was talking about fatty liver, and fatty liver is a
significant issue. A lot of people, even if they're slim
and don't have any other health issues, might come and
(15:35):
present with fatty liver and you might have had some
blood test results.
Speaker 3 (15:38):
I don't know what the inside. Do you know how
common it is.
Speaker 2 (15:40):
Fatty liver is on the rise, Yeah, definitely on the rise.
Speaker 4 (15:44):
And I've certainly had a few younger clients come through
who are not overly overweight, They're not massive alcohol drinkers,
because I think there's a belief that if you've got
liver damage, it's because of alcohol, and that's not always
the case. Of course, there'll be a genetic predisposition to it.
It's not indirectly linked to diabetes, so you know there
is a to that profile. So this was a specific
dietary study looking at some strategies to help reverse fatty liver,
(16:07):
and to date there hasn't been a huge amount of
data to say this is the exact diet to have.
You know, basically, the evidence is you need a healthy
diet that doesn't have too much added fat or added sugar,
certainly minimize alcohol intake, but it's not about low protein.
If anything, a higher protein intake appears to protect the liver.
But it's not something that we can generally say eat
(16:28):
this and you'll improve your fatty liver. It's sort of
a general balanced approach and losing body fat if you can.
Speaker 3 (16:34):
But this was some new.
Speaker 4 (16:35):
Data that was specifically looking at the effect of a
specific type of dietary fiber called inulin and the progression
of liver disease and damage over time. And it was
published in a very reputable journal Nature Metabolism, and the
researchers found that it was specifically a type of dietary
fiber appeared to be highly protective against fatty liver due
(16:56):
to its relationship with fructose metabolism. Now, fructose is interesting
as a nutrient, land, isn't it, Because going back five
ten years, fructose received a lot of criticism saying that
it was specifically stored fat in the liver, which is
not completely untrue. But in the States, of course, there's
a much higher intake of process fructose because major food
(17:20):
manufacturers will use high fructose corn syrup which comes from
corn to fill foods and sweeten them. So traditionally soft
drink in the US, and a number of snack foods
and process carbohydrate foods would have that as an ingredient.
Now we don't actually have that so much here in Australia.
We don't have it at all here in Australia. So
it's very different our food supply to that of the US.
(17:41):
And you can say that when you walk down cereal
aisles or snack food aisles soft drink sections in the US,
whereas here, of course, fructose is the naturally occurring sugar
and fruit. So it got got sort of misconstrued a
bit to say that fruit was bad for us, which
is certainly not the key. But we do know that
concentrated amounts of fruit, coming from say dried fruit fruit juices,
(18:02):
does increase the intake of fructose, which is metabolized through
the liver, and as such, for those with liver disease,
is probably not the best source of nutrition. But basically
the researchers found the inulin which is primarily found in
those fibrous vegetables. Correct me if I'm wrongly, and it's
the asparagus and the leaks and sort of more obscure vegetables.
(18:23):
A lot of people don't necessarily eat but very very
healthy and very protective for us in particular blood glucose levels.
But it appears that a high intake of inulin appeared
to lessen the amount of fructose that the liver was
exposed to over time, basically protecting it from inflammation and
further damage. So just fascinating in general because whilst the
(18:43):
science is quite complicated, that's in a nutshell what happens
when you have a high intake of that kind of fiber.
It appears to buffer the impact of inflammation and sugar
being exposed to the liver, hence reducing cellular damage over time.
So the take home message is, particularly you're at risk
or do you have fatty liver, fiber intake should certainly
be on your mind. And it's not just about having
(19:06):
you know, a fiber supplement each day and taking a
metal musial. It's much more powerful from the food sources.
And I think in general, unless you're really got your
mind to it, we don't get the range of different
types of fiber that we need. So for example, if
I've got a client who is consuming a good quality
bread and cereal, a whole grain, or they might have
some multi grain wheatbeaks or some all brand they're getting
(19:29):
one type of fiber, and then if they're having say legumes,
baked beans, chickpeas, lentils and fruit, they're getting another type.
But in Nilan is quite specific, isn't leanne. You would
have to be proactively adding in the leak asparagus, artichoke, onion, garlic,
and of course then if you're sensitive to those with FODMAPs,
you may not be getting them. So I thought it
(19:50):
was probably a good check for anyone listening who does
have liver issues to really be checking that fiber intake,
and you really want to have a high intake of
all of those three types fiber and perhaps even be
considering can can you supplement with inulin? Is it a
standalone Yeah, you can, you can.
Speaker 1 (20:06):
Edit is more of that probotic type of fiber, so
it feeds the good bacteria in your gut. But as
you mentioned, some people with more of a sensitive gut
may be a little bit more reactive to that because
too much of it can cause like gas and loating
and a bit of discomfort. So it really is something
like all types of fiber that you want to just
add in a small amount and then just slowly increase
that week by week as well, and just make sure
(20:27):
you're getting it as much as possible from a whole
food based So some of those whole grain products with
a little bit of added chicken root added inulin in there,
things like musley bars, cereals, different types of musleis that
sort of foods tend to have a little bit of
added inulin, a little bit of added chicken root fiber.
So that from a probotic perspective, is really helpful. And
then you can even try adding like things like green bananada.
(20:48):
You can get green banana powder, you can put that
into smoothies and snacks. That's more of like a gentler
probotic approach. So this research did focus on inulin specifically,
but I do believe that most probotics are going to
be helpful for a gut health perspective as well. So
I think it's just about that broad range of am
I getting enough fiber, Yes, we want some probotics in.
Yes we want some probotics in, and we also want
(21:08):
some of that resistant based starch as well where we can.
So again it comes back to the bottom line of
every single dietician, says moderation health. You know, a broad
range of good, healthy foods in each day. We don't
want to cut out whole food groups. Even if you're
sensitive to some of these fibers, you still need to
be eating just small amounts of them. Even if you've
got half of a small onion and you're spreading that
across six meals, it's better than cutting it out altogether,
(21:31):
because that prebiotic fiber is what really does feed the
gut bugs long term. And you might feel temporarily better
if you cut it out initially, but you're actually doing
your gut a disserviced long term by avoiding all types
of food maps, because you're actually starving the gut bacteria
that's in your gut.
Speaker 3 (21:47):
True, And that's why I love soups.
Speaker 4 (21:48):
Actually, that's why there's such a super food because if
you think of the base of most soups, whenever I'm
starting a soup, it's onion, garlic, leak, celery. So you're
getting that on a day to day basis. So you
hear funny people on soup diets or with a group
of girlfriends. At the moment, we've got several events on
and our dresses.
Speaker 3 (22:03):
And not fitting. So I was like, right, we need
to go on detox soup.
Speaker 4 (22:06):
So I set the recipe around with all the leaks
and salery and it does shed fluid quite quickly. But
at a broader level, it's supplying those fibers regularly, and
that's why those having that. While salads great and it's
coming into salad season, I find that people don't necessarily
get the range of foods in the salad, like they're
always having leaves and then they have tomato, cucumber, maybe
caps come about. At least in soups and things, you
(22:28):
tend to get a much broader range of vegetables, which
is why I like clients to cook a tray of
roast vegetables and even have that within a salad or
as a side in summer, not just eating the salads
all the time.
Speaker 3 (22:39):
And that does.
Speaker 4 (22:39):
Indirectly, as we're talking about, benefit those things like that
type of fiber getting into the diet. So I think
just really interesting research, particularly if you've got fatty liver.
Speaker 2 (22:48):
I agree.
Speaker 1 (22:48):
And just a little quick hack if you're it's just
a pain of the butt, you know, to cut up onion,
to cut up garlic, to cut up leak, to use
autochokes asparagus if you can dice them all really finally,
spend you know, thirty sixty minutes on a Sunday dice
them or really fine. Get a little ice cube tray,
put a little bit of olive oil in the bottom
and add like a half teaspoon of that mix of
really finely chopped onion, garlic leak, put it into the
(23:08):
ice cube train and freeze it. And the next time
you make a risotto, a curry, a pasta sauce, use
one or two of those ice cubes and that's the
base of that meal, and you're getting in a lot
of that natural prebotic fliber. So an hour in the
kitchen can save you significant time longer term, and you're
still getting in that really good gut fueler. Client taught
me that years ago, and it's such a great little
hack for the kitchen.
Speaker 4 (23:28):
And I've got even better one than that, of course.
Standing okay, So at Kmart, I don't even know if
you've got one of these. When I come up in
a couple of weeks. If you don't have one, I'm
bringing you on Kmart. Have got this thing, and we'll
put a photo of it on our YouTube page.
Speaker 3 (23:42):
This pull. It's cat a pulley and it's like this
five dollar machine.
Speaker 2 (23:46):
Have you seen?
Speaker 4 (23:46):
It's got a blade and you literally I just cut
when if I'm going to the markets and I'm stocking
up on those things. So usually i'd have onion and garlic,
but if I'm buying leaks and if I'm buying celery,
I'll spend that time cutting them all up in free
using anything I don't use so I don't waste it.
So whenever I go to make a soup, I've got
some in the freezer and then I just cut them
up in put them in my pulley and break them
(24:08):
up that way and it stops one the sort of
teariness that comes from chopping everything up gets it into
really small fine pieces and is really really time effective.
So that's another trick. So if you haven't got a
km up pully, there's a big one. I think it's
seven dollars and a smaller one is five. I use
it so much when I'm cooking. It's a really good investment.
So we'll pop a little photo up of it. We
(24:28):
highly recommend them.
Speaker 2 (24:30):
Can you even make it.
Speaker 1 (24:30):
For five dollars? Like how do you even make something
for five dollars these days?
Speaker 4 (24:33):
It's crazy, but it's so good in the kitchen compettor
you know, there's so many different appliances.
Speaker 3 (24:38):
You know that you can use food.
Speaker 2 (24:39):
Processes and a blender.
Speaker 1 (24:41):
Yeah, you know, and.
Speaker 4 (24:42):
I've had so many blenders in my time, and I
just come back to the bar mix and now my pulley,
Like they're so convenient, not hard to wash or anything.
So yeah, we'll put a little link up because it's
a really good piece of kitchen equipment when you're making
soups and things regularly.
Speaker 2 (24:55):
Okay, crazy, all right.
Speaker 1 (24:56):
Well, the next product is I've gone rogue. I haven't
had my confess. I've just gone road today. And the
next product suse. He's like really.
Speaker 2 (25:03):
I was like, we have to talk about this. It's
not healthy.
Speaker 1 (25:05):
I am not by any means saying that this is
a healthy product, but this is a delicious product, and
I think our nutrition captalists need to be aware of it,
because I wasn't until my client was like, can I
have one of these? And I was like, oh, yeah,
like if you love it, but you know, it's gonna
kind of we need to account for it, you know.
It's not a free food and she's like, oh no,
it's only one hundred and thirty calories, and I was like,
tell me more.
Speaker 3 (25:25):
Can I also say around forever like it's.
Speaker 1 (25:28):
Not I just I just found out about this, Susie.
So I'm very excited. I've had a couple this week.
They're very good. They're expensive, but we'll get to that
in a minute. They are the I should have got
something in my freeze at the Mars Bar frozen ice cream.
So they are small, Like I gave David one and
he was like, oh, it's tiny because I was second one.
I was like, no, no, no, it's in a five pack.
(25:48):
They are very small, I will admit, but I will
say that they are so like satisfying. I didn't feel
the need to have like the entire pack. I find
it more satisfying than a natural Mars Bar personally, and
I'm not a huge ice cream person, so that's you know,
it's something. So they're the Mars Bars frozen dessert bars
in a five pack. I think they're at Coals and Woolwors.
I bought them from wool Worst. They generally retail for
(26:09):
nine to fifty, so they are not cheap. They are
in investments, but they are delicious. Currently at wool Worst,
we do pre records, so they may or may not
be on sale when you're listening. They're twenty five percent
of so they're seven dollars, so they're a little over
a dollar. Like if you went and you bought a
nice gelato out at a shop, you're paying six seven
eight dollars for a cup of gelato. So from that perspective,
they're pretty good. But they're just really really delicious. Like
(26:30):
do I even bother reading out the ingredients like they're
not healthy. We know that water is the first ingredient,
glucose syrup, which is sugar the thirty ingredient, which is
interesting and I think with what makes it so like
just enjoyable is sweetened condensed milk and then sugar, vegetable fat, cream,
milk solids, cocoa mass, malt extract, cocoa powder, soy letherce,
and thickener salt flavors. So yeah, it's heavy sugar, it's
(26:53):
a sweetened product. It's an ice cream, let's be honest.
And it's got this like lovely chocolate coating on it.
It's so good. Susie I can't believe it took me
to last thirty six to find these in the supermarket.
Speaker 2 (27:02):
But here we are. They're very good, Go and give
them a try. There is a Snickers range. I didn't know.
Speaker 1 (27:07):
That, but apparently when I put them on my Instagram,
everyone was like, oh, try.
Speaker 2 (27:10):
The Sneakers ones. They're so much better.
Speaker 1 (27:12):
So if you've found a Peanuts, if you can even
not allergic or anything, go and give the Snickers range
try because apparently they're even better. But I reckon the
Mars ones are ten out of ten. I think they're
absolutely delicious, not healthy, but delicious, so perfectly fine in moderation.
Speaker 2 (27:25):
Yeah.
Speaker 4 (27:25):
I think it's interesting actually because there's a strong nutrition
belief model that would say you're better to have the
real thing less frequently than things that are perceived as
healthier that aren't as tasty and satisfying. And I think
I am a big fan of the dessert section of
supermarkets for this reason, because there's a lot of portion
controlled options. You know, there's the beautiful little coals, there's
(27:46):
a mango sawbet, and we've done covered a few of
those products before. They're small, even the mini type magnums.
Of course, the twisted frozen yogurt range. They're all delicious
but portion controlled. So we have definitely had the ice
creams in my family. I am tighter than you, and
I only buy them when they're forty to fifty percent off.
So if they're four dollars fifty or five, that's when
I'll pick them up. I wouldn't buy them at seven
(28:09):
fifty still, because they do regularly discount that section by
forty fifty percent, so I wait for that quite often.
And so yeah, I sort of tend to agree with you,
because the thing with the ice cream is I find
people are far less likely to overeat it, like I
don't often see clients eating two twisted frozen yogurts or
two individuals, whereas with the chocolates, as soon as chocolate's involved,
(28:29):
I find everyone finds it really hard to just stick
to the one like. It ends up being a few
bite sized chocolates or a few rows, Whereas there's something
about a packet approach that does keep people in line
a bit more. So, Yeah, I do think if you
can find whichever is that portion control size of that
because things like a Magnum gay time the one I like,
which is the maxibond, they're closer to sort of two
(28:51):
hundred and two fifty even three hundred calories. That's a lot,
whereas sort of one one fifty. As we spoke about
last coming up, you know, the Rockerby routine desserts for
about one fifty cow that at one thirty. You know,
I usually say about one hundred, But I would be
pretty happy with that as well, particularly if it was
someone had it, they enjoyed it, complimented their day, So yeah,
I thought it was worth a discussion as well.
Speaker 1 (29:13):
With it.
Speaker 4 (29:13):
There's a lot of those kind of mini options out there,
and you can really have a satisfying dessert option that
you're less likely to overeat than things like tubs, So yeah,
I thought it was worthy of a discussion.
Speaker 2 (29:23):
Yeah, one hundred percent.
Speaker 1 (29:24):
I think you're much better to eat the thing that
you really want and be satisfied with a small portion
of it versus trying to eat the healthy, low fat,
low sugar ice cream and then eating half the top
of it and still not really feeling that satisfied. So
I think there's a huge amount of merit in that
actually choosing what you truly want that feels really satisfying
for you. So if you don't like Miles By chocolates,
don't gone by this because you're probably not going to
enjoy it.
Speaker 2 (29:44):
But if you do, it could be a really.
Speaker 1 (29:46):
Great alternative to add in as part of your overall
balanced healthy nutrition plan.
Speaker 4 (29:51):
Because let's beak honest, like gelato, a single scoop is
like six dollars in a tiny little cup, so for
two dollars or three dollars per serve, they're actually quite
cost effective too. All right, the annibal for our listener
question today, after our find, let's return to all things
health and nutritions.
Speaker 3 (30:07):
Shall we.
Speaker 4 (30:08):
Is I am loving the pre made salads. This is
direct from our Instagram account, so please keep sending your
listener questions. We do get them from there. Is the dressing, okay,
So any of those salads, whether it's the Green Goddess
or chal Slaw or the one I like is ranch,
they've got that little packet.
Speaker 2 (30:22):
Of sauce in it.
Speaker 4 (30:23):
Now I think it's insignificant because, yes, we would argue
that salad dressing can be quite high and fat. So
if you're getting cuby ranch dressing Caesar dressings at a restaurant,
they can be quite high in fat, and they certainly
lather them on.
Speaker 1 (30:36):
You know.
Speaker 4 (30:36):
One of the things if you go to the States,
they've got amazing salads with amazing dressings, but they're really
high fat and very liberally used. But that packet that
they put in those pre made salads is so small,
and those salad bags are supposed to feed four, I
don't know how you get more than two serves out
of them, Like, really, I would eat them in two serves.
So I always say to my clients, don't throw them away.
It's a bit of fat. Yes, it's got some seed
(30:58):
oil in it, but for the volume that you're getting
compared to the volume of salad, and they make the
salad taste great, go for it.
Speaker 3 (31:05):
I don't have a problem with it. Do you agree?
Speaker 1 (31:07):
That was exactly my thoughts. And I've said this to
so many clients. They're like, oh, but it's got vegetable
oil in it. But sugar is the third ingredient. And
I just actually pulled up the ingredient list. So one
of my I love the Mexican one, and I love
i Asian, the Asian one with the crispyan noodle. So
that's one of my favorites. So I pulled the ingredient
list of the Krispy Noodle one and just to basically
bring the point home that you were saying. So the
dressing out of the Asian Noodle Kit, it's like a
(31:29):
like a soy sesame type dressing. Right, So the dressing
is seventeen percent overall. Right, It's got water, vinegar, sugar,
soy sauce, sesame oil, maltodextra and salt, natural color, sesameseds,
natural flavor, sit just fiber mulsifies, yeast extract, thicken our spices, antioxidant.
Speaker 2 (31:45):
Is it an ultra process food? Yes?
Speaker 1 (31:47):
Are you better to make your own salad dressing at home? Yes,
we are busy, we are time pull. I would much
rather I personally eat the dressing. Susie east the dressings.
I'd tell my clients to eat the dressings, as do you.
I'm sure, Susie, it is so insignificant in the grand
scheme of things, because, as Susie said, we want our
clients to get two serves out of the pack, not four.
So if the dressing is seventeen percent, it's less than
(32:07):
ten percent of the overall salad kit. Is there a
little bit of a mulsifier in there, yes, but it's
like ingredient number twelve. Is there a little bit of
sugar in there as a third or fourth ingredient? Yes,
But when it's only like, well, eight percent of the
overall salad kit in general, it's pretty insignificant in the
grand scheme of things. And if it makes it taste good,
and it means that you eat double the serve of
(32:29):
vegetables that you would have. You know, if you were
making soggy broccoli, you probably wouldn't eat much at all.
So if it makes it taste good, and it means
that people are eating more vegetables, because we know that
ninety percent of Australians don't eat enough vegetables, I say,
eat the salad dressing. I think if you don't want
to eat it, you want to make your own, you do,
you totally fine, right, But I think that they're actually
quite enjoyable for a small amount of you know, sugar,
(32:49):
a small amount of extra vegetable oil or fat. It's
really insignificant in the grand scheme of things. Because most
people who are like I'm so clean, And we talked
about this a couple of podcasts ago, well, you know,
make their own salad dress, be all you know, clean
and healthy, and then go smash like four rows of
chocolate after dinner. So it's kind of in the grand
scheme of things. It doesn't really make a big difference
if you like them, if you find that it makes
(33:10):
your dinner more enjoyable, you lunch more enjoyable. One percent,
I'm team eat the salad dressing.
Speaker 3 (33:15):
Yeah, me too.
Speaker 4 (33:16):
I think also they're one of my favorite products in
the supermarket because within the salad you get such a
variety of ingredients which would be a lot more expensive
to buy individually. So things like the red cabbage that
we know so good for us, just the range of
ingredients in a salad that would take a lot more
energy to make yourself. I think, like we've spoken about before,
you got to always go to the back of the sections,
make sure you get a few days out of them.
(33:37):
But yeah, I'm a big fat even if it's adding
links like the kroutons or the noodles, because yeah, for me,
the benefits of the range of ingredients out weigh any
of those negatives, whether it's a bit of extra fat
in the dressing or the things like the kroutons or
the noodles, So go for it, enjoy your pre made salads.
Speaker 1 (33:52):
Couldn't agree more Big green light thumbs up from the
nutrition catch. In terms of salad dressing, Blue just want
you to eat more salad. We don't care how what
you put on them. We just want you to eat more.
Speaker 4 (34:01):
As the mass bar ice cream section sells out next
week thanks to the end, we'll.
Speaker 1 (34:04):
Get your salad with your dressing and then go have
my little mass bar.
Speaker 2 (34:08):
And it's called balance, guys.
Speaker 1 (34:09):
That's exactly what balance is true that brings us to
the end of the nutrition catch for another week. If
you know that you are ready to take your nutrition
to the next level, check out our range of scientifically
formulated supplements at designed by Dietitians dot com. We have
our premium range of protein powders, we've got our Creatine
range of women, our triple magnesium which is just selling
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(34:31):
sleep and muscles. And then we've also got our collagen
and our brand new hydration range as well or scientifically
Formulated for busy women designed by Susie and I to
help busy women feel their best.
Speaker 2 (34:42):
So go check them out.
Speaker 3 (34:42):
Maybe what did we do a little giveaway.
Speaker 4 (34:44):
If people are listening to this episode and tag the
podcast on social media, we will put you in the
draw to win a new hydration pack.
Speaker 2 (34:51):
How about that? Sounds great?
Speaker 3 (34:53):
Okay, sounds great.
Speaker 2 (34:54):
Thank you for listening.
Speaker 3 (34:55):
Thanks to you next week.
How much of your weekly food routine is completed on autoque.
You buy similar types of bread, or maybe you make
similar meals like stir fries, curries or pasta's every week.
Speaker 2 (00:13):
On today's episode of The Nutrition Couch, we look at
the common meals we.
Speaker 1 (00:17):
Make on autoque and the easy food swaps to improve
your nutrition without you even noticing.
Speaker 2 (00:23):
Hi. I'm Leanne Ward.
Speaker 3 (00:24):
And I'm Sissy Burrow, and together.
Speaker 1 (00:26):
We bring you The Nutrition Couch, the weekly podcast that
keeps you up to date on everything that you need
to know in.
Speaker 2 (00:31):
The world of nutrition.
Speaker 1 (00:33):
As well as simple swaps. We have some new research
that looks at what to eat for a healthy liver.
We also have a cheeky dessert option that may surprise
you in a good way. And our listener question is
all about pre made salads. But to kick us off today, Susie,
we are talking about simple swaps because I was having
a conversation with a client this week and she was
(00:53):
saying to me, you know what I found is really
working for me. It's like a dut boring food you know,
the steak, the potato, the bed. I just do chicken
and a salad kit. And I was like, oh, absolutely
for fat loss, boring winds, and sometimes we can't get
a head around that that we think that that's dyet food.
But honestly it's some of my favorite types of meals
because it's so quick and easy. You can have it
on the table in fifteen minutes. And my family and
(01:14):
I eat that boring type of you know, protein, kind
of carb and veg probably three to four times a week.
I don't know how these people have times to create
these like fried rices and these natural bowls and all
of this like exciting food when you're just so busy
with work and all these after school activities. So for me,
I think that boring equals easy, but perhaps I'm I
(01:35):
don't know, is that your opinion as well? Sometimes not
all week, but certainly a few days of the week.
Speaker 4 (01:40):
I thought it was worth having this conversation because whenever
I interview a new client, often they'll describe to me
the meals they make each week, and they'll say, ah,
we have curry, or we have a pasta, or we
have a stir fry, and then inevitably they're using relatively
heavy additions, so they might be having a lot of
rice with it or pump it arms or sides that
compliment those traditional dishes without even thinking about it, and
(02:04):
because they're trying to cook for the family, they're really
trying not to create.
Speaker 3 (02:09):
Two different meals.
Speaker 4 (02:10):
And then I also have the clients who might start
on sort of the meat and veggie mix, which is
definitely lighter, but then they get bored quite quickly, and
I think that's often programmed to us to be diet food,
so I thought it was worth having a chat about
how so it's so easy because you put your dinners
up often with the family, and I often think to myself,
that looks amazing, but it's actually quite simple. But you
(02:32):
might have just seasoned it with something or added a
few potato gems on the side. And the way I
do it myself as someone who also needs to have
as most women do lighter meals at night as we
get older, is I just do it in bowls or
tray bakes. So, for example, you might still do a curry,
so if I'm doing salmon, or if I'm doing chicken,
you might still do it with a curry sauce and
(02:53):
loads of veggies. But then rather than add regular rice
to mine, I'll just do cauliflower rice or not at all.
So a lot of it, I think is the perception
that healthy needs to be a grilled, boring bit of
chicken on a plate and some green veggies versus seasoning
things up and making a bowl out of them, or
adding one sort of tasty addition, or simply swapping out
the heavier carbohydrates for lighter options, which are often much
(03:16):
much better for us. You don't even notice, and nutritionally
you're getting extra serves of veggies but lightening the load
as well. So I think it's not being scared to
make things taste good, not being scared to add a
little bit of something extra into it, and not thinking
that healthy has to be that boring grilled protein and
plain boiled veggies or steam veggies.
Speaker 3 (03:36):
Not at all.
Speaker 4 (03:37):
It's about presentation often and just a little bit of
exciting options. So my first easy swap is for anyone,
just keep the veggie rice packets in the freezer.
Speaker 3 (03:46):
Now, if you've got a.
Speaker 4 (03:47):
Therma mix or a blender, or you've got time and
you want to make your own, of course you can
make your own vegetable rice, whether it is cauliflour or
sweet potato. I think sweet potato is less easy. A
lot of people will do it with carrot broccoli, but
you can make it, or you can easily just buy them,
and they're just such an easy add into any kind
of sturfry curry, even a risotta you can make and
(04:08):
they're still or I would argue, very few people notice
that they're missing the heavier rice. It's just something to
sort of stop up the sauces and give that bulk
to it, and over time you won't even notice that
you're not having it. So that's my first go to.
Speaker 1 (04:21):
I disagree because I disagree, and I would definitely notice
if there wasn't rice in my curry. Direct all I'm
going to say, reckon, I would do like a bit
of a mix, like I would put a bit of
I'm much more of a fan. I don't use the
veggi rice as if I'm honest, like I would use rice,
but I would just use a smaller portion, or I
might mix a little bit through it. But I would
a thousands that notice if there wasn't rice in there.
(04:42):
Me personally, this is controversial. This is just taking your attention.
Speaker 4 (04:45):
I honestly don't think people notice that much, but maybe yeah,
I think that people often are adding a lot of
gluggy stuff in and they don't even notice or need it,
and we just eat.
Speaker 3 (04:54):
It really quickly.
Speaker 4 (04:55):
Like white rice is really gluggy. It's just adding a
lot of process carbohydrate. And I don't generally think you
need half as much as what we have because we've
been taught to put it on the plate first and
then add the protein and vege. So another simple swap,
and this could work for you as a rice lover.
Suddenly you can just put them. I've never ever heard
you even say this one time. I've never once been
(05:17):
with you in your eaten rice. But you can put
the protein and vege on the plate first and then
stir the rice less.
Speaker 3 (05:23):
Like through it. Yeah, yeah, and do it that way too.
That's another option as well.
Speaker 1 (05:27):
Yeah.
Speaker 4 (05:28):
I think the same with past is, like you can
do it as a pasta bake, so you can do
like the chicken and veggies and then just throw a
little bit of pasta in rather than putting that pasta
down on the plate first. But there are alternative to
noodles as well. You know, you can do the zoodles,
you can do the slender ones. So I have some
clients who love having that and others who would rather
wait and have it much more occasionally. But I think
it's just the way we plate things and think of
(05:50):
those bases, or you know, that belief that you have
to have potato with.
Speaker 3 (05:53):
A meal to complete it.
Speaker 4 (05:55):
But again, you can have much smaller serves or as
we've spoken about before, you can do a pumpkin potato
mash with zucchini through at an onion. It's just as
delicious and you're just lightning that load a little bit too.
So I find that that can work really well. Yeah,
I think the bottom line is just portion size, Like
do you have to cut it out? No, But I
think for most of strains were you're just eating far
too much carbohydrate, particularly if we're trying to do those
(06:16):
like family friendly meals that are often very heavy pasta bays,
very heavy rice space for the children. We can all
eat the same food, but you can certainly lighten your
load and add some extra veggie on your plate and
half the rice portion that you might be serving. To say,
potentially your partner who's six foot four, who's out of
the hot sun working on the roof full day as
a tradee and you're in a desk job and it
(06:37):
offers and you don't really do any formal exercise. So
I just think that it's an important reminder that we
don't all need the same amount of food. If you've
got a growing sixteen year old boy at home and
you've got a twelve year old girl, they're going to
have very different requirements.
Speaker 1 (06:50):
So I think that's a really important reminder. The proteins
whats are really easy, Like you know, the three star
mints for the five star mints, So if you can't
afford more the premium mints, cook it first, pour off.
Speaker 2 (07:00):
Some of that fat.
Speaker 1 (07:01):
You will see the fat in the pan if you're
using that fattier type of mints. Basically you can also
do I said it at a client and added a
butter of chicken and I put Greek yoga through the
butter chicken instead of cream. And she was sort of like, oh,
I've never done that, Like what does it taste like?
And I was like, is it exactly the same? No,
But it's still really really enjoyable. And I'm not somebody
who eats a ton of curries, like I find that
(07:22):
creaminace of it quite It doesn't sort of do well
for my stomach, so I've always done the Greek yoga
through like a curry, you can also use a bit
of a recotta in replacement of cream or sour cream
as well. Another good one I was talking to a
client about this week and we're going to go through
barbecues on an upcoming podcast really soon. But those big
hamburger rolls and easy swap for that is to go
into where you go into the bakery section, get those
(07:44):
smaller lunch rolls. They often come in like a six pack.
The smaller lunch rolls can easily be you know, twenty
thirty gramd carb saving and you know, one hundred calories.
Sometimes those massive hamburger rolls can be two fifty three
hundred calories just for the role. And then you're putting
you know, the mince patty, the chase, the bacon, the
whatever else into it and then we're serving it often
with a side of chips as well. So sometimes just
(08:05):
lighttening the load will taking the top off your button. Poppen,
My family and I like grilled. If we get a
bit of takeaway and we'll get a grilled and sometimes
if I want some of the chips I'll just take
the top off the bum if I'm not feeling as hungry,
if i haven't had a really active day. So that's
another option as well. The frozen potato, you know, like
frozen chips, frozen wedges. I often find that there's some
really good brands on the market that are ninety plus
(08:27):
percent potato, and there's a difference between if you're going
to get the beer a batted chips and just the
really plain frozen potato chips. That can make a difference
if you eat them regularly, like my family does. We
have probably some sort of frozen potato chip or frozen
potato gym. I would say three, four, five times a week.
My kids love them. I'm a massive sort of potato lover,
so that can make a difference if you are someone
(08:47):
who eats quite a bit of it. And then probably
just my last swap is not a main meal swap,
but more of like a I was talking to a
client about buying the I think it's a six or
twelve pack of the chocolates, like buying the mini snappack
of chocolate and not the entire block, because it's then
that pre portioned amount and that works for most snacks,
like buying the snack pack of chips instead of the
(09:07):
big family bag, you know, buying this snack pack of
mini chocolate bars instead of the big family block, because
I think sometimes again, if we buy the big portion,
we're more conditioned to want to eat the whole thing
versus if we get it in like those pre portioned amounts.
So not nothing to do with main meals, but a
quick little swap health swap we can add on the
end there.
Speaker 4 (09:24):
Okay, I've got a few thoughts on all of those points.
You've come in randomly today. I have to say, you
know yourself. You have you had a sorder?
Speaker 2 (09:31):
Do you hydro? Haven't had a sorner. I haven't had
a coffee either.
Speaker 1 (09:34):
I'm on the back foot of multiple client call stets,
very busy day. You've got mom upstairs looking after the kids.
So I'm like, oh, they got to run around upstairs. No,
I've just she's had a very busy morning.
Speaker 2 (09:45):
You know, coffee all over the shop.
Speaker 1 (09:47):
I'm gonna have my coffee after in between the break
when we do poxast.
Speaker 3 (09:50):
Okay, So I've got some thoughts.
Speaker 4 (09:52):
Okay, So I also with the hamburgers, I think you
can either take the middle out of the bread roll,
which some people might think is wasteful, or you can
use the sandwich thins and toast them because they're quite
nice as a flat state sandwich or burger. I like
the extrale in beef patties. You can get the extralein sausages.
I think it's worth spending the extra dollar or two
for that better quality because it is upwards of eighty
(10:12):
ninety percent meat versus some of the others, which can
be a lot lower actual protein content. I disagree completely
that buying the individual portions of chocolates keep people on track,
because I think people just eat three or four of them.
But I'm not saying that's a block of chocolate, don't Well,
the box are so small now by the time you
split it with a few people, you don't get that much.
But I don't know the answer to that, because I
(10:33):
think the chocolate eaters it's hard to regulate in general.
So that's probably a whole nother podcast topic, if I'm honest.
But I was going to come back to the point
about the family and their carbohydrate needs. Now, sure, if
you've got teenagers or younger children growing and on the
random chance your partner is a trade But this is
not what I see. I see most adults over eating
(10:54):
at nighttime, and they don't need the fuel the like
sixty eighty percent of the families I would see would
have older children who aren't doing that much sport, or
husbands who are office workers and carrying weight. So I
think we have to sometimes get rid of that belief
that you have to have that fuel at night, particularly
if you're a family who enjoys a dessert or some
(11:15):
alcohol at night. It's okay to not add carbohydrate to
the meals if you're not that hungry and don't really
need it. So I think start to challenge that a
little bit because I see an increasing number of people,
and obviously I'm a bit older, so I am seeing
people who are also in their forties and fifties, and
often the kids.
Speaker 3 (11:30):
Are in their twenties.
Speaker 4 (11:31):
They've grown up and left, they're not cooking for them anymore,
and they might still say, oh, but my husband needs it, well,
he probably doesn't. Like If we consider that sixty percent
of Australian adults are overweight, you don't need to feel
guilty about serving a curry without rice. You don't need
to feel guilty about serving steak without potatoes.
Speaker 3 (11:47):
You're not going to die.
Speaker 4 (11:48):
It's okay to have light meals sometimes. So I think
when it comes to more traditional cuisine, right, so if
you're having Italian, you're having Indian, and you're going to
a beautiful astronomy, you're having a special Indiana and curry night,
by all means, go for it. Have you pomp it arms,
have your dull, go for it. But if it's that
Monday to Thursday weeknight meal that is just a typical meal,
(12:10):
it's okay not to have the heavy carbohydrates sometimes because
most of us, I believe, don't need it. So I
think in your own home, if you're listening, just challenge
that belief a little bit, because I think if you
grew up in the these seventies eighties, we were all
taught to always have that there. That was the food
programming we were receiving. It was the time in Australia
where multicultural meals became the norm. Suddenly we went in
(12:32):
the seventies from having chopps and potato and soggy broccoli
to having pasta once a week or noodle dishes. I
remember that very clearly in my growing up period of
teenager as we moved through those influences of you know,
a lot of Vietnamese people coming to Australia or having
more pastor as normal fair rather than that old school
English meat and veg and it did become the norm.
(12:55):
But I think now it's okay to say we may
not need those heavy additions because of our lifestyle, because
of the fact there's so much food around and as
we get older. So going back to your reference to
the chips, I think if you've got an air fry
at home, if you make zucchini chips, if you make
carrot chips, you know they're pretty good as long as
you use a bit of oil. So yeah, I think
(13:15):
if you're routinely adding it in under the beliefs for
my husband or as if my friends come over, I
think it's okay to challenge it to unless you are
in that anomaly where you do have teenager boys who
are playing basketball six times a week.
Speaker 1 (13:26):
You know, I agree, But I would also say that
you work with a certain subtype of people who tend
to have insulin resistance, which you know, I don't think
you're going to cut it all out. I think that
you can happily add or have a moderate portion of carbohydrate.
Ins we'll just agree to disagree, but I don't because
that's everybody needs to cut it out.
Speaker 2 (13:42):
Carbon now.
Speaker 3 (13:43):
I don't think you have to cut it out.
Speaker 4 (13:45):
I'm saying that it's okay to question if you actually
need it, because the people we see, whether they're insulin
resistant or not, are generally eating too much.
Speaker 1 (13:54):
A lot of people eat too much, So again it
comes back to portion size. It's not necessarily just cutting
right now.
Speaker 4 (13:59):
But it is hard to keep like you're very regulated.
I see your plate with five potato gems on it.
Most people don't do that.
Speaker 1 (14:06):
Most people everybody eat in ten before I put it
on the plate.
Speaker 4 (14:09):
Yeah, but if we're talking about general habit, people generally
eat far more than they think. So all I'm saying
is that most of us eat a little bit more
than we have and it's okay to have some lighter
meals sometimes, I agree.
Speaker 1 (14:21):
I agree, Yeah, Yeah, it doesn't have to be all
or nothing. I think is the main point.
Speaker 4 (14:25):
Yeah, it's just questioning it sometimes because I think that's
the point of the segment. It's the autoque it's just
doing it without even thinking about it, when actually, if
you're not that hungry at night, it's okay to have
ditch that heavier because nutritionally, you would agree with me
that nutritionally on the plate, the most important parts are
the lean protein.
Speaker 3 (14:44):
And the vegetables.
Speaker 2 (14:45):
I agree, yeah, agree.
Speaker 3 (14:46):
Yeah.
Speaker 4 (14:47):
So if we are saying what do we actually need,
many of us don't need the nutrition. It's generally just
energy and you know coming from that. So yeah, it's
just I think sometimes looking at it and saying how
much of this is just I'm just doing it because
I've always done it, rather than really questioning if I
need it or if they're better swaps that will help
increase vegetable consumption.
Speaker 2 (15:06):
Yeah, yeah, good, some food for thought.
Speaker 3 (15:08):
Food for thought.
Speaker 4 (15:09):
And it would be worrying if we always agree with
and so let's splice it up a bit.
Speaker 3 (15:13):
Okay, so we've got some new research. Now.
Speaker 4 (15:15):
This took of my fancy. And you did point out
to me that I'd chosen the research twice in upcoming episodes,
which was very good, Like you're on to it even
though you haven't had your coffee, if anyone's wondering. But
the thing that I liked about it was because it
was talking about fatty liver, and fatty liver is a
significant issue. A lot of people, even if they're slim
and don't have any other health issues, might come and
(15:35):
present with fatty liver and you might have had some
blood test results.
Speaker 3 (15:38):
I don't know what the inside. Do you know how
common it is.
Speaker 2 (15:40):
Fatty liver is on the rise, Yeah, definitely on the rise.
Speaker 4 (15:44):
And I've certainly had a few younger clients come through
who are not overly overweight, They're not massive alcohol drinkers,
because I think there's a belief that if you've got
liver damage, it's because of alcohol, and that's not always
the case. Of course, there'll be a genetic predisposition to it.
It's not indirectly linked to diabetes, so you know there
is a to that profile. So this was a specific
dietary study looking at some strategies to help reverse fatty liver,
(16:07):
and to date there hasn't been a huge amount of
data to say this is the exact diet to have.
You know, basically, the evidence is you need a healthy
diet that doesn't have too much added fat or added sugar,
certainly minimize alcohol intake, but it's not about low protein.
If anything, a higher protein intake appears to protect the liver.
But it's not something that we can generally say eat
(16:28):
this and you'll improve your fatty liver. It's sort of
a general balanced approach and losing body fat if you can.
Speaker 3 (16:34):
But this was some new.
Speaker 4 (16:35):
Data that was specifically looking at the effect of a
specific type of dietary fiber called inulin and the progression
of liver disease and damage over time. And it was
published in a very reputable journal Nature Metabolism, and the
researchers found that it was specifically a type of dietary
fiber appeared to be highly protective against fatty liver due
(16:56):
to its relationship with fructose metabolism. Now, fructose is interesting
as a nutrient, land, isn't it, Because going back five
ten years, fructose received a lot of criticism saying that
it was specifically stored fat in the liver, which is
not completely untrue. But in the States, of course, there's
a much higher intake of process fructose because major food
(17:20):
manufacturers will use high fructose corn syrup which comes from
corn to fill foods and sweeten them. So traditionally soft
drink in the US, and a number of snack foods
and process carbohydrate foods would have that as an ingredient.
Now we don't actually have that so much here in Australia.
We don't have it at all here in Australia. So
it's very different our food supply to that of the US.
(17:41):
And you can say that when you walk down cereal
aisles or snack food aisles soft drink sections in the US,
whereas here, of course, fructose is the naturally occurring sugar
and fruit. So it got got sort of misconstrued a
bit to say that fruit was bad for us, which
is certainly not the key. But we do know that
concentrated amounts of fruit, coming from say dried fruit fruit juices,
(18:02):
does increase the intake of fructose, which is metabolized through
the liver, and as such, for those with liver disease,
is probably not the best source of nutrition. But basically
the researchers found the inulin which is primarily found in
those fibrous vegetables. Correct me if I'm wrongly, and it's
the asparagus and the leaks and sort of more obscure vegetables.
(18:23):
A lot of people don't necessarily eat but very very
healthy and very protective for us in particular blood glucose levels.
But it appears that a high intake of inulin appeared
to lessen the amount of fructose that the liver was
exposed to over time, basically protecting it from inflammation and
further damage. So just fascinating in general because whilst the
(18:43):
science is quite complicated, that's in a nutshell what happens
when you have a high intake of that kind of fiber.
It appears to buffer the impact of inflammation and sugar
being exposed to the liver, hence reducing cellular damage over time.
So the take home message is, particularly you're at risk
or do you have fatty liver, fiber intake should certainly
be on your mind. And it's not just about having
(19:06):
you know, a fiber supplement each day and taking a
metal musial. It's much more powerful from the food sources.
And I think in general, unless you're really got your
mind to it, we don't get the range of different
types of fiber that we need. So for example, if
I've got a client who is consuming a good quality
bread and cereal, a whole grain, or they might have
some multi grain wheatbeaks or some all brand they're getting
(19:29):
one type of fiber, and then if they're having say legumes,
baked beans, chickpeas, lentils and fruit, they're getting another type.
But in Nilan is quite specific, isn't leanne. You would
have to be proactively adding in the leak asparagus, artichoke, onion, garlic,
and of course then if you're sensitive to those with FODMAPs,
you may not be getting them. So I thought it
(19:50):
was probably a good check for anyone listening who does
have liver issues to really be checking that fiber intake,
and you really want to have a high intake of
all of those three types fiber and perhaps even be
considering can can you supplement with inulin? Is it a
standalone Yeah, you can, you can.
Speaker 1 (20:06):
Edit is more of that probotic type of fiber, so
it feeds the good bacteria in your gut. But as
you mentioned, some people with more of a sensitive gut
may be a little bit more reactive to that because
too much of it can cause like gas and loating
and a bit of discomfort. So it really is something
like all types of fiber that you want to just
add in a small amount and then just slowly increase
that week by week as well, and just make sure
(20:27):
you're getting it as much as possible from a whole
food based So some of those whole grain products with
a little bit of added chicken root added inulin in there,
things like musley bars, cereals, different types of musleis that
sort of foods tend to have a little bit of
added inulin, a little bit of added chicken root fiber.
So that from a probotic perspective, is really helpful. And
then you can even try adding like things like green bananada.
(20:48):
You can get green banana powder, you can put that
into smoothies and snacks. That's more of like a gentler
probotic approach. So this research did focus on inulin specifically,
but I do believe that most probotics are going to
be helpful for a gut health perspective as well. So
I think it's just about that broad range of am
I getting enough fiber, Yes, we want some probotics in.
Yes we want some probotics in, and we also want
(21:08):
some of that resistant based starch as well where we can.
So again it comes back to the bottom line of
every single dietician, says moderation health. You know, a broad
range of good, healthy foods in each day. We don't
want to cut out whole food groups. Even if you're
sensitive to some of these fibers, you still need to
be eating just small amounts of them. Even if you've
got half of a small onion and you're spreading that
across six meals, it's better than cutting it out altogether,
(21:31):
because that prebiotic fiber is what really does feed the
gut bugs long term. And you might feel temporarily better
if you cut it out initially, but you're actually doing
your gut a disserviced long term by avoiding all types
of food maps, because you're actually starving the gut bacteria
that's in your gut.
Speaker 3 (21:47):
True, And that's why I love soups.
Speaker 4 (21:48):
Actually, that's why there's such a super food because if
you think of the base of most soups, whenever I'm
starting a soup, it's onion, garlic, leak, celery. So you're
getting that on a day to day basis. So you
hear funny people on soup diets or with a group
of girlfriends. At the moment, we've got several events on
and our dresses.
Speaker 3 (22:03):
And not fitting. So I was like, right, we need
to go on detox soup.
Speaker 4 (22:06):
So I set the recipe around with all the leaks
and salery and it does shed fluid quite quickly. But
at a broader level, it's supplying those fibers regularly, and
that's why those having that. While salads great and it's
coming into salad season, I find that people don't necessarily
get the range of foods in the salad, like they're
always having leaves and then they have tomato, cucumber, maybe
caps come about. At least in soups and things, you
(22:28):
tend to get a much broader range of vegetables, which
is why I like clients to cook a tray of
roast vegetables and even have that within a salad or
as a side in summer, not just eating the salads
all the time.
Speaker 3 (22:39):
And that does.
Speaker 4 (22:39):
Indirectly, as we're talking about, benefit those things like that
type of fiber getting into the diet. So I think
just really interesting research, particularly if you've got fatty liver.
Speaker 2 (22:48):
I agree.
Speaker 1 (22:48):
And just a little quick hack if you're it's just
a pain of the butt, you know, to cut up onion,
to cut up garlic, to cut up leak, to use
autochokes asparagus if you can dice them all really finally,
spend you know, thirty sixty minutes on a Sunday dice
them or really fine. Get a little ice cube tray,
put a little bit of olive oil in the bottom
and add like a half teaspoon of that mix of
really finely chopped onion, garlic leak, put it into the
(23:08):
ice cube train and freeze it. And the next time
you make a risotto, a curry, a pasta sauce, use
one or two of those ice cubes and that's the
base of that meal, and you're getting in a lot
of that natural prebotic fliber. So an hour in the
kitchen can save you significant time longer term, and you're
still getting in that really good gut fueler. Client taught
me that years ago, and it's such a great little
hack for the kitchen.
Speaker 4 (23:28):
And I've got even better one than that, of course.
Standing okay, So at Kmart, I don't even know if
you've got one of these. When I come up in
a couple of weeks. If you don't have one, I'm
bringing you on Kmart. Have got this thing, and we'll
put a photo of it on our YouTube page.
Speaker 3 (23:42):
This pull. It's cat a pulley and it's like this
five dollar machine.
Speaker 2 (23:46):
Have you seen?
Speaker 4 (23:46):
It's got a blade and you literally I just cut
when if I'm going to the markets and I'm stocking
up on those things. So usually i'd have onion and garlic,
but if I'm buying leaks and if I'm buying celery,
I'll spend that time cutting them all up in free
using anything I don't use so I don't waste it.
So whenever I go to make a soup, I've got
some in the freezer and then I just cut them
up in put them in my pulley and break them
(24:08):
up that way and it stops one the sort of
teariness that comes from chopping everything up gets it into
really small fine pieces and is really really time effective.
So that's another trick. So if you haven't got a
km up pully, there's a big one. I think it's
seven dollars and a smaller one is five. I use
it so much when I'm cooking. It's a really good investment.
So we'll pop a little photo up of it. We
(24:28):
highly recommend them.
Speaker 2 (24:30):
Can you even make it.
Speaker 1 (24:30):
For five dollars? Like how do you even make something
for five dollars these days?
Speaker 4 (24:33):
It's crazy, but it's so good in the kitchen compettor
you know, there's so many different appliances.
Speaker 3 (24:38):
You know that you can use food.
Speaker 2 (24:39):
Processes and a blender.
Speaker 1 (24:41):
Yeah, you know, and.
Speaker 4 (24:42):
I've had so many blenders in my time, and I
just come back to the bar mix and now my pulley,
Like they're so convenient, not hard to wash or anything.
So yeah, we'll put a little link up because it's
a really good piece of kitchen equipment when you're making
soups and things regularly.
Speaker 2 (24:55):
Okay, crazy, all right.
Speaker 1 (24:56):
Well, the next product is I've gone rogue. I haven't
had my confess. I've just gone road today. And the
next product suse. He's like really.
Speaker 2 (25:03):
I was like, we have to talk about this. It's
not healthy.
Speaker 1 (25:05):
I am not by any means saying that this is
a healthy product, but this is a delicious product, and
I think our nutrition captalists need to be aware of it,
because I wasn't until my client was like, can I
have one of these? And I was like, oh, yeah,
like if you love it, but you know, it's gonna
kind of we need to account for it, you know.
It's not a free food and she's like, oh no,
it's only one hundred and thirty calories, and I was like,
tell me more.
Speaker 3 (25:25):
Can I also say around forever like it's.
Speaker 1 (25:28):
Not I just I just found out about this, Susie.
So I'm very excited. I've had a couple this week.
They're very good. They're expensive, but we'll get to that
in a minute. They are the I should have got
something in my freeze at the Mars Bar frozen ice cream.
So they are small, Like I gave David one and
he was like, oh, it's tiny because I was second one.
I was like, no, no, no, it's in a five pack.
(25:48):
They are very small, I will admit, but I will
say that they are so like satisfying. I didn't feel
the need to have like the entire pack. I find
it more satisfying than a natural Mars Bar personally, and
I'm not a huge ice cream person, so that's you know,
it's something. So they're the Mars Bars frozen dessert bars
in a five pack. I think they're at Coals and Woolwors.
I bought them from wool Worst. They generally retail for
(26:09):
nine to fifty, so they are not cheap. They are
in investments, but they are delicious. Currently at wool Worst,
we do pre records, so they may or may not
be on sale when you're listening. They're twenty five percent
of so they're seven dollars, so they're a little over
a dollar. Like if you went and you bought a
nice gelato out at a shop, you're paying six seven
eight dollars for a cup of gelato. So from that perspective,
they're pretty good. But they're just really really delicious. Like
(26:30):
do I even bother reading out the ingredients like they're
not healthy. We know that water is the first ingredient,
glucose syrup, which is sugar the thirty ingredient, which is
interesting and I think with what makes it so like
just enjoyable is sweetened condensed milk and then sugar, vegetable fat, cream,
milk solids, cocoa mass, malt extract, cocoa powder, soy letherce,
and thickener salt flavors. So yeah, it's heavy sugar, it's
(26:53):
a sweetened product. It's an ice cream, let's be honest.
And it's got this like lovely chocolate coating on it.
It's so good. Susie I can't believe it took me
to last thirty six to find these in the supermarket.
Speaker 2 (27:02):
But here we are. They're very good, Go and give
them a try. There is a Snickers range. I didn't know.
Speaker 1 (27:07):
That, but apparently when I put them on my Instagram,
everyone was like, oh, try.
Speaker 2 (27:10):
The Sneakers ones. They're so much better.
Speaker 1 (27:12):
So if you've found a Peanuts, if you can even
not allergic or anything, go and give the Snickers range
try because apparently they're even better. But I reckon the
Mars ones are ten out of ten. I think they're
absolutely delicious, not healthy, but delicious, so perfectly fine in moderation.
Speaker 2 (27:25):
Yeah.
Speaker 4 (27:25):
I think it's interesting actually because there's a strong nutrition
belief model that would say you're better to have the
real thing less frequently than things that are perceived as
healthier that aren't as tasty and satisfying. And I think
I am a big fan of the dessert section of
supermarkets for this reason, because there's a lot of portion
controlled options. You know, there's the beautiful little coals, there's
(27:46):
a mango sawbet, and we've done covered a few of
those products before. They're small, even the mini type magnums.
Of course, the twisted frozen yogurt range. They're all delicious
but portion controlled. So we have definitely had the ice
creams in my family. I am tighter than you, and
I only buy them when they're forty to fifty percent off.
So if they're four dollars fifty or five, that's when
I'll pick them up. I wouldn't buy them at seven
(28:09):
fifty still, because they do regularly discount that section by
forty fifty percent, so I wait for that quite often.
And so yeah, I sort of tend to agree with you,
because the thing with the ice cream is I find
people are far less likely to overeat it, like I
don't often see clients eating two twisted frozen yogurts or
two individuals, whereas with the chocolates, as soon as chocolate's involved,
(28:29):
I find everyone finds it really hard to just stick
to the one like. It ends up being a few
bite sized chocolates or a few rows, Whereas there's something
about a packet approach that does keep people in line
a bit more. So, Yeah, I do think if you
can find whichever is that portion control size of that
because things like a Magnum gay time the one I like,
which is the maxibond, they're closer to sort of two
(28:51):
hundred and two fifty even three hundred calories. That's a lot,
whereas sort of one one fifty. As we spoke about
last coming up, you know, the Rockerby routine desserts for
about one fifty cow that at one thirty. You know,
I usually say about one hundred, But I would be
pretty happy with that as well, particularly if it was
someone had it, they enjoyed it, complimented their day, So yeah,
I thought it was worth a discussion as well.
Speaker 1 (29:13):
With it.
Speaker 4 (29:13):
There's a lot of those kind of mini options out there,
and you can really have a satisfying dessert option that
you're less likely to overeat than things like tubs, So yeah,
I thought it was worthy of a discussion.
Speaker 2 (29:23):
Yeah, one hundred percent.
Speaker 1 (29:24):
I think you're much better to eat the thing that
you really want and be satisfied with a small portion
of it versus trying to eat the healthy, low fat,
low sugar ice cream and then eating half the top
of it and still not really feeling that satisfied. So
I think there's a huge amount of merit in that
actually choosing what you truly want that feels really satisfying
for you. So if you don't like Miles By chocolates,
don't gone by this because you're probably not going to
enjoy it.
Speaker 2 (29:44):
But if you do, it could be a really.
Speaker 1 (29:46):
Great alternative to add in as part of your overall
balanced healthy nutrition plan.
Speaker 4 (29:51):
Because let's beak honest, like gelato, a single scoop is
like six dollars in a tiny little cup, so for
two dollars or three dollars per serve, they're actually quite
cost effective too. All right, the annibal for our listener
question today, after our find, let's return to all things
health and nutritions.
Speaker 3 (30:07):
Shall we.
Speaker 4 (30:08):
Is I am loving the pre made salads. This is
direct from our Instagram account, so please keep sending your
listener questions. We do get them from there. Is the dressing, okay,
So any of those salads, whether it's the Green Goddess
or chal Slaw or the one I like is ranch,
they've got that little packet.
Speaker 2 (30:22):
Of sauce in it.
Speaker 4 (30:23):
Now I think it's insignificant because, yes, we would argue
that salad dressing can be quite high and fat. So
if you're getting cuby ranch dressing Caesar dressings at a restaurant,
they can be quite high in fat, and they certainly
lather them on.
Speaker 1 (30:36):
You know.
Speaker 4 (30:36):
One of the things if you go to the States,
they've got amazing salads with amazing dressings, but they're really
high fat and very liberally used. But that packet that
they put in those pre made salads is so small,
and those salad bags are supposed to feed four, I
don't know how you get more than two serves out
of them, Like, really, I would eat them in two serves.
So I always say to my clients, don't throw them away.
It's a bit of fat. Yes, it's got some seed
(30:58):
oil in it, but for the volume that you're getting
compared to the volume of salad, and they make the
salad taste great, go for it.
Speaker 3 (31:05):
I don't have a problem with it. Do you agree?
Speaker 1 (31:07):
That was exactly my thoughts. And I've said this to
so many clients. They're like, oh, but it's got vegetable
oil in it. But sugar is the third ingredient. And
I just actually pulled up the ingredient list. So one
of my I love the Mexican one, and I love
i Asian, the Asian one with the crispyan noodle. So
that's one of my favorites. So I pulled the ingredient
list of the Krispy Noodle one and just to basically
bring the point home that you were saying. So the
dressing out of the Asian Noodle Kit, it's like a
(31:29):
like a soy sesame type dressing. Right, So the dressing
is seventeen percent overall. Right, It's got water, vinegar, sugar,
soy sauce, sesame oil, maltodextra and salt, natural color, sesameseds,
natural flavor, sit just fiber mulsifies, yeast extract, thicken our spices, antioxidant.
Speaker 2 (31:45):
Is it an ultra process food? Yes?
Speaker 1 (31:47):
Are you better to make your own salad dressing at home? Yes,
we are busy, we are time pull. I would much
rather I personally eat the dressing. Susie east the dressings.
I'd tell my clients to eat the dressings, as do you.
I'm sure, Susie, it is so insignificant in the grand
scheme of things, because, as Susie said, we want our
clients to get two serves out of the pack, not four.
So if the dressing is seventeen percent, it's less than
(32:07):
ten percent of the overall salad kit. Is there a
little bit of a mulsifier in there, yes, but it's
like ingredient number twelve. Is there a little bit of
sugar in there as a third or fourth ingredient? Yes,
But when it's only like, well, eight percent of the
overall salad kit in general, it's pretty insignificant in the
grand scheme of things. And if it makes it taste good,
and it means that you eat double the serve of
(32:29):
vegetables that you would have. You know, if you were
making soggy broccoli, you probably wouldn't eat much at all.
So if it makes it taste good, and it means
that people are eating more vegetables, because we know that
ninety percent of Australians don't eat enough vegetables, I say,
eat the salad dressing. I think if you don't want
to eat it, you want to make your own, you do,
you totally fine, right, But I think that they're actually
quite enjoyable for a small amount of you know, sugar,
(32:49):
a small amount of extra vegetable oil or fat. It's
really insignificant in the grand scheme of things. Because most
people who are like I'm so clean, And we talked
about this a couple of podcasts ago, well, you know,
make their own salad dress, be all you know, clean
and healthy, and then go smash like four rows of
chocolate after dinner. So it's kind of in the grand
scheme of things. It doesn't really make a big difference
if you like them, if you find that it makes
(33:10):
your dinner more enjoyable, you lunch more enjoyable. One percent,
I'm team eat the salad dressing.
Speaker 3 (33:15):
Yeah, me too.
Speaker 4 (33:16):
I think also they're one of my favorite products in
the supermarket because within the salad you get such a
variety of ingredients which would be a lot more expensive
to buy individually. So things like the red cabbage that
we know so good for us, just the range of
ingredients in a salad that would take a lot more
energy to make yourself. I think, like we've spoken about before,
you got to always go to the back of the sections,
make sure you get a few days out of them.
(33:37):
But yeah, I'm a big fat even if it's adding
links like the kroutons or the noodles, because yeah, for me,
the benefits of the range of ingredients out weigh any
of those negatives, whether it's a bit of extra fat
in the dressing or the things like the kroutons or
the noodles, So go for it, enjoy your pre made salads.
Speaker 1 (33:52):
Couldn't agree more Big green light thumbs up from the
nutrition catch. In terms of salad dressing, Blue just want
you to eat more salad. We don't care how what
you put on them. We just want you to eat more.
Speaker 4 (34:01):
As the mass bar ice cream section sells out next
week thanks to the end, we'll.
Speaker 1 (34:04):
Get your salad with your dressing and then go have
my little mass bar.
Speaker 2 (34:08):
And it's called balance, guys.
Speaker 1 (34:09):
That's exactly what balance is true that brings us to
the end of the nutrition catch for another week. If
you know that you are ready to take your nutrition
to the next level, check out our range of scientifically
formulated supplements at designed by Dietitians dot com. We have
our premium range of protein powders, we've got our Creatine
range of women, our triple magnesium which is just selling
like crazy because it just is so incredibly amazing for
(34:31):
sleep and muscles. And then we've also got our collagen
and our brand new hydration range as well or scientifically
Formulated for busy women designed by Susie and I to
help busy women feel their best.
Speaker 2 (34:42):
So go check them out.
Speaker 3 (34:42):
Maybe what did we do a little giveaway.
Speaker 4 (34:44):
If people are listening to this episode and tag the
podcast on social media, we will put you in the
draw to win a new hydration pack.
Speaker 2 (34:51):
How about that? Sounds great?
Speaker 3 (34:53):
Okay, sounds great.
Speaker 2 (34:54):
Thank you for listening.
Speaker 3 (34:55):
Thanks to you next week.
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