September 9, 2025 • 29 mins
Struggling to “be good” at restaurants, scanning every barcode, or wondering why your GLP-1 isn’t moving the dial? In this practical, myth-busting episode, Leanne and Susie unpack three big topics that drive real-world results:
1) Head vs body hunger (how to order smarter when eating out)
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Ditch “shoulds” that trigger later overeating and learn a simple decision flow to feel satisfied without blowing your goals.
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Real menu tweaks that reduce calories while keeping satisfaction high, plus how to balance the rest of your day when a meal is heavier.
2) Ultra-processed foods (UPFs): what the labels miss
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Why some cereals, breads, and convenience options can be smart choices despite scary ingredient lists, and when UPFs truly become a problem.
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A quick guide to reading labels without panic: fibre first, added sugars down, protein where it counts, and context over fear. Recent critiques of NOVA and simplistic scoring apps are pushing for more nuance.
3) GLP-1 reality check: “I’ve only lost a couple of kilos — is it working?”
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What matters most alongside medication: strength training to protect muscle, appetite awareness to actually reduce intake, and realistic timelines by starting weight.
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Why results vary, and the red flags that signal you need tailored nutrition support, not just a script. Real-world data and 2025 trend reports show usage is surging — but habits still drive sustainable outcomes.
Product watch (no endorsements): we analyse a new supermarket mini muffin aimed at kids. It’s still a packaged treat, but the fibre profile and ingredient order make it a comparatively better pick than many lunchbox snacks — and a handy freezer back-up for busy families.
Need support with sleep, recovery, and daily collagen? Explore our Triple-Magnesium blend and Collagen powderfrom Designed by Dietitians — formulated to complement a balanced diet and active lifestyle.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
When considering your meal choices. What are the things that
you think about? Do you consider the calories, maybe you
think about the macros, or do you think about what
you should be ordering or eating. Often I find that
my clients will message and ask what they should order
from a menu, which is a great opportunity with them
to talk about the difference between eating with our head
(00:22):
versus being guided by our bodies. Today we deep dive
this topic and why enjoying food can be just as
important as the calories and macros we consume. Hi, I'm
Susie Burrell and I'm Leanne Wood, and together we bring
you The Nutrition Couch, the weekly podcast that keeps you
up to date on everything you need to know in
the world of nutrition as well as head versus body hunger.
(00:44):
We have a new review on ultra process foods. I
want Lean's thoughts on a muffin I found in supermarkets
targeting kids. And our listener question is all about medication
and why it may not be working for you if
you're trying it for weight loss. So Leanne I was
excited last night when we were preparing for this podcast
(01:04):
because I saw a news article come through requesting a
reclassification of ultra process foods. Now, this is a topic
that is of great interest to potty listeners. Whenever we
talk about certain foods, will often get feedback of someone
who might say that's ultra processed, or it's processed. And
certainly quite recently, I think from memory, you and I
(01:26):
have had a bit of a chat about it, and
one of the key classification tools that is used is
what's called the Nova classification system. Now I'll pass to
you in a minute, because you're actually probably more articulate
describing it than I. But if I am talking about
ultra process foods, it's generally I'm looking at sort of
(01:47):
ingredients on a panel that you wouldn't have in a
home kitchen. But similar to the health Star rating system,
there is loopholes. And one of the big loopholes that
has beenken about is when it comes to breads and
cereals in particular, if you scan an ingredient list sometimes
of whole grain bread or even cereals, and the one
(02:08):
that comes to mind is all Brand. All Brand looks
really processed. It's got a long ingredient list. It's also
got quite a significant amount of added sugar and as
such compared to something like oats, you would say, well,
All Brand's not a good choice because it's pack full
of sugar, it's processed and even ultra processed according to
some of those criteria. And what this is calling for
(02:28):
is saying that you can't just look at ingredients and
look at a long list, particularly in nutrient dense foods
like cereals and whole grains, and call it out because
actually you would argue the nutritional benefits of a food
like All Brand, which have got an incredibly high amount
of dietary fiber, or in the case of bread's commercial
bread which are looking relatively processed, the nutritional benefits outweigh
(02:53):
the fact that they are technically, according to that classification,
ultra processed. And it was just a sort of calling
for it to be a broader conversation than that. And
I understood it in that way because it is I
think All Brand's one of the top cereals. You know,
it's in our product guides for a reason. It's got
a very specific purpose and you literally can't find that
(03:13):
level of fiber in a palatable food. But yes, it
does require processing to get it into a palatable form
because wheat bread is not overly appealing if you've ever
had it. So there's in nutrition always those intricacies. But
I thought it was worth a chat. And I know
that you sort of almost I will always refer to
you in terms of are we defining that as processed
ultra processed?
Speaker 2 (03:32):
And I thought it was worth a discussion. Yeah. Absolutely,
I think it's always worth a discussion because so much
about nutrition, there's so many nuances, Like everybody thinks nutrition
is so black and white. So many times we get
from podcast listeners our clients, is this good? Is this
a good choice? Is this a good choice? And often
there's so much that goes into whether or not it's
a good or quote unquote poor choice, right, Like, there's
(03:53):
so many nuances with nutrition. So I actually love this
chat because lately I don't know about you, Susie, but
I've been getting so many questions about the Yuca app,
and I just it's like why, Uka, And I just
I'm not a huge fan, And I'll let you know
why in a minute, because I just feel like like
there's just too many nuances. It's not as easy to
go green like red light, because so many things we
(04:15):
review on the podcast, and you and I come to
the conclusion that's pretty good. We quite like this. So
many people will write in and be like, but the
Yuka app says it's bad. I'm like, I don't care
about that sweet app. Like it frustrates me that people
are so black or white sometimes about nutrition because there's
like a really dense whole grain cereal. There are so
many good quality supermarket breads, even microwave popcorn. I had
(04:36):
a hundred times over my clients be having that quality stuff,
even if it is ultra processed, over something like a
processed meat or a soda or something like that. So
there's a huge category of foods that just because they
may be classified as ultra processed, or they might have
an emulsifier or some vegetable oil or a small additive
in there, it doesn't necessarily mean that they're bad. Like
(04:58):
there's a huge degree in terms of how much processing
and then the overall nutritional quality as well, So not
all ultraprocessed foods are created equal. So I do like
this discussion. I do think that the researchers in the
study argued that the blanket categorization just oversimplifies things, like
(05:19):
if it's an ultraprocessed food. We obviously naturally think that
this is bad, but it doesn't inherently mean that it
is bad just because it is ultra process. Sure, the
majority of ultra process foods aren't good for us, like
nobody is arguing that, But there are a handful of
foods that may be deemed ultra process that is still
a better quality choice than the large majority within that
(05:42):
section of or category of food exactly. So I like it.
I think that it's not black and white. It's not
an easy thing like that, and I think if we
can help to distinguish between yes, it might be ultra process,
but it's a better quality like it's still got some
great nutritional quality factors in there. I think that that
would be really, really helpful to a lot of people,
(06:03):
because let's be honest, Susie, you and I are both
busy mums. We're working, we work full time, we run
multiple businesses. There are so many listeners out there that
are just like us. They work full time, they've got
small kids or large kids, they're looking after people. They're
just they're busy, they're stress. They don't have time to
make their tomato sauce from scratch and not absolutely everything
we can buy in the supermarket won't have some degree
(06:24):
of an additives. Like Honestly, vegetable oil is sometimes the
least of my concern if I'm looking at a nutritional label,
but there's so much like over hype about it online.
It's like, oh my gosh, it automatically creates inflammation in
the body, not necessarily, Like it's really about the bulk
of everything we do in the diet. And if your
diet was literally just fruits and vegetables and chicken and
(06:45):
salmon and nuts and legumes and that was it, yes,
you're the healthiest person on the planet. But let's be honest,
ninety nine point nine percent of us eat food with
some degree of processing, and a lot of us will
eat some form of ultra process food. So I think
it does help to just be real with people, to
be like, just because it is ultra process doesn't inherently
make it unhealthy. But at the same time, we can't
(07:07):
dismiss all ultra processed foods, because there are certainly ones
that are better than other ones. But I guess, coming
back to my point about why I'm not a huge
fan of that Yoka app, because I just feel it's
overly strict and it rejects a lot of better quality
convenience options. Like I said, if you don't want to
eat these healthier convenience options, don't go eat them. But
I really think that an app like that oversimplifies a
(07:29):
very complex like nutrition science is very complex. It makes
it really black or white, and there's so much gray
when it comes to better quality convenient choices. So that's
my takeaway is I would rather my clients and our
podcast listeners learn to read the nutrition label. I get it,
people are busy, they just want to scan a food
and they want the app to tell them if it's
okay or not. But I just think that it's too
(07:51):
black or white for me. I don't use it. I
don't recommend it to my clients. It's too black or white.
There's so much gray in the middle, and for busy people,
there's a lot of great quality ray choices that sit
in the middle that they're potentially missing out and or
stressing about. So I would rather people learn to read
the nutrition label themselves. Yes, sorter ingredients is probably better,
higher fiber is probably better, lower sugar content is probably better.
(08:14):
And I think If you can learn to do that,
you've got a skillful life without an app putting things
into a very black or white category.
Speaker 1 (08:20):
True and for me a really easy reference even without
looking at the label. I like it. If it doesn't
look like the food you're supposed to be eating, it's
probably not great for you. So if you're eating cheese
shapes and there's not a scrap of cheese in there,
you know straight away that tells you it's ultra process
And to me, it's a lot of that middle kind
of section. And that's the argument with the health star rating.
If really you categorized a lot of foods as soon
(08:43):
as you overly process them, if you took that out
of giving them more stars, most processed food, like heavily
processed food, will sit as a category of about three
three out of five because it's not great and it's
not that bad. It's middle and that's the mess. A
lot of foods are okay in moderation. That's the truth
of it. But yeah, I think in the case of
(09:04):
breads and cereals, if you look at a bread, it
does have grains in it. A good bread will have grains,
or bread it's got a lot of fiber. You can
see it so whole. Like that is a good sign
you're on the right track with food, just because it's
got to always laugh when we're going through ingredient lists,
because we know that the amount of ingredient in those
foods is minuscule. But if people spy the word vegetable oil,
oh my god, you know, end of the world. Seed
(09:25):
oil is going to kill you. But ultimately it's a tiny,
tiny amount. It's irrelevant in the big scheme of things.
It's like people are happy to go and get a
fast food meal, but they're worried about a smidge of
vegetable oil in a whole grain bar. Like, we've got
to keep it in perspective of where it all sits.
Speaker 2 (09:40):
You know.
Speaker 1 (09:40):
It's convenient diet theories for you, and people cherry pick
what they want when it suits them and when they're
being purists, you know. So it is like you describe
very gray. But I thought that was a very good example.
If it's a whole grain cereal it's really high fiber
or popcorn, et cetera. You know, you don't want to
get to bog down in those intricacies. So yeah, I
really I thought it was a great article, all rightly
(10:01):
and well. One a common question I have from clients,
which I've alluded to in the intro, is I'll be
sitting at my desk on a random Tuesday afternoon and
I've got a text from a client, which I welcome,
because my clients text me often and they get feedback
very quickly. It works very well in the world of
nutrition coaching, as I know yours do. And they'll send
me a menu and they'll say, next Sunday, we're going
to lunch, what should I order? And I'll say, on
(10:25):
one hand, that is sort of you think that is
the right thing to do, because you and I will
always talk about planning ahead, and so they're thinking about
a healthy choice. But what I will always say is
if this is a special meal in your week, this
is one of those kind of you're going to lunch
with girlfriends that you do once a month, or you know,
it's not the run of the mill cafe where you're
having breakfast every week. It's a relatively special occurrence. You're
(10:47):
going to a nice restaurant. Let's be honest, the cost
of food eating out is so expensive. If you go
to that cafe and I say to you, order the
kinwa salad. Chances are you're not going to feel like
eating a kinwa. It may not even be that healthy
by the time you add all the extra dressing, nuts, seeds, avocado,
chicken thigh, all the stuff they add. And what will
happen is if you order the kinoa salad and you
(11:09):
don't even feel like it, Not only will you eat
the kinwa salad, you eat half the plated chips, some
garlic bread, and probably ordered dessert when you could have
just had a burger to start with, and you would
have been in a better place from a calorie perspective.
So what I wanted to draw is not the issue
of looking at menus. I don't think that's a bad thing,
but I think it to me reminds everybody and everyone
(11:30):
listening that it's not about managing your hunger and appetite
in your head and what you think you should eat.
An important part of it is also making sure that
you're having food that you enjoy, and in most cases,
there would be very few foods with I don't know
the exception of I don't know, hot chips or something
(11:51):
that you couldn't make it slightly healthier. So for example,
I'd say to my client on the menu, you know,
have a look and pick a few things. If you're
really feeling like a burger and you want a healthy fiet,
you know, have half the barn. Try not to have
chips with it, and you'll probably find after half of
it you're pretty full anyway. But I just wanted to
talk about it in terms of taking time with your
diet rather than constantly be thinking in your head what
(12:13):
should I be eating? Actually what do I feel like?
Because I'll have clients who eat whatever I write on
a meal plan and they might not even want it
because it's being allowed to have it versus actually being
focused on what you like. And in most cases, the
principles of what we're trying to teach, which is more vegetables,
more salad, lean protein, and a little bit of good
(12:34):
quality carb, can be adjusted. Even if you're feeling like pizza.
The difference is you don't need to eat five bits
of pizza. You could have two or three with a
big salad. And I think for the case of those
meals that are more special occasion, you know, the special
family celebration, you're going to a very expensive restaurant, I'd
be saying, to a certain extent, have what you really
feel like and think, oh, do I feel like a pasta?
(12:55):
Do I feel like a salmon? As opposed to what
am I allowed to have? Because very often there's a
real disconnect between those, and that is a reminder that
you're probably eating according to your head, and that is
part of actually learning to enjoy your food and manage
it rather than being on or off someone else's program.
Do you get those messages from clients what should I order?
Speaker 2 (13:15):
Yeah? I do, I do all the time. Yeah, And
like you said, I think it's a really positive thing
because they're trying to do the right thing. But like
you said, there's healthy and then there's are you actually
satisfied as well? And if you're just going to choose
to salad every single time you go out, you're very
likely to come home then want to bring eat the
pandry because you've been so quote unquote good. So we
do love that our clients are actively planning ahead. But
(13:36):
like Susie said, there's a time and a place. Is
it a run of the mill work lunch where I
have a lot of clients who are very high up
in their jobs, they want and die in clients a
couple of times every single week. You simply can't have
the thing you feel like multiple times a week if
you're eating at multiple times a week. Versus is it
a very special occasion, is it an anniversary? Is it
your good friends, you know, baby shower or wedding or
(13:57):
something like that that might only come up once or
twice a year. So it really those little nuances again
do really matter. But it is really that case of
you can eat healthy, but is it also going to
be satisfying for you, because you're going to have a
hard time stopping when you feel satisfied if it's not
actually satisfying, because you can over eat healthy food, Like
Cusie said, the kinoa salad might be a healthy option,
(14:19):
but it might not be appropriate for fat loss if
it's got the chicken thigh, if it's got the avocado
and the nuts and the creamy cash you nut dressing
and the half an avocado want it as well. So
healthy doesn't equal fat loss. Sometimes it does, the majority
of the time it probably doesn't. So I think what
is your goal is probably the first question I asked
(14:40):
my clients, Like when they say, what can I have
what's your goal here, and how many times a week
have you eaten that so far? Because I think that
matters as well. If they're like, I haven't eaten at
at all this week, of course we're going to have
more flexibility to have a high calorie meal if that
client's goal is weight loss. If the goal isn't weight loss,
if it's just health or you know, hormone stabilization or
gut health, then yes, a healthy choice is probably more ideal,
(15:03):
but you can still fit some more of those, I guess,
heavier options in if you wanted a PALMEI, if you
wanted a burger, But it's also not that black and
white as well. You don't have to just because you
ordered the burger, just eat the burger. Like Susie said,
I had a great example from a client just in
the last week or two where the burger on the menu,
she didn't eat red meat, and so she was like,
I'm going to get the chicken one because the fish
(15:23):
one was battered, but the chicken one was fried chicken.
And she's like, oh, do you think the chicken one's
a better option? And then we realized that there was
a salad on the menu that was a grilled chicken salad,
and I said to her, why don't you see if
they'll do you a grilled chicken burger instead of a
fried chicken burger, even though it wasn't like on the menu.
She got there and she asked for it, and the
kitchen was very happy to do that, so she got
a grilled chicken burger. She was super satisfied. It was
(15:45):
probably just as many calories, if not probably lower. Then
it was like a vegan nourish bowl. And then you
could add some chicken to it if you want it,
or add some prawns to it, so it was probably
from a calorie perspective, a better choice. She felt super satisfied.
She was. She was like, that was amazing and it
worked out for everybody. So just remember those things. Even
when you are ordering up the menu, you don't have
(16:07):
to eat exactly what's on the menu. A lot of
cafes and kitchens are very flexible in what you kind
of order and how you can kind of tweak meals
as well to make it a little bit healthier but
also still satisfying for your needs as well.
Speaker 1 (16:21):
True, because I think that's what happens everyone thinks cognitively, oh,
I've been good because I've chosen something I think is healthier,
and then they reward themselves with more food. So I've
been good, and then I'll come home and eat more.
Whereas if you'd had something, even if it was heavier,
that satisfied you, you'd be like, actually satisfied. So I
would urge everyone listening to really be thinking that, like,
particularly when it is weakend, what do I really feel like?
(16:42):
And if it is something that is heavier, acknowledge it
might be two calories worth of meals and you might
not need dinner, or you might not need to get
up and have breakfast. And that's the art of balancing
your food according to your body and not being constantly
having cognitive restraint over eating, which is unfortunately a side
effect often for many of us after years of chronic die.
So it's certainly worth a try and a bit of
(17:02):
an experiment to see what impact it has on your
food intake behaviors. All right, I've got a new product
for Leanne. And when we hopped on today she said, oh,
one of these, I haven't seen them, and I thought, good,
I'm not going to tell you about them because I
want your actual thoughts. So these are in coals and
they're in that section of the supermarket where if I'm honest,
I don't buy stuff from. But it reminds me of
(17:22):
my youth because it's got like the Lamington fingers and
you know the jam rolettes, which were very big in
the eighties in school lunchboxes. It's like the pre made
cakes next to the bread, you know, slices and stuff,
which are inevitably pretty sort of indulgent. So it's not
something we would typically buy regularly. And as I said,
it reminds me of growing up in the eighties where
you'd have those Lamington fingers in your lunchbox when maybe
(17:43):
had Lamington drives. Did you have those when you were
growing up. I don't know if they do. They do
Leamington drives anymore. They were the best days, the ones
with the cream and the jam and you'd freeze them
like your mom would buy a whole section.
Speaker 2 (17:55):
You get a whole slab of it, Yeah, and you'd.
Speaker 1 (17:57):
Freeze them and then you'd get them out like as
a tree.
Speaker 2 (18:00):
Like.
Speaker 1 (18:00):
I haven't seen a Lammington drive for quite some time.
I think that's a great business idea for someone who's
key and I want to anyway side hustle, I do it.
I digress. So these are in cold I haven't seen
them in Willies, the Sarah Lee bluey muffins, apple and cinnamon,
So they're in a little box. They retail for three
eighty five, So that's a pretty nice price point for
(18:22):
a snack like that's less than a dollar muffet. You'd
be hard pushed to make muffins for that. Like if
by the time you buy the good quality flour, the vegetables,
the fruit, I'm thinking you're going to struggle to get
them that cheap. So what is in our baby muffins?
Thirty percent pumpkin pure number one ingredient, whole meal wheat flour, apple,
(18:43):
nine percent canola oil, sugar inuln, whole egg, powder, dextros,
raising agents, apple, juice, concentrate, some way powder, a mulsifiers, cinnamon, citricuscid,
and a preservative, natural vanilla flavor. So not unpro it's
not horrific, but you know, there's a really high percentage
of pumpkin in there, like plus apple. That's thirty nine
(19:05):
percent whole food ingredients and wholemealflower per serve and they're
five hundred and twenty kilo jewels, which is what about
four one thirty calories per serve, one point six grams
of protein, sixteen grams of carbohydrate, five point nine grams
of sugar, so just over a teaspoon, four point one
grams of dietary fiber, which is very high for a
(19:25):
baked good, and five grams of fat. And I'm just
thinking total saturated fat, low in saturated fat, because they're
using vegetable canola oil over butter as the base. Now,
my boys I make, if I'm going to bake, I
make muffins, but my boys are a little bit old
for these now, like Bluie is sort of beyond them.
But I have to be honestly, and if a client
(19:47):
was using them with their child, I'd be like, they're
actually not too bad, particularly for the price point. I
wouldn't actually have a problem with them, Like I'd give
them a seven out of ten. Like, I think they're
pretty good as a snack. They're certainly better than all
the tiny Teddies shapes Oreo cookies, one hundred times better
than that. I haven't tasted them, I don't know, but
I actually thought they were really quite a good profile.
(20:09):
What do you think.
Speaker 2 (20:10):
I agree with you. I quite like these and I
think this is where those nuances come in so importantly, right,
because if you scan this in something like the Yuca app,
it's gonna score down right because it's got some vegetab
oil in there, it's got some emulsifiers, it's got some
preservatives in there. Obviously those things are in there. So
the muffin lasts longer than three days on the shelf.
If you make muffins at home, particularly few live in Queensland,
(20:32):
and it's on the shelf or on the kitchen counter,
they're only going to last a couple of days before
they basically start growing mold. You've got to bid them.
So in supermarket products, the majority of ultra process foods,
and we would deem this and ultra process food And
this is where a reclassification of that nervous system could
come in really hand it because of out of all
the store bought muffins, hands down, this is one of
(20:53):
the best ones that I've seen. Am I saying that
this is better than a homemade muffin? Absolutely not. But
if you were never going to make muff and you
had small kids and you needed something quick and somewhat
healthy fide for a lunch box. This is certainly far
better than the majority of ultra process snacks that you're
going to get, So I think that those little nuances
are so important. I love them like they're Bluey and muffins, muffins,
(21:15):
muffins their character and blue I think he's like the
cousin and she's really naughty. And then my kids love Muffin.
It's like one of their favorite characters, so they would
absolutely love these, So I would buy them. I would
buy them just for kicks. Like you, I don't ever
buy storewart muffins, but I think my kids would get
a real kick out of These are a small size,
less than dollar a serve. I love that the first
ingredient is a vegetable and the second ingredient is wholemeal
(21:36):
wheat flour. So yeah, I think it's a great product.
Is it as good as making your own from home? No, obviously,
but I think out of all the store bought muffins,
you're hard pressed to find a better one than these,
So I think that as long as they taste pretty good,
I think you found a winner, Susie. But I think
it is really important for people to appreciate that this
is still an ultra process food, but it is a
(21:56):
better option than the majority of store bought muffins out there.
Speaker 1 (22:00):
Because I think there's two kinds of people. There's people
who are really good at that meal prepluck. I've got
a friend who every week gets up like five am
and bakes for her kids. Like that's commitment to the cause.
You know, I'll do muffins or a banana bread on
a special occasion, but I'm certainly not a weekly baker
for the kids time a whole lot of reasons. My
kids are getting older, they're not as good at that
(22:21):
stuff as when they're little. I find they like that more,
whereas when they get older they do like the packet stuff.
But I think for then there's the group who are
always looking for convenient options. They're not bakers, they have
no interest, no time, whatever, No judgment here, But I
think they're also quite a handy thing to keep in
the freezer because they'll freeze well. Muffins freeze really well.
And I think, you know, for those days where you're
(22:42):
just looking for snacks, you've run out of everything, They've
eaten everything. You might not be well, you don't want
to get to the shop and spend another hundred bucks.
They're quite a handy backup option. And actually I might
even buy them and give them a go for my boys.
I'll take them out of the bluey and stick them
in their lunch box and just see. But yeah, certainly
nutritionally superior to say the little mini muff will you
sell which are a good size for kids, So I
(23:03):
do like them for that reason, But they are not
overly healthy and a lot higher in sugar. So yeah,
an interesting find. And if anyone's used them all like
some let us know.
Speaker 2 (23:12):
All right yet?
Speaker 1 (23:13):
Question listener question, if you go, have a go, have a.
Speaker 2 (23:16):
Run, listen a question, what is it I have just
started taking weight loss medication and I've only lost a
couple of kilos. Why isn't it working? That's an important question.
It's when we get we get asked quite a lot,
isn't it. So I think my first question back to
the listener would be, well, what else are you doing
besides taking medication? Because often we think that these weight
loss medications, and from all of the things we see
(23:38):
on TikTok and Instagram, they're like a magic pill. Right,
I just take this weight loss medication. It solves all
of my problems. I lose thirty kilos and it's all amazing.
But in the yeah, sure, certainly some people do have
that effect and lucky then, But for the large majority
of people, it's not a magic pill, and what is
happening in the background absolutely matters. And the other question
I would have is what time frame. If you've only
(23:59):
lost a couple of kilos quote unquote only, but it's
only been a couple of weeks, that's excellent progress. So
the time frame matters. If it's only a couple of
kilos in a couple of months and you're over one
hundred kilos, then it's probably not what we would expect.
Put it that way, So I think the timeframe matters.
You're starting weight point matters. If you're eighty kilos versus
one hundred and eighty kilos, that's going to make a
(24:20):
difference in terms of how much you lose as well.
But I think the large majority of people you still
need to be doing the hard work. You need to
maximize the reduction in appetit as well, and not just
eat for the sake of eating. Eat because you're stressed,
eat because you're bored, it because you're emotional. You need
to actually tune into that hunger and naturally reduce the
amount of calories going in. But also you need to
(24:41):
be doing that weight training to preserve that muscle mass,
because a lot of people aren't just losing body fat
on the scale, they're losing that precious muscle mass as well,
which is really that metabolic fuel that we want to
keep us lean and healthy long term. So you know,
the food choices still matter, the portion size is still matter,
the exer still matters. But to me, it's about how
(25:02):
long has it been, like what time frame? But also
what are you doing in terms of, you know, what
else is happening in the background. They're probably my two
questions back to you, but it's a difficult question to
answer without knowing some of the more intricate details of
what's going on. And the last thing I'd say is
really be working with a qualified dietitian who specializes in
weight loss medication, because once you come off it, what
(25:23):
are you going to do that? Do you know what
I mean? The weight's going to all come back on
again if you've changed nothing about your diet or your
nutrition or your exercise routine, because that's what happens to
a lot of people. They stop taking it and then
all the weight comes back on again. So that's probably
something that you want to do now while you're on
the medication, versus waiting until you've regained back ten kilos
after you've come off it, because it's probably too late then. Yeah.
Speaker 1 (25:45):
I cannot believe the number of people who have prescribed
these very I describe them as quite aggressive medication. They're
very effective when used correctly and for the right people,
but they certainly shouldn't be taken, you know, without serious consideration,
and they're very but I cannot believe how many people
are given the script from the doctor with no dietary
recommendations whatsoever, or dietary recommendations for medical doctors, which are
(26:10):
grossly inaccurate and inappropriate. And I tell you they only
work in conjunction with diet and exercise, particularly for clients
who've only got ten to twenty kilos to lose. Now
we've spoken about this before the AD. I do use
jailp medications. Certainly I've got great results. I would say
it probably twenty to thirty percent of my women are
on them, but they're on them because they need that
(26:32):
guidance irrespective, because that without that it doesn't work. And
the basically, if you only need to lose a small
amount of weight, I'd really be questioning if you really
need it. The only people I ever suggest them for
then is if they've got to basically pre diabetes and
or can't exercise much. In general, I think if it's
ten kilos or less, you should definitely be able to
(26:52):
do it without meds. I'm even twenty, but if you've chosen,
for whatever reason, for a little helping hand a boost,
you know, I've got a client who's lost twenty already
and now needs it just to get over that hurdle.
Is pre diabetic though, I will add, but you have
to do it in conjunction because basically it shows your
bad habits. That's what it does. If you're eating according
(27:13):
to your head and not your hunger, it will show up.
If you're using a GOLP medication, if you are not
exercising at the right intensity, it will show up using
that medication, because if they're working as they should, they
will kill appetite and you should be eating a very
low calorie diet for a period of time. Now it's
not forever, it's just to induce fat loss, but it
gives a lot of insight into behaviors and what people
(27:35):
are doing default. So I think, yeah, I don't actually
think they should be prescribed by for a lot of
people without dietary support. And there's plenty of support out there.
There's online programs. You know, I've got an ebook Medications,
Hormones and Weight Loss which gives a lot of the information,
and you know, many a dietician, as I said, probably
twenty percent of my clients are using them. But yeah,
(27:55):
I would really be looking and saying, am I overeating
and eating when I'm not hungry because I think I
should eat? And if I skip a meal, it's going
to be bad for my metabolism. You know that happens
over the course of months, not you know, a short
period of time when you're trying to get into fat loss.
Am I moving and not exercising? And is that actually
my problem? Because GOP medications are great for killing food
(28:17):
noise in people who have a lot of trouble being
compliant and for people who have issues with insulin. But
if your issue is not with inchulin and you don't
have a lot of food noise. You may be whatever
the other issue. Maybe you sit down for work all day,
maybe you're a grazer, maybe you don't eat most of
the day and everything at night. If it's not your
food issue, they again maybe not work. And I had
this conversation with another client of mine who has been
(28:39):
on it for a while, prescribed by the GP, and
I've had to say to her, I think you need
to go back to the GP and discuss whether this
is the right medication for you because it's not working,
which makes me think it's not the underlying issue. So
they can give a lot of insight into what's going
on physiologically. But they're a great expense. They are a
serious medication and you should be seeing results, otherwise you'd
be really ques why are you using them? And if
(29:01):
you need to actually consult with a dietitian and get
things on the straight and narrow.
Speaker 2 (29:05):
Is that a rant? Felt a bit randy shot that
conclusive podcast?
Speaker 1 (29:09):
That conclusive by cast? All Right, everyone, we'll keep telling
your friends about us, and we'll try and rant a
little bit less. We've got our supplement brand designed by
dietitians and we have recently released a triple blend of
magnesium which is just gorgeous in a cranberry lebonae flavor,
and also our Collegen powder for everyone who wants to
look younger like myself and we will look forward to
seeing you next week same time for the weekly episode
(29:31):
drop of the Nutrition Couch. Thanks for listening, Catch you
guys next week
When considering your meal choices. What are the things that
you think about? Do you consider the calories, maybe you
think about the macros, or do you think about what
you should be ordering or eating. Often I find that
my clients will message and ask what they should order
from a menu, which is a great opportunity with them
to talk about the difference between eating with our head
(00:22):
versus being guided by our bodies. Today we deep dive
this topic and why enjoying food can be just as
important as the calories and macros we consume. Hi, I'm
Susie Burrell and I'm Leanne Wood, and together we bring
you The Nutrition Couch, the weekly podcast that keeps you
up to date on everything you need to know in
the world of nutrition as well as head versus body hunger.
(00:44):
We have a new review on ultra process foods. I
want Lean's thoughts on a muffin I found in supermarkets
targeting kids. And our listener question is all about medication
and why it may not be working for you if
you're trying it for weight loss. So Leanne I was
excited last night when we were preparing for this podcast
(01:04):
because I saw a news article come through requesting a
reclassification of ultra process foods. Now, this is a topic
that is of great interest to potty listeners. Whenever we
talk about certain foods, will often get feedback of someone
who might say that's ultra processed, or it's processed. And
certainly quite recently, I think from memory, you and I
(01:26):
have had a bit of a chat about it, and
one of the key classification tools that is used is
what's called the Nova classification system. Now I'll pass to
you in a minute, because you're actually probably more articulate
describing it than I. But if I am talking about
ultra process foods, it's generally I'm looking at sort of
(01:47):
ingredients on a panel that you wouldn't have in a
home kitchen. But similar to the health Star rating system,
there is loopholes. And one of the big loopholes that
has beenken about is when it comes to breads and
cereals in particular, if you scan an ingredient list sometimes
of whole grain bread or even cereals, and the one
(02:08):
that comes to mind is all Brand. All Brand looks
really processed. It's got a long ingredient list. It's also
got quite a significant amount of added sugar and as
such compared to something like oats, you would say, well,
All Brand's not a good choice because it's pack full
of sugar, it's processed and even ultra processed according to
some of those criteria. And what this is calling for
(02:28):
is saying that you can't just look at ingredients and
look at a long list, particularly in nutrient dense foods
like cereals and whole grains, and call it out because
actually you would argue the nutritional benefits of a food
like All Brand, which have got an incredibly high amount
of dietary fiber, or in the case of bread's commercial
bread which are looking relatively processed, the nutritional benefits outweigh
(02:53):
the fact that they are technically, according to that classification,
ultra processed. And it was just a sort of calling
for it to be a broader conversation than that. And
I understood it in that way because it is I
think All Brand's one of the top cereals. You know,
it's in our product guides for a reason. It's got
a very specific purpose and you literally can't find that
(03:13):
level of fiber in a palatable food. But yes, it
does require processing to get it into a palatable form
because wheat bread is not overly appealing if you've ever
had it. So there's in nutrition always those intricacies. But
I thought it was worth a chat. And I know
that you sort of almost I will always refer to
you in terms of are we defining that as processed
ultra processed?
Speaker 2 (03:32):
And I thought it was worth a discussion. Yeah. Absolutely,
I think it's always worth a discussion because so much
about nutrition, there's so many nuances, Like everybody thinks nutrition
is so black and white. So many times we get
from podcast listeners our clients, is this good? Is this
a good choice? Is this a good choice? And often
there's so much that goes into whether or not it's
a good or quote unquote poor choice, right, Like, there's
(03:53):
so many nuances with nutrition. So I actually love this
chat because lately I don't know about you, Susie, but
I've been getting so many questions about the Yuca app,
and I just it's like why, Uka, And I just
I'm not a huge fan, And I'll let you know
why in a minute, because I just feel like like
there's just too many nuances. It's not as easy to
go green like red light, because so many things we
(04:15):
review on the podcast, and you and I come to
the conclusion that's pretty good. We quite like this. So
many people will write in and be like, but the
Yuka app says it's bad. I'm like, I don't care
about that sweet app. Like it frustrates me that people
are so black or white sometimes about nutrition because there's
like a really dense whole grain cereal. There are so
many good quality supermarket breads, even microwave popcorn. I had
(04:36):
a hundred times over my clients be having that quality stuff,
even if it is ultra processed, over something like a
processed meat or a soda or something like that. So
there's a huge category of foods that just because they
may be classified as ultra processed, or they might have
an emulsifier or some vegetable oil or a small additive
in there, it doesn't necessarily mean that they're bad. Like
(04:58):
there's a huge degree in terms of how much processing
and then the overall nutritional quality as well, So not
all ultraprocessed foods are created equal. So I do like
this discussion. I do think that the researchers in the
study argued that the blanket categorization just oversimplifies things, like
(05:19):
if it's an ultraprocessed food. We obviously naturally think that
this is bad, but it doesn't inherently mean that it
is bad just because it is ultra process. Sure, the
majority of ultra process foods aren't good for us, like
nobody is arguing that, But there are a handful of
foods that may be deemed ultra process that is still
a better quality choice than the large majority within that
(05:42):
section of or category of food exactly. So I like it.
I think that it's not black and white. It's not
an easy thing like that, and I think if we
can help to distinguish between yes, it might be ultra process,
but it's a better quality like it's still got some
great nutritional quality factors in there. I think that that
would be really, really helpful to a lot of people,
(06:03):
because let's be honest, Susie, you and I are both
busy mums. We're working, we work full time, we run
multiple businesses. There are so many listeners out there that
are just like us. They work full time, they've got
small kids or large kids, they're looking after people. They're
just they're busy, they're stress. They don't have time to
make their tomato sauce from scratch and not absolutely everything
we can buy in the supermarket won't have some degree
(06:24):
of an additives. Like Honestly, vegetable oil is sometimes the
least of my concern if I'm looking at a nutritional label,
but there's so much like over hype about it online.
It's like, oh my gosh, it automatically creates inflammation in
the body, not necessarily, Like it's really about the bulk
of everything we do in the diet. And if your
diet was literally just fruits and vegetables and chicken and
(06:45):
salmon and nuts and legumes and that was it, yes,
you're the healthiest person on the planet. But let's be honest,
ninety nine point nine percent of us eat food with
some degree of processing, and a lot of us will
eat some form of ultra process food. So I think
it does help to just be real with people, to
be like, just because it is ultra process doesn't inherently
make it unhealthy. But at the same time, we can't
(07:07):
dismiss all ultra processed foods, because there are certainly ones
that are better than other ones. But I guess, coming
back to my point about why I'm not a huge
fan of that Yoka app, because I just feel it's
overly strict and it rejects a lot of better quality
convenience options. Like I said, if you don't want to
eat these healthier convenience options, don't go eat them. But
I really think that an app like that oversimplifies a
(07:29):
very complex like nutrition science is very complex. It makes
it really black or white, and there's so much gray
when it comes to better quality convenient choices. So that's
my takeaway is I would rather my clients and our
podcast listeners learn to read the nutrition label. I get it,
people are busy, they just want to scan a food
and they want the app to tell them if it's
okay or not. But I just think that it's too
(07:51):
black or white for me. I don't use it. I
don't recommend it to my clients. It's too black or white.
There's so much gray in the middle, and for busy people,
there's a lot of great quality ray choices that sit
in the middle that they're potentially missing out and or
stressing about. So I would rather people learn to read
the nutrition label themselves. Yes, sorter ingredients is probably better,
higher fiber is probably better, lower sugar content is probably better.
(08:14):
And I think If you can learn to do that,
you've got a skillful life without an app putting things
into a very black or white category.
Speaker 1 (08:20):
True and for me a really easy reference even without
looking at the label. I like it. If it doesn't
look like the food you're supposed to be eating, it's
probably not great for you. So if you're eating cheese
shapes and there's not a scrap of cheese in there,
you know straight away that tells you it's ultra process
And to me, it's a lot of that middle kind
of section. And that's the argument with the health star rating.
If really you categorized a lot of foods as soon
(08:43):
as you overly process them, if you took that out
of giving them more stars, most processed food, like heavily
processed food, will sit as a category of about three
three out of five because it's not great and it's
not that bad. It's middle and that's the mess. A
lot of foods are okay in moderation. That's the truth
of it. But yeah, I think in the case of
(09:04):
breads and cereals, if you look at a bread, it
does have grains in it. A good bread will have grains,
or bread it's got a lot of fiber. You can
see it so whole. Like that is a good sign
you're on the right track with food, just because it's
got to always laugh when we're going through ingredient lists,
because we know that the amount of ingredient in those
foods is minuscule. But if people spy the word vegetable oil,
oh my god, you know, end of the world. Seed
(09:25):
oil is going to kill you. But ultimately it's a tiny,
tiny amount. It's irrelevant in the big scheme of things.
It's like people are happy to go and get a
fast food meal, but they're worried about a smidge of
vegetable oil in a whole grain bar. Like, we've got
to keep it in perspective of where it all sits.
Speaker 2 (09:40):
You know.
Speaker 1 (09:40):
It's convenient diet theories for you, and people cherry pick
what they want when it suits them and when they're
being purists, you know. So it is like you describe
very gray. But I thought that was a very good example.
If it's a whole grain cereal it's really high fiber
or popcorn, et cetera. You know, you don't want to
get to bog down in those intricacies. So yeah, I
really I thought it was a great article, all rightly
(10:01):
and well. One a common question I have from clients,
which I've alluded to in the intro, is I'll be
sitting at my desk on a random Tuesday afternoon and
I've got a text from a client, which I welcome,
because my clients text me often and they get feedback
very quickly. It works very well in the world of
nutrition coaching, as I know yours do. And they'll send
me a menu and they'll say, next Sunday, we're going
to lunch, what should I order? And I'll say, on
(10:25):
one hand, that is sort of you think that is
the right thing to do, because you and I will
always talk about planning ahead, and so they're thinking about
a healthy choice. But what I will always say is
if this is a special meal in your week, this
is one of those kind of you're going to lunch
with girlfriends that you do once a month, or you know,
it's not the run of the mill cafe where you're
having breakfast every week. It's a relatively special occurrence. You're
(10:47):
going to a nice restaurant. Let's be honest, the cost
of food eating out is so expensive. If you go
to that cafe and I say to you, order the
kinwa salad. Chances are you're not going to feel like
eating a kinwa. It may not even be that healthy
by the time you add all the extra dressing, nuts, seeds, avocado,
chicken thigh, all the stuff they add. And what will
happen is if you order the kinoa salad and you
(11:09):
don't even feel like it, Not only will you eat
the kinwa salad, you eat half the plated chips, some
garlic bread, and probably ordered dessert when you could have
just had a burger to start with, and you would
have been in a better place from a calorie perspective.
So what I wanted to draw is not the issue
of looking at menus. I don't think that's a bad thing,
but I think it to me reminds everybody and everyone
(11:30):
listening that it's not about managing your hunger and appetite
in your head and what you think you should eat.
An important part of it is also making sure that
you're having food that you enjoy, and in most cases,
there would be very few foods with I don't know
the exception of I don't know, hot chips or something
(11:51):
that you couldn't make it slightly healthier. So for example,
I'd say to my client on the menu, you know,
have a look and pick a few things. If you're
really feeling like a burger and you want a healthy fiet,
you know, have half the barn. Try not to have
chips with it, and you'll probably find after half of
it you're pretty full anyway. But I just wanted to
talk about it in terms of taking time with your
diet rather than constantly be thinking in your head what
(12:13):
should I be eating? Actually what do I feel like?
Because I'll have clients who eat whatever I write on
a meal plan and they might not even want it
because it's being allowed to have it versus actually being
focused on what you like. And in most cases, the
principles of what we're trying to teach, which is more vegetables,
more salad, lean protein, and a little bit of good
(12:34):
quality carb, can be adjusted. Even if you're feeling like pizza.
The difference is you don't need to eat five bits
of pizza. You could have two or three with a
big salad. And I think for the case of those
meals that are more special occasion, you know, the special
family celebration, you're going to a very expensive restaurant, I'd
be saying, to a certain extent, have what you really
feel like and think, oh, do I feel like a pasta?
(12:55):
Do I feel like a salmon? As opposed to what
am I allowed to have? Because very often there's a
real disconnect between those, and that is a reminder that
you're probably eating according to your head, and that is
part of actually learning to enjoy your food and manage
it rather than being on or off someone else's program.
Do you get those messages from clients what should I order?
Speaker 2 (13:15):
Yeah? I do, I do all the time. Yeah, And
like you said, I think it's a really positive thing
because they're trying to do the right thing. But like
you said, there's healthy and then there's are you actually
satisfied as well? And if you're just going to choose
to salad every single time you go out, you're very
likely to come home then want to bring eat the
pandry because you've been so quote unquote good. So we
do love that our clients are actively planning ahead. But
(13:36):
like Susie said, there's a time and a place. Is
it a run of the mill work lunch where I
have a lot of clients who are very high up
in their jobs, they want and die in clients a
couple of times every single week. You simply can't have
the thing you feel like multiple times a week if
you're eating at multiple times a week. Versus is it
a very special occasion, is it an anniversary? Is it
your good friends, you know, baby shower or wedding or
(13:57):
something like that that might only come up once or
twice a year. So it really those little nuances again
do really matter. But it is really that case of
you can eat healthy, but is it also going to
be satisfying for you, because you're going to have a
hard time stopping when you feel satisfied if it's not
actually satisfying, because you can over eat healthy food, Like
Cusie said, the kinoa salad might be a healthy option,
(14:19):
but it might not be appropriate for fat loss if
it's got the chicken thigh, if it's got the avocado
and the nuts and the creamy cash you nut dressing
and the half an avocado want it as well. So
healthy doesn't equal fat loss. Sometimes it does, the majority
of the time it probably doesn't. So I think what
is your goal is probably the first question I asked
(14:40):
my clients, Like when they say, what can I have
what's your goal here, and how many times a week
have you eaten that so far? Because I think that
matters as well. If they're like, I haven't eaten at
at all this week, of course we're going to have
more flexibility to have a high calorie meal if that
client's goal is weight loss. If the goal isn't weight loss,
if it's just health or you know, hormone stabilization or
gut health, then yes, a healthy choice is probably more ideal,
(15:03):
but you can still fit some more of those, I guess,
heavier options in if you wanted a PALMEI, if you
wanted a burger, But it's also not that black and
white as well. You don't have to just because you
ordered the burger, just eat the burger. Like Susie said,
I had a great example from a client just in
the last week or two where the burger on the menu,
she didn't eat red meat, and so she was like,
I'm going to get the chicken one because the fish
(15:23):
one was battered, but the chicken one was fried chicken.
And she's like, oh, do you think the chicken one's
a better option? And then we realized that there was
a salad on the menu that was a grilled chicken salad,
and I said to her, why don't you see if
they'll do you a grilled chicken burger instead of a
fried chicken burger, even though it wasn't like on the menu.
She got there and she asked for it, and the
kitchen was very happy to do that, so she got
a grilled chicken burger. She was super satisfied. It was
(15:45):
probably just as many calories, if not probably lower. Then
it was like a vegan nourish bowl. And then you
could add some chicken to it if you want it,
or add some prawns to it, so it was probably
from a calorie perspective, a better choice. She felt super satisfied.
She was. She was like, that was amazing and it
worked out for everybody. So just remember those things. Even
when you are ordering up the menu, you don't have
(16:07):
to eat exactly what's on the menu. A lot of
cafes and kitchens are very flexible in what you kind
of order and how you can kind of tweak meals
as well to make it a little bit healthier but
also still satisfying for your needs as well.
Speaker 1 (16:21):
True, because I think that's what happens everyone thinks cognitively, oh,
I've been good because I've chosen something I think is healthier,
and then they reward themselves with more food. So I've
been good, and then I'll come home and eat more.
Whereas if you'd had something, even if it was heavier,
that satisfied you, you'd be like, actually satisfied. So I
would urge everyone listening to really be thinking that, like,
particularly when it is weakend, what do I really feel like?
(16:42):
And if it is something that is heavier, acknowledge it
might be two calories worth of meals and you might
not need dinner, or you might not need to get
up and have breakfast. And that's the art of balancing
your food according to your body and not being constantly
having cognitive restraint over eating, which is unfortunately a side
effect often for many of us after years of chronic die.
So it's certainly worth a try and a bit of
(17:02):
an experiment to see what impact it has on your
food intake behaviors. All right, I've got a new product
for Leanne. And when we hopped on today she said, oh,
one of these, I haven't seen them, and I thought, good,
I'm not going to tell you about them because I
want your actual thoughts. So these are in coals and
they're in that section of the supermarket where if I'm honest,
I don't buy stuff from. But it reminds me of
(17:22):
my youth because it's got like the Lamington fingers and
you know the jam rolettes, which were very big in
the eighties in school lunchboxes. It's like the pre made
cakes next to the bread, you know, slices and stuff,
which are inevitably pretty sort of indulgent. So it's not
something we would typically buy regularly. And as I said,
it reminds me of growing up in the eighties where
you'd have those Lamington fingers in your lunchbox when maybe
(17:43):
had Lamington drives. Did you have those when you were
growing up. I don't know if they do. They do
Leamington drives anymore. They were the best days, the ones
with the cream and the jam and you'd freeze them
like your mom would buy a whole section.
Speaker 2 (17:55):
You get a whole slab of it, Yeah, and you'd.
Speaker 1 (17:57):
Freeze them and then you'd get them out like as
a tree.
Speaker 2 (18:00):
Like.
Speaker 1 (18:00):
I haven't seen a Lammington drive for quite some time.
I think that's a great business idea for someone who's
key and I want to anyway side hustle, I do it.
I digress. So these are in cold I haven't seen
them in Willies, the Sarah Lee bluey muffins, apple and cinnamon,
So they're in a little box. They retail for three
eighty five, So that's a pretty nice price point for
(18:22):
a snack like that's less than a dollar muffet. You'd
be hard pushed to make muffins for that. Like if
by the time you buy the good quality flour, the vegetables,
the fruit, I'm thinking you're going to struggle to get
them that cheap. So what is in our baby muffins?
Thirty percent pumpkin pure number one ingredient, whole meal wheat flour, apple,
(18:43):
nine percent canola oil, sugar inuln, whole egg, powder, dextros,
raising agents, apple, juice, concentrate, some way powder, a mulsifiers, cinnamon, citricuscid,
and a preservative, natural vanilla flavor. So not unpro it's
not horrific, but you know, there's a really high percentage
of pumpkin in there, like plus apple. That's thirty nine
(19:05):
percent whole food ingredients and wholemealflower per serve and they're
five hundred and twenty kilo jewels, which is what about
four one thirty calories per serve, one point six grams
of protein, sixteen grams of carbohydrate, five point nine grams
of sugar, so just over a teaspoon, four point one
grams of dietary fiber, which is very high for a
(19:25):
baked good, and five grams of fat. And I'm just
thinking total saturated fat, low in saturated fat, because they're
using vegetable canola oil over butter as the base. Now,
my boys I make, if I'm going to bake, I
make muffins, but my boys are a little bit old
for these now, like Bluie is sort of beyond them.
But I have to be honestly, and if a client
(19:47):
was using them with their child, I'd be like, they're
actually not too bad, particularly for the price point. I
wouldn't actually have a problem with them, Like I'd give
them a seven out of ten. Like, I think they're
pretty good as a snack. They're certainly better than all
the tiny Teddies shapes Oreo cookies, one hundred times better
than that. I haven't tasted them, I don't know, but
I actually thought they were really quite a good profile.
(20:09):
What do you think.
Speaker 2 (20:10):
I agree with you. I quite like these and I
think this is where those nuances come in so importantly, right,
because if you scan this in something like the Yuca app,
it's gonna score down right because it's got some vegetab
oil in there, it's got some emulsifiers, it's got some
preservatives in there. Obviously those things are in there. So
the muffin lasts longer than three days on the shelf.
If you make muffins at home, particularly few live in Queensland,
(20:32):
and it's on the shelf or on the kitchen counter,
they're only going to last a couple of days before
they basically start growing mold. You've got to bid them.
So in supermarket products, the majority of ultra process foods,
and we would deem this and ultra process food And
this is where a reclassification of that nervous system could
come in really hand it because of out of all
the store bought muffins, hands down, this is one of
(20:53):
the best ones that I've seen. Am I saying that
this is better than a homemade muffin? Absolutely not. But
if you were never going to make muff and you
had small kids and you needed something quick and somewhat
healthy fide for a lunch box. This is certainly far
better than the majority of ultra process snacks that you're
going to get, So I think that those little nuances
are so important. I love them like they're Bluey and muffins, muffins,
(21:15):
muffins their character and blue I think he's like the
cousin and she's really naughty. And then my kids love Muffin.
It's like one of their favorite characters, so they would
absolutely love these, So I would buy them. I would
buy them just for kicks. Like you, I don't ever
buy storewart muffins, but I think my kids would get
a real kick out of These are a small size,
less than dollar a serve. I love that the first
ingredient is a vegetable and the second ingredient is wholemeal
(21:36):
wheat flour. So yeah, I think it's a great product.
Is it as good as making your own from home? No, obviously,
but I think out of all the store bought muffins,
you're hard pressed to find a better one than these,
So I think that as long as they taste pretty good,
I think you found a winner, Susie. But I think
it is really important for people to appreciate that this
is still an ultra process food, but it is a
(21:56):
better option than the majority of store bought muffins out there.
Speaker 1 (22:00):
Because I think there's two kinds of people. There's people
who are really good at that meal prepluck. I've got
a friend who every week gets up like five am
and bakes for her kids. Like that's commitment to the cause.
You know, I'll do muffins or a banana bread on
a special occasion, but I'm certainly not a weekly baker
for the kids time a whole lot of reasons. My
kids are getting older, they're not as good at that
(22:21):
stuff as when they're little. I find they like that more,
whereas when they get older they do like the packet stuff.
But I think for then there's the group who are
always looking for convenient options. They're not bakers, they have
no interest, no time, whatever, No judgment here, But I
think they're also quite a handy thing to keep in
the freezer because they'll freeze well. Muffins freeze really well.
And I think, you know, for those days where you're
(22:42):
just looking for snacks, you've run out of everything, They've
eaten everything. You might not be well, you don't want
to get to the shop and spend another hundred bucks.
They're quite a handy backup option. And actually I might
even buy them and give them a go for my boys.
I'll take them out of the bluey and stick them
in their lunch box and just see. But yeah, certainly
nutritionally superior to say the little mini muff will you
sell which are a good size for kids, So I
(23:03):
do like them for that reason, But they are not
overly healthy and a lot higher in sugar. So yeah,
an interesting find. And if anyone's used them all like
some let us know.
Speaker 2 (23:12):
All right yet?
Speaker 1 (23:13):
Question listener question, if you go, have a go, have a.
Speaker 2 (23:16):
Run, listen a question, what is it I have just
started taking weight loss medication and I've only lost a
couple of kilos. Why isn't it working? That's an important question.
It's when we get we get asked quite a lot,
isn't it. So I think my first question back to
the listener would be, well, what else are you doing
besides taking medication? Because often we think that these weight
loss medications, and from all of the things we see
(23:38):
on TikTok and Instagram, they're like a magic pill. Right,
I just take this weight loss medication. It solves all
of my problems. I lose thirty kilos and it's all amazing.
But in the yeah, sure, certainly some people do have
that effect and lucky then, But for the large majority
of people, it's not a magic pill, and what is
happening in the background absolutely matters. And the other question
I would have is what time frame. If you've only
(23:59):
lost a couple of kilos quote unquote only, but it's
only been a couple of weeks, that's excellent progress. So
the time frame matters. If it's only a couple of
kilos in a couple of months and you're over one
hundred kilos, then it's probably not what we would expect.
Put it that way, So I think the timeframe matters.
You're starting weight point matters. If you're eighty kilos versus
one hundred and eighty kilos, that's going to make a
(24:20):
difference in terms of how much you lose as well.
But I think the large majority of people you still
need to be doing the hard work. You need to
maximize the reduction in appetit as well, and not just
eat for the sake of eating. Eat because you're stressed,
eat because you're bored, it because you're emotional. You need
to actually tune into that hunger and naturally reduce the
amount of calories going in. But also you need to
(24:41):
be doing that weight training to preserve that muscle mass,
because a lot of people aren't just losing body fat
on the scale, they're losing that precious muscle mass as well,
which is really that metabolic fuel that we want to
keep us lean and healthy long term. So you know,
the food choices still matter, the portion size is still matter,
the exer still matters. But to me, it's about how
(25:02):
long has it been, like what time frame? But also
what are you doing in terms of, you know, what
else is happening in the background. They're probably my two
questions back to you, but it's a difficult question to
answer without knowing some of the more intricate details of
what's going on. And the last thing I'd say is
really be working with a qualified dietitian who specializes in
weight loss medication, because once you come off it, what
(25:23):
are you going to do that? Do you know what
I mean? The weight's going to all come back on
again if you've changed nothing about your diet or your
nutrition or your exercise routine, because that's what happens to
a lot of people. They stop taking it and then
all the weight comes back on again. So that's probably
something that you want to do now while you're on
the medication, versus waiting until you've regained back ten kilos
after you've come off it, because it's probably too late then. Yeah.
Speaker 1 (25:45):
I cannot believe the number of people who have prescribed
these very I describe them as quite aggressive medication. They're
very effective when used correctly and for the right people,
but they certainly shouldn't be taken, you know, without serious consideration,
and they're very but I cannot believe how many people
are given the script from the doctor with no dietary
recommendations whatsoever, or dietary recommendations for medical doctors, which are
(26:10):
grossly inaccurate and inappropriate. And I tell you they only
work in conjunction with diet and exercise, particularly for clients
who've only got ten to twenty kilos to lose. Now
we've spoken about this before the AD. I do use
jailp medications. Certainly I've got great results. I would say
it probably twenty to thirty percent of my women are
on them, but they're on them because they need that
(26:32):
guidance irrespective, because that without that it doesn't work. And
the basically, if you only need to lose a small
amount of weight, I'd really be questioning if you really
need it. The only people I ever suggest them for
then is if they've got to basically pre diabetes and
or can't exercise much. In general, I think if it's
ten kilos or less, you should definitely be able to
(26:52):
do it without meds. I'm even twenty, but if you've chosen,
for whatever reason, for a little helping hand a boost,
you know, I've got a client who's lost twenty already
and now needs it just to get over that hurdle.
Is pre diabetic though, I will add, but you have
to do it in conjunction because basically it shows your
bad habits. That's what it does. If you're eating according
(27:13):
to your head and not your hunger, it will show up.
If you're using a GOLP medication, if you are not
exercising at the right intensity, it will show up using
that medication, because if they're working as they should, they
will kill appetite and you should be eating a very
low calorie diet for a period of time. Now it's
not forever, it's just to induce fat loss, but it
gives a lot of insight into behaviors and what people
(27:35):
are doing default. So I think, yeah, I don't actually
think they should be prescribed by for a lot of
people without dietary support. And there's plenty of support out there.
There's online programs. You know, I've got an ebook Medications,
Hormones and Weight Loss which gives a lot of the information,
and you know, many a dietician, as I said, probably
twenty percent of my clients are using them. But yeah,
(27:55):
I would really be looking and saying, am I overeating
and eating when I'm not hungry because I think I
should eat? And if I skip a meal, it's going
to be bad for my metabolism. You know that happens
over the course of months, not you know, a short
period of time when you're trying to get into fat loss.
Am I moving and not exercising? And is that actually
my problem? Because GOP medications are great for killing food
(28:17):
noise in people who have a lot of trouble being
compliant and for people who have issues with insulin. But
if your issue is not with inchulin and you don't
have a lot of food noise. You may be whatever
the other issue. Maybe you sit down for work all day,
maybe you're a grazer, maybe you don't eat most of
the day and everything at night. If it's not your
food issue, they again maybe not work. And I had
this conversation with another client of mine who has been
(28:39):
on it for a while, prescribed by the GP, and
I've had to say to her, I think you need
to go back to the GP and discuss whether this
is the right medication for you because it's not working,
which makes me think it's not the underlying issue. So
they can give a lot of insight into what's going
on physiologically. But they're a great expense. They are a
serious medication and you should be seeing results, otherwise you'd
be really ques why are you using them? And if
(29:01):
you need to actually consult with a dietitian and get
things on the straight and narrow.
Speaker 2 (29:05):
Is that a rant? Felt a bit randy shot that
conclusive podcast?
Speaker 1 (29:09):
That conclusive by cast? All Right, everyone, we'll keep telling
your friends about us, and we'll try and rant a
little bit less. We've got our supplement brand designed by
dietitians and we have recently released a triple blend of
magnesium which is just gorgeous in a cranberry lebonae flavor,
and also our Collegen powder for everyone who wants to
look younger like myself and we will look forward to
seeing you next week same time for the weekly episode
(29:31):
drop of the Nutrition Couch. Thanks for listening, Catch you
guys next week
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