If you have a family history of dementia or Alzheimer's and you have been wondering what you can actually do about it now, this episode has something important for you.
New Australian research from the Australian National University has found that people consuming higher amounts of magnesium daily had measurably better brain health as they aged, with brains appearing roughly a year younger at midlife compared to those eating the recommended daily amount. The problem is that most Australians are not even hitting the baseline, let alone the levels associated with brain protection.
Leanne and Susie break down what the research actually means, where magnesium is found in food, why so few people are getting enough, and what to look for if a supplement is the right option for you.
Plus, with apples hitting $8 a kilo and oranges at $10, they share their honest, practical strategies for eating enough fruit without the supermarket bill becoming genuinely painful.
In this episode:
The Australian National University study on magnesium and brain health: what 550mg per day actually does to your brain at midlife, why the standard recommended intake is not enough, and why women with a family history of dementia or Alzheimer's should be paying close attention right now
The best dietary sources of magnesium, why most busy women are falling well short of even the basic target, and the specific forms to look for if you are considering a supplement
Why cheap magnesium supplements are largely a waste of money, what magnesium oxide actually does in the body, and the forms that are genuinely well absorbed
Fresh fruit prices in Australia right now: why apples and oranges have become a budget item worth thinking carefully about, and the smartest ways to keep fruit in your diet without overspending
The case for frozen berries, tinned fruit in natural juice, baby-sized fruit portions, and a Saturday morning market trip that Susie says changes the weekly grocery bill significantly
The Heart and Soul Mexican chicken and bean soup: a different flavour, a whole food base, and $4.50 a pouch. Leanne and Susie give their honest verdict including the one number on the nutrition panel that gives them pause
The post-workout dinner question answered properly: can you skip dinner after an evening workout, what to eat instead, and why the timing of your meals matters more than most people realise
Why Leanne says the answer to "can I skip dinner" is almost always no, and what a balanced post-workout snack actually looks like if a full meal is not realistic
Shop Designed by Dietitians:
The Designed by Dietitians RESTORE triple magnesium blend uses three clinical forms of magnesium chosen specifically for absorption, sleep support, and muscle recovery. If you are not hitting your magnesium through food, it is worth a look. Find it at designedbydietitians.com
Join the private Designed by Dietitians Facebook community for exclusive content, upcoming webinars, and giveaways. DM Leanne or Susie on Instagram for the link.
See omnystudio.com/listener for privacy information.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Chances are you may have noticed that the cost of
your fresh food has gradually been increasing, so much so
that we are paying as much as ten dollars a
kilo for basics like apples and oranges. On today's episode
of The Nutrition Couch, we take a closer look at
the fruit options we can include in our diet without
completely blowing the budget.
Speaker 2 (00:23):
Hi, I'm Susie Burrow and I'm Liam Wood.
Speaker 1 (00:25):
And together we bring you The Nutrition Couch, the weekly
podcast that keeps you up to date with everything you
need to know in the world of nutrition, as well
as cheaper fruit options. We have some new research that
deep dives the importance of magnesium in the diet. We
have a new winter soup to review, and our listener
question is all about refueling after a workout. So I
wrote this into the episode them because I was shopping
(00:48):
just at the local grocery store and apples like apples,
man like apples. No offense to apples, but they're basic,
man like. It's not a boutique fruit, not a ribby
red kiwi, it's not a sun Gold Kiwi, it's not
a persone like.
Speaker 2 (01:05):
It's an apple.
Speaker 1 (01:06):
And they were like eight dollars a kilo, and then
I'm partial to a naval orange ten dollars a kilo.
Now oranges leanna a large and weigh a lot, so
you're getting like just a few, And I was like,
what is going on?
Speaker 2 (01:19):
What is going on?
Speaker 1 (01:20):
Because I understand berries can be you know, five seven dollars.
You know, there can be issues with supply, they're not
always in season. We want to include them because they're
a superfood special. Kiwis again like they're only there for
a few weeks at a time, but really, apples and
oranges costing so much, I thought we have to have
some better options, because it does if I'm thinking that
(01:42):
as a dietician, plenty of people are sure are really
thinking how can I afford fresh fruit? Particularly if you're
filling lunch boxes with kids fruit and trying to get
them to eat healthy. So I thought it might be
a good chat between us to discuss how we managed
fluctuating fruit prices and where to spend the money, because
(02:04):
there is differences nutritionally in different types of fruit, and
I think you can be quite savvy with it. So
the first thing I'll kick off with is saying that
if I go to the markets on a Saturday morning,
which is a shlap like it's a big twenty k
drive out there. I have to pay tolls. I haven't
been out there recently, but generally speaking in the past,
(02:26):
the apples and oranges are between two and three dollars
a kilo. Now that is more than half. That's a
third of what you're paying. So particularly if you're feeding
a lot of people. You've got teenage boys, you're going
through a lot of fruit. You might have four children,
even if you only go once a month. The beautiful
thing about the produce is it's fresh. So if you
(02:47):
did invest and buy a box of apples for twenty
or thirty dollars, they'd probably last you several weeks. The
same with the oranges, and I do think it is
worth a trip, definitely. If I go out to cost
Go the same, you can ten to get the Bulker
supply cheaper, like I buy the qukes now quick's up fruit,
I understand, but I think a little packet of qukes,
(03:07):
which what do you get in them, six or eight
kukes is four dollars three fifty four dollars. If I
buy the big container at Costco, I think it's seven
dollars and that's probably two or three weeks worth of cuke.
So it's certainly worth it if you want to invest
and plan ahead and get some of those products. I
think that if I'm spending extra on fruit and bench,
(03:32):
I certainly probably wouldn't spend sky high prices on an
apple or a banana. If I'm going to spend, I'll
spend on something that's extremely nutrient rich, so something like
I'm more likely to spend on berries then I am
apples and bananas, not being disrespectful to an apple or
a banana, but in terms of what you're getting from them,
I think the value is in the antioxidants, etc. I'm
(03:55):
more likely to spend on that. But in saying that,
leanne you can get frozen and frozen berries, why you
can't munch on them for smoothies, adding them to baking
and if they're on sale half price in the frozen section,
I think they can be a really a smart buy there,
as can the baby fruits. I am partial to baby
(04:16):
apples baby pears because they do sell them in coals,
the baby ones in a bigger container and in woolies
at a cheaper price point for babies, and I find
that the babies are often big enough for my women.
You don't need a massive apple, you only need a
small one. So I think buying the kid's lunch box
type fruit can be a great option. And I do
(04:36):
think if you're using fruits for your cereal, buying the
tin varieties tin food is generally significantly cheaper now, unlike frozen,
tinned varieties of vegetables often have added salts, and in
the case of tinned fruits, they can have added sugars.
So you do want to have the ones if you
can find them in natural juice or with no added sugar.
Speaker 2 (05:00):
But again, if you were making.
Speaker 1 (05:01):
Birch ou muselei bowls or oat bowls overnight oats, you
could easily then use the little golb and valley tub
of pears or peaches and add that as your fruit
serve and save a fair wack of cash. When apples
are eight ten dollars a kilo. You've got girls who
love a bit of fruit. Are you noticing the effect
on the budget.
Speaker 3 (05:20):
Yes and no, because I tend to limit it. If
I let my kids eat as much fruit as they'd want,
so they just have one hundred percent free in their diet.
Speaker 2 (05:27):
They're just little fruit bats.
Speaker 3 (05:28):
And they'd probably get diarrheal, so I sort of, you know,
limit it, but I do, like you said, I'd buy
the little versions of the fruit because Matilda, my little one,
is annoying and she'll take a bite out of an
apple and then just like discard it and then go
get another apple, take one bite, throw it away, get
another apple, and it's so frustrating. So I buy the
little ones so that they don't waste as much, basically,
(05:50):
and so rather than a huge apple, then it just
kind of goes to waste or it and then if
I cut it up, no one wants to eat it
because they want to eat it from you know, the
whole apple. So it's frustrating with little kids sometimes, so
I find the baby versions of it are really good.
I'm still buying berries. Raspberries in particular this week are
really cheap. They're three fifty on sale, so I sort
of go for the ones that week by week are
a bit cheaper at the main grocery stores. Blueberries have
(06:12):
been quite expensive for a little while now, so I've
been raspberries for a few weeks now and then even Audi.
Sometimes the project there is hit and miss. My sister
actually shout out to Nikki if she's listening, gave me
a good tip to get some of my leafy greens
from Audi, because I was complaining to her about every
time I get like a cultural wool West delivery this spinach,
it's just really gross and doesn't even last a day,
and it's already like gross in the bag despite the
(06:34):
use by date saying it's you know, got three, four, five,
six days on her it's still not great quality. So
she said, go to Aldi. She's noticed a significant difference
in terms of just the leafy greens. I know this
is a fruit section, but if anyone's listening, the quality
of the leafy greens, me and her have both found
a bit better at Aldi.
Speaker 2 (06:51):
And then sometimes the fruit it is hit and miss.
Speaker 3 (06:53):
But often I will if the berries are a bit expensive,
it's so Coles and will works because my kids love berries.
I'll go to Aldi and pick up a couple of
punnets as well. So I think like that, as you
said costco Aliti, shop around you can always get good options.
And the two big supermarkets near me have grocers outside
them as well, and Sometimes it might be slightly more
expensive at the grocer, but I always find that the
(07:13):
quality is so much better. And if I buy a
couple of punnets of berries or as you said, like
a few oranges or a big watermelon or something, the
quality is always much better and it tends to last
a lot longer. So for me, I'd rather spend maybe
a couple of extra dollars if it's gonna last me
a lot longer and I'm not gonna have to throw
it out after three or four days, which I often
find is the produce in the large supermarkets. Sometimes the
(07:34):
quality is just not great, and I get home and
I think I've got say four or five good pairs,
and I'll look two days later and like they're going
rotten or something. So I'm like, what is happening. So
I do find that the produce in those local grocers.
I mean, it's great to support local. Yes, you are
often paying a little bit more for it, but I
find that then with the better quality, you end up
throwing out less as well. So sometimes to me, it's
(07:54):
not just about the exact dollar I'm paying at the checkout.
Speaker 2 (07:57):
The quality matters.
Speaker 3 (07:58):
I will pay more for quality because it does last
a little bit longer and I'm not wasting as much
produce at the end of the week as well.
Speaker 2 (08:04):
But yeah, it's difficult. I don't have too many dips.
Speaker 3 (08:07):
I just try to buy what's in season and in
smaller amounts so I don't waste it as much.
Speaker 2 (08:11):
They're probably my only And.
Speaker 1 (08:13):
If you're out and about on the weekends and you
see local growers, you know you can get some good
bargains there too. I also find with children, like you said,
they often eat half the piece of fruit. So what
I do when budgets are tight and apples and oranges
are quite expensive, I'll just get one, cut it out.
I'll put lemon juice on in the lunch box and
split it because then I'm not wasting a whole piece
(08:34):
of fruit if they don't eat it, because that's the
other thing with kids, they get sidetracked, and I find
cutting up is always an effective way when they come
home from school, like always on the bench, have some
cukees or some cutup cucumber, carrots, sometimes left over fruit,
and I fine, they munch through it, and it's a
great way to avoid waste. But if you can, if
you're living, and I understand there's a lot of regional listeners,
(08:55):
and my heart goes out to you because I can't
even imagine what the prices must be like for you guys.
I guess if you own properties, sometimes you'll be growing yourself.
But it's certainly hard. But don't fret too much. You
can say, for example, do a serve of frozen berries
and get them when they are on sale. If you
go into town to shop and then use a serve
of glob and valley fruit to get your two pieces
if fresh is tricky at this time of year, but
(09:16):
if you are in more of a metro center, if
you do have time to get to a market, you
will save a lot of money. And it's probably time
for me to do another one of those social media posts.
But you know, when the kids don't have sport on
the Saturday morning and I go out to Flemington, I'll
take one hundred dollars cash and I'll often come with
twenty thirty dollars change. But that will certainly give me
(09:38):
sort of sweet potato, apples, oranges, greens like. I'll get
a lot of stuff that will certainly last me close
to two weeks. So that's sort of thirty thirty forty
dollars a week is pretty goodly and for fresh food,
and it's food that you don't waste, and you also
just don't get resentful. I just get resentful at supermarkets
because I think that fresh food should be subsidized. Because
(10:00):
coals and woolies make so much money, they control the
food climate of the entire country. You know, if they
can afford to buffer anything, subsidizing fresh fruit and veggies
of staples would be such a massive contribution to Australia's
health and nutrition. You know, they can pay all the
celebrity chefs they like, They can tell us about all
the half price discount chips and chocolates they're doing each week.
(10:21):
If they really wanted to make a difference, I believe
they should be subsidizing fresh fruit, particularly staples like if
you want to eat broccolini and Persmon's and obscure fruits,
absolutely pay for them. But when it comes to basics
like apples, oranges, broccoli, foods people need to eat more of.
I don't see why they can't subsidize it and keep
it price stable for most of the year. That would
be my That's how they could make a real contribution.
Speaker 3 (10:44):
One hundred percent instead of the CEO is taking their
millions of dollars of bonuses every year. Yeah, perhaps get
back to ozzies and help help us eat a little
bit healthier would be lovely.
Speaker 1 (10:53):
Yeah, if they really cared as they claim to on
all the expensive television advertising, that would make a much
bigger difference than all of the token is stuff they do.
Speaker 3 (11:02):
All right, Moving from fruits and veggies, we are talking
about magnesium.
Speaker 2 (11:06):
So it's a great little study.
Speaker 3 (11:07):
That popped up in the Journal of the National Center
for Epidemiology and Population House by the Australian National University.
So we love magnesium. We've always talked about it in
the podcast, and it is easy enough to eat through
your diet. But the reality is that we see it
time and time against Sousi our clients, and we know
Australians overall are just not getting in enough magnesium. So
(11:28):
whenever we see some research around magnesium, we're very excited
because we know it's such a powerful nutrient. I honestly
feel like in the last couple of decades it's been
so underrated, Like I really feel like magnesiums having It's
a moment like creating had its moment a couple of
years ago. It's now Magnesium's time to shine. And I
do love when I see in your research. So this
is research linking magnesium intakes to brain help and dementia.
(11:50):
So the study from the Australian National UNI looked at
just over six thousand adults and it essentially found that
those adults who had a higher magnesium intake was basically
linked to better grain health as we age.
Speaker 2 (12:01):
So to give you a.
Speaker 3 (12:02):
Bit of context, most people need roughly about three hundred
milligrams of magnesium a day. Pregnant and breastfeeding women need more.
They need about three hundred and sixty milligrams a day.
And it is fairly easy to eat enough magnesium through
our diet. But the reality is that it's tricky because
a lot of people don't focus on these types of
foods and sometimes these foods can be quite expensive. So
(12:23):
we're talking about dark green, leafy veggies like spinach and kale,
nuts and seeds think almonds, cashews, pumpkins, cheer seeds, legumes.
We know that legumes are incredibly budget friendly, but a
lot of people don't like them, or a lot of
people have you know, different side effects like they get
quite bloated and gassy, etc. So things like beans and
chickpeas and black beans, and then of course whole grains
(12:44):
as well, so we're not talking about just a standard carbohydrate.
We're talking about the proper whole grain varieties as well.
So that's the biggest I guess dietary sources of magnesium
in our diet. And what Susie and I both see.
I mean I can't talk few suits, but roughly in
my client's diets, rarely any of them ever get up
over about two hundred milligrams of magnesium. So yes, we
(13:04):
can eat enough, but we simply are not eating enough.
And what this study showed was that people who consumed
five hundred and fifty milligrams of magnesium a day had
better brain health as they age basically, so at midlife,
basically people's brain was about a year younger when they
consumed five to fifty milligrams of magnesium compared to the
(13:27):
recommended daily intake of three fifty. So what we know
is Australians aren't even eating the recommended daily intake, let
alone anywhere close to the increased amounts of five to
fifty milligrams, which is going to help protect with that
brain as we ate the brain shrinking and even potentially
lower the risk or even delay the onset of dementia.
So this is something I always take very personally because
(13:48):
I've got said it on the podcast a couple of times.
Speaker 2 (13:50):
Now.
Speaker 3 (13:51):
I've got Alzheimer's and dementia on both sides of my
family in both grandparents, so all four of my grandparents
actually held Ourzheimer's or dementia. So anything that I can
do now in my mid to late thirties, I'm going
to do now to set myself up better for basically
my fifties, sixties, and seventies. So it's not simply enough
to consume the recommended amount of magnesium.
Speaker 2 (14:12):
We need to go higher.
Speaker 3 (14:13):
So they're saying five hundred and fifty milligrams is what
this research study is reporting as the optimum range for
basically protecting your brain and reducing that brain shrinking. So
I think it's a really interesting article. I think it's
a really interesting study. I think we're only going to
see more and more and more benefits of magnesium. We
know it's super helpful for you know, muscles and recovery
after exercise. We know it helps with sleep, we know
(14:35):
it helps with brain house, we know it helps with digestion.
But there are many different types of magnesium as well.
So food first, always, absolutely always try to get it
in through food. But where you find that you're not
getting enough magnesium in through your diet, potentially a supplement
is a good option for you. If you're not sure
which one, definitely have a chat with your dietician or doctor.
But please don't go out and just buy a random
(14:57):
magnesium supplement off the shelf, because most brands will use
magnesium oxidate because that is the cheapest and basically the
cheapest form of magnesium, and it's very poorly absorbed, it's
not very bioavailable. So really you're looking for different forms
of magnesium that are highly absorbable and will actually give
you benefits from a brain health perspective, but also potentially
(15:19):
sleep and muscle mass as well. And if you are
looking for a good supplement designed by dieticians to a
triple magnesium blend which assists with all of those things
that we've been talking about. So a great little research
study and a great I guess motivation for people to
really look at those magnesium sources through their diet, and
it is really about consistency. You can't have one week
we have a really great magnesium intake and then a
(15:40):
couple of weeks where you just forget to eat your
leafy greens and your nuts and your seeds and your legumes.
Because it is about that consistency that's going to compound
over time. But I really do urge you if you
have cognitive issues within your family, dementia, Alzheimer's, anything like that,
start now, Like don't wait until you're over fifty, over sixty,
over seventy. What you do now, whatever your age, sets
(16:01):
the foundations for how you age and how your brain ages.
So it is really about optimizing right now and setting
yourself up for a great healthy future and your brain
up for a good healthy future.
Speaker 1 (16:12):
Now true, and I think what happens with busy lives,
but also the cost of food is that if you're
not getting a couple of serves of leafy greens and
a server of nuts and seeds, you're probably not getting enough.
So it's a good reminder because I think the evidence
around pancreatic health is quite strong as well, So very
very important nutrient, particularly for people who are on GLP
ones whose nutrient intake is often compromise because they're focusing
(16:34):
on protein rich foods and forgetting the fresh food and
eating foods like crackers and wraps which don't have the
whole grain load that they would have been getting from
breads and cereals. So there are nutritional implications from using
those kind of medications that significantly reduce food intake. All right,
le Anne, I've got a new soup.
Speaker 3 (16:50):
Now.
Speaker 1 (16:50):
I know we just did a soup last episode, but
it is soup season and so this is one I've
never actually talked about before as a brand, and I
thought it just sounded different, because, let's be honest, it's
like pumpkin soups. Everywhere, you know, vegetable soup, chicken soup.
We will have the same soups boring. And I love
when you go to the States because they've got so
many amazing soups there, you know, chowders and mushroom soup,
(17:11):
and they're all delicious, probably loads of creten, but delicious. Now.
I did use had potato and leak soup from coals
and hated it, so they're not all good. So I'm
hoping that we can expand the range. This is a
brand Heart and Soul. You may have seen it before
in the past. I haven't been the biggest fan of
this brand because I found that there's often sugar added,
which I don't love in a soup. But I just
(17:32):
was intrigued by this one, which is the Mexican style
chicken and bean variety. I believe this brand is in
both Coals and Woolworths, and it looks delicious because Mexican
bean that's yummy, isn't it. So if I look at
the ingredient list, it's got a base of white beans
thirteen percent, which I love, a whole food based tomato,
(17:53):
pure red beans, potato, sweet corn, chicken, carrot, tapoocha, starch, rice,
brant oil, coconut sugar, salt, capsic and rice vinegar, halipino
so little spice, spices used to extract natural flavor, coriander,
Chilian proprika. So whilst there's a little bit of added start,
it's not too bad. So per serve, they're saying there's
(18:13):
two serve per pouch, which I think is extreme. Usually
these are more like one served, but they're fairly low calorie.
Speaker 2 (18:19):
So it's not the end of the world.
Speaker 1 (18:20):
If you eat the whole lot, one hundred and thirty
two calories, so very low. Seven point two grams of protein,
which is pretty high because if you had the whole pouch,
that would be fourteen for a soup. Four point four
grams are sugar, so not too bad. I like them
to be less than five percent, which it is, and
three point two grams of dietary fiber, which is beautiful.
And six hundred and forty milligrams of sodium, so a
(18:42):
little bit on the high side. If you did eat
the entire pouch, you'd be getting over twelve hundred milligrams
of sodium, so a bit on the high side. It
retails for four point fifty, so if you've got two
serves out of it at two twenty five, it's pretty good,
so I sort of give it a It's made in Thailand,
that's the only thing that is important. So I've noticed
more and more companies are doing this. They're sort of
Australian brands, but they're producing overseas because it's so much cheaper.
(19:05):
So I give it sort of middle ground because I
don't love the salt. I think it's a bit high,
but I thought for flavor, if you had half a serve,
it wouldn't be too bad as an accompaniment to dinner perhaps,
But yeah, I thought it was maybe just nice to
have a different flavor. If you're doing a lot of
exercise in a salty sweater, it's probably not a bad
product for you. So yeah, I thought it wasn't too
bad and just a nice change from the same old
(19:26):
pumpkin and chicken. What do you think if you tried
any of those brands?
Speaker 2 (19:29):
Ah, yeah, I've tried hard and salt before.
Speaker 3 (19:31):
But often if I'm using souper, I'm using it as
a main meal and I add a few slices of
toast or protein toast or something on the side for
my client. So I do find this range is quite
low calorie, so I don't use it a lot, but
I do it does have some good ingredients in there.
Calling it Mexican style chicken and bean soups a bit
of a stretch though it's got three percent chicken on
the label, so don't eat it if you want a
(19:51):
lot of chicken in there.
Speaker 2 (19:52):
But I think nutritionally it's good.
Speaker 3 (19:54):
I wouldn't think someone would eat half a pouch, like,
come on, the pouches tiny, you're absolutely eating the whole thing.
As you said, The main concern is twelve hundred milligrams
of sodium is a fair whack. If you've got blood
pressure issues, i'd be staying right away, or issues with
your kidneys. But otherwise, for health individuals, particularly if you
do exercise, it's not really a problem. It is still
quite low in protein if you are using that whole
pouch and low in calorie as well as a meal,
(20:17):
you definitely want to add. Carb load is twenty one
grams of carbs, so if you're someone who's quite active,
and if you can easily add a couple of slices
of bread on the side, or you can bump that
out by adding a little bit extra into the soups
and moll veggies a bit more protein to bring up
that kind of protein and calorie load. But overall, I
think it's a good option. I'd say it's a light
snacker and an add on to a meal. I wouldn't
(20:37):
say it's a well rounded meal in itself, but it
looks tasty. I haven't tried it.
Speaker 1 (20:42):
Yeah, yeah, give it a go, let us know it think,
But yeah, I think it's just nice to have different flavors.
So I'm yet to find like a mushroom soup that's
pre made that I love. So yeah, I think that's
the only downside with soup. They tend to be the
same same, which can be get a bit boring. Totally
and a very common listener question from our Instagram feed
what should I eat after I work at in the evening?
(21:02):
And can I skip my dinner? Lean our resident exercise,
So what do you think?
Speaker 3 (21:08):
I think that it's difficult to answer this question without
knowing someone. Right, If somebody is one hundred and twenty
kilos and their exercises, you know, walking for twenty minutes
on the treadmial and their goal is fat loss, Versus
somebody who weighs sixty kilos who's just done a you know,
a hard CrossFit type of conditioning session and that's you know,
forty five minutes and they're slogging it out, the response
(21:29):
is going to be quite different. So I think for
most people, if my answer to can I skip dinner
is no, that's pretty much to everybody. Because we know
that balanced meals are always going to provide far more
nutrients to than snacks right, But I don't mean you
need to eat dinner at eight pm. So if you
want not have a huge heavy meal after your workout,
you need to bring your dinner forward, right and have
that at three, four five pm, then go do your
(21:51):
later workout and come home and have a balanced snack.
So can I skip dinner The answer is no, but
you can move it to a different time, which I
think may suit some people because I'm a morning exerciser,
not an evening exerciser. But if I did do it
in the evening, I would struggle to come home at
eight eight thirty and cook dinner and have a full
dinner and then try to go to bed and have
a good night sleep because I don't like going to
(22:12):
bed with a heavy tummy. You know, we actually have
research a show that it does impact sleep and digestion
as well. So it's not a great thing to have
a huge meal and go to bed. But I wouldn't
say that you should be skipping your dinner either, So
I think if you can bring your dinner forward, then
go work out, and you can't. You want to have
at least a good sort of two hours if you're
going to have a well balanced, substantial dinner at least
two hours between that and then going to do a
(22:34):
harder type of a workout.
Speaker 2 (22:35):
If you're going too do.
Speaker 3 (22:36):
A lower intensity session, you should be fine, but you
don't want things like, you know, sloshing around in your
stomach if you're trying to do.
Speaker 2 (22:42):
Burpies or like a heavy squad session or something like that.
Speaker 3 (22:45):
But I think if you're coming home, the goal is
and for I would say for every woman, And sometimes
I say to my ladies, what is your goal? Is
it a performance goal or is just to get to
the gym and burn the calories and go on with
your day. I really think as women, all of us
should be focused on performance and actually training and not
just exercising to burn the calories. Because when we're training,
the focuses on muscles and weight and metabolism, which is
(23:08):
what we want as we age and also for weight
loss as well. And so I think from a muscle
building perspective and from a refueling perspective, you basically want
carbs and protein as your number one priority. So you
could do that with a protein jacob and a banana,
and that could be a well balanced snack at eight
o'clock at night. You could do that with a tub
of protein yogurt and a bit of granola and some
(23:28):
fruit on top. You can do that in many different
ways without it having to be a very large dinner.
If you're someone that gets home around eight, has dinner,
but doesn't sleep till eleven PM, I don't really see
that as an issue. I'd much rather you have a
balanced dinner later at night, then you know, just have
multiple different snacks until you go to bed.
Speaker 2 (23:46):
So I don't think there's a right.
Speaker 3 (23:47):
Or wrong here, but ideally you do want that combination
of protein and carb ideally within about an hour or
two after you finish training, because that protein helps with
that metabolism, the muscle repair, the recovery, and then the carves.
He restore the glucogen in your muscles as well, and
that's really important, particularly if you are training regularly and
you are training at a higher intensity as well. So
(24:07):
even something simple like some eggs on toast with a
bit of spinach or mushrooms could be an easy option
as well, and a bit lighter than sort of like
a full dinner. But we have talked about on the
podcast before about not eating too you know, big meals
at night time, but it is very individualized.
Speaker 2 (24:22):
I will say.
Speaker 1 (24:23):
True because I know people listening will be like, well,
what about having a shake, because you've said before you
can have a protein shake. So I think that my
caveat on that would be if you've had a decent
meal at lunch time, so not a wrap, you know,
actually a meal, a meal that's got lean protein, good
quality carbs, veggies, and a decent top up in the
(24:44):
afternoon where you're getting some fresh food so you can
tick the box on two lots of fresh food, and
then you have a protein shake that again has some
fresh food in it, so you throw some spinach in there,
you throw some good quality carbohydrate from fruit. Yes, you could,
but I think the risk is that people don't. They
eat just like a plain salad at lunch or sushi
rolls a bar in the afternoon, and then a protein shake,
(25:06):
and that's when your nutrition will be compromised. So I
think just keep in mind you need the lean protein
and the veggies at some point through the day at
least once, if not twice, to then say I'll have
a shake. So it's sort of moving different meals around.
That would be the exception, I would say, all right, well,
that brings us to the end of another episode of
The Nutrition Couch. Please keep telling your friends about us
so we can continue to grow, and if you have
(25:27):
not done so already, please direct message us on Instagram
either Lean or I or on the Nutrition Couch Instagram
for entry to our very private, very exclusive designed by
Dietitians member page where we are going to feed a
lot of our content direct through that incoming months, including
an upcoming webinar that we will advertise for py soon.
So you need to be a member of that to
(25:48):
get access to that content. So DM one of us
and we will give you the link.
Speaker 2 (25:53):
And have a great week. We'll see you next Wednesday.
Thanks for listening.
Chances are you may have noticed that the cost of
your fresh food has gradually been increasing, so much so
that we are paying as much as ten dollars a
kilo for basics like apples and oranges. On today's episode
of The Nutrition Couch, we take a closer look at
the fruit options we can include in our diet without
completely blowing the budget.
Speaker 2 (00:23):
Hi, I'm Susie Burrow and I'm Liam Wood.
Speaker 1 (00:25):
And together we bring you The Nutrition Couch, the weekly
podcast that keeps you up to date with everything you
need to know in the world of nutrition, as well
as cheaper fruit options. We have some new research that
deep dives the importance of magnesium in the diet. We
have a new winter soup to review, and our listener
question is all about refueling after a workout. So I
wrote this into the episode them because I was shopping
(00:48):
just at the local grocery store and apples like apples,
man like apples. No offense to apples, but they're basic,
man like. It's not a boutique fruit, not a ribby
red kiwi, it's not a sun Gold Kiwi, it's not
a persone like.
Speaker 2 (01:05):
It's an apple.
Speaker 1 (01:06):
And they were like eight dollars a kilo, and then
I'm partial to a naval orange ten dollars a kilo.
Now oranges leanna a large and weigh a lot, so
you're getting like just a few, And I was like,
what is going on?
Speaker 2 (01:19):
What is going on?
Speaker 1 (01:20):
Because I understand berries can be you know, five seven dollars.
You know, there can be issues with supply, they're not
always in season. We want to include them because they're
a superfood special. Kiwis again like they're only there for
a few weeks at a time, but really, apples and
oranges costing so much, I thought we have to have
some better options, because it does if I'm thinking that
(01:42):
as a dietician, plenty of people are sure are really
thinking how can I afford fresh fruit? Particularly if you're
filling lunch boxes with kids fruit and trying to get
them to eat healthy. So I thought it might be
a good chat between us to discuss how we managed
fluctuating fruit prices and where to spend the money, because
(02:04):
there is differences nutritionally in different types of fruit, and
I think you can be quite savvy with it. So
the first thing I'll kick off with is saying that
if I go to the markets on a Saturday morning,
which is a shlap like it's a big twenty k
drive out there. I have to pay tolls. I haven't
been out there recently, but generally speaking in the past,
(02:26):
the apples and oranges are between two and three dollars
a kilo. Now that is more than half. That's a
third of what you're paying. So particularly if you're feeding
a lot of people. You've got teenage boys, you're going
through a lot of fruit. You might have four children,
even if you only go once a month. The beautiful
thing about the produce is it's fresh. So if you
(02:47):
did invest and buy a box of apples for twenty
or thirty dollars, they'd probably last you several weeks. The
same with the oranges, and I do think it is
worth a trip, definitely. If I go out to cost
Go the same, you can ten to get the Bulker
supply cheaper, like I buy the qukes now quick's up fruit,
I understand, but I think a little packet of qukes,
(03:07):
which what do you get in them, six or eight
kukes is four dollars three fifty four dollars. If I
buy the big container at Costco, I think it's seven
dollars and that's probably two or three weeks worth of cuke.
So it's certainly worth it if you want to invest
and plan ahead and get some of those products. I
think that if I'm spending extra on fruit and bench,
(03:32):
I certainly probably wouldn't spend sky high prices on an
apple or a banana. If I'm going to spend, I'll
spend on something that's extremely nutrient rich, so something like
I'm more likely to spend on berries then I am
apples and bananas, not being disrespectful to an apple or
a banana, but in terms of what you're getting from them,
I think the value is in the antioxidants, etc. I'm
(03:55):
more likely to spend on that. But in saying that,
leanne you can get frozen and frozen berries, why you
can't munch on them for smoothies, adding them to baking
and if they're on sale half price in the frozen section,
I think they can be a really a smart buy there,
as can the baby fruits. I am partial to baby
(04:16):
apples baby pears because they do sell them in coals,
the baby ones in a bigger container and in woolies
at a cheaper price point for babies, and I find
that the babies are often big enough for my women.
You don't need a massive apple, you only need a
small one. So I think buying the kid's lunch box
type fruit can be a great option. And I do
(04:36):
think if you're using fruits for your cereal, buying the
tin varieties tin food is generally significantly cheaper now, unlike frozen,
tinned varieties of vegetables often have added salts, and in
the case of tinned fruits, they can have added sugars.
So you do want to have the ones if you
can find them in natural juice or with no added sugar.
Speaker 2 (05:00):
But again, if you were making.
Speaker 1 (05:01):
Birch ou muselei bowls or oat bowls overnight oats, you
could easily then use the little golb and valley tub
of pears or peaches and add that as your fruit
serve and save a fair wack of cash. When apples
are eight ten dollars a kilo. You've got girls who
love a bit of fruit. Are you noticing the effect
on the budget.
Speaker 3 (05:20):
Yes and no, because I tend to limit it. If
I let my kids eat as much fruit as they'd want,
so they just have one hundred percent free in their diet.
Speaker 2 (05:27):
They're just little fruit bats.
Speaker 3 (05:28):
And they'd probably get diarrheal, so I sort of, you know,
limit it, but I do, like you said, I'd buy
the little versions of the fruit because Matilda, my little one,
is annoying and she'll take a bite out of an
apple and then just like discard it and then go
get another apple, take one bite, throw it away, get
another apple, and it's so frustrating. So I buy the
little ones so that they don't waste as much, basically,
(05:50):
and so rather than a huge apple, then it just
kind of goes to waste or it and then if
I cut it up, no one wants to eat it
because they want to eat it from you know, the
whole apple. So it's frustrating with little kids sometimes, so
I find the baby versions of it are really good.
I'm still buying berries. Raspberries in particular this week are
really cheap. They're three fifty on sale, so I sort
of go for the ones that week by week are
a bit cheaper at the main grocery stores. Blueberries have
(06:12):
been quite expensive for a little while now, so I've
been raspberries for a few weeks now and then even Audi.
Sometimes the project there is hit and miss. My sister
actually shout out to Nikki if she's listening, gave me
a good tip to get some of my leafy greens
from Audi, because I was complaining to her about every
time I get like a cultural wool West delivery this spinach,
it's just really gross and doesn't even last a day,
and it's already like gross in the bag despite the
(06:34):
use by date saying it's you know, got three, four, five,
six days on her it's still not great quality. So
she said, go to Aldi. She's noticed a significant difference
in terms of just the leafy greens. I know this
is a fruit section, but if anyone's listening, the quality
of the leafy greens, me and her have both found
a bit better at Aldi.
Speaker 2 (06:51):
And then sometimes the fruit it is hit and miss.
Speaker 3 (06:53):
But often I will if the berries are a bit expensive,
it's so Coles and will works because my kids love berries.
I'll go to Aldi and pick up a couple of
punnets as well. So I think like that, as you
said costco Aliti, shop around you can always get good options.
And the two big supermarkets near me have grocers outside
them as well, and Sometimes it might be slightly more
expensive at the grocer, but I always find that the
(07:13):
quality is so much better. And if I buy a
couple of punnets of berries or as you said, like
a few oranges or a big watermelon or something, the
quality is always much better and it tends to last
a lot longer. So for me, I'd rather spend maybe
a couple of extra dollars if it's gonna last me
a lot longer and I'm not gonna have to throw
it out after three or four days, which I often
find is the produce in the large supermarkets. Sometimes the
(07:34):
quality is just not great, and I get home and
I think I've got say four or five good pairs,
and I'll look two days later and like they're going
rotten or something. So I'm like, what is happening. So
I do find that the produce in those local grocers.
I mean, it's great to support local. Yes, you are
often paying a little bit more for it, but I
find that then with the better quality, you end up
throwing out less as well. So sometimes to me, it's
(07:54):
not just about the exact dollar I'm paying at the checkout.
Speaker 2 (07:57):
The quality matters.
Speaker 3 (07:58):
I will pay more for quality because it does last
a little bit longer and I'm not wasting as much
produce at the end of the week as well.
Speaker 2 (08:04):
But yeah, it's difficult. I don't have too many dips.
Speaker 3 (08:07):
I just try to buy what's in season and in
smaller amounts so I don't waste it as much.
Speaker 2 (08:11):
They're probably my only And.
Speaker 1 (08:13):
If you're out and about on the weekends and you
see local growers, you know you can get some good
bargains there too. I also find with children, like you said,
they often eat half the piece of fruit. So what
I do when budgets are tight and apples and oranges
are quite expensive, I'll just get one, cut it out.
I'll put lemon juice on in the lunch box and
split it because then I'm not wasting a whole piece
(08:34):
of fruit if they don't eat it, because that's the
other thing with kids, they get sidetracked, and I find
cutting up is always an effective way when they come
home from school, like always on the bench, have some
cukees or some cutup cucumber, carrots, sometimes left over fruit,
and I fine, they munch through it, and it's a
great way to avoid waste. But if you can, if
you're living, and I understand there's a lot of regional listeners,
(08:55):
and my heart goes out to you because I can't
even imagine what the prices must be like for you guys.
I guess if you own properties, sometimes you'll be growing yourself.
But it's certainly hard. But don't fret too much. You
can say, for example, do a serve of frozen berries
and get them when they are on sale. If you
go into town to shop and then use a serve
of glob and valley fruit to get your two pieces
if fresh is tricky at this time of year, but
(09:16):
if you are in more of a metro center, if
you do have time to get to a market, you
will save a lot of money. And it's probably time
for me to do another one of those social media posts.
But you know, when the kids don't have sport on
the Saturday morning and I go out to Flemington, I'll
take one hundred dollars cash and I'll often come with
twenty thirty dollars change. But that will certainly give me
(09:38):
sort of sweet potato, apples, oranges, greens like. I'll get
a lot of stuff that will certainly last me close
to two weeks. So that's sort of thirty thirty forty
dollars a week is pretty goodly and for fresh food,
and it's food that you don't waste, and you also
just don't get resentful. I just get resentful at supermarkets
because I think that fresh food should be subsidized. Because
(10:00):
coals and woolies make so much money, they control the
food climate of the entire country. You know, if they
can afford to buffer anything, subsidizing fresh fruit and veggies
of staples would be such a massive contribution to Australia's
health and nutrition. You know, they can pay all the
celebrity chefs they like, They can tell us about all
the half price discount chips and chocolates they're doing each week.
(10:21):
If they really wanted to make a difference, I believe
they should be subsidizing fresh fruit, particularly staples like if
you want to eat broccolini and Persmon's and obscure fruits,
absolutely pay for them. But when it comes to basics
like apples, oranges, broccoli, foods people need to eat more of.
I don't see why they can't subsidize it and keep
it price stable for most of the year. That would
be my That's how they could make a real contribution.
Speaker 3 (10:44):
One hundred percent instead of the CEO is taking their
millions of dollars of bonuses every year. Yeah, perhaps get
back to ozzies and help help us eat a little
bit healthier would be lovely.
Speaker 1 (10:53):
Yeah, if they really cared as they claim to on
all the expensive television advertising, that would make a much
bigger difference than all of the token is stuff they do.
Speaker 3 (11:02):
All right, Moving from fruits and veggies, we are talking
about magnesium.
Speaker 2 (11:06):
So it's a great little study.
Speaker 3 (11:07):
That popped up in the Journal of the National Center
for Epidemiology and Population House by the Australian National University.
So we love magnesium. We've always talked about it in
the podcast, and it is easy enough to eat through
your diet. But the reality is that we see it
time and time against Sousi our clients, and we know
Australians overall are just not getting in enough magnesium. So
(11:28):
whenever we see some research around magnesium, we're very excited
because we know it's such a powerful nutrient. I honestly
feel like in the last couple of decades it's been
so underrated, Like I really feel like magnesiums having It's
a moment like creating had its moment a couple of
years ago. It's now Magnesium's time to shine. And I
do love when I see in your research. So this
is research linking magnesium intakes to brain help and dementia.
(11:50):
So the study from the Australian National UNI looked at
just over six thousand adults and it essentially found that
those adults who had a higher magnesium intake was basically
linked to better grain health as we age.
Speaker 2 (12:01):
So to give you a.
Speaker 3 (12:02):
Bit of context, most people need roughly about three hundred
milligrams of magnesium a day. Pregnant and breastfeeding women need more.
They need about three hundred and sixty milligrams a day.
And it is fairly easy to eat enough magnesium through
our diet. But the reality is that it's tricky because
a lot of people don't focus on these types of
foods and sometimes these foods can be quite expensive. So
(12:23):
we're talking about dark green, leafy veggies like spinach and kale,
nuts and seeds think almonds, cashews, pumpkins, cheer seeds, legumes.
We know that legumes are incredibly budget friendly, but a
lot of people don't like them, or a lot of
people have you know, different side effects like they get
quite bloated and gassy, etc. So things like beans and
chickpeas and black beans, and then of course whole grains
(12:44):
as well, so we're not talking about just a standard carbohydrate.
We're talking about the proper whole grain varieties as well.
So that's the biggest I guess dietary sources of magnesium
in our diet. And what Susie and I both see.
I mean I can't talk few suits, but roughly in
my client's diets, rarely any of them ever get up
over about two hundred milligrams of magnesium. So yes, we
(13:04):
can eat enough, but we simply are not eating enough.
And what this study showed was that people who consumed
five hundred and fifty milligrams of magnesium a day had
better brain health as they age basically, so at midlife,
basically people's brain was about a year younger when they
consumed five to fifty milligrams of magnesium compared to the
(13:27):
recommended daily intake of three fifty. So what we know
is Australians aren't even eating the recommended daily intake, let
alone anywhere close to the increased amounts of five to
fifty milligrams, which is going to help protect with that
brain as we ate the brain shrinking and even potentially
lower the risk or even delay the onset of dementia.
So this is something I always take very personally because
(13:48):
I've got said it on the podcast a couple of times.
Speaker 2 (13:50):
Now.
Speaker 3 (13:51):
I've got Alzheimer's and dementia on both sides of my
family in both grandparents, so all four of my grandparents
actually held Ourzheimer's or dementia. So anything that I can
do now in my mid to late thirties, I'm going
to do now to set myself up better for basically
my fifties, sixties, and seventies. So it's not simply enough
to consume the recommended amount of magnesium.
Speaker 2 (14:12):
We need to go higher.
Speaker 3 (14:13):
So they're saying five hundred and fifty milligrams is what
this research study is reporting as the optimum range for
basically protecting your brain and reducing that brain shrinking. So
I think it's a really interesting article. I think it's
a really interesting study. I think we're only going to
see more and more and more benefits of magnesium. We
know it's super helpful for you know, muscles and recovery
after exercise. We know it helps with sleep, we know
(14:35):
it helps with brain house, we know it helps with digestion.
But there are many different types of magnesium as well.
So food first, always, absolutely always try to get it
in through food. But where you find that you're not
getting enough magnesium in through your diet, potentially a supplement
is a good option for you. If you're not sure
which one, definitely have a chat with your dietician or doctor.
But please don't go out and just buy a random
(14:57):
magnesium supplement off the shelf, because most brands will use
magnesium oxidate because that is the cheapest and basically the
cheapest form of magnesium, and it's very poorly absorbed, it's
not very bioavailable. So really you're looking for different forms
of magnesium that are highly absorbable and will actually give
you benefits from a brain health perspective, but also potentially
(15:19):
sleep and muscle mass as well. And if you are
looking for a good supplement designed by dieticians to a
triple magnesium blend which assists with all of those things
that we've been talking about. So a great little research
study and a great I guess motivation for people to
really look at those magnesium sources through their diet, and
it is really about consistency. You can't have one week
we have a really great magnesium intake and then a
(15:40):
couple of weeks where you just forget to eat your
leafy greens and your nuts and your seeds and your legumes.
Because it is about that consistency that's going to compound
over time. But I really do urge you if you
have cognitive issues within your family, dementia, Alzheimer's, anything like that,
start now, Like don't wait until you're over fifty, over sixty,
over seventy. What you do now, whatever your age, sets
(16:01):
the foundations for how you age and how your brain ages.
So it is really about optimizing right now and setting
yourself up for a great healthy future and your brain
up for a good healthy future.
Speaker 1 (16:12):
Now true, and I think what happens with busy lives,
but also the cost of food is that if you're
not getting a couple of serves of leafy greens and
a server of nuts and seeds, you're probably not getting enough.
So it's a good reminder because I think the evidence
around pancreatic health is quite strong as well, So very
very important nutrient, particularly for people who are on GLP
ones whose nutrient intake is often compromise because they're focusing
(16:34):
on protein rich foods and forgetting the fresh food and
eating foods like crackers and wraps which don't have the
whole grain load that they would have been getting from
breads and cereals. So there are nutritional implications from using
those kind of medications that significantly reduce food intake. All right,
le Anne, I've got a new soup.
Speaker 3 (16:50):
Now.
Speaker 1 (16:50):
I know we just did a soup last episode, but
it is soup season and so this is one I've
never actually talked about before as a brand, and I
thought it just sounded different, because, let's be honest, it's
like pumpkin soups. Everywhere, you know, vegetable soup, chicken soup.
We will have the same soups boring. And I love
when you go to the States because they've got so
many amazing soups there, you know, chowders and mushroom soup,
(17:11):
and they're all delicious, probably loads of creten, but delicious. Now.
I did use had potato and leak soup from coals
and hated it, so they're not all good. So I'm
hoping that we can expand the range. This is a
brand Heart and Soul. You may have seen it before
in the past. I haven't been the biggest fan of
this brand because I found that there's often sugar added,
which I don't love in a soup. But I just
(17:32):
was intrigued by this one, which is the Mexican style
chicken and bean variety. I believe this brand is in
both Coals and Woolworths, and it looks delicious because Mexican
bean that's yummy, isn't it. So if I look at
the ingredient list, it's got a base of white beans
thirteen percent, which I love, a whole food based tomato,
(17:53):
pure red beans, potato, sweet corn, chicken, carrot, tapoocha, starch, rice,
brant oil, coconut sugar, salt, capsic and rice vinegar, halipino
so little spice, spices used to extract natural flavor, coriander,
Chilian proprika. So whilst there's a little bit of added start,
it's not too bad. So per serve, they're saying there's
(18:13):
two serve per pouch, which I think is extreme. Usually
these are more like one served, but they're fairly low calorie.
Speaker 2 (18:19):
So it's not the end of the world.
Speaker 1 (18:20):
If you eat the whole lot, one hundred and thirty
two calories, so very low. Seven point two grams of protein,
which is pretty high because if you had the whole pouch,
that would be fourteen for a soup. Four point four
grams are sugar, so not too bad. I like them
to be less than five percent, which it is, and
three point two grams of dietary fiber, which is beautiful.
And six hundred and forty milligrams of sodium, so a
(18:42):
little bit on the high side. If you did eat
the entire pouch, you'd be getting over twelve hundred milligrams
of sodium, so a bit on the high side. It
retails for four point fifty, so if you've got two
serves out of it at two twenty five, it's pretty good,
so I sort of give it a It's made in Thailand,
that's the only thing that is important. So I've noticed
more and more companies are doing this. They're sort of
Australian brands, but they're producing overseas because it's so much cheaper.
(19:05):
So I give it sort of middle ground because I
don't love the salt. I think it's a bit high,
but I thought for flavor, if you had half a serve,
it wouldn't be too bad as an accompaniment to dinner perhaps,
But yeah, I thought it was maybe just nice to
have a different flavor. If you're doing a lot of
exercise in a salty sweater, it's probably not a bad
product for you. So yeah, I thought it wasn't too
bad and just a nice change from the same old
(19:26):
pumpkin and chicken. What do you think if you tried
any of those brands?
Speaker 2 (19:29):
Ah, yeah, I've tried hard and salt before.
Speaker 3 (19:31):
But often if I'm using souper, I'm using it as
a main meal and I add a few slices of
toast or protein toast or something on the side for
my client. So I do find this range is quite
low calorie, so I don't use it a lot, but
I do it does have some good ingredients in there.
Calling it Mexican style chicken and bean soups a bit
of a stretch though it's got three percent chicken on
the label, so don't eat it if you want a
(19:51):
lot of chicken in there.
Speaker 2 (19:52):
But I think nutritionally it's good.
Speaker 3 (19:54):
I wouldn't think someone would eat half a pouch, like,
come on, the pouches tiny, you're absolutely eating the whole thing.
As you said, The main concern is twelve hundred milligrams
of sodium is a fair whack. If you've got blood
pressure issues, i'd be staying right away, or issues with
your kidneys. But otherwise, for health individuals, particularly if you
do exercise, it's not really a problem. It is still
quite low in protein if you are using that whole
pouch and low in calorie as well as a meal,
(20:17):
you definitely want to add. Carb load is twenty one
grams of carbs, so if you're someone who's quite active,
and if you can easily add a couple of slices
of bread on the side, or you can bump that
out by adding a little bit extra into the soups
and moll veggies a bit more protein to bring up
that kind of protein and calorie load. But overall, I
think it's a good option. I'd say it's a light
snacker and an add on to a meal. I wouldn't
(20:37):
say it's a well rounded meal in itself, but it
looks tasty. I haven't tried it.
Speaker 1 (20:42):
Yeah, yeah, give it a go, let us know it think,
But yeah, I think it's just nice to have different flavors.
So I'm yet to find like a mushroom soup that's
pre made that I love. So yeah, I think that's
the only downside with soup. They tend to be the
same same, which can be get a bit boring. Totally
and a very common listener question from our Instagram feed
what should I eat after I work at in the evening?
(21:02):
And can I skip my dinner? Lean our resident exercise,
So what do you think?
Speaker 3 (21:08):
I think that it's difficult to answer this question without
knowing someone. Right, If somebody is one hundred and twenty
kilos and their exercises, you know, walking for twenty minutes
on the treadmial and their goal is fat loss, Versus
somebody who weighs sixty kilos who's just done a you know,
a hard CrossFit type of conditioning session and that's you know,
forty five minutes and they're slogging it out, the response
(21:29):
is going to be quite different. So I think for
most people, if my answer to can I skip dinner
is no, that's pretty much to everybody. Because we know
that balanced meals are always going to provide far more
nutrients to than snacks right, But I don't mean you
need to eat dinner at eight pm. So if you
want not have a huge heavy meal after your workout,
you need to bring your dinner forward, right and have
that at three, four five pm, then go do your
(21:51):
later workout and come home and have a balanced snack.
So can I skip dinner The answer is no, but
you can move it to a different time, which I
think may suit some people because I'm a morning exerciser,
not an evening exerciser. But if I did do it
in the evening, I would struggle to come home at
eight eight thirty and cook dinner and have a full
dinner and then try to go to bed and have
a good night sleep because I don't like going to
(22:12):
bed with a heavy tummy. You know, we actually have
research a show that it does impact sleep and digestion
as well. So it's not a great thing to have
a huge meal and go to bed. But I wouldn't
say that you should be skipping your dinner either, So
I think if you can bring your dinner forward, then
go work out, and you can't. You want to have
at least a good sort of two hours if you're
going to have a well balanced, substantial dinner at least
two hours between that and then going to do a
(22:34):
harder type of a workout.
Speaker 2 (22:35):
If you're going too do.
Speaker 3 (22:36):
A lower intensity session, you should be fine, but you
don't want things like, you know, sloshing around in your
stomach if you're trying to do.
Speaker 2 (22:42):
Burpies or like a heavy squad session or something like that.
Speaker 3 (22:45):
But I think if you're coming home, the goal is
and for I would say for every woman, And sometimes
I say to my ladies, what is your goal? Is
it a performance goal or is just to get to
the gym and burn the calories and go on with
your day. I really think as women, all of us
should be focused on performance and actually training and not
just exercising to burn the calories. Because when we're training,
the focuses on muscles and weight and metabolism, which is
(23:08):
what we want as we age and also for weight
loss as well. And so I think from a muscle
building perspective and from a refueling perspective, you basically want
carbs and protein as your number one priority. So you
could do that with a protein jacob and a banana,
and that could be a well balanced snack at eight
o'clock at night. You could do that with a tub
of protein yogurt and a bit of granola and some
(23:28):
fruit on top. You can do that in many different
ways without it having to be a very large dinner.
If you're someone that gets home around eight, has dinner,
but doesn't sleep till eleven PM, I don't really see
that as an issue. I'd much rather you have a
balanced dinner later at night, then you know, just have
multiple different snacks until you go to bed.
Speaker 2 (23:46):
So I don't think there's a right.
Speaker 3 (23:47):
Or wrong here, but ideally you do want that combination
of protein and carb ideally within about an hour or
two after you finish training, because that protein helps with
that metabolism, the muscle repair, the recovery, and then the carves.
He restore the glucogen in your muscles as well, and
that's really important, particularly if you are training regularly and
you are training at a higher intensity as well. So
(24:07):
even something simple like some eggs on toast with a
bit of spinach or mushrooms could be an easy option
as well, and a bit lighter than sort of like
a full dinner. But we have talked about on the
podcast before about not eating too you know, big meals
at night time, but it is very individualized.
Speaker 2 (24:22):
I will say.
Speaker 1 (24:23):
True because I know people listening will be like, well,
what about having a shake, because you've said before you
can have a protein shake. So I think that my
caveat on that would be if you've had a decent
meal at lunch time, so not a wrap, you know,
actually a meal, a meal that's got lean protein, good
quality carbs, veggies, and a decent top up in the
(24:44):
afternoon where you're getting some fresh food so you can
tick the box on two lots of fresh food, and
then you have a protein shake that again has some
fresh food in it, so you throw some spinach in there,
you throw some good quality carbohydrate from fruit. Yes, you could,
but I think the risk is that people don't. They
eat just like a plain salad at lunch or sushi
rolls a bar in the afternoon, and then a protein shake,
(25:06):
and that's when your nutrition will be compromised. So I
think just keep in mind you need the lean protein
and the veggies at some point through the day at
least once, if not twice, to then say I'll have
a shake. So it's sort of moving different meals around.
That would be the exception, I would say, all right, well,
that brings us to the end of another episode of
The Nutrition Couch. Please keep telling your friends about us
so we can continue to grow, and if you have
(25:27):
not done so already, please direct message us on Instagram
either Lean or I or on the Nutrition Couch Instagram
for entry to our very private, very exclusive designed by
Dietitians member page where we are going to feed a
lot of our content direct through that incoming months, including
an upcoming webinar that we will advertise for py soon.
So you need to be a member of that to
(25:48):
get access to that content. So DM one of us
and we will give you the link.
Speaker 2 (25:53):
And have a great week. We'll see you next Wednesday.
Thanks for listening.
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