May 6, 2025 • 40 mins
In this episode of The Nutrition Couch, Leanne and Susie dive deep into the world of supplements, uncovering what you actually need at every stage of life. From the essential proteins to fiber, magnesium, and more, they share expert insights on how to tailor your supplementation to your age and health needs. The episode covers common supplement myths, why balance matters, and how to avoid falling for ultra-processed products marketed as ‘healthy.’ Plus, get tips on how to navigate the overwhelming supplement choices in stores and online. Whether you’re in your 20s, 30s, or 40s+, understanding what your body needs at each age is crucial for maintaining health and vitality. Tune in and learn how to make informed choices for a healthier you at every age.
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Episode Transcript
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Speaker 1 (00:01):
Do you take any supplements, perhaps magnesium, maybe a multi
vitamin is part of your daily routine, or maybe, like Susina,
you're just a little bit obsessed with creatine. Maybe you
have an entire daily supplement regime. On today's episode of
The Nutrition Couch, we take a closer look at the
different supplements that you're likely to need through the different
(00:21):
decades of your life. Hi, I'm Leanne Wood and I'm
Tod Borrel, and together we bring you The Nutrition Couch,
the weekly podcast that keeps you up to date on
everything that you need to know in the world of nutrition,
as well as all things supplements. Today we chat about
our current obsession with protein rich foods, the ones to
look for and the ones to look out for. We've
(00:43):
also found an exciting new frozen fish and our listener
question is all about exercise balance. But to kick us
off today, Susie, we are talking about our protein obsession.
And I saw a really good post online and it
was from a dietitian in the States, and she basically
it was very trendy. It had like millions of views
and it basically said, young people aren't dying from protein malnutrition.
(01:06):
They're dying from colon cancer, so screw the protein and
each fiber. And I thought it was a really nice
podcast chat because do we need more protein in our diets?
Some of us, yes, but it's not all up. I
think all together, most adults eat enough protein. There's spread
of it throughout the day. Is just a little bit
off balance, and a lot of women don't tend to
get in enough at breakfast time. But overall, I think
(01:28):
we're just a little bit too obsessed with protein. And
when you walk down the aisles of the soupermarket, there's
protein chips, and there's protein cookies, and there's protein like
soft drink. Like it's just a little bit we've gone
a little bit overboard. Let's be honest. And you and
me run a supplement company. We like protein. But even
you and me are sitting here being like, oh, it's
a little bit too much. So we don't really see
(01:49):
protein deficiencies in our country. You know, healthy people in
western countries, they're not dying from protein malnutrition. It's chronic
lifestyle diseases. It's heart disease, it's diabetes, it's colon cancer.
The amount of young people diagnosed with colon cancer is
rising every single year, and it's scary because we're not
eating enough vegetables. So if we want to have an obsession,
(02:10):
let's obsess about vegetables, right. But the reality is it's
not sexy. People don't want to be told to eat
more fire, but eat more vegetables. But if we can
put protein in a cookie, oh, we're all full that, right,
But if we add broccoli to the cookie, nobody wants
to eat it, right, true.
Speaker 2 (02:25):
I think the issue comes when protein is in ultra
processed foods ultimately, and that is where we're seeing it.
I just saw I AM Real Easy yesterday was in chocolate
protein milk chocolate in the health feed section, and I've
just had to look at ingredients and sure enough, it's
ultra process The first ingredient is vegetable fat, which of
course will be a blend of vegetable oils, and then
(02:45):
secondary protein powder, followed by a bit of cocoa and sugar.
You know, it's in those foods that you wouldn't normally
find it. So you know, the reason that we're talking
a lot more about protein is that there is growing
evidence that a higher protein intake helps to calories controlled
through the day, particularly for women in their forties and
fifties as we lose metabolic rate over time as a
(03:07):
result of general aging and also the menopausal changes in
those cases. We know that protein is an important nutrient
and the timing of which is crucial. You know, we want,
as you said, it to be evenly distributed throughout the day.
But what has happened in food industry is that they've
clopped onto anything with protein's got a really positive association
(03:28):
and as such, it's popping up in as you said, cookies, bars,
pizza vases, but like ultra process food. So that's the key.
You want your protein in a natural form or of
course land we're getting it in high fat sources, so
things like sausages, fatty cuts of meat, chicken drumsticks, like
I'm constantly saying to clients, cheese, chicken, drumsticks and wings
(03:51):
is not protein. That is fat. You know, you get
more fat relative than you do protein. So it's all
about the quality of protein, and really speaking, if it's
on a process food, it's not something that we would
encourage people to be consuming in large amounts, and you
want it in foods that would naturally be in So
for example, the difference is if we see a higher
(04:12):
protein yogurt, I don't have a problem with that. That's
not an ultra processed food because the protein was already there.
It's just been concentrated into a higher amount. Whereas it's
never going to really be in a cookie. It's not
going to be in a chip, it's not going to
be in chocolate, so you don't want to be getting
it from that. So I guess, in terms of what
is a take home message or how do you differentiate
(04:33):
yourself in a supermarket? You are looking for foods that
would naturally be in so that includes our legumes, that
includes our dairy, that includes our natural lead meats, our
chicken breast, our lead meats, our seafood. You know they're
the foods you want to get the natural form of
protein from. So I guess, lan it leads to the question,
and you know, we're very transparent. We do have a
(04:54):
supplement and protein company. And by way of background, my
background is in sports nutrition. When I was much younger,
I spent a significant amount of my working life with
athletes in primarily male athletes, league players, union players, basketball players. Now,
we use protein powder with athletes traditionally because they have
(05:15):
very high demands for calories, and it gives a concentrated
source of what we call good quality protein and a
small amount of food. So protein powder is generally dairy
or traditionally dairy based. There are plant based versions now,
but in general it comes from concentrated way protein, and
so for a heap kind of tablespoon twenty grams of
thirty grams serve, you'll get twenty grams of very what
(05:37):
we call high quality protein. So that's the protein that's
naturally found in animal foods. It's more readily assimilated in
the body, it's got a full range of the amino acids.
So we would use protein powder to basically give athletes
more calories and small amounts of food inconvenient ways, so
they could have a shape straight after training, or if
I had a young athlete trying to put weight on,
(05:57):
they could have a shape that had twenty thirty forty
protein in a small amount of food. Now, we use
protein powder in our work with women as basically a
convenient source of high quality protein. So if we've got
a female in the morning and going to the gym,
she wants a smoothie. Traditionally you might put milk, bit
of yo get bit of fruit. You might get ten
grams of protein, but we want our women, for example,
(06:20):
to have twenty thirty grams. We might add protein powder
to it, so again it's operating as a functional food
ingredient from a natural source. So we don't recommend protein
powder for everyone, but we certainly have women for who
it's a great way to get a concentrated form of protein.
So for example, I've got any of my plant based
clients who are vegetarian or even vegan, there's now, of
(06:41):
course plant based forms of protein. We would use that
as a functional food and it's not for everybody. It's
just a convenient option to get more protein in your diet.
So we're not trying to be contradictory in our advice here.
We use protein powder as a functional ingredient with some
clients as opposed to a general prescription for all. But
as you can and see, it comes from a natural sauce.
(07:01):
We're not putting protein in a biscuit or a cookie
or even a processed bar and selling that. We're doing
it as a functional food ingredient. As dieticians, of course,
we want to always be focused on evidence based practice
and something that we believe to be an optimal way
of eating, rather than just selling something for the sake
of it. So that's I guess the take home message
is when you're adding protein in your diet, you want
(07:22):
it in natural foods that's coming in, rather than seeing
a chocolate bar and thinking that's better for you because
it's got protein, because as I said, in many cases
they're just ultra processed foods.
Speaker 1 (07:33):
Yeah, and they are a lot like what you would
call a health halo. Because if you've got a protein
bar with twenty grams of protein, but it's also got
twenty grams of sugar in it, is that actually better
for you than some Greek yogurt, some fruit, some seeds,
a bit of whole grain cereal on top of that.
It might be slightly higher protein, But what is the
health I guess risk over all of that, And I
(07:53):
think it's where this health halo, where high protein is
always good is sort of what we're focusing on them moment,
which probably isn't ideal because really, as I said, it's
fiber colon cancer is on the rise across the world,
particularly in younger people. We've got really high intakes of
process red and meat. We've got really high intakes of
ultra process protein rich foods, and what we're missing is
(08:16):
the fiber to support our gut health, to support our immunity,
to support our mood inflammation. That is all the good
things that our gut health can do. But we're so
obsessed as a nation with protein and macros that we're
forgetting about our micro nutrients.
Speaker 2 (08:30):
You know.
Speaker 1 (08:30):
Season I see so many clients and they're like, oh,
I hit all of my macros, but it's like they're
deficient in eye. And I saw someone the other day
that was deficient in zinc. She had deficiency of zinc
and magnesium and her blood tests and I think, so,
you're so obsessed with tracking your macros, and all of
your macros are in line, but what about the micro nutrients.
When was the last time somebody actually tracked how much
fiber or zinc or you know, vegetables they actually get
(08:52):
in their diets. So I think it's good to care
about your health. It's good to have enough protein in
your diet, but don't do that at the expense of
all the little micro nutrients as well, because they're so important,
and fiber ideally should be coming from whole food based sources. Again,
if I have a protein, but with twenty grams of protein,
twenty grams of sugar and ten grams of fiber, it's
not the right type of fiber I want. It's still
(09:14):
coming from an ultra processed food, which ideally I don't
want too much of in the diet. I want my
fiber from whole grains, from nuts, from seeds, from fresh fruit,
from vegetables, from legumes. That's where I want the fiber
coming from. Because all of that fiber, a lot of
it can break down into probotics. It can feed your gut,
it can strengthen some of these natural short chained botty
acids can actually strengthen the gut wall and prevent some
(09:38):
of that leakiness, which is what a lot of people
end up with inflammatory and chronic disease type conditions. You know,
your gut health plays a huge role in inflammation, immunity, mood, metabolism.
If you're someone who's constantly sick or injured, I'd be
looking at the overall quality of your diet and looking
at the overall quality of your micro nutrients going in,
not just being so obsessed with trying to hit that
(09:59):
protein goal every single day. So, as Susie says, we're
not anti protein, We're not anti anything where pro balanced
protein is absolutely important, particularly for women as we age.
But so are your vegetables, So is fresh fruit, So
were your whole grains. When was the last time you
bought a tinner lentils? Yet you know, we obsessed so
much about chicken breast and meat and all of our
(10:19):
protein type foods. What about our legumes, what about our
nuts and our seeds. So it's it's balance, it's not extremes.
That's the big message we want to get across on
the podcast today. Really we want people to age well
and age healthily over time and not you know, get
diagnosed with voal cancer in their forties because they just
didn't simply eat anywhere near enough fiber and they ate
(10:40):
far too much ultra processed food when they were younger.
So it's pro balance, not anti protein. Have a good
range of you know, essential vegetables and legumes and whole
grains and protein in your diet, but don't obsess about
one nutrient because generally what happens is it means that
you neglect the other type of nutrients going into your
diet as well.
Speaker 2 (11:00):
Two. And I think just to clarify what an ultra
processed food is, because I had a bit of an
argument with a journalist about this land and I haven't
this is I'm asking Leanne Cold this question because she
was telling me that veggimite was ultra process and I
was like, no, that's not what an ultra processed food is.
So I'll come back in a second. So just for
our listeners, and an ultra processed food is a food
(11:22):
that has a range of ingredients that are unrecognizable. They've
got no likeliness to the original food. So cheese rules
have got no they don't look at goboc of cheese.
So the food ingredients have been heavily manufactured to create
something different. So in say protein chocolate, well vegetable oil,
protein powder and a little bit of cocoa is not
(11:44):
chocolate like a base of two. Chocolate is actual fat
cocoa and a little bit of sugar. So they're fundamentally
different to the base ingredient. So in the case of veggimi,
vegimite is not an ultra processed food for a few reasons.
One because it's more of a four of fied spread.
It's mostly nutrients with a little bit of yeast. It's
actually quite a simple food. It's not been changed or
(12:06):
dramatically altered. And it's also got an insignificant number of calories.
It's not a food if there's an insignificant number of calories,
like you wouldn't call tea a food. It's not supplying
calories to the diet. So that was my argument with her.
It's you can't call it ultra process. It's more of
a combination of nutrients. So I thought that was quite
an interesting example of why of the difference, because it's
(12:28):
so quick for us to label things, and it's actually
quite clear ultra processing. And in the case of protein
type foods, basically, if you look at it and it's
got an ingredient list a mile long, it's ultra processed
and straight away that's a sign that it's not a
good choice. So actually the other just I know we've
gone about this a while, that would lead me to question, you,
(12:50):
protein bread, is that ultra process?
Speaker 1 (12:53):
Really? If you look at the definition, maybe we should
actually come back and do an entire segment on this,
because truly, the definition of an ultra process food is
ingredients that are not readily available in a normal person's kitchen.
That is the actual real definition of an ultra process food.
So when you're seeing things like emulsify, different types of
artificial sweetness, soy protein isolates all of this stuff that
you would not normally have in your pantry or your
(13:15):
frigid home, that's really the definition of an ultra process food.
So it might have twenty five ingredients, but it might
still just be a processed food, not an ultra process food,
because those ingredients could be just a whole range of
different types of nuts and seeds and whole foods. So
it's not so much about the ingredient list as such,
it's about what is in those ingredients and are they
readily available in a normal person's kitchen or pantry at home.
(13:38):
That's really that breakdown of the difference between a process
food and an ultra process food. And there's nothing wrong
with processed foods. Yogurt is a process food. Most foods
in packets, even though they've only got one or two ingredients,
like rolled oats, are potentially processed foods. There's nothing wrong
with some processed foods that can be very, very healthy,
additions to our dyees. But it's the ultra process foods
(13:58):
with all of the additional multiplieres and additives and stuff
in there to prolong the shelf life. Like a banana
bread you make at home may be a processed food,
but a banana break you buy from Coal's bakery section
is an ultra processed food because there's so many additional
additives in there to prolong the shelf life and make
sure it doesn't go moldy in three days like it
(14:19):
would it at home in your kitchen bench. And that,
I think is that real difference between it. But I
do think we probably come back into a whole segment
on because there's a I think it's no by the classification.
There's a whole classification about what an ultra processed food is.
Speaker 2 (14:32):
True. True, And the reason I just wanted to answer
this question before we wrap this segment is I was
just thinking about protein and rich foods that I may
use with clients, and I will sometimes use a protein
bread because some of the protein breads are pretty pretty good.
Speaker 1 (14:46):
It's probably a processed food, not an ultra processed food.
Speaker 2 (14:48):
Yeah, Actually, so that is an anomaly where I was
saying before look, i'd recommend protein and rich yogurt or
foods that are naturally enriched. Probably the outlier to that
would be the breads. There are some that are actually
quite good at in protein in a product. So yeah,
we will come back to that on another day, all right, Lynn, Well,
yesterday I published an article with Body and Soul online
(15:09):
and it was simply titled we just pull it up here.
I read it ages ago, so kind of the three
supplements you need to take in every decade of your life.
So it was just an article I submitted, and I
have had more online hits on that article than I've
had in about five years. So there's something in it
that people are liking. I'm not quite sure what it is,
but I said to you, let's have a little bit
of a discussion, because certainly supplementation is a huge industry,
(15:34):
Like there are so many supplements. Most clients will speak
to are taking multiple things. I have to be honestly,
and I don't take a whole lot of supplements myself.
I take a methylated fole it occasionally, I take a
plant sterile. I do have some familiar ycholesterol, but I
actually don't pop a lot of pills, but it's certainly
not uncommon to see clients taking a lot and also
things they don't really need. So the point of writing
(15:55):
this article was to really take a closer look if
you're wanting to optimize health or what are the things
that people of different ages may need. And so I
had just put together a range of things that we
were more likely to be deficient in. So I'll run
through them and then you can sort of pipe up
with some comments as we go. So the first I
went through the twenties because Body and Soul is a
young audience and certainly for younger people who spend a
(16:17):
lot of time indoors and are particularly sun aware, they're
often not getting a whole lot of direct sunlight. So
I said, if you vitamin D is low, certainly that
is something you would want to be adding to your diet.
And if you are taking a vitamin D supplement, you
certainly want to be taking it with food so it
absorbs better iron. Because we know low iron levels are
incredibly common in women for a range of reasons, whether
(16:39):
they're exercising a lot, they've got heavy periods, or they
may not eat a lot of red meat. But I
will preface that by saying that you should only ever
supplement iron if your levels are clinically low, you should
never just do it routinely. And then collagen. Now I
think am I allowed to say that we're in the
process of formulating our own collagen supplement to be released
in design by dietitians later this year. Of course, we
(17:00):
have our Glow Hot chocolate which has three grams of collagen,
but will be bringing a product that's a bit more
concentrated for all the girls who want beautiful skin and joints.
But certainly the evidence for skin health and anti agent
comes from supplementing collagen when we're quite young, and that's
something I haven't done and obviously I'm looking significantly older
as a result. So they were the three I picked
for the twenties the thirties. I've just started to talk
(17:22):
about calcium to make sure people are getting enough, particularly
if they're having plant based milks, folate or a methylated
activated folate if you've got an MTHFI mutation, particularly if
you're planning children. And iodine, because we know Australian women
are very low in iodine. It's not great for thyroid health,
and that is something if you're considering your planning pregnancies
(17:42):
and breastfeeding to be aware of your levels in case
you do need to fortify or add that to your diet.
And that's of course why pregnancy multi vitamins always have
iding added, and the forties and beyond is the time
to add some creation in at a minimum. I a
leand will be a fan of creating at all ages,
but we know that's particularly beneficial for optimizing body composition
through the perian menopause or years. Definitely magnesium for muscles
(18:06):
and amega threes to help combat the pro inflammatory effects
of aging. So what do you reckon? Lyanne? Were you
happy with my list? You got any comments?
Speaker 1 (18:15):
I was very happy with the list, but as you
were reading through, I was like, I was like, Colligen,
maybe thirties not twenties. Creatine definitely earlier.
Speaker 2 (18:23):
And to prove my article, I had to put stuff
in different ages, so I had to exactly that.
Speaker 1 (18:27):
I remembered you only could do three for each decades,
so I thought, no, that's fair. So yeah, no, I
definitely think so I do. Like we know calcium requirements
increase over our fifties, but like you, luck, I think
it's important to get it in earlier, so you're building
a healthy foundation and by the time you need those
higher calcium requirements, which is thirteen hundred milligrams of calcium
a day once you're over fifty or once you commence
(18:48):
menopause as a female, it's a crazy huge amount. And
most of my ladies over fifty are probably taking some
form of a calcium supplement, maybe not a full dose,
maybe not every day, but it is just incredibly hard
to get it into your diet. So I think the earlier
we get that in, the better, And I agree with
you Idne. It's so important for thyroid function, and so
many people are, particularly people following low carb diets, they're
(19:09):
not getting in the fortified iron products like the breads
and the wraps that Australia tends to add into a
lot of our fortified products. So I do see quite
a lot of ladies who aren't, you know, potentially thinking
about children or in those child bearing age groups that
aren't really getting it enough. I dine, So I like
your list, but like you, I would bring creatine and
say that that's appropriate for every age group. But there
(19:30):
is some growing research that particularly for perimenopause, we just
need a little bit more. We'd say three grams of
creatine a day for most age groups, but five grams
into those pery and metopause all years is actually more
important to get a little bit more creatine in because
you do experience with that big drop in hormones through
the pery and the metopause or years, you do actually
benefit from a little bit more creatine. And because women
(19:50):
store seventy to eighty percent less than men, it's so
important that you get that in daily. So it's a
daily creatine amount. It's a small amount, but it's every
day because women just can't store it and we don't
want to load with too much of it, like twenty
thirty grams a day, like some of the research says,
because you may experience a little bit of sort of
bloating and water retention. So I'm a massive fan of
having small amounts of daily rather than huge loading amounts
(20:13):
for a few weeks than stopping it. So I like
your list. Magnesium is something that a lot of my women,
particularly late thirties forties, are taking. You know, helps with
muscle recovery function. A lot of my ladies are taking
it for sleep. A lot of them are taking it
from like a Baur perspective as well. So I'm a
big fan of magnesium. I have myself been supplementing it
this year and last year as well, just you to
I think just the busyness of life. I'm training harder,
(20:36):
I'm finding it harder to recover, I'm not sleeping as
well with the kids, and so I find that I
personally am having a little bit of a benefit from magnesium.
And it's one of those things where I've never really,
you know, been a huge fan of supplementing with it.
But again, just like creating, there is more and more
research coming out. But you also have to use these
supplements in line with a good quality diet. Right If
you've got fourteen supplements lined up on your kitchen bench
(20:58):
to take each day, but you'll die, isn't great. You're
skipping breakfast, you're sporatic with your lunch. Occasionally it's a
toasty occasionally it's a croissant. Occasionally, you might have a
salad once a week, and then you're just eating way
too much at dinner and the portions are all out
and the macro nutrient spreads all out. You're not going
to get the benefits that these supplements can really give you.
But I also think it is important to know the amounts,
(21:19):
like how much to take. For example, if you need iron,
you know you should be taking a particular amount each day.
If your iron levels are really low, you may want
to actually consider an iron infusion. For collagen, we know
three to five grams a day is really important from
a skin health elasticity perspective. For joint health, it's ten
to fifteen grams of collagen a day. But calcium, we
know that. You know most women need a thousand milligrams.
(21:41):
It's thirteen hundred once you're over fifty. Cretine three to
five grams a day. Magnesium, A lot of the research
is pointing towards about three hundred milligrams a day if
you're looking for some of those benefits, and if you're
looking I was looking for a client the other day
who suffers from quite debilitating migraines, and we put her
onto calcium, sorry, we put her onto magnesium. And the
research is actually upwards of four hundred milligrams of magnesium
(22:03):
a day when you're looking at something particular like helping
with migreat assistance and as a particular form of magnesium
as well. So actually getting the dose right in terms
of these supplements is really really important as well, So
don't just take take it for the sake of taking it,
because if you're not getting in the clinical dose right,
you're probably not going to get the benefit of that.
So it is a really good time, I guess or
(22:25):
check in to go and see your dietition and ensure
that you are getting a good baseline diet in you
are taking the appropriate amount of your supplements. You actually
need the supplements that you're taking to get the clinical benefit,
and also that none of these supplements are interacting with
any other types of medication or foods that you're actually eating,
because some of these supplements can interact with each other
and other types of foods that are going in through
(22:46):
your diet as well, which just means that you're not
getting the full clinical benefit of that. So we absolutely
always will be food first, and we like to use
supplements as almost like a sprinkle of you know, icing on,
like little sprinkles on top of the cake, just to
give you that little extra boost or that little extra edge.
But if you don't have your baseline diet right first,
you're really not going to get too many benefits from
(23:07):
the supplements overall.
Speaker 2 (23:08):
Perfect, All right, LeAnn Well, I wanted to talk today
about a product that I had seen in the supermarket,
actually in the frozen section. And we'll preface this segment
by saying that, of course fresh is always best. I'm
going to look at a frozen fish now. I'm certainly
not saying that a frozen process form of fish is
better than a filet that you buy from the fish
(23:29):
shop or even the fresh section. But what I will
say is that at the moment, when budgets are tight
and food is so expensive, I can completely understand why
the freezer can be a viable option. I certainly keep
a well stopped freezer out with things like dumplings, some
fish filets myself. You know, I love the Doctor O's
pizza because if you're about to spend one hundred dollars
(23:51):
on pizza from the shop and can get three for
twenty at the supermarket, why would you not? And it's
probably better quality nutritionally than fried or fast food, so
I want to place it. If you are buying foods
from the freezer, there's certainly some healthy options. Now, say
I'm going to talk about a fish, because we've covered
frozen fish as before and on average, similar to chicken,
crumbed or battered, frozen fish will range between forty to
(24:13):
sixty five percent fish content, which is you know, sixty
five percent is not too bad. That means the coatings
about thirty five percent. Of course if it was high,
it would be better. And I have got a fill
it today that is higher. Now I haven't tried them. Now,
I'll just read it back to a couple of weeks,
egoly On when we did the chocolate protein yogi and
I had someone right to be at Instera on our
(24:35):
nutrition couch Insta and say it was crap, and then
someone else and said, well you should be recommending it
if you haven't tried it. I'm like, I can't eat everything,
give me break, we're busy. So I'll report that that
someone said they thought it was crap the chocolate yogurt,
so it's to their own. So I haven't tried these,
but I actually think they're quite a well known. They're
an international brand there I are imported, so they're not Australian.
(24:56):
But again you won't find Yeah, you won't find fish
like this generally from Australia. It will be imported fish.
Like That's the thing people don't understand. We don't have
this huge amounts of fish farms ever in Australia, Like
we don't farm a lot of white fish here, particularly
types of fish that is in northern waters. So yeah,
don't be too distressed. If it's important, that will happen.
(25:17):
And it will also happen because they are often cheaper,
and don't forget with Coals and Woolies, there is a
big price push with those big brands, so they will
go for cheaper options and some of the Australian manufacturers
can't keep up with the pricing demands that will ease
and coals placed on them. So in leading in this
is the Findus range. There's a few different ones. There's
fish fingers and this I've picked today, the two lightly
(25:37):
dusted fish filets with lemon and rosemary. Now they're interesting
productly and because they're eighty percent fish, which is actually massive.
Like I think we've found one other chicken range from Woolies,
which is eighty to ninety percent actual chicken itself, which
is huge. But the fact that this is a fish.
I've never seen a lightly This is a lightly crumbed
option that is as high as eighty percent fish, which
(25:59):
is un believable. It's got no artificial colours, favorites, preservatives.
Now usually retails two hundred and fifty grams, so it
basically serves two for seven dollars, but actually this week
it was on sale for four fifty. That is a cheap,
high protein meal for anyone in this day and age
with the cost of food. And it's also got a
real splattering of being sustainably wild caught, which is interesting
(26:20):
because I think this is a conversation that's coming up
more and more around the sourcing of the different types
of seafood. Now nutrition me. I actually have to go
to the findus website to find it. I've just realized
they haven't got it listed, so just bear with me
one second. But have you seen these before?
Speaker 1 (26:34):
I haven't seen them, and I just had a look
and they're not available on my local soupermarket. But I
will say that findus is spelt fi ndus because it's
not how it's sound like. I think it's spelt different
to how it sort of sounds, so it's an interesting brand.
I don't seem to have it available up where I am. Yeah,
so per serving is just shull. I have a thousand killogels,
so two hundred and thirty five calories eighteen grams of
(26:56):
protein perserve, which is great, but don't forget if you're
a woman and you're actively trying to lose body fat,
you need twenty five to thirty grams of protein at
least for your lunches and for your dinner. So not
quite enough. You need to add a bit of save
fetter or chickpeas or something into your salad to go
with that to boost you up over that twenty five grams.
Fat Wise, you've got thirteen grams of fat with only
one gram being saturated fat. That's quite low. Two hundred
(27:19):
milligrams of amiga freeze in there, carbohydrate wires very low,
eleven grams of carbs, so it's very I would say
it's very very lightly dusted. It's not battered, it's not
fully crumbed, it's very lightly dusted, particularly looking at the
carbohydrate content being only eleven grams to serve dietary five
aer points six grams are very low, and five hundred
(27:39):
milligrams of sodium not insignificant, but also for a frozen,
prepackaged food, it's not something I'd be overly concerned about.
So nutritionally pretty good ingredient wise. You've got whitefish eighty
percent and twenty percent breading, And when you look at
the ingredients in the breading, it's water, wheat, flour, potato, starch, salt, rosemary,
olive oil, rice, molina, yeast, and natural lemon flavor. So
(28:03):
a very good ingredient list. Like we'd say that is
probably the definition of a processed food, but definitely not
an ultra process food because we're able to recognize all
of the ingredients in it, and most of us would
have all of those ingredients in our fridge or pantry
at home. So aligin wires obviously contains fish, also contains
wheat and gluten, and it is made in Germany, which
a lot of the frozen fish you will find in
(28:25):
you know, fish in parts of like Vietnam. It's very
rare to find fish from Australia or New Zealand, it
is generally important. I'm not sure how I feel about
German sauce fish. Maybe I feel a bit better about
it than Vietnam sauce fish. I'm not sure, but you know,
it is very very difficult to get to fish in
Australia or New Zealand, so particularly frozen what I found
in the supermarket. So I do like it. I think
(28:47):
the ingredients are great. I think nutrition wise it's great.
We haven't tried it, like Susie said, we can't try everything. Geez,
give us a breaking you.
Speaker 2 (28:56):
Try it, let me know you.
Speaker 1 (29:00):
But yeah, overall, I like it. I give it a
big thumbs up. And I think if it's an easy
addition that you can have in your freezer at home
to you know, put some hot you know, chippias in
the oven with it, and have a nice side salad
with it, I think it's a great option. But I
would just say the only thing I'd be wary of.
I wouldn't be happy for my ladies that I work
with to have eighteen grams. I'd want them to have
higher in a meal. But like we said, we want
that protein to come from natural sources. So add a
(29:22):
bit of you know, goat cheese and chickpeas into your
salad and you'll be able to boost that up over
or have you know a little bit extra, you know,
one and a half filluts if that's what you kind
of need. But I like it overall. I think it's
a good product. It might just be slightly I guess,
harder to find where I'm in Brisbane. I wasn't sort
of able to source it. But perhaps it's a newer
thing coming in coming in through supermarkets. Is it generally
Woo Wors is it?
Speaker 2 (29:42):
I've only seen it in Woo Worst And I think
it's interesting because what you see happening is all of
a sudden, the brand disappears and they've obviously not negotiated
the terms of the payments that they're happy with. They
can't any longer provide to a big supermarket at the
prices they want, so they suddenly source a whole nother
brand and try it out. That's actually what goes on.
It's really hard food environment and stray for brands to
(30:03):
survive with the pressure on them for supermarket pricing. So yeah,
obviously they've negotiated a reasonable deal with this international brand
and they're seeing so we'll see how it goes, and yeah,
look forward to feedback if you like it or not.
I like the steam Fresh filets, those ones that have
got a couple ones got like a salt parsley and
one's got a curry sauce. They're really quite high in
protein too. They're probably my other go to with clients
(30:24):
for that quick and easy fish option. So yeah, we'd
love to hear your thoughts. All right, I am for our
final segment of the day. This was a another listener
question on our Instagram, so feel free to keep sending
those through. I certainly scroll them before we record and
pick out one I think will resonate. And the question
certainly resonated with me and my own clients when it
said I've heard that strength training is important, but what
is the ideal ratio of strength to cardio? Because I
(30:47):
certainly have this feedback from my clients. I'll have them
talk about their steps and they're walking and they're pilates,
and they'll say, I've been going to the gym to
do strength training, but I say to them, where's the
cardio And they're like, well, I'm walking, and I'm like, yeah,
but are you what's your heart rate? Because we do
need a level of cardio training even those strengths is
important as we get older. There is nothing as better
(31:08):
metabolically for us than getting that heart pumping and doing
some good old eighty style cardio training. So I'll tell
you what I think first and then Leane can give
her opinion. So with my own clients, I will say
I want a minimum. So the steps from counting is
movement unless your heart rate's significantly elevated on hills and
fast walking and probably not counting it as exercise, it's movement.
(31:29):
It's making up for all the sitting down time you do.
So I want steps, Yes, I want some high heart
rate stuff at least three times a week twenty thirty minutes,
so heart rates significantly increased, like one point thirty one
fifty peaking. So whether that's interval training at the gym,
a bit of running, sure, if you're a really fast walker,
cycle classes, if you are lifting in the gym, hardcore,
(31:53):
if you're going to at forty five, if you're doing
CrossFit training where you're lifting and the heart rate is
really elevated and you're doing interval training between great, But
that's not what I see very often. I see pilates.
I see a little bit of waits at the gym
and some walking, and often that's not enough to change metabolism.
So I think a bit of strength couple of times
a week and then some cardio three times would be
(32:13):
the sort of ratio myself I aim for and what
I'm encouraging my clients to do. Now, of course, it's
all about timing. If I've got a time poor female
with three small children who's working full time, I'm not
going to say to her, I want you to get
to the gym as well five times a week. I'm
going to say, what can you manage? But if you're
someone who does have a schedule that you can completely
engineer and you can exercise as much as you want,
(32:34):
those would be the ratios that I would say to
aim for. But pilarates one session in the gym and
no other high intensity cardio won't be enough. If the
goal is to maintain and change metabolism and body composition.
Speaker 1 (32:46):
I agree, And it just depends on yet, what your
background is and how much time in the day that
you have, because it is, honestly, in this day and age,
it's a real luxury to exercise because I don't get
ten thousand steps in every day. I don't have the
time for that. I't have the time to go for
an hour and a half walking on top of everything
that I do, so I maximize my strength training and
do my cardio straight after that. So at the moment,
I do four days a week of strength slash hit cardio,
(33:09):
and my like my heart rate when I'm doing my
cardio as a finisher is like topping out at one
eighty one ninety, Like I am absolutely gassed by the
end of my sessions, but I'm going to make the
most of that.
Speaker 2 (33:20):
When do you have time to do that?
Speaker 1 (33:22):
When do you do that ten minutes? I'll do hit
stuff for ten minutes at the end of it, and
I'll just smash myself on the assault bike or you know,
do some burbies in some box jumps, like it's hardcore,
but it's only ten minutes. I don't again, I don't
have time for thirty minutes of extra cardio on top
of everything I'll do. So I'll do my big heavy
lifts and I'll finish off with a bit of you know,
hit sort of style cardio at the end. So I
aim for three to four sessions of that a week,
(33:43):
and then I've just started reformer pilates once or twice
a week with some sauna time on top of that,
and that's kind of my downtime. We should do a
segment on saunas because doctor Sacy Simms has got me
obsessed with saunas. I love it. It's like my me
wellness time. I just do fifteen minutes in there. And
it's part of this polarate's gym that I go to.
Speaker 2 (34:00):
I keep getting these messages from then. I've just been
at the gym this morning and I'm thinking, who's looking
after your children? Is that your husband? Again? Is that
the superway?
Speaker 1 (34:07):
They come the k David and I train together and
the kids go into the cration and the plat in
the sauna I go when they're at daycare. So I
dropped them at daycare plice a week and I'll nip
to the sauna for twenty minutes. She's living at it's
my it's my time. It's my me, my me wellness time.
But I watch Netflix. I don't watch TV. I don't
go shopping, I don't get my hair done. I go
to my sauna. That's my that's my me time. But
(34:29):
to get back to.
Speaker 2 (34:30):
The listener question, I I do a lot of maths. Yeah,
that could be the time I.
Speaker 1 (34:36):
Don't watch to see I don't get my head. So yeah,
that's my my sword, is my me time. So I
actually really want to buy one, and David said, I can't.
All I'm committed to it.
Speaker 2 (34:44):
I use its room at your house for a sauna.
Need the pizza out, pizza of it.
Speaker 1 (34:49):
You just want to come up and a sauna session
you want, we should, all right, So back to the
listener question, we.
Speaker 2 (34:55):
Can probably put that on the company.
Speaker 1 (34:58):
We're doing a little dinstructed the balance between its strength
and cardio training. That was a listener question. So that's
what I personally do. But again, don't base it on me.
Do what fits into your businy lifestyle. But for me,
I do about forty minutes of you know what I
like to call pretty heavy strength training, and then I'll
smash myself with ten fifteen minutes of cardio at the end. Obviously,
if I'm sick, if I'm run down, if i haven't
slept well the kids, I back it off and I
(35:19):
do it a little bit lighter. But I like to combine.
You always do strength first in cardio after because that's
better in terms of increasing muscle mass. It's better to
do your strength training first in your cardio secondary, and
then I will do a little bit of reformer pilates.
I've just started that for a bit of my back
hit rehab issues I've had going on since the beginning
of the year. That was something my physio suggested to me.
Just building that inner core strength and stabilizing my pelpose.
(35:42):
That's what I'm doing that for. But I think for
most people, the right balance really does depend on your goals, right,
is your goal to build muscle mass, Is it to
boost your metabolism over time? Is it to strengthen your bones,
or yes, you should be doing some form of strength
or resistance based training if your goal is great heart health.
If it's increasing your in during increasing your you know
that exercise capacity and burning those calories, that's good for
(36:04):
sort of that high intensity type cardio. But I think
for most of us for general health, a mix of
both is really ideal, Like Susie said, But if the
goal is to actually improve strength, if it is to
maintain as you age, about two sessions a week is ideal.
If you're looking at building muscle and boosting your metabolism,
three to four times of strength training a week cardio wise,
(36:26):
the goal is about one hundred and fifteen minutes of
moderate to intense cardio a week. You don't have to
get your heart rate up to a ninety like me,
but you have to get it over like you know,
out of your pre warm up training zone. And that's
why it's something like a fitness watch, like a garment
actually comes in really handy to actually know your heart
rate every single week. So that moderate high intensity cardio.
(36:48):
The guidelines are one hundred and fifty minutes a week.
That's about three to five sessions, depending on how long
you want to go for. And that's vigorous cardio. It's
not walking. The walking doesn't count. It's the jogging. It's
a sprinting. It's the interval. It's on the cross trainer,
it's on the assault bike, it's doing some berbies and
some box jobs. You can do that functional type of cardio. Two.
I like to do it at the end of my session,
(37:09):
just tack on an extra ten minutes to cardio because
again I don't have time to go for a thirty
minute run, you know, three times a week on top
of what I do. But I think an ideal combination
of what I get most of my ladies to try
and do is about three sessions of strength training a
week with two to three days of cardio on top
of that, but the cardio was often tacked on to
the end of the strength training, and then I'm not
too concerned about steps. It's very rare that my ladies
(37:31):
actually hit ten thousand steps every single day, particularly if
they've got desk jobs in children, because they're just too busy.
But wherever they're sitting at if they're averaging about five
thousand steps, I'll get them to try to increase that
to say six thousand or six thousand, five hundred, just
a small increase from where they're sitting baseline wise, because
I just don't think in the busy day and ays
that we live in ten thousand steps is achievable for
(37:52):
most people every day. I know, certainly for myself it's not.
I'm not sure if you, Susie, would get in ten
thousand steps a day, but I just don't feel like
it's achievable on top of everything else we need to do.
Speaker 2 (38:01):
Is busy women, Well, I only do because I have Taco,
the estrange shepherd dog now, so yes. But what I
will say is my favorite piece of exercise equipment at
home for busy women is an exercise bike because I
find that people are so time poor the thought of
getting to a gym if you're struggling to get that
amount of exercise in if you've got a bike at
(38:21):
home and no, you can't get your steps either with
your schedule kids. An exercise bike means you can go
and do ten minutes twenty minutes, get a really good
workout in a short period of time because you can
join a gym, but that's an hour you've got to
get there, get changed, Whereas if it's just at home,
I think if you've got space and time, try renting
one for a period and see. To me, that's the
(38:42):
most efficient way to train for busy people. When you
know you're not going to get the steps, you're probably
not going to make it to the gym, you're just
trying to do something. I would say consider that even
hiring it over winter, because to me that even ten
minutes of high intensity cycling will be so beneficial metabolically
that those whose time is really you know, let's be honest,
if you've got kids between the age of zero and
(39:04):
ten twelve, it's really hard to get everything fitting in.
So that's just a ninety year or something to think about.
All right, we're going to wrap it up because we've
been talking too long.
Speaker 1 (39:11):
I'll just say, if you're looking to increase the intensity,
get an assault bike, not a normal stational cardio bike.
Speaker 2 (39:16):
Because there's so much painfully.
Speaker 1 (39:18):
Ye yes, you know, got ten minutes, you're going to
make it count. Come on.
Speaker 2 (39:21):
If but no one's doing that, that's you. That's Missauna
Pilate's assault bike. Let's just start gentle with people.
Speaker 1 (39:26):
They're not usually they're already. I don't think a stationary
bike will do much for most people. I think you
step it up to a.
Speaker 2 (39:32):
Side so you can put the resistance up. You can
get a good heart rate on a risk in it.
Speaker 1 (39:36):
But I like the renting as well. If you just
jump up to Facebook marketplace and look for, you know,
rent a bike or something, very most people, very affordable
because a lot of people bought them in COVID. They
just sit in their garage. They don't even have them needed.
I rented one for fifteen dollars a week after I
had Tilly because I didn't start back at the gym.
It was really really cheap, and the Garb was like,
drop me to come and drop it off, and I
was like, yes, please, that'll be great. But it came
(39:57):
and picked it up when I was done with it.
So I would go to Facebook mark a place and
look for a good rental. It's a lot more affordable
than using some of the big rental companies. A little
side tip, well, that brings us to the end of
the nutrition catch for another week. We mentioned a few
times our supplement company, if you wanted to go and
check that out, designed bydietitians dot com is the name
of our evidence based, science based supplement company. And we
(40:20):
will catch you in next week's episode. We might have
to do a segment on ultra processed foods Susie after
I was rambling on about that for a while. But
thank you for listening, and we'll catch you in next
week's episode.
Speaker 2 (40:29):
And if you see Leanne in the sauna, don't talk
to us. She's having me time.
Do you take any supplements, perhaps magnesium, maybe a multi
vitamin is part of your daily routine, or maybe, like Susina,
you're just a little bit obsessed with creatine. Maybe you
have an entire daily supplement regime. On today's episode of
The Nutrition Couch, we take a closer look at the
different supplements that you're likely to need through the different
(00:21):
decades of your life. Hi, I'm Leanne Wood and I'm
Tod Borrel, and together we bring you The Nutrition Couch,
the weekly podcast that keeps you up to date on
everything that you need to know in the world of nutrition,
as well as all things supplements. Today we chat about
our current obsession with protein rich foods, the ones to
look for and the ones to look out for. We've
(00:43):
also found an exciting new frozen fish and our listener
question is all about exercise balance. But to kick us
off today, Susie, we are talking about our protein obsession.
And I saw a really good post online and it
was from a dietitian in the States, and she basically
it was very trendy. It had like millions of views
and it basically said, young people aren't dying from protein malnutrition.
(01:06):
They're dying from colon cancer, so screw the protein and
each fiber. And I thought it was a really nice
podcast chat because do we need more protein in our diets?
Some of us, yes, but it's not all up. I
think all together, most adults eat enough protein. There's spread
of it throughout the day. Is just a little bit
off balance, and a lot of women don't tend to
get in enough at breakfast time. But overall, I think
(01:28):
we're just a little bit too obsessed with protein. And
when you walk down the aisles of the soupermarket, there's
protein chips, and there's protein cookies, and there's protein like
soft drink. Like it's just a little bit we've gone
a little bit overboard. Let's be honest. And you and
me run a supplement company. We like protein. But even
you and me are sitting here being like, oh, it's
a little bit too much. So we don't really see
(01:49):
protein deficiencies in our country. You know, healthy people in
western countries, they're not dying from protein malnutrition. It's chronic
lifestyle diseases. It's heart disease, it's diabetes, it's colon cancer.
The amount of young people diagnosed with colon cancer is
rising every single year, and it's scary because we're not
eating enough vegetables. So if we want to have an obsession,
(02:10):
let's obsess about vegetables, right. But the reality is it's
not sexy. People don't want to be told to eat
more fire, but eat more vegetables. But if we can
put protein in a cookie, oh, we're all full that, right,
But if we add broccoli to the cookie, nobody wants
to eat it, right, true.
Speaker 2 (02:25):
I think the issue comes when protein is in ultra
processed foods ultimately, and that is where we're seeing it.
I just saw I AM Real Easy yesterday was in chocolate
protein milk chocolate in the health feed section, and I've
just had to look at ingredients and sure enough, it's
ultra process The first ingredient is vegetable fat, which of
course will be a blend of vegetable oils, and then
(02:45):
secondary protein powder, followed by a bit of cocoa and sugar.
You know, it's in those foods that you wouldn't normally
find it. So you know, the reason that we're talking
a lot more about protein is that there is growing
evidence that a higher protein intake helps to calories controlled
through the day, particularly for women in their forties and
fifties as we lose metabolic rate over time as a
(03:07):
result of general aging and also the menopausal changes in
those cases. We know that protein is an important nutrient
and the timing of which is crucial. You know, we want,
as you said, it to be evenly distributed throughout the day.
But what has happened in food industry is that they've
clopped onto anything with protein's got a really positive association
(03:28):
and as such, it's popping up in as you said, cookies, bars,
pizza vases, but like ultra process food. So that's the key.
You want your protein in a natural form or of
course land we're getting it in high fat sources, so
things like sausages, fatty cuts of meat, chicken drumsticks, like
I'm constantly saying to clients, cheese, chicken, drumsticks and wings
(03:51):
is not protein. That is fat. You know, you get
more fat relative than you do protein. So it's all
about the quality of protein, and really speaking, if it's
on a process food, it's not something that we would
encourage people to be consuming in large amounts, and you
want it in foods that would naturally be in So
for example, the difference is if we see a higher
(04:12):
protein yogurt, I don't have a problem with that. That's
not an ultra processed food because the protein was already there.
It's just been concentrated into a higher amount. Whereas it's
never going to really be in a cookie. It's not
going to be in a chip, it's not going to
be in chocolate, so you don't want to be getting
it from that. So I guess, in terms of what
is a take home message or how do you differentiate
(04:33):
yourself in a supermarket? You are looking for foods that
would naturally be in so that includes our legumes, that
includes our dairy, that includes our natural lead meats, our
chicken breast, our lead meats, our seafood. You know they're
the foods you want to get the natural form of
protein from. So I guess, lan it leads to the question,
and you know, we're very transparent. We do have a
(04:54):
supplement and protein company. And by way of background, my
background is in sports nutrition. When I was much younger,
I spent a significant amount of my working life with
athletes in primarily male athletes, league players, union players, basketball players. Now,
we use protein powder with athletes traditionally because they have
(05:15):
very high demands for calories, and it gives a concentrated
source of what we call good quality protein and a
small amount of food. So protein powder is generally dairy
or traditionally dairy based. There are plant based versions now,
but in general it comes from concentrated way protein, and
so for a heap kind of tablespoon twenty grams of
thirty grams serve, you'll get twenty grams of very what
(05:37):
we call high quality protein. So that's the protein that's
naturally found in animal foods. It's more readily assimilated in
the body, it's got a full range of the amino acids.
So we would use protein powder to basically give athletes
more calories and small amounts of food inconvenient ways, so
they could have a shape straight after training, or if
I had a young athlete trying to put weight on,
(05:57):
they could have a shape that had twenty thirty forty
protein in a small amount of food. Now, we use
protein powder in our work with women as basically a
convenient source of high quality protein. So if we've got
a female in the morning and going to the gym,
she wants a smoothie. Traditionally you might put milk, bit
of yo get bit of fruit. You might get ten
grams of protein, but we want our women, for example,
(06:20):
to have twenty thirty grams. We might add protein powder
to it, so again it's operating as a functional food
ingredient from a natural source. So we don't recommend protein
powder for everyone, but we certainly have women for who
it's a great way to get a concentrated form of protein.
So for example, I've got any of my plant based
clients who are vegetarian or even vegan, there's now, of
(06:41):
course plant based forms of protein. We would use that
as a functional food and it's not for everybody. It's
just a convenient option to get more protein in your diet.
So we're not trying to be contradictory in our advice here.
We use protein powder as a functional ingredient with some
clients as opposed to a general prescription for all. But
as you can and see, it comes from a natural sauce.
(07:01):
We're not putting protein in a biscuit or a cookie
or even a processed bar and selling that. We're doing
it as a functional food ingredient. As dieticians, of course,
we want to always be focused on evidence based practice
and something that we believe to be an optimal way
of eating, rather than just selling something for the sake
of it. So that's I guess the take home message
is when you're adding protein in your diet, you want
(07:22):
it in natural foods that's coming in, rather than seeing
a chocolate bar and thinking that's better for you because
it's got protein, because as I said, in many cases
they're just ultra processed foods.
Speaker 1 (07:33):
Yeah, and they are a lot like what you would
call a health halo. Because if you've got a protein
bar with twenty grams of protein, but it's also got
twenty grams of sugar in it, is that actually better
for you than some Greek yogurt, some fruit, some seeds,
a bit of whole grain cereal on top of that.
It might be slightly higher protein, But what is the
health I guess risk over all of that, And I
(07:53):
think it's where this health halo, where high protein is
always good is sort of what we're focusing on them moment,
which probably isn't ideal because really, as I said, it's
fiber colon cancer is on the rise across the world,
particularly in younger people. We've got really high intakes of
process red and meat. We've got really high intakes of
ultra process protein rich foods, and what we're missing is
(08:16):
the fiber to support our gut health, to support our immunity,
to support our mood inflammation. That is all the good
things that our gut health can do. But we're so
obsessed as a nation with protein and macros that we're
forgetting about our micro nutrients.
Speaker 2 (08:30):
You know.
Speaker 1 (08:30):
Season I see so many clients and they're like, oh,
I hit all of my macros, but it's like they're
deficient in eye. And I saw someone the other day
that was deficient in zinc. She had deficiency of zinc
and magnesium and her blood tests and I think, so,
you're so obsessed with tracking your macros, and all of
your macros are in line, but what about the micro nutrients.
When was the last time somebody actually tracked how much
fiber or zinc or you know, vegetables they actually get
(08:52):
in their diets. So I think it's good to care
about your health. It's good to have enough protein in
your diet, but don't do that at the expense of
all the little micro nutrients as well, because they're so important,
and fiber ideally should be coming from whole food based sources. Again,
if I have a protein, but with twenty grams of protein,
twenty grams of sugar and ten grams of fiber, it's
not the right type of fiber I want. It's still
(09:14):
coming from an ultra processed food, which ideally I don't
want too much of in the diet. I want my
fiber from whole grains, from nuts, from seeds, from fresh fruit,
from vegetables, from legumes. That's where I want the fiber
coming from. Because all of that fiber, a lot of
it can break down into probotics. It can feed your gut,
it can strengthen some of these natural short chained botty
acids can actually strengthen the gut wall and prevent some
(09:38):
of that leakiness, which is what a lot of people
end up with inflammatory and chronic disease type conditions. You know,
your gut health plays a huge role in inflammation, immunity, mood, metabolism.
If you're someone who's constantly sick or injured, I'd be
looking at the overall quality of your diet and looking
at the overall quality of your micro nutrients going in,
not just being so obsessed with trying to hit that
(09:59):
protein goal every single day. So, as Susie says, we're
not anti protein, We're not anti anything where pro balanced
protein is absolutely important, particularly for women as we age.
But so are your vegetables, So is fresh fruit, So
were your whole grains. When was the last time you
bought a tinner lentils? Yet you know, we obsessed so
much about chicken breast and meat and all of our
(10:19):
protein type foods. What about our legumes, what about our
nuts and our seeds. So it's it's balance, it's not extremes.
That's the big message we want to get across on
the podcast today. Really we want people to age well
and age healthily over time and not you know, get
diagnosed with voal cancer in their forties because they just
didn't simply eat anywhere near enough fiber and they ate
(10:40):
far too much ultra processed food when they were younger.
So it's pro balance, not anti protein. Have a good
range of you know, essential vegetables and legumes and whole
grains and protein in your diet, but don't obsess about
one nutrient because generally what happens is it means that
you neglect the other type of nutrients going into your
diet as well.
Speaker 2 (11:00):
Two. And I think just to clarify what an ultra
processed food is, because I had a bit of an
argument with a journalist about this land and I haven't
this is I'm asking Leanne Cold this question because she
was telling me that veggimite was ultra process and I
was like, no, that's not what an ultra processed food is.
So I'll come back in a second. So just for
our listeners, and an ultra processed food is a food
(11:22):
that has a range of ingredients that are unrecognizable. They've
got no likeliness to the original food. So cheese rules
have got no they don't look at goboc of cheese.
So the food ingredients have been heavily manufactured to create
something different. So in say protein chocolate, well vegetable oil,
protein powder and a little bit of cocoa is not
(11:44):
chocolate like a base of two. Chocolate is actual fat
cocoa and a little bit of sugar. So they're fundamentally
different to the base ingredient. So in the case of veggimi,
vegimite is not an ultra processed food for a few reasons.
One because it's more of a four of fied spread.
It's mostly nutrients with a little bit of yeast. It's
actually quite a simple food. It's not been changed or
(12:06):
dramatically altered. And it's also got an insignificant number of calories.
It's not a food if there's an insignificant number of calories,
like you wouldn't call tea a food. It's not supplying
calories to the diet. So that was my argument with her.
It's you can't call it ultra process. It's more of
a combination of nutrients. So I thought that was quite
an interesting example of why of the difference, because it's
(12:28):
so quick for us to label things, and it's actually
quite clear ultra processing. And in the case of protein
type foods, basically, if you look at it and it's
got an ingredient list a mile long, it's ultra processed
and straight away that's a sign that it's not a
good choice. So actually the other just I know we've
gone about this a while, that would lead me to question, you,
(12:50):
protein bread, is that ultra process?
Speaker 1 (12:53):
Really? If you look at the definition, maybe we should
actually come back and do an entire segment on this,
because truly, the definition of an ultra process food is
ingredients that are not readily available in a normal person's kitchen.
That is the actual real definition of an ultra process food.
So when you're seeing things like emulsify, different types of
artificial sweetness, soy protein isolates all of this stuff that
you would not normally have in your pantry or your
(13:15):
frigid home, that's really the definition of an ultra process food.
So it might have twenty five ingredients, but it might
still just be a processed food, not an ultra process food,
because those ingredients could be just a whole range of
different types of nuts and seeds and whole foods. So
it's not so much about the ingredient list as such,
it's about what is in those ingredients and are they
readily available in a normal person's kitchen or pantry at home.
(13:38):
That's really that breakdown of the difference between a process
food and an ultra process food. And there's nothing wrong
with processed foods. Yogurt is a process food. Most foods
in packets, even though they've only got one or two ingredients,
like rolled oats, are potentially processed foods. There's nothing wrong
with some processed foods that can be very, very healthy,
additions to our dyees. But it's the ultra process foods
(13:58):
with all of the additional multiplieres and additives and stuff
in there to prolong the shelf life. Like a banana
bread you make at home may be a processed food,
but a banana break you buy from Coal's bakery section
is an ultra processed food because there's so many additional
additives in there to prolong the shelf life and make
sure it doesn't go moldy in three days like it
(14:19):
would it at home in your kitchen bench. And that,
I think is that real difference between it. But I
do think we probably come back into a whole segment
on because there's a I think it's no by the classification.
There's a whole classification about what an ultra processed food is.
Speaker 2 (14:32):
True. True, And the reason I just wanted to answer
this question before we wrap this segment is I was
just thinking about protein and rich foods that I may
use with clients, and I will sometimes use a protein
bread because some of the protein breads are pretty pretty good.
Speaker 1 (14:46):
It's probably a processed food, not an ultra processed food.
Speaker 2 (14:48):
Yeah, Actually, so that is an anomaly where I was
saying before look, i'd recommend protein and rich yogurt or
foods that are naturally enriched. Probably the outlier to that
would be the breads. There are some that are actually
quite good at in protein in a product. So yeah,
we will come back to that on another day, all right, Lynn, Well,
yesterday I published an article with Body and Soul online
(15:09):
and it was simply titled we just pull it up here.
I read it ages ago, so kind of the three
supplements you need to take in every decade of your life.
So it was just an article I submitted, and I
have had more online hits on that article than I've
had in about five years. So there's something in it
that people are liking. I'm not quite sure what it is,
but I said to you, let's have a little bit
of a discussion, because certainly supplementation is a huge industry,
(15:34):
Like there are so many supplements. Most clients will speak
to are taking multiple things. I have to be honestly,
and I don't take a whole lot of supplements myself.
I take a methylated fole it occasionally, I take a
plant sterile. I do have some familiar ycholesterol, but I
actually don't pop a lot of pills, but it's certainly
not uncommon to see clients taking a lot and also
things they don't really need. So the point of writing
(15:55):
this article was to really take a closer look if
you're wanting to optimize health or what are the things
that people of different ages may need. And so I
had just put together a range of things that we
were more likely to be deficient in. So I'll run
through them and then you can sort of pipe up
with some comments as we go. So the first I
went through the twenties because Body and Soul is a
young audience and certainly for younger people who spend a
(16:17):
lot of time indoors and are particularly sun aware, they're
often not getting a whole lot of direct sunlight. So
I said, if you vitamin D is low, certainly that
is something you would want to be adding to your diet.
And if you are taking a vitamin D supplement, you
certainly want to be taking it with food so it
absorbs better iron. Because we know low iron levels are
incredibly common in women for a range of reasons, whether
(16:39):
they're exercising a lot, they've got heavy periods, or they
may not eat a lot of red meat. But I
will preface that by saying that you should only ever
supplement iron if your levels are clinically low, you should
never just do it routinely. And then collagen. Now I
think am I allowed to say that we're in the
process of formulating our own collagen supplement to be released
in design by dietitians later this year. Of course, we
(17:00):
have our Glow Hot chocolate which has three grams of collagen,
but will be bringing a product that's a bit more
concentrated for all the girls who want beautiful skin and joints.
But certainly the evidence for skin health and anti agent
comes from supplementing collagen when we're quite young, and that's
something I haven't done and obviously I'm looking significantly older
as a result. So they were the three I picked
for the twenties the thirties. I've just started to talk
(17:22):
about calcium to make sure people are getting enough, particularly
if they're having plant based milks, folate or a methylated
activated folate if you've got an MTHFI mutation, particularly if
you're planning children. And iodine, because we know Australian women
are very low in iodine. It's not great for thyroid health,
and that is something if you're considering your planning pregnancies
(17:42):
and breastfeeding to be aware of your levels in case
you do need to fortify or add that to your diet.
And that's of course why pregnancy multi vitamins always have
iding added, and the forties and beyond is the time
to add some creation in at a minimum. I a
leand will be a fan of creating at all ages,
but we know that's particularly beneficial for optimizing body composition
through the perian menopause or years. Definitely magnesium for muscles
(18:06):
and amega threes to help combat the pro inflammatory effects
of aging. So what do you reckon? Lyanne? Were you
happy with my list? You got any comments?
Speaker 1 (18:15):
I was very happy with the list, but as you
were reading through, I was like, I was like, Colligen,
maybe thirties not twenties. Creatine definitely earlier.
Speaker 2 (18:23):
And to prove my article, I had to put stuff
in different ages, so I had to exactly that.
Speaker 1 (18:27):
I remembered you only could do three for each decades,
so I thought, no, that's fair. So yeah, no, I
definitely think so I do. Like we know calcium requirements
increase over our fifties, but like you, luck, I think
it's important to get it in earlier, so you're building
a healthy foundation and by the time you need those
higher calcium requirements, which is thirteen hundred milligrams of calcium
a day once you're over fifty or once you commence
(18:48):
menopause as a female, it's a crazy huge amount. And
most of my ladies over fifty are probably taking some
form of a calcium supplement, maybe not a full dose,
maybe not every day, but it is just incredibly hard
to get it into your diet. So I think the earlier
we get that in, the better, And I agree with
you Idne. It's so important for thyroid function, and so
many people are, particularly people following low carb diets, they're
(19:09):
not getting in the fortified iron products like the breads
and the wraps that Australia tends to add into a
lot of our fortified products. So I do see quite
a lot of ladies who aren't, you know, potentially thinking
about children or in those child bearing age groups that
aren't really getting it enough. I dine, So I like
your list, but like you, I would bring creatine and
say that that's appropriate for every age group. But there
(19:30):
is some growing research that particularly for perimenopause, we just
need a little bit more. We'd say three grams of
creatine a day for most age groups, but five grams
into those pery and metopause all years is actually more
important to get a little bit more creatine in because
you do experience with that big drop in hormones through
the pery and the metopause or years, you do actually
benefit from a little bit more creatine. And because women
(19:50):
store seventy to eighty percent less than men, it's so
important that you get that in daily. So it's a
daily creatine amount. It's a small amount, but it's every
day because women just can't store it and we don't
want to load with too much of it, like twenty
thirty grams a day, like some of the research says,
because you may experience a little bit of sort of
bloating and water retention. So I'm a massive fan of
having small amounts of daily rather than huge loading amounts
(20:13):
for a few weeks than stopping it. So I like
your list. Magnesium is something that a lot of my women,
particularly late thirties forties, are taking. You know, helps with
muscle recovery function. A lot of my ladies are taking
it for sleep. A lot of them are taking it
from like a Baur perspective as well. So I'm a
big fan of magnesium. I have myself been supplementing it
this year and last year as well, just you to
I think just the busyness of life. I'm training harder,
(20:36):
I'm finding it harder to recover, I'm not sleeping as
well with the kids, and so I find that I
personally am having a little bit of a benefit from magnesium.
And it's one of those things where I've never really,
you know, been a huge fan of supplementing with it.
But again, just like creating, there is more and more
research coming out. But you also have to use these
supplements in line with a good quality diet. Right If
you've got fourteen supplements lined up on your kitchen bench
(20:58):
to take each day, but you'll die, isn't great. You're
skipping breakfast, you're sporatic with your lunch. Occasionally it's a
toasty occasionally it's a croissant. Occasionally, you might have a
salad once a week, and then you're just eating way
too much at dinner and the portions are all out
and the macro nutrient spreads all out. You're not going
to get the benefits that these supplements can really give you.
But I also think it is important to know the amounts,
(21:19):
like how much to take. For example, if you need iron,
you know you should be taking a particular amount each day.
If your iron levels are really low, you may want
to actually consider an iron infusion. For collagen, we know
three to five grams a day is really important from
a skin health elasticity perspective. For joint health, it's ten
to fifteen grams of collagen a day. But calcium, we
know that. You know most women need a thousand milligrams.
(21:41):
It's thirteen hundred once you're over fifty. Cretine three to
five grams a day. Magnesium, A lot of the research
is pointing towards about three hundred milligrams a day if
you're looking for some of those benefits, and if you're
looking I was looking for a client the other day
who suffers from quite debilitating migraines, and we put her
onto calcium, sorry, we put her onto magnesium. And the
research is actually upwards of four hundred milligrams of magnesium
(22:03):
a day when you're looking at something particular like helping
with migreat assistance and as a particular form of magnesium
as well. So actually getting the dose right in terms
of these supplements is really really important as well, So
don't just take take it for the sake of taking it,
because if you're not getting in the clinical dose right,
you're probably not going to get the benefit of that.
So it is a really good time, I guess or
(22:25):
check in to go and see your dietition and ensure
that you are getting a good baseline diet in you
are taking the appropriate amount of your supplements. You actually
need the supplements that you're taking to get the clinical benefit,
and also that none of these supplements are interacting with
any other types of medication or foods that you're actually eating,
because some of these supplements can interact with each other
and other types of foods that are going in through
(22:46):
your diet as well, which just means that you're not
getting the full clinical benefit of that. So we absolutely
always will be food first, and we like to use
supplements as almost like a sprinkle of you know, icing on,
like little sprinkles on top of the cake, just to
give you that little extra boost or that little extra edge.
But if you don't have your baseline diet right first,
you're really not going to get too many benefits from
(23:07):
the supplements overall.
Speaker 2 (23:08):
Perfect, All right, LeAnn Well, I wanted to talk today
about a product that I had seen in the supermarket,
actually in the frozen section. And we'll preface this segment
by saying that, of course fresh is always best. I'm
going to look at a frozen fish now. I'm certainly
not saying that a frozen process form of fish is
better than a filet that you buy from the fish
(23:29):
shop or even the fresh section. But what I will
say is that at the moment, when budgets are tight
and food is so expensive, I can completely understand why
the freezer can be a viable option. I certainly keep
a well stopped freezer out with things like dumplings, some
fish filets myself. You know, I love the Doctor O's
pizza because if you're about to spend one hundred dollars
(23:51):
on pizza from the shop and can get three for
twenty at the supermarket, why would you not? And it's
probably better quality nutritionally than fried or fast food, so
I want to place it. If you are buying foods
from the freezer, there's certainly some healthy options. Now, say
I'm going to talk about a fish, because we've covered
frozen fish as before and on average, similar to chicken,
crumbed or battered, frozen fish will range between forty to
(24:13):
sixty five percent fish content, which is you know, sixty
five percent is not too bad. That means the coatings
about thirty five percent. Of course if it was high,
it would be better. And I have got a fill
it today that is higher. Now I haven't tried them. Now,
I'll just read it back to a couple of weeks,
egoly On when we did the chocolate protein yogi and
I had someone right to be at Instera on our
(24:35):
nutrition couch Insta and say it was crap, and then
someone else and said, well you should be recommending it
if you haven't tried it. I'm like, I can't eat everything,
give me break, we're busy. So I'll report that that
someone said they thought it was crap the chocolate yogurt,
so it's to their own. So I haven't tried these,
but I actually think they're quite a well known. They're
an international brand there I are imported, so they're not Australian.
(24:56):
But again you won't find Yeah, you won't find fish
like this generally from Australia. It will be imported fish.
Like That's the thing people don't understand. We don't have
this huge amounts of fish farms ever in Australia, Like
we don't farm a lot of white fish here, particularly
types of fish that is in northern waters. So yeah,
don't be too distressed. If it's important, that will happen.
(25:17):
And it will also happen because they are often cheaper,
and don't forget with Coals and Woolies, there is a
big price push with those big brands, so they will
go for cheaper options and some of the Australian manufacturers
can't keep up with the pricing demands that will ease
and coals placed on them. So in leading in this
is the Findus range. There's a few different ones. There's
fish fingers and this I've picked today, the two lightly
(25:37):
dusted fish filets with lemon and rosemary. Now they're interesting
productly and because they're eighty percent fish, which is actually massive.
Like I think we've found one other chicken range from Woolies,
which is eighty to ninety percent actual chicken itself, which
is huge. But the fact that this is a fish.
I've never seen a lightly This is a lightly crumbed
option that is as high as eighty percent fish, which
(25:59):
is un believable. It's got no artificial colours, favorites, preservatives.
Now usually retails two hundred and fifty grams, so it
basically serves two for seven dollars, but actually this week
it was on sale for four fifty. That is a cheap,
high protein meal for anyone in this day and age
with the cost of food. And it's also got a
real splattering of being sustainably wild caught, which is interesting
(26:20):
because I think this is a conversation that's coming up
more and more around the sourcing of the different types
of seafood. Now nutrition me. I actually have to go
to the findus website to find it. I've just realized
they haven't got it listed, so just bear with me
one second. But have you seen these before?
Speaker 1 (26:34):
I haven't seen them, and I just had a look
and they're not available on my local soupermarket. But I
will say that findus is spelt fi ndus because it's
not how it's sound like. I think it's spelt different
to how it sort of sounds, so it's an interesting brand.
I don't seem to have it available up where I am. Yeah,
so per serving is just shull. I have a thousand killogels,
so two hundred and thirty five calories eighteen grams of
(26:56):
protein perserve, which is great, but don't forget if you're
a woman and you're actively trying to lose body fat,
you need twenty five to thirty grams of protein at
least for your lunches and for your dinner. So not
quite enough. You need to add a bit of save
fetter or chickpeas or something into your salad to go
with that to boost you up over that twenty five grams.
Fat Wise, you've got thirteen grams of fat with only
one gram being saturated fat. That's quite low. Two hundred
(27:19):
milligrams of amiga freeze in there, carbohydrate wires very low,
eleven grams of carbs, so it's very I would say
it's very very lightly dusted. It's not battered, it's not
fully crumbed, it's very lightly dusted, particularly looking at the
carbohydrate content being only eleven grams to serve dietary five
aer points six grams are very low, and five hundred
(27:39):
milligrams of sodium not insignificant, but also for a frozen,
prepackaged food, it's not something I'd be overly concerned about.
So nutritionally pretty good ingredient wise. You've got whitefish eighty
percent and twenty percent breading, And when you look at
the ingredients in the breading, it's water, wheat, flour, potato, starch, salt, rosemary,
olive oil, rice, molina, yeast, and natural lemon flavor. So
(28:03):
a very good ingredient list. Like we'd say that is
probably the definition of a processed food, but definitely not
an ultra process food because we're able to recognize all
of the ingredients in it, and most of us would
have all of those ingredients in our fridge or pantry
at home. So aligin wires obviously contains fish, also contains
wheat and gluten, and it is made in Germany, which
a lot of the frozen fish you will find in
(28:25):
you know, fish in parts of like Vietnam. It's very
rare to find fish from Australia or New Zealand, it
is generally important. I'm not sure how I feel about
German sauce fish. Maybe I feel a bit better about
it than Vietnam sauce fish. I'm not sure, but you know,
it is very very difficult to get to fish in
Australia or New Zealand, so particularly frozen what I found
in the supermarket. So I do like it. I think
(28:47):
the ingredients are great. I think nutrition wise it's great.
We haven't tried it, like Susie said, we can't try everything. Geez,
give us a breaking you.
Speaker 2 (28:56):
Try it, let me know you.
Speaker 1 (29:00):
But yeah, overall, I like it. I give it a
big thumbs up. And I think if it's an easy
addition that you can have in your freezer at home
to you know, put some hot you know, chippias in
the oven with it, and have a nice side salad
with it, I think it's a great option. But I
would just say the only thing I'd be wary of.
I wouldn't be happy for my ladies that I work
with to have eighteen grams. I'd want them to have
higher in a meal. But like we said, we want
that protein to come from natural sources. So add a
(29:22):
bit of you know, goat cheese and chickpeas into your
salad and you'll be able to boost that up over
or have you know a little bit extra, you know,
one and a half filluts if that's what you kind
of need. But I like it overall. I think it's
a good product. It might just be slightly I guess,
harder to find where I'm in Brisbane. I wasn't sort
of able to source it. But perhaps it's a newer
thing coming in coming in through supermarkets. Is it generally
Woo Wors is it?
Speaker 2 (29:42):
I've only seen it in Woo Worst And I think
it's interesting because what you see happening is all of
a sudden, the brand disappears and they've obviously not negotiated
the terms of the payments that they're happy with. They
can't any longer provide to a big supermarket at the
prices they want, so they suddenly source a whole nother
brand and try it out. That's actually what goes on.
It's really hard food environment and stray for brands to
(30:03):
survive with the pressure on them for supermarket pricing. So yeah,
obviously they've negotiated a reasonable deal with this international brand
and they're seeing so we'll see how it goes, and yeah,
look forward to feedback if you like it or not.
I like the steam Fresh filets, those ones that have
got a couple ones got like a salt parsley and
one's got a curry sauce. They're really quite high in
protein too. They're probably my other go to with clients
(30:24):
for that quick and easy fish option. So yeah, we'd
love to hear your thoughts. All right, I am for our
final segment of the day. This was a another listener
question on our Instagram, so feel free to keep sending
those through. I certainly scroll them before we record and
pick out one I think will resonate. And the question
certainly resonated with me and my own clients when it
said I've heard that strength training is important, but what
is the ideal ratio of strength to cardio? Because I
(30:47):
certainly have this feedback from my clients. I'll have them
talk about their steps and they're walking and they're pilates,
and they'll say, I've been going to the gym to
do strength training, but I say to them, where's the
cardio And they're like, well, I'm walking, and I'm like, yeah,
but are you what's your heart rate? Because we do
need a level of cardio training even those strengths is
important as we get older. There is nothing as better
(31:08):
metabolically for us than getting that heart pumping and doing
some good old eighty style cardio training. So I'll tell
you what I think first and then Leane can give
her opinion. So with my own clients, I will say
I want a minimum. So the steps from counting is
movement unless your heart rate's significantly elevated on hills and
fast walking and probably not counting it as exercise, it's movement.
(31:29):
It's making up for all the sitting down time you do.
So I want steps, Yes, I want some high heart
rate stuff at least three times a week twenty thirty minutes,
so heart rates significantly increased, like one point thirty one
fifty peaking. So whether that's interval training at the gym,
a bit of running, sure, if you're a really fast walker,
cycle classes, if you are lifting in the gym, hardcore,
(31:53):
if you're going to at forty five, if you're doing
CrossFit training where you're lifting and the heart rate is
really elevated and you're doing interval training between great, But
that's not what I see very often. I see pilates.
I see a little bit of waits at the gym
and some walking, and often that's not enough to change metabolism.
So I think a bit of strength couple of times
a week and then some cardio three times would be
(32:13):
the sort of ratio myself I aim for and what
I'm encouraging my clients to do. Now, of course, it's
all about timing. If I've got a time poor female
with three small children who's working full time, I'm not
going to say to her, I want you to get
to the gym as well five times a week. I'm
going to say, what can you manage? But if you're
someone who does have a schedule that you can completely
engineer and you can exercise as much as you want,
(32:34):
those would be the ratios that I would say to
aim for. But pilarates one session in the gym and
no other high intensity cardio won't be enough. If the
goal is to maintain and change metabolism and body composition.
Speaker 1 (32:46):
I agree, And it just depends on yet, what your
background is and how much time in the day that
you have, because it is, honestly, in this day and age,
it's a real luxury to exercise because I don't get
ten thousand steps in every day. I don't have the
time for that. I't have the time to go for
an hour and a half walking on top of everything
that I do, so I maximize my strength training and
do my cardio straight after that. So at the moment,
I do four days a week of strength slash hit cardio,
(33:09):
and my like my heart rate when I'm doing my
cardio as a finisher is like topping out at one
eighty one ninety, Like I am absolutely gassed by the
end of my sessions, but I'm going to make the
most of that.
Speaker 2 (33:20):
When do you have time to do that?
Speaker 1 (33:22):
When do you do that ten minutes? I'll do hit
stuff for ten minutes at the end of it, and
I'll just smash myself on the assault bike or you know,
do some burbies in some box jumps, like it's hardcore,
but it's only ten minutes. I don't again, I don't
have time for thirty minutes of extra cardio on top
of everything I'll do. So I'll do my big heavy
lifts and I'll finish off with a bit of you know,
hit sort of style cardio at the end. So I
aim for three to four sessions of that a week,
(33:43):
and then I've just started reformer pilates once or twice
a week with some sauna time on top of that,
and that's kind of my downtime. We should do a
segment on saunas because doctor Sacy Simms has got me
obsessed with saunas. I love it. It's like my me
wellness time. I just do fifteen minutes in there. And
it's part of this polarate's gym that I go to.
Speaker 2 (34:00):
I keep getting these messages from then. I've just been
at the gym this morning and I'm thinking, who's looking
after your children? Is that your husband? Again? Is that
the superway?
Speaker 1 (34:07):
They come the k David and I train together and
the kids go into the cration and the plat in
the sauna I go when they're at daycare. So I
dropped them at daycare plice a week and I'll nip
to the sauna for twenty minutes. She's living at it's
my it's my time. It's my me, my me wellness time.
But I watch Netflix. I don't watch TV. I don't
go shopping, I don't get my hair done. I go
to my sauna. That's my that's my me time. But
(34:29):
to get back to.
Speaker 2 (34:30):
The listener question, I I do a lot of maths. Yeah,
that could be the time I.
Speaker 1 (34:36):
Don't watch to see I don't get my head. So yeah,
that's my my sword, is my me time. So I
actually really want to buy one, and David said, I can't.
All I'm committed to it.
Speaker 2 (34:44):
I use its room at your house for a sauna.
Need the pizza out, pizza of it.
Speaker 1 (34:49):
You just want to come up and a sauna session
you want, we should, all right, So back to the
listener question, we.
Speaker 2 (34:55):
Can probably put that on the company.
Speaker 1 (34:58):
We're doing a little dinstructed the balance between its strength
and cardio training. That was a listener question. So that's
what I personally do. But again, don't base it on me.
Do what fits into your businy lifestyle. But for me,
I do about forty minutes of you know what I
like to call pretty heavy strength training, and then I'll
smash myself with ten fifteen minutes of cardio at the end. Obviously,
if I'm sick, if I'm run down, if i haven't
slept well the kids, I back it off and I
(35:19):
do it a little bit lighter. But I like to combine.
You always do strength first in cardio after because that's
better in terms of increasing muscle mass. It's better to
do your strength training first in your cardio secondary, and
then I will do a little bit of reformer pilates.
I've just started that for a bit of my back
hit rehab issues I've had going on since the beginning
of the year. That was something my physio suggested to me.
Just building that inner core strength and stabilizing my pelpose.
(35:42):
That's what I'm doing that for. But I think for
most people, the right balance really does depend on your goals, right,
is your goal to build muscle mass, Is it to
boost your metabolism over time? Is it to strengthen your bones,
or yes, you should be doing some form of strength
or resistance based training if your goal is great heart health.
If it's increasing your in during increasing your you know
that exercise capacity and burning those calories, that's good for
(36:04):
sort of that high intensity type cardio. But I think
for most of us for general health, a mix of
both is really ideal, Like Susie said, But if the
goal is to actually improve strength, if it is to
maintain as you age, about two sessions a week is ideal.
If you're looking at building muscle and boosting your metabolism,
three to four times of strength training a week cardio wise,
(36:26):
the goal is about one hundred and fifteen minutes of
moderate to intense cardio a week. You don't have to
get your heart rate up to a ninety like me,
but you have to get it over like you know,
out of your pre warm up training zone. And that's
why it's something like a fitness watch, like a garment
actually comes in really handy to actually know your heart
rate every single week. So that moderate high intensity cardio.
(36:48):
The guidelines are one hundred and fifty minutes a week.
That's about three to five sessions, depending on how long
you want to go for. And that's vigorous cardio. It's
not walking. The walking doesn't count. It's the jogging. It's
a sprinting. It's the interval. It's on the cross trainer,
it's on the assault bike, it's doing some berbies and
some box jobs. You can do that functional type of cardio. Two.
I like to do it at the end of my session,
(37:09):
just tack on an extra ten minutes to cardio because
again I don't have time to go for a thirty
minute run, you know, three times a week on top
of what I do. But I think an ideal combination
of what I get most of my ladies to try
and do is about three sessions of strength training a
week with two to three days of cardio on top
of that, but the cardio was often tacked on to
the end of the strength training, and then I'm not
too concerned about steps. It's very rare that my ladies
(37:31):
actually hit ten thousand steps every single day, particularly if
they've got desk jobs in children, because they're just too busy.
But wherever they're sitting at if they're averaging about five
thousand steps, I'll get them to try to increase that
to say six thousand or six thousand, five hundred, just
a small increase from where they're sitting baseline wise, because
I just don't think in the busy day and ays
that we live in ten thousand steps is achievable for
(37:52):
most people every day. I know, certainly for myself it's not.
I'm not sure if you, Susie, would get in ten
thousand steps a day, but I just don't feel like
it's achievable on top of everything else we need to do.
Speaker 2 (38:01):
Is busy women, Well, I only do because I have Taco,
the estrange shepherd dog now, so yes. But what I
will say is my favorite piece of exercise equipment at
home for busy women is an exercise bike because I
find that people are so time poor the thought of
getting to a gym if you're struggling to get that
amount of exercise in if you've got a bike at
(38:21):
home and no, you can't get your steps either with
your schedule kids. An exercise bike means you can go
and do ten minutes twenty minutes, get a really good
workout in a short period of time because you can
join a gym, but that's an hour you've got to
get there, get changed, Whereas if it's just at home,
I think if you've got space and time, try renting
one for a period and see. To me, that's the
(38:42):
most efficient way to train for busy people. When you
know you're not going to get the steps, you're probably
not going to make it to the gym, you're just
trying to do something. I would say consider that even
hiring it over winter, because to me that even ten
minutes of high intensity cycling will be so beneficial metabolically
that those whose time is really you know, let's be honest,
if you've got kids between the age of zero and
(39:04):
ten twelve, it's really hard to get everything fitting in.
So that's just a ninety year or something to think about.
All right, we're going to wrap it up because we've
been talking too long.
Speaker 1 (39:11):
I'll just say, if you're looking to increase the intensity,
get an assault bike, not a normal stational cardio bike.
Speaker 2 (39:16):
Because there's so much painfully.
Speaker 1 (39:18):
Ye yes, you know, got ten minutes, you're going to
make it count. Come on.
Speaker 2 (39:21):
If but no one's doing that, that's you. That's Missauna
Pilate's assault bike. Let's just start gentle with people.
Speaker 1 (39:26):
They're not usually they're already. I don't think a stationary
bike will do much for most people. I think you
step it up to a.
Speaker 2 (39:32):
Side so you can put the resistance up. You can
get a good heart rate on a risk in it.
Speaker 1 (39:36):
But I like the renting as well. If you just
jump up to Facebook marketplace and look for, you know,
rent a bike or something, very most people, very affordable
because a lot of people bought them in COVID. They
just sit in their garage. They don't even have them needed.
I rented one for fifteen dollars a week after I
had Tilly because I didn't start back at the gym.
It was really really cheap, and the Garb was like,
drop me to come and drop it off, and I
was like, yes, please, that'll be great. But it came
(39:57):
and picked it up when I was done with it.
So I would go to Facebook mark a place and
look for a good rental. It's a lot more affordable
than using some of the big rental companies. A little
side tip, well, that brings us to the end of
the nutrition catch for another week. We mentioned a few
times our supplement company, if you wanted to go and
check that out, designed bydietitians dot com is the name
of our evidence based, science based supplement company. And we
(40:20):
will catch you in next week's episode. We might have
to do a segment on ultra processed foods Susie after
I was rambling on about that for a while. But
thank you for listening, and we'll catch you in next
week's episode.
Speaker 2 (40:29):
And if you see Leanne in the sauna, don't talk
to us. She's having me time.
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