January 14, 2025 • 33 mins
Start 2025 on the right foot with The Nutrition Couch! With decades of experience and thousands of clients, Suzy Burrell and Leanne Ward share the key habits and mindsets that set successful clients apart from the rest.
Here’s what’s in this episode:
- Diet Success Demystified: Why accountability, boundaries, and planning are the secrets to lasting change.
- Fiber & Mood: How a high-fiber diet could improve depression symptoms.
- Supermarket Find of the Week: Our take on Coles Perform high-protein quinoa wraps—are they worth the hype?
- Creatine Timing: When to take creatine for the best results, including insights from the latest research.
Bonus: We’re also sharing details on our next exclusive retreat in Kingscliff this March, where you can reset and recharge with a supportive group of like-minded women.
If you’ve been stuck in the cycle of short-term diets, this episode will show you how to create sustainable habits and finally achieve your health goals in 2025.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Over the past twenty years or so, Susie and I
have seen hundreds, if not thousands of women and that.
Speaker 2 (00:07):
Gives you a lot of data.
Speaker 1 (00:09):
So today, at the start of twenty and twenty five
and a fresh new year, Susie and I are going
to share what we've learned from working with all of
these clients over the decades when it comes to succeeding
with your diet and your lifestyle goals. So, if you
find yourself constantly on the diet merry go round, this
podcast episode is for you. Hi, I'm Leanne Ward, Hi
(00:30):
I'm Jussy Burrow, 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.
So today, as well as making sustainable lifestyle changes, we
also have some new data that looks at the role
of diet in depression. We found a new high protein
wrapper at Coals and our listener question is all about
(00:51):
the timing of creating. So to kick us up today, Susie,
how has your twenty twenty five been so far?
Speaker 2 (00:58):
What have you been up to.
Speaker 3 (01:00):
Come back to work this weekly and and I have
to say that I was in much need of a break.
My end of twenty twenty four was not overly graceful.
It was a clunky, messy end where I was rushed
off my feet. I literally couldn't wait for Christmas to
be over to get away. And I had a beautiful
eight days up in northern New South Wales in Yamba,
(01:20):
which was so nice. We had great weather. I've got
a tan. I know that channing's not good for you,
but I have olive skin and do you love.
Speaker 4 (01:27):
A bit of tan?
Speaker 3 (01:28):
And that instantly puts me in a much better mood.
And of course we have launched into what we call
diet season. And first of all, I think we need
to say a big I'll ask you about your holiday
in a minute, and rubbing all about myself. But we've,
first of all, should say we've had a massive start
to the year because our new design by Dietitian's product
Creating came in right before Christmas and it has.
Speaker 4 (01:51):
Kept us on our toes.
Speaker 3 (01:52):
We sold out of our Pure range almost immediately, and
we've been very busy packaging that off and getting it
to you. And we're going to talk a little bit
about Creatan today. So first of all, thank you to
all our listeners who have supported our latest product. We're
so grateful for your support. But I should ask you, Leanne,
how is your holiday break? You seem to have not
had a lot of time off.
Speaker 2 (02:10):
Yeah, it was good. It was good.
Speaker 1 (02:11):
We hosted Christmas, so everything that goes with that, you know,
it was really lovely. But it's just easier with small
kids to host sometimes, I find so then you can
put them down for their naps and that sort of thing.
And then my little one, Mire turned three on December
the twenty seventh, so Christmas rolled into Boxing Day, rolled
into all of the birthday celebrations, and we went and
spent a few days up at Caramunday with my husband's
dad and that was really lovely. And it was the
(02:33):
first year that the kids really enjoyed the beach. Like
I think Tilly was old enough to like not eat
the sand and me was like actually kind of jumping
in and out of the waves, and she was having
a little go on the boogie board and it was
just really fun. It was a couple of days off,
but it was just kind of what I needed to
kind of reset. Bit of sun, bit of surf, a
couple of glasses of French rose.
Speaker 2 (02:53):
It was lovely, but I'm like you, I've jumped straight
back into the new year.
Speaker 1 (02:56):
We've been very busy packing all of our design by
Dietitian orders. We've got some big plans for this year
as well. We're busy planning our extra retreat in Kingscliff
in March. We should also say, can I quickly mention
that as well.
Speaker 3 (03:06):
Because we've got I think a handful of spots that
we want to feel so yes, definitely exactly.
Speaker 1 (03:11):
So our next retreat, our first one back in October
last year at Peppers and Kingscliff was so successful that
of course we had to do it all again, and
Susan and I absolutely loved it.
Speaker 2 (03:19):
We had a ball.
Speaker 1 (03:20):
It was not worked by any means, We had an
absolute ball, and we knew that there were so many
ladies who just couldn't attend back in October, so of
course we're going to run one again. So our new
dates are March twenty one, twenty two and twenty three
Friday to Sunday at the same place, Peppers Klingscliff. You'll
agree with Susie and all of the ladies agreed. The
food was phenomenal. We're not changing the location. It's right
(03:41):
on the beach. The hotel was amazing, the food was phenomenal,
the conference room was wonderful. If you want to come
and spend three intensive days with Susie and I and
a bunch of like minded women, we have a handful
of spots still available. It's capped at twenty. That's as
many women as we can take. I think we've sold
seventeen spots, so there's three left. So if you'd like
to join us, please send us an email admin at
(04:02):
the nutritioncouch dot com. We can send you all of
the information about the retreat, and of course some of
our ladies are staying an extra day or two at
the front or the back end of the retreat. That's
okay as well if you want to make a real
kind of mini breakout of it. But it is a
lady's only retreat. We don't want you to bring your partner,
we don't want you to bring your kids. We want
you to come away and be fully immersed in a
wellness experience with us and not have to care for
(04:23):
anybody but yourself.
Speaker 3 (04:25):
It's also a great time of you to do it
because October was our first one. We love that time
of year, but I think the start of a new
year really allows you to set your priorities for your
health for the year and be able to track that progress.
So we probably will add that component into our discussion
points while we're there about sort of reprogramming health over
the longer period of time. Speaking of mental health, though, Leanne,
(04:45):
I wanted to check in on David, because for the
listeners of the podcast, you may not know that we've
got a third team member, Leanne's amazing husband, David, who
does a lot of for one of a better word,
can I swear on the podcast, who does all our shit,
really doesn't need life, all of the messy stuff that
we don't want to do.
Speaker 2 (05:02):
He does all the back end admin stuff. He fixes
all our must eggs.
Speaker 4 (05:05):
When we stuff things up, he fixes it.
Speaker 3 (05:07):
He's like, but you said to me that David was refusing,
flatly refusing to do work on his holidays, So I
feel like he's a bit burnt out. Maybe we need
to organize some sort of male retreat for David because
he's We've got a big year coming.
Speaker 4 (05:18):
I don't know if he's ready for it. Mentally, what
is your assessment.
Speaker 2 (05:21):
I'm not sure. I think he's had a lovely couple
of days off.
Speaker 1 (05:24):
He certainly had a bit of beer, but a couple
of cheese platters, you know, a nice new year started
the new year, as I said, we had a few
days break up at the coaster was lovely. So I
think he's ready to kick into this year. But I
saw this funny real on Instagram, and it was this
girl who'd like launched her own clothing business, and she
was like videoing her husband and she's like, my husband's
setting up for the job that he never applied for
and never even wanted, yet has to do on a
(05:45):
daily basis or something. And I just had to laugh
because I thought, that's poor David. Like all of our
big ideas, he just gets roped into them. If he's
not roped into them and we go off on some
lovely retreat, you know, he's looking after the kids, he
has to take a few days off work, so he
just gets roped into all of our all of our
brilliant ideas which serve all of us, but poor not David.
Speaker 3 (06:03):
I'll also point out that it's not me who is
constantly calling David as siner Leanne has a glitch. I
hear a scream David like he is like on call
for you. So don't put me into that. I'm not
demanding David to do all my stuff, but as soon
as Leanne's going to do anything hard, he gets a call.
So it's definitely more. She's far more demanding than I am.
(06:24):
But we're thinking of you, David. We really appreciate you,
and we'll get you a case of beer in the
very near future on the nitiation recount. She's account all rightly,
that's enough of the frivolity. It's diet season now for
one of a better word. When we work in this field,
and I've worked, I started as a dietician I think
two thousand, so that's getting onto twenty five years.
Speaker 4 (06:44):
I know you're significantly younger than I, but we've got.
Speaker 3 (06:47):
A lot of experience, you know, and it's certainly a
busy time in our work. You know, people do tend
to really wait until January February to re evaluate their
health and sort of I think health funds recent as well,
and people really use that sort of warm weather to
inspire and motivate and it might be a time to
look at their diet. So certainly I thought it was
(07:07):
worth having a chat as I've got off the computer
this morning with a lot of emails people asking about
programs which you and I both offer, and it is
very busy at this time of year, and let's be honest,
we love it. It's what we do. It's our craft,
it's our trade. We of course have the podcast, we
have supplements, but at our core, our trade of dietetics,
we do practice, which is why I believe have good
(07:29):
insights to share with our audience, because we actually do
this every single day with women primarily, and I thought
it was worth a discussion about some of those things
we observe constantly, because you and I were talking off
before we hit record about some of the emails we
get and how we can literally tell where a client
is up to in the stages of change in terms
(07:50):
of preparing to start a program, and I thought that
might be quite interesting for our listeners to hear about
what differentiates those who achieve their dietary goals and those
who do not. So I'll kick us off with a
couple of key observations I have when I have several
messages from a potential client asking me a lot of
questions about a program, what does it include? And then
(08:12):
I might have four or five back and forth emails,
and then finally that client or potential client might say, Okay,
I'm going to book in next month, and to me
leanne I know just from that alone that that client's
not ready, because my clients who are ready are ready
to go now. They literally want the appointment today. And
(08:33):
you know, obviously sometimes people want to plan ahead, but
generally speaking, in my experience clinically, when a woman messages
me for weight loss, particularly if it's significant weight loss
that they've been thinking about or no is an issue
for some time, they're not ready in a month. They're
ready now, and so I think that's good for you.
If you're really ready. It's about being ready. Because my
other observation is if clients start where they're not fully ready,
(08:56):
they don't do as well. They stood a delay in
the beginning, they take you up weeks off, and they
never get that momentum. So certainly that is a key marker.
When you're really ready, you're ready. It's not a matter
of putting it off another month or a few weeks
or till after I keep eating for another month or
two and gain a bit more weight, So that's something
to really question in yourself. The other key thing I
notice is that my best clients are often clients have
(09:19):
already started the process themselves. So often I'll have an
email that says I've already lost five or ten kilos
and I'm stuck or need more ideas or advice. And
to me, that's very positive because to me, that tells
me that the client has already started with lifestyle change.
So they are an agent of changed, they're directing it,
and they're looking at me for coaching, support, for specificity,
for guidance, for fine tuning, as opposed to expecting me
(09:42):
to motivate them. And that's another key difference. You know again,
why wait? You know, if you know you need to
lose weight, there's no point like the next meal to
actually get started. It really is a strong indicator of
what's going on with that client psychologically, and they're often
some of my best clients because I know that they're
actually already started the process.
Speaker 1 (10:02):
I agree, and it is certainly our busiest time of year,
and like you said, we love it. So if anyone's
listening to the podcast and they want some help or
some personalization with their nutrition.
Speaker 2 (10:11):
Send.
Speaker 1 (10:11):
Susie and I both offer different types of coaching packages
and programs. So Susie is at Susie at Susieborow dot
com dot au. That's her email, and mine is leannat
Leanneward dot com dot au. So shoot is an email
and will get you sorted and on track with your goals.
But in terms of the segment, what is it clients
who succeed with lifestyle change? I agree with you, and
(10:32):
I find that the biggest things that I've seen over
the well over a decade that I've been practicing the
ones who succeed compared to the ones who don't. First
off is accountability. You need some form of accountability. Is
it with a friend, Is it with your gym? Is
it with a dietitian or a coach? You need the accountability.
Next comes a step in terms of commitment. What are
(10:53):
you committing? Is it a financial commitment? Is it signing
up to an expensive program because that, to you gives
you that commitment and accountability. Is it a time commitment?
Is it a commitment to do something different with your
diet and your lifestyle? And then the next one is
support from loved ones, because it is so hard if
the support in your household isn't there. If you're trying
(11:14):
to do something different, yet your loved one or partner
is sitting on the couch eating bags of potato chips,
and there's lollies and chocolate and just crap all around
the house, it is so so difficult to succeed. So honestly,
my clients who do the best are the ones with
support at home. And it doesn't mean that there's no
jung food in the entire house. It doesn't mean that
they can't go out and eat, it doesn't mean that
(11:36):
they can't enjoy their soul foods. It just means that
there is that support from loved ones. And if somebody says, hey,
do you want some ice cream after dinner and my
client says no, thank you, they're not going to ask
them another two, three, four, five times or try to
wear them down or try to make them buy into
that decision, because that's something that they're trying to do.
They're just their boundaries are really respected. And that's probably
(11:58):
my next one is the clients to succeed have boundaries.
They have boundaries at home, they have boundaries with their
work life. They set boundaries where in terms of they're
going to take a regular lunch break, even if it's
not something that's done in their office place regularly, they're
going to take one because they know that regularly eating
lunch is important for their health, their hormones, their goals.
They have boundaries with their friends, they have boundaries with
(12:18):
their loved ones, and they stay strong and firm with
those boundaries as well. And the last thing which I
think sets most people who succeed in terms of weight
loss and a big lifestyle change apart from those that don't,
is that they plan ahead. Particularly at this time of year.
A lot of people are still you know, the kids
are on holidays, they haven't quite gone back to work yet.
Maybe you know, things are still fresh into the new year.
(12:39):
We're kind of just rolling into our meals like we're
not really planning. We're kind of some of us still
have leftover Christmas ham. Some of us are still kind
of you know, eating toasts, sandwiches and occasionally having some crackers.
We're not really having proper meals. So the ones that
really succeed are the ones that plan ahead with their nutrition.
That might mean a full blown meal prep, or it
might just mean sitting down with a pen and paper
(13:00):
on a Monday morning and actually planning out what is
my plan for lunches, breakfasts and dinners today, and how
many times am I going to eat out? And how
do I plan if I choose to drink alcohol, if
I choose to eat out this week, how do I
actually plan that into my wig to ensure that I
actually hit my calorie deficit and stay on track with
my goals. So for me, they're the big hitters when
I look at the clients that succeed in the clients don't.
(13:22):
You've got to have that accountability, you've got to have
the commitment, you've got to have the support and set
those boundaries, and you absolutely have to plan ahead with
your meals. It doesn't matter if you're working, it doesn't
matter if you're on holidays, it doesn't matter if it's
the weekend. You have to have some planner idea of
how your nutrition's going to go, or you're going to
get to the moment and you're going to make just
(13:43):
not such a great choice if you're hungry, if and
everyone else is eating.
Speaker 2 (13:47):
You know, and not so great option.
Speaker 1 (13:48):
You're far more likely to do that because everybody's doing
it than if you'd actually pre planned a healthier option yourself.
Speaker 2 (13:54):
They're probably my big hitters.
Speaker 3 (13:56):
True, true, And I think the final one that sprung
to mind just as you're talking is I think one
of the key factors, and this is a transferable skill
in the whole of life. It's not just relevant to
lifestyle change. There is an openness with my clients who
go to the next level because if they come in
and very reluctant to change habits, food patterns, styles of
(14:19):
eating decisions, restaurant choices, amounts of alcohol, you know, it's difficult.
It's not always easy. They might get a few kilos
off and then unless they're prepared to really sort of
question what they're doing and why and make those changes.
And you know, initially, I find because my programs generally
run over three to six months, so you really get
to know people well. And a typical presentation will be
(14:42):
that I'll start with someone, they'll do pretty well for
six eight weeks, then all of a sudden it gets
a little bit difficult and they might be asked to
change certain things like the type of training or the
time of eating or their regular food habits. And if
I get a lot of pushback for various reasons, which
can be programming, can be personality, just a lack of
openness to new things, it all becomes a bit too hard.
(15:04):
And they can certainly be clients who sort of platau
out And again a lot can be with how they
present initially, if they're sort of delaying appointments, waiting for
an opportune time, reluctant to make any big changes initially,
it can be indicative of that. But certainly a client
who's more open and I think that translates into life change.
Doesn't that people who are more open to new things
(15:26):
change opinion? You know, in the coaching process which you
and I both work within that framework is about collaborating
with a client to develop the best outcome. But it's
got to be a push and pull in the sense
of I might suggest something, a client might say that's
not right for me. That's what else is the options.
But you've got to be open to that dance and
that agreement. So I think, yeah, just really questioning are
(15:47):
you open to change? As we move in to that
period of time where people, particularly with Easter being late this.
Speaker 4 (15:53):
Year in twenty twenty five.
Speaker 3 (15:54):
It really gives a good three to four months for
people to work on lifestyle and if you do have
that goal of you know, losing a ten fifteen kilos,
there's certainly time to do it, but it's about starting
now and really being open and committing to that change process.
And like everything, LeAnn, once you're in the momentum, it's
a lot easier. So the best thing you can just
do is get started one hundred percent.
Speaker 2 (16:13):
That it's just one foot in front of the other,
isn't it.
Speaker 3 (16:16):
It is, and working with someone to have that guidance
and support as a collaboration rather than reverting back to
that very didactic approach of a health professional telling you
what to do and you, you know, naturally resisting that direction.
So a real change of mindset about how you're approaching
lifestyle change and seeing a dietitian a coach to someone
on your team and you're collaborating to achieve a mutual
(16:37):
outcome in a way that suits you. And that's the
art of that one on one consultation.
Speaker 1 (16:42):
One hundred percent, because then you can make empowered choices
and feel in control of your choices, which means if
I'm more likely to want to do them and continue
to do them long term as well. Alrighty, well, our
media article or I study for the week SUSIE is
a new one that we saw a large research online
talking about. It's basically a study that links depression and
fiber intake. Now, we've known for some time that there's
(17:04):
very strong research and more and more coming out each
year for mood depression, mood and plant based Mediterranean intakes
and increasing your fiber intakes. So this is not new research.
But this was an interesting study. It's very new. Came
from October twenty twenty four in the Journal of Behavioral Neurology,
and it was titled the Association between Dietary Fiber and
(17:26):
the Severity of Depressive Symptoms.
Speaker 2 (17:28):
So it was an interesting study.
Speaker 1 (17:30):
It basically used research and data data from two thousand
and seven all the way up to twenty eighteen, and
they had close to thirty thousand participants and basically they
classified those participants into types of depression, so they were
roughly twenty thousand with nondepressive symptoms, roughly nearly five thousand
with mild depressive symptoms, around fifteen hundred with moderate depressive
(17:52):
symptoms and nearly seven hundred with moderate to severe depressive symptoms,
and then nearly three hundred with severe depressive symptom. So
they basically grouped them all into those groups and then
they adjusted for a lot of the different co founders
that they observed and what they came out with the
conclusion that they came to was that there was a
negative correlation between total dietary fiber intake and depressive symptoms.
(18:16):
So it basically found that the higher the fiber consumption
in the diet that was associated with the reduced severity
of depressive symptoms. And if you're interested in food and mood,
have a look at the Smiles trial, which is done
here in Australia. It was a landmark study Smile Smili
Smiles trial down in Victoria, Melbourne, I believe, and it
(18:36):
basically showed that a modified Mediterranean style diet can be
very positive in terms of mood and depression as well.
So that was some of the first research that came
out and now we're seeing more and more being linked
to high fiber intakes, better quality diets, fresh fruits, that
sort of thing. So basically, when they broke down the
types of fiber. What they found was that soluble fiber,
(18:57):
so that's a fiber that's really rich in things like
fruits and vegetables that showed the strongest association. So there's
a lot of manufactured products on the market, high protein
you know, high fiber bars, high fiber crackers, high fiber drinks,
high fiber breakfast cereals. It wasn't that type of fiber,
not that sort of modified fiber that brands are putting
(19:17):
into products. It was more the fresh, wholesome type of
fiber that's actually found in fruits and vegetables. So this,
I think kind of reconfirms that the message or the
research that we know the role of dietary fiber in
supporting mood, in supporting mental health also important, you know,
highlighting things such as reducing inflammation and improving gut microbiota
(19:39):
as well, which we know can you know, come from
a high fiber diet, a high plant based diet, and
may also influence things like depression as well. So there
were a couple of, you know, different things where you
might have saying it wasn't such a strong kind of
research study, but overall it basically indicated most people aren't
eating anywhere and hear enough fresh fruits and vegetables, and
(19:59):
if you're into depression, if you're into mood, if you're
looking into interested in that field, you certainly want to
up your intake of fresh fruits and vegetables. Because we know,
we have the research that ninety five percent of Australians
and it's very similar around the rest of the world
in America, in the UK don't eat the recommended amounts
of vegetables each day. And I think it's only something
like is it like fifty percent only achieve the recommended
(20:21):
fruit intake as well.
Speaker 3 (20:23):
It's really low and we were just talking again off
air about it. Doesn't surprise me because as soon as
you're out of the house it's almost impossible to get
anything that's got dietary fiber in it. Like you order
a burger, a sandwich, a wrap, they're all on highly
refined carbs.
Speaker 4 (20:37):
Rice and noodles.
Speaker 3 (20:38):
You know, you don't get whole you don't get brown
rice very often, like even in a sushi train, like
maybe one tent out of every ten options is black
or brown rice. You know, the amount of vegetables you
get served as sides or you're paying an extraor excruciating
prices for them. I think I paid eight dollars for
a side salad in Yamba and it was literally lettuce
and some greater carrot. Like, it's really difficult, and it
(21:00):
also can cost a lot, particularly if you're eating out,
so it requires a lot of mindfulness and with the
cost of food, you know, using things as we've spoken.
Speaker 4 (21:08):
About before, like salad bags or pre cut vegetables means.
Speaker 3 (21:11):
That you're getting a lot more serves of that fresh
food at a better price point. But yeah, it is
really tricky, and I think it's just a good reminder
for all of us because a lot of people struggle
with mood problems, you know, a lot of people need
anti anxiety or antidepressants, and certainly dietary interventions have got
strong data to support there's any good things that come
(21:33):
from that, and I think we're only just starting to
understand the huge role fresh food and plant based food
has in all of those areas. But if you're away
at the moment on holidays, just notice how much more
difficult it is, and having a bit of salad or
vegies at home before you head out anywhere is a
good way to bump up your intake.
Speaker 1 (21:52):
Absolutely, but probably that leads nicely into the supermarket product
that we found of the week, which is Coals brand.
So the Coals Perform range, which we quite like. They
do some really good soups, they do some good fresh
re heat kind of meals in that section. It's a
sort of a different banner under the Coal's product, the
Perform range that largely has a sports dietician on board,
(22:12):
and they do create better products, you know, lower carbohydrate,
higher protein, a little bit higher fiber.
Speaker 2 (22:17):
So these are wraps that we've.
Speaker 1 (22:18):
Found in that same Perform range, which you're an interesting product.
I'm not going to say I love them, but I don't.
I'm not going to say I don't love them, but
they're interesting. So we'll talk through them today. The Coals
Perform high protein whole meal and quinoa wraps. There's eight
in a pack and the five sixty grams total, and
they retail for about five dollars fifty, so, you know,
(22:38):
less than a dollar a wrap, which is very standard
for wraps. And when we look at the ingredients, first
ingredient is water, whole meal wheat flour is a second
ingredient forty two percent of wholemeal wheat flour, followed by
soy protein isolate. That's how they're bumping up the protein
in this rap. Followed by a vegetable shortening, one of
Susi's favorite products. And I'm king, we're largely coming from
(23:01):
palm oil, followed by mulsifiers four seven one wheat gluten,
oat fiber.
Speaker 2 (23:07):
There's kin wa and off air.
Speaker 1 (23:08):
Susi and I were saying, oh great, these are kima wraps,
and I looked at the ingredients, so I said, where's
the kin war? And I had to look at that
list three times before I found it him right at
the bottom.
Speaker 2 (23:16):
And it's because the kima in the rap, Suzi is
one percent awful.
Speaker 1 (23:21):
Coals do better. That's not okay. You can't call it
a wholemeal kinoar wrap with one percent KINOI. I'm appalled.
So it's buried right down. That's why I didn't notice
it to start with one percent kinwa, which is awful,
baking powder, thickeners, citi de regulators, mulsifiers, some eyegei as salt.
Speaker 2 (23:37):
Which is good, particularly if you've got issues.
Speaker 1 (23:39):
With your thiroids, and some preservatives to round us off,
So certainly a process product. Is this fine to have, Yes,
like wraps are fine to have, but certainly there are
better quality types of or less processing in some of
our whole grain or multi grain types of breads. I'm
much more a fan of breads than wraps my clients,
which I know you are too, SUSI.
Speaker 2 (23:58):
So this is definitely a process products.
Speaker 1 (24:00):
And then if you look at the ingredient panel, so
per serving, which is per wrap about eight hundred kilodeels
eleven grams of protein, which is quite high for a wrap.
But it is a larger wrap as well, given that
it's about two hundred calories twenty two point six grams
of carbohydrates, so it's actually a lower carbohydrate wrap compared
to the size. Compared to that size if you looked
(24:21):
at what's the big brand like Helgers or something, it's
certainly a lower amount of carbohydrate overall. If you will
compare the same size wrap, Thatt is four point seven
total and two point five saturated. And they haven't listed
on the calls online the amount of fiber in the wrap,
but I'll see if I can find that on the
nutrition label. It's very small. I think it's says six
(24:42):
grams of fiber anyway. So overall it's an interesting product.
It's certainly probably less carbohydrate, higher protein, but it's still
an overly processed product. So unless I had a client
that was really struggling with their protein intake, I mean,
I'm certainly not giving anyone this for the kinwhile. Let's
be honest, it's one percent in there. And something that
is quite interesting, Susie, is they've docted the photo like
(25:03):
on the actual marketing in the packet, allegedly, and he
won't be happy with that, Lawyer David will alleged important
may it appears that they may have docted the pack
because if you look at the photo of the wrap
on the pack there's all these black dots which one
(25:24):
may assume would be the kin wire in it. But
then if you actually look at the wrap inside the packet,
because the half the packets see through so you can
actually see the product in there, I don't see any
kin warre in site naked to the visible eye, because
you know, there's only one percent kinwire in there, Susie.
So that to me, I'm not happy with Coles. You know,
may or may not have happened for the record, but
(25:45):
I'm not happy with that.
Speaker 2 (25:46):
What do you think.
Speaker 4 (25:47):
It's just a really interesting product.
Speaker 3 (25:49):
I think you sent it to me late last year
and I thought, oh yeah, because my bug bear with
wraps in supermarkets is that there's so many low car
wraps and they're so poor quality neutrib They're so ultra
process to create this product which is all protein, no carbohydrate,
which defeats the purpose because if we're encouraging people to
have whole grains, whether it's bread or wraps, we want
(26:11):
a certain amount of carbohydrates for energy. And I have
all these clients who buy these low carb wraps and
I just tear my hair out because they're so ultra processed.
And typically my favorite wrap and I'm like you, I
bread is better, but certainly at times you might.
Speaker 4 (26:23):
If I'm traveling, all take wraps.
Speaker 3 (26:25):
My boys like them for school, and my go to
is them whole grain minis, which you can find in coals, Woolies,
and audi It's all the same product and they are
about eighteen grams of carb per serve. They are about
three grams of fiber, and they've got a little bit
of whole grain in them. They taste good, and they're cheap.
They're like two dollars per packet, which is really good
for the budget. So these wraps from a macro perspective,
(26:47):
I like them because they've got twenty or so grams
of carbohydrate and ten grams of protein, which is a
nice blend. And I'm with you. You know, they've got a
whole meal base. But as you've described, when we go
in deeper, there's a lot of stuff in there.
Speaker 4 (27:00):
I don't like.
Speaker 3 (27:00):
You know, vegetable shortening shouldn't be used in food now.
Vegetable shortening is a terrible type of fat for us
in some cases that we're adding trans fats to the diet.
I'm not sure in this case because they haven't specified
and we don't label for trans in Australia, but certainly
shortening is not a good ingredient across the board. And
I'm like, you like, don't mascerate it with one percent
KINOI it's perform. You know, last year we spoke about
(27:21):
the wraps that have of I think no spinach or
like one percent spinach and give them green color. You know,
they're masquerating is healthy and we don't like that.
Speaker 4 (27:29):
So I'm with you.
Speaker 3 (27:31):
I don't think it's a bad choice. I'd give it,
you know, a seven out of ten. But I would
still go back to the whole grain minis because I
think they're better nutritionally, they're cheaper, and you're not getting
some of those ingredients, particularly that vegetable shortening, which I'm
not a fan of. So you know, I think they're okay,
and you know, for athletes who need more carbo hydrate
and a bit more protein. I'd use them with vegetarians definitely,
(27:52):
because I can struggle to get my vegetarian clients to
have enough protein. So for example, if I had a
vegetarian client who used that rap with a hard bore
egg or two, that would be a good way for
them to get protein in. But I certainly wouldn't be
my default wrap of choice. I will always go back
to the whole grade minis because I think macro they're better,
they're less processed, and they are cheaper.
Speaker 1 (28:13):
I agree, And I like when you said it was perform,
you know, Cole's perform.
Speaker 2 (28:19):
See what you did that.
Speaker 3 (28:21):
Oh you're in a good rood today for the start
of the year, and we are coals very open to
sponsorship though in the segment, so all consulting if you'd
like any further ago.
Speaker 2 (28:30):
But then please sponsor us.
Speaker 4 (28:32):
They do have some great products, the perform Range.
Speaker 3 (28:34):
We're a big fan of the meals and the soups,
so yeah, can't win them all, all right, lean well
to rap us off for our I think this is
the second or third episode of a brand new year.
We've had a lot of questions come through because we
have launched one of the first, if not the first,
formulated creative supplement for women under our design by Dietitian label.
We have a pure range, which is one hundred percent creating,
(28:56):
and then we have two functional beverages that are low
calorie Vitality and our Energy Blend.
Speaker 4 (29:01):
And we've had a lot of.
Speaker 3 (29:02):
Questions from our listeners who are giving it a go
with the goal of optimizing body composition, improve cognitive function
and mood. But when it's the best time to take it,
so you're kicking in a set because you have been
doing some latest research, But generally with athletes, we would
use it after a workout with a meal to have
the prescribed dose three to five grams. And then we said, well,
if you're not working out and just taking it for
(29:23):
a functional sort of cognitive benefit. And we think our
position is create with If I'm wrong, it is better
to have it with food.
Speaker 4 (29:32):
It doesn't really matter what time to take it.
Speaker 3 (29:34):
It's about consistency, but it is better to have it
with food. And if you do work out, possibly straight
after is the opportune time.
Speaker 1 (29:42):
Yeah, I was diving into some of the research and
this is certainly mostly if you're looking at the strength gain.
So we know creating is one of the most it
is the most studied sports nutritional supplement in the world,
So we know that it has very very strong research
and a sports nutrition perspective, but we also know that
there's new and emerging evidence from a cognitive perspective. And
for you know, women going through those hormonal years peri,
(30:04):
metopause and beyond, creating has been shown to be more
and more helpful as well. But if you are taking
it from an exercise perspective, you're looking to get stronger, fitter, faster,
there is a small amount of research that actually what
the research suggests is there's no real significant difference in
muscle mass or strength gains if you were to take
it pre or post exercise. If you took it pre exercise, great,
(30:25):
if you take it post exercise great.
Speaker 2 (30:27):
There was a.
Speaker 1 (30:28):
Potential advantage to taking it closer to your workout because
there was a bit of school of thought that there
was that increased blood flow and enhance creatine transport uptake
immediately after exercise. So if you as someone who was
truly looking for that like one or two percent edge,
I would say take it as like a post workout
thing with your meal. But if you didn't so much work,
(30:50):
I know a lot of our clients will take the
energy one as a pre workout option, as a natural
kind of energy boost pre workout. I myself do that
as well. I'm not looking to, you know, have that
one per edge. I'm just looking to train, get a
little bit stronger this year, and you know, have my
clothes fit me nicely. That's basically my coast to twenty
twenty five. So I'm not too concerned about the timing
of that. But again, there is a very small amount
(31:12):
of research that shows that if you are looking to
update creatine that little bit easier. Combining that with about
a one is to one ratio of protein and carbohydrates
is thought to update creatine a little bit easier by
the muscle as well, So you're going to get a
one is to one mix of protein and carbs generally
with a meal. So if you go and you do
your workout in the morning, you come back, you have breakfast,
have your creatine with your breakfast. Basically if you are
(31:34):
working out and it's not around a meal time, like
if you're I don't know, a student or a ship
worker and you hit the gym at say two o'clock
and you come home and you're like, well, I'm not
going to eat my dinner at three pm. I would
just have a bit of a protein shake, say that's
with your protein, and then I'd add a bit of
milk or fruit to that for a bit of carbohydrates,
and that would give you that kind of one is
to one ratio. So I think the bottom line here
is that the benefit that most women are going to
(31:57):
get from creatine is by taking it daily irrespective of
if you work out or not. You don't just work
out and take creating. You take it daily regardless if
you're exercising or not. And then for those looking to
get that little, you know, couple of percentage of an
edge when it comes to working out, you would try
to do that and have the creating it with a
post workout meal.
Speaker 2 (32:15):
If you could perfect. I love it amazing.
Speaker 1 (32:18):
All right, Well, if there's nothing else to add that
brings us to the end of the nutrition catch for
another another I was gonna say another year, but it's
not another year, it's another week. So if you are
interested in our products, our creatine, our functional hot chocolate's,
our protein powders, they are found at designed by Dietitians
dot com and as I said Susie and I, it's
our busiest time off year, but we've still got openings
for any new clients, particularly our podcast listeners. We would
(32:40):
absolutely love to work with you guys. Send us an
email if you would like just to know or explore
some options with us. I'm leannet Leanneward dot com dot
are you, and Susie is Susie at Susieborrow dot.
Speaker 2 (32:50):
Com dot you.
Speaker 1 (32:51):
We'd love to have a chat and we wik at
you guys in the next episode.
Speaker 4 (32:54):
Have a great week.
Over the past twenty years or so, Susie and I
have seen hundreds, if not thousands of women and that.
Speaker 2 (00:07):
Gives you a lot of data.
Speaker 1 (00:09):
So today, at the start of twenty and twenty five
and a fresh new year, Susie and I are going
to share what we've learned from working with all of
these clients over the decades when it comes to succeeding
with your diet and your lifestyle goals. So, if you
find yourself constantly on the diet merry go round, this
podcast episode is for you. Hi, I'm Leanne Ward, Hi
(00:30):
I'm Jussy Burrow, 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.
So today, as well as making sustainable lifestyle changes, we
also have some new data that looks at the role
of diet in depression. We found a new high protein
wrapper at Coals and our listener question is all about
(00:51):
the timing of creating. So to kick us up today, Susie,
how has your twenty twenty five been so far?
Speaker 2 (00:58):
What have you been up to.
Speaker 3 (01:00):
Come back to work this weekly and and I have
to say that I was in much need of a break.
My end of twenty twenty four was not overly graceful.
It was a clunky, messy end where I was rushed
off my feet. I literally couldn't wait for Christmas to
be over to get away. And I had a beautiful
eight days up in northern New South Wales in Yamba,
(01:20):
which was so nice. We had great weather. I've got
a tan. I know that channing's not good for you,
but I have olive skin and do you love.
Speaker 4 (01:27):
A bit of tan?
Speaker 3 (01:28):
And that instantly puts me in a much better mood.
And of course we have launched into what we call
diet season. And first of all, I think we need
to say a big I'll ask you about your holiday
in a minute, and rubbing all about myself. But we've,
first of all, should say we've had a massive start
to the year because our new design by Dietitian's product
Creating came in right before Christmas and it has.
Speaker 4 (01:51):
Kept us on our toes.
Speaker 3 (01:52):
We sold out of our Pure range almost immediately, and
we've been very busy packaging that off and getting it
to you. And we're going to talk a little bit
about Creatan today. So first of all, thank you to
all our listeners who have supported our latest product. We're
so grateful for your support. But I should ask you, Leanne,
how is your holiday break? You seem to have not
had a lot of time off.
Speaker 2 (02:10):
Yeah, it was good. It was good.
Speaker 1 (02:11):
We hosted Christmas, so everything that goes with that, you know,
it was really lovely. But it's just easier with small
kids to host sometimes, I find so then you can
put them down for their naps and that sort of thing.
And then my little one, Mire turned three on December
the twenty seventh, so Christmas rolled into Boxing Day, rolled
into all of the birthday celebrations, and we went and
spent a few days up at Caramunday with my husband's
dad and that was really lovely. And it was the
(02:33):
first year that the kids really enjoyed the beach. Like
I think Tilly was old enough to like not eat
the sand and me was like actually kind of jumping
in and out of the waves, and she was having
a little go on the boogie board and it was
just really fun. It was a couple of days off,
but it was just kind of what I needed to
kind of reset. Bit of sun, bit of surf, a
couple of glasses of French rose.
Speaker 2 (02:53):
It was lovely, but I'm like you, I've jumped straight
back into the new year.
Speaker 1 (02:56):
We've been very busy packing all of our design by
Dietitian orders. We've got some big plans for this year
as well. We're busy planning our extra retreat in Kingscliff
in March. We should also say, can I quickly mention
that as well.
Speaker 3 (03:06):
Because we've got I think a handful of spots that
we want to feel so yes, definitely exactly.
Speaker 1 (03:11):
So our next retreat, our first one back in October
last year at Peppers and Kingscliff was so successful that
of course we had to do it all again, and
Susan and I absolutely loved it.
Speaker 2 (03:19):
We had a ball.
Speaker 1 (03:20):
It was not worked by any means, We had an
absolute ball, and we knew that there were so many
ladies who just couldn't attend back in October, so of
course we're going to run one again. So our new
dates are March twenty one, twenty two and twenty three
Friday to Sunday at the same place, Peppers Klingscliff. You'll
agree with Susie and all of the ladies agreed. The
food was phenomenal. We're not changing the location. It's right
(03:41):
on the beach. The hotel was amazing, the food was phenomenal,
the conference room was wonderful. If you want to come
and spend three intensive days with Susie and I and
a bunch of like minded women, we have a handful
of spots still available. It's capped at twenty. That's as
many women as we can take. I think we've sold
seventeen spots, so there's three left. So if you'd like
to join us, please send us an email admin at
(04:02):
the nutritioncouch dot com. We can send you all of
the information about the retreat, and of course some of
our ladies are staying an extra day or two at
the front or the back end of the retreat. That's
okay as well if you want to make a real
kind of mini breakout of it. But it is a
lady's only retreat. We don't want you to bring your partner,
we don't want you to bring your kids. We want
you to come away and be fully immersed in a
wellness experience with us and not have to care for
(04:23):
anybody but yourself.
Speaker 3 (04:25):
It's also a great time of you to do it
because October was our first one. We love that time
of year, but I think the start of a new
year really allows you to set your priorities for your
health for the year and be able to track that progress.
So we probably will add that component into our discussion
points while we're there about sort of reprogramming health over
the longer period of time. Speaking of mental health, though, Leanne,
(04:45):
I wanted to check in on David, because for the
listeners of the podcast, you may not know that we've
got a third team member, Leanne's amazing husband, David, who
does a lot of for one of a better word,
can I swear on the podcast, who does all our shit,
really doesn't need life, all of the messy stuff that
we don't want to do.
Speaker 2 (05:02):
He does all the back end admin stuff. He fixes
all our must eggs.
Speaker 4 (05:05):
When we stuff things up, he fixes it.
Speaker 3 (05:07):
He's like, but you said to me that David was refusing,
flatly refusing to do work on his holidays, So I
feel like he's a bit burnt out. Maybe we need
to organize some sort of male retreat for David because
he's We've got a big year coming.
Speaker 4 (05:18):
I don't know if he's ready for it. Mentally, what
is your assessment.
Speaker 2 (05:21):
I'm not sure. I think he's had a lovely couple
of days off.
Speaker 1 (05:24):
He certainly had a bit of beer, but a couple
of cheese platters, you know, a nice new year started
the new year, as I said, we had a few
days break up at the coaster was lovely. So I
think he's ready to kick into this year. But I
saw this funny real on Instagram, and it was this
girl who'd like launched her own clothing business, and she
was like videoing her husband and she's like, my husband's
setting up for the job that he never applied for
and never even wanted, yet has to do on a
(05:45):
daily basis or something. And I just had to laugh
because I thought, that's poor David. Like all of our
big ideas, he just gets roped into them. If he's
not roped into them and we go off on some
lovely retreat, you know, he's looking after the kids, he
has to take a few days off work, so he
just gets roped into all of our all of our
brilliant ideas which serve all of us, but poor not David.
Speaker 3 (06:03):
I'll also point out that it's not me who is
constantly calling David as siner Leanne has a glitch. I
hear a scream David like he is like on call
for you. So don't put me into that. I'm not
demanding David to do all my stuff, but as soon
as Leanne's going to do anything hard, he gets a call.
So it's definitely more. She's far more demanding than I am.
(06:24):
But we're thinking of you, David. We really appreciate you,
and we'll get you a case of beer in the
very near future on the nitiation recount. She's account all rightly,
that's enough of the frivolity. It's diet season now for
one of a better word. When we work in this field,
and I've worked, I started as a dietician I think
two thousand, so that's getting onto twenty five years.
Speaker 4 (06:44):
I know you're significantly younger than I, but we've got.
Speaker 3 (06:47):
A lot of experience, you know, and it's certainly a
busy time in our work. You know, people do tend
to really wait until January February to re evaluate their
health and sort of I think health funds recent as well,
and people really use that sort of warm weather to
inspire and motivate and it might be a time to
look at their diet. So certainly I thought it was
(07:07):
worth having a chat as I've got off the computer
this morning with a lot of emails people asking about
programs which you and I both offer, and it is
very busy at this time of year, and let's be honest,
we love it. It's what we do. It's our craft,
it's our trade. We of course have the podcast, we
have supplements, but at our core, our trade of dietetics,
we do practice, which is why I believe have good
(07:29):
insights to share with our audience, because we actually do
this every single day with women primarily, and I thought
it was worth a discussion about some of those things
we observe constantly, because you and I were talking off
before we hit record about some of the emails we
get and how we can literally tell where a client
is up to in the stages of change in terms
(07:50):
of preparing to start a program, and I thought that
might be quite interesting for our listeners to hear about
what differentiates those who achieve their dietary goals and those
who do not. So I'll kick us off with a
couple of key observations I have when I have several
messages from a potential client asking me a lot of
questions about a program, what does it include? And then
(08:12):
I might have four or five back and forth emails,
and then finally that client or potential client might say, Okay,
I'm going to book in next month, and to me
leanne I know just from that alone that that client's
not ready, because my clients who are ready are ready
to go now. They literally want the appointment today. And
(08:33):
you know, obviously sometimes people want to plan ahead, but
generally speaking, in my experience clinically, when a woman messages
me for weight loss, particularly if it's significant weight loss
that they've been thinking about or no is an issue
for some time, they're not ready in a month. They're
ready now, and so I think that's good for you.
If you're really ready. It's about being ready. Because my
other observation is if clients start where they're not fully ready,
(08:56):
they don't do as well. They stood a delay in
the beginning, they take you up weeks off, and they
never get that momentum. So certainly that is a key marker.
When you're really ready, you're ready. It's not a matter
of putting it off another month or a few weeks
or till after I keep eating for another month or
two and gain a bit more weight, So that's something
to really question in yourself. The other key thing I
notice is that my best clients are often clients have
(09:19):
already started the process themselves. So often I'll have an
email that says I've already lost five or ten kilos
and I'm stuck or need more ideas or advice. And
to me, that's very positive because to me, that tells
me that the client has already started with lifestyle change.
So they are an agent of changed, they're directing it,
and they're looking at me for coaching, support, for specificity,
for guidance, for fine tuning, as opposed to expecting me
(09:42):
to motivate them. And that's another key difference. You know again,
why wait? You know, if you know you need to
lose weight, there's no point like the next meal to
actually get started. It really is a strong indicator of
what's going on with that client psychologically, and they're often
some of my best clients because I know that they're
actually already started the process.
Speaker 1 (10:02):
I agree, and it is certainly our busiest time of year,
and like you said, we love it. So if anyone's
listening to the podcast and they want some help or
some personalization with their nutrition.
Speaker 2 (10:11):
Send.
Speaker 1 (10:11):
Susie and I both offer different types of coaching packages
and programs. So Susie is at Susie at Susieborow dot
com dot au. That's her email, and mine is leannat
Leanneward dot com dot au. So shoot is an email
and will get you sorted and on track with your goals.
But in terms of the segment, what is it clients
who succeed with lifestyle change? I agree with you, and
(10:32):
I find that the biggest things that I've seen over
the well over a decade that I've been practicing the
ones who succeed compared to the ones who don't. First
off is accountability. You need some form of accountability. Is
it with a friend, Is it with your gym? Is
it with a dietitian or a coach? You need the accountability.
Next comes a step in terms of commitment. What are
(10:53):
you committing? Is it a financial commitment? Is it signing
up to an expensive program because that, to you gives
you that commitment and accountability. Is it a time commitment?
Is it a commitment to do something different with your
diet and your lifestyle? And then the next one is
support from loved ones, because it is so hard if
the support in your household isn't there. If you're trying
(11:14):
to do something different, yet your loved one or partner
is sitting on the couch eating bags of potato chips,
and there's lollies and chocolate and just crap all around
the house, it is so so difficult to succeed. So honestly,
my clients who do the best are the ones with
support at home. And it doesn't mean that there's no
jung food in the entire house. It doesn't mean that
they can't go out and eat, it doesn't mean that
(11:36):
they can't enjoy their soul foods. It just means that
there is that support from loved ones. And if somebody says, hey,
do you want some ice cream after dinner and my
client says no, thank you, they're not going to ask
them another two, three, four, five times or try to
wear them down or try to make them buy into
that decision, because that's something that they're trying to do.
They're just their boundaries are really respected. And that's probably
(11:58):
my next one is the clients to succeed have boundaries.
They have boundaries at home, they have boundaries with their
work life. They set boundaries where in terms of they're
going to take a regular lunch break, even if it's
not something that's done in their office place regularly, they're
going to take one because they know that regularly eating
lunch is important for their health, their hormones, their goals.
They have boundaries with their friends, they have boundaries with
(12:18):
their loved ones, and they stay strong and firm with
those boundaries as well. And the last thing which I
think sets most people who succeed in terms of weight
loss and a big lifestyle change apart from those that don't,
is that they plan ahead. Particularly at this time of year.
A lot of people are still you know, the kids
are on holidays, they haven't quite gone back to work yet.
Maybe you know, things are still fresh into the new year.
(12:39):
We're kind of just rolling into our meals like we're
not really planning. We're kind of some of us still
have leftover Christmas ham. Some of us are still kind
of you know, eating toasts, sandwiches and occasionally having some crackers.
We're not really having proper meals. So the ones that
really succeed are the ones that plan ahead with their nutrition.
That might mean a full blown meal prep, or it
might just mean sitting down with a pen and paper
(13:00):
on a Monday morning and actually planning out what is
my plan for lunches, breakfasts and dinners today, and how
many times am I going to eat out? And how
do I plan if I choose to drink alcohol, if
I choose to eat out this week, how do I
actually plan that into my wig to ensure that I
actually hit my calorie deficit and stay on track with
my goals. So for me, they're the big hitters when
I look at the clients that succeed in the clients don't.
(13:22):
You've got to have that accountability, you've got to have
the commitment, you've got to have the support and set
those boundaries, and you absolutely have to plan ahead with
your meals. It doesn't matter if you're working, it doesn't
matter if you're on holidays, it doesn't matter if it's
the weekend. You have to have some planner idea of
how your nutrition's going to go, or you're going to
get to the moment and you're going to make just
(13:43):
not such a great choice if you're hungry, if and
everyone else is eating.
Speaker 2 (13:47):
You know, and not so great option.
Speaker 1 (13:48):
You're far more likely to do that because everybody's doing
it than if you'd actually pre planned a healthier option yourself.
Speaker 2 (13:54):
They're probably my big hitters.
Speaker 3 (13:56):
True, true, And I think the final one that sprung
to mind just as you're talking is I think one
of the key factors, and this is a transferable skill
in the whole of life. It's not just relevant to
lifestyle change. There is an openness with my clients who
go to the next level because if they come in
and very reluctant to change habits, food patterns, styles of
(14:19):
eating decisions, restaurant choices, amounts of alcohol, you know, it's difficult.
It's not always easy. They might get a few kilos
off and then unless they're prepared to really sort of
question what they're doing and why and make those changes.
And you know, initially, I find because my programs generally
run over three to six months, so you really get
to know people well. And a typical presentation will be
(14:42):
that I'll start with someone, they'll do pretty well for
six eight weeks, then all of a sudden it gets
a little bit difficult and they might be asked to
change certain things like the type of training or the
time of eating or their regular food habits. And if
I get a lot of pushback for various reasons, which
can be programming, can be personality, just a lack of
openness to new things, it all becomes a bit too hard.
(15:04):
And they can certainly be clients who sort of platau
out And again a lot can be with how they
present initially, if they're sort of delaying appointments, waiting for
an opportune time, reluctant to make any big changes initially,
it can be indicative of that. But certainly a client
who's more open and I think that translates into life change.
Doesn't that people who are more open to new things
(15:26):
change opinion? You know, in the coaching process which you
and I both work within that framework is about collaborating
with a client to develop the best outcome. But it's
got to be a push and pull in the sense
of I might suggest something, a client might say that's
not right for me. That's what else is the options.
But you've got to be open to that dance and
that agreement. So I think, yeah, just really questioning are
(15:47):
you open to change? As we move in to that
period of time where people, particularly with Easter being late this.
Speaker 4 (15:53):
Year in twenty twenty five.
Speaker 3 (15:54):
It really gives a good three to four months for
people to work on lifestyle and if you do have
that goal of you know, losing a ten fifteen kilos,
there's certainly time to do it, but it's about starting
now and really being open and committing to that change process.
And like everything, LeAnn, once you're in the momentum, it's
a lot easier. So the best thing you can just
do is get started one hundred percent.
Speaker 2 (16:13):
That it's just one foot in front of the other,
isn't it.
Speaker 3 (16:16):
It is, and working with someone to have that guidance
and support as a collaboration rather than reverting back to
that very didactic approach of a health professional telling you
what to do and you, you know, naturally resisting that direction.
So a real change of mindset about how you're approaching
lifestyle change and seeing a dietitian a coach to someone
on your team and you're collaborating to achieve a mutual
(16:37):
outcome in a way that suits you. And that's the
art of that one on one consultation.
Speaker 1 (16:42):
One hundred percent, because then you can make empowered choices
and feel in control of your choices, which means if
I'm more likely to want to do them and continue
to do them long term as well. Alrighty, well, our
media article or I study for the week SUSIE is
a new one that we saw a large research online
talking about. It's basically a study that links depression and
fiber intake. Now, we've known for some time that there's
(17:04):
very strong research and more and more coming out each
year for mood depression, mood and plant based Mediterranean intakes
and increasing your fiber intakes. So this is not new research.
But this was an interesting study. It's very new. Came
from October twenty twenty four in the Journal of Behavioral Neurology,
and it was titled the Association between Dietary Fiber and
(17:26):
the Severity of Depressive Symptoms.
Speaker 2 (17:28):
So it was an interesting study.
Speaker 1 (17:30):
It basically used research and data data from two thousand
and seven all the way up to twenty eighteen, and
they had close to thirty thousand participants and basically they
classified those participants into types of depression, so they were
roughly twenty thousand with nondepressive symptoms, roughly nearly five thousand
with mild depressive symptoms, around fifteen hundred with moderate depressive
(17:52):
symptoms and nearly seven hundred with moderate to severe depressive symptoms,
and then nearly three hundred with severe depressive symptom. So
they basically grouped them all into those groups and then
they adjusted for a lot of the different co founders
that they observed and what they came out with the
conclusion that they came to was that there was a
negative correlation between total dietary fiber intake and depressive symptoms.
(18:16):
So it basically found that the higher the fiber consumption
in the diet that was associated with the reduced severity
of depressive symptoms. And if you're interested in food and mood,
have a look at the Smiles trial, which is done
here in Australia. It was a landmark study Smile Smili
Smiles trial down in Victoria, Melbourne, I believe, and it
(18:36):
basically showed that a modified Mediterranean style diet can be
very positive in terms of mood and depression as well.
So that was some of the first research that came
out and now we're seeing more and more being linked
to high fiber intakes, better quality diets, fresh fruits, that
sort of thing. So basically, when they broke down the
types of fiber. What they found was that soluble fiber,
(18:57):
so that's a fiber that's really rich in things like
fruits and vegetables that showed the strongest association. So there's
a lot of manufactured products on the market, high protein
you know, high fiber bars, high fiber crackers, high fiber drinks,
high fiber breakfast cereals. It wasn't that type of fiber,
not that sort of modified fiber that brands are putting
(19:17):
into products. It was more the fresh, wholesome type of
fiber that's actually found in fruits and vegetables. So this,
I think kind of reconfirms that the message or the
research that we know the role of dietary fiber in
supporting mood, in supporting mental health also important, you know,
highlighting things such as reducing inflammation and improving gut microbiota
(19:39):
as well, which we know can you know, come from
a high fiber diet, a high plant based diet, and
may also influence things like depression as well. So there
were a couple of, you know, different things where you
might have saying it wasn't such a strong kind of
research study, but overall it basically indicated most people aren't
eating anywhere and hear enough fresh fruits and vegetables, and
(19:59):
if you're into depression, if you're into mood, if you're
looking into interested in that field, you certainly want to
up your intake of fresh fruits and vegetables. Because we know,
we have the research that ninety five percent of Australians
and it's very similar around the rest of the world
in America, in the UK don't eat the recommended amounts
of vegetables each day. And I think it's only something
like is it like fifty percent only achieve the recommended
(20:21):
fruit intake as well.
Speaker 3 (20:23):
It's really low and we were just talking again off
air about it. Doesn't surprise me because as soon as
you're out of the house it's almost impossible to get
anything that's got dietary fiber in it. Like you order
a burger, a sandwich, a wrap, they're all on highly
refined carbs.
Speaker 4 (20:37):
Rice and noodles.
Speaker 3 (20:38):
You know, you don't get whole you don't get brown
rice very often, like even in a sushi train, like
maybe one tent out of every ten options is black
or brown rice. You know, the amount of vegetables you
get served as sides or you're paying an extraor excruciating
prices for them. I think I paid eight dollars for
a side salad in Yamba and it was literally lettuce
and some greater carrot. Like, it's really difficult, and it
(21:00):
also can cost a lot, particularly if you're eating out,
so it requires a lot of mindfulness and with the
cost of food, you know, using things as we've spoken.
Speaker 4 (21:08):
About before, like salad bags or pre cut vegetables means.
Speaker 3 (21:11):
That you're getting a lot more serves of that fresh
food at a better price point. But yeah, it is
really tricky, and I think it's just a good reminder
for all of us because a lot of people struggle
with mood problems, you know, a lot of people need
anti anxiety or antidepressants, and certainly dietary interventions have got
strong data to support there's any good things that come
(21:33):
from that, and I think we're only just starting to
understand the huge role fresh food and plant based food
has in all of those areas. But if you're away
at the moment on holidays, just notice how much more
difficult it is, and having a bit of salad or
vegies at home before you head out anywhere is a
good way to bump up your intake.
Speaker 1 (21:52):
Absolutely, but probably that leads nicely into the supermarket product
that we found of the week, which is Coals brand.
So the Coals Perform range, which we quite like. They
do some really good soups, they do some good fresh
re heat kind of meals in that section. It's a
sort of a different banner under the Coal's product, the
Perform range that largely has a sports dietician on board,
(22:12):
and they do create better products, you know, lower carbohydrate,
higher protein, a little bit higher fiber.
Speaker 2 (22:17):
So these are wraps that we've.
Speaker 1 (22:18):
Found in that same Perform range, which you're an interesting product.
I'm not going to say I love them, but I don't.
I'm not going to say I don't love them, but
they're interesting. So we'll talk through them today. The Coals
Perform high protein whole meal and quinoa wraps. There's eight
in a pack and the five sixty grams total, and
they retail for about five dollars fifty, so, you know,
(22:38):
less than a dollar a wrap, which is very standard
for wraps. And when we look at the ingredients, first
ingredient is water, whole meal wheat flour is a second
ingredient forty two percent of wholemeal wheat flour, followed by
soy protein isolate. That's how they're bumping up the protein
in this rap. Followed by a vegetable shortening, one of
Susi's favorite products. And I'm king, we're largely coming from
(23:01):
palm oil, followed by mulsifiers four seven one wheat gluten,
oat fiber.
Speaker 2 (23:07):
There's kin wa and off air.
Speaker 1 (23:08):
Susi and I were saying, oh great, these are kima wraps,
and I looked at the ingredients, so I said, where's
the kin war? And I had to look at that
list three times before I found it him right at
the bottom.
Speaker 2 (23:16):
And it's because the kima in the rap, Suzi is
one percent awful.
Speaker 1 (23:21):
Coals do better. That's not okay. You can't call it
a wholemeal kinoar wrap with one percent KINOI. I'm appalled.
So it's buried right down. That's why I didn't notice
it to start with one percent kinwa, which is awful,
baking powder, thickeners, citi de regulators, mulsifiers, some eyegei as salt.
Speaker 2 (23:37):
Which is good, particularly if you've got issues.
Speaker 1 (23:39):
With your thiroids, and some preservatives to round us off,
So certainly a process product. Is this fine to have, Yes,
like wraps are fine to have, but certainly there are
better quality types of or less processing in some of
our whole grain or multi grain types of breads. I'm
much more a fan of breads than wraps my clients,
which I know you are too, SUSI.
Speaker 2 (23:58):
So this is definitely a process products.
Speaker 1 (24:00):
And then if you look at the ingredient panel, so
per serving, which is per wrap about eight hundred kilodeels
eleven grams of protein, which is quite high for a wrap.
But it is a larger wrap as well, given that
it's about two hundred calories twenty two point six grams
of carbohydrates, so it's actually a lower carbohydrate wrap compared
to the size. Compared to that size if you looked
(24:21):
at what's the big brand like Helgers or something, it's
certainly a lower amount of carbohydrate overall. If you will
compare the same size wrap, Thatt is four point seven
total and two point five saturated. And they haven't listed
on the calls online the amount of fiber in the wrap,
but I'll see if I can find that on the
nutrition label. It's very small. I think it's says six
(24:42):
grams of fiber anyway. So overall it's an interesting product.
It's certainly probably less carbohydrate, higher protein, but it's still
an overly processed product. So unless I had a client
that was really struggling with their protein intake, I mean,
I'm certainly not giving anyone this for the kinwhile. Let's
be honest, it's one percent in there. And something that
is quite interesting, Susie, is they've docted the photo like
(25:03):
on the actual marketing in the packet, allegedly, and he
won't be happy with that, Lawyer David will alleged important
may it appears that they may have docted the pack
because if you look at the photo of the wrap
on the pack there's all these black dots which one
(25:24):
may assume would be the kin wire in it. But
then if you actually look at the wrap inside the packet,
because the half the packets see through so you can
actually see the product in there, I don't see any
kin warre in site naked to the visible eye, because
you know, there's only one percent kinwire in there, Susie.
So that to me, I'm not happy with Coles. You know,
may or may not have happened for the record, but
(25:45):
I'm not happy with that.
Speaker 2 (25:46):
What do you think.
Speaker 4 (25:47):
It's just a really interesting product.
Speaker 3 (25:49):
I think you sent it to me late last year
and I thought, oh yeah, because my bug bear with
wraps in supermarkets is that there's so many low car
wraps and they're so poor quality neutrib They're so ultra
process to create this product which is all protein, no carbohydrate,
which defeats the purpose because if we're encouraging people to
have whole grains, whether it's bread or wraps, we want
(26:11):
a certain amount of carbohydrates for energy. And I have
all these clients who buy these low carb wraps and
I just tear my hair out because they're so ultra processed.
And typically my favorite wrap and I'm like you, I
bread is better, but certainly at times you might.
Speaker 4 (26:23):
If I'm traveling, all take wraps.
Speaker 3 (26:25):
My boys like them for school, and my go to
is them whole grain minis, which you can find in coals, Woolies,
and audi It's all the same product and they are
about eighteen grams of carb per serve. They are about
three grams of fiber, and they've got a little bit
of whole grain in them. They taste good, and they're cheap.
They're like two dollars per packet, which is really good
for the budget. So these wraps from a macro perspective,
(26:47):
I like them because they've got twenty or so grams
of carbohydrate and ten grams of protein, which is a
nice blend. And I'm with you. You know, they've got a
whole meal base. But as you've described, when we go
in deeper, there's a lot of stuff in there.
Speaker 4 (27:00):
I don't like.
Speaker 3 (27:00):
You know, vegetable shortening shouldn't be used in food now.
Vegetable shortening is a terrible type of fat for us
in some cases that we're adding trans fats to the diet.
I'm not sure in this case because they haven't specified
and we don't label for trans in Australia, but certainly
shortening is not a good ingredient across the board. And
I'm like, you like, don't mascerate it with one percent
KINOI it's perform. You know, last year we spoke about
(27:21):
the wraps that have of I think no spinach or
like one percent spinach and give them green color. You know,
they're masquerating is healthy and we don't like that.
Speaker 4 (27:29):
So I'm with you.
Speaker 3 (27:31):
I don't think it's a bad choice. I'd give it,
you know, a seven out of ten. But I would
still go back to the whole grain minis because I
think they're better nutritionally, they're cheaper, and you're not getting
some of those ingredients, particularly that vegetable shortening, which I'm
not a fan of. So you know, I think they're okay,
and you know, for athletes who need more carbo hydrate
and a bit more protein. I'd use them with vegetarians definitely,
(27:52):
because I can struggle to get my vegetarian clients to
have enough protein. So for example, if I had a
vegetarian client who used that rap with a hard bore
egg or two, that would be a good way for
them to get protein in. But I certainly wouldn't be
my default wrap of choice. I will always go back
to the whole grade minis because I think macro they're better,
they're less processed, and they are cheaper.
Speaker 1 (28:13):
I agree, And I like when you said it was perform,
you know, Cole's perform.
Speaker 2 (28:19):
See what you did that.
Speaker 3 (28:21):
Oh you're in a good rood today for the start
of the year, and we are coals very open to
sponsorship though in the segment, so all consulting if you'd
like any further ago.
Speaker 2 (28:30):
But then please sponsor us.
Speaker 4 (28:32):
They do have some great products, the perform Range.
Speaker 3 (28:34):
We're a big fan of the meals and the soups,
so yeah, can't win them all, all right, lean well
to rap us off for our I think this is
the second or third episode of a brand new year.
We've had a lot of questions come through because we
have launched one of the first, if not the first,
formulated creative supplement for women under our design by Dietitian label.
We have a pure range, which is one hundred percent creating,
(28:56):
and then we have two functional beverages that are low
calorie Vitality and our Energy Blend.
Speaker 4 (29:01):
And we've had a lot of.
Speaker 3 (29:02):
Questions from our listeners who are giving it a go
with the goal of optimizing body composition, improve cognitive function
and mood. But when it's the best time to take it,
so you're kicking in a set because you have been
doing some latest research, But generally with athletes, we would
use it after a workout with a meal to have
the prescribed dose three to five grams. And then we said, well,
if you're not working out and just taking it for
(29:23):
a functional sort of cognitive benefit. And we think our
position is create with If I'm wrong, it is better
to have it with food.
Speaker 4 (29:32):
It doesn't really matter what time to take it.
Speaker 3 (29:34):
It's about consistency, but it is better to have it
with food. And if you do work out, possibly straight
after is the opportune time.
Speaker 1 (29:42):
Yeah, I was diving into some of the research and
this is certainly mostly if you're looking at the strength gain.
So we know creating is one of the most it
is the most studied sports nutritional supplement in the world,
So we know that it has very very strong research
and a sports nutrition perspective, but we also know that
there's new and emerging evidence from a cognitive perspective. And
for you know, women going through those hormonal years peri,
(30:04):
metopause and beyond, creating has been shown to be more
and more helpful as well. But if you are taking
it from an exercise perspective, you're looking to get stronger, fitter, faster,
there is a small amount of research that actually what
the research suggests is there's no real significant difference in
muscle mass or strength gains if you were to take
it pre or post exercise. If you took it pre exercise, great,
(30:25):
if you take it post exercise great.
Speaker 2 (30:27):
There was a.
Speaker 1 (30:28):
Potential advantage to taking it closer to your workout because
there was a bit of school of thought that there
was that increased blood flow and enhance creatine transport uptake
immediately after exercise. So if you as someone who was
truly looking for that like one or two percent edge,
I would say take it as like a post workout
thing with your meal. But if you didn't so much work,
(30:50):
I know a lot of our clients will take the
energy one as a pre workout option, as a natural
kind of energy boost pre workout. I myself do that
as well. I'm not looking to, you know, have that
one per edge. I'm just looking to train, get a
little bit stronger this year, and you know, have my
clothes fit me nicely. That's basically my coast to twenty
twenty five. So I'm not too concerned about the timing
of that. But again, there is a very small amount
(31:12):
of research that shows that if you are looking to
update creatine that little bit easier. Combining that with about
a one is to one ratio of protein and carbohydrates
is thought to update creatine a little bit easier by
the muscle as well, So you're going to get a
one is to one mix of protein and carbs generally
with a meal. So if you go and you do
your workout in the morning, you come back, you have breakfast,
have your creatine with your breakfast. Basically if you are
(31:34):
working out and it's not around a meal time, like
if you're I don't know, a student or a ship
worker and you hit the gym at say two o'clock
and you come home and you're like, well, I'm not
going to eat my dinner at three pm. I would
just have a bit of a protein shake, say that's
with your protein, and then I'd add a bit of
milk or fruit to that for a bit of carbohydrates,
and that would give you that kind of one is
to one ratio. So I think the bottom line here
is that the benefit that most women are going to
(31:57):
get from creatine is by taking it daily irrespective of
if you work out or not. You don't just work
out and take creating. You take it daily regardless if
you're exercising or not. And then for those looking to
get that little, you know, couple of percentage of an
edge when it comes to working out, you would try
to do that and have the creating it with a
post workout meal.
Speaker 2 (32:15):
If you could perfect. I love it amazing.
Speaker 1 (32:18):
All right, Well, if there's nothing else to add that
brings us to the end of the nutrition catch for
another another I was gonna say another year, but it's
not another year, it's another week. So if you are
interested in our products, our creatine, our functional hot chocolate's,
our protein powders, they are found at designed by Dietitians
dot com and as I said Susie and I, it's
our busiest time off year, but we've still got openings
for any new clients, particularly our podcast listeners. We would
(32:40):
absolutely love to work with you guys. Send us an
email if you would like just to know or explore
some options with us. I'm leannet Leanneward dot com dot
are you, and Susie is Susie at Susieborrow dot.
Speaker 2 (32:50):
Com dot you.
Speaker 1 (32:51):
We'd love to have a chat and we wik at
you guys in the next episode.
Speaker 4 (32:54):
Have a great week.
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