April 1, 2025 • 37 mins
In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward share practical, easy-to-implement tips for keeping your diet on track while traveling. Whether you’re constantly on the go for work or just enjoy the freedom of travel, staying healthy and managing weight can be tough at airports and on flights. Discover their favorite travel snacks, healthier airport options, and how to maintain balance when you’re away from home.
Additionally, they dive into the world of tinned fish—a surprisingly affordable and protein-packed option for busy, budget-conscious eaters. Susie and Leanne break down what to look for when choosing tinned chicken, tuna, and salmon, and why it’s crucial to read labels to ensure you’re getting the protein you think you are.
Plus, they explore some surprising gluten-free food options, perfect for anyone looking to reduce gluten or manage celiac disease.
See omnystudio.com/listener for privacy information.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Do you travel for work or maybe you travel regularly
because you can, But certainly holiday eating and food at
airports can seriously derail most diets. So on today's episode
of The Nutrition Couch, we deep dive the easy ways
to keep your diet on track when you spend plenty
of time in the air.
Speaker 2 (00:18):
Hi, I'm Susie Burrow and I'm Leon Ward.
Speaker 1 (00:20):
And together we bring you The Nutrition Coutch, the weekly
podcast that keeps you up to date on everything you
need to know in the world of nutrition, as well
as all things food and travel. We take a closer
look at tin proteins like chicken and fish and share
what to look for and what to avoid.
Speaker 3 (00:34):
I found a brand new lean meat pie.
Speaker 1 (00:36):
I'm keen to get Leanne's thoughts on and our listener
question is all about choosing smart gluten free foods. So Leanne,
we are refreshed and relaxed after our second Nutrition Couch
retreat at Kingscliff last week with a divine group of
twenty women.
Speaker 3 (00:53):
How are you feeling after our second retreat.
Speaker 2 (00:55):
I'm feeling very refreshed.
Speaker 4 (00:57):
I do wish we stayed and had a little, you know,
extended spa visit for ourself. But we did make that
choice to go home to the kiddies, and I don't
regret that, so I feel really good.
Speaker 2 (01:05):
Besides the massive amount of traffic I.
Speaker 4 (01:06):
Gone the way home, it was just so much fun,
Like you could hardly call it work. It was honestly
just such a good time. And there are so many
different women from so many you know, walks of life,
but we all just come together because we've all got
the same common goal, right. We just want a weekend
full of wellness and self care, to just go away,
drink you know, some fabulous wine, have some fabulous meals,
(01:27):
move our body, learn a little bit about nutrition, and
just have a really great time together. So I don't
think it could have gone better, honestly if we tried.
It was so much fun and I really am looking
forward to doing it all over again. But we still
and undecided if we do it at the end of
this year or leave it till next year. Aren't We
were like fifty to fifty on the fence.
Speaker 1 (01:45):
So first of all, I'll describe the different groups of women.
We had such a range. First of all, they came
from all over Australia. We had one gorgeous woman from Roma,
like outside Roma in the middle of Queensland, like literally
drove like eighteen hours or something to come that sing exaggeration, not.
Speaker 3 (02:01):
That far Perth like.
Speaker 1 (02:05):
Two from Perth yep, amazing like such as a good,
amazing mix.
Speaker 3 (02:09):
So I had some.
Speaker 1 (02:10):
We had some who were on like a friendship get
away with a little bit of health thrown in. We
had a baby moon, which was fantastic. Then we just
generally had a lot of women who were looking to
already doing a lot, looking after themselves, but really wanting
to age positively. We had a gorgeous girl who's trying
to have a baby in the near future. So it
really can be whatever you need it to be. It
(02:31):
can be a full immersion. It can be an opportunity
to consult with Leanne and I when you wouldn't normally
do that or be able to do that. It was
time away from the children, but with a bit of
nutrition thrown in. It's a sort of a mix between
a health retreat and then a spa. You know, you
get the day spa experience. There's exercise options with the
gorgeous to nil to do yoga and pilates each day,
(02:54):
walks with us beautiful food. I have to say that
Peppers Kingscliff Catering is our standing for the nutritional needs
we had or should. We had a mother and daughter
team as well from the Blue Mountains, which was great,
again just both working on separate health goals. So I
think that if you are thinking that you would like
to do it, it's a great opportunity to bring a
(03:15):
friend or even your daughter. But we are deciding whether
to run one in October this year or just hold
it annually in March. It is you know, it's amazing
and it certainly doesn't feel like work for me, but
it's been a huge amount of admin type work for
Leanne and as starts just deciding whether we do run it.
So yes, please do send us a message if you're
seriously keen about coming along and let us know whether
(03:37):
October would be viable or really March, because we will
make that decision in the next couple of weeks based
on our listeners. I can't stress enough it's an amazing
weekend and as I said, it's really inspiring. We do
two or three education sessions, so yeah, I can't I
think it's an amazing way to spend a weekend for
motivated women who want to refine their nutrition.
Speaker 3 (03:58):
But yeah, let do let us know it. Ad In
at the nutritioncouch dot com.
Speaker 1 (04:02):
Don't dms because we tend to lose those we get
a lot, So please email us at admin at nutritioncouch
dot com. The nutrition couch actually isn't it admin at
the nutritioncouch dot com.
Speaker 4 (04:13):
And I will say there's extra information about the retreat
if you go to our Instagram page, which is just
the Nutrition Couch podcast, and there's a little pins post
at the top. It's a bright yellow post that says
more about the retreat, what it includes, what's on offer,
the price.
Speaker 2 (04:25):
Obviously ignore the days.
Speaker 4 (04:27):
But if that is something that you feel like, would
you know you would like to come to, please do
sent us a message because we do need to make
these bookings, you know, four to six months in advance.
We are probably going to make that call within the
next few weeks. And there are of the twenty women
that came, I think what six of them came with
like a friend, a buddy, a family member, and the
other fourteen of them were completely solo. So please do
(04:48):
not feel like you have to bring somebody. The majority
of the women and even the same from our first retreat.
I think sixteen out of the twenty and our first
retreat came solo, so don't feel like you have to
bring a friend. It is still incredible experience by yourself
with your coming solo, and you will meet a ton
of friends, like the ladies from the last retreat've started
their own like little WhatsApp support group or something.
Speaker 2 (05:08):
I just love it. I think it's so.
Speaker 4 (05:09):
Wonderful and just it's just women supporting women and it's
such a great weekend.
Speaker 3 (05:13):
True, all right, I am well.
Speaker 1 (05:15):
One of the topics that we spoke about in relative
high detail was tinfish actually, and the reason this has
been on my mind is for two reasons. One, I
did a review for Good Food on the best options
when it came to tinfish across the board, whether it's
a sardine, salmon, mackerel. And secondly, we covered this a
lot looking at products in supermarket because I think at
(05:35):
the moment, with budgets and the cost of food, tinfish
has become an affordable option. So you know, sometimes we
perceive it as being expensive, like I'm a big salmon consumer.
Of course, as a consultant to tassau, but that's fresh salmon.
But when it comes to tind, I quite like red salmon.
I find it really nice on sandwiches and crackers. But
you'd look at it and think, oh, it's expensive, like
(05:58):
a tin of red salmon. And Cole's Home brand, which
is all the same product ninety nine percent fish, retails
for over ten dollars. It might even be twelve dollars.
But if I buy that, I will get at least
four lunches, if not more. So that's you know, two
three dollars a serve versus if you're buying lunch twenty dollars.
So I think we can it can certainly be an
affordable option. I feed Taco the Australian Shepherd tins of
(06:21):
sardines at a dollar apop. Very good for his Amega
three if you love sardines. They're very very rich in
a Mega three is one of the highest natural sauces.
Speaker 3 (06:28):
And then of course we.
Speaker 1 (06:29):
Have our tuna, and tuna is still a very good
option nutritionally, you know, it's very high in protein. But
the key message that I want to talk about today,
because it was a question that came through our design
by dietitians Instagram. Someone had actually asked about tin chicken,
and it's actually very similar in terms of percentages when
you look at that, whether your preference is for tuna
or chicken. But it may come as a surprising ann
(06:51):
that some of the well known brands can have as
little as fifty percent fish in the tin because of
they put sauces and extra things in, and that means
that they can put less fish overall. And the issue
with that, of course, is that you're not getting the
protein that you think you are, because we often think
a serve of tuna or salmon or chicken would give
about twenty grams of protein for one hundred grams serve minimum.
(07:12):
But I think it may come a surprise to some
of our listeners that some of those small ninety five
gram cans can have as little as twelve grams of
protein per serve because they're packed full of other additions.
And back in the day when it wasn't such a
big section of the supermarket, I would often have clients
asking me whether they should get spring water or whether
they should get oil, and I would say, to be honest,
if you prefer the oil, drain it off and enjoy
(07:35):
the tuna, but more likely now they're in sauces, whether
it's you know, mayo, sweet chili, mixed and generally you know,
I think John West is down to like fifty five
percent fish. A lot of the general ones are about
sixty And really it's only the plain ones, like the
tuna slices or the plain chicken in a can, that
have got upwards of seventy percent, and even then it's
(07:55):
a bit low. When it comes to protein, they range
between twelve maybe fifteen sixteen, which generally isn't enough. Is
that when we're looking for a key protein source at
a meal.
Speaker 4 (08:05):
Yeah, one hundred percent, but you did hit the nail
on the head. It's generally the flavored ones, particularly the
ones like there was one I looked up for a client.
I think it was like a Mexican flavor. So yes,
it had the tuna in there, but it also had
a bit of onion, capsicum, corn off the top of
my head, and the protein was very low, like I
think it was maybe fourteen grams. So when you tend
to get into more of the flavored ones because they're
(08:26):
adding additional things and they're alongside the tuna, the protein
content drops downs. Well, I have certainly said to my
clients that's fine if you want to use that one,
but I need you to use two tins, because two
small tins. If it's got say twelve or thirteen grams
of protein a tin is still only looking at about
twenty four twenty six grams, and it's ideal to have
twenty five to thirty if not for some women forty
(08:47):
grams of protein in a single meal, when really the
goal is fat loss, or the goal is muscle gain
or improving your strength. So it is really important to
read your labels. But typically if you are looking for
the highest amount of protein perin, you'll best to go
with spring water because it just has a highest amount
of tuna in it overall. But then salmon's are very similar.
You don't tend to get too much flavored salmon, do you.
(09:09):
It's generally pretty plain the salmon. It's more the flavored
tunas that are more abundant within the supermarkets.
Speaker 1 (09:15):
There's a few, but I think with salmon it's more
common to have it just as the pink called the
red salmon. There are a couple of flavored ones and
it's kind of the same situation, and the same with
the chickens. So the plain chicken in spring water, the
woollies little tin has got seventy percent versus say sixty
for the flavored variety. So across the board, when you're
spending money on food, you want to pay for the
(09:36):
key ingredient really, so you're actually much better to buy
the tuna slices or the plane and then add a
bit of your own sauce because then you get control
over it, and then you're getting a much higher proportion
of the fish. So I think it was just a
good topic to talk about in general, because I think
we often assume, particularly tin tuna has a lot more
protein than it does. And in the case recently we've
reviewed thean a couple of those tuna meal kits, and
(09:57):
the tuna meal kits that have got the beans in
them to have upwards of twenty because you get some
extra protein from the beans. So it's very easy actually
if you get tin tuna to add some of your
own beans, a little bit of chili sauce or whatever
your flavor preference is, and you're going to have a
much higher protein meal with less additives than the sort
of flavored varieties that you're paying for thinking that they're
still high in protein. They're just not as high as
(10:19):
we do think they are.
Speaker 2 (10:21):
One hundred percent.
Speaker 4 (10:22):
And I'm a huge fan of adding something like beans
or legumes into the meal with the tuna, because you're
getting the benefits of, yes, the extra protein, but also
a nice little fiber bump and sometimes a bit of
plant based iron as well. And we know that beans
and legumes are a wonderful addition for our gut health,
in particular because of the fiber. So I love if
a client wants a particular type or brand of tuna
or flavoring or I do know the protein's lower, it's
(10:44):
sort of sitting around that twelve fifteen grams. I'm a
huge fan of saying, or we'll add, you know, a
bit of chickpeas or add some black beans in there,
and to also add a little bit of feta or
goats cheese or a little bit of cheese if if
they like it, if they're tolerated, and those three combined
will give an overall boost or another excitm A boiled
egg with a tin of tuna, that's going to give
you that twenty plus grams that ideally most women need
(11:07):
in a single meal. So it's just about being smarter
with your choices and really reading your food labels. Because
just a tin of tuna, even across the different brands,
the smoke tuna, like, I'm a big fan of the
smoke tuna, but that is a little bit lower than
the tuna in springwater or the tuna and olive oil.
I just like it from a flavor perspective, particularly if
I'm putting it on a cracker, if I'm mixing it
through a salad, I've got a lot of other flavors
(11:28):
going on, But I myself like the smoke tuna on
crackers with some tomato, cucumber, et cetera. But I'll always
make sure I put a bit of goats, cheese or
some fetter or something on there to boost up that
overall protein because it is a couple of grands lower
than some of the other tins in the spring water section.
Speaker 1 (11:43):
True, And I think the other message is that whilst
tin tuna is a good source of protein, particularly when
you get the plain varieties, keep in mind that tuna
has nowhere near the amiga threes that salmon does, so
salmon is naturally higher. In some cases, tuna will be
low fat, so they've taken the extra oils out to
make fish or capsules will use for another product. And
so salmon is a better choice nutritionally, if we were
(12:05):
being one hundred percent honest. I'm not just saying that
because I consult to a salmon company. It's just nutritional fact.
So tin salmon is much much higher in a Mega three.
Sardines are much much higher again, as is macrel. So
if you actually are looking for a Mega three, is mackerel.
Sardine's your best bet, followed by tin salmon, and the
red does have slightly more. The other bonus of salmon
(12:25):
that you don't get unfortunately in the tunas because they
don't have the calcium rich tuna anymore, is that the
salmon is very high in calcium, so it's got the
little bones. If you consume them, it's a really rich
natural source of calcium, So you get up to three
hundred milligrams of good quality calcium with salmon and the bones,
particularly if you're someone who needs more calcium in the diet.
So if you like it, it can be a really
(12:45):
good choice nutritionally. The same with sardine, and sardines are
also very very high naturally in calcium, so a good
way for non dairy eaters if you like fish, to
be getting that extra source of calcium in the diet
as well. So just something I thought was topical because
I know a lot of listeners will use tin salmon,
and I heard you say on the weekend that actually,
sometimes in some cases you may need two of the
smaller tins to actually get your protein requirements of say
(13:08):
twenty thirty grams of protein per meal, So that can
be an option as well, particularly if you're buying them
from a budget perspective and they are cheaper to buy
on sale and you stock up on tin tuna with
sometimes you may just need too to get the actual
amounts that you're needing.
Speaker 4 (13:22):
Absolutely, and I will say that this is mostly an
Australian thing because I did do an Instagram post probably
twelve months ago now and I did quite well, like
it had over one hundred thousand views, and it sort
of had a bigger reach internationally and so many people
were commenting the post was something like, you know, psa
public service announcement, one tin of tuna isn't enough for
most women in a meal to lose weight, and heaps
of Americans like commenting and they're like, what a tin
(13:43):
of tuna's like twenty five thirty grams?
Speaker 2 (13:45):
What are you talking about?
Speaker 4 (13:46):
So I will say that this is typically more so
obviously what we've noticed in Australian based supermarkets. If you
are listening overseas somewhere, just a really good, you know,
reminder to check your food labels, and it may or
may not be the case for the country that you're
living in.
Speaker 1 (14:00):
True, all right, Lee and well, food and travel. I
think this has been on my mind because I do
have quite a few clients who travel to interstate, you know,
multiple times a week. They're spending a lot of time
in the quantus lounge, and sort of the habits that
come can be less than conducive when it comes to
weight controlled at alone weight loss. So I just want
to talk a little bit about the key strategies when
(14:22):
you do travel regularly, whether it's because you can travel
or because you're traveling for work. So I'll kick off
by saying that one of the messages I share with
clients when it comes to work travel is that it
is work. So sometimes we're very programmed to go to
the airport, go straight to the lounge, have everything on
offer whenever they're bringing stuff around on a flight, having
(14:44):
that as well, and eating at all times at the day,
all night, even though it may not be a meal time.
You know, we get ourselves to the airport and suddenly
we're having a big meal before we hop on an
international flight. So I think it's a real mindset shift
to say that when travel is a routine part of
your life, you've really got to think of it as
such and as such have quite firm food structure, because
(15:04):
inevitably the foods that we're buying away from the home
are hiring calories, hire and fat, lower in protein than
meals you would prepare at home. So if you routinely
you're in the Quantus lounge and making a ham and
cheese toasty, which we all know is delicious. And if
it was an occasional thing, no problem. But if it's
multiple times, you know, once or twice a week, and
then you stop in on the way home and you
(15:25):
get the corn chips and the dip, the homus, the
carrot sticks, the glass of wine. You know, that is dinner,
let alone, before you hop on the plane and have
the snack they bring around, which in my experience with
quantus is inevitably pastry. So I think it's first of
all good to be mindful of the effects, and then
if you ask someone who does it regularly, be clear
on how to do it. So one of the key
things I encourage clients to do or I do myself,
(15:47):
is whenever I'm traveling, whether it's a car trip or
plane trip, even internationally, I'll always take with me some
cut up edgies and a wrap. And the reason is
that one, I'm tight and I don't want to pay
thirty dollars for a substandard meal at the airport before
I fly. But at least if the plane's delayed, if
I don't like the food on the flight, if you
don't get fed till quite long, I've got something I
(16:09):
can have with a coffee or a tea that will
keep me full, and I'm not going to macas.
Speaker 3 (16:14):
And then the veggies.
Speaker 1 (16:15):
You just never get enough fresh food when you're traveling,
like they don't serve much on a plane. You get constipated.
You can't pick up at at the quickie mite before
you hop on a flight, even if you can get
a cheese and crackers. So I just find then that
you've got a small, healthy, minimal to go and you've.
Speaker 3 (16:29):
Also got some fresh food.
Speaker 1 (16:30):
Now, if I'm at an airport where they've got low
car rice paper rolls or they've got Mexican and I
can get a naked Brita bowl, sure I'll get it.
But it also means if that's not available, if it's
late and the airport's closed, I've always got something that's
lighter and healthier than getting the good old ham and
cheese clissant all the toasty with the coffee that is
routinely at airport. So I think starting with something decent
(16:52):
is a really good place. So that's sort of the
first thing that I would certainly encourage people to be
doing is always take something with you.
Speaker 4 (16:59):
Yeah, I agree, and I think more when we're thinking
about those smart snacks, there aren't that many available at
the airport, and if they are, you know you're paying
seven bucks for a little nut bar, or you know
you're getting a little thing of fava beans which is
five six dollars. So where you can, it's going to
be certainly better from a budget perspective. Another thing I
love is telling my clients to like freeze the yogurt
pouches and take it with them, just wrap it in
(17:20):
like a tea towel or something, so then when you
get to the airport an arrow or two later, it's
still nice and cold and you can have that as
a little snack or a little pick me up as well.
Other really smart airport choices. I love things like Vietnamese
so like roll do some really great options grilled do
some Lina burgers, and also some salad based options as well.
I don't mind Nando's. You can get a bit of
(17:42):
chicken breast aside of broccolini.
Speaker 3 (17:44):
But what else I fight?
Speaker 1 (17:45):
Yeah, I sometimes the wraps are okay, but I think
with the wraps you got to look for the small
ones because they can be absolutely massive. I think when
there's a juice bar, like getting a veggie juice is
a great addition, but avoid the fruit because they're sugary.
But if you get say a beech trit celery carrot
or a green juice, that can be a nice light
snack to have. I think if I have to get macas,
I would get a mini snack rap like you can
(18:06):
get the mini snack raps aren't youo bad if you
get the grilled one, and then if you team that,
say with a veggie juice, that would be a lighter option.
But I'm like you, I tend to either go rolled,
I go the naked sort of burrito type bowl with
no rice, or I sort of try and take my
own thing. I think, like at Sidney Airport they do
have sole origin in the Virgin Lounge, but the sandwiches
are heavy, but at least you can get something with
(18:28):
a bit of salad or a wrap like they do
have the wraps, but they're on white wrap like. They're
just never as good nutritionally as what you'd make at home.
Speaker 4 (18:35):
The antol Olers did and do actually have quite a
good few options if you there's quite a lot of
salads and offer a lot of them are pretty carb heavy,
but there are certainly some leaner ones, and there is
generally just an option of an extra server vegetable, so
sometimes I'll get like the beef noodlestuff with an extra
server veggie as an example, like the chicken rice vermicelli
salad with the extra side of vegetables. And poke bowls
(18:57):
are another really really good option as well. Isn't bad.
If you can find some of the brown rice rolls
with a bit of protein, and if you're lucky enough
to strike gold and can find some like sashimi with
some otta mammae beans and some seaweed, that's an awesome option.
But I will say be very very careful with lounges
because like you, Susy, I work with a lot of
women who have you know, their CEOs, their CFOs, They
(19:20):
travel a lot. They're always in the lounge, the first
class lounges with some of my really beauty clients. If
they're lucky enough to go in there, that's wonderful. There's
a chef, love cookie, whatever you want. But the general
sort of quantus virgin lounges aren't actually that good. So
I will suggest time and time again to my clients,
go and get a subway, go and get a rolled
take it into the lounge, and then you can enjoy
(19:41):
a little coffee or you know, a one glass of
champagne when you're in the lounge, because typically the choices
in the lounges aren't great. It's always the heavy curry,
the white rice, the toasted sandwiches, or it's like the
corn chips and the dip that everyone always grabs. So yes,
they have a few veggie sticks and stuff, but everyone's
loading up on the hommice. They're loading up on the
corn chips, they're getting the big jar of licorice and nuts,
(20:01):
they're having multiple glasses of wine, particularly if the flight's delayed,
and it all adds up. Then, like you say, you
jump on the plane and Quantus gives you like soamosis
or orange any balls, or like a slab of Turkish something,
it's typically not that great an option, so you're far
better to actually grab something outside of the lounge and
take it in with you because the lounge options, in
(20:22):
my experience, particularly when I've been there as well, they're
not actually that great and they're definitely not really conducive
to fat loss unless you're really doing some sort of
smart choosing while you're there.
Speaker 1 (20:33):
I do like in Quantas they have the soup. I
always think that's great, Like, really, soup is an ideal
food to have when you're traveling. Now, it can be
slightly heavier, but it's still always the best option. And
then if you make a snackplate with the soup, avoid
the bread. If you can with some of the cut
up veggies, maybe a little bit of cheese. Great, But
I notice that snackplate that comes there's always the corn,
(20:53):
chips and the hommas, and everyone thinks it's so healthy,
but it's just basically a massive calorie overload at the
end of the day. So I quite like and I
talk to my clients who travel regularly about having that
sort of rule. I don't have that snack food in
the week, or I don't have it when I'm traveling
for work. And then if you do have a special
occasion where you're going internationally on a beautiful flight and
you do want to enjoy that kind of stuff, it's
(21:15):
special as opposed to having it multiple times a week.
And yeah, the snacks on the flight, sometimes you'll get
like the little snack pack of sort of crackers and cheese,
but often, like when I flew to you last week
on Qantas, they gave it for culture and it was
described as being churizso and Persian fetter. It was literally
a slab of white bread with a crumble of churizzo
(21:37):
on the top. Like it was literally I reckon sixty
eighty grams of carb in this tiny box of white bread,
like it is the worst thing to eat when you're
up in the air. And what I've noticed, it's also
often pastry, Like it's like a chicken pie, which is
just sort of pastry and trans fat, and just like
really it's way too heavy for flying. So yeah, just
(21:58):
keep that in mind. I think it was just more
of a message if you're doing it regularly, there's a
lot of benefit to planning ahead, taking a few lighter snacks,
being discerning in the airport itself, and getting something half
decent and really having that rule of not indulging in
that what basically I would describe Leanne as poor quality
food just because you're traveling regularly, because it certainly won't
be doing your health or your weight any favors. All right, Leanne, Well,
(22:21):
I've got a product I want to show you. I
don't know if you're going to like it or not.
It was just a little bit random because we sort
of nutritionally always try and do healthy products and give
people options. But I was interested in this when I
came across it because I actually know the man who
owns this company because he was an ex football player
and I think he's a massive South City Rabbitos fan.
(22:41):
That's how it probably come across him. Maybe he actually
knows the roosters. Anyway, it doesn't matter. It's Sean Garlic
who has Garlow's pies. So Garlo's pies have been around
for quite some time. There's a big factory in Sydney
and traditionally you could always buy them in coals and
you know they're very they're pies beef, they're not overly healthy.
It's pastry. But in woollies there's this new Gallos Lean
(23:06):
beef pies two pack for nine dollars fifty and they've
got this big sign on them that says twenty grams
of protein. So my tail was wagging when I saw
at leam because that's actually really high for a pie.
It's really hard in pastry to find anything remotely healthy.
Most of the pastry based foods are made by one
or two companies, and without being slanderous, they're terrible quality nutritionally.
(23:28):
You look at the new ingredient list, they're still containing
hydrogenated fat. They're often made with margarine and shortening, which
is highly likely they'll contain some trans fats because we
don't label for transfats in Australia. We don't know, but
we assume it's probably in there. The meat quality and
content's very low, sometimes as low as you know, eight
ten percent, and sausage rolls and pies like these are
the foods we give our kids at parties, like we're
(23:49):
off out of our mind. Even the healthier varieties are
still not healthy. So when I saw this at twenty
grams of protein, I was like, oh, interesting, So I
wanted to show you and see what you think. Now
you're going to have to help me a bit because
it is one of these little woolies things.
Speaker 2 (24:04):
Yeah Joamina, read it up?
Speaker 3 (24:05):
Can you say it and read it?
Speaker 2 (24:07):
Yeah?
Speaker 3 (24:07):
Yeah?
Speaker 2 (24:08):
Or yeah?
Speaker 4 (24:08):
Ingredients yes, So, ingredient wise, the filling itself is fifty
six percent and the filling is made up of water
as a first ingredient, mince beef thirty nine percent, thickener
textured vegetable protein. That's how they're boosting the overall protein
because there's not a whole lot of mince in there
thirty nine percent. Then they're adding some TVP in there
(24:29):
to boost that overall.
Speaker 2 (24:30):
And in that.
Speaker 4 (24:31):
Textured vegetable protein is defatted soy flour caramel color, and
then they've used some pie seasoning, which is caramel color
one fifty C flavor six three five hydrolyzed vegetable protein,
corn flour, and rice flour. Then they've got some wheat
protein concentrate again I think, another addition to boost the
overall protein content, and then some herbs and spices, and
(24:54):
within the pastry that's the remaining forty four percent. So
the filling is fifty six percent, paystree is forty four percent.
Within the pastry, it's wheat, flour, water, marcharine, vegetable oil.
That's our vegetable fats, antioxidant, natural flavors, shortening, which one
would assume is probably palm oil or some form of
palm oil. Pastry conditioner, I don't know what that is.
(25:15):
Pastry conditioner full of milk, acidity regulators, a glaze, more
acidity regulators, and some colors. Five hundred four five one
one sixty B. So that's our ingredient list. I will
say there are a lot of numbers on that ingredient list, Susie,
I'm not too sure what the majority of them are.
Contains milk, gluten, soy, and wheat from an allergen perspective
(25:37):
and nutrition wise per serving. So one pie, which is
is it two hundred grams? I think yea two hundred
grams is one pie is just shy of two thousand kilosules,
so nineteen hundred and seventy kilosules. Twenty point eight grams
of protein, so it is, you know, more protein than
an average pie. Twenty one point four grams of fat,
(25:58):
so about ten percent fat, nearly eleven percent fat overall,
so certainly not a low fat food. Ten grams of
saturated fat quite a high amount. Forty eight grams of carbohydrate,
which is quite a lot for a very small pie,
like pies are not that big. Forty eight grams of
carb is quite a lot. Two point four grams of
sugar very low, nil dietary fiber, which is not ideal
from a gut health perspective or a health perspective, And
(26:21):
five hundred and fifty milligrams of sodium, which isn't it's
not low, but it's also expected in something like a pie.
I would say, like, not hugely concerning given that it
is a pie, but certainly higher calorie, a good boost
of protein compared to most other pies sadly no dietary fiber,
which is my favorite nutrient, and quite a heavy whack
of carbohydrate for a smaller product.
Speaker 2 (26:42):
I would say, would you agree?
Speaker 1 (26:43):
Okay, so I agree with everything you're saying. It's still
a pie. A pie is a pie. It's not a
healthy food. But what I wanted to say is that
of all the terrible pies in the supermarket, this one
is definitely much better calorie wise, four seventy two. It's
not low, but it's certainly sort of okay for a meal.
It's twenty grams of protein. You never see that in
(27:05):
a pie. You're lucky to see eight to ten. And
even though the total fat twenty one grams not low,
but the saturated at five grams per hundred is kind
of not too bad. Like, it's definitely a better pie
if you're buying pies. So the reason I wanted to
cover it was that so often we're just buying the
(27:25):
cheaper brands because they're the party pies. They're the ones
that are available, the Herbert Aboms, like the bigger pies.
They're all pretty terrible, but if you are occasionally feeling
like a pie, this is definitely a much better one,
because we really need to encourage the producers of these
pastry based products to improve the nutritionals. Like you said,
there's colors and additions in here that we would really
(27:47):
like to see less of. It's certainly a cleaner ingredient
list than we generally see. The meat is definitely better quality,
and I think that, you know, in terms of trying
to support producers to make healthier versions of of sort
of higher fat foods, it's.
Speaker 3 (28:03):
Definitely a better option.
Speaker 1 (28:04):
So I don't buy pies myself at home for the boys,
but if they ever said to me, can we get
a pie? I would absolutely this would be the one
I would get, because I just know how poor quality
the bulk of the mainstream pies are out there. So yeah,
I just thought it was a really interesting one. And
this kind of food you wouldn't have more than once
a month, if I'm honest. It's a very energy dense,
(28:26):
high fat food. But occasionally if you do really feel
like a pie with a salad or some veggies, you know,
as a Saturday night or Sunday dinner or something way
you watching the footy, this is definitely a better variety.
Speaker 3 (28:37):
So yeah, just interesting, I thought.
Speaker 4 (28:39):
Yeah, I agree with everything you said, like, there's no
way I'd ever write this into a client meal plan.
But if they turned it around and they said, look,
I love pies than my soul.
Speaker 2 (28:46):
Food, I really really want one.
Speaker 4 (28:48):
As you mentioned, certainly this is probably a better option
compared to the other pies on the market, and the
protein boost is nice so that you just have to
have the pie with a big side salad. You don't
need to then go scrambling to have a bit more
protein or something. So it can certainly fit in a
busy families lifestyle, but I would be very hesitant in
terms of how often you would have something like this,
And from a budge of perspective, it's not too bad,
(29:10):
Like five dollars for a pie is actually not too bad,
and there's a big thing on the front of it
saying you can pop it in the air for us,
So for busy families, I can certainly see how it
may work. But it is certainly what you would call
an ultra process food, and it is sort of on
par with takeaway that you wouldn't want to be doing
it too frequently, but overall certainly better then I guess
the other big pies on the market.
Speaker 1 (29:32):
Yeah, And I just think in general we all consume
way too much pastry because people often having croissants, you know,
party pies, sausage roll is very common for young kids.
So I think it's good reminder that pastry is really
a food you shouldn't be consuming more than a couple
of times a month really when it comes to trans
fats and saturated fats. So just keep an eye on
your overall. In takestics of the kids, I notice a
lot of kids will have croissants and only the weekend regularly,
(29:54):
and it really is an occasional food or as the
end would say, when you're in Paris, do I say that?
Speaker 2 (30:01):
And even we're reminded of the reath to treat.
Speaker 4 (30:03):
Remember we went to the cafe and we were trying
to find something healthy and there was literally just pastries ever,
and we were like, oh, it's a healthy option, and
the lady is like, oh, there's spinach and feta, what
like pastry something. I'm like, it's still it's still pastry.
Even though it is spinach and fettera. It's certainly better
ingredient wise, but it's still wrapped up in all of
that pastry. So it is I agree with you, like,
we just probably consume far too much pastry over all.
(30:25):
And then that doesn't even bring into your account the desserts,
the apple pies, the you know, if you're making your own,
you know, homemade sausage rolls at home.
Speaker 2 (30:33):
It's all of that. It all adds up.
Speaker 4 (30:35):
So I guess that leads kind of nicely into our
next listener question, which someone's written into us wanting to
know what are some of the best super market gluten
free foods, and not that pastry is really gluten free,
but I do find that a lot of my clients
that do need gluten free or that do have Celiac disease,
they need better options. And always the response I get as,
oh my goodness, gluten free food is so so expensive.
(30:56):
So I will start off by saying that naturally gluten
free whole foods are always going to be your best.
And I know this probably sounds obvious, but you've got
to start with the basics. Because fruit and vegetables are
no more expensive. Eggs chicken fish tofu beef, there's no
more expense from a gluten free perspective, brown rice, quinoir buckwheat, laying, dairy,
(31:17):
you've got your milk, you've got your Greek yogurt, you've
got your cheese, and yes, you need to check your labels,
particularly if you have Celiac disease, to ensure there's no
sort of gross contamination or may contein. But our whole foods,
they're our basics. And if that is filling seventy five
to eighty percent of your trolley like honestly, it should
be for good health. There's no extra expense there, so
(31:37):
they're of course our basic whole foods. Now, when it
comes to some better package options, and Susie and I
are certainly no purists, we eat packaged foods. We buy
it for the kids. We're busy mums, we're busy business women.
We buy packaged foods right, And there are certainly some
better gluten free options out there. When you're looking at
things like gluten free bread, you absolutely need to find
(31:58):
the bread with some visible whole grains in it. Gluten
Free white bread is just as bad as normal refined
white bread. It's going to give you the blood sugar spike,
it's not adding any fiber, and from a gut health perspective,
you need to find something with visible whole grains. I
really like the Bergen gluten free loaf, and I also
don't mind the Helger's gluten free loaf as well. When
(32:19):
we're looking at crackers, a Linus from a gluten free
crackers perspective are one of my favorites. Table of Plenty
do these great little gluten free mini rice cakes, and
I'm also a massive fan of the multi grain gluten
free corn thins as well. Musally and granola wise, there
are quite a few good gluten free ranges in the markets.
Probably Carmens and Brook Farm are my favorite gluten.
Speaker 2 (32:39):
Free sort of cereal based options.
Speaker 4 (32:41):
Freedom Food also does a few good gluten free cereals
as well, and you really want to make sure they're
using a good base of sort of whole grains obviously
gluten free ones and nuts and seeds, versus using sugar fillers,
so putting in a lot of honey in a lot
of maple cane sugar that kind of thing. So there
are some better muses and granolas on the markets, and
(33:03):
probably my three favorite brands from a gluten free perspective
of Freedom Food, Brook Farm and Carmens. Then when it
comes to pasta something with fiber in it is absolutely ideal.
So my favorite is the san Remo Pulse range. So
you've got the lentil pasta, you've got the chickpea pasta.
It doesn't freeze as well like sometimes I find if
I've got gluten free clients and their meal prepping and
(33:24):
they're reheating it, the pasta kind of loses the integrity.
So it is nicer, fresher, but you're getting a wonderful
amount of fiber and protein within that san Remo Pulse
pasta range, because otherwise gluten free pasta is just like
white pastas, it's kind of just as bad. It's going
to give you the same you know, sugar spike. Yes,
if you pair some white gluten free pasta with a
(33:46):
bit of protein and some fat, you'll reduce down and
some veggies of course reduced down the blood sugar spike.
But absolutely the best packaged option from a gluten free
pasta perspective is this san Remo range. And then of
course lastly snack foods and again, and we don't want
to oversnack. There's so much of a temptation in our
society to snack, snack, snack, snack, snack where you can
(34:07):
choose the whole food options, the fruit, the vegetable stick,
some of the better gluten free dips. You want to
have your pouches of gluten free yogurt, where you can
your nuts, your roasted chickpeas and fava beans. And there
are a few better gluten free bars on the markets
as well. Carmens is a good brand. There's a couple
of other ones as well. I can't think off the
top of my head, but just again reading your labels
(34:28):
to ensure that it's starting with a great base of
either whole grains or some nuts and seeds, not sugar
in the first one or two ingredients, including honey, rice,
molt syrup, any of your types of syrups, maple syrup.
That kind of thing just means it's a high sugar product.
So there certainly are a lot of better packaged foods
gluten free options. I've been working in the gut health space,
(34:48):
working with CLET clients but well over a decade now,
and absolutely in the last ten years we have come
a long, long long way in better quality package gluten
free options, but there are still many any ultra process
options out there, and what tends to happen is they
make them using a lot of really refined white starches
like tapioca flour, potato flour, white rice flour, and these
(35:10):
refined starches give you a big blood sugar spike, they
give you poor SATIETI ley don't cause a lot of fullness,
and there's a very low fiber volume there as well,
So even though it's labeled gluten free, you still have
to be very picky or very careful with the choices
that you choose, and you really really want something with
a bit more protein and a bit more fiber in
it and a bit of a lower sugar content, because
(35:33):
unfortunately there is a bit of a health halo out
there that gluten free can Sometimes people assume it can
be healthier, but that is certainly not the case. A
lot of the time, gluten free options are actually nowhere
near as good as the non gluten free options. But
if you do do a bit of digging, if you
do do a bit of flood label reading, there are
certainly many many brands on the market, and there are
(35:53):
new products every single month I see in the gluten
free category that are a much better for our health
overall than some of the main plays in their category,
so they're probably my favorite options at the supermarket. Have
you got any to add their SUSI device sort of
tick them all off?
Speaker 1 (36:07):
I think you've ticked it off really well. I think
the only other ones that spring to mind. I know
that Mister Chens do in coals. I think they have
a whole separate gluten free section, and also woollies, and
whilst a lot of those products in are heavily processed,
I think the Mister Tens gluten free dumplings are quite
a good option compared to say, gluten free pizzas or
(36:28):
gluten free crumb products, so they're probably the only other
one that sprang to mind. I tend to use the
Carmen's gluten free granola. Their Crispy Deluxe is pretty good nutritionally,
as are most of their nut type bars, the snacks,
all the faber beans which are just naturally gluten free.
But yeah, they were the only other ones that sprang
to mind when you're going through them moating.
Speaker 4 (36:49):
All right, Well, that brings us to the end of
the nutrition catch for another week. Thank you so much
for listening and letting us in your ears and trusting
us with your nutrition updates for the week. And if
you're new to the Pocket and you haven't heard, Susie
and I have designed our own scientifically formulated ranges of proteins,
creatines and hot chocolate blends, so go and check them
out at Designed by Dieticians. And if you have any
(37:10):
questions at all, we've got a big page and why
creating is super beneficial for all women as you say,
most women, And if you have any questions probably best
to send us an email admin at the Nutritioncouch dot com.
Speaker 2 (37:21):
Thank you for listening and we'll catch you in next
week's episode.
Speaker 3 (37:24):
Have a great week.
Do you travel for work or maybe you travel regularly
because you can, But certainly holiday eating and food at
airports can seriously derail most diets. So on today's episode
of The Nutrition Couch, we deep dive the easy ways
to keep your diet on track when you spend plenty
of time in the air.
Speaker 2 (00:18):
Hi, I'm Susie Burrow and I'm Leon Ward.
Speaker 1 (00:20):
And together we bring you The Nutrition Coutch, the weekly
podcast that keeps you up to date on everything you
need to know in the world of nutrition, as well
as all things food and travel. We take a closer
look at tin proteins like chicken and fish and share
what to look for and what to avoid.
Speaker 3 (00:34):
I found a brand new lean meat pie.
Speaker 1 (00:36):
I'm keen to get Leanne's thoughts on and our listener
question is all about choosing smart gluten free foods. So Leanne,
we are refreshed and relaxed after our second Nutrition Couch
retreat at Kingscliff last week with a divine group of
twenty women.
Speaker 3 (00:53):
How are you feeling after our second retreat.
Speaker 2 (00:55):
I'm feeling very refreshed.
Speaker 4 (00:57):
I do wish we stayed and had a little, you know,
extended spa visit for ourself. But we did make that
choice to go home to the kiddies, and I don't
regret that, so I feel really good.
Speaker 2 (01:05):
Besides the massive amount of traffic I.
Speaker 4 (01:06):
Gone the way home, it was just so much fun,
Like you could hardly call it work. It was honestly
just such a good time. And there are so many
different women from so many you know, walks of life,
but we all just come together because we've all got
the same common goal, right. We just want a weekend
full of wellness and self care, to just go away,
drink you know, some fabulous wine, have some fabulous meals,
(01:27):
move our body, learn a little bit about nutrition, and
just have a really great time together. So I don't
think it could have gone better, honestly if we tried.
It was so much fun and I really am looking
forward to doing it all over again. But we still
and undecided if we do it at the end of
this year or leave it till next year. Aren't We
were like fifty to fifty on the fence.
Speaker 1 (01:45):
So first of all, I'll describe the different groups of women.
We had such a range. First of all, they came
from all over Australia. We had one gorgeous woman from Roma,
like outside Roma in the middle of Queensland, like literally
drove like eighteen hours or something to come that sing exaggeration, not.
Speaker 3 (02:01):
That far Perth like.
Speaker 1 (02:05):
Two from Perth yep, amazing like such as a good,
amazing mix.
Speaker 3 (02:09):
So I had some.
Speaker 1 (02:10):
We had some who were on like a friendship get
away with a little bit of health thrown in. We
had a baby moon, which was fantastic. Then we just
generally had a lot of women who were looking to
already doing a lot, looking after themselves, but really wanting
to age positively. We had a gorgeous girl who's trying
to have a baby in the near future. So it
really can be whatever you need it to be. It
(02:31):
can be a full immersion. It can be an opportunity
to consult with Leanne and I when you wouldn't normally
do that or be able to do that. It was
time away from the children, but with a bit of
nutrition thrown in. It's a sort of a mix between
a health retreat and then a spa. You know, you
get the day spa experience. There's exercise options with the
gorgeous to nil to do yoga and pilates each day,
(02:54):
walks with us beautiful food. I have to say that
Peppers Kingscliff Catering is our standing for the nutritional needs
we had or should. We had a mother and daughter
team as well from the Blue Mountains, which was great,
again just both working on separate health goals. So I
think that if you are thinking that you would like
to do it, it's a great opportunity to bring a
(03:15):
friend or even your daughter. But we are deciding whether
to run one in October this year or just hold
it annually in March. It is you know, it's amazing
and it certainly doesn't feel like work for me, but
it's been a huge amount of admin type work for
Leanne and as starts just deciding whether we do run it.
So yes, please do send us a message if you're
seriously keen about coming along and let us know whether
(03:37):
October would be viable or really March, because we will
make that decision in the next couple of weeks based
on our listeners. I can't stress enough it's an amazing
weekend and as I said, it's really inspiring. We do
two or three education sessions, so yeah, I can't I
think it's an amazing way to spend a weekend for
motivated women who want to refine their nutrition.
Speaker 3 (03:58):
But yeah, let do let us know it. Ad In
at the nutritioncouch dot com.
Speaker 1 (04:02):
Don't dms because we tend to lose those we get
a lot, So please email us at admin at nutritioncouch
dot com. The nutrition couch actually isn't it admin at
the nutritioncouch dot com.
Speaker 4 (04:13):
And I will say there's extra information about the retreat
if you go to our Instagram page, which is just
the Nutrition Couch podcast, and there's a little pins post
at the top. It's a bright yellow post that says
more about the retreat, what it includes, what's on offer,
the price.
Speaker 2 (04:25):
Obviously ignore the days.
Speaker 4 (04:27):
But if that is something that you feel like, would
you know you would like to come to, please do
sent us a message because we do need to make
these bookings, you know, four to six months in advance.
We are probably going to make that call within the
next few weeks. And there are of the twenty women
that came, I think what six of them came with
like a friend, a buddy, a family member, and the
other fourteen of them were completely solo. So please do
(04:48):
not feel like you have to bring somebody. The majority
of the women and even the same from our first retreat.
I think sixteen out of the twenty and our first
retreat came solo, so don't feel like you have to
bring a friend. It is still incredible experience by yourself
with your coming solo, and you will meet a ton
of friends, like the ladies from the last retreat've started
their own like little WhatsApp support group or something.
Speaker 2 (05:08):
I just love it. I think it's so.
Speaker 4 (05:09):
Wonderful and just it's just women supporting women and it's
such a great weekend.
Speaker 3 (05:13):
True, all right, I am well.
Speaker 1 (05:15):
One of the topics that we spoke about in relative
high detail was tinfish actually, and the reason this has
been on my mind is for two reasons. One, I
did a review for Good Food on the best options
when it came to tinfish across the board, whether it's
a sardine, salmon, mackerel. And secondly, we covered this a
lot looking at products in supermarket because I think at
(05:35):
the moment, with budgets and the cost of food, tinfish
has become an affordable option. So you know, sometimes we
perceive it as being expensive, like I'm a big salmon consumer.
Of course, as a consultant to tassau, but that's fresh salmon.
But when it comes to tind, I quite like red salmon.
I find it really nice on sandwiches and crackers. But
you'd look at it and think, oh, it's expensive, like
(05:58):
a tin of red salmon. And Cole's Home brand, which
is all the same product ninety nine percent fish, retails
for over ten dollars. It might even be twelve dollars.
But if I buy that, I will get at least
four lunches, if not more. So that's you know, two
three dollars a serve versus if you're buying lunch twenty dollars.
So I think we can it can certainly be an
affordable option. I feed Taco the Australian Shepherd tins of
(06:21):
sardines at a dollar apop. Very good for his Amega
three if you love sardines. They're very very rich in
a Mega three is one of the highest natural sauces.
Speaker 3 (06:28):
And then of course we.
Speaker 1 (06:29):
Have our tuna, and tuna is still a very good
option nutritionally, you know, it's very high in protein. But
the key message that I want to talk about today,
because it was a question that came through our design
by dietitians Instagram. Someone had actually asked about tin chicken,
and it's actually very similar in terms of percentages when
you look at that, whether your preference is for tuna
or chicken. But it may come as a surprising ann
(06:51):
that some of the well known brands can have as
little as fifty percent fish in the tin because of
they put sauces and extra things in, and that means
that they can put less fish overall. And the issue
with that, of course, is that you're not getting the
protein that you think you are, because we often think
a serve of tuna or salmon or chicken would give
about twenty grams of protein for one hundred grams serve minimum.
(07:12):
But I think it may come a surprise to some
of our listeners that some of those small ninety five
gram cans can have as little as twelve grams of
protein per serve because they're packed full of other additions.
And back in the day when it wasn't such a
big section of the supermarket, I would often have clients
asking me whether they should get spring water or whether
they should get oil, and I would say, to be honest,
if you prefer the oil, drain it off and enjoy
(07:35):
the tuna, but more likely now they're in sauces, whether
it's you know, mayo, sweet chili, mixed and generally you know,
I think John West is down to like fifty five
percent fish. A lot of the general ones are about
sixty And really it's only the plain ones, like the
tuna slices or the plain chicken in a can, that
have got upwards of seventy percent, and even then it's
(07:55):
a bit low. When it comes to protein, they range
between twelve maybe fifteen sixteen, which generally isn't enough. Is
that when we're looking for a key protein source at
a meal.
Speaker 4 (08:05):
Yeah, one hundred percent, but you did hit the nail
on the head. It's generally the flavored ones, particularly the
ones like there was one I looked up for a client.
I think it was like a Mexican flavor. So yes,
it had the tuna in there, but it also had
a bit of onion, capsicum, corn off the top of
my head, and the protein was very low, like I
think it was maybe fourteen grams. So when you tend
to get into more of the flavored ones because they're
(08:26):
adding additional things and they're alongside the tuna, the protein
content drops downs. Well, I have certainly said to my
clients that's fine if you want to use that one,
but I need you to use two tins, because two
small tins. If it's got say twelve or thirteen grams
of protein a tin is still only looking at about
twenty four twenty six grams, and it's ideal to have
twenty five to thirty if not for some women forty
(08:47):
grams of protein in a single meal, when really the
goal is fat loss, or the goal is muscle gain
or improving your strength. So it is really important to
read your labels. But typically if you are looking for
the highest amount of protein perin, you'll best to go
with spring water because it just has a highest amount
of tuna in it overall. But then salmon's are very similar.
You don't tend to get too much flavored salmon, do you.
(09:09):
It's generally pretty plain the salmon. It's more the flavored
tunas that are more abundant within the supermarkets.
Speaker 1 (09:15):
There's a few, but I think with salmon it's more
common to have it just as the pink called the
red salmon. There are a couple of flavored ones and
it's kind of the same situation, and the same with
the chickens. So the plain chicken in spring water, the
woollies little tin has got seventy percent versus say sixty
for the flavored variety. So across the board, when you're
spending money on food, you want to pay for the
(09:36):
key ingredient really, so you're actually much better to buy
the tuna slices or the plane and then add a
bit of your own sauce because then you get control
over it, and then you're getting a much higher proportion
of the fish. So I think it was just a
good topic to talk about in general, because I think
we often assume, particularly tin tuna has a lot more
protein than it does. And in the case recently we've
reviewed thean a couple of those tuna meal kits, and
(09:57):
the tuna meal kits that have got the beans in
them to have upwards of twenty because you get some
extra protein from the beans. So it's very easy actually
if you get tin tuna to add some of your
own beans, a little bit of chili sauce or whatever
your flavor preference is, and you're going to have a
much higher protein meal with less additives than the sort
of flavored varieties that you're paying for thinking that they're
still high in protein. They're just not as high as
(10:19):
we do think they are.
Speaker 2 (10:21):
One hundred percent.
Speaker 4 (10:22):
And I'm a huge fan of adding something like beans
or legumes into the meal with the tuna, because you're
getting the benefits of, yes, the extra protein, but also
a nice little fiber bump and sometimes a bit of
plant based iron as well. And we know that beans
and legumes are a wonderful addition for our gut health,
in particular because of the fiber. So I love if
a client wants a particular type or brand of tuna
or flavoring or I do know the protein's lower, it's
(10:44):
sort of sitting around that twelve fifteen grams. I'm a
huge fan of saying, or we'll add, you know, a
bit of chickpeas or add some black beans in there,
and to also add a little bit of feta or
goats cheese or a little bit of cheese if if
they like it, if they're tolerated, and those three combined
will give an overall boost or another excitm A boiled
egg with a tin of tuna, that's going to give
you that twenty plus grams that ideally most women need
(11:07):
in a single meal. So it's just about being smarter
with your choices and really reading your food labels. Because
just a tin of tuna, even across the different brands,
the smoke tuna, like, I'm a big fan of the
smoke tuna, but that is a little bit lower than
the tuna in springwater or the tuna and olive oil.
I just like it from a flavor perspective, particularly if
I'm putting it on a cracker, if I'm mixing it
through a salad, I've got a lot of other flavors
(11:28):
going on, But I myself like the smoke tuna on
crackers with some tomato, cucumber, et cetera. But I'll always
make sure I put a bit of goats, cheese or
some fetter or something on there to boost up that
overall protein because it is a couple of grands lower
than some of the other tins in the spring water section.
Speaker 1 (11:43):
True, And I think the other message is that whilst
tin tuna is a good source of protein, particularly when
you get the plain varieties, keep in mind that tuna
has nowhere near the amiga threes that salmon does, so
salmon is naturally higher. In some cases, tuna will be
low fat, so they've taken the extra oils out to
make fish or capsules will use for another product. And
so salmon is a better choice nutritionally, if we were
(12:05):
being one hundred percent honest. I'm not just saying that
because I consult to a salmon company. It's just nutritional fact.
So tin salmon is much much higher in a Mega three.
Sardines are much much higher again, as is macrel. So
if you actually are looking for a Mega three, is mackerel.
Sardine's your best bet, followed by tin salmon, and the
red does have slightly more. The other bonus of salmon
(12:25):
that you don't get unfortunately in the tunas because they
don't have the calcium rich tuna anymore, is that the
salmon is very high in calcium, so it's got the
little bones. If you consume them, it's a really rich
natural source of calcium, So you get up to three
hundred milligrams of good quality calcium with salmon and the bones,
particularly if you're someone who needs more calcium in the diet.
So if you like it, it can be a really
(12:45):
good choice nutritionally. The same with sardine, and sardines are
also very very high naturally in calcium, so a good
way for non dairy eaters if you like fish, to
be getting that extra source of calcium in the diet
as well. So just something I thought was topical because
I know a lot of listeners will use tin salmon,
and I heard you say on the weekend that actually,
sometimes in some cases you may need two of the
smaller tins to actually get your protein requirements of say
(13:08):
twenty thirty grams of protein per meal, So that can
be an option as well, particularly if you're buying them
from a budget perspective and they are cheaper to buy
on sale and you stock up on tin tuna with
sometimes you may just need too to get the actual
amounts that you're needing.
Speaker 4 (13:22):
Absolutely, and I will say that this is mostly an
Australian thing because I did do an Instagram post probably
twelve months ago now and I did quite well, like
it had over one hundred thousand views, and it sort
of had a bigger reach internationally and so many people
were commenting the post was something like, you know, psa
public service announcement, one tin of tuna isn't enough for
most women in a meal to lose weight, and heaps
of Americans like commenting and they're like, what a tin
(13:43):
of tuna's like twenty five thirty grams?
Speaker 2 (13:45):
What are you talking about?
Speaker 4 (13:46):
So I will say that this is typically more so
obviously what we've noticed in Australian based supermarkets. If you
are listening overseas somewhere, just a really good, you know,
reminder to check your food labels, and it may or
may not be the case for the country that you're
living in.
Speaker 1 (14:00):
True, all right, Lee and well, food and travel. I
think this has been on my mind because I do
have quite a few clients who travel to interstate, you know,
multiple times a week. They're spending a lot of time
in the quantus lounge, and sort of the habits that
come can be less than conducive when it comes to
weight controlled at alone weight loss. So I just want
to talk a little bit about the key strategies when
(14:22):
you do travel regularly, whether it's because you can travel
or because you're traveling for work. So I'll kick off
by saying that one of the messages I share with
clients when it comes to work travel is that it
is work. So sometimes we're very programmed to go to
the airport, go straight to the lounge, have everything on
offer whenever they're bringing stuff around on a flight, having
(14:44):
that as well, and eating at all times at the day,
all night, even though it may not be a meal time.
You know, we get ourselves to the airport and suddenly
we're having a big meal before we hop on an
international flight. So I think it's a real mindset shift
to say that when travel is a routine part of
your life, you've really got to think of it as
such and as such have quite firm food structure, because
(15:04):
inevitably the foods that we're buying away from the home
are hiring calories, hire and fat, lower in protein than
meals you would prepare at home. So if you routinely
you're in the Quantus lounge and making a ham and
cheese toasty, which we all know is delicious. And if
it was an occasional thing, no problem. But if it's
multiple times, you know, once or twice a week, and
then you stop in on the way home and you
(15:25):
get the corn chips and the dip, the homus, the
carrot sticks, the glass of wine. You know, that is dinner,
let alone, before you hop on the plane and have
the snack they bring around, which in my experience with
quantus is inevitably pastry. So I think it's first of
all good to be mindful of the effects, and then
if you ask someone who does it regularly, be clear
on how to do it. So one of the key
things I encourage clients to do or I do myself,
(15:47):
is whenever I'm traveling, whether it's a car trip or
plane trip, even internationally, I'll always take with me some
cut up edgies and a wrap. And the reason is
that one, I'm tight and I don't want to pay
thirty dollars for a substandard meal at the airport before
I fly. But at least if the plane's delayed, if
I don't like the food on the flight, if you
don't get fed till quite long, I've got something I
(16:09):
can have with a coffee or a tea that will
keep me full, and I'm not going to macas.
Speaker 3 (16:14):
And then the veggies.
Speaker 1 (16:15):
You just never get enough fresh food when you're traveling,
like they don't serve much on a plane. You get constipated.
You can't pick up at at the quickie mite before
you hop on a flight, even if you can get
a cheese and crackers. So I just find then that
you've got a small, healthy, minimal to go and you've.
Speaker 3 (16:29):
Also got some fresh food.
Speaker 1 (16:30):
Now, if I'm at an airport where they've got low
car rice paper rolls or they've got Mexican and I
can get a naked Brita bowl, sure I'll get it.
But it also means if that's not available, if it's
late and the airport's closed, I've always got something that's
lighter and healthier than getting the good old ham and
cheese clissant all the toasty with the coffee that is
routinely at airport. So I think starting with something decent
(16:52):
is a really good place. So that's sort of the
first thing that I would certainly encourage people to be
doing is always take something with you.
Speaker 4 (16:59):
Yeah, I agree, and I think more when we're thinking
about those smart snacks, there aren't that many available at
the airport, and if they are, you know you're paying
seven bucks for a little nut bar, or you know
you're getting a little thing of fava beans which is
five six dollars. So where you can, it's going to
be certainly better from a budget perspective. Another thing I
love is telling my clients to like freeze the yogurt
pouches and take it with them, just wrap it in
(17:20):
like a tea towel or something, so then when you
get to the airport an arrow or two later, it's
still nice and cold and you can have that as
a little snack or a little pick me up as well.
Other really smart airport choices. I love things like Vietnamese
so like roll do some really great options grilled do
some Lina burgers, and also some salad based options as well.
I don't mind Nando's. You can get a bit of
(17:42):
chicken breast aside of broccolini.
Speaker 3 (17:44):
But what else I fight?
Speaker 1 (17:45):
Yeah, I sometimes the wraps are okay, but I think
with the wraps you got to look for the small
ones because they can be absolutely massive. I think when
there's a juice bar, like getting a veggie juice is
a great addition, but avoid the fruit because they're sugary.
But if you get say a beech trit celery carrot
or a green juice, that can be a nice light
snack to have. I think if I have to get macas,
I would get a mini snack rap like you can
(18:06):
get the mini snack raps aren't youo bad if you
get the grilled one, and then if you team that,
say with a veggie juice, that would be a lighter option.
But I'm like you, I tend to either go rolled,
I go the naked sort of burrito type bowl with
no rice, or I sort of try and take my
own thing. I think, like at Sidney Airport they do
have sole origin in the Virgin Lounge, but the sandwiches
are heavy, but at least you can get something with
(18:28):
a bit of salad or a wrap like they do
have the wraps, but they're on white wrap like. They're
just never as good nutritionally as what you'd make at home.
Speaker 4 (18:35):
The antol Olers did and do actually have quite a
good few options if you there's quite a lot of
salads and offer a lot of them are pretty carb heavy,
but there are certainly some leaner ones, and there is
generally just an option of an extra server vegetable, so
sometimes I'll get like the beef noodlestuff with an extra
server veggie as an example, like the chicken rice vermicelli
salad with the extra side of vegetables. And poke bowls
(18:57):
are another really really good option as well. Isn't bad.
If you can find some of the brown rice rolls
with a bit of protein, and if you're lucky enough
to strike gold and can find some like sashimi with
some otta mammae beans and some seaweed, that's an awesome option.
But I will say be very very careful with lounges
because like you, Susy, I work with a lot of
women who have you know, their CEOs, their CFOs, They
(19:20):
travel a lot. They're always in the lounge, the first
class lounges with some of my really beauty clients. If
they're lucky enough to go in there, that's wonderful. There's
a chef, love cookie, whatever you want. But the general
sort of quantus virgin lounges aren't actually that good. So
I will suggest time and time again to my clients,
go and get a subway, go and get a rolled
take it into the lounge, and then you can enjoy
(19:41):
a little coffee or you know, a one glass of
champagne when you're in the lounge, because typically the choices
in the lounges aren't great. It's always the heavy curry,
the white rice, the toasted sandwiches, or it's like the
corn chips and the dip that everyone always grabs. So yes,
they have a few veggie sticks and stuff, but everyone's
loading up on the hommice. They're loading up on the
corn chips, they're getting the big jar of licorice and nuts,
(20:01):
they're having multiple glasses of wine, particularly if the flight's delayed,
and it all adds up. Then, like you say, you
jump on the plane and Quantus gives you like soamosis
or orange any balls, or like a slab of Turkish something,
it's typically not that great an option, so you're far
better to actually grab something outside of the lounge and
take it in with you because the lounge options, in
(20:22):
my experience, particularly when I've been there as well, they're
not actually that great and they're definitely not really conducive
to fat loss unless you're really doing some sort of
smart choosing while you're there.
Speaker 1 (20:33):
I do like in Quantas they have the soup. I
always think that's great, Like, really, soup is an ideal
food to have when you're traveling. Now, it can be
slightly heavier, but it's still always the best option. And
then if you make a snackplate with the soup, avoid
the bread. If you can with some of the cut
up veggies, maybe a little bit of cheese. Great, But
I notice that snackplate that comes there's always the corn,
(20:53):
chips and the hommas, and everyone thinks it's so healthy,
but it's just basically a massive calorie overload at the
end of the day. So I quite like and I
talk to my clients who travel regularly about having that
sort of rule. I don't have that snack food in
the week, or I don't have it when I'm traveling
for work. And then if you do have a special
occasion where you're going internationally on a beautiful flight and
you do want to enjoy that kind of stuff, it's
(21:15):
special as opposed to having it multiple times a week.
And yeah, the snacks on the flight, sometimes you'll get
like the little snack pack of sort of crackers and cheese,
but often, like when I flew to you last week
on Qantas, they gave it for culture and it was
described as being churizso and Persian fetter. It was literally
a slab of white bread with a crumble of churizzo
(21:37):
on the top. Like it was literally I reckon sixty
eighty grams of carb in this tiny box of white bread,
like it is the worst thing to eat when you're
up in the air. And what I've noticed, it's also
often pastry, Like it's like a chicken pie, which is
just sort of pastry and trans fat, and just like
really it's way too heavy for flying. So yeah, just
(21:58):
keep that in mind. I think it was just more
of a message if you're doing it regularly, there's a
lot of benefit to planning ahead, taking a few lighter snacks,
being discerning in the airport itself, and getting something half
decent and really having that rule of not indulging in
that what basically I would describe Leanne as poor quality
food just because you're traveling regularly, because it certainly won't
be doing your health or your weight any favors. All right, Leanne, Well,
(22:21):
I've got a product I want to show you. I
don't know if you're going to like it or not.
It was just a little bit random because we sort
of nutritionally always try and do healthy products and give
people options. But I was interested in this when I
came across it because I actually know the man who
owns this company because he was an ex football player
and I think he's a massive South City Rabbitos fan.
(22:41):
That's how it probably come across him. Maybe he actually
knows the roosters. Anyway, it doesn't matter. It's Sean Garlic
who has Garlow's pies. So Garlo's pies have been around
for quite some time. There's a big factory in Sydney
and traditionally you could always buy them in coals and
you know they're very they're pies beef, they're not overly healthy.
It's pastry. But in woollies there's this new Gallos Lean
(23:06):
beef pies two pack for nine dollars fifty and they've
got this big sign on them that says twenty grams
of protein. So my tail was wagging when I saw
at leam because that's actually really high for a pie.
It's really hard in pastry to find anything remotely healthy.
Most of the pastry based foods are made by one
or two companies, and without being slanderous, they're terrible quality nutritionally.
(23:28):
You look at the new ingredient list, they're still containing
hydrogenated fat. They're often made with margarine and shortening, which
is highly likely they'll contain some trans fats because we
don't label for transfats in Australia. We don't know, but
we assume it's probably in there. The meat quality and
content's very low, sometimes as low as you know, eight
ten percent, and sausage rolls and pies like these are
the foods we give our kids at parties, like we're
(23:49):
off out of our mind. Even the healthier varieties are
still not healthy. So when I saw this at twenty
grams of protein, I was like, oh, interesting, So I
wanted to show you and see what you think. Now
you're going to have to help me a bit because
it is one of these little woolies things.
Speaker 2 (24:04):
Yeah Joamina, read it up?
Speaker 3 (24:05):
Can you say it and read it?
Speaker 2 (24:07):
Yeah?
Speaker 3 (24:07):
Yeah?
Speaker 2 (24:08):
Or yeah?
Speaker 4 (24:08):
Ingredients yes, So, ingredient wise, the filling itself is fifty
six percent and the filling is made up of water
as a first ingredient, mince beef thirty nine percent, thickener
textured vegetable protein. That's how they're boosting the overall protein
because there's not a whole lot of mince in there
thirty nine percent. Then they're adding some TVP in there
(24:29):
to boost that overall.
Speaker 2 (24:30):
And in that.
Speaker 4 (24:31):
Textured vegetable protein is defatted soy flour caramel color, and
then they've used some pie seasoning, which is caramel color
one fifty C flavor six three five hydrolyzed vegetable protein,
corn flour, and rice flour. Then they've got some wheat
protein concentrate again I think, another addition to boost the
overall protein content, and then some herbs and spices, and
(24:54):
within the pastry that's the remaining forty four percent. So
the filling is fifty six percent, paystree is forty four percent.
Within the pastry, it's wheat, flour, water, marcharine, vegetable oil.
That's our vegetable fats, antioxidant, natural flavors, shortening, which one
would assume is probably palm oil or some form of
palm oil. Pastry conditioner, I don't know what that is.
(25:15):
Pastry conditioner full of milk, acidity regulators, a glaze, more
acidity regulators, and some colors. Five hundred four five one
one sixty B. So that's our ingredient list. I will
say there are a lot of numbers on that ingredient list, Susie,
I'm not too sure what the majority of them are.
Contains milk, gluten, soy, and wheat from an allergen perspective
(25:37):
and nutrition wise per serving. So one pie, which is
is it two hundred grams? I think yea two hundred
grams is one pie is just shy of two thousand kilosules,
so nineteen hundred and seventy kilosules. Twenty point eight grams
of protein, so it is, you know, more protein than
an average pie. Twenty one point four grams of fat,
(25:58):
so about ten percent fat, nearly eleven percent fat overall,
so certainly not a low fat food. Ten grams of
saturated fat quite a high amount. Forty eight grams of carbohydrate,
which is quite a lot for a very small pie,
like pies are not that big. Forty eight grams of
carb is quite a lot. Two point four grams of
sugar very low, nil dietary fiber, which is not ideal
from a gut health perspective or a health perspective, And
(26:21):
five hundred and fifty milligrams of sodium, which isn't it's
not low, but it's also expected in something like a pie.
I would say, like, not hugely concerning given that it
is a pie, but certainly higher calorie, a good boost
of protein compared to most other pies sadly no dietary fiber,
which is my favorite nutrient, and quite a heavy whack
of carbohydrate for a smaller product.
Speaker 2 (26:42):
I would say, would you agree?
Speaker 1 (26:43):
Okay, so I agree with everything you're saying. It's still
a pie. A pie is a pie. It's not a
healthy food. But what I wanted to say is that
of all the terrible pies in the supermarket, this one
is definitely much better calorie wise, four seventy two. It's
not low, but it's certainly sort of okay for a meal.
It's twenty grams of protein. You never see that in
(27:05):
a pie. You're lucky to see eight to ten. And
even though the total fat twenty one grams not low,
but the saturated at five grams per hundred is kind
of not too bad. Like, it's definitely a better pie
if you're buying pies. So the reason I wanted to
cover it was that so often we're just buying the
(27:25):
cheaper brands because they're the party pies. They're the ones
that are available, the Herbert Aboms, like the bigger pies.
They're all pretty terrible, but if you are occasionally feeling
like a pie, this is definitely a much better one,
because we really need to encourage the producers of these
pastry based products to improve the nutritionals. Like you said,
there's colors and additions in here that we would really
(27:47):
like to see less of. It's certainly a cleaner ingredient
list than we generally see. The meat is definitely better quality,
and I think that, you know, in terms of trying
to support producers to make healthier versions of of sort
of higher fat foods, it's.
Speaker 3 (28:03):
Definitely a better option.
Speaker 1 (28:04):
So I don't buy pies myself at home for the boys,
but if they ever said to me, can we get
a pie? I would absolutely this would be the one
I would get, because I just know how poor quality
the bulk of the mainstream pies are out there. So yeah,
I just thought it was a really interesting one. And
this kind of food you wouldn't have more than once
a month, if I'm honest. It's a very energy dense,
(28:26):
high fat food. But occasionally if you do really feel
like a pie with a salad or some veggies, you know,
as a Saturday night or Sunday dinner or something way
you watching the footy, this is definitely a better variety.
Speaker 3 (28:37):
So yeah, just interesting, I thought.
Speaker 4 (28:39):
Yeah, I agree with everything you said, like, there's no
way I'd ever write this into a client meal plan.
But if they turned it around and they said, look,
I love pies than my soul.
Speaker 2 (28:46):
Food, I really really want one.
Speaker 4 (28:48):
As you mentioned, certainly this is probably a better option
compared to the other pies on the market, and the
protein boost is nice so that you just have to
have the pie with a big side salad. You don't
need to then go scrambling to have a bit more
protein or something. So it can certainly fit in a
busy families lifestyle, but I would be very hesitant in
terms of how often you would have something like this,
And from a budge of perspective, it's not too bad,
(29:10):
Like five dollars for a pie is actually not too bad,
and there's a big thing on the front of it
saying you can pop it in the air for us,
So for busy families, I can certainly see how it
may work. But it is certainly what you would call
an ultra process food, and it is sort of on
par with takeaway that you wouldn't want to be doing
it too frequently, but overall certainly better then I guess
the other big pies on the market.
Speaker 1 (29:32):
Yeah, And I just think in general we all consume
way too much pastry because people often having croissants, you know,
party pies, sausage roll is very common for young kids.
So I think it's good reminder that pastry is really
a food you shouldn't be consuming more than a couple
of times a month really when it comes to trans
fats and saturated fats. So just keep an eye on
your overall. In takestics of the kids, I notice a
lot of kids will have croissants and only the weekend regularly,
(29:54):
and it really is an occasional food or as the
end would say, when you're in Paris, do I say that?
Speaker 2 (30:01):
And even we're reminded of the reath to treat.
Speaker 4 (30:03):
Remember we went to the cafe and we were trying
to find something healthy and there was literally just pastries ever,
and we were like, oh, it's a healthy option, and
the lady is like, oh, there's spinach and feta, what
like pastry something. I'm like, it's still it's still pastry.
Even though it is spinach and fettera. It's certainly better
ingredient wise, but it's still wrapped up in all of
that pastry. So it is I agree with you, like,
we just probably consume far too much pastry over all.
(30:25):
And then that doesn't even bring into your account the desserts,
the apple pies, the you know, if you're making your own,
you know, homemade sausage rolls at home.
Speaker 2 (30:33):
It's all of that. It all adds up.
Speaker 4 (30:35):
So I guess that leads kind of nicely into our
next listener question, which someone's written into us wanting to
know what are some of the best super market gluten
free foods, and not that pastry is really gluten free,
but I do find that a lot of my clients
that do need gluten free or that do have Celiac disease,
they need better options. And always the response I get as,
oh my goodness, gluten free food is so so expensive.
(30:56):
So I will start off by saying that naturally gluten
free whole foods are always going to be your best.
And I know this probably sounds obvious, but you've got
to start with the basics. Because fruit and vegetables are
no more expensive. Eggs chicken fish tofu beef, there's no
more expense from a gluten free perspective, brown rice, quinoir buckwheat, laying, dairy,
(31:17):
you've got your milk, you've got your Greek yogurt, you've
got your cheese, and yes, you need to check your labels,
particularly if you have Celiac disease, to ensure there's no
sort of gross contamination or may contein. But our whole foods,
they're our basics. And if that is filling seventy five
to eighty percent of your trolley like honestly, it should
be for good health. There's no extra expense there, so
(31:37):
they're of course our basic whole foods. Now, when it
comes to some better package options, and Susie and I
are certainly no purists, we eat packaged foods. We buy
it for the kids. We're busy mums, we're busy business women.
We buy packaged foods right, And there are certainly some
better gluten free options out there. When you're looking at
things like gluten free bread, you absolutely need to find
(31:58):
the bread with some visible whole grains in it. Gluten
Free white bread is just as bad as normal refined
white bread. It's going to give you the blood sugar spike,
it's not adding any fiber, and from a gut health perspective,
you need to find something with visible whole grains. I
really like the Bergen gluten free loaf, and I also
don't mind the Helger's gluten free loaf as well. When
(32:19):
we're looking at crackers, a Linus from a gluten free
crackers perspective are one of my favorites. Table of Plenty
do these great little gluten free mini rice cakes, and
I'm also a massive fan of the multi grain gluten
free corn thins as well. Musally and granola wise, there
are quite a few good gluten free ranges in the markets.
Probably Carmens and Brook Farm are my favorite gluten.
Speaker 2 (32:39):
Free sort of cereal based options.
Speaker 4 (32:41):
Freedom Food also does a few good gluten free cereals
as well, and you really want to make sure they're
using a good base of sort of whole grains obviously
gluten free ones and nuts and seeds, versus using sugar fillers,
so putting in a lot of honey in a lot
of maple cane sugar that kind of thing. So there
are some better muses and granolas on the markets, and
(33:03):
probably my three favorite brands from a gluten free perspective
of Freedom Food, Brook Farm and Carmens. Then when it
comes to pasta something with fiber in it is absolutely ideal.
So my favorite is the san Remo Pulse range. So
you've got the lentil pasta, you've got the chickpea pasta.
It doesn't freeze as well like sometimes I find if
I've got gluten free clients and their meal prepping and
(33:24):
they're reheating it, the pasta kind of loses the integrity.
So it is nicer, fresher, but you're getting a wonderful
amount of fiber and protein within that san Remo Pulse
pasta range, because otherwise gluten free pasta is just like
white pastas, it's kind of just as bad. It's going
to give you the same you know, sugar spike. Yes,
if you pair some white gluten free pasta with a
(33:46):
bit of protein and some fat, you'll reduce down and
some veggies of course reduced down the blood sugar spike.
But absolutely the best packaged option from a gluten free
pasta perspective is this san Remo range. And then of
course lastly snack foods and again, and we don't want
to oversnack. There's so much of a temptation in our
society to snack, snack, snack, snack, snack where you can
(34:07):
choose the whole food options, the fruit, the vegetable stick,
some of the better gluten free dips. You want to
have your pouches of gluten free yogurt, where you can
your nuts, your roasted chickpeas and fava beans. And there
are a few better gluten free bars on the markets
as well. Carmens is a good brand. There's a couple
of other ones as well. I can't think off the
top of my head, but just again reading your labels
(34:28):
to ensure that it's starting with a great base of
either whole grains or some nuts and seeds, not sugar
in the first one or two ingredients, including honey, rice,
molt syrup, any of your types of syrups, maple syrup.
That kind of thing just means it's a high sugar product.
So there certainly are a lot of better packaged foods
gluten free options. I've been working in the gut health space,
(34:48):
working with CLET clients but well over a decade now,
and absolutely in the last ten years we have come
a long, long long way in better quality package gluten
free options, but there are still many any ultra process
options out there, and what tends to happen is they
make them using a lot of really refined white starches
like tapioca flour, potato flour, white rice flour, and these
(35:10):
refined starches give you a big blood sugar spike, they
give you poor SATIETI ley don't cause a lot of fullness,
and there's a very low fiber volume there as well,
So even though it's labeled gluten free, you still have
to be very picky or very careful with the choices
that you choose, and you really really want something with
a bit more protein and a bit more fiber in
it and a bit of a lower sugar content, because
(35:33):
unfortunately there is a bit of a health halo out
there that gluten free can Sometimes people assume it can
be healthier, but that is certainly not the case. A
lot of the time, gluten free options are actually nowhere
near as good as the non gluten free options. But
if you do do a bit of digging, if you
do do a bit of flood label reading, there are
certainly many many brands on the market, and there are
(35:53):
new products every single month I see in the gluten
free category that are a much better for our health
overall than some of the main plays in their category,
so they're probably my favorite options at the supermarket. Have
you got any to add their SUSI device sort of
tick them all off?
Speaker 1 (36:07):
I think you've ticked it off really well. I think
the only other ones that spring to mind. I know
that Mister Chens do in coals. I think they have
a whole separate gluten free section, and also woollies, and
whilst a lot of those products in are heavily processed,
I think the Mister Tens gluten free dumplings are quite
a good option compared to say, gluten free pizzas or
(36:28):
gluten free crumb products, so they're probably the only other
one that sprang to mind. I tend to use the
Carmen's gluten free granola. Their Crispy Deluxe is pretty good nutritionally,
as are most of their nut type bars, the snacks,
all the faber beans which are just naturally gluten free.
But yeah, they were the only other ones that sprang
to mind when you're going through them moating.
Speaker 4 (36:49):
All right, Well, that brings us to the end of
the nutrition catch for another week. Thank you so much
for listening and letting us in your ears and trusting
us with your nutrition updates for the week. And if
you're new to the Pocket and you haven't heard, Susie
and I have designed our own scientifically formulated ranges of proteins,
creatines and hot chocolate blends, so go and check them
out at Designed by Dieticians. And if you have any
(37:10):
questions at all, we've got a big page and why
creating is super beneficial for all women as you say,
most women, And if you have any questions probably best
to send us an email admin at the Nutritioncouch dot com.
Speaker 2 (37:21):
Thank you for listening and we'll catch you in next
week's episode.
Speaker 3 (37:24):
Have a great week.
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