October 21, 2025 • 42 mins
Are you avoiding foods just because you can’t pronounce an ingredient? You’re not alone — but this week, we unpack why obsessing over “seed oils” and additives can sometimes do more harm than good.
In this episode, Leanne and Susie explain how to actually read a food label, which additives are worth caring about (and which aren’t), and the 10-year window when your health habits matter most.
Inside this episode:
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Smart label reading: Why a long ingredient list doesn’t always mean “unhealthy,” how to judge the whole food, and what to focus on instead of fear-scrolling for “nasties.”
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The nuance on additives: The few ingredients dietitians really avoid — flavour enhancers 621/635, nitrates in processed meats (250 range), and certain emulsifiers like CMC, carrageenan, and polysorbate-80 — plus why dose and frequency matter more than perfection.
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Your 36–46 health wake-up call: New research shows this decade is when silent metabolic and hormonal shifts begin. Leanne and Susie share the simple screenings and habits that can genuinely protect your future health.
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Product spotlight: The protein pudding everyone’s talking about — how it stacks up nutritionally (hint: the calcium is impressive) and when it fits into a balanced diet.
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Listener question: “Do I really need protein powder?” The honest truth from two dietitians who own a supplement brand — and still say food first.
Take-home tip:
Stop aiming for perfection. Focus on patterns — not single ingredients. A balanced diet with mostly whole foods, enough protein, and regular movement will always matter more than avoiding a tiny emulsifier.
Connect with us:
Follow us on Instagram @the_nutrition_couch_podcast for more product reviews and label breakdowns, or submit your listener question for a future episode.
We also mention our own supplement range, Designed by Dietitians, and acknowledge our role as founders when discussed.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
What do you look for when you were checking out
products at the supermarket? Do you look at the nutritional panel,
what it says front of pack, or maybe you scan
the ingredient list if you've got your glasses on land.
On today's episode of The nutritionent Couch, we chat the
issue that comes up when you choose products based on
ingredients alone and what are the key things that Leanne
(00:26):
and I consider when making healthy choices in the supermarket. Hi,
I'm Susie Burrell and I'm Leanna Ward, and together we
bring you The Nutrition Couch, the weekly podcast that gets
you up to date with everything you need to know
in the world of nutrition as well as healthy supermarket shopping.
We have some new data that shows the specific age
ranges when we need to take our health a lot
(00:47):
more seriously. We've got a new protein based snap to
review many of our listeners will be familiar with, and
our listener question is all about protein powder. So Leanne,
you sent me through this Instagram link when another dietician
had posted about what frustrates her in nutrition is when
people look at an ingredient list and they say, oh
(01:09):
my god, it's got conoil oil. It's terrible product. Put
it back on the shelf. And while that is frustrating
because it's just not quite how nutrition works, which is
a fair call, isn't it.
Speaker 2 (01:20):
Yeah, I agree, And you know, like it's great, it's
great that people are reading ingredient lists, it's great that
we're paying more attention towards in our food. But I think,
particularly in the last few months, what I've noticed online
is somewhere along the way, perhaps we've almost gone a
little bit too far, right, Like everybody has become this
like food ingredient detective. We completely panic over the tiniest
(01:41):
bit of preservative or sticken it in a product or
an ingredient that we can't pronounce. But sometimes we miss
the bigger picture because sometimes those things they are actually bad,
they're not actually harmful, or they're in that product in
order to make it shelf stable. Right, And it's as
simple as that. It's there to preserve the shelf life
of a product, so it doesn't go off in three
or four days. It can last three or four weeks
(02:01):
on the shelf. So the truth is that a small
addition to a product to preserve it or help with
the mix ability of it, or something may not be
the thing that actually breaks your health, or probably won't
be this thing that actually breaks your health in the
long run, because it's really what we do in our
diet overall. You know, how much fiber are you actually eating,
(02:21):
how much fruit, how much vegetables? Like, what does your
protein intake look like? How often are you cooking from home?
You know, we're so obsessed with focusing on a single ingredient.
I think so many of us are just actually missing
the bigger picture, like are you scrolling at nighttime when
you probably should be sleeping? Have you got small steps
in this week? Like, there's so many things that we
can do from a health perspective that sometimes I think
(02:42):
we do miss the big picture because we are becoming
just a little bit too obsessed with ingredients. And again
I say, I think it's great that we are looking
into our food a little bit more, but I think that,
you know, if we're going to be these forensic scientists,
we probably need to understand what things are like. If
you see a little bit of melted extra on a label,
you can't be like, oh my goodness, put the back.
That's the worst thing in the world. If you don't
(03:04):
actually know what maltedextron is or what it does in
a food like food is chemistry. Even water has a
chemical name. We can't just demonize every single additive or
every single ingredient on a list of food because it's
unfamiliar to us, you know, because we don't most of
us don't have the scientific background to actually understand what
goes into a food. And if you choose to eat
(03:25):
a food in a packet, ultimately you are choosing to
eat some level of processing. So there has to be
some form of you know, preservative or mulsifier or vegetable
oil within that food. Are there better products on the market, absolutely,
but not all of us have access to that. Not
all of us have the budget to afford that. Sometimes
these better products, Let's be honest, Susie, they don't actually
(03:47):
taste that good even if they are a better product,
or the kids won't eat them even if we buy them.
So nutrition, there's so many nuances in it. It's not
just black or white. Just because it has an additive
in it doesn't automatically make it bad. And I say
this to people all the time when they send me
these things on Instagram, They're like, is this bad? I'm like,
in what context, like, what is your background, what is
(04:07):
your goal? How much of it are you planning on eating.
Are you just going to have it once a week
or once a month, You're going to include it as
an afternoon te snack every single day. So it can't
be a simple question of is this good or bad?
There has to be context with that, and you have
to also remember that we are so fortunate if you
live in Australia that we have some of the strictest
regulations in the world food standards Australia and New Zealand.
(04:29):
A lot of you will know is phizans. They have
the tightest regulations. So if they're saying that a food
is safe to be on a shelf, it's safe to
be on a shelf, that no single ingredient causes cancer
within our food supply. It is really about how often
you eat it, how much of it you eat, even
processed red meats. You're not going to get about cancer
(04:50):
just because you ate tsalami on a pizza on a
Saturday night. It comes down to how often, how much,
what else you're doing, What is your family history, what
is your genetics. So I think it was just a
really important discussion to say that it's great that you
were doing some more detective work, but if you're going
to be a detective, you have to do it the
whole way, Susie. It can't be like when we talked
about in the last podcast, like convenient nutrition theories for you.
(05:12):
It can't be convenient. You know, whole food ingredients when
it's convenient for you, but then you're going to go
smash it, you know, Domino's pizza at two am after
a whole weekend of drinking. So I think that that
balance is key. You have to understand what some of
these ingredients do in foods, and we can't just demonize
everything because if we choose to and most busy people
(05:32):
like you and I, Susie, we choose to eat some
level of process food, some level of packaged foods. There
has to be a little bit of a trade off sometimes.
So if you're going to have a Wars rozed chicken,
if you decide to do that, pull the skin off,
take the stuff on away, just eat the breastmeat. Because
you know, it's not as easy as to say this
food is good or bad. Context matters, and how often
you eat it matters, and who's buying that food matters
(05:54):
as well, because so many of us are really struggling
from a budget perspective at the moment, and we're not
in a luxury position where we can be super picking
by the absolute best quality, cleanest, healthiest, wholesome version of
every single product available. And as I said, even if
you did, your kids probably wouldn't eat it, So there
has to be a little bit of gibble take. So
I think bottom line is read your labels. It is
(06:16):
really really important. The nutrition panel is also important, but
don't let that alone be the sole judge of whether
a food is quote unquote good or bad, because it's
not about perfection. The patterns of your eating matter, the
portions of your eating matter. How much progress you're making
across the weak matter. You know, if you've got to
nutrition labels really closely, but you're not hitting your five
(06:36):
to ten serves of vegetables a week, is that really
helps overall? Like? Is that really balanced? So I think
that sometimes we just lose a little bit of perspective.
But when it comes to some of these things, we
go laser focus on one area and then we kind
of forget that big picture, don't we.
Speaker 1 (06:51):
Well, ingredient list, do simplify it. You know, I have
been guilty in the past of saying, even on this podcast.
You know, if you want to get an idea of
a nutritional profile, take a look at the ingredient list.
But that probably is the way I can describe it best,
because the issue with ultra processed food is when you
have that myriad of ingredients and the list is really long.
(07:12):
You know, I recently went on the McDonald's site, and
that's a good example of not any convenient issution for you,
because everyone's happy for a cheeky drive through, but not
to have a bit of vegetable oil in a processed snackbar.
But if you look at the ingredient list on fast
food KFC McDonald's pizza out there, really really long, and
that is a classic example of where it's a problem.
(07:33):
But you know, we've spoken about the frozen potato chips,
you know, the French fries and the wedges and sweet
potato chips, and you know, if you had looked at
some of them and the ones we've covered, you know,
I think they're eighty plus percent. I just bought the
boys some ninety five percent oven chips, so ninety five
percent of that product is potato, and then the next
(07:55):
ingredient is vegetable oil, and the next ingredient is saltd Now,
if you were in the seed oil brigade, you'd be like,
oh my god, it's got seed oil. But we you
and I would interpret that as actually being a good
choice because the bulk of that food is potato, which
is what you're paying for. So I think that if
you are trying to decipher nutrition labels, basically what we
(08:17):
look at is we want the sure. We love a
clean ingredient list. You know, we love a yogurt that
or a burgen soilin which is just whole food fantastic.
You know, these are foods that should be the five
star health rating. But it's that gray area of food
that sits in the middle section of the supermarket where
you will see preservatives and mulsifies, vegetable oils. So it's
(08:38):
always the percentage of a product. And so for example,
if you look at even something like vegimiite, if you
look at it looks like it's ultra process, but you
consume such a small amount of it, it's kind of insignificant.
And that's what we're trying to get to if the
amounts of vegetab oil, sugar insignificant in the grand scheme,
it means it's not to be worried about because we
(08:58):
don't consume a whole lot of it. So, yes, you know,
seeing long ingredient lists or ingredient list with things that
you don't recognize, it is probably a bit of a
sign to be aware. But if you know you're looking at,
I don't know, a wrap, or if you're looking at
a cracker and ninety seven percent of that cracker is
is whole grains and then you've got one or two
percent oil, there's no need for concern and most of
(09:19):
it is good quality. And that is what I'd be
looking at, is just making sure that what the food
you're buying is made from a whole ingredient list. You know,
Salad dressings is another example. They've got a lot of
ingredients in them, the more processed ones. But if you're
looking and it's mainly say water and added fat and
(09:40):
then you know two or three things, that is the bulk.
That's the main thing that you're looking for. And really,
if you sort of take a step back and you
look at it and you think it's if it's probably
not healthy. It's probably not you know, if you're not
recognizing ingredients. If it's got you know, it's made into
something it's cheesels, or it's flavored crackers, or if it's
(10:02):
you know, you can kind of get an idea, but
it's just reminds us that it's not everything. It's a
rough guide and you want, I don't know, what do
you reckon seventy eighty percent of the food to be
whole food ingredients when you can, that's probably a reasonable marker.
So a tiny bit of a vegetable oil or et cetera.
Now going back to the food additives that you're talking about,
(10:23):
the food additives myself that I proactively try and avoid
when I'm shopping, so I don't have, you know, emulsifiers
and things. A lot of the foods I would be
one wouldn't have a huge amount. So a small amount
of bread again is not going to be an issue
if you're choosing a whole grain bread. It's just being
used at the end to mix it together. But things
that I do look out for flavoringheartcs so to six
(10:44):
is it two yeah, six six two one going crazy?
Six two, one, six, three five. The flavoring heartcers I
don't like because I think they're flavoring a food that
shouldn't actually have that flavor, and we do know it
promotes over consumption. I do tend to veer away from
palm oil. So if vegetable oil is high on the
ingredient list, so I'm not talking about four or five
down in a product that's low fat, I'm talking about
(11:07):
if it's second or third ingredient like natella. If you
look at the ingredients of ntella, it's not hazel nut,
it's sugar, and then it's vegetable oil, which is palm.
So the first two ingredients are pretty poor quality. So
I do try and avoid and that's why I think
we recently said if you see something that's got extravergent
olive oil or even a canola oil, a pure oil
is going to be better than a blended vegetable oil.
(11:28):
So I do sort of proactively try and avoid that.
In terms of preservatives, it's the nitrates that we sort
of know are damaging to the digestive track. So that's
processed meats, which are identified custinogen from the World Health Organization.
So nitrates. Land's going to come to my rescue and
tell me what that is two three one two fifty, Yes,
the two fifty range of nitrates. And they will be
(11:50):
on sausages and some kind of process meats in that
section bacon ham. They're the ones I avoid, like the
meat snacks for kids for that purpose. It's the night
traits for avoiding. And you preservatives can be an issue
for some people on the grapes, is it two six'
two is the one that can cause sort of allergy
like symptoms for some. People and then you're going to
(12:11):
come and save the day and talk about the emosifiers
we do need to be a little bit careful of
for digestive, health which is, yeah there's.
Speaker 2 (12:18):
A couple if you've come more of those diagnosed digestive
health conditions like cro disease ulso read, Cladess celiac. Disease
there is some more emerging, research more so in animal based,
STUDIES i will, say BUT i do say to my
clients with celiac and with, crows it's well worth avoiding
if we. Can and some of those are the. EMOLSIFIERS
cmc is one of. Them another one is caragin and
(12:41):
then there's one. More you put me right on the.
SPOT i can't think of it as of my. Head
if you send me a message On, INSTAGRAM i can
send it to.
Speaker 1 (12:47):
You and we have covered it. BEFORE i think we
have covered it.
Speaker 2 (12:49):
Before, yeah they've found a lot in times in plant based,
milks the frozen dairy, section a lot of the, yogurts the,
milks and in some of the breads and wraps as.
WELL cmc Is so you can send me a, MESSAGE
i can send you a list of, them but there's
only a handful again emerging, studies animal. Models BUT i
think if we have the option to avoid, them or
there's another a better, brand that would be the brand
That i'm sticking, with particularly if it's something THAT i eat,
(13:10):
regularly like a wrap or you, know a type of
flavored milk or a cereal or. Something you, know it's
something that regularly goes into your. DART i do think
it's well worth avoiding some of these a multiplies that
have been linked to some more digestive.
Speaker 1 (13:22):
Concerns, yeah so there's only a small handful that we
sort of say avoid if you can for a number of.
Reasons but probably going back to the, example of a salad.
Dressing IF i was looking at a salad dressing and
it had very low amounts of, sugar so less than
five less and one or two grams per, serve AND
i looked at it ingredient lists and sugar was. There
it's just the way we would season the spaghetti bolonnaise
(13:43):
to give that little bit of. Sweetness the tiny bit
is being, used but it's not they have to run
a mok because sugar's on the ingredient. List so you're
looking at the overall profile of the food and that's
where the nutritional, nip the actual profile of amounts of, carbohydrate,
fats sugars will tell you. That so basically it's aplicated.
Science you. Know that's why the dieticians are. There we're
(14:03):
here to give you product recommendations specifically because you're not
expected to know all this. Stuff but there's a lot
of nuances with, it and it's not just black and.
White is probably the key message that we're trying to.
Send And i've always said Leanne if you look at
a food product and the first three ingredients are white,
flour sugar and vegetable, oil stick it back on the
(14:24):
shelf and you'll probably be on the right.
Speaker 2 (14:25):
Track probably be on the right. Track and, sorry that
last one is polysorbate eighty so polysorbate EIGHT, cmc which
is carbo methyl cellulow slot carriage in and which IS
e FOUR o. Seven if you have any diagnosed kind of,
guts digestive issues or, concerns they would be the ones
if you can largely. Avoiding if it comes in, occasionally
not really a. Problem but if you're buying it in
regular products like breads or, WRAPS i would be making
(14:47):
an effort to choose another brand or just one more.
Speaker 1 (14:49):
Example if you buy tuna, now tuna in spring water
isn't overly. Palatable now if you get tuna in oil
and drain the oil off just for a little bit of,
flavor of course they do. It just because it oil
doesn't mean it's a bad. Product the bulk of the product's.
Tuna you're getting the nutritional, benefits and a touch of
oil to go with it to make it more palatable
is a better option because the olive oil options are
(15:11):
then a lot more. Expensive so, sure if you have
got the luxury of being able to denonate another dollar
or two for the good quality oil, great but if you,
don't you don't need to feel guilty about. That when
the bulk of the food product is, healthy like, tuna
you're still onto a good. Thing there's no need to
feel guilty about having foods that might have a bit
of vegetable oil if it's not the bulk of the
(15:31):
food being. Consumed all right ly and, well there was
a really interesting new study that came through recently about
the key times when aging and damage occurs to the
body in the lifespan and it got a lot of
media attention BECAUSE i think we're really in that time
where everyone's thinking about anti aging and positive aging and
we're going to live these long, lives how do we keep?
(15:52):
Healthy and it was a big prospective cohort study which
is a gold standard study published in The anails Of,
medicine which is a very respected. Journal so it's really
strong data that came out Of, finland and it's a
longitudinal study looking at a group Of finnish. Participants but
they were people born in nineteen fifty nine and they
(16:13):
have been followed for the past how many years as
that eight is? Fifty, no, YES i can't do my.
Mass she lands not even helping.
Speaker 2 (16:22):
Me i'm trying to find how many participants are the
study for, You oh fay, good that's.
Speaker 1 (16:27):
It so it so how old would they. Be they'd be.
Sixty so it's followed them right through their lives at
key time, points which is so so.
Speaker 2 (16:34):
Interesting to three hundred and twenty finish.
Speaker 1 (16:37):
Participants, Okay and so even though it's in two, thousands
as we would see in some, studies because they're following
them so intensely and they're taking a whole lot of different,
measures so they're looking at it's actually called The Longitudinal
study Of personality And Social, development so it was looking
at a whole range of, things including depressive, symptoms what
they would define as risky behavioral, habits, smoking alcohol consumption.
(16:59):
Activity they did assess some diet, scores, depression psychological well,
being metabolic risk, factors which for me is the strong
one because that's looking at how inflammation and heart disease
and those kind of. Variables and basically from this, study
they found that between the ages of thirty six and
forty six were the times that the most damage AND
(17:23):
i guess decline in health variables occurred in these. Cohorts
so they followed let me just look at the. Span
here we. Go they followed them age, eight twenty, seven thirty,
six forty, two fifty and sixty, one and it's still.
Going so this study will continue to report data for
those they're down till two hundred. Participants they started with
three hundred and sixty nine in nineteen sixty, eight and
(17:45):
they're down to two hundred and six either dropping out
or have lost their lives because of different risk. Factors
and so this kind of study is. Rare we don't
get it very often when we're tracking that same group
of people and looking at their risk factors for heart
disease and things like. That at the, moment the basic
research is finding that during that, window this is when
(18:06):
any kind of metabolic and even psychological risk factor reads
its ugly. Heads So i'll come back to the take
home message in the, second but specifically when it looks
to health, behaviors certainly protective is activity and maintaining it
through the. Lifespan over, Drinking so large volumes of alcohol
and cigarette, smoking as you would expect land were closely
(18:28):
linked to an increase in both psychological and metabolic risk. Factors,
so AS i, said it got a lot of media
attention because the media outlets, reported you, know thirty six
to forty six was the key. Time, now as someone
who's now forty, SEVEN i have to say that there
is a little bit of guilt when you realize you
haven't done some of the things that you should have.
Liked Take collogen and your face isn't looking as good
(18:49):
as it wants did leyand so you're nice and young,
still so you've got. Time but WHAT i wanted to
talk about for our listeners was THAT i suspect the
average age of A Nutrition couch podcast listener is probably
in their. FORTIES i could be, wrong but that would
be my gut. Feeling we have surveyed our listeners certainly
between thirty and fifty or our actually even thirty and
sixty are our main. Audience. Now the issue for women
listening everywhere is because what are women between the ages
(19:12):
of thirty six and forty six? Doing LAND i.
Speaker 2 (19:15):
Don't know what they're, doing but they're.
Speaker 1 (19:16):
Busy, yeah well they're they're not you, know they're not,
missing they're not sleeping all the. Time they're struggling to
get to the. Gym AND i just thought it was
interesting because in theory this is great to. Know you,
know we know that the cells age at two specific time.
POINTS i think it's. Forty WELL i did we'd covered this.
BEFORE i think it's saventy if something wasn't. It, yeah
(19:36):
there's two key. Ages aging progresses quite rapidly and at
a cellular. Level and now we know that particularly metabolic
risk factors are more pronounced thirty in that ten year.
Decade but it's tricky because this is the time that
women are at their busiest Where sandwich, generations our parents
are living, forever so we're starting to need to look after.
Them you certainly will know someone who's doing that if
(19:57):
it's not. You already people start to get, sick you.
Know so you might have got a few clients recently
who have very sadly reported their close friends have had cancer,
diagnosis so they're looking after. Them you've got generally often small,
children and even if you don't have, children you're at
the height of your career trying to forge your head
and that's very demanding and. Stressful and you might still
have probably have family or parent, responsibility so you might
(20:20):
be helping siblings with their children or aging, Parents AND
i feel, like this is great to, know but you,
know for people who are already, struggling it's just another,
demand isn't. It it's, like, right and on top of everything,
else you need to exercise as much as possible to prevent.
Aging IT'S i think it's just a. Lot so it's
great to know, It BUT i think my primary mode
of treatment and management of my women is to not
(20:42):
add more to their. Plate it's to make life. Easier
and you AND i certainly talk about those convenient meal
options for that, purpose because we don't have the luxury
of having an hour to prepare. Dinner you, know we're
literally throwing stuff on a plate and then logging back
onto the computer after getting the kids to, Bed, like
these are real demands on. WOMEN i just think it's
nice to, know but it's, CERTAINLY i think a luxury
(21:03):
to be able to fully indulge our health in these
decades of our.
Speaker 2 (21:06):
Life, yeah it's, true it's nice to, Know but it's
also the article that my biggest takeaway with saying that
it's shifting from this reactive model where we fix a
problem when we get on well to a proactive model
where we're building resilience around women and women's, health because
the truth is the reality is that no one's coming
to say. This if we don't do it, ourselves no
(21:27):
one's going to do it for. Us like women, are
we put ourselves, Last we put everyone else ahead of.
Us if we don't stand up and help, ourselves nobody
is going to do that for. Us that is the sad,
reality and it's it's the shocking. Truth so there are
some things we can. Do if you can't get to
the gym and do your weight, training if you can't
eat more, vegetables if you can't put yourself, first go
(21:48):
get a damned blood. Test at the very, least go
and get a blood. Test go and get your blood
pressure and your cholesterol. Checks go and get your, thoroid
your in and your hormone panels. Done you can do
all of that in ONE gp, appointment one day out
of three hundred and sixty five days a.
Speaker 1 (22:02):
Year go and get it.
Speaker 2 (22:03):
Done go and get your skin. Checked i've had two
friends recently in their thirties that have had melanomous that
have had skin. Cancers, YES i live In, queensland it's
hot up, here but go and get your skin, checked,
Ladies go and get a perhapsmere if you haven't had
one in the last couple of. Years go and get
your boobs. Checked it doesn't matter if you're fifty or
when you're in the. Shower you're in the shower, already
when you're soaping, yourself have a feeling around and check the.
(22:26):
Lumps these are things we can proactively do to screen
for our. House and the last one is have a
think about your gut those symptoms having chronic diarrhea and
not going to the bathroom for three, days having pain
every time you, eat that's not, Normal and go and
get your glucose levels. Check that can be done in
that SAME gp. Appointment there are some things you can.
(22:47):
Do you're just not pulling yourself. First so this is
the kickof the butt that some of you need to
just go and get simple a couple of these simple
health things checked. Off if they all come, back, great.
Fabulous if they, don't you have some serious work to.
Do because we know that it's, hard we know that it's.
Tough we don't want to add one hundred more things
onto your. Plate but for the love Of, god go
(23:07):
and get some of these blood tests. Done i've been
saying to some of my clients all. Year i'm, like
it's Mid. October go and get them, done schedule them
into your. Calendar it is a work. Appointment it is
a sick day if you need to take a sick.
Day so many of us have hundreds of sick days
banks we never take. THEM i never ever took a sick.
Day WHEN i left my hospital, JOB i had hundreds
of sick. DAYS i would never ever have, used maybe not,
(23:29):
hundreds but hundreds of hours of sick Leave i'd never
ever even. Touched so go and take a sick day
and get some of these important blood things. Checked get
a perhaps, Mere go get your boob, Checked go get
your skin checked for any sort of. Melanomers because by
the time these things are found sometimes it can be too.
Late and if you're not, here you can't take care of.
Everybody you can't you, know you can't put everyone else
(23:49):
first if you're not. Here so it's really your sign
to go and get some of these things, checked because
we have to be proactive in our own. House, because
LIKE i, said no one's coming to save. Us that's
a sad.
Speaker 1 (23:58):
Reality, true that's a bit, Bleakly and let's leave people
in an uplifting note about what they can. DO i
agree the women have got, it but they will get.
It women we've got to use sick leave one hundred.
PERCENT i think a lot of those women are very.
Reluctant to keep on top of your. Test And i'm
glad you mentioned the boob screens and the, boughs because
when you do hear terrible stories about, cancers they're often
quite advanced in younger. Populations we've reported that. BEFORE i
(24:21):
think the messages THAT i. Have first of, all if
you are thirty, six still take your, collagen take your
collagen and VITAMIN. C i'm telling you it's one THING
i regret doing not. Doing number, TWO i think that
we do have control over our. Nutrition we sometimes think we,
don't but we absolutely. Do you have absolute control about
what goes in your mouth each. Day make good nutrition,
(24:41):
easy order the supplies to, work order the supplies, home
use the pre made salad, bags get the frozen. Fish you.
Know remember you need more leafy green. Veggies if you're
going to invest and make yourself a green, juice eat more.
Greens these are simple things that you can do which
will have pronounced, effects and you do have control and
probably a lot more than you even. Admitting. Now the
(25:01):
last THING i want to leave listeners on on this
point is the importance of. Exercise and What i'm Seeing
leanne time and time again is a lot of my
clients moving but not, exercising and there's a big. Difference.
Now it is great to, walk walk the. Dog, great
it's great to go to. Pilates we all love. PILATES
i think every one of my clients does. Polarates but
pilarates takes a long time because you have to get,
(25:23):
there you have to do the hour you get. HOME
i reckon it takes two hours if you are doing
if you were doing pilates two or three, times you've
got to pull one of those out and you've got
to increase some high intensity cardio training because long we're
Not back in the eighties and, nineties it was all
about the. Cardio it was all about working hard training
and that has been replaced by more gentle, activity which
(25:45):
is fantastic for, flexibility feeling good about your, body mental,
health they're all. Benefits but you cannot put all your
eggs in those. Baskets you have to do some exercise
and some. Training so even if you swap out one
pilates and just commit to doing twenty minute, jog some
high intensity interval, Training hire an exercise, bike invest in
equipment so you've got it at. Home when travel for,
(26:07):
work use the gyms if you've got memberships at, work
go in lunch. Times but you've got to do that
high intensity heart. Rate that is metabolic health and, fitness
and that is what we don't. Do we get rid
of that and then we our cell becomes less. Efficient
and when we our sellers less, efficient we store fat more,
readily our glucose levels get out of, control we gain
weight more, readily and we lose that fitness and protective
(26:30):
effect of our heart and our heart. Health so that
is my. Message you've got to do some more. Cardio
AND i would say nine out of ten of my
clients am moving, training getting to, pilates but they are
not doing proper high intensity heart rate. Training where are
their heart rates one, thirty, one, forty, one fifty and
getting a training, Effect and that will revolutionize your. Training
i'm not saying ditch. Pilarates i'm, saying if you're doing
(26:50):
three pilarates a, week swap one out because you're probably
not doing enough cardio, training which is where all these
metabolic health benefits come.
Speaker 2 (26:57):
From, YEAH i. Don't, yeah more so for, me it's
more weight, training like women aren't doing enough weight, training
like pilates isn't weight. Training you've got to fix it
That you've got to.
Speaker 1 (27:06):
Choose you can't do if you've got someone who's already
pushed for time and you had to choose between.
Speaker 2 (27:12):
Weight, training the studies and the. Research but you can
do that muscle muscle you, can, yes but you can do.
Speaker 1 (27:19):
That you can do a bit at home if you've
got no. Time you can do some sit, ups you
can do some push, ups you can do some, squats
you can.
Speaker 2 (27:25):
Do some lunch weight. Training we've got one handwa to.
Speaker 1 (27:28):
Disagree, No i'm just saying that it's a balance for.
People it's hard because you're trying to pick one or the.
Other so, say if you're going to the, gym, okay
you're going to the, gym do half weights half. CARDIO
i find the people do one of. That just split,
it you, know just because we're on the limits your time,
Here so you've got to be, like what can you?
Manage and maybe then invest in some hand weight so
(27:49):
you can do that little more simple routine at, home
perhaps because that's my ISSUE i struggle with being people
being so. Busy it's like you can't just keep adding
and adding and. Adding so if you do go to the,
gym split it and then you just get it best
to both, Words, yeah because you don't have to do
a lot of the. Way it's just regular and. Progressive so, yeah,
Okay but like you, said like that heart rate has
(28:10):
to go.
Speaker 2 (28:10):
Up like SOMETIMES i put up a little screenshop for
my garment And i'm, like my max heart rate was
one like in the one nineties and people are, like
oh my, god like aren't you. Dead you're trying that sometimes.
Speaker 1 (28:20):
You're a freak. Man people are not doing that all the.
Speaker 2 (28:22):
Time twice a week for. Conditioning but it has to
be more than more than one hundred and twenty and thirty,
six thank you very, Much but it has your heart
rate has to be more than. That you, know that
walking zone or like you, said you can't just if
you're doing the same exercise every single, day it's naturally
benefiting you, Metabolically like get that heart rate, Up like
you can't just you can't just be walking in pilates
(28:44):
all of the time because we've been taught, that you,
know spiking a prtosole so, bad but it's not a bad.
Thing like any form of exercise is going to spike your,
cordsole it's not a bad. Thing it's when that cortsole
is consistently spiked all day long and never comes. Down
that's where it, can you, know become an. Issue so
spiking as off from exercises and a bad. Thing but
women certainly need to challenge themselves a little bit. More
(29:04):
we need to push a little bit, harder and we
need to wait. Trains if you're going to go and
lie down on a reformer pilates better and do a
luxurious hour of reformer, pilates that time could be better
spent if you can do it for thirty minutes and.
Go do you wait training for thirty? Minutes please do
that because your muscles and your bones will thank. You
because osteoporosis doesn't start in your. Seventies it starts in
your thirties and. Forties, yeah the true.
Speaker 1 (29:25):
True and then you look twenty eight because of your
high intensity into a training on your garment one ninety's a,
freak a. Freak she WHEN i come up To brisbane
to see, Her she's, like you want to go to the,
gym and, like, no, no Because i'm old and very.
Tight we're getting the thought of though with good cardio
for me one hundred. Percent it's too hot In queensland
to work. Out you could die from.
Speaker 2 (29:44):
That it is getting very, hot all.
Speaker 1 (29:47):
Right onto a more joyous note than making people feel.
Guilty you're like this one, people Because i've got a
desert for, you, now. LEANNE i do not like soft
stuff in my. Mouth sloppy food is not my my.
Thing so this. RAGE i get a lot of questions
about the growing range of chocolate and protein puddings in the.
(30:07):
Supermarket NOW i don't talk a lot about them BECAUSE
i don't like. Them BECAUSE i DON'T i have to
have crunchy things in crunchy hard.
Speaker 2 (30:15):
Things this segment you don't like soft things in your?
Mouth should this be? Mine?
Speaker 1 (30:19):
No BUT i want to talk about them because everyone
it's the latest rage is the protein, puddings is it?
Not everyone's loving?
Speaker 2 (30:24):
Them? Now everyone here with.
Speaker 1 (30:25):
Me i've got the one That i'm going to review.
Today there's there's we've spoken about the. Yogurt there's The
pole's yogurt, one and then there's the wicked, sister isn't?
That and happy pants or plants or you did some.
Work fancy.
Speaker 2 (30:42):
Fancy plants they've. Got they've got a great little cheer
pudding one and a little chocolate one as.
Speaker 1 (30:47):
Well the one that's had a lot of questions asked
today is The rockerby protein Chocolate dutch chocolate. Snack, now
AS i, SAID i always feel more passionately about things
THAT i, like which is just, natural isn't, It but,
Nutritionally i've got a lot of clients who are enjoying,
them AND i thought it was time we had a
(31:07):
look at. Them this is one hundred and sixty grams
three dollars per. Snack now that doesn't sound, insignificant but
if for coffee's five. Dollars, yet it's actually pretty, cheap isn't.
Speaker 2 (31:15):
It we'll think about like a tub of the high protein,
yogurts so that one hundred and sixty gram same kind of.
Speaker 1 (31:19):
Thing, yeah, Yeah so the ingredients is And i've been
specifically asked by several listeners about this, one and we're
just about the drinks. Today, well the rockaby. Range we're
just Talking we're not talking about the, milks we're just
talking about the protein. Pudding so the ingredients on this,
One i've got filtered low fat. Milk it's got cream,
erythrotol which is, sweetener native, Starch dutch, cocoa one point
(31:42):
five percent dietary, fiber natural, flavors, gelatine sea, salt enzyme,
lactase natural, preservative stevia SO i lean AND i would
say that's pretty. Clean whilst there's some, additives they're in
such small amounts Because dutch cocoa is the flavor is
only one point five so anything under that is tiny,
amounts which is why we wouldn't be stressed seeing sea
sald or a bit of sucrose or things like. That
(32:03):
there's no su gross but the. Like so what does
it give? Us it's one hundred and sixty. Grams it's
just over one hundred and fifty, calories so very, controlled
and fifteen grams of. Protein so straight Away i'm liking
that because if you look at protein bars, lean they
can be upwards of two hundred calories sometimes three, four
less than fifteen grams of, protein so you're already getting
(32:23):
a lot of protein per. CALORIE i like that they're
low fat one point seven, total low saturated, fat importantly
because they're using low Fat, dairyes the base total carbohydrate
fifteen point four, grams so equivalent to a slice of
bread seven point eight grams of. Sugars now that might seem,
high but it's actually not Very it's just over a. Teaspoon,
(32:45):
now something would be naturally. Occurring there's no added sugar in.
Here that's. IMPORTANT i don't know if they're marketing on,
that BUT i would be yes on the. Front no added,
sugar it's actually coming from the, dairy so it's natural.
Sugar it's got a good amount of five at one
point six and one hundred and. Twenty i'm of. Sodium
now it's five star health, rating AND i myself would
(33:05):
give it five star health, rating even THOUGH i don't
like soft. Food AND i wouldn't have it because IF
i was having a treat or an afternoon, SNACK i
would have SOMETHING i could, chew, crackers, CHEESE i wouldn't
have something stuff like this or, actually you know what
else it's got in a Land oh my, god four
hundred and eighty eight milligrams of, calcium which they don't even.
Market why do they mention that on the? PACK i
(33:27):
need us in their marketing. Team. Land that's, massive four
hundred and eighty eight. Milligrams that's over half your recommended
daily intake for younger women and close to half for
women over. Fifty that is a ridiculous amount of. Calcium
So i'm just loving this. Product so my clients have
been having it for often in tea and they're loving,
it And i'm a big fan. Too they've done very.
(33:48):
Well that. Is i'm just shocked at how high the
calcium was BECAUSE i didn't see that on the. Pack oh,
yeah it's at the back high. Calcium see my eyes
ABOUT i can't see. It that's a, lot isn't.
Speaker 2 (33:58):
It do you like? It?
Speaker 1 (33:59):
LOT i like.
Speaker 2 (34:00):
IT i haven't tried, It, Yeah i've tried a few
of the other. ONES i don't mind. That i'm a
big yogurt. Girl LIKE i like my yogurt OR i
like like you'll have some cheese and, Crackers i'll have
a bit of, fruit a bit of chocolate or. Something
So i'm A i like to chew my food as
well BECAUSE i feel like it's more. Filling BUT i
prefer this to as a little like a protein snack,
bar like you, said BECAUSE i think that amount is
the same as like a tub of like a chubani
(34:21):
or a yopra or, Something so it's like the same
size it in terms of a yogurt. Tub it's far
more FILLING i think than like a little a protein
bar or a protein vital protein. Ball SO i can't
really falter. IT i think it's. GREAT i haven't tried,
it but, yeah someone's looking for a bit of a sweeter.
TREAT i think it's. Great but my only hesitation would
be if a lot of people they're like they feel like,
chocolate they replace it with these kind of healthier. PRODUCTS
(34:44):
i might have one of these and they might, have you,
know some, crackers and they might have a little protein
bar as well and a bit of peanut, butter and
then eventually they just eat the chocolate, Anyway so don't
replace it with what you truly feel. Like really listen
to your body in terms of that intuitive eating and
have a little bit of, that or if you want some,
chop eat some actual. Chocolate BUT i think it's a great.
OPTION i like that it's got the, protein the massive
(35:04):
whack of calcium is amazing and a really really good
ingredient lists for like a sweet dessert like. Product is
that what we're saying right after dinner snack as, well
if you are.
Speaker 1 (35:14):
Either OR a one one fifty. AMAZING i wonder if
it would freeze, well BECAUSE i think if you like
freeze it AND i don't have to try. IT i
wouldn't give it to kids, Though AND i wouldn't give
it to kids BECAUSE i think fifteen grams are protein
and the snack is a bit high, teenagers, yes but
not small. Kids SO i wouldn't give that to my boys.
YET i think that's too high, protein so for, them
they don't need. That but, yeah really well. Done And
(35:36):
i'm just blown away by that calcium because we like
the Yopro perform because they've got close to five hundred
milligrams of, calcium which is amazing for the. Ladies BUT
i will, say, actually because a couple of feedback points
on products we've spoken About, Leanne i've heard that the
protein fetter is not. GREAT a couple of people have
said to. Me it's someone said to me and, say
(35:56):
did you try? It AND i was, like oh, no they're,
like and the ten grams of protein cheese and crackers
too is a little bit. DRY i have to, Say
i've had.
Speaker 2 (36:04):
That, okay so you can get zero and in the ingredient,
listen it can be like one hundred percent. Perfection but
it does taste. Good does it tastes so that's what
people actually. Want they want it to.
Speaker 1 (36:14):
Taste But i've heard nothing bad about, this so hopefully
it's it tastes good as the nutritional zarum.
Speaker 2 (36:20):
With we've gone, now so you might have to suck
it up and just have a little little.
Speaker 1 (36:23):
Food reminds you Of Yogo yogo back in the day
in the. Eighties lands so, young so they didn't even.
Speaker 2 (36:29):
KNOW i don't. KNOW i know. It that's yoga still,
around isn't. IT i think SO i think you can
still get.
Speaker 1 (36:33):
It yeah, anyway, yeah, okay, anyway moving on, land you
can carry that last segment.
Speaker 2 (36:38):
Listener, QUESTION i have never used a protein powder? Before
SHOULD i? Start? Short? Answer not? Necessarily like you don't
you don't actually need a protein. Powder and that probably
sounds a bit weird Because susie AND i own and
run a protein quantity or a supplement. Company but you
actually don't need a protein. Powder protein powder can be
a very helpful. Tool it can be a very convenient,
(36:58):
tool but it depends on your life, style on your.
GOALS i will always say to my, clients try to
get your protein in from whole. Foods, first eat, eggs
eat greek, yogurt have cottage, cheese lean, meats tofu, legumes.
Dairy but the reality is that women are, busy and
if my ladies are going to skip, Breakfast i'm one
hundred percent going to give them a protein shake and
a banana BEFORE i let them skip breakfast if that's
what they need on the run on the train driving into,
(37:20):
work you, know directly after the, gym before they run into.
Work if that's all that they can get, DOWN i
would a hundred times over them rather they eat, that
then eat nothing and skip and then have this like
back ended hunger all day. Long so you don't necessarily need,
it but it can be helpful and it can be.
Convenient so if you feel like and WILL i must say,
LIKE i don't write protein powder into my meal. Plans
(37:42):
only at. Breakfast if people are having a. Smoothie some
of my clients just love. Cereal i'm like, great we'll
have you, cereal but there needs to be some protein,
there and unfortunately just a bit of milk with your
cereal doesn't cut. It like women need twenty thirty grams
of protein at. Breakfast most, women particularly if your goals
are around, fitness, recovery muscle building or weight, loss you
really need to be ticking that twenty to thirty grams
of protein at. Breakfast so if you can't do, that
(38:04):
if you don't want to sit down to FOUR, x
if you don't want to you, know have mincemeat at breakfast.
Time if you don't want to eat cottage like a
ton of cottage cheese on your, toast you can use
protein powder to boost up your overall protein. Intex you
don't have to have a full protein. Shake you might
put half a scoop in with a bit Of greek
yogur and a bit of. Milk you might sprinkle some
protein powder onto a bit of higher protein cereal with
(38:25):
a cup of milk and that might get you close
to thirty. Grams you might have a bit of a
protein shake for afternoon tea with you, know some crackers
and some cheese to get a bit of a bigger protein,
hit so you don't have to have, it but it
is a really convenient. TOOL i would SAY i have
probably protein powder multiple times a week because it's, easy it's,
convenient and But i'm running, Off i'm finished the, Gym
(38:46):
i'm running up to. Daycare i'll have a protein. Shake
in the, Car i'll have, That i'll do the daycare drop,
Off i'll grab a, Coffee i'll come, home and SOMETIMES
i don't get my breakfast down till nine or ten.
O'clock if my goal around my fitness and my training
is to recover properly and fuel properly and get that's
too long by the Time i've trained at seven UNTIL
i sit down to breakfast at. Ten so it's a
little gap THAT i can fill with a bit of
(39:08):
a protein check on water and just grabbing a coffee
or something to keep me going UNTIL i can get
back to have to have my breakfast later. On SO
i think that's that's HOW i would use. IT i
would use it as an addition to a meal or
as a LITTLE meni replacement while you're trying to get
in a. MEAL a protein powder is not a. Meal
let me be very, Clear it's not a. Meal it's
not a meal. Replacement it's not what you just have
(39:29):
to lose. Weight you use protein powder to complete the
meal or to boost up the overall protein in the,
meal or as a little adjunction until you get to your.
Meal that's HOW i would use a protein. Powder but
it is not a meal in. Itself BUT i cover.
Speaker 1 (39:43):
That do you have any of your STAT i would
agree it's a functional ingredient to boost the protein. POWDER
i tell you where ELSE i use it more now
When i've got busy women, traveling either even socially or for,
work because they might struggle to pick up breakfast at the,
airport And i'll, say just pack a shake or your sh,
shaker or we've got the hand, mixers and then they
can have their shape before they go and they've just
(40:04):
got something with. Protein Or i've had a few clients
doing treks and things overseas and they'll take a sealed
protein and then they've actually got it because in some
of those countries there's a heavy vegetarian component and they
can't access a lot of animal. Protein so it means
that if they've got water or access to bottled, water
they can wizz a shakeup and as we saw from
The Stacey sims she does the protein coffee in the,
morning so she just whizzers an espresso shot with some
(40:27):
protein and you can do it with some. Milk it's
like a light breakfast on the go that's got. Protein so,
YEAH i think it's, Functional like you can make protein
pancakes with, it If i'm doing muffins and stuff for the.
Kids you can add it into protein balls for. Snacks
but most ninety percent of my women who use protein
powder will be using it as a smoothy breakfast addition
to bump up their protein intake or as a late
afternoon top up when they need something with, protein and
(40:49):
it's just. Convenient so, yeah just functional. Ingredient but particularly
for women we know now need a lot more protein
than they've usually been having, it it can be really.
Good and of course our design By dieticians was our
first protein. Team we've got to a women's blend and
a pre and probiotic for digestive, health and they are
the best tasting. Proteins we were so thrilled with our.
Formulation they taste. Great Like i'm not a massive protein,
(41:10):
user BUT i have to say ours taste, amazing so
certainly check them. OUT a designed by, dieticians and we
do have a conflict of, interest but.
Speaker 2 (41:16):
This is quickly add one other little tip you can,
do which our Friend kisha actually. Does she makes this
beautiful protein like ice lata that she sent. Me she does,
milk she does as she does a scuba protein, powder
a shot of coffee and blends that up and it's
delicious and it's like an ice. Latte so just a
bit of a protein boost to get you through the,
morning or if you're having a bit of Afternoon, cravis
you can get through through the. Afternoon it's. Springs it's
(41:39):
hot in particularly In queensland at the, moment so that
can be a really nice higher protein ice slate if
you want to do.
Speaker 1 (41:44):
It, Actually i've got some other NEWS i think we.
Mentioned do we talk about The ninja The ninja creamy
and The ninja ice cream? Maker have you seen? Those
i'm getting.
Speaker 2 (41:54):
One well maybe we'll do a whole.
Speaker 1 (41:55):
Signal they're sending me one and SO i my boys
are stoked because they're getting a, swirl which is the
ice cream. One but you can put and make protein.
Blends so watch this space, People i'm going to be
making some protein ice creams without power, yes, perfect all.
Right that brings us to the end of The Nutrition
couch for another. Week please keep telling your friends about
us so we can continue to, grow and check out
(42:16):
us On instagram where The Nutrition couch for all your
listener questions or for our supplement range designed by. Dieticians
and we'll see you the same time Next wednesday for
our regular episode. Drop thanks for, Listening catch you guys next.
Speaker 2 (42:27):
Week
What do you look for when you were checking out
products at the supermarket? Do you look at the nutritional panel,
what it says front of pack, or maybe you scan
the ingredient list if you've got your glasses on land.
On today's episode of The nutritionent Couch, we chat the
issue that comes up when you choose products based on
ingredients alone and what are the key things that Leanne
(00:26):
and I consider when making healthy choices in the supermarket. Hi,
I'm Susie Burrell and I'm Leanna Ward, and together we
bring you The Nutrition Couch, the weekly podcast that gets
you up to date with everything you need to know
in the world of nutrition as well as healthy supermarket shopping.
We have some new data that shows the specific age
ranges when we need to take our health a lot
(00:47):
more seriously. We've got a new protein based snap to
review many of our listeners will be familiar with, and
our listener question is all about protein powder. So Leanne,
you sent me through this Instagram link when another dietician
had posted about what frustrates her in nutrition is when
people look at an ingredient list and they say, oh
(01:09):
my god, it's got conoil oil. It's terrible product. Put
it back on the shelf. And while that is frustrating
because it's just not quite how nutrition works, which is
a fair call, isn't it.
Speaker 2 (01:20):
Yeah, I agree, And you know, like it's great, it's
great that people are reading ingredient lists, it's great that
we're paying more attention towards in our food. But I think,
particularly in the last few months, what I've noticed online
is somewhere along the way, perhaps we've almost gone a
little bit too far, right, Like everybody has become this
like food ingredient detective. We completely panic over the tiniest
(01:41):
bit of preservative or sticken it in a product or
an ingredient that we can't pronounce. But sometimes we miss
the bigger picture because sometimes those things they are actually bad,
they're not actually harmful, or they're in that product in
order to make it shelf stable. Right, And it's as
simple as that. It's there to preserve the shelf life
of a product, so it doesn't go off in three
or four days. It can last three or four weeks
(02:01):
on the shelf. So the truth is that a small
addition to a product to preserve it or help with
the mix ability of it, or something may not be
the thing that actually breaks your health, or probably won't
be this thing that actually breaks your health in the
long run, because it's really what we do in our
diet overall. You know, how much fiber are you actually eating,
(02:21):
how much fruit, how much vegetables? Like, what does your
protein intake look like? How often are you cooking from home?
You know, we're so obsessed with focusing on a single ingredient.
I think so many of us are just actually missing
the bigger picture, like are you scrolling at nighttime when
you probably should be sleeping? Have you got small steps
in this week? Like, there's so many things that we
can do from a health perspective that sometimes I think
(02:42):
we do miss the big picture because we are becoming
just a little bit too obsessed with ingredients. And again
I say, I think it's great that we are looking
into our food a little bit more, but I think that,
you know, if we're going to be these forensic scientists,
we probably need to understand what things are like. If
you see a little bit of melted extra on a label,
you can't be like, oh my goodness, put the back.
That's the worst thing in the world. If you don't
(03:04):
actually know what maltedextron is or what it does in
a food like food is chemistry. Even water has a
chemical name. We can't just demonize every single additive or
every single ingredient on a list of food because it's
unfamiliar to us, you know, because we don't most of
us don't have the scientific background to actually understand what
goes into a food. And if you choose to eat
(03:25):
a food in a packet, ultimately you are choosing to
eat some level of processing. So there has to be
some form of you know, preservative or mulsifier or vegetable
oil within that food. Are there better products on the market, absolutely,
but not all of us have access to that. Not
all of us have the budget to afford that. Sometimes
these better products, Let's be honest, Susie, they don't actually
(03:47):
taste that good even if they are a better product,
or the kids won't eat them even if we buy them.
So nutrition, there's so many nuances in it. It's not
just black or white. Just because it has an additive
in it doesn't automatically make it bad. And I say
this to people all the time when they send me
these things on Instagram, They're like, is this bad? I'm like,
in what context, like, what is your background, what is
(04:07):
your goal? How much of it are you planning on eating.
Are you just going to have it once a week
or once a month, You're going to include it as
an afternoon te snack every single day. So it can't
be a simple question of is this good or bad?
There has to be context with that, and you have
to also remember that we are so fortunate if you
live in Australia that we have some of the strictest
regulations in the world food standards Australia and New Zealand.
(04:29):
A lot of you will know is phizans. They have
the tightest regulations. So if they're saying that a food
is safe to be on a shelf, it's safe to
be on a shelf, that no single ingredient causes cancer
within our food supply. It is really about how often
you eat it, how much of it you eat, even
processed red meats. You're not going to get about cancer
(04:50):
just because you ate tsalami on a pizza on a
Saturday night. It comes down to how often, how much,
what else you're doing, What is your family history, what
is your genetics. So I think it was just a
really important discussion to say that it's great that you
were doing some more detective work, but if you're going
to be a detective, you have to do it the
whole way, Susie. It can't be like when we talked
about in the last podcast, like convenient nutrition theories for you.
(05:12):
It can't be convenient. You know, whole food ingredients when
it's convenient for you, but then you're going to go
smash it, you know, Domino's pizza at two am after
a whole weekend of drinking. So I think that that
balance is key. You have to understand what some of
these ingredients do in foods, and we can't just demonize
everything because if we choose to and most busy people
(05:32):
like you and I, Susie, we choose to eat some
level of process food, some level of packaged foods. There
has to be a little bit of a trade off sometimes.
So if you're going to have a Wars rozed chicken,
if you decide to do that, pull the skin off,
take the stuff on away, just eat the breastmeat. Because
you know, it's not as easy as to say this
food is good or bad. Context matters, and how often
you eat it matters, and who's buying that food matters
(05:54):
as well, because so many of us are really struggling
from a budget perspective at the moment, and we're not
in a luxury position where we can be super picking
by the absolute best quality, cleanest, healthiest, wholesome version of
every single product available. And as I said, even if
you did, your kids probably wouldn't eat it, So there
has to be a little bit of gibble take. So
I think bottom line is read your labels. It is
(06:16):
really really important. The nutrition panel is also important, but
don't let that alone be the sole judge of whether
a food is quote unquote good or bad, because it's
not about perfection. The patterns of your eating matter, the
portions of your eating matter. How much progress you're making
across the weak matter. You know, if you've got to
nutrition labels really closely, but you're not hitting your five
(06:36):
to ten serves of vegetables a week, is that really
helps overall? Like? Is that really balanced? So I think
that sometimes we just lose a little bit of perspective.
But when it comes to some of these things, we
go laser focus on one area and then we kind
of forget that big picture, don't we.
Speaker 1 (06:51):
Well, ingredient list, do simplify it. You know, I have
been guilty in the past of saying, even on this podcast.
You know, if you want to get an idea of
a nutritional profile, take a look at the ingredient list.
But that probably is the way I can describe it best,
because the issue with ultra processed food is when you
have that myriad of ingredients and the list is really long.
(07:12):
You know, I recently went on the McDonald's site, and
that's a good example of not any convenient issution for you,
because everyone's happy for a cheeky drive through, but not
to have a bit of vegetable oil in a processed snackbar.
But if you look at the ingredient list on fast
food KFC McDonald's pizza out there, really really long, and
that is a classic example of where it's a problem.
(07:33):
But you know, we've spoken about the frozen potato chips,
you know, the French fries and the wedges and sweet
potato chips, and you know, if you had looked at
some of them and the ones we've covered, you know,
I think they're eighty plus percent. I just bought the
boys some ninety five percent oven chips, so ninety five
percent of that product is potato, and then the next
(07:55):
ingredient is vegetable oil, and the next ingredient is saltd Now,
if you were in the seed oil brigade, you'd be like,
oh my god, it's got seed oil. But we you
and I would interpret that as actually being a good
choice because the bulk of that food is potato, which
is what you're paying for. So I think that if
you are trying to decipher nutrition labels, basically what we
(08:17):
look at is we want the sure. We love a
clean ingredient list. You know, we love a yogurt that
or a burgen soilin which is just whole food fantastic.
You know, these are foods that should be the five
star health rating. But it's that gray area of food
that sits in the middle section of the supermarket where
you will see preservatives and mulsifies, vegetable oils. So it's
(08:38):
always the percentage of a product. And so for example,
if you look at even something like vegimiite, if you
look at it looks like it's ultra process, but you
consume such a small amount of it, it's kind of insignificant.
And that's what we're trying to get to if the
amounts of vegetab oil, sugar insignificant in the grand scheme,
it means it's not to be worried about because we
(08:58):
don't consume a whole lot of it. So, yes, you know,
seeing long ingredient lists or ingredient list with things that
you don't recognize, it is probably a bit of a
sign to be aware. But if you know you're looking at,
I don't know, a wrap, or if you're looking at
a cracker and ninety seven percent of that cracker is
is whole grains and then you've got one or two
percent oil, there's no need for concern and most of
(09:19):
it is good quality. And that is what I'd be
looking at, is just making sure that what the food
you're buying is made from a whole ingredient list. You know,
Salad dressings is another example. They've got a lot of
ingredients in them, the more processed ones. But if you're
looking and it's mainly say water and added fat and
(09:40):
then you know two or three things, that is the bulk.
That's the main thing that you're looking for. And really,
if you sort of take a step back and you
look at it and you think it's if it's probably
not healthy. It's probably not you know, if you're not
recognizing ingredients. If it's got you know, it's made into
something it's cheesels, or it's flavored crackers, or if it's
(10:02):
you know, you can kind of get an idea, but
it's just reminds us that it's not everything. It's a
rough guide and you want, I don't know, what do
you reckon seventy eighty percent of the food to be
whole food ingredients when you can, that's probably a reasonable marker.
So a tiny bit of a vegetable oil or et cetera.
Now going back to the food additives that you're talking about,
(10:23):
the food additives myself that I proactively try and avoid
when I'm shopping, so I don't have, you know, emulsifiers
and things. A lot of the foods I would be
one wouldn't have a huge amount. So a small amount
of bread again is not going to be an issue
if you're choosing a whole grain bread. It's just being
used at the end to mix it together. But things
that I do look out for flavoringheartcs so to six
(10:44):
is it two yeah, six six two one going crazy?
Six two, one, six, three five. The flavoring heartcers I
don't like because I think they're flavoring a food that
shouldn't actually have that flavor, and we do know it
promotes over consumption. I do tend to veer away from
palm oil. So if vegetable oil is high on the
ingredient list, so I'm not talking about four or five
down in a product that's low fat, I'm talking about
(11:07):
if it's second or third ingredient like natella. If you
look at the ingredients of ntella, it's not hazel nut,
it's sugar, and then it's vegetable oil, which is palm.
So the first two ingredients are pretty poor quality. So
I do try and avoid and that's why I think
we recently said if you see something that's got extravergent
olive oil or even a canola oil, a pure oil
is going to be better than a blended vegetable oil.
(11:28):
So I do sort of proactively try and avoid that.
In terms of preservatives, it's the nitrates that we sort
of know are damaging to the digestive track. So that's
processed meats, which are identified custinogen from the World Health Organization.
So nitrates. Land's going to come to my rescue and
tell me what that is two three one two fifty, Yes,
the two fifty range of nitrates. And they will be
(11:50):
on sausages and some kind of process meats in that
section bacon ham. They're the ones I avoid, like the
meat snacks for kids for that purpose. It's the night
traits for avoiding. And you preservatives can be an issue
for some people on the grapes, is it two six'
two is the one that can cause sort of allergy
like symptoms for some. People and then you're going to
(12:11):
come and save the day and talk about the emosifiers
we do need to be a little bit careful of
for digestive, health which is, yeah there's.
Speaker 2 (12:18):
A couple if you've come more of those diagnosed digestive
health conditions like cro disease ulso read, Cladess celiac. Disease
there is some more emerging, research more so in animal based,
STUDIES i will, say BUT i do say to my
clients with celiac and with, crows it's well worth avoiding
if we. Can and some of those are the. EMOLSIFIERS
cmc is one of. Them another one is caragin and
(12:41):
then there's one. More you put me right on the.
SPOT i can't think of it as of my. Head
if you send me a message On, INSTAGRAM i can
send it to.
Speaker 1 (12:47):
You and we have covered it. BEFORE i think we
have covered it.
Speaker 2 (12:49):
Before, yeah they've found a lot in times in plant based,
milks the frozen dairy, section a lot of the, yogurts the,
milks and in some of the breads and wraps as.
WELL cmc Is so you can send me a, MESSAGE
i can send you a list of, them but there's
only a handful again emerging, studies animal. Models BUT i
think if we have the option to avoid, them or
there's another a better, brand that would be the brand
That i'm sticking, with particularly if it's something THAT i eat,
(13:10):
regularly like a wrap or you, know a type of
flavored milk or a cereal or. Something you, know it's
something that regularly goes into your. DART i do think
it's well worth avoiding some of these a multiplies that
have been linked to some more digestive.
Speaker 1 (13:22):
Concerns, yeah so there's only a small handful that we
sort of say avoid if you can for a number of.
Reasons but probably going back to the, example of a salad.
Dressing IF i was looking at a salad dressing and
it had very low amounts of, sugar so less than
five less and one or two grams per, serve AND
i looked at it ingredient lists and sugar was. There
it's just the way we would season the spaghetti bolonnaise
(13:43):
to give that little bit of. Sweetness the tiny bit
is being, used but it's not they have to run
a mok because sugar's on the ingredient. List so you're
looking at the overall profile of the food and that's
where the nutritional, nip the actual profile of amounts of, carbohydrate,
fats sugars will tell you. That so basically it's aplicated.
Science you. Know that's why the dieticians are. There we're
(14:03):
here to give you product recommendations specifically because you're not
expected to know all this. Stuff but there's a lot
of nuances with, it and it's not just black and.
White is probably the key message that we're trying to.
Send And i've always said Leanne if you look at
a food product and the first three ingredients are white,
flour sugar and vegetable, oil stick it back on the
(14:24):
shelf and you'll probably be on the right.
Speaker 2 (14:25):
Track probably be on the right. Track and, sorry that
last one is polysorbate eighty so polysorbate EIGHT, cmc which
is carbo methyl cellulow slot carriage in and which IS
e FOUR o. Seven if you have any diagnosed kind of,
guts digestive issues or, concerns they would be the ones
if you can largely. Avoiding if it comes in, occasionally
not really a. Problem but if you're buying it in
regular products like breads or, WRAPS i would be making
(14:47):
an effort to choose another brand or just one more.
Speaker 1 (14:49):
Example if you buy tuna, now tuna in spring water
isn't overly. Palatable now if you get tuna in oil
and drain the oil off just for a little bit of,
flavor of course they do. It just because it oil
doesn't mean it's a bad. Product the bulk of the product's.
Tuna you're getting the nutritional, benefits and a touch of
oil to go with it to make it more palatable
is a better option because the olive oil options are
(15:11):
then a lot more. Expensive so, sure if you have
got the luxury of being able to denonate another dollar
or two for the good quality oil, great but if you,
don't you don't need to feel guilty about. That when
the bulk of the food product is, healthy like, tuna
you're still onto a good. Thing there's no need to
feel guilty about having foods that might have a bit
of vegetable oil if it's not the bulk of the
(15:31):
food being. Consumed all right ly and, well there was
a really interesting new study that came through recently about
the key times when aging and damage occurs to the
body in the lifespan and it got a lot of
media attention BECAUSE i think we're really in that time
where everyone's thinking about anti aging and positive aging and
we're going to live these long, lives how do we keep?
(15:52):
Healthy and it was a big prospective cohort study which
is a gold standard study published in The anails Of,
medicine which is a very respected. Journal so it's really
strong data that came out Of, finland and it's a
longitudinal study looking at a group Of finnish. Participants but
they were people born in nineteen fifty nine and they
(16:13):
have been followed for the past how many years as
that eight is? Fifty, no, YES i can't do my.
Mass she lands not even helping.
Speaker 2 (16:22):
Me i'm trying to find how many participants are the
study for, You oh fay, good that's.
Speaker 1 (16:27):
It so it so how old would they. Be they'd be.
Sixty so it's followed them right through their lives at
key time, points which is so so.
Speaker 2 (16:34):
Interesting to three hundred and twenty finish.
Speaker 1 (16:37):
Participants, Okay and so even though it's in two, thousands
as we would see in some, studies because they're following
them so intensely and they're taking a whole lot of different,
measures so they're looking at it's actually called The Longitudinal
study Of personality And Social, development so it was looking
at a whole range of, things including depressive, symptoms what
they would define as risky behavioral, habits, smoking alcohol consumption.
(16:59):
Activity they did assess some diet, scores, depression psychological well,
being metabolic risk, factors which for me is the strong
one because that's looking at how inflammation and heart disease
and those kind of. Variables and basically from this, study
they found that between the ages of thirty six and
forty six were the times that the most damage AND
(17:23):
i guess decline in health variables occurred in these. Cohorts
so they followed let me just look at the. Span
here we. Go they followed them age, eight twenty, seven thirty,
six forty, two fifty and sixty, one and it's still.
Going so this study will continue to report data for
those they're down till two hundred. Participants they started with
three hundred and sixty nine in nineteen sixty, eight and
(17:45):
they're down to two hundred and six either dropping out
or have lost their lives because of different risk. Factors
and so this kind of study is. Rare we don't
get it very often when we're tracking that same group
of people and looking at their risk factors for heart
disease and things like. That at the, moment the basic
research is finding that during that, window this is when
(18:06):
any kind of metabolic and even psychological risk factor reads
its ugly. Heads So i'll come back to the take
home message in the, second but specifically when it looks
to health, behaviors certainly protective is activity and maintaining it
through the. Lifespan over, Drinking so large volumes of alcohol
and cigarette, smoking as you would expect land were closely
(18:28):
linked to an increase in both psychological and metabolic risk. Factors,
so AS i, said it got a lot of media
attention because the media outlets, reported you, know thirty six
to forty six was the key. Time, now as someone
who's now forty, SEVEN i have to say that there
is a little bit of guilt when you realize you
haven't done some of the things that you should have.
Liked Take collogen and your face isn't looking as good
(18:49):
as it wants did leyand so you're nice and young,
still so you've got. Time but WHAT i wanted to
talk about for our listeners was THAT i suspect the
average age of A Nutrition couch podcast listener is probably
in their. FORTIES i could be, wrong but that would
be my gut. Feeling we have surveyed our listeners certainly
between thirty and fifty or our actually even thirty and
sixty are our main. Audience. Now the issue for women
listening everywhere is because what are women between the ages
(19:12):
of thirty six and forty six? Doing LAND i.
Speaker 2 (19:15):
Don't know what they're, doing but they're.
Speaker 1 (19:16):
Busy, yeah well they're they're not you, know they're not,
missing they're not sleeping all the. Time they're struggling to
get to the. Gym AND i just thought it was
interesting because in theory this is great to. Know you,
know we know that the cells age at two specific time.
POINTS i think it's. Forty WELL i did we'd covered this.
BEFORE i think it's saventy if something wasn't. It, yeah
(19:36):
there's two key. Ages aging progresses quite rapidly and at
a cellular. Level and now we know that particularly metabolic
risk factors are more pronounced thirty in that ten year.
Decade but it's tricky because this is the time that
women are at their busiest Where sandwich, generations our parents
are living, forever so we're starting to need to look after.
Them you certainly will know someone who's doing that if
(19:57):
it's not. You already people start to get, sick you.
Know so you might have got a few clients recently
who have very sadly reported their close friends have had cancer,
diagnosis so they're looking after. Them you've got generally often small,
children and even if you don't have, children you're at
the height of your career trying to forge your head
and that's very demanding and. Stressful and you might still
have probably have family or parent, responsibility so you might
(20:20):
be helping siblings with their children or aging, Parents AND
i feel, like this is great to, know but you,
know for people who are already, struggling it's just another,
demand isn't. It it's, like, right and on top of everything,
else you need to exercise as much as possible to prevent.
Aging IT'S i think it's just a. Lot so it's
great to know, It BUT i think my primary mode
of treatment and management of my women is to not
(20:42):
add more to their. Plate it's to make life. Easier
and you AND i certainly talk about those convenient meal
options for that, purpose because we don't have the luxury
of having an hour to prepare. Dinner you, know we're
literally throwing stuff on a plate and then logging back
onto the computer after getting the kids to, Bed, like
these are real demands on. WOMEN i just think it's
nice to, know but it's, CERTAINLY i think a luxury
(21:03):
to be able to fully indulge our health in these
decades of our.
Speaker 2 (21:06):
Life, yeah it's, true it's nice to, Know but it's
also the article that my biggest takeaway with saying that
it's shifting from this reactive model where we fix a
problem when we get on well to a proactive model
where we're building resilience around women and women's, health because
the truth is the reality is that no one's coming
to say. This if we don't do it, ourselves no
(21:27):
one's going to do it for. Us like women, are
we put ourselves, Last we put everyone else ahead of.
Us if we don't stand up and help, ourselves nobody
is going to do that for. Us that is the sad,
reality and it's it's the shocking. Truth so there are
some things we can. Do if you can't get to
the gym and do your weight, training if you can't
eat more, vegetables if you can't put yourself, first go
(21:48):
get a damned blood. Test at the very, least go
and get a blood. Test go and get your blood
pressure and your cholesterol. Checks go and get your, thoroid
your in and your hormone panels. Done you can do
all of that in ONE gp, appointment one day out
of three hundred and sixty five days a.
Speaker 1 (22:02):
Year go and get it.
Speaker 2 (22:03):
Done go and get your skin. Checked i've had two
friends recently in their thirties that have had melanomous that
have had skin. Cancers, YES i live In, queensland it's
hot up, here but go and get your skin, checked,
Ladies go and get a perhapsmere if you haven't had
one in the last couple of. Years go and get
your boobs. Checked it doesn't matter if you're fifty or
when you're in the. Shower you're in the shower, already
when you're soaping, yourself have a feeling around and check the.
(22:26):
Lumps these are things we can proactively do to screen
for our. House and the last one is have a
think about your gut those symptoms having chronic diarrhea and
not going to the bathroom for three, days having pain
every time you, eat that's not, Normal and go and
get your glucose levels. Check that can be done in
that SAME gp. Appointment there are some things you can.
(22:47):
Do you're just not pulling yourself. First so this is
the kickof the butt that some of you need to
just go and get simple a couple of these simple
health things checked. Off if they all come, back, great.
Fabulous if they, don't you have some serious work to.
Do because we know that it's, hard we know that it's.
Tough we don't want to add one hundred more things
onto your. Plate but for the love Of, god go
(23:07):
and get some of these blood tests. Done i've been
saying to some of my clients all. Year i'm, like
it's Mid. October go and get them, done schedule them
into your. Calendar it is a work. Appointment it is
a sick day if you need to take a sick.
Day so many of us have hundreds of sick days
banks we never take. THEM i never ever took a sick.
Day WHEN i left my hospital, JOB i had hundreds
of sick. DAYS i would never ever have, used maybe not,
(23:29):
hundreds but hundreds of hours of sick Leave i'd never
ever even. Touched so go and take a sick day
and get some of these important blood things. Checked get
a perhaps, Mere go get your boob, Checked go get
your skin checked for any sort of. Melanomers because by
the time these things are found sometimes it can be too.
Late and if you're not, here you can't take care of.
Everybody you can't you, know you can't put everyone else
(23:49):
first if you're not. Here so it's really your sign
to go and get some of these things, checked because
we have to be proactive in our own. House, because
LIKE i, said no one's coming to save. Us that's
a sad.
Speaker 1 (23:58):
Reality, true that's a bit, Bleakly and let's leave people
in an uplifting note about what they can. DO i
agree the women have got, it but they will get.
It women we've got to use sick leave one hundred.
PERCENT i think a lot of those women are very.
Reluctant to keep on top of your. Test And i'm
glad you mentioned the boob screens and the, boughs because
when you do hear terrible stories about, cancers they're often
quite advanced in younger. Populations we've reported that. BEFORE i
(24:21):
think the messages THAT i. Have first of, all if
you are thirty, six still take your, collagen take your
collagen and VITAMIN. C i'm telling you it's one THING
i regret doing not. Doing number, TWO i think that
we do have control over our. Nutrition we sometimes think we,
don't but we absolutely. Do you have absolute control about
what goes in your mouth each. Day make good nutrition,
(24:41):
easy order the supplies to, work order the supplies, home
use the pre made salad, bags get the frozen. Fish you.
Know remember you need more leafy green. Veggies if you're
going to invest and make yourself a green, juice eat more.
Greens these are simple things that you can do which
will have pronounced, effects and you do have control and
probably a lot more than you even. Admitting. Now the
(25:01):
last THING i want to leave listeners on on this
point is the importance of. Exercise and What i'm Seeing
leanne time and time again is a lot of my
clients moving but not, exercising and there's a big. Difference.
Now it is great to, walk walk the. Dog, great
it's great to go to. Pilates we all love. PILATES
i think every one of my clients does. Polarates but
pilarates takes a long time because you have to get,
(25:23):
there you have to do the hour you get. HOME
i reckon it takes two hours if you are doing
if you were doing pilates two or three, times you've
got to pull one of those out and you've got
to increase some high intensity cardio training because long we're
Not back in the eighties and, nineties it was all
about the. Cardio it was all about working hard training
and that has been replaced by more gentle, activity which
(25:45):
is fantastic for, flexibility feeling good about your, body mental,
health they're all. Benefits but you cannot put all your
eggs in those. Baskets you have to do some exercise
and some. Training so even if you swap out one
pilates and just commit to doing twenty minute, jog some
high intensity interval, Training hire an exercise, bike invest in
equipment so you've got it at. Home when travel for,
(26:07):
work use the gyms if you've got memberships at, work
go in lunch. Times but you've got to do that
high intensity heart. Rate that is metabolic health and, fitness
and that is what we don't. Do we get rid
of that and then we our cell becomes less. Efficient
and when we our sellers less, efficient we store fat more,
readily our glucose levels get out of, control we gain
weight more, readily and we lose that fitness and protective
(26:30):
effect of our heart and our heart. Health so that
is my. Message you've got to do some more. Cardio
AND i would say nine out of ten of my
clients am moving, training getting to, pilates but they are
not doing proper high intensity heart rate. Training where are
their heart rates one, thirty, one, forty, one fifty and
getting a training, Effect and that will revolutionize your. Training
i'm not saying ditch. Pilarates i'm, saying if you're doing
(26:50):
three pilarates a, week swap one out because you're probably
not doing enough cardio, training which is where all these
metabolic health benefits come.
Speaker 2 (26:57):
From, YEAH i. Don't, yeah more so for, me it's
more weight, training like women aren't doing enough weight, training
like pilates isn't weight. Training you've got to fix it
That you've got to.
Speaker 1 (27:06):
Choose you can't do if you've got someone who's already
pushed for time and you had to choose between.
Speaker 2 (27:12):
Weight, training the studies and the. Research but you can
do that muscle muscle you, can, yes but you can do.
Speaker 1 (27:19):
That you can do a bit at home if you've
got no. Time you can do some sit, ups you
can do some push, ups you can do some, squats
you can.
Speaker 2 (27:25):
Do some lunch weight. Training we've got one handwa to.
Speaker 1 (27:28):
Disagree, No i'm just saying that it's a balance for.
People it's hard because you're trying to pick one or the.
Other so, say if you're going to the, gym, okay
you're going to the, gym do half weights half. CARDIO
i find the people do one of. That just split,
it you, know just because we're on the limits your time,
Here so you've got to be, like what can you?
Manage and maybe then invest in some hand weight so
(27:49):
you can do that little more simple routine at, home
perhaps because that's my ISSUE i struggle with being people
being so. Busy it's like you can't just keep adding
and adding and. Adding so if you do go to the,
gym split it and then you just get it best
to both, Words, yeah because you don't have to do
a lot of the. Way it's just regular and. Progressive so, yeah,
Okay but like you, said like that heart rate has
(28:10):
to go.
Speaker 2 (28:10):
Up like SOMETIMES i put up a little screenshop for
my garment And i'm, like my max heart rate was
one like in the one nineties and people are, like
oh my, god like aren't you. Dead you're trying that sometimes.
Speaker 1 (28:20):
You're a freak. Man people are not doing that all the.
Speaker 2 (28:22):
Time twice a week for. Conditioning but it has to
be more than more than one hundred and twenty and thirty,
six thank you very, Much but it has your heart
rate has to be more than. That you, know that
walking zone or like you, said you can't just if
you're doing the same exercise every single, day it's naturally
benefiting you, Metabolically like get that heart rate, Up like
you can't just you can't just be walking in pilates
(28:44):
all of the time because we've been taught, that you,
know spiking a prtosole so, bad but it's not a bad.
Thing like any form of exercise is going to spike your,
cordsole it's not a bad. Thing it's when that cortsole
is consistently spiked all day long and never comes. Down
that's where it, can you, know become an. Issue so
spiking as off from exercises and a bad. Thing but
women certainly need to challenge themselves a little bit. More
(29:04):
we need to push a little bit, harder and we
need to wait. Trains if you're going to go and
lie down on a reformer pilates better and do a
luxurious hour of reformer, pilates that time could be better
spent if you can do it for thirty minutes and.
Go do you wait training for thirty? Minutes please do
that because your muscles and your bones will thank. You
because osteoporosis doesn't start in your. Seventies it starts in
your thirties and. Forties, yeah the true.
Speaker 1 (29:25):
True and then you look twenty eight because of your
high intensity into a training on your garment one ninety's a,
freak a. Freak she WHEN i come up To brisbane
to see, Her she's, like you want to go to the,
gym and, like, no, no Because i'm old and very.
Tight we're getting the thought of though with good cardio
for me one hundred. Percent it's too hot In queensland
to work. Out you could die from.
Speaker 2 (29:44):
That it is getting very, hot all.
Speaker 1 (29:47):
Right onto a more joyous note than making people feel.
Guilty you're like this one, people Because i've got a
desert for, you, now. LEANNE i do not like soft
stuff in my. Mouth sloppy food is not my my.
Thing so this. RAGE i get a lot of questions
about the growing range of chocolate and protein puddings in the.
(30:07):
Supermarket NOW i don't talk a lot about them BECAUSE
i don't like. Them BECAUSE i DON'T i have to
have crunchy things in crunchy hard.
Speaker 2 (30:15):
Things this segment you don't like soft things in your?
Mouth should this be? Mine?
Speaker 1 (30:19):
No BUT i want to talk about them because everyone
it's the latest rage is the protein, puddings is it?
Not everyone's loving?
Speaker 2 (30:24):
Them? Now everyone here with.
Speaker 1 (30:25):
Me i've got the one That i'm going to review.
Today there's there's we've spoken about the. Yogurt there's The
pole's yogurt, one and then there's the wicked, sister isn't?
That and happy pants or plants or you did some.
Work fancy.
Speaker 2 (30:42):
Fancy plants they've. Got they've got a great little cheer
pudding one and a little chocolate one as.
Speaker 1 (30:47):
Well the one that's had a lot of questions asked
today is The rockerby protein Chocolate dutch chocolate. Snack, now
AS i, SAID i always feel more passionately about things
THAT i, like which is just, natural isn't, It but,
Nutritionally i've got a lot of clients who are enjoying,
them AND i thought it was time we had a
(31:07):
look at. Them this is one hundred and sixty grams
three dollars per. Snack now that doesn't sound, insignificant but
if for coffee's five. Dollars, yet it's actually pretty, cheap isn't.
Speaker 2 (31:15):
It we'll think about like a tub of the high protein,
yogurts so that one hundred and sixty gram same kind of.
Speaker 1 (31:19):
Thing, yeah, Yeah so the ingredients is And i've been
specifically asked by several listeners about this, one and we're
just about the drinks. Today, well the rockaby. Range we're
just Talking we're not talking about the, milks we're just
talking about the protein. Pudding so the ingredients on this,
One i've got filtered low fat. Milk it's got cream,
erythrotol which is, sweetener native, Starch dutch, cocoa one point
(31:42):
five percent dietary, fiber natural, flavors, gelatine sea, salt enzyme,
lactase natural, preservative stevia SO i lean AND i would
say that's pretty. Clean whilst there's some, additives they're in
such small amounts Because dutch cocoa is the flavor is
only one point five so anything under that is tiny,
amounts which is why we wouldn't be stressed seeing sea
sald or a bit of sucrose or things like. That
(32:03):
there's no su gross but the. Like so what does
it give? Us it's one hundred and sixty. Grams it's
just over one hundred and fifty, calories so very, controlled
and fifteen grams of. Protein so straight Away i'm liking
that because if you look at protein bars, lean they
can be upwards of two hundred calories sometimes three, four
less than fifteen grams of, protein so you're already getting
(32:23):
a lot of protein per. CALORIE i like that they're
low fat one point seven, total low saturated, fat importantly
because they're using low Fat, dairyes the base total carbohydrate
fifteen point four, grams so equivalent to a slice of
bread seven point eight grams of. Sugars now that might seem,
high but it's actually not Very it's just over a. Teaspoon,
(32:45):
now something would be naturally. Occurring there's no added sugar in.
Here that's. IMPORTANT i don't know if they're marketing on,
that BUT i would be yes on the. Front no added,
sugar it's actually coming from the, dairy so it's natural.
Sugar it's got a good amount of five at one
point six and one hundred and. Twenty i'm of. Sodium
now it's five star health, rating AND i myself would
(33:05):
give it five star health, rating even THOUGH i don't
like soft. Food AND i wouldn't have it because IF
i was having a treat or an afternoon, SNACK i
would have SOMETHING i could, chew, crackers, CHEESE i wouldn't
have something stuff like this or, actually you know what
else it's got in a Land oh my, god four
hundred and eighty eight milligrams of, calcium which they don't even.
Market why do they mention that on the? PACK i
(33:27):
need us in their marketing. Team. Land that's, massive four
hundred and eighty eight. Milligrams that's over half your recommended
daily intake for younger women and close to half for
women over. Fifty that is a ridiculous amount of. Calcium
So i'm just loving this. Product so my clients have
been having it for often in tea and they're loving,
it And i'm a big fan. Too they've done very.
(33:48):
Well that. Is i'm just shocked at how high the
calcium was BECAUSE i didn't see that on the. Pack oh,
yeah it's at the back high. Calcium see my eyes
ABOUT i can't see. It that's a, lot isn't.
Speaker 2 (33:58):
It do you like? It?
Speaker 1 (33:59):
LOT i like.
Speaker 2 (34:00):
IT i haven't tried, It, Yeah i've tried a few
of the other. ONES i don't mind. That i'm a
big yogurt. Girl LIKE i like my yogurt OR i
like like you'll have some cheese and, Crackers i'll have
a bit of, fruit a bit of chocolate or. Something
So i'm A i like to chew my food as
well BECAUSE i feel like it's more. Filling BUT i
prefer this to as a little like a protein snack,
bar like you, said BECAUSE i think that amount is
the same as like a tub of like a chubani
(34:21):
or a yopra or, Something so it's like the same
size it in terms of a yogurt. Tub it's far
more FILLING i think than like a little a protein
bar or a protein vital protein. Ball SO i can't
really falter. IT i think it's. GREAT i haven't tried,
it but, yeah someone's looking for a bit of a sweeter.
TREAT i think it's. Great but my only hesitation would
be if a lot of people they're like they feel like,
chocolate they replace it with these kind of healthier. PRODUCTS
(34:44):
i might have one of these and they might, have you,
know some, crackers and they might have a little protein
bar as well and a bit of peanut, butter and
then eventually they just eat the chocolate, Anyway so don't
replace it with what you truly feel. Like really listen
to your body in terms of that intuitive eating and
have a little bit of, that or if you want some,
chop eat some actual. Chocolate BUT i think it's a great.
OPTION i like that it's got the, protein the massive
(35:04):
whack of calcium is amazing and a really really good
ingredient lists for like a sweet dessert like. Product is
that what we're saying right after dinner snack as, well
if you are.
Speaker 1 (35:14):
Either OR a one one fifty. AMAZING i wonder if
it would freeze, well BECAUSE i think if you like
freeze it AND i don't have to try. IT i
wouldn't give it to kids, Though AND i wouldn't give
it to kids BECAUSE i think fifteen grams are protein
and the snack is a bit high, teenagers, yes but
not small. Kids SO i wouldn't give that to my boys.
YET i think that's too high, protein so for, them
they don't need. That but, yeah really well. Done And
(35:36):
i'm just blown away by that calcium because we like
the Yopro perform because they've got close to five hundred
milligrams of, calcium which is amazing for the. Ladies BUT
i will, say, actually because a couple of feedback points
on products we've spoken About, Leanne i've heard that the
protein fetter is not. GREAT a couple of people have
said to. Me it's someone said to me and, say
(35:56):
did you try? It AND i was, like oh, no they're,
like and the ten grams of protein cheese and crackers
too is a little bit. DRY i have to, Say
i've had.
Speaker 2 (36:04):
That, okay so you can get zero and in the ingredient,
listen it can be like one hundred percent. Perfection but
it does taste. Good does it tastes so that's what
people actually. Want they want it to.
Speaker 1 (36:14):
Taste But i've heard nothing bad about, this so hopefully
it's it tastes good as the nutritional zarum.
Speaker 2 (36:20):
With we've gone, now so you might have to suck
it up and just have a little little.
Speaker 1 (36:23):
Food reminds you Of Yogo yogo back in the day
in the. Eighties lands so, young so they didn't even.
Speaker 2 (36:29):
KNOW i don't. KNOW i know. It that's yoga still,
around isn't. IT i think SO i think you can
still get.
Speaker 1 (36:33):
It yeah, anyway, yeah, okay, anyway moving on, land you
can carry that last segment.
Speaker 2 (36:38):
Listener, QUESTION i have never used a protein powder? Before
SHOULD i? Start? Short? Answer not? Necessarily like you don't
you don't actually need a protein. Powder and that probably
sounds a bit weird Because susie AND i own and
run a protein quantity or a supplement. Company but you
actually don't need a protein. Powder protein powder can be
a very helpful. Tool it can be a very convenient,
(36:58):
tool but it depends on your life, style on your.
GOALS i will always say to my, clients try to
get your protein in from whole. Foods, first eat, eggs
eat greek, yogurt have cottage, cheese lean, meats tofu, legumes.
Dairy but the reality is that women are, busy and
if my ladies are going to skip, Breakfast i'm one
hundred percent going to give them a protein shake and
a banana BEFORE i let them skip breakfast if that's
what they need on the run on the train driving into,
(37:20):
work you, know directly after the, gym before they run into.
Work if that's all that they can get, DOWN i
would a hundred times over them rather they eat, that
then eat nothing and skip and then have this like
back ended hunger all day. Long so you don't necessarily need,
it but it can be helpful and it can be.
Convenient so if you feel like and WILL i must say,
LIKE i don't write protein powder into my meal. Plans
(37:42):
only at. Breakfast if people are having a. Smoothie some
of my clients just love. Cereal i'm like, great we'll
have you, cereal but there needs to be some protein,
there and unfortunately just a bit of milk with your
cereal doesn't cut. It like women need twenty thirty grams
of protein at. Breakfast most, women particularly if your goals
are around, fitness, recovery muscle building or weight, loss you
really need to be ticking that twenty to thirty grams
of protein at. Breakfast so if you can't do, that
(38:04):
if you don't want to sit down to FOUR, x
if you don't want to you, know have mincemeat at breakfast.
Time if you don't want to eat cottage like a
ton of cottage cheese on your, toast you can use
protein powder to boost up your overall protein. Intex you
don't have to have a full protein. Shake you might
put half a scoop in with a bit Of greek
yogur and a bit of. Milk you might sprinkle some
protein powder onto a bit of higher protein cereal with
(38:25):
a cup of milk and that might get you close
to thirty. Grams you might have a bit of a
protein shake for afternoon tea with you, know some crackers
and some cheese to get a bit of a bigger protein,
hit so you don't have to have, it but it
is a really convenient. TOOL i would SAY i have
probably protein powder multiple times a week because it's, easy it's,
convenient and But i'm running, Off i'm finished the, Gym
(38:46):
i'm running up to. Daycare i'll have a protein. Shake
in the, Car i'll have, That i'll do the daycare drop,
Off i'll grab a, Coffee i'll come, home and SOMETIMES
i don't get my breakfast down till nine or ten.
O'clock if my goal around my fitness and my training
is to recover properly and fuel properly and get that's
too long by the Time i've trained at seven UNTIL
i sit down to breakfast at. Ten so it's a
little gap THAT i can fill with a bit of
(39:08):
a protein check on water and just grabbing a coffee
or something to keep me going UNTIL i can get
back to have to have my breakfast later. On SO
i think that's that's HOW i would use. IT i
would use it as an addition to a meal or
as a LITTLE meni replacement while you're trying to get
in a. MEAL a protein powder is not a. Meal
let me be very, Clear it's not a. Meal it's
not a meal. Replacement it's not what you just have
(39:29):
to lose. Weight you use protein powder to complete the
meal or to boost up the overall protein in the,
meal or as a little adjunction until you get to your.
Meal that's HOW i would use a protein. Powder but
it is not a meal in. Itself BUT i cover.
Speaker 1 (39:43):
That do you have any of your STAT i would
agree it's a functional ingredient to boost the protein. POWDER
i tell you where ELSE i use it more now
When i've got busy women, traveling either even socially or for,
work because they might struggle to pick up breakfast at the,
airport And i'll, say just pack a shake or your sh,
shaker or we've got the hand, mixers and then they
can have their shape before they go and they've just
(40:04):
got something with. Protein Or i've had a few clients
doing treks and things overseas and they'll take a sealed
protein and then they've actually got it because in some
of those countries there's a heavy vegetarian component and they
can't access a lot of animal. Protein so it means
that if they've got water or access to bottled, water
they can wizz a shakeup and as we saw from
The Stacey sims she does the protein coffee in the,
morning so she just whizzers an espresso shot with some
(40:27):
protein and you can do it with some. Milk it's
like a light breakfast on the go that's got. Protein so,
YEAH i think it's, Functional like you can make protein
pancakes with, it If i'm doing muffins and stuff for the.
Kids you can add it into protein balls for. Snacks
but most ninety percent of my women who use protein
powder will be using it as a smoothy breakfast addition
to bump up their protein intake or as a late
afternoon top up when they need something with, protein and
(40:49):
it's just. Convenient so, yeah just functional. Ingredient but particularly
for women we know now need a lot more protein
than they've usually been having, it it can be really.
Good and of course our design By dieticians was our
first protein. Team we've got to a women's blend and
a pre and probiotic for digestive, health and they are
the best tasting. Proteins we were so thrilled with our.
Formulation they taste. Great Like i'm not a massive protein,
(41:10):
user BUT i have to say ours taste, amazing so
certainly check them. OUT a designed by, dieticians and we
do have a conflict of, interest but.
Speaker 2 (41:16):
This is quickly add one other little tip you can,
do which our Friend kisha actually. Does she makes this
beautiful protein like ice lata that she sent. Me she does,
milk she does as she does a scuba protein, powder
a shot of coffee and blends that up and it's
delicious and it's like an ice. Latte so just a
bit of a protein boost to get you through the,
morning or if you're having a bit of Afternoon, cravis
you can get through through the. Afternoon it's. Springs it's
(41:39):
hot in particularly In queensland at the, moment so that
can be a really nice higher protein ice slate if
you want to do.
Speaker 1 (41:44):
It, Actually i've got some other NEWS i think we.
Mentioned do we talk about The ninja The ninja creamy
and The ninja ice cream? Maker have you seen? Those
i'm getting.
Speaker 2 (41:54):
One well maybe we'll do a whole.
Speaker 1 (41:55):
Signal they're sending me one and SO i my boys
are stoked because they're getting a, swirl which is the
ice cream. One but you can put and make protein.
Blends so watch this space, People i'm going to be
making some protein ice creams without power, yes, perfect all.
Right that brings us to the end of The Nutrition
couch for another. Week please keep telling your friends about
us so we can continue to, grow and check out
(42:16):
us On instagram where The Nutrition couch for all your
listener questions or for our supplement range designed by. Dieticians
and we'll see you the same time Next wednesday for
our regular episode. Drop thanks for, Listening catch you guys next.
Speaker 2 (42:27):
Week
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