1 00:00:00,040 --> 00:00:02,719 Speaker 1: Welcome to healthy Ish, your podcast from body and Soul. 2 00:00:02,840 --> 00:00:05,240 Speaker 1: How are you hope you are feeling healthish? Of course 3 00:00:05,640 --> 00:00:09,160 Speaker 1: I am your host, Felicity Harley for some extra media inspiration. 4 00:00:09,400 --> 00:00:12,680 Speaker 1: This week, we're dropping the most popular Healthyish episodes from 5 00:00:12,760 --> 00:00:15,880 Speaker 1: the past six months, and this one, my friends, was 6 00:00:15,960 --> 00:00:20,880 Speaker 1: at the top. Dietitian and podcast host Susie Burrell joined 7 00:00:20,880 --> 00:00:24,400 Speaker 1: me to discuss how much protein you really need and 8 00:00:24,440 --> 00:00:27,320 Speaker 1: the best foods to eat to boost your quota. Now, 9 00:00:27,320 --> 00:00:29,840 Speaker 1: as you know, we keep our Healthish episodes really short, 10 00:00:30,240 --> 00:00:32,320 Speaker 1: so if you want to hear more, listening to Extra 11 00:00:32,320 --> 00:00:36,760 Speaker 1: healthy Ish, where she discussed where the protein powders actually work. 12 00:00:36,920 --> 00:00:54,400 Speaker 1: Search for that wherever you get your podcasts. Susie, Welcome 13 00:00:54,440 --> 00:00:56,840 Speaker 1: back New year. I think we haven't have you on 14 00:00:56,920 --> 00:00:57,800 Speaker 1: this year yet. 15 00:00:58,560 --> 00:01:00,560 Speaker 2: Always so nice to see you. And we've always got 16 00:01:00,600 --> 00:01:02,800 Speaker 2: so much to talk about in the world of nutrition. 17 00:01:03,360 --> 00:01:06,680 Speaker 1: Always we do, and I can't believe we haven't even talked. Actually, 18 00:01:06,720 --> 00:01:08,800 Speaker 1: you know what, in my three years on the podcast, 19 00:01:08,880 --> 00:01:12,600 Speaker 1: we have never done an episode about protein, So go figure. 20 00:01:14,160 --> 00:01:16,520 Speaker 2: I think that because I talk about it all day 21 00:01:16,600 --> 00:01:20,000 Speaker 2: every day. It's like anything, you just take it for granted, 22 00:01:20,120 --> 00:01:24,560 Speaker 2: but it's probably the like one of the if not 23 00:01:24,640 --> 00:01:28,039 Speaker 2: the most important dietary areas we can focus on for 24 00:01:28,280 --> 00:01:35,400 Speaker 2: overall nutritional intake to promote optimal body composition for weight control. 25 00:01:35,680 --> 00:01:38,080 Speaker 2: So and certainly online it goes gang bus because people 26 00:01:38,120 --> 00:01:40,840 Speaker 2: are very interested. It's got a very positive association. But 27 00:01:41,200 --> 00:01:43,600 Speaker 2: it's like all areas of nutrition, it's not just black 28 00:01:43,640 --> 00:01:46,039 Speaker 2: and white. Just because you see protein plastered on a 29 00:01:46,080 --> 00:01:49,560 Speaker 2: product doesn't mean it's actually good for you. So there's 30 00:01:49,600 --> 00:01:51,840 Speaker 2: lots of intricacies I think we can discuss and hopefully 31 00:01:51,840 --> 00:01:53,120 Speaker 2: share some practical tips. 32 00:01:53,280 --> 00:01:55,520 Speaker 1: Yeah, it's interesting, isn't it, because in terms of the macros, 33 00:01:55,560 --> 00:01:58,240 Speaker 1: you know, we've had so much focus on carbs, and 34 00:01:58,280 --> 00:02:01,120 Speaker 1: then fat or fat fat came perhaps in carbs, I 35 00:02:01,120 --> 00:02:04,320 Speaker 1: don't know, And now I feel like protein is really 36 00:02:04,360 --> 00:02:07,360 Speaker 1: picking up in terms of people wanting to know about 37 00:02:07,360 --> 00:02:09,440 Speaker 1: it before we kick off. What is protein? 38 00:02:10,280 --> 00:02:13,560 Speaker 2: Protein is one of thos you described the three macronutrients. 39 00:02:13,600 --> 00:02:17,440 Speaker 2: So whenever we consume food, it's usually a mix of carbohydrate, protein, 40 00:02:17,480 --> 00:02:20,639 Speaker 2: and fat to different proportions. But protein's a little bit 41 00:02:20,639 --> 00:02:24,080 Speaker 2: different from carbohydrate and fat because protein has a really 42 00:02:24,160 --> 00:02:26,799 Speaker 2: functional role in the body and we have a requirement 43 00:02:26,880 --> 00:02:29,359 Speaker 2: for it, so it builds all the other tissue. It's 44 00:02:29,400 --> 00:02:33,000 Speaker 2: involved in hormone production, it is involved in muscle growth 45 00:02:33,080 --> 00:02:35,280 Speaker 2: and repair in the body. You know, it's got a 46 00:02:35,400 --> 00:02:40,640 Speaker 2: huge range of functional functions. But because it's not used 47 00:02:40,639 --> 00:02:43,680 Speaker 2: as energy per se, it's digested after carbohydrates, so it 48 00:02:43,720 --> 00:02:46,399 Speaker 2: helps to keep us full. So the interest for many 49 00:02:46,400 --> 00:02:49,760 Speaker 2: people is when you're looking at overall diet quality, not 50 00:02:49,800 --> 00:02:52,160 Speaker 2: only are protein rich foods tending to be the ones 51 00:02:52,200 --> 00:02:56,120 Speaker 2: also rich in key micronutrients things like iron, zinc, amega, 52 00:02:56,160 --> 00:02:59,640 Speaker 2: three fats, calcium, which are of course particular interest to women, 53 00:02:59,680 --> 00:03:02,840 Speaker 2: often needing more of those at certain times. But it 54 00:03:02,960 --> 00:03:05,840 Speaker 2: also helps to regulate blood glucose levels in the body. 55 00:03:06,040 --> 00:03:08,480 Speaker 2: So we are learning more about it, and what we're 56 00:03:08,520 --> 00:03:11,880 Speaker 2: coming to understand is if you're not getting an optimal amount, 57 00:03:12,000 --> 00:03:15,680 Speaker 2: or specifically the right amount spread through the day, it 58 00:03:15,680 --> 00:03:18,680 Speaker 2: can impact your food intake because if you don't get enough, 59 00:03:18,760 --> 00:03:22,360 Speaker 2: there's a hypothesis called a protein leverage hypothesis, and it 60 00:03:22,400 --> 00:03:24,960 Speaker 2: basically means you keep eating until you get enough protein. 61 00:03:25,280 --> 00:03:27,880 Speaker 2: So when it comes to weight control and appetite control, 62 00:03:28,160 --> 00:03:31,960 Speaker 2: getting enough protein is really really important, and particularly for women, 63 00:03:32,120 --> 00:03:34,280 Speaker 2: if weights on your mind now. 64 00:03:34,600 --> 00:03:37,600 Speaker 1: I feel like a lot of headlines and studies say 65 00:03:37,640 --> 00:03:40,000 Speaker 1: that women don't get enough. I mean, how do we 66 00:03:40,080 --> 00:03:41,320 Speaker 1: know if we're getting enough? 67 00:03:42,720 --> 00:03:45,880 Speaker 2: I think the interesting thing with protein, particularly in Australia 68 00:03:46,240 --> 00:03:49,160 Speaker 2: is the way we consume it. So it's not necessarily 69 00:03:49,200 --> 00:03:52,480 Speaker 2: we don't get enough overall, but we don't necessarily consume 70 00:03:52,480 --> 00:03:54,160 Speaker 2: it in the right way. So we tend to have 71 00:03:54,240 --> 00:03:56,880 Speaker 2: quite low amounts through the morning. So you might grab 72 00:03:56,880 --> 00:03:59,280 Speaker 2: a coffee and if your preference is plant based milk, 73 00:03:59,280 --> 00:04:01,440 Speaker 2: you're not getting a lot of protein, or you might 74 00:04:01,520 --> 00:04:03,760 Speaker 2: have a birch amusee, or you might just grab sour 75 00:04:03,800 --> 00:04:06,240 Speaker 2: dough and then lunch on the go is often things 76 00:04:06,320 --> 00:04:09,320 Speaker 2: like sushi or a quick salad, so that first three 77 00:04:09,440 --> 00:04:11,920 Speaker 2: quarters of the day we're not getting anywhere near enough, 78 00:04:12,280 --> 00:04:13,480 Speaker 2: and then we get to the second half of the 79 00:04:13,560 --> 00:04:15,360 Speaker 2: day and have a huge piece of steak or chicken 80 00:04:15,560 --> 00:04:18,440 Speaker 2: and absolutely we've had enough, but it hasn't been spread. 81 00:04:18,480 --> 00:04:22,440 Speaker 2: So for optimal absorption and to get those glucose regulation 82 00:04:22,640 --> 00:04:25,599 Speaker 2: benefits and appetite control, it needs to be spread evenly 83 00:04:25,680 --> 00:04:29,359 Speaker 2: throughout the day to promote optimal absorption hence better blood 84 00:04:29,360 --> 00:04:30,279 Speaker 2: glucose control. 85 00:04:31,200 --> 00:04:35,200 Speaker 1: So talk to us about spreading it throughout the day. 86 00:04:35,240 --> 00:04:39,720 Speaker 1: I mean, obviously different depending on your age group, what 87 00:04:39,760 --> 00:04:42,880 Speaker 1: you're doing in terms of exercise dictates will dictate how 88 00:04:42,960 --> 00:04:45,400 Speaker 1: much protein you actually should be getting. But for the 89 00:04:46,440 --> 00:04:49,920 Speaker 1: general guidelines of how much we should be getting talked 90 00:04:49,920 --> 00:04:54,360 Speaker 1: to us through perhaps what we should be eating every day, 91 00:04:54,400 --> 00:04:55,719 Speaker 1: like a bit of a menu. 92 00:04:55,880 --> 00:04:59,320 Speaker 2: At an absolute minimum, adults near a gram percular of 93 00:04:59,360 --> 00:05:01,280 Speaker 2: body weight. Now that can go up to as high 94 00:05:01,279 --> 00:05:03,640 Speaker 2: as one point four grams per kilo, particularly if you 95 00:05:03,640 --> 00:05:05,839 Speaker 2: want to gain lin tissue or if you're losing weight. 96 00:05:05,880 --> 00:05:08,760 Speaker 2: You might have come from a high starting weight. So 97 00:05:08,839 --> 00:05:11,560 Speaker 2: for the average female that's about at least at at 98 00:05:11,560 --> 00:05:14,160 Speaker 2: eighty up to one hundred grams per day, maybe as 99 00:05:14,160 --> 00:05:15,920 Speaker 2: low as sixty if you're tiny, but most of us 100 00:05:15,960 --> 00:05:17,600 Speaker 2: need a bit more muscle mass, so I usually stay 101 00:05:17,640 --> 00:05:20,240 Speaker 2: between eighty and one hundred grams. So the key for 102 00:05:20,320 --> 00:05:22,280 Speaker 2: women is to spread that out through the day in 103 00:05:22,360 --> 00:05:26,000 Speaker 2: about twenty gram increments. So when we're talking grams, it's 104 00:05:26,040 --> 00:05:28,600 Speaker 2: not the absolute amount, so it's not twenty grams of chicken, 105 00:05:28,920 --> 00:05:31,080 Speaker 2: but for example, one hundred grams of chicken has got 106 00:05:31,120 --> 00:05:33,680 Speaker 2: about twenty grams of protein, so you basically want to 107 00:05:33,720 --> 00:05:37,200 Speaker 2: protein rich food at each meal and snacks. So for example, 108 00:05:37,440 --> 00:05:39,560 Speaker 2: in the morning for breakfast, you want a protein greek 109 00:05:39,640 --> 00:05:42,839 Speaker 2: yogurt or some eggs for breakfast. When you have your lunch, 110 00:05:42,880 --> 00:05:45,760 Speaker 2: you want some tofu. If you're vegetarian, you want some 111 00:05:46,400 --> 00:05:48,680 Speaker 2: chicken breast, you want some tuna, you want some salmon. 112 00:05:48,960 --> 00:05:51,080 Speaker 2: And that's just as important as snacks because a lot 113 00:05:51,120 --> 00:05:53,280 Speaker 2: of my women have nowhere near enough for snacks because 114 00:05:53,279 --> 00:05:56,760 Speaker 2: they're grabbing hommus or rice, crackers or a bar and 115 00:05:56,800 --> 00:05:59,039 Speaker 2: it might have five grams of protein. So you really 116 00:05:59,080 --> 00:06:00,960 Speaker 2: got to try and get that twenty grain when you 117 00:06:00,960 --> 00:06:04,880 Speaker 2: have a snack. So that's like tuna on crackers, salmon, cottage, cheese, 118 00:06:04,960 --> 00:06:08,000 Speaker 2: a slice of protein, toast of protein shape. So really 119 00:06:08,040 --> 00:06:10,960 Speaker 2: bumping up the snack amounts will help to even out 120 00:06:10,960 --> 00:06:13,320 Speaker 2: your glucose control through the day, so you're getting not 121 00:06:13,360 --> 00:06:16,400 Speaker 2: only enough protein, but enough protein at the right time. 122 00:06:17,120 --> 00:06:21,719 Speaker 1: What about if you're on a plant predominant diet, I mean, 123 00:06:22,080 --> 00:06:24,920 Speaker 1: what should you what's some plants that are high in protein? 124 00:06:24,960 --> 00:06:27,880 Speaker 1: How do we get more rather than reaching for the chicken. 125 00:06:30,000 --> 00:06:32,039 Speaker 2: Yeah, it's a little bit tricky, but there are a 126 00:06:32,160 --> 00:06:34,760 Speaker 2: range of plant based foods that do contain protein. The 127 00:06:34,880 --> 00:06:36,680 Speaker 2: key is to often combine it to get what we 128 00:06:36,720 --> 00:06:39,800 Speaker 2: call well absorbed protein. So foods plant bated foods are 129 00:06:39,800 --> 00:06:43,120 Speaker 2: particularly rich, are things like our tofu at a marmai 130 00:06:43,240 --> 00:06:46,359 Speaker 2: and soy products. If you're using any plant based meats, 131 00:06:46,400 --> 00:06:49,200 Speaker 2: you'll notice now there's a lot more in the minces 132 00:06:49,400 --> 00:06:51,960 Speaker 2: or the faux chicken that are much higher at sort 133 00:06:51,960 --> 00:06:54,160 Speaker 2: of fifteen twenty grams of protein. So if you look 134 00:06:54,160 --> 00:06:56,080 Speaker 2: at the ingredient list, you're looking at products that have 135 00:06:56,160 --> 00:06:59,920 Speaker 2: got a soy or a textured vegetable protein based care 136 00:07:00,200 --> 00:07:03,120 Speaker 2: can get a vegan based protein powder, so that can 137 00:07:03,160 --> 00:07:05,960 Speaker 2: be very handy to sort of supplement or make your 138 00:07:06,000 --> 00:07:08,960 Speaker 2: own snacks, things like protein balls or additions that are 139 00:07:09,000 --> 00:07:11,080 Speaker 2: still plant based that have that bit of extra protein. 140 00:07:11,600 --> 00:07:14,080 Speaker 2: Or you can find so your alm and milk, sometimes 141 00:07:14,160 --> 00:07:16,280 Speaker 2: your soy milk, and then you can find protein in 142 00:07:16,360 --> 00:07:19,120 Speaker 2: rich versions of that. So it is a little bit 143 00:07:19,120 --> 00:07:21,560 Speaker 2: more tricky because it's often assumed things like nuts a 144 00:07:21,640 --> 00:07:24,200 Speaker 2: high protein. They have some, but they have a lot 145 00:07:24,200 --> 00:07:26,200 Speaker 2: more fat, so you do have to be quite specific 146 00:07:26,240 --> 00:07:28,200 Speaker 2: and making sure that you're getting it from a plant 147 00:07:28,200 --> 00:07:30,400 Speaker 2: based diet. So it requires a little bit more focused, 148 00:07:30,400 --> 00:07:32,560 Speaker 2: but there's some of the superfoods I tend to kind 149 00:07:32,560 --> 00:07:35,200 Speaker 2: of reach for pumpkins. Seeds is another trick we use 150 00:07:35,240 --> 00:07:37,400 Speaker 2: often snap foods that have got pumpkin seed based is 151 00:07:37,400 --> 00:07:40,200 Speaker 2: one of my gohs for plant based diets. And yeah, 152 00:07:40,240 --> 00:07:42,560 Speaker 2: making your own protein balls with a vegan plant based 153 00:07:42,600 --> 00:07:43,840 Speaker 2: protein can be a good way too. 154 00:07:44,080 --> 00:07:47,680 Speaker 1: Oh protein balls. Yeah, Now, I saw a stat that 155 00:07:47,720 --> 00:07:50,880 Speaker 1: one in ten people now consume protein bars and powders 156 00:07:52,000 --> 00:07:54,040 Speaker 1: for all different reasons, whether it we weight loss, muscle 157 00:07:54,120 --> 00:07:58,280 Speaker 1: banish cravings. What do you see with your clients when 158 00:07:58,320 --> 00:08:01,000 Speaker 1: they need to take a powder? I mean, what's your 159 00:08:01,040 --> 00:08:01,720 Speaker 1: thoughts around this? 160 00:08:02,440 --> 00:08:05,480 Speaker 2: Well, as a dietitian, We've just designed a protein powder 161 00:08:05,800 --> 00:08:09,040 Speaker 2: designed by dietitians because we do use it to supplement 162 00:08:09,120 --> 00:08:11,880 Speaker 2: people's diets up. So the way I use it if 163 00:08:11,920 --> 00:08:14,120 Speaker 2: I have a client who is a plant based has 164 00:08:14,120 --> 00:08:16,480 Speaker 2: a plant based preference, and for example using a coconut 165 00:08:16,520 --> 00:08:19,000 Speaker 2: yogurt in the morning, I will then use a protein 166 00:08:19,040 --> 00:08:21,880 Speaker 2: powder at time to increase the amount of protein in that. 167 00:08:22,600 --> 00:08:24,240 Speaker 2: I have a lot of clients who are very busy, 168 00:08:24,400 --> 00:08:26,400 Speaker 2: so they might be using a shaker, a smoothie on 169 00:08:26,440 --> 00:08:28,520 Speaker 2: the run, to create that balance and then adding the 170 00:08:28,560 --> 00:08:31,600 Speaker 2: protein to bump it up a little bit there, or 171 00:08:31,760 --> 00:08:33,840 Speaker 2: as I said, in baking, or if you like pancakes, 172 00:08:33,840 --> 00:08:35,760 Speaker 2: you can just get a little bit more by adding 173 00:08:35,760 --> 00:08:37,959 Speaker 2: that to a product. So that's a very functional food 174 00:08:37,960 --> 00:08:42,200 Speaker 2: because protein powder is basically just concentrated milk protein in 175 00:08:42,240 --> 00:08:45,120 Speaker 2: most cases, or in the case of a plant based protein, 176 00:08:45,200 --> 00:08:48,680 Speaker 2: concentrated soil and rice powder normally, So it's just a 177 00:08:48,760 --> 00:08:50,880 Speaker 2: convenient way to get a lot. You know, a heap 178 00:08:50,920 --> 00:08:53,880 Speaker 2: tablespoon of protein powder will have about fifteen twenty grams 179 00:08:53,880 --> 00:08:56,440 Speaker 2: of protein. That's a very convenient way to add it 180 00:08:56,480 --> 00:08:58,520 Speaker 2: to food rather than sitting down to a chicken breast, 181 00:08:58,520 --> 00:09:01,040 Speaker 2: particularly for busy people on the So they are the 182 00:09:01,080 --> 00:09:03,240 Speaker 2: two times I would use it most with clients. Either 183 00:09:03,360 --> 00:09:05,240 Speaker 2: is it a shake on the go or a recovery 184 00:09:05,240 --> 00:09:08,120 Speaker 2: shake after training, or adding it to foods just to 185 00:09:08,160 --> 00:09:10,199 Speaker 2: bump that protein up a little bit, particularly if they're 186 00:09:10,200 --> 00:09:11,679 Speaker 2: certain foods they're not overly fond of. 187 00:09:12,160 --> 00:09:17,439 Speaker 1: Yeah, Susie, thank you for coming on healthy anytime. Well, 188 00:09:17,440 --> 00:09:21,120 Speaker 1: there you go, just add pumpkin seats to every meal, 189 00:09:21,600 --> 00:09:24,079 Speaker 1: or perhaps that might give you too much protein. Well, 190 00:09:24,520 --> 00:09:26,800 Speaker 1: add a few here and there enjoy them as a snack. 191 00:09:27,520 --> 00:09:30,160 Speaker 1: Thanks for listening to this chat with Susie. If you 192 00:09:30,280 --> 00:09:32,120 Speaker 1: did enjoy it, make sure you rate and review it, 193 00:09:32,160 --> 00:09:34,559 Speaker 1: or you can subscribe to this podcast. Anything else, head 194 00:09:34,559 --> 00:09:36,480 Speaker 1: to Body and soul dot com dot you follows on socials, 195 00:09:36,480 --> 00:09:38,160 Speaker 1: Grab our print edition which is out in your local 196 00:09:38,200 --> 00:09:42,400 Speaker 1: Sunday paper, and until tomorrow, stay healthy.