Speaker 1: Do you find yourself hungry when you arrive home after
Speaker 1: a long day, or maybe you find yourself absolutely starving
Speaker 1: and literally eat everything inside and then feel terrible about
Speaker 1: it on more days than not. On today's episode of
Speaker 1: The Nutrition Couch, we take a closer look at late
Speaker 1: afternoon over eating and chat through the easy steps to
Speaker 1: take back control.
Speaker 2: Hi.
Speaker 1: I'm Cusie Burrow and I'm Leon Wood, and together we
Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps
Speaker 1: you up to date on everything you need to know
Speaker 1: in the world of nutrition, as well as late afternoon eating.
Speaker 1: We have a study that looks at an extremely interesting
Speaker 1: link between our DHA or Amiga three intake and cognitive
Speaker 1: decline as we age.
Speaker 3: There are some new frozen meals at Audi.
Speaker 1: One of our kind listeners on our Instagram let me
Speaker 1: know about it, So we're going to take a closer
Speaker 1: look at those, and our listener question is all about
Speaker 1: a very popular online diet. So to kick us off today, Leanne,
Speaker 1: we had a couple of weeks ago. I don't even
Speaker 1: know if I told you this, Because there's so much
Speaker 1: going on, we often don't even have time to go
Speaker 1: through everything that When we did an episode all about
Speaker 1: eating frequency and what I like to call the space
Speaker 1: between eating. We got a lot of really positive feedback
Speaker 1: about listeners finding that really helpful. Our goal with the
Speaker 1: podcast is to really make sure that people have practical
Speaker 1: nutrition information, because there's always nutrition headlines, but so rarely
Speaker 1: are they written by dieticians who can put it into
Speaker 1: practice and really work with people each day to know
Speaker 1: what the issues are. And indeed, what I want to
Speaker 1: talk about today is the late afternoon binges because I
Speaker 1: have so many of my women, whether they're home from
Speaker 1: work late afternoon after a really long day, or even
Speaker 1: at home with the kids and they're picking them up
Speaker 1: from daycare or just getting back from the park, and
Speaker 1: they just find themselves so hungry, and despite the best
Speaker 1: of intentions, they're often binging before dinner, and it may
Speaker 1: be just the kids leftovers or the kids food because
Speaker 1: they might be cooking one earlier meal for kids, or
Speaker 1: including more child friendly foods like sort of pastas or
Speaker 1: hot chips or chicken nuggets or foods that tend to
Speaker 1: be quite popular with small children. And then by the
Speaker 1: time they get to their own dinner, they're not even
Speaker 1: hungry because they've eaten so much and then they really
Speaker 1: feel terrible about it. And you know, you and I
Speaker 1: are no diet purists. You know, we enjoy good quality food.
Speaker 1: I too, at times find myself eating overeating in the afternoon.
Speaker 1: We certainly are not judging, but our goal is to
Speaker 1: really talk about a very common problem for women, why
Speaker 1: it happens, but more importantly, how you can take control,
Speaker 1: because there's no good And I said to this to
Speaker 1: your client last night on her text, I said, there's
Speaker 1: no good beating yourself up about it. It's happened. Let's
Speaker 1: just make a plan to move forward. And so hopefully
Speaker 1: at the end of this segment you've got some really
Speaker 1: practical strategies to take control so you don't find yourself
Speaker 1: vulnerable to overeating at that time and basically displacing your
Speaker 1: meal calories and then overeating, which makes weight, fat loss,
Speaker 1: or even weight control quite difficult.
Speaker 3: So it just kick us off. Why does it happen?
Speaker 1: It's very simplely, and it happens because we're really hungry
Speaker 1: and we probably eat dinner way too late because I
Speaker 1: find with modern schedules, you know, unch is often pushed
Speaker 1: back one or two and then unless you're really proactively
Speaker 1: having something substantial at four o'clock, and that's the time
Speaker 1: many of us are running around. Anyway, you are going
Speaker 1: to get low blood glue coast, you know, three four,
Speaker 1: five hours after lunch. So it's really normal to be
Speaker 1: feeling low blood glue coast, really hungry. That might be
Speaker 1: exacerbated if you exercise or even go for a walk
Speaker 1: or to the park with the kids, and you sort
Speaker 1: of are practicing that cognitive restraint, I'm not going to eat,
Speaker 1: I'm not gonna eat, not going to eat. Then all
Speaker 1: of a sudden you're so hungry and there's food around
Speaker 1: and you just demolish it. So it's normal for that reason.
Speaker 1: And I've got sort of several strategies in order of
Speaker 1: what I think you can manage it, because ultimately it
Speaker 1: is a bit of a problem in terms of calorie
Speaker 1: intake overall. So the first and most important thing that
Speaker 1: will help prevent it in general is having a really
Speaker 1: substantial afternoon snack. But I still find that, even though
Speaker 1: we've spoken about it many times on the potty, I
Speaker 1: still find my clients are just grabbing something quick and easy,
Speaker 1: a good old cheese and crackers, a nutbar, a protein bar,
Speaker 1: and I want to stress that is not enough. If
Speaker 1: you're a busy, active female, you need at least a
Speaker 1: couple of hundred calories at that time, and you need
Speaker 1: at least twenty grams of carbohydrate, and you need at
Speaker 1: least twenty grams of protein. But what happens is if
Speaker 1: you grab half of that and have saved cheese and crackers,
Speaker 1: which we all love, one hundred and fifty cow, you're
Speaker 1: only getting five ten grams of carbohydrate, You're getting five
Speaker 1: grams of protein, and that's only going to satisfy you
Speaker 1: for an hour at most. So you've got to complete
Speaker 1: that meal. And I want you to think at times
Speaker 1: when you go out for a big lunch and then
Speaker 1: you find you're not even hungry for dinner, and what
Speaker 1: a freeing feeling that is because you're actually not hungry.
Speaker 1: So rather than thinking it's better to restrict, restrict, restrict,
Speaker 1: and than binging, you're much better to have something decent
Speaker 1: at three four o'clock, a wrap, a slice of toast
Speaker 1: with some cheese and tomato or cottage cheese, a protein
Speaker 1: shake with some fruits, some high protein yogat with a
Speaker 1: bit of granola and nuts, something substantial but also That
Speaker 1: is nice because the other thing that happens is if
Speaker 1: you feed yourself food that you think you should having
Speaker 1: or you should have it's healthy, and you don't actually
Speaker 1: enjoy it, You'll keep eating until you find that satisfaction.
Speaker 1: So I would really encourage you to be thinking of
Speaker 1: an afternoon snack that you actually enjoy and look forward
Speaker 1: to having. And if you are on the run, sure
Speaker 1: and you need to grab something like a cheese and
Speaker 1: crackers or a bar, no problem, but you have to
Speaker 1: complete it as a meal. It's not just a bar
Speaker 1: on its own. You need to have some fresh fruit
Speaker 1: with it or some cut up veggies to really bulk
Speaker 1: it up and give you something that will then feel
Speaker 1: you for at least another couple of hours till dinner time.
Speaker 3: The next thing I.
Speaker 1: Would say is, if you are prone to picking on
Speaker 1: the kid's food, put some chewing um or mince in
Speaker 1: your mouth, because that hand to mouth stumulus will be
Speaker 1: programmed over time. If there's tasty snacks around, hot chips
Speaker 1: if you're cooking them for the kids, bit a leftover pasta,
Speaker 1: snacks from their lunch box. A few grapes grapes through
Speaker 1: in season, which is good and bad. You just keep
Speaker 1: popping a few. You've got no idea how much you're having,
Speaker 1: And the issue with that is that's that mindless over
Speaker 1: consumption of calor is you're not consuming a whole meal,
Speaker 1: you haven't notice you've had it, and as such you
Speaker 1: don't compensate with fewer calories in the next meal. So
Speaker 1: put something in your mouth so that you're less likely
Speaker 1: to put something else in when you know you don't
Speaker 1: really want it and it's not coming from hunger. That's
Speaker 1: probably my next thing. The third tip I would say
Speaker 1: is when you're feeding small children, try not to give
Speaker 1: foods that you really love. If you love potato chips
Speaker 1: or hot chips and serve them at home, it's going
Speaker 1: to be really difficult to not pick on them. Whereas
Speaker 1: if you're choosing things that are a bit plainer, sticking
Speaker 1: veggies out, putting a tray of veggies or veggie to
Speaker 1: snack on the bench, at least then you've got something
Speaker 1: in your mouth so you're less likely to grab that
Speaker 1: type of food. Or the other thing is get the
Speaker 1: kids to actually put any leftovers from the lunch box
Speaker 1: in the bin, because you may find that you open
Speaker 1: the lunch box, you see it and you grab, whereas
Speaker 1: if someone else is actually putting it in the bin,
Speaker 1: so you don't come in contact with it, it'll be
Speaker 1: less likely to do it. Because I think ideally we
Speaker 1: would have a rulerer that is, don't eat it, don't
Speaker 1: eat it, create the don't do it. But it's when
Speaker 1: you're tired, distracted, fatigue, that is when you will just
Speaker 1: mindlessly over consume. So there are a few of my
Speaker 1: best tips. It is have a substantial afternoon tea so
Speaker 1: you're not hungry, have something in your mouth, probably something minty,
Speaker 1: gum mint, so that you're not tempted to put something
Speaker 1: else in, and keep as far away from the tempting
Speaker 1: food as you can, knowing that if food is in
Speaker 1: front of you, as a human being, you will probably
Speaker 1: eat it. That's just You're not weak, You're just human.
Speaker 1: So I think acknowledging it as a risky time and
Speaker 1: probably the best answer is if you can eat dinner,
Speaker 1: eat it. You know, if I'm home at the kids
Speaker 1: five thirty six, I'll try and eat But for a
Speaker 1: number of reasons that can be tricky and can sort
Speaker 1: of require a little bit of a change to the
Speaker 1: food provision in the house, but ultimately and I find
Speaker 1: seven eight o'clock dinner's just a bit too late, and
Speaker 1: we really ideally need to eat earlier when you can.
Speaker 2: Yeah, And I was very much always the seven thirty
Speaker 2: eight eight thirty dinner before I had kids, because I
Speaker 2: would often do a client call at five pm, six pm,
Speaker 2: and then seven pm, and then by the time I
Speaker 2: was finished my seven o'clock call, it would often be
Speaker 2: seven forty five eight o'clock, so I wouldn't eat it
Speaker 2: quite late. And then having the kids when they were
Speaker 2: really little, you know, really until they started solars, they
Speaker 2: didn't take in much, so our dinner time was still
Speaker 2: you know, we'd put me in a bed at like,
Speaker 2: you know what, sixty six thirty, then we'd come out,
Speaker 2: we'd start cooking dinner. We still wouldn't eat till seven
Speaker 2: thirty eight. Now that both of the girls are eating
Speaker 2: a lot more, we do dinner time at five thirty.
Speaker 2: So whatever happens in my workday, my clients know, I
Speaker 2: just don't do calls between five and six. I'll do
Speaker 2: them earlier, I'll do them later, but that five to
Speaker 2: six times, I start cooking dinner at five basically we
Speaker 2: all eat as a family at five thirty. And some days, yeah,
Speaker 2: I get hungry and I need a little something extra,
Speaker 2: particularly if I'm working later, you know, eight o'clock, nine o'clock,
Speaker 2: I might have a little snack to keep me going.
Speaker 2: And then David will often always have something seven thirty eight,
Speaker 2: eight thirty because he gets quite hungry. But we eat
Speaker 2: as a family at five thirty, and it's one of
Speaker 2: the best things that we've done because, as you mentioned, Susie,
Speaker 2: if I was feeding the kids, I'm pretty hungry at
Speaker 2: five thirty, so I would either need a really substantial
Speaker 2: snack myself, or like a substantial snack earlier, like four o'clock,
Speaker 2: or I find I'm picking and I'm great at their dinner,
Speaker 2: and then you know, you do the dinner, you do
Speaker 2: the bath, you put them to bed, you come back,
Speaker 2: and as you mentioned, you've snacked through their dinner, so
Speaker 2: you're not actually that hungry. So for our family, I
Speaker 2: know it's not going to be for every family, but
Speaker 2: for our family, that earlier dinner time and we all
Speaker 2: eat together is so it just works really well for us.
Speaker 2: And then David'll eat more later if he needs to,
Speaker 2: and the kids get that really powerful modeling behavior of
Speaker 2: the parents where my girls will be like, what's that?
Speaker 2: Can we try that? And then Mia will you know
Speaker 2: the other day she tried some capsicum and some spinach.
Speaker 2: She's had it before. She's like, I don't like it.
Speaker 2: I'm like, no, worries, really, well done. Try Mommy's going
Speaker 2: to finish the rest of it. So it's that really
Speaker 2: powerful modeling behavior that we do for us small children,
Speaker 2: which pays off long term, but in terms of a
Speaker 2: more substantial afternoon tea snack if you can't bring your
Speaker 2: dinner forward, like you mentioned some of my favorites. And
Speaker 2: I was having this conversation with one of my other
Speaker 2: clients the other day because she was saying she really
Speaker 2: just is starving at that sort of three o'clock mark,
Speaker 2: and also doesn't feel satisfied from the traditional snacks. You know,
Speaker 2: We've done the boiled eggs of vege sticks, the crackers
Speaker 2: and cheese. She's like, they're good, but I'm not satisfied.
Speaker 2: I'm still needing more. And that's where she's like, I
Speaker 2: kind of go to the pantra. I might have like
Speaker 2: a chip or two or a cracker, and then that
Speaker 2: turns into a few more and a few more and
Speaker 2: before you know it. Like you mentioned, it's very easy
Speaker 2: to binge in a high bag of potato chips because really
Speaker 2: what you've had just doesn't touch the signs. So we
Speaker 2: talked about almost like a mini meal for her around
Speaker 2: that three pm mark, and sure she can reduce the
Speaker 2: portion of dinner later on if she's not hungry. But
Speaker 2: really it's such a long stretch. Most people have their
Speaker 2: lunch at around you know, twelve or one o'clock, and
Speaker 2: if you're not eating dinner till seven, seven thirty eight o'clock,
Speaker 2: it's a really really long stretch in between. You almost
Speaker 2: do need another meal or a mini meal around that
Speaker 2: you know, three pm mark. So some of my favorites.
Speaker 2: I love a good cheer pudding, like you've got healthy fat,
Speaker 2: you've got fiber. It's so filling, but I always like
Speaker 2: to top it with a bit of higher protein yoga
Speaker 2: to get that protein hit in. I like a couple
Speaker 2: of boiled eggs with some veggie sticks and some grain crackers.
Speaker 2: That's a really nice, higher protein, higher fiber based snack.
Speaker 2: The multi grain rice cakes with a tina tuna and
Speaker 2: some fresh tomatoes or cucumber chopped up. I love a smoothie.
Speaker 2: It doesn't have to be as well rounded as a
Speaker 2: breakfast SMOOTHI or as high calorie. It doesn't have to
Speaker 2: be four five, six hundred calories like you do for
Speaker 2: a meal. But it could just be a smoothie with
Speaker 2: some cold water or some almond milk, a little bit
Speaker 2: of creatine to support your cognition, your muscle, some protein
Speaker 2: powder for a bit of sweetness, and just some berries
Speaker 2: and some spinach. That's a fairly lean SMOOTHI. It's getting
Speaker 2: in some good nutrients. It's filling because it's a really
Speaker 2: good cup of liquid. It's high protein, it's got some
Speaker 2: fiber from the berries in the spinach. What other options
Speaker 2: a slice of good quality toasts with some cottage cheese
Speaker 2: and some cinnamon on top, or some cottage cheese, tomato,
Speaker 2: fresh basil, or just a smaller portion of breakfast like
Speaker 2: often my clients will make, say like overnight oats or something,
Speaker 2: just a smaller portion of that in the afternoon. It's sweet,
Speaker 2: it's filling. If you're getting some good protein powder or
Speaker 2: some high protein yogurt in there, it's quite high protein
Speaker 2: as well. And then The other option my client used
Speaker 2: the other day. She'd had a lunch, she'd gone off
Speaker 2: to run some errands, and she was at the local
Speaker 2: Westfield and she was like, oh my gosh, I'm starving,
Speaker 2: Like what can I do? I can run into coals,
Speaker 2: but she's like, can I have like a like a
Speaker 2: tuna sushi roll? And I was like, yeah, that's a
Speaker 2: great option. So I think she ended up having one
Speaker 2: or two tuna and avocado sushi rolls. She nipped into
Speaker 2: coals and got those little snackable those mini cucumbers, and
Speaker 2: she's like, that can be going all afternoon and into
Speaker 2: like a later dinner later on. She got home, she
Speaker 2: saw the kids out, she put them to bed, and
Speaker 2: then she started cooking her dinner later on, and she
Speaker 2: wasn't tempted at all to snack because she was so
Speaker 2: satisfied from the sushi. Had had a bit of tuna in
Speaker 2: there for some protein, and it had some healthy fats
Speaker 2: in there from the avocado, and then she had that
Speaker 2: crunch factor from the little mini cucumbers as well. So
Speaker 2: you can be quite creative in the afternoon. But what
Speaker 2: I find, Susie, is that so many of my clients
Speaker 2: fear the calories, like they're like, oh, I don't want
Speaker 2: to have, you know, a two three hundred calorie afternoon
Speaker 2: tea snack, because you know, I really want to lose
Speaker 2: some weight. But the reality is, if you're not fueling
Speaker 2: yourself properly in the afternoon, you'll end up over eating later.
Speaker 2: So a lot of us fear having, say children fifty
Speaker 2: calories as an afternoon tea snack, and then we'll go
Speaker 2: on eat five hundred calories later because we're oversnacking and
Speaker 2: we're overdoing it on some of those ultra process foods.
Speaker 2: So don't fear fueling your body properly when you're genuinely hungry.
Speaker 2: A lot of times what happens is you don't do that,
Speaker 2: and then the floodgates open and you end up overeating
Speaker 2: way more calories later on later at night, which is
Speaker 2: an ideal from like a sleep perspective either. So I
Speaker 2: think the bottom line here is to really lean into
Speaker 2: that in the afternoon, if you are hungry, choose something
Speaker 2: with a bit of protein, a bit of healthy fats,
Speaker 2: and just more substantial than a usually but or more
Speaker 2: substantial than a cup of green tea. And you know,
Speaker 2: one boiled egg. It has to be quite filling in
Speaker 2: order to actually touch the sides and get you through
Speaker 2: it at nighttime, all dinner time.
Speaker 1: True, because I think it's really important to remember that
Speaker 1: snack food psychologically is such we don't register it.
Speaker 3: You've really got to.
Speaker 1: Make sure a snack food, whether it's a bar or
Speaker 1: a bite or whatever, the choice is, particularly when you're
Speaker 1: on the run, because that's one of the issues I
Speaker 1: find with busy women. They're out and about so they
Speaker 1: don't necessarily have time to prepare something, which I get,
Speaker 1: which is why le Anne, I'm a big fan of
Speaker 1: a mini wrap. Now we've spoken about wraps before because
Speaker 1: they are much more processed than bread. But for busy people,
Speaker 1: I find you can put some leftover chicken or tuna
Speaker 1: or egg, some leaves, some cheese, make it the night before,
Speaker 1: wrap it up. It keeps pretty well on the go
Speaker 1: because most of us are out and about, or at
Speaker 1: least if you are going to grab a bar, you
Speaker 1: are going to grab a packet of roasted faber beans,
Speaker 1: take your cut up veggies with you to give you
Speaker 1: that bulk that will fill you up. Because in general,
Speaker 1: we want to put an end to that mindless munching,
Speaker 1: of just grabbing bits and pieces all the time and
Speaker 1: really just commit to meals, not just snacking. So hopefully
Speaker 1: that gives you a few little strategies to take control
Speaker 1: because so many people feel guilty and gross because they
Speaker 1: don't then have overeaten in the afternoon. They don't know
Speaker 1: where that to have dinner, you know, so really it's
Speaker 1: sometimes deciding are you actually better to have the dinner
Speaker 1: earlier or have more at lunch and afternoon tea so
Speaker 1: dinner can be that lighter top up, knowing it's a
Speaker 1: risky period for many people that late afternoon hunger.
Speaker 3: All right, le.
Speaker 1: Anne Well I cross dart on Instagram recently. That made
Speaker 1: me stop and take a quick photo because sometimes you
Speaker 1: see nutrition data and just before we popped on the potty,
Speaker 1: there was a headline of menopausal women to benefit from
Speaker 1: eating milk chocolate, and we clicked on that and we
Speaker 1: soon realized that it perhaps.
Speaker 3: Was a little too good to be true.
Speaker 1: But this was some data from a very well known
Speaker 1: physiologist online, and it was some really strong data to
Speaker 1: show that aging populations in a big study which I'll
Speaker 1: go through in a minute, had a forty nine percent
Speaker 1: reduced risk of developing Alzheimer's disease when they had high
Speaker 1: blood levels of DHA, and I just went, wow, that
Speaker 1: is massive because DHA is one of the long chain
Speaker 1: Amiga three fats. The other one is EPA, and these
Speaker 1: are the very special fats that you really only find
Speaker 1: in large amounts concentrated amounts in seafood and in particular
Speaker 1: oily fish because it's the type of fat. It's found
Speaker 1: in higher amounts in oily fish like our salmon in particular.
Speaker 1: And we know that about ten percent of austrains get
Speaker 1: the optimal or recommended amounts of these very important fats,
Speaker 1: and that's really low because we've known for a long
Speaker 1: time that Amega three fats are particularly beneficial when it
Speaker 1: comes to reducing disease risk. But I think this was
Speaker 1: on my mind and I really triaked my interests because
Speaker 1: so many people I guarantee you you know someone who
Speaker 1: has Olzheimer's disease, ors family has our Cheimer's disease or
Speaker 1: early onset dementia. So as we're living longer lives and
Speaker 1: we want to have long, healthy, functionally fit lives, we
Speaker 1: also need our cognition to be working as well, there's
Speaker 1: no good to be lived to one hundred if your
Speaker 1: brain's not working very well.
Speaker 3: So I just love this.
Speaker 1: So I'll read out some of the study because it's
Speaker 1: actually very interesting because it tracks from a long term
Speaker 1: study and these were actually results that were replicated fifteen
Speaker 1: years later in the children of the people from the
Speaker 1: original study. So basically it's a long term observational study
Speaker 1: about a large group of people, the Fromingham Offspring Study,
Speaker 1: and specifically this data was looking at almost fifteen hundred
Speaker 1: participants who were older than sixty five, so certainly looking
Speaker 1: at aging well and older populations, and at the time
Speaker 1: they first assessed them, there was fifteen hundred of these
Speaker 1: patients who were dementia free. So it's a big study,
Speaker 1: there's lots of people in it. But this was a
Speaker 1: cohort of people in that older age bracket and they
Speaker 1: take bloods regularly. It's not specifically looking at a diet study.
Speaker 1: It's just observing these people over time, and basically that
Speaker 1: the data showed that those who were in the lowest
Speaker 1: risk of developing dementia compared to those who developed a
Speaker 1: full Alzheimer's disease when they had high blood levels of
Speaker 1: this DHA, they had forty nine percent lower risk as
Speaker 1: I had mentioned, but interestingly they findings were similar to
Speaker 1: those found in the original research group, which is the
Speaker 1: original Firmingham Heart Study cohort, and those in the highest
Speaker 1: intake of DHA had a forty seven percent reduction in
Speaker 1: the risk of developing dementia. So this is very similar
Speaker 1: data to basically show it's really important to pay attention
Speaker 1: to the types of fats in your diet and basically
Speaker 1: eat a lot more fish. Because the current recommendations in
Speaker 1: Australia from the Heart Foundation are for austrains to have
Speaker 1: two fish meals per week. I think it should be
Speaker 1: double that, and I should declare I do consult to
Speaker 1: Tassel and have done for a long time. But that's
Speaker 1: the reason because I know as a dietician how important
Speaker 1: oily fish and fish in general is for us. Now,
Speaker 1: all seafood will have small amounts of this DHA and EPA,
Speaker 1: but particularly it is the oily fish. So the salmon,
Speaker 1: unfortunately tin tunea doesn't have a huge amount, but things
Speaker 1: like sardines macro does, and even whitefish like barramundi, shellfish
Speaker 1: like prawns, you do get some, but I would be
Speaker 1: encouraging all of us really to increase our intake of
Speaker 1: fish if you like it, and that can be as
Speaker 1: simple as having some tin salmon in the salad and
Speaker 1: then a fish meal once or twice a week. You
Speaker 1: can really spread it out with different types. And talked
Speaker 1: earlier about wraps. You know, smoked salmon can be a
Speaker 1: great addition if you like it with a bit of
Speaker 1: avol and a wrap. Very high in getting those doses
Speaker 1: because you actually land don't need a lot to get
Speaker 1: your daily intake of dhaapa. And when I was back
Speaker 1: studying at the University of Wollongong over twenty five years ago,
Speaker 1: the experts then in a Mega three and their particular
Speaker 1: interest was in blood pressure, would say that you need
Speaker 1: a gram of dha epa combined per day minimum. So
Speaker 1: for those and we're talk in a minute fit if
Speaker 1: you don't like seafood, because that's a very common question.
Speaker 1: If you're supplementing it, which is certainly an option and
Speaker 1: looking for different varieties, it's usually about three regular fish
Speaker 1: or capsules to get to that gram of epa dha
Speaker 1: per day, or it might just be one or two
Speaker 1: of the super strength ones that double those concentrations. But
Speaker 1: in food terms, it's only about one hundred grams of salmon.
Speaker 1: Because it's so concentrated, you get a lot in quite
Speaker 1: a small amount. So like many foods, you better to
Speaker 1: have small amounts regularly than a massive two hundred gram
Speaker 1: fill it. You better just split it over two days
Speaker 1: to give yourselves opportunity for maximum assimilation. So, yeah, I
Speaker 1: thought it was just really powerful data to show how
Speaker 1: important it is over our life to have these dietary
Speaker 1: patterns which skew towards these key foods. And if you
Speaker 1: like seafood and fish, and I know it's quite expensive
Speaker 1: at the moment, mixing it up with tin varieties is
Speaker 1: a great way to really bump up your intake of
Speaker 1: those essential fats, particularly if you have a family history
Speaker 1: of dementia or early on set Alzheimer's. It's just a
Speaker 1: no brainer. Pardon the pardon for me, But let's talk
Speaker 1: about lean for those who don't like seafood, because we
Speaker 1: know that can be a real issue. What would your
Speaker 1: recommendations be.
Speaker 2: Yeah, And before I do that, I'll just say, and
Speaker 2: this is purely anecdotal, both of my grandparents on my
Speaker 2: dad's side had Alzheimer's dementia, so it's really I guess important. Well,
Speaker 2: even as a kid growing up, like obviously we'd see
Speaker 2: them a lot. I never once saw my grandparents eat
Speaker 2: fish or salmon like fish maybe, but never salmon like
Speaker 2: I don't know if it just wasn't done a whole
Speaker 2: lot in that area. My mum, being of Malaysian background,
Speaker 2: I've grown up and she's always had fish and salmon
Speaker 2: like it was something that I think for her culture,
Speaker 2: like fish and salmon was always a very popular part
Speaker 2: of the cuisine. But my dad's grandparents very Caucasian. They
Speaker 2: would just meet treuvech always just mean three beach, and
Speaker 2: even as they got a bit older, if their chewing
Speaker 2: wasn't so great, they went to more like a bit
Speaker 2: of soft chicken or a little bit of sort of
Speaker 2: like turkey or ham or something. They never really fell
Speaker 2: back on like fish or salmon. So I just never
Speaker 2: really saw them eat it. And they both developed, i'd
Speaker 2: say at quite a younger age, like at some stage
Speaker 2: in their seventies the first signs of it, and then
Speaker 2: essentially both passed away from the side effects of that one,
Speaker 2: you know, passed away from a fall and one had
Speaker 2: another fall and had a stroke associated with that, and
Speaker 2: you know that would big fools risks because of the
Speaker 2: Alzheimer's as well. So I think it is really important
Speaker 2: that we start these habits now. We don't wait till
Speaker 2: we get to our sixty seventies eighties and go, oh,
Speaker 2: I need to increase my salmon intake. It's really important,
Speaker 2: particularly if you have children, to get them into the
Speaker 2: regular habit of having fish and salmon. I've given my
Speaker 2: two girls salmon since basically they started solids. And one
Speaker 2: of my friends the other day was like, oh, how
Speaker 2: do you get your kids to eat salmon? My kids
Speaker 2: won't touch it, And again it's something that's just been
Speaker 2: so familiar. David and I eat it two three times
Speaker 2: a week. We always just put it on the girl's plates.
Speaker 2: If they don't eat it, I don't make a fuss
Speaker 2: about it. But as they've gotten a bit older and
Speaker 2: they can have a little bit more salt. Babies don't
Speaker 2: really have you shouldn't give them much salt, but David
Speaker 2: always does a ton of salt on the skin of
Speaker 2: the salmon, makes it really crispy. Both of them just
Speaker 2: love that. I think probably just because it's salty, but peck,
Speaker 2: I'll take the wind. They don't really eat much salt,
Speaker 2: so they're having a bit of salted salmon skin with
Speaker 2: the salt on. And the skin in particular has the
Speaker 2: highest amount of Amiga trees as well, So a lot
Speaker 2: of my clients will say, oh, do I need to
Speaker 2: buy it with the skin on? Can I have it
Speaker 2: with the skin off? If you like it, if you're
Speaker 2: tolerate it, put some salt on, crispin it up. The
Speaker 2: skin of the salmon is the highest amount of Amiga three,
Speaker 2: so definitely don't throw that away.
Speaker 1: Yeah, two thirds is sort of the skin. So it
Speaker 1: actually really interesting if you like it. Yeah.
Speaker 2: Yeah, And if you don't, it's hard because I've been with,
Speaker 2: you know, at a really nice restaurant with girlfriends before
Speaker 2: and they might order the salmon and they're like, oh,
Speaker 2: I don't like the skin, and I'm like, ihll have it,
Speaker 2: and they're like really, I'm like, yeah, give me a
Speaker 2: salmon skin.
Speaker 3: I'll have it because it's so good for you.
Speaker 2: So again, if you're sort of sitting on the fence
Speaker 2: and you're like, oh, I don't really like it, but
Speaker 2: I'll eat it, definitely eat it because it's so important
Speaker 2: for you. And I often say that to my clients, like,
Speaker 2: if you have a strong dislike, or you have an allergy,
Speaker 2: or you'll practically gas bagging to get it down, don't
Speaker 2: eat it and find another way to get your Amiga
Speaker 2: threes in. But if you're someone that's like, look, I
Speaker 2: don't really love salmon, but like, I'll eat it, I
Speaker 2: say to my clients that's where if you're sitting on
Speaker 2: the fence, I'm going to kick up the button. I'm
Speaker 2: going to make you have it because I know how
Speaker 2: powerful and Mega three's are in terms of the inflammation
Speaker 2: pathways in our body and also reducing our risk of
Speaker 2: diseases and that sort of thing. So if you're not
Speaker 2: don't totally hate it, but you're kind of like, oh,
Speaker 2: I can tolerated. I'll eat it if I have to
Speaker 2: absolutely make sure you're having it a few times a
Speaker 2: week because it is so powerful and you don't just
Speaker 2: have to have a salmon fill it. You can crush
Speaker 2: it up, mix it with a bit of you know,
Speaker 2: potato dill, and make it into like salmon patties if
Speaker 2: you want, or you can mix it through like a
Speaker 2: beautiful risotto. You don't just have a plain salmon philip,
Speaker 2: because it is quite a strong taste, I would say,
Speaker 2: so mix it in with things and make sure that
Speaker 2: you can kind of mask that strong flavor if that's
Speaker 2: the sort of thing that turns you off a little bit.
Speaker 2: But where possible, try and eat the skin. And even
Speaker 2: when my kids are really little, I would, you know,
Speaker 2: chop up the skin as well, mix it all and
Speaker 2: then make it into some sort of like salmon patty
Speaker 2: or put it into a risotto, but chop the skin
Speaker 2: up as well, so again they're getting that really high
Speaker 2: dose of AMGA three as well. Onto your next question
Speaker 2: about plant based sauces. Of course, if you're not just
Speaker 2: a fan of the flavor, go to like AMGA three capsules,
Speaker 2: And like Susie said, there are many brands that do
Speaker 2: high doses of that, and most Amega three capsules are
Speaker 2: like horse tablets. They're enormous. They're so massive. So the
Speaker 2: less capsules you can take, in my opinion, the better.
Speaker 2: So i'd always get a client to recommend a higher
Speaker 2: strength one if you don't, if you have an allergy,
Speaker 2: if you're you know, plant based vegan, the next best
Speaker 2: thing you can do is actually algae oil, and that's
Speaker 2: got a quite high amount of plant based Amega three's,
Speaker 2: which is the AJ isn't al Yeah, you're right, heard
Speaker 2: of mind like needs more caffeine in today? So yeah,
Speaker 2: and through diet a salmon, oilyfish, mackerel, sardines, what else.
Speaker 2: And then your plant based sauces, your cheer seeds, your walnut,
Speaker 2: your flax seeds, you know, your burg and soil in.
Speaker 2: Any of those nuts and seeds are really really bad
Speaker 2: to get your plant based sources in, but unfortunately they're
Speaker 2: just nowhere near as powerful as something like a piece
Speaker 2: of salmon is. So again, if you're sitting on the
Speaker 2: fence and you're like, I don't really love it, but
Speaker 2: I can need it if I need to, you're just
Speaker 2: going to get ten times more bang for your buck
Speaker 2: than having to add consistently multiple spoons of these nuts
Speaker 2: and seeds throughout the day. It's just a lot easier
Speaker 2: to get salmon in, but for those who can't, you
Speaker 2: will need to get your healthy nuts and seeds in
Speaker 2: alongside very likely something like an algae oil as well.
Speaker 1: All right, Lynn, Well, moving on to our product review
Speaker 1: of the week, I haven't been to Audi to check
Speaker 1: these out yet, but a very kind listener took a
Speaker 1: snapshot of them because Audi has got some new I
Speaker 1: think they're actually fresh maybe frozen meals, and they're coming
Speaker 1: under the branding Energized Calorie Control, so I thought, we
Speaker 1: haven't done an AUDI product for a while, so I
Speaker 1: have at look at them.
Speaker 3: Because while they had the.
Speaker 1: Fit meal range, which was higher in protein certainly, and
Speaker 1: they had a couple of lower cub options. I think
Speaker 1: there was a chicken with a pea mash and then
Speaker 1: there was also a burner. But these are sort of
Speaker 1: more a smaller portion and really targeting calories. So the
Speaker 1: one that I've been sent is Cheriaki Chicken. It's a
Speaker 1: three hundred and fifty gramd bowl, which is not overly large.
Speaker 1: It does have four point five health stars, but we
Speaker 1: will decide that in a minute, and yeah, let's have
Speaker 1: a look at it. So per serve three forty calories.
Speaker 1: It's got almost thirty five grams of protein lam, which
Speaker 1: is high.
Speaker 3: That's huge.
Speaker 1: Yeah, that is really high for a small three fifty
Speaker 1: grand product. Thirteen grams of fat, but quite low fat
Speaker 1: at just three point seven grams per hundred and the
Speaker 1: carbohydrates and only sixteen point five per c, which is
Speaker 1: very low, a massive eight point eight grams of five
Speaker 1: are huge, and six hundred and nine milligrams of sodium,
Speaker 1: which is actually pretty low for a meal. When I
Speaker 1: look at the ingredients, it's a thirty two percent vegetable
Speaker 1: mixes the base, which is actually nice to see with cabbage, capsicum, carrot,
Speaker 1: spring onion, followed by twenty six percent chicken, which is
Speaker 1: very high, and then fourteen percent tariarchy sauce which has
Speaker 1: a few little additives in it, but overall this is
Speaker 1: one of the best frozen meals I've seen at that
Speaker 1: price point, which I can't tell you what it is,
Speaker 1: but it won't be high. Ping Audi and at those macros.
Speaker 2: You missed the bottom line of the ingredients. You've got
Speaker 2: eda marmoe beans fourteen percent and coliflower fourteen percent right
Speaker 2: on the bottom line. Because I was looking at the
Speaker 2: fiber and I was like, how the heck are you
Speaker 2: getting eight point eight grams of dietary fiber with that?
Speaker 2: It's the ata marmo beans and the cauliflower us that's
Speaker 2: what's booting it and giving the protein a little bit
Speaker 2: of boost.
Speaker 3: Yeah, it's great. Yeah, massive fan.
Speaker 1: I haven't tasted them, but certainly I would be recommending them.
Speaker 1: I think that their carbohydrate load calories are beautiful and
Speaker 1: a really high protein light meal nighttime or even lunch
Speaker 1: really if you had a piece of fruit with it
Speaker 1: to give a bit more carb in the day, whereas
Speaker 1: at night. It's perfect for all the ladies who have
Speaker 1: had enough monoon snack and just need a quick light
Speaker 1: dinner and aren't cooking. So yeah, big fan, and I
Speaker 1: will take myself off to Audi and see which other
Speaker 1: ranges they've got in that it does say on the
Speaker 1: front packet for limited time only, which makes me upset,
Speaker 1: but yeah, we'll see. But I yeah, this top marks
Speaker 1: for me. In I'd say that's probably one of the
Speaker 1: best frozen meals I've seen at that calorie level nutritionally.
Speaker 2: Ever, Yeah, and for some people. You got to appreciate
Speaker 2: that we're not talking. We can't really make an assumption
Speaker 2: for everybody. I would say for the bulk of my clients,
Speaker 2: that's too low. Three hundred thirty calories and a meal
Speaker 2: fifteen grams of carbs, that's too low. So if it
Speaker 2: was me with majority of my clients, I'd be serving
Speaker 2: that with a bit of brown rice or a couple
Speaker 2: of pieces of fruit or something like that, just to
Speaker 2: bump up the overall calorie load and carb load, because
Speaker 2: we do know that a lot of times if you
Speaker 2: underdo it in your main meals, you kind of open
Speaker 2: the floodgates for that, you know, later on snacking. So
Speaker 2: it is something that is great calorie and macro wise,
Speaker 2: but if you are living in a larger body, you're
Speaker 2: quite active, you are genuinely quite hungry. This isn't a
Speaker 2: large portion. So although it might be low calorie, low carb,
Speaker 2: high protein, it might tick all the boxes, just have
Speaker 2: it and sit with it, and if you realize that
Speaker 2: you're still quite hungry, you're far better off to add
Speaker 2: a little something too that a good quality slice of bread,
Speaker 2: you know, half a cup of brown rice, a nice
Speaker 2: piece of fruit afterwards, a banana or something, just to
Speaker 2: bump that up that little bit more, rather than sort
Speaker 2: of eating it, not feeling satisfied and then going and
Speaker 2: having six timntams after dinner. So I just wanted to
Speaker 2: make people aware of that it is quite low calorie.
Speaker 2: So depending on your requirements, you may be somebody who
Speaker 2: needs to add a little something to that meal just
Speaker 2: to kind of round it off that little bit more.
Speaker 1: Sure, it's a very light dinner like it's actually better
Speaker 1: as a lunch if you add something to it. But
Speaker 1: I think it's you know, at times we only need
Speaker 1: just quick options. So yeah, no, I really like it though,
Speaker 1: And I'll have a look and find it if there's
Speaker 1: any other varieties, and we'll come back to you on
Speaker 1: that in the next week or two. All rightly, and
Speaker 1: you want to have a go, you want to have
Speaker 1: a chat today?
Speaker 3: A listener question or.
Speaker 2: I could take over that last section a listener question.
Speaker 2: I've been hearing a lot about the carnival diet. Is
Speaker 2: it a good option? So correct me if I'm wrong.
Speaker 2: The carnival diet is more like a kidogenic diet. Isn't
Speaker 2: it just very low carb, high meat.
Speaker 1: Isn't it carnival diet in this entirely meat and animal
Speaker 1: products excluding all other foods, which includes meat, fish, and
Speaker 1: other animal foods like eggs, and certain dairy products excluding fruits, vegetables,
Speaker 1: legg jums, grains, nuts, and seeds. Now, as dieticians land
Speaker 1: and I love vegetables, so it's probably unlikely we're going
Speaker 1: to be fans of it.
Speaker 3: But what do you think, land, Well.
Speaker 2: I just think why, yeah, why would you do that
Speaker 2: to yourself? But you know, for people who might have
Speaker 2: sensitive tummies and they for a short period of time
Speaker 2: cut out carbohydrates and cut out fruit, they often will
Speaker 2: feel a little bit better initially because sometimes some of
Speaker 2: those carbohydrates people who a bit sensitive the flodmat content
Speaker 2: then can contribute to a little bit of extra bloating
Speaker 2: or every gram of carbohydrate you eat, your body stores
Speaker 2: two to three grams of water. That's very normal, it's science.
Speaker 2: So when people cut carb out of their diet, they
Speaker 2: remove all the breads and the pastas and the biscuits,
Speaker 2: they feel leaner for the first couple of days, the
Speaker 2: first week or two, the scales do a big drop
Speaker 2: and people think, oh my goodness, this is amazing. But
Speaker 2: long term, you're not getting in really any fiber. When
Speaker 2: we know that fiber is like magic for your body
Speaker 2: and improves your gut health. It helps things work properly
Speaker 2: digestion wise. You know, your gut health is linked to
Speaker 2: your immunity, your mental health. It's so important for so
Speaker 2: many reasons within your body so you're getting a huge
Speaker 2: lack of fibers, so I imagine that a lot of
Speaker 2: people may feel quite constipated. Also, there is very strong
Speaker 2: research that too much red meat and too much process
Speaker 2: meat definitely aren't good for you in the diets. So
Speaker 2: for me, I would never recommend this. You could do
Speaker 2: perhaps a modified version, where again I would just consider
Speaker 2: that healthy eating. If you wanted to prioritize more red
Speaker 2: meats and proteins and have a very you know, limited
Speaker 2: amount of carbohydrates, but fill up on all your fruits
Speaker 2: and veggies, you can still get a decent amount. I
Speaker 2: wouldn't be recommending it, but you can. I think a
Speaker 2: modified version of this for some people may work well,
Speaker 2: but for me it's more just like a diet. It's
Speaker 2: just it's severely restrictive. You're lacking in a lot of
Speaker 2: essential nutrients. Your carbs, the good whole grain varieties can
Speaker 2: provide things like B vitamins like I would just struggle
Speaker 2: to see how you wouldn't have to take multiple, multiple
Speaker 2: supplements on a diet like that and then probably still
Speaker 2: be quite constipated at the end of the day. So
Speaker 2: for me, as dieticians, it's all about balance, and I
Speaker 2: just don't see any reason to cut out all of
Speaker 2: your fruits and veggies and some of your good quality
Speaker 2: hole grains, which again we know there's very strong research
Speaker 2: that not only do too much process red meats, and
Speaker 2: red meats contribute to worse off health that comes then
Speaker 2: when you're not getting enough good quality whole grains, you're
Speaker 2: not getting some of the benefits of that either, because
Speaker 2: we certainly have research on the flip side of that
Speaker 2: to show that your good quality hole grains also help
Speaker 2: prevent a lot of different types of diseases as well.
Speaker 2: So it's all about balance at the end of the day.
Speaker 2: But I think people just like to do these super
Speaker 2: restrictive things. See the scale go down and go, oh,
Speaker 2: I feel amazing, But you also forget that following something
Speaker 2: like this, you probably cut out the heavy pastas and
Speaker 2: the biscuits and the snacks and the ultra processed foods
Speaker 2: and all the alcohol. That's probably why you feel so
Speaker 2: much better, not the fact that you cut out the
Speaker 2: majority of the fruits and veggies and the good quality
Speaker 2: types of carbs in your diet.
Speaker 1: So fine, people say they do these diets, but that's
Speaker 1: convenient dieting for you, Like, they do it occasionally, but
Speaker 1: if they're going to a business dinner or party, you know,
Speaker 1: they're very happy to ditch it for all the food
Speaker 1: that's on off are Like, I just feel like it's
Speaker 1: a few extremists and then people just occasionally all eat
Speaker 1: a lot more meat, and so I'm doing carnibal diets.
Speaker 1: So yeah, I think that there's better diets out there,
Speaker 1: knowing and particularly when it comes to red meat, knowing
Speaker 1: that the recommendations to reduce the risk of digestive cancers
Speaker 1: is it four fifty grams a week or three fifty
Speaker 1: grams a week total, So it's a pretty hard diet
Speaker 1: to do when you are eating that way. So certainly
Speaker 1: for women in digestive comfort, it's certainly not a diet
Speaker 1: I either use recommend or have really ever seen any
Speaker 1: decent results from either.
Speaker 3: So yeah, I think leave it on the shelf, all right.
Speaker 2: Liam.
Speaker 1: That brings us to the end of the initiation couch
Speaker 1: for another week. Please keep telling your friends about us
Speaker 1: so we can continue to grow and check us out
Speaker 1: our new supplement range designed by dietitians. And we'll see
Speaker 1: you next Wednesday for our regular episode.
Speaker 3: Drop have a good
Speaker 2: Week, catch you all next week.