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Speaker 1: Whether you have managed to escape the Aussie winter for

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Speaker 1: some much needed sunlight. It is only a matter of

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Speaker 1: time before you too will find yourselves here in the

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Speaker 1: depths of winter with us. So in today's episode of

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Speaker 1: The Nutrition Couch, we chat all things healthy comfort eating,

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Speaker 1: so you can keep your diet goals on track whilst

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Speaker 1: still enjoying plenty of delicious food.

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Speaker 2: I am Susie Burrow and on Lean Wood, and.

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Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast

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Speaker 1: that keeps you up to date on everything you need

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Speaker 1: to know in the world of nutrition as well as

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Speaker 1: comfort eating. We have a chat about the supplements that

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Speaker 1: you may be better off avoiding when it.

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Speaker 2: Comes to your gut health.

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Speaker 1: We have some thoughts on a high protein supermarket range,

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Speaker 1: and our listener question is all about kids breakfast cereals

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Speaker 1: so leanne. I don't know, I don't maybe I'm just

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Speaker 1: getting older, but this winter has certainly felt pretty brutal.

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Speaker 1: It certainly has felt pretty brutal, not going to Europe

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Speaker 1: like everyone I seem to know is going to, And

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Speaker 1: I know that the last thing many of us are

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Speaker 1: feeling like right now are salads and grill fish. It

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Speaker 1: really is just that time of year that you get

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Speaker 1: home after a long day, it's cold and wet and

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Speaker 1: rainy outside, and all you can think about is a

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Speaker 1: big bowl of pasta. So we one hundred percent get

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Speaker 1: that you're feeling like that. We certainly are too, So

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Speaker 1: I thought it was time to have a chat about

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Speaker 1: why comfort food or more indulgent foods doesn't have to

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Speaker 1: mean a complete calorie blowout in fact ly, and I

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Speaker 1: think that most meals I can think of, ranging from

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Speaker 1: casseroles to roasts, to pasta dishes to pies, can all

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Speaker 1: be made in a lot healthier ways without blowing out

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Speaker 1: the calorie budget. And I think the other key part

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Speaker 1: of this that plays is the psychological impact certain foods

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Speaker 1: have on us. Whereas I observe sometimes clients will be told, oh,

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Speaker 1: it's fine to have a bowl of pasta, and they'll

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Speaker 1: have this just massive bowl of pasta with cheese on top,

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Speaker 1: and actually they probably would have felt quite satisfied just having,

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Speaker 1: you know, less than a cup of pasta in total,

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Speaker 1: if they bolked it up and made it an actual

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Speaker 1: balance meal. So what you'll notice from our description of

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Speaker 1: some of our favorite comfort type foods is that they

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Speaker 1: always balanced as part of a meal, and that's the

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Speaker 1: key to success. So I'll start with a couple of

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Speaker 1: my favorites and handover to Leanna. I know she's been

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Speaker 1: cooking this amazing lasagna soup that looks pretty pretty spech.

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Speaker 1: But the one I like to do, I love a pie,

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Speaker 1: and I love like actual proper pastry because I could

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Speaker 1: get on here and say, now, oh, you can make

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Speaker 1: the top with mashed potato or mash sweet potato or

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Speaker 1: filo pastry, but let's be honestly, and it's not really

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Speaker 1: a pie, is it. So I really felt like a

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Speaker 1: chicken pie just this past week. So the first place

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Speaker 1: I started was just with all the aromatic veggies, things

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Speaker 1: like your onion, garlic, celery leak. I always try and

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Speaker 1: freeze them when I do buy them because they are expensive.

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Speaker 1: And then I got chicken tenderline. I will tend to

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Speaker 1: invest in not thigh. I know a lot of people

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Speaker 1: will prefer a pie based on thigh, but I always

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Speaker 1: will spend a bit more and get tenderlin your breast.

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Speaker 1: And I just marinated the chicken in the aromatics with

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Speaker 1: some chicken stock, and then I made the roo, which

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Speaker 1: was quite simple, just some flour, skim milk, and a

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Speaker 1: little bit of butter for the creamy sauce, and then

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Speaker 1: I just threw in like a truckload of green veggies

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Speaker 1: like spinach kale at the end so it didn't get

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Speaker 1: too water in gluggy, and then I just popped it

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Speaker 1: into a pie tray and just did one single sheet

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Speaker 1: of reduced fat puff pastry and it was absolutely delicious.

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Speaker 1: It was, yes, not a low calorie meal, but certainly

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Speaker 1: a lot lower in fat than a pie you'd buy

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Speaker 1: from the supermarket. And you know, after a quarter of it,

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Speaker 1: there was more than enough. I had it with salad.

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Speaker 1: It was absolutely delicious. So that's one of my favorite ones.

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Speaker 1: I love a pasta bake because I think if you're

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Speaker 1: craving pasta, you can literally throw one cup of cooked

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Speaker 1: pasta in a mix of lean mince or chicken breast,

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Speaker 1: loads of veggies, some grated parmesan on top, even with

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Speaker 1: a little crumb, and you don't notice that you're not

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Speaker 1: having three cups of pasta. It's still just as delicious.

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Speaker 1: So I think if you're craving pasta, you can certainly

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Speaker 1: do it in a very easy, portion controlled way. And

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Speaker 1: I know there are higher fiber and higher protein passes,

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Speaker 1: but to be honest, I don't even worry about that.

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Speaker 1: I just use smaller amounts of the regular thing, and

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Speaker 1: you'll find that after quite a small amount, you're very satisfied.

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Speaker 1: And probably my third go to is pizza. I find

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Speaker 1: that by the time you spend thirty dollars on a

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Speaker 1: commercial pizza and it's cold when it gets delivered, it's

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Speaker 1: almost as easy to make it at home. And I'll

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Speaker 1: get one of the Della Rossa higher protein bases or

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Speaker 1: woolies and colds both have them. Just some tomato pisada

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Speaker 1: on the bottom, roast veggies, so things like your pumpkins, uchini, eggplant,

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Speaker 1: all quite low carb. And then I'll just sprinkle the

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Speaker 1: top with a little bit of parmesan. I like the

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Speaker 1: aldi parmesan shaved it's beautiful. But then I'll do goats,

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Speaker 1: cheese or fetter, and I find that just completely makes

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Speaker 1: the pizza. When you sit down and eat it with

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Speaker 1: a knife and fork and a salad, it comes up

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Speaker 1: really well. And yeah, two or three pieces of that

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Speaker 1: with a big salad, there's absolutely nothing.

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Speaker 2: Sure.

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Speaker 1: It's slightly heavier than just to protein and veggie meal,

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Speaker 1: but it can certainly be a very feeling lunch or

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Speaker 1: dinner when you're feeling like something a bit more hardy.

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Speaker 3: Yeah, I agree, And I think a lot of these times,

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Speaker 3: like you said, people will eat these big comfort meals,

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Speaker 3: but the portions are just so big as well, and

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Speaker 3: I think we forget. And I always say to my clients,

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Speaker 3: like one spoon of something tastes the same as fifty

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Speaker 3: spoons of something. The taste is no different. But what

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Speaker 3: we tend to do is we shovel it all in

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Speaker 3: and we're distracted by watching TV, we're doing emails where

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Speaker 3: we're not paying attention to the food, we're not eating

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Speaker 3: it mindfully until we get to the very last spoon

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Speaker 3: of pasta in this enormous bowl, and then we go

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Speaker 3: in our brain, oh, it's a last spoon.

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Speaker 4: I better enjoy that, and then we slow down and

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Speaker 4: enjoy it.

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Speaker 3: But if we did it from the very first spoon,

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Speaker 3: I think we'll find we'll eat so much less of

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Speaker 3: it and we feel so much about it because if

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Speaker 3: we're being honest, like a big bowl of creamy pasta is, yes,

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Speaker 3: it's delicious, but nobody ever feels great after eating that.

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Speaker 3: And if you were to half that amount and bulk

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Speaker 3: it out with some veggies. My favorite and winter is

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Speaker 3: always some broccolini. Just thought i'd bit of extra version olive,

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Speaker 3: or some a bit of onion and garlic, or even

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Speaker 3: just throwing in some mushrooms and zucchini with that. If

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Speaker 3: you bulk your pasta out with some veggies, it can

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Speaker 3: go a you know, a lot lot further. And I

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Speaker 3: kids really like ravioli at the moment. They call it

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Speaker 3: pillow pasta. My girls are ready little therety three or two,

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Speaker 3: so they're like, go pillow pasta, Mummy. And so I

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Speaker 3: always make sure that if I'm going to make ravioli

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Speaker 3: for the family, I get that you know, family pack,

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Speaker 3: and I think it's supposed to serve four, but I'll

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Speaker 3: easily get six meals out of it, or even seven

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Speaker 3: or ready if you count the kid portions as well,

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Speaker 3: because I bulk it out with so many veggies, and

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Speaker 3: then I also put a little bit of extra protein

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Speaker 3: in there, like some chicken breast or something as well.

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Speaker 3: And then often I'll serve a bit of sauteed broccolini

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Speaker 3: on the side. So I think we can get away

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Speaker 3: with these delicious, creamy pastas. But we don't have to

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Speaker 3: go overboard in terms of the portions, because, let's be honest,

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Speaker 3: a lot of us are moving a lot less in

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Speaker 3: winter as well. We're not getting up and doing our

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Speaker 3: big walks because let's be honest, it's so cold, like

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Speaker 3: even in Brisbane, this winter's been brutal. Like I got

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Speaker 3: up really early to catch a six am flight the

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Speaker 3: other day and I was going to Sydney and I

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Speaker 3: checked my phone and it said eight degrees in Brisbane

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Speaker 3: at ten degrees in Sydney. And I was like, when

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Speaker 3: it's not normal that Brisbane's colder than what Sydney is.

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Speaker 3: But it's been brutal this winter. It's been quite cool,

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Speaker 3: and so most of us aren't doing any winter as

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Speaker 3: much movement, and so we probably don't need as large

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Speaker 3: as meals as we often do when we're moving more

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Speaker 3: in summer. So I think just keeping an eye on

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Speaker 3: those portion sizes is a really key tip for winter.

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Speaker 4: So I love the veggie loaded pastas.

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Speaker 3: I'm also a big fan of, like you said, SUSI

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Speaker 3: the pies, but I do love a good shepherd's pie

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Speaker 3: and I'll use normal potato. I'm not a huge soweat

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Speaker 3: potato person. I don't use it a lot, but I

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Speaker 3: love mince. I feel like mince is a real comfort food,

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Speaker 3: like tomato pisada. You can cook it off with a

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Speaker 3: bit of red whine. It mince always tastes so good.

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Speaker 4: The next day.

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Speaker 3: You could do a bit of a ragu stuffed potatoes

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Speaker 3: or another really really good one. Stuff then with some mince,

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Speaker 3: a bit of Greek yogurt and then a nice big

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Speaker 3: side salad on the side is really great.

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Speaker 4: Or I like a lot of noodle dishes as well.

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Speaker 3: Maybe it's the Malaysian background in me, but I love

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Speaker 3: a good pad thie, just with a bit less noodle. Also,

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Speaker 3: instead of making you know, the noodle serving four serfs,

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Speaker 3: I'll get six serves out of it. Stuff a ton

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Speaker 3: of veggies in there, and a bit more protein as

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Speaker 3: well that or like a veggie loaded lazada. I did

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Speaker 3: one the other day and everyone's like, oh, recipe, recipe,

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Speaker 3: And I don't have recipes, but I basically just start

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Speaker 3: with making the mints, and I put some tomato pisada in,

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Speaker 3: I put a tin of brown lentils in there. I

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Speaker 3: grate some carrot and zucchini and some onion and garlic,

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Speaker 3: and that's my mince mixture. And sometimes if it's looking

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Speaker 3: a little wet, I'll add a little bit of beef

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Speaker 3: stock into them. And then for my white sauce, I

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Speaker 3: literally just do whomeal flour, a little bit of butter

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Speaker 3: and some milk. I think about two cups of skim

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Speaker 3: milk and keep stirring that over the heat until it

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Speaker 3: starts to thicken. It. It's like a white sauce and

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Speaker 3: it looks a bit gluggy because of the whole meal flour,

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Speaker 3: but you literally couldn't taste it. And I prefer to

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Speaker 3: use a little bit of wholemeal flower then white flour.

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Speaker 3: That's my preference. And then I roast all of my veggies.

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Speaker 3: I do eggplant, I do pumpkin, I do red capsicum,

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Speaker 3: I do zucchini, and then when i'm laying it all up,

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Speaker 3: I do the layer of meat sauce, a little bit

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Speaker 3: of the white sauce on top, a layer of pasta.

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Speaker 3: Then I do two or three layers of my roasted veggie,

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Speaker 3: and then I basically repeat when I do lasagna. It's

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Speaker 3: such a to me, it's such a mission, like it

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Speaker 3: takes so long that I always make two because it

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Speaker 3: freezes so well, or I'll give a bit off to

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Speaker 3: like family members or something, or they can it's kind

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Speaker 3: of eate it a bit deconstructed. So I always make

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Speaker 3: the effort to make two big lasagnas, which doesn't take

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Speaker 3: that much longer than making one. I feel like, if

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Speaker 3: you're going to take the effort to make a lazagno,

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Speaker 3: it always takes a few hours because there's so many

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Speaker 3: different layers and steps to it that I always make too,

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Speaker 3: and that way I freeze, and I've got a few

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Speaker 3: portions of like a veggie loaded lasagne in the fridge

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Speaker 3: at the moment when the freezer at the moment, and

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Speaker 3: it's such a warming, comforting meal in winter. So they're

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Speaker 3: probably my big few. And like you said, that lasagnio

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Speaker 3: soup I've been making, which is on my Instagram if

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Speaker 3: anyone's after it. Leanne Ward nutrition is my handle, and

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Speaker 3: that's a really really good one as well. And you

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Speaker 3: boost the protein a little bit through that soup by

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Speaker 3: stirring in some cottage cheese which you can't even taste,

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Speaker 3: and if you're someone that doesn't like the texture of

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Speaker 3: cottage cheese, which a lot of my clients are really

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Speaker 3: turned off by cottag cheese because of the texture. You

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Speaker 3: don't notice it stir through a bit of lazagna soup.

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Speaker 4: It's really good.

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Speaker 3: And you can get that curly sand remote as like

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Speaker 3: a curly lasagna pasta that works really really well within

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Speaker 3: the soup and you just kind of crunch it up

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Speaker 3: with your fingers, break it up a bit and stir

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Speaker 3: it through the soup and it's like next level. It's

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Speaker 3: so good, like comfort wise, it's absolutely delicious. A bit

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Speaker 3: of crack pepper and parmesan cheese on top. It's yeah,

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Speaker 3: ten out of ten in my books.

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Speaker 2: How many lasagna sheets do you use? Do you alternate every.

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Speaker 4: Second or do you do less in a lasagno or

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Speaker 4: in the soup?

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Speaker 2: Well either or how many sheets is in the soup?

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Speaker 3: I normally use a box of lazangni sheets across two lasagnas.

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Speaker 2: Yeah, because I just do.

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Speaker 1: I'll alternate with veggies, zucchini, pumpkin, eggplant, so sometimes the

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Speaker 1: lasagna because I'm like you, I'm only going to do

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Speaker 1: it if it's a big deal, because it's a big job.

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Speaker 2: Probably three.

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Speaker 1: You can really cut down the number of sheets and

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Speaker 1: still get all the flavor of the pasta. But I

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Speaker 1: was just wondering in that bowl of that soup how

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Speaker 1: much because it didn't look like a massive amount of

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Speaker 1: pasta in there.

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Speaker 3: No, I think I only used about two sheets crumbled up,

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Speaker 3: because I think I only made it potentially from memory

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Speaker 3: about four serves, so it wasn't a whole lot. Yeah,

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Speaker 3: and you can obviously adjust that based on your requirements.

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Speaker 3: If you're highly active, add more, if you're not that active,

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Speaker 3: add less. But yeah, it really does go a long way,

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Speaker 3: because if you crumble it up a little bit, you

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Speaker 3: don't want to leave the sheets hole in the soup.

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Speaker 4: It would be weird. If you break them up with

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Speaker 4: your fingers, it's really really good.

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Speaker 1: And the other thing I would say is that if

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Speaker 1: you're finding you're getting your home really hungry, you may

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Speaker 1: be better to have a more substantial meal in the

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Speaker 1: day that is really filling, and then you'll be more satisfied.

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Speaker 1: Whereas if you sort of feel that deprivation all day

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Speaker 1: and then get home and then you sort of don't

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Speaker 1: want to necessarily be having the heavier meal at night.

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Speaker 1: So don't forget these meals can all be really good

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Speaker 1: lunches as well to take the edge of your appetite

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Speaker 1: when you're feeling like you're just looking for comfort to

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Speaker 1: the end of a long day.

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Speaker 4: Yeah, absolutely, all right, Susie's our next section.

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Speaker 3: You found a great little article this week and it's

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Speaker 3: a ardi so American dietitian who's written an article about

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Speaker 3: full supplements that you shouldn't take for gut health, which

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Speaker 3: is interesting because you always see so much written up

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Speaker 3: about gut health than what you should do, So this

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Speaker 3: one was quite interesting because it was talking about the

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Speaker 3: full supplements that she recommends that you shouldn't take. And

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Speaker 3: as someone who has a background in gut health and

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Speaker 3: specializes in gut health, I thought, what an interesting article.

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Speaker 3: So all guys through it because gut health is very trendy.

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Speaker 3: We know it's so important. Even if you don't actively

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Speaker 3: have gut symptoms, you should one thousand percent be nourishing

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Speaker 3: and taking care of your gut health because I always

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Speaker 3: say that good health starts and your gut. It affects

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Speaker 3: your immunity, it affects your mood, it affects your your digestion.

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Speaker 3: There's so many things that good gut health can do

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Speaker 3: for your body. Because a healthy gut microbiome is a

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Speaker 3: healthy body essentially, So there are so many supplements out

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Speaker 3: there that promise the world. They promised to heal your gut,

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Speaker 3: they promise to cure your gut symptoms, they promise to

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Speaker 3: do the world of things that we know that it's

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Speaker 3: really difficult to regulate that supplement industry, which is why

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Speaker 3: Susie and I were so passionate about starting our own

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Speaker 3: brand that actually use the top quality ingredients and evidence

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Speaker 3: based supplements in designed by dietitians, so you can wrestle

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Speaker 3: sure that we've got the best quality stuff in our supplements.

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Speaker 3: But in this article, which I found quite interesting, the

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Speaker 3: first thing she was saying that she doesn't recommend for

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Speaker 3: gut health is probotics. And I think this is sort

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Speaker 3: of a loaded one because she was saying that, you know,

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Speaker 3: most probotics to be effective, you need to take the

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Speaker 3: right dose and the right strain for the right condition.

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Speaker 4: And I one hundred percent agree with that.

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Speaker 3: Just taking a random probotic off the shelf and sporadically

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Speaker 3: taking it in the wrong amount is really going to

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Speaker 3: do anything for many people.

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Speaker 4: But the right probotic, the right.

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Speaker 3: Strain taking it, they're the most effective dose for the

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Speaker 3: right condition can absolutely be life changing for some people.

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Speaker 3: There have been some strains of probotics that have been

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Speaker 3: shown to be just as effective as actual, you know,

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Speaker 3: hardcore medication, and some different types of conditions, particularly those

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Speaker 3: gut conditions like some of those inflammatory bower diseases. So

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Speaker 3: probotics definitely have their time and place. But if you're

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Speaker 3: just taking it almost like a preventative, like I'm just

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Speaker 3: going to take this to improve my gut health or

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Speaker 3: to make sure my gut health isn't bad, you're probably

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Speaker 3: just wasting your money. So you do want to take

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Speaker 3: probotics are really really important, but I wouldn't just be

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Speaker 3: spending hundreds of dollars a month in probotics if you're

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Speaker 3: not really sure why you're taking it, what strain you're taking,

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Speaker 3: and what sort of.

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Speaker 4: Dose you're taking as well.

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Speaker 3: So I do agree with her there, but I wouldn't

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Speaker 3: say that I regularly recommend probotics for my clients, but

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Speaker 3: I do research the strain and the type in the amounts.

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Speaker 3: So that was sort of written as more of like

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Speaker 3: a negative thing for probotics, which I don't think probotics

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Speaker 3: are negative.

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Speaker 4: I think they have.

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Speaker 3: They're obviously very important, but I think people just randomly

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Speaker 3: pick one off the shelf and take it hoping that

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Speaker 3: it will help their gut symptoms, and it simply isn't

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Speaker 3: the case. You really do need to understand what the

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Speaker 3: condition is you're taking it for, and what strain has

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Speaker 3: been shown to be effective in their research for that strain. Now,

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Speaker 3: the second one she talks about, I do agree, and

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Speaker 3: it's greens powders, And she's essentially saying that, you know,

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Speaker 3: greens powders, many of them claim to improve your gut health.

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Speaker 3: They have all of these extrame ingredients and if you

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Speaker 3: look at most of the standard greens powders on the market,

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Speaker 3: a lot of them have like upwards of thirty ingredients

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Speaker 3: in them.

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Speaker 4: They're good quality ingredients.

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Speaker 3: They're not you know, full of junk or additives, Like

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Speaker 3: a lot of them are just different types of fruits

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Speaker 3: and veggies and antioxidants and fibers.

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Speaker 4: So they're good ingredients.

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Speaker 3: But you are going to get so much better value

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Speaker 3: and bang for your buck just from eating your vegetables.

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Speaker 3: And I know so many people just say, you know,

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Speaker 3: almost like a multivi item, and they take it just

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Speaker 3: in case, or they take it to make themselves healthier,

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Speaker 3: but there's no research to prove that greens powders actually

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Speaker 3: does much nutritionally to the body or to the gut

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Speaker 3: all makes you any healthier. So hands and I agree

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Speaker 3: with that one. I would one hundred times over rather

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Speaker 3: than my clients eat their vegetables. And I do have

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Speaker 3: some people that say, look, I'm really fussy, I don't

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Speaker 3: like veggies. But to me, veggies are one of those

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Speaker 3: things you need to suck it up and do. And

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Speaker 3: this is where I take a pretty firm line on vegetables. Like,

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Speaker 3: we're adults. We have to do things we don't like

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Speaker 3: to do. We have to pay taxes, we don't like

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Speaker 3: doing that. We get in a car, we wear our seat,

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Speaker 3: but we don't.

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Speaker 2: Like doing that.

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Speaker 3: Like some of these things are annoying, but we have

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Speaker 3: to do them because we're adults, and vegetables sit into

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Speaker 3: that category. Like even if you fussy, even if you

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Speaker 3: don't like them, you gotta suck it up and do

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Speaker 3: it because it's actually really important for your health's long

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Speaker 3: term and it prevents so many different types of diseases

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Speaker 3: long terms.

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Speaker 4: So don't waste your money in a greens powder.

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Speaker 3: There's a reason we haven't made a greens powder in

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Speaker 3: designed by dietisians. You need to eat more of the real,

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Speaker 3: good quality foods because you're getting so many different types

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Speaker 3: of antioxidants and prebiotics and polyphenols and that sort of

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Speaker 3: thing when you're eating real types of fruits and vegetables. Now,

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Speaker 3: the next one she goes through is digestive enzymes. She

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Speaker 3: doesn't recommend digestive enzymes, and that one I also agree with,

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Speaker 3: and I think it would probably shock a lot of

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Speaker 3: people because the body actually makes like it naturally produces

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Speaker 3: digestive enzymes that help us break down our food. So

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Speaker 3: the majority of people don't actually need to supplement with

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Speaker 3: digestive enzymes. If you have bloating, if you have diarrhea,

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Speaker 3: if you have a lot of constipation, you should definitely

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Speaker 3: go and see a dietician that specializes in gut issues

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Speaker 3: because there's so much you can do from a nutrition

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Speaker 3: and a lifestyle perspective. But like most supplements, people just

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Speaker 3: want to pop a pill and try and fix everything.

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Speaker 3: But the majority of digestive enzymes on the market are

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Speaker 3: basically just a marketing scam. They're not really going to

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Speaker 3: help you. There are some that are quite effective though.

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Speaker 3: Lactase enzymes are one of them, where if you do

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Speaker 3: have a lactose intolerance, taking a lactase enzyme or having

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Speaker 3: a product with lactase enzymes in it, such as lactose

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Speaker 3: free milk, is going to be very effective. And the

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Speaker 3: other one is bean enzymes. I use a lot of

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Speaker 3: my sensitive clients who want to eat more beans and

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Speaker 3: legumes in their diet because they're really good for them.

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Speaker 3: It's really healthy, but you know, they get terrible bloating

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Speaker 3: and gas each time they have them. So there's a

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Speaker 3: few brands that utilize being enzymes essentially that have been

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Speaker 3: shown to be very effective in the research and can

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Speaker 3: definitely help. But those broad spectrum digestive enzymes that you

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Speaker 3: see added a lot to different types of supplements or

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Speaker 3: as a standalone supplement generally aren't going to help most

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Speaker 3: people with their their reflux, their gas or they're bloating

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Speaker 3: and speaking of reflux. The fourth one and the last

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Speaker 3: one on her list was over the counter antacids or PPIs.

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Speaker 3: So PPIs are proton pump inhibitors. You may have heard

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Speaker 3: people taking things like nexim or as a prom Oh,

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Speaker 3: how do you pronounce it? The it's not diazepan because

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Speaker 3: I think that's like anti. I think that's like anti. No,

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Speaker 3: it's not. I think it's like a maz a pram

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Speaker 3: It basically if you've got reflux, essentially it keeps the

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Speaker 3: acid back down in your stomach where it should be.

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Speaker 3: So she's basically saying that you shouldn't just be randomly

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Speaker 3: taking PPIs over the counter because it can actually significantly

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Speaker 3: change the makeup of the gut microbiome long term, and

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Speaker 3: she's not wrong. It definitely can. And also long term

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Speaker 3: use of PPIs have been shown in the research to

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Speaker 3: actually cause some nutrient deficiencies as well. So it is

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Speaker 3: a good idea if you are taking a long term

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Speaker 3: PPI such as nexium, just to keep an eye on

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Speaker 3: some of your levels and definitely get a six to

433
00:18:11,080 --> 00:18:14,160
Speaker 3: twelve monthly blood test with your doctor. But I'm sort

434
00:18:14,200 --> 00:18:15,800
Speaker 3: of on the fence about this one, Like I wouldn't

435
00:18:15,840 --> 00:18:18,040
Speaker 3: randomly just say if someone had some reflux, I'll just

436
00:18:18,040 --> 00:18:20,679
Speaker 3: go and take a proton pump inhibitor. But I think

437
00:18:20,760 --> 00:18:22,680
Speaker 3: for some people it is really really important to do

438
00:18:22,800 --> 00:18:26,480
Speaker 3: because if you have reflux long term Essentially what's happening

439
00:18:26,600 --> 00:18:29,240
Speaker 3: is that acid is coming up into places where it

440
00:18:29,280 --> 00:18:32,320
Speaker 3: shouldn't be, and at a cellular level, that acid can

441
00:18:32,359 --> 00:18:36,440
Speaker 3: actually cause cellular changes over time, which can lead to things,

442
00:18:36,680 --> 00:18:39,240
Speaker 3: you know, worst case scenario things like baros esophagus or

443
00:18:39,240 --> 00:18:42,119
Speaker 3: even a sophagy or cancer. So if somebody needs a

444
00:18:42,160 --> 00:18:44,760
Speaker 3: PPI due to you know, quite bad reflux that is

445
00:18:44,920 --> 00:18:47,680
Speaker 3: long term and ongoing, I absolutely don't have a problem

446
00:18:47,720 --> 00:18:49,560
Speaker 3: with that. So I'm sort of on the fence about

447
00:18:49,560 --> 00:18:51,119
Speaker 3: that one. I don't think we should just be popping

448
00:18:51,200 --> 00:18:53,680
Speaker 3: it for argument's sake or for kicks, but I really

449
00:18:53,760 --> 00:18:56,280
Speaker 3: do feel like if somebody does have long term reflux

450
00:18:56,400 --> 00:18:59,159
Speaker 3: and issues, that the damage that's done at a cellular

451
00:18:59,280 --> 00:19:02,080
Speaker 3: level to something like eurosophagus could actually, you know, be

452
00:19:02,240 --> 00:19:04,399
Speaker 3: quite harmful. So I have a lot of clients that

453
00:19:04,520 --> 00:19:06,840
Speaker 3: need long term PPI uses and it's not an issue,

454
00:19:07,080 --> 00:19:09,080
Speaker 3: but you will have to closely monitor some of the

455
00:19:09,200 --> 00:19:11,879
Speaker 3: nutrients because it can inhibit the absorption of some of

456
00:19:11,920 --> 00:19:13,760
Speaker 3: those different types of nutrients in the body.

457
00:19:14,000 --> 00:19:15,879
Speaker 4: So as an interesting article, I do.

458
00:19:15,960 --> 00:19:18,480
Speaker 3: Tend to agree on the majority of things that she's saying,

459
00:19:18,880 --> 00:19:20,720
Speaker 3: and it just goes to show that you can't just

460
00:19:20,800 --> 00:19:23,200
Speaker 3: randomly grab some supplements of the shelf, even if they're

461
00:19:23,359 --> 00:19:26,280
Speaker 3: marketed at doing a certain thing. The way that things

462
00:19:26,320 --> 00:19:29,160
Speaker 3: are sort of legislated, particularly if it's like an overseas supplement.

463
00:19:29,240 --> 00:19:31,880
Speaker 3: We have quite tight regulations in Australia, but the supplement

464
00:19:31,920 --> 00:19:34,720
Speaker 3: industry is very different to the food industry, and the

465
00:19:34,760 --> 00:19:37,919
Speaker 3: supplement industry isn't anywhere near or as regulated as our

466
00:19:37,960 --> 00:19:40,200
Speaker 3: food industry is. And then if you're taking a supplement

467
00:19:40,280 --> 00:19:43,160
Speaker 3: that's from overseas or it's been imported or something, that's

468
00:19:43,200 --> 00:19:46,200
Speaker 3: basically next to none regulation with that, and so I

469
00:19:46,240 --> 00:19:49,080
Speaker 3: think it's really really important to understand what you're taking,

470
00:19:49,240 --> 00:19:52,520
Speaker 3: understand where it's come from, understand the dose, and understand

471
00:19:52,520 --> 00:19:54,840
Speaker 3: if you're actually wasting your money or there's going to

472
00:19:54,920 --> 00:19:57,720
Speaker 3: be a clinical benefit from the thing that you're taking,

473
00:19:57,800 --> 00:19:59,680
Speaker 3: and not just what's written in the packet, actually doing

474
00:19:59,760 --> 00:20:03,119
Speaker 3: some research yourself to find that the literature and the

475
00:20:03,200 --> 00:20:05,400
Speaker 3: science that actually backs up these claims, because so many

476
00:20:05,440 --> 00:20:08,399
Speaker 3: times you'll see in a supplement, oh, it contains, for example,

477
00:20:08,480 --> 00:20:11,040
Speaker 3: five grams of this amazing ingredient that's been shown to

478
00:20:11,080 --> 00:20:13,200
Speaker 3: do xyz. But then if you go back to the

479
00:20:13,280 --> 00:20:16,359
Speaker 3: research study. It did show to do xyzt, but the

480
00:20:16,440 --> 00:20:18,639
Speaker 3: amount that the people in the research study took was

481
00:20:18,720 --> 00:20:20,800
Speaker 3: like one hundred grams of it, not five grams of it.

482
00:20:21,040 --> 00:20:23,240
Speaker 3: So it's really important that you take the right type

483
00:20:23,280 --> 00:20:25,520
Speaker 3: of thing that they're talking about and the research as well.

484
00:20:26,359 --> 00:20:30,679
Speaker 1: Okay, very thorough Thanks Leanne for your digestive health expertise.

485
00:20:31,560 --> 00:20:34,320
Speaker 1: Our product of the week is an interesting one because

486
00:20:34,840 --> 00:20:38,480
Speaker 1: we get a lot of our product requests from our Instagram,

487
00:20:38,680 --> 00:20:40,800
Speaker 1: so we strongly encourage you to follow us at the

488
00:20:40,880 --> 00:20:45,840
Speaker 1: Nutrition Couch and send through your DMS. And this product

489
00:20:46,040 --> 00:20:49,760
Speaker 1: range is by far and away the most common products

490
00:20:49,920 --> 00:20:53,560
Speaker 1: we get asked about, and I have mixed feelings on it.

491
00:20:53,760 --> 00:20:54,840
Speaker 2: So we're going to.

492
00:20:54,880 --> 00:20:59,360
Speaker 1: Review today one of the new froux Pro protein pots.

493
00:20:59,480 --> 00:21:03,000
Speaker 1: Now you've seen these in the supermarket land, Yeah, yeah,

494
00:21:04,200 --> 00:21:07,600
Speaker 1: And there's this growing range of fro Pro products. I

495
00:21:07,680 --> 00:21:11,120
Speaker 1: think a while ago we reviewed a pizza or a burrito,

496
00:21:12,200 --> 00:21:15,800
Speaker 1: and these protein pots I've noticed a front and center

497
00:21:15,880 --> 00:21:18,040
Speaker 1: in the supermarket and certainly they're not a food I

498
00:21:18,160 --> 00:21:22,479
Speaker 1: would have chosen, but due to a huge demanded interest

499
00:21:22,560 --> 00:21:24,040
Speaker 1: in them, I thought we did need to have a

500
00:21:24,080 --> 00:21:27,600
Speaker 1: look at them. So I'm trying to be as neutral

501
00:21:27,640 --> 00:21:30,640
Speaker 1: as I can here. So I've chosen Leanne the frou

502
00:21:30,720 --> 00:21:33,080
Speaker 1: Pro protein pot cheeseburger pasta.

503
00:21:34,080 --> 00:21:35,879
Speaker 2: Now, the very idea of having a.

504
00:21:36,040 --> 00:21:41,359
Speaker 1: Pasta called cheeseburger pasta as a dietitian just elicits a

505
00:21:41,440 --> 00:21:45,800
Speaker 1: lot of emotion, really, but obviously what I feel has happened.

506
00:21:45,840 --> 00:21:48,200
Speaker 2: Leanne is the current.

507
00:21:48,040 --> 00:21:52,119
Speaker 1: Buyer for frozen foods in Woolwors in particular, which I

508
00:21:52,160 --> 00:21:55,680
Speaker 1: think they stock more in Woolies. Is interested in foods

509
00:21:55,720 --> 00:21:58,800
Speaker 1: that have protein, because that's how it works. Basically, a

510
00:21:58,880 --> 00:22:01,800
Speaker 1: buyer will direct it. Food company and frou Prov started

511
00:22:01,840 --> 00:22:05,280
Speaker 1: with some pizzas and woollies. Buyers said these are going really, well,

512
00:22:05,280 --> 00:22:07,199
Speaker 1: what else have you got? And they're just coming up

513
00:22:07,240 --> 00:22:09,840
Speaker 1: with every kind of quick and easy fast food option

514
00:22:10,640 --> 00:22:12,800
Speaker 1: under the guys that it's got protein in it. So

515
00:22:12,920 --> 00:22:15,840
Speaker 1: let's have a look at the nutritionnoles. I just randomly

516
00:22:15,960 --> 00:22:17,560
Speaker 1: chose the cheeseburger.

517
00:22:17,119 --> 00:22:20,200
Speaker 4: Past It looked so unappealing. Can I say that looks disgusting?

518
00:22:20,240 --> 00:22:20,960
Speaker 4: You couldn't pay met.

519
00:22:20,920 --> 00:22:21,600
Speaker 2: It with that, Kaylie?

520
00:22:21,640 --> 00:22:23,480
Speaker 1: And just we're going to control ourselves. We're not going

521
00:22:23,560 --> 00:22:26,160
Speaker 1: to be emotionally. Let's be objective.

522
00:22:27,760 --> 00:22:30,840
Speaker 4: Objectively, tell me what you think that photo looks like. Objectively?

523
00:22:31,119 --> 00:22:32,520
Speaker 4: Does that look like an appealing meal?

524
00:22:32,560 --> 00:22:35,840
Speaker 1: To good? Idea of cheeseburger pasta goes against the grain

525
00:22:35,920 --> 00:22:38,480
Speaker 1: on so many levels because I feel cheeseburgers should not

526
00:22:38,520 --> 00:22:41,240
Speaker 1: be mixed with pasta. I feel there's a cheeseburger and

527
00:22:41,280 --> 00:22:43,040
Speaker 1: then there's pasta. They shouldn't go together.

528
00:22:43,200 --> 00:22:44,119
Speaker 2: So that's just me.

529
00:22:44,480 --> 00:22:47,359
Speaker 1: We don't double down all our pubs, we don't double

530
00:22:47,680 --> 00:22:51,280
Speaker 1: out of our fast food choices, all right. So it's

531
00:22:51,359 --> 00:22:53,840
Speaker 1: currently on sale, willis the time of recording, nine dollars

532
00:22:53,920 --> 00:22:56,160
Speaker 1: ninety five. They're usually eleven ninety five, so I guess

533
00:22:56,160 --> 00:23:00,320
Speaker 1: they're reasonably inexpensive meal three hundred and fifty grams per serving,

534
00:23:00,440 --> 00:23:03,639
Speaker 1: twenty one hundred and sixty kilodels, so that is about

535
00:23:03,720 --> 00:23:08,120
Speaker 1: five hundred and fifty calories per serve, so medium, forty

536
00:23:08,160 --> 00:23:11,359
Speaker 1: one point six grams of protein. There is ten grams

537
00:23:11,440 --> 00:23:13,680
Speaker 1: of zero point eight ten point eight grams of total fat,

538
00:23:13,920 --> 00:23:16,359
Speaker 1: and it is a low saturated fat product with one

539
00:23:16,359 --> 00:23:19,800
Speaker 1: point three grams per hundred grams, which nutritionally is good,

540
00:23:20,600 --> 00:23:23,080
Speaker 1: fifty eight point one grams of carbohydrates and eleven point

541
00:23:23,119 --> 00:23:25,560
Speaker 1: two grams of sugars, which is it's okay again for

542
00:23:25,640 --> 00:23:28,800
Speaker 1: that kind of portion, and one thousand milligrams of sodium,

543
00:23:28,840 --> 00:23:31,679
Speaker 1: which is about half your recommended daily intake of sodium.

544
00:23:31,800 --> 00:23:34,000
Speaker 1: So pretty salty, we would say, but I guess that

545
00:23:34,119 --> 00:23:36,639
Speaker 1: you'd expect that, lamb when you're having cheeseburgers in a pasta.

546
00:23:37,359 --> 00:23:39,240
Speaker 1: So let's have a look at the ingredient list. So

547
00:23:39,359 --> 00:23:42,000
Speaker 1: the first ingredient is beef mints at seventeen percent. Now

548
00:23:42,119 --> 00:23:46,640
Speaker 1: as a reference point, a high a good quality lasagna

549
00:23:46,880 --> 00:23:50,960
Speaker 1: in supermarket will have about twenty five percent meat, so

550
00:23:51,080 --> 00:23:54,879
Speaker 1: it's not overly high in the meat seventeen percent, followed

551
00:23:54,880 --> 00:24:02,359
Speaker 1: by water, onion, pickle, ketchup, sweetener, mustard, cream, cheese, with

552
00:24:02,520 --> 00:24:06,440
Speaker 1: a lot of kind of processed additives in those individual ingredients,

553
00:24:06,520 --> 00:24:14,160
Speaker 1: so you know, some stabilizers and colors, then modified starch, salt, spices, protein.

554
00:24:14,280 --> 00:24:18,840
Speaker 2: Pasta is the greatest kind of percentage, which actually, why

555
00:24:19,000 --> 00:24:19,680
Speaker 2: is that not?

556
00:24:21,200 --> 00:24:23,720
Speaker 1: Yeah, that's weird story. For first, I would say that

557
00:24:24,200 --> 00:24:29,520
Speaker 1: label's inaccurate myself. Yeah, I agree, because they're obviously saying

558
00:24:29,880 --> 00:24:33,679
Speaker 1: because the cheeseburger is first, that's seventeen percent.

559
00:24:34,680 --> 00:24:37,399
Speaker 2: But I would have normally listed protein pasta as the

560
00:24:37,520 --> 00:24:38,440
Speaker 2: first ingredient.

561
00:24:39,000 --> 00:24:39,960
Speaker 4: It's thirty three percent.

562
00:24:40,080 --> 00:24:42,960
Speaker 2: Yeah, yeah, So it's this.

563
00:24:43,440 --> 00:24:46,360
Speaker 1: This just sums up what's going on in food industry,

564
00:24:46,480 --> 00:24:49,800
Speaker 1: for better or for worse. We've got a situation where

565
00:24:49,920 --> 00:24:54,680
Speaker 1: food companies can heavily engineer ingredients to create a protein

566
00:24:54,800 --> 00:25:01,320
Speaker 1: pot cheeseburger pasta that looks and sounds hell. But when

567
00:25:01,359 --> 00:25:03,680
Speaker 1: we look at the ingredient list, this is certainly not

568
00:25:03,840 --> 00:25:09,359
Speaker 1: how we would make a cheeseburger or a pasta. So

569
00:25:11,119 --> 00:25:11,840
Speaker 1: do I like it?

570
00:25:12,000 --> 00:25:12,040
Speaker 4: No?

571
00:25:12,680 --> 00:25:16,200
Speaker 2: I don't. I don't like it because I don't like it.

572
00:25:16,359 --> 00:25:20,720
Speaker 1: I think primarily because it's got no vegetables.

573
00:25:20,840 --> 00:25:22,800
Speaker 4: For a start, it was a tiny bit of onion

574
00:25:22,840 --> 00:25:24,680
Speaker 4: and a tiny bit of pickle, but that doesn't count.

575
00:25:25,000 --> 00:25:25,440
Speaker 3: That is not.

576
00:25:28,080 --> 00:25:31,880
Speaker 1: The fiber content's not listed, which makes me think there's none. Oh,

577
00:25:32,520 --> 00:25:38,960
Speaker 1: it's just so heavily engineered, like it's Are we saying

578
00:25:39,000 --> 00:25:40,040
Speaker 1: it's ultra processed.

579
00:25:40,119 --> 00:25:41,800
Speaker 2: It's ultra processed yea?

580
00:25:42,320 --> 00:25:42,720
Speaker 4: Or is it not?

581
00:25:43,200 --> 00:25:46,080
Speaker 1: It is ult No, they don't list fiber on the ingredient,

582
00:25:46,160 --> 00:25:48,160
Speaker 1: on the on the actual product either.

583
00:25:48,160 --> 00:25:54,400
Speaker 3: The stabilizers, qua gums, modified starches, past.

584
00:25:55,520 --> 00:25:55,920
Speaker 1: I don't know.

585
00:25:56,400 --> 00:25:57,399
Speaker 2: I don't it's to me.

586
00:25:59,160 --> 00:26:04,600
Speaker 1: It's ultra process so heavily formulated food that parades as healthy.

587
00:26:05,520 --> 00:26:08,159
Speaker 1: But I would a million times prefer my clients to

588
00:26:08,280 --> 00:26:11,200
Speaker 1: go and get pasta with cheese on it and a

589
00:26:11,240 --> 00:26:16,120
Speaker 1: bit of pisada or a cheeseburger than ever to eat

590
00:26:16,240 --> 00:26:16,800
Speaker 1: something like this.

591
00:26:17,240 --> 00:26:18,280
Speaker 2: It's high and salt.

592
00:26:18,480 --> 00:26:22,480
Speaker 1: I just this is the healthy masquerade, and this brand,

593
00:26:22,600 --> 00:26:26,280
Speaker 1: unfortunately does It is probably one of the number one

594
00:26:26,480 --> 00:26:29,399
Speaker 1: brands that are doing it as masquerading as healthy on

595
00:26:29,480 --> 00:26:34,040
Speaker 1: the base of protein when it's ultra processed food made

596
00:26:34,119 --> 00:26:35,359
Speaker 1: to look healthy and.

597
00:26:35,440 --> 00:26:39,440
Speaker 3: Made to fit people's macros as well. Like they're manipulating

598
00:26:39,480 --> 00:26:42,320
Speaker 3: the macros to give consumers what they want. But like,

599
00:26:42,440 --> 00:26:44,520
Speaker 3: have you tried those protein pizzas though I bought one

600
00:26:44,560 --> 00:26:46,159
Speaker 3: because it was on tough like eight bucks, and I

601
00:26:46,240 --> 00:26:47,520
Speaker 3: was like, I'm just going to see what all this

602
00:26:47,640 --> 00:26:48,240
Speaker 3: hype is about.

603
00:26:48,359 --> 00:26:49,880
Speaker 4: I threw it. It tastes like cardboard.

604
00:26:49,960 --> 00:26:52,520
Speaker 3: I can't I don't normally say bad things about food companies,

605
00:26:52,560 --> 00:26:54,760
Speaker 3: but it was not nice, Like it is so heavily

606
00:26:55,520 --> 00:26:59,160
Speaker 3: modified to meet the consumer demand. But I just think

607
00:26:59,200 --> 00:27:02,119
Speaker 3: a pizza can be protein, like pasta can be high protein.

608
00:27:02,200 --> 00:27:04,600
Speaker 3: All this is is pasta with mince, a bit of

609
00:27:04,680 --> 00:27:07,280
Speaker 3: pickles and onions and ketchup. You can make that yourself,

610
00:27:07,640 --> 00:27:11,000
Speaker 3: make four times the amount for roughly the same price,

611
00:27:11,119 --> 00:27:12,679
Speaker 3: like twelve bucks for one serving.

612
00:27:13,440 --> 00:27:14,920
Speaker 4: You know what I mean. That's expensive.

613
00:27:15,080 --> 00:27:17,920
Speaker 3: Like you just get a packet of normal home brand

614
00:27:18,000 --> 00:27:21,040
Speaker 3: pasta a dollar, some beef mince, even three star cook

615
00:27:21,080 --> 00:27:22,320
Speaker 3: off the vat, pour it out.

616
00:27:22,720 --> 00:27:23,479
Speaker 4: Ketch up pickles.

617
00:27:23,520 --> 00:27:25,159
Speaker 3: You can add a bit more beggies in, grate some

618
00:27:25,280 --> 00:27:27,320
Speaker 3: zucchini and grate some carrot and will go a long way.

619
00:27:27,640 --> 00:27:29,520
Speaker 4: I know that there's no greater zucchini and carrot in

620
00:27:29,600 --> 00:27:30,720
Speaker 4: a cheeseburger. I get that.

621
00:27:31,400 --> 00:27:33,200
Speaker 3: Or you can put some salad on the side and

622
00:27:33,280 --> 00:27:34,960
Speaker 3: you can actually make that and you get like four

623
00:27:35,000 --> 00:27:36,680
Speaker 3: portions out of it instead of just one.

624
00:27:36,800 --> 00:27:39,640
Speaker 4: So oh yeah, I'm like you, I can't.

625
00:27:39,800 --> 00:27:40,240
Speaker 2: I can't.

626
00:27:40,440 --> 00:27:41,000
Speaker 4: It's not okay.

627
00:27:41,280 --> 00:27:43,480
Speaker 3: And it gives four star health ratings, and it's like

628
00:27:44,480 --> 00:27:47,800
Speaker 3: that's compared to the health rating is based on what

629
00:27:47,960 --> 00:27:51,760
Speaker 3: it's like in that field of what the products you're written,

630
00:27:51,760 --> 00:27:54,080
Speaker 3: So is it compared to other types of frozen pastas?

631
00:27:54,160 --> 00:27:55,760
Speaker 4: Is that what they can? Is that the category?

632
00:27:55,760 --> 00:27:58,240
Speaker 3: It's you know, I guess it must be like so

633
00:27:58,400 --> 00:28:01,840
Speaker 3: compared to other types of maybe frozen meals. It comes

634
00:28:01,920 --> 00:28:05,720
Speaker 3: out at four like it's four stars. So yeah, I

635
00:28:05,760 --> 00:28:07,520
Speaker 3: don't know, No, I'm not. I would never recommend it.

636
00:28:07,560 --> 00:28:09,119
Speaker 3: I would never write it in a meal plan. It

637
00:28:09,200 --> 00:28:12,240
Speaker 3: looks so on appealing like that photo. Oh my god, yuck. No,

638
00:28:12,359 --> 00:28:13,240
Speaker 3: it looks so on appealing.

639
00:28:13,760 --> 00:28:15,560
Speaker 2: I saw. There's so many of these.

640
00:28:15,600 --> 00:28:18,560
Speaker 1: There's different brands coming right at the fish and chips

641
00:28:18,640 --> 00:28:21,800
Speaker 1: to go and all these box foods, and there's microwave

642
00:28:21,920 --> 00:28:24,920
Speaker 1: chips I saw the other way, like literally frozen chips

643
00:28:24,960 --> 00:28:26,080
Speaker 1: you put in the microwave.

644
00:28:26,920 --> 00:28:29,439
Speaker 4: I'm like, wow, Like how like how lazy have we become?

645
00:28:30,880 --> 00:28:33,080
Speaker 1: You want pasta, have pasta. If you want chooberag, you

646
00:28:33,080 --> 00:28:35,159
Speaker 1: have cheeseburger. I don't see the idea of combining them.

647
00:28:35,480 --> 00:28:38,120
Speaker 1: So I feel like the market is a young gym

648
00:28:38,280 --> 00:28:41,720
Speaker 1: going market who want something that's maybe perceived as healthier

649
00:28:41,760 --> 00:28:46,280
Speaker 1: than a fast food option. Maybe, but yeah, I wouldn't

650
00:28:46,320 --> 00:28:48,560
Speaker 1: be recommending it. And as I said, if my clients

651
00:28:48,600 --> 00:28:50,920
Speaker 1: wanted pastor, I'd give them past her, and if they

652
00:28:50,960 --> 00:28:53,880
Speaker 1: wanted a cheeseburger, I'd give a cheeseburger. But yeah, these

653
00:28:53,960 --> 00:28:56,760
Speaker 1: ultra process foods that are masquerading is a healthier version.

654
00:28:56,800 --> 00:28:58,560
Speaker 1: I think the buyers really need to have a closer

655
00:28:58,600 --> 00:29:03,080
Speaker 1: look and consider than younutritional implications of encouraging more of

656
00:29:03,160 --> 00:29:06,160
Speaker 1: these foods in the food supply. I don't think the

657
00:29:06,840 --> 00:29:09,560
Speaker 1: ideal and I think it comes back again leand to

658
00:29:09,600 --> 00:29:11,440
Speaker 1: the health star rating needs a complete review. You can't

659
00:29:11,440 --> 00:29:13,560
Speaker 1: have ultra processed foods with a four style health rating,

660
00:29:13,680 --> 00:29:14,040
Speaker 1: like come on?

661
00:29:14,480 --> 00:29:16,640
Speaker 3: And I also think like is it better than a

662
00:29:16,720 --> 00:29:18,640
Speaker 3: fast food though? Like is it better than going a

663
00:29:18,720 --> 00:29:20,960
Speaker 3: maxazine getting a cheeseberg? That's probably the thing that people

664
00:29:20,960 --> 00:29:22,360
Speaker 3: are thinking, right like is it Well?

665
00:29:22,440 --> 00:29:25,040
Speaker 1: I don't know if it is, because I guess the

666
00:29:25,160 --> 00:29:28,000
Speaker 1: issue with fast food right, Well, it's a little bit

667
00:29:28,120 --> 00:29:30,920
Speaker 1: lower in calories, like a fast food meal will be

668
00:29:30,960 --> 00:29:34,560
Speaker 1: about eight hundred one thousand cows, So it's lowering calories

669
00:29:34,680 --> 00:29:37,280
Speaker 1: and certainly lowering fat and sat It's a lot lower

670
00:29:37,320 --> 00:29:41,240
Speaker 1: in saturated fat and higher enprotein. But it does lack

671
00:29:41,640 --> 00:29:44,960
Speaker 1: the vegetable component that fast food also lacks.

672
00:29:46,240 --> 00:29:49,640
Speaker 4: So it's probably on par or maybe slightly better than

673
00:29:49,680 --> 00:29:50,160
Speaker 4: fast food.

674
00:29:50,160 --> 00:29:52,520
Speaker 1: Would you say it's slightly better, but you're paying for

675
00:29:52,640 --> 00:29:55,160
Speaker 1: it like eleven bucks? Like you get a fast food

676
00:29:55,200 --> 00:29:57,160
Speaker 1: meal for what five six bucks you're paying.

677
00:29:57,040 --> 00:29:58,520
Speaker 4: Top dollars it's eleven ninety five.

678
00:29:58,840 --> 00:30:02,400
Speaker 1: Yeah, you're paying double for their privilege. So yeah, I

679
00:30:02,480 --> 00:30:05,160
Speaker 1: think it's an interesting space. But unfortunately, what I would

680
00:30:05,160 --> 00:30:09,320
Speaker 1: say to our nutrition couch listeners is in life, if

681
00:30:09,360 --> 00:30:11,520
Speaker 1: it seems too good to be true, it usually is.

682
00:30:12,240 --> 00:30:14,840
Speaker 1: So the fact we're going to say that the cheeseburger

683
00:30:14,920 --> 00:30:17,080
Speaker 1: pastor is a good choice is probably a little bit

684
00:30:17,160 --> 00:30:20,000
Speaker 1: taking it a bit too far. So make your own burritos,

685
00:30:20,040 --> 00:30:21,840
Speaker 1: make your own pizza. They'll be healthier and you save

686
00:30:21,960 --> 00:30:24,680
Speaker 1: some money. And yeah, don't kid yourself to think that

687
00:30:24,720 --> 00:30:29,000
Speaker 1: it's healthier. All right, cereally, and let's talk about what

688
00:30:29,080 --> 00:30:30,520
Speaker 1: cereals we stop for our kids at home.

689
00:30:31,080 --> 00:30:33,640
Speaker 3: There's no question my kids really like sugar cereals. Are

690
00:30:33,680 --> 00:30:36,880
Speaker 3: they really that bad for them? So we're talking about

691
00:30:37,000 --> 00:30:38,280
Speaker 3: the sugar cereals bad.

692
00:30:38,520 --> 00:30:41,520
Speaker 1: As someone who finds themselves buying neutragrain for their children, now,

693
00:30:41,720 --> 00:30:43,720
Speaker 1: never would I have imagine doing it, But yes.

694
00:30:43,600 --> 00:30:45,280
Speaker 2: I have to be honest, I do it time.

695
00:30:45,760 --> 00:30:47,440
Speaker 3: My kids don't need a lot of cereal. They mustn't

696
00:30:47,440 --> 00:30:49,120
Speaker 3: mean I think it's because I don't need a lot

697
00:30:49,160 --> 00:30:49,600
Speaker 3: of cereals.

698
00:30:49,640 --> 00:30:50,040
Speaker 4: So I don't.

699
00:30:50,760 --> 00:30:52,400
Speaker 3: I give my kids cereal as a snack, and I

700
00:30:52,440 --> 00:30:54,440
Speaker 3: think that's kind of a weird thing to do. But

701
00:30:54,760 --> 00:30:56,040
Speaker 3: when I was growing up, who we went and we

702
00:30:56,120 --> 00:30:58,160
Speaker 3: saw my family in Malaysia, they eat cereal as a

703
00:30:58,240 --> 00:31:00,880
Speaker 3: snack and they have really well balances meals, offer a

704
00:31:00,960 --> 00:31:03,280
Speaker 3: hot meal or some conjie or something at breakfast, and

705
00:31:03,360 --> 00:31:05,800
Speaker 3: they eat cereal as a snack over there. And I

706
00:31:05,840 --> 00:31:07,560
Speaker 3: don't know if it's like I've just remembered that, but

707
00:31:07,640 --> 00:31:09,640
Speaker 3: I've never been a big cereal person because I don't

708
00:31:09,680 --> 00:31:11,720
Speaker 3: find it really fills me up, and so I don't

709
00:31:11,760 --> 00:31:13,160
Speaker 3: tend to give it to my kids. Like my kids

710
00:31:13,240 --> 00:31:15,600
Speaker 3: tend to eat avocado on toast. We might have Dippy

711
00:31:15,720 --> 00:31:18,560
Speaker 3: Soldier eggs or something, or we might do some overnight oats,

712
00:31:18,600 --> 00:31:19,760
Speaker 3: or I'll do an oat bake and the I'll have

713
00:31:19,840 --> 00:31:21,800
Speaker 3: that with a bitty yogurt. So we don't eat a

714
00:31:21,840 --> 00:31:23,920
Speaker 3: lot of cereals. But again, my kid's a little like

715
00:31:24,000 --> 00:31:25,560
Speaker 3: I can't tell you that that'll still be the same

716
00:31:25,640 --> 00:31:28,040
Speaker 3: in three years time, So we don't buy a lot

717
00:31:28,120 --> 00:31:30,000
Speaker 3: of cereal. I do like the cheerios, the.

718
00:31:30,040 --> 00:31:30,760
Speaker 4: Low sugar ones.

719
00:31:30,840 --> 00:31:32,480
Speaker 3: I do have a little bit of the Milo cereal

720
00:31:32,520 --> 00:31:34,280
Speaker 3: in my page, I will admit, but again, I use

721
00:31:34,320 --> 00:31:35,600
Speaker 3: it as like a snack. If I need to like

722
00:31:35,920 --> 00:31:37,360
Speaker 3: buy my kids, or we're going on a walk and

723
00:31:37,440 --> 00:31:38,840
Speaker 3: I need the little one to sit in a pram

724
00:31:38,960 --> 00:31:40,400
Speaker 3: or something, I'll give you a little bit of cereal

725
00:31:40,480 --> 00:31:42,200
Speaker 3: once a snack. If we go to the gym, we

726
00:31:42,280 --> 00:31:44,480
Speaker 3: go quite early, and so sometimes I'll just put a

727
00:31:44,520 --> 00:31:46,040
Speaker 3: little bit of that in a yogurt pouch and they

728
00:31:46,080 --> 00:31:46,360
Speaker 3: eat that.

729
00:31:46,440 --> 00:31:48,800
Speaker 4: Then we come home and we have our proper breakfast afterwards,

730
00:31:48,920 --> 00:31:50,760
Speaker 4: so we don't need a lot of cereal.

731
00:31:50,920 --> 00:31:53,200
Speaker 3: But I do think that if it's something that your

732
00:31:53,280 --> 00:31:56,320
Speaker 3: kids do eat regularly, I do think that sugar cereous

733
00:31:56,360 --> 00:31:58,360
Speaker 3: about it for the children. And if you're asking my opinion,

734
00:31:58,440 --> 00:32:00,480
Speaker 3: that's my opinion. I don't think it's great, But I

735
00:32:00,560 --> 00:32:02,840
Speaker 3: think it depends on what else your kids are having

736
00:32:02,880 --> 00:32:04,880
Speaker 3: it they're having that seven days a week for breakfast

737
00:32:04,960 --> 00:32:06,920
Speaker 3: every single day, or is a special thing on the

738
00:32:06,960 --> 00:32:09,200
Speaker 3: weekend where they might have a bit of their you know,

739
00:32:09,320 --> 00:32:11,600
Speaker 3: Coco pops once or twice a week on a Saturday

740
00:32:11,680 --> 00:32:13,320
Speaker 3: or a Sunday. I don't really think that's much of

741
00:32:13,360 --> 00:32:15,960
Speaker 3: an issue. But if they're having that before school every

742
00:32:16,000 --> 00:32:18,320
Speaker 3: single day. I see that as an issue from like

743
00:32:18,360 --> 00:32:20,880
Speaker 3: an attention point of view, from a satiation point of view,

744
00:32:20,920 --> 00:32:23,520
Speaker 3: they're not going to have that long lasting energy that

745
00:32:23,640 --> 00:32:25,920
Speaker 3: a better type of cereal with some foot cream milk

746
00:32:26,000 --> 00:32:29,120
Speaker 3: might provide. So I think this is something that we

747
00:32:29,360 --> 00:32:31,280
Speaker 3: could be a little bit more firm on. But again

748
00:32:31,280 --> 00:32:34,520
Speaker 3: it probably depends on the overall quality of someone's diet

749
00:32:34,600 --> 00:32:34,960
Speaker 3: as well.

750
00:32:35,640 --> 00:32:37,680
Speaker 1: If you'd have asked me this question before I had children,

751
00:32:37,880 --> 00:32:40,000
Speaker 1: I would have said, absolutely not. They would never be

752
00:32:40,080 --> 00:32:43,760
Speaker 1: eating sugar cereal, don't be ridiculous. And when my kids

753
00:32:43,800 --> 00:32:46,120
Speaker 1: are nine turning ten. When they were little, I was

754
00:32:46,200 --> 00:32:48,800
Speaker 1: very strict on the food. They only ever had bellamies,

755
00:32:48,880 --> 00:32:52,040
Speaker 1: organic oats, snow sugar, and like you, I would do

756
00:32:52,200 --> 00:32:54,760
Speaker 1: more sort of whole grain toast or eggs in the morning.

757
00:32:54,840 --> 00:32:57,920
Speaker 1: They didn't really eat cereal. I don't eat cereal, so

758
00:32:58,000 --> 00:32:59,840
Speaker 1: I didn't have it. But as my boys have got older,

759
00:33:00,320 --> 00:33:03,400
Speaker 1: they have been asking me more for the more sugary cereals.

760
00:33:03,440 --> 00:33:05,480
Speaker 2: And I'm like you, I like the.

761
00:33:05,560 --> 00:33:08,920
Speaker 1: Cheerios, the lower sugar cheerios, but they do ask me

762
00:33:09,040 --> 00:33:11,160
Speaker 1: for neutra grain. They do ask me for coca pops

763
00:33:11,200 --> 00:33:13,520
Speaker 1: and I have to be honest, I have bought it occasionally,

764
00:33:13,960 --> 00:33:17,440
Speaker 1: but in saying that, my kids are very very active,

765
00:33:18,000 --> 00:33:21,000
Speaker 1: they eat very very well. We don't have a lot

766
00:33:21,040 --> 00:33:23,360
Speaker 1: of other snack food. You know, they might have it

767
00:33:23,440 --> 00:33:26,960
Speaker 1: once or twice a week, So I think much to

768
00:33:27,000 --> 00:33:30,080
Speaker 1: your point. First of all, I think for kids under five,

769
00:33:30,160 --> 00:33:32,200
Speaker 1: i'd be a hard no. I think that kids under

770
00:33:32,200 --> 00:33:34,200
Speaker 1: five don't eat a whole lot, so I certainly wouldn't

771
00:33:34,200 --> 00:33:35,400
Speaker 1: want to be filling them up on a ball at

772
00:33:35,400 --> 00:33:38,400
Speaker 1: Coco Pops hundred percent. I think certainly when you get

773
00:33:38,440 --> 00:33:40,360
Speaker 1: to the teenage years. You know, I just had a

774
00:33:40,400 --> 00:33:43,480
Speaker 1: consult with one hundred and ninety one centimeter teenage boy,

775
00:33:43,960 --> 00:33:45,320
Speaker 1: which just me I'm not going to say no, we

776
00:33:45,360 --> 00:33:47,680
Speaker 1: can't eat nutra grain, you know, like they just need

777
00:33:47,760 --> 00:33:51,280
Speaker 1: the calories. Now younger boys, and I say boys because

778
00:33:51,280 --> 00:33:53,640
Speaker 1: they do have higher requirements than girls.

779
00:33:54,520 --> 00:33:56,560
Speaker 2: Probably, if I'm honest with you, I probably.

780
00:33:56,280 --> 00:33:57,960
Speaker 1: Would be a bit different if I had girls, because

781
00:33:58,000 --> 00:33:59,920
Speaker 1: I'm aware that their growth patterns are different to boys.

782
00:34:00,000 --> 00:34:02,320
Speaker 1: Whereas my boys are in that stage where I literally

783
00:34:02,400 --> 00:34:05,000
Speaker 1: can't get enough food in and if occasionally they want

784
00:34:05,040 --> 00:34:06,400
Speaker 1: to boil Coco Pop's not going to say to my

785
00:34:06,440 --> 00:34:08,960
Speaker 1: fussy eater, you can't have it. So I think it

786
00:34:09,239 --> 00:34:13,600
Speaker 1: basically comes down to the individual families and parents, the

787
00:34:13,719 --> 00:34:17,080
Speaker 1: rule that you want to have, and if they are

788
00:34:17,160 --> 00:34:19,360
Speaker 1: good eaters in general, and that's the one thing they

789
00:34:19,440 --> 00:34:20,600
Speaker 1: have and they like and it means they have a

790
00:34:20,640 --> 00:34:22,440
Speaker 1: good serve of milk each day, I don't have a

791
00:34:22,520 --> 00:34:25,080
Speaker 1: problem with it. But if I've got poor eaters and

792
00:34:25,120 --> 00:34:27,279
Speaker 1: they're eating a lot of sugar already, I wouldn't be

793
00:34:27,320 --> 00:34:31,120
Speaker 1: that keen. So I think it's about that relative perspective.

794
00:34:31,280 --> 00:34:34,239
Speaker 1: But there are better options. Like you said, the Milo

795
00:34:34,480 --> 00:34:38,479
Speaker 1: is better. The cheerios, though sugar is better than say,

796
00:34:38,719 --> 00:34:41,840
Speaker 1: Coca pots nutra grain one hundred percent. What I do

797
00:34:42,000 --> 00:34:44,759
Speaker 1: find very helpful is they're very expensive. They're like ten

798
00:34:44,800 --> 00:34:47,400
Speaker 1: dollars a box, so I tend to only buy them

799
00:34:47,400 --> 00:34:49,600
Speaker 1: when they're on sale, and that naturally limits supply and

800
00:34:49,640 --> 00:34:51,880
Speaker 1: demand a little bit as well. So I think that

801
00:34:52,520 --> 00:34:55,600
Speaker 1: the reality of parenting children it's different. There's not one

802
00:34:55,680 --> 00:34:58,600
Speaker 1: size fits all rule. There are slightly better options, but

803
00:34:58,880 --> 00:35:01,080
Speaker 1: like anything, if they're overall, diet is good and a

804
00:35:01,160 --> 00:35:02,640
Speaker 1: bit of sort of cereal.

805
00:35:02,400 --> 00:35:04,000
Speaker 2: Is not the end of the world. Mightn't have a

806
00:35:04,040 --> 00:35:04,520
Speaker 2: problem with it.

807
00:35:05,080 --> 00:35:06,960
Speaker 3: The one thing I say, my kid's eat, or my

808
00:35:07,080 --> 00:35:09,400
Speaker 3: big one, Mia eats, is those wheat bigs fruity, but

809
00:35:09,600 --> 00:35:11,279
Speaker 3: she loves the berry one, so we soak them with

810
00:35:11,360 --> 00:35:13,279
Speaker 3: milk and chiliat that. And I think if there's got

811
00:35:13,320 --> 00:35:15,080
Speaker 3: some fiber in it, and it does also have some

812
00:35:15,160 --> 00:35:17,040
Speaker 3: added sugar in it, I think that's far better than

813
00:35:17,120 --> 00:35:19,920
Speaker 3: being a lower fiber sugary cereal as well. At least

814
00:35:19,920 --> 00:35:21,840
Speaker 3: they're getting that fiber, it sort of slows down the

815
00:35:21,880 --> 00:35:24,279
Speaker 3: digestion of the sugar, keeps them that little bit fuller

816
00:35:24,320 --> 00:35:26,360
Speaker 3: as longer as well. Or you can mix it, like

817
00:35:26,400 --> 00:35:28,719
Speaker 3: if I want some mix it with something that's a

818
00:35:28,760 --> 00:35:30,880
Speaker 3: little bit better quality or a little bit lower sugar

819
00:35:30,920 --> 00:35:31,239
Speaker 3: as well.

820
00:35:31,320 --> 00:35:32,640
Speaker 2: Like I know that was a rule for.

821
00:35:32,760 --> 00:35:35,120
Speaker 3: Us as kids growing up, if Mum bought something special

822
00:35:35,280 --> 00:35:37,200
Speaker 3: like something like that. I don't think I remember Sophie

823
00:35:37,200 --> 00:35:39,480
Speaker 3: ever buying Coco pops. I must say she's very healthy,

824
00:35:39,800 --> 00:35:41,480
Speaker 3: but if she did buy something with a little bit

825
00:35:41,520 --> 00:35:43,160
Speaker 3: more sugar or something in it, we always had to

826
00:35:43,200 --> 00:35:44,959
Speaker 3: mix it with like a wheatbix or a Vita Brits

827
00:35:45,040 --> 00:35:47,000
Speaker 3: or something. So I think if you can mix it

828
00:35:47,080 --> 00:35:49,640
Speaker 3: with a higher fiber or lower sugar cereal as well,

829
00:35:49,920 --> 00:35:52,239
Speaker 3: So they're consuming half of what they normally would in

830
00:35:52,320 --> 00:35:54,319
Speaker 3: a bowl. That's probably going to go a long way

831
00:35:54,320 --> 00:35:56,480
Speaker 3: as well if you do have really fussy eaters as well.

832
00:35:56,680 --> 00:35:58,840
Speaker 3: But there's no one size fits or we can't be

833
00:35:59,200 --> 00:36:01,320
Speaker 3: hard yes or hard no, because we don't know families,

834
00:36:01,360 --> 00:36:03,839
Speaker 3: we don't know their circumstances. But I do think, as

835
00:36:03,880 --> 00:36:06,080
Speaker 3: you mentioned, for smaller children, I think we need to

836
00:36:06,120 --> 00:36:08,360
Speaker 3: be that little bit stricter because you're really laying the

837
00:36:08,440 --> 00:36:11,440
Speaker 3: habits and the foundations of what their eating patterns are

838
00:36:11,440 --> 00:36:14,120
Speaker 3: going to be like later on, particularly when they're quite small.

839
00:36:14,600 --> 00:36:15,319
Speaker 2: True true, true.

840
00:36:15,400 --> 00:36:16,840
Speaker 1: All right, Well, on that note, that brings us to

841
00:36:16,840 --> 00:36:18,919
Speaker 1: the end of the Nutrition Couch for another week. Please

842
00:36:19,000 --> 00:36:21,360
Speaker 1: keep sending us your request for product reviews and we

843
00:36:21,440 --> 00:36:23,760
Speaker 1: won't be talking about faux pro in the near future.

844
00:36:23,920 --> 00:36:26,000
Speaker 1: You'd say this is it if you know your diet

845
00:36:26,040 --> 00:36:29,200
Speaker 1: needs a bit more protein or could benefit from the

846
00:36:29,280 --> 00:36:31,839
Speaker 1: growing range of evidence space facts around creating. Check out

847
00:36:31,920 --> 00:36:35,640
Speaker 1: our scientifically formulated protein range it design by dietitians and

848
00:36:35,880 --> 00:36:38,319
Speaker 1: we'll see you next Wednesday for our regular episode drop.

849
00:36:38,400 --> 00:36:40,160
Speaker 4: Thanks for listening, Catch you next week.