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Speaker 1: Chances are you know that protein is a supernutrient when

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Speaker 1: it comes to metabolism and weight control, and you make

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Speaker 1: an effort to get enough. But what may come as

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Speaker 1: a surprise is that not all foods are considered equal

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Speaker 1: when it comes to protein. On this week's episode of

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Speaker 1: The Nutrition Couch, we chat all things protein in food

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Speaker 1: and the numbers may surprise you. I am Cuzburrel and

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Speaker 1: Emily and Ward, and together we bring you The Nutrition Couch,

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Speaker 1: the weekly podcast that keeps you up to date on

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Speaker 1: everything you need to know in the world of nutrition

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Speaker 1: as well as protein and food. We take a closer

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Speaker 1: look at the difference between eating to satisfy versus eating

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Speaker 1: for your nutritional goals. We found a new salad dressing

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Speaker 1: to discuss just in time for summer, and our listener

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Speaker 1: question is all about alternatives to soft drink so lean.

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Speaker 1: Something that frequently crosses my path when chatting to clients

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Speaker 1: about certain food choices is I'm always looking to tick

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Speaker 1: the brox on protein because when we're learning more about

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Speaker 1: protein as a supernutrient, in turn of offering a number

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Speaker 1: of key micro nutrients, so protein rich foods like meat, chicken, fish, eggs,

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Speaker 1: even protein based sauces like tofu, we're extremely nutrient rich,

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Speaker 1: offering a central nutrients like calcium and iron and zinc

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Speaker 1: and in much higher quantities. But even more importantly, we

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Speaker 1: know that, in particular for women moving through their late thirties,

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Speaker 1: forties and fifties, that a higher protein diet means that

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Speaker 1: naturally carbohydrate will be slightly reduced. It also helps to

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Speaker 1: optimize metabolism. It takes more calories to burn protein rich meals,

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Speaker 1: and it helps to preserve muscle mass as we get older.

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Speaker 1: And so I think in the next sort of five

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Speaker 1: ten years, as we get more across sort of perimenopause

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Speaker 1: and the importance of metabolism or preserving metabolism as we

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Speaker 1: get older, the importance of maintaining a diet that's relatively

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Speaker 1: or you know, between twenty five and thirty percent protein,

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Speaker 1: which for the average female might translate into eighty one hundred,

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Speaker 1: one hundred and twenty grams per day. So when we're

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Speaker 1: doing our work with our clients, we're certainly aiming for

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Speaker 1: certain protein targets as part of that meal. So for example,

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Speaker 1: the average female, we'd be looking at twenty to thirty

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Speaker 1: grams of overall protein or maybe ten even up to

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Speaker 1: twenty four a meal, and that overall will take those

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Speaker 1: intakes to about twenty five thirty percent of overall intake.

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Speaker 1: Ticking the boxes on those targets. Now, we certainly don't

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Speaker 1: encourage people to be counting those amounts. You know, we're

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Speaker 1: doing that as dietitians working with clients. But what I

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Speaker 1: thought might be sort of an interesting conversation is I

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Speaker 1: regularly have clients send me through certain foods and I'll

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Speaker 1: say that's not overly high in protein, or that's a

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Speaker 1: fat and they're kind of really shocked. And I thought

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Speaker 1: it might be a sort of a good chat then

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Speaker 1: to talk about some of those foods. And I'll kick

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Speaker 1: it off by saying a few of the ones that

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Speaker 1: come to mind all the time. Whilst we know that

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Speaker 1: chicken breast is really high in protein, it's one of

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Speaker 1: the richest natural sauces. Regular serves got twenty to thirty grams.

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Speaker 1: Things like chicken thigh and chicken drumsticks are much much

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Speaker 1: lower because they have a lot more fat in that tissue.

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Speaker 1: So whilst if you're having chicken breast, you've only got

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Speaker 1: about three percent fat. When you're looking at chicken thigh

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Speaker 1: and drumsticks. You're getting a much lower proportion of protein

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Speaker 1: because you're getting a lot less of that meat, so

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Speaker 1: you're getting more fat and less meat. Now, it's still

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Speaker 1: a relatively good source, but just keep in mind that

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Speaker 1: chicken breast is high in protein thingings that chicken thigh

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Speaker 1: drumsticks tend to be much lower. The classic one I

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Speaker 1: hear all the time is ham. Now, ham is a

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Speaker 1: process meat. It is recommended by the World Health Organization

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Speaker 1: that we limit our intake of process meats because of

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Speaker 1: the link between the additives used to preserve process meat

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Speaker 1: and the increased risk of digestive related cancers. It's really

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Speaker 1: hard ham because ham is used frequently on gambwages. It's

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Speaker 1: considered a healthy choice, and yet we've got this contradictory

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Speaker 1: evidence to say, well, actually it is not good for

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Speaker 1: us in general. But for example, if you have one

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Speaker 1: hundred grams of tuna or chicken breast or a higher proportion,

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Speaker 1: you're going to be getting upwards of twenty plus grams. Now,

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Speaker 1: a whole hundred grams of ham is going to give

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Speaker 1: you eighteen But very rarely will we eat one hundred

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Speaker 1: grams of ham. Nor would we be encouraging people to.

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Speaker 1: It's a lot more likely a service thirty to fifty grams,

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Speaker 1: and you're getting only about nine grams of protein. So

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Speaker 1: even though your sandwich might appear to be high in

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Speaker 1: protein with ham and salad, it's sort of half what

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Speaker 1: you would get if you use what i'd call real meat,

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Speaker 1: really meat like salmon, chicken, breast and that alternative. And

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Speaker 1: then the last one I'll bring and give you a

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Speaker 1: chance to talk is homics. Now, homas is frequently referred

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Speaker 1: to as high in protein. It certainly has a chickpea base,

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Speaker 1: but even the higher protein serves of homice, and there's

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Speaker 1: a couple out there at most have got five grams

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Speaker 1: in general, like sort of cream cheese, you'll get a

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Speaker 1: couple of grams of protein from homice. So really nutritionally,

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Speaker 1: when I'm talking about it with clients, I refer to

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Speaker 1: it as an added fat. It's a good fat, particularly

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Speaker 1: if you're getting one that's got a high proportion of chickpeas,

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Speaker 1: but it's not adding protein as such to the diet.

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Speaker 1: It's more fat that you're getting from that food.

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Speaker 2: Yeah, very true, And I think that where the issue

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Speaker 2: lies is particularly when people are aiming for fat loss.

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Speaker 2: So say, if your goal is just to maintain your weight,

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Speaker 2: or you're following more of a vegan or a plant

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Speaker 2: based diet, you don't need to have an overly higher

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Speaker 2: protein diet. For most people, about point eight grams per

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Speaker 2: kilo grammar body weight is probably enough. So for a

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Speaker 2: small female you know around that fifty to sixty grams

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Speaker 2: of protein today is probably enough. But where protein becomes

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Speaker 2: really important is in a deficit and when the goal

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Speaker 2: is weight loss, because particularly it helps with satartis, so

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Speaker 2: it helps to keep you full of for longer. Protein

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Speaker 2: also supports us metabolically, and because our muscles are a

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Speaker 2: metabolically active tissue, the more muscle we have, the better

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Speaker 2: it's going to be around metabolism, the better fat loss

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Speaker 2: is going to go long term. And enough protein in

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Speaker 2: our meal not only does it support satarti, it also

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Speaker 2: helps to really de stabilize our hormones and our cravings

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Speaker 2: as well. I always find that when my clients don't

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Speaker 2: have enough protein in their meals, they tend to over

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Speaker 2: eat later, over snack later, have more crazy cravings later

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Speaker 2: in the day. So you've given some good three one SUSI,

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Speaker 2: I'll give my top three that I hear a lot

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Speaker 2: from clients, and I often say, well, that's fine, I

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Speaker 2: don't mind, but don't forget that. Peanut butter is my

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Speaker 2: first one. Peanut Butter is more of a fat sauce.

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Speaker 2: So it's great that you added some peanut butter maybe

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Speaker 2: into a smoothie or that sort of thing. But although

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Speaker 2: peanut butter does have a small amount of protein, it's

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Speaker 2: predominantly a fat sauce. So a lot of foods people

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Speaker 2: think are protein based foods, they're correct, they do have

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Speaker 2: protein in them, but protein isn't the predominant macro nutrient

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Speaker 2: in them. And my next one is quinoa. A lot

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Speaker 2: of my vegan or vegetarian clients they had a big

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Speaker 2: salad bowl with quinoo and ascid. That's amazing, Like, it's

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Speaker 2: so good for your health. But because your goal is

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Speaker 2: fat loss, quinoa isn't enough protein. So I say, it's great,

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Speaker 2: it's a carb sauce. Yes, there is some protein in there,

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Speaker 2: but it's not giving us that twenty to thirty grams

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Speaker 2: of protein ideally we would want from a meal for

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Speaker 2: most you know, quote unquote average sized female. To assist

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Speaker 2: with fat loss. And the last one might surprise a

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Speaker 2: lot of people, and it's eggs, because eggs, if you're

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Speaker 2: having a ton of them, are a great protein sauce.

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Speaker 2: But one egg typically has about six to seven grams

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Speaker 2: of protein, depending on the size of the egg. And

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Speaker 2: often I'll have clients say, oh, I wasn't that hungry

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Speaker 2: for breakfast, so I might have just had an egg

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Speaker 2: on toast. So yeah, that's cool, as I one off

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Speaker 2: if you're not feeling that hungry, but if you're regularly

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Speaker 2: just having an egg on toast. And my mum, Sophie

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Speaker 2: Blessera's is a great example of this. She's only a

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Speaker 2: very small human and she has lost a little bit

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Speaker 2: of muscle mass as she's gotten a little bit older,

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Speaker 2: and I say to her, and egg on toast is

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Speaker 2: not enough protein. So now she'll put a little bit

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Speaker 2: of cottage cheese with it. She'll have an egg. She

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Speaker 2: might have it on the weekend. Maybe she might have

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Speaker 2: a slice of bacon. Not that we're encouraging that, but

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Speaker 2: I think once a week on the weekend. Sophia is

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Speaker 2: about the healthiest human that you will find on the planet.

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Speaker 2: So if she has a slice of bacon once a week,

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Speaker 2: it's absolutely okay. As part of her balance diet, she

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Speaker 2: might also add a bit of chickpeas or humus or

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Speaker 2: something with that. So all together and combined and a

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Speaker 2: really dense type of toast such as a burg and soylin,

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Speaker 2: then you're getting the protein from egg, a bit of homae,

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Speaker 2: a bit of cottage cheese, and a bit of toast together,

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Speaker 2: and all of that combined might get you up to

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Speaker 2: that twenty grams that you want. But eggs, traditionally most

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Speaker 2: people would need three to four to actually achieve their

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Speaker 2: protein goals. And if a lot of my clients would

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Speaker 2: like two eggs on toast with some veggies, that's great,

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Speaker 2: but I'd be looking at the quality of the toast

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Speaker 2: that they're putting that within, making sure that those two

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Speaker 2: slices of toast has ideally at least you know, five

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Speaker 2: or six grams within the toast combined with the twelve

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Speaker 2: grams from eggs, and then maybe they might put a

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Speaker 2: sprinkle of cheese on top, or a little bit of

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Speaker 2: cottage cheese or something with that, and then total combined,

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Speaker 2: we're getting that twenty grams. Or some of my clients

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Speaker 2: like to have a milky coffee with their breakfast, so

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Speaker 2: they might have an egg on toast, you know, a

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Speaker 2: good quality sort of toast with a couple of grams

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Speaker 2: of protein in it, plus a medium sort of milky coffee,

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Speaker 2: which will give us about another seven to eight grams.

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Speaker 2: So all together, it's sort of the combination of things

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Speaker 2: that we're eating. So just don't be fooled that a

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Speaker 2: lot of these foods are you know, the predominant macro

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Speaker 2: in them might be carbohydrate or fat. Yes, they might

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Speaker 2: have some protein in them, but you really need to

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Speaker 2: kind of do a bit of combining with your foods

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Speaker 2: to ensure that you're getting up over that twenty grams

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Speaker 2: per meal.

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Speaker 1: And that makes a really good point about the type

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Speaker 1: of bread that you do have with breakfast, because if

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Speaker 1: you have a dense whole grain bread, something like a

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Speaker 1: bakerst like cape seed or a burg on soylin or

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Speaker 1: a tip top nine grain, you will get even up

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Speaker 1: to about eight grams of protein from the whole grain,

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Speaker 1: which is amazing because that's really topping up. It's not

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Speaker 1: the same as animal based protein, but it's still offering

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Speaker 1: that extra benefit nutritionally for the macro balance. Of the meal, whereas,

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Speaker 1: for example, and a lot of people have sour dough,

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Speaker 1: particularly if they're having breakfast out. Now, I think sour

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Speaker 1: dough's got a bit of a health halo, and we

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Speaker 1: can talk about that on another episode. But white sour

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Speaker 1: dough doesn't have any of that level of protein that

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Speaker 1: a good whole grain dense bread. So if you're at

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Speaker 1: a cafe, you're much better to go for rye or

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Speaker 1: multi grain than sour dough, unless they've got a soy

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Speaker 1: and lin seed or a grain based sour dough, So

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Speaker 1: keep that in mind as well. So I think we

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Speaker 1: could talk for hours on all the different ones, but

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Speaker 1: certainly they're the most common ones, and I think it's

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Speaker 1: just worth doing a check when you think you're having protein,

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Speaker 1: is it that really good quality, particularly if you're really

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Speaker 1: focused on fat loss, because that then comes a little

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Speaker 1: bit more important to really reach those macro targets. But then,

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Speaker 1: something I wanted to talk about this is your segon

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Speaker 1: leand so you'll jump in as well. But something that

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Speaker 1: had crossed my path again this week that I thought

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Speaker 1: was worth a discussion was the difference between eating for

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Speaker 1: satisfaction versus eating According to say macrobalance or a meal plan.

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Speaker 1: And it's an interesting conversation because, certainly, when we are

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Speaker 1: helping women with their dietary goals, or anyone who's ever

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Speaker 1: followed a meal plan, a diet has certain goals they're

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Speaker 1: trying to follow it. Even you might be following something

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Speaker 1: like a gluten free meal plan or a low fud

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Speaker 1: maps meal plan, or you might even have irritable bow

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Speaker 1: and as such being quite fussy with your meal choices.

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Speaker 1: But what I noticedly am with my clients is that

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Speaker 1: there is a level that comes what I describe as

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Speaker 1: diet fatigue, where people just get sick of having the

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Speaker 1: same thing or eating according to their macros. So they're

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Speaker 1: getting enough protein, and they're getting a serve of the

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Speaker 1: right type of carb, and they're getting all their veggies,

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Speaker 1: but they still don't feel satisfied. And I wanted to

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Speaker 1: talk about the importance of eating according to what will

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Speaker 1: actually satisfy you. And it's not just a physiological sensation

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Speaker 1: of satisfaction, it's what will actually give you that idea

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Speaker 1: of that's what I feel like eating. And I think

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Speaker 1: the most common example is when you've got cravings around

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Speaker 1: your period cycle that you're really hungry for something, and

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Speaker 1: then you keep trying to eat all the healthy food,

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Speaker 1: but you end up eventually eating the junk called the

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Speaker 1: chocolate anyway. And that's how I can describe the difference.

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Speaker 1: And sometimes when you really feel like something, it's okay

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Speaker 1: to have it, even if it isn't exactly what is

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Speaker 1: on your meal pantn er exactly what is according to

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Speaker 1: your dietary goals, because part of the feeding experience and

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Speaker 1: being human is actually enjoying your food. And one thing

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Speaker 1: I'll always say to Climb is I never want you

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Speaker 1: to eat anything you don't like. Like I might have

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Speaker 1: someone say, oh, I don't love tuna, but I'll have it, Well,

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Speaker 1: I don't want them to eat it if they don't

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Speaker 1: like it. I want you to have every meal that

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Speaker 1: you look forward to, that you enjoy eating. And if

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Speaker 1: you get to lunch at work each day and are

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Speaker 1: so sick of a salad or a so sick of

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Speaker 1: a rap, it's time to change. And the question I

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Speaker 1: would have is what do you feel like? And then

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Speaker 1: how can we make it healthier? So, for example, if

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Speaker 1: you really feel like a burger, well can you make

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Speaker 1: it with a lean beef patty? And a high protein

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Speaker 1: bun and have extra salad on the side, and then

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Speaker 1: you're going to be so much more satisfied than if

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Speaker 1: you eat the tuna salad plus the crackers plus an

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Speaker 1: extra rap because you were looking for that satisfaction. So

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Speaker 1: whilst macro guides and meal plans should always be used

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Speaker 1: as a guide, there's always room to move with eating

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Speaker 1: for what you feel like, and that's really important. I

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Speaker 1: also notice it after dinner when we might be sitting

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Speaker 1: down to relax and at the end of a long day,

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Speaker 1: and rather than think, oh, I'm allowed to have a

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Speaker 1: n ice cream, or I'm allowed to have some dark chocolate,

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Speaker 1: Or'm allowed to have a glass of wine, I would

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Speaker 1: reverse it and say start to really ask yourself what

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Speaker 1: you feel like eating as opposed to just eating because

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Speaker 1: you're allowed to have it. And certainly at times in

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Speaker 1: all of our lives, there'll be a timely and where

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Speaker 1: you really feel like a pasta or you really feel

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Speaker 1: like a greasy burger, and it's okay to have that.

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Speaker 1: It's all within that balance. It doesn't have to be

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Speaker 1: perfect to achieve results, and if anything, the human body

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Speaker 1: is less well behaved when it's perfect. All the time

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Speaker 1: because it gets so used to burning that way, it

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Speaker 1: doesn't do any hard work. So sometimes mixing it up

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Speaker 1: is actually the best thing you can do for metabolism.

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Speaker 1: And that's the best example I would start with is

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Speaker 1: when you're craving something sweet, really take the time to

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Speaker 1: consider what exactly will satisfy you. Is it a limp ball,

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Speaker 1: is it a biscuit? Are you wanting a bubbly diet

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Speaker 1: soft drink? You know, Actually, what is it you're looking for,

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Speaker 1: and crave it in the most healthy way you can,

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Speaker 1: as opposed to playing all these mind games. And in

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Speaker 1: the end, the difference is a couple of hundred calories.

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Speaker 1: It's really not going to make that much difference in

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Speaker 1: the big scheme of things.

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Speaker 2: Yeah, and I think that's a great point. And I've

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Speaker 2: got a couple of points to add here, hopefully I

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Speaker 2: can remember them all off the top of my head.

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Speaker 2: But the first one I wanted to make was often

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Speaker 2: when clients say, oh, I'm really craving this, particularly around

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Speaker 2: that populational period time. You know, Susie and I female

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Speaker 2: as well, we get it, like it's really difficult to

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Speaker 2: take control of those cravings, particularly around your period. So

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Speaker 2: we completely understand. But often what I'll say to my

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Speaker 2: clients is I want you to just take a second.

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Speaker 2: Don't eat the food right now, but take a second

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Speaker 2: and tell me is your body actually hungry for food?

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Speaker 2: Do you actually need to eat a meal first? And

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Speaker 2: often I'll get, you know, fifty fifty responses. It'll be like, no,

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Speaker 2: I just had dinner, Like great, all right, So then

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Speaker 2: we go down the mindful eating path. What do you

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Speaker 2: truly feel like? How can what you're eating truly bring

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Speaker 2: you satisfaction afterwards? And it's the ants is the opposite,

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Speaker 2: And they say, actually, I haven't had lunch yet, but oh,

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Speaker 2: I'm just craving chocolate. I've been craving it all day.

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Speaker 2: I'll say, no problem, we're going to park that for

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Speaker 2: a second. We're going to let you have the chocolate,

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Speaker 2: but let's actually put the fuel into your body first,

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Speaker 2: because no amount of chocolate is actually going to saytisfy

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Speaker 2: or give your body truly what it needs if you

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Speaker 2: haven't put the good fuel in first. And I always

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Speaker 2: like to I sort of say, fill up the body

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Speaker 2: with good fuel first, and then add the soul foods

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Speaker 2: as the sprinkles on top afterwards. So that's probably the

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Speaker 2: first concept that I really like my clients to just

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Speaker 2: think about, like is it true hunger and if it is,

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Speaker 2: you need to actually eat a well balanced meal first,

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Speaker 2: and then the craving part can come in afterwards. But

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Speaker 2: if you're eating a block of chocolate and your body

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Speaker 2: is actually truly hungry for food, you'll smash that entire block,

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Speaker 2: probably feel sick afterwards, and still not feel satisfied. And

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Speaker 2: that's the second topic I wanted to talk about was satisfaction.

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Speaker 2: And I often say to my clients there's two components

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Speaker 2: of satisfaction. One is was the meal of feeling enough?

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Speaker 2: Like did you actually eat enough food to feel satisfied?

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Speaker 2: And b did it give you the crunch and the

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Speaker 2: texture and the saltiness or the sweetness or whatever it

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Speaker 2: was that you're craving. Was that component of the meal

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Speaker 2: taken care of so that you're satisfied. So say, for example,

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Speaker 2: you eat a big juna salad with sinkinwa. It might

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Speaker 2: be filling enough, but if that's the fourth or fifth

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Speaker 2: time that week that you've had that meal, it's probably

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Speaker 2: not going to be satisfying. But say you took the

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Speaker 2: kinoa out of it and added a big handful of

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Speaker 2: corn chips and a bit of I don't know, selzen

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Speaker 2: and sour cream to that to give it a bit

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Speaker 2: of crunch and a bit of creaminess. It then might

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Speaker 2: still be filling, but it also might add that level

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Speaker 2: of satisfaction on top as well. So I always say

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Speaker 2: meals need to have two components. They need to be filling,

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Speaker 2: but they also need to be satisfying. And you mentioned that, Susi,

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Speaker 2: when you talked about that diet fatigue or meal planned fatigue.

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Speaker 2: Often women do get that and meant too. I imagine,

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Speaker 2: you know, I'm not a male, I can't talk for them,

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Speaker 2: but I imagine that a lot of people experience fatigue when

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Speaker 2: we're eating the same things constantly. And I think when

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Speaker 2: it comes to achieving a calorie deficit and achieving some

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Speaker 2: fat loss, we do that because it's easy. We go, well,

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Speaker 2: this meal fits my macrosor my calories, or I know

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Speaker 2: it's healthy, so I'm just going to eat this regularly,

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Speaker 2: and then we get a little bit of fatigue, and

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Speaker 2: so the meal becomes filling, but it's not satisfying. And

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Speaker 2: so it's really that satisfaction component that you want, and

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Speaker 2: I've got two good examples where I had a client

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Speaker 2: and she was like, I'm just craving two minute noodles.

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Speaker 2: She was like, don't judge me, but I just want them.

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Speaker 2: And I was like, look, no problem. I want you

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Speaker 2: to start with the two minute noodles and I want

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Speaker 2: you to think about everything that you know about how

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Speaker 2: to build a balance meal and what can we do here.

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Speaker 2: So she ended up adding she had a whole hypo

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Speaker 2: frozen veggies in the freezer. I think it was like

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Speaker 2: green beans and carrots and broccoli, and she threw them

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Speaker 2: in and then she's like, how do I get my protein?

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Speaker 2: And I'm going to add a tin of tuna into this,

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Speaker 2: and she ended up making just like this I don't

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Speaker 2: know tuna sturf I thing. And I think she added

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Speaker 2: a bit of sauce that she had in the fridge

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Speaker 2: as well, and it's like, it's great because it gave

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Speaker 2: her what she wanted. The meal was balanced, so it

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Speaker 2: was filling, but it was also satisfying as well because

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Speaker 2: she ate the two minute noodles that she wanted. Now,

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Speaker 2: my other example was another client who I think the

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Speaker 2: family was going out too grilled for dinner and they

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Speaker 2: were having burgers, and she's like, but every time I go,

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Speaker 2: I feel like I slip up, I go off track.

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Speaker 2: And we talked through a number of different scenarios, and

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Speaker 2: I said, look, you can go and order what you

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Speaker 2: normally do, the burger, the fries think she normally gets

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Speaker 2: it with a like a glass of wine or something.

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Speaker 2: And I said, you can go and do that, but

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Speaker 2: we've talked through this often and you often say to me,

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Speaker 2: I feel overfull, I don't feel great afterwards. I hate

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Speaker 2: that the scale goes up and it's hard to achieve

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Speaker 2: my fat loss goals for the week. So I said, well,

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Speaker 2: if you don't want to do that, that's your choice.

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Speaker 2: What are the other options here, because we have multiple

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Speaker 2: other options. And she said to me, well, I just

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Speaker 2: won't go. And I said, well, yes, that's an option,

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Speaker 2: but then you miss out on that experience with your family.

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Speaker 2: And I think deep down it's important to model that

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Speaker 2: behavior with our children, that we can go and we

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Speaker 2: can enjoy these things and we can balance them out.

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Speaker 2: So let's go and enjoy it. But what can we

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Speaker 2: do and she said, well, maybe I'll order the burger,

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Speaker 2: but then I just won't have the fries, and I

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Speaker 2: said to her, you're very much like me. You love

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Speaker 2: your fries, so I would rather let you go and

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Speaker 2: you have the fries because you thoroughly enjoy them. And

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Speaker 2: you know, we never really talked about burgers being your

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Speaker 2: soul food. And she's like, you're right, Like, I would

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Speaker 2: actually much rather have the fries and the burger. And

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Speaker 2: so what ended up happening was that she didn't have

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Speaker 2: a glass of wine because she's like, look, I don't

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Speaker 2: really need it. I often just go and everybody, you know,

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Speaker 2: like Hobby gets did he gets beer, So I feel

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Speaker 2: like I have to have a wine. She's like, I'm

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Speaker 2: not going to get a drink. I don't need it.

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Speaker 2: I don't actually enjoy it that much. And she's like,

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Speaker 2: I'm going to try. There was this beautiful i think,

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Speaker 2: like pomegranate salad or something. So she's like, I'm gonna

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Speaker 2: have the salad with the chicken and I'm going to

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Speaker 2: have some fries on the side, because that is a

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Speaker 2: nice balanced meal. It's feeling and it's satisfying because she

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Speaker 2: added the component to her that felt the most satisfying.

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Speaker 2: It wasn't the wine, it wasn't the burger. It was

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Speaker 2: actually the fries, and so I think it's really about

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Speaker 2: adding that component that is satisfying, but still try and

429
00:19:30,760 --> 00:19:33,120
Speaker 2: bring it together in a balanced meal. If you want

430
00:19:33,160 --> 00:19:35,080
Speaker 2: to go and have the burger and the wine and

431
00:19:35,119 --> 00:19:37,879
Speaker 2: the chips, if that's truly what you want to do, absolutely,

432
00:19:37,920 --> 00:19:40,200
Speaker 2: and if that makes you feel great afterwards, you go

433
00:19:40,280 --> 00:19:42,720
Speaker 2: do that. You do you But in my client's case,

434
00:19:42,760 --> 00:19:45,639
Speaker 2: she identified that she never feels great after eating all

435
00:19:45,680 --> 00:19:48,160
Speaker 2: of that food. She's like, I feel heavier, i feel bloated.

436
00:19:48,520 --> 00:19:51,119
Speaker 2: I always feel like I've overeaten and it impacts my sleep.

437
00:19:51,400 --> 00:19:53,840
Speaker 2: And so that way, you know, doing this way that

438
00:19:53,880 --> 00:19:56,480
Speaker 2: she found was a really balanced approach worked really really

439
00:19:56,520 --> 00:19:58,640
Speaker 2: well for her. So I hope that those examples are

440
00:19:58,880 --> 00:20:00,720
Speaker 2: I guess helpful for someon of our clients.

441
00:20:01,520 --> 00:20:04,120
Speaker 1: Yeah, it's an interesting one, and it's for long term

442
00:20:04,160 --> 00:20:06,680
Speaker 1: diet as it can be tricky because we're so programmed

443
00:20:06,720 --> 00:20:09,920
Speaker 1: to want to follow something and it really takes patience

444
00:20:10,119 --> 00:20:12,560
Speaker 1: and there's an art to learning to listen to your

445
00:20:12,560 --> 00:20:16,080
Speaker 1: body but still feeling in control. So yeah, this is

446
00:20:16,119 --> 00:20:17,920
Speaker 1: something that comes up a lot. So hopefully those tips

447
00:20:17,960 --> 00:20:22,080
Speaker 1: have been helpful. All right, Leanne, you found some good aoli. Now,

448
00:20:22,320 --> 00:20:25,480
Speaker 1: let's be honest, who doesn't love chips and aoli? Is

449
00:20:25,480 --> 00:20:26,200
Speaker 1: there anything better?

450
00:20:26,640 --> 00:20:28,359
Speaker 2: Aoli is pretty good? Yeah, yeah, But I will say

451
00:20:28,400 --> 00:20:29,879
Speaker 2: it's not a salad dressing. I think you mentioned the

452
00:20:29,880 --> 00:20:31,320
Speaker 2: start was a salad dressing, and I was like, I

453
00:20:31,320 --> 00:20:33,720
Speaker 2: definitely wouldn't recommend aoli as a cell dressing.

454
00:20:33,840 --> 00:20:36,359
Speaker 1: It's in the salad dressing section though, yes, yes, but

455
00:20:36,520 --> 00:20:37,560
Speaker 1: see that's what you find.

456
00:20:37,960 --> 00:20:40,360
Speaker 2: Yeah, but if you're gonna, if you're gonna douse your

457
00:20:40,359 --> 00:20:42,680
Speaker 2: salad in aoli, it's going to be it's going to

458
00:20:42,720 --> 00:20:44,840
Speaker 2: be a pretty heavy salad to just be very conscious

459
00:20:44,880 --> 00:20:46,280
Speaker 2: of that. Again, if you want to do that, you

460
00:20:46,320 --> 00:20:48,600
Speaker 2: do you. But it's not something I would typically recommend

461
00:20:48,640 --> 00:20:50,280
Speaker 2: because it is more like a like a little bit

462
00:20:50,320 --> 00:20:51,800
Speaker 2: of a spread to put on the side to dip

463
00:20:51,800 --> 00:20:54,760
Speaker 2: you chippy and or something. But aoli itself packs a

464
00:20:54,960 --> 00:20:57,800
Speaker 2: pretty heavy punch, like it's very calorie dens, it's very

465
00:20:57,840 --> 00:21:00,560
Speaker 2: high in fat. But I saw this new one from Hines.

466
00:21:00,680 --> 00:21:04,439
Speaker 2: It's called Heine Seriously Good Light Aoli and it's got

467
00:21:04,440 --> 00:21:06,960
Speaker 2: a purple label at the front, made with free range eggs,

468
00:21:06,960 --> 00:21:09,320
Speaker 2: and I thought that sounds really interesting. And when I

469
00:21:09,359 --> 00:21:13,080
Speaker 2: compared it to the normal heinz aoli, it was significantly

470
00:21:13,119 --> 00:21:15,600
Speaker 2: lower fat. So this isn't what I would call a

471
00:21:15,640 --> 00:21:18,560
Speaker 2: total healthy product. This is something where if you love Aoli,

472
00:21:19,000 --> 00:21:21,359
Speaker 2: it's probably a better option if the goalless fat loss.

473
00:21:21,359 --> 00:21:23,240
Speaker 2: If you don't love Aoli, it's not something that I

474
00:21:23,240 --> 00:21:26,560
Speaker 2: would actively add into my client's meal plan because I

475
00:21:26,560 --> 00:21:29,240
Speaker 2: wouldn't call it a healthy sort of a healthy option,

476
00:21:29,520 --> 00:21:32,399
Speaker 2: but it's a better option if if Aoli is something

477
00:21:32,440 --> 00:21:34,800
Speaker 2: that you love, so it retails, I found it in

478
00:21:34,880 --> 00:21:37,320
Speaker 2: more worse. Oh, it doesn't actually have the price online.

479
00:21:37,400 --> 00:21:39,879
Speaker 2: That's interesting. From top of my head, I can't remember

480
00:21:39,920 --> 00:21:42,040
Speaker 2: maybe I don't know, three four dollars or something. I'll

481
00:21:42,040 --> 00:21:43,240
Speaker 2: have to double check the price on that.

482
00:21:43,400 --> 00:21:44,120
Speaker 1: I have a look now.

483
00:21:44,240 --> 00:21:46,320
Speaker 2: Yeah, it comes in a two hundred and ninety five

484
00:21:46,400 --> 00:21:49,199
Speaker 2: mil squeeze bottle. And then when we're looking at the

485
00:21:49,320 --> 00:21:53,000
Speaker 2: nutritionals per serving, and the serving size is twenty five meals,

486
00:21:53,000 --> 00:21:54,760
Speaker 2: that's a pretty decent meal. I've seen some of these

487
00:21:54,840 --> 00:21:56,680
Speaker 2: things and they say, you know, serving size is ten

488
00:21:56,720 --> 00:21:59,480
Speaker 2: meals or something, So that's about a tablespoon, which is

489
00:21:59,520 --> 00:22:02,840
Speaker 2: a really decent amount. So average energy per serving is

490
00:22:02,840 --> 00:22:05,880
Speaker 2: three hundred and fifteen kilogitals, so under one hundred calories

491
00:22:05,880 --> 00:22:09,080
Speaker 2: per serve, which for AOLI is pretty decent. Zero point

492
00:22:09,080 --> 00:22:11,480
Speaker 2: three grams of protein. We wouldn't expect protein in there.

493
00:22:11,520 --> 00:22:14,160
Speaker 2: This is a high fat product. Total fat is seven

494
00:22:14,200 --> 00:22:18,040
Speaker 2: point two grams, with saturated fat being zero point six grams.

495
00:22:18,080 --> 00:22:21,639
Speaker 2: The saturated fat is significantly lower than other types of

496
00:22:21,640 --> 00:22:25,200
Speaker 2: AOLI or mayonnaise on the market. Carbohydrate two point four

497
00:22:25,200 --> 00:22:28,359
Speaker 2: grams per serving, with sugars being one point four grams

498
00:22:28,359 --> 00:22:31,239
Speaker 2: per serving, so very very low, and sodium being one

499
00:22:31,320 --> 00:22:34,240
Speaker 2: hundred and seventy five milligrams per serve, which is like

500
00:22:34,280 --> 00:22:36,440
Speaker 2: there's a little bit of salt in there, but nothing

501
00:22:36,520 --> 00:22:38,879
Speaker 2: crazy or nothing I would worry about. So when we

502
00:22:38,920 --> 00:22:42,359
Speaker 2: look at the ingredient list, the first ingredient is vegetable oil.

503
00:22:42,520 --> 00:22:44,880
Speaker 2: It doesn't specify what type of vegetable oil. I would

504
00:22:44,880 --> 00:22:47,399
Speaker 2: assume a range of vegetable oils. And this in a

505
00:22:47,440 --> 00:22:49,760
Speaker 2: product that we know is a high fat product. This

506
00:22:49,840 --> 00:22:51,879
Speaker 2: is something that I would, you know, naturally assume it

507
00:22:51,920 --> 00:22:54,280
Speaker 2: would either you know, be the eggs as a starter

508
00:22:54,520 --> 00:22:57,840
Speaker 2: or the vegetable oil. Next SIT's followed by white vinegar

509
00:22:58,160 --> 00:23:01,160
Speaker 2: water free range eggs at five percent there's a little

510
00:23:01,200 --> 00:23:02,920
Speaker 2: bit of added sugar, but as I said, it's only

511
00:23:02,960 --> 00:23:05,000
Speaker 2: one point four grams a serving, which I would think

512
00:23:05,080 --> 00:23:08,679
Speaker 2: is quite low. Mai is thickener, It's got mustard in it,

513
00:23:08,800 --> 00:23:12,639
Speaker 2: reconstituted lemon juice, salt, garlic at zero point eight percent,

514
00:23:12,840 --> 00:23:16,960
Speaker 2: some stabilizes food, acid, and some preservatives and antioxidant, so

515
00:23:17,080 --> 00:23:19,479
Speaker 2: that is the list. It obviously contains eggs, so if

516
00:23:19,520 --> 00:23:22,159
Speaker 2: anyone has an egg allergy, not appropriate, and there is

517
00:23:22,200 --> 00:23:25,119
Speaker 2: a may contained statement for wheat, gluten and soy, so

518
00:23:25,200 --> 00:23:29,000
Speaker 2: unfortunately not appropriate for our ciliac listeners, unfortunately, but I

519
00:23:29,040 --> 00:23:31,639
Speaker 2: thought it was a better option compared to the majority

520
00:23:31,640 --> 00:23:33,880
Speaker 2: of aoli and mayonnaise on the markets. I will admit

521
00:23:33,920 --> 00:23:36,200
Speaker 2: I haven't tried it. I'm not a huge Ali person.

522
00:23:36,240 --> 00:23:37,800
Speaker 2: I don't buy it for my fridge. But if I

523
00:23:37,840 --> 00:23:39,280
Speaker 2: do go out and the girls have a you know,

524
00:23:39,320 --> 00:23:42,320
Speaker 2: simpchipieze to showt a restaurant, I will definitely Aoli in it.

525
00:23:42,520 --> 00:23:44,680
Speaker 2: But I haven't actually tried this one, so I can't

526
00:23:44,720 --> 00:23:47,560
Speaker 2: comment on the taste. But in terms of the nutritionals,

527
00:23:47,600 --> 00:23:50,000
Speaker 2: it is certainly much leaner than a lot of the

528
00:23:50,040 --> 00:23:51,639
Speaker 2: other Aoli brands on the market.

529
00:23:52,320 --> 00:23:53,720
Speaker 1: True and I've just had a look at the price.

530
00:23:53,800 --> 00:23:58,040
Speaker 1: It's usually five dollars fifty in supermarkets, so it's actually

531
00:23:58,040 --> 00:24:00,560
Speaker 1: this week when we're recording half price core foods in

532
00:24:00,560 --> 00:24:02,440
Speaker 1: the supermarket. If you can grab them when they're half priced,

533
00:24:02,440 --> 00:24:05,000
Speaker 1: that's a pretty good outcome. So I'm with you, like

534
00:24:05,040 --> 00:24:06,600
Speaker 1: I think, if you love it. But I think a

535
00:24:06,640 --> 00:24:08,760
Speaker 1: lot of my clients will think that a server addressing

536
00:24:08,840 --> 00:24:10,520
Speaker 1: is about a tablespoon, and I think try and do

537
00:24:10,560 --> 00:24:12,320
Speaker 1: a tea spoon or to a particularly if it's a

538
00:24:12,400 --> 00:24:15,280
Speaker 1: higher fat option like aoli or mayo, just to again

539
00:24:15,440 --> 00:24:17,760
Speaker 1: just shave down some of those calories if you do

540
00:24:17,840 --> 00:24:19,720
Speaker 1: love that kind of flavor on things, because I was

541
00:24:19,760 --> 00:24:21,800
Speaker 1: thinking like ranch salads. I always have that kind of

542
00:24:21,840 --> 00:24:24,760
Speaker 1: aoli when you have a chicken ranch salad. So yeah,

543
00:24:24,760 --> 00:24:26,560
Speaker 1: there's a lighter option, which I think is always good.

544
00:24:26,960 --> 00:24:28,760
Speaker 1: All right ly, and we're to finish us off today.

545
00:24:28,840 --> 00:24:32,040
Speaker 1: We've had a listener question come through about diet soft drink,

546
00:24:32,480 --> 00:24:34,879
Speaker 1: and the question is I love diet soft drink and

547
00:24:34,920 --> 00:24:38,240
Speaker 1: I'm trying to reduce my intake. But in terms of alternatives,

548
00:24:38,280 --> 00:24:41,960
Speaker 1: it is can butcher a better option? And as a

549
00:24:42,359 --> 00:24:44,600
Speaker 1: clear answer to the question, I would say in general, yes,

550
00:24:44,800 --> 00:24:46,479
Speaker 1: you probably know more about kom butcher than I do.

551
00:24:46,560 --> 00:24:48,520
Speaker 1: But in general, what I know is that they're very

552
00:24:48,520 --> 00:24:52,439
Speaker 1: low calorie. There's no additives I would be concerned about.

553
00:24:52,600 --> 00:24:55,560
Speaker 1: It's a fermented tea product. Now, whether you're going to

554
00:24:55,640 --> 00:24:58,720
Speaker 1: get gut related benefits from a product like that, I'm

555
00:24:58,760 --> 00:25:01,480
Speaker 1: not sure. Because that it's fermented, we don't know what's

556
00:25:01,520 --> 00:25:04,480
Speaker 1: in the concentrations required, but it's certainly not going to

557
00:25:04,520 --> 00:25:06,199
Speaker 1: do any damage. As long as when you look on

558
00:25:06,240 --> 00:25:08,639
Speaker 1: the label there's no added sugars and the sugars are

559
00:25:08,720 --> 00:25:11,879
Speaker 1: very low, it will still be a really good choice.

560
00:25:12,160 --> 00:25:14,840
Speaker 1: I think the products in the supermarket generally that we're

561
00:25:14,880 --> 00:25:19,040
Speaker 1: seeing in that kind of low calorie beverage space, and

562
00:25:19,080 --> 00:25:21,480
Speaker 1: I think sometimes they're marketed is no tropic so for

563
00:25:21,600 --> 00:25:24,720
Speaker 1: focus or for energy. In general, they're pretty clean. I

564
00:25:24,760 --> 00:25:26,679
Speaker 1: think the only one I'd be concerned about at the

565
00:25:26,680 --> 00:25:29,040
Speaker 1: moment is, as we've mentioned, is that addition of taurine,

566
00:25:29,359 --> 00:25:31,560
Speaker 1: which I think we will see removed from a lot

567
00:25:31,560 --> 00:25:34,000
Speaker 1: of those energy type drinks, and they can have amino

568
00:25:34,040 --> 00:25:38,560
Speaker 1: acids in them. The no tropic performance enhancing drinks. But

569
00:25:38,680 --> 00:25:40,560
Speaker 1: in general, there's not a whole lot in them, and

570
00:25:40,560 --> 00:25:43,240
Speaker 1: I wouldn't overly be concerned. I'm a big family and

571
00:25:43,320 --> 00:25:45,280
Speaker 1: of just a good old sparkling water, you know, a

572
00:25:45,320 --> 00:25:47,880
Speaker 1: soda water, because people there's a perception it's very high

573
00:25:47,880 --> 00:25:49,840
Speaker 1: in salt, but it really is not. And I think

574
00:25:49,880 --> 00:25:51,359
Speaker 1: whether you've got a soda stream or you've got a

575
00:25:51,440 --> 00:25:53,879
Speaker 1: zip tap, or you do buy the bottled varieties. And

576
00:25:53,920 --> 00:25:58,919
Speaker 1: I had actually myself the Mount Franklin Mango lightly sparkling

577
00:25:59,280 --> 00:26:01,280
Speaker 1: one when we were out recently, and I actually quite

578
00:26:01,359 --> 00:26:03,400
Speaker 1: liked it. So if you need that little extra hit

579
00:26:03,920 --> 00:26:06,320
Speaker 1: and you're happy to spend three four dollars on a

580
00:26:06,400 --> 00:26:09,600
Speaker 1: drink that's basically water with a touch of flavor, go

581
00:26:09,760 --> 00:26:10,120
Speaker 1: for it.

582
00:26:10,480 --> 00:26:12,520
Speaker 2: Yeah, I thinkombucha is quite expensive for what it is,

583
00:26:12,560 --> 00:26:14,280
Speaker 2: so it's not something that I would recommend us like

584
00:26:14,320 --> 00:26:16,760
Speaker 2: a daily thing for my clients. But certainly if I've

585
00:26:16,760 --> 00:26:18,880
Speaker 2: got clients that are going to say like a backyard

586
00:26:18,880 --> 00:26:21,480
Speaker 2: barbecue or a friend's birthday, and you know they're actively

587
00:26:21,480 --> 00:26:24,440
Speaker 2: trying to avoid or reduce down there alcohol, absolutely i'd

588
00:26:24,440 --> 00:26:27,000
Speaker 2: suggest taking something like kombucha. And I myself have done

589
00:26:27,040 --> 00:26:29,000
Speaker 2: that to you know, friends, parties where I don't want

590
00:26:29,000 --> 00:26:30,760
Speaker 2: to drink. I might take a four pack of Kombucher

591
00:26:30,800 --> 00:26:32,480
Speaker 2: and have one or two while I'm there, so I

592
00:26:32,480 --> 00:26:35,480
Speaker 2: think it's a greater They come in a little four pack.

593
00:26:35,480 --> 00:26:38,479
Speaker 2: You can't just buy one as opposed to a d vodka.

594
00:26:39,480 --> 00:26:43,400
Speaker 1: Yeah, you're so cool with your four pack of kom Butcher.

595
00:26:43,560 --> 00:26:45,560
Speaker 2: No wellness, screw it. No, But I do like them.

596
00:26:45,640 --> 00:26:47,440
Speaker 2: They are fermented tea, so I do believe you get

597
00:26:47,480 --> 00:26:51,280
Speaker 2: some antioxidants from it being fermented tea. And like Susie said,

598
00:26:51,280 --> 00:26:53,560
Speaker 2: the majority of rangers on the markets are very low sugar,

599
00:26:53,680 --> 00:26:56,200
Speaker 2: very low calories, so I'm very happy for my clients

600
00:26:56,200 --> 00:26:59,800
Speaker 2: to have a Kombucher. They do provide some natural probotics

601
00:27:00,040 --> 00:27:03,240
Speaker 2: to the fermentation process. But the different brands and some

602
00:27:03,280 --> 00:27:05,160
Speaker 2: of them add active you know, sugar, some of them

603
00:27:05,160 --> 00:27:08,040
Speaker 2: have sweetness natural, some of them are artificial. I think

604
00:27:08,119 --> 00:27:09,720
Speaker 2: just read the label and make sure you're trying to

605
00:27:09,720 --> 00:27:11,639
Speaker 2: get a bit of a better brand. But certainly I

606
00:27:11,720 --> 00:27:14,400
Speaker 2: think it's going to be beneficial for your gut health overall.

607
00:27:14,520 --> 00:27:17,600
Speaker 2: How beneficial, I don't really think we know, because there's

608
00:27:17,600 --> 00:27:19,920
Speaker 2: some stream of thought that some of those bacterias don't

609
00:27:20,000 --> 00:27:22,879
Speaker 2: quite reach the stomach alive. We're not really sure, but

610
00:27:22,880 --> 00:27:24,320
Speaker 2: at the end of the day, it's certainly not going

611
00:27:24,359 --> 00:27:27,080
Speaker 2: to do you any harm. I do recommend them regularly

612
00:27:27,080 --> 00:27:28,879
Speaker 2: for my clients if they are going out to more

613
00:27:28,880 --> 00:27:30,960
Speaker 2: of a social event, but it's just not something I

614
00:27:31,000 --> 00:27:34,080
Speaker 2: recommend daily purely from a cost perspective. But like you,

615
00:27:34,160 --> 00:27:36,560
Speaker 2: I'm a huge sparkling water fan. I love the zip type.

616
00:27:36,600 --> 00:27:39,080
Speaker 2: I love just getting a soda water, you know, with lime,

617
00:27:39,200 --> 00:27:40,920
Speaker 2: from out at the pub and I'm not having a drink,

618
00:27:41,000 --> 00:27:42,800
Speaker 2: or I might just have one wine and I feel

619
00:27:42,800 --> 00:27:45,479
Speaker 2: like something else after that's not just water. I'll happily

620
00:27:45,480 --> 00:27:47,399
Speaker 2: get a soda water with a squeeze of lime or

621
00:27:47,400 --> 00:27:49,639
Speaker 2: something in it. So I'm a big kombucha fam I

622
00:27:49,680 --> 00:27:52,160
Speaker 2: personally drink it myself. And I also like the ones

623
00:27:52,200 --> 00:27:54,680
Speaker 2: that are more like the ginger lemon variety because again,

624
00:27:54,720 --> 00:27:57,720
Speaker 2: it's not that overly sweet sweet taste in your mouth

625
00:27:57,760 --> 00:28:00,760
Speaker 2: as well, which I think sometimes can sort of drive

626
00:28:00,840 --> 00:28:02,920
Speaker 2: us to want more sweet things a little bit later

627
00:28:03,000 --> 00:28:04,960
Speaker 2: on as well. So bottom line, I'm a big fan.

628
00:28:05,240 --> 00:28:07,000
Speaker 2: Just read your labels and make sure you're trying to

629
00:28:07,000 --> 00:28:10,280
Speaker 2: get one that's more naturally sweetened, not artificially sweetened, and

630
00:28:10,359 --> 00:28:12,920
Speaker 2: also look for something that does have the little you

631
00:28:13,000 --> 00:28:15,160
Speaker 2: know the benefits of the probotics in there as well.

632
00:28:15,720 --> 00:28:18,400
Speaker 1: Perfect all right, Well, that brings us standard The Nutrition

633
00:28:18,480 --> 00:28:20,920
Speaker 1: Cotch Podcast for another week. Please keep telling your friends

634
00:28:20,920 --> 00:28:23,120
Speaker 1: about us so we can continue to grow, and if

635
00:28:23,119 --> 00:28:25,919
Speaker 1: you're interested in healthy products, check out our website designed

636
00:28:25,920 --> 00:28:29,960
Speaker 1: by dietitians for our latest hot chocolates and women's protein range.

637
00:28:30,160 --> 00:28:32,840
Speaker 1: We'll see you next week for our regular weekly episode

638
00:28:32,920 --> 00:28:33,200
Speaker 1: drops