Speaker 1: One week into the new year, and hopefully you are
Speaker 1: feeling refreshed and recharged. While generary can be a cruisy
Speaker 1: period when you have plenty of time to cook healthy
Speaker 1: meals and exercise daily, let's be honest. When school and
Speaker 1: work goes back, life is generally pretty crazy. So to
Speaker 1: help keep you ahead of things this year, today we
Speaker 1: chat all the ways you can automate your nutrition in
Speaker 1: twenty twenty five and even your exercise so that it
Speaker 1: is easy to eat well and exercise no matter how
Speaker 1: busy your life gets.
Speaker 2: Hi, I'm Susie Burrow and I'm Leon Mood, and.
Speaker 1: Together we bring you The Nutrition gat the weekly podcast
Speaker 1: that keeps you up to date on everything you need
Speaker 1: to know in the world of nutrition, as well as
Speaker 1: making diet and exercise easier. We thought it was time
Speaker 1: to chat cafe breakfasts. We found some tasty veggie chips
Speaker 1: you're gonna love, and our listener question is all about
Speaker 1: the best drinks for hydration.
Speaker 2: This summer, So Leanne.
Speaker 1: We are right in the summer holidays, which is always
Speaker 1: a really nice time. It's the time when we can
Speaker 1: kind of reset a little bit and enjoy some time
Speaker 1: with family. We don't necessarily have to get up so early,
Speaker 1: and we've got a lot more time to perhaps cook
Speaker 1: at home and prepare meals. But let's be honest, the
Speaker 1: reality is that most of us live in a vortex
Speaker 1: of overscheduled lives, in which by the time it gets
Speaker 1: to about February two, you're thinking, I'm back in the
Speaker 1: whirlwind and thinking do I need to order Uber Eats
Speaker 1: because I haven't done my meal prep. So I thought
Speaker 1: it was a really good time to chat about the
Speaker 1: ways to automate your nutrition, because when I think about
Speaker 1: the way I manage my family's nutrition, and often I
Speaker 1: reflect on it when I'm talking to my own clients,
Speaker 1: because they'll talk about needing to come home and make
Speaker 1: a dinner, or running out of ingredients.
Speaker 2: Or not knowing what to throw together. And what I've
Speaker 2: realized is that myself, because time is such a precious.
Speaker 1: Resource, I actually don't spend a lot of time on
Speaker 1: meal prep. Surprisingly, I really minimize the amount of time
Speaker 1: I spend cooking in general, planning food shop. And I
Speaker 1: thought maybe it would be useful for some of our
Speaker 1: listeners to hear the ways that we make eating healthy easy,
Speaker 1: because I know actually that you are a massive meal prepper.
Speaker 1: I now on your Instagram you'll often put your sort
Speaker 1: of five or six days or several meals that you'll
Speaker 1: do your meal prep. Have you found that since you've
Speaker 1: had the two little girls, like under two, under three?
Speaker 2: I think, have you always meal prep like that?
Speaker 1: Or is that something you've just done since you've been
Speaker 1: more chaotic with the girls.
Speaker 3: I've always mil prep like that because the reality is,
Speaker 3: I've been coaching as a dietician for what's probably six
Speaker 3: years now, and since I left the hospital. It was
Speaker 3: all well and good when I didn't have the girls
Speaker 3: and I worked my normal hospital job, my normal hours.
Speaker 3: I could just come home and cook dinner, you know,
Speaker 3: a normal time, got a gym after work. It was
Speaker 3: all fine. But the reality is now that I have
Speaker 3: to work around my client schedules as well. So often
Speaker 3: my clients want to do calls at five pm, six pm,
Speaker 3: and seven pm, like often on a Monday and a
Speaker 3: Thursday night. I'm basically fully booked from five to seven
Speaker 3: or eight pm. So when I come off at the
Speaker 3: back of say four hours of client coaching calls, last
Speaker 3: thing I want to do is cook dinner at eight
Speaker 3: pm at night, so I need to have something that's
Speaker 3: ready to go that's easy, and I met meal prep
Speaker 3: for my girls as well. Like i'd say three or
Speaker 3: four days of the week, the girls eat from my
Speaker 3: freezer and I make meatballs in batches. I do beef
Speaker 3: and veggie meatballs. I do salmon, potato, and dial ones.
Speaker 3: I do chicken, lentil and broccoli meatballs, So they'll have
Speaker 3: a couple of different meatballs. They'll have even sweet potato chips.
Speaker 3: I cut them up, I roast them in the oven,
Speaker 3: and I bag them into like snaplog bags and I
Speaker 3: put them in the freezer. I do different types of veggies,
Speaker 3: like I do frozen peas. I'll do a bit of
Speaker 3: fresh cucumber, a bit of fresh fruit. Might make some
Speaker 3: pasta fresh, but that only takes five or ten minutes.
Speaker 3: So even my girl's benefit from meal prep as well,
Speaker 3: because I just don't have the time to cook every
Speaker 3: single night, and I don't have just the ability because
Speaker 3: of what I do. So meal preps always something that's
Speaker 3: worked for me. It's always something i've done probably for
Speaker 3: the last you know, six to ten years. But even
Speaker 3: while I was working at the hospital, I would often
Speaker 3: take some form of meal prep for breakfast or lunch,
Speaker 3: because I was never someone that was hungry when I
Speaker 3: first woke up. I'd often get hungry around sort of
Speaker 3: eight or nine o'clock, so i'd often maybe have a
Speaker 3: cup of tea when I woke up. I'd drive into work.
Speaker 3: I used to start at the hospital at seven thirty.
Speaker 3: I like to start early and leave that a little
Speaker 3: bit earlier, so i'd get to work, I'd get into
Speaker 3: my emails, look at my client list for the day
Speaker 3: that I might eat my breakfast at my desk at
Speaker 3: work while I was prepping for you know, the new
Speaker 3: clients for the day or getting ready for clinic for
Speaker 3: the day. So I've always sort of been a meal prepper,
Speaker 3: but not all of my meals for these days. I
Speaker 3: think i'd probably prep fifty percent of the meals for
Speaker 3: the week, and it might not be prepping the entire meal.
Speaker 3: It might just be pre marinating some of the meat
Speaker 3: and cooking that and having that ready to go, or
Speaker 3: chopping up some potatoes, or doing a big tray of
Speaker 3: roasted veggies which I can then throw into my meals
Speaker 3: for the rest of the week. So I'm a massive
Speaker 3: fan of meal prep. I try to encourage my clients
Speaker 3: to do it. I certainly do have clients that don't
Speaker 3: love it, like they prefer to cook fresh every night,
Speaker 3: And there's no right or wrong, but when the reality
Speaker 3: is that you're not able to from a time constraint,
Speaker 3: I do feel like it's a really really easy health
Speaker 3: hack for lack of a better word.
Speaker 1: Yeah, and I think that first of all, what we
Speaker 1: want to say today is there's no rules with this.
Speaker 3: For us.
Speaker 1: It's about generating a whole lot of ideas and you
Speaker 1: can pick and choose what suits you. I am less
Speaker 1: of a meal prepper unless I'm doing what i'd call
Speaker 1: a significant meal. So when I'm breaking down the family's
Speaker 1: meal preferences for the week, and I have to be honest,
Speaker 1: I do, and probably my entire life have kind of
Speaker 1: eaten the same thing on similar nights each week. Now,
Speaker 1: there's no judgment. If you're someone who likes to have
Speaker 1: a different meal every night, that's fine. Everyone's personality is different.
Speaker 1: But myself, I tend to be fairly routine with the
Speaker 1: sort of run of meals through the week because I
Speaker 1: find that helps my shopping because, for example, I know,
Speaker 1: on say Mondays, we have fish on Tuesday, we have
Speaker 1: lean sausages. On Wednesday, we have a mince dish like Snitzels.
Speaker 1: Like that kind of flow means that when I do
Speaker 1: go to the supermarket, I know exactly what protein to
Speaker 1: buy every time. I don't have to think about it,
Speaker 1: which again automates it. It makes a bit quicker and even
Speaker 1: better would be if you're happy to do online shopping,
Speaker 1: it will then get delivered each week. Now, the reason
Speaker 1: personally I don'te online shop is that I find it
Speaker 1: frustrating that the online shoppers don't go and pick necessarily
Speaker 1: the freshest fresh produce or the meat. So when I'm
Speaker 1: buying meatly and I'll always go to the back and
Speaker 1: get the one with the longest use by date. The
Speaker 1: same with the fresh produce, and I'm fine, they're not
Speaker 1: discerning with that. Even with bread, like if you look
Speaker 1: on the supermarket, there can be five days difference between
Speaker 1: the use by dates of the bread. You can have
Speaker 1: a bread that's almost out and a bread that's got
Speaker 1: another week on it. So that makes the difference in
Speaker 1: shopping and freshness, and that bothers me with online shoppers
Speaker 1: that you don't get that, so that's why I don't
Speaker 1: do it, but I agree that it can be really
Speaker 1: time efficient way of doing it, because yeah, let's be honest,
Speaker 1: how much time do we spend in a supermarket? So yeah,
Speaker 1: but in terms of planning out the meals, I'll know
Speaker 1: exactly what I'm getting, so then I don't have to
Speaker 1: think too much when I'm in the supermarket. I literally
Speaker 1: run in and just grab a couple of things that
Speaker 1: I need, and I'm not spending hours perusing eye I
Speaker 1: was thinking what do I need.
Speaker 2: And what do I not? But I if I'm doing
Speaker 2: what i'll call a substantial.
Speaker 1: Meal so for the family generally, and I learned this
Speaker 1: very early with young children, they don't care if I've spent.
Speaker 2: An hour preparing a meal or one minute. I couldn't
Speaker 2: care less.
Speaker 1: So I learned early to not waste time on small
Speaker 1: children in terms of meal prep. So I'll do mostly
Speaker 1: protein and some sort of salad orveng. So it will
Speaker 1: either be salmon or barra mundy with some air fried
Speaker 1: potato or sweet potato chips and some cut up salad bend,
Speaker 1: or it might be some zucchini and pumpkin mashed kind
Speaker 1: of together, and then some baked tomatoes. So very very simple,
Speaker 1: throw together meals with the protein is probably what my
Speaker 1: kids would have three or four nights a week, and.
Speaker 2: They love it.
Speaker 1: They're very happy with that. It's healthy, it's nutritious. You
Speaker 1: don't get extra marks for cooking a whole flash meal,
Speaker 1: especially if you don't enjoy it. Now it's taking away
Speaker 1: nothing from people who enjoy meal prep. And if you
Speaker 1: want to make a lovely meal for the family each night,
Speaker 1: good on you. It's just not I don't have time
Speaker 1: to do it, nor do I overly have the interest,
Speaker 1: because food for me is generally work. But if I
Speaker 1: am doing what I call a substantial meal, So a
Speaker 1: substantial meal is a meal that requires a number.
Speaker 2: Of steps to put it together.
Speaker 1: So I'm talking like a proper lasagna or spaghetti type
Speaker 1: mintce where you're adding a lot of ingredients to it.
Speaker 1: It requires a certain amount of cookie time. It might
Speaker 1: be a pasta bake, it might be a chicken pie
Speaker 1: like that kind of intense meal. If I do do it,
Speaker 1: that would be when I would do that on the
Speaker 1: weekend and then use it across several meals. So if
Speaker 1: I'm doing a lasagna, mince or a Mexican mince. I'll
Speaker 1: do like a kilo and have it last a couple
Speaker 1: of meals because I'm going to spend that hour or
Speaker 1: two actually doing that kind of meal prep.
Speaker 2: So I think that's the difference.
Speaker 1: Really break it down in the week, how can you
Speaker 1: do those five minute meals? And what I find really
Speaker 1: handing in the supermarkets now luckily, and you are describing
Speaker 1: you make your meat balls, et cetera fantastic, like it's
Speaker 1: always generally better if you make it. They tend to
Speaker 1: be leaner, higher in vegetable content. But again, there are
Speaker 1: very viable options where you don't.
Speaker 2: Have to do a lot of prep.
Speaker 1: So you can buy the lean beef patties, you can
Speaker 1: buy the lean sausages. You can get the Coals range
Speaker 1: of shredded lean meat, which is very do. You can
Speaker 1: buy the pre crumb chicken. I know in Harris Farm
Speaker 1: they've got our chicken that's like ninety percent chicken with
Speaker 1: only ten percent crumb.
Speaker 2: Like that is a very good quality product. Obviously you pay.
Speaker 1: A bit more when it is better quality, whereas the
Speaker 1: supermarket crumbs are generally only about fifty percent crumb.
Speaker 2: But leanne and I.
Speaker 1: Have discussed several different alternatives to that, which are a
Speaker 1: much higher proportion of fish and chicken and good choices.
Speaker 1: So certainly, do not be scared of utilizing those options.
Speaker 1: Like you can absolutely put some frozen fish in the
Speaker 1: oven with some steam fresh veggies in a bag we've
Speaker 1: again spoken about a few of those, or a salad
Speaker 1: bag with a bit addressing and have a perfectly healthy meal.
Speaker 2: There's nothing to feel guilty about that.
Speaker 1: So I think in terms of automating, the suggestions I
Speaker 1: have are, if you're happy to online shop at least Staples,
Speaker 1: that's going to save a significant amount of time. Have
Speaker 1: some key meals that you do on rotation each week
Speaker 1: and map it out so again you don't have that
Speaker 1: mental load of thinking each night what am I doing
Speaker 1: for dinner?
Speaker 2: Know the quick and easy meals.
Speaker 1: Know that if you haven't had time to prepare anything
Speaker 1: at all, if you pick up a barbecue chicken and
Speaker 1: a pune of tomatoes, you're going to be on the
Speaker 1: right track. Like it can be that simple, and certainly
Speaker 1: that's a very cost effective way of doing it. The
Speaker 1: other things I do with some of my clients in
Speaker 1: terms of automating is getting snacks, foods, delivered to work,
Speaker 1: or utilizing that work lunch break to duck down to
Speaker 1: the woolies and coals and get the food, so you're
Speaker 1: not then adding on shopping onto your schedule after work
Speaker 1: or on the weekends when you're already busy. Actually utilizing
Speaker 1: that lunch break which many people won't even take, but
Speaker 1: you can literally walk your coals and mollies, get some
Speaker 1: steps up each day, and get a couple of nights
Speaker 1: of dinners or at least your snacks. And then for
Speaker 1: office workers who are particularly time poor, I would say,
Speaker 1: have your snacks like delivered to work for the week.
Speaker 1: So you might order your protein bars, you might order
Speaker 1: your yogurts, you might order your cheese and crackers, you
Speaker 1: might order some nuts and fresh fruit. And it might
Speaker 1: cost you twenty dollars, but you're going to have snacks
Speaker 1: for a week that are healthy at work, rather than
Speaker 1: getting to three o'clock each day and feeling like I'm starving.
Speaker 1: So that can work really well for office spased people
Speaker 1: and those who travel a lot for work, I really
Speaker 1: encourage them to use those metro coals and mollies as
Speaker 1: the baseline for food. And I think with exercise, the
Speaker 1: key thing to automating it. If you're someone who literally
Speaker 1: has no time to do extra, you've got to get
Speaker 1: more of it out in those days. So whether it
Speaker 1: is going and doing the walk and the shopping, work time,
Speaker 1: making sure you're using your lunch break, using the commute
Speaker 1: as your exercise like many people will be on a bus,
Speaker 1: will be on a trade rather than constantly telling yourself
Speaker 1: you're going to pull out another two hours to get
Speaker 1: to the gym, except that that's.
Speaker 2: Probably not going to happen.
Speaker 1: But what you can do is hop off the station
Speaker 1: every day one or two earlier and get that extra
Speaker 1: ten twenty minutes in a day. And that is something
Speaker 1: that's sustainable and will automate it so you don't have
Speaker 1: to add more and more onto your already overwhelm schedule.
Speaker 3: I love it. And when you're talking about getting meals
Speaker 3: to livered, I was never someone who wanted to get
Speaker 3: my shopping delivered because like you, I'm really picky with
Speaker 3: a type of produce I get. And this year, the
Speaker 3: reality is with two small children and full time work
Speaker 3: and a few businesses, I just don't have that opportunity
Speaker 3: because if I want to go to the shop MEA
Speaker 3: wants to come with me the good coals because it's
Speaker 3: just been redone it's really good. Is a twenty minute
Speaker 3: drive each way, and then if me, it comes with me.
Speaker 3: She looks at every flower, every rock on the way in,
Speaker 3: like it takes us fifteen minutes to get into the shops.
Speaker 3: Then she wants to look at every single type of cracker.
Speaker 3: Then we get to the checkout and she wants to
Speaker 3: scan everything and it's adorable, and yes, I do it,
Speaker 3: but it's a two hour round to get to the
Speaker 3: zupermarket and back. So we've been doing a lot of
Speaker 3: online shops this year. But the downside, like you mentioned,
Speaker 3: is the quality of the produce. Like a few weeks ago,
Speaker 3: I basically got chicken breast. It wasn't off, but I
Speaker 3: took one smell of it and I said to David,
Speaker 3: smell this, and he's like, oh no, that's done. So
Speaker 3: that's like twenty kilos of chicken breast I just had
Speaker 3: to toss. And I still had to go down to
Speaker 3: my local woolors, which isn't good. Like the produce is
Speaker 3: terrible that it's just not good, So I tend not
Speaker 3: to go there. I only go there if I'm desperate.
Speaker 3: So I had to go down and restock up some protein.
Speaker 3: And then this week I ordered four salad kits and
Speaker 3: that was supposed to get David and I threw lunches
Speaker 3: for the Wig. I got some salmon breasts, I got
Speaker 3: some tofu, I got some tins of tuna and chickpeas,
Speaker 3: and I was just going to make some really fresh,
Speaker 3: easy salads and proteins for the Wig. And the four
Speaker 3: salad kits I got Suzie. This is last weekend, so say,
Speaker 3: I don't know. The example was like the twentieth or
Speaker 3: whatever whatever date it was. Two of the salad kits
Speaker 3: went off on the twentieth and two went off on
Speaker 3: the twenty first. And if anyone uses salad kits regularly,
Speaker 3: but the time it hits use by date, it's done.
Speaker 3: Like they're generally, I don't buy a salad kit unless
Speaker 3: I've got at least four to five days on it,
Speaker 3: because they're not as fresh as what they think, like
Speaker 3: like it says, oh you can use it to that date. No,
Speaker 3: they generally go off for a day or two earlier. So
Speaker 3: that's full bags of stuff. It's like twenty two lolls. Again,
Speaker 3: I just had to bit because I was like, I
Speaker 3: can't use these they're discussing. They're already off and it's
Speaker 3: really frustrating because you've seen the people who do the
Speaker 3: shopping like they're just kids, they're teenagers. They're walking around
Speaker 3: and I think they've been told to grab the shortest produce,
Speaker 3: like the shortest dates, to make sure that the supermarkets
Speaker 3: don't lose that money. I'm sure that that's what they've
Speaker 3: been told. It's annoying.
Speaker 1: It's actually a massive issue and it's something that needs
Speaker 1: to be addressed by supermarkets because at my local, those
Speaker 1: young kids literally bowl you over with their shopping charts
Speaker 1: to fill them up quickly. They're on a time thing.
Speaker 1: But again I would agree they should be being told
Speaker 1: to go to the back.
Speaker 2: Now. The other thing is did you bring them up
Speaker 2: and get a refund? Didn't?
Speaker 3: I should have?
Speaker 2: I didn't because it's.
Speaker 1: Actually very easy on both Coals and Woolies automated to
Speaker 1: just claim the refund and they do pay it straight away.
Speaker 3: Isn't it. I did not know that.
Speaker 1: Okay, yeah, so it's actually easy. Because I had one
Speaker 1: time where my mints didn't come. I ordered the extra
Speaker 1: le mints. They just didn't send it, and I always
Speaker 1: tick on the list don't replace it with other products,
Speaker 1: because I don't wanted to put some crap in there that.
Speaker 2: I don't want.
Speaker 1: And when I rang and it just said on automation,
Speaker 1: I can't even it was probably Woolies. I would have
Speaker 1: bought mints from Woolies and it said if you haven't
Speaker 1: received a product, press one and they instantly refunded it.
Speaker 1: So they have automated that. Quite simple. So I would
Speaker 1: definitely look into that on your account. But again, anyone
Speaker 1: who works at Colson wool Worse, you need to fix
Speaker 1: up that because it's a reason that I don't do
Speaker 1: online shopping for fresh produce, and it's a widespread issue.
Speaker 2: They should absolutely be being.
Speaker 1: Taught to be pulling stuff with the longest use by
Speaker 1: date because people are doing online shopping to make their
Speaker 1: life easier. So it's a real, actually, really valid point.
Speaker 1: Who I might actually email the nutritionist at Woolies and
Speaker 1: bring that to her attention. I'm sure it's an issue
Speaker 1: for many online shoppers. But what I do do now,
Speaker 1: things like bottled water, the cat litter, the cat food,
Speaker 1: stuff like that that you need regularly, and there's nothing
Speaker 1: worse than running out of it and then you have
Speaker 1: to make another trip to Woolies and spend the fifty
Speaker 1: bucks on all the other stuff. I do definitely get
Speaker 1: that delivered, and I get quite a lot of cleaning
Speaker 1: products now delivered from Amazon. If you've got Amazon Online
Speaker 1: Prime for food delivery, it can be there the next
Speaker 1: day and it's often the cheapest, much cheaper compared to supermarkets.
Speaker 1: So that's the kind of logistical stuff I would suggest
Speaker 1: you really look into now. The things that cause irritation
Speaker 1: the running out of the pet food, not having you know,
Speaker 1: running out of salad stuff each day, Like how do
Speaker 1: you map the week out to get you to at
Speaker 1: least Thursday without having to go to a supermarket or shop.
Speaker 1: You will immediately free up at least an hour if
Speaker 1: not to, you'll eliminate much stress and you'll probably eat
Speaker 1: better as a result.
Speaker 3: Yeah, and the other big thing that I like to
Speaker 3: automat is I use most locoocas so much, even in summer,
Speaker 3: Like I do big Mexican like chicken, tomatoes, Capsican beans
Speaker 3: in there that I just shred the chicken and then
Speaker 3: I can freeze that and use that as Nacho's use
Speaker 3: that in a big salad bowl. I can use that
Speaker 3: in soft tacos like there's so many options. And I
Speaker 3: do the same thing with mints. I might put a big,
Speaker 3: you know, a bit of pork or lamb in there
Speaker 3: and then do that shredded mint and then put just
Speaker 3: the veggies in there as well. So I really love
Speaker 3: a slow cookie. You get hips and meals out of it.
Speaker 3: You can freeze. Sometimes I just do the protein. I
Speaker 3: throw in, you know, a thing of pork or something,
Speaker 3: and I'll put some sauce in there, some veggies in there,
Speaker 3: and then I'll decide what sort of carbs or you
Speaker 3: know how I want to serve that later on. So absolutely,
Speaker 3: utilizing things like the slow cooker and the air fry
Speaker 3: for me is a great automation thing as well because
Speaker 3: it just cooks things so quickly. And in Queensland it's
Speaker 3: so hot in summer that you turn the oven on,
Speaker 3: the entire kitchen heats up, or you need to put
Speaker 3: the aircorn on when you turn the oven on. So
Speaker 3: I really think that an air fry is a really
Speaker 3: good hack as well. And David and I just had
Speaker 3: our wedding anniversary susin. He said, well, what do you
Speaker 3: want for an anniversary present? And I was like, I
Speaker 3: want a new air fry. But we've just got the
Speaker 3: new the duel basket one, so I'm very excited. And
Speaker 3: I put it on my Instagram and everyone was like,
Speaker 3: give us the review, tell us how it was, So
Speaker 3: I'll have to let people know. But I'm really excited
Speaker 3: to have the dual ones so I can actually put
Speaker 3: protein in one and some veggies in the other one
Speaker 3: because at the moment we've only got the one air
Speaker 3: fry with the one basket. So yeah, I'm very excited.
Speaker 1: Well, you need always need two draws, even I've got
Speaker 1: two draws. I've just got the Kmart one and I
Speaker 1: actually bought it because my nanny asks for it because
Speaker 1: she likes it to do the kid's fish, which is
Speaker 1: actually good because you don't get the smell of fish
Speaker 1: throughout the house. But I've always had two baskets. You
Speaker 1: got to have two because they're not very big. And
Speaker 1: I've done the foreaters that's my favorite one. You just
Speaker 1: get the lean chicken tenderloins and chuck it straight in
Speaker 1: with the Mexican seasoning on one side and on the
Speaker 1: other the cut up veggies and you've got for heaters
Speaker 1: in twenty minutes, like so easy. So yeah, I don't
Speaker 1: use it a lot, but it's very good when I
Speaker 1: need it, So yeah, No, definitely two baskets in do.
Speaker 3: You put what do you put in your basket, like
Speaker 3: like baking paper or something just to line it? Do
Speaker 3: you put something in it to line and you just
Speaker 3: throw the chicken in?
Speaker 1: My nanny puts baking paper, but I don't. I just
Speaker 1: put a bit of olive oil and then.
Speaker 3: Just wash the basket out.
Speaker 1: Yeah, because it's like I'm quite moist, you know what
Speaker 1: I mean, Like with if I'm doing the Mexican seasoning
Speaker 1: with a bit of water and pouring it over. Then
Speaker 1: if it's fish, I'll put baking paper because I don't
Speaker 1: necessarily want it all to get stuck, but actually got
Speaker 1: quite often. I'll just put a bit of oil on it. Okay, look, yeah,
Speaker 1: very handy. All right on to breakfast.
Speaker 3: Land, right, cafe breakfasts. This is probably something that Susie
Speaker 3: and I talk about a lot. I'm sure we've covered
Speaker 3: it on the podcast before. We have these conversations with
Speaker 3: clients all the time. But I basically say to my
Speaker 3: clients anytime you eat out at a cafe, unless you
Speaker 3: were literally just getting two poached eggshibit, a spinach and
Speaker 3: a piece of toast, most things off the breakfast or brunchmen,
Speaker 3: you were easily you know, six hundred to one thousand calories.
Speaker 3: Like we went to a brunch place the other day, Susie.
Speaker 3: They had it was like a fried chicken croissant. I
Speaker 3: can't remember what they called it, but it was literally
Speaker 3: like fried chicken on a croissant. And I was like wow.
Speaker 3: And then they also had deep fried like mars bar
Speaker 3: french toasts. I was like wow, Like it's honestly, some
Speaker 3: of the things were like dessert for breakfast. It was
Speaker 3: just crazy. And then when you think about breakfast, not
Speaker 3: only do most people get the meal, they'll get a
Speaker 3: gigantic smoothie, they'll have a big coffee or they'll have
Speaker 3: a second big coffee, and just forgetting that, it all
Speaker 3: adds up. And then if you go home for your
Speaker 3: normal lunch, you snacks in your normal dinner. That's how
Speaker 3: we can kind of blow out some of the calories
Speaker 3: for the day. So it's sort of trying to make
Speaker 3: some of those smarter choices, particularly when the goal is
Speaker 3: fat loss, or if you're going out. A lot of
Speaker 3: my clients say, oh, you know, I'm meeting a friend
Speaker 3: for say brunch or something. I'll say great, what time.
Speaker 3: They're like, oh, we're meeting at ten. I know that
Speaker 3: by the time they've got there, they've chit chatter, they've
Speaker 3: ordered up the menu, by the time the food comes,
Speaker 3: it's closer to eleven o'clock. So we can be quite
Speaker 3: smart and build them more of a brunch option where
Speaker 3: we can sort of absorb the breakfast and the lunch
Speaker 3: calories together. So if we're having a bit of a
Speaker 3: heavier meal for a brunch, it's not going to make
Speaker 3: that much of an impact from a fat loss perspective.
Speaker 3: But there are certainly better options on cafe menus and
Speaker 3: some not so great options on cafe menus. But the
Speaker 3: big one that trips up a lot of my clients,
Speaker 3: Susie is thinking that healthy equals fat loss, because I
Speaker 3: see so many clients and they go, no, no, I'm good,
Speaker 3: I don't need help with the menu. I'm just going
Speaker 3: to get the nourish bowl. And that to me, it's
Speaker 3: always like the vegan bowl or the nourish bowl. I'm
Speaker 3: always like, no, that's easily eight hundred calories, and that's
Speaker 3: cool if that's what you want to do, if that's
Speaker 3: a healthy choice for you, great, But the reality is
Speaker 3: that a lot of those nourish bowls, a lot of
Speaker 3: those vegan bowls, are very high calorie, even though they're
Speaker 3: filled with really good quality products. So and for most
Speaker 3: people trying to achieve fat loss, it's just far too
Speaker 3: many calories. So I think it's really important to be
Speaker 3: reading the ingredients on the menus, not just looking and saying, oh,
Speaker 3: it's a healthy noush bowl or oh, it's a vegetarian
Speaker 3: big breakfast, Because even though it might be a vegetarian
Speaker 3: big breakfast, by the time you add up two eggs,
Speaker 3: two bits of toasts, a massive slab of halloomi, some mushrooms,
Speaker 3: a hash brown, what else are they given? Like half
Speaker 3: an avocado that can again be eight hundred to one
Speaker 3: thousand calories. Is it vegetarian, yes, Is it healthy? Probably yes?
Speaker 3: Is it appropriate I fat loss? Probably no for the
Speaker 3: majority of people, unless you're living in a quite large
Speaker 3: body or you're like a super athlete. So I think
Speaker 3: it's just important to be wary of portion sizes and
Speaker 3: all the little extras that come in as well, because
Speaker 3: you know, how often do people say, oh, I'm going
Speaker 3: to have the avocado toast and then we're like, oh,
Speaker 3: it doesn't have protein. So they're like, cool, I'll out
Speaker 3: of side of bacon or I'll out of side of
Speaker 3: eggs to that. But the avocado's toast itself is like
Speaker 3: six seven hundred calories, and you're adding bacon onto it,
Speaker 3: then you've got an easy thousand calorie meals. So it's
Speaker 3: just I think important to break down the ingredients in
Speaker 3: some of these breakfast options. When the goal is fat lost,
Speaker 3: When the goal is just health and maintaining, it's not
Speaker 3: so much of an issue. But what I find that
Speaker 3: lately most cafes and breakfasts these days, even in Brisbane,
Speaker 3: are charging you know, twenty five dollars upwards. You go
Speaker 3: out with a friend, you might have two breakfasts and
Speaker 3: two coffees. That's easily fifty sixty dollars. So I feel like,
Speaker 3: because the prices have risen, cafes feel like they have
Speaker 3: to give more value, and I feel like the size
Speaker 3: of breakfast, particularly in cafes, it's just enormous these days
Speaker 3: like half of them I could probably share. I do
Speaker 3: like I don't get my kids meals. There only three
Speaker 3: and not even one and a half, so there are
Speaker 3: any little but David and I will get a breakfast
Speaker 3: each and we'll just split it with them because it's
Speaker 3: honestly so much food and the portion sizes are so
Speaker 3: huge that I just feel like, yeah, we just need
Speaker 3: to be really conscious of that because it can blow
Speaker 3: the budget quite easily.
Speaker 1: Well, what prompted me to bring this out was a
Speaker 1: gorgeous kind of mind who has actually lost a lot
Speaker 1: of weight.
Speaker 2: Set me this gorgeous breakfast picture this morning.
Speaker 1: I sent it to Lianne because it's absolutely studying look
Speaker 1: like art.
Speaker 2: So it's got read you.
Speaker 1: It's on the plate, there's like this sort of saute
Speaker 1: kale and spinach. Then it's got some mushrooms and it's
Speaker 1: got some sort of white cheese which is possibly fetter,
Speaker 1: maybe goats cheese. Then it's got some pickled vegetables mashed pumpkin,
Speaker 1: sweet potato, roasted beetroot, and two eggs on the top.
Speaker 1: There's also a sprinkle of nuts, pepeda seeds, and I
Speaker 1: think dooker. Now when I looked at it this morning.
Speaker 1: I almost had a heart attack. I was like, oh
Speaker 1: my god, that is enormous, Like she was showing me
Speaker 1: how healthy it was it I was thinking, oh my god,
Speaker 1: I reckon, that's at least six hundred, if not eight
Speaker 1: hundred calories.
Speaker 3: Mostly bench though it is, but like it's.
Speaker 1: Still I reckon that that's cream like pumpkin. It's cooked
Speaker 1: in heaps of oil. Like she had toast as well
Speaker 1: and a coffee scared, and I was like, oh.
Speaker 2: My god, Oh my god. So that's why I thought
Speaker 2: we have to talk about cafe breakfast.
Speaker 1: Because generally speaking, I would say that a substantial plate.
Speaker 2: At a cafe is two meals, whether it is a
Speaker 2: big cookup like that, whether it's pancakes, whether it's.
Speaker 1: Bahad eggs, sort of all hot breakfast a site, they're
Speaker 1: basically two meals in calories. Like they're not three four
Speaker 1: hundred calories, they are like eight hundred even a thousand.
Speaker 1: So keep in mind they're adding often fat from the
Speaker 1: avocado and the cheese.
Speaker 2: If they're doing.
Speaker 1: Nuts and things as well, they're cooking all those things
Speaker 1: in oil. Like they are high calorie foods and sure healthy,
Speaker 1: but definitely most women listening, or we'll have to split
Speaker 1: a big cafe breakfast with a friend. Because, as Leanne described,
Speaker 1: because she said to me, what would you have ordered?
Speaker 1: And I said I would have had well, I said,
Speaker 1: I think it's beautiful. I probably I can see why
Speaker 1: you ordered it.
Speaker 2: It's nice. But it is two meals, like you won't
Speaker 2: need lunch.
Speaker 1: So if I was ordering something more calorie controller, i'd
Speaker 1: go two eggs, finished tomato, mushrooms and then maybe like
Speaker 1: Avo or Fetter. But keep in mind Avo they'll serve
Speaker 1: a half and you pay a lot for it, like
Speaker 1: you're talking about how muchly and the sides can be
Speaker 1: seven eight dollars each. If I take the boys to
Speaker 1: breakfast and we don't have a big meal, just say
Speaker 1: some coffees, they'll get a kid's meal. Chris and I
Speaker 1: might share something like eighty dollars. And that's not even indulgent,
Speaker 1: like it's so expensive, so you will get a big
Speaker 1: serve of Avo.
Speaker 2: It's massive. So yeah, just keep in mind if you are.
Speaker 1: Having that kind of indulgent breakfast at a gorgeous place,
Speaker 1: it is two serves, and you might be better just
Speaker 1: to share with a friend. But if you want to
Speaker 1: keep it calorie controlled. It's like two eggs, no bacon,
Speaker 1: fetter or a little bit of avocado, plain veggie side,
Speaker 1: So like mushroom, spinach, tomato, and then just one slice
Speaker 1: of toast with sour dough. It's not overly healthy. It's
Speaker 1: usually really thick and one single piece will be two
Speaker 1: breads at least, so you've really got to sort of
Speaker 1: cut it right down like that, or accept you're having
Speaker 1: a more indulgent meal. Go and enjoy it, but make
Speaker 1: sure it's two serves, or share with someone else, and yeah,
Speaker 1: just be mindful. Then things like pancakes and AVO toasts
Speaker 1: and as sydeballs and unfortunately not healthy. A sydeballs packful
Speaker 1: of sugar. Pancakes are packful of calves, and AVO toast
Speaker 1: is mostly fat with some sour dough. There's no protein
Speaker 1: there and usually way too much carves. So don't kid
Speaker 1: yourself that they're actually healthy. They're pretty indulgent meals, all right.
Speaker 3: Well to change, bring us onto these delicious mushroom chips
Speaker 3: that I found.
Speaker 2: Doesn't sound delicious mushroom chips. I don't know. Can you
Speaker 2: put a better spit on it?
Speaker 3: Yeah? I just want to get back to that segment
Speaker 3: really quickly and just say the most important message. What
Speaker 3: we're trying to say is that healthy can be different
Speaker 3: to fat loss. Like a lot of these options that
Speaker 3: we're talking about can be healthy. They can have nutritious.
Speaker 2: Choices, even weight control.
Speaker 3: Yes, but if your goal is weight control or fat loss, just.
Speaker 2: Even weight controller. We have to be clear.
Speaker 1: These are big meals. They're double meal size that you know.
Speaker 1: I think it's not specifically fat loss, it's just being healthy.
Speaker 1: Keep in mind that when you have a meal like
Speaker 1: that out similar to a restaurant meal, they're two meals,
Speaker 1: not one unless you do very healthy skimming it no bacon,
Speaker 1: you know.
Speaker 3: Or you're utilizing it as a brunch option. You're not
Speaker 3: having a breakfast and then going or having that then
Speaker 3: coming back for lunch.
Speaker 2: Yeah.
Speaker 3: So it's just understanding the portions that work well for
Speaker 3: your body. And if that confuses you, it's probably time
Speaker 3: to touch base of the diet issue. You can actually
Speaker 3: run you through what sort of portions work really well
Speaker 3: for your body. But onto our market find of the wicket. Today,
Speaker 3: we've got these delicious I'm obsessed with these SUSI I
Speaker 3: think they're so good. I love mushrooms, but I've also
Speaker 3: got some clients that don't like mushrooms, like if I
Speaker 3: put mushrooms into their recipes, like I can't eat that.
Speaker 3: I'm not a mushroom person. But they love these, and
Speaker 3: I think it's the flavoring on them. They're so delicious.
Speaker 3: They're the dj and A Shataki mushroom crists, so they're
Speaker 3: lightly cooked and seasoned. They're basically mushroom chips essentially. They're
Speaker 3: so they're a good way to get in some extra
Speaker 3: veggies and the seasoning on them is so good. Even me,
Speaker 3: I ate them, and like, she's a normal nearly three
Speaker 3: year old toddler who's, you know, a bit picky with foods,
Speaker 3: as most are, And she was like, what's that, Mummy?
Speaker 3: Can I try? And then she was like ooh yum.
Speaker 3: Granted she was doing most of the licking of the seasoning,
Speaker 3: not too much of the eating the mushroom part of it,
Speaker 3: but it was good exposure for her overall. So these
Speaker 3: are generally in coals and wollwas in the health food section.
Speaker 3: They're also sold I think it's some costcos as well,
Speaker 3: and they are also available in a lot of like
Speaker 3: the online health food shops as well. They have a
Speaker 3: whole range. They've got mushroom chips, they've got broccoli ones,
Speaker 3: they've got beetroot ones. The beetroot ones are really nice too.
Speaker 3: And I believe if we've talked about that, there's like
Speaker 3: a protein at a Marmaie range. I think we did
Speaker 3: that many months ago as well. That's a really good
Speaker 3: one from a protein and a fiber perspective. It's really
Speaker 3: crunchy some of the lake greams they do, and they
Speaker 3: basically just you know, like they're roasted chips, which are
Speaker 3: pretty good. So they retail at these ones are at
Speaker 3: wools for six dollars for a sixty five gram pack,
Speaker 3: so it's a smaller pack and you are paying for
Speaker 3: I guess, a better quality product. And obviously it's a
Speaker 3: vegetable as well, so it's going to be far more
Speaker 3: expensive than what like a normal potato chip is. So
Speaker 3: it's one of those instances where you are paying for quality,
Speaker 3: you are paying for something that is a better option.
Speaker 3: And we do know that a lot of our listeners
Speaker 3: they like some of those better choices, so we thought
Speaker 3: we'd bring it to the potty today. Because we're both
Speaker 3: a big fan of it nutritionally but also taste wines
Speaker 3: as well. So a bag of them a serving size.
Speaker 3: Let me just double checks the nutrition label. There's two
Speaker 3: point two servings per bag, so serving size is about
Speaker 3: thirty grams, and that's that's quite a good amount because
Speaker 3: the mushrooms are actually quite big. So ingredient wise, it's
Speaker 3: seventy five percent shaittaki mushrooms with vegetable oil, maltose, sea salt,
Speaker 3: yeast extract, spices, and natural flavor. So it's essentially some
Speaker 3: mushrooms with some oil, some spices, and some herbs, and
Speaker 3: like I said that, the seasoning is actually quite delicious.
Speaker 3: And then per serving nutrition information panel wise, we've got
Speaker 3: five hundred and thirty killer jools, which is roughly about
Speaker 3: one hundred and twenty calories, one point eight grams of protein,
Speaker 3: six grams of fat, twelve point eight grams of carbohydrate,
Speaker 3: eight grams of dietary fiber. That's whopping, Like eight grams
Speaker 3: of dietary fiber is huge, and only one hundred and
Speaker 3: forty milligrams of sodium, which is actually quite low on
Speaker 3: a like a saltier tasting products, like you know, it's
Speaker 3: quite flavorsome the product, so I actually thought the sodium
Speaker 3: content was quite good. But the serving size is small
Speaker 3: at thirty grams, so but it's small but substantial. Like
Speaker 3: I thought that thirty grams was actually a nice little,
Speaker 3: you know, addition, and I sort of have a couple
Speaker 3: in the afternoon with a bit of a high protein
Speaker 3: yoga or maybe some cheese and crackers or something. So
Speaker 3: I just think these are a nice little way to
Speaker 3: add in some extra veggies. Have you tried the mushroom
Speaker 3: I know you're a fan of the other ranges of
Speaker 3: the veggie chips, but if you tried the mushroom ones,
Speaker 3: you're not a huge mushroom person, are you. Oh?
Speaker 1: I don't mind them if they're subtle and like cooked
Speaker 1: in butter like that's nice. No, I do use mushoes
Speaker 1: in cooking, like I'll always put it through my mints
Speaker 1: or I don't love them as much as you do.
Speaker 1: I probably wouldn't buy the mushroom chips, but I do
Speaker 1: think it's a great brand, and I think some they've
Speaker 1: got a whole range. They've got the brocoli ones and
Speaker 1: you know, we did I think was it the seeded
Speaker 1: mixes we did of them.
Speaker 3: Yeah, the protein, the atamamie, theamae.
Speaker 2: And the pe mix.
Speaker 3: Yeah.
Speaker 1: So I think that just different strokes for different folks.
Speaker 1: But I think that they do some really good products.
Speaker 2: You do pay for them.
Speaker 1: They're kind of that boutique range, so if you do
Speaker 1: see them on salored stuck up then but I think, yeah,
Speaker 1: they are certainly a healthier option and you're getting a
Speaker 1: lot more nutrition from them. And yeah, if you're a Marmee,
Speaker 1: your Marmae fan and love MUSHes like they're going to
Speaker 1: really give you that mouthfeel that the nutcho cheese cecs
Speaker 1: will without all the fat calories and MSG, so go
Speaker 1: for it.
Speaker 3: Amazing all right, And then our final listener question for
Speaker 3: the week, I'll round out the potty today, even though
Speaker 3: it's your potty, I'll take over. And this is a
Speaker 3: good one for summer. Is coconut water a good choice
Speaker 3: to keep as hydrated in summer? So we went through
Speaker 3: a coconut phase what many many years ago go where
Speaker 3: everybody was swearing blind by the coconut oil. We debunk
Speaker 3: that as a healthy choice. We know the best oil
Speaker 3: to have and what has the most researchers extraversion olive oil,
Speaker 3: particularly austrain if you can get it, just because it's
Speaker 3: better quality. But I don't mind coconut water, Like I
Speaker 3: do have a lot of clients, particularly those who might
Speaker 3: work outside, say as like a pe teacher or who
Speaker 3: has a very active job or maybe some sort of
Speaker 3: you know, labor intensive job. I don't mind coconut water.
Speaker 3: There's some good electrolytes in there. A lot of the
Speaker 3: brands are no added sugar. Yes, there's a bit of
Speaker 3: natural sugar in there, but I do think if you're
Speaker 3: using that from a hydration perspective, some sugar and some
Speaker 3: carb isn't a bad thing. Like I've had clients who are,
Speaker 3: you know, training for half marathons. They're out on a
Speaker 3: twenty k run on the weekend. That's not my thing,
Speaker 3: but they love it, and you know, they'll go for
Speaker 3: like the low sugar Power Aid or the low sugar Gatorade,
Speaker 3: and I say to them, no, you actually need the carb.
Speaker 3: You need the sugar because you're trying to not just
Speaker 3: rehydrate the body, but actually put some of the calories
Speaker 3: and some of the energy back in. Because if you're
Speaker 3: going for a two three hour run, your body can't
Speaker 3: store that much energy. You actually need to have a
Speaker 3: bit of a top up as you run. Your body
Speaker 3: only stores about an hour's worth of glucken. So I
Speaker 3: think coconut water can be a good hydrating option for
Speaker 3: those who are really heavy or salty sweaters, or even
Speaker 3: if you're just a bit sick of water, like sometimes
Speaker 3: like water is great, Like we were always going to
Speaker 3: advocate water first, but you know, sometimes people do just
Speaker 3: get that little bit bored of it. So I don't
Speaker 3: think that there's anything wrong with coconut water. I love
Speaker 3: freezing at a really good tip. When I had my
Speaker 3: first baby, Meal, she was a summer baby. Her birthday's
Speaker 3: December the twenty seventh, and obviously I was like labor
Speaker 3: all through summer. I was doing all the curb walking
Speaker 3: to try and get her out, and she'll still like
Speaker 3: five days over. It's horrible in summer. But my midwife
Speaker 3: said to me, why don't you freeze some coconut water
Speaker 3: in like little ice cube trays and just stuck on
Speaker 3: that through labor. Like she was like, that's a really
Speaker 3: good idea. A lot of women do that with summer babies,
Speaker 3: So freezing coconut water into ice cube trays can make
Speaker 3: a really refreshing addition to like a little bit of
Speaker 3: a mocktail, a little more like her fruity as summer drink,
Speaker 3: or if you made yourself a nice green smoothie, you
Speaker 3: could pour her a green juice, you could put some
Speaker 3: of the coconut ice cubes in there. I think that
Speaker 3: would be a really nice choice. So I'm a big
Speaker 3: fan of I don't have anything against it. I think
Speaker 3: it's a lower calorie version compared to a lot of
Speaker 3: other like smoothies and juices on the market, and you
Speaker 3: do get the additional benefits of some you know, some
Speaker 3: key nutrients as well.
Speaker 2: Yeah, I'm not as big a fan as you are.
Speaker 1: I think that it's you know, I think for active people, sure,
Speaker 1: but I have a lot of people sort of adding
Speaker 1: it to smoothies and protein drinks, and it basically is sugar. Like,
Speaker 1: let's be very clear, you're adding sugar in like a serve.
Speaker 1: I'm having a look at how much it's up to
Speaker 1: sort of fifteen grams per serve. They do range in amount,
Speaker 1: So the lowest sugar variety I can find is the
Speaker 1: raw sea pure natural coconut water. So that one only
Speaker 1: has preserve seven point one grams of sugar, so it's
Speaker 1: still a bit over a table tea spoon, so equivalent,
Speaker 1: say with a juice, you're probably getting closer to twenty.
Speaker 1: So it's certainly a lighter choice, so I could see
Speaker 1: why you might urg towards it, But I think if
Speaker 1: you do use it to sort of flavor your smoothies,
Speaker 1: a little bit of your protein shakes in the summer,
Speaker 1: and you're not overly active, so you're really just using
Speaker 1: it for the sweetness. Really check the labels and go
Speaker 1: for the lowest one you can find, which the best
Speaker 1: of my knowledge is.
Speaker 2: The raw sea. So yeah, I'll often pull it out of.
Speaker 1: Smoothies and things because I would rather my clients get
Speaker 1: the sweetness from fruit, you know, if they're adding berries
Speaker 1: in there. But certainly right, you know, for active people,
Speaker 1: people who are doing hiking, who are lean fit, you know,
Speaker 1: it is a lighter version of juices and cordials and
Speaker 1: a better option there. So I think it sort of
Speaker 1: sits in the middle, But do be mindful that it
Speaker 1: does contain sugars in some cases added coconut cream too,
Speaker 1: so it's worth checking the labels and look for the
Speaker 1: lighter options. And in terms of electrolytes, we should say
Speaker 1: it's potassium. It's compared to like, I don't think is
Speaker 1: it magnesium too or just potassium. I think it's just
Speaker 1: a little bit, yeah, a little bit. It's not the
Speaker 1: same as an electrolyte drink. So it's not the same
Speaker 1: as gatorade or powerade. If you're a salty sweater, you
Speaker 1: really need to have that more concentrated electrolytes. And so
Speaker 1: for example, I've got some clients you hike. They use
Speaker 1: the formulations that you get through sort of bike shops
Speaker 1: and formulations like that. It's certainly not for someone who cramps.
Speaker 1: It's more in general hydration solution when it's potassium. In
Speaker 1: particular that coconut water is high.
Speaker 2: All right, LeAnn.
Speaker 1: Well, that brings us to the end of the Nutrition
Speaker 1: Couch for another episode, And if you have not already,
Speaker 1: please check out our website designed by Dietitians, because we
Speaker 1: have just launched a whole range of new products there,
Speaker 1: including Creating specifically formulated for women. So it's really worth
Speaker 1: having a look, and you will also hear a new
Speaker 1: special episode dedicated to these new products. Creating is probably
Speaker 1: the buzzword in nutritional supplementation, particularly for Perry and postmenopausal women,
Speaker 1: and I believe that we are the first dieticians to
Speaker 1: bring out a specially formulated supplement for women with creatom
Speaker 1: So we're talking a lot more about that, but check
Speaker 1: it out, designed by dietitians, and we will see you
Speaker 1: next Wednesday for our regular episode Drops.
Speaker 2: Have a great weeks, catch you guys next week.