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Speaker 1: Do you follow a gluten free diet, maybe you do

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Speaker 1: have siliac disease, or simply find that you feel better

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Speaker 1: eating gluten free foods. On today's episode of The Nutrition Catch,

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Speaker 1: we share our favorite gluten free options if you are

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Speaker 1: looking for healthier yet gluten free carbohydrate options.

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Speaker 2: Hi, I'm Susy Burrow, normally and Wood.

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Speaker 1: And together we bring you The Nutrition Couch, the weekly

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

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

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Speaker 1: as gluten free foods. We have a brand new study

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Speaker 1: that shows us why meal timing is very important. We

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Speaker 1: have a low calorie salad dressing you might be keen

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Speaker 1: to use this summer, and our listener question is all.

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Speaker 2: About blati so leanne.

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Speaker 1: I certainly have a handful of clients at any one

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Speaker 1: time who require gluten free foods or who simply may

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Speaker 1: feel better having gluten free foods. And of course, if

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Speaker 1: you have siliac disease, which is basically the allergy to gluten,

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Speaker 1: you cannot consume it. And then there's certainly those who

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Speaker 1: find they might be intolerant or have an intolerance to

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Speaker 1: eat and as such it's easier just to avoid gluten.

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Speaker 1: And then of course we have our MTHFI mutations, of

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Speaker 1: which I am one in which you don't process synthetic

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Speaker 1: folate very well. And because folate is added to or

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Speaker 1: wheat based foods in Australia to help prevent neural tube defects,

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Speaker 1: if you're consuming that synthetic folate in the breads and

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Speaker 1: cereals that you're buying in the supermarket, you may find

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Speaker 1: that you don't feel great and feel better on a

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Speaker 1: gluten free diet because gluten free flour is not mandatory

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Speaker 1: fortified with synthetic folate. So that's a little quirky little

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Speaker 1: tip as to why some people also may feel better

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Speaker 1: eating gluten free. But it is tricky because when you

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Speaker 1: do a search for gluten free product in supermarket, whether

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Speaker 1: it's wraps or bread or crackers or pasta or processed

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Speaker 1: food like a gluten free pizza or gluten free dumplings

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Speaker 1: or gluten free crumb fish or chicken, inevitably, leah, and

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Speaker 1: they're not always the best quality nutritionally, are they?

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Speaker 3: No, not so much, unfortunately.

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Speaker 4: But I always say, and often I get a lot

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Speaker 4: of my clients who have diagnosed celiac disease as well,

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Speaker 4: and they say that gluten free food is expensive, and

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Speaker 4: I say absolutely, but I think what we forget or

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Speaker 4: sometimes I think it's just a fear that clients have.

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Speaker 4: They think they can only buy things with the Celiac

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Speaker 4: Australia logo that says certified gluten free. And of course,

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Speaker 4: like it's really important that if you have Celiac disease,

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Speaker 4: you need to be very careful with the foods that

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Speaker 4: you buy. But I think sometimes my clients forget that

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Speaker 4: whole foods are mostly gluten free as well. My favorite

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Speaker 4: gluten free foods are the cheapest ones, potato, rice and legumes.

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Speaker 4: They're the best sources of carbohydrates, even corn that you

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Speaker 4: can get. They're naturally gluten free and you're not paying

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Speaker 4: for the additional gluten free certification. So the reason that

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Speaker 4: most foods are gluten free that are more expensive is

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Speaker 4: because that they need to be formulated or packaged in

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Speaker 4: factories that the entire line is certified gluten free, so

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Speaker 4: you're paying four factories where it's safer.

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Speaker 3: Just like an allergy.

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Speaker 4: If you've got something that is you know, certified nut

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Speaker 4: free or certified egg free, it's made on a production

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Speaker 4: line that doesn't have any trace of nuts or any

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Speaker 4: traces of egg. So that is obviously more expensive because

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Speaker 4: in a lot of cases says there's zero of that

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Speaker 4: foods in the entire factory, or the line has to

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Speaker 4: be completely cleaned and kind of decontaminated before those new

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Speaker 4: foods are put on there. So the best things you

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Speaker 4: can do in a gluten free diet a eat whole

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Speaker 4: foods that are naturally gluten free. Package based foods that

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Speaker 4: I love. I love the multi grain corn thins. I

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Speaker 4: always recommend them to my clients, particularly for like a

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Speaker 4: quick and easy lunch option. There aren't that many good

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Speaker 4: package breads and wraps on the market. The bread that

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Speaker 4: I do use a lot with my Ciliac ladies is

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Speaker 4: the Abbot's Bakery gluten free. It's mixed seed sandwich loaf.

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Speaker 4: That one's not bad because it does have some added

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Speaker 4: grains in there. It's got a fifteen percent seed mixed

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Speaker 4: with sunflower seeds, linen seeds, pumpkins seeds, and cheer seeds

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Speaker 4: and poppy seeds, So from a gut health perspective, it's

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Speaker 4: got some good diversity in there. So that's the Abbot's

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Speaker 4: mixed grain when I do feel like that is one

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Speaker 4: of the better gluten free breads.

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Speaker 3: On the market.

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Speaker 4: Wraps, there aren't a whole lot that I love the

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Speaker 4: gluten free ones, but a brand that I saw in

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Speaker 4: Coals a couple of weeks ago called Bee Free. They're

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Speaker 4: sweet potato wraps are gluten free. So I'm not saying

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Speaker 4: that these are better because they're sweet potato. I'm just

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Speaker 4: saying that from an ingredient perspective, it was pretty good.

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Speaker 4: And they're dairy free and wheat free and certified gluten

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Speaker 4: free as well. They're actually pretty good for most allergical

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Speaker 4: intolerant people. They're egg free, nut free, dairy free, soy free, vegan,

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Speaker 4: and actually not a bad source of fiber as well.

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Speaker 4: And ingredient wise, they're based on a sweet potato flour

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Speaker 4: sixteen percent and they've got a bit of bamboo fiber

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Speaker 4: and some potato starch in there as well, so they're

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Speaker 4: not bad from a rap perspective. My favorite type of

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Speaker 4: pasta for my Celia clients is the San Remo. They

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Speaker 4: do a red lentil pasta and they do a green

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Speaker 4: it's like a pea and bean legume one as well.

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Speaker 4: That one's pretty good. And of course snack wise, I

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Speaker 4: love our Happy Snack, the roasted faber beans and the

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Speaker 4: chickpeas as well. I think that they're brilliant gluten free

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Speaker 4: products as well, So they're probably my big hard hitters

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Speaker 4: in terms of crackers, pastas, wraps, and breads and the

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Speaker 4: rest of it. I really just try to get my

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Speaker 4: clients to focus on whole foods basically because you're not

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Speaker 4: paying the extra load that comes with the Celiac certification.

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Speaker 4: If you're buying normal potato or normal sweet potato, or

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Speaker 4: normal brown rice or normal you know, a riting quinoir blend,

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Speaker 4: or even beans and legumes like they can go such

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Speaker 4: a long way, particularly if you're using like a Mexican

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Speaker 4: or a mint space dish. If you're putting some black

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Speaker 4: beans in with your with your mints and you're cooking

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Speaker 4: that up for a taco mixture, it is gloden free,

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Speaker 4: and it's also a really great way to bump up

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Speaker 4: the protein and fiber in some of your meals as well.

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Speaker 4: So they an a whole lot of ones that I

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Speaker 4: love when it comes to package stuff, but that's my

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Speaker 4: core kind of range that I recommend for a lot

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Speaker 4: of my clients.

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Speaker 1: Willyanne, you've just completely taken over my segment that was

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Speaker 1: not your segment for a start. I was just giving

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Speaker 1: a light comment before I came to my recommendation brands,

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Speaker 1: and then you're just launching off into my bread, which

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Speaker 1: I had was the abbot, so like talk about taking over.

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Speaker 1: It's funny though, because we didn't talk about the products

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Speaker 1: that we were going to say, and we've both got

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Speaker 1: the same ones.

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Speaker 2: How funny.

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Speaker 1: But I'll tell you a funny story about gluten free

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Speaker 1: bread because it is so tricky to get good gluten

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Speaker 1: free bread. And I don't have Celiac disease. I don't

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Speaker 1: a whole lot of gluten anyway because of my g mutation.

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Speaker 1: But I sent Chris, my partner, the father of my children,

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Speaker 1: like I don't ask him very often to do stuff,

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Speaker 1: especially at the supermarket. It's not his strong point. He'll

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Speaker 1: always get the wrong product. But I was like really tired,

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Speaker 1: and my little boy had been sick, and I said

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Speaker 1: to him, and he just wanted to toast, and I

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Speaker 1: of course didn't have any bread. So I said to him, please,

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Speaker 1: can you go and just get I said to him,

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Speaker 1: get the high fiber whole meal, Wonder White. I said,

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Speaker 1: go and get the hype because not with grains, but

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Speaker 1: the high fiber Wonder white whole meal.

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Speaker 2: And you know what he brought back, Yeah, the gluten

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Speaker 2: free one.

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Speaker 1: Right. No, he brought back the Wonder White whole meal

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Speaker 1: gluten free. And I looked at him and I said,

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Speaker 1: what is wrong with you? He goes, he said, I said,

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Speaker 1: I can't like even ask one thing, like I just

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Speaker 1: He's like, it's Wonder White whole meal. I said, yeah,

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Speaker 1: but look at it. It's like great, it's like gluten free, Like,

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Speaker 1: how could you even pick that? He's like, oh, I

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Speaker 1: saw wonder I saw a whole meal, like and I

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Speaker 1: just wanted to cry.

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Speaker 2: I like I couldn't even believe it. Anyway, I digress.

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Speaker 1: So my top gluten free bread choice was also the

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Speaker 1: Abbots because I agree nutritionally, I'm looking for carbohydrate load

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Speaker 1: and this was this one is thirty three grams because

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Speaker 1: some of them can be really really high in carbohydrates

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Speaker 1: in terms of getting a lot of the texture. And

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Speaker 1: it's got four point six grams of dietary fiber perserved.

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Speaker 1: But you know how much it costs seven dollars ninety

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Speaker 1: How much is that for a loaf? Oh my god,

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Speaker 1: it's a lot.

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Speaker 2: So that is my bread.

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Speaker 1: And I also have the sweet Potato bee free wraps.

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Speaker 1: Again from a carbohydrate load perspective, but you know, my

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Speaker 1: favorite gluten free carbohydrate based is cornthins.

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Speaker 3: Yeah I wished that it was not haw funny we

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Speaker 3: have the exact same products. Yeah, they're so good. I

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Speaker 3: ate them myself, Like, the cornins are so good.

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Speaker 1: I love cornthins with goats cheese and tomato, or vegemite

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Speaker 1: cheese and tomato, or salmon cottage cheese. You got to

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Speaker 1: keep them an tigh because they don't have great packaging,

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Speaker 1: so they do go stale really quickly, and they're much

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Speaker 1: better fresh. But they're naturally gootton free. And also theyand

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Speaker 1: like on sale a dollar, Like, how can you beat that?

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Speaker 1: In terms of other crackers, though, I do sometimes if

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Speaker 1: people get sick of corn thins or don't like them

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Speaker 1: or want something different. Unfortunately, most of the crackers that

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Speaker 1: are formulated like gluten free timtams no not healthy, I

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Speaker 1: know that's a surprise.

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Speaker 2: Gluten free jats, no, not healthy. But the Augren brand.

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Speaker 1: Which is a specific food and Tolerance brand that's in

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Speaker 1: the health food section. They're crispy breads. Buckwheat are a

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Speaker 1: cracker that is also gluten free and sort of similar

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Speaker 1: to a crusket, So I don't mind those, but again

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Speaker 1: they're sort of a boutique product.

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Speaker 2: They're not for everybody. I love black rice.

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Speaker 1: Because rice can be a very simple staple for people

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Speaker 1: who are avoiding gluten. But a lot of people will

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Speaker 1: go for brown rice, which is still a whole grain

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Speaker 1: and a good choice. But I really if you like it,

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Speaker 1: the black rice is hiring key nutrients and very tasty.

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Speaker 1: It's got a gorgeous nutty taste. It goes really well

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Speaker 1: with prawn's in a tray bake. So that's probably my

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Speaker 1: other go to. And I had a very quick look at,

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Speaker 1: say the gluten free crumb chicken, gluten free crumbfish. I

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Speaker 1: couldn't you find any that we're amazing, with the exception

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Speaker 1: the Mister Chen's dumplings, which are the praw and hargo,

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Speaker 1: and I think they have a vegetarian that's also gluten free.

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Speaker 1: They're pretty good nutritionally, but a lot of that processed

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Speaker 1: food section is not overly good similar to normal the

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Speaker 1: gluten free options are certainly not healthier, so do keep

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Speaker 1: that in mind.

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Speaker 4: And there is a good cereal. I just remembered we

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Speaker 4: didn't actually mention cereal. A lot of my clients. Yeah,

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Speaker 4: if they want some of the high protein or Greek

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Speaker 4: yoga at breakfast with some fruit, and they'll have a

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Speaker 4: bit of cereal with that. Freedom which is a brand

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Speaker 4: that I think it's a Coals and Will wears both.

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Speaker 4: Freedom has a craft and blend of gluten free. I

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Speaker 4: think all of the Freedom stuff is gluten free. Again,

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Speaker 4: it's sort of like All Gone. It's specifically created for

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Speaker 4: people with food intolerances that need specific nutrient requirements. The

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Speaker 4: Freedom cranberry and buckwheat flakes. It's in like a sort

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Speaker 4: of pinkish box. That one's really good. It's a good

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Speaker 4: amount of fiber. It's the lowest sugar made in Australia.

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Speaker 4: It's actually it's got a solid ingredient base. But it

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Speaker 4: is just because it's like kind of buckwheaed, you know, flakes.

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Speaker 4: It's not overly tasty, so I would I will normally

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Speaker 4: get my clients to have that sounds.

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Speaker 1: Bad, so it doesn't taste great, but at least you're

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Speaker 1: getting some whole grains.

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Speaker 4: If you put it with some good quality yogurt and

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Speaker 4: some fruit, you can kind of mask it.

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Speaker 3: But it is certainly one of the better options.

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Speaker 4: Like the gluten free cereals, ninety percent of them on

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Speaker 4: the market are awful, Like they're just high sugar, they're

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Speaker 4: highly refined. If you really are a cerealble cereal person,

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Speaker 4: that's one of the better ones. Or maybe one of

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Speaker 4: the Carmens gluten freees.

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Speaker 1: The Carmen's gluten free granola. It's not local, but a

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Speaker 1: couple of tablespoons in a yogurt are very tasty. So

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Speaker 1: their original gluten free Deluxe Music or you know, actually

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Speaker 1: probably what I'd say, you might disagree with me. I

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Speaker 1: think the Sultana broan the gluten free you get a

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Speaker 1: good fiber feagut. Like. It's not my favorite cereal because

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Speaker 1: I don't I don't like dried fruit and cereal in general.

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Speaker 1: But if you're an active person who enjoys cereal, or

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Speaker 1: you've got a siliac child, Sultana brown nutritionally would be

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Speaker 1: my pick because it's got a really good level of

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Speaker 1: artry fiber, although a little bit sugar because of the Sultana's,

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Speaker 1: but certainly better than the corn flakes or the rice bubbles, Like,

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Speaker 1: definitely go the Sultana bran over those all rightly, And well,

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Speaker 1: since you've just hijacked my segment, I'll just do the

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Speaker 1: next one.

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Speaker 2: And I found I found a new review.

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Speaker 1: That came out today which just mimicked everything that was

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Speaker 1: on my mind about conversations I've been having with clients

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Speaker 1: today because it was a meta analysis, which is where

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Speaker 1: they get a whole group of studies together and look

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Speaker 1: at the effects across a number of different outcomes, and

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Speaker 1: it was one that linked meal timing to weight loss.

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Speaker 1: So it was actually also an Australian study done at

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Speaker 1: Bond University, and it was published in the Journal of

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Speaker 1: the American Medical Associate. Oh, actually, that's probably wrong. Is

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Speaker 1: that Australian or is that the American one? Anyway, it's

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Speaker 1: published in quite a reputable journal either way, So this

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Speaker 1: is some good data. But it really just took a

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Speaker 1: closer look of twenty nine randomized clinical trials. So these

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Speaker 1: are kind of the top level study where there's actual

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Speaker 1: people involved and they're randomized branded so people are sort

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Speaker 1: of being studied under appropriate conditions of twenty four hundred

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Speaker 1: and eighty five individuals, so a pretty good sample, and

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Speaker 1: they were looking at weight loss outcomes associated with different

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Speaker 1: time of day eating, how many meals a day people consumed,

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Speaker 1: and how people consume calories throughout the day. Now, if

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Speaker 1: I go into the findings, which I'll just read directly

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Speaker 1: so I don't put my spin on them, but generally speaking,

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Speaker 1: Leanne and I are constantly trying to get our clients

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Speaker 1: to snack a little bit less, to eat more calories

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Speaker 1: in the first half of the day, and to have

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Speaker 1: a decent amount of time without food overnight, because busy

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Speaker 1: people tend to snack frequently, even if it's just a

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Speaker 1: cup of tea with milk. So they'll have breakfast or coffee,

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Speaker 1: and then an hour or two later breakfast, and then

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Speaker 1: an hour or two later a cup of tea and

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Speaker 1: a bit of fruit, then an hour or two later lunch,

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Speaker 1: and they're just sort of grazing like possums all day.

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Speaker 1: Then they'll sort of eat much more food in the

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Speaker 1: second half of the day and go light in the morning,

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Speaker 1: and then they will sort of keep snacking until eight, nine,

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Speaker 1: ten at night and then be eating again at six,

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Speaker 1: which only leaves an eight hour fsting window when really

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Speaker 1: we should have at least twelve hours without any calories overnight.

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Speaker 1: So this to me just confirmed everything I'm trying to

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Speaker 1: do with my clients. So what they found was that

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Speaker 1: the body mass index and weight loss was greater, now

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Speaker 1: not significantly greater, but greater from people who had fewer

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Speaker 1: meals through the day and who had a longer period

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Speaker 1: of time overnight without food. Now there's several reasons that

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Speaker 1: this is the case. The case is that the human

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Speaker 1: bodies programmed on twenty four our clock, we are programmed

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Speaker 1: to burn in the days store at night. We're certainly

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Speaker 1: meant to go longer than two hours in between feeding

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Speaker 1: occasions to empty their digestive system and let our glucose

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Speaker 1: at inchulin levels get back to normal. And as such,

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Speaker 1: when we grab a piece of fruit or a cup

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Speaker 1: of tea in between, you stop the fast and never deplete.

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Speaker 1: And that's why many of us are not really ever hungry.

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Speaker 1: So there's multiple reasons that that's of benefit.

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Speaker 2: So I was just having a look.

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Speaker 1: The average body mass index of the participants was thirty three,

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Speaker 1: so that was an overweight an ob sample. The weightless

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Speaker 1: interventions looked included time restricted eating, which is where you

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Speaker 1: might only eat two or three meals within an eight

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Speaker 1: or ten hour period, and so basically time restricted eating

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Speaker 1: where you gave a longer fast, is associated with an

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Speaker 1: average weight loss of one point three seven kilos compared

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Speaker 1: to those who weren't in the program and lower meal frequency,

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Speaker 1: so it's not saying meal skipping, but it's saying have

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Speaker 1: three meals instead of eight through the day was associated

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Speaker 1: with a general weight reduction of one point eight five

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Speaker 1: kilos and eating more calories in the first half of

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Speaker 1: the day was associated with a one point seventy five

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Speaker 1: kilogram lower body weight overall. But perhaps most importantly when

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Speaker 1: it comes to metabolism through the lifespan, it was the

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Speaker 1: time restricted eating specifically had lower HbA one C, which

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Speaker 1: is a measure of blood glucose control and fasting glucose levels,

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Speaker 1: which means you're less likely to get diabetes. So there's

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Speaker 1: huge benefits to having that extended overnight five most of

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Speaker 1: the time and having fewer meals through the day. So

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Speaker 1: a common question that comes up with that is what

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Speaker 1: about tea and coffee? And I say, if your coffee

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Speaker 1: or tea has milk in it, you've got to team

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Speaker 1: it with a meal or a snack, not in between.

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Speaker 1: So you're much better to drink herbal tea or black

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Speaker 1: tea or coffee in between meals if that's your preference,

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Speaker 1: and then leave your milk containing beverages to the breakfast

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Speaker 1: or if you've got several hours, you know, between breakfast

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Speaker 1: and lunch and you do have morning tea, have it

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Speaker 1: then rather than as extras. But just be mindful that

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Speaker 1: if you map out your food for the day, I

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Speaker 1: often see clients eat every couple of hours. While it

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Speaker 1: may be healthy, it's often just eating too much and

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Speaker 1: we really need at times of break So yeah, there's

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Speaker 1: some strong data to show that there are weight related

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Speaker 1: benefits from each of those three conditions, and they're relatively

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Speaker 1: easy to implement once you're aware of it. You know,

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Speaker 1: just try and eat more in the day and lighter

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Speaker 1: at night. Make sure you have an eating cutoff time,

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Speaker 1: whether at seven or eight pm at night, and make

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Speaker 1: sure you're sort of giving i'd say at least three,

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Speaker 1: if not four hours in between meals every day.

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Speaker 4: Yeah, and I think it's a really interesting study, but

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Speaker 4: I think it's important to just bring our listeners back

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Speaker 4: to remind them that the average person in this study

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Speaker 4: who we're really talking about is in the obese category.

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Speaker 4: So that's a bm I of thirty three. It's not

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Speaker 4: somebody who's looking to lose three to five kilos. It's

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Speaker 4: not a generally healthy person who's just like, oh, I'd

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Speaker 4: like to drop a couple of kilos. There's not even

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Speaker 4: someone technically in that overweight category we're talking about, you know,

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Speaker 4: obese individuals in this study. So I think most listeners

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Speaker 4: are actually quite healthy, quite active. They probably do need

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Speaker 4: to be regularly having snacks between their meals because they're

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Speaker 4: burning a lot of calories. These is really for those

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Speaker 4: people sitting in larger bodies who are largely inactive, who

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Speaker 4: probably don't need to have the extra fuel between the

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Speaker 4: majority of their meals and definitely shouldn't be grazing after dinner.

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Speaker 4: A lot of us will snack, you know, quite a bit.

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Speaker 4: We'll sit down in front of Netflix or the TV,

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Speaker 4: and we'll just have snacks after dinner because we've kind

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Speaker 4: of back ended out intake.

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Speaker 3: We haven't had enough you know, nutrition in.

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Speaker 4: The first part of the day, and there's a lot

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Speaker 4: of just that boredom habit type eating at night time.

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Speaker 4: So I think it's important to note that this is

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Speaker 4: talking about it as a subgroup of people, not probably

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Speaker 4: the average nutrition couch listener, if I'm honest, Like, we've

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Speaker 4: surveyed a lot of our clients, and we know that

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Speaker 4: a lot of people are interested in weight loss, but

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Speaker 4: a lot of them also are it's more between that

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Speaker 4: kind of three five ten kilo you know losses what

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Speaker 4: most of our listeners are aiming for, So just be

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Speaker 4: wary that it's not. This study is really talking about

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Speaker 4: people living in those larger bodies who metabolically probably aren't

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Speaker 4: as superior as a lot of people who are quite

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Speaker 4: active and who do exercise quite a lot, who may

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Speaker 4: get away with, you know, happily having some milk in

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Speaker 4: their tea and coffee between meals, or happily having a

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Speaker 4: snap between meals if they're genuinely hungry for it as well.

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Speaker 1: True, true, all right, And well, it's also salad season,

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Speaker 1: and I know we're always looking for delicious ways to

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Speaker 1: season a salad, and I've done a few salad dressing

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Speaker 1: reviews in recent weeks for different publications, and on the whole,

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Speaker 1: anything kind of creamy or indulgent. Is creamy or indulgent,

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Speaker 1: And there's only a very small handful of relatively light dressings,

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Speaker 1: especially if you're like a Mayo ranch kind of creamy situation.

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Speaker 1: And of course the best dressing really is by something

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Speaker 1: vinegar and olive oil. But what I did find was

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Speaker 1: that there is one range that's particularly low in calories,

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Speaker 1: and we have mentioned them previously, but I thought it

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Speaker 1: had been a while, so we wanted to come back

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Speaker 1: to it, and that is the Marion's Kitchen range of

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Speaker 1: Asian specific dressings. So the one I'm going to talk

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Speaker 1: about today is the coconut tie one, but there's actually several,

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Speaker 1: including a sesame meso.

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Speaker 2: I think is that the one you likely antimet.

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Speaker 4: I hope that one's pretty good on if you're doing

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Speaker 4: like a bit of an Asian slaw or something, that

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Speaker 4: one's pretty good. Now.

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Speaker 1: I will also say that I am yet to find

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Speaker 1: them in any of my local supermarkets. So when I

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Speaker 1: look at them online, they come up in both coals

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Speaker 1: and woolies, but I literally can't find them locally. I

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Speaker 1: don't know where you actually get them from. I think

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Speaker 1: they must be in not the salad dressing section.

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Speaker 4: No, they are. They're in my local calls. They've got

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Speaker 4: the whole range of that in there in the normal

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Speaker 4: salad dressing sections.

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Speaker 2: So it's weird. Maybe it's old.

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Speaker 1: I can't find them either, but anyway, or keep looking.

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Speaker 1: But the reason that there standout is that there's so

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Speaker 1: much lower in calories than traditional dressings. Now, the first

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Speaker 1: thing I'll say is they are made in Thailand, so

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Speaker 1: that might be a deterrent for some people who prefer

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Speaker 1: stray and based product.

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Speaker 2: I don't know why.

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Speaker 1: It must be because of maybe cost of processing or ingredients,

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Speaker 1: but per serve.

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Speaker 2: So I'm just.

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Speaker 1: Having a look at what the serve is listed as

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Speaker 1: on here. Fifteen meals, so it's about a tablespoon, so

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Speaker 1: it's a pretty hearty serve.

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Speaker 2: Like that's quite a.

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Speaker 1: Good amount of dressing for an individual person. So this one,

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Speaker 1: the Thai bads or limon coconut, has only got seventy

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Speaker 1: four kilogels, which is like sixteen calories, like so a

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Speaker 1: bit more than eighteen calories, just ten percent fat overall,

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Speaker 1: which is really pretty light and literally no sugars. Now,

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Speaker 1: this is unheard of interdressing because most dressings will have

435
00:19:50,520 --> 00:19:53,119
Speaker 1: either fat or sugar. So if it's a low fat dressing,

436
00:19:53,160 --> 00:19:55,280
Speaker 1: they'll put heaps of sugar ingredients in it to give

437
00:19:55,320 --> 00:19:57,760
Speaker 1: it the flavor. And if it's a high fat dressing,

438
00:19:57,800 --> 00:19:59,720
Speaker 1: it's obviously loaded with fat, and some of them are

439
00:19:59,720 --> 00:20:02,159
Speaker 1: twenty thirty fat, so this is like a third of

440
00:20:02,200 --> 00:20:06,520
Speaker 1: the fat of a regular dressing. Ingredients water, coconut milk

441
00:20:06,600 --> 00:20:11,520
Speaker 1: is forty percent, vinegar, lime juice, green chili, salt, garlic, tapioca, starch, coriander,

442
00:20:11,520 --> 00:20:15,040
Speaker 1: buzz or leaves, caffaline leaves, vegetable gum, so again leanne

443
00:20:15,080 --> 00:20:18,600
Speaker 1: As a dressing, it's very clean because when we talk

444
00:20:18,600 --> 00:20:21,600
Speaker 1: about clean ingredient list, I'm talking about just there's not

445
00:20:21,680 --> 00:20:23,320
Speaker 1: a whole lot of ingredients on them, and when you

446
00:20:23,359 --> 00:20:25,440
Speaker 1: look at the ingredients, most of them you would recognize

447
00:20:25,440 --> 00:20:28,160
Speaker 1: as something in your own kitchen. And that's the case

448
00:20:28,160 --> 00:20:30,000
Speaker 1: for the other one too. So I'm just looking now

449
00:20:30,000 --> 00:20:33,159
Speaker 1: at the miso and sesame one, the same water vinegar,

450
00:20:33,320 --> 00:20:38,040
Speaker 1: miso light soy sauce, Like they're incredibly minimally processed for

451
00:20:38,080 --> 00:20:40,800
Speaker 1: a dressing and with a lot of flavor, so the

452
00:20:40,840 --> 00:20:43,600
Speaker 1: same that the miso one's you know, seventy nine kiloduls

453
00:20:43,600 --> 00:20:48,400
Speaker 1: per serve incredibly low. But the only downside is they

454
00:20:48,400 --> 00:20:52,480
Speaker 1: are packed full of salt, so they're up around one thousand,

455
00:20:52,560 --> 00:20:55,399
Speaker 1: twelve hundred milligrams sodium per hundred melk, which is you

456
00:20:55,400 --> 00:20:57,119
Speaker 1: wouldn't have one hundred mili of it. But just be

457
00:20:57,200 --> 00:21:00,720
Speaker 1: mindful if you are watching your blood pressure or salt.

458
00:21:01,080 --> 00:21:03,600
Speaker 1: They are quite a salty dressing, and if you're already

459
00:21:03,640 --> 00:21:06,439
Speaker 1: having a salty kind of salad or soy based food,

460
00:21:07,200 --> 00:21:09,320
Speaker 1: you will get a nice hearty dose of salt. But

461
00:21:09,359 --> 00:21:11,840
Speaker 1: if you're not salt sensitive, you might exercise a lot,

462
00:21:11,960 --> 00:21:14,840
Speaker 1: sweat a lot through summer and sort of almost need

463
00:21:14,880 --> 00:21:15,520
Speaker 1: a bit of salt.

464
00:21:15,600 --> 00:21:16,439
Speaker 2: I can't fault them.

465
00:21:16,520 --> 00:21:18,360
Speaker 1: I think they're really good, and from what I've heard,

466
00:21:18,800 --> 00:21:21,479
Speaker 1: they're very flavorsome, so a great option if you see them,

467
00:21:21,520 --> 00:21:25,640
Speaker 1: and certainly one of the lowest calorie flavorsome salad dressings

468
00:21:25,680 --> 00:21:27,280
Speaker 1: that you can find in the supermarket.

469
00:21:27,920 --> 00:21:30,040
Speaker 4: Yeah, I really like them for a commercial salad dressing.

470
00:21:30,040 --> 00:21:33,320
Speaker 4: They're really good. Nutritionally an ingredient wise, they're great. I

471
00:21:33,359 --> 00:21:35,280
Speaker 4: don't love the taste of them, I must say, like

472
00:21:35,359 --> 00:21:38,439
Speaker 4: they do taste to me like like a watered down dressing,

473
00:21:38,440 --> 00:21:40,280
Speaker 4: and that's essentially what it is, right, and that's how

474
00:21:40,320 --> 00:21:43,040
Speaker 4: you get a really low calorie salad dressing. Like the

475
00:21:43,040 --> 00:21:45,480
Speaker 4: top ingredient is water, right, it's a water down dressing.

476
00:21:45,480 --> 00:21:47,560
Speaker 4: It tastes like that to me. It's not my favorite,

477
00:21:47,640 --> 00:21:49,680
Speaker 4: like I would much rather use I make my own

478
00:21:49,720 --> 00:21:52,320
Speaker 4: creamy dressing from say, Greek yogurt, Use a little bit

479
00:21:52,359 --> 00:21:54,840
Speaker 4: of mayonnaise, use some lemon, use some black pepper. Or

480
00:21:54,920 --> 00:21:57,160
Speaker 4: if I'm doing more of a traditional, you know, Greek

481
00:21:57,200 --> 00:21:59,440
Speaker 4: salad or a garden salad, I'll do extra version olive

482
00:21:59,480 --> 00:22:02,320
Speaker 4: oil or something vinegar, sometimes a little bit of sesame oil,

483
00:22:02,400 --> 00:22:04,600
Speaker 4: like I prefer to make my own. Or I must

484
00:22:04,640 --> 00:22:06,360
Speaker 4: say I've been using a lot of the dressings out

485
00:22:06,400 --> 00:22:08,960
Speaker 4: of the pre made salad kits lately, just for ease

486
00:22:09,000 --> 00:22:11,119
Speaker 4: that I'm so busy. But I do give these to

487
00:22:11,160 --> 00:22:13,159
Speaker 4: my clients quite a while, and some love them. Some

488
00:22:13,200 --> 00:22:16,000
Speaker 4: are like, oh, I didn't really love that, so just

489
00:22:16,040 --> 00:22:19,120
Speaker 4: be worried. Like they're a healthier product, absolutely, but they're

490
00:22:19,160 --> 00:22:22,280
Speaker 4: not like it's not eating like a caesar or ranch dressing.

491
00:22:22,359 --> 00:22:24,560
Speaker 4: Like they're just not comparable, put it that way. But

492
00:22:24,680 --> 00:22:27,560
Speaker 4: they are so much better for you nutritionally. So it's

493
00:22:27,560 --> 00:22:28,360
Speaker 4: a bit of a trade off.

494
00:22:28,920 --> 00:22:31,080
Speaker 1: Yeah, and I think if you enjoy that flavor profile,

495
00:22:31,119 --> 00:22:33,280
Speaker 1: like I've been noticing on TikTok, and because I work

496
00:22:33,320 --> 00:22:35,960
Speaker 1: with Tassau salmon, there's been a lot of those reels

497
00:22:35,960 --> 00:22:40,720
Speaker 1: around the cucumber salad that has that heavy Asian flavoring

498
00:22:40,760 --> 00:22:43,280
Speaker 1: through it. So if if that's your taste palette, where

499
00:22:43,320 --> 00:22:44,960
Speaker 1: you're doing, and if you're interested to have a look

500
00:22:45,000 --> 00:22:47,359
Speaker 1: on Instagram or TikTok you can see the cucumber salad

501
00:22:47,359 --> 00:22:49,679
Speaker 1: where they might mix it with smoked salmon or the

502
00:22:49,720 --> 00:22:53,480
Speaker 1: bagel seasoning and sort of that creamy misso Asian flavor.

503
00:22:54,119 --> 00:22:56,199
Speaker 1: It works really well with people who like that and

504
00:22:56,200 --> 00:22:58,680
Speaker 1: certainly very low calorie, so you can certainly go to town,

505
00:22:59,080 --> 00:23:00,959
Speaker 1: but just keep in mind a little bit salty, so

506
00:23:01,160 --> 00:23:03,120
Speaker 1: buffering it with lots of salad veggies is a good

507
00:23:03,160 --> 00:23:06,800
Speaker 1: way of getting the flavor without the extra calories. So yeah,

508
00:23:06,840 --> 00:23:09,879
Speaker 1: I just thought they were interesting product and yeah, the

509
00:23:09,960 --> 00:23:12,200
Speaker 1: more of those we have, the better, excellent.

510
00:23:12,359 --> 00:23:15,480
Speaker 4: Right, and then our final segment of the week, listener question, Well,

511
00:23:15,480 --> 00:23:17,439
Speaker 4: this is a quick, quick and easy one. Zuzi is

512
00:23:17,480 --> 00:23:21,560
Speaker 4: a pilates reformer okay, to be used as resistance space training.

513
00:23:22,119 --> 00:23:24,159
Speaker 4: I know there are a lot of plate teachers out

514
00:23:24,160 --> 00:23:26,959
Speaker 4: there who will disagree with me, but my personal opinion

515
00:23:27,040 --> 00:23:30,040
Speaker 4: is I'm not a fitness expert, I must say. But personally,

516
00:23:30,080 --> 00:23:32,199
Speaker 4: I say to my clients now, I say, although it

517
00:23:32,240 --> 00:23:34,479
Speaker 4: feels like the muscles are burning, and it's certainly a

518
00:23:34,480 --> 00:23:37,480
Speaker 4: good workout, it's not enough. When we think about resistance

519
00:23:37,520 --> 00:23:40,760
Speaker 4: based training or strength based training, I want my clients

520
00:23:40,760 --> 00:23:42,480
Speaker 4: to be doing some weights. I want them to be

521
00:23:42,560 --> 00:23:45,880
Speaker 4: ideally working up to lifting kind of their body weight

522
00:23:45,960 --> 00:23:47,840
Speaker 4: or even more than that. I was reading something the

523
00:23:47,880 --> 00:23:50,080
Speaker 4: other day that said something like ninety percent of the

524
00:23:50,080 --> 00:23:52,680
Speaker 4: population can't squat their body weight, can't deadlift their own

525
00:23:52,680 --> 00:23:55,520
Speaker 4: body weight. I mean, that's ideally. We want strong women.

526
00:23:55,560 --> 00:23:58,520
Speaker 4: That's what we're aiming to create, and resistance space training.

527
00:23:58,560 --> 00:24:01,320
Speaker 4: Pilates feels like a burn, but it is not resistance

528
00:24:01,359 --> 00:24:03,919
Speaker 4: bace training, So for me, it's separate. I like my

529
00:24:03,960 --> 00:24:06,480
Speaker 4: clients to do two to three days of strength based

530
00:24:06,560 --> 00:24:09,920
Speaker 4: or resistance based training. The minimum is two, ideally three,

531
00:24:10,200 --> 00:24:12,199
Speaker 4: and then they can happily do pilades the rest of

532
00:24:12,240 --> 00:24:14,159
Speaker 4: the week if that's what they want. But it's not

533
00:24:14,240 --> 00:24:16,320
Speaker 4: the same thing. In my books. It's very different, and

534
00:24:16,359 --> 00:24:18,040
Speaker 4: you're not you're going to get to the point where

535
00:24:18,320 --> 00:24:20,480
Speaker 4: you kind of plateau out because the body will get

536
00:24:20,560 --> 00:24:22,359
Speaker 4: used to that weight and you're not actually able to

537
00:24:22,480 --> 00:24:24,719
Speaker 4: increase the weight. There's only so much weight you can actually,

538
00:24:24,760 --> 00:24:26,640
Speaker 4: you know, lift all those little hand weights when you're

539
00:24:26,640 --> 00:24:29,879
Speaker 4: doing pilatees or you're using the bands. It's resistance, but

540
00:24:30,000 --> 00:24:32,840
Speaker 4: it's not strength based training. Put it that way, what's

541
00:24:32,880 --> 00:24:33,399
Speaker 4: your opinion.

542
00:24:33,880 --> 00:24:36,000
Speaker 1: I was laughing because when we had recently had our

543
00:24:36,040 --> 00:24:39,200
Speaker 1: retreat and our guru pilarates and yoga instructor to Neil,

544
00:24:39,359 --> 00:24:41,919
Speaker 1: took a group of women down and it was like

545
00:24:42,200 --> 00:24:44,440
Speaker 1: an abs and butt workout and you were like, oh,

546
00:24:44,480 --> 00:24:46,320
Speaker 1: I'll do it, and I was thinking, oh no, I'm

547
00:24:46,359 --> 00:24:49,280
Speaker 1: not doing that because the women on the retreat was

548
00:24:49,320 --> 00:24:52,120
Speaker 1: so fit. I was like, there is no way I'm

549
00:24:52,119 --> 00:24:54,320
Speaker 1: going to hop on that matt. Knowing that they all

550
00:24:54,359 --> 00:24:56,840
Speaker 1: already do pilates. I thought, I'll do the beach walk,

551
00:24:57,359 --> 00:24:59,840
Speaker 1: and you said to me, oh my god, my bum

552
00:24:59,880 --> 00:25:01,840
Speaker 1: is so sore.

553
00:25:01,200 --> 00:25:04,119
Speaker 3: Like it was so hot to burn.

554
00:25:04,760 --> 00:25:09,120
Speaker 1: So it's certainly good for strengths like endurance and flexibility

555
00:25:09,160 --> 00:25:09,719
Speaker 1: and toning.

556
00:25:09,760 --> 00:25:10,679
Speaker 2: That's how I describe it.

557
00:25:10,720 --> 00:25:12,639
Speaker 1: But now you're right, the evidence is that the muscle

558
00:25:12,680 --> 00:25:15,879
Speaker 1: has to be underweight, and you know you can do

559
00:25:15,920 --> 00:25:18,280
Speaker 1: that even with some handweights at a home or just

560
00:25:18,400 --> 00:25:21,040
Speaker 1: using your body weight. But unfortunately, you know, I did

561
00:25:21,320 --> 00:25:23,240
Speaker 1: had a client call just before and at my client,

562
00:25:23,320 --> 00:25:24,919
Speaker 1: I said, how's your exercise and she said, I'm going

563
00:25:24,920 --> 00:25:26,920
Speaker 1: to pilates twice a week And I said that's great,

564
00:25:27,200 --> 00:25:29,000
Speaker 1: but I just need your heart rate a bit higher,

565
00:25:29,040 --> 00:25:31,240
Speaker 1: like I need you to actually get an exercise effect

566
00:25:31,320 --> 00:25:33,080
Speaker 1: as well. So just because it feels like it's a

567
00:25:33,119 --> 00:25:36,040
Speaker 1: workout doesn't mean it's having the same effect from a

568
00:25:36,080 --> 00:25:39,760
Speaker 1: calorie burn and a muscle stimulating perspective. Now, we love pilarates.

569
00:25:40,080 --> 00:25:41,960
Speaker 1: Most of our clients would do it. We're in full support.

570
00:25:41,960 --> 00:25:43,919
Speaker 1: We're not saying anything bad. We're saying that when it

571
00:25:43,920 --> 00:25:46,119
Speaker 1: comes to actual exercise, you've got to get that mixed

572
00:25:46,160 --> 00:25:51,040
Speaker 1: ride of flexibility, strength and cardio, and unfortunately, pilarates remains

573
00:25:51,080 --> 00:25:55,119
Speaker 1: in that flexibility component unless you're doing active weights with it,

574
00:25:55,160 --> 00:25:58,000
Speaker 1: because I think some studios do have weight, but it's

575
00:25:58,000 --> 00:26:00,080
Speaker 1: more common just to use the machine or you your

576
00:26:00,080 --> 00:26:01,960
Speaker 1: own body weight and you won't get that same effect.

577
00:26:02,160 --> 00:26:04,239
Speaker 4: Yeah, but again it's small weights like you're picking up

578
00:26:04,240 --> 00:26:06,080
Speaker 4: you know, two three little dumbbells, and you might be

579
00:26:06,119 --> 00:26:09,320
Speaker 4: doing higher reps, but it's not you know, that traditional

580
00:26:09,359 --> 00:26:11,720
Speaker 4: strength training like we've talked about, like it might be

581
00:26:11,760 --> 00:26:13,879
Speaker 4: you know, the lower range where you're using you know,

582
00:26:14,160 --> 00:26:15,840
Speaker 4: a twenty kilo dumbbell, you're.

583
00:26:15,680 --> 00:26:18,119
Speaker 3: Not using two kilo arm weights. So it's very different.

584
00:26:18,119 --> 00:26:19,720
Speaker 4: And I know a lot of the popular you know,

585
00:26:20,040 --> 00:26:22,679
Speaker 4: fitness girls online now do polatees as well. It's very

586
00:26:22,760 --> 00:26:24,960
Speaker 4: very popular. We're certainly not against it. I don't mind

587
00:26:24,960 --> 00:26:27,720
Speaker 4: a plates class or two, but it's certainly not strength

588
00:26:27,760 --> 00:26:30,720
Speaker 4: based training. It's very different, and particularly once you're getting

589
00:26:30,880 --> 00:26:33,760
Speaker 4: past that age of forty, it is so incredibly important

590
00:26:33,840 --> 00:26:36,639
Speaker 4: that you're putting your muscles under you know, load and

591
00:26:36,680 --> 00:26:39,560
Speaker 4: actually lifting some heavier stuff, and you certainly can't do

592
00:26:39,640 --> 00:26:41,960
Speaker 4: that with just little two three kilo arm It might

593
00:26:42,000 --> 00:26:44,320
Speaker 4: be enough to start with for someone who's never done anything,

594
00:26:44,440 --> 00:26:47,080
Speaker 4: but if you have a good, you know, base of training,

595
00:26:47,320 --> 00:26:49,800
Speaker 4: or you've been doing polades for many years, it's certainly

596
00:26:49,840 --> 00:26:51,560
Speaker 4: not enough. The body gets to the point where it's

597
00:26:51,560 --> 00:26:55,200
Speaker 4: adapted and it's no longer considered actual strength based training.

598
00:26:55,280 --> 00:26:57,840
Speaker 4: You actually need to you know, mix it up and

599
00:26:57,880 --> 00:27:00,399
Speaker 4: do something different and actually lift some heavier. So have

600
00:27:00,440 --> 00:27:03,560
Speaker 4: you been lifting the same two three kilogram arm weights

601
00:27:03,600 --> 00:27:06,440
Speaker 4: for you know, six months, twelve months, a few years now,

602
00:27:06,520 --> 00:27:08,800
Speaker 4: You certainly need to move it up and actually progress

603
00:27:08,840 --> 00:27:11,600
Speaker 4: and actually get stronger with some of those lifts as well.

604
00:27:11,640 --> 00:27:14,359
Speaker 3: That's ideally the goal long term.

605
00:27:13,800 --> 00:27:15,400
Speaker 1: All right, And then that brings us to the end

606
00:27:15,400 --> 00:27:17,680
Speaker 1: of the Neusian couch for another week. Please keep telling

607
00:27:17,720 --> 00:27:19,760
Speaker 1: your friends about us, and if you haven't already, checked

608
00:27:19,760 --> 00:27:24,640
Speaker 1: out our growing product range at designed Bydietitians dot com.

609
00:27:24,680 --> 00:27:26,879
Speaker 1: And we'll see you next Wednesday for our regular episode

610
00:27:26,920 --> 00:27:36,000
Speaker 1: drop catch you guys next week