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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

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

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

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Speaker 1: I'm Susy Burrell, Nomily and Wood, and together we bring

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Speaker 1: you The Nutrition Cout, the weekly podcast that keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition.

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Speaker 2: As well as gluten free foods.

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Speaker 1: We have a brand new study that shows us why

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Speaker 1: meal timing is very important. We have a low calorie

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Speaker 1: salad dressing you might be keen to use this summer,

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Speaker 1: and our listener question is all about.

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Speaker 2: Pilateis so leanne?

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Speaker 1: I certainly have a handful of clients at anyone time

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

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

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Speaker 1: 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. But I always say, and

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Speaker 3: often I get a lot of my clients who have

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Speaker 3: diagnosed Celiac disease as well, and they say that gluten

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Speaker 3: free food is expensive, and I say absolutely, but I

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Speaker 3: think what we forget or sometimes I think it's just

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Speaker 3: a fear that clients have. They think they can only

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Speaker 3: buy things with the Celiac Australia logo that says certified

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Speaker 3: gluten free. And of course, like it's really important that

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Speaker 3: if you have Celiac disease you need to be very

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Speaker 3: careful with the foods that you buy. But I think

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Speaker 3: sometimes my clients forget that whole foods are mostly gluten

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Speaker 3: free as well. My favorite gluten free foods are the

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Speaker 3: cheapest ones, potato, rice and legumes. They're the best sources

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Speaker 3: of carbohydrates, even corn that you can get. They're naturally

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Speaker 3: gluten free and you're not paying for the additional gluten

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Speaker 3: free certification. So the reason that most foods are gluten

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Speaker 3: free that are more expensive is because that they need

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Speaker 3: to be formulated or packaged in factories that the entire

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Speaker 3: line is certified gluten free, so you're paying for factories

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Speaker 3: where it's safer. Just like an allergy if you've got

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Speaker 3: something that is you know, certified nut free or certified

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Speaker 3: egg free it's made on a production line that doesn't

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Speaker 3: have any train of nuts or any traces of egg.

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Speaker 3: So that is obviously more expensive because in a lot

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Speaker 3: of cases says there's zero of that foods in the

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Speaker 3: entire factory, or the line has to be completely cleaned

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Speaker 3: and kind of decontaminated before those new foods are put

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Speaker 3: on there. So the best things you can do in

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Speaker 3: a gluten free diet are eat whole foods that are

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Speaker 3: naturally gluten free. Package based foods that I love. I

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Speaker 3: love the multi grain corn thins. I always recommend them

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Speaker 3: to my clients, particularly for like a quick and easy

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Speaker 3: lunch option. There aren't that many good package breads and

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Speaker 3: wraps on the market. The bread that I do use

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Speaker 3: a lot with my Celiac ladies is the Abbot's Bakery

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Speaker 3: gluten free. It's mixed seed sandwich loaf. That one's not

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Speaker 3: bad because it does have some added grains in there.

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Speaker 3: It's got a fifteen percent seed mixed with sunflower seeds,

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Speaker 3: linb seeds, pumpkins seeds, and cheer seeds and poppy seeds,

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Speaker 3: So from a gut health perspective, it's got some good

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Speaker 3: diversity in there. So that's the Abbot's Mixed grain one.

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Speaker 3: I do feel like that is one of the better

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Speaker 3: gluten free breads on the market. Wraps, there aren't a

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Speaker 3: whole lot that I love. The gluten free ones is

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Speaker 3: a brand that I saw in Coals a couple of

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Speaker 3: weeks ago called Bee Free. They're sweet potato wraps are

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Speaker 3: gluten free. So I'm not saying that these are better

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Speaker 3: because they're sweet potato. I'm just saying that from an

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Speaker 3: ingredient perspective, it was pretty good. And they're dairy free

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Speaker 3: and wheat free and certified gluten free as well. They're

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Speaker 3: actually pretty good for most allergical intolerant people. They're egg free,

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Speaker 3: nut free, dairy free, soy free, vegan, and actually not

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Speaker 3: a bad source of fiber as well. And ingredient wise,

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Speaker 3: they're based on a sweet potato flour sixteen percent, and

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Speaker 3: they've got a bit of bamboo fiber and some potato

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Speaker 3: starch in there as well, so they're not bad from

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Speaker 3: a rap perspective. My favorite type of pasta for my

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Speaker 3: Celia clients is the San Remo. They do a red

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Speaker 3: lentil pasta and they do a green It's like a

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Speaker 3: pea and bean legume.

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Speaker 4: One as well.

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Speaker 3: That one's pretty good, And of course snack wise, I

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Speaker 3: love our Happy Snack, the roasted faber beans and the

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Speaker 3: chickpeas as well. I think that they're brilliant gluten free

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Speaker 3: products as well, So they're probably my big hard hitters

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Speaker 3: in terms of crackers, pastas, wraps, and breads and the

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Speaker 3: rest of it. I really just try to get my

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Speaker 3: clients to focus on whole foods basically because you're not

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Speaker 3: paying the extra load that comes with the CELIAC certification.

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Speaker 3: If you're buying normal potato or normal sweet potato, or

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Speaker 3: normal brown rice or normal you know, a rice and

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Speaker 3: quinoir blend, or even beans and legumes like they can

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Speaker 3: go such a long way, particularly if you're using like

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Speaker 3: a Mexican or a mint space dish. If you're putting

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Speaker 3: some black beans in with your mints and you're cooking

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Speaker 3: that up for a taco mixture, it is gluten free,

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Speaker 3: and it's also a really great way to bump up

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Speaker 3: the protein and fiber in some of your meals as well.

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Speaker 3: So there around a whole lot of ones that I

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Speaker 3: love when it comes to package stuff, but that's my

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Speaker 3: core kind of range that I recommend for a lot

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Speaker 3: 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 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. But I'll tell you a funny.

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Speaker 1: Story about gluten free bread because it is so tricky

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Speaker 1: to get good gluten free bread. And I don't have

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Speaker 1: Celiac disease. I don't eat a whole lot of gluten

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Speaker 1: anyway because of my g mutation. But I sent Chris,

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Speaker 1: my partner, the father of my children, like I don't

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Speaker 1: ask him very often to do stuff, especially at the supermarket.

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Speaker 1: It's not his strong point. He'll always get the wrong product.

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Speaker 1: But I was like really tired, and my little boy

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Speaker 1: had been sick, and I said to him, and he

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Speaker 1: just wanted to toast, and I of course didn't have

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Speaker 1: any bread. So I said to him, please, can you

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

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Speaker 1: high fiber whole meal, Wonder White. I said, go and

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

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Speaker 1: 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 4: Right.

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

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Speaker 1: And I looked at him and I said, what is

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

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

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Speaker 1: it's Wonder White whole meal. I said, yeah, but look

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Speaker 1: at it. It's like gray, 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 a wonder I saw a whole meal like and

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Speaker 1: I just wanted to I like, I.

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Speaker 2: 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 4: Yeah I mentioned it was not how funny we have

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Speaker 4: the exact same products. Yeah, they're so good. I ate

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Speaker 4: them myself, Like, the cornins are so good.

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Speaker 1: I love cornthins with goat 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 high 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 guten free. And also theyand

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Speaker 1: like on salea 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.

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Speaker 1: But the Augren brand, which is a specific food and

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Speaker 1: tolerance brand that's in the health food section. They're Crispy

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Speaker 1: Bread's Buckwheat are a cracker that is also gluten free

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Speaker 1: and sort of similar to a crusket, So I don't

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Speaker 1: mind those, but again they're sort of a bootique product.

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Speaker 1: They're not for everybody. I love black rice because rice

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Speaker 1: can be a very simple staple for people who are

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Speaker 1: avoiding gluten. But a lot of people will go for

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

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

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Speaker 1: black rice is hiring key nutrients and very tasty. It's

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

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

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Speaker 1: 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 3: And there is a good cereal. I just remembered we

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Speaker 3: didn't actually mention cereal. A lot of my clients. Yeah,

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Speaker 3: if they want some of the high protein or Greek

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Speaker 3: yoga at breakfast with some fruit, and they'll have a

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Speaker 3: bit of cereal with that. Freedom which is a brand

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Speaker 3: that I think it's a Coals and will West both.

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Speaker 3: Freedom has a craft and blend of gluten free. I

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Speaker 3: think all of the Freedom stuff is gluten free again.

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Speaker 3: It's sort of like All Gone. It's specifically created for

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Speaker 3: people with food intolerances that need specific nutrient requirements. The

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Speaker 3: Freedom cranberry and buckwheat flakes. It's in like a sort

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Speaker 3: of pinkish box. That one's really good. It's good amount

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Speaker 3: of fiber. It's the lowest sugar made in Australia. It's

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Speaker 3: actually it's got a solid ingredient base. But it is

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Speaker 3: just because it's like kind of buckwheat, you know, flakes.

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Speaker 3: It's not overly tasty, so I would I will normally

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Speaker 3: get my clients to have that.

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Speaker 1: Sounds bad, so it doesn't taste great, but at least

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Speaker 1: you're geting some whole grains.

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Speaker 3: If you put it with some good quality yogurt and

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Speaker 3: some fruit, you can kind of mask it.

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Speaker 4: But it is certainly one of the better options.

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Speaker 3: Like the gluten free cereals, ninety percent of them on

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Speaker 3: the market are awful, Like they're just high sugar, they're

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Speaker 3: highly refined. If you really are a cerealble cereal person,

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Speaker 3: that's one of the better ones. Or maybe one of

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Speaker 3: 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 bran the gluten free you get a

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Speaker 1: good fiber feaguart 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: fa dietary fiber, although a little bit sugar because of

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Speaker 1: the Sultana's but certainly better than the corn flakes or

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Speaker 1: the rice bubbles, Like, definitely go the Sultana bran over

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Speaker 1: those all rightly, And well, since you've just hijacked my segment,

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Speaker 1: I'll just do the next one. And I found I

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Speaker 1: found a new review that came out today which just

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Speaker 1: mimicked everything that was on my mind about conversations I've

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Speaker 1: been having with clients today because it was a meta analysis,

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Speaker 1: which is where they get a whole group of studies

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Speaker 1: together and look at the effects across a number of

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Speaker 1: different outcomes, and it was one that linked meal timing.

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Speaker 2: To weight loss.

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Speaker 1: So it was actually al sort of Astralian study done

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

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

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Speaker 1: because I Australian or is that the American one. Anyway,

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Speaker 1: it's published in quite a reputable journal either way, So

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

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

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

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

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Speaker 1: sort of being studied under appropriate conditions. Of twenty four

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

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

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

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

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

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

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Speaker 1: generally speaking, Leanne and I are constantly trying to get

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Speaker 1: our clients to snack a little bit less, to eat

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Speaker 1: more calories in the first half of the day, and

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Speaker 1: to have a decent amount of time without food overnight,

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Speaker 1: because busy people tend to snack.

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Speaker 2: Frequently, even if it's just a cup of tea with milk.

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Speaker 1: So they'll have breakfast or coffee, and then an hour

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

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Speaker 1: later a cup of tea and a bit of fruit,

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Speaker 1: then an hour or two later lunch, and they're just

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Speaker 1: sort of grazing like possums all day. Then they'll sort

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Speaker 1: of eat much more food in the second half of

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Speaker 1: the day and go light in the morning, and then

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

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

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Speaker 1: only leaves an eight hour fasting window, when really we

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Speaker 1: 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: body is programmed on twenty four clock. We are programmed

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Speaker 1: to burn in the day's 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 you stop the fast and

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Speaker 1: never deplete. And that's why many of us are not

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

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Speaker 1: So I'm just having a look. The average body mass

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Speaker 1: index of the participants was thirty three, so that was

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Speaker 1: an overweight an ob sample. The weightless interventions looked included

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Speaker 1: time restricted eating, which is where you might only eat

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Speaker 1: two or three meals within an eight or ten hour period,

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Speaker 1: and so basically time restricted eating where you gave a

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Speaker 1: longer fast, is associated with an average weight loss of

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Speaker 1: one point three seven kilos compared to those who weren't

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Speaker 1: in the program and lower meal frequency, So it's not

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Speaker 1: saying meal skipping, but it's saying, have three meals instead

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Speaker 1: of eight through the day was associated with a general

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Speaker 1: weight reduction of one point eight five kilos and eating

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Speaker 1: more calories in the first half of the day was

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Speaker 1: associated with a one point seventy five kilogram lower body

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Speaker 1: weight overall. But perhaps most importantly and when it comes

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Speaker 1: to metabolism through the lifespan, it was the time restricted

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Speaker 1: eating specifically had lower HbA one C, which is a

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Speaker 1: to implement once you're aware of it.

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Speaker 2: You know, just try and eat more in the day

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Speaker 2: and lighter at night.

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Speaker 1: Make sure you haven't eating cut off time, whether at

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Speaker 1: seven or eight pm at night, and make sure you're

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Speaker 1: sort of giving I'd say at least three if not

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Speaker 1: four hour I was in between meals every day.

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Speaker 3: Yeah, and I think it's a really interesting study, but

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Speaker 3: I think it's important to just bring our listeners back

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Speaker 3: to remind them that the average person in this study

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Speaker 3: who we're really talking about is in the obese category.

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Speaker 3: So that's a bm I of thirty three. It's not

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Speaker 3: somebody who's looking to lose three to five kilos. It's

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Speaker 3: not a generally healthy person who's just like, oh, I'd

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Speaker 3: like to drop a couple of kilos. There's not even

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Speaker 3: someone technically in that overweight category we're talking about, you know,

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Speaker 3: obese individuals in this study. So I think most listeners

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Speaker 3: are actually quite healthy, quite active. They probably do need

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Speaker 3: to be regularly having snacks between their meals because they're

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Speaker 3: burning a lot of calories. This is really for those

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Speaker 3: people sitting in larger bodies who are largely inactive, who

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Speaker 3: probably don't need to have the extra fuel between the

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Speaker 3: majority of their meals and definitely shouldn't be grazing after dinner.

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Speaker 3: A lot of us will snack, you know, quite a bit.

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Speaker 3: We'll sit down in front of Netflix or the TV,

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Speaker 3: and we'll just have snacks after dinner because we've kind

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Speaker 3: of back ended out intake. We haven't had enough you know,

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Speaker 3: nutrition in the first part of the day, and there's

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Speaker 3: a lot of just that boredom habit type eating at nighttime.

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Speaker 3: So I think it's important to note that this is

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Speaker 3: talking about it as a subgroup of people, not probably

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Speaker 3: the average nutrition couch listener, if I'm honest, Like, we've

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Speaker 3: surveyed a lot of our clients, and we know that

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Speaker 3: a lot of people are interested in weight loss, but

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Speaker 3: a lot of them also are it's more between that

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Speaker 3: kind of three five ten kilo you know losses what

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Speaker 3: most of our listeners are aiming for, So just be

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Speaker 3: wary that it's not.

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Speaker 4: This study is really talking about people living in.

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Speaker 3: Those larger bodies who metabolically probably aren't as superior as

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Speaker 3: a lot of people who are quite active and who

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Speaker 3: do exercise quite a lot, who may get away with,

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Speaker 3: you know, happily having some milk in their tea and

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Speaker 3: coffee between meals, or happily having a snack between meals

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Speaker 3: 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 ant.

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Speaker 4: I hope that.

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Speaker 3: One's pretty good on if you're doing like a bit

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Speaker 3: of an Asian slaw or something, that one's pretty good.

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Speaker 4: 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 woollies, 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 3: No they are. They're in my local calls. They've got

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Speaker 3: the whole range of that in there in the normal

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Speaker 3: salad dressing sections.

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Speaker 1: So it's weird. Maybe it's old. I can't find them either,

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Speaker 1: but anyway, or keep looking. But the reason that there

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Speaker 1: standout is that there's so much lower in calories than

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Speaker 1: traditional dressings. Now, the first thing I'll say is they

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Speaker 1: are made in Thailand, so that might be a deterrent

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Speaker 1: for some people who prefer strain 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. So I'm just having a look at

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Speaker 1: what the serve is listed as on here. Fifteen meals,

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Speaker 1: so it's about a tablespoon, so 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 limeon 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 the eighteen calories. Just ten percent fat overall,

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

435
00:19:48,080 --> 00:19:50,480
Speaker 1: this is unheard of interdressing because most dressings will have

436
00:19:50,520 --> 00:19:53,160
Speaker 1: either fat or sugar. So if it's a low fat dressing,

437
00:19:53,160 --> 00:19:55,159
Speaker 1: they will put heaps of sugar ingredients in it to

438
00:19:55,160 --> 00:19:57,800
Speaker 1: give it the flavor. And if it's a high fat dressing,

439
00:19:57,840 --> 00:19:59,720
Speaker 1: it's obviously loaded with fat, and some of them are

440
00:19:59,760 --> 00:20:02,199
Speaker 1: twenty thy fat, so this is like a third of

441
00:20:02,240 --> 00:20:06,560
Speaker 1: the fat of a regular dressing. Ingredients water, coconut milk

442
00:20:06,640 --> 00:20:11,520
Speaker 1: is forty percent, vinegar, lime juice, green chili, salt, garlic, tapioca, starch, coriander,

443
00:20:11,560 --> 00:20:15,240
Speaker 1: buzzle leaves, cappaline leaves, vegetable gum, so again leanne. As

444
00:20:15,280 --> 00:20:18,920
Speaker 1: a dressing, it's very clean because when we talk about

445
00:20:18,920 --> 00:20:21,760
Speaker 1: clean ingredient list, I'm talking about just there's not a

446
00:20:21,800 --> 00:20:23,560
Speaker 1: whole lot of ingredients on them, and when you look

447
00:20:23,560 --> 00:20:25,560
Speaker 1: at the ingredients, most of them you would recognize as

448
00:20:25,600 --> 00:20:28,280
Speaker 1: something in your own kitchen. And that's the case for

449
00:20:28,359 --> 00:20:30,159
Speaker 1: the other one too. So I'm just looking now at

450
00:20:30,200 --> 00:20:33,679
Speaker 1: the miso and sesame one, the same water vinegar, miso

451
00:20:34,280 --> 00:20:38,159
Speaker 1: light soy sauce, Like they're incredibly minimally processed for a

452
00:20:38,280 --> 00:20:41,119
Speaker 1: dressing and with a lot of flavor, so the same

453
00:20:41,200 --> 00:20:43,760
Speaker 1: that the miso one's you know, seventy nine kiloduls per

454
00:20:43,800 --> 00:20:48,560
Speaker 1: serve incredibly low. But the only downside is they are

455
00:20:48,640 --> 00:20:52,479
Speaker 1: packed full of salt, so they're up around one thousand,

456
00:20:52,560 --> 00:20:55,440
Speaker 1: twelve hundred milligrams sodium per hundred meal, which is you

457
00:20:55,440 --> 00:20:57,159
Speaker 1: wouldn't have one hundred mili of it. But just be

458
00:20:57,240 --> 00:21:00,720
Speaker 1: mindful if you are watching your blood pressure or salt.

459
00:21:01,119 --> 00:21:03,639
Speaker 1: They are quite a salty dressing, and if you're already

460
00:21:03,640 --> 00:21:06,480
Speaker 1: having a salty kind of salad or soy based food,

461
00:21:07,240 --> 00:21:09,359
Speaker 1: you will get a nice hearty dose of salt. But

462
00:21:09,400 --> 00:21:11,800
Speaker 1: if you're not salt sensitive, you might exercise a lot,

463
00:21:12,000 --> 00:21:14,880
Speaker 1: sweat a lot through summer and sort of almost need

464
00:21:14,880 --> 00:21:15,480
Speaker 1: a bit of salt.

465
00:21:15,640 --> 00:21:16,520
Speaker 2: I can't fault them.

466
00:21:16,560 --> 00:21:18,359
Speaker 1: I think they're really good, and from what I've heard,

467
00:21:18,840 --> 00:21:21,520
Speaker 1: they're very flavorsome, so a great option if you see them,

468
00:21:21,520 --> 00:21:25,680
Speaker 1: and certainly one of the lowest calorie flavorsome salad dressings

469
00:21:25,680 --> 00:21:27,280
Speaker 1: that you can find in the supermarket.

470
00:21:27,960 --> 00:21:30,040
Speaker 3: Yeah, I really like them for a commercial salad dressing.

471
00:21:30,040 --> 00:21:33,359
Speaker 3: They're really good. Nutritionally an ingredient wise, they're great. I

472
00:21:33,400 --> 00:21:35,520
Speaker 3: don't love the taste of my must say like they

473
00:21:35,560 --> 00:21:38,399
Speaker 3: do taste to me like like a watered down dressing,

474
00:21:38,480 --> 00:21:40,320
Speaker 3: and that's essentially what it is right, and that's how

475
00:21:40,359 --> 00:21:43,040
Speaker 3: you get a really low calorie salad dressing. Like the

476
00:21:43,080 --> 00:21:45,440
Speaker 3: top ingredient is water right, it's a water down dressing.

477
00:21:45,520 --> 00:21:47,640
Speaker 3: It tastes like that to me. It's not my favorite,

478
00:21:47,640 --> 00:21:49,720
Speaker 3: Like I would much rather use I make my own

479
00:21:49,760 --> 00:21:52,320
Speaker 3: creamy dressing from say, Greek yogurt, Use a little bit

480
00:21:52,359 --> 00:21:54,919
Speaker 3: of mayonnaise, use some lemon, use some black pepper. Or

481
00:21:54,920 --> 00:21:57,200
Speaker 3: if I'm doing more of a traditional, you know, Greek

482
00:21:57,240 --> 00:21:59,760
Speaker 3: salad or a garden salad, I'll do extraversion olive oil,

483
00:22:00,200 --> 00:22:02,480
Speaker 3: something vinegar, sometimes a little bit of sesame oil, like

484
00:22:02,560 --> 00:22:04,800
Speaker 3: I prefer to make my own. Or I must say

485
00:22:04,800 --> 00:22:06,520
Speaker 3: I've been using a lot of the dressings out of

486
00:22:06,520 --> 00:22:09,080
Speaker 3: the pre made salad kits lately, just for ease that

487
00:22:09,119 --> 00:22:11,240
Speaker 3: I'm so busy. But I do give these to my

488
00:22:11,320 --> 00:22:13,720
Speaker 3: clients quite a while, and some love them. Some are like, oh,

489
00:22:13,800 --> 00:22:14,760
Speaker 3: I didn't really.

490
00:22:14,520 --> 00:22:16,480
Speaker 4: Love that, so just be worried.

491
00:22:16,560 --> 00:22:19,600
Speaker 3: Like they're a healthier product, absolutely, but they're not like

492
00:22:19,960 --> 00:22:22,439
Speaker 3: it's not eating like a caesar or ranch dressing. Like

493
00:22:22,480 --> 00:22:24,880
Speaker 3: they're just not comparable, put it that way. But they

494
00:22:24,880 --> 00:22:26,879
Speaker 3: are so much better for you nutritionally.

495
00:22:27,000 --> 00:22:28,400
Speaker 4: So it's a bit of a trade off.

496
00:22:28,960 --> 00:22:31,120
Speaker 1: Yeah, and I think if you enjoy that flavor profile,

497
00:22:31,160 --> 00:22:33,320
Speaker 1: like I've been noticing on TikTok, and because I work

498
00:22:33,320 --> 00:22:35,960
Speaker 1: with Tassau salmon, there's been a lot of those reels

499
00:22:35,960 --> 00:22:40,760
Speaker 1: around the cucumber salad that has that heavy Asian flavoring

500
00:22:40,760 --> 00:22:43,320
Speaker 1: through it. So if if that's your taste palette, where

501
00:22:43,320 --> 00:22:44,960
Speaker 1: you're doing, and if you're interested to have a look

502
00:22:45,000 --> 00:22:47,399
Speaker 1: on Instagram or TikTok you can see the cucumber salad

503
00:22:47,400 --> 00:22:49,720
Speaker 1: where they might mix it with smoke salmon or the

504
00:22:49,720 --> 00:22:53,520
Speaker 1: bagel seasoning and sort of that creamy misso Asian flavor.

505
00:22:54,119 --> 00:22:56,199
Speaker 1: It works really well with people who like that and

506
00:22:56,240 --> 00:22:58,800
Speaker 1: certainly very low calorie, so you can certainly go to town,

507
00:22:59,119 --> 00:23:01,000
Speaker 1: but just keep in mind a little bit salty, so

508
00:23:01,200 --> 00:23:03,160
Speaker 1: buffering it with lots of salad veggies is a good

509
00:23:03,160 --> 00:23:06,840
Speaker 1: way of getting the flavor without the extra calories. So yeah,

510
00:23:06,880 --> 00:23:09,919
Speaker 1: I just thought they were interesting product and yeah, the

511
00:23:10,000 --> 00:23:11,320
Speaker 1: more of those we have, the better.

512
00:23:11,800 --> 00:23:14,240
Speaker 3: Excellent, all right, And then our final segment of the week,

513
00:23:14,520 --> 00:23:16,800
Speaker 3: listener question, Well, this is a quick, quick and easy one.

514
00:23:16,840 --> 00:23:20,320
Speaker 3: Zuzi is a pilates reformer okay, to be used as

515
00:23:20,359 --> 00:23:23,120
Speaker 3: resistance space training. I know there are a lot of

516
00:23:23,280 --> 00:23:25,760
Speaker 3: pilate teachers out there who will disagree with me, But

517
00:23:25,840 --> 00:23:28,879
Speaker 3: my personal opinion is I'm not a fitness expert, I

518
00:23:28,960 --> 00:23:31,159
Speaker 3: must say. But personally, I say to my clients now,

519
00:23:31,240 --> 00:23:33,720
Speaker 3: I say, although it feels like the muscles are burning,

520
00:23:33,760 --> 00:23:36,200
Speaker 3: and it's certainly a good workout, it's not enough.

521
00:23:36,200 --> 00:23:38,200
Speaker 4: When we think about resistance based.

522
00:23:37,880 --> 00:23:40,879
Speaker 3: Training or strength based training, I want my clients to

523
00:23:40,880 --> 00:23:43,119
Speaker 3: be doing some weights. I want them to be ideally

524
00:23:43,560 --> 00:23:46,000
Speaker 3: working up to lifting kind of their body weight or

525
00:23:46,080 --> 00:23:48,040
Speaker 3: even more than that. I was reading something the other

526
00:23:48,119 --> 00:23:50,600
Speaker 3: day that said something like ninety percent of the population

527
00:23:50,680 --> 00:23:53,160
Speaker 3: can't squat their body weight, can't deadlift their own body weight.

528
00:23:53,200 --> 00:23:55,840
Speaker 3: I mean, that's ideally. We want strong women. That's what

529
00:23:55,880 --> 00:23:59,560
Speaker 3: we're aiming to create, and resistance space training. Pilates feels

530
00:23:59,560 --> 00:24:01,960
Speaker 3: like a burn, but it is not resistance space training,

531
00:24:02,000 --> 00:24:04,399
Speaker 3: So for me, it's separate. I like my clients to

532
00:24:04,480 --> 00:24:07,240
Speaker 3: do two to three days of strength based or resistance

533
00:24:07,280 --> 00:24:10,520
Speaker 3: space training. The minimum is two, ideally three, and then

534
00:24:10,560 --> 00:24:12,520
Speaker 3: they can happily do pilaratees the rest of the week

535
00:24:12,560 --> 00:24:14,800
Speaker 3: if that's what they want. But it's not the same thing.

536
00:24:14,840 --> 00:24:16,920
Speaker 3: In my books, it's very different, and you're not You're

537
00:24:16,960 --> 00:24:18,879
Speaker 3: going to get to the point where you kind of

538
00:24:18,880 --> 00:24:21,000
Speaker 3: plateau out because the body will get used to that

539
00:24:21,040 --> 00:24:23,160
Speaker 3: weight and you're not actually able to increase the weight.

540
00:24:23,160 --> 00:24:25,000
Speaker 3: There's only so much weight you can actually, you know,

541
00:24:25,040 --> 00:24:27,320
Speaker 3: lift all those little hand weights when you're doing pilaratees

542
00:24:27,400 --> 00:24:30,440
Speaker 3: or you're using the bands. It's resistance, but it's not

543
00:24:30,720 --> 00:24:33,440
Speaker 3: strength based training. Put it that way, what's your opinion.

544
00:24:33,920 --> 00:24:36,040
Speaker 1: I was laughing because when we had recently had our

545
00:24:36,040 --> 00:24:39,240
Speaker 1: retreat and our guru pilarates and yoga instructor to Neil,

546
00:24:39,400 --> 00:24:41,919
Speaker 1: took a group of women down and it was like

547
00:24:42,200 --> 00:24:44,439
Speaker 1: an abs and butt workout and you were like, oh,

548
00:24:44,480 --> 00:24:46,320
Speaker 1: I'll do it, and I was thinking, oh no, I'm

549
00:24:46,359 --> 00:24:49,280
Speaker 1: not doing that. Because the women on the retreat was

550
00:24:49,320 --> 00:24:52,120
Speaker 1: so fit. I was like, there is no way I'm

551
00:24:52,160 --> 00:24:54,359
Speaker 1: going to hop on that matt. Knowing that they all

552
00:24:54,400 --> 00:24:56,879
Speaker 1: already do pilates. I thought, I'll do the beach walk

553
00:24:57,400 --> 00:24:59,840
Speaker 1: and you said to me, oh my god, my bum

554
00:24:59,880 --> 00:25:02,680
Speaker 1: is so sore, like it.

555
00:25:02,640 --> 00:25:03,959
Speaker 4: Was so hot to burn.

556
00:25:04,800 --> 00:25:08,200
Speaker 2: So it's generally good for strength. It's like endurance and

557
00:25:08,280 --> 00:25:10,960
Speaker 2: flexibility and toning. That's how I describe it. But no,

558
00:25:11,040 --> 00:25:11,440
Speaker 2: you're right.

559
00:25:11,480 --> 00:25:13,760
Speaker 1: The evidence is that the muscle has to be underweight,

560
00:25:14,560 --> 00:25:16,560
Speaker 1: and you know you can do that even with some

561
00:25:16,600 --> 00:25:19,320
Speaker 1: handweights at a home or just using your body weight.

562
00:25:19,359 --> 00:25:22,040
Speaker 1: But unfortunately, you know, I did had a client call

563
00:25:22,160 --> 00:25:24,320
Speaker 1: just before and my client, I said, how's your exercise

564
00:25:24,359 --> 00:25:26,040
Speaker 1: and she said, I'm going to pilates twice a week

565
00:25:26,080 --> 00:25:28,040
Speaker 1: And I said, that's great, but I just need your

566
00:25:28,040 --> 00:25:29,720
Speaker 1: heart rate a bit higher, like I need you to

567
00:25:29,720 --> 00:25:31,640
Speaker 1: actually get an exercise effect as well.

568
00:25:31,680 --> 00:25:33,960
Speaker 2: So just because it feels like it's a workout.

569
00:25:33,960 --> 00:25:36,560
Speaker 1: Doesn't mean it's having the same effect from a calorie

570
00:25:36,640 --> 00:25:39,760
Speaker 1: burn and a muscle stimulating perspective. Now, we love pilates.

571
00:25:40,119 --> 00:25:41,960
Speaker 1: Most of our clients would do it. We're in full support.

572
00:25:42,000 --> 00:25:43,919
Speaker 1: We're not saying anything bad. We're saying that when it

573
00:25:43,960 --> 00:25:46,120
Speaker 1: comes to actual exercise, you've got to get that mixed

574
00:25:46,200 --> 00:25:51,080
Speaker 1: ride of flexibility, strength and cardio, and unfortunately, pilarates remains

575
00:25:51,080 --> 00:25:55,119
Speaker 1: in that flexibility component unless you're doing active weights with it,

576
00:25:55,160 --> 00:25:58,000
Speaker 1: because I think some studios do have weight, but it's

577
00:25:58,040 --> 00:26:00,280
Speaker 1: more common just to use the machine or your own

578
00:26:00,280 --> 00:26:01,959
Speaker 1: body weight and you won't get that same effect.

579
00:26:02,200 --> 00:26:04,240
Speaker 3: Yeah, but again it's small weights, like you're picking up

580
00:26:04,280 --> 00:26:06,119
Speaker 3: you know, two three little dumbells, and you might be

581
00:26:06,119 --> 00:26:09,359
Speaker 3: doing higher reps, but it's not you know, that traditional

582
00:26:09,359 --> 00:26:11,720
Speaker 3: strength training like we've talked about, like it might be

583
00:26:11,800 --> 00:26:14,000
Speaker 3: you know, the lower range where you're using you know,

584
00:26:14,200 --> 00:26:15,880
Speaker 3: a twenty kilo dumbbell, you're not.

585
00:26:15,880 --> 00:26:18,119
Speaker 4: Using two kilo arm weights. So it's very different.

586
00:26:18,119 --> 00:26:19,760
Speaker 3: And I know a lot of the popular you know

587
00:26:20,080 --> 00:26:22,359
Speaker 3: fitness girls online now do poldes as well.

588
00:26:22,359 --> 00:26:24,439
Speaker 4: It's very very popular. We're certainly not against it.

589
00:26:24,480 --> 00:26:26,640
Speaker 3: I don't mind a plates class or two, but it's

590
00:26:26,640 --> 00:26:30,000
Speaker 3: certainly not strength based training. It's very different, and particularly

591
00:26:30,080 --> 00:26:32,439
Speaker 3: once you're getting past that age of forty, it is

592
00:26:32,480 --> 00:26:35,960
Speaker 3: so incredibly important that you're putting your muscles under you know,

593
00:26:36,160 --> 00:26:39,119
Speaker 3: load and actually lifting some heavier stuff, and you certainly

594
00:26:39,200 --> 00:26:41,760
Speaker 3: can't do that with just little two three kilo It

595
00:26:41,840 --> 00:26:43,720
Speaker 3: might be enough to start with for someone who's never

596
00:26:43,760 --> 00:26:45,919
Speaker 3: done anything, but if you have a good, you know,

597
00:26:46,040 --> 00:26:49,240
Speaker 3: base of training, or you've been doing polades for many years,

598
00:26:49,280 --> 00:26:51,200
Speaker 3: it's certainly not enough. The body gets to the point

599
00:26:51,200 --> 00:26:54,679
Speaker 3: where it's adapted and it's no longer considered actual strength

600
00:26:54,680 --> 00:26:57,560
Speaker 3: based training. You actually need to you know, mix it

601
00:26:57,640 --> 00:27:00,000
Speaker 3: up and do something different and actually lift some heavier.

602
00:27:00,280 --> 00:27:03,000
Speaker 3: So have you been lifting the same two three kilogram

603
00:27:03,080 --> 00:27:05,639
Speaker 3: arm weights for you know, six months, twelve months, a

604
00:27:05,680 --> 00:27:07,840
Speaker 3: few years now, You certainly need to move it up

605
00:27:07,840 --> 00:27:10,760
Speaker 3: and actually progress and actually get stronger with some.

606
00:27:10,680 --> 00:27:13,639
Speaker 4: Of those lifts as well. That's ideally the goal long term,

607
00:27:13,840 --> 00:27:14,160
Speaker 4: all right.

608
00:27:14,200 --> 00:27:15,600
Speaker 1: And when that brings us to the end of the

609
00:27:15,640 --> 00:27:17,840
Speaker 1: new Usian couch for another week, please keep telling your

610
00:27:17,840 --> 00:27:20,000
Speaker 1: friends about us, and if you haven't already, checked out

611
00:27:20,000 --> 00:27:25,000
Speaker 1: our growing product range at Designedbydietitians dot com and we'll

612
00:27:25,040 --> 00:27:26,920
Speaker 1: see you next Wednesday for a regular episode.

613
00:27:26,960 --> 00:27:28,359
Speaker 4: Drop catch you guys next week