Speaker 1: Have you ever lost weight and wondered where does the
Speaker 1: body fat actually go? On today's episode of The Nutrition Couch,
Speaker 1: we deep dive the science of fat loss and explain
Speaker 1: what happens to the fat when you actually lose it. Hi,
Speaker 1: I'm Leanne Ward and I'm Sussie Burrow, and together we
Speaker 1: bring you The Nutrition Couch, your weekly podcast that keeps
Speaker 1: you up to date on everything that you need to
Speaker 1: know in the world of nutrition.
Speaker 2: As well as all things fat loss.
Speaker 1: We chat through our diet tricks for winter, We've got
Speaker 1: a new protein coffee in the supermarket, and our listener
Speaker 1: question is all about oxalates. But to kick us off today, Susie,
Speaker 1: we are chatting a little bit of a fun topic
Speaker 1: with a little bit of science behind it.
Speaker 2: Where does the fat go when you lose it?
Speaker 1: And I must admit, for many, many, many many years,
Speaker 1: I was like, well, you just like sweat it out,
Speaker 1: don't you. And then I went through my degree and
Speaker 1: you know, I learned about this science and I thought, well,
Speaker 1: this is a very interesting concept because we actually breathe
Speaker 1: it out. It's one of the very most fascinating facts
Speaker 1: about nutrition. When we lose body fat, we actually breathe
Speaker 1: it out. So body fat is broken down into carbon atoms,
Speaker 1: which are basically converted into carbon dioxide, and we breathe
Speaker 1: or we exhale that carbon dioxide out through our lungs.
Speaker 1: So the majority of fat that we lose actually leaves
Speaker 1: the body through breathing it out. I guess at some
Speaker 1: point I thought, what makes sense if you just kind
Speaker 1: of like reabsorb it back into your body. Maybe, but
Speaker 1: actually it breaks down into carbon dioxide and we breathe
Speaker 1: it out. A small amount does leave the body through
Speaker 1: water as well, so we can sweat a small amount out,
Speaker 1: we can cry it out through our tears, it can
Speaker 1: kind of disappear through other bodily fluids, but the bulk
Speaker 1: of what we actually lose when it comes to fat
Speaker 1: is actually breathed out. And I did a post about
Speaker 1: this on Instagram and it got received quite well. But
Speaker 1: then I had a whole bulk of people dming me
Speaker 1: afterwards saying, well, okay, if we breathe it out, so
Speaker 1: when I do a workout and if I pant heavier
Speaker 1: and I breathe really heavy, I'll lose more, right, And
Speaker 1: I had to write back and say it, and I
Speaker 1: actually no, unfortunately not. Wouldn't that be nice because that
Speaker 1: would make that loss a lot easier if we just
Speaker 1: panted a little harder, But it actually doesn't work like
Speaker 1: that because to actually lose body fat, you have to
Speaker 1: be in a calorie deficit. You have to technically undereat
Speaker 1: in order to have those fat bells shrink down and disappear,
Speaker 1: and then to get rid of that through the body.
Speaker 1: The body then breaks that down and you know, we
Speaker 1: breathe it out, so it doesn't just magically disappear the
Speaker 1: harder you breathe. Unfortunately, you have to decrease the fat
Speaker 1: cells through the process that is a calorie deficit, and
Speaker 1: then the way that the body actually gets rid of
Speaker 1: that is through the carbon dioxide and breathing it out.
Speaker 1: So yeah, a little fun fat for the podcast. So,
Speaker 1: if you were, on average to lose about ten kilograms
Speaker 1: of body fat, around eight and a half kilograms of
Speaker 1: that would leave the body through your lungs as carbon
Speaker 1: dioxide another roughly kill on a half of that would
Speaker 1: leave the body through water, so most of it is
Speaker 1: actually exhaled. So yeah, funnily enough, the next time someone
Speaker 1: tells you you sweat your fat out, at the gym,
Speaker 1: you can tell them, actually.
Speaker 2: No, you breathe it out, which is interesting, isn't it.
Speaker 3: I think the thing that's interesting is the fact the
Speaker 3: body works really like a machine and it's a fuel cycle,
Speaker 3: because I think we're taught, oh, you're burning fat or
Speaker 3: you're burning carbohydrate, and it doesn't work like that either.
Speaker 3: It's a complete cycle. So that's why sometimes you can
Speaker 3: be eating two little carbohydrate to optimally metabolize fat, because
Speaker 3: it's like a cycle.
Speaker 4: You sort of start with carbohydrate.
Speaker 3: And then you move on to fat, and it's proportionally
Speaker 3: amounts of calories that you're burning. Basically lean the body
Speaker 3: is so incredibly smart, like we are just so naive
Speaker 3: to think we've got any real control over things. Like
Speaker 3: it's out smarts at every given turn. And that's why
Speaker 3: I'll describe it to clients that when they're losing body fat,
Speaker 3: particularly if they've carried weight for a while, they'll often
Speaker 3: notice changes in body shape and size before numbers on
Speaker 3: the scales. And what I'll describe to them is that
Speaker 3: your body has to mobilize the fat to burn it. Basically,
Speaker 3: it's a whole system. And if you've had fat sitting
Speaker 3: there for twenty years. It doesn't just move quickly to
Speaker 3: be burnt like it doesn't like it. The body likes
Speaker 3: to store, not burn, which is why it's so easy
Speaker 3: to gain weight. So when you do notice those changes,
Speaker 3: it's almost the body is mobilizing old fat stores to
Speaker 3: enter these cycles in a cellular level. And of course,
Speaker 3: the best thing for all of us to know is
Speaker 3: that the more muscle must we have, the more metabolically
Speaker 3: efficient we are, because that's what actually burns calories. So yeah,
Speaker 3: it just takes us back to physiology one I one
Speaker 3: at university, doesn't it, But yeah, it's actually super fascinating.
Speaker 3: And as I said, why, sometimes you need that long
Speaker 3: period of time to see distinct changes in body composition,
Speaker 3: and those changes in measurements are the most pronounced suggestion
Speaker 3: that things are changing in the body, sometimes even before
Speaker 3: the scales, and that's why you have to look at
Speaker 3: a number of different measures. But the best thing at
Speaker 3: the gym, of course, is often heart rate as well
Speaker 3: to making sure you're getting that burning efficiency. What I
Speaker 3: see all the time is clients who are moving a lot,
Speaker 3: but not actually training the muscle to burn calories more efficiently.
Speaker 3: And the best way you can infer that is from
Speaker 3: h heart rate. I'm seeing a lot of women who
Speaker 3: are happy to do their walks and happy to lift weights,
Speaker 3: but their heart rate never goes much beyond one one twenty.
Speaker 3: And really to train the cell to be more efficient
Speaker 3: and burn glucose as the first feel more efficiently. It's
Speaker 3: about getting the heart rate working harder that good or
Speaker 3: cardio of the eighties and nineties. So yeah, the heart
Speaker 3: rate will tell you a lot about what's going on
Speaker 3: in proportions of calories. And that's why you can be
Speaker 3: doing a lot in your head but not seeing any
Speaker 3: change in body composition. And it's highly likely your body's
Speaker 3: used to what you're doing. But it comes back down
Speaker 3: to training the muscle to burn more, and really you've
Speaker 3: got to get that heart rate to that one point
Speaker 3: that Panting has described, which is indicative of burning more fuel.
Speaker 3: You're taking more oxygen in and burning more effectively. So yeah, fascinating,
Speaker 3: but yeah, no, we don't just leave the fat behind
Speaker 3: on the road when we drop it off, which is disappointing.
Speaker 1: I will also make a quick point that I was
Speaker 1: talking to one of my clients about this. Like you said,
Speaker 1: if you've had, you know, fat hanging around for ten
Speaker 1: twenty years. It doesn't just immediately disappear. And what also
Speaker 1: happens to fat cells, which I think is surprise this
Speaker 1: is a lot of people, But when you really think
Speaker 1: about it, it makes sense why losing weight for some
Speaker 1: people is actually the easy part. Maintaining it and keeping
Speaker 1: it off is the difficult part. Because when you actually
Speaker 1: lose weight, your fat cells mostly shrink. They don't just vanish,
Speaker 1: they don't just disappear into thin air. They just shrink down.
Speaker 1: So that is one of the main reasons why fat
Speaker 1: loss is incredibly difficult to maintain, because the body still
Speaker 1: has the fat cells available to basically refill if excess
Speaker 1: energy is consistently consumed. If you're eating above the amount
Speaker 1: of calories that you need, you're having blowouts every weekend.
Speaker 1: You've done a really strict diet, you've lost the weight,
Speaker 1: then you've gone back to your normal eating, you're going
Speaker 1: to put the weight back on again because the fat
Speaker 1: cells can shrink down and they can also very easily
Speaker 1: refill as well, and that's why so many people are
Speaker 1: so prone to putting back on the weight after they've
Speaker 1: lost it. So it's not just a good idea to
Speaker 1: work with a dietitian to lose the weight. It's actually
Speaker 1: a great idea to work with a dietitian to maintain
Speaker 1: the weight loss as well, because for a lot of
Speaker 1: people it comes on far quicker than it ever came off.
Speaker 1: So that's just another important point as well, and just
Speaker 1: sort of understanding how the human body actually works as well,
Speaker 1: and that's why so many people have such a hard
Speaker 1: time keeping it off. It just creeps on so quickly
Speaker 1: because those fat cells are just there and the ability
Speaker 1: to refill them is pretty easy, particularly if you've had
Speaker 1: a few nice, big weekends or something.
Speaker 3: Or yes, like you said, eating wealth four days a week,
Speaker 3: and then the weekend comes and underes all the work
Speaker 3: very quickly. Well, not unrelatedly, and it is winter, and
Speaker 3: winter does tend to mean that we are less likely
Speaker 3: to press pause or snooze on the alarm, not quite
Speaker 3: make it to the gym, skip those afternoon sessions, not
Speaker 3: get up early morning and do a walk, then like
Speaker 3: to sit on the couch with a lot of Netflix
Speaker 3: and comfort food, things that tend to be hiring calories,
Speaker 3: And before you know what, we come to spring and
Speaker 3: the pants are on, the clothes are all a little
Speaker 3: bit snug, and you think, how has this happened to me?
Speaker 3: And what we would like to say is the time
Speaker 3: to act is now. So if you can't afford a
Speaker 3: European holiday where you spend the next month or so
Speaker 3: in Europe walking around and eating salads and seafoods, the
Speaker 3: time to act is now, is it not the ad
Speaker 3: and take control before it is too late. So we
Speaker 3: thought it was time to share our best diet tricks
Speaker 3: for winter. This is a segment we tend to do
Speaker 3: yearly annually, but there's a reason for that because it
Speaker 3: is so easy to gain weight. And I would actually
Speaker 3: argue it's not the food, because I think the food
Speaker 3: there's always heaps nips of food around. It's the lack
Speaker 3: of activity. Like I've had so many clients in the
Speaker 3: past week say to me, I couldn't go out because it.
Speaker 4: Was raining, and I was thinking, well, it didn't rain
Speaker 4: all the time, like put a rain coat on.
Speaker 3: And again I think I've said that joke last year too,
Speaker 3: Like we do tend to use every excuse under the sun.
Speaker 3: So if I was putting energy into anything right now,
Speaker 3: it would be to be making sure that you've got
Speaker 3: a default or a backup option for working out, particularly
Speaker 3: if you work and live in the Southern States Melbourne, Tasmania.
Speaker 3: Like it isn't pleasant to go out. It's dark very early.
Speaker 3: I'm in Sydney and I have to be honest, it's
Speaker 3: so pitched like at six o'clock even with my dog.
Speaker 3: I'm a bit like, well, it's not great to be walking.
Speaker 3: But you've got to have a back then. So you've
Speaker 3: either got to commit to a short term gym membership
Speaker 3: somewhere like any time where you can literally go after
Speaker 3: work and walk on the treadmill or use the exercise bike,
Speaker 3: or if you know you're not going to do that,
Speaker 3: either you know, hire an exercise bike or a treadmill.
Speaker 3: There's always heaps of them online. People are flogging because
Speaker 3: they don't use them. But you've got to get it
Speaker 3: and make a commitment because there's no way if you
Speaker 3: don't do any exercise through winter, let alone walking, there's
Speaker 3: no way you'll get off scott free. When it comes
Speaker 3: to weight like, you've got to move just to prevent
Speaker 3: weight gain, let alone if you want to lose it.
Speaker 3: So my focus would really be making sure that you've
Speaker 3: made a plan to move an exercise and walking for
Speaker 3: most of us isn't enough.
Speaker 4: You've got to walk on an incline, you've.
Speaker 3: Got to get the heart rate up, you've got to
Speaker 3: get cycling on a bike. So you know, don't kid
Speaker 3: yourself thinking, oh, I'm going to go for a walk
Speaker 3: and then it's raining, cold, wet, you're tired. It never
Speaker 3: happens like this is the daily decisions that add up.
Speaker 3: So yeah, that's the first thing. You've really got to
Speaker 3: think of an alternative for the exercise options, particularly if
Speaker 3: you're living in a colder climate. The second thing I
Speaker 3: would do is that if you know that you do
Speaker 3: spend weekends out socializing with alcohol, pub food, indulging in curries, casseroles,
Speaker 3: group barbecues where there's so much food around, you've got
Speaker 3: to have some lighter meals in the week, and that
Speaker 3: is having just a soup, that is having just a
Speaker 3: plain grill of fish and roasted veggies. So really making
Speaker 3: sure that you have the lighter meals each week and
Speaker 3: load up. If you're doing winter comfort foods, most of
Speaker 3: them you can make significantly lighter just by loading up
Speaker 3: the veggies. So if you're doing stir fry curry, which
Speaker 3: is heavier, do it with cauliflower rice. I did the
Speaker 3: other day. I've been doing some new recipes and I
Speaker 3: did a chicken pie and I wrap them in filo. Now,
Speaker 3: it was messy, but it works. They tasted just as
Speaker 3: good as the good or puff pastry. You don't need it,
Speaker 3: or you know, you buy pies, don't eat all the pastry.
Speaker 3: It's so thick on there. You only need a little
Speaker 3: bit to get that flavor. So there's definitely alternatives in
Speaker 3: most meals that you're cooking that you can have a
Speaker 3: lighter version. If you're doing a roast for the family,
Speaker 3: stick to the chicken breast, ditch the thigh, ditch the drumstick,
Speaker 3: go for the pumpkin over the heavier abohydrates. Like you know,
Speaker 3: it's quite easy to make these swaps, but you've got
Speaker 3: to make a distinct decision to do so, because otherwise
Speaker 3: you just lose June July. Before you know it, it's
Speaker 3: August and you're wondering why you're heavier and not feeling
Speaker 3: as great in your body. And the third thing I
Speaker 3: would say is if you're regularly eating out and uber
Speaker 3: eatsing or even cafe breakfast. Just cutting back on those
Speaker 3: to once or twice a week at most will make
Speaker 3: a massive difference, because even if you're choosing their lighter
Speaker 3: options at places like the Mexican or Thie or fish Bowl,
Speaker 3: they're double the calories or el Janna like we've got
Speaker 3: el Janna near us, Like the meals are like a
Speaker 3: thousand calories, you know, and it might be chicken and salad,
Speaker 3: it's still high calorie. So you can limit those heavier
Speaker 3: meals to just once or twice a week, you're going
Speaker 3: to go a long way and keeping the calories under
Speaker 3: control through this time of the year when it's easy
Speaker 3: to pick up a takeaway and Uber eats.
Speaker 2: Yeah, one hundred percent.
Speaker 1: And I think in this time of year, like we
Speaker 1: want the warm and comforting foods. You don't have to
Speaker 1: shy away from them and no offense. So like cauliflower
Speaker 1: rice is not rice doing that one, but the rest
Speaker 1: of them are really good good solutions. But I love
Speaker 1: a good solocal give meala. I can find I can
Speaker 1: pack so many veggies in.
Speaker 3: And people can eat more cauliflowers that's very negative.
Speaker 2: I don't like coliflower. It just in the curries.
Speaker 1: If you even notice, if you even notice, yes you
Speaker 1: do notice, Come on, hit us up on Instagram.
Speaker 2: Do you notice of cauliflower rice?
Speaker 3: Is rice starts get canceled online like it's hard enough.
Speaker 4: Don't even start that.
Speaker 3: Okay, well, let's say brown rice, brown or black rice
Speaker 3: A little bit, A little bit anyway.
Speaker 1: Where I was going with that is local because I
Speaker 1: love my Solcal guy. I've been doing local because for
Speaker 1: a month it's such an easy, great way. When I'm
Speaker 1: buying meat as well, I'll buy just a bit of
Speaker 1: chuck steak. It's a lot cheaper than obviously buying like
Speaker 1: an I feel it or something.
Speaker 2: You've got to trim it really well.
Speaker 1: So I always buy a bit more because you trim
Speaker 1: quite a lot of the fat off.
Speaker 2: And then you just pack that socle with so many veggies.
Speaker 1: And the base is just so simple, like a tin
Speaker 1: or two of tomatoes, a bit of you know, a
Speaker 1: cup of red wine if you want to, you can
Speaker 1: leave it out, a bit of beef broth in there,
Speaker 1: and then just onion, garlic, and it just makes such
Speaker 1: a great base. You could do so many things in
Speaker 1: the slow cooka and soups is Susie mention, it's just
Speaker 1: such an easy way to get in the vegetables, Like
Speaker 1: it's so hard to sit down to a salad in
Speaker 1: the middle of winter, particularly when it's rainy.
Speaker 2: Like I get it, Susie gets it. We're only human.
Speaker 1: We don't eat a lot of salad in winter either.
Speaker 1: But soup is a really great way, so local good
Speaker 1: meals or a really great way to get in that
Speaker 1: veggie and get in that protein as well, because obviously,
Speaker 1: like a lot of comfort based meals don't have a
Speaker 1: super high amount of protein, and we know how important
Speaker 1: protein is, particularly starting your day off with a balance
Speaker 1: amount twenty thirty grams at breakfast, thirty grams at lunch,
Speaker 1: thirty forty grams at dinner. That higher protein amount controls
Speaker 1: blood sugar levels, control satiety, helps with metabolic health. There's
Speaker 1: just so so many benefits, particularly for women as they age,
Speaker 1: where if your goal is to increase your body composition,
Speaker 1: like change your body composition, put on some lean muscle mass,
Speaker 1: you need to have that higher protein diet. And if
Speaker 1: your goal is weight loss as well, so getting in
Speaker 1: that protein from great sauces like eggs and cottage cheese
Speaker 1: together good combo. You might do eggs and smoke salmon
Speaker 1: or avocado cottage. She smoked salmon. Sort of combineding some
Speaker 1: of those protein choices to give you that higher amount
Speaker 1: can be really really great for hunger because the reality
Speaker 1: is a lot of people feel hungrier when it rains,
Speaker 1: when it's cold. Susan, you know, I both have clients
Speaker 1: who Texas and they go away so hungry today, and
Speaker 1: it's like, are you hungry or is it just because
Speaker 1: it's raining, or you hungry it's just cold today. So
Speaker 1: a lot of the time, those colder, darker, wetter days
Speaker 1: make us feel more hungry. So that extra protein bulk,
Speaker 1: that extra vegetable bulk can go a really really long way.
Speaker 1: So casseroles, curries, baked dishes. You know, you can do
Speaker 1: a pasta bake and reduce down the amount of pasta
Speaker 1: and double up the amount of vegetables in there still
Speaker 1: have a warming, comforting meal that the macronutrient.
Speaker 2: Distribution is a little bit different.
Speaker 1: So Susie's mentioned the other big hitters, like the exercise levels,
Speaker 1: getting the heart rainar but they're probably the best diet
Speaker 1: tricks for winter to ensure that you come out the
Speaker 1: other side into spring and you know your genes are
Speaker 1: actually doing up properly, you're feeling good in your clothes,
Speaker 1: and you haven't put on that, you know, extra two
Speaker 1: three kilos over winter, because that's what is really really
Speaker 1: difficult to get back off on a lot of people.
Speaker 1: They might put on a kilo or turble winter and
Speaker 1: it never really comes back off again. And that's where
Speaker 1: people can find that you know, they put on you know,
Speaker 1: five kilos over the last maybe five six, seven years,
Speaker 1: because it's just that very slow creep each winter or
Speaker 1: over Christmas and it never really comes back off again either.
Speaker 3: I think the other one that you've reminded me is
Speaker 3: having a hot lunch. I find when people are having
Speaker 3: to sandwiches or wraps or salads, they don't feel fulfilled.
Speaker 3: I think when it's a bit dreary outside, you're not
Speaker 3: feeling it at work, and you're likely to need that
Speaker 3: hot chocolate in the afternoon.
Speaker 4: I'd say, have leftovers and hot food for lunch.
Speaker 3: So do the curry, then, do the spaghetti bolonnaise then,
Speaker 3: because then you feel really nice and satisfied all afternoon
Speaker 3: and you don't get that kind of craving that kicks
Speaker 3: off in the mid afternoon, so that's another trick that
Speaker 3: tends to work really, really well. Speaking of which leanne
Speaker 3: some warming foods, there's new protein coffees in the supermarket,
Speaker 3: which doesn't surprise me, and I've seen recently Starbucks too
Speaker 3: have started a protein range, although there's on my mind
Speaker 3: you're a little bit high at thirty five grams and
Speaker 3: a drink, you don't really need that. But this will
Speaker 3: be a product that you might have seen. This is
Speaker 3: the Macona Protein Latte coffee, which I thought was a
Speaker 3: fascinating product and I'll be super interested to see if
Speaker 3: it survives in supermarket because it's marketed as ten grams
Speaker 3: of protein per serve, which is not insignificant, and it
Speaker 3: is retailing for ten dollars at Woolley's at time of recording.
Speaker 3: And I said to you, what do you think. Let's
Speaker 3: have a little look at it now. I've had one
Speaker 3: person posts they really like it as well. I think
Speaker 3: as a bit of a coffee snow if I'm honest,
Speaker 3: I have my daily latte from the coffee shop. I
Speaker 3: myself don't buy kind of instant coffee or things like that,
Speaker 3: but they can be incredibly cost effective like I know,
Speaker 3: particularly people who are rural and who don't have access
Speaker 3: to coffee shops or briisters all the time, or who
Speaker 3: simply want to be more budget conscious and save some
Speaker 3: money because your coffee, My coffee in Sydney is good.
Speaker 3: I get a large three quarter skim Laarte at my
Speaker 3: local and they use little math in it, A very
Speaker 3: nice coffee only for fifty I pay each day. But
Speaker 3: Leanne in bris Vegas, which you think could be cheaper,
Speaker 3: what do you pay six fifty or something?
Speaker 2: Crazy?
Speaker 1: Yeah, David and I coppee snobs, so we hunt around
Speaker 1: for the best coffee and together I get siin milk,
Speaker 1: so I get slugged an extra dollar for that. David
Speaker 1: gets skim milk and we pay I think fourteen seventy
Speaker 1: or something for two medium Yes copies, I know makes me.
Speaker 3: Cry, and mine is particularly cheap, like most of them
Speaker 3: in the area are not like that, and I can
Speaker 3: see how people are just like that is ridiculous. And
Speaker 3: then the other thing, actually someone told me the other
Speaker 3: day is that they've started to only pay cash because
Speaker 3: every time they were putting through their tap the cart
Speaker 3: it was costing them fifty cents.
Speaker 4: And I thought, that's that's right.
Speaker 3: There's a lot of surcharges we're paying when we're tapping,
Speaker 3: and I thought, oh, that's quite savvy too, just tab
Speaker 3: your coins.
Speaker 4: Anyway, I digress.
Speaker 3: So it is quite budget friendly if you find a
Speaker 3: mix at home that you actually enjoy. So I think
Speaker 3: for a lot of people this could be a really
Speaker 3: viable option. So let's have a look at the nutritionals.
Speaker 3: So the first ingredient is bovine collagen so not marine
Speaker 3: collagen and animal based collagen forty seven percent, followed by milk,
Speaker 3: solid sugar, instant coffee powder at nine percent, glucose syrup,
Speaker 3: sol vegetable oils, flavors, salt, vegetable oil, vegetable gum, stabilizes,
Speaker 3: a mulsifier and caking agent. Now, I would say that
Speaker 3: this is a very similar kind of mix to those
Speaker 3: instant coffee sashets, because to create that texture and mouth
Speaker 3: feel with milk that is long life, you have to
Speaker 3: add these additives in is it ultra process? Absolutely, you're
Speaker 3: not going to get the same as a fresh barwster
Speaker 3: coffee with protein in it in a product in a
Speaker 3: little sashet or powder. That's just it is going to
Speaker 3: be absolutely an ultra processed food, so with added sugars
Speaker 3: to make it taste good. So if I look at
Speaker 3: the nutritionals, Oh there's a couple of flavors.
Speaker 4: Actually did you know that?
Speaker 1: Man?
Speaker 2: Yeah, there's a caramel one. What's that one?
Speaker 3: Caramel lache? Oh maybe we should look to the one.
Speaker 3: I'll look at that sugar in a minute. Can you
Speaker 3: read them? Because I can't find them, and I'm going
Speaker 3: to look up the caramel one.
Speaker 1: It says eight servings per pack, so ten dollars the tin.
Speaker 1: You've got eight servings per pack. Actually I know a
Speaker 1: bit about this, Suzi because my friend Keisha. Shout out
Speaker 1: to Kisha, she's a nutrition couch, very loyal fan out.
Speaker 4: We love Keisha.
Speaker 2: I lovely Kisha.
Speaker 4: She supports us so much, think you.
Speaker 1: So she sent me this and she's like, what do
Speaker 1: you think? So I've been down a bit of a
Speaker 1: rabbit hole. But the tin makes eight servings. So if
Speaker 1: you prepare it as directed in a twenty gram serp,
Speaker 1: which is you know, good sort of what teap spoon
Speaker 1: or something, you're getting three twenty killer jewels, which is
Speaker 1: roughly seventy five calories ten grams of protein. As they advertise,
Speaker 1: very low fat, less than a gram of fat, less
Speaker 1: than a gram of saturated seven point seven grams of carb,
Speaker 1: six point five of that being sugar, minimal dietary FIB
Speaker 1: and minimal sodium as expected. So as she said, it
Speaker 1: is a ultra processed food. You know, there's vegetable oil,
Speaker 1: there's vegetable gum, there's a mulsifiers as stablers. But like
Speaker 1: you said, these types of instant sashet coffees do froth
Speaker 1: up really well, like they have a really good frost
Speaker 1: on it. So I have used some of those when
Speaker 1: I used to work at the hospital. I always used
Speaker 1: to use like one of those little saschets or something
Speaker 1: because I was, you know, didn't wasn't really making good
Speaker 1: money back when I first got employers in New Grad
Speaker 1: and I couldn't really afford my coffee shop coffee every day,
Speaker 1: so I used to use so sachets as a budget
Speaker 1: little hack. But they do froth pretty nicely. But when
Speaker 1: you think about it, like I get a medium soy
Speaker 1: cappuccino that's my order, is it way more expressive than
Speaker 1: there's absolutely I'm not debating the costs, but about a
Speaker 1: cup of soy milk or a cup of skin or
Speaker 1: a cup of fool cream. How's about eight grams of
Speaker 1: protein anyway? So would I be having this for an
Speaker 1: extra one or two grams of protein? No?
Speaker 2: Is it more budget friendly?
Speaker 4: Yes?
Speaker 1: But also is it way more process Also yes, you're
Speaker 1: also not getting the calcium in that you would get
Speaker 1: from a normal cup of milk as well, So a
Speaker 1: Borista style coffee or making yourself with some normal instant
Speaker 1: coffee on a cup of hot milk is in my opinion,
Speaker 1: a better choice nutritionally. You are getting also better quality protein.
Speaker 1: So bovine collagen is absolutely fine, but the collagen is
Speaker 1: not a complete You're lacking some of the essential amino acids.
Speaker 1: So if you were using this, as I always say,
Speaker 1: collagen protein isn't the best like post workout protein because
Speaker 1: you are lacking some of those essential amino acids. It
Speaker 1: doesn't contain the loucine in there, which is what's needed
Speaker 1: to activate muscle protein synthesis. So if your goal is
Speaker 1: like gaining muscle mass, using a collagen protein isn't a
Speaker 1: good idea. Using something like a WPI protein powder is
Speaker 1: much better. Yes, there is protein in collagen but it's
Speaker 1: not the best type of complete protein. It just feeds
Speaker 1: into that overall protein intake for the day. So I
Speaker 1: don't have a problem with the protein in collagen, but
Speaker 1: just be careful.
Speaker 2: What you're using it for.
Speaker 1: If it was tasty and the clients loved it, I
Speaker 1: wouldn't take it away, like I'd be fine with them
Speaker 1: having it, knowing that it does contain a lot of
Speaker 1: extra I guess, like fililsin and mulsifiers and vegetable oil
Speaker 1: as well, which is probably not needed. But I guess if,
Speaker 1: as you said it, if you're wanting to save a
Speaker 1: bit of money, you're looking for a little bit more
Speaker 1: than just a standard instant coffee, You're looking for more
Speaker 1: of that nice, frothy experience, I would probably recommend it,
Speaker 1: but I don't really think the protein is that significant.
Speaker 1: I'd rather my clients used to sache and you know,
Speaker 1: made that on warm milk or something, because then at
Speaker 1: least they're getting into some calcium with their skim milk
Speaker 1: as well. That's kind of my thoughts, but it's not
Speaker 1: I wouldn't recommend it, but I also would not I
Speaker 1: wouldn't personally buy it myself, but I think it's interesting.
Speaker 1: They just jumped on the protein trend, haven't they, But
Speaker 1: they've also forgot that if you make it your coffee
Speaker 1: on a cup of milk, you're also getting in a
Speaker 1: close to ten grams of protein anyway, if you're using
Speaker 1: dairy milk or soy milk.
Speaker 4: That is true. Actually, that's a good point. Yeah, I'm
Speaker 4: like you. I think it's super interesting.
Speaker 3: I think that for people who are using sashet coffee
Speaker 3: without the calcium, without the protein, this is a way
Speaker 3: to get some protein in. I'm actually these sugars are
Speaker 3: actually pretty good on it. Like I looked at the
Speaker 3: caramel latet one, it's not significantly more sugar for that one.
Speaker 3: So I think as a once a day kind of
Speaker 3: a little indulgent hit of caffeine that you like that
Speaker 3: tastes good and gives you a bit of protein.
Speaker 4: I don't have a problem with it. Would I buy it?
Speaker 3: No, it's not a product for me, but I buy
Speaker 3: coffee at the shop, so it's definitely affordable if you
Speaker 3: like it as well. So yeah, I think it will
Speaker 3: be interesting to see if it survives and see if
Speaker 3: there's a mark for this kind of product. Because my
Speaker 3: gut feeling with it, just as looking at a sociological
Speaker 3: perspective is that I think generations, say forty down would
Speaker 3: even fifty down a coffee drinkers. These are the people
Speaker 3: who have had Barista coffee in their lives for their
Speaker 3: whole life. You know, they've been happy to spend four
Speaker 3: five six bucks a day since they are twenty, whereas
Speaker 3: my parents, who are in their late seventies, they would never,
Speaker 3: very rarely spend five six dollars on a coffee unless
Speaker 3: it was something special. And I think that supermarket products
Speaker 3: like this suit that boomer generation, and I don't know
Speaker 3: if they would pay for protein in their coffee, but
Speaker 3: I could be wrong. That's just my gut feeling with
Speaker 3: it. It would for me be a market of a fifty
Speaker 3: sixty year old who enjoys coffee, who doesn't want to
Speaker 3: spend money on a Barristo coffee, who is knowing that
Speaker 3: maybe I need more protein, and whether that's enough to
Speaker 3: keep it in supermarket will be interesting to see because
Speaker 3: my mum and dad wouldn't look twice at this product.
Speaker 3: It's just they don't. They use good old incidant with milk.
Speaker 3: That's just how they've rolled since the seventies and eighties.
Speaker 3: So yeah, I think that's actually they've got a coffee
Speaker 3: machine now, I should say, but yeah, that's what I think.
Speaker 3: When you look at supermarket, you got to think who
Speaker 3: is the target audience for this? And I don't think
Speaker 3: that people in their forties and thirties are buying this.
Speaker 3: I think they're still they're happy to spend on an
Speaker 3: oat laste or whatever. So but we'll see. But I thought, yeah,
Speaker 3: it super interesting, and yeah, I wouldn't give it anything specific.
Speaker 3: I think if you like it, have it, it's no
Speaker 3: real harm. I'd say one a day. I wouldn't be
Speaker 3: encouraging someone to have twelve grams of added sugars from
Speaker 3: their coffee. But yeah, the only downside, like you described,
Speaker 3: is they're not getting any calcium from the milk, which
Speaker 3: is a rich source of calcium in the diet of
Speaker 3: many people.
Speaker 1: I will say, though, I'm interested because when you mentioned
Speaker 1: something about this is a good way to have a coffee,
Speaker 1: to me, like, these instant coffees don't have a lot
Speaker 1: of caffeine, and it's interesting that they don't have to
Speaker 1: label the caffeine anywhere, right, And when you look at
Speaker 1: the ingredients. The instant coffee powder is only nine percent.
Speaker 1: Using this for a good hit of coffee, like, I
Speaker 1: have two three coffees a day on a bad day too, mostly,
Speaker 1: but this isn't going to even touch the edges if
Speaker 1: I'm replacing my you know, nice local coffee shop coffee
Speaker 1: with something like this nine percent instant coffee powder, Like
Speaker 1: they're not even labeling the amount of caffeine in it,
Speaker 1: which tells me that it is pretty low.
Speaker 2: Right, Is that a fair assumption?
Speaker 4: Yeah, one hundred percent.
Speaker 3: And then you're actually getting more of a hit of
Speaker 3: the sweetness than you are the caffeine. Well, instant coffee
Speaker 3: is what between thirty and fifty milligrams.
Speaker 2: And this only is nine percent instant coffee.
Speaker 4: Yah, so you're not getting very much. You're getting less
Speaker 4: than a can of cooke.
Speaker 1: I think I think it'd be the equivalent of a
Speaker 1: cup of tea or something.
Speaker 2: I think it'd be pretty low.
Speaker 1: So if you if you're wanting a bit of a
Speaker 1: buzz from your caffeine hit, probably not the product for you.
Speaker 1: But if you are someone who wants to keep the
Speaker 1: caffeine quite low because you are quite sensitive, perhaps this
Speaker 1: could be a nice little treat. So yeah, maybe maybe
Speaker 1: for some people, maybe for not just I think an
Speaker 1: interesting product overall, isn't it?
Speaker 3: Yeah, just to get a good review, all rightly, And
Speaker 3: we'll fair. I find a question of the day. It's
Speaker 3: a listener question, and the question was do I need
Speaker 3: to avoid oxalates in food if I've got an issue
Speaker 3: with my iron? And I thought, oh god, now we're
Speaker 3: getting super micro looking at things. So I'm interested in
Speaker 3: what I'll start to your segment, but I'll just start
Speaker 3: with what I think and then Leand can tell me
Speaker 3: what she thinks, because I thought, that's a hard question
Speaker 3: to answer. So oxalates are basically naturally occurring compounds found
Speaker 3: primarily in vegetables, leafy greens in particular like spinach and kale,
Speaker 3: also a little bit in nuts, and they do impact
Speaker 3: absorption of different nutrients. So high levels of oxalates do
Speaker 3: in theory block not in theory, they do block iron absorption.
Speaker 3: So then the argument is should I be eating my
Speaker 3: spinach or kale with my piece of steak, because that's
Speaker 3: basically what the listener's saying. She's saying if I'm trying
Speaker 3: to absorb MI and should I be avoiding oscolates, and
Speaker 3: I would say probably not because it's a lot more
Speaker 3: complicated than that. So, for example, if you then consume
Speaker 3: your steak spinach with a vitamin sea rich food like
Speaker 3: red capsicum, it's actually going to optimize the absorption and
Speaker 3: basically stop the effect of the oxalate. If you cook
Speaker 3: your vegetables, that oxalate amount is significantly reduced. If you
Speaker 3: consume oxalates with calcium, it helps bind them and that
Speaker 3: helps to reduce the effect on iron absorption. So in
Speaker 3: theory your question is correct. Oxalates can impact iron absorption,
Speaker 3: but the reality is it's probably not a main issue
Speaker 3: in the sense that I would say if you were
Speaker 3: cooked having uncooked spinach like spinach bag, you're probably because
Speaker 3: you know something else I found out yet, Did you
Speaker 3: know that English spinach has got a lot more iron
Speaker 3: than silver beat?
Speaker 1: No?
Speaker 3: And I was shocked, right because I would have thought
Speaker 3: silver beat, like good I popeye spinach would have had
Speaker 3: a lot more iron. But no, actually that English spinach
Speaker 3: and the bag's got more than silver beat, which was surprised.
Speaker 3: But you actually are much better to have cook spinach
Speaker 3: leaves that will help to reduce used to oxolate content
Speaker 3: with your steak, then you are to have a spinach
Speaker 3: salad because the oxylate in the raw stuff is going
Speaker 3: to technically bind it more. But yeah, in answer to
Speaker 3: the question, it's not really a big thing to worry
Speaker 3: about it. It's not a real thing unless you are
Speaker 3: having abnormal amounts of high amounts of any of those things.
Speaker 3: It's probably not an issue. The body's actually pretty good
Speaker 3: at absorbing what it needs. The only thing I'd say
Speaker 3: about leafy greens is you're probably better just to cook
Speaker 3: them if you're worried about iron absorption.
Speaker 2: I disagree.
Speaker 1: I think the research isn't conclusive, and it's so low,
Speaker 1: like the non hem iron from plant foods is so low.
Speaker 2: That if you're a vegetarian, do you know what I mean?
Speaker 1: There's good hem iron in a steak and you're getting
Speaker 1: the bulk of that iron out of the steak. I think,
Speaker 1: to me, I've never ever recommended that clients, never have,
Speaker 1: you know, spinach with their steak or something. It's never
Speaker 1: even really crossed my radar. The evidence is not great.
Speaker 1: Oxalates mainly affect the absorption of calcium, not really iron like,
Speaker 1: it's a much lesser extent that it actually affects iron,
Speaker 1: particularly from plant based foods. So and as I said,
Speaker 1: the iron is predominantly coming from your steak, like you're
Speaker 1: basically absorbing all of the heat mine from the steak,
Speaker 1: and it's absorbed by a very different mechanism that you're
Speaker 1: getting the non chin out of the spinach anyway, So
Speaker 1: to me, it's not really a concern at all. As
Speaker 1: I said, it mainly affects the absorption of calcium. So
Speaker 1: the only time I'm really concerned about oxalates in food
Speaker 1: is when clients have a history of kidney stones or
Speaker 1: are suffering from kidney stones, because it's pretty high, something
Speaker 1: around seventy or eighty percent of kidney stones are calcium
Speaker 1: oxalate stones. So if you're someone that has recurrent kidney
Speaker 1: stones and you've had issues before, or your doctor or
Speaker 1: your dieticians recommended moderating oxalate containing foods, that can be
Speaker 1: and is very highly recommended in terms of a prevention
Speaker 1: strategy for kidney stones. So that's really the only time
Speaker 1: I'd be concerned about oxalates. I think there are some,
Speaker 1: in my opinion, unqualified people online who talk a lot
Speaker 1: about like being worried about the oxalates and naturally occurring foods.
Speaker 1: But as you said, Zuzi, the body is very, very clever,
Speaker 1: and things don't simply work like, oh, if you eat
Speaker 1: an oxalate food, you won't absorb other types food. It's
Speaker 1: so much more complicated than that. So to me, I
Speaker 1: think we're just not simply eating enough fruits and vegetables
Speaker 1: and legumes and nuts and seeds. The last thing we
Speaker 1: want people to be concerned about is oxalates. So I've
Speaker 1: never once said to a client, be careful about the
Speaker 1: oxalates and a food, never ever, unless I mentioned that
Speaker 1: they've got an issue with kidney stones. And even then
Speaker 1: it's only really under the recommendendation of a doctor if
Speaker 1: they are those more specific calcium oxalate stones anyway, So
Speaker 1: to me, it's not it's not really a thing that
Speaker 1: the average person needs to worry about.
Speaker 2: That's my takeaway.
Speaker 4: Good, good answer. I like it.
Speaker 2: Excellent. Well is that mano?
Speaker 1: You me?
Speaker 2: Okay?
Speaker 1: Well, that brings us to me into the nutrition catch
Speaker 1: for another week. Thank you for your sport on the podcast.
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Speaker 4: Thanks for listening.