Speaker 1: Are you one of our many listeners who find yourself
Speaker 1: eating dinner as late as seven point thirty, maybe even
Speaker 1: eight o'clock every night?
Speaker 2: The mix of long.
Speaker 1: Hours, long commutes, gym, school, exercise keeps you out of
Speaker 1: the house until pretty late and at which point you're
Speaker 1: often exhausted and pretty damn hungry.
Speaker 2: So in today's episode of.
Speaker 1: The Nutrition Couch, we deep dive late dinners and how
Speaker 1: you can take control of the foods you eat later
Speaker 1: in the evening as well as your weight long term.
Speaker 2: Bye. I'm Leanne Wood.
Speaker 3: And I'm Sissy Burrel, and together.
Speaker 1: We bring you The Nutrition Couch, the weekly podcast that
Speaker 1: keeps you up to date with everything that you need
Speaker 1: to know in the world of nutrition as well as
Speaker 1: late night dinners. Today we discuss tinned tune up. We
Speaker 1: talk about how to differentiate between the good, the better,
Speaker 1: and the best brands. We've also found a high protein
Speaker 1: frozen egg option worth discussing, and our listener question is
Speaker 1: all about shift work. So to kick us off today, Susie,
Speaker 1: we are chatting all things late night dinner, and we
Speaker 1: want to start off the segment by saying that eating
Speaker 1: late is inherently bad. It's not a bad thing. But
Speaker 1: for some people what tends to happen is when you
Speaker 1: push that last meal of the night out longer and longer,
Speaker 1: it can end up being quite a heavy, large meal,
Speaker 1: because what happens is ultimately you get to the point
Speaker 1: where you're so starving that you tend to overeat, and
Speaker 1: often it is sort of those poorer food choices, or
Speaker 1: it may be skipping dinner completely and just having more
Speaker 1: snacks at nighttime, which tips the balance from like a nice, balanced,
Speaker 1: healthy meal to more of that snacky kind of ultra
Speaker 1: processed food. So it's not inherently a bad thing to
Speaker 1: eat later at night. The context certainly matters. But if
Speaker 1: you are someone that finds themselves, you know, eating quite
Speaker 1: late at night heavy meals, not waking up hungry the
Speaker 1: next morning, perhaps this is a segment for you, because
Speaker 1: we certainly do have clients where they don't mean to
Speaker 1: do it, but it's just the business of life and
Speaker 1: it tends to just happen, doesn't it.
Speaker 4: Quite occasionally, lan are going to talk about the elephant
Speaker 4: in the room, about why the podcast has been a
Speaker 4: whole for the past for three or four weeks, So he's.
Speaker 2: Gonna over it's gonna be nice.
Speaker 1: It's gonna be nice, and I've just got a gloss
Speaker 1: over it and pretend we haven't done forty seven practice
Speaker 1: runs of the same episode.
Speaker 2: But yeah, you're welcome be my guest.
Speaker 4: Feel that because we've got our community of people on
Speaker 4: the nutrition couch, we owe them an apology or we
Speaker 4: owe them an explanation about what's been happening behind the scenes. No,
Speaker 4: LeAnn and I haven't had a big fight. We've had
Speaker 4: the worst technical glitch we've ever had. So we had
Speaker 4: decided to take a little break from the podcast over
Speaker 4: Easter because we are pretty burnt out with overwork in general,
Speaker 4: and we thought people are away will have a break.
Speaker 4: So we had bulk recorded a lot of episodes and
Speaker 4: then sort of had several weeks with no recording, and
Speaker 4: then last week when we came to return, we could
Speaker 4: literally not get my computer to record. Now, I'll be
Speaker 4: very honest to say that I am a little bit
Speaker 4: older than Land and I work on a PC and
Speaker 4: she is mackel the way baby, and for some reason,
Speaker 4: my PC just would not work with my microphone for
Speaker 4: no known reason, which actually turns out that mic hasn't
Speaker 4: been working my editor Tom tells me now for weeks
Speaker 4: that we didn't know.
Speaker 1: He said that Susie sounds like she's recording it a cave.
Speaker 4: And for some reason my mic just was just my
Speaker 4: PC has just rejected it. So we've literally spent two
Speaker 4: well we recorded last week, it didn't work, kept getting
Speaker 4: kicked out, and I was thinking, I don't know if
Speaker 4: we're ever coming back on the podcast because we literally
Speaker 4: could not get the tech working. So finally I have
Speaker 4: relented and come upstairs to use the Mac the Children News,
Speaker 4: and we today after many attempts, have got it going.
Speaker 3: But it was hit and miss for a while.
Speaker 4: We were pretty keen to just throw it in because
Speaker 4: it was we were just not compatible where we can
Speaker 4: not compatible.
Speaker 2: To use her new Mac for years.
Speaker 1: And then the minute she comes upstairs and tunes in
Speaker 1: it works first time.
Speaker 3: So no, that's a lilia and it didn't work the
Speaker 3: first time we had. We had to little little bit.
Speaker 4: But it does appear that my road mike is now
Speaker 4: working after several months it wasn't.
Speaker 2: Anyway, we're back.
Speaker 4: Maybe we're back, baby, and we won't be having a
Speaker 4: break again like that because it just started a cascade
Speaker 4: of events where anyway, so this is the second time
Speaker 4: we've recorded this episode, so what we're feeling positive as.
Speaker 2: Good as the first one. But thanks to.
Speaker 3: Give it a crack, thanks to your patience.
Speaker 4: But that's what's going on in the background anyway, late
Speaker 4: night dinners. Yes, it's yeah. I see it all the
Speaker 4: time with busy people. And often I think it's that
Speaker 4: they're trying to get to the gym as well for
Speaker 4: some in some cases, or it may be that they're
Speaker 4: trying to have dinner with the family. So what happens
Speaker 4: is it gets pushed back later and later, so it
Speaker 4: starts at sort of six thirty seven, becomes seven thirty eight,
Speaker 4: and then all of a sudden, people are still eating
Speaker 4: their snacks and treats it at nine o'clock at night.
Speaker 4: And the issue is inevitably the two things I see
Speaker 4: is that people get almost over hungry. So I've got
Speaker 4: clients who are then having a snack at five o'clock
Speaker 4: and not something insignificant, you know, a couple of hundred calories,
Speaker 4: and I'm like, you should actually be eating dinner, and
Speaker 4: they're like, oh, but I want to go to the gym,
Speaker 4: and it's like, well, you know, according to circadian rhythm. Really,
Speaker 4: the earlier you eat the dinner, the better, And in
Speaker 4: some cases I'd say I'd rather you come home and
Speaker 4: have an earlier dinner than be having going to the
Speaker 4: gym and then having dinner at eight o'clock. So I
Speaker 4: think it's just being realistic with your schedule. I think
Speaker 4: for some women it's acknowledging that your nutritional needs are
Speaker 4: different from the families. So just I know it's nice
Speaker 4: to sit down with the family, but if you've got
Speaker 4: teenage boys a husband who comes home quite late, you
Speaker 4: know you're really sacrificing your nutritional needs for them. Depending
Speaker 4: on what your goals are, and specifically, if your goal
Speaker 4: is fat loss, you will certainly be better to prioritize
Speaker 4: your own nutritional needs earlier and have that meal earlier, even.
Speaker 3: If you can.
Speaker 4: If you can't routinely and you still want to sit down,
Speaker 4: I'd say you've got to shift your calories more into
Speaker 4: the day where lunch is more substantial, afternoon snack at
Speaker 4: four is more substantial, so dinner can be that lighter
Speaker 4: top up if you haven't eaten very much between lunchtime
Speaker 4: at one o'clock and eight o'clock at night, you will
Speaker 4: overeat because your body's trying to play catch up with it.
Speaker 4: So I think just be realistic about where the calories sit,
Speaker 4: and if you do choose to have the late night dinner,
Speaker 4: pre empt that by having more in the day so
Speaker 4: you don't end up over hungry. And the other thing
Speaker 4: I'm seeing with a lot of clients lean is that
Speaker 4: they're all in love with the protein pudding. So there's
Speaker 4: several brands who have protein puddings. I think there's the Pools,
Speaker 4: there's the r Low and the RockA Bees, and they're
Speaker 4: increasing in range every time I look. There's more. I
Speaker 4: think Muscle Nation have got a new range of protein. Yeah,
Speaker 4: now you don't need to sit down to a meal
Speaker 4: of chicken breast or steak and veggies and then load
Speaker 4: up with another twenty grams of protein an hour later.
Speaker 4: I know there's a lot of focus on protein in
Speaker 4: the diet, but if you're having a decent server protein
Speaker 4: that is giving you thirty even forty grams, you don't
Speaker 4: need to then back it up with twenty for dessert.
Speaker 4: So keep that in mind as well. It works well
Speaker 4: I find for vegetarian clients who maybe struggle to get
Speaker 4: the protein in at dinner, but if you eat animal
Speaker 4: based food, you don't need them to back up your
Speaker 4: dessert with a protein load. I'm happy with it just
Speaker 4: to be more of a one hundred calorie frozen yogurt
Speaker 4: or ice cream on a stick or limpball. You don't
Speaker 4: need the extra protein. So I'm seeing that too, So yeah,
Speaker 4: I think it's just being adjusting and just making sure nutritionally,
Speaker 4: particularly what your goals are.
Speaker 3: Now.
Speaker 4: I've got some girls who are trading cross fit up
Speaker 4: super early and they eat eight o'clock at night, and
Speaker 4: they'll still have a portion of carbohydrate that's very different
Speaker 4: from someone who's ninety kilo's insulin resistant and really needs
Speaker 4: to wake up hungry or and shift calories into the
Speaker 4: first half.
Speaker 2: Of the day.
Speaker 4: So I generally try and have the final meal by seven,
Speaker 4: and then if people are having a dessert by eight,
Speaker 4: aiming for that ideal twelve hours overnight without food to
Speaker 4: allow the gut microbiome to have a break and regenerate.
Speaker 4: So at a minimum you'd want ten, but I really
Speaker 4: would try and get twelve. And you can see that
Speaker 4: if you're eating at eight or nine at night and
Speaker 4: then having snacks later, it's shifting everything back the next day,
Speaker 4: you're not waking out hungry. Hence the rationale for what
Speaker 4: is a lighter dinner. And in terms of lighter dinners,
Speaker 4: you know, if it's after eight o'clock at night and
Speaker 4: you're having sort of a bigger lunch and afternoon snack,
Speaker 4: that's where it's that more three hundred cow dinner when
Speaker 4: it's later. So things like the soup, the white fish
Speaker 4: and green veggies, the plain chicken breastir fry, you know
Speaker 4: that kind of food then. But yeah, I would just
Speaker 4: argue that if you're playing calorie catch up, it's sort
Speaker 4: of it's not ideal when it particularly comes to body
Speaker 4: fat loss.
Speaker 1: And I think it is worth noting, like we said
Speaker 1: in the beginning, it's not something that is like a
Speaker 1: one size fits.
Speaker 2: All rule really.
Speaker 1: I mean, ultimately it comes down to calories, right. It
Speaker 1: is really how many calories you consume throughout the entire
Speaker 1: day that's going to make a difference in terms of
Speaker 1: fat loss. But there are some small things like as
Speaker 1: Susie mentioned, Katie, and rhythm does play a role. The
Speaker 1: body is a little bit more insulinced sensitive earlier in
Speaker 1: the day. Yes, some of these things matter, but you know,
Speaker 1: we can't overhype them. For some people they don't matter
Speaker 1: as much. For others they matter a little bit more.
Speaker 1: But really, timing, yes, we like to you know, it
Speaker 1: plays a role in terms of how well you're sleeping
Speaker 1: at nine, maybe gut health, digestion, but it's not more
Speaker 1: important than how much you're eating overall, if the ultimate
Speaker 1: goal is fat loss. But if you ask someone that
Speaker 1: is really prioritizing more of that snack based food, you
Speaker 1: have to remember that you're never going to get the
Speaker 1: type of good quality nutrition that you can get from
Speaker 1: a well balanced meal from multiple snacks. And often i'll
Speaker 1: you know, like Susia have clients who get to five
Speaker 1: o'clock and they say, look, dinner won't be till seven thirty, eight,
Speaker 1: eight thirty because hubby's working late, the kids are eating.
Speaker 2: Now what should I do?
Speaker 1: And I'm like, hands down, eat your dinner, eat a proper
Speaker 1: well balanced meal, don't have a snack then, and then
Speaker 1: try to have a little snack later on with hubby
Speaker 1: when he gets home at eight o'clock because it's just
Speaker 1: too like, it's too late. So you're far better off
Speaker 1: having a well balanced meal earlier in the day and
Speaker 1: then having something a little bit lighter, like a protein
Speaker 1: putting at eight pm. If you've had a well balanced
Speaker 1: dinner five five point thirty early, if you've got little
Speaker 1: kids like I do, so it is okay to have
Speaker 1: a snack or two later on if you're hungry, but
Speaker 1: don't do it at the expense of having a well
Speaker 1: balanced meal, because you can never get the type of
Speaker 1: good quality nutrition that a well balanced meal provides in
Speaker 1: multiple snacks. You might hit the macro targets, you might
Speaker 1: get any bit of carbs and protein from many snacks,
Speaker 1: but you're not going to get in the micro nutrients
Speaker 1: and the volume. And that's a tidy factor that are
Speaker 1: really well balanced meal with low GI carbohydrates, a good
Speaker 1: source of protein, some healthy fats, and you know, lots
Speaker 1: of fiber and fresh food. What that well balanced meal
Speaker 1: will provide will not come from multiple snacks. So that's
Speaker 1: probably the main focus we want you to think about
Speaker 1: as dieticians is where can I get that well balanced
Speaker 1: dinner in. And for a lot of us, the earlier
Speaker 1: the better because it does tend to prevent some of
Speaker 1: that late night snacking. So that's probably just the point
Speaker 1: we really want to hit home about, isn't it.
Speaker 4: Yeah, the five o'clock is too late, and then you're
Speaker 4: better to have a soup or a salad then almost
Speaker 4: half the dinner earlier, rather than allowing yourself to have
Speaker 4: the snack for which, of course, as we know, Leanne,
Speaker 4: what does everyone love? Everyone loves the bars, So yes,
Speaker 4: you better to have dinner all right? Well, moving on
Speaker 4: to quick and easy meals, We're going to talk about
Speaker 4: a topic that I think will be interesting to a
Speaker 4: lot of our listeners for anyone who enjoys canned tuna,
Speaker 4: because can tuna is without doubt one of the most
Speaker 4: nutrient rich, budget friendly, high protein foods you can have
Speaker 4: in your diet. We don't can tuna in Australia. There's
Speaker 4: a couple of boutique brands that do have some, but
Speaker 4: in general the mainstream brands you see in supermarket are
Speaker 4: all important and there is a really wide range of
Speaker 4: varieties available and also price points, you know. And what
Speaker 4: we've found having a look at this is that just
Speaker 4: because you pay more for your tuna doesn't necessarily guarantee
Speaker 4: the quality or the basically the amount of tuna that
Speaker 4: you would get in a tin. So as a general
Speaker 4: rule of thumb, when it comes to canned goods, what
Speaker 4: you're looking for is the highest percentage of the actual
Speaker 4: ingredient in there. So, for example, there's been some recent
Speaker 4: posts on Instagram looking at tin tomatoes, and it can differ.
Speaker 4: You know, some varieties can have as much as eighty
Speaker 4: percent tomato that you're paying for and some as low
Speaker 4: as forty or fifty, so that it does differ. And
Speaker 4: just because something's a dollar doesn't mean it's got the
Speaker 4: lowest amount of tomatoes by any means.
Speaker 2: And same with tuna.
Speaker 4: You really got to take your magnifying glass and work
Speaker 4: through to see how much is in there. Now, first
Speaker 4: I would say is that I'm a tin salmon fan,
Speaker 4: which some people are not. But when you buy, even
Speaker 4: though it's quite expensive, the tinned red salmon, and you
Speaker 4: look at the ingredient list, it's ninety nine percent salmon.
Speaker 4: So even though it's quite expensive, I think it's about
Speaker 4: fifteen dollars for the large can, you're getting all fish
Speaker 4: in there. There's no filler, there's no water, it's just
Speaker 4: a little bit of salt and salmon. So in terms
Speaker 4: of you're basically getting what you're paying for in terms
Speaker 4: of a lot of good quality fish. That is not
Speaker 4: the case with tuna. My chemeras are surprisely and that
Speaker 4: the highest percentage of tuna in tin tuna is about
Speaker 4: seventy five percent. Generally it's a lot of water added
Speaker 4: it might be oil. Where you see the oil varieties,
Speaker 4: there's quite a big difference in the percentages, but overall
Speaker 4: that's the highest amount you'll get is about seventy to
Speaker 4: seventy five. Now, we would generally say if you're buying
Speaker 4: tin fish, you're much better to pay just for the
Speaker 4: fish in spring water, or if you want it in oil.
Speaker 4: The options that have extravaginal I think generally just olive
Speaker 4: oil in there is key because you generally they're the
Speaker 4: ones with the higher percentage of fish. So I'm just
Speaker 4: looking at one of them. The Serena lemon and pepper
Speaker 4: is seventy eight percent tuna compared to say the Mexican
Speaker 4: style wil worst tuna, which is only thirty five percent tuna.
Speaker 4: So that basically means you're paying for a whole lot
Speaker 4: of fillers and sauces. And if you don't mind having
Speaker 4: the tuna in spring water and then adding your own
Speaker 4: flavors to it. You're there knowing that you're paying for
Speaker 4: the fish and you can season it yourself, but you're
Speaker 4: going to get a much higher percentage overall rolling through
Speaker 4: actually because another dietician's done all the work of the numbers.
Speaker 4: So from Daily Serve Nutrition, we thank you. But yeah,
Speaker 4: in terms of brands Serena, most Serena varieties, even if
Speaker 4: they've got a flavor through them, are over seventy percent tuna.
Speaker 4: Some of them go down a little bit lower, but
Speaker 4: the most popular varieties that I know people have, which
Speaker 4: are in sort of the Italian style source, the light variety,
Speaker 4: the plain one in Chile, they're all over seventy percent.
Speaker 4: So they're all pretty good varieties, as is the Wild
Speaker 4: Tides variety, and that also is quite a lot cheaper,
Speaker 4: so that's almost half what you're paying for the Serena tuna,
Speaker 4: which I guess known as a more boutique brand. The
Speaker 4: pouches are pretty good. The Safgo pouches are all over
Speaker 4: seventy percent as well, and when you get to green
Speaker 4: seas that's when it starts to reduce down. So the
Speaker 4: highest one they've got, which is a skip jack tuna
Speaker 4: they're tuna and oil is only sixty eight percent and
Speaker 4: goes down as long as fifty. The John West Premium
Speaker 4: in the black all over seventy, but again you're paying
Speaker 4: a lot more for it, and John West in general,
Speaker 4: you're paying a lot more for it, And something like
Speaker 4: their mango Chili one is as low as forty four
Speaker 4: percent tuna, but still retailing close to three dollars for
Speaker 4: ninety five grams. You also lean can't assume that because
Speaker 4: it's home brand it's poorer quality, because some of the
Speaker 4: home brands, for example, the Audi range can actually be
Speaker 4: incredibly high, as can the coal. So the coals specific
Speaker 4: yellow fins are all over seventy percent, as are the
Speaker 4: ocean Rise range stocked in Audi, which again retails at
Speaker 4: about half the price of the mainstream tumors, and they
Speaker 4: with the exception of one variety, the put and Esca,
Speaker 4: the others are all over seventy. So you would argue
Speaker 4: that in terms of budget costs and quality of tuna,
Speaker 4: Audi actually rates incredibly highly in their tin tuna amounts,
Speaker 4: in both their kind of prestige ocean Rise brand as
Speaker 4: well as their sort of port view which is known
Speaker 4: as the cheaper one, So in many cases you're not
Speaker 4: better to spend more on tuna. You're actually getting pretty
Speaker 4: good amounts tuna, particularly in the yellow range at Aliti,
Speaker 4: just as high as the Serrena and certainly the John
Speaker 4: West at about half the price point. The next best
Speaker 4: option after that is the Coals range, which the majority
Speaker 4: are over seventy percent, and in fact their lemon and
Speaker 4: pepper is eighty percent tuna for a dollar ten, so
Speaker 4: an incredibly good investment, whereas Woolly's fair far poorer Leanne
Speaker 4: in their tuna. So I think they've got this boutique
Speaker 4: range Pacific. Their Pacific one is better at two dollars twenty,
Speaker 4: but they're one dollar ten range. They're all under sixty
Speaker 4: five percent, and most of them are under sixty coming
Speaker 4: in at fifty. So you'd actually when you're going for
Speaker 4: home brand, you'd be more inclined to go for the
Speaker 4: basic coals varieties, which self are just over a dollar
Speaker 4: and you're getting in most of them over seventy percent tuna.
Speaker 4: So it doesn't translate paying more for the boutique brands,
Speaker 4: it really and I understand flavors a thing. I know
Speaker 4: a lot of my clients prefer Serena as a flavor option,
Speaker 4: but you certainly pay up to three times as much
Speaker 4: for that, Whereas if you want to put a bit
Speaker 4: of your own sauce and seasoning in the coal's home
Speaker 4: brand or the Audi varieties both there prestige and lesser brand,
Speaker 4: you're actually getting much better value for money, which I
Speaker 4: think is really important at this time when we're just
Speaker 4: getting bent over with three prices NonStop.
Speaker 2: Yeah, I totally agree.
Speaker 3: You're a tuna eater. What do you buy?
Speaker 2: I'm a tune reader, but I'll say it, I don't
Speaker 2: love it.
Speaker 1: I eat it because it's convenient, be its high protein
Speaker 1: and see it's very budget friendly. But I can't do
Speaker 1: can salmon like to me, it's too fishy, and a
Speaker 1: lot of the tuna varieties for me are too fishy.
Speaker 1: So I don't really do spring water unless I am
Speaker 1: putting some like male or something stronger tasting through it,
Speaker 1: or mixing it with, sayor a cottage. She is an avocado.
Speaker 1: A lot of my clients like yours, like the Serena
Speaker 1: from a taste perspective, And let's be honest, who's buying
Speaker 1: tuna full price? Like I always wait till it's you know,
Speaker 1: thirty forty fifty percent off, and the home band varieties
Speaker 1: don't really go on sale, so it is better if
Speaker 1: you are someone that likes something like the Tuna Serena
Speaker 1: or the Wild Tide's brand, wait till they're on sale
Speaker 1: and stock up because tuna has a great shelf life,
Speaker 1: like you can keep them in the pantry for months
Speaker 1: and months. My favorite one actually is the Wild Tied
Speaker 1: smoked one, so only get it when it's fifty percent off,
Speaker 1: and it's like, you know, a dollar something in tin,
Speaker 1: and I find that that smoky texture gets rid of
Speaker 1: that fishy smell and fishy taste.
Speaker 2: And my girls eat the smoke one as well.
Speaker 1: So it is a little bit higher in sodium, but
Speaker 1: to me, it's so versatile you can basically put it
Speaker 1: into anything. And my little kids eat it too, which
Speaker 1: it's really hard to get small children to eat things
Speaker 1: like tin tuna because it is quite should we say
Speaker 1: offensive smelling, like it's very strong, let's be honest, And
Speaker 1: that's why I have a lot of clients who really
Speaker 1: shrugle to have tuna in any form because of the
Speaker 1: smell and the taste of it. So I think that
Speaker 1: if you ask someone that likes the flavored varieties, that's fine.
Speaker 1: But knowing that you know a lot of those flavored
Speaker 1: varieties are twelve thirteen grams of protein and tin only,
Speaker 1: so perhaps using two tins is a good hack really
Speaker 1: to drive that protein closer to that twenty five thirty
Speaker 1: grams of protein, which if you're a female thirty forty
Speaker 1: plus and you're looking to lose weight, that's ideally where
Speaker 1: you want your protein range to sit. So perhaps two
Speaker 1: tins of the flavored option or a tin plus adding
Speaker 1: it a bit more protein like some chickpeas or some
Speaker 1: cottage cheese or something like that, or putting it on
Speaker 1: a couple of good slices of quality grainy bread like
Speaker 1: a berg and soy lin is going to really help
Speaker 1: to drive that protein range up. So it's one thing
Speaker 1: to know what you're paying for, but I think the
Speaker 1: taste is really a really key part as well. But
Speaker 1: me personally, my hack is to get the smoked range
Speaker 1: because you're still getting a really high percentage of tuna.
Speaker 1: The one I like is like seventeen points something grams
Speaker 1: per tin, which is great, And then if I put
Speaker 1: that onto like a sandwich, I might use a bit
Speaker 1: of cottage cheese or a slice of say the Yellsberg
Speaker 1: Swiss cheese or something like that to add a little
Speaker 1: couple of extra grams of protein to get that well
Speaker 1: over sort of twenty grams. And to me, that's a
Speaker 1: very budget friendly, sort of easy lunch option as well.
Speaker 4: True true trudery. So buyer beware when it comes to
Speaker 4: your tuna. But again, you know, if you're eating tuna,
Speaker 4: we wouldn't say to eat tuna every day anyway, because
Speaker 4: you can have a bit too much of it, But
Speaker 4: say you're eating it every second day, you can literally
Speaker 4: save yourself three five bucks a week every week just
Speaker 4: by swapping your tuner over to one that you like.
Speaker 4: So check out the ones at Aldi and even the Coals,
Speaker 4: and if you lack one with the flavor, anything over
Speaker 4: seventy is a pretty good investment. And really, if you
Speaker 4: like salmon, go the tin red salmon because you're getting
Speaker 4: a much higher amount of Amiga threes. So if you
Speaker 4: buy the ten dollar one in the Coals or Allies
Speaker 4: brand and getting four or five lunches out of it,
Speaker 4: you're still any paying two dollars and you're getting a
Speaker 4: lot more nutrition with no additives at all. Okay, Lee Anne,
Speaker 4: Now I've got to high protein food you're going to
Speaker 4: review for us today. And I think this is a
Speaker 4: super interesting product because I think if you picked it
Speaker 4: up as I did initially for one of my trolleys,
Speaker 4: I thought it was going to be an amazing option.
Speaker 4: But it's an interesting one, isn't it. The Sunny Queen
Speaker 4: Bacon and Cheese protein bites. They're definitely in coals. I'm
Speaker 4: not sure if they're in Willies. But have you seen them?
Speaker 2: I have seen them. I haven't tried them, I think
Speaker 2: quite a while ago.
Speaker 1: I tried them, but they were like a vegetarian version,
Speaker 1: maybe with a bit of tomato or spinach or something.
Speaker 2: And they were good.
Speaker 1: But let's run through and we'll have a discussion because
Speaker 1: they're interesting is a good word. So they're the Sunny
Speaker 1: Queen Bacon and Cheese protein bytes. A bag is two
Speaker 1: hundred grams and on the front of the packet the
Speaker 1: three call outs are twenty seven grams of protein, so
Speaker 1: high in protein, high in fiber, with seventeen grams of
Speaker 1: carb and three hundred and eighty one calories included free.
Speaker 1: So they're the call outs on the front of the pack. Now,
Speaker 1: when we look at the ingredient list, it's pretty long
Speaker 1: for like a little egg bite Like that was my
Speaker 1: first sort of you know reference. I was like, that's
Speaker 1: a long ingredient list. So it's exit sixty nine percent,
Speaker 1: followed by skim milk powder, and then cheese with you know, milk, salt, cultures, enzymes,
Speaker 1: anti caking, Adrian preservatives. Then you've got bacon, pork, water, salt, sugar,
Speaker 1: and mulsified dextros. Then you've got some antioxidants, some acidity regulators,
Speaker 1: some sodium nitrate, some flavor, some vegetable oil, some modified
Speaker 1: corn starch, some stabilizers, some salt, some natural smoke flavor,
Speaker 1: and some herbs. So definitely not what we would call
Speaker 1: a very wholesome ingredient list. They are certainly using some
Speaker 1: more processed foods to make up this processed food, but
Speaker 1: it is sort of, I guess, aimed at a convenient,
Speaker 1: protein based snack. So looking at the nutritionals, the first
Speaker 1: thing that to me makes this very interesting was that
Speaker 1: it's one server pack and I was like, that's a
Speaker 1: big bag, so they expect you to eat that entire
Speaker 1: two hundred grand bag in one serve. To me, I'd
Speaker 1: be like, oh no, that's way too much flavor fatigue,
Speaker 1: Like it's just too much. Like to me, you'd have
Speaker 1: a couple as a snack, or you'd put a few
Speaker 1: on the side of a meal, and that's a meal
Speaker 1: in itself. I don't see any world where somebody's eating
Speaker 1: an entire bag of these, So that's the first point
Speaker 1: I'll make. But per serving, which is obviously the whole
Speaker 1: two hundred grand bag, you've got basically sixteen hundred kilogels,
Speaker 1: So that's like close to four hundred calories coming in
Speaker 1: in just your little eggy protein botes. And yes, you're
Speaker 1: getting twenty seven point six grams of protein, but I
Speaker 1: could probably think of one hundred better ways to get
Speaker 1: twenty seven grams of protein for four hundred calories, let's
Speaker 1: be honest. So it's not what I would consider a
Speaker 1: good protein load for the calorie ratio basically. And then
Speaker 1: fat wise, it is twenty one grams of fat, so
Speaker 1: about ten and a half percent fat, so not low fat,
Speaker 1: a seven point two of that being saturated fat due
Speaker 1: to I'm imagining the cheese and the bacon seventeen point
Speaker 1: four gram of carbohydrate and six hundred milligrams of sodium,
Speaker 1: which is a big whack of sodium. But again, I
Speaker 1: don't think anyone's eating that whole bag. And then there's
Speaker 1: a call out saying that it's high in fiber, and
Speaker 1: then there's six grams of dietary fiber per little for
Speaker 1: the entire bag as well, and I'm like, where is
Speaker 1: this dietary fiber coming from? And I'm thinking that it's
Speaker 1: the modified corn starch because that's the only thing on
Speaker 1: the ingredient list I can see that would give you fiber.
Speaker 2: Is that right?
Speaker 3: Yeah, I'm with you.
Speaker 4: I just think that it's deeply misleading to be claiming
Speaker 4: twenty seven grams of protein when you have.
Speaker 3: To eat the whole bag.
Speaker 4: Like, to me, it's a product you want to add
Speaker 4: one or two in, and the protein on one or
Speaker 4: two is so low. I'm thinking it's not even a
Speaker 4: great egg option. Like yeah, So I just found it
Speaker 4: fascinating because it looks really high protein, but the truth
Speaker 4: is perserve so yeah, like, yeah, it doesn't even tell
Speaker 4: you how many you are in there to work out
Speaker 4: a serving. Yeah, but you're getting the three grams per one. Well,
Speaker 4: just eat an egg, you're going to get six or eight.
Speaker 1: We'll literally get more protein out of one egg from
Speaker 1: a much better health perspective as well, you know you're
Speaker 1: not getting the added bacon. And also, like in this
Speaker 1: day and age, bacon it's not great, it's not healthy.
Speaker 1: We know that, like it should really be a special
Speaker 1: occasion kind of treat food, Whereas I feel like this
Speaker 1: is marketed as a real convenient food that people would
Speaker 1: probably eat quite often. So you're never going to see
Speaker 1: me writing bacon into a meal plan unless it's, you know,
Speaker 1: something that is a real soul food for someone and
Speaker 1: sort of you know, maybe once or twice a month.
Speaker 1: Definitely not something that you'd look at as a convenient
Speaker 1: option a few times a week, which I believe is
Speaker 1: how they're sort of marketing this product.
Speaker 2: So I feel like they've missed the mark.
Speaker 1: I feel like they've been a bit misleading, and it's
Speaker 1: probably not something I would recommend, not the entire bag anyway,
Speaker 1: not for four hundred calories and only twenty seven grams
Speaker 1: of protein. As I said, I can think of far
Speaker 1: better ways to get that protein.
Speaker 4: In true, true, true, So I think it's just another
Speaker 4: example of how You've got to be careful whenever you
Speaker 4: see a protein claim on supermarket foods, it's not always
Speaker 4: better and it's not always used at the right time,
Speaker 4: which is a good example of the yogurts. You know,
Speaker 4: the yogats can be great in the day, but you
Speaker 4: don't need it as a dessert. So it's not about
Speaker 4: the more protein the better. It's about using it in
Speaker 4: strategic foods and generally speaking, when you get it from
Speaker 4: whole natural foods, it's always going to be better from
Speaker 4: a more process variety like this. All right, Len, Our
Speaker 4: final segment is our listener question, and this was one
Speaker 4: that came through from a long term listening and a
Speaker 4: call a big shout out to Nick asking about a
Speaker 4: reminder of nutritional guidelines for shift work. And I think
Speaker 4: shift week's interesting because we think of it as overnight,
Speaker 4: but it may not be. It might be just afternoon
Speaker 4: shift where you're not finishing to eleven or starting a
Speaker 4: day shift at six am, so you're up at four
Speaker 4: and wondering when to eat. So the most important thing
Speaker 4: to remember for shift workers is the closer that you
Speaker 4: keep your food intake to your natural circadian rhythm where
Speaker 4: you're eating the bulk of calories in daylight hours the better,
Speaker 4: and there is an art to doing that when you're
Speaker 4: up overnight. But metabolically it doesn't matter that you're working overnight.
Speaker 4: The body remains programmed to burn in the day and
Speaker 4: store at nighttime, which is why it's so easy for
Speaker 4: shift workers to gain weight. So a routine that I
Speaker 4: or regime I will encourage or try with my shift
Speaker 4: workers is that if they are starting, for example, on
Speaker 4: a night shift, where they might have their final bigger
Speaker 4: meal of the day before they start that shift, maybe
Speaker 4: eight or nine at night, and then try and still
Speaker 4: have eight hours minimum overnight without food. I'll come back
Speaker 4: to that in a minute. And then they might have
Speaker 4: an early breakfast before they go and sleep for the day.
Speaker 4: So they might have a breakfast at five six am,
Speaker 4: then get home, have a sleep, wake up at three
Speaker 4: or four, and then have kind of their lunch meal late.
Speaker 4: Now that can work quite well. Then if they struggle
Speaker 4: with neating snacks and things overnight, I'll try and keep
Speaker 4: the fuel load as low as possible, so I would
Speaker 4: use lighter fruits, things like berries, plain tea, even things
Speaker 4: like nuts that don't have a heavy carbohydrate load, so
Speaker 4: if they do need a little top up snack to
Speaker 4: keep alert, it's lower on the fuel side. So yeah,
Speaker 4: it's trying not to have extra meals because of course
Speaker 4: it's the same when we fly overseas. We tend to
Speaker 4: eat an extra two meals on an overseas flight because
Speaker 4: we're eating at both ends of the day. You've got
Speaker 4: to steal try and stick to kind of three meals
Speaker 4: and maybe one light snack, but minimize the calories that
Speaker 4: are going in overnight the best you can. And it's
Speaker 4: like everything, it is a programming effect. If you've programmed
Speaker 4: to eat your biggest meal at two am, your body
Speaker 4: will look for it. But really, ideally when it comes
Speaker 4: to metabolism and hormone control and weight control, you will
Speaker 4: be better if you can still have at least stay
Speaker 4: between midnight and six am or ten and six am
Speaker 4: or ten and five am without food with minimal calories
Speaker 4: going in, And that would be a timely And I
Speaker 4: would maybe use things like those sort of low sugar
Speaker 4: lollies and things that people are having some calories but
Speaker 4: minimal in terms of the better to have that than
Speaker 4: natural chocolate or miles bars to keep themselves up late
Speaker 4: at night, functional foods that are low sugar, just to
Speaker 4: keep them up if they need it, but really trying
Speaker 4: to work on minimizing the intake of food overnight.
Speaker 2: Yeah, I think it's a.
Speaker 1: Really tricky one because shipwork in general, breaks are so sporadic.
Speaker 1: Like I have so many of my ladies who are
Speaker 1: you know, they might be doctors, nurses, that kind of thing,
Speaker 1: and like it's so hit and miss whether they even
Speaker 1: get a meal break. Like, yes, legally they should, but
Speaker 1: the reality is that often, particularly during day shifts, things
Speaker 1: can just go sideways so quickly, and you know, if
Speaker 1: I've got some clients that are doctors or nurses and
Speaker 1: they're in a surgery or something, they might be in
Speaker 1: there for eight, ten, twelve hours, like they just don't
Speaker 1: really get that regular meal break. So I do find
Speaker 1: the benefit of my shift workers on overnight shifts is
Speaker 1: that you do sort of get that opportunity to have
Speaker 1: a little bit more of a regular meal break because
Speaker 1: it doesn't tend to be as chaotic overnight than it
Speaker 1: does during the day. But I think that with shipwork,
Speaker 1: your bodyclock is so disrupted, and I think for a
Speaker 1: lot of people they don't regularly do that shift where
Speaker 1: it's overnight. They might do it for say a week on,
Speaker 1: a couple of weeks off, then go back on it again.
Speaker 1: So it makes it so difficult for your body clock,
Speaker 1: and it really does throw off things like your hunger hormone,
Speaker 1: your energy levels, even digestion can go way off when
Speaker 1: you're doing overnight shifts or different shift work. So I think,
Speaker 1: like you said, Susie, that consistent meal timing and that
Speaker 1: structure is really key to staying in control. So really
Speaker 1: set yourself a goal like, as Susie said, have you
Speaker 1: a bigger meal just before you start. To me, I
Speaker 1: like to sort of have that early morning meal. Like
Speaker 1: I think, to me, going eight ten hours without a
Speaker 1: proper meal is a really really long time. I know myself,
Speaker 1: I would really struggle with that. So if I am
Speaker 1: going to get a meal break and it might be
Speaker 1: around that sort of two three am, I would encourage
Speaker 1: someone to have sort of a breakfast meal, then when
Speaker 1: they come home, have something quite light and go straight
Speaker 1: to bed, rather than trying not to eat overnight and
Speaker 1: then having a big meal and then going directly to bed.
Speaker 1: So I'd sort of do that a little bit differently
Speaker 1: where they're coming home, they're having something light like a
Speaker 1: little bit of a snack and maybe a tea, and
Speaker 1: then they're heading off for their big sleep. So I
Speaker 1: think it is that structure, however it works for you,
Speaker 1: is super important. But the probably the most important thing
Speaker 1: is to minimize snacking as much as possible, and it's
Speaker 1: so difficult, particularly if you are in a hospital. Susie
Speaker 1: and I've both worked in hospitals before. There's just food everywhere.
Speaker 1: There's there's biscuits, there's lollies, there's chocolate, like patients bring
Speaker 1: you gifts. It's just food absolutely everywhere. So it's it's
Speaker 1: easier said than done. Don't snack, but it is really
Speaker 1: something that if you can try to prioritize, minimize the
Speaker 1: snacking and go for really those balanced meals because you
Speaker 1: need that vegetable load, you need that lower GI carbohydrate,
Speaker 1: you need that adequate amount of protein to really get
Speaker 1: you through those massive shifts and prevent a lot of
Speaker 1: that fatigue or those blood sugar spikes and drops. So
Speaker 1: that's probably the most effective strategy for shift working is
Speaker 1: balance meals, but trying to get the timing of those right,
Speaker 1: like Susie said, and it will work a little bit
Speaker 1: different to everyone, but ideally you still want to be
Speaker 1: having a good three four hours between meals, even if
Speaker 1: you are on an overnight shift, and you're better off
Speaker 1: to have a well balanced meal then trying to eat
Speaker 1: quote unquote lightly and just having a snack every one
Speaker 1: or two hours, which I feel like people might do
Speaker 1: because they feel like it's lighter, but the reality is
Speaker 1: it's actually more calories overall, and it does tend to
Speaker 1: be heavier in terms of carbohydrates in fats than what
Speaker 1: a well balanced meal may be as well. So that's
Speaker 1: probably a good little takeaway frashship workers is try to
Speaker 1: maintain that structure as much as possible, focus on well
Speaker 1: balanced meals, and try as best as you can to
Speaker 1: minimize that snacking if you can.
Speaker 3: What do you think true true true? All very good tips.
Speaker 1: Well brings us to the end of the Nitiing Catch
Speaker 1: episode number forty seven in Draft, which we finally managed
Speaker 1: to knock out, which we're very proud of. And if
Speaker 1: you do know that your diet needs a little bit
Speaker 1: more protein, a creatine hit, maybe a bit of collagen
Speaker 1: or a magnesium boost to help with your sleep, go
Speaker 1: and check out our range of scientifically formulated supplements at
Speaker 1: design Bydietitians.
Speaker 2: Dot com and we will catch you next week for
Speaker 2: the next episode.
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