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Speaker 1: Do you travel for work or maybe you travel regularly

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Speaker 1: because you can, But certainly holiday eating and food at

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Speaker 1: airports can seriously derail most diets. So on today's episode

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Speaker 1: of The Nutrition Couch, we deep dive the easy ways

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Speaker 1: to keep your diet on track when you spend plenty

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Speaker 1: of time in the air.

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Speaker 2: Hi, I'm Susie Burrow and I'm Leon Ward.

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

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

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

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Speaker 1: as all things food and travel. We take a closer

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Speaker 1: look at tin proteins like chicken and fish and share

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Speaker 1: what to look for and what to avoid.

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Speaker 3: I found a brand new lean meat pie.

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Speaker 1: I'm keen to get Leanne's thoughts on and our listener

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Speaker 1: question is all about choosing smart gluten free foods. So Leanne,

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Speaker 1: we are refreshed and relaxed after our second Nutrition Couch

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Speaker 1: retreat at Kingscliff last week with a divine group of

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Speaker 1: twenty women.

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Speaker 3: How are you feeling after our second retreat.

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Speaker 2: I'm feeling very refreshed.

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Speaker 4: I do wish we stayed and had a little, you know,

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Speaker 4: extended spa visit for ourself. But we did make that

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Speaker 4: choice to go home to the kiddies, and I don't

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Speaker 4: regret that, so I feel really good.

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Speaker 2: Besides the massive amount of traffic I.

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Speaker 4: Gone the way home, it was just so much fun,

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Speaker 4: Like you could hardly call it work. It was honestly

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Speaker 4: just such a good time. And there are so many

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Speaker 4: different women from so many you know, walks of life,

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Speaker 4: but we all just come together because we've all got

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Speaker 4: the same common goal, right. We just want a weekend

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Speaker 4: full of wellness and self care, to just go away,

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Speaker 4: drink you know, some fabulous wine, have some fabulous meals,

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Speaker 4: move our body, learn a little bit about nutrition, and

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Speaker 4: just have a really great time together. So I don't

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Speaker 4: think it could have gone better, honestly if we tried.

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Speaker 4: It was so much fun and I really am looking

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Speaker 4: forward to doing it all over again. But we still

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Speaker 4: and undecided if we do it at the end of

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Speaker 4: this year or leave it till next year. Aren't We

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Speaker 4: were like fifty to fifty on the fence.

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Speaker 1: So first of all, I'll describe the different groups of women.

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Speaker 1: We had such a range. First of all, they came

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Speaker 1: from all over Australia. We had one gorgeous woman from Roma,

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Speaker 1: like outside Roma in the middle of Queensland, like literally

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Speaker 1: drove like eighteen hours or something to come that sing exaggeration, not.

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Speaker 3: That far Perth like.

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Speaker 1: Two from Perth yep, amazing like such as a good,

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Speaker 1: amazing mix.

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Speaker 3: So I had some.

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Speaker 1: We had some who were on like a friendship get

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Speaker 1: away with a little bit of health thrown in. We

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Speaker 1: had a baby moon, which was fantastic. Then we just

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Speaker 1: generally had a lot of women who were looking to

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Speaker 1: already doing a lot, looking after themselves, but really wanting

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Speaker 1: to age positively. We had a gorgeous girl who's trying

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Speaker 1: to have a baby in the near future. So it

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Speaker 1: really can be whatever you need it to be. It

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Speaker 1: can be a full immersion. It can be an opportunity

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Speaker 1: to consult with Leanne and I when you wouldn't normally

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Speaker 1: do that or be able to do that. It was

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Speaker 1: time away from the children, but with a bit of

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Speaker 1: nutrition thrown in. It's a sort of a mix between

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Speaker 1: a health retreat and then a spa. You know, you

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Speaker 1: get the day spa experience. There's exercise options with the

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Speaker 1: gorgeous to nil to do yoga and pilates each day,

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Speaker 1: walks with us beautiful food. I have to say that

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Speaker 1: Peppers Kingscliff Catering is our standing for the nutritional needs

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Speaker 1: we had or should. We had a mother and daughter

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Speaker 1: team as well from the Blue Mountains, which was great,

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Speaker 1: again just both working on separate health goals. So I

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Speaker 1: think that if you are thinking that you would like

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Speaker 1: to do it, it's a great opportunity to bring a

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Speaker 1: friend or even your daughter. But we are deciding whether

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Speaker 1: to run one in October this year or just hold

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Speaker 1: it annually in March. It is you know, it's amazing

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Speaker 1: and it certainly doesn't feel like work for me, but

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Speaker 1: it's been a huge amount of admin type work for

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Speaker 1: Leanne and as starts just deciding whether we do run it.

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Speaker 1: So yes, please do send us a message if you're

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Speaker 1: seriously keen about coming along and let us know whether

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Speaker 1: October would be viable or really March, because we will

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Speaker 1: make that decision in the next couple of weeks based

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Speaker 1: on our listeners. I can't stress enough it's an amazing

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Speaker 1: weekend and as I said, it's really inspiring. We do

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Speaker 1: two or three education sessions, so yeah, I can't I

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Speaker 1: think it's an amazing way to spend a weekend for

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Speaker 1: motivated women who want to refine their nutrition.

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Speaker 3: But yeah, let do let us know it. Ad In

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Speaker 3: at the nutritioncouch dot com.

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Speaker 1: Don't dms because we tend to lose those we get

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Speaker 1: a lot, So please email us at admin at nutritioncouch

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Speaker 1: dot com. The nutrition couch actually isn't it admin at

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Speaker 1: the nutritioncouch dot com.

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Speaker 4: And I will say there's extra information about the retreat

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Speaker 4: if you go to our Instagram page, which is just

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Speaker 4: the Nutrition Couch podcast, and there's a little pins post

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Speaker 4: at the top. It's a bright yellow post that says

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Speaker 4: more about the retreat, what it includes, what's on offer,

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Speaker 4: the price.

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Speaker 2: Obviously ignore the days.

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Speaker 4: But if that is something that you feel like, would

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Speaker 4: you know you would like to come to, please do

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Speaker 4: sent us a message because we do need to make

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Speaker 4: these bookings, you know, four to six months in advance.

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Speaker 4: We are probably going to make that call within the

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Speaker 4: next few weeks. And there are of the twenty women

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Speaker 4: that came, I think what six of them came with

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Speaker 4: like a friend, a buddy, a family member, and the

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Speaker 4: other fourteen of them were completely solo. So please do

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Speaker 4: not feel like you have to bring somebody. The majority

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Speaker 4: of the women and even the same from our first retreat.

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Speaker 4: I think sixteen out of the twenty and our first

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Speaker 4: retreat came solo, so don't feel like you have to

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Speaker 4: bring a friend. It is still incredible experience by yourself

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Speaker 4: with your coming solo, and you will meet a ton

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Speaker 4: of friends, like the ladies from the last retreat've started

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Speaker 4: their own like little WhatsApp support group or something.

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Speaker 2: I just love it. I think it's so.

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Speaker 4: Wonderful and just it's just women supporting women and it's

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Speaker 4: such a great weekend.

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Speaker 3: True, all right, I am well.

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Speaker 1: One of the topics that we spoke about in relative

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Speaker 1: high detail was tinfish actually, and the reason this has

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Speaker 1: been on my mind is for two reasons. One, I

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Speaker 1: did a review for Good Food on the best options

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Speaker 1: when it came to tinfish across the board, whether it's

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Speaker 1: a sardine, salmon, mackerel. And secondly, we covered this a

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Speaker 1: lot looking at products in supermarket because I think at

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Speaker 1: the moment, with budgets and the cost of food, tinfish

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Speaker 1: has become an affordable option. So you know, sometimes we

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Speaker 1: perceive it as being expensive, like I'm a big salmon consumer.

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Speaker 1: Of course, as a consultant to tassau, but that's fresh salmon.

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Speaker 1: But when it comes to tind, I quite like red salmon.

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Speaker 1: I find it really nice on sandwiches and crackers. But

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Speaker 1: you'd look at it and think, oh, it's expensive, like

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Speaker 1: a tin of red salmon. And Cole's Home brand, which

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Speaker 1: is all the same product ninety nine percent fish, retails

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Speaker 1: for over ten dollars. It might even be twelve dollars.

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Speaker 1: But if I buy that, I will get at least

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Speaker 1: four lunches, if not more. So that's you know, two

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Speaker 1: three dollars a serve versus if you're buying lunch twenty dollars.

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Speaker 1: So I think we can it can certainly be an

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Speaker 1: affordable option. I feed Taco the Australian Shepherd tins of

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Speaker 1: sardines at a dollar apop. Very good for his Amega

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Speaker 1: three if you love sardines. They're very very rich in

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Speaker 1: a Mega three is one of the highest natural sauces.

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Speaker 3: And then of course we.

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Speaker 1: Have our tuna, and tuna is still a very good

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Speaker 1: option nutritionally, you know, it's very high in protein. But

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Speaker 1: the key message that I want to talk about today,

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Speaker 1: because it was a question that came through our design

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Speaker 1: by dietitians Instagram. Someone had actually asked about tin chicken,

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Speaker 1: and it's actually very similar in terms of percentages when

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Speaker 1: you look at that, whether your preference is for tuna

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Speaker 1: or chicken. But it may come as a surprising ann

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Speaker 1: that some of the well known brands can have as

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Speaker 1: little as fifty percent fish in the tin because of

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Speaker 1: they put sauces and extra things in, and that means

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Speaker 1: that they can put less fish overall. And the issue

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Speaker 1: with that, of course, is that you're not getting the

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Speaker 1: protein that you think you are, because we often think

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Speaker 1: a serve of tuna or salmon or chicken would give

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Speaker 1: about twenty grams of protein for one hundred grams serve minimum.

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Speaker 1: But I think it may come a surprise to some

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Speaker 1: of our listeners that some of those small ninety five

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Speaker 1: gram cans can have as little as twelve grams of

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Speaker 1: protein per serve because they're packed full of other additions.

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Speaker 1: And back in the day when it wasn't such a

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Speaker 1: big section of the supermarket, I would often have clients

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Speaker 1: asking me whether they should get spring water or whether

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Speaker 1: they should get oil, and I would say, to be honest,

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Speaker 1: if you prefer the oil, drain it off and enjoy

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Speaker 1: the tuna, but more likely now they're in sauces, whether

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Speaker 1: it's you know, mayo, sweet chili, mixed and generally you know,

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Speaker 1: I think John West is down to like fifty five

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Speaker 1: percent fish. A lot of the general ones are about

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Speaker 1: sixty And really it's only the plain ones, like the

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Speaker 1: tuna slices or the plain chicken in a can, that

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Speaker 1: have got upwards of seventy percent, and even then it's

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Speaker 1: a bit low. When it comes to protein, they range

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Speaker 1: between twelve maybe fifteen sixteen, which generally isn't enough. Is

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Speaker 1: that when we're looking for a key protein source at

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Speaker 1: a meal.

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Speaker 4: Yeah, one hundred percent, but you did hit the nail

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Speaker 4: on the head. It's generally the flavored ones, particularly the

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Speaker 4: ones like there was one I looked up for a client.

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Speaker 4: I think it was like a Mexican flavor. So yes,

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Speaker 4: it had the tuna in there, but it also had

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Speaker 4: a bit of onion, capsicum, corn off the top of

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Speaker 4: my head, and the protein was very low, like I

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Speaker 4: think it was maybe fourteen grams. So when you tend

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Speaker 4: to get into more of the flavored ones because they're

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Speaker 4: adding additional things and they're alongside the tuna, the protein

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Speaker 4: content drops downs. Well, I have certainly said to my

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Speaker 4: clients that's fine if you want to use that one,

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Speaker 4: but I need you to use two tins, because two

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Speaker 4: small tins. If it's got say twelve or thirteen grams

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Speaker 4: of protein a tin is still only looking at about

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Speaker 4: twenty four twenty six grams, and it's ideal to have

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Speaker 4: twenty five to thirty if not for some women forty

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Speaker 4: grams of protein in a single meal, when really the

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Speaker 4: goal is fat loss, or the goal is muscle gain

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Speaker 4: or improving your strength. So it is really important to

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Speaker 4: read your labels. But typically if you are looking for

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Speaker 4: the highest amount of protein perin, you'll best to go

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Speaker 4: with spring water because it just has a highest amount

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Speaker 4: of tuna in it overall. But then salmon's are very similar.

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Speaker 4: You don't tend to get too much flavored salmon, do you.

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Speaker 4: It's generally pretty plain the salmon. It's more the flavored

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Speaker 4: tunas that are more abundant within the supermarkets.

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Speaker 1: There's a few, but I think with salmon it's more

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Speaker 1: common to have it just as the pink called the

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Speaker 1: red salmon. There are a couple of flavored ones and

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Speaker 1: it's kind of the same situation, and the same with

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Speaker 1: the chickens. So the plain chicken in spring water, the

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Speaker 1: woollies little tin has got seventy percent versus say sixty

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Speaker 1: for the flavored variety. So across the board, when you're

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Speaker 1: spending money on food, you want to pay for the

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Speaker 1: key ingredient really, so you're actually much better to buy

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Speaker 1: the tuna slices or the plane and then add a

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Speaker 1: bit of your own sauce because then you get control

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Speaker 1: over it, and then you're getting a much higher proportion

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Speaker 1: of the fish. So I think it was just a

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Speaker 1: good topic to talk about in general, because I think

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Speaker 1: we often assume, particularly tin tuna has a lot more

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Speaker 1: protein than it does. And in the case recently we've

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Speaker 1: reviewed thean a couple of those tuna meal kits, and

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Speaker 1: the tuna meal kits that have got the beans in

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Speaker 1: them to have upwards of twenty because you get some

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Speaker 1: extra protein from the beans. So it's very easy actually

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Speaker 1: if you get tin tuna to add some of your

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Speaker 1: own beans, a little bit of chili sauce or whatever

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Speaker 1: your flavor preference is, and you're going to have a

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Speaker 1: much higher protein meal with less additives than the sort

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Speaker 1: of flavored varieties that you're paying for thinking that they're

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Speaker 1: still high in protein. They're just not as high as

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Speaker 1: we do think they are.

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Speaker 2: One hundred percent.

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Speaker 4: And I'm a huge fan of adding something like beans

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Speaker 4: or legumes into the meal with the tuna, because you're

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Speaker 4: getting the benefits of, yes, the extra protein, but also

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Speaker 4: a nice little fiber bump and sometimes a bit of

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Speaker 4: plant based iron as well. And we know that beans

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Speaker 4: and legumes are a wonderful addition for our gut health,

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Speaker 4: in particular because of the fiber. So I love if

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Speaker 4: a client wants a particular type or brand of tuna

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Speaker 4: or flavoring or I do know the protein's lower, it's

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Speaker 4: sort of sitting around that twelve fifteen grams. I'm a

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Speaker 4: huge fan of saying, or we'll add, you know, a

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Speaker 4: bit of chickpeas or add some black beans in there,

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Speaker 4: and to also add a little bit of feta or

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Speaker 4: goats cheese or a little bit of cheese if if

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Speaker 4: they like it, if they're tolerated, and those three combined

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Speaker 4: will give an overall boost or another excitm A boiled

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Speaker 4: egg with a tin of tuna, that's going to give

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Speaker 4: you that twenty plus grams that ideally most women need

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Speaker 4: in a single meal. So it's just about being smarter

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Speaker 4: with your choices and really reading your food labels. Because

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Speaker 4: just a tin of tuna, even across the different brands,

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Speaker 4: the smoke tuna, like, I'm a big fan of the

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Speaker 4: smoke tuna, but that is a little bit lower than

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Speaker 4: the tuna in springwater or the tuna and olive oil.

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Speaker 4: I just like it from a flavor perspective, particularly if

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Speaker 4: I'm putting it on a cracker, if I'm mixing it

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Speaker 4: through a salad, I've got a lot of other flavors

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Speaker 4: going on, But I myself like the smoke tuna on

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Speaker 4: crackers with some tomato, cucumber, et cetera. But I'll always

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Speaker 4: make sure I put a bit of goats, cheese or

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Speaker 4: some fetter or something on there to boost up that

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Speaker 4: overall protein because it is a couple of grands lower

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Speaker 4: than some of the other tins in the spring water section.

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Speaker 1: True, And I think the other message is that whilst

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Speaker 1: tin tuna is a good source of protein, particularly when

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Speaker 1: you get the plain varieties, keep in mind that tuna

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Speaker 1: has nowhere near the amiga threes that salmon does, so

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Speaker 1: salmon is naturally higher. In some cases, tuna will be

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Speaker 1: low fat, so they've taken the extra oils out to

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Speaker 1: make fish or capsules will use for another product. And

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Speaker 1: so salmon is a better choice nutritionally, if we were

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Speaker 1: being one hundred percent honest. I'm not just saying that

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Speaker 1: because I consult to a salmon company. It's just nutritional fact.

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Speaker 1: So tin salmon is much much higher in a Mega three.

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Speaker 1: Sardines are much much higher again, as is macrel. So

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Speaker 1: if you actually are looking for a Mega three, is mackerel.

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Speaker 1: Sardine's your best bet, followed by tin salmon, and the

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Speaker 1: red does have slightly more. The other bonus of salmon

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Speaker 1: that you don't get unfortunately in the tunas because they

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Speaker 1: don't have the calcium rich tuna anymore, is that the

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Speaker 1: salmon is very high in calcium, so it's got the

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Speaker 1: little bones. If you consume them, it's a really rich

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Speaker 1: natural source of calcium, So you get up to three

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Speaker 1: hundred milligrams of good quality calcium with salmon and the bones,

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Speaker 1: particularly if you're someone who needs more calcium in the diet.

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Speaker 1: So if you like it, it can be a really

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Speaker 1: good choice nutritionally. The same with sardine, and sardines are

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Speaker 1: also very very high naturally in calcium, so a good

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Speaker 1: way for non dairy eaters if you like fish, to

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Speaker 1: be getting that extra source of calcium in the diet

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Speaker 1: as well. So just something I thought was topical because

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Speaker 1: I know a lot of listeners will use tin salmon,

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Speaker 1: and I heard you say on the weekend that actually,

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Speaker 1: sometimes in some cases you may need two of the

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Speaker 1: smaller tins to actually get your protein requirements of say

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Speaker 1: twenty thirty grams of protein per meal, So that can

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Speaker 1: be an option as well, particularly if you're buying them

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Speaker 1: from a budget perspective and they are cheaper to buy

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Speaker 1: on sale and you stock up on tin tuna with

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Speaker 1: sometimes you may just need too to get the actual

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Speaker 1: amounts that you're needing.

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Speaker 4: Absolutely, and I will say that this is mostly an

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Speaker 4: Australian thing because I did do an Instagram post probably

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Speaker 4: twelve months ago now and I did quite well, like

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Speaker 4: it had over one hundred thousand views, and it sort

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Speaker 4: of had a bigger reach internationally and so many people

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Speaker 4: were commenting the post was something like, you know, psa

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Speaker 4: public service announcement, one tin of tuna isn't enough for

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Speaker 4: most women in a meal to lose weight, and heaps

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Speaker 4: of Americans like commenting and they're like, what a tin

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Speaker 4: of tuna's like twenty five thirty grams?

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Speaker 2: What are you talking about?

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Speaker 4: So I will say that this is typically more so

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Speaker 4: obviously what we've noticed in Australian based supermarkets. If you

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Speaker 4: are listening overseas somewhere, just a really good, you know,

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Speaker 4: reminder to check your food labels, and it may or

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Speaker 4: may not be the case for the country that you're

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Speaker 4: living in.

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Speaker 1: True, all right, Lee and well, food and travel. I

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Speaker 1: think this has been on my mind because I do

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Speaker 1: have quite a few clients who travel to interstate, you know,

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Speaker 1: multiple times a week. They're spending a lot of time

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Speaker 1: in the quantus lounge, and sort of the habits that

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Speaker 1: come can be less than conducive when it comes to

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Speaker 1: weight controlled at alone weight loss. So I just want

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Speaker 1: to talk a little bit about the key strategies when

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Speaker 1: you do travel regularly, whether it's because you can travel

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Speaker 1: or because you're traveling for work. So I'll kick off

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Speaker 1: by saying that one of the messages I share with

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Speaker 1: clients when it comes to work travel is that it

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Speaker 1: is work. So sometimes we're very programmed to go to

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Speaker 1: the airport, go straight to the lounge, have everything on

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Speaker 1: offer whenever they're bringing stuff around on a flight, having

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Speaker 1: that as well, and eating at all times at the day,

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Speaker 1: all night, even though it may not be a meal time.

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Speaker 1: You know, we get ourselves to the airport and suddenly

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Speaker 1: we're having a big meal before we hop on an

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Speaker 1: international flight. So I think it's a real mindset shift

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Speaker 1: to say that when travel is a routine part of

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Speaker 1: your life, you've really got to think of it as

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Speaker 1: such and as such have quite firm food structure, because

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Speaker 1: inevitably the foods that we're buying away from the home

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Speaker 1: are hiring calories, hire and fat, lower in protein than

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Speaker 1: meals you would prepare at home. So if you routinely

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Speaker 1: you're in the Quantus lounge and making a ham and

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Speaker 1: cheese toasty, which we all know is delicious. And if

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Speaker 1: it was an occasional thing, no problem. But if it's

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Speaker 1: multiple times, you know, once or twice a week, and

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Speaker 1: then you stop in on the way home and you

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Speaker 1: get the corn chips and the dip, the homus, the

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Speaker 1: carrot sticks, the glass of wine. You know, that is dinner,

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Speaker 1: let alone, before you hop on the plane and have

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Speaker 1: the snack they bring around, which in my experience with

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Speaker 1: quantus is inevitably pastry. So I think it's first of

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Speaker 1: all good to be mindful of the effects, and then

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Speaker 1: if you ask someone who does it regularly, be clear

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Speaker 1: on how to do it. So one of the key

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Speaker 1: things I encourage clients to do or I do myself,

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Speaker 1: is whenever I'm traveling, whether it's a car trip or

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Speaker 1: plane trip, even internationally, I'll always take with me some

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Speaker 1: cut up edgies and a wrap. And the reason is

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Speaker 1: that one, I'm tight and I don't want to pay

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Speaker 1: thirty dollars for a substandard meal at the airport before

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Speaker 1: I fly. But at least if the plane's delayed, if

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Speaker 1: I don't like the food on the flight, if you

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Speaker 1: don't get fed till quite long, I've got something I

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Speaker 1: can have with a coffee or a tea that will

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Speaker 1: keep me full, and I'm not going to macas.

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Speaker 3: And then the veggies.

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Speaker 1: You just never get enough fresh food when you're traveling,

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Speaker 1: like they don't serve much on a plane. You get constipated.

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Speaker 1: You can't pick up at at the quickie mite before

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Speaker 1: you hop on a flight, even if you can get

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Speaker 1: a cheese and crackers. So I just find then that

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Speaker 1: you've got a small, healthy, minimal to go and you've.

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Speaker 3: Also got some fresh food.

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Speaker 1: Now, if I'm at an airport where they've got low

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Speaker 1: car rice paper rolls or they've got Mexican and I

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Speaker 1: can get a naked Brita bowl, sure I'll get it.

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Speaker 1: But it also means if that's not available, if it's

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Speaker 1: late and the airport's closed, I've always got something that's

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Speaker 1: lighter and healthier than getting the good old ham and

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Speaker 1: cheese clissant all the toasty with the coffee that is

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Speaker 1: routinely at airport. So I think starting with something decent

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Speaker 1: is a really good place. So that's sort of the

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Speaker 1: first thing that I would certainly encourage people to be

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Speaker 1: doing is always take something with you.

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Speaker 4: Yeah, I agree, and I think more when we're thinking

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Speaker 4: about those smart snacks, there aren't that many available at

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Speaker 4: the airport, and if they are, you know you're paying

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Speaker 4: seven bucks for a little nut bar, or you know

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Speaker 4: you're getting a little thing of fava beans which is

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Speaker 4: five six dollars. So where you can, it's going to

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Speaker 4: be certainly better from a budget perspective. Another thing I

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Speaker 4: love is telling my clients to like freeze the yogurt

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Speaker 4: pouches and take it with them, just wrap it in

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Speaker 4: like a tea towel or something, so then when you

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Speaker 4: get to the airport an arrow or two later, it's

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Speaker 4: still nice and cold and you can have that as

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Speaker 4: a little snack or a little pick me up as well.

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Speaker 4: Other really smart airport choices. I love things like Vietnamese

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Speaker 4: so like roll do some really great options grilled do

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Speaker 4: some Lina burgers, and also some salad based options as well.

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Speaker 4: I don't mind Nando's. You can get a bit of

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Speaker 4: chicken breast aside of broccolini.

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Speaker 3: But what else I fight?

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Speaker 1: Yeah, I sometimes the wraps are okay, but I think

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Speaker 1: with the wraps you got to look for the small

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Speaker 1: ones because they can be absolutely massive. I think when

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Speaker 1: there's a juice bar, like getting a veggie juice is

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Speaker 1: a great addition, but avoid the fruit because they're sugary.

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Speaker 1: But if you get say a beech trit celery carrot

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Speaker 1: or a green juice, that can be a nice light

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Speaker 1: snack to have. I think if I have to get macas,

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Speaker 1: I would get a mini snack rap like you can

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Speaker 1: get the mini snack raps aren't youo bad if you

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Speaker 1: get the grilled one, and then if you team that,

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Speaker 1: say with a veggie juice, that would be a lighter option.

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Speaker 1: But I'm like you, I tend to either go rolled,

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Speaker 1: I go the naked sort of burrito type bowl with

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Speaker 1: no rice, or I sort of try and take my

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Speaker 1: own thing. I think, like at Sidney Airport they do

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Speaker 1: have sole origin in the Virgin Lounge, but the sandwiches

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Speaker 1: are heavy, but at least you can get something with

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Speaker 1: a bit of salad or a wrap like they do

436
00:18:30,760 --> 00:18:32,920
Speaker 1: have the wraps, but they're on white wrap like. They're

437
00:18:32,960 --> 00:18:35,320
Speaker 1: just never as good nutritionally as what you'd make at home.

438
00:18:35,680 --> 00:18:37,639
Speaker 4: The antol Olers did and do actually have quite a

439
00:18:37,720 --> 00:18:39,920
Speaker 4: good few options if you there's quite a lot of

440
00:18:39,960 --> 00:18:42,600
Speaker 4: salads and offer a lot of them are pretty carb heavy,

441
00:18:42,640 --> 00:18:44,879
Speaker 4: but there are certainly some leaner ones, and there is

442
00:18:44,960 --> 00:18:47,760
Speaker 4: generally just an option of an extra server vegetable, so

443
00:18:47,800 --> 00:18:50,720
Speaker 4: sometimes I'll get like the beef noodlestuff with an extra

444
00:18:50,760 --> 00:18:54,160
Speaker 4: server veggie as an example, like the chicken rice vermicelli

445
00:18:54,240 --> 00:18:57,439
Speaker 4: salad with the extra side of vegetables. And poke bowls

446
00:18:57,440 --> 00:19:00,920
Speaker 4: are another really really good option as well. Isn't bad.

447
00:19:01,040 --> 00:19:03,600
Speaker 4: If you can find some of the brown rice rolls

448
00:19:03,600 --> 00:19:06,040
Speaker 4: with a bit of protein, and if you're lucky enough

449
00:19:06,040 --> 00:19:08,399
Speaker 4: to strike gold and can find some like sashimi with

450
00:19:08,440 --> 00:19:11,720
Speaker 4: some otta mammae beans and some seaweed, that's an awesome option.

451
00:19:12,000 --> 00:19:14,479
Speaker 4: But I will say be very very careful with lounges

452
00:19:14,520 --> 00:19:16,359
Speaker 4: because like you, Susy, I work with a lot of

453
00:19:16,400 --> 00:19:20,000
Speaker 4: women who have you know, their CEOs, their CFOs, They

454
00:19:20,040 --> 00:19:22,960
Speaker 4: travel a lot. They're always in the lounge, the first

455
00:19:23,000 --> 00:19:25,879
Speaker 4: class lounges with some of my really beauty clients. If

456
00:19:25,880 --> 00:19:28,200
Speaker 4: they're lucky enough to go in there, that's wonderful. There's

457
00:19:28,200 --> 00:19:30,719
Speaker 4: a chef, love cookie, whatever you want. But the general

458
00:19:30,760 --> 00:19:34,239
Speaker 4: sort of quantus virgin lounges aren't actually that good. So

459
00:19:34,400 --> 00:19:36,840
Speaker 4: I will suggest time and time again to my clients,

460
00:19:36,880 --> 00:19:38,840
Speaker 4: go and get a subway, go and get a rolled

461
00:19:39,080 --> 00:19:41,320
Speaker 4: take it into the lounge, and then you can enjoy

462
00:19:41,320 --> 00:19:43,119
Speaker 4: a little coffee or you know, a one glass of

463
00:19:43,160 --> 00:19:45,880
Speaker 4: champagne when you're in the lounge, because typically the choices

464
00:19:45,920 --> 00:19:48,960
Speaker 4: in the lounges aren't great. It's always the heavy curry,

465
00:19:49,160 --> 00:19:52,159
Speaker 4: the white rice, the toasted sandwiches, or it's like the

466
00:19:52,160 --> 00:19:54,520
Speaker 4: corn chips and the dip that everyone always grabs. So yes,

467
00:19:54,560 --> 00:19:57,120
Speaker 4: they have a few veggie sticks and stuff, but everyone's

468
00:19:57,160 --> 00:19:58,840
Speaker 4: loading up on the hommice. They're loading up on the

469
00:19:58,840 --> 00:20:01,680
Speaker 4: corn chips, they're getting the big jar of licorice and nuts,

470
00:20:01,720 --> 00:20:05,200
Speaker 4: they're having multiple glasses of wine, particularly if the flight's delayed,

471
00:20:05,520 --> 00:20:07,359
Speaker 4: and it all adds up. Then, like you say, you

472
00:20:07,440 --> 00:20:10,639
Speaker 4: jump on the plane and Quantus gives you like soamosis

473
00:20:10,720 --> 00:20:13,480
Speaker 4: or orange any balls, or like a slab of Turkish something,

474
00:20:13,760 --> 00:20:16,640
Speaker 4: it's typically not that great an option, so you're far

475
00:20:16,760 --> 00:20:20,000
Speaker 4: better to actually grab something outside of the lounge and

476
00:20:20,119 --> 00:20:22,359
Speaker 4: take it in with you because the lounge options, in

477
00:20:22,440 --> 00:20:25,080
Speaker 4: my experience, particularly when I've been there as well, they're

478
00:20:25,119 --> 00:20:28,480
Speaker 4: not actually that great and they're definitely not really conducive

479
00:20:28,520 --> 00:20:30,919
Speaker 4: to fat loss unless you're really doing some sort of

480
00:20:31,040 --> 00:20:32,600
Speaker 4: smart choosing while you're there.

481
00:20:33,280 --> 00:20:36,000
Speaker 1: I do like in Quantas they have the soup. I

482
00:20:36,040 --> 00:20:38,760
Speaker 1: always think that's great, Like, really, soup is an ideal

483
00:20:38,800 --> 00:20:40,600
Speaker 1: food to have when you're traveling. Now, it can be

484
00:20:40,640 --> 00:20:43,480
Speaker 1: slightly heavier, but it's still always the best option. And

485
00:20:43,520 --> 00:20:46,000
Speaker 1: then if you make a snackplate with the soup, avoid

486
00:20:46,040 --> 00:20:48,440
Speaker 1: the bread. If you can with some of the cut

487
00:20:48,480 --> 00:20:50,840
Speaker 1: up veggies, maybe a little bit of cheese. Great, But

488
00:20:51,240 --> 00:20:53,800
Speaker 1: I notice that snackplate that comes there's always the corn,

489
00:20:53,920 --> 00:20:56,280
Speaker 1: chips and the hommas, and everyone thinks it's so healthy,

490
00:20:56,359 --> 00:20:58,760
Speaker 1: but it's just basically a massive calorie overload at the

491
00:20:58,840 --> 00:21:01,000
Speaker 1: end of the day. So I quite like and I

492
00:21:01,040 --> 00:21:04,160
Speaker 1: talk to my clients who travel regularly about having that

493
00:21:04,200 --> 00:21:06,280
Speaker 1: sort of rule. I don't have that snack food in

494
00:21:06,320 --> 00:21:08,000
Speaker 1: the week, or I don't have it when I'm traveling

495
00:21:08,000 --> 00:21:10,320
Speaker 1: for work. And then if you do have a special

496
00:21:10,320 --> 00:21:12,760
Speaker 1: occasion where you're going internationally on a beautiful flight and

497
00:21:12,800 --> 00:21:14,960
Speaker 1: you do want to enjoy that kind of stuff, it's

498
00:21:15,000 --> 00:21:17,680
Speaker 1: special as opposed to having it multiple times a week.

499
00:21:17,720 --> 00:21:20,800
Speaker 1: And yeah, the snacks on the flight, sometimes you'll get

500
00:21:20,840 --> 00:21:23,679
Speaker 1: like the little snack pack of sort of crackers and cheese,

501
00:21:23,720 --> 00:21:26,240
Speaker 1: but often, like when I flew to you last week

502
00:21:26,320 --> 00:21:29,439
Speaker 1: on Qantas, they gave it for culture and it was

503
00:21:29,520 --> 00:21:33,120
Speaker 1: described as being churizso and Persian fetter. It was literally

504
00:21:33,160 --> 00:21:36,920
Speaker 1: a slab of white bread with a crumble of churizzo

505
00:21:37,000 --> 00:21:39,399
Speaker 1: on the top. Like it was literally I reckon sixty

506
00:21:39,440 --> 00:21:43,680
Speaker 1: eighty grams of carb in this tiny box of white bread,

507
00:21:44,080 --> 00:21:46,760
Speaker 1: like it is the worst thing to eat when you're

508
00:21:46,840 --> 00:21:49,200
Speaker 1: up in the air. And what I've noticed, it's also

509
00:21:49,240 --> 00:21:52,000
Speaker 1: often pastry, Like it's like a chicken pie, which is

510
00:21:52,119 --> 00:21:55,119
Speaker 1: just sort of pastry and trans fat, and just like

511
00:21:55,280 --> 00:21:58,760
Speaker 1: really it's way too heavy for flying. So yeah, just

512
00:21:58,840 --> 00:22:00,880
Speaker 1: keep that in mind. I think it was just more

513
00:22:00,880 --> 00:22:02,840
Speaker 1: of a message if you're doing it regularly, there's a

514
00:22:02,840 --> 00:22:05,920
Speaker 1: lot of benefit to planning ahead, taking a few lighter snacks,

515
00:22:06,280 --> 00:22:08,880
Speaker 1: being discerning in the airport itself, and getting something half

516
00:22:08,920 --> 00:22:11,439
Speaker 1: decent and really having that rule of not indulging in

517
00:22:11,480 --> 00:22:14,560
Speaker 1: that what basically I would describe Leanne as poor quality

518
00:22:14,600 --> 00:22:17,920
Speaker 1: food just because you're traveling regularly, because it certainly won't

519
00:22:17,960 --> 00:22:21,679
Speaker 1: be doing your health or your weight any favors. All right, Leanne, Well,

520
00:22:21,680 --> 00:22:24,639
Speaker 1: I've got a product I want to show you. I

521
00:22:24,640 --> 00:22:25,919
Speaker 1: don't know if you're going to like it or not.

522
00:22:26,440 --> 00:22:28,720
Speaker 1: It was just a little bit random because we sort

523
00:22:28,720 --> 00:22:31,200
Speaker 1: of nutritionally always try and do healthy products and give

524
00:22:31,240 --> 00:22:34,199
Speaker 1: people options. But I was interested in this when I

525
00:22:34,400 --> 00:22:36,479
Speaker 1: came across it because I actually know the man who

526
00:22:36,560 --> 00:22:39,159
Speaker 1: owns this company because he was an ex football player

527
00:22:39,320 --> 00:22:41,919
Speaker 1: and I think he's a massive South City Rabbitos fan.

528
00:22:41,960 --> 00:22:44,600
Speaker 1: That's how it probably come across him. Maybe he actually

529
00:22:44,640 --> 00:22:47,480
Speaker 1: knows the roosters. Anyway, it doesn't matter. It's Sean Garlic

530
00:22:47,480 --> 00:22:52,480
Speaker 1: who has Garlow's pies. So Garlo's pies have been around

531
00:22:52,960 --> 00:22:55,119
Speaker 1: for quite some time. There's a big factory in Sydney

532
00:22:55,160 --> 00:22:57,720
Speaker 1: and traditionally you could always buy them in coals and

533
00:22:58,040 --> 00:23:01,399
Speaker 1: you know they're very they're pies beef, they're not overly healthy.

534
00:23:01,400 --> 00:23:06,200
Speaker 1: It's pastry. But in woollies there's this new Gallos Lean

535
00:23:06,280 --> 00:23:09,840
Speaker 1: beef pies two pack for nine dollars fifty and they've

536
00:23:09,840 --> 00:23:12,240
Speaker 1: got this big sign on them that says twenty grams

537
00:23:12,240 --> 00:23:14,960
Speaker 1: of protein. So my tail was wagging when I saw

538
00:23:14,960 --> 00:23:17,399
Speaker 1: at leam because that's actually really high for a pie.

539
00:23:17,440 --> 00:23:20,680
Speaker 1: It's really hard in pastry to find anything remotely healthy.

540
00:23:21,119 --> 00:23:23,360
Speaker 1: Most of the pastry based foods are made by one

541
00:23:23,440 --> 00:23:27,840
Speaker 1: or two companies, and without being slanderous, they're terrible quality nutritionally.

542
00:23:28,280 --> 00:23:31,000
Speaker 1: You look at the new ingredient list, they're still containing

543
00:23:31,160 --> 00:23:34,240
Speaker 1: hydrogenated fat. They're often made with margarine and shortening, which

544
00:23:34,280 --> 00:23:37,280
Speaker 1: is highly likely they'll contain some trans fats because we

545
00:23:37,320 --> 00:23:39,560
Speaker 1: don't label for transfats in Australia. We don't know, but

546
00:23:39,640 --> 00:23:42,600
Speaker 1: we assume it's probably in there. The meat quality and

547
00:23:42,760 --> 00:23:45,359
Speaker 1: content's very low, sometimes as low as you know, eight

548
00:23:45,440 --> 00:23:47,840
Speaker 1: ten percent, and sausage rolls and pies like these are

549
00:23:47,880 --> 00:23:49,800
Speaker 1: the foods we give our kids at parties, like we're

550
00:23:49,880 --> 00:23:53,280
Speaker 1: off out of our mind. Even the healthier varieties are

551
00:23:53,280 --> 00:23:55,960
Speaker 1: still not healthy. So when I saw this at twenty

552
00:23:56,000 --> 00:23:58,560
Speaker 1: grams of protein, I was like, oh, interesting, So I

553
00:23:58,560 --> 00:24:00,440
Speaker 1: wanted to show you and see what you think. Now

554
00:24:00,760 --> 00:24:02,160
Speaker 1: you're going to have to help me a bit because

555
00:24:02,160 --> 00:24:04,800
Speaker 1: it is one of these little woolies things.

556
00:24:04,880 --> 00:24:05,879
Speaker 2: Yeah Joamina, read it up?

557
00:24:05,880 --> 00:24:07,000
Speaker 3: Can you say it and read it?

558
00:24:07,080 --> 00:24:07,399
Speaker 2: Yeah?

559
00:24:07,480 --> 00:24:07,680
Speaker 3: Yeah?

560
00:24:08,160 --> 00:24:08,760
Speaker 2: Or yeah?

561
00:24:08,920 --> 00:24:13,280
Speaker 4: Ingredients yes, So, ingredient wise, the filling itself is fifty

562
00:24:13,320 --> 00:24:16,160
Speaker 4: six percent and the filling is made up of water

563
00:24:16,240 --> 00:24:20,400
Speaker 4: as a first ingredient, mince beef thirty nine percent, thickener

564
00:24:20,640 --> 00:24:24,520
Speaker 4: textured vegetable protein. That's how they're boosting the overall protein

565
00:24:24,520 --> 00:24:26,080
Speaker 4: because there's not a whole lot of mince in there

566
00:24:26,119 --> 00:24:29,040
Speaker 4: thirty nine percent. Then they're adding some TVP in there

567
00:24:29,080 --> 00:24:30,160
Speaker 4: to boost that overall.

568
00:24:30,600 --> 00:24:31,240
Speaker 2: And in that.

569
00:24:31,160 --> 00:24:36,359
Speaker 4: Textured vegetable protein is defatted soy flour caramel color, and

570
00:24:36,400 --> 00:24:39,639
Speaker 4: then they've used some pie seasoning, which is caramel color

571
00:24:39,680 --> 00:24:44,240
Speaker 4: one fifty C flavor six three five hydrolyzed vegetable protein,

572
00:24:44,440 --> 00:24:47,200
Speaker 4: corn flour, and rice flour. Then they've got some wheat

573
00:24:47,280 --> 00:24:50,679
Speaker 4: protein concentrate again I think, another addition to boost the

574
00:24:50,760 --> 00:24:54,439
Speaker 4: overall protein content, and then some herbs and spices, and

575
00:24:54,480 --> 00:24:58,000
Speaker 4: within the pastry that's the remaining forty four percent. So

576
00:24:58,040 --> 00:25:01,240
Speaker 4: the filling is fifty six percent, paystree is forty four percent.

577
00:25:01,480 --> 00:25:06,080
Speaker 4: Within the pastry, it's wheat, flour, water, marcharine, vegetable oil.

578
00:25:06,240 --> 00:25:10,719
Speaker 4: That's our vegetable fats, antioxidant, natural flavors, shortening, which one

579
00:25:10,720 --> 00:25:12,920
Speaker 4: would assume is probably palm oil or some form of

580
00:25:12,960 --> 00:25:15,840
Speaker 4: palm oil. Pastry conditioner, I don't know what that is.

581
00:25:15,880 --> 00:25:20,399
Speaker 4: Pastry conditioner full of milk, acidity regulators, a glaze, more

582
00:25:20,440 --> 00:25:24,280
Speaker 4: acidity regulators, and some colors. Five hundred four five one

583
00:25:24,440 --> 00:25:27,360
Speaker 4: one sixty B. So that's our ingredient list. I will

584
00:25:27,359 --> 00:25:29,960
Speaker 4: say there are a lot of numbers on that ingredient list, Susie,

585
00:25:29,960 --> 00:25:32,560
Speaker 4: I'm not too sure what the majority of them are.

586
00:25:33,280 --> 00:25:37,520
Speaker 4: Contains milk, gluten, soy, and wheat from an allergen perspective

587
00:25:37,560 --> 00:25:42,200
Speaker 4: and nutrition wise per serving. So one pie, which is

588
00:25:42,200 --> 00:25:44,720
Speaker 4: is it two hundred grams? I think yea two hundred

589
00:25:44,760 --> 00:25:48,720
Speaker 4: grams is one pie is just shy of two thousand kilosules,

590
00:25:48,800 --> 00:25:52,719
Speaker 4: so nineteen hundred and seventy kilosules. Twenty point eight grams

591
00:25:52,760 --> 00:25:55,240
Speaker 4: of protein, so it is, you know, more protein than

592
00:25:55,280 --> 00:25:58,560
Speaker 4: an average pie. Twenty one point four grams of fat,

593
00:25:58,600 --> 00:26:01,680
Speaker 4: so about ten percent fat, nearly eleven percent fat overall,

594
00:26:01,720 --> 00:26:04,520
Speaker 4: so certainly not a low fat food. Ten grams of

595
00:26:04,560 --> 00:26:08,480
Speaker 4: saturated fat quite a high amount. Forty eight grams of carbohydrate,

596
00:26:09,000 --> 00:26:10,720
Speaker 4: which is quite a lot for a very small pie,

597
00:26:10,800 --> 00:26:12,800
Speaker 4: like pies are not that big. Forty eight grams of

598
00:26:12,800 --> 00:26:15,199
Speaker 4: carb is quite a lot. Two point four grams of

599
00:26:15,200 --> 00:26:18,480
Speaker 4: sugar very low, nil dietary fiber, which is not ideal

600
00:26:18,520 --> 00:26:20,919
Speaker 4: from a gut health perspective or a health perspective, And

601
00:26:21,000 --> 00:26:24,120
Speaker 4: five hundred and fifty milligrams of sodium, which isn't it's

602
00:26:24,160 --> 00:26:27,080
Speaker 4: not low, but it's also expected in something like a pie.

603
00:26:27,040 --> 00:26:29,639
Speaker 4: I would say, like, not hugely concerning given that it

604
00:26:29,680 --> 00:26:33,800
Speaker 4: is a pie, but certainly higher calorie, a good boost

605
00:26:33,800 --> 00:26:37,080
Speaker 4: of protein compared to most other pies sadly no dietary fiber,

606
00:26:37,080 --> 00:26:40,120
Speaker 4: which is my favorite nutrient, and quite a heavy whack

607
00:26:40,160 --> 00:26:42,320
Speaker 4: of carbohydrate for a smaller product.

608
00:26:42,359 --> 00:26:43,760
Speaker 2: I would say, would you agree?

609
00:26:43,960 --> 00:26:47,040
Speaker 1: Okay, so I agree with everything you're saying. It's still

610
00:26:47,040 --> 00:26:48,840
Speaker 1: a pie. A pie is a pie. It's not a

611
00:26:48,840 --> 00:26:52,360
Speaker 1: healthy food. But what I wanted to say is that

612
00:26:52,480 --> 00:26:55,320
Speaker 1: of all the terrible pies in the supermarket, this one

613
00:26:55,400 --> 00:26:59,640
Speaker 1: is definitely much better calorie wise, four seventy two. It's

614
00:26:59,680 --> 00:27:02,520
Speaker 1: not low, but it's certainly sort of okay for a meal.

615
00:27:03,200 --> 00:27:05,359
Speaker 1: It's twenty grams of protein. You never see that in

616
00:27:05,400 --> 00:27:08,240
Speaker 1: a pie. You're lucky to see eight to ten. And

617
00:27:08,320 --> 00:27:11,120
Speaker 1: even though the total fat twenty one grams not low,

618
00:27:11,240 --> 00:27:14,640
Speaker 1: but the saturated at five grams per hundred is kind

619
00:27:14,640 --> 00:27:19,040
Speaker 1: of not too bad. Like, it's definitely a better pie

620
00:27:19,200 --> 00:27:22,439
Speaker 1: if you're buying pies. So the reason I wanted to

621
00:27:22,440 --> 00:27:25,560
Speaker 1: cover it was that so often we're just buying the

622
00:27:25,640 --> 00:27:28,120
Speaker 1: cheaper brands because they're the party pies. They're the ones

623
00:27:28,119 --> 00:27:31,560
Speaker 1: that are available, the Herbert Aboms, like the bigger pies.

624
00:27:31,600 --> 00:27:35,280
Speaker 1: They're all pretty terrible, but if you are occasionally feeling

625
00:27:35,320 --> 00:27:38,359
Speaker 1: like a pie, this is definitely a much better one,

626
00:27:38,920 --> 00:27:42,440
Speaker 1: because we really need to encourage the producers of these

627
00:27:42,480 --> 00:27:45,320
Speaker 1: pastry based products to improve the nutritionals. Like you said,

628
00:27:45,359 --> 00:27:47,600
Speaker 1: there's colors and additions in here that we would really

629
00:27:47,680 --> 00:27:50,760
Speaker 1: like to see less of. It's certainly a cleaner ingredient

630
00:27:50,800 --> 00:27:53,880
Speaker 1: list than we generally see. The meat is definitely better quality,

631
00:27:54,400 --> 00:27:56,800
Speaker 1: and I think that, you know, in terms of trying

632
00:27:56,840 --> 00:28:00,600
Speaker 1: to support producers to make healthier versions of of sort

633
00:28:00,640 --> 00:28:03,479
Speaker 1: of higher fat foods, it's.

634
00:28:03,000 --> 00:28:04,200
Speaker 3: Definitely a better option.

635
00:28:04,480 --> 00:28:08,040
Speaker 1: So I don't buy pies myself at home for the boys,

636
00:28:08,160 --> 00:28:10,200
Speaker 1: but if they ever said to me, can we get

637
00:28:10,200 --> 00:28:12,360
Speaker 1: a pie? I would absolutely this would be the one

638
00:28:12,359 --> 00:28:15,120
Speaker 1: I would get, because I just know how poor quality

639
00:28:15,760 --> 00:28:18,600
Speaker 1: the bulk of the mainstream pies are out there. So yeah,

640
00:28:18,680 --> 00:28:20,399
Speaker 1: I just thought it was a really interesting one. And

641
00:28:20,720 --> 00:28:22,400
Speaker 1: this kind of food you wouldn't have more than once

642
00:28:22,440 --> 00:28:25,840
Speaker 1: a month, if I'm honest. It's a very energy dense,

643
00:28:26,240 --> 00:28:29,040
Speaker 1: high fat food. But occasionally if you do really feel

644
00:28:29,040 --> 00:28:31,879
Speaker 1: like a pie with a salad or some veggies, you know,

645
00:28:32,040 --> 00:28:34,320
Speaker 1: as a Saturday night or Sunday dinner or something way

646
00:28:34,320 --> 00:28:37,680
Speaker 1: you watching the footy, this is definitely a better variety.

647
00:28:37,840 --> 00:28:39,480
Speaker 3: So yeah, just interesting, I thought.

648
00:28:39,640 --> 00:28:41,720
Speaker 4: Yeah, I agree with everything you said, like, there's no

649
00:28:41,920 --> 00:28:43,800
Speaker 4: way I'd ever write this into a client meal plan.

650
00:28:43,840 --> 00:28:45,400
Speaker 4: But if they turned it around and they said, look,

651
00:28:45,440 --> 00:28:47,000
Speaker 4: I love pies than my soul.

652
00:28:46,840 --> 00:28:48,280
Speaker 2: Food, I really really want one.

653
00:28:48,520 --> 00:28:51,320
Speaker 4: As you mentioned, certainly this is probably a better option

654
00:28:51,480 --> 00:28:53,440
Speaker 4: compared to the other pies on the market, and the

655
00:28:53,560 --> 00:28:55,320
Speaker 4: protein boost is nice so that you just have to

656
00:28:55,360 --> 00:28:57,400
Speaker 4: have the pie with a big side salad. You don't

657
00:28:57,480 --> 00:28:59,480
Speaker 4: need to then go scrambling to have a bit more

658
00:28:59,520 --> 00:29:02,000
Speaker 4: protein or something. So it can certainly fit in a

659
00:29:02,040 --> 00:29:05,920
Speaker 4: busy families lifestyle, but I would be very hesitant in

660
00:29:06,000 --> 00:29:08,320
Speaker 4: terms of how often you would have something like this,

661
00:29:08,480 --> 00:29:10,400
Speaker 4: And from a budge of perspective, it's not too bad,

662
00:29:10,440 --> 00:29:12,960
Speaker 4: Like five dollars for a pie is actually not too bad,

663
00:29:12,960 --> 00:29:14,120
Speaker 4: and there's a big thing on the front of it

664
00:29:14,160 --> 00:29:15,680
Speaker 4: saying you can pop it in the air for us,

665
00:29:15,760 --> 00:29:18,280
Speaker 4: So for busy families, I can certainly see how it

666
00:29:18,320 --> 00:29:20,760
Speaker 4: may work. But it is certainly what you would call

667
00:29:20,800 --> 00:29:23,280
Speaker 4: an ultra process food, and it is sort of on

668
00:29:23,400 --> 00:29:26,040
Speaker 4: par with takeaway that you wouldn't want to be doing

669
00:29:26,040 --> 00:29:30,240
Speaker 4: it too frequently, but overall certainly better then I guess

670
00:29:30,320 --> 00:29:31,800
Speaker 4: the other big pies on the market.

671
00:29:32,040 --> 00:29:33,960
Speaker 1: Yeah, And I just think in general we all consume

672
00:29:34,000 --> 00:29:37,520
Speaker 1: way too much pastry because people often having croissants, you know,

673
00:29:38,560 --> 00:29:41,000
Speaker 1: party pies, sausage roll is very common for young kids.

674
00:29:41,040 --> 00:29:43,520
Speaker 1: So I think it's good reminder that pastry is really

675
00:29:43,560 --> 00:29:45,360
Speaker 1: a food you shouldn't be consuming more than a couple

676
00:29:45,360 --> 00:29:47,360
Speaker 1: of times a month really when it comes to trans

677
00:29:47,440 --> 00:29:49,520
Speaker 1: fats and saturated fats. So just keep an eye on

678
00:29:49,520 --> 00:29:51,600
Speaker 1: your overall. In takestics of the kids, I notice a

679
00:29:51,600 --> 00:29:54,400
Speaker 1: lot of kids will have croissants and only the weekend regularly,

680
00:29:54,440 --> 00:29:56,560
Speaker 1: and it really is an occasional food or as the

681
00:29:56,640 --> 00:29:59,680
Speaker 1: end would say, when you're in Paris, do I say that?

682
00:30:01,400 --> 00:30:03,280
Speaker 2: And even we're reminded of the reath to treat.

683
00:30:03,320 --> 00:30:05,360
Speaker 4: Remember we went to the cafe and we were trying

684
00:30:05,360 --> 00:30:07,640
Speaker 4: to find something healthy and there was literally just pastries ever,

685
00:30:07,760 --> 00:30:09,680
Speaker 4: and we were like, oh, it's a healthy option, and

686
00:30:09,680 --> 00:30:11,880
Speaker 4: the lady is like, oh, there's spinach and feta, what

687
00:30:12,040 --> 00:30:14,840
Speaker 4: like pastry something. I'm like, it's still it's still pastry.

688
00:30:14,880 --> 00:30:17,240
Speaker 4: Even though it is spinach and fettera. It's certainly better

689
00:30:17,480 --> 00:30:19,800
Speaker 4: ingredient wise, but it's still wrapped up in all of

690
00:30:19,840 --> 00:30:22,360
Speaker 4: that pastry. So it is I agree with you, like,

691
00:30:22,400 --> 00:30:25,719
Speaker 4: we just probably consume far too much pastry over all.

692
00:30:25,920 --> 00:30:28,440
Speaker 4: And then that doesn't even bring into your account the desserts,

693
00:30:28,480 --> 00:30:31,000
Speaker 4: the apple pies, the you know, if you're making your own,

694
00:30:31,400 --> 00:30:33,160
Speaker 4: you know, homemade sausage rolls at home.

695
00:30:33,240 --> 00:30:34,880
Speaker 2: It's all of that. It all adds up.

696
00:30:35,000 --> 00:30:37,160
Speaker 4: So I guess that leads kind of nicely into our

697
00:30:37,240 --> 00:30:40,680
Speaker 4: next listener question, which someone's written into us wanting to

698
00:30:40,720 --> 00:30:42,760
Speaker 4: know what are some of the best super market gluten

699
00:30:42,800 --> 00:30:45,520
Speaker 4: free foods, and not that pastry is really gluten free,

700
00:30:45,560 --> 00:30:47,560
Speaker 4: but I do find that a lot of my clients

701
00:30:47,640 --> 00:30:50,200
Speaker 4: that do need gluten free or that do have Celiac disease,

702
00:30:50,600 --> 00:30:53,479
Speaker 4: they need better options. And always the response I get as,

703
00:30:53,480 --> 00:30:56,400
Speaker 4: oh my goodness, gluten free food is so so expensive.

704
00:30:56,680 --> 00:31:00,440
Speaker 4: So I will start off by saying that naturally gluten

705
00:31:00,480 --> 00:31:03,160
Speaker 4: free whole foods are always going to be your best.

706
00:31:03,160 --> 00:31:05,239
Speaker 4: And I know this probably sounds obvious, but you've got

707
00:31:05,280 --> 00:31:07,600
Speaker 4: to start with the basics. Because fruit and vegetables are

708
00:31:07,640 --> 00:31:12,160
Speaker 4: no more expensive. Eggs chicken fish tofu beef, there's no

709
00:31:12,200 --> 00:31:17,440
Speaker 4: more expense from a gluten free perspective, brown rice, quinoir buckwheat, laying, dairy,

710
00:31:17,480 --> 00:31:19,480
Speaker 4: you've got your milk, you've got your Greek yogurt, you've

711
00:31:19,480 --> 00:31:21,880
Speaker 4: got your cheese, and yes, you need to check your labels,

712
00:31:21,920 --> 00:31:24,280
Speaker 4: particularly if you have Celiac disease, to ensure there's no

713
00:31:24,360 --> 00:31:28,320
Speaker 4: sort of gross contamination or may contein. But our whole foods,

714
00:31:28,400 --> 00:31:31,640
Speaker 4: they're our basics. And if that is filling seventy five

715
00:31:31,680 --> 00:31:34,840
Speaker 4: to eighty percent of your trolley like honestly, it should

716
00:31:34,880 --> 00:31:37,920
Speaker 4: be for good health. There's no extra expense there, so

717
00:31:37,960 --> 00:31:40,760
Speaker 4: they're of course our basic whole foods. Now, when it

718
00:31:40,800 --> 00:31:43,280
Speaker 4: comes to some better package options, and Susie and I

719
00:31:43,360 --> 00:31:45,840
Speaker 4: are certainly no purists, we eat packaged foods. We buy

720
00:31:45,880 --> 00:31:48,720
Speaker 4: it for the kids. We're busy mums, we're busy business women.

721
00:31:49,120 --> 00:31:51,680
Speaker 4: We buy packaged foods right, And there are certainly some

722
00:31:51,800 --> 00:31:54,880
Speaker 4: better gluten free options out there. When you're looking at

723
00:31:54,880 --> 00:31:58,400
Speaker 4: things like gluten free bread, you absolutely need to find

724
00:31:58,400 --> 00:32:01,640
Speaker 4: the bread with some visible whole grains in it. Gluten

725
00:32:01,680 --> 00:32:05,200
Speaker 4: Free white bread is just as bad as normal refined

726
00:32:05,240 --> 00:32:07,240
Speaker 4: white bread. It's going to give you the blood sugar spike,

727
00:32:07,280 --> 00:32:10,160
Speaker 4: it's not adding any fiber, and from a gut health perspective,

728
00:32:10,480 --> 00:32:13,560
Speaker 4: you need to find something with visible whole grains. I

729
00:32:13,600 --> 00:32:16,240
Speaker 4: really like the Bergen gluten free loaf, and I also

730
00:32:16,360 --> 00:32:19,160
Speaker 4: don't mind the Helger's gluten free loaf as well. When

731
00:32:19,240 --> 00:32:21,840
Speaker 4: we're looking at crackers, a Linus from a gluten free

732
00:32:21,840 --> 00:32:24,840
Speaker 4: crackers perspective are one of my favorites. Table of Plenty

733
00:32:24,960 --> 00:32:27,680
Speaker 4: do these great little gluten free mini rice cakes, and

734
00:32:27,720 --> 00:32:30,640
Speaker 4: I'm also a massive fan of the multi grain gluten

735
00:32:30,640 --> 00:32:34,360
Speaker 4: free corn thins as well. Musally and granola wise, there

736
00:32:34,360 --> 00:32:36,880
Speaker 4: are quite a few good gluten free ranges in the markets.

737
00:32:36,920 --> 00:32:39,960
Speaker 4: Probably Carmens and Brook Farm are my favorite gluten.

738
00:32:39,600 --> 00:32:41,640
Speaker 2: Free sort of cereal based options.

739
00:32:41,880 --> 00:32:45,080
Speaker 4: Freedom Food also does a few good gluten free cereals

740
00:32:45,080 --> 00:32:47,240
Speaker 4: as well, and you really want to make sure they're

741
00:32:47,280 --> 00:32:50,719
Speaker 4: using a good base of sort of whole grains obviously

742
00:32:50,760 --> 00:32:55,640
Speaker 4: gluten free ones and nuts and seeds, versus using sugar fillers,

743
00:32:55,640 --> 00:32:57,480
Speaker 4: so putting in a lot of honey in a lot

744
00:32:57,480 --> 00:33:00,360
Speaker 4: of maple cane sugar that kind of thing. So there

745
00:33:00,360 --> 00:33:03,320
Speaker 4: are some better muses and granolas on the markets, and

746
00:33:03,400 --> 00:33:06,080
Speaker 4: probably my three favorite brands from a gluten free perspective

747
00:33:06,080 --> 00:33:09,680
Speaker 4: of Freedom Food, Brook Farm and Carmens. Then when it

748
00:33:09,720 --> 00:33:13,520
Speaker 4: comes to pasta something with fiber in it is absolutely ideal.

749
00:33:13,720 --> 00:33:16,520
Speaker 4: So my favorite is the san Remo Pulse range. So

750
00:33:16,560 --> 00:33:19,080
Speaker 4: you've got the lentil pasta, you've got the chickpea pasta.

751
00:33:19,600 --> 00:33:22,680
Speaker 4: It doesn't freeze as well like sometimes I find if

752
00:33:22,720 --> 00:33:24,800
Speaker 4: I've got gluten free clients and their meal prepping and

753
00:33:24,840 --> 00:33:28,080
Speaker 4: they're reheating it, the pasta kind of loses the integrity.

754
00:33:28,240 --> 00:33:31,240
Speaker 4: So it is nicer, fresher, but you're getting a wonderful

755
00:33:31,280 --> 00:33:34,560
Speaker 4: amount of fiber and protein within that san Remo Pulse

756
00:33:34,600 --> 00:33:38,600
Speaker 4: pasta range, because otherwise gluten free pasta is just like

757
00:33:38,720 --> 00:33:41,040
Speaker 4: white pastas, it's kind of just as bad. It's going

758
00:33:41,080 --> 00:33:43,640
Speaker 4: to give you the same you know, sugar spike. Yes,

759
00:33:43,680 --> 00:33:45,960
Speaker 4: if you pair some white gluten free pasta with a

760
00:33:46,000 --> 00:33:48,480
Speaker 4: bit of protein and some fat, you'll reduce down and

761
00:33:48,520 --> 00:33:51,440
Speaker 4: some veggies of course reduced down the blood sugar spike.

762
00:33:51,640 --> 00:33:54,960
Speaker 4: But absolutely the best packaged option from a gluten free

763
00:33:54,960 --> 00:33:57,760
Speaker 4: pasta perspective is this san Remo range. And then of

764
00:33:57,800 --> 00:34:00,960
Speaker 4: course lastly snack foods and again, and we don't want

765
00:34:01,000 --> 00:34:04,200
Speaker 4: to oversnack. There's so much of a temptation in our

766
00:34:04,200 --> 00:34:07,360
Speaker 4: society to snack, snack, snack, snack, snack where you can

767
00:34:07,440 --> 00:34:10,399
Speaker 4: choose the whole food options, the fruit, the vegetable stick,

768
00:34:10,480 --> 00:34:12,440
Speaker 4: some of the better gluten free dips. You want to

769
00:34:12,440 --> 00:34:15,680
Speaker 4: have your pouches of gluten free yogurt, where you can

770
00:34:15,760 --> 00:34:19,040
Speaker 4: your nuts, your roasted chickpeas and fava beans. And there

771
00:34:19,080 --> 00:34:21,800
Speaker 4: are a few better gluten free bars on the markets

772
00:34:21,840 --> 00:34:24,279
Speaker 4: as well. Carmens is a good brand. There's a couple

773
00:34:24,320 --> 00:34:25,759
Speaker 4: of other ones as well. I can't think off the

774
00:34:25,800 --> 00:34:28,600
Speaker 4: top of my head, but just again reading your labels

775
00:34:28,640 --> 00:34:31,000
Speaker 4: to ensure that it's starting with a great base of

776
00:34:31,040 --> 00:34:34,320
Speaker 4: either whole grains or some nuts and seeds, not sugar

777
00:34:34,440 --> 00:34:37,600
Speaker 4: in the first one or two ingredients, including honey, rice,

778
00:34:37,680 --> 00:34:40,600
Speaker 4: molt syrup, any of your types of syrups, maple syrup.

779
00:34:40,680 --> 00:34:43,000
Speaker 4: That kind of thing just means it's a high sugar product.

780
00:34:43,280 --> 00:34:45,799
Speaker 4: So there certainly are a lot of better packaged foods

781
00:34:45,840 --> 00:34:48,760
Speaker 4: gluten free options. I've been working in the gut health space,

782
00:34:48,800 --> 00:34:51,319
Speaker 4: working with CLET clients but well over a decade now,

783
00:34:51,520 --> 00:34:53,640
Speaker 4: and absolutely in the last ten years we have come

784
00:34:53,680 --> 00:34:57,640
Speaker 4: a long, long long way in better quality package gluten

785
00:34:57,680 --> 00:35:01,080
Speaker 4: free options, but there are still many any ultra process

786
00:35:01,080 --> 00:35:03,319
Speaker 4: options out there, and what tends to happen is they

787
00:35:03,360 --> 00:35:06,480
Speaker 4: make them using a lot of really refined white starches

788
00:35:06,560 --> 00:35:10,600
Speaker 4: like tapioca flour, potato flour, white rice flour, and these

789
00:35:10,880 --> 00:35:13,680
Speaker 4: refined starches give you a big blood sugar spike, they

790
00:35:13,719 --> 00:35:16,720
Speaker 4: give you poor SATIETI ley don't cause a lot of fullness,

791
00:35:16,719 --> 00:35:19,520
Speaker 4: and there's a very low fiber volume there as well,

792
00:35:19,719 --> 00:35:22,160
Speaker 4: So even though it's labeled gluten free, you still have

793
00:35:22,280 --> 00:35:25,440
Speaker 4: to be very picky or very careful with the choices

794
00:35:25,440 --> 00:35:28,239
Speaker 4: that you choose, and you really really want something with

795
00:35:28,360 --> 00:35:30,360
Speaker 4: a bit more protein and a bit more fiber in

796
00:35:30,400 --> 00:35:33,040
Speaker 4: it and a bit of a lower sugar content, because

797
00:35:33,120 --> 00:35:35,319
Speaker 4: unfortunately there is a bit of a health halo out

798
00:35:35,320 --> 00:35:38,920
Speaker 4: there that gluten free can Sometimes people assume it can

799
00:35:39,000 --> 00:35:41,400
Speaker 4: be healthier, but that is certainly not the case. A

800
00:35:41,440 --> 00:35:44,400
Speaker 4: lot of the time, gluten free options are actually nowhere

801
00:35:44,440 --> 00:35:47,000
Speaker 4: near as good as the non gluten free options. But

802
00:35:47,160 --> 00:35:48,719
Speaker 4: if you do do a bit of digging, if you

803
00:35:48,760 --> 00:35:51,000
Speaker 4: do do a bit of flood label reading, there are

804
00:35:51,040 --> 00:35:53,319
Speaker 4: certainly many many brands on the market, and there are

805
00:35:53,320 --> 00:35:55,520
Speaker 4: new products every single month I see in the gluten

806
00:35:55,520 --> 00:35:58,400
Speaker 4: free category that are a much better for our health

807
00:35:58,440 --> 00:36:01,160
Speaker 4: overall than some of the main plays in their category,

808
00:36:01,400 --> 00:36:04,799
Speaker 4: so they're probably my favorite options at the supermarket. Have

809
00:36:04,880 --> 00:36:07,080
Speaker 4: you got any to add their SUSI device sort of

810
00:36:07,120 --> 00:36:07,799
Speaker 4: tick them all off?

811
00:36:07,880 --> 00:36:09,719
Speaker 1: I think you've ticked it off really well. I think

812
00:36:09,719 --> 00:36:11,880
Speaker 1: the only other ones that spring to mind. I know

813
00:36:11,960 --> 00:36:14,640
Speaker 1: that Mister Chens do in coals. I think they have

814
00:36:14,680 --> 00:36:18,319
Speaker 1: a whole separate gluten free section, and also woollies, and

815
00:36:18,480 --> 00:36:21,640
Speaker 1: whilst a lot of those products in are heavily processed,

816
00:36:21,680 --> 00:36:25,160
Speaker 1: I think the Mister Tens gluten free dumplings are quite

817
00:36:25,200 --> 00:36:28,440
Speaker 1: a good option compared to say, gluten free pizzas or

818
00:36:28,480 --> 00:36:31,200
Speaker 1: gluten free crumb products, so they're probably the only other

819
00:36:31,200 --> 00:36:35,480
Speaker 1: one that sprang to mind. I tend to use the

820
00:36:35,560 --> 00:36:39,839
Speaker 1: Carmen's gluten free granola. Their Crispy Deluxe is pretty good nutritionally,

821
00:36:40,040 --> 00:36:42,680
Speaker 1: as are most of their nut type bars, the snacks,

822
00:36:42,719 --> 00:36:45,360
Speaker 1: all the faber beans which are just naturally gluten free.

823
00:36:45,760 --> 00:36:47,560
Speaker 1: But yeah, they were the only other ones that sprang

824
00:36:47,560 --> 00:36:49,360
Speaker 1: to mind when you're going through them moating.

825
00:36:49,400 --> 00:36:51,160
Speaker 4: All right, Well, that brings us to the end of

826
00:36:51,200 --> 00:36:53,839
Speaker 4: the nutrition catch for another week. Thank you so much

827
00:36:53,840 --> 00:36:56,720
Speaker 4: for listening and letting us in your ears and trusting

828
00:36:56,800 --> 00:36:59,160
Speaker 4: us with your nutrition updates for the week. And if

829
00:36:59,160 --> 00:37:01,320
Speaker 4: you're new to the Pocket and you haven't heard, Susie

830
00:37:01,360 --> 00:37:06,120
Speaker 4: and I have designed our own scientifically formulated ranges of proteins,

831
00:37:06,320 --> 00:37:08,520
Speaker 4: creatines and hot chocolate blends, so go and check them

832
00:37:08,520 --> 00:37:10,799
Speaker 4: out at Designed by Dieticians. And if you have any

833
00:37:10,840 --> 00:37:12,600
Speaker 4: questions at all, we've got a big page and why

834
00:37:12,640 --> 00:37:15,640
Speaker 4: creating is super beneficial for all women as you say,

835
00:37:15,719 --> 00:37:18,120
Speaker 4: most women, And if you have any questions probably best

836
00:37:18,120 --> 00:37:21,520
Speaker 4: to send us an email admin at the Nutritioncouch dot com.

837
00:37:21,520 --> 00:37:23,200
Speaker 2: Thank you for listening and we'll catch you in next

838
00:37:23,239 --> 00:37:23,920
Speaker 2: week's episode.

839
00:37:24,040 --> 00:37:33,360
Speaker 3: Have a great week.