Speaker 1: Do you travel for work or maybe you travel regularly
Speaker 1: because you can, But certainly holiday eating and food at
Speaker 1: airports can seriously derail most diets. So on today's episode
Speaker 1: of The Nutrition Couch, we deep dive the easy ways
Speaker 1: to keep your diet on track when you spend plenty
Speaker 1: of time in the air.
Speaker 2: Hi, I'm Susie Burrow and I'm Leon Ward.
Speaker 1: And together we bring you The Nutrition Coutch, the weekly
Speaker 1: podcast that keeps you up to date on everything you
Speaker 1: need to know in the world of nutrition, as well
Speaker 1: as all things food and travel. We take a closer
Speaker 1: look at tin proteins like chicken and fish and share
Speaker 1: what to look for and what to avoid.
Speaker 3: I found a brand new lean meat pie.
Speaker 1: I'm keen to get Leanne's thoughts on and our listener
Speaker 1: question is all about choosing smart gluten free foods. So Leanne,
Speaker 1: we are refreshed and relaxed after our second Nutrition Couch
Speaker 1: retreat at Kingscliff last week with a divine group of
Speaker 1: twenty women.
Speaker 3: How are you feeling after our second retreat.
Speaker 2: I'm feeling very refreshed.
Speaker 4: I do wish we stayed and had a little, you know,
Speaker 4: extended spa visit for ourself. But we did make that
Speaker 4: choice to go home to the kiddies, and I don't
Speaker 4: regret that, so I feel really good.
Speaker 2: Besides the massive amount of traffic I.
Speaker 4: Gone the way home, it was just so much fun,
Speaker 4: Like you could hardly call it work. It was honestly
Speaker 4: just such a good time. And there are so many
Speaker 4: different women from so many you know, walks of life,
Speaker 4: but we all just come together because we've all got
Speaker 4: the same common goal, right. We just want a weekend
Speaker 4: full of wellness and self care, to just go away,
Speaker 4: drink you know, some fabulous wine, have some fabulous meals,
Speaker 4: move our body, learn a little bit about nutrition, and
Speaker 4: just have a really great time together. So I don't
Speaker 4: think it could have gone better, honestly if we tried.
Speaker 4: It was so much fun and I really am looking
Speaker 4: forward to doing it all over again. But we still
Speaker 4: and undecided if we do it at the end of
Speaker 4: this year or leave it till next year. Aren't We
Speaker 4: were like fifty to fifty on the fence.
Speaker 1: So first of all, I'll describe the different groups of women.
Speaker 1: We had such a range. First of all, they came
Speaker 1: from all over Australia. We had one gorgeous woman from Roma,
Speaker 1: like outside Roma in the middle of Queensland, like literally
Speaker 1: drove like eighteen hours or something to come that sing exaggeration, not.
Speaker 3: That far Perth like.
Speaker 1: Two from Perth yep, amazing like such as a good,
Speaker 1: amazing mix.
Speaker 3: So I had some.
Speaker 1: We had some who were on like a friendship get
Speaker 1: away with a little bit of health thrown in. We
Speaker 1: had a baby moon, which was fantastic. Then we just
Speaker 1: generally had a lot of women who were looking to
Speaker 1: already doing a lot, looking after themselves, but really wanting
Speaker 1: to age positively. We had a gorgeous girl who's trying
Speaker 1: to have a baby in the near future. So it
Speaker 1: really can be whatever you need it to be. It
Speaker 1: can be a full immersion. It can be an opportunity
Speaker 1: to consult with Leanne and I when you wouldn't normally
Speaker 1: do that or be able to do that. It was
Speaker 1: time away from the children, but with a bit of
Speaker 1: nutrition thrown in. It's a sort of a mix between
Speaker 1: a health retreat and then a spa. You know, you
Speaker 1: get the day spa experience. There's exercise options with the
Speaker 1: gorgeous to nil to do yoga and pilates each day,
Speaker 1: walks with us beautiful food. I have to say that
Speaker 1: Peppers Kingscliff Catering is our standing for the nutritional needs
Speaker 1: we had or should. We had a mother and daughter
Speaker 1: team as well from the Blue Mountains, which was great,
Speaker 1: again just both working on separate health goals. So I
Speaker 1: think that if you are thinking that you would like
Speaker 1: to do it, it's a great opportunity to bring a
Speaker 1: friend or even your daughter. But we are deciding whether
Speaker 1: to run one in October this year or just hold
Speaker 1: it annually in March. It is you know, it's amazing
Speaker 1: and it certainly doesn't feel like work for me, but
Speaker 1: it's been a huge amount of admin type work for
Speaker 1: Leanne and as starts just deciding whether we do run it.
Speaker 1: So yes, please do send us a message if you're
Speaker 1: seriously keen about coming along and let us know whether
Speaker 1: October would be viable or really March, because we will
Speaker 1: make that decision in the next couple of weeks based
Speaker 1: on our listeners. I can't stress enough it's an amazing
Speaker 1: weekend and as I said, it's really inspiring. We do
Speaker 1: two or three education sessions, so yeah, I can't I
Speaker 1: think it's an amazing way to spend a weekend for
Speaker 1: motivated women who want to refine their nutrition.
Speaker 3: But yeah, let do let us know it. Ad In
Speaker 3: at the nutritioncouch dot com.
Speaker 1: Don't dms because we tend to lose those we get
Speaker 1: a lot, So please email us at admin at nutritioncouch
Speaker 1: dot com. The nutrition couch actually isn't it admin at
Speaker 1: the nutritioncouch dot com.
Speaker 4: And I will say there's extra information about the retreat
Speaker 4: if you go to our Instagram page, which is just
Speaker 4: the Nutrition Couch podcast, and there's a little pins post
Speaker 4: at the top. It's a bright yellow post that says
Speaker 4: more about the retreat, what it includes, what's on offer,
Speaker 4: the price.
Speaker 2: Obviously ignore the days.
Speaker 4: But if that is something that you feel like, would
Speaker 4: you know you would like to come to, please do
Speaker 4: sent us a message because we do need to make
Speaker 4: these bookings, you know, four to six months in advance.
Speaker 4: We are probably going to make that call within the
Speaker 4: next few weeks. And there are of the twenty women
Speaker 4: that came, I think what six of them came with
Speaker 4: like a friend, a buddy, a family member, and the
Speaker 4: other fourteen of them were completely solo. So please do
Speaker 4: not feel like you have to bring somebody. The majority
Speaker 4: of the women and even the same from our first retreat.
Speaker 4: I think sixteen out of the twenty and our first
Speaker 4: retreat came solo, so don't feel like you have to
Speaker 4: bring a friend. It is still incredible experience by yourself
Speaker 4: with your coming solo, and you will meet a ton
Speaker 4: of friends, like the ladies from the last retreat've started
Speaker 4: their own like little WhatsApp support group or something.
Speaker 2: I just love it. I think it's so.
Speaker 4: Wonderful and just it's just women supporting women and it's
Speaker 4: such a great weekend.
Speaker 3: True, all right, I am well.
Speaker 1: One of the topics that we spoke about in relative
Speaker 1: high detail was tinfish actually, and the reason this has
Speaker 1: been on my mind is for two reasons. One, I
Speaker 1: did a review for Good Food on the best options
Speaker 1: when it came to tinfish across the board, whether it's
Speaker 1: a sardine, salmon, mackerel. And secondly, we covered this a
Speaker 1: lot looking at products in supermarket because I think at
Speaker 1: the moment, with budgets and the cost of food, tinfish
Speaker 1: has become an affordable option. So you know, sometimes we
Speaker 1: perceive it as being expensive, like I'm a big salmon consumer.
Speaker 1: Of course, as a consultant to tassau, but that's fresh salmon.
Speaker 1: But when it comes to tind, I quite like red salmon.
Speaker 1: I find it really nice on sandwiches and crackers. But
Speaker 1: you'd look at it and think, oh, it's expensive, like
Speaker 1: a tin of red salmon. And Cole's Home brand, which
Speaker 1: is all the same product ninety nine percent fish, retails
Speaker 1: for over ten dollars. It might even be twelve dollars.
Speaker 1: But if I buy that, I will get at least
Speaker 1: four lunches, if not more. So that's you know, two
Speaker 1: three dollars a serve versus if you're buying lunch twenty dollars.
Speaker 1: So I think we can it can certainly be an
Speaker 1: affordable option. I feed Taco the Australian Shepherd tins of
Speaker 1: sardines at a dollar apop. Very good for his Amega
Speaker 1: three if you love sardines. They're very very rich in
Speaker 1: a Mega three is one of the highest natural sauces.
Speaker 3: And then of course we.
Speaker 1: Have our tuna, and tuna is still a very good
Speaker 1: option nutritionally, you know, it's very high in protein. But
Speaker 1: the key message that I want to talk about today,
Speaker 1: because it was a question that came through our design
Speaker 1: by dietitians Instagram. Someone had actually asked about tin chicken,
Speaker 1: and it's actually very similar in terms of percentages when
Speaker 1: you look at that, whether your preference is for tuna
Speaker 1: or chicken. But it may come as a surprising ann
Speaker 1: that some of the well known brands can have as
Speaker 1: little as fifty percent fish in the tin because of
Speaker 1: they put sauces and extra things in, and that means
Speaker 1: that they can put less fish overall. And the issue
Speaker 1: with that, of course, is that you're not getting the
Speaker 1: protein that you think you are, because we often think
Speaker 1: a serve of tuna or salmon or chicken would give
Speaker 1: about twenty grams of protein for one hundred grams serve minimum.
Speaker 1: But I think it may come a surprise to some
Speaker 1: of our listeners that some of those small ninety five
Speaker 1: gram cans can have as little as twelve grams of
Speaker 1: protein per serve because they're packed full of other additions.
Speaker 1: And back in the day when it wasn't such a
Speaker 1: big section of the supermarket, I would often have clients
Speaker 1: asking me whether they should get spring water or whether
Speaker 1: they should get oil, and I would say, to be honest,
Speaker 1: if you prefer the oil, drain it off and enjoy
Speaker 1: the tuna, but more likely now they're in sauces, whether
Speaker 1: it's you know, mayo, sweet chili, mixed and generally you know,
Speaker 1: I think John West is down to like fifty five
Speaker 1: percent fish. A lot of the general ones are about
Speaker 1: sixty And really it's only the plain ones, like the
Speaker 1: tuna slices or the plain chicken in a can, that
Speaker 1: have got upwards of seventy percent, and even then it's
Speaker 1: a bit low. When it comes to protein, they range
Speaker 1: between twelve maybe fifteen sixteen, which generally isn't enough. Is
Speaker 1: that when we're looking for a key protein source at
Speaker 1: a meal.
Speaker 4: Yeah, one hundred percent, but you did hit the nail
Speaker 4: on the head. It's generally the flavored ones, particularly the
Speaker 4: ones like there was one I looked up for a client.
Speaker 4: I think it was like a Mexican flavor. So yes,
Speaker 4: it had the tuna in there, but it also had
Speaker 4: a bit of onion, capsicum, corn off the top of
Speaker 4: my head, and the protein was very low, like I
Speaker 4: think it was maybe fourteen grams. So when you tend
Speaker 4: to get into more of the flavored ones because they're
Speaker 4: adding additional things and they're alongside the tuna, the protein
Speaker 4: content drops downs. Well, I have certainly said to my
Speaker 4: clients that's fine if you want to use that one,
Speaker 4: but I need you to use two tins, because two
Speaker 4: small tins. If it's got say twelve or thirteen grams
Speaker 4: of protein a tin is still only looking at about
Speaker 4: twenty four twenty six grams, and it's ideal to have
Speaker 4: twenty five to thirty if not for some women forty
Speaker 4: grams of protein in a single meal, when really the
Speaker 4: goal is fat loss, or the goal is muscle gain
Speaker 4: or improving your strength. So it is really important to
Speaker 4: read your labels. But typically if you are looking for
Speaker 4: the highest amount of protein perin, you'll best to go
Speaker 4: with spring water because it just has a highest amount
Speaker 4: of tuna in it overall. But then salmon's are very similar.
Speaker 4: You don't tend to get too much flavored salmon, do you.
Speaker 4: It's generally pretty plain the salmon. It's more the flavored
Speaker 4: tunas that are more abundant within the supermarkets.
Speaker 1: There's a few, but I think with salmon it's more
Speaker 1: common to have it just as the pink called the
Speaker 1: red salmon. There are a couple of flavored ones and
Speaker 1: it's kind of the same situation, and the same with
Speaker 1: the chickens. So the plain chicken in spring water, the
Speaker 1: woollies little tin has got seventy percent versus say sixty
Speaker 1: for the flavored variety. So across the board, when you're
Speaker 1: spending money on food, you want to pay for the
Speaker 1: key ingredient really, so you're actually much better to buy
Speaker 1: the tuna slices or the plane and then add a
Speaker 1: bit of your own sauce because then you get control
Speaker 1: over it, and then you're getting a much higher proportion
Speaker 1: of the fish. So I think it was just a
Speaker 1: good topic to talk about in general, because I think
Speaker 1: we often assume, particularly tin tuna has a lot more
Speaker 1: protein than it does. And in the case recently we've
Speaker 1: reviewed thean a couple of those tuna meal kits, and
Speaker 1: the tuna meal kits that have got the beans in
Speaker 1: them to have upwards of twenty because you get some
Speaker 1: extra protein from the beans. So it's very easy actually
Speaker 1: if you get tin tuna to add some of your
Speaker 1: own beans, a little bit of chili sauce or whatever
Speaker 1: your flavor preference is, and you're going to have a
Speaker 1: much higher protein meal with less additives than the sort
Speaker 1: of flavored varieties that you're paying for thinking that they're
Speaker 1: still high in protein. They're just not as high as
Speaker 1: we do think they are.
Speaker 2: One hundred percent.
Speaker 4: And I'm a huge fan of adding something like beans
Speaker 4: or legumes into the meal with the tuna, because you're
Speaker 4: getting the benefits of, yes, the extra protein, but also
Speaker 4: a nice little fiber bump and sometimes a bit of
Speaker 4: plant based iron as well. And we know that beans
Speaker 4: and legumes are a wonderful addition for our gut health,
Speaker 4: in particular because of the fiber. So I love if
Speaker 4: a client wants a particular type or brand of tuna
Speaker 4: or flavoring or I do know the protein's lower, it's
Speaker 4: sort of sitting around that twelve fifteen grams. I'm a
Speaker 4: huge fan of saying, or we'll add, you know, a
Speaker 4: bit of chickpeas or add some black beans in there,
Speaker 4: and to also add a little bit of feta or
Speaker 4: goats cheese or a little bit of cheese if if
Speaker 4: they like it, if they're tolerated, and those three combined
Speaker 4: will give an overall boost or another excitm A boiled
Speaker 4: egg with a tin of tuna, that's going to give
Speaker 4: you that twenty plus grams that ideally most women need
Speaker 4: in a single meal. So it's just about being smarter
Speaker 4: with your choices and really reading your food labels. Because
Speaker 4: just a tin of tuna, even across the different brands,
Speaker 4: the smoke tuna, like, I'm a big fan of the
Speaker 4: smoke tuna, but that is a little bit lower than
Speaker 4: the tuna in springwater or the tuna and olive oil.
Speaker 4: I just like it from a flavor perspective, particularly if
Speaker 4: I'm putting it on a cracker, if I'm mixing it
Speaker 4: through a salad, I've got a lot of other flavors
Speaker 4: going on, But I myself like the smoke tuna on
Speaker 4: crackers with some tomato, cucumber, et cetera. But I'll always
Speaker 4: make sure I put a bit of goats, cheese or
Speaker 4: some fetter or something on there to boost up that
Speaker 4: overall protein because it is a couple of grands lower
Speaker 4: than some of the other tins in the spring water section.
Speaker 1: True, And I think the other message is that whilst
Speaker 1: tin tuna is a good source of protein, particularly when
Speaker 1: you get the plain varieties, keep in mind that tuna
Speaker 1: has nowhere near the amiga threes that salmon does, so
Speaker 1: salmon is naturally higher. In some cases, tuna will be
Speaker 1: low fat, so they've taken the extra oils out to
Speaker 1: make fish or capsules will use for another product. And
Speaker 1: so salmon is a better choice nutritionally, if we were
Speaker 1: being one hundred percent honest. I'm not just saying that
Speaker 1: because I consult to a salmon company. It's just nutritional fact.
Speaker 1: So tin salmon is much much higher in a Mega three.
Speaker 1: Sardines are much much higher again, as is macrel. So
Speaker 1: if you actually are looking for a Mega three, is mackerel.
Speaker 1: Sardine's your best bet, followed by tin salmon, and the
Speaker 1: red does have slightly more. The other bonus of salmon
Speaker 1: that you don't get unfortunately in the tunas because they
Speaker 1: don't have the calcium rich tuna anymore, is that the
Speaker 1: salmon is very high in calcium, so it's got the
Speaker 1: little bones. If you consume them, it's a really rich
Speaker 1: natural source of calcium, So you get up to three
Speaker 1: hundred milligrams of good quality calcium with salmon and the bones,
Speaker 1: particularly if you're someone who needs more calcium in the diet.
Speaker 1: So if you like it, it can be a really
Speaker 1: good choice nutritionally. The same with sardine, and sardines are
Speaker 1: also very very high naturally in calcium, so a good
Speaker 1: way for non dairy eaters if you like fish, to
Speaker 1: be getting that extra source of calcium in the diet
Speaker 1: as well. So just something I thought was topical because
Speaker 1: I know a lot of listeners will use tin salmon,
Speaker 1: and I heard you say on the weekend that actually,
Speaker 1: sometimes in some cases you may need two of the
Speaker 1: smaller tins to actually get your protein requirements of say
Speaker 1: twenty thirty grams of protein per meal, So that can
Speaker 1: be an option as well, particularly if you're buying them
Speaker 1: from a budget perspective and they are cheaper to buy
Speaker 1: on sale and you stock up on tin tuna with
Speaker 1: sometimes you may just need too to get the actual
Speaker 1: amounts that you're needing.
Speaker 4: Absolutely, and I will say that this is mostly an
Speaker 4: Australian thing because I did do an Instagram post probably
Speaker 4: twelve months ago now and I did quite well, like
Speaker 4: it had over one hundred thousand views, and it sort
Speaker 4: of had a bigger reach internationally and so many people
Speaker 4: were commenting the post was something like, you know, psa
Speaker 4: public service announcement, one tin of tuna isn't enough for
Speaker 4: most women in a meal to lose weight, and heaps
Speaker 4: of Americans like commenting and they're like, what a tin
Speaker 4: of tuna's like twenty five thirty grams?
Speaker 2: What are you talking about?
Speaker 4: So I will say that this is typically more so
Speaker 4: obviously what we've noticed in Australian based supermarkets. If you
Speaker 4: are listening overseas somewhere, just a really good, you know,
Speaker 4: reminder to check your food labels, and it may or
Speaker 4: may not be the case for the country that you're
Speaker 4: living in.
Speaker 1: True, all right, Lee and well, food and travel. I
Speaker 1: think this has been on my mind because I do
Speaker 1: have quite a few clients who travel to interstate, you know,
Speaker 1: multiple times a week. They're spending a lot of time
Speaker 1: in the quantus lounge, and sort of the habits that
Speaker 1: come can be less than conducive when it comes to
Speaker 1: weight controlled at alone weight loss. So I just want
Speaker 1: to talk a little bit about the key strategies when
Speaker 1: you do travel regularly, whether it's because you can travel
Speaker 1: or because you're traveling for work. So I'll kick off
Speaker 1: by saying that one of the messages I share with
Speaker 1: clients when it comes to work travel is that it
Speaker 1: is work. So sometimes we're very programmed to go to
Speaker 1: the airport, go straight to the lounge, have everything on
Speaker 1: offer whenever they're bringing stuff around on a flight, having
Speaker 1: that as well, and eating at all times at the day,
Speaker 1: all night, even though it may not be a meal time.
Speaker 1: You know, we get ourselves to the airport and suddenly
Speaker 1: we're having a big meal before we hop on an
Speaker 1: international flight. So I think it's a real mindset shift
Speaker 1: to say that when travel is a routine part of
Speaker 1: your life, you've really got to think of it as
Speaker 1: such and as such have quite firm food structure, because
Speaker 1: inevitably the foods that we're buying away from the home
Speaker 1: are hiring calories, hire and fat, lower in protein than
Speaker 1: meals you would prepare at home. So if you routinely
Speaker 1: you're in the Quantus lounge and making a ham and
Speaker 1: cheese toasty, which we all know is delicious. And if
Speaker 1: it was an occasional thing, no problem. But if it's
Speaker 1: multiple times, you know, once or twice a week, and
Speaker 1: then you stop in on the way home and you
Speaker 1: get the corn chips and the dip, the homus, the
Speaker 1: carrot sticks, the glass of wine. You know, that is dinner,
Speaker 1: let alone, before you hop on the plane and have
Speaker 1: the snack they bring around, which in my experience with
Speaker 1: quantus is inevitably pastry. So I think it's first of
Speaker 1: all good to be mindful of the effects, and then
Speaker 1: if you ask someone who does it regularly, be clear
Speaker 1: on how to do it. So one of the key
Speaker 1: things I encourage clients to do or I do myself,
Speaker 1: is whenever I'm traveling, whether it's a car trip or
Speaker 1: plane trip, even internationally, I'll always take with me some
Speaker 1: cut up edgies and a wrap. And the reason is
Speaker 1: that one, I'm tight and I don't want to pay
Speaker 1: thirty dollars for a substandard meal at the airport before
Speaker 1: I fly. But at least if the plane's delayed, if
Speaker 1: I don't like the food on the flight, if you
Speaker 1: don't get fed till quite long, I've got something I
Speaker 1: can have with a coffee or a tea that will
Speaker 1: keep me full, and I'm not going to macas.
Speaker 3: And then the veggies.
Speaker 1: You just never get enough fresh food when you're traveling,
Speaker 1: like they don't serve much on a plane. You get constipated.
Speaker 1: You can't pick up at at the quickie mite before
Speaker 1: you hop on a flight, even if you can get
Speaker 1: a cheese and crackers. So I just find then that
Speaker 1: you've got a small, healthy, minimal to go and you've.
Speaker 3: Also got some fresh food.
Speaker 1: Now, if I'm at an airport where they've got low
Speaker 1: car rice paper rolls or they've got Mexican and I
Speaker 1: can get a naked Brita bowl, sure I'll get it.
Speaker 1: But it also means if that's not available, if it's
Speaker 1: late and the airport's closed, I've always got something that's
Speaker 1: lighter and healthier than getting the good old ham and
Speaker 1: cheese clissant all the toasty with the coffee that is
Speaker 1: routinely at airport. So I think starting with something decent
Speaker 1: is a really good place. So that's sort of the
Speaker 1: first thing that I would certainly encourage people to be
Speaker 1: doing is always take something with you.
Speaker 4: Yeah, I agree, and I think more when we're thinking
Speaker 4: about those smart snacks, there aren't that many available at
Speaker 4: the airport, and if they are, you know you're paying
Speaker 4: seven bucks for a little nut bar, or you know
Speaker 4: you're getting a little thing of fava beans which is
Speaker 4: five six dollars. So where you can, it's going to
Speaker 4: be certainly better from a budget perspective. Another thing I
Speaker 4: love is telling my clients to like freeze the yogurt
Speaker 4: pouches and take it with them, just wrap it in
Speaker 4: like a tea towel or something, so then when you
Speaker 4: get to the airport an arrow or two later, it's
Speaker 4: still nice and cold and you can have that as
Speaker 4: a little snack or a little pick me up as well.
Speaker 4: Other really smart airport choices. I love things like Vietnamese
Speaker 4: so like roll do some really great options grilled do
Speaker 4: some Lina burgers, and also some salad based options as well.
Speaker 4: I don't mind Nando's. You can get a bit of
Speaker 4: chicken breast aside of broccolini.
Speaker 3: But what else I fight?
Speaker 1: Yeah, I sometimes the wraps are okay, but I think
Speaker 1: with the wraps you got to look for the small
Speaker 1: ones because they can be absolutely massive. I think when
Speaker 1: there's a juice bar, like getting a veggie juice is
Speaker 1: a great addition, but avoid the fruit because they're sugary.
Speaker 1: But if you get say a beech trit celery carrot
Speaker 1: or a green juice, that can be a nice light
Speaker 1: snack to have. I think if I have to get macas,
Speaker 1: I would get a mini snack rap like you can
Speaker 1: get the mini snack raps aren't youo bad if you
Speaker 1: get the grilled one, and then if you team that,
Speaker 1: say with a veggie juice, that would be a lighter option.
Speaker 1: But I'm like you, I tend to either go rolled,
Speaker 1: I go the naked sort of burrito type bowl with
Speaker 1: no rice, or I sort of try and take my
Speaker 1: own thing. I think, like at Sidney Airport they do
Speaker 1: have sole origin in the Virgin Lounge, but the sandwiches
Speaker 1: are heavy, but at least you can get something with
Speaker 1: a bit of salad or a wrap like they do
Speaker 1: have the wraps, but they're on white wrap like. They're
Speaker 1: just never as good nutritionally as what you'd make at home.
Speaker 4: The antol Olers did and do actually have quite a
Speaker 4: good few options if you there's quite a lot of
Speaker 4: salads and offer a lot of them are pretty carb heavy,
Speaker 4: but there are certainly some leaner ones, and there is
Speaker 4: generally just an option of an extra server vegetable, so
Speaker 4: sometimes I'll get like the beef noodlestuff with an extra
Speaker 4: server veggie as an example, like the chicken rice vermicelli
Speaker 4: salad with the extra side of vegetables. And poke bowls
Speaker 4: are another really really good option as well. Isn't bad.
Speaker 4: If you can find some of the brown rice rolls
Speaker 4: with a bit of protein, and if you're lucky enough
Speaker 4: to strike gold and can find some like sashimi with
Speaker 4: some otta mammae beans and some seaweed, that's an awesome option.
Speaker 4: But I will say be very very careful with lounges
Speaker 4: because like you, Susy, I work with a lot of
Speaker 4: women who have you know, their CEOs, their CFOs, They
Speaker 4: travel a lot. They're always in the lounge, the first
Speaker 4: class lounges with some of my really beauty clients. If
Speaker 4: they're lucky enough to go in there, that's wonderful. There's
Speaker 4: a chef, love cookie, whatever you want. But the general
Speaker 4: sort of quantus virgin lounges aren't actually that good. So
Speaker 4: I will suggest time and time again to my clients,
Speaker 4: go and get a subway, go and get a rolled
Speaker 4: take it into the lounge, and then you can enjoy
Speaker 4: a little coffee or you know, a one glass of
Speaker 4: champagne when you're in the lounge, because typically the choices
Speaker 4: in the lounges aren't great. It's always the heavy curry,
Speaker 4: the white rice, the toasted sandwiches, or it's like the
Speaker 4: corn chips and the dip that everyone always grabs. So yes,
Speaker 4: they have a few veggie sticks and stuff, but everyone's
Speaker 4: loading up on the hommice. They're loading up on the
Speaker 4: corn chips, they're getting the big jar of licorice and nuts,
Speaker 4: they're having multiple glasses of wine, particularly if the flight's delayed,
Speaker 4: and it all adds up. Then, like you say, you
Speaker 4: jump on the plane and Quantus gives you like soamosis
Speaker 4: or orange any balls, or like a slab of Turkish something,
Speaker 4: it's typically not that great an option, so you're far
Speaker 4: better to actually grab something outside of the lounge and
Speaker 4: take it in with you because the lounge options, in
Speaker 4: my experience, particularly when I've been there as well, they're
Speaker 4: not actually that great and they're definitely not really conducive
Speaker 4: to fat loss unless you're really doing some sort of
Speaker 4: smart choosing while you're there.
Speaker 1: I do like in Quantas they have the soup. I
Speaker 1: always think that's great, Like, really, soup is an ideal
Speaker 1: food to have when you're traveling. Now, it can be
Speaker 1: slightly heavier, but it's still always the best option. And
Speaker 1: then if you make a snackplate with the soup, avoid
Speaker 1: the bread. If you can with some of the cut
Speaker 1: up veggies, maybe a little bit of cheese. Great, But
Speaker 1: I notice that snackplate that comes there's always the corn,
Speaker 1: chips and the hommas, and everyone thinks it's so healthy,
Speaker 1: but it's just basically a massive calorie overload at the
Speaker 1: end of the day. So I quite like and I
Speaker 1: talk to my clients who travel regularly about having that
Speaker 1: sort of rule. I don't have that snack food in
Speaker 1: the week, or I don't have it when I'm traveling
Speaker 1: for work. And then if you do have a special
Speaker 1: occasion where you're going internationally on a beautiful flight and
Speaker 1: you do want to enjoy that kind of stuff, it's
Speaker 1: special as opposed to having it multiple times a week.
Speaker 1: And yeah, the snacks on the flight, sometimes you'll get
Speaker 1: like the little snack pack of sort of crackers and cheese,
Speaker 1: but often, like when I flew to you last week
Speaker 1: on Qantas, they gave it for culture and it was
Speaker 1: described as being churizso and Persian fetter. It was literally
Speaker 1: a slab of white bread with a crumble of churizzo
Speaker 1: on the top. Like it was literally I reckon sixty
Speaker 1: eighty grams of carb in this tiny box of white bread,
Speaker 1: like it is the worst thing to eat when you're
Speaker 1: up in the air. And what I've noticed, it's also
Speaker 1: often pastry, Like it's like a chicken pie, which is
Speaker 1: just sort of pastry and trans fat, and just like
Speaker 1: really it's way too heavy for flying. So yeah, just
Speaker 1: keep that in mind. I think it was just more
Speaker 1: of a message if you're doing it regularly, there's a
Speaker 1: lot of benefit to planning ahead, taking a few lighter snacks,
Speaker 1: being discerning in the airport itself, and getting something half
Speaker 1: decent and really having that rule of not indulging in
Speaker 1: that what basically I would describe Leanne as poor quality
Speaker 1: food just because you're traveling regularly, because it certainly won't
Speaker 1: be doing your health or your weight any favors. All right, Leanne, Well,
Speaker 1: I've got a product I want to show you. I
Speaker 1: don't know if you're going to like it or not.
Speaker 1: It was just a little bit random because we sort
Speaker 1: of nutritionally always try and do healthy products and give
Speaker 1: people options. But I was interested in this when I
Speaker 1: came across it because I actually know the man who
Speaker 1: owns this company because he was an ex football player
Speaker 1: and I think he's a massive South City Rabbitos fan.
Speaker 1: That's how it probably come across him. Maybe he actually
Speaker 1: knows the roosters. Anyway, it doesn't matter. It's Sean Garlic
Speaker 1: who has Garlow's pies. So Garlo's pies have been around
Speaker 1: for quite some time. There's a big factory in Sydney
Speaker 1: and traditionally you could always buy them in coals and
Speaker 1: you know they're very they're pies beef, they're not overly healthy.
Speaker 1: It's pastry. But in woollies there's this new Gallos Lean
Speaker 1: beef pies two pack for nine dollars fifty and they've
Speaker 1: got this big sign on them that says twenty grams
Speaker 1: of protein. So my tail was wagging when I saw
Speaker 1: at leam because that's actually really high for a pie.
Speaker 1: It's really hard in pastry to find anything remotely healthy.
Speaker 1: Most of the pastry based foods are made by one
Speaker 1: or two companies, and without being slanderous, they're terrible quality nutritionally.
Speaker 1: You look at the new ingredient list, they're still containing
Speaker 1: hydrogenated fat. They're often made with margarine and shortening, which
Speaker 1: is highly likely they'll contain some trans fats because we
Speaker 1: don't label for transfats in Australia. We don't know, but
Speaker 1: we assume it's probably in there. The meat quality and
Speaker 1: content's very low, sometimes as low as you know, eight
Speaker 1: ten percent, and sausage rolls and pies like these are
Speaker 1: the foods we give our kids at parties, like we're
Speaker 1: off out of our mind. Even the healthier varieties are
Speaker 1: still not healthy. So when I saw this at twenty
Speaker 1: grams of protein, I was like, oh, interesting, So I
Speaker 1: wanted to show you and see what you think. Now
Speaker 1: you're going to have to help me a bit because
Speaker 1: it is one of these little woolies things.
Speaker 2: Yeah Joamina, read it up?
Speaker 3: Can you say it and read it?
Speaker 2: Yeah?
Speaker 3: Yeah?
Speaker 2: Or yeah?
Speaker 4: Ingredients yes, So, ingredient wise, the filling itself is fifty
Speaker 4: six percent and the filling is made up of water
Speaker 4: as a first ingredient, mince beef thirty nine percent, thickener
Speaker 4: textured vegetable protein. That's how they're boosting the overall protein
Speaker 4: because there's not a whole lot of mince in there
Speaker 4: thirty nine percent. Then they're adding some TVP in there
Speaker 4: to boost that overall.
Speaker 2: And in that.
Speaker 4: Textured vegetable protein is defatted soy flour caramel color, and
Speaker 4: then they've used some pie seasoning, which is caramel color
Speaker 4: one fifty C flavor six three five hydrolyzed vegetable protein,
Speaker 4: corn flour, and rice flour. Then they've got some wheat
Speaker 4: protein concentrate again I think, another addition to boost the
Speaker 4: overall protein content, and then some herbs and spices, and
Speaker 4: within the pastry that's the remaining forty four percent. So
Speaker 4: the filling is fifty six percent, paystree is forty four percent.
Speaker 4: Within the pastry, it's wheat, flour, water, marcharine, vegetable oil.
Speaker 4: That's our vegetable fats, antioxidant, natural flavors, shortening, which one
Speaker 4: would assume is probably palm oil or some form of
Speaker 4: palm oil. Pastry conditioner, I don't know what that is.
Speaker 4: Pastry conditioner full of milk, acidity regulators, a glaze, more
Speaker 4: acidity regulators, and some colors. Five hundred four five one
Speaker 4: one sixty B. So that's our ingredient list. I will
Speaker 4: say there are a lot of numbers on that ingredient list, Susie,
Speaker 4: I'm not too sure what the majority of them are.
Speaker 4: Contains milk, gluten, soy, and wheat from an allergen perspective
Speaker 4: and nutrition wise per serving. So one pie, which is
Speaker 4: is it two hundred grams? I think yea two hundred
Speaker 4: grams is one pie is just shy of two thousand kilosules,
Speaker 4: so nineteen hundred and seventy kilosules. Twenty point eight grams
Speaker 4: of protein, so it is, you know, more protein than
Speaker 4: an average pie. Twenty one point four grams of fat,
Speaker 4: so about ten percent fat, nearly eleven percent fat overall,
Speaker 4: so certainly not a low fat food. Ten grams of
Speaker 4: saturated fat quite a high amount. Forty eight grams of carbohydrate,
Speaker 4: which is quite a lot for a very small pie,
Speaker 4: like pies are not that big. Forty eight grams of
Speaker 4: carb is quite a lot. Two point four grams of
Speaker 4: sugar very low, nil dietary fiber, which is not ideal
Speaker 4: from a gut health perspective or a health perspective, And
Speaker 4: five hundred and fifty milligrams of sodium, which isn't it's
Speaker 4: not low, but it's also expected in something like a pie.
Speaker 4: I would say, like, not hugely concerning given that it
Speaker 4: is a pie, but certainly higher calorie, a good boost
Speaker 4: of protein compared to most other pies sadly no dietary fiber,
Speaker 4: which is my favorite nutrient, and quite a heavy whack
Speaker 4: of carbohydrate for a smaller product.
Speaker 2: I would say, would you agree?
Speaker 1: Okay, so I agree with everything you're saying. It's still
Speaker 1: a pie. A pie is a pie. It's not a
Speaker 1: healthy food. But what I wanted to say is that
Speaker 1: of all the terrible pies in the supermarket, this one
Speaker 1: is definitely much better calorie wise, four seventy two. It's
Speaker 1: not low, but it's certainly sort of okay for a meal.
Speaker 1: It's twenty grams of protein. You never see that in
Speaker 1: a pie. You're lucky to see eight to ten. And
Speaker 1: even though the total fat twenty one grams not low,
Speaker 1: but the saturated at five grams per hundred is kind
Speaker 1: of not too bad. Like, it's definitely a better pie
Speaker 1: if you're buying pies. So the reason I wanted to
Speaker 1: cover it was that so often we're just buying the
Speaker 1: cheaper brands because they're the party pies. They're the ones
Speaker 1: that are available, the Herbert Aboms, like the bigger pies.
Speaker 1: They're all pretty terrible, but if you are occasionally feeling
Speaker 1: like a pie, this is definitely a much better one,
Speaker 1: because we really need to encourage the producers of these
Speaker 1: pastry based products to improve the nutritionals. Like you said,
Speaker 1: there's colors and additions in here that we would really
Speaker 1: like to see less of. It's certainly a cleaner ingredient
Speaker 1: list than we generally see. The meat is definitely better quality,
Speaker 1: and I think that, you know, in terms of trying
Speaker 1: to support producers to make healthier versions of of sort
Speaker 1: of higher fat foods, it's.
Speaker 3: Definitely a better option.
Speaker 1: So I don't buy pies myself at home for the boys,
Speaker 1: but if they ever said to me, can we get
Speaker 1: a pie? I would absolutely this would be the one
Speaker 1: I would get, because I just know how poor quality
Speaker 1: the bulk of the mainstream pies are out there. So yeah,
Speaker 1: I just thought it was a really interesting one. And
Speaker 1: this kind of food you wouldn't have more than once
Speaker 1: a month, if I'm honest. It's a very energy dense,
Speaker 1: high fat food. But occasionally if you do really feel
Speaker 1: like a pie with a salad or some veggies, you know,
Speaker 1: as a Saturday night or Sunday dinner or something way
Speaker 1: you watching the footy, this is definitely a better variety.
Speaker 3: So yeah, just interesting, I thought.
Speaker 4: Yeah, I agree with everything you said, like, there's no
Speaker 4: way I'd ever write this into a client meal plan.
Speaker 4: But if they turned it around and they said, look,
Speaker 4: I love pies than my soul.
Speaker 2: Food, I really really want one.
Speaker 4: As you mentioned, certainly this is probably a better option
Speaker 4: compared to the other pies on the market, and the
Speaker 4: protein boost is nice so that you just have to
Speaker 4: have the pie with a big side salad. You don't
Speaker 4: need to then go scrambling to have a bit more
Speaker 4: protein or something. So it can certainly fit in a
Speaker 4: busy families lifestyle, but I would be very hesitant in
Speaker 4: terms of how often you would have something like this,
Speaker 4: And from a budge of perspective, it's not too bad,
Speaker 4: Like five dollars for a pie is actually not too bad,
Speaker 4: and there's a big thing on the front of it
Speaker 4: saying you can pop it in the air for us,
Speaker 4: So for busy families, I can certainly see how it
Speaker 4: may work. But it is certainly what you would call
Speaker 4: an ultra process food, and it is sort of on
Speaker 4: par with takeaway that you wouldn't want to be doing
Speaker 4: it too frequently, but overall certainly better then I guess
Speaker 4: the other big pies on the market.
Speaker 1: Yeah, And I just think in general we all consume
Speaker 1: way too much pastry because people often having croissants, you know,
Speaker 1: party pies, sausage roll is very common for young kids.
Speaker 1: So I think it's good reminder that pastry is really
Speaker 1: a food you shouldn't be consuming more than a couple
Speaker 1: of times a month really when it comes to trans
Speaker 1: fats and saturated fats. So just keep an eye on
Speaker 1: your overall. In takestics of the kids, I notice a
Speaker 1: lot of kids will have croissants and only the weekend regularly,
Speaker 1: and it really is an occasional food or as the
Speaker 1: end would say, when you're in Paris, do I say that?
Speaker 2: And even we're reminded of the reath to treat.
Speaker 4: Remember we went to the cafe and we were trying
Speaker 4: to find something healthy and there was literally just pastries ever,
Speaker 4: and we were like, oh, it's a healthy option, and
Speaker 4: the lady is like, oh, there's spinach and feta, what
Speaker 4: like pastry something. I'm like, it's still it's still pastry.
Speaker 4: Even though it is spinach and fettera. It's certainly better
Speaker 4: ingredient wise, but it's still wrapped up in all of
Speaker 4: that pastry. So it is I agree with you, like,
Speaker 4: we just probably consume far too much pastry over all.
Speaker 4: And then that doesn't even bring into your account the desserts,
Speaker 4: the apple pies, the you know, if you're making your own,
Speaker 4: you know, homemade sausage rolls at home.
Speaker 2: It's all of that. It all adds up.
Speaker 4: So I guess that leads kind of nicely into our
Speaker 4: next listener question, which someone's written into us wanting to
Speaker 4: know what are some of the best super market gluten
Speaker 4: free foods, and not that pastry is really gluten free,
Speaker 4: but I do find that a lot of my clients
Speaker 4: that do need gluten free or that do have Celiac disease,
Speaker 4: they need better options. And always the response I get as,
Speaker 4: oh my goodness, gluten free food is so so expensive.
Speaker 4: So I will start off by saying that naturally gluten
Speaker 4: free whole foods are always going to be your best.
Speaker 4: And I know this probably sounds obvious, but you've got
Speaker 4: to start with the basics. Because fruit and vegetables are
Speaker 4: no more expensive. Eggs chicken fish tofu beef, there's no
Speaker 4: more expense from a gluten free perspective, brown rice, quinoir buckwheat, laying, dairy,
Speaker 4: you've got your milk, you've got your Greek yogurt, you've
Speaker 4: got your cheese, and yes, you need to check your labels,
Speaker 4: particularly if you have Celiac disease, to ensure there's no
Speaker 4: sort of gross contamination or may contein. But our whole foods,
Speaker 4: they're our basics. And if that is filling seventy five
Speaker 4: to eighty percent of your trolley like honestly, it should
Speaker 4: be for good health. There's no extra expense there, so
Speaker 4: they're of course our basic whole foods. Now, when it
Speaker 4: comes to some better package options, and Susie and I
Speaker 4: are certainly no purists, we eat packaged foods. We buy
Speaker 4: it for the kids. We're busy mums, we're busy business women.
Speaker 4: We buy packaged foods right, And there are certainly some
Speaker 4: better gluten free options out there. When you're looking at
Speaker 4: things like gluten free bread, you absolutely need to find
Speaker 4: the bread with some visible whole grains in it. Gluten
Speaker 4: Free white bread is just as bad as normal refined
Speaker 4: white bread. It's going to give you the blood sugar spike,
Speaker 4: it's not adding any fiber, and from a gut health perspective,
Speaker 4: you need to find something with visible whole grains. I
Speaker 4: really like the Bergen gluten free loaf, and I also
Speaker 4: don't mind the Helger's gluten free loaf as well. When
Speaker 4: we're looking at crackers, a Linus from a gluten free
Speaker 4: crackers perspective are one of my favorites. Table of Plenty
Speaker 4: do these great little gluten free mini rice cakes, and
Speaker 4: I'm also a massive fan of the multi grain gluten
Speaker 4: free corn thins as well. Musally and granola wise, there
Speaker 4: are quite a few good gluten free ranges in the markets.
Speaker 4: Probably Carmens and Brook Farm are my favorite gluten.
Speaker 2: Free sort of cereal based options.
Speaker 4: Freedom Food also does a few good gluten free cereals
Speaker 4: as well, and you really want to make sure they're
Speaker 4: using a good base of sort of whole grains obviously
Speaker 4: gluten free ones and nuts and seeds, versus using sugar fillers,
Speaker 4: so putting in a lot of honey in a lot
Speaker 4: of maple cane sugar that kind of thing. So there
Speaker 4: are some better muses and granolas on the markets, and
Speaker 4: probably my three favorite brands from a gluten free perspective
Speaker 4: of Freedom Food, Brook Farm and Carmens. Then when it
Speaker 4: comes to pasta something with fiber in it is absolutely ideal.
Speaker 4: So my favorite is the san Remo Pulse range. So
Speaker 4: you've got the lentil pasta, you've got the chickpea pasta.
Speaker 4: It doesn't freeze as well like sometimes I find if
Speaker 4: I've got gluten free clients and their meal prepping and
Speaker 4: they're reheating it, the pasta kind of loses the integrity.
Speaker 4: So it is nicer, fresher, but you're getting a wonderful
Speaker 4: amount of fiber and protein within that san Remo Pulse
Speaker 4: pasta range, because otherwise gluten free pasta is just like
Speaker 4: white pastas, it's kind of just as bad. It's going
Speaker 4: to give you the same you know, sugar spike. Yes,
Speaker 4: if you pair some white gluten free pasta with a
Speaker 4: bit of protein and some fat, you'll reduce down and
Speaker 4: some veggies of course reduced down the blood sugar spike.
Speaker 4: But absolutely the best packaged option from a gluten free
Speaker 4: pasta perspective is this san Remo range. And then of
Speaker 4: course lastly snack foods and again, and we don't want
Speaker 4: to oversnack. There's so much of a temptation in our
Speaker 4: society to snack, snack, snack, snack, snack where you can
Speaker 4: choose the whole food options, the fruit, the vegetable stick,
Speaker 4: some of the better gluten free dips. You want to
Speaker 4: have your pouches of gluten free yogurt, where you can
Speaker 4: your nuts, your roasted chickpeas and fava beans. And there
Speaker 4: are a few better gluten free bars on the markets
Speaker 4: as well. Carmens is a good brand. There's a couple
Speaker 4: of other ones as well. I can't think off the
Speaker 4: top of my head, but just again reading your labels
Speaker 4: to ensure that it's starting with a great base of
Speaker 4: either whole grains or some nuts and seeds, not sugar
Speaker 4: in the first one or two ingredients, including honey, rice,
Speaker 4: molt syrup, any of your types of syrups, maple syrup.
Speaker 4: That kind of thing just means it's a high sugar product.
Speaker 4: So there certainly are a lot of better packaged foods
Speaker 4: gluten free options. I've been working in the gut health space,
Speaker 4: working with CLET clients but well over a decade now,
Speaker 4: and absolutely in the last ten years we have come
Speaker 4: a long, long long way in better quality package gluten
Speaker 4: free options, but there are still many any ultra process
Speaker 4: options out there, and what tends to happen is they
Speaker 4: make them using a lot of really refined white starches
Speaker 4: like tapioca flour, potato flour, white rice flour, and these
Speaker 4: refined starches give you a big blood sugar spike, they
Speaker 4: give you poor SATIETI ley don't cause a lot of fullness,
Speaker 4: and there's a very low fiber volume there as well,
Speaker 4: So even though it's labeled gluten free, you still have
Speaker 4: to be very picky or very careful with the choices
Speaker 4: that you choose, and you really really want something with
Speaker 4: a bit more protein and a bit more fiber in
Speaker 4: it and a bit of a lower sugar content, because
Speaker 4: unfortunately there is a bit of a health halo out
Speaker 4: there that gluten free can Sometimes people assume it can
Speaker 4: be healthier, but that is certainly not the case. A
Speaker 4: lot of the time, gluten free options are actually nowhere
Speaker 4: near as good as the non gluten free options. But
Speaker 4: if you do do a bit of digging, if you
Speaker 4: do do a bit of flood label reading, there are
Speaker 4: certainly many many brands on the market, and there are
Speaker 4: new products every single month I see in the gluten
Speaker 4: free category that are a much better for our health
Speaker 4: overall than some of the main plays in their category,
Speaker 4: so they're probably my favorite options at the supermarket. Have
Speaker 4: you got any to add their SUSI device sort of
Speaker 4: tick them all off?
Speaker 1: I think you've ticked it off really well. I think
Speaker 1: the only other ones that spring to mind. I know
Speaker 1: that Mister Chens do in coals. I think they have
Speaker 1: a whole separate gluten free section, and also woollies, and
Speaker 1: whilst a lot of those products in are heavily processed,
Speaker 1: I think the Mister Tens gluten free dumplings are quite
Speaker 1: a good option compared to say, gluten free pizzas or
Speaker 1: gluten free crumb products, so they're probably the only other
Speaker 1: one that sprang to mind. I tend to use the
Speaker 1: Carmen's gluten free granola. Their Crispy Deluxe is pretty good nutritionally,
Speaker 1: as are most of their nut type bars, the snacks,
Speaker 1: all the faber beans which are just naturally gluten free.
Speaker 1: But yeah, they were the only other ones that sprang
Speaker 1: to mind when you're going through them moating.
Speaker 4: All right, Well, that brings us to the end of
Speaker 4: the nutrition catch for another week. Thank you so much
Speaker 4: for listening and letting us in your ears and trusting
Speaker 4: us with your nutrition updates for the week. And if
Speaker 4: you're new to the Pocket and you haven't heard, Susie
Speaker 4: and I have designed our own scientifically formulated ranges of proteins,
Speaker 4: creatines and hot chocolate blends, so go and check them
Speaker 4: out at Designed by Dieticians. And if you have any
Speaker 4: questions at all, we've got a big page and why
Speaker 4: creating is super beneficial for all women as you say,
Speaker 4: most women, And if you have any questions probably best
Speaker 4: to send us an email admin at the Nutritioncouch dot com.
Speaker 2: Thank you for listening and we'll catch you in next
Speaker 2: week's episode.
Speaker 3: Have a great week.