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Speaker 1: How much has your grocery bill increased in recent years?

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Speaker 1: Fifty dollars a week, or maybe it's more like a

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Speaker 1: couple of one hundred. The cost of food, fresh food

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Speaker 1: in particular, is beyond belief and certainly beyond many pay packets.

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Speaker 1: So on this week's episode of The Nutrition Couch, Leanne

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Speaker 1: and I are going to share our favorite supermarket go

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Speaker 1: tos to save plenty of cash while not skimping on nutrition. Hi,

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Speaker 1: I'm Susie Burrow and I'm Lian Mood, and together we

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

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

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Speaker 1: in the world of nutrition, as well as all things budget.

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Speaker 1: We are going to discuss the mistakes we can commonly

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Speaker 1: make at dinner time and the easy ways you can

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Speaker 1: lighten things up a little, particularly if you're keen to.

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Speaker 2: Lose a few kilos.

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Speaker 1: Leanne has found an amazing high protein pasta we're going

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Speaker 1: to share with you, and our listener question is all

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Speaker 1: about a popular supplement doing the round at gyms. So

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Speaker 1: Leanne could be said, I'm a bit of a tied

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Speaker 1: as Tuesday. I grew up with an English father who

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Speaker 1: was very budget conscious and I'm sort of grateful in

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Speaker 1: my life. I'm very aware of money and how much

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Speaker 1: I'm spending. And so when I went to Coals last week,

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Speaker 1: and I'll name the supermark because I think it's pretty

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Speaker 1: standard across the board wherever you're shopping Woolies, Coals, you

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Speaker 1: know Audi. Even the prices aren't that much cheaper at Audi.

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Speaker 1: It's just they package the fresh food differently, so it

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Speaker 1: seems cheaper, I should say, But I think I bought

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Speaker 1: like pumpkin zucchini. My kids love cucumbers, tomatoes, and my

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Speaker 1: bill was like thirty dollars, and I was like, are

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Speaker 1: you kidding me? Like this is just for a night

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Speaker 1: or twos veggies for the family. I'm a dietician. I'm

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Speaker 1: going to try and invest in fresh food. But if

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Speaker 1: I'm thinking it's ridiculously overpriced, keep in mindly and that

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Speaker 1: cucumbers are mostly water. So here I am paying seven

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Speaker 1: dollars a kilo for water, and as if I want

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Speaker 1: to say to my kids, don't have a cucumber. But

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Speaker 1: you can understand how people are torn, like it is

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Speaker 1: ridiculous the price of basic produce. And it just made

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Speaker 1: me I know we have covered this in the past,

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Speaker 1: but I think at the moment, we're all feeling the pinch.

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Speaker 1: I saw a report this morning on the Today Show

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Speaker 1: when I was getting the kids ready for school about

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Speaker 1: describing the increases percentage wise of key foods that have increased,

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Speaker 1: and you know, we're all just feeling the pinch, and

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Speaker 1: unfortunately our nutrition suffers because even though in theory, preparing

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Speaker 1: food from scratch, like buying fresh veggies or frozen veggies

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Speaker 1: and cooking from scratches cheaper than say a takeaway, it

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Speaker 1: requires a lot of focus and being aware of what's

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Speaker 1: on sale and how to bring those meals together. You

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Speaker 1: can understand why a family would see a six dollars

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Speaker 1: fifty pizza and think, well, you know, why would I

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Speaker 1: bother cooking all those vegetables. It's just too much. So

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Speaker 1: I think if we're feeling that, a lot of people

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Speaker 1: are feeling that, So I thought it was just really

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Speaker 1: good to revisit it and some tricks and tips about

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Speaker 1: how we've found smart ways to save cash and some

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Speaker 1: of the swaps we've made. So a couple of the

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Speaker 1: key take homes I have, there is a growing range

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Speaker 1: of mixed frozen vegetables I've seen it more so in

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Speaker 1: Coals than Woolies at the moment, mixed bags, like I

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Speaker 1: bought a Ratatui last week, which I think was seven dollars.

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Speaker 1: There's a Mediterranean vegetable tray bake. There's some rib corns

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Speaker 1: that are in there now. They're not overly cheap per kilo,

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Speaker 1: but certainly at the moment with fluctuating prices of greens, broccolis, zucchini, pumpkin,

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Speaker 1: you know, it really does make a difference. Because they're

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Speaker 1: already pre made. You can get a couple of meals

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Speaker 1: out of them, so they're my go to. I really

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Speaker 1: am enjoying those and using those a lot more at

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Speaker 1: the moment. There's a couple of box products I'm also

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Speaker 1: using so I like, and we're not sponsored by Coals,

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Speaker 1: but I am finding better options there. So hopefully you've

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Speaker 1: got some Wollies examples that we don't seem too biased.

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Speaker 1: But the Coals Lasagna for Kids, which is a twelve

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Speaker 1: dollar tray, I find it's fantastic. It's a pretty good

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Speaker 1: percentage of meat, Like it's not as high as say

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Speaker 1: the gourmet ones, which retail for thirty dollars, but it's

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Speaker 1: pretty good compared to other cheaper products, and by the

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Speaker 1: time you cooked on you you'd be well over thirty

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Speaker 1: dollars with raw ingredients by the time you add all

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Speaker 1: the different cheeses in making the best and no more

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Speaker 1: sauce if you did it with butter good quality lean mints.

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Speaker 1: So I really am liking that as a family friendly option,

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Speaker 1: particularly for kids towards the end of the week. And

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Speaker 1: then my other one, which we have covered before, is

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Speaker 1: I love the Doctor O's pizza, in particular the spinach one.

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Speaker 1: I think it's up around seventeen percent spinach. The kids

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Speaker 1: love it, and my boys now prefer that to a

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Speaker 1: takeaway pizza which is going to cost me twenty five

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Speaker 1: thirty dollars, and I get them on sale at six

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Speaker 1: dollars fifty, so they're just a couple of my go tos.

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Speaker 1: I find sort of lean mints or the peppercorn lean

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Speaker 1: sausages or lean beef patties are about ten dollars per tray,

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Speaker 1: and I can get at least a meal if not

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Speaker 1: lunches the next day out of those, so they're another

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Speaker 1: popular one. And then I use a lot more tinged

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Speaker 1: like tin corn, tinned beetroots, so I'm definitely not buying

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Speaker 1: those fresh at the moment, and also things like frozen

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Speaker 1: spinach and kale.

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Speaker 2: Now, admittedly, if you get the.

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Speaker 1: Ones from Aldi or even in Willies and Coals, it's imported.

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Speaker 1: Admittedly I'm probably more likely to spend a tad more

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Speaker 1: on the Australian range at Woolworth, But definitely I'm not

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Speaker 1: buying any of those fresh at the moment. And on

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Speaker 1: the odd occasion that I do make a bigger soup

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Speaker 1: or something like that, if I'm going to invest and

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Speaker 1: buy a celery by kale by silver Beat, I'll actually

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Speaker 1: go out of my way to go to a gross

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Speaker 1: that retails a lot cheaper rather than buying it at supermarket,

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Speaker 1: and then I will freeze a lot of those extras,

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Speaker 1: so I get several meals out of them. So things

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Speaker 1: like celery spinach, they freeze really well. Because if you

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Speaker 1: buy a bunch of kale or you often don't use

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Speaker 1: it all, throw it out, it's four or five dollars gone,

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Speaker 1: Whereas I take that time to freeze all the components,

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Speaker 1: so I'll get three or four soups out of them,

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Speaker 1: and I'm finding that's a really budget friendly way, as

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Speaker 1: well as doing a soup each week that's got to

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Speaker 1: be like a cannellini bean bas because again it's relatively

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Speaker 1: inexpensive meal. You get several meals out of it, and

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Speaker 1: the beans are like a dollar a can. So there

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Speaker 1: are a couple of things that come to mind that

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Speaker 1: I'm doing all the time. I'm also feeding the dog

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Speaker 1: a lot more like tin sardines which are eighty nine cents,

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Speaker 1: or tin tuna, rather than buying mints and things for him.

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Speaker 1: So yeah, just little ways that do add up if

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Speaker 1: you're buying a lot of that fresh stuff regularly, trying

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Speaker 1: to keep your fresh food intake. But yeah, I think

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Speaker 1: when you know you're paying seven dollars for cucumbers and

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Speaker 1: zucchini's a kilo, it's pretty steep.

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Speaker 3: Yeah, yeah, I agree.

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Speaker 4: I think everyone's absolutely feeling it right now. Like I

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Speaker 4: went to buy one of my favorite salt foods the

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Speaker 4: other day, my Red Rock Deli chips, and I was

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Speaker 4: in the supermarket and they were like on David's like

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Speaker 4: do you want some of these? He is that they're

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Speaker 4: on sale, and I looked and it was like six

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Speaker 4: dollars on sale, and I was like absolutely.

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Speaker 3: Not like, I just am not doing that no way.

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Speaker 4: And I was like, what are they full price now?

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Speaker 4: Like they used to be what four bucks full price?

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Speaker 4: And they come down to like two point fifty on

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Speaker 4: sale and it's not even that long ago, Like it's

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Speaker 4: absolutely crazy. So some of my favorite ones, if you

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Speaker 4: want me to do some of my Woolies favorite I

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Speaker 4: always go on about the wool Worst Chicken Bites. They're

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Speaker 4: my favorite, Like is it better to make your chicken

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Speaker 4: nuggets fresh from scratch?

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Speaker 3: Absolutely?

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Speaker 4: But if I'm busy it's a Friday night, the kids

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Speaker 4: are like, we want you know, it's in chips. I'll

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Speaker 4: go and I'll get these from wool Worst. So the

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Speaker 4: wol Worst Chicken bites, they're original. They're in the frozen section.

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Speaker 4: They're not budget budget friendly, but for the percentage of

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Speaker 4: chicken that you get in them, you're actually it's actually

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Speaker 4: a really good choice and they're much much better on

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Speaker 4: the nutrition label as well. There's an original one, there's

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Speaker 4: a I think a Southern style one, and a karage

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Speaker 4: one and I bought the wrong one the other day

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Speaker 4: and me.

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Speaker 3: It was like spicy spicy.

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Speaker 4: So for little little kids, definitely get the original ones,

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Speaker 4: even though I didn't think the Southern one was by

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Speaker 4: any means spicy. If you have a have a one

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Speaker 4: year old or a three year old, they're definitely gonna

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Speaker 4: not like it as much.

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Speaker 3: So original is great for little kids.

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Speaker 4: And then we really like some of the just some

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Speaker 4: of the frozen chips as well can be a good

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Speaker 4: budget friendly option because you can get you know, half

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Speaker 4: a keel of them and for you know, five or

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Speaker 4: six dollars, and are they more expensive than they used

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Speaker 4: to be, yes, but you're not going to use an

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Speaker 4: entire bag and the one sitting and then you can

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Speaker 4: put a bit of I love frozen peas, like it's

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Speaker 4: my go to vegetable for my kids, although they just

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Speaker 4: throw them till he throws them absolutely everywhere because she's

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Speaker 4: only like eighteen months, because it's peas all over the house,

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Speaker 4: But frozen pieces are really easy for me to put

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Speaker 4: on the dinner plate for the kids, and a bit

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Speaker 4: of frozen broccoli I'll just steam on the stove as well,

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Speaker 4: and that way they can have some peas and some

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Speaker 4: broccoli as well, So that's a good of budget friendly option.

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Speaker 4: Another one I really like is birds. I actually have

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Speaker 4: a great range of.

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Speaker 3: Veggies like veggie bags.

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Speaker 4: At the moment, there's a couple of different season sides

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Speaker 4: and different flavored types of vegetables really be good options

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Speaker 4: at the moment. And there's some really good ranges of

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Speaker 4: fish as well. The only downside I will say is

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Speaker 4: is typically from Vietnam. It's not Australian fish. I think

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Speaker 4: it is typically Vietnam's the biggest place. But there's one

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Speaker 4: that they do called steam Fresh, and they're in these

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Speaker 4: little bags. I think there's two per pack. They're ten dollars,

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Speaker 4: so it's only five dollars a serve, So this is

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Speaker 4: more I would say for a couple or somebody who's

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Speaker 4: living by themselves, I think is a great option.

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Speaker 3: Like if you've got to feed a family of.

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Speaker 4: Four, six plus people, this wouldn't be a budget friendly option.

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Speaker 4: But if you're looking at getting you know, take away

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Speaker 4: yourself versus building some healthier fish and chips at home,

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Speaker 4: this is absolutely a better option from a budget perspective.

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Speaker 4: And Birds Eye do these steam Fresh ones. They're a

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Speaker 4: sits on a parsley flavor. When the nutritional information on

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Speaker 4: them is amazing. They're like thirty one grams of protein

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Speaker 4: a fillt for five dollars a serving, which I think

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Speaker 4: is amazing. And then other tips that I just wanted

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Speaker 4: to remind listeners of when you're checking the nutrition labels

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Speaker 4: because I nipped in with a friend the other day.

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Speaker 4: We were just at the park and we both needed

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Speaker 4: something from the supermarket which was next door, and she

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Speaker 4: went and she grabbed I think it was mushrooms or something,

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Speaker 4: and she's like, oh, these are on style, I'll grab these.

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Speaker 4: And I said to her, Oh, but they're cheaper if

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Speaker 4: you just get the loose ones and put them in

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Speaker 4: the bag. She's like, no, no, they're on sale, and I said, no,

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Speaker 4: look and I taught her to read the label the

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Speaker 4: unit price on it, and she was like, oh wow,

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Speaker 4: I never knew to do that, And so I just

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Speaker 4: thought it was a really nice reminder for our listeners

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Speaker 4: to actually compare the unit prices. So if you're looking

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Speaker 4: at something, for example, like mushrooms, they might be on sale.

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Speaker 4: The ticket might say on sale, and you think it's

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Speaker 4: a better option, but you've got to look at the

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Speaker 4: unit price. So basically you want to compare how much

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Speaker 4: that product is per one hundred grams, and then compare

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Speaker 4: that one hundred grams to the other one. So the

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Speaker 4: loose mushrooms I think were only about nine dollars something.

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Speaker 4: One hundred grams was the ones that were on sale.

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Speaker 4: They were packaged up in a little think one hundred

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Speaker 4: and twenty five gram packet or something. They were like

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Speaker 4: close to fifteen dollars, and they were the ones that

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Speaker 4: were on sale. So you're paying nearly five dollars more

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Speaker 4: a kilo for the ones that are prepackaged, versus if

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Speaker 4: you described a few loose ones and put them in

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Speaker 4: your own bag, it's significantly cheaper. So always remember to

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Speaker 4: compare the unit price when you're looking at different things

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Speaker 4: like that. Don't just look for things that are on sale,

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Speaker 4: because there's a lot going on. There's a lot of

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Speaker 4: talk at the moment in the media about some of

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Speaker 4: the supermarkets doing a little bit of price gouging, putting

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Speaker 4: their prices up on purpose, so that you know, if

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Speaker 4: things appear on sale, they're not actually on sale, they're

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Speaker 4: not actually that much cheaper. So try not to just

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Speaker 4: look at the for sale sign or the know on

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Speaker 4: sale sign. Try to actually compare the unit price brand

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Speaker 4: versus brand. If you're really looking for some good, budget

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Speaker 4: friendly options, and the other one that I love is

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Speaker 4: both coals and will West do the fruit for kids.

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Speaker 4: So whenever I take my kids in we go to

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Speaker 4: the free fruit section, I'm like, here's use a bit

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Speaker 4: of fruit.

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Speaker 3: Kids them quiet for like fifteen minutes, well that you're

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Speaker 3: in there or something.

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Speaker 4: And also they get a free piece of fruit, so

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Speaker 4: I think, why not, it's on offer, We've got to

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Speaker 4: take it.

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Speaker 3: Times they're top out.

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Speaker 2: There, so the parents can go on the way home

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Speaker 2: from school.

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Speaker 1: Actually you can go on the way to school and

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Speaker 1: they can have a piece of.

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Speaker 3: Fru there and you can come on the way back.

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Speaker 4: But side note, it is for kids, it's not for parents.

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Speaker 4: Side note. And also they do both calls and always

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Speaker 4: do like an imperfect produce range, So that's really good

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Speaker 4: where I've had some really funky looking carrots and cucumbers

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Speaker 4: and pears where you can actually get a good discount

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Speaker 4: if you're buying produce that is quote unquote imperfect. And

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Speaker 4: Mea loves it, like she's like, this carrot looks funny,

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Speaker 4: and it's just a good way to talk to particularly

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Speaker 4: younger kids about different fruits and vegetables. And you know,

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Speaker 4: it tastes exactly the same. Even if the carrot's a

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Speaker 4: little bit, you know, of a right angled, it still

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Speaker 4: tastes exactly the same, maybe just a little bit harder

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Speaker 4: to peel. So using some of those imperfect produce options

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Speaker 4: at some of the biggest souper markets it's a great

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Speaker 4: one as well. And the last thing my family live

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Speaker 4: I've done. We haven't had takeaway for three weeks now,

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Speaker 4: we do a fake away Friday. Or I say to

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Speaker 4: David or the girls, what do we want for dinner

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Speaker 4: on a Friday night? And they might say pizza, they

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Speaker 4: might say dumplings, they might say chicken nuggets and chippies.

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Speaker 4: And then I just do a healthier homemade version of that.

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Speaker 4: So the last Friday, the girls had chicken nuggets, chips,

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Speaker 4: they had peas and broccoli, and David and I had

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Speaker 4: homemade pizza.

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Speaker 3: So doing that sort of fake away type.

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Speaker 4: You might do burgers, you might do fish and chips,

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Speaker 4: but generally making yourself from home, utilizing some of these

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Speaker 4: sort of pre prepared options in the supermarkets, like the

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Speaker 4: fish that's already marinated, the chips that are already cut up,

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Speaker 4: some of these better protein bases that are out there

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Speaker 4: it's a lot faster than cooking food from scratch. So

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Speaker 4: is it better if I made absolutely everything myself from home? Yes,

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Speaker 4: But it's Friday night, it's the end of the week.

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Speaker 4: I'm exhausted. The family wants, you know, something yummy and tasty.

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Speaker 4: So I'm just going to use some cheaper options from

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Speaker 4: the supermarket that are sort of halfway done, preprepared to

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Speaker 4: get us there, to create a healthier kind of fake

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Speaker 4: away Friday. That's something that we've been doing in the

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Speaker 4: last couple of weeks, just to save that little bit

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Speaker 4: of extra money on takeaway, because getting takeaway these days

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Speaker 4: for a family is not really part of the budget

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Speaker 4: these days, is it susy?

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Speaker 1: It's very exp well, I always just find its disappointing,

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Speaker 1: and I decided I actually preferred the spinach doctor O's

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Speaker 1: pizza at six fifty, and even my kids, I was like, well,

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Speaker 1: why are we getting pizza one hundred dollars for three

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Speaker 1: big pizzas when I can do it. I actually preferred

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Speaker 1: the food like we found that knocky last week. I've

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Speaker 1: been enjoying that rather than going out to dinner. So

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Speaker 1: I think there's some good, really good options. I've just

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Speaker 1: looked up there's another Bird's Eye product that's quite good

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Speaker 1: at the moment because bccoli is routinely very expensive and

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Speaker 1: it is a superfood, so many of our health conscious

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Speaker 1: listeners will be keen to add that to the diet.

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Speaker 1: But that new season DELI sides from Bird's Eye, which

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Speaker 1: is a garlic broccoli. It's seven dollars full price, but

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Speaker 1: I like you would buy it when it is discounted

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Speaker 1: the supermarket. But it's five hundred grams. But the good

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Speaker 1: thing about it is it's only you're getting all the florets.

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Speaker 1: You're not getting the heavy stalk. So even though people say, oh,

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Speaker 1: it's cheaper to buy fresh, really in terms of processing,

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Speaker 1: you do get the best quality. If I was buying

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Speaker 1: any vegetables frozen, the couple I would go to is broccoli,

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Speaker 1: and it's green beans because green beans are horrifically expensive

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Speaker 1: and you have to top and tail them, so you're

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Speaker 1: paying for a lot of stuff you throw out.

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Speaker 2: And same with the broccoli.

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Speaker 1: It's so expensive and you get a heavy stalk and

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Speaker 1: you can't break it off before you buy it, which

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Speaker 1: you're not supposed to do anyway. You know you're not

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Speaker 1: getting that a lot of people aren't eating the stalk,

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Speaker 1: so if you were spending money on greens, they would

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Speaker 1: be a couple of the ones I would absolutely go

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Speaker 1: to because it's going to give you all of the

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Speaker 1: good stuff you need. They're snap frozen, and if you're

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Speaker 1: getting them on sales sometimes they'll go down to forty

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Speaker 1: percent the birds I range. That's a really good way

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Speaker 1: of doing it. But what I will say Leante is

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Speaker 1: we're going on retreat this week. Well we actually will

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Speaker 1: be back from retreat when this episode airs, so I'll

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Speaker 1: be looking forward to seeing what the pit Ward residents

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Speaker 1: will be cooking up.

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Speaker 2: When I'm up there.

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Speaker 3: We'll have to make you some pizza and our pizza oven,

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Speaker 3: not that we have something.

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Speaker 1: Last time I went, David gave me the burn one.

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Speaker 1: He thought it was for you, and he was like,

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Speaker 1: oh sorry, So we'll see. I'll report back what we've

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Speaker 1: consumed there. But yeah, I as a Dietisian, and I

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Speaker 1: think both of us we do tend to prefer the

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Speaker 1: homemade stuff when we're not it's better quality. And then

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Speaker 1: definitely you can save a lot of money because if

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Speaker 1: you're saving one hundred dollars a week on takeaway that's

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Speaker 1: a serious extra spend at the supermarket that you can

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Speaker 1: really struck up on some good stuff. So it's worth

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Speaker 1: really considering if it's good value for money if you

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Speaker 1: do decide to have a takeaway, or if there are

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Speaker 1: some options that taste just as good, if not better.

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Speaker 1: And it's certainly much better nutritionally.

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Speaker 4: Absolutely, And I will say just quickly, Coles does one

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Speaker 4: of my favorite. If anyone out there likes truffle pizzas,

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Speaker 4: and now this isn't a healthier option, let me just

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Speaker 4: find the brand.

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Speaker 2: I haven't had truffle pizza at coals.

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Speaker 3: It is delicious. It is my favorite.

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Speaker 4: So it's called by Destination Italy and it's a truffle

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Speaker 4: and mushroom pizzas. If you don't like truffle on mushrooms,

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Speaker 4: you know, don't do it. But if you do, it

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Speaker 4: is absolutely amazing. And I found them forty percent off

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Speaker 4: about a month ago, and I bought eight and I

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Speaker 4: put them with the freezer, and David's like, this is

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Speaker 4: just ridiculous, and we've been slowly going through them. We have,

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Speaker 4: you know, one every Friday or so. That is my

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Speaker 4: absolute favorite. It's amazing.

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Speaker 2: I don't like it because it's too thick.

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Speaker 3: Oh, I love it amazing. No, No, I like this one.

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Speaker 4: It's the crust itself is a little bit thick, but

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Speaker 4: the base itself is is quite thin. But I think

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Speaker 4: it retails for about eleven dollars each, so compared to

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Speaker 4: it if you're going to a pizza shop, it's still

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Speaker 4: significantly cheaper. But at the moment, Colls has it a

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Speaker 4: twenty percent off. I generally wait until they're thirty or

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Speaker 4: forty percent off. And I'm not saying it's a healthy option,

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Speaker 4: but it's certainly better than if you're getting takeaway pizza.

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Speaker 4: And then I would pair that with a little bit

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Speaker 4: of protein and some broccolini or something on the side,

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Speaker 4: just to boost that veggie content. But I find it

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Speaker 4: very satisfying, like very very sort of rich, very satisfying,

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Speaker 4: like I only need a few pieces and I'm very satisfied.

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Speaker 4: I do like this spinach docked Octa one, but I

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Speaker 4: don't find it as satisfying as the Trouple one. This

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Speaker 4: is absolutely my favorite sort of frozen pizza on the

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Speaker 4: market at the moment, not that it's like high protein

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Speaker 4: or healthy or anything, just from a taste perspective, it's

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Speaker 4: it's one of my favorites.

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Speaker 2: Okay, we'll give it another shot on that high recommendation.

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Speaker 2: Look it for you when you come maybe.

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Speaker 3: All right, Moving on to our next segment is lighted dinner.

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Speaker 4: So we get quite a few questions on if my

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Speaker 4: goal is fat loss and I've sort of overdone it,

404
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Speaker 4: or you know, had a few too many snacks, so

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Speaker 4: I've gone out for a big, boozy, long lunch. Can

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Speaker 4: I create a lighted dinner option is still in line

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Speaker 4: with my fat loss goals. So when we're really talking

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Speaker 4: about lighted dinners, this isn't for everybody. Right, if you're

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Speaker 4: heavily active, if your goal isn't weight loss, if you

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Speaker 4: know you have different goals, if this segment probably isn't

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Speaker 4: for you. But for those women who are actively trying

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Speaker 4: to lose weight and want to lighten the loaded dinner

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Speaker 4: a little bit, this sort of segment is probably for you. Now,

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Speaker 4: we will say that both Sussie and I are not

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Speaker 4: huge fans of skipping dinner, and often I'll have clients

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Speaker 4: who say, you know, I'm not hungry. I had a

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Speaker 4: massive lunch and it might have been three courses. They

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Speaker 4: might have been at you know, a winery or something

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Speaker 4: with some friends celebrating something, and it stretched out over

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Speaker 4: three or four hours, and there was lots of cheese,

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Speaker 4: There was lots of nibbles, there was lots of drinks,

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Speaker 4: and it gets around to dinner time and they say

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Speaker 4: to me, you know, can I skip dinner? I'm not hungry.

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Speaker 4: And we're not a huge fan of that because we

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Speaker 4: do know skipping meals a you're missing out on the

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Speaker 4: bulk of nutrients that would go in a well balanced dinner,

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Speaker 4: and b what it tends to do is promote more

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Speaker 4: of that kind of binge restrict mindset. That's my experience

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Speaker 4: with a lot of clients. I'm not saying that's with everybody,

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Speaker 4: but in a lot of clients, a lot of people

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Speaker 4: might skip a meal and that kind of gives them

432
00:18:06,040 --> 00:18:08,760
Speaker 4: psychological permission to over eat at the next meal. So

433
00:18:08,760 --> 00:18:11,200
Speaker 4: I'm not a huge fan of it. If someone's really

434
00:18:11,240 --> 00:18:13,120
Speaker 4: overdone it in the day, I might just say, look,

435
00:18:13,160 --> 00:18:15,520
Speaker 4: have a protein shake or a yopro. Just a light

436
00:18:15,520 --> 00:18:18,160
Speaker 4: dinner like some chicken and salad. But that's a very

437
00:18:18,200 --> 00:18:20,240
Speaker 4: sort of one off thing. Generally, I'm a fan of

438
00:18:20,280 --> 00:18:22,720
Speaker 4: a more well rounded dinner. But it doesn't have to

439
00:18:22,720 --> 00:18:24,920
Speaker 4: be huge, and it doesn't have to be heavy. And

440
00:18:24,960 --> 00:18:26,720
Speaker 4: Susie and I work with a lot of women who

441
00:18:26,760 --> 00:18:29,640
Speaker 4: have families, young families, and often you know, the kids

442
00:18:29,640 --> 00:18:32,320
Speaker 4: are having a big paster meal, although having a big

443
00:18:32,400 --> 00:18:34,600
Speaker 4: lasag ya, and so how do we lighten that load

444
00:18:34,640 --> 00:18:37,280
Speaker 4: a little bit to fit more in line with weight

445
00:18:37,359 --> 00:18:40,040
Speaker 4: loss goals, particularly when it's quite a carb heavy meal,

446
00:18:40,200 --> 00:18:42,600
Speaker 4: like I don't know, it might be a rosotto or something,

447
00:18:42,680 --> 00:18:44,760
Speaker 4: for example, And a lot of times clients will say, well,

448
00:18:44,800 --> 00:18:46,399
Speaker 4: I had to have that because the whole family is

449
00:18:46,440 --> 00:18:48,120
Speaker 4: having that, And I say, no problem.

450
00:18:48,280 --> 00:18:49,760
Speaker 3: But you know there are options here.

451
00:18:49,800 --> 00:18:52,320
Speaker 4: You know, we could have a smaller portion of rosotto,

452
00:18:52,560 --> 00:18:54,159
Speaker 4: and we could have a big, you know, bowl of

453
00:18:54,240 --> 00:18:56,440
Speaker 4: vegetables or some salad or something on the side, or

454
00:18:56,440 --> 00:18:58,600
Speaker 4: we could add a little bit of extra protein into hours.

455
00:18:58,640 --> 00:19:00,840
Speaker 4: If someone's done a I don't know, for example, like

456
00:19:00,880 --> 00:19:03,480
Speaker 4: a bacon and pea rosotta or something, but it's only

457
00:19:03,480 --> 00:19:05,360
Speaker 4: got a tiny bit of bacon scattered through it, it's

458
00:19:05,359 --> 00:19:08,160
Speaker 4: probably not enough protein for you. And a few peas

459
00:19:08,160 --> 00:19:11,399
Speaker 4: and a rosotto again is nowhere near enough vegetables for

460
00:19:11,520 --> 00:19:14,000
Speaker 4: a female who's trying to lose weight. Really the gold

461
00:19:14,040 --> 00:19:18,840
Speaker 4: standard is five plus servings, which is about five cups

462
00:19:18,880 --> 00:19:20,920
Speaker 4: of salad a day or more and two and a

463
00:19:20,960 --> 00:19:23,920
Speaker 4: half cups of cook vegetables or salad a day or more.

464
00:19:24,200 --> 00:19:25,640
Speaker 4: So I think a lot of the time you can

465
00:19:25,680 --> 00:19:28,120
Speaker 4: eat the same dinner as your family, but it's really

466
00:19:28,160 --> 00:19:31,440
Speaker 4: around adapting the meal because if you've got, as an example,

467
00:19:32,119 --> 00:19:33,760
Speaker 4: an eight year old boy and a ten year old

468
00:19:33,800 --> 00:19:36,960
Speaker 4: boy like or even you know, teenage kids, their nutritional

469
00:19:37,040 --> 00:19:39,879
Speaker 4: requirements are so much higher. And if you're fifty year

470
00:19:39,880 --> 00:19:42,040
Speaker 4: old woman and you're trying to lose weight, you just

471
00:19:42,080 --> 00:19:46,320
Speaker 4: can't get away with the same calories or macronutrient distribution

472
00:19:46,440 --> 00:19:48,919
Speaker 4: as your teenage kids who are burning off all of

473
00:19:48,960 --> 00:19:51,879
Speaker 4: that extra energy. So yes, you can eat the same dinner,

474
00:19:51,960 --> 00:19:54,080
Speaker 4: but you need to learn how to adapt it better

475
00:19:54,119 --> 00:19:56,800
Speaker 4: for your gold and often that's pulled down the carp

476
00:19:56,840 --> 00:19:59,359
Speaker 4: a bit, pull up the protein, and definitely get some

477
00:19:59,400 --> 00:20:02,240
Speaker 4: more vegetables or salad onto your plate. And it's a

478
00:20:02,240 --> 00:20:05,560
Speaker 4: good important reminder to always have some extra vegetable salad

479
00:20:05,680 --> 00:20:07,760
Speaker 4: in your freezer. Because I had this discussion with a

480
00:20:07,800 --> 00:20:09,840
Speaker 4: client the other day and she said, oh, I had

481
00:20:09,880 --> 00:20:12,119
Speaker 4: to do this and I don't have any vegetable options,

482
00:20:12,119 --> 00:20:12,960
Speaker 4: so what am I going to do?

483
00:20:13,200 --> 00:20:14,960
Speaker 3: And I was like, what about in your freezer? She's like, oh, no,

484
00:20:15,000 --> 00:20:15,679
Speaker 3: I've got nothing.

485
00:20:15,840 --> 00:20:17,480
Speaker 4: And I was like, it's a really good lesson that

486
00:20:17,520 --> 00:20:19,919
Speaker 4: we should always have, as SUSI mentioned, but a frozen

487
00:20:19,960 --> 00:20:22,720
Speaker 4: broccoli or some frozen peas or beans or something in

488
00:20:22,760 --> 00:20:24,920
Speaker 4: the freezer just to add to a meal or bulk

489
00:20:24,920 --> 00:20:27,600
Speaker 4: out of meals. If the whole family gets fish and chips,

490
00:20:27,600 --> 00:20:30,000
Speaker 4: for example, you might choose a grilled piece of fish.

491
00:20:30,080 --> 00:20:32,000
Speaker 4: You can have a few chippies, but you can also

492
00:20:32,040 --> 00:20:34,160
Speaker 4: pull out a bit of frozen beans and broccoli out

493
00:20:34,200 --> 00:20:36,960
Speaker 4: of your freezer to balance out the rest of that plate.

494
00:20:37,000 --> 00:20:38,919
Speaker 4: Because typically the salads that they give you at a

495
00:20:38,920 --> 00:20:41,000
Speaker 4: fish and chip shop are like a Greek salad, so

496
00:20:41,040 --> 00:20:44,080
Speaker 4: they're heavy oils and fats and heavy calories anyway. So

497
00:20:44,480 --> 00:20:46,720
Speaker 4: it's a good option, but sometimes it's not the best

498
00:20:46,760 --> 00:20:48,800
Speaker 4: option for fat loss, and we're better off adding a

499
00:20:48,800 --> 00:20:50,960
Speaker 4: bit more lighter vegetables to our plate.

500
00:20:51,359 --> 00:20:54,240
Speaker 3: I know, lighter dinners is sort of your your forte Susie,

501
00:20:54,240 --> 00:20:55,000
Speaker 3: What do you think here?

502
00:20:55,440 --> 00:20:57,800
Speaker 1: I see a few different things. I think the biggest

503
00:20:57,800 --> 00:21:01,120
Speaker 1: concern I have is often people eating dinner, Like there's

504
00:21:01,160 --> 00:21:03,400
Speaker 1: a big difference nutritionally if you eat dinner at six

505
00:21:03,480 --> 00:21:06,400
Speaker 1: versus eight pm. And I know you said it's more

506
00:21:06,400 --> 00:21:08,240
Speaker 1: relevant for people who want to lose fat loss, but

507
00:21:08,320 --> 00:21:12,359
Speaker 1: let's be honest, when it comes to longevity, weight control, digestion,

508
00:21:13,119 --> 00:21:16,840
Speaker 1: really metabolically, we are better to eat lighter at dinner.

509
00:21:17,119 --> 00:21:19,359
Speaker 1: You know, it's not good to be going to bed

510
00:21:19,840 --> 00:21:22,280
Speaker 1: on a massive meal of high carb lader not for

511
00:21:22,320 --> 00:21:26,359
Speaker 1: anyone for glucose control, unless you're like literally a marathon runner,

512
00:21:26,359 --> 00:21:28,520
Speaker 1: which is no one I see. So a few of

513
00:21:28,560 --> 00:21:31,439
Speaker 1: the things that slip in that I notice is that

514
00:21:31,480 --> 00:21:35,359
Speaker 1: people would describe they're having, say chicken, but when I

515
00:21:35,440 --> 00:21:39,159
Speaker 1: delve deeper, it's chicken thigh. Or they're having pasta, but

516
00:21:39,200 --> 00:21:41,000
Speaker 1: then I check the mints and it might just be

517
00:21:41,080 --> 00:21:45,359
Speaker 1: regular type mints or something like a sausagees. Now they

518
00:21:45,440 --> 00:21:48,480
Speaker 1: might grill them, but actually the meat is quite fatty,

519
00:21:48,720 --> 00:21:51,080
Speaker 1: or they're having like a battered fish at night.

520
00:21:51,200 --> 00:21:52,160
Speaker 2: So I thought it was just a.

521
00:21:52,080 --> 00:21:55,000
Speaker 1: Good reminder, particularly for people who perceive themselves to be

522
00:21:55,040 --> 00:21:58,119
Speaker 1: eating really well but not getting results. So these are

523
00:21:58,160 --> 00:22:00,479
Speaker 1: sort of the common themes I see. I see crumbed

524
00:22:00,480 --> 00:22:03,520
Speaker 1: and battered food slipping in later at night. Fattier cuts

525
00:22:03,560 --> 00:22:07,720
Speaker 1: of meat still a higher proportion of say cuscus rice, potato,

526
00:22:07,760 --> 00:22:09,960
Speaker 1: and just a token bit of salad on the side.

527
00:22:10,320 --> 00:22:13,120
Speaker 1: So if your goal is for weight control or even

528
00:22:13,160 --> 00:22:15,240
Speaker 1: weight loss, or just to eat a little bit lighter

529
00:22:15,680 --> 00:22:18,760
Speaker 1: in terms of digestion, you have reflux, you don't sleep well.

530
00:22:19,200 --> 00:22:21,560
Speaker 1: You know, a small dinner is more that kind of

531
00:22:21,560 --> 00:22:24,600
Speaker 1: grilled lean meat, So grilled chicken breast, not chicken thigh,

532
00:22:24,760 --> 00:22:27,119
Speaker 1: not chicken well, chicken mince is quite lean, actually, but

533
00:22:27,160 --> 00:22:30,160
Speaker 1: not chicken wings or chicken drumsticks. You know, even if

534
00:22:30,200 --> 00:22:32,480
Speaker 1: you take the skin off, there's still a much fattier

535
00:22:32,520 --> 00:22:35,240
Speaker 1: cut of meat compared to say, chicken breast. You really

536
00:22:35,320 --> 00:22:37,560
Speaker 1: need to invest in good quality mints, or if you

537
00:22:37,600 --> 00:22:39,959
Speaker 1: are really budgeting at the moment and find that you

538
00:22:40,000 --> 00:22:41,600
Speaker 1: need to buy cheaper mints, you got to try and

539
00:22:41,600 --> 00:22:43,960
Speaker 1: cook it and take some of the fat off. Sausages

540
00:22:44,040 --> 00:22:46,439
Speaker 1: unless their peppercorn are not lean. You know, the Woolies

541
00:22:46,440 --> 00:22:49,240
Speaker 1: and col sausages are twenty to thirty percent fat on average.

542
00:22:49,280 --> 00:22:49,960
Speaker 2: They're not lean.

543
00:22:50,560 --> 00:22:53,399
Speaker 1: Even though you're having whitefish that's got a crumb or

544
00:22:53,440 --> 00:22:55,280
Speaker 1: a batter, there's still much higher in calories. And if

545
00:22:55,320 --> 00:22:58,160
Speaker 1: you've got the steam fresh filets, so just be very

546
00:22:58,200 --> 00:23:01,680
Speaker 1: mindful of the protein salmon. Salmon's very healthy, but it's

547
00:23:01,720 --> 00:23:03,680
Speaker 1: relatively hind fat, so you don't get away with the

548
00:23:03,720 --> 00:23:05,560
Speaker 1: two hundred and fifty grand piece. You've got to have

549
00:23:05,560 --> 00:23:08,439
Speaker 1: a smaller portion. And my general rule of thumb leand

550
00:23:08,520 --> 00:23:10,480
Speaker 1: is the later the dinner, the lighter it needs to be,

551
00:23:11,119 --> 00:23:13,199
Speaker 1: which to your point, often means our clients need a

552
00:23:13,200 --> 00:23:15,640
Speaker 1: more substantial top up. You know, of good twenty thirty

553
00:23:15,680 --> 00:23:19,080
Speaker 1: grams of protein at four o'clock to avoid hunger. But

554
00:23:19,359 --> 00:23:22,400
Speaker 1: you know, lighter meals are soup, they're like a roast

555
00:23:22,480 --> 00:23:25,280
Speaker 1: veggie salad with a little bit of lamb through it.

556
00:23:25,440 --> 00:23:28,200
Speaker 1: They're like a steam fresh grilled white fish or prawns

557
00:23:28,240 --> 00:23:30,760
Speaker 1: or chicken breast with a salad or just greens. So

558
00:23:30,800 --> 00:23:32,920
Speaker 1: I thought it was just a good reminder that extra

559
00:23:32,960 --> 00:23:35,000
Speaker 1: slip in because in more cases than not, we like

560
00:23:35,040 --> 00:23:36,720
Speaker 1: to have a glass of wine, we like to have

561
00:23:36,800 --> 00:23:38,840
Speaker 1: a sweet treat, and by the time you finish that meal,

562
00:23:38,880 --> 00:23:41,119
Speaker 1: it's eight hundred calories, which is probably double what it

563
00:23:41,160 --> 00:23:44,520
Speaker 1: really should be for weight control or specifically fat loss.

564
00:23:44,720 --> 00:23:46,600
Speaker 1: So it just pays to keep an eye on portions,

565
00:23:46,720 --> 00:23:49,320
Speaker 1: types of cuts of protein, and keep in mind what

566
00:23:49,440 --> 00:23:53,280
Speaker 1: is a lower calorie option versus healthy but still relatively

567
00:23:53,320 --> 00:23:54,119
Speaker 1: calorie dense.

568
00:23:54,440 --> 00:23:57,040
Speaker 4: All good reminders, and then moving on to something that's

569
00:23:57,119 --> 00:23:59,040
Speaker 4: perhaps not as lighter than options.

570
00:23:59,200 --> 00:23:59,720
Speaker 3: Is it is.

571
00:24:00,080 --> 00:24:03,040
Speaker 4: I brought in pasta that a lovely client actually sent

572
00:24:03,119 --> 00:24:05,679
Speaker 4: to me, which is in woolwors and I quite like it.

573
00:24:05,680 --> 00:24:06,960
Speaker 3: It's a really interesting product.

574
00:24:07,000 --> 00:24:09,439
Speaker 4: So it's a ravioli, which you know, who doesn't love

575
00:24:09,480 --> 00:24:12,400
Speaker 4: some ravioli, let's be honest. And the brand, I haven't

576
00:24:12,400 --> 00:24:14,359
Speaker 4: seen this brand before, like forgive me. It might have

577
00:24:14,400 --> 00:24:16,800
Speaker 4: been around a while, but I personally haven't seen it before.

578
00:24:17,080 --> 00:24:20,119
Speaker 4: It's called Grand Italian, and I've chosen the chicken and

579
00:24:20,200 --> 00:24:23,160
Speaker 4: basil pesto ravioli. So it's in a bag that's three

580
00:24:23,200 --> 00:24:26,440
Speaker 4: hundred and twenty five grams and I think the serving side,

581
00:24:26,480 --> 00:24:28,439
Speaker 4: the recommended serving in the packet is two, so you

582
00:24:28,480 --> 00:24:31,160
Speaker 4: get two servings out of that. Now it has four

583
00:24:31,160 --> 00:24:33,040
Speaker 4: star health rating on the front of the packet. So

584
00:24:33,080 --> 00:24:36,439
Speaker 4: what that means is compared to the other raviolis on

585
00:24:36,520 --> 00:24:39,760
Speaker 4: the market, not compared to spinach, not compared to a

586
00:24:39,840 --> 00:24:43,000
Speaker 4: chicken salad. Compared to the other raviolis on the market.

587
00:24:43,320 --> 00:24:45,359
Speaker 4: This is four and a half health Star, so it

588
00:24:45,440 --> 00:24:48,879
Speaker 4: is likely a better option based on the criteria that

589
00:24:48,920 --> 00:24:51,640
Speaker 4: the health Star rating has set out, i e. It's

590
00:24:51,640 --> 00:24:54,679
Speaker 4: lower calories, it's lower sodium, it's lower fat, and it

591
00:24:54,720 --> 00:24:56,879
Speaker 4: has a little bit more fiber or protein in it.

592
00:24:57,080 --> 00:24:59,760
Speaker 4: So are we saying it's a healthy option. Maybe maybe not,

593
00:25:00,040 --> 00:25:03,639
Speaker 4: but it is probably better than the other standard rabiolis

594
00:25:03,640 --> 00:25:04,199
Speaker 4: on the market.

595
00:25:04,280 --> 00:25:05,760
Speaker 3: And it retails for seven dollars.

596
00:25:05,760 --> 00:25:07,439
Speaker 4: But when I was in Willies the other week and

597
00:25:07,480 --> 00:25:09,520
Speaker 4: I saw it, it was on sale for about twenty

598
00:25:09,880 --> 00:25:11,680
Speaker 4: twenty percent off from memory, I think, so it was

599
00:25:11,720 --> 00:25:14,520
Speaker 4: around five fifty six dollars I think from memory, which

600
00:25:14,560 --> 00:25:16,840
Speaker 4: is actually, you know, quite budget friendly when you're getting

601
00:25:16,840 --> 00:25:18,520
Speaker 4: two serves out of that, it's only a few dollars

602
00:25:18,520 --> 00:25:22,080
Speaker 4: to serve. So looking at the ingredient list, now, the

603
00:25:22,200 --> 00:25:25,400
Speaker 4: ingredient list is quite long because what they're what they've

604
00:25:25,440 --> 00:25:27,480
Speaker 4: done a lot like the high protein wraps and the

605
00:25:27,560 --> 00:25:31,840
Speaker 4: high protein you know, pizza bases. They've created a modified product, right,

606
00:25:31,880 --> 00:25:35,440
Speaker 4: so this is a higher protein, lower cub ravioli.

607
00:25:35,520 --> 00:25:36,600
Speaker 3: That's what they've created.

608
00:25:36,800 --> 00:25:38,399
Speaker 4: So the ingredient list is always going to be a

609
00:25:38,440 --> 00:25:40,679
Speaker 4: little bit longer, and it's always going to have some

610
00:25:40,840 --> 00:25:44,439
Speaker 4: modifications in there to create the macro nutrient profile that

611
00:25:44,480 --> 00:25:47,239
Speaker 4: the company is after. So that's just a given in

612
00:25:47,520 --> 00:25:50,920
Speaker 4: some of these products that are designed to meet increased

613
00:25:51,000 --> 00:25:54,679
Speaker 4: macro nutrient demands. Basically they're creating a product for the

614
00:25:54,720 --> 00:25:57,000
Speaker 4: demand of the market, so you're not going to see

615
00:25:57,400 --> 00:25:59,360
Speaker 4: generally the world's cleanest nutritional list.

616
00:25:59,400 --> 00:25:59,920
Speaker 3: Put it that way.

617
00:26:00,520 --> 00:26:04,040
Speaker 4: So the first ingredient is wheat semlina, followed by chicken,

618
00:26:04,240 --> 00:26:07,680
Speaker 4: followed by water and breadcrumbs, and then it's got wheat gluten.

619
00:26:07,760 --> 00:26:10,200
Speaker 4: And the interesting ingredient, which I love, SUSI, is father

620
00:26:10,359 --> 00:26:13,480
Speaker 4: bean protein, and that's how they're increasing the protein overall.

621
00:26:13,800 --> 00:26:14,800
Speaker 3: Then it's got four.

622
00:26:14,600 --> 00:26:17,680
Speaker 4: Percent free range eggs, it's got some thickener, some whey

623
00:26:17,680 --> 00:26:20,920
Speaker 4: protein concentrates, so again that's I assume that's how they're

624
00:26:20,920 --> 00:26:23,280
Speaker 4: boosting some of that protein as well. So they've got chicken,

625
00:26:23,560 --> 00:26:26,919
Speaker 4: father bean protein, and whey protein concentrate. So those three

626
00:26:26,920 --> 00:26:30,080
Speaker 4: protein sauces together plus a bit of ricotta and parmesan

627
00:26:30,160 --> 00:26:32,320
Speaker 4: cheese further down the list is giving us a really

628
00:26:32,400 --> 00:26:36,840
Speaker 4: high protein ravioli it's also got onion, carrot yeast extract,

629
00:26:36,880 --> 00:26:41,639
Speaker 4: potato flakes, some emulsifiers and acidity regulators, some celery, salt,

630
00:26:41,760 --> 00:26:46,520
Speaker 4: bamboo fiber, rocotta cheese, it's got parmesan cheese, and finished

631
00:26:46,560 --> 00:26:49,359
Speaker 4: off with some basil, some canola oil, some wheat fiber,

632
00:26:49,440 --> 00:26:53,040
Speaker 4: and black pepper as the last ingredient. So an interesting

633
00:26:53,280 --> 00:26:55,960
Speaker 4: ingredient list. And then when we look at the nutritional

634
00:26:55,960 --> 00:26:59,479
Speaker 4: information panel, as I mentioned, it's two servings per packet,

635
00:26:59,480 --> 00:27:01,760
Speaker 4: so it's serving size being one hundred and sixty two

636
00:27:01,800 --> 00:27:04,840
Speaker 4: grams of serve. So energy wise, you've got just over

637
00:27:04,880 --> 00:27:08,240
Speaker 4: seventeen hundred kilojills, which is about four hundred calories a serf.

638
00:27:08,440 --> 00:27:10,840
Speaker 4: So if you were just eating this ravioli, let's be honest,

639
00:27:10,840 --> 00:27:12,280
Speaker 4: you need to add a suce to it, right, No one,

640
00:27:12,320 --> 00:27:13,240
Speaker 4: it's plain rabioli.

641
00:27:13,280 --> 00:27:14,200
Speaker 3: You put a sauce with it.

642
00:27:14,400 --> 00:27:17,679
Speaker 4: That's around say four thirty four to fifty calories for

643
00:27:17,720 --> 00:27:21,440
Speaker 4: a meal that is a very lean meal by anyone's standards,

644
00:27:21,440 --> 00:27:23,680
Speaker 4: And the protein in it is twenty eight point one

645
00:27:23,800 --> 00:27:27,240
Speaker 4: grams of protein per serve. That's whopping, Like that's massive

646
00:27:27,600 --> 00:27:29,800
Speaker 4: for a ravioli. Like most people would have to add

647
00:27:29,840 --> 00:27:32,040
Speaker 4: some you know, eat a chicken or some steak or

648
00:27:32,080 --> 00:27:34,760
Speaker 4: something to get that amount of protein in four hundred calories.

649
00:27:34,760 --> 00:27:38,040
Speaker 4: It's pretty good considering it's a pasta based product. Fat

650
00:27:38,080 --> 00:27:40,920
Speaker 4: wise is fairly lean. It's five point five grams of fat,

651
00:27:40,920 --> 00:27:43,560
Speaker 4: with two point two of that being saturated. Now, the

652
00:27:43,600 --> 00:27:45,840
Speaker 4: interesting thing is that it says low carb on the

653
00:27:45,880 --> 00:27:49,080
Speaker 4: front of it, and get the susy. It's got fifty

654
00:27:50,040 --> 00:27:54,080
Speaker 4: fifty four point three grams of carb per serving, with

655
00:27:54,200 --> 00:27:56,880
Speaker 4: one point three grams of naturally occurring sugar in it

656
00:27:56,960 --> 00:27:59,440
Speaker 4: three point nine grams of dietary fiber. To be honest,

657
00:27:59,440 --> 00:28:01,679
Speaker 4: I would like more dietary fiber in a meal like

658
00:28:01,720 --> 00:28:04,640
Speaker 4: a dinner. And five hundred and seventy four milligrams of sodium,

659
00:28:04,640 --> 00:28:06,760
Speaker 4: which I think is fine in a meal, but don't

660
00:28:06,800 --> 00:28:08,439
Speaker 4: forget you're still probably going to add a surce to

661
00:28:08,480 --> 00:28:11,639
Speaker 4: that which will increase the overall sodium contents or not low.

662
00:28:12,040 --> 00:28:14,600
Speaker 4: But I find it very interesting that it's quite lean

663
00:28:14,680 --> 00:28:17,680
Speaker 4: calorie wise, it's four hundred calories. It's huge protein wise,

664
00:28:17,720 --> 00:28:20,639
Speaker 4: twenty eight grams of protein, but the carbs are pretty heavy,

665
00:28:20,720 --> 00:28:24,440
Speaker 4: like for something that's labeled as low carb fifty four

666
00:28:24,480 --> 00:28:28,080
Speaker 4: grams of carbohydrate per serve is very interesting. Like, I'm

667
00:28:28,080 --> 00:28:30,000
Speaker 4: actually surprised they're allowed to put low carb on the

668
00:28:30,000 --> 00:28:32,040
Speaker 4: front of the packet. I don't really have an issue

669
00:28:32,080 --> 00:28:34,440
Speaker 4: with my active ladies having fifty four grams of carb

670
00:28:34,560 --> 00:28:36,919
Speaker 4: in a ravioli, because it's a pasta based meal, it

671
00:28:36,920 --> 00:28:38,960
Speaker 4: has some carb in it, but that to me is

672
00:28:39,040 --> 00:28:41,880
Speaker 4: not low carb by any standard. And I think you

673
00:28:41,920 --> 00:28:44,400
Speaker 4: could easily get this to stretch three meals if you wanted.

674
00:28:44,480 --> 00:28:47,080
Speaker 4: My preference would be if a client wanted to use it, obviously,

675
00:28:47,120 --> 00:28:49,120
Speaker 4: add some sort of tomato based sauce to that, a

676
00:28:49,120 --> 00:28:51,680
Speaker 4: tomato basata, and I'm going to add some vegetables, right,

677
00:28:51,720 --> 00:28:54,400
Speaker 4: We're gonna add some mushrooms. We're gonna add some some zucchini,

678
00:28:54,440 --> 00:28:57,000
Speaker 4: maybe a side of broccolini on the side, fried in

679
00:28:57,040 --> 00:28:59,440
Speaker 4: a bit of garlic or extraversion olive oil. I would

680
00:28:59,480 --> 00:29:02,760
Speaker 4: probably make that stretch over three servings, but obviously that

681
00:29:02,800 --> 00:29:04,680
Speaker 4: would then drop the protein down.

682
00:29:04,520 --> 00:29:05,480
Speaker 3: That little bit as well.

683
00:29:05,520 --> 00:29:08,160
Speaker 4: But I just think it's a really interesting product over all,

684
00:29:08,440 --> 00:29:11,360
Speaker 4: and from a budget perspective. Full prices three dollars fifty

685
00:29:11,400 --> 00:29:14,080
Speaker 4: aeth serving, Like that's amazing. Susie for twenty eight grams

686
00:29:14,080 --> 00:29:17,160
Speaker 4: of protein. But I would slightly modify this meal to

687
00:29:17,200 --> 00:29:19,280
Speaker 4: make that a little bit more balanced because of vegetable

688
00:29:19,320 --> 00:29:22,560
Speaker 4: content in here is basically not much at all, and

689
00:29:22,640 --> 00:29:24,560
Speaker 4: so obviously for good health we would want some more

690
00:29:24,640 --> 00:29:25,520
Speaker 4: vegetables in there.

691
00:29:25,600 --> 00:29:27,960
Speaker 3: But quite an interesting product. What do you think?

692
00:29:28,400 --> 00:29:30,480
Speaker 1: And sometimes I just think that we are the same

693
00:29:30,480 --> 00:29:33,680
Speaker 1: person because I was sitting here thinking to myself, they

694
00:29:33,720 --> 00:29:37,320
Speaker 1: can't label that low car, and I think it's because

695
00:29:37,320 --> 00:29:39,760
Speaker 1: there's not a rule on low carb in food standards

696
00:29:39,800 --> 00:29:40,880
Speaker 1: that they're allowed to say it.

697
00:29:40,880 --> 00:29:43,040
Speaker 2: It's lower car, it's reduced car.

698
00:29:43,200 --> 00:29:45,240
Speaker 3: Compared to other raviolis, but it's much.

699
00:29:45,120 --> 00:29:47,760
Speaker 2: Lower than normal pasta. So as a reference point, you know,

700
00:29:47,800 --> 00:29:49,200
Speaker 2: a server pasta will.

701
00:29:49,000 --> 00:29:51,520
Speaker 1: Be six, well sixty to eighty gram, so it's only

702
00:29:51,640 --> 00:29:54,800
Speaker 1: slightly lower because I'd do exactly the same thing as

703
00:29:54,800 --> 00:29:55,080
Speaker 1: you do.

704
00:29:55,560 --> 00:29:57,080
Speaker 2: I would just bulk it up and make it go

705
00:29:57,160 --> 00:29:57,800
Speaker 2: three meals.

706
00:29:57,840 --> 00:30:00,160
Speaker 1: Like I'm looking at the size of that bag, and

707
00:30:00,160 --> 00:30:02,520
Speaker 1: and I could easily get three because I would bulk

708
00:30:02,560 --> 00:30:04,320
Speaker 1: it with veggies and even a little bit of chicken

709
00:30:04,320 --> 00:30:06,680
Speaker 1: and make it sort of a complete meal and use

710
00:30:06,720 --> 00:30:09,840
Speaker 1: it as a base almost. But yeah, I think the

711
00:30:09,960 --> 00:30:12,360
Speaker 1: missing factor for both of us is we haven't tried

712
00:30:12,400 --> 00:30:15,600
Speaker 1: it because a few weeks ago we promoted or talked

713
00:30:15,600 --> 00:30:17,720
Speaker 1: about a product and someone wrote back to me and

714
00:30:17,720 --> 00:30:18,720
Speaker 1: said it was terrible.

715
00:30:19,240 --> 00:30:21,640
Speaker 2: So we have to be clear, which.

716
00:30:21,480 --> 00:30:24,360
Speaker 1: Is fair enough, because sometimes when these products are engineered

717
00:30:24,400 --> 00:30:26,920
Speaker 1: to be high protein, or I had different ingredients added,

718
00:30:27,000 --> 00:30:29,040
Speaker 1: they don't taste great. So what LeAnn and I are

719
00:30:29,040 --> 00:30:31,720
Speaker 1: going to do is that this week, when I'm doing

720
00:30:31,920 --> 00:30:35,600
Speaker 1: a big trip to visit the pit Household and prepare

721
00:30:35,640 --> 00:30:37,840
Speaker 1: for our retreat, we are going to sample it together

722
00:30:39,040 --> 00:30:41,840
Speaker 1: and give you the full taste test on it, because yeah,

723
00:30:41,880 --> 00:30:44,200
Speaker 1: I think it's a really good product. If it tastes good,

724
00:30:44,280 --> 00:30:47,040
Speaker 1: I'd absolutely use it with my clients. But we're not

725
00:30:47,240 --> 00:30:49,440
Speaker 1: sure that it definitely does get so let's give it

726
00:30:50,000 --> 00:30:52,480
Speaker 1: a go and see if it tastes good too. But yeah,

727
00:30:52,480 --> 00:30:54,600
Speaker 1: I think it's a good choice. I would do exactly

728
00:30:54,640 --> 00:30:56,160
Speaker 1: the same thing as you. But yeah, I think that

729
00:30:56,200 --> 00:30:58,080
Speaker 1: they are dodgy to write low carp because that is

730
00:30:58,160 --> 00:31:01,120
Speaker 1: very misleading. A lot of my would buy that, and

731
00:31:01,120 --> 00:31:03,040
Speaker 1: they'd be I bought the low card pastor, and I'd

732
00:31:03,080 --> 00:31:05,360
Speaker 1: be like, hang on, pasta is not really low carb

733
00:31:05,480 --> 00:31:09,360
Speaker 1: unless it's at a marmade pasta. So yeah, that's very misleading.

734
00:31:09,400 --> 00:31:11,160
Speaker 1: But apart from that, yet quite strong, and I think

735
00:31:11,160 --> 00:31:12,920
Speaker 1: we'll only see more and more of these products because

736
00:31:12,920 --> 00:31:16,320
Speaker 1: there's supermarket demand. So what happens is when pastor producers

737
00:31:16,400 --> 00:31:18,080
Speaker 1: go to their meeting, it willis or coals.

738
00:31:18,120 --> 00:31:19,160
Speaker 2: The buyer will say to.

739
00:31:19,120 --> 00:31:22,920
Speaker 1: Them, we want some innovation around higher lower card products,

740
00:31:22,960 --> 00:31:24,840
Speaker 1: and then the manufacturers go off and see what they

741
00:31:24,880 --> 00:31:27,800
Speaker 1: can do. So that'll be supermarkets driving that with the

742
00:31:27,880 --> 00:31:30,720
Speaker 1: request for those products, knowing that it's what consumers are buying,

743
00:31:30,760 --> 00:31:33,480
Speaker 1: so there's obviously demand for it. But yeah, the next

744
00:31:33,480 --> 00:31:35,800
Speaker 1: step is getting something that actually tastes decent. So let's

745
00:31:35,800 --> 00:31:37,400
Speaker 1: see how we go. But Leanne and I will do

746
00:31:37,440 --> 00:31:40,440
Speaker 1: an official taste test. We may even broadcast it live

747
00:31:41,000 --> 00:31:43,200
Speaker 1: and actually see if we give it the big thumbs

748
00:31:43,240 --> 00:31:45,120
Speaker 1: up from a taste perspective too, because of course, we

749
00:31:45,160 --> 00:31:47,120
Speaker 1: only want people to be eating things that taste good,

750
00:31:47,360 --> 00:31:49,880
Speaker 1: no matter how healthy or better for us. They are

751
00:31:50,640 --> 00:31:52,200
Speaker 1: all right, they and what to wrap us up today,

752
00:31:52,240 --> 00:31:54,680
Speaker 1: I've had a lot of questions about this. Now I'm

753
00:31:54,720 --> 00:31:56,440
Speaker 1: just rolling my eyes because I'm like, oh, here we

754
00:31:56,480 --> 00:32:00,400
Speaker 1: go another supplement. I've had several people ask me about

755
00:32:00,400 --> 00:32:03,040
Speaker 1: AG one and then this was actually a listener question

756
00:32:03,200 --> 00:32:05,960
Speaker 1: on our Instagram for the Nutrition Couch that came through.

757
00:32:06,640 --> 00:32:09,320
Speaker 1: Now correct me if I'm wrong, But this AG one

758
00:32:09,560 --> 00:32:11,520
Speaker 1: is basically like Greens powder.

759
00:32:11,880 --> 00:32:13,640
Speaker 3: Yeah, it's like a Greens multivitamin.

760
00:32:13,760 --> 00:32:15,920
Speaker 1: It's like Juice Plus, is it? You know, Juice Plus

761
00:32:16,040 --> 00:32:18,240
Speaker 1: was like a Pyramids sale thing. I think is this

762
00:32:18,360 --> 00:32:20,320
Speaker 1: like a Pyramid sale one or is this more.

763
00:32:20,440 --> 00:32:22,400
Speaker 4: I think it's like a subscription thing where it's like

764
00:32:22,440 --> 00:32:24,320
Speaker 4: it's it's not cheap. I've had quite a lot of

765
00:32:24,400 --> 00:32:26,880
Speaker 4: clients I've actually stopped taking you and just said, look,

766
00:32:26,920 --> 00:32:29,040
Speaker 4: we can get most of these vitamins and minerals into food.

767
00:32:29,240 --> 00:32:31,480
Speaker 3: I think it is a subscription type thing. It's not cheap.

768
00:32:31,480 --> 00:32:36,400
Speaker 4: But I think it's basically a Greens powder slash multi vitamin, right, yeah.

769
00:32:36,440 --> 00:32:39,800
Speaker 1: And they're promoting it as like a massive anti aging

770
00:32:39,920 --> 00:32:43,040
Speaker 1: product and better for the cells, and I can't see

771
00:32:43,080 --> 00:32:45,720
Speaker 1: anything that would confirm that, to be honest. That's my

772
00:32:45,880 --> 00:32:48,400
Speaker 1: thoughts on it. It's just like a Greens Juice plus.

773
00:32:48,640 --> 00:32:50,640
Speaker 1: Have a big bowl of veggies, you know, I think

774
00:32:50,680 --> 00:32:53,200
Speaker 1: for the price. And that was the conclusion made by

775
00:32:53,760 --> 00:32:56,880
Speaker 1: a sort of science review online yeah. I think when

776
00:32:56,960 --> 00:32:59,320
Speaker 1: these products in a powder say they're good, too good

777
00:32:59,320 --> 00:33:01,480
Speaker 1: to be true, with the exception of creation, which will

778
00:33:01,520 --> 00:33:04,640
Speaker 1: change your life in general, and they claim that products

779
00:33:04,640 --> 00:33:07,200
Speaker 1: in a powder will do all this stuff, I just

780
00:33:07,240 --> 00:33:09,800
Speaker 1: call bullshit ley and like, there's no way it can

781
00:33:09,840 --> 00:33:13,000
Speaker 1: ever replace fresh food. There's no super supplement that will

782
00:33:13,000 --> 00:33:15,840
Speaker 1: completely reduce aging. The best things we can do for

783
00:33:15,920 --> 00:33:18,840
Speaker 1: aging is eat a bit less and maintain our flexibility.

784
00:33:18,920 --> 00:33:21,600
Speaker 1: And you know, there's lots of proven ways to improve

785
00:33:21,680 --> 00:33:24,720
Speaker 1: cell health, and having a Greens powder is not one

786
00:33:24,720 --> 00:33:27,440
Speaker 1: of them. So save your money, Like it's too good

787
00:33:27,520 --> 00:33:29,680
Speaker 1: to be true. It usually is. That's my position on

788
00:33:29,720 --> 00:33:30,120
Speaker 1: all of them.

789
00:33:30,200 --> 00:33:31,040
Speaker 2: Will it hurt? You know?

790
00:33:31,560 --> 00:33:33,880
Speaker 1: But these are expensive things, Like we're just talking about

791
00:33:33,920 --> 00:33:36,000
Speaker 1: saving money on broccoli. Are you really going to throw

792
00:33:36,120 --> 00:33:38,280
Speaker 1: thirty fifty bucks whatever on a greens powder?

793
00:33:38,360 --> 00:33:38,640
Speaker 3: I don't know.

794
00:33:38,800 --> 00:33:40,960
Speaker 4: More more more more, I've done quite a lot of

795
00:33:40,960 --> 00:33:43,440
Speaker 4: research around this. It comes at around like one hundred

796
00:33:43,440 --> 00:33:45,960
Speaker 4: and thirty dollars a month Australian dollars or something like.

797
00:33:46,040 --> 00:33:47,800
Speaker 3: It's crazy that make you subscribe.

798
00:33:47,880 --> 00:33:49,520
Speaker 4: So a lot of people are like, oh, that doesn't

799
00:33:49,520 --> 00:33:51,239
Speaker 4: really taste good because a lot of feedback I've had

800
00:33:51,240 --> 00:33:54,320
Speaker 4: from clients. It has a very earthy or grassy it taste, right,

801
00:33:54,360 --> 00:33:56,320
Speaker 4: people don't really like crust, and then they kind of

802
00:33:56,320 --> 00:33:58,920
Speaker 4: forget to unsubscribe that arrives again. They're like, craft, that's

803
00:33:58,920 --> 00:34:00,720
Speaker 4: another one hundred and thirty dollars for the month, Like

804
00:34:00,760 --> 00:34:02,240
Speaker 4: it is not insignificant.

805
00:34:02,600 --> 00:34:04,680
Speaker 3: So a couple of I guess, if we're.

806
00:34:04,560 --> 00:34:07,200
Speaker 4: Being honest practitionable, which we are, we're honest practitioners, and

807
00:34:07,200 --> 00:34:09,400
Speaker 4: if we're giving it a proper review. Some of the

808
00:34:09,440 --> 00:34:11,799
Speaker 4: pros for it. It's convenient. Yes, it's a drink, you

809
00:34:11,840 --> 00:34:13,399
Speaker 4: get it down. You don't have to eat your five

810
00:34:13,520 --> 00:34:15,680
Speaker 4: ten serves of veggies a day. There's a little bit

811
00:34:15,719 --> 00:34:17,680
Speaker 4: of gut health benefit. I disagree.

812
00:34:17,800 --> 00:34:19,720
Speaker 1: You do have to still have your serves of vegies

813
00:34:19,760 --> 00:34:20,960
Speaker 1: because you're not getting any bulk.

814
00:34:21,280 --> 00:34:24,000
Speaker 4: Yeah, I agree, But people say that people are using

815
00:34:24,000 --> 00:34:25,560
Speaker 4: this is what I'm saying, that people are thinking this

816
00:34:25,719 --> 00:34:28,000
Speaker 4: is like a like it. This is why they're using

817
00:34:28,040 --> 00:34:29,680
Speaker 4: it to sort of replace it, which we know you

818
00:34:29,719 --> 00:34:32,520
Speaker 4: can't do, which that was on my con list, Susie.

819
00:34:32,719 --> 00:34:34,919
Speaker 3: So pro wise, it is a little bit of convenience.

820
00:34:35,160 --> 00:34:37,000
Speaker 3: There is a small amount of gut health benefits. It's

821
00:34:37,040 --> 00:34:39,239
Speaker 3: got some probotics. It's got some probotics in it.

822
00:34:39,480 --> 00:34:41,479
Speaker 4: You know, there's a bit of antioxidants in there from

823
00:34:41,520 --> 00:34:44,319
Speaker 4: the breakdown of all the vitamins and minerals. But like

824
00:34:44,400 --> 00:34:47,959
Speaker 4: first con massive costs, like really really ridiculous. It also,

825
00:34:48,000 --> 00:34:50,200
Speaker 4: I think most of it is sort of a subscription

826
00:34:50,280 --> 00:34:53,000
Speaker 4: based model. It's not a magic bullet. You do have

827
00:34:53,120 --> 00:34:55,560
Speaker 4: to eat your fresh fruit and vegetables. Like fresh fruit

828
00:34:55,600 --> 00:34:59,040
Speaker 4: and vegetables are just so even the absorption rate in

829
00:34:59,080 --> 00:35:01,040
Speaker 4: the body is so different to what you're getting in

830
00:35:01,080 --> 00:35:03,000
Speaker 4: a pillar or a powder. And the last one is

831
00:35:03,040 --> 00:35:05,000
Speaker 4: just the taste. I've not had a good feedback from

832
00:35:05,040 --> 00:35:07,520
Speaker 4: clients that have taken in the past, but you know,

833
00:35:07,640 --> 00:35:09,880
Speaker 4: people who may benefit from it are people who with

834
00:35:10,080 --> 00:35:14,520
Speaker 4: really really restrictive diets, people who travel frequently, and people

835
00:35:14,560 --> 00:35:17,000
Speaker 4: who are super super busy and will often skip meals.

836
00:35:17,040 --> 00:35:19,279
Speaker 4: But having said that, it's not a replacement for a

837
00:35:19,320 --> 00:35:21,600
Speaker 4: balanced dart. If you want to take something like a

838
00:35:21,640 --> 00:35:23,839
Speaker 4: greens powder to buffer you up a little bit, you

839
00:35:23,880 --> 00:35:25,840
Speaker 4: then can't go and skip you know, the vegetables in

840
00:35:25,880 --> 00:35:28,680
Speaker 4: your dinner because you're quote unquote too busy, Like as

841
00:35:28,680 --> 00:35:31,080
Speaker 4: a one are fine but not routinely, and I think

842
00:35:31,120 --> 00:35:32,960
Speaker 4: a lot of people are using this as an excuse

843
00:35:33,040 --> 00:35:35,960
Speaker 4: to not eat their fruits and vegetables, which it certainly

844
00:35:35,960 --> 00:35:38,000
Speaker 4: can't be. Like, you still have to have a balanced

845
00:35:38,040 --> 00:35:40,160
Speaker 4: diet if you are someone who has a ton of

846
00:35:40,200 --> 00:35:42,480
Speaker 4: you know, different diets. Why restrictions that kind of thing.

847
00:35:42,840 --> 00:35:45,480
Speaker 4: It may be beneficial, but it's not a magic bullet,

848
00:35:45,480 --> 00:35:49,320
Speaker 4: and it absolutely does not replace actually eating your different

849
00:35:49,360 --> 00:35:51,719
Speaker 4: types of fruits and vegetables in a diet. So for me,

850
00:35:52,040 --> 00:35:54,319
Speaker 4: I've actually taken a lot of clients off it because

851
00:35:54,320 --> 00:35:55,840
Speaker 4: I think a lot of people are just taking extra

852
00:35:55,880 --> 00:35:59,160
Speaker 4: multi vitamins and minerals for kicks, thinking it'll do more

853
00:35:59,239 --> 00:36:01,719
Speaker 4: for me. But it's really only if you're deficient in

854
00:36:01,760 --> 00:36:03,680
Speaker 4: a lot of these things, like most supplements, if you're

855
00:36:03,719 --> 00:36:06,239
Speaker 4: not getting enough through a diet, if you're actually eating

856
00:36:06,239 --> 00:36:08,040
Speaker 4: a well balanced diet, it's not really going to give

857
00:36:08,040 --> 00:36:09,920
Speaker 4: you any further boost or benefits.

858
00:36:10,400 --> 00:36:13,040
Speaker 1: True, couldn't have said it better myself, all rightly, And well,

859
00:36:13,080 --> 00:36:14,600
Speaker 1: that brings us to the end of the nutrient couch

860
00:36:14,680 --> 00:36:17,160
Speaker 1: for another week. Please keep telling your friends about us

861
00:36:17,160 --> 00:36:19,279
Speaker 1: so we can continue to grow. And for anyone who

862
00:36:19,320 --> 00:36:21,879
Speaker 1: has been waiting our rest. Hot chocolate is now back

863
00:36:21,880 --> 00:36:24,480
Speaker 1: in stock at designed by dietitians, so check that out

864
00:36:24,640 --> 00:36:27,359
Speaker 1: and we'll see you next Wednesday for our regular episode drop.

865
00:36:27,480 --> 00:36:37,120
Speaker 3: Have a great week, Catch you guys next week.