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Speaker 1: Is a portion of cheese a slice or five? Should

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Speaker 1: your carbs fit into the palm of your hand? Is

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Speaker 1: it a few nuts or is it a handful that

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Speaker 1: counts as a serve. Don't worry if you have no

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Speaker 1: idea what a portion of food is, you are not alone.

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Speaker 1: And this week on the Nutrition Couch, we break down

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Speaker 1: your favorite foods and what a portion really is. Hi

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Speaker 1: and Leanne Wood and I'm Sussie Burrow, and as two

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Speaker 1: of Austray's leading dietitians who specialize in weight control, we're

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Speaker 1: bringing you The Nutrition Couch, a weekly chat on everything

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Speaker 1: that is new in the world of food, diets and nutrition,

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Speaker 1: as well as portion control. Today we also chat the

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Speaker 1: popular topic of reverse dieting and the ultimate guide to

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Speaker 1: salad dressings. So, Susie, now we're a couple of weeks

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Speaker 1: into twenty twenty, we're really excited to share a new

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Speaker 1: format for The Nutrition Couch. We will be taking out

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Speaker 1: the product review from the main episode format and making

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Speaker 1: it a separate mini drop on a Wednesday. But we're

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Speaker 1: going to be doing it in a double format, so

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Speaker 1: you guys will get two product reviews each week in

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Speaker 1: a separate mini episode. We've heard from you that you

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Speaker 1: want more episodes each week, and the product review is

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Speaker 1: one of the favorite sections, so we wanted to take

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Speaker 1: it out, put it into a mini episode, and make

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Speaker 1: it really easier to search and find each week. So

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Speaker 1: we hope that the double drop each week is something

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Speaker 1: that you guys really enjoy, So make sure you're subscribe

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Speaker 1: to the podcast so that you don't miss any episodes,

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Speaker 1: whether it's the main episode or the mini product drop.

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Speaker 1: So today for our first topic, with many of us

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Speaker 1: getting back on track with our diet and exercise program,

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Speaker 1: we thought it would be timely to discuss portion sizes SUSI,

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Speaker 1: or specifically perhaps portion distortion because knowing how much we

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Speaker 1: should eat, you know, is it a whole packet, is

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Speaker 1: it a little tablespood? Is it a cut of meat?

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Speaker 1: It's incredibly confusing, isn't it? How much you know our

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Speaker 1: body actually needs?

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Speaker 2: It is confusing because it's not a one size fits

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Speaker 2: or model.

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Speaker 3: You know, it's really dependent on your age, your body size,

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Speaker 3: the amount of activity you're doing, and food companies don't

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Speaker 3: make it any easier because there's such a difference in

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Speaker 3: the descriptive portion sizes on a packet, like you may

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Speaker 3: look at a packet of potato chips and you know,

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Speaker 3: you or I may eat it in two serves or

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Speaker 3: even one, and yet it's the nutritional information is displayed

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Speaker 3: as eight serves to try and make it look very low,

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Speaker 3: so it doesn't actually help us because nothing is overly standardized.

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Speaker 3: So you know, there are a few general rules of

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Speaker 3: thumb that I hope will help our listeners in getting

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Speaker 3: an idea of what portions should look like, and so

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Speaker 3: probably to kick us off, the first thing I look

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Speaker 3: at when it comes to meals, I roughly work on

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Speaker 3: half a plate of salad or vegetables always that will

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Speaker 3: naturally increase the amount of low calorie bulk in your

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Speaker 3: diet and improve your nutrition. And then I'm either working

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Speaker 3: on about a third a quarter of protein, and then,

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Speaker 3: depending on an individual's goals, a quarter of carbohydrate. Now,

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Speaker 3: keeping in mind, as we always mention, many of our

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Speaker 3: clients are looking for fat loss and weight loss, so

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Speaker 3: reducing carbohydrates or keeping those portions control is a.

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Speaker 2: Good starting point.

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Speaker 3: But basically each and every food's different, so we've got

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Speaker 3: a few sort of reference points that might make it easier,

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Speaker 3: particularly when it comes to things like our meat and

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Speaker 3: our carbohydrates, which is where things tend to go off

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Speaker 3: the rails definitely.

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Speaker 1: And I think, as you mentioned, I think the most

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Speaker 1: important thing to really bring home is that portions are

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Speaker 1: so different for every person. So you can listen to

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Speaker 1: this and think, oh, you know, I try that portion size,

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Speaker 1: but I'm still hungry. And so I think it's really

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Speaker 1: important to really tune in and listen to your body

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Speaker 1: or get the specific advice from somebody like a dietitian

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Speaker 1: to really understand what portions are gonna work well for

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Speaker 1: you and your body and your goals as well. But generally,

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Speaker 1: I think that where a lot of people struggle Susie.

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Speaker 1: Portions at home maybe aren't too bad, but it's when

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Speaker 1: we're eating at it restaurants and cafes, because a lot

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Speaker 1: of the time what restaurants in cafe service, perhaps not

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Speaker 1: the fine dining ones, but more you know, the pub

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Speaker 1: style menus and cafes and that sort of thing. It's

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Speaker 1: almost double what we need. And I say to clients

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Speaker 1: all the time, like if you're going out for breakfast

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Speaker 1: and they say to me, oh, I had breaky hours

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Speaker 1: ago and I'm still so full, And I find out

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Speaker 1: what they really had, and it was like eggs on

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Speaker 1: toast with halloumi, a slice of bacon and some vegies

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Speaker 1: on the side. I'm like, that's probably double like calorie

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Speaker 1: wise and what you normally eat. So I'm like, if

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Speaker 1: you're still not hungry for munch time, just have something

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Speaker 1: lightle If you're planning on going out for a nice breakfast,

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Speaker 1: maybe push it back an hour or to make it

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Speaker 1: a brunch and sort of combine that breaking lunch together.

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Speaker 1: Then you can have a more filling afternoon snack and

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Speaker 1: just hit dinner and that sort of enough nutrition wise

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Speaker 1: for most people for the day, just because those portion

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Speaker 1: sizes are so large in restaurants and cafes. But I

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Speaker 1: think two of the macro nutrients, I find that a

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Speaker 1: lot of people, or probably to be fair, most people

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Speaker 1: are going over in their fats, carbs, and proteins. But

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Speaker 1: I feel like a lot of people are very i

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Speaker 1: don't want to say, like obsessed with carbs, are wary

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Speaker 1: of carbs in the serving sizes around it. But I

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Speaker 1: feel like the strong trend lately Susie has been in

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Speaker 1: healthy fats. People like healthy bats are wonderful though so

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Speaker 1: good for us let's whack them into everything. So I

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Speaker 1: think a lot of people where they're struggling with weight

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Speaker 1: losses really around the serving size of healthy fats. And

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Speaker 1: for most of us, in a meal, about a tablespoon

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Speaker 1: of you know, oil or dressing or something like that

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Speaker 1: is probably more than enough in terms of a meal.

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Speaker 1: And most of us are using you know, like a

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Speaker 1: decent Jamie Oliver pour of olive oil into our meals.

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Speaker 1: Then we're also putting on avocado because it's great for us,

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Speaker 1: sprinkling some nuts on top, We're adding in some shaved

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Speaker 1: coconut as like a bit of a crunch on top

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Speaker 1: of some deep fried spring onions that it can really

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Speaker 1: sort of increase the overall calorie density of the meal.

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Speaker 1: So I feel like fats are something to just be

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Speaker 1: aware of. And also protein. So a lot of people

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Speaker 1: again know protein is so important, but more protein isn't

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Speaker 1: always better, And I think you've mentioned this a few times, Susie,

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Speaker 1: where a lot of the ladies listening are a lot

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Speaker 1: of clients that we work with are having almost double

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Speaker 1: the protein that they actually need at dinner time, thinking

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Speaker 1: that more is better.

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Speaker 2: I agree. I work on about one fat per meal.

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Speaker 3: So a reference point to fats, you write about a

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Speaker 3: tablespoon the same, and I would count say, cheese in

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Speaker 3: that as well.

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Speaker 2: So you can't do oil.

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Speaker 3: Plus cheese plus avocado plus nuts. That's three or four

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Speaker 3: fats that you need for the entire day. So it's

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Speaker 3: sort of ten maybe fifteen nuts is a serve. It's

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Speaker 3: a tablespoon of added oil and avocado. I work off

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Speaker 3: about a quarter, which everyone will be horrified by, because

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Speaker 3: of course, when we order smashed avo, it's an entire

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Speaker 3: avo that they serve, particularly when they're cheap.

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Speaker 2: I agree fat is a big area.

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Speaker 3: And I work on my clients with one per meal

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Speaker 3: and three or four per day. But in the case

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Speaker 3: of protein, definitely pub meals, and they tend to be

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Speaker 3: double the serve of protein. If you order a schnitzel,

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Speaker 3: I'll say to my ladies, you know you can take

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Speaker 3: half home because it's feeding you for tomorrow as well.

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Speaker 2: So I roughly work on.

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Speaker 3: A hand size for a dinner protein portion, and roughly

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Speaker 3: a palm for lunch. And that's thickness as well, because indeed,

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Speaker 3: you know, serves of things like steak and salmon two

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Speaker 3: cutlets not four. If you're eating chops, it really worth

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Speaker 3: weighing and measuring that meat, particularly if you're not getting

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Speaker 3: the results you're looking for, because keep in mind that

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Speaker 3: with red meat in particular, it's quite high in fat,

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Speaker 3: so even if it's quite lean, if you're having a

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Speaker 3: large portion, you can be getting twenty grams of fat

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Speaker 3: in that one meal. So not only is it worth

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Speaker 3: investing in the lean variety, but the portion and if

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Speaker 3: it requires you to take a weight to get a

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Speaker 3: feel for what that looks like until it becomes second nature,

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Speaker 3: that's a good strategy. And with things like breakfast, cereal,

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Speaker 3: rice pasta, I do as well think that most of

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Speaker 3: us are eating double even triple what we need. We

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Speaker 3: tend to base the meal around the pasta or rice

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Speaker 3: or grain, when really many of us would need half,

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Speaker 3: if not less than that, particularly if we're living quite

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Speaker 3: sedentary lives all the end. You know, the other one

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Speaker 3: I see all the time is bread because if you

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Speaker 3: think back to seventies and eighties, the bread slices with

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Speaker 3: those little tiny slices that fit into the toaster. Now

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Speaker 3: breads can be double or triple that size, and two

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Speaker 3: slices can be close to eighty grams of carbohydrate. So

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Speaker 3: those big thick slices of bread are two or three

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Speaker 3: times and that goes for sour doughs that we consume

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Speaker 3: at cafes. So even though as we've spoken about, they're healthy,

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Speaker 3: they're too big. So going back to small, dense slices

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Speaker 3: of bread, the old school ones that look incredibly small,

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Speaker 3: explains why when you order a sandwich from a sandwich

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Speaker 3: bar it's double the calories because it's double the size.

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Speaker 2: We need half.

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Speaker 3: Half the sandwich for lunch and half for alfternoon tea

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Speaker 3: and you'll be on the right track. So bread choosing

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Speaker 3: those small slices also very very important. But there's a

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Speaker 3: few references cheese. Another one I like is a matchbox

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Speaker 3: size of cheese, So a couple of slices or a

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Speaker 3: matchbox size, because of course, when we're bringing up the brie,

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Speaker 3: the cabin beer, or even the fetter, we tend to

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Speaker 3: use huge amounts.

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Speaker 2: Or the packet of hallumi.

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Speaker 3: We'll cook the entire two hundred grams for dinner when

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Speaker 3: a portion is thirty grams. So getting back in touch

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Speaker 3: with that, and if it's helpful, I don't generally encourage

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Speaker 3: my clients to weigh things, but if they're really off

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Speaker 3: track with their portions, it can be a good way

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Speaker 3: of getting to know what is a portion size and

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Speaker 3: very roughly half a cup to about three quarters or

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Speaker 3: one cup of carbohydrates and matchbox size of cheese is

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Speaker 3: and other good reference points.

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Speaker 1: I really like those reference points, and if you just

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Speaker 1: wanted to use something simple like your hand, A really

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Speaker 1: simple formula we used to use in the hospital all

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Speaker 1: the time when I used to do the barrier triclinic

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Speaker 1: suzi was basically a fist full of carbs, a palm

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Speaker 1: size of protein, and a thumb size of healthy fats

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Speaker 1: and a meal and then about three four five cups

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Speaker 1: of non starchy veggies or salad, and that was sort

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Speaker 1: of the general formula we use for a lot of people.

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Speaker 1: But bearing in mind, if you're in a larger body,

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Speaker 1: if you're super active, if you're a male with a

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Speaker 1: lot of muscle mass on board, you probably need to

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Speaker 1: be sort of increasing your protein or you're serving sizes

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Speaker 1: from there, So maybe start with that as a play

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Speaker 1: of food and then give yourself fifteen to twenty minutes

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Speaker 1: eat slowly, eat mindfully, and if you're still genuinely hungry,

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Speaker 1: go back for more, but build a whole healthy plate.

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Speaker 1: Don't just go back for extra garlic, bread or extra

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Speaker 1: meat or extra pasta. Go back for extra of the carbs,

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Speaker 1: the protein, the salad, and the healthy fats as well.

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Speaker 1: And that might be an easy way for you to

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Speaker 1: start to understand how much your body needs portion wise,

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Speaker 1: but also really well balanced as well, because we're getting

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Speaker 1: the right mix of carbohydrates, proteins, and healthy fats as well.

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Speaker 1: But it also sees it as my last tip, drinks

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Speaker 1: is probably a big one also to watch in terms

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Speaker 1: of portion sizes, and this time of year, I feel

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Speaker 1: like a lot of us are overdoing our drinks, whether

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Speaker 1: that's alcohol, whether it's smoothies or cold press juices without breakfasts,

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Speaker 1: or whether some of our more winter listeners listening from

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Speaker 1: the UK or America. At the moment, we've got our

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Speaker 1: large gingerbread pumpkins, spice lattes from Starbucks. All of those

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Speaker 1: things are definitely in much larger portion sizes that our

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Speaker 1: bodies typically need, So definitely watch the portions of your

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Speaker 1: drinks and stick to small sizes on even though the

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Speaker 1: temptation to upsize. You know, for twenty to fifty cents

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Speaker 1: or a dollar is there, try to avoid that temptation

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Speaker 1: and stick to very small sizes or kids sizes if

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Speaker 1: that's available as well.

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Speaker 3: And definitely with the coffees, because often we're having a

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Speaker 3: large when you can get away with a small or

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Speaker 3: even just a piccolo is an easy way to do

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Speaker 3: that with milk based coffees. But I think to wrap

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Speaker 3: us up, and then the good news is we've spoken

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Speaker 3: a lot about all the things that you need to

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Speaker 3: keep an eye on. You can have all of your

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Speaker 3: salad and vegs to your hearts content, so once you're

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Speaker 3: not regulating that amount and bulking the meals up, you're

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Speaker 3: not as hungry for the rest of it.

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Speaker 2: So it makes portion control a lot easier as well.

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Speaker 1: Absolutely, But moving on.

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Speaker 3: To our topic of the week of general nutrition interest

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Speaker 3: and case studies in our Nutrition Couch podcast DMS, which

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Speaker 3: we love to get from you to get feedback on.

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Speaker 2: What you're enjoying listening to.

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Speaker 3: I think of all the questions we've had in the

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Speaker 3: last six or nine monthsly, and I've seen more questions

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Speaker 3: on reverse dieting than I've ever seen in my entire career.

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Speaker 2: Now.

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Speaker 3: To be honest, I'm a bit older than you, and

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Speaker 3: I I'm not overly familiar with this as a concept,

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Speaker 3: but I think I.

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Speaker 2: Do do it.

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Speaker 3: I just haven't referred to it as reverse dieting, so

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Speaker 3: correct me if I'm wrong. But reverse dieting is just

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Speaker 3: simply adjusting your calorie intake back up after it's being

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Speaker 3: controlled as a way to improve and increase metabolic rate

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Speaker 3: over time and basically teach the body to burn more calories.

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Speaker 3: So we might start someone on a calorie deficit of

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Speaker 3: a certain amount, but over time, as they've lost weight,

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Speaker 3: we actually want them to become more efficient at burning calories,

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Speaker 3: so then we will basically reverse that and increase the

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Speaker 3: calories again according to their goals.

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Speaker 2: Is that right?

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Speaker 1: Definitely yeah, And there's no I guess like you're not

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Speaker 1: going to be able to really look up reversed darting

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Speaker 1: and find a whole heap of literature on it. It's

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Speaker 1: very sort of like bro science kind of concept, but

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Speaker 1: it is used by a lot of like reputable sports

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Speaker 1: dieticians working in this body composition space, and also by

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Speaker 1: a lot of quite good trainers out there who have

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Speaker 1: clients who compete, you know, body physic competitions and that

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Speaker 1: sort of thing. So, as you said, reversed arting is

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Speaker 1: typically what we do after a long period in a

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Speaker 1: deficit or where we get to the point where you know,

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Speaker 1: lot of people go or my goal's lose fifteen killers,

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Speaker 1: I've got twelve off. I can't get the last three off.

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Speaker 1: I'm like, your body simply needs a break. You need

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Speaker 1: to come out of a deficit. It's more calories, spend

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Speaker 1: some good time at maintenance calories, and then go back

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Speaker 1: into a deficit after that. So I think a lot

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Speaker 1: of us are so obsessed with just getting to our

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Speaker 1: goal and not stopping or not having a break before

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Speaker 1: we get there. But I think that your body will

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Speaker 1: tell you when it's time to have a break. And

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Speaker 1: I think that going from that sort of deficit or

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Speaker 1: where your calories are in a deficit and you're actively

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Speaker 1: losing weight to back to where your calories are a

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Speaker 1: maintenance and you're actually feeding your body what it needs

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Speaker 1: each day is a really really important concept and something

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Speaker 1: that so many people don't do. So this is definitely

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Speaker 1: an area you should be working one on one with

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Speaker 1: the professional such as a sports site team in But

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Speaker 1: I guess reverse dieting typically involves increasing your calories from

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Speaker 1: your deficit back to your maintenance slowly over time, which

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Speaker 1: is the most important concept. And when I say slowly,

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Speaker 1: i'm talking you know, fifty to one hundred calories probably

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Speaker 1: each week up to you reach your baseline. And don't

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Speaker 1: forget that your maintenance when you started dieting is probably

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Speaker 1: different to your maintenance after you've finished your period of

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Speaker 1: dieting or reverse darting. So if you started at one

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Speaker 1: hundred kilos and you'll now say eighty seven kilos, your

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Speaker 1: body is thirteen kilos less, you're in a smaller body,

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Speaker 1: So your maintenance calories when you started are probably very

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Speaker 1: different to your maintenance calories now. So you can't simply

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Speaker 1: just go back to what you were eating and hope

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Speaker 1: to maintain that weight. You actually probably need to taper

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Speaker 1: that down a little bit and work out what your

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Speaker 1: new maintenance calories are. And this is where it's really

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Speaker 1: important to work one on one with a professional because

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Speaker 1: it is quite confusing and there's so much more that

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Speaker 1: goes into it than just a simple sort of online calculator.

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Speaker 1: But the goal is to go low and slow, slowly

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Speaker 1: increase those calories over time and bring yourself back to

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Speaker 1: a maintenance period. And then I always recommend my clients

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Speaker 1: spend at least i'd s s easy six to eight

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Speaker 1: weeks at a minimum at that maintenance period before putting

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Speaker 1: themselves back into a deficit. We just want to sort of,

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Speaker 1: as you said, reverse diet, maintain our metabolism and give

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Speaker 1: our bodies some rest from being in a deficit, because

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Speaker 1: we absolute you don't want to live in a calorie deficit.

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Speaker 1: And if you're at the point where your weight loss

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Speaker 1: is stalled, and that's genuinely s like you're doing all

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Speaker 1: the right things, you're being consistent, and that weight loss

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Speaker 1: hasn't come off for a good three four five weeks now,

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Speaker 1: it's definitely your body's way of saying, hey, I need

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Speaker 1: a break, I need to eat a bit more. Or

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Speaker 1: if you're really struggling with things like hunger, like if

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Speaker 1: you've been in a deficit for a while and you're

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Speaker 1: just like, I am so hungry all the time, all

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Speaker 1: I can think about is food, it's again your body's

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Speaker 1: way of saying, hey, come out of a deficit, bring

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Speaker 1: me back to maintenance calories, but do it slowly. Is

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Speaker 1: probably the most important thing that most people either come

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Speaker 1: from a deficit to back to maintenance or they go

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Speaker 1: from whatever, you know, the goal weight was. They're like, great,

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Speaker 1: I hit my goal weight of seventy kilos whatever it was.

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Speaker 1: I'm just going to go back to eating what I

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Speaker 1: normally did and the weight comes back on again. So

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Speaker 1: the goal is with reverse starting to limit fat loss

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Speaker 1: as much as possible and actually maintain the weight that

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Speaker 1: you ended or landed on in your deficit. So to

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Speaker 1: do that, you need to do it slowly, and you

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Speaker 1: need to, I guess, calculate what your new maintenance period is,

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Speaker 1: and for most of it's that reverse darting period will

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Speaker 1: last at least four weeks, if not up to ten

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Speaker 1: to twelve weeks. And again it really depends on metabolically

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Speaker 1: how strong you are when you're finishing that sort of

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Speaker 1: period of dieting as well.

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Speaker 3: I call it the art of dietetics because it really

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Speaker 3: is about change and it's quite specific dietary knowledge that's

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Speaker 3: required to take the body through those changes, because the.

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Speaker 2: Human body loves change.

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Speaker 3: And so when I will start with a client and

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Speaker 3: they might say, oh, this is so many calories am

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Speaker 3: I going to be on this forever. I'll say, look,

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Speaker 3: this may be the lowest that you go because long

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Speaker 3: term we will be reverse dieting you back to reprogramming

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Speaker 3: that metabolic rate. But I can't stress enough. As you've said,

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Speaker 3: it is very specific dietetics. It's not something I would

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Speaker 3: encourage people to do on their own because at the

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Speaker 3: end of the day, you want to optimize metabolism over

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Speaker 3: time and not constantly be starving the body to achieve

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Speaker 3: certain goals. And there's an art to that with different

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Speaker 3: macronutrient ratios and calories. But it's a really interesting area

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Speaker 3: and I really quite like giving it a formal name

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Speaker 3: because it starts to give a clear definition of what

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Speaker 3: the art of dietetics is in these repro gramming of metabolism.

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Speaker 3: So I think this will resonate with a lot of people.

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Speaker 3: And as we can't stress enough, you know, working within

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Speaker 3: a credit to practicing Dietitian on these very specific goals

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Speaker 3: will set your body up to be metabolically fit and

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Speaker 3: healthy long term, rather than starving it and dieting the

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Speaker 3: wrong way, which can have adverse effects.

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Speaker 1: Particularly this time of year as well. I've pretty much

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Speaker 1: got ninety percent of my clients back out of a deficit, SUSI,

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Speaker 1: and we're back at maintenance just for the silly season

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Speaker 1: in festive period, January period, that sort of thing, giving

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Speaker 1: our bodies a sort of a break from dirty. They

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Speaker 1: all know that, you know, we're playing the long term

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Speaker 1: game here. It's not like we're trying to get six

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Speaker 1: kilos off in four weeks and we're done. It's really about,

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Speaker 1: you know, how do we make these results last long term?

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Speaker 1: So I think the smaller the deficits are over a

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Speaker 1: period of time and the longer the reverse diet period is,

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Speaker 1: I think the more sustainable the results that we achieved

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Speaker 1: are going to be.

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Speaker 3: And I think that the standout thing for me from

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Speaker 3: what you said from a practical perspective is if you

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Speaker 3: are constantly hungry and thinking about food that is absolutely assigned,

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Speaker 3: your body is craving change. It's not that you have

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Speaker 3: to be stricter. It's probably that you need a whole

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Speaker 3: read you give your program. So that's a time to

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Speaker 3: have some advice around that.

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Speaker 1: Our bodies are very intuitive. They will tell you when

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Speaker 1: it's time to take a break in. Too many of

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Speaker 1: us think mentally we're able to just go on and

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Speaker 1: push through and be like, that's another four weeks. I

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Speaker 1: just need to get another two or three kilos off.

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Speaker 1: But in reality, it's not just another four weeks. It's

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Speaker 1: the time you need to take to give your body

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Speaker 1: the break. And for our final segment of the show, Susie,

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Speaker 1: we are talking about salad dressings because this is something

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Speaker 1: that can either I guess help will hinder your weight

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Speaker 1: loss goals because I've seen salad dressings upwards of sort

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Speaker 1: of probably three hundred calories plus. So our listeners want

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Speaker 1: to know what are some tasty dressings to add to salads,

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Speaker 1: what are the best options, in which one should we

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Speaker 1: probably be avoiding. So do you want to kick us off, Susie,

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Speaker 1: because I've got a couple of notes to add here,

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Speaker 1: but I'm kin to hear what you have to say

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Speaker 1: on salad dressings.

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Speaker 3: I think people may be disappointedly and because I actually

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Speaker 3: only ever recommend extra vagin olive oil and about something

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Speaker 3: with a bit of salt as a dressing of choice.

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Speaker 2: And the reason for that is that when you go

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Speaker 2: to the salad.

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Speaker 3: Dressing section of supermarket, I would say that eighty to

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Speaker 3: ninety percent, if not all of the varieties out there

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Speaker 3: are heavily processed and based on process vegetable oil. And

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Speaker 3: we've had a discussion in previous podcasts about the influx

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Speaker 3: of process vegetable oils and palm oil into our food supply,

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Speaker 3: and by far and away, these are not good oils

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Speaker 3: to be adding into the diet. So not only do

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Speaker 3: they tend to be twenty to thirty percent fat, but

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Speaker 3: they're not adding any positive nutritional qualities to the diet.

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Speaker 3: They're heavy and refined oils, a lot of flavors, preservatives, colors,

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Speaker 3: They're not a natural dressing. So if someone comes to

437
00:18:36,400 --> 00:18:38,120
Speaker 3: me and actually a client just missed me this morning

438
00:18:38,160 --> 00:18:41,119
Speaker 3: about salad dressings and they really want to use a

439
00:18:41,200 --> 00:18:44,480
Speaker 3: commercial flavor dressing, so they might love French or what

440
00:18:44,520 --> 00:18:49,960
Speaker 3: are the poor Newman favorite famous dressings. There's like Honeys Ranch,

441
00:18:50,600 --> 00:18:52,400
Speaker 3: And I know when I go and travel to America,

442
00:18:52,480 --> 00:18:55,120
Speaker 3: I love nothing more than the amazing salads they have there,

443
00:18:55,160 --> 00:18:58,240
Speaker 3: and they are often drowned in very flavors and dressings,

444
00:18:58,240 --> 00:19:01,520
Speaker 3: which is why they're so tasty, But nutritionally they're just

445
00:19:01,640 --> 00:19:05,560
Speaker 3: not amazing. So I much prefer a homemade one. And

446
00:19:05,640 --> 00:19:07,919
Speaker 3: if a client really wants those flavors, I'd say at

447
00:19:07,960 --> 00:19:10,240
Speaker 3: least try and look for one of the light varieties,

448
00:19:10,280 --> 00:19:13,280
Speaker 3: because most of the common ones, whether it's ranch or

449
00:19:13,320 --> 00:19:15,600
Speaker 3: honey mustard, do have a light variety. But we're not

450
00:19:15,840 --> 00:19:18,520
Speaker 3: by any mean saying they're overly healthy choices because they're

451
00:19:18,520 --> 00:19:21,320
Speaker 3: heavily processed. Now, the other question that comes to mind

452
00:19:21,359 --> 00:19:25,200
Speaker 3: is mayonnaise, because of course mayonnaise is a much loved

453
00:19:25,200 --> 00:19:28,120
Speaker 3: addition to salads and also sandwiches, and at the moment

454
00:19:28,160 --> 00:19:30,480
Speaker 3: when we're enjoying a lot of seafood and prawns and

455
00:19:30,520 --> 00:19:34,320
Speaker 3: things for summer, and let's be honest, the creamy dressings

456
00:19:34,359 --> 00:19:37,199
Speaker 3: taste great with those foods. I think for me, I

457
00:19:37,240 --> 00:19:39,960
Speaker 3: would encourage a client to go for the more natural,

458
00:19:40,480 --> 00:19:43,840
Speaker 3: full fat variety and small amount. Then I would the

459
00:19:43,920 --> 00:19:47,240
Speaker 3: low fat, more process variety. But I can't stress enough

460
00:19:47,400 --> 00:19:50,120
Speaker 3: we really need small amounts because I think a tablespoon

461
00:19:50,119 --> 00:19:53,040
Speaker 3: of mayonnaise is over one hundred it's closer to two

462
00:19:53,160 --> 00:19:56,880
Speaker 3: hundred calories, and it's a really high whack of saturated fat.

463
00:19:57,080 --> 00:19:58,840
Speaker 2: So I think portion is the key for me.

464
00:19:58,960 --> 00:20:02,320
Speaker 3: So rather than drizzle massive amounts of full that male

465
00:20:02,480 --> 00:20:04,760
Speaker 3: onto salads, I'd put a little bit on the side

466
00:20:04,760 --> 00:20:07,280
Speaker 3: and mix it through and enjoy it in small amounts.

467
00:20:07,320 --> 00:20:10,080
Speaker 3: But what we will also say, Leanne is that when

468
00:20:10,800 --> 00:20:14,879
Speaker 3: salad vegetables are exposed to fat, the nutrients in that

469
00:20:15,000 --> 00:20:17,760
Speaker 3: will be better absorbed. So there is some rationale to

470
00:20:17,760 --> 00:20:20,160
Speaker 3: include a little bit of fat, but my preference will

471
00:20:20,160 --> 00:20:22,720
Speaker 3: always be astray and extra virgin olive oil to do that,

472
00:20:23,240 --> 00:20:25,120
Speaker 3: and even a little bit of salt and lemon juice

473
00:20:25,160 --> 00:20:28,160
Speaker 3: if possible. What do you think Am I being too harsh?

474
00:20:28,240 --> 00:20:30,760
Speaker 1: No? I think all really really fair points. But I

475
00:20:30,800 --> 00:20:32,359
Speaker 1: do think for a lot of people it is that

476
00:20:32,400 --> 00:20:34,760
Speaker 1: convenience factor. So if the bulk of the diet is

477
00:20:34,960 --> 00:20:36,919
Speaker 1: healthy and it's whole foods, then if yeah, if you're

478
00:20:36,920 --> 00:20:38,840
Speaker 1: getting a little bit of process sort of vegetable oils

479
00:20:38,840 --> 00:20:40,440
Speaker 1: from salad dressing that you might use a couple of

480
00:20:40,480 --> 00:20:42,760
Speaker 1: times a week. In my books, I think that's completely okay,

481
00:20:42,960 --> 00:20:44,720
Speaker 1: but I would definitely be turning it over looking at

482
00:20:44,760 --> 00:20:47,680
Speaker 1: the nutrition label and probably looking for something under about

483
00:20:47,720 --> 00:20:50,720
Speaker 1: thirty forty calories per tablespood because a lot of people

484
00:20:50,760 --> 00:20:54,679
Speaker 1: who use salad dressings love to drown salad in dressing,

485
00:20:54,840 --> 00:20:56,960
Speaker 1: So you know, we're not really about moderation when it

486
00:20:56,960 --> 00:20:58,920
Speaker 1: comes to salad dressings, a lot of people who feel

487
00:20:58,960 --> 00:21:01,600
Speaker 1: like they need to dress their salad, they're going over

488
00:21:01,600 --> 00:21:04,040
Speaker 1: in above. So if you're adding two three tablespoons of

489
00:21:04,080 --> 00:21:06,520
Speaker 1: a salad dressing onto your salad, you're probably you know,

490
00:21:06,640 --> 00:21:08,879
Speaker 1: as SUSI, they're consuming upwards of one hundred two hundred

491
00:21:08,920 --> 00:21:11,639
Speaker 1: calories in just the dressing. So I'm a big fan

492
00:21:11,680 --> 00:21:13,879
Speaker 1: of making it myselves as well, and for listeners at

493
00:21:13,920 --> 00:21:16,159
Speaker 1: home who want to get a little bit creative. You know, January,

494
00:21:16,200 --> 00:21:18,440
Speaker 1: we've got a bit of extra motivation going on. Here

495
00:21:18,480 --> 00:21:21,480
Speaker 1: are my favorite for Susy. So, as you said, good

496
00:21:21,560 --> 00:21:25,159
Speaker 1: quality extra version olive oil mixed with some lemon juice, balsamic, pepper,

497
00:21:25,200 --> 00:21:27,320
Speaker 1: and garlic is one of my favorite sort of go

498
00:21:27,400 --> 00:21:29,400
Speaker 1: to salad dressings. I make it up at a big

499
00:21:29,520 --> 00:21:30,919
Speaker 1: jar and then I just leave the jar on the

500
00:21:30,920 --> 00:21:32,280
Speaker 1: fridge for the week and I just pour out a

501
00:21:32,320 --> 00:21:34,600
Speaker 1: little bit onto my salads versus you know, making it

502
00:21:34,720 --> 00:21:37,240
Speaker 1: up every day. My next favorite one, I love to

503
00:21:37,359 --> 00:21:39,679
Speaker 1: use misso pace. I use miso a lot in cooking,

504
00:21:39,880 --> 00:21:42,040
Speaker 1: whether it's to put through some greens or to put

505
00:21:42,040 --> 00:21:44,119
Speaker 1: with my salmon or something like that. So I love

506
00:21:44,160 --> 00:21:47,439
Speaker 1: to use misso sesame oil, rice vinegar, soy and ginger.

507
00:21:47,600 --> 00:21:49,919
Speaker 1: But that's a beautiful flavor combination for sort of like

508
00:21:49,960 --> 00:21:53,040
Speaker 1: an Asian based salad. We've got some cabbage and coal

509
00:21:53,119 --> 00:21:55,399
Speaker 1: slaw and you know, maybe some crispy noodle or something

510
00:21:55,480 --> 00:21:57,919
Speaker 1: like that. Going on another one, I really like if

511
00:21:57,960 --> 00:22:01,080
Speaker 1: you're a fan of the creamy dressings like mustard, Greek

512
00:22:01,119 --> 00:22:03,560
Speaker 1: yogurt and a little bit of honey, and my last

513
00:22:03,600 --> 00:22:06,080
Speaker 1: favorite one, if you're just looking for again a convenient

514
00:22:06,160 --> 00:22:08,480
Speaker 1: option where maybe you don't want to use a traditional

515
00:22:08,480 --> 00:22:10,720
Speaker 1: salad based dressing. I just get a suzigi or a

516
00:22:10,720 --> 00:22:13,000
Speaker 1: homiciusi and then I sort of diload it down with

517
00:22:13,040 --> 00:22:14,240
Speaker 1: a little bit of water or a little bit of

518
00:22:14,320 --> 00:22:16,679
Speaker 1: lemon juice, and that's what I use there. I just

519
00:22:16,760 --> 00:22:19,359
Speaker 1: use basically whatever dips in my fridge, diload it with

520
00:22:19,440 --> 00:22:21,159
Speaker 1: some water or lemon juice, and use that as a

521
00:22:21,160 --> 00:22:22,560
Speaker 1: little bit of a dressing if I feel like I

522
00:22:22,600 --> 00:22:22,960
Speaker 1: need it.

523
00:22:23,080 --> 00:22:23,919
Speaker 2: They're great ideas.

524
00:22:23,920 --> 00:22:25,480
Speaker 3: I'm going to try a couple of those actually, because

525
00:22:25,480 --> 00:22:28,720
Speaker 3: I haven't got a healthier creamy addressing. But the one

526
00:22:28,720 --> 00:22:30,960
Speaker 3: that I do do is I use the marinated fetter

527
00:22:31,440 --> 00:22:34,960
Speaker 3: and because it's so moist. Rather than adding cheese plus dressing,

528
00:22:35,040 --> 00:22:36,639
Speaker 3: I'll just use a little bit of that and use

529
00:22:36,680 --> 00:22:38,720
Speaker 3: the oil through it rather than getting the double fat.

530
00:22:38,760 --> 00:22:42,080
Speaker 3: So that's another little trick to so good tips and

531
00:22:42,119 --> 00:22:44,840
Speaker 3: tricks for making those salads. And don't be scared to

532
00:22:44,840 --> 00:22:46,399
Speaker 3: add a little bit of good fat because yeah, as

533
00:22:46,400 --> 00:22:48,560
Speaker 3: we said, some of those nutrients will be better absorbed.

534
00:22:48,880 --> 00:22:51,160
Speaker 3: And basically I've always said lea and if people enjoy

535
00:22:51,160 --> 00:22:53,080
Speaker 3: their salads, that eat more and the benefit that our

536
00:22:53,119 --> 00:22:55,359
Speaker 3: weighs the negatives really, so just keep an eye on

537
00:22:55,400 --> 00:22:59,280
Speaker 3: those paws if you're buying a commercial salad dressing solely,

538
00:22:59,320 --> 00:23:01,000
Speaker 3: and that brings us to the end of the Nutrition

539
00:23:01,119 --> 00:23:03,560
Speaker 3: Couch for another week. If you haven't done so already,

540
00:23:03,560 --> 00:23:06,120
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544
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545
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Speaker 3: and we love your feedback and questions at the Nutrition

549
00:23:29,080 --> 00:23:33,000
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550
00:23:33,160 --> 00:23:37,080
Speaker 3: our first product drop for twenty twenty two. Thanks for listening,

551
00:23:37,200 --> 00:23:52,520
Speaker 3: Catch you guys on Wednesday,