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Speaker 1: Do you weigh yourself regularly or maybe only when you're

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Speaker 1: trying to lose weight, or maybe your preference to measure

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Speaker 1: is to actually track your progress using photos or some

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Speaker 1: other form of body composition. On today's episode of The

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Speaker 1: Nutrition Couch, we dive deep into the specifics of body

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Speaker 1: composition and what we should be aiming for as we

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Speaker 1: move through our twenties, thirties, forties and beyond. Hi, I'm

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Speaker 1: Leanne Ward and I'm Cussie Burrow, and together.

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Speaker 2: We bring you The Nutrition Couch, the weekly.

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Speaker 1: Podcast that keeps you up to date on everything that

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Speaker 1: you need to know in the world of nutrition as

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Speaker 1: well as body composition. Today we talk about the controversial

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Speaker 1: issue of ultra process foods and share what exactly the

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Speaker 1: difference is between a process and an ultra process food.

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Speaker 1: We've also found a new dessert in the supermarket potentially

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Speaker 1: linked to some healthy skin benefits, and our listener question

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Speaker 1: is all about one of our favorites, dumplings. But to

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Speaker 1: kick us up today, Susie I wanted to have a

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Speaker 1: quick chat about ultra process foods because we received a

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Speaker 1: quite negative comment on our podcast reviews, where somebody just

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Speaker 1: two stars on the podcast Susie for cooling the Red

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Speaker 1: Drop Daily Chips, which we were discussing a couple of

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Speaker 1: podcasts back, which literally just have potato, salt and oil,

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Speaker 1: and you and I had a bit of a convos

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Speaker 1: slash little debate about whether they were a process or

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Speaker 1: an ultra processed food, and I think we landed on

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Speaker 1: the fact that they are about a process food based

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Speaker 1: on the ingredients were far better than some of the

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Speaker 1: other chips in the supermarket aisle, and somebody basically was

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Speaker 1: not happy with that and left us two stars for that,

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Speaker 1: which I just think is a little bit petty because

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Speaker 1: we've given how many years and years of free episodes away,

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Speaker 1: So that's a whole other issue. On very upset about that.

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Speaker 1: We take our ratings very seriously, don't we, hear, Susie.

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Speaker 1: We give away so much free time and value.

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Speaker 2: To our listeners. We're a bit upset about that.

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Speaker 1: But also I thought it was important to go through

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Speaker 1: the definition of exactly what an ultra process food is

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Speaker 1: because it's a large difference between what is considered a

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Speaker 1: process food, and we do know that we eat many

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Speaker 1: process foods every day, and processed foods are still very healthy.

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Speaker 1: Essentially anything that's in a packet with a label on

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Speaker 1: it has some level of processing to it. Might be yogurt,

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Speaker 1: it might be milk, it might be rolled oats, it

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Speaker 1: might be there's another example like a beautiful dense whole

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Speaker 1: grain bread like our burg and soiling that we know

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Speaker 1: that we love. So there are all examples of processed

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Speaker 1: foods because they were very tin fish tuna yep tin

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Speaker 1: yep tin tuna a great example. So they're all very

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Speaker 1: different to how they're found in their very natural form,

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Speaker 1: right versus. The difference between a process and an ultra

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Speaker 1: process food is that level of processing takes that next step,

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Speaker 1: and typically the level of ingredients in there are not

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Speaker 1: I guess good or healthy for your your health long term.

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Speaker 1: So I found a little bit of a definition in

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Speaker 1: terms of ultra processed foods. So what they're basically designed

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Speaker 1: for is manufacturers create these ultra processed foods to create

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Speaker 1: highly profitable you know, foods to basically bring in additional

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Speaker 1: money into their businesses because they want to make these

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Speaker 1: foods taste good. Think about things like you know pringles

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Speaker 1: for example, like the slogans what is it something about you?

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Speaker 2: Once you podcast stop?

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Speaker 1: Something like that so basically who they want you to

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Speaker 1: eat more and more and more of it. So they

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Speaker 1: typically will put a lot of fat, a lot of sugar,

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Speaker 1: a lot of salt, a lot.

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Speaker 2: Of these extra additives into.

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Speaker 1: These foods, whereas if you were making some potato chips

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Speaker 1: yourself at home, they're not things that you would typically

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Speaker 1: add at home. So ultra processed foods tend to be

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Speaker 1: highly palatable, tend to be very convenient, you know, packaged,

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Speaker 1: and they tend to have quite a long ingredient list

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Speaker 1: as well, compared to just what we would call a

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Speaker 1: processed foods, which we know can still be very healthy,

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Speaker 1: and a lot of what we would call whole foods

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Speaker 1: or you know, relatively whole foods, things like yoga tin

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Speaker 1: tuna can still be termed process but in a good

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Speaker 1: way where we still would want to actively include those

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Speaker 1: things regularly in adult So I just wanted to let

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Speaker 1: our listeners know a really practical way of, I guess,

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Speaker 1: identifying the difference between an ultra process food and a

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Speaker 1: process food. So my big tip for our listeners, Susie,

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Speaker 1: is to really check the list of ingredients you're not

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Speaker 1: going to really know based on the nutrition information panel,

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Speaker 1: whether a food is processed versus ultra process you have

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Speaker 1: to identify the ingredient list. Don't worry what it says

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Speaker 1: on the front package marketing. It doesn't matter if it's

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Speaker 1: gluten free, it doesn't matter, if it's organic, it doesn't

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Speaker 1: matter if it's low sugar.

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Speaker 2: Flip it, over.

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Speaker 1: Look at the ingredient list and actually go by the

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Speaker 1: ingredients one by one. And a big characteristic of an

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Speaker 1: ultra process food which there's a I guess.

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Speaker 2: A definition called NOVA and OVA which.

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Speaker 1: Sort of defines an ultra processed food to say that

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Speaker 1: it's a food substance or ingredients which you would either

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Speaker 1: never or very rarely use in your kitchen. So if

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Speaker 1: the ingredient list of this product that you've picked up

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Speaker 1: has an ingredient in there that you've never found in

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Speaker 1: your kitchen or pantry or very very rarely have ever

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Speaker 1: used in a recipe, if that is found on the

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Speaker 1: ingredient label, it is very likely the definition of an

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Speaker 1: ultra processed food. So some ingredients Susie would be high

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Speaker 1: fouct dose corn syrup, hydrogenated types of vegetable oils, hydrogenlyzed

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Speaker 1: types of proteins. You wouldn't actually put that kind of

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Speaker 1: stuff into your food at home. So a lot of

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Speaker 1: these like high protein based I guess products such as

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Speaker 1: protein chips and protein bars and protein you know, musli bars.

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Speaker 3: Bread, the pizza bases that we've spoken.

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Speaker 1: About exactly ultra process types food. Can these be by definition,

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Speaker 1: I guess healthy and food into your macros be lower calorie,

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Speaker 1: be higher fiber. Absolutely, but food companies are specifically manufacturing

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Speaker 1: them that way in order to you know.

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Speaker 2: Appear healthier.

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Speaker 1: So it's a bit of a trade of between the

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Speaker 1: calories and macros look great. But also what is this

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Speaker 1: ingredient list that we don't realize or know of some

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Speaker 1: of these ingredients on that list, So there also tends

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Speaker 1: to be a lot of additives in there and additional things.

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Speaker 1: It might be emulsifies, it might be flavor enhancers. It

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Speaker 1: might be thickeners. It might be sweeteners. It might be

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Speaker 1: bulking agents, foaming jelling, extra multifying salt, extra colors, extra flavors,

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Speaker 1: glazing agents. All of these additives again are not something

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Speaker 1: that you would add to say a banana bread if

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Speaker 1: you're baking it at home, if you're baking some cookies

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Speaker 1: with your toddler, you wouldn't be adding things in such

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Speaker 1: as flavor andhandsers and emosifies and sweetness and thickeners and

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Speaker 1: foaming agents and gels. So the addition of those things

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Speaker 1: as well tend to make it more of an ultra

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Speaker 1: process food. Now, when not saying that you can't ever

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Speaker 1: have an ultra processed food, you absolutely can. But it

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Speaker 1: is about the amount and how regularly you have those things,

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Speaker 1: and the less of those things in our diet, the

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Speaker 1: better it is going.

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Speaker 2: To be overall for our health.

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Speaker 1: So a lot of these food companies will use a

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Speaker 1: lot of these extra additives, the emulsifies, the bulking agents,

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Speaker 1: the glazing gels, the thickeners, the sweetness for the palatability

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Speaker 1: of that food, but also sometimes to extend the shelf

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Speaker 1: life and just make sure that food can you know,

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Speaker 1: last on the shelf for two, four, six, twelve months time,

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Speaker 1: because if it was a fresh something like an apple,

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Speaker 1: for example, it's only going to last, you know, a

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Speaker 1: couple of weeks and that it will be rotten if that.

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Speaker 1: So it is used to extend the sh life for

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Speaker 1: some of the products, but also a lot of it

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Speaker 1: is used also to extend the palatability of the product

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Speaker 1: and make it so that you want more and more

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Speaker 1: and more. So you know, food companies are very smart.

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Speaker 1: They want you to buy more because when you buy,

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Speaker 1: the more profit that they make. So that for me,

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Speaker 1: sus is really the definition of an ultra processed food

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Speaker 1: versus the processed food.

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Speaker 2: And again, if we go back to.

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Speaker 1: That definition of our Red Rock Deli sea salt, only

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Speaker 1: only the sea salt one where it's got potato, it's

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Speaker 1: got oil, and it's got salt. That to me, I'm

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Speaker 1: going to stand my ground and I still believe that

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Speaker 1: is a process food.

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Speaker 2: Does that mean that it is healthy? Not necessarily.

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Speaker 1: Does that mean that it's something that we should be

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Speaker 1: regularly consuming in our diet. No, I'm not going to

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Speaker 1: recommend people consume potato chips every day, even though it's

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Speaker 1: a healthier variety of some of the other types of

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Speaker 1: potato chips on the market. So there's a lot of

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Speaker 1: nuances that go into what makes up a food, what

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Speaker 1: makes it healthy? Is it something that we recommend every

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Speaker 1: single day? So this was purely just a discussion on

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Speaker 1: the differences between process and old to process foods. But

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Speaker 1: it doesn't actually mean that our processed food is, you know,

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Speaker 1: should be consumed more often because we know that there

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Speaker 1: are more whole food based types of processed foods and

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Speaker 1: more sometimes or soul foody types of ultra process foods

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Speaker 1: that we probably don't want too much of in our diet. Particularly,

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Speaker 1: weight control is an issue because something like a potato

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Speaker 1: chip is quite high calorie and not that filling compared

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Speaker 1: to something like a tub of Greek yogurt, which is

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Speaker 1: quite filling and is quite high in protein. You might

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Speaker 1: get some added calcium benefits as well. So when we're

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Speaker 1: looking at whether a food is healthy and when we

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Speaker 1: want to have it regularly, we also want to look

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Speaker 1: at what are the nutrients it's providing our body and

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Speaker 1: the overall energy density of that food as well in

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Speaker 1: terms of how often we really should be consuming it.

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Speaker 1: What are your thoughts on ultra processed foods? Do you

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Speaker 1: believe that our two star rating was a it's valid

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Speaker 1: on that once.

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Speaker 4: I just want to say to our listeners that Leanne

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Speaker 4: takes our ratings very seriously, very she really is very

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Speaker 4: upset about this. I, on the other hand, after years

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Speaker 4: of being in the media, choose not to look at

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Speaker 4: my comments ratings, because I think if you don't like it,

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Speaker 4: bad luck, don't listen. But what I will say about

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Speaker 4: ulture process, you're a lot younger than me, so the

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Speaker 4: novelty are aware of and you'll get to the point

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Speaker 4: where you.

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Speaker 3: Don't look at it anymore.

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Speaker 4: But going back to that, for me, it's the length

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Speaker 4: of the ingredient list alone. If I look at an

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Speaker 4: ingredient list and it's a mile long, and we've certainly

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Speaker 4: covered it, most recently in some of the higher protein

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Speaker 4: pizzas and wraps, you know, you look and it's like

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Speaker 4: twenty thirty ingredients, and certainly ingredients you don't recognize. This

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Speaker 4: is a conversation I have on a daily basis with

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Speaker 4: my clients because they all love to eat snack bars.

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Speaker 4: Now I do use some snack bars. There's some protein

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Speaker 4: bars I might use, particularly to keep as a backup

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Speaker 4: in your handbag or your workcase. And certainly there's some

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Speaker 4: brands that like a nutbar, brands that can be better,

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Speaker 4: but for me, they're still pretty processed. And in the

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Speaker 4: case of many of the protein bars, they're absolutely ultra

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Speaker 4: processed foods.

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Speaker 3: They don't look like food.

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Speaker 4: The ingredients are heavily manipulated to make it into a

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Speaker 4: palatable substance, because protein in nice doesn't taste amazing, So

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Speaker 4: to get a higher protein snack bar, you have to

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Speaker 4: heavily formulate. Now I'm not saying they don't have a role,

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Speaker 4: and it's certainly better than picking up a fast food meal.

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Speaker 4: But my argument is to the clients, don't des grab

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Speaker 4: the bar because you like it it's sweet, It's still

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Speaker 4: much more process It's not going to be as filling

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Speaker 4: as if you make yourself some yogurt with granola and berries,

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Speaker 4: or some beautiful grain crackers with cheese and tomato. That's

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Speaker 4: real food. It's completing it. It's got a fresh component.

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Speaker 4: It's going to be much more satisfying. It's going to

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Speaker 4: take time to eat. You know, if you eat a

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Speaker 4: protein bar, they can have one fifty one eighty two

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Speaker 4: hundred calories and they're gone in three bytes and you

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Speaker 4: don't even notice. And all my clients love to eat

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Speaker 4: the bars, it's their preference, and they forget all the

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Speaker 4: fresh food that goes with it. So for me, those

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Speaker 4: foods are the backups. They're things you might have on

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Speaker 4: special occasions. In many cases as dieticians. Let's be honestly,

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Speaker 4: and we don't think of them as food. They're heavily

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Speaker 4: formulated products. So yeah, without spending hours in the supermarket,

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Speaker 4: if you scan an ingredient list and you have to

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Speaker 4: recognize half the stuff, it's probably not that healthy, which

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Speaker 4: is an argument that comes up often with pre made

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Speaker 4: marinades and sauces, because yeah, if I'm thinking about sources

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Speaker 4: i'd use at home, it's extraversion olive oil, bit of

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Speaker 4: sour cream, bitter yogurt, bit of evaforated meal. Like, I

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Speaker 4: don't have a lot of pre made marinads and sauces

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Speaker 4: because when you look at them, they're so heavily formulated,

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Speaker 4: in processed. They're absolutely ultra processed to make things taste good.

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Speaker 4: And my argument is you better to stick to more

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Speaker 4: natural flavors without incorporating those into your diet. So I

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Speaker 4: think this is an ongoing conversation that nutrition professionals are

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Speaker 4: up in arms in arguing that labeling foods ultra process

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Speaker 4: versus process is taking away from the key message. For me,

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Speaker 4: it's semantics. It's very easy to see if for foods

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Speaker 4: overly processed, and I think it's safe to say the

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Speaker 4: less of those foods you have in your diet, the better,

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Speaker 4: all right, Well, moving on land, there was something that

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Speaker 4: crossed my path last week talking to some of my clients.

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Speaker 4: And I was talking to one of my ladies in

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Speaker 4: her late forties, and she's here because her goal is

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Speaker 4: to lose some body fat. You know, she wants to

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Speaker 4: lose sort of eight ten fifteen kilos, and she's kind

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Speaker 4: of coming out of that period with her kids. She's

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Speaker 4: got more time to focus on herself. And you know,

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Speaker 4: we were just talking about weight in general, and I

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Speaker 4: said to her, look, the scales are important, absolutely, we

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Speaker 4: do want to make sure you're in fat loss and

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Speaker 4: losing size. But even for me at the age bracket

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Speaker 4: you're in, it's actually much more important to me that

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Speaker 4: your waist is coming down because that's a direct measure

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Speaker 4: of fat loss. And her waist is in its mid nineties,

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Speaker 4: which is suggestive she's got at least ten kilos of

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Speaker 4: body fat to lose. And I definitely want my ladies

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Speaker 4: waste in their low eighties, if not slightly below. If

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Speaker 4: I can get a waste to seventy five seventy am,

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Speaker 4: I'm very happy because that's certainly a marker of disease risk,

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Speaker 4: but I thought it warranted a conversation about that. Leanne

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Speaker 4: and you had a good example about one of your

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Speaker 4: clients as well, because when I'm working with my women

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Speaker 4: in their forties and fifties, I want them to build

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Speaker 4: a body that is strong and functional into their senior years,

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Speaker 4: because it's not better to be thin, even though aesthetically

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Speaker 4: we might feel into certain clothes. Certainly, observing people I

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Speaker 4: know who are overly thin, I also know that they've

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Speaker 4: got very little muscle mass because they've either lost a

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Speaker 4: lot of weight even using drugs like oz and peak,

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Speaker 4: and lost a lot of muscle mass, and I can

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Speaker 4: see that their frame is small and they're almost getting

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Speaker 4: a hunched overlook. So I can see as they get

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Speaker 4: older that lack of muscle mass is not going to

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Speaker 4: protect their skeleton. They're going to be more prone to

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Speaker 4: falls and fractures, and it's a frail type physique. Whereas

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Speaker 4: I see my women and even myself as sure we

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Speaker 4: could all be five kilos lighter, but is it not

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Speaker 4: better to be strong and functional and maintain that level

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Speaker 4: of muscle mass with a lean wist, because that is

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Speaker 4: going to lean your body in good shape. To keep

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Speaker 4: very active, to lift and play with your grandchildren, to

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Speaker 4: be off to hype for long periods of time, and

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Speaker 4: as long as that WISTE measurement is low. In many cases,

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Speaker 4: I don't really care what the weight is as long

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Speaker 4: as you are functionally fit and feeling good in your body.

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Speaker 4: So that might be eighty kilos, but if you've got

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Speaker 4: a waste of eighty two, I'm actually not worried about it.

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Speaker 4: So I just think it's good to talk about the

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Speaker 4: importance of body composition. And the example we wanted to

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Speaker 4: give was when you do lose weight, and in particular

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Speaker 4: for our listeners who perhaps are planning tour of lost

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Speaker 4: large amounts of weight, it is impossible to just lose

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Speaker 4: body fat without losing muscle mass. They go together. The

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Speaker 4: body doesn't say, oh, well, I'm only going to lose

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Speaker 4: body fat. It's a cycle and you will lose both.

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Speaker 4: So certainly, when we're starting out with our clients, we

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Speaker 4: are prepared to accept somebody fat and muscle mass loss.

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Speaker 4: And the question came up because my client had noticed

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Speaker 4: a drop on the body composition scales in her muscle mass,

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Speaker 4: and I said, as long as it's relatively small compared

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Speaker 4: to the fat mass. I'm happy, but ultimately we do

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Speaker 4: need to pull the muscle mass down. So say, if

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Speaker 4: you're losing ten kilos, probably one or two of that

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Speaker 4: will be muscle mass. And then over time, once I've

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Speaker 4: got your weight down to where you want to be

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Speaker 4: or your waist, let's do a body composition scan and

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Speaker 4: see where your body fat is sitting, but also your

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Speaker 4: muscle mass, and in some cases that will then direct

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Speaker 4: the style of training you do. Because if you've never

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Speaker 4: trained in your life, if you didn't from athletic background,

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Speaker 4: if you didn't do a lot of sports as kids,

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Speaker 4: if you've never lifted weights, your muscle mass is probably

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Speaker 4: relatively low for your age and your size, and as

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Speaker 4: you get older, we probably do want to build some

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Speaker 4: of that tissue through your torso, through your legs, through

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Speaker 4: your buttocks, so that you're creating a strong frame that

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Speaker 4: is fit and agile as you get older, so to

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Speaker 4: me as part of that journey. Sure, and this is

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Speaker 4: particularly relevant for anyone using a weight loss medication like

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Speaker 4: ozen Peak, where you will lose large amounts of weight,

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Speaker 4: it's okay to bring it down slightly get to where

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Speaker 4: you want to be focused on a waste measurement as

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Speaker 4: a measure of body fat loss, and then over time

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Speaker 4: will scan you and rebuild your body composition so you're

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Speaker 4: strong and fit and agile to move through those senior years.

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Speaker 4: So it's like a project to set you up for

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Speaker 4: a strong and fit and healthy middle late period through

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Speaker 4: your life.

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Speaker 1: Absolutely, and I'm super super passionate about that as well,

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Speaker 1: particularly with my ladies, because we do know that the

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Speaker 1: research shows that once you hit the age of forty,

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Speaker 1: your muscles drops off by about two to three percent

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Speaker 1: every year.

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Speaker 2: So it is.

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Speaker 1: Literally that age old saying, what is it that if

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Speaker 1: you don't use it, you'll lose it? Basically, So if

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Speaker 1: you're not utilizing and building your muscle mass, it will

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Speaker 1: slowly decrease over time.

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Speaker 2: And that is just you in a normal state.

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Speaker 1: If you put yourself into a calorie deficit to drop

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Speaker 1: some body weight, as Susie said, naturally a small amount

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Speaker 1: of that will be hopefully a lot of that will

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Speaker 1: be fat loss, and naturally some of that will be

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Speaker 1: a little bit of muscle mass as well. There are

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Speaker 1: some things that you can do, and certainly this is

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Speaker 1: where I work a lot with my clients to say,

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Speaker 1: all right, we want to minimize as much muscle loss

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Speaker 1: as possible and really try to hold onto that muscle

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Speaker 1: mass and really try to just drop body fat. And

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Speaker 1: you can do that by making sure the calorie deficit

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Speaker 1: is only slight. You know, if you're going to drop

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Speaker 1: ten kilo super quickly, you do some awful crash diet

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Speaker 1: and you get ten kilos off in eight weeks or something,

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Speaker 1: the large majority of that may potentially be muscle mass.

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Speaker 1: But if you do it in the right way, where

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Speaker 1: you've dropped ten kilos slowly and sustainably over six to

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Speaker 1: twelve months, you're very likely going to hold onto that

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Speaker 1: precious muscle mass. So there's slower you lose it. The

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Speaker 1: better it is from a muscle and a metabolic perspective. Also,

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Speaker 1: the higher your protein intake is, the more likely you

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Speaker 1: are to hold onto that muscle mass. Also, if your

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Speaker 1: protein intake is more evenly distributed throughout the day, the

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Speaker 1: more likely you are to hold onto that muscle mass.

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Speaker 2: And that comes into reason.

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Speaker 1: If you're eating three and a half grams of protein

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Speaker 1: per kilo of body weight, it's just far too much,

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Speaker 1: so more is not better. But you absolutely need to

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Speaker 1: have enough protein and as much as possible evenly spread

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Speaker 1: that throughout the day. And the third thing we want

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Speaker 1: to do to try and retain as much muscle mass

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Speaker 1: as possible is do some form of weight or resistance training.

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Speaker 1: The guidelines say at a minimum of twice a week. Ideally,

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Speaker 1: I like my ladies if we can aiming for three

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Speaker 1: to four sessions a week. And this is where I

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Speaker 1: take a lot of my ladies who might come to

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Speaker 1: me with the goal of, say ten kilos of weight loss,

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Speaker 1: and they're in those you know, peri or metopause or years,

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Speaker 1: and I might say, all right, we've got to drop

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Speaker 1: ten kilos of body fat, but we want to maintain

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Speaker 1: as much muscle mass as possible.

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Speaker 2: Typically, those ladies in that.

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Speaker 1: Sort of fifty forty five fifty year age group are

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Speaker 1: walking or doing some form of like coladoes or hot yoga.

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Speaker 1: And that's where I will flip that and say, okay, cool,

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Speaker 1: I don't mind you doing that, but let's do that

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Speaker 1: on two to three days of the week, and I

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Speaker 1: want you to start with. It might be a PT,

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Speaker 1: it might be some home based workouts. It might be

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Speaker 1: going to train with their you know, teenage son who

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Speaker 1: who knows a lot about weightlifting, all that sort of thing,

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Speaker 1: and just training in their home gym. So we'll get

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Speaker 1: them started on some form of resistance or weight based

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Speaker 1: training program to start with two days a week, and

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Speaker 1: then what we find is that they actually start to

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Speaker 1: enjoy it. They love how functionally fit they're becoming. They

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Speaker 1: can carry all the shopping in with you know, from

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Speaker 1: the car with you know, in one trip, instead of

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Speaker 1: having to do two or three trips. They can play

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Speaker 1: with the grand kids, they can toss them up in

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Speaker 1: the air. They love that feeling and feeling fit and strong,

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Speaker 1: and they naturally will build off two days a week

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Speaker 1: and increase to three and increase to four. So over

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Speaker 1: time they're choosing to get stronger as their body gets,

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Speaker 1: you know, functionally more fit. So they're a couple of

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Speaker 1: things that we can do to really ensure that we

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Speaker 1: minimize as much muscle loss as possible. Is keeping our

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Speaker 1: protein intake higher and evenly distribute it throughout the day,

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Speaker 1: not putting ourselves in too large of a calorie deficit.

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Speaker 1: Anything over about twenty percent, you're very likely going to

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Speaker 1: be eating into that muscle mass a little bit more.

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Speaker 1: And also making sure that the slower you lose it

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Speaker 1: kind of the better it is. And doing some form

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Speaker 1: of resistance training at a minimum of two but ideally

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Speaker 1: sort of three to four days a week if you can.

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Speaker 1: If you can't fit that in no worries. You just

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Speaker 1: do what you can. But you've got to do something.

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Speaker 1: Gone to the days where it's like, oh, you'll be fine,

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Speaker 1: just pick up some weight training in your seventies, Absolutely not.

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Speaker 1: By then you're probably already osteoporotic. You've probably got some

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Speaker 1: form of sycopenia or muscle wasting already going on, and

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Speaker 1: it's probably a little bit too late. And the final

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Speaker 1: thing I'll say here, su is is the gold standard

436
00:19:34,080 --> 00:19:36,800
Speaker 1: when it comes to body composition is a dexa scan.

437
00:19:37,160 --> 00:19:39,439
Speaker 1: So if you have never had a dexic scan in

438
00:19:39,480 --> 00:19:41,840
Speaker 1: your life and you are over the age of women

439
00:19:41,880 --> 00:19:44,439
Speaker 1: I say maybe fifty, I would highly recommend that you

440
00:19:44,560 --> 00:19:47,720
Speaker 1: do that A to check your bone mineral density risk

441
00:19:47,760 --> 00:19:50,639
Speaker 1: and your risk of something like osteoporosis, and B it

442
00:19:50,680 --> 00:19:52,960
Speaker 1: can also show you your fat mass and muscle mass

443
00:19:52,960 --> 00:19:55,400
Speaker 1: distribution as well. You want to make sure that if

444
00:19:55,400 --> 00:19:58,440
Speaker 1: you are using it from a body composition perspective, you're

445
00:19:58,440 --> 00:20:00,560
Speaker 1: going in getting that scan first thing in the morning,

446
00:20:00,600 --> 00:20:02,760
Speaker 1: before you really eat or drink anything. If you're just

447
00:20:02,800 --> 00:20:05,199
Speaker 1: doing it from a bone mineral density perspective, you can

448
00:20:05,240 --> 00:20:07,560
Speaker 1: go at any time of the day, but like most

449
00:20:07,600 --> 00:20:11,760
Speaker 1: body composition forms of measurement, you really want a measurement

450
00:20:11,800 --> 00:20:14,359
Speaker 1: that can be repeated more accurately over time. So if

451
00:20:14,359 --> 00:20:16,680
Speaker 1: you get that first thing in the morning, before you exercise,

452
00:20:16,720 --> 00:20:19,280
Speaker 1: before you eaten, before you drink, it's more repeatable and.

453
00:20:19,320 --> 00:20:20,720
Speaker 2: Accurate to measure over time.

454
00:20:20,800 --> 00:20:22,760
Speaker 1: You might get a dexa once a year, and if

455
00:20:22,760 --> 00:20:25,200
Speaker 1: you're doing it at the same time each day, it's

456
00:20:25,280 --> 00:20:28,080
Speaker 1: far more accurate to repeat that measurement over time. So

457
00:20:28,080 --> 00:20:30,480
Speaker 1: you don't want to go into a dexiclinic and get

458
00:20:30,480 --> 00:20:33,240
Speaker 1: a scan at three pm after you've exercise, after you've

459
00:20:33,240 --> 00:20:35,480
Speaker 1: had a couple of meals that day, because it might

460
00:20:35,520 --> 00:20:37,239
Speaker 1: not be as accurate if you're going to repeat that

461
00:20:37,320 --> 00:20:41,240
Speaker 1: later on. So they are highly influenced by your exercise

462
00:20:41,280 --> 00:20:43,120
Speaker 1: for the day, what you've eaten, and what you've drunk.

463
00:20:43,200 --> 00:20:44,679
Speaker 1: So if the goal is to use it for your

464
00:20:44,720 --> 00:20:48,760
Speaker 1: bone mineral density analysis, plus also a body composition analysis

465
00:20:48,800 --> 00:20:51,080
Speaker 1: to check your muscle and fat mass, you do want

466
00:20:51,080 --> 00:20:52,720
Speaker 1: to get that first thing in the morning. And that's

467
00:20:52,760 --> 00:20:55,800
Speaker 1: the reason why a good dexiciclinic will actually open it

468
00:20:55,840 --> 00:20:58,720
Speaker 1: probably like six am, to actually allow people to get

469
00:20:58,720 --> 00:21:01,679
Speaker 1: those scans quite early on before they actually commence the day.

470
00:21:01,720 --> 00:21:02,800
Speaker 2: So that's the last thing I'll say.

471
00:21:02,840 --> 00:21:04,720
Speaker 1: And if you've got a little bit of private health industry,

472
00:21:04,840 --> 00:21:07,719
Speaker 1: you may be able to claim that dexis scan, particularly

473
00:21:07,720 --> 00:21:10,000
Speaker 1: if you're getting a dietitian to interpret the results for

474
00:21:10,119 --> 00:21:10,600
Speaker 1: you as well.

475
00:21:11,320 --> 00:21:12,399
Speaker 3: And just one last comment.

476
00:21:12,720 --> 00:21:15,720
Speaker 4: Whenever you see a diet like lose ten kilos in

477
00:21:15,800 --> 00:21:18,720
Speaker 4: ten weeks, I would estimate that at least half of

478
00:21:18,720 --> 00:21:21,359
Speaker 4: that is muscle mass loss. And the reason that Leanne

479
00:21:21,359 --> 00:21:22,720
Speaker 4: and I can tell that is that we know how

480
00:21:22,720 --> 00:21:26,160
Speaker 4: long it takes to metabolize fat. So for someone who

481
00:21:26,320 --> 00:21:28,600
Speaker 4: has a lot of weight to lose, they on average

482
00:21:28,640 --> 00:21:30,960
Speaker 4: can lose about a kilo a week of body fat,

483
00:21:31,280 --> 00:21:33,480
Speaker 4: maybe a little bit more if they exercise a lot,

484
00:21:33,520 --> 00:21:35,159
Speaker 4: but let's be honest, people who have a lot of

485
00:21:35,160 --> 00:21:37,800
Speaker 4: weight to lose don't tend to be massive exercises, so

486
00:21:37,840 --> 00:21:40,879
Speaker 4: it's usually about a kilo a week, whereas my Lena ladies.

487
00:21:40,920 --> 00:21:43,280
Speaker 4: Initially they might lose a bit more, but it's usually fluid,

488
00:21:43,280 --> 00:21:45,119
Speaker 4: and I know they're losing about half a kilo a

489
00:21:45,119 --> 00:21:48,000
Speaker 4: week body fat, or about a centimeter around their waste measurement.

490
00:21:48,280 --> 00:21:51,320
Speaker 4: So I guarantee you if people are losing ten kilos

491
00:21:51,320 --> 00:21:53,560
Speaker 4: in ten weeks, which I don't think is feasible anyway.

492
00:21:53,600 --> 00:21:56,080
Speaker 4: For most most of it is a mix of fluid

493
00:21:56,200 --> 00:21:59,440
Speaker 4: and muscle, with maybe three four kilos of fat max.

494
00:21:59,520 --> 00:22:01,760
Speaker 4: So don't be misled by those fad diets. And they're

495
00:22:01,800 --> 00:22:04,760
Speaker 4: always pushed by people who aren't dietitians because they can

496
00:22:04,800 --> 00:22:07,400
Speaker 4: say whatever they like and get those results. You'll never

497
00:22:07,400 --> 00:22:09,399
Speaker 4: hear a dietitian say you can lose ten kilos in

498
00:22:09,440 --> 00:22:12,560
Speaker 4: ten weeks, because you literally can't. You're losing muscle mass

499
00:22:12,600 --> 00:22:14,320
Speaker 4: and stuffing at me metabolism over time.

500
00:22:14,760 --> 00:22:16,919
Speaker 1: Yeah, I mean you can, but scale weight is not

501
00:22:17,000 --> 00:22:19,680
Speaker 1: body fat, So that ten kilos might be, as Susie said,

502
00:22:19,840 --> 00:22:21,680
Speaker 1: four or five kilos of fat mass, but four or

503
00:22:21,720 --> 00:22:23,800
Speaker 1: five kilos of muscle mass. And the chances are you're

504
00:22:23,800 --> 00:22:25,399
Speaker 1: going to put it back on anyway, because it was

505
00:22:25,480 --> 00:22:27,919
Speaker 1: unsustainable to begin with, and when you put it back on,

506
00:22:28,160 --> 00:22:30,320
Speaker 1: you're actually at a worse place than when you started

507
00:22:30,359 --> 00:22:33,040
Speaker 1: because metabolically, you've down and regulated because you've been in

508
00:22:33,080 --> 00:22:35,399
Speaker 1: such a huge calorie deficit. You haven't been doing the

509
00:22:35,440 --> 00:22:37,680
Speaker 1: proper weight training, and you haven't been eating enough protein

510
00:22:37,760 --> 00:22:40,800
Speaker 1: to get that ten kilos off, So metabolically you're far

511
00:22:40,960 --> 00:22:43,240
Speaker 1: worse off, which means that not only do you put

512
00:22:43,240 --> 00:22:45,720
Speaker 1: the ten kilos back on often, you put back on

513
00:22:45,840 --> 00:22:48,160
Speaker 1: even more. You might put back on eleven or twelve

514
00:22:48,200 --> 00:22:51,320
Speaker 1: over time, so you actually end up heavier than where

515
00:22:51,359 --> 00:22:54,440
Speaker 1: you initially started, which is why we never ever recommend

516
00:22:54,480 --> 00:22:58,080
Speaker 1: crash darting or fad diets or anything super restrictive to

517
00:22:58,160 --> 00:23:00,840
Speaker 1: get the weight off initially. If you can't maintain what

518
00:23:00,880 --> 00:23:03,800
Speaker 1: you're doing to lose the weight longer term, just on

519
00:23:03,840 --> 00:23:06,640
Speaker 1: more calories, it's probably not the right diet for you,

520
00:23:06,800 --> 00:23:09,440
Speaker 1: which is why we always advocate not only just working

521
00:23:09,680 --> 00:23:12,840
Speaker 1: with the registered health professionals such as a dietitian or

522
00:23:12,880 --> 00:23:16,240
Speaker 1: a registered nutritionist, We actually recommend that you work with

523
00:23:16,320 --> 00:23:19,480
Speaker 1: somebody who understands fat loss, because not all dietitians are

524
00:23:19,480 --> 00:23:22,840
Speaker 1: trained and sustainable fat loss. Not all dietitians understand how

525
00:23:22,880 --> 00:23:26,639
Speaker 1: body composition works. You know, dietitians are trained fundamentally in

526
00:23:26,680 --> 00:23:30,000
Speaker 1: medical nutrition therapy, but that doesn't actually cover fat loss.

527
00:23:30,000 --> 00:23:33,160
Speaker 1: It's sort of an extra area of upskilling. So if

528
00:23:33,160 --> 00:23:34,919
Speaker 1: the goal is body fat loss or a little bit

529
00:23:34,960 --> 00:23:37,760
Speaker 1: of body composition, I would actually seek out a dietitian

530
00:23:37,800 --> 00:23:40,200
Speaker 1: who's properly trained in that area, not just a normal

531
00:23:40,240 --> 00:23:42,879
Speaker 1: dietitian or a normal nutritionist or a normal health coach,

532
00:23:43,040 --> 00:23:45,440
Speaker 1: because chances are they don't actually know what they're doing

533
00:23:45,480 --> 00:23:48,159
Speaker 1: and you could end up doing more damage metabolically to

534
00:23:48,200 --> 00:23:49,880
Speaker 1: yourself long term.

535
00:23:50,280 --> 00:23:50,800
Speaker 3: True.

536
00:23:51,040 --> 00:23:53,040
Speaker 2: All right, well on to our next segmency.

537
00:23:53,200 --> 00:23:56,000
Speaker 1: We found some collagen moves in the supermarket, So talking

538
00:23:56,000 --> 00:23:58,439
Speaker 1: about process and ultra processed foods, this will be an

539
00:23:58,480 --> 00:24:01,080
Speaker 1: interesting one because I had a client send this to

540
00:24:01,119 --> 00:24:01,840
Speaker 1: me and she was like.

541
00:24:01,760 --> 00:24:02,400
Speaker 2: What do you think?

542
00:24:02,440 --> 00:24:04,520
Speaker 1: And I saw it in wool West and I just

543
00:24:04,520 --> 00:24:06,439
Speaker 1: sort of said to her, look, it looks good on paper.

544
00:24:06,480 --> 00:24:09,280
Speaker 2: I don't know how it tastes. It's not relatively cheap.

545
00:24:09,280 --> 00:24:11,560
Speaker 1: At the same time, but also I'm sort of like,

546
00:24:12,280 --> 00:24:14,800
Speaker 1: is that a whole food ingredient? Probably not, Like, I

547
00:24:14,800 --> 00:24:16,800
Speaker 1: don't know how they're going to get some sort of protein.

548
00:24:16,880 --> 00:24:19,000
Speaker 1: Moose is quite interesting, So I thought, let's reveal on

549
00:24:19,040 --> 00:24:21,280
Speaker 1: the potty and give it a go, so it is

550
00:24:21,400 --> 00:24:24,120
Speaker 1: the no way, so no way, it's pretty clever.

551
00:24:24,359 --> 00:24:24,680
Speaker 2: No way.

552
00:24:24,720 --> 00:24:28,280
Speaker 1: Collagen moose in chocolate flavor, twenty four gram sachet, so

553
00:24:28,400 --> 00:24:30,760
Speaker 1: it looks like a single serve sashet retails for three

554
00:24:30,920 --> 00:24:33,320
Speaker 1: ninety five at wool West. And it was in the

555
00:24:33,680 --> 00:24:36,000
Speaker 1: you know, like the health foody type section, the protein

556
00:24:36,000 --> 00:24:37,720
Speaker 1: section where you get all the protein bars. It was

557
00:24:37,760 --> 00:24:41,520
Speaker 1: in that section. So the packet says no artificial colors

558
00:24:41,600 --> 00:24:44,800
Speaker 1: or flavors, rich chocolate flavor, seventeen grams of protein, three

559
00:24:44,840 --> 00:24:47,360
Speaker 1: grams of carbs in dairy and gluten free, and that's

560
00:24:47,359 --> 00:24:47,880
Speaker 1: all I can see.

561
00:24:47,880 --> 00:24:48,200
Speaker 2: Seits you.

562
00:24:48,200 --> 00:24:49,920
Speaker 1: I'll get you to run through the ingredient list because

563
00:24:49,960 --> 00:24:51,240
Speaker 1: I don't have that in front of me. It's sort

564
00:24:51,240 --> 00:24:52,120
Speaker 1: available online.

565
00:24:52,440 --> 00:24:54,960
Speaker 4: Yes, I found this is an interesting product. I hadn't

566
00:24:54,960 --> 00:24:58,000
Speaker 4: seen it before. But there's huge interest in collagen as

567
00:24:58,040 --> 00:25:00,520
Speaker 4: a skin booster, particularly to get a little bit older.

568
00:25:01,080 --> 00:25:04,960
Speaker 4: And so it doesn't list ingredients in a similar way

569
00:25:05,000 --> 00:25:09,159
Speaker 4: as the statin products would in terms of amounts and references.

570
00:25:09,200 --> 00:25:12,159
Speaker 4: But it's got hydrolyzed bobine collagen peptides, so it's certainly

571
00:25:12,200 --> 00:25:16,560
Speaker 4: not a vegetarian product. Bobine gelatin, natural flavors, cocoa powder

572
00:25:16,600 --> 00:25:19,560
Speaker 4: at six percent, which is quite a high percentage, sodium

573
00:25:19,760 --> 00:25:23,840
Speaker 4: alginate which is probably some sort of binder, a kasia

574
00:25:23,960 --> 00:25:25,919
Speaker 4: which I think is a binder, gum, and stevia, so

575
00:25:25,960 --> 00:25:29,600
Speaker 4: it's actually reasonably clean ingredient wise, and certainly when I

576
00:25:29,680 --> 00:25:32,320
Speaker 4: take a look at the nutritional panels, so a sachet

577
00:25:32,760 --> 00:25:35,120
Speaker 4: gives you less than one hundred calories just eighty three

578
00:25:35,560 --> 00:25:39,760
Speaker 4: a massively and seventeen crams of broteine. Very low fat,

579
00:25:39,800 --> 00:25:41,879
Speaker 4: it's like less than one grams of fat perserve and

580
00:25:42,080 --> 00:25:46,040
Speaker 4: low fat product less than two grams of carbohydrate perserve,

581
00:25:46,240 --> 00:25:49,520
Speaker 4: so insignificant, no sugars because they're using stevia to sweeten

582
00:25:49,760 --> 00:25:52,359
Speaker 4: a little bit of dietary fiber, which is random like

583
00:25:52,359 --> 00:25:57,880
Speaker 4: where's that gum? Is tiny and then very little sodium

584
00:25:57,920 --> 00:26:00,480
Speaker 4: in it. So you know, for me, and if you

585
00:26:00,880 --> 00:26:03,760
Speaker 4: liked this product and needed more protein in your diet,

586
00:26:03,960 --> 00:26:06,080
Speaker 4: I wouldn't have an issue with my clients having it,

587
00:26:06,119 --> 00:26:09,200
Speaker 4: because I haven't tried it and I don't myself like

588
00:26:09,359 --> 00:26:12,640
Speaker 4: mussy type things. But if you liked it and wanted

589
00:26:12,680 --> 00:26:15,080
Speaker 4: to have it as you're after dinner dessert, that's high

590
00:26:15,080 --> 00:26:17,560
Speaker 4: in protein for less than one hundred calories. I give

591
00:26:17,600 --> 00:26:19,399
Speaker 4: it a thumbs up. I don't know what do you think.

592
00:26:19,880 --> 00:26:22,320
Speaker 1: I don't mind it, but I will say that if

593
00:26:22,320 --> 00:26:24,480
Speaker 1: you need more protein in your diet from a muscle

594
00:26:24,560 --> 00:26:27,480
Speaker 1: building perspective, do not use collagen. This is a huge

595
00:26:27,480 --> 00:26:30,600
Speaker 1: misconception in the industry that all protein is the same.

596
00:26:30,800 --> 00:26:34,560
Speaker 1: Collagen protein lacks the essential amino a said lucine, So

597
00:26:34,840 --> 00:26:38,920
Speaker 1: lucine really stimulates or turns on that muscle protein synthesis.

598
00:26:38,920 --> 00:26:41,879
Speaker 1: So if your goal is body recomposition, you want to

599
00:26:41,960 --> 00:26:44,119
Speaker 1: drop body fat, gain a little bit of muscle mass,

600
00:26:44,280 --> 00:26:46,520
Speaker 1: do not use collagen as your protein source.

601
00:26:46,520 --> 00:26:46,840
Speaker 2: Sousia.

602
00:26:46,840 --> 00:26:48,440
Speaker 1: I can't tell you the amount of clients who come

603
00:26:48,720 --> 00:26:50,200
Speaker 1: to me and they're like, hey, I need some help.

604
00:26:50,240 --> 00:26:52,560
Speaker 1: I think I'm doing pretty good, Like I'm taking collagen

605
00:26:52,600 --> 00:26:55,280
Speaker 1: powder with my smoothie, so I'm getting enough protein at breakfast,

606
00:26:55,320 --> 00:26:57,760
Speaker 1: and after their gym session, I'm like, ah, we need

607
00:26:57,800 --> 00:27:00,800
Speaker 1: to change the collagen protein powder into a WPI to

608
00:27:00,880 --> 00:27:03,080
Speaker 1: really help you build some lean muscle mass because it

609
00:27:03,080 --> 00:27:05,560
Speaker 1: doesn't have enough lucine. You need to ensure that your

610
00:27:05,600 --> 00:27:08,760
Speaker 1: protein powder, if it's a WPI or away based protein,

611
00:27:08,800 --> 00:27:11,160
Speaker 1: it would automatically have that this is just more important

612
00:27:11,160 --> 00:27:14,080
Speaker 1: for a vegan based protein or something like collagen, where

613
00:27:14,119 --> 00:27:16,360
Speaker 1: it needs to have at least two to three grams

614
00:27:16,359 --> 00:27:20,520
Speaker 1: of lucine per serving to actually initiate that switch, which

615
00:27:20,560 --> 00:27:23,600
Speaker 1: we know that fires up that muscle protein growth essentially.

616
00:27:24,119 --> 00:27:25,600
Speaker 1: So I don't like it from the fact that if

617
00:27:25,600 --> 00:27:28,800
Speaker 1: you're using it as like a post workout gym kind

618
00:27:28,840 --> 00:27:30,919
Speaker 1: of treat, but I don't mind it if you're just

619
00:27:31,040 --> 00:27:33,600
Speaker 1: using it from a collagen perspective. So I think leave

620
00:27:33,680 --> 00:27:36,280
Speaker 1: collagen as collagen. We know that there is some research

621
00:27:36,359 --> 00:27:39,480
Speaker 1: around helping with skin elasticity, We know it helps with

622
00:27:39,560 --> 00:27:41,560
Speaker 1: hydration in the skin. We do know that there's some

623
00:27:41,600 --> 00:27:44,360
Speaker 1: good research for collagen, but that's sort of where it stops.

624
00:27:44,640 --> 00:27:47,199
Speaker 1: There's nothing really that it supports anything to do with

625
00:27:47,280 --> 00:27:49,840
Speaker 1: gut health or intestinal barrier. And we also do know

626
00:27:49,880 --> 00:27:52,720
Speaker 1: that collagen shouldn't be used for muscle building. So to me,

627
00:27:52,840 --> 00:27:55,520
Speaker 1: I kind of separate those two things, like leave collagen

628
00:27:55,560 --> 00:27:58,520
Speaker 1: as collagen and leave protein as more WPI or a

629
00:27:58,560 --> 00:28:00,960
Speaker 1: good blend of a vegan proten powdered with at least

630
00:28:01,000 --> 00:28:02,840
Speaker 1: two to three grams of loosine in it. So that's

631
00:28:02,880 --> 00:28:06,120
Speaker 1: my little side tangent to this, But I don't mind

632
00:28:06,119 --> 00:28:08,679
Speaker 1: it overall as just I guess like a bit of

633
00:28:08,680 --> 00:28:10,760
Speaker 1: a what is it like a sweet kind of dessert,

634
00:28:10,800 --> 00:28:13,160
Speaker 1: like it's a moose, So yeah, I think it gives

635
00:28:13,160 --> 00:28:14,560
Speaker 1: you a good hint of collagen.

636
00:28:14,640 --> 00:28:16,200
Speaker 2: Does it list how much collagen?

637
00:28:16,240 --> 00:28:18,439
Speaker 1: Because again, we know from the research that we'd ideally

638
00:28:18,440 --> 00:28:20,439
Speaker 1: want at least three to five grams of collagen per

639
00:28:20,520 --> 00:28:23,880
Speaker 1: serving if you're using that for the benefits of skin house.

640
00:28:23,960 --> 00:28:26,360
Speaker 4: It has to be heaped, though, doesn't it because there's

641
00:28:26,359 --> 00:28:28,919
Speaker 4: nothing else in it like you would think, so, well,

642
00:28:28,960 --> 00:28:32,760
Speaker 4: there's only collagen peptides and bovine gelatin. That's not going

643
00:28:32,800 --> 00:28:37,200
Speaker 4: to have protein direct with seventeen grams, you'd have to assume.

644
00:28:37,359 --> 00:28:39,040
Speaker 1: But it makes me worry that they don't list how

645
00:28:39,080 --> 00:28:39,960
Speaker 1: much collagen is in it.

646
00:28:40,520 --> 00:28:43,360
Speaker 3: But if collagen peptides are the first ingredient.

647
00:28:43,680 --> 00:28:45,560
Speaker 1: We've established, it in't by law that they need to

648
00:28:45,720 --> 00:28:47,480
Speaker 1: need to put it in their labeling someone.

649
00:28:47,280 --> 00:28:50,080
Speaker 4: But well, it's not in a strange product, but gelatin doesn't.

650
00:28:50,520 --> 00:28:52,520
Speaker 4: It could be wrong here, but I don't think gelatin's

651
00:28:52,560 --> 00:28:55,560
Speaker 4: coming in with protein, is it. But if the first

652
00:28:55,640 --> 00:28:57,840
Speaker 4: ingredients are collagen peptides, it would have to have a

653
00:28:57,840 --> 00:29:02,640
Speaker 4: reasonable amount of seventeen grams, so you would think so, yeah.

654
00:29:02,600 --> 00:29:02,920
Speaker 2: I don't.

655
00:29:02,960 --> 00:29:05,440
Speaker 1: Anyway, that's one for our listeners to investigate themselves. If

656
00:29:05,440 --> 00:29:07,880
Speaker 1: you are taking collagen, the research is three to five grams,

657
00:29:07,880 --> 00:29:09,280
Speaker 1: isn't it. I'm just pulling that number off the top

658
00:29:09,280 --> 00:29:10,280
Speaker 1: of my head. I'm pretty sure.

659
00:29:10,360 --> 00:29:10,680
Speaker 2: Yeah.

660
00:29:10,840 --> 00:29:13,240
Speaker 4: But also, what I think with people who like something

661
00:29:13,240 --> 00:29:15,760
Speaker 4: sweet after dinner, I think freezing these kind of products

662
00:29:15,800 --> 00:29:17,880
Speaker 4: and using it like an ice cream can work quite well.

663
00:29:18,040 --> 00:29:21,200
Speaker 1: Okay, yeah, so it's not a huge, huge, huge thumbs up,

664
00:29:21,200 --> 00:29:23,000
Speaker 1: but I don't see anything really wrong with it. It

665
00:29:23,120 --> 00:29:25,720
Speaker 1: is probably what I would define would you define that as.

666
00:29:25,680 --> 00:29:26,760
Speaker 2: A process food? Yeah?

667
00:29:26,800 --> 00:29:27,240
Speaker 3: Process?

668
00:29:28,000 --> 00:29:30,560
Speaker 1: Yeah, maybe halfway between a process and ultra process food.

669
00:29:30,640 --> 00:29:32,680
Speaker 1: It's really discussion for another day. But yeah, I don't

670
00:29:32,680 --> 00:29:34,640
Speaker 1: see anything too wrong with it. I think for four

671
00:29:34,680 --> 00:29:36,160
Speaker 1: bucks a pop, it's not like you're going to be

672
00:29:36,160 --> 00:29:37,240
Speaker 1: having it every single night.

673
00:29:37,600 --> 00:29:39,120
Speaker 2: That would really hit you wallet if you were.

674
00:29:39,360 --> 00:29:40,920
Speaker 1: But I think, you know, occasionally is a bit of

675
00:29:40,960 --> 00:29:43,840
Speaker 1: a sweet after dinner option. I don't really see too

676
00:29:43,920 --> 00:29:45,120
Speaker 1: much wrong with it. I think it's fine.

677
00:29:45,320 --> 00:29:48,400
Speaker 4: Yeah, okay, all right, Well onto more exciting topics. We

678
00:29:48,440 --> 00:29:50,400
Speaker 4: am because we're going to talk dumplings, which is a

679
00:29:50,440 --> 00:29:52,800
Speaker 4: subject very close to your in my heart.

680
00:29:52,720 --> 00:29:53,760
Speaker 2: To love some dumplings.

681
00:29:54,000 --> 00:29:57,240
Speaker 4: I was a late adopter of the dumplings. I didn't

682
00:29:57,240 --> 00:29:59,280
Speaker 4: eat dumplings probably until about two or three years ago,

683
00:29:59,320 --> 00:30:02,200
Speaker 4: which is just like, don't even ask me why. But

684
00:30:02,840 --> 00:30:04,760
Speaker 4: I've now become a massive convert. And this is a

685
00:30:04,760 --> 00:30:07,360
Speaker 4: listener question that came in from our Instagram to ask

686
00:30:07,440 --> 00:30:10,720
Speaker 4: about are they actually healthy? Because of course you might

687
00:30:10,760 --> 00:30:13,600
Speaker 4: go to a restaurant and they're deep fried and you think, god,

688
00:30:13,640 --> 00:30:15,560
Speaker 4: it can that actually be healthy? So we're going to

689
00:30:15,600 --> 00:30:18,080
Speaker 4: talk about supermarket dumplings today because I think there's quite

690
00:30:18,080 --> 00:30:20,520
Speaker 4: a lot to talk about now. The first thing I

691
00:30:20,560 --> 00:30:23,760
Speaker 4: am looking for in a dumpling is has it got

692
00:30:23,760 --> 00:30:27,000
Speaker 4: added flavor enhances? Because to me, as soon as they've

693
00:30:27,000 --> 00:30:29,320
Speaker 4: got added MSG, I'm not a fan. I don't think

694
00:30:29,360 --> 00:30:31,360
Speaker 4: that's good to be adding that in. You're already it's

695
00:30:31,360 --> 00:30:34,240
Speaker 4: already a product you consume with soy sauce. So I'm

696
00:30:34,240 --> 00:30:36,440
Speaker 4: pleased to say that most of the mainstream bands and

697
00:30:36,480 --> 00:30:40,160
Speaker 4: supermarkets no longer contain added MSG. And we have spoken

698
00:30:40,160 --> 00:30:42,640
Speaker 4: about the Audi dumplings, which are extremely cost effective, and

699
00:30:42,680 --> 00:30:44,719
Speaker 4: they too have a very clean list in terms of

700
00:30:44,720 --> 00:30:45,560
Speaker 4: no added MSG.

701
00:30:46,160 --> 00:30:47,040
Speaker 3: I've just done a bit of.

702
00:30:46,960 --> 00:30:49,600
Speaker 4: A wreki in the main supermarket brands, and it's generally

703
00:30:49,640 --> 00:30:52,320
Speaker 4: only the cheaper brands that sort of retail for that

704
00:30:52,960 --> 00:30:55,240
Speaker 4: it's a cheaper price point per packet at four or

705
00:30:55,240 --> 00:30:57,760
Speaker 4: five dollars. Those brands do tend to still contain it,

706
00:30:57,800 --> 00:31:01,160
Speaker 4: whereas the main ones, which is Diana Chair and Mister Chens,

707
00:31:01,720 --> 00:31:04,760
Speaker 4: those brands don't have it in which is great. Now,

708
00:31:04,960 --> 00:31:08,400
Speaker 4: the indicator of dumpling quality is the percentage of protein

709
00:31:08,480 --> 00:31:10,640
Speaker 4: or pork in it. Now, obviously that's different if you're

710
00:31:10,640 --> 00:31:13,960
Speaker 4: having vegetarian dumplings, but if you're having traditional whether it's

711
00:31:14,000 --> 00:31:17,600
Speaker 4: pork or chicken, whichever, And basically the higher the percentage

712
00:31:17,960 --> 00:31:20,160
Speaker 4: of meat in there, the better and the shorter the

713
00:31:20,280 --> 00:31:22,360
Speaker 4: ingredient list is leanne and I've discussed today when it

714
00:31:22,360 --> 00:31:25,520
Speaker 4: comes to the processing of food. So the highest amounts

715
00:31:25,520 --> 00:31:28,760
Speaker 4: of protein you'll find ranges from about twenty five up

716
00:31:28,800 --> 00:31:32,240
Speaker 4: to even thirty nine percent in one of them. Now,

717
00:31:32,600 --> 00:31:35,520
Speaker 4: they're tricky with their labels because what they do. They

718
00:31:35,600 --> 00:31:38,480
Speaker 4: say the filling is sixty percent, and then you've got

719
00:31:38,480 --> 00:31:41,000
Speaker 4: to work backwards how much percentage of the pork or

720
00:31:41,080 --> 00:31:44,720
Speaker 4: chicken it is. Some at the bottom will say overall amount,

721
00:31:45,160 --> 00:31:47,479
Speaker 4: but I'm looking for at least twenty five and as

722
00:31:47,480 --> 00:31:49,200
Speaker 4: I said that one of the diner chains got to

723
00:31:49,280 --> 00:31:52,600
Speaker 4: thirty nine percent chicken, which is huge. So the other

724
00:31:52,800 --> 00:31:55,480
Speaker 4: thing I want to say about dumplings is that whether

725
00:31:55,520 --> 00:31:58,080
Speaker 4: you prefer chicken or pork, can you find one that's

726
00:31:58,120 --> 00:32:00,480
Speaker 4: twenty five thirty thirty five percent pro tem which are

727
00:32:00,520 --> 00:32:03,760
Speaker 4: certainly available. I would say that you have to remember

728
00:32:03,760 --> 00:32:06,520
Speaker 4: that dumplings in isolation are not a meal. So if

729
00:32:06,560 --> 00:32:09,760
Speaker 4: you just have twelve fifteen dumplings, it's too much. A

730
00:32:09,880 --> 00:32:13,320
Speaker 4: serve of dumplings I would say is about six maybe eight,

731
00:32:13,800 --> 00:32:15,720
Speaker 4: And then you have to complete the meal with the

732
00:32:15,840 --> 00:32:19,920
Speaker 4: vegetable component. So for example, if you use cauliflower rice

733
00:32:19,920 --> 00:32:22,040
Speaker 4: as the base, that you can do as a fried rice,

734
00:32:22,600 --> 00:32:25,200
Speaker 4: or you might do it with greens, your bockchoy or

735
00:32:25,240 --> 00:32:27,840
Speaker 4: your Asian greens. You've got to complete the meal. And

736
00:32:27,880 --> 00:32:30,200
Speaker 4: when you complete the meal, you only will get through

737
00:32:30,240 --> 00:32:32,880
Speaker 4: six or eight or so dumplings, because what happens is

738
00:32:32,880 --> 00:32:34,880
Speaker 4: if you just put all of that product with the

739
00:32:34,920 --> 00:32:36,760
Speaker 4: soy in your bowl, you'll eat one hundred of them

740
00:32:36,760 --> 00:32:39,080
Speaker 4: because they've got a really moorish taste because of the

741
00:32:39,160 --> 00:32:42,640
Speaker 4: yamami flavor coming from the soy sauce. So that's probably

742
00:32:42,720 --> 00:32:45,440
Speaker 4: my main message. The main supermarket brands are pretty good.

743
00:32:45,800 --> 00:32:47,720
Speaker 4: Short of the ingredient lists, the better look for the

744
00:32:47,800 --> 00:32:50,000
Speaker 4: ones with at least twenty five up to thirty thirty

745
00:32:50,000 --> 00:32:53,720
Speaker 4: five percent protein pork, whichever your filling is. And then

746
00:32:53,800 --> 00:32:56,080
Speaker 4: you've got to complete it as a meal. A dumpling

747
00:32:56,120 --> 00:32:59,720
Speaker 4: meal is not twenty dumplings. It's six eight, maybe ten

748
00:33:00,000 --> 00:33:02,360
Speaker 4: you're a big guy. But yeah, you've got to bulk

749
00:33:02,400 --> 00:33:03,920
Speaker 4: the meal out and put the rest of it in

750
00:33:03,960 --> 00:33:05,840
Speaker 4: the plate, otherwise you'll just keep eating them.

751
00:33:06,360 --> 00:33:08,400
Speaker 1: Yeah, and also the way you cook it, obviously, because

752
00:33:08,440 --> 00:33:10,360
Speaker 1: I think a lot of you know, restaurants and young

753
00:33:10,440 --> 00:33:13,720
Speaker 1: trap places offer like steamed options but also the deep

754
00:33:13,720 --> 00:33:16,840
Speaker 1: fried options. But even the steamed options are not completely steamed.

755
00:33:17,080 --> 00:33:18,840
Speaker 1: Often what they do is they fry the bottom of

756
00:33:18,880 --> 00:33:21,440
Speaker 1: them off to make them nice and crispy on one side,

757
00:33:21,480 --> 00:33:22,840
Speaker 1: and then they put water in the pan and then

758
00:33:22,840 --> 00:33:25,240
Speaker 1: they steam them after that, so there is still you know,

759
00:33:25,800 --> 00:33:27,760
Speaker 1: a bit of extra oil if you are getting them

760
00:33:27,760 --> 00:33:30,240
Speaker 1: from like dimsem places as well. How I like to

761
00:33:30,280 --> 00:33:32,400
Speaker 1: do it at home, Sousie is use you know my pants,

762
00:33:32,440 --> 00:33:34,240
Speaker 1: spray a little bit of oil in there, fry the

763
00:33:34,240 --> 00:33:36,480
Speaker 1: bottom off, but not nothing too crazy. I'm not adding

764
00:33:36,520 --> 00:33:38,280
Speaker 1: a quarter of a cup of olive oil or anything

765
00:33:38,320 --> 00:33:40,520
Speaker 1: into my pan. And then I'll pour about half a

766
00:33:40,520 --> 00:33:42,200
Speaker 1: cup of water in there, put the lid on, and

767
00:33:42,280 --> 00:33:45,080
Speaker 1: steam them until the water runs dry, essentially, take the

768
00:33:45,120 --> 00:33:46,680
Speaker 1: lid off, and then just move them around the pan

769
00:33:46,720 --> 00:33:48,600
Speaker 1: to chrismen them for the last couple of minutes. And

770
00:33:48,600 --> 00:33:50,880
Speaker 1: I find that that makes them like really nice in crispy.

771
00:33:51,080 --> 00:33:53,640
Speaker 1: And then in my separate pan, I'm making my veggies essentially,

772
00:33:54,040 --> 00:33:57,480
Speaker 1: and I like to serve my dodumplings with broccolini, zucchini, mushrooms.

773
00:33:57,480 --> 00:33:59,160
Speaker 2: I'll put a little bit of ginger and.

774
00:33:59,120 --> 00:34:01,640
Speaker 1: Garlic in my as well, and then sometimes I'll throw

775
00:34:01,720 --> 00:34:03,600
Speaker 1: in a little bit of Asian greens, like some buck tooy,

776
00:34:03,760 --> 00:34:05,760
Speaker 1: some punck tooy as well, because I do like to

777
00:34:05,800 --> 00:34:08,040
Speaker 1: serve at least sort of a third or half a

778
00:34:08,080 --> 00:34:10,680
Speaker 1: plate of vegetables with my dumplings, and like you, I

779
00:34:10,719 --> 00:34:14,000
Speaker 1: would tend to do. I probably do between six to

780
00:34:14,000 --> 00:34:15,960
Speaker 1: ten depending on the size. You know, sometimes you can

781
00:34:16,000 --> 00:34:18,880
Speaker 1: get quite long ones, whether they're dumplings, whether they're goosas,

782
00:34:18,960 --> 00:34:21,319
Speaker 1: whether they're you know, sometimes those little soup dumplings are

783
00:34:21,400 --> 00:34:24,239
Speaker 1: quite small. Sometimes other goyosas are quite big as well.

784
00:34:24,280 --> 00:34:26,000
Speaker 1: So it really does depend on the size of it.

785
00:34:26,200 --> 00:34:28,719
Speaker 1: But overall, ideally you'd like to get in about twenty

786
00:34:28,760 --> 00:34:31,719
Speaker 1: grams of protein overall, but to get in twenty proteins,

787
00:34:31,719 --> 00:34:35,480
Speaker 1: if that means that you're eating twenty dumplings, you probably

788
00:34:35,880 --> 00:34:38,240
Speaker 1: want to find that protein in another source.

789
00:34:38,440 --> 00:34:40,600
Speaker 4: Put it that way, true, true, true, true, But yeah,

790
00:34:40,600 --> 00:34:42,719
Speaker 4: we're big fans. But it's just getting the balance right

791
00:34:42,760 --> 00:34:44,359
Speaker 4: in the portion control is key.

792
00:34:44,920 --> 00:34:45,480
Speaker 2: Absolutely.

793
00:34:45,560 --> 00:34:47,680
Speaker 1: Oh Sousy brings us to the end of another episode

794
00:34:47,719 --> 00:34:50,359
Speaker 1: of the Nutrition Couch. Again, we thank you for you

795
00:34:50,440 --> 00:34:53,120
Speaker 1: listening and for your support. We couldn't do this without you, guys,

796
00:34:53,120 --> 00:34:55,040
Speaker 1: and we're so proud to have our little family of

797
00:34:55,160 --> 00:34:57,759
Speaker 1: nutrition catch listeners every week. So if you know that

798
00:34:57,800 --> 00:34:59,640
Speaker 1: your diet needs a little bit more protein and you

799
00:34:59,680 --> 00:35:04,040
Speaker 1: weren't where, we have designed a particular formulated high protein

800
00:35:04,120 --> 00:35:07,120
Speaker 1: range of supplements at designed by Dietitians dot Com. We

801
00:35:07,160 --> 00:35:09,319
Speaker 1: have our Nourish Women's Hormone Blend and we have our

802
00:35:09,400 --> 00:35:12,279
Speaker 1: Nourish pre and Probotic Guthouse blend as well, so you'll

803
00:35:12,320 --> 00:35:15,520
Speaker 1: find both of them at designed bydietitians dot com. Thank

804
00:35:15,560 --> 00:35:17,239
Speaker 1: you for listening and we will catch you guys on

805
00:35:17,280 --> 00:35:18,240
Speaker 1: next week's episode.

806
00:35:18,440 --> 00:35:23,880
Speaker 3: Have a great week.