1 00:00:00,760 --> 00:00:03,320 Speaker 1: Do you weigh yourself regularly or maybe only when you're 2 00:00:03,320 --> 00:00:06,040 Speaker 1: trying to lose weight, or maybe your preference to measure 3 00:00:06,120 --> 00:00:08,640 Speaker 1: is to actually track your progress using photos or some 4 00:00:08,720 --> 00:00:11,680 Speaker 1: other form of body composition. On today's episode of The 5 00:00:11,760 --> 00:00:14,800 Speaker 1: Nutrition Couch, we dive deep into the specifics of body 6 00:00:14,840 --> 00:00:17,480 Speaker 1: composition and what we should be aiming for as we 7 00:00:17,480 --> 00:00:20,200 Speaker 1: move through our twenties, thirties, forties and beyond. 8 00:00:20,720 --> 00:00:21,840 Speaker 2: Hi, I'm Leanne. 9 00:00:21,560 --> 00:00:24,200 Speaker 1: Ward and I'm Susie Burrow, and together we bring you 10 00:00:24,280 --> 00:00:27,000 Speaker 1: The Nutrition Couch, the weekly podcast that keeps you up 11 00:00:27,000 --> 00:00:28,880 Speaker 1: to date on everything that you need to know in 12 00:00:28,880 --> 00:00:32,320 Speaker 1: the world of nutrition as well as body composition. Today 13 00:00:32,360 --> 00:00:36,200 Speaker 1: we talk about the controversial issue of ultra process foods 14 00:00:36,240 --> 00:00:39,680 Speaker 1: and share what exactly the difference is between a process 15 00:00:39,720 --> 00:00:42,800 Speaker 1: and an ultra process food. We've also found a new 16 00:00:42,800 --> 00:00:46,480 Speaker 1: dessert in the supermarket potentially linked to some healthy skin benefits, 17 00:00:46,600 --> 00:00:50,320 Speaker 1: and our listener question is all about one of our favorites, dumplings. 18 00:00:50,880 --> 00:00:52,800 Speaker 1: But to kick us up today, Susie I wanted to 19 00:00:52,800 --> 00:00:55,600 Speaker 1: have a quick chat about ultra process foods because we 20 00:00:55,720 --> 00:00:59,440 Speaker 1: received a quite negative comment on our podcast reviews, where 21 00:00:59,480 --> 00:01:02,360 Speaker 1: somebody left just two stars on the podcast Susie for 22 00:01:02,480 --> 00:01:04,800 Speaker 1: cooling the Red Drop Daily Chips, which we were discussing 23 00:01:04,840 --> 00:01:08,320 Speaker 1: a couple of podcasts back, which literally just have potato, 24 00:01:08,520 --> 00:01:10,960 Speaker 1: salt and oil, and you and I had a bit 25 00:01:10,959 --> 00:01:13,240 Speaker 1: of a convo slash little debate about whether they were 26 00:01:13,280 --> 00:01:15,720 Speaker 1: a process or an ultra process food, and I think 27 00:01:15,720 --> 00:01:17,280 Speaker 1: we landed on the fact that they are about a 28 00:01:17,319 --> 00:01:20,240 Speaker 1: process food based on the ingredients were far better than 29 00:01:20,240 --> 00:01:22,640 Speaker 1: some of the other chips in the supermarket aisle, and 30 00:01:22,720 --> 00:01:25,640 Speaker 1: somebody basically was not happy with that and left us 31 00:01:25,640 --> 00:01:28,000 Speaker 1: two stars for that, which I just think is a 32 00:01:28,000 --> 00:01:30,800 Speaker 1: little bit petty because we've given how many years and 33 00:01:30,880 --> 00:01:33,679 Speaker 1: years of free episodes away, So that's a whole other issue. 34 00:01:33,720 --> 00:01:36,240 Speaker 1: On very upset about that. We take our ratings very seriously, 35 00:01:36,280 --> 00:01:38,400 Speaker 1: don't we, hear, Susie. We give away so much free 36 00:01:38,400 --> 00:01:39,600 Speaker 1: time and value to our listeners. 37 00:01:39,640 --> 00:01:40,640 Speaker 2: We're a bit upset about that. 38 00:01:40,880 --> 00:01:43,320 Speaker 1: But also I thought it was important to go through 39 00:01:43,360 --> 00:01:46,720 Speaker 1: the definition of exactly what an ultra process food is 40 00:01:47,080 --> 00:01:49,680 Speaker 1: because it's a large difference between what is considered a 41 00:01:49,720 --> 00:01:51,720 Speaker 1: process food, and we do know that we eat many 42 00:01:51,840 --> 00:01:54,000 Speaker 1: process foods every day, and processed foods are. 43 00:01:53,880 --> 00:01:54,760 Speaker 2: Still very healthy. 44 00:01:55,160 --> 00:01:58,040 Speaker 1: Essentially anything that's in a packet with a label on 45 00:01:58,120 --> 00:02:01,240 Speaker 1: it has some level of processing to it. Might be yogurt, 46 00:02:01,280 --> 00:02:03,520 Speaker 1: it might be milk, it might be rolled oats, it 47 00:02:03,640 --> 00:02:06,920 Speaker 1: might be there's another example like a beautiful dense whole 48 00:02:06,960 --> 00:02:08,960 Speaker 1: grain bread like our burg and soiling that we know 49 00:02:09,040 --> 00:02:09,560 Speaker 1: that we love. 50 00:02:09,800 --> 00:02:10,600 Speaker 2: So there are all. 51 00:02:10,560 --> 00:02:14,240 Speaker 1: Examples of processed foods because they were very tin fish 52 00:02:14,600 --> 00:02:17,320 Speaker 1: yep tin yep tin tuna a great example. So they're 53 00:02:17,360 --> 00:02:20,639 Speaker 1: all very different to how they're found in their very 54 00:02:20,800 --> 00:02:24,520 Speaker 1: natural form, right versus. The difference between a process and 55 00:02:24,600 --> 00:02:28,040 Speaker 1: an ultra process food is that level of processing takes 56 00:02:28,080 --> 00:02:32,400 Speaker 1: that next step, and typically the level of ingredients in 57 00:02:32,440 --> 00:02:36,160 Speaker 1: there are not I guess good or healthy for your 58 00:02:36,200 --> 00:02:38,280 Speaker 1: your health long term. So I found a little bit 59 00:02:38,280 --> 00:02:41,600 Speaker 1: of a definition in terms of ultra processed foods. So 60 00:02:41,680 --> 00:02:45,800 Speaker 1: what they're basically designed for is manufacturers create these ultra 61 00:02:45,880 --> 00:02:50,120 Speaker 1: processed foods to create highly profitable, you know, foods to 62 00:02:50,480 --> 00:02:53,240 Speaker 1: basically bring in additional money into their businesses because they 63 00:02:53,320 --> 00:02:55,960 Speaker 1: want to make these foods taste good. Think about things 64 00:02:56,040 --> 00:02:58,840 Speaker 1: like you know, pringles for example, like the slogans what 65 00:02:58,960 --> 00:03:02,320 Speaker 1: is it something about you once you podcast stop something 66 00:03:02,360 --> 00:03:04,440 Speaker 1: like that. So basically who they want you to eat 67 00:03:04,480 --> 00:03:06,280 Speaker 1: more and more and more of it. So they typically 68 00:03:06,360 --> 00:03:08,840 Speaker 1: will put a lot of fat, a lot of sugar, 69 00:03:08,919 --> 00:03:12,160 Speaker 1: a lot of salt, a lot of these extra additives 70 00:03:12,200 --> 00:03:15,080 Speaker 1: into these foods, whereas if you were making some potato 71 00:03:15,120 --> 00:03:17,520 Speaker 1: chips yourself at home, they're not things that you would 72 00:03:17,520 --> 00:03:20,920 Speaker 1: typically add at home. So ultra processed foods tend to 73 00:03:20,960 --> 00:03:25,680 Speaker 1: be highly palatable, tend to be very convenient, you know, packaged, 74 00:03:25,720 --> 00:03:27,760 Speaker 1: and they tend to have quite a long ingredient list 75 00:03:27,800 --> 00:03:30,400 Speaker 1: as well, compared to just what we would call a 76 00:03:30,480 --> 00:03:33,000 Speaker 1: processed foods, which we know can still be very healthy, 77 00:03:33,240 --> 00:03:35,200 Speaker 1: and a lot of what we would call whole foods 78 00:03:35,280 --> 00:03:38,040 Speaker 1: or you know, relatively whole foods, things like yoga tin 79 00:03:38,120 --> 00:03:41,400 Speaker 1: tuna can still be termed process but in a good 80 00:03:41,400 --> 00:03:43,640 Speaker 1: way where we still would want to actively include those 81 00:03:43,640 --> 00:03:44,520 Speaker 1: things regularly in. 82 00:03:44,480 --> 00:03:47,280 Speaker 2: Adult So I just wanted to let our listeners know a. 83 00:03:47,240 --> 00:03:51,000 Speaker 1: Really practical way of, I guess, identifying the difference between 84 00:03:51,040 --> 00:03:54,000 Speaker 1: an ultra process food and a process food. So my 85 00:03:54,120 --> 00:03:56,440 Speaker 1: big tip for our listeners, Susie, is to really check 86 00:03:56,480 --> 00:03:58,680 Speaker 1: the list of ingredients you're not going to really know 87 00:03:59,040 --> 00:04:02,240 Speaker 1: based on the nutrition information panel, whether a food is 88 00:04:02,320 --> 00:04:05,800 Speaker 1: processed versus ultra process. You have to identify the ingredient list. 89 00:04:05,920 --> 00:04:08,200 Speaker 1: Don't worry what it says on the front of package marketing. 90 00:04:08,200 --> 00:04:10,080 Speaker 1: It doesn't matter if it's gluten free, it doesn't matter 91 00:04:10,080 --> 00:04:12,200 Speaker 1: if it's organic, it doesn't matter if it's low sugar. 92 00:04:12,480 --> 00:04:15,720 Speaker 1: Flip it, over look at the ingredient list and actually 93 00:04:15,760 --> 00:04:18,360 Speaker 1: go by the ingredients one by one. And a big 94 00:04:18,480 --> 00:04:22,520 Speaker 1: characteristic of an ultra process food which there's a I 95 00:04:22,520 --> 00:04:25,720 Speaker 1: guess a definition called nova an ova which sort of 96 00:04:25,720 --> 00:04:28,120 Speaker 1: defines an ultra processed food to say that it's a 97 00:04:28,160 --> 00:04:32,040 Speaker 1: food substance or ingredients which you would either never or 98 00:04:32,240 --> 00:04:33,520 Speaker 1: very rarely. 99 00:04:33,360 --> 00:04:34,280 Speaker 2: Use in your kitchen. 100 00:04:34,520 --> 00:04:37,320 Speaker 1: So if the ingredient list of this product that you've 101 00:04:37,360 --> 00:04:40,479 Speaker 1: picked up has an ingredient in there that you've never 102 00:04:40,600 --> 00:04:41,240 Speaker 1: found in your. 103 00:04:41,200 --> 00:04:44,560 Speaker 2: Kitchen or pantry or very very rarely have ever used. 104 00:04:44,360 --> 00:04:47,400 Speaker 1: In a recipe, if that is found on the ingredient label, 105 00:04:47,600 --> 00:04:50,640 Speaker 1: it is very likely the definition of an ultra process food. 106 00:04:50,880 --> 00:04:54,200 Speaker 1: So some ingredients Suzie would be high fruc dose corn syrup, 107 00:04:54,600 --> 00:04:58,920 Speaker 1: hydrogenated types of vegetable oils, hydrogenlyzed types of proteins. You 108 00:04:58,960 --> 00:05:01,240 Speaker 1: wouldn't actually put that kind of stuff into your food 109 00:05:01,279 --> 00:05:03,760 Speaker 1: at home. So a lot of these like high protein 110 00:05:03,839 --> 00:05:07,840 Speaker 1: based I guess products such as protein chips and protein 111 00:05:07,920 --> 00:05:11,040 Speaker 1: bars and protein you know, musli. 112 00:05:10,800 --> 00:05:14,080 Speaker 3: Bars, bread, the pizza bases that we've spoken. 113 00:05:13,760 --> 00:05:18,440 Speaker 1: About exactly ultra process types food. Can these be by definition, 114 00:05:18,480 --> 00:05:21,320 Speaker 1: I guess healthy and food into your macros be lower calorie, 115 00:05:21,320 --> 00:05:26,320 Speaker 1: be higher fiber. Absolutely, but food companies are specifically manufacturing 116 00:05:26,360 --> 00:05:29,360 Speaker 1: them that way in order to you know. 117 00:05:29,240 --> 00:05:30,400 Speaker 2: Appear healthier. 118 00:05:30,680 --> 00:05:32,760 Speaker 1: So it's a bit of a trade of between the 119 00:05:32,839 --> 00:05:35,800 Speaker 1: calories and macros look great. But also what is this 120 00:05:36,040 --> 00:05:39,360 Speaker 1: ingredient list that we don't realize or know of some 121 00:05:39,400 --> 00:05:42,240 Speaker 1: of these ingredients on that list, So there also tends 122 00:05:42,279 --> 00:05:45,640 Speaker 1: to be a lot of additives in there and additional things. 123 00:05:45,640 --> 00:05:48,839 Speaker 1: It might be emulsifies, it might be flavor enhancers, it 124 00:05:48,920 --> 00:05:50,320 Speaker 1: might be thickeners. 125 00:05:50,360 --> 00:05:51,400 Speaker 2: It might be sweeteners. 126 00:05:51,400 --> 00:05:55,480 Speaker 1: It might be bulking agents, foaming jelling, extra multifying salt, 127 00:05:55,600 --> 00:06:00,000 Speaker 1: extra colors, extra flavors, glazing agents. All of these additives 128 00:06:00,120 --> 00:06:03,160 Speaker 1: again and not something that you would add to say 129 00:06:03,360 --> 00:06:05,520 Speaker 1: a banana bread if you're baking it at home, if 130 00:06:05,520 --> 00:06:08,000 Speaker 1: you're baking some cookies with your toddler, you wouldn't be 131 00:06:08,080 --> 00:06:11,359 Speaker 1: adding things in such as flavor andhandsers and emulsifies and 132 00:06:11,400 --> 00:06:14,839 Speaker 1: sweetness and thickness and foaming agents and gels. So the 133 00:06:14,880 --> 00:06:17,640 Speaker 1: addition of those things as well tend to make it 134 00:06:17,720 --> 00:06:20,239 Speaker 1: more of an ultra processed food. Now, when not saying 135 00:06:20,240 --> 00:06:22,680 Speaker 1: that you can't ever have an ultra process food, you 136 00:06:22,760 --> 00:06:26,040 Speaker 1: absolutely can. But it is about the amount and how 137 00:06:26,120 --> 00:06:28,479 Speaker 1: regularly you have those things, and the less of those 138 00:06:28,520 --> 00:06:30,880 Speaker 1: things in our diet, the better it is going to 139 00:06:30,920 --> 00:06:33,400 Speaker 1: be overall for our health. So a lot of these 140 00:06:33,400 --> 00:06:36,520 Speaker 1: food companies will use a lot of these extra additives, 141 00:06:36,560 --> 00:06:40,120 Speaker 1: the emulsifies, the bulking agents, the glazing gels, the thickeners, 142 00:06:40,160 --> 00:06:43,400 Speaker 1: the sweetness for the palatability of that food, but also 143 00:06:43,680 --> 00:06:46,200 Speaker 1: sometimes to extend the shelf life and just make sure 144 00:06:46,240 --> 00:06:49,839 Speaker 1: that food can you know, last on the shelf for two, four, six, 145 00:06:49,960 --> 00:06:53,000 Speaker 1: twelve months time, because if it was a fresh something 146 00:06:53,040 --> 00:06:55,240 Speaker 1: like an apple, for example, it's only going to last, 147 00:06:55,279 --> 00:06:56,560 Speaker 1: you know, a couple of weeks and then it will 148 00:06:56,600 --> 00:06:59,720 Speaker 1: be rotten if that. So it is used to extend 149 00:06:59,760 --> 00:07:01,840 Speaker 1: the life for some of the products, but also a 150 00:07:01,880 --> 00:07:04,920 Speaker 1: lot of it is used also to extend the palatability 151 00:07:04,960 --> 00:07:07,200 Speaker 1: of the product. And make it so that you want 152 00:07:07,320 --> 00:07:09,720 Speaker 1: more and more and more. So you know, food companies 153 00:07:09,720 --> 00:07:11,679 Speaker 1: are very smart. They want you to buy more because 154 00:07:11,840 --> 00:07:14,000 Speaker 1: when you buy, the more profit that they make. So 155 00:07:14,080 --> 00:07:16,480 Speaker 1: that for me, SUS is really the definition of an 156 00:07:16,560 --> 00:07:19,680 Speaker 1: ultra processed food versus a processed food. And again, if 157 00:07:19,680 --> 00:07:22,760 Speaker 1: we go back to that definition of our red Rock 158 00:07:22,800 --> 00:07:25,640 Speaker 1: Deli sea salt, only only the sea salt one where 159 00:07:25,680 --> 00:07:28,200 Speaker 1: it's got potato, it's got oil, and it's got salt. 160 00:07:28,640 --> 00:07:30,560 Speaker 1: That to me, I'm going to stand my ground and 161 00:07:30,600 --> 00:07:33,080 Speaker 1: I still believe that that is a processed food. Does 162 00:07:33,120 --> 00:07:36,120 Speaker 1: that mean that it is healthy? Not necessarily. Does that 163 00:07:36,200 --> 00:07:38,600 Speaker 1: mean that it's something that we should be regularly consuming 164 00:07:38,640 --> 00:07:41,040 Speaker 1: in our diet. No, I'm not going to recommend people 165 00:07:41,120 --> 00:07:44,040 Speaker 1: consume potato chips every day, even though it's a healthier 166 00:07:44,120 --> 00:07:46,480 Speaker 1: variety of some of the other types of potato chips 167 00:07:46,520 --> 00:07:49,400 Speaker 1: on the market. So there's a lot of nuances that 168 00:07:49,480 --> 00:07:52,520 Speaker 1: go into what makes up a food, what makes it healthy? 169 00:07:52,640 --> 00:07:55,200 Speaker 1: Is it something that we recommend every single day? So 170 00:07:55,280 --> 00:07:59,040 Speaker 1: this was purely just a discussion on the differences between 171 00:07:59,160 --> 00:08:02,080 Speaker 1: process and old to process foods. But it doesn't actually 172 00:08:02,120 --> 00:08:05,200 Speaker 1: mean that our process food is you know should be 173 00:08:05,240 --> 00:08:07,640 Speaker 1: consumed more often because we know that there are more 174 00:08:07,680 --> 00:08:11,480 Speaker 1: whole food based types of processed foods and more sometimes 175 00:08:11,600 --> 00:08:14,440 Speaker 1: or soul food types of ultra processed foods that we 176 00:08:14,480 --> 00:08:16,880 Speaker 1: probably don't want too much of in our diet. Particularly, 177 00:08:16,960 --> 00:08:19,679 Speaker 1: weight control is an issue because something like a potato 178 00:08:19,760 --> 00:08:23,320 Speaker 1: chip is quite high calorie and not that filling compared 179 00:08:23,360 --> 00:08:25,960 Speaker 1: to something like a tub of Greek yogurt, which is 180 00:08:26,040 --> 00:08:28,080 Speaker 1: quite filling and is quite high in protein. You might 181 00:08:28,080 --> 00:08:30,680 Speaker 1: get some added calcium benefits as well. So when we're 182 00:08:30,720 --> 00:08:32,440 Speaker 1: looking at whether a food is healthy and when we 183 00:08:32,480 --> 00:08:34,559 Speaker 1: want to have it regularly, we also want to look 184 00:08:34,559 --> 00:08:37,000 Speaker 1: at what are the nutrients it's providing our body and 185 00:08:37,040 --> 00:08:39,840 Speaker 1: the overall energy density of that food as well in 186 00:08:39,920 --> 00:08:42,360 Speaker 1: terms of how often we really should be consuming it. 187 00:08:42,760 --> 00:08:45,000 Speaker 1: What are your thoughts on ultra processed foods? Do you 188 00:08:45,000 --> 00:08:47,840 Speaker 1: believe that our two star rating was it's valid on 189 00:08:47,840 --> 00:08:48,120 Speaker 1: that once? 190 00:08:48,679 --> 00:08:50,920 Speaker 4: I just want to say to our listeners that Leanne 191 00:08:50,960 --> 00:08:54,560 Speaker 4: takes our ratings very seriously, very please. She really is 192 00:08:54,760 --> 00:08:57,400 Speaker 4: very upset about this. I, on the other hand, after 193 00:08:57,520 --> 00:08:59,280 Speaker 4: years of being in the media, choose not to look 194 00:08:59,320 --> 00:09:02,120 Speaker 4: at my comments ratings because I think you don't like it, 195 00:09:02,200 --> 00:09:05,200 Speaker 4: bad luck, don't listen. But what I will say about 196 00:09:05,320 --> 00:09:07,560 Speaker 4: culture process. So you're a lot younger than me, so 197 00:09:07,600 --> 00:09:09,360 Speaker 4: the novelty're aware of and you'll get to the point 198 00:09:09,360 --> 00:09:11,679 Speaker 4: where you don't look at it anymore. But going back 199 00:09:11,679 --> 00:09:13,959 Speaker 4: to that, for me, it's the length of the ingredient 200 00:09:13,960 --> 00:09:16,480 Speaker 4: list alone. If I look at an ingredient list and 201 00:09:16,520 --> 00:09:18,680 Speaker 4: it's a mile long, and we've certainly covered it, most 202 00:09:18,720 --> 00:09:22,520 Speaker 4: recently in some of the higher protein pizzas and wraps, 203 00:09:22,559 --> 00:09:25,080 Speaker 4: you know, you look and it's like twenty thirty ingredients, 204 00:09:25,120 --> 00:09:28,319 Speaker 4: and certainly ingredients you don't recognize. This is a conversation 205 00:09:28,400 --> 00:09:30,760 Speaker 4: I have on a daily basis with my clients because 206 00:09:31,120 --> 00:09:34,400 Speaker 4: they all love to eat snack bars. Now I do 207 00:09:34,559 --> 00:09:37,160 Speaker 4: use some snack bars. There's some protein bars I might use, 208 00:09:37,240 --> 00:09:40,040 Speaker 4: particularly the keep us a backup in your handbag or 209 00:09:40,080 --> 00:09:42,840 Speaker 4: your work caase. And certainly there's some brands that like 210 00:09:42,880 --> 00:09:46,160 Speaker 4: a nutbar, brands that can be better, But for me, 211 00:09:46,320 --> 00:09:48,680 Speaker 4: they're still pretty processed. And in the case of many 212 00:09:48,720 --> 00:09:52,199 Speaker 4: of the protein bars, they're absolutely ultra processed foods. 213 00:09:52,559 --> 00:09:53,760 Speaker 3: They don't look like food. 214 00:09:53,880 --> 00:09:57,080 Speaker 4: The ingredients are heavily manipulated to make it into a 215 00:09:57,080 --> 00:10:02,120 Speaker 4: palatable substance, because protein in nice doesn't taste amazing. So 216 00:10:02,200 --> 00:10:04,360 Speaker 4: to get a higher protein snack bar, you have to 217 00:10:04,440 --> 00:10:07,400 Speaker 4: heavily formulate. Now I'm not saying they don't have a role, 218 00:10:07,480 --> 00:10:09,760 Speaker 4: and it's certainly better than picking up a fast food meal. 219 00:10:10,000 --> 00:10:13,040 Speaker 4: But my argument is to the clients, don't just grab 220 00:10:13,120 --> 00:10:15,400 Speaker 4: the bar because you like it it's sweet. It's still 221 00:10:15,480 --> 00:10:17,520 Speaker 4: much more process It's not going to be as filling 222 00:10:17,960 --> 00:10:20,880 Speaker 4: as if you make yourself some yogurt with granola and berries, 223 00:10:21,040 --> 00:10:25,240 Speaker 4: or some beautiful grain crackers with cheese and tomato. That's 224 00:10:25,320 --> 00:10:28,599 Speaker 4: real food. It's completing it. It's got a fresh component. 225 00:10:28,920 --> 00:10:30,880 Speaker 4: It's going to be much more satisfying. It's going to 226 00:10:30,880 --> 00:10:32,720 Speaker 4: take time to eat. You know, if you eat a 227 00:10:32,720 --> 00:10:35,080 Speaker 4: protein bar, they can have one fifty one eighty two 228 00:10:35,160 --> 00:10:37,760 Speaker 4: hundred calories and they're gone in three bytes and you 229 00:10:37,800 --> 00:10:40,480 Speaker 4: don't even notice. And all my clients love to eat 230 00:10:40,480 --> 00:10:42,480 Speaker 4: the bars, it's their preference, and they forget all the 231 00:10:42,480 --> 00:10:45,600 Speaker 4: fresh food that goes with it. So for me, those 232 00:10:45,640 --> 00:10:47,760 Speaker 4: foods are the backups. They're things you might have on 233 00:10:47,760 --> 00:10:51,160 Speaker 4: special occasions. In many cases, it's dieticians. Let's be honestly 234 00:10:51,200 --> 00:10:53,600 Speaker 4: and we don't think of them as food. They're heavily 235 00:10:53,640 --> 00:10:57,360 Speaker 4: formulated products. So yeah, without spending hours in the supermarket, 236 00:10:57,720 --> 00:10:59,839 Speaker 4: if you scan an ingredient list and you have to 237 00:11:00,120 --> 00:11:03,080 Speaker 4: recognize half the stuff, it's probably not that healthy, which 238 00:11:03,120 --> 00:11:05,400 Speaker 4: is an argument that comes up often with pre made 239 00:11:05,440 --> 00:11:09,600 Speaker 4: marinades and sauces, because, yeah, if I'm thinking about sources 240 00:11:09,600 --> 00:11:13,280 Speaker 4: i'd use at home, it's extraversion olive oil, bit of 241 00:11:13,280 --> 00:11:17,080 Speaker 4: sour cream, bitter yogurt, bit of evaforated mealk Like, I 242 00:11:17,080 --> 00:11:19,319 Speaker 4: don't have a lot of pre made marinads and sauces 243 00:11:19,320 --> 00:11:21,960 Speaker 4: because when you look at them, they're so heavily formulated, 244 00:11:21,960 --> 00:11:25,679 Speaker 4: in processed. They're absolutely ultra processed to make things taste good. 245 00:11:25,720 --> 00:11:27,520 Speaker 4: And my argument is you better to stick to more 246 00:11:27,600 --> 00:11:31,200 Speaker 4: natural flavors without incorporating those into your diet. So I 247 00:11:31,200 --> 00:11:34,200 Speaker 4: think this is an ongoing conversation that nutrition professionals are 248 00:11:34,280 --> 00:11:37,439 Speaker 4: up in arms in arguing that labeling foods ultra process 249 00:11:37,520 --> 00:11:40,480 Speaker 4: versus process is taking away from the key message. For me, 250 00:11:40,520 --> 00:11:43,640 Speaker 4: it's semantics. It's very easy to see if foods overly processed, 251 00:11:43,640 --> 00:11:45,000 Speaker 4: and I think it's safe to say the less of 252 00:11:45,000 --> 00:11:48,360 Speaker 4: those foods you have in your diet the better, all right, Well, 253 00:11:48,360 --> 00:11:50,280 Speaker 4: moving on land, there was something that crossed my path 254 00:11:50,360 --> 00:11:52,200 Speaker 4: last week talking to some of my clients. And I 255 00:11:52,280 --> 00:11:56,120 Speaker 4: was talking to one of my ladies in her late forties, 256 00:11:56,840 --> 00:11:59,520 Speaker 4: and she's here because her goal is to lose some 257 00:11:59,520 --> 00:12:01,440 Speaker 4: body fat. You know, she wants to lose sort of 258 00:12:01,480 --> 00:12:04,719 Speaker 4: eight ten, fifteen kilos, and she's kind of coming out 259 00:12:04,720 --> 00:12:06,640 Speaker 4: of that period with her kids. She's got more time 260 00:12:06,720 --> 00:12:09,400 Speaker 4: to focus on herself. And you know, we were just 261 00:12:09,440 --> 00:12:11,760 Speaker 4: talking about weight in general, and I said to her, look, 262 00:12:12,120 --> 00:12:15,000 Speaker 4: the scales are important, absolutely, we do want to make 263 00:12:15,040 --> 00:12:17,439 Speaker 4: sure you're in fat loss and losing size. But even 264 00:12:17,760 --> 00:12:21,480 Speaker 4: for me at the age bracket you're in, it's actually 265 00:12:21,600 --> 00:12:24,160 Speaker 4: much more important to me that your waist is coming 266 00:12:24,200 --> 00:12:26,840 Speaker 4: down because that's a direct measure of fat loss. And 267 00:12:26,880 --> 00:12:29,679 Speaker 4: her waist is in its mid nineties, which is suggestive 268 00:12:29,720 --> 00:12:32,000 Speaker 4: she's got at least ten kilos of body fat to lose. 269 00:12:32,000 --> 00:12:34,960 Speaker 4: And I definitely want my ladies waste in their low eighties, 270 00:12:35,000 --> 00:12:36,839 Speaker 4: if not slightly below. If I can get a waste 271 00:12:36,840 --> 00:12:39,800 Speaker 4: to seventy five seventy am, I'm very happy because that's 272 00:12:39,800 --> 00:12:42,920 Speaker 4: certainly a marker of disease risk. But I thought it 273 00:12:43,000 --> 00:12:45,160 Speaker 4: warranted a conversation about that, Leanne, and you had a 274 00:12:45,160 --> 00:12:47,400 Speaker 4: good example about one of your clients as well, because 275 00:12:47,400 --> 00:12:49,680 Speaker 4: when I'm working with my women in their forties and fifties, 276 00:12:49,720 --> 00:12:52,400 Speaker 4: I want them to build a body that is strong 277 00:12:52,440 --> 00:12:57,000 Speaker 4: and functional into their senior years, because it's not better 278 00:12:57,160 --> 00:13:00,280 Speaker 4: to be thin, even though aesthetically we might fit into 279 00:13:00,280 --> 00:13:04,280 Speaker 4: certain clothes. Certainly, observing people I know who are overly thin, 280 00:13:05,000 --> 00:13:07,280 Speaker 4: I also know that they've got very little muscle mass 281 00:13:07,280 --> 00:13:09,440 Speaker 4: because they've either lost a lot of weight even using 282 00:13:09,480 --> 00:13:11,120 Speaker 4: drugs like oz and peak, and lost a lot of 283 00:13:11,200 --> 00:13:13,960 Speaker 4: muscle mass, and I can see that their frame is 284 00:13:14,000 --> 00:13:17,080 Speaker 4: small and they're almost getting a hunched overlook. So I 285 00:13:17,080 --> 00:13:19,720 Speaker 4: can see as they get older that lack of muscle 286 00:13:19,720 --> 00:13:22,080 Speaker 4: mass is not going to protect their skeleton. They're going 287 00:13:22,120 --> 00:13:25,800 Speaker 4: to be more prone to falls and fractures, and it's 288 00:13:25,880 --> 00:13:29,320 Speaker 4: a frail type physique. Whereas I see my women and 289 00:13:29,400 --> 00:13:32,960 Speaker 4: even myself as sure we could all be five kilos lighter, 290 00:13:33,080 --> 00:13:35,280 Speaker 4: but is it not better to be strong and functional 291 00:13:35,360 --> 00:13:37,679 Speaker 4: and maintain that level of muscle mass with a lean waist, 292 00:13:38,320 --> 00:13:40,960 Speaker 4: because that is going to lean your body in good 293 00:13:40,960 --> 00:13:43,440 Speaker 4: shape to keep very active, to lift and play with 294 00:13:43,480 --> 00:13:45,959 Speaker 4: your grandchildren, to be off to hike for long periods 295 00:13:45,960 --> 00:13:48,600 Speaker 4: of time, and as long as that WISTE measurement is low. 296 00:13:48,720 --> 00:13:51,360 Speaker 4: In many cases, I don't really care what the weight 297 00:13:51,520 --> 00:13:54,520 Speaker 4: is as long as you are functionally fit and feeling 298 00:13:54,520 --> 00:13:56,600 Speaker 4: good in your body. So that might be eighty kilos, 299 00:13:56,640 --> 00:13:58,480 Speaker 4: but if you've got a waste of eighty two, I'm 300 00:13:58,480 --> 00:14:01,520 Speaker 4: actually not worried about it. So I just think it's 301 00:14:01,520 --> 00:14:04,040 Speaker 4: good to talk about the importance of body composition. And 302 00:14:04,240 --> 00:14:06,560 Speaker 4: the example we wanted to give was when you do 303 00:14:06,720 --> 00:14:09,000 Speaker 4: lose weight, and in particular for our listeners who perhaps 304 00:14:09,200 --> 00:14:11,240 Speaker 4: are planning to or of lost large amounts of weight, 305 00:14:11,600 --> 00:14:14,280 Speaker 4: it is impossible to just lose body fat without losing 306 00:14:14,320 --> 00:14:17,600 Speaker 4: muscle mass. They go together. The body doesn't say, oh, well, 307 00:14:17,600 --> 00:14:19,640 Speaker 4: I'm only going to lose body fat. It's a cycle 308 00:14:19,920 --> 00:14:22,840 Speaker 4: and you will lose both. So certainly, when we're starting 309 00:14:22,840 --> 00:14:25,880 Speaker 4: out with our clients, we are prepared to accept somebody 310 00:14:26,080 --> 00:14:28,320 Speaker 4: fat and muscle mass loss. And the question came up 311 00:14:28,320 --> 00:14:30,880 Speaker 4: because my client had noticed a drop on the body 312 00:14:30,880 --> 00:14:34,200 Speaker 4: composition scales in her muscle mass, and I said, as 313 00:14:34,240 --> 00:14:37,040 Speaker 4: long as it's relatively small compared to the fat mass, 314 00:14:37,080 --> 00:14:39,400 Speaker 4: I'm happy, but ultimately we do need to pull the 315 00:14:39,440 --> 00:14:42,360 Speaker 4: muscle mass down. So say, if you're losing ten kilos, 316 00:14:42,360 --> 00:14:44,440 Speaker 4: probably one or two of that will be muscle mass. 317 00:14:44,920 --> 00:14:47,320 Speaker 4: And then over time, once I've got your weight down 318 00:14:47,360 --> 00:14:49,600 Speaker 4: to where you want to be or your waist, let's 319 00:14:49,600 --> 00:14:52,040 Speaker 4: do a body composition scan and see where your body 320 00:14:52,040 --> 00:14:54,440 Speaker 4: fat is sitting, but also your muscle mass, and in 321 00:14:54,480 --> 00:14:57,000 Speaker 4: some cases that will then direct the style of training 322 00:14:57,040 --> 00:14:59,360 Speaker 4: you do. Because if you've never trained in your life, 323 00:14:59,440 --> 00:15:01,680 Speaker 4: if you didn't from athletic background, if you didn't do 324 00:15:01,680 --> 00:15:04,040 Speaker 4: a lot of sports as kids, if you've never lifted weights, 325 00:15:04,280 --> 00:15:07,520 Speaker 4: your muscle mass is probably relatively low for your age 326 00:15:07,600 --> 00:15:10,520 Speaker 4: and your size, and as you get older, we probably 327 00:15:10,520 --> 00:15:13,640 Speaker 4: do want to build some of that tissue through your torso, 328 00:15:13,760 --> 00:15:17,000 Speaker 4: through your legs, through your buttocks, so that you're creating 329 00:15:17,040 --> 00:15:20,400 Speaker 4: a strong frame that is fit and agile as you 330 00:15:20,400 --> 00:15:23,920 Speaker 4: get older, so to me as part of that journey. Sure, 331 00:15:23,960 --> 00:15:26,280 Speaker 4: and this is particularly relevant for anyone using your weight 332 00:15:26,280 --> 00:15:28,640 Speaker 4: loss medication like ozen Peak, where you will lose large 333 00:15:28,680 --> 00:15:31,320 Speaker 4: amounts of weight, it's okay to bring it down slightly 334 00:15:32,080 --> 00:15:33,840 Speaker 4: get to where you want to be focused on a 335 00:15:33,880 --> 00:15:36,040 Speaker 4: waste measurement as a measure of body fat loss, and 336 00:15:36,080 --> 00:15:39,480 Speaker 4: then over time will scan you and rebuild your body 337 00:15:39,520 --> 00:15:42,880 Speaker 4: composition so you're strong and fit and agile to move 338 00:15:42,920 --> 00:15:45,880 Speaker 4: through those senior years. So it's like a project to 339 00:15:45,960 --> 00:15:48,480 Speaker 4: set you up for a strong and fit and healthy 340 00:15:48,840 --> 00:15:51,560 Speaker 4: middle late period through your life. 341 00:15:51,960 --> 00:15:54,440 Speaker 1: Absolutely, and I'm super super passionate about that as well, 342 00:15:54,480 --> 00:15:56,640 Speaker 1: particularly with my ladies, because we do know that the 343 00:15:56,720 --> 00:15:59,280 Speaker 1: research shows that once you hit the age of forty, 344 00:15:59,440 --> 00:16:02,160 Speaker 1: your muscle drops off by about two to three percent 345 00:16:02,440 --> 00:16:05,520 Speaker 1: every year. So it is literally that age old saying 346 00:16:05,640 --> 00:16:07,360 Speaker 1: what is it that if you don't use it, you'll 347 00:16:07,360 --> 00:16:07,720 Speaker 1: lose it? 348 00:16:07,880 --> 00:16:09,040 Speaker 2: Basically, so if. 349 00:16:08,880 --> 00:16:11,840 Speaker 1: You're not utilizing and building your muscle mass, it will 350 00:16:11,880 --> 00:16:14,520 Speaker 1: slowly decrease over time. And that is just you in 351 00:16:14,560 --> 00:16:17,080 Speaker 1: a normal state. If you put yourself into a calorie 352 00:16:17,080 --> 00:16:20,280 Speaker 1: deficit to drop some body weight, as Susie said, naturally 353 00:16:20,320 --> 00:16:23,040 Speaker 1: a small amount of that will be hopefully a lot 354 00:16:23,040 --> 00:16:24,640 Speaker 1: of that will be fat loss, and naturally some of 355 00:16:24,680 --> 00:16:26,560 Speaker 1: that will be a little bit of muscle mass as well. 356 00:16:26,680 --> 00:16:28,640 Speaker 1: There are some things that you can do, and certainly 357 00:16:28,640 --> 00:16:30,280 Speaker 1: this is where I work a lot with my clients 358 00:16:30,320 --> 00:16:32,480 Speaker 1: to say, all right, we want to minimize as much 359 00:16:32,600 --> 00:16:35,280 Speaker 1: muscle loss as possible and really try to hold onto 360 00:16:35,320 --> 00:16:37,760 Speaker 1: that muscle mass and really try to just drop body fat. 361 00:16:37,880 --> 00:16:39,920 Speaker 1: And you can do that by making sure the calorie 362 00:16:39,920 --> 00:16:41,240 Speaker 1: deficit is only slight. 363 00:16:41,480 --> 00:16:42,120 Speaker 2: You know, if you're going. 364 00:16:42,120 --> 00:16:45,280 Speaker 1: To drop ten kilo super quickly, you do some awful 365 00:16:45,320 --> 00:16:47,280 Speaker 1: crash diet and you get ten kilos off in eight 366 00:16:47,280 --> 00:16:50,080 Speaker 1: weeks or something, the large majority of that may potentially 367 00:16:50,080 --> 00:16:51,840 Speaker 1: be muscle mass. But if you do it in the 368 00:16:51,920 --> 00:16:54,960 Speaker 1: right way, where you've dropped ten kilos slowly and sustainably 369 00:16:55,000 --> 00:16:57,560 Speaker 1: over six to twelve months, you're very likely going to 370 00:16:57,640 --> 00:17:01,000 Speaker 1: hold onto that precious muscle mass. So slower you lose it, 371 00:17:01,080 --> 00:17:04,359 Speaker 1: the better it is from a muscle and a metabolic perspective. Also, 372 00:17:04,400 --> 00:17:07,359 Speaker 1: the higher your protein intake is, the more likely you 373 00:17:07,400 --> 00:17:09,520 Speaker 1: are to hold onto that muscle mass. Also, if your 374 00:17:09,560 --> 00:17:12,800 Speaker 1: protein intake is more evenly distributed throughout the day, the 375 00:17:12,800 --> 00:17:14,920 Speaker 1: more likely you are to hold onto that muscle mass. 376 00:17:14,920 --> 00:17:15,920 Speaker 2: And that comes into reason. 377 00:17:15,920 --> 00:17:18,520 Speaker 1: If you're eating three and a half grams of protein 378 00:17:18,560 --> 00:17:20,760 Speaker 1: per kilo of body weight, it's just far too much. 379 00:17:20,800 --> 00:17:23,080 Speaker 1: So more is not better, But you absolutely need to 380 00:17:23,080 --> 00:17:25,960 Speaker 1: have enough protein and as much as possible evenly spread 381 00:17:26,000 --> 00:17:28,280 Speaker 1: that throughout the day. And the third thing we want 382 00:17:28,280 --> 00:17:30,240 Speaker 1: to do to try and retain as much muscle mass 383 00:17:30,280 --> 00:17:33,479 Speaker 1: as possible is do some form of weight or resistance training. 384 00:17:33,680 --> 00:17:36,920 Speaker 1: The guidelines say at a minimum of twice a week. Ideally, 385 00:17:36,960 --> 00:17:39,360 Speaker 1: I like my ladies if we can aiming for three 386 00:17:39,359 --> 00:17:40,919 Speaker 1: to four sessions a week. And this is where I 387 00:17:40,960 --> 00:17:42,800 Speaker 1: take a lot of my ladies who might come to 388 00:17:42,840 --> 00:17:45,120 Speaker 1: me with the goal of, say ten kilos of weight loss, 389 00:17:45,119 --> 00:17:47,960 Speaker 1: and they're in those you know, peri or metopause or years, 390 00:17:48,000 --> 00:17:49,840 Speaker 1: and I might say, all right, we've got to drop 391 00:17:49,840 --> 00:17:52,159 Speaker 1: ten kilos of body fat, but we want to maintain 392 00:17:52,200 --> 00:17:53,640 Speaker 1: as much muscle mass as possible. 393 00:17:53,800 --> 00:17:55,600 Speaker 2: Typically, those ladies in that sort of. 394 00:17:55,840 --> 00:17:58,800 Speaker 1: Fifty forty five fifty year age group are walking or 395 00:17:58,840 --> 00:18:01,439 Speaker 1: doing some form of like lados or hot yoga. And 396 00:18:01,440 --> 00:18:03,440 Speaker 1: that's where I will flip that and say, okay, cool, 397 00:18:03,480 --> 00:18:05,320 Speaker 1: I don't mind you doing that, but let's do that 398 00:18:05,359 --> 00:18:07,040 Speaker 1: on two to three days of the week, and I 399 00:18:07,080 --> 00:18:09,359 Speaker 1: want you to start with. It might be a PT, 400 00:18:09,520 --> 00:18:11,520 Speaker 1: it might be some home based workouts. It might be 401 00:18:11,560 --> 00:18:14,000 Speaker 1: going to train with their you know, teenage son who 402 00:18:14,000 --> 00:18:16,160 Speaker 1: who knows a lot about weightlifting, all that sort of thing, 403 00:18:16,200 --> 00:18:18,040 Speaker 1: and just training in their home gym. So we'll get 404 00:18:18,040 --> 00:18:20,720 Speaker 1: them started on some form of resistance or weight based 405 00:18:20,760 --> 00:18:23,280 Speaker 1: training program, just start with two days a week, and 406 00:18:23,320 --> 00:18:25,280 Speaker 1: then what we find is that they actually start to 407 00:18:25,440 --> 00:18:28,080 Speaker 1: enjoy it. They love how functionally fit they're becoming. They 408 00:18:28,160 --> 00:18:30,120 Speaker 1: can carry all the shopping in with you know, from 409 00:18:30,119 --> 00:18:31,960 Speaker 1: the car with you know, in one trip instead of 410 00:18:31,960 --> 00:18:34,200 Speaker 1: having to do two or three trips. They can play 411 00:18:34,200 --> 00:18:35,680 Speaker 1: with the grand kids, they can toss them up in 412 00:18:35,720 --> 00:18:38,000 Speaker 1: the air. They love that feeling and feeling fit and strong, 413 00:18:38,160 --> 00:18:40,120 Speaker 1: and they naturally will build off two days a week 414 00:18:40,160 --> 00:18:42,560 Speaker 1: and increase to three and increase to four. So over 415 00:18:42,680 --> 00:18:45,360 Speaker 1: time they're choosing to get stronger as their body gets 416 00:18:45,400 --> 00:18:47,680 Speaker 1: you know, functionally more fit. So they're the couple of 417 00:18:47,760 --> 00:18:49,639 Speaker 1: things that we can do to really ensure that we 418 00:18:50,119 --> 00:18:53,919 Speaker 1: minimize as much muscle loss as possible. Is keeping our 419 00:18:53,960 --> 00:18:57,280 Speaker 1: protein intake higher and evenly distribute it throughout the day, 420 00:18:57,440 --> 00:19:00,359 Speaker 1: not putting ourselves into large of a calorie deficit anything 421 00:19:00,400 --> 00:19:02,680 Speaker 1: over about twenty percent, you're very likely going to be 422 00:19:02,720 --> 00:19:05,000 Speaker 1: eating into that muscle mass a little bit more. And 423 00:19:05,080 --> 00:19:08,000 Speaker 1: also making sure that the slower you lose it kind 424 00:19:08,000 --> 00:19:09,760 Speaker 1: of the better it is, and doing some form of 425 00:19:09,800 --> 00:19:12,920 Speaker 1: resistance training at a minimum of two but ideally sort 426 00:19:12,960 --> 00:19:14,719 Speaker 1: of three to four days a week if you can. 427 00:19:14,800 --> 00:19:16,720 Speaker 2: If you can't fit that in, no worries. You just 428 00:19:16,960 --> 00:19:19,200 Speaker 2: do what you can. But you've got to do something. 429 00:19:19,240 --> 00:19:21,040 Speaker 1: Gone to the days where it's like, oh, you'll be fine, 430 00:19:21,119 --> 00:19:23,760 Speaker 1: just pick up some weight training in your seventies. Absolutely not. 431 00:19:23,840 --> 00:19:26,920 Speaker 1: By then you're probably already osteoporotic. You've probably got some 432 00:19:26,960 --> 00:19:29,919 Speaker 1: form of sycopenia or muscle wasting already going on, and 433 00:19:29,960 --> 00:19:32,200 Speaker 1: it's probably a little bit too late. And the final 434 00:19:32,240 --> 00:19:34,040 Speaker 1: thing I'll say here, su is is the gold standard 435 00:19:34,080 --> 00:19:36,760 Speaker 1: when it comes to body composition is a dexa scan. 436 00:19:37,119 --> 00:19:39,399 Speaker 1: So if you have never had a dexic scan in 437 00:19:39,440 --> 00:19:41,800 Speaker 1: your life and you are over the age of women 438 00:19:41,840 --> 00:19:44,399 Speaker 1: I say, maybe fifty, I would highly recommend that you 439 00:19:44,520 --> 00:19:47,680 Speaker 1: do that A to check your bone mineral density risk 440 00:19:47,720 --> 00:19:50,600 Speaker 1: and your risk of something like osteoporosis, and B. It 441 00:19:50,640 --> 00:19:52,920 Speaker 1: can also show you your fat mass and muscle mass 442 00:19:52,960 --> 00:19:55,360 Speaker 1: distribution as well. You want to make sure that if 443 00:19:55,400 --> 00:19:58,400 Speaker 1: you are using it from a body composition perspective, you're 444 00:19:58,440 --> 00:20:00,520 Speaker 1: going in getting that scan. First thing in the morning, 445 00:20:00,600 --> 00:20:02,760 Speaker 1: before you really eat or drink anything. If you're just 446 00:20:02,760 --> 00:20:05,199 Speaker 1: doing it from a bone mineral density perspective, you can 447 00:20:05,200 --> 00:20:07,520 Speaker 1: go at any time of the day, but like most 448 00:20:07,560 --> 00:20:11,720 Speaker 1: body composition forms of measurement, you really want a measurement 449 00:20:11,760 --> 00:20:14,320 Speaker 1: that can be repeated more accurately over time. So if 450 00:20:14,359 --> 00:20:16,640 Speaker 1: you get that first thing in the morning, before you exercise, 451 00:20:16,720 --> 00:20:19,240 Speaker 1: before you eaten, before you drink, it's more repeatable and. 452 00:20:19,280 --> 00:20:20,680 Speaker 2: Accurate to measure over time. 453 00:20:20,760 --> 00:20:22,719 Speaker 1: You might get a dexa once a year, and if 454 00:20:22,760 --> 00:20:25,160 Speaker 1: you're doing it at the same time each day, it's 455 00:20:25,240 --> 00:20:28,040 Speaker 1: far more accurate to repeat that measurement over time. So 456 00:20:28,080 --> 00:20:30,439 Speaker 1: you don't want to go into a dexiclinic and get 457 00:20:30,480 --> 00:20:33,200 Speaker 1: a scan at three pm after you've exercise, after you've 458 00:20:33,200 --> 00:20:35,440 Speaker 1: had a couple of meals that day, because it might 459 00:20:35,480 --> 00:20:37,199 Speaker 1: not be as accurate if you're going to repeat that 460 00:20:37,280 --> 00:20:41,200 Speaker 1: later on. So they are highly influenced by your exercise 461 00:20:41,240 --> 00:20:43,160 Speaker 1: for the day, what you've eaten, and what you've drunk. 462 00:20:43,160 --> 00:20:44,639 Speaker 1: So if the goal is to use it for your 463 00:20:44,680 --> 00:20:48,760 Speaker 1: bone mineral density analysis plus also a body composition analysis 464 00:20:48,760 --> 00:20:51,040 Speaker 1: to check your muscle and fat mass, you do want 465 00:20:51,040 --> 00:20:52,680 Speaker 1: to get that first thing in the morning. And that's 466 00:20:52,720 --> 00:20:55,760 Speaker 1: the reason why a good dexiclinic will actually open it 467 00:20:55,800 --> 00:20:58,680 Speaker 1: probably like six am, to actually allow people to get 468 00:20:58,680 --> 00:21:01,680 Speaker 1: those scans quite early on before they actually commence the day. 469 00:21:01,680 --> 00:21:02,800 Speaker 2: So that's the last thing I'll say. 470 00:21:02,840 --> 00:21:04,720 Speaker 1: And if you've got a little bit of private health industry, 471 00:21:04,840 --> 00:21:07,720 Speaker 1: you may be able to claim that dexis scan, particularly 472 00:21:07,720 --> 00:21:10,000 Speaker 1: if you're getting a dietitian to interpret the results for 473 00:21:10,080 --> 00:21:10,600 Speaker 1: you as well. 474 00:21:11,280 --> 00:21:12,359 Speaker 3: And just one last comment. 475 00:21:12,680 --> 00:21:15,679 Speaker 4: Whenever you see a diet like lose ten kilos in 476 00:21:15,760 --> 00:21:18,679 Speaker 4: ten weeks, I would estimate that at least half of 477 00:21:18,680 --> 00:21:21,359 Speaker 4: that is muscle mass loss. And the reason Leanne and 478 00:21:21,440 --> 00:21:22,840 Speaker 4: I can tell that is that we know how long 479 00:21:22,880 --> 00:21:26,480 Speaker 4: it takes to metabolize fat. So for someone who has 480 00:21:26,520 --> 00:21:28,719 Speaker 4: a lot of weight to lose, they on average can 481 00:21:28,760 --> 00:21:31,520 Speaker 4: lose about a kilo a week of body fat, maybe 482 00:21:31,640 --> 00:21:33,600 Speaker 4: a little bit more if they exercise a lot, but 483 00:21:33,680 --> 00:21:35,239 Speaker 4: let's be honest, people who have a lot of weight 484 00:21:35,280 --> 00:21:37,960 Speaker 4: to lose don't tend to be massive exercises, so it's 485 00:21:38,000 --> 00:21:40,879 Speaker 4: usually about a kilo a week, whereas my Lena ladies. 486 00:21:40,920 --> 00:21:43,240 Speaker 4: Initially they might lose a bit more, but it's usually fluid. 487 00:21:43,240 --> 00:21:45,080 Speaker 4: And I know they're losing about half a kilo a 488 00:21:45,080 --> 00:21:47,960 Speaker 4: week body fat, or about a centimeter around their waste measurement. 489 00:21:48,280 --> 00:21:51,280 Speaker 4: So I guarantee you if people are losing ten kilos 490 00:21:51,280 --> 00:21:53,560 Speaker 4: in ten weeks, which I don't think is feasible anyway. 491 00:21:53,560 --> 00:21:56,120 Speaker 4: For most most of it is a mix of fluid 492 00:21:56,160 --> 00:21:59,400 Speaker 4: and muscle, with maybe three four kilos of fat max. 493 00:21:59,520 --> 00:22:01,760 Speaker 4: So don't be misled by those fad diets. And they're 494 00:22:01,760 --> 00:22:04,679 Speaker 4: always pushed by people who aren't dietitians because they can 495 00:22:04,760 --> 00:22:07,359 Speaker 4: say whatever they like and get those results. You'll never 496 00:22:07,400 --> 00:22:09,359 Speaker 4: hear a dietitian say you can lose ten kilos in 497 00:22:09,400 --> 00:22:12,560 Speaker 4: ten weeks, because you literally can't. You're losing muscle mass 498 00:22:12,560 --> 00:22:14,320 Speaker 4: and stuffing at me metabolism over time. 499 00:22:14,760 --> 00:22:16,879 Speaker 1: Yeah, I mean you can, but scale weight is not 500 00:22:16,960 --> 00:22:19,640 Speaker 1: body fat, So that ten kilos might be, as Susie said, 501 00:22:19,840 --> 00:22:21,680 Speaker 1: four or five kilos of fat mass, but four or 502 00:22:21,680 --> 00:22:23,760 Speaker 1: five kilos of muscle mass. And the chances are you're 503 00:22:23,760 --> 00:22:25,399 Speaker 1: going to put it back on anyway, because it was 504 00:22:25,480 --> 00:22:27,959 Speaker 1: unsustainable to begin with, and when you put it back on, 505 00:22:28,160 --> 00:22:30,280 Speaker 1: you're actually at a worse place than when you started, 506 00:22:30,320 --> 00:22:33,000 Speaker 1: because metabolically you've down and regulated because you've been in 507 00:22:33,040 --> 00:22:35,399 Speaker 1: such a huge calorie deficit, you haven't been doing the 508 00:22:35,400 --> 00:22:37,640 Speaker 1: proper weight training, and you haven't been eating enough protein 509 00:22:37,720 --> 00:22:40,800 Speaker 1: to get that ten kilos off, so metabolically you're far 510 00:22:40,960 --> 00:22:43,240 Speaker 1: worse off, which means that not only do you put 511 00:22:43,240 --> 00:22:45,719 Speaker 1: the ten kilos back on often, you put back on 512 00:22:45,840 --> 00:22:48,080 Speaker 1: even more. You might put back on eleven or twelve 513 00:22:48,160 --> 00:22:51,320 Speaker 1: over time, so you actually end up heavier than where 514 00:22:51,359 --> 00:22:54,400 Speaker 1: you initially started, which is why we never ever recommend 515 00:22:54,440 --> 00:22:58,040 Speaker 1: crash starting or fad diets or anything super restrictive to 516 00:22:58,119 --> 00:23:00,800 Speaker 1: get the weight off initially. If you can't maintain what 517 00:23:00,840 --> 00:23:03,760 Speaker 1: you're doing to lose the weight longer term, just on 518 00:23:03,800 --> 00:23:06,600 Speaker 1: more calories, it's probably not the right diet for you, 519 00:23:06,760 --> 00:23:09,400 Speaker 1: which is why we always advocate not only just working 520 00:23:09,640 --> 00:23:12,800 Speaker 1: with the registered health professionals such as a dietitian or 521 00:23:12,840 --> 00:23:16,240 Speaker 1: a registered nutritionist, we actually recommend that you work with 522 00:23:16,280 --> 00:23:19,440 Speaker 1: somebody who understands fat loss, because not all dietitians are 523 00:23:19,480 --> 00:23:22,840 Speaker 1: trained and sustainable fat loss. Not all dietitians understand how 524 00:23:22,840 --> 00:23:26,600 Speaker 1: body composition works. You know, dietitians are trained fundamentally in 525 00:23:26,680 --> 00:23:30,000 Speaker 1: medical nutrition therapy, but that doesn't actually cover fat loss. 526 00:23:30,000 --> 00:23:33,119 Speaker 1: It's sort of an extra area of upskilling. So if 527 00:23:33,119 --> 00:23:34,919 Speaker 1: the goal is body fat loss or a little bit 528 00:23:34,920 --> 00:23:37,760 Speaker 1: of body composition, I would actually seek out a dietitian 529 00:23:37,760 --> 00:23:40,160 Speaker 1: who's properly trained in that area, not just a normal 530 00:23:40,200 --> 00:23:42,840 Speaker 1: dietitian or a normal nutritionist or a normal health coach, 531 00:23:43,040 --> 00:23:45,440 Speaker 1: because chances are they don't actually know what they're doing, 532 00:23:45,440 --> 00:23:48,119 Speaker 1: and you could end up doing more damage metabolically to 533 00:23:48,200 --> 00:23:49,840 Speaker 1: yourself long term. 534 00:23:50,280 --> 00:23:50,760 Speaker 3: True. 535 00:23:51,040 --> 00:23:53,280 Speaker 1: All right, Well on to our next segment, SUSI, we 536 00:23:53,400 --> 00:23:56,280 Speaker 1: found some collagen moves in the supermarket, So talking about 537 00:23:56,400 --> 00:23:58,840 Speaker 1: process and ultra processed foods, this will be an interesting 538 00:23:58,880 --> 00:24:01,159 Speaker 1: one because I had a client send this to me 539 00:24:01,200 --> 00:24:03,000 Speaker 1: and she was like, what do you think? And I 540 00:24:03,040 --> 00:24:04,760 Speaker 1: saw it in wol West and I just sort of 541 00:24:04,760 --> 00:24:06,560 Speaker 1: said to her, look, it looks good on paper. I 542 00:24:06,560 --> 00:24:09,399 Speaker 1: don't know how it tastes. It's not relatively cheap. At 543 00:24:09,400 --> 00:24:12,359 Speaker 1: the same time, but also I'm sort of like, is 544 00:24:12,400 --> 00:24:14,960 Speaker 1: that a whole food ingredient? Probably not, Like, I don't 545 00:24:15,000 --> 00:24:16,800 Speaker 1: know how they're going to get some sort of protein. 546 00:24:16,840 --> 00:24:19,000 Speaker 1: Moose is quite interesting, so I thought, let's reveal on 547 00:24:19,000 --> 00:24:20,280 Speaker 1: the potty and give it a go. 548 00:24:20,720 --> 00:24:23,600 Speaker 2: So it is the no way, So no way, it's 549 00:24:23,600 --> 00:24:24,120 Speaker 2: pretty clever. 550 00:24:24,320 --> 00:24:28,040 Speaker 1: No way, collagen moose in chocolate flavor, twenty four gram sachet, 551 00:24:28,160 --> 00:24:30,560 Speaker 1: so it looks like a single serve sashet retails for 552 00:24:30,640 --> 00:24:33,000 Speaker 1: three ninety five at wool West. And it was in 553 00:24:33,080 --> 00:24:35,639 Speaker 1: the you know, like the health foody type section, the 554 00:24:35,640 --> 00:24:37,480 Speaker 1: protein section where you get all the protein bars. 555 00:24:37,480 --> 00:24:40,480 Speaker 2: It was in that section. So the packet says no. 556 00:24:40,640 --> 00:24:44,520 Speaker 1: Artificial colors or flavors, rich chocolate flavor, seventeen grams of protein, 557 00:24:44,600 --> 00:24:47,159 Speaker 1: three grams of carbs in dairy and gluten free, and 558 00:24:47,200 --> 00:24:48,600 Speaker 1: that's all I can see. Zeus, you'll get you to 559 00:24:48,680 --> 00:24:50,439 Speaker 1: run through the ingredient list because I don't have that 560 00:24:50,480 --> 00:24:50,879 Speaker 1: in front of me. 561 00:24:50,920 --> 00:24:52,119 Speaker 2: It's not available on home. 562 00:24:52,440 --> 00:24:54,920 Speaker 4: Yes, I found this is an interesting product. I hadn't 563 00:24:54,920 --> 00:24:58,000 Speaker 4: seen it before, but there's huge interest in collagen as 564 00:24:58,040 --> 00:25:00,479 Speaker 4: a skin booster, particularly to get a little bit older. 565 00:25:01,040 --> 00:25:04,920 Speaker 4: And so it doesn't list ingredients in a similar way 566 00:25:04,960 --> 00:25:09,119 Speaker 4: as the statin products would in terms of amounts and references. 567 00:25:09,160 --> 00:25:12,119 Speaker 4: But it's got hydrolyzed bobine collagen peptides, so it's certainly 568 00:25:12,160 --> 00:25:16,560 Speaker 4: not a vegetarian product. Bovine gelatin, natural flavors, cocoa powder 569 00:25:16,600 --> 00:25:19,520 Speaker 4: at six percent, which is quite a high percentage, sodium 570 00:25:19,720 --> 00:25:23,840 Speaker 4: alginate which is probably some sort of binder, a kasia 571 00:25:23,920 --> 00:25:25,919 Speaker 4: which I think is a binder, gum, and stevia, so 572 00:25:25,920 --> 00:25:29,639 Speaker 4: it's actually reasonably clean ingredient wise, and certainly when I 573 00:25:29,640 --> 00:25:32,240 Speaker 4: take a look at the nutritional panels, so a sachet 574 00:25:32,720 --> 00:25:35,080 Speaker 4: gives you less than one hundred calories just eighty three 575 00:25:35,560 --> 00:25:38,640 Speaker 4: a massively and seventeen crams of broteine. 576 00:25:39,080 --> 00:25:39,720 Speaker 3: Very low fat. 577 00:25:39,800 --> 00:25:41,840 Speaker 4: It's like less than one grams of fat perserve and 578 00:25:42,080 --> 00:25:46,040 Speaker 4: low fat product less than two grams of carbohydrate perserve, 579 00:25:46,240 --> 00:25:49,480 Speaker 4: so insignificant, no sugars because they're using stevia to sweeten 580 00:25:49,760 --> 00:25:52,320 Speaker 4: a little bit of dietary fiber, which is random like 581 00:25:52,359 --> 00:25:57,280 Speaker 4: where's that coming? Gum is tiny and then very little 582 00:25:57,359 --> 00:26:00,359 Speaker 4: sodium in it. So you know, for me, and if 583 00:26:00,400 --> 00:26:03,720 Speaker 4: you liked this product and needed more protein in your diet, 584 00:26:03,920 --> 00:26:06,040 Speaker 4: I wouldn't have an issue with my clients having it, 585 00:26:06,119 --> 00:26:09,159 Speaker 4: because I haven't tried it and I don't myself like 586 00:26:09,320 --> 00:26:12,600 Speaker 4: moussy type things. But if you liked it and wanted 587 00:26:12,640 --> 00:26:15,000 Speaker 4: to have it as you're after dinner dessert that's high 588 00:26:15,080 --> 00:26:17,200 Speaker 4: in protein for less than one hundred calories. 589 00:26:17,280 --> 00:26:18,879 Speaker 3: I give it a thumbs up. I don't know what 590 00:26:18,880 --> 00:26:19,359 Speaker 3: do you think. 591 00:26:19,840 --> 00:26:22,280 Speaker 1: I don't mind it, but I will say that if 592 00:26:22,320 --> 00:26:24,439 Speaker 1: you need more protein in your diet from a muscle 593 00:26:24,560 --> 00:26:27,440 Speaker 1: building perspective, do not use collagen. This is a huge 594 00:26:27,480 --> 00:26:30,560 Speaker 1: misconception in the industry that all protein is the same. 595 00:26:30,760 --> 00:26:34,520 Speaker 1: Collagen protein lacks the essential amino a said lucine. So 596 00:26:34,840 --> 00:26:38,879 Speaker 1: lucine really stimulates or turns on that muscle protein synthesis. 597 00:26:38,920 --> 00:26:41,840 Speaker 1: So if your goal is body recomposition, you want to 598 00:26:41,920 --> 00:26:44,080 Speaker 1: drop body fat, gain a little bit of muscle mass, 599 00:26:44,280 --> 00:26:46,480 Speaker 1: do not use collagen as your protein source. 600 00:26:46,480 --> 00:26:46,800 Speaker 2: Sousia. 601 00:26:46,840 --> 00:26:48,400 Speaker 1: I can't tell you the amount of clients who come 602 00:26:48,680 --> 00:26:50,200 Speaker 1: to me and they're like, hey, I need some help. 603 00:26:50,240 --> 00:26:52,520 Speaker 1: I think I'm doing pretty good, Like I'm taking collagen 604 00:26:52,600 --> 00:26:55,240 Speaker 1: powder with my smoothies, I'm getting enough protein at breakfast, 605 00:26:55,320 --> 00:26:57,719 Speaker 1: and after their gym session, I'm like, ah, we need 606 00:26:57,760 --> 00:27:01,120 Speaker 1: to change the collagen protein powder into API to really 607 00:27:01,119 --> 00:27:03,359 Speaker 1: help you build some lean muscle mass because it doesn't 608 00:27:03,359 --> 00:27:06,399 Speaker 1: have enough lucine. You need to ensure that your protein powder, 609 00:27:06,600 --> 00:27:08,800 Speaker 1: if it's a WPI or a wave based protein, it 610 00:27:08,840 --> 00:27:11,199 Speaker 1: would automatically have that. This is just more important for 611 00:27:11,240 --> 00:27:14,199 Speaker 1: a vegan based protein or something like collagen where it 612 00:27:14,240 --> 00:27:16,439 Speaker 1: needs to have at least two to three grams of 613 00:27:16,520 --> 00:27:20,639 Speaker 1: lucine per serving to actually initiate that switch, which we 614 00:27:20,680 --> 00:27:24,199 Speaker 1: know that fires up that muscle protein growth essentially. So 615 00:27:24,240 --> 00:27:25,760 Speaker 1: I don't like it from the fact that if you're 616 00:27:25,840 --> 00:27:29,280 Speaker 1: using it as like a post workout gym kind of treat, 617 00:27:29,600 --> 00:27:31,320 Speaker 1: but I don't mind it if you're just using it 618 00:27:31,320 --> 00:27:34,760 Speaker 1: from a collagen perspective. So I think leave collagen as collagen. 619 00:27:34,800 --> 00:27:37,520 Speaker 1: We know that there is some research around helping with 620 00:27:37,640 --> 00:27:40,640 Speaker 1: skin elasticity, We know it helps with hydration in the skin. 621 00:27:40,760 --> 00:27:42,720 Speaker 1: We do know that there's some good research for collagen, 622 00:27:42,920 --> 00:27:45,440 Speaker 1: but that's sort of where it stops. There's nothing really 623 00:27:45,480 --> 00:27:47,840 Speaker 1: that it supports anything to do with gut health or 624 00:27:47,920 --> 00:27:50,800 Speaker 1: intestinal barrier. And we also do know that collagen shouldn't 625 00:27:50,800 --> 00:27:53,200 Speaker 1: be used for muscle building. So to me, I kind 626 00:27:53,240 --> 00:27:56,120 Speaker 1: of separate those two things, like, leave collagen as collagen 627 00:27:56,160 --> 00:27:59,200 Speaker 1: and leave protein as more WPI or a good blend 628 00:27:59,200 --> 00:28:01,240 Speaker 1: of a vegan protein powder with at least two to 629 00:28:01,280 --> 00:28:03,280 Speaker 1: three grams of loosine in it. So that's my little 630 00:28:03,600 --> 00:28:06,879 Speaker 1: side tangent to this, But I don't mind it overall 631 00:28:06,960 --> 00:28:09,119 Speaker 1: as just I guess like a bit of a what 632 00:28:09,200 --> 00:28:11,320 Speaker 1: is it like a sweet kind of dessert, like it's 633 00:28:11,359 --> 00:28:13,359 Speaker 1: a moose, So yeah, I think it gives you a 634 00:28:13,359 --> 00:28:14,520 Speaker 1: good hint of collagen. 635 00:28:14,600 --> 00:28:16,160 Speaker 2: Does it list how much collagen? 636 00:28:16,200 --> 00:28:18,439 Speaker 1: Because again, we know from the research that we'd ideally 637 00:28:18,440 --> 00:28:20,440 Speaker 1: want at least three to five grams of collagen per 638 00:28:20,520 --> 00:28:23,800 Speaker 1: serving if you're using that for the benefits of skin house. 639 00:28:23,920 --> 00:28:26,359 Speaker 4: It has to be heaped, though, doesn't it, because there's 640 00:28:26,359 --> 00:28:28,919 Speaker 4: nothing else in it like you would think, so, well, 641 00:28:28,920 --> 00:28:32,719 Speaker 4: there's only collagen peptides and bovine gelatin. That's not going 642 00:28:32,760 --> 00:28:37,160 Speaker 4: to have protein direct with seventeen grams, you'd have to assume. 643 00:28:37,320 --> 00:28:39,000 Speaker 1: But it makes me worry that they don't list how 644 00:28:39,080 --> 00:28:41,800 Speaker 1: much collagen is in it. But if collagen peptides are 645 00:28:41,800 --> 00:28:45,200 Speaker 1: the first ingredient we've established, itn't by law that they 646 00:28:45,240 --> 00:28:46,880 Speaker 1: need to need to put it in their labeling. 647 00:28:46,920 --> 00:28:48,040 Speaker 2: Someone, but well, it's not. 648 00:28:48,000 --> 00:28:51,360 Speaker 4: An austrain product, but gelatin doesn't. It could be wrong here, 649 00:28:51,360 --> 00:28:53,840 Speaker 4: but I don't think gelatin's coming in with protein, is it. 650 00:28:54,440 --> 00:28:57,400 Speaker 4: But if the first ingredients are collagen peptides, it would 651 00:28:57,400 --> 00:29:00,160 Speaker 4: have to have a reasonable amount of seventeen grams, so 652 00:29:01,040 --> 00:29:02,920 Speaker 4: you would think so, yeah, I don't. 653 00:29:02,920 --> 00:29:05,400 Speaker 1: Anyway, that's one for our listeners to investigate themselves. If 654 00:29:05,440 --> 00:29:07,840 Speaker 1: you are taking collagen, the research is three to five grams, 655 00:29:07,840 --> 00:29:08,120 Speaker 1: isn't it. 656 00:29:08,120 --> 00:29:09,600 Speaker 2: I'm just pulling that number off the top of my head. 657 00:29:09,600 --> 00:29:10,240 Speaker 2: I'm pretty sure. 658 00:29:10,360 --> 00:29:10,680 Speaker 3: Yeah. 659 00:29:10,800 --> 00:29:13,200 Speaker 4: But also, what I think with people who like something 660 00:29:13,200 --> 00:29:15,760 Speaker 4: sweet after dinner, I think freezing these kind of products 661 00:29:15,800 --> 00:29:17,840 Speaker 4: and using it like an ice cream can work quite well. 662 00:29:18,000 --> 00:29:21,160 Speaker 1: Okay, yeah, so it's not a huge, huge, huge thumbs up, 663 00:29:21,200 --> 00:29:22,960 Speaker 1: but I don't see anything really wrong with it. It 664 00:29:23,080 --> 00:29:25,480 Speaker 1: is probably what I would define would you define that 665 00:29:25,520 --> 00:29:26,360 Speaker 1: as a process food? 666 00:29:26,520 --> 00:29:26,680 Speaker 4: Yeah? 667 00:29:26,760 --> 00:29:27,200 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 --> 00:29:32,640 Speaker 1: It's really discussion for another day. But yeah, I don't 670 00:29:32,640 --> 00:29:34,640 Speaker 1: see anything too wrong with it. I think for four 671 00:29:34,640 --> 00:29:36,080 Speaker 1: bucks a pop, it's not like you're going to be 672 00:29:36,120 --> 00:29:37,240 Speaker 1: having it every single night. 673 00:29:37,600 --> 00:29:39,080 Speaker 2: That would really hit you wallet if you were. 674 00:29:39,320 --> 00:29:40,960 Speaker 1: But I think, you know, occasionally, it's a bit of 675 00:29:40,960 --> 00:29:42,920 Speaker 1: a sweet after dinner option. 676 00:29:43,040 --> 00:29:44,440 Speaker 2: I don't really see too much wrong with it. I 677 00:29:44,480 --> 00:29:45,200 Speaker 2: think it's fine. 678 00:29:45,280 --> 00:29:48,280 Speaker 4: Yeah, okay, all right, Well on to more exciting topics 679 00:29:48,320 --> 00:29:50,320 Speaker 4: we am because we're going to talk dumplings, which is 680 00:29:50,320 --> 00:29:52,040 Speaker 4: a subject very close to your in my. 681 00:29:52,080 --> 00:29:53,760 Speaker 2: Heart to love some dumplings. 682 00:29:53,960 --> 00:29:57,200 Speaker 4: I was a late adoptor of the dumplings. I didn't 683 00:29:57,240 --> 00:29:59,240 Speaker 4: eat dumplings probably until about two or three years ago, 684 00:29:59,280 --> 00:30:02,200 Speaker 4: which is just like, don't even ask me why. But 685 00:30:02,800 --> 00:30:04,720 Speaker 4: I've now become a massive convert. And this was a 686 00:30:04,760 --> 00:30:07,360 Speaker 4: listener question that came in from our Instagram to ask 687 00:30:07,440 --> 00:30:10,680 Speaker 4: about are they actually healthy? Because of course you might 688 00:30:10,720 --> 00:30:13,600 Speaker 4: go to a restaurant and they're deep fried and you think, god, 689 00:30:13,600 --> 00:30:15,520 Speaker 4: it can that actually be healthy? So we're going to 690 00:30:15,560 --> 00:30:18,040 Speaker 4: talk about supermarket dumplings today because I think there's quite 691 00:30:18,080 --> 00:30:18,920 Speaker 4: a lot to talk about. 692 00:30:19,440 --> 00:30:19,680 Speaker 2: Now. 693 00:30:19,800 --> 00:30:22,040 Speaker 4: The first thing I am looking for in a dumpling 694 00:30:22,840 --> 00:30:25,880 Speaker 4: is has it got added flavor enhances? Because to me, 695 00:30:26,160 --> 00:30:28,680 Speaker 4: as soon as they've got added MSG, I'm not a fan. 696 00:30:28,840 --> 00:30:30,600 Speaker 4: I don't think that's good to be adding that in. 697 00:30:30,680 --> 00:30:33,320 Speaker 4: You're already it's already a product you consume with soy sauce. 698 00:30:33,800 --> 00:30:36,040 Speaker 4: So I'm pleased to say that most of the mainstream 699 00:30:36,080 --> 00:30:39,560 Speaker 4: bands and supermarkets no longer contain added MSG. And we 700 00:30:39,680 --> 00:30:42,520 Speaker 4: have spoken about the Audi dumplings, which are extremely cost effective, 701 00:30:42,560 --> 00:30:44,560 Speaker 4: and they too have a very clean list in terms 702 00:30:44,560 --> 00:30:46,920 Speaker 4: of no added MSG. I've just done a bit of 703 00:30:46,920 --> 00:30:49,600 Speaker 4: a WRECKI in the main supermarket brands, and it's generally 704 00:30:49,600 --> 00:30:52,320 Speaker 4: only the cheaper brands that sort of retail for that 705 00:30:52,920 --> 00:30:55,200 Speaker 4: it's a cheaper price point per packet at four or 706 00:30:55,240 --> 00:30:57,720 Speaker 4: five dollars, those brands do tend to still contain it, 707 00:30:57,760 --> 00:31:01,120 Speaker 4: whereas the main ones, which is Diana Chair and Mister Chen's, 708 00:31:01,680 --> 00:31:04,720 Speaker 4: those brands don't have it in which is great. Now 709 00:31:04,920 --> 00:31:08,360 Speaker 4: the indicator of dumpling quality is the percentage of protein 710 00:31:08,480 --> 00:31:10,600 Speaker 4: or pork in it. Now, obviously that's different if you're 711 00:31:10,600 --> 00:31:13,920 Speaker 4: having vegetarian dumplings, but if you're having traditional whether it's 712 00:31:13,960 --> 00:31:17,560 Speaker 4: pork or chicken, whichever, And basically the higher the percentage 713 00:31:17,920 --> 00:31:20,120 Speaker 4: of meat in there, the better and the shorter the 714 00:31:20,240 --> 00:31:22,320 Speaker 4: ingredient list is leanne and I've discussed today when it 715 00:31:22,320 --> 00:31:25,480 Speaker 4: comes to the processing of food. So the highest amounts 716 00:31:25,480 --> 00:31:28,719 Speaker 4: of protein you'll find ranges from about twenty five up 717 00:31:28,800 --> 00:31:32,240 Speaker 4: to even thirty nine percent in one of them. Now, 718 00:31:32,560 --> 00:31:35,560 Speaker 4: they're tricky with the labels because what they do they 719 00:31:35,600 --> 00:31:38,440 Speaker 4: say the filling is sixty percent, and then you've got 720 00:31:38,480 --> 00:31:41,360 Speaker 4: to work backwards how much percentage of the pork or chicken. 721 00:31:41,400 --> 00:31:44,720 Speaker 4: It is some at the bottom will say overall amount, 722 00:31:45,120 --> 00:31:47,440 Speaker 4: but I'm looking for at least twenty five and as 723 00:31:47,440 --> 00:31:49,200 Speaker 4: I said that one of the diner chains got to 724 00:31:49,240 --> 00:31:52,600 Speaker 4: thirty nine percent chicken, which is huge. So the other 725 00:31:52,800 --> 00:31:55,440 Speaker 4: thing I want to say about dumplings is that whether 726 00:31:55,480 --> 00:31:58,080 Speaker 4: you prefer chicken or pork, can you find one that's 727 00:31:58,080 --> 00:32:01,360 Speaker 4: twenty five thirty thirty five percent protein, which are certainly available. 728 00:32:02,200 --> 00:32:04,320 Speaker 4: I would say that you have to remember that dumplings 729 00:32:04,320 --> 00:32:06,840 Speaker 4: in isolation are not a meal. So if you just 730 00:32:06,880 --> 00:32:10,200 Speaker 4: have twelve fifteen dumplings, it's too much. A serve of 731 00:32:10,280 --> 00:32:13,840 Speaker 4: dumplings I would say is about six maybe eight, And 732 00:32:13,880 --> 00:32:16,880 Speaker 4: then you have to complete the meal with the vegetable component. 733 00:32:17,320 --> 00:32:20,480 Speaker 4: So for example, if you use cauliflower rice as the base, 734 00:32:20,520 --> 00:32:22,840 Speaker 4: that you can do as a fried rice, or you 735 00:32:22,960 --> 00:32:26,200 Speaker 4: might do it with greens, your bockchoy or your Asian greens. 736 00:32:26,480 --> 00:32:28,600 Speaker 4: You've got to complete the meal. And when you complete 737 00:32:28,600 --> 00:32:30,760 Speaker 4: the meal, you only will get through six or eight 738 00:32:30,840 --> 00:32:33,280 Speaker 4: or so dumplings, because what happens is if you just 739 00:32:33,280 --> 00:32:35,720 Speaker 4: put all of that product with the soy in your bowl, 740 00:32:35,720 --> 00:32:37,400 Speaker 4: you'll eat one hundred of them because they've got a 741 00:32:37,400 --> 00:32:40,440 Speaker 4: really moorish taste because of the yamami flavor coming from 742 00:32:40,440 --> 00:32:43,640 Speaker 4: the soy sauce. So that's probably my main message. The 743 00:32:43,680 --> 00:32:46,880 Speaker 4: main supermarket brands are pretty good. Short of the ingredient lists, 744 00:32:46,880 --> 00:32:48,800 Speaker 4: the better look for the ones with at least twenty 745 00:32:48,840 --> 00:32:51,880 Speaker 4: five up to thirty thirty five percent protein pork, whichever 746 00:32:51,920 --> 00:32:52,640 Speaker 4: your filling is. 747 00:32:53,240 --> 00:32:55,400 Speaker 3: And then you've got to complete it as a meal. 748 00:32:55,560 --> 00:32:59,240 Speaker 4: A dumpling meal is not twenty dumplings, it's six eight, 749 00:32:59,280 --> 00:33:01,760 Speaker 4: maybe ten few you're a big guy, but yeah, you've 750 00:33:01,760 --> 00:33:03,600 Speaker 4: got to bulk the meal out and put the rest 751 00:33:03,600 --> 00:33:05,800 Speaker 4: of it in the plate, otherwise you'll just keep eating them. 752 00:33:06,320 --> 00:33:08,400 Speaker 1: Yeah, and also the way you cook it, obviously, because 753 00:33:08,400 --> 00:33:10,320 Speaker 1: I think a lot of you know, restaurants and young 754 00:33:10,360 --> 00:33:13,680 Speaker 1: trap places offer like steamed options but also the deep 755 00:33:13,720 --> 00:33:16,840 Speaker 1: fried options. But even the steamed options are not completely steamed. 756 00:33:17,040 --> 00:33:18,800 Speaker 1: Often what they do is they fry the bottom of 757 00:33:18,840 --> 00:33:21,400 Speaker 1: them off to make them nice and crispy on one side, 758 00:33:21,440 --> 00:33:22,840 Speaker 1: and then they put water in the pan and then 759 00:33:22,840 --> 00:33:25,239 Speaker 1: they steam them after that, so there is still you know, 760 00:33:25,760 --> 00:33:27,720 Speaker 1: a bit of extra oil if you are getting them 761 00:33:27,760 --> 00:33:30,200 Speaker 1: from like dimsem places as well. How I like to 762 00:33:30,240 --> 00:33:32,360 Speaker 1: do it at home, Sousie is use you know my pants, 763 00:33:32,400 --> 00:33:34,200 Speaker 1: spray a little bit of oil in there, fry the 764 00:33:34,200 --> 00:33:36,440 Speaker 1: bottom off, but not nothing too crazy. I'm not adding 765 00:33:36,480 --> 00:33:38,280 Speaker 1: a quarter of a cup of olive oil or anything 766 00:33:38,280 --> 00:33:40,480 Speaker 1: into my pan. And then I'll pour about half a 767 00:33:40,480 --> 00:33:42,160 Speaker 1: cup of water in there, put the lid on, and 768 00:33:42,240 --> 00:33:45,040 Speaker 1: steam them until the water runs dry, essentially, take the 769 00:33:45,080 --> 00:33:46,680 Speaker 1: lid off, and then just move them around the pan 770 00:33:46,720 --> 00:33:48,560 Speaker 1: to christmen them for the last couple of minutes. And 771 00:33:48,600 --> 00:33:50,880 Speaker 1: I find that that makes them like really nice in crispy. 772 00:33:51,040 --> 00:33:53,600 Speaker 1: And then in my separate pan, I'm making my veggies essentially, 773 00:33:54,040 --> 00:33:54,920 Speaker 1: and I like to serve my. 774 00:33:54,880 --> 00:33:57,440 Speaker 2: Doublings with broccolini, zucchini, mushrooms. 775 00:33:57,480 --> 00:33:59,680 Speaker 1: I'll put a little bit of ginger and garlic in 776 00:33:59,720 --> 00:34:01,760 Speaker 1: my pan as well, and then sometimes I'll throw in 777 00:34:01,800 --> 00:34:03,560 Speaker 1: a little bit of Asian greens, like some buck tooy 778 00:34:03,640 --> 00:34:05,640 Speaker 1: or some puck choy as well, because I do like 779 00:34:05,680 --> 00:34:07,640 Speaker 1: to serve at least sort of a third to a 780 00:34:07,720 --> 00:34:10,160 Speaker 1: half a plate of vegetables with my dumplings, and like you, 781 00:34:10,560 --> 00:34:13,759 Speaker 1: I would tend to do. I probably do between six 782 00:34:13,840 --> 00:34:15,800 Speaker 1: to ten depending on the size. You know, sometimes you 783 00:34:15,840 --> 00:34:18,839 Speaker 1: can get quite long ones, whether they're dumplings, whether they're gooses, 784 00:34:18,920 --> 00:34:21,319 Speaker 1: whether they're you know, sometimes those little soup dumplings are 785 00:34:21,360 --> 00:34:24,239 Speaker 1: quite small. Sometimes other goosas are quite big as well, 786 00:34:24,239 --> 00:34:26,000 Speaker 1: So it really does depend on the size of it. 787 00:34:26,160 --> 00:34:28,720 Speaker 1: But overall, ideally you'd like to get in about twenty 788 00:34:28,760 --> 00:34:31,680 Speaker 1: grams of protein overall, but to get in twenty proteins, 789 00:34:31,719 --> 00:34:35,440 Speaker 1: if that means that you're eating twenty dumplings, you probably 790 00:34:35,840 --> 00:34:36,759 Speaker 1: want to find. 791 00:34:36,480 --> 00:34:38,240 Speaker 2: That protein in another source. 792 00:34:38,400 --> 00:34:40,560 Speaker 4: Put it that way, true, true, true, true, But yeah, 793 00:34:40,560 --> 00:34:42,680 Speaker 4: we're big fans. But it's just getting the balance right 794 00:34:42,719 --> 00:34:44,560 Speaker 4: in the portion control is key. 795 00:34:44,840 --> 00:34:46,880 Speaker 1: Absolutely, oh souzi. It brings us to the end of 796 00:34:46,920 --> 00:34:49,920 Speaker 1: another episode of the Nutrition Couch. Again, we thank you 797 00:34:49,960 --> 00:34:52,160 Speaker 1: for you listening and for your support. We couldn't do 798 00:34:52,200 --> 00:34:54,200 Speaker 1: this without you, guys, and we're so proud to have 799 00:34:54,280 --> 00:34:57,000 Speaker 1: our little family of nutrition catch listeners every week. So 800 00:34:57,080 --> 00:34:58,799 Speaker 1: if you know that your diet needs a little bit 801 00:34:58,800 --> 00:35:01,960 Speaker 1: more protein and you weren't where, we have designed a 802 00:35:02,120 --> 00:35:05,719 Speaker 1: particular formulated high protein range of supplements at designed by 803 00:35:05,800 --> 00:35:08,840 Speaker 1: Dietitians dot Com. We have our Nourish Women's Hormone Blend, 804 00:35:08,840 --> 00:35:11,319 Speaker 1: and we have our Nurish pre and Probotic gut House 805 00:35:11,320 --> 00:35:13,279 Speaker 1: Blend as well, so you'll find both of them at 806 00:35:13,280 --> 00:35:16,239 Speaker 1: designed Bydietitians dot com. Thank you for listening and we 807 00:35:16,280 --> 00:35:18,200 Speaker 1: will catch you guys on next week's episode. 808 00:35:18,440 --> 00:35:19,120 Speaker 3: Have a great week.