Speaker 1: Do you weigh yourself regularly or maybe only when you're
Speaker 1: trying to lose weight, or maybe your preference to measure
Speaker 1: is to actually track your progress using photos or some
Speaker 1: other form of body composition. On today's episode of The
Speaker 1: Nutrition Couch, we dive deep into the specifics of body
Speaker 1: composition and what we should be aiming for as we
Speaker 1: move through our twenties, thirties, forties and beyond. Hi, I'm
Speaker 1: Leanne Ward and I'm Cussie Burrow, and together.
Speaker 2: We bring you The Nutrition Couch, the weekly.
Speaker 1: Podcast that keeps you up to date on everything that
Speaker 1: you need to know in the world of nutrition as
Speaker 1: well as body composition. Today we talk about the controversial
Speaker 1: issue of ultra process foods and share what exactly the
Speaker 1: difference is between a process and an ultra process food.
Speaker 1: We've also found a new dessert in the supermarket potentially
Speaker 1: linked to some healthy skin benefits, and our listener question
Speaker 1: is all about one of our favorites, dumplings. But to
Speaker 1: kick us up today, Susie I wanted to have a
Speaker 1: quick chat about ultra process foods because we received a
Speaker 1: quite negative comment on our podcast reviews, where somebody just
Speaker 1: two stars on the podcast Susie for cooling the Red
Speaker 1: Drop Daily Chips, which we were discussing a couple of
Speaker 1: podcasts back, which literally just have potato, salt and oil,
Speaker 1: and you and I had a bit of a convos
Speaker 1: slash little debate about whether they were a process or
Speaker 1: an ultra processed food, and I think we landed on
Speaker 1: the fact that they are about a process food based
Speaker 1: on the ingredients were far better than some of the
Speaker 1: other chips in the supermarket aisle, and somebody basically was
Speaker 1: not happy with that and left us two stars for that,
Speaker 1: which I just think is a little bit petty because
Speaker 1: we've given how many years and years of free episodes away,
Speaker 1: So that's a whole other issue. On very upset about that.
Speaker 1: We take our ratings very seriously, don't we, hear, Susie.
Speaker 1: We give away so much free time and value.
Speaker 2: To our listeners. We're a bit upset about that.
Speaker 1: But also I thought it was important to go through
Speaker 1: the definition of exactly what an ultra process food is
Speaker 1: because it's a large difference between what is considered a
Speaker 1: process food, and we do know that we eat many
Speaker 1: process foods every day, and processed foods are still very healthy.
Speaker 1: Essentially anything that's in a packet with a label on
Speaker 1: it has some level of processing to it. Might be yogurt,
Speaker 1: it might be milk, it might be rolled oats, it
Speaker 1: might be there's another example like a beautiful dense whole
Speaker 1: grain bread like our burg and soiling that we know
Speaker 1: that we love. So there are all examples of processed
Speaker 1: foods because they were very tin fish tuna yep tin
Speaker 1: yep tin tuna a great example. So they're all very
Speaker 1: different to how they're found in their very natural form,
Speaker 1: right versus. The difference between a process and an ultra
Speaker 1: process food is that level of processing takes that next step,
Speaker 1: and typically the level of ingredients in there are not
Speaker 1: I guess good or healthy for your your health long term.
Speaker 1: So I found a little bit of a definition in
Speaker 1: terms of ultra processed foods. So what they're basically designed
Speaker 1: for is manufacturers create these ultra processed foods to create
Speaker 1: highly profitable you know, foods to basically bring in additional
Speaker 1: money into their businesses because they want to make these
Speaker 1: foods taste good. Think about things like you know pringles
Speaker 1: for example, like the slogans what is it something about you?
Speaker 2: Once you podcast stop?
Speaker 1: Something like that so basically who they want you to
Speaker 1: eat more and more and more of it. So they
Speaker 1: typically will put a lot of fat, a lot of sugar,
Speaker 1: a lot of salt, a lot.
Speaker 2: Of these extra additives into.
Speaker 1: These foods, whereas if you were making some potato chips
Speaker 1: yourself at home, they're not things that you would typically
Speaker 1: add at home. So ultra processed foods tend to be
Speaker 1: highly palatable, tend to be very convenient, you know, packaged,
Speaker 1: and they tend to have quite a long ingredient list
Speaker 1: as well, compared to just what we would call a
Speaker 1: processed foods, which we know can still be very healthy,
Speaker 1: and a lot of what we would call whole foods
Speaker 1: or you know, relatively whole foods, things like yoga tin
Speaker 1: tuna can still be termed process but in a good
Speaker 1: way where we still would want to actively include those
Speaker 1: things regularly in adult So I just wanted to let
Speaker 1: our listeners know a really practical way of, I guess,
Speaker 1: identifying the difference between an ultra process food and a
Speaker 1: process food. So my big tip for our listeners, Susie,
Speaker 1: is to really check the list of ingredients you're not
Speaker 1: going to really know based on the nutrition information panel,
Speaker 1: whether a food is processed versus ultra process you have
Speaker 1: to identify the ingredient list. Don't worry what it says
Speaker 1: on the front package marketing. It doesn't matter if it's
Speaker 1: gluten free, it doesn't matter, if it's organic, it doesn't
Speaker 1: matter if it's low sugar.
Speaker 2: Flip it, over.
Speaker 1: Look at the ingredient list and actually go by the
Speaker 1: ingredients one by one. And a big characteristic of an
Speaker 1: ultra process food which there's a I guess.
Speaker 2: A definition called NOVA and OVA which.
Speaker 1: Sort of defines an ultra processed food to say that
Speaker 1: it's a food substance or ingredients which you would either
Speaker 1: never or very rarely use in your kitchen. So if
Speaker 1: the ingredient list of this product that you've picked up
Speaker 1: has an ingredient in there that you've never found in
Speaker 1: your kitchen or pantry or very very rarely have ever
Speaker 1: used in a recipe, if that is found on the
Speaker 1: ingredient label, it is very likely the definition of an
Speaker 1: ultra processed food. So some ingredients Susie would be high
Speaker 1: fouct dose corn syrup, hydrogenated types of vegetable oils, hydrogenlyzed
Speaker 1: types of proteins. You wouldn't actually put that kind of
Speaker 1: stuff into your food at home. So a lot of
Speaker 1: these like high protein based I guess products such as
Speaker 1: protein chips and protein bars and protein you know, musli bars.
Speaker 3: Bread, the pizza bases that we've spoken.
Speaker 1: About exactly ultra process types food. Can these be by definition,
Speaker 1: I guess healthy and food into your macros be lower calorie,
Speaker 1: be higher fiber. Absolutely, but food companies are specifically manufacturing
Speaker 1: them that way in order to you know.
Speaker 2: Appear healthier.
Speaker 1: So it's a bit of a trade of between the
Speaker 1: calories and macros look great. But also what is this
Speaker 1: ingredient list that we don't realize or know of some
Speaker 1: of these ingredients on that list, So there also tends
Speaker 1: to be a lot of additives in there and additional things.
Speaker 1: It might be emulsifies, it might be flavor enhancers. It
Speaker 1: might be thickeners. It might be sweeteners. It might be
Speaker 1: bulking agents, foaming jelling, extra multifying salt, extra colors, extra flavors,
Speaker 1: glazing agents. All of these additives again are not something
Speaker 1: that you would add to say a banana bread if
Speaker 1: you're baking it at home, if you're baking some cookies
Speaker 1: with your toddler, you wouldn't be adding things in such
Speaker 1: as flavor andhandsers and emosifies and sweetness and thickeners and
Speaker 1: foaming agents and gels. So the addition of those things
Speaker 1: as well tend to make it more of an ultra
Speaker 1: process food. Now, when not saying that you can't ever
Speaker 1: have an ultra processed food, you absolutely can. But it
Speaker 1: is about the amount and how regularly you have those things,
Speaker 1: and the less of those things in our diet, the
Speaker 1: better it is going.
Speaker 2: To be overall for our health.
Speaker 1: So a lot of these food companies will use a
Speaker 1: lot of these extra additives, the emulsifies, the bulking agents,
Speaker 1: the glazing gels, the thickeners, the sweetness for the palatability
Speaker 1: of that food, but also sometimes to extend the shelf
Speaker 1: life and just make sure that food can you know,
Speaker 1: last on the shelf for two, four, six, twelve months time,
Speaker 1: because if it was a fresh something like an apple,
Speaker 1: for example, it's only going to last, you know, a
Speaker 1: couple of weeks and that it will be rotten if that.
Speaker 1: So it is used to extend the sh life for
Speaker 1: some of the products, but also a lot of it
Speaker 1: is used also to extend the palatability of the product
Speaker 1: and make it so that you want more and more
Speaker 1: and more. So you know, food companies are very smart.
Speaker 1: They want you to buy more because when you buy,
Speaker 1: the more profit that they make. So that for me,
Speaker 1: sus is really the definition of an ultra processed food
Speaker 1: versus the processed food.
Speaker 2: And again, if we go back to.
Speaker 1: That definition of our Red Rock Deli sea salt, only
Speaker 1: only the sea salt one where it's got potato, it's
Speaker 1: got oil, and it's got salt. That to me, I'm
Speaker 1: going to stand my ground and I still believe that
Speaker 1: is a process food.
Speaker 2: Does that mean that it is healthy? Not necessarily.
Speaker 1: Does that mean that it's something that we should be
Speaker 1: regularly consuming in our diet. No, I'm not going to
Speaker 1: recommend people consume potato chips every day, even though it's
Speaker 1: a healthier variety of some of the other types of
Speaker 1: potato chips on the market. So there's a lot of
Speaker 1: nuances that go into what makes up a food, what
Speaker 1: makes it healthy? Is it something that we recommend every
Speaker 1: single day? So this was purely just a discussion on
Speaker 1: the differences between process and old to process foods. But
Speaker 1: it doesn't actually mean that our processed food is, you know,
Speaker 1: should be consumed more often because we know that there
Speaker 1: are more whole food based types of processed foods and
Speaker 1: more sometimes or soul foody types of ultra process foods
Speaker 1: that we probably don't want too much of in our diet. Particularly,
Speaker 1: weight control is an issue because something like a potato
Speaker 1: chip is quite high calorie and not that filling compared
Speaker 1: to something like a tub of Greek yogurt, which is
Speaker 1: quite filling and is quite high in protein. You might
Speaker 1: get some added calcium benefits as well. So when we're
Speaker 1: looking at whether a food is healthy and when we
Speaker 1: want to have it regularly, we also want to look
Speaker 1: at what are the nutrients it's providing our body and
Speaker 1: the overall energy density of that food as well in
Speaker 1: terms of how often we really should be consuming it.
Speaker 1: What are your thoughts on ultra processed foods? Do you
Speaker 1: believe that our two star rating was a it's valid
Speaker 1: on that once.
Speaker 4: I just want to say to our listeners that Leanne
Speaker 4: takes our ratings very seriously, very she really is very
Speaker 4: upset about this. I, on the other hand, after years
Speaker 4: of being in the media, choose not to look at
Speaker 4: my comments ratings, because I think if you don't like it,
Speaker 4: bad luck, don't listen. But what I will say about
Speaker 4: ulture process, you're a lot younger than me, so the
Speaker 4: novelty are aware of and you'll get to the point
Speaker 4: where you.
Speaker 3: Don't look at it anymore.
Speaker 4: But going back to that, for me, it's the length
Speaker 4: of the ingredient list alone. If I look at an
Speaker 4: ingredient list and it's a mile long, and we've certainly
Speaker 4: covered it, most recently in some of the higher protein
Speaker 4: pizzas and wraps, you know, you look and it's like
Speaker 4: twenty thirty ingredients, and certainly ingredients you don't recognize. This
Speaker 4: is a conversation I have on a daily basis with
Speaker 4: my clients because they all love to eat snack bars.
Speaker 4: Now I do use some snack bars. There's some protein
Speaker 4: bars I might use, particularly to keep as a backup
Speaker 4: in your handbag or your workcase. And certainly there's some
Speaker 4: brands that like a nutbar, brands that can be better,
Speaker 4: but for me, they're still pretty processed. And in the
Speaker 4: case of many of the protein bars, they're absolutely ultra
Speaker 4: processed foods.
Speaker 3: They don't look like food.
Speaker 4: The ingredients are heavily manipulated to make it into a
Speaker 4: palatable substance, because protein in nice doesn't taste amazing, So
Speaker 4: to get a higher protein snack bar, you have to
Speaker 4: heavily formulate. Now I'm not saying they don't have a role,
Speaker 4: and it's certainly better than picking up a fast food meal.
Speaker 4: But my argument is to the clients, don't des grab
Speaker 4: the bar because you like it it's sweet, It's still
Speaker 4: much more process It's not going to be as filling
Speaker 4: as if you make yourself some yogurt with granola and berries,
Speaker 4: or some beautiful grain crackers with cheese and tomato. That's
Speaker 4: real food. It's completing it. It's got a fresh component.
Speaker 4: It's going to be much more satisfying. It's going to
Speaker 4: take time to eat. You know, if you eat a
Speaker 4: protein bar, they can have one fifty one eighty two
Speaker 4: hundred calories and they're gone in three bytes and you
Speaker 4: don't even notice. And all my clients love to eat
Speaker 4: the bars, it's their preference, and they forget all the
Speaker 4: fresh food that goes with it. So for me, those
Speaker 4: foods are the backups. They're things you might have on
Speaker 4: special occasions. In many cases as dieticians. Let's be honestly,
Speaker 4: and we don't think of them as food. They're heavily
Speaker 4: formulated products. So yeah, without spending hours in the supermarket,
Speaker 4: if you scan an ingredient list and you have to
Speaker 4: recognize half the stuff, it's probably not that healthy, which
Speaker 4: is an argument that comes up often with pre made
Speaker 4: marinades and sauces, because yeah, if I'm thinking about sources
Speaker 4: i'd use at home, it's extraversion olive oil, bit of
Speaker 4: sour cream, bitter yogurt, bit of evaforated meal. Like, I
Speaker 4: don't have a lot of pre made marinads and sauces
Speaker 4: because when you look at them, they're so heavily formulated,
Speaker 4: in processed. They're absolutely ultra processed to make things taste good.
Speaker 4: And my argument is you better to stick to more
Speaker 4: natural flavors without incorporating those into your diet. So I
Speaker 4: think this is an ongoing conversation that nutrition professionals are
Speaker 4: up in arms in arguing that labeling foods ultra process
Speaker 4: versus process is taking away from the key message. For me,
Speaker 4: it's semantics. It's very easy to see if for foods
Speaker 4: overly processed, and I think it's safe to say the
Speaker 4: less of those foods you have in your diet, the better,
Speaker 4: all right, Well, moving on land, there was something that
Speaker 4: crossed my path last week talking to some of my clients.
Speaker 4: And I was talking to one of my ladies in
Speaker 4: her late forties, and she's here because her goal is
Speaker 4: to lose some body fat. You know, she wants to
Speaker 4: lose sort of eight ten fifteen kilos, and she's kind
Speaker 4: of coming out of that period with her kids. She's
Speaker 4: got more time to focus on herself. And you know,
Speaker 4: we were just talking about weight in general, and I
Speaker 4: said to her, look, the scales are important, absolutely, we
Speaker 4: do want to make sure you're in fat loss and
Speaker 4: losing size. But even for me at the age bracket
Speaker 4: you're in, it's actually much more important to me that
Speaker 4: your waist is coming down because that's a direct measure
Speaker 4: of fat loss. And her waist is in its mid nineties,
Speaker 4: which is suggestive she's got at least ten kilos of
Speaker 4: body fat to lose. And I definitely want my ladies
Speaker 4: waste in their low eighties, if not slightly below. If
Speaker 4: I can get a waste to seventy five seventy am,
Speaker 4: I'm very happy because that's certainly a marker of disease risk,
Speaker 4: but I thought it warranted a conversation about that. Leanne
Speaker 4: and you had a good example about one of your
Speaker 4: clients as well, because when I'm working with my women
Speaker 4: in their forties and fifties, I want them to build
Speaker 4: a body that is strong and functional into their senior years,
Speaker 4: because it's not better to be thin, even though aesthetically
Speaker 4: we might feel into certain clothes. Certainly, observing people I
Speaker 4: know who are overly thin, I also know that they've
Speaker 4: got very little muscle mass because they've either lost a
Speaker 4: lot of weight even using drugs like oz and peak,
Speaker 4: and lost a lot of muscle mass, and I can
Speaker 4: see that their frame is small and they're almost getting
Speaker 4: a hunched overlook. So I can see as they get
Speaker 4: older that lack of muscle mass is not going to
Speaker 4: protect their skeleton. They're going to be more prone to
Speaker 4: falls and fractures, and it's a frail type physique. Whereas
Speaker 4: I see my women and even myself as sure we
Speaker 4: could all be five kilos lighter, but is it not
Speaker 4: better to be strong and functional and maintain that level
Speaker 4: of muscle mass with a lean wist, because that is
Speaker 4: going to lean your body in good shape. To keep
Speaker 4: very active, to lift and play with your grandchildren, to
Speaker 4: be off to hype for long periods of time, and
Speaker 4: as long as that WISTE measurement is low. In many cases,
Speaker 4: I don't really care what the weight is as long
Speaker 4: as you are functionally fit and feeling good in your body.
Speaker 4: So that might be eighty kilos, but if you've got
Speaker 4: a waste of eighty two, I'm actually not worried about it.
Speaker 4: So I just think it's good to talk about the
Speaker 4: importance of body composition. And the example we wanted to
Speaker 4: give was when you do lose weight, and in particular
Speaker 4: for our listeners who perhaps are planning tour of lost
Speaker 4: large amounts of weight, it is impossible to just lose
Speaker 4: body fat without losing muscle mass. They go together. The
Speaker 4: body doesn't say, oh, well, I'm only going to lose
Speaker 4: body fat. It's a cycle and you will lose both.
Speaker 4: So certainly, when we're starting out with our clients, we
Speaker 4: are prepared to accept somebody fat and muscle mass loss.
Speaker 4: And the question came up because my client had noticed
Speaker 4: a drop on the body composition scales in her muscle mass,
Speaker 4: and I said, as long as it's relatively small compared
Speaker 4: to the fat mass. I'm happy, but ultimately we do
Speaker 4: need to pull the muscle mass down. So say, if
Speaker 4: you're losing ten kilos, probably one or two of that
Speaker 4: will be muscle mass. And then over time, once I've
Speaker 4: got your weight down to where you want to be
Speaker 4: or your waist, let's do a body composition scan and
Speaker 4: see where your body fat is sitting, but also your
Speaker 4: muscle mass, and in some cases that will then direct
Speaker 4: the style of training you do. Because if you've never
Speaker 4: trained in your life, if you didn't from athletic background,
Speaker 4: if you didn't do a lot of sports as kids,
Speaker 4: if you've never lifted weights, your muscle mass is probably
Speaker 4: relatively low for your age and your size, and as
Speaker 4: you get older, we probably do want to build some
Speaker 4: of that tissue through your torso, through your legs, through
Speaker 4: your buttocks, so that you're creating a strong frame that
Speaker 4: is fit and agile as you get older, so to
Speaker 4: me as part of that journey. Sure, and this is
Speaker 4: particularly relevant for anyone using a weight loss medication like
Speaker 4: ozen Peak, where you will lose large amounts of weight,
Speaker 4: it's okay to bring it down slightly get to where
Speaker 4: you want to be focused on a waste measurement as
Speaker 4: a measure of body fat loss, and then over time
Speaker 4: will scan you and rebuild your body composition so you're
Speaker 4: strong and fit and agile to move through those senior years.
Speaker 4: So it's like a project to set you up for
Speaker 4: a strong and fit and healthy middle late period through
Speaker 4: your life.
Speaker 1: Absolutely, and I'm super super passionate about that as well,
Speaker 1: particularly with my ladies, because we do know that the
Speaker 1: research shows that once you hit the age of forty,
Speaker 1: your muscles drops off by about two to three percent
Speaker 1: every year.
Speaker 2: So it is.
Speaker 1: Literally that age old saying, what is it that if
Speaker 1: you don't use it, you'll lose it? Basically, So if
Speaker 1: you're not utilizing and building your muscle mass, it will
Speaker 1: slowly decrease over time.
Speaker 2: And that is just you in a normal state.
Speaker 1: If you put yourself into a calorie deficit to drop
Speaker 1: some body weight, as Susie said, naturally a small amount
Speaker 1: of that will be hopefully a lot of that will
Speaker 1: be fat loss, and naturally some of that will be
Speaker 1: a little bit of muscle mass as well. There are
Speaker 1: some things that you can do, and certainly this is
Speaker 1: where I work a lot with my clients to say,
Speaker 1: all right, we want to minimize as much muscle loss
Speaker 1: as possible and really try to hold onto that muscle
Speaker 1: mass and really try to just drop body fat. And
Speaker 1: you can do that by making sure the calorie deficit
Speaker 1: is only slight. You know, if you're going to drop
Speaker 1: ten kilo super quickly, you do some awful crash diet
Speaker 1: and you get ten kilos off in eight weeks or something,
Speaker 1: the large majority of that may potentially be muscle mass.
Speaker 1: But if you do it in the right way, where
Speaker 1: you've dropped ten kilos slowly and sustainably over six to
Speaker 1: twelve months, you're very likely going to hold onto that
Speaker 1: precious muscle mass. So there's slower you lose it. The
Speaker 1: better it is from a muscle and a metabolic perspective. Also,
Speaker 1: the higher your protein intake is, the more likely you
Speaker 1: are to hold onto that muscle mass. Also, if your
Speaker 1: protein intake is more evenly distributed throughout the day, the
Speaker 1: more likely you are to hold onto that muscle mass.
Speaker 2: And that comes into reason.
Speaker 1: If you're eating three and a half grams of protein
Speaker 1: per kilo of body weight, it's just far too much,
Speaker 1: so more is not better. But you absolutely need to
Speaker 1: have enough protein and as much as possible evenly spread
Speaker 1: that throughout the day. And the third thing we want
Speaker 1: to do to try and retain as much muscle mass
Speaker 1: as possible is do some form of weight or resistance training.
Speaker 1: The guidelines say at a minimum of twice a week. Ideally,
Speaker 1: I like my ladies if we can aiming for three
Speaker 1: to four sessions a week. And this is where I
Speaker 1: take a lot of my ladies who might come to
Speaker 1: me with the goal of, say ten kilos of weight loss,
Speaker 1: and they're in those you know, peri or metopause or years,
Speaker 1: and I might say, all right, we've got to drop
Speaker 1: ten kilos of body fat, but we want to maintain
Speaker 1: as much muscle mass as possible.
Speaker 2: Typically, those ladies in that.
Speaker 1: Sort of fifty forty five fifty year age group are
Speaker 1: walking or doing some form of like coladoes or hot yoga.
Speaker 1: And that's where I will flip that and say, okay, cool,
Speaker 1: I don't mind you doing that, but let's do that
Speaker 1: on two to three days of the week, and I
Speaker 1: want you to start with. It might be a PT,
Speaker 1: it might be some home based workouts. It might be
Speaker 1: going to train with their you know, teenage son who
Speaker 1: who knows a lot about weightlifting, all that sort of thing,
Speaker 1: and just training in their home gym. So we'll get
Speaker 1: them started on some form of resistance or weight based
Speaker 1: training program to start with two days a week, and
Speaker 1: then what we find is that they actually start to
Speaker 1: enjoy it. They love how functionally fit they're becoming. They
Speaker 1: can carry all the shopping in with you know, from
Speaker 1: the car with you know, in one trip, instead of
Speaker 1: having to do two or three trips. They can play
Speaker 1: with the grand kids, they can toss them up in
Speaker 1: the air. They love that feeling and feeling fit and strong,
Speaker 1: and they naturally will build off two days a week
Speaker 1: and increase to three and increase to four. So over
Speaker 1: time they're choosing to get stronger as their body gets,
Speaker 1: you know, functionally more fit. So they're a couple of
Speaker 1: things that we can do to really ensure that we
Speaker 1: minimize as much muscle loss as possible. Is keeping our
Speaker 1: protein intake higher and evenly distribute it throughout the day,
Speaker 1: not putting ourselves in too large of a calorie deficit.
Speaker 1: Anything over about twenty percent, you're very likely going to
Speaker 1: be eating into that muscle mass a little bit more.
Speaker 1: And also making sure that the slower you lose it
Speaker 1: kind of the better it is. And doing some form
Speaker 1: of resistance training at a minimum of two but ideally
Speaker 1: sort of three to four days a week if you can.
Speaker 1: If you can't fit that in no worries. You just
Speaker 1: do what you can. But you've got to do something.
Speaker 1: Gone to the days where it's like, oh, you'll be fine,
Speaker 1: just pick up some weight training in your seventies, Absolutely not.
Speaker 1: By then you're probably already osteoporotic. You've probably got some
Speaker 1: form of sycopenia or muscle wasting already going on, and
Speaker 1: it's probably a little bit too late. And the final
Speaker 1: thing I'll say here, su is is the gold standard
Speaker 1: when it comes to body composition is a dexa scan.
Speaker 1: So if you have never had a dexic scan in
Speaker 1: your life and you are over the age of women
Speaker 1: I say maybe fifty, I would highly recommend that you
Speaker 1: do that A to check your bone mineral density risk
Speaker 1: and your risk of something like osteoporosis, and B it
Speaker 1: can also show you your fat mass and muscle mass
Speaker 1: distribution as well. You want to make sure that if
Speaker 1: you are using it from a body composition perspective, you're
Speaker 1: going in getting that scan first thing in the morning,
Speaker 1: before you really eat or drink anything. If you're just
Speaker 1: doing it from a bone mineral density perspective, you can
Speaker 1: go at any time of the day, but like most
Speaker 1: body composition forms of measurement, you really want a measurement
Speaker 1: that can be repeated more accurately over time. So if
Speaker 1: you get that first thing in the morning, before you exercise,
Speaker 1: before you eaten, before you drink, it's more repeatable and.
Speaker 2: Accurate to measure over time.
Speaker 1: You might get a dexa once a year, and if
Speaker 1: you're doing it at the same time each day, it's
Speaker 1: far more accurate to repeat that measurement over time. So
Speaker 1: you don't want to go into a dexiclinic and get
Speaker 1: a scan at three pm after you've exercise, after you've
Speaker 1: had a couple of meals that day, because it might
Speaker 1: not be as accurate if you're going to repeat that
Speaker 1: later on. So they are highly influenced by your exercise
Speaker 1: for the day, what you've eaten, and what you've drunk.
Speaker 1: So if the goal is to use it for your
Speaker 1: bone mineral density analysis, plus also a body composition analysis
Speaker 1: to check your muscle and fat mass, you do want
Speaker 1: to get that first thing in the morning. And that's
Speaker 1: the reason why a good dexiciclinic will actually open it
Speaker 1: probably like six am, to actually allow people to get
Speaker 1: those scans quite early on before they actually commence the day.
Speaker 2: So that's the last thing I'll say.
Speaker 1: And if you've got a little bit of private health industry,
Speaker 1: you may be able to claim that dexis scan, particularly
Speaker 1: if you're getting a dietitian to interpret the results for
Speaker 1: you as well.
Speaker 3: And just one last comment.
Speaker 4: Whenever you see a diet like lose ten kilos in
Speaker 4: ten weeks, I would estimate that at least half of
Speaker 4: that is muscle mass loss. And the reason that Leanne
Speaker 4: and I can tell that is that we know how
Speaker 4: long it takes to metabolize fat. So for someone who
Speaker 4: has a lot of weight to lose, they on average
Speaker 4: can lose about a kilo a week of body fat,
Speaker 4: maybe a little bit more if they exercise a lot,
Speaker 4: but let's be honest, people who have a lot of
Speaker 4: weight to lose don't tend to be massive exercises, so
Speaker 4: it's usually about a kilo a week, whereas my Lena ladies.
Speaker 4: Initially they might lose a bit more, but it's usually fluid,
Speaker 4: and I know they're losing about half a kilo a
Speaker 4: week body fat, or about a centimeter around their waste measurement.
Speaker 4: So I guarantee you if people are losing ten kilos
Speaker 4: in ten weeks, which I don't think is feasible anyway.
Speaker 4: For most most of it is a mix of fluid
Speaker 4: and muscle, with maybe three four kilos of fat max.
Speaker 4: So don't be misled by those fad diets. And they're
Speaker 4: always pushed by people who aren't dietitians because they can
Speaker 4: say whatever they like and get those results. You'll never
Speaker 4: hear a dietitian say you can lose ten kilos in
Speaker 4: ten weeks, because you literally can't. You're losing muscle mass
Speaker 4: and stuffing at me metabolism over time.
Speaker 1: Yeah, I mean you can, but scale weight is not
Speaker 1: body fat, So that ten kilos might be, as Susie said,
Speaker 1: four or five kilos of fat mass, but four or
Speaker 1: five kilos of muscle mass. And the chances are you're
Speaker 1: going to put it back on anyway, because it was
Speaker 1: unsustainable to begin with, and when you put it back on,
Speaker 1: you're actually at a worse place than when you started
Speaker 1: because metabolically, you've down and regulated because you've been in
Speaker 1: such a huge calorie deficit. You haven't been doing the
Speaker 1: proper weight training, and you haven't been eating enough protein
Speaker 1: to get that ten kilos off, So metabolically you're far
Speaker 1: worse off, which means that not only do you put
Speaker 1: the ten kilos back on often, you put back on
Speaker 1: even more. You might put back on eleven or twelve
Speaker 1: over time, so you actually end up heavier than where
Speaker 1: you initially started, which is why we never ever recommend
Speaker 1: crash darting or fad diets or anything super restrictive to
Speaker 1: get the weight off initially. If you can't maintain what
Speaker 1: you're doing to lose the weight longer term, just on
Speaker 1: more calories, it's probably not the right diet for you,
Speaker 1: which is why we always advocate not only just working
Speaker 1: with the registered health professionals such as a dietitian or
Speaker 1: a registered nutritionist, We actually recommend that you work with
Speaker 1: somebody who understands fat loss, because not all dietitians are
Speaker 1: trained and sustainable fat loss. Not all dietitians understand how
Speaker 1: body composition works. You know, dietitians are trained fundamentally in
Speaker 1: medical nutrition therapy, but that doesn't actually cover fat loss.
Speaker 1: It's sort of an extra area of upskilling. So if
Speaker 1: the goal is body fat loss or a little bit
Speaker 1: of body composition, I would actually seek out a dietitian
Speaker 1: who's properly trained in that area, not just a normal
Speaker 1: dietitian or a normal nutritionist or a normal health coach,
Speaker 1: because chances are they don't actually know what they're doing
Speaker 1: and you could end up doing more damage metabolically to
Speaker 1: yourself long term.
Speaker 3: True.
Speaker 2: All right, well on to our next segmency.
Speaker 1: We found some collagen moves in the supermarket, So talking
Speaker 1: about process and ultra processed foods, this will be an
Speaker 1: interesting one because I had a client send this to
Speaker 1: me and she was like.
Speaker 2: What do you think?
Speaker 1: And I saw it in wool West and I just
Speaker 1: sort of said to her, look, it looks good on paper.
Speaker 2: I don't know how it tastes. It's not relatively cheap.
Speaker 1: At the same time, but also I'm sort of like,
Speaker 1: is that a whole food ingredient? Probably not, Like, I
Speaker 1: don't know how they're going to get some sort of protein.
Speaker 1: Moose is quite interesting, So I thought, let's reveal on
Speaker 1: the potty and give it a go, so it is
Speaker 1: the no way, so no way, it's pretty clever.
Speaker 2: No way.
Speaker 1: Collagen moose in chocolate flavor, twenty four gram sachet, so
Speaker 1: it looks like a single serve sashet retails for three
Speaker 1: ninety five at wool West. And it was in the
Speaker 1: you know, like the health foody type section, the protein
Speaker 1: section where you get all the protein bars. It was
Speaker 1: in that section. So the packet says no artificial colors
Speaker 1: or flavors, rich chocolate flavor, seventeen grams of protein, three
Speaker 1: grams of carbs in dairy and gluten free, and that's
Speaker 1: all I can see.
Speaker 2: Seits you.
Speaker 1: I'll get you to run through the ingredient list because
Speaker 1: I don't have that in front of me. It's sort
Speaker 1: available online.
Speaker 4: Yes, I found this is an interesting product. I hadn't
Speaker 4: seen it before. But there's huge interest in collagen as
Speaker 4: a skin booster, particularly to get a little bit older.
Speaker 4: And so it doesn't list ingredients in a similar way
Speaker 4: as the statin products would in terms of amounts and references.
Speaker 4: But it's got hydrolyzed bobine collagen peptides, so it's certainly
Speaker 4: not a vegetarian product. Bobine gelatin, natural flavors, cocoa powder
Speaker 4: at six percent, which is quite a high percentage, sodium
Speaker 4: alginate which is probably some sort of binder, a kasia
Speaker 4: which I think is a binder, gum, and stevia, so
Speaker 4: it's actually reasonably clean ingredient wise, and certainly when I
Speaker 4: take a look at the nutritional panels, so a sachet
Speaker 4: gives you less than one hundred calories just eighty three
Speaker 4: a massively and seventeen crams of broteine. Very low fat,
Speaker 4: it's like less than one grams of fat perserve and
Speaker 4: low fat product less than two grams of carbohydrate perserve,
Speaker 4: so insignificant, no sugars because they're using stevia to sweeten
Speaker 4: a little bit of dietary fiber, which is random like
Speaker 4: where's that gum? Is tiny and then very little sodium
Speaker 4: in it. So you know, for me, and if you
Speaker 4: liked this product and needed more protein in your diet,
Speaker 4: I wouldn't have an issue with my clients having it,
Speaker 4: because I haven't tried it and I don't myself like
Speaker 4: mussy type things. But if you liked it and wanted
Speaker 4: to have it as you're after dinner dessert, that's high
Speaker 4: in protein for less than one hundred calories. I give
Speaker 4: it a thumbs up. I don't know what do you think.
Speaker 1: I don't mind it, but I will say that if
Speaker 1: you need more protein in your diet from a muscle
Speaker 1: building perspective, do not use collagen. This is a huge
Speaker 1: misconception in the industry that all protein is the same.
Speaker 1: Collagen protein lacks the essential amino a said lucine, So
Speaker 1: lucine really stimulates or turns on that muscle protein synthesis.
Speaker 1: So if your goal is body recomposition, you want to
Speaker 1: drop body fat, gain a little bit of muscle mass,
Speaker 1: do not use collagen as your protein source.
Speaker 2: Sousia.
Speaker 1: I can't tell you the amount of clients who come
Speaker 1: to me and they're like, hey, I need some help.
Speaker 1: I think I'm doing pretty good, Like I'm taking collagen
Speaker 1: powder with my smoothie, so I'm getting enough protein at breakfast,
Speaker 1: and after their gym session, I'm like, ah, we need
Speaker 1: to change the collagen protein powder into a WPI to
Speaker 1: really help you build some lean muscle mass because it
Speaker 1: doesn't have enough lucine. You need to ensure that your
Speaker 1: protein powder, if it's a WPI or away based protein,
Speaker 1: it would automatically have that this is just more important
Speaker 1: for a vegan based protein or something like collagen, where
Speaker 1: it needs to have at least two to three grams
Speaker 1: of lucine per serving to actually initiate that switch, which
Speaker 1: we know that fires up that muscle protein growth essentially.
Speaker 1: So I don't like it from the fact that if
Speaker 1: you're using it as like a post workout gym kind
Speaker 1: of treat, but I don't mind it if you're just
Speaker 1: using it from a collagen perspective. So I think leave
Speaker 1: collagen as collagen. We know that there is some research
Speaker 1: around helping with skin elasticity, We know it helps with
Speaker 1: hydration in the skin. We do know that there's some
Speaker 1: good research for collagen, but that's sort of where it stops.
Speaker 1: There's nothing really that it supports anything to do with
Speaker 1: gut health or intestinal barrier. And we also do know
Speaker 1: that collagen shouldn't be used for muscle building. So to me,
Speaker 1: I kind of separate those two things, like leave collagen
Speaker 1: as collagen and leave protein as more WPI or a
Speaker 1: good blend of a vegan proten powdered with at least
Speaker 1: two to three grams of loosine in it. So that's
Speaker 1: my little side tangent to this, But I don't mind
Speaker 1: it overall as just I guess like a bit of
Speaker 1: a what is it like a sweet kind of dessert,
Speaker 1: like it's a moose, So yeah, I think it gives
Speaker 1: you a good hint of collagen.
Speaker 2: Does it list how much collagen?
Speaker 1: Because again, we know from the research that we'd ideally
Speaker 1: want at least three to five grams of collagen per
Speaker 1: serving if you're using that for the benefits of skin house.
Speaker 4: It has to be heaped, though, doesn't it because there's
Speaker 4: nothing else in it like you would think, so, well,
Speaker 4: there's only collagen peptides and bovine gelatin. That's not going
Speaker 4: to have protein direct with seventeen grams, you'd have to assume.
Speaker 1: But it makes me worry that they don't list how
Speaker 1: much collagen is in it.
Speaker 3: But if collagen peptides are the first ingredient.
Speaker 1: We've established, it in't by law that they need to
Speaker 1: need to put it in their labeling someone.
Speaker 4: But well, it's not in a strange product, but gelatin doesn't.
Speaker 4: It could be wrong here, but I don't think gelatin's
Speaker 4: coming in with protein, is it. But if the first
Speaker 4: ingredients are collagen peptides, it would have to have a
Speaker 4: reasonable amount of seventeen grams, so you would think so, yeah.
Speaker 2: I don't.
Speaker 1: Anyway, that's one for our listeners to investigate themselves. If
Speaker 1: you are taking collagen, the research is three to five grams,
Speaker 1: isn't it. I'm just pulling that number off the top
Speaker 1: of my head. I'm pretty sure.
Speaker 2: Yeah.
Speaker 4: But also, what I think with people who like something
Speaker 4: sweet after dinner, I think freezing these kind of products
Speaker 4: and using it like an ice cream can work quite well.
Speaker 1: Okay, yeah, so it's not a huge, huge, huge thumbs up,
Speaker 1: but I don't see anything really wrong with it. It
Speaker 1: is probably what I would define would you define that as.
Speaker 2: A process food? Yeah?
Speaker 3: Process?
Speaker 1: Yeah, maybe halfway between a process and ultra process food.
Speaker 1: It's really discussion for another day. But yeah, I don't
Speaker 1: see anything too wrong with it. I think for four
Speaker 1: bucks a pop, it's not like you're going to be
Speaker 1: having it every single night.
Speaker 2: That would really hit you wallet if you were.
Speaker 1: But I think, you know, occasionally is a bit of
Speaker 1: a sweet after dinner option. I don't really see too
Speaker 1: much wrong with it. I think it's fine.
Speaker 4: Yeah, okay, all right, Well onto more exciting topics. We
Speaker 4: am because we're going to talk dumplings, which is a
Speaker 4: subject very close to your in my heart.
Speaker 2: To love some dumplings.
Speaker 4: I was a late adopter of the dumplings. I didn't
Speaker 4: eat dumplings probably until about two or three years ago,
Speaker 4: which is just like, don't even ask me why. But
Speaker 4: I've now become a massive convert. And this is a
Speaker 4: listener question that came in from our Instagram to ask
Speaker 4: about are they actually healthy? Because of course you might
Speaker 4: go to a restaurant and they're deep fried and you think, god,
Speaker 4: it can that actually be healthy? So we're going to
Speaker 4: talk about supermarket dumplings today because I think there's quite
Speaker 4: a lot to talk about now. The first thing I
Speaker 4: am looking for in a dumpling is has it got
Speaker 4: added flavor enhances? Because to me, as soon as they've
Speaker 4: got added MSG, I'm not a fan. I don't think
Speaker 4: that's good to be adding that in. You're already it's
Speaker 4: already a product you consume with soy sauce. So I'm
Speaker 4: pleased to say that most of the mainstream bands and
Speaker 4: supermarkets no longer contain added MSG. And we have spoken
Speaker 4: about the Audi dumplings, which are extremely cost effective, and
Speaker 4: they too have a very clean list in terms of
Speaker 4: no added MSG.
Speaker 3: I've just done a bit of.
Speaker 4: A wreki in the main supermarket brands, and it's generally
Speaker 4: only the cheaper brands that sort of retail for that
Speaker 4: it's a cheaper price point per packet at four or
Speaker 4: five dollars. Those brands do tend to still contain it,
Speaker 4: whereas the main ones, which is Diana Chair and Mister Chens,
Speaker 4: those brands don't have it in which is great. Now,
Speaker 4: the indicator of dumpling quality is the percentage of protein
Speaker 4: or pork in it. Now, obviously that's different if you're
Speaker 4: having vegetarian dumplings, but if you're having traditional whether it's
Speaker 4: pork or chicken, whichever, And basically the higher the percentage
Speaker 4: of meat in there, the better and the shorter the
Speaker 4: ingredient list is leanne and I've discussed today when it
Speaker 4: comes to the processing of food. So the highest amounts
Speaker 4: of protein you'll find ranges from about twenty five up
Speaker 4: to even thirty nine percent in one of them. Now,
Speaker 4: they're tricky with their labels because what they do. They
Speaker 4: say the filling is sixty percent, and then you've got
Speaker 4: to work backwards how much percentage of the pork or
Speaker 4: chicken it is. Some at the bottom will say overall amount,
Speaker 4: but I'm looking for at least twenty five and as
Speaker 4: I said that one of the diner chains got to
Speaker 4: thirty nine percent chicken, which is huge. So the other
Speaker 4: thing I want to say about dumplings is that whether
Speaker 4: you prefer chicken or pork, can you find one that's
Speaker 4: twenty five thirty thirty five percent pro tem which are
Speaker 4: certainly available. I would say that you have to remember
Speaker 4: that dumplings in isolation are not a meal. So if
Speaker 4: you just have twelve fifteen dumplings, it's too much. A
Speaker 4: serve of dumplings I would say is about six maybe eight,
Speaker 4: And then you have to complete the meal with the
Speaker 4: vegetable component. So for example, if you use cauliflower rice
Speaker 4: as the base, that you can do as a fried rice,
Speaker 4: or you might do it with greens, your bockchoy or
Speaker 4: your Asian greens. You've got to complete the meal. And
Speaker 4: when you complete the meal, you only will get through
Speaker 4: six or eight or so dumplings, because what happens is
Speaker 4: if you just put all of that product with the
Speaker 4: soy in your bowl, you'll eat one hundred of them
Speaker 4: because they've got a really moorish taste because of the
Speaker 4: yamami flavor coming from the soy sauce. So that's probably
Speaker 4: my main message. The main supermarket brands are pretty good.
Speaker 4: Short of the ingredient lists, the better look for the
Speaker 4: ones with at least twenty five up to thirty thirty
Speaker 4: five percent protein pork, whichever your filling is. And then
Speaker 4: you've got to complete it as a meal. A dumpling
Speaker 4: meal is not twenty dumplings. It's six eight, maybe ten
Speaker 4: you're a big guy. But yeah, you've got to bulk
Speaker 4: the meal out and put the rest of it in
Speaker 4: the plate, otherwise you'll just keep eating them.
Speaker 1: Yeah, and also the way you cook it, obviously, because
Speaker 1: I think a lot of you know, restaurants and young
Speaker 1: trap places offer like steamed options but also the deep
Speaker 1: fried options. But even the steamed options are not completely steamed.
Speaker 1: Often what they do is they fry the bottom of
Speaker 1: them off to make them nice and crispy on one side,
Speaker 1: and then they put water in the pan and then
Speaker 1: they steam them after that, so there is still you know,
Speaker 1: a bit of extra oil if you are getting them
Speaker 1: from like dimsem places as well. How I like to
Speaker 1: do it at home, Sousie is use you know my pants,
Speaker 1: spray a little bit of oil in there, fry the
Speaker 1: bottom off, but not nothing too crazy. I'm not adding
Speaker 1: a quarter of a cup of olive oil or anything
Speaker 1: into my pan. And then I'll pour about half a
Speaker 1: cup of water in there, put the lid on, and
Speaker 1: steam them until the water runs dry, essentially, take the
Speaker 1: lid off, and then just move them around the pan
Speaker 1: to chrismen them for the last couple of minutes. And
Speaker 1: I find that that makes them like really nice in crispy.
Speaker 1: And then in my separate pan, I'm making my veggies essentially,
Speaker 1: and I like to serve my dodumplings with broccolini, zucchini, mushrooms.
Speaker 2: I'll put a little bit of ginger and.
Speaker 1: Garlic in my as well, and then sometimes I'll throw
Speaker 1: in a little bit of Asian greens, like some buck tooy,
Speaker 1: some punck tooy as well, because I do like to
Speaker 1: serve at least sort of a third or half a
Speaker 1: plate of vegetables with my dumplings, and like you, I
Speaker 1: would tend to do. I probably do between six to
Speaker 1: ten depending on the size. You know, sometimes you can
Speaker 1: get quite long ones, whether they're dumplings, whether they're goosas,
Speaker 1: whether they're you know, sometimes those little soup dumplings are
Speaker 1: quite small. Sometimes other goyosas are quite big as well.
Speaker 1: So it really does depend on the size of it.
Speaker 1: But overall, ideally you'd like to get in about twenty
Speaker 1: grams of protein overall, but to get in twenty proteins,
Speaker 1: if that means that you're eating twenty dumplings, you probably
Speaker 1: want to find that protein in another source.
Speaker 4: Put it that way, true, true, true, true, But yeah,
Speaker 4: we're big fans. But it's just getting the balance right
Speaker 4: in the portion control is key.
Speaker 2: Absolutely.
Speaker 1: Oh Sousy brings us to the end of another episode
Speaker 1: of the Nutrition Couch. Again, we thank you for you
Speaker 1: listening and for your support. We couldn't do this without you, guys,
Speaker 1: and we're so proud to have our little family of
Speaker 1: nutrition catch listeners every week. So if you know that
Speaker 1: your diet needs a little bit more protein and you
Speaker 1: weren't where, we have designed a particular formulated high protein
Speaker 1: range of supplements at designed by Dietitians dot Com. We
Speaker 1: have our Nourish Women's Hormone Blend and we have our
Speaker 1: Nourish pre and Probotic Guthouse blend as well, so you'll
Speaker 1: find both of them at designed bydietitians dot com. Thank
Speaker 1: you for listening and we will catch you guys on
Speaker 1: next week's episode.
Speaker 3: Have a great week.