January 7, 2025 • 34 mins
Are you ready to thrive in 2025 without the chaos of meal prep and exercise planning? This week on The Nutrition Couch, dietitians Susie Burrell and Leanne Ward share their insider tips to make healthy living effortless—even when life gets busy.
Here’s what you’ll learn:
- Automating Nutrition: Discover simple hacks to streamline meal prep and grocery shopping, so you can stay healthy even on hectic days.
- Effortless Exercise: Practical ways to fit workouts into your daily routine without adding extra stress.
- Cafe Breakfasts Exposed: The truth about “healthy” options on menus—and how to make smarter choices for fat loss or weight control.
- Supermarket Find of the Week: Are mushroom crisps the perfect snack? We break down their nutrition and taste.
- Summer Hydration Tips: Is coconut water the best choice for staying cool and hydrated?
Whether you’re a meal-prep master or looking for shortcuts to simplify your health goals, this episode is packed with actionable advice to help you succeed.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
One week into the new year, and hopefully you are
feeling refreshed and recharged. While generary can be a cruisy
period when you have plenty of time to cook healthy
meals and exercise daily, let's be honest. When school and
work goes back, life is generally pretty crazy. So to
help keep you ahead of things this year, today we
chat all the ways you can automate your nutrition in
(00:21):
twenty twenty five and even your exercise so that it
is easy to eat well and exercise no matter how
busy your life gets.
Speaker 2 (00:29):
Hi, I'm Susie Burrow and I'm Leon Mood, and.
Speaker 1 (00:32):
Together we bring you The Nutrition gat the weekly podcast
that keeps you up to date on everything you need
to know in the world of nutrition, as well as
making diet and exercise easier. We thought it was time
to chat cafe breakfasts. We found some tasty veggie chips
you're gonna love, and our listener question is all about
the best drinks for hydration.
Speaker 2 (00:50):
This summer, So Leanne.
Speaker 1 (00:52):
We are right in the summer holidays, which is always
a really nice time. It's the time when we can
kind of reset a little bit and enjoy some time
with family. We don't necessarily have to get up so early,
and we've got a lot more time to perhaps cook
at home and prepare meals. But let's be honest, the
reality is that most of us live in a vortex
of overscheduled lives, in which by the time it gets
(01:14):
to about February two, you're thinking, I'm back in the
whirlwind and thinking do I need to order Uber Eats
because I haven't done my meal prep. So I thought
it was a really good time to chat about the
ways to automate your nutrition, because when I think about
the way I manage my family's nutrition, and often I
reflect on it when I'm talking to my own clients,
because they'll talk about needing to come home and make
(01:36):
a dinner, or running out of ingredients.
Speaker 2 (01:39):
Or not knowing what to throw together. And what I've
realized is that myself, because time is such a precious.
Speaker 1 (01:47):
Resource, I actually don't spend a lot of time on
meal prep. Surprisingly, I really minimize the amount of time
I spend cooking in general, planning food shop. And I
thought maybe it would be useful for some of our
listeners to hear the ways that we make eating healthy easy,
because I know actually that you are a massive meal prepper.
(02:08):
I now on your Instagram you'll often put your sort
of five or six days or several meals that you'll
do your meal prep. Have you found that since you've
had the two little girls, like under two, under three?
Speaker 2 (02:20):
I think, have you always meal prep like that?
Speaker 1 (02:22):
Or is that something you've just done since you've been
more chaotic with the girls.
Speaker 3 (02:25):
I've always mil prep like that because the reality is,
I've been coaching as a dietician for what's probably six
years now, and since I left the hospital. It was
all well and good when I didn't have the girls
and I worked my normal hospital job, my normal hours.
I could just come home and cook dinner, you know,
a normal time, got a gym after work. It was
all fine. But the reality is now that I have
to work around my client schedules as well. So often
(02:47):
my clients want to do calls at five pm, six pm,
and seven pm, like often on a Monday and a
Thursday night. I'm basically fully booked from five to seven
or eight pm. So when I come off at the
back of say four hours of client coaching calls, last
thing I want to do is cook dinner at eight
pm at night, so I need to have something that's
ready to go that's easy, and I met meal prep
for my girls as well. Like i'd say three or
(03:08):
four days of the week, the girls eat from my
freezer and I make meatballs in batches. I do beef
and veggie meatballs. I do salmon, potato, and dial ones.
I do chicken, lentil and broccoli meatballs, So they'll have
a couple of different meatballs. They'll have even sweet potato chips.
I cut them up, I roast them in the oven,
and I bag them into like snaplog bags and I
put them in the freezer. I do different types of veggies,
(03:28):
like I do frozen peas. I'll do a bit of
fresh cucumber, a bit of fresh fruit. Might make some
pasta fresh, but that only takes five or ten minutes.
So even my girl's benefit from meal prep as well,
because I just don't have the time to cook every
single night, and I don't have just the ability because
of what I do. So meal preps always something that's
worked for me. It's always something i've done probably for
the last you know, six to ten years. But even
(03:50):
while I was working at the hospital, I would often
take some form of meal prep for breakfast or lunch,
because I was never someone that was hungry when I
first woke up. I'd often get hungry around sort of
eight or nine o'clock, so i'd often maybe have a
cup of tea when I woke up. I'd drive into work.
I used to start at the hospital at seven thirty.
I like to start early and leave that a little
bit earlier, so i'd get to work, I'd get into
my emails, look at my client list for the day
(04:11):
that I might eat my breakfast at my desk at
work while I was prepping for you know, the new
clients for the day or getting ready for clinic for
the day. So I've always sort of been a meal prepper,
but not all of my meals for these days. I
think i'd probably prep fifty percent of the meals for
the week, and it might not be prepping the entire meal.
It might just be pre marinating some of the meat
and cooking that and having that ready to go, or
(04:32):
chopping up some potatoes, or doing a big tray of
roasted veggies which I can then throw into my meals
for the rest of the week. So I'm a massive
fan of meal prep. I try to encourage my clients
to do it. I certainly do have clients that don't
love it, like they prefer to cook fresh every night,
And there's no right or wrong, but when the reality
is that you're not able to from a time constraint,
I do feel like it's a really really easy health
(04:53):
hack for lack of a better word.
Speaker 1 (04:55):
Yeah, and I think that first of all, what we
want to say today is there's no rules with this.
Speaker 3 (05:00):
For us.
Speaker 1 (05:00):
It's about generating a whole lot of ideas and you
can pick and choose what suits you. I am less
of a meal prepper unless I'm doing what i'd call
a significant meal. So when I'm breaking down the family's
meal preferences for the week, and I have to be honest,
I do, and probably my entire life have kind of
eaten the same thing on similar nights each week. Now,
(05:20):
there's no judgment. If you're someone who likes to have
a different meal every night, that's fine. Everyone's personality is different.
But myself, I tend to be fairly routine with the
sort of run of meals through the week because I
find that helps my shopping because, for example, I know,
on say Mondays, we have fish on Tuesday, we have
lean sausages. On Wednesday, we have a mince dish like Snitzels.
Like that kind of flow means that when I do
(05:42):
go to the supermarket, I know exactly what protein to
buy every time. I don't have to think about it,
which again automates it. It makes a bit quicker and even
better would be if you're happy to do online shopping,
it will then get delivered each week. Now, the reason
personally I don'te online shop is that I find it
frustrating that the online shoppers don't go and pick necessarily
(06:02):
the freshest fresh produce or the meat. So when I'm
buying meatly and I'll always go to the back and
get the one with the longest use by date. The
same with the fresh produce, and I'm fine, they're not
discerning with that. Even with bread, like if you look
on the supermarket, there can be five days difference between
the use by dates of the bread. You can have
a bread that's almost out and a bread that's got
another week on it. So that makes the difference in
(06:23):
shopping and freshness, and that bothers me with online shoppers
that you don't get that, so that's why I don't
do it, but I agree that it can be really
time efficient way of doing it, because yeah, let's be honest,
how much time do we spend in a supermarket? So yeah,
but in terms of planning out the meals, I'll know
exactly what I'm getting, so then I don't have to
think too much when I'm in the supermarket. I literally
run in and just grab a couple of things that
(06:44):
I need, and I'm not spending hours perusing eye I
was thinking what do I need.
Speaker 2 (06:48):
And what do I not? But I if I'm doing
what i'll call a substantial.
Speaker 1 (06:52):
Meal so for the family generally, and I learned this
very early with young children, they don't care if I've spent.
Speaker 2 (06:57):
An hour preparing a meal or one minute. I couldn't
care less.
Speaker 1 (07:01):
So I learned early to not waste time on small
children in terms of meal prep. So I'll do mostly
protein and some sort of salad orveng. So it will
either be salmon or barra mundy with some air fried
potato or sweet potato chips and some cut up salad bend,
or it might be some zucchini and pumpkin mashed kind
of together, and then some baked tomatoes. So very very simple,
(07:22):
throw together meals with the protein is probably what my
kids would have three or four nights a week, and.
Speaker 2 (07:26):
They love it.
Speaker 1 (07:27):
They're very happy with that. It's healthy, it's nutritious. You
don't get extra marks for cooking a whole flash meal,
especially if you don't enjoy it. Now it's taking away
nothing from people who enjoy meal prep. And if you
want to make a lovely meal for the family each night,
good on you. It's just not I don't have time
to do it, nor do I overly have the interest,
because food for me is generally work. But if I
am doing what I call a substantial meal, So a
(07:48):
substantial meal is a meal that requires a number.
Speaker 2 (07:51):
Of steps to put it together.
Speaker 1 (07:52):
So I'm talking like a proper lasagna or spaghetti type
mintce where you're adding a lot of ingredients to it.
It requires a certain amount of cookie time. It might
be a pasta bake, it might be a chicken pie
like that kind of intense meal. If I do do it,
that would be when I would do that on the
weekend and then use it across several meals. So if
I'm doing a lasagna, mince or a Mexican mince. I'll
(08:13):
do like a kilo and have it last a couple
of meals because I'm going to spend that hour or
two actually doing that kind of meal prep.
Speaker 2 (08:20):
So I think that's the difference.
Speaker 1 (08:21):
Really break it down in the week, how can you
do those five minute meals? And what I find really
handing in the supermarkets now luckily, and you are describing
you make your meat balls, et cetera fantastic, like it's
always generally better if you make it. They tend to
be leaner, higher in vegetable content. But again, there are
very viable options where you don't.
Speaker 2 (08:39):
Have to do a lot of prep.
Speaker 1 (08:40):
So you can buy the lean beef patties, you can
buy the lean sausages. You can get the Coals range
of shredded lean meat, which is very do. You can
buy the pre crumb chicken. I know in Harris Farm
they've got our chicken that's like ninety percent chicken with
only ten percent crumb.
Speaker 2 (08:53):
Like that is a very good quality product. Obviously you pay.
Speaker 1 (08:56):
A bit more when it is better quality, whereas the
supermarket crumbs are generally only about fifty percent crumb.
Speaker 2 (09:02):
But leanne and I.
Speaker 1 (09:03):
Have discussed several different alternatives to that, which are a
much higher proportion of fish and chicken and good choices.
So certainly, do not be scared of utilizing those options.
Like you can absolutely put some frozen fish in the
oven with some steam fresh veggies in a bag we've
again spoken about a few of those, or a salad
(09:23):
bag with a bit addressing and have a perfectly healthy meal.
Speaker 2 (09:25):
There's nothing to feel guilty about that.
Speaker 1 (09:28):
So I think in terms of automating, the suggestions I
have are, if you're happy to online shop at least Staples,
that's going to save a significant amount of time. Have
some key meals that you do on rotation each week
and map it out so again you don't have that
mental load of thinking each night what am I doing
for dinner?
Speaker 2 (09:42):
Know the quick and easy meals.
Speaker 1 (09:44):
Know that if you haven't had time to prepare anything
at all, if you pick up a barbecue chicken and
a pune of tomatoes, you're going to be on the
right track. Like it can be that simple, and certainly
that's a very cost effective way of doing it. The
other things I do with some of my clients in
terms of automating is getting snacks, foods, delivered to work,
or utilizing that work lunch break to duck down to
(10:04):
the woolies and coals and get the food, so you're
not then adding on shopping onto your schedule after work
or on the weekends when you're already busy. Actually utilizing
that lunch break which many people won't even take, but
you can literally walk your coals and mollies, get some
steps up each day, and get a couple of nights
of dinners or at least your snacks. And then for
office workers who are particularly time poor, I would say,
(10:25):
have your snacks like delivered to work for the week.
So you might order your protein bars, you might order
your yogurts, you might order your cheese and crackers, you
might order some nuts and fresh fruit. And it might
cost you twenty dollars, but you're going to have snacks
for a week that are healthy at work, rather than
getting to three o'clock each day and feeling like I'm starving.
So that can work really well for office spased people
and those who travel a lot for work, I really
encourage them to use those metro coals and mollies as
(10:47):
the baseline for food. And I think with exercise, the
key thing to automating it. If you're someone who literally
has no time to do extra, you've got to get
more of it out in those days. So whether it
is going and doing the walk and the shopping, work time,
making sure you're using your lunch break, using the commute
as your exercise like many people will be on a bus,
will be on a trade rather than constantly telling yourself
(11:08):
you're going to pull out another two hours to get
to the gym, except that that's.
Speaker 2 (11:11):
Probably not going to happen.
Speaker 1 (11:13):
But what you can do is hop off the station
every day one or two earlier and get that extra
ten twenty minutes in a day. And that is something
that's sustainable and will automate it so you don't have
to add more and more onto your already overwhelm schedule.
Speaker 3 (11:25):
I love it. And when you're talking about getting meals
to livered, I was never someone who wanted to get
my shopping delivered because like you, I'm really picky with
a type of produce I get. And this year, the
reality is with two small children and full time work
and a few businesses, I just don't have that opportunity
because if I want to go to the shop MEA
wants to come with me the good coals because it's
just been redone it's really good. Is a twenty minute
drive each way, and then if me, it comes with me.
(11:47):
She looks at every flower, every rock on the way in,
like it takes us fifteen minutes to get into the shops.
Then she wants to look at every single type of cracker.
Then we get to the checkout and she wants to
scan everything and it's adorable, and yes, I do it,
but it's a two hour round to get to the
zupermarket and back. So we've been doing a lot of
online shops this year. But the downside, like you mentioned,
is the quality of the produce. Like a few weeks ago,
(12:08):
I basically got chicken breast. It wasn't off, but I
took one smell of it and I said to David,
smell this, and he's like, oh no, that's done. So
that's like twenty kilos of chicken breast I just had
to toss. And I still had to go down to
my local woolors, which isn't good. Like the produce is
terrible that it's just not good, So I tend not
to go there. I only go there if I'm desperate.
So I had to go down and restock up some protein.
And then this week I ordered four salad kits and
(12:29):
that was supposed to get David and I threw lunches
for the Wig. I got some salmon breasts, I got
some tofu, I got some tins of tuna and chickpeas,
and I was just going to make some really fresh,
easy salads and proteins for the Wig. And the four
salad kits I got Suzie. This is last weekend, so say,
I don't know. The example was like the twentieth or
whatever whatever date it was. Two of the salad kits
went off on the twentieth and two went off on
the twenty first. And if anyone uses salad kits regularly,
(12:51):
but the time it hits use by date, it's done.
Like they're generally, I don't buy a salad kit unless
I've got at least four to five days on it,
because they're not as fresh as what they think, like
like it says, oh you can use it to that date. No,
they generally go off for a day or two earlier. So
that's full bags of stuff. It's like twenty two lolls. Again,
I just had to bit because I was like, I
can't use these they're discussing. They're already off and it's
really frustrating because you've seen the people who do the
(13:12):
shopping like they're just kids, they're teenagers. They're walking around
and I think they've been told to grab the shortest produce,
like the shortest dates, to make sure that the supermarkets
don't lose that money. I'm sure that that's what they've
been told. It's annoying.
Speaker 1 (13:25):
It's actually a massive issue and it's something that needs
to be addressed by supermarkets because at my local, those
young kids literally bowl you over with their shopping charts
to fill them up quickly. They're on a time thing.
But again I would agree they should be being told
to go to the back.
Speaker 2 (13:39):
Now. The other thing is did you bring them up
and get a refund? Didn't?
Speaker 3 (13:42):
I should have?
Speaker 2 (13:43):
I didn't because it's.
Speaker 1 (13:44):
Actually very easy on both Coals and Woolies automated to
just claim the refund and they do pay it straight away.
Speaker 3 (13:51):
Isn't it. I did not know that.
Speaker 1 (13:53):
Okay, yeah, so it's actually easy. Because I had one
time where my mints didn't come. I ordered the extra
le mints. They just didn't send it, and I always
tick on the list don't replace it with other products,
because I don't wanted to put some crap in there that.
Speaker 2 (14:06):
I don't want.
Speaker 1 (14:07):
And when I rang and it just said on automation,
I can't even it was probably Woolies. I would have
bought mints from Woolies and it said if you haven't
received a product, press one and they instantly refunded it.
So they have automated that. Quite simple. So I would
definitely look into that on your account. But again, anyone
who works at Colson wool Worse, you need to fix
(14:27):
up that because it's a reason that I don't do
online shopping for fresh produce, and it's a widespread issue.
Speaker 2 (14:31):
They should absolutely be being.
Speaker 1 (14:33):
Taught to be pulling stuff with the longest use by
date because people are doing online shopping to make their
life easier. So it's a real, actually, really valid point.
Who I might actually email the nutritionist at Woolies and
bring that to her attention. I'm sure it's an issue
for many online shoppers. But what I do do now,
things like bottled water, the cat litter, the cat food,
(14:53):
stuff like that that you need regularly, and there's nothing
worse than running out of it and then you have
to make another trip to Woolies and spend the fifty
bucks on all the other stuff. I do definitely get
that delivered, and I get quite a lot of cleaning
products now delivered from Amazon. If you've got Amazon Online
Prime for food delivery, it can be there the next
day and it's often the cheapest, much cheaper compared to supermarkets.
So that's the kind of logistical stuff I would suggest
(15:15):
you really look into now. The things that cause irritation
the running out of the pet food, not having you know,
running out of salad stuff each day, Like how do
you map the week out to get you to at
least Thursday without having to go to a supermarket or shop.
You will immediately free up at least an hour if
not to, you'll eliminate much stress and you'll probably eat
better as a result.
Speaker 3 (15:36):
Yeah, and the other big thing that I like to
automat is I use most locoocas so much, even in summer,
Like I do big Mexican like chicken, tomatoes, Capsican beans
in there that I just shred the chicken and then
I can freeze that and use that as Nacho's use
that in a big salad bowl. I can use that
in soft tacos like there's so many options. And I
do the same thing with mints. I might put a big,
you know, a bit of pork or lamb in there
(15:57):
and then do that shredded mint and then put just
the veggies in there as well. So I really love
a slow cookie. You get hips and meals out of it.
You can freeze. Sometimes I just do the protein. I
throw in, you know, a thing of pork or something,
and I'll put some sauce in there, some veggies in there,
and then I'll decide what sort of carbs or you
know how I want to serve that later on. So absolutely,
utilizing things like the slow cooker and the air fry
(16:17):
for me is a great automation thing as well because
it just cooks things so quickly. And in Queensland it's
so hot in summer that you turn the oven on,
the entire kitchen heats up, or you need to put
the aircorn on when you turn the oven on. So
I really think that an air fry is a really
good hack as well. And David and I just had
our wedding anniversary susin. He said, well, what do you
want for an anniversary present? And I was like, I
want a new air fry. But we've just got the
(16:38):
new the duel basket one, so I'm very excited. And
I put it on my Instagram and everyone was like,
give us the review, tell us how it was, So
I'll have to let people know. But I'm really excited
to have the dual ones so I can actually put
protein in one and some veggies in the other one
because at the moment we've only got the one air
fry with the one basket. So yeah, I'm very excited.
Speaker 1 (16:55):
Well, you need always need two draws, even I've got
two draws. I've just got the Kmart one and I
actually bought it because my nanny asks for it because
she likes it to do the kid's fish, which is
actually good because you don't get the smell of fish
throughout the house. But I've always had two baskets. You
got to have two because they're not very big. And
I've done the foreaters that's my favorite one. You just
get the lean chicken tenderloins and chuck it straight in
(17:16):
with the Mexican seasoning on one side and on the
other the cut up veggies and you've got for heaters
in twenty minutes, like so easy. So yeah, I don't
use it a lot, but it's very good when I
need it, So yeah, No, definitely two baskets in do.
Speaker 3 (17:30):
You put what do you put in your basket, like
like baking paper or something just to line it? Do
you put something in it to line and you just
throw the chicken in?
Speaker 1 (17:36):
My nanny puts baking paper, but I don't. I just
put a bit of olive oil and then.
Speaker 3 (17:40):
Just wash the basket out.
Speaker 1 (17:41):
Yeah, because it's like I'm quite moist, you know what
I mean, Like with if I'm doing the Mexican seasoning
with a bit of water and pouring it over. Then
if it's fish, I'll put baking paper because I don't
necessarily want it all to get stuck, but actually got
quite often. I'll just put a bit of oil on it. Okay, look, yeah,
very handy. All right on to breakfast.
Speaker 3 (17:59):
Land, right, cafe breakfasts. This is probably something that Susie
and I talk about a lot. I'm sure we've covered
it on the podcast before. We have these conversations with
clients all the time. But I basically say to my
clients anytime you eat out at a cafe, unless you
were literally just getting two poached eggshibit, a spinach and
a piece of toast, most things off the breakfast or brunchmen,
you were easily you know, six hundred to one thousand calories.
(18:19):
Like we went to a brunch place the other day, Susie.
They had it was like a fried chicken croissant. I
can't remember what they called it, but it was literally
like fried chicken on a croissant. And I was like wow.
And then they also had deep fried like mars bar
french toasts. I was like wow, Like it's honestly, some
of the things were like dessert for breakfast. It was
just crazy. And then when you think about breakfast, not
only do most people get the meal, they'll get a
(18:41):
gigantic smoothie, they'll have a big coffee or they'll have
a second big coffee, and just forgetting that, it all
adds up. And then if you go home for your
normal lunch, you snacks in your normal dinner. That's how
we can kind of blow out some of the calories
for the day. So it's sort of trying to make
some of those smarter choices, particularly when the goal is
fat loss, or if you're going out. A lot of
my clients say, oh, you know, I'm meeting a friend
(19:01):
for say brunch or something. I'll say great, what time.
They're like, oh, we're meeting at ten. I know that
by the time they've got there, they've chit chatter, they've
ordered up the menu, by the time the food comes,
it's closer to eleven o'clock. So we can be quite
smart and build them more of a brunch option where
we can sort of absorb the breakfast and the lunch
calories together. So if we're having a bit of a
heavier meal for a brunch, it's not going to make
that much of an impact from a fat loss perspective.
(19:23):
But there are certainly better options on cafe menus and
some not so great options on cafe menus. But the
big one that trips up a lot of my clients,
Susie is thinking that healthy equals fat loss, because I
see so many clients and they go, no, no, I'm good,
I don't need help with the menu. I'm just going
to get the nourish bowl. And that to me, it's
always like the vegan bowl or the nourish bowl. I'm
(19:43):
always like, no, that's easily eight hundred calories, and that's
cool if that's what you want to do, if that's
a healthy choice for you, great, But the reality is
that a lot of those nourish bowls, a lot of
those vegan bowls, are very high calorie, even though they're
filled with really good quality products. So and for most
people trying to achieve fat loss, it's just far too
many calories. So I think it's really important to be
(20:03):
reading the ingredients on the menus, not just looking and saying, oh,
it's a healthy noush bowl or oh, it's a vegetarian
big breakfast, Because even though it might be a vegetarian
big breakfast, by the time you add up two eggs,
two bits of toasts, a massive slab of halloomi, some mushrooms,
a hash brown, what else are they given? Like half
an avocado that can again be eight hundred to one
(20:24):
thousand calories. Is it vegetarian, yes, Is it healthy? Probably yes?
Is it appropriate I fat loss? Probably no for the
majority of people, unless you're living in a quite large
body or you're like a super athlete. So I think
it's just important to be wary of portion sizes and
all the little extras that come in as well, because
you know, how often do people say, oh, I'm going
to have the avocado toast and then we're like, oh,
(20:45):
it doesn't have protein. So they're like, cool, I'll out
of side of bacon or I'll out of side of
eggs to that. But the avocado's toast itself is like
six seven hundred calories, and you're adding bacon onto it,
then you've got an easy thousand calorie meals. So it's
just I think important to break down the ingredients in
some of these breakfast options. When the goal is fat lost,
When the goal is just health and maintaining, it's not
so much of an issue. But what I find that
(21:07):
lately most cafes and breakfasts these days, even in Brisbane,
are charging you know, twenty five dollars upwards. You go
out with a friend, you might have two breakfasts and
two coffees. That's easily fifty sixty dollars. So I feel like,
because the prices have risen, cafes feel like they have
to give more value, and I feel like the size
of breakfast, particularly in cafes, it's just enormous these days
like half of them I could probably share. I do
(21:30):
like I don't get my kids meals. There only three
and not even one and a half, so there are
any little but David and I will get a breakfast
each and we'll just split it with them because it's
honestly so much food and the portion sizes are so
huge that I just feel like, yeah, we just need
to be really conscious of that because it can blow
the budget quite easily.
Speaker 1 (21:48):
Well, what prompted me to bring this out was a
gorgeous kind of mind who has actually lost a lot
of weight.
Speaker 2 (21:53):
Set me this gorgeous breakfast picture this morning.
Speaker 1 (21:56):
I sent it to Lianne because it's absolutely studying look
like art.
Speaker 2 (22:00):
So it's got read you.
Speaker 1 (22:01):
It's on the plate, there's like this sort of saute
kale and spinach. Then it's got some mushrooms and it's
got some sort of white cheese which is possibly fetter,
maybe goats cheese. Then it's got some pickled vegetables mashed pumpkin,
sweet potato, roasted beetroot, and two eggs on the top.
There's also a sprinkle of nuts, pepeda seeds, and I
think dooker. Now when I looked at it this morning.
(22:23):
I almost had a heart attack. I was like, oh
my god, that is enormous, Like she was showing me
how healthy it was it I was thinking, oh my god,
I reckon, that's at least six hundred, if not eight
hundred calories.
Speaker 3 (22:34):
Mostly bench though it is, but like it's.
Speaker 1 (22:36):
Still I reckon that that's cream like pumpkin. It's cooked
in heaps of oil. Like she had toast as well
and a coffee scared, and I was like, oh.
Speaker 2 (22:46):
My god, Oh my god. So that's why I thought
we have to talk about cafe breakfast.
Speaker 1 (22:49):
Because generally speaking, I would say that a substantial plate.
Speaker 2 (22:53):
At a cafe is two meals, whether it is a
big cookup like that, whether it's pancakes, whether it's.
Speaker 1 (22:59):
Bahad eggs, sort of all hot breakfast a site, they're
basically two meals in calories. Like they're not three four
hundred calories, they are like eight hundred even a thousand.
So keep in mind they're adding often fat from the
avocado and the cheese.
Speaker 2 (23:13):
If they're doing.
Speaker 1 (23:13):
Nuts and things as well, they're cooking all those things
in oil. Like they are high calorie foods and sure healthy,
but definitely most women listening, or we'll have to split
a big cafe breakfast with a friend. Because, as Leanne described,
because she said to me, what would you have ordered?
And I said I would have had well, I said,
I think it's beautiful. I probably I can see why
you ordered it.
Speaker 2 (23:33):
It's nice. But it is two meals, like you won't
need lunch.
Speaker 1 (23:36):
So if I was ordering something more calorie controller, i'd
go two eggs, finished tomato, mushrooms and then maybe like
Avo or Fetter. But keep in mind Avo they'll serve
a half and you pay a lot for it, like
you're talking about how muchly and the sides can be
seven eight dollars each. If I take the boys to
breakfast and we don't have a big meal, just say
some coffees, they'll get a kid's meal. Chris and I
(23:58):
might share something like eighty dollars. And that's not even indulgent,
like it's so expensive, so you will get a big
serve of Avo.
Speaker 2 (24:05):
It's massive. So yeah, just keep in mind if you are.
Speaker 1 (24:08):
Having that kind of indulgent breakfast at a gorgeous place,
it is two serves, and you might be better just
to share with a friend. But if you want to
keep it calorie controlled. It's like two eggs, no bacon,
fetter or a little bit of avocado, plain veggie side,
So like mushroom, spinach, tomato, and then just one slice
of toast with sour dough. It's not overly healthy. It's
(24:28):
usually really thick and one single piece will be two
breads at least, so you've really got to sort of
cut it right down like that, or accept you're having
a more indulgent meal. Go and enjoy it, but make
sure it's two serves, or share with someone else, and yeah,
just be mindful. Then things like pancakes and AVO toasts
and as sydeballs and unfortunately not healthy. A sydeballs packful
of sugar. Pancakes are packful of calves, and AVO toast
(24:51):
is mostly fat with some sour dough. There's no protein
there and usually way too much carves. So don't kid
yourself that they're actually healthy. They're pretty indulgent meals, all right.
Speaker 3 (24:59):
Well to change, bring us onto these delicious mushroom chips
that I found.
Speaker 2 (25:06):
Doesn't sound delicious mushroom chips. I don't know. Can you
put a better spit on it?
Speaker 3 (25:10):
Yeah? I just want to get back to that segment
really quickly and just say the most important message. What
we're trying to say is that healthy can be different
to fat loss. Like a lot of these options that
we're talking about can be healthy. They can have nutritious.
Speaker 2 (25:20):
Choices, even weight control.
Speaker 3 (25:22):
Yes, but if your goal is weight control or fat loss, just.
Speaker 2 (25:25):
Even weight controller. We have to be clear.
Speaker 1 (25:27):
These are big meals. They're double meal size that you know.
I think it's not specifically fat loss, it's just being healthy.
Keep in mind that when you have a meal like
that out similar to a restaurant meal, they're two meals,
not one unless you do very healthy skimming it no bacon,
you know.
Speaker 3 (25:43):
Or you're utilizing it as a brunch option. You're not
having a breakfast and then going or having that then
coming back for lunch.
Speaker 2 (25:48):
Yeah.
Speaker 3 (25:48):
So it's just understanding the portions that work well for
your body. And if that confuses you, it's probably time
to touch base of the diet issue. You can actually
run you through what sort of portions work really well
for your body. But onto our market find of the wicket. Today,
we've got these delicious I'm obsessed with these SUSI I
think they're so good. I love mushrooms, but I've also
got some clients that don't like mushrooms, like if I
(26:08):
put mushrooms into their recipes, like I can't eat that.
I'm not a mushroom person. But they love these, and
I think it's the flavoring on them. They're so delicious.
They're the dj and A Shataki mushroom crists, so they're
lightly cooked and seasoned. They're basically mushroom chips essentially. They're
so they're a good way to get in some extra
veggies and the seasoning on them is so good. Even me,
I ate them, and like, she's a normal nearly three
(26:30):
year old toddler who's, you know, a bit picky with foods,
as most are, And she was like, what's that, Mummy?
Can I try? And then she was like ooh yum.
Granted she was doing most of the licking of the seasoning,
not too much of the eating the mushroom part of it,
but it was good exposure for her overall. So these
are generally in coals and wollwas in the health food section.
They're also sold I think it's some costcos as well,
and they are also available in a lot of like
(26:51):
the online health food shops as well. They have a
whole range. They've got mushroom chips, they've got broccoli ones,
they've got beetroot ones. The beetroot ones are really nice too.
And I believe if we've talked about that, there's like
a protein at a Marmaie range. I think we did
that many months ago as well. That's a really good
one from a protein and a fiber perspective. It's really
crunchy some of the lake greams they do, and they
basically just you know, like they're roasted chips, which are
(27:11):
pretty good. So they retail at these ones are at
wools for six dollars for a sixty five gram pack,
so it's a smaller pack and you are paying for
I guess, a better quality product. And obviously it's a
vegetable as well, so it's going to be far more
expensive than what like a normal potato chip is. So
it's one of those instances where you are paying for quality,
you are paying for something that is a better option.
(27:32):
And we do know that a lot of our listeners
they like some of those better choices, so we thought
we'd bring it to the potty today. Because we're both
a big fan of it nutritionally but also taste wines
as well. So a bag of them a serving size.
Let me just double checks the nutrition label. There's two
point two servings per bag, so serving size is about
thirty grams, and that's that's quite a good amount because
the mushrooms are actually quite big. So ingredient wise, it's
(27:55):
seventy five percent shaittaki mushrooms with vegetable oil, maltose, sea salt,
yeast extract, spices, and natural flavor. So it's essentially some
mushrooms with some oil, some spices, and some herbs, and
like I said that, the seasoning is actually quite delicious.
And then per serving nutrition information panel wise, we've got
five hundred and thirty killer jools, which is roughly about
(28:15):
one hundred and twenty calories, one point eight grams of protein,
six grams of fat, twelve point eight grams of carbohydrate,
eight grams of dietary fiber. That's whopping, Like eight grams
of dietary fiber is huge, and only one hundred and
forty milligrams of sodium, which is actually quite low on
a like a saltier tasting products, like you know, it's
quite flavorsome the product, so I actually thought the sodium
(28:37):
content was quite good. But the serving size is small
at thirty grams, so but it's small but substantial. Like
I thought that thirty grams was actually a nice little,
you know, addition, and I sort of have a couple
in the afternoon with a bit of a high protein
yoga or maybe some cheese and crackers or something. So
I just think these are a nice little way to
add in some extra veggies. Have you tried the mushroom
I know you're a fan of the other ranges of
the veggie chips, but if you tried the mushroom ones,
(28:58):
you're not a huge mushroom person, are you. Oh?
Speaker 1 (29:00):
I don't mind them if they're subtle and like cooked
in butter like that's nice. No, I do use mushoes
in cooking, like I'll always put it through my mints
or I don't love them as much as you do.
I probably wouldn't buy the mushroom chips, but I do
think it's a great brand, and I think some they've
got a whole range. They've got the brocoli ones and
you know, we did I think was it the seeded
mixes we did of them.
Speaker 3 (29:19):
Yeah, the protein, the atamamie, theamae.
Speaker 2 (29:21):
And the pe mix.
Speaker 3 (29:22):
Yeah.
Speaker 1 (29:23):
So I think that just different strokes for different folks.
But I think that they do some really good products.
Speaker 2 (29:27):
You do pay for them.
Speaker 1 (29:28):
They're kind of that boutique range, so if you do
see them on salored stuck up then but I think, yeah,
they are certainly a healthier option and you're getting a
lot more nutrition from them. And yeah, if you're a Marmee,
your Marmae fan and love MUSHes like they're going to
really give you that mouthfeel that the nutcho cheese cecs
will without all the fat calories and MSG, so go
for it.
Speaker 3 (29:46):
Amazing all right, And then our final listener question for
the week, I'll round out the potty today, even though
it's your potty, I'll take over. And this is a
good one for summer. Is coconut water a good choice
to keep as hydrated in summer? So we went through
a coconut phase what many many years ago go where
everybody was swearing blind by the coconut oil. We debunk
that as a healthy choice. We know the best oil
to have and what has the most researchers extraversion olive oil,
(30:08):
particularly austrain if you can get it, just because it's
better quality. But I don't mind coconut water, Like I
do have a lot of clients, particularly those who might
work outside, say as like a pe teacher or who
has a very active job or maybe some sort of
you know, labor intensive job. I don't mind coconut water.
There's some good electrolytes in there. A lot of the
brands are no added sugar. Yes, there's a bit of
natural sugar in there, but I do think if you're
(30:30):
using that from a hydration perspective, some sugar and some
carb isn't a bad thing. Like I've had clients who are,
you know, training for half marathons. They're out on a
twenty k run on the weekend. That's not my thing,
but they love it, and you know, they'll go for
like the low sugar Power Aid or the low sugar Gatorade,
and I say to them, no, you actually need the carb.
You need the sugar because you're trying to not just
rehydrate the body, but actually put some of the calories
and some of the energy back in. Because if you're
(30:52):
going for a two three hour run, your body can't
store that much energy. You actually need to have a
bit of a top up as you run. Your body
only stores about an hour's worth of glucken. So I
think coconut water can be a good hydrating option for
those who are really heavy or salty sweaters, or even
if you're just a bit sick of water, like sometimes
like water is great, Like we were always going to
advocate water first, but you know, sometimes people do just
(31:14):
get that little bit bored of it. So I don't
think that there's anything wrong with coconut water. I love
freezing at a really good tip. When I had my
first baby, Meal, she was a summer baby. Her birthday's
December the twenty seventh, and obviously I was like labor
all through summer. I was doing all the curb walking
to try and get her out, and she'll still like
five days over. It's horrible in summer. But my midwife
said to me, why don't you freeze some coconut water
(31:35):
in like little ice cube trays and just stuck on
that through labor. Like she was like, that's a really
good idea. A lot of women do that with summer babies,
So freezing coconut water into ice cube trays can make
a really refreshing addition to like a little bit of
a mocktail, a little more like her fruity as summer drink,
or if you made yourself a nice green smoothie, you
could pour her a green juice, you could put some
of the coconut ice cubes in there. I think that
would be a really nice choice. So I'm a big
(31:57):
fan of I don't have anything against it. I think
it's a lower calorie version compared to a lot of
other like smoothies and juices on the market, and you
do get the additional benefits of some you know, some
key nutrients as well.
Speaker 2 (32:08):
Yeah, I'm not as big a fan as you are.
Speaker 1 (32:10):
I think that it's you know, I think for active people, sure,
but I have a lot of people sort of adding
it to smoothies and protein drinks, and it basically is sugar. Like,
let's be very clear, you're adding sugar in like a serve.
I'm having a look at how much it's up to
sort of fifteen grams per serve. They do range in amount,
So the lowest sugar variety I can find is the
(32:32):
raw sea pure natural coconut water. So that one only
has preserve seven point one grams of sugar, so it's
still a bit over a table tea spoon, so equivalent,
say with a juice, you're probably getting closer to twenty.
So it's certainly a lighter choice, so I could see
why you might urg towards it, But I think if
you do use it to sort of flavor your smoothies,
(32:52):
a little bit of your protein shakes in the summer,
and you're not overly active, so you're really just using
it for the sweetness. Really check the labels and go
for the lowest one you can find, which the best
of my knowledge is.
Speaker 2 (33:02):
The raw sea. So yeah, I'll often pull it out of.
Speaker 1 (33:05):
Smoothies and things because I would rather my clients get
the sweetness from fruit, you know, if they're adding berries
in there. But certainly right, you know, for active people,
people who are doing hiking, who are lean fit, you know,
it is a lighter version of juices and cordials and
a better option there. So I think it sort of
sits in the middle, But do be mindful that it
does contain sugars in some cases added coconut cream too,
(33:27):
so it's worth checking the labels and look for the
lighter options. And in terms of electrolytes, we should say
it's potassium. It's compared to like, I don't think is
it magnesium too or just potassium. I think it's just
a little bit, yeah, a little bit. It's not the
same as an electrolyte drink. So it's not the same
as gatorade or powerade. If you're a salty sweater, you
really need to have that more concentrated electrolytes. And so
(33:47):
for example, I've got some clients you hike. They use
the formulations that you get through sort of bike shops
and formulations like that. It's certainly not for someone who cramps.
It's more in general hydration solution when it's potassium. In
particular that coconut water is high.
Speaker 2 (34:01):
All right, LeAnn.
Speaker 1 (34:01):
Well, that brings us to the end of the Nutrition
Couch for another episode, And if you have not already,
please check out our website designed by Dietitians, because we
have just launched a whole range of new products there,
including Creating specifically formulated for women. So it's really worth
having a look, and you will also hear a new
special episode dedicated to these new products. Creating is probably
(34:24):
the buzzword in nutritional supplementation, particularly for Perry and postmenopausal women,
and I believe that we are the first dieticians to
bring out a specially formulated supplement for women with creatom
So we're talking a lot more about that, but check
it out, designed by dietitians, and we will see you
next Wednesday for our regular episode Drops.
Speaker 2 (34:42):
Have a great weeks, catch you guys next week.
One week into the new year, and hopefully you are
feeling refreshed and recharged. While generary can be a cruisy
period when you have plenty of time to cook healthy
meals and exercise daily, let's be honest. When school and
work goes back, life is generally pretty crazy. So to
help keep you ahead of things this year, today we
chat all the ways you can automate your nutrition in
(00:21):
twenty twenty five and even your exercise so that it
is easy to eat well and exercise no matter how
busy your life gets.
Speaker 2 (00:29):
Hi, I'm Susie Burrow and I'm Leon Mood, and.
Speaker 1 (00:32):
Together we bring you The Nutrition gat the weekly podcast
that keeps you up to date on everything you need
to know in the world of nutrition, as well as
making diet and exercise easier. We thought it was time
to chat cafe breakfasts. We found some tasty veggie chips
you're gonna love, and our listener question is all about
the best drinks for hydration.
Speaker 2 (00:50):
This summer, So Leanne.
Speaker 1 (00:52):
We are right in the summer holidays, which is always
a really nice time. It's the time when we can
kind of reset a little bit and enjoy some time
with family. We don't necessarily have to get up so early,
and we've got a lot more time to perhaps cook
at home and prepare meals. But let's be honest, the
reality is that most of us live in a vortex
of overscheduled lives, in which by the time it gets
(01:14):
to about February two, you're thinking, I'm back in the
whirlwind and thinking do I need to order Uber Eats
because I haven't done my meal prep. So I thought
it was a really good time to chat about the
ways to automate your nutrition, because when I think about
the way I manage my family's nutrition, and often I
reflect on it when I'm talking to my own clients,
because they'll talk about needing to come home and make
(01:36):
a dinner, or running out of ingredients.
Speaker 2 (01:39):
Or not knowing what to throw together. And what I've
realized is that myself, because time is such a precious.
Speaker 1 (01:47):
Resource, I actually don't spend a lot of time on
meal prep. Surprisingly, I really minimize the amount of time
I spend cooking in general, planning food shop. And I
thought maybe it would be useful for some of our
listeners to hear the ways that we make eating healthy easy,
because I know actually that you are a massive meal prepper.
(02:08):
I now on your Instagram you'll often put your sort
of five or six days or several meals that you'll
do your meal prep. Have you found that since you've
had the two little girls, like under two, under three?
Speaker 2 (02:20):
I think, have you always meal prep like that?
Speaker 1 (02:22):
Or is that something you've just done since you've been
more chaotic with the girls.
Speaker 3 (02:25):
I've always mil prep like that because the reality is,
I've been coaching as a dietician for what's probably six
years now, and since I left the hospital. It was
all well and good when I didn't have the girls
and I worked my normal hospital job, my normal hours.
I could just come home and cook dinner, you know,
a normal time, got a gym after work. It was
all fine. But the reality is now that I have
to work around my client schedules as well. So often
(02:47):
my clients want to do calls at five pm, six pm,
and seven pm, like often on a Monday and a
Thursday night. I'm basically fully booked from five to seven
or eight pm. So when I come off at the
back of say four hours of client coaching calls, last
thing I want to do is cook dinner at eight
pm at night, so I need to have something that's
ready to go that's easy, and I met meal prep
for my girls as well. Like i'd say three or
(03:08):
four days of the week, the girls eat from my
freezer and I make meatballs in batches. I do beef
and veggie meatballs. I do salmon, potato, and dial ones.
I do chicken, lentil and broccoli meatballs, So they'll have
a couple of different meatballs. They'll have even sweet potato chips.
I cut them up, I roast them in the oven,
and I bag them into like snaplog bags and I
put them in the freezer. I do different types of veggies,
(03:28):
like I do frozen peas. I'll do a bit of
fresh cucumber, a bit of fresh fruit. Might make some
pasta fresh, but that only takes five or ten minutes.
So even my girl's benefit from meal prep as well,
because I just don't have the time to cook every
single night, and I don't have just the ability because
of what I do. So meal preps always something that's
worked for me. It's always something i've done probably for
the last you know, six to ten years. But even
(03:50):
while I was working at the hospital, I would often
take some form of meal prep for breakfast or lunch,
because I was never someone that was hungry when I
first woke up. I'd often get hungry around sort of
eight or nine o'clock, so i'd often maybe have a
cup of tea when I woke up. I'd drive into work.
I used to start at the hospital at seven thirty.
I like to start early and leave that a little
bit earlier, so i'd get to work, I'd get into
my emails, look at my client list for the day
(04:11):
that I might eat my breakfast at my desk at
work while I was prepping for you know, the new
clients for the day or getting ready for clinic for
the day. So I've always sort of been a meal prepper,
but not all of my meals for these days. I
think i'd probably prep fifty percent of the meals for
the week, and it might not be prepping the entire meal.
It might just be pre marinating some of the meat
and cooking that and having that ready to go, or
(04:32):
chopping up some potatoes, or doing a big tray of
roasted veggies which I can then throw into my meals
for the rest of the week. So I'm a massive
fan of meal prep. I try to encourage my clients
to do it. I certainly do have clients that don't
love it, like they prefer to cook fresh every night,
And there's no right or wrong, but when the reality
is that you're not able to from a time constraint,
I do feel like it's a really really easy health
(04:53):
hack for lack of a better word.
Speaker 1 (04:55):
Yeah, and I think that first of all, what we
want to say today is there's no rules with this.
Speaker 3 (05:00):
For us.
Speaker 1 (05:00):
It's about generating a whole lot of ideas and you
can pick and choose what suits you. I am less
of a meal prepper unless I'm doing what i'd call
a significant meal. So when I'm breaking down the family's
meal preferences for the week, and I have to be honest,
I do, and probably my entire life have kind of
eaten the same thing on similar nights each week. Now,
(05:20):
there's no judgment. If you're someone who likes to have
a different meal every night, that's fine. Everyone's personality is different.
But myself, I tend to be fairly routine with the
sort of run of meals through the week because I
find that helps my shopping because, for example, I know,
on say Mondays, we have fish on Tuesday, we have
lean sausages. On Wednesday, we have a mince dish like Snitzels.
Like that kind of flow means that when I do
(05:42):
go to the supermarket, I know exactly what protein to
buy every time. I don't have to think about it,
which again automates it. It makes a bit quicker and even
better would be if you're happy to do online shopping,
it will then get delivered each week. Now, the reason
personally I don'te online shop is that I find it
frustrating that the online shoppers don't go and pick necessarily
(06:02):
the freshest fresh produce or the meat. So when I'm
buying meatly and I'll always go to the back and
get the one with the longest use by date. The
same with the fresh produce, and I'm fine, they're not
discerning with that. Even with bread, like if you look
on the supermarket, there can be five days difference between
the use by dates of the bread. You can have
a bread that's almost out and a bread that's got
another week on it. So that makes the difference in
(06:23):
shopping and freshness, and that bothers me with online shoppers
that you don't get that, so that's why I don't
do it, but I agree that it can be really
time efficient way of doing it, because yeah, let's be honest,
how much time do we spend in a supermarket? So yeah,
but in terms of planning out the meals, I'll know
exactly what I'm getting, so then I don't have to
think too much when I'm in the supermarket. I literally
run in and just grab a couple of things that
(06:44):
I need, and I'm not spending hours perusing eye I
was thinking what do I need.
Speaker 2 (06:48):
And what do I not? But I if I'm doing
what i'll call a substantial.
Speaker 1 (06:52):
Meal so for the family generally, and I learned this
very early with young children, they don't care if I've spent.
Speaker 2 (06:57):
An hour preparing a meal or one minute. I couldn't
care less.
Speaker 1 (07:01):
So I learned early to not waste time on small
children in terms of meal prep. So I'll do mostly
protein and some sort of salad orveng. So it will
either be salmon or barra mundy with some air fried
potato or sweet potato chips and some cut up salad bend,
or it might be some zucchini and pumpkin mashed kind
of together, and then some baked tomatoes. So very very simple,
(07:22):
throw together meals with the protein is probably what my
kids would have three or four nights a week, and.
Speaker 2 (07:26):
They love it.
Speaker 1 (07:27):
They're very happy with that. It's healthy, it's nutritious. You
don't get extra marks for cooking a whole flash meal,
especially if you don't enjoy it. Now it's taking away
nothing from people who enjoy meal prep. And if you
want to make a lovely meal for the family each night,
good on you. It's just not I don't have time
to do it, nor do I overly have the interest,
because food for me is generally work. But if I
am doing what I call a substantial meal, So a
(07:48):
substantial meal is a meal that requires a number.
Speaker 2 (07:51):
Of steps to put it together.
Speaker 1 (07:52):
So I'm talking like a proper lasagna or spaghetti type
mintce where you're adding a lot of ingredients to it.
It requires a certain amount of cookie time. It might
be a pasta bake, it might be a chicken pie
like that kind of intense meal. If I do do it,
that would be when I would do that on the
weekend and then use it across several meals. So if
I'm doing a lasagna, mince or a Mexican mince. I'll
(08:13):
do like a kilo and have it last a couple
of meals because I'm going to spend that hour or
two actually doing that kind of meal prep.
Speaker 2 (08:20):
So I think that's the difference.
Speaker 1 (08:21):
Really break it down in the week, how can you
do those five minute meals? And what I find really
handing in the supermarkets now luckily, and you are describing
you make your meat balls, et cetera fantastic, like it's
always generally better if you make it. They tend to
be leaner, higher in vegetable content. But again, there are
very viable options where you don't.
Speaker 2 (08:39):
Have to do a lot of prep.
Speaker 1 (08:40):
So you can buy the lean beef patties, you can
buy the lean sausages. You can get the Coals range
of shredded lean meat, which is very do. You can
buy the pre crumb chicken. I know in Harris Farm
they've got our chicken that's like ninety percent chicken with
only ten percent crumb.
Speaker 2 (08:53):
Like that is a very good quality product. Obviously you pay.
Speaker 1 (08:56):
A bit more when it is better quality, whereas the
supermarket crumbs are generally only about fifty percent crumb.
Speaker 2 (09:02):
But leanne and I.
Speaker 1 (09:03):
Have discussed several different alternatives to that, which are a
much higher proportion of fish and chicken and good choices.
So certainly, do not be scared of utilizing those options.
Like you can absolutely put some frozen fish in the
oven with some steam fresh veggies in a bag we've
again spoken about a few of those, or a salad
(09:23):
bag with a bit addressing and have a perfectly healthy meal.
Speaker 2 (09:25):
There's nothing to feel guilty about that.
Speaker 1 (09:28):
So I think in terms of automating, the suggestions I
have are, if you're happy to online shop at least Staples,
that's going to save a significant amount of time. Have
some key meals that you do on rotation each week
and map it out so again you don't have that
mental load of thinking each night what am I doing
for dinner?
Speaker 2 (09:42):
Know the quick and easy meals.
Speaker 1 (09:44):
Know that if you haven't had time to prepare anything
at all, if you pick up a barbecue chicken and
a pune of tomatoes, you're going to be on the
right track. Like it can be that simple, and certainly
that's a very cost effective way of doing it. The
other things I do with some of my clients in
terms of automating is getting snacks, foods, delivered to work,
or utilizing that work lunch break to duck down to
(10:04):
the woolies and coals and get the food, so you're
not then adding on shopping onto your schedule after work
or on the weekends when you're already busy. Actually utilizing
that lunch break which many people won't even take, but
you can literally walk your coals and mollies, get some
steps up each day, and get a couple of nights
of dinners or at least your snacks. And then for
office workers who are particularly time poor, I would say,
(10:25):
have your snacks like delivered to work for the week.
So you might order your protein bars, you might order
your yogurts, you might order your cheese and crackers, you
might order some nuts and fresh fruit. And it might
cost you twenty dollars, but you're going to have snacks
for a week that are healthy at work, rather than
getting to three o'clock each day and feeling like I'm starving.
So that can work really well for office spased people
and those who travel a lot for work, I really
encourage them to use those metro coals and mollies as
(10:47):
the baseline for food. And I think with exercise, the
key thing to automating it. If you're someone who literally
has no time to do extra, you've got to get
more of it out in those days. So whether it
is going and doing the walk and the shopping, work time,
making sure you're using your lunch break, using the commute
as your exercise like many people will be on a bus,
will be on a trade rather than constantly telling yourself
(11:08):
you're going to pull out another two hours to get
to the gym, except that that's.
Speaker 2 (11:11):
Probably not going to happen.
Speaker 1 (11:13):
But what you can do is hop off the station
every day one or two earlier and get that extra
ten twenty minutes in a day. And that is something
that's sustainable and will automate it so you don't have
to add more and more onto your already overwhelm schedule.
Speaker 3 (11:25):
I love it. And when you're talking about getting meals
to livered, I was never someone who wanted to get
my shopping delivered because like you, I'm really picky with
a type of produce I get. And this year, the
reality is with two small children and full time work
and a few businesses, I just don't have that opportunity
because if I want to go to the shop MEA
wants to come with me the good coals because it's
just been redone it's really good. Is a twenty minute
drive each way, and then if me, it comes with me.
(11:47):
She looks at every flower, every rock on the way in,
like it takes us fifteen minutes to get into the shops.
Then she wants to look at every single type of cracker.
Then we get to the checkout and she wants to
scan everything and it's adorable, and yes, I do it,
but it's a two hour round to get to the
zupermarket and back. So we've been doing a lot of
online shops this year. But the downside, like you mentioned,
is the quality of the produce. Like a few weeks ago,
(12:08):
I basically got chicken breast. It wasn't off, but I
took one smell of it and I said to David,
smell this, and he's like, oh no, that's done. So
that's like twenty kilos of chicken breast I just had
to toss. And I still had to go down to
my local woolors, which isn't good. Like the produce is
terrible that it's just not good, So I tend not
to go there. I only go there if I'm desperate.
So I had to go down and restock up some protein.
And then this week I ordered four salad kits and
(12:29):
that was supposed to get David and I threw lunches
for the Wig. I got some salmon breasts, I got
some tofu, I got some tins of tuna and chickpeas,
and I was just going to make some really fresh,
easy salads and proteins for the Wig. And the four
salad kits I got Suzie. This is last weekend, so say,
I don't know. The example was like the twentieth or
whatever whatever date it was. Two of the salad kits
went off on the twentieth and two went off on
the twenty first. And if anyone uses salad kits regularly,
(12:51):
but the time it hits use by date, it's done.
Like they're generally, I don't buy a salad kit unless
I've got at least four to five days on it,
because they're not as fresh as what they think, like
like it says, oh you can use it to that date. No,
they generally go off for a day or two earlier. So
that's full bags of stuff. It's like twenty two lolls. Again,
I just had to bit because I was like, I
can't use these they're discussing. They're already off and it's
really frustrating because you've seen the people who do the
(13:12):
shopping like they're just kids, they're teenagers. They're walking around
and I think they've been told to grab the shortest produce,
like the shortest dates, to make sure that the supermarkets
don't lose that money. I'm sure that that's what they've
been told. It's annoying.
Speaker 1 (13:25):
It's actually a massive issue and it's something that needs
to be addressed by supermarkets because at my local, those
young kids literally bowl you over with their shopping charts
to fill them up quickly. They're on a time thing.
But again I would agree they should be being told
to go to the back.
Speaker 2 (13:39):
Now. The other thing is did you bring them up
and get a refund? Didn't?
Speaker 3 (13:42):
I should have?
Speaker 2 (13:43):
I didn't because it's.
Speaker 1 (13:44):
Actually very easy on both Coals and Woolies automated to
just claim the refund and they do pay it straight away.
Speaker 3 (13:51):
Isn't it. I did not know that.
Speaker 1 (13:53):
Okay, yeah, so it's actually easy. Because I had one
time where my mints didn't come. I ordered the extra
le mints. They just didn't send it, and I always
tick on the list don't replace it with other products,
because I don't wanted to put some crap in there that.
Speaker 2 (14:06):
I don't want.
Speaker 1 (14:07):
And when I rang and it just said on automation,
I can't even it was probably Woolies. I would have
bought mints from Woolies and it said if you haven't
received a product, press one and they instantly refunded it.
So they have automated that. Quite simple. So I would
definitely look into that on your account. But again, anyone
who works at Colson wool Worse, you need to fix
(14:27):
up that because it's a reason that I don't do
online shopping for fresh produce, and it's a widespread issue.
Speaker 2 (14:31):
They should absolutely be being.
Speaker 1 (14:33):
Taught to be pulling stuff with the longest use by
date because people are doing online shopping to make their
life easier. So it's a real, actually, really valid point.
Who I might actually email the nutritionist at Woolies and
bring that to her attention. I'm sure it's an issue
for many online shoppers. But what I do do now,
things like bottled water, the cat litter, the cat food,
(14:53):
stuff like that that you need regularly, and there's nothing
worse than running out of it and then you have
to make another trip to Woolies and spend the fifty
bucks on all the other stuff. I do definitely get
that delivered, and I get quite a lot of cleaning
products now delivered from Amazon. If you've got Amazon Online
Prime for food delivery, it can be there the next
day and it's often the cheapest, much cheaper compared to supermarkets.
So that's the kind of logistical stuff I would suggest
(15:15):
you really look into now. The things that cause irritation
the running out of the pet food, not having you know,
running out of salad stuff each day, Like how do
you map the week out to get you to at
least Thursday without having to go to a supermarket or shop.
You will immediately free up at least an hour if
not to, you'll eliminate much stress and you'll probably eat
better as a result.
Speaker 3 (15:36):
Yeah, and the other big thing that I like to
automat is I use most locoocas so much, even in summer,
Like I do big Mexican like chicken, tomatoes, Capsican beans
in there that I just shred the chicken and then
I can freeze that and use that as Nacho's use
that in a big salad bowl. I can use that
in soft tacos like there's so many options. And I
do the same thing with mints. I might put a big,
you know, a bit of pork or lamb in there
(15:57):
and then do that shredded mint and then put just
the veggies in there as well. So I really love
a slow cookie. You get hips and meals out of it.
You can freeze. Sometimes I just do the protein. I
throw in, you know, a thing of pork or something,
and I'll put some sauce in there, some veggies in there,
and then I'll decide what sort of carbs or you
know how I want to serve that later on. So absolutely,
utilizing things like the slow cooker and the air fry
(16:17):
for me is a great automation thing as well because
it just cooks things so quickly. And in Queensland it's
so hot in summer that you turn the oven on,
the entire kitchen heats up, or you need to put
the aircorn on when you turn the oven on. So
I really think that an air fry is a really
good hack as well. And David and I just had
our wedding anniversary susin. He said, well, what do you
want for an anniversary present? And I was like, I
want a new air fry. But we've just got the
(16:38):
new the duel basket one, so I'm very excited. And
I put it on my Instagram and everyone was like,
give us the review, tell us how it was, So
I'll have to let people know. But I'm really excited
to have the dual ones so I can actually put
protein in one and some veggies in the other one
because at the moment we've only got the one air
fry with the one basket. So yeah, I'm very excited.
Speaker 1 (16:55):
Well, you need always need two draws, even I've got
two draws. I've just got the Kmart one and I
actually bought it because my nanny asks for it because
she likes it to do the kid's fish, which is
actually good because you don't get the smell of fish
throughout the house. But I've always had two baskets. You
got to have two because they're not very big. And
I've done the foreaters that's my favorite one. You just
get the lean chicken tenderloins and chuck it straight in
(17:16):
with the Mexican seasoning on one side and on the
other the cut up veggies and you've got for heaters
in twenty minutes, like so easy. So yeah, I don't
use it a lot, but it's very good when I
need it, So yeah, No, definitely two baskets in do.
Speaker 3 (17:30):
You put what do you put in your basket, like
like baking paper or something just to line it? Do
you put something in it to line and you just
throw the chicken in?
Speaker 1 (17:36):
My nanny puts baking paper, but I don't. I just
put a bit of olive oil and then.
Speaker 3 (17:40):
Just wash the basket out.
Speaker 1 (17:41):
Yeah, because it's like I'm quite moist, you know what
I mean, Like with if I'm doing the Mexican seasoning
with a bit of water and pouring it over. Then
if it's fish, I'll put baking paper because I don't
necessarily want it all to get stuck, but actually got
quite often. I'll just put a bit of oil on it. Okay, look, yeah,
very handy. All right on to breakfast.
Speaker 3 (17:59):
Land, right, cafe breakfasts. This is probably something that Susie
and I talk about a lot. I'm sure we've covered
it on the podcast before. We have these conversations with
clients all the time. But I basically say to my
clients anytime you eat out at a cafe, unless you
were literally just getting two poached eggshibit, a spinach and
a piece of toast, most things off the breakfast or brunchmen,
you were easily you know, six hundred to one thousand calories.
(18:19):
Like we went to a brunch place the other day, Susie.
They had it was like a fried chicken croissant. I
can't remember what they called it, but it was literally
like fried chicken on a croissant. And I was like wow.
And then they also had deep fried like mars bar
french toasts. I was like wow, Like it's honestly, some
of the things were like dessert for breakfast. It was
just crazy. And then when you think about breakfast, not
only do most people get the meal, they'll get a
(18:41):
gigantic smoothie, they'll have a big coffee or they'll have
a second big coffee, and just forgetting that, it all
adds up. And then if you go home for your
normal lunch, you snacks in your normal dinner. That's how
we can kind of blow out some of the calories
for the day. So it's sort of trying to make
some of those smarter choices, particularly when the goal is
fat loss, or if you're going out. A lot of
my clients say, oh, you know, I'm meeting a friend
(19:01):
for say brunch or something. I'll say great, what time.
They're like, oh, we're meeting at ten. I know that
by the time they've got there, they've chit chatter, they've
ordered up the menu, by the time the food comes,
it's closer to eleven o'clock. So we can be quite
smart and build them more of a brunch option where
we can sort of absorb the breakfast and the lunch
calories together. So if we're having a bit of a
heavier meal for a brunch, it's not going to make
that much of an impact from a fat loss perspective.
(19:23):
But there are certainly better options on cafe menus and
some not so great options on cafe menus. But the
big one that trips up a lot of my clients,
Susie is thinking that healthy equals fat loss, because I
see so many clients and they go, no, no, I'm good,
I don't need help with the menu. I'm just going
to get the nourish bowl. And that to me, it's
always like the vegan bowl or the nourish bowl. I'm
(19:43):
always like, no, that's easily eight hundred calories, and that's
cool if that's what you want to do, if that's
a healthy choice for you, great, But the reality is
that a lot of those nourish bowls, a lot of
those vegan bowls, are very high calorie, even though they're
filled with really good quality products. So and for most
people trying to achieve fat loss, it's just far too
many calories. So I think it's really important to be
(20:03):
reading the ingredients on the menus, not just looking and saying, oh,
it's a healthy noush bowl or oh, it's a vegetarian
big breakfast, Because even though it might be a vegetarian
big breakfast, by the time you add up two eggs,
two bits of toasts, a massive slab of halloomi, some mushrooms,
a hash brown, what else are they given? Like half
an avocado that can again be eight hundred to one
(20:24):
thousand calories. Is it vegetarian, yes, Is it healthy? Probably yes?
Is it appropriate I fat loss? Probably no for the
majority of people, unless you're living in a quite large
body or you're like a super athlete. So I think
it's just important to be wary of portion sizes and
all the little extras that come in as well, because
you know, how often do people say, oh, I'm going
to have the avocado toast and then we're like, oh,
(20:45):
it doesn't have protein. So they're like, cool, I'll out
of side of bacon or I'll out of side of
eggs to that. But the avocado's toast itself is like
six seven hundred calories, and you're adding bacon onto it,
then you've got an easy thousand calorie meals. So it's
just I think important to break down the ingredients in
some of these breakfast options. When the goal is fat lost,
When the goal is just health and maintaining, it's not
so much of an issue. But what I find that
(21:07):
lately most cafes and breakfasts these days, even in Brisbane,
are charging you know, twenty five dollars upwards. You go
out with a friend, you might have two breakfasts and
two coffees. That's easily fifty sixty dollars. So I feel like,
because the prices have risen, cafes feel like they have
to give more value, and I feel like the size
of breakfast, particularly in cafes, it's just enormous these days
like half of them I could probably share. I do
(21:30):
like I don't get my kids meals. There only three
and not even one and a half, so there are
any little but David and I will get a breakfast
each and we'll just split it with them because it's
honestly so much food and the portion sizes are so
huge that I just feel like, yeah, we just need
to be really conscious of that because it can blow
the budget quite easily.
Speaker 1 (21:48):
Well, what prompted me to bring this out was a
gorgeous kind of mind who has actually lost a lot
of weight.
Speaker 2 (21:53):
Set me this gorgeous breakfast picture this morning.
Speaker 1 (21:56):
I sent it to Lianne because it's absolutely studying look
like art.
Speaker 2 (22:00):
So it's got read you.
Speaker 1 (22:01):
It's on the plate, there's like this sort of saute
kale and spinach. Then it's got some mushrooms and it's
got some sort of white cheese which is possibly fetter,
maybe goats cheese. Then it's got some pickled vegetables mashed pumpkin,
sweet potato, roasted beetroot, and two eggs on the top.
There's also a sprinkle of nuts, pepeda seeds, and I
think dooker. Now when I looked at it this morning.
(22:23):
I almost had a heart attack. I was like, oh
my god, that is enormous, Like she was showing me
how healthy it was it I was thinking, oh my god,
I reckon, that's at least six hundred, if not eight
hundred calories.
Speaker 3 (22:34):
Mostly bench though it is, but like it's.
Speaker 1 (22:36):
Still I reckon that that's cream like pumpkin. It's cooked
in heaps of oil. Like she had toast as well
and a coffee scared, and I was like, oh.
Speaker 2 (22:46):
My god, Oh my god. So that's why I thought
we have to talk about cafe breakfast.
Speaker 1 (22:49):
Because generally speaking, I would say that a substantial plate.
Speaker 2 (22:53):
At a cafe is two meals, whether it is a
big cookup like that, whether it's pancakes, whether it's.
Speaker 1 (22:59):
Bahad eggs, sort of all hot breakfast a site, they're
basically two meals in calories. Like they're not three four
hundred calories, they are like eight hundred even a thousand.
So keep in mind they're adding often fat from the
avocado and the cheese.
Speaker 2 (23:13):
If they're doing.
Speaker 1 (23:13):
Nuts and things as well, they're cooking all those things
in oil. Like they are high calorie foods and sure healthy,
but definitely most women listening, or we'll have to split
a big cafe breakfast with a friend. Because, as Leanne described,
because she said to me, what would you have ordered?
And I said I would have had well, I said,
I think it's beautiful. I probably I can see why
you ordered it.
Speaker 2 (23:33):
It's nice. But it is two meals, like you won't
need lunch.
Speaker 1 (23:36):
So if I was ordering something more calorie controller, i'd
go two eggs, finished tomato, mushrooms and then maybe like
Avo or Fetter. But keep in mind Avo they'll serve
a half and you pay a lot for it, like
you're talking about how muchly and the sides can be
seven eight dollars each. If I take the boys to
breakfast and we don't have a big meal, just say
some coffees, they'll get a kid's meal. Chris and I
(23:58):
might share something like eighty dollars. And that's not even indulgent,
like it's so expensive, so you will get a big
serve of Avo.
Speaker 2 (24:05):
It's massive. So yeah, just keep in mind if you are.
Speaker 1 (24:08):
Having that kind of indulgent breakfast at a gorgeous place,
it is two serves, and you might be better just
to share with a friend. But if you want to
keep it calorie controlled. It's like two eggs, no bacon,
fetter or a little bit of avocado, plain veggie side,
So like mushroom, spinach, tomato, and then just one slice
of toast with sour dough. It's not overly healthy. It's
(24:28):
usually really thick and one single piece will be two
breads at least, so you've really got to sort of
cut it right down like that, or accept you're having
a more indulgent meal. Go and enjoy it, but make
sure it's two serves, or share with someone else, and yeah,
just be mindful. Then things like pancakes and AVO toasts
and as sydeballs and unfortunately not healthy. A sydeballs packful
of sugar. Pancakes are packful of calves, and AVO toast
(24:51):
is mostly fat with some sour dough. There's no protein
there and usually way too much carves. So don't kid
yourself that they're actually healthy. They're pretty indulgent meals, all right.
Speaker 3 (24:59):
Well to change, bring us onto these delicious mushroom chips
that I found.
Speaker 2 (25:06):
Doesn't sound delicious mushroom chips. I don't know. Can you
put a better spit on it?
Speaker 3 (25:10):
Yeah? I just want to get back to that segment
really quickly and just say the most important message. What
we're trying to say is that healthy can be different
to fat loss. Like a lot of these options that
we're talking about can be healthy. They can have nutritious.
Speaker 2 (25:20):
Choices, even weight control.
Speaker 3 (25:22):
Yes, but if your goal is weight control or fat loss, just.
Speaker 2 (25:25):
Even weight controller. We have to be clear.
Speaker 1 (25:27):
These are big meals. They're double meal size that you know.
I think it's not specifically fat loss, it's just being healthy.
Keep in mind that when you have a meal like
that out similar to a restaurant meal, they're two meals,
not one unless you do very healthy skimming it no bacon,
you know.
Speaker 3 (25:43):
Or you're utilizing it as a brunch option. You're not
having a breakfast and then going or having that then
coming back for lunch.
Speaker 2 (25:48):
Yeah.
Speaker 3 (25:48):
So it's just understanding the portions that work well for
your body. And if that confuses you, it's probably time
to touch base of the diet issue. You can actually
run you through what sort of portions work really well
for your body. But onto our market find of the wicket. Today,
we've got these delicious I'm obsessed with these SUSI I
think they're so good. I love mushrooms, but I've also
got some clients that don't like mushrooms, like if I
(26:08):
put mushrooms into their recipes, like I can't eat that.
I'm not a mushroom person. But they love these, and
I think it's the flavoring on them. They're so delicious.
They're the dj and A Shataki mushroom crists, so they're
lightly cooked and seasoned. They're basically mushroom chips essentially. They're
so they're a good way to get in some extra
veggies and the seasoning on them is so good. Even me,
I ate them, and like, she's a normal nearly three
(26:30):
year old toddler who's, you know, a bit picky with foods,
as most are, And she was like, what's that, Mummy?
Can I try? And then she was like ooh yum.
Granted she was doing most of the licking of the seasoning,
not too much of the eating the mushroom part of it,
but it was good exposure for her overall. So these
are generally in coals and wollwas in the health food section.
They're also sold I think it's some costcos as well,
and they are also available in a lot of like
(26:51):
the online health food shops as well. They have a
whole range. They've got mushroom chips, they've got broccoli ones,
they've got beetroot ones. The beetroot ones are really nice too.
And I believe if we've talked about that, there's like
a protein at a Marmaie range. I think we did
that many months ago as well. That's a really good
one from a protein and a fiber perspective. It's really
crunchy some of the lake greams they do, and they
basically just you know, like they're roasted chips, which are
(27:11):
pretty good. So they retail at these ones are at
wools for six dollars for a sixty five gram pack,
so it's a smaller pack and you are paying for
I guess, a better quality product. And obviously it's a
vegetable as well, so it's going to be far more
expensive than what like a normal potato chip is. So
it's one of those instances where you are paying for quality,
you are paying for something that is a better option.
(27:32):
And we do know that a lot of our listeners
they like some of those better choices, so we thought
we'd bring it to the potty today. Because we're both
a big fan of it nutritionally but also taste wines
as well. So a bag of them a serving size.
Let me just double checks the nutrition label. There's two
point two servings per bag, so serving size is about
thirty grams, and that's that's quite a good amount because
the mushrooms are actually quite big. So ingredient wise, it's
(27:55):
seventy five percent shaittaki mushrooms with vegetable oil, maltose, sea salt,
yeast extract, spices, and natural flavor. So it's essentially some
mushrooms with some oil, some spices, and some herbs, and
like I said that, the seasoning is actually quite delicious.
And then per serving nutrition information panel wise, we've got
five hundred and thirty killer jools, which is roughly about
(28:15):
one hundred and twenty calories, one point eight grams of protein,
six grams of fat, twelve point eight grams of carbohydrate,
eight grams of dietary fiber. That's whopping, Like eight grams
of dietary fiber is huge, and only one hundred and
forty milligrams of sodium, which is actually quite low on
a like a saltier tasting products, like you know, it's
quite flavorsome the product, so I actually thought the sodium
(28:37):
content was quite good. But the serving size is small
at thirty grams, so but it's small but substantial. Like
I thought that thirty grams was actually a nice little,
you know, addition, and I sort of have a couple
in the afternoon with a bit of a high protein
yoga or maybe some cheese and crackers or something. So
I just think these are a nice little way to
add in some extra veggies. Have you tried the mushroom
I know you're a fan of the other ranges of
the veggie chips, but if you tried the mushroom ones,
(28:58):
you're not a huge mushroom person, are you. Oh?
Speaker 1 (29:00):
I don't mind them if they're subtle and like cooked
in butter like that's nice. No, I do use mushoes
in cooking, like I'll always put it through my mints
or I don't love them as much as you do.
I probably wouldn't buy the mushroom chips, but I do
think it's a great brand, and I think some they've
got a whole range. They've got the brocoli ones and
you know, we did I think was it the seeded
mixes we did of them.
Speaker 3 (29:19):
Yeah, the protein, the atamamie, theamae.
Speaker 2 (29:21):
And the pe mix.
Speaker 3 (29:22):
Yeah.
Speaker 1 (29:23):
So I think that just different strokes for different folks.
But I think that they do some really good products.
Speaker 2 (29:27):
You do pay for them.
Speaker 1 (29:28):
They're kind of that boutique range, so if you do
see them on salored stuck up then but I think, yeah,
they are certainly a healthier option and you're getting a
lot more nutrition from them. And yeah, if you're a Marmee,
your Marmae fan and love MUSHes like they're going to
really give you that mouthfeel that the nutcho cheese cecs
will without all the fat calories and MSG, so go
for it.
Speaker 3 (29:46):
Amazing all right, And then our final listener question for
the week, I'll round out the potty today, even though
it's your potty, I'll take over. And this is a
good one for summer. Is coconut water a good choice
to keep as hydrated in summer? So we went through
a coconut phase what many many years ago go where
everybody was swearing blind by the coconut oil. We debunk
that as a healthy choice. We know the best oil
to have and what has the most researchers extraversion olive oil,
(30:08):
particularly austrain if you can get it, just because it's
better quality. But I don't mind coconut water, Like I
do have a lot of clients, particularly those who might
work outside, say as like a pe teacher or who
has a very active job or maybe some sort of
you know, labor intensive job. I don't mind coconut water.
There's some good electrolytes in there. A lot of the
brands are no added sugar. Yes, there's a bit of
natural sugar in there, but I do think if you're
(30:30):
using that from a hydration perspective, some sugar and some
carb isn't a bad thing. Like I've had clients who are,
you know, training for half marathons. They're out on a
twenty k run on the weekend. That's not my thing,
but they love it, and you know, they'll go for
like the low sugar Power Aid or the low sugar Gatorade,
and I say to them, no, you actually need the carb.
You need the sugar because you're trying to not just
rehydrate the body, but actually put some of the calories
and some of the energy back in. Because if you're
(30:52):
going for a two three hour run, your body can't
store that much energy. You actually need to have a
bit of a top up as you run. Your body
only stores about an hour's worth of glucken. So I
think coconut water can be a good hydrating option for
those who are really heavy or salty sweaters, or even
if you're just a bit sick of water, like sometimes
like water is great, Like we were always going to
advocate water first, but you know, sometimes people do just
(31:14):
get that little bit bored of it. So I don't
think that there's anything wrong with coconut water. I love
freezing at a really good tip. When I had my
first baby, Meal, she was a summer baby. Her birthday's
December the twenty seventh, and obviously I was like labor
all through summer. I was doing all the curb walking
to try and get her out, and she'll still like
five days over. It's horrible in summer. But my midwife
said to me, why don't you freeze some coconut water
(31:35):
in like little ice cube trays and just stuck on
that through labor. Like she was like, that's a really
good idea. A lot of women do that with summer babies,
So freezing coconut water into ice cube trays can make
a really refreshing addition to like a little bit of
a mocktail, a little more like her fruity as summer drink,
or if you made yourself a nice green smoothie, you
could pour her a green juice, you could put some
of the coconut ice cubes in there. I think that
would be a really nice choice. So I'm a big
(31:57):
fan of I don't have anything against it. I think
it's a lower calorie version compared to a lot of
other like smoothies and juices on the market, and you
do get the additional benefits of some you know, some
key nutrients as well.
Speaker 2 (32:08):
Yeah, I'm not as big a fan as you are.
Speaker 1 (32:10):
I think that it's you know, I think for active people, sure,
but I have a lot of people sort of adding
it to smoothies and protein drinks, and it basically is sugar. Like,
let's be very clear, you're adding sugar in like a serve.
I'm having a look at how much it's up to
sort of fifteen grams per serve. They do range in amount,
So the lowest sugar variety I can find is the
(32:32):
raw sea pure natural coconut water. So that one only
has preserve seven point one grams of sugar, so it's
still a bit over a table tea spoon, so equivalent,
say with a juice, you're probably getting closer to twenty.
So it's certainly a lighter choice, so I could see
why you might urg towards it, But I think if
you do use it to sort of flavor your smoothies,
(32:52):
a little bit of your protein shakes in the summer,
and you're not overly active, so you're really just using
it for the sweetness. Really check the labels and go
for the lowest one you can find, which the best
of my knowledge is.
Speaker 2 (33:02):
The raw sea. So yeah, I'll often pull it out of.
Speaker 1 (33:05):
Smoothies and things because I would rather my clients get
the sweetness from fruit, you know, if they're adding berries
in there. But certainly right, you know, for active people,
people who are doing hiking, who are lean fit, you know,
it is a lighter version of juices and cordials and
a better option there. So I think it sort of
sits in the middle, But do be mindful that it
does contain sugars in some cases added coconut cream too,
(33:27):
so it's worth checking the labels and look for the
lighter options. And in terms of electrolytes, we should say
it's potassium. It's compared to like, I don't think is
it magnesium too or just potassium. I think it's just
a little bit, yeah, a little bit. It's not the
same as an electrolyte drink. So it's not the same
as gatorade or powerade. If you're a salty sweater, you
really need to have that more concentrated electrolytes. And so
(33:47):
for example, I've got some clients you hike. They use
the formulations that you get through sort of bike shops
and formulations like that. It's certainly not for someone who cramps.
It's more in general hydration solution when it's potassium. In
particular that coconut water is high.
Speaker 2 (34:01):
All right, LeAnn.
Speaker 1 (34:01):
Well, that brings us to the end of the Nutrition
Couch for another episode, And if you have not already,
please check out our website designed by Dietitians, because we
have just launched a whole range of new products there,
including Creating specifically formulated for women. So it's really worth
having a look, and you will also hear a new
special episode dedicated to these new products. Creating is probably
(34:24):
the buzzword in nutritional supplementation, particularly for Perry and postmenopausal women,
and I believe that we are the first dieticians to
bring out a specially formulated supplement for women with creatom
So we're talking a lot more about that, but check
it out, designed by dietitians, and we will see you
next Wednesday for our regular episode Drops.
Speaker 2 (34:42):
Have a great weeks, catch you guys next week.
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