March 25, 2025 • 36 mins
In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward dive into how to save big at the supermarket without compromising on nutrition. With the rising cost of groceries, it’s essential to get savvy with your shopping habits. They’ll share their favorite budget-friendly go-to products from Woolworths, Coles, and Aldi—such as frozen veggies, high-protein pasta, and easy meal hacks that’ll help you stretch your grocery dollar.
But that’s not all! They also tackle the supplement trend everyone’s talking about: AG1 greens powder. Is it worth the hype or just another expensive subscription? Listen in for the full breakdown!
Plus, Leanne reveals a high-protein pasta that’s making waves—great for those on a budget but still wanting to pack in protein. And Susie shares her thoughts on how to lighten up your dinner without sacrificing flavor, especially if fat loss is on your mind.
See omnystudio.com/listener for privacy information.
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Episode Transcript
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Speaker 1 (00:01):
How much has your grocery bill increased in recent years?
Fifty dollars a week, or maybe it's more like a
couple of one hundred. The cost of food, fresh food
in particular, is beyond belief and certainly beyond many pay packets.
So on this week's episode of The Nutrition Couch, Leanne
and I are going to share our favorite supermarket go
(00:22):
tos to save plenty of cash while not skimping on nutrition. Hi,
I'm Susie Burrow and I'm Lian Mood, and together we
bring you The Nutrition Couch, the weekly podcast that keeps
you up to date on everything you need to know
in the world of nutrition, as well as all things budget.
We are going to discuss the mistakes we can commonly
make at dinner time and the easy ways you can
(00:43):
lighten things up a little, particularly if you're keen to.
Speaker 2 (00:45):
Lose a few kilos.
Speaker 1 (00:47):
Leanne has found an amazing high protein pasta we're going
to share with you, and our listener question is all
about a popular supplement doing the round at gyms. So
Leanne could be said, I'm a bit of a tied
as Tuesday. I grew up with an English father who
was very budget conscious and I'm sort of grateful in
my life. I'm very aware of money and how much
(01:08):
I'm spending. And so when I went to Coals last week,
and I'll name the supermark because I think it's pretty
standard across the board wherever you're shopping Woolies, Coals, you
know Audi. Even the prices aren't that much cheaper at Audi.
It's just they package the fresh food differently, so it
seems cheaper, I should say, But I think I bought
like pumpkin zucchini. My kids love cucumbers, tomatoes, and my
(01:33):
bill was like thirty dollars, and I was like, are
you kidding me? Like this is just for a night
or twos veggies for the family. I'm a dietician. I'm
going to try and invest in fresh food. But if
I'm thinking it's ridiculously overpriced, keep in mindly and that
cucumbers are mostly water. So here I am paying seven
dollars a kilo for water, and as if I want
to say to my kids, don't have a cucumber. But
(01:53):
you can understand how people are torn, like it is
ridiculous the price of basic produce. And it just made
me I know we have covered this in the past,
but I think at the moment, we're all feeling the pinch.
I saw a report this morning on the Today Show
when I was getting the kids ready for school about
describing the increases percentage wise of key foods that have increased,
(02:14):
and you know, we're all just feeling the pinch, and
unfortunately our nutrition suffers because even though in theory, preparing
food from scratch, like buying fresh veggies or frozen veggies
and cooking from scratches cheaper than say a takeaway, it
requires a lot of focus and being aware of what's
on sale and how to bring those meals together. You
(02:35):
can understand why a family would see a six dollars
fifty pizza and think, well, you know, why would I
bother cooking all those vegetables. It's just too much. So
I think if we're feeling that, a lot of people
are feeling that, So I thought it was just really
good to revisit it and some tricks and tips about
how we've found smart ways to save cash and some
of the swaps we've made. So a couple of the
(02:56):
key take homes I have, there is a growing range
of mixed frozen vegetables I've seen it more so in
Coals than Woolies at the moment, mixed bags, like I
bought a Ratatui last week, which I think was seven dollars.
There's a Mediterranean vegetable tray bake. There's some rib corns
that are in there now. They're not overly cheap per kilo,
(03:17):
but certainly at the moment with fluctuating prices of greens, broccolis, zucchini, pumpkin,
you know, it really does make a difference. Because they're
already pre made. You can get a couple of meals
out of them, so they're my go to. I really
am enjoying those and using those a lot more at
the moment. There's a couple of box products I'm also
using so I like, and we're not sponsored by Coals,
(03:38):
but I am finding better options there. So hopefully you've
got some Wollies examples that we don't seem too biased.
But the Coals Lasagna for Kids, which is a twelve
dollar tray, I find it's fantastic. It's a pretty good
percentage of meat, Like it's not as high as say
the gourmet ones, which retail for thirty dollars, but it's
pretty good compared to other cheaper products, and by the
(03:59):
time you cooked on you you'd be well over thirty
dollars with raw ingredients by the time you add all
the different cheeses in making the best and no more
sauce if you did it with butter good quality lean mints.
So I really am liking that as a family friendly option,
particularly for kids towards the end of the week. And
then my other one, which we have covered before, is
I love the Doctor O's pizza, in particular the spinach one.
(04:21):
I think it's up around seventeen percent spinach. The kids
love it, and my boys now prefer that to a
takeaway pizza which is going to cost me twenty five
thirty dollars, and I get them on sale at six
dollars fifty, so they're just a couple of my go tos.
I find sort of lean mints or the peppercorn lean
sausages or lean beef patties are about ten dollars per tray,
(04:41):
and I can get at least a meal if not
lunches the next day out of those, so they're another
popular one. And then I use a lot more tinged
like tin corn, tinned beetroots, so I'm definitely not buying
those fresh at the moment, and also things like frozen
spinach and kale.
Speaker 2 (04:56):
Now, admittedly, if you get the.
Speaker 1 (04:58):
Ones from Aldi or even in Willies and Coals, it's imported.
Admittedly I'm probably more likely to spend a tad more
on the Australian range at Woolworth, But definitely I'm not
buying any of those fresh at the moment. And on
the odd occasion that I do make a bigger soup
or something like that, if I'm going to invest and
buy a celery by kale by silver Beat, I'll actually
(05:19):
go out of my way to go to a gross
that retails a lot cheaper rather than buying it at supermarket,
and then I will freeze a lot of those extras,
so I get several meals out of them. So things
like celery spinach, they freeze really well. Because if you
buy a bunch of kale or you often don't use
it all, throw it out, it's four or five dollars gone,
Whereas I take that time to freeze all the components,
(05:40):
so I'll get three or four soups out of them,
and I'm finding that's a really budget friendly way, as
well as doing a soup each week that's got to
be like a cannellini bean bas because again it's relatively
inexpensive meal. You get several meals out of it, and
the beans are like a dollar a can. So there
are a couple of things that come to mind that
I'm doing all the time. I'm also feeding the dog
a lot more like tin sardines which are eighty nine cents,
(06:03):
or tin tuna, rather than buying mints and things for him.
So yeah, just little ways that do add up if
you're buying a lot of that fresh stuff regularly, trying
to keep your fresh food intake. But yeah, I think
when you know you're paying seven dollars for cucumbers and
zucchini's a kilo, it's pretty steep.
Speaker 3 (06:19):
Yeah, yeah, I agree.
Speaker 4 (06:19):
I think everyone's absolutely feeling it right now. Like I
went to buy one of my favorite salt foods the
other day, my Red Rock Deli chips, and I was
in the supermarket and they were like on David's like
do you want some of these? He is that they're
on sale, and I looked and it was like six
dollars on sale, and I was like absolutely.
Speaker 3 (06:33):
Not like, I just am not doing that no way.
Speaker 4 (06:36):
And I was like, what are they full price now?
Like they used to be what four bucks full price?
And they come down to like two point fifty on
sale and it's not even that long ago, Like it's
absolutely crazy. So some of my favorite ones, if you
want me to do some of my Woolies favorite I
always go on about the wool Worst Chicken Bites. They're
my favorite, Like is it better to make your chicken
nuggets fresh from scratch?
Speaker 3 (06:56):
Absolutely?
Speaker 4 (06:56):
But if I'm busy it's a Friday night, the kids
are like, we want you know, it's in chips. I'll
go and I'll get these from wool Worst. So the
wol Worst Chicken bites, they're original. They're in the frozen section.
They're not budget budget friendly, but for the percentage of
chicken that you get in them, you're actually it's actually
a really good choice and they're much much better on
the nutrition label as well. There's an original one, there's
(07:17):
a I think a Southern style one, and a karage
one and I bought the wrong one the other day
and me.
Speaker 3 (07:21):
It was like spicy spicy.
Speaker 4 (07:22):
So for little little kids, definitely get the original ones,
even though I didn't think the Southern one was by
any means spicy. If you have a have a one
year old or a three year old, they're definitely gonna
not like it as much.
Speaker 3 (07:33):
So original is great for little kids.
Speaker 4 (07:34):
And then we really like some of the just some
of the frozen chips as well can be a good
budget friendly option because you can get you know, half
a keel of them and for you know, five or
six dollars, and are they more expensive than they used
to be, yes, but you're not going to use an
entire bag and the one sitting and then you can
put a bit of I love frozen peas, like it's
my go to vegetable for my kids, although they just
throw them till he throws them absolutely everywhere because she's
(07:55):
only like eighteen months, because it's peas all over the house,
But frozen pieces are really easy for me to put
on the dinner plate for the kids, and a bit
of frozen broccoli I'll just steam on the stove as well,
and that way they can have some peas and some
broccoli as well, So that's a good of budget friendly option.
Another one I really like is birds. I actually have
a great range of.
Speaker 3 (08:14):
Veggies like veggie bags.
Speaker 4 (08:15):
At the moment, there's a couple of different season sides
and different flavored types of vegetables really be good options
at the moment. And there's some really good ranges of
fish as well. The only downside I will say is
is typically from Vietnam. It's not Australian fish. I think
it is typically Vietnam's the biggest place. But there's one
that they do called steam Fresh, and they're in these
little bags. I think there's two per pack. They're ten dollars,
(08:37):
so it's only five dollars a serve, So this is
more I would say for a couple or somebody who's
living by themselves, I think is a great option.
Speaker 3 (08:43):
Like if you've got to feed a family of.
Speaker 4 (08:45):
Four, six plus people, this wouldn't be a budget friendly option.
But if you're looking at getting you know, take away
yourself versus building some healthier fish and chips at home,
this is absolutely a better option from a budget perspective.
And Birds Eye do these steam Fresh ones. They're a
sits on a parsley flavor. When the nutritional information on
them is amazing. They're like thirty one grams of protein
(09:05):
a fillt for five dollars a serving, which I think
is amazing. And then other tips that I just wanted
to remind listeners of when you're checking the nutrition labels
because I nipped in with a friend the other day.
We were just at the park and we both needed
something from the supermarket which was next door, and she
went and she grabbed I think it was mushrooms or something,
and she's like, oh, these are on style, I'll grab these.
And I said to her, Oh, but they're cheaper if
(09:26):
you just get the loose ones and put them in
the bag. She's like, no, no, they're on sale, and I said, no,
look and I taught her to read the label the
unit price on it, and she was like, oh wow,
I never knew to do that, And so I just
thought it was a really nice reminder for our listeners
to actually compare the unit prices. So if you're looking
at something, for example, like mushrooms, they might be on sale.
The ticket might say on sale, and you think it's
a better option, but you've got to look at the
(09:48):
unit price. So basically you want to compare how much
that product is per one hundred grams, and then compare
that one hundred grams to the other one. So the
loose mushrooms I think were only about nine dollars something.
One hundred grams was the ones that were on sale.
They were packaged up in a little think one hundred
and twenty five gram packet or something. They were like
close to fifteen dollars, and they were the ones that
(10:09):
were on sale. So you're paying nearly five dollars more
a kilo for the ones that are prepackaged, versus if
you described a few loose ones and put them in
your own bag, it's significantly cheaper. So always remember to
compare the unit price when you're looking at different things
like that. Don't just look for things that are on sale,
because there's a lot going on. There's a lot of
talk at the moment in the media about some of
(10:29):
the supermarkets doing a little bit of price gouging, putting
their prices up on purpose, so that you know, if
things appear on sale, they're not actually on sale, they're
not actually that much cheaper. So try not to just
look at the for sale sign or the know on
sale sign. Try to actually compare the unit price brand
versus brand. If you're really looking for some good, budget
friendly options, and the other one that I love is
(10:51):
both coals and will West do the fruit for kids.
So whenever I take my kids in we go to
the free fruit section, I'm like, here's use a bit
of fruit.
Speaker 3 (10:57):
Kids them quiet for like fifteen minutes, well that you're
in there or something.
Speaker 4 (11:00):
And also they get a free piece of fruit, so
I think, why not, it's on offer, We've got to
take it.
Speaker 3 (11:04):
Times they're top out.
Speaker 2 (11:05):
There, so the parents can go on the way home
from school.
Speaker 1 (11:09):
Actually you can go on the way to school and
they can have a piece of.
Speaker 3 (11:11):
Fru there and you can come on the way back.
Speaker 4 (11:14):
But side note, it is for kids, it's not for parents.
Side note. And also they do both calls and always
do like an imperfect produce range, So that's really good
where I've had some really funky looking carrots and cucumbers
and pears where you can actually get a good discount
if you're buying produce that is quote unquote imperfect. And
Mea loves it, like she's like, this carrot looks funny,
and it's just a good way to talk to particularly
(11:34):
younger kids about different fruits and vegetables. And you know,
it tastes exactly the same. Even if the carrot's a
little bit, you know, of a right angled, it still
tastes exactly the same, maybe just a little bit harder
to peel. So using some of those imperfect produce options
at some of the biggest souper markets it's a great
one as well. And the last thing my family live
I've done. We haven't had takeaway for three weeks now,
(11:55):
we do a fake away Friday. Or I say to
David or the girls, what do we want for dinner
on a Friday night? And they might say pizza, they
might say dumplings, they might say chicken nuggets and chippies.
And then I just do a healthier homemade version of that.
So the last Friday, the girls had chicken nuggets, chips,
they had peas and broccoli, and David and I had
homemade pizza.
Speaker 3 (12:12):
So doing that sort of fake away type.
Speaker 4 (12:14):
You might do burgers, you might do fish and chips,
but generally making yourself from home, utilizing some of these
sort of pre prepared options in the supermarkets, like the
fish that's already marinated, the chips that are already cut up,
some of these better protein bases that are out there
it's a lot faster than cooking food from scratch. So
is it better if I made absolutely everything myself from home? Yes,
(12:35):
But it's Friday night, it's the end of the week.
I'm exhausted. The family wants, you know, something yummy and tasty.
So I'm just going to use some cheaper options from
the supermarket that are sort of halfway done, preprepared to
get us there, to create a healthier kind of fake
away Friday. That's something that we've been doing in the
last couple of weeks, just to save that little bit
of extra money on takeaway, because getting takeaway these days
(12:56):
for a family is not really part of the budget
these days, is it susy?
Speaker 1 (12:59):
It's very exp well, I always just find its disappointing,
and I decided I actually preferred the spinach doctor O's
pizza at six fifty, and even my kids, I was like, well,
why are we getting pizza one hundred dollars for three
big pizzas when I can do it. I actually preferred
the food like we found that knocky last week. I've
been enjoying that rather than going out to dinner. So
I think there's some good, really good options. I've just
looked up there's another Bird's Eye product that's quite good
(13:21):
at the moment because bccoli is routinely very expensive and
it is a superfood, so many of our health conscious
listeners will be keen to add that to the diet.
But that new season DELI sides from Bird's Eye, which
is a garlic broccoli. It's seven dollars full price, but
I like you would buy it when it is discounted
the supermarket. But it's five hundred grams. But the good
thing about it is it's only you're getting all the florets.
(13:43):
You're not getting the heavy stalk. So even though people say, oh,
it's cheaper to buy fresh, really in terms of processing,
you do get the best quality. If I was buying
any vegetables frozen, the couple I would go to is broccoli,
and it's green beans because green beans are horrifically expensive
and you have to top and tail them, so you're
paying for a lot of stuff you throw out.
Speaker 2 (14:04):
And same with the broccoli.
Speaker 1 (14:05):
It's so expensive and you get a heavy stalk and
you can't break it off before you buy it, which
you're not supposed to do anyway. You know you're not
getting that a lot of people aren't eating the stalk,
so if you were spending money on greens, they would
be a couple of the ones I would absolutely go
to because it's going to give you all of the
good stuff you need. They're snap frozen, and if you're
getting them on sales sometimes they'll go down to forty
percent the birds I range. That's a really good way
(14:27):
of doing it. But what I will say Leante is
we're going on retreat this week. Well we actually will
be back from retreat when this episode airs, so I'll
be looking forward to seeing what the pit Ward residents
will be cooking up.
Speaker 2 (14:37):
When I'm up there.
Speaker 3 (14:38):
We'll have to make you some pizza and our pizza oven,
not that we have something.
Speaker 1 (14:41):
Last time I went, David gave me the burn one.
He thought it was for you, and he was like,
oh sorry, So we'll see. I'll report back what we've
consumed there. But yeah, I as a Dietisian, and I
think both of us we do tend to prefer the
homemade stuff when we're not it's better quality. And then
definitely you can save a lot of money because if
you're saving one hundred dollars a week on takeaway that's
a serious extra spend at the supermarket that you can
(15:03):
really struck up on some good stuff. So it's worth
really considering if it's good value for money if you
do decide to have a takeaway, or if there are
some options that taste just as good, if not better.
And it's certainly much better nutritionally.
Speaker 4 (15:15):
Absolutely, And I will say just quickly, Coles does one
of my favorite. If anyone out there likes truffle pizzas,
and now this isn't a healthier option, let me just
find the brand.
Speaker 2 (15:25):
I haven't had truffle pizza at coals.
Speaker 3 (15:26):
It is delicious. It is my favorite.
Speaker 4 (15:28):
So it's called by Destination Italy and it's a truffle
and mushroom pizzas. If you don't like truffle on mushrooms,
you know, don't do it. But if you do, it
is absolutely amazing. And I found them forty percent off
about a month ago, and I bought eight and I
put them with the freezer, and David's like, this is
just ridiculous, and we've been slowly going through them. We have,
you know, one every Friday or so. That is my
absolute favorite. It's amazing.
Speaker 2 (15:49):
I don't like it because it's too thick.
Speaker 3 (15:51):
Oh, I love it amazing. No, No, I like this one.
Speaker 4 (15:55):
It's the crust itself is a little bit thick, but
the base itself is is quite thin. But I think
it retails for about eleven dollars each, so compared to
it if you're going to a pizza shop, it's still
significantly cheaper. But at the moment, Colls has it a
twenty percent off. I generally wait until they're thirty or
forty percent off. And I'm not saying it's a healthy option,
but it's certainly better than if you're getting takeaway pizza.
And then I would pair that with a little bit
(16:16):
of protein and some broccolini or something on the side,
just to boost that veggie content. But I find it
very satisfying, like very very sort of rich, very satisfying,
like I only need a few pieces and I'm very satisfied.
I do like this spinach docked Octa one, but I
don't find it as satisfying as the Trouple one. This
is absolutely my favorite sort of frozen pizza on the
market at the moment, not that it's like high protein
(16:37):
or healthy or anything, just from a taste perspective, it's
it's one of my favorites.
Speaker 2 (16:41):
Okay, we'll give it another shot on that high recommendation.
Look it for you when you come maybe.
Speaker 3 (16:46):
All right, Moving on to our next segment is lighted dinner.
Speaker 4 (16:49):
So we get quite a few questions on if my
goal is fat loss and I've sort of overdone it,
or you know, had a few too many snacks, so
I've gone out for a big, boozy, long lunch. Can
I create a lighted dinner option is still in line
with my fat loss goals. So when we're really talking
about lighted dinners, this isn't for everybody. Right, if you're
heavily active, if your goal isn't weight loss, if you
(17:11):
know you have different goals, if this segment probably isn't
for you. But for those women who are actively trying
to lose weight and want to lighten the loaded dinner
a little bit, this sort of segment is probably for you. Now,
we will say that both Sussie and I are not
huge fans of skipping dinner, and often I'll have clients
who say, you know, I'm not hungry. I had a
massive lunch and it might have been three courses. They
(17:31):
might have been at you know, a winery or something
with some friends celebrating something, and it stretched out over
three or four hours, and there was lots of cheese,
There was lots of nibbles, there was lots of drinks,
and it gets around to dinner time and they say
to me, you know, can I skip dinner? I'm not hungry.
And we're not a huge fan of that because we
do know skipping meals a you're missing out on the
bulk of nutrients that would go in a well balanced dinner,
(17:52):
and b what it tends to do is promote more
of that kind of binge restrict mindset. That's my experience
with a lot of clients. I'm not saying that's with everybody,
but in a lot of clients, a lot of people
might skip a meal and that kind of gives them
psychological permission to over eat at the next meal. So
I'm not a huge fan of it. If someone's really
overdone it in the day, I might just say, look,
(18:13):
have a protein shake or a yopro. Just a light
dinner like some chicken and salad. But that's a very
sort of one off thing. Generally, I'm a fan of
a more well rounded dinner. But it doesn't have to
be huge, and it doesn't have to be heavy. And
Susie and I work with a lot of women who
have families, young families, and often you know, the kids
are having a big paster meal, although having a big
lasag ya, and so how do we lighten that load
(18:34):
a little bit to fit more in line with weight
loss goals, particularly when it's quite a carb heavy meal,
like I don't know, it might be a rosotto or something,
for example, And a lot of times clients will say, well,
I had to have that because the whole family is
having that, And I say, no problem.
Speaker 3 (18:48):
But you know there are options here.
Speaker 4 (18:49):
You know, we could have a smaller portion of rosotto,
and we could have a big, you know, bowl of
vegetables or some salad or something on the side, or
we could add a little bit of extra protein into hours.
If someone's done a I don't know, for example, like
a bacon and pea rosotta or something, but it's only
got a tiny bit of bacon scattered through it, it's
probably not enough protein for you. And a few peas
and a rosotto again is nowhere near enough vegetables for
(19:11):
a female who's trying to lose weight. Really the gold
standard is five plus servings, which is about five cups
of salad a day or more and two and a
half cups of cook vegetables or salad a day or more.
So I think a lot of the time you can
eat the same dinner as your family, but it's really
around adapting the meal because if you've got, as an example,
(19:32):
an eight year old boy and a ten year old
boy like or even you know, teenage kids, their nutritional
requirements are so much higher. And if you're fifty year
old woman and you're trying to lose weight, you just
can't get away with the same calories or macronutrient distribution
as your teenage kids who are burning off all of
that extra energy. So yes, you can eat the same dinner,
but you need to learn how to adapt it better
(19:54):
for your gold and often that's pulled down the carp
a bit, pull up the protein, and definitely get some
more vegetables or salad onto your plate. And it's a
good important reminder to always have some extra vegetable salad
in your freezer. Because I had this discussion with a
client the other day and she said, oh, I had
to do this and I don't have any vegetable options,
so what am I going to do?
Speaker 3 (20:13):
And I was like, what about in your freezer? She's like, oh, no,
I've got nothing.
Speaker 4 (20:15):
And I was like, it's a really good lesson that
we should always have, as SUSI mentioned, but a frozen
broccoli or some frozen peas or beans or something in
the freezer just to add to a meal or bulk
out of meals. If the whole family gets fish and chips,
for example, you might choose a grilled piece of fish.
You can have a few chippies, but you can also
pull out a bit of frozen beans and broccoli out
of your freezer to balance out the rest of that plate.
(20:37):
Because typically the salads that they give you at a
fish and chip shop are like a Greek salad, so
they're heavy oils and fats and heavy calories anyway. So
it's a good option, but sometimes it's not the best
option for fat loss, and we're better off adding a
bit more lighter vegetables to our plate.
Speaker 3 (20:51):
I know, lighter dinners is sort of your your forte Susie,
What do you think here?
Speaker 1 (20:55):
I see a few different things. I think the biggest
concern I have is often people eating dinner, Like there's
a big difference nutritionally if you eat dinner at six
versus eight pm. And I know you said it's more
relevant for people who want to lose fat loss, but
let's be honest, when it comes to longevity, weight control, digestion,
really metabolically, we are better to eat lighter at dinner.
(21:17):
You know, it's not good to be going to bed
on a massive meal of high carb lader not for
anyone for glucose control, unless you're like literally a marathon runner,
which is no one I see. So a few of
the things that slip in that I notice is that
people would describe they're having, say chicken, but when I
delve deeper, it's chicken thigh. Or they're having pasta, but
(21:39):
then I check the mints and it might just be
regular type mints or something like a sausagees. Now they
might grill them, but actually the meat is quite fatty,
or they're having like a battered fish at night.
Speaker 2 (21:51):
So I thought it was just a.
Speaker 1 (21:52):
Good reminder, particularly for people who perceive themselves to be
eating really well but not getting results. So these are
sort of the common themes I see. I see crumbed
and battered food slipping in later at night. Fattier cuts
of meat still a higher proportion of say cuscus rice, potato,
and just a token bit of salad on the side.
So if your goal is for weight control or even
(22:13):
weight loss, or just to eat a little bit lighter
in terms of digestion, you have reflux, you don't sleep well.
You know, a small dinner is more that kind of
grilled lean meat, So grilled chicken breast, not chicken thigh,
not chicken well, chicken mince is quite lean, actually, but
not chicken wings or chicken drumsticks. You know, even if
you take the skin off, there's still a much fattier
cut of meat compared to say, chicken breast. You really
(22:35):
need to invest in good quality mints, or if you
are really budgeting at the moment and find that you
need to buy cheaper mints, you got to try and
cook it and take some of the fat off. Sausages
unless their peppercorn are not lean. You know, the Woolies
and col sausages are twenty to thirty percent fat on average.
Speaker 2 (22:49):
They're not lean.
Speaker 1 (22:50):
Even though you're having whitefish that's got a crumb or
a batter, there's still much higher in calories. And if
you've got the steam fresh filets, so just be very
mindful of the protein salmon. Salmon's very healthy, but it's
relatively hind fat, so you don't get away with the
two hundred and fifty grand piece. You've got to have
a smaller portion. And my general rule of thumb leand
is the later the dinner, the lighter it needs to be,
(23:11):
which to your point, often means our clients need a
more substantial top up. You know, of good twenty thirty
grams of protein at four o'clock to avoid hunger. But
you know, lighter meals are soup, they're like a roast
veggie salad with a little bit of lamb through it.
They're like a steam fresh grilled white fish or prawns
or chicken breast with a salad or just greens. So
I thought it was just a good reminder that extra
(23:32):
slip in because in more cases than not, we like
to have a glass of wine, we like to have
a sweet treat, and by the time you finish that meal,
it's eight hundred calories, which is probably double what it
really should be for weight control or specifically fat loss.
So it just pays to keep an eye on portions,
types of cuts of protein, and keep in mind what
is a lower calorie option versus healthy but still relatively
(23:53):
calorie dense.
Speaker 4 (23:54):
All good reminders, and then moving on to something that's
perhaps not as lighter than options.
Speaker 3 (23:59):
Is it is.
Speaker 4 (24:00):
I brought in pasta that a lovely client actually sent
to me, which is in woolwors and I quite like it.
Speaker 3 (24:05):
It's a really interesting product.
Speaker 4 (24:07):
So it's a ravioli, which you know, who doesn't love
some ravioli, let's be honest. And the brand, I haven't
seen this brand before, like forgive me. It might have
been around a while, but I personally haven't seen it before.
It's called Grand Italian, and I've chosen the chicken and
basil pesto ravioli. So it's in a bag that's three
hundred and twenty five grams and I think the serving side,
the recommended serving in the packet is two, so you
(24:28):
get two servings out of that. Now it has four
star health rating on the front of the packet. So
what that means is compared to the other raviolis on
the market, not compared to spinach, not compared to a
chicken salad. Compared to the other raviolis on the market.
This is four and a half health Star, so it
is likely a better option based on the criteria that
(24:48):
the health Star rating has set out, i e. It's
lower calories, it's lower sodium, it's lower fat, and it
has a little bit more fiber or protein in it.
So are we saying it's a healthy option. Maybe maybe not,
but it is probably better than the other standard rabiolis
on the market.
Speaker 3 (25:04):
And it retails for seven dollars.
Speaker 4 (25:05):
But when I was in Willies the other week and
I saw it, it was on sale for about twenty
twenty percent off from memory, I think, so it was
around five fifty six dollars I think from memory, which
is actually, you know, quite budget friendly when you're getting
two serves out of that, it's only a few dollars
to serve. So looking at the ingredient list, now, the
ingredient list is quite long because what they're what they've
done a lot like the high protein wraps and the
(25:27):
high protein you know, pizza bases. They've created a modified product, right,
so this is a higher protein, lower cub ravioli.
Speaker 3 (25:35):
That's what they've created.
Speaker 4 (25:36):
So the ingredient list is always going to be a
little bit longer, and it's always going to have some
modifications in there to create the macro nutrient profile that
the company is after. So that's just a given in
some of these products that are designed to meet increased
macro nutrient demands. Basically they're creating a product for the
demand of the market, so you're not going to see
(25:57):
generally the world's cleanest nutritional list.
Speaker 3 (25:59):
Put it that way.
Speaker 4 (26:00):
So the first ingredient is wheat semlina, followed by chicken,
followed by water and breadcrumbs, and then it's got wheat gluten.
And the interesting ingredient, which I love, SUSI, is father
bean protein, and that's how they're increasing the protein overall.
Speaker 3 (26:13):
Then it's got four.
Speaker 4 (26:14):
Percent free range eggs, it's got some thickener, some whey
protein concentrates, so again that's I assume that's how they're
boosting some of that protein as well. So they've got chicken,
father bean protein, and whey protein concentrate. So those three
protein sauces together plus a bit of ricotta and parmesan
cheese further down the list is giving us a really
high protein ravioli it's also got onion, carrot yeast extract,
(26:36):
potato flakes, some emulsifiers and acidity regulators, some celery, salt,
bamboo fiber, rocotta cheese, it's got parmesan cheese, and finished
off with some basil, some canola oil, some wheat fiber,
and black pepper as the last ingredient. So an interesting
ingredient list. And then when we look at the nutritional
information panel, as I mentioned, it's two servings per packet,
(26:59):
so it's serving size being one hundred and sixty two
grams of serve. So energy wise, you've got just over
seventeen hundred kilojills, which is about four hundred calories a serf.
So if you were just eating this ravioli, let's be honest,
you need to add a suce to it, right, No one,
it's plain rabioli.
Speaker 3 (27:13):
You put a sauce with it.
Speaker 4 (27:14):
That's around say four thirty four to fifty calories for
a meal that is a very lean meal by anyone's standards,
And the protein in it is twenty eight point one
grams of protein per serve. That's whopping, Like that's massive
for a ravioli. Like most people would have to add
some you know, eat a chicken or some steak or
something to get that amount of protein in four hundred calories.
(27:34):
It's pretty good considering it's a pasta based product. Fat
wise is fairly lean. It's five point five grams of fat,
with two point two of that being saturated. Now, the
interesting thing is that it says low carb on the
front of it, and get the susy. It's got fifty
fifty four point three grams of carb per serving, with
one point three grams of naturally occurring sugar in it
(27:56):
three point nine grams of dietary fiber. To be honest,
I would like more dietary fiber in a meal like
a dinner. And five hundred and seventy four milligrams of sodium,
which I think is fine in a meal, but don't
forget you're still probably going to add a surce to
that which will increase the overall sodium contents or not low.
But I find it very interesting that it's quite lean
calorie wise, it's four hundred calories. It's huge protein wise,
(28:17):
twenty eight grams of protein, but the carbs are pretty heavy,
like for something that's labeled as low carb fifty four
grams of carbohydrate per serve is very interesting. Like, I'm
actually surprised they're allowed to put low carb on the
front of the packet. I don't really have an issue
with my active ladies having fifty four grams of carb
in a ravioli, because it's a pasta based meal, it
has some carb in it, but that to me is
(28:39):
not low carb by any standard. And I think you
could easily get this to stretch three meals if you wanted.
My preference would be if a client wanted to use it, obviously,
add some sort of tomato based sauce to that, a
tomato basata, and I'm going to add some vegetables, right,
We're gonna add some mushrooms. We're gonna add some some zucchini,
maybe a side of broccolini on the side, fried in
a bit of garlic or extraversion olive oil. I would
(28:59):
probably make that stretch over three servings, but obviously that
would then drop the protein down.
Speaker 3 (29:04):
That little bit as well.
Speaker 4 (29:05):
But I just think it's a really interesting product over all,
and from a budget perspective. Full prices three dollars fifty
aeth serving, Like that's amazing. Susie for twenty eight grams
of protein. But I would slightly modify this meal to
make that a little bit more balanced because of vegetable
content in here is basically not much at all, and
so obviously for good health we would want some more
vegetables in there.
Speaker 3 (29:25):
But quite an interesting product. What do you think?
Speaker 1 (29:28):
And sometimes I just think that we are the same
person because I was sitting here thinking to myself, they
can't label that low car, and I think it's because
there's not a rule on low carb in food standards
that they're allowed to say it.
Speaker 2 (29:40):
It's lower car, it's reduced car.
Speaker 3 (29:43):
Compared to other raviolis, but it's much.
Speaker 2 (29:45):
Lower than normal pasta. So as a reference point, you know,
a server pasta will.
Speaker 1 (29:49):
Be six, well sixty to eighty gram, so it's only
slightly lower because I'd do exactly the same thing as
you do.
Speaker 2 (29:55):
I would just bulk it up and make it go
three meals.
Speaker 1 (29:57):
Like I'm looking at the size of that bag, and
and I could easily get three because I would bulk
it with veggies and even a little bit of chicken
and make it sort of a complete meal and use
it as a base almost. But yeah, I think the
missing factor for both of us is we haven't tried
it because a few weeks ago we promoted or talked
about a product and someone wrote back to me and
said it was terrible.
Speaker 2 (30:19):
So we have to be clear, which.
Speaker 1 (30:21):
Is fair enough, because sometimes when these products are engineered
to be high protein, or I had different ingredients added,
they don't taste great. So what LeAnn and I are
going to do is that this week, when I'm doing
a big trip to visit the pit Household and prepare
for our retreat, we are going to sample it together
and give you the full taste test on it, because yeah,
(30:41):
I think it's a really good product. If it tastes good,
I'd absolutely use it with my clients. But we're not
sure that it definitely does get so let's give it
a go and see if it tastes good too. But yeah,
I think it's a good choice. I would do exactly
the same thing as you. But yeah, I think that
they are dodgy to write low carp because that is
very misleading. A lot of my would buy that, and
they'd be I bought the low card pastor, and I'd
(31:03):
be like, hang on, pasta is not really low carb
unless it's at a marmade pasta. So yeah, that's very misleading.
But apart from that, yet quite strong, and I think
we'll only see more and more of these products because
there's supermarket demand. So what happens is when pastor producers
go to their meeting, it willis or coals.
Speaker 2 (31:18):
The buyer will say to.
Speaker 1 (31:19):
Them, we want some innovation around higher lower card products,
and then the manufacturers go off and see what they
can do. So that'll be supermarkets driving that with the
request for those products, knowing that it's what consumers are buying,
so there's obviously demand for it. But yeah, the next
step is getting something that actually tastes decent. So let's
see how we go. But Leanne and I will do
an official taste test. We may even broadcast it live
(31:41):
and actually see if we give it the big thumbs
up from a taste perspective too, because of course, we
only want people to be eating things that taste good,
no matter how healthy or better for us. They are
all right, they and what to wrap us up today,
I've had a lot of questions about this. Now I'm
just rolling my eyes because I'm like, oh, here we
go another supplement. I've had several people ask me about
AG one and then this was actually a listener question
(32:03):
on our Instagram for the Nutrition Couch that came through.
Now correct me if I'm wrong, But this AG one
is basically like Greens powder.
Speaker 3 (32:11):
Yeah, it's like a Greens multivitamin.
Speaker 1 (32:13):
It's like Juice Plus, is it? You know, Juice Plus
was like a Pyramids sale thing. I think is this
like a Pyramid sale one or is this more.
Speaker 4 (32:20):
I think it's like a subscription thing where it's like
it's it's not cheap. I've had quite a lot of
clients I've actually stopped taking you and just said, look,
we can get most of these vitamins and minerals into food.
Speaker 3 (32:29):
I think it is a subscription type thing. It's not cheap.
Speaker 4 (32:31):
But I think it's basically a Greens powder slash multi vitamin, right, yeah.
Speaker 1 (32:36):
And they're promoting it as like a massive anti aging
product and better for the cells, and I can't see
anything that would confirm that, to be honest. That's my
thoughts on it. It's just like a Greens Juice plus.
Have a big bowl of veggies, you know, I think
for the price. And that was the conclusion made by
a sort of science review online yeah. I think when
(32:56):
these products in a powder say they're good, too good
to be true, with the exception of creation, which will
change your life in general, and they claim that products
in a powder will do all this stuff, I just
call bullshit ley and like, there's no way it can
ever replace fresh food. There's no super supplement that will
completely reduce aging. The best things we can do for
aging is eat a bit less and maintain our flexibility.
(33:18):
And you know, there's lots of proven ways to improve
cell health, and having a Greens powder is not one
of them. So save your money, Like it's too good
to be true. It usually is. That's my position on
all of them.
Speaker 2 (33:30):
Will it hurt? You know?
Speaker 1 (33:31):
But these are expensive things, Like we're just talking about
saving money on broccoli. Are you really going to throw
thirty fifty bucks whatever on a greens powder?
Speaker 3 (33:38):
I don't know.
Speaker 4 (33:38):
More more more more, I've done quite a lot of
research around this. It comes at around like one hundred
and thirty dollars a month Australian dollars or something like.
Speaker 3 (33:46):
It's crazy that make you subscribe.
Speaker 4 (33:47):
So a lot of people are like, oh, that doesn't
really taste good because a lot of feedback I've had
from clients. It has a very earthy or grassy it taste, right,
people don't really like crust, and then they kind of
forget to unsubscribe that arrives again. They're like, craft, that's
another one hundred and thirty dollars for the month, Like
it is not insignificant.
Speaker 3 (34:02):
So a couple of I guess, if we're.
Speaker 4 (34:04):
Being honest practitionable, which we are, we're honest practitioners, and
if we're giving it a proper review. Some of the
pros for it. It's convenient. Yes, it's a drink, you
get it down. You don't have to eat your five
ten serves of veggies a day. There's a little bit
of gut health benefit. I disagree.
Speaker 1 (34:17):
You do have to still have your serves of vegies
because you're not getting any bulk.
Speaker 4 (34:21):
Yeah, I agree, But people say that people are using
this is what I'm saying, that people are thinking this
is like a like it. This is why they're using
it to sort of replace it, which we know you
can't do, which that was on my con list, Susie.
Speaker 3 (34:32):
So pro wise, it is a little bit of convenience.
There is a small amount of gut health benefits. It's
got some probotics. It's got some probotics in it.
Speaker 4 (34:39):
You know, there's a bit of antioxidants in there from
the breakdown of all the vitamins and minerals. But like
first con massive costs, like really really ridiculous. It also,
I think most of it is sort of a subscription
based model. It's not a magic bullet. You do have
to eat your fresh fruit and vegetables. Like fresh fruit
and vegetables are just so even the absorption rate in
the body is so different to what you're getting in
(35:01):
a pillar or a powder. And the last one is
just the taste. I've not had a good feedback from
clients that have taken in the past, but you know,
people who may benefit from it are people who with
really really restrictive diets, people who travel frequently, and people
who are super super busy and will often skip meals.
But having said that, it's not a replacement for a
balanced dart. If you want to take something like a
(35:21):
greens powder to buffer you up a little bit, you
then can't go and skip you know, the vegetables in
your dinner because you're quote unquote too busy, Like as
a one are fine but not routinely, and I think
a lot of people are using this as an excuse
to not eat their fruits and vegetables, which it certainly
can't be. Like, you still have to have a balanced
diet if you are someone who has a ton of
you know, different diets. Why restrictions that kind of thing.
(35:42):
It may be beneficial, but it's not a magic bullet,
and it absolutely does not replace actually eating your different
types of fruits and vegetables in a diet. So for me,
I've actually taken a lot of clients off it because
I think a lot of people are just taking extra
multi vitamins and minerals for kicks, thinking it'll do more
for me. But it's really only if you're deficient in
a lot of these things, like most supplements, if you're
(36:03):
not getting enough through a diet, if you're actually eating
a well balanced diet, it's not really going to give
you any further boost or benefits.
Speaker 1 (36:10):
True, couldn't have said it better myself, all rightly, And well,
that brings us to the end of the nutrient couch
for another week. Please keep telling your friends about us
so we can continue to grow. And for anyone who
has been waiting our rest. Hot chocolate is now back
in stock at designed by dietitians, so check that out
and we'll see you next Wednesday for our regular episode drop.
Speaker 3 (36:27):
Have a great week, Catch you guys next week.
How much has your grocery bill increased in recent years?
Fifty dollars a week, or maybe it's more like a
couple of one hundred. The cost of food, fresh food
in particular, is beyond belief and certainly beyond many pay packets.
So on this week's episode of The Nutrition Couch, Leanne
and I are going to share our favorite supermarket go
(00:22):
tos to save plenty of cash while not skimping on nutrition. Hi,
I'm Susie Burrow and I'm Lian Mood, and together we
bring you The Nutrition Couch, the weekly podcast that keeps
you up to date on everything you need to know
in the world of nutrition, as well as all things budget.
We are going to discuss the mistakes we can commonly
make at dinner time and the easy ways you can
(00:43):
lighten things up a little, particularly if you're keen to.
Speaker 2 (00:45):
Lose a few kilos.
Speaker 1 (00:47):
Leanne has found an amazing high protein pasta we're going
to share with you, and our listener question is all
about a popular supplement doing the round at gyms. So
Leanne could be said, I'm a bit of a tied
as Tuesday. I grew up with an English father who
was very budget conscious and I'm sort of grateful in
my life. I'm very aware of money and how much
(01:08):
I'm spending. And so when I went to Coals last week,
and I'll name the supermark because I think it's pretty
standard across the board wherever you're shopping Woolies, Coals, you
know Audi. Even the prices aren't that much cheaper at Audi.
It's just they package the fresh food differently, so it
seems cheaper, I should say, But I think I bought
like pumpkin zucchini. My kids love cucumbers, tomatoes, and my
(01:33):
bill was like thirty dollars, and I was like, are
you kidding me? Like this is just for a night
or twos veggies for the family. I'm a dietician. I'm
going to try and invest in fresh food. But if
I'm thinking it's ridiculously overpriced, keep in mindly and that
cucumbers are mostly water. So here I am paying seven
dollars a kilo for water, and as if I want
to say to my kids, don't have a cucumber. But
(01:53):
you can understand how people are torn, like it is
ridiculous the price of basic produce. And it just made
me I know we have covered this in the past,
but I think at the moment, we're all feeling the pinch.
I saw a report this morning on the Today Show
when I was getting the kids ready for school about
describing the increases percentage wise of key foods that have increased,
(02:14):
and you know, we're all just feeling the pinch, and
unfortunately our nutrition suffers because even though in theory, preparing
food from scratch, like buying fresh veggies or frozen veggies
and cooking from scratches cheaper than say a takeaway, it
requires a lot of focus and being aware of what's
on sale and how to bring those meals together. You
(02:35):
can understand why a family would see a six dollars
fifty pizza and think, well, you know, why would I
bother cooking all those vegetables. It's just too much. So
I think if we're feeling that, a lot of people
are feeling that, So I thought it was just really
good to revisit it and some tricks and tips about
how we've found smart ways to save cash and some
of the swaps we've made. So a couple of the
(02:56):
key take homes I have, there is a growing range
of mixed frozen vegetables I've seen it more so in
Coals than Woolies at the moment, mixed bags, like I
bought a Ratatui last week, which I think was seven dollars.
There's a Mediterranean vegetable tray bake. There's some rib corns
that are in there now. They're not overly cheap per kilo,
(03:17):
but certainly at the moment with fluctuating prices of greens, broccolis, zucchini, pumpkin,
you know, it really does make a difference. Because they're
already pre made. You can get a couple of meals
out of them, so they're my go to. I really
am enjoying those and using those a lot more at
the moment. There's a couple of box products I'm also
using so I like, and we're not sponsored by Coals,
(03:38):
but I am finding better options there. So hopefully you've
got some Wollies examples that we don't seem too biased.
But the Coals Lasagna for Kids, which is a twelve
dollar tray, I find it's fantastic. It's a pretty good
percentage of meat, Like it's not as high as say
the gourmet ones, which retail for thirty dollars, but it's
pretty good compared to other cheaper products, and by the
(03:59):
time you cooked on you you'd be well over thirty
dollars with raw ingredients by the time you add all
the different cheeses in making the best and no more
sauce if you did it with butter good quality lean mints.
So I really am liking that as a family friendly option,
particularly for kids towards the end of the week. And
then my other one, which we have covered before, is
I love the Doctor O's pizza, in particular the spinach one.
(04:21):
I think it's up around seventeen percent spinach. The kids
love it, and my boys now prefer that to a
takeaway pizza which is going to cost me twenty five
thirty dollars, and I get them on sale at six
dollars fifty, so they're just a couple of my go tos.
I find sort of lean mints or the peppercorn lean
sausages or lean beef patties are about ten dollars per tray,
(04:41):
and I can get at least a meal if not
lunches the next day out of those, so they're another
popular one. And then I use a lot more tinged
like tin corn, tinned beetroots, so I'm definitely not buying
those fresh at the moment, and also things like frozen
spinach and kale.
Speaker 2 (04:56):
Now, admittedly, if you get the.
Speaker 1 (04:58):
Ones from Aldi or even in Willies and Coals, it's imported.
Admittedly I'm probably more likely to spend a tad more
on the Australian range at Woolworth, But definitely I'm not
buying any of those fresh at the moment. And on
the odd occasion that I do make a bigger soup
or something like that, if I'm going to invest and
buy a celery by kale by silver Beat, I'll actually
(05:19):
go out of my way to go to a gross
that retails a lot cheaper rather than buying it at supermarket,
and then I will freeze a lot of those extras,
so I get several meals out of them. So things
like celery spinach, they freeze really well. Because if you
buy a bunch of kale or you often don't use
it all, throw it out, it's four or five dollars gone,
Whereas I take that time to freeze all the components,
(05:40):
so I'll get three or four soups out of them,
and I'm finding that's a really budget friendly way, as
well as doing a soup each week that's got to
be like a cannellini bean bas because again it's relatively
inexpensive meal. You get several meals out of it, and
the beans are like a dollar a can. So there
are a couple of things that come to mind that
I'm doing all the time. I'm also feeding the dog
a lot more like tin sardines which are eighty nine cents,
(06:03):
or tin tuna, rather than buying mints and things for him.
So yeah, just little ways that do add up if
you're buying a lot of that fresh stuff regularly, trying
to keep your fresh food intake. But yeah, I think
when you know you're paying seven dollars for cucumbers and
zucchini's a kilo, it's pretty steep.
Speaker 3 (06:19):
Yeah, yeah, I agree.
Speaker 4 (06:19):
I think everyone's absolutely feeling it right now. Like I
went to buy one of my favorite salt foods the
other day, my Red Rock Deli chips, and I was
in the supermarket and they were like on David's like
do you want some of these? He is that they're
on sale, and I looked and it was like six
dollars on sale, and I was like absolutely.
Speaker 3 (06:33):
Not like, I just am not doing that no way.
Speaker 4 (06:36):
And I was like, what are they full price now?
Like they used to be what four bucks full price?
And they come down to like two point fifty on
sale and it's not even that long ago, Like it's
absolutely crazy. So some of my favorite ones, if you
want me to do some of my Woolies favorite I
always go on about the wool Worst Chicken Bites. They're
my favorite, Like is it better to make your chicken
nuggets fresh from scratch?
Speaker 3 (06:56):
Absolutely?
Speaker 4 (06:56):
But if I'm busy it's a Friday night, the kids
are like, we want you know, it's in chips. I'll
go and I'll get these from wool Worst. So the
wol Worst Chicken bites, they're original. They're in the frozen section.
They're not budget budget friendly, but for the percentage of
chicken that you get in them, you're actually it's actually
a really good choice and they're much much better on
the nutrition label as well. There's an original one, there's
(07:17):
a I think a Southern style one, and a karage
one and I bought the wrong one the other day
and me.
Speaker 3 (07:21):
It was like spicy spicy.
Speaker 4 (07:22):
So for little little kids, definitely get the original ones,
even though I didn't think the Southern one was by
any means spicy. If you have a have a one
year old or a three year old, they're definitely gonna
not like it as much.
Speaker 3 (07:33):
So original is great for little kids.
Speaker 4 (07:34):
And then we really like some of the just some
of the frozen chips as well can be a good
budget friendly option because you can get you know, half
a keel of them and for you know, five or
six dollars, and are they more expensive than they used
to be, yes, but you're not going to use an
entire bag and the one sitting and then you can
put a bit of I love frozen peas, like it's
my go to vegetable for my kids, although they just
throw them till he throws them absolutely everywhere because she's
(07:55):
only like eighteen months, because it's peas all over the house,
But frozen pieces are really easy for me to put
on the dinner plate for the kids, and a bit
of frozen broccoli I'll just steam on the stove as well,
and that way they can have some peas and some
broccoli as well, So that's a good of budget friendly option.
Another one I really like is birds. I actually have
a great range of.
Speaker 3 (08:14):
Veggies like veggie bags.
Speaker 4 (08:15):
At the moment, there's a couple of different season sides
and different flavored types of vegetables really be good options
at the moment. And there's some really good ranges of
fish as well. The only downside I will say is
is typically from Vietnam. It's not Australian fish. I think
it is typically Vietnam's the biggest place. But there's one
that they do called steam Fresh, and they're in these
little bags. I think there's two per pack. They're ten dollars,
(08:37):
so it's only five dollars a serve, So this is
more I would say for a couple or somebody who's
living by themselves, I think is a great option.
Speaker 3 (08:43):
Like if you've got to feed a family of.
Speaker 4 (08:45):
Four, six plus people, this wouldn't be a budget friendly option.
But if you're looking at getting you know, take away
yourself versus building some healthier fish and chips at home,
this is absolutely a better option from a budget perspective.
And Birds Eye do these steam Fresh ones. They're a
sits on a parsley flavor. When the nutritional information on
them is amazing. They're like thirty one grams of protein
(09:05):
a fillt for five dollars a serving, which I think
is amazing. And then other tips that I just wanted
to remind listeners of when you're checking the nutrition labels
because I nipped in with a friend the other day.
We were just at the park and we both needed
something from the supermarket which was next door, and she
went and she grabbed I think it was mushrooms or something,
and she's like, oh, these are on style, I'll grab these.
And I said to her, Oh, but they're cheaper if
(09:26):
you just get the loose ones and put them in
the bag. She's like, no, no, they're on sale, and I said, no,
look and I taught her to read the label the
unit price on it, and she was like, oh wow,
I never knew to do that, And so I just
thought it was a really nice reminder for our listeners
to actually compare the unit prices. So if you're looking
at something, for example, like mushrooms, they might be on sale.
The ticket might say on sale, and you think it's
a better option, but you've got to look at the
(09:48):
unit price. So basically you want to compare how much
that product is per one hundred grams, and then compare
that one hundred grams to the other one. So the
loose mushrooms I think were only about nine dollars something.
One hundred grams was the ones that were on sale.
They were packaged up in a little think one hundred
and twenty five gram packet or something. They were like
close to fifteen dollars, and they were the ones that
(10:09):
were on sale. So you're paying nearly five dollars more
a kilo for the ones that are prepackaged, versus if
you described a few loose ones and put them in
your own bag, it's significantly cheaper. So always remember to
compare the unit price when you're looking at different things
like that. Don't just look for things that are on sale,
because there's a lot going on. There's a lot of
talk at the moment in the media about some of
(10:29):
the supermarkets doing a little bit of price gouging, putting
their prices up on purpose, so that you know, if
things appear on sale, they're not actually on sale, they're
not actually that much cheaper. So try not to just
look at the for sale sign or the know on
sale sign. Try to actually compare the unit price brand
versus brand. If you're really looking for some good, budget
friendly options, and the other one that I love is
(10:51):
both coals and will West do the fruit for kids.
So whenever I take my kids in we go to
the free fruit section, I'm like, here's use a bit
of fruit.
Speaker 3 (10:57):
Kids them quiet for like fifteen minutes, well that you're
in there or something.
Speaker 4 (11:00):
And also they get a free piece of fruit, so
I think, why not, it's on offer, We've got to
take it.
Speaker 3 (11:04):
Times they're top out.
Speaker 2 (11:05):
There, so the parents can go on the way home
from school.
Speaker 1 (11:09):
Actually you can go on the way to school and
they can have a piece of.
Speaker 3 (11:11):
Fru there and you can come on the way back.
Speaker 4 (11:14):
But side note, it is for kids, it's not for parents.
Side note. And also they do both calls and always
do like an imperfect produce range, So that's really good
where I've had some really funky looking carrots and cucumbers
and pears where you can actually get a good discount
if you're buying produce that is quote unquote imperfect. And
Mea loves it, like she's like, this carrot looks funny,
and it's just a good way to talk to particularly
(11:34):
younger kids about different fruits and vegetables. And you know,
it tastes exactly the same. Even if the carrot's a
little bit, you know, of a right angled, it still
tastes exactly the same, maybe just a little bit harder
to peel. So using some of those imperfect produce options
at some of the biggest souper markets it's a great
one as well. And the last thing my family live
I've done. We haven't had takeaway for three weeks now,
(11:55):
we do a fake away Friday. Or I say to
David or the girls, what do we want for dinner
on a Friday night? And they might say pizza, they
might say dumplings, they might say chicken nuggets and chippies.
And then I just do a healthier homemade version of that.
So the last Friday, the girls had chicken nuggets, chips,
they had peas and broccoli, and David and I had
homemade pizza.
Speaker 3 (12:12):
So doing that sort of fake away type.
Speaker 4 (12:14):
You might do burgers, you might do fish and chips,
but generally making yourself from home, utilizing some of these
sort of pre prepared options in the supermarkets, like the
fish that's already marinated, the chips that are already cut up,
some of these better protein bases that are out there
it's a lot faster than cooking food from scratch. So
is it better if I made absolutely everything myself from home? Yes,
(12:35):
But it's Friday night, it's the end of the week.
I'm exhausted. The family wants, you know, something yummy and tasty.
So I'm just going to use some cheaper options from
the supermarket that are sort of halfway done, preprepared to
get us there, to create a healthier kind of fake
away Friday. That's something that we've been doing in the
last couple of weeks, just to save that little bit
of extra money on takeaway, because getting takeaway these days
(12:56):
for a family is not really part of the budget
these days, is it susy?
Speaker 1 (12:59):
It's very exp well, I always just find its disappointing,
and I decided I actually preferred the spinach doctor O's
pizza at six fifty, and even my kids, I was like, well,
why are we getting pizza one hundred dollars for three
big pizzas when I can do it. I actually preferred
the food like we found that knocky last week. I've
been enjoying that rather than going out to dinner. So
I think there's some good, really good options. I've just
looked up there's another Bird's Eye product that's quite good
(13:21):
at the moment because bccoli is routinely very expensive and
it is a superfood, so many of our health conscious
listeners will be keen to add that to the diet.
But that new season DELI sides from Bird's Eye, which
is a garlic broccoli. It's seven dollars full price, but
I like you would buy it when it is discounted
the supermarket. But it's five hundred grams. But the good
thing about it is it's only you're getting all the florets.
(13:43):
You're not getting the heavy stalk. So even though people say, oh,
it's cheaper to buy fresh, really in terms of processing,
you do get the best quality. If I was buying
any vegetables frozen, the couple I would go to is broccoli,
and it's green beans because green beans are horrifically expensive
and you have to top and tail them, so you're
paying for a lot of stuff you throw out.
Speaker 2 (14:04):
And same with the broccoli.
Speaker 1 (14:05):
It's so expensive and you get a heavy stalk and
you can't break it off before you buy it, which
you're not supposed to do anyway. You know you're not
getting that a lot of people aren't eating the stalk,
so if you were spending money on greens, they would
be a couple of the ones I would absolutely go
to because it's going to give you all of the
good stuff you need. They're snap frozen, and if you're
getting them on sales sometimes they'll go down to forty
percent the birds I range. That's a really good way
(14:27):
of doing it. But what I will say Leante is
we're going on retreat this week. Well we actually will
be back from retreat when this episode airs, so I'll
be looking forward to seeing what the pit Ward residents
will be cooking up.
Speaker 2 (14:37):
When I'm up there.
Speaker 3 (14:38):
We'll have to make you some pizza and our pizza oven,
not that we have something.
Speaker 1 (14:41):
Last time I went, David gave me the burn one.
He thought it was for you, and he was like,
oh sorry, So we'll see. I'll report back what we've
consumed there. But yeah, I as a Dietisian, and I
think both of us we do tend to prefer the
homemade stuff when we're not it's better quality. And then
definitely you can save a lot of money because if
you're saving one hundred dollars a week on takeaway that's
a serious extra spend at the supermarket that you can
(15:03):
really struck up on some good stuff. So it's worth
really considering if it's good value for money if you
do decide to have a takeaway, or if there are
some options that taste just as good, if not better.
And it's certainly much better nutritionally.
Speaker 4 (15:15):
Absolutely, And I will say just quickly, Coles does one
of my favorite. If anyone out there likes truffle pizzas,
and now this isn't a healthier option, let me just
find the brand.
Speaker 2 (15:25):
I haven't had truffle pizza at coals.
Speaker 3 (15:26):
It is delicious. It is my favorite.
Speaker 4 (15:28):
So it's called by Destination Italy and it's a truffle
and mushroom pizzas. If you don't like truffle on mushrooms,
you know, don't do it. But if you do, it
is absolutely amazing. And I found them forty percent off
about a month ago, and I bought eight and I
put them with the freezer, and David's like, this is
just ridiculous, and we've been slowly going through them. We have,
you know, one every Friday or so. That is my
absolute favorite. It's amazing.
Speaker 2 (15:49):
I don't like it because it's too thick.
Speaker 3 (15:51):
Oh, I love it amazing. No, No, I like this one.
Speaker 4 (15:55):
It's the crust itself is a little bit thick, but
the base itself is is quite thin. But I think
it retails for about eleven dollars each, so compared to
it if you're going to a pizza shop, it's still
significantly cheaper. But at the moment, Colls has it a
twenty percent off. I generally wait until they're thirty or
forty percent off. And I'm not saying it's a healthy option,
but it's certainly better than if you're getting takeaway pizza.
And then I would pair that with a little bit
(16:16):
of protein and some broccolini or something on the side,
just to boost that veggie content. But I find it
very satisfying, like very very sort of rich, very satisfying,
like I only need a few pieces and I'm very satisfied.
I do like this spinach docked Octa one, but I
don't find it as satisfying as the Trouple one. This
is absolutely my favorite sort of frozen pizza on the
market at the moment, not that it's like high protein
(16:37):
or healthy or anything, just from a taste perspective, it's
it's one of my favorites.
Speaker 2 (16:41):
Okay, we'll give it another shot on that high recommendation.
Look it for you when you come maybe.
Speaker 3 (16:46):
All right, Moving on to our next segment is lighted dinner.
Speaker 4 (16:49):
So we get quite a few questions on if my
goal is fat loss and I've sort of overdone it,
or you know, had a few too many snacks, so
I've gone out for a big, boozy, long lunch. Can
I create a lighted dinner option is still in line
with my fat loss goals. So when we're really talking
about lighted dinners, this isn't for everybody. Right, if you're
heavily active, if your goal isn't weight loss, if you
(17:11):
know you have different goals, if this segment probably isn't
for you. But for those women who are actively trying
to lose weight and want to lighten the loaded dinner
a little bit, this sort of segment is probably for you. Now,
we will say that both Sussie and I are not
huge fans of skipping dinner, and often I'll have clients
who say, you know, I'm not hungry. I had a
massive lunch and it might have been three courses. They
(17:31):
might have been at you know, a winery or something
with some friends celebrating something, and it stretched out over
three or four hours, and there was lots of cheese,
There was lots of nibbles, there was lots of drinks,
and it gets around to dinner time and they say
to me, you know, can I skip dinner? I'm not hungry.
And we're not a huge fan of that because we
do know skipping meals a you're missing out on the
bulk of nutrients that would go in a well balanced dinner,
(17:52):
and b what it tends to do is promote more
of that kind of binge restrict mindset. That's my experience
with a lot of clients. I'm not saying that's with everybody,
but in a lot of clients, a lot of people
might skip a meal and that kind of gives them
psychological permission to over eat at the next meal. So
I'm not a huge fan of it. If someone's really
overdone it in the day, I might just say, look,
(18:13):
have a protein shake or a yopro. Just a light
dinner like some chicken and salad. But that's a very
sort of one off thing. Generally, I'm a fan of
a more well rounded dinner. But it doesn't have to
be huge, and it doesn't have to be heavy. And
Susie and I work with a lot of women who
have families, young families, and often you know, the kids
are having a big paster meal, although having a big
lasag ya, and so how do we lighten that load
(18:34):
a little bit to fit more in line with weight
loss goals, particularly when it's quite a carb heavy meal,
like I don't know, it might be a rosotto or something,
for example, And a lot of times clients will say, well,
I had to have that because the whole family is
having that, And I say, no problem.
Speaker 3 (18:48):
But you know there are options here.
Speaker 4 (18:49):
You know, we could have a smaller portion of rosotto,
and we could have a big, you know, bowl of
vegetables or some salad or something on the side, or
we could add a little bit of extra protein into hours.
If someone's done a I don't know, for example, like
a bacon and pea rosotta or something, but it's only
got a tiny bit of bacon scattered through it, it's
probably not enough protein for you. And a few peas
and a rosotto again is nowhere near enough vegetables for
(19:11):
a female who's trying to lose weight. Really the gold
standard is five plus servings, which is about five cups
of salad a day or more and two and a
half cups of cook vegetables or salad a day or more.
So I think a lot of the time you can
eat the same dinner as your family, but it's really
around adapting the meal because if you've got, as an example,
(19:32):
an eight year old boy and a ten year old
boy like or even you know, teenage kids, their nutritional
requirements are so much higher. And if you're fifty year
old woman and you're trying to lose weight, you just
can't get away with the same calories or macronutrient distribution
as your teenage kids who are burning off all of
that extra energy. So yes, you can eat the same dinner,
but you need to learn how to adapt it better
(19:54):
for your gold and often that's pulled down the carp
a bit, pull up the protein, and definitely get some
more vegetables or salad onto your plate. And it's a
good important reminder to always have some extra vegetable salad
in your freezer. Because I had this discussion with a
client the other day and she said, oh, I had
to do this and I don't have any vegetable options,
so what am I going to do?
Speaker 3 (20:13):
And I was like, what about in your freezer? She's like, oh, no,
I've got nothing.
Speaker 4 (20:15):
And I was like, it's a really good lesson that
we should always have, as SUSI mentioned, but a frozen
broccoli or some frozen peas or beans or something in
the freezer just to add to a meal or bulk
out of meals. If the whole family gets fish and chips,
for example, you might choose a grilled piece of fish.
You can have a few chippies, but you can also
pull out a bit of frozen beans and broccoli out
of your freezer to balance out the rest of that plate.
(20:37):
Because typically the salads that they give you at a
fish and chip shop are like a Greek salad, so
they're heavy oils and fats and heavy calories anyway. So
it's a good option, but sometimes it's not the best
option for fat loss, and we're better off adding a
bit more lighter vegetables to our plate.
Speaker 3 (20:51):
I know, lighter dinners is sort of your your forte Susie,
What do you think here?
Speaker 1 (20:55):
I see a few different things. I think the biggest
concern I have is often people eating dinner, Like there's
a big difference nutritionally if you eat dinner at six
versus eight pm. And I know you said it's more
relevant for people who want to lose fat loss, but
let's be honest, when it comes to longevity, weight control, digestion,
really metabolically, we are better to eat lighter at dinner.
(21:17):
You know, it's not good to be going to bed
on a massive meal of high carb lader not for
anyone for glucose control, unless you're like literally a marathon runner,
which is no one I see. So a few of
the things that slip in that I notice is that
people would describe they're having, say chicken, but when I
delve deeper, it's chicken thigh. Or they're having pasta, but
(21:39):
then I check the mints and it might just be
regular type mints or something like a sausagees. Now they
might grill them, but actually the meat is quite fatty,
or they're having like a battered fish at night.
Speaker 2 (21:51):
So I thought it was just a.
Speaker 1 (21:52):
Good reminder, particularly for people who perceive themselves to be
eating really well but not getting results. So these are
sort of the common themes I see. I see crumbed
and battered food slipping in later at night. Fattier cuts
of meat still a higher proportion of say cuscus rice, potato,
and just a token bit of salad on the side.
So if your goal is for weight control or even
(22:13):
weight loss, or just to eat a little bit lighter
in terms of digestion, you have reflux, you don't sleep well.
You know, a small dinner is more that kind of
grilled lean meat, So grilled chicken breast, not chicken thigh,
not chicken well, chicken mince is quite lean, actually, but
not chicken wings or chicken drumsticks. You know, even if
you take the skin off, there's still a much fattier
cut of meat compared to say, chicken breast. You really
(22:35):
need to invest in good quality mints, or if you
are really budgeting at the moment and find that you
need to buy cheaper mints, you got to try and
cook it and take some of the fat off. Sausages
unless their peppercorn are not lean. You know, the Woolies
and col sausages are twenty to thirty percent fat on average.
Speaker 2 (22:49):
They're not lean.
Speaker 1 (22:50):
Even though you're having whitefish that's got a crumb or
a batter, there's still much higher in calories. And if
you've got the steam fresh filets, so just be very
mindful of the protein salmon. Salmon's very healthy, but it's
relatively hind fat, so you don't get away with the
two hundred and fifty grand piece. You've got to have
a smaller portion. And my general rule of thumb leand
is the later the dinner, the lighter it needs to be,
(23:11):
which to your point, often means our clients need a
more substantial top up. You know, of good twenty thirty
grams of protein at four o'clock to avoid hunger. But
you know, lighter meals are soup, they're like a roast
veggie salad with a little bit of lamb through it.
They're like a steam fresh grilled white fish or prawns
or chicken breast with a salad or just greens. So
I thought it was just a good reminder that extra
(23:32):
slip in because in more cases than not, we like
to have a glass of wine, we like to have
a sweet treat, and by the time you finish that meal,
it's eight hundred calories, which is probably double what it
really should be for weight control or specifically fat loss.
So it just pays to keep an eye on portions,
types of cuts of protein, and keep in mind what
is a lower calorie option versus healthy but still relatively
(23:53):
calorie dense.
Speaker 4 (23:54):
All good reminders, and then moving on to something that's
perhaps not as lighter than options.
Speaker 3 (23:59):
Is it is.
Speaker 4 (24:00):
I brought in pasta that a lovely client actually sent
to me, which is in woolwors and I quite like it.
Speaker 3 (24:05):
It's a really interesting product.
Speaker 4 (24:07):
So it's a ravioli, which you know, who doesn't love
some ravioli, let's be honest. And the brand, I haven't
seen this brand before, like forgive me. It might have
been around a while, but I personally haven't seen it before.
It's called Grand Italian, and I've chosen the chicken and
basil pesto ravioli. So it's in a bag that's three
hundred and twenty five grams and I think the serving side,
the recommended serving in the packet is two, so you
(24:28):
get two servings out of that. Now it has four
star health rating on the front of the packet. So
what that means is compared to the other raviolis on
the market, not compared to spinach, not compared to a
chicken salad. Compared to the other raviolis on the market.
This is four and a half health Star, so it
is likely a better option based on the criteria that
(24:48):
the health Star rating has set out, i e. It's
lower calories, it's lower sodium, it's lower fat, and it
has a little bit more fiber or protein in it.
So are we saying it's a healthy option. Maybe maybe not,
but it is probably better than the other standard rabiolis
on the market.
Speaker 3 (25:04):
And it retails for seven dollars.
Speaker 4 (25:05):
But when I was in Willies the other week and
I saw it, it was on sale for about twenty
twenty percent off from memory, I think, so it was
around five fifty six dollars I think from memory, which
is actually, you know, quite budget friendly when you're getting
two serves out of that, it's only a few dollars
to serve. So looking at the ingredient list, now, the
ingredient list is quite long because what they're what they've
done a lot like the high protein wraps and the
(25:27):
high protein you know, pizza bases. They've created a modified product, right,
so this is a higher protein, lower cub ravioli.
Speaker 3 (25:35):
That's what they've created.
Speaker 4 (25:36):
So the ingredient list is always going to be a
little bit longer, and it's always going to have some
modifications in there to create the macro nutrient profile that
the company is after. So that's just a given in
some of these products that are designed to meet increased
macro nutrient demands. Basically they're creating a product for the
demand of the market, so you're not going to see
(25:57):
generally the world's cleanest nutritional list.
Speaker 3 (25:59):
Put it that way.
Speaker 4 (26:00):
So the first ingredient is wheat semlina, followed by chicken,
followed by water and breadcrumbs, and then it's got wheat gluten.
And the interesting ingredient, which I love, SUSI, is father
bean protein, and that's how they're increasing the protein overall.
Speaker 3 (26:13):
Then it's got four.
Speaker 4 (26:14):
Percent free range eggs, it's got some thickener, some whey
protein concentrates, so again that's I assume that's how they're
boosting some of that protein as well. So they've got chicken,
father bean protein, and whey protein concentrate. So those three
protein sauces together plus a bit of ricotta and parmesan
cheese further down the list is giving us a really
high protein ravioli it's also got onion, carrot yeast extract,
(26:36):
potato flakes, some emulsifiers and acidity regulators, some celery, salt,
bamboo fiber, rocotta cheese, it's got parmesan cheese, and finished
off with some basil, some canola oil, some wheat fiber,
and black pepper as the last ingredient. So an interesting
ingredient list. And then when we look at the nutritional
information panel, as I mentioned, it's two servings per packet,
(26:59):
so it's serving size being one hundred and sixty two
grams of serve. So energy wise, you've got just over
seventeen hundred kilojills, which is about four hundred calories a serf.
So if you were just eating this ravioli, let's be honest,
you need to add a suce to it, right, No one,
it's plain rabioli.
Speaker 3 (27:13):
You put a sauce with it.
Speaker 4 (27:14):
That's around say four thirty four to fifty calories for
a meal that is a very lean meal by anyone's standards,
And the protein in it is twenty eight point one
grams of protein per serve. That's whopping, Like that's massive
for a ravioli. Like most people would have to add
some you know, eat a chicken or some steak or
something to get that amount of protein in four hundred calories.
(27:34):
It's pretty good considering it's a pasta based product. Fat
wise is fairly lean. It's five point five grams of fat,
with two point two of that being saturated. Now, the
interesting thing is that it says low carb on the
front of it, and get the susy. It's got fifty
fifty four point three grams of carb per serving, with
one point three grams of naturally occurring sugar in it
(27:56):
three point nine grams of dietary fiber. To be honest,
I would like more dietary fiber in a meal like
a dinner. And five hundred and seventy four milligrams of sodium,
which I think is fine in a meal, but don't
forget you're still probably going to add a surce to
that which will increase the overall sodium contents or not low.
But I find it very interesting that it's quite lean
calorie wise, it's four hundred calories. It's huge protein wise,
(28:17):
twenty eight grams of protein, but the carbs are pretty heavy,
like for something that's labeled as low carb fifty four
grams of carbohydrate per serve is very interesting. Like, I'm
actually surprised they're allowed to put low carb on the
front of the packet. I don't really have an issue
with my active ladies having fifty four grams of carb
in a ravioli, because it's a pasta based meal, it
has some carb in it, but that to me is
(28:39):
not low carb by any standard. And I think you
could easily get this to stretch three meals if you wanted.
My preference would be if a client wanted to use it, obviously,
add some sort of tomato based sauce to that, a
tomato basata, and I'm going to add some vegetables, right,
We're gonna add some mushrooms. We're gonna add some some zucchini,
maybe a side of broccolini on the side, fried in
a bit of garlic or extraversion olive oil. I would
(28:59):
probably make that stretch over three servings, but obviously that
would then drop the protein down.
Speaker 3 (29:04):
That little bit as well.
Speaker 4 (29:05):
But I just think it's a really interesting product over all,
and from a budget perspective. Full prices three dollars fifty
aeth serving, Like that's amazing. Susie for twenty eight grams
of protein. But I would slightly modify this meal to
make that a little bit more balanced because of vegetable
content in here is basically not much at all, and
so obviously for good health we would want some more
vegetables in there.
Speaker 3 (29:25):
But quite an interesting product. What do you think?
Speaker 1 (29:28):
And sometimes I just think that we are the same
person because I was sitting here thinking to myself, they
can't label that low car, and I think it's because
there's not a rule on low carb in food standards
that they're allowed to say it.
Speaker 2 (29:40):
It's lower car, it's reduced car.
Speaker 3 (29:43):
Compared to other raviolis, but it's much.
Speaker 2 (29:45):
Lower than normal pasta. So as a reference point, you know,
a server pasta will.
Speaker 1 (29:49):
Be six, well sixty to eighty gram, so it's only
slightly lower because I'd do exactly the same thing as
you do.
Speaker 2 (29:55):
I would just bulk it up and make it go
three meals.
Speaker 1 (29:57):
Like I'm looking at the size of that bag, and
and I could easily get three because I would bulk
it with veggies and even a little bit of chicken
and make it sort of a complete meal and use
it as a base almost. But yeah, I think the
missing factor for both of us is we haven't tried
it because a few weeks ago we promoted or talked
about a product and someone wrote back to me and
said it was terrible.
Speaker 2 (30:19):
So we have to be clear, which.
Speaker 1 (30:21):
Is fair enough, because sometimes when these products are engineered
to be high protein, or I had different ingredients added,
they don't taste great. So what LeAnn and I are
going to do is that this week, when I'm doing
a big trip to visit the pit Household and prepare
for our retreat, we are going to sample it together
and give you the full taste test on it, because yeah,
(30:41):
I think it's a really good product. If it tastes good,
I'd absolutely use it with my clients. But we're not
sure that it definitely does get so let's give it
a go and see if it tastes good too. But yeah,
I think it's a good choice. I would do exactly
the same thing as you. But yeah, I think that
they are dodgy to write low carp because that is
very misleading. A lot of my would buy that, and
they'd be I bought the low card pastor, and I'd
(31:03):
be like, hang on, pasta is not really low carb
unless it's at a marmade pasta. So yeah, that's very misleading.
But apart from that, yet quite strong, and I think
we'll only see more and more of these products because
there's supermarket demand. So what happens is when pastor producers
go to their meeting, it willis or coals.
Speaker 2 (31:18):
The buyer will say to.
Speaker 1 (31:19):
Them, we want some innovation around higher lower card products,
and then the manufacturers go off and see what they
can do. So that'll be supermarkets driving that with the
request for those products, knowing that it's what consumers are buying,
so there's obviously demand for it. But yeah, the next
step is getting something that actually tastes decent. So let's
see how we go. But Leanne and I will do
an official taste test. We may even broadcast it live
(31:41):
and actually see if we give it the big thumbs
up from a taste perspective too, because of course, we
only want people to be eating things that taste good,
no matter how healthy or better for us. They are
all right, they and what to wrap us up today,
I've had a lot of questions about this. Now I'm
just rolling my eyes because I'm like, oh, here we
go another supplement. I've had several people ask me about
AG one and then this was actually a listener question
(32:03):
on our Instagram for the Nutrition Couch that came through.
Now correct me if I'm wrong, But this AG one
is basically like Greens powder.
Speaker 3 (32:11):
Yeah, it's like a Greens multivitamin.
Speaker 1 (32:13):
It's like Juice Plus, is it? You know, Juice Plus
was like a Pyramids sale thing. I think is this
like a Pyramid sale one or is this more.
Speaker 4 (32:20):
I think it's like a subscription thing where it's like
it's it's not cheap. I've had quite a lot of
clients I've actually stopped taking you and just said, look,
we can get most of these vitamins and minerals into food.
Speaker 3 (32:29):
I think it is a subscription type thing. It's not cheap.
Speaker 4 (32:31):
But I think it's basically a Greens powder slash multi vitamin, right, yeah.
Speaker 1 (32:36):
And they're promoting it as like a massive anti aging
product and better for the cells, and I can't see
anything that would confirm that, to be honest. That's my
thoughts on it. It's just like a Greens Juice plus.
Have a big bowl of veggies, you know, I think
for the price. And that was the conclusion made by
a sort of science review online yeah. I think when
(32:56):
these products in a powder say they're good, too good
to be true, with the exception of creation, which will
change your life in general, and they claim that products
in a powder will do all this stuff, I just
call bullshit ley and like, there's no way it can
ever replace fresh food. There's no super supplement that will
completely reduce aging. The best things we can do for
aging is eat a bit less and maintain our flexibility.
(33:18):
And you know, there's lots of proven ways to improve
cell health, and having a Greens powder is not one
of them. So save your money, Like it's too good
to be true. It usually is. That's my position on
all of them.
Speaker 2 (33:30):
Will it hurt? You know?
Speaker 1 (33:31):
But these are expensive things, Like we're just talking about
saving money on broccoli. Are you really going to throw
thirty fifty bucks whatever on a greens powder?
Speaker 3 (33:38):
I don't know.
Speaker 4 (33:38):
More more more more, I've done quite a lot of
research around this. It comes at around like one hundred
and thirty dollars a month Australian dollars or something like.
Speaker 3 (33:46):
It's crazy that make you subscribe.
Speaker 4 (33:47):
So a lot of people are like, oh, that doesn't
really taste good because a lot of feedback I've had
from clients. It has a very earthy or grassy it taste, right,
people don't really like crust, and then they kind of
forget to unsubscribe that arrives again. They're like, craft, that's
another one hundred and thirty dollars for the month, Like
it is not insignificant.
Speaker 3 (34:02):
So a couple of I guess, if we're.
Speaker 4 (34:04):
Being honest practitionable, which we are, we're honest practitioners, and
if we're giving it a proper review. Some of the
pros for it. It's convenient. Yes, it's a drink, you
get it down. You don't have to eat your five
ten serves of veggies a day. There's a little bit
of gut health benefit. I disagree.
Speaker 1 (34:17):
You do have to still have your serves of vegies
because you're not getting any bulk.
Speaker 4 (34:21):
Yeah, I agree, But people say that people are using
this is what I'm saying, that people are thinking this
is like a like it. This is why they're using
it to sort of replace it, which we know you
can't do, which that was on my con list, Susie.
Speaker 3 (34:32):
So pro wise, it is a little bit of convenience.
There is a small amount of gut health benefits. It's
got some probotics. It's got some probotics in it.
Speaker 4 (34:39):
You know, there's a bit of antioxidants in there from
the breakdown of all the vitamins and minerals. But like
first con massive costs, like really really ridiculous. It also,
I think most of it is sort of a subscription
based model. It's not a magic bullet. You do have
to eat your fresh fruit and vegetables. Like fresh fruit
and vegetables are just so even the absorption rate in
the body is so different to what you're getting in
(35:01):
a pillar or a powder. And the last one is
just the taste. I've not had a good feedback from
clients that have taken in the past, but you know,
people who may benefit from it are people who with
really really restrictive diets, people who travel frequently, and people
who are super super busy and will often skip meals.
But having said that, it's not a replacement for a
balanced dart. If you want to take something like a
(35:21):
greens powder to buffer you up a little bit, you
then can't go and skip you know, the vegetables in
your dinner because you're quote unquote too busy, Like as
a one are fine but not routinely, and I think
a lot of people are using this as an excuse
to not eat their fruits and vegetables, which it certainly
can't be. Like, you still have to have a balanced
diet if you are someone who has a ton of
you know, different diets. Why restrictions that kind of thing.
(35:42):
It may be beneficial, but it's not a magic bullet,
and it absolutely does not replace actually eating your different
types of fruits and vegetables in a diet. So for me,
I've actually taken a lot of clients off it because
I think a lot of people are just taking extra
multi vitamins and minerals for kicks, thinking it'll do more
for me. But it's really only if you're deficient in
a lot of these things, like most supplements, if you're
(36:03):
not getting enough through a diet, if you're actually eating
a well balanced diet, it's not really going to give
you any further boost or benefits.
Speaker 1 (36:10):
True, couldn't have said it better myself, all rightly, And well,
that brings us to the end of the nutrient couch
for another week. Please keep telling your friends about us
so we can continue to grow. And for anyone who
has been waiting our rest. Hot chocolate is now back
in stock at designed by dietitians, so check that out
and we'll see you next Wednesday for our regular episode drop.
Speaker 3 (36:27):
Have a great week, Catch you guys next week.
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