November 26, 2024 • 27 mins
Are gluten-free products really the best choice for your health? This week on The Nutrition Couch, Leanne Ward and Susie Burrell uncover the best (and worst) gluten-free options on the market, from breads to pastas, wraps, and snacks. Plus, we dive into a fascinating new study linking meal timing to weight loss and debunk whether Pilates counts as strength training.
In this episode, we discuss:
- The ultimate gluten-free shopping list: breads, pastas, snacks, and whole food staples.
- Why meal timing matters for weight loss—and how to optimise your schedule.
- Marion’s Kitchen dressings: low-calorie heroes or just watered-down options?
- The Pilates debate: Is it really resistance training, or do you need more?
Products Mentioned:
Resources:
- Interested in joining the March 2025 retreat? Email us at admin@thenutritioncouch.com to get on the waitlist!
- Explore our range at designedbydietitians.com and check out our book, Reset, Nourish, Burn, available in paperback and on Audible for a perfect holiday gift!
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you follow a gluten free diet, Maybe you do
have siliac disease, or simply find that you feel better
eating gluten free foods. On today's episode of The Nutrition
cat we share our favorite gluten free options if you
are looking for healthier yet gluten free carbohydrate options. Hi,
I'm Susy Burrell, Nomily and Wood, and together we bring
(00:21):
you The Nutrition Cout, the weekly podcast that keeps you
up to date on everything you need to know in
the world of nutrition.
Speaker 2 (00:27):
As well as gluten free foods.
Speaker 1 (00:29):
We have a brand new study that shows us why
meal timing is very important. We have a low calorie
salad dressing you might be keen to use this summer,
and our listener question is all about.
Speaker 2 (00:41):
Pilateis so leanne?
Speaker 1 (00:44):
I certainly have a handful of clients at anyone time
who require gluten free foods or who simply may feel
better having gluten free foods. And of course, if you
have siliac disease, which is basically the allergy to gluten,
you cannot consume it. And then there's certainly those who
find they might be intolerant or have an intolerance to
eat and as such it's easier just to avoid gluten.
(01:06):
And then of course we have our MTHFI mutations, of
which I am one in which you don't process synthetic
folate very well, and because folate is added to or
wheat based foods in Australia to help prevent neural tube defects,
if you're consuming that synthetic folate in the breads and
cereals that you're buying in the supermarket, you may find
that you don't feel great and feel better on a
(01:27):
gluten free diet because gluten free flour is not mandatory
fortified with synthetic folate. So that's a little quirky little
tip as to why some people also may feel better
eating gluten free. But it is tricky because when you
do a search for gluten free product in supermarket, whether
it's wraps or bread or crackers or pasta or processed
(01:47):
food like a gluten free pizza or gluten free dumplings
or gluten free crumb fish or chicken, inevitably, leah, and
they're not always the best quality nutritionally, are they?
Speaker 3 (01:58):
No, not so much, unfortunately. But I always say, and
often I get a lot of my clients who have
diagnosed Celiac disease as well, and they say that gluten
free food is expensive, and I say absolutely, but I
think what we forget or sometimes I think it's just
a fear that clients have. They think they can only
buy things with the Celiac Australia logo that says certified
gluten free. And of course, like it's really important that
(02:20):
if you have Celiac disease you need to be very
careful with the foods that you buy. But I think
sometimes my clients forget that whole foods are mostly gluten
free as well. My favorite gluten free foods are the
cheapest ones, potato, rice and legumes. They're the best sources
of carbohydrates, even corn that you can get. They're naturally
gluten free and you're not paying for the additional gluten
free certification. So the reason that most foods are gluten
(02:41):
free that are more expensive is because that they need
to be formulated or packaged in factories that the entire
line is certified gluten free, so you're paying for factories
where it's safer. Just like an allergy if you've got
something that is you know, certified nut free or certified
egg free it's made on a production line that doesn't
have any train of nuts or any traces of egg.
So that is obviously more expensive because in a lot
(03:04):
of cases says there's zero of that foods in the
entire factory, or the line has to be completely cleaned
and kind of decontaminated before those new foods are put
on there. So the best things you can do in
a gluten free diet are eat whole foods that are
naturally gluten free. Package based foods that I love. I
love the multi grain corn thins. I always recommend them
to my clients, particularly for like a quick and easy
(03:26):
lunch option. There aren't that many good package breads and
wraps on the market. The bread that I do use
a lot with my Celiac ladies is the Abbot's Bakery
gluten free. It's mixed seed sandwich loaf. That one's not
bad because it does have some added grains in there.
It's got a fifteen percent seed mixed with sunflower seeds,
linb seeds, pumpkins seeds, and cheer seeds and poppy seeds,
(03:48):
So from a gut health perspective, it's got some good
diversity in there. So that's the Abbot's Mixed grain one.
I do feel like that is one of the better
gluten free breads on the market. Wraps, there aren't a
whole lot that I love. The gluten free ones is
a brand that I saw in Coals a couple of
weeks ago called Bee Free. They're sweet potato wraps are
gluten free. So I'm not saying that these are better
because they're sweet potato. I'm just saying that from an
(04:10):
ingredient perspective, it was pretty good. And they're dairy free
and wheat free and certified gluten free as well. They're
actually pretty good for most allergical intolerant people. They're egg free,
nut free, dairy free, soy free, vegan, and actually not
a bad source of fiber as well. And ingredient wise,
they're based on a sweet potato flour sixteen percent, and
they've got a bit of bamboo fiber and some potato
(04:30):
starch in there as well, so they're not bad from
a rap perspective. My favorite type of pasta for my
Celia clients is the San Remo. They do a red
lentil pasta and they do a green It's like a
pea and bean legume.
Speaker 4 (04:41):
One as well.
Speaker 3 (04:42):
That one's pretty good, And of course snack wise, I
love our Happy Snack, the roasted faber beans and the
chickpeas as well. I think that they're brilliant gluten free
products as well, So they're probably my big hard hitters
in terms of crackers, pastas, wraps, and breads and the
rest of it. I really just try to get my
clients to focus on whole foods basically because you're not
paying the extra load that comes with the CELIAC certification.
(05:03):
If you're buying normal potato or normal sweet potato, or
normal brown rice or normal you know, a rice and
quinoir blend, or even beans and legumes like they can
go such a long way, particularly if you're using like
a Mexican or a mint space dish. If you're putting
some black beans in with your mints and you're cooking
that up for a taco mixture, it is gluten free,
and it's also a really great way to bump up
the protein and fiber in some of your meals as well.
(05:25):
So there around a whole lot of ones that I
love when it comes to package stuff, but that's my
core kind of range that I recommend for a lot
of my clients.
Speaker 1 (05:32):
Willyanne, you've just completely taken over my segment that was
not your segment for a start. I was just giving
a light comment before I came to my recommendation brands,
and then you're just launching off into my bread, which
I had was the abbot, So talk about taking over.
It's funny though, because we didn't talk about the products
that we were going to say, and we've both got
the same ones.
Speaker 2 (05:51):
How funny. But I'll tell you a funny.
Speaker 1 (05:53):
Story about gluten free bread because it is so tricky
to get good gluten free bread. And I don't have
Celiac disease. I don't eat a whole lot of gluten
anyway because of my g mutation. But I sent Chris,
my partner, the father of my children, like I don't
ask him very often to do stuff, especially at the supermarket.
It's not his strong point. He'll always get the wrong product.
(06:15):
But I was like really tired, and my little boy
had been sick, and I said to him, and he
just wanted to toast, and I of course didn't have
any bread. So I said to him, please, can you
go and just get I said to him, get the
high fiber whole meal, Wonder White. I said, go and
get the hype because it not with grains, but the
high fiber Wonder White whole meal.
Speaker 2 (06:33):
And you know what he brought back, Yeah, the gluten
free one.
Speaker 4 (06:37):
Right.
Speaker 1 (06:37):
No, he brought back the Wonder White whole meal gluten free.
And I looked at him and I said, what is
wrong with you? He goes, he said, I said, I
can't like even ask one thing, like I just He's like,
it's Wonder White whole meal. I said, yeah, but look
at it. It's like gray, it's like gluten free, Like,
how could you even pick that? He's like, oh, I
saw a wonder I saw a whole meal like and
(06:58):
I just wanted to I like, I.
Speaker 2 (07:00):
Couldn't even believe it. Anyway, I digress.
Speaker 1 (07:03):
So my top gluten free bread choice was also the
Abbots because I agree nutritionally, I'm looking for carbohydrate load
and this was this one is thirty three grams because
some of them can be really really high in carbohydrates
in terms of getting a lot of the texture. And
it's got four point six grams of dietary fiber perserved.
But you know how much it costs seven dollars ninety
(07:23):
How much is that for a loaf? Oh my god,
it's a lot.
Speaker 2 (07:26):
So that is my bread.
Speaker 1 (07:27):
And I also have the sweet Potato bee free wraps.
Again from a carbohydrate load perspective, but you know, my
favorite gluten free carbohydrate based is cornthins.
Speaker 4 (07:37):
Yeah I mentioned it was not how funny we have
the exact same products. Yeah, they're so good. I ate
them myself, Like, the cornins are so good.
Speaker 1 (07:43):
I love cornthins with goat cheese and tomato, or vegemite
cheese and tomato, or salmon cottage cheese. You got to
keep them an high because they don't have great packaging,
so they do go stale really quickly, and they're much
better fresh. But they're naturally guten free. And also theyand
like on salea dollar, Like how can you beat that?
In terms of other crackers, though, I do sometimes if
people get sick of corn thins or don't like them
(08:05):
or want something different. Unfortunately, most of the crackers that
are formulated, like gluten free timtams no not healthy, I
know that's a surprise.
Speaker 2 (08:12):
Gluten free jats no, not healthy.
Speaker 1 (08:15):
But the Augren brand, which is a specific food and
tolerance brand that's in the health food section. They're Crispy
Bread's Buckwheat are a cracker that is also gluten free
and sort of similar to a crusket, So I don't
mind those, but again they're sort of a bootique product.
They're not for everybody. I love black rice because rice
(08:35):
can be a very simple staple for people who are
avoiding gluten. But a lot of people will go for
brown rice, which is still a whole grain and a
good choice. But I really if you like it, the
black rice is hiring key nutrients and very tasty. It's
got a gorgeous nutty taste. It goes really well with
prawn's in a tray bake. So that's probably my other
go to. And I had a very quick look at,
(08:56):
say the gluten free crumb chicken, gluten free crumbfish. I
couldn't you find any that we're amazing, with the exception
the Mister Chen's dumplings, which are the praw and hargo,
and I think they have a vegetarian that's also gluten free.
They're pretty good nutritionally, but a lot of that processed
food section is not overly good similar to normal. The
gluten free options are certainly not healthier, so do keep
(09:19):
that in mind.
Speaker 3 (09:20):
And there is a good cereal. I just remembered we
didn't actually mention cereal. A lot of my clients. Yeah,
if they want some of the high protein or Greek
yoga at breakfast with some fruit, and they'll have a
bit of cereal with that. Freedom which is a brand
that I think it's a Coals and will West both.
Freedom has a craft and blend of gluten free. I
think all of the Freedom stuff is gluten free again.
It's sort of like All Gone. It's specifically created for
(09:41):
people with food intolerances that need specific nutrient requirements. The
Freedom cranberry and buckwheat flakes. It's in like a sort
of pinkish box. That one's really good. It's good amount
of fiber. It's the lowest sugar made in Australia. It's
actually it's got a solid ingredient base. But it is
just because it's like kind of buckwheat, you know, flakes.
It's not overly tasty, so I would I will normally
(10:02):
get my clients to have that.
Speaker 1 (10:04):
Sounds bad, so it doesn't taste great, but at least
you're geting some whole grains.
Speaker 3 (10:09):
If you put it with some good quality yogurt and
some fruit, you can kind of mask it.
Speaker 4 (10:13):
But it is certainly one of the better options.
Speaker 3 (10:15):
Like the gluten free cereals, ninety percent of them on
the market are awful, Like they're just high sugar, they're
highly refined. If you really are a cerealble cereal person,
that's one of the better ones. Or maybe one of
the Carmens gluten freees.
Speaker 1 (10:27):
The Carmen's gluten free granola. It's not local, but a
couple of tablespoons in a yogurt are very tasty. So
their original gluten free Deluxe Music or you know, actually
probably what I'd say, you might disagree with me. I
think the Sultana bran the gluten free you get a
good fiber feaguart Like, it's not my favorite cereal because
I don't I don't like dried fruit and cereal in general.
(10:50):
But if you're an active person who enjoys cereal, or
you've got a siliac child, Sultana brown nutritionally would be
my pick because it's got a really good level of
fa dietary fiber, although a little bit sugar because of
the Sultana's but certainly better than the corn flakes or
the rice bubbles, Like, definitely go the Sultana bran over
those all rightly, And well, since you've just hijacked my segment,
(11:12):
I'll just do the next one. And I found I
found a new review that came out today which just
mimicked everything that was on my mind about conversations I've
been having with clients today because it was a meta analysis,
which is where they get a whole group of studies
together and look at the effects across a number of
different outcomes, and it was one that linked meal timing.
Speaker 2 (11:33):
To weight loss.
Speaker 1 (11:34):
So it was actually al sort of Astralian study done
at Bond University, and it was published in the Journal
of the American Medical Associate. Oh, actually that's probably wrong
because I Australian or is that the American one. Anyway,
it's published in quite a reputable journal either way, So
this is some good data. But it really just took
a closer look of twenty nine randomized clinical trials. So
(11:54):
these are kind of the top level study where there's
actual people involved and they're randomized branded so people are
sort of being studied under appropriate conditions. Of twenty four
hundred and eighty five individuals, so a pretty good sample,
and they were looking at weight loss outcomes associated with
different time of day eating, how many meals a day
people consumed, and how people consume calories throughout the day. Now,
(12:17):
if I go into the findings, which I'll just read
directly so I don't put my spin on them, but
generally speaking, Leanne and I are constantly trying to get
our clients to snack a little bit less, to eat
more calories in the first half of the day, and
to have a decent amount of time without food overnight,
because busy people tend to snack.
Speaker 2 (12:37):
Frequently, even if it's just a cup of tea with milk.
Speaker 1 (12:39):
So they'll have breakfast or coffee, and then an hour
or two later breakfast, and then an hour or two
later a cup of tea and a bit of fruit,
then an hour or two later lunch, and they're just
sort of grazing like possums all day. Then they'll sort
of eat much more food in the second half of
the day and go light in the morning, and then
they will sort of keep snacking until eight, nine, ten
at night and then be eating again at six, which
only leaves an eight hour fasting window, when really we
(13:01):
should have at least twelve hours without any calories overnight.
So this to me just confirmed everything I'm trying to
do with my clients. So what they found was that
the body mass index and weight loss was greater, now
not significantly greater, but greater from people who had fewer
meals through the day and who had a longer period
(13:23):
of time overnight without food. Now there's several reasons that
this is the case. The case is that the human
body is programmed on twenty four clock. We are programmed
to burn in the day's store at night, We're certainly
meant to go longer than two hours in between feeding
occasions to empty their digestive system and let our glucose
at inchulin levels get back to normal. And as such,
(13:44):
when we grab a piece of fruit or a cup
of tea in between you you stop the fast and
never deplete. And that's why many of us are not
really ever hungry. So there's multiple reasons that that's of benefit.
So I'm just having a look. The average body mass
index of the participants was thirty three, so that was
an overweight an ob sample. The weightless interventions looked included
(14:04):
time restricted eating, which is where you might only eat
two or three meals within an eight or ten hour period,
and so basically time restricted eating where you gave a
longer fast, is associated with an average weight loss of
one point three seven kilos compared to those who weren't
in the program and lower meal frequency, So it's not
(14:25):
saying meal skipping, but it's saying, have three meals instead
of eight through the day was associated with a general
weight reduction of one point eight five kilos and eating
more calories in the first half of the day was
associated with a one point seventy five kilogram lower body
weight overall. But perhaps most importantly and when it comes
to metabolism through the lifespan, it was the time restricted
(14:47):
eating specifically had lower HbA one C, which is a
measure of blood glucose control and fasting glucose levels, which
means you're less likely to get diabetes. So there's huge
benefits to having that extended overnight five most of the
time and having fewer meals through the day. So a
common question that comes up with that is what about
tea and coffee? And I say, if your coffee r
(15:09):
tea has milk in it, you've got a team it
with a meal or a snack, not in between, So
you're much better to drink herbal tea or black tea
or coffee in between meals if that's your preference, and
then leave your milk containing beverages to the breakfast or
if you've got several hours, you know, between breakfast and
lunch and you do have morning tea, have it then
rather than as extras. But just be mindful that if
(15:31):
you map out your food for the day, I often
see clients eat every couple of hours. While it may
be healthy, it's often just eating too much and we
really need at times of break So yeah, there's some
strong data to show that there are weight related benefits
from each of those three conditions, and they're relatively easy
to implement once you're aware of it.
Speaker 2 (15:49):
You know, just try and eat more in the day
and lighter at night.
Speaker 1 (15:52):
Make sure you haven't eating cut off time, whether at
seven or eight pm at night, and make sure you're
sort of giving I'd say at least three if not
four hour I was in between meals every day.
Speaker 3 (16:02):
Yeah, and I think it's a really interesting study, but
I think it's important to just bring our listeners back
to remind them that the average person in this study
who we're really talking about is in the obese category.
So that's a bm I of thirty three. It's not
somebody who's looking to lose three to five kilos. It's
not a generally healthy person who's just like, oh, I'd
like to drop a couple of kilos. There's not even
someone technically in that overweight category we're talking about, you know,
(16:24):
obese individuals in this study. So I think most listeners
are actually quite healthy, quite active. They probably do need
to be regularly having snacks between their meals because they're
burning a lot of calories. This is really for those
people sitting in larger bodies who are largely inactive, who
probably don't need to have the extra fuel between the
majority of their meals and definitely shouldn't be grazing after dinner.
(16:46):
A lot of us will snack, you know, quite a bit.
We'll sit down in front of Netflix or the TV,
and we'll just have snacks after dinner because we've kind
of back ended out intake. We haven't had enough you know,
nutrition in the first part of the day, and there's
a lot of just that boredom habit type eating at nighttime.
So I think it's important to note that this is
talking about it as a subgroup of people, not probably
the average nutrition couch listener, if I'm honest, Like, we've
(17:09):
surveyed a lot of our clients, and we know that
a lot of people are interested in weight loss, but
a lot of them also are it's more between that
kind of three five ten kilo you know losses what
most of our listeners are aiming for, So just be
wary that it's not.
Speaker 4 (17:22):
This study is really talking about people living in.
Speaker 3 (17:24):
Those larger bodies who metabolically probably aren't as superior as
a lot of people who are quite active and who
do exercise quite a lot, who may get away with,
you know, happily having some milk in their tea and
coffee between meals, or happily having a snack between meals
if they're genuinely hungry for it as well.
Speaker 1 (17:40):
True, true, all right, And well, it's also salad season,
and I know we're always looking for delicious ways to
season a salad, and I've done a few salad dressing
reviews in recent weeks for different publications, and on the whole,
anything kind of creamy or indulgent. Is creamy or indulgent,
And there's only a very small handful of relatively light dressings,
especially if you're like a Mayo ranch kind of creamy situation.
(18:03):
And of course the best dressing really is by something
vinegar and olive oil. But what I did find was
that there is one range that's particularly low in calories,
and we have mentioned them previously, but I thought it
had been a while, so we wanted to come back
to it, and that is the Marion's Kitchen range of
Asian specific dressings. So the one I'm going to talk
(18:24):
about today is the coconut tie one, but there's actually several,
including a sesame meso.
Speaker 2 (18:29):
I think is that the one you likely ant.
Speaker 4 (18:31):
I hope that.
Speaker 3 (18:32):
One's pretty good on if you're doing like a bit
of an Asian slaw or something, that one's pretty good.
Speaker 4 (18:36):
Now.
Speaker 1 (18:36):
I will also say that I am yet to find
them in any of my local supermarkets. So when I
look at them online, they come up in both coals
and woollies, but I literally can't find them locally. I
don't know where you actually get them from. I think
they must be in not the salad dressing section.
Speaker 3 (18:51):
No they are. They're in my local calls. They've got
the whole range of that in there in the normal
salad dressing sections.
Speaker 1 (18:57):
So it's weird. Maybe it's old. I can't find them either,
but anyway, or keep looking. But the reason that there
standout is that there's so much lower in calories than
traditional dressings. Now, the first thing I'll say is they
are made in Thailand, so that might be a deterrent
for some people who prefer strain and based product.
Speaker 2 (19:14):
I don't know why.
Speaker 1 (19:14):
It must be because of maybe cost of processing or ingredients,
but per serve. So I'm just having a look at
what the serve is listed as on here. Fifteen meals,
so it's about a tablespoon, so a pretty hearty serve.
Speaker 2 (19:28):
Like that's quite a.
Speaker 1 (19:29):
Good amount of dressing for an individual person. So this one,
the Thai bads or limeon coconut, has only got seventy
four kilogels, which is like sixteen calories, like so a
bit more than the eighteen calories. Just ten percent fat overall,
which is really pretty light and literally no sugars. Now,
this is unheard of interdressing because most dressings will have
(19:50):
either fat or sugar. So if it's a low fat dressing,
they will put heaps of sugar ingredients in it to
give it the flavor. And if it's a high fat dressing,
it's obviously loaded with fat, and some of them are
twenty thy fat, so this is like a third of
the fat of a regular dressing. Ingredients water, coconut milk
is forty percent, vinegar, lime juice, green chili, salt, garlic, tapioca, starch, coriander,
(20:11):
buzzle leaves, cappaline leaves, vegetable gum, so again leanne. As
a dressing, it's very clean because when we talk about
clean ingredient list, I'm talking about just there's not a
whole lot of ingredients on them, and when you look
at the ingredients, most of them you would recognize as
something in your own kitchen. And that's the case for
the other one too. So I'm just looking now at
the miso and sesame one, the same water vinegar, miso
(20:34):
light soy sauce, Like they're incredibly minimally processed for a
dressing and with a lot of flavor, so the same
that the miso one's you know, seventy nine kiloduls per
serve incredibly low. But the only downside is they are
packed full of salt, so they're up around one thousand,
twelve hundred milligrams sodium per hundred meal, which is you
(20:55):
wouldn't have one hundred mili of it. But just be
mindful if you are watching your blood pressure or salt.
They are quite a salty dressing, and if you're already
having a salty kind of salad or soy based food,
you will get a nice hearty dose of salt. But
if you're not salt sensitive, you might exercise a lot,
sweat a lot through summer and sort of almost need
a bit of salt.
Speaker 2 (21:15):
I can't fault them.
Speaker 1 (21:16):
I think they're really good, and from what I've heard,
they're very flavorsome, so a great option if you see them,
and certainly one of the lowest calorie flavorsome salad dressings
that you can find in the supermarket.
Speaker 3 (21:27):
Yeah, I really like them for a commercial salad dressing.
They're really good. Nutritionally an ingredient wise, they're great. I
don't love the taste of my must say like they
do taste to me like like a watered down dressing,
and that's essentially what it is right, and that's how
you get a really low calorie salad dressing. Like the
top ingredient is water right, it's a water down dressing.
It tastes like that to me. It's not my favorite,
Like I would much rather use I make my own
(21:49):
creamy dressing from say, Greek yogurt, Use a little bit
of mayonnaise, use some lemon, use some black pepper. Or
if I'm doing more of a traditional, you know, Greek
salad or a garden salad, I'll do extraversion olive oil,
something vinegar, sometimes a little bit of sesame oil, like
I prefer to make my own. Or I must say
I've been using a lot of the dressings out of
the pre made salad kits lately, just for ease that
I'm so busy. But I do give these to my
(22:11):
clients quite a while, and some love them. Some are like, oh,
I didn't really.
Speaker 4 (22:14):
Love that, so just be worried.
Speaker 3 (22:16):
Like they're a healthier product, absolutely, but they're not like
it's not eating like a caesar or ranch dressing. Like
they're just not comparable, put it that way. But they
are so much better for you nutritionally.
Speaker 4 (22:27):
So it's a bit of a trade off.
Speaker 1 (22:28):
Yeah, and I think if you enjoy that flavor profile,
like I've been noticing on TikTok, and because I work
with Tassau salmon, there's been a lot of those reels
around the cucumber salad that has that heavy Asian flavoring
through it. So if if that's your taste palette, where
you're doing, and if you're interested to have a look
on Instagram or TikTok you can see the cucumber salad
where they might mix it with smoke salmon or the
(22:49):
bagel seasoning and sort of that creamy misso Asian flavor.
It works really well with people who like that and
certainly very low calorie, so you can certainly go to town,
but just keep in mind a little bit salty, so
buffering it with lots of salad veggies is a good
way of getting the flavor without the extra calories. So yeah,
I just thought they were interesting product and yeah, the
(23:10):
more of those we have, the better.
Speaker 3 (23:11):
Excellent, all right, And then our final segment of the week,
listener question, Well, this is a quick, quick and easy one.
Zuzi is a pilates reformer okay, to be used as
resistance space training. I know there are a lot of
pilate teachers out there who will disagree with me, But
my personal opinion is I'm not a fitness expert, I
must say. But personally, I say to my clients now,
I say, although it feels like the muscles are burning,
(23:33):
and it's certainly a good workout, it's not enough.
Speaker 4 (23:36):
When we think about resistance based.
Speaker 3 (23:37):
Training or strength based training, I want my clients to
be doing some weights. I want them to be ideally
working up to lifting kind of their body weight or
even more than that. I was reading something the other
day that said something like ninety percent of the population
can't squat their body weight, can't deadlift their own body weight.
I mean, that's ideally. We want strong women. That's what
we're aiming to create, and resistance space training. Pilates feels
(23:59):
like a burn, but it is not resistance space training,
So for me, it's separate. I like my clients to
do two to three days of strength based or resistance
space training. The minimum is two, ideally three, and then
they can happily do pilaratees the rest of the week
if that's what they want. But it's not the same thing.
In my books, it's very different, and you're not You're
going to get to the point where you kind of
plateau out because the body will get used to that
(24:21):
weight and you're not actually able to increase the weight.
There's only so much weight you can actually, you know,
lift all those little hand weights when you're doing pilaratees
or you're using the bands. It's resistance, but it's not
strength based training. Put it that way, what's your opinion.
Speaker 1 (24:33):
I was laughing because when we had recently had our
retreat and our guru pilarates and yoga instructor to Neil,
took a group of women down and it was like
an abs and butt workout and you were like, oh,
I'll do it, and I was thinking, oh no, I'm
not doing that. Because the women on the retreat was
so fit. I was like, there is no way I'm
going to hop on that matt. Knowing that they all
(24:54):
already do pilates. I thought, I'll do the beach walk
and you said to me, oh my god, my bum
is so sore, like it.
Speaker 4 (25:02):
Was so hot to burn.
Speaker 2 (25:04):
So it's generally good for strength. It's like endurance and
flexibility and toning. That's how I describe it. But no,
you're right.
Speaker 1 (25:11):
The evidence is that the muscle has to be underweight,
and you know you can do that even with some
handweights at a home or just using your body weight.
But unfortunately, you know, I did had a client call
just before and my client, I said, how's your exercise
and she said, I'm going to pilates twice a week
And I said, that's great, but I just need your
heart rate a bit higher, like I need you to
actually get an exercise effect as well.
Speaker 2 (25:31):
So just because it feels like it's a workout.
Speaker 1 (25:33):
Doesn't mean it's having the same effect from a calorie
burn and a muscle stimulating perspective. Now, we love pilates.
Most of our clients would do it. We're in full support.
We're not saying anything bad. We're saying that when it
comes to actual exercise, you've got to get that mixed
ride of flexibility, strength and cardio, and unfortunately, pilarates remains
in that flexibility component unless you're doing active weights with it,
(25:55):
because I think some studios do have weight, but it's
more common just to use the machine or your own
body weight and you won't get that same effect.
Speaker 3 (26:02):
Yeah, but again it's small weights, like you're picking up
you know, two three little dumbells, and you might be
doing higher reps, but it's not you know, that traditional
strength training like we've talked about, like it might be
you know, the lower range where you're using you know,
a twenty kilo dumbbell, you're not.
Speaker 4 (26:15):
Using two kilo arm weights. So it's very different.
Speaker 3 (26:18):
And I know a lot of the popular you know
fitness girls online now do poldes as well.
Speaker 4 (26:22):
It's very very popular. We're certainly not against it.
Speaker 3 (26:24):
I don't mind a plates class or two, but it's
certainly not strength based training. It's very different, and particularly
once you're getting past that age of forty, it is
so incredibly important that you're putting your muscles under you know,
load and actually lifting some heavier stuff, and you certainly
can't do that with just little two three kilo It
might be enough to start with for someone who's never
done anything, but if you have a good, you know,
(26:46):
base of training, or you've been doing polades for many years,
it's certainly not enough. The body gets to the point
where it's adapted and it's no longer considered actual strength
based training. You actually need to you know, mix it
up and do something different and actually lift some heavier.
So have you been lifting the same two three kilogram
arm weights for you know, six months, twelve months, a
few years now, You certainly need to move it up
(27:07):
and actually progress and actually get stronger with some.
Speaker 4 (27:10):
Of those lifts as well. That's ideally the goal long term,
all right.
Speaker 1 (27:14):
And when that brings us to the end of the
new Usian couch for another week, please keep telling your
friends about us, and if you haven't already, checked out
our growing product range at Designedbydietitians dot com and we'll
see you next Wednesday for a regular episode.
Speaker 4 (27:26):
Drop catch you guys next week
Do you follow a gluten free diet, Maybe you do
have siliac disease, or simply find that you feel better
eating gluten free foods. On today's episode of The Nutrition
cat we share our favorite gluten free options if you
are looking for healthier yet gluten free carbohydrate options. Hi,
I'm Susy Burrell, Nomily and Wood, and together we bring
(00:21):
you The Nutrition Cout, the weekly podcast that keeps you
up to date on everything you need to know in
the world of nutrition.
Speaker 2 (00:27):
As well as gluten free foods.
Speaker 1 (00:29):
We have a brand new study that shows us why
meal timing is very important. We have a low calorie
salad dressing you might be keen to use this summer,
and our listener question is all about.
Speaker 2 (00:41):
Pilateis so leanne?
Speaker 1 (00:44):
I certainly have a handful of clients at anyone time
who require gluten free foods or who simply may feel
better having gluten free foods. And of course, if you
have siliac disease, which is basically the allergy to gluten,
you cannot consume it. And then there's certainly those who
find they might be intolerant or have an intolerance to
eat and as such it's easier just to avoid gluten.
(01:06):
And then of course we have our MTHFI mutations, of
which I am one in which you don't process synthetic
folate very well, and because folate is added to or
wheat based foods in Australia to help prevent neural tube defects,
if you're consuming that synthetic folate in the breads and
cereals that you're buying in the supermarket, you may find
that you don't feel great and feel better on a
(01:27):
gluten free diet because gluten free flour is not mandatory
fortified with synthetic folate. So that's a little quirky little
tip as to why some people also may feel better
eating gluten free. But it is tricky because when you
do a search for gluten free product in supermarket, whether
it's wraps or bread or crackers or pasta or processed
(01:47):
food like a gluten free pizza or gluten free dumplings
or gluten free crumb fish or chicken, inevitably, leah, and
they're not always the best quality nutritionally, are they?
Speaker 3 (01:58):
No, not so much, unfortunately. But I always say, and
often I get a lot of my clients who have
diagnosed Celiac disease as well, and they say that gluten
free food is expensive, and I say absolutely, but I
think what we forget or sometimes I think it's just
a fear that clients have. They think they can only
buy things with the Celiac Australia logo that says certified
gluten free. And of course, like it's really important that
(02:20):
if you have Celiac disease you need to be very
careful with the foods that you buy. But I think
sometimes my clients forget that whole foods are mostly gluten
free as well. My favorite gluten free foods are the
cheapest ones, potato, rice and legumes. They're the best sources
of carbohydrates, even corn that you can get. They're naturally
gluten free and you're not paying for the additional gluten
free certification. So the reason that most foods are gluten
(02:41):
free that are more expensive is because that they need
to be formulated or packaged in factories that the entire
line is certified gluten free, so you're paying for factories
where it's safer. Just like an allergy if you've got
something that is you know, certified nut free or certified
egg free it's made on a production line that doesn't
have any train of nuts or any traces of egg.
So that is obviously more expensive because in a lot
(03:04):
of cases says there's zero of that foods in the
entire factory, or the line has to be completely cleaned
and kind of decontaminated before those new foods are put
on there. So the best things you can do in
a gluten free diet are eat whole foods that are
naturally gluten free. Package based foods that I love. I
love the multi grain corn thins. I always recommend them
to my clients, particularly for like a quick and easy
(03:26):
lunch option. There aren't that many good package breads and
wraps on the market. The bread that I do use
a lot with my Celiac ladies is the Abbot's Bakery
gluten free. It's mixed seed sandwich loaf. That one's not
bad because it does have some added grains in there.
It's got a fifteen percent seed mixed with sunflower seeds,
linb seeds, pumpkins seeds, and cheer seeds and poppy seeds,
(03:48):
So from a gut health perspective, it's got some good
diversity in there. So that's the Abbot's Mixed grain one.
I do feel like that is one of the better
gluten free breads on the market. Wraps, there aren't a
whole lot that I love. The gluten free ones is
a brand that I saw in Coals a couple of
weeks ago called Bee Free. They're sweet potato wraps are
gluten free. So I'm not saying that these are better
because they're sweet potato. I'm just saying that from an
(04:10):
ingredient perspective, it was pretty good. And they're dairy free
and wheat free and certified gluten free as well. They're
actually pretty good for most allergical intolerant people. They're egg free,
nut free, dairy free, soy free, vegan, and actually not
a bad source of fiber as well. And ingredient wise,
they're based on a sweet potato flour sixteen percent, and
they've got a bit of bamboo fiber and some potato
(04:30):
starch in there as well, so they're not bad from
a rap perspective. My favorite type of pasta for my
Celia clients is the San Remo. They do a red
lentil pasta and they do a green It's like a
pea and bean legume.
Speaker 4 (04:41):
One as well.
Speaker 3 (04:42):
That one's pretty good, And of course snack wise, I
love our Happy Snack, the roasted faber beans and the
chickpeas as well. I think that they're brilliant gluten free
products as well, So they're probably my big hard hitters
in terms of crackers, pastas, wraps, and breads and the
rest of it. I really just try to get my
clients to focus on whole foods basically because you're not
paying the extra load that comes with the CELIAC certification.
(05:03):
If you're buying normal potato or normal sweet potato, or
normal brown rice or normal you know, a rice and
quinoir blend, or even beans and legumes like they can
go such a long way, particularly if you're using like
a Mexican or a mint space dish. If you're putting
some black beans in with your mints and you're cooking
that up for a taco mixture, it is gluten free,
and it's also a really great way to bump up
the protein and fiber in some of your meals as well.
(05:25):
So there around a whole lot of ones that I
love when it comes to package stuff, but that's my
core kind of range that I recommend for a lot
of my clients.
Speaker 1 (05:32):
Willyanne, you've just completely taken over my segment that was
not your segment for a start. I was just giving
a light comment before I came to my recommendation brands,
and then you're just launching off into my bread, which
I had was the abbot, So talk about taking over.
It's funny though, because we didn't talk about the products
that we were going to say, and we've both got
the same ones.
Speaker 2 (05:51):
How funny. But I'll tell you a funny.
Speaker 1 (05:53):
Story about gluten free bread because it is so tricky
to get good gluten free bread. And I don't have
Celiac disease. I don't eat a whole lot of gluten
anyway because of my g mutation. But I sent Chris,
my partner, the father of my children, like I don't
ask him very often to do stuff, especially at the supermarket.
It's not his strong point. He'll always get the wrong product.
(06:15):
But I was like really tired, and my little boy
had been sick, and I said to him, and he
just wanted to toast, and I of course didn't have
any bread. So I said to him, please, can you
go and just get I said to him, get the
high fiber whole meal, Wonder White. I said, go and
get the hype because it not with grains, but the
high fiber Wonder White whole meal.
Speaker 2 (06:33):
And you know what he brought back, Yeah, the gluten
free one.
Speaker 4 (06:37):
Right.
Speaker 1 (06:37):
No, he brought back the Wonder White whole meal gluten free.
And I looked at him and I said, what is
wrong with you? He goes, he said, I said, I
can't like even ask one thing, like I just He's like,
it's Wonder White whole meal. I said, yeah, but look
at it. It's like gray, it's like gluten free, Like,
how could you even pick that? He's like, oh, I
saw a wonder I saw a whole meal like and
(06:58):
I just wanted to I like, I.
Speaker 2 (07:00):
Couldn't even believe it. Anyway, I digress.
Speaker 1 (07:03):
So my top gluten free bread choice was also the
Abbots because I agree nutritionally, I'm looking for carbohydrate load
and this was this one is thirty three grams because
some of them can be really really high in carbohydrates
in terms of getting a lot of the texture. And
it's got four point six grams of dietary fiber perserved.
But you know how much it costs seven dollars ninety
(07:23):
How much is that for a loaf? Oh my god,
it's a lot.
Speaker 2 (07:26):
So that is my bread.
Speaker 1 (07:27):
And I also have the sweet Potato bee free wraps.
Again from a carbohydrate load perspective, but you know, my
favorite gluten free carbohydrate based is cornthins.
Speaker 4 (07:37):
Yeah I mentioned it was not how funny we have
the exact same products. Yeah, they're so good. I ate
them myself, Like, the cornins are so good.
Speaker 1 (07:43):
I love cornthins with goat cheese and tomato, or vegemite
cheese and tomato, or salmon cottage cheese. You got to
keep them an high because they don't have great packaging,
so they do go stale really quickly, and they're much
better fresh. But they're naturally guten free. And also theyand
like on salea dollar, Like how can you beat that?
In terms of other crackers, though, I do sometimes if
people get sick of corn thins or don't like them
(08:05):
or want something different. Unfortunately, most of the crackers that
are formulated, like gluten free timtams no not healthy, I
know that's a surprise.
Speaker 2 (08:12):
Gluten free jats no, not healthy.
Speaker 1 (08:15):
But the Augren brand, which is a specific food and
tolerance brand that's in the health food section. They're Crispy
Bread's Buckwheat are a cracker that is also gluten free
and sort of similar to a crusket, So I don't
mind those, but again they're sort of a bootique product.
They're not for everybody. I love black rice because rice
(08:35):
can be a very simple staple for people who are
avoiding gluten. But a lot of people will go for
brown rice, which is still a whole grain and a
good choice. But I really if you like it, the
black rice is hiring key nutrients and very tasty. It's
got a gorgeous nutty taste. It goes really well with
prawn's in a tray bake. So that's probably my other
go to. And I had a very quick look at,
(08:56):
say the gluten free crumb chicken, gluten free crumbfish. I
couldn't you find any that we're amazing, with the exception
the Mister Chen's dumplings, which are the praw and hargo,
and I think they have a vegetarian that's also gluten free.
They're pretty good nutritionally, but a lot of that processed
food section is not overly good similar to normal. The
gluten free options are certainly not healthier, so do keep
(09:19):
that in mind.
Speaker 3 (09:20):
And there is a good cereal. I just remembered we
didn't actually mention cereal. A lot of my clients. Yeah,
if they want some of the high protein or Greek
yoga at breakfast with some fruit, and they'll have a
bit of cereal with that. Freedom which is a brand
that I think it's a Coals and will West both.
Freedom has a craft and blend of gluten free. I
think all of the Freedom stuff is gluten free again.
It's sort of like All Gone. It's specifically created for
(09:41):
people with food intolerances that need specific nutrient requirements. The
Freedom cranberry and buckwheat flakes. It's in like a sort
of pinkish box. That one's really good. It's good amount
of fiber. It's the lowest sugar made in Australia. It's
actually it's got a solid ingredient base. But it is
just because it's like kind of buckwheat, you know, flakes.
It's not overly tasty, so I would I will normally
(10:02):
get my clients to have that.
Speaker 1 (10:04):
Sounds bad, so it doesn't taste great, but at least
you're geting some whole grains.
Speaker 3 (10:09):
If you put it with some good quality yogurt and
some fruit, you can kind of mask it.
Speaker 4 (10:13):
But it is certainly one of the better options.
Speaker 3 (10:15):
Like the gluten free cereals, ninety percent of them on
the market are awful, Like they're just high sugar, they're
highly refined. If you really are a cerealble cereal person,
that's one of the better ones. Or maybe one of
the Carmens gluten freees.
Speaker 1 (10:27):
The Carmen's gluten free granola. It's not local, but a
couple of tablespoons in a yogurt are very tasty. So
their original gluten free Deluxe Music or you know, actually
probably what I'd say, you might disagree with me. I
think the Sultana bran the gluten free you get a
good fiber feaguart Like, it's not my favorite cereal because
I don't I don't like dried fruit and cereal in general.
(10:50):
But if you're an active person who enjoys cereal, or
you've got a siliac child, Sultana brown nutritionally would be
my pick because it's got a really good level of
fa dietary fiber, although a little bit sugar because of
the Sultana's but certainly better than the corn flakes or
the rice bubbles, Like, definitely go the Sultana bran over
those all rightly, And well, since you've just hijacked my segment,
(11:12):
I'll just do the next one. And I found I
found a new review that came out today which just
mimicked everything that was on my mind about conversations I've
been having with clients today because it was a meta analysis,
which is where they get a whole group of studies
together and look at the effects across a number of
different outcomes, and it was one that linked meal timing.
Speaker 2 (11:33):
To weight loss.
Speaker 1 (11:34):
So it was actually al sort of Astralian study done
at Bond University, and it was published in the Journal
of the American Medical Associate. Oh, actually that's probably wrong
because I Australian or is that the American one. Anyway,
it's published in quite a reputable journal either way, So
this is some good data. But it really just took
a closer look of twenty nine randomized clinical trials. So
(11:54):
these are kind of the top level study where there's
actual people involved and they're randomized branded so people are
sort of being studied under appropriate conditions. Of twenty four
hundred and eighty five individuals, so a pretty good sample,
and they were looking at weight loss outcomes associated with
different time of day eating, how many meals a day
people consumed, and how people consume calories throughout the day. Now,
(12:17):
if I go into the findings, which I'll just read
directly so I don't put my spin on them, but
generally speaking, Leanne and I are constantly trying to get
our clients to snack a little bit less, to eat
more calories in the first half of the day, and
to have a decent amount of time without food overnight,
because busy people tend to snack.
Speaker 2 (12:37):
Frequently, even if it's just a cup of tea with milk.
Speaker 1 (12:39):
So they'll have breakfast or coffee, and then an hour
or two later breakfast, and then an hour or two
later a cup of tea and a bit of fruit,
then an hour or two later lunch, and they're just
sort of grazing like possums all day. Then they'll sort
of eat much more food in the second half of
the day and go light in the morning, and then
they will sort of keep snacking until eight, nine, ten
at night and then be eating again at six, which
only leaves an eight hour fasting window, when really we
(13:01):
should have at least twelve hours without any calories overnight.
So this to me just confirmed everything I'm trying to
do with my clients. So what they found was that
the body mass index and weight loss was greater, now
not significantly greater, but greater from people who had fewer
meals through the day and who had a longer period
(13:23):
of time overnight without food. Now there's several reasons that
this is the case. The case is that the human
body is programmed on twenty four clock. We are programmed
to burn in the day's store at night, We're certainly
meant to go longer than two hours in between feeding
occasions to empty their digestive system and let our glucose
at inchulin levels get back to normal. And as such,
(13:44):
when we grab a piece of fruit or a cup
of tea in between you you stop the fast and
never deplete. And that's why many of us are not
really ever hungry. So there's multiple reasons that that's of benefit.
So I'm just having a look. The average body mass
index of the participants was thirty three, so that was
an overweight an ob sample. The weightless interventions looked included
(14:04):
time restricted eating, which is where you might only eat
two or three meals within an eight or ten hour period,
and so basically time restricted eating where you gave a
longer fast, is associated with an average weight loss of
one point three seven kilos compared to those who weren't
in the program and lower meal frequency, So it's not
(14:25):
saying meal skipping, but it's saying, have three meals instead
of eight through the day was associated with a general
weight reduction of one point eight five kilos and eating
more calories in the first half of the day was
associated with a one point seventy five kilogram lower body
weight overall. But perhaps most importantly and when it comes
to metabolism through the lifespan, it was the time restricted
(14:47):
eating specifically had lower HbA one C, which is a
measure of blood glucose control and fasting glucose levels, which
means you're less likely to get diabetes. So there's huge
benefits to having that extended overnight five most of the
time and having fewer meals through the day. So a
common question that comes up with that is what about
tea and coffee? And I say, if your coffee r
(15:09):
tea has milk in it, you've got a team it
with a meal or a snack, not in between, So
you're much better to drink herbal tea or black tea
or coffee in between meals if that's your preference, and
then leave your milk containing beverages to the breakfast or
if you've got several hours, you know, between breakfast and
lunch and you do have morning tea, have it then
rather than as extras. But just be mindful that if
(15:31):
you map out your food for the day, I often
see clients eat every couple of hours. While it may
be healthy, it's often just eating too much and we
really need at times of break So yeah, there's some
strong data to show that there are weight related benefits
from each of those three conditions, and they're relatively easy
to implement once you're aware of it.
Speaker 2 (15:49):
You know, just try and eat more in the day
and lighter at night.
Speaker 1 (15:52):
Make sure you haven't eating cut off time, whether at
seven or eight pm at night, and make sure you're
sort of giving I'd say at least three if not
four hour I was in between meals every day.
Speaker 3 (16:02):
Yeah, and I think it's a really interesting study, but
I think it's important to just bring our listeners back
to remind them that the average person in this study
who we're really talking about is in the obese category.
So that's a bm I of thirty three. It's not
somebody who's looking to lose three to five kilos. It's
not a generally healthy person who's just like, oh, I'd
like to drop a couple of kilos. There's not even
someone technically in that overweight category we're talking about, you know,
(16:24):
obese individuals in this study. So I think most listeners
are actually quite healthy, quite active. They probably do need
to be regularly having snacks between their meals because they're
burning a lot of calories. This is really for those
people sitting in larger bodies who are largely inactive, who
probably don't need to have the extra fuel between the
majority of their meals and definitely shouldn't be grazing after dinner.
(16:46):
A lot of us will snack, you know, quite a bit.
We'll sit down in front of Netflix or the TV,
and we'll just have snacks after dinner because we've kind
of back ended out intake. We haven't had enough you know,
nutrition in the first part of the day, and there's
a lot of just that boredom habit type eating at nighttime.
So I think it's important to note that this is
talking about it as a subgroup of people, not probably
the average nutrition couch listener, if I'm honest, Like, we've
(17:09):
surveyed a lot of our clients, and we know that
a lot of people are interested in weight loss, but
a lot of them also are it's more between that
kind of three five ten kilo you know losses what
most of our listeners are aiming for, So just be
wary that it's not.
Speaker 4 (17:22):
This study is really talking about people living in.
Speaker 3 (17:24):
Those larger bodies who metabolically probably aren't as superior as
a lot of people who are quite active and who
do exercise quite a lot, who may get away with,
you know, happily having some milk in their tea and
coffee between meals, or happily having a snack between meals
if they're genuinely hungry for it as well.
Speaker 1 (17:40):
True, true, all right, And well, it's also salad season,
and I know we're always looking for delicious ways to
season a salad, and I've done a few salad dressing
reviews in recent weeks for different publications, and on the whole,
anything kind of creamy or indulgent. Is creamy or indulgent,
And there's only a very small handful of relatively light dressings,
especially if you're like a Mayo ranch kind of creamy situation.
(18:03):
And of course the best dressing really is by something
vinegar and olive oil. But what I did find was
that there is one range that's particularly low in calories,
and we have mentioned them previously, but I thought it
had been a while, so we wanted to come back
to it, and that is the Marion's Kitchen range of
Asian specific dressings. So the one I'm going to talk
(18:24):
about today is the coconut tie one, but there's actually several,
including a sesame meso.
Speaker 2 (18:29):
I think is that the one you likely ant.
Speaker 4 (18:31):
I hope that.
Speaker 3 (18:32):
One's pretty good on if you're doing like a bit
of an Asian slaw or something, that one's pretty good.
Speaker 4 (18:36):
Now.
Speaker 1 (18:36):
I will also say that I am yet to find
them in any of my local supermarkets. So when I
look at them online, they come up in both coals
and woollies, but I literally can't find them locally. I
don't know where you actually get them from. I think
they must be in not the salad dressing section.
Speaker 3 (18:51):
No they are. They're in my local calls. They've got
the whole range of that in there in the normal
salad dressing sections.
Speaker 1 (18:57):
So it's weird. Maybe it's old. I can't find them either,
but anyway, or keep looking. But the reason that there
standout is that there's so much lower in calories than
traditional dressings. Now, the first thing I'll say is they
are made in Thailand, so that might be a deterrent
for some people who prefer strain and based product.
Speaker 2 (19:14):
I don't know why.
Speaker 1 (19:14):
It must be because of maybe cost of processing or ingredients,
but per serve. So I'm just having a look at
what the serve is listed as on here. Fifteen meals,
so it's about a tablespoon, so a pretty hearty serve.
Speaker 2 (19:28):
Like that's quite a.
Speaker 1 (19:29):
Good amount of dressing for an individual person. So this one,
the Thai bads or limeon coconut, has only got seventy
four kilogels, which is like sixteen calories, like so a
bit more than the eighteen calories. Just ten percent fat overall,
which is really pretty light and literally no sugars. Now,
this is unheard of interdressing because most dressings will have
(19:50):
either fat or sugar. So if it's a low fat dressing,
they will put heaps of sugar ingredients in it to
give it the flavor. And if it's a high fat dressing,
it's obviously loaded with fat, and some of them are
twenty thy fat, so this is like a third of
the fat of a regular dressing. Ingredients water, coconut milk
is forty percent, vinegar, lime juice, green chili, salt, garlic, tapioca, starch, coriander,
(20:11):
buzzle leaves, cappaline leaves, vegetable gum, so again leanne. As
a dressing, it's very clean because when we talk about
clean ingredient list, I'm talking about just there's not a
whole lot of ingredients on them, and when you look
at the ingredients, most of them you would recognize as
something in your own kitchen. And that's the case for
the other one too. So I'm just looking now at
the miso and sesame one, the same water vinegar, miso
(20:34):
light soy sauce, Like they're incredibly minimally processed for a
dressing and with a lot of flavor, so the same
that the miso one's you know, seventy nine kiloduls per
serve incredibly low. But the only downside is they are
packed full of salt, so they're up around one thousand,
twelve hundred milligrams sodium per hundred meal, which is you
(20:55):
wouldn't have one hundred mili of it. But just be
mindful if you are watching your blood pressure or salt.
They are quite a salty dressing, and if you're already
having a salty kind of salad or soy based food,
you will get a nice hearty dose of salt. But
if you're not salt sensitive, you might exercise a lot,
sweat a lot through summer and sort of almost need
a bit of salt.
Speaker 2 (21:15):
I can't fault them.
Speaker 1 (21:16):
I think they're really good, and from what I've heard,
they're very flavorsome, so a great option if you see them,
and certainly one of the lowest calorie flavorsome salad dressings
that you can find in the supermarket.
Speaker 3 (21:27):
Yeah, I really like them for a commercial salad dressing.
They're really good. Nutritionally an ingredient wise, they're great. I
don't love the taste of my must say like they
do taste to me like like a watered down dressing,
and that's essentially what it is right, and that's how
you get a really low calorie salad dressing. Like the
top ingredient is water right, it's a water down dressing.
It tastes like that to me. It's not my favorite,
Like I would much rather use I make my own
(21:49):
creamy dressing from say, Greek yogurt, Use a little bit
of mayonnaise, use some lemon, use some black pepper. Or
if I'm doing more of a traditional, you know, Greek
salad or a garden salad, I'll do extraversion olive oil,
something vinegar, sometimes a little bit of sesame oil, like
I prefer to make my own. Or I must say
I've been using a lot of the dressings out of
the pre made salad kits lately, just for ease that
I'm so busy. But I do give these to my
(22:11):
clients quite a while, and some love them. Some are like, oh,
I didn't really.
Speaker 4 (22:14):
Love that, so just be worried.
Speaker 3 (22:16):
Like they're a healthier product, absolutely, but they're not like
it's not eating like a caesar or ranch dressing. Like
they're just not comparable, put it that way. But they
are so much better for you nutritionally.
Speaker 4 (22:27):
So it's a bit of a trade off.
Speaker 1 (22:28):
Yeah, and I think if you enjoy that flavor profile,
like I've been noticing on TikTok, and because I work
with Tassau salmon, there's been a lot of those reels
around the cucumber salad that has that heavy Asian flavoring
through it. So if if that's your taste palette, where
you're doing, and if you're interested to have a look
on Instagram or TikTok you can see the cucumber salad
where they might mix it with smoke salmon or the
(22:49):
bagel seasoning and sort of that creamy misso Asian flavor.
It works really well with people who like that and
certainly very low calorie, so you can certainly go to town,
but just keep in mind a little bit salty, so
buffering it with lots of salad veggies is a good
way of getting the flavor without the extra calories. So yeah,
I just thought they were interesting product and yeah, the
(23:10):
more of those we have, the better.
Speaker 3 (23:11):
Excellent, all right, And then our final segment of the week,
listener question, Well, this is a quick, quick and easy one.
Zuzi is a pilates reformer okay, to be used as
resistance space training. I know there are a lot of
pilate teachers out there who will disagree with me, But
my personal opinion is I'm not a fitness expert, I
must say. But personally, I say to my clients now,
I say, although it feels like the muscles are burning,
(23:33):
and it's certainly a good workout, it's not enough.
Speaker 4 (23:36):
When we think about resistance based.
Speaker 3 (23:37):
Training or strength based training, I want my clients to
be doing some weights. I want them to be ideally
working up to lifting kind of their body weight or
even more than that. I was reading something the other
day that said something like ninety percent of the population
can't squat their body weight, can't deadlift their own body weight.
I mean, that's ideally. We want strong women. That's what
we're aiming to create, and resistance space training. Pilates feels
(23:59):
like a burn, but it is not resistance space training,
So for me, it's separate. I like my clients to
do two to three days of strength based or resistance
space training. The minimum is two, ideally three, and then
they can happily do pilaratees the rest of the week
if that's what they want. But it's not the same thing.
In my books, it's very different, and you're not You're
going to get to the point where you kind of
plateau out because the body will get used to that
(24:21):
weight and you're not actually able to increase the weight.
There's only so much weight you can actually, you know,
lift all those little hand weights when you're doing pilaratees
or you're using the bands. It's resistance, but it's not
strength based training. Put it that way, what's your opinion.
Speaker 1 (24:33):
I was laughing because when we had recently had our
retreat and our guru pilarates and yoga instructor to Neil,
took a group of women down and it was like
an abs and butt workout and you were like, oh,
I'll do it, and I was thinking, oh no, I'm
not doing that. Because the women on the retreat was
so fit. I was like, there is no way I'm
going to hop on that matt. Knowing that they all
(24:54):
already do pilates. I thought, I'll do the beach walk
and you said to me, oh my god, my bum
is so sore, like it.
Speaker 4 (25:02):
Was so hot to burn.
Speaker 2 (25:04):
So it's generally good for strength. It's like endurance and
flexibility and toning. That's how I describe it. But no,
you're right.
Speaker 1 (25:11):
The evidence is that the muscle has to be underweight,
and you know you can do that even with some
handweights at a home or just using your body weight.
But unfortunately, you know, I did had a client call
just before and my client, I said, how's your exercise
and she said, I'm going to pilates twice a week
And I said, that's great, but I just need your
heart rate a bit higher, like I need you to
actually get an exercise effect as well.
Speaker 2 (25:31):
So just because it feels like it's a workout.
Speaker 1 (25:33):
Doesn't mean it's having the same effect from a calorie
burn and a muscle stimulating perspective. Now, we love pilates.
Most of our clients would do it. We're in full support.
We're not saying anything bad. We're saying that when it
comes to actual exercise, you've got to get that mixed
ride of flexibility, strength and cardio, and unfortunately, pilarates remains
in that flexibility component unless you're doing active weights with it,
(25:55):
because I think some studios do have weight, but it's
more common just to use the machine or your own
body weight and you won't get that same effect.
Speaker 3 (26:02):
Yeah, but again it's small weights, like you're picking up
you know, two three little dumbells, and you might be
doing higher reps, but it's not you know, that traditional
strength training like we've talked about, like it might be
you know, the lower range where you're using you know,
a twenty kilo dumbbell, you're not.
Speaker 4 (26:15):
Using two kilo arm weights. So it's very different.
Speaker 3 (26:18):
And I know a lot of the popular you know
fitness girls online now do poldes as well.
Speaker 4 (26:22):
It's very very popular. We're certainly not against it.
Speaker 3 (26:24):
I don't mind a plates class or two, but it's
certainly not strength based training. It's very different, and particularly
once you're getting past that age of forty, it is
so incredibly important that you're putting your muscles under you know,
load and actually lifting some heavier stuff, and you certainly
can't do that with just little two three kilo It
might be enough to start with for someone who's never
done anything, but if you have a good, you know,
(26:46):
base of training, or you've been doing polades for many years,
it's certainly not enough. The body gets to the point
where it's adapted and it's no longer considered actual strength
based training. You actually need to you know, mix it
up and do something different and actually lift some heavier.
So have you been lifting the same two three kilogram
arm weights for you know, six months, twelve months, a
few years now, You certainly need to move it up
(27:07):
and actually progress and actually get stronger with some.
Speaker 4 (27:10):
Of those lifts as well. That's ideally the goal long term,
all right.
Speaker 1 (27:14):
And when that brings us to the end of the
new Usian couch for another week, please keep telling your
friends about us, and if you haven't already, checked out
our growing product range at Designedbydietitians dot com and we'll
see you next Wednesday for a regular episode.
Speaker 4 (27:26):
Drop catch you guys next week
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