From Susie and Leanne on The Nutrition Couch this episode:
- We launch our new range of hot chocolate blends.
- We busts myths about the best things to eat when you're sick.
- We review the Hillcrest Low Sugar Coconut Chocolate Delight Bars from Aldi.
- We our listener question is about how to choose a well balanced afternoon snack.
So sit back, relax and enjoy this week’s episode!
Our New Hot Chocolate Range
We have just launched our very own range of Designed by Dietitians functional hot chocolate blends.
Our Rest Hot Chocolate is a wholesome, gluten-free blend that contains a functional blend of dietitian approved ingredients designed for you to savour whilst unwinding after a long day.
The Glow Hot Chocolate is a gluten-free, dairy-free blend that has been formulated to combine nutrients, including Vitamin C, to support collagen formation and help protect skin cells from damage. It also contains hydrolysed collagen and coenzyme Q10.
We've avoided the nasties by only using natural sweeteners. They are both so delicious and creamy, we can't decide which one we like the best. Lucky they are both designed to be enjoyed daily!
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Don’t forget to subscribe to the podcast so you never miss an episode and follow us on social media @the_nutrition_couch_podcast to ask us questions & see our food product reviews.
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Please follow Susie on her Instagram & Facebook and Leanne on her Instagram, TikTok and the Leanne Ward Nutrition Podcast.
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 find that you lose your appetite when you
have a cold. Have you heard that you start a
fever and feed a cold?
Speaker 2 (00:06):
Or are you someone.
Speaker 1 (00:07):
Who super loads the soup and juice the minute that
you have a sniffle. On today's episode of The Nutrition Couch,
we chat all things eating when you're sick and do
you need to eat when you're in bed or you're
not feeling the best? Hi, I'm Leanne.
Speaker 2 (00:20):
Ward and I'm Susy Burrow, and together.
Speaker 1 (00:23):
We bring you The Nutrition Couch, the weekly podcast that
keeps you up to date on everything that you need
to know in the world of nutrition as well as
food when you're feeling unawell. We have a super exciting
new bit of news to share about our design by
a Dietitian product range. We've also found a new low
car product at Aldi that we wanted to chat through,
(00:43):
and our list of question is all about the best
balance for an afternoon snack. But to kick us off today, Susie,
we are so stoked to announce that our brand new
hot chocolates are finally available on our website, designed by Dietitians,
So you guys have supported our first narrow stranded protein
powder so well that we thought, you know what, let's
(01:04):
design a range of hot chocolates, because if we're being
on a Susie, we just were not able. Just like
the protein powder, we could not find a brand that
we were one hundred percent happy with to recommend to
our clients, like our listeners will know. We offered, you know,
talk about the Jari one, but the thing that bugged
us the most was that it still has artificial sweetness
in it, and it didn't have any functional ingredients in
it as well. And there's a lot of brands and
(01:26):
companies these days that have done you know, functional type
of hot chocolates, whether it helps with sleep, whether it
helps with you know, collision for beauty. I've seen other
brands that have put different types of functional ingredients in it,
and Susie and I were like, let's do this, but
let's do it with the backing of you know, research
and science and make sure that all the ingredients are
very you know.
Speaker 2 (01:46):
Clean and healthy.
Speaker 1 (01:47):
The nutrition panel really works well for our ladies that
we know most of us have the goal of either
being healthy or achieving some fat loss, and then as
well we want to add functional ingredients that have some
research in science behind them. We don't just want to
chuck a whole heap of ingredients in there and it
sounds good, but at the end of the day, they
don't actually really do anything with Let's be honest, a
lot of the brands on the market, they're throwing a
(02:08):
whole heap of ingredients in there, but there's no actual
research in science to back it all. There's research and
science to back the ingredient, but it doesn't have a
high enough dose of it in there to actually be
a clinical dose to affect change in terms of what
the ingredient was supposed to do. So we're very, very
excited to announce that we have a range of hot chocolates.
Speaker 2 (02:26):
There's two.
Speaker 1 (02:27):
Our first one is called Rest it's the Rest Hot
Chocolate Blend, and the second one is the Glow Hot
Chocolate Blend. Did you want to talk us through each
of our new blends, SUSI sure.
Speaker 2 (02:37):
I thought I might as say give a little bit
of background on how we went about formulating them, because
I know that people who follow the podcast or our
socials is always interested in that nitty gritty and we
should say that Leanne and I don't argue very often
when we're probably annoyed at each other, the text messages
get a little bit terse or not replied to. But
(02:59):
definitely we had sort of strong feedback between us on
the hot chocolate mixes. So we were very lucky when
we formulated our design by dietitians Nourish Protein Powder. We
basically hit the jackpot straight away that we managed to
get this amazing tasting formula with our formulation partners really quickly.
So we only had a couple of samples and we
were like, yep, ready to go. But that was not
(03:21):
our experience with pod Child.
Speaker 1 (03:23):
We had seventeen all up, Yeah.
Speaker 2 (03:25):
We have seventeen. It was a lot like we've been
trying to formulate this probably would it be six months?
Speaker 1 (03:31):
Oh, I think over like we were supposed to be
on the market in months ago, like winter is pretty
much done, but please support us, guys.
Speaker 2 (03:37):
So we sort of had this very strong vision of
what we wanted. We knew that we wanted a more
plant based or dairy free mix for skin. We knew
that we wanted a very creamy dairy bas similar to
the taste as we could as the jow arrange that
we both liked without the artificial sweetener. And it went
back and forth so many times. And keep in mind
(03:57):
that I'm in Sydney, so Leanne just it's quite close
to where we formulate. So she'll get the samples first
and her and David will check them and then they'll
come to me several days later in the post and
then I have to do my taste, and then we
go back and forth. And actually we also got some
help from a very good friend of ours, Marty and
Michelle Tapower. Marty plays up in the Brisbane Broncos and
(04:18):
I've got a fantastic video of him doing an official
sample for us as we got close to the end.
He was just gold talent. Can I say they really
helped us out because Michelle, very very close friend of mine,
also drinks these drinks, so she had a lot of
strong feedback points which was so helpful. So it took
us so long to get to the formulations because we
knew that they needed to taste amazing, because you know, ultimately,
(04:43):
when it comes to that kind of reward treat style drink,
if it doesn't taste amazing, we know that people wouldn't
buy it. Again, you might buy it once, but so
we really have worked hard and we hope that you
enjoy the flavors and are as happy with them as
we are. So the first one I guess was our
baby was the sep Pot Chocolate, which we've named Rest
and it is a dairy based blend with milk powder
(05:05):
to give that creamliness. It's got cocoa powder in there.
We have added a small amount of sugar. Now that
might seem controversial because I know that a lot of
the hot chocolate blends out there that retail for excutiating
the high prices, can I say, may not have added sugar.
But my argument was that I would rather something tasteful
with a little bit of sugar added than using a
whole lot of sweetness or particularly artificial sweetener, which we
(05:29):
really didn't want in there. So we do have some
natural sweetness, but we have added a tiny bit of sugar,
so it comes out as five grams of sugars perserve,
which I was very happy with. Keep in mind they're
very low calorie, they're only sixty seven calories per serve.
And then we've added the functional ingredients with added some
camera extracts or glycine, so some Deebe extract, l trip
to fane, which is a powerful amino acid known to
(05:51):
be associated with rest and sleep and inducing sleep, and
passion flower extract, And the reason that we've chosen those
is that they're functional ingredients that do have an evidence space.
As dieticians, we feel very strongly that if we're recommending
a product their products we would recommend for our clients,
we would consume ourselves and also have evidence to back
those additions in amounts that have a therapeutic effect. So
(06:15):
we're very very proud with that. It's a gorgeous, rich,
creamy hot chocolate and in the end, when I was
sampling it actually started to prefer it over my nightly Jarrah,
So I really can safely say that I was in
full happiness with that mix. And then the second one
we've done is called Glow, which is our beauty mix,
because we really wanted to first of all, have a
(06:35):
product that was dairy free for people who know that
dairy doesn't agree with them, particularly for their skin. We've
got a significant amount of hydrolyzed collagen in there, and
it's then based on coconut milk powder. And again I
naturally am I'm not a coconut person, but I have
to say I was pretty happy with these. The sugars
are as well as two point five grams per serve,
It's only fifty two calories, got three grounds of protein,
(06:57):
It's got some beautiful vitamin C in it to support
healthy skin. Collen's i'm Q ten again with a strong
evidence bace just for the health of the cell and
hydrolyzed collagen a good amount two point five grams per serve.
So we are really finally very happy. It took a
long time, but we were happy to stick to it.
And the packaging is gorgeous, similar to our gorgeous designer Mandy,
(07:20):
who has created the most gorgeous nourish protein backs has
created just beautiful. Low is like a golden color. You've
seen them this morning, and rest is like a milky
kind of chocolate color. They're really beautiful with gold and yeah,
we can't wait for you to try them, and we're
just so happy with how they've turned out, and hopefully
the pricing point is also competitive. We've really tried to
(07:42):
not some of the hot chocolates in the market retail
for as much as eighty dollars, and we really wanted
to create something that was budget friendly, so you'll find
that they fit in with the budget as well. You're
getting a good therapeutic product, but also one that doesn't
break the bank, so you can include it regularly in
your diet. Yeah, so they retail.
Speaker 1 (07:58):
We've got our bag the two hundred grad So the
serving size is slightly different, I think it's Yeah, So
it's a serving size of the Glow is twelve grams,
So keep in mind that the serving size is based
on the therapeutic dose of the are functional ingredients that
we've added, and that's why it's a slightly different amount.
So with Rest it's fifteen grams a serve and with
Glow it's twelve grams a serve. So in Glow you
(08:19):
get sixteen and a half serves a pack, and in
Rest you get thirteen nearly thirteen and a half serves
a pack. Now, both blends are certified pluten free. Again,
we've paid additional because we know we have a lot
of ladies serve Seaiact disease or even men who follow us,
so we really wanted to make sure that we could
handle our hearts say that this is a safe product
for all of our listeners with seaiact disease. As Zuzie said,
we chose to include a small amount of sugar in there,
(08:41):
again a very small amount, so sugar isn't bad. Really,
the dose makes the poisons, so two point five grams
in glow and around five grams in rest, but it
really is there because one of the brands. Zuzie obviously
loves the Jarrah. I like another brand, but I won't
mention what it is on air because I'm going to
say something negative about it because the artificial sweetener in
there is overpowering, Like you drink it and it's so
(09:04):
much like I used mobably a third of the recommended amount,
because it's so so so sweet. And that's the thing
with artificial but also natural sweetness, even natural based sweetness
like steavier such as we've used, when you use too
much of them, it's overpowering because these sweetness, whether they're
artificial or natural, are so much sweeter than what actual
(09:25):
sugar is. Sometimes just the aftertaste of it is far
too much. And that's what we were founding when we
added just steavier and a base of the other sweetening.
The natural sweetener we use was th Simeaton as well,
and so when we just did that, it was just
too sweet. Like Souzie and I both had their feedback.
We're like, oh, it's too much. It's too sweet, Like
even if you pulled it back a little bit, it
(09:46):
was still too much. So we thought that we'd balance
it out with a little bit of natural sucros, but
also a little bit of natural Sevier as well. Is
that all I wanted to say. They're both designed to
be purely mixed with water, Butzuzie and I both will
just add a little bit dash of cold milk in
the end. And then the glow one is dairy free,
but it's not vegan because we have used argealized collagen
and it's from a bovine based so it's not vegan.
Speaker 2 (10:08):
And they're gluten free.
Speaker 1 (10:10):
Yeah, they're both gluten free. Yeah, yeah, I mentioned that.
Speaker 2 (10:12):
We basically can't wait to hear what you think you'll
find them at designed by dieticians our website, and I
hope that you love them as much as the protein powders.
So fingers crossed, but we're really happy with them, and
this is our second out of three launchers we're planning
to do one other product before the end of the year.
But yeah, we hope that you like the hot chocolate
as much as we've enjoyed making them for you. All right, Lynn, Well,
(10:36):
that brings to a topic that I've wanted to talk
about for quite a few weeks on the podcast. And
I'm laughing because it makes me laugh. I don't even
know why I'm laughing. But I've been very sick, and
I've had, prior to this, a lot of clients who
have been unwell at certain times. You know, it's been
in a longer winter in the sense that the temperatures
have been extremely cold, there's been some nasty, nasty bugs around,
(10:57):
and so quite regularly I'll have clients message me and
say that they're see or they're not feeling well, and
no problem. But one thing I have noticed several times
is that i'll get a text from a client, because
my clients text me every day, they'll say they're sick
or off work, and then they'll send me like a
full food diary where they've eaten everything all day. And
(11:17):
I'm sort of a bit like, yeah, but you said
you are sick, Like do you are you hungry to
eat that much food? Because generally when you're sick, I
would argue, in most cases, you're not hungry. Like certainly myself,
I've completely lost my sense of taste and smell. So
even though sometimes I'll eat, I'm not even enjoying it.
I can't even taste the food at the moment, which
(11:37):
makes me think, leanne that sometimes when people say they're
sick and they still eat, it's suggestive that maybe they're
eating a bit on autoq and they like to eat
as opposed to needing to eat. So I wanted to
chat today about whether we do need to eat when
we're sick. Now, certainly I'm not saying I expect you
to starve yourself. But what I'm saying is that if
you are unwell and in bed, you don't need to
(11:58):
take yourself out halfway through the afternoon and have afternoon tea.
You're going to be okay to skip a couple of meals.
So I just had given that example to my clients
because they were a bit more like, oh, well, I
thought it's important that I ate, And I said, well,
it is important to eat, but not when one you're sick,
or two you're really not hungry, or not even tasting
or enjoying the food. Like it's not good for metabolism
(12:20):
to be starving for weeks at a time, but skipping
a meal every now and again is no cause for concern.
And certainly, if you're un well, I wouldn't be expecting
you to eat hardly anything because you probably are sleep resting.
You certainly don't need to get up and eat a
meal if you're not hungry. So the first thing I
wanted to talk a little bit about was the sort
that belief you starve a fever and feed a cold. Now,
(12:40):
it is a little bit of an old wives tale.
There's no scientific evidence to show that starving a fever
reduces the length of a fever, or the same there's
no evidence to show that feeding a cold is important.
What we know about immune function is that your baseline
immune function will predict how well or how quickly you recover.
So there's a couple of evidence pieces to show that
(13:02):
if you do suddenly get sick with a head cold
and super load the vitamin C, it can shorten the
length of a cold. But certainly it won't stop you
getting the cold, and it won't just put an end
to it. So that's all a little bit of myths
and old wife tails and certainly Pays and Fuels a
very saturated supplement company where there's a myriad of cold,
loose supplements to take, and I've had to say to
or fuel my clients, Look, you don't need that much
(13:23):
think called vitamin C like you're having too much, and
you can certainly have too much of those concentrated vitamins.
So the best thing we can all do for immune
function is eat well most of the time, rather than
think that a one off supplement is the key. So
that's why baseline nutrition, getting those seven to ten serves
of brightly colored fruit and vege, getting our vitamins each day,
keeping on top of our iron intake, which I've had
(13:44):
three clients in the last month of nine infusions, so
we're certainly not all on top of our iron levels.
They're the things that will impact immune function. But when
you're actually sick of all the things we need to
do is just keep hydrated. Because if you are very
unwell in terms of losing all life fluid from sneezing
and mucous and not potentially eating very much, the dehydration
(14:05):
that comes from losing a lot of fluid and not
rehydrating will make the symptoms worse, and it will also
make it more difficult for the immune system to function optimally.
So in that instance, things like hot tea, soup, juices
are important to keep hydrated. But you certainly don't need
to be sitting down to eat solid food, particularly if
(14:26):
you don't feel like it. So what I would urge
you to do is really question yourself if you are
off work, sick, or you're in bed and you're continually
eating through to me, it suggests people are eating on
autoq and not in touch with their hunger at all.
Now there's something to feel guilty about. We all like
to eat, but it comes a point where you're literally
eating when you're not hungry, and it is a good
thing to check in within your body, because a couple
(14:48):
of days of light eating or not eating very much
at all is not going to be a bad thing.
The most important thing, if your own will, is just
maintaining your hydration status. So if you can tolerate hot tea,
hot water with lemon, a little bit of soup, but
I certainly wouldn't be stressing if you've had a day
or two of not eating very much solid food because
probably your body needs its energy to be fighting the
(15:10):
infection rather than digesting food at that time, which is
why you're not overly hungry. So the take home message
is if you're not hungry, don't eat, especially if you're sick.
And it was just something I sort of wanted to
chat about a little bit because it's certainly something I've
noticed with several of my clients, and having just gone
through it myself, I can safely tell you that nothing
I'm eating tastes very good, so it's certainly not reason
(15:31):
to be eating more.
Speaker 1 (15:32):
Yeah, And I think the biggest thing when some of
my clients do so they are and well, it's more
of that eating for comfort, which I can completely understand,
which I sort of turn more that head hunger. So
I just sort of gently remind them, like, I appreciate
that you're sick and you know you're you're home and
you're not feeling that great, But is it the tummy
hunger that you're eating for or is it that head hunger?
And even just reminding them that it's still important to
(15:53):
sort of portion out treats if that's what they're feeling like,
because they are feeling a little bit so over themselves,
and you know, like it's not nice feeling sick like
we do. Sort of often we have that sort of
mindset we think, oh, well, i'm home, i'm sick, I
deserve a bit of a treat. Or you know, you're
lazing on the catch watching movies because you're you know,
you're a bit unwell, you can't go into work, whatnot.
It is still important to just remember that your baseline
(16:13):
nutrition is still important from an immune perspective to get better.
So I always say to my clients, put the good
food in first, even if it's a smaller portion, and
then put in the sole food afterwards. You can kind
of quote unquote top up your soul afterwards, is what
I generally say. So it's still important that even if
you're not eating much. You know, you're not just eating
half a block of chocolate for your lunch. You're still
trying to have something that's nourishing and got some ingredients
(16:35):
in there. Your vitamins, r minuals and antioxidants. Your fibers
are really important from a gut health perspective because a
large part of our immune system is actually made in
our gut. So please don't forget about your gut health
when you're sick. Probably a little bit too late once
you're already sick, but it's one of the most important
things we can do from an immunity perspective is make
sure that we're having a really great, diverse gut microbiome.
(16:55):
So probably all I wanted to say there sus You
definitely agree with all you said. But I feel like
for a lot of people, it's more that emotional eating,
or that eating because you know, I'm sick, poor me
kind of thing, more so than the fact that they're
actually necessarily hungry, or like you said, it's more just
on autopilot. We're so used to eating breakfast, morning tea, lunch,
afternoon tea, dinner, and some snacks after dinner that it's
(17:16):
almost weird to skip morning tea. It's almost weird to,
you know, have a smaller portion of dinner if we're
not feeling unwell. And we haven't really moved much, particularly
about exercises down for the week, because we don't really
recommend our clients exercise much, particularly they are quite unwell.
Speaker 2 (17:30):
And I should say, what I see is the toast.
All of a sudden, everyone's eating all this toast at night. Now,
there's no scientific reason you need toast if you're unwell.
I like toast what I'm sick, susy, like have some soup.
But yeah, I think just question some of those toystes
because I think sometimes we use it as a bit
of an excuse to eat some of those foods when
in many cases we really don't need them. So anyway,
(17:53):
just have a little look at your hunger and check
in with that before you superload the toast in honey
and jam, just because you've got a little bit of
a sniffle, all right.
Speaker 1 (18:00):
Moving on to our next product, which is our product
review section of the week. And now normally we review
a wonderful product, but I have a little berk to
pick with a product today that I found, Susie, I
found some wonderful options in Aldi. I've been doing a
little series on my Instagram some Audi product finds. If
you haven't seen that, go pop over to my instagram,
which is the fitness Dietian. I've got a couple of
Aldi series up there. There's some wonderful products I've found
(18:22):
and also some not so wonderful products. So I picked
this one up and it is the Hillcrest brand. So
this is I think a brand that's only found in Aldi.
It's the low sugar coconut chocolate Delight Bars. Now they've
done well with the marketing on the SUSI because the
front of pack it looks like a coconut covered chocolate
bar like, it looks delicious, let's be honest, and it's
got low sugar in big bold lettuce. So I think
(18:44):
from a front up pack marketing perspective, most people would
pick this up and think that this is a great choice.
It looks delicious, it looks like a snack, it looks
like a good, enjoyable snack, and it's low sugar. And
the front of pack says an excellent source of dietary
fiber and less than five gram of sugar per hundred grams.
So that's a little bit sneaky in itself because most
times when we talk about sugar, we want, particularly if
(19:06):
it's a bar like it's a portioned amount, we probably
want to know the sugar amount per bar, not per
hundred grams. So my OK with this product isn't necessarily
the nutritional information. It's more the ingredients in it. So
if we go to the nutritional information one bar, which
is only thirty two grams, so they're only small. There's
five bars per pack. I can't remember what they retail for, Susie.
(19:27):
They're quite you know, Aldi has quite affordable choices, so
I think it was somewhere within the range of about
I don't know, three to five dollars, so fairly affordable.
About a dollar or so a bar, I think from memory.
So one bar thirty two grams has about six hundred
killo jueles. This is roughly about one hundred and fifty calories.
Protein wires one point two grams, so quite low. Fat
is eleven point three gram so very high in fat,
(19:49):
with ten point three grams of that coming from saturated vats,
so very high and saturated fat, and we'll see why
in a moment. Nine point three grams of carbohydrate with
one point two grams sugar, so the sugars are very
very low. The dietary fiber is seven point two grams,
which is whopping like that's a huge amount in a
tiny bar. I don't almost go so far as to
say it's too much in a tiny bar, with the
(20:11):
bulk of the fiber being polydextros at six point eight grams.
Now there's also a wreath retol at two point two grams,
so this is where all the sweetness come in, a
veryth retole at two point two grams, glyceol at point
eight grams, subatolet three grams, and a very minuscular amount
of sodium fifteen grams. So nothing to really worry about there. Now,
if we go to the ingredients, SUSI, we blow the
(20:32):
suck because it's very tiny. Each coconut bar with a moist,
chewy coconut in case in a delicious milk chocolate coating,
says the wording on the packet. The ingredients are desiccated
coconut at thirty percent, a milk compound chocolate at twenty
three percent, comprising of palm oil, sweetener, bulking agent, milk solids,
alkalized cocoa powder, inulin which is a type of prebotic fiber.
(20:55):
More mulsifiers, are some soy, some natural chocolate, more sweeteners,
and some salt. So that's all the ingredients in the
milk compound chocolate. Next, we've got some bulking agents, some
hermcateans how don't even pronounce.
Speaker 2 (21:07):
Yeah, humans, they're processing age, some.
Speaker 1 (21:12):
Sort of processing age starting with H, some some botes,
some coconut oil, some coconut milk powder, some jelling agents,
some more palm oil, some more emulsifiers, some flavors, and
some monk fruit extract extract which is actually a natural
type of sweetener.
Speaker 2 (21:27):
So my issue with this.
Speaker 1 (21:29):
Besides the incredibly long ingredient li with SUSI, which, let's
be honest, a little bit of that we actually don't
even know. When you look at the top two ingredients,
it's descated coconut and the chocolate coating for the bar,
so that essentially adds up to fifty three percent. So
my question is, when you look at that big long
ingredients and this is a coconut chocolate bar, the top
(21:50):
two ingredients being coconut and chocolate is fifty three percent,
what the heck is in the other forty seven percent
of the bar? That's my question, and that's the question
that I think we should be asking ourselves when we
look at these labels and they're supposed to be marketed
and sold to us as a quote unquote healthy product,
what is the other forty seven percent of that ingredient list?
Not really the ingredients that I know too much about,
(22:12):
and there is no way I would ever myself eat
this because I know that with my sensitive gut, I
would look like I'm six months pregnant or more. And
there's no way i'd ever write something about this into
a client's meal plan because it just is so so
so ultra processed and I don't really ever see any
real nutritional benefits. I don't mind some of the ultra
process foods, but I do want them to have some
(22:32):
better quality fibers. I do want them to have a
little bit of protein in it, or even a good
amount of carb to kind of keep you know, blood
sugar level stable. Even nine grams of carb for me
is a little bit too little for my active lady
is that this is all just fat basically, but it's
too much carb to be a keithogenic product. So for me,
I don't really feel like it has a place anywhere.
I just I'm not loving the ingredient list and I'm
(22:53):
not loving that. I have no idea what the other
forty seven percent of the virus.
Speaker 2 (22:57):
What are your thoughts, Beautiful summary, Land, I think if
it looks like a chocolate bar, it probably is a
chocolate bar. It's basically an ultra process food. You know,
these are the kind of foods we're talking about that
just because it looks healthier, is made to sound healthy,
doesn't mean that it is. And if you scan an
ingredient list in it's as long as that with a
range of ingredients you don't recognize, do you're well clean?
You better go and have a bounty bar in my
(23:17):
mind than to eat that. So yeah, I think that
they masquerade as health food. You know, I certainly wrote
it up as a product as a masquerading as a
health option. There's certainly a demand for it because people
want to have things that are perceived as naughty but
are actually good for them, and unfortunately, there's very few
of those things that exist. So yeah, I think that
(23:39):
we see them all the time. There's many of them
in the health food section in audi. The thing is
that they're a lot cheaper than in the health food section,
because products like that in the health food section of
Willis and Colors tend to be around the ten dollar mark,
so they're at a much cheaper price point. But don't
kid yourself, you're actually better to go and have the
chocolate bar and acknowledge it as such, then have this
not be overly full and think that you've had a
healthy snack. You're getting nothing positive nutritionally from that product basically,
(24:03):
so there's really nothing good we can say about it.
So dear well clear now in saying that, I too
had been an AUDI and recently and they've got quite
a few nut type products like the nutbars that are
actually fine. You know, they're similar to the mainstream supermarket products,
and they've got set up to ten grams of protein
and a bit of carbs and certainly much better nutritionally
in my mind than that product. And all I can
(24:24):
say is, yeah, if it looks like a chocolate but
it probably is, so go and have a bounty instead
and do self a favor if that's what you're craving.
So finally, which is not a dissimilar topic, our listener
question of the week comes from our Instagram, which is
where we get all our listen to questions. So if
you do have questions, pop them through, and we often
scroll through before an episode and grab one off. And
this is a topic that I am sure we've also
had before, similar to last episode, but I think it's
(24:45):
a topic that comes up time and time again. And
one thing I'm constantly reiterating to my own clients about
is what is the correct macro balance of afternoon tea.
Now I love afternoon tea. I think it's right up
there with lunch is the most important meal because if
you have a well balanced, suff new tea, in my experience,
it stops over eating at night. And so many people
are guilty of over consuming a large dinner treats after
(25:07):
dinner snack food when they get home from work. Whereas
if you have a top up of fuel three four
hours after lunch, which translates to about four pm for
most people, you'll find that you're much more in control
of your energy and you're craving slate afternoon and you'll
eat less at dinner. But it certainly depends on what
you choose. Now, my most common feedback to clients is
they'll send me their food diaries and it will have
a bar on it. Now, certainly they might be bars
(25:28):
that I've recommended or suggested, whether they're a protein bar
or a nut based bar, but I'm like, no, no, no, no, no,
that is not what we agreed on. Whenever you have
a snack, it must have fresh food. It has to
be a mini meal, so you don't just grab a bar.
I think that's a snack. No, that is not well balanced.
That's good when you've got no other option, that you're
at a servo, and it's better than picking up the
chocolate bar. But even now at servos you can often
(25:49):
get a bit of fruit or some cut up edgies,
so it's not an excuse. So you have to always
have fresh food as part of your snack, whether that's
some berries, whether that's some mandarin, whether that's some cut
up carrots, cumbers, whether you take a box of veggies
to snack on on the way home in the car.
It has to have fresh food first and then for me,
an ideal nutritional macrobalance is about fifteen to twenty grams
(26:10):
of protein and roughly two hundred calories, So food combinations
that fit that would be some protein yogurt with some
berries and maybe a little bit of granola or some nuts.
If it was a nutbar, it would also include a
piece of fruit and some cut up veggies. It might
be a couple of cruskets or corn thins with cottage
cheese or light yardsberg cheese and tomato on top. So
(26:31):
I want you to make those snacks into mini meals
rather than just grabbing a snack pack of cheese and
crackers and think you good to go. You've got to
complete it because that will help slow digestion, that will
give you the dietary fiber that you need to keep
you full for two three more hours and you'll feel
just much better. Whereas if you grab a bar, even
if it's a good bar an hour, lady, you're going
(26:52):
to be hungry because it doesn't contain that bulk that
you will get from fresh, natural, unprocessed food, and bars
are down my list of priority. Does someone have some
yogat with granola and berries or crackers that they make
with cheese and tomato and make it into a proper
snack the psychologically you're registered as such as opposed to
a bar that you barely even notice. So keep the
(27:12):
bars in your bag for emergencies so it saves you
from the bacon and egg roll at the kid's footy
or from getting a chocolate bar on the way home
when you're starving, and when you can make a proper
balance snack, and it has to include fresh food. That's
the rule.
Speaker 1 (27:25):
Love it and that's really not much I can add there, Susie.
But lately my clients have been loving just a bit
of protein on some crackers in the afternoon. And I know,
like you said, Susie, some people like aptertune tea is
so powerful because it really does set you up so
well coming into dinner, but also helping to minimize that
over snacking after dinner. And I'd rather my clients eat
more calories and have a properly balanced afternoon tea or
(27:47):
I think for so many of us, when we're trying
to lose weight, we go too light, and then we
get too hungry by dinner. We end up snacking up
the kid's plate, we end up snacking while we're making dinner,
then we eat a full plate of dinner, and then
we have more snacks after dinner. What some of my
clients have been loving are protein on crackers, So whether
that be a bit of cottage cheese with a bit
of tomato and cucumber. We've done some boiled eggs and
(28:08):
I've got a great recipe on my Instagram, like.
Speaker 2 (28:10):
A tuna mashna. Well next some men even with a
little bit of avocado.
Speaker 1 (28:14):
Yeah, lovely, I've got a tuna if you're not a
huge fan of tuna, I've got a little recipe on
my Instagram. Or we've done curried egg in lettuce cups.
That's a really good one too, and adding a little
bit of flavor to egg even or to tune if
you don't love it's a bit of Greek yogat, a
squeeze of lemon, a little bit of you know, some
dried deal. All of those things go go a really.
Speaker 2 (28:32):
Really long way.
Speaker 1 (28:33):
And some of the really great seasoning bases out there
which are pretty good ingredient wise as well. Mingle is
one of my favorite brands. They do some great ones
using a little bit of seasoning to flavor some of
your protein like eggs or like tuna. It doesn't everything
doesn't have to be plain. You can actually make your
food taste good as well. And like Sushie said, some
fresh fruits, so that's a really great option to bring in.
So even a couple of boiled eggs and an apple
(28:54):
or a mandarine, you know, get a bit of that
vitamin CNE for winter as well. So tons and tons
of good options out there. But Blux, as you said,
if your afternoon to you or your morning tea predominantly
comes from a packet. You probably need to re look
at adding a little bit more fresh food on purpose
into your diet. Alrighty, that brings us to the end
of another episode for another week, and as we mentioned
at the very start, please go and check out and
(29:15):
support our brand new range of hot chocolate's Our Arrest
and Our Glow, which are found at design Bydietitians dot com.
We can't thank you guys enough, and we hope that
you just love them as much as we do. We're
absolutely obsessed, so we know that winter's nearly over and
we do apologize, but you know what the best thing is,
particularly if you work at air Con, you can have
hot chocolate all year round. And if you're listening from
somewhere overseas, we hope that we're able to bring you
(29:37):
our Design by a Dietitian's range overseas very soon as well.
Thank you so much for listening, and we will catch
you all in next week's episode.
Speaker 2 (29:44):
Have it great weeks
Do you find that you lose your appetite when you
have a cold. Have you heard that you start a
fever and feed a cold?
Speaker 2 (00:06):
Or are you someone.
Speaker 1 (00:07):
Who super loads the soup and juice the minute that
you have a sniffle. On today's episode of The Nutrition Couch,
we chat all things eating when you're sick and do
you need to eat when you're in bed or you're
not feeling the best? Hi, I'm Leanne.
Speaker 2 (00:20):
Ward and I'm Susy Burrow, and together.
Speaker 1 (00:23):
We bring you The Nutrition Couch, the weekly podcast that
keeps you up to date on everything that you need
to know in the world of nutrition as well as
food when you're feeling unawell. We have a super exciting
new bit of news to share about our design by
a Dietitian product range. We've also found a new low
car product at Aldi that we wanted to chat through,
(00:43):
and our list of question is all about the best
balance for an afternoon snack. But to kick us off today, Susie,
we are so stoked to announce that our brand new
hot chocolates are finally available on our website, designed by Dietitians,
So you guys have supported our first narrow stranded protein
powder so well that we thought, you know what, let's
(01:04):
design a range of hot chocolates, because if we're being
on a Susie, we just were not able. Just like
the protein powder, we could not find a brand that
we were one hundred percent happy with to recommend to
our clients, like our listeners will know. We offered, you know,
talk about the Jari one, but the thing that bugged
us the most was that it still has artificial sweetness
in it, and it didn't have any functional ingredients in
it as well. And there's a lot of brands and
(01:26):
companies these days that have done you know, functional type
of hot chocolates, whether it helps with sleep, whether it
helps with you know, collision for beauty. I've seen other
brands that have put different types of functional ingredients in it,
and Susie and I were like, let's do this, but
let's do it with the backing of you know, research
and science and make sure that all the ingredients are
very you know.
Speaker 2 (01:46):
Clean and healthy.
Speaker 1 (01:47):
The nutrition panel really works well for our ladies that
we know most of us have the goal of either
being healthy or achieving some fat loss, and then as
well we want to add functional ingredients that have some
research in science behind them. We don't just want to
chuck a whole heap of ingredients in there and it
sounds good, but at the end of the day, they
don't actually really do anything with Let's be honest, a
lot of the brands on the market, they're throwing a
(02:08):
whole heap of ingredients in there, but there's no actual
research in science to back it all. There's research and
science to back the ingredient, but it doesn't have a
high enough dose of it in there to actually be
a clinical dose to affect change in terms of what
the ingredient was supposed to do. So we're very, very
excited to announce that we have a range of hot chocolates.
Speaker 2 (02:26):
There's two.
Speaker 1 (02:27):
Our first one is called Rest it's the Rest Hot
Chocolate Blend, and the second one is the Glow Hot
Chocolate Blend. Did you want to talk us through each
of our new blends, SUSI sure.
Speaker 2 (02:37):
I thought I might as say give a little bit
of background on how we went about formulating them, because
I know that people who follow the podcast or our
socials is always interested in that nitty gritty and we
should say that Leanne and I don't argue very often
when we're probably annoyed at each other, the text messages
get a little bit terse or not replied to. But
(02:59):
definitely we had sort of strong feedback between us on
the hot chocolate mixes. So we were very lucky when
we formulated our design by dietitians Nourish Protein Powder. We
basically hit the jackpot straight away that we managed to
get this amazing tasting formula with our formulation partners really quickly.
So we only had a couple of samples and we
were like, yep, ready to go. But that was not
(03:21):
our experience with pod Child.
Speaker 1 (03:23):
We had seventeen all up, Yeah.
Speaker 2 (03:25):
We have seventeen. It was a lot like we've been
trying to formulate this probably would it be six months?
Speaker 1 (03:31):
Oh, I think over like we were supposed to be
on the market in months ago, like winter is pretty
much done, but please support us, guys.
Speaker 2 (03:37):
So we sort of had this very strong vision of
what we wanted. We knew that we wanted a more
plant based or dairy free mix for skin. We knew
that we wanted a very creamy dairy bas similar to
the taste as we could as the jow arrange that
we both liked without the artificial sweetener. And it went
back and forth so many times. And keep in mind
(03:57):
that I'm in Sydney, so Leanne just it's quite close
to where we formulate. So she'll get the samples first
and her and David will check them and then they'll
come to me several days later in the post and
then I have to do my taste, and then we
go back and forth. And actually we also got some
help from a very good friend of ours, Marty and
Michelle Tapower. Marty plays up in the Brisbane Broncos and
(04:18):
I've got a fantastic video of him doing an official
sample for us as we got close to the end.
He was just gold talent. Can I say they really
helped us out because Michelle, very very close friend of mine,
also drinks these drinks, so she had a lot of
strong feedback points which was so helpful. So it took
us so long to get to the formulations because we
knew that they needed to taste amazing, because you know, ultimately,
(04:43):
when it comes to that kind of reward treat style drink,
if it doesn't taste amazing, we know that people wouldn't
buy it. Again, you might buy it once, but so
we really have worked hard and we hope that you
enjoy the flavors and are as happy with them as
we are. So the first one I guess was our
baby was the sep Pot Chocolate, which we've named Rest
and it is a dairy based blend with milk powder
(05:05):
to give that creamliness. It's got cocoa powder in there.
We have added a small amount of sugar. Now that
might seem controversial because I know that a lot of
the hot chocolate blends out there that retail for excutiating
the high prices, can I say, may not have added sugar.
But my argument was that I would rather something tasteful
with a little bit of sugar added than using a
whole lot of sweetness or particularly artificial sweetener, which we
(05:29):
really didn't want in there. So we do have some
natural sweetness, but we have added a tiny bit of sugar,
so it comes out as five grams of sugars perserve,
which I was very happy with. Keep in mind they're
very low calorie, they're only sixty seven calories per serve.
And then we've added the functional ingredients with added some
camera extracts or glycine, so some Deebe extract, l trip
to fane, which is a powerful amino acid known to
(05:51):
be associated with rest and sleep and inducing sleep, and
passion flower extract, And the reason that we've chosen those
is that they're functional ingredients that do have an evidence space.
As dieticians, we feel very strongly that if we're recommending
a product their products we would recommend for our clients,
we would consume ourselves and also have evidence to back
those additions in amounts that have a therapeutic effect. So
(06:15):
we're very very proud with that. It's a gorgeous, rich,
creamy hot chocolate and in the end, when I was
sampling it actually started to prefer it over my nightly Jarrah,
So I really can safely say that I was in
full happiness with that mix. And then the second one
we've done is called Glow, which is our beauty mix,
because we really wanted to first of all, have a
(06:35):
product that was dairy free for people who know that
dairy doesn't agree with them, particularly for their skin. We've
got a significant amount of hydrolyzed collagen in there, and
it's then based on coconut milk powder. And again I
naturally am I'm not a coconut person, but I have
to say I was pretty happy with these. The sugars
are as well as two point five grams per serve,
It's only fifty two calories, got three grounds of protein,
(06:57):
It's got some beautiful vitamin C in it to support
healthy skin. Collen's i'm Q ten again with a strong
evidence bace just for the health of the cell and
hydrolyzed collagen a good amount two point five grams per serve.
So we are really finally very happy. It took a
long time, but we were happy to stick to it.
And the packaging is gorgeous, similar to our gorgeous designer Mandy,
(07:20):
who has created the most gorgeous nourish protein backs has
created just beautiful. Low is like a golden color. You've
seen them this morning, and rest is like a milky
kind of chocolate color. They're really beautiful with gold and yeah,
we can't wait for you to try them, and we're
just so happy with how they've turned out, and hopefully
the pricing point is also competitive. We've really tried to
(07:42):
not some of the hot chocolates in the market retail
for as much as eighty dollars, and we really wanted
to create something that was budget friendly, so you'll find
that they fit in with the budget as well. You're
getting a good therapeutic product, but also one that doesn't
break the bank, so you can include it regularly in
your diet. Yeah, so they retail.
Speaker 1 (07:58):
We've got our bag the two hundred grad So the
serving size is slightly different, I think it's Yeah, So
it's a serving size of the Glow is twelve grams,
So keep in mind that the serving size is based
on the therapeutic dose of the are functional ingredients that
we've added, and that's why it's a slightly different amount.
So with Rest it's fifteen grams a serve and with
Glow it's twelve grams a serve. So in Glow you
(08:19):
get sixteen and a half serves a pack, and in
Rest you get thirteen nearly thirteen and a half serves
a pack. Now, both blends are certified pluten free. Again,
we've paid additional because we know we have a lot
of ladies serve Seaiact disease or even men who follow us,
so we really wanted to make sure that we could
handle our hearts say that this is a safe product
for all of our listeners with seaiact disease. As Zuzie said,
we chose to include a small amount of sugar in there,
(08:41):
again a very small amount, so sugar isn't bad. Really,
the dose makes the poisons, so two point five grams
in glow and around five grams in rest, but it
really is there because one of the brands. Zuzie obviously
loves the Jarrah. I like another brand, but I won't
mention what it is on air because I'm going to
say something negative about it because the artificial sweetener in
there is overpowering, Like you drink it and it's so
(09:04):
much like I used mobably a third of the recommended amount,
because it's so so so sweet. And that's the thing
with artificial but also natural sweetness, even natural based sweetness
like steavier such as we've used, when you use too
much of them, it's overpowering because these sweetness, whether they're
artificial or natural, are so much sweeter than what actual
(09:25):
sugar is. Sometimes just the aftertaste of it is far
too much. And that's what we were founding when we
added just steavier and a base of the other sweetening.
The natural sweetener we use was th Simeaton as well,
and so when we just did that, it was just
too sweet. Like Souzie and I both had their feedback.
We're like, oh, it's too much. It's too sweet, Like
even if you pulled it back a little bit, it
(09:46):
was still too much. So we thought that we'd balance
it out with a little bit of natural sucros, but
also a little bit of natural Sevier as well. Is
that all I wanted to say. They're both designed to
be purely mixed with water, Butzuzie and I both will
just add a little bit dash of cold milk in
the end. And then the glow one is dairy free,
but it's not vegan because we have used argealized collagen
and it's from a bovine based so it's not vegan.
Speaker 2 (10:08):
And they're gluten free.
Speaker 1 (10:10):
Yeah, they're both gluten free. Yeah, yeah, I mentioned that.
Speaker 2 (10:12):
We basically can't wait to hear what you think you'll
find them at designed by dieticians our website, and I
hope that you love them as much as the protein powders.
So fingers crossed, but we're really happy with them, and
this is our second out of three launchers we're planning
to do one other product before the end of the year.
But yeah, we hope that you like the hot chocolate
as much as we've enjoyed making them for you. All right, Lynn, Well,
(10:36):
that brings to a topic that I've wanted to talk
about for quite a few weeks on the podcast. And
I'm laughing because it makes me laugh. I don't even
know why I'm laughing. But I've been very sick, and
I've had, prior to this, a lot of clients who
have been unwell at certain times. You know, it's been
in a longer winter in the sense that the temperatures
have been extremely cold, there's been some nasty, nasty bugs around,
(10:57):
and so quite regularly I'll have clients message me and
say that they're see or they're not feeling well, and
no problem. But one thing I have noticed several times
is that i'll get a text from a client, because
my clients text me every day, they'll say they're sick
or off work, and then they'll send me like a
full food diary where they've eaten everything all day. And
(11:17):
I'm sort of a bit like, yeah, but you said
you are sick, Like do you are you hungry to
eat that much food? Because generally when you're sick, I
would argue, in most cases, you're not hungry. Like certainly myself,
I've completely lost my sense of taste and smell. So
even though sometimes I'll eat, I'm not even enjoying it.
I can't even taste the food at the moment, which
(11:37):
makes me think, leanne that sometimes when people say they're
sick and they still eat, it's suggestive that maybe they're
eating a bit on autoq and they like to eat
as opposed to needing to eat. So I wanted to
chat today about whether we do need to eat when
we're sick. Now, certainly I'm not saying I expect you
to starve yourself. But what I'm saying is that if
you are unwell and in bed, you don't need to
(11:58):
take yourself out halfway through the afternoon and have afternoon tea.
You're going to be okay to skip a couple of meals.
So I just had given that example to my clients
because they were a bit more like, oh, well, I
thought it's important that I ate, And I said, well,
it is important to eat, but not when one you're sick,
or two you're really not hungry, or not even tasting
or enjoying the food. Like it's not good for metabolism
(12:20):
to be starving for weeks at a time, but skipping
a meal every now and again is no cause for concern.
And certainly, if you're un well, I wouldn't be expecting
you to eat hardly anything because you probably are sleep resting.
You certainly don't need to get up and eat a
meal if you're not hungry. So the first thing I
wanted to talk a little bit about was the sort
that belief you starve a fever and feed a cold. Now,
(12:40):
it is a little bit of an old wives tale.
There's no scientific evidence to show that starving a fever
reduces the length of a fever, or the same there's
no evidence to show that feeding a cold is important.
What we know about immune function is that your baseline
immune function will predict how well or how quickly you recover.
So there's a couple of evidence pieces to show that
(13:02):
if you do suddenly get sick with a head cold
and super load the vitamin C, it can shorten the
length of a cold. But certainly it won't stop you
getting the cold, and it won't just put an end
to it. So that's all a little bit of myths
and old wife tails and certainly Pays and Fuels a
very saturated supplement company where there's a myriad of cold,
loose supplements to take, and I've had to say to
or fuel my clients, Look, you don't need that much
(13:23):
think called vitamin C like you're having too much, and
you can certainly have too much of those concentrated vitamins.
So the best thing we can all do for immune
function is eat well most of the time, rather than
think that a one off supplement is the key. So
that's why baseline nutrition, getting those seven to ten serves
of brightly colored fruit and vege, getting our vitamins each day,
keeping on top of our iron intake, which I've had
(13:44):
three clients in the last month of nine infusions, so
we're certainly not all on top of our iron levels.
They're the things that will impact immune function. But when
you're actually sick of all the things we need to
do is just keep hydrated. Because if you are very
unwell in terms of losing all life fluid from sneezing
and mucous and not potentially eating very much, the dehydration
(14:05):
that comes from losing a lot of fluid and not
rehydrating will make the symptoms worse, and it will also
make it more difficult for the immune system to function optimally.
So in that instance, things like hot tea, soup, juices
are important to keep hydrated. But you certainly don't need
to be sitting down to eat solid food, particularly if
(14:26):
you don't feel like it. So what I would urge
you to do is really question yourself if you are
off work, sick, or you're in bed and you're continually
eating through to me, it suggests people are eating on
autoq and not in touch with their hunger at all.
Now there's something to feel guilty about. We all like
to eat, but it comes a point where you're literally
eating when you're not hungry, and it is a good
thing to check in within your body, because a couple
(14:48):
of days of light eating or not eating very much
at all is not going to be a bad thing.
The most important thing, if your own will, is just
maintaining your hydration status. So if you can tolerate hot tea,
hot water with lemon, a little bit of soup, but
I certainly wouldn't be stressing if you've had a day
or two of not eating very much solid food because
probably your body needs its energy to be fighting the
(15:10):
infection rather than digesting food at that time, which is
why you're not overly hungry. So the take home message
is if you're not hungry, don't eat, especially if you're sick.
And it was just something I sort of wanted to
chat about a little bit because it's certainly something I've
noticed with several of my clients, and having just gone
through it myself, I can safely tell you that nothing
I'm eating tastes very good, so it's certainly not reason
(15:31):
to be eating more.
Speaker 1 (15:32):
Yeah, And I think the biggest thing when some of
my clients do so they are and well, it's more
of that eating for comfort, which I can completely understand,
which I sort of turn more that head hunger. So
I just sort of gently remind them, like, I appreciate
that you're sick and you know you're you're home and
you're not feeling that great, But is it the tummy
hunger that you're eating for or is it that head hunger?
And even just reminding them that it's still important to
(15:53):
sort of portion out treats if that's what they're feeling like,
because they are feeling a little bit so over themselves,
and you know, like it's not nice feeling sick like
we do. Sort of often we have that sort of
mindset we think, oh, well, i'm home, i'm sick, I
deserve a bit of a treat. Or you know, you're
lazing on the catch watching movies because you're you know,
you're a bit unwell, you can't go into work, whatnot.
It is still important to just remember that your baseline
(16:13):
nutrition is still important from an immune perspective to get better.
So I always say to my clients, put the good
food in first, even if it's a smaller portion, and
then put in the sole food afterwards. You can kind
of quote unquote top up your soul afterwards, is what
I generally say. So it's still important that even if
you're not eating much. You know, you're not just eating
half a block of chocolate for your lunch. You're still
trying to have something that's nourishing and got some ingredients
(16:35):
in there. Your vitamins, r minuals and antioxidants. Your fibers
are really important from a gut health perspective because a
large part of our immune system is actually made in
our gut. So please don't forget about your gut health
when you're sick. Probably a little bit too late once
you're already sick, but it's one of the most important
things we can do from an immunity perspective is make
sure that we're having a really great, diverse gut microbiome.
(16:55):
So probably all I wanted to say there sus You
definitely agree with all you said. But I feel like
for a lot of people, it's more that emotional eating,
or that eating because you know, I'm sick, poor me
kind of thing, more so than the fact that they're
actually necessarily hungry, or like you said, it's more just
on autopilot. We're so used to eating breakfast, morning tea, lunch,
afternoon tea, dinner, and some snacks after dinner that it's
(17:16):
almost weird to skip morning tea. It's almost weird to,
you know, have a smaller portion of dinner if we're
not feeling unwell. And we haven't really moved much, particularly
about exercises down for the week, because we don't really
recommend our clients exercise much, particularly they are quite unwell.
Speaker 2 (17:30):
And I should say, what I see is the toast.
All of a sudden, everyone's eating all this toast at night. Now,
there's no scientific reason you need toast if you're unwell.
I like toast what I'm sick, susy, like have some soup.
But yeah, I think just question some of those toystes
because I think sometimes we use it as a bit
of an excuse to eat some of those foods when
in many cases we really don't need them. So anyway,
(17:53):
just have a little look at your hunger and check
in with that before you superload the toast in honey
and jam, just because you've got a little bit of
a sniffle, all right.
Speaker 1 (18:00):
Moving on to our next product, which is our product
review section of the week. And now normally we review
a wonderful product, but I have a little berk to
pick with a product today that I found, Susie, I
found some wonderful options in Aldi. I've been doing a
little series on my Instagram some Audi product finds. If
you haven't seen that, go pop over to my instagram,
which is the fitness Dietian. I've got a couple of
Aldi series up there. There's some wonderful products I've found
(18:22):
and also some not so wonderful products. So I picked
this one up and it is the Hillcrest brand. So
this is I think a brand that's only found in Aldi.
It's the low sugar coconut chocolate Delight Bars. Now they've
done well with the marketing on the SUSI because the
front of pack it looks like a coconut covered chocolate
bar like, it looks delicious, let's be honest, and it's
got low sugar in big bold lettuce. So I think
(18:44):
from a front up pack marketing perspective, most people would
pick this up and think that this is a great choice.
It looks delicious, it looks like a snack, it looks
like a good, enjoyable snack, and it's low sugar. And
the front of pack says an excellent source of dietary
fiber and less than five gram of sugar per hundred grams.
So that's a little bit sneaky in itself because most
times when we talk about sugar, we want, particularly if
(19:06):
it's a bar like it's a portioned amount, we probably
want to know the sugar amount per bar, not per
hundred grams. So my OK with this product isn't necessarily
the nutritional information. It's more the ingredients in it. So
if we go to the nutritional information one bar, which
is only thirty two grams, so they're only small. There's
five bars per pack. I can't remember what they retail for, Susie.
(19:27):
They're quite you know, Aldi has quite affordable choices, so
I think it was somewhere within the range of about
I don't know, three to five dollars, so fairly affordable.
About a dollar or so a bar, I think from memory.
So one bar thirty two grams has about six hundred
killo jueles. This is roughly about one hundred and fifty calories.
Protein wires one point two grams, so quite low. Fat
is eleven point three gram so very high in fat,
(19:49):
with ten point three grams of that coming from saturated vats,
so very high and saturated fat, and we'll see why
in a moment. Nine point three grams of carbohydrate with
one point two grams sugar, so the sugars are very
very low. The dietary fiber is seven point two grams,
which is whopping like that's a huge amount in a
tiny bar. I don't almost go so far as to
say it's too much in a tiny bar, with the
(20:11):
bulk of the fiber being polydextros at six point eight grams.
Now there's also a wreath retol at two point two grams,
so this is where all the sweetness come in, a
veryth retole at two point two grams, glyceol at point
eight grams, subatolet three grams, and a very minuscular amount
of sodium fifteen grams. So nothing to really worry about there. Now,
if we go to the ingredients, SUSI, we blow the
(20:32):
suck because it's very tiny. Each coconut bar with a moist,
chewy coconut in case in a delicious milk chocolate coating,
says the wording on the packet. The ingredients are desiccated
coconut at thirty percent, a milk compound chocolate at twenty
three percent, comprising of palm oil, sweetener, bulking agent, milk solids,
alkalized cocoa powder, inulin which is a type of prebotic fiber.
(20:55):
More mulsifiers, are some soy, some natural chocolate, more sweeteners,
and some salt. So that's all the ingredients in the
milk compound chocolate. Next, we've got some bulking agents, some
hermcateans how don't even pronounce.
Speaker 2 (21:07):
Yeah, humans, they're processing age, some.
Speaker 1 (21:12):
Sort of processing age starting with H, some some botes,
some coconut oil, some coconut milk powder, some jelling agents,
some more palm oil, some more emulsifiers, some flavors, and
some monk fruit extract extract which is actually a natural
type of sweetener.
Speaker 2 (21:27):
So my issue with this.
Speaker 1 (21:29):
Besides the incredibly long ingredient li with SUSI, which, let's
be honest, a little bit of that we actually don't
even know. When you look at the top two ingredients,
it's descated coconut and the chocolate coating for the bar,
so that essentially adds up to fifty three percent. So
my question is, when you look at that big long
ingredients and this is a coconut chocolate bar, the top
(21:50):
two ingredients being coconut and chocolate is fifty three percent,
what the heck is in the other forty seven percent
of the bar? That's my question, and that's the question
that I think we should be asking ourselves when we
look at these labels and they're supposed to be marketed
and sold to us as a quote unquote healthy product,
what is the other forty seven percent of that ingredient list?
Not really the ingredients that I know too much about,
(22:12):
and there is no way I would ever myself eat
this because I know that with my sensitive gut, I
would look like I'm six months pregnant or more. And
there's no way i'd ever write something about this into
a client's meal plan because it just is so so
so ultra processed and I don't really ever see any
real nutritional benefits. I don't mind some of the ultra
process foods, but I do want them to have some
(22:32):
better quality fibers. I do want them to have a
little bit of protein in it, or even a good
amount of carb to kind of keep you know, blood
sugar level stable. Even nine grams of carb for me
is a little bit too little for my active lady
is that this is all just fat basically, but it's
too much carb to be a keithogenic product. So for me,
I don't really feel like it has a place anywhere.
I just I'm not loving the ingredient list and I'm
(22:53):
not loving that. I have no idea what the other
forty seven percent of the virus.
Speaker 2 (22:57):
What are your thoughts, Beautiful summary, Land, I think if
it looks like a chocolate bar, it probably is a
chocolate bar. It's basically an ultra process food. You know,
these are the kind of foods we're talking about that
just because it looks healthier, is made to sound healthy,
doesn't mean that it is. And if you scan an
ingredient list in it's as long as that with a
range of ingredients you don't recognize, do you're well clean?
You better go and have a bounty bar in my
(23:17):
mind than to eat that. So yeah, I think that
they masquerade as health food. You know, I certainly wrote
it up as a product as a masquerading as a
health option. There's certainly a demand for it because people
want to have things that are perceived as naughty but
are actually good for them, and unfortunately, there's very few
of those things that exist. So yeah, I think that
(23:39):
we see them all the time. There's many of them
in the health food section in audi. The thing is
that they're a lot cheaper than in the health food section,
because products like that in the health food section of
Willis and Colors tend to be around the ten dollar mark,
so they're at a much cheaper price point. But don't
kid yourself, you're actually better to go and have the
chocolate bar and acknowledge it as such, then have this
not be overly full and think that you've had a
healthy snack. You're getting nothing positive nutritionally from that product basically,
(24:03):
so there's really nothing good we can say about it.
So dear well clear now in saying that, I too
had been an AUDI and recently and they've got quite
a few nut type products like the nutbars that are
actually fine. You know, they're similar to the mainstream supermarket products,
and they've got set up to ten grams of protein
and a bit of carbs and certainly much better nutritionally
in my mind than that product. And all I can
(24:24):
say is, yeah, if it looks like a chocolate but
it probably is, so go and have a bounty instead
and do self a favor if that's what you're craving.
So finally, which is not a dissimilar topic, our listener
question of the week comes from our Instagram, which is
where we get all our listen to questions. So if
you do have questions, pop them through, and we often
scroll through before an episode and grab one off. And
this is a topic that I am sure we've also
had before, similar to last episode, but I think it's
(24:45):
a topic that comes up time and time again. And
one thing I'm constantly reiterating to my own clients about
is what is the correct macro balance of afternoon tea.
Now I love afternoon tea. I think it's right up
there with lunch is the most important meal because if
you have a well balanced, suff new tea, in my experience,
it stops over eating at night. And so many people
are guilty of over consuming a large dinner treats after
(25:07):
dinner snack food when they get home from work. Whereas
if you have a top up of fuel three four
hours after lunch, which translates to about four pm for
most people, you'll find that you're much more in control
of your energy and you're craving slate afternoon and you'll
eat less at dinner. But it certainly depends on what
you choose. Now, my most common feedback to clients is
they'll send me their food diaries and it will have
a bar on it. Now, certainly they might be bars
(25:28):
that I've recommended or suggested, whether they're a protein bar
or a nut based bar, but I'm like, no, no, no, no, no,
that is not what we agreed on. Whenever you have
a snack, it must have fresh food. It has to
be a mini meal, so you don't just grab a bar.
I think that's a snack. No, that is not well balanced.
That's good when you've got no other option, that you're
at a servo, and it's better than picking up the
chocolate bar. But even now at servos you can often
(25:49):
get a bit of fruit or some cut up edgies,
so it's not an excuse. So you have to always
have fresh food as part of your snack, whether that's
some berries, whether that's some mandarin, whether that's some cut
up carrots, cumbers, whether you take a box of veggies
to snack on on the way home in the car.
It has to have fresh food first and then for me,
an ideal nutritional macrobalance is about fifteen to twenty grams
(26:10):
of protein and roughly two hundred calories, So food combinations
that fit that would be some protein yogurt with some
berries and maybe a little bit of granola or some nuts.
If it was a nutbar, it would also include a
piece of fruit and some cut up veggies. It might
be a couple of cruskets or corn thins with cottage
cheese or light yardsberg cheese and tomato on top. So
(26:31):
I want you to make those snacks into mini meals
rather than just grabbing a snack pack of cheese and
crackers and think you good to go. You've got to
complete it because that will help slow digestion, that will
give you the dietary fiber that you need to keep
you full for two three more hours and you'll feel
just much better. Whereas if you grab a bar, even
if it's a good bar an hour, lady, you're going
(26:52):
to be hungry because it doesn't contain that bulk that
you will get from fresh, natural, unprocessed food, and bars
are down my list of priority. Does someone have some
yogat with granola and berries or crackers that they make
with cheese and tomato and make it into a proper
snack the psychologically you're registered as such as opposed to
a bar that you barely even notice. So keep the
(27:12):
bars in your bag for emergencies so it saves you
from the bacon and egg roll at the kid's footy
or from getting a chocolate bar on the way home
when you're starving, and when you can make a proper
balance snack, and it has to include fresh food. That's
the rule.
Speaker 1 (27:25):
Love it and that's really not much I can add there, Susie.
But lately my clients have been loving just a bit
of protein on some crackers in the afternoon. And I know,
like you said, Susie, some people like aptertune tea is
so powerful because it really does set you up so
well coming into dinner, but also helping to minimize that
over snacking after dinner. And I'd rather my clients eat
more calories and have a properly balanced afternoon tea or
(27:47):
I think for so many of us, when we're trying
to lose weight, we go too light, and then we
get too hungry by dinner. We end up snacking up
the kid's plate, we end up snacking while we're making dinner,
then we eat a full plate of dinner, and then
we have more snacks after dinner. What some of my
clients have been loving are protein on crackers, So whether
that be a bit of cottage cheese with a bit
of tomato and cucumber. We've done some boiled eggs and
(28:08):
I've got a great recipe on my Instagram, like.
Speaker 2 (28:10):
A tuna mashna. Well next some men even with a
little bit of avocado.
Speaker 1 (28:14):
Yeah, lovely, I've got a tuna if you're not a
huge fan of tuna, I've got a little recipe on
my Instagram. Or we've done curried egg in lettuce cups.
That's a really good one too, and adding a little
bit of flavor to egg even or to tune if
you don't love it's a bit of Greek yogat, a
squeeze of lemon, a little bit of you know, some
dried deal. All of those things go go a really.
Speaker 2 (28:32):
Really long way.
Speaker 1 (28:33):
And some of the really great seasoning bases out there
which are pretty good ingredient wise as well. Mingle is
one of my favorite brands. They do some great ones
using a little bit of seasoning to flavor some of
your protein like eggs or like tuna. It doesn't everything
doesn't have to be plain. You can actually make your
food taste good as well. And like Sushie said, some
fresh fruits, so that's a really great option to bring in.
So even a couple of boiled eggs and an apple
(28:54):
or a mandarine, you know, get a bit of that
vitamin CNE for winter as well. So tons and tons
of good options out there. But Blux, as you said,
if your afternoon to you or your morning tea predominantly
comes from a packet. You probably need to re look
at adding a little bit more fresh food on purpose
into your diet. Alrighty, that brings us to the end
of another episode for another week, and as we mentioned
at the very start, please go and check out and
(29:15):
support our brand new range of hot chocolate's Our Arrest
and Our Glow, which are found at design Bydietitians dot com.
We can't thank you guys enough, and we hope that
you just love them as much as we do. We're
absolutely obsessed, so we know that winter's nearly over and
we do apologize, but you know what the best thing is,
particularly if you work at air Con, you can have
hot chocolate all year round. And if you're listening from
somewhere overseas, we hope that we're able to bring you
(29:37):
our Design by a Dietitian's range overseas very soon as well.
Thank you so much for listening, and we will catch
you all in next week's episode.
Speaker 2 (29:44):
Have it great weeks
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