December 3, 2024 • 31 mins
Welcome back to The Nutrition Couch, your go-to podcast for expert nutrition advice served with a side of laughs! This week, we’re diving into some intriguing topics:
- Sweet Cravings Solved: Discover the research-backed ways to indulge your sweet tooth without derailing your goals.
- Steak for Breakfast?: TikTok’s latest food trend is taking over, but is it worth your time (and your budget)? We break down the pros and cons of starting your day with steak, eggs, and avocado.
- Quick, Healthy Chicken Nuggets: A Woolworths product we can’t stop recommending—perfect for busy families or snack-time saviors.
- Men vs. Women and Weight Loss: Why do men seem to drop kilos overnight while women work twice as hard? We explain the science and share tips to stay motivated.
Plus, don’t miss our listener Q&A segment and the scoop on the best high-protein, low-calorie treats to curb those late-night cravings.
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 find yourself often craving sweet foods or maybe
you enjoy a sweet treat after dinner. Today on the
Nutrition Couch, we have some new research to show that
adding some sweetness to your diet is not necessarily a
bad thing and the best foods to reach for when
you do have.
Speaker 2 (00:16):
Some sweet cravings. Hi, I'm Leanne Wood and I'm Sissy Burrow,
and together.
Speaker 1 (00:21):
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
sweet cravings, we also chat about whether steak and avocado
is a good choice for breakfast. We have a quick
and easy chicken option from Wilworth and our list of
question is all about men versus women when it comes
(00:41):
to weight loss. But to kick us up today, we're
talking all things breakfast steak because if you're on TikTok
and Sissy and I like to have a little scroll
through TikTok every now and then, you will probably see
quite a lot of influences and even some of those
people in that health space eating a lot of steak,
eggsit avocado for breakfast.
Speaker 2 (01:00):
And you may have thought to yourself, what.
Speaker 1 (01:02):
The heck is going on, because it's certainly an interesting
world out there, isn't it. Susie the whole influencer social
media space, and we just seem to be drawn to
people who you look good and who are fit and healthy,
and we think, why are they eating that? Is there
something to it? And I remember seeing the steak and
egg trend many many months ago when it really seems
to have taken off lately, and it's almost become a
(01:23):
little bit like kind of the next diet or the
next fad when it comes to nutrition. So many people
are sitting down and having steak, eggs, and avocado for breakfast,
and it's kind of like we've been through the whole
low carb area. We've come out the other side. We
understand calves are important. And then when I'm seeing all
of these people eating steak at like seven am for breakfast,
I'm kind of thinking to myself, Oh, I definitely couldn't
(01:44):
stomach that at breakfast. But like, where does this come from?
Like what is with people eating steak and eggs? And again,
a lot of the messaging out there is, oh, it
keeps your blood sugar levels more controlled, it's high protein
and I'm arguing with that, but there are certainly other
ways to get in a balanced amount of carbs are
high protein diet, some healthy vats in your diet. If
you don't actually want to sit down and have steak,
(02:04):
eggs and avocado for breakfast, because to me, it's less
than appealing at that time in the morning, but it's
also something that's pretty time intensive to actually cook like
that would take me a good, you know, at least
twenty minutes also to actually cook some steaks, some eggs
and put some avocado and stuff on a plate, Whereas
if you were to whip up a quick oatmeal or
make some overnight oats the night before, that would be
just like a grab and go breakfast in the morning.
(02:26):
And I know for a lot of my ladies, Susie,
it's actually eating a properly balanced breakfast, which is the
issue because there's so time poor, let alone sitting down
and making a hot cook breakfast most days. I just
think for a lot of people it's probably largely unachievable,
let alone that there are probably potentially for some people
some health impacts as well of going too low in
terms of carbohydrate. There's there is a little bit of
(02:47):
fiber from the avocado, but there's not a whole lot
of whole grain. There's in terms of balancing some good
carbohydrate whole grain sources that breakfast is there now.
Speaker 3 (02:55):
I think it goes back to the anti carb movement
of the nineties and millennial and certain and it takes
me back to watching Anna Winterur or depictions of Anna
Wintur and the Devil Wears Prita, where they would serve
her up a juicy steak each day. Rumor has it
that she doesn't eat many carbohydrates except for her jumbo
cappuccinos and a big juicy steak in greens for lunch
that's delivered. And of course, one of those extreme right
(03:18):
wing male commentators, Jordan Peterson, has been a big supporter
of the carnivore type approach and eating huge amounts of meat. Now,
I think what we need to be clear on is,
first of all, if you did eat a lean steak
and green vegetables in the morning, you probably would be
pretty full and satisfied for a while. Absolutely, it will
(03:39):
keep blood glucose levels controlled. It's a really filling meal.
You know, it's a high protein meal, but there's also
a number of downsides. So the recommendations for red meat
intake is that it ats less than three hundred and
fifty grams total to reduce the risk of developing a
number of lifestyle diseases, including digestive cancers. Three hundred and
fifty grams of meat is not a lot. You'd be
(04:00):
looking at a small hundred gram steak. Most people I
know eat a steak that's about three four hundred grams.
Speaker 2 (04:05):
So that's a week though, wasn't it three fifty grams
a week?
Speaker 4 (04:08):
A week? Yeah?
Speaker 1 (04:09):
A week, Yeah, I think most people would interpret that
as a day, but it's not as an entire week.
Speaker 2 (04:13):
Some people could eat three hundred grams in a city.
Speaker 3 (04:15):
Of all the lifestyle data related to disease ri is
go B city lifespan. High meat diets are not on them,
you know. Really it's more plant based diets with small
amounts of red meat can still be considered healthy, more
so pescatarian type diets with a lot more fish. And
certainly there's from a longevity perspective, evidence to show people
who will live longer on a plant based diet, So
(04:35):
from that perspective, not great. Second, it will pay havoc
with your digestive system. Every single Weekland I'm talking to
women about, you know, their tummy problems. They're constipated, they're
not going to the bathroom, they feel bloated. Now, a
heavy meat meal in the morning, when your body is
at its highest in terms of metabolic rate, is not
going to help you at all, will slow down your
(04:57):
digestion and if anything, make any digestive issue far worse.
And Third, there's a lot of nutritional benefits that come
from consuming control portions of good quality carbohydrates. It's linked
to better digestive function, higher intake of BEG group vitamins,
which are crucial for cognitive function. Now, don't get me wrong,
I'm the first to say that most of us eat
too many refined carbohydrates, too many clubs of sour dough,
(05:20):
too much heavy cereal and sugary yogurt, too many treats
and snack foods. But a good whole grain cereal in
the morning, or a controlled or a serve of a
really good quality bread is not your issue nutritionally long term,
having a massive fatty steak will be. So you know,
when it comes to dietis dieticians it's our job to
guide people to make the right choice for them. And
if I had a client land who came to me
(05:42):
and said, look, I love to eat steak for breakfast,
how can I do it? And I say, oh, say sure,
We'll go for seventy one hundred grams lean cooked at
a slice of whole grain toast, or at least some
good quality vegetables like some sweet potato, hash or some
corn with it. I can make it a balance meal,
but be very clear that my recommendation is to not
have that amount of red meat in the diet. And
(06:04):
I don't have any women who come to me craving
steak for breakfast, So you know, it's one of those
things that if someone has a great passion for it,
I wouldn't necessarily change them. But it's more sporadic dietis
who come and say occasionally they want to have a
massive jumbo steak and hot cook up.
Speaker 4 (06:18):
That's not what this is suggesting.
Speaker 3 (06:20):
It's much more about routine eating and the benefits that
come from a high protein, savory breakfast, which we're going
to talk about savory foods versus.
Speaker 4 (06:27):
Sweet in a minute. So I think you've got to.
Speaker 3 (06:29):
Take those headlines with a grain of salt, because these
are journalists looking for something people will click on something different.
But in terms of practicality, I have trouble getting people
to eat breakfast most days of alone, cook up with
steak and veggies. So, you know, like anything, I think
it's just the headline rather than there being any real
science in it. And yeah, very few people I know
crave a big steak first thing in the morning, unless
(06:49):
you've had a big night on the turps.
Speaker 1 (06:51):
Yeah. And the other thing is you mentioned steak and
veggie is lean steak and veggies. This isn't what this
trend is really about, right, Like it's steak, it's exit,
it's avocado typically evercar fruit and a fat. We don't
really class that in the vegetable amount, So I don't
see people whipping on their plate, you know, multiple extra
serfs of vegetables. I guess we wouldn't have too much
of a problem if they were. But that's the reality,
is that the breakfast is significantly lacking in fiber. Sure
(07:14):
there's a little bit in the avocado, but really, you know, overall,
you're down on the whole grains and the vegetables overall.
So my preference would be, if you love steak, cut
down on the amount, and also, you know, add in
a slice of whole grain bread if you want, or
you know, just get rid of the steak altogether, and
one or two slices of that dense, good quality graining
bread plus a bit of avocado, plus actually some vegetables,
(07:36):
some rockets and baby spinach, some mushrooms, some tomatoes with
the eggs gives you a much more balanced breakfast as well,
and it's probably going to be that little bit faster
than waiting for that steak to cook as well. So,
like you, I'm not against it, but I do think
it can probably be modified to give us a little
bit more fiber and whole grains overall, which we know
are two really important nutrients for general health overall, especially
(07:58):
from a digestive health persons, because the average astrain needs
women are typically twenty five grams of five or a day,
men are thirty. But I will routinely give my ladies
thirty grams of fiber a day as well. I really
do feel like most of us aren't even reaching that amount,
so we need to just be aiming that little bit high.
Because so many clients that both Susanie and I see
come in with digestive complaints as well, and that meal
(08:19):
is typically too low and fiber overall to actually set
you up with a good functioning, regular digestive system throughout
the day. And women in particular seem to have a
lot more digestive troubles or issues than what men do
as well, So maybe men can get away with it
a little bit more than what women can, but I
really do feel like it would just contribute to a
lot of the digestive issues that so many women come
to see dieticians for.
Speaker 3 (08:40):
True, And let's be clearly, and it's really hard to
find very lean pieces of steak. Most steak that you buy,
and also budget wise, like steak is expensive, Like a
decent cut of lean steak will cost at least ten
dollars for probably about two hundred grams at least, but
that is probably conservative, Like I would say, it's probably
a lot more because really lean cuts of steak, like
a filet of very very expensive, which is prohibited for
(09:02):
many of us at the moment with the huge cost
of food.
Speaker 4 (09:05):
Most steak cuts are really fatty.
Speaker 3 (09:06):
You know, you're looking at least sort of fifteen twenty
even up to thirty percent fat too high and saturated fat.
Speaker 4 (09:11):
They're not lean.
Speaker 3 (09:12):
You really have to pay to get very lean steak
and also cook it in a way because lean steak
is not always as tasty as things like a wagou
which has got the fat red pulled through it. So
also keep that in mind. From a budget perspective, it's
not the most user friendly morning food when you're trying
to cut that cost. You know, considering a boll of
oats cost about twenty cents compared to a steak, which
is going to cost at least five, if not closer
to ten dollars a serve. I think if you're watching
(09:35):
your pennies at the moment, it's not overly budget friendly,
all right. Well, another headline that I quickly clicked on
when it came up on my computerly and was the
super sweet food to complement a weight loss diet. Now,
without a doubt, when I'm working with my women, they
are always keen to add in a sweet treat. If
they have to choose between potato or sweet potato, or
pasta at night, a glass of wine or dessert. I
(09:57):
have to say eight out of ten would go for dessert,
and I myself like to finish the day on something sweet,
and anecdotally, I would say the less sweet food that
you have through the day, the easier it will be
to control cravings. So when we were riding the lineup
for today, I had had on my Listlie and for
quite some time I wanted to do a segment on
(10:17):
savory breakfasts because there's actually reasonable data to show that
having a savory breakfast is particularly beneficial for appetite and
blood glucose control. And that kind of fitted in a
little bit with a discussion on steak for breakfast, but
certainly as a strategy for my women who are struggling
to control their cravings and constantly craving sweet food through
the day, an active strategy I will have is to
(10:39):
keep as much savory food in the day as I can,
So I'll err towards eggs for breakfast, or cottage cheese
on toast or something like a baked beans. And with
the salad, I would try and have it with something
like say legumes through a salad and more savory dressings
rather than sweet. When it comes to snacks, I would
it towards cheese and crackers or nuts rather than and
(11:00):
sweet food, and try and delay the intake of sweet
food because you may have noticed that if you start
the day sweet, you grab a croissant or pastry occasionally,
or even just have coffees, the more of it you want,
you don't feel satisfied, and that's linked to programming in
the brain, but also blood glucose control and quite possibly
protein content through the day. If you have savory food,
it generally tends to be a bit higher in protein,
(11:22):
and we've got evidence from the protein leverage hypothesis to
show that ticking your protein targets early in the day
will help to regulate appetite. So it's complicated, as much
nutritional science is, but it's an interesting way. If you
can keep off the sweet food as much as possible,
you'll notice over time your cravings reduced. So this piece
opinion piece on including sweet food in the diet tick
of my fancy in the sense I was thinking, Oh,
(11:44):
I do have that belief as well that if you
factor in a food or foods that clients particularly enjoy,
as you would described lean as soul foods, the diet
becomes much more easier to sustain. It's a sustainable model.
It's something you can do forever. It's not restrictive and
as such promone sustainability of time. So one of the
go tos I'll use to say, you know, after dinner,
(12:05):
you've had a good meal with two three cups of
veggies or salad, some good lean protein, some good fat
from a nice dressing in your salad or cooking and
roasting your veggies and extra version olive oil, and you
sit down and that's the time if you want to
have something sweet. You know, we've got our rest and
Glow hot chocolate mixes which are locale. Some people might
earf for, you know, a limp ball or some dark chocolate.
I've got a lot of people who are fans of
(12:27):
the Twisted frozen yogurt. It's a great Australian brand. You know,
about one hundred calories worth is what I encourage it. Actually,
we're going to talk about no shoe bars in the
future because I have a lot of clients who like
therese two notes to self will cover that next episode.
But this study or this opinion piece on nutrition was
arguing that one of the best foods you can have
when complementing a calorie deficit or weight loss program is
(12:50):
Greek yogurt because it is argued that Greek yogurt is
largely a whole natural food. It's got about a full
fat version of Greek yogurt like the dairy farmers. It's
got about tencent fat, and it's got some natural sweetness
to it. And then, of course, and if you team
it with something like a lovely granola, some fresh berries,
you could do, some cinnamon, some vanilla, you could check
a few dark chop bits through it. You're going to
(13:13):
create a whole food that's delicious and satisfies that sweet craving,
but not just lollies or processed food that you're sort
of spiking your glucose levels with. And I thought, you
know what, it is a superfood. I use Greek yogurt
all the time, full fat Greek yogurt in baking, if
I'm making banana bread, if I'm making smoothies with our
protein powder, if I'm using like a sour cream alternative
(13:35):
on a jacket potato or in a creamy pasta, I
use it all the time.
Speaker 4 (13:39):
And I thought, yeah, I probably need to use it
a little.
Speaker 3 (13:42):
Bit more in my meal plans because everyone loves granola,
but if you start the day with a massive bowler granola,
you'll be hungry all day. Whereas if you use it
as a topper with some beautiful berries, fresh food and
a bit of Greek yogurt at night, that's a very
smart way to include some sweet food but also a
whole food that's offering a lot of other nutritional benefit.
So I thought, yeah, it's just a good reminder of
there's ways we can use foods like that which are
(14:05):
less processed and satisfying and still getting that sweet hit
that we're looking for.
Speaker 2 (14:09):
Yeah, I love Greek yoga.
Speaker 1 (14:10):
And I've had a few clients lately that have asked
me to put cottage cheese.
Speaker 2 (14:13):
In their meal plans.
Speaker 1 (14:14):
And take me back a few years ago, before cottage
cheese was super trendy, I never ever had clients requesting
cottage cheese in the meal plans, and now I'm like, sure, like,
how would you like it? And for a lot of people,
it's just about the texture. The taste is pretty mellow,
but it's kind of the texture. It's a bit lumpy.
People aren't a huge fan of it. So I've had
a few clients who will blend it with a little
bit of cinnamon and honey, and then they all add
it to some fresh fruit and it gives a really
(14:36):
nice sort of sweet, higher protein based snack as well.
So I'm a huge fan of Greek yogurt and cottage cheese.
But going back to I guess what the segment was
about was really how adding sweet foods into your diet
can be helpful for a weight loss perspective. And I
completely agree because we know, and there's research and science
to show us that when you have that real black
or white thinking when it comes to nutrition, where it's
(14:57):
like I can't have this food, this food's good, it's bad,
or sugar's bad. I can't eat any of that because
I'm trying to lose weight. We know that it's not
successful long term because there's only so much restriction you
can give your body or tell your brain before it
wants to rebel, and then you find yourself, you know,
eating the entire block of chocolate or bringing the whole
type of ice cream. So I think it's really important
to have that moderation approach when it comes to nutrition,
(15:20):
and it's easier said than done, but I really do
feel like it's important to include at least one soul
food every day, and most of my clients will be
eating something each day, whether they choose to have a
glass of wine, not that I would ever encourage that daily,
but maybe, you know, once or twice a week towards
a weekend. Maybe it's a small little bag of Red
Rock Deli chips that's one of my favorite soul foods.
Speaker 2 (15:39):
Maybe it's a limp ball.
Speaker 1 (15:40):
Maybe it's a couple of my clients like those higher protein,
you know, dessert chocolate dessert kind of puddings.
Speaker 2 (15:45):
That are on the market lately.
Speaker 1 (15:46):
Others might like you know, prefer a biscuit or something
in the afternoon with their cup of tea. So I
really do feel like it's important to include a small
amount of those foods that you absolutely love, but the
bulk of the diet still needs to be balanced out
with the whole foods, because I feel like the clients
that restrict everything, they do really really well for a
couple of weeks, and then you basically just fall off
the wagon because you realize that it's unsustainable, and every
(16:09):
week or every day, the cravings go that little bit up,
and that little bit up, and that little bit up
until basically you just lose all form of self control
and you end up overeating everything. You feel like you
fall off the wagon, and then you're just off the
whole weekend, and then you feel like you have to
restart over on Monday. So I'm a huge believer in
that balanced approach and enjoying something every day but really
being quite picky with what it is. So we've talked
(16:32):
about this in the podcast many times before. If you're
going out for a beautiful meal, what is the one
or two thing you really want? Do you want the
pasta or the pizza for dinner or would you prefer
the beautiful bread basket or would you like a glass
of wine or would you like to have a bit
of dessert or share it with a friend, Because unfortunately,
when the goal is weight lost, we don't have room
for everything. We can't have the bread basket, the entree,
the main the dessert, two three glasses of wine as well,
(16:54):
because it's just completely overdoing it. But we get into
that mindset where we feel like we deserve it, or
a cheap meal or whatever it might be. So I
always like to say to clients, what's the one or
two things you really really want, and then save the
other thing for tomorrow. If you don't not too fuss
about the bread basket, have some bread the next morning
for breakfast. Or if you don't really want the wine,
if you're a huge fan of desert, bypass the wine
(17:15):
and share the dessert with a friend instead, because that
can be that really nourishing component to the meal where
it's not only filling, but it's also satisfying. So I
think the bottom line here is just to be really
picky with what you want, and that can change day
to day. One day you might feel like something sweet,
you know, three days in a row, you might feel
like a little bit of chocolate after dinner, and then
another night you might want to have a couple of
(17:36):
cheese and crackers, or you might want to have a
small handful of nuts and potato chips because you're feeling
like something salty and crunchy. So it's just really important
to tune into your body and check in with yourself
and say, hey, what do I really feel like? Whether
it's after dinner or whether it's you know, for a
morning or an afternoon tea snack. There's no right or wrong,
but I think being really particular with the thing that
you feel like sitting down and enjoying it really mindfully
(17:59):
is key.
Speaker 2 (18:00):
So that that doesn't lead to that oger consumption over time.
Speaker 3 (18:03):
Yeah, so I think it's about getting that balance right
in general. But just I know it can actually be confusing.
And I'm going to put up a reel on my
Instagram about what I love a dessert yogurt. I love
that term. I think one of the dietitians who works
for you, Helena, talked about dessert yogurt because some of
them are so creamy and indulgent it's not even yogurt.
So the main difference when we're talking about Greek yogurt
(18:24):
is that's a natural form which is still quite high
and fat at ten percent fat, and hence you get
that creaminess that is a little bit different to the
ones we frequently recommend, which are the yopro and Shabani
or the high protein yogurts, which have been further strained
and made low fat. They've taken the fat away and
really concentrated our protein. They're still very functional. We use
them all the time, particularly with breakfast meals and as
(18:46):
high protein snacks for women. But Greek yoga is just
slightly different. It's a less process form and a bit
lower in protein, a bit higher in fat, but as
such you still get the creaminess and the richness of
flavor which it's referring to in that study.
Speaker 1 (18:59):
All right, And then our next segment. I was browsing
at will West as we do as dieticians, and my
kids wanted chicken nuggets.
Speaker 2 (19:06):
Little Mimi requested nuggets for dinner.
Speaker 3 (19:08):
You because last time you got the macas and you
were like, I can't do that again.
Speaker 2 (19:13):
No, my kids have never had macas.
Speaker 1 (19:14):
Me.
Speaker 2 (19:15):
He has never had buckers.
Speaker 1 (19:16):
I proudly, proudly say that Dumbanchu will one day, but
I largely managed to avoid that so far.
Speaker 2 (19:21):
But no, she's never had nuggets. She doesn't even know
what it is.
Speaker 4 (19:23):
Well, how do they know what chicken nuggets are?
Speaker 1 (19:26):
No, because if we go out to a restaurant, you
know how only kids' menus there's always like nuggets and
chips or those like spaghetti, bolin, eggs, yea. And because
with her allergies and stuff, because she had sesame allergy
when she was a lot younger as well, which she's
now thankfully grown out of. I could never get her
like a bun like I was always very picky about
what I got. So she's pretty much always had some
form of hot chips and maybe a chicken nugget when
we've been out, because they're safely the routine, you know,
(19:48):
no nut, no sesame options on the menu, and so
she'll have a couple of nuggets if we go out
to a restaurant or something. So she's like, can I
have nuggets for dinner? I was like, no worries, And
I was like, I don't really have time to make it.
Speaker 2 (19:57):
I was at the shops.
Speaker 1 (19:58):
I thought, I've got a couple of minutes to grab something.
And I found these pretty good options at Walwat and
they taste really good and both Tilli and me I
had them for dinner the other night and they were
really they were really happy meals that I like these, Mommy,
can we have more? And I was pretty impressed nutritionally,
And I managed to pick them up on sale as
well for about twenty or thirty percent off, I think,
so they're there will worst chicken breast bites original three
(20:20):
hundred grams, so they're quite a large box. You know
they're going to last a couple of meals, because you're
gonna build them out with other things. You're not just
going to serve twelve nuggets on a plate. So wills
they retail at nine dollars, but this week they're on
sale at seven dollars, and that was a couple of
weeks ago when I picked them up. They're about seven
dollars for the box as well, so they certainly weren't
the cheapest option on the market, but they're the best nutritionally,
(20:40):
and you're paying the extra money for the protein because
when we look at the ingredient list, there's seventy five
percent RSPCA approved chicken breast. Seventy five percent is huge
for a nugget. There are some chicken nuggets out there,
or you know, those dino nuggets or whatever form of
coated crumb chicken that you want to do. Some of
them are as low as thirty percent. So to have
(21:00):
something that's one hundred percent chicken breast RSPCO approved it
seventy five percent is massive, and the other twenty five
percent is just the coating that's it. So it's seventy
five percent chicken, twenty five percent coating, and the coating
is made up of with flour, water, canola oil, wheat start,
rice flour, maize flour, some spices, some mineral salt, a
little bit of wig powder, and some vegetable extract. So
(21:23):
quite a good ingredient list. Look, if you were making
them yourself from home, absolutely they'd be better. You'd get
some little chicken filets, you'd egg wash them, and then
you'd you know, blitz up some really nice dense whole
grain bread and you dip that and then you'd whack
it in the air fry.
Speaker 2 (21:36):
If I had more time, would that be the gold stadded? Absolutely?
Speaker 1 (21:39):
But these are pretty good for busy parents, like I
was really happy to serve this to my little kids.
I was quite happy, and they tasted pretty good. I
had to try myself. So nutrition information panel wise, per serving,
they're saying you're serving size is one hundred gram, so
that's about a third of the packet. So I probably
used a third of the packet between my two kids.
But they were only quite little, you know, they're only
two in one. So if you had older kids, obviously
(22:01):
maybe you might use the whole box. Maybe you'd just
use half of a box. But I think a one
hundred gram serving size is pretty good for older kids basically,
so energy wise, it's seven hundred and fifty kilodels with
eighteen grams of protein is serving, which for kids or
young kids is very very high, particularly when you compare
that to other types of chicken nugget or crumb chicken
on the market.
Speaker 2 (22:22):
It's quite low fat four point.
Speaker 1 (22:23):
Five grams with only one gram being saturated, fifteen point
eight grams of carbohydrate per serving, one point six grams
of sugar, one point three grams of dietary fiber, and
two hundred and fifty milligrams of sodium. So I was
pretty happy with both the ingredients and the nutrition information
panel for this. I think it's a really really strong product.
I like that Coals and Wilwas are really stepping up
(22:44):
and making some better products as well, and like I
said that it's easy to build this out with a
functional meal. I gave my kids some sweet potato chips
with them. We've talked about them on the podcast before
I got the Coals brand sweet potato ones, which I
was popped both of them in the airfra and I
chopped up a bit of cucumber, some cherry tomatoes and
served it with a bit of steam broccoli, and that's
what my kids ate. They absolutely loved it, and it
was a pretty good nourishing meal which I was able
(23:06):
to pull together in literally about ten fifteen minutes flat.
While the stuff was in the air fra, I was
chopping up and cooking a bit of the vegetables and
that was it. So for me, that's a really quick
and easy option just to have in the freezer. For
I think I did this on a Friday night. I had,
you know, busy day All day. I was like, I'm
not sitting down to like make homemand chigan. So I
think this is a really great option for busy parents,
and it's a good thing to always have in the freezer,
(23:27):
even if you've got people you know that pop over
on the weekend randomly the kids are a bit hungry.
Serving something like this on a little bit of a
platter versus pulling out the biscuits and the lollies and
the chippies, it's actually going to be a better option.
This with some vegetable sticks and a bit of dip
and cheese or you know, a bit of flat bread.
It's a really great option just to tie particularly growing
kids over that little bit. Because they're like bottomless pits.
(23:49):
Sometimes you just can't fill them up with snack foods.
So I think these are a really great option to
add to like a little grazing platter as well.
Speaker 2 (23:55):
What do you think?
Speaker 4 (23:56):
Yeah, I agree.
Speaker 3 (23:56):
I've liked them for some time and often recommend them
as that convenient way just to quickly add some protein
to a salad.
Speaker 4 (24:03):
You know, sometimes you just.
Speaker 3 (24:03):
Get sick of tin tuna, or you think, oh I
want something different, a bit tasty, So I sometimes get
my women to just put a few pieces into a
heat them up and put them into a salad. It
just translates any salad into something delicious, you know. So
I use them for a while. But it is funny
that you say about giving them to kids for snacks,
because my boys are getting a bit older now, they're
(24:24):
almost nine, and when their friends come over, they are
like bottomless pits. So I've been keeping now. I couldn't
use these products with them because they're too expensive, Like
my boys would demolish a box eage. So I tee
you the products I get when I go to Costco.
I get the big bag of wholemeal crumbed staggules tenderloins
and use them when the kids have friends over.
Speaker 4 (24:44):
And you know what else I've been using. They're actually
not that healthy, unfortunately, but they're delicious is Kia meatballs.
Speaker 3 (24:51):
Our kids go crazy for the Iic meatballs and you
can just keep them in the freezer and there's a
hundred times better than getting you know, maca take away pete,
so at least they're getting some protein and the boys
love them.
Speaker 4 (25:04):
So when we co.
Speaker 3 (25:05):
The mums, we have to like buy all these packets
and distribute them with all the mums because we don't
go to I Care that often. But I do find you, right,
it's a much smarter snack for kids, and better than
any kind of snack food, whether it's chips or they're
getting some protein in the case that someone's getting some iron.
But yeah, going back to the Woolies ones, there's different
flavors as well, and they're often on sale, I've noticed,
so they're just a handy thing to keep in the
(25:25):
freezer we get home. You can do a few of
them on a plate with a salad bag and again
a million times cheaper and more nutritious than any kind
of takeaway food and tasty, So yeah, I'm a big
fan as well, and I do use them myself at
home and recommend them to my clients.
Speaker 4 (25:39):
So good.
Speaker 3 (25:40):
Finally, all right, Well for our final question of the day,
This one made me laugh. It came through our Instagram,
where we get most of our Q and A, so
feel free to keep popping those through if you see
products in the supermarket. It's a way that we can
sort of try and answer as many of our listener
questions as possible. And it was wide as my husband
change one thing in his diet and lose five kilos
and I lose nothing. I think along those lines, why
(26:01):
is it so much easier for men to lose weight
than women? And it absolutely is, and it's pretty basic
physiology as to why. First and foremost, on average, men
are much bigger frames physiologically, and even if they're not
a bigger frame, they will have significantly more muscle mass.
Now as soon as they start to move it or
eat a bit less or go for a run, they
(26:22):
just burn so many more calories than we do. Going
back to hunting gatherer days where they're out catching the
lions for dinner, so there's really not a whole lot
we can do about it. Anecdotally think that men are
often less food focused as well, Like they often not
for always good, but they often don't eat much in
the day and sort of just have that one meal
at night, and then when they are focused, they really
(26:42):
don't have as much difficulty saying no to food. Male
social occasions do not generally center around food the same
way that women do. Women are often the cooks and
the nurturers, are often cooking, preparing, and around food a
whole lot more, whereas men tend to not. And that's
a blatant, you know, generalization, but I do think it happens.
They don't think about food the way we do. That
it takes snacks with them to work. They literally eat
(27:03):
what crosses their path, and quite possibly physiologically, they're not
driven to eat to the same extent as women, because women,
particularly women of reproductive age, you know, physiologically, we're programmed
to preserve our reproductive health and have calories always available,
whereas men don't have that they can store and go
for a lot longer. So anecdotally, I think they're not
as interested in food, that don't snack as much. They're
(27:25):
less tempted and then as soon as they eat a
bit less or eat more protein or run a bit bang,
they just burn more. So unfortunately, there's no point bitching
about it. It's just the way we are. And they
generally will always lose weight a lot more easily than women,
unless they've got severe sort of instun resistance or diabetes,
where they also will struggle. But younger guys who are
still you know, maybe carrying five ten kilos and below
(27:46):
forty or even fifty probably will lose weight pretty quickly
when they put their mind to it.
Speaker 1 (27:51):
Yeah, it's so frustrating, isn't it. As you said, there's
nothing really much we can do about it.
Speaker 3 (27:55):
Well, Like look at David, your husband, like David, Every
time I see them, I think, oh my god, poor David.
Speaker 4 (28:00):
He's like looking so lean.
Speaker 3 (28:01):
Because unless, like when I'm there, if we offer him food,
he'll eat it, but he never goes and gets any food.
Whereas we're like, so focused, what are we eating, what's
for lunch?
Speaker 4 (28:10):
We've got a snack.
Speaker 1 (28:11):
Exactly, and we're going out for lunch, and he's like
it's ten o'clock, yeah, yeah, but we're just thinking about
us when we go out, and he just doesn't think
about food all day long. But if I put it
in front of him, he will eat two three plates
of it. But they just don't. And again this is anecdotal,
but they just don't think about food.
Speaker 2 (28:25):
And also they.
Speaker 1 (28:26):
Don't have the sweet cravings and the hormones that women do.
They don't get their periods once a month. They aren't
not going through perimenopause for ten years. Like I say
to David, oh, I just really need some chocolate, and
he's like, we don't eat it, just don't need it.
I'm like, they're so again anecdotal, but I feel like
minnesot black and white when it comes to nutrition, they're like, oh,
I'm going to lose weight. I just won't eat it,
(28:46):
whereas with women and we're like, oh my goodness, I've
got to think about this and the snacks and do
I need to bring some food with me?
Speaker 2 (28:52):
What are we gonna eat? And we go here like
we just we just see. I think it's also because we.
Speaker 1 (28:57):
Seem to, you know, take care of the whole household
as well. We are constant thinking about food, like I
know in my household. You know, David does a lot
of he does all the yard, work and all that
kind of stuff, so he's outburning the calories. I'm kind of,
you know, thinking about what the kids are going to
have for dinner, getting them in the bath. So it
might just be those different I don't know gender roles,
but as you said, men do have more muscle mass
in general, that's just physiologically what happens. And also they
(29:19):
have multestosterone, so they will burn easier as well. Sometimes
males will also have more active jobs and what females do,
particularly if they're like, you know, in some sort of
trade or you know, quite an active job. But I
think the biggest thing is the hormones. Like for women,
like it's not just particularly as we get older, the
ovulation seems to be a lot harder as well. It's
not just when the period hits. It's three four days
(29:41):
out before that when the cravings and the hormones can
go out of whack a bit. So, I don't know,
I feel like poor women are on the back foot
a bit. It is so much harder. We just cannot
compare ourselves to men. We just cannot because it's just
so much harder.
Speaker 3 (29:54):
To make you feel better though, Like just take a
look at men women generally age heaps better. Like, look
at men in their fifties sixty seventies, like you're just like,
you're not looking amazing. But women who look fifty sixty,
you think, wow, they're aging beautifully. You know, So pros
and cons people, pros and cons. The women tend to
look pretty good as they get a bit older or
as the men down here very quickly.
Speaker 1 (30:15):
And just you know, lean on your girlfriends and your
supporting females in your life for support.
Speaker 2 (30:19):
Males just for most.
Speaker 1 (30:20):
Of them just don't get it. They're like, just don't
eat it. It's that easy. And you know, the females
in your life will be like, come on, baby, you
got those.
Speaker 2 (30:26):
The hormones are horrible.
Speaker 4 (30:27):
You got this.
Speaker 1 (30:27):
So I think let's lean on our female counterparts for
that little bit of support.
Speaker 2 (30:31):
So it is, it is what it is.
Speaker 1 (30:33):
I don't think there's any point getting upset or frustrated
about it. It is frustrating, but there's nothing much we
can do about it. So keep on your journey, stay
in your own lane, and just do the best you can,
and use your female counterparts for a little bit of
support and motivation.
Speaker 3 (30:46):
But also make sure the male in your life is
not acting then as a saboteur, because if they're then
bringing chips or chocolates at night and tempting you or saying,
go on, have extra wine, like put them right in
their place, like they need to be supportive because you
just can't get away with it eating that kind of food.
So yeah, feel free to put them in their place
in that space.
Speaker 2 (31:04):
Very true, very true.
Speaker 1 (31:05):
All right. That brings us to the end of another
episode of The Nutrition Gouch. If you haven't heard about
our beautiful and delicious range of scientifically formulated protein and
hot chocolates, head to designed by a dietitians dot com
and you will find the best range of functional hot
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one developed for women and their hormones, our Women's Blend,
(31:28):
and also one developed for digestive health, our pre and
Proboetic Blend. Thank you so much for listening, and we
will catch you in next week's episode.
Speaker 4 (31:35):
Have a great week.
Do you find yourself often craving sweet foods or maybe
you enjoy a sweet treat after dinner. Today on the
Nutrition Couch, we have some new research to show that
adding some sweetness to your diet is not necessarily a
bad thing and the best foods to reach for when
you do have.
Speaker 2 (00:16):
Some sweet cravings. Hi, I'm Leanne Wood and I'm Sissy Burrow,
and together.
Speaker 1 (00:21):
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
sweet cravings, we also chat about whether steak and avocado
is a good choice for breakfast. We have a quick
and easy chicken option from Wilworth and our list of
question is all about men versus women when it comes
(00:41):
to weight loss. But to kick us up today, we're
talking all things breakfast steak because if you're on TikTok
and Sissy and I like to have a little scroll
through TikTok every now and then, you will probably see
quite a lot of influences and even some of those
people in that health space eating a lot of steak,
eggsit avocado for breakfast.
Speaker 2 (01:00):
And you may have thought to yourself, what.
Speaker 1 (01:02):
The heck is going on, because it's certainly an interesting
world out there, isn't it. Susie the whole influencer social
media space, and we just seem to be drawn to
people who you look good and who are fit and healthy,
and we think, why are they eating that? Is there
something to it? And I remember seeing the steak and
egg trend many many months ago when it really seems
to have taken off lately, and it's almost become a
(01:23):
little bit like kind of the next diet or the
next fad when it comes to nutrition. So many people
are sitting down and having steak, eggs, and avocado for breakfast,
and it's kind of like we've been through the whole
low carb area. We've come out the other side. We
understand calves are important. And then when I'm seeing all
of these people eating steak at like seven am for breakfast,
I'm kind of thinking to myself, Oh, I definitely couldn't
(01:44):
stomach that at breakfast. But like, where does this come from?
Like what is with people eating steak and eggs? And again,
a lot of the messaging out there is, oh, it
keeps your blood sugar levels more controlled, it's high protein
and I'm arguing with that, but there are certainly other
ways to get in a balanced amount of carbs are
high protein diet, some healthy vats in your diet. If
you don't actually want to sit down and have steak,
(02:04):
eggs and avocado for breakfast, because to me, it's less
than appealing at that time in the morning, but it's
also something that's pretty time intensive to actually cook like
that would take me a good, you know, at least
twenty minutes also to actually cook some steaks, some eggs
and put some avocado and stuff on a plate, Whereas
if you were to whip up a quick oatmeal or
make some overnight oats the night before, that would be
just like a grab and go breakfast in the morning.
(02:26):
And I know for a lot of my ladies, Susie,
it's actually eating a properly balanced breakfast, which is the
issue because there's so time poor, let alone sitting down
and making a hot cook breakfast most days. I just
think for a lot of people it's probably largely unachievable,
let alone that there are probably potentially for some people
some health impacts as well of going too low in
terms of carbohydrate. There's there is a little bit of
(02:47):
fiber from the avocado, but there's not a whole lot
of whole grain. There's in terms of balancing some good
carbohydrate whole grain sources that breakfast is there now.
Speaker 3 (02:55):
I think it goes back to the anti carb movement
of the nineties and millennial and certain and it takes
me back to watching Anna Winterur or depictions of Anna
Wintur and the Devil Wears Prita, where they would serve
her up a juicy steak each day. Rumor has it
that she doesn't eat many carbohydrates except for her jumbo
cappuccinos and a big juicy steak in greens for lunch
that's delivered. And of course, one of those extreme right
(03:18):
wing male commentators, Jordan Peterson, has been a big supporter
of the carnivore type approach and eating huge amounts of meat. Now,
I think what we need to be clear on is,
first of all, if you did eat a lean steak
and green vegetables in the morning, you probably would be
pretty full and satisfied for a while. Absolutely, it will
(03:39):
keep blood glucose levels controlled. It's a really filling meal.
You know, it's a high protein meal, but there's also
a number of downsides. So the recommendations for red meat
intake is that it ats less than three hundred and
fifty grams total to reduce the risk of developing a
number of lifestyle diseases, including digestive cancers. Three hundred and
fifty grams of meat is not a lot. You'd be
(04:00):
looking at a small hundred gram steak. Most people I
know eat a steak that's about three four hundred grams.
Speaker 2 (04:05):
So that's a week though, wasn't it three fifty grams
a week?
Speaker 4 (04:08):
A week? Yeah?
Speaker 1 (04:09):
A week, Yeah, I think most people would interpret that
as a day, but it's not as an entire week.
Speaker 2 (04:13):
Some people could eat three hundred grams in a city.
Speaker 3 (04:15):
Of all the lifestyle data related to disease ri is
go B city lifespan. High meat diets are not on them,
you know. Really it's more plant based diets with small
amounts of red meat can still be considered healthy, more
so pescatarian type diets with a lot more fish. And
certainly there's from a longevity perspective, evidence to show people
who will live longer on a plant based diet, So
(04:35):
from that perspective, not great. Second, it will pay havoc
with your digestive system. Every single Weekland I'm talking to
women about, you know, their tummy problems. They're constipated, they're
not going to the bathroom, they feel bloated. Now, a
heavy meat meal in the morning, when your body is
at its highest in terms of metabolic rate, is not
going to help you at all, will slow down your
(04:57):
digestion and if anything, make any digestive issue far worse.
And Third, there's a lot of nutritional benefits that come
from consuming control portions of good quality carbohydrates. It's linked
to better digestive function, higher intake of BEG group vitamins,
which are crucial for cognitive function. Now, don't get me wrong,
I'm the first to say that most of us eat
too many refined carbohydrates, too many clubs of sour dough,
(05:20):
too much heavy cereal and sugary yogurt, too many treats
and snack foods. But a good whole grain cereal in
the morning, or a controlled or a serve of a
really good quality bread is not your issue nutritionally long term,
having a massive fatty steak will be. So you know,
when it comes to dietis dieticians it's our job to
guide people to make the right choice for them. And
if I had a client land who came to me
(05:42):
and said, look, I love to eat steak for breakfast,
how can I do it? And I say, oh, say sure,
We'll go for seventy one hundred grams lean cooked at
a slice of whole grain toast, or at least some
good quality vegetables like some sweet potato, hash or some
corn with it. I can make it a balance meal,
but be very clear that my recommendation is to not
have that amount of red meat in the diet. And
(06:04):
I don't have any women who come to me craving
steak for breakfast, So you know, it's one of those
things that if someone has a great passion for it,
I wouldn't necessarily change them. But it's more sporadic dietis
who come and say occasionally they want to have a
massive jumbo steak and hot cook up.
Speaker 4 (06:18):
That's not what this is suggesting.
Speaker 3 (06:20):
It's much more about routine eating and the benefits that
come from a high protein, savory breakfast, which we're going
to talk about savory foods versus.
Speaker 4 (06:27):
Sweet in a minute. So I think you've got to.
Speaker 3 (06:29):
Take those headlines with a grain of salt, because these
are journalists looking for something people will click on something different.
But in terms of practicality, I have trouble getting people
to eat breakfast most days of alone, cook up with
steak and veggies. So, you know, like anything, I think
it's just the headline rather than there being any real
science in it. And yeah, very few people I know
crave a big steak first thing in the morning, unless
(06:49):
you've had a big night on the turps.
Speaker 1 (06:51):
Yeah. And the other thing is you mentioned steak and
veggie is lean steak and veggies. This isn't what this
trend is really about, right, Like it's steak, it's exit,
it's avocado typically evercar fruit and a fat. We don't
really class that in the vegetable amount, So I don't
see people whipping on their plate, you know, multiple extra
serfs of vegetables. I guess we wouldn't have too much
of a problem if they were. But that's the reality,
is that the breakfast is significantly lacking in fiber. Sure
(07:14):
there's a little bit in the avocado, but really, you know, overall,
you're down on the whole grains and the vegetables overall.
So my preference would be, if you love steak, cut
down on the amount, and also, you know, add in
a slice of whole grain bread if you want, or
you know, just get rid of the steak altogether, and
one or two slices of that dense, good quality graining
bread plus a bit of avocado, plus actually some vegetables,
(07:36):
some rockets and baby spinach, some mushrooms, some tomatoes with
the eggs gives you a much more balanced breakfast as well,
and it's probably going to be that little bit faster
than waiting for that steak to cook as well. So,
like you, I'm not against it, but I do think
it can probably be modified to give us a little
bit more fiber and whole grains overall, which we know
are two really important nutrients for general health overall, especially
(07:58):
from a digestive health persons, because the average astrain needs
women are typically twenty five grams of five or a day,
men are thirty. But I will routinely give my ladies
thirty grams of fiber a day as well. I really
do feel like most of us aren't even reaching that amount,
so we need to just be aiming that little bit high.
Because so many clients that both Susanie and I see
come in with digestive complaints as well, and that meal
(08:19):
is typically too low and fiber overall to actually set
you up with a good functioning, regular digestive system throughout
the day. And women in particular seem to have a
lot more digestive troubles or issues than what men do
as well, So maybe men can get away with it
a little bit more than what women can, but I
really do feel like it would just contribute to a
lot of the digestive issues that so many women come
to see dieticians for.
Speaker 3 (08:40):
True, And let's be clearly, and it's really hard to
find very lean pieces of steak. Most steak that you buy,
and also budget wise, like steak is expensive, Like a
decent cut of lean steak will cost at least ten
dollars for probably about two hundred grams at least, but
that is probably conservative, Like I would say, it's probably
a lot more because really lean cuts of steak, like
a filet of very very expensive, which is prohibited for
(09:02):
many of us at the moment with the huge cost
of food.
Speaker 4 (09:05):
Most steak cuts are really fatty.
Speaker 3 (09:06):
You know, you're looking at least sort of fifteen twenty
even up to thirty percent fat too high and saturated fat.
Speaker 4 (09:11):
They're not lean.
Speaker 3 (09:12):
You really have to pay to get very lean steak
and also cook it in a way because lean steak
is not always as tasty as things like a wagou
which has got the fat red pulled through it. So
also keep that in mind. From a budget perspective, it's
not the most user friendly morning food when you're trying
to cut that cost. You know, considering a boll of
oats cost about twenty cents compared to a steak, which
is going to cost at least five, if not closer
to ten dollars a serve. I think if you're watching
(09:35):
your pennies at the moment, it's not overly budget friendly,
all right. Well, another headline that I quickly clicked on
when it came up on my computerly and was the
super sweet food to complement a weight loss diet. Now,
without a doubt, when I'm working with my women, they
are always keen to add in a sweet treat. If
they have to choose between potato or sweet potato, or
pasta at night, a glass of wine or dessert. I
(09:57):
have to say eight out of ten would go for dessert,
and I myself like to finish the day on something sweet,
and anecdotally, I would say the less sweet food that
you have through the day, the easier it will be
to control cravings. So when we were riding the lineup
for today, I had had on my Listlie and for
quite some time I wanted to do a segment on
(10:17):
savory breakfasts because there's actually reasonable data to show that
having a savory breakfast is particularly beneficial for appetite and
blood glucose control. And that kind of fitted in a
little bit with a discussion on steak for breakfast, but
certainly as a strategy for my women who are struggling
to control their cravings and constantly craving sweet food through
the day, an active strategy I will have is to
(10:39):
keep as much savory food in the day as I can,
So I'll err towards eggs for breakfast, or cottage cheese
on toast or something like a baked beans. And with
the salad, I would try and have it with something
like say legumes through a salad and more savory dressings
rather than sweet. When it comes to snacks, I would
it towards cheese and crackers or nuts rather than and
(11:00):
sweet food, and try and delay the intake of sweet
food because you may have noticed that if you start
the day sweet, you grab a croissant or pastry occasionally,
or even just have coffees, the more of it you want,
you don't feel satisfied, and that's linked to programming in
the brain, but also blood glucose control and quite possibly
protein content through the day. If you have savory food,
it generally tends to be a bit higher in protein,
(11:22):
and we've got evidence from the protein leverage hypothesis to
show that ticking your protein targets early in the day
will help to regulate appetite. So it's complicated, as much
nutritional science is, but it's an interesting way. If you
can keep off the sweet food as much as possible,
you'll notice over time your cravings reduced. So this piece
opinion piece on including sweet food in the diet tick
of my fancy in the sense I was thinking, Oh,
(11:44):
I do have that belief as well that if you
factor in a food or foods that clients particularly enjoy,
as you would described lean as soul foods, the diet
becomes much more easier to sustain. It's a sustainable model.
It's something you can do forever. It's not restrictive and
as such promone sustainability of time. So one of the
go tos I'll use to say, you know, after dinner,
(12:05):
you've had a good meal with two three cups of
veggies or salad, some good lean protein, some good fat
from a nice dressing in your salad or cooking and
roasting your veggies and extra version olive oil, and you
sit down and that's the time if you want to
have something sweet. You know, we've got our rest and
Glow hot chocolate mixes which are locale. Some people might
earf for, you know, a limp ball or some dark chocolate.
I've got a lot of people who are fans of
(12:27):
the Twisted frozen yogurt. It's a great Australian brand. You know,
about one hundred calories worth is what I encourage it. Actually,
we're going to talk about no shoe bars in the
future because I have a lot of clients who like
therese two notes to self will cover that next episode.
But this study or this opinion piece on nutrition was
arguing that one of the best foods you can have
when complementing a calorie deficit or weight loss program is
(12:50):
Greek yogurt because it is argued that Greek yogurt is
largely a whole natural food. It's got about a full
fat version of Greek yogurt like the dairy farmers. It's
got about tencent fat, and it's got some natural sweetness
to it. And then, of course, and if you team
it with something like a lovely granola, some fresh berries,
you could do, some cinnamon, some vanilla, you could check
a few dark chop bits through it. You're going to
(13:13):
create a whole food that's delicious and satisfies that sweet craving,
but not just lollies or processed food that you're sort
of spiking your glucose levels with. And I thought, you
know what, it is a superfood. I use Greek yogurt
all the time, full fat Greek yogurt in baking, if
I'm making banana bread, if I'm making smoothies with our
protein powder, if I'm using like a sour cream alternative
(13:35):
on a jacket potato or in a creamy pasta, I
use it all the time.
Speaker 4 (13:39):
And I thought, yeah, I probably need to use it
a little.
Speaker 3 (13:42):
Bit more in my meal plans because everyone loves granola,
but if you start the day with a massive bowler granola,
you'll be hungry all day. Whereas if you use it
as a topper with some beautiful berries, fresh food and
a bit of Greek yogurt at night, that's a very
smart way to include some sweet food but also a
whole food that's offering a lot of other nutritional benefit.
So I thought, yeah, it's just a good reminder of
there's ways we can use foods like that which are
(14:05):
less processed and satisfying and still getting that sweet hit
that we're looking for.
Speaker 2 (14:09):
Yeah, I love Greek yoga.
Speaker 1 (14:10):
And I've had a few clients lately that have asked
me to put cottage cheese.
Speaker 2 (14:13):
In their meal plans.
Speaker 1 (14:14):
And take me back a few years ago, before cottage
cheese was super trendy, I never ever had clients requesting
cottage cheese in the meal plans, and now I'm like, sure, like,
how would you like it? And for a lot of people,
it's just about the texture. The taste is pretty mellow,
but it's kind of the texture. It's a bit lumpy.
People aren't a huge fan of it. So I've had
a few clients who will blend it with a little
bit of cinnamon and honey, and then they all add
it to some fresh fruit and it gives a really
(14:36):
nice sort of sweet, higher protein based snack as well.
So I'm a huge fan of Greek yogurt and cottage cheese.
But going back to I guess what the segment was
about was really how adding sweet foods into your diet
can be helpful for a weight loss perspective. And I
completely agree because we know, and there's research and science
to show us that when you have that real black
or white thinking when it comes to nutrition, where it's
(14:57):
like I can't have this food, this food's good, it's bad,
or sugar's bad. I can't eat any of that because
I'm trying to lose weight. We know that it's not
successful long term because there's only so much restriction you
can give your body or tell your brain before it
wants to rebel, and then you find yourself, you know,
eating the entire block of chocolate or bringing the whole
type of ice cream. So I think it's really important
to have that moderation approach when it comes to nutrition,
(15:20):
and it's easier said than done, but I really do
feel like it's important to include at least one soul
food every day, and most of my clients will be
eating something each day, whether they choose to have a
glass of wine, not that I would ever encourage that daily,
but maybe, you know, once or twice a week towards
a weekend. Maybe it's a small little bag of Red
Rock Deli chips that's one of my favorite soul foods.
Speaker 2 (15:39):
Maybe it's a limp ball.
Speaker 1 (15:40):
Maybe it's a couple of my clients like those higher protein,
you know, dessert chocolate dessert kind of puddings.
Speaker 2 (15:45):
That are on the market lately.
Speaker 1 (15:46):
Others might like you know, prefer a biscuit or something
in the afternoon with their cup of tea. So I
really do feel like it's important to include a small
amount of those foods that you absolutely love, but the
bulk of the diet still needs to be balanced out
with the whole foods, because I feel like the clients
that restrict everything, they do really really well for a
couple of weeks, and then you basically just fall off
the wagon because you realize that it's unsustainable, and every
(16:09):
week or every day, the cravings go that little bit up,
and that little bit up, and that little bit up
until basically you just lose all form of self control
and you end up overeating everything. You feel like you
fall off the wagon, and then you're just off the
whole weekend, and then you feel like you have to
restart over on Monday. So I'm a huge believer in
that balanced approach and enjoying something every day but really
being quite picky with what it is. So we've talked
(16:32):
about this in the podcast many times before. If you're
going out for a beautiful meal, what is the one
or two thing you really want? Do you want the
pasta or the pizza for dinner or would you prefer
the beautiful bread basket or would you like a glass
of wine or would you like to have a bit
of dessert or share it with a friend, Because unfortunately,
when the goal is weight lost, we don't have room
for everything. We can't have the bread basket, the entree,
the main the dessert, two three glasses of wine as well,
(16:54):
because it's just completely overdoing it. But we get into
that mindset where we feel like we deserve it, or
a cheap meal or whatever it might be. So I
always like to say to clients, what's the one or
two things you really really want, and then save the
other thing for tomorrow. If you don't not too fuss
about the bread basket, have some bread the next morning
for breakfast. Or if you don't really want the wine,
if you're a huge fan of desert, bypass the wine
(17:15):
and share the dessert with a friend instead, because that
can be that really nourishing component to the meal where
it's not only filling, but it's also satisfying. So I
think the bottom line here is just to be really
picky with what you want, and that can change day
to day. One day you might feel like something sweet,
you know, three days in a row, you might feel
like a little bit of chocolate after dinner, and then
another night you might want to have a couple of
(17:36):
cheese and crackers, or you might want to have a
small handful of nuts and potato chips because you're feeling
like something salty and crunchy. So it's just really important
to tune into your body and check in with yourself
and say, hey, what do I really feel like? Whether
it's after dinner or whether it's you know, for a
morning or an afternoon tea snack. There's no right or wrong,
but I think being really particular with the thing that
you feel like sitting down and enjoying it really mindfully
(17:59):
is key.
Speaker 2 (18:00):
So that that doesn't lead to that oger consumption over time.
Speaker 3 (18:03):
Yeah, so I think it's about getting that balance right
in general. But just I know it can actually be confusing.
And I'm going to put up a reel on my
Instagram about what I love a dessert yogurt. I love
that term. I think one of the dietitians who works
for you, Helena, talked about dessert yogurt because some of
them are so creamy and indulgent it's not even yogurt.
So the main difference when we're talking about Greek yogurt
(18:24):
is that's a natural form which is still quite high
and fat at ten percent fat, and hence you get
that creaminess that is a little bit different to the
ones we frequently recommend, which are the yopro and Shabani
or the high protein yogurts, which have been further strained
and made low fat. They've taken the fat away and
really concentrated our protein. They're still very functional. We use
them all the time, particularly with breakfast meals and as
(18:46):
high protein snacks for women. But Greek yoga is just
slightly different. It's a less process form and a bit
lower in protein, a bit higher in fat, but as
such you still get the creaminess and the richness of
flavor which it's referring to in that study.
Speaker 1 (18:59):
All right, And then our next segment. I was browsing
at will West as we do as dieticians, and my
kids wanted chicken nuggets.
Speaker 2 (19:06):
Little Mimi requested nuggets for dinner.
Speaker 3 (19:08):
You because last time you got the macas and you
were like, I can't do that again.
Speaker 2 (19:13):
No, my kids have never had macas.
Speaker 1 (19:14):
Me.
Speaker 2 (19:15):
He has never had buckers.
Speaker 1 (19:16):
I proudly, proudly say that Dumbanchu will one day, but
I largely managed to avoid that so far.
Speaker 2 (19:21):
But no, she's never had nuggets. She doesn't even know
what it is.
Speaker 4 (19:23):
Well, how do they know what chicken nuggets are?
Speaker 1 (19:26):
No, because if we go out to a restaurant, you
know how only kids' menus there's always like nuggets and
chips or those like spaghetti, bolin, eggs, yea. And because
with her allergies and stuff, because she had sesame allergy
when she was a lot younger as well, which she's
now thankfully grown out of. I could never get her
like a bun like I was always very picky about
what I got. So she's pretty much always had some
form of hot chips and maybe a chicken nugget when
we've been out, because they're safely the routine, you know,
(19:48):
no nut, no sesame options on the menu, and so
she'll have a couple of nuggets if we go out
to a restaurant or something. So she's like, can I
have nuggets for dinner? I was like, no worries, And
I was like, I don't really have time to make it.
Speaker 2 (19:57):
I was at the shops.
Speaker 1 (19:58):
I thought, I've got a couple of minutes to grab something.
And I found these pretty good options at Walwat and
they taste really good and both Tilli and me I
had them for dinner the other night and they were
really they were really happy meals that I like these, Mommy,
can we have more? And I was pretty impressed nutritionally,
And I managed to pick them up on sale as
well for about twenty or thirty percent off, I think,
so they're there will worst chicken breast bites original three
(20:20):
hundred grams, so they're quite a large box. You know
they're going to last a couple of meals, because you're
gonna build them out with other things. You're not just
going to serve twelve nuggets on a plate. So wills
they retail at nine dollars, but this week they're on
sale at seven dollars, and that was a couple of
weeks ago when I picked them up. They're about seven
dollars for the box as well, so they certainly weren't
the cheapest option on the market, but they're the best nutritionally,
(20:40):
and you're paying the extra money for the protein because
when we look at the ingredient list, there's seventy five
percent RSPCA approved chicken breast. Seventy five percent is huge
for a nugget. There are some chicken nuggets out there,
or you know, those dino nuggets or whatever form of
coated crumb chicken that you want to do. Some of
them are as low as thirty percent. So to have
(21:00):
something that's one hundred percent chicken breast RSPCO approved it
seventy five percent is massive, and the other twenty five
percent is just the coating that's it. So it's seventy
five percent chicken, twenty five percent coating, and the coating
is made up of with flour, water, canola oil, wheat start,
rice flour, maize flour, some spices, some mineral salt, a
little bit of wig powder, and some vegetable extract. So
(21:23):
quite a good ingredient list. Look, if you were making
them yourself from home, absolutely they'd be better. You'd get
some little chicken filets, you'd egg wash them, and then
you'd you know, blitz up some really nice dense whole
grain bread and you dip that and then you'd whack
it in the air fry.
Speaker 2 (21:36):
If I had more time, would that be the gold stadded? Absolutely?
Speaker 1 (21:39):
But these are pretty good for busy parents, like I
was really happy to serve this to my little kids.
I was quite happy, and they tasted pretty good. I
had to try myself. So nutrition information panel wise, per serving,
they're saying you're serving size is one hundred gram, so
that's about a third of the packet. So I probably
used a third of the packet between my two kids.
But they were only quite little, you know, they're only
two in one. So if you had older kids, obviously
(22:01):
maybe you might use the whole box. Maybe you'd just
use half of a box. But I think a one
hundred gram serving size is pretty good for older kids basically,
so energy wise, it's seven hundred and fifty kilodels with
eighteen grams of protein is serving, which for kids or
young kids is very very high, particularly when you compare
that to other types of chicken nugget or crumb chicken
on the market.
Speaker 2 (22:22):
It's quite low fat four point.
Speaker 1 (22:23):
Five grams with only one gram being saturated, fifteen point
eight grams of carbohydrate per serving, one point six grams
of sugar, one point three grams of dietary fiber, and
two hundred and fifty milligrams of sodium. So I was
pretty happy with both the ingredients and the nutrition information
panel for this. I think it's a really really strong product.
I like that Coals and Wilwas are really stepping up
(22:44):
and making some better products as well, and like I
said that it's easy to build this out with a
functional meal. I gave my kids some sweet potato chips
with them. We've talked about them on the podcast before
I got the Coals brand sweet potato ones, which I
was popped both of them in the airfra and I
chopped up a bit of cucumber, some cherry tomatoes and
served it with a bit of steam broccoli, and that's
what my kids ate. They absolutely loved it, and it
was a pretty good nourishing meal which I was able
(23:06):
to pull together in literally about ten fifteen minutes flat.
While the stuff was in the air fra, I was
chopping up and cooking a bit of the vegetables and
that was it. So for me, that's a really quick
and easy option just to have in the freezer. For
I think I did this on a Friday night. I had,
you know, busy day All day. I was like, I'm
not sitting down to like make homemand chigan. So I
think this is a really great option for busy parents,
and it's a good thing to always have in the freezer,
(23:27):
even if you've got people you know that pop over
on the weekend randomly the kids are a bit hungry.
Serving something like this on a little bit of a
platter versus pulling out the biscuits and the lollies and
the chippies, it's actually going to be a better option.
This with some vegetable sticks and a bit of dip
and cheese or you know, a bit of flat bread.
It's a really great option just to tie particularly growing
kids over that little bit. Because they're like bottomless pits.
(23:49):
Sometimes you just can't fill them up with snack foods.
So I think these are a really great option to
add to like a little grazing platter as well.
Speaker 2 (23:55):
What do you think?
Speaker 4 (23:56):
Yeah, I agree.
Speaker 3 (23:56):
I've liked them for some time and often recommend them
as that convenient way just to quickly add some protein
to a salad.
Speaker 4 (24:03):
You know, sometimes you just.
Speaker 3 (24:03):
Get sick of tin tuna, or you think, oh I
want something different, a bit tasty, So I sometimes get
my women to just put a few pieces into a
heat them up and put them into a salad. It
just translates any salad into something delicious, you know. So
I use them for a while. But it is funny
that you say about giving them to kids for snacks,
because my boys are getting a bit older now, they're
(24:24):
almost nine, and when their friends come over, they are
like bottomless pits. So I've been keeping now. I couldn't
use these products with them because they're too expensive, Like
my boys would demolish a box eage. So I tee
you the products I get when I go to Costco.
I get the big bag of wholemeal crumbed staggules tenderloins
and use them when the kids have friends over.
Speaker 4 (24:44):
And you know what else I've been using. They're actually
not that healthy, unfortunately, but they're delicious is Kia meatballs.
Speaker 3 (24:51):
Our kids go crazy for the Iic meatballs and you
can just keep them in the freezer and there's a
hundred times better than getting you know, maca take away pete,
so at least they're getting some protein and the boys
love them.
Speaker 4 (25:04):
So when we co.
Speaker 3 (25:05):
The mums, we have to like buy all these packets
and distribute them with all the mums because we don't
go to I Care that often. But I do find you, right,
it's a much smarter snack for kids, and better than
any kind of snack food, whether it's chips or they're
getting some protein in the case that someone's getting some iron.
But yeah, going back to the Woolies ones, there's different
flavors as well, and they're often on sale, I've noticed,
so they're just a handy thing to keep in the
(25:25):
freezer we get home. You can do a few of
them on a plate with a salad bag and again
a million times cheaper and more nutritious than any kind
of takeaway food and tasty, So yeah, I'm a big
fan as well, and I do use them myself at
home and recommend them to my clients.
Speaker 4 (25:39):
So good.
Speaker 3 (25:40):
Finally, all right, Well for our final question of the day,
This one made me laugh. It came through our Instagram,
where we get most of our Q and A, so
feel free to keep popping those through if you see
products in the supermarket. It's a way that we can
sort of try and answer as many of our listener
questions as possible. And it was wide as my husband
change one thing in his diet and lose five kilos
and I lose nothing. I think along those lines, why
(26:01):
is it so much easier for men to lose weight
than women? And it absolutely is, and it's pretty basic
physiology as to why. First and foremost, on average, men
are much bigger frames physiologically, and even if they're not
a bigger frame, they will have significantly more muscle mass.
Now as soon as they start to move it or
eat a bit less or go for a run, they
(26:22):
just burn so many more calories than we do. Going
back to hunting gatherer days where they're out catching the
lions for dinner, so there's really not a whole lot
we can do about it. Anecdotally think that men are
often less food focused as well, Like they often not
for always good, but they often don't eat much in
the day and sort of just have that one meal
at night, and then when they are focused, they really
(26:42):
don't have as much difficulty saying no to food. Male
social occasions do not generally center around food the same
way that women do. Women are often the cooks and
the nurturers, are often cooking, preparing, and around food a
whole lot more, whereas men tend to not. And that's
a blatant, you know, generalization, but I do think it happens.
They don't think about food the way we do. That
it takes snacks with them to work. They literally eat
(27:03):
what crosses their path, and quite possibly physiologically, they're not
driven to eat to the same extent as women, because women,
particularly women of reproductive age, you know, physiologically, we're programmed
to preserve our reproductive health and have calories always available,
whereas men don't have that they can store and go
for a lot longer. So anecdotally, I think they're not
as interested in food, that don't snack as much. They're
(27:25):
less tempted and then as soon as they eat a
bit less or eat more protein or run a bit bang,
they just burn more. So unfortunately, there's no point bitching
about it. It's just the way we are. And they
generally will always lose weight a lot more easily than women,
unless they've got severe sort of instun resistance or diabetes,
where they also will struggle. But younger guys who are
still you know, maybe carrying five ten kilos and below
(27:46):
forty or even fifty probably will lose weight pretty quickly
when they put their mind to it.
Speaker 1 (27:51):
Yeah, it's so frustrating, isn't it. As you said, there's
nothing really much we can do about it.
Speaker 3 (27:55):
Well, Like look at David, your husband, like David, Every
time I see them, I think, oh my god, poor David.
Speaker 4 (28:00):
He's like looking so lean.
Speaker 3 (28:01):
Because unless, like when I'm there, if we offer him food,
he'll eat it, but he never goes and gets any food.
Whereas we're like, so focused, what are we eating, what's
for lunch?
Speaker 4 (28:10):
We've got a snack.
Speaker 1 (28:11):
Exactly, and we're going out for lunch, and he's like
it's ten o'clock, yeah, yeah, but we're just thinking about
us when we go out, and he just doesn't think
about food all day long. But if I put it
in front of him, he will eat two three plates
of it. But they just don't. And again this is anecdotal,
but they just don't think about food.
Speaker 2 (28:25):
And also they.
Speaker 1 (28:26):
Don't have the sweet cravings and the hormones that women do.
They don't get their periods once a month. They aren't
not going through perimenopause for ten years. Like I say
to David, oh, I just really need some chocolate, and
he's like, we don't eat it, just don't need it.
I'm like, they're so again anecdotal, but I feel like
minnesot black and white when it comes to nutrition, they're like, oh,
I'm going to lose weight. I just won't eat it,
(28:46):
whereas with women and we're like, oh my goodness, I've
got to think about this and the snacks and do
I need to bring some food with me?
Speaker 2 (28:52):
What are we gonna eat? And we go here like
we just we just see. I think it's also because we.
Speaker 1 (28:57):
Seem to, you know, take care of the whole household
as well. We are constant thinking about food, like I
know in my household. You know, David does a lot
of he does all the yard, work and all that
kind of stuff, so he's outburning the calories. I'm kind of,
you know, thinking about what the kids are going to
have for dinner, getting them in the bath. So it
might just be those different I don't know gender roles,
but as you said, men do have more muscle mass
in general, that's just physiologically what happens. And also they
(29:19):
have multestosterone, so they will burn easier as well. Sometimes
males will also have more active jobs and what females do,
particularly if they're like, you know, in some sort of
trade or you know, quite an active job. But I
think the biggest thing is the hormones. Like for women,
like it's not just particularly as we get older, the
ovulation seems to be a lot harder as well. It's
not just when the period hits. It's three four days
(29:41):
out before that when the cravings and the hormones can
go out of whack a bit. So, I don't know,
I feel like poor women are on the back foot
a bit. It is so much harder. We just cannot
compare ourselves to men. We just cannot because it's just
so much harder.
Speaker 3 (29:54):
To make you feel better though, Like just take a
look at men women generally age heaps better. Like, look
at men in their fifties sixty seventies, like you're just like,
you're not looking amazing. But women who look fifty sixty,
you think, wow, they're aging beautifully. You know, So pros
and cons people, pros and cons. The women tend to
look pretty good as they get a bit older or
as the men down here very quickly.
Speaker 1 (30:15):
And just you know, lean on your girlfriends and your
supporting females in your life for support.
Speaker 2 (30:19):
Males just for most.
Speaker 1 (30:20):
Of them just don't get it. They're like, just don't
eat it. It's that easy. And you know, the females
in your life will be like, come on, baby, you
got those.
Speaker 2 (30:26):
The hormones are horrible.
Speaker 4 (30:27):
You got this.
Speaker 1 (30:27):
So I think let's lean on our female counterparts for
that little bit of support.
Speaker 2 (30:31):
So it is, it is what it is.
Speaker 1 (30:33):
I don't think there's any point getting upset or frustrated
about it. It is frustrating, but there's nothing much we
can do about it. So keep on your journey, stay
in your own lane, and just do the best you can,
and use your female counterparts for a little bit of
support and motivation.
Speaker 3 (30:46):
But also make sure the male in your life is
not acting then as a saboteur, because if they're then
bringing chips or chocolates at night and tempting you or saying,
go on, have extra wine, like put them right in
their place, like they need to be supportive because you
just can't get away with it eating that kind of food.
So yeah, feel free to put them in their place
in that space.
Speaker 2 (31:04):
Very true, very true.
Speaker 1 (31:05):
All right. That brings us to the end of another
episode of The Nutrition Gouch. If you haven't heard about
our beautiful and delicious range of scientifically formulated protein and
hot chocolates, head to designed by a dietitians dot com
and you will find the best range of functional hot
chocolate drinks. One to assist with sleep, one to asslist
with glowing skin health, and our range of protein powders,
one developed for women and their hormones, our Women's Blend,
(31:28):
and also one developed for digestive health, our pre and
Proboetic Blend. Thank you so much for listening, and we
will catch you in next week's episode.
Speaker 4 (31:35):
Have a great week.
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