February 18, 2025 • 34 mins
Do you find yourself starving when you get home and raiding the pantry before dinner? You’re not alone! In this episode of The Nutrition Couch, Susie Burrell and Leanne Ward uncover why late afternoon hunger strikes hard—and how to finally break the cycle of mindless snacking and overeating.
Plus, we dive into:
- A fascinating new study linking omega-3 intake to lower dementia risk—is your diet protecting your brain?
- The new calorie-controlled frozen meals from Aldi—are they actually worth it?
- A listener question on the carnivore diet—is it just another extreme fad, or is there any merit to it?
If you’re ready to take control of your eating habits and fuel your body the right way, don’t miss this one!
Subscribe, rate & review to help us keep bringing you evidence-based nutrition advice every week!
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Do you find yourself hungry when you arrive home after
a long day, or maybe you find yourself absolutely starving
and literally eat everything inside and then feel terrible about
it on more days than not. On today's episode of
The Nutrition Couch, we take a closer look at late
afternoon over eating and chat through the easy steps to
(00:22):
take back control.
Speaker 2 (00:23):
Hi.
Speaker 1 (00:23):
I'm Cusie Burrow and I'm Leon Wood, and together we
bring you The Nutrition Couch, the weekly podcast that keeps
you up to date on everything you need to know
in the world of nutrition, as well as late afternoon eating.
We have a study that looks at an extremely interesting
link between our DHA or Amiga three intake and cognitive
decline as we age.
Speaker 3 (00:42):
There are some new frozen meals at Audi.
Speaker 1 (00:45):
One of our kind listeners on our Instagram let me
know about it, So we're going to take a closer
look at those, and our listener question is all about
a very popular online diet. So to kick us off today, Leanne,
we had a couple of weeks ago. I don't even
know if I told you this, Because there's so much
going on, we often don't even have time to go
through everything that When we did an episode all about
(01:07):
eating frequency and what I like to call the space
between eating. We got a lot of really positive feedback
about listeners finding that really helpful. Our goal with the
podcast is to really make sure that people have practical
nutrition information, because there's always nutrition headlines, but so rarely
are they written by dieticians who can put it into
practice and really work with people each day to know
(01:28):
what the issues are. And indeed, what I want to
talk about today is the late afternoon binges because I
have so many of my women, whether they're home from
work late afternoon after a really long day, or even
at home with the kids and they're picking them up
from daycare or just getting back from the park, and
they just find themselves so hungry, and despite the best
(01:51):
of intentions, they're often binging before dinner, and it may
be just the kids leftovers or the kids food because
they might be cooking one earlier meal for kids, or
including more child friendly foods like sort of pastas or
hot chips or chicken nuggets or foods that tend to
be quite popular with small children. And then by the
time they get to their own dinner, they're not even
hungry because they've eaten so much and then they really
(02:11):
feel terrible about it. And you know, you and I
are no diet purists. You know, we enjoy good quality food.
I too, at times find myself eating overeating in the afternoon.
We certainly are not judging, but our goal is to
really talk about a very common problem for women, why
it happens, but more importantly, how you can take control,
because there's no good And I said to this to
your client last night on her text, I said, there's
(02:32):
no good beating yourself up about it. It's happened. Let's
just make a plan to move forward. And so hopefully
at the end of this segment you've got some really
practical strategies to take control so you don't find yourself
vulnerable to overeating at that time and basically displacing your
meal calories and then overeating, which makes weight, fat loss,
or even weight control quite difficult.
Speaker 3 (02:50):
So it just kick us off. Why does it happen?
Speaker 1 (02:53):
It's very simplely, and it happens because we're really hungry
and we probably eat dinner way too late because I
find with modern schedules, you know, unch is often pushed
back one or two and then unless you're really proactively
having something substantial at four o'clock, and that's the time
many of us are running around. Anyway, you are going
to get low blood glue coast, you know, three four,
five hours after lunch. So it's really normal to be
(03:13):
feeling low blood glue coast, really hungry. That might be
exacerbated if you exercise or even go for a walk
or to the park with the kids, and you sort
of are practicing that cognitive restraint, I'm not going to eat,
I'm not gonna eat, not going to eat. Then all
of a sudden you're so hungry and there's food around
and you just demolish it. So it's normal for that reason.
And I've got sort of several strategies in order of
(03:35):
what I think you can manage it, because ultimately it
is a bit of a problem in terms of calorie
intake overall. So the first and most important thing that
will help prevent it in general is having a really
substantial afternoon snack. But I still find that, even though
we've spoken about it many times on the potty, I
still find my clients are just grabbing something quick and easy,
(03:56):
a good old cheese and crackers, a nutbar, a protein bar,
and I want to stress that is not enough. If
you're a busy, active female, you need at least a
couple of hundred calories at that time, and you need
at least twenty grams of carbohydrate, and you need at
least twenty grams of protein. But what happens is if
you grab half of that and have saved cheese and crackers,
which we all love, one hundred and fifty cow, you're
(04:18):
only getting five ten grams of carbohydrate, You're getting five
grams of protein, and that's only going to satisfy you
for an hour at most. So you've got to complete
that meal. And I want you to think at times
when you go out for a big lunch and then
you find you're not even hungry for dinner, and what
a freeing feeling that is because you're actually not hungry.
So rather than thinking it's better to restrict, restrict, restrict,
(04:39):
and than binging, you're much better to have something decent
at three four o'clock, a wrap, a slice of toast
with some cheese and tomato or cottage cheese, a protein
shake with some fruits, some high protein yogat with a
bit of granola and nuts, something substantial but also That
is nice because the other thing that happens is if
you feed yourself food that you think you should having
(05:00):
or you should have it's healthy, and you don't actually
enjoy it, You'll keep eating until you find that satisfaction.
So I would really encourage you to be thinking of
an afternoon snack that you actually enjoy and look forward
to having. And if you are on the run, sure
and you need to grab something like a cheese and
crackers or a bar, no problem, but you have to
complete it as a meal. It's not just a bar
(05:21):
on its own. You need to have some fresh fruit
with it or some cut up veggies to really bulk
it up and give you something that will then feel
you for at least another couple of hours till dinner time.
Speaker 3 (05:31):
The next thing I.
Speaker 1 (05:32):
Would say is, if you are prone to picking on
the kid's food, put some chewing um or mince in
your mouth, because that hand to mouth stumulus will be
programmed over time. If there's tasty snacks around, hot chips
if you're cooking them for the kids, bit a leftover pasta,
snacks from their lunch box. A few grapes grapes through
in season, which is good and bad. You just keep
(05:54):
popping a few. You've got no idea how much you're having,
And the issue with that is that's that mindless over
consumption of calor is you're not consuming a whole meal,
you haven't notice you've had it, and as such you
don't compensate with fewer calories in the next meal. So
put something in your mouth so that you're less likely
to put something else in when you know you don't
really want it and it's not coming from hunger. That's
probably my next thing. The third tip I would say
(06:18):
is when you're feeding small children, try not to give
foods that you really love. If you love potato chips
or hot chips and serve them at home, it's going
to be really difficult to not pick on them. Whereas
if you're choosing things that are a bit plainer, sticking
veggies out, putting a tray of veggies or veggie to
snack on the bench, at least then you've got something
in your mouth so you're less likely to grab that
(06:39):
type of food. Or the other thing is get the
kids to actually put any leftovers from the lunch box
in the bin, because you may find that you open
the lunch box, you see it and you grab, whereas
if someone else is actually putting it in the bin,
so you don't come in contact with it, it'll be
less likely to do it. Because I think ideally we
would have a rulerer that is, don't eat it, don't
eat it, create the don't do it. But it's when
(07:01):
you're tired, distracted, fatigue, that is when you will just
mindlessly over consume. So there are a few of my
best tips. It is have a substantial afternoon tea so
you're not hungry, have something in your mouth, probably something minty,
gum mint, so that you're not tempted to put something
else in, and keep as far away from the tempting
food as you can, knowing that if food is in
(07:22):
front of you, as a human being, you will probably
eat it. That's just You're not weak, You're just human.
So I think acknowledging it as a risky time and
probably the best answer is if you can eat dinner,
eat it. You know, if I'm home at the kids
five thirty six, I'll try and eat But for a
number of reasons that can be tricky and can sort
of require a little bit of a change to the
food provision in the house, but ultimately and I find
(07:44):
seven eight o'clock dinner's just a bit too late, and
we really ideally need to eat earlier when you can.
Speaker 2 (07:49):
Yeah, And I was very much always the seven thirty
eight eight thirty dinner before I had kids, because I
would often do a client call at five pm, six pm,
and then seven pm, and then by the time I
was finished my seven o'clock call, it would often be
seven forty five eight o'clock, so I wouldn't eat it
quite late. And then having the kids when they were
really little, you know, really until they started solars, they
didn't take in much, so our dinner time was still
you know, we'd put me in a bed at like,
(08:11):
you know what, sixty six thirty, then we'd come out,
we'd start cooking dinner. We still wouldn't eat till seven
thirty eight. Now that both of the girls are eating
a lot more, we do dinner time at five thirty.
So whatever happens in my workday, my clients know, I
just don't do calls between five and six. I'll do
them earlier, I'll do them later, but that five to
six times, I start cooking dinner at five basically we
all eat as a family at five thirty. And some days, yeah,
(08:32):
I get hungry and I need a little something extra,
particularly if I'm working later, you know, eight o'clock, nine o'clock,
I might have a little snack to keep me going.
And then David will often always have something seven thirty eight,
eight thirty because he gets quite hungry. But we eat
as a family at five thirty, and it's one of
the best things that we've done because, as you mentioned, Susie,
if I was feeding the kids, I'm pretty hungry at
five thirty, so I would either need a really substantial
(08:54):
snack myself, or like a substantial snack earlier, like four o'clock,
or I find I'm picking and I'm great at their dinner,
and then you know, you do the dinner, you do
the bath, you put them to bed, you come back,
and as you mentioned, you've snacked through their dinner, so
you're not actually that hungry. So for our family, I
know it's not going to be for every family, but
for our family, that earlier dinner time and we all
eat together is so it just works really well for us.
(09:17):
And then David'll eat more later if he needs to,
and the kids get that really powerful modeling behavior of
the parents where my girls will be like, what's that?
Can we try that? And then Mia will you know
the other day she tried some capsicum and some spinach.
She's had it before. She's like, I don't like it.
I'm like, no, worries, really, well done. Try Mommy's going
to finish the rest of it. So it's that really
powerful modeling behavior that we do for us small children,
(09:38):
which pays off long term, but in terms of a
more substantial afternoon tea snack if you can't bring your
dinner forward, like you mentioned some of my favorites. And
I was having this conversation with one of my other
clients the other day because she was saying she really
just is starving at that sort of three o'clock mark,
and also doesn't feel satisfied from the traditional snacks. You know,
We've done the boiled eggs of vege sticks, the crackers
(10:01):
and cheese. She's like, they're good, but I'm not satisfied.
I'm still needing more. And that's where she's like, I
kind of go to the pantra. I might have like
a chip or two or a cracker, and then that
turns into a few more and a few more and
before you know it. Like you mentioned, it's very easy
to binge in a high bag of potato chips because really
what you've had just doesn't touch the signs. So we
talked about almost like a mini meal for her around
(10:22):
that three pm mark, and sure she can reduce the
portion of dinner later on if she's not hungry. But
really it's such a long stretch. Most people have their
lunch at around you know, twelve or one o'clock, and
if you're not eating dinner till seven, seven thirty eight o'clock,
it's a really really long stretch in between. You almost
do need another meal or a mini meal around that
you know, three pm mark. So some of my favorites.
(10:44):
I love a good cheer pudding, like you've got healthy fat,
you've got fiber. It's so filling, but I always like
to top it with a bit of higher protein yoga
to get that protein hit in. I like a couple
of boiled eggs with some veggie sticks and some grain crackers.
That's a really nice, higher protein, higher fiber based snack.
The multi grain rice cakes with a tina tuna and
some fresh tomatoes or cucumber chopped up. I love a smoothie.
(11:06):
It doesn't have to be as well rounded as a
breakfast SMOOTHI or as high calorie. It doesn't have to
be four five, six hundred calories like you do for
a meal. But it could just be a smoothie with
some cold water or some almond milk, a little bit
of creatine to support your cognition, your muscle, some protein
powder for a bit of sweetness, and just some berries
and some spinach. That's a fairly lean SMOOTHI. It's getting
in some good nutrients. It's filling because it's a really
(11:28):
good cup of liquid. It's high protein, it's got some
fiber from the berries in the spinach. What other options
a slice of good quality toasts with some cottage cheese
and some cinnamon on top, or some cottage cheese, tomato,
fresh basil, or just a smaller portion of breakfast like
often my clients will make, say like overnight oats or something,
just a smaller portion of that in the afternoon. It's sweet,
(11:49):
it's filling. If you're getting some good protein powder or
some high protein yogurt in there, it's quite high protein
as well. And then The other option my client used
the other day. She'd had a lunch, she'd gone off
to run some errands, and she was at the local
Westfield and she was like, oh my gosh, I'm starving,
Like what can I do? I can run into coals,
but she's like, can I have like a like a
tuna sushi roll? And I was like, yeah, that's a
great option. So I think she ended up having one
(12:10):
or two tuna and avocado sushi rolls. She nipped into
coals and got those little snackable those mini cucumbers, and
she's like, that can be going all afternoon and into
like a later dinner later on. She got home, she
saw the kids out, she put them to bed, and
then she started cooking her dinner later on, and she
wasn't tempted at all to snack because she was so
satisfied from the sushi. Had had a bit of tuna in
there for some protein, and it had some healthy fats
(12:32):
in there from the avocado, and then she had that
crunch factor from the little mini cucumbers as well. So
you can be quite creative in the afternoon. But what
I find, Susie, is that so many of my clients
fear the calories, like they're like, oh, I don't want
to have, you know, a two three hundred calorie afternoon
tea snack, because you know, I really want to lose
some weight. But the reality is, if you're not fueling
yourself properly in the afternoon, you'll end up over eating later.
(12:55):
So a lot of us fear having, say children fifty
calories as an afternoon tea snack, and then we'll go
on eat five hundred calories later because we're oversnacking and
we're overdoing it on some of those ultra process foods.
So don't fear fueling your body properly when you're genuinely hungry.
A lot of times what happens is you don't do that,
and then the floodgates open and you end up overeating
way more calories later on later at night, which is
(13:18):
an ideal from like a sleep perspective either. So I
think the bottom line here is to really lean into
that in the afternoon, if you are hungry, choose something
with a bit of protein, a bit of healthy fats,
and just more substantial than a usually but or more
substantial than a cup of green tea. And you know,
one boiled egg. It has to be quite filling in
order to actually touch the sides and get you through
(13:38):
it at nighttime, all dinner time.
Speaker 1 (13:40):
True, because I think it's really important to remember that
snack food psychologically is such we don't register it.
Speaker 3 (13:47):
You've really got to.
Speaker 1 (13:48):
Make sure a snack food, whether it's a bar or
a bite or whatever, the choice is, particularly when you're
on the run, because that's one of the issues I
find with busy women. They're out and about so they
don't necessarily have time to prepare something, which I get,
which is why le Anne, I'm a big fan of
a mini wrap. Now we've spoken about wraps before because
they are much more processed than bread. But for busy people,
I find you can put some leftover chicken or tuna
(14:10):
or egg, some leaves, some cheese, make it the night before,
wrap it up. It keeps pretty well on the go
because most of us are out and about, or at
least if you are going to grab a bar, you
are going to grab a packet of roasted faber beans,
take your cut up veggies with you to give you
that bulk that will fill you up. Because in general,
we want to put an end to that mindless munching,
of just grabbing bits and pieces all the time and
(14:31):
really just commit to meals, not just snacking. So hopefully
that gives you a few little strategies to take control
because so many people feel guilty and gross because they
don't then have overeaten in the afternoon. They don't know
where that to have dinner, you know, so really it's
sometimes deciding are you actually better to have the dinner
earlier or have more at lunch and afternoon tea so
dinner can be that lighter top up, knowing it's a
(14:53):
risky period for many people that late afternoon hunger.
Speaker 3 (14:57):
All right, le.
Speaker 1 (14:58):
Anne Well I cross dart on Instagram recently. That made
me stop and take a quick photo because sometimes you
see nutrition data and just before we popped on the potty,
there was a headline of menopausal women to benefit from
eating milk chocolate, and we clicked on that and we
soon realized that it perhaps.
Speaker 3 (15:15):
Was a little too good to be true.
Speaker 1 (15:17):
But this was some data from a very well known
physiologist online, and it was some really strong data to
show that aging populations in a big study which I'll
go through in a minute, had a forty nine percent
reduced risk of developing Alzheimer's disease when they had high
blood levels of DHA, and I just went, wow, that
(15:38):
is massive because DHA is one of the long chain
Amiga three fats. The other one is EPA, and these
are the very special fats that you really only find
in large amounts concentrated amounts in seafood and in particular
oily fish because it's the type of fat. It's found
in higher amounts in oily fish like our salmon in particular.
And we know that about ten percent of austrains get
(16:01):
the optimal or recommended amounts of these very important fats,
and that's really low because we've known for a long
time that Amega three fats are particularly beneficial when it
comes to reducing disease risk. But I think this was
on my mind and I really triaked my interests because
so many people I guarantee you you know someone who
has Olzheimer's disease, ors family has our Cheimer's disease or
(16:22):
early onset dementia. So as we're living longer lives and
we want to have long, healthy, functionally fit lives, we
also need our cognition to be working as well, there's
no good to be lived to one hundred if your
brain's not working very well.
Speaker 3 (16:34):
So I just love this.
Speaker 1 (16:35):
So I'll read out some of the study because it's
actually very interesting because it tracks from a long term
study and these were actually results that were replicated fifteen
years later in the children of the people from the
original study. So basically it's a long term observational study
about a large group of people, the Fromingham Offspring Study,
(16:56):
and specifically this data was looking at almost fifteen hundred
participants who were older than sixty five, so certainly looking
at aging well and older populations, and at the time
they first assessed them, there was fifteen hundred of these
patients who were dementia free. So it's a big study,
there's lots of people in it. But this was a
cohort of people in that older age bracket and they
(17:17):
take bloods regularly. It's not specifically looking at a diet study.
It's just observing these people over time, and basically that
the data showed that those who were in the lowest
risk of developing dementia compared to those who developed a
full Alzheimer's disease when they had high blood levels of
this DHA, they had forty nine percent lower risk as
(17:38):
I had mentioned, but interestingly they findings were similar to
those found in the original research group, which is the
original Firmingham Heart Study cohort, and those in the highest
intake of DHA had a forty seven percent reduction in
the risk of developing dementia. So this is very similar
data to basically show it's really important to pay attention
(18:01):
to the types of fats in your diet and basically
eat a lot more fish. Because the current recommendations in
Australia from the Heart Foundation are for austrains to have
two fish meals per week. I think it should be
double that, and I should declare I do consult to
Tassel and have done for a long time. But that's
the reason because I know as a dietician how important
oily fish and fish in general is for us. Now,
(18:22):
all seafood will have small amounts of this DHA and EPA,
but particularly it is the oily fish. So the salmon,
unfortunately tin tunea doesn't have a huge amount, but things
like sardines macro does, and even whitefish like barramundi, shellfish
like prawns, you do get some, but I would be
encouraging all of us really to increase our intake of
fish if you like it, and that can be as
(18:43):
simple as having some tin salmon in the salad and
then a fish meal once or twice a week. You
can really spread it out with different types. And talked
earlier about wraps. You know, smoked salmon can be a
great addition if you like it with a bit of
avol and a wrap. Very high in getting those doses
because you actually land don't need a lot to get
your daily intake of dhaapa. And when I was back
studying at the University of Wollongong over twenty five years ago,
(19:04):
the experts then in a Mega three and their particular
interest was in blood pressure, would say that you need
a gram of dha epa combined per day minimum. So
for those and we're talk in a minute fit if
you don't like seafood, because that's a very common question.
If you're supplementing it, which is certainly an option and
looking for different varieties, it's usually about three regular fish
(19:25):
or capsules to get to that gram of epa dha
per day, or it might just be one or two
of the super strength ones that double those concentrations. But
in food terms, it's only about one hundred grams of salmon.
Because it's so concentrated, you get a lot in quite
a small amount. So like many foods, you better to
have small amounts regularly than a massive two hundred gram
fill it. You better just split it over two days
to give yourselves opportunity for maximum assimilation. So, yeah, I
(19:49):
thought it was just really powerful data to show how
important it is over our life to have these dietary
patterns which skew towards these key foods. And if you
like seafood and fish, and I know it's quite expensive
at the moment, mixing it up with tin varieties is
a great way to really bump up your intake of
those essential fats, particularly if you have a family history
of dementia or early on set Alzheimer's. It's just a
(20:11):
no brainer. Pardon the pardon for me, But let's talk
about lean for those who don't like seafood, because we
know that can be a real issue. What would your
recommendations be.
Speaker 2 (20:20):
Yeah, And before I do that, I'll just say, and
this is purely anecdotal, both of my grandparents on my
dad's side had Alzheimer's dementia, so it's really I guess important. Well,
even as a kid growing up, like obviously we'd see
them a lot. I never once saw my grandparents eat
fish or salmon like fish maybe, but never salmon like
I don't know if it just wasn't done a whole
lot in that area. My mum, being of Malaysian background,
(20:42):
I've grown up and she's always had fish and salmon
like it was something that I think for her culture,
like fish and salmon was always a very popular part
of the cuisine. But my dad's grandparents very Caucasian. They
would just meet treuvech always just mean three beach, and
even as they got a bit older, if their chewing
wasn't so great, they went to more like a bit
of soft chicken or a little bit of sort of
like turkey or ham or something. They never really fell
(21:04):
back on like fish or salmon. So I just never
really saw them eat it. And they both developed, i'd
say at quite a younger age, like at some stage
in their seventies the first signs of it, and then
essentially both passed away from the side effects of that one,
you know, passed away from a fall and one had
another fall and had a stroke associated with that, and
you know that would big fools risks because of the
(21:25):
Alzheimer's as well. So I think it is really important
that we start these habits now. We don't wait till
we get to our sixty seventies eighties and go, oh,
I need to increase my salmon intake. It's really important,
particularly if you have children, to get them into the
regular habit of having fish and salmon. I've given my
two girls salmon since basically they started solids. And one
of my friends the other day was like, oh, how
(21:45):
do you get your kids to eat salmon? My kids
won't touch it, And again it's something that's just been
so familiar. David and I eat it two three times
a week. We always just put it on the girl's plates.
If they don't eat it, I don't make a fuss
about it. But as they've gotten a bit older and
they can have a little bit more salt. Babies don't
really have you shouldn't give them much salt, but David
always does a ton of salt on the skin of
the salmon, makes it really crispy. Both of them just
(22:06):
love that. I think probably just because it's salty, but peck,
I'll take the wind. They don't really eat much salt,
so they're having a bit of salted salmon skin with
the salt on. And the skin in particular has the
highest amount of Amiga trees as well, So a lot
of my clients will say, oh, do I need to
buy it with the skin on? Can I have it
with the skin off? If you like it, if you're
tolerate it, put some salt on, crispin it up. The
skin of the salmon is the highest amount of Amiga three,
(22:28):
so definitely don't throw that away.
Speaker 1 (22:30):
Yeah, two thirds is sort of the skin. So it
actually really interesting if you like it. Yeah.
Speaker 2 (22:35):
Yeah, And if you don't, it's hard because I've been with,
you know, at a really nice restaurant with girlfriends before
and they might order the salmon and they're like, oh,
I don't like the skin, and I'm like, ihll have it,
and they're like really, I'm like, yeah, give me a
salmon skin.
Speaker 3 (22:45):
I'll have it because it's so good for you.
Speaker 2 (22:47):
So again, if you're sort of sitting on the fence
and you're like, oh, I don't really like it, but
I'll eat it, definitely eat it because it's so important
for you. And I often say that to my clients, like,
if you have a strong dislike, or you have an allergy,
or you'll practically gas bagging to get it down, don't
eat it and find another way to get your Amiga
threes in. But if you're someone that's like, look, I
don't really love salmon, but like, I'll eat it, I
(23:07):
say to my clients that's where if you're sitting on
the fence, I'm going to kick up the button. I'm
going to make you have it because I know how
powerful and Mega three's are in terms of the inflammation
pathways in our body and also reducing our risk of
diseases and that sort of thing. So if you're not
don't totally hate it, but you're kind of like, oh,
I can tolerated. I'll eat it if I have to
absolutely make sure you're having it a few times a
(23:29):
week because it is so powerful and you don't just
have to have a salmon fill it. You can crush
it up, mix it with a bit of you know,
potato dill, and make it into like salmon patties if
you want, or you can mix it through like a
beautiful risotto. You don't just have a plain salmon philip,
because it is quite a strong taste, I would say,
so mix it in with things and make sure that
you can kind of mask that strong flavor if that's
(23:51):
the sort of thing that turns you off a little bit.
But where possible, try and eat the skin. And even
when my kids are really little, I would, you know,
chop up the skin as well, mix it all and
then make it into some sort of like salmon patty
or put it into a risotto, but chop the skin
up as well, so again they're getting that really high
dose of AMGA three as well. Onto your next question
about plant based sauces. Of course, if you're not just
(24:12):
a fan of the flavor, go to like AMGA three capsules,
And like Susie said, there are many brands that do
high doses of that, and most Amega three capsules are
like horse tablets. They're enormous. They're so massive. So the
less capsules you can take, in my opinion, the better.
So i'd always get a client to recommend a higher
strength one if you don't, if you have an allergy,
if you're you know, plant based vegan, the next best
(24:34):
thing you can do is actually algae oil, and that's
got a quite high amount of plant based Amega three's,
which is the AJ isn't al Yeah, you're right, heard
of mind like needs more caffeine in today? So yeah,
and through diet a salmon, oilyfish, mackerel, sardines, what else.
And then your plant based sauces, your cheer seeds, your walnut,
(24:55):
your flax seeds, you know, your burg and soil in.
Any of those nuts and seeds are really really bad
to get your plant based sources in, but unfortunately they're
just nowhere near as powerful as something like a piece
of salmon is. So again, if you're sitting on the
fence and you're like, I don't really love it, but
I can need it if I need to, you're just
going to get ten times more bang for your buck
than having to add consistently multiple spoons of these nuts
(25:18):
and seeds throughout the day. It's just a lot easier
to get salmon in, but for those who can't, you
will need to get your healthy nuts and seeds in
alongside very likely something like an algae oil as well.
Speaker 1 (25:29):
All right, Lynn, Well, moving on to our product review
of the week, I haven't been to Audi to check
these out yet, but a very kind listener took a
snapshot of them because Audi has got some new I
think they're actually fresh maybe frozen meals, and they're coming
under the branding Energized Calorie Control, so I thought, we
haven't done an AUDI product for a while, so I
have at look at them.
Speaker 3 (25:49):
Because while they had the.
Speaker 1 (25:50):
Fit meal range, which was higher in protein certainly, and
they had a couple of lower cub options. I think
there was a chicken with a pea mash and then
there was also a burner. But these are sort of
more a smaller portion and really targeting calories. So the
one that I've been sent is Cheriaki Chicken. It's a
three hundred and fifty gramd bowl, which is not overly large.
(26:13):
It does have four point five health stars, but we
will decide that in a minute, and yeah, let's have
a look at it. So per serve three forty calories.
It's got almost thirty five grams of protein lam, which
is high.
Speaker 3 (26:24):
That's huge.
Speaker 1 (26:25):
Yeah, that is really high for a small three fifty
grand product. Thirteen grams of fat, but quite low fat
at just three point seven grams per hundred and the
carbohydrates and only sixteen point five per c, which is
very low, a massive eight point eight grams of five
are huge, and six hundred and nine milligrams of sodium,
which is actually pretty low for a meal. When I
(26:46):
look at the ingredients, it's a thirty two percent vegetable
mixes the base, which is actually nice to see with cabbage, capsicum, carrot,
spring onion, followed by twenty six percent chicken, which is
very high, and then fourteen percent tariarchy sauce which has
a few little additives in it, but overall this is
one of the best frozen meals I've seen at that
(27:07):
price point, which I can't tell you what it is,
but it won't be high. Ping Audi and at those macros.
Speaker 2 (27:13):
You missed the bottom line of the ingredients. You've got
eda marmoe beans fourteen percent and coliflower fourteen percent right
on the bottom line. Because I was looking at the
fiber and I was like, how the heck are you
getting eight point eight grams of dietary fiber with that?
It's the ata marmo beans and the cauliflower us that's
what's booting it and giving the protein a little bit
of boost.
Speaker 3 (27:30):
Yeah, it's great. Yeah, massive fan.
Speaker 1 (27:32):
I haven't tasted them, but certainly I would be recommending them.
I think that their carbohydrate load calories are beautiful and
a really high protein light meal nighttime or even lunch
really if you had a piece of fruit with it
to give a bit more carb in the day, whereas
at night. It's perfect for all the ladies who have
had enough monoon snack and just need a quick light
dinner and aren't cooking. So yeah, big fan, and I
(27:53):
will take myself off to Audi and see which other
ranges they've got in that it does say on the
front packet for limited time only, which makes me upset,
but yeah, we'll see. But I yeah, this top marks
for me. In I'd say that's probably one of the
best frozen meals I've seen at that calorie level nutritionally.
Speaker 2 (28:09):
Ever, Yeah, and for some people. You got to appreciate
that we're not talking. We can't really make an assumption
for everybody. I would say for the bulk of my clients,
that's too low. Three hundred thirty calories and a meal
fifteen grams of carbs, that's too low. So if it
was me with majority of my clients, I'd be serving
that with a bit of brown rice or a couple
of pieces of fruit or something like that, just to
bump up the overall calorie load and carb load, because
(28:31):
we do know that a lot of times if you
underdo it in your main meals, you kind of open
the floodgates for that, you know, later on snacking. So
it is something that is great calorie and macro wise,
but if you are living in a larger body, you're
quite active, you are genuinely quite hungry. This isn't a
large portion. So although it might be low calorie, low carb,
high protein, it might tick all the boxes, just have
(28:54):
it and sit with it, and if you realize that
you're still quite hungry, you're far better off to add
a little something too that a good quality slice of bread,
you know, half a cup of brown rice, a nice
piece of fruit afterwards, a banana or something, just to
bump that up that little bit more, rather than sort
of eating it, not feeling satisfied and then going and
having six timntams after dinner. So I just wanted to
(29:15):
make people aware of that it is quite low calorie.
So depending on your requirements, you may be somebody who
needs to add a little something to that meal just
to kind of round it off that little bit more.
Speaker 1 (29:25):
Sure, it's a very light dinner like it's actually better
as a lunch if you add something to it. But
I think it's you know, at times we only need
just quick options. So yeah, no, I really like it though,
And I'll have a look and find it if there's
any other varieties, and we'll come back to you on
that in the next week or two. All rightly, and
you want to have a go, you want to have
a chat today?
Speaker 3 (29:43):
A listener question or.
Speaker 2 (29:44):
I could take over that last section a listener question.
I've been hearing a lot about the carnival diet. Is
it a good option? So correct me if I'm wrong.
The carnival diet is more like a kidogenic diet. Isn't
it just very low carb, high meat.
Speaker 1 (29:55):
Isn't it carnival diet in this entirely meat and animal
products excluding all other foods, which includes meat, fish, and
other animal foods like eggs, and certain dairy products excluding fruits, vegetables,
legg jums, grains, nuts, and seeds. Now, as dieticians land
and I love vegetables, so it's probably unlikely we're going
to be fans of it.
Speaker 3 (30:16):
But what do you think, land, Well.
Speaker 2 (30:17):
I just think why, yeah, why would you do that
to yourself? But you know, for people who might have
sensitive tummies and they for a short period of time
cut out carbohydrates and cut out fruit, they often will
feel a little bit better initially because sometimes some of
those carbohydrates people who a bit sensitive the flodmat content
then can contribute to a little bit of extra bloating
(30:38):
or every gram of carbohydrate you eat, your body stores
two to three grams of water. That's very normal, it's science.
So when people cut carb out of their diet, they
remove all the breads and the pastas and the biscuits,
they feel leaner for the first couple of days, the
first week or two, the scales do a big drop
and people think, oh my goodness, this is amazing. But
long term, you're not getting in really any fiber. When
(31:01):
we know that fiber is like magic for your body
and improves your gut health. It helps things work properly
digestion wise. You know, your gut health is linked to
your immunity, your mental health. It's so important for so
many reasons within your body so you're getting a huge
lack of fibers, so I imagine that a lot of
people may feel quite constipated. Also, there is very strong
(31:21):
research that too much red meat and too much process
meat definitely aren't good for you in the diets. So
for me, I would never recommend this. You could do
perhaps a modified version, where again I would just consider
that healthy eating. If you wanted to prioritize more red
meats and proteins and have a very you know, limited
amount of carbohydrates, but fill up on all your fruits
and veggies, you can still get a decent amount. I
(31:43):
wouldn't be recommending it, but you can. I think a
modified version of this for some people may work well,
but for me it's more just like a diet. It's
just it's severely restrictive. You're lacking in a lot of
essential nutrients. Your carbs, the good whole grain varieties can
provide things like B vitamins like I would just struggle
to see how you wouldn't have to take multiple, multiple
supplements on a diet like that and then probably still
(32:05):
be quite constipated at the end of the day. So
for me, as dieticians, it's all about balance, and I
just don't see any reason to cut out all of
your fruits and veggies and some of your good quality
hole grains, which again we know there's very strong research
that not only do too much process red meats, and
red meats contribute to worse off health that comes then
when you're not getting enough good quality whole grains, you're
(32:26):
not getting some of the benefits of that either, because
we certainly have research on the flip side of that
to show that your good quality hole grains also help
prevent a lot of different types of diseases as well.
So it's all about balance at the end of the day.
But I think people just like to do these super
restrictive things. See the scale go down and go, oh,
I feel amazing, But you also forget that following something
like this, you probably cut out the heavy pastas and
(32:48):
the biscuits and the snacks and the ultra processed foods
and all the alcohol. That's probably why you feel so
much better, not the fact that you cut out the
majority of the fruits and veggies and the good quality
types of carbs in your diet.
Speaker 1 (33:00):
So fine, people say they do these diets, but that's
convenient dieting for you, Like, they do it occasionally, but
if they're going to a business dinner or party, you know,
they're very happy to ditch it for all the food
that's on off are Like, I just feel like it's
a few extremists and then people just occasionally all eat
a lot more meat, and so I'm doing carnibal diets.
So yeah, I think that there's better diets out there,
(33:21):
knowing and particularly when it comes to red meat, knowing
that the recommendations to reduce the risk of digestive cancers
is it four fifty grams a week or three fifty
grams a week total, So it's a pretty hard diet
to do when you are eating that way. So certainly
for women in digestive comfort, it's certainly not a diet
I either use recommend or have really ever seen any
decent results from either.
Speaker 3 (33:40):
So yeah, I think leave it on the shelf, all right.
Speaker 2 (33:43):
Liam.
Speaker 1 (33:44):
That brings us to the end of the initiation couch
for another week. Please keep telling your friends about us
so we can continue to grow and check us out
our new supplement range designed by dietitians. And we'll see
you next Wednesday for our regular episode.
Speaker 3 (33:55):
Drop have a good
Speaker 2 (33:56):
Week, catch you all next week.
Do you find yourself hungry when you arrive home after
a long day, or maybe you find yourself absolutely starving
and literally eat everything inside and then feel terrible about
it on more days than not. On today's episode of
The Nutrition Couch, we take a closer look at late
afternoon over eating and chat through the easy steps to
(00:22):
take back control.
Speaker 2 (00:23):
Hi.
Speaker 1 (00:23):
I'm Cusie Burrow and I'm Leon Wood, and together we
bring you The Nutrition Couch, the weekly podcast that keeps
you up to date on everything you need to know
in the world of nutrition, as well as late afternoon eating.
We have a study that looks at an extremely interesting
link between our DHA or Amiga three intake and cognitive
decline as we age.
Speaker 3 (00:42):
There are some new frozen meals at Audi.
Speaker 1 (00:45):
One of our kind listeners on our Instagram let me
know about it, So we're going to take a closer
look at those, and our listener question is all about
a very popular online diet. So to kick us off today, Leanne,
we had a couple of weeks ago. I don't even
know if I told you this, Because there's so much
going on, we often don't even have time to go
through everything that When we did an episode all about
(01:07):
eating frequency and what I like to call the space
between eating. We got a lot of really positive feedback
about listeners finding that really helpful. Our goal with the
podcast is to really make sure that people have practical
nutrition information, because there's always nutrition headlines, but so rarely
are they written by dieticians who can put it into
practice and really work with people each day to know
(01:28):
what the issues are. And indeed, what I want to
talk about today is the late afternoon binges because I
have so many of my women, whether they're home from
work late afternoon after a really long day, or even
at home with the kids and they're picking them up
from daycare or just getting back from the park, and
they just find themselves so hungry, and despite the best
(01:51):
of intentions, they're often binging before dinner, and it may
be just the kids leftovers or the kids food because
they might be cooking one earlier meal for kids, or
including more child friendly foods like sort of pastas or
hot chips or chicken nuggets or foods that tend to
be quite popular with small children. And then by the
time they get to their own dinner, they're not even
hungry because they've eaten so much and then they really
(02:11):
feel terrible about it. And you know, you and I
are no diet purists. You know, we enjoy good quality food.
I too, at times find myself eating overeating in the afternoon.
We certainly are not judging, but our goal is to
really talk about a very common problem for women, why
it happens, but more importantly, how you can take control,
because there's no good And I said to this to
your client last night on her text, I said, there's
(02:32):
no good beating yourself up about it. It's happened. Let's
just make a plan to move forward. And so hopefully
at the end of this segment you've got some really
practical strategies to take control so you don't find yourself
vulnerable to overeating at that time and basically displacing your
meal calories and then overeating, which makes weight, fat loss,
or even weight control quite difficult.
Speaker 3 (02:50):
So it just kick us off. Why does it happen?
Speaker 1 (02:53):
It's very simplely, and it happens because we're really hungry
and we probably eat dinner way too late because I
find with modern schedules, you know, unch is often pushed
back one or two and then unless you're really proactively
having something substantial at four o'clock, and that's the time
many of us are running around. Anyway, you are going
to get low blood glue coast, you know, three four,
five hours after lunch. So it's really normal to be
(03:13):
feeling low blood glue coast, really hungry. That might be
exacerbated if you exercise or even go for a walk
or to the park with the kids, and you sort
of are practicing that cognitive restraint, I'm not going to eat,
I'm not gonna eat, not going to eat. Then all
of a sudden you're so hungry and there's food around
and you just demolish it. So it's normal for that reason.
And I've got sort of several strategies in order of
(03:35):
what I think you can manage it, because ultimately it
is a bit of a problem in terms of calorie
intake overall. So the first and most important thing that
will help prevent it in general is having a really
substantial afternoon snack. But I still find that, even though
we've spoken about it many times on the potty, I
still find my clients are just grabbing something quick and easy,
(03:56):
a good old cheese and crackers, a nutbar, a protein bar,
and I want to stress that is not enough. If
you're a busy, active female, you need at least a
couple of hundred calories at that time, and you need
at least twenty grams of carbohydrate, and you need at
least twenty grams of protein. But what happens is if
you grab half of that and have saved cheese and crackers,
which we all love, one hundred and fifty cow, you're
(04:18):
only getting five ten grams of carbohydrate, You're getting five
grams of protein, and that's only going to satisfy you
for an hour at most. So you've got to complete
that meal. And I want you to think at times
when you go out for a big lunch and then
you find you're not even hungry for dinner, and what
a freeing feeling that is because you're actually not hungry.
So rather than thinking it's better to restrict, restrict, restrict,
(04:39):
and than binging, you're much better to have something decent
at three four o'clock, a wrap, a slice of toast
with some cheese and tomato or cottage cheese, a protein
shake with some fruits, some high protein yogat with a
bit of granola and nuts, something substantial but also That
is nice because the other thing that happens is if
you feed yourself food that you think you should having
(05:00):
or you should have it's healthy, and you don't actually
enjoy it, You'll keep eating until you find that satisfaction.
So I would really encourage you to be thinking of
an afternoon snack that you actually enjoy and look forward
to having. And if you are on the run, sure
and you need to grab something like a cheese and
crackers or a bar, no problem, but you have to
complete it as a meal. It's not just a bar
(05:21):
on its own. You need to have some fresh fruit
with it or some cut up veggies to really bulk
it up and give you something that will then feel
you for at least another couple of hours till dinner time.
Speaker 3 (05:31):
The next thing I.
Speaker 1 (05:32):
Would say is, if you are prone to picking on
the kid's food, put some chewing um or mince in
your mouth, because that hand to mouth stumulus will be
programmed over time. If there's tasty snacks around, hot chips
if you're cooking them for the kids, bit a leftover pasta,
snacks from their lunch box. A few grapes grapes through
in season, which is good and bad. You just keep
(05:54):
popping a few. You've got no idea how much you're having,
And the issue with that is that's that mindless over
consumption of calor is you're not consuming a whole meal,
you haven't notice you've had it, and as such you
don't compensate with fewer calories in the next meal. So
put something in your mouth so that you're less likely
to put something else in when you know you don't
really want it and it's not coming from hunger. That's
probably my next thing. The third tip I would say
(06:18):
is when you're feeding small children, try not to give
foods that you really love. If you love potato chips
or hot chips and serve them at home, it's going
to be really difficult to not pick on them. Whereas
if you're choosing things that are a bit plainer, sticking
veggies out, putting a tray of veggies or veggie to
snack on the bench, at least then you've got something
in your mouth so you're less likely to grab that
(06:39):
type of food. Or the other thing is get the
kids to actually put any leftovers from the lunch box
in the bin, because you may find that you open
the lunch box, you see it and you grab, whereas
if someone else is actually putting it in the bin,
so you don't come in contact with it, it'll be
less likely to do it. Because I think ideally we
would have a rulerer that is, don't eat it, don't
eat it, create the don't do it. But it's when
(07:01):
you're tired, distracted, fatigue, that is when you will just
mindlessly over consume. So there are a few of my
best tips. It is have a substantial afternoon tea so
you're not hungry, have something in your mouth, probably something minty,
gum mint, so that you're not tempted to put something
else in, and keep as far away from the tempting
food as you can, knowing that if food is in
(07:22):
front of you, as a human being, you will probably
eat it. That's just You're not weak, You're just human.
So I think acknowledging it as a risky time and
probably the best answer is if you can eat dinner,
eat it. You know, if I'm home at the kids
five thirty six, I'll try and eat But for a
number of reasons that can be tricky and can sort
of require a little bit of a change to the
food provision in the house, but ultimately and I find
(07:44):
seven eight o'clock dinner's just a bit too late, and
we really ideally need to eat earlier when you can.
Speaker 2 (07:49):
Yeah, And I was very much always the seven thirty
eight eight thirty dinner before I had kids, because I
would often do a client call at five pm, six pm,
and then seven pm, and then by the time I
was finished my seven o'clock call, it would often be
seven forty five eight o'clock, so I wouldn't eat it
quite late. And then having the kids when they were
really little, you know, really until they started solars, they
didn't take in much, so our dinner time was still
you know, we'd put me in a bed at like,
(08:11):
you know what, sixty six thirty, then we'd come out,
we'd start cooking dinner. We still wouldn't eat till seven
thirty eight. Now that both of the girls are eating
a lot more, we do dinner time at five thirty.
So whatever happens in my workday, my clients know, I
just don't do calls between five and six. I'll do
them earlier, I'll do them later, but that five to
six times, I start cooking dinner at five basically we
all eat as a family at five thirty. And some days, yeah,
(08:32):
I get hungry and I need a little something extra,
particularly if I'm working later, you know, eight o'clock, nine o'clock,
I might have a little snack to keep me going.
And then David will often always have something seven thirty eight,
eight thirty because he gets quite hungry. But we eat
as a family at five thirty, and it's one of
the best things that we've done because, as you mentioned, Susie,
if I was feeding the kids, I'm pretty hungry at
five thirty, so I would either need a really substantial
(08:54):
snack myself, or like a substantial snack earlier, like four o'clock,
or I find I'm picking and I'm great at their dinner,
and then you know, you do the dinner, you do
the bath, you put them to bed, you come back,
and as you mentioned, you've snacked through their dinner, so
you're not actually that hungry. So for our family, I
know it's not going to be for every family, but
for our family, that earlier dinner time and we all
eat together is so it just works really well for us.
(09:17):
And then David'll eat more later if he needs to,
and the kids get that really powerful modeling behavior of
the parents where my girls will be like, what's that?
Can we try that? And then Mia will you know
the other day she tried some capsicum and some spinach.
She's had it before. She's like, I don't like it.
I'm like, no, worries, really, well done. Try Mommy's going
to finish the rest of it. So it's that really
powerful modeling behavior that we do for us small children,
(09:38):
which pays off long term, but in terms of a
more substantial afternoon tea snack if you can't bring your
dinner forward, like you mentioned some of my favorites. And
I was having this conversation with one of my other
clients the other day because she was saying she really
just is starving at that sort of three o'clock mark,
and also doesn't feel satisfied from the traditional snacks. You know,
We've done the boiled eggs of vege sticks, the crackers
(10:01):
and cheese. She's like, they're good, but I'm not satisfied.
I'm still needing more. And that's where she's like, I
kind of go to the pantra. I might have like
a chip or two or a cracker, and then that
turns into a few more and a few more and
before you know it. Like you mentioned, it's very easy
to binge in a high bag of potato chips because really
what you've had just doesn't touch the signs. So we
talked about almost like a mini meal for her around
(10:22):
that three pm mark, and sure she can reduce the
portion of dinner later on if she's not hungry. But
really it's such a long stretch. Most people have their
lunch at around you know, twelve or one o'clock, and
if you're not eating dinner till seven, seven thirty eight o'clock,
it's a really really long stretch in between. You almost
do need another meal or a mini meal around that
you know, three pm mark. So some of my favorites.
(10:44):
I love a good cheer pudding, like you've got healthy fat,
you've got fiber. It's so filling, but I always like
to top it with a bit of higher protein yoga
to get that protein hit in. I like a couple
of boiled eggs with some veggie sticks and some grain crackers.
That's a really nice, higher protein, higher fiber based snack.
The multi grain rice cakes with a tina tuna and
some fresh tomatoes or cucumber chopped up. I love a smoothie.
(11:06):
It doesn't have to be as well rounded as a
breakfast SMOOTHI or as high calorie. It doesn't have to
be four five, six hundred calories like you do for
a meal. But it could just be a smoothie with
some cold water or some almond milk, a little bit
of creatine to support your cognition, your muscle, some protein
powder for a bit of sweetness, and just some berries
and some spinach. That's a fairly lean SMOOTHI. It's getting
in some good nutrients. It's filling because it's a really
(11:28):
good cup of liquid. It's high protein, it's got some
fiber from the berries in the spinach. What other options
a slice of good quality toasts with some cottage cheese
and some cinnamon on top, or some cottage cheese, tomato,
fresh basil, or just a smaller portion of breakfast like
often my clients will make, say like overnight oats or something,
just a smaller portion of that in the afternoon. It's sweet,
(11:49):
it's filling. If you're getting some good protein powder or
some high protein yogurt in there, it's quite high protein
as well. And then The other option my client used
the other day. She'd had a lunch, she'd gone off
to run some errands, and she was at the local
Westfield and she was like, oh my gosh, I'm starving,
Like what can I do? I can run into coals,
but she's like, can I have like a like a
tuna sushi roll? And I was like, yeah, that's a
great option. So I think she ended up having one
(12:10):
or two tuna and avocado sushi rolls. She nipped into
coals and got those little snackable those mini cucumbers, and
she's like, that can be going all afternoon and into
like a later dinner later on. She got home, she
saw the kids out, she put them to bed, and
then she started cooking her dinner later on, and she
wasn't tempted at all to snack because she was so
satisfied from the sushi. Had had a bit of tuna in
there for some protein, and it had some healthy fats
(12:32):
in there from the avocado, and then she had that
crunch factor from the little mini cucumbers as well. So
you can be quite creative in the afternoon. But what
I find, Susie, is that so many of my clients
fear the calories, like they're like, oh, I don't want
to have, you know, a two three hundred calorie afternoon
tea snack, because you know, I really want to lose
some weight. But the reality is, if you're not fueling
yourself properly in the afternoon, you'll end up over eating later.
(12:55):
So a lot of us fear having, say children fifty
calories as an afternoon tea snack, and then we'll go
on eat five hundred calories later because we're oversnacking and
we're overdoing it on some of those ultra process foods.
So don't fear fueling your body properly when you're genuinely hungry.
A lot of times what happens is you don't do that,
and then the floodgates open and you end up overeating
way more calories later on later at night, which is
(13:18):
an ideal from like a sleep perspective either. So I
think the bottom line here is to really lean into
that in the afternoon, if you are hungry, choose something
with a bit of protein, a bit of healthy fats,
and just more substantial than a usually but or more
substantial than a cup of green tea. And you know,
one boiled egg. It has to be quite filling in
order to actually touch the sides and get you through
(13:38):
it at nighttime, all dinner time.
Speaker 1 (13:40):
True, because I think it's really important to remember that
snack food psychologically is such we don't register it.
Speaker 3 (13:47):
You've really got to.
Speaker 1 (13:48):
Make sure a snack food, whether it's a bar or
a bite or whatever, the choice is, particularly when you're
on the run, because that's one of the issues I
find with busy women. They're out and about so they
don't necessarily have time to prepare something, which I get,
which is why le Anne, I'm a big fan of
a mini wrap. Now we've spoken about wraps before because
they are much more processed than bread. But for busy people,
I find you can put some leftover chicken or tuna
(14:10):
or egg, some leaves, some cheese, make it the night before,
wrap it up. It keeps pretty well on the go
because most of us are out and about, or at
least if you are going to grab a bar, you
are going to grab a packet of roasted faber beans,
take your cut up veggies with you to give you
that bulk that will fill you up. Because in general,
we want to put an end to that mindless munching,
of just grabbing bits and pieces all the time and
(14:31):
really just commit to meals, not just snacking. So hopefully
that gives you a few little strategies to take control
because so many people feel guilty and gross because they
don't then have overeaten in the afternoon. They don't know
where that to have dinner, you know, so really it's
sometimes deciding are you actually better to have the dinner
earlier or have more at lunch and afternoon tea so
dinner can be that lighter top up, knowing it's a
(14:53):
risky period for many people that late afternoon hunger.
Speaker 3 (14:57):
All right, le.
Speaker 1 (14:58):
Anne Well I cross dart on Instagram recently. That made
me stop and take a quick photo because sometimes you
see nutrition data and just before we popped on the potty,
there was a headline of menopausal women to benefit from
eating milk chocolate, and we clicked on that and we
soon realized that it perhaps.
Speaker 3 (15:15):
Was a little too good to be true.
Speaker 1 (15:17):
But this was some data from a very well known
physiologist online, and it was some really strong data to
show that aging populations in a big study which I'll
go through in a minute, had a forty nine percent
reduced risk of developing Alzheimer's disease when they had high
blood levels of DHA, and I just went, wow, that
(15:38):
is massive because DHA is one of the long chain
Amiga three fats. The other one is EPA, and these
are the very special fats that you really only find
in large amounts concentrated amounts in seafood and in particular
oily fish because it's the type of fat. It's found
in higher amounts in oily fish like our salmon in particular.
And we know that about ten percent of austrains get
(16:01):
the optimal or recommended amounts of these very important fats,
and that's really low because we've known for a long
time that Amega three fats are particularly beneficial when it
comes to reducing disease risk. But I think this was
on my mind and I really triaked my interests because
so many people I guarantee you you know someone who
has Olzheimer's disease, ors family has our Cheimer's disease or
(16:22):
early onset dementia. So as we're living longer lives and
we want to have long, healthy, functionally fit lives, we
also need our cognition to be working as well, there's
no good to be lived to one hundred if your
brain's not working very well.
Speaker 3 (16:34):
So I just love this.
Speaker 1 (16:35):
So I'll read out some of the study because it's
actually very interesting because it tracks from a long term
study and these were actually results that were replicated fifteen
years later in the children of the people from the
original study. So basically it's a long term observational study
about a large group of people, the Fromingham Offspring Study,
(16:56):
and specifically this data was looking at almost fifteen hundred
participants who were older than sixty five, so certainly looking
at aging well and older populations, and at the time
they first assessed them, there was fifteen hundred of these
patients who were dementia free. So it's a big study,
there's lots of people in it. But this was a
cohort of people in that older age bracket and they
(17:17):
take bloods regularly. It's not specifically looking at a diet study.
It's just observing these people over time, and basically that
the data showed that those who were in the lowest
risk of developing dementia compared to those who developed a
full Alzheimer's disease when they had high blood levels of
this DHA, they had forty nine percent lower risk as
(17:38):
I had mentioned, but interestingly they findings were similar to
those found in the original research group, which is the
original Firmingham Heart Study cohort, and those in the highest
intake of DHA had a forty seven percent reduction in
the risk of developing dementia. So this is very similar
data to basically show it's really important to pay attention
(18:01):
to the types of fats in your diet and basically
eat a lot more fish. Because the current recommendations in
Australia from the Heart Foundation are for austrains to have
two fish meals per week. I think it should be
double that, and I should declare I do consult to
Tassel and have done for a long time. But that's
the reason because I know as a dietician how important
oily fish and fish in general is for us. Now,
(18:22):
all seafood will have small amounts of this DHA and EPA,
but particularly it is the oily fish. So the salmon,
unfortunately tin tunea doesn't have a huge amount, but things
like sardines macro does, and even whitefish like barramundi, shellfish
like prawns, you do get some, but I would be
encouraging all of us really to increase our intake of
fish if you like it, and that can be as
(18:43):
simple as having some tin salmon in the salad and
then a fish meal once or twice a week. You
can really spread it out with different types. And talked
earlier about wraps. You know, smoked salmon can be a
great addition if you like it with a bit of
avol and a wrap. Very high in getting those doses
because you actually land don't need a lot to get
your daily intake of dhaapa. And when I was back
studying at the University of Wollongong over twenty five years ago,
(19:04):
the experts then in a Mega three and their particular
interest was in blood pressure, would say that you need
a gram of dha epa combined per day minimum. So
for those and we're talk in a minute fit if
you don't like seafood, because that's a very common question.
If you're supplementing it, which is certainly an option and
looking for different varieties, it's usually about three regular fish
(19:25):
or capsules to get to that gram of epa dha
per day, or it might just be one or two
of the super strength ones that double those concentrations. But
in food terms, it's only about one hundred grams of salmon.
Because it's so concentrated, you get a lot in quite
a small amount. So like many foods, you better to
have small amounts regularly than a massive two hundred gram
fill it. You better just split it over two days
to give yourselves opportunity for maximum assimilation. So, yeah, I
(19:49):
thought it was just really powerful data to show how
important it is over our life to have these dietary
patterns which skew towards these key foods. And if you
like seafood and fish, and I know it's quite expensive
at the moment, mixing it up with tin varieties is
a great way to really bump up your intake of
those essential fats, particularly if you have a family history
of dementia or early on set Alzheimer's. It's just a
(20:11):
no brainer. Pardon the pardon for me, But let's talk
about lean for those who don't like seafood, because we
know that can be a real issue. What would your
recommendations be.
Speaker 2 (20:20):
Yeah, And before I do that, I'll just say, and
this is purely anecdotal, both of my grandparents on my
dad's side had Alzheimer's dementia, so it's really I guess important. Well,
even as a kid growing up, like obviously we'd see
them a lot. I never once saw my grandparents eat
fish or salmon like fish maybe, but never salmon like
I don't know if it just wasn't done a whole
lot in that area. My mum, being of Malaysian background,
(20:42):
I've grown up and she's always had fish and salmon
like it was something that I think for her culture,
like fish and salmon was always a very popular part
of the cuisine. But my dad's grandparents very Caucasian. They
would just meet treuvech always just mean three beach, and
even as they got a bit older, if their chewing
wasn't so great, they went to more like a bit
of soft chicken or a little bit of sort of
like turkey or ham or something. They never really fell
(21:04):
back on like fish or salmon. So I just never
really saw them eat it. And they both developed, i'd
say at quite a younger age, like at some stage
in their seventies the first signs of it, and then
essentially both passed away from the side effects of that one,
you know, passed away from a fall and one had
another fall and had a stroke associated with that, and
you know that would big fools risks because of the
(21:25):
Alzheimer's as well. So I think it is really important
that we start these habits now. We don't wait till
we get to our sixty seventies eighties and go, oh,
I need to increase my salmon intake. It's really important,
particularly if you have children, to get them into the
regular habit of having fish and salmon. I've given my
two girls salmon since basically they started solids. And one
of my friends the other day was like, oh, how
(21:45):
do you get your kids to eat salmon? My kids
won't touch it, And again it's something that's just been
so familiar. David and I eat it two three times
a week. We always just put it on the girl's plates.
If they don't eat it, I don't make a fuss
about it. But as they've gotten a bit older and
they can have a little bit more salt. Babies don't
really have you shouldn't give them much salt, but David
always does a ton of salt on the skin of
the salmon, makes it really crispy. Both of them just
(22:06):
love that. I think probably just because it's salty, but peck,
I'll take the wind. They don't really eat much salt,
so they're having a bit of salted salmon skin with
the salt on. And the skin in particular has the
highest amount of Amiga trees as well, So a lot
of my clients will say, oh, do I need to
buy it with the skin on? Can I have it
with the skin off? If you like it, if you're
tolerate it, put some salt on, crispin it up. The
skin of the salmon is the highest amount of Amiga three,
(22:28):
so definitely don't throw that away.
Speaker 1 (22:30):
Yeah, two thirds is sort of the skin. So it
actually really interesting if you like it. Yeah.
Speaker 2 (22:35):
Yeah, And if you don't, it's hard because I've been with,
you know, at a really nice restaurant with girlfriends before
and they might order the salmon and they're like, oh,
I don't like the skin, and I'm like, ihll have it,
and they're like really, I'm like, yeah, give me a
salmon skin.
Speaker 3 (22:45):
I'll have it because it's so good for you.
Speaker 2 (22:47):
So again, if you're sort of sitting on the fence
and you're like, oh, I don't really like it, but
I'll eat it, definitely eat it because it's so important
for you. And I often say that to my clients, like,
if you have a strong dislike, or you have an allergy,
or you'll practically gas bagging to get it down, don't
eat it and find another way to get your Amiga
threes in. But if you're someone that's like, look, I
don't really love salmon, but like, I'll eat it, I
(23:07):
say to my clients that's where if you're sitting on
the fence, I'm going to kick up the button. I'm
going to make you have it because I know how
powerful and Mega three's are in terms of the inflammation
pathways in our body and also reducing our risk of
diseases and that sort of thing. So if you're not
don't totally hate it, but you're kind of like, oh,
I can tolerated. I'll eat it if I have to
absolutely make sure you're having it a few times a
(23:29):
week because it is so powerful and you don't just
have to have a salmon fill it. You can crush
it up, mix it with a bit of you know,
potato dill, and make it into like salmon patties if
you want, or you can mix it through like a
beautiful risotto. You don't just have a plain salmon philip,
because it is quite a strong taste, I would say,
so mix it in with things and make sure that
you can kind of mask that strong flavor if that's
(23:51):
the sort of thing that turns you off a little bit.
But where possible, try and eat the skin. And even
when my kids are really little, I would, you know,
chop up the skin as well, mix it all and
then make it into some sort of like salmon patty
or put it into a risotto, but chop the skin
up as well, so again they're getting that really high
dose of AMGA three as well. Onto your next question
about plant based sauces. Of course, if you're not just
(24:12):
a fan of the flavor, go to like AMGA three capsules,
And like Susie said, there are many brands that do
high doses of that, and most Amega three capsules are
like horse tablets. They're enormous. They're so massive. So the
less capsules you can take, in my opinion, the better.
So i'd always get a client to recommend a higher
strength one if you don't, if you have an allergy,
if you're you know, plant based vegan, the next best
(24:34):
thing you can do is actually algae oil, and that's
got a quite high amount of plant based Amega three's,
which is the AJ isn't al Yeah, you're right, heard
of mind like needs more caffeine in today? So yeah,
and through diet a salmon, oilyfish, mackerel, sardines, what else.
And then your plant based sauces, your cheer seeds, your walnut,
(24:55):
your flax seeds, you know, your burg and soil in.
Any of those nuts and seeds are really really bad
to get your plant based sources in, but unfortunately they're
just nowhere near as powerful as something like a piece
of salmon is. So again, if you're sitting on the
fence and you're like, I don't really love it, but
I can need it if I need to, you're just
going to get ten times more bang for your buck
than having to add consistently multiple spoons of these nuts
(25:18):
and seeds throughout the day. It's just a lot easier
to get salmon in, but for those who can't, you
will need to get your healthy nuts and seeds in
alongside very likely something like an algae oil as well.
Speaker 1 (25:29):
All right, Lynn, Well, moving on to our product review
of the week, I haven't been to Audi to check
these out yet, but a very kind listener took a
snapshot of them because Audi has got some new I
think they're actually fresh maybe frozen meals, and they're coming
under the branding Energized Calorie Control, so I thought, we
haven't done an AUDI product for a while, so I
have at look at them.
Speaker 3 (25:49):
Because while they had the.
Speaker 1 (25:50):
Fit meal range, which was higher in protein certainly, and
they had a couple of lower cub options. I think
there was a chicken with a pea mash and then
there was also a burner. But these are sort of
more a smaller portion and really targeting calories. So the
one that I've been sent is Cheriaki Chicken. It's a
three hundred and fifty gramd bowl, which is not overly large.
(26:13):
It does have four point five health stars, but we
will decide that in a minute, and yeah, let's have
a look at it. So per serve three forty calories.
It's got almost thirty five grams of protein lam, which
is high.
Speaker 3 (26:24):
That's huge.
Speaker 1 (26:25):
Yeah, that is really high for a small three fifty
grand product. Thirteen grams of fat, but quite low fat
at just three point seven grams per hundred and the
carbohydrates and only sixteen point five per c, which is
very low, a massive eight point eight grams of five
are huge, and six hundred and nine milligrams of sodium,
which is actually pretty low for a meal. When I
(26:46):
look at the ingredients, it's a thirty two percent vegetable
mixes the base, which is actually nice to see with cabbage, capsicum, carrot,
spring onion, followed by twenty six percent chicken, which is
very high, and then fourteen percent tariarchy sauce which has
a few little additives in it, but overall this is
one of the best frozen meals I've seen at that
(27:07):
price point, which I can't tell you what it is,
but it won't be high. Ping Audi and at those macros.
Speaker 2 (27:13):
You missed the bottom line of the ingredients. You've got
eda marmoe beans fourteen percent and coliflower fourteen percent right
on the bottom line. Because I was looking at the
fiber and I was like, how the heck are you
getting eight point eight grams of dietary fiber with that?
It's the ata marmo beans and the cauliflower us that's
what's booting it and giving the protein a little bit
of boost.
Speaker 3 (27:30):
Yeah, it's great. Yeah, massive fan.
Speaker 1 (27:32):
I haven't tasted them, but certainly I would be recommending them.
I think that their carbohydrate load calories are beautiful and
a really high protein light meal nighttime or even lunch
really if you had a piece of fruit with it
to give a bit more carb in the day, whereas
at night. It's perfect for all the ladies who have
had enough monoon snack and just need a quick light
dinner and aren't cooking. So yeah, big fan, and I
(27:53):
will take myself off to Audi and see which other
ranges they've got in that it does say on the
front packet for limited time only, which makes me upset,
but yeah, we'll see. But I yeah, this top marks
for me. In I'd say that's probably one of the
best frozen meals I've seen at that calorie level nutritionally.
Speaker 2 (28:09):
Ever, Yeah, and for some people. You got to appreciate
that we're not talking. We can't really make an assumption
for everybody. I would say for the bulk of my clients,
that's too low. Three hundred thirty calories and a meal
fifteen grams of carbs, that's too low. So if it
was me with majority of my clients, I'd be serving
that with a bit of brown rice or a couple
of pieces of fruit or something like that, just to
bump up the overall calorie load and carb load, because
(28:31):
we do know that a lot of times if you
underdo it in your main meals, you kind of open
the floodgates for that, you know, later on snacking. So
it is something that is great calorie and macro wise,
but if you are living in a larger body, you're
quite active, you are genuinely quite hungry. This isn't a
large portion. So although it might be low calorie, low carb,
high protein, it might tick all the boxes, just have
(28:54):
it and sit with it, and if you realize that
you're still quite hungry, you're far better off to add
a little something too that a good quality slice of bread,
you know, half a cup of brown rice, a nice
piece of fruit afterwards, a banana or something, just to
bump that up that little bit more, rather than sort
of eating it, not feeling satisfied and then going and
having six timntams after dinner. So I just wanted to
(29:15):
make people aware of that it is quite low calorie.
So depending on your requirements, you may be somebody who
needs to add a little something to that meal just
to kind of round it off that little bit more.
Speaker 1 (29:25):
Sure, it's a very light dinner like it's actually better
as a lunch if you add something to it. But
I think it's you know, at times we only need
just quick options. So yeah, no, I really like it though,
And I'll have a look and find it if there's
any other varieties, and we'll come back to you on
that in the next week or two. All rightly, and
you want to have a go, you want to have
a chat today?
Speaker 3 (29:43):
A listener question or.
Speaker 2 (29:44):
I could take over that last section a listener question.
I've been hearing a lot about the carnival diet. Is
it a good option? So correct me if I'm wrong.
The carnival diet is more like a kidogenic diet. Isn't
it just very low carb, high meat.
Speaker 1 (29:55):
Isn't it carnival diet in this entirely meat and animal
products excluding all other foods, which includes meat, fish, and
other animal foods like eggs, and certain dairy products excluding fruits, vegetables,
legg jums, grains, nuts, and seeds. Now, as dieticians land
and I love vegetables, so it's probably unlikely we're going
to be fans of it.
Speaker 3 (30:16):
But what do you think, land, Well.
Speaker 2 (30:17):
I just think why, yeah, why would you do that
to yourself? But you know, for people who might have
sensitive tummies and they for a short period of time
cut out carbohydrates and cut out fruit, they often will
feel a little bit better initially because sometimes some of
those carbohydrates people who a bit sensitive the flodmat content
then can contribute to a little bit of extra bloating
(30:38):
or every gram of carbohydrate you eat, your body stores
two to three grams of water. That's very normal, it's science.
So when people cut carb out of their diet, they
remove all the breads and the pastas and the biscuits,
they feel leaner for the first couple of days, the
first week or two, the scales do a big drop
and people think, oh my goodness, this is amazing. But
long term, you're not getting in really any fiber. When
(31:01):
we know that fiber is like magic for your body
and improves your gut health. It helps things work properly
digestion wise. You know, your gut health is linked to
your immunity, your mental health. It's so important for so
many reasons within your body so you're getting a huge
lack of fibers, so I imagine that a lot of
people may feel quite constipated. Also, there is very strong
(31:21):
research that too much red meat and too much process
meat definitely aren't good for you in the diets. So
for me, I would never recommend this. You could do
perhaps a modified version, where again I would just consider
that healthy eating. If you wanted to prioritize more red
meats and proteins and have a very you know, limited
amount of carbohydrates, but fill up on all your fruits
and veggies, you can still get a decent amount. I
(31:43):
wouldn't be recommending it, but you can. I think a
modified version of this for some people may work well,
but for me it's more just like a diet. It's
just it's severely restrictive. You're lacking in a lot of
essential nutrients. Your carbs, the good whole grain varieties can
provide things like B vitamins like I would just struggle
to see how you wouldn't have to take multiple, multiple
supplements on a diet like that and then probably still
(32:05):
be quite constipated at the end of the day. So
for me, as dieticians, it's all about balance, and I
just don't see any reason to cut out all of
your fruits and veggies and some of your good quality
hole grains, which again we know there's very strong research
that not only do too much process red meats, and
red meats contribute to worse off health that comes then
when you're not getting enough good quality whole grains, you're
(32:26):
not getting some of the benefits of that either, because
we certainly have research on the flip side of that
to show that your good quality hole grains also help
prevent a lot of different types of diseases as well.
So it's all about balance at the end of the day.
But I think people just like to do these super
restrictive things. See the scale go down and go, oh,
I feel amazing, But you also forget that following something
like this, you probably cut out the heavy pastas and
(32:48):
the biscuits and the snacks and the ultra processed foods
and all the alcohol. That's probably why you feel so
much better, not the fact that you cut out the
majority of the fruits and veggies and the good quality
types of carbs in your diet.
Speaker 1 (33:00):
So fine, people say they do these diets, but that's
convenient dieting for you, Like, they do it occasionally, but
if they're going to a business dinner or party, you know,
they're very happy to ditch it for all the food
that's on off are Like, I just feel like it's
a few extremists and then people just occasionally all eat
a lot more meat, and so I'm doing carnibal diets.
So yeah, I think that there's better diets out there,
(33:21):
knowing and particularly when it comes to red meat, knowing
that the recommendations to reduce the risk of digestive cancers
is it four fifty grams a week or three fifty
grams a week total, So it's a pretty hard diet
to do when you are eating that way. So certainly
for women in digestive comfort, it's certainly not a diet
I either use recommend or have really ever seen any
decent results from either.
Speaker 3 (33:40):
So yeah, I think leave it on the shelf, all right.
Speaker 2 (33:43):
Liam.
Speaker 1 (33:44):
That brings us to the end of the initiation couch
for another week. Please keep telling your friends about us
so we can continue to grow and check us out
our new supplement range designed by dietitians. And we'll see
you next Wednesday for our regular episode.
Speaker 3 (33:55):
Drop have a good
Speaker 2 (33:56):
Week, catch you all next week.
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