0:00

Have you ever thought that maybe the reason

0:02

you're not feeling good on your body or

0:05

you're not losing weight may be because you're

0:07

actually not eating enough? It may come as

0:09

a surprise to hear that we are often

0:11

giving feedback to our clients that they're not

0:13

actually eating enough. So on today's

0:15

episode we share the signs that may indicate

0:18

that you too need a little more nutrition

0:20

to help you reach your overall goals. Hi

0:23

I'm Leanne Ward and I'm Susie Burrell and

0:25

together we bring you The Nutrition Couch, the

0:27

weekly podcast that keeps you up to date

0:29

on everything that you need to know in the

0:31

world of nutrition. As well as

0:33

not eating enough, today we discuss the

0:36

viral oats and o's and peak trend

0:38

or drink should I say on social

0:40

media and we've also found a new

0:42

gluten-free product we think some of our

0:44

gluten-free listeners and our celiac listeners will

0:47

love and our listener question is on

0:49

kids gummies and if or not we

0:51

recommend them. So to kick us off

0:53

today Susie we're chatting all about the

0:55

signs that were just not eating enough

0:58

and I've had numerous client case studies

1:00

when before they've started working with me

1:02

I've asked them you know how are

1:04

they feeling has their energy that sort

1:06

of thing and I really do think

1:08

the power of nutrition is so incredible

1:10

when we get the portions and the

1:12

amount of food right for our body.

1:14

Of course good quality nutrition is important

1:16

but the actual portions and the amount

1:18

we eat is just as important as

1:20

well. So the common signs or symptoms

1:22

if you will that I would say

1:25

for a client or for somebody listening

1:27

at home that you might not be

1:29

eating enough is general fatigue and again fatigue

1:31

can be a number of reasons that might

1:33

be because you're just a tired busy stressed

1:35

out parent it might be because you've had

1:37

a couple of crap nights sleep it could

1:39

be because you have low iron but a

1:41

genuine sign of not eating enough is fatigue

1:43

even after a good night's sleep or after

1:45

spending you know six seven eight hours in

1:47

bed and still waking up feeling fatigue. Another

1:49

two big signs if I have clients that

1:51

are constantly sick like I work within a

1:53

12-week coaching model if within that 12 weeks

1:55

I've had a client that's been sick two

1:57

or three times that's a massive red flag.

2:00

Same deal with injury, often I hear clients

2:02

say, you know, my goal is to squat X

2:05

amount of weight or do X amount of

2:07

chin ups but I haven't been able to

2:09

progress that goal because I'm always injured. Now I've

2:11

got a sore shoulder, now I've got a sore

2:13

leg, I've done another injury. Again, within a

2:15

12-week period, if I'm working with a client

2:17

and they're injured once or twice within that timeframe,

2:19

I'm quite concerned that perhaps they're simply not eating

2:22

enough. Poor recovery as well, if

2:24

you can't do like a back-to-back session

2:26

and it's very different if you've gone

2:28

in and you've lifted the max heavy

2:30

weight in your back squat that you

2:32

possibly got. But if you're really struggling

2:34

to recover between say a basic training

2:36

session, the next day or two, three

2:38

days later, again sick, injured, poor recovery,

2:40

big red flags that you might potentially

2:42

not be eating enough and not being

2:44

able to progress with your training. If

2:46

your goal is to run say 10

2:49

kilometres in the Fonces PB but you just

2:51

haven't been able to get any faster or

2:53

any better with that training, might be

2:55

because you're not actually fueling that training

2:57

session enough. And a big one that

2:59

I see particularly with females is like

3:01

hair falling out or not growing well.

3:04

Weak nails like nail beds or nails

3:06

constantly breaking and like sulking and dry

3:08

skin as well. So hair, skin

3:10

and nails, you can actually tell a lot from the quality

3:13

of nutrition as well. What

3:15

are some big signs for you with your clients? I

3:17

think there's two scenarios that pop up

3:19

in different client groups. So the first

3:22

would be someone who is within three

3:24

to five kilos of their goal weight

3:26

and they exercise a lot. And

3:29

I find that they have often had a

3:32

very healthy diet that's very controlled in

3:34

carbohydrate for a long period of time.

3:37

But nothing's changing. And when I take a

3:39

closer look at their macros, their carbs may

3:41

be down around that 60, 80 grams

3:44

per day, which may be okay for

3:46

someone who's got hormonal issues or very

3:48

inactive. But for someone relatively

3:50

young who's exercising an hour to a

3:52

day, it's grossly inadequate. So

3:55

I find that over time, they've

3:57

become so healthy that they're restricted down

3:59

to a level. that they're basically

4:01

eating very little and also not hungry.

4:03

So if you're not feeling hungry and

4:05

you know that you're not overeating, quite

4:07

possibly it's a sign that you're eating

4:09

too little or specifically too little at

4:11

the wrong times of day. So again,

4:13

I might say clients

4:16

who have reasonably tight

4:18

intake, say between seven and one

4:20

or two, and then the bulk of their

4:22

nutrients have been consumed in the afternoon, evening.

4:25

So timing can also be important. Then

4:27

the other group that I commonly have

4:29

that discussion with is my clients who

4:31

maybe are on a longer term weight

4:33

loss journey. They may be having a

4:35

gold losing 20, 30 kilos over a

4:37

six to 12 month period, and they may have already lost

4:40

half of that. But their diets

4:42

become so much better that it's actually become

4:44

almost too strict. And they've brought the fuel

4:46

down so low that their

4:48

body needs actually more. So again,

4:50

they might only be consuming one

4:52

service carbohydrate at both lunch and

4:54

breakfast. And when I take a closer

4:56

look at the portions or the type of bread they're

4:58

choosing, I find that the carbs have

5:01

gone a little bit too low for their level

5:03

of activity because keep in mind, as you do

5:05

lose weight, you become more efficient in burning calories

5:07

and you actually need more, which is often counterintuitive

5:09

because of course we always think eat less, eat

5:11

less, eat less. Whereas when you're carrying weight, you're

5:14

less efficient, you need less. And then as you

5:16

become fitter and do more and exercise at a

5:18

higher intensity or change your training, you'll actually need

5:20

more fuel. So it's not just a one size

5:22

fits all model, you will have to adjust your

5:24

diet through that process. So they're the

5:26

two common scenarios. I 100% agree the

5:29

general level of fatigue is a big

5:31

one. And I think the other

5:33

sign for me is when you have extreme cravings

5:35

in the afternoon. So by

5:37

absolutely you may experience cravings because

5:39

you've got blood glucose and insulin

5:41

regulation issues. But if

5:44

you do, and you find that

5:46

even though you've eaten healthy, you still get to

5:48

two three so hungry. To me, that's

5:50

a sign you need more fuel in the first half of the

5:52

day. It's not that you're weak or that you need higher levels

5:54

of self control, you Actually, probably just

5:56

need more carbohydrate. And I Find that Anecdotally,

5:59

if my clients are having the radical carbohydrate,

6:01

A quiet street food all afternoon. So.

6:03

Sign your on the right track with your mouth

6:05

and carbohydrate is that you feel full of kind

6:07

of five physically late afternoon As they do, they

6:09

can be a lot top oxidase things that stand

6:12

out to me. And. The to climb

6:14

the client great the that frequently comes up

6:16

with any kind of and i fetishes that

6:18

professor of the were talking about. Eight let's

6:20

cut back he had into next thursday the

6:23

whole dissipated he actually feel inadequately and they're

6:25

getting sheath and run down and not getting

6:27

and nutrition you also may finally and replace.

6:30

Your. Digestion My solid unit by the bathroom is

6:32

regularly, but if if you're used to going

6:34

to the bathroom and caring about every day

6:36

and all as a sudden that sunny every

6:38

second or third day, he might not be

6:40

getting a focus food to your digestive tract.

6:42

that's another sign you actually be in to

6:44

be so so. That's a very powerful indicator.

6:47

He. Hundred percent because less to join tuneless

6:49

punk everything slows down a bit. such. Absolutely

6:51

agree. I think it's a really important topic

6:53

that we cover think we have covered in

6:55

the pockets with force but a really important

6:58

reminder dick is stifled details as to. Eat

7:00

less and less and less and less and is

7:02

gonna come a point west to tide you fatigue

7:04

to enjoy. It is simply not able to

7:06

eat enough nutrients. The your immune system takes

7:08

the heat, your body take the heat you're not

7:11

recovering. Probably you might not even be sleeping as

7:13

well at the quality of your sleep. Smash li

7:15

be impacted as well. So scary And

7:17

I think it's yeah, it's often. Sometimes.

7:20

Were so motivated and fighters but we just

7:22

cut back too much off with cut back

7:24

and in the get that us she may

7:26

need more at the time to set neat

7:28

you're experiencing that city cravings. Nothing changes in

7:30

your body. it's have a look at how

7:33

the hydrate amounts of my not messy fans

7:35

of carbohydrate counting or calorie counting this isn't

7:37

as it had an idea and you can

7:39

just plug in and into our and monitoring

7:41

at like Calorie king and I think the

7:43

fall and give you an idea of carbs

7:46

I didn't see frightened on a daily basis

7:48

or intact will differ but certainly. If you're

7:50

carbohydrate intake is less than sixty or eighty grams

7:52

per day, settling on the lower side although size

7:54

and if you're exercising past and you you are

7:57

highly likely to the the whole lot more than

7:59

that. Or and

8:01

well speaking of cause we thought we talk

8:03

about his friends that had popped up on

8:05

t top site recently. a minute maybe said

8:07

incorrectly but I think it's it's I'd simply

8:09

isn't as soon as early Hampshire and nothing

8:12

because we have freedom of a period of

8:14

us are we have discussed isn't take on

8:16

the footpath many times have plus it's one

8:18

of the new I am simply had dragged.

8:20

This is involved in good taste and in

8:22

some regulation. A very specific medication

8:25

prescription it has very powerful action

8:27

that impacts ads are just his

8:29

speed and an appetite control but

8:31

also impacts the country's directly and

8:33

simulations and production so whenever this

8:35

came out so basically if you

8:37

haven't heard of it it's an

8:39

Id that by creating a drink

8:41

in which she had a weed

8:43

warsaw as he gets a bit

8:45

alliance you live and Monjeza know

8:47

I'm just stare at up to

8:49

like go again it's saw because

8:51

of course I It's a very.

8:53

High. Soluble fiber. And.

8:55

You drink, That's why Sounds ambitious. You're really

8:57

falling out of my lower than others. You

9:00

drink hair and this theory is that it

9:02

will have a very similar effect that all

9:04

those and paid because it will basically slow

9:07

digestion because we know that are themselves have

9:09

one of the lowest. See I have I

9:11

seen the Globe award of How to Hijack

9:13

the which means it can just say instantly

9:16

slowly and racist as I say so need

9:18

the bloodstream Thanks to that are you Besides

9:20

the said blueness didn't create. Different.

9:22

One of them I still eat

9:24

breakfast cereal now insisting I would

9:27

say is it is absolutely fundamentally

9:29

different from As and Hates. Eyes

9:31

and Hate is a very powerful

9:33

molecule. It has a very strong

9:35

positive effect in those who need

9:37

it. This oats and Pace is

9:39

not impacting the pancreas to produce

9:41

more insulin which is why Eyes

9:43

and Picked As which is what

9:45

said powerful so was having and

9:47

out sneak may help to keep

9:49

you full through the morning and

9:51

regulate blood glucose levels. And.

9:53

I think that numbers on ice and pick

9:55

is that it's slice. I just and for

9:57

I think a couple of hours ahead and

9:59

on. The Five Nutrition a say that

10:01

it was twenty four hour delay gastric

10:04

emptying which is not true. A couple

10:06

of extra hours that slows down sweaty

10:08

project so as hungry as often as

10:10

sesame even know you might feel satisfied

10:13

through the morning if you have or

10:15

make the thing. Though. Is nothing

10:17

really similar to ours and take it home?

10:19

Misleading and in I think I made me

10:21

laugh as if he didn't have been. Taking

10:24

the thing can actually cause significant testing and

10:26

to say it is because I probably should.

10:28

in hindsight google fiber and if you were

10:30

to go and had the strength of take

10:33

to and today it is certainly. A

10:35

systemic or I think get over

10:37

there and. Nothing's. Really effective educated

10:39

folks and going to be very clear

10:41

that there is no truth to replicate

10:43

the effect of Over and it Over

10:46

Pick is a very specific medication for

10:48

very specific glucose and insulin regulation issues.

10:50

The white last benefits associated with that

10:52

a secondary to the homeowner impact that

10:54

it has an effort stream has none

10:56

of those effect that is not could

10:59

not have the remotely compared to ours.

11:01

The pits artful even if a cookie

11:03

fuller you ate a little bit less

11:05

as a result for I haven't actually

11:07

have. Anyone who said that? try to. But

11:10

it certainly been away with the mainstream media

11:12

because of course anything with us and medication

11:14

or is crazy say yes I think to

11:16

say well away And if you're going to

11:18

enjoy Ice in the Morning as a stunning

11:20

success yeah you're absolutely fine to have it

11:22

with imposing our get a Verizon that will

11:24

probably take a full into websites but know

11:26

it is not receiving any way shape or

11:28

form for the effect of open book. Lists

11:32

quite literally employed by strength. That's what it.

11:34

Is. And student a d fond of that

11:36

helps you to feel fuller after a meal

11:38

of should eat less throughout the day in

11:40

his or problem with on it's own. Smoother and

11:42

lime juice you can't really go to wrong. I

11:45

com as it would take that fabulous

11:47

each if you feel like it is

11:49

hoping you're benefitting you writers. Nothing against

11:51

this but I think that when people

11:53

compare it to a very particular. Prescription.

11:56

medication that so we have a bit of an

11:58

issue rather to thirty fundamental different things like you

12:01

mentioned. So we don't really have a I guess

12:03

a disagreement of it from a health

12:05

perspective but I think the bottom line is if the

12:07

goal is weight loss your calories have to be in

12:09

check. So this is the only thing you're having and

12:11

you're having this drink multiple times a day, will

12:14

you lose weight? Yes but guess what

12:16

you're lacking in some serious macronutrients and

12:18

micronutrients throughout the day. It doesn't really

12:20

have much protein in there. Yes it's

12:22

got a good amount of fiber and

12:24

it's got some carbohydrate in there but

12:26

you're severely lacking the healthy fats which

12:28

are needed for sale of production, hair,

12:31

skin and nails, hormones and you're lacking

12:33

protein which ideally is one

12:35

of the best things from a fat loss perspective to

12:37

help you metabolically. So I'm not sure if people are

12:40

drinking just a cup of it a day or they're

12:42

replacing all of their meals with it. Like I haven't

12:44

caught up with it too much to know how

12:46

it's recommended but I certainly wouldn't be recommending it

12:48

more than like once a day if you wanted

12:51

to give it a go because I think that

12:53

the quality of your meals absolutely matters and if

12:55

you're using this to replace meals it is certainly

12:57

not like a mere replacement or anything like that.

12:59

I would just have a couple of six of

13:01

it before meal which may help you feel a

13:04

little bit more fuller or more satisfied but I

13:06

certainly wouldn't be calling it a meal or replacing

13:08

it with a meal at all. Well the thing

13:10

about it is it's pure carbohydrates as well.

13:12

Like if you were making a balanced meal

13:15

with oats you would be

13:17

adding protein powder or you would be adding protein

13:19

yogurt to get a macro balance of say 20

13:21

grams of carbs from the oats and same amount

13:23

of protein to match and

13:25

regulate insulin levels and keep you fuller for longer.

13:27

So I always say to clients this is relevant

13:29

coming into winter if you're going on to oats

13:32

first of all stick to whole rolled

13:34

oats quick oats are processed they're

13:36

still better than a processed flake-track cereal or

13:39

white toast but they're not as good as

13:41

whole oats so you're certainly better to invest

13:43

in those if you're making bircher bowls etc.

13:46

Then you're definitely better to mix it

13:48

with some protein even some good fats

13:50

some chia or some potatoes again

13:53

that will help to slow digestion and that will create

13:55

a meal that is say more like three four hundred

13:57

calories a decent amount of good fat a decent amount

13:59

of protein carbohydrates, that's going to actually

14:01

be better for your blood glucose control

14:03

than just that plain oats anyway. If

14:06

you are trying to create a very filling breakfast

14:08

option that matches, say, eggs on toast in terms

14:10

of protein and carbohydrate amount, that is relevant, I

14:12

think, because it is quick cook oat season. And

14:15

just also be mindful that there's

14:17

so many different oat products in the supermarket. And I

14:19

remember comparing them last year. And I think a plain

14:21

quick cook oats had no sugar added, but some of

14:23

the ones with honey had 17 grams

14:25

of sugar in the flavor. So really make

14:27

sure that if you are buying packet oats,

14:29

that you're getting no added sugar options and

14:31

then sweetening perhaps a cinnamon or something like

14:33

some vanilla essence or fresh fruit. Or

14:36

I'd go for a whole rolled oat and again

14:38

sweeten with the fruit itself or a no sugar

14:40

syrup. So you can get maple syrup with no

14:42

sugar right now as well to create the

14:44

balance because sure you can have oats, but

14:46

there's certainly plenty of really sugary varieties that are

14:49

out there. So you do have to be

14:51

careful like all packaged foods to make sure that

14:53

they're perhaps not a sweetened variety that you

14:55

inadvertently picking up same as yogurt of course. At

14:58

least I might do this segment with a

15:00

best soundness product this week. Now I'll be

15:02

very honest with you, my gluten free knowledge

15:04

is not amazing. I think I've got two

15:06

celiacs on my books at the moment because

15:09

it's really not my area of expertise.

15:11

If I have autoimmune girls who come

15:13

with insulin resistance or PCOS and they've

15:16

also got celiacs, no problem. But I

15:18

certainly am not an intolerant specialist by

15:20

any means. So I was

15:22

very excited this week because the client

15:24

actually shared this product which

15:26

I had never seen and it was the

15:29

Woolworth Free from

15:31

gluten for seeded bagels. Now

15:34

Leanne, I love a bagel particularly when I'm

15:36

in New York having them. 100% natively thousand.

15:39

Because to me it's sort of a food

15:42

that you have when you travel and it's a

15:44

special occasion. You've got a beautiful deli in New

15:47

York and have the flavored cream cheese and lox

15:49

and you know a gorgeous experience. But I certainly

15:51

don't tend to have them here in Australia and

15:53

the reason is that they are quite refined in

15:55

carbohydrate. A typical bagel that you'll get in sort

15:58

of cafes, that good old blueberry bagel. or

16:00

the seeded one, they come in at about 60

16:02

to 80 grams of carbohydrate. Because if you think

16:04

about that density of the dough, you can see

16:07

how much is in there. The seeds might be

16:09

on the outside, but they're not all through the

16:11

middle. It's that really white refined flour and it's

16:13

such a concentrated amount of carbohydrate. And

16:15

for reference, two slices of Bergen bread's

16:18

got about 24 grams of carbohydrate. So 60 to 80

16:20

in a single bagel is huge. And it's

16:24

also extremely high GI. So when we

16:26

talk about glycemic index or how quickly

16:28

the carbohydrates are ingested, bagels are

16:30

right up there. And so certainly there's something that

16:32

I would say, have if you're going to a

16:34

bagel shop or if you're traveling, I certainly wouldn't

16:36

have them as the carbohydrate of daily choice. So

16:39

when my client told me she was having a

16:41

bagel every day, I was like ready to give

16:43

the talk about what's in bagels. And

16:46

then I had a look and

16:48

I was like, oh, that's actually

16:50

quite interesting nutrition. But I won't say my thoughts

16:53

till you hear it because you have a more

16:55

distending eye than I. But these bagels, which are

16:57

a seeded variety, come in

16:59

at just over 150 calories per serve, which

17:02

is pretty low. 2.7 grams of protein, 4.3 grams

17:04

of fat, but just 25 grams of carbohydrate and

17:10

6.8 grams of dietary fiber. And I said to

17:12

her, wow, I've never seen a bagel like that

17:14

before. Now I'll give you some insight into nutritionals

17:17

because again, as I said, Leanne's one of the

17:19

gut specialists that I just might have some thoughts.

17:22

It rates as a low of 4.5

17:24

health stars and the ingredients are water,

17:26

modified tapioca starch, rice flour, vegetable oil,

17:28

potato starch, seeds at 3.5%. So not

17:30

overly high, but better than nothing. Sugar

17:33

is added, psyllium husk powder, which is

17:36

why we're getting that reasonably high fiber

17:38

intake, corn syrup, corn starch, egg white

17:40

powder, vegetable gums, yeast, eye-dye salt, soy

17:42

flour, human descent,

17:44

preservative, which is sorbic acid,

17:46

which can be sometimes, I'm not sure if that

17:48

one causes drama, but we have to be sometimes

17:51

careful with preservatives and natural flavor.

17:53

So I think my

17:55

position is It's certainly

17:57

nutritionally from. The macros are reasonably

17:59

good. The Terrorists we need

18:01

to rape her. The present: Fiennes. Is

18:04

very difficult for got gluten free bread

18:06

in a serious that high school i'm

18:08

from my clients description she really like

18:10

the posted this by.with very. Tasty,

18:13

Butler yeah I wanna ask you what your

18:15

thoughts were on that ingredient pro far we

18:17

to process so we to out for process

18:20

to give it the stamp of approval. the

18:22

new she suggests. Feel. Of there's

18:24

certainly a father to range of gluten free products

18:26

from the markets in there was five or ten

18:28

years ago. I remember when I first graduated as

18:30

a Dyson Tim's so use the guy's A was

18:32

it was hard going. If you celia they were

18:34

not many things and you know that entice. Very

18:36

great a that you absolutely had to twist in

18:38

there was no getting away with you know, normal.

18:40

Couldn't read by luckless. I still teach the

18:42

come along like. This in terms of

18:44

when you look at them backwards and the

18:46

calories or it works it. It's really great

18:48

player but you treat your goal is that last

18:51

the ingredients a pretty good is it over

18:53

fun part? absolutely but like it's a bagel

18:55

how do you make it otherwise it it's gonna

18:57

be good for you can't use wheat flour, it's

18:59

not gonna ride like a normal bike or

19:01

does I like the addition of psyllium husk

19:03

from someone who is quite sensitive in the estimates

19:06

and I know a lot of my clients

19:08

with ideas are very sensitive as laughs often

19:10

brands we use different types of prevent excited at

19:12

the five rinse to six point. Eight Grams is

19:14

a lot of father, but I love that the

19:16

book is coming from the slave asking sees speakers

19:18

if they would add something like anyone. Or chicory

19:20

route that would really sells the know the

19:23

sensitive as. I

19:25

like the additional fibrous psyllium. It's very gentle

19:28

and talking in that i will type of.

19:30

Father's also everybody but a lot more gentle

19:32

illness sensitive to me. I would love to

19:34

see a high percent should see that. three

19:37

point five percent. Is very low obviously

19:39

sprinkled Rodham. A the no actually through

19:41

the bagels has better things and I

19:43

think as long as you're putting some.

19:45

Sort of good proteins set on

19:47

an unthinking screams. Ease and a bit

19:49

of smoked salmon. Maybe some college season since

19:52

sliced tomato, fresh basil, that sort of thing

19:54

we can even do. You know, public exits and

19:56

roasted veggies or something on top of the lead? A

19:58

lovely so I think as a base. From

20:00

a gluten-free perspective, this one's a winner.

20:02

It's pretty good. There are certainly sometimes some gluten-free

20:04

bread that are healthier ingredient wise but if you're

20:06

a bagel lover and if your client reports that

20:09

it tastes pretty good, I don't have an issue

20:11

with this at all and you know what? This

20:13

is probably better macronutrient nutrition wise,

20:15

like nutrition panel wise and a lot of the

20:17

standard bagels on the market. So I'd probably, if

20:19

I have a client that loves bagels and they

20:22

didn't need gluten free, I might even recommend something

20:24

like this because as you said the carbohydrate content

20:26

is a lot lower and it's very calorie controlled

20:28

unlike some of the other bagels which can easily

20:31

be 200-300 grams plus and far

20:33

more carbohydrate. So I don't have a problem with it.

20:35

I think you just need to be wary of the

20:37

toppings and if the goal is about loss, really trying

20:39

to get some sort of protein on top of that.

20:41

Well good. I'm so happy because I thought

20:44

it was pretty good and I just wanted

20:46

to double check with my associate and her

20:48

expertise. So yeah, that was a great find. So checking

20:50

them out. They're in the gluten-free section of Woolies and

20:52

that's the gluten-free Woolworth brand seeded bagel and they haven't

20:54

given Woolies a bit of a wrap for a few

20:56

weeks. So they finally come good with the products. They're

20:59

in our good books again. So well done. Can I

21:01

quickly say something about the Hellstar rating though?

21:03

Yes, definitely. I think a

21:05

lot of people don't understand that when stars are

21:07

given to a Hellstar rating, there's a certain set

21:10

of criterias within this. I was just having a

21:12

conversation with my client the other day and she's

21:14

like, I can't believe this frozen pizza has, it

21:16

was like four stars. And a lot of people

21:18

don't understand that when they're using the Hellstar rating,

21:21

they're comparing similar products within that category. So this

21:23

bagel has 4.5 Hellstar compared to other

21:27

bagels on the market, right? It's not saying

21:29

that this product overall is 4.5 out of

21:32

5. So you're not saying that this bagel

21:34

is better than Greek yogurt. We're not

21:36

saying that this bagel is better than say

21:38

dense seeded soylin bread. What we're saying is

21:40

that compared to all of the other similar

21:42

bagels on the market, not just gluten-free ones,

21:44

just bagels in general, this is 4.5 stars.

21:46

So compared to all of

21:49

the bagels, this is a better product than

21:51

the majority of bagels out there. Like I

21:53

said to my client, within the frozen pizza

21:55

section, that frozen pizza she had picked up

21:57

was a better option than the majority of

21:59

the the other frozen pizzas. Is frozen

22:01

pizza 4.5 out of 5 stars compared to

22:03

all the other foods? No but it is

22:06

better than the other frozen pizzas within that

22:08

category. So just be aware if you're picking

22:10

up products with health star ratings, no worries

22:12

but you're only comparing that to similar products.

22:15

If you pick up a muesli bar and

22:17

it's got 5 stars, it's better than a

22:19

lot of the other muesli bars in the

22:21

muesli bar category compared to the amount of

22:24

sugars lower, the fibers higher, saturated fats lower.

22:26

As an example, you're not saying that a

22:28

muesli bar is better than say extra

22:31

virgin olive oil or fresh vanilla salmon.

22:33

May I ask what pizza

22:35

was? That was 4 stars. Was it the FroPro?

22:37

I think so, yeah. Yeah. Because it was higher

22:39

protein, higher fiber and it was quite low fat.

22:41

Yeah. And just a note about

22:43

that actually. So two of the major criticisms of

22:45

the health star rating is that it doesn't take

22:48

into account processed ingredients. So as we were

22:50

speaking before in terms of wraps, there's

22:52

a lot of highly processed wraps out there that

22:54

might be high protein. And when you look at

22:56

the ingredient list, it has that real processed types

22:58

of fiber and protein in it. And the same

23:00

as in this bagel, it's got that refined tapioca

23:03

starch to make it. So my

23:05

issue is it doesn't take into account

23:07

quality of ingredients. And so food manufacturers

23:09

can basically engineer ingredients that are okay

23:11

according to health star ratings that are

23:13

not balanced or not judged

23:15

in terms of degree of processing of ingredients.

23:17

While we often say it might have a

23:19

full health star rating, but it's highly processed.

23:22

And second, it doesn't take into account additives.

23:24

And that's my biggest issue. There's a snack

23:26

for kids, like P-snaps

23:29

that have got MSG. And I think it's got

23:31

five health stars. You cannot have a product with

23:33

five health stars. It's got added MSG. So

23:36

I think it just needs to complete overhaul. So

23:38

I actually take it with a greater salt. I

23:40

never look at it. And I think it's highly

23:42

misleading. So I think always quick scatter your ingredient

23:44

list. And as a general thumb, the shorter the

23:46

ingredient list, the healthier the food's going to be.

23:49

So I think that's the best health star rating

23:51

guide you've got. I agree. And I

23:53

just quickly looked at that Pro Pro pizza for the

23:55

listeners at home. It is full

23:57

star rating. It's pepperoni in hand. Like would we

23:59

ever. recommendations recommend pepperoni and

24:01

ham, right? No but as you said they've

24:03

genet like they've modified the ingredients to fit

24:05

the criteria. Is it from a macro and

24:07

a calorie and a nutrient perspective on paper

24:09

better than other types of frozen pizza? Yes

24:11

but is frozen pizza healthy? Like hard no.

24:13

Do you know what I mean? Like you

24:15

can eat it sure there's not a problem

24:17

with it but it's not like making a

24:19

beautiful salmon fillet meal with some vegetables and

24:21

some brown rice at home. It is entirely

24:23

two different things. So like

24:26

you said take it with a grain of salt. And

24:28

just one other little funny supermarket thing that I wanted

24:30

to talk about. It's not worth the whole segment but

24:32

I'll mention it now. So I

24:34

had a client message me and say

24:36

is the babybelle protein black

24:38

babybelle better than the red babybelle? And I said

24:41

to her, oh I don't know actually let me

24:43

have a look. My only

24:45

slightly okay. So the black babybelle

24:47

protein has 5 grams

24:49

of protein and the regular

24:51

babybelle's got 4.7. How

24:53

funny is that? I've looked that up before. I had

24:56

a client ask me the same thing and I said

24:58

the same thing. I'm like I'm not sure let's look

25:00

it up and we did and we were like oh

25:02

like they're barely. I recommend, I've been recommending standard little

25:04

babybelle cheese with little protein hit for years now.

25:07

And then when they brought out the black

25:09

protein one I was like interesting. Just goes

25:11

to show the power of marketing right? People

25:13

wouldn't read it they just pick up the

25:15

protein one. Oh that is shocking. Point three

25:17

difference and they're calling one protein and one

25:19

not. I just thought that is a classic

25:21

example of supermarket. It's so bad it's

25:24

funny you know this is food marketers they

25:26

just they don't really care but they're happy

25:28

to sell more products so they stick protein and off

25:30

it goes. So I'd be interested to look at the

25:32

sales of the protein versus the red. I think it

25:34

probably does pretty well. Anyway

25:36

yeah and this one for you that's why I

25:38

want to typically swap roles because this was not

25:40

around when I had my kids but it's very

25:42

popular nowadays. I see dieticians online with babies doing

25:44

it all the time and a list

25:47

of questions come through on an Instagram account and

25:49

that's the best way to get in contact with

25:51

us. We do go through and pull questions from

25:53

there all the time so it's just the nutrition

25:55

couch.com and we also have our Design by

25:57

Dieticians Instagram which is about our product

25:59

range. which includes our nourished protein

26:01

powder and hopefully soon our hot chocolate

26:04

powder as we formulate it to taste

26:06

good. But the question that came to

26:08

today, Leanne, are gelatin gummies good for

26:10

kids? So gelatin gummies,

26:13

not like not gummy multivitamins, that's where I

26:15

thought you were going. You mean gelatin gummies?

26:17

No, like gelatin gummies. You know how people

26:19

make that stuff now? They usually just make

26:21

them. I've seen you make them. I've made

26:23

them, yeah exactly. Why are you making them?

26:25

Why are you doing that? So

26:28

the ones that I buy are from Neutrogonic.

26:30

I buy the gelatin powder from them and

26:32

I got the molds as well. So there's

26:34

nothing wrong with them, like do you know

26:36

what I mean? Because I don't understand what

26:38

they're for. I understand the multivitamin gummies, like

26:40

you're giving kids the vitamins in like a

26:42

lolly so they eat it. But why are people

26:45

making these gummies? What's it for? It's different to

26:47

a lolly. So instead of giving your kids like

26:49

a bang, a lolly, you're giving them like a

26:51

healthy gelatin gummy. So there's a lot of I

26:53

would say natural health therapists who would say that

26:56

gelatin is very good for your gut. It helps

26:58

heal your gut, that sort of thing. Like it

27:00

is a good amino acid, but it

27:02

doesn't, there's not a whole lot of research that

27:04

it actually is gut healing like it's promoted. But

27:06

I have certainly made these for Mira and she

27:08

loves them because she's finally at that age where

27:10

she's at the park and she sees kids with

27:13

lollies and with chocolate. And I'm like, no, mommy

27:15

didn't bring that, but I bought you a gelatin

27:17

gummy. And what it does

27:19

is that there's, I buy the brand from

27:21

Nutri Organic. I quite like it. They're called

27:23

Gutsy Gummies. And there's a strawberry blueberry and

27:25

a mango flavor. They're not cheap, I

27:27

will say like it's an investment, but I just thought

27:29

it was a fun little thing that we could do together

27:32

and you pop them in the fridge and they freeze them. So

27:34

it's an alternative to basically giving

27:36

your kids lollies. So a much, I

27:38

would say better alternative. And yeah, they do

27:40

have a little bit of sort of protein

27:42

amino acids and a bit of that gelatin in

27:44

there. They do promote it as supporting gut

27:46

wellbeing. But as I said, I haven't been

27:48

able to see too much research that it does

27:51

help from a gut perspective. But what we

27:53

do know that gelatin for adults is really helpful for

27:55

if you've ever done your ACL, there's

27:57

some really good research in the rehab

27:59

area. of four gelatin and four vitamin

28:01

C. So if you're recovering from a big injury,

28:03

you've done your ACL, look up some of the

28:05

research in terms of gelatin and vitamin C, because

28:08

that is actually very strong from a sports nutrition

28:10

perspective. Oh, that's interesting. I haven't heard that either.

28:12

So that's good. Okay, very interesting. All right, Ann, well

28:14

that brings us to the end of the nutrition catch

28:16

for another week. If you haven't already, please keep telling

28:19

your friends about us. We're pretty close to hitting

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28:23

It's only been just on three years we've been running the

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podcast. So we want to always thank you for your support.

28:27

We have a number of products on

28:30

our website, thenutritioncatch.com, including some recent webinars

28:32

we recorded on baking the diet cycle

28:35

and hack your hormones. I think there's quite a few

28:37

there. So check it out, eating for best self, but

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there's some old ones there we've done. And we are

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28:47

our regular drop and we hope you have a good

28:49

week. Thanks guys. Bye.