1
00:00:01,520 --> 00:00:04,160
Speaker 1: What's next to you usually buy for the family. Maybe

2
00:00:04,160 --> 00:00:07,040
Speaker 1: it's some healthy bites or some healthy bars. Maybe you

3
00:00:07,120 --> 00:00:09,560
Speaker 1: allow a packet of chips every day, or maybe you're

4
00:00:09,640 --> 00:00:11,840
Speaker 1: quite strict and stick to just a fruit or a

5
00:00:11,880 --> 00:00:15,120
Speaker 1: serve of dairy. On today's episode of The Nutrition Couch,

6
00:00:15,200 --> 00:00:17,680
Speaker 1: we have some new data on what our kids are

7
00:00:17,720 --> 00:00:21,840
Speaker 1: actually snacking on, and to be honest, the data isn't great.

8
00:00:22,600 --> 00:00:22,800
Speaker 2: Hi.

9
00:00:22,920 --> 00:00:25,560
Speaker 1: I'm Leanne Ward and I'm Susie Burrows, and together we

10
00:00:25,600 --> 00:00:28,440
Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps

11
00:00:28,440 --> 00:00:30,360
Speaker 1: you up to date on everything that you need to

12
00:00:30,400 --> 00:00:33,199
Speaker 1: know in the world of nutrition as well as all

13
00:00:33,320 --> 00:00:37,320
Speaker 1: kids snacking. We have some new information on creatine gummies,

14
00:00:37,680 --> 00:00:40,320
Speaker 1: we found some great new cheese that we think our

15
00:00:40,360 --> 00:00:42,760
Speaker 1: listeners will love, and our listener question this week is

16
00:00:42,840 --> 00:00:46,120
Speaker 1: all about bone health. But to kick us off this week, Susie,

17
00:00:46,200 --> 00:00:51,080
Speaker 1: you had some trending online anger about broccoli.

18
00:00:52,040 --> 00:00:54,520
Speaker 3: My did I saw on news dot com this week

19
00:00:54,560 --> 00:00:58,840
Speaker 3: this really interesting article about people breaking their stalks off

20
00:00:58,880 --> 00:01:03,040
Speaker 3: their broccoli, And then a particular food outlet, I think

21
00:01:03,040 --> 00:01:05,760
Speaker 3: it was more of an independent grocer, had put a

22
00:01:05,840 --> 00:01:08,120
Speaker 3: sign up to say that they would find people a

23
00:01:08,200 --> 00:01:12,000
Speaker 3: dollar if they got caught breaking a stalk up the broccoli,

24
00:01:12,400 --> 00:01:16,559
Speaker 3: and I just loved it because I think that admittedly,

25
00:01:16,600 --> 00:01:19,600
Speaker 3: you know, you go into the supermarket or the grocery store,

26
00:01:19,600 --> 00:01:22,200
Speaker 3: and when broccoli is like ten twelve dollars a kiloh,

27
00:01:22,240 --> 00:01:26,080
Speaker 3: it's like whoa, Like that's getting up around three five dollars,

28
00:01:26,160 --> 00:01:27,479
Speaker 3: you know, for a single sort of.

29
00:01:27,480 --> 00:01:28,160
Speaker 4: Serve or two.

30
00:01:28,840 --> 00:01:32,480
Speaker 3: And I can see how grocery buyers would be very

31
00:01:32,600 --> 00:01:36,200
Speaker 3: tempted to do it, because I don't really use the

32
00:01:36,200 --> 00:01:39,200
Speaker 3: broccoli stalk, and on occasion I have broken it off

33
00:01:39,240 --> 00:01:41,440
Speaker 3: if it's easy, but as you alluded to, it is

34
00:01:41,480 --> 00:01:43,880
Speaker 3: actually quite hard to do. Some of the stalks are

35
00:01:43,920 --> 00:01:46,000
Speaker 3: really quite strong and it's hard to get it off.

36
00:01:46,040 --> 00:01:48,840
Speaker 3: But I actually don't cook and eat it, and so

37
00:01:48,880 --> 00:01:52,440
Speaker 3: I can completely understand why people may do that, and

38
00:01:52,480 --> 00:01:55,640
Speaker 3: it lends itself to I've seen other articles in the

39
00:01:55,680 --> 00:01:59,040
Speaker 3: past where people have opened blueberries and tried them, and

40
00:01:59,080 --> 00:02:02,440
Speaker 3: I completely understand that. Like, if you're paying eight dollars

41
00:02:02,800 --> 00:02:05,680
Speaker 3: for a punnet of berries and you open them and

42
00:02:05,680 --> 00:02:08,960
Speaker 3: they're not great, which sometimes they aren't, why would you

43
00:02:09,000 --> 00:02:10,880
Speaker 3: pay for them? You know, And people say, oh, you

44
00:02:10,919 --> 00:02:13,120
Speaker 3: can return them. It's a pain to return them like

45
00:02:13,160 --> 00:02:15,600
Speaker 3: you get them home. You don't necessarily take them back

46
00:02:15,680 --> 00:02:19,000
Speaker 3: or have time like yes, supermarkets will take them back,

47
00:02:19,080 --> 00:02:21,120
Speaker 3: but often you won't do that. I bought some tomatoes

48
00:02:21,120 --> 00:02:23,000
Speaker 3: the other day. They were close to five dollars a punnet,

49
00:02:23,280 --> 00:02:25,320
Speaker 3: and at the bottom several weren't great, you know, And

50
00:02:25,360 --> 00:02:27,799
Speaker 3: that's clocking up to close to a dollar a tomato.

51
00:02:28,520 --> 00:02:33,079
Speaker 3: So I can absolutely understand why grocery buyers are getting

52
00:02:33,080 --> 00:02:37,679
Speaker 3: frustrated when you know, perhaps they don't technically or traditionally

53
00:02:37,840 --> 00:02:40,919
Speaker 3: use the broccoli stalk. And more recently I have been

54
00:02:40,919 --> 00:02:43,280
Speaker 3: buying frozen broccoli for that exact reason. One of my

55
00:02:43,280 --> 00:02:46,679
Speaker 3: little boys loves broccoli, and I just think, God, three

56
00:02:46,800 --> 00:02:49,639
Speaker 3: five dollars for a serve. By the time you cut

57
00:02:49,680 --> 00:02:51,560
Speaker 3: all the stalk out and cook it, you've got quite

58
00:02:51,560 --> 00:02:54,840
Speaker 3: small amounts. Like really, Leanna, broccoli head would barely feed

59
00:02:54,840 --> 00:02:57,480
Speaker 3: a family of four most of the sizes. So I

60
00:02:57,520 --> 00:02:59,920
Speaker 3: can understand it, but I thought it was it led

61
00:03:00,240 --> 00:03:02,600
Speaker 3: itself to a discussion because I know that you are

62
00:03:02,680 --> 00:03:08,560
Speaker 3: not a broccoli stork breaker offer you absolutely not, but

63
00:03:08,720 --> 00:03:11,240
Speaker 3: tell our listeners if you are tempted to break it

64
00:03:11,280 --> 00:03:14,960
Speaker 3: off and save yourself a dollar or two. Leanne's got

65
00:03:14,960 --> 00:03:17,640
Speaker 3: some important nutritional insight as to why we should actually,

66
00:03:17,639 --> 00:03:20,560
Speaker 3: if possible, eat the broccoli stork and how she prepares

67
00:03:20,600 --> 00:03:22,680
Speaker 3: it that I thought might be quite helpful for our listeners.

68
00:03:23,080 --> 00:03:25,560
Speaker 1: Well, I don't necessarily have some nutritional insights, like I'm

69
00:03:25,560 --> 00:03:28,080
Speaker 1: not sure if it's any healthier, but I'm just too.

70
00:03:28,040 --> 00:03:29,000
Speaker 2: Scared to break it up.

71
00:03:29,000 --> 00:03:30,720
Speaker 1: I don't want to get in trouble, and it's really

72
00:03:30,760 --> 00:03:32,680
Speaker 1: hard to do, like it's really thick, but.

73
00:03:32,600 --> 00:03:35,240
Speaker 2: I do like trouble. And are you getting in trouble.

74
00:03:36,880 --> 00:03:39,800
Speaker 3: In the grocery store the grocery section, guy, Well, I

75
00:03:39,800 --> 00:03:42,120
Speaker 3: don't know. My local calls is so shocking. There is

76
00:03:42,200 --> 00:03:44,680
Speaker 3: so few staff there. I can barely find someone to

77
00:03:44,720 --> 00:03:47,320
Speaker 3: ask a favor of. But Leanne's obviously very scared of

78
00:03:47,360 --> 00:03:49,040
Speaker 3: getting in trouble at school, which is.

79
00:03:48,960 --> 00:03:53,240
Speaker 1: Why I've always grown up in my mum, you know,

80
00:03:53,320 --> 00:03:54,920
Speaker 1: in my ear being like waste or not what not,

81
00:03:55,080 --> 00:03:57,680
Speaker 1: like use everything. So I remember when kids you used

82
00:03:57,680 --> 00:03:59,560
Speaker 1: to like you can grate the broccoli stork, and you

83
00:03:59,600 --> 00:04:03,400
Speaker 1: can make like veggie pancake, like little veggie pancakes with it, okonomiyaki,

84
00:04:03,480 --> 00:04:04,880
Speaker 1: you know, the Japanese pancakes we.

85
00:04:07,600 --> 00:04:08,680
Speaker 4: Yapi. That's very good.

86
00:04:09,360 --> 00:04:13,280
Speaker 1: I'm saying I've been to Japan a few times. You

87
00:04:13,320 --> 00:04:14,720
Speaker 1: can kind of boil it. You can add it in

88
00:04:14,760 --> 00:04:18,200
Speaker 1: disturb fries. I must say, though, recently, I have been

89
00:04:18,279 --> 00:04:21,000
Speaker 1: using a lot of broccolini because I just feel like,

90
00:04:21,080 --> 00:04:22,520
Speaker 1: I feel like the storks are a bit nicer to

91
00:04:22,520 --> 00:04:24,440
Speaker 1: eat on the brocolini, and I feel like I basically

92
00:04:24,480 --> 00:04:26,400
Speaker 1: cook the entire thing. I don't have to waste any

93
00:04:26,560 --> 00:04:28,640
Speaker 1: so I don't eat all of the broccoli stalk, but

94
00:04:28,680 --> 00:04:30,560
Speaker 1: I eat the majority. I just kind of knock off

95
00:04:30,600 --> 00:04:32,520
Speaker 1: the end of it and then I eat the majority

96
00:04:32,560 --> 00:04:34,599
Speaker 1: of it. But yeah, I don't know if it's any

97
00:04:34,720 --> 00:04:36,680
Speaker 1: more nutritious, but I can understand why a lot of

98
00:04:36,680 --> 00:04:38,960
Speaker 1: people don't like doing it. But yeah, I don't see

99
00:04:38,960 --> 00:04:40,200
Speaker 1: how people actually break it off.

100
00:04:40,200 --> 00:04:41,640
Speaker 2: It's so thick. I don't get it.

101
00:04:41,680 --> 00:04:43,559
Speaker 4: Well, you're super strongly, and I find that hard to believe.

102
00:04:43,600 --> 00:04:46,040
Speaker 3: I do if I'm gonna I have broken it off

103
00:04:46,040 --> 00:04:47,960
Speaker 3: in the past, I probably won't because I feel a

104
00:04:47,960 --> 00:04:50,240
Speaker 3: little bit guilty. But I do look for ones that

105
00:04:50,279 --> 00:04:53,719
Speaker 3: have got a thinner stalk. But I understand it because

106
00:04:53,720 --> 00:04:55,640
Speaker 3: if you don't eat it, and I love the idea

107
00:04:55,680 --> 00:05:00,400
Speaker 3: of grating it because it's very fibrous, that's nutritionally what ads,

108
00:05:00,480 --> 00:05:02,200
Speaker 3: So it adds a lot of great fiber, and I

109
00:05:02,240 --> 00:05:05,279
Speaker 3: would say that's probably prebiotic starches. Would that be a

110
00:05:05,279 --> 00:05:08,240
Speaker 3: fair call in a broccoli store, which feeds the good

111
00:05:08,279 --> 00:05:10,880
Speaker 3: bacteria in the gut. So I can see if there's

112
00:05:10,920 --> 00:05:13,040
Speaker 3: a way to use it and grate it into something,

113
00:05:13,120 --> 00:05:15,400
Speaker 3: I think that's fantastic. You could actually like even grade

114
00:05:15,400 --> 00:05:18,160
Speaker 3: it into a smoothie, really depending on how sensive your

115
00:05:18,160 --> 00:05:20,160
Speaker 3: tummy was, because that's that kind of fiber that can

116
00:05:20,240 --> 00:05:22,239
Speaker 3: sort of if people are more sensitive on the tummy,

117
00:05:22,279 --> 00:05:26,280
Speaker 3: can upset them a little bit. But I think it

118
00:05:26,320 --> 00:05:28,920
Speaker 3: is just a good discussion point about getting the most

119
00:05:28,920 --> 00:05:30,880
Speaker 3: of it out of our food. And I think that

120
00:05:31,440 --> 00:05:35,720
Speaker 3: from a producer perspective and a supermarket perspective, you can

121
00:05:35,720 --> 00:05:38,520
Speaker 3: completely understand if someone is paying for more than half stalk,

122
00:05:38,839 --> 00:05:40,800
Speaker 3: because some of those stalks are really thick, and if

123
00:05:40,800 --> 00:05:43,800
Speaker 3: you're only getting a small head of broccoli, like I've

124
00:05:43,839 --> 00:05:46,520
Speaker 3: noticed the broccoli is are becoming smaller, Like going back

125
00:05:46,560 --> 00:05:48,599
Speaker 3: to the eighties and nineties, it was a big broccoli

126
00:05:48,600 --> 00:05:50,960
Speaker 3: similar to or cauliflower, like you'd get a big broccoli

127
00:05:51,000 --> 00:05:53,760
Speaker 3: head and the stalk was a bit irrelevant, whereas what

128
00:05:53,800 --> 00:05:57,000
Speaker 3: I'm noticing now is the heads are a lot smaller

129
00:05:57,560 --> 00:06:00,919
Speaker 3: and the stalks are proportionally bigger. That's actually a problem

130
00:06:01,200 --> 00:06:03,400
Speaker 3: because people are trying to get this super food into

131
00:06:03,400 --> 00:06:06,120
Speaker 3: their diet. It's really good for them. And I'm interested,

132
00:06:06,240 --> 00:06:08,840
Speaker 3: is this just by chance that they're breeding broccoli this way?

133
00:06:09,480 --> 00:06:11,200
Speaker 3: Is that more a cost effective way of doing it

134
00:06:11,200 --> 00:06:13,039
Speaker 3: compared to the old days where you'd have more of

135
00:06:13,240 --> 00:06:16,920
Speaker 3: a sized broccoli like a cauliflower, and often to be honest,

136
00:06:17,000 --> 00:06:19,839
Speaker 3: and you'd buy cauliflower per cauliflowers. So if you go

137
00:06:19,880 --> 00:06:23,039
Speaker 3: to the markets in Sydney, you buy per head, so

138
00:06:23,120 --> 00:06:25,279
Speaker 3: a qualiflower might be between a dollar and three dollars

139
00:06:25,320 --> 00:06:29,160
Speaker 3: depending rather than per kilo. So you would argue that

140
00:06:29,279 --> 00:06:33,400
Speaker 3: really ideally for consumers the broccoli would be per head

141
00:06:33,720 --> 00:06:36,800
Speaker 3: and then you could select a larger head of broccoli

142
00:06:36,960 --> 00:06:39,800
Speaker 3: versus the stalk. But broccoli is always per kilo. So

143
00:06:39,800 --> 00:06:41,920
Speaker 3: I actually think it's a fundamental issue with breeding if

144
00:06:41,960 --> 00:06:43,719
Speaker 3: the costs of fruit and veggies are so high in

145
00:06:43,720 --> 00:06:47,320
Speaker 3: Australia or is On the other hand, what's going on

146
00:06:48,120 --> 00:06:52,440
Speaker 3: is supermarkets are buying or frozen food manufacturers buying the

147
00:06:52,600 --> 00:06:55,800
Speaker 3: larger broccoli heads to make frozen broccoli, and we're left

148
00:06:55,839 --> 00:06:59,520
Speaker 3: with the other. So if anyone listening knows anything about

149
00:06:59,520 --> 00:07:01,880
Speaker 3: brocoli flar, we'd love to hear it. But that's my observation.

150
00:07:01,920 --> 00:07:04,840
Speaker 3: The heads have become proportionally smaller over time, and that's

151
00:07:04,880 --> 00:07:08,360
Speaker 3: a real negative for consumers. So yeah, it's certainly tricky.

152
00:07:08,480 --> 00:07:11,160
Speaker 3: But I did buy the frozen broccoli and use that,

153
00:07:11,200 --> 00:07:12,960
Speaker 3: but it's not as crunchy as it. It gets a

154
00:07:12,960 --> 00:07:15,120
Speaker 3: little bit soggy, and that's not ideal either.

155
00:07:16,160 --> 00:07:17,520
Speaker 1: It roast it in the oven and you put a

156
00:07:17,520 --> 00:07:19,720
Speaker 1: little bit of parmesan and a bit of garlic pattern

157
00:07:19,760 --> 00:07:21,400
Speaker 1: and stuff on it. It roasts up really well on the

158
00:07:21,400 --> 00:07:23,840
Speaker 1: oven or in the air fryer. But yeah, it's as

159
00:07:23,920 --> 00:07:24,800
Speaker 1: ideal for like a store.

160
00:07:24,880 --> 00:07:26,800
Speaker 3: No, So it just lends itself to if you can

161
00:07:26,840 --> 00:07:29,560
Speaker 3: get to the markets or local producers, you're likely to

162
00:07:29,560 --> 00:07:31,480
Speaker 3: get a much better deal. But yeah, if anyone's listening

163
00:07:31,520 --> 00:07:33,480
Speaker 3: who knows anything about bccoli farming, I'd love to hear it,

164
00:07:33,480 --> 00:07:35,240
Speaker 3: because that's my observation, and I think it is a

165
00:07:35,240 --> 00:07:37,960
Speaker 3: fundamental issue with people eating more broccoli when the cost

166
00:07:38,000 --> 00:07:40,400
Speaker 3: of it is so ridiculously high, because let's be honest,

167
00:07:40,400 --> 00:07:43,000
Speaker 3: like they're super foods them, but they're mostly water and fiber.

168
00:07:43,080 --> 00:07:45,440
Speaker 4: We're paying a fortune for water and fiber.

169
00:07:45,800 --> 00:07:48,720
Speaker 3: This is what with cucumbers with celery, Like a bunch

170
00:07:48,720 --> 00:07:51,160
Speaker 3: of celery at our local was close to five dollars.

171
00:07:51,480 --> 00:07:53,320
Speaker 4: Now, I don't want to tell my little boy. I can't.

172
00:07:53,400 --> 00:07:55,320
Speaker 3: I'm not paying five dollars for your snack when he's

173
00:07:55,320 --> 00:07:58,520
Speaker 3: asking me for it. But really it's water. So you know,

174
00:07:58,560 --> 00:08:00,800
Speaker 3: there are some big issues there with this food production

175
00:08:00,920 --> 00:08:02,560
Speaker 3: that I don't know if it's going to be resolved,

176
00:08:02,600 --> 00:08:04,720
Speaker 3: but I can understand why consumers are finding it really

177
00:08:04,720 --> 00:08:08,080
Speaker 3: really tricky. All right, Well, moving on from fresh natural

178
00:08:08,120 --> 00:08:10,440
Speaker 3: food costing a fortune, Leanne, let's move on to some

179
00:08:10,520 --> 00:08:13,520
Speaker 3: new data about highly ultra processed food also costing a

180
00:08:13,520 --> 00:08:17,040
Speaker 3: fortune and compromising our nutrition. So this was a news

181
00:08:17,080 --> 00:08:19,280
Speaker 3: headline that came out a week or two ago that

182
00:08:19,400 --> 00:08:23,520
Speaker 3: was published in a very reputable nutrition journal, Nutrients, and

183
00:08:23,760 --> 00:08:28,080
Speaker 3: found that a extremely high proportion of kids food. So

184
00:08:28,320 --> 00:08:30,640
Speaker 3: when I say kids food, I mean foods that is

185
00:08:30,760 --> 00:08:34,040
Speaker 3: marketed to children. So I've just putting kids food in

186
00:08:34,080 --> 00:08:37,880
Speaker 3: a Wooly's search engine, and all that's come up is

187
00:08:38,000 --> 00:08:41,760
Speaker 3: heavily branded food so things like nice and natural fruit

188
00:08:41,840 --> 00:08:46,360
Speaker 3: blocks or Park Avenue character cookies with Marvel spider Man,

189
00:08:47,000 --> 00:08:50,160
Speaker 3: multipack school snacks that are fruit unicorns. So really those

190
00:08:50,240 --> 00:08:53,640
Speaker 3: foods that are tiny teddies, you know, they've got characters

191
00:08:53,640 --> 00:09:00,520
Speaker 3: on them. They are promoted for lunch box fillers. They're bites, bars, balls, uses,

192
00:09:00,640 --> 00:09:03,920
Speaker 3: kids snacks for smaller children in that sort of kids section,

193
00:09:04,120 --> 00:09:05,800
Speaker 3: like whole foods, fruit.

194
00:09:05,640 --> 00:09:07,240
Speaker 4: Bars, all of that kid's stuff.

195
00:09:07,400 --> 00:09:09,920
Speaker 3: The adults can absolutely eat, but really it's marketed to

196
00:09:09,920 --> 00:09:13,400
Speaker 3: feel lunch boxes and for relatively small children's snack boxes.

197
00:09:14,160 --> 00:09:18,000
Speaker 3: And it was some really strong evidence that nutrition is

198
00:09:18,000 --> 00:09:19,920
Speaker 3: not going in the right way for our children. So

199
00:09:20,000 --> 00:09:24,040
Speaker 3: basically the research is analyzed over seventeen hundred foods that

200
00:09:24,200 --> 00:09:28,400
Speaker 3: were specifically targeting kids, and fifty six over half of

201
00:09:28,400 --> 00:09:30,560
Speaker 3: the product surveys were high in what they described as

202
00:09:30,679 --> 00:09:33,160
Speaker 3: energy density, so this is the number of calories per

203
00:09:33,360 --> 00:09:39,600
Speaker 3: weighted serve, and eighty one percent lean were ultra processed.

204
00:09:39,679 --> 00:09:42,400
Speaker 3: So just to refresh our listeners, ultra processed foods are

205
00:09:42,400 --> 00:09:44,560
Speaker 3: foods that they're very little to no resemblance of a

206
00:09:44,559 --> 00:09:46,640
Speaker 3: food we would have at home. When you scan the

207
00:09:46,760 --> 00:09:49,880
Speaker 3: ingredient list, they are made using a number of ingredients

208
00:09:49,880 --> 00:09:52,160
Speaker 3: that you wouldn't find in a home kitchen, so things

209
00:09:52,240 --> 00:09:56,880
Speaker 3: like a mulsifiers, preservative, flavors, additives. And given that one

210
00:09:56,920 --> 00:10:00,600
Speaker 3: in forestranged children are overweight or obese, the researchers reminding

211
00:10:00,720 --> 00:10:02,680
Speaker 3: us that one of the issues that we're consuming and

212
00:10:02,720 --> 00:10:07,319
Speaker 3: our kids are consuming too much processed and ultra processed foods.

213
00:10:07,600 --> 00:10:12,040
Speaker 3: The worst defenders bakery items, snacks, and confectionery, which we're

214
00:10:12,080 --> 00:10:16,000
Speaker 3: all targeting kids and all ultimately ultraprocessed and nutritionally. The

215
00:10:16,000 --> 00:10:18,199
Speaker 3: issue with ultra processed foods is that they offer little

216
00:10:18,240 --> 00:10:20,959
Speaker 3: to know of the natural nutrients, so if they do

217
00:10:21,000 --> 00:10:23,920
Speaker 3: contain added vitamins and minerals, they're added back in. There's

218
00:10:23,960 --> 00:10:28,760
Speaker 3: a lot of white, refined starches, refined white flour, added sugars,

219
00:10:28,880 --> 00:10:33,240
Speaker 3: added flavors, added bad fats, so vegetable oils in processing,

220
00:10:33,960 --> 00:10:38,640
Speaker 3: very little in terms of fiber, whole grain, carbohydrate, even protein.

221
00:10:39,120 --> 00:10:40,880
Speaker 3: One of the worst defenders at the moment for me

222
00:10:41,120 --> 00:10:44,480
Speaker 3: is the growing number of processed meat snacks that are

223
00:10:44,520 --> 00:10:47,000
Speaker 3: just slipping in a high protein. But everyone seems to

224
00:10:47,000 --> 00:10:49,200
Speaker 3: be forgetting that our process meats not good for us

225
00:10:49,240 --> 00:10:52,199
Speaker 3: and actually considered a carcinogen by the World Health Organization

226
00:10:52,840 --> 00:10:55,560
Speaker 3: SOLELYEAH and this start did not surprise me. But what

227
00:10:55,679 --> 00:10:58,640
Speaker 3: I will say, as a parent trying to pack lunchboxes

228
00:10:58,640 --> 00:11:03,920
Speaker 3: for children, it is very, very tricky to find child

229
00:11:04,080 --> 00:11:07,920
Speaker 3: friendly snacks that are not ultra processed. And whilst we

230
00:11:08,080 --> 00:11:11,520
Speaker 3: have control over what our younger kids are eating, you know,

231
00:11:11,559 --> 00:11:13,960
Speaker 3: when my little boys were under the age of five, sure,

232
00:11:14,000 --> 00:11:16,440
Speaker 3: I could put the brown rice cakes in, I could

233
00:11:16,440 --> 00:11:19,560
Speaker 3: put the homemade muffin in, I could opt for dairy,

234
00:11:20,000 --> 00:11:22,760
Speaker 3: it becomes increasingly difficult when they go to primary school

235
00:11:22,760 --> 00:11:24,559
Speaker 3: and are seeing all the other kids with the chips,

236
00:11:24,600 --> 00:11:26,959
Speaker 3: the tiny teddies and the like. So I want to

237
00:11:27,000 --> 00:11:29,160
Speaker 3: be very clear here, Leanne, and I am not sitting judging.

238
00:11:29,240 --> 00:11:32,520
Speaker 3: We're just observing what's in supermarket, and it is very

239
00:11:32,559 --> 00:11:35,440
Speaker 3: tricky for parents to keep away from ultra processed foods

240
00:11:35,600 --> 00:11:38,319
Speaker 3: when over eighty percent of the popular kids snacks in

241
00:11:38,400 --> 00:11:43,720
Speaker 3: supermarket are ultra processed, Leanne, what's the answer for parents

242
00:11:43,760 --> 00:11:46,120
Speaker 3: when we're trying to minimize our intake of ultra process

243
00:11:46,160 --> 00:11:47,360
Speaker 3: foods with our kids.

244
00:11:47,840 --> 00:11:49,760
Speaker 1: Honestly, what I said in my clients, and what I

245
00:11:49,800 --> 00:11:51,400
Speaker 1: do a lot of is online shopping.

246
00:11:51,720 --> 00:11:52,240
Speaker 2: I do my.

247
00:11:52,200 --> 00:11:54,800
Speaker 1: Groceries and I get it delivered because it's so difficult

248
00:11:54,800 --> 00:11:56,960
Speaker 1: to take kids to the supermarket with you, because you

249
00:11:57,040 --> 00:11:59,720
Speaker 1: end up with half your shopping trolley just full of junk.

250
00:11:59,520 --> 00:12:00,480
Speaker 2: That the kids wanton.

251
00:12:00,840 --> 00:12:02,760
Speaker 1: The very rare occasion, I took my kids to the

252
00:12:02,800 --> 00:12:05,280
Speaker 1: supermarket the other weekend and we I was pushing the

253
00:12:05,280 --> 00:12:07,679
Speaker 1: shopping cart and Mia saw something in the aisle with

254
00:12:07,880 --> 00:12:09,360
Speaker 1: had like elsa on the front of it, and she's

255
00:12:09,360 --> 00:12:11,480
Speaker 1: like elsa, Like she didn't even know what was in it.

256
00:12:11,520 --> 00:12:12,280
Speaker 2: She literally just.

257
00:12:12,200 --> 00:12:14,000
Speaker 1: Wanted it because it had frozen on the front of it,

258
00:12:14,040 --> 00:12:15,200
Speaker 1: and I don't even know it was in it. I

259
00:12:15,200 --> 00:12:17,560
Speaker 1: just kept pushing the trolley. I was like, nope, not today,

260
00:12:18,040 --> 00:12:20,200
Speaker 1: and she just wanted it because it had elsa. So

261
00:12:20,640 --> 00:12:23,600
Speaker 1: I sort of call it that, like manipulative marketing tactics,

262
00:12:23,640 --> 00:12:27,880
Speaker 1: Like it's it's terrible. It's using cartoon characters, bright colors

263
00:12:28,240 --> 00:12:30,680
Speaker 1: to basically sell to kids and parents. Like it's like,

264
00:12:30,760 --> 00:12:32,560
Speaker 1: do you want the meltdown in the middle of the

265
00:12:32,600 --> 00:12:34,240
Speaker 1: aisle or do we just give in to the kids

266
00:12:34,240 --> 00:12:36,079
Speaker 1: when you're exhausted on a Sunday and you're trying to

267
00:12:36,160 --> 00:12:38,199
Speaker 1: just get to the checkout and get the shopping done.

268
00:12:38,400 --> 00:12:40,720
Speaker 1: Like I get it, it's really really difficult for parents.

269
00:12:40,720 --> 00:12:43,280
Speaker 1: So I myself and I say to my clients online

270
00:12:43,320 --> 00:12:45,120
Speaker 1: on my shop and on the rare occasion that yes,

271
00:12:45,200 --> 00:12:47,160
Speaker 1: sometimes a bit of the produce is a bit dodgy,

272
00:12:47,240 --> 00:12:49,400
Speaker 1: Like sometimes I'll get a salad bag and it's got it,

273
00:12:49,400 --> 00:12:50,960
Speaker 1: you know, one day on it and I was planning

274
00:12:50,960 --> 00:12:52,959
Speaker 1: to use it, you know, four days later or something.

275
00:12:53,120 --> 00:12:54,560
Speaker 2: So it is a bit of give and take.

276
00:12:54,679 --> 00:12:57,800
Speaker 1: But if you honestly find yourself at the checkout regularly

277
00:12:58,080 --> 00:13:00,760
Speaker 1: with so many different types of old processed foods in

278
00:13:00,800 --> 00:13:02,360
Speaker 1: your card because you have a hard time saying no

279
00:13:02,440 --> 00:13:05,240
Speaker 1: to the kids, actually doing some online shopping might not

280
00:13:05,320 --> 00:13:07,880
Speaker 1: be a bad thing to just help minimize how much

281
00:13:07,920 --> 00:13:09,959
Speaker 1: goes into the house. And then of course we've got

282
00:13:09,960 --> 00:13:12,120
Speaker 1: a lot of these like health halos, where a lot

283
00:13:12,160 --> 00:13:14,480
Speaker 1: of these companies will put what we call health halos

284
00:13:14,480 --> 00:13:17,760
Speaker 1: on the front, like no artificial flavors, no added sugar,

285
00:13:17,880 --> 00:13:19,959
Speaker 1: even though the product is packfull of sugar, but it's

286
00:13:20,040 --> 00:13:22,880
Speaker 1: naturally occurring from all of these sorts of dried fruits

287
00:13:22,920 --> 00:13:26,280
Speaker 1: and dates. So it's really difficult if you're not actually

288
00:13:26,320 --> 00:13:28,920
Speaker 1: reading the ingredient list, if you don't have an understanding

289
00:13:28,960 --> 00:13:32,000
Speaker 1: of what is in the food, and if you also

290
00:13:32,000 --> 00:13:34,240
Speaker 1: don't have boundaries in terms of how much of that

291
00:13:34,280 --> 00:13:37,360
Speaker 1: comes into the house. Because yeah, it's really really difficult.

292
00:13:37,360 --> 00:13:39,320
Speaker 1: And if you buy the chances are that the kids

293
00:13:39,360 --> 00:13:41,280
Speaker 1: will eat it and they'll probably eat far too much.

294
00:13:41,559 --> 00:13:44,040
Speaker 1: So I think it's a really difficult issue. I think

295
00:13:44,040 --> 00:13:47,080
Speaker 1: there probably should be some tirder regulations on how food

296
00:13:47,200 --> 00:13:50,120
Speaker 1: is marketed to children. I know that South Australia is

297
00:13:50,320 --> 00:13:53,040
Speaker 1: kind of leading the states in terms of Australia in

298
00:13:53,120 --> 00:13:54,880
Speaker 1: terms of some of the things that they're doing at

299
00:13:54,880 --> 00:13:58,440
Speaker 1: a state level to influence marketing and saying that you know,

300
00:13:58,480 --> 00:14:01,400
Speaker 1: there's no process meats and that thing on US stops

301
00:14:01,400 --> 00:14:03,080
Speaker 1: and that kind of thing on TV as well. I

302
00:14:03,080 --> 00:14:05,360
Speaker 1: think so I think that we can do more. I

303
00:14:05,400 --> 00:14:08,280
Speaker 1: think that there should be tighter regulations. I think that

304
00:14:08,800 --> 00:14:11,120
Speaker 1: it is a really difficult area for parents to navigate,

305
00:14:11,160 --> 00:14:14,240
Speaker 1: and like you said, Susie, it's also that peers support

306
00:14:14,280 --> 00:14:16,280
Speaker 1: from their peers at school as well. Of course, they

307
00:14:16,280 --> 00:14:17,640
Speaker 1: don't want to be the odd one out, they don't

308
00:14:17,640 --> 00:14:19,120
Speaker 1: want to be the only one that's not eating it.

309
00:14:19,440 --> 00:14:21,640
Speaker 1: But it is really really difficult for parents to navigate.

310
00:14:21,680 --> 00:14:23,360
Speaker 1: So I don't know if we have an answer. It's

311
00:14:23,440 --> 00:14:26,040
Speaker 1: multi factorial, but I think it is something that we

312
00:14:26,080 --> 00:14:28,200
Speaker 1: all should keep you and I included at the front

313
00:14:28,200 --> 00:14:30,640
Speaker 1: of our minds because there is more and more ultra

314
00:14:30,680 --> 00:14:34,080
Speaker 1: processed foods sneaking into our children's diet. It's very important

315
00:14:34,120 --> 00:14:36,600
Speaker 1: that we read the nutrition ingredients and the labels to

316
00:14:36,680 --> 00:14:38,120
Speaker 1: understand what's in it.

317
00:14:38,440 --> 00:14:39,800
Speaker 2: And it's also really important that.

318
00:14:39,760 --> 00:14:42,080
Speaker 1: We kind of have some form of boundary within the

319
00:14:42,080 --> 00:14:44,400
Speaker 1: household of how much of these kind of packet based

320
00:14:44,400 --> 00:14:46,520
Speaker 1: foods that the kids are allowed to have each day,

321
00:14:46,520 --> 00:14:48,520
Speaker 1: because before we know, they're not eating their lunch properly,

322
00:14:48,520 --> 00:14:50,840
Speaker 1: they're not eating their dinner properly, but they're having all

323
00:14:50,920 --> 00:14:53,240
Speaker 1: of these packet based snacks all day long. That's filling

324
00:14:53,240 --> 00:14:55,320
Speaker 1: them up, and then they're not having their well balanced

325
00:14:55,320 --> 00:14:57,000
Speaker 1: meals when it comes to lunch and dinner, and that

326
00:14:57,040 --> 00:15:00,840
Speaker 1: hopit happens far more commonly than we'd probably, So I

327
00:15:00,840 --> 00:15:04,760
Speaker 1: think that it's definitely multifactorial, and definitely it's.

328
00:15:04,400 --> 00:15:06,600
Speaker 2: A difficult issue, isn't it. It's not a simple solution

329
00:15:06,760 --> 00:15:07,360
Speaker 2: sadly no.

330
00:15:07,440 --> 00:15:09,480
Speaker 3: But I think what we can do today to leave

331
00:15:09,480 --> 00:15:12,280
Speaker 3: our listeners with some points of action is share some

332
00:15:12,320 --> 00:15:15,560
Speaker 3: of the kids snacks that are not ultra processed. So

333
00:15:15,800 --> 00:15:17,880
Speaker 3: I have just pulled up an old trolley that I

334
00:15:18,000 --> 00:15:20,680
Speaker 3: post every year at the beginning of the school term

335
00:15:21,400 --> 00:15:24,480
Speaker 3: of some of the better, better snacks. And I'm not

336
00:15:24,520 --> 00:15:27,360
Speaker 3: saying it's better to not make your own mini muffins,

337
00:15:27,400 --> 00:15:29,120
Speaker 3: of course that is you know that you listen to

338
00:15:29,160 --> 00:15:30,760
Speaker 3: the nutrition coush. But I'm saying that if you want

339
00:15:30,760 --> 00:15:32,600
Speaker 3: to put something in a packet, need to put something

340
00:15:32,640 --> 00:15:34,080
Speaker 3: in a packet the kids want it. Here are some

341
00:15:34,120 --> 00:15:36,680
Speaker 3: of my best options, so just off the top of

342
00:15:36,720 --> 00:15:39,000
Speaker 3: my head, and Lene you might think of a few too.

343
00:15:38,680 --> 00:15:41,560
Speaker 3: The kids yogurts are generally pretty good. The Tama Valley

344
00:15:41,800 --> 00:15:44,160
Speaker 3: there is the Farmers Union Kids.

345
00:15:44,200 --> 00:15:44,680
Speaker 4: I'm looking.

346
00:15:44,880 --> 00:15:46,760
Speaker 3: There's a few yogurts for kids that are pretty good.

347
00:15:47,200 --> 00:15:49,840
Speaker 3: Any kind of cheese like the cheese stringers, and generally

348
00:15:49,880 --> 00:15:52,600
Speaker 3: cheese and crackers are pretty good. From the range. The

349
00:15:52,680 --> 00:15:55,240
Speaker 3: table of plenty brown rice cakes and you can get

350
00:15:55,240 --> 00:15:57,560
Speaker 3: them with a yogurt or chocolate or even the sunrice

351
00:15:57,640 --> 00:15:59,800
Speaker 3: mini bites. Now I know a couple of weeks ago

352
00:15:59,840 --> 00:16:02,920
Speaker 3: is boke about process rice snacks containing relatively high amounts

353
00:16:02,920 --> 00:16:06,080
Speaker 3: of arsenic. Yes, that is true, but in a sort

354
00:16:06,080 --> 00:16:08,280
Speaker 3: of balanced diet overall, they are still one of the

355
00:16:08,320 --> 00:16:11,360
Speaker 3: better things if you mix the snacks up. The roasted

356
00:16:11,400 --> 00:16:14,200
Speaker 3: faber beans and flavored chickpeas from Happy Snack Food Company

357
00:16:14,200 --> 00:16:16,720
Speaker 3: are one of the better choices. I would say pretzels

358
00:16:16,760 --> 00:16:20,800
Speaker 3: are pretty good in general. Macro have got the Lentil bytes,

359
00:16:20,840 --> 00:16:23,680
Speaker 3: the sweet Potato Bytes. Messy Monkeys are one of the

360
00:16:23,680 --> 00:16:27,360
Speaker 3: better ones. And Macro also have some balls, some cocoa

361
00:16:27,520 --> 00:16:30,240
Speaker 3: sort of balls that retail for five dollars for packs

362
00:16:30,240 --> 00:16:32,800
Speaker 3: of two. They're pretty good. Any other spring to mind.

363
00:16:32,800 --> 00:16:35,280
Speaker 1: I've missed one of my friends, she's a dietician. She

364
00:16:35,360 --> 00:16:38,480
Speaker 1: showed me these kosher bars. They're in will worst. They're like,

365
00:16:38,520 --> 00:16:41,560
Speaker 1: don't have any emulsifiers or added shars or anything. They're

366
00:16:41,600 --> 00:16:43,120
Speaker 1: not too bad. They are a sweeter they're like a

367
00:16:43,200 --> 00:16:45,280
Speaker 1: choc chip bar. Then there's like a like a white

368
00:16:45,320 --> 00:16:46,240
Speaker 1: chocolate raspberry one.

369
00:16:46,280 --> 00:16:46,920
Speaker 2: They're not too bad.

370
00:16:46,920 --> 00:16:50,360
Speaker 1: They're little bars for smaller kids. Occasionally I give my

371
00:16:50,440 --> 00:16:52,520
Speaker 1: kids the little packs of the Grain Waves. Again, they've

372
00:16:52,520 --> 00:16:54,560
Speaker 1: got a whole grain base, so they are a little

373
00:16:54,600 --> 00:16:56,840
Speaker 1: bit flavored, but again they're certainly better than some of

374
00:16:56,840 --> 00:16:58,840
Speaker 1: the other options on the market. And like you, I

375
00:16:59,000 --> 00:17:01,960
Speaker 1: use the We call them carrot chippies and beechrit chipies

376
00:17:01,960 --> 00:17:04,480
Speaker 1: in my household. They're the wool was the Macro branded

377
00:17:04,560 --> 00:17:06,800
Speaker 1: Lentil bites essentially, so I really like them as well,

378
00:17:06,800 --> 00:17:08,080
Speaker 1: and the Messy Monkeys as well.

379
00:17:08,200 --> 00:17:10,360
Speaker 2: They do a good range of popcorn for older kids.

380
00:17:10,480 --> 00:17:11,200
Speaker 2: Just yeah.

381
00:17:11,359 --> 00:17:13,680
Speaker 3: And I would actually say, and I think you'll agree

382
00:17:13,720 --> 00:17:15,840
Speaker 3: with me, he being a chip lover, something like the

383
00:17:15,840 --> 00:17:19,159
Speaker 3: Red Rock Deli. Now, the plain Red Rock Deli have

384
00:17:19,240 --> 00:17:22,919
Speaker 3: got potato oil salt. Are they healthy? No? Are they

385
00:17:22,960 --> 00:17:24,840
Speaker 3: better than ce C's with all the flavoring on them?

386
00:17:24,840 --> 00:17:26,920
Speaker 3: One hundred percent. So if you want to put sort

387
00:17:26,920 --> 00:17:29,000
Speaker 3: of a snack pack of something in or maybe once

388
00:17:29,040 --> 00:17:31,200
Speaker 3: a week, the plain Red Rock Deli are one of

389
00:17:31,240 --> 00:17:32,160
Speaker 3: the better options.

390
00:17:32,200 --> 00:17:34,399
Speaker 4: Definitely. You would say that they're processed.

391
00:17:34,440 --> 00:17:37,040
Speaker 3: I would say that they're not ultra processed, given they

392
00:17:37,040 --> 00:17:39,760
Speaker 3: don't have those additives and things in there. So you know,

393
00:17:39,800 --> 00:17:41,520
Speaker 3: there are a handful of things that you can grab

394
00:17:41,560 --> 00:17:45,320
Speaker 3: here and there, and I think the shorter the ingredient

395
00:17:45,320 --> 00:17:47,800
Speaker 3: list is generally a good reference point as well as

396
00:17:48,200 --> 00:17:50,159
Speaker 3: in terms of a product, and I always try and

397
00:17:50,160 --> 00:17:52,000
Speaker 3: get as much dairy in there as I can. Cheese

398
00:17:52,000 --> 00:17:55,560
Speaker 3: and crackers, yogurt, even a flavored milk for me nutritionally

399
00:17:55,640 --> 00:17:57,720
Speaker 3: is much better than most of the bars and bites

400
00:17:57,960 --> 00:18:00,639
Speaker 3: and things in there, even if they mask is healthy

401
00:18:00,680 --> 00:18:02,119
Speaker 3: like a lot of the veggie style chips.

402
00:18:02,160 --> 00:18:02,240
Speaker 1: Do.

403
00:18:02,840 --> 00:18:03,840
Speaker 2: Yeah, couldn't agreement?

404
00:18:04,400 --> 00:18:09,080
Speaker 1: All right, we are going to be talking about creatine gummies.

405
00:18:09,640 --> 00:18:12,600
Speaker 1: It is a trend that is very explosive online. We

406
00:18:12,720 --> 00:18:16,840
Speaker 1: know that creatine is twenty twenty five's biggest nutrition supplement trend.

407
00:18:17,080 --> 00:18:17,680
Speaker 2: For good reason.

408
00:18:17,720 --> 00:18:20,240
Speaker 1: There is a ton of evidence behind why the majority

409
00:18:20,240 --> 00:18:23,240
Speaker 1: of healthy women should be taking creatine metaside they most

410
00:18:23,240 --> 00:18:25,359
Speaker 1: men are ready take it, but women. We know that

411
00:18:25,440 --> 00:18:28,240
Speaker 1: creatine is proving more and more and more beneficial for

412
00:18:28,280 --> 00:18:32,120
Speaker 1: women every single day that Creatine gummies through all over

413
00:18:32,200 --> 00:18:35,840
Speaker 1: social media influences swear by them. They taste yummy, people

414
00:18:35,840 --> 00:18:38,080
Speaker 1: are like, oh, it's like eating a lolly. And then

415
00:18:38,119 --> 00:18:39,760
Speaker 1: of course you've got all the health halos that go

416
00:18:39,800 --> 00:18:42,200
Speaker 1: with the creating gummies. You know, the strength, the focus,

417
00:18:42,240 --> 00:18:45,760
Speaker 1: the brain fog, the recovery. They're in pretty packaging, but

418
00:18:45,960 --> 00:18:49,760
Speaker 1: do these gummies actually deliver the same amount of creatine

419
00:18:49,760 --> 00:18:50,600
Speaker 1: that they claim they do.

420
00:18:50,960 --> 00:18:53,400
Speaker 2: It's very very interesting, Susie's.

421
00:18:53,440 --> 00:18:56,360
Speaker 1: So there was a big YouTuber and social media influencer,

422
00:18:56,440 --> 00:18:59,240
Speaker 1: James Smith, who's actually quite credible. He has done a

423
00:18:59,240 --> 00:19:01,760
Speaker 1: big like pose on a lot of the brands. He's

424
00:19:01,800 --> 00:19:04,919
Speaker 1: independently paid to have a lot of these brands tested

425
00:19:05,040 --> 00:19:07,040
Speaker 1: to see if they do have the amount of creating

426
00:19:07,119 --> 00:19:09,160
Speaker 1: in the gummy that they say they do. And there

427
00:19:09,200 --> 00:19:13,320
Speaker 1: was also a big investigation from Wired recently and again

428
00:19:13,359 --> 00:19:16,400
Speaker 1: they independently tested a huge range of the really popular

429
00:19:16,480 --> 00:19:20,159
Speaker 1: creatine gummy brands and the results were shocking, Susie, Like,

430
00:19:20,400 --> 00:19:23,080
Speaker 1: actually shocking, because you would think that if a creatine

431
00:19:23,119 --> 00:19:26,160
Speaker 1: brand had a gummy that said something like contains five

432
00:19:26,200 --> 00:19:27,520
Speaker 1: grams of creating per gummy.

433
00:19:27,880 --> 00:19:29,200
Speaker 2: Okay, maybe not every.

434
00:19:28,960 --> 00:19:32,199
Speaker 1: Brand is exactly five grams, but I would hope that

435
00:19:32,320 --> 00:19:34,840
Speaker 1: each brand is like four point eight four point nine

436
00:19:34,880 --> 00:19:36,359
Speaker 1: to five, do you know what I mean? Like pretty

437
00:19:36,400 --> 00:19:38,760
Speaker 1: close to five grams, right, or three grams or whatever.

438
00:19:38,800 --> 00:19:42,840
Speaker 1: It is within a point ononder point two of that dose.

439
00:19:43,440 --> 00:19:47,800
Speaker 1: But a lot of these independent investigations show that there

440
00:19:47,880 --> 00:19:53,000
Speaker 1: was a significantly less amount of creating in these brands

441
00:19:53,040 --> 00:19:55,399
Speaker 1: than what the label claimed. A lot of them with

442
00:19:55,520 --> 00:20:00,800
Speaker 1: creating doses only sixteen percent of the advertised dose, susy.

443
00:20:00,880 --> 00:20:04,480
Speaker 1: That is ridiculous, Like that is a massive discrepancy.

444
00:20:05,080 --> 00:20:07,080
Speaker 2: So it's real issue.

445
00:20:07,119 --> 00:20:09,440
Speaker 1: And I guess one of the biggest issues is that

446
00:20:10,000 --> 00:20:12,440
Speaker 1: creatine is actually really hard to stabilize. So when I

447
00:20:12,520 --> 00:20:14,159
Speaker 1: read all this, I was like, oh, wow, this is

448
00:20:14,240 --> 00:20:16,680
Speaker 1: really interesting. Of Course, I've always sort of said I've

449
00:20:16,680 --> 00:20:19,360
Speaker 1: never been a huge fan of gummies, whether that's a multivitamin,

450
00:20:19,400 --> 00:20:21,879
Speaker 1: whether it's like cillium and a gummy, whether it's creating

451
00:20:21,960 --> 00:20:24,040
Speaker 1: in a gummy. I just feel like a lot of

452
00:20:24,080 --> 00:20:26,040
Speaker 1: people are just popping these gummies because they're.

453
00:20:25,840 --> 00:20:27,360
Speaker 2: Like they're sweet, they're lullies, etc.

454
00:20:28,000 --> 00:20:30,840
Speaker 1: And I'm like, I think I prefer if you've got

455
00:20:30,880 --> 00:20:32,639
Speaker 1: to take a suplement with some science behind it, I

456
00:20:32,640 --> 00:20:34,760
Speaker 1: prefer you take the best quality one. And when I

457
00:20:34,840 --> 00:20:37,720
Speaker 1: did a deep dive into the research behind creating in

458
00:20:37,760 --> 00:20:42,600
Speaker 1: gummies and why so many brands were underdosing and significantly

459
00:20:42,680 --> 00:20:45,480
Speaker 1: like less than fifty percent, you know, nearly eighty percent

460
00:20:45,560 --> 00:20:47,840
Speaker 1: less than what they actually claimed on the nutrition label

461
00:20:47,880 --> 00:20:50,480
Speaker 1: for some of these brands, certainly a couple of the

462
00:20:50,520 --> 00:20:53,480
Speaker 1: good brands had the required dose in there.

463
00:20:53,520 --> 00:20:54,760
Speaker 2: What they said was in there was.

464
00:20:54,720 --> 00:20:57,879
Speaker 1: Actually in there, But the large majority of the brands

465
00:20:57,880 --> 00:21:02,360
Speaker 1: that were independently tested significantly less than what they're actually claiming.

466
00:21:02,760 --> 00:21:04,480
Speaker 2: And I think one of the reasons why when I

467
00:21:04,520 --> 00:21:05,040
Speaker 2: was looking.

468
00:21:04,840 --> 00:21:07,520
Speaker 1: Through some of the research and the science behind it,

469
00:21:07,720 --> 00:21:10,560
Speaker 1: was because creatine is actually really hard to stabilize in

470
00:21:10,600 --> 00:21:14,239
Speaker 1: a gummy, So creating is highly water soble and in

471
00:21:14,280 --> 00:21:18,199
Speaker 1: an unstable moist environment. It makes it really difficult to

472
00:21:18,280 --> 00:21:22,120
Speaker 1: preserve creating in a gummy form without it actually degrading

473
00:21:22,200 --> 00:21:25,639
Speaker 1: into creatinine, which is like an inactive byproduct, So it

474
00:21:25,720 --> 00:21:29,360
Speaker 1: leads to a big loss in potency over time when

475
00:21:29,400 --> 00:21:31,120
Speaker 1: the creating is actually in the gummy.

476
00:21:31,440 --> 00:21:34,040
Speaker 2: So unless this formula is being.

477
00:21:34,280 --> 00:21:38,480
Speaker 1: Like specifically engineered to be able to stay stable within

478
00:21:38,520 --> 00:21:40,920
Speaker 1: the gummy, which let's be honest, most of these brands

479
00:21:40,960 --> 00:21:43,880
Speaker 1: are not doing. This is the reason I think that

480
00:21:43,960 --> 00:21:47,680
Speaker 1: so many of the gummies contain far less in terms

481
00:21:47,720 --> 00:21:50,040
Speaker 1: of the amounts of creating than what they're advertising.

482
00:21:50,320 --> 00:21:53,640
Speaker 2: Now. The other issue is that the whole supplement.

483
00:21:53,200 --> 00:21:57,320
Speaker 1: Industry is largely not really regulated, particularly if you're buying

484
00:21:57,359 --> 00:22:00,640
Speaker 1: an overseas branch with so many Austrains do like we don't.

485
00:22:00,760 --> 00:22:02,840
Speaker 1: When people go and look for supplement, they just grab

486
00:22:02,880 --> 00:22:05,439
Speaker 1: whatever off the shelf. They're not really looking for a

487
00:22:05,480 --> 00:22:08,600
Speaker 1: brand that is made in Australia. They're just grabbing anything

488
00:22:08,640 --> 00:22:10,680
Speaker 1: and if the brand really isn't made in Australia, the

489
00:22:10,800 --> 00:22:14,560
Speaker 1: regulations are sketchy at best. Most brands aren't batch testing

490
00:22:14,640 --> 00:22:17,400
Speaker 1: their own product. They're also not third party testing their

491
00:22:17,440 --> 00:22:20,600
Speaker 1: own products, and they really you know, most brands, unfortunately

492
00:22:20,680 --> 00:22:23,879
Speaker 1: are made by influencers or celebrities or people that just

493
00:22:24,480 --> 00:22:26,320
Speaker 1: think that they can do better. So they're like, I'm

494
00:22:26,320 --> 00:22:27,720
Speaker 1: going to start a supplement brand and.

495
00:22:27,680 --> 00:22:29,360
Speaker 2: Do better, but they don't really.

496
00:22:29,119 --> 00:22:32,520
Speaker 1: Understand the signs behind this, which is the key reason

497
00:22:32,520 --> 00:22:34,679
Speaker 1: why Susie and I developed designed by dietitians.

498
00:22:34,720 --> 00:22:36,760
Speaker 2: We also batch test all of our products.

499
00:22:36,840 --> 00:22:38,720
Speaker 1: We can verify all of our claims as well, and

500
00:22:38,760 --> 00:22:41,399
Speaker 1: that's a reason we haven't actually developed creating in a

501
00:22:41,440 --> 00:22:45,280
Speaker 1: gummy form. So I thought it was really really interesting too, Yeah,

502
00:22:45,320 --> 00:22:47,440
Speaker 1: just to see what's been playing out on social media,

503
00:22:47,480 --> 00:22:49,760
Speaker 1: to see that there are other such as the Wired

504
00:22:50,040 --> 00:22:52,919
Speaker 1: you know, independent lab analysis as well that are also

505
00:22:53,040 --> 00:22:56,720
Speaker 1: they've tested so many different independent brands, and the majority

506
00:22:56,800 --> 00:22:59,280
Speaker 1: just didn't have anywhere near the amount of creating in

507
00:22:59,320 --> 00:23:01,080
Speaker 1: them that they claim, And I just thought it was

508
00:23:01,280 --> 00:23:03,040
Speaker 1: I'm sending it to you, and I was like, oh

509
00:23:03,080 --> 00:23:05,280
Speaker 1: my goodness, Like, yeah, I thought it was a bit

510
00:23:05,280 --> 00:23:06,959
Speaker 1: of it, like a beat up to start with, but

511
00:23:06,960 --> 00:23:09,080
Speaker 1: then I was like, no, that's actually like it makes

512
00:23:09,080 --> 00:23:11,600
Speaker 1: so much sense from a science perspective, and probably just

513
00:23:11,640 --> 00:23:14,040
Speaker 1: another reason why I've never really liked gummies without fully

514
00:23:14,119 --> 00:23:16,080
Speaker 1: understanding the science behind it, like I do.

515
00:23:16,200 --> 00:23:17,400
Speaker 2: Now, what do you think?

516
00:23:17,520 --> 00:23:20,199
Speaker 3: Well, I got that message on a Friday afternoon and

517
00:23:20,280 --> 00:23:22,520
Speaker 3: Liam was in a frenzy, And first of all, I

518
00:23:22,520 --> 00:23:24,399
Speaker 3: couldn't watch it because James Smith and I had a

519
00:23:24,440 --> 00:23:29,000
Speaker 3: fight one time online and he's blocked me because he

520
00:23:29,080 --> 00:23:30,920
Speaker 3: bagged me out for no reason. I don't know why

521
00:23:31,000 --> 00:23:33,520
Speaker 3: he ransomed anywhow. I had to go into a different

522
00:23:33,560 --> 00:23:35,639
Speaker 3: account to have a look at it. But to be honest,

523
00:23:35,680 --> 00:23:39,520
Speaker 3: it didn't surprise me that a lot of brands didn't

524
00:23:39,520 --> 00:23:42,440
Speaker 3: have the many in Like oh, sorry, when you said

525
00:23:42,720 --> 00:23:44,359
Speaker 3: I didn't think they would have it in, well, they

526
00:23:44,359 --> 00:23:47,240
Speaker 3: all should. You know, if it says it's got something

527
00:23:47,240 --> 00:23:48,359
Speaker 3: in it, it should have it it's.

528
00:23:48,200 --> 00:23:50,639
Speaker 2: Got some yeah, just not for the dose that they were.

529
00:23:50,800 --> 00:23:53,040
Speaker 3: But I was horrified. I was like, this cannot be happening.

530
00:23:53,080 --> 00:23:55,760
Speaker 3: And I would say that generally less reputable brands. I

531
00:23:55,760 --> 00:23:57,479
Speaker 3: can hear my children from the garbage out, So if

532
00:23:57,480 --> 00:24:01,480
Speaker 3: you can hear that less reputable brands, doesn't surprise me.

533
00:24:01,560 --> 00:24:04,879
Speaker 3: Because a big, big, reputable brands. No, they need to

534
00:24:04,960 --> 00:24:08,439
Speaker 3: be tested. You know they're vulnerable, But it doesn't surprise me.

535
00:24:08,480 --> 00:24:10,760
Speaker 3: And I think this is just a classic example of

536
00:24:10,800 --> 00:24:13,760
Speaker 3: how people think that selling supplements is a really easy

537
00:24:13,800 --> 00:24:15,680
Speaker 3: way to make lots of money. We'll all do it

538
00:24:16,080 --> 00:24:19,399
Speaker 3: regardless of our qualifications, and you have to just basically

539
00:24:19,480 --> 00:24:21,720
Speaker 3: be careful. I'm like you, I don't like gummies of

540
00:24:21,800 --> 00:24:25,000
Speaker 3: any description, vitamins. I don't think that they're I don't

541
00:24:25,080 --> 00:24:26,880
Speaker 3: as a dietician. I don't ever want to be telling

542
00:24:26,880 --> 00:24:29,359
Speaker 3: people to have a lolly basically. So I think this

543
00:24:29,520 --> 00:24:31,600
Speaker 3: just highlights that one. You have to make sure that

544
00:24:31,640 --> 00:24:33,840
Speaker 3: if you're paying for supplements, that they are coming from

545
00:24:33,880 --> 00:24:37,840
Speaker 3: a credible, reputable organization. But like you described, in the

546
00:24:37,880 --> 00:24:40,160
Speaker 3: case of creating gummies, I wouldn't be buying them at all.

547
00:24:40,320 --> 00:24:42,639
Speaker 3: You need to get the powder because then you know

548
00:24:42,680 --> 00:24:44,879
Speaker 3: you're basically getting what you're paying for and the powder

549
00:24:44,880 --> 00:24:47,040
Speaker 3: should be pure, which is why we use Career Pure

550
00:24:47,560 --> 00:24:49,760
Speaker 3: in our products. Now it's a lot more expensive, but

551
00:24:49,800 --> 00:24:51,960
Speaker 3: we know we're basically getting what we're paying for and

552
00:24:52,000 --> 00:24:55,119
Speaker 3: telling our clients that's in there. So just great story,

553
00:24:55,119 --> 00:24:59,000
Speaker 3: I thought, fantastic. And yeah, I thought James Smith did

554
00:24:59,000 --> 00:25:00,639
Speaker 3: a great job. You know, he went and got them

555
00:25:00,680 --> 00:25:02,920
Speaker 3: all tested, and he said he'd had to look into

556
00:25:02,960 --> 00:25:05,440
Speaker 3: things legally because he didn't also want to be vulnerable.

557
00:25:05,640 --> 00:25:07,600
Speaker 3: But you know, you need people like that out there

558
00:25:07,680 --> 00:25:11,199
Speaker 3: checking things because often they're not overly accurate, and we

559
00:25:11,400 --> 00:25:15,600
Speaker 3: believe big companies that you know, can be obviously very misleading.

560
00:25:15,640 --> 00:25:16,800
Speaker 4: So yeah, I loved it. I thought it was a

561
00:25:16,800 --> 00:25:17,840
Speaker 4: great story in general.

562
00:25:18,359 --> 00:25:20,160
Speaker 1: And one of the ones I will say, the big brand,

563
00:25:20,160 --> 00:25:21,680
Speaker 1: I won't name it in shame it, but the big

564
00:25:21,720 --> 00:25:25,200
Speaker 1: brand that he found that he actually had tested multiple times,

565
00:25:25,240 --> 00:25:26,919
Speaker 1: just because the first time he tested it he was like,

566
00:25:27,000 --> 00:25:29,919
Speaker 1: surely that can't be right. Multiple times one of the

567
00:25:29,920 --> 00:25:32,639
Speaker 1: biggest brands who spends like this ridiculous amount, like if

568
00:25:32,640 --> 00:25:34,480
Speaker 1: you typed did in creating gummy is that brand would

569
00:25:34,480 --> 00:25:37,359
Speaker 1: come up first basically and the worst thing is that

570
00:25:37,400 --> 00:25:40,200
Speaker 1: they basically are so famous or such a big brand

571
00:25:40,240 --> 00:25:43,439
Speaker 1: because they heavily use influencers online. They're so big and

572
00:25:43,520 --> 00:25:45,639
Speaker 1: so famous and make so many millions of dollars because

573
00:25:45,640 --> 00:25:48,360
Speaker 1: all of these influencers are talking about them and everyone's

574
00:25:48,400 --> 00:25:50,600
Speaker 1: going to buy them. Like, if you're buying supplements of

575
00:25:50,720 --> 00:25:54,520
Speaker 1: influencer recommendations, you are probably doing it wrong. So to

576
00:25:54,720 --> 00:25:58,080
Speaker 1: end this little segment, if you are going to get creating,

577
00:25:58,720 --> 00:26:02,160
Speaker 1: try to source crepure or create vitalis. It is the

578
00:26:02,200 --> 00:26:05,600
Speaker 1: most purest form of creating monohydrate in the world. Make

579
00:26:05,640 --> 00:26:09,359
Speaker 1: sure the formula uses creatine monohydrate because that is the

580
00:26:09,400 --> 00:26:12,880
Speaker 1: most research and effective form of creating worldwide. Make sure

581
00:26:12,920 --> 00:26:17,000
Speaker 1: that the product states the exact grams of creatine perserve

582
00:26:17,400 --> 00:26:20,680
Speaker 1: not equivalent to five grams or equivalent two to three

583
00:26:20,720 --> 00:26:24,560
Speaker 1: grams the exact grams of creating in that product. Make

584
00:26:24,640 --> 00:26:27,560
Speaker 1: sure that the brand either batcheests their own product or

585
00:26:27,600 --> 00:26:29,720
Speaker 1: gets that sort of third party tested. That's more like

586
00:26:29,760 --> 00:26:31,600
Speaker 1: an American thing. They do a lot of third party

587
00:26:31,600 --> 00:26:34,600
Speaker 1: testing over there. And then basically just make sure that

588
00:26:34,960 --> 00:26:37,480
Speaker 1: you have an understanding of where your brand comes from.

589
00:26:37,560 --> 00:26:40,760
Speaker 1: Is it straight out of China, Who's actually formulating the brand.

590
00:26:40,880 --> 00:26:42,880
Speaker 1: You know, is there a pharmacist, is there a dietitian,

591
00:26:43,000 --> 00:26:45,479
Speaker 1: or is it just your favorite influencer who's teed up

592
00:26:45,480 --> 00:26:48,360
Speaker 1: with some random Chinese factory company and whacking their own

593
00:26:48,400 --> 00:26:50,640
Speaker 1: face on the label. So I think it's really important

594
00:26:50,640 --> 00:26:53,240
Speaker 1: to actually do some due diligence if you are putting

595
00:26:53,280 --> 00:26:56,680
Speaker 1: these things regularly into your body, because if not, at best,

596
00:26:56,720 --> 00:26:59,959
Speaker 1: you're just wasting your money. At worst, there's potentially contaminant

597
00:27:00,080 --> 00:27:02,040
Speaker 1: and that kind of thing in your supplements which you're

598
00:27:02,040 --> 00:27:04,520
Speaker 1: actually putting into your body every single day, so it's

599
00:27:04,600 --> 00:27:07,199
Speaker 1: not probably going to end well long term for you.

600
00:27:07,359 --> 00:27:09,439
Speaker 1: So I think just a good reminder for all of

601
00:27:09,520 --> 00:27:12,280
Speaker 1: us to know where these things are coming from and

602
00:27:12,320 --> 00:27:14,639
Speaker 1: to do a little bit of due diligence and detective

603
00:27:14,720 --> 00:27:15,520
Speaker 1: work ourselves.

604
00:27:16,000 --> 00:27:18,120
Speaker 3: I think you can watch his clips James Smith PT.

605
00:27:18,280 --> 00:27:20,639
Speaker 3: But is he's in the UK's NY he's English?

606
00:27:20,760 --> 00:27:20,800
Speaker 1: Is?

607
00:27:22,840 --> 00:27:23,760
Speaker 2: I think he's English?

608
00:27:23,800 --> 00:27:25,520
Speaker 3: I don't know if he sometimes comes here, But you

609
00:27:25,560 --> 00:27:28,040
Speaker 3: can watch it James Smith PTA. I don't agree with

610
00:27:28,080 --> 00:27:29,720
Speaker 3: everything he says, but I think that that was a

611
00:27:29,760 --> 00:27:32,280
Speaker 3: really interesting reminder of you got to be very careful

612
00:27:32,280 --> 00:27:35,480
Speaker 3: with supplements, all right, Leanne I found some new cheese,

613
00:27:35,880 --> 00:27:36,520
Speaker 3: very exciting.

614
00:27:36,560 --> 00:27:37,720
Speaker 4: Who doesn't love cheese.

615
00:27:38,240 --> 00:27:39,800
Speaker 3: I don't even know why I came across it, because

616
00:27:39,800 --> 00:27:41,919
Speaker 3: I haven't seen it in supermarket yet, but I was

617
00:27:41,960 --> 00:27:43,679
Speaker 3: doing a review maybe and it came up on the

618
00:27:43,720 --> 00:27:47,080
Speaker 3: Woollies supermarket site, and I liked it for a few

619
00:27:47,080 --> 00:27:49,520
Speaker 3: different reasons because it was the first time I've seen

620
00:27:49,800 --> 00:27:53,480
Speaker 3: fetter advertised according to some health benefits. So this is

621
00:27:53,600 --> 00:27:58,159
Speaker 3: the Riverina Dairy Company high protein fetter, and I just

622
00:27:58,200 --> 00:28:01,000
Speaker 3: thought that's so interesting, isn't it. So Fatter cheese is

623
00:28:01,040 --> 00:28:03,479
Speaker 3: usually a little bit lower fat than regular cheese. It's

624
00:28:03,560 --> 00:28:06,960
Speaker 3: usually about twenty five twenty eight percent fat compared to

625
00:28:06,960 --> 00:28:10,520
Speaker 3: say thirty thirty five percent for regular cheddar, And if

626
00:28:10,560 --> 00:28:13,280
Speaker 3: you get a reduced fat fetter, it can be as

627
00:28:13,320 --> 00:28:15,760
Speaker 3: low as about fifteen percent. But they are to find,

628
00:28:15,800 --> 00:28:17,800
Speaker 3: which makes me think when they do make them, they

629
00:28:17,840 --> 00:28:18,800
Speaker 3: don't sell.

630
00:28:18,920 --> 00:28:20,920
Speaker 4: But this one is a really interesting product.

631
00:28:21,000 --> 00:28:22,920
Speaker 3: So first of all, it's made by a small kind

632
00:28:22,960 --> 00:28:26,000
Speaker 3: of dairy conglomerate, which I always think is nice. And

633
00:28:26,320 --> 00:28:28,760
Speaker 3: when you look at the nutritionals per serve, they're pretty strong.

634
00:28:28,880 --> 00:28:32,320
Speaker 3: So per hundred grams, the energy is just over two

635
00:28:32,359 --> 00:28:35,120
Speaker 3: hundred and fifty calories as you would expect for cheese.

636
00:28:35,400 --> 00:28:39,920
Speaker 3: The protein is twenty four grams fat sixteen, so only

637
00:28:40,000 --> 00:28:43,560
Speaker 3: sixteen percent fat, which is significantly lower fat than cheese

638
00:28:43,600 --> 00:28:46,680
Speaker 3: in general and specifically fetter cheese. The saturated fat is

639
00:28:46,680 --> 00:28:49,040
Speaker 3: a little bit higher than our recommended less than three

640
00:28:49,040 --> 00:28:51,080
Speaker 3: and eleven, but you would expect that for dairy food

641
00:28:51,120 --> 00:28:54,160
Speaker 3: in general, and the sodium per hundred seven to twenty

642
00:28:54,160 --> 00:28:56,920
Speaker 3: because cheese does have a fair wack of salt, but

643
00:28:57,080 --> 00:28:59,960
Speaker 3: per serve it's fifty gram server fetter.

644
00:29:00,120 --> 00:29:02,680
Speaker 4: So to give you an idea, we always we'll.

645
00:29:02,520 --> 00:29:04,920
Speaker 3: Generally recommend about thirty grams of cheese a day, which

646
00:29:05,320 --> 00:29:09,360
Speaker 3: is sort of a heaped tablespoon of fetter. So fifty

647
00:29:09,400 --> 00:29:12,120
Speaker 3: grams is quite a lot. I wouldn't recommend generally my

648
00:29:12,160 --> 00:29:15,320
Speaker 3: clients have fifty. I'd probably say closer to thirty. But

649
00:29:15,440 --> 00:29:17,840
Speaker 3: even for that, you're getting over six grams of protein,

650
00:29:17,880 --> 00:29:20,280
Speaker 3: which is very high. Usually going to be getting about

651
00:29:20,320 --> 00:29:24,120
Speaker 3: three grams for fetter. And what I particularly likely a

652
00:29:24,600 --> 00:29:26,520
Speaker 3: is that when you look at the ingredient lists, all

653
00:29:26,560 --> 00:29:30,000
Speaker 3: it's got in it is pasteurized cow's milk, milk, solid salt,

654
00:29:30,000 --> 00:29:34,080
Speaker 3: and some cultures it's an incredibly clean ingredient list. Now

655
00:29:34,120 --> 00:29:35,720
Speaker 3: I haven't seen it or tried it, it is it

656
00:29:35,760 --> 00:29:37,880
Speaker 3: Willy's only at the moment it does say out of

657
00:29:37,920 --> 00:29:40,520
Speaker 3: stock on my local, but it is definitely a new

658
00:29:40,560 --> 00:29:43,360
Speaker 3: product and has thirty percent less fat and a significant

659
00:29:43,440 --> 00:29:46,520
Speaker 3: amount of high protein perserve. So I'm loving it. If

660
00:29:46,560 --> 00:29:48,400
Speaker 3: I see it, I'll definitely be buying it. And if

661
00:29:48,440 --> 00:29:50,720
Speaker 3: you're a cheese lover, it would definitely then be my

662
00:29:50,880 --> 00:29:54,040
Speaker 3: choice of feta. And even if you're using only thirty grams,

663
00:29:54,040 --> 00:29:56,120
Speaker 3: you're going to be getting over six grams of protein,

664
00:29:56,240 --> 00:29:58,320
Speaker 3: So big thumbs up from me.

665
00:29:58,720 --> 00:30:01,040
Speaker 4: What do you think it's available.

666
00:30:00,600 --> 00:30:02,440
Speaker 2: At my local? Wars? Actually I should add that to

667
00:30:02,480 --> 00:30:03,480
Speaker 2: my cart for my new water.

668
00:30:03,600 --> 00:30:06,920
Speaker 1: So it's four dollars seventy for a two hundred gram block,

669
00:30:06,960 --> 00:30:08,920
Speaker 1: and this is the Riverina.

670
00:30:08,520 --> 00:30:10,000
Speaker 2: Not hard, it's even cheaper.

671
00:30:10,160 --> 00:30:12,360
Speaker 1: I've paid more, certainly, I've paid more, certainly, So I

672
00:30:12,360 --> 00:30:16,160
Speaker 1: actually think it's it's fairly reasonably priced. It's Riverina Dairy Cove.

673
00:30:16,560 --> 00:30:18,880
Speaker 1: And you said more than six grams fifty grams, so

674
00:30:18,960 --> 00:30:20,720
Speaker 1: it gives twelve grams of protein and.

675
00:30:20,800 --> 00:30:25,480
Speaker 4: I'm tired to daily Sunday it gives people, So it.

676
00:30:25,480 --> 00:30:27,600
Speaker 1: Is it is a high protein cheese. And when you

677
00:30:27,640 --> 00:30:29,080
Speaker 1: first sent this to me, I kind of thought, oh,

678
00:30:29,120 --> 00:30:31,640
Speaker 1: it's interesting, But what I personally buy it?

679
00:30:31,880 --> 00:30:32,440
Speaker 2: Probably not.

680
00:30:32,480 --> 00:30:34,000
Speaker 1: And the first thought that popped into my head was

681
00:30:34,000 --> 00:30:36,120
Speaker 1: I'd probably give it to like a vegan client who

682
00:30:36,120 --> 00:30:36,640
Speaker 1: really needed it.

683
00:30:36,680 --> 00:30:37,920
Speaker 2: But then I was like, oh, it's better, they.

684
00:30:37,880 --> 00:30:40,640
Speaker 4: Can't very tired were forgetting No, vegans can eat better?

685
00:30:40,760 --> 00:30:41,400
Speaker 2: Well, we need it.

686
00:30:41,440 --> 00:30:43,560
Speaker 1: About creatine dose, I think a couple of nights of

687
00:30:43,600 --> 00:30:46,320
Speaker 1: bad sleep. We should talk about that though, creteine and

688
00:30:46,360 --> 00:30:48,560
Speaker 1: sleep up provision because there's more and more research. But

689
00:30:48,640 --> 00:30:50,920
Speaker 1: getting back to the FETA, yeah, I think it's interesting.

690
00:30:51,040 --> 00:30:52,840
Speaker 1: If I was, say a vegetarian client, and I was

691
00:30:52,880 --> 00:30:54,680
Speaker 1: really trying to get my protein up a little bit,

692
00:30:54,800 --> 00:30:56,800
Speaker 1: perhaps I had a salad with similarentles at a bit

693
00:30:56,840 --> 00:30:57,560
Speaker 1: of kinoir and I.

694
00:30:57,560 --> 00:31:00,320
Speaker 2: Was looking to boost it. This would be the perfect

695
00:31:00,200 --> 00:31:00,520
Speaker 2: in that.

696
00:31:00,560 --> 00:31:03,360
Speaker 1: But if I had an animal product eating client, like

697
00:31:03,360 --> 00:31:05,200
Speaker 1: they had some chicken in a salad or some tuna

698
00:31:05,360 --> 00:31:07,480
Speaker 1: or some you know, some steak or something in a wrap,

699
00:31:07,800 --> 00:31:10,080
Speaker 1: I probably wouldn't buy it. I mean, I think the

700
00:31:10,200 --> 00:31:12,440
Speaker 1: ingredients are fine and the price point is absolutely fine,

701
00:31:12,480 --> 00:31:14,360
Speaker 1: but I think we've all gone a little bit too

702
00:31:14,520 --> 00:31:16,920
Speaker 1: protein crazy, so I would take it as with a

703
00:31:16,920 --> 00:31:19,280
Speaker 1: grain of salt. I don't think everybody needs and I

704
00:31:19,360 --> 00:31:22,160
Speaker 1: think a specific type of person who is probably more

705
00:31:22,240 --> 00:31:25,960
Speaker 1: plant based focused looking to up the fettera in their

706
00:31:26,000 --> 00:31:27,160
Speaker 1: diet would would need it.

707
00:31:27,680 --> 00:31:28,040
Speaker 2: I agree.

708
00:31:28,080 --> 00:31:30,640
Speaker 1: I think the ingredients are great, but most fetters pretty

709
00:31:30,680 --> 00:31:32,640
Speaker 1: whole food based anyway, Isn't it like I've never really

710
00:31:32,680 --> 00:31:33,480
Speaker 1: seen a bad fetter.

711
00:31:33,520 --> 00:31:34,680
Speaker 2: I think they're all pretty similar.

712
00:31:35,040 --> 00:31:37,600
Speaker 3: Yeah, I would use it because I sometimes when I

713
00:31:37,600 --> 00:31:39,760
Speaker 3: have clients I'm trying to bump their protein up. Sometimes

714
00:31:39,800 --> 00:31:42,800
Speaker 3: they get sick of like having with lunches, Like they're like,

715
00:31:42,840 --> 00:31:44,920
Speaker 3: I don't feel like chicken or tuna again, what else

716
00:31:44,920 --> 00:31:46,880
Speaker 3: can I have? So, for example, if I had a

717
00:31:46,880 --> 00:31:49,360
Speaker 3: client who you could use that with, say egg salad

718
00:31:49,880 --> 00:31:52,720
Speaker 3: and just get that extra sort of five six eight

719
00:31:52,760 --> 00:31:55,480
Speaker 3: grams of protein. So I think I would use it

720
00:31:55,560 --> 00:31:58,160
Speaker 3: in that instance because people love cheese. It's salty, so

721
00:31:58,200 --> 00:31:59,920
Speaker 3: it tastes good in a salad. It just finishes a

722
00:32:00,080 --> 00:32:02,800
Speaker 3: salad off for lunch, and so I think it's just

723
00:32:02,960 --> 00:32:05,640
Speaker 3: a nice way to add a little bit extra, particularly

724
00:32:05,640 --> 00:32:07,240
Speaker 3: for people who are getting sick of having a lot

725
00:32:07,240 --> 00:32:10,920
Speaker 3: of meat or fish through the day or even for breakfast,

726
00:32:11,040 --> 00:32:13,840
Speaker 3: right because people, as we've spoken before, two eggs for

727
00:32:13,920 --> 00:32:16,000
Speaker 3: women is not enough protein. But if you had a

728
00:32:16,040 --> 00:32:18,760
Speaker 3: slice of whole grain toast, some of that feta and

729
00:32:18,800 --> 00:32:21,320
Speaker 3: your two eggs, you'd be well over your twenty thirty grams.

730
00:32:21,400 --> 00:32:23,400
Speaker 3: So it's just a nice addition to give that little

731
00:32:23,400 --> 00:32:26,400
Speaker 3: bit extra, particularly if you're trying to keep calories controlled.

732
00:32:26,440 --> 00:32:28,760
Speaker 3: So I think it's a really functional food that is

733
00:32:28,840 --> 00:32:31,560
Speaker 3: just giving people a little bit more variety you or.

734
00:32:31,520 --> 00:32:33,360
Speaker 1: Really just as a snack, a couple of vitiweeds with

735
00:32:33,360 --> 00:32:35,440
Speaker 1: a couple of slices of tomato and a bit of

736
00:32:35,520 --> 00:32:37,520
Speaker 1: this better crumbled on top. Yeah, you're going to get

737
00:32:37,520 --> 00:32:39,960
Speaker 1: a you know, six eight ten grams in that. So

738
00:32:40,160 --> 00:32:41,920
Speaker 1: that's a really good option to I agree because a

739
00:32:41,920 --> 00:32:44,840
Speaker 1: lot of people don't like those low carb, high protein

740
00:32:44,880 --> 00:32:46,840
Speaker 1: tost options, and I don't blame them. Sometimes they're a

741
00:32:46,840 --> 00:32:49,120
Speaker 1: bit kind of bland, a little bit heavy. So yeah,

742
00:32:49,120 --> 00:32:50,920
Speaker 1: I think that's with a couple of eggs for breakfast,

743
00:32:51,040 --> 00:32:52,880
Speaker 1: or even just that with a bit of sliced tomatoes,

744
00:32:52,920 --> 00:32:55,360
Speaker 1: a few good slices of grainy bread will give you

745
00:32:55,400 --> 00:32:57,640
Speaker 1: ten twelve grams, even if it's not the high protein

746
00:32:57,680 --> 00:32:59,440
Speaker 1: type bread. So a serve of this on top of

747
00:32:59,680 --> 00:33:02,440
Speaker 1: few slices with some tomato and some fresh basil could

748
00:33:02,480 --> 00:33:04,240
Speaker 1: actually go a long way to getting you up over

749
00:33:04,280 --> 00:33:06,680
Speaker 1: that twenty grams of protein permeal, which we know that

750
00:33:06,720 --> 00:33:07,480
Speaker 1: most women need.

751
00:33:08,200 --> 00:33:10,720
Speaker 3: True true, Sure, So well done, riverine A Dairy. It's

752
00:33:10,800 --> 00:33:13,640
Speaker 3: nice to see small food companies doing well, so support

753
00:33:13,640 --> 00:33:14,760
Speaker 3: them if you see it in woollies.

754
00:33:15,200 --> 00:33:16,360
Speaker 1: Yeah, I'll see if I can pick it up and

755
00:33:16,360 --> 00:33:18,360
Speaker 1: give us a little review next week in terms of

756
00:33:18,400 --> 00:33:19,920
Speaker 1: the taste, but I'm sure it will taste good. You know,

757
00:33:20,360 --> 00:33:22,520
Speaker 1: it's pretty hard to not taste good. FET's pretty delicious,

758
00:33:22,560 --> 00:33:24,120
Speaker 1: So I'll see if I can give us a little

759
00:33:24,120 --> 00:33:24,960
Speaker 1: review next week.

760
00:33:25,560 --> 00:33:25,920
Speaker 2: All right.

761
00:33:26,000 --> 00:33:27,960
Speaker 1: Then our final topic for the week is, of course

762
00:33:27,960 --> 00:33:29,800
Speaker 1: our listener questions. Sous He picks a lot of these

763
00:33:29,880 --> 00:33:33,440
Speaker 1: up from our Instagram dms or our Facebook dms, and

764
00:33:33,480 --> 00:33:36,600
Speaker 1: so this one today is on osteopenia. So I've just

765
00:33:36,640 --> 00:33:39,760
Speaker 1: found out that I have osteopenia. What should I do? So,

766
00:33:40,040 --> 00:33:42,040
Speaker 1: just to give our listeners a little bit of a background,

767
00:33:42,120 --> 00:33:46,200
Speaker 1: osteopenia is basically where your bone mineral density is lower

768
00:33:46,200 --> 00:33:50,160
Speaker 1: than normal. It's not low enough to be classified as osteoporosis,

769
00:33:50,400 --> 00:33:53,000
Speaker 1: but it's essentially a big red flag. It's a big

770
00:33:53,080 --> 00:33:56,480
Speaker 1: warning sign because it's not a diagnosis of a bone disease,

771
00:33:56,560 --> 00:33:59,600
Speaker 1: but it's basically the time to act now to prevent

772
00:33:59,680 --> 00:34:03,640
Speaker 1: any further progression of lowering that bone mineral density.

773
00:34:04,120 --> 00:34:05,840
Speaker 2: So it's really great that you've reached out. It's a

774
00:34:05,840 --> 00:34:06,640
Speaker 2: wonderful question.

775
00:34:06,920 --> 00:34:08,360
Speaker 1: I think the first thing that you would want to

776
00:34:08,360 --> 00:34:11,560
Speaker 1: do is prioritize your key what we call bone nutrients.

777
00:34:11,560 --> 00:34:14,960
Speaker 1: So we've got calcium, vitamin D, protein, and then magnesium

778
00:34:14,960 --> 00:34:18,120
Speaker 1: in K two as well also help support bone metabolic

779
00:34:18,200 --> 00:34:19,960
Speaker 1: K two and vitamin K two.

780
00:34:20,440 --> 00:34:21,400
Speaker 2: Vitamin K two.

781
00:34:21,680 --> 00:34:25,120
Speaker 3: The specific people haven't done a nutrition degree K two.

782
00:34:25,200 --> 00:34:27,080
Speaker 1: I'll I'll come back to it, so I'm just gonna

783
00:34:27,080 --> 00:34:29,960
Speaker 1: listen them off for a second. So, calcium wise, we

784
00:34:30,040 --> 00:34:33,080
Speaker 1: want for most people between about one thousand to about

785
00:34:33,120 --> 00:34:34,239
Speaker 1: thirteen hundred.

786
00:34:33,920 --> 00:34:34,759
Speaker 2: Milligrams a day.

787
00:34:34,920 --> 00:34:37,560
Speaker 1: It's a significant amount of calcium, and this depends on

788
00:34:37,600 --> 00:34:40,839
Speaker 1: your age and your life stage basically, so if you're

789
00:34:40,920 --> 00:34:42,799
Speaker 1: you know, someone who's in the twenties versus someone in

790
00:34:42,840 --> 00:34:46,760
Speaker 1: their seventies, your calcium requirements will be different. For most people,

791
00:34:46,760 --> 00:34:49,200
Speaker 1: it's about three to four serves of dairy a day.

792
00:34:49,280 --> 00:34:51,520
Speaker 1: If you don't have dairy, you really need to make

793
00:34:51,560 --> 00:34:55,840
Speaker 1: sure that you're having some strongly fortified plant based alternatives.

794
00:34:56,400 --> 00:34:58,880
Speaker 1: And then vitamin D as well. We know that a

795
00:34:58,960 --> 00:35:02,080
Speaker 1: huge proportion of a something around twenty five thirty percent

796
00:35:02,120 --> 00:35:04,520
Speaker 1: throughout winter a low in vitamin D, so it's probably

797
00:35:04,520 --> 00:35:06,319
Speaker 1: a good time to go and get your vitamin D

798
00:35:06,480 --> 00:35:08,680
Speaker 1: levels checked, and if you are low, it's probably a

799
00:35:08,760 --> 00:35:12,000
Speaker 1: great time to supplement as well. Protein wise, it's really

800
00:35:12,040 --> 00:35:14,680
Speaker 1: important for bone strength as well, so really ensuring that

801
00:35:14,719 --> 00:35:18,120
Speaker 1: you're having some lean protein with every meal, perhaps adding

802
00:35:18,120 --> 00:35:20,840
Speaker 1: some of that high protein feta like we've talked about

803
00:35:20,880 --> 00:35:23,480
Speaker 1: as well. And then also the last two which people

804
00:35:23,520 --> 00:35:25,960
Speaker 1: don't really think about. They always think about the calcium

805
00:35:26,040 --> 00:35:29,359
Speaker 1: and the vitamin D. It's magnesium and vitamin K two.

806
00:35:29,520 --> 00:35:30,200
Speaker 2: So both of.

807
00:35:30,160 --> 00:35:34,719
Speaker 1: These, although smaller, both support bone metabolism as well. So

808
00:35:34,840 --> 00:35:37,520
Speaker 1: really we only want to supplement if our dietary intake

809
00:35:37,640 --> 00:35:40,719
Speaker 1: is low, so it's probably a really key time to

810
00:35:40,840 --> 00:35:42,960
Speaker 1: go and see a dietician who would do a full

811
00:35:43,200 --> 00:35:46,680
Speaker 1: diet analysis of what you're currently eating and let you

812
00:35:46,719 --> 00:35:48,680
Speaker 1: know if you need to either up the nutrients through

813
00:35:48,680 --> 00:35:51,239
Speaker 1: a diet or if that's just not possible, you might

814
00:35:51,280 --> 00:35:53,840
Speaker 1: want a supplement, But don't just go and randomly start

815
00:35:53,880 --> 00:35:58,920
Speaker 1: taking supplements because sometimes they overlap, sometimes they interact. Sometimes

816
00:35:58,920 --> 00:36:01,400
Speaker 1: you're not taking enough, times you're taking too much. So

817
00:36:01,440 --> 00:36:04,600
Speaker 1: it is really important to get some key advice around

818
00:36:04,640 --> 00:36:08,040
Speaker 1: supplementation as well. Now, besides key nutrients, you also want

819
00:36:08,040 --> 00:36:11,520
Speaker 1: to focus on strength training or weight bearing exercises, So

820
00:36:11,600 --> 00:36:15,960
Speaker 1: think about things like impact movements, skipping, jogging, playing squash

821
00:36:16,040 --> 00:36:18,879
Speaker 1: or tennis, doing the stairs if it's safe to do so,

822
00:36:18,960 --> 00:36:21,319
Speaker 1: if you can mobilize and it's safe, all of these

823
00:36:21,360 --> 00:36:24,280
Speaker 1: sorts of things, and resistance based training is really important

824
00:36:24,280 --> 00:36:27,400
Speaker 1: to stimulate bone formation and help to slow down bone

825
00:36:27,440 --> 00:36:29,839
Speaker 1: loss as well. And then the last thing I'll say

826
00:36:29,880 --> 00:36:31,960
Speaker 1: is you really do it is time to link in with, yes,

827
00:36:31,960 --> 00:36:35,120
Speaker 1: a dietician, but also potentially either a physiotherapist or an

828
00:36:35,160 --> 00:36:38,760
Speaker 1: exercise physiologist who can really just help tailor and exercise

829
00:36:38,800 --> 00:36:41,600
Speaker 1: and a weight bearing plan for you, because that is

830
00:36:41,760 --> 00:36:43,800
Speaker 1: going to be your best bet with the good quality

831
00:36:43,920 --> 00:36:48,360
Speaker 1: nutrition to stop that progression onto osteoporosis as well.

832
00:36:48,360 --> 00:36:49,799
Speaker 4: I was going to say, before you come back and

833
00:36:49,800 --> 00:36:51,240
Speaker 4: tell us what K two is.

834
00:36:52,520 --> 00:36:54,520
Speaker 3: Part of a K two when you never mentioned that

835
00:36:54,560 --> 00:36:58,120
Speaker 3: one time in four years K two one for both.

836
00:36:58,200 --> 00:37:00,560
Speaker 3: But it's a good education, So going to hand over

837
00:37:00,600 --> 00:37:02,680
Speaker 3: to you because I can't even answer it. But I

838
00:37:02,719 --> 00:37:06,000
Speaker 3: do think it's worth really seeking out a exercise physiologist

839
00:37:06,080 --> 00:37:09,400
Speaker 3: or physio who specializes in bone health because there's a

840
00:37:09,400 --> 00:37:12,560
Speaker 3: lot of growing research about specific training modalities that can

841
00:37:12,600 --> 00:37:15,600
Speaker 3: help build tissue with strong evidence. So I think, don't

842
00:37:15,640 --> 00:37:17,279
Speaker 3: just think it's enough to go to a PT at

843
00:37:17,280 --> 00:37:19,440
Speaker 3: the local gym and get a strength program. You have

844
00:37:19,480 --> 00:37:22,240
Speaker 3: to do that very specific resistance work on the bone

845
00:37:22,239 --> 00:37:24,120
Speaker 3: to help build it. And as I said, there's a

846
00:37:24,160 --> 00:37:26,200
Speaker 3: growing number of specialists who know a lot more about

847
00:37:26,200 --> 00:37:28,680
Speaker 3: that than I do. But certainly i'd be searching that,

848
00:37:28,760 --> 00:37:30,640
Speaker 3: and sometimes you can do an online session with those

849
00:37:30,680 --> 00:37:33,000
Speaker 3: people if they're not close to where you are, and

850
00:37:33,160 --> 00:37:36,040
Speaker 3: learn how to do the right exercises, so that I

851
00:37:36,040 --> 00:37:38,799
Speaker 3: would definitely be investing in that. If you've got osteopedia,

852
00:37:39,040 --> 00:37:41,640
Speaker 3: particularly if you're only uniar thirties or forties, it's really

853
00:37:41,640 --> 00:37:43,480
Speaker 3: really important. Was that.

854
00:37:43,520 --> 00:37:44,760
Speaker 1: And the last thing I was just going to circle

855
00:37:44,800 --> 00:37:47,080
Speaker 1: back and say is I know that people don't want

856
00:37:47,080 --> 00:37:49,160
Speaker 1: to hear it, but our cool and smoking. Both of

857
00:37:49,200 --> 00:37:52,120
Speaker 1: these two things can actually significantly impair bone health as

858
00:37:52,120 --> 00:37:54,880
Speaker 1: well and may actually accelerate bone loss. So if you

859
00:37:54,920 --> 00:37:57,640
Speaker 1: are still smoking, it is the time to stop yesterday.

860
00:37:57,880 --> 00:38:00,440
Speaker 1: And if you do have more than the occasional drink

861
00:38:00,440 --> 00:38:02,800
Speaker 1: all that, you know, an alcoholic drink on a special occasion,

862
00:38:03,040 --> 00:38:05,919
Speaker 1: it's certainly time to cut down as well. So both

863
00:38:05,920 --> 00:38:08,680
Speaker 1: of those two things from a lifestyle perspective can also.

864
00:38:08,520 --> 00:38:11,200
Speaker 4: Impact, as do acidic soft drinks too.

865
00:38:11,800 --> 00:38:12,200
Speaker 2: Interesting.

866
00:38:12,320 --> 00:38:15,080
Speaker 4: Yeah, so did you say about the case? Yeah, you've

867
00:38:15,080 --> 00:38:15,400
Speaker 4: said it.

868
00:38:15,440 --> 00:38:17,279
Speaker 2: Okay, Yeah, yeah, you're just carolling on your phone. You

869
00:38:17,280 --> 00:38:17,759
Speaker 2: didn't hear.

870
00:38:17,680 --> 00:38:22,080
Speaker 1: It, all right, Well, that exists to the end of

871
00:38:22,360 --> 00:38:24,840
Speaker 1: nutrition couch Ford the other week. If you know that

872
00:38:24,880 --> 00:38:26,960
Speaker 1: your diet needs a little bit more protein, or you

873
00:38:27,080 --> 00:38:29,520
Speaker 1: want to swap from your creating gumming into the purest

874
00:38:29,560 --> 00:38:31,680
Speaker 1: type of creating in the world, go and check out

875
00:38:31,680 --> 00:38:36,240
Speaker 1: our scientifically formulated range of supplements at design Bydietitians dot com.

876
00:38:36,400 --> 00:38:38,200
Speaker 2: Thank you for listening to the podcast and we will

877
00:38:38,200 --> 00:38:38,960
Speaker 2: catch you next week.

878
00:38:39,200 --> 00:38:41,160
Speaker 3: And if you want to hear more of Leanna and Iranting,

879
00:38:41,320 --> 00:38:43,080
Speaker 3: we can come to our nutrition retreat at the end

880
00:38:43,120 --> 00:38:45,200
Speaker 3: of October. So we've got a few spots left, so

881
00:38:45,400 --> 00:38:47,560
Speaker 3: send us a what are we sending it?

882
00:38:47,680 --> 00:38:48,880
Speaker 2: Lean email, an.

883
00:38:48,719 --> 00:38:52,040
Speaker 1: Email, email, admit at the Nutritioncouch dot com, and we'll

884
00:38:52,080 --> 00:38:54,560
Speaker 1: send you some more information about the retreat.

885
00:38:55,040 --> 00:38:56,120
Speaker 2: End of October, isn't.

886
00:38:55,960 --> 00:38:57,960
Speaker 4: It It is. It's on Halloween actually, so we'll be

887
00:38:57,960 --> 00:38:59,040
Speaker 4: gettingdressed up amazing.

888
00:38:59,040 --> 00:39:00,920
Speaker 2: All right, we'll catch you guys at f