Speaker 1: Do you know what your cholesterol is? Or when was
Speaker 1: the last time that you had a blood test? On
Speaker 1: today's episode of The Nutrition Couch, we chat all things cholesterol,
Speaker 1: What the numbers mean, when you need to pay attention
Speaker 1: to your actual cholesterol and when is it time to
Speaker 1: take some action. I'm Leanne Wars and I'm Susy Burrow,
Speaker 1: and together we bring you The Nutrition Couch, your weekly
Speaker 1: podcast that keeps you up to date with everything that
Speaker 1: you need to know in the world of nutrition as
Speaker 1: well as all things cholesterol. We tackle the issues circulating
Speaker 1: on social media of protein powder versus skim milk powder.
Speaker 1: We've also found a beautiful new dip we think our
Speaker 1: listeners will love. And our list of question today is
Speaker 1: all about kids' diets and how strict is too strict
Speaker 1: when it comes to our kids nutrition. Like to kick
Speaker 1: us up today, Susie, we are chatting all things cholesterol.
Speaker 1: What if you got for us today? You get a
Speaker 1: nice case study it just kick us off with.
Speaker 2: So I think you know, going back land twenty years
Speaker 2: that was sort of the number one test that everyone
Speaker 2: got done, wasn't it to check or infer heart related health?
Speaker 2: And we would monitor our cholesterol levels, and we were
Speaker 2: told we shouldn't have too many eggs because they contain
Speaker 2: cholesterol levels and all of the aboves. So I think
Speaker 2: cholesterol is certainly relevant. It's a predictor, a positive predictor
Speaker 2: of heart disease risk. I think the issue, particularly for women,
Speaker 2: is that going back again ten twenty years, what would
Speaker 2: happen is with the rise of statin drugs, which are
Speaker 2: cholesterol lowering medication, and heart disease was for a long time,
Speaker 2: if not still a stayor's greatest predictor of death. You know,
Speaker 2: it's a risk of death, whether it's heart disease, stroke,
Speaker 2: up disease related illness. So doctors would look if you've
Speaker 2: had high cholesterol levels and in many cases suggest that
Speaker 2: you take a statin drug which would significantly reduce the
Speaker 2: cholesterol being taken in by the blood and reduce heart
Speaker 2: disease risk. Whereas now, like all areas of medicine, we're
Speaker 2: learning a lot more and we know that it's not
Speaker 2: just about cholesterol levels. It's about what we call the
Speaker 2: ratios of good to bad cholesterol in the blood stream,
Speaker 2: and also things like classification score, which is how hard
Speaker 2: or sort of rigid arteries are as well as family
Speaker 2: risk factors, because it's quite possible for people to have
Speaker 2: high circulating cholesterol levels, no damage to the arteries, no
Speaker 2: positive family history, and that may not warrant medications. So
Speaker 2: it's not a case of it's high, get it down.
Speaker 2: It's really looking at the overall risk. But the numbers
Speaker 2: that we tend to look at are a total cholesterol level,
Speaker 2: and that ranges between about three point nine and five
Speaker 2: point two, So a lot of women will sit sort
Speaker 2: of five point two five point six lesson six, and
Speaker 2: that may not be a concern, particularly if your LDL
Speaker 2: cholesterol levels, which are the sort of enflame bad cholesterol,
Speaker 2: is relatively low. So it's recommended that LDL cholesterol be
Speaker 2: below say two million miles per later and not heading
Speaker 2: above three. So you might have a total high cholesterol level,
Speaker 2: but your LDLs are relatively low, and as such it
Speaker 2: may be deemed that that's not a signay at risk.
Speaker 2: And that can be the case for people who have
Speaker 2: got high levels of what we call HDL, which is
Speaker 2: the high density of proteins, which is what we know
Speaker 2: is the good cholesterol, and that basically helps to rid
Speaker 2: the artery of the sticky damaging LDL cholesterol and predictors
Speaker 2: of high HDL cholesterol or high levels of physical activity.
Speaker 2: So people who are athletes or doing a lot of
Speaker 2: training can have high HDL levels over too, which is
Speaker 2: basically a very protective measure of cholesterol in the blood.
Speaker 2: And then you have triglycerides, which can be an independent
Speaker 2: risk factor, and certainly there are some people genetically who
Speaker 2: can have incredibly high triglyceride levels in the hospital. If
Speaker 2: you've ever worked at a lipid clinic that might be
Speaker 2: managing someone who's got those very high triglyceride levels. It's
Speaker 2: generally recommended that triglycerides would be less than one. Now
Speaker 2: it's about the overall risk, But I think the message
Speaker 2: for our listeners today, yes, you should be getting a
Speaker 2: blood cholesterol level done annually, absolutely, and what we're tracking,
Speaker 2: similar to blood glucose levels, increases over time. So if
Speaker 2: your cholesterol has always sat at six, it doesn't change.
Speaker 2: Your LDLs aren't overly high, your hathgls are hopefully close
Speaker 2: to two, you wouldn't do much. But what we want
Speaker 2: to pay attention to, particularly through your forties and beyond,
Speaker 2: is when your LDLs start to increase, because that is
Speaker 2: an early warning or early sign that perimenopause is kicking in.
Speaker 2: Your estrogen levels are lowering over time, and as that's
Speaker 2: your insulin, glucose and cholesterol are creeping up, and that's
Speaker 2: certainly a time to act because if you can prevent
Speaker 2: that and reduce the information in your body by doing
Speaker 2: things like including ten serves of leafy veggies and fruit
Speaker 2: each day, consuming the positive ratio of good fats to
Speaker 2: bad fats, minimizing your intake of fatty meat process meat,
Speaker 2: increasing your intake of amega three fats from oily fish,
Speaker 2: perhaps utilizing a product like a plant steril milk or
Speaker 2: even a plant sterol supplement that you can get in
Speaker 2: in health food stores and in pharmacies, which is a
Speaker 2: plant sterol in a capsule form. You may successfully be
Speaker 2: able to reduce your own cholesterol by as much as
Speaker 2: ten to twenty percent, which is what the data shows,
Speaker 2: and for you, that may be enough to keep that
Speaker 2: LDL level under control. And then following on from that,
Speaker 2: if you do start to see cholesterol levels increasing, you
Speaker 2: would get a calcium score done and a referral for
Speaker 2: that to see if there is any damage happening to
Speaker 2: the arteries. And on top of that, you would discuss
Speaker 2: with your GP where the medication was necessary. Now, if
Speaker 2: there's a positive family history, for example, it may be
Speaker 2: pertinent prudent to use a satin drug. If a cholesterol
Speaker 2: is significantly raised around the sevens to eight, even with
Speaker 2: no calcification, it may be deemed prudent to try statin medication.
Speaker 2: So these are all the things to consider now. In
Speaker 2: my clinical experience, it's rare that you can get someone
Speaker 2: who's got a cholesterol of seven or eight down to
Speaker 2: a normal level. Usually that's familiar hypercholesterol that's going to
Speaker 2: require often medication. It may be deemed you don't need
Speaker 2: it if there's no positive family risk, but that's certainly
Speaker 2: a discussion for a doctoral cardiologist. For me, in my
Speaker 2: clinical experience, if cholesterol is six or lower, that is
Speaker 2: when diet can help to get it into normal range.
Speaker 2: And all for the perimenopausal women whose LDLs are creeping up,
Speaker 2: it is possible to reduce them. But what I would
Speaker 2: want to be clear about is if your cholesterol is
Speaker 2: significantly higher, diet alone is unlikely to bring a cholesterol
Speaker 2: seven or eight down. It's more likely your livers churning
Speaker 2: out cholesterol genetically, and that's when you need to talk
Speaker 2: to the medical doctor to see what is the best
Speaker 2: management strategy. I think sometimes we're led to believe lean
Speaker 2: that we have full control over all these variables and
Speaker 2: eating a healthy diet will bring cholesterol, and I want
Speaker 2: to be very clear on the podcast that is not
Speaker 2: the case. Diet can get one or two points out,
Speaker 2: it can't get three or.
Speaker 1: Four or five.
Speaker 2: It just doesn't work like that. So I think being
Speaker 2: aware of that in general, also, particularly for our listeners,
Speaker 2: acting early and grabbing it when it's creeping up is
Speaker 2: the best thing to do. Yeah.
Speaker 1: Absolutely, And it's really important that you know people particular
Speaker 1: our listeners don't feel any shame for having high cholesterol
Speaker 1: levels either, because, as you said, sometimes it is it
Speaker 1: is very genetic, you know, li linked and even if
Speaker 1: you have the best art in the world, you exercise
Speaker 1: like crazy, you eat so well, you can still have
Speaker 1: really high cholesterol. So just having high cholesterol in itself
Speaker 1: also isn't inherently a risk. But this is absolutely a
Speaker 1: discussion for your doctor because there are other tests that
Speaker 1: they can do, and I've certainly had many clients who
Speaker 1: have had genetically high cholesterol. My husband does as well.
Speaker 1: You know that their mums and dads have both had
Speaker 1: high cholesterol. It runs through the family, you know, And
Speaker 1: it's actually about looking at your risk factors. So David
Speaker 1: does have that genetic high cholesterol as well. No matter
Speaker 1: how well he eats, he's very fit, he's got a
Speaker 1: dietisin wife. His cholesterol has always been high. No matter
Speaker 1: what we've done. You know, We've tried adding in a
Speaker 1: ton of fiber, We've tried adding in a bit of
Speaker 1: klucan from the oats, We've tried all the different strategies
Speaker 1: and nothing really works, and it does continue to trend
Speaker 1: up over time. So the genetic risk is a huge thing.
Speaker 1: But when I said to him, to go back to
Speaker 1: your doctor and ask for the risk profile. So there's
Speaker 1: a couple of different tests that your doctor can run
Speaker 1: that essentially looks at despite you having high cholesterol, it
Speaker 1: looks at your overall risk of having what they call
Speaker 1: like an adverse you know, cardiac situation, basically a heart attack.
Speaker 1: And he did all of those tests and it basically
Speaker 1: came back that he had a less than one percent
Speaker 1: chance of you know, having something really bad happen from
Speaker 1: like a cardiac perspective. So the doctor was like, look,
Speaker 1: you're doing all the right things, keep going with them,
Speaker 1: but we will at some point need to look at
Speaker 1: getting you onto a stat and to start reducing your
Speaker 1: overall cholesterol. So I just think that that is really
Speaker 1: really important to keep in mind. And if you are
Speaker 1: someone that has done all the right things from a
Speaker 1: diet and a lifestyle and an exercise perspective, yet it
Speaker 1: hasn't really made a difference to your cholesterol, it is
Speaker 1: certainly a good time to go and have a chat
Speaker 1: to either your standard doctor or a cardiologist and actually
Speaker 1: come up with a really great game plan. And if
Speaker 1: that includes medication, then there's absolutely no shame in that.
Speaker 1: It's like any other type of medical disease as well,
Speaker 1: that some things are best managed with medication, but also
Speaker 1: diet and lifestyle can play, you know, a role alongside
Speaker 1: that as well. So I do think it's worth knowing
Speaker 1: that there are different tests that assess your risk based
Speaker 1: on different types of cholesterol markers, your age, your waste measurement,
Speaker 1: all these sorts of things as well. So if you
Speaker 1: haven't had that discussion with your doctor, it's probably a
Speaker 1: good time to go and get your risk assessed because
Speaker 1: it might, you know, just give you a bit of
Speaker 1: clarity and acceptance around potentially your high cholesterol level despite
Speaker 1: doing all the right things.
Speaker 2: And I think when it comes to food solutions, particularly
Speaker 2: if you've just got a slight elevation so you're sitting
Speaker 2: just in the fives or those sixes, I absolutely think
Speaker 2: it is worth trialing a plant sterol. A plant sterol
Speaker 2: is added to different foods, including some of the milk cereals,
Speaker 2: and consuming that every day has been clinically shown to
Speaker 2: help redges cholesterol by I think it's ten percent. But
Speaker 2: you've got to have the two to three grams of
Speaker 2: plant sterols daily. It's not enough just to do it occasionally. Now.
Speaker 2: I don't like the margarines. I don't think it's a
Speaker 2: positive health message adding in process that to get plant sterols.
Speaker 2: I think there are better options. And there are two
Speaker 2: milks I utilize frequently with clients. There is the Dairy
Speaker 2: Farmer's Heart Active milk, which is found in audi and
Speaker 2: both supermarkets, and then there's the Long Life Australia's own
Speaker 2: version which has also got the plant sterrels added and
Speaker 2: there's also a wheat Bix. So I think if you're
Speaker 2: a cereal eater and have milk regularly in coffees or
Speaker 2: smoothies or a cereal each day, or add a cholesterol
Speaker 2: owned wheatbis to your smoothie with some cholesterol lowering milk,
Speaker 2: that can be a very effective option. And if you
Speaker 2: don't consume those products, the next best is the plant
Speaker 2: sterol supplement that you can get. Black Mores have one
Speaker 2: which is called I've got it in front of me
Speaker 2: because I do tend to have a bit of high
Speaker 2: Cholesterolia Cholesterol Health is the Blackmore supplement that you must
Speaker 2: take it regularly. It's not enough to do it sporadically.
Speaker 2: So I think that is certainly worth a try for
Speaker 2: the individuals who find it is creeping out because it
Speaker 2: is clinically proven to reduce cholesterol. Buy as much as
Speaker 2: ten percent. Yeah.
Speaker 1: Absolutely, And I'll just make one final point on the
Speaker 1: margarine because it makes me laugh that mum my dad
Speaker 1: has like slightly high cholesterol and mom buys him the margarine.
Speaker 1: What is it logical or floor or proactive one of them?
Speaker 1: But he takes like just the tiniest little scrap on
Speaker 1: the tip of his knife and puts it on, you know,
Speaker 1: with his vegimin. I've said to him, Dad, it's not
Speaker 1: going to do a thing unless you use the proper amount.
Speaker 1: And I said to him, don't buy it, get him
Speaker 1: something else because he's not using it, so he's not
Speaker 1: going to get the clinical dose. So it's something like
Speaker 1: a massive heat tablespoon of that every single day, which
Speaker 1: is not something as dieticians we want you to actively
Speaker 1: add into your diet, like more margarine. It's not a
Speaker 1: great thing. So if you are someone who does use
Speaker 1: that type of margarine at home, you're effectively just wasting
Speaker 1: your money because it's not cheap like it's goes to
Speaker 1: ten dollars or something at tub, isn't it. And unless
Speaker 1: you are using the clinical dose, which I believe is
Speaker 1: a good tablespoon or so a day, you're actually not
Speaker 1: going to get any benefits at all. You have to
Speaker 1: use enough of the clinical dose, is what we always
Speaker 1: say is dietitians when you're looking at different types of supplements,
Speaker 1: if it doesn't have the effective clinical dose in there,
Speaker 1: you're basically just wasting your money if you're not taking enough.
Speaker 1: So sometimes like Susie said, I recommend for my clients
Speaker 1: to have a range of the products, so they might
Speaker 1: have the week bigs one day, the hearts might milk
Speaker 1: another day. And then there's also a great fiber blend
Speaker 1: on the market that has the cholesterol lowering stuff in
Speaker 1: it as well. So there's a range of different products,
Speaker 1: but you do need to ensure that you are having
Speaker 1: them regularly, or as Susie said, there is a supplement
Speaker 1: version of it as well if that is your preference
Speaker 1: or you find that easier to take. But consistency, like creatine,
Speaker 1: it has to be daily or you're not going to
Speaker 1: get the full benefits from these cholesterol lowering options.
Speaker 2: True, true, true, true, All right, Leanne, there was a
Speaker 2: scandal online recently and we had a few questions from
Speaker 2: some of our clients when they had heard that protein powder,
Speaker 2: which we make under our design by Dietitians brand, had
Speaker 2: been compared to skim milk powder, suggesting that it was
Speaker 2: much more cost effective to swap out protein powdery your
Speaker 2: diet for skim milk powder, and straight away our tails
Speaker 2: started wagging because we instantly said, it's not the same thing.
Speaker 2: So we thought it's actually a topic that we haven't
Speaker 2: covered before on the Nutrition Couch, and I think that
Speaker 2: a lot of our listeners are interested because if you
Speaker 2: aren't familiar and have not used protein powder before, it
Speaker 2: can be a little bit confronting. So by way of background,
Speaker 2: I in my past life was a sports dietian and
Speaker 2: as a sports ditician, we would routinely use good quality protein.
Speaker 2: And when we talk about good quality protein, we're often
Speaker 2: referring to what Leanne and I use in our design
Speaker 2: by dietitians range, which is way protein isolate. And the
Speaker 2: reason that I always used it is that basically you
Speaker 2: can get twenty to thirty grams of the highest purest
Speaker 2: form of protein in a very small amount of food
Speaker 2: because when you're working with athletes, they don't necessarily have
Speaker 2: time or capacity to sit down to bucket and buckets
Speaker 2: of steak and chicken breast, particularly through the day. So
Speaker 2: that is what it is. Protein powder is nothing to
Speaker 2: be scared of. It is a pure form of concentrated
Speaker 2: form of protein in a very small amount of food.
Speaker 2: But leand it is not the same as skim milk powder,
Speaker 2: is it? Tell us why? Yeah?
Speaker 1: So we saw some comments online saying that skim milk
Speaker 1: powder is the same nutritionally as protein powder. And now
Speaker 1: all these comments saying, oh my gosh, this is amazing,
Speaker 1: what a great hauck. You know, I spend so much
Speaker 1: money on protein powder wise is so expensive, and so
Speaker 1: we think we just want to be very clear that
Speaker 1: skim milk powder can be a great option. Is it
Speaker 1: budget friendly? Absolutely? Are you going to get a small
Speaker 1: boost of protein from mixing in a bit of skim
Speaker 1: milk powder into your smoothie or something, Probably, But will
Speaker 1: you get the same amount of protein, same amount of calorie,
Speaker 1: same amount of carbohydrate from a good quality WPI. Absolutely not.
Speaker 1: And we need to be very very clear that they
Speaker 1: are fundamentally different things from a nutrition perspective because way
Speaker 1: protein isolate or what we call WPI as disese, that
Speaker 1: is a very concentrated form and as such, the carbohydrate,
Speaker 1: the sugar and the lactose content is sign magnificantly lower
Speaker 1: in a WPI than in a skim milk powder, and
Speaker 1: the protein is significantly higher. So a serve of skim
Speaker 1: milk powder and it is a budget from the option.
Speaker 1: You know, you can get a kill all of it
Speaker 1: for around I think eleven bucks or something at the shops, right,
Speaker 1: So a serve of that, which they're saying is forty
Speaker 1: grams on the packet is about one hundred calories, about
Speaker 1: just shy of nine grams of protein, so eight point
Speaker 1: seven grams of protein with thirteen and a half grams
Speaker 1: of carb and thirteen and a half grams of sure.
Speaker 1: So the sugars are naturally occurring. There's only one ingredient
Speaker 1: in skim milk powder, and that is skim milk, and
Speaker 1: so the sugars are naturally recurring. We're not concerned about that.
Speaker 1: But it does have overall thirteen grams of carbohydrate in there,
Speaker 1: and when you compare that to a good quality WPI,
Speaker 1: so I'm going to use our digestive pre and probodic
Speaker 1: protein from designed by dieticians. The serving size on the
Speaker 1: pack we say is thirty grams, and in that it's
Speaker 1: one hundred calories, so similar amount of calories, but twenty
Speaker 1: four grams of protein compared to the skim milk powder,
Speaker 1: which has just shy of nine grams of protein. So
Speaker 1: you simply cannot say subbing skim milk powder for a
Speaker 1: good quality WPI is the same amount of protein, because
Speaker 1: nine grams is not twenty four grams of protein. Does
Speaker 1: skim milk powder have protein in there, Yes, but it
Speaker 1: doesn't have obviously the same amount that a good quality
Speaker 1: WPI does have. Now, carbohydrate wise, is skim milk had
Speaker 1: thirteen point three grams of serve, whereas a good quality
Speaker 1: WPI has less than one gram of carbohydrate and less
Speaker 1: than one gram of sugar. And the other thing to
Speaker 1: really be aware of as well, is because WPI is
Speaker 1: very concentrated and a lot of that lactose is sort
Speaker 1: of strained off the case is taken off. It is
Speaker 1: very very low in lactose. I've had so many clients
Speaker 1: have said, you know, I can't tolerate dairy based protein.
Speaker 1: Yet they've tried out pre in probotic blend, which we've
Speaker 1: you know, especially formulated for digestive concerns with the added
Speaker 1: pre and proboiotics in it. It is also certified gluten free.
Speaker 1: We have external testing, so it's safe the celiacs. And
Speaker 1: of course it's very very low in lactose, not technically
Speaker 1: lactose free, but sitting just above that threshold of what
Speaker 1: is considered lactose free, so zero point three grams of
Speaker 1: lactose in there. So the majority of people who do
Speaker 1: struggle with theiry I am going to assume, would be
Speaker 1: absolutely fine with a good quality WPI. So that's the
Speaker 1: main difference is where it's significantly lower in lactose, significantly
Speaker 1: higher in protein, and also I would say significantly higher
Speaker 1: thirteen and a half grams of card versus one gram
Speaker 1: of carb. So if you're looking for something to really
Speaker 1: boost the protein up in your diet, but keep the
Speaker 1: carbs and the sugars a lot lower. Which lets be honest,
Speaker 1: most women in perry or trying to lose weight are
Speaker 1: or in menopause. They are looking for these things on
Speaker 1: an nuitution panel. This is the difference between a WPI
Speaker 1: and a skim milk powder. And do you pay more
Speaker 1: for it? Of course you do, because it's about what
Speaker 1: is it three or fours to one? Do you know
Speaker 1: what I mean? Like you're getting you would have to
Speaker 1: use about four times that skim milk powder to get
Speaker 1: close to the amount of protein that you get from
Speaker 1: a good quality WPI. And having said that, you would
Speaker 1: also get four times the carbohydrate. So Susie mass isn't
Speaker 1: my strong point, but four times thirteen is you know
Speaker 1: what I mean? You're getting upwards of forty to fifty
Speaker 1: gram of carb in that skim milk powder, and then
Speaker 1: you're having about four servings of it to get to
Speaker 1: that twenty plus grams of protein. So we're not banging
Speaker 1: on skim milk powder. It's a great product, it is
Speaker 1: very budget friendly, but it is fundamentally a very different
Speaker 1: thing to WPI, so you cannot use it in the
Speaker 1: same realm of comparison. It's sort of like saying, you know,
Speaker 1: this is an orange and this is apple juice, Like
Speaker 1: they're different products, but they're also they have very different applications.
Speaker 1: I would say, as well.
Speaker 2: It will it be like orange juice compared to beetroot juice,
Speaker 2: Like they're kind of similar, but they're not, you know,
Speaker 2: they wears orange and apple juices quite do what you please,
Speaker 2: do what you please with it. But we just wanted
Speaker 2: to really be aware that this is the reason that
Speaker 2: a good quality WPI obviously costs a lot more. And
Speaker 2: if your goals are.
Speaker 1: To really get in a good hit of protein into
Speaker 1: your breakfast routine or you know, have that good twenty
Speaker 1: thirty grams that we normally talk about through the afternoons,
Speaker 1: you really help control blood sugars and hormones and cravings.
Speaker 1: This can be a really really smart option, but there
Speaker 1: are certainly other options available as well. You know, three eggs,
Speaker 1: some chicken breads, a tin of tuna, some cottage cheese
Speaker 1: on crackers, there are many other ways that you can
Speaker 1: get protein powder in as well. But I personally find
Speaker 1: and you do as well as Susie, that as practicing dieticians,
Speaker 1: women are busy, so this is a very convenient option.
Speaker 1: A WPI is a convenient option to get a high
Speaker 1: quality protein amount for very low calories and very low
Speaker 1: carbohydrate and very low lactose as well. So if you
Speaker 1: struggle with yogurts and cottage cheese, perhaps this is a
Speaker 1: better option for you because it's just better tolerated from
Speaker 1: a digestive health perspective. So do what you want with that.
Speaker 1: But we just wanted to cover it on a segment
Speaker 1: because we haven't talked about it before, and I think
Speaker 1: it is really good to sort of dispel some of
Speaker 1: these miss circulating online. So I think it's a great option.
Speaker 1: It's a booster for proteinskim milk if you will, you
Speaker 1: know it can boost you diet, but you know eight
Speaker 1: nine grams of protein. But we do know that the
Speaker 1: research is really supporting that women from a weight loss
Speaker 1: perspective or a hormonal perspective going through perimenopause really need
Speaker 1: upwards of thirty grams of protein per meal. So if
Speaker 1: you have other types of protein that meal and you
Speaker 1: want to add an extra nine or ten grams or
Speaker 1: the skim milk powder, that's a great option. But if
Speaker 1: you didn't have much protein in your meal to start with,
Speaker 1: you know, nine grams isn't going to get you up
Speaker 1: over that kind of thirty grams that ideally we look
Speaker 1: for for a lot of women when it comes to
Speaker 1: a breakfast, lunch, or a dinner meal. So do you
Speaker 1: want anything to say to round out that segment, SEUs.
Speaker 2: Or I just think it's a functional ingredient, Like I think,
Speaker 2: we want to be clear that whilst we do make
Speaker 2: protein powder, we're not making everyone use it. It's an
Speaker 2: ingredient that complements the diet. It's not a necessity. But
Speaker 2: what I find with busy women is that it just
Speaker 2: means that when they're making a smoothie, they've got a base.
Speaker 2: If I've got vegetarians, it might be that they can
Speaker 2: have a protein coffee in the afternoon. So it's just
Speaker 2: an alternity to eggs to meet all the time to
Speaker 2: get the highest quality protein. Now, of course there are
Speaker 2: plant based options available. Eventually we will make a plant
Speaker 2: based protein, but the reason that at the moment we
Speaker 2: have the WPI is it's the gold standard. It's the
Speaker 2: best quality, which is what it's expensive. So yeah, I
Speaker 2: don't think it's an all or nothing. You don't have
Speaker 2: to use it do. I use it probably twice a week.
Speaker 2: I don't use it all time, But it's just an
Speaker 2: ingredient that you can add to bump it off and
Speaker 2: in the case of our protein, tastes really good. So yeah,
Speaker 2: I think it's just getting some context around it, because
Speaker 2: if you haven't used protein before, it can be a
Speaker 2: bit confronting, but there's nothing to be scared about it.
Speaker 2: It's just basically concentrated milk protein and it is an
Speaker 2: option for people to bump up the protein content in
Speaker 2: their diet. So and I'll also just say quickly that
Speaker 2: we do have two blends available at design by dieticians
Speaker 2: as well. We have our Digestive Protein blend, which is
Speaker 2: safe for healthy, pregnant and breastfeeding women as well, so
Speaker 2: it's our sort of our family friendly blend word Hubby
Speaker 2: wants to take it like my husband takes it, David
Speaker 2: takes it, Chris uses it. It's a great all rounder
Speaker 2: from it protein perspective, it's got added pre and probotics
Speaker 2: for digestive help as well, and then we have our women,
Speaker 2: which is our protein for hormone support, so in that
Speaker 2: is obviously a high quality WPR, we actually also add
Speaker 2: methylated follow to help support thyroid health and function. We
Speaker 2: also add a serve of enoceotol and chromium which helps
Speaker 2: to support blood sugar regulation, and there is a three
Speaker 2: hundred milligram serving of calcium in there as well, which
Speaker 2: we know busy women often struggle to get in their
Speaker 2: diet through whole foods as well, So that is also
Speaker 2: why we do add some expension functional ingredients to our
Speaker 2: protein blends as well, so they are more expensive than
Speaker 2: what you would call a commercially available or a supermarket
Speaker 2: option of protein powder as well, and a lot of
Speaker 2: the supermarket blends will blend WPR with milk powder and WPC,
Speaker 2: so they're creating a blend whereas ours is all WPI.
Speaker 2: So it is the highest quality protein, which does mean
Speaker 2: that it is lower in lactose and a lot lower
Speaker 2: in carbohydrate in sugar as well then a lot of
Speaker 2: what the supermarket blends turn out. It's true. All right,
Speaker 2: onto other things in and it's time to talk dips.
Speaker 2: Because we are cheeky dip lovers, chiky cheese platter lovers,
Speaker 2: don't we.
Speaker 1: We love a good platter.
Speaker 2: Oh my god. And I can sit down with a
Speaker 2: girlfriend and have a champagne and a platter. Oh that
Speaker 2: is just what I'm happiest, isn't that. Oh? Anyway, we
Speaker 2: found a new dip. This is actually a listener request
Speaker 2: and I haven't actually seen it in audi, but I
Speaker 2: think similar to a number of dips, they're also the
Speaker 2: same as sink holes colds.
Speaker 1: Yeah, so it's the goals.
Speaker 2: It's the Black Swan seasonal addition, Green Goddess dip, and
Speaker 2: Green Goddess got a lot of attention several years ago
Speaker 2: with a beautiful salad and you can still get that
Speaker 2: salad mix thing. It's got cranberries and some flaked almonds
Speaker 2: and things in it. And this is a dip that's
Speaker 2: been based on that. And like all things nutritional, if
Speaker 2: it looks green, it's surely.
Speaker 1: It's healthy for us.
Speaker 2: Lead So it's like a closer look at retails for
Speaker 2: four dollors fifty probably cheap Renaldi and the ingredient it's
Speaker 2: the first ingredient, yoget sixty five percent with milk, milk solids,
Speaker 2: multiplier culture, nine percent, avocado, pure water, vegetable oil, feta, mayonnaise,
Speaker 2: spring onion, lemon, juice, garlic, puree, salt, herbs, thickness, sugar, spice, preservatives,
Speaker 2: but in very small amounts, which is a very nice
Speaker 2: nutritional profile for a dip. I have to say. It
Speaker 2: comes in pretty low coal and a ten gram serve,
Speaker 2: which is very small to tea spoons. It's under one
Speaker 2: hundred kilogeels, which is just thirty calories. It is not
Speaker 2: low in fat overall, but pretty low for a dip.
Speaker 2: So it's fourteen percent fat, and that's compared to say
Speaker 2: thirty forty percent for cream cheese type dips. And the
Speaker 2: saturated fat again not low but pretty good for a dip,
Speaker 2: so four percent per serve. Very low in carbohydrate and sugars,
Speaker 2: coming in eight percent carbohydrate overall and pretty low in
Speaker 2: sodium two at four ninety five milligrams per hundred, which
Speaker 2: comes in at less than one hundred milligrams per serve.
Speaker 2: So I would give this dip a ten out of ten.
Speaker 2: It's one of the healthiest sticks out there, with the
Speaker 2: exception of something that's you know, really high percentage avocado.
Speaker 2: It's actually pretty low calorie. I haven't tried it, but
Speaker 2: I look at it and think it probably tastes pretty
Speaker 2: good and it would be up there with my top
Speaker 2: dips if you can find it and enjoy it. So
Speaker 2: whilst you can look at the ingredient list and see
Speaker 2: a few additives, overall, give it a sixty five percent
Speaker 2: yoga at nine percent avocado, so over seventy percent sort
Speaker 2: of whole food ingredient. It's one of the best dips
Speaker 2: you can find, so big fan of it. I like
Speaker 2: it a lot land if you tried it.
Speaker 1: No, I haven't tried it, but I like it a
Speaker 1: lot too. I'd give it nine out of ten, which is,
Speaker 1: you know, very strong still just because you know, there
Speaker 1: are a couple of emulsifiers and you know, thicknose colors
Speaker 1: that kind of thing added. But overall, like you said,
Speaker 1: the ingredient Liss is very very strong. I do love
Speaker 1: that it's dray made. I also do love that it's
Speaker 1: gluten free, so for our CILIAC listeners, that's a massive positive.
Speaker 1: The allergens in the dip of milk and egg, so
Speaker 1: just be worried of that if you have different types
Speaker 1: of aligen needs. But otherwise I would think it tastes
Speaker 1: really good, Like on a base of sixty five percent yogat,
Speaker 1: it's going to be creamy, right. But my only hesitation
Speaker 1: would be the serving size of ten grand. It's like,
Speaker 1: who's eating two teaspoons of dip? Like we're eating a
Speaker 1: few tablespoons? Come on like, particularly if it tastes good, right,
Speaker 1: So don't be fooled by the nutritional information panel like
Speaker 1: the preserving Let's be honest, isn't that accurate In a
Speaker 1: real world situation, I would happily eat probably at least
Speaker 1: a third of that container. But I think that as
Speaker 1: far as dip goes, this is certainly one of the
Speaker 1: better options. And look, I hope it sticks around. We
Speaker 1: see this all the time where really wonderful products come in,
Speaker 1: nobody buys them, and they're gone off the shelf two
Speaker 1: three months later. So Nutrition Couch community get behind it.
Speaker 1: It's one of the good ones. I think Blackswan have
Speaker 1: done a bit of an update in terms of their
Speaker 1: dip range because I'm just looking at coals and there's
Speaker 1: a buffalo ranch, which I'm going to assume is probably
Speaker 1: not the healthiest one, same with the creamy ranch. But
Speaker 1: there's also a beech root, a bubbaga, nush, a hummus,
Speaker 1: a ziki, a roasted garlic, a spring onion, and a
Speaker 1: spicy capsicum and a lower fat spicy capsicum. So they've
Speaker 1: done a bit of a dip refresh I think lately,
Speaker 1: and they've got some good options in there. But I
Speaker 1: certainly will be buying this to try. It does look
Speaker 1: very tasty, and I do like that it has a
Speaker 1: basive yoga to add that cream inniscin, because a lot
Speaker 1: of dips out there do have a base of basically
Speaker 1: like cream or it's spoiled, don't they. That's sort of
Speaker 1: the top ingredient and a lot of dips out there,
Speaker 1: So the fact that it's a whole food ingredient as
Speaker 1: the first ingredient is something that we'd love to see
Speaker 1: as dieticians.
Speaker 2: All Right, Anne, to finish us off today, we have
Speaker 2: a listener question which is all about am I being
Speaker 2: too strict with my kid's food? So our listener is
Speaker 2: written in to say that she was at a party
Speaker 2: and she was actively limiting the number of lollies that
Speaker 2: her kids were eating, and her in laws had a
Speaker 2: goal at her that she was being way too strict
Speaker 2: and going to give her children an eating disorder. Are
Speaker 2: we fairly strict with our children the ann or on
Speaker 2: the laissez fair side of parenting?
Speaker 1: You do tell? I think we're sort of somewhere in
Speaker 1: the middle. We're in the nice middle. I like to think, well,
Speaker 1: I think that's a hard one, right, because I mean,
Speaker 1: children are going to develop eating disorders. It's everywhere. It's online,
Speaker 1: it's on social media. They're learning about dieting from their peers.
Speaker 1: I don't believe that limiting lollies at a party is
Speaker 1: going to actively give you your child in eating disorder.
Speaker 1: I also don't think a lot of the grandparents they
Speaker 1: kind of forget, you know, they're not there doing the
Speaker 1: witching hour at nighttime. They're not there when you're trying
Speaker 1: to get a screaming toddler into bed, you know, for
Speaker 1: the next two hours. Because they're high on sugar after
Speaker 1: a party. So I personally do I don't limit my kids,
Speaker 1: but I say to my kids say, Okay, that's probably enough. Guys,
Speaker 1: why don't you go choose a sandwich or a piece
Speaker 1: of fruit or something. I'll say, there's some beautiful grapes
Speaker 1: over there, why don't we go try that. I think
Speaker 1: that it's fine. I think I would have more of
Speaker 1: a problem if they were saying they can't have any
Speaker 1: like it's off limits. And I'll give you a little
Speaker 1: not a case study, but a little example where a
Speaker 1: friend of a friend of mine came to me for
Speaker 1: some advice because she said, my friend, who's a mum,
Speaker 1: is too strict. What can I say to her? And
Speaker 1: she was saying at the party, you know, she doesn't
Speaker 1: ever allow the kids to have cakes. She brings her
Speaker 1: own homemade like low sugar gummies. And when the cake
Speaker 1: gets cut up and served, she says to the kids
Speaker 1: and not allowed to have any cake. These are your gummies.
Speaker 1: She doesn't let them touch anything. Then I'll add the
Speaker 1: fairy bread. They can't have the tiny dirties, the cookies,
Speaker 1: and I'll add anything. So she brings them a box
Speaker 1: of veggies, sticks, some berries, and basically some homemade gummies.
Speaker 1: So I would think, in my personal opinion that that
Speaker 1: probably is a little bit too strict, because then she
Speaker 1: went on to say, and then she saw that little
Speaker 1: boy hiding under the table, scoffing. Dorito's trying to hide
Speaker 1: from his mum. So I think that those kind of
Speaker 1: when it is a bit too strict, it can backfire.
Speaker 1: But I don't think that there's any problem personally. It's
Speaker 1: putting boundaries on your kids, and it's not sort of
Speaker 1: saying that you're ripping it out of their hands, but
Speaker 1: it's sort of redirecting them in the moment because kids
Speaker 1: don't do well with too much sugar. It's not good
Speaker 1: for their teeth, it's not good you know, it's not
Speaker 1: good for the hyperactivity you're going to get at bedtime
Speaker 1: a few hours later. Like I certainly will encourage my
Speaker 1: children to go more for the whole food options. But
Speaker 1: when the cake gets cut, of course I'll let them
Speaker 1: have some of the cake. But if they're going to
Speaker 1: churn through packets of tiny teddies and lollies and biscuits,
Speaker 1: and then you know, I know that they want the
Speaker 1: cake later, I'll just remind them, hey, guys, don't forget
Speaker 1: we've got the cake coming. Do we want to have
Speaker 1: a bit of frusis there and something to fill our
Speaker 1: tummy up a little bit more. So we have a
Speaker 1: lot of discussions in our household around my kids are
Speaker 1: still a little right two, and they'refore around what foods
Speaker 1: fill us up more and what foods are more of
Speaker 1: our treat kind of foods. And they have that understanding
Speaker 1: that they know that if they have a packet of
Speaker 1: crackers or tiny teddies doesn't fill.
Speaker 2: Them up very much.
Speaker 1: But if they have a sandwich, a meatball, you know,
Speaker 1: a bit of chicken or something with some spinach, that
Speaker 1: fills them up a lot more and gives them that
Speaker 1: longer lasting energy. So I think we can do it
Speaker 1: in the right way, but I don't personally believe. I mean,
Speaker 1: we don't have a whole lot of context of this
Speaker 1: that the listener was being too strict, And I think
Speaker 1: it is difficult sometimes with you know, grandparents' family friends.
Speaker 1: But at the same time, they're not there. They don't
Speaker 1: know how your kids respond to sugar. They don't know
Speaker 1: what the bedtime routines like, they don't know how much
Speaker 1: other sugar the kids had in the day. They could
Speaker 1: have started off the day with the stewberry milkshake and
Speaker 1: already got a ton of sugar in, so they don't
Speaker 1: know the context of the whole situation. So I think
Speaker 1: it is important to hold your boundary and be firm
Speaker 1: with that if you know that that is something that
Speaker 1: your children and your family will do better with longer terms.
Speaker 1: So if you ask me black or White, were they
Speaker 1: being too strict? My answer would be no. I kind
Speaker 1: of feel that to me, that sounds like good, you know,
Speaker 1: gentle parenting. They haven't restricted completely, but they've also put
Speaker 1: a little bit of a boundary or a limit on
Speaker 1: their children, and I personally do the same as well.
Speaker 1: What do you think.
Speaker 2: I think ultimately how you run your family is completely
Speaker 2: up to you. You know, there'll be some people who
Speaker 2: have treats regularly, there'll be some who limit it. That
Speaker 2: comes back to our early programming. So the first thing
Speaker 2: I'd say is that it's completely up to you. I
Speaker 2: think if I was judging it on it and eating
Speaker 2: disorder spectrum, first of all, we want to be clear,
Speaker 2: you can't give your kids an eating disorder. It doesn't
Speaker 2: quite work like that as a complicated mix of biology, genetics, environment.
Speaker 2: It's not as simple as that. But what I would
Speaker 2: say is that generally speaking, when we're talking about disordered eating,
Speaker 2: if you can't fit into activities of daily living, that's
Speaker 2: when it's an issue. So in this context, I would say,
Speaker 2: you basically want your kids to be to go to
Speaker 2: a party and be normal kids. Now you may have
Speaker 2: a child who needs more monitoring. So I've got one
Speaker 2: child who could give or take the sweet style, and
Speaker 2: I've got one who will sit and guzzle if I
Speaker 2: let them. So if I'm just mindful at that event,
Speaker 2: that I might say to my child who's more likely
Speaker 2: to indulge enough, you've had enough. I don't say you
Speaker 2: can't have it, but I say you've had enough. I
Speaker 2: personally have quite strict girls on soft drink, and I
Speaker 2: will actively say no soft drink, and I'll say that
Speaker 2: to a pot a party, but in general other then
Speaker 2: let them have lollies or cake or whatever. So I
Speaker 2: think that you want your kids to be able to
Speaker 2: be normal children. What is normal. Normal is going to
Speaker 2: a party, Normal is having you know, a cake on
Speaker 2: your birthday. But then when it gets down to the
Speaker 2: more nitty gritty of more regular treats. Yeah, I think
Speaker 2: it's okay if that assuits you to be stricter for
Speaker 2: a range of reasons. So I would be thinking, what
Speaker 2: do normal children do. Normal children do go to a
Speaker 2: party and indulge a bit, But because as you've described,
Speaker 2: you don't want to have the kid who's stuffing their
Speaker 2: face full of lollies and sweets and hoarding. And I
Speaker 2: see all the time here at a birthday party recently,
Speaker 2: my boys turned ten and I went to Costco and
Speaker 2: I got like a big box of those sort of
Speaker 2: multi pit chocolates because it was a lot more cost effective,
Speaker 2: and I just put them around the house. And there
Speaker 2: were a couple of kids who shoved chocolates in the
Speaker 2: whole night, whereas the bulk of them had a few
Speaker 2: and then got sick of it. And some didn't have
Speaker 2: money at all. And that's the normal bell cot of
Speaker 2: eating behavior. That's what I would expect, but I would
Speaker 2: be putting money on it. The kids who are stuffing
Speaker 2: their face the whole time probably didn't have a lot
Speaker 2: of access to chocolates, whereas I actually have chocolates around
Speaker 2: my house all time because I grew up at a house
Speaker 2: we didn't, and I think it does make you more
Speaker 2: obsessive with food. And I want it to be neutral
Speaker 2: that my kids are not just eating it because it's there.
Speaker 2: They're eating it at a time and they actually want it,
Speaker 2: and they're just as likely to grab a carrot. So
Speaker 2: I think that works for me and each to their own.
Speaker 2: Some people might find you don't want to have it
Speaker 2: and you bring it in once a week. It's your
Speaker 2: personal rules. But I think that is sort of a
Speaker 2: reference point. What do normal children do and how can
Speaker 2: we emulate that to not create the heightened obsession with
Speaker 2: food that fuels when people feel overly restricted.
Speaker 1: Yeah, yeah, absolutely, some great points. So hopefully that gives
Speaker 1: that listener a few things to think about. But as
Speaker 1: you said, it is very individualized. It is you are
Speaker 1: the parent. You get to decide what your children and
Speaker 1: what the family does, and what the rules are and
Speaker 1: the boundaries are. But don't feel guilty for setting you know,
Speaker 1: boundaries or family rules that are going to work for
Speaker 1: your family. That's probably the bottom message, where only you
Speaker 1: know the correct thing in terms of your children and
Speaker 1: what they need in the time. All right, So that
Speaker 1: brings us to the end of the nutrition catch for
Speaker 1: another week. Thank you for listening, and if you are
Speaker 1: interested in some of our scientifically formulated supplement options, we've
Speaker 1: got a range of creating collagen magnesium with what, our
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Speaker 1: dot com. Thank you for listening and we'll catch you
Speaker 1: next week.
Speaker 2: Have a great week.