Speaker 1: Do you know someone who has had bow cancer or
Speaker 1: breast cancer? A number of different types of cancer are
Speaker 1: on the rise, especially in young people. And on today's
Speaker 1: episode of The Nutrition Couch, we have some new research
Speaker 1: to share which dells deeper into the disturbing rise in
Speaker 1: the incidence of cancer in young people. Hi, I'm Cusie
Speaker 1: Barrel and I'm Lea and Mott, and together we bring
Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you
Speaker 1: up to date on everything you need to know in
Speaker 1: the world of nutrition, as well as the latest in
Speaker 1: cancer research. We have a new diet study which has
Speaker 1: a novel approach to structuring your weekly meal plans. We
Speaker 1: review a popular new porridge for winter, Don't Worry up today,
Speaker 1: and our listener question is all about fiber powders prayer
Speaker 1: healthy tummy, so Leanne. This is a lot of your
Speaker 1: specialist area. Because I have to be honest, I'm certainly
Speaker 1: asking a lot more of my clients about their routine
Speaker 1: health checks. So you know, have you had your boobs
Speaker 1: done not in an uplifting way, have you changed your boobs?
Speaker 1: Have you, you know, had a bow cancer screening test?
Speaker 1: And a lot of clients are onto it. I think
Speaker 1: particularly out to listen to the nutrition couch because we're
Speaker 1: constantly referring to medical tests that you should get done
Speaker 1: at certain ages, but sometimes clients are like, oh no,
Speaker 1: I haven't been told that. So we're constantly reminding people
Speaker 1: about you know, there's a lot more we can do
Speaker 1: lifestyle wise, but also prevention wise for a number of
Speaker 1: different types of cancer. But that doesn't change the fact
Speaker 1: that we're seeing dramatic rises in aggressive cancers, particularly digestive cancers,
Speaker 1: in young people. And we know if we catch them
Speaker 1: early that there's a great prognosis. But for young people,
Speaker 1: I'm talking people in their twenties and thirties, you know,
Speaker 1: sometimes the cancers are quite far advanced and they can't
Speaker 1: do a huge amount, and so there has to be
Speaker 1: something happening out there lifestyle wise. So this was a
Speaker 1: study that just popped up last week, and I'm going
Speaker 1: to hand over to you because digestive health is really
Speaker 1: your area, and it's fascinating because it's just a really
Speaker 1: fascinating piece of research suggesting why this is happening, isn't it?
Speaker 2: Yeah? One hundred percent, And I think we've seen more
Speaker 2: and more come out about different types of cancers, the
Speaker 2: risks increasing and the young people. Like in the Western world,
Speaker 2: the cancer risk in young people is absolutely exploded and
Speaker 2: there has to be a reason for that, and our
Speaker 2: poor Western style diet absolutely has to be a key
Speaker 2: part of that. Our excessive amounts of alcohol. Let's be honest,
Speaker 2: Australians like to drink. Like if you go out to
Speaker 2: a barbecue and you say I'm not drinking, people are like,
Speaker 2: are you pregnant? Like there's something wrong with you if
Speaker 2: you're the one not having a drink. It's so natural
Speaker 2: and common to over drink to overeat in our culture
Speaker 2: that it's not a good thing and I don't think
Speaker 2: it's really helping us out as a society. So whenever
Speaker 2: we do see new research regarding cancer risks, we really
Speaker 2: should sit up and take notice of it, even if
Speaker 2: it's small studies, because there's new and new stuff coming
Speaker 2: to the market all the time. But this was really
Speaker 2: groundbreaking new research. I haven't seen anything like this to date,
Speaker 2: and it's basically the research. The study suggests that there's
Speaker 2: a new type of gut dwelling bacteria that may potentially
Speaker 2: be behind the recent surges in the early onset of
Speaker 2: colorectal cancers. So colorectal cancers are some of the biggest
Speaker 2: types of cancers that young people in their twenties and
Speaker 2: thirties are actually dying from. And what this study is
Speaker 2: suggesting that the culprit is a toxin. It's called Coli bactin,
Speaker 2: and it's a toxin produced by certain strains of E.
Speaker 2: Colid that tends to thrive in the colon and in
Speaker 2: the rectum. So what this study found diving deeper into
Speaker 2: this Coli bactin toxin was that they believe that the
Speaker 2: exposure actually happens really early on, like basically back in
Speaker 2: our childhoods, so decades before a lot of people are
Speaker 2: actually diagnosed with something like you know, colon cancer. So
Speaker 2: the colabacterine linked mutations, they said in the research, can
Speaker 2: show up at the early stages of the tumid developments,
Speaker 2: and often this bacteria is linked back to the first
Speaker 2: ten years of life. So it seems that these young
Speaker 2: children around the ages of ten are basically being infected
Speaker 2: with this E. Coli type bacteria, and a lot of
Speaker 2: the times they're completely non symptomatic, like you wouldn't even
Speaker 2: know that you've been infected as a child, so the
Speaker 2: infection itself is quite non symptomatic, but it's very transient,
Speaker 2: so the damage can persist and hang around for decades later.
Speaker 2: But what I found a little bit alarming about the
Speaker 2: research was that the study found that about fifteen percent
Speaker 2: of the APC, which is the driver mutation of this
Speaker 2: of this cancers, so these are some of the earliest
Speaker 2: genetic changes that are directly related to promoting the cancer development.
Speaker 2: Fifteen percent of these driver mutations were linked back to
Speaker 2: this Coli bacterine type of E. Coli. So if someone
Speaker 2: acquired one of these driver mutations by the time that
Speaker 2: they're about ten years old, this could potentially be decades
Speaker 2: and decades ahead of schedule for them going on to
Speaker 2: potentially developed colon cancer later on. So instead of perhaps
Speaker 2: them getting colon cancer at sixty, they might actually be
Speaker 2: getting it a few decades earlier at forty. So it's
Speaker 2: really I guess it's fascinating, it's kind of scary, but
Speaker 2: it really does come back to why we should be
Speaker 2: so invested and interested in our kids' house, our kids nutrition,
Speaker 2: and even our nutrition, because there is a lot that
Speaker 2: we can do for many cancers from a nutrition and
Speaker 2: a lifestyle perspective. But you know, we don't want to
Speaker 2: go getting ahead of ourselves. We can't say that a
Speaker 2: equals be like this cancer is directly caused by this.
Speaker 2: It's just a new study and a new research out
Speaker 2: there to sort of, I guess, help us to understand
Speaker 2: the development of some of these some of these types
Speaker 2: of cancer. So the jury is still out on whether
Speaker 2: this new colla bacterine is the main driver behind the
Speaker 2: rises an early onset colorectal cancer cases or whether it's
Speaker 2: just one of potentially many factors involved. Because we do
Speaker 2: know that early onset colorectal cancer, there is a lot
Speaker 2: of other factors.
Speaker 1: You know.
Speaker 2: We've got diet and nutrition, we've got inflammation, we've got genetics,
Speaker 2: we've got environmental factors as well. So I think it's
Speaker 2: really interesting key findings. I guess for our nutrition couch listeners.
Speaker 2: There is rising incidents of cancers and young people. We
Speaker 2: used to think that cancer was something that you know,
Speaker 2: you didn't even have to think about until you were fifty, sixty,
Speaker 2: seventy eighty years old. But some of the deadliest types
Speaker 2: of colorectal cancers are diagnosed in Aussies who are twenty
Speaker 2: five to thirty years old. And we do know that
Speaker 2: there are a lot of contributing factors. Like I said,
Speaker 2: lifestyle and nutrition is huge. The more ultra processed foods,
Speaker 2: the more alcohol you have in your diet, the higher
Speaker 2: risk of being diagnosed with some of these types of cancers.
Speaker 2: Australians have very sedentary habits. We don't move anywhere near enough.
Speaker 2: Even if you go to the gym for a thirty
Speaker 2: forty minute session and then you sit down at work
Speaker 2: for eight to nine hours for the rest of the day.
Speaker 2: Then you come home and you sit on the couch
Speaker 2: and watch Netflix for another tool three hours that night.
Speaker 2: You're not moving anywhere near enough. And a lot of
Speaker 2: these sedentary, poor habits that we've got into as a
Speaker 2: nation are not serving us or helping us out from
Speaker 2: a decreasing cancer perspective later on, because exercise assolutely decreases
Speaker 2: the risk of cancer as well. We've also got environmental exposures.
Speaker 2: We're hearing more and more about, you know, different types
Speaker 2: of plastics and microplastics and forever chemicals particularly. I feel
Speaker 2: like in the last year or so, it's very very
Speaker 2: trendy online. I myself have swapped my different cooking pans.
Speaker 2: I've swapped to you know, I've got rid of my
Speaker 2: plastic chopping boards. I'm using different types. Now, I've got
Speaker 2: rid of my plastic spachelors. I'm using you know, stainless
Speaker 2: steel ones. So there's more and more of these contributing
Speaker 2: factors that we're hearing about coming out. And another big
Speaker 2: one is for young people in particular, is delaying diagnosis.
Speaker 2: You know, young people they get these symptoms and they think,
Speaker 2: you know, you know, medical professionals may potentially overlook them
Speaker 2: because they say, oh, it's just ibs, Oh that's very normal.
Speaker 2: Yet you know, all of these changes that we're seeing
Speaker 2: were the early onset of colorectal cancer and it unfortunately
Speaker 2: isn't getting diagnosed a lot later because it's just not
Speaker 2: something we think young people would have. So I guess
Speaker 2: it just brings home the basic message of balance, right,
Speaker 2: adopting a balanced diet, whole foods, more fiber, fruits and vegetables, legumes,
Speaker 2: whole grains. I'm actually getting in your pre and your
Speaker 2: probotics as well, and limiting as much as possible our
Speaker 2: ultra process foods and our alcohol and really just staying informed,
Speaker 2: knowing what is a red flag from a symptom perspective,
Speaker 2: knowing that even though you know the bow cancer screening risks,
Speaker 2: you know, I think there were fifty, but I think
Speaker 2: there's some talk it might have everyone already been done,
Speaker 2: brought down to forty, like they're actually bringing forward the
Speaker 2: bow cancer detection guidelines in terms of age, but being
Speaker 2: aware that if you've got a family history of that,
Speaker 2: if you know you've got a really poor diet, if
Speaker 2: your symptoms have changed, if you have night sweats, if
Speaker 2: you have blood in your stools, if you've had a
Speaker 2: significant alteration in terms of your bower movements, if you're
Speaker 2: losing weight unexplained. They're all big red flags to go
Speaker 2: and get checked out by your doctor, and if something
Speaker 2: doesn't feel right, push harder, go to another doctor, get
Speaker 2: some more tests run. Because you know your body best,
Speaker 2: and if things are changing and you haven't really changed
Speaker 2: much from your diet or your lifestyle perspective, it is
Speaker 2: some thing that you want to be aware of and
Speaker 2: be alert about. So I don't think there's anything much
Speaker 2: we can do well. The study didn't really go into
Speaker 2: you know, us being able to prevent us getting this
Speaker 2: type of collibacterine toxin. But it certainly does talk about
Speaker 2: you know, lifestyle and nutrition choices reducing our risks long
Speaker 2: term and early detection absolutely being key true.
Speaker 1: I think the take home message for me at this stage, well,
Speaker 1: first of all, I found it interesting because, of course
Speaker 1: they found that some certain types of ulcers were also
Speaker 1: caused by bacteria, not that long ago, you know, when
Speaker 1: for a long time we talked about ULCs being caused
Speaker 1: by stress, but actually it was a bacteria. So I
Speaker 1: think it's a fascinating area. But the take home message
Speaker 1: for me is, particularly with young people, we see so
Speaker 1: many digestive symptoms written off as irritable bow, and certainly
Speaker 1: medical professionals can be quite indifferent to us just irritable
Speaker 1: bowel ignora, you just got a sensitive tummy. So I
Speaker 1: think the key thing for anyone listening is you do
Speaker 1: notice a change in your tummy, bloating, bleeding, diarrhea, change
Speaker 1: in bour habits. It's absolutely imperative to get that explored
Speaker 1: by a professional who doesn't just say it's just irritable bow.
Speaker 1: You want the test done. I remember melshaling from Maths
Speaker 1: the same She was only in her forties and for
Speaker 1: several months her GP had said to her, ignore it,
Speaker 1: it's just irritable bowel. And she ended up having bowel
Speaker 1: cancer and it was quite advanced. It wasn't stage one.
Speaker 1: She had to have quite significant chemotherapy. So you know,
Speaker 1: don't just discard gut symptoms. And certainly I know that
Speaker 1: the free bow testing kits are available younger if you've
Speaker 1: got a family history, you can access that. But even better,
Speaker 1: you know, go and say you want a colonoscopy. You know,
Speaker 1: I think it is an elective procedure. Can you do
Speaker 1: pay a gap for it, but it's for peace of mind,
Speaker 1: you know, whether you've got polyps that are at higher risk,
Speaker 1: or really getting to the bottom of it, because yeah,
Speaker 1: if whatever you can do to avoid more significant treatment
Speaker 1: and adjust it early, even if you are in your twenties,
Speaker 1: get it explored. So for me, that's the take home message.
Speaker 1: So I thought it's good just to be on top
Speaker 1: of it and are reminder to our listeners. If you
Speaker 1: are over fifty and have not had a bower screen,
Speaker 1: you must do that immediately. And if there's any positive
Speaker 1: family history between breast, bow and brain cancer, which are
Speaker 1: all associated, that would be assigned to also order a
Speaker 1: kolonoscopy even if you're younger. All rightly and well, the
Speaker 1: new diet study came across, and we do try and
Speaker 1: balance our content to not be too diet focused, but
Speaker 1: I did quite like this because it was a very
Speaker 1: well controlled study published in a very reputable journal, and
Speaker 1: it mimicked an approach I take with my own clients,
Speaker 1: so I quite like to see and describe it. So
Speaker 1: it was just recently published in April in the nalsitve
Speaker 1: Internal Medicine, which is a very well known, big respective journal,
Speaker 1: and it is a randomized controlled trial. So it was
Speaker 1: a very well controlled study of one hundred and sixty
Speaker 1: five overweight abese adults. And what they did was to
Speaker 1: compare two different dietary approaches and they called it the
Speaker 1: four to three intermittent fasting regime. So of course we
Speaker 1: previously were aware of the five to two, which was
Speaker 1: too extremely low calorie days and five regular eating days,
Speaker 1: but this one played more on actually separating out four
Speaker 1: to three days, just saying if you did three days
Speaker 1: that were quite significantly calorie reduced, so it was just
Speaker 1: eighty percent of calorie intakes. So that's a pretty low
Speaker 1: calorie day, so that is like I should say, eighty
Speaker 1: percent reduction in calories, so that is pretty low, Like
Speaker 1: it would be between five six hundred calories. So a
Speaker 1: day would be say a shake, a salad, a small
Speaker 1: amount of maybe a tun nice salad, and some vegetables,
Speaker 1: so three very very light meals or two light meals,
Speaker 1: a soup and a shake. And they found that when
Speaker 1: compared to four days of regular eating, not when clients
Speaker 1: were not required to map but just eat whatever they
Speaker 1: felt like, that it was seven point six percent average
Speaker 1: weight loss compared to five percent with daily caloric restriction.
Speaker 1: So the researchers argued that it's much easier to be
Speaker 1: stricter on some days of the week rather than have
Speaker 1: to be strict most days of the week. And the
Speaker 1: reason it wasn't dramatic results in the sense Leanna and
Speaker 1: I would hope to get much more than five seven
Speaker 1: percent weight loss over a twelve month period, because it
Speaker 1: was a twelve month study. But one of the strategies
Speaker 1: I do use with my clients is the conceptly and
Speaker 1: of lighter versus heavier days, So not as dramatic as
Speaker 1: an eighty percent reduction, and that proactive calorie restriction, because
Speaker 1: I don't think that's sustainable or viable for people who
Speaker 1: need a lot more calories than that. But I did
Speaker 1: like it because I thought it simplified things. Because what
Speaker 1: I find with the complexity of life, for people who
Speaker 1: are very very busy or feeling like they have to
Speaker 1: constantly be mindful of every single meal, they do get
Speaker 1: decision and fatigue around it. At times. You know, it
Speaker 1: can get tiring, and that is why traditional models don't
Speaker 1: always work, because they're not sustainable. Whereas the reason I
Speaker 1: like light versus heavier days without specific calorie prescriptions is
Speaker 1: that I think it lends itself well to life. Inevitably,
Speaker 1: we have the weekends which are celebrations, more alcohol, restaurant meals,
Speaker 1: and it's really really difficult to be constantly keeping those
Speaker 1: controllers we've just experienced over Easter versus having Monday to Thursday,
Speaker 1: Monday to Wednesday, Sunday to Wednesday lighter where I'll say,
Speaker 1: I want you to have light meals at night which
Speaker 1: are mostly vegetables and lean protein. I want you to
Speaker 1: have no alcohol and very clear rules that make it
Speaker 1: easy to keep on track, versus saying and then you
Speaker 1: can have some other meals which are heavier. You don't
Speaker 1: need to worry whether one day's five, you know, two
Speaker 1: and a half thousand calories or two thousand, But you
Speaker 1: just roughly know that those are going to be much
Speaker 1: higher than the other days. And I find in life
Speaker 1: that makes it a lot easier. So I kind of
Speaker 1: just like the concept, but I think the actual reality
Speaker 1: is very few people can eat, you know, eighty percent
Speaker 1: less of their calories they require three days a week.
Speaker 1: I don't think that's a viable approach, but I do
Speaker 1: think in your mind, creating lighter versus heavier days makes
Speaker 1: diet decisions easier in a life where we are constantly
Speaker 1: exposed and offered food which inevitably is much higher in
Speaker 1: calories than we need most of the time.
Speaker 2: No, one hundred percent. I couldn't agree more. And I
Speaker 2: think it's a very balanced way to look at nutrition,
Speaker 2: because that's real life. Like even you and ized dietitians
Speaker 2: certainly go out for a beautiful meal, We enjoy a
Speaker 2: glass of wine or two. We like to have some
Speaker 2: fabulous desert if we're at a special restaurant or it's
Speaker 2: a special occasion, And so we can't always have our
Speaker 2: diet controlled to the key, you know, calories, and I
Speaker 2: think all of the time. And I think that's why
Speaker 2: so many people experience quite a lot of like diet burnout,
Speaker 2: where you see people go hard, like one hundred percent,
Speaker 2: foot on the gas one hundred percent, and they're falling
Speaker 2: off the diet wagon three or four weeks later. And
Speaker 2: that's the reason most people can't lose weight is because
Speaker 2: it's just too difficult to fit into real life. You
Speaker 2: basically have to say absolutely no to every social occasion,
Speaker 2: cook every meal from scratch if you want to have
Speaker 2: your calories controlled seven days of the week, twenty four
Speaker 2: to seven. So I do like it. I think it's
Speaker 2: a very easy concept for people to follow, and it's
Speaker 2: certainly something that I with my clients, maybe not that exactly,
Speaker 2: but talking about having lighter days during the week so
Speaker 2: we can enjoy ourselves more what I call have a
Speaker 2: few more soul foods on the weekend or really the
Speaker 2: days that you're not exercising you're busy with work, lightening
Speaker 2: up those days and having a bit more nutrition on
Speaker 2: the exercise days, in the socializing days or for the
Speaker 2: weekend as well, when you just want to be that
Speaker 2: little bit more relaxed. So it's a great concept and
Speaker 2: it's also something that we've covered in our book, which
Speaker 2: we haven't mentioned for a while, Susie, So I'll give
Speaker 2: our book a little plug because for any of our
Speaker 2: listeners that are new to the podcast, Susie and I
Speaker 2: wrote a fabulous book last year called Reset Nourish Burn.
Speaker 2: It's available in an audiobook form, it's available in an
Speaker 2: ebook form, and it's available at all good bookstores as well.
Speaker 2: So it's a really sustainable balance way of resetting your diet,
Speaker 2: helping you to burn unwanted body fat, and really learning
Speaker 2: the key principles from a nutrition perspective to nourish your
Speaker 2: body long term. And there's a ton of delicious recipes
Speaker 2: and meal plans in the back of the book as well.
Speaker 2: So if you haven't heard about it, Reset Nourish Burn
Speaker 2: maybe what you need to reset your diet and lifestyle
Speaker 2: after Easter and bring together some of these key concepts
Speaker 2: and strategies that we really talk about on the podcast.
Speaker 1: True because it often reminds me of something that happens
Speaker 1: if I've got clients who have calorie tracked in their life,
Speaker 1: and I certainly don't encourage people to calori account because
Speaker 1: we've discussed this before. It's really grossly inaccurate. You know,
Speaker 1: when you look at calories on a pack or in
Speaker 1: my Fitness Power, there's a twenty percent error rate at least,
Speaker 1: just because of the way food is made and differences
Speaker 1: in portions and differences in cuts of fresh produce and
Speaker 1: all those variables. But I have clients who will be, okay,
Speaker 1: I'm on just themselves after years of programming. I'll give
Speaker 1: them a rough guide and they'll be like, okay, I
Speaker 1: want to eat fourteen hundred calories, And I said, yeah,
Speaker 1: but that's a guide. Some days you may only need
Speaker 1: a thousand calories and some days you might need two
Speaker 1: thousand because it's your period and you've done a big run.
Speaker 1: So calorie intake isn't constant. It will have that natural
Speaker 1: flux because some days inevitably will be heavier and some
Speaker 1: days lighter. So keep that in mind too, And that
Speaker 1: lends itself to that idea that it's not about a
Speaker 1: stable calorie intel. It will differ and that's okay, And
Speaker 1: that follows the natural cycle of physiology, hormones and just
Speaker 1: different regimes or exposures to food throughout the week, So
Speaker 1: that lends itself to that where it shouldn't be aiming
Speaker 1: to always eat a similar number of calories. It should
Speaker 1: be slightly different depending on all different variables. So yeah,
Speaker 1: all right, Leanne, Well, there are new oats in the supermarket.
Speaker 1: It is certainly oat season. There's like seven million varieties
Speaker 1: of oats. If they're not like every time I look,
Speaker 1: it's so many different ones. Now, I myself very transparent.
Speaker 1: I don't eat oats. They're not for me. I cook
Speaker 1: with them often though, if I'm making the kids muffins,
Speaker 1: if I'm making banana bread, cookies, and I'll often blitz
Speaker 1: them and use them as a flour like they're a
Speaker 1: very nutrient rich whole grain. But myself, my family, we
Speaker 1: don't eat oats or cook quick oats or any of those.
Speaker 1: If I'm completely honest. The best oats a plain oats,
Speaker 1: the two dollars one dollar bag at Coals and Woolies.
Speaker 1: You don't need to get a branded version. They're cheap.
Speaker 1: They're superfood, absolutely, But that's not the kind of oats
Speaker 1: my clients like. My clients like oats which have big
Speaker 1: slogans on them. Like these brand new ones that have
Speaker 1: Milo all over them, which are a very attractive box
Speaker 1: and in a similar way that all the music bars
Speaker 1: are now chocolate bars, Tiqedo golden rough so too. Obviously,
Speaker 1: it's proving very successful for food companies to add these
Speaker 1: flavors to products to boost their appeal. I guess now,
Speaker 1: Milo is a controversial ingredient because it is high in sugar.
Speaker 1: Milo is extremely high in sugar. The Milo cereals are
Speaker 1: generally high sugar. The Milo bars, the plain ones actually
Speaker 1: not too bad, but in general they're often regarded as
Speaker 1: a product that's heind sugar. But I am quite a
Speaker 1: fan of Milo for one reason. Now, most of us
Speaker 1: grew up for many of us listening group when we
Speaker 1: used to have it, whether spoonful or on Milo, when
Speaker 1: we were young, they didn't have the range of treats
Speaker 1: they have now. But nutritionally, one of the reasons I
Speaker 1: do sometimes go for it, particularly if I've got chill
Speaker 1: d nor fussy eaters, is it's actually quite rich in
Speaker 1: calcium and it's also got added vitamin D. So if
Speaker 1: I'm dealing with children who have a poor nutrient intake,
Speaker 1: I'm quite happy for them to have a glass of
Speaker 1: Milo with milk because it's giving them a massive dose
Speaker 1: of calcium along with a server of vitamin D, which
Speaker 1: is in actually very few foods. So it's very much
Speaker 1: a fortified food that can be used strategically as part
Speaker 1: of type. But it doesn't translate that Milo oats are
Speaker 1: there necessarily a good choice. So let's have a look
Speaker 1: at what they're selling for. So they're currently a packet
Speaker 1: of eight serves for six dollars thirty so they're in
Speaker 1: a sachet form, and we will say that generally sache
Speaker 1: oats are more processed. So when you have a whole oats,
Speaker 1: it's got a low GI. You combine it with protein
Speaker 1: yogurt or make yourself a bowl with protein powder. It's
Speaker 1: got a low GI, high protein, very nutrient rich. As
Speaker 1: soon as they start to process the oat down to cook,
Speaker 1: it increases the glaciic index, so it's not as rich nutritionally,
Speaker 1: it's not as good a choice. So looking at the ingredients,
Speaker 1: the base is sixty nine percent whole grain oats, which
Speaker 1: sounds high but really not really when you think a
Speaker 1: bowl of oats is one hundred percent whole grain. The
Speaker 1: next ingredient is sugar, and so that straightaway is a
Speaker 1: bit of a watering sign because we don't really want
Speaker 1: cereal blends in the wanting to have added sugar. Then
Speaker 1: it's got eight percent of Milo pieces in it now. Unfortunately,
Speaker 1: even though Milo does have these vitamins and minerals in
Speaker 1: it at eight percent of the overall ingredient in not
Speaker 1: getting those in any great concentration unfortunately. So it does
Speaker 1: list all the ingredients of Milo, but you're not going
Speaker 1: to get much in eight percent of the total volume.
Speaker 1: Then it's followed by thinking where the Milo ins dried
Speaker 1: malt powder, bari mold extract flavor, glucose and other source
Speaker 1: of sugar, anti caking, skim milk powder, cocoa. So it's
Speaker 1: a pretty convoluted ingredient list for a product that should
Speaker 1: be quite simple. So nutritionally perserve it's got about one
Speaker 1: hundred and fifteen calories or five hundred and sixty kilodes.
Speaker 1: It's got twenty two point four grams of total carbohydrates,
Speaker 1: so similar amount to two slices of whole grain bread
Speaker 1: five point six grams of sugar, so just over a
Speaker 1: teaspoon of sugar person which is added sugars four point
Speaker 1: one grams of protein, two point seven grams of dietary fiber,
Speaker 1: which is pretty low for a cereal. We're sort of
Speaker 1: wanting at least five in this day and age, and
Speaker 1: no added salt. So I wouldn't buy it leanne. I
Speaker 1: just think if you want oats, have oats, I'd go
Speaker 1: for a no sugar sachet. You know, Carmens have got
Speaker 1: a wide range of no sugar sachets for oats. If
Speaker 1: it meant your child would then eat oats for breakfast,
Speaker 1: maybe maybe it's got less sugar than say, Coca Pops
Speaker 1: New Sure Grain. Oh, you know, i'd give it a
Speaker 1: five six out of ten. It wouldn't be on my
Speaker 1: meal plans. I wouldn't buy it for my own children.
Speaker 1: Mind you, my kids have been eating Coca Pops in
Speaker 1: the holidays, so I shouldn't really talk. But you know,
Speaker 1: I don't know, what do you think. I think it's
Speaker 1: a middle ground. I don't think it's good for my adults.
Speaker 1: I wouldn't recommend it. I think there's much better quick
Speaker 1: cook oats with no added sugar that are hiring. If
Speaker 1: it meant your child was going to have a decent breakfast, maybe,
Speaker 1: But that's probably the only time.
Speaker 2: What do you think I would rather, like if your
Speaker 2: kid wants milo for breakfast, I'd rather give them a
Speaker 2: teaspin a milot in a glass of milk, and like
Speaker 2: you said, some lower sugar oats with a little bit
Speaker 2: of cheer seeds or some berries on them, like I
Speaker 2: do overnight oats a lot for my kids. Or I
Speaker 2: just make them a bowl of porridge and put some
Speaker 2: berries and a bit of cheer seeds in them and
Speaker 2: make that up with some four cream milk. And I
Speaker 2: think there's this massive misconception that oats take a long
Speaker 2: time to cook. Like, honestly, if I'm gonna make oats
Speaker 2: in the microwave, yeah, quick cook oats are ninety seconds,
Speaker 2: like if you use the quick instant oats. But to
Speaker 2: make a bowl of rolled oats, it's only an extra
Speaker 2: thirty to sixty seconds. Like come on, Like, don't tell
Speaker 2: me you don't have an extra thirty seconds, Like you're
Speaker 2: kidding yourself. So nutritionally, absolutely, rolled oats will steal. Cut
Speaker 2: oats are far better than the instant of the quick oats.
Speaker 2: Can you do far worse at breakfast time? Absolutely? But
Speaker 2: I just don't buy them like if I was traveling,
Speaker 2: or if I, you know, we were staying in an airbnb. Sure,
Speaker 2: but on a regular basis, I've got a huge glass
Speaker 2: jar of rolled oats in my pantry and we go
Speaker 2: through them a lot. I cook with them like you do.
Speaker 2: My kids eat oats, more overnight oats in summer, more
Speaker 2: of the hot porridge type oats in winter. And I'll
Speaker 2: just make a big batch of them, or we'll have
Speaker 2: them over a few days, or I'll just warm them
Speaker 2: up like they're such a nurishing option. And if your
Speaker 2: kid really wants Milo, sprinkle a teaspoon on top of that,
Speaker 2: and add a little bit of healthy fats in there
Speaker 2: as well, so that again that carbohydrate portion is getting
Speaker 2: digested a little bit slower. I love cheer seeds, I
Speaker 2: love hemp seeds, I love limb seeds. Even a teaspoon
Speaker 2: of peanut butter with a sprinkle of Milo powder, it's
Speaker 2: going to be far better nutritionally than these sashos. So
Speaker 2: I wouldn't buy them. I wouldn't really even recommend them
Speaker 2: for fussy kids. I'd probably say more so try and
Speaker 2: make your own oats and sprinkle a little bit of
Speaker 2: Milo on yourself. You save yourself a lot of money
Speaker 2: because a bat you can get a kilo of rolled
Speaker 2: oats for like two bucks. Maybe this is six dollars thirty,
Speaker 2: so it's not insignificant and you're getting eight servings out
Speaker 2: of that. You buy a killer of rolled oats, you'll
Speaker 2: probably get twenty to thirty servings out of that. So
Speaker 2: it's not something I would recommend, it's something something i'd buy.
Speaker 2: It's not terrible. It is relatively low in sugar for
Speaker 2: what it is. Let's be honest, Like five grams of
Speaker 2: sugar is pretty good, but like you said, the fiber
Speaker 2: content I would like to be a lot higher for adults,
Speaker 2: and for an adult, like one hundred and something calories,
Speaker 2: it's not even going to touch the signs like it's
Speaker 2: nowhere near a balanced breakfast. So I'd rather use some
Speaker 2: atural milo and sprinkle that on a little bit of
Speaker 2: ovin Adot's with a bit of Greek yo get to
Speaker 2: pimp it up, make it on a bit of milk
Speaker 2: and add a bit of healthy fats to it and
Speaker 2: a bit of fruit as well while you're at it.
Speaker 2: I think that's a far more nourishing breakfast, and you
Speaker 2: can still get the taste of Milo in if that's
Speaker 2: what you really want, you know, slice banana, sprinkle of Milo,
Speaker 2: make it on some milk. I think far better, Far
Speaker 2: better for the budget, far better for your gut health
Speaker 2: and really teaches our kids again to eat real food
Speaker 2: as much as possible.
Speaker 1: I agree with you. I would prefer them to have
Speaker 1: the glass of milk with the Milo in it, because
Speaker 1: then they're getting a huge amount of calcium, they're actually
Speaker 1: getting a lot more protein, they're getting the carbohydrate, and
Speaker 1: then they're getting the fortified benefits of Milo, which includes
Speaker 1: the vitamin D in the right amount. So I wouldn't
Speaker 1: have an issue with that. If I had a fussier
Speaker 1: eater and they wanted to have a Milo for breakfast,
Speaker 1: I'd be like, go for it, quick and easy. If
Speaker 1: you go calcium, protein, carbohydrate, kick the box. So that
Speaker 1: would be how I would use the Milo to a
Speaker 1: grade one hundred percent.
Speaker 2: Yeah, I'm like you, like, I've got Myla on my
Speaker 2: pantry and my kids have it. Maybe it's a bit
Speaker 2: of a treat once or twice a week. So it's
Speaker 2: not something we're saying always dietitians, your kids can't have Milo,
Speaker 2: But there are certainly better options on the market. Then
Speaker 2: there's even these Milo bars, Like I don't buy the
Speaker 2: Milo bars. I don't buy the Milo Porrige sashe as.
Speaker 2: I'll buy pure Milo. Sure, But you know, you get
Speaker 2: to take the winds where you can, and as much
Speaker 2: whole food going in through the diet as we can
Speaker 2: is going to be better for our kids. So take
Speaker 2: that extra thirty sixty seconds, use the rolldoats, use the quicker,
Speaker 2: the steel cut boats, and they're going to be far
Speaker 2: better nutritionally and keep little tummies fuller for that little
Speaker 2: bit longer, which is really what we want. Because small
Speaker 2: children in particular, who this product is probably marketed at,
Speaker 2: are constantly hungry. So if we can get a little
Speaker 2: bit more fiber and we can get a little bit
Speaker 2: of a lower GI carbohydrate into them, it's just going
Speaker 2: to fill their tummies up for that a little bit longer. True, true, true,
Speaker 2: All right, listener, question, how can I get more fiber
Speaker 2: in my diet? What is the best fiber powder that
Speaker 2: you can buy? Well, you're talking my language, listener, because
Speaker 2: this is something that I love and I use a
Speaker 2: fiber powder regularly daily myself. I have for many many.
Speaker 2: I would say, even over a decade that I have.
Speaker 2: I've had a lot of irritable bowel in my early twenties.
Speaker 2: Like we discussed earlier, I've had klonoscopies, I've had endoscopies,
Speaker 2: I've had all the blood tests. Mine is generally just
Speaker 2: a sensitive stomach. I'm a sort of a very fast paced, anxious,
Speaker 2: sort of semi stress person, So I do a lot
Speaker 2: and I do tend to be more reactive to those,
Speaker 2: you know, stress responses, and so that can really sort
Speaker 2: of upset my erritable bowel. It's gotten a lot better
Speaker 2: over the years. I rarely have issues with it, but
Speaker 2: mine is genuinely true IBS. So I do work with
Speaker 2: a lot of clients who do have irritable bowels sensitive tummies.
Speaker 2: We of course tick off all the boxes in terms
Speaker 2: of appropriate screening, making sure it's nothing nasty, and then
Speaker 2: from there, if we do come to the conclusion that
Speaker 2: it is an irritable bower or a sensitive tummy, after
Speaker 2: all the medical checks have been done, we would then
Speaker 2: look at you utilizing something like a fiber powder on
Speaker 2: a regular blimess, particularly when they're traveling, because when you
Speaker 2: are traveling, when you're eating food that you're not making yourself.
Speaker 2: The fiber intake tends to be a lot lower, so
Speaker 2: I do get the majority of my clients to travel
Speaker 2: with a fiber powder. So my favorite one, hands down,
Speaker 2: and that has the bulk of the research behind it
Speaker 2: from both a constipation and a diarrhea perspective, is cilium husk.
Speaker 2: So Celium husk is available at any basically large supermarket
Speaker 2: in the health food section. You can get it online,
Speaker 2: you can get it at the chemists. Celium husk is
Speaker 2: the active ingredient in the brand Meta Muscle, So you
Speaker 2: can buy a pure cilium hustp by itself, or you
Speaker 2: can buy a Meta muscle as well. I don't love
Speaker 2: Meta muscle. It comes with a lot of the artificial
Speaker 2: sweetness in the flavored ones, and it's a lot more
Speaker 2: ground down. Celium hust by itself is a lot more coarse.
Speaker 2: I do feel like if you can tolerate it, you're
Speaker 2: not too bad with different textures. It's going to give
Speaker 2: you the real deal the cilium husk. If you aren't
Speaker 2: great with textures or drinking things, maybe try a Meta musle.
Speaker 2: It's a little bit more gentle. So Celium husk is
Speaker 2: a soluble fiber, but it's also a prebotic type of fiber,
Speaker 2: so it forms a gel in your gut. It helps
Speaker 2: to draw water into the bow, softening them, and also
Speaker 2: helps to provide bulk to your stools. It helps with
Speaker 2: cholesterol and blood sugar level support, and it's really really
Speaker 2: great for those like sluggish bowels or those people who
Speaker 2: feel like they experience a little bit of incomplete evacuation.
Speaker 2: So Cilium Huss his hands down my favorite, and in
Speaker 2: the most recent months I've found a really great brand
Speaker 2: of it at Woolwors under their Macro Organic brand. It's
Speaker 2: a Cilium Hust with added probotics in it as well.
Speaker 2: I just looked it up before and at retails, a
Speaker 2: two hundred gram pouch is eight dollars fifty, so it
Speaker 2: is something that you would consider a supplement, but I
Speaker 2: think for a lot of pozzies they probably could benefit
Speaker 2: with a fiber supplement. So Cilium Hust hands down zero sponsorship,
Speaker 2: is absolutely my favorite. My next favorite is a casier fiber,
Speaker 2: so it's a very gentle, soluble prebiotic type fiber. I
Speaker 2: love it so much that we have added it into
Speaker 2: our pre and probotic nourished protein powder from our design
Speaker 2: by Dietian Range. It's very very gentle on the gut.
Speaker 2: It doesn't become thick or gritty in water like selium huster.
Speaker 2: Side note, if you are someone with texture issues, you
Speaker 2: don't like your drinks thickening, you don't like the gritty texture,
Speaker 2: don't do sillium hust You're not gonna love it. Try
Speaker 2: a casey of fiber instead. You can literally buy it
Speaker 2: online just in a big bag and you add it
Speaker 2: to your drinks or your food. As I said, it's
Speaker 2: very gentle on the gut. It's low fodnaps, so it's
Speaker 2: very appropriate for people with IBS, and because it is
Speaker 2: a prebiotic type fiber, it helps to feed the beneficial
Speaker 2: gut bacteria as well. So that's my second favorite, is
Speaker 2: a casey of fiber. If you're a texture person, just
Speaker 2: start with that. Don't do selium husty you'll hate it.
Speaker 2: My next favorite one that I love is PHGG partially
Speaker 2: hydrogelized guagum so it's basically gua gum. So again it's
Speaker 2: a very gentle fiber. It helps to feed the good
Speaker 2: probotic bugs in your gut. It's very good for ibs,
Speaker 2: it's very good for sensitive tummies. It is sold under
Speaker 2: the brands I think Sunfiber is one of them. Regular
Speaker 2: Girls another one again if you jump online. You can
Speaker 2: buy the hydrolysed guagum from many different breas online like
Speaker 2: Amazon or I Herb, so I quite like that one
Speaker 2: as well. The last two aren't as good for sensitive tummies.
Speaker 2: Inulin and chickery root. They are probotic fibers as well,
Speaker 2: so they promote the feeding of the good back to
Speaker 2: you in your gut, but they're not great for sensitive tummies.
Speaker 2: I myself get a lot of loading in gas from
Speaker 2: inealin chickery root, as do many many people with IBS
Speaker 2: and a sensitive tummy, So if you do have a
Speaker 2: sensitive tummy, I would stay away from that. Funnily enough,
Speaker 2: the inulin and the chickery root, although they're completely fine
Speaker 2: to use from a fiber perspective, it's the two that
Speaker 2: the food companies seem to use most when they're adding
Speaker 2: additional fiber into products like bars and cereals. I find
Speaker 2: that it's inualin chickery roots that are used routinely the most,
Speaker 2: and I don't love that because so many people will
Speaker 2: eat them usually buy or hub fiber and say to me,
Speaker 2: I've just got really bloated or gas here. I've got
Speaker 2: a bit of an upset tummy after that, and it
Speaker 2: genuinely is because they've got a bit of a sensitive tummy,
Speaker 2: and it's due to the amounts of chickery root or
Speaker 2: inulin in there. So I don't mind it, but I
Speaker 2: personally don't love it, and I personally don't use it
Speaker 2: a lot. And then the last fiber that is big
Speaker 2: on the market is more resistance starch. It's really really wonderful.
Speaker 2: There's a range of health benefits from it. It's a
Speaker 2: bit harder to find if you were looking for it.
Speaker 2: In terms of food, it's in unripe green bananas, and
Speaker 2: also if you cook and cool your starches such as
Speaker 2: rice and pasta, you're going to build up the resistance
Speaker 2: starch in there. So I love it. It's great from
Speaker 2: a health perspective. There's many, many benefits. But you can
Speaker 2: also buy resistance starch in powder form in the supermarket
Speaker 2: as well. It's really good for gut health. There's some
Speaker 2: evidence that it's good for metabolic support, but it's probably
Speaker 2: more used in foods rather than drink. So if you're
Speaker 2: looking for a powder to add to your drink, add
Speaker 2: to your smoothie, my number one is sillium husk. But
Speaker 2: again it does add a bit of sort of texture
Speaker 2: and a bit grittiness and thickness to your drinks. Secondary,
Speaker 2: I love a casey of fiber. If you're looking for
Speaker 2: something that really doesn't change the texture or consistency of
Speaker 2: your drinks, that would be my pick is either a
Speaker 2: casi of fiber or the partially hydrolyzed gua gum. Does
Speaker 2: that answer the question? Is it a good summary?
Speaker 1: Wow? Well, Fiona Fie, our very loyal listener and big
Speaker 1: fan of design by dieticians, that was an answer for you,
Speaker 1: and she has excelled herself.
Speaker 2: Thank you, Thank you Tech your Curtsey.
Speaker 1: Very impressive answer. So I love it. Thank you all right. Well,
Speaker 1: that brings us to the end of the nutrition Couch
Speaker 1: for another week. Please to keep telling your friends about us,
Speaker 1: check out our book Reset Nourish BYRN and if you're
Speaker 1: interested in some scientifically formulated supplements to help you bet
Speaker 1: your best, check out our design bidietitians dot Com website
Speaker 1: for that. Or if you're came for a little retreat
Speaker 1: come October November this year in Kingscliff to meet us,
Speaker 1: spend some time with us and get your life and
Speaker 1: health in order. Check out the nutritioncouch dot com and
Speaker 1: we will see you next Wednesday for our regular episode
Speaker 1: drop have a great week.
Speaker 2: Thank you for your support.