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Speaker 1: When you hear the word wellness, what do you think of?

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Speaker 2: Maybe your mental health, maybe you think of green smoothies

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Speaker 2: and shakes, or maybe it's one of the growing ranges

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Speaker 2: of diet related supplements that are being heavily marketed based

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Speaker 2: on the topic of wellness. Well In today's episode of

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Speaker 2: The Nutrition Couch, we chat the growth in wellness supplements

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Speaker 2: and why does not necessarily mean that it's credible or

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Speaker 2: it actually works. Hi, I'm Leanne Wood and I'm Cuzzi Burrow,

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Speaker 2: and together we bring you The Nutrition Couch, the weekly

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Speaker 2: podcast that keeps you up to date on everything that

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Speaker 2: you need to know in the world of nutrition as

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Speaker 2: well as all things wellness. We also have some powerful

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Speaker 2: new data that links diet to Alzheimer's disease risk. And

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Speaker 2: as fools start to return, we have another snackbar to

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Speaker 2: review and our listen question is on the best school

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Speaker 2: sandwich top its. So to kick us off today, Susie,

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Speaker 2: we are talking all about the downsides of wellness because

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Speaker 2: we talk about the podcast a lot and how social

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Speaker 2: media is wonderful and it's given us so much access

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Speaker 2: to free information. But I guess the downside or the

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Speaker 2: dark side of the wellness industry. That is, it just

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Speaker 2: means that anybody, no matter who they are, credible or not,

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Speaker 2: can post anything on social media. And with that, I

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Speaker 2: guess the people who make the most noise on social media,

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Speaker 2: who say the most outlandish things, they tend to get

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Speaker 2: the most exposure. You know, they're looking at eleven twenty

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Speaker 2: million views and the post is just ridiculous. It has

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Speaker 2: no credibility or no science to actually back it. So

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Speaker 2: there is a downside of social media, isn't there?

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Speaker 3: Certainly?

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Speaker 4: And I think it's even greater than that. I think

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Speaker 4: it's in the case of this idea of wellness. It's

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Speaker 4: a nice term. We all like it, but there's no

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Speaker 4: real scientific definition of that. It's very wishy washy. And

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Speaker 4: what that means is that people with literally no qualifications

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Speaker 4: can grab it and put it on anything that they

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Speaker 4: want to sell. And it has this holistic health association

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Speaker 4: and a couple of things across my path recently, it

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Speaker 4: was online You're right on Instagram and I thought, oh,

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Speaker 4: I haven't heard of that supplement before. It sounds sort

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Speaker 4: of like it's been formulated for women. And when I've

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Speaker 4: had a look, the people formulating it have got not

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Speaker 4: a scrap of qualification, So they're not scientists, they're not dieticians,

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Speaker 4: they're not medical doctors. There's no real and I would

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Speaker 4: say tertiary level education qualification. And certainly we've seen that

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Speaker 4: in recent years with influencers, you know, looking at the

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Speaker 4: time to think, right, how can we make some coin

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Speaker 4: after our stint on reality TV, Etcas Finished and suddenly

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Speaker 4: producing a range of supplements generally marketed to women or

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Speaker 4: obviously we work in a female space, so we sort

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Speaker 4: of just see those mainly, and whether it's for skin

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Speaker 4: health or glowing skin, or a better night's sleep or

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Speaker 4: very hot right now, of course it is perimenopause. And

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Speaker 4: it seems that every second influencer person has got a

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Speaker 4: supplement range or something they're trying to sell. And I

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Speaker 4: actually have fundamental issues with it because we as dietitians

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Speaker 4: have formulated a range of scientifically based formulations. So at

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Speaker 4: the moment, we've got approtein powder, a hot chocolate and

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Speaker 4: the latest one which is a women's creating blend. But

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Speaker 4: we are qualified, leant, we know how much of the

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Speaker 4: additions are evidence based. We know how to combine different nutrients,

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Speaker 4: we know nutrients when it's too much. What shouldn't be

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Speaker 4: put together why we're using it. Whereas when I've taken

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Speaker 4: a closer look at some of these wellness supplements, and

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Speaker 4: actually they might have a very tiny amount of the

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Speaker 4: clinical supplement product that they're formulating with, they still claim

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Speaker 4: it's got it. They claim that it's good for skin

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Speaker 4: or hormones or whatever are and there's actually no evidence

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Speaker 4: for it at all. And I think it's so grossly misleading.

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Speaker 4: And I think the fact that's so poorly regulated as

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Speaker 4: an industry is terrible for consumers because what that translates

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Speaker 4: to into normal people is you guys are spending forty

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Speaker 4: fifty one hundred dollars on something that has very little

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Speaker 4: active product in it. It's not proven to work, it

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Speaker 4: hasn't been tested clinically, but it's basically a hot influencer

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Speaker 4: or model or whoever putting their face in name to

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Speaker 4: it and saying that I look great and I use this.

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Speaker 4: But it's got to have an evidence space. It's got

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Speaker 4: to have someone who's qualified, and unfortunately Leanna certificate in

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Speaker 4: nutrition is not enough, Like you need a tertiary level qualification.

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Speaker 4: These supplements have consequences, you know, we've been looking recently.

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Speaker 4: It's what we call stacking. So what we often see

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Speaker 4: in clinical practice is our clients having many different sources

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Speaker 4: of vitamins and minerals in the diet. So they might

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Speaker 4: take a multivitamin, they then may take a protein powder,

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Speaker 4: then they may be having a collagen or something for sleep,

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Speaker 4: and all of a sudden, when we look at the

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Speaker 4: micronutrients they're consuming, they're just way too much and that's

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Speaker 4: not healthy either. There are consequences to this, but because

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Speaker 4: it's so far down the line of what's dangerous or

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Speaker 4: what's a concern, it never gets looked at or reported.

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Speaker 4: But what I would say and what I want to

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Speaker 4: take home for our listeners today is if you're buying

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Speaker 4: supplements from someone who's formulated and not qualified, you're probably

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Speaker 4: wasting your money because when we take a close look

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Speaker 4: at them, very few of them have got clinical and

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Speaker 4: evidence behind them. And it's basically people because you can

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Speaker 4: absolutely make a lot of money off supplements. You know,

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Speaker 4: the supplement industry is enormous, and people are very keen

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Speaker 4: to throw some money at an issue, whether it's bloating,

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Speaker 4: whether it's fatigue, whether it's energy, whether it's glowing skin.

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Speaker 4: But you've got to check that you're actually getting what

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Speaker 4: you pay for because sometimes we look at the markups

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Speaker 4: and we think that is appalling, like you're selling something

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Speaker 4: for you know, five times what it costs to produce

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Speaker 4: it more and it's just not good, you know, and

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Speaker 4: someone's making a lot of money, but it's often at

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Speaker 4: your expense. So I think, just be careful, you know,

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Speaker 4: check the qualifications of the people talking about It. Doesn't

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Speaker 4: matter how confident they are, because in my experience land

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Speaker 4: the less people know, the more confident they are because

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Speaker 4: they're not aware of the breadth of what they're saying.

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Speaker 4: So they're very happy to get up there and claim

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Speaker 4: it does this and it works for me. And because

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Speaker 4: it's not consequences for them, they're not qualified professional, it

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Speaker 4: doesn't bother them. If it hurts someone, they're not going

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Speaker 4: to be sued like we are, Whereas as professionals, we

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Speaker 4: have a requirement to make sure that any claims we

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Speaker 4: make or stay, you know, we're answerable to someone. So

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Speaker 4: I think you do have to be really careful. And

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Speaker 4: straight away I go to the websites and I have

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Speaker 4: a look, and I'm looking about us and I see

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Speaker 4: no science degree, and I think, h here we go,

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Speaker 4: And sure enough, it's another group who've got the best

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Speaker 4: of intentions, but they're just basically operating outside their area

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Speaker 4: of expertise. It would be like someone who has an

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Speaker 4: interest in brain health giving advice on neuro or you know,

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Speaker 4: I like to potter around and cut things up.

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Speaker 3: I'll just give you a little operation. It shouldn't be

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Speaker 3: like that.

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Speaker 4: It should be much more regulated. So I think as

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Speaker 4: soon as it's wellness and whether it's influencers, check their qualification.

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Speaker 4: I guarantee you there's very rarely a science degree there.

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Speaker 2: Hundred percent, because they're like, it's the celebrities, you know,

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Speaker 2: they've had their little stint on The Bachelor, they've got

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Speaker 2: a podcast, and now they're trying to, you know, launch

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Speaker 2: a brand of supplement because the reality is that they

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Speaker 2: look good based on genetics or that's just a lifestyle choice.

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Speaker 1: For them whatnot.

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Speaker 2: But that doesn't then translate because you look good and

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Speaker 2: you've developed a supplement doesn't mean that if everyone takes it,

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Speaker 2: they'll look as good as you.

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Speaker 1: And I've spent probably a good hour.

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Speaker 2: Plus this week looking up some things for clients where

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Speaker 2: they've sent me, they've said, hey, what do you think

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Speaker 2: about this? Or you know, they have a new client

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Speaker 2: with me and they're like, I'm taking this, should I

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Speaker 2: continue to take it? And when I look into it

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Speaker 2: a there's the issue that the person who developed it,

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Speaker 2: the brand itself isn't actually backed by research or science

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Speaker 2: like you mentioned. The second issue is that they have

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Speaker 2: all of these claims being like, okay, it's all scientific

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Speaker 2: over the webs, that our ingredients are based on studies

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Speaker 2: and research. When you actually look at those studies in research,

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Speaker 2: they don't have the correct clinical dose in there to

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Speaker 2: actually make it an effective product. So as an example,

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Speaker 2: it might show that a study as a random example,

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Speaker 2: this isn't true. But as a random example, you need

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Speaker 2: to take ten milligrams of something, and there was a

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Speaker 2: small research study that showed that that improved your skin

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Speaker 2: health as an example, this brand has taken that put

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Speaker 2: the study all over their website. The first issue is

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Speaker 2: that that wasn't really a robust study to begin with.

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Speaker 2: It was a small study. It didn't say a equal

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Speaker 2: be It just kind of linked the two together, but

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Speaker 2: there wasn't conclusive evidence. That's the first issue. The second

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Speaker 2: issue is that the brand saying, oh, there's all this

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Speaker 2: research to back our product is so wonderful. We're based

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Speaker 2: on science. When you look at the ingredient list, they've

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Speaker 2: got point one of a milligram in the product, not

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Speaker 2: ten milligrams to get the effective dose. They've got point one.

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Speaker 2: So they're claiming that their product has these research backed

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Speaker 2: ingredients in it nowhere near the effective clinical dose. Because

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Speaker 2: if you were a scientist and you understood when research happens,

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Speaker 2: there has to be a clinical amount or a dose

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Speaker 2: to have an effect on that person. Right, if you

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Speaker 2: don't have the correct clinical dose, if you're giving someone

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Speaker 2: half that dose to a tenth of the dose or

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Speaker 2: one hundredth of that dose, you might be getting that

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Speaker 2: special ingredient, that research based ingredient in there, but you're

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Speaker 2: not going to get the clinical effect. Because that's the

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Speaker 2: whole point of research. It's to say how much of

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Speaker 2: this particular compound or ingredient do we need to get

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Speaker 2: a good clinical effect, and is there going to be

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Speaker 2: more effective We then double that amount or triple that amount.

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Speaker 2: So generally, with research, it'll say you can get a

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Speaker 2: great clinical dose from taking for example, ten to fifteen

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Speaker 2: milligrams of X ingredient. More than that may be dangerous.

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Speaker 2: It's not going to give you any further benefits. As clinicians,

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Speaker 2: as science based dietitians, we would say to clients, all right,

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Speaker 2: we need to take at least ten milligrams, but more

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Speaker 2: is not better. Don't exceed fifteen milligrams of that particular ingredient.

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Speaker 2: And that is the main issue I see with the

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Speaker 2: majority of wellness supplements on the market. Some of them

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Speaker 2: claim to have science. Some of them are just outright

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Speaker 2: a total sham. You know, they've docted their reviews, the

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Speaker 2: products are sham and they're just using their you know,

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Speaker 2: Instagram influence in good genetics to sell their brand. Shame

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Speaker 2: on them, but that's what happens to some of them.

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Speaker 2: The other half is saying that they're based on science,

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Speaker 2: but they're really not because they don't have effective clinical

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Speaker 2: doses in their products who actually make a difference long term.

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Speaker 2: And I've seen that so much, particularly in the brain

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Speaker 2: space and we're going to talk a little bit about

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Speaker 2: brain House today, but that's a big one. I've seen

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Speaker 2: a lot of even brands because you and I are

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Speaker 2: technically influencers as well, you know, we have large followings,

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Speaker 2: we have people that trust us. Wait, we're influential people, right,

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Speaker 2: We're not the same as a bikini influencer, but we're

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Speaker 2: influential people. We have degrees and qualifications behind us. So

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Speaker 2: we were with brands as well to promote better products.

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Speaker 2: And I've certainly been sent a lot of products where

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Speaker 2: people have been like, hey, can you look at this.

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Speaker 2: This is good from a cognitive perspective, it's good for

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Speaker 2: stress or skin, And when I've looked at the ingredients,

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Speaker 2: I'm said, I can't work with you because the ingredients

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Speaker 2: there's not enough clinical dose in there to actually make

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Speaker 2: a difference. So that's probably my biggest gripe with the

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Speaker 2: wellness industry is that you just need to have enough

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Speaker 2: of that ingredient in there to actually take a clinical

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Speaker 2: and make a clinical benefit. If not, you're just you're

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Speaker 2: taking expensive supplements for actually no reason.

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Speaker 3: One hundred percent.

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Speaker 4: And I think sometimes we have that belief that the

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Speaker 4: more you pay, the better it will be. But just

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Speaker 4: about being an influencer, I had a horrifying story related

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Speaker 4: to me that someone had said that I'd been at

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Speaker 4: a restaurant when I was away in Yamber and someone

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Speaker 4: had taken a photo of me and sent it to

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Speaker 4: their friend. And I was so horrified, right because I

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Speaker 4: just felt violated, like I would definitely certainly not have

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Speaker 4: been looking at my best and I thought they probably

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Speaker 4: had a terrible angle, and I just thought, Oh, you've

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Speaker 4: got to be so careful, don't you like any.

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Speaker 1: That's the influencer.

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Speaker 3: That's a whole different story.

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Speaker 4: But I think the other thing that if people want

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Speaker 4: to understand the way it works. So when Leanne and

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Speaker 4: I want to formulate a product, we're basically looking for

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Speaker 4: strong clinical studies with outcome, and then we go and

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Speaker 4: research the amounts of evidence based additions that we want.

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Speaker 3: If there's anything that will not.

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Speaker 4: Be agreeable with other ingredients, what else have we got

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Speaker 4: our range, etc. But I tell you, when people who

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Speaker 4: don't have a qualification, all they do is they look

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Speaker 4: in the market. They see what's out there. So if

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Speaker 4: there's five hot chocolates out there developed by influencers or celebrities,

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Speaker 4: they have a look at it, they copy it, and

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Speaker 4: they change it slightly. Now the issue with that over

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Speaker 4: time is keep in mind the original person who did

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Speaker 4: it again is probably not qualified. So you're never coming

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Speaker 4: from a place of evidence based but the people formulating say,

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Speaker 4: we've researched the market, but the market doesn't have a

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Speaker 4: firm baseline, which is why I feel that if it

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Speaker 4: doesn't come from someone who's a health professional and a

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Speaker 4: qualified health professional, in my experience, very rarely is it

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Speaker 4: great quality stuff. And I've just also had a reference

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Speaker 4: of a skin care company. When they go to market,

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Speaker 4: you'll find in their key stakeholders or shareholders there's usually

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Speaker 4: a pharmacist there formulating. So that's the other thing you

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Speaker 4: want to see on a website or reference that there's

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Speaker 4: a pharmacist or someone who actually is formulating. But if

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Speaker 4: they don't declare that, they're probably just getting what everyone

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Speaker 4: else is doing and adjusting it for their brand and

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Speaker 4: then selling it.

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Speaker 3: And it's yeah, I have big issues.

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Speaker 4: So I don't know what the answer is because I

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Speaker 4: don't think it's going to be regulated anytime soon. More

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Speaker 4: that if you're buying and paying a lot of money

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Speaker 4: as well, you know, sixty seventy dollars for hot chocolate

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Speaker 4: and like all powders, like one hundred plus dollars for

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Speaker 4: a greens powder. Like I'm just like there's no way

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Speaker 4: you would be getting that value for money as a dietitian,

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Speaker 4: I just don't see it. You know, I'd rather you

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Speaker 4: spend one hundred dollars on ten green smoothies.

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Speaker 3: You'll get more nutrition from that. Is that enough of

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Speaker 3: a rent? Do you think?

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Speaker 1: Thanksactly?

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Speaker 3: Okay?

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Speaker 4: Movieg Because all week Lamb was sending me like, look

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Speaker 4: at this, look at what they're claiming, look at the

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Speaker 4: name looking and Leanne is a lot later at night

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Speaker 4: than I and I'll wake up and I'll get this

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Speaker 4: barrage of text messages and I'm like, oh, I'm just

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Speaker 4: like tired already at six am. So anyway, that's where

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Speaker 4: it came from. But we promised we went around too much.

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Speaker 4: But yeah, we just want you to be careful and

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Speaker 4: not waste your money ultimately, because let's be honest, at

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Speaker 4: the moment, the cost of living is through the roof,

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Speaker 4: and if you are spending, you want to make sure

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Speaker 4: you're getting your money's worth.

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Speaker 3: All right, Lynne?

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Speaker 2: Were you?

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Speaker 3: Also?

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Speaker 4: One of the things that you sent me in a

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Speaker 4: manic panic or one night was some actual amazing data

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Speaker 4: as well, which I thought, Wow, that's a good find,

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Speaker 4: and I think you'd snapshot from a neuroscientist who is online,

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Speaker 4: and it was some data from the Framingham Offspring Study,

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Speaker 4: which for anyone who is across different scientific studies, the

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Speaker 4: Framingham Heart Study has been going since the nineteen forties

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Speaker 4: and basically is one of the world's biggest studies looking

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Speaker 4: at heart disease risk factors. And now this cohort is

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Speaker 4: the children of the original Framingham Health Study, and there

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Speaker 4: was some really fantastic data that looked at the risk

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Speaker 4: of developing Alzheimer's disease, which is such a big issue.

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Speaker 4: Everyone listening will know someone who's impacted by dementia, whether

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Speaker 4: it's Alzheimer's or cognitive decline. And with a population who

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Speaker 4: is living longer, you know these cohorts. I always say

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Speaker 4: to my clients of women who are in their fifties

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Speaker 4: may live to one hundred if things go to plan.

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Speaker 4: It really is about preventing neurodegenerative delay and decline, because

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Speaker 4: it's no good being alive if your brain doesn't work,

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Speaker 4: let's be honest. So this was some really strong data

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Speaker 4: because the data that was put up by the I

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Speaker 4: think she's I think she is a neuroscientist. Certain if

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Speaker 4: she's a neurosurgeon. I'll find her name in a second.

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Speaker 4: But it reported a significant reduction in Alzheimer's disease risk

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Speaker 4: based on what we call the DHA profile of the

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Speaker 4: blood cell. So basically what that means is when we're

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Speaker 4: looking at certain health markers, one of the things you

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Speaker 4: can test, similar to you can test the glucose levels

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Speaker 4: over three months and your blood glucose control via HbA

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Speaker 4: one C. You can also infer a MEAGA three status

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Speaker 4: by what we call DHA, which is one of the

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Speaker 4: long chain FA's found primarily in oily fish. The Offspring

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Speaker 4: study started in nineteen seventy one and now consists of

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Speaker 4: over five thousand men and women age right between five

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Speaker 4: and seventy and so this is data looking specifically at

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Speaker 4: that group of people, and this was published back in

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Speaker 4: twenty twenty two, and it was looking I was reading

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Speaker 4: through almost fifteen hundred dementia free participants who were older

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Speaker 4: than sixty five, so certainly looking at a specific demographic

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Speaker 4: and they found in a seven year follow up of

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Speaker 4: that group of people that was one hundred and thirty

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Speaker 4: cases of Alzheimer's disease diagnosed. But when they were looking

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Speaker 4: at the different blood test markers of health. They found

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Speaker 4: that what they called the red blood cell DHA, which

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Speaker 4: is an indirect measure of a Mega three intake, there

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Speaker 4: was a forty nine percent lower risk of developing Alzheimer's

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Speaker 4: disease from the group who had the highest overall, it

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Speaker 4: would have been intake of Amiga three, because that's what

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Speaker 4: we're inferring compared to the lowest. Now why that is

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Speaker 4: so interesting and relevant at the moment is not only

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Speaker 4: do all of us want to prevent neuro degenerative delay,

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Speaker 4: and particularly podcastists listening who have got parents in their

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Speaker 4: seventies and eighties, which there's a lot of people, is

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Speaker 4: that we spoke last weekly out about seed oils and

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Speaker 4: how perhaps it was a little bit misconstrued just saying

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Speaker 4: seed oils are bad. But what we can learn from

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Speaker 4: this is that we probably all need to consume more

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Speaker 4: Amega three fat and in particular oily fish. And I

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Speaker 4: do consult to tas Ou, which is a seafood company

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Speaker 4: in Australia, and of course they're primarily known for Tasau

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Speaker 4: Aussie salmon. But the reason I've consulted to them for

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Speaker 4: almost ten years is that I know how powerful it

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Speaker 4: is to have a high intake of amiga three fat

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Speaker 4: when it comes to overall health and well being, because

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Speaker 4: as we discussed in last week's episode, and if you

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Speaker 4: haven't listened, I strongly encourage you to when it comes

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Speaker 4: to inflammation, neurocognitive delay, risk of a number of disease states.

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Speaker 4: It's not about popping the amiga three capsule or even

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Speaker 4: having salmon a couple of times a week. It's about

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Speaker 4: the dietary pattern you have every day, and that comes

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Speaker 4: down to minimizing your intake of ultra processed foods and

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Speaker 4: hence minimizing your intake of vegetaboil, and also really focusing

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Speaker 4: on foods that are naturally high in amega three fat,

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Speaker 4: because while you can supplement, there is nothing as good

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Speaker 4: in the body than comes from natural whole foods, because

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Speaker 4: there is a synergistic effect of absorption into that cell

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Speaker 4: when you have a meal of a range of nutrients

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Speaker 4: that will be far health promoting. And this, whilst it's

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Speaker 4: nice to see strong data like this Land, this isn't new.

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Speaker 4: We have known that countries who have a high intake

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Speaker 4: of amiga three fats a lot of seafood in their

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Speaker 4: diet a lot of nuts and seeds have always had

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Speaker 4: lower heart disease risk factors, and now we've got strong

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Speaker 4: evidence to also show it appears to be closely linked

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Speaker 4: to the risk of developing Alzheimer's disease. So all of

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Speaker 4: us will benefit if you're a fish and seafood eater

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Speaker 4: from eating more oily fish. And keep in mind, all

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Speaker 4: fish and all seafood is good for us. You know,

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Speaker 4: Tinsuna is good, shellfish is good, whitefish is good, but

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Speaker 4: the highest natural intake comes from that deep sea oily fish.

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Speaker 4: So with the salmon, fresh salmon great if you can

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Speaker 4: afford it, but also tin salmon, tin sardines, mackerel, once

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Speaker 4: or twice a week is not enough. You know, I

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Speaker 4: would be encouraging people to have it at least three

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Speaker 4: to four times in some format, and a serve of

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Speaker 4: a Mega three rich plant sources of nuts and seeds,

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Speaker 4: so things like your flax seed oil, lin seeds, walnuts,

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Speaker 4: papedas every day, and that is what the dietary pattern,

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Speaker 4: which gives the amounts in the cell to drown out

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Speaker 4: the process fats and make sure the body has access

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Speaker 4: to those natural anti inflammatories which help basically cognitive function

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Speaker 4: and prevent cognitive delay because they help the transmission and

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Speaker 4: the communication between cells because they keep those blood vessels

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Speaker 4: more fluid, more flexible, and that's ultimately what prevents cognitive delay,

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Speaker 4: which slows everything down because the cell is not as

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Speaker 4: healthy and functioning as optimally as before. So I hadn't

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Speaker 4: seen that data before LEAD and that was quite pronounced,

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Speaker 4: like forty nine percent difference, which they estimate DeLay's cognitive

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Speaker 4: decline by up to five years. So if you were

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Speaker 4: going to get Alzheimer's at eighty you might not get

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Speaker 4: it to eighty five. That's significant when it comes to

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Speaker 4: quality of life for those of us who are hoping

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Speaker 4: to live a long and healthy life.

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Speaker 2: Huge, huge numbers, and it's something that you need to

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Speaker 2: start doing now, like it's too late. By the time

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Speaker 2: you start, you know, losing your memory a little bit.

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Speaker 2: You get diagnosed with early stages too late, Like if

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Speaker 2: you're listening and you're in your twenties, your thirties or forties,

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Speaker 2: even your fifties, start now, and if you truly truly

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Speaker 2: don't like it, or you have you know, like a

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Speaker 2: strong dislike to it, or there's someone in your household

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Speaker 2: with an allergen. You need to start supplementation and check

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Speaker 2: with your doctor, check with your dietitian. Like we think

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Speaker 2: that there's so much free advice online than there is,

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Speaker 2: but for some reason this time, like people just have

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Speaker 2: this real issue with seeing a dietitian. Just book in

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Speaker 2: and make sure that your dart is optimized because so

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Speaker 2: many preventable diseases and not that we know that Alzheimer's

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Speaker 2: is preventable, but like Susie said, there's so many diet

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Speaker 2: and life lifestyle things that we can.

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Speaker 1: Two to even delay you getting that.

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Speaker 2: Like if you can get it at eighty five instead

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Speaker 2: of eighty or seventy five, that's going to give you

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Speaker 2: five to ten more amazing years with your family, with

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Speaker 2: your loved ones. So now is the time to book

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Speaker 2: in with a credible dietitian. Make sure they're a dietitian,

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Speaker 2: not somebody not you know, a wellness influencer online. Make

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Speaker 2: sure that they're highly qualified, and just have a thorough

433
00:20:21,680 --> 00:20:24,040
Speaker 2: read of your diet because, like we talked about last week,

434
00:20:24,160 --> 00:20:26,560
Speaker 2: if you're getting the wrong mix of Amiga threes versus

435
00:20:26,600 --> 00:20:28,880
Speaker 2: a Mega six, your body is going to have more

436
00:20:28,920 --> 00:20:31,640
Speaker 2: of that inflammation over time. And that's what they think

437
00:20:31,680 --> 00:20:34,280
Speaker 2: causes this level of kind of Alzheimer's as well as

438
00:20:34,280 --> 00:20:37,399
Speaker 2: those red bloodshells they're sort of inflamed over time. Like

439
00:20:37,440 --> 00:20:39,760
Speaker 2: it's not one thing that makes the body inflamed or

440
00:20:39,760 --> 00:20:43,359
Speaker 2: the red blood cells inflamed. It's a combination of things

441
00:20:43,400 --> 00:20:47,080
Speaker 2: over years, if not decades, in decades that then causes

442
00:20:47,119 --> 00:20:49,920
Speaker 2: some of these diseases longer terms. So if you're sitting

443
00:20:49,920 --> 00:20:51,680
Speaker 2: on the fence and you're like, look, I like fish,

444
00:20:51,720 --> 00:20:53,880
Speaker 2: but I kind of forget to eat it, Like now

445
00:20:54,000 --> 00:20:56,760
Speaker 2: is the time to make a really conscious effort two

446
00:20:56,800 --> 00:20:58,800
Speaker 2: to three times a week and.

447
00:20:58,760 --> 00:20:59,960
Speaker 1: Put it with foods that you like.

448
00:21:00,160 --> 00:21:02,359
Speaker 2: It doesn't have to be salmon with brown rice and

449
00:21:02,400 --> 00:21:04,920
Speaker 2: steam broccoli, like you can make it taste good. That

450
00:21:04,960 --> 00:21:07,520
Speaker 2: The one great thing I love about Instagram is all

451
00:21:07,560 --> 00:21:09,520
Speaker 2: of the free recipes. I have clients left, right and

452
00:21:09,560 --> 00:21:12,080
Speaker 2: center sending me all of these recipes they find. So

453
00:21:12,280 --> 00:21:15,960
Speaker 2: use these wellness influences for great recipes, not so much

454
00:21:16,040 --> 00:21:19,040
Speaker 2: nutrition advice, because they do they make some delicious recipes.

455
00:21:19,080 --> 00:21:21,280
Speaker 2: I've had a time come across my desk this week

456
00:21:21,280 --> 00:21:23,720
Speaker 2: I think, gosh, that's delicious. I'm going to make that myself.

457
00:21:23,840 --> 00:21:26,800
Speaker 2: So there is a ton of free recipes online and

458
00:21:27,000 --> 00:21:29,399
Speaker 2: you know, make your food taste good well. And that

459
00:21:29,440 --> 00:21:31,560
Speaker 2: also brings me to another point. One of the first foods.

460
00:21:31,560 --> 00:21:33,800
Speaker 2: If you've got a little baby in the house, start

461
00:21:33,840 --> 00:21:37,360
Speaker 2: them on sardines. It's an amazing first food for babies.

462
00:21:37,440 --> 00:21:39,159
Speaker 2: Like not when they're like sort of six months, like

463
00:21:39,200 --> 00:21:42,000
Speaker 2: a little bit older. Crush it up and the sardines

464
00:21:42,080 --> 00:21:44,320
Speaker 2: is an amazing food for babies and toddlers. But if

465
00:21:44,359 --> 00:21:46,480
Speaker 2: you've never given your kid sardines, and you try to

466
00:21:46,480 --> 00:21:48,399
Speaker 2: give a three year old sardines, they won't want a

467
00:21:48,440 --> 00:21:50,440
Speaker 2: bar of it, like it's smelly, it's not so great.

468
00:21:50,600 --> 00:21:52,880
Speaker 2: But if you start babies on it early and they're

469
00:21:52,920 --> 00:21:55,520
Speaker 2: familiar with it, like both of my girls eat salmon,

470
00:21:55,600 --> 00:21:57,800
Speaker 2: and I'm sure your boys do too, Susie, because we've

471
00:21:57,800 --> 00:21:59,880
Speaker 2: given it to them from such a young age. It's

472
00:22:00,080 --> 00:22:02,360
Speaker 2: almost like an apple or a rice cake, like it's

473
00:22:02,400 --> 00:22:05,199
Speaker 2: so familiar to them. So if you've got young children

474
00:22:05,240 --> 00:22:08,240
Speaker 2: in your household, start them early on those healthy Amiga

475
00:22:08,280 --> 00:22:10,800
Speaker 2: threes because it's a lifelong habit that you want to

476
00:22:10,960 --> 00:22:13,320
Speaker 2: ingrain as an adult. Have so many of my adult

477
00:22:13,320 --> 00:22:16,040
Speaker 2: clients who struggle to eat salmon because they just never

478
00:22:16,119 --> 00:22:17,960
Speaker 2: really had it as an adult, and it just makes

479
00:22:17,960 --> 00:22:20,080
Speaker 2: it so hard to start eating because it is a

480
00:22:20,200 --> 00:22:20,879
Speaker 2: kind of it's.

481
00:22:20,720 --> 00:22:21,960
Speaker 1: A strong taste, isn't it?

482
00:22:22,000 --> 00:22:25,520
Speaker 2: Particularly sardines, But salmons and sardines are your best bet

483
00:22:25,880 --> 00:22:28,000
Speaker 2: unless you're following a plant based out. You need to

484
00:22:28,040 --> 00:22:31,000
Speaker 2: be having multiple serves of you know, your flax seed,

485
00:22:31,040 --> 00:22:33,800
Speaker 2: your walnut, your cheer every day to even get close

486
00:22:33,840 --> 00:22:36,440
Speaker 2: to that, and you probably also want to consider supplementation.

487
00:22:36,920 --> 00:22:38,840
Speaker 4: True, I was going to finish off with that because

488
00:22:38,840 --> 00:22:41,160
Speaker 4: certainly there's people listening who might have a fish allergy

489
00:22:41,200 --> 00:22:42,200
Speaker 4: who don't like fish.

490
00:22:42,200 --> 00:22:43,560
Speaker 3: So what's the next best option?

491
00:22:44,280 --> 00:22:46,400
Speaker 4: The plant sources of a Mega three so I say

492
00:22:46,400 --> 00:22:50,400
Speaker 4: the suin linseed breads, the munch snacks, the walnuts. It's

493
00:22:50,440 --> 00:22:52,600
Speaker 4: not as readily absorbed, but if you have a high intake,

494
00:22:52,600 --> 00:22:55,359
Speaker 4: it's still worth definitely increasing your intake and focusing on

495
00:22:55,440 --> 00:22:57,440
Speaker 4: those on a daily basis. A couple of two or

496
00:22:57,440 --> 00:22:59,480
Speaker 4: three serves I would have so one of nuts and

497
00:22:59,520 --> 00:23:02,480
Speaker 4: seeds and good quality so it in seed bread. If

498
00:23:02,480 --> 00:23:04,560
Speaker 4: you can tolerate a fish or supplement, I would say

499
00:23:04,560 --> 00:23:06,640
Speaker 4: it's still worth taking it. A high dose a Mega

500
00:23:06,680 --> 00:23:08,840
Speaker 4: three mice to say, always take it at night and

501
00:23:08,880 --> 00:23:10,600
Speaker 4: even try freezing them so they don't.

502
00:23:10,440 --> 00:23:11,080
Speaker 3: Repeat on you.

503
00:23:11,520 --> 00:23:14,200
Speaker 4: Then if you allergic and really can't have that or

504
00:23:14,240 --> 00:23:17,440
Speaker 4: don't tolerate supplementation, the next best, I would say, flax

505
00:23:17,480 --> 00:23:20,200
Speaker 4: seeds up. What would you say, actually algae oil?

506
00:23:20,400 --> 00:23:22,640
Speaker 3: Algae oil? Does that smell fishy though?

507
00:23:22,960 --> 00:23:25,440
Speaker 2: Yeah, but it's a it's a better conversion, like it

508
00:23:26,200 --> 00:23:29,919
Speaker 2: will freeze if you tolerated, or put it in some

509
00:23:30,000 --> 00:23:31,359
Speaker 2: juice or like mix it in something.

510
00:23:31,359 --> 00:23:32,040
Speaker 1: Maybe put it.

511
00:23:32,200 --> 00:23:35,119
Speaker 2: I don't know, but it's actually a better conversion because

512
00:23:35,160 --> 00:23:37,520
Speaker 2: flax seed oil is only AH and the body has

513
00:23:37,600 --> 00:23:40,200
Speaker 2: to then convert sorry, the ala. It has to convert

514
00:23:40,240 --> 00:23:43,720
Speaker 2: the ala back to EPA and DHG, so we don't

515
00:23:43,720 --> 00:23:47,000
Speaker 2: actually know how much the body uptakes after that conversion.

516
00:23:47,240 --> 00:23:50,200
Speaker 3: Yeah, it's more. If people don't like seafood anything.

517
00:23:50,040 --> 00:23:51,960
Speaker 1: Yeah, well your best better is actually argu oil.

518
00:23:52,040 --> 00:23:55,040
Speaker 3: Yeah, but that's still seafoody though it's still fishy.

519
00:23:55,400 --> 00:23:59,000
Speaker 1: Yeah, but it's plant based. That's the gold standard. Put it.

520
00:23:59,119 --> 00:24:00,880
Speaker 3: I mean, if you don't like it, yoko flax.

521
00:24:00,920 --> 00:24:04,280
Speaker 2: So yeah, just so it's just not as converted, it's

522
00:24:04,280 --> 00:24:05,120
Speaker 2: not as well converted.

523
00:24:05,160 --> 00:24:05,879
Speaker 1: Just so people know, that.

524
00:24:05,920 --> 00:24:07,880
Speaker 2: I think a lot of people think that flax oil

525
00:24:08,000 --> 00:24:10,720
Speaker 2: is the best, but our go oil is actually scientifically

526
00:24:10,800 --> 00:24:11,440
Speaker 2: it's far better.

527
00:24:11,840 --> 00:24:14,399
Speaker 4: Okay, all right, good tip. I actually like flax seed

528
00:24:14,440 --> 00:24:16,399
Speaker 4: oil for dry eyes. I know there's a lot of

529
00:24:16,440 --> 00:24:19,760
Speaker 4: girls listening with dry eyes, all right, Leanne. Now, I

530
00:24:19,800 --> 00:24:22,959
Speaker 4: had an interesting chat with a client this week about

531
00:24:23,040 --> 00:24:25,520
Speaker 4: the music bar section of the supermarket and she said

532
00:24:25,520 --> 00:24:27,760
Speaker 4: to me, have you noticed that?

533
00:24:27,960 --> 00:24:29,040
Speaker 3: Actually I tee who it was.

534
00:24:29,119 --> 00:24:32,840
Speaker 4: It was Cassis Spars from Twisted Frozen Yogurt, who is

535
00:24:32,920 --> 00:24:36,080
Speaker 4: the CEO of that amazing company, And we were just

536
00:24:36,119 --> 00:24:38,240
Speaker 4: talking about different sections of the supermarket and she said,

537
00:24:38,240 --> 00:24:40,119
Speaker 4: have you noticed that music bars are just mostly like

538
00:24:40,200 --> 00:24:43,119
Speaker 4: chocolate bars? And I thought, actually, I had a closer

539
00:24:43,160 --> 00:24:44,480
Speaker 4: look because I don't actually.

540
00:24:44,320 --> 00:24:45,280
Speaker 3: Routinely buy those.

541
00:24:45,320 --> 00:24:48,159
Speaker 4: My boys don't love music bars, and I usually know

542
00:24:48,160 --> 00:24:49,639
Speaker 4: the good ones, and it's back to school, so I've

543
00:24:49,680 --> 00:24:50,600
Speaker 4: been through them a bit more.

544
00:24:50,920 --> 00:24:52,439
Speaker 3: But she's absolutely.

545
00:24:51,920 --> 00:24:54,640
Speaker 4: Rightly, Anne, have you had a look lately like they're

546
00:24:54,680 --> 00:24:57,760
Speaker 4: all chop covered, chock coated, like drizzled.

547
00:24:57,960 --> 00:25:00,000
Speaker 3: And I'm thinking, yeah, she's actually right. Peace.

548
00:25:00,280 --> 00:25:04,080
Speaker 4: Obviously, just buying music bars is that healthier treat. But

549
00:25:04,119 --> 00:25:05,840
Speaker 4: there is a lot of chocolate going on out there,

550
00:25:05,840 --> 00:25:07,720
Speaker 4: and I found a new one that I hadn't seen.

551
00:25:07,760 --> 00:25:10,480
Speaker 4: Have you seen this Uncle Toby's Low sugar Oat Slice.

552
00:25:10,840 --> 00:25:12,560
Speaker 2: No, I haven't seen them, but I will say there

553
00:25:12,600 --> 00:25:13,840
Speaker 2: are a ton of them. And I kind of go

554
00:25:13,920 --> 00:25:16,280
Speaker 2: into that aisle to get the pretzels and I buy

555
00:25:16,320 --> 00:25:18,159
Speaker 2: my kids those little packs of bluey crackers and I

556
00:25:18,160 --> 00:25:20,400
Speaker 2: don't really do musli bars at all, but yeah, there's

557
00:25:20,440 --> 00:25:22,760
Speaker 2: so many of them, and you're right, they're all drizzled

558
00:25:22,800 --> 00:25:23,720
Speaker 2: and covered.

559
00:25:23,400 --> 00:25:26,320
Speaker 4: Shinkeito coconut ruff like. I was like, oh my god,

560
00:25:26,320 --> 00:25:28,080
Speaker 4: she's actually right, and I hadn't picked that up. So

561
00:25:28,119 --> 00:25:29,840
Speaker 4: I was really grateful for the insight because I thought

562
00:25:29,840 --> 00:25:32,000
Speaker 4: it's worth their chat. But I found these ones I

563
00:25:32,000 --> 00:25:34,160
Speaker 4: thought relevant for our product review given it is still

564
00:25:34,160 --> 00:25:35,920
Speaker 4: back to school season. So these are a new product

565
00:25:35,960 --> 00:25:39,040
Speaker 4: from Uncle Toby's Low Sugar Oat sliced chocolate Brownie. Now

566
00:25:39,200 --> 00:25:41,440
Speaker 4: there's a couple of flavors, but they do all have chocolate.

567
00:25:41,840 --> 00:25:44,480
Speaker 4: It's retailing for six dollars seventy and I think it's

568
00:25:44,680 --> 00:25:47,440
Speaker 4: five Can you say that is five bars? Those six

569
00:25:47,480 --> 00:25:49,080
Speaker 4: bars so over a dollar a bar, So I don't

570
00:25:49,080 --> 00:25:51,040
Speaker 4: think it's overly cost effective. I wouldn't buy them unless

571
00:25:51,040 --> 00:25:53,919
Speaker 4: they are half priced. It's got a four star health rating.

572
00:25:54,119 --> 00:25:54,800
Speaker 3: So the new.

573
00:25:54,880 --> 00:25:57,080
Speaker 4: Ingredients are and I've just given this Tillian cold, so

574
00:25:57,160 --> 00:25:59,919
Speaker 4: let's see what she says about them. So the first

575
00:26:00,160 --> 00:26:02,200
Speaker 4: ingredient is a whole grain rolled oa. It's at thirty

576
00:26:02,200 --> 00:26:04,520
Speaker 4: six point five percent, which we like. We do like

577
00:26:04,720 --> 00:26:07,840
Speaker 4: a whole grain base and whole meal wheat flour. And

578
00:26:07,880 --> 00:26:11,120
Speaker 4: then next is chickery root fiber to bump the numbers up. There,

579
00:26:11,440 --> 00:26:14,960
Speaker 4: there's glycerol. They're using a sweetenlian to get low sugar,

580
00:26:15,000 --> 00:26:18,480
Speaker 4: so they're using xyleot hole. Then it's margarine, which we

581
00:26:18,520 --> 00:26:21,040
Speaker 4: don't like because we know that's so heavily processed. Fat,

582
00:26:21,240 --> 00:26:26,080
Speaker 4: mulsifiers sue lethus and flavor preservative, and the ingredient listlian

583
00:26:26,240 --> 00:26:28,879
Speaker 4: is long. What is that like thirty ingredients on there, it's.

584
00:26:28,760 --> 00:26:31,520
Speaker 1: Pretty big long, that's long. Yeah. Yeah.

585
00:26:32,080 --> 00:26:35,800
Speaker 4: So energy almost one hundred calper bar, about ninety calories

586
00:26:35,840 --> 00:26:39,000
Speaker 4: per bar, almost two grams of protein, pretty insignificant. The

587
00:26:39,040 --> 00:26:41,720
Speaker 4: saturated fat and fat overall is quite high at six

588
00:26:41,760 --> 00:26:44,679
Speaker 4: percent saturated, but it's only three point four grams of

589
00:26:44,680 --> 00:26:47,560
Speaker 4: total fat per bar because they're little and so here's

590
00:26:47,560 --> 00:26:49,919
Speaker 4: the kicker. So seven point nine grams of car but

591
00:26:49,920 --> 00:26:51,919
Speaker 4: they're only one gram of sugars because they're using that

592
00:26:52,040 --> 00:26:55,480
Speaker 4: xylo hole and less sugar to get the sweetness. It's

593
00:26:55,480 --> 00:26:58,240
Speaker 4: only got two point five grams of dietary fiber. They're

594
00:26:58,280 --> 00:27:00,359
Speaker 4: using the chickery root to get that upper little bit.

595
00:27:00,400 --> 00:27:03,399
Speaker 4: It's almost three. But this is one of these ultra

596
00:27:03,480 --> 00:27:07,560
Speaker 4: processed foods which is masquerading as healthy, and it's basically

597
00:27:07,720 --> 00:27:11,719
Speaker 4: still a pretty heavily processed bar with just less sugar.

598
00:27:11,840 --> 00:27:13,679
Speaker 4: But yeah, I don't know.

599
00:27:13,720 --> 00:27:14,320
Speaker 3: What do you reckon?

600
00:27:14,400 --> 00:27:16,119
Speaker 1: Who are they? Are they marketing music? Kids? Who are

601
00:27:16,119 --> 00:27:17,160
Speaker 1: they marketed at? Do you think?

602
00:27:17,560 --> 00:27:21,399
Speaker 3: I don't know. I don't know kids are they?

603
00:27:21,640 --> 00:27:23,199
Speaker 2: I wouldn't give that to kids, and I would never

604
00:27:23,240 --> 00:27:25,480
Speaker 2: give that to my clients either. I think I think

605
00:27:25,480 --> 00:27:27,119
Speaker 2: probably adults with the low sugar.

606
00:27:27,280 --> 00:27:27,720
Speaker 1: I don't know.

607
00:27:28,400 --> 00:27:30,560
Speaker 4: Yeah, so someone. I don't know if people are buying it,

608
00:27:30,560 --> 00:27:33,200
Speaker 4: because we've spoken before. I know clients love the no shoe.

609
00:27:33,240 --> 00:27:35,920
Speaker 4: My clients will have no shoe because it's like a

610
00:27:35,960 --> 00:27:38,560
Speaker 4: dessert product, do you know what I mean? Like after dinner,

611
00:27:38,960 --> 00:27:41,240
Speaker 4: it feels like a stickers bar. Whereas to me this

612
00:27:41,560 --> 00:27:44,040
Speaker 4: sort of middle ground. I don't know where it fits either,

613
00:27:44,800 --> 00:27:47,520
Speaker 4: but I thought, just how interesting, Like they're now just

614
00:27:47,560 --> 00:27:50,359
Speaker 4: pulling the sugar out and replacing it. It's got a

615
00:27:50,359 --> 00:27:52,560
Speaker 4: whole grain base, so there's some positives I'd give it, like,

616
00:27:52,640 --> 00:27:55,400
Speaker 4: I don't know, five, six out of ten, Yeah, not much,

617
00:27:55,400 --> 00:27:57,960
Speaker 4: but I myself wouldn't eat it, or I don't. I

618
00:27:57,960 --> 00:28:01,680
Speaker 4: don't use bars like this generally my meal plans. Occasionally

619
00:28:01,680 --> 00:28:05,000
Speaker 4: I'll use like nut bars for travel and a convenient

620
00:28:05,080 --> 00:28:06,960
Speaker 4: snack on the go, but I'm always trying to really

621
00:28:06,960 --> 00:28:08,960
Speaker 4: go to whole food because I find people just eat

622
00:28:09,119 --> 00:28:12,640
Speaker 4: these bars so quickly and not fool because I bought

623
00:28:12,800 --> 00:28:15,520
Speaker 4: actually I think I bought the chickto or one of

624
00:28:15,560 --> 00:28:17,520
Speaker 4: those flavored ones for my boys at the beach. Like

625
00:28:17,560 --> 00:28:19,359
Speaker 4: I thought, I'm just going to buy a packet and

626
00:28:19,440 --> 00:28:21,000
Speaker 4: see if they have them at the beach rather than

627
00:28:21,080 --> 00:28:23,480
Speaker 4: spending a fortune at the shop. And they did like them.

628
00:28:23,720 --> 00:28:25,960
Speaker 4: They're middle again, they're not overly healthy. They're better than

629
00:28:26,000 --> 00:28:29,800
Speaker 4: a chocolate bar, but they are tiny, like two three bites.

630
00:28:29,800 --> 00:28:32,080
Speaker 4: They're gone like there's not a huge amount of full

631
00:28:32,080 --> 00:28:33,399
Speaker 4: factor there. And I said to the boys, do you

632
00:28:33,440 --> 00:28:33,679
Speaker 4: want them?

633
00:28:33,680 --> 00:28:34,040
Speaker 3: For school.

634
00:28:34,040 --> 00:28:37,200
Speaker 4: They're like, nah, so yeah, I just find it interesting

635
00:28:37,240 --> 00:28:39,960
Speaker 4: that they're all popping up and it's hard to navigate

636
00:28:40,000 --> 00:28:41,800
Speaker 4: that section because there is a lot of chocolate.

637
00:28:41,840 --> 00:28:43,400
Speaker 3: I agree, one hundred percent going on.

638
00:28:43,680 --> 00:28:46,120
Speaker 2: Yeah, but this is also the definition of an ultra

639
00:28:46,200 --> 00:28:49,080
Speaker 2: process food. And what really, I guess annoys me online

640
00:28:49,120 --> 00:28:51,520
Speaker 2: is when I see a lot of like pts who

641
00:28:51,560 --> 00:28:54,000
Speaker 2: are like, I'm a fat loss coach for women, It's like, okay,

642
00:28:54,000 --> 00:28:55,600
Speaker 2: you and me are fat loss coaches for women, but

643
00:28:55,640 --> 00:28:56,840
Speaker 2: we do it very differently.

644
00:28:56,880 --> 00:28:57,680
Speaker 3: We have a whole.

645
00:28:57,440 --> 00:28:59,520
Speaker 2: Food base and a lot of and I'm not saying

646
00:28:59,520 --> 00:29:01,400
Speaker 2: all ptas, because there are some great ones out there,

647
00:29:01,440 --> 00:29:03,800
Speaker 2: but a lot of pts are working outside of their scope.

648
00:29:03,800 --> 00:29:07,080
Speaker 2: They're giving out nutrition advice they really probably shouldn't, and

649
00:29:07,120 --> 00:29:09,680
Speaker 2: they're doing you know, the macro tracking. So on paper,

650
00:29:09,920 --> 00:29:12,880
Speaker 2: does this bar look good from a macro perspective, Yeah,

651
00:29:13,000 --> 00:29:14,800
Speaker 2: Like it's less than one hundred calories, it's got a

652
00:29:14,840 --> 00:29:17,000
Speaker 2: couple of grams of protein, a couple of grams of fiber,

653
00:29:17,000 --> 00:29:20,240
Speaker 2: and only one gram of sugar. The nutrition information the

654
00:29:20,400 --> 00:29:22,840
Speaker 2: macros look good, But when you take a look at

655
00:29:22,840 --> 00:29:25,800
Speaker 2: that ingredient list, that is an ultra processed food, and

656
00:29:25,880 --> 00:29:29,320
Speaker 2: by definition, an ultra processed food is generally something that

657
00:29:29,600 --> 00:29:32,440
Speaker 2: has ingredients in there that you wouldn't find in a

658
00:29:32,520 --> 00:29:35,240
Speaker 2: normal kitchen. Like what are we talking about. I don't

659
00:29:35,280 --> 00:29:37,400
Speaker 2: have chicken root fiber in my kitchen. I don't have

660
00:29:37,520 --> 00:29:39,720
Speaker 2: good stroll in my kitchen. I don't have xylotol in

661
00:29:39,760 --> 00:29:42,120
Speaker 2: my kitchen. I don't have margarine in my fridge. I

662
00:29:42,160 --> 00:29:44,920
Speaker 2: don't have extra vegetable fats in my fridge. I don't

663
00:29:44,960 --> 00:29:48,959
Speaker 2: have what is adronus milk fats in my kitchen. I

664
00:29:48,960 --> 00:29:51,480
Speaker 2: don't have emulsifiers in my kitchen. I don't have sweeten

665
00:29:51,520 --> 00:29:54,680
Speaker 2: amelatole in my kitchen. I don't have further emulsifies like

666
00:29:54,720 --> 00:29:57,320
Speaker 2: so less than in my kitchen. I don't have raising agents.

667
00:29:57,600 --> 00:30:00,560
Speaker 2: That's the definition of an ultra processed food because companies

668
00:30:00,560 --> 00:30:02,520
Speaker 2: are using a lot of these things to make these

669
00:30:02,560 --> 00:30:05,720
Speaker 2: foods more shelf stable. Because I was looking at someone

670
00:30:05,800 --> 00:30:07,760
Speaker 2: and she was some sort of scientist, and she was

671
00:30:07,760 --> 00:30:10,160
Speaker 2: comparing a shop bought banana bread to something like how

672
00:30:10,200 --> 00:30:11,760
Speaker 2: you would make banana bread in your home.

673
00:30:12,080 --> 00:30:13,640
Speaker 1: And obviously, like in a shop, if.

674
00:30:13,560 --> 00:30:15,920
Speaker 2: You put a home cooked wholes and banana bread on

675
00:30:15,960 --> 00:30:18,240
Speaker 2: a shelf it's going to go moldy in like three days,

676
00:30:18,440 --> 00:30:20,920
Speaker 2: So I get that companies need to add ingredients to

677
00:30:21,000 --> 00:30:24,280
Speaker 2: it to prolong the shelf life. And these sorts of things. Yeah,

678
00:30:24,320 --> 00:30:27,440
Speaker 2: maybe if you're traveling, but this isn't an everyday lunchbox thing,

679
00:30:27,520 --> 00:30:29,600
Speaker 2: or this isn't something that I'd want my clients having

680
00:30:29,880 --> 00:30:32,600
Speaker 2: in the office every day. I'd rather them have an

681
00:30:32,640 --> 00:30:35,200
Speaker 2: apple and a Greek yoga if they wanted something sweet,

682
00:30:35,320 --> 00:30:37,480
Speaker 2: or a couple of squares of lint and you know,

683
00:30:37,520 --> 00:30:39,920
Speaker 2: a packet of roasted chickpeas or something to get in

684
00:30:40,040 --> 00:30:43,080
Speaker 2: natural sources of carbs and fiber and a little bit

685
00:30:43,120 --> 00:30:46,440
Speaker 2: of more natural sweetness. I'm not saying chocolate's natural, but again,

686
00:30:46,440 --> 00:30:49,280
Speaker 2: you're going to get far more satisfaction from a crunchy,

687
00:30:49,320 --> 00:30:52,000
Speaker 2: salty bag of chickpeas and a couple of squares of chocolate.

688
00:30:52,360 --> 00:30:54,840
Speaker 2: Be more satisfied, have more of a whole food focus,

689
00:30:54,880 --> 00:30:58,000
Speaker 2: and get better quality nutrients in something like this in

690
00:30:58,080 --> 00:31:00,280
Speaker 2: your rut. It's not a big product. Two three lights

691
00:31:00,320 --> 00:31:02,160
Speaker 2: and you're gone, and then you're like, well, what's next

692
00:31:02,160 --> 00:31:04,720
Speaker 2: because I'm still hungry and it didn't really hit the spot.

693
00:31:04,960 --> 00:31:07,920
Speaker 2: So for me, I don't really see a place for it.

694
00:31:08,000 --> 00:31:10,560
Speaker 2: I'd never write it on my nutrition plan. I like

695
00:31:10,640 --> 00:31:13,560
Speaker 2: that brands are trying to, I guess, do better, but

696
00:31:13,640 --> 00:31:15,719
Speaker 2: it is still an ultra process food at the end

697
00:31:15,720 --> 00:31:17,920
Speaker 2: of the day, and I think we kind of forget

698
00:31:17,960 --> 00:31:21,720
Speaker 2: that sometimes because we're already eating so many throughout our day.

699
00:31:22,160 --> 00:31:25,000
Speaker 2: These sorts of things are just adding up and adding up,

700
00:31:25,040 --> 00:31:28,480
Speaker 2: and it's skewing that mix of whole foods versus ultra

701
00:31:28,560 --> 00:31:31,560
Speaker 2: process foods were ultimately having across our day or across

702
00:31:31,560 --> 00:31:32,200
Speaker 2: our week.

703
00:31:32,400 --> 00:31:34,440
Speaker 4: Yeap one hundred percent. So yeah, just interesting, I thought.

704
00:31:34,480 --> 00:31:36,400
Speaker 4: And they just popping up all the time, so I

705
00:31:36,400 --> 00:31:38,080
Speaker 4: think they sort of try them. Very few of them

706
00:31:38,080 --> 00:31:41,840
Speaker 4: seem to survive long term, so anyway, it's interesting all rightly.

707
00:31:41,880 --> 00:31:45,240
Speaker 4: And to finish yourself today. A question that came through

708
00:31:45,280 --> 00:31:49,120
Speaker 4: on our Nutrition Couch podcast Instagram, where we get most

709
00:31:49,120 --> 00:31:51,880
Speaker 4: of our questions from, so keep them coming through. Should

710
00:31:51,920 --> 00:31:54,080
Speaker 4: I get rid of the ham and cheese sandwich for school?

711
00:31:54,080 --> 00:31:57,200
Speaker 4: Because there was another media report recently about they had

712
00:31:57,240 --> 00:31:58,760
Speaker 4: been banned in a certain canteen.

713
00:31:58,840 --> 00:32:01,320
Speaker 3: So I think we've covered ham for on the podcast.

714
00:32:01,000 --> 00:32:03,600
Speaker 4: But I thought it was relevant in what do you

715
00:32:03,640 --> 00:32:07,440
Speaker 4: put on the sandwiches, So you know, basically, the concern

716
00:32:07,480 --> 00:32:10,959
Speaker 4: with processed meat is the addition of nitrates, which are

717
00:32:10,960 --> 00:32:15,120
Speaker 4: associated with a range of gastrointestinal issues, including an increased

718
00:32:15,200 --> 00:32:18,960
Speaker 4: risk in digestive cancers. Now, it's like everything. If you

719
00:32:19,000 --> 00:32:21,280
Speaker 4: have ham occasionally, it's probably not going to be a problem.

720
00:32:21,600 --> 00:32:23,080
Speaker 4: If you have it daily for kids, is it the

721
00:32:23,120 --> 00:32:25,520
Speaker 4: best choice? I would say it'sertainly not the best choice.

722
00:32:26,000 --> 00:32:26,560
Speaker 3: Personally.

723
00:32:26,640 --> 00:32:29,000
Speaker 4: I try and use, say, a piece of leftover chicken,

724
00:32:29,520 --> 00:32:31,760
Speaker 4: or you're much better with, say using things like yoga

725
00:32:31,840 --> 00:32:35,000
Speaker 4: in the lunch box and hard boiled egg. But it's

726
00:32:35,040 --> 00:32:37,360
Speaker 4: hard on the sandwiches land. It's really difficult, and it's

727
00:32:37,360 --> 00:32:40,040
Speaker 4: particularly hard from a budget perspective because the thing with

728
00:32:40,120 --> 00:32:44,560
Speaker 4: process meats, turkey ham, they're relatively cost effective for busy families.

729
00:32:44,600 --> 00:32:47,440
Speaker 4: So I think our advice has to be no, it's

730
00:32:47,480 --> 00:32:49,880
Speaker 4: not good nutritionally. I don't use a lot of ham.

731
00:32:50,080 --> 00:32:53,840
Speaker 4: I use it occasionally, but I am agreeing with everyone listening.

732
00:32:53,840 --> 00:32:58,400
Speaker 4: It's really tricky then to find appropriate sandwich chopper. I

733
00:32:58,440 --> 00:33:00,280
Speaker 4: think one of the things to keep in mind mind

734
00:33:00,440 --> 00:33:03,640
Speaker 4: is when it comes to gut related risk factors, it's

735
00:33:03,680 --> 00:33:05,720
Speaker 4: about the positives in the diet and the negative. So

736
00:33:05,760 --> 00:33:07,080
Speaker 4: one of the best things we can all do if

737
00:33:07,120 --> 00:33:09,920
Speaker 4: you're doing en joycent process meat through the week is

738
00:33:09,960 --> 00:33:12,479
Speaker 4: make sure you're also having plenty of fresh food. But

739
00:33:12,560 --> 00:33:14,840
Speaker 4: as dieticians, our advice has to be to minimize the

740
00:33:14,880 --> 00:33:17,120
Speaker 4: intake of process meat in general. So no, I would

741
00:33:17,160 --> 00:33:19,000
Speaker 4: say if you can avoid and have something else, it

742
00:33:19,040 --> 00:33:22,040
Speaker 4: is better. Occasionally, you know, it's not going to be

743
00:33:22,160 --> 00:33:23,480
Speaker 4: the end of the world, but we are trying to

744
00:33:23,480 --> 00:33:25,560
Speaker 4: bump their protein up in saying that there's not a

745
00:33:25,640 --> 00:33:28,360
Speaker 4: huge amount of protein in ham and turkey slices. Anyway,

746
00:33:28,760 --> 00:33:31,080
Speaker 4: my bigger issue is with process meat snacks, which we

747
00:33:31,120 --> 00:33:33,520
Speaker 4: have talked about, like those little kabana sticks and things

748
00:33:33,520 --> 00:33:35,760
Speaker 4: they're marketing as snack food for kids in the little

749
00:33:35,800 --> 00:33:36,680
Speaker 4: cheese and cracker types.

750
00:33:36,720 --> 00:33:38,640
Speaker 3: I think steer well clear of those.

751
00:33:39,160 --> 00:33:40,680
Speaker 4: And if you had a lunch box filled with some

752
00:33:40,720 --> 00:33:42,239
Speaker 4: chop veggies and you can date them and it had

753
00:33:42,240 --> 00:33:43,720
Speaker 4: a bit of ham on a sandwich, it wouldn't be.

754
00:33:43,680 --> 00:33:44,360
Speaker 3: The end of the world.

755
00:33:44,400 --> 00:33:48,320
Speaker 4: But yeah, if you can afford and less processed options,

756
00:33:48,360 --> 00:33:48,920
Speaker 4: it is better.

757
00:33:49,320 --> 00:33:50,120
Speaker 1: Yeah, one hundred percent.

758
00:33:50,160 --> 00:33:52,920
Speaker 2: And just to go back to the research World Health organization,

759
00:33:53,040 --> 00:33:57,760
Speaker 2: Cancer Counts Australia. Pretty much every large government health related body,

760
00:33:58,120 --> 00:34:01,800
Speaker 2: we have the strong strong wrong grade A research. We

761
00:34:01,920 --> 00:34:05,560
Speaker 2: know that too much process red meat basically significantly increases

762
00:34:05,560 --> 00:34:06,640
Speaker 2: our risk of vow cancer.

763
00:34:06,720 --> 00:34:08,000
Speaker 1: So how much is too much?

764
00:34:08,200 --> 00:34:10,440
Speaker 2: They're basically saying, I think it's about four hundred and

765
00:34:10,440 --> 00:34:12,960
Speaker 2: fifty grams a week, which equates still about fifty grams

766
00:34:13,000 --> 00:34:15,239
Speaker 2: a day. So it's two slices of bacon or a

767
00:34:15,239 --> 00:34:17,920
Speaker 2: couple of slices of ham. So it's if you're eating

768
00:34:17,960 --> 00:34:20,160
Speaker 2: it regularly, if you're using ham on a sandwich once

769
00:34:20,200 --> 00:34:23,120
Speaker 2: a week, it's it's probably okay, right, But if you're

770
00:34:23,120 --> 00:34:26,160
Speaker 2: putting that as the majority of your sandwich opsins, you're

771
00:34:26,239 --> 00:34:29,319
Speaker 2: using ham, you're using slice turkey, you're using kabana, you're

772
00:34:29,360 --> 00:34:32,040
Speaker 2: having salami, then you're having bacon on the weekend at home,

773
00:34:32,480 --> 00:34:34,799
Speaker 2: it's too much. So if you're having a fifty gram

774
00:34:34,960 --> 00:34:38,360
Speaker 2: portion of processed red meat or processed meats in general,

775
00:34:38,640 --> 00:34:41,880
Speaker 2: that increases your risk of bow cancer by eighteen percent.

776
00:34:42,000 --> 00:34:45,400
Speaker 2: That's nearly twenty percent increased risk of bow cancer. And

777
00:34:45,440 --> 00:34:47,400
Speaker 2: we know that some of our biggest you know, we

778
00:34:47,480 --> 00:34:49,600
Speaker 2: used to think, you know, any old people get bow cancer.

779
00:34:49,640 --> 00:34:51,239
Speaker 2: It's you know, it's something you know eighty year old

780
00:34:51,239 --> 00:34:54,480
Speaker 2: men get, but there are twenty year old coming through

781
00:34:54,520 --> 00:34:56,640
Speaker 2: our clinics, particularly my clinic, because I work with a

782
00:34:56,640 --> 00:34:59,920
Speaker 2: lot of gut hels disorders with bow cancer SUSI twenty

783
00:35:00,120 --> 00:35:02,680
Speaker 2: year old men and women with bow cancer. It's crazy,

784
00:35:02,920 --> 00:35:04,880
Speaker 2: and they think that some of that comes back to

785
00:35:05,080 --> 00:35:07,560
Speaker 2: gut health as well. So this is a quick question segment,

786
00:35:07,600 --> 00:35:09,680
Speaker 2: so I won't take it over, but I will say that,

787
00:35:09,719 --> 00:35:12,400
Speaker 2: particularly with small children, don't forget they don't need a

788
00:35:12,400 --> 00:35:15,040
Speaker 2: lot of protein. With my girls, I use really dense,

789
00:35:15,160 --> 00:35:17,400
Speaker 2: grainy bread for them. The bread that I use is

790
00:35:17,400 --> 00:35:19,680
Speaker 2: a couple It's like four or five grams of protein

791
00:35:19,840 --> 00:35:22,759
Speaker 2: per size. If I just give them a sandwich with

792
00:35:22,840 --> 00:35:24,560
Speaker 2: a slice of cheese and a bit of vegimite or

793
00:35:24,600 --> 00:35:27,640
Speaker 2: something on it, they're already getting like fifteen grams of

794
00:35:27,680 --> 00:35:30,600
Speaker 2: protein with two slices of good quality bread and a

795
00:35:30,640 --> 00:35:33,319
Speaker 2: slice of cheese, which generally has about six five six

796
00:35:33,360 --> 00:35:36,399
Speaker 2: grams of protein in it. That is enough for all

797
00:35:36,440 --> 00:35:39,520
Speaker 2: small children, probably too much, and even enough for most

798
00:35:39,640 --> 00:35:43,040
Speaker 2: teenagers as well. It's only when you've got bigger teenagers,

799
00:35:43,200 --> 00:35:45,480
Speaker 2: more active kids. They're playing a ton of sport that

800
00:35:45,560 --> 00:35:48,279
Speaker 2: you might want to actively put a protein option into

801
00:35:48,320 --> 00:35:50,520
Speaker 2: their lunch box. And the better options is, you know,

802
00:35:50,560 --> 00:35:53,640
Speaker 2: a couple of homemade meatballs into their lunchbox, or a

803
00:35:53,719 --> 00:35:56,239
Speaker 2: chicken kebab or something into their lunch box, and then

804
00:35:56,360 --> 00:35:59,240
Speaker 2: just using a bit of spread or avocado or hummus

805
00:35:59,360 --> 00:36:01,239
Speaker 2: or a bit of if the school is not nut free,

806
00:36:01,280 --> 00:36:03,480
Speaker 2: a bit of nutspread or something on toast. That's a

807
00:36:03,520 --> 00:36:07,440
Speaker 2: better option for a sandwich than always using processed red meats. Heck,

808
00:36:07,520 --> 00:36:10,480
Speaker 2: if you can add actual chicken breast to that, adds

809
00:36:10,480 --> 00:36:12,799
Speaker 2: some salmon or something to add some tuna if you can.

810
00:36:12,920 --> 00:36:14,360
Speaker 2: I get that that's a tricky thing to do in

811
00:36:14,400 --> 00:36:16,520
Speaker 2: a lunch box. No one really wants a tuna sandwich

812
00:36:16,520 --> 00:36:18,799
Speaker 2: in their lunchbox, but it is better to put the

813
00:36:18,800 --> 00:36:20,680
Speaker 2: protein on the side and just put a bit of

814
00:36:20,680 --> 00:36:23,680
Speaker 2: a spread or something on the sandwich if you need it.

815
00:36:23,760 --> 00:36:26,000
Speaker 2: Because yeah, we just have the research to show that

816
00:36:26,000 --> 00:36:28,200
Speaker 2: it's not a great thing to be using regularly. So

817
00:36:28,239 --> 00:36:30,280
Speaker 2: that's just something to think about as we get closer

818
00:36:30,400 --> 00:36:31,000
Speaker 2: back to school.

819
00:36:31,560 --> 00:36:34,200
Speaker 4: Awesome, all right, well, that brings us standard the Nutrition Couch.

820
00:36:34,440 --> 00:36:36,000
Speaker 4: Please tell all your friends about us so we can

821
00:36:36,080 --> 00:36:39,680
Speaker 4: continue to grow, and we will see you same time next.

822
00:36:39,400 --> 00:36:41,439
Speaker 3: Week for our regular episode drop.

823
00:36:41,600 --> 00:36:47,360
Speaker 2: Thanks for listening, catch your guys next week