1 00:00:00,640 --> 00:00:03,279 Speaker 1: Do you know someone who has bow cancer? Bow cancer 2 00:00:03,320 --> 00:00:06,200 Speaker 1: is one of the most common types of cancer in Australia, 3 00:00:06,320 --> 00:00:08,160 Speaker 1: and the good news is that it's also one of 4 00:00:08,160 --> 00:00:11,240 Speaker 1: the most treatable if it's caught early. So this week 5 00:00:11,240 --> 00:00:13,800 Speaker 1: on The Nutrition Catch, we have some exciting new research 6 00:00:13,920 --> 00:00:17,120 Speaker 1: that may show us what is causing the dramatically rising 7 00:00:17,200 --> 00:00:19,760 Speaker 1: rates of bow cancer in Australia, and it will also 8 00:00:19,840 --> 00:00:22,000 Speaker 1: remind us that there are some foods we need to 9 00:00:22,040 --> 00:00:25,160 Speaker 1: be eating a little bit less of. Hi. I'm Leanne 10 00:00:25,160 --> 00:00:27,840 Speaker 1: Wood and I'm Susie Burrow and every week we bring 11 00:00:27,920 --> 00:00:30,720 Speaker 1: you The Nutrition Catch, the bi weekly podcast that keeps 12 00:00:30,720 --> 00:00:32,680 Speaker 1: you up to date on everything that you need to 13 00:00:32,680 --> 00:00:34,760 Speaker 1: know in the world of nutrition and as well as 14 00:00:34,840 --> 00:00:37,480 Speaker 1: dared in bow cancer. Today we chat all about the 15 00:00:37,520 --> 00:00:41,760 Speaker 1: increased costs of living and high cholesterol and plant sterols. 16 00:00:42,040 --> 00:00:44,520 Speaker 1: But I will kick us off today Susie, because there 17 00:00:44,640 --> 00:00:49,080 Speaker 1: was a wonderful new study that was really proving this 18 00:00:49,159 --> 00:00:52,600 Speaker 1: link between junk food and the stomach cancers such as 19 00:00:52,680 --> 00:00:56,920 Speaker 1: bow cancer. So the study was from the University of 20 00:00:56,960 --> 00:01:00,400 Speaker 1: California down in San Diego, and I must start this 21 00:01:00,480 --> 00:01:02,800 Speaker 1: by say that the study was done in mice. So yes, 22 00:01:02,840 --> 00:01:05,720 Speaker 1: mice are not humans. We cannot infer that something that 23 00:01:05,800 --> 00:01:09,160 Speaker 1: happened in mice will directly impact humans, but it does 24 00:01:09,200 --> 00:01:11,680 Speaker 1: give us just a little bit of, I guess an 25 00:01:11,720 --> 00:01:15,119 Speaker 1: insert into why the rates of bow cancers are increasing 26 00:01:15,319 --> 00:01:18,760 Speaker 1: so much. So. One of the lead researches in this study, 27 00:01:19,200 --> 00:01:23,320 Speaker 1: doctor Ronald Evans, was essentially a studying mice and the 28 00:01:23,319 --> 00:01:25,919 Speaker 1: ability of a high fat diet, and what they found 29 00:01:26,000 --> 00:01:28,280 Speaker 1: was that something to do with the bile acid level 30 00:01:28,400 --> 00:01:32,120 Speaker 1: production that high fat diets provide. So this may be 31 00:01:32,160 --> 00:01:34,600 Speaker 1: a kidostyle diet, but it may also just be the 32 00:01:34,640 --> 00:01:38,840 Speaker 1: standard Western style, Australian or American diet that has far 33 00:01:38,920 --> 00:01:42,200 Speaker 1: too much saturated and transpact because we're just eating far 34 00:01:42,240 --> 00:01:45,240 Speaker 1: too much ultra processed foods. So essentially, what the study 35 00:01:45,319 --> 00:01:48,840 Speaker 1: showed was that these mice who ate this higher fat 36 00:01:48,920 --> 00:01:53,360 Speaker 1: diet had higher bile acid levels. Now, bile is an 37 00:01:53,400 --> 00:01:55,600 Speaker 1: acid that is produced in the liver and it helps 38 00:01:55,640 --> 00:01:58,160 Speaker 1: the gut to actually break down and digest a lot 39 00:01:58,160 --> 00:02:02,240 Speaker 1: of different foods and such as cholesterol, different types of fats, 40 00:02:02,280 --> 00:02:04,240 Speaker 1: and also other types of nutrients in the body. So 41 00:02:04,280 --> 00:02:07,680 Speaker 1: biol acids a really important factor. But what this research 42 00:02:07,720 --> 00:02:11,080 Speaker 1: showed was that these higher amounts of bile acid actually 43 00:02:11,120 --> 00:02:14,040 Speaker 1: shut down a key protein in the gut which is 44 00:02:14,200 --> 00:02:18,800 Speaker 1: called fastenoid X receptor or FXX or that's a mouthful 45 00:02:19,480 --> 00:02:23,120 Speaker 1: which that key protein actually increased the prevalence of things 46 00:02:23,160 --> 00:02:27,080 Speaker 1: like cholorrect or cancer. So it's just it's interesting, Susie, 47 00:02:27,080 --> 00:02:29,640 Speaker 1: because we always know that ultra processed foods, we know 48 00:02:29,639 --> 00:02:32,560 Speaker 1: they're not good for us, But why are these rates 49 00:02:32,600 --> 00:02:34,760 Speaker 1: of bow cancer going so crazy? 50 00:02:34,800 --> 00:02:36,320 Speaker 2: Particularly in young people? 51 00:02:36,800 --> 00:02:39,080 Speaker 1: My happy David, he had an old school friend his 52 00:02:39,320 --> 00:02:42,720 Speaker 1: wife just got diagnosed with bow cancer stage three I 53 00:02:42,760 --> 00:02:45,720 Speaker 1: think when she was twenty eight weeks pregnant, Like, it's awful, 54 00:02:45,720 --> 00:02:47,400 Speaker 1: And I was reading about an AFL player here in 55 00:02:47,400 --> 00:02:49,959 Speaker 1: Australia his wife as well as bow cancer. It's it's 56 00:02:49,960 --> 00:02:53,760 Speaker 1: happening in a lot younger and younger people lately. It's 57 00:02:53,760 --> 00:02:55,360 Speaker 1: not something that you just get when you're you know, 58 00:02:55,440 --> 00:02:58,079 Speaker 1: sixty seventy eighty, it's like, oh, yeah, they're increased. 59 00:02:57,800 --> 00:02:59,160 Speaker 2: Risks of cancer because they're elderly. 60 00:02:59,200 --> 00:03:02,080 Speaker 1: It's really something that's happening in twenty year olds and 61 00:03:02,120 --> 00:03:04,360 Speaker 1: thirty year olds and even people as young as you know, 62 00:03:04,720 --> 00:03:05,639 Speaker 1: fifteen eighteen. 63 00:03:05,680 --> 00:03:06,359 Speaker 2: That sort of thing. 64 00:03:06,400 --> 00:03:09,359 Speaker 1: So it's really scary, and the rates have dramatically increased 65 00:03:09,360 --> 00:03:12,360 Speaker 1: over the past. I'd say, you know, ten twenty years, 66 00:03:12,520 --> 00:03:14,280 Speaker 1: and you were saying, Suzie, that you were chatting to 67 00:03:14,360 --> 00:03:16,160 Speaker 1: an expert as well, and I would just quickly say 68 00:03:16,160 --> 00:03:18,519 Speaker 1: that I was chouting to one of the bigger I 69 00:03:18,560 --> 00:03:21,560 Speaker 1: gaesschoantroologists in America and he was sort of saying that 70 00:03:21,600 --> 00:03:23,920 Speaker 1: there's nothing else that he can see in his clinic 71 00:03:24,000 --> 00:03:27,920 Speaker 1: that explains a dramatic rise in cases about cancer except 72 00:03:27,960 --> 00:03:29,679 Speaker 1: a traditional Western style diet. 73 00:03:29,760 --> 00:03:31,480 Speaker 2: Because we're not seeing these huge. 74 00:03:31,280 --> 00:03:34,560 Speaker 1: Rates in places that have really whole food based diets 75 00:03:34,560 --> 00:03:36,120 Speaker 1: and a very sort of that I don't have the 76 00:03:36,160 --> 00:03:38,520 Speaker 1: convenience options, they don't have the uber eats, they don't 77 00:03:38,560 --> 00:03:40,800 Speaker 1: have the you know, bags of christs and soft drinks 78 00:03:41,120 --> 00:03:43,600 Speaker 1: at the you know, petul station every time you go 79 00:03:43,680 --> 00:03:45,880 Speaker 1: past it. So it's really something to do with the 80 00:03:45,920 --> 00:03:48,600 Speaker 1: Western style diet. So I like this study because it 81 00:03:49,000 --> 00:03:51,120 Speaker 1: kind of just told us what we already know, didn't. 82 00:03:51,160 --> 00:03:54,960 Speaker 1: It just basically reinforced that healthy eating and a good quality, 83 00:03:55,000 --> 00:03:58,040 Speaker 1: whole food based diet is absolutely key when it comes 84 00:03:58,080 --> 00:04:01,520 Speaker 1: to improving your health long term but also reducing your 85 00:04:01,560 --> 00:04:04,760 Speaker 1: risk of different types of cancers long term one hundred percent. 86 00:04:04,760 --> 00:04:06,760 Speaker 3: And we should also say there's a fairly strong genetic 87 00:04:06,800 --> 00:04:09,200 Speaker 3: component and probably what we're seeing is that people who 88 00:04:09,240 --> 00:04:13,280 Speaker 3: have that gene that is more likely to develop certain 89 00:04:13,320 --> 00:04:15,400 Speaker 3: types of cancer, and as we get better to identify 90 00:04:15,480 --> 00:04:17,920 Speaker 3: those people will be aware of their relative risk right 91 00:04:17,960 --> 00:04:20,599 Speaker 3: through their life. And basically what we think happens is 92 00:04:20,640 --> 00:04:24,880 Speaker 3: lifestyle variables then switch those genes on. And both of 93 00:04:24,960 --> 00:04:27,719 Speaker 3: my parents have had bour cancer, so I have, you know, 94 00:04:27,800 --> 00:04:30,440 Speaker 3: quite an interest in the latest in the research. And 95 00:04:30,600 --> 00:04:33,080 Speaker 3: I think I'd mentioned before that speaking to their collarector 96 00:04:33,080 --> 00:04:34,080 Speaker 3: surgeon who works. 97 00:04:33,880 --> 00:04:35,039 Speaker 4: At Saint Vincent's in Sydney. 98 00:04:35,400 --> 00:04:37,520 Speaker 3: You know, when I first met him over ten years 99 00:04:37,560 --> 00:04:40,240 Speaker 3: ago and mentioned about my dad's diet, he was a 100 00:04:40,240 --> 00:04:42,800 Speaker 3: bit dismissive and said, oh, no, you know, we don't 101 00:04:42,800 --> 00:04:45,880 Speaker 3: really know about diet and you know alcohol. And then 102 00:04:46,040 --> 00:04:48,520 Speaker 3: when my mum got cancer I think seven years later, 103 00:04:48,560 --> 00:04:49,840 Speaker 3: and I had the same conversation. 104 00:04:50,040 --> 00:04:51,960 Speaker 4: He said to me, oh, well it's got to be diet. 105 00:04:52,080 --> 00:04:55,120 Speaker 3: So he had just really changed his own thoughts on 106 00:04:55,160 --> 00:04:58,520 Speaker 3: it seeing the dramatic increase in rates of bow cancer 107 00:04:58,600 --> 00:05:01,520 Speaker 3: with young people, and you hear terrible stories thered because 108 00:05:01,560 --> 00:05:03,960 Speaker 3: often young people aren't thinking of it and they put 109 00:05:04,200 --> 00:05:07,680 Speaker 3: changes in their gut habits or their digestive habits down 110 00:05:07,720 --> 00:05:10,200 Speaker 3: to irritable wow syndrome, and you hear tragic stories where 111 00:05:10,200 --> 00:05:11,640 Speaker 3: by the time they pick it up in twenty and 112 00:05:11,640 --> 00:05:13,800 Speaker 3: thirty year olds, it's left stage four, gone to the liver, 113 00:05:14,040 --> 00:05:17,200 Speaker 3: and they sometimes lose their lives. So one of the 114 00:05:17,279 --> 00:05:18,919 Speaker 3: key things we want to talk about is, you know, 115 00:05:19,000 --> 00:05:22,160 Speaker 3: pay a lot of attention to any changes in digestive 116 00:05:22,200 --> 00:05:24,400 Speaker 3: gut function. You know, if you find that even more 117 00:05:24,440 --> 00:05:27,160 Speaker 3: constipated or going to the toilet, or notice any bleeding, it. 118 00:05:27,080 --> 00:05:28,560 Speaker 4: Really is worth following up. 119 00:05:29,080 --> 00:05:31,560 Speaker 3: And certainly, you know, our young people, we know they've 120 00:05:31,600 --> 00:05:34,560 Speaker 3: grown up in a generation where we routinely order food in, 121 00:05:34,720 --> 00:05:37,240 Speaker 3: you know, fast and takeaway food is you know, hundreds 122 00:05:37,279 --> 00:05:39,839 Speaker 3: of dollars a week. We hear it on popular radio shows, 123 00:05:39,839 --> 00:05:42,919 Speaker 3: people ordering in and there's really you know, with the 124 00:05:42,920 --> 00:05:46,080 Speaker 3: exception of a couple of foods, perhaps tashimi and at amamaie, 125 00:05:46,160 --> 00:05:49,720 Speaker 3: there's very few fast fried foods which are not ultra 126 00:05:49,760 --> 00:05:53,720 Speaker 3: processed and not we couldn't recommend better options, but on 127 00:05:53,760 --> 00:05:55,840 Speaker 3: the whole, they're never as good as whole food that 128 00:05:55,880 --> 00:05:58,520 Speaker 3: you're preparing at home. So you know, a very simple 129 00:05:58,560 --> 00:06:00,800 Speaker 3: tip is just to minimize them out of ultra process 130 00:06:00,839 --> 00:06:03,160 Speaker 3: food or amount of food that you're ordering in because 131 00:06:03,160 --> 00:06:05,200 Speaker 3: it's the quality of the oils that they're using. It's 132 00:06:05,200 --> 00:06:07,360 Speaker 3: bumping up the Amiga six content of our diet, which 133 00:06:07,360 --> 00:06:11,280 Speaker 3: promotes inflammation. Is the refined carbohydrates, which bump up insulin, 134 00:06:11,360 --> 00:06:14,359 Speaker 3: which again promotes growth hormone, which can be detrimentally if 135 00:06:14,400 --> 00:06:15,080 Speaker 3: you're growing. 136 00:06:14,839 --> 00:06:15,920 Speaker 4: Cells, that should be there. 137 00:06:16,200 --> 00:06:18,479 Speaker 3: So it's that baseline diet and the best advice we 138 00:06:18,520 --> 00:06:21,080 Speaker 3: can give is minimize that intake of those foods. And 139 00:06:21,080 --> 00:06:23,240 Speaker 3: if there is a genetic link, if you know someone 140 00:06:23,279 --> 00:06:25,800 Speaker 3: in your family has had a bow cancer, you know 141 00:06:25,839 --> 00:06:27,839 Speaker 3: you should be onto it from a young age and 142 00:06:27,920 --> 00:06:30,280 Speaker 3: routinely have your checks with your GP or get a 143 00:06:30,320 --> 00:06:33,200 Speaker 3: cholonoscopy as young as you know, late thirties and forties 144 00:06:33,200 --> 00:06:35,680 Speaker 3: if there's a strong family history. Because it is one 145 00:06:35,720 --> 00:06:38,839 Speaker 3: of the cancers that has great success rates, I've treated early, 146 00:06:39,320 --> 00:06:41,960 Speaker 3: but certainly we're seeing more and more tragic stories like 147 00:06:42,520 --> 00:06:45,760 Speaker 3: David's friend, where people get it very young and it's 148 00:06:45,839 --> 00:06:47,600 Speaker 3: advanced before and it's spread around. 149 00:06:47,760 --> 00:06:49,320 Speaker 4: So this is fascinating research. 150 00:06:49,360 --> 00:06:50,760 Speaker 3: As soon as I clicked on and I thought, this 151 00:06:50,800 --> 00:06:53,080 Speaker 3: is great stuff because's one of the first pieces of 152 00:06:53,080 --> 00:06:57,160 Speaker 3: evidence we have that actual junk food changes our physiology 153 00:06:57,160 --> 00:06:59,279 Speaker 3: in our gut, and that is really scary when you 154 00:06:59,279 --> 00:06:59,800 Speaker 3: think of it. 155 00:06:59,880 --> 00:07:02,280 Speaker 1: And there's really there's a lot of emerging evidence coming through, 156 00:07:02,320 --> 00:07:03,640 Speaker 1: and we must be honest, a lot of it is 157 00:07:03,680 --> 00:07:06,160 Speaker 1: not what we'll call strong or high quality, but some 158 00:07:06,200 --> 00:07:09,040 Speaker 1: of the really strong, high quality research around bow cancer 159 00:07:09,200 --> 00:07:12,840 Speaker 1: is related to a red meat intake and be sugar intake. 160 00:07:12,960 --> 00:07:15,880 Speaker 1: So again, and it's yes, it's that processed types of 161 00:07:15,920 --> 00:07:18,640 Speaker 1: red meats, like it's the sausages, the kabana, the salami, 162 00:07:18,720 --> 00:07:20,600 Speaker 1: those things we know they're not good for us, we 163 00:07:20,640 --> 00:07:23,480 Speaker 1: want to minimize. But it's also actually just pure red 164 00:07:23,520 --> 00:07:25,840 Speaker 1: meat as well. So it's you know, your grass fed steak. 165 00:07:25,880 --> 00:07:27,680 Speaker 1: I'm not saying that's bad you can never eat it, 166 00:07:27,800 --> 00:07:30,320 Speaker 1: but if you're having two three hundred grams three four 167 00:07:30,480 --> 00:07:33,080 Speaker 1: five times a week, it's probably a little bit too much. 168 00:07:33,120 --> 00:07:35,800 Speaker 1: Like your red meat consumption should only be really in 169 00:07:35,840 --> 00:07:38,960 Speaker 1: line with fifty grams is it per week? Yeah, And 170 00:07:38,960 --> 00:07:41,720 Speaker 1: most people would eat that in two sittings, whereas really 171 00:07:41,760 --> 00:07:44,600 Speaker 1: that should be across like you know, three four sittings, 172 00:07:44,600 --> 00:07:46,800 Speaker 1: so our portion sizes are too large. 173 00:07:46,840 --> 00:07:47,480 Speaker 2: We know that, ZUSI. 174 00:07:47,480 --> 00:07:49,920 Speaker 1: We've had these chats before, so that's a really strong 175 00:07:49,960 --> 00:07:52,440 Speaker 1: research we have for bow cancer. Of course, the lifestyle 176 00:07:52,480 --> 00:07:56,200 Speaker 1: patterns smoking, you know, not moving, obesity, that sort of thing, 177 00:07:56,200 --> 00:07:58,120 Speaker 1: you're going to make an impact as well. But some 178 00:07:58,160 --> 00:08:01,560 Speaker 1: of this new emerging research SUSI is really around really 179 00:08:01,600 --> 00:08:04,040 Speaker 1: interesting things and something that you really don't have a 180 00:08:04,240 --> 00:08:06,480 Speaker 1: say in is actually whether you're born y a C 181 00:08:06,640 --> 00:08:09,239 Speaker 1: section or not. There's actually a little bit a small 182 00:08:09,240 --> 00:08:11,440 Speaker 1: amount of research and new study was published earlier this 183 00:08:11,560 --> 00:08:14,640 Speaker 1: year that really said that females in particular that were 184 00:08:14,680 --> 00:08:18,040 Speaker 1: born vi C section were more likely to develop colorrect 185 00:08:18,080 --> 00:08:21,640 Speaker 1: or cancer earlier in life than those who are born vaginally. 186 00:08:21,800 --> 00:08:24,360 Speaker 1: But also when they looked at males who were born 187 00:08:24,400 --> 00:08:27,440 Speaker 1: by sea section, there was no association there, so some 188 00:08:27,520 --> 00:08:28,480 Speaker 1: really interesting stuff. 189 00:08:28,480 --> 00:08:30,720 Speaker 2: Obviously, that was a very small study. A lot more. 190 00:08:30,600 --> 00:08:33,400 Speaker 1: Research has to come about, and it's not saying that 191 00:08:33,480 --> 00:08:35,880 Speaker 1: you know, you don't have a choice in whether you're 192 00:08:35,920 --> 00:08:37,960 Speaker 1: like how you were how are you were born basically, 193 00:08:38,080 --> 00:08:41,000 Speaker 1: so some factors you can't impact in other factors you 194 00:08:41,080 --> 00:08:43,280 Speaker 1: absolutely can impact. In one of those ones that you 195 00:08:43,320 --> 00:08:46,800 Speaker 1: can potentially impact is antibodic use that has also been 196 00:08:46,840 --> 00:08:50,880 Speaker 1: shown to alter our gut microbiome and potentially even increase 197 00:08:50,920 --> 00:08:54,000 Speaker 1: our risk of developing colon cancer earlier in life. So 198 00:08:54,080 --> 00:08:56,000 Speaker 1: of course I'm one hundred percent down when you need 199 00:08:56,040 --> 00:08:58,880 Speaker 1: antibiotics if you need them. From a medical perspective, absolutely, 200 00:08:59,080 --> 00:09:02,319 Speaker 1: but a lot of people over using antibodics admitted that 201 00:09:02,360 --> 00:09:04,000 Speaker 1: they pick up a cold or something like that, they're 202 00:09:04,040 --> 00:09:06,040 Speaker 1: off to the doctor to requests of antibodics. 203 00:09:06,280 --> 00:09:07,560 Speaker 2: They're really over using it. 204 00:09:07,600 --> 00:09:09,920 Speaker 1: But of course, with serious infections and that sort of thing, 205 00:09:10,000 --> 00:09:13,400 Speaker 1: they're absolutely needed. But I really think as a society 206 00:09:13,400 --> 00:09:15,400 Speaker 1: and as a Western, you know sort of country, we 207 00:09:15,800 --> 00:09:17,640 Speaker 1: over use antibodics, and there's a lot of sort of 208 00:09:17,640 --> 00:09:19,960 Speaker 1: research to support that as well. So we're not going 209 00:09:20,000 --> 00:09:21,560 Speaker 1: to go I'm not going to go anymore into that. 210 00:09:21,559 --> 00:09:23,559 Speaker 1: I'm not a doctor, I don't really I can't really 211 00:09:23,600 --> 00:09:25,600 Speaker 1: say any more than that, but it really is there 212 00:09:25,679 --> 00:09:29,000 Speaker 1: is some research coming out that's showing that increased or 213 00:09:29,080 --> 00:09:33,480 Speaker 1: prolonged antibodic use can potentially even impact colon cancer risk 214 00:09:33,520 --> 00:09:34,120 Speaker 1: long term. 215 00:09:34,520 --> 00:09:36,040 Speaker 3: And I think the thing that stands out for me 216 00:09:36,160 --> 00:09:38,600 Speaker 3: is so few of my clients are having the recommended 217 00:09:38,640 --> 00:09:41,520 Speaker 3: thirty grams of dietary fiber, which is protective. So like 218 00:09:41,600 --> 00:09:44,520 Speaker 3: all areas of nutrition, there's stuff that we should really minimize, 219 00:09:44,520 --> 00:09:46,400 Speaker 3: and then there's stuff we can do to help prevent 220 00:09:46,720 --> 00:09:48,840 Speaker 3: lifestyle disease. And one of the most powerful things we 221 00:09:48,880 --> 00:09:51,840 Speaker 3: can do to keep the colon and digestive system healthy 222 00:09:51,920 --> 00:09:54,920 Speaker 3: is high fiber diet. Now, I reckon my clients sometimes 223 00:09:54,960 --> 00:09:57,120 Speaker 3: are having as low as ten grams of fiber per day. 224 00:09:57,160 --> 00:09:59,520 Speaker 3: You know, if they're having playing kind of crackers or 225 00:09:59,520 --> 00:10:03,319 Speaker 3: wraps and they're not much fruit, certainly not enough veggies, 226 00:10:03,360 --> 00:10:05,400 Speaker 3: or if they're opting for salad over them veggies, which 227 00:10:05,400 --> 00:10:08,000 Speaker 3: doesn't have the bulky fiber you get from cook veggies, 228 00:10:08,320 --> 00:10:10,319 Speaker 3: they're just getting nowhere near enough. So you've got to 229 00:10:10,360 --> 00:10:12,600 Speaker 3: have those whole grains. You know, high fiber white bread 230 00:10:12,640 --> 00:10:14,520 Speaker 3: is not as good as whole grain bread. You've got 231 00:10:14,559 --> 00:10:17,120 Speaker 3: to have whole grain cereal, even if it means adding 232 00:10:17,160 --> 00:10:19,320 Speaker 3: it to your breakfast a little bit. So you know, 233 00:10:19,440 --> 00:10:22,880 Speaker 3: that's another area that we all have great capacity to 234 00:10:23,040 --> 00:10:26,160 Speaker 3: positively influence, because we should be getting at least thirty 235 00:10:26,200 --> 00:10:28,040 Speaker 3: gramds of dietary fiber per day, and I think the 236 00:10:28,120 --> 00:10:30,840 Speaker 3: average Australian in takes about twenty one grams. But I'm 237 00:10:30,960 --> 00:10:33,200 Speaker 3: routinely seeing people who are buying food away from the 238 00:10:33,200 --> 00:10:36,319 Speaker 3: house and do the standard coffee for breakfast, quick toast 239 00:10:36,320 --> 00:10:38,839 Speaker 3: of sour dough on the go, sushi for lunch. There's 240 00:10:38,920 --> 00:10:41,320 Speaker 3: less than ten grams of fiber if that in that diet. 241 00:10:41,720 --> 00:10:44,200 Speaker 3: So just make sure if you routinely pick up food 242 00:10:44,200 --> 00:10:46,679 Speaker 3: away that you're really adding an extra salad, vege or 243 00:10:46,760 --> 00:10:49,000 Speaker 3: whole grains through the day to reach those targets. 244 00:10:49,760 --> 00:10:51,000 Speaker 4: All right, we'll moving on from that. 245 00:10:51,160 --> 00:10:55,120 Speaker 3: Leanne and I, even though we're big foodies, we're also 246 00:10:55,240 --> 00:10:57,559 Speaker 3: very frugal. We love a good boddy and which I 247 00:10:57,600 --> 00:11:01,040 Speaker 3: think is which I think is helpful for cents because 248 00:11:01,120 --> 00:11:03,880 Speaker 3: I can honestly say to clients, look, I shopped this 249 00:11:03,920 --> 00:11:05,440 Speaker 3: way and save a lot of money. You know. 250 00:11:05,440 --> 00:11:06,920 Speaker 4: I had one of my clients tell. 251 00:11:06,800 --> 00:11:08,319 Speaker 3: Me her brant had gone up like one hundred and 252 00:11:08,320 --> 00:11:10,960 Speaker 3: fifty dollars a week, like that is my grocery bill. 253 00:11:11,120 --> 00:11:14,160 Speaker 3: So you can certainly save a lot of money. And 254 00:11:14,280 --> 00:11:16,839 Speaker 3: we have spoken before about budget tips like how we 255 00:11:16,920 --> 00:11:20,559 Speaker 3: shop and you know, other tricks with it. But today 256 00:11:20,559 --> 00:11:22,600 Speaker 3: we thought it would be perhaps more useful to talk 257 00:11:22,600 --> 00:11:24,520 Speaker 3: about the dishes we cook. Because it's all well and 258 00:11:24,679 --> 00:11:26,439 Speaker 3: good to talk about how to save money at the 259 00:11:26,440 --> 00:11:27,880 Speaker 3: grocery store, but at the end of the day, we've 260 00:11:27,880 --> 00:11:29,880 Speaker 3: got to bring it back into meals. So we thought 261 00:11:29,880 --> 00:11:31,920 Speaker 3: we'd go through a few of our favorite budget meals. 262 00:11:31,960 --> 00:11:34,760 Speaker 3: And I'm pretty routinelyan like I try and get the 263 00:11:34,800 --> 00:11:37,880 Speaker 3: family dinners to be less than twenty dollars. I often 264 00:11:38,000 --> 00:11:40,640 Speaker 3: will only buy product like dumplings at the supermarket or 265 00:11:40,640 --> 00:11:43,240 Speaker 3: crumbfish if it is half priced, so very very frugal. 266 00:11:43,520 --> 00:11:45,400 Speaker 3: So a few of the ones that I opt to, 267 00:11:45,600 --> 00:11:47,520 Speaker 3: and I apologize if I've taken a couple of dolls, 268 00:11:47,559 --> 00:11:50,080 Speaker 3: but I can probably think of more. I would usually 269 00:11:50,200 --> 00:11:54,400 Speaker 3: make a chicken or pork mince dish every week. So 270 00:11:54,520 --> 00:11:57,959 Speaker 3: whether that is a meatball, chicken meatball, a fried rice 271 00:11:58,000 --> 00:12:00,280 Speaker 3: with chicken mince through it, or a pork meat people, 272 00:12:01,200 --> 00:12:03,599 Speaker 3: I would usually say that is absolutely a dish. I 273 00:12:03,640 --> 00:12:06,600 Speaker 3: would make that mince at five hundred gram certainly feeds four. 274 00:12:06,800 --> 00:12:09,280 Speaker 3: It's certainly less than ten dollars, and then you know, 275 00:12:09,400 --> 00:12:13,200 Speaker 3: seizing it up with vegetables or a tomato based pisata. 276 00:12:13,640 --> 00:12:15,720 Speaker 4: That would be a routine meal each week. 277 00:12:16,280 --> 00:12:19,120 Speaker 3: I always would also do I buy the peppercorn lean 278 00:12:19,120 --> 00:12:23,400 Speaker 3: sausages or burgers each week. Now they are not often discounted, 279 00:12:23,400 --> 00:12:26,800 Speaker 3: they're about ten dollars, but again just doing that with 280 00:12:26,840 --> 00:12:29,800 Speaker 3: a veggie type mash. So I would usually mash sort 281 00:12:29,800 --> 00:12:32,800 Speaker 3: of potato with a mix of pumpkin zucchini to sort 282 00:12:32,800 --> 00:12:35,280 Speaker 3: of reduce the car blow down a little bit, or 283 00:12:35,480 --> 00:12:37,320 Speaker 3: if it's just for the kids, make them sweet potato 284 00:12:37,360 --> 00:12:39,720 Speaker 3: fries and the air fryer. And my boys are pretty 285 00:12:39,720 --> 00:12:42,320 Speaker 3: good with good old frozen peas. And I might just have, 286 00:12:42,520 --> 00:12:44,760 Speaker 3: you know, a couple of lean sausages with a salad bag, 287 00:12:44,800 --> 00:12:47,520 Speaker 3: which again comes about five dollars for two serves, So 288 00:12:47,559 --> 00:12:49,760 Speaker 3: that would again be another family friendly one I would 289 00:12:49,800 --> 00:12:52,560 Speaker 3: up for each week. I usually buy the I do 290 00:12:52,640 --> 00:12:55,160 Speaker 3: buy crumbfish. Now, yes you can say that the non 291 00:12:55,240 --> 00:12:57,760 Speaker 3: crumbed is healthier, and it is. I have little kids 292 00:12:57,800 --> 00:12:59,640 Speaker 3: and I quite like a crumbfish, so I usually get 293 00:12:59,679 --> 00:13:01,920 Speaker 3: the sick I think bird's eye one and when the 294 00:13:02,000 --> 00:13:04,640 Speaker 3: half price stock up, and I do those filets each 295 00:13:04,679 --> 00:13:07,120 Speaker 3: week with a frozen veggie or salad bag as well, 296 00:13:07,520 --> 00:13:09,520 Speaker 3: So there's sort of three of my go tos. I 297 00:13:09,559 --> 00:13:12,079 Speaker 3: certainly do not spend hours cooking for the family, one 298 00:13:12,080 --> 00:13:13,199 Speaker 3: because I don't have hours. 299 00:13:13,400 --> 00:13:14,600 Speaker 4: Two food is work for me. 300 00:13:15,120 --> 00:13:17,880 Speaker 3: And three, the kids and the husband wouldn't really appreciate 301 00:13:17,920 --> 00:13:19,520 Speaker 3: it even if I spend hours anyway, so I may 302 00:13:19,559 --> 00:13:20,800 Speaker 3: as well just slap a bit of meat on the 303 00:13:21,800 --> 00:13:24,040 Speaker 3: plate with some salad and veggies and everyone's pretty happy. 304 00:13:24,120 --> 00:13:26,560 Speaker 3: So I'm certainly not a gourmet chef, but they're just 305 00:13:26,600 --> 00:13:29,120 Speaker 3: off the top of my head. Three sort of very 306 00:13:29,240 --> 00:13:31,600 Speaker 3: budget friendly meals I would cook each week, and ticking 307 00:13:31,600 --> 00:13:33,320 Speaker 3: all the boxes nutritionally. 308 00:13:32,840 --> 00:13:33,959 Speaker 1: I'm going to one up here, and I'm going to 309 00:13:34,000 --> 00:13:35,880 Speaker 1: get my five only because I thought of five while 310 00:13:35,880 --> 00:13:37,120 Speaker 1: you were chatting, so I had a little bit of 311 00:13:37,160 --> 00:13:38,040 Speaker 1: extra time. 312 00:13:38,480 --> 00:13:40,880 Speaker 3: She's just such a competitive person. She's such a high achiever. 313 00:13:41,320 --> 00:13:45,120 Speaker 1: I can't help, but it's in my nature. First one 314 00:13:45,200 --> 00:13:47,480 Speaker 1: is my veetarian minister and his soup. So I shared 315 00:13:47,480 --> 00:13:50,439 Speaker 1: this on the Potty Must Spend a couple of weeks ago. 316 00:13:50,480 --> 00:13:53,280 Speaker 1: Now it's also on our Instagram page. It's basically using 317 00:13:53,440 --> 00:13:56,520 Speaker 1: pasta and some kidney beans and tons and tons of veggies. 318 00:13:56,920 --> 00:13:59,000 Speaker 1: It's such an awesome one, and it's really budget friendly, 319 00:13:59,040 --> 00:14:00,600 Speaker 1: and I think when I make it, get about six 320 00:14:00,640 --> 00:14:02,600 Speaker 1: to eight serves out of it, SUSI so really like 321 00:14:02,679 --> 00:14:05,320 Speaker 1: meal prep friendly as well. Next one is my good 322 00:14:05,320 --> 00:14:08,400 Speaker 1: old slow cooker. Love nothing more than either a castro 323 00:14:08,559 --> 00:14:11,800 Speaker 1: or a curry, using something basically like a budget friendly 324 00:14:11,800 --> 00:14:13,200 Speaker 1: cut of meat. So I'm not gonna put like an 325 00:14:13,200 --> 00:14:15,320 Speaker 1: I feel it into my slow cooker. But what I 326 00:14:15,320 --> 00:14:17,680 Speaker 1: do use is something like you know, gravy beef. So 327 00:14:17,720 --> 00:14:20,120 Speaker 1: it's quite high in fat, so I trim it right 328 00:14:20,160 --> 00:14:22,560 Speaker 1: down and it it goes that beautiful like it kind 329 00:14:22,560 --> 00:14:24,760 Speaker 1: of falls apart when you put it into the slow cooker. 330 00:14:24,880 --> 00:14:27,920 Speaker 1: So something like that, tons of veggies again, some beans 331 00:14:27,920 --> 00:14:30,400 Speaker 1: and legumes which is going to increase your fiber content 332 00:14:30,440 --> 00:14:32,280 Speaker 1: as well, and then serving that with a little bit 333 00:14:32,280 --> 00:14:34,960 Speaker 1: of basmati rice or some basmudi hull brown rice. 334 00:14:34,800 --> 00:14:36,320 Speaker 2: As well, works really really well. 335 00:14:36,680 --> 00:14:38,960 Speaker 1: The other one, like you do, Susie, using mince, I 336 00:14:39,080 --> 00:14:41,640 Speaker 1: like to do a spaghetti bolonnaise. I use protein pasta. 337 00:14:41,880 --> 00:14:43,520 Speaker 1: I use some black beans in there as well, and 338 00:14:43,560 --> 00:14:45,760 Speaker 1: I'll actually to use two fifty grams a bit. So 339 00:14:45,760 --> 00:14:48,040 Speaker 1: I do like to buy the premium mints, which let's 340 00:14:48,080 --> 00:14:50,440 Speaker 1: be honest, it is not very budget friendly at all, 341 00:14:50,520 --> 00:14:52,160 Speaker 1: but I want to use half a pack. So rather 342 00:14:52,160 --> 00:14:54,800 Speaker 1: than using five hundred grams for say four serves or 343 00:14:54,840 --> 00:14:57,600 Speaker 1: so like most people would do, I'll actually to use 344 00:14:57,680 --> 00:14:59,960 Speaker 1: two fifty grams and then I'll bulk out the protein 345 00:15:00,080 --> 00:15:02,760 Speaker 1: with some protein based pasta and also some black beans. 346 00:15:03,280 --> 00:15:05,440 Speaker 1: Now my fourth one, it's got to be eggs. Like 347 00:15:05,480 --> 00:15:07,760 Speaker 1: they're so budget friendly. If you've got your own chickens, 348 00:15:07,760 --> 00:15:09,560 Speaker 1: you're laughing. Or if there's you know, someone in your 349 00:15:09,600 --> 00:15:13,120 Speaker 1: neighborhood or your community that has, you know, real kind 350 00:15:13,120 --> 00:15:15,920 Speaker 1: of like eggs from you know, the chickens in your backyard. 351 00:15:16,000 --> 00:15:18,280 Speaker 3: You know what, you're gonna steal the neighbors eggs. You're 352 00:15:18,320 --> 00:15:20,280 Speaker 3: just gonna pop one over where they're asleep and grab 353 00:15:20,320 --> 00:15:20,680 Speaker 3: a few. 354 00:15:20,640 --> 00:15:23,600 Speaker 1: Meal you know, aim to aim to trade off. You know, 355 00:15:23,600 --> 00:15:25,560 Speaker 1: I might give them some banana muffins and steal some. 356 00:15:25,800 --> 00:15:28,080 Speaker 1: I'm not steel, would you put that word in my mouth? 357 00:15:28,880 --> 00:15:31,520 Speaker 1: Give them some banana muffins and trade with some eggs 358 00:15:31,600 --> 00:15:32,240 Speaker 1: or something like that. 359 00:15:32,280 --> 00:15:34,880 Speaker 2: But eggs are really a budget friendly. So we're talking 360 00:15:34,960 --> 00:15:38,000 Speaker 2: at fritata. I've been known to do scrambled eggs for dinner. 361 00:15:38,080 --> 00:15:40,520 Speaker 1: Quite often, particularly on a Saturday or Sunday when the 362 00:15:40,520 --> 00:15:43,080 Speaker 1: week's been long, I'm tired. I'll just have some scrambled 363 00:15:43,080 --> 00:15:45,040 Speaker 1: eggs with some veggies on toast. It's a really really 364 00:15:45,080 --> 00:15:47,520 Speaker 1: budget friendly meal and takes like five minutes to make. 365 00:15:47,800 --> 00:15:49,880 Speaker 1: And then my last one is tuna wraps. Now I 366 00:15:49,920 --> 00:15:52,480 Speaker 1: put something on my Stories yesterday, Susie and I found 367 00:15:52,480 --> 00:15:56,160 Speaker 1: a brand of tuna. I won't slander anybody on the podcast, Susie, 368 00:15:56,200 --> 00:15:58,120 Speaker 1: but it was awful. It tastes like cat food, So 369 00:15:58,200 --> 00:16:00,320 Speaker 1: the brand and the type of tuna that you get 370 00:16:00,360 --> 00:16:02,720 Speaker 1: is really like you've really got to be careful with that. 371 00:16:03,080 --> 00:16:05,720 Speaker 1: But tuna wraps really budget friendly. You know, pack of 372 00:16:05,760 --> 00:16:07,400 Speaker 1: wraps can be a couple of dollars. You're gonna get 373 00:16:07,440 --> 00:16:09,760 Speaker 1: six or eight wraps in the packet. Tinner tuna when 374 00:16:09,760 --> 00:16:11,800 Speaker 1: you get it on sale, you know, about a dollar, 375 00:16:12,040 --> 00:16:13,760 Speaker 1: and then adding a bit of salad and bulk to 376 00:16:13,840 --> 00:16:16,080 Speaker 1: that as well or some roasted veggies is a really 377 00:16:16,120 --> 00:16:19,680 Speaker 1: really yummy, budget friendly luntural dinner. So they're my top five. 378 00:16:19,960 --> 00:16:23,640 Speaker 1: My vegetarian soup a slococacarry with some gravy beef spaghetti 379 00:16:23,680 --> 00:16:26,360 Speaker 1: bopped out with protein pasta and black beans, some sort 380 00:16:26,360 --> 00:16:28,800 Speaker 1: of retirer or scrambled eggs and veggies, and a tuna 381 00:16:28,800 --> 00:16:29,520 Speaker 1: wrap with salad. 382 00:16:30,160 --> 00:16:31,960 Speaker 3: Yeah nice, I've got one more actually, because this is 383 00:16:32,040 --> 00:16:33,600 Speaker 3: quite a good one too, and it doubles is a 384 00:16:33,640 --> 00:16:37,760 Speaker 3: good lunch tin. Obviously, fish is really expensive now through 385 00:16:37,880 --> 00:16:40,440 Speaker 3: the weekly budget, and I consult to test our salmon, 386 00:16:40,560 --> 00:16:43,320 Speaker 3: so I'm obviously acutely aware of how important getting a 387 00:16:43,320 --> 00:16:46,080 Speaker 3: mega threes in, and I will prioritize getting fresh fish 388 00:16:46,120 --> 00:16:49,040 Speaker 3: into the family's diet well at least once, if not twice, 389 00:16:49,080 --> 00:16:51,480 Speaker 3: each week. So I'd rather they have that than say 390 00:16:51,480 --> 00:16:54,360 Speaker 3: even chicken nutritionally, So I will spend on that. But 391 00:16:54,640 --> 00:16:57,000 Speaker 3: if we really want people to eat more fish, you know, 392 00:16:57,040 --> 00:16:59,080 Speaker 3: the tin fish can be a viable option. And the 393 00:16:59,080 --> 00:17:01,920 Speaker 3: good thing about tin salmon is that even if you 394 00:17:02,000 --> 00:17:04,320 Speaker 3: go for pink, it still comes up pretty good in 395 00:17:04,359 --> 00:17:06,960 Speaker 3: things like salmon rissoles. And again, if you get it 396 00:17:07,000 --> 00:17:08,840 Speaker 3: on a discount, you can save a lot of money. 397 00:17:08,880 --> 00:17:11,679 Speaker 3: So I will use tin salmon and mash it with 398 00:17:11,720 --> 00:17:14,080 Speaker 3: sweet potato and do like a sweet potato fritter. 399 00:17:14,320 --> 00:17:14,639 Speaker 4: Patty. 400 00:17:14,680 --> 00:17:16,399 Speaker 3: It's on my Instagram or we'll put it on a 401 00:17:16,400 --> 00:17:20,240 Speaker 3: future episode of our potty and it's actually delicious. You know, 402 00:17:20,240 --> 00:17:22,439 Speaker 3: it's got a little bit of whole multigram breadcrumb through it. 403 00:17:22,520 --> 00:17:25,240 Speaker 3: You can put some extra peas in it, really tasty 404 00:17:25,280 --> 00:17:27,119 Speaker 3: with the sweet potato. It's a great way for the 405 00:17:27,119 --> 00:17:29,080 Speaker 3: family to get a serve of a Mega three fat. 406 00:17:29,400 --> 00:17:32,240 Speaker 3: Can serve it with salad or veggie mash, and everyone 407 00:17:32,240 --> 00:17:33,920 Speaker 3: does tend to like it. And it's also a great 408 00:17:34,000 --> 00:17:35,919 Speaker 3: hot lunch at the moment. I like clients to have 409 00:17:35,920 --> 00:17:38,320 Speaker 3: a warm lunch, so you can whether it's a tuna 410 00:17:38,359 --> 00:17:42,080 Speaker 3: patty or a salmon patty. That's an easy, budget friendly 411 00:17:42,119 --> 00:17:44,600 Speaker 3: way to get more Amiga three into the diet as well. 412 00:17:45,040 --> 00:17:45,520 Speaker 2: I love it. 413 00:17:45,840 --> 00:17:48,119 Speaker 1: And then Susy for our final segment of the week, 414 00:17:48,400 --> 00:17:51,040 Speaker 1: it is a listener question that we had somebody ride 415 00:17:51,080 --> 00:17:54,320 Speaker 1: in with high cholesterol and they are wondering about buying 416 00:17:54,320 --> 00:17:57,120 Speaker 1: products such as oats and plant sterols as well. 417 00:17:57,240 --> 00:17:58,359 Speaker 2: So we do know that. 418 00:17:58,280 --> 00:18:02,440 Speaker 1: Oats by themselves a wonderful source of nutrition. First, they're 419 00:18:02,440 --> 00:18:04,360 Speaker 1: a whole grain, but they're also really great for high 420 00:18:04,440 --> 00:18:07,240 Speaker 1: cholesterol because of the fiber and something in there that's 421 00:18:07,280 --> 00:18:10,399 Speaker 1: called beater glugen as well, which actually actively helps to 422 00:18:10,440 --> 00:18:13,119 Speaker 1: reduce cholesterol. And it's not just I think Uncle Toby's 423 00:18:13,119 --> 00:18:14,840 Speaker 1: marketed on the front of their packet and I think 424 00:18:14,840 --> 00:18:16,080 Speaker 1: it's great for education. 425 00:18:16,400 --> 00:18:17,600 Speaker 2: But it's not just that brand. 426 00:18:17,640 --> 00:18:19,840 Speaker 1: It's any type of you know, whole grain rolled oats 427 00:18:19,840 --> 00:18:22,080 Speaker 1: that you can buy. So I, you know, like you, Susie, 428 00:18:22,119 --> 00:18:24,840 Speaker 1: love a good budget, you know, budget friendly shopping session, 429 00:18:24,920 --> 00:18:27,200 Speaker 1: so I just buy it like the home brand version, 430 00:18:27,280 --> 00:18:29,120 Speaker 1: so like the coals of the Wars bag of oats. 431 00:18:29,119 --> 00:18:30,760 Speaker 1: So it's like, you know, two dollars or something for 432 00:18:30,840 --> 00:18:32,760 Speaker 1: a bag of rolled oats. I'm not someone who's got 433 00:18:32,760 --> 00:18:34,640 Speaker 1: to spend eight bucks on the Uncle Toby's ones, even 434 00:18:34,680 --> 00:18:37,440 Speaker 1: though you know, supporting Australia is really really great. Budgeting 435 00:18:37,480 --> 00:18:40,760 Speaker 1: at the moment really matters. So oats themselves are wonderful, 436 00:18:41,000 --> 00:18:43,320 Speaker 1: but plant sterols are going to give us that extra 437 00:18:43,480 --> 00:18:45,800 Speaker 1: layer of like dold, you call it boom when it 438 00:18:45,840 --> 00:18:49,080 Speaker 1: comes to cholesterol. So where the research is really strong 439 00:18:49,240 --> 00:18:52,000 Speaker 1: is that two to three grams per day of plant 440 00:18:52,040 --> 00:18:55,879 Speaker 1: sterols can actively help to reduce your cholesterol. What is 441 00:18:55,920 --> 00:18:59,360 Speaker 1: it by like five or ten percent? Ten percent yep, 442 00:18:59,440 --> 00:19:02,280 Speaker 1: So it's actually quite a lot. So you can get 443 00:19:02,320 --> 00:19:05,560 Speaker 1: plant sterols in fortified type food. So there's wheetpigs on 444 00:19:05,600 --> 00:19:08,159 Speaker 1: the market, there's oats on the market, there's I think 445 00:19:08,200 --> 00:19:10,520 Speaker 1: there's even orange juice with plant sterels. And the big 446 00:19:10,560 --> 00:19:12,560 Speaker 1: one a lot of people know is like the margarine 447 00:19:12,680 --> 00:19:16,159 Speaker 1: type spreads so proactive, I think it's Flora proactive is 448 00:19:16,160 --> 00:19:18,359 Speaker 1: a big one. Now, I'm not a big fan of 449 00:19:18,359 --> 00:19:20,840 Speaker 1: this suzi purely because you have to eat a lot. Now, 450 00:19:20,880 --> 00:19:22,520 Speaker 1: if you were just gonna put a light spread of 451 00:19:22,640 --> 00:19:25,240 Speaker 1: Flora proactive on your toast in the morning, you're not 452 00:19:25,280 --> 00:19:27,960 Speaker 1: going to get the benefits of plant sterols. Like everything, 453 00:19:28,000 --> 00:19:30,359 Speaker 1: there's a clinical effect and you have to have a 454 00:19:30,400 --> 00:19:33,280 Speaker 1: certain amount. So to get two to three grams a day, 455 00:19:33,560 --> 00:19:36,119 Speaker 1: you actually need to have two and a half times 456 00:19:36,200 --> 00:19:39,880 Speaker 1: the serving are serving ten grams, that's a decent spread. 457 00:19:40,119 --> 00:19:41,560 Speaker 2: If you're only gonna have one. 458 00:19:41,440 --> 00:19:43,399 Speaker 1: Serving a day of that, you're likely not going to 459 00:19:43,480 --> 00:19:46,520 Speaker 1: achieve the amount of plant sterols you need to get 460 00:19:46,520 --> 00:19:49,280 Speaker 1: the active benefit of reducing your cholesterol by ten percent. 461 00:19:49,320 --> 00:19:52,320 Speaker 1: So unless you're someone that uses a lot of margarine 462 00:19:52,359 --> 00:19:55,800 Speaker 1: or spreads, you're having toasts to breakfast, toastal sandwiches for lunch, 463 00:19:55,800 --> 00:19:58,080 Speaker 1: and then again for dinner. It's probably a bit of 464 00:19:58,080 --> 00:20:00,320 Speaker 1: a waste of money, like a tub's ten dollars, that's 465 00:20:00,440 --> 00:20:03,400 Speaker 1: not that's going to hit you your back pocket quite heavily. 466 00:20:03,680 --> 00:20:05,480 Speaker 1: So it's not something that I tend to recommend to 467 00:20:05,480 --> 00:20:08,000 Speaker 1: my clients as much. I like to go for, like 468 00:20:08,080 --> 00:20:11,240 Speaker 1: you do, Suzie, the active products that they'll actually eat 469 00:20:11,320 --> 00:20:12,560 Speaker 1: or they use a lot of. I think there's a 470 00:20:12,600 --> 00:20:14,639 Speaker 1: milk as well with plant sterols in it, so if 471 00:20:14,680 --> 00:20:16,639 Speaker 1: I've got clients who like to drink tea and coffee, 472 00:20:16,680 --> 00:20:19,280 Speaker 1: I'll recommend that type of milk. So it's absolutely a 473 00:20:19,280 --> 00:20:21,320 Speaker 1: great addition. And then I'll hand over to you to 474 00:20:21,320 --> 00:20:23,320 Speaker 1: pass over because I know that you did a little 475 00:20:23,320 --> 00:20:24,960 Speaker 1: bit of work with Carmens and they have a great 476 00:20:25,000 --> 00:20:27,840 Speaker 1: base range of oats, which for winter is a perfect 477 00:20:27,840 --> 00:20:29,399 Speaker 1: breakfast option for so many people. 478 00:20:30,400 --> 00:20:33,040 Speaker 3: It's really interesting because I think when I graduated from 479 00:20:33,160 --> 00:20:36,199 Speaker 3: UNI twenty years ago was when the first range of 480 00:20:36,240 --> 00:20:38,320 Speaker 3: plant steril margarines came out, and they've been used in 481 00:20:38,359 --> 00:20:41,159 Speaker 3: Europe for several years prior in terms of adding to 482 00:20:41,240 --> 00:20:44,080 Speaker 3: food to help naturally lower cholesterol because basically the sterol 483 00:20:44,480 --> 00:20:46,639 Speaker 3: is a similar shape to cholesterol and helps to flush 484 00:20:46,640 --> 00:20:50,640 Speaker 3: it out, and so the issue for me was that, Margarine. 485 00:20:50,680 --> 00:20:52,640 Speaker 3: I don't want to add that back into a client's diet. 486 00:20:52,680 --> 00:20:55,480 Speaker 3: I don't want to add extra process fat to get 487 00:20:55,520 --> 00:20:57,920 Speaker 3: a cholesterol lowering effect. I'd rather try and naturally lower 488 00:20:57,960 --> 00:21:00,560 Speaker 3: it with more Omega three and high five foods that 489 00:21:00,560 --> 00:21:03,040 Speaker 3: contain beta glucken. But in just in the last couple 490 00:21:03,080 --> 00:21:04,919 Speaker 3: of years, they're kind of making a comeback, and they 491 00:21:04,960 --> 00:21:07,480 Speaker 3: started being in wheatbeaks, and then I said to Carolyn craswell, 492 00:21:07,720 --> 00:21:10,199 Speaker 3: he's a good friend of mine from Carmen's. Can we 493 00:21:10,200 --> 00:21:12,080 Speaker 3: put it in some oats? So she did, and so 494 00:21:12,119 --> 00:21:14,360 Speaker 3: they do have cholesterol lowering oats, which I'm a big 495 00:21:14,400 --> 00:21:16,200 Speaker 3: fan of and think it is worth the investment. You 496 00:21:16,240 --> 00:21:18,960 Speaker 3: can get both quick cook and the whole oat with 497 00:21:19,000 --> 00:21:21,400 Speaker 3: the sterol in it, particularly if you're an oat eater 498 00:21:21,520 --> 00:21:24,439 Speaker 3: every day, and we'll get that benefit and sort of 499 00:21:24,480 --> 00:21:27,040 Speaker 3: have got that cholesterol sitting five six seven. It's not 500 00:21:27,080 --> 00:21:29,719 Speaker 3: clinically high enough to warrant med's, but you can get 501 00:21:29,760 --> 00:21:32,800 Speaker 3: a really strong natural lowering effect from adding those sterols in. 502 00:21:32,840 --> 00:21:35,240 Speaker 3: So I absolutely, in answer to the listener question, I 503 00:21:35,320 --> 00:21:37,080 Speaker 3: do use them, and I use them for that group 504 00:21:37,119 --> 00:21:41,160 Speaker 3: of clients who are not overweight you know, it's slightly elevated, 505 00:21:41,200 --> 00:21:44,360 Speaker 3: but not concerningly elevated. And I say absolutely use them, 506 00:21:44,720 --> 00:21:46,520 Speaker 3: but you like you're rightly and you've got to get 507 00:21:46,520 --> 00:21:48,480 Speaker 3: the right amount in and you've got to have it daily. 508 00:21:48,520 --> 00:21:50,560 Speaker 3: So I love the milks. There's a heart smart milk 509 00:21:50,640 --> 00:21:53,920 Speaker 3: that you can find in Aldi and Coals, I think, 510 00:21:53,960 --> 00:21:57,320 Speaker 3: which is a dairy farmer's product, but also Australia's own 511 00:21:57,359 --> 00:22:01,000 Speaker 3: have now released a long life variety of plant sterol milk, 512 00:22:01,080 --> 00:22:02,320 Speaker 3: so that's really budget friendly. 513 00:22:02,359 --> 00:22:04,280 Speaker 4: So that's in the long life section, and. 514 00:22:04,280 --> 00:22:06,440 Speaker 3: I think on top of the sterol, I would so 515 00:22:06,760 --> 00:22:08,560 Speaker 3: sort of between the oats and the milk, every day 516 00:22:08,560 --> 00:22:10,760 Speaker 3: you're going to get it. I certainly don't recommend the margarines, 517 00:22:10,760 --> 00:22:12,479 Speaker 3: and I'm always shocked when I see people buying them 518 00:22:12,480 --> 00:22:15,720 Speaker 3: in the supermarket, which I do. And then Beata glue 519 00:22:15,720 --> 00:22:18,199 Speaker 3: can too is clinically proven to lower Now it's not 520 00:22:18,200 --> 00:22:20,040 Speaker 3: an additive effect. You're not going to get ten percent 521 00:22:20,080 --> 00:22:21,520 Speaker 3: from the sterol and ten percent from the beat of 522 00:22:21,560 --> 00:22:23,600 Speaker 3: glue can. It doesn't quite work like that, but there 523 00:22:23,640 --> 00:22:25,480 Speaker 3: is only benefits from adding more of that. So I've 524 00:22:25,520 --> 00:22:27,960 Speaker 3: noticed carmens have also got a cholesterol lowering bar which 525 00:22:27,960 --> 00:22:30,040 Speaker 3: has got a high level of beated glucen in it. 526 00:22:30,560 --> 00:22:33,119 Speaker 3: And I also saw Bergen have just released a cholesterol 527 00:22:33,119 --> 00:22:35,400 Speaker 3: lowering bread which is not have sterol but has beta 528 00:22:35,440 --> 00:22:38,480 Speaker 3: glucen in higher amounts. So I've also been swapping my 529 00:22:38,520 --> 00:22:41,639 Speaker 3: clients who luck Bergen if they got higher cholesterol to 530 00:22:41,680 --> 00:22:45,119 Speaker 3: the cholesterol lowering variety. So there's a whole great range 531 00:22:45,119 --> 00:22:47,439 Speaker 3: and I think it will increase and they're just a 532 00:22:47,480 --> 00:22:50,320 Speaker 3: smart choice because I think it's like, oh, how many 533 00:22:50,320 --> 00:22:54,200 Speaker 3: Australians got high cholesterol? Huge number few meal so certainly 534 00:22:54,240 --> 00:22:57,080 Speaker 3: warranted for that client group. And it's absolutely a clinical 535 00:22:57,119 --> 00:22:59,800 Speaker 3: recommendation that Leanne and I both make with our clients. 536 00:23:00,040 --> 00:23:02,159 Speaker 1: Absolutely, and I will say that if you don't have 537 00:23:02,280 --> 00:23:05,040 Speaker 1: high cholesterol, it's not worth spending the investment on the 538 00:23:05,040 --> 00:23:06,720 Speaker 1: types of milks and oats and that sort of thing 539 00:23:06,720 --> 00:23:09,120 Speaker 1: because they are a little bit more pricey obviously because 540 00:23:09,160 --> 00:23:11,640 Speaker 1: they're a critical type product. So it's probably not worth 541 00:23:11,640 --> 00:23:13,840 Speaker 1: the investment doing that if you're not someone who has 542 00:23:13,880 --> 00:23:16,959 Speaker 1: high cholesterol. It's really just for our listeners that do 543 00:23:17,080 --> 00:23:19,520 Speaker 1: have high cholesterol, or it's sort of that borderline, and 544 00:23:19,560 --> 00:23:21,120 Speaker 1: it's been creeping up a little bit if. 545 00:23:21,080 --> 00:23:22,359 Speaker 2: Your your GPS watching it. 546 00:23:22,359 --> 00:23:24,040 Speaker 1: They're the types of people that we want to get 547 00:23:24,119 --> 00:23:25,400 Speaker 1: onto these types of products. 548 00:23:25,560 --> 00:23:26,159 Speaker 2: Everybody else. 549 00:23:26,200 --> 00:23:28,520 Speaker 1: If your cholesterol is normal, it's healthy, it's within range. 550 00:23:28,720 --> 00:23:31,760 Speaker 1: Just continue to eat healthy and get that naturally occurring 551 00:23:31,800 --> 00:23:34,480 Speaker 1: bit of glucken in through products such as rolldots. 552 00:23:35,359 --> 00:23:36,080 Speaker 2: All right, Susie. 553 00:23:36,200 --> 00:23:38,200 Speaker 1: That brings us to the end of the Nutrition Couch 554 00:23:38,280 --> 00:23:40,679 Speaker 1: podcast for another week. If you haven't done so already, 555 00:23:40,680 --> 00:23:43,800 Speaker 1: we would love if you could head to the Nutrition 556 00:23:43,920 --> 00:23:46,239 Speaker 1: Couch website, head to the shop page, and we've got 557 00:23:46,320 --> 00:23:50,120 Speaker 1: a range of products on there, particularly our new Nutrition 558 00:23:50,240 --> 00:23:52,879 Speaker 1: Couch Snack Guide, which we're so proud about, Susie. 559 00:23:52,880 --> 00:23:53,520 Speaker 2: I think it's like one. 560 00:23:53,480 --> 00:23:57,160 Speaker 1: Hundred and twenty pages. It's a wonderful educational resource about 561 00:23:57,480 --> 00:23:59,440 Speaker 1: if you should snack, What type of snack do you 562 00:23:59,480 --> 00:24:02,359 Speaker 1: snack before exercise? After exercise? What are the best snacks 563 00:24:02,400 --> 00:24:04,760 Speaker 1: at mid morning, what are the best snacks at nighttime? 564 00:24:05,000 --> 00:24:06,879 Speaker 1: What if you want something sweet, how do you go 565 00:24:06,920 --> 00:24:09,399 Speaker 1: about that. There's like I think the first fifteen to 566 00:24:09,440 --> 00:24:12,320 Speaker 1: twenty pages is purely based on knowledge and education for 567 00:24:12,359 --> 00:24:14,760 Speaker 1: our listeners, and then we go into all of the 568 00:24:14,800 --> 00:24:16,919 Speaker 1: great snacks that we found through the supermarket and there 569 00:24:16,960 --> 00:24:19,440 Speaker 1: is an Aludi specific section in the back as well 570 00:24:19,600 --> 00:24:21,800 Speaker 1: for all our listeners who shop and love Aldi. So 571 00:24:21,800 --> 00:24:24,240 Speaker 1: if you head to the website nutritioncouch dot com head 572 00:24:24,240 --> 00:24:26,160 Speaker 1: to the shop page, you will see the brand new 573 00:24:26,200 --> 00:24:28,439 Speaker 1: snack Guide there and we can't wait to share it 574 00:24:28,480 --> 00:24:28,760 Speaker 1: with you. 575 00:24:29,200 --> 00:24:29,959 Speaker 4: Thanks for listening.