1 00:00:00,680 --> 00:00:03,279 Speaker 1: Do you know someone who has bow cancer? Bow cancer 2 00:00:03,360 --> 00:00:06,240 Speaker 1: is one of the most common types of cancer in Australia, 3 00:00:06,320 --> 00:00:08,159 Speaker 1: and the good news is that it's also one of 4 00:00:08,200 --> 00:00:11,240 Speaker 1: the most treatable if it's caught early. So this week 5 00:00:11,280 --> 00:00:13,840 Speaker 1: on the Nutrition Cautch, we have some exciting new research 6 00:00:13,960 --> 00:00:17,160 Speaker 1: that may show us what is causing the dramatically rising 7 00:00:17,239 --> 00:00:19,800 Speaker 1: rates of bow cancer in Australia, and it will also 8 00:00:19,840 --> 00:00:22,040 Speaker 1: remind us that there are some foods we need to 9 00:00:22,079 --> 00:00:25,480 Speaker 1: be eating a little bit less of. Hi, I'm Leanne. 10 00:00:25,200 --> 00:00:27,760 Speaker 2: Wood and I'm Cuzi Burrow And every week. 11 00:00:27,520 --> 00:00:30,720 Speaker 1: We bringnew the Nutrition Catch, the biweekly podcast that keeps 12 00:00:30,760 --> 00:00:32,680 Speaker 1: you up to date on everything that you need to 13 00:00:32,720 --> 00:00:35,080 Speaker 1: know in the world of nutrition, as well as dart 14 00:00:35,120 --> 00:00:38,000 Speaker 1: in bow cancer. Today we chat all about the increased 15 00:00:38,000 --> 00:00:42,159 Speaker 1: costs of living and high cholesterol and plant sterols. But 16 00:00:42,320 --> 00:00:44,800 Speaker 1: I will kick us off today Susie, because there was 17 00:00:44,960 --> 00:00:49,440 Speaker 1: a wonderful new study that was really proving this link 18 00:00:49,479 --> 00:00:53,360 Speaker 1: between junk food and the stomach cancers such as bow cancer. 19 00:00:53,560 --> 00:00:57,959 Speaker 1: So the study was from the University of California down 20 00:00:58,000 --> 00:01:00,880 Speaker 1: in San Diego, and I must start this by say 21 00:01:00,960 --> 00:01:03,120 Speaker 1: that the study was done in mice, So yes, mice 22 00:01:03,160 --> 00:01:06,160 Speaker 1: are not humans. We cannot infer that something that happened 23 00:01:06,200 --> 00:01:09,399 Speaker 1: in mice will directly impact humans, but it does give 24 00:01:09,480 --> 00:01:12,160 Speaker 1: us just a little bit of, I guess an insert 25 00:01:12,280 --> 00:01:15,440 Speaker 1: into why the rates of bow cancers are increasing so 26 00:01:15,720 --> 00:01:18,800 Speaker 1: much so. One of the lead researchers in this study, 27 00:01:19,240 --> 00:01:23,319 Speaker 1: doctor Ronald Evans, was essentially a studying mice and the 28 00:01:23,360 --> 00:01:25,959 Speaker 1: ability of a high fat diet, and what they found 29 00:01:26,040 --> 00:01:28,320 Speaker 1: was that something to do with the bile acid level 30 00:01:28,440 --> 00:01:32,160 Speaker 1: production that high fat diets provide. So this may be 31 00:01:32,200 --> 00:01:34,640 Speaker 1: a kidostyle diet, but it may also just be the 32 00:01:34,680 --> 00:01:38,880 Speaker 1: standard Western style, Australian or American diet that has far 33 00:01:38,959 --> 00:01:42,200 Speaker 1: too much saturated and transpact because we're just eating far 34 00:01:42,280 --> 00:01:45,679 Speaker 1: too much ultraprocessed foods. So essentially, what the study showed 35 00:01:46,520 --> 00:01:49,280 Speaker 1: was that these mice who ate this higher fat diet 36 00:01:49,560 --> 00:01:53,760 Speaker 1: had higher bile acid levels. Now, bile is an acid 37 00:01:53,800 --> 00:01:55,760 Speaker 1: that is produced in the liver and it helps the 38 00:01:55,800 --> 00:01:58,280 Speaker 1: gut to actually break down and digest a lot of 39 00:01:58,280 --> 00:02:02,240 Speaker 1: different foods and kills, such as cholesterol, different types of fats, 40 00:02:02,280 --> 00:02:04,280 Speaker 1: and also other types of nutrients in the body. So 41 00:02:04,320 --> 00:02:07,680 Speaker 1: bile 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 00:02:11,160 --> 00:02:14,040 Speaker 1: shut down a key protein in the gut which is 44 00:02:14,240 --> 00:02:18,840 Speaker 1: called fastenoid X receptor or FXX or that's a mouthful, 45 00:02:19,520 --> 00:02:23,120 Speaker 1: which that key protein actually increased the prevalence of things 46 00:02:23,200 --> 00:02:27,320 Speaker 1: like cholorectal cancer. So it's just it's interesting, Susie, because 47 00:02:27,360 --> 00:02:29,880 Speaker 1: we always know that ultra processed foods, we know they're 48 00:02:29,919 --> 00:02:32,680 Speaker 1: not good for us, But why are these rates of 49 00:02:32,800 --> 00:02:34,760 Speaker 1: bow cancer going so crazy? 50 00:02:34,800 --> 00:02:36,359 Speaker 3: Particularly in young people? 51 00:02:36,840 --> 00:02:39,120 Speaker 1: My happy David, he had an old school friend his 52 00:02:39,320 --> 00:02:42,760 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 00:02:45,760 --> 00:02:47,440 Speaker 1: And I was reading about an AFL player here in 55 00:02:47,440 --> 00:02:49,960 Speaker 1: Australia his wife as well as bow cancer. It's it's 56 00:02:50,000 --> 00:02:53,760 Speaker 1: happening in a lot younger and younger people lately. It's 57 00:02:53,800 --> 00:02:55,400 Speaker 1: not something that you just get when you're you know, 58 00:02:55,480 --> 00:02:57,960 Speaker 1: sixty seventy eighty, it's like, oh, yeah, they're increased risk 59 00:02:58,040 --> 00:03:00,640 Speaker 1: of cancer because they're elderly. It's really something that's happening 60 00:03:00,639 --> 00:03:03,320 Speaker 1: in twenty year olds and thirty year olds and even 61 00:03:03,320 --> 00:03:06,079 Speaker 1: people as young as you know, fifteen eighteen, that sort 62 00:03:06,120 --> 00:03:08,080 Speaker 1: of thing. So it's really scary, and the rates have 63 00:03:08,160 --> 00:03:11,639 Speaker 1: dramatically increased over the past. I'd say, you know, ten 64 00:03:11,720 --> 00:03:13,840 Speaker 1: twenty years, and you were saying, Suzie, that you were 65 00:03:13,880 --> 00:03:15,560 Speaker 1: chatting to an expert as well, and I would just 66 00:03:15,639 --> 00:03:17,840 Speaker 1: quickly say that I was chouting to one of the 67 00:03:17,880 --> 00:03:21,400 Speaker 1: bigger gaesschoantroologists in America and he was sort of saying 68 00:03:21,440 --> 00:03:23,480 Speaker 1: that there's nothing else that he can see in his 69 00:03:23,560 --> 00:03:27,200 Speaker 1: clinic that explains a dramatic rise in cases about cancer 70 00:03:27,560 --> 00:03:30,680 Speaker 1: except a traditional Western style diet. Because we're not seeing 71 00:03:30,680 --> 00:03:33,880 Speaker 1: these huge rates in places that have really whole food 72 00:03:33,919 --> 00:03:36,000 Speaker 1: based diets and a very sort of that don't have 73 00:03:36,040 --> 00:03:37,120 Speaker 1: the convenience options. 74 00:03:37,120 --> 00:03:38,320 Speaker 3: They don't have the uber eats. 75 00:03:38,160 --> 00:03:40,240 Speaker 1: They don't have the you know, bags of christs and 76 00:03:40,280 --> 00:03:43,360 Speaker 1: soft drinks at the you know, petrol station every time 77 00:03:43,360 --> 00:03:45,600 Speaker 1: you go past it. So it's really something to do 78 00:03:45,680 --> 00:03:48,240 Speaker 1: with the Western style diet. So I like this study 79 00:03:48,280 --> 00:03:51,120 Speaker 1: because it kind of just told us what we already know, didn't. 80 00:03:51,200 --> 00:03:54,960 Speaker 1: It just basically reinforced that healthy eating and a good quality, 81 00:03:55,040 --> 00:03:58,080 Speaker 1: whole food based diet is absolutely key when it comes 82 00:03:58,120 --> 00:04:01,520 Speaker 1: to improving your health long term but also reducing your 83 00:04:01,600 --> 00:04:04,080 Speaker 1: risk of different types of cancers long term. 84 00:04:04,120 --> 00:04:04,760 Speaker 3: One hundred percent. 85 00:04:04,800 --> 00:04:06,800 Speaker 2: And we should also say there's a fairly strong genetic 86 00:04:06,840 --> 00:04:09,240 Speaker 2: component and probably what we're seeing is that people who 87 00:04:09,280 --> 00:04:13,320 Speaker 2: have that gene that is more likely to develop certain 88 00:04:13,320 --> 00:04:15,440 Speaker 2: types of cancer, and as we get better to identify 89 00:04:15,520 --> 00:04:17,960 Speaker 2: those people will be aware of their relative risk right 90 00:04:17,960 --> 00:04:20,599 Speaker 2: through their life. And basically what we think happens is 91 00:04:20,680 --> 00:04:24,960 Speaker 2: lifestyle variables then switch those genes on. And both of 92 00:04:24,960 --> 00:04:27,760 Speaker 2: my parents have had bour cancer, so I have, you know, 93 00:04:27,839 --> 00:04:30,440 Speaker 2: quite an interest in the latest in the research. And 94 00:04:30,640 --> 00:04:33,000 Speaker 2: I think I'd mentioned before that speaking to their collarect 95 00:04:33,040 --> 00:04:35,599 Speaker 2: or surgeon who works at Saint Vincent's in Sydney. You know, 96 00:04:35,640 --> 00:04:38,200 Speaker 2: when I first met him over ten years ago and 97 00:04:38,279 --> 00:04:41,000 Speaker 2: mentioned about my dad's diet, he was a bit dismissive 98 00:04:41,040 --> 00:04:43,159 Speaker 2: and said, oh, no, you know, we don't really know 99 00:04:43,200 --> 00:04:46,320 Speaker 2: about diet and you know alcohol. And then when my 100 00:04:46,440 --> 00:04:48,760 Speaker 2: mum got cancer I think seven years later, and I 101 00:04:48,800 --> 00:04:51,080 Speaker 2: had the same conversation. He said to me, oh, well 102 00:04:51,080 --> 00:04:53,000 Speaker 2: it's got to be diet. So he had just really 103 00:04:53,080 --> 00:04:56,720 Speaker 2: changed his own thoughts on it seeing the dramatic increase 104 00:04:56,880 --> 00:05:00,279 Speaker 2: in rates of bow cancer with young people, and you 105 00:05:00,320 --> 00:05:02,840 Speaker 2: hear terrible stories thered because often young people aren't thinking 106 00:05:02,839 --> 00:05:05,800 Speaker 2: of it and they put changes in their gut habits 107 00:05:05,880 --> 00:05:09,080 Speaker 2: or their digestive habits down to irritable bow syndrome, and 108 00:05:09,080 --> 00:05:10,960 Speaker 2: you hear tragic stories where by the time they pick 109 00:05:11,000 --> 00:05:12,680 Speaker 2: it up in twenty and thirty year olds, it's left 110 00:05:12,720 --> 00:05:15,360 Speaker 2: stage four, gone to the liver, and they sometimes lose 111 00:05:15,400 --> 00:05:15,960 Speaker 2: their lives. 112 00:05:16,000 --> 00:05:17,840 Speaker 3: So one of the key things we. 113 00:05:17,800 --> 00:05:19,480 Speaker 2: Want to talk about is, you know, pay a lot 114 00:05:19,480 --> 00:05:23,200 Speaker 2: of attention to any changes in digestive gut function. You know, 115 00:05:23,240 --> 00:05:25,440 Speaker 2: if you find that you're more constipated or going to 116 00:05:25,480 --> 00:05:28,000 Speaker 2: the toilet, or notice any bleeding, it really is worth 117 00:05:28,000 --> 00:05:31,159 Speaker 2: following up. And certainly, you know, our young people, we 118 00:05:31,240 --> 00:05:33,880 Speaker 2: know they've grown up in a generation where we routinely 119 00:05:33,960 --> 00:05:36,400 Speaker 2: order food in, you know, fast and takeaway food is 120 00:05:36,640 --> 00:05:38,440 Speaker 2: you know, hundreds of dollars a week. We hear it 121 00:05:38,480 --> 00:05:41,880 Speaker 2: on popular radio shows, people ordering in and there's really 122 00:05:42,320 --> 00:05:44,479 Speaker 2: you know, with the exception of a couple of foods, 123 00:05:44,520 --> 00:05:48,240 Speaker 2: perhaps tashimi and at amamaie, there's very few fast fried 124 00:05:48,279 --> 00:05:51,680 Speaker 2: foods which are not ultra process and not we couldn't 125 00:05:51,720 --> 00:05:54,920 Speaker 2: recommend better options, but on the whole, they're never as 126 00:05:54,920 --> 00:05:57,159 Speaker 2: good as whole food that you're preparing at home. So 127 00:05:57,560 --> 00:05:59,760 Speaker 2: you know, a very simple tip is just to minimize 128 00:05:59,800 --> 00:06:01,800 Speaker 2: the out of ultra process food or amount of food 129 00:06:01,839 --> 00:06:04,039 Speaker 2: that you're ordering in because it's the quality of the 130 00:06:04,080 --> 00:06:06,360 Speaker 2: oils that they're using. It's bumping up the Amiga six 131 00:06:06,400 --> 00:06:10,320 Speaker 2: content of our diet, which promotes inflammation. Is the refined carbohydrates, 132 00:06:10,320 --> 00:06:13,360 Speaker 2: which bump up insulin, which again promotes growth hormone, which 133 00:06:13,400 --> 00:06:15,159 Speaker 2: can be detrimental if you're growing cells. 134 00:06:15,160 --> 00:06:15,920 Speaker 3: That should be there. 135 00:06:16,240 --> 00:06:18,520 Speaker 2: So it's that baseline diet and the best advice we 136 00:06:18,560 --> 00:06:21,080 Speaker 2: can give is minimize that intake of those foods. And 137 00:06:21,120 --> 00:06:23,279 Speaker 2: if there is a genetic link, if you know someone 138 00:06:23,279 --> 00:06:25,920 Speaker 2: in your family has had about cancer, you know you 139 00:06:25,960 --> 00:06:28,360 Speaker 2: should be onto it from a young age and routinely 140 00:06:28,480 --> 00:06:31,000 Speaker 2: have your checks with your GP or get a kolonoscopy 141 00:06:31,360 --> 00:06:33,360 Speaker 2: as young as you know, late thirties and forties if 142 00:06:33,360 --> 00:06:35,800 Speaker 2: there's a strong family history. Because it is one of 143 00:06:35,839 --> 00:06:38,880 Speaker 2: the cancers that has great success rates, I've treated early, 144 00:06:39,360 --> 00:06:41,960 Speaker 2: but certainly we're seeing more and more tragic stories like 145 00:06:42,520 --> 00:06:45,799 Speaker 2: David's friend, where people get it very young and it's 146 00:06:45,880 --> 00:06:49,359 Speaker 2: advanced before and it's spread around. So this is fascinating research. 147 00:06:49,400 --> 00:06:50,640 Speaker 2: As soon as I clicked on it and I thought, 148 00:06:50,640 --> 00:06:53,040 Speaker 2: this is great stuff because one of the first pieces 149 00:06:53,040 --> 00:06:56,360 Speaker 2: of evidence we have that actual junk food changes our 150 00:06:56,400 --> 00:06:59,200 Speaker 2: physiology in our gut, and that is really scary when 151 00:06:59,240 --> 00:06:59,880 Speaker 2: you think of it. 152 00:07:00,000 --> 00:07:02,320 Speaker 1: And there's really there's a lot of emerging evidence coming through, 153 00:07:02,360 --> 00:07:03,640 Speaker 1: and we must be honest, a lot of it is 154 00:07:03,680 --> 00:07:06,200 Speaker 1: not what we'll call strong or high quality, but some 155 00:07:06,240 --> 00:07:09,080 Speaker 1: of the really strong, high quality research around bow cancer 156 00:07:09,200 --> 00:07:12,880 Speaker 1: is related to a red meat intake and be sugar intake. 157 00:07:12,960 --> 00:07:15,920 Speaker 1: So again, and it's yes, it's that processed types of 158 00:07:15,920 --> 00:07:18,640 Speaker 1: red meats, like it's the sausages, the kabana, the salami, 159 00:07:18,760 --> 00:07:20,600 Speaker 1: those things we know they're not good for us, we 160 00:07:20,640 --> 00:07:23,520 Speaker 1: want to minimize. But it's also actually just pure red 161 00:07:23,520 --> 00:07:25,880 Speaker 1: meat as well. So it's you know, your grass fed steak. 162 00:07:25,920 --> 00:07:27,720 Speaker 1: I'm not saying that's bad you can never eat it, 163 00:07:27,800 --> 00:07:30,320 Speaker 1: but if you're having two three hundred grams three four 164 00:07:30,480 --> 00:07:33,120 Speaker 1: five times a week, it's probably a little bit too much. 165 00:07:33,160 --> 00:07:35,840 Speaker 1: Like your red meat consumption should only be really in 166 00:07:35,840 --> 00:07:38,840 Speaker 1: line with fifty fifty grams is it per week? Yeah, 167 00:07:38,880 --> 00:07:41,400 Speaker 1: and most people would eat that in two sittings, whereas 168 00:07:41,440 --> 00:07:44,640 Speaker 1: really that should be across like you know, three four sittings, 169 00:07:44,640 --> 00:07:46,840 Speaker 1: so our portion sizes are too large. 170 00:07:46,840 --> 00:07:47,480 Speaker 3: We know that, ZUSI. 171 00:07:47,520 --> 00:07:49,960 Speaker 1: We've had these chats before, so that's a really strong 172 00:07:50,000 --> 00:07:52,480 Speaker 1: research we have for bow cancer. Of course, the lifestyle 173 00:07:52,520 --> 00:07:56,240 Speaker 1: patterns smoking, you know, not moving, obesity, that sort of thing, 174 00:07:56,240 --> 00:07:58,160 Speaker 1: you're going to make an impact as well. But some 175 00:07:58,200 --> 00:08:01,560 Speaker 1: of this new emerging research SUSI is really around really 176 00:08:01,600 --> 00:08:04,080 Speaker 1: interesting things, and something that you really don't have a 177 00:08:04,240 --> 00:08:06,640 Speaker 1: say in is actually whether you're born via a CEA 178 00:08:06,680 --> 00:08:09,240 Speaker 1: section or not. There's actually a little bit a small 179 00:08:09,280 --> 00:08:11,480 Speaker 1: amount of research and new study was published earlier this 180 00:08:11,560 --> 00:08:14,680 Speaker 1: year that really said that females in particular that were 181 00:08:14,680 --> 00:08:18,040 Speaker 1: born via C section were more likely to develop colorrect 182 00:08:18,120 --> 00:08:21,680 Speaker 1: or cancer earlier in life than those who are born vaginally. 183 00:08:21,800 --> 00:08:24,360 Speaker 1: But also when they looked at males who were born 184 00:08:24,480 --> 00:08:27,480 Speaker 1: via sea section, there was no association there, so some 185 00:08:27,520 --> 00:08:30,040 Speaker 1: really interesting stuff. Obviously that was a very small study. 186 00:08:30,080 --> 00:08:32,680 Speaker 1: A lot more research has to come about, and it's 187 00:08:32,720 --> 00:08:35,120 Speaker 1: not saying that you know, you don't have a choice 188 00:08:35,120 --> 00:08:37,040 Speaker 1: in whether you're like how you were, how are you 189 00:08:37,160 --> 00:08:40,480 Speaker 1: born basically, so some factors you can't impact in other 190 00:08:40,520 --> 00:08:43,040 Speaker 1: factors you absolutely can impact, and one of those ones 191 00:08:43,080 --> 00:08:46,280 Speaker 1: that you can potentially impact is antibodic use that has 192 00:08:46,320 --> 00:08:50,199 Speaker 1: also been shown to alter our gut microbiome and potentially 193 00:08:50,240 --> 00:08:53,800 Speaker 1: even increase have risk of developing colon cancer earlier in life. 194 00:08:53,880 --> 00:08:55,840 Speaker 1: So of course I'm one hundred percent down when you 195 00:08:55,880 --> 00:08:58,880 Speaker 1: need antibotics if you need them from a medical perspective, absolutely, 196 00:08:59,080 --> 00:09:02,240 Speaker 1: but a lot of people over using antibotics admitt it 197 00:09:02,280 --> 00:09:03,840 Speaker 1: that they pick up a cold or something like that, 198 00:09:03,840 --> 00:09:06,120 Speaker 1: they're off to the doctor to requests of antibodics. 199 00:09:06,320 --> 00:09:07,560 Speaker 3: They're really overusing it. 200 00:09:07,600 --> 00:09:10,000 Speaker 1: But of course, with serious infections and that sort of thing, 201 00:09:10,040 --> 00:09:13,440 Speaker 1: they're absolutely needed. But I really think as a society 202 00:09:13,440 --> 00:09:15,439 Speaker 1: and as a Western, you know sort of country, we 203 00:09:15,840 --> 00:09:17,640 Speaker 1: over use antibodics, and there's a lot of sort of 204 00:09:17,679 --> 00:09:19,960 Speaker 1: research to support that as well. So we're not going 205 00:09:20,000 --> 00:09:21,600 Speaker 1: to go I'm not going to go anymore into that. 206 00:09:21,600 --> 00:09:23,559 Speaker 1: I'm not a doctor, I don't really I can't really 207 00:09:23,600 --> 00:09:25,640 Speaker 1: say any more than that, but it really is there 208 00:09:25,679 --> 00:09:29,040 Speaker 1: is some research coming out that's showing that increased or 209 00:09:29,080 --> 00:09:33,480 Speaker 1: prolonged antibodic use can potentially even impact colon cancer risk 210 00:09:33,520 --> 00:09:34,160 Speaker 1: long term. 211 00:09:34,559 --> 00:09:36,080 Speaker 2: And I think the thing that stands out for me 212 00:09:36,160 --> 00:09:38,640 Speaker 2: is so few of my clients are having the recommended 213 00:09:38,679 --> 00:09:41,560 Speaker 2: thirty grams of dietary fiber, which is protective. So like 214 00:09:41,640 --> 00:09:44,560 Speaker 2: all areas of nutrition, there's stuff that we should really minimize, 215 00:09:44,559 --> 00:09:46,400 Speaker 2: and then there's stuff we can do to help prevent 216 00:09:46,760 --> 00:09:48,880 Speaker 2: lifestyle disease. And one of the most powerful things we 217 00:09:48,920 --> 00:09:51,880 Speaker 2: can do to keep the colon and digestive system healthy 218 00:09:51,920 --> 00:09:54,959 Speaker 2: is high fiber diet. Now, I reckon my clients sometimes 219 00:09:54,960 --> 00:09:57,160 Speaker 2: are having as low as ten grams of fiber per day. 220 00:09:57,200 --> 00:09:59,520 Speaker 2: You know, if they're having playing kind of crackers or 221 00:09:59,559 --> 00:10:03,360 Speaker 2: wrap and they're not much fruit, certainly not enough veggies, 222 00:10:03,400 --> 00:10:05,400 Speaker 2: or if they're opting for salad over them veggies, which 223 00:10:05,440 --> 00:10:08,000 Speaker 2: doesn't have the bulky fiber you get from cooked veggies, 224 00:10:08,360 --> 00:10:10,360 Speaker 2: they're just getting nowhere near enough. So you've got to 225 00:10:10,400 --> 00:10:12,640 Speaker 2: have those whole grains. You know, high fiber white bread 226 00:10:12,679 --> 00:10:14,559 Speaker 2: is not as good as whole grain bread. You've got 227 00:10:14,600 --> 00:10:17,120 Speaker 2: to have whole grain cereal, even if it means adding 228 00:10:17,160 --> 00:10:19,360 Speaker 2: it to your breakfast a little bit. So you know, 229 00:10:19,440 --> 00:10:22,920 Speaker 2: that's another area that we all have great capacity to 230 00:10:23,080 --> 00:10:26,160 Speaker 2: positively influence because we should be getting at least thirty 231 00:10:26,200 --> 00:10:28,080 Speaker 2: grams of dietary fiber per day, and I think the 232 00:10:28,120 --> 00:10:31,480 Speaker 2: average Australian intakes about twenty one grams. But I'm routinely 233 00:10:31,520 --> 00:10:33,520 Speaker 2: seeing people who are buying food away from the house 234 00:10:33,920 --> 00:10:36,440 Speaker 2: and do the standard coffee for breakfast, quick toast of 235 00:10:36,480 --> 00:10:39,120 Speaker 2: sour dough on the go, sushi for lunch. There's less 236 00:10:39,120 --> 00:10:41,320 Speaker 2: than ten grams of fiber if that in that diet. 237 00:10:41,760 --> 00:10:44,240 Speaker 2: So just make sure if you routinely pick up food 238 00:10:44,240 --> 00:10:46,760 Speaker 2: away that you're really adding an extra salad, vege or 239 00:10:46,800 --> 00:10:50,120 Speaker 2: whole grains through the day to reach those targets. All right, 240 00:10:50,160 --> 00:10:53,200 Speaker 2: we'll moving on from that. Leanne and I, even though 241 00:10:53,240 --> 00:10:55,840 Speaker 2: we're big foodies, we're also very frugal. 242 00:10:56,440 --> 00:10:57,080 Speaker 3: We love a good. 243 00:10:56,960 --> 00:10:59,040 Speaker 2: Body and which I think is which I think is 244 00:10:59,120 --> 00:11:03,080 Speaker 2: helpful for because I can honestly say to clients, look, 245 00:11:03,120 --> 00:11:05,280 Speaker 2: I shopped this way and save a lot of money. 246 00:11:05,320 --> 00:11:05,439 Speaker 1: You know. 247 00:11:05,480 --> 00:11:07,280 Speaker 2: I had one of my clients tell me her brant 248 00:11:07,320 --> 00:11:09,240 Speaker 2: had gone up like one hundred and fifty dollars a week, 249 00:11:09,400 --> 00:11:12,480 Speaker 2: like that is my grocery bill. So you can certainly 250 00:11:12,520 --> 00:11:15,240 Speaker 2: save a lot of money. And we have spoken before 251 00:11:15,240 --> 00:11:18,480 Speaker 2: about budget tips like how we shop and you know 252 00:11:18,559 --> 00:11:21,120 Speaker 2: other tricks with it. But today we thought it would 253 00:11:21,160 --> 00:11:23,640 Speaker 2: be perhaps more useful to talk about the dishes we cook, 254 00:11:23,679 --> 00:11:25,760 Speaker 2: because it's all well and good to talk about how 255 00:11:25,760 --> 00:11:27,240 Speaker 2: to save money at the grocery store, but at the 256 00:11:27,320 --> 00:11:28,559 Speaker 2: end of the day, we've got to bring it back 257 00:11:28,559 --> 00:11:30,640 Speaker 2: into meals. So we thought we'd go through a few 258 00:11:30,640 --> 00:11:33,640 Speaker 2: of our favorite budget meals. And I'm pretty routinelyan like 259 00:11:33,840 --> 00:11:35,920 Speaker 2: I try and get the family dinners to be less 260 00:11:35,920 --> 00:11:39,280 Speaker 2: than twenty dollars. I often will only buy product like 261 00:11:39,320 --> 00:11:42,040 Speaker 2: dumplings at the supermarket or crumbfish. I it is half priced, 262 00:11:42,120 --> 00:11:44,400 Speaker 2: so very very frugal. So a few of the ones 263 00:11:44,400 --> 00:11:46,959 Speaker 2: that I opt to, and I apologize if I've taken 264 00:11:47,000 --> 00:11:48,679 Speaker 2: a couple of dollars, but I can probably think of more. 265 00:11:49,240 --> 00:11:52,920 Speaker 2: I would usually make a chicken or pork mince dish 266 00:11:53,040 --> 00:11:57,079 Speaker 2: every week. So whether that is a meatball, chicken meatball, 267 00:11:57,160 --> 00:11:59,480 Speaker 2: a fried rice with chicken mince through it, or a 268 00:11:59,520 --> 00:12:03,240 Speaker 2: pork meat peopball, I will usually say that is absolutely 269 00:12:03,280 --> 00:12:05,120 Speaker 2: a dish. I would make that mince at five hundred 270 00:12:05,160 --> 00:12:08,320 Speaker 2: gram certainly feeds four. It's certainly less than ten dollars. 271 00:12:08,760 --> 00:12:11,360 Speaker 2: And then you know, seizing it up with vegetables or 272 00:12:11,400 --> 00:12:13,240 Speaker 2: a tomato based pisata. 273 00:12:13,679 --> 00:12:15,760 Speaker 3: That would be a routine meal each week. 274 00:12:16,320 --> 00:12:19,120 Speaker 2: I always would also do I buy the peppercorn lean 275 00:12:19,160 --> 00:12:23,439 Speaker 2: sausages or burgers each week. Now they are not often discounted, 276 00:12:23,440 --> 00:12:26,800 Speaker 2: they're about ten dollars, but again just doing that with 277 00:12:26,880 --> 00:12:29,800 Speaker 2: a veggie type mash. So I would usually mash sort 278 00:12:29,800 --> 00:12:32,800 Speaker 2: of potato with a mix of pumpkin zucchini to sort 279 00:12:32,840 --> 00:12:35,320 Speaker 2: of reduce the car blow down a little bit, or 280 00:12:35,520 --> 00:12:37,360 Speaker 2: if it's just for the kids, make them sweet potato 281 00:12:37,360 --> 00:12:39,760 Speaker 2: fries and the air fryer. And my boys are pretty 282 00:12:39,760 --> 00:12:42,360 Speaker 2: good with good old frozen peas. And I might just have, 283 00:12:42,559 --> 00:12:44,800 Speaker 2: you know, a couple of lean sausages with a salad bag, 284 00:12:44,840 --> 00:12:47,560 Speaker 2: which again comes about five dollars for two serves, So 285 00:12:47,600 --> 00:12:49,760 Speaker 2: that would again be another family friendly one I would 286 00:12:49,840 --> 00:12:52,600 Speaker 2: up for each week. I usually buy the I do 287 00:12:52,679 --> 00:12:55,200 Speaker 2: buy crumbfish. Now, yes you can say that the non 288 00:12:55,280 --> 00:12:57,800 Speaker 2: crumbed is healthier, and it is. I have little kids 289 00:12:57,800 --> 00:12:59,679 Speaker 2: and I quite like a crumbfish, so I usually get 290 00:12:59,679 --> 00:13:01,920 Speaker 2: the six I think birds eye won and when the 291 00:13:02,040 --> 00:13:04,679 Speaker 2: half price stock up, and I do those filets each 292 00:13:04,720 --> 00:13:07,120 Speaker 2: week with a frozen veggie or salad bag as well, 293 00:13:07,559 --> 00:13:09,560 Speaker 2: so there's sort of three of my go tos. I 294 00:13:09,600 --> 00:13:12,120 Speaker 2: certainly do not spend hours cooking for the family, one 295 00:13:12,120 --> 00:13:14,600 Speaker 2: because I don't have hours. Two food is work for me, 296 00:13:15,160 --> 00:13:17,920 Speaker 2: and three the kids and the husband wouldn't really appreciate 297 00:13:17,920 --> 00:13:19,560 Speaker 2: it even if I spend hours anyway, so it may 298 00:13:19,559 --> 00:13:21,359 Speaker 2: as well just slap a bit of meat on the 299 00:13:21,840 --> 00:13:24,120 Speaker 2: plate with some salad and veggies and everyone's pretty happy. 300 00:13:24,160 --> 00:13:26,560 Speaker 2: So I'm certainly not a gourmet chef, but they're just 301 00:13:26,640 --> 00:13:29,160 Speaker 2: off the top of my head. Three sort of very 302 00:13:29,280 --> 00:13:31,640 Speaker 2: budget friendly meals I would cook each week, and ticking 303 00:13:31,640 --> 00:13:33,360 Speaker 2: all the boxes nutritionally. 304 00:13:32,880 --> 00:13:34,000 Speaker 1: I'm going to one up here, and I'm going to 305 00:13:34,040 --> 00:13:35,880 Speaker 1: get my five only because I thought of five. Boy, 306 00:13:35,920 --> 00:13:37,160 Speaker 1: you were chatting, so I had a little bit of 307 00:13:37,200 --> 00:13:38,040 Speaker 1: extra time. 308 00:13:38,480 --> 00:13:40,880 Speaker 2: She's just such a competitive person. She's such a high achiever. 309 00:13:41,320 --> 00:13:42,680 Speaker 3: I can't help. But it's in my nature. 310 00:13:44,720 --> 00:13:47,120 Speaker 1: First one is my vegetarian minister, and you soup. So 311 00:13:47,120 --> 00:13:50,040 Speaker 1: I shared this on the Potty Must Spend a couple 312 00:13:50,040 --> 00:13:52,240 Speaker 1: of weeks ago. Now it's also on our Instagram page. 313 00:13:52,320 --> 00:13:55,679 Speaker 1: It's basically using pasta and some kidney beans and tons 314 00:13:55,679 --> 00:13:57,880 Speaker 1: and tons of veggies. It's such an awesome one and 315 00:13:57,960 --> 00:13:59,880 Speaker 1: it's really budget friendly, and I think when I make it, 316 00:13:59,920 --> 00:14:01,560 Speaker 1: I get about six to eight serves out of it, 317 00:14:01,640 --> 00:14:04,600 Speaker 1: SUSI so really like meal prep friendly as well. Next 318 00:14:04,600 --> 00:14:07,480 Speaker 1: one is my good old slow cooker. Love nothing more 319 00:14:07,520 --> 00:14:10,920 Speaker 1: than either a castro or a curry using something basically 320 00:14:10,960 --> 00:14:12,559 Speaker 1: like a budget friendly cut of meat. So I'm not 321 00:14:12,600 --> 00:14:14,720 Speaker 1: gonna put like an I feel it into my slow cooker. 322 00:14:14,880 --> 00:14:16,720 Speaker 1: But what I do use is something like you know, 323 00:14:16,800 --> 00:14:19,320 Speaker 1: gravy beef. So it's quite high in fat, so I 324 00:14:19,400 --> 00:14:22,160 Speaker 1: trim it right down and it it goes that beautiful 325 00:14:22,200 --> 00:14:23,840 Speaker 1: like it kind of falls apart when you put it 326 00:14:23,880 --> 00:14:26,520 Speaker 1: into the slow cooker. So something like that, tons of 327 00:14:26,600 --> 00:14:28,920 Speaker 1: veggies again and beans and legumes which is going to 328 00:14:29,000 --> 00:14:31,760 Speaker 1: increase your fiber content as well, and then serving that 329 00:14:31,800 --> 00:14:33,960 Speaker 1: with a little bit of basmati rice or some basmudi 330 00:14:34,000 --> 00:14:35,040 Speaker 1: hull brown rice. 331 00:14:34,840 --> 00:14:36,360 Speaker 3: As well, works really really well. 332 00:14:36,720 --> 00:14:39,000 Speaker 1: The other one, like you do, Susie, using mintce, I 333 00:14:39,120 --> 00:14:41,680 Speaker 1: like to do a spaghetti bolonnaise. I use protein pasta. 334 00:14:41,880 --> 00:14:43,560 Speaker 1: I use some black beans in there as well, and 335 00:14:43,600 --> 00:14:45,880 Speaker 1: I'll actually use two fifty grams a bit. So I 336 00:14:45,920 --> 00:14:48,520 Speaker 1: do like to buy the premium mints, which, let's be honest, 337 00:14:48,560 --> 00:14:50,760 Speaker 1: it is not very budget friendly at all, but I 338 00:14:50,880 --> 00:14:52,640 Speaker 1: want to use half a pack. So rather than using 339 00:14:52,680 --> 00:14:55,160 Speaker 1: five hundred grams for say four serves or so like 340 00:14:55,240 --> 00:14:58,160 Speaker 1: most people would do, I'll actually to use two fifty 341 00:14:58,200 --> 00:15:00,320 Speaker 1: grams and then I'll bulk out the protein with some 342 00:15:00,360 --> 00:15:03,600 Speaker 1: protein based pasta and also some black beans. Now my 343 00:15:03,680 --> 00:15:05,880 Speaker 1: fourth one, it's got to be eggs. Like they're so 344 00:15:06,040 --> 00:15:08,360 Speaker 1: budget friendly. If you've got your own chickens, you're laughing. 345 00:15:08,440 --> 00:15:10,200 Speaker 1: Or if there's you know, someone in your neighborhood or 346 00:15:10,200 --> 00:15:13,400 Speaker 1: your community that has, you know, real kind of like 347 00:15:13,440 --> 00:15:16,320 Speaker 1: eggs from you know, the chickens in your backyard, you know. 348 00:15:16,240 --> 00:15:16,800 Speaker 3: What you're gonna do. 349 00:15:16,920 --> 00:15:19,280 Speaker 2: Steal the neighbors eggs. You're just gonna pop one over 350 00:15:19,320 --> 00:15:20,400 Speaker 2: where they're asleep and grab a. 351 00:15:20,360 --> 00:15:23,560 Speaker 1: Few meal, you know, aim to aim to trade off you. 352 00:15:23,640 --> 00:15:25,600 Speaker 1: I might give them some banana muffins and steal some. 353 00:15:25,840 --> 00:15:28,480 Speaker 1: I'm not steel, would you put that word in my mouth? Susy, 354 00:15:28,880 --> 00:15:31,520 Speaker 1: give them some banana muffins and trade with some eggs 355 00:15:31,600 --> 00:15:34,080 Speaker 1: or something like that. But eggs are really a budget friendly. 356 00:15:34,160 --> 00:15:36,960 Speaker 1: So we're talking at fritata. I've been known to do 357 00:15:37,040 --> 00:15:39,760 Speaker 1: scrambled eggs for dinner quite often, particularly on a Saturday 358 00:15:39,840 --> 00:15:42,280 Speaker 1: or Sunday when the week's been long, I'm tired. I'll 359 00:15:42,320 --> 00:15:44,320 Speaker 1: just have some scrambled eggs or some veggies on toast. 360 00:15:44,360 --> 00:15:46,600 Speaker 1: It's a really really budget friendly meal and takes like 361 00:15:46,680 --> 00:15:48,920 Speaker 1: five minutes to make. And then my last one is 362 00:15:49,000 --> 00:15:51,360 Speaker 1: tuna wraps. Now, I put something on my Stories yesterday, 363 00:15:51,440 --> 00:15:54,000 Speaker 1: Susie and I found a brand of tuna. I won't 364 00:15:54,200 --> 00:15:56,880 Speaker 1: slander anybody on the podcast, Susie, but it was awful. 365 00:15:56,920 --> 00:15:59,040 Speaker 1: It tastes like hat food. So the brand and the 366 00:15:59,040 --> 00:16:01,400 Speaker 1: type of tuna that you get is really like you've 367 00:16:01,400 --> 00:16:03,960 Speaker 1: really got to be careful with that. But tuna wraps 368 00:16:04,080 --> 00:16:06,280 Speaker 1: really budget friendly. You know, pack of wraps can be 369 00:16:06,280 --> 00:16:07,960 Speaker 1: a couple of dollars. You're gonna get six or eight 370 00:16:07,960 --> 00:16:10,120 Speaker 1: wraps in the packet Tina tuna when you get it 371 00:16:10,160 --> 00:16:12,600 Speaker 1: on sale, you know, about a dollar. And then adding 372 00:16:12,600 --> 00:16:14,360 Speaker 1: a bit of salad and bulked to that as well 373 00:16:14,400 --> 00:16:17,120 Speaker 1: or some roasted veggies is a really really yummy, budget 374 00:16:17,160 --> 00:16:20,720 Speaker 1: friendly lunchural dinner. So they're my top five. My vegetarian 375 00:16:20,760 --> 00:16:24,120 Speaker 1: soup a slocoocacarry with some gravy beef spaghetti bopped out 376 00:16:24,160 --> 00:16:26,880 Speaker 1: with protein pasta and black beans, some sort of retirer 377 00:16:27,000 --> 00:16:29,560 Speaker 1: or scrambled eggs and veggies, and a tuna wrap with salad. 378 00:16:30,200 --> 00:16:32,000 Speaker 2: Yeah nice, I've got one more actually, because this is 379 00:16:32,080 --> 00:16:33,640 Speaker 2: quite a good one too, and it doubles is a 380 00:16:33,640 --> 00:16:37,760 Speaker 2: good lunch tin. Obviously, fish is really expensive now through 381 00:16:37,880 --> 00:16:40,480 Speaker 2: the weekly budget, and I consult to tesse Ol Salmon, 382 00:16:40,560 --> 00:16:43,360 Speaker 2: so I'm obviously acutely aware of how important getting a 383 00:16:43,360 --> 00:16:46,120 Speaker 2: mega threes in, and I will prioritize getting fresh fish 384 00:16:46,160 --> 00:16:49,040 Speaker 2: into the family's diet at least once, if not twice, 385 00:16:49,080 --> 00:16:51,520 Speaker 2: each week. So I'd rather they have that than say 386 00:16:51,520 --> 00:16:54,400 Speaker 2: even chicken nutritionally, So I will spend on that. But 387 00:16:54,640 --> 00:16:57,000 Speaker 2: if we really want people to eat more fish, you know, 388 00:16:57,040 --> 00:16:59,080 Speaker 2: the tin fish can be a viable option. And the 389 00:16:59,120 --> 00:17:01,960 Speaker 2: good thing about tin ammon is that even if you 390 00:17:02,000 --> 00:17:04,359 Speaker 2: go for pink, it still comes up pretty good in 391 00:17:04,400 --> 00:17:07,000 Speaker 2: things like salmon rissoles. And again, if you get it 392 00:17:07,040 --> 00:17:08,840 Speaker 2: on a discount, you can save a lot of money. 393 00:17:08,920 --> 00:17:11,679 Speaker 2: So I will use tin salmon and mash it with 394 00:17:11,720 --> 00:17:14,119 Speaker 2: sweet potato and do like a sweet potato fritter. 395 00:17:14,359 --> 00:17:14,679 Speaker 3: Patty. 396 00:17:14,680 --> 00:17:16,399 Speaker 2: It's on my Instagram or we'll put it on a 397 00:17:16,400 --> 00:17:20,240 Speaker 2: future episode of our potty and it's actually delicious. You know, 398 00:17:20,240 --> 00:17:22,479 Speaker 2: it's got a little bit of whole multigram breadcrumb through it. 399 00:17:22,560 --> 00:17:25,280 Speaker 2: You can put some extra peas in it, really tasty 400 00:17:25,280 --> 00:17:27,119 Speaker 2: with the sweet potato. It's a great way for the 401 00:17:27,160 --> 00:17:29,080 Speaker 2: family to get a serve of a Mega three fat. 402 00:17:29,440 --> 00:17:32,280 Speaker 2: Can serve it with salad or veggie mash, and everyone 403 00:17:32,280 --> 00:17:33,960 Speaker 2: does tend to like it. And it's also a great 404 00:17:34,000 --> 00:17:35,879 Speaker 2: hot lunch at the moment. I like clients to have 405 00:17:35,960 --> 00:17:38,359 Speaker 2: a warm lunch, so you can whether it's a tuna 406 00:17:38,400 --> 00:17:42,119 Speaker 2: patty or a salmon patty. That's an easy, budget friendly 407 00:17:42,160 --> 00:17:44,600 Speaker 2: way to get more Amiga three into the diet as well. 408 00:17:45,080 --> 00:17:45,560 Speaker 3: I love it. 409 00:17:45,880 --> 00:17:48,160 Speaker 1: And then Susy for our final segment of the week, 410 00:17:48,400 --> 00:17:51,080 Speaker 1: it is a listening question that we had suddenly rite 411 00:17:51,119 --> 00:17:54,320 Speaker 1: in with high cholesterol and they are wondering about buying 412 00:17:54,359 --> 00:17:57,359 Speaker 1: products such as oats and plant sterols as well. So 413 00:17:57,640 --> 00:18:00,919 Speaker 1: we do know that oats by themselves a wonderful source 414 00:18:01,000 --> 00:18:03,600 Speaker 1: of nutrition. First, they're a whole grain, but they're also 415 00:18:03,640 --> 00:18:06,479 Speaker 1: really great for high cholesterol because of the fiber and 416 00:18:06,520 --> 00:18:09,120 Speaker 1: something in there that's called beater glugen as well, which 417 00:18:09,160 --> 00:18:12,119 Speaker 1: actually actively helps to reduce cholesterol. And it's not just 418 00:18:12,200 --> 00:18:14,159 Speaker 1: I think Uncle Toby's marketed on the front of their 419 00:18:14,200 --> 00:18:16,720 Speaker 1: packet and I think it's great for education. But it's 420 00:18:16,760 --> 00:18:18,800 Speaker 1: not just that brand. It's any type of you know, 421 00:18:18,840 --> 00:18:20,760 Speaker 1: whole grain rolled oats that you can buy. So I, 422 00:18:21,080 --> 00:18:23,320 Speaker 1: you know, like you, Susie, love a good budget, you know, 423 00:18:23,359 --> 00:18:25,840 Speaker 1: budget friendly shopping session, so I just buy it like 424 00:18:25,880 --> 00:18:28,159 Speaker 1: the home brand version, so like the coals of the 425 00:18:28,200 --> 00:18:30,040 Speaker 1: Wars bag of oats. So it's like, you know, two 426 00:18:30,080 --> 00:18:31,920 Speaker 1: dollars or something for a bag of rolled oats. I'm 427 00:18:31,920 --> 00:18:33,520 Speaker 1: not someone who's got to spend eight bucks on the 428 00:18:33,600 --> 00:18:36,200 Speaker 1: Uncle Toby's ones, even though you know, supporting Australia is 429 00:18:36,240 --> 00:18:38,919 Speaker 1: really really great. Budgeting at the moment really matters. So 430 00:18:39,240 --> 00:18:42,359 Speaker 1: oats themselves are wonderful, but plant sterols are going to 431 00:18:42,400 --> 00:18:44,919 Speaker 1: give us that extra layer of like what you call 432 00:18:44,920 --> 00:18:47,720 Speaker 1: it boom when it comes to high cholesterol. So where 433 00:18:47,760 --> 00:18:50,240 Speaker 1: the research is really strong is that two to three 434 00:18:50,320 --> 00:18:53,919 Speaker 1: grams per day of plant sterols can actively help to 435 00:18:53,960 --> 00:18:57,000 Speaker 1: reduce your cholesterol. What is it by like five or 436 00:18:57,000 --> 00:19:00,879 Speaker 1: ten percent? Ten percent? Yep, So it's it's actually quite 437 00:19:00,920 --> 00:19:03,840 Speaker 1: a lot. So you can get plant stererells in fortified 438 00:19:03,920 --> 00:19:06,879 Speaker 1: type food. So there's wheatbigs on the market, there's oats 439 00:19:06,920 --> 00:19:09,120 Speaker 1: on the market, there's I think there's even orange juice 440 00:19:09,160 --> 00:19:11,000 Speaker 1: with plant stereals. And the big one a lot of 441 00:19:11,040 --> 00:19:14,600 Speaker 1: people know is like the margarine type spreads, so proactive, 442 00:19:14,840 --> 00:19:17,440 Speaker 1: I think it's Flora proactive is a big one. Now 443 00:19:17,480 --> 00:19:19,760 Speaker 1: I'm not a big fan of this suzi purely because 444 00:19:19,800 --> 00:19:21,280 Speaker 1: you have to eat a lot. Now, if you were 445 00:19:21,280 --> 00:19:23,720 Speaker 1: just gonna put a light spread of Flora proactive on 446 00:19:23,760 --> 00:19:25,720 Speaker 1: your toast in the morning, you're not going to get 447 00:19:25,720 --> 00:19:28,879 Speaker 1: the benefits of plant sterols. Like everything, there's a clinical 448 00:19:28,920 --> 00:19:31,280 Speaker 1: effect and you have to have a certain amount. So 449 00:19:31,320 --> 00:19:34,080 Speaker 1: to get two to three grams a day, you actually 450 00:19:34,160 --> 00:19:36,960 Speaker 1: need to have two and a half times the serving 451 00:19:37,200 --> 00:19:38,560 Speaker 1: are serving is ten grams. 452 00:19:38,560 --> 00:19:39,920 Speaker 3: That's a decent spread. 453 00:19:40,119 --> 00:19:42,400 Speaker 1: If you're only gonna have one serving a day of that, 454 00:19:42,480 --> 00:19:45,040 Speaker 1: you're likely not going to achieve the amount of plant 455 00:19:45,080 --> 00:19:48,000 Speaker 1: sterols you need to get the active benefit of reducing 456 00:19:48,000 --> 00:19:50,359 Speaker 1: your cholesterol by ten percent. So unless you're someone that 457 00:19:50,520 --> 00:19:53,760 Speaker 1: uses a lot of margarine or spreads, you're having toast 458 00:19:53,800 --> 00:19:56,800 Speaker 1: to breakfast, toastal sandwiches for lunch, and then again for dinner. 459 00:19:57,160 --> 00:19:58,800 Speaker 1: It's probably a bit of a waste of money, like 460 00:19:58,840 --> 00:20:01,760 Speaker 1: a tub's ten dollars, that's not that's going to hit you, 461 00:20:01,680 --> 00:20:02,320 Speaker 1: you know, your. 462 00:20:02,240 --> 00:20:03,399 Speaker 3: Back pocket quite heavily. 463 00:20:03,680 --> 00:20:05,480 Speaker 1: So it's not something that I tend to recommend to 464 00:20:05,520 --> 00:20:08,000 Speaker 1: my clients as much. I like to go for, like 465 00:20:08,080 --> 00:20:11,280 Speaker 1: you do, Suzie, the active products that they'll actually eat 466 00:20:11,359 --> 00:20:12,600 Speaker 1: or they use a lot of. I think there's a 467 00:20:12,600 --> 00:20:14,679 Speaker 1: milk as well with plant sterols in it, so if 468 00:20:14,680 --> 00:20:16,680 Speaker 1: I've got clients who like to drink tea and coffee, 469 00:20:16,680 --> 00:20:19,320 Speaker 1: I'll recommend that type of milk. So it's absolutely a 470 00:20:19,320 --> 00:20:21,320 Speaker 1: great addition. And then I'll hand over to you to 471 00:20:21,359 --> 00:20:23,359 Speaker 1: pass over because I know that you did a little 472 00:20:23,359 --> 00:20:25,000 Speaker 1: bit of work with Carmens and they have a great 473 00:20:25,040 --> 00:20:27,840 Speaker 1: base range of oats, which for winter is a perfect 474 00:20:27,880 --> 00:20:29,399 Speaker 1: breakfast option for so many people. 475 00:20:30,400 --> 00:20:33,080 Speaker 2: It's really interesting because I think when I graduated from 476 00:20:33,200 --> 00:20:36,240 Speaker 2: UNI twenty years ago was when the first range of 477 00:20:36,280 --> 00:20:38,359 Speaker 2: plants steril margarines came out, and they've been used in 478 00:20:38,359 --> 00:20:41,199 Speaker 2: Europe for several years prior in terms of adding to 479 00:20:41,280 --> 00:20:44,120 Speaker 2: food to help naturally lower cholesterol because basically the sterol 480 00:20:44,480 --> 00:20:46,639 Speaker 2: is a similar shape to cholesterol and helps to flush 481 00:20:46,680 --> 00:20:50,680 Speaker 2: it out, and so the issue for me was that Margarine, 482 00:20:50,720 --> 00:20:52,680 Speaker 2: I don't want to add that back into a client's diet. 483 00:20:52,680 --> 00:20:55,479 Speaker 2: I don't want to add extra process fat to get 484 00:20:55,520 --> 00:20:57,960 Speaker 2: a cholesterol lowering effect. I'd rather try and naturally lower 485 00:20:58,000 --> 00:21:00,560 Speaker 2: it with more Omega three and high five foods that 486 00:21:00,600 --> 00:21:03,080 Speaker 2: contain beta glucken. But in just in the last couple 487 00:21:03,080 --> 00:21:04,959 Speaker 2: of years, they're kind of making a comeback and they 488 00:21:04,960 --> 00:21:07,520 Speaker 2: started being in wheatbeaks, and then I said to Carolyn craswell, 489 00:21:07,760 --> 00:21:10,199 Speaker 2: he's a good friend of mine from Carmen's. Can we 490 00:21:10,240 --> 00:21:12,119 Speaker 2: put it in some oats? So she did, and so 491 00:21:12,160 --> 00:21:14,400 Speaker 2: they do have cholesterol lowering oats, which I'm a big 492 00:21:14,440 --> 00:21:16,240 Speaker 2: fan of and think it is worth the investment. You 493 00:21:16,280 --> 00:21:18,960 Speaker 2: can get both quick cook and the whole oat with 494 00:21:19,000 --> 00:21:21,440 Speaker 2: the sterol in it, particularly if you're an oat eater 495 00:21:21,560 --> 00:21:24,479 Speaker 2: every day, and we'll get that benefit and sort of 496 00:21:24,520 --> 00:21:27,080 Speaker 2: have got that cholesterol sitting five six seven. It's not 497 00:21:27,080 --> 00:21:29,760 Speaker 2: clinically high enough to warrant meds, but you can get 498 00:21:29,800 --> 00:21:32,800 Speaker 2: a really strong natural lowering effect from adding those sterols in. 499 00:21:32,880 --> 00:21:35,280 Speaker 2: So I absolutely, in answer to the listener question, I 500 00:21:35,320 --> 00:21:37,080 Speaker 2: do use them, and I use them for that group 501 00:21:37,119 --> 00:21:41,200 Speaker 2: of clients who are not overweight. You know, it's slightly elevated, 502 00:21:41,240 --> 00:21:44,360 Speaker 2: but not concerningly elevated. And I say absolutely use them, 503 00:21:44,760 --> 00:21:46,520 Speaker 2: but you like you're rightly and you've got to get 504 00:21:46,560 --> 00:21:48,480 Speaker 2: the right amount in and you've got to have it daily. 505 00:21:48,520 --> 00:21:50,600 Speaker 2: So I love the milks. There's a heart smart milk 506 00:21:50,640 --> 00:21:53,960 Speaker 2: that you can find in Aldi and Coals, I think, 507 00:21:54,000 --> 00:21:57,360 Speaker 2: which is a dairy farmer's product, but also Australia's own 508 00:21:57,400 --> 00:22:01,040 Speaker 2: have now released a long life variety of plant sterol milk, 509 00:22:01,080 --> 00:22:03,040 Speaker 2: so that's really budget friendly. So that's in the long 510 00:22:03,080 --> 00:22:05,720 Speaker 2: life section, and I think on top of the sterol, 511 00:22:06,000 --> 00:22:08,200 Speaker 2: I would say sort of between the oats and the milk, 512 00:22:08,240 --> 00:22:09,920 Speaker 2: every day you're going to get it. I certainly don't 513 00:22:09,920 --> 00:22:11,920 Speaker 2: recommend the margarines, and I'm always shocked when I see 514 00:22:11,920 --> 00:22:14,719 Speaker 2: people buying them in the supermarket, which I do. And 515 00:22:14,760 --> 00:22:17,680 Speaker 2: then Beata glue can too, is clinically proven to lower 516 00:22:17,720 --> 00:22:19,440 Speaker 2: Now it's not an additive effect. You're not going to 517 00:22:19,480 --> 00:22:21,280 Speaker 2: get ten percent from the sterol and ten percent from 518 00:22:21,280 --> 00:22:23,080 Speaker 2: the beat of glue can. It doesn't quite work like that, 519 00:22:23,359 --> 00:22:25,200 Speaker 2: but there is only benefits from adding more of that. 520 00:22:25,240 --> 00:22:27,480 Speaker 2: So I've noticed Cumens have also got a cholesterol lowering 521 00:22:27,520 --> 00:22:29,719 Speaker 2: bar which has got a high level of beated glucen 522 00:22:29,760 --> 00:22:32,680 Speaker 2: in it, and I also saw Bergen have just released 523 00:22:32,680 --> 00:22:35,160 Speaker 2: a cholesterol lowering bread which is not havesterol but has 524 00:22:35,200 --> 00:22:38,400 Speaker 2: beta glucen in higher amounts. So I've also been swapping 525 00:22:38,440 --> 00:22:41,600 Speaker 2: my clients who luck Bergen if they've got higher cholesterol 526 00:22:41,600 --> 00:22:44,760 Speaker 2: to the cholesterol lowering variety. So there's a whole great 527 00:22:44,880 --> 00:22:47,320 Speaker 2: range and I think it will increase and they're just 528 00:22:47,359 --> 00:22:50,160 Speaker 2: a smart choice because I think it's like or how 529 00:22:50,160 --> 00:22:53,399 Speaker 2: many Australians got high cholesterol? Huge number few meal, so 530 00:22:53,800 --> 00:22:56,720 Speaker 2: certainly warranted for that client group. And it's absolutely a 531 00:22:56,720 --> 00:22:59,840 Speaker 2: clinical recommendation that Leanne and I both make with our clients. 532 00:23:00,080 --> 00:23:02,240 Speaker 1: Absolutely, and I will say that if you don't have 533 00:23:02,280 --> 00:23:05,040 Speaker 1: high cholesterol, it's not worth spending the investment on the 534 00:23:05,080 --> 00:23:06,719 Speaker 1: types of milks and oats and that sort of thing 535 00:23:06,720 --> 00:23:09,160 Speaker 1: because they are a little bit more pricey obviously because 536 00:23:09,160 --> 00:23:11,600 Speaker 1: they're a critical type product. So it's probably not worth 537 00:23:11,640 --> 00:23:13,840 Speaker 1: the investment doing that if you're not someone who has 538 00:23:13,920 --> 00:23:16,960 Speaker 1: high cholesterol. It's really just for our listeners that do 539 00:23:17,080 --> 00:23:19,560 Speaker 1: have high cholesterol, or it's sort of that borderline and 540 00:23:19,600 --> 00:23:21,200 Speaker 1: it's been creeping up a little bit if. 541 00:23:21,119 --> 00:23:22,359 Speaker 3: Your EU GPS watching it. 542 00:23:22,400 --> 00:23:24,120 Speaker 1: They're the types of people that we want to get 543 00:23:24,119 --> 00:23:25,400 Speaker 1: onto these types of products. 544 00:23:25,600 --> 00:23:26,200 Speaker 3: Everybody else. 545 00:23:26,240 --> 00:23:28,520 Speaker 1: If your cholesterol is normal, it's healthy, it's within range. 546 00:23:28,720 --> 00:23:31,800 Speaker 1: Just continue to eat healthy and get that naturally occurring 547 00:23:31,800 --> 00:23:34,520 Speaker 1: bitter glucken in through products such as rolldots. 548 00:23:35,400 --> 00:23:36,160 Speaker 3: All right, Susie. 549 00:23:36,200 --> 00:23:38,200 Speaker 1: That brings us to the end of the Nutrition Couch 550 00:23:38,280 --> 00:23:40,719 Speaker 1: podcast for another week. If you haven't done so already, 551 00:23:40,720 --> 00:23:43,840 Speaker 1: we would love if you could head to the Nutrition 552 00:23:43,960 --> 00:23:46,320 Speaker 1: Couch website, head to the shop page, and we've got 553 00:23:46,359 --> 00:23:50,120 Speaker 1: a range of products on there, particularly our new Nutrition 554 00:23:50,240 --> 00:23:52,960 Speaker 1: Couch Snack Guard, which we're so proud about, Susie. I 555 00:23:52,960 --> 00:23:55,159 Speaker 1: think it's like one hundred and twenty pages. It's a 556 00:23:55,200 --> 00:23:58,840 Speaker 1: wonderful educational resource about if you should snack, what type 557 00:23:58,840 --> 00:24:01,679 Speaker 1: of snack do you snack before exercise? After exercise? What 558 00:24:01,720 --> 00:24:03,520 Speaker 1: are the best snacks at mid morning, what are the 559 00:24:03,520 --> 00:24:06,399 Speaker 1: best snacks at nighttime? What if you want something sweet, 560 00:24:06,400 --> 00:24:08,560 Speaker 1: how do you go about that. There's like I think 561 00:24:08,640 --> 00:24:11,199 Speaker 1: the first fifteen to twenty pages is purely based on 562 00:24:11,240 --> 00:24:13,879 Speaker 1: knowledge and education for our listeners, and then we go 563 00:24:13,960 --> 00:24:16,000 Speaker 1: into all of the great snacks that we found through 564 00:24:16,040 --> 00:24:18,600 Speaker 1: the supermarket and there is an Aldi specific section in 565 00:24:18,640 --> 00:24:20,879 Speaker 1: the back as well for all our listeners who shop 566 00:24:20,920 --> 00:24:22,800 Speaker 1: and love Audis. So if you head to the website 567 00:24:22,920 --> 00:24:25,320 Speaker 1: nutritioncouch dot com head to the shop page, you will 568 00:24:25,320 --> 00:24:27,960 Speaker 1: see the brand new Snack Guide there and we can't 569 00:24:27,960 --> 00:24:28,800 Speaker 1: wait to share it with you. 570 00:24:29,240 --> 00:24:29,920 Speaker 2: Thanks for listening.